Yoga Positions Guide

Yoga positions feature standing poses, seated poses, kneeling poses, lying poses and balancing poses. Within these groups, there are poses that include twists, bends and inversions. Hold each pose individually for a certain length of time, or combine poses into a sequence which you move through during your practice.

Standing Poses

Standing poses require you to stabilize your center of gravity and engage your core muscles in an effort to remain strong and upright. Teachers often ask their students to spread their toes and feel the points of contact with the mat beneath them. Typical standing poses include Mountain Pose, Warrior Pose, Triangle Pose, Chair Pose and the Standing Forward Bend.

Seated Poses

Seated poses can have restorative effects on the natural functions of the pelvis and lower back. They leave the mind free for meditation or contemplation, as you do not have to concentrate on your breath or the pull of gravity on your body. You can practice breathing techniques in the Easy Pose or the Locust Position. Other seated poses include the Lion Pose, the Seated Forward Bend, the Bound Eagle Pose, the Cow Faced Pose, the Monkey Pose, the Turtle Pose, the Great Seal and the Boat Pose.

Kneeling Poses

Kneeling poses can be beneficial to the hip and pelvis; however, take care not to stress the knee joints. The most common kneeling pose is Child's Pose, which practitioners often use as a resting or restorative pose between other positions. Other kneeling poses include the Camel Pose, the One Legged Pigeon Pose and the Gate Latch Pose.

Lying Poses

Savasana, or Corpse Pose, is the basis of the lying poses. It requires very little effort, and yoga instructors often feature it at the end of class for relaxation or meditation. Other lying poses can be performed either on the front or the back and include the Two Legged Table Pose, Apana Pose, Bridge Pose, Lying Belly Twists, the Fish Pose, the Cobra Pose, the Bow Pose and the Locust Pose.

Balancing Poses

Balancing poses include both arm-supported poses and balancing on one leg. Many balancing poses require a lot of concentration and practice in order to complete them properly. Both the Upward and Downward Facing Dog Poses can be classed as arm balances, while the Tree and Dancer Poses can be classed as one-legged balances. Other balances include the Handstand, the Headstand, the Wheel, the Plank, the Crane Pose and the Peacock Pose.