What Are The Yoga Poses: A Simple Beginner Friendly Guide

 

What Are The Yoga Poses: A Simple Beginner Friendly Guide

Yoga poses or yoga asanas (asana in Sanskrit means posture or pose) are the first association of most people at the mention of the word Yoga. Although very important and useful, Yoga poses are just one of the elements of Yoga, although most represented in Yoga classes in our country and in the world.

There are a lot of classic Yoga positions, and when we include numerous variations for each of the classic positions, we come to a really extensive story.

However, Yoga poses can be divided into several groups according to the way they are performed and the way they work. In this text, I will list the basic groups of asanas as well as their main characteristics.
Why it is important to classify Yoga poses

At first glance, the classification of Yoga positions does not make any special sense, it seems that it is just a theory that is not important to the average Yoga practitioner. However, this is so only at first glance.

Due to the way of acting, the complexity of the performance, the energy that is started, the order of the asanas that are performed in the Yoga class is very important. Every well-designed Yoga class has a goal and on the way to that goal, the instructor tries to arrange Yoga asanas and groups of asanas as optimally as possible, in order to get closer or closer to that goal. 

So, for example, if you want the exercisers to leave the class relaxed and calm, then it doesn't make much sense for the last exercises in that class to be standing positions or extensions, because they raise energy and warm the body.

Also, the negative effect of one group of asanas should be neutralized, ie balanced, Yoga poses from another group.

Specifically, when we perform a series of intense extensions, then they need to be balanced with slight flexions. All this should be taken into account when practicing and designing classes, and having knowledge of the basic groups of asanas and their operation plays a big role in that.
Complexity and functionality of Yoga postures

Keep in mind that Yoga postures are usually complex postures in terms of functionality and engaged parts of the body, so one pose can be classified into several groups. However, for the sake of simpler division, we can say that the dominant functionality and engagement determines the belonging of the asana to a certain group. 

For example, the Dog Looking Down (Adho Mukha Svanasana) is a position that belongs to a group of poses that primarily require arm support and in which the position of the arms, shoulders and torso resembles the position of standing on the arms, but is also to some extent inversion because the head is lower than the heart, as well as flexion (Forward Bends) because the muscles of the back and hindquarters are stretched. At the same time, it is a standing position (Standing Asana) because we are still standing, and there are also elements of opening the hips (Hip Openers).
What are the basic groups of Yoga poses

The basic groups of Yoga poses are as follows:

    Standing Asanas
    Asanas that engage the central part of the body (Core)
    Arm Support Positions
    Extensions (Back Bends)
    Flexions (Forward Bends)
    Twists or Torsions
    Hip Openers
    Inversions

There are two other very important groups of positions that are not listed above. These are the various variations of the Sun Salutations and the position (s) of relaxation (Savasana).

This text would be too long if I included them, but, without worries, I will explain their basic characteristics in separate texts.

Let's now learn the basic characteristics of the above groups of Yoga positions.

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Standing Yoga Poses (Standing Asanas) 

Standing Yoga poses are strong postures that are the foundation for the further development of Yoga practice. Standing on their feet, the exercisers begin to feel how a stable base makes the position stable and comfortable.

Exercisers also begin to feel and recognize the feeling of grounding, ie contact with the ground, which begins with the feet, but later they also begin to feel the stability of the legs, pelvis, back and spine, arms and head.

Therefore, we should not be surprised that the basic standing posture is the position of the Mountain (Tadasana or Samasthiti). This Yoga position, although at first glance very light, teaches us and leads us to feel stability from foot to head and develops a sense of balance, ie equal load on the left and right sides of the body.

A special subgroup of standing positions are balance standing positions. These are positions in which the entire weight of the body is on one leg, ie one foot. In addition to being very effective for strengthening the legs and the central part of the body, these positions also help us to overcome the fear of falling of any kind over time.

Standing Yoga poses are by their nature energetically stimulating, raising energy and body temperature and helping to focus the mind.

Therefore, it is wise and safe to perform them at the beginning of the exercise, after the warm-up exercises and the breathing exercises. They warm up and open the whole body very well and prepare it for the more complex asanas that follow.
Asanas that engage the central part of the body (Core) 

The ideal in today's world of fitness and a symbol of a strong and developed central part of the body are the "six-pack" or visible rectus abdominis abdominal muscles.

