Yoga exercises for weight loss Virginia

We asked yoga instructors for their five favorite poses for relieving knee pain, back pain, and more (talk with your doctor before starting an exercise program and use props such as blocks for support as needed).

Yoga Pose: Cobra
Try it for: Back pain
Lie face-down, forehead resting on floor. Place hands on either side, at middle of ribcage. Draw legs together, pressing tops of feet into floor. Reach back through toes, lengthening legs, and press evenly through hands as you draw elbows close to ribcage. Using strength of back (not arms), lift head and chest, sliding shoulder blades down back. Take 5 to 10 deep breaths before gently releasing to floor, turning head to one side. –Lynn Burgess, director of Yoga from the Heart in Sarasota, FL

Yoga Pose: Supported Warrior
Try it for: Knee pain
Stand tall and place hands against a wall at shoulder height. Step right foot forward so toes touch the wall and bend elbows as though you're trying to push the wall away. Step left foot about 1 to 3 feet behind you, slightly bending left knee toward floor. Hold for 10 to 15 breaths. Slowly straighten left leg while bending right knee, ensuring knee does not extend past ankle. Hold for 10 to 15 breaths before stepping left foot forward to meet right and switching leg positions. –Rachel Schaeffer, yoga instructor and author of Yoga for Your Spiritual Muscles

MORE: 10 Yoga Poses To Relieve Menopause

Yoga Pose: Butterfly
Try it for: Hip pain
Sitting on blanket on floor, bring soles of feet together, knees wide so legs form a diamond. Keep entire back straight and shoulders relaxed as you breathe and gently drop weight of legs, slowly allowing knees to lower toward floor. For gentler relief, place blocks or pillows beneath outer knees for support. –Annie Moyer, yoga instructor at Sun and Moon Studios in Virginia