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3 YOGA POSES THAT CAN BENEFIT STUDENTS Your Sports, Gym & Fitness
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Child's Pose Child's Pose (Balasana)
This foundational pose can be relaxing and serve as a great reset during a class. If you ever need a second during your flow to regroup, you can always come back to child’s pose.
How to:
- Start kneeling on the floor and bring your big toes together. Sit on your heels and separate your knees out wide.
- Exhale as you fold forward and rest your torso down between your thighs.
- Rest your arms along your thighs or alternatively reach your hands out towards the front of your mat for an Extended Child’s pose.
Downward Facing Dog (Adho Mukha Svanasana)
Downward facing dog may be one of the first poses you’ll learn in any yoga class, since it is an important part of many yoga practices. It’s one of the main poses during sun salutations and something you can return to throughout class, as well.
How to:
- Begin on your hands and knees with wrists under shoulders and knees in line with hips.
- Spread your palms and fingers into the mat as you root down through your hands.
- Curl your toes under and exhale as you gently lift your knees off the floor.
- Focus on lengthening your tailbone and lifting your pelvis towards the ceiling. Gently straighten your knees as able to without locking out completely. Pull your shoulders back towards your hips.
Low Lunge (Anjaneyasana)
Another favorite pose of Rayburn’s, this one is great for stretching the lower body and opening up the chest.
How to:
- Begin in downward facing dog. Exhale as you step your right foot forward in between your hands with the right knee over the right heel.
- Lower your left knee to the mat and slide that left leg back until you feel a gentle stretch through the front of the left thigh.
- Inhale as you sweep your arms out to the sides and lift your torso up, reaching your fingers towards the ceiling and drawing the tailbone down to the floor. Be sure to repeat on the opposite side.
Cobra Pose (Bhujangasana)
This pose, also common in sun salutations, is ideal for improving posture as backbends are great for counteracting prolonged sitting.
How to:
- Begin by lying face down flat on the mat with your palms flat on the mat near your shoulders.
- Inhale as you lift your head and chest off the floor, rolling your shoulders back and down. Keep your elbows slightly bent and close to your sides.
Chair Pose (Utkatasana)
This powerful pose is great for strengthening the legs, arms and core.
How to:
- Stand tall and inhale as you raise your arms straight overhead. Your biceps should be slightly in front of your ears and palms should face inward.
- Bend your knees as you exhale, aiming for thighs to be parallel to the floor.
- Hold the pose for 30 seconds up to a minute.
Extended Side Angle Pose (Utthita Parsvakonasana)
This empowering pose increases balance and strength. If you can’t reach your fingertips all the way to the ground, consider utilizing a yoga block.
How to:
- Begin standing tall with feet about four feet apart. Turn the left foot out 90º and angle the right foot in slightly. Place arms in a “T” position with palms facing down.
- Bend your left knee so that your left thigh becomes parallel with the floor. Hinge at the hips to bring your left arm towards the floor and place your left fingertips on the ground or on a block.
- Extend the right arm up over the right ear with your palm facing down and turn your chest towards that raised arm. Hold the pose for 30 seconds to a minute, then perform on the opposite side.