What is Asana?

In the Yoga Sutras of Patanjali, the brief definition of yoga asana is “sthira sukham asanam”, that is a position which is comfortable and stable. Hatha yogis believed that specific postures could be used to unblock the flow of energy through the nadis and awaken the chakras. They found that once they developed physical control through these practices, they could gain the ability to control their mind and energy.

Importance of Asanas in Yoga

In Yoga scriptures, it is mentioned that there are 84 lakh asanas in the beginning, which are the symbols of 84 lakh yonis of a living being.

In the twentieth century, in a stressful and noisy social life, yoga was a means of health protection and family well-being for most people.The practice of asanas definitely eliminates the fatigue and trouble of the whole day caused by sitting for long hours in the office and bending over the desk to fulfill responsibilities.

Asanas keep the body flexible, strong and healthy.
Asanas calm the nervous system.
Asanas help control breathing and posture.
Asanas support heart health, lungs and immune system.
Asanas prepare the body for meditation.

Benefits of Practicing Asanas

Regular practice makes the muscles and joints soft, flexible and active.
Builds stamina and makes bones, muscles strong.
Keeps the body defence system active and prevents diseases.
Helps in better digestion, removes constipation and keeps the stomach healthy.
Keeps the body energetic throughout the day.
Calms the mind and balances hormones.
Improves blood circulation and breathing capacity.

Types of Asanas in Yoga

Standing Asanas : These asanas stretch and strengthen the back, shoulders and leg muscles. They are specially useful for people who sit for long periods of time or who have a stiffness or painful back. They improve posture and balance.

People with sciatica or slip disc can practice Hasta Uttanasana, Akarna Dhanurasana and Tadasana, but should not do any other standing asanas without the guidance of an experienced yoga teacher.

Standing yogasanas are- Band Hasta Uttanasan, Akarna Dhanurasana, Tadasana, Tiryak Tadasana, Katti Chakrasana, Tiryak Katti Chakrasana, Meru Prishthasana, Uttanasana, Dhrut Utkatasana, Samkonasana, Dvikonasana, Trikonasana, Uththith Lokasana,Dolasana.

2. Sitting Asanas : The asanas remove physical, emotional and mental blockages. They help in awakening the energy centres or chakras of the body and bring about a stable of calmness. Good for relaxation and pranayama. It improves posture and spinal health.

People with knee problems, with severe back pain or slip disk, pregnant women, hip or ankle injuries, post surgery patients or severe digestive or health problems , they should do with doctor approval.

3. Sitting Asanas are- Padmasana, Sukhasana, Vajrasana, Ardh Matsyendrasana, Badda Konasana, Paschimotanasana, Ustrasana, Simhasana, Gomukhasana, Parvatasana, Mandukasana, Janushirasana, Ardh Padmasanas

Supine (Lying Down) Asanas- It calms the nervous system. It stretches the spine and makes it flexible. Some poses help in removing gas and improve digestion. These poses reduce tiredness, relax the whole body and are very useful after long work or exercise.

Pregnant women, people with severe back problems, heart patients, high BP patients, people with recent surgery, severe obesity, ear, eye or head problems, should do it under guidance of a doctor.

Supine Asanas are– Shavasana, Setu Bandhasana, Naukasana, Pavanmuktasana, Supta Badda Konasana, Supta Matsyendrasana, Uttanpadasana, Supta Padangusthasana, Matsyasana, Anantasana, Supta Virasana, Viparita Karani, Supta Udarakarshanasana, Supta Tadasana.

4. Prone (Stomach Lying) Asanas – It strengthens the Spine and back muscles. Improves digestion. Expands chest and improves lung capacity. Useful for people with diabetes and digestive issues. Removes tiredness and keeps the body active.

Pregnant women, people with abdominal surgery or injury, severe back pain or spine problems, people with ulcers, severe gastritis or stomach pain, heart patients, severe neck problems or obese people, should need doctor approval before doing these asanas.

5. Some stomach lying asanas– Bhujangasana, Shalbhasana, Makarasana, Dhanurasana, Naukasana, Bhekasana, Advasana, Mandukasana, Parvatasana, Ardh Salbhasana, Poorna Shalbhasana, Ardh Dhanurasana, Supta vajrasana, Niralamba Bhujangasana, Vipareeta Shalabhasana, Halasana.

6. Balancing Asanas – Balancing postures develop the brain centre, the cerebellum which controls physical movements. Most people’s physical movements are not coordinated, which leads to imbalance and the body has to constantly make extra effort to avoid falling suddenly. Such people will benefit from this series.