However, Yoga has a different approach. In Yoga, the emphasis is on creating as much space as possible, in Yoga we strive to get rid of emotional and physical tension, limitations and nervousness. Therefore, overdeveloped, tense and under tension rectus abdominis muscles do not contribute to the just mentioned goals of Yoga, but lead in the opposite direction.

In addition, the practice, which is aimed at emphasizing the muscles of the central part and the overstretched rectus abdominis muscles, leads to the rotation of the pelvis forward, which reduces the normal lumbar curvature and straightens the lower back. This can lead to back and spine problems, as well as breathing problems.

Of course, this does not mean that Yoga practitioners do not have a strong central part of the body and that they do not work on it, it only indicates that exaggeration in that direction is not desirable in Yoga, and probably not in life either.

Yoga strives for a strong, but flexible and elastic central part of the body, which is a stable support for the lower torso and its connection with the pelvis and spine. Thus developed, the central part of the body is the basis and source of balance, stability and lightness of the whole body.

Keep in mind that a strong and intense Yoga practice that engages the central part of the body is not recommended for pregnant women, and that exercisers who have problems with the lower back should be very careful, patient and sensitive in such practices.

Arm Support Positions 

In this group of Yoga poses, there are very demanding positions, which involve balancing the whole body on the arms. To perform properly and safely requires considerable strength, serious focus and concentration.

The already mentioned fear of falling is constantly present here, and behind that fear of falling lies our desire to always be in control. Therefore, positions with support on the arms are ideal for the development of both self-confidence and humility, that is, acceptance of our current possibilities.

The advice is to approach these positions from the angle of the game, without switching to yourself due to the impossibility of performing a position. As with any asana, patience and regular practice make the position possible, while impatience inevitably leads to frustration or injury.

The wrists are the part of the body most at risk when performing a supine position. Therefore, exercisers who have Carpal Tunnel Syndrome or acute wrist problems are not recommended to do these positions.

On the other hand, exercisers who are not contraindicated in these positions are advised to do a serious warm-up of their wrists beforehand.

In addition to strength and stability in the wrists, arms and shoulders, positions with armrests require a strong central part of the body. That is why it is convenient to design a Yoga class so that the positions with support on the arms come after the positions that activate the central part of the body.

Due to all the above, there is no need to hurry with the introduction of these positions in practice. As a simple rule, it can be said that exercisers need at least a year to practice the Chaturanga Dandasana (High and Low Push) and Adho Mukha Svanasana (Dog Looking Down) poses before starting with positions that place most of the body weight on the palms.

Positions with armrests warm the body and raise energy, and it is convenient to practice them before a series of extensions (Back Bends).
Extensions (Back Bends) 

The main purpose of extensions in the physical sense is to stretch and open the front part of the body for the free flow of breath and energy.

In these positions, the emphasis should primarily be on stretching the front part of the body, heart center, abdomen and groin, and not on occupying some complex and demanding extension for which we are not ready yet. In other words, one should develop a sense of composure and calmness, not achievement.

On the other hand, extensions strongly engage the back muscles, both superficial and deep back muscles, so they are great exercises for strengthening the whole back.

Extensions belong to the group of asanas that warm the body and raise energy. Often, a Yoga class is conceived in such a way that the highlight of the class is taking on a more demanding extension or group of extensions, and previous Yoga poses served as a warm-up and appropriate preparation for those more demanding extensions.

The group of Yoga poses that balance extensions are flexions (Forward bends). However, it is not recommended to interrupt a series of extensions with flexions, it is wiser to introduce mild flexions only after the end of a series of extensions. As a rest in a series of extensions, positions in which the back is in a neutral position can be used, such as Savasana (Relaxing Pose) or a milder extension.
Twists or Torsions 

Twists or torsions are extremely useful Yoga poses that act on the central part of the body and stimulate the abdominal organs such as the kidneys and liver.

At the same time, they make the spine flexible and free, remove blockages and open the body in the area of ??the chest, shoulders, hips and neck. Twists make the spine maintain its normal length, be flexible, and help maintain or improve the health of the discs between the vertebrae.

More demanding active twists, such as Jathara Parivartanasana, strengthen the lateral abdominal muscles and prepare the body for more complex positions.

