Types of Yoga Postures

Yoga postures are called Asanas, literally meaning seats. Originally, the asanas were used as stable postures for prolonged meditation. These postures are not confined to just stretching of body parts but open, what the yogis believe, the energy channels (charkas) and psychic centers of the body. These purify the body and provide greater control and balance to the mind.

In practicing yoga postures, the breathing should be slow and deep. Usually Dirga (or Ujjiayi) or Pranayama style of breathing is performed. The positions of yoga are firm yet relaxed. So if you feel pain, strain or fatigue at any point, it is an indicator that all is not well with your postures. Consult your yoga instructor for improvement. Six important types of yoga postures are generally known, depending on the main position of the body: seated, standing, supine, prone, balance, twisting.

Seated Postures

Seated postures are especially suitable for the beginning level. Most of these are easily adapted to any level of body strength or flexibility. Seated postures make use of a variety of positions like Table, Dog Tilt, Cat Tilt, Staff, Inclined Plane, Seated Twist, Seated, Angle, Child, Caterpillar, Head to Knee, Prayer Squat, Low Lunge, Pigeon, Full Lotus, Hero, Crab, and Gate postures etc.

Standing Postures

Standing yoga postures are meant to enhance both strength and flexibility of the body. These postures are among the most advanced of asanas. Various standing postures include Five Pointed, Star, Dancer, Warrior Angle, Forward Fold, Side Plank, Half moon, Mountain, Goddess/Victory Squat, Jackknife, Standing Angle, Prayer Twist, Pyramid/Runners, Stretch, Tree, Standing Backbend, Triangle, Standing Squat, Warrior (having three main postures), and Eagle.

Supine Postures

These yoga postures are done while lying on the back with face up. These are great to end a session of the yoga practice. Supine postures release stress and bring flexibility. Knee Down Twist, Fish, Bridge, Plow, Wind Relieving, Half Wind Relieving, Half Supine Diamond, Supine Diamond, Wheel, Half Bridge etc. are some important supine postures.

Prone Postures

Prone postures are belly down postures. These build core body strength in the low back and abs. These postures are simple enough for beginning level but still quite challenging to hold long. Bow, Half Bow, Cobra, Frog Pose, Threading the Needle, Locust, Boat, and Crocodile are the most significant of prone postures.

Balancing Postures

Balancing postures are the key to improving memory and concentration by engaging the whole of your mind and body. Keeping the eyes focused on a single point is central to all of these yoga postures. Many postures are included in balancing the body like Warrior, Dancer, Eagle, Balancing Table, and Side Plank etc.

Twisting Postures

Twisting postures play a role in realigning and lengthening the spinal column, and also in stretching and opening of the back muscles. Prayer Twist, Seated Twist, Revolved Triangle, Knee Down Twist, Half Moon Twist etc. are the main positions in these postures.