Flexibility and relaxation are the two most common associations with yoga. It’s a trendy practice that is beneficial for all ages and levels of fitness. Whether you know it or not, yoga can double as a form of strength training. In fact, many of the poses require a lot of strength, especially in regards to the core muscle groups. This article will explore seven yoga poses that help improve strength. 

Flexibility and strength go hand in hand, and one benefits the other. The key to getting stronger via yoga poses, however, is by holding the poses for longer than normal. Instead of a quick flow through a series of poses, hold each pose for at least 10 deep breaths. This is no easy feat, but test yourself to see if you are up for the challenge. You can always start with a lower breath count and increase the amount of breaths you take as you get stronger.

Forearm Plank

Begin in a tabletop position with your hands directly under your shoulders and knees directly under your hips. Lower yourself down so that your elbows and forearms are on the mat. Your elbows should be shoulder-width apart. Step your feet back and tuck your toes under. Make your torso is parallel to the floor and root yourself into your elbows. Engage your glutes and core and hold this pose for 10 deep breaths. Aim to build up to a one-minute plank hold. 

Low Side Plank

The best way to enter this pose is via the previous forearm plank position. From the forearm plank, lean to your right side and press down firmly with your right forearm, placing your palm flat for extra support. Roll to the outer edge of the right foot, placing the left foot on top. The rest of the left leg should be hugging your right leg. Use your glutes and obliques to lift away from the ground and hold the pose for 10 breaths. You can either rest your left arm along your side or extend it up toward the ceiling. Repeat on the left side. 

Warrior II

People have their ways of entering this pose, be it from a low lunge or standing straight up. From a standing position, step your right foot forward to land in a lunge position, but keep your left leg straight. Turn your left foot out to face the outside of your mat and make sure the right knee doesn’t extend over the right foot. You should feel a stretch in your inner thighs, but you should also feel the burn in the right quadriceps. Bring your arms into a T-shape, focusing your gaze beyond your right hand out in front of you. Hold this pose for 10 deep breaths and then repeat on the other side. 

Dolphin Pose

Begin in a tabletop position with your hands directly under your shoulders and knees directly under your hips. Bring the forearms to the floor and spread your fingers wide. Tuck your toes and lift your knees off the mat. Try to walk your feet forward to a comfortable position where you feel a stretch. This position is like Downward Dog, but you keep the forearms on the floor. Press your heels and forearms into the ground and remain in the position for 10 deep breaths. 

Tree Pose

Stand up straight with your feet hip-distance apart. Shift your weight to your right foot and bring your left knee up in front of you. Grab your ankle with your hands and place the sole of your left foot on the inside of your right thigh above the knee. If you can’t place your foot that high up, place it on the inside of the knee. Engage your core and squeeze your glutes and thighs, making sure not to arch your back. Bring your hands to your heart’s center in a prayer position. You can also raise your arms overhead for a higher degree of difficulty. Hold this position for 10 breaths and then switch sides. 

Boat Pose

Start by sitting up straight with your legs extended out in front. Bend your knees so that the soles of your feet are on the mat. As you lean back slowly, extend your feet up so that your body is in a “V” shape. Keep your back straight and reach your arms a little past your thighs. Hold this pose for 10 deep breaths and then return to the starting position.

Locust Pose

Begin by lying flat on your stomach with your arms by your sides. Engage your glutes and slowly lift your head and upper torso off the ground. Lift your arms up and raise your legs as you arch your back. Make sure that you continue to lift your chest, keeping your shoulder blades spread apart. Hold the pose for 10 breaths and then lower your body back to the ground. 

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Yoga is a practice that is more accessible than ever these days. There are myriad studios that offer a variety of classes, and online tutorial videos make it possible to perform poses in your own home. Each style or technique incorporates a blend of poses, relaxation, meditation, and breath work. The popularity of dynamic yoga styles often receive the most attention, but restorative yoga may be the healing and rejuvenating experience you crave. 

What Is Restorative Yoga?

Suitable for all levels of yoga practitioners, restorative yoga is a gentle practice that involves simple poses to promote deep relaxation. The practice involves holding the poses for longer and typically requires props like yoga blocks, bolsters, or blankets. Props support the body, allowing the person to hold the pose with minimal or no effort. The primary objective of restorative yoga is to focus on the meditative aspect, unifying the mind and body. 

