Yoga is an ideal way to increase your physical and mental balance while gaining muscle tone and flexibility. It has proven to reduce stress, increase energy, and help relieve back pain and arthritis. Incorporating the Fitness Frame into your yoga practice is a great way to tone your muscles. It helps you avoid injuries while doing other exercises by giving you better balance, elongated muscles, and superior concentration. 

Many people think they need to be highly flexible and have incredible balance to perform yoga poses. However, since yoga is low impact, it is ideal for those who are beginning an exercise routine, recovering from injuries, or cannot perform high-impact exercises. Yoga is a discipline that encourages practitioners to move at their own pace; it also provides modifications to avoid injury and discomfort.

Top 10 Yoga Poses to Do with the Fitness Frame

The Fitness Frame is the perfect tool for yoga as it allows users to integrate standing yoga poses into their exercise routine. It can assist with several standing yoga poses if you are experiencing difficulty completing them independently. Take a look at the following top yoga poses to do with your Fitness Frame.

Balancing Mountain Pose

Balancing Mountain pose stretches and strengthens your ankles, calves, and the arches of your feet. It will also elongate and stimulate the abdominal organs and belly, improving digestion.

1. Stand facing your Fitness Frame with your feet together and flat. Place hands on the Fitness Frame.
2. Raise heels off of the floor while also raising one of your arms over your head.
3. Concentrate on lengthening your back from your hips and stretching your entire body upward.
4. Hold this move for a few deep breaths. Relax and repeat. Be sure to raise opposite arms.
5. As your balance improves, you may try to lift both arms over your head while keeping your Fitness Frame close if needed.

Modification Notes – If you have hamstring issues, bend your knees slightly. If you are new to yoga or have balance issues, you can also leave your feet flat while raising your arms or heels slightly off the ground, building to a full lift.

Standing Half Forward Bend

The Standing Half Forward Bend stretches and lengthens your hamstrings, calves, and torso. It will also strengthen the back and spine, improving posture. It also stimulates the abdominal organs and belly, improving digestion.

1. Stand facing your Fitness Frame with your feet together and flat. Place hands on the Fitness Frame.
2. Walk feet back and bend at your hips until your back is parallel to the floor.
3. Concentrate on lengthening your back from your hips and stretching your neck forward.
4. As you advance, you may deepen this move by placing your hands on the floor (or on your shins) and then returning to a horizontal back.
5. Hold the move for a few deep breaths. Relax and repeat.

Modification Notes – If you have hamstring issues, bend your knees slightly. If you have back issues, sciatica, or trouble balancing, stand with feet hip-distance apart.

Warrior I Pose

Warrior I is an energizing pose that strengthens and stretches your arms, shoulders, torso, legs, ankles, and back. It improves balance, focus, and stability while increasing circulation.

1. Stand facing your Fitness Frame with your feet together and flat. Place hands on the Fitness Frame.
2. Step left foot back into a lunge while raising your right arm above your head.
3. Concentrate on lengthening your back from your hips and stretching your leg muscles. Hold your core tight to assist with balance. Keep your front foot parallel and above your ankle while turning out your back foot slightly.
4. As you advance, try to lift both hands above your head while having the Fitness Frame there if you lose balance.
5. Hold the move for a few deep breaths. Relax and repeat.
6. Repeat pose using opposite leg and arm.

Modification Notes – If you have knee issues, keep your back leg parallel instead of turning out. If your back hurts, adjust the distance of your lunge. If your shoulders hurt or you are losing balance, keep both hands on your Fitness Frame.

Warrior II Pose

The Warrior II pose strengthens and stretches your shoulders, chest, torso, groin, legs, and ankles. It increases stamina and relieves backaches. It also helps stimulate the organs in your abdomen.

1. Stand facing your Fitness Frame with your feet together and flat. Place hands on the Fitness Frame.
2. Step left foot back into a lunge. Turn your body and stretch your left arm back to open your chest area.
3. Concentrate on lengthening your back from your hips and stretching your leg muscles. Hold your core tight to assist with balance. Keep your front foot parallel and above your ankle while turning out your back foot to be perpendicular.
4. Hold the move for a few deep breaths. Relax and repeat.
5. Repeat pose using opposite leg and arm.

Modification Notes – If your back or knees hurts, adjust the distance of your lunge. If your shoulders hurt, place one hand on your hip while keeping the other on your Fitness Frame.

Warrior III Pose

The Warrior III pose tones and strengthens your abdominal muscles while strengthening the entire backside of your body. It benefits the shoulders, hamstrings, calves, ankles, and back. It also improves balance, posture, and coordination.

