9 Yoga Poses That’ll Help Improve Your Life

Yoga (Image Courstesy: Shutterstock)

Yoga (Image Courtesy: Shutterstock)

1. Bhujangasana

#HathaHotties Day 9 #CobraPose . Now we are getting into the spine strengthening part of the #Bikram series, which I believe has truly healed my back. It’s not my favorite while I’m doing it, but I feel fantastic afterwards. . Here’s the suggested alignment and entry/exit cues: * Lie on belly * Put palms flat, directly underneath shoulders, fingertips in line with tops of shoulders, and all 5 fingers together. * Keep legs and feet together and engaged. * Draw shoulders down and keep elbows in close to ribs. * For the next step, use strength of spine and legs rather than arms. * Inhale, look up to the ceiling, and arch head and torso back until belly button just touches floor. * Ensure that arms are “L-shaped” at 90 degrees. * If you have this comfortably, you can put some weight in your hands to get a deeper backbend…but it’s not a push-up, really engage your back muscles. * Hold the pose for 20 seconds and gently lower back down. * Rest on your belly, face turned to the right, left ear on the floor, arms at your sides with the palms facing up. * Repeat again. . Be sure to check out my awesome Co hosts for their ideas too and try whatever resonates best for you! . Hosted by: @yoga_supqueen @eileendelatorre @leighyogipilot @ally_trout . Sponsored by: @aloyoga @yogapaws @tula.blue @sahajanskincare . For those who like to plan ahead: 1 Forward fold ✔ 2 Standing backbend ✔ 3 Eagle ✔ 4 Standing head to knee ✔ 5 Dancer ✔ 6 Warrior 3✔ 7 Wide leg forward fold✔ 8 Toe stand✔ 9 Cobra✔ 10 Bow 11 Camel 12 Seated twist . #bikramyoga #leighstutorials #bhujangasana #beagoddess

A post shared by Leigh (@leighyogipilot) on Jan 27, 2018 at 4:57pm PST

2. Garudasana

#yogaeverywhere ❄❄❄ Hej POZNAŃ tym mroźnym akcentem chciałam zaprosić Was na warsztaty już 27.01 🌿 JOGA WDZIĘCZNOŚCI – by nauczyć się doceniać to, co mamy ❤ Do 10 stycznia możecie kupić bilety taniej w przedsprzedaży 👌 wszystkie informacje są w bio @simplife.pl 👆 . PS komu marzy się śnieg tak bardzo jak mi? 😍 . . . #yoga #yogi #yogini #poznan #fit #flex #yogamotivation #fitnessmodel #polishgirl #polskadziewczyna #yogateacher #healthylife #healthychoices #jogapolska #lifeisbeautiful #bestmoment #snow #winterwonderland #travels #polishblogger #yogapants #yogapractice #yogainspiration #garudasana #jogawdomu

A post shared by Natalia Knopek ⚬ simplife.pl ⚬ (@simplife.pl) on Jan 4, 2018 at 11:27am PST

3. Dhanurasana

#HathaHotties Day 10 #BowPose . #Dhanurasana strengthens the entire spine and has always been a really challenging one for me. In the #Bikram series, they say to roll the body forward onto the belly, which may be different than what you’re used to. . Here are the suggested entry/exit and alignment cues: •Lie on belly, bend knees, reach back, and grab the outside of each foot, 2 inches below toes. •Keep feet and knees together as close as possible. •Make sure wrists have not twisted downward; wrists remain straight by grabbing the feet with fingers, not palms. •Inhale deeply and simultaneously kick back into hands and lift thighs and upper body away from the floor. •Roll body weight forward to balance on middle of belly. •Use inner thigh strength to keep knees and feet 6 inches apart. •Work toward these goals: Relax neck and drop head back as much as possible; Look for toes and use equal strength in both legs to kick. •Hold for 20 seconds. •Slowly, with control, lower torso and legs to the floor and rest with your head facing right and hands at your side, palms up. •Repeat . Be sure to check out my awesome Co hosts for their ideas too and try whatever resonates best for you! . Hosted by: @yoga_supqueen @eileendelatorre @leighyogipilot @ally_trout . Sponsored by: @aloyoga @yogapaws @tula.blue @sahajanskincare . For those who like to plan ahead: 1 Forward fold ✔ 2 Standing backbend ✔ 3 Eagle ✔ 4 Standing head to knee ✔ 5 Dancer ✔ 6 Warrior 3✔ 7 Wide leg forward fold✔ 8 Toe stand✔ 9 Cobra✔ 10 Bow✔ 11 Camel 12 Seated twist . #bikramyoga #leighstutorials #beachyoga #yogatutorial

A post shared by Leigh (@leighyogipilot) on Jan 28, 2018 at 5:03pm PST

4. Virabhadrasana

Love starting my day wt Yoga, Warrior 1 yoga pose energizes the entire body & improves focus & balance #yoga #virabhadrasana .