As the body slips into a further state of relaxation, it’s much easier for the mind to relax. The poses are not as acrobatic or physically demanding as some other poses that you encounter in vinyasa classes. Additionally, you spend longer periods of time in each pose (sometimes between 5-20 minutes per pose), paying close attention to the breath. Relaxing into the poses may help relieve muscle tension without experiencing discomfort. Continue reading to learn more about the health benefits of restorative yoga. 

Encourages Mindfulness

Becoming more aware of the self is one of the primary benefits of restorative yoga. The slower movements and longer time spent in restful poses may cultivate a deeper connection to emotions or feelings that arise during the practice. Being aware of these emotional sensations or thoughts creates a more profound experience. Without getting too deep, restorative yoga helps you notice and feel more present in your body and surroundings. 

Soothes The Nervous System

Providing extra support to the nervous system is one of the best ways to reduce overall stress. Holding the poses for longer periods works to strengthen the connection with the parasympathetic nervous system. This system is an extension of the autonomic nervous system, which controls heart rate and other involuntary functions. Activating the parasympathetic nervous system helps to put the body in a state of “rest and digest.” A little stress is healthy, as it activates the “fight or flight” response. Too much, however, can result in chronic pain and emotional distress. Restorative yoga works to find a balance between these two states. 

Improves Sleep

As previously mentioned, restorative yoga works to calm and support nervous system function. Allowing the body to enter a deeper state of relaxation increases your chances of a better night’s sleep. According to a 2020 meta-analysis that examined 19 different studies, restorative yoga positively impacts sleep quality. Regularly engaging in this practice may help manage sleep problems by promoting melatonin production and reducing hyperarousal. 

Helps You Slow Down

Life can get hectic with the constant on-the-go nature of present day. People don’t often take the time to decompress and slow down. This can ultimately result in higher stress levels that make it difficult to practice mindfulness. Restorative yoga involves slow movements and rest, which puts you in the present moment and helps establish a steady tempo. When you resume life post yoga session, you may carry this tempo with you. 

Enhances Flexibility

The common thought is that you have to work hard to increase flexibility. The reality is that it’s better to spend more time in poses and relax the body to become more flexible. Restorative yoga doesn’t force a stretch. The gentle relaxation helps soften and relax muscles to fully relieve tension. 

Heightens Body Awareness

Most people aren’t in touch with their bodies. Failure to be in touch with the self can inhibit you from becoming more in touch with spirituality, or even a deep human experience. Unfortunately, people are not in touch or even intimate with their own bodies. Practicing restorative yoga helps you embrace the self for all that it is. Deep levels of body awareness can help create more self-love, acceptance, and internal strength. 

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When people first start practicing yoga, it’s often to incorporate more mobility or flexibility in their lives. They roll out their mats at the beginning of each yoga session and go through the poses led by the instructor. They roll up their mats at the end of the session and leave, often feeling more relaxed and loose. Rarely do people set intentions at the beginning of the class, which is something the instructor says to do. 

Most yoga teachers invite students to set intentions before beginning the session. It may seem like a bunch of nonsense, but establishing an intention only benefits the experience. Setting an intention can deepen the practice, helping you establish a better mind-body connection. An intention doesn’t simply exist during the practice; rather, it extends to life after the yoga session concludes. How can you apply what you focused on during the yoga session to life? Is it possible to be more open, loving, positive, or honest in life? 

What Is An Intention?

An intention is a desire that you set in motion through thoughts, actions, and words. It can be as simple as a plan, purpose, or a desire for a specific end goal. Everyone has the ability to set an intention, whether they realize it or not. People have intentions without realizing them. For example, people go to work with the intention to earn a living and do the tasks at hand. Setting the right intentions can help put a plan in motion that only enhances a person’s life. 

Setting an intention during a yoga session allows you to bridge what you’re doing on the mat with what you do off the mat. It’s a powerful human tool that some people never learn to use properly. An intention allows you to concentrate on a goal, and achieving said goal means you focused your words, thoughts, and actions. You see, intentions can carry power that invites more compassion, honesty, and love into your life. 

How Does Intention Benefit Yoga?

Yoga can be a very personal experience, just like an intention. It’s a practice that helps people look inward and find more focus, peace, and acceptance. Intentions help you get the most out of your yoga experience. Most people seek the tranquility of yoga to break away from the modern world. Intentions help carry that tranquility back into the real world. The intention doesn’t have to be complex or difficult. It can be very simple, but the goal is to let it inspire you and motivate you to achieve your goals. 

