Standing Postures
These poses invigorate the mind and body by eliminating tension, aches, and
pains. Internally, these postures stimulate digestion, regulate the kidneys,
and alleviate constipation, as well as improve circulation and breathing by
developing the strength of the legs and the flexibility of the pelvis and lower
back. Through regular practice, standing poses lend strength and mobility to
the hips, knees, neck, and shoulders. On a psychological level, standing poses
create confidence, enhance willpower, and strengthen character.
Seated Postures
Generally, these poses are considered calming, as they soothe the nerves, eliminate
fatigue, and refresh the brain. They also help regulate blood pressure and assist
in recuperation from illness, as well as promote restful sleep. Some poses are
beneficial in that they increase flexibility in the lower back, hips and hamstrings.
Reclining Postures
These poses fall into two categories: prone and supine poses. The prone poses
are done facing the floor, either on the hands and knees or lying on the stomach.
They rejuvenate and energize the body and can be especially strengthening for
the arms and back. Supine poses are done while lying on the back. For the most
part, these poses are more relaxing and restful. Reclining poses serve mainly
to stretch the abdomen and increase the mobility of the spine and hips, thus
opening the groin and strengthening the back, arms, and legs. The less strenuous
of these poses traditionally are done at the end of a practice session to cool
down the body and restore energy.
Forward Bends
Forward bends improve the blood circulation, aid digestion and calm the emotions.
They stretch the lower back and lengthen the hamstrings
Back Bends
Back bends invigorate and encourage deep breathing. They open and energize the
body and mind; they develop courage and lift depression. They open the chest,
stimulate the nervous system, strengthen the arms and shoulders and increase
flexibility of the spine.
Side Bends
Side bends stimulate the main organs, for example the liver, kidneys, stomach,
and spleen.
Twists
These postures free, energize and balance the body. Sitting twists are the most
intensive, as they increase the range of motion of the spine. They promote flexibility
in the spine, hips and upper back, thus relieving backaches, headaches, and
stiffness in the neck and shoulders. This group of postures also tones and stimulates
the abdominal organs, thus aiding digestion and relieving constipation. Ideally,
twisting postures are done after a series of sitting poses or forward bends,
which gives the hips and spine a proper warm-up. When done after backbends,
they tend to relieve any lower back discomfort.
Inverted Postures
Inverted postures reverse gravity, bringing fresh blood to the head and heart,
thus revitalizing the mind and the whole body. These poses tone the internal
organs and glandular system, stimulate brain function, improve circulation and
refresh tired legs.
Balancing Postures
Balancing postures develop lightness, strength and agility. They also help develop
body control, muscle tone, coordination, and concentration.
In yoga, the body is gently and skillfully maneuvered in all directions. Consequently
every muscle is stretched and toned. The internal organs are massaged, squeezed,
and expanded, improving their general function. The skeletal system is flexed,
extended, rotated, and twisted, creating greater joint mobility. The spine is
encouraged to maintain a healthy, upright, and pain-free condition. The circulation
is improved. The breathing capacity and elasticity of the lungs is enhanced.