Yoga classes are generally broken down into three components: pranyama (breathing), asana (poses) and dhyana (meditation). According to “Dorland’s Medical Dictionary for Health Care Consumers,” asana is defined as postures used to achieve balance, promote physical health and attain mental relaxation. Generally, each yoga class consists of a variety of different poses as part of a series. Poses are broadly classified by the position your body is in when doing the posture.
Standing Poses
Standing poses serve as a foundation for the rest of the practice. Mountain pose is usually the first pose learned by a student and functions as the starting point for all levels of yoga practice. Standing upright in a neutral position may sound easy, but can actually be quite difficult when proper alignment is adhered to.
Standing poses also include balancing postures, such as extended hand to toe, tree pose, eagle pose and dancer’s pose. Other standing poses include lunges, such as Warrior I and II, extended and revolving side angle, triangle poses, and standing forward bends.
Seated Poses
According to “Yoga Anatomy,” many of the seated poses help to restore the body’s flexibility, and sitting cross-legged in easy pose or full lotus helps to increase flexibility specifically in the hip flexors. Seated forward bend, head to knee and seated wide angle are all poses that can be intense hamstring stretches. Other seated postures include boat pose, turtle pose and bound angle.
Kneeling Poses
Kneeling positions are used to increase flexibility in the joints and to strengthen leg muscles and can also be used as a cool down after an intense vinyasa or flow series, according to “Yoga Anatomy.” These positions can also be strenuous on the knees, so props may be needed to relieve pressure or should be avoided completely if you have a knee injury.
Kneeling postures include hero pose, child’s pose, camel poses, pigeon pose, gate pose and lion pose.
Supine Poses
A supine position means that you are lying on your back. Many of these poses start and finish in the supine position but are not necessarily executed on your back. These poses include shoulder stands, plow pose and knee to ear pose. Other supine poses include corpse pose, bridge pose, belly twist and fish pose.
Prone Poses
A prone position is when you are lying on your stomach, face down on the mat. According to “Yoga Anatomy,” many of these poses are used to help to strengthen the back muscles. Just like the supine poses, these posture may start and finish in the prone position but are not necessarily executed lying on your stomach. These poses can also put pressure on the spinal curves, so countering with a child’s pose is recommended. Prone poses include cobra, bow, and locust.
Arm Supported Poses
Beginners to yoga should be very careful when attempting arm supported poses. The wrists can be a weakness for some people because of the way we use our wrists and hands in everyday life. Downward facing dog and upward facing dog are generally considered beginner poses, but the pressure and stress put on the wrists can lead to injury or pain. Some of the more difficult arm supported poses include plank and low plank, crane pose, upward plank, supported headstand and upward bow pose.
About this Author
Elaine Wiltshire has been working as a journalist since 2006 and is now a freelance writer and editor. She trained in Cecchetti ballet for 20 years and is now a certified yoga instructor specializing in yoga for athletes. Wiltshire is also the publisher of Scrum, Ontario’s rugby magazine.
