There are many different styles of yoga being taught and practiced today. Although all of the styles are based on the same physical postures (called poses), each has a particular emphasis. Here is a quick guide to the most popular types of yoga that can help you decode the schedule at your gym and figure out which class is right for you.
PART 2 OF 3: Basic Seated Pose Sequence: 15 step sequence of postures to use as a foundation in your basic yoga practice.
A. Bend the knees enough to hold onto the feet or ankles. Round the spine and press the head in towards the knees.
B. Press out though the heels and pull back on the toes. Relax the head, neck and shoulders.
C. Breathe and hold for 3-6 breaths.
1. From Staff pose, inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head.
2. Exhale and hinging at the hips, slowly lower the torso towards the legs. Reach the hands to the toes, feet or ankles.
3. To deepen the stretch: A) Use the arms to gently pull the head and torso closer to the legs. B) Press out through the heels and gently draw the toes towards you.
4. Breathe and hold for 3-8 breaths.
5. To release: A) Slowly roll up the spine back into Staff pose. B) Inhale the arms back over your head as you lift the torso back into Staff pose.
Benefits + Contraindications
Benefits: Seated forward fold provides a deep stretch for entire back side of body from the heels to the neck. Forward fold calms the nervous system and emotions and stimulates the reproductive and urinary systems.
Contraindications: Recent or chronic injury to the arms, hips, ankles or shoulders.
A. Bend the knees into the chest and wrap the arms around them, holding on to the elbows, wrists or fingers.
B. Press the tailbone, shoulders and back of the neck down into the floor as you pull the knees in to feel a stretch in the low back.
C. Breathe and hold for 2-5 breaths.
1. Lying on your back, inhale both knees into your chest. Wrap the arms around the knees, holding on to opposite elbows, forearms, wrists or fingers.
2. Tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down into the floor as you pull the knees into the chest using the arms.
3. Press the shoulders and the back of the neck down into the floor, trying to get the back and whole spine flat to the floor. Relax the legs, feet and hips.
4. Breathe and hold for 4-8 breaths, breathing deeply into the belly, actively pressing it against the thighs on the inhalation.
5. To release: exhale and release the arms and legs to the floor.
Benefits + Contraindications
Benefits: Wind relieving posture improves digestion and elimination as well as stretching the low back and lengthening the spine.
Contraindications: Recent abdominal surgery, hernia.
9. Lower the feet and arms to the floor and inhale into Bridge
A. Bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.
B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.
C. Breathe and hold for 2-5 breaths.
1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.
2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.
3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.
4. Breathe and hold for 4-8 breaths.
5. To release: exhale and slowly roll the spine back to the floor.
Benefits + Contraindications
Benefits: Bridge pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems.
Contraindications: Recent or chronic injury to the knees, shoulders or back.
10. Exhale the hips to the floor, extend the right leg out into Knee Down Twist
A. With the arms out to the sides in a T position, drop the left knee to the right side of your body. For a deeper stretch, place the right hand on the left knee. Look at the left hand and keep the shoulders flat on the floor. Relax into the posture.
B. Breathe and hold for 3-6 breaths.
1. Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee.
2. Exhale drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right finger tips.
3. Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knee down, so you do not have to use any effort in this posture.
4. Breathe and hold for 6-10 breaths.
5. To release: inhale and roll the hips back to the floor, and exhale the leg back down to the floor.
6. Repeat on other side.
Benefits + Contraindications
Benefits: Knee down twist stretches the back muscles, realigns and lengthens the spine, and hydrates the spinal disks.
Contraindications: Recent or chronic injury to the knees, hips or back.
Read more:
BASIC YOGA POSES - Part 1
BASIC YOGA POSES - Part 3
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