8 Yoga Moves for a Total Body Workout

Farsai C.

One of the most renowned yoga texts, the Yoga Sutras of Patanjali defines yoga as "the cessation of the transformation of awareness", which is when the true identity of the human being is recognized. It is essentially a state of concentration where one is able to totally separate consciousness from the material world, and fully control the body and mind. Yoga can evidently be a quite useful tool in the journey to total-body health, that is, of the mind, body and spirit. This is what separates yoga from many other artforms practiced today: its ability to truly engage the entire being altogether. Below are some great moves that have been used for centuries in the art of yoga.

1. Arms-over-head mountain

This is an excellent move for starting or suspending a session, as it helps to harmonize the mind and body, steady the breath and aids posture. It stretches the abdomen, shoulders and arms whilst strengthening the thighs, knees ankles and feet. For an advanced variation, try this on tip-toes.

2. Warrior II

This move is very all-rounded, as in addition to creating a sense of groundedness, balance and concentration, it also helps to strengthen the hips, legs, glutes, abdominals and chest, shoulders and arms all at once. When held for some time, it helps develop endurance and builds stamina. Ensure that the move is repeated on both sides for an even flow.

3. Arms-over-head awkward chair

The awkward chair, which might seem just that-awkward-is in fact an excellent move to stretch those seldom flexed areas in the upper and middle back. It also strengthens the shoulders, legs and feet whilst stimulating organs in the midsection like the diaphragm and heart. Like a chair, it also aids in grounding the mind by "seating" it in one place along with the body.

4. Side plank

This is a move well-known for strengthening the core, along with the arms, wrists, shoulders and legs. It also improves balance, coordination and concentration. It can be a tough move for some, but using a wrist guard can help take some strain off the wrists. If this still is too difficult, you can try supporting yourself on the forearm instead.

5. Downward dog with extended legs

This calming pose targets the shoulders, chest and hamstrings, while extending the legs, one at a time, adds the benefit of targeting the glutes as well. As a downward-facing pose, it promotes circulation and respiration, and can help with anxiety and depression while being energizing as well.

6. Boat pose

Another slightly challenging pose, the boat is excellent for practicing balance and coordination. It is great for the core muscles whilst stretching the spine and legs, and also strengthens the hip flexors. As you stretch, the abdominal organs are also stimulated.

7. Bridge pose

The bridge is a really excellent move for the spine, and also helps to open the chest and hip flexors. Furthermore, it also strengthens the pelvic floor and is said to improve libido. It is a calming posture that can relieve stress, fatigue, headaches and high blood pressure.

8. Corpse pose

This neutral position emphasizes total relaxation, and is a great way to end a session. Lie relaxed with steady breath and clear mind. It is a stress-relieving, revitalizing pose which aids in body awareness and interoception, providing insight on autonomic bodily functions like respiration and digestion. It is considered a vital part of any yoga session.

Yoga on the whole has historically been known for its numerous health benefits, including mental and spiritual health. The 8 mentioned today are just a few of many that exist, and can be combined in many different ways to provide a consistently effective yet dynamic exercise routine. Have you tried any of these? What did you think? Leave a comment below!

Stay peaceful,

Lexxie