Twists I love to do twists. Twists release tension in your spine and increase shoulder and hip mobility. They also help relieve backaches by stretching and opening up your back muscles. I often experience tightness in my upper back and twists help me loosen up this area. It is important to always do twists on both sides of your body in order to ensure alignment and balance.

Supine and Prone Poses

Supine poses are done on your back. They help stretch your abdominal muscles, they open your hips, and increase your spinal mobility. They release tension and strengthen your back, arms and legs.

Prone poses are done facing floor. They strengthen your arms and back and open up your hips and groin. They relieve tension and increase flexibility in your spine. One of my favorite prone poses is Extended Seal because I find it very relaxing and it helps stretch out my shoulders and upper back.

Inversions

This type of yoga position develops strength and stamina, particularly in your upper body. It also increases circulation because since your legs are higher than your heart, it reverses normal flow of blood. Inversions help pull fluid out of your feet and legs, so they are great to do after you have been standing up for a long time. Advanced inversion poses require a great deal of strength and alignment and should only be learned under guidance of a certified teacher. People with glaucoma, pregnant women and those who are menstruating should avoid inversion poses.

Relaxation Poses

Relaxation poses are usually done at end of a yoga practice. They calm your mind and body and encourage a deep feeling of relaxation. This type of yoga position is often one of most challenging poses to do, particularly for Westerners who often have a difficult time letting go. One of most well-known relaxation poses is Corpse Pose.

There are hundreds of poses in yoga and they all provide wonderful benefits for your mind and body. By understanding each type of yoga position, you can choose a well rounded practice with asanas from each type or do those that meet your body’s needs at any given time.

Blankets - Although I don't often use them, blankets can offer many benefits. They can help support you in poses, they provide padding, and they also provide warmth so you can be very comfortable in restorative poses.

Less Common Yoga Props

Backbend Benches - They help to support you during backbends. They reduce straining and allow your spine to maintain proper alignment while increasing flexibility in your shoulders, chest and front of your body.

Eye Pillows - They are soft cushions that you place on your eyes to help you focus inward and achieve a greater sense of peace and calmness during relaxation poses.

There are times when using a yoga prop can help you deepen your practice, and during those times, you might want to consider using one or all of these props. At other times, you might not feel need to use them. The important thing is to pay attention to your body and to respond to what it needs each time you practice.