Yoga is widely known for its ability to improve strength, flexibility and balance. Different yoga positions have also been shown to reduce stress, improve sleep and digestion, and relieve a variety of medical conditions such as diabetes, arthritis, asthma, back pain, migraines, high blood pressure and heart disease, according to the University of Maryland Medical Center. A complete and balanced yoga session should include a variety of poses that work together to systematically benefit every part of the body.
History
Yoga postures are part of the eight-limbed practice of yoga, which was developed in India nearly 6,000 years ago. "Yoga" is a Sanskrit word meaning "to unite," referring to the union of the self with the higher universal consciousness. The physical postures in yoga were originally designed to help prepare the body for long periods of meditation, with the ultimate goal of becoming one with the universe. After yoga was introduced to the United States in the late 1800s, Americans grew to appreciate it for its physical benefits.
Types
Most yoga classes involve a combination of standing poses, twists, backbends, forward bends and seated poses. Some classes may incorporate core exercises and more difficult postures such as balances and inversions. Restorative yoga classes use reclined postures to promote a deeply restful state and reduce stress.
Benefits of Basic Positions
Standing poses "teach the muscles in your legs to hold your joints in proper alignment," says exercise physiologist and yoga instructor Dario Fredrick. Poses such as warrior I, warrior II, chair pose and downward-facing dog strengthen the leg as an entire unit. They also strengthen the muscles that protect the knee and ankle joints. Twisting poses can restore and maintain the normal rotation of the spine, as well as maintain normal length and resilience of soft tissues around the spine, abdomen, rib cage and hips, says physical therapist and yoga teacher Julie Gudmestad. Twisting postures also cleanse the internal organs, stimulate circulation and increase focus. Backbends, according to Yoga Journal, have been shown to provide energy, reduce depression, relieve back pain, and improve posture, while forward bends calm the brain, help relieve stress and depression, stimulate the liver and kidneys, improve digestion, reduce fatigue and anxiety, and relieve headaches and insomnia.
Benefits of Advanced Positions
Core postures, which engage and strengthen the abdomen, can improve digestion and help relieve stress. Balances can be supported by the arms or the legs. Arm balances strengthen the arms and wrists while standing balances strengthen the legs. Both types improve balance and concentration. Inversions are dramatic postures that raise the feet above the head. According to yoga instructor Natasha Rizopolous, they can improve sleep, focus, digestion and other functions such as lymphatic drainage and blood flow to the heart.
Precautions
Learning proper alignment is essential to receiving the intended benefit of the posture and avoiding injury. Always take the time to become familiar with the pose and the proper alignment before attempting to go deeper into the pose. You will receive benefit from executing the posture correctly, regardless of how deeply you enter the posture. As your strength and flexibility increase over time, you will be able to enter into poses more deeply.
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