Hello, I'm Coach Joann. Today, I'm excited to share with you some essential yoga poses and techniques that will help improve your flexibility, strength, and overall practice!
One of the most common mistakes I see in Pigeon Pose is misalignment of the hips
. It’s crucial to ensure your hips are level to avoid unnecessary strain on your lower back. The correct alignment is having the thigh and hip spiral down towards the mat, with your shoulders and hips both staying level. As shown in the image, keep your shoulders aligned, and avoid lifting the hips or allowing one side to drop. By focusing on alignment, you’ll deepen the stretch while minimizing risk of injury.
Starting your day with a quick yoga routine is the best way to set a positive tone for the day ahead. I recommend starting with poses like Downward Dog and Cat-Cow stretches, which gently wake up your spine and muscles. The Early Morning Yoga
sequence (shown in the image) is an excellent way to ease into a full practice. Focus on holding each pose for 30 seconds and repeat a few times to get the body warmed up and energized. It's all about flow and feeling the stretch!
If you're not very flexible, don’t worry—you don’t have to go all in at once! Flexibility is a process, and there are modifications you can do to make poses more accessible.
In the “Yoga for Inflexible People” image, you'll notice that for the Downward Dog, you can use a block under your feet to help lift your heels and avoid straining your hamstrings. Start small, and gradually work on lengthening your muscles over time. Remember, yoga is about progress, not perfection.
Ready to level up your practice? Yoga is all about progression, and the key is to take it step-by-step. If you're aiming for more advanced poses (such as the splits or backbends), start with preparatory poses and gradually work on your flexibility. The “Yoga Progress” image shows different stages—like using a block for support in a one-arm balance pose. These tools can be incredibly helpful in building strength and flexibility
before attempting the full pose.
Cobra Pose is an excellent posture for opening the chest and strengthening your lower back, but it’s vital to keep your core engaged to prevent overextending the spine. In the “Yoga to Be Slim Fit” sequence, Cobra is highlighted as part of a routine that targets strength and flexibility.
Ensure your elbows are slightly bent and your shoulders are pulled back, not scrunched up by your ears. Engage the core, lift the chest high, and make sure your legs remain grounded. You’ll feel the difference!
