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The 10 Types of Poses You Need to Know

Regardless of the school of yoga, all poses fall into at least one of these 10 categories. 

Read on and see how the Gurugrid can best be used for each type of pose.

1) Midline Poses

The centre line of the Gurugrid helps you align your feet in poses like Warrior, Triangle, Side Plank, and Pyramid. Reduce set up and re-alignment time.


2) Shoulder Width Poses

Once you have measured and established your shoulder-width (Follow link for more info:, you will always safely place your hands / arms at the proper distance in poses like Chaturanga, Wheel, Handstand, and Crow.


3) Hip Width Poses (parallel) 

Once you have measured and established your hip-width, you can use it in poses like Down Dog, Uttkatasana, Camel, and Closed Legged Forward Fold.


4) Hip Width Poses (extended) 

A common mistake is to set up feet in one line. This can put excessive pressure on your hip joints. Once you have measured and established your hip-width, you can use it in poses like Split, Lizard, Pigeon, and Lunge.


5) Body Length Poses

Once you measure and establish the following distances; shoulder to hip, shoulder to knee, and shoulder to ankle, you will always be able to align your body properly for poses like Table Top, Cat/Cow, Reverse Table Top, and Plank.


6) Right / Left Equalization

Avoid compensating by always placing your body on the same contact points on both the right and left portion of the asana. Repeatedly strengthing the strong side and stretching the flexible side, can make imbalances in our bodies even worse. Best used in poses like Warrior, Triangle, Side Split, and Pigeon.


7) Symmetry and Midpoint Poses

Symmetrical asanas are the best way to detect imbalances in your body. Use the midpoint on the Gurugrid to keep your head, spine, and torso in place and your limbs mirroring each other on each side. As you notice your torso drifting to one side, re-align and feel the difference in the strength and flexibility of each side of your body in poses like Standing Forward Fold, Seated Forward Fold, Garland, and Butterfly.



8) Progress Poses

Easily keep track of your progress with the numbers on the Gurugrid in poses like Seated Wide-Legged Forward Fold, Seated Closed-Legged Forward Fold, Standing Wide-Legged Forward Fold, and Split.


9) Hip, Knee, Ankle Alignment Poses

Avoid pressure on those precious joints by using the lines on the Gurugrid to properly align your leg in poses like Janu Sirsasana, Pigeon, Split, and Lunge.


10) Complex Poses

Simplify complex poses that ask you to align your limbs and torso in more than one direction or plane. The Gurugrid is especially helpful in poses like Spinal Twist, Gate, Half Moon, and Thread the Needle.

Namaste. :)



1 comment

  • Karly Lou Philips

    Very informative. Thank you!

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