Yoga Poses & Explanation Of Benefits

Yoga is a holistic mind-body practice that provides both physical and mental benefits. Yoga poses are also referred to as asanas, which is a Sanskrit word that can be literally translated as a "steady and comfortable posture," according to Pantanjali, the founder of Ashtanga yoga. Hatha yoga postures are usually performed as a part of a flowing series, also known as a vinyasa.

Forward Bends

Forward bends are yoga poses where you literally bend your body forward. These poses can be performed in a standing or sitting position. Examples of forward bends include Paschimottanasana , the straight-legged seated forward bend, and Uttanasana, the standing forward bend. According to Advaita Yoga Ashrama, these poses provide a number of benefits, including stretching your hamstrings and the entire back of your body, alleviating digestive problems, stimulating your solar plexus and calming the mind.

Inversions

Inversions are poses where you invert your body so your head is lower than your heart. Inverted yoga poses include the Sirsasana, or Headstand, and Sarvangasana, or Shoulderstand. These poses are more challenging than other poses because they require proper alignment and the ability to hold the poses for a longer period of time. According to Yoga Journal, inversions provide benefits to your cardiovascular, lymphatic, nervous and endocrine systems.

Standing Poses

There are numerous standing yoga poses that each provide different benefits. Two standing poses commonly performed in a vinyasa are the Triangle Pose and the Warrior series. The Triangle pose increases neck and hip mobility and flexibility, stretches your spine, side waist and calf muscles and broadens your chest and shoulders. The Warrior series strengthens your legs, back, shoulders and arms and can increase stamina while quieting the mind.

Twists

Twisting yoga poses involve twisting your body while either in a seated or a standing position. Twisting postures include poses, such as the Revolved Triangle or Cow Pose. According to Yoga Journal, twists stimulate your spine and promote healthy spinal rotation, cleanse your internal organs and stimulate your circulatory system.

Restorative Poses

Restorative poses are resting postures that combine breathwork and meditation with asanas to calm the mind, relieve stress and promote your "relaxation response." Restorative poses encourage healing, according to yoga teacher Kelly McGonigal in her book, "Yoga for Pain Relief: Simple Practices to Calm Your Mind & Heal Your Chronic Pain." Examples of restorative yoga poses include Savasana, or the Corpse Pose, and Legs-Up-The-Wall pose.