Introduction to Yoga asana

Introduction to Yoga asana

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Yoga asana is the science of right living and, as such, is intended to be incorporated into daily life. It works on all aspects of the person: the physical, vital, mental, emotional, psychic, and spiritual. The word yoga means ‘unity’ or ‘oneness’ and is derived from the Sanskrit word yuj which means ‘to join’.

This unity or joining is described in spiritual terms as the union of the individual consciousness with the universal consciousness. On a more practical level, yoga is a means of balancing and harmonizing the body, mind, and emotions. This is done through the practice of asana, pranayama, mudra, bandha, shatkarma, and meditation, and must be achieved before union can take place with the higher reality.

The science of yoga begins to work on the outermost aspect of the personality, the physical body, which for most people is a practical and familiar starting point. When the imbalance is experienced at this level, the organs, muscles, and nerves no longer function in harmony, rather they act in opposition to each other.

For instance, the endocrine system might become irregular, and the efficiency of the nervous system decrease to such an extent that a disease will manifest. Yoga aims at bringing different bodily functions into perfect coordination so that they work for the good of the whole body.

From the physical body, yoga moves on to the mental and emotional levels. Many people suffer from phobias and neuroses as a result of the stresses and interactions of everyday living. Yoga cannot provide a cure for life but it does present a proven method for coping with it.

Swami Sivananda of Rishikesh explained yoga as an “…integration and harmony between thought, word, and deed, or integration between head, heart, and hand”. Through the practices of yoga, awareness develops of the interrelation between the emotional, mental, and physical levels, and how a disturbance in any one of these affects the others. Gradually, this awareness leads to an understanding of the subtler areas of existence.

There are many branches of yoga: Raja, Hatha, jnana, karma, bhakti, mantra, kundalini, and laya, to name but a few, and many texts explain them in detail. Each individual needs to find that yoga’s most suited to his/her particular personality and need. In the last half of this century, hatha yoga has become the most well-known and widely practiced of the systems.

However, the concept of what constitutes yoga is broadening as more people take it up, and this knowledge is spreading. In the ancient texts, hatha yoga consists of the shatkarmas, cleansing practices, only. Today, however, hatha yoga commonly embraces the practices of asana, pranayama, mudra, and bandha as well.

“Yoga is not an ancient myth buried in oblivion. It is the most valuable inheritance of the present. It is the essential need of today and the culture of tomorrow.”

-Swami Satyananda Saraswati

Related: A Yogi’s Guide to Breathing: Top Five Pranayama Exercises

Source: SCImplify

Table of Contents

I.      Asana

Asana means a state of being in which one can remain physically and mentally steady, calm, quiet, and comfortable. In the Yoga Sutras of Patanjali, there is a concise definition of yoga asanas: “Sthiram sukham aasanam”, meaning that position that is comfortable and steady. So, we can see that yoga asanas in this context are practiced to develop the practitioner’s ability to sit comfortably in one position for an extended length of time, as is necessary during meditation.

In raja yoga, asana refers to the sitting position, but in hatha yoga, it means something more. Asanas are specific body positions that open the energy channels and psychic centers. They are tools for higher awareness and provide the stable foundation for our exploration of the body, breath, mind, and beyond. The Hatha yogis also found that by developing control of the body through asana, the mind is also controlled. Therefore, the practice of asana is foremost in hatha yoga.

Hathasya prathamaangatvaadaasanam pooruamuchyate. Kuryaattadaasanam sthairyamaarogyam chaangalaaghavam.

Prior to everything, asana is spoken of as the first part of hatha yoga. Having done asana, one attains steadiness of body and mind, freedom from disease, and a lightness of the limbs.

-Hatha Yoga Pradipika

Source: SCImplify

II.   Introduction to Yoga asana

In the Yoga Sutras of Patanjali, there is a concise definition of yoga asanas: “Sthiramsukhamaasanam”, meaning ‘that position which is comfortable and steady. In this context, asanas are practiced to develop the ability to sit comfortably in one position for an extended period of time, and the ability necessary for meditation. Raja yoga equates yoga asana to a stable sitting position.

