14 Totally different Forms of Yoga Asanas and Their Advantages: Standing, Sitting and Extra

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Welcome to our information on 14 various kinds of asanas!

Meditation Workshop

Asanas or poses are probably the most practised a part of the entire yoga system. Historically asana in yoga is outlined as a snug seat. There are greater than 200 poses (asanas) in modern yoga. Categorizing so many poses into sure kinds of asanas is a straightforward strategy to get to learn about their traits generally.

There are primarily 14 kinds of asanas primarily based on bodily orientations and give attention to specific physique components. These 14 varieties sum up virtually all recognized poses of yoga. Numerous asanas are designed to assist practitioners obtain steadiness, flexibility, and rest.

On this article, we’ll cowl 14 various kinds of asanas; together with standing, sitting, twists, ahead bends, backbends, and extra. Assume any pose title in your thoughts and it’ll fall underneath one of many kinds of asanas we have now included on this article. Every sort will embrace a number of examples of poses of that class, together with their advantages and issue degree.

Different types of yoga poses: Classification of yoga poses

1. Standing Poses

mountain pose tadasana
Picture: Canva

Standing poses are kinds of asanas that are carried out whereas standing upright, with the ft firmly planted on the bottom. You would possibly both stand straight, bend ahead, sideways, and even cut up your legs aside – all come underneath standing pose varieties. The important thing right here is that your ft, both each or one, all the time contact the bottom.

Primarily standing poses are used to construct power and suppleness all through the whole physique, making ready us for deeper stretches and extra superior asanas. They’re the muse of many newbie and superior poses. In addition they act as a type of warm-up yoga as they activate all of the muscle mass of the physique. They’re usually held for shorter intervals of time than different poses, normally solely two to 4 breaths lengthy.

Advantages

Standing poses primarily construct robust and steady legs, hips, and core muscle mass. These poses are nice for growing power and suppleness within the higher physique (particularly shoulders and chest) when the arms are raised. They’re the go-to classes of poses to right your posture and give attention to the alignment of the backbone.

Along with their bodily advantages, standing poses additionally assist to floor us and join us to the earth aspect inside ourselves.

Examples

Some frequent standing poses embrace Mountain pose (tadasana), Tree pose (Vrikshasana), and the 5 Warrior poses. In Mountain pose, the ft are hip-width aside and the arms are on the sides of the physique. In Tree pose, one foot is positioned on the within of the other thigh whereas the arms are raised overhead. The Warrior poses contain a sequence of lunges with the arms raised overhead in numerous positions.

Problem degree

Standing poses require each flexibility and power, making them a significant element of a balanced yoga apply. Some standing poses which require you to steadiness or bend (ahead/backward) may be difficult, particularly for freshmen, and ought to be approached with warning. You will need to take note of the location of the ft, knees, hips, backbone, and head to keep away from harm.

An necessary tip to remember when practising standing poses be certain that your physique weight is evenly distributed in your ft, ankle, knees, and hips. The alignment of your head additionally performs an necessary function as it’ll pave the best way for correct spinal alignment.

2. Seated Poses

Seated poses, because the title suggests, point out a pose whereby your buttock or sitting bones are in touch with the bottom. In these kinds of poses, your legs could be prolonged in entrance of you (as in Dandasana – employees pose), crossed (as in Sukhasana – simple pose), or bent on the knees (as in Vajrasana – thunderbolt pose).

Sitting yoga poses are a number of the most stabilizing poses as you’ve a big base of grounding. The seated poses are extra about stretching and bettering the vary of motions of the hamstrings, quads, hips, calves, and decrease again than power. They assist in calming the thoughts and stress-free the physique. Subsequently many of the meditative positions are seated poses solely.

Advantages

Seated poses present quite a few advantages to the practitioner, together with stretching and strengthening the muscle mass of the hips, legs, and again. In addition they assist to enhance spinal alignment and promote good posture. Seated poses are preferrred for many who have issue standing for lengthy intervals or have accidents that stop them from standing. They are often a wonderful strategy to launch stress and stress from the physique and thoughts.

Seated poses will also be nice for bettering digestion and relieving menstrual cramps, again ache, and sciatica. When practised frequently, they may also help to extend flexibility, cut back stiffness within the joints, and promote total well-being.

