Yoga is a discipline that connects the body, mind and soul with the goal of achieving actualization and enlightenment. The word yoga originates from the Sanskrit root word yuj, meaning union or to yoke. Yoga began in ancient India, and followers continue to practice yoga into the 21st century. Yoga involves eight limbs, or categories, one of which is the physical practice of asanas, or poses. In Western society, the physical aspect of yoga is popular because of highly touted health and fitness benefits. Every yoga pose serves a purpose or function for your body. Balance your personal yoga practice by including poses from each category.
Arm Balances
Arm balances build upper body strength and improve focus. Arm balances require your complete concentration while you bear the weight of your body in your arms and hands. They range from beginner to advanced variations. Practice these poses consistently to achieve body awareness and control of your body weight against gravity. Examples of arm balances include the plank, which is a pushup position, forearm balance and handstand. Some arm balances are inversion poses.
Back Bends
Back bending poses offer physiological and psychological benefits. Dropping back into a pose allows you to overcome fears and open your heart to new experiences. Back bends also strengthen your core back and abdominal muscles. The spinal extension involved in the poses rejuvenates your spine by encouraging healthy blood flow. Examples of back bend poses include the shoulder bridge, wheel and camel poses.
Forward Folds
Forward folds allow you to lengthen your hamstrings and counterbalance back bend poses. Forward folds are performed by flexing your spine forward from either standing or seated postures. Folding forward creates space between each of your spinal vertebra, allowing your nerves to function unobstructed. Modify your forward folds if you are a beginner by bending your knees to avoid straining your back or leg muscles.
Inversions
Yoga Journal describes inversions as poses that place your heart above your head. Inversions allow you to reverse your normal blood flow, which aids in circulation and lymphatic drainage. Inversions are not recommended if you have glaucoma or high blood pressure or are experiencing your menstrual cycle. If you are pregnant, you may want to modify or skip certain inversions, such as the headstand. Inversion poses include the shoulder stand, headstand and plow pose.
Twists
Twists stimulate circulation, massage your intestines and restore your spine's range of motion. Twist during seated, standing and inverted poses. These poses promote healing by wringing metabolic by-products out of your organs and stimulating the flow of fresh oxygenated blood to repair tissues. Rotating, flexing and extending your spine through twisting poses strengthens the erector spinae muscles and decreases the risk of back injuries. Twisting poses such as the revolved triangle and chair twist are variations of standing postures.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- "The Heart of Yoga: Developing a Personal Practice"; T.K. Desikachar; 1995
- Yoga Journal: Yoga Poses
- Yoga Journal: Inversions 101
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