A post shared by Mallika Sherawat (@mallikasherawat) on Jan 9, 2018 at 8:30pm PST

5. Vrikshasana

@yogawestlondon Here is another entry to the #ywsummerphotocompetition ! This time it’s my (Palm) Tree Pose 🏝 or #vrikshasana ❤

A post shared by Yasmine Say (@sayfitnesspt) on Jul 15, 2017 at 10:14pm PDT

6. Pavanamuktasana

Que delícia esta postura! Quando tudo mais parecer muito, basta deitar-se e trazer os joelhos ao peito entrelaçando os dedos. Isso irá ajudá-lo a eliminar os excessos que pesam, a relaxar a mente e favorecer sua introspecção e muito mais… Se ainda não conseguir entrelaçar os dedos, use um cinto. . . #Apānasan ou #Pavanamukthasana: postura tradicional, maravilhosa por ser simples de executar e ultra eficaz. Como o nome sugere, é excelente para o bom funcionamento do #apān #vāyu, a corrente de energia vital ou energia prânica que governa a metade inferior do corpo. Está postura é importante para remover os bloqueios nos #nādis além de: ➡esticar a parte inferior das costas; ➡tonificar os músculos do abdômen; ➡auxiliar na digestão e aliviar os gases e inchaço; ➡promover um bom funcionamento dos intestinos. #yoga #asanas ##kulaacc #apanasana #pavanamuktasana #restaurativa #yogatodososdias #yogaeverydamnday #yogajundiai #yogavinhedo #yogavalinhos #equilibrioeharmonia #yogacommargarete #namaste

A post shared by Equilíbrio e Harmonia (@yogacommargarete) on Feb 10, 2018 at 5:14am PST

7. Padahastasana

We’re finally ready! Tomorrow is day 1 for #HathaHotties How many HOTTIES are joining us???!?!?!? Day 1 is #forwardfold I’m doing my #bikram inspired version for #padahastasana Check in with each of us host for all of our variations of forward fold: @yoga_supqueen @eileendelatorre @leighyogipilot @ally_trout Instruction for my version: 1. Make sure to glue your body to your legs and get your elbows as close as possible to each other behind the calf muscles.  After you can grab your heels, your next goal is to touch your face to your shins–not to lock your knees 2. Use your Breath:  Like every yoga pose, you want to maintain normal breathing in this posture.  With your inhales, pull harder on your heels.  With your exhales, roll forward weight in your heels and lift your hips up to the ceiling. 3. Use your Quadriceps muscles:  The quadriceps is the hamstrings’ antagonistic muscle.  Your hamstrings bend your knee and your quadriceps extend the knee.  If you want to “Lock your knee” (or extend it) You have to use your quadriceps.  The more you work to constantly and consistently contract your quadriceps, the more your hamstrings will be forced to slowly open up and stretch. ****Using on your strength won’t pull muscles.  Make sure to never bounce into a posture.  Then you are using strength and momentum.  This combo can pull muscles. 4. Imagine your Head Moving Down your Shins:  Once you can lock your knees, the goal then becomes to lengthen your spine.  Imagine your head sliding down towards your toes.  To do this, you will need to continue pulling with your biceps.  Then try to depress and retract your shoulder blades so you can use your back strength to open up your upper spine. . Sponsored by: @aloyoga @yogapaws @tula.blue @sahajanskincare #yoga #aloyoga #yogapose #yogachallenge

A post shared by ♡ ᶜᴼᴿᴬᴸ ˢᵁᴾᵟᵁᴱᴱᴺ ♡ (@yoga_supqueen) on Jan 19, 2018 at 5:11pm PST

8. Suryanamaskar

I rise to greet the morning, welcoming this time, in this place. I tickle the clouds with my finger tips, I am ground and one with the earth, and I look to the four corners to guide me as I embrace this new day. I am the physical manifest, I am #aether, and all in between 🕉 #suryanamaskar #suryanamaskara #easydoesit #everymorning #everyday #riseandshine #yoga #hatha #openheart #openmind #openup #lengthen #longandlean #grounding #expansion #gentlebutstrong #warriorgoddess #homepractice ##findthebalance #makethetime #movewithease #findyourflow #honoryourbody #virabhadrasana #wakeupbody #fasciatissue #stretch

A post shared by Wild Tribe (@wild_tribe_australia) on Feb 14, 2018 at 1:41pm PST

9. Shavasana

Our Favorite Part of the Art! #shavasana#relax#yoginap#forthelove#selflove#breathwork#breathless#meditation#healthy#lifestyle#yogisdoitbetter#passion#fitcation#loscabosyoga#elitefitagency

A post shared by Elite Fit Agency (@1elitefitagency) on Feb 14, 2018 at 4:24pm PST