1. Stand facing your Fitness Frame with your feet together and flat. Place hands on the Fitness Frame.
2. Walk feet back and bend at your hips until your back is parallel to the floor.
3. Concentrate on lengthening your back from your hips and stretching your neck forward.
4. Lift your left leg as high as you are able while keeping your back perpendicular to the floor. Keep your foot flexed.
5. Hold the move for a few deep breaths. Relax and repeat.
6. Repeat pose using the opposite leg.

Modification Notes – Adjust the height of the lift of your back leg if your back or legs hurt or if you are losing your balance.

One-Legged Star Pose

The One-Legged Star pose opens and stretches your entire body from head to toe. It helps strengthen your core and improves balance. 

1. Stand facing perpendicular to your Fitness Frame with your feet together and flat. Place right hand on the Fitness Frame.
2. Slowly raise your left leg and arm to create a “star.” Lean slightly toward the right.
3. Concentrate on lengthening your back from your hips and keeping your core tight.
4. Hold the move for a few deep breaths. Relax and repeat.
5. Repeat pose using the opposite side.

Modification Notes – If you lose your balance, decrease your bend and lower your outer foot. 

Tree Pose

Tree pose helps strengthen your thighs and core while improving balance and stretching your entire body. 

1. Stand facing perpendicular to your Fitness Frame with your feet together and flat. Place right hand on the Fitness Frame.
2. Slowly bend your left leg, placing the sole of your foot on your right leg. (Tip – start by only raising to your ankle and work your way toward your thigh.)
3. Raise your left arm above your head.
4. Concentrate on lengthening your back from your hips and keeping your core tight.
5. Hold the move for a few deep breaths. Relax and repeat.
6. Repeat pose using the opposite side.
7. As you advance, you may try lifting both arms above your head while keeping your Fitness Frame close if needed.

Modification Notes – If you lose your balance, try lowering your non-dominant foot or placing your hand on your hip instead of over your head. You may also stand with your weight on one foot while leaving the toe of your non-dominant foot on the ground placed as close to the other foot as possible.

Chair Pose

Chair pose strengthens and stretches your thighs, shins, and ankles while toning the shoulders, glutes, hips, and back. It is known to be therapeutic for flat feet and assists digestive organs and the heart.

1. Stand facing your Fitness Frame with your feet together and flat. Place hands on the Fitness Frame.
2. Slowly bend your knees into a squat while raising one arm above your head.
3. Concentrate on pushing your rear back into a sitting position while keeping your knees above your toes. Hold your core tight to assist with balance. 
4. As you advance, you may try to deepen your squat and lift both hands above your head while having the Fitness Frame there if you lose balance.
5. Hold the move for a few deep breaths. Relax and repeat.

Modification Notes – If you are losing balance, keep both hands on your Fitness Frame. If you have knee problems, don’t bend too deep into your squat at first. Do what is comfortable. You may also roll up a towel or a portion of a yoga mat to place under your heels if your hamstrings hurt.

Standing Knee to Chest Pose

The Standing Kneww to Chest pose strengthens and tones your thighs, calves, and ankles. This yoga pose also stretches your hamstrings, hips, and lower back while relieving lower back pain and improving balance.

1. Stand facing perpendicular to your Fitness Frame with your feet together and flat. Place right hand on the Fitness Frame.
2. Slowly bend your left leg toward your chest as high as you are able. You may hold your knee up with your left hand or place it on your hip.
3. Concentrate on lengthening your back from your hips and keeping your core tight.
4. Hold the move for a few deep breaths. Relax and repeat.
5. Repeat pose using the opposite side.

Modification Notes – Lift your leg as high as comfortable for you. You may also open your hips and raise your bent leg to the side for variation.

Eagle Pose

The Eagle pose is an advanced yoga pose that strengthens and stretches your torso, legs, ankles, and back. It improves balance, focus, and stability.

1. Stand facing your Fitness Frame with your feet together and flat. Place hands on the Fitness Frame.
2. Bend knees slightly into a high squat. Raise your left foot and wrap it around your right calf. Leave both hands on the Fitness Frame for balance.
3. Concentrate on pushing your rear back and keeping your back straight while keeping your knee above your toes. Hold your core tight to assist with balance.
4. As you advance, you may try to lift one or both hands off the bar crossing them in front of you while having the Fitness Frame there if you lose balance.
5. Hold the move for a few deep breaths. Relax and repeat.
6. Repeat the pose using your opposite leg.

Modification Notes – If you lose balance, use a yoga block to rest your non-dominant foot or anchor yourself with your toe on the ground next to your dominant foot.

Elevate Your Exercise Routine with the Fitness Frame

We’re on a mission to help people elevate their fitness and overall health. We built the Fitness Frame with everyone in mind. Whether you’re dipping your toes into an exercise routine, an elite athlete, recovering from an injury, or trying to increase range of motion, the Fitness Frame is an all-terrain training system designed for you. Experience your potential, elevated. Contact us today to learn more.