Torsions also act on a deeper level than the physical, helping to relax and overcome emotional tensions and leading the mind and body to a neutral, balanced state.

Torsions like Yoga poses are neither stimulating (warming) nor relaxing (calming), they are neutral in nature. That is why we can use them in many places during Yoga classes, because they have a warming effect when following relaxing asanas, and they calm and cool the body when they come after stimulating asanas. They are especially good for neutralizing and balancing the spine after intense extensions and flexions.
Flexions (Forward Bends) 

Flexions or bending forward are a group of asanas that are calming in nature. These Yoga poses often last longer, which again pleases some practitioners and some do not.

Flexion stretches the entire back of the body and tends to relax the muscles of the entire back, starting with the leaves, the muscles of the back, the sciatic muscles, the muscles of the pelvis and the back. So, in order to successfully bend forward, it is necessary to relax an entire chain of muscles, which can be demanding, especially in the beginning.

Therefore, you should be patient with flexions, exercise regularly and allow the muscles and the whole body to gradually adapt to these positions. If the exerciser is impatient, aggressive and in a hurry, almost as a rule, there are injuries to the muscles of the back and lower back, and recovery from these injuries is neither quick nor easy.

Exercisers who have serious problems with intervertebral discs should be very careful when performing asanas from this group. It is best to initially, until the back muscles are strengthened with extensions and other poses, avoid more intense flexions and stick to the milder ones, such as Dandanasana (rod pose). Also, the use of Yoga props (tapes, blocks, blankets, bolsters) is more than desirable for this group of practitioners.

Flexions are a group of dreams that are balanced and neutralized by mild extensions and twists, again best after a series of flexions. Mild extensions will rest and recover the muscles of the back box, and mild twists will have a beneficial effect on the spine and back muscles.
Hip Openers 

Stable and open hips are key to overall good mobility in everyday life.

However, modern habits do not go in favor of open hips. Prolonged sitting in a chair, but also intense athletic activity, aided by genetics, can make the hips one of the most tight parts of the body. This leads to a limited range of motion as well as lower back pain.

Open hips are a necessary prerequisite for safe performance of intensive extensions and flexions. The fact is that most standing positions as well as flexion stretch the muscles around the pelvis, but the group of positions for opening the hips implies positions in which one sits or lies on the back or abdomen.

During the practice of the Yoga position for opening the hips, special attention should be paid to the knees, because they are exposed to greater pressure. We should never go deeper into the position if we feel discomfort in the knees, because then it is very easy to stretch the ligaments of the knee or the muscles around the knee.

Hip opening positions belong to the group of calming asanas. They are most often combined with flexions and mild twists in Yoga classes and are most often performed in the second half of the class, closer to the final relaxing pose (Savasana).
Inversions 

Inversions are yoga poses in which we take the opposite position of the body, ie the legs are up and the head is down. However, many positions from other groups are also to some extent inversion. Practically every Yoga position when the head is placed lower than the heart is to a greater or lesser extent an inversion.

A special challenge with inversions is the impression that everything is upside down and upside down. At the beginning, it is confusing and we have problems with coordination, especially when it is necessary to make a small correction in the position. However, over time, we get used to these positions and they become as natural as possible.

Probably the most famous inversion is Salamba Sirsasana (Headstand with support) and in it the whole body should be aligned as in the basic standing position of Tadasana, except that the head is down and the legs are up. Taking this position can be very demanding, so you should follow the instructions and not rush. Unlike most other inversions, this position warms the body and raises energy, so some Yoga classes are performed in the early stages of exercise.

On the other hand, Viparita Karani (Active Reverse Position) is a very relaxing and restorative asana, which calms, cools the body and lowers energy. It is recommended to almost everyone, especially after a stressful day, when we feel lethargic and when our energy level is low.

Inversions are mostly relaxing and calming asanas, they calm the nervous system, make the mind calmer and more focused.

They are especially good for blood circulation from peripheral blood vessels, as well as for lymphatic drainage. 

Each of these groups of poses has its role and is good for certain muscle groups, for relaxation and the like, but if you want to know which poses are best for weight loss, I sincerely recommend a program called Yoga Burn by the famous yoga instructor Zoe Bray-Cotton, who it simply shows how you can lose unwanted pounds with the help of yoga.