How many yoga postures are there? According to some classical yoga books, there are as many as 84,000 yoga postures, and this is only an approximation. Of course, don’t be intimidated by this huge number. In the final analysis, it is enough if you understand that yoga postures are divided into these seven major categories. Sitting postures, forward bends, back bends, lateral bends, twists, balances, and inversions. Because different yoga postures have different effects, and the feelings brought by different postures are also different. So today, let’s share these seven major categories of yoga.
1. Sitting postures
Common yoga sitting postures include: easy pose, auspicious pose, perfect pose, half lotus and full lotus, etc. Basically, these are some yoga meditation postures. For sitting postures, one should also maintain awareness and relax, but not completely relax. The back should be straightened. Only in this way can the breath flow smoothly through the meridians, strengthen the nerves in the lumbar and sacral regions, and allow the body’s energy to gather in the pelvic region.
2. Twisting postures
Common yoga twisting postures include: kneeling spinal twist, sitting spinal twist and supine spinal twist, Bharadvajasana I, Marichyasana I, III, etc. Twisting postures should be coordinated with breathing. Inhale, extend, and exhale to deepen the twist. Twisting postures are a massage for the spine, relieving discomfort in the lower back and other areas. They can also make the spine more flexible and at the same time promote digestion well.
3. Forward bends
Common yoga forward bending postures include: standing forward bend, intensified side stretch, prasarita padottanasana, swan pose, child’s pose, janu sirsasana, etc. For forward bending postures, it should be noted that they are folded from the hip joint. Truly activate the core and maintain the extension of the spine. The focus is not reaching the legs, but bringing the chest towards the knees. Maintaining stability and calmness in forward bending postures can bring the power of concentration and inner surrender.
4. Back bends
Common yoga back bending postures include: wheel pose, pigeon pose, natarajasana, locust pose, bow pose, camel pose, etc. For back bending postures, it should be noted that there are higher requirements for opening the front side of the entire body (chest, thighs, calves), and the most important point is to open the chest and start bending backward from the thoracic vertebrae. In back bending postures, we can open the chest well, bid farewell to negative emotions, improve bad postures such as round shoulders and hunchback, and make us more confident.
5. Lateral bends
Common yoga lateral bending postures include: triangle pose, extended side angle pose, parighasana, seated side bend, etc. For lateral bending postures, it should be noted that leg strength should be activated, the hip should be centered, and the chest should be well extended. In lateral bending postures, excess fat on the waist can be reduced, the waist line can be beautified, the spine elasticity can be increased, and the shoulders can be made more flexible.
6. Inversions
Common yoga inversion postures include: shoulder stand, headstand, elbow stand, handstand, etc. For inversion postures, it should be noted that strength in the arms, abdomen, shoulders, etc. is very important. This can make your body stable and effortless without squeezing the cervical vertebrae.
Inverted poses are known as the king of postures. The benefits are well-known, such as promoting blood reflux, nourishing facial skin, and delaying aging.
Common yoga balance postures in the balance category include Tree Pose, Eagle Pose, Warrior III Pose, Cross Balance Pose, Half Moon Pose, and so on. For balance postures, it is important to establish a foundation, increase leg and core strength, and maintain psychological stability. Balance postures can make you feel elegance and stability. When your foundation is stable, you can perform subsequent postures well.
Although there are many yoga postures, mastering these seven categories can handle them.
Standing poses: Establish a foundation
Forward bends: Create space
Back bends: Open the heart
Side bends: Isometric side waist
Twists: Neutral pelvis
Inversions: Confidence support
Balance: Elegance and stability
