Whereas there is no such thing as a definitive method to categorize yoga postures, there are 13 important bodily orientations that may be useful for researching and sequencing asanas. Generally, these teams of yoga poses will share comparable energetic and bodily results. Understanding the advantages of every sort of yoga asanas will enable you to refine and deepen your follow of the yoga poses.
Varieties of Yoga Asanas
Asanas are a pose or place through which the physique is supported by the bottom or one other object, and might be categorized into broad classes primarily based on their physique place and alignment sample. Yoga academics use a lot of the following kinds of asanas of their hatha yoga lessons.
1. Standing poses
The standing poses are the muse of any hatha yoga follow. They’re used to construct power and flexibility all through all the physique, getting ready us for deeper stretches and shifting into more difficult positions. Standing poses heat up the physique by activating the muscle tissues all through all the system. As we stand, we should take note of the location of our toes, knees, hips, backbone, and head. If we don’t align these components appropriately, we will injure ourselves.
Standing yoga postures require each flexibility and power, and are a serious part of a balanced yoga follow. Standing poses are sometimes held for shorter durations of time than different poses, normally solely two to 4 breaths lengthy, and are typically energizing and open. These are probably the most difficult poses, so they need to be approached with warning by inexperienced persons. Additionally they comprise lots of the superior asanas, so it can be crucial for starting college students to deal with the primary poses first.
There are a number of advantages of standing asanas. Standing asanas like Mountain, Tree pose, and the 5 Warrior poses primarily construct robust and steady legs, hips, and core muscle tissues. Standing postures with the arms raised like Triangle pose and Warrior 1 additionally construct power and adaptability within the higher physique. These poses are grounding, serving to us really feel steady and robust. Additionally they assist us connect with the earth factor inside ourselves.
2. Seated poses
Seated asanas are the most typical kinds of poses, and most of those are suited to newbie college students. Seated yoga postures are typically energetically grounding and focus extra on stretching than power. Sitting on the ground creates a steady place to chill out and open the physique with little effort and higher ease. They’re straightforward to adapt to any degree of power and adaptability. Additionally they assist us turn out to be conscious of the breath and the way it impacts the physique. As well as, they enhance posture by participating the core muscle tissues and serving to us to sit down upright.
Seated poses are perfect for growing flexibility and vary of movement, particularly for stretching the hamstrings, quadriceps, calves, and again physique. Additionally they provide a decrease threat of damage as a result of their stability, low middle of gravity, and management.
3. Supine poses
Supine yoga postures are accomplished mendacity down in your again. These poses are typically simpler to carry out than standing poses as a result of they require much less stability and coordination. Supine postures launch stress and promote flexibility. They’re calming, nurturing, cooling, integrating and supportive. They’re nice for enjoyable the physique and thoughts, and they are often notably useful for individuals who endure from insomnia or nervousness.
They’re additionally helpful for relieves stress and rigidity within the again, neck, and shoulders. Asanas which are carried out mendacity in your again permit us to make the most of gravity to construct power in backbends, and adaptability within the backbone and legs.
Supine asanas are excellent for winding down after an extended follow. Yoga academics usually sequence these asanas on the finish of a category. They permit us to launch rigidity within the backbone and limbs, and so they give us time to replicate on what now we have realized throughout our follow. Some individuals discover them enjoyable and peaceable, whereas others desire to make use of them to wind down earlier than falling asleep. Both means, these poses are great methods to complete your follow and put together for Shavasana.
4. Susceptible poses
Susceptible asanas are postures accomplished with the stomach or torso dealing with the ground. Most susceptible yoga poses are again bends, which energize the entire physique, tonify the kidney system, and strengthen the guts, lungs, and diaphragm. They’ll additionally enhance digestion by stimulating the digestive organs and enhance circulation.
Susceptible postures might be accomplished anyplace throughout a follow, however they’re usually used towards the center of a category when college students have had time to heat up their our bodies. Susceptible postures are easy and accessible for inexperienced persons, but they are often fairly difficult to carry for lengthy durations.
Susceptible yoga poses are helpful as a result of they construct power, warmth and endurance within the leg muscle tissues, hips, and again. They can be utilized as a method to enhance stamina and power, and to extend flexibility within the hamstrings, shoulders, and chest, too. Susceptible asanas assist us to construct confidence and shallowness by serving to us to really feel robust and steady in our our bodies.
