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These sequences are designed for specific applications, using combinations of yoga postures for their effects on the physical, mental, emotional and energetic bodies. Child's Pose is a natural stress-relieving posture that also gently stretches your hips, thighs, and ankles, which is why it's often the position you're told to fall into when you need a break during a tough yoga class. Revolved Side Angle pose is an advanced hip opener that improves spinal mobility and stretches the calves and hamstrings. Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders. Plank strengthens the abs, obliques, lower back and shoulders and is key for alleviating lower back pain and improving posture. "Flex your foot to protect your knee," is a cue that many practitioners are familiar with, but dorsiflexion (the anatomical term for what most of us tend to think of as "a flexed foot") isn’t always the key to happy knees-it really depends on the pose, or, more specifically, where the shin is in the pose. The main variations of Pigeon Pose include Classic Pigeon Pose, Resting Pigeon Pose, and King Pigeon Pose.

3. Extend your left leg straight out behind you, with the top of the left knee, thigh, and ankle resting on the floor. The pigeon pose works the muscles of the groin, back, thigh, and piriformis. Getting older can certainly come with its fair share of aches and (back) pains, but yoga can strengthen the muscles that support your back. According to Biegun, the One-legged Wind Releasing pose is a good, gentle stretch for the mid- to low back and hips because it stretches all of the muscles in those areas, which helps resolve low back pain. For aches in the fingers and wrists, try some yoga finger stretches or wrist stretches. Ragdoll releases tension at the lower back and stretches the calves and hamstrings. It can also alleviate the chronic shoulder tension that often results from prolonged sitting, promoting better posture and increased range of motion. Since the pigeon pose targets the hip flexors, glutes, and piriformis muscles, it helps improve the range of motion in the hips. As you practice yoga, you'll also discover an improvement in your joints' range of motion over time.

As you exhale, bend forward, rounding your shoulders and bending your back forward one vertebra at a time. Keep your palms flat, your fingers spread apart and your shoulders broad. Place your hands on the floor next to your hips, fingers pointing toward your toes. 5. Place your hands under the shoulders, or move into another arm variation. At this point, you’re already arm balancing, so the final icing on the cake is to extend your floating leg out long behind you. Straighten your left leg along the floor, keeping your foot flexed. Breathing in, press the palms onto the floor, extend your spine, open the shoulders and chest, and lift the sternum up. It also makes it more accessible for those with tight shoulders and less flexibility. It’s great for stretching the backs of the legs and strengthening the wrists, shoulders and glutes. Other great poses to deal with menopause include Legs-up-the-wall and Extended Triangle pose.

Regularly practicing Pigeon Pose provides many benefits. Yoga books and DVDs are other tools that can help you reap the benefits of yoga. As I am knee deep in my yoga training, I find myself reflecting often on yoga and mostly how it intertwines with life off my mat. Krucoff, Carol. "How to Find a Good Yoga Instructor." AARP Bulletin. It's well known that cardiovascular exercise helps your heart, but yoga can improve your heart's functions as well. Above all, yoga is a form of exercise that can help seniors feel younger. Along with improving your heart, yoga can also lower your blood pressure. Other positions that may help you lower your blood pressure include the Big Toe pose, Bridge pose and Downward-facing Dog. As you do this pose, your chest should make contact with your thighs, with your forehead near your knees. For those finding Kapotasana challenging, using props like blankets or blocks under the buttocks can provide support and make the pose more accessible. Place two yoga blocks under your forearms with your elbows shoulder-width apart to deepen the stretch. Come in from hands and knees: Start on all fours (I really like to place blocks under my hands here, which makes it a little easier to bring the knee forward).

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