Over 100 poses, also known as asanas, are fundamental to the practice of yoga. Different asanas provide different benefits. Most asanas are classified into different categories such as backbends, forward bends, inversions, balancing poses and restorative poses. Combining these asanas into a flowing series is known as a vinyasa. Vinyasas coordinate movement with breath, linking the body and mind. You can create your own yoga practice by choosing a set of asanas that target your desired areas. Check with your doctor before beginning a yoga practice.
Backbending Asanas
Backbending asanas include poses such as the cobra, locust, bow and camel pose. Backbends help to open, stretch and lengthen your back and spine. According to yoga instructor Kate Tremblay in an article for Yoga Journal, backbending postures can help you to acknowledge and work with your limitations, build courage and stamina and open your heart chakra. Backbends should be avoided by people with back pain or are recovering from a back injury.
Inversions
Inversions are asanas that can help to promote health and longevity, revitalizing your organs, increasing circulation and boosting your immune system, according to senior Iyengar Yoga teacher Bobby Clennell in her book, "The Woman's Yoga Book." Inversions are poses where you invert your body by coming into either a headstand or shoulderstand. Inversion asanas include poses such as the plough pose, full headstand pose or supported shoulderstands. Avoid inversions if you are menstruating, have neck or back injuries or suffer from headaches.
Forward Bends
Forward bends can either be performed while sitting or standing. These asanas help to lengthen your torso, stretch your hamstrings and gluteal muscles. Forward bends also help to calm the mind and lower your blood pressure, according to author and yoga instructor Mukunda Stiles in his book, "Structural Yoga Therapy: Adapting to the Individual." If you suffer from lower back problems or low blood pressure, avoid forward bends.
Balancing Poses
Balancing poses, such the tree pose, half moon pose and warrior III pose, increase your sense of balance and stability. Standing poses are performed on one leg, while seated balancing poses, such as the boat pose, help to engage your core muscles, building strength and stability. If you are pregnant or suffer from any disorder that affects your balance, avoid practicing balancing poses.
Restorative Poses
Restorative yoga asanas are poses such as child's pose or savasana, the corpse pose. These poses encourage relaxation, replenish your energy, reduce blood pressure and slow down your nervous system, according to author Clennell. Restorative poses are typically incorporated at the end of a yoga session, to allow time to reflect on your practice and to still your mind and body.
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