Yoga poses (or asanas) serve different purposes and include a range of difficulty levels. A study sponsored by the American Council on Exercise found that yoga improved students' flexibility, muscular strength, endurance and balance. Many yoga poses provide benefits in more than one category. For example, the popular pose Downward Facing Dog, builds strength in the upper body as it simultaneously stretches the calves, shoulders and hamstrings.
Twists
The most obvious effect of yoga twists is an increase in spinal flexibility. Deep twists are also popular for their cleansing and detoxifying benefits. Yoga Journal emphasizes that twists like Half Lord of the Fishes, Twisting Chair and Revolved Triangle, stimulate the kidneys and liver, relieve sciatica pain and increase appetite.
Inversions
All inversions are popular for their ability to reduce fatigue, stimulate the glands and cleanse the circulatory system. Full inversions, which involve the feet being above the head as in Shoulderstand and Headstand, build endurance and core strength. Yoga poses like Bridge and Standing Forward Fold are half inversions, which only involve the heart being above the head. Standing Forward Folds (or Forward Bends) are popular for increasing flexibility in the hamstrings and back.
Backbends
Backbends are practiced in many ways. Poses like Bow, start with a student on their stomach and build leg strength and back flexibility. Students practice Dancer from a standing position to not only improve flexibility, but also to challenge balance. Milder Backbends like Cat and Cow stretch the back and abdominals without requiring balance or too deep of a stretch.
Balancing
Balance yoga postures start with a student standing on both feet in Mountain Pose. Tree, Dancer, Standing Pigeon and Eagle challenge yogis to balance on one foot. Arm balance poses, like Crow, use arm and abdominal strength to have a student balance on their hands alone. Headstand and Handstand are also forms of balancing poses. Note that a student can greatly improve their balance through a regular yoga practice.
Strengthening
Many people think of balance and flexibility when they consider yoga, but are later surprised to find that strength is a major element of it. The Warrior sequence, which includes Warriors One, Two, Three, Reverse and Side Angle, are the staple of many yoga classes because they build leg and core strength. Plank, Downward Facing Dog, Boat and Spinal Balance are just a few of the yoga positions that build muscular strength and endurance.
Stretches and Restorative
Yoga instructors often use Seated Forward Bend, Bound Angle (or Butterfly) and Pigeon as staple, stretching yoga poses. When blankets, blocks and bolsters support parts of the body in a position, they become restorative poses, which means the body rests within the stretch with little effort.
An entire yoga format, Restorative Yoga, recently emerged, which focuses solely on yoga poses that help students relax. Yoga Journal names Child's Pose, Legs Against the Wall and Reclining Bound Angle Pose as some of the more popular restorative poses. Almost all styles of yoga use Relaxation, which is also known as Savasana or Corpse Pose, as the pose to finish class. Some students use Relaxation as a position in which to meditate.
Member Comments