As we set our goals for the new year, incorporating yoga can have benefits that you’ll feel well beyond 2022. Adding yoga to your movement routine can increase mobility, strengthen your muscles and calm your mind, setting a strong foundation for you physically and mentally.
Try these 5 strengthening poses to align you mind, body and spirit.
Mountain
- Stand with your big toes together and heels slightly apart. Spread your toes. Rock from side to side, forward and backward, then gradually become still with your weight evenly distributed on both feet.
- Like a mountain, stand with your thighs and core firm. Align your legs, belly, pelvic region, neck and head. Press your shoulders back and down and look gently forward. Relax the muscles in your face and breathe easily. Stay in the pose for 30 seconds to 1 minute.
Warrior II
- Begin in Mountain Pose.
- As you exhale, step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach out strong with the shoulder blades wide apart. Face your palms down toward the floor. Turn your right foot forward 45 degrees and your left foot out to the left 90 degrees. Align the left heel with the right heel. Engage your thigh muscles.
- Exhale and bend your left knee over the left ankle. Keep the shin perpendicular to the floor. Keep the right leg engaged while pressing the outer right heel firmly to the floor.
- Stretch the arms as far back and as far forward as you can, keeping them parallel to the floor. Keep the torso elongated and the shoulders back and down. Turn the head to the left and gaze over the fingers.
- Stay in Warrior 2 for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat on the left side.
Downward Dog
- Kneel on your hands and knees with your hands beneath your shoulders and your knees directly beneath your hips. Your hands should be spread wide apart. Your feet should be flat and hip width apart.
- Inhale as you lift your body up, keeping your shoulders back and pushing backwards into your hips. Push your buttocks upwards. Keep your heels down as much as possible. Keep your knees bent as needed, ultimately straightening the legs and bringing the chest to the thighs. Lift one foot then another back and forward (peddling to get the effect of the feet being flat, which is the goal). You are forming a V with your body.
- Exhale relaxing slowly lowering the body, relaxing the arms and legs.
Child’s pose
- Start on your hands and knees. With your palms pressed into the floor and your knees open a little more than hip-width apart, push your buttocks back to sit on your feet. Stretch your arms as far in front of you as possible, continuing to press your palms or fingertips into the floor.
- Rest your forehead on the floor, taking the pressure off of your shoulders. You can also rest your arms, palms facing the sky, along either side of your body. Inhale and exhale deeply for 5-10 breaths.
- To get out of the pose, return to your hands and knees.
Legs Up the Wall
- Perform this pose near a wall. Lie on your back.
- Raise the legs up and lie them flat against the wall.
- Lay the arms along the sides of the body.
- Relax and breath deeply for 5-20 minutes.
