Asana yoga: discover the different categories of postures

Asana yoga: forward bends

Asana yoga defines the ranges of postures existing within the practice of yoga. So, there are 5: forward bends, twisting postures, inversion postures, back bends and balance postures. They complement breathing and meditation techniques to bring you total serenity. 

The principle of forward bends

Forward bending postures constitute one of the fundamental categories of yoga practice. They offer a variety of benefits for the body and mind. Notably, stretching and softening the spine, which helps to prevent back pain and promotes better posture. Additionally, the asanas in this category stretch the muscles of the lumbar region, hamstrings, hips and calves For relieve accumulated tension. Then, these are forms of posture that slightly compress the abdominal region, which stimulates internal organs for a better digestion. Also, these postures encourage concentration and the mental peace for'calm the mind et reduce stress. Finally, the asanas in this category have the meaning opening of the chakras, particularly that of the heart to find a emotional balance. 

The seated clamp

The seated pincer or Paschimottanasana in Sanskrit, is one of the most emblematic postures of yoga. It is one of the texts taken from the yoga sutras and is located in the yin yoga postures .

To do it, sit on the floor with your legs stretched out in front of you. Stretch your toes upward to activate your leg muscles. Next, take a deep breath and raise your arms above your head. Once exhaled, bend forward from the hips, keeping your back straight. Try to reach your feet with your hands without forcing yourself. Then, stay in this posture for a few deep breaths and with each exhalation, try to move closer and closer to your feet. 

The standing clamp

The standing clamp can add value to your practice. 

Start in a standing position with your feet parallel, apart, and keep your arms at your sides. Next, raise your arms above your head while inhaling deeply. Once you have exhaled you can start to bend, keeping your back straight, try to reach your feet with your hands. Then, stay in this position for a few deep breaths, with each exhalation try to get closer to the floor. 

The twists

Twists are characterized by a forward twist with flexion of the spine. These are postures that offer many benefits for the body and mind. Indeed, they stimulate digestion, stretch the spine, stimulate internal organs such as the kidneys and adrenal glands for detoxification, soothe the nervous system and provide better breathing. 

The half-cuttlefish twist

This posture combines a twisting of the trunk and a flexion of the spine. 

In the starting position, sit on the floor with your legs extended in front of you. Next, bend your right leg and position the foot against your left hip, keeping the right foot flat on the floor. Next, bring your left arm over your right leg and place your left hand next to your right hip. Continue by placing your right hand behind you. After which, you can turn your torso to the right, using your left hand to lightly push against the right leg. Stay in this posture for a few deep breaths, trying to twist more with each exhale.  

The inverted triangle twist

The inverted triangle twist is stimulating and calming for the body and mind. 

To perform it, stand with your feet apart and your arms extended to the side at shoulder height. Next, turn your left foot 90° to the left and your right foot slightly to the left. Inhale deeply, then exhale as you bend your torso forward from the hips. Place your left hand on the outside of the left foot. Then, exhale and as you exhale, turn your torso upward, open your chest and point your right arm toward the sky, gaze directed toward the right thumb. Stay like this for a few deep breaths, if you can, turning more with each exhale. 

Inversions

Inversions are done so that the head is below heart level, quite different from traditional postures. They have benefits due to their posture. In fact, by inverting your body, you stimulate blood circulation, which can reduce blood pressure and promote the circulation of nutrients in the body. Also, these postures allow a muscle strengthening, stimulation of the lymphatic system, strengthens the immune system, improves digestion and soothes the nervous system. Additionally, inversions are part of the restorative yoga poses. 

Head posture

To fully control this pose, start by kneeling on your yoga mat. Place your forearms on the floor, elbows under your shoulders, hands intertwined and elbows apart. Next, place the crown of your head on the floor while keeping your toes on the ground. Continue by walking towards your hands little by little to bring your feet closest to your elbows. Then, lift one leg at a time toward the sky while keeping your knees bent, try to keep your back straight and your hips overhead. Afterwards, once your legs are in the air, adjust the position of your feet and the distribution of weight on your head and arms. Hold the posture for a few deep breaths and release by slowly lowering one leg at a time. 

The posture on the shoulders

 Shoulder stand involves supporting the entire weight of the body on the shoulders. 