Examples

Some frequent seated poses embrace Straightforward pose (Sukhasana), Seated Ahead Fold (Paschimottanasana), and Lotus pose (Padmasana). In Straightforward pose, the legs are crossed with the ankles positioned in entrance of the other knee. In Seated Ahead Fold, the legs are prolonged straight in entrance of the physique whereas the torso folds ahead. In Lotus pose, the legs are crossed with the ft resting on reverse thighs.

Problem degree

Seated poses are typically much less bodily demanding than standing poses, however they nonetheless require flexibility and power. They’re normally held for longer intervals than standing poses, permitting the practitioner to deepen the stretch and enhance flexibility. Sure seated poses that contain ahead bending or twisting may be difficult for freshmen, particularly these with tight hips or hamstrings.

An necessary tip to remember when practising seated poses is to sit down up tall and interact the core muscle mass to help the backbone. You may as well use props similar to blankets, blocks, or bolsters to assist help the physique and make the poses extra snug.

3. Susceptible Poses

Primarily based on the physique place, inclined poses are the kind of asanas through which the practitioner’s abdomen and face are in direction of the bottom, and even touching the bottom. These poses require a number of core and higher physique power, making them a fantastic addition to any yoga apply.

You will see that that probably the most inclined poses are backbends similar to Cobra Pose, Locust Pose, and Sphinx Pose. These poses with back-bends are nice for spinal flexion. They assist in opening the center centre and increasing the lung capability by widening the chest.

Advantages

Susceptible poses primarily give attention to strengthening the muscle mass of the again and the core. They may also help to enhance posture and relieve stress within the decrease again and shoulders. These poses additionally assist to stretch the muscle mass of the hips and thighs, which may also help to enhance flexibility and vary of movement. Along with their bodily advantages, inclined poses may assist to calm the thoughts and cut back stress and nervousness.

Examples

Some frequent inclined poses embrace Cobra pose (Bhujangasana), Locust pose (Salabhasana), and Bow pose (Dhanurasana). In Cobra pose, the palms are positioned on the mat subsequent to the shoulders, and the higher physique is lifted off the mat, stretching the muscle mass of the again. In Locust pose, the legs and arms are lifted off the mat, strengthening the muscle mass of the again and the glutes. Bow pose entails bending the knees and reaching again to seize the ankles, then lifting the higher physique and legs off the mat.

Problem degree

Susceptible poses may be difficult for freshmen, as they require a number of higher physique and core power. You will need to method these poses with warning and to take heed to your physique. Many of the inclined poses are contraindicated for pregnant girls or individuals who have undergone surgical procedure within the entrance a part of the physique.

Correct alignment is vital in stopping harm in inclined poses, so it is very important take note of the location of the arms, ft, and shoulders. As with all yoga poses, it is very important work inside your personal limits and to progress slowly and safely.

4. Supine Poses

Supine poses are the kind of yoga asanas which are carried out whereas mendacity in your again along with your face up. Probably the most frequent supine pose is the Savasana (Corpse Pose) which is carried out throughout a transition or on the finish of the yoga session.

Also referred to as yoga postures mendacity on the again, many of the supine poses are extraordinarily stress-free, cooling, and soothing in nature. They’re typically beneficial for individuals who have bother sleeping, endure from insomnia, or have nervousness. Many supine poses may be made restorative when carried out with props similar to a blanket underneath the top and neck or a bolster underneath the knee.

Advantages

Supine poses assist to stretch and strengthen completely different components of the physique, together with the again, hips, legs, and arms. These poses may enhance posture, enhance flexibility, and promote rest. They’re notably useful for many who spend a number of time sitting or standing, as they counteract the results of those positions on the physique.

Examples

Some frequent supine poses embrace Bridge pose (Setu Bandha Sarvangasana), Corpse pose (Savasana), and Reclining Certain Angle pose (Supta Baddha Konasana). In Bridge pose, the yogi lifts their hips off the bottom whereas maintaining their shoulders and ft on the ground. In Corpse pose, the yogi lies on their again with their legs and arms relaxed at their sides. In Reclining Certain Angle pose, the soles of the ft are introduced collectively whereas the knees fall out to the edges.

