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A basic open class at one of our Ashrams or Centres consists of the above asanas as well as the sun salutation (Surya Namaskar), breathing exercises (pranayama) and final relaxation (Savasana). Asana is one of the eight limbs of classical Yoga, which states that poses should be steady and comfortable, firm yet relaxed helping a practitioner to become more aware of their body, mind, and environment.
An Open Class is a traditional, slow paced, meditative class that helps encourage proper breathing, flexibility, strength and vitality in the body while calming the mind. A typical open level class includes pranayama (breathing exercises), warm-ups including Sun Salutations (Surya Namaskar), 12 basic asanas (postures) and deep relaxation. These yoga mats are easy to clean and seem to feel better and last longer than most others. One of the disadvantages we have as swimmers is that while swimming is so good for you in so many ways, it isn’t ideal for building and maintaining healthy bones. Before we start enumerating the 10 most popular yoga poses, let us first say, that there are many types of yogic practice. Whether it be a yoga for beginners class or sessions for more advanced students, the Lotus Pose is considered as one of the most popular starting poses. Also known as Ardha Matsyendrasana, the Half Lord of the Fishes is one of the most popular sit and twist yoga poses that stretch the shoulders and hips and energize the spine.
The Head to Knee Forward Bend, or the Janu Sirsasana, is one of the forward bend yoga poses that are also considered as a twist pose. Backbends are one category of poses taught to students of yoga for beginners as well as for students in the intermediate and advanced levels. Also called Bakasana, this pose is generally considered as a core pose; meaning, it is known to work and target the core muscles while engaging the arm and leg muscles as well.
The Supported Shoulderstand is an inversion pose, and is among the easier ones in the category. The Triangle Pose can be done by students of all levels and is considered as the quintessential standing pose that crosses over to many styles of yoga.
The Child’s Pose is considered as a restorative pose because it is calming and can be done in between more intense or challenging poses (also called asanas). This pose is done exactly as it is named; you start in a standing position (preferably Mountain Pose or Tadasana) and slowly bend your body forward so that your forehead touches your shins and your palms flat on the ground. These are a LOT of popular yoga poses and these are just 10 of them, compiled and taken from different categories and difficulty levels of yoga poses. Being a yoga geek and certified yoga instructor, Gabrielle has written for several media outlets in the online and offline world of Yoga.
Join the community and discover yoga together with hundreds of thousands from all over the world. They open the energy channels, chakras and psychic centers of the body while increasing flexibility of the spine, strengthening bones and stimulating the circulatory and immune systems.

Because Yoga is a spiritual system with a physical component, this non-competitive approach helps the practitioner gain much more than just a healthy body. The focus is on mastering the basic asanas from which variations are then added to further deepen the practice.
It is important to work strength training and weight bearing exercises into your routine to supplement the benefits swimming gives you. Similarly, there are also many popular yoga poses depending on type (standing, sitting, etc.) and in terms of difficulty. Like the Lotus Pose, the Downward Facing Dog is a popular pose among students of all levels because it effectively stretches both upper and lower body. Those doing yoga for beginners should be careful in doing this pose because it might twist your back and neck at an awkward angle if not done properly. It is recommended for students of yoga for beginners as well as for those in more advanced levels. The Cobra Pose is one of the most popular backbend poses, and is known to stretch the spine, open up the chest and lungs, firm the buttocks, and stretch the abdomen and shoulders. It is also usually listed along with other arm balancing poses because it involves lifting your body off the ground and relying on your arms to support the weight.
It is known to tone the legs, firm the buttocks, stretch the neck and shoulders, and stimulate prostate glands and abdominal organs. The physical focus of this pose is on the thighs, although it also strengthens the knees and ankles, and stretches the hamstrings, shoulders, and spine. The pose involves sitting on the mat with your legs underneath you so that your buttocks are resting on the heels of your feet, and your body is bent forward, with your forehead touching the ground. It’s normal to feel tension in your hamstrings and calves because it stretches the leg muscles as well as strengthens the thighs and knees. As we said, it’s great if you can do the poses to the extent that they are taught (in terms of stretch and reach).
The asanas follow an exact order that allows for the systematic movement of every major part of the body in a balanced way that enhances prana or life force energy, keeping the mind quiet and without the need to think beyond each individual pose. This is a great article on how just 12-minutes spent on these Yoga poses can help improve your bone health. So to cover a lot of ground, the poses listed below will be a mix of yoga poses that are popular in classes of yoga for beginners as well as for the intermediate and advanced classes.
The Lotus Pose is effective in establishing a steady pattern of breathing as you progress through series of yoga poses, like the Sun Salutations or the more fast-paced Vinyasa series. More specifically, it stretches the hamstrings, calves, arms, and back while strengthening the muscles in your arms, legs, and abs. Again the rule of thumb is to keep the back straight and don’t push yourself too far and stretch too much if it causes pain or discomfort.

The Janu Sirsasana involves sitting on the mat with one leg folded, the other stretched out in front of you. Aside from working the arms and shoulders, the Crane Pose also opens up the hips and groins and stretches your upper back. The basic concept of this pose is to lie on your back and slowly lift your legs up with your hands supporting the pelvis as your legs reach higher, until even your back is lifted off the floor. The Triangle Pose requires a sense of balance, and it’s essential that those who practice the pose to make sure they maintain the right angles for the legs and arms without straining the neck. This pose is effective in relieving stress and calming the mind, as well as stretching the back, calves, and ankles.
With regular practice one can ensure overall physical and mental health and the possible prevention of diseases such as diabetes, hypertension and arthritis. Here is our list of the 10 most popular yoga poses being practiced today, and are recommended for both men and women. To do this pose, start on all fours and walk your hands a bit forward until you find a comfortable angle for when you slowly lift your knees off the ground. As with other sit and twist poses, you may place a blanket below the buttocks for support and in case the pose starts to cause pain in your tail bone.
Make sure your foot doesn’t slide under the outstretched leg as you bend forward and bring your head as close as possible to the knee of your extended leg.
Keeping your elbows close to your sides, slowly lift your upper body off the floor and hold the position as you inhale and exhale.
This pose is typically recommended after you have attended a couple classes and depending on the difficulty or intensity of the specific type of yoga class you chose. As your body gains more flexibility the longer you do yoga, you will be able to do a full forward bend. In time, performing the poses slowly and consciously, becomes a mental exercise in concentration and meditation. Keep your back and your legs straight as your body shifts into a full upside down V position.
This pose not only stretches the shoulders, back, spine, and hamstrings, but can also help relieve menstrual discomfort and headaches.

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