The Hatha yogis, however, found that certain specific body positions, asanas, open the energy channels and psychic centers. They found that developing control of the body through these practices, enabled them to control the mind and energy. Yoga asanas became tools for higher awareness, providing the stable foundation necessary for the exploration of the body, breath, mind, and higher states. For this reason, asana practice comes first in hatha yoga texts such as Hatha Yoga Pradipika.

In the yogic scriptures, it is said that there were originally 8,400,000 asanas, which represent the 8,400,000 incarnations every individual must pass through before attaining liberation from the cycle of birth and death. These asanas represented a progressive evolution from the simplest form of life to the most complex: that of a fully realized human being.

Down through the ages, the great rishis and yogis modified and reduced the number of asanas to the few hundred known today. Through their practice, it is possible to sidestep the karmic process and bypass many evolutionary stages in one lifetime. Of these few hundred, only the eighty-four most useful are discussed in detail.

1. Animal postures

Many of the yoga asanas described in this article are named after and reflect the movements of animals. Through observation, the rishis understood how animals live in harmony with their environment and with their own bodies. They understood, through experience, the effects of a particular posture and how the hormonal secretions could be stimulated and controlled by it.

For example, by imitating the rabbit or hare in shashankasana they could influence the flow of adrenaline responsible for the ‘fight or flight mechanism. Through imitating animal postures, the rishis found they could maintain health and meet the challenges of nature for themselves.

2. Yoga asanas and prana

Prana, vital energy, which corresponds to ki or chi in Chinese medicine, pervades the whole body, following flow patterns, called nadis, which are responsible for maintaining all individual cellular activity. Stiffness of the body is due to blocked prana and a subsequent accumulation of toxins. When prana begins to flow, the toxins are removed from the system ensuring the health of the whole body.

As the body becomes supple, postures that seemed impossible become easy to perform, and steadiness and grace of movement develop. When the quantum of prana is increased to a great degree, the body moves into certain postures by itself, and asanas, mudras, and pranayamas occur spontaneously.

3. Yoga asanas and kundalini

The ultimate purpose of yoga is the awakening of kundalini shakti, the evolutionary energy in man. Practicing asanas stimulate the chakras, distributing the generated energy of kundalini all over the body. About thirty-five asanas are specifically geared to this purpose: bhujangasana for Manipura chakra, Sarvangasana for vishuddhi, sirshasana for Sahasrara, and so on. The other asanas regulate and purify the Nadis facilitating the conduction of prana throughout the body.

The main object of hatha yoga is to create a balance between the interacting activities and processes of the pranic and mental forces. Once this has been achieved, the impulses generated give a call of awakening to Sushumna Nadi, the central pathway in the spine, through which the kundalini shakti rises to Sahasrara chakra, thereby illumining the higher centers of human consciousness.

Hatha yoga, therefore, not only strengthens the body and improves health but also activates and awakens the higher centers responsible for the evolution of human consciousness.

4. Yoga asanas and the body-mind connection

The mind and body are not separate entities although there is a tendency to think and act as though they are. The gross form of the mind is the body and the subtle form of the body is the mind. The practice of asana integrates and harmonizes the two. Both the body and the mind harbor tensions or knots. Every mental knot has a corresponding physical, muscular knot, and vice versa.

The aim of asana is to release these knots. Asanas release mental tensions by dealing with them on the physical level, acting somato-psychically, through the body to the mind. For example, emotional tensions and suppression can tighten up and block the smooth functioning of the lungs, diaphragm, and breathing process, contributing to a very debilitating illness in the form of asthma.

Muscular knots can occur anywhere in the body: tightness of the neck as cervical spondylitis, the face as neuralgia, etc. A well-chosen set of asanas, combined with pranayama, shatkarmas, meditation, and yoga Nidra, is most effective in eliminating these knots, tackling them from both the mental and physical levels. The result is the release of dormant energy; the body becomes full of vitality and strength, and the mind becomes light, creative, joyful, and balanced.

Regular practice of asana maintains the physical body in optimum condition and promotes health even in an unhealthy body. Through asana practice, the dormant energy potential is released and experienced as increased confidence in all areas of life.

5. Yoga asana and exercise

Yoga asanas have often been thought of as a form of exercise. They are not exercises, but techniques that place the physical body in positions that cultivate awareness, relaxation, concentration, and meditation. Part of this process is the development of good physical health by stretching, massaging, and stimulating the prank channels and internal organs.

