Yoga postures are the foundation of an energizing physical yoga exercise practice. Together with meditation and self-study of yoga philosophy, a physical yoga practice can help to bring your life balance and your mind, peace. The four poses listed below are the most accessible and efficient ones available because they simultaneously work and lengthen major muscles of the body. During your practice, hold each posture for three to five full breaths before moving to the next one.
Chair Pose works the spine, the shoulders, the arms and the legs.
On an exhale, sit your hips straight back like you are sitting in a chair, your knees pulling back toward your heels. Raise your arms up alongside your ears with the pinky side of your hands spinning forward, your fingers spreading wide. Drop your shoulders down and back, away from your ears. Lengthen your tailbone down. Breathe.
Tree Pose works the core stabilizer muscles of the body, including the feet, lower legs, hips and core.
Start by grounding your right foot into the mat. Press the ball of your left foot against your inner right ankle and into the mat and peel open your left hip, either staying here or raising the left foot to the inseam of your right leg, above or below the knee. Press as firmly with the bottom of your left foot as you do with your right inner leg. Bring your hands, palms together, to your heart. Switch sides. If you have trouble with balance, try attempting this pose near a wall or chair for extra support.
Eagle Pose works the legs, the shoulders and the core.
Grounding your feet into the mat, sit your hips straight back. Lift your right leg up high and cross it over the left, locking your right foot around the calf of your left leg, if possible. Keeping the hips forward, sit back deeper into the pose. Reach your left arm straight out from your chest, bent at a right angle. Wrap your right arm under and around the left, bringing the palms as close together as possible. Release your shoulders and breath. Switch sides.
Camel Pose works the legs, spine and arms.
From a kneeling position, press the pelvis forward then lengthen the tailbone straight down to keep the lower back safe. With hands in loose fists on either side of your sacrum, breath high into your chest and shoulders, roll your shoulders back and down, and either stay here or gently release your hands to your ankles, one at a time. If your neck is comfortable, release your head and throat back. Breathe.