People suffering from diseases of the cerebellum should not do these postures.

7. Some balancing asanas – Ek pada pranamasana, Natvar Asana, Garudasana, Tandavasana, Saral Natrajasan, Natarajasana, ek Padasana, Bakasana, Uththith Hasta Padagusthasana, Merudandasana, Niralambh Paschimotanasana, Ardh Padam Padhotanasana, Ardh Badh Paschitonasana, Vatayanasana, Padh Anusthasana, Bakh Dhayanasana, Ek Padh Bakh Dhayanasana, Dwi Hasta Bhujasana, Hansasana, Balancing Aasna, Vasisthasana.

8. Inversion Asanas- Inversions reverse normal blood flow, bringing fresh blood to the brain. Improves venous return. Helpful in constipation and indigestion. Strengthen heart and bring inner calm.

9. Who should avoid inversion – People with high blood pressure or heart disease, pregnant women, people with eye or ear problems, neck or spine issues, recent surgery issues, people with severe headaches or migraine, menstruating women.

10. Some inversion asanas- Sarvangasana, Halasana, Adho Mukha Vrksasana, Viprit Karni, Adho Mukha Svanasana, Sirsasana, Pincha Mayurasana, Karnapidasana, Uttanasana, Vrschikasana, Chakrasana, Adho Mukha Vrksasana Variations.
11. Beginner-Friendly Asanas- Below are the beginners friendly yoga asanas that are easy to practice , safe and suitable for daily routines-

Tadasana, Vrikshasana, Bhujangasana, Adho Mukha Svanasana, Balasana, Setu Bandhasana, Ardha Matsyendrasana, Sukhasana, Uttanasana, Viprita Karani.
12. Intermediate Level Asanas – these asanas are slightly more challenging than beginner poses. Some asanas are- Virbhadrasana II, Trikonasana, Ardha Chandrasana, Dhanurasana, Ustrasana, Salamba Sarvangasana, Halasana, Bakasana, Ardha Matsyendrasana, Paschimottanasana, Natarajasana, Urdhva Mukha Svanasana, Ardha Pincha Mayurasana, Janu Sirsasana, Bakasana.

14. Advanced Asanas for Practitioners- These asanas require strength, balance, flexibility and concentration.

Some asanas are- Sirsasana ll , Pincha Mayurasana, Bakasana, Eka Pada Rajakapotasana, Kapotasana, Vrschikasana, Tittibhasana, Mayurasana, Adho Mukha Vrksasana, Padmasana Variations in Inversion.

Asanas for Specific Health Issues

Asanas for Back Pain- Balasana, Supta Baddha Konasana, Viparita Karani, Bhujangasana, Setu Bandhasana, Marjariasana, Ardha Matsyendrasana, Salabhasana, Adho Mukha Svanasana, Pavanamuktasana, and many more.
Asanas for Weight Loss- Surya Namaskar, Bhujangasana, Dhanurasana, Naukasana, Adho Mukha Svasana, Ardh Matsyendrasana, Setu Bandhasana, Kapalbhati Pranayama, Bhastrika Pranayama and many more.
Asanas for Stress Relief – Balasana, Sukhasana, Viparita Karani, Setu Bandhasana, Adho Mukha Svanasana, Nadi Shodhan, Shavasana.
Asanas for PCOD / PCOS – Bhujangasana, Dhanurasana, Setu Bandhasana, Supta Baddha Konasana, Paschimottanasana, Adho Mukha Svanasana, Surya Namaskar, Navasana.
Asanas for Diabetes & Hypertension – Ardha Matsyendrasana, Dhanurasana, Paschimottanasana, Setu Bandhasana, Surya Namaskar, Shavasana, Viprita Karani, Adho Mukha Svanasana, Sukhasana, Uttanasana.
Asanas for Flexibility & Strength – Trikonasana, Ardha Chandrasana, Paschimottanasana, Bhujangasana, Ustrasana, Plank Pose, Chaturanga Dandasana, Virabhadrasana ll, Navasana, Adho Mukha Svanasana, Surya Namaskar.

Asanas for Kids – Bhujangasana, Marjariasana, Adho Mukha Svanasana, Vrikshasana, Shashankasana, Naukasana, Dhanurasana, Virbhadrasana ll, Shavasana.

Asanas for Seniors – Tadasana, Ardha Uttanasana, Paschimottanasana, Cat- Cow pose, Vrikshasana, Setu Bandhasana, Ardha Matsyendrasana, Supta Baddha Konasana, Shavasana.