Although asana is not exercised it is complementary to exercise. Before the difference between the two can be understood, it is necessary to know a little about the latter. Exercise imposes beneficial stress on the body. Without it the muscles waste, the bones become weak, the capacity to absorb oxygen decreases, insulin insensitivity can occur, and the ability to meet the physical demands of sudden activity is lost.

There are several differences in the way asana and exercise affect body mechanisms. When yoga asanas are performed, respiration and metabolic rates slow down, the consumption of oxygen, and the body temperature drop. During exercise, however, the breath and metabolism speed up, oxygen consumption rises, and the body gets hot.

Yoga postures tend to arrest catabolism whereas exercise promotes it. In addition, asanas are designed to have specific effects on the glands and internal organs and to alter electrochemical activity in the nervous system.

6. Yoga asanas classified

The asanas are classified into three groups: beginners, intermediate and advanced. It is not necessary to perform all the asanas in a particular group. Regular practice of a balanced program, tailored to individual needs is recommended for maximum benefit.

The beginner’s group

Should be performed by those who have never practiced yoga asanas before, who are infirm in any way, weak or sick, and who are therefore unable to perform the more difficult practices. This group consists of elementary techniques designed to prepare the body and mind for major and meditation asanas.

These practices are in no way inferior to advanced asanas and are very useful in improving physical health. Included in this group are the pawanmuktasana series, eye exercises, relaxation, premeditation and meditation poses, asanas performed from Vajrayana, standing asanas, Surya, and Chandra namaskara.

The intermediate group

Consists of asanas which are reasonably difficult and are recommended for people who can perform in the beginner’s group without discomfort or strain. These asanas require a greater degree of steadiness, concentration, and coordination with the breath. Included in this group are asanas performed from padmasana, backward and forward bending, spinal twisting, inverted, and balancing asanas.

The advanced group

Is intended for people with extensive control over their muscles and nervous system, who have already mastered the middle group of asanas. Practitioners should not be too eager to start these asanas. It is preferable to practice them under the guidance of an adept.

7. Dynamic and static yoga asanas

Dynamic practices often involve energetic movements of the body. They are not intended to develop muscles or make the body fitter but to increase flexibility, speed up circulation, loosen the muscles and joints, release energy blocks and remove stagnant blood from different parts of the body.

These asanas tone the skin and muscles, strengthen the lungs, and encourage movement in the digestive and excretory systems. Dynamic practices are particularly useful for beginners. They include series and postures such as the pawanmuktasana series, Surya namaskara, Chandra namaskara, dynamic paschimottanasana, and dynamic halasana.

Static practices are performed by intermediate and advanced practitioners. They have a subtler and powerful effect on the pranic and mental bodies. They are performed with little or no movement, the body often remaining in one position for a few minutes.

These asanas are intended to gently massage the internal organs, glands, and muscles as well as to relax the nerves throughout the body. They are specifically concerned with bringing tranquillity to the mind and preparing the practitioner for the higher practices of yoga, such as meditation. Some of them are particularly useful for inducing the state of sense withdrawal, pratyahara.

Source: Shrimad Rajchandra Mission Dharampur

III. General notes for the Yoga asana practitioner

The following practice notes should be thoroughly understood before going any further. Although anybody can practice asanas, they become more efficacious and beneficial when performed in the proper manner after correct preparation.

1. Breathing:

Always breathe through the nose unless specific instructions are given to the contrary. Try to coordinate the breath with the asana practice.

2. Awareness:

This is as essential to the practice of asana as it is to all yoga practices. The purpose of asana practice is to influence, integrate and harmonize all the levels of being: physical, prank, mental, emotional, psychic, and spiritual.

At first, it may appear that asanas are merely concerned with the physical level because they deal with the movement of different parts of the body. Actually, however, they have profound effects at every level of being if they are combined with awareness.

Awareness has many connotations, in this context, but it may be understood as consciously noting the physical movement, the posture itself, breath control and synchronization, mental counting, sensations in the body, movement of prana, concentration on an area of the body or chakra and, most important, any thoughts or feelings that may arise during the practice.

Implicit in the concept of awareness is the idea of acceptance of any thought which comes uninvited to the mind; ‘good’ and ‘bad’ thoughts should be accepted equally, without judgment. In the final analysis, thoughts are energy, neither good nor bad. This awareness is essential in order to receive optimum benefits from the practices.

