Over the past 18 months, we’ve exercised and stretched at home more than ever, but one discipline in particular has surged in popularity: yoga. During 2019 to 2021, Google searches in the UK of ‘yoga for beginners at home’ saw a massive increase of 229%, while ‘yoga for anxiety and stress’ increased by 258%. And with Prince Charles amongst others having recently advised people recovering from Covid to practise yoga, the rise is only set to continue…
Lululemon used Instagram data to reveal the top 10 yoga poses people are sharing online alongside tips from yoga experts Katarina Rayburn and Darvina Plante. We highlight what people have taught themselves at home and may be doing wrong as well as new goals to work towards on your fitness journey.
1. Headstand
Number of online posts: 2,053,674
Sanskrit name: Salamba Shirshasana
Difficulty level: Advanced
Best time of day to do it? Anytime of the day is good for this pose, but if you are feeling stressed or overwhelmed this pose can sometimes help to alleviate that due to its calming and grounding effect on the mind and body.
What do people do wrong? When trying it for the first time, use a wall for support and never jump into it. If you’re struggling, it may be because you’re not engaging your shoulders or that your elbows are too far apart.
In second place, another classic yoga pose, instantly recognisable for its unique silhouette, The Wheel Pose.
2. Wheel Pose
Number of online posts: 697,542
Sanskrit name: Chakrasana
Difficulty level: Advanced
Best time of day to do it? As its energising and uplifting it’s great to practice when you are feeling low energy or to help wake you up in the morning, but only once you have warmed yourself up appropriately.
What do people do wrong? Working on bridge pose first will help build strength and flexibility and using blocks under the hands or feet can help make wheel pose more accessible. If you’re struggling in the poses, you may have your hands and feet too close together – engaging your hamstrings and glutes can also help.
Next up, a beginner-friendly pose positions itself into the top 10. Vrikshasana is perfect for those starting their yoga journey and people can attempt it straight away
3. Tree Pose
Number of online posts: 649,782
Sanskrit name: Vrikshasana
Difficulty level: Beginner
Best time of day to do it? It can be practised anytime of the day. A good time would be the morning, before work, forcing yourself to focus and clear your mind.
What do people do wrong? Put the foot on the knee which is unsafe. To help you master the popular yoga move, be sure to focus on one point in front of you to find your balance and ground your standing leg. Beginners start on the calf. Experts can progress to the upper thigh.
And the rest are as follows…
4. Camel Pose
Number of online posts: 559,831
Sanskrit name: Ustrasana
Difficulty level: Intermediate
Best time of day for it? As it’s energising and uplifting, it is great to practice when you are feeling low energy or to help wake you up in the morning, but only once you have warmed yourself up appropriately.
What do people do wrong? Collapse into the lower back, contract your glutes to add some stability and protect it. Just remember to only really lean into it when you’re fully warmed up.
This pose is easily modified for beginners, too, so there’s no reason to push for the full expression – with hands on your heels or at heart centre – unless you’re totally ready.
5. Crow Pose
Number of online posts: 549,779
Sanskrit name: Kakasana
Difficulty level: Intermediate
Best time of day to do it? Anytime of the day is good for this pose.
What do people do wrong? People tend to collapse into this pose, they need to remember to push away with their hands. Work on other strengthening poses such as high and low plank first – this will help build the strength you need.
6. Crane Pose
Number of online posts: 508,638
Sanskrit name: Bakasana
Difficulty level: Advanced
Best time of day to do it? Anytime of the day is good for this pose.
What do people do wrong? Have their hands too far apart and their knees too low, don’t engage their core or shoulders fully. I would recommend having an established regular yoga practice for around one to two years before trying this pose. For beginners, make sure to not have your hands too far apart or knees too low and always remember to engage your core and shoulders fully.
7. King Pigeon
Number of online posts: 433,329
Sanskrit name: Eka Pada Rajakapotasana
Difficulty level: Intermediate
Best time of day to do it? Anytime of the day is good for this pose but particularly good at night to stretch the legs after a full day.
What are people doing wrong? They collapse to one side and don’t use support from props when they need to. Forgo the block and your form risks collapsing to one side.
8. Lotus Pose
Number of online posts: 355,721
Sanskrit name: Padmasana
Difficulty level: Advanced
Best time of the day to do it? When the body is very warm, most probably at the end of your practice.
What do people do wrong? Practising it when it’s not safe for your body. Be prepared to modify it. It involves a level of external rotation of the hips that isn’t possible for some people. I would recommend having an established, regular yoga practice for a few years so that you are fully aware of what your body can do and what feels safe. There should be no discomfort in the knee.
9. Side Plank
Number of online posts: 289,010
Sanskrit name: Utthita Vasisthasana
Difficulty level: Intermediate
Best time of the day for it? Anytime of the day is good for this pose.
What do people do wrong? People tend to collapse the bottom hip, they need to push the side of the body to the sky, think banana shape.
10. Bow Pose
Number of online posts: 286,299
Sanskrit name: Dhanurasana
Difficulty level: Intermediate
Best time of day to do it? As its energising and uplifting it’s great to practice when you are feeling low energy or to help wake you up in the morning, but only once you have warmed yourself up appropriately.
What do people do wrong? People bend the elbows whereas they should be thinking about straightening the arms and activating the legs.
Inspired to hit the mat? You’re not alone. Whether you’re finding your flow to alleviate stress, build flexibility or to learn a new skill, the benefits of practicing yoga at home are limitless. To start your journey, head to lululemon’s yoga space.
