Yoga for Every Ailment — 20 Poses for Health and Happiness

Bridge Pose Benefits

Many yoga poses stimulate the thyroid by compressing the neck, which encourages healthy circulation to the gland. The first posture on our list, bridge pose, does just that. Bridge pose stretches the muscles along the neck, chest, spine, and hips while strengthening the back, glutes, and hamstrings. It is also said to increase circulation, balance hormones, and relieve symptoms of stress and depression.

To perform:

1. Lying flat on the bed with your arms alongside you, bend your knees and place the feet flat on the bed, as close to your bottom as possible. Make sure that your feet are hip width distance apart.
2. Pressing firmly into the feet, inhale as you lift your hips toward the ceiling as high as you can. You will start to feel your neck compressing.
3. Press into the arms and shoulders to lift your chest higher. If you’re comfortable, you can even interlace your fingers underneath your hips for an added chest-opening stretch. 
4. Hold the posture for four to five full, deep breaths. 

Note: For a more restorative bridge pose, stack a few pillows or use a yoga block (like this one from Gaiam ($9.99, Amazon) underneath your sacrum to keep the hips lifted. 

Shoulder Stand Benefits

Inversion poses are ones where the heart is below the head, offering us a new perspective for growth and change. Shoulder stand benefits the heart, stimulates the thyroid, improves digestion, opens up the shoulders and neck, and strengthens your legs, glutes, and abs. This posture also decreases swelling in the legs and increases blood flow to the upper body and brain, so it's a perfect move to help you wake up and start your day. For this pose, you can place a pillow or folded blanket underneath your neck and shoulder blades for additional support. Your head should be resting on the bed or floor.

To perform:

1. Lying flat on the bed, lay your arms alongside your torso, then bend your knees in, keeping your feet on the bed and bringing the heels close to your bottom, as you did in bridge pose.
2. On an exhale, press your arms firmly into the bed and draw your knees toward your torso. Then, using your abdominal strength, lift your hips so your knees are coming towards your face.
3. On an inhalation, bring your palms to your lower back with your fingertips facing upward toward the ceiling, keeping your elbows grounded on the bed and as close to the body as possible (shoulder-width apart). Do not let your elbows flare out to the sides! 
4. Using your hands for support, continue to push/lift your hips up toward the ceiling with the knees bent.  
5. Begin to straighten the legs upward. Use your hands to push your torso even higher. Push through the balls of your feet so that you're engaging actively through the legs. 
6. Gaze up at your feet and keep your head and neck in a neutral position (in line with your spine) and do not turn your head while in this posture. Press the shoulder blades down into the bed and draw them away from the ears. You should feel gentle compression in the neck. 
7. Stay in this pose for five to 10 breaths.

Note: Eventually, your shoulders, hips, and feet will all be in one line in shoulder stand, but remember: Wherever you are today is OK! You will still get the benefits of the pose, even if you can't get your legs to extend completely straight.

Plow Pose Benefits

Plow Pose sends calm through the sympathetic nervous system. It is said to improve memory and concentration, encouraging blood flow through the spine to rejuvenate the entire body. Plow pose is beneficial for headaches, insomnia, and anxiety. It stretches the spine, back of the neck, and hamstrings, and helps to relieve shoulder tension. 

To perform:

1. From bridge pose, place your hands on your lower back and your elbows on the ground, squeezing your elbows in for support. On an inhale, use your hands and your core strength to lift your legs up toward the ceiling. Stretch the toes up, fully extending the legs.
2. On an exhale, bring your toes down behind you, staying in the pose wherever you start to feel resistance. Press the back of the head down into your mat to keep your neck long. Don’t worry if your legs bend a bit.  
3. Eventually, your toes will land behind your head. If this feels comfortable, clasp the hands behind your back, and push your knuckles forward to come more onto the shoulders and get a nice stretch in the neck and shoulder area, just as we did in bridge pose.
4. Stay where you are comfortable for five to 10 deep breaths.

Fish Pose Benefits

Fish Pose stretches the entire front of the body, specifically the throat, chest, abs, hips, and the intercostal muscles between the ribs. It's strengthening for the upper back muscles and the back of the neck, which helps to improve posture and circulation. Fish pose is said to be especially beneficial for the thyroid and metabolism.

To perform:

1. From plow pose, gently lower your legs down in front of you and tuck your hands underneath your bottom, with your palms pressing down into the bed and your fingertips facing your toes. Keep the elbows glued in to your sides!
2. Lift your chest up and arch the middle of your back up toward the ceiling, bringing the crown of your head back and down onto the bed. Make sure to press firmly into your arms so that there is not much weight resting on your head or neck.
3. Stay in this pose for five to 10 breaths.

