Yoga Dictionary at Yogatic.

Yin yoga targets the deeper tissues of the body rather than just targeting mainly the muscles described as yang. With the connective tissue I mean ligaments, joints and bones.

In Yin yoga, you hold the poses for a longer period of time, between the 3 and up to 10 minutes, depending on the pose. Not every pose is suitable to hold that long, yin yoga uses specific poses for that.

Because you’re holding the pose for a longer period, its harder to stay present, to keep your mind alert. That’s why I would describe this practice as challenging and almost like a meditation.

Its very enjoyable, and it balances the yang yoga practices that are focused more on muscle energy.

Setu bandha Sarvangasana / Bridge pose

Benefits:

• Stretches neck, chest and spine.
• Strengthens legs, upper back.
• Improves digestion.
• Reduces backache and headache.
• Calms the mind, relieves mild depression.
• Can help to open the sinuses.

Click on bridge pose to find out how to practice this pose step by step.

Adho mukha svanasana / Downward facing dog pose

Benefits:

• Strengthens the upper body, arms, shoulders, chest and legs.
• Stretches chest, shoulders.
• Stretches the whole back of the body,  ankles, calves, hamstrings, spine.
• Calms the mind.
• Overall energizes the body.
• Improves digestion.
• Relieves fatigue, backpain, headaches.

Click on Downward facing dog to learn how to perform this pose step by step.

Bhujangasana / Cobra pose

Benefits:

• Strengthens legs, upper back, arms and shoulders.
• Stretches the front of the body.
• Energizes you.
• Relieves mild depression.
• Stretches the chest, lungs.
• Opens the heart.

Click on Cobra Pose to find out how to perform this pose step by step.

High Chaturanga / Plank pose

Benefits:

• Strengthens your upper body; arms, wrist, spine.
• Done correctly, strengthens your abdomen, core, legs.
• Prepares the body for more challenging arm balances.

Click on Plank pose to find out how to perform this pose.

Sirsasana / Headstand

Benefits:

Sirsasana is also called the king of the yoga poses. Its called that because of the many benefits this pose can bring you.

• Draws fresh blood into the upper body while stimulating drainage and circulation to the legs.
• When properly practiced it effectively counters upper back and neck problems.
• It quiets the mind and so prepares you for meditation.
• It strengthens the arms, legs and back.
• It strengthens the core.
• It heats up the upper back, so you can do headstand as a preparation for back bends.
• Relieves mild depression.

click on Headstand to find out how to perform this pose.

Anusara yoga is a modern day Hatha yoga system founded by John Friend.

Anusara means “flowing with grace”, “going with the flow”, “following your heart”.

Anusara yoga is based on a Tantric philosophy with universal principles of alignment. It is a popular and fast growing yoga style in the world. Anusara yoga focusses on experiencing bliss and joy in your yoga practice and in your daily life.

Click on the article “principles of alignment” to read more about the Universal principles of alignment, that this system is based on.

Prasarita Padottanasana / Wide Legged Forward Bend

Benefits:

• Stretches the back and inside of the legs.
• Opens the hips.
• Stretches the spine.
• Grounds you and calms the mind.
• Can relieve mild backache

Click on Wide Legged Forward Bend to find out how to perform this pose.

Benefits:

• Stretches the back of the legs, the hips and spine.
• Balances the nervous system and calms the mind.
• Improves digestion.
• Relieves tension in the lower back
• Restores your energy.

Click on Foot to fingers forward bend to find out how to perform this pose.

Uttanasana / Standing forward bend

Benefits:

• Stretches the back of the legs, the hips, the spine.
• Balances the nervous system and calms the mind.
• Improves digestion.
• Restores your energy.
• Relieves tension in the lower back.