5. Twisting poses
Twisting yoga poses are sometimes used to launch rigidity within the backbone and enhance flexibility all through all the physique. They strengthen and lengthen the muscle tissues that shield your again. Twists are nice neutralizing postures that rebalance the physique after a collection or backbends or ahead bends. They’ll additionally assist open our hips, strengthen the belly muscle tissues and enhance digestion.
Twists penetrate deep into the middle of the physique to squeeze out toxins within the inner organs and supply them with recent, oxygenate blood. Additionally they encourage mentally letting go of what’s not serving us. Twisting sequences may also help enhance muscular stability, core power, and coordination. Twists open up the lungs and launch rigidity within the chest. They’re additionally nice at calming the nervous system, clearing the thoughts, and boosting our power and vitality.
6. Balancing poses
Balancing yoga poses are normally accomplished standing on one foot, so that they require extra stability and core power than different kinds of poses. Balancing poses are glorious for constructing power, stability, and focus. They’ll additionally strengthen the legs, arms, neck, and again. Balancing poses are additionally good for bettering posture and rising consciousness of how we stand and transfer, and so they may also help stop falls and accidents.
Balancing poses are particularly helpful for individuals who need to work on growing higher stability, physique consciousness and coordination. These asanas strengthen and energize the thoughts, and construct confidence, grit, and dedication. Additionally they assist us to turn out to be conscious of our breath, improve our focus, and deepen our connection to ourselves.
Balancing poses are sometimes practiced in the course of a sequence to make use of their invigorating and energizing impact for going deeper into more difficult and superior poses. Balancing poses are difficult, however with follow, they turn out to be simpler. The secret is consistency, focus and persistence.
7. Core strengthening poses
If you happen to’re on the lookout for methods to enhance your general health degree and keep away from damage, then it is perhaps time to include some core strengthening yoga poses into your routine. They strengthen the abs, which assist us stabilize ourselves after we stand or sit. Additionally they construct power within the muscle tissues that stabilize the hips and pelvis, which helps stop decrease again ache and accidents. Along with constructing power, these poses additionally enhance flexibility by opening up the hips and lengthening the hamstrings.
Core strengthening yoga poses assist cut back the danger of falling throughout follow, which may result in accidents. Core strengthening asanas enable you to really feel stronger, extra assured, and higher in a position to deal with troublesome poses. Additionally they assist us have higher general alignment in our poses and develop robust psychological fortitude and resilience.
8. Ahead bending poses
Ahead folds are poses that carry the entrance of the higher torso nearer to the decrease physique. Ahead bends are thought-about calming, soothing, and introspecting. They stretch out tight muscle tissues and launch rigidity in all the again facet of the physique. They’ll relieve stress, nervousness, melancholy, insomnia, complications, and fatigue.
When studying a ahead bend yoga posture, you will need to decelerate and follow with right alignment and consciousness. Keep away from pulling and forcing your physique into the pose. As an alternative, deal with enjoyable and softening into the pose, moderately than pushing and pulling your self deeper. If you happen to really feel any discomfort throughout a ahead fold pose, maintain the pose with a flat again and lengthen your backbone.
If in case you have tight hamstrings, then attempt ahead bends with the knees bent. In case your palms don‘t attain the ground simply, use a set of block helps for help and to assist lengthen the backbone. In seated poses, it’s possible you’ll need to use a blanket or pillow below your hips to assist stop rounding your decrease again. You can even use straps to assist attain your toes.
9. Again bending poses
The backbends are one of the crucial necessary components of the yoga sequence as a result of they stretch the backbone, launch rigidity from the decrease again, and enhance posture. They activate prana life power power, enhance circulation, enhance temper, and activate the guts chakra.
Again bending poses are nice for opening up the entrance physique and supply a terrific alternative to deal with respiratory. If you happen to really feel any discomfort in your again, it could be as a result of tight muscle tissues or poor alignment. Attempt to discover a snug place to sit down the place you’ll be able to chill out your shoulders and neck. This can assist you to breathe deeply into your stomach with out straining your higher physique. If you happen to sit at a desk most days, backbends could also be difficult to follow as a result of they require a sure degree of mobility within the hips and decrease again.
