The practice of modern yoga enables you relax, achieve greater flexibility, develop breathing techniques and enhance your mind-body connection. The wide variety of yoga postures enables you to develop overall body harmony and strength. Perform restorative, standing and other postures that allow you to focus on your body and breathing to feel stronger and more peaceful.
Sitting Postures
Begin your yoga session with sitting postures as a way to mentally and physically prepare your body for more complex postures or as a meditation position. Focus on attaining the proper position in your sitting posture. The lotus pose, or padmasana is easy to perform and relaxing. Sit unsupported on the floor or your yoga mat with your legs straight in front of your body. Wrap both hands around your right foot place it on top of your left upper thigh. Repeat with your left foot. Sit up straight, place your hands palms up on your knees and hold the position.
Standing Postures
Standing postures range from the simple Mountain Pose, or tadasana, to more complex postures such as the Warrior I pose, or virabhadrasana. Standing postures enable you to attain better posture, become aware of your core muscles and spine and experience a sense of energy and body awareness. Improve your balance by performing the vrkshasana, or Tree Pose. Stand on both feet with your feet pressed together. Lift your hands directly over your head, touching your palms together. Engage your core muscles as you slide your right foot up along the inside of your left leg. Stop when your right heel is even with your upper left thigh. Hold the position and repeat on the other leg.
Inversion Postures
Inversion postures in yoga may have a diuretic effect in some people, according to Stanley F. Wainape and Avital Fast, editors of the book "Alternative Medicine and Rehabilitation: Guide for Practitioners." Begin learning inversion postures slowly, with the guidance of an experienced yoga instructor to help avoid injury. Headstands, or sirsanas, and the shoulder stand, also known as the sarvangasana, are common inversion postures. Avoid inversion postures if you have hypertension, heart disease or a history of aneurysms or hemorrhages.
Restorative Postures
Restorative postures help you relax when performed alone or in between more complicated and complex postures. Concentrate on stretching your body while performing the savasana, or Corpse Pose. Lie face up on your yoga mat. Spread your feet slightly apart and place your arms about six inches from your body. Relax completely, allowing your body to sink into the mat. The Legs-Up-the-Wall Pose, or viparita karani, stretches your legs while relaxing your body. Place a firm pillow or several blankets close to a wall. Sit sideways on your support. Rotate your body and slide your legs up the wall. At the same time, rest your upper body on the floor. Relax in the posture for up to 15 minutes.
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