Bow Pose Benefits

Bow pose is one of the best yoga postures for increasing spinal flexibility and improving posture. It counteracts the spinal curvature of sitting in a desk all day or hunching forward by opening and flexing the upper thoracic spine in the other direction, helping to elongate and strengthen the back. Bow pose benefits the whole body by strengthening the muscles in the back, abs, arms, and legs, while stretching the entire front body from throat to hips to ankles. Bow pose also increases circulation to revitalize and energize the body.

To perform:

1. Begin lying on your stomach with your hands down by your sides. 
2. On an exhale, bend your knees and bring your heels up toward your bottom. Keep hips-width distance between your knees, making sure they’re not splaying out to each side. 
3. Reach back and grab a hold of your ankles with both hands. 
4. On an inhale, pull your ankles gently to lift your head and chest up and back. You shouldn’t feel any pressure in your lower back. If you do, come down until you feel comfortable.
5. Breathe here for five to 10 breaths, aiming to draw the head toward the heels.

Garland Pose Benefits (Yogi Squat)

One of the best postures for enhancing fertility and improving digestion, garland pose or yogi squat is a powerhouse posture for women of all ages. Touted for its ability to bring balance to the female hormonal system, garland pose benefits the uterus and digestive organs by increasing circulation to those areas of the body. It strengthens the hip flexors, core, and upper thoracic spine while stretching the ankles, hips, and lower back — this posture is perfect to practice if you experience lower-back tightness or pain!

To perform:

1. Begin sitting with your legs extended straight out in front of you. 
2. Draw both legs in so that your knees are pointing straight up and feet are planted on the bed. 
3. On an inhale, lean forward and lift up off of your bottom, bringing your hands to meet at heart center and pressing your elbows into your thighs.  If your heels come up, you can tuck a pillow or rolled towel underneath them for support. 
4. As you exhale, draw the belly in and press your feet down firmly while lifting the chest. Breathe here for five to 10 breaths.

Seated Spinal Twist Benefits

Spinal twists in yoga are used mostly for eliminating toxins in the body. As we perform twists, try to imagine that you are "wringing out" your organs, like a wet towel. Twisting encourages healthy elimination through the digestive and urinary tracts, while also helping to stretch the spine and massage the back and abdominal muscles. Twists can be relieving for issues like constipation and other digestive disorders. 

To perform:

1. Begin sitting with your legs extended straight out in front of you. 
2. Bend your right leg so that the knee is pointing toward the ceiling, and cross your right foot over your left knee. 
3. On an inhale, lift your arms and twist over to your right side. On an exhale, lower your arms and hook your left elbow over your right knee. 
4. Remain in the posture for five to 10 breaths.

Sphinx Pose Benefits

As a gentle backbend, sphinx pose is yet another yoga posture that helps to improve posture by counteracting the effect of gravity on our spines. Sphinx pose encourages flexion through the upper thoracic spine, helping to stretch and lengthen the muscles along the throat, chest, abs, hip flexors, and legs. It strengthens the muscles of the upper back and back of the neck, which helps us to stand up straight with confidence and dignity. 

To perform:

1. Begin by lying flat on your stomach with your legs touching.
2. Tuck your tailbone down slightly and pull it towards your feet, extending your spine so it's nice and long. Create an inward rotation of the legs by rolling your outer thighs toward the bed.
3. Point the toes actively behind you and place your elbows below your shoulders, keeping your forearms parallel to one another and palms facing down. 
4. On an inhale, lift your torso and gaze forward with your chin parallel to the bed. Draw your lower belly up and in towards your navel to support your lower back.
5. On your exhale, press firmly into your forearms and draw your chest forward. You can lift your head on an inhale here for an added backbend to stretch your mid back and the front of your neck. Stay in each position for five to 10 breaths.

Seated Forward Fold Benefits

Forward folds in yoga help to calm an anxious mind. A seated forward fold stretches the entire back body from the heels up to the neck. This postures calms the nervous system, soothes emotions, and stimulates the reproductive system and urinary tract. 

To perform:

1. Sit up tall with your legs stretched out long in front of you and your feet flexed (toes pointing toward the face, heels pushing forward).
2. Inhale your arms up above you, feeling the rib cage expand with the breath.
3. Exhale and fold forward over your legs, trying as best you can to maintain a flat back and not round your spine. Hold for five to 10 breaths.