How To Set An Intention

Before the yoga practice begins, you’ll find yourself on the mat, typically sitting down in a cross-legged position. This is the time to center the self and release stress from the body. At the same time, yoga should be about self-empowerment, strength, and acceptance. There are endless options to focus on during your yoga session, so find the best intention that serves you in the moment. 

Once you decide on an intention, carry it with you through the poses, being mindful of it during breath work. The best way to do this is to silently repeat it to yourself throughout the class. If you need to direct your full focus to a series of poses, remind yourself the intention when you finish. Downward dog, Chaturanga, Cobra, and Savasana poses are great opportunities to remind yourself of your intention. As a friendly reminder, your teacher may remind you to revise your intention during the class. 

It may seem like a silly idea, but it’s incredibly powerful to set intentions. They can help focus the mind, promote relaxation, or calm the body. Intentions can empower your yoga class and help you feel more confident as you step off the mat. Next time you participate in a yoga class, give it a try and see how setting an intention benefits you. 

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When a person experiences serious depression, it can seem like a dark cloud hovers over every move they make. Negative feelings can take hold of the body and inhibit a person’s way of life for weeks at a time. If mental health conditions like depression go untreated, it can cause a person to completely shut down.

Mental health is just as important as physical health, and there are many lifestyle changes that benefit various conditions. In the case of depression, one management option is yoga. In recent years, yoga has demonstrated an ability to reduce anxiety and improve overall mood in people with depression. Random yoga poses will not do the trick, though. There are specific yoga poses that focus on alignment, building strength, and improving harmony in life. Awareness is everything and doing the following poses every day may help people who suffer from depression. 

Pigeon Pose

This is one of the best yoga poses that you can do for your hips. Many yogis say that people hold a lot of emotions in the hips, so opening them may help release emotional tension. Start on all fours in a tabletop position, ensuring your hands are directly under your shoulders and knees directly under your hips. Bend your right knee, bring it between your hands, and lay the outside of your shin on the ground. Extend your left leg back so that the top of the foot is on the ground. Remain in this position and look up or lower yourself down to your elbows to deepen the stretch. Repeat on the other side. 

Downward Dog

Holding this position works to enhance stability. Because it can be challenging, Downward Dog requires your full focus, drawing it away from any depressive thoughts. Start in a tabletop position on your hands and knees. Spread your fingers wide to evenly distribute your weight between your hands. Slowly sink back and raise your knees off the ground, extending your buttocks toward the sky. If you can, drop your heels to the floor, but this is not required. You have the option to remain on the balls of your feet, bending the knees slightly. You can hold this position for 10 deep breaths. 

Headstand

According to yogis, inverted poses promote empowerment and balance. It takes a lot of self-confidence to execute these poses, so learning to do them can spread that confidence to other areas of your life. Start on the hands and knees and bring your head down onto the mat. Interlace your fingers behind your head and angle your elbows away from your body, creating a triangle between your head and elbows. Keep your head and forearms heavy on the ground as you kick your legs up. Squeeze your core and glutes, maintaining a firm body as you straighten your legs toward the ceiling. You can hold this pose for up to 10 minutes before lowering your legs. Practice next to a wall for more support in case you lose your balance. 

Warrior II Pose

Warrior II aims to empower the self and build confidence, just like the headstand pose. Depression can cause feelings of powerlessness, which Warrior 2 combats. Stand up straight with your feet shoulder-width apart. Step your right foot back so it is three to four feet from your left foot. Keep your left foot facing forward and turn your right foot out to the side. Bend your front knee, but make sure it doesn’t go beyond your toes. Raise your arms so that they are parallel to the ground and direct your gaze to your left fingertips out in front of you. You should feel a stretch in your left hamstring and right inner thigh. Hold this pose for 10 deep breaths and then repeat on the other leg. 

Wheel Pose

Achieving wheel pose unlocks a doorway to a whole new book of yoga poses. It can take time to work up to this position, but that gives you a goal. Start with bridge pose and then start working on wheel pose. When you accomplish this goal and execute the pose, it will inspire confidence and resilience! Lie on your back with your knees bent. Plant your feet firmly on the ground so that your ankles are directly underneath you knees. Keep your feet hip-distance apart. Place your hands on the mat next to your hears, facing you fingers toward your feet. Engage your glutes, core, and shoulder muscles as you roll up and extend into full wheel position. Lift your chest and you extend your arms and hold this position for five deep breaths, lowering down slowly when finished. 

