My 5 Favorite Yoga Poses

My advice to clients often includes 'rest, stretch, water, and massage'  Yoga is a great way to stretch and strengthen as well as improve flexibility.  The following are my five favorite yoga poses in no particular order.

• How to do Pigeon Pose- If I only have time for one stretch Pigeon Pose is it.  This stretch opens the hips, focusing on the external hip rotators, hip flexors (including rectus femoris and the psoas) and hamstrings.  You can modify this pose by using the bed to put your forward leg onto and then focus on bringing the hips down and lengthening the spine.  Carefully slide the back leg back and lower the heel to the floor to lengthen the stretch.   
                http://www.wikihow.com/Do-the-Yoga-Pigeon-Pose
  
                https://www.youtube.com/watch?v=_lIMt1RbtG0
  
  

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• Child’s Pose-This pose stretches the back, chest and shoulders.  This is my ‘recovery pose’ reward for when I’ve held a difficult pose for a long time and need to rest. Start in the table pose.  On hands and knees with knees under hips, hands under shoulders.  Sit back so glutes almost rest on your heels, forehead lowers to the floor.  Your arms are  stretched out above your head, hands flat on the floor.   Hold this pose for 5 to 10 breaths.  Tip-  You may do Child’s Pose with knees together or get more of a stretch by separating the knees and sinking deeper into the stretch.
  

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• How to do Cat-Cow Pose- Cat-Cow starts in the table position, like the Child’s Pose above.  This pose is excellent for stretching the abdominal muscles, the spine and the back muscles.  Breathing is a big part of Cat-Cow and it helps expand the chest and improve breathing.   From table position take a slow deep breath as you sway your back, like a cow.  Press into your hands and knees and raise your chest, look up.  Slowly exhale as you arch your back like a cat, separating each vertebrae, dropping your head and drawing your navel in towards your spine.
  

  http://www.mindfulbody.com/mind/yoga/signature-mindful-practice-yoga-sequence/daily-practice-detailed-instruction

• How to do Locust Pose- This pose is more challenging than it looks.  It’s great for gently strengthening your back muscles and can be done by people of all different abilities.  Start by lying on the floor on a thick, folded blanket or yoga pad.  Place your forehead on the floor and your arms by your sides, palms up.  Bring your big toes towards each other and let your heels fall outwards.  Draw a breath and raise your arms, shoulders and head, bringing your shoulder blades closer together.  If you are ready for even more of a challenge raise your legs as well, trying to keep your legs fairly straight, getting your knees off the floor.  Hold the pose for as long as you can, up to a minute, making sure you don’t hold your breath.  Release, lowering your arms, legs and head.  Take a few deep breaths to reward yourself, you earned it!
• How to do Standing Forward Bend- This pose helps lengthen your hamstrings and is a great pose to rest stretch.  Start by standing with the feet together and flat on the ground, hands on the hips.  Bend forward at the hips, concentrating on the pelvis being your pivot point.  Lengthen your torso as you bend forward, allowing your hands to rest lightly on the floor by your ankles.  If you need to slightly bend your knees your may.  Feel the stretch in the back of your legs.  With each breath concentrate on lengthening the torso and deepening the stretch.

Have fun with your yoga practice.  Listen to your body and do what feels good.  Repeat the poses a few times and increase the time you hold the poses as you get stronger.  Move in the pose and breathe.  

You can follow the links I have provided for some great resources about yoga and more information on the poses.  There are a lot of instructional videos on youtube and classes for beginners through advanced yogis in most communities.

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