This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.
Downward-facing dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.
Do it: To help relieve back pain.
A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs. Avoid plank pose if you suffer from carpal tunnel syndrome. It can be hard on your wrists. You might also skip it or modify if you have low back pain. As you do a plank, imagine the back of your neck and spine lengthening.
This push-up variation follows plank pose in a common yoga sequence known as the sun salutation. It is a good pose to learn if you want to eventually work on more advanced poses, such as arm balances or inversions. Press your palms evenly into the floor and lift your shoulders away from the floor.
Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine. Focus on your breath in and out as you hold this pose. Place one of your hands on a wall for support.
Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine. Focus on your breath in and out as you hold this pose. Place one of your hands on a wall for support.