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The chances that you are reading this article on a handheld device (phone or tablet) are very high. Now that we caught you in the act, take a second to acknowledge your posture. Are you craned forward, hanging your neck in an uncomfortable position? Are you slouching your shoulders and rounding your back? These are the telltale positions of a person with tech neck, and it’s a serious issue. 

According to several studies, the average person looks at their phone for five hours a day. Many chiropractors explain that they’ve seen an increase in the amount of people with neck pain. Additionally, researchers at Harvard Medical Health estimate that seven out of ten people will experience neck aches at some point in life. 

To put it bluntly, tech neck wrecks your neck. The pressure compresses and tightens muscles, tendons, and ligament structures in the front of the neck. It also lengthens these structures in the back of the neck. Ultimately, this constant strain on both the front and back of the neck creates unending neck pain. Luckily, you can engage in stretches, like the following yoga poses, that help relieve this common neck pain. 

Note: These yoga poses will note cure the problem, but they can help relieve pain. Ultimately, spend less time looking down at devices to avoid pain. 

Forward Fold

This pose works to stretch the neck and hamstrings, so you’ll help relieve neck pain and hip tension, which results from sitting all day. Stand up straight with your feet hip-distance apart. Fold forward slowly, hinging at the hips, and let your arms fall towards the floor. If you can touch the ground, rest your palms on the ground. If you cannot touch the ground, rest your hands on your shins. Try to keep the legs straight if you can, but you can bend the knees if necessary. Hold this pose for five deep breaths. 

Dolphin Pose

This pose aims to enhance flexibility, but it also encourages muscle strengthening, which helps maintain neck mobility. Begin in a tabletop position with your hands directly under your shoulders and knees directly under your hips. Bring the forearms to the floor and spread your fingers wide. Tuck your toes and lift your knees off the mat. Try to walk your feet forward to a comfortable position where you feel a stretch. This position is like Downward Dog, but you keep the forearms on the floor. Press your heels and forearms into the ground and remain in the position for five to ten deep breaths. 

Sphinx Pose

Supporting the natural curvature of the lower back, this pose can help relieve tension in neck, back, and abdominal muscles. Lie on your stomach and keep your legs together. Place your forearms on the mat with your elbows by your armpits. Press up and lift your chest off the floor. Press the tops of your hips, thighs, and feet into the mat and think about lengthening your spine. Hold this pose for five deep breaths. 

Supported Fish Pose

If you need a pose that is designed to reverse the effects of poor posture, it’s this pose. You can use a pillow or yoga block to support the natural curvature of the spine. Sit on your mat with your knees bent and your feet on the floor in front of you. Place a pillow or medium yoga block right behind you. Walk your hands back to lower yourself slowly onto the pillow or block. You should be able to rest comfortably without pain. Let your arms fall out to the sides. You can let your knees fall out as well, or you can keep them bent and facing up. Make sure to keep your buttocks on the ground the entire time and remain in this position for ten deep breaths. 

Wall Chest Stretch

When you can ease tension in the chest and shoulder region, you’ll be one step closer to pain relief from tech neck. Everyone has done this stretch at one point in time. Stand one foot away from a wall or pole and make sure you’re in a neutral stance facing the wall. Heel-toe your feet hip-distance apart and reach back to place your right hand on the wall or pole. Gently twist your torso away from the wall until you feel a stretch in the right pectoral. Breathe deeply for five to ten breaths and then repeat on the other side. 

Camel Pose

Take that lump out of your back by opening up the chest, throat, and upper back. Start in a kneeling position on your mat with your knees hip-distance apart. Place your palms on your lower back and make sure your fingers are facing up. Squeeze the shoulder blades together as you inhale. Lift your chest and come into a backbend. You can keep your hands on your lower back and lean back as far back as you comfortable can. If you can go deeper, place your hands on your heels, open the chest, and tilt the chin up. Hold this pose for five deep breaths. 