3. Relaxation:

Shavasana may be performed at any point during asana practice, especially when feeling physically or mentally tired. It should also be practiced on completion of the asana program.

4. Sequence:

After completing shatkarma, asana should be done, followed by pranayama, then pratyahara, and Dharana which lead to meditation.

5. Counterpose:

When practicing the middle and advanced group of asanas particularly, it is important that the program is structured so that backward bend is followed by forwarding bends and vice versa, and that whatever is practiced on one side of the body is repeated on the other side.

This concept of counterposing is necessary to bring the body back to a balanced state. Specific counterposes are recommended for certain asanas described on this platform. However, in some cases, when practicing a particular asana for therapeutic reasons, a counterpose may not be needed.

6. Time of practice:

Asana may be practiced at any time of the day except after meals. The best time, however, is two hours before and including sunrise. This period of the day is known in Sanskrit as brahmamuhurta and is most conducive to the higher practices of yoga.

At this time, the atmosphere is pure and quiet, the activities of the stomach and intestines have stopped, the mind has no deep impressions on the conscious level and it is empty of thoughts in preparation for the long day ahead.

The practitioner will probably find that the muscles are stiffest early in the morning compared to the late afternoon when they become suppler, nevertheless, this time is recommended for practice. In the evening the two hours around sunset is also a favorable time.

7. Place of practice:

Practice in a well-ventilated room where it is calm and quiet. Asanas may also be practiced outdoors but the surroundings should be pleasant, a beautiful garden with trees and flowers, for example. Do not practice in a strong wind, in the cold, or in the air that is dirty, smoky, or carries an unpleasant odor.

Do not practice in the vicinity of furniture, a fire, or anything that prevents free fall to the ground, especially while performing asanas such as sirshasana. Many accidents occur because people fall against an object. Do not practice under an electric fan unless it is extremely hot.

8. Blanket:

Use a folded blanket of natural material for the practices as this will act as an insulator between the body and the earth. Do not use a mattress that is spongy or filled with air as this does not give sufficient support to the spine.

9. Clothes:

During practice, it is better to wear loose, light, and comfortable clothing. Before commencing, remove spectacles, wrist watches, and any jewelry.

10.   Bathing:

Try to take a cold shower before starting. This will greatly improve the effectiveness of the asanas.

11.   Emptying the bowels:

Before commencing the asana program, the bladder and intestines should preferably be empty. If constipated, drink two or three glasses of warm, slightly salted water and practice the asanas namely: tadasana, tiryaka tadasana, Kati chakrasana, tiryaka bhujangasana, and udarakarshan asana.

This should relieve constipation. If not, practicing pawanmuktasana part two should help. Choose one time daily to go to the toilet before doing asanas. Do not strain; try to relax the whole body. After some weeks the bowels will automatically evacuate at the set time every day. Try to avoid using laxative drugs.

12.   Empty stomach:

The stomach should be empty while doing yoga asanas and to ensure this, they should not be practiced until at least three or four hours after food. One reason why early morning practice is recommended is that the stomach is sure to be empty.

13.   Diet:

There are no special dietary rules for Yoga asana practitioners although it is better to eat natural food in moderation. Contrary to popular belief, yoga does not say that a vegetarian diet is essential although in the higher stages of practice it is recommended. At mealtimes, it is advised to half fill the stomach with food, one-quarter with water, and leave the remaining quarter empty.

Eat only to satisfy hunger and not so much that a feeling of heaviness or laziness occurs. Eat to live rather than live to eat. Foods that cause acidity or gas in the digestive system, which are heavy, oily, and spicy, should be avoided, especially when asanas are practiced with a spiritual aim. Specific dietary restrictions are recommended for certain diseases.

14.   No straining:

Never exert undue force while doing asanas. Beginners may find their muscles stiff at first, but after several weeks of regular practice, they will be surprised to find that their muscles are suppler.

15.   Age limitations:

Yoga Asana may be practiced by people of all age groups, male and female.

16.   Contra-indications:

People with fractured bones or who are suffering from chronic ailments and diseases such as stomach ulcers, tuberculosis, or hernia, and those recuperating from operations, should consult a yoga teacher or doctor before commencing asanas.

