Yoga exercises can be some of the greatest low-impact exercises for strength, balance, and endurance training. Did you know that different poses can even influence the health of different body systems and organs? Here are some essential yoga poses for your everyday health.

Downward-Facing Dog Pose (Adho Mukha Svanasana)

Downward-facing dog is one of the most well known of essential yoga poses, and is a rejuvenating stretch that can calm the brain to help relieve stress and ease mild depression. It stretches the shoulders, hamstrings, calves, arches and the hands, as well as strengthens the arms and legs. This essential yoga pose is also known to help ease the symptoms of menopause, improve digestions, help prevent osteoporosis and can help relieve headaches, insomnia, and back pain. Be careful doing this pose if you suffer from Carpal Tunnel Syndrome, diarrhea, or high blood pressure, and if you are in late-term pregnancy you should avoid this essential yoga pose until you get word from your doctor.

Cobra Pose (Bhujangasana)

This essential yoga pose stretches the chest, lungs, shoulders, and abdomen, strengthens the spine and firms the buttocks. It's therapeutic for asthma and can help relieve stress and fatigue as it stimulates your abdominal organs. Traditional books also say that this essential yoga pose awakens kundalini, a compassionate energy that rests in the tailbone of your spine. Caution is given to those with back injuries and Carpal Tunnel Syndrome, as well as pregnant women. If you are unsure of whether you should be trying any yoga, definitely get approval from your doctor.

Child's Pose (Balasana)

Beautifully relaxing, this essential yoga pose lightly stretches the ankles, hips and thighs while calming the brain and helping to ease away stress and fatigue. If you support your head and chest while resting in this essential yoga pose it has been known to relieve back and neck pain.

Pregnant women and those with diarrhea should take care when attempting this pose and if you have a knee injury, consult your doctor and even have an experienced teacher to supervise you.

Lotus Pose (Padmasana)

One of the most well known of essential yoga poses, the lotus pose is also one of the most difficult ones to master. It requires open, flexible hips and regular practice, but the benefits of this pose are not to be denied. This essential yoga pose can ease menstrual discomfort, calm the brain, and even ease childbirth if practiced consistently late into pregnancy. This challenging pose stimulates the abdomen, spine, pelvis and bladder while stretching the knees and ankles. That said, those with knee and ankle injuries should get word from their doctor on whether it is okay to attempt this essential yoga pose. If you're not given the okay, there are toned down versions of it that might be more forgiving to those tender spots.

There are many other yoga poses out there, each of which are essential in some way or another; these are just a few of the most popular ones.

Sequence of poses in a Yoga session

There is a rhythm in the practice of yoga that offers amazing beneficial results, when used correctly. Performing the asanas in the right order is essential to finding this rhythm and allowing your body to naturally flow from one stage to the next, without interruptions or abrupt leaps. The beginning pose should be the Corpse pose, which should then be repeated between other asanas and as a final relaxation method. The standard yoga pose - the easy pose - is perfect as an energy recharger. It is also a good position for meditation, but, while allowing your mind to gain strength, try to mind the position of your back, which should not be arched. 

Continuing with the warm up exercises, try to relax your neck muscles. This is important because the neck is the upper point of the central energy line of the body, which is represented by the spine. The shoulder lifts are the natural following exercise. Supplementary you may also try some eye exercises, which improve overall eyesight strength and prevent tiredness. To further prepare for the more difficult asanas you can attempt to practice the sun salutation pose, which will stretch all the body muscles. Leg raises will tone your leg muscles, giving you more endurance and improved flexibility, while the head stand pose is also good for resting specific organs in your body - such as the heart. Another variation of this pose is the shoulder stand, which is also beneficial to the spine and lower back muscles.

The bridge and the plough poses increase your back flexibility. Although they might look difficult to perform, both poses are accessible if gentle movements are performed. Do not get discouraged if the perfect stance is not achieved from the first few attempts, as it takes time to develop the strength and flexibility required to execute them correctly. Stimulating the nervous system is also performed by holding the forward bend pose. The fish pose is also rather acrobatic, but it tones the chest muscles and the lungs. Women may try the cobra position if they are suffering from menstrual problems. The cobra pose stimulates the pelvic and lower abdomen area, improving circulation and massaging the internal organs.

Strengthening the lower back may be continued with the locust pose, which also has good effects on the abdominal muscles. The locust pose is known to help prevent constipation. The bow is another pose that helps your back area remain flexible and strong at the same time. Abdominal fat may also be reduced while in this pose, especially when a proper diet is adopted. Furthering the exercises for your spine you can try the half spinal twist pose.

Joints and arm strength are improved by the crow pose. This pose also has positive effects on your breathing as it forces the chest area to expand, over time, thus giving you more breathing capabilities. Followed by the hands to feet pose and the triangle, the asanas require you to test your body's full strength and flexibility. The final corpse pose allows your body to rest and replenish any energy that might have been lost during the practice.