When performing asanas whereas mendacity in your again, you’ll be able to take leverage of gravity to extend your flexibility and power within the backbone and legs, in addition to your means to bend your again.

Problem degree

Supine poses are typically thought-about to be accessible for yogis of all ranges. Nevertheless, some poses could require modifications or the usage of props for freshmen. As with every yoga apply, it is very important take heed to your physique and method the poses with warning.

5. Ahead-bending poses

Once you convey your entrance higher torso ahead in direction of your decrease physique or vice-versa, you might be performing a ahead bending pose.

Ahead bending poses are sometimes included at the start of a yoga apply as a strategy to heat up the physique and calm the thoughts. They will also be included right into a restorative yoga apply to advertise rest and launch stress within the physique.

Advantages

The ahead bends alleviate stress all through the whole bottom of the physique by stretching and lengthening out stiff muscle mass whereas the entrance a part of the physique’s muscle mass is contracting.

Ahead bending poses provide a variety of advantages, together with improved flexibility within the backbone and hamstrings, in addition to elevated blood movement to the top and neck. Practising ahead bending poses frequently can result in higher posture and elevated mobility within the hips and decrease again.

Ahead folds are additionally recognized for his or her stress-free, introspecting, and calming traits and the top comes beneath the center. It encourages the blood movement in direction of the top which is nice for psychological readability and assuaging stress and stress. To make them restorative, lecturers encourage together with props like cushions and bolsters.

Examples

Some frequent ahead bending poses embrace Standing Ahead Bend (Uttanasana), Seated Ahead Bend (Paschimottanasana), and Downward-Dealing with Canine (Adho Mukha Svanasana). In Standing Ahead Bend, the ft are hip-width aside and the higher physique is folded ahead from the hips. In Seated Ahead Bend, the legs are prolonged in entrance of the physique and the higher physique is folded ahead over the legs. In Downward-Dealing with Canine, the physique kinds an inverted V-shape, with the arms and ft on the bottom and the hips lifted.

The Plow Pose is one such ahead bend that may be performed within the supine place since you might be bringing your decrease physique in direction of the torso.

Problem degree

Ahead bending poses may be difficult for freshmen, as they require a sure diploma of flexibility within the hamstrings and decrease again. You will need to method these poses with warning and keep away from forcing the physique past its pure limits. Modifications, similar to bending the knees or utilizing props, can be utilized to make these poses extra accessible.

6. Again-bending Poses

Backbends, also called spinal extensions, are the kind of yoga poses the place the backbone is stretched in the other way of a ahead bend. These poses are necessary for sustaining spinal well being, flexibility and relieving stress from the decrease again. Backbends may be each energizing and calming for the thoughts and physique.

Backbends are sometimes included into yoga apply as a strategy to steadiness out the ahead bending poses. They’re usually practised in direction of the top of a sequence when the physique is warmed up. You will need to interact the core muscle mass and lengthen the tailbone in direction of the heels to guard the decrease again throughout backbends. Backbends will also be modified with props similar to blocks, straps, or a bolster to make them extra accessible for freshmen or to deepen the pose for superior practitioners.

Advantages

Backbends have many advantages, together with bettering posture and spinal alignment, strengthening the muscle mass of the again, chest, and shoulders, rising lung capability, and lowering stress and nervousness. These poses may stimulate the nervous system, enhance digestion, and enhance the immune system.

Examples

Some frequent backbend poses embrace Cobra (Bhujangasana), Upward Dealing with Canine (Urdhva Mukha Svanasana), Bridge (Setu Bandha Sarvangasana), Camel (Ustrasana), and Wheel (Urdhva Dhanurasana). In Cobra pose, the chest is lifted off the bottom whereas the arms are positioned beneath the shoulders. In Upward Dealing with Canine, the physique is lifted off the bottom with the arms straight and the chest open. In Wheel pose, the physique is lifted off the bottom whereas the arms and ft are firmly planted.

Again-bend doesn’t essentially imply that your whole higher physique ought to be tilted again. The important thing right here is the side of spinal extension. Poses like Cow Pose and Bridge Pose even have a facet of spinal extension, making them part of the backend class.

Problem degree

Backbends may be difficult for freshmen, particularly if there may be restricted flexibility within the backbone or chest.

