As already informed in my last post, I want to continue with Yoga Poses Explained and to show each time 10 new poses, illustrate the muscles involved, give hints how to do the poses and also explain the mental effects these poses will have on the person who does regular practice. I will always start with information about our muscular body and explaining the various parts of our human brain and their functions.  I hope you enjoy reading on!

Your muscular body

Your brain and its functions

Explanation of the different parts of the brain and their functions

Cerebrum – the outer part of the brain

Responsible for memory, conciousness, attention, language and thought

Frontal lobe

Responsible for personality, behaviour and emotions

Parietal lobe

Puts things in order when writing or reading or doing numbers

Temporal lobe

Responsible for understanding things we see and hear, remembering, recognizing and naming things

Occiptal lobe

Processes information from our eyes


Controls movement, balance and posture

Physical and mental effects of the following 10 poses

1. Standing forward bend

Standing forward bendsee

Physical effects –  see parts involved below in red

  • stretches hips, hamstrings and calves
  • strengthens thighs and knees
  • lengthens the spine
  • relieves tension in spine, neck, shoulders and back
  • works abdominal muscles
  • stimulates liver and kidneys
  • improves digestion


Mental effects

  • calms the brain
  • relieves stress and helps with mild depression
  • reduces fatigue and anxiety
  • helps with insomnia

2. Seated forward bend

Seated forward bendsee

Physical effects –  see parts involved below in red

  • strengthens the back
  • lengthens the hamstrings
  • improves digestion
  • stimulates the liver, kidneys, ovaries, and uterus
  • stretches the spine and shoulders
  • counteracts obesity
  • massages the internal organs

Mental effects

  • prepares the body for meditation
  • reduces anxiety
  • helps with sleep
  • calms the brain and helps relieve stress and mild depression
  • soothes headache and reduces fatigue

3. Wind Relieving Pose

Wind Relieving Posesee

Physical effects –  see parts involved below in red

  • helps to remove excess air from the digestive system
  • massages the intestines and abdominal organs
  • tones the abdominal muscles
  • releases tension in the lower back, hips, and thighs
  • tones the arms and shoulders.
  • relieves tiredness from legs
  • cures joint pains
  • improves blood circulation in legs

Mental effects

  • brings a peaceful mind as gut is regarded as “second brain”


4. Boat Pose

Boat Posesee

Physical effects –  see parts involved below in red

    • stretches hamstrings
    • strengthens spine and hip flexors
    • stimulates kidneys, thyroid, prostate glands and intestines
    • tones and strengthens abdominal muscles
    • improves balance and digestion


Mental effects

  • relieves stress
  • creates great mental strength
  • improves confidence

5. Camel Pose

Camel Posesee


Physical effects –  see parts involved below in red

  • reduces fat on thighs
  • opens up the hips and chest
  • stretches and strengthens shoulders and back
  • improves digestion
  • improves posture
  • improves respiration
  • loosens up the vertebrae
  • relieves lower back pain
  • improves spinal flexibility

Mental effects

  • relieves anxiety and stress
  • increases flexibility of mind
  • gives an energy boost

6. Raised Foot Pose

Raised Foot Posesee


Physical effects –  see parts involved below in red


  • reduces back pain
  • helps the digestive system
  • boosts the health of the heart, lungs, liver, pancreas and intestines
  • strengthens pelvis, hips, lower back, abdomen and legs
  • works lower abs

Mental Effects

  • balances hormones
  • activates the nervous system
  • improves blood circulation and gives vitality
  • stimulates brain activity
  • has a calming effect

7. Bow Pose

Bow Posesee

Physical effects –  see parts involved below in red


  • stretches the entire front of the body, ankles, thighs and groins, abdomen, chest and throat
  • strengthens the back muscles.
  • stimulates abdomen and neck muscles

Mental effects

  • releases stress and counters the effects of slouching
  • reduces anxiety and improves concentration and mental determination

8. Warrior I

Warrior Isee

Physical effects –  see parts involved below in red

  • strengthens the feet, hamstrings, quadriceps and gluteus
  • builds core power
  • opens the chest

Mental effects

  • builds inner strength and courage
  • opens your mind to yourself and others
  • brings body awareness and increases the body-mind connection

9. Warrior II

Warrior IIsee

Physical effects –  see parts involved below in red

  • strengthens legs, gluteus, hips and core muscles
  • builds up muscles in chest, shoulders and arms
  • works basically all your muscles

Mental effects

  • brings you peace in the moment
  • works on your endurance
  • helps with stability and integrity


10. Warrior III

Warrior IIIsee


Physical effects –  see parts involved below in red


  • strengthens the whole back, shoulders, hamstrings, calves and ankles
  • works on the abdominal muscles
  • strengthens all muscles along the spine


Mental effects

  • trains your mind to stay focused
  • helps managing difficult situations
  • helps to relax and release tension
  • helps to balance emotions and to stay strong in the midst of pressure


I hope that also my second part of YOGA POSES EXPLAINED – PHYSICAL AND MENTAL EFFECTS will help you to understand more the impact these poses will have on your body and mind. I also hope that the illustrations of the muscles involved will help with choosing a pose suitable for your individual circumstances. I find it very helpful to be able to do poses according to my current needs, be it some physical or mental issues I want to tackle on any specific day.

Please let me have your feedback! Good luck with yoga!


  1. Elari Kelner Reply

    Hi, I have never done yoga before but after all this information i just had I get a feeling that I just want to do these exercises because it will get me stronger physically and mentally. I really like how you bring out different positions and talk about them individually, I really like it. I have thought that maybe I should be doing yoga but haven’t started it yet. And if i am going to do yoga in my spare time then I am sure that I will follow your page, I bookmarked it already so it is saved to me browser. Very Thankful about that information, Thank you!

    All The Best,


    • Angelika Sesterheim Post authorReply

      Hello Elari, thank you for your kind comment and bookmarking my page. I hope this help in your decision to start yoga – I know it is quite a challenge to start something new, even if we all know that it will benefit our health and mind, but often we have the excuse of not having enough time. But once we stick to the routine at least 3 weeks, it might become a habit and you will actually miss it. Good luck!

  2. Andres Agudelo Reply

    I love it! I like practicing yoga because I can find peace, I calm down my bad thoughts, I release all my anxiety and stress. When I am sad I like exercising me with yoga poses and listening to my favorite mantra because I achieve being relaxed and I can analyze my actions and attitudes. I think that yoga can improve your mental and physical health.

    Your article is so interesting because it provides several poses and info to practice and improve health.

    I will follow all these poses in my next session. Thanks for this article. I will share it!

    • Angelika Sesterheim Post authorReply

      Hello Andres, thank you for reading and liking my post and also sharing it. I love to hear that you already practise yoga to calm your mind and you already seem to know a lot. I will continue explaining various poses in at least 3 more posts and would be glad if you would like them. All the best and keep up the good pratice!

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