Yoga Poses

By By: Sarah Katsaras, Physical Therapist

JOI Yoga Poses

Adapt for weakness or stiffness; no equipment necessary and can be done anywhere

Downward Facing Dog

Placement: Inverted V with hands shoulder-width and feet hip-width apart on the floor
Muscles Stretched: Hamstrings, calves, shoulder muscles, and spine muscles
Muscles Strengthened: Shoulder, core, and leg muscles
Adaptations: Alternate flexing of each knee or use a chair for support

Yoga | Downward Facing Dog

JOI Therapist Showing Yoga Pose

Plank

Placement: Push up position with hands shoulder-width apart and feet hip-width apart
Muscles Strengthened: Arm, chest, and core muscles
Adaptations: Go down to knees instead of remaining on toes, or perform against a wall or from a countertop
Progression: Lift one leg to float off the ground

Yoga | Plank

JOI Therapist Showing a Plank

Bridge

Placement: Lie on your back with knees bent and palms and feet flat on the floor, then lift your hips while pressing down into the floor with your palms
Muscles Stretched: Hip flexors, quadriceps, pectorals, and neck muscles
Muscles Strengthened: Glutes, leg muscles, and core muscles
Adaptations: Place pillow under hips or vary the level of hip lift
Progression: Repetitions, single leg lifts, or position arms overhead

Yoga | Bridge

JOI Therapist Showing a Bridge

Cat/Cow

Placement: Kneel on all fours and alternate arching and curving your back
Muscles Stretched: Spine muscles
Muscles Strengthened: Shoulder, core, and hip muscles
Adaptations: Begin with neutral neck or make fists to protect wrists
Progression: Arm and leg lifts

Yoga | Cat or Cow

JOI Therapist Showing a Yoga Pose

Yoga | Cat or Cow

JOI Therapist Showing a Cat Yoga Pose

 

Chair

Placement: Partial squat position with arms straight forward
Muscles Stretched: Calves
Muscles Strengthened: Calves, quadriceps, hamstrings, and glutes
Adaptations: Change depth of squat or width of feet placement, or use a wall as support

Yoga | Chair

JOI Therapist Showing a Yoga Chair Pose

Warrior I

Placement: Stand in forward lunge with arms straight overhead
Muscles Stretched: Hip muscles and leg muscles
Muscles Strengthened: Leg, core, and shoulder muscles
Adaptations: Adapt the width of the lunge and/or depth of knee bend, or use a wall for support

Yoga | Warrior 1

JOI Therapist Showing a Warrior 1 Pose

Warrior II

Placement: Lateral lunge with arms straight out to the sides
Muscles Stretched: Hip muscles and leg muscles
Muscles Strengthened: Leg, core, and shoulder muscles
Adaptations: Adapt the width of the lunge and/or depth of knee bend, or use a wall for support

Yoga | Warrior 2

JOI Therapist Showing a Warrior 2 Pose

Warrior III

Placement: Balance on one foot with the other straight behind, hinge forward at hips and stretch arms out in front
Muscles Stretched: Hip muscles and leg muscles
Muscles Strengthened: Leg muscles, core muscles, and shoulder muscles
Adaptations: Use a wall for support

Yoga | Warrior 3

JOI Therapist showing a Warrior 3 Pose

Boat

Placement: Balance on tailbone with trunk and legs lifted (knees straight) to form a V-shape and extend arms straight forward
Muscles Stretched: Hamstrings
Muscles Strengthened: Core and hip muscles
Adaptations: bend knees, grasp ankles, separate legs, or support legs on a chair

Yoga | Boat

JOI Therapist Showing a Yoga Boat Pose

Make an appointment with a Physical Therapist at JOI here or for more information on yoga poses in 6 month of pregnancy, click here:

 

Where is Telemedicine frequently used?

All JOI Physicians, Physical Therapists and Occupational Therapists now offer Telemedicine services for virtual visits from the convenience of your home. If you feel that it is best to stay in your own home during this time, we can still provide orthopaedic Telehealth services for you. Through the download of the free Zoom app on the your phone, tablet or laptop. Our physicians and Telehealth for Physical Therapy can evaluate you and provide the care you need.

JOI Fracture and Injury Care

JOI Physicians are currently offering ASAP Fracture care. Make an appointment by calling (904)JOI-2000. This is a new option for patients who would like to avoid the emergency room if they have suffered a fracture or soft tissue injury. To learn more about this service, read this article about fracture and injury care.

 

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