When one starts practicing yoga, one can hold for three full breaths through most yoga poses. If you feel comfortable in the pose, hold for longer, if uncomfortable, you should come out of the pose immediately.
Types of Yoga Poses
Seated poses – Seated poses are useful for practicing breathing exercises and relaxation or meditation techniques. Seated poses are also often used as a warm up or as a starting point for other poses. Performing seated poses can help improve your posture and open your hips.
Standing poses – Standing poses are often used as warm up or as a starting point for other poses.Standing poses are beneficial for strengthening your legs, opening your hips and improving your sense of balance.
Inversions – Inversions are excellent poses to improve your blood circulation, quiet your mind and improve your overall health when performed. Inversions are also believed to reverse the ageing process and reduce the effect of the gravity on your body.
Relaxation and restorative poses – It is important to take time to perform relaxation or restorative poses at the end of each yoga practice. You can use this time to relax your body and mind and allow energy released by the poses in your practice to move freely throughout your body.
Counter poses – A counter pose is a pose that stretches your spine in the opposite direction from a previous pose or returns your spine to a neutral position.
Twists – You can perform twists to stretch and strengthen your back and abdominal muscles,increase the flexibility of your spine and improve fluid circulation. Twists improve the functioning of your internal organs by providing them with a fresh supply of blood as you twist and release your body.
Balancing poses – Balancing poses are great for improving focus and coordination as well as developing your ability to remain grounded in a pose. Keeping your body balanced encourages you to focus, quiet and balance your mind.
Forward bends – Forward bends stretch the entire back of your body, especially the hamstrings. Forward bends are also often used to release tension, calm your mind and soothe your nervous system. Similar to back bends, forward bends help keep your spine strong and supple.
Back bends – Back bends are among the most challenging poses in yoga. Bending backward helps strengthen the back and keep your spine strong and supple. Back bends also open the front of your body, especially your chest region.