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If you completed your sun salutation this morning, you probably approached the day in a more relaxed state. Whether you’re an experienced yogi or a novice, yoga poses help to calm the mind and body. Too often do people hold stress and tension in the body. Yoga is an outlet through which you can release that tension, but correct posture during the poses can make all the difference. 

In the latest episode of The Adventures of V-Man, our content writer, Vinnie, met with Brandon Alexander Scott of Yoga Strong. The purpose of this meeting was to highlight how accessible yoga is for everyone. Whether you do it in your house, masked up in a studio, or outside with an instructor in a park, yoga can support the body’s natural healing processes. It may help to relieve muscle or joint pain, reduce stress, or even promote better digestion and sleep.

What Is Yoga Strong? 

Yoga Strong offers supportive yoga mats, anti-slip towels, and various accessories that help improve recovery. One could say that Yoga Strong blends high performance function with a fashion-forward aesthetic. You’ll see what I mean when you watch the video. The mats we used, which I’ll talk about later, immediately catch your eye with the fun patterns and vibrant colors. Yoga strong might sell the most comfortable yoga mat that I’ve ever struck a pose on. I’m not saying that I’m an experienced yoga enthusiast, but I know a comfortable mat when I Warrior 2 on one, if you’re picking up what I’m laying down.

To be COVID-safe, Vinnie and Brandon met at a park for the yoga session, which Vinnie will detail below. 

Let me first start by saying that I understand how fortunate I am. I mean, not everyone is lucky enough to receive a one-on-one yoga session, especially during COVID-19. I’ve taken many yoga classes from various instructors, but the undivided attention of an instructor like Brandon is more beneficial than you can imagine. Normally, an instructor will not give individual instruction to improve your ability in the class. The one-on-one session allows an instructor to monitor your posture and form all the way through the poses. This proved to be very beneficial for me. 

The Yoga Session

We arrived at a park, which is close to Dherbs Inc., and immediately rolled out the mats to get our yoga on. Brandon is a one-of-a-kind instructor! As a former dancer, he leads the sequences with snaps, liveliness, and intention. He actually told me that setting an intention before each class helps establish a better mind/body connection. Additionally, following your breath and being mindful of inhales and exhales puts you more in touch with the present moment. 

I’m horrible at breathing during yoga sequences. In fact, it’s one of the most difficult things for me to be mindful of as I progress through different poses. Brandon actually led me through a slower-paced yoga sequence for the first time, getting my body familiar with the movements. This actually made it easier to relax and keep track of my breathing. Plus, Brandon’s constant vocal reminder of acknowledging my breath was all the encouragement I needed. 

I should explain that prior to the yoga session, I told Brandon that I was experiencing some hip and lower back pain. He catered the yoga sequences to help relieve pain in those areas. I’m not going to lie, I think Brandon took pleasure in watching me struggle through some of the poses. They were definitely uncomfortable at times, but my body was also unfamiliar with those positions. Stabilizing in some of the poses proved to be the most difficult thing ever! Meanwhile, I looked over at Brandon to see if I was doing the pose correctly and he was effortlessly holding a more advanced version of the pose. 

The Yoga Mat

I cannot write about this yoga session without praising the mat. Most yoga mats do not have sufficient padding, which can be uncomfortable if you have sensitive knees or wrists. I was also sweating outside and I never felt like I was going to slip. The mats have an anti-slip surface, which is beneficial if you enjoy hot yoga classes. You can sweat all you want without worrying about slipping during a pose. 

As the yoga session came to a close, I felt renewed, like I just cleansed my mind and body. Not to mention, I was more limber and my range of motion improved. The beauty of yoga is that it forces you to be in the moment. Your sole focus is executing the poses and maintaining a consistent breath. If you want to elevate your yoga game, check out the Yoga Strong mats by clicking here. You can thank me later. Additionally, contact Brandon if you’re looking for a yoga session. He’s a great, knowledgeable instructor that can cater sequences to benefit your overall health. 

Brandon’s Instagram: @brandonalxandr
Yoga Strong Instagram: @shopyogastrong

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For a lot of people, washboard abs are the epitome of peak physical fitness. There’s no denying the beauty of solid abs. They look great in photos, boost self-confidence, and help you maintain control over daily activities. The last point doesn’t sound as interesting, but a strong core is essential for optimal balance, posture, and reduced risk of injury.