Helpful Tip: To be sure you’re not rounding your back too much in the pose, fold from your lower belly by pulling your belly button in towards the spine. This lifting of the lower belly will help you fold deeper. Pause with every breath to send more space into the tight areas on each inhale, and fold deeper on each exhale. Imagine stretching your heart forward instead of down as you fold.

Mountain Post Benefits

Standing postures in yoga help to connect us to the grounding forces of the earth through our feet. It might look just like standing, but bringing mindfulness to the connection between the soles of your feet and the ground beneath you is a practice that can help to significantly relieve feelings of stress, anxiety, and fear. Mountain pose, when practiced actively, strengthens the legs, spine, and core. It can help also help relieve back pain.

To perform:

1. Stand up straight and tall with your chin parallel to the ground and your hands down at your side, palms facing front. Tuck your tailbone in slightly and draw your navel in towards your spine. Keep your shoulder blades rolled down your back so your spine is straight and your chest is open. Make sure you’re distributing your weight evenly between both feet.
2. For an added benefit, take this pose against the wall and feel your back ribs press into the wall as you inhale, encouraging expansion in the diaphragm. The deeper you breathe, the more grounded your body will feel once the exercise is over. 
3. Stay in this posture for five to 10 breaths.

Tree Pose Benefits

Another standing posture, tree pose encourages balance in the body and in the mind. Balancing postures stimulate each side of the brain to help us cultivate balance between the right and left hemispheres. More physically, tree pose helps improve posture by strengthening the muscles of the legs, core, and spine.

To perform:

1. From mountain pose, shift your weight to your right foot. Lift your left leg by bending your left knee, and grasp the outer side of your left ankle.
2. Use your hand to guide your foot to rest along your inner right thigh. Make sure you’re not resting your foot on the right knee! Either place the foot above the right knee on the inner thigh, or take the foot below the knee to the inner calf.
3. Align the center of your pelvis with your right leg, and use your hands to align your hips.
4. You can either keep your hands on your hips or take them in front of your chest in prayer position. Stay in this posture for five to 10 breaths, and then perform on the other side.

Wide-Legged Forward Fold Benefits

Forward bends help to tame feelings of anger and anxiety by cooling the body as well as "hot" or erratic emotions. It activates and strengthens the quads, calves, and hips, while stretching the spine (lower and upper back), neck, and shoulder.

To perform:

1. From standing, take your legs out wide and inhale the arms overhead. 
2. As you exhale, keep your spine as straight as possible, core tight, and fold forward over your legs toward the ground, drawing your belly in and sinking the weight toward the front of the feet to fold deeper. 
3. For an added bonus, you can take your pointer and middle finger together and wrap them around your big toes to gently pull yourself close to the ground on each exhale. Stay here for five to 10 breaths.

Cat/Cow Pose Benefits

Pain traveling into your mid and upper back? The movement of cat-cow pose works to strengthen and stretch the muscles of the back by flexing and rounding the spine. This motion creates healthy circulation throughout the entire spine, improving posture, strengthening the shoulders and core, and stretching the chest.

To perform:

1. Start in a tabletop position with hips stacked above your knees, shoulders stacked above your wrists, and head and spine are in a neutral position.
2. On an inhale, push your belly towards the ground, while curving your tailbone and neck up towards the ceiling, pressing into your hands and feet.
3. On an exhale, press into your hands and feet as you curve your middle spine up towards the ceiling and drop your head and tailbone down towards the bed. Repeat and move with the breath for five to 10 breaths.

Child's Pose Benefits

One of better-known restorative poses in yoga, child's pose is sure to have you feeling light and rejuvenated. It won't generally do much for strengthening, but is known to be super beneficial for our mental and emotional health, helping to send calm through the nervous system. This pose stretches the back body and hips, helping to relieve back pain.

To perform: 

1. Start in a table-top position.
2. Rest your butt down onto your heels and bow your upper body forward.
3. Either extend your arms out in front of you or along your sides.
4. Rest your forehead on the bed and breathe deeply into the back body. Stay for 5-10 breaths.

Tip: For more of a hip stretch, take your knees wide with big toes touching in the pose.

Seated-Neck Tilt Benefits

Seated neck-tilt isn't a fancy yoga pose at all, but it is extremely helpful if you ever experience neck or shoulder tension. This posture elongates the muscles along the side of the neck and opens the shoulders and even the chest. 

