Supine yoga poses (poses where the belly faces upwards) can be used to strengthen the back of the body and the front.
Some supine poses can be done using a wall, very handy if you are tired or are flexibility impaired.
They can also be done without a wall.
A very simple supine exercise with feet against the wall is to press your heels against the wall. This can progress to bending your knees and then using your feet to lift your hips.
A pair of poses you can do while supine is side splits followed by bound angle.
For bridge pose focus on using your legs to push your pelvis upwards. Bend your lumbar spine and thoracic spine backwards. As you do so you can shuffle your shoulders closer to your feet. You can also focus on opening your chest. As you open your chest press your shoulders down into the floor.
For this set of exercises lift your hips and then press up on to the crown of your head. Press down with your hands, slowly lift your head an inch off of the floor. Lower, then relax. Repeat three or more times then rest. Repeat one or two times after resting.
For happy baby grab one foot and pull the knee to the floor beside your ribcage. Start with other knee bent and then after pulling knee down reach the other leg forwards and work at touching the heel to the floor.
These can be used as a preparation for both plow pose and shoulder stand. Laying on your back with legs up (and hands forwards) reach your legs back and lift your hips. Use your hands to help initially. Lower and repeat. Then try it with your hands reaching back (not shown.) Work at a slow and controlled lifting and lowering action.
Lying supine with legs (and arms) reaching up, reach legs and arms forwards (hold on to your thighs if you need to) and sit up, balancing on your butt without touching feet to the floor. Slowly lay back down, lifting legs and arms and resting head on the floor. Then repeat three or more times. If you have to use your hands to help, work at gradually relaxing your arms to the point that you can do this action without using them to help.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
Some hip flexor strengthening exercises.
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.