When performing a again bend you have to be cautious of your physique restrict. The second you are feeling a pressure, you could come out of the pose and search for different secure variations to carry out the pose. Inserting your arms in your decrease again, buttocks, or the again of your thighs may be of big assist.

7. Twisting Poses

Twisting yoga poses are the kind of asanas the place the backbone is rotated or twisted across the centre. These poses may be performed seated, standing, and even mendacity down (supine or inclined), and contain twisting the torso to at least one aspect or the opposite.

Twisting poses are thought-about to be energizing and invigorating, as they assist to stimulate the nervous system and enhance circulation. They’re typically used in direction of the top of a yoga apply to organize the physique for rest and meditation. Twisting poses may assist to launch stress and tightness within the muscle mass and enhance total flexibility.

Advantages

Twisting postures have quite a few advantages; they assist to stimulate digestion, enhance spinal mobility and suppleness, and enhance circulation to the inner organs. Twisting poses additionally assist to detoxify the physique by releasing stress and toxins from the muscle mass and organs. Moreover, they may also help to alleviate again ache and enhance posture.

Examples

Frequent twisting poses embrace seated spinal twist (Ardha Matsyendrasana), supine spinal twist (Supta Matsyendrasana), and twisted lunge (Parivrtta Anjaneyasana). In seated spinal twist, the torso is rotated to at least one aspect whereas the legs are folded. In supine spinal twist, the legs are straight and twisted to at least one aspect whereas the arms are prolonged out to the edges. In twisted lunge, one leg is ahead in a lunge place whereas the torso is twisted to the other aspect.

Problem degree

Twisting poses may be difficult, particularly for freshmen. They require good spinal flexibility and power. Rookies ought to begin with mild twists and step by step work their means as much as extra superior poses.

8. Balancing Poses

Balancing poses are the kinds of asanas through which you steadiness the physique weight both on one leg or in your arms. These poses assist strengthen your hamstrings, calves, quadriceps, glutes, and abs. They want extra core power and stability than another sort of pose.

Balancing poses are usually carried out in direction of the center or finish of a yoga class after the physique has been warmed up and the thoughts has been centered. They could be a enjoyable and difficult strategy to construct power and enhance total steadiness and coordination. You will need to method these poses with persistence and a way of playfulness, as it could take time to develop the required power and stability.

Advantages

Practising balancing poses can result in improved posture and core power. In addition they promote flexibility and may also help to scale back stress and nervousness. Moreover, balancing poses require focus and focus, which may enhance psychological readability whereas fostering self-assurance, grit, and resolve.

Examples

Frequent balancing poses embrace Tree pose (Vrikshasana), Warrior III (Virabhadrasana III), and Half Moon pose (Ardha Chandrasana). In Tree pose, the practitioner balances on one foot whereas putting the opposite foot on the inside thigh. In Warrior III, the practitioner extends one leg backward whereas maintaining the core engaged and the arms prolonged ahead. Half Moon pose requires the practitioner to steadiness on one foot whereas reaching the other arm and leg in reverse instructions.

Problem Degree

Balancing poses may be difficult, particularly for freshmen. You will need to method these poses with warning and to make use of props or modifications if wanted. Some frequent balancing poses, similar to Tree pose and Warrior III, require a big quantity of steadiness and coordination, whereas others, similar to Half Moon pose, could require extra flexibility.

9. Inversion Poses

Inversion Poses

Inversion poses are the kinds of yoga asanas that contain turning the physique the other way up, with the top beneath the center. These poses are sometimes thought-about extra superior and may be intimidating for freshmen, however they provide a variety of advantages for each the physique and the thoughts.

Advantages

Practising inversion poses may also help to enhance circulation, enhance blood movement to the mind, and enhance the immune system. In addition they assist to develop steadiness, strengthen the core, and enhance total physique consciousness and management. Inversions will also be nice for lowering stress, nervousness, and melancholy by selling rest and mindfulness.

Examples

Some frequent inversion poses embrace Shoulder Stand (Sarvangasana) and Headstand (Sirsasana). In Shoulder Stand, the legs are lifted up in direction of the ceiling whereas the shoulders and again of the top stay on the mat. In Headstand, the physique is lifted up onto the top and forearms, with the legs extending up in direction of the ceiling.