Rooting down by means of your palms, legs, or hips creates a robust basis to your backbends. participating Uddiyana Bandha (stomach lock) helps stabilize the backbone and prevents damage. Have interaction Uddiyanna bandha by pulling the navel into the backbone and lifting the pubic bone away from the tailbone. This can strengthen the belly wall and stop pressure on the decrease again.
10. Hip opening poses
Hip opening yoga postures are any place that opens the hips and helps to stretch the six teams of muscle tissues that create motion within the hip joint. These embody largely flooring poses that help the load of the physique to encourage deeper stretching. Hip openers are sometimes accomplished after a warm-up or cooling down interval, however some individuals desire to do them earlier than beginning their yoga routine.
Hip opening yoga poses are an efficient technique of stretching tight hip flexors and hamstring muscle tissues which are usually attributable to extreme sitting. They’re additionally useful for bettering posture and stability; rising flexibility; relieving stress; lowering the danger of damage, notably within the decrease again; and bettering flexibility and vary of motion within the hips, legs, and again. They’re a terrific complement to different types of bodily exercise reminiscent of operating, biking and dancing.
Hip openers are typically energetically grounding and focus extra on flexibility than power, however they can be utilized to extend power and mobility all through the hips, knees, and ankles. Most hip opening asanas are appropriate for starting degree college students, as the bulk are simply tailored to any degree of power or flexibility.
11. Facet bending poses
Facet bends are a bunch of yoga postures that concentrate on the facet physique. They’re glorious for releasing rigidity within the arms, shoulders and sides of the torso. Yoga facet bends are a terrific for opening the ribs and increasing the chest. As we breathe into these stretches, we will really feel the power movement by means of our our bodies, releasing any rigidity and opening up the areas the place we maintain ourselves again.
Facet bends are particularly helpful for balancing out the nervous system, enjoyable the thoughts, and clearing the lungs. Facet bends useful for constructing core power, rising spinal mobility, and bettering flexibility. Additionally they construct stamina, endurance, focus, and reminiscence. A daily follow of facet bends may even strengthen the lungs, enhance circulation, and enhance immunity and power ranges.
Inversions are asanas the place the top is under the extent of the guts and hips. These are typically poses the place you might be the wrong way up or “inverted” out of your regular upright place, but additionally embody much less apparent asanas like downward canine or a standing ahead fold.
Yoga inversions are among the best methods to invigorate the nervous system, stimulate the immune system, and enhance general well being. Inversions are helpful for strengthening all the musculoskeletal system, together with the neck, again, legs, and arms. These poses additionally enhance shallowness, temper, psychological readability and reminiscence. Inverting the physique naturally improves blood movement and lymphatic drainage, which helps lower irritation.
13. Meditation poses
Meditation poses are particular seated positions which are used for meditation practices in addition to used throughout respiratory workouts. These embody just a few asanas however these are important to grasp, as they’re usually taught initially and finish of a yoga class.
In any meditation pose, it’s important to elongate your backbone and preserve the pure curve of your lumbar area. If you end up rounding ahead, sit up by utilizing a pillow or bolster to raise your hips.
A cushty, seated posture ought to remove or cut back ache throughout meditation. A posture with an extended and erect backbone will encourage your chakras or power facilities to be open and balanced. It’s particularly useful to your coronary heart middle to be open to encourage a compassionate and loving movement of power throughout meditation. As well as, by sustaining correct alignment in these poses, you’ll really feel extra energized, targeted and relaxed.
Sequencing the several types of yogasanas
The aim of yoga is to create stability, concord and peace inside oneself. This stability might be created by how one sequences a collection of yoga postures. Every yoga pose has its personal distinctive advantages, however they’re usually much like poses which are the identical sort. Due to this fact, it’s best to follow units of comparable poses collectively with the intention to obtain higher outcomes than in case you had been training them randomly.
In the end, an important factor when training the bodily postures is to seek out what feels best for you. There are numerous methods to do yoga, however there is just one method to really feel nice. The follow of yoga encourages you to experiment and play to seek out out what works greatest for you.