You can do yoga anywhere at any time!
Pincha Mayurasana (Forearm Stand)
A forearm stand is the perfect inversion for beginners to start practicing. Forearm Stand insures you can do a headstand safely (you’ve developed the upper body strength needed), gives you confidence, strengthens your core and upper body, and teaches you how to find your center once you’re upside down. Benefits: It strengthens the shoulders, arms, core, back, and stretches the chest and shoulders. Also, it energizes and vitalizes the body and improves overall circulation.
Gomukhasana Variation (Shoelace Pose)
Shoelace Pose is a Yin Yoga pose. It is a deep binding hold, and part of its appeal is in how much progress you can see in your hips, spine, and shoulders if you practice it regularly. For a more Yang, engaged fold, keep your arms back behind your ears for a strong hold. To keep the posture more relaxed, use a Yin forward fold, curving your spine over your legs.
Benefits: It externally rotates the hips, stretches the inner thighs and groin, and if you’re folding forward, decompresses the lower spine. Shoelace is a deep hip opener pose.
Urdhva Dhanurasana (Upward Bow)
Upward Bow Pose is an advanced yoga pose that stretches and opens the entire body. It is sometimes considered the “peak” back bend, so it is often practiced toward the end of class when the body is warm and open.
Benefits: It stretches the spine, shoulders, chest, upper back and thighs. It also strengthens the arms, wrists, spine, legs, and abdomen.
Photos by: Alissa Laurie / Pictured: Meghan Kramer