Practicing yoga is a great way to burn calories and tone muscles. And as if we need more reasons, it also helps to increase flexibility, improve energy, and maintain a balanced metabolism. But even the thought of going to a yoga class can be a deal killer for some. The time commitment, the “OMs,” the Lululemon. The good news is, you can still get the benefits by practicing a few key poses at home.
Downward-Facing Dog
Also known as: Adho Mukha Svanasana
Key benefits: Strengthens arms, shoulders, wrists, and ankles. Stretches calves, hamstrings, arches of feet.
Start on your hands and knees (sometimes referred to as table-top pose). Your shoulders should be directly over wrists or slightly forward and hips over knees. Spread the fingers and toes wide. Inhale here as you pull the pelvis up and in, waving the inner and outer spine long.
From here, press into the hands as you knees, sending your hips up and back. Keep the knees bent as you set the foundation for this pose. Press through the hands, especially the inner forefinger and thumb. Externally rotate the upper arms sending the shoulder blades down and back. Shoulders out of ears.
Engage your quadriceps as you roll the upper thighs slightly inward. Press through the feet, sending the heels back and down.
Keeping this foundation with your arms and legs, pull the belly towards the spine. Lengthen the spine. Keep head between arms – do not let it dangle towards the floor. Stay here for 5 – 10 long and deep breaths. When you’re finished, brings the knees back to the floor and rest in Child’s Pose.
Warrior II
Also known as: Virabhadrasana II
Key benefits: Strengthens legs, arches of feet. Stretches inner and outer hips, groin, and shoulders.
Begin by jumping the feet 3-4 feet apart so they align with wrists when arms are outstretched. Turn the front foot 90 degrees (perpendicular to the front of your mat) and turn your back foot in slightly (roughly 45 degree angle). Engage the inner thigh and bend the front knee so it’s directly over or slightly behind the ankle (but never in front of the ankle) bringing your front thigh parallel to the floor.
Spread the toes and press through the outer back foot as you lift the inner arch. Look down at your front knee, it should be facing your second and third toes – do not let it collapse in.
Extend the arms, hands facing down, sending the shoulder blades down and back. Keep your shoulders out of your ears. Extend the sides of the waist and lengthen the spine. Turn your gaze towards the fingers of your front hand. Stay here for 5-10 breaths.
Bridge Pose
Also known as: Setu Bandha Sarvangasana
Key benefits: Strengthens quadriceps, back, and hamstrings. Stretches shoulders, chest, and hips.
Start by laying on your back hands down your sides. Bring your feet towards your buttocks close enough to just brush the tips of your fingers.
Press down through all four corners of your feet as you left the hips bringing your thighs parallel to the floor. Engage the legs and buttocks. Roll your shoulders down and back and open the chest, spreading the collarbone wide. Keep your gaze upward, do not turn your head.
As you continue pressing through the feet, extend the tailbone toward the backs of your knees. Lift your pelvis in and up, bringing naval towards spine.
You can stay here, or clasp your hands beneath you. If you’re hands are clasped, press through the clasped hands and arms to continue to open the chest.
Stay here for 5-10 breaths then slowly lower back down. Hug your knees to your chest and give yourself a massage by rolling side to side.