Whether you already have a washboard stomach or you’re working on getting one, the yoga poses in this article are greatly beneficial. These poses are static and limiting movement is your ultimate goal. Maintain correct form throughout and engage your core muscles. If you fail to engage your core, your dream of strong abs fades farther and father away. You’ll know if your core muscles are activated because you’ll feel the difference!

6 Yoga Poses To Build Stronger Abs

Forearm Plank

Even though this is a classic core strengthener, people fail to execute it correctly. Begin in a tabletop position with your knees directly under your hips and your wrists directly under your shoulders. Lower yourself down onto your forearms and step your feet back. Make sure that your elbows are directly under your shoulders on the mat. Push your heels back, engage your thighs and glutes, and squeeze your core. Keep your back straight and neck in line with your spine. Hold for 30 seconds to one minute and then gently release.

Revolved Chair Pose

Not only does this pose work to strengthen your quads and glutes, but it also targets your abdominals and oblique muscles. Stand up straight with your feet together. Take a deep inhale as you raise your arms above your head. Simultaneously, shift your weight down and back as though you are going to sit in a chair. Keep your back straight and don’t let your knees extend beyond your toes. Draw your hands to your heart center in one inhale. During the exhale, hook your left elbow on the outside of your right knee. Twist to your right, opening up to your right side. Hold this pose for 5-10 breaths before returning to center and repeating on the other side. 

Upward Facing Plank

If you have any shoulder tightness, this is going to feel like a wonderful stretch, but it also helps to build core strength. Start in a seated position with your legs extended out in front of you. With your back straight, plant your hands on the ground (fingers facing forward) directly behind your hips. Lift your hips and allow the soles of your feet to fall towards the floor. Press them down flat if you can. Lift your chest, squeeze your glutes, and hold in your core. Hold this pose for 10 breaths. 

Locust Pose

This is a great prone position to counteract the many supine poses and exercises associated with abdominal workouts. Lie flat on your stomach with your forehead on the mat and arms extended back by your sides. Contract all the muscles in your arms, legs, and core to lift your head, chest, and lower legs off the mat. Keep your neck long and continue to breathe slowly for 10 breaths. With each breath, try to lift a little higher. Release and relax. 

Boat Pose

This pose works to improve your core strength and balance at the same time. Start by sitting up straight with your legs extended out in front. Bend your knees so that the soles of your feet are on the mat. As you lean back slowly, extend your feet up so that your body is in a “V” shape. Keep your back straight and reach your arms a little past your thighs. Hold this pose for 30 seconds and then return to the starting position.

Side Plank

A lot of people neglect their oblique muscles, so this pose is just for them. Get into a plank position with your hands on the mat directly beneath your shoulders and your feet extended back. Shift your weight to your right hand and begin to twist, opening up as you stack your left foot on top of your right. Engage your right oblique and hip to lift up away from the floor. Extend your left arm up and direct your gaze toward your fingers. Hold this position for 5-10 breaths before switching sides. 

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We have a sitting epidemic that exists in today’s day and age. Nobody considers it a health risk, but it’s safe to say that the average person sits for more than 50% of the day. Working from home and limiting activities as a result of the coronavirus pandemic was not conducive to this pre-existing problem. This may be a controversial statement, but sitting is the new smoking.

People know that sitting all day is not beneficial for them, yet they don’t do much to counteract their sedentary nature. Sitting all day creates tightness in the hips, lower back, and weakens the gluteus muscles. Additionally, it’s common to hunch over a keyboard at a desk in a chair, which probably doesn’t support good posture. Rounding the shoulders puts strain on the upper back and neck, which leads to tightness misalignment in the upper spine. 

Don’t let your desk job wreck your posture or back health. Take five minutes out of your day to engage in the following yoga poses that counteract sitting down all day. 

Cat/Cow Pose

The beauty of these two poses is that they oppose each other, working to articulate the full spine and alleviate tension you build up from sitting. Get in a tabletop position with your shoulders stacked above your hands and hips above your knees. Spread your fingers wide to ground yourself firmly. Inhale and expand your belly toward the floor as you arch up, draw back your shoulders, and look up toward the ceiling. Hold for a moment and then exhale, rounding your back and tucking your tailbone. Alternate between these two motions for about one minute, flowing with your breath.

