The ManicaPost
Cobra pose
This back-bending pose can help strengthen the back muscles, increase spinal flexibility and stretches the chest, shoulders and abdomen.
Do it: This post is great for strengthening the back.
Skip it: If you have arthritis in your spine or neck, a low-back injury or carpal tunnel syndrome.
Modify: Just lift up a few inches, and don’t try to straighten your arms.
Be mindful: Try to keep your navel drawing up away from the floor as you hold this pose.
Tree pose
Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine.
Do it: Great for working on your balance and posture.
Skip it: You many want to skip this pose if you have low blood pressure or any medical conditions that affect your balance.
Modify: Place one of your hands on a wall for support.
Be mindful: Focus on your breath in and out as you hold this pose.
Triangle pose
Triangle, which is a part of many yoga sequences, helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves.
It can also help increase mobility in the hips and neck.
Do it: This pose is great for building strength and endurance.
Skip it: Avoid this pose if you have a headache or low blood pressure.
Modify: If you have high blood pressure, turn your head to gaze downward in the final pose.
If you have neck problems, don’t turn your head to look upward; look straight ahead and keep both sides of the neck long.
Be mindful: Keep lifting your raised arm toward the ceiling. It helps keep the pose buoyant.
Seated half-spinal twist pose
This twisting pose can increase the flexibility in your back, while stretching the shoulders, hips and chest.
It can also help relieve tension in the middle of your back.
Do it: To release tight muscles around the shoulders, upper and lower back.
Skip it: If you have a back injury.
Modify: If bending your right knee is uncomfortable, keep it straight out in front of you.
Be mindful: Lift your torso with each inhale, and twist as you exhale.
Bridge pose
This is a back-bending pose that stretches the muscles of the chest, back and neck.
It also builds strength in the back and hamstring muscles.
Do it: If you sit most of the day, this pose will help you open your upper chest.
Skip it: Avoid this pose if you have a neck injury.
Modify: Place a block between your thighs to help keep the legs and feet in proper alignment.
Or you can place a block under your pelvis if your lower back is bothering you.
Be mindful: While holding this pose, try to keep your chest lifted and your sternum toward your chin.
Corpse pose
Like life, yoga classes typically end with this pose.
It allows for a moment of relaxation, but some people find it difficult to stay still in this pose.
However, the more you try this pose, the easier it is to sink into a relaxing, meditative state.
Do it: Always!
Skip it: If you don’t want to have a moment’s peace.
Modify: Place a blanket under your head, if that feels more comfortable.
You can also roll up a blanket and place that under your knees, if your lower back is sensitive or bothering you.
Be mindful: Feel the weight of your body sinking into your mat one part at a time. – Online.
