Typically, yogis practice poses barefoot on sticky yoga mats, while wearing comfortable clothing. Yoga poses range in degree of difficulty from restorative, or gentle, to advanced. You can build up to holding many yoga poses for longer and longer periods of time to increase their intensity. Poses build upon one another. For example, plank prepares the body for arm balance poses. Do not try advanced yoga poses without warming up your body first with preparatory poses.
Function
Poses challenge the body's strength, flexibility, balance or all of the above. The ultimate function of any yoga pose is to steady a yogi's mind so he can meditate better. Poses also create bodies that are capable of sitting in meditation for longer and longer periods of time. A true yogi uses a combination of yoga techniques, including yoga poses, to connect herself to higher consciousness. Breathing and focusing on the present moment are integral components of practicing yoga poses.
Common Names
Although there are countless yoga poses if you take into account variations and modifications, several occur frequently across many styles of yoga. Downward-facing dog is not only a pose in and of itself, but is also a pose placed between other sequences or vinyasas, which are pose combinations linked with the breath. You are likely to encounter warriors, triangles and variations of forward bends. The traditional seated poses of yoga are lotus or easy-seated pose. Instructors often use the Sanskrit translations of yoga poses, which usually end with the suffix "asana." For example, standing forward bend is "uttanasana."
Important Cues
Yoga follows the eight limbs of yoga outlined by Patanjali in the "Yoga Sutras." Ahimsa or non-violence applies to the practice of yoga poses, not just general lifestyle. Poses can challenge the limits of the body, but they should not cause pain. Yoga instructors cue students to find balance in each yoga pose. You work your muscles, but you balance that with calm even breath and a relaxed face and neutral shoulders. Work on staying present during yoga poses as part of disciplining the mind. Poses are internal as much as they are external.
Props
Your yoga mat is your primary prop, and often, your only prop, depending on the style of yoga you practice. Many instructors encourage the use of props for optimal alignment of poses. This is particularly important in the Iyengar style founded by Guruji or B.K.S. Iyengar. Common props include blocks, which help bring the floor to you; straps, which let you hold and reach a stretch, and bolsters for support. Many yoga studios and gyms can lend you mats and props during class.
Contraindications
Yoga is a low-impact and relatively safe activity, but there are some poses to avoid if you have certain medical conditions. Always let your yoga instructor know if you have any medical issues before beginning your practice. Pregnant women should avoid deep twists, over-stretching and, usually, inversions. Students with neck injuries often avoid poses that put pressure on the neck. If you have severe spinal issues of any kind, speak to your doctor before you try back-bending poses. Practice with Yoga Alliance- registered yoga teachers who can help you modify poses for your condition.
References
- "The Yoga Sutras of Patanjali, Translation and Commentary by Sri Swami Satchidananda"; Sri Swami Satchidananda; 1978
- B.K.S. Iyengar Yoga: FAQ
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