Types of Yoga Asanas and Poses

Standing asanas (Utistha Sthithi)

Standing poses breaks the lazy, (innate) lazy nature of the body and brings activeness in the practitioner. These poses also correct the structure and the posture of a person by improving the sense of balance. It forces the practitioner’s body to enhance proper weight distribution. It’s also a foundation for most of the yoga asanas. Standing asanas build base intelligence for other poses and strengthens the body and improves stamina. The active nature of the poses stimulates the body and creates heat in the body.

Sitting asanas (Upavistha) stithi

These are introduced after the standing asanas as they give rest and reduce strain on the legs. They create freedom in the movements of the knees, groins, ankles and feet. It’s always better to work on the gluteus before attempting forward extension, as origin of action in forward extension is in the gluteus area. The pain in forward extension can be from lack of movement in the gluteus. Doing standing and seated forward extension asanas to bring freedom of movement, in sacral, coxigial, gluteus muscle can help with improving flexibility.

Furthermore, wide-legged forward fold and triconasan are helpful poses to stretch the hamstring before attempting forwardfold.

Forward extension (paschima pratana)

The heart faces the floor in all the forward extensions. This gives rest and helps one recover from fatigue. Forward extension also brings calmness and quietness to the mind. It’s a passive pose compared to other yoga poses. These pose can build endurance and mental strength. If you find your mid to be agitated, forward extensions could help you calm it down.

Lateral extension (parivarta)

These asanas are introduced after achieving the concave and forward extensions of the spine. The rotational extension of the spine gradually brings it to a neutral position, from forward as well as backward extensions.

Backward extension

These poses should be introduced gently, with simple asanas such as downdog.

It's ideal for down dog to be taught before back extension, so that freedom is created, in the lumbar, sacral, and coxigial region. In advanced backward extensions, freedom in the dorsal, lumbar and sacrum is the primary and essential requirement. Here, the adrenal glands are activated / stimulated, which is opposite to forward extension.