There are many different yoga poses, also called “asanas,” that can be practiced for various physical and mental benefits. Some common poses include:
- Downward-Facing Dog (Adho Mukha Svanasana): A classic yoga pose that strengthens the arms and legs while stretching the spine and hamstrings.
- Warrior Pose (Virabhadrasana): A powerful pose that strengthens the legs and arms while stretching the chest and shoulders.
- Tree Pose (Vrikshasana): A balancing pose that strengthens the legs and improves focus and concentration.
- Cobra Pose (Bhujangasana): A gentle backbend that strengthens the spine and opens the chest.
- Child’s Pose (Balasana): A restorative pose that stretches the back and hips while calming the mind.
- Headstand (Sirsasana): An advanced pose that strengthens the arms, shoulders, and core while inverting the body.
- Shoulder Stand (Sarvangasana): An inversion pose that strengthens the shoulders and neck while calming the mind.
- Half Lord of the Fishes Pose (Ardha Matsyendrasana): A seated twist that strengthens the spine and improves flexibility.
- Triangle Pose (Trikonasana): A standing pose that strengthens and stretches the legs, hips and spine
- Plank Pose (Phalakasana): A pose that strengthens the arms, shoulders, and core.
- Bridge Pose (Setu Bandha Sarvangasana): A pose that strengthens the back, glutes, and core while opening the chest and shoulders.
- Wheel Pose (Urdhva Dhanurasana): A backbend that strengthens the arms, shoulders, and back while opening the chest and hips.
- Seated Forward Bend (Paschimottanasana): A seated pose that stretches the back, shoulders, and hamstrings while calming the mind.
- Camel Pose (Ustrasana): A kneeling backbend that opens the chest and shoulders while strengthening the back and core.
- Pigeon Pose (Eka Pada Rajakapotasana): A hip opener that stretches the hips, glutes, and thigh while calming the mind.
- Half Pigeon Pose (Ardha Kapotasana): A pose that stretches the hips, glutes, and thigh while calming the mind.
- Fish Pose (Matsyasana): A backbend that opens the chest, shoulders, and throat while calming the mind.
- Crow Pose (Bakasana): An arm balance that strengthens the arms, shoulders, and core while building focus and concentration.
- Dolphin Pose (Ardha Pincha Mayurasana): An arm balance that strengthens the arms, shoulders, and core while building focus and concentration.
- Half Moon Pose ( Ardha Chandrasana )
- Seated Twist ( Marichasana )
Please note that some of the above poses are considered to be more advanced and may require a certain level of flexibility and practice to perform. It’s always recommended to practice under the guidance of a qualified instructor.
This list is not exhaustive and there are many more yoga poses, each with their own unique benefits.
Ashtanga Yoga Poses
Ashtanga yoga is a style of yoga that is characterized by a set sequence of poses that are performed in a specific order. The Ashtanga primary series, also known as the Yoga Chikitsa (yoga therapy), is a set of postures that are designed to detoxify and align the body while building strength, flexibility, and focus. The primary series includes:
- Surya Namaskara A & B (Sun Salutation A & B)
- Standing Poses: Padangusthasana, Pada Hastasana, Utthita Trikonasana, Utthita Parsvakonasana, Prasarita Padottanasana
- Seated Poses: Paschimottanasana, Purvattanasana, Ardha Baddha Padma Paschimottanasana
- Finishing Poses: Sirsasana, Sarvangasana, Halasana, KarnAPIDASANA, Urdhva Padmasaa, Pindasana, Matsyasana, Uttana Padasana, Sirsasana B, Sarvangasana B, Padmasana, Yoga Mudra
The Ashtanga secondary series, also called Nadi Shodhana, which means “channel purification,” is a set of postures that are designed to open the body and purify the nervous system. The secondary series includes:
- Standing Poses: Supta Padangusthasana, Supta Padangusthasana B, Supta Padangusthasana C, Supta Padangusthasana D
- Seated Poses: Baddha Konasana, Upavistha Konasana, Supta Konasana, Supta Upavistha Konasana
- Finishing Poses: Urdhva Dhanurasana, Setu Bandhasana, Urdhva Mukha Paschimottanasana, Urdhva Mukha Svanasana, Eka Pada Sirsasana, Eka Pada Sarvangasana, Eka Pada Setu Bandhasana
It’s important to note that these sequences are not meant to be a definitive list, and there may be slight variations depending on the teacher or tradition. It’s also important to have a good foundation and guidance before starting Ashtanga Yoga practice, as it can be demanding physically and requires a consistent practice.
