Welcome to our information on 14 various kinds of asanas!
Asanas or poses are essentially the most practised a part of the entire yoga system. Historically asana in yoga is outlined as a cushty seat. There are greater than 200 poses (asanas) in modern yoga. Categorizing so many poses into sure kinds of asanas is a simple approach to get to find out about their traits normally.
There are primarily 14 kinds of asanas primarily based on bodily orientations and give attention to specific physique elements. These 14 varieties sum up virtually all identified poses of yoga. Numerous asanas are designed to assist practitioners obtain steadiness, flexibility, and leisure.
On this article, we’ll cowl 14 various kinds of asanas; together with standing, sitting, twists, ahead bends, backbends, and extra. Assume any pose identify in your thoughts and it’ll fall below one of many kinds of asanas we now have included on this article. Every kind will embrace a number of examples of poses of that class, together with their advantages and issue degree.
1. Standing Poses
Standing poses are kinds of asanas that are carried out whereas standing upright, with the toes firmly planted on the bottom. You would possibly both stand straight, bend ahead, sideways, and even break up your legs aside – all come below standing pose varieties. The important thing right here is that your toes, both each or one, at all times contact the bottom.
Primarily standing poses are used to construct power and adaptability all through all the physique, making ready us for deeper stretches and extra superior asanas. They’re the inspiration of many newbie and superior poses. Additionally they act as a type of warm-up yoga as they activate all of the muscle tissue of the physique. They’re sometimes held for shorter intervals of time than different poses, often solely two to 4 breaths lengthy.
Advantages
Standing poses primarily construct robust and steady legs, hips, and core muscle tissue. These poses are nice for creating power and adaptability within the higher physique (particularly shoulders and chest) when the arms are raised. They’re the go-to classes of poses to appropriate your posture and give attention to the alignment of the backbone.
Along with their bodily advantages, standing poses additionally assist to floor us and join us to the earth ingredient inside ourselves.
Examples
Some widespread standing poses embrace Mountain pose (tadasana), Tree pose (Vrikshasana), and the 5 Warrior poses. In Mountain pose, the toes are hip-width aside and the arms are on the sides of the physique. In Tree pose, one foot is positioned on the within of the alternative thigh whereas the arms are raised overhead. The Warrior poses contain a collection of lunges with the arms raised overhead in varied positions.
Issue degree
Standing poses require each flexibility and power, making them a serious element of a balanced yoga observe. Some standing poses which require you to steadiness or bend (ahead/backward) might be difficult, particularly for learners, and needs to be approached with warning. It is very important take note of the position of the toes, knees, hips, backbone, and head to keep away from harm.
An vital tip to remember when practising standing poses make sure that your physique weight is evenly distributed in your toes, ankle, knees, and hips. The alignment of your head additionally performs an vital position as it’ll pave the best way for correct spinal alignment.
2. Seated Poses
Seated poses, because the identify suggests, point out a pose whereby your buttock or sitting bones are involved with the bottom. In most of these poses, your legs is perhaps prolonged in entrance of you (as in Dandasana – workers pose), crossed (as in Sukhasana – straightforward pose), or bent on the knees (as in Vajrasana – thunderbolt pose).
Sitting yoga poses are a few of the most stabilizing poses as you’ve got a big base of grounding. The seated poses are extra about stretching and bettering the vary of motions of the hamstrings, quads, hips, calves, and decrease again than power. They assist in calming the thoughts and enjoyable the physique. Subsequently many of the meditative positions are seated poses solely.
Advantages
Seated poses present quite a few advantages to the practitioner, together with stretching and strengthening the muscle tissue of the hips, legs, and again. Additionally they assist to enhance spinal alignment and promote good posture. Seated poses are very best for many who have issue standing for lengthy intervals or have accidents that forestall them from standing. They are often a superb approach to launch rigidity and stress from the physique and thoughts.
Seated poses may also be nice for bettering digestion and relieving menstrual cramps, again ache, and sciatica. When practised commonly, they can assist to extend flexibility, cut back stiffness within the joints, and promote total well-being.
