Life Time—the athletic club which offers an athletic resort experience with healthy living opportunities, spa services, classes, and more—is one of the largest yoga providers in the country. Each month, Life Time destinations across the nation host more than 345,000 yoga participations through the expert guidance of 1,500 certified yoga teachers. On September 26, Life Time destinations will debut SOL, a new exclusive yoga offering, by hosting a free event that is open to everyone.

The new SOL format was designed in-house and is a combination of yoga's traditional Ashtanga Vinyasa format combined with Life Time's popular signature FLOW format. The class synchronizes breath and builds strength through continuous movement; it’s perfect for those interested in a traditional yoga format that is fully guided. To find out more about the event, click here.

In honor of the new class, Life Time yoga experts share four yoga poses to help calm, stretch, and strengthen the body. These approachable moves are powerful yet approachable moves that are perfect for adding to your daily routine.

"You can get tremendous benefits from practicing just 5 to 10 minutes a day by supplementing it into your daily routine to help calm your body, improve your range of motion, enhance recovery and get better sleep,” shares Tory Schaefer, National Director of Yoga Operations at Life Time. “Or, if you're looking for a vigorous exercise and way to tone your body, you can do a Vinyasa-style yoga several times a week.”

1. Seated Meditation.

A great way to start or end your day, studies show that meditation helps lower blood pressure and heart rate, enhance memory and cognition, and decrease fear and anxiety. To begin, sit in a comfortable place, keeping your spine straight. You can use a chair or wall if your back needs support. From there, focus on your breathing or observe sensations in your body.

"Meditation is a great way to increase your ability to concentrate and cultivate a non-reactive mind," says Alex Schimmel, Yoga Boutique Manager at Life Time's soon-to-open location in Biltmore, Arizona.

2. Extended Side Angle.

This pose is great for relieving stress from your legs, back, and shoulders. Start with a star pose with your arms extended to the side. From there, bend your right knee, take a deep breath, and extend your right arm towards the floor and your left over your head towards the ceiling.

"This is one of my favorite poses because you get a really good stretch through the side of your body and you also strengthen your legs," explains Suzanne Griggs, Yoga Boutique Manager at Life Time in Chanhassen, Minnesota.

3. Peaceful Warrior.

This pose, which is great for the back, leg,s and hips, starts in Warrior II. From there, raise your front arm toward the ceiling, bend back, and take your back arm on your left leg.

"This pose is especially great for those with back and hip issues," shares Corey Brueckner, Yoga Boutique Manager at Life Time in Bridgewater, New Jersey.

4. King Dancer.

This pose builds full-body strength, flexibility, and coordination. The pose involves shifting weight to either foot of your choosing, and bringing the opposite leg backwards past your glutes. From there, reach your arms overhead and lean forward. If you're looking for a challenge, continue to shift forward then bring your foot as high as you can and grab it with both arms.

"It opens the shoulders, chest, and hips as it stretches and strengthens the thighs, ankles, and abdomen," says Geoff Tough, Yoga Boutique Manager at Life Time in Fort Washington, Pennsylvania. "This pose develops greater flexibility in your spine, shoulders, and hamstrings."

Life Time offers six boutique-style yoga formats: FIRE, BE, ROOT, SURRENDER, FLOW and SOL, which provide a range of options for yogis and newcomers alike looking for mind and body solutions. For more information, visit their website and follow them on Instagram: @lifetime.life

Lizzy Sherman is an award-winning digital content writer/editor. She has been a featured guest speaker at Cal State University Northridge, Digital LA and The National Association of Audience Marketing Professionals. When she's not writing, Lizzy enjoys yoga and playing guitar. Follow her on Instagram: @zillizy