Yoga Poses & Explanation of Benefits

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Yoga is a holistic mind-body practice that offers both physical and mental perks. Yoga presents are also described as asanas, which is a Sanskrit word that can be literally translated as a ‘stable and comfy posture,’ according to Pantanjali, the founder of Ashtanga yoga. Hatha yoga postures are typically done as a part of a flowing series, also called a vinyasa.

Forward Bends

Forward bends are yoga postures where you actually flex your body forward. These presents can be done in a standing or sitting position. Examples of forward flexes include Paschimottanasana, the straight-legged seated forward flex, and Uttanasana, the standing forward bend. According to Advaita Yoga Ashrama, these poses provide a variety of perks, consisting of extending your hamstrings and the entire back of your body, relieving digestion problems, stimulating your solar plexus and soothing the mind.


Inversions are positions where you invert your body so your head is lower than your heart. Inverted yoga poses include the Sirsasana, or Headstand, and Sarvangasana, or Shoulderstand. These positions are more difficult than other positions since they require proper positioning and the capability to hold the postures for a longer period of time. According to Yoga Journal, inversions provide advantages to your cardiovascular, lymphatic, anxious and endocrine systems.

Standing Poses

There are many standing yoga presents that each provide different benefits. 2 standing positions frequently done in a vinyasa are the Triangular Pose and the Warrior series. The Triangular posture increases neck and hip mobility and adaptability, extends your spinal column, side waist and calf bone muscles and widens your chest and shoulders. The Warrior series strengthens your legs, back, shoulders and arms and can increase stamina while quieting the mind.


Twisting yoga positions include turning your body while either in a seated or a standing position. Twisting postures consist of poses, such as the Revolved Triangular or Cow Pose. According to Yoga Journal, twists stimulate your spinal column and promote healthy spinal rotation, clean your internal organs and promote your circulatory system.

Restorative Poses

Restorative poses are resting postures that integrate breathwork and meditation with asanas to relax the mind, alleviate tension and promote your ‘relaxation response.’ Restorative poses encourage healing, according to yoga teacher Kelly McGonigal in her book, ‘Yoga for Pain Relief: Simple Practices to Calm Your Mind & Heal Your Chronic Pain.’ Examples of restorative yoga positions consist of Savasana, or the Remains Pose, and Legs-Up-The-Wall position.