Examples
Some widespread seated poses embrace Straightforward pose (Sukhasana), Seated Ahead Fold (Paschimottanasana), and Lotus pose (Padmasana). In Straightforward pose, the legs are crossed with the ankles positioned in entrance of the alternative knee. In Seated Ahead Fold, the legs are prolonged straight in entrance of the physique whereas the torso folds ahead. In Lotus pose, the legs are crossed with the toes resting on reverse thighs.
Issue degree
Seated poses are usually much less bodily demanding than standing poses, however they nonetheless require flexibility and power. They’re often held for longer intervals than standing poses, permitting the practitioner to deepen the stretch and improve flexibility. Sure seated poses that contain ahead bending or twisting might be difficult for learners, particularly these with tight hips or hamstrings.
An vital tip to remember when practising seated poses is to take a seat up tall and interact the core muscle tissue to assist the backbone. You may also use props corresponding to blankets, blocks, or bolsters to assist assist the physique and make the poses extra snug.
3. Inclined Poses
Based mostly on the physique place, susceptible poses are the kind of asanas by which the practitioner’s abdomen and face are in the direction of the bottom, and even touching the bottom. These poses require a whole lot of core and higher physique power, making them an excellent addition to any yoga observe.
You will see that essentially the most susceptible poses are backbends corresponding to Cobra Pose, Locust Pose, and Sphinx Pose. These poses with back-bends are nice for spinal flexion. They assist in opening the center centre and increasing the lung capability by widening the chest.
Advantages
Inclined poses primarily give attention to strengthening the muscle tissue of the again and the core. They can assist to enhance posture and relieve rigidity within the decrease again and shoulders. These poses additionally assist to stretch the muscle tissue of the hips and thighs, which can assist to enhance flexibility and vary of movement. Along with their bodily advantages, susceptible poses also can assist to calm the thoughts and cut back stress and anxiousness.
Examples
Some widespread susceptible poses embrace Cobra pose (Bhujangasana), Locust pose (Salabhasana), and Bow pose (Dhanurasana). In Cobra pose, the palms are positioned on the mat subsequent to the shoulders, and the higher physique is lifted off the mat, stretching the muscle tissue of the again. In Locust pose, the legs and arms are lifted off the mat, strengthening the muscle tissue of the again and the glutes. Bow pose includes bending the knees and reaching again to seize the ankles, then lifting the higher physique and legs off the mat.
Issue degree
Inclined poses might be difficult for learners, as they require a whole lot of higher physique and core power. It is very important method these poses with warning and to hearken to your physique. A lot of the susceptible poses are contraindicated for pregnant ladies or individuals who have undergone surgical procedure within the entrance a part of the physique.
Correct alignment is essential in stopping harm in susceptible poses, so it is very important take note of the position of the palms, toes, and shoulders. As with all yoga poses, it is very important work inside your individual limits and to progress slowly and safely.
4. Supine Poses
Supine poses are the kind of yoga asanas which might be carried out whereas mendacity in your again together with your face up. One of the vital widespread supine pose is the Savasana (Corpse Pose) which is carried out throughout a transition or on the finish of the yoga session.
Often known as yoga postures mendacity on the again, many of the supine poses are extraordinarily enjoyable, cooling, and soothing in nature. They’re typically beneficial for individuals who have hassle sleeping, endure from insomnia, or have anxiousness. Many supine poses might be made restorative when carried out with props corresponding to a blanket below the pinnacle and neck or a bolster below the knee.
Advantages
Supine poses assist to stretch and strengthen totally different elements of the physique, together with the again, hips, legs, and arms. These poses also can enhance posture, improve flexibility, and promote leisure. They’re significantly useful for many who spend a whole lot of time sitting or standing, as they counteract the results of those positions on the physique.
Examples
Some widespread supine poses embrace Bridge pose (Setu Bandha Sarvangasana), Corpse pose (Savasana), and Reclining Certain Angle pose (Supta Baddha Konasana). In Bridge pose, the yogi lifts their hips off the bottom whereas preserving their shoulders and toes on the ground. In Corpse pose, the yogi lies on their again with their legs and arms relaxed at their sides. In Reclining Certain Angle pose, the soles of the toes are introduced collectively whereas the knees fall out to the perimeters.
When performing asanas whereas mendacity in your again, you may take leverage of gravity to extend your flexibility and power within the backbone and legs, in addition to your capacity to bend your again.
