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:


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