admin There are “go-to” poses that we love to practice (I love you, Utthita Hasta Padangusthasana!) and find their way into our practice frequently, and others that fall by the wayside.
It could be because they are difficult to integrate into a sequence or feel too “simple.” They may also not be as intense as we would like, or perhaps we don’t fully understand the benefits.
These ten underrated poses can be incorporated into your practice more often.
Toe Squat
The Toe Squat is a popular Yin Yoga position that strengthens ankles and stretches toes. This pose is said to stimulate lower body meridians in the feet.
This pose is not as simple as it appears. It can be intense and uncomfortable after a short time. We should focus on our breath and let go of any discomfort.
Paschimottanasana (Seated Forward Bend Pose)
It is believed that forward bends can help to calm the nervous and mental system, reduce fatigue, and relieve anxiety. This is a great exercise to lengthen your spine and legs.
Paschimottanasana is more difficult to compensate for than a standing forward bent like Uttanasana. This can lead to greater intensity in the calves and hamstrings. Focus on lengthening your spine instead of turning your back and trying to reach your shins.
Viparita Karani (Legs-up-the-Wall Pose)
Viparita Karani, often referred to as a “beginner’s inversion,” is practiced right before Savasana. But it has so many benefits when performed as a stand-alone pose. It boosts energy, improves blood circulation, relieves headaches, and refreshes legs and feet.
This pose helps us to learn that we can take action even when we are not doing anything because the heart and the body work hard to circulate oxygen and blood from head to toe.
Dandasana (Staff Pose)
Dandasana, often overlooked in favor of Paschimottanasana or January Sirsasana, is an important pose.
It may seem easy, but the pose is a great way to build up your back, chest, and shoulders. Dandasana prepares and stabilizes the body to move into deeper poses. It also provides an opportunity to engage the Bandhas.
Padmasana (Lotus Pose)
Padmasana is a mild hip opener that requires intense stretching of your knees and ankles. It can be a very uncomfortable pose for some people, but it can also help to deepen meditation. Half lotus can be practiced on either side if full lotus cannot be done.
Uttana Shishosana (Extended Puppy Pose)
Uttana Shishosana combines Downward Facing Dog with Child’s Pose. It is commonly practiced in prenatal yoga if a practitioner experiences nausea or vertigo.
This pose can be easily modified to increase the opening of the chest and shoulders. It also provides the benefits associated with a slight back bend.
Adho Mukha Mandukasana (Downward Facing Frog Pose)
The Downward-Facing Frog Pose can be a simple asana to help relieve tension in the hips and groin. It also helps with the inner thighs, lower back, and inner thighs. This pose is often skipped during more active sequences because it requires some fidgeting and moving to get into. However, if held for long periods, the benefits can be intense.
Also, it can cause fits of laughter when used in a class setting.
Salamba Bhujangasana (Sphinx Pose)
Sphinx Pose can be offered to beginners as an alternative if they find Bhujangasana and Cobra pose too uncomfortable. However, it is equally effective as a stand-alone pose for strengthening your spine.
Sphinx allows you to lift your upper body and open the chest instead of collapsing the neck and shoulders. This pose is also a good preparation for deeper backbends.
Purvottanasana (Upward Plank Pose)
Imagine what happens when the plank is turned upside down. This pose opens the chest, front body, and legs.
On a nonphysical level, Purvottanasana opens the heart and allows practitioners to let their inner lights shine. It can be very refreshing for the mind and body.
Malasana (Garland Pose)
The dreaded Squat! It can be easy for people with long hamstrings or open hips. However, it can feel intense for those who spend most of their day in a chair.
Malasana helps us improve our posture, avoid joint and spinal problems in the future, and prevent them.
It is also a very grounding, calming, and stabilizing pose. Use a blanket or a rolled-up block under the heels to modify the pose.
What other yoga poses that you feel we should be practicing more often are not well-known?
