5.) Anything plank (a.k.a. adho mukha dandasana / santolanasana): Who knows how long planks have been a feature of yoga? Plank postures are a fixture in Hatha Yoga, playing a role in most versions of Surya Namaskara (sun salutations), and being used to both to build core strength and to prepare for arm balances.
Planks have also gained immense popularity with calisthenic practitioners. In my gym class days, sit-ups and crunches were the go to ab exercises. No more. Now many bodyweight fitness practitioners are ditching sit-ups and crunches altogether for a number of exercises deemed more effective–include many variations on the plank.
High plank (adho mukha dandasana)
Low plank (chaturanga dandasana)
Forearm plank variation with leg up
High plank variation with alternating limbs extended
Side plank (vasisthasana)
4.) Back bridge (a.k.a. Chakrasana): This is another yoga classic that’s being brought into calisthenics training in a big way. You may note a recurring theme in my selections for this post, exercises and postures (asana) that help to build shoulder joints that are strong, stable, and yet sufficiently flexible. This is a big challenge for bodyweight workout practitioners. One can get stability by bulking the muscles up, but if you don’t have the range of motion to achieve proper alignment, it’s not going to do one a lot of good.
The back bridge (chakrasana, or “wheel pose”)
3.) L-sit (a.k.a. Bramcharyasana): Of course, the other recurring theme (besides building shoulder stability) is core strength. This exercise is both a yoga classic and is probably as old as gymnastics itself. Its Sanskrit name, Brahcharyasana, means celibate’s pose–but as far as I’m concerned that’s purely optional.
L-sit (Bramcharyasana)
2.) “Supermans” (a.k.a. shalabasana [locust pose]): Another core exercise, but one that strengthens the back muscles.
“Supermans” (shalabasana)
1.) Handstands and Handstand Preppers (a.k.a. adho mukha vrksasana): This practice isn’t just about looking impressive. As mentioned above, it’s hard to build shoulder joints that allow enough stability and range of motion to have the command of one’s body that one would like. Our shoulders are optimized to maximum mobility. That helped our ancestors to be awesome throwers of spears and rocks, but it makes it tough to support our weight in an inverted position. The handstand is a good way to build stability in the shoulders.
Handstand (adho mukha vrksasana)
If it’s too hard, use your legs to stabilize you (but still try to get that straight up-and-down arm position)
If it’s too easy, start doing push-ups
By B Gourley in Calisthenics, exercise, fitness, Health, lists, yoga on August 11, 2017.