Issue degree
Supine poses are usually thought-about to be accessible for yogis of all ranges. Nevertheless, some poses might require modifications or the usage of props for learners. As with every yoga observe, it is very important hearken to your physique and method the poses with warning.
5. Ahead-bending poses
While you deliver your entrance higher torso ahead in the direction of your decrease physique or vice-versa, you might be performing a ahead bending pose.
Ahead bending poses are sometimes included originally of a yoga observe as a approach to heat up the physique and calm the thoughts. They may also be included right into a restorative yoga observe to advertise leisure and launch rigidity within the physique.
Advantages
The ahead bends alleviate rigidity all through all the bottom of the physique by stretching and lengthening out stiff muscle tissue whereas the entrance a part of the physique’s muscle tissue is contracting.
Ahead bending poses supply a spread of advantages, together with improved flexibility within the backbone and hamstrings, in addition to elevated blood move to the pinnacle and neck. Practising ahead bending poses commonly can result in higher posture and elevated mobility within the hips and decrease again.
Ahead folds are additionally identified for his or her enjoyable, introspecting, and calming traits and the pinnacle comes under the center. It encourages the blood move in the direction of the pinnacle which is sweet for psychological readability and assuaging stress and rigidity. To make them restorative, academics encourage together with props like cushions and bolsters.
Examples
Some widespread ahead bending poses embrace Standing Ahead Bend (Uttanasana), Seated Ahead Bend (Paschimottanasana), and Downward-Dealing with Canine (Adho Mukha Svanasana). In Standing Ahead Bend, the toes are hip-width aside and the higher physique is folded ahead from the hips. In Seated Ahead Bend, the legs are prolonged in entrance of the physique and the higher physique is folded ahead over the legs. In Downward-Dealing with Canine, the physique types an inverted V-shape, with the palms and toes on the bottom and the hips lifted.
The Plow Pose is one such ahead bend that may be completed within the supine place since you might be bringing your decrease physique in the direction of the torso.
Issue degree
Ahead bending poses might be difficult for learners, as they require a sure diploma of flexibility within the hamstrings and decrease again. It is very important method these poses with warning and keep away from forcing the physique past its pure limits. Modifications, corresponding to bending the knees or utilizing props, can be utilized to make these poses extra accessible.
6. Again-bending Poses
Backbends, also called spinal extensions, are the kind of yoga poses the place the backbone is stretched in the wrong way of a ahead bend. These poses are vital for sustaining spinal well being, flexibility and relieving rigidity from the decrease again. Backbends might be each energizing and calming for the thoughts and physique.
Backbends are sometimes included into yoga observe as a approach to steadiness out the ahead bending poses. They’re sometimes practised in the direction of the top of a sequence when the physique is warmed up. It is very important have interaction the core muscle tissue and lengthen the tailbone in the direction of the heels to guard the decrease again throughout backbends. Backbends may also be modified with props corresponding to blocks, straps, or a bolster to make them extra accessible for learners or to deepen the pose for superior practitioners.
Advantages
Backbends have many advantages, together with bettering posture and spinal alignment, strengthening the muscle tissue of the again, chest, and shoulders, growing lung capability, and lowering stress and anxiousness. These poses also can stimulate the nervous system, enhance digestion, and enhance the immune system.
Examples
Some widespread backbend poses embrace Cobra (Bhujangasana), Upward Dealing with Canine (Urdhva Mukha Svanasana), Bridge (Setu Bandha Sarvangasana), Camel (Ustrasana), and Wheel (Urdhva Dhanurasana). In Cobra pose, the chest is lifted off the bottom whereas the palms are positioned beneath the shoulders. In Upward Dealing with Canine, the physique is lifted off the bottom with the arms straight and the chest open. In Wheel pose, the physique is lifted off the bottom whereas the palms and toes are firmly planted.
Again-bend doesn’t essentially imply that your complete higher physique needs to be tilted again. The important thing right here is the side of spinal extension. Poses like Cow Pose and Bridge Pose even have a facet of spinal extension, making them part of the backend class.
Issue degree
Backbends might be difficult for learners, particularly if there may be restricted flexibility within the backbone or chest.
