Basic Yoga Session and Poses
A Basic Yoga Session does not have to take very long and it generally follows this order:
Warm up exercises help condition your body for a safe changeover into asana practice. Then again, beginners could just use the warm-up poses...
...as their entire practice. Warm-ups open up your shoulder muscles, your spine, your hips and buttock muscles, your lower back, and your groin.
Standing Yoga Poses -
These are done for alignment of one's feet and body. Standing Poses open up your hips, they help stretch your legs, add strength to the back and boost one's range of movement. Further, standing poses improve digestion, blood circulation and are excellent for people intending to lose weight.
Sitting Poses -
Sitting poses help infuse your whole body with the breath. This helps you imbibe Prana. In the process you are revitalized by a pose and get a calm and quiet feeling. Sitting poses contribute to a great extent in shaping the buttocks and legs. They also add vitality and suppleness to your spine.
Supine and Prone Poses -
These help let go of stress and tension in the region of the abdomen. They also help enhance the motility of the spine. Further, Supine and Prone Poses restore strength in the region of the back, arms and legs, and open up the hips and groins.
Inverted and Balance Poses -
These poses defy gravity. They also develop coordination, boost up stamina and strength, and enhance style, suppleness and poise. Inverted and Balance Poses also improve powers of concentration and focus. And being quiet is necessary to be able to do these poses.
Twisting poses -
Twisting exercises and poses help you let go of tension in the spine. They also help relieve backaches and make the shoulders more supple and soft. Further, twisting exercises and poses help facilitate better circulation of blood and nutrients in the body, so vital for the health of the inter-vertebral discs.
These are the ones that help and profit the adrenal glands and kidneys the most. They also help let go of stress and tension in the front of the body, in the region of the shoulders and pelvic girdle. Finally, backbends help improve the suppleness of the spine.
Finishing Poses are the relaxing Yoga asanas such as Shavasana.