A carton of Orgain Organic Nutrition Vanilla Bean protein shake is placed between two rolled-up yoga mats, one green and one dark blue, against a white background. The protein shake carton displays key nutritional information and benefits.

Gain Strength

7 Best Poses for Mobility and Strength

While yoga can sometimes seem trendy and hip, the practice is deeply rooted in ancient physical, mental, and spiritual wisdom from India and it has serious staying power. Yoga is a practice meant to reconnect the mind and body through a multitude of poses and sequences. Each pose represents more than a pretzel-like shape, challenging both the mind and the body to move in ways that may feel unfamiliar or even challenging, depending on one’s flexibility and mobility, while providing a long list of health benefits to strict and casual adherents alike. Research shows yoga can reduce stress, illness, depression and anxiety, while strengthening muscles and increasing flexibility. Impressive, right?

Today, yoga is an incredibly popular form of exercise, with adaptations and varying approaches inspired by traditional teachers as well as more loosely-interpreted forms of the practice, like power yoga and yogalates. However you choose to practice, celebrate yoga’s powerful appeal, wisdom, and healing benefits with these seven poses to increase your mobility and flexibility this #InternationalYogaDay!

  1. Standing forward bend (Uttanasana): Stretch your lower back and hamstrings with this pose, adding a shoulder opening variation for more flexibility in tight shoulders. Prevent the unpleasant head rush and rise slowly, relying on your abdominal strength to stand upright.
  2. Downward dog (Adho Mukha Svanasana): This pose stretches your legs and increases circulation, which is why it’s such an integral part of yoga flows. A great way to warm up and check in with your body and mind as you begin your practice and get your blood moving.
  3. Cow face pose (Gomukhasana): A great hip opener, cow face pose is a challenging and rewarding bind. Respect your body’s signals and allow them to dictate how far into the pose you go, a good reminder to balance your mind’s expectations with your body’s current mobility and flexibility.
  4. Child’s pose (Balasana): Not simply for when a sequence has tuckered you out, child’s pose is calming and grounding while it stretches from your fingertips, across your neck and spine, and down to your seat, increasing circulation.
  5. Extended triangle (Utthita Trikonasana): Offering nearly a full body stretch, extended triangle is also great for improving balance.
  6. Fire log (Agnistambhasana): By stacking your shins one over the other, you should feel a deep stretch in your glutes, hamstrings, and quads. This pose can be particularly helpful for those with sciatic pain and lower back pain caused by tight hamstrings.
  7. Cat-cow pose (Bitilasana Marjaryasana): combining cat pose (Marjaryasana) and cow pose (Bitilasana), improves posture while stretching the back, opening the chest, and providing a gentle energy boost to the body. Do cat-cow on all fours on a mat or practice in a chair if you are in a wheelchair, office chair, or even in an airplane to reap its benefits and feel relief.

Related Articles

  • mom in kitchen

    Orgain Celebrates Real Life Mom Moments in New Campaign

    March 10, 2025

    The inspiration for our new campaign Real Nutrition for Real Life is that despite our best efforts, life can be less than ideal - filled with less than stellar days...

    Read More
  • A refreshed woman waking up from a good, long night of sleep.

    How Good Nutrition Promotes Healthy Sleep

    Live Fully

    March 08, 2025

    Remember when people used to brag about how little sleep they got? For a long time, it was trendy to think that the less you slept, the harder you were...

    Read More
  • A basket of Orgain products sitting on the counter beside the sink in a ktichen.

    Delicious Ways to Eat More Greens

    Weight Management

    March 07, 2025

    We could all stand to eat more vegetables, and for those of us who have ready access to a multitude of different varieties, getting creative with our greens might be...

    Read More
  • Orgain Wonder Gut, Kids Nutrition Shake Mix and Kids vitamin gummies

    Orgain expands portfolio with new Gut Health Powder and Kid Offerings

    March 07, 2025

    Orgain, the #1 Plant Protein Powder Brand in the US*, returns to Expo West, unveiling its latest and tastiest in good clean nutrition including its 5-in-1 greens powder, kids sugar...

    Read More