Here are 10 yoga forms to increase stamina:
- Sun Salutation (Surya Namaskar): This is a great way to warm up your body and prepare for other yoga poses. To do Sun Salutation, start in Mountain Pose (Talasana). Inhale and raise your arms overhead, reaching for the sky. Exhale and fold forward, bringing your hands to the floor in front of your feet. Inhale and step back with your right leg, coming into Warrior Pose (Virabhadrasana I). Exhale and step back to Mountain Pose. Repeat on the left side. Continue alternating sides, ending in Mountain Pose.
- Downward-Facing Dog (Adho Mukha Svanasana): This pose strengthens the back and arms. To do Downward-Facing Dog, start in Tabletop Pose (Chaturanga Dandasana). Push your hips up towards the ceiling and straighten your legs. Keep your back straight and your core engaged. Hold for a few seconds, then slowly lower back down to Tabletop Pose.
- Plank Pose (Chaturanga Dandasana): This pose strengthens the arms, core, and back. To do Plank Pose, start in a push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Keep your core engaged and your back straight. Hold for a few seconds, then lower down to your knees.
- Warrior Pose (Virabhadrasana I): This pose strengthens the legs, arms, and core. To do Warrior Pose, start in Mountain Pose. Step forward with your right leg, keeping your left leg straight. Turn your right foot 90 degrees and bend your right knee until your thigh is parallel to the floor. Keep your back straight and your core engaged. Hold for a few seconds, then repeat on the left side.
- Triangle Pose (Trikonasana): This pose stretches the sides of the body and strengthens the legs and core. To do Triangle Pose, start in Mountain Pose. Step to the right side with your right foot, about 4 feet apart from your left foot. Turn your right foot 90 degrees and your left foot slightly inward. Bend your right knee until your thigh is parallel to the floor. Reach your right arm up overhead and your left arm down towards the floor, parallel to your right leg. Hold for a few seconds, then repeat on the left side.
- Warrior Pose II (Virabhadrasana II): This pose strengthens the legs, arms, and core. To do Warrior Pose II, start in Mountain Pose. Step forward with your right leg, keeping your left leg straight. Turn your right foot 45 degrees and bend your right knee until your thigh is parallel to the floor. Extend your arms out to the sides, parallel to the floor. Keep your back straight and your core engaged. Hold for a few seconds, then repeat on the left side.
- Half Moon Pose (Ardha Chandrasana): This pose stretches the sides of the body and strengthens the legs and core. To do Half Moon Pose, start in Mountain Pose. Step to the right side with your right foot, about 4 feet apart from your left foot. Turn your right foot 90 degrees and your left foot slightly inward. Bend your right knee until your thigh is parallel to the floor. Extend your left arm up overhead and your right arm down towards the floor, parallel to your right leg. Keep your back straight and your core engaged. Hold for a few seconds, then repeat on the left side.
- Bridge Pose (Setu Bandha Sarvangasana): This pose strengthens the back and core. To do Bridge Pose, lie on your back with your knees bent and your feet flat on the floor. Place your arms by your sides, palms down. Inhale and raise your hips up off the floor, keeping your back straight. Hold for a few seconds, then exhale and lower your hips back down.
- Corpse Pose (Shavasana): This pose is a great way to relax and de-stress. To do Corpse Pose, lie on your back with your legs extended and your arms at your sides.