Seated Forward Fold

If you have tension in the low back and hamstrings, this pose will help elongate those muscles. Sit down on your butt and extend your legs out in front with your feet flexed. Keep your back straight as you fold at the torso and reach for your toes. If you need to bend your knees a little, please do so to avoid any pain. If you can grab your toes easily with your legs straight, try to bring your forehead down to your legs. Hold this position for about 20 seconds, breathing throughout.

Downward Dog

Working to open the muscles in the rear legs and shoulders, Downward Dog is an excellent position for the spine’s natural curves. Start in a tabletop position with your shoulders stacked above your hands and hips above your knees. Slowly step back and sink into your heels, spreading your hands and widening your shoulder blades. Push the tops of your thighs back and press your heels to the floor. If you can’t straighten your legs or touch your heels to the floor, this is completely fine. The important thing is to press your chest towards your thighs while extending through the arms. Remain here for five deep breaths and return to the tabletop position.

Half Splits Pose

You won’t be dropping into a split like James Brown to do this pose, so don’t worry about that. This pose helps to release the tension in tight hamstrings that comes from sitting all day. Stand up straight with your feet hip-distance apart and step your right foot forward into a low lunge. Drop your left knee to the ground, shift your weight back, and straighten your right leg so that your heel is on the ground. You can use bolsters or yoga blocks for stability on either side of you if you cannot touch the ground with your hands. Straighten your right leg as much as you comfortably can and hinge at the hips to lean forward while keeping your back straight. You should feel a deep stretch in the hamstring. Press your right heel into the ground to feel a deeper stretch, and make sure that your hips are square to the ground. Hold for 30 seconds and then switch to the opposite leg. 

Gate Pose

Gate pose engages the body in a wonderful movement that extends the sides of the torso and hamstrings. It also helps to stimulate the abdominal muscles to allow for a deeper breath. Start in a tall kneeling position with your shins on the ground hip-distance apart. You can place a pillow or towel under your knees if they are sensitive. Extend your right leg out to the side and plant your foot on the ground. Place your right hand on the outside of your right leg for stability and extend your left arm overhead. Lean to the right and look up toward the ceiling, feeling the stretch on the left side of your torso. Remain here for several deep breaths before repeating on the left leg. 

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The thyroid is a small gland in the throat that secretes hormones, which influence body temperature, growth, and metabolism. These hormones can also affect brain development in children. A problem with the thyroid can take a toll on your life, affecting both physical and mental health. Fortunately, there are natural remedies and yoga poses that can help balance the thyroid. 

There have been several studies that document how yoga positively affects the thyroid. Now, yoga poses alone will not cure a thyroid disorder; rather, yoga is merely a complementary therapy. If you take thyroid medication or take part in thyroid therapies, yoga is not meant to replace them. Most of the yoga poses in this article help to stimulate the throat by increasing energy flow and improving circulation to that area. 

Note: Don’t go beyond your body’s limitations. It’s important to be gentle on the body with these poses, so please modify the stretches to your level of comfort. Additionally, you don’t have to complete all of these poses in the same yoga session. Break them up throughout the day and see how you feel. 

Bridge Pose

This pose is great for anyone with hypothyroidism because it works to stretch the neck and improve circulation to the thyroid gland. Lie on your back and draw your feet towards your buttocks as you bend your knees. You should be able to touch your heels with your finger tips. With your arms by your sides, press them into the floor as you lift your hips upward. Tuck your chin and squeeze your glutes. Breathe deeply for three slow breaths. Return to the starting position. 

Plow Pose

The theory is that this pose benefits your thyroid by improving circulation. The slight inversion works to increase blood flow to the thyroid and other glands in the upper body. Lie flat on your back and keep your arms by your sides, palms facing down. Inhale deeply and then exhale as you bring your legs over your head, supporting your lower back with your hands. Hold your hands on your hips with your elbows on the ground like bolsters. If you can, touch your toes to the ground and remain here for three to five breaths. Exhale and return to the starting position. 

Upward Bow Pose

This pose can be a little advanced for beginners, so feel free to skip it if it is not feasible. This pose provides a deep stretch to the chest and lungs, and it also stimulates the pituitary and thyroid glands. Lie flat on your back and bend your knees to draw your heels close to your buttocks. Place your hands on the mat on either side of your head, press them and your feet into the mat firmly, and squeeze your glutes as you lift your hips upward. Your body should make an arch. Spread your shoulder blades and hang your head. Hold the pose for five to ten breaths before returning to the starting position. 

