Modo yoga, also called Moksha yoga, is a type of modern yoga. It is practiced in a heated studio which keeps your muscles warm, allowing you to stretch even more deeply.
The increased temperature also raises your heart rate, burning more calories and making you sweat. This is a good way to cleanse your body as the toxins will leave your system via the sweat.
Modo yoga includes over 40 different poses that are inspired by more traditional forms of yoga. Here are some of the best poses and forms of modo yoga that you can try for yourself.
1. Mountain Pose
Mountain pose is perfect for beginners and it is a great way to center yourself at the start of your practice. Stand on your mat with your feet hip width apart or closer. Make sure your feet are parallel to each other and spread out your toes.
Spread your weight evenly between both feet and plant yourself to the floor. Tuck your tailbone under and align your hips with your ankles. Keep your arms loosely at your sides and relax your shoulders.
ake a deep breath in elongate your spine by pulling the crown of your head up to the ceiling, keeping your neck straight.
Exhale and drop your shoulders away from your ears. Take several breaths here, and then you can transition into a number of different forms.
2. Tree Pose
Begin in mountain pose, then shift your weight into your left leg. Bend your right knee and turn it outwards towards the wall, resting your right heel against the inside of your left leg.
Choose one point to fix your eyes on as you slide your right foot up your left leg as high as is comfortable. Make sure you can maintain your balance.
Bring your palms together into a prayer position in front of your chest. Press your chest forward, drop your shoulders away from your ears, and remain planted with your left foot.
Take several deep breaths, then exhale and release by returning your foot to the floor. Repeat on the other side.
3. Crescent Moon
Begin in Mountain pose, then interlace your fingers and raise your arms above your head. Press your feet into the floor to anchor you, and pull your shoulder blades down and back.
Keep your feet hip width apart and push your right hip out to the side, arching your body to the left. Engage your legs and take several deep breaths.
Exhale and return to center before stretching the other side. A more advanced version of this pose is done in a lunge position rather than stood up.
4. Eagle Pose
Eagle pose is an intermediate form that improves your balance. Begin in mountain pose, then transition into chair pose by pushing your hips back and sitting on an imaginary chair, keeping your knees in line with your feet and ankles.
Shift your weight onto your left foot and focus on a fixed point. Lift your right leg and cross it over your left thigh, using your arms out to your sides to help you balance.
Engage your thighs and hook the top of your right foot over the back and side of your left calf to keep it in place.
Exhale, then prepare to put your arms in the right position. Place your right arm underneath your left arm and bend your elbows so that both hands are pointing at the sky.
Bring the back of your hands towards each other so that they are touching. You can hold your thumb if you want to.
Take several deep breaths in this position before exhaling and releasing, then repeat on the opposite side.
5. Warrior 1
Begin in mountain pose then take a big step back with your left foot so that your left leg is extended out behind you. Your feet should be hip width apart and the toes of your left foot should be pointed out slightly.
Align your hips with the short edge of your mat, and face your torso in the same direction. Bend your right knee, keeping it parallel and aligned with your right ankle and toes.
Keep the weight in the front of your right foot. Press down with your back foot and engage your left leg to anchor you. Inhale and draw in your abdomen, and lengthen your spine and neck.
Open up your shoulders and collarbones. Exhale and lift your arms up towards the sky, opening your chest. The palms of your hands should be facing inwards.
You can look up towards your hands if you want to. Take several deep breaths here then return your arms and legs to center. Repeat the stretch with the opposite leg.
6. Warrior 2
Warrior pose 2 is very similar to warrior pose 1. Instead of lifting your arms up, extend them out parallel to the floor. They should be in line with your legs.
Stretch your fingertips to pull your arms in opposite directions, stretching your upper back. Use your core to stay balanced and anchor yourself with your back leg.
7. Triangle Pose
Stand facing the long edge of your mat with your feet in a wide stance. Turn your right foot so that the toes point to the short edge of your mat and turn your left toes inwards at an angle of about 45 degrees.
Engage your legs and make sure that your right knee is in line with your right toes. Inhale and lengthen your waist, pulling in your abdomen.
Lift your arms out to your sides into a position that is parallel with the floor. Inhale and bend your body over your right leg, reaching your right arm down.
Shift your hips back and place your right hand flat on the mat next to your right foot, or rest it on your leg.
Rotate your ribs towards the ceiling and look at your left arm as it reaches towards the sky. Take several deep breaths here then return to center. Repeat the stretch on the opposite side.
8 . Dancer’s Pose
Begin in mountain pose with your feet hip width apart. Find a point on the wall to focus on. Shift your weight to your right leg and engage your right thigh. Bend your left knee and extend your left leg behind you to your left buttock.
Hold the outside of your left foot with your left hand. Open your chest and keep your torso upright. Inhale and push your tailbone down to deepen the stretch.
Try to get your left thigh bone parallel to the floor. You can hold your right arm out in front of your or to the side to assist your balance.
Take several breaths then exhale and release. Repeat the stretch on the opposite side.
9. Thread The Needle
Start on your hands and knees with your hips in line with your knees and your shoulders in line with your wrists. Exhale and slide your right arm underneath your left arm with your palm facing up towards the ceiling.
Bring your right shoulder down to the mat and rest your right ear on the mat, looking towards the left. Keep your hips raised and your left arm straight., angled down towards the mat.
Soft your back and keep it wide, and make sure that you are not holding your weight in your neck. Take a few deep breaths then release and return to your hands and knees. Repeat the stretch on the opposite side.
10. Bridge Pose
Lie down on your back with your knees up and your feet flat on the floor. Your feet should be hip width apart. With your hands at your side you should be able to brush your heels with your fingertips.
Press your feet into the floor to anchor yourself then take a deep breath. As you exhale, lift your hips by rolling your spine off the mat. Engage your thighs and keep the knees hip width apart.
Inhale, then exhale and push up from your shoulders and arms to lift the chest and back off the floor. Engage your abdomen.
Squeeze your legs and buttocks to lift the hips a little higher then take several deep breaths in this pose. Exhale and gently release, controlling your weight as you return to a lying down position.
11. Cobra Pose
Lie on your front with your legs together and your hands under your shoulders with the palms flat on the floor. Press your pubic bone to the floor and engage your legs, buttocks and core muscles.
Lift your head and chest off the floor without using your arm strength. Keep your neck in line with your spine and press your palms into the floor.
Drop your shoulders and push your chest out. Take several deep breaths then return to a neutral position.
Summary
These poses and forms are perfect for modo yoga. You can turn them into a flow or use them as individual positions.
I created this website to help newcomers to yoga and enthusiasts alike, and to share our common passions for yoga.
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