Strike a Pose: Yoga For All
Research shows yoga offers physical and mental health benefits for people of all ages and skill levels. According to Johns Hopkins Medicine, the practice can improve strength, balance and flexibility, help manage stress, improve mood, increase energy, and benefit sleep and heart health. It can even help when managing an illness or chronic condition or recovering from surgery.
Several poses below can help you get started.
Downward Dog
How To Do It:
- Start in a tabletop position with wrists under shoulders and knees under hips.
- Tuck your toes under and on an exhale, lift your knees off the ground.
- Press firmly through your palms and straighten your legs as much as possible.
- Let your head hang heavy and gaze between your legs or at your feet.
- Bend one knee at a time if needed, finding your version of the pose.
Why It Works:
This energizing, full-body pose stretches the hamstrings, calves and shoulders while strengthening the arms and legs. It’s a stress-reliever and mood-booster, ideal for outdoor flows.
Tree
How To Do It:
- Start in Mountain Pose with feet grounded.
- Bring your hands to heart center and find a steady gaze.
- Shift your weight to one foot, and place the sole of the other foot on your ankle, calf or thigh (avoid the knee).
- Inhale to reach arms overhead or keep them at your chest.
- Hold for several breaths before switching sides.
Why It Works:
Tree Pose cultivates balance, focus, and rootedness, qualities amplified by the peaceful rhythm of water. It strengthens the legs and core while encouraging mental clarity and calm.
Bow
How To Do It:
- Lie on your belly with arms at your sides.
- Bend your knees and reach back to hold your ankles.
- Inhale to lift your chest and thighs, pressing feet into hands.
- Gaze forward and keep breathing steadily.
- Hold for a few breaths before gently releasing.
Why It Works:
Bow Pose opens the heart, chest and shoulders while strengthening the back. It feels like a playful stretch into freedom and joy, an excellent counterbalance to sitting and slouching.
Pigeon
How To Do It:
- Begin in a seated position. Extend one leg behind you and bend the front leg in front.
- Square your hips and slowly walk your hands forward.
- Rest your forehead on the mat, arms extended.
- Take several deep breaths, sinking deeper with each exhale.
- Switch sides when ready.
Why It Works:
Pigeon Pose is a beautiful hip opener that encourages emotional release. Practicing on a towel/the sand provides a natural cushion and a sense of surrender, helping you let go of tension and stress.