Top 4 Dynamic Yoga Exercises Explained

Top 4 Dynamic Yoga Exercises Explained - Dynamic Yoga Moon Pose

Dynamic Yoga is a unique combination of dynamic breathing and strong, flowing movement which creates a high-heat, high-energy workout.

The choreographed sequence of postures that flow into one another build strength, unwind tight joints, and loosen muscles. (source)

For the full list of Yoga Asanah Pose for Beginner, check List of the Most Common Yoga Poses for Beginner – Yoga Foundation.

Top 4 Dynamic Yoga Exercises

Dynamic Yoga 1- SWAYING PALM TREE POSE (Tiryaka Tadasana)

Streamlines the waist and develops balance. Stand with feet 8 inch apart and fix eyes on a point directly in front of you. Interlock fingers and turn palms outward. Inhale deeply as you raise arms over your head.

As you breathe out, bend from your waist to your left side, taking care not to reach forwards or backwards. Hold for a few seconds, then inhale deeply and slowly return to the upright position.

Repeat 5 times to each side.


Learn the foundations of Tree Pose (Vrksasana) with Adriene! In this video we break down the details of the posture and work from the ground up and the inside out to find empowerment, strength, stability and balance.

A special appearance by Blue the dog too!

Dynamic Yoga 2- CAT-STRETCH POSE (Marjari-asana)

Kneel and lean forward to place hands on floor below your shoulders, fingers facing forward, hands in line with knees. Arms and thighs should be at right angles to the floor; knees may be slightly separated.

Inhale deeply, raise head and drop spine so your back is concave. Fill your lungs and hold for three seconds. As you exhale, lower your head and stretch your spine upwards. At the end of the breath, pull in your buttocks, contract stomach muscles and place head between arms.

Repeat 5 times.

What’s Cat Stretch Pose in yoga ?

Marjariasana or the Cat Stretch Pose in yoga is one of the most widely known and commonly performed yoga exercise in the world. ‘Marjari’ means ‘Cat’ and ‘asana’ means ‘pose’ so it is called Marjarisana (the Cat pose). – Source Article @

What is Cat stretch yoga? As the name suggests, the Marjariasana or the Cat Pose in Yoga is a great way to improve the flexibility of the spine.

Most of the asanas have been acquired by observing animals. The cat has an extremely flexible spine. Marjariasana or the Cat pose is adopted after closely observing the movements of the domestic cat.

Marjariasana yoga stretches the spine and makes it flexible. It relaxes the back muscles by reducing stiffness in the back. It is particularly meant for those suffering from Spondylitis and slipped disk. Marjariasana also has a positive effect on the organs of the lower abdomen.

It also aids the digestive system, intestines and the reproductive organs to function well. This cat pose both strengthens and soothes the back, torso and neck. It gently massages the spine and the belly organs.

The Cat Pose trains you to commence movement from your core and to coordinate your movements and breath. These are two of the most important aspects of practicing this asana.

Marjariasana or the Cat Stretch Pose in yoga is one of the most widely known and commonly performed yoga exercise in the world. ‘Marjari’means ‘Cat’ and ‘asana’ means ‘pose’ so it is called Marjarisana (the Cat pose).

An individual’s posture is considered to be a very important aspect of being able to lead a happy and healthy life and the cat pose yoga is considered to be one of the most effective yoga poses when it comes to correcting posture.

Benefit of Marjariasana (Cat Stretch Pose) to Body Part :

1. Overall durability as well as sturdiness of the spinal column. It releases tension in your cervical, thoracic, and lumbar spine.

2. While playing a significant role in correcting an individual’s posture, the cat stretch pose helps reinvigorate the spine as well as internal organs and relieves tensions within the lower back.

3. Something that not many people know about the cat pose is that it also plays a major role in the purification of blood within the human body.

4. It strengthens and tones your arms and abdominal muscles.

Therapeutic Applications of Cat Stretch Pose

1. As far as therapeutic applications of the cat pose go, it is regularly included in a number of stress releasing workouts and fitness programs.

2. Given that stress is a very common factor in most people’s lives, all over the world, the cat pose is one of the most widely used methods of stress relief.

3. It helps to improve digestion, blood circulation, and tones your abdomen.

4. Helps maintain fitness and better prepare for pregnancy and delivery.

5. Helps to get rid of lower back pain.

How to perform Cat Stretch Pose Video Tutorial

Dynamic Yoga 3- POSE OF THE MOON (Shashankasa)

Dynamic Yoga Moon Pose e1509484934220 - Top 4 Dynamic Yoga Exercises Explained - 2

Sit on your knees with palms on thighs. Close eyes and relax, but keep spine and head straight.

Inhale deeply and lift arms above head, keeping them straight and shoulder-width apart. As you breathe out, bend forward from the hips, keeping arms and head in a straight line.

Hands and forehead should eventually rest on the floor in front of your knees. Bend your elbows, so that arms are fully relaxed and hold for five seconds.

Then breathe in and slowly raise arms and body back to the upright position.

Exhale and return your palms to the top of your thighs. Repeat 3-5 times.

Dynamic Yoga 4- MOUNTAIN POSE (Parvatasana)

Strengthens nerves and muscles in the arms and legs, and stimulates the circulation in the upper spine.

Kneel on raised heels and stretch your arms forward so your forehead is on the floor. Breathe deeply and relax for a few seconds. Raise yourself on to your hands and knees, keeping your toes tucked under and your back flat.

Inhale and push up onto your toes. Raise your buttocks and lower your head between your arms. Your back and legs should form two sides of a triangle.

Exhale, rest your feet on the floor and try to touch the floor with the top of your head. Hold the position for 10 seconds.

Mountain Pose Video

Mountain Pose is a basic standing posture that is a great foundation for many asanas. It creates space in the spine allowing the body to work more efficiently and with more ease. Try Tadasana and let me know what you think!

Top 3 Dynamic Yoga Ressources

Ashtanga Yoga: The Definitive Step-by-Step Guide to Dynamic Yoga Paperback

John Scott’s Ashtanga Yoga draws on his expertise as a teacher of this most energetic form of yoga. An easy-to-use guide, it features color photographs and a series of step-by-step exercise sessions.

Starting with a simple sequence designed for beginners that, once mastered, provides the foundation for moving to the next cycle.

The Ultimate Workout that Chills Your Mind as it Charges Your Body

Dynamic Yoga is an unbeatable form of exercise combining fitness training with stress release in a single dynamic workout.

The flowing sequences are carried out in conjunction with dynamic breathing creating a deep heat in the body which enables you to build up strength, flexibility, stamina, concentration and alertness. You are then left in a state of vibrant relaxation.

Dynamic Yoga: A complete mind and body workout

Dynamic yoga, also known as Ashtanga yoga, is a more rigorous, powerful form of Hatha yoga. By focusing on balance and controled breathing as you move quickly through the series of poses in rhythmic routines called Vinyasa, you’ll strengthen and rejuvenate yourself in wonderful ways.

Juliet Pegrum, an experienced yoga teacher, explains how to achieve each pose so that even beginners can enjoy the benefits right away.

Dynamic Yoga, as well as Power Yoga, are main for dynamic breathing and strong, flowing movement which creates a high-heat.