Cobra Pose

Working to stretch the neck and throat region, cobra pose can help people who suffer from hypothyroidism. The elongated stretch works to improve thyroid function. Lie flat on your stomach and place your palms on the mat on either side of your chest. The tops of your feet should also be on the mat. Squeeze your elbows in as you press your palms into the mat and push up. You can come partway up into cobra or all the way up into upward dog (pictured above). Drop your shoulders and relax your breathing for five breaths. Gently lower yourself down to return to the starting position. 

Inverted Pose

Commonly known as Legs Up The Wall, this pose works to increase blood flow to the thyroid gland to help regulate thyroid function. Additionally, this pose is beneficial for stress or anxiety relief. Place a blanket or pillow under your hips for support. Sit up straight with your right side against the wall. Lift your legs up the wall in a swooping motion as you simultaneously lie on your back. Your buttocks can touch the wall or be a few inches away from it. Relax the neck to your chin and soften the throat. Remain in this position for 20 minutes, breathing deeply throughout. 

Corpse Pose

Even though this pose isn’t difficult, it is challenging to lie in stillness for an elongated period. Rest in this pose because your body is fully supported without effort. Lie flat on your back with your palms facing up and allow your feet fall out to the sides. Release any tension that you have in the body and let go of everything. Relax in this pose for any amount of time that feels comfortable to you. You can remain here for two minutes or 25 minutes. 

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As technology continues to advance, more people have become reliant on it, and they spend more time with devices as a result. All of this hunching and poor posture in front of screens takes a toll on the neck and shoulders. Couple that horrific posture with minimal movement and you have a recipe for a sore neck. That being said, there are specific movements and yoga poses that can counteract or help you avoid this pain.

#1: Thread The Needle

Start in a tabletop position with your knees aligned with your hips and wrists aligned with your shoulders. Extend your left hand forward as far as you can and then thread your right arm under, bringing your shoulder to the ground. Rest your right cheek on the mat, close your eyes, and gently relax into the stretch. Hold this pose for 10 breaths and then repeat on the other side. 

#2: Eagle Arms

This is not full eagle pose, but your arms are in the eagle formation. Sit cross-legged on your yoga mat and keep your back straight. Reach both arms out in front of you at shoulder height. Bend your right arm up and sweep the left arm under the right. Bend and wrap the left arm around the right arm. The goal is for your palms to touch. You may not be able to do this initially, but that’s perfectly fine. Just be sure to keep your shoulders down and hold the pose for 10 breaths. Repeat on the other side when ready.

#3: Ear To Shoulder

Sit cross-legged on a yoga mat or upright in a chair and keep your back straight and relax your shoulders. Lower your chin to your chest and then slowly roll your right ear toward your right shoulder. Gently place your right fingertips above the left ear and pull your head toward your shoulder ever so slightly. The more you press, the deeper the stretch, but don’t apply too much pressure. Hold for five deep breaths and then repeat on the other side. 

#4: Hand To Elbow

This is an excellent stretch for the back of the neck, front of the shoulders, and the triceps. Stand or sit up straight and reach the right arm up, bending at the elbow to drop the right hand between your shoulder blades. Extend the left arm up and bend at the elbow to place your left hand on the right elbow. Press down gently to deepen the stretch. Hold this for 10 breaths and then repeat on the other side. 

#5: Cat/Cow

Begin in a tabletop position with your knees aligned with your hips and wrists aligned with your shoulders. Take a big inhale, arch your back, and look up towards the ceiling. This is the cow position. As you exhale, tuck your chin to your chest, curl your tailbone under, and round your back and shoulders. This is the cat position. Continue to alternate between these two positions for 10 breaths. 

#6: Arm Across Chest

This is an excellent pose for the exterior shoulders and the back of the neck. Sit cross-legged on a yoga mat or upright in a chair and keep your back straight as you relax your shoulders. Reach your right arm across your chest at shoulder height and use your left arm to bring it close to your chest. Turn your gaze to the right and hold this pose for 10 breaths. Repeat on the other side when finished. 

#7: Supported Fish Pose

Grab a bolster or long pillow and place it behind you so that it is touching your lower back. Slowly lay back onto the bolster and let your arms drop to the sides, keeping your palms facing upwards. You can remain in this pose for as long as you like, but five to ten minutes is sufficient. 

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