Vinyasa Poses
Vinyasa yoga is a style of yoga that emphasizes the connection between movement and breath. The flow of postures in a Vinyasa class is often linked together through a sequence of Sun Salutations, which typically includes:
- Surya Namaskara A (Sun Salutation A)
- Mountain Pose (Tadasana)
- Upward-Facing Dog (Urdhva Mukha Svanasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
- Surya Namaskara B (Sun Salutation B)
- Mountain Pose (Tadasana)
- Forward Fold (Uttanasana)
- Half-Lift (Ardha Uttanasana)
- Low Plank Pose (Chaturanga Dandasana)
- Upward-Facing Dog (Urdhva Mukha Svanasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
Vinyasa yoga classes often include other postures such as Warrior Poses (Virabhadrasana I and II), Triangle Pose (Trikonasana), Extended Side Angle Pose (Utthita Parsvakonasana) and the like.
Additionally, Vinyasa yoga classes often include backbends, such as Cobra Pose (Bhujangasana) and Upward-Facing Dog (Urdhva Mukha Svanasana) and inversions such as Downward Dog split (Hanumanasana) and headstands (Sirsasana) and other arm balances.
It’s important to note that every teacher has their own style and the poses that they choose to include in a Vinyasa class can vary. The idea is to move with the breath and create a dynamic practice that builds strength, flexibility, and focus.
Hatha Yoga poses
Hatha yoga is a broad term that encompasses many different styles of yoga that emphasize physical postures and breathing techniques. Hatha yoga postures, also known as “asanas,” are designed to align and balance the body, and include a variety of different types of poses such as standing, seated, twisting, inversions, and backbends. Here is a list of some common Hatha yoga postures:
- Mountain Pose (Tadasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
- Child’s Pose (Balasana)
- Cobra Pose (Bhujangasana)
- Cat-Cow Pose (Marjaryasana-Bitilasana)
- Warrior Poses (Virabhadrasana I and II)
- Triangle Pose (Trikonasana)
- Extended Side Angle Pose (Utthita Parsvakonasana)
- Seated Forward Bend (Paschimottanasana)
- Half Lord of the Fishes Pose (Ardha Matsyendrasana)
- Fish Pose (Matsyasana)
- Shoulder Stand (Sarvangasana)
- Plow Pose (Halasana)
- Headstand (Sirsasana)
- Corpse Pose (Savasana)
It is important to note that the list is not exhaustive and many other postures are also considered as Hatha yoga postures and depending on the teacher, the poses can vary. Additionally, Hatha yoga also includes breathing techniques (pranayama) and meditation which are an important aspect of the practice
More about Yoga Asanas
Yoga asana is a physical practice of yoga that involves performing a variety of postures or poses. These poses are designed to improve flexibility, strength, balance, and overall physical health. Some common yoga asanas include the downward-facing dog, the warrior pose, and the tree pose. Practicing yoga asanas can also help to reduce stress and promote relaxation. The practice of yoga asana is often accompanied by deep breathing exercises and meditation. It is important to practice yoga asana under the guidance of a qualified instructor to ensure proper alignment and to avoid injury.
Yoga asanas are also known to have therapeutic benefits for various health conditions such as back pain, anxiety, and depression. Each asana targets specific areas of the body and has unique benefits. For example, forward bends help to stretch the hamstrings and lower back, while twists help to improve the flexibility of the spine.
Yoga asanas can be performed by people of all ages and fitness levels. It is important to start with basic poses and gradually progress to more advanced poses as your flexibility and strength improve. It’s also important to listen to your body and not push beyond your limits.
In addition to the physical practice of yoga asanas, many styles of yoga also incorporate pranayama (breathing techniques) and meditation. These practices help to balance the breath and calm the mind, leading to a greater sense of well-being and inner peace.
There are many different styles of yoga asana, such as Hatha, Vinyasa, and Ashtanga, each with its own approach and focus. It’s best to try out different styles and find one that resonates with you and your personal goals.
It’s important to mention that It’s always best to practice yoga under the guidance of a qualified and experienced yoga teacher to ensure you are practicing safely and getting the most benefit from your practice.