We can divide yoga postures (asanas) into six categories:
Sitting yoga postures are a low-stress option, perfect for a gentle stretch. You may often start your yoga practice in a sitting position as they are ideal for meditation, chanting or breathing practices.
Standing yoga postures are more demanding and require some strength. You can expect to strengthen your thigh muscles in such poses as the much-feared ‘Warrior’!
Prone, or face-down, postures usually focus on strengthening your back muscles, which does wonders for the strength of your spine. The ancient philosophers also say that lying face-down is a powerful practice to develop a sense of surrender to the universe!
Supine, or face-up, postures provide a chance to work on your core muscles; leg raises are a common yoga warm-up from this position. The supine posture is also vital for relaxation after your yoga practice.
Balancing postures are not the easiest to attempt and it is best to do so towards the end of your sequence when your mind is already calm and balanced. The stillness you require to achieve these postures will add tremendously to your overall sense of calm.
Inversions, or upside-down, postures can also be very relaxing when held for a long time. Staying upside-down puts pressure on the lungs, which forces you to breathe more deeply. This develops your lung capacity as well as the strength of your intercostals.
A good teacher will give you a sequence that includes all of these. Each type of pose has its benefit for the body as well as your sense of mental wellbeing. The perfect combination will energise, strengthen and relax your whole system.