Although most yoga poses are not normally aerobic, some intermediate or advanced ones can be taxing to perform. So it's nice to know that there are a number of gentler poses that offer relaxation, relief from tension and pain, and even renewed energy.
CHILD’S POSE
This stress-relieving beginner pose, also known as Balasana, stretches the spine, hips, buttocks, thighs, and ankles. It gently relaxes the front muscles of the body while passively stretching the posterior muscles of the torso. It also fights fatigue and eases neck pain.
• Kneel on the floor with your hips over your knees. Bring your feet together and fold the torso onto your legs, while elongating your neck and spine.
• Stretch your arms forward, palms facing down.
• Widen your shoulders as you place your forehead on the floor. Hold pose from one to five minutes depending on your comfort level.
Tip: Inhaling to the back of your rib cage allows your back to form a dome; keep your neck extended with your crown facing forward.
EXTENDED PUPPY POSE
Also known as Uttana Shishosana, this beginnger’s pose is a combination of Child’s Pose and Downward Facing Dog (page 28). It stretches the shoulders, arms, hips, and upper back, and increases flexibility in the spine. It calms the mind, energizes the body, and can also relieve tension and insomnia.
• Kneel with your knees directly below your hips. With arms shoulder-width apart, bend forward onto your hands and knees.
• As you exhale, lower chest toward floor, press hips back, and slide arms forward, keeping palms flat.
• Ease your forehead onto the floor while stretching arms forward and spine in both directions. Hold for 30 seconds to 1 minute.
Tip: Slightly arch upper back to stretch shoulders and spine; don’t rest elbows on floor or let middle of torso droop.
EASY POSE
This beginner pose, known as Sukhasana, is used to strengthen the back, broaden the chest and collarbone, and stretch the knees and ankles; it also opens the hips, groin, and outer thigh muscles. Sitting upright in this pose with your spine aligned has the added benefit of calming the brain and reducing stress and anxiety.
• Sit up straight on your mat and extend your legs in front of your body, as in Staff Pose (page 28).
• Cross your legs in front of you at the shins and widen your knees as you place each foot beneath the opposite knee.
• Fold both legs in toward your torso and rest your forearms along each thigh. Hold the posture for as long as possible and then switch leg positions.
Tip: You can position your fingers in gyana mudra, touching forefingers and thumb, or place hands in prayer mudra, pressing palm to palm at chest height.
STAFF POSE
This beginner pose, called Dandasana, offers a range of benefits: It helps to improve posture, strengthen back muscles, and lengthen the spine. It can relieve complications of the reproductive system, expand the shoulders and chest, increase resistance to back and hip problems, and even help to calm an overburdened brain.
• Sit on the floor with your back straight and legs extended from hip, arms resting at your sides.
• Press down with your sit bones and extend the crown of your head toward the ceiling.
• Flex your feet and press outward with your heels. Hold as long as you can, or for at least 5 to 10 breaths.
Tip: Inhale deeply while stretching your legs, and exhale deeply while broadening the shoulders and opening the chest. Exhale again after releasing the pose.
DOWNWARD FACING DOG
This basic beginner pose, Ado Mukha Svanasana, stretches the shoulder muscles, hamstrings, and calves, and helps to strengthen the hands, wrists, arms, and legs. It can decrease back pain by strengthening the spine and shoulder girdle; it also calms the mind and relieves mild depression.
• Kneel on hands and knees with knees positioned below your hips and your toes bent forward.
• As you press your heels and palms to the floor, straighten your knees and elbows and angle your body so that your buttocks are elevated above your torso.
• Keep your head lowered between your arms and do not round your spine. Hold for 30 seconds to 2 minutes.
Tip: It helps to first practice this pose with knees bent and heels up. Avoid this pose if you suffer from carpal tunnel syndrome.
LEGS UP THE WALL POSE
The beginner pose known as Viparita Karani is one of the most nourishing, grounding, and calming postures found in yoga, and one that many students turn to when they feel tired, overwhelmed, or stressed. It reduces edema in the lower limbs, eases weary leg muscles, and offers the benefits of inversion without all the effort.
• Lie down with your sit bones as near a wall as possible.
• From that position extend your legs straight up the wall so that the backs of your legs are leaning on it. Scoot your buttocks closer to the wall if necessary.
• Try to hold the pose for 10 to 15 minutes, but even a few minutes is beneficial.
Tip: Some therapeutic versions of the pose call for a block to elevate the hips, creating a slight inversion of the lower abdomen. Some students strap the legs together so they can totally relax into the pose.