Downward Dealing with Canine Pose and Standing Ahead Fold can be thought-about a sort of delicate inversion pose as the top is considerably decrease than the center and the hips.

Problem degree

Inversions may be difficult for freshmen and ought to be approached with warning. It’s necessary to construct power and stability within the higher physique, notably the shoulders and arms, earlier than making an attempt extra superior inversions similar to headstands or handstands. Practising with a certified instructor and utilizing props similar to partitions or blocks may assist to help and information your apply.

10. Hip-opening Poses

Primarily based on the give attention to specific physique components, yoga asanas may be categorised as hip-opening poses.

Yoga poses that promote stretching and opening of the hip and the encircling muscle mass on the hip joint are part of hip-opening poses. Most hip-opening poses are carried out whereas seated because it encourages deeper stretch.

Hip-opening poses are sometimes included in a typical yoga class sequence, notably in courses targeted on stress aid, rest, or bodily remedy. They will also be utilized in mixture with different yoga poses to create a well-rounded apply that addresses all areas of the physique. It’s important to heat up the physique earlier than practising hip-opening poses, because the hips are a fancy joint that requires correct preparation to keep away from harm.

Advantages

Hip-opening poses have a number of advantages, together with bettering flexibility, rising circulation, and lowering decrease again ache. These poses may assist to launch saved feelings and stress which are typically held within the hips, resulting in an elevated sense of emotional and psychological well-being.

Examples

Some frequent hip-opening poses embrace pigeon pose (Eka Pada Rajakapotasana), and butterfly pose (Baddha Konasana). In pigeon pose, the entrance leg is bent at a 90-degree angle, whereas the again leg is prolonged behind the physique. In butterfly pose, the soles of the ft are introduced collectively, and the knees are opened out to the edges.

Problem degree

Hip-opening poses may be difficult, particularly for freshmen, as they require a mixture of flexibility, power, and steadiness. You will need to method these poses with warning and take heed to your physique to keep away from harm.

11. Core strengthening Poses

Core strengthening poses are the kind of yoga poses that target constructing and strengthening the muscle mass of the core, together with the abs, obliques, and decrease again. These poses are important for growing core power, which is necessary for sustaining correct posture, bettering steadiness, and supporting the backbone.

Advantages

Practising core strengthening poses frequently may also help to tone and strengthen the muscle mass of the stomach and decrease again, which may enhance total core stability. This elevated power and stability can enhance steadiness and help correct alignment of the backbone, lowering the danger of harm. Core strengthening poses additionally assist to enhance digestion, enhance metabolism, and promote total bodily and psychological well-being.

Examples

Some frequent core strengthening poses embrace Boat pose (Navasana), Plank pose (Phalakasana), and Facet plank (Vasisthasana). In Boat pose, you steadiness in your sit bones and elevate your ft and arms off the bottom. In Plank pose, you maintain your physique in a straight line, supported by your arms and toes. In Facet plank, you steadiness on one arm and the aspect of 1 foot, with the opposite arm and leg lifted.

Problem degree

Core strengthening poses may be difficult, particularly for freshmen. They require each power and suppleness and ought to be approached with warning. You will need to take note of the alignment of the backbone, hips, and shoulders to keep away from harm.

12. Chest Opening Poses

chakrasana (wheel pose)
Picture Supply: Canva

Chest opening poses are a sort of yoga posture that focuses on stretching and opening the chest and shoulder muscle mass. These poses are necessary for bettering posture and lowering stress within the higher physique.

These poses are sometimes included right into a yoga class sequence after a sequence of ahead folds to create steadiness within the physique. They will also be practised on their very own as a strategy to counteract the results of sitting and slouching.

Advantages

Chest opening poses assist to stretch the chest muscle mass, which may turn into tight resulting from poor posture, stress, and lack of motion. In addition they assist to strengthen the again muscle mass, which may enhance posture and cut back again ache. Moreover, these poses may also help to scale back stress and stress within the higher physique, selling emotions of rest and calm.

