Child’s Pose
Also known as Balasana, Child’s Pose is kneeling on the floor with your palms stretched out, faced down on the ground, and your forehead touching the ground. Variations on the pose can include grounding your elbows out in front of you and placing your hands behind your neck (this gives you a shoulder stretch). In this pose, you are stretching your back, chest, neck, and spine. This pose also promotes steady breathing, better circulation, and better digestion. On top of all of that, because the pose is based on giving in to gravity pulling you down, it is a great stress reliever. If you’re very stressed out at the end of the day, try doing some Child’s pose.
Tree Pose
Tree Pose, also known as Vrsksana, is formed by putting one foot on your upper thigh and resting it there (you can start out with your foot lower down your leg if you like). Bring your hands together at your heart’s center and then, balanced, lift up your hands so they are over your head, then release your hands to create the branches of your tree. This pose develops your balance and centeredness as well as the flexibility of your hips. This pose gives you poise that you can take with you in your everyday life.
Chaturanga
Chaturanga, also known as four-limbed staff pose, is formed by starting in a plank position with your palms on the ground, and then squeezing your elbows to your sides and lowering the upper half of your body down almost to the ground. Stop lowering and hold the pose right before your nose touches the floor. Release the pose after a few moments of breathing. This pose is a great developer of upper body strength, which is particularly important because most women, especially most college age women, do not lift weights. In addition, Chaturanga strengthens your abs and your wrists. Add a few Chaturangas to your typical sit-up routine.
Check out the yoga classes at UMass to try out some of your favorite poses!