The four main pose families in yoga are standing poses, seated poses, prone poses and supine poses. Standing poses involve balancing the body on one or two feet while stretching and strengthening muscles. Seated postures include twists, forward bends and hip openers to help improve flexibility. Prone postures focus on building strength by using the weight of your own body as resistance against gravity. Finally, supine postures involve lying down with legs extended to relax the body and stretch out tight areas such as hips and hamstrings. All four types of yoga can be combined for a complete practice that is beneficial for both physical health and mental wellbeing.