Groups of Asanas-Stillinger (part III)

December 5, 2017


Today and as promised, I would like to share with you the rest of of the groups of Asanas or positions that exist in the Hatha Yoga Tree. If we take in consideration that there are more than 200 positions that we can combine and that each group has totally different effects and benefits than others, then we figure out that the possibilities are huge!

Welcome and God lesing!



- Hip Opener:

They belong mostly to the category of floor asanas, but there are some other standing positions in which we open the hips as well. They stretch the adductors and the external hip rotators, an action that releases tension in the lower back, the knees and the sciatic nerve. As the muscles and the ligaments open up the circulation is improved, energy flows more freely, so there is a release in the vertebrae discs, the organs, and the glands in the surrounding area. Hips openers are necessary preparation for other categories of asanas like backbends, arm balances and invertions. The physical goal of working with hip openers is one of increased strength and increased range of motion in and around the joint. The hip joint is the meeting place of the legs and the pelvis: the merging of the lower half of the body with the upper half. From a strong and stable pelvic foundation, the spine can rise and lengthen. A healthy hip joint can softly absorb the shock of walking, running and standing, and still provide a steady resting place from which the spine can rise. Because the hips generally provide us with so much resistance and feedback, they are actually giving us a wonderful opportunity to pay attention and try to accurately perceive the sensations in our bodies. Increasing the flexibility of one’s hips is not an overnight process. Hips require time, patience, persistence, inner awareness, and compassion. The hips have many riches to offer us, but they can only be mined at their own pace. The hips are generally more likely to respond to regular, gentle practice than to irregular, forceful practice. Working with the hip opening postures over months and years, grants us the skills of patience and faith in all aspects of life. By experiencing gradual changes emerging from regular and quiet practice, we learn about creating change in a peaceful and time-appropriate manner. Rather than trying to force change in this moment, we allow the body to evolve over time according to its abilities and circumstances.

Here some of them:

1- ​Reclining Bound Angle Pose - Supta Baddha Konasana

2- Garland Pose – Malasana​

3-  Perfect Pose - Siddhasana










- Arm Balances:

Arm Balances, where your arms support the weight of your body, develop strength in the shoulders, arms and upper torso. It is not a secret that this poses are the most advanced in Yoga. As your upper body grows stronger, neck and shoulder tension tends to get dissipated and is reduced. Balance poses increase stamina and unite mind and body and also give us higher endurance. We are more confident. The secret? We hug the midline of the body and energize the legs. This group of postures will be best performed earlier in the class. Some of them are:

1- Inclined Plane postures – Vasisthasana.

2- Crane Posture – Bakasana
















- Core poses:

In this positions your centre of gravity lies in the abdomen, a vital energetic centre. The core is the workhouse for the all-important abdominal organs. Toning the abdominal muscles is vital for good general posture, development of the musculature of the back and protection from the lower back pain. When performing abdominals we want to stabilize and to gain better control and deeper awareness of this area, and thus, support and help many of the yoga postures that we practice.













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