THE YOGA PROJECT - 1. Top 5 Yoga Poses

Yoga is a powerful practice that combines physical postures, breathing exercises, and meditation to promote overall health and well-being. Among the multitude of yoga poses, I have five favourites that stand out for their benefits in strengthening the body, enhancing flexibility, and providing relaxation. These poses are Salabhasana (Locust Pose), Virabhadrasana II (Warrior II Pose), Balasana (Child's Pose), Marichyasana C (Marichi's Pose C), and Vrksasana (Tree Pose). Here’s a closer look at each of these essential asanas, including the muscles they target.

Salabhasana

Salabhasana is a foundational backbend that strengthens the back muscles, improves posture, and increases flexibility in the spine. It also tones the buttocks and the back of the arms and legs.

Muscles Targeted:

Erector spinae (back extensors)
Gluteus maximus
Hamstrings
Trapezius and rhomboids (upper back)
Deltoids (shoulders)
Triceps

Lie face down on your mat with your arms alongside your body, palms facing up.

On an inhale, lift your head, chest, arms, and legs off the floor.

Keep your neck in line with your spine, gaze forward or slightly upward.

Hold the pose for several breaths, then release back to the starting position on an exhale.

Virabhadrasana II

Virabhadrasana II is excellent for building strength and stamina in the legs, hips, and shoulders. It also opens the chest and hips, improving overall flexibility.

Muscles Targeted:

Quadriceps
Hamstrings
Gluteus medius and minimus
Adductors (inner thighs)
Deltoids (shoulders)
Latissimus dorsi (back)
Core muscles

How to Perform:

Stand with your feet wide apart, about 3-4 feet.

Turn your right foot out 90 degrees and your left foot slightly in.

Bend your right knee so it is directly over your right ankle.

Extend your arms out to the sides at shoulder height, palms facing down.

Gaze over your right hand and hold for several breaths before switching sides.

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