When performing a again bend you have to be cautious of your physique restrict. The second you’re feeling a pressure, it’s essential to come out of the pose and search for different secure variations to carry out the pose. Putting your palms in your decrease again, buttocks, or the again of your thighs might be of big assist.
7. Twisting Poses
Twisting yoga poses are the kind of asanas the place the backbone is rotated or twisted across the centre. These poses might be completed seated, standing, and even mendacity down (supine or susceptible), and contain twisting the torso to 1 facet or the opposite.
Twisting poses are thought-about to be energizing and invigorating, as they assist to stimulate the nervous system and improve circulation. They’re typically used in the direction of the top of a yoga observe to organize the physique for leisure and meditation. Twisting poses also can assist to launch rigidity and tightness within the muscle tissue and enhance total flexibility.
Advantages
Twisting postures have quite a few advantages; they assist to stimulate digestion, enhance spinal mobility and adaptability, and improve circulation to the inner organs. Twisting poses additionally assist to detoxify the physique by releasing rigidity and toxins from the muscle tissue and organs. Moreover, they can assist to alleviate again ache and enhance posture.
Examples
Widespread twisting poses embrace seated spinal twist (Ardha Matsyendrasana), supine spinal twist (Supta Matsyendrasana), and twisted lunge (Parivrtta Anjaneyasana). In seated spinal twist, the torso is rotated to 1 facet whereas the legs are folded. In supine spinal twist, the legs are straight and twisted to 1 facet whereas the arms are prolonged out to the perimeters. In twisted lunge, one leg is ahead in a lunge place whereas the torso is twisted to the alternative facet.
Issue degree
Twisting poses might be difficult, particularly for learners. They require good spinal flexibility and power. Rookies ought to begin with light twists and step by step work their method as much as extra superior poses.
8. Balancing Poses
Balancing poses are the kinds of asanas by which you steadiness the physique weight both on one leg or in your arms. These poses assist strengthen your hamstrings, calves, quadriceps, glutes, and abs. They want extra core power and stability than every other kind of pose.
Balancing poses are sometimes carried out in the direction of the center or finish of a yoga class after the physique has been warmed up and the thoughts has been centered. They could be a enjoyable and difficult approach to construct power and enhance total steadiness and coordination. It is very important method these poses with endurance and a way of playfulness, as it could take time to develop the mandatory power and stability.
Advantages
Practising balancing poses can result in improved posture and core power. Additionally they promote flexibility and can assist to scale back stress and anxiousness. Moreover, balancing poses require focus and focus, which might enhance psychological readability whereas fostering self-assurance, grit, and resolve.
Examples
Widespread balancing poses embrace Tree pose (Vrikshasana), Warrior III (Virabhadrasana III), and Half Moon pose (Ardha Chandrasana). In Tree pose, the practitioner balances on one foot whereas inserting the opposite foot on the interior thigh. In Warrior III, the practitioner extends one leg backward whereas preserving the core engaged and the arms prolonged ahead. Half Moon pose requires the practitioner to steadiness on one foot whereas reaching the alternative arm and leg in reverse instructions.
Issue Stage
Balancing poses might be difficult, particularly for learners. It is very important method these poses with warning and to make use of props or modifications if wanted. Some widespread balancing poses, corresponding to Tree pose and Warrior III, require a big quantity of steadiness and coordination, whereas others, corresponding to Half Moon pose, might require extra flexibility.
9. Inversion Poses
Inversion poses are the kinds of yoga asanas that contain turning the physique the wrong way up, with the pinnacle under the center. These poses are sometimes thought-about extra superior and might be intimidating for learners, however they provide a variety of advantages for each the physique and the thoughts.
Advantages
Practising inversion poses can assist to enhance circulation, improve blood move to the mind, and enhance the immune system. Additionally they assist to develop steadiness, strengthen the core, and improve total physique consciousness and management. Inversions may also be nice for lowering stress, anxiousness, and despair by selling leisure and mindfulness.
Examples
Some widespread inversion poses embrace Shoulder Stand (Sarvangasana) and Headstand (Sirsasana). In Shoulder Stand, the legs are lifted up in the direction of the ceiling whereas the shoulders and again of the pinnacle stay on the mat. In Headstand, the physique is lifted up onto the pinnacle and forearms, with the legs extending up in the direction of the ceiling.
