Yoga is a popular form of exercise that has been around for centuries. It involves various physical and mental practices, including breathing techniques, meditation, and postures (known as asanas). These practices are designed to promote flexibility, strength, balance, and overall well-being.
As we look towards 2022, there are certain yoga exercises that are expected to be particularly popular. In this article, we will explore the top 15 yoga exercises for 2022.
Downward Dog
Downward Dog (also known as Adho Mukha Svanasana) is a classic yoga pose that helps to strengthen and stretch the entire body. It helps to improve flexibility in the spine, shoulders, and hamstrings, as well as strengthen the arms and legs. To perform Downward Dog, start in a tabletop position on your hands and knees. Walk your hands forward a few inches, then lift your hips and straighten your legs, pressing your heels towards the ground. Keep your arms straight and your hands pressing firmly into the ground.
Warrior I
Warrior I (also known as Virabhadrasana I) is a standing pose that helps to build strength and stability in the legs and core. It also helps to open up the chest, shoulders, and hips. To perform Warrior I, start in a standing position with your feet hip-width apart. Step your right foot forward and bend your right knee, coming into a lunge position. Raise your arms above your head and press your palms together. Hold the pose for a few breaths, then repeat on the other side.
Warrior II
Warrior II (also known as Virabhadrasana II) is similar to Warrior I, but with the arms extended out to the sides. This pose helps to build strength and stability in the legs and core, as well as improve balance and focus. To perform Warrior II, start in a standing position with your feet hip-width apart. Step your right foot forward and bend your right knee, coming into a lunge position. Raise your arms out to the sides and turn your head to look over your right hand. Hold the pose for a few breaths, then repeat on the other side.
Triangle
Triangle (also known as Trikonasana) is a standing pose that helps to stretch and strengthen the legs, hips, and spine. It also helps to improve balance and focus. To perform Triangle, start in a standing position with your feet hip-width apart. Step your right foot forward and bend your right knee, coming into a lunge position. Place your right hand on the ground next to your right foot and raise your left arm towards the ceiling. Turn your head to look up at your left hand. Hold the pose for a few breaths, then repeat on the other side.
Tree
Tree (also known as Vrikshasana) is a balancing pose that helps to improve stability and focus. It also helps to strengthen the legs and core. To perform Tree, start in a standing position with your feet hip-width apart. Shift your weight onto your right foot and lift your left foot off the ground, placing it on your inner right thigh (or on your calf or ankle if you can’t reach your inner thigh). Raise your arms above your head and press your palms together. Hold the pose for a few breaths, then repeat on the other side.
Camel
Camel (also known as Ustrasana) is a backbend pose that helps to improve flexibility in the spine and shoulders. It also helps to strengthen the core and open up the chest. To perform Camel, start in a kneeling position with your knees hip distance apart and your feet pointing backwards. Place your hands on your lower back and lift your chest towards the ceiling, arching your back. You can either keep your hands on your lower back or reach for your heels, depending on your flexibility. Hold the pose for a few breaths, then slowly release and come back to a kneeling position.
Child’s Pose
Child’s Pose (also known as Balasana) is a restorative pose that helps to stretch the back and hips and calm the mind. It is a great pose to practice when you need a break from more intense poses or when you are feeling stressed or overwhelmed. To perform Child’s Pose, start in a kneeling position with your feet hip-width apart and your hips resting on your heels. Lower your chest towards the ground and extend your arms out in front of you. Hold the pose for a few breaths, then slowly release and come back to a kneeling position.
Plank
Plank is a core-strengthening pose that involves holding the body in a straight line, supported by the hands and feet. It helps to improve upper body strength, stability, and balance. To perform Plank, start in a tabletop position on your hands and knees. Walk your hands forward a few inches, then lift your hips and straighten your legs, pressing your heels towards the ground. Keep your arms straight and your hands pressing firmly into the ground. Hold the pose for a few breaths, then slowly release and come back to a tabletop position.
Side Plank
Side Plank (also known as Vasisthasana) is similar to Plank, but with the body turned to the side. It helps to improve upper body strength, stability, and balance, as well as stretch the sides of the body. To perform Side Plank, start in a Plank position on your right hand and right foot. Lift your left foot off the ground and stack it on top of your right foot. Raise your left arm towards the ceiling and hold the pose for a few breaths. Then, slowly release and come back to a Plank position. Repeat on the other side.
Boat
Boat (also known as Navasana) is a core-strengthening pose that helps to improve balance and focus. It also helps to strengthen the abdominal muscles. To perform Boat, start in a seated position with your legs bent and your feet flat on the ground. Lift your feet off the ground and balance on your sit bones, keeping your back straight and your arms extended in front of you. Hold the pose for a few breaths, then slowly release and come back to a seated position.
Chair
Chair (also known as Utkatasana) is a standing pose that helps to improve strength and stability in the legs and core. It also helps to improve balance and focus. To perform Chair, start in a standing position with your feet hip-width apart. Bend your knees and lower your hips as if you are sitting back into a chair. Raise your arms above your head and press your palms together. Hold the pose for a few breaths, then slowly release and come back to a standing position.
Bridge
Bridge (also known as Setu Bandha Sarvangasana) is a backbend pose that helps to improve flexibility in the spine and hips. It also helps to strengthen the core and glutes. To perform Bridge, start lying on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground and press your feet and arms into the ground to lift your chest towards the ceiling. Hold the pose for a few breaths, then slowly release and come
back to a lying position.
Pigeon
Pigeon (also known as Eka Pada Rajakapotasana) is a hip-opening pose that helps to improve flexibility in the hips and lower body. It also helps to stretch the thighs and lower back. To perform Pigeon, start in a tabletop position on your hands and knees. Bring your right knee forward and place it behind your right hand, with your right foot pointing towards the left hand. Lower your hips down towards the ground and extend your left leg behind you. You can either keep your hands on the ground or lift them towards the ceiling, depending on your flexibility. Hold the pose for a few breaths, then slowly release and repeat on the other side.
Headstand
Headstand (also known as Sirsasana) is an advanced inversion pose that requires a lot of strength and balance. It helps to improve focus, balance, and blood flow to the head and upper body. To perform Headstand, start in a tabletop position on your hands and knees. Place your forearms on the ground and interlace your fingers. Place the top of your head on the ground, keeping your elbows and hands shoulder-width apart. Lift your hips and straighten your legs, pressing your feet towards the ceiling. Hold the pose for a few breaths, then slowly release and come back to a tabletop position.
Corpse
Corpse (also known as Savasana) is a relaxation pose that helps to calm the mind and relax the body. It is typically performed at the end of a yoga practice and can be a great way to reduce stress and improve overall well-being. To perform Corpse, start lying on your back with your arms by your sides and your legs extended out in front of you. Close your eyes and focus on your breath, allowing your body to fully relax and sink into the ground. Hold the pose for as long as you like, then slowly bring your attention back to the present and gently move your body.
Overall, these are some of the top yoga exercises that are expected to be popular in 2022. Whether you are a beginner or a seasoned yogi, there is a pose on this list that is suitable for all levels. Remember to listen to your body and only practice poses that feel comfortable and safe for you. With regular practice, these poses can help you improve your flexibility, strength, balance, and overall well-being.