Examples

Frequent chest opening poses embrace Cobra pose (Bhujangasana), Upward-Dealing with Canine pose (Urdhva Mukha Svanasana), and Camel pose (Ustrasana). In Cobra pose, the arms are positioned beneath the shoulders and the chest is lifted off the bottom. In Upward-Dealing with Canine pose, the arms are positioned beneath the shoulders and the chest is lifted off the bottom whereas the legs are straight. Camel pose entails kneeling and reaching again to seize the ankles whereas lifting the chest and maintaining the neck lengthy.

Problem degree

Some chest opening poses may be difficult, particularly for freshmen. Poses that contain deep backbends could require extra flexibility and power. It’s necessary to take heed to your physique and solely go so far as feels snug. Modifications and props, similar to blocks or bolsters, can be utilized to make the poses extra accessible.

13. Facet Bending Poses

Facet bending poses are kinds of yoga postures that contain stretching the muscle mass on the edges of the physique. These poses are usually performed whereas standing, seated, or mendacity down and contain bending the torso to at least one aspect or the opposite.

Advantages

Practising aspect bending poses may also help to enhance flexibility within the backbone, enhance lung capability and enhance respiration, and cut back stress within the neck and shoulders. It makes them good stretches to do earlier than pranayama apply. These poses additionally stimulate the digestive system and assist to enhance circulation.

Examples

Frequent side-bending poses embrace Triangle pose (Trikonasana), Half Moon pose (Ardha Chandrasana), and Gate pose (Parighasana). In Triangle pose, the ft are unfold broad aside and the torso is bent to at least one aspect, with the arm on that aspect reaching in direction of the bottom and the other arm reaching up in direction of the sky.

Problem degree

The issue degree of aspect bending poses varies relying on the precise pose. Some poses could also be tougher for freshmen, particularly those who require balancing or twisting. You will need to method these poses with warning and take heed to your physique.

14. Meditation Poses

Meditation poses are designed to facilitate psychological focus and rest. In the sort of pose, the physique is usually seated in a snug and steady place, permitting the thoughts to cool down and discover inside stillness.

These poses are usually practiced at the start or finish of a yoga session, however will also be included into the center of a apply. You will need to discover a snug and steady place and to give attention to the breath and sensations within the physique whereas practising these poses. It’s also frequent to include mantra chanting or visualization strategies right into a meditation apply.

Advantages

The advantages of meditation poses are primarily associated to psychological and emotional well-being. These poses assist to calm the thoughts, cut back stress and nervousness, and enhance self-awareness. They’ll additionally enhance focus, enhance reminiscence and cognition, and promote higher sleep. Moreover, some meditation poses may also help to alleviate bodily stress within the neck, shoulders, and again.

Examples

Frequent meditation poses embrace Lotus pose (Padmasana), Straightforward pose (Sukhasana), and Achieved pose (Siddhasana). In Lotus pose, the legs are crossed with every foot resting on the other thigh, and the arms are positioned on the knees or held in a mudra. Straightforward pose entails sitting cross-legged with the arms resting on the knees or within the lap.

Problem degree

Whereas meditation poses are typically accessible to all ranges of practitioners, they are often difficult for many who wrestle with sitting nonetheless for prolonged intervals of time. Some poses could require the usage of props similar to blankets or blocks to make them extra snug and accessible.

Conclusion

Various kinds of yoga asanas are important to making a well-rounded yoga apply that balances power, flexibility, and rest. Incorporating numerous kinds of asanas, similar to standing poses, ahead bends, backbends, twists, balancing poses, inversions, hip-opening poses, core strengthening poses, chest opening poses, aspect bending poses, and meditation poses, can present a complete exercise for the physique and thoughts

When sequencing various kinds of yoga asanas, it’s necessary to think about the aim of every pose and the way it can complement the previous and succeeding poses.

  • Starting with a delicate warm-up, similar to meditation or pranayama, may also help to organize the physique and thoughts for the tougher asanas.
  • Incorporating standing poses early within the sequence may also help to construct power and stability whereas hip-opening poses and ahead bends can promote flexibility and rest.
  • Together with core strengthening poses and balancing poses may also help to enhance total steadiness and stability, whereas backbends and chest opening poses can counteract the results of extended sitting and poor posture.
  • Lastly, ending the sequence with rest poses, similar to savasana, or sitting in meditation poses may also help to calm the thoughts and promote a way of peace.



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