These yoga poses for beginners will help to relieve lower back pain, increase flexibility for the splits, and release tension from sitting down all day long.
The classification of yoga postures has always been a discussion in yoga culture. Some yoga schools classify yoga postures as STANDING, SITTING, LYING ON THE BACK, LYING ON THE MOTHER. While some yoga schools classify as: forward bending, reverse bending, twisting, reversing, expanding & balancing.
Here I would like to explain the traditional view of the classification of yoga postures, where there are only three categories:
Attitudes to relaxation
CULTURAL ATTITUDE: All yoga poses that help to stretch the body from different directions / angles are referred to as cultural attitudes. By activating specific muscles, ligaments, tendons, and nerves, the purpose of cultural attitudes is to reduce tension in every part of our body. The effects of cultural postures are not limited to the muscles and joints, but also stimulate our internal organs and help regulate the functions of our internal organs. This not only gives us suppleness and strength in our body, but also increased physical well-being and a good sense of control. These postures can be very therapeutic as they help in the prevention of various diseases such as back pain. All kinds of forward bending, backward bending, twisting, balancing, inversion and extensions are cultural attitudes. For example: Pachimottasana, Bhunjasana, Dhanurasana, Vrikshasana, Ardhya-Matysendrasana, Shirshasana, etc. are cultural positions.
RELAXATION POSITIONS: The purpose of these postures is to provide calmness to the body between and / or after practicing cultural attitudes. Traditionally, there are only two attitudes to relaxation: SHAVASANA (the corpse keeping) and MAKARASANA (crocodile husbandry). Normally, a typical Hatha Yoga session ends with Shavasana, as it provides the body with a full rest and the yoga practitioner feels refreshed and energized after feeling rather tired. In the yogic tradition, SHAVASANA has a great importance, as the practice of YOGA NIDRA (physical sleep) takes place in SHAVASANA. SHAVASANA is also very therapeutic and is especially recommended for people with high blood pressure, insomnia and so on. MACRASANA (crocodile keeping) strengthens the diaphragm to activate diaphragmatic breathing. Proper breathing literally means to live happily and live more cautiously. Especially in the modern world, where we do not breathe well, MAKARASANA is of great importance to those who often breathe through the breast. We should not forget that (chest breathing creates anxiety and tension in the body). Diaphragmatic breathing is also a great foundation for PRANAYAMA and MEDITATION.
MEDITATIVE POSTURES: The purpose of CULTURAL POSTURES and POSTURES FOR RELAXATION is to prepare the body for a meditative posture. Meditation postures provide the body with good stability and comfort to sit longer and without physical distraction during meditation. We must not forget that physical stability and comfort complement each other. Stability in the meditative postures brings a lot of comfort and vice versa. Meditative postures help keep the back straight by maintaining the natural bends of the spine. By keeping our back straight, we can move our diaphragm freely, so that the flow of energy is not blocked during meditation. One can choose a comfortable meditative posture for meditation that allows for proper perfusion of the lower body. There are a total of 4 MEDITATIVE POSTURES by tradition: SUKHASANA, PADMASANA, SIDDHASANA & SWASTIKASANA
Note: Some traditions recommend VAJRASANA (lightning) as a meditative posture. But traditionally it is not a meditative attitude.