how to do common yoga poses


For the uninitiated, yoga may seem simple. The downward dog and child pose appears to be a complete failure, compared to the 5k run or heavy lifting. But yoga is all about precision and many of us are too accustomed to going through the most common poses without paying attention to the key points.

Yoga has grown in popularity dramatically over the past 18 months. Between 2019 and 2021, UK Google searches for “beginner yoga at home”, for example, increased by 229%. After a few years, we might not be new to yoga, but we could always turn to experts to take our practice to the next level. That’s where Ambassadors Lululemon, Katarina Rayburn and Darvina Plante come in. They reviewed the 10 most common yoga poses, using Instagram data from last year, to offer their expert advice.

While yoga can be done anywhere, anytime, certain poses are more appropriate in the morning or evening. When we go upside down, for example, we are supposed to rejuvenate body and mind with fresh blood – something that can make us feel refreshed and energized during the day, but can make you feel too “buzzing” before you go to bed.

With that in mind, here are the 10 most common yoga poses as of 2021, when it’s best to do them, and how to maximize their benefits.

1. The pear tree

Number of online publications: 2,053,674

Difficulty: Advanced

When to do it: if you’re feeling stressed or overwhelmed, inversions like this can make us feel calmer and more grounded (apparently). You can do this at any time of the day, but if you have a handstand in your practice, you can save it as a meeting reset after Zoom.

If you are new to the pear tree, you had better start on a wall and progress, over a series of months, to a standalone version.
If you are new to the pear tree, you had better start on a wall and progress, over a series of months, to a standalone version.

Common mistakes: Lululemon ambassadors say that a common beginner mistake is to try and jump straight into a pear tree. It’s pretty tricky and if you’re having a hard time they say one of the reasons could be “you’re not engaging your shoulders or your elbows are too far apart”.

To start, use a wall as a support and take it slowly.

2. Installation of the wheel

Number of online publications: 697,542

Difficulty: Advanced

When to do it: in the morning. “Because it’s energizing and uplifting, it’s good to work out when you have low energy or need to wake up in the morning,” Rayburn and Plante say. They do warn, however, that you must first be properly warmed up.

Beginner’s tip: they recommend checking to see if your hands and feet are too close together. If you have trouble getting on the wheel, try entering the bridge (lifting your glutes off the ground but with your shoulders and arms still on the ground. Having blocks under your hands or feet can help you get on. in the bridge.You want to make sure that your hamstrings and glutes are also fully engaged.

3. Tree pose

Number of online publications: 649 782

Difficulty: beginner

When to do it: in the morning before work

Common mistake: to put the foot on the knee, which is dangerous. Tree is a balancing pose that allows you to stand on one leg with the other leg bent. Place your foot under or above the kneecap but not to this. Find a place in front of you to focus on to keep your balance.

Beginners do not need to move on to the full camel pose right away - it is best to lean back only slightly and work until full expression from hands to heels.
Beginners do not need to move on to the full camel pose right away – it is best to lean back only slightly and work until full expression from hands to heels.

4. Camel pose

Number of online publications: 559,831

Difficulty: intermediate

When to do it: early in the morning, after a warm-up.

Common mistake: it’s easy to lean back and collapse in the lower back, and that’s how injuries happen. You want to slowly step back and only lean into the pose when you’re fully warmed up. The glutes are essential for protecting the back and stabilizing the body, so be sure to keep them engaged. If you’re not used to back bends, start slowly and pull back the movement – bend your hips slightly with your hands on your hips to start and over a series of months, work to be in the full pose with your hands on your heels.

5. The crow pose

Number of online publications: 549,779

Difficulty: intermediate

When to do it: at any time of the day.

Common mistake: people tend to collapse like a crow when the movement of the key moves away from the ground with your hands. To make it easier for you, try the plank which will help you strengthen your shoulders and wrists.

6. Crane posture

Number of online publications: 508,638

Difficulty: Advanced

When to do it: any time of the day

Common mistake: If this move makes you shiver with memories of past failed attempts, then you are not alone. The crane is cunning but there are a few tips to finally get there. Make sure your hands aren’t too far apart and your knees are high enough. Fully engage your core and shoulders. You should probably have a few years of yoga under your belt before you start.

7. King pigeon

Number of online publications: 433,329

Difficulty: intermediate

When to do it: right before bed so you can stretch your legs after a long day.

Common mistake: “People collapse on one side and don’t use prop support when they need it,” the couple explains. They warn that if you give up the block, you risk the dissolution of your form.

The lotus pose looks really simple ... and it is, provided your hips can pivot that far.
The lotus pose looks really simple … and it is, provided your hips can pivot that far.

8. Lotus pose

Number of online publications: 355,721

Difficulty: Advanced

When to do it: at the end of a workout or workout.

Beginner’s tip: it looks very simple but if you have tight hips you are going to find it difficult. In fact, Lululemon experts say they recommend practicing yoga for a few years before trying the lotus, to avoid discomfort in the knee or too much discomfort in the hips. Be prepared to change it by putting the feet further towards the knees or lifting one foot at a time.

9. Side plank

Number of online publications: 289,010

Difficulty: intermediate

When to do it: at any time of the day.

Common mistake: it’s the same movement that many of us know (and perhaps dread) in strength training. One of the biggest challenges tends to be keeping that lower hip lifted rather than slumped in, so you really need to focus on lifting and pushing that side of the body up to the sky. If there is too much, stand on your forearm rather than your hand, or separate the feet to feel more stable on two feet rather than one.

10. Bow posture

Number of online publications: 286,299

Difficulty: intermediate

When to do it: in the morning.

Common mistake: “People tend to bend their elbows when they should be thinking about straightening the arms and activating the legs,” say the experts.