17.   Termination of asana:

If there is excessive pain in any part of the body the asana should be terminated immediately and, if necessary, medical advice sought. Do not stay in an asana if discomfort is felt.

18.   Inverted asana:

Do not practice any inverted asanas if there is gas or fermentation in the intestines, if the blood is excessively impure, during menstruation, or in later stages of pregnancy. This is important to ensure that toxins do not go to the brain and cause damage, and, in the case of menstruation, that blood does not enter the fallopian tubes.

19.   Sunbathing:

Never practice asanas after a long period of sunbathing as the body will be overheated.

Also, Read Mindfulness Exercises: See How Mindfulness Helps You Live in The Moment

Yoga Asana FAQs

When you were in yoga class, did you ever get confused by the terms the teacher used? Have you ever wondered what those terms meant in their deepest sense? Do you know how they can benefit you? I bet you can’t. But don’t worry, we are here for you, and this yoga asana Faqs guide will help you understand the true purpose of yoga asanas.

For passionate and curious yoga students, this guide offers definitive asana names and Sanskrit terms. This interactive set includes asanas with illustrated yoga postures along with their Sanskrit definitions.

This guide is an indispensable reference guide for any serious student of yoga.

Yoga Asanas for Beginners

Yoga is an ancient practice that has been around for thousands of years. It’s a great way to stay healthy and fit. In this article, we’ll teach you some yoga poses that anyone can do.

Yoga Asana #1: Warrior Pose

This pose is called the warrior pose because it looks like a warrior standing up straight with his arms raised high above his head. To perform this pose, stand tall with your feet shoulder-width apart. Bend your knees slightly so that your legs form a 90-degree angle. Raise your arms out to the sides at chest height.

Yoga Asana #2: Seated Forward Bend

Now, sit down on the floor with your back against a wall. Place your hands behind your back and bend forward until your torso is parallel to the ground. Keep your spine as straight as possible. You should feel comfortable in this position. If not, try sitting on a blanket or pillow instead.


Stand up straight and place your palms together at chest level. Slowly lean forward by bending your elbows and lowering your body toward the floor. Don’t let your head touch the floor. Instead, keep your chin slightly lifted so that your neck is relaxed. Hold this pose for 5 seconds.

Yoga Asana #3: Cobra Pose

This pose helps stretch out your back muscles and improve flexibility. To perform this asana, lie down on your stomach with your arms extended above your head. Bend your knees and lift your hips off the ground. Then slowly raise your upper body until your torso is perpendicular to the floor. You should feel a stretch in your lower back. Hold this position for 5 seconds.

Yoga Asana #4: Child’s Pose

The child’s pose is one of the easiest yoga poses to learn. It’s also a good pose to start with because it stretches your spine and relieves stress. Lie flat on your belly and place your hands under your shoulders. Slowly roll up onto your elbows so that your chest touches the floor. Keep your neck relaxed and breathe deeply. Stay here for 3 minutes.

Yoga Asana / Yoga Poses 2 / Yoga Poses 3 / Yoga Asana Poses / Yoga for Posture / Yoga Poses and Names / Yoga asanas list/yoga asana names/yoga asana with name/yoga asanas names with pictures

Yoga is a diverse practice! Numerous yoga poses are part of the ancient practice of holistic well-being. Practicing yoga asanas or yoga postures every day can be beneficial.

These are four sets of basic yoga poses that can be practiced in the following positions.

1. Standing yoga poses

2. Sitting yoga poses

3. Lying down on the stomach yoga poses

4. Lying down on the back in yoga poses

In addition, it is recommended that you follow the above yoga sequence. The first pose should be done standing, then sitting, then lying down on the stomach, then lying down on the back.

