Tag Page YogaPose

#YogaPose
Victor Moore

Best Yoga Warm-Up Pose—Which One’s Your Favorite?

Cat Pose — Marjaryasana (mahr-jahr-ee-AHS-uh-nuh) — is usually paired with Cow Pose — Bitilasana (bee-tee-LAHS-uh-nuh) for a gentle warm-up flow. Together, they stretch the body and prep you for everything else. Cat-Cow is a smooth back-and-forth that heats the body and wakes up the spine. It lengthens the back body and neck, lightly fires up the abs, and cracks open the chest so your breath gets slow and deep. The rocking motion also gives the kidneys and adrenals a little massage. Sync it with your breath to melt stress and settle the mind. Flowing through these two shapes builds full-body awareness and balance, keeps the spine happy, and—done regularly—helps keep back pain away. 👀 HOW TO 1. Start on hands and knees: wrists under shoulders, knees under hips, fingers forward. Knees and shins hip-width apart. Gaze softly down, neck neutral. 2. Cow: inhale, drop the belly toward the mat. Lift chin and chest, eyes toward the ceiling. 3. Broaden shoulder blades, shoulders away from ears. 4. Cat: exhale, draw belly to spine, round the back toward the ceiling—like a cat stretching. 5. Let the crown of the head release toward the floor; keep chin off chest. 6. Inhale back to Cow, exhale to Cat. 7. Repeat 5–20 times, then sit back on your heels, torso tall, and chill. #YogaTips #YogaPose #WarmupRoutine

Best Yoga Warm-Up Pose—Which One’s Your Favorite?
Brittany Cooper

Quick Guide to the Poses in Your File Pt. 2

9. Pigeon Pose – Hip opener that quietly melts stress. Tip: Place a block under the front hip if the knee protests. 10. Fish Pose – Gentle heart opener; counteracts hunching over phones. Tip: Use a rolled blanket lengthwise under the spine for a supported version. 11. Plow Pose – Inversion that stretches the back line. Tip: Keep weight on the shoulders, not the neck; clasp hands behind back for stability. 12. Bow Pose – Back strengthener and chest opener. Tip: Kick the feet into the hands, not the other way around, to lift the chest. 13. Camel Pose – Front-body stretch and energy booster. Tip: Press the hips forward rather than letting them drift back. 14. Legs-Up-the-Wall – The Netflix pose. Drains legs, calms the nervous system. Tip: Slide a pillow under the hips to tilt the pelvis slightly. 15. Spinal Twist – Desk-day detox. Tip: Twist from the ribcage, not just the neck; keep both sit bones grounded. 16. Bridge Pose – Glute builder and gentle backbend. Tip: Interlace fingers under the body to roll the shoulders under and open the chest. 17. Seated Forward Fold – Slow hamstring stretch. Tip: Sit on a folded blanket to tilt the pelvis forward; reach heart, not nose, toward the shins. Universal Advice Warm up with Cat/Cow or Child’s Pose before deeper shapes. Breathe: if you’re holding your breath, you’re probably forcing it. Props aren’t cheating—they’re leveling up. Blocks, straps, and pillows make poses accessible and safe. #YogaTips #YogaPose

Quick Guide to the Poses in Your File Pt. 2
Brittany Cooper

Quick Guide to the Poses in Your File Pt. 1

1. Child’s Pose – Reset button. Knees wide, big toes touch, melt chest toward mat. Great for low-back relief after long sitting. Tip: If hips don’t reach heels, slide a pillow under your torso. 2. Cat/Cow – Spine wake-up call. Alternate arching and rounding the back with each breath. Tip: Move slowly; imagine drawing circles through the shoulder blades. 3. Cobra – Gentle backbend to open the chest and strengthen the low back. Tip: Press the tops of the feet down instead of hands, so the lift comes from the back muscles, not arm strength. 4. Downward Dog – Full-body stretch and mild inversion. Tip: Pedal the feet first; when heels feel stuck, bend knees to lengthen the spine. 5. Three-Legged Dog – Adds hip mobility and fires up the glutes. Tip: Square the hips before stacking the lifted leg. 6. Crescent Lunge – Hip-flexor hero; also sneaks in core work. Tip: Tuck the tailbone slightly to avoid dumping into the lower back. 7. Pyramid Pose – Hamstring deep dive. Tip: Micro-bend the front knee to protect that tendon behind it. 8. Forward Fold – Quick decompression for the spine. Tip: Grab opposite elbows and sway left/right to loosen the low back. #YogaTips #YogaPose

Quick Guide to the Poses in Your File Pt. 1
You've reached the end!