To perform it, lie on your back with your arms alongside your body and your palms facing down. Then, bend your elbows and place your hands on your lower back to support your hips. Exhale and slowly raise your legs, keeping your knees bent. Continue to exhale and push your hips upward, keeping your back straight. Place your feet overhead with toes pointing up. Then, inhale and gradually straighten your legs towards the sky so that you are in a vertical posture. Finally, lower your legs slowly behind your head, then rest on the floor in a lying position. 

Back bends

Backbends are postures where the back is bent backwards to create spinal extension. In addition, they offer several advantages. In fact, they allowimprove posture, strengthen muscles, improve breathing, stimulate organs and reduce stress. 

Upward looking dog pose

Get into a high plank position, with your hands placed under your shoulders and your legs extended behind you. Then, exhale and gently lower your pelvis toward the floor, keeping your toes curled and your legs straight. The thighs and pubis should touch the floor. Then, inhale deeply and as you exhale, stretch your torso forward by lifting your chest and spreading your ribs. Afterwards, direct your gaze upwards. Hold the pose for a few deep breaths while stretching your torso. Finally, gently lower your torso toward the floor and rest in a plank position. 

Cobra pose

To perform the posture correctly, lie on your stomach with your legs straight and toes facing back with your elbows bent and your palms under your shoulders. Take time to exhale and lightly press your hips and feet into the ground to stabilize your lower body. Next, inhale deeply and as you exhale, use the strength of your back muscles to lift your torso off the floor, keeping your elbows bent at 90°. Direct your gaze upwards and hold the posture for a few deep breaths, stretching your torso forward. To come out of the pose, slowly lower your torso toward the floor. 

The balances

Balancing postures are poses often performed on one foot or are complex postures that come from the yoga sutras. Therefore, it is important to have complete mental presence and a thorough understanding of your body. But, this category has several advantages such as a development of body awareness, muscle strengthening, improved concentration, stimulation of the nervous system and increased self-confidence. They are present in hatha yoga, for example. 

Tree pose

For a good practice, stand with your feet together, your arms alongside your body and your gaze straight. Next, shift your body weight onto one foot while slightly bending the knee of your other leg. Lift that foot and place the sole of your left foot against your right thigh, above the knee. After which, place your hands in prayer position in front of your chest or above your head with your palms touching. Look straight ahead. Stay in this posture for a few breaths. 

The half-moon posture

To practice the half moon pose, stand with your feet together, your gaze straight and your arms at your sides. Lift your right foot by slightly bending your knee while keeping your left leg straight. As you exhale, lean to the left, keeping your right leg lifted and your right arm extended upwards above your right shoulder. Stay in this posture for a few breaths.  

The essentials of asana yoga

We have seen that there are 5 main categories of asanas in yoga. Firstly, we focused on the forward bends which have many advantages which are as follows: 

• Stretching and softening the spine
• Preventing back pain

• Stretching the muscles of the lumbar region, hamstrings, hips and calves

• Relief of accumulated tension

• Stimulation of internal organs
•  Better digestion
• Soothes the mind Stress reduction
• Opening of the chakras
•  

Then we gave two examples of postures present in this category: 

• The seated clamp

• The standing clamp

Then, we toured the category of twisting postures by naming his benefits : 

• Stimulation of digestion and internal organs
• Spinal Stretching

• Soothing of the nervous system

• Better breathing

Then, we cited two examples of postures : 

• The half-cuttlefish twist

• The inverted triangle twist

Other categories

After which, we became interested in the family of inversion postures and his profits for your health : 

• Stimulation of blood circulation and lymphatic system
• Muscle strengthening

• Strengthening the immune system

• Improves digestion

• Soothes the nervous system

Here are two postures that you can find if you like this category: 

• Head posture

• The posture on the shoulders

Then, we focused on the case of back bending postures which will be good for your body: 

• Improved posture
• Muscle strengthening

• Better breathing

• Organ stimulation
• Stress reduction

In this branch you will find these postures : 

• Cobra pose
• Upward looking dog pose

The balances

Finally, we took stock of the category of balance postures by focusing on its profits : 

• Development of body awareness
• Muscle strengthening

• Improved concentration

• Stimulation of the nervous system 

• Stress reduction

Inside you will find the postures following: 

• Tree pose

• The half-moon posture

Test the postures at POSES

Did asana yoga seduce you? So, come and experience them at POSES ! This is an opportunity to do some good for your body. 

POSES are 50 minute sessions where you will learn to relax and fully enjoy the benefits of postures, transitions and movements of all categories of asanas. All on exclusive playlists under the background of dim light with exceptional coaches. 

It's time to know all the postures from top to bottom.