Standing poses: create balance while stretching and strengthening the spine; provide a sense of "grounding"
Balance poses: Reveal imbalances in the structure of your body
Backbends: Bring you energy, confidence, and vitality; uplift your mood
Twists: "Wring out" your body to rid it of toxins
Forward bends: Calming, restorative postures
Adho mukha svanasana, or downward-facing dog, is perhaps the most widely practiced and well-known yoga pose. Its benefits include strengthening the hands, wrists, lower back, and hamstrings. It can reduce back pain and decrease tension by lengthening the cervical spine and neck, relaxing the head.
The upper back is a common place for musicians to hold tension. Backbends such as cobra open the chest and stretch the back in an opposing direction. Cobra, or bhujangasana, increases flexibility in your spine, arms, and back while decreasing tension in your back, shoulders, and neck.
This restorative pose can be used after challenging poses such as backbends or downward-facing dog. It has an immediate calming effect and provides gentle relief for lower back pain after long periods of practice.