Yoga is a COMPLETE “Workout”………..
Ever Wonder What Health Benefits We Gain from Doing Certain Yoga Postures?
Yoga is both preventive and therapeutic. It systematically works all the major muscle groups, including the back,
neck, shoulders and arms; deep abdominal, hips, legs and buttocks muscles; and even the ankles, feet, wrists, and
hands.
The various postures increase strength, endurance, flexibility and provide great circulation and increased oxygen
to the internal organs.
Each pose falls under one of the following categories which create specific responses in the body:
Supine Poses………………………….Restful
Seated Poses/Forward Bends…………..Calmness
Standing Poses………..……………….Vitality
Inversions……………………..Mental Strength
Prone Poses………………………. Energizing
Backbends………………………….Liveliness
Twisting Poses…………………….Cleansing
Balance Poses…………………….Lightness
Seated Poses are considered calming, as they soothe the nerves, eliminate fatigue and refresh the brain.
They also help regulate blood pressure and assist in recuperation from illness. Seated poses are divided
into two categories: upright seated postures, which involve bending the legs into different positions, and
forward bends, where the trunk bends over the legs. EXAMPLE: Sukhasana (cross-legged seated), HalfLotus Pose, Seated Forward Bend.
Reclining Postures (Supine (lying on back) and Prone (lying on stomach) Corpse Pose is a typical example
of the supine position – which represents stillness and quietness. Balances the nervous system and calms
the mind. Prone poses rejuvenate the body and stretch the abdomen and increase the mobility of the
spine and hips – Legs up the Wall,
Standing Poses: Invigorate the mind and body by eliminating tension. Internally, these postures
stimulate digestion, regulate the kidneys and alleviate constipation, as well as improve circulation and
breathing, by developing the strength of the legs and the flexibility of the pelvis and lower back. Standing
Postures include: Mountain Pose, Triangle Pose, Standing Forward Bend Pose, Wide-spread standing
pose, Warrier I & II
Twisting Poses: Free, Energize, and balance the body. Sitting twists are the most intensive as they
increase the range of motion and stimulate all the nerve centers along the spinal column. They promote
flexibility in the spine, hips and upperback, thus relieving backaches, headaches, and stiffness in the neck
and shoulders. The twisting postures also tone and stimulate the abdominal organs, aiding in digestion
and relieving constipation. Twisting Postures Include: Seated Twist Pose, Reclining “T” pose (knees twist
to one side/head to the opposite side), Simple Chair Twist Pose.
Balance Poses: Develop poise, strength, and agility. They also help develop body muscle tone,
coordination and concentration1. Examples of Balance Poses include: Tree Pose, Plank Pose, Table Top
1
Balance poses are not recommended after recent (12-18 months) abdominal surgery
Intula Yoga / Tami Hans, RYT200
July 3, 2012
with alternate arm/leg.
Backward Bending Poses: Open and Energize the body and mind; they develop courage, energize, and lift
depression. They open the chest, stimulate the nervous system, strengthen the arms and shoulders, and
increase flexibility of the spine.2 Backward Bending Poses include: Bridge pose, Bow Pose, Upward Facing
Dog, Fish Pose.
Inversions: Inverted poses reverse gravity, bringing fresh blood to the head and heart, thus revitalizing
the whole body. These poses tone the internal organs and glandular system, stimulate brain function,
improve circulation and refresh tired legs. One of the most optimal inverted pose is the Shoulderstand.
This pose is known as the “Queen” of all Asanas – It invigorates the nervous system and regulates the
emotions while activating the thyroid. Inverted poses include: Downward facing dog, shoulderstand,
plow pose, supported bridge pose.
Inversion Note:
Whenever your head is lower than your heart—in postures like standing forward bend, Downward Dog, and
headstands and shoulder stands—your whole circulatory system gets a rest. The walls of every fluid-containing
ligament and joint in the body gets a reprieve from the constant fight against gravity. Inversion postures also
specifically target the thyroid and pituitary glands, sometimes referred to as the “master glands” because of their
role in regulating metabolism and health.
Combining the different categories of poses and flowing from one posture to the next with attention 3increases
coordination of the musculoskeletal system as a whole. You move more safely and easily and feel more at home
in your own body. Finally, the heart, as the largest involuntary muscle of the body, greatly benefits from yoga
practices and from the relaxation experienced in the muscles, allowing the whole cardiopulmonary system to
reset to a healthier rhythm.
2
To avoid risking injury to the lower back, the legs first must be strong, and the shoulders and upper back must exhibit
genuine flexibility. Backbends should not be done by those who have high blood pressure, heart disease or other serious
illness, or during menstruation and pregnancy.
Intula Yoga / Tami Hans, RYT200
July 3, 2012