Downward Dealing with Canine Pose and Standing Ahead Fold can be thought-about a sort of gentle inversion pose as the pinnacle is considerably decrease than the center and the hips.
Issue degree
Inversions might be difficult for learners and needs to be approached with warning. It’s vital to construct power and stability within the higher physique, significantly the shoulders and arms, earlier than making an attempt extra superior inversions corresponding to headstands or handstands. Practising with a certified instructor and utilizing props corresponding to partitions or blocks also can assist to assist and information your observe.
10. Hip-opening Poses
Based mostly on the give attention to specific physique elements, yoga asanas might be categorised as hip-opening poses.
Yoga poses that promote stretching and opening of the hip and the encompassing muscle tissue on the hip joint are part of hip-opening poses. Most hip-opening poses are carried out whereas seated because it encourages deeper stretch.
Hip-opening poses are sometimes included in a typical yoga class sequence, significantly in courses targeted on stress aid, leisure, or bodily remedy. They may also be utilized in mixture with different yoga poses to create a well-rounded observe that addresses all areas of the physique. It’s important to heat up the physique earlier than practising hip-opening poses, because the hips are a posh joint that requires correct preparation to keep away from harm.
Advantages
Hip-opening poses have a number of advantages, together with bettering flexibility, growing circulation, and lowering decrease again ache. These poses also can assist to launch saved feelings and rigidity which might be typically held within the hips, resulting in an elevated sense of emotional and psychological well-being.
Examples
Some widespread hip-opening poses embrace pigeon pose (Eka Pada Rajakapotasana), and butterfly pose (Baddha Konasana). In pigeon pose, the entrance leg is bent at a 90-degree angle, whereas the again leg is prolonged behind the physique. In butterfly pose, the soles of the toes are introduced collectively, and the knees are opened out to the perimeters.
Issue degree
Hip-opening poses might be difficult, particularly for learners, as they require a mix of flexibility, power, and steadiness. It is very important method these poses with warning and hearken to your physique to keep away from harm.
11. Core strengthening Poses
Core strengthening poses are the kind of yoga poses that target constructing and strengthening the muscle tissue of the core, together with the abs, obliques, and decrease again. These poses are important for creating core power, which is vital for sustaining correct posture, bettering steadiness, and supporting the backbone.
Advantages
Practising core strengthening poses commonly can assist to tone and strengthen the muscle tissue of the stomach and decrease again, which might enhance total core stability. This elevated power and stability can enhance steadiness and assist correct alignment of the backbone, lowering the danger of harm. Core strengthening poses additionally assist to enhance digestion, enhance metabolism, and promote total bodily and psychological well-being.
Examples
Some widespread core strengthening poses embrace Boat pose (Navasana), Plank pose (Phalakasana), and Facet plank (Vasisthasana). In Boat pose, you steadiness in your sit bones and carry your toes and arms off the bottom. In Plank pose, you maintain your physique in a straight line, supported by your arms and toes. In Facet plank, you steadiness on one arm and the facet of 1 foot, with the opposite arm and leg lifted.
Issue degree
Core strengthening poses might be difficult, particularly for learners. They require each power and adaptability and needs to be approached with warning. It is very important take note of the alignment of the backbone, hips, and shoulders to keep away from harm.
12. Chest Opening Poses
Chest opening poses are a sort of yoga posture that focuses on stretching and opening the chest and shoulder muscle tissue. These poses are vital for bettering posture and lowering rigidity within the higher physique.
These poses are sometimes included right into a yoga class sequence after a collection of ahead folds to create steadiness within the physique. They may also be practised on their very own as a approach to counteract the results of sitting and slouching.
Advantages
Chest opening poses assist to stretch the chest muscle tissue, which might turn out to be tight attributable to poor posture, stress, and lack of motion. Additionally they assist to strengthen the again muscle tissue, which might enhance posture and cut back again ache. Moreover, these poses can assist to scale back rigidity and stress within the higher physique, selling emotions of leisure and calm.