Basic Yoga Poses (Yoga Asanas)

Standing yoga poses

1. Konasana or Sideways Bending Pose

2. Konasana – 2

3. Katichakrasana or Standing Spinal Twist Pose

4. Hastapadasana or Standing Forward Bend Pose

5. Ardha Chakrasana or Standing Backward Bend Pose

6. Trikonasana or Triangle Pose

7. Virabhadrasana or Warrior Pose

8. Prasarita Padahastasana or Standing Forward Bend with Feet Apart Pose

9. Vrikshasana or Tree Pose

10. Paschim Namaskarasana or Reverse Prayer Pose

11. Garudasana or Eagle Pose

12. Utkatasana or Chair Pose

Sitting yoga postures
  1. Janu Shirasasana or One-Legged Forward Bend
  2. Paschimottanasana or Seated Forward Bend
  3. Poorvottanasana or Upward Plank Pose
  4. Ardha Matsyendrasana or Half Spinal Twist
  5. Badhakonasana or Butterfly Pose
  6. Padmasana or Lotus Pose
  7. Marjariasana or Cat Stretch
  8. Eka Pada Raja Kapotasana or One-Legged Pigeon Pose
  9. Shishuasana or Child Pose
  10. Chakki Chalanasana or Mill Churning Pose
  11. Vajrasana or Thunderbolt pose
  12. Gomukhasana or Cow Face pose
Lying down on stomach yoga poses
  1. Vasisthasana or Side Plank pose
  2. Adho Mukha Svanasana or Downward Facing Dog Pose
  3. Makara Adho Mukha Svanasana or Dolphin Plank Pose
  4. Dhanurasana or Bow Pose
  5. Bhujangasana or Cobra Pose
  6. Salamba Bhujangasana or Sphinx Pose
  7. Viparita Shalabhasana or Superman Pose
  8. Shalabasana or Locust Pose
  9. Urdhva Mukha Svanasana or Upward Facing Dog Pose
Lying down on back yoga poses
  1. Naukasana or Boat Pose
  2. Setu Bandhasana or Bridge Pose
  3. Matsyasana or Fish Pose
  4. Pavanamuktasana or Wind-Relieving Pose
  5. Sarvangasana or Shoulder Stand
  6. Halasana or Plow Pose
  7. Natrajasana or Lying-Down Body Twist
  8. Vishnuasana or Lying-Down on Sides
  9. Shavasana or Corpse Pose
  10. Sirsasana or Headstand Pose

How many basic poses are there in yoga?

Standing yoga poses, sitting yoga poses, lying down on the stomach yoga poses, and lying down on the back yoga poses make up the 84 basic yoga poses.

Which is sitting posture yoga?

The 12 Sitting yoga poses or postures: Janu Shirasasana or the One-Legged Forward Bend pose, Paschimottanasana or the Seated Forward Bend Pose, Poorvottanasana or the Upward Plank Pose, Ardha Matsyendrasana or the Half Spinal Twist Pose, Badhakonasana or the Butterfly Pose, Padmasana or the Lotus Pose, Marjariasana or Cat Stretch, Eka Pada Raja Kapotasana or One-Legged Pigeon Pose, Shishuasana or Child Pose, Chakki Chalanasana or Mill Churning Pose, Vajrasana or Thunderbolt pose, and Gomukhasana or Cow Face pose.

How many standing yoga poses are there?

Yoga primarily consists of 12 standing poses.

What is the standing yoga pose called?

The 12 Standing yoga poses: Konasana or the Sideways Bending Pose, Konasana – 2, Katichakrasana or the Standing Spinal Twist, Hastapadasana or Standing Forward Bend Pose, Ardha Chakrasana or Standing Backward Bend Pose, Trikonasana or Triangle Pose, Virabhadrasana or Warrior Pose, Prasarita Padahastasana or Standing Forward Bend with Feet Apart Pose, Vrikshasana or Tree Pose, Paschim Namaskarasana or Reverse Prayer Pose, Garudasana or Eagle Pose, and Utkatasana or Chair Pose.

Which Asana is the best yoga for Beginners?

It is important to warm up before yoga, whether you are a beginner, an intermediate, or an expert. Seated forward bend (Paschimottanasana), Warrior pose (Veerbhadrasana), Cat pose (Marjiarasana), Child pose (Shishuasana), Backward bend (Ardha chakrasana), Forward bend (Hastapadasna), Chair pose (Utkatasna), Yogic sleep (Yoga Nidra), Butterfly pose (Baddhakonsasana), and Angle pose (Konasana) are 10 Yoga steps for beginners.

What are the basic yoga Asana/poses?