To perform:

1. Begin by sitting in a comfortable position, perhaps with your legs crossed. Inhale and roll your shoulder blades up towards your ears, and on an exhale roll them as far back as they will go and all the way down your back, drawing your ribs together at the end of the exhale. Do this three to five times.
2. From a neutral position, extend and place your right arm down beside you, resting on your fingertips.
3. Using your left hand, take your pointer finger and middle finger together, and grab "hook" on to the bone behind your right ear at the base of your skull. 
4. Breathe deeply as your use your left fingers to gently pull and stretch the neck and shoulder muscles. Take your gaze up to stretch your front neck, keep the gaze neutral to stretch the sides, and look down towards the ground to stretch the back of your neck and shoulder muscles.
5. Stay in each position for five to 10 breaths and repeat on the other side.

Thread the Needle Pose Benefits

Thread the needle pose is another great posture for opening up the shoulders and neck. Sitting all day long can cause us to develop tight muscles in the upper back. This posture helps to elongate those muscles along the thoracic spine and encourages circulation around the shoulder blades.

To perform:

1. Start in a table-top position.
2. Extend your right arm up towards the ceiling, and then slide it underneath your left arm, as though you’re threading a needle. The right shoulder and the head should be resting on the bed.
3. Extend your fingers out long, and breathe into the stretch for 5-10 breaths. Repeat on the other side.

Rabbit Pose Benefits

Rabbit pose is another pose that is extremely helpful for opening up the upper back. This posture lengthens the spine while stretching the muscles in the back, arms, and shoulders. It is also said to be stimulating for the immune and endocrine systems, helping to ward off sickness and balance hormones.

To perform:

1. Begin by sitting on your heels in a kneeling position, and bring your hands onto your heels to grab a hold of them, taking an inhale to lengthen the spine. 
2. On an exhale, place the crown of your head down in front of you as close to the knees as possible, tucking the chin in towards the chest.
3. On your next inhale, lift your hips high, keeping hold of your feet in your hands. If you’re losing grip, try grabbing lower on your feet.
4. Exhale and draw your back and hips up toward the ceiling, pulling on your feet gently for added stretch in the shoulders. Remain in this posture for five to 10 breaths.

Reclined Goddess Pose

If the name of this posture doesn't speak for itself, the benefits of goddess pose are sure to get you excited. This pose is restorative and is especially beneficial for women's hormones as it stimulates blood flow to the uterus and reproductive organs. It stimulates digestion and benefits the organs in the abdomen, while also opening the chest, shoulders, and groin.

To perform:

1. Begin seated with your legs straight out in front of you.
2. Bending the knees, bring the soles of the feet to meet each other and let your knees fall out to both sides, like you’re opening a book. If you feel tender in your groin here, put a pillow or bolster under each knee.
3. Lean back and bring your elbows to the floor, lowering your upper body down to the ground completely. Allow your lower spine to curve naturally.
4. Bring your arms down alongside you with palms facing up. Rest here for five to 10 breaths.

Puppy Pose Benefits

Puppy pose is a yoga posture that benefits so many part of the body. It's considered heating and stimulating, since it's a backbend, meaning that it will help to energize you if you've been feeling sluggish or lethargic. It also helps to deeply open the chest, upper back, and shoulders, while strengthening the spine and hip flexors.

To perform:

1. Come into a tabletop position.
2. Slowly start to walk your hands out in front of you, keeping your arms shoulder distance apart, and keeping your hips stacked over your knees.
3. Rest your forehead down. Pressing firmly down into your hands and arms, drop your chest towards the bed. Breathe into the shoulders and rib cage for five to 10 breaths.

Tip: For an even deeper stretch, lift your head and rest your chin down, keeping your gaze forward.

Savasana Benefits

By the end of your yoga practice, you might be tempted to skip savasana, the final resting posture. However, its power should not be disregarded. In this final resting posture, our bodies have a chance to assimilate the changes we have just made through the use of our breath and focus. While we are often in a rush to get to the next thing, savasana holds within it the superpower of slowing down, taking rest, and making space to simply allow.

This posture is an energetic seal for the work you've just done, making it the most important posture of all. That's what real self-care is all about! 

To practice:

1. Lay flat on your back with your palms facing up, extending the legs down long in front of you and arms alongside the body. 
2. Keep the legs a bit wider than hip width distance, and let the feet splay out to the sides comfortably.
3. Close your eyes and relax deeply into the posture, taking full, deep, belly breaths. Thank yourself for the effort you put into your body and well-being this morning. 
4. Stay in the pose for five minutes, breathing intentionally.