The Meaning of Yoga Stretches

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The physical stretches you experience while practicing yoga postures, or asanas, are made to have certain advantages. The asanas are organized into different groups based upon what these perks are. For example, balance postures such as Vkrasana, or Tree Pose, help enhance balance and dharana, or concentration. Yogis might refer to an asana by either its classical Sanskrit name or English equivalent.

Standing Poses

Standing positions, especially those using both feet, are normally obtainable for novices. By contrast, arm- and handstands require considerable strength and balance and are thought about to be advanced poses.

Perform Tadasana, or Mountain Pose, by standing on 2 feet with your head and chest tall and arms down by your sides. Tadasana stands for a neutral position, develops heat, or pitta, and establishes leg strength. Virabradhrasana I and II, or Warrior I and II positions, are both lunging poses that emphasize leg strength and lower-body balance.

Balance Poses

Balance postures aid improve our capability to coordinate our arms, legs, feet and core abdominal muscles to sustain our balance. Effective performance of balance postures requires extreme focus that can help sharpen mental concentration abilities. Utthita Hasta Padangustasana, or Standing Thumb-to-toe Pose, improves the strength of the legs, cleanses the kidneys and helps to alleviate irregularity, according to Lino Miele, author of ‘Astanga Yoga.’

Twisting Postures

Twisting postures, whether they’re lying down, standing, seated or inverted, help improve food digestion and elimination. For example, a beginner lying twist, Parvrita Apanasana, or Double Leg-to-Chest Resting Twist, is done pushing the back. Flex both legs at the knee and draw them to the left while extending both arms with palms dealing with up. This produces a twist in the mid-belly. Repeat the pose by turning your legs to the opposite side.

Back-bending Poses

Back-bending poses help enhance lung ability by developing more space for your lungs to expand. B.K.S. Iyengar, yoga master and author of ‘Light on Yoga exercise,’ composes that back-bending poses help keep the spine supple.

To perform Setubhandasana, or Bridge Pose, lie on the floor with feet flat, knees bent and hands interlaced beneath your back. Lift your hips toward the ceiling. You resemble a kind of bridge in this position. Its advantages include restorative traction in the lower back and neck. An advanced backbending posture is Urdhva Dhanurasana, or Upward-facing Bow. It needs upper body strength, in addition to adaptability in the upper back, and gives the same perks as bridge position.

Designing Your Own Yoga exercise Practice

Learn and practice fundamental postures in all the pose groups to experience their effects. Over time, with routine practice, you create your very own yoga practice based on what you sense you need: backbends to help you grow your breathing to reduce stress and anxiety, standing poses to build strength, or balance poses to sharpen your psychological focus.