Examples
Widespread chest opening poses embrace Cobra pose (Bhujangasana), Upward-Dealing with Canine pose (Urdhva Mukha Svanasana), and Camel pose (Ustrasana). In Cobra pose, the palms are positioned beneath the shoulders and the chest is lifted off the bottom. In Upward-Dealing with Canine pose, the palms are positioned beneath the shoulders and the chest is lifted off the bottom whereas the legs are straight. Camel pose includes kneeling and reaching again to seize the ankles whereas lifting the chest and preserving the neck lengthy.
Issue degree
Some chest opening poses might be difficult, particularly for learners. Poses that contain deep backbends might require extra flexibility and power. It’s vital to hearken to your physique and solely go so far as feels snug. Modifications and props, corresponding to blocks or bolsters, can be utilized to make the poses extra accessible.
13. Facet Bending Poses
Facet bending poses are kinds of yoga postures that contain stretching the muscle tissue on the perimeters of the physique. These poses are sometimes completed whereas standing, seated, or mendacity down and contain bending the torso to 1 facet or the opposite.
Advantages
Practising facet bending poses can assist to enhance flexibility within the backbone, improve lung capability and enhance respiration, and cut back rigidity within the neck and shoulders. It makes them good stretches to do earlier than pranayama observe. These poses additionally stimulate the digestive system and assist to enhance circulation.
Examples
Widespread side-bending poses embrace Triangle pose (Trikonasana), Half Moon pose (Ardha Chandrasana), and Gate pose (Parighasana). In Triangle pose, the toes are unfold vast aside and the torso is bent to 1 facet, with the arm on that facet reaching in the direction of the bottom and the alternative arm reaching up in the direction of the sky.
Issue degree
The problem degree of facet bending poses varies relying on the precise pose. Some poses could also be more difficult for learners, particularly those who require balancing or twisting. It is very important method these poses with warning and hearken to your physique.
14. Meditation Poses
Meditation poses are designed to facilitate psychological focus and leisure. In the sort of pose, the physique is often seated in a cushty and steady place, permitting the thoughts to settle down and discover interior stillness.
These poses are sometimes practiced originally or finish of a yoga session, however may also be included into the center of a observe. It is very important discover a snug and steady place and to give attention to the breath and sensations within the physique whereas practising these poses. It’s also widespread to include mantra chanting or visualization methods right into a meditation observe.
Advantages
The advantages of meditation poses are primarily associated to psychological and emotional well-being. These poses assist to calm the thoughts, cut back stress and anxiousness, and improve self-awareness. They’ll additionally enhance focus, enhance reminiscence and cognition, and promote higher sleep. Moreover, some meditation poses can assist to alleviate bodily rigidity within the neck, shoulders, and again.
Examples
Widespread meditation poses embrace Lotus pose (Padmasana), Straightforward pose (Sukhasana), and Achieved pose (Siddhasana). In Lotus pose, the legs are crossed with every foot resting on the alternative thigh, and the palms are positioned on the knees or held in a mudra. Straightforward pose includes sitting cross-legged with the palms resting on the knees or within the lap.
Issue degree
Whereas meditation poses are usually accessible to all ranges of practitioners, they are often difficult for many who wrestle with sitting nonetheless for prolonged intervals of time. Some poses might require the usage of props corresponding to blankets or blocks to make them extra snug and accessible.
Conclusion
Various kinds of yoga asanas are important to making a well-rounded yoga observe that balances power, flexibility, and leisure. Incorporating varied kinds of asanas, corresponding to standing poses, ahead bends, backbends, twists, balancing poses, inversions, hip-opening poses, core strengthening poses, chest opening poses, facet bending poses, and meditation poses, can present a complete exercise for the physique and thoughts
When sequencing various kinds of yoga asanas, it’s vital to think about the aim of every pose and the way it can complement the previous and succeeding poses.
- Starting with a delicate warm-up, corresponding to meditation or pranayama, can assist to organize the physique and thoughts for the more difficult asanas.
- Incorporating standing poses early within the sequence can assist to construct power and stability whereas hip-opening poses and ahead bends can promote flexibility and leisure.
- Together with core strengthening poses and balancing poses can assist to enhance total steadiness and stability, whereas backbends and chest opening poses can counteract the results of extended sitting and poor posture.
- Lastly, ending the sequence with leisure poses, corresponding to savasana, or sitting in meditation poses can assist to calm the thoughts and promote a way of peace.