  1. Sukhasana
  2. Yoganidrasana
  3. Makarasana
  4. Pavan Muktasana
  5. Dhanurasana
  6. Prasarita Padottanasana
  7. Anantasana
  8. Bidalasana
  9. Bakasana
  10. Tittibhasana
  11. Tulasana
  12. Pasasana
  13. Lolasana
  14. Kapotasana
  15. Bhujangasana
  16. Viparita Karani
  17. Sirsasana
  18. Sarvangasana
  19. Gomukhasana
  20. Svastikasana
  21. Padmasana
  22. Baddha Konasana
  23. Durvasasana
  24. Gorakshasana
  25. Virasana
  26. Hanumanasana
  27. Matsyendrasana
  28. Utthita Parsvakonasana
  29. Utthita Padangusthasana
  30. Utthita Vasisthasana
  31. Supta Padangusthasana
  32. Utkatasana Bhujapidasana
  33. Koudinyasana
  34. Balasana
  35. Ardha Chandrasana
  36. Bharadvajasana
  37. Bhekasana
  38. Trivikramasana
  39. Mayurasana
  40. Vrischikasana
  41. Uttanasana
  42. Garudasana
  43. Parshvottanasana
  44. Ashtavakrasana
  45. Simhasana
  46. Malasana
  47. Matsyasana
  48. Kurmasana
  49. Kraunchasana
  50. Janusirsasana
  51. Anjaneyasana
  52. Parighasana
  53. Dandasana
  54. Viparita Dandasana
  55. Chaturanga Dandasana
  56. Upavista Konasana
  57. Natarajasana
  58. Jathara Parivartanasana
  59. Eka Pada Rajakapotasana
  60. Urdhva Mukha Shvanasana
  61. Halasana
  62. Vajrasana
  63. Virabhadrasana
  64. Salabhasana
  65. Siddhasana
  66. Marichyasana
  67. Vrikshasana
  68. Chakrasana
  69. Tadasana
  70. Ashtanga Namaskara
  71. Surya Namaskar
  72. Bhairavasana
  73. Navasana
  74. Akarna Dhanurasana
  75. Kukkutasana
  76. Adho Mukha Shvanasana
  77. Adho Mukha Vrksasana
  78. Setu Bandha Sarvangasana
  79. Ustrasana
  80. Paschimottanasana
  81. Shavasana
  82. Trikonasana
  83. Garbha Pindasana

Nearby Yoga

Please refer to guide: Here.

What yoga poses to avoid when pregnant?

  1. Intense backbends, twists, and forward bends.
  2. Poses that involve forceful contractions or engagement of your abdominals.
  3. Poses that put lots of pressure on your belly.
  4. Inversions (unless you are highly experienced or are working closely with a qualified yoga instructor)



Yoga Asana App

Please refer to this guide: The Best Yoga Apps of 2020

Asana Yoga and Sole

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Benefits of Yoga Asana

There are many benefits of yoga asanas. They include improved flexibility, strength, balance, and mental clarity. In addition to being great for your body, yoga also helps you develop a positive attitude towards life. Read on to discover more about its benefits!

Benefits of Yoga Asanas

 The word “yoga” means union in Sanskrit. It is an ancient practice that combines physical postures (asanas) with breathing exercises (pranayama). These practices are designed to bring harmony between mind and body.

Improves Flexibility.

Yoga has been practiced for thousands of years. It was originally developed by Indian sages who believed that it would help people achieve spiritual enlightenment. Today, yoga is used to improve one’s physical fitness, relieve stress, and promote relaxation.

Strengthens Muscles.

Asanas (yoga poses) strengthen muscles throughout the body. This includes the abdominal muscles, back muscles, legs, arms, shoulders, neck, and spine. These muscles are often neglected during daily activities because we spend so much time sitting at our desks. However, when we practice yoga regularly, these muscles become stronger and more flexible.

Increases Strength.

Yoga has been shown to improve strength in people with arthritis, fibromyalgia, osteoporosis, and other conditions. It also improves muscle tone and endurance.

Helps You Develop Balance.

Yoga poses help you build strength and flexibility while improving your balance. This makes it easier to maintain good posture throughout the day.

Boosts Mental Clarity.

As mentioned above, yoga improves your mental clarity by helping you focus better. It also reduces stress levels and anxiety.

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2 thoughts on “Introduction to Yoga asana”

  1. Pingback: The Beginner’s Yoga Bible: 101 yoga poses - ProKensho

  2. Pingback: Yoga FAQs - ProKensho

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