Precautions While Practicing Asanas – Practice yoga at least 3 -4 hours after meals. Do gentle stretches before advanced asanas. Never hold your breath unless the technique demands it.
Never push your body beyond its flexibility.
Always practice proper sequence. Wear loose, comfortable clothes. Practice without slippers or shoes on a yoga mat.

Common Mistakes to Avoid –

Mistake– directly starting with difficult asanas.

Why avoid– increase risk of muscle strain and injury.

Mistake- forgetting to breath or breathing fast and shallow.

Why avoid – creates tension and reduces oxygen supply.

Mistakes – trying to copy advanced poses or pushing beyond flexibility.

Why avoid – can cause sprains, back pain or joint injury.

Best Time & Duration for Practice – any time of the day except after lunch. Asanas can be practiced at any time. However, the best time is from two hours before sunrise to sunrise. This period is called Brahma Muhurta. It is possible that yoga practitioners in the morning may experience more stiffness in their muscles as compared to the evening. Yoga asanas practice duration depends on your goal, levels and available time. It might be 30- 60 minutes daily.

Tips for Safe and Effective Practice – Practice on an empty stomach.

Wear loose or comfortable clothes.
Start with warm up or some rounds of surya namaskar.
Yoga is not a competition, listen to your body, progress slowly.

Asana Practice with Breath Awareness – It relaxes the nervous system.

Keep the mind in the present moment.
Improves oxygen flow in the body.
Naturally leads toward meditation.
Makes postures safer and more effective.

Role of Asanas in Overall Yoga Practice- It improves the posture and strengthens the body.

It helps in improving stamina and boosting immunity.
It improves the energy levels of organs.
Balance breathing, body and mind.
It improves concentration.
Keeps joints, muscle and spine healthy.
Prevent lifestyle diseases like obesity, diabetes, tension.

Conclusion – Start Your Asana Journey Today

FAQ: Frequently Asked Questions about Asanas

Q1. What is the meaning of Asana in Yoga?

Ans: The word Asana comes from Sanskrit root “as” which means to sit or to stay. According to Patanjali’s Yoga Sutra, it is Sthira Sukham Asanam- an asana is the posture which is steady and comfortable.

Q2. How are Asanas different from normal physical exercises?

Ans: Yoga Asana are often mistaken for physical exercise. They are not exercises. But techniques that bring the body into a state that opens the doors to awareness, relaxation, concentrate and meditation. Part of this process is the process of achieving good health by stretching, massaging and vitalizing the nerves and internal organs. Asana are therefore complementary to exercise.

Q3. What are the health benefits of practicing Asanas daily?

Asanas help to improve physical, mental, spiritual health and lifestyle disease prevention.
Weight loss.
Healthy spine and back pain reduced.
Improves flexibility and body balance.
Promotes better sleep.
Mental peace relaxation.

Q4. Which Asanas are best for beginners?

Ans: Below are the beginners friendly yoga asanas that are easy to practice , safe and suitable for daily routines-

Tadasana, Vrikshasana, Bhujangasana, Adho Mukha Svanasana, Balasana, Setu Bandhasana, Ardha Matsyendrasana, Sukhasana, Uttanasana, Viprita Karani.

Q5. Can Asanas help with back pain and flexibility?

Ans: Yes, asanas help with back pain and flexibility. Asana improves posture.

Strengthen the back, core and supporting muscles.
Calm the nervous system.
Increase mobility in joints.
Consistent practice makes movements more free and easy.

Q6. How long should each Asana be practiced?

Ans: The duration of each asana depends on your level, health condition and purpose of practice. It lies between 10 seconds to 5 minutes in general.

For specific goals-

For flexibility, hold it to 30- 90 seconds.
For building strength, 10- 30 seconds but repeat 2- 3 times.
For back pain or therapy, 15- 30 seconds.
Meditation or Sitting asanas , 5- 15 minutes

Q7. Are there any precautions while doing advanced Asanas?

Ans: Do not force the body into a posture. Always prepare the body with joint rotation, Surya Namaskar or gentle stretches.

Never hold your breath unless guided in a specific pranayama.
Incorrect alignment can cause injury.
Avoid rushing, take your time and slowly.
After strong backbends, do forward bends.
Always finish advanced asanas with relaxation exercise.

Q8. Can children and seniors practice Yoga Asanas?

Ans: Yes, children and seniors practice yoga asanas but with different goals and approaches. Yoga should be safe, simple and joyful. For children there is playful, short yoga for growth and focus. For seniors there is gentle, supported yoga for mobility, strength and relaxation.

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