With a basic understanding of the effect different classifications of yoga poses have on your body, you can create a well-rounded routine with just a few postures. For beginners or those with limited time, this allows you to maintain an effective home practice. Each type of pose has a primary result on your body, and some poses function across multiple categories.
Forward Bends
Forward bends lengthen your hamstrings and stretch your spine. At the same time, they compress the internal organs to stimulate their functioning. You can perform forward bends seated as Paschimottanasana, seated forward bend, or standing like Uttanasana, standing forward bend. Uttanansana also acts as an inversion.
Inversions
For some people, positioning the body so the heart is below the hips and above the head improves digestion and provides a brief respite for the circulatory system. Sarvangasana, or shoulder stand, is a relaxing and introspective inversion, while Sirsasana --- headstand --- is energizing. "Yoga Journal" reports, "contraindications include neck injuries, epilepsy, high blood pressure, heart conditions, and eye problems." However, postures like legs up the wall provide some of the benefits of inverted poses and are safe for most practitioners.
Backbends
To stretch the front of your torso, open your hip flexors and loosen your lower spine, you can try backbending postures. Even a mild, active backbend like Bhujangasana --- cobra pose --- strengthens the spinal muscles and opens the shoulders. Passive backbends like the restorative version of fish pose --- Matsyasana, which uses a bolster to support your spine --- add relaxation to the other effects of this class of postures.
Twists
"Yoga Journal" lists some of the physical rewards you gain from twisting postures: "There are physiological benefits to the circulatory system and internal organs, structural benefits to the musculoskeletal system, and focusing benefits to your consciousness." If you imagine your body like a sponge, twisting wrings out what your body does not need, allowing the tissues and organs to absorb fresh blood and promote healing. The discs between your vertebrae and bones also gain mobility. Twists can help prevent or counteract compression of your spinal joints.
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