ASANAS , TYPES, BENEFITS.
MEANING OF ASANA
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Asana is traditionally defined as the seated posture, used for meditation, from the Sanskrit meaning “seat.” The term is now commonly used to refer to any physical Hatha yoga posture, found in all styles of yoga practice, such as Vinyasa, Ashtanga, Restorative and Bikram.
In Sanskrit, asana is often used as a suffix in the name of a pose. Although asana is now the most popular aspect of yoga, it is considered to be only one small part of the tradition of yoga as a whole. It is the third of Patanjali’s Eight Limbs of Yoga, following the yamas and niyamas and followed by pranayama, pratyahara, dharana, dhyana, and samadhi.
DIFFERENT TYPES OF ASANA
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Asanas can be divided into cultural, meditative, and relaxing asanas. These three types of asanas/postures have different purposes and techniques. The three types are: Meditative Poses, Relaxation Poses, and the Cultural Poses.
1)Meditative Asana
There are certain yoga asanas, which are specifically created for meditation. Meditative asana helps to provide a firm support to the posture and also maintains the posture of the body for a longer duration. Meditative poses help in regulating the flow of blood to the legs, thus making more blood available in the pelvic region as well as the lower abdominal area.
Few of the meditative asanas that can be practiced are:
- Padmasana (lotus pose)
- Swastikasana (auspicious pose)
- Samasana (balance pose)
- Siddhasana (perfect pose)
- Vajrasana (thunderbolt pose)
The main goal of these asanas is to create stabilization in the body to practice more advanced positions of meditation and pranayama (breath control).
2)Relaxing asana
Two of the most common relaxing postures or asanas are makarasana (crocodile pose) and savasana (corpse pose). The relaxing postures are mostly carried out after a series of certain asanas. It provides complete rest to the mind and the body.
3)Cultural asana
Cultural Asanas involved static stretchings which bring about the proper tone of the muscles. They contribute to the flexibility of the spine and render back and spinal muscles stronger. They also stimulate the proper working of the vital organs in the thoracic and abdominal cavities. There are innumerable varieties of cultural asanas which are performed in sitting, lying(supine) and standing positions.
BENIFIT OF ASANA
Practicing asanas with patience and dedication can bring about a lot of changes in our life such as:
- Losing extra flab and getting in shape
- Having a flexible body
- Rejuvenating the skin's texture and tone
- Having a peaceful mind even after too much tension and stress
- Promoting good overall health.
- *Below are few of the health benefits of yoga asanas in our daily routine:
1. Weight Loss
2.Maintaining an "All-Around" Fitness
3. Improvement in Immunity
- 4.Attaining Inner Peace
5. Relieving Stress
6.Improvement in Relationships
7.Better Posture and Flexibility
50 Types of Yoga Asanas & Their Health Benefits
1) Katichakrasana
Katichakrasana is good for relieving constipation as this yoga strengthens and improves the flexibility of the spine and waist. Good for arm and leg muscles and also opens up the neck, shoulders thereby strengthens the abdominal muscles.
2)Bhujangasana
This asana improves menstrual irregularities, elevates mood firms and tones the buttocks. Stimulates the heart and organs in the abdomen, like the kidneys. This yoga also relieves stress and fatigue thus, helps in opening the chest to clear the passages of the heart and lungs.
Kurmasana
It stretches legs, back, shoulders and chest and lengthens the back muscles. Kurmasana improves the functions of the respiratory and digestive systems.
4)Setu Bandha Sarvangasana
Setu Bandha Sarvangasana stretches the chest, neck, spine, and hips. This asana strengthens the back, buttocks, and hamstrings which in turn helps in improves circulation of blood. This yoga is beneficial for preventing arterial blockages or cardiac arrest.
5)Matsyasana
It relieves respiratory problems as it encourages the right kind of breathing. Matsyasana also tones the pituitary, parathyroid, and pineal glands. It also makes the muscles in the back of neck stronger.
6)Adho Mukha Svanasana
Adho Mukha Svanasana strengthens and tones the arms and legs, because of the weight-bearing nature of the posture. The asana lengthens and straightens the spine and is beneficial for relieving the pain in the upper, middle and lower back.
7. Pada Rajakapotasana
It relieves back problems, especially sciatica. Pada Rajakapotasana strengthens the back. The deep stretch relieves stress and anxiety.
8. Balasana
Balasana stretches and strengthens the muscle of hips, thighs and ankles. The asana helps in alleviating stress and fatigue by increasing blood circulation.
9. Gomukhasana
Gomukhasana stimulates the kidneys and is helpful in relieving ailments like diabetes, high blood pressure, and sexual malfunction.
10. Tadasana
This posture strengthens thighs, knees, and ankles. With the increased strength, power, and mobility in the feet, legs, and hips, it will make you feel refreshed and rejuvenated.
11. Pavanamuktasana
Pavanamuktasana strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system, therefore releasing trapped gases and improving digestion.
12. Ustrasana
This asana reduces fat on thighs and strengthens the shoulders and back. Ustrasana expands the abdominal region, improving digestion and relieves lower back pain.
13. Vayu Nishkasana
The spinal stretch, as well as the stretch in your arms and legs, are significant. A pressure between vertebrae and joints becomes balanced by stretching your spine. Above all, the nerves and muscles (especially thighs, knees, shoulders, neck and arms) will be benefited from practising this asana.
14. Trikonasana
Trikonasana cures indigestion and gives flexibility to groins, hamstrings, and hips. It stimulates the function of the kidney and is also important for removing fat from the waist and thighs. This asana improves the balance and increases concentration.
15. Virabhadrasana I
This asana improves focus, balance and stability. Encourages good circulation and respiration as a result of which it energizes the entire body.
16. Virabhadrasana II
Virabhadrasana II stimulates abdominal organs and helps relieve backaches, especially through the 2nd trimester. It develops balance and stability by improving circulation and respiration.
17. Sarvangasana
This asana prevents thyroid problems and also ensures smooth blood flow to the heart without any strain by force of gravity. Thus Sarvangasana is good for the proper functioning of the heart and also prevents palpitations.
18. Sukhasana
This is the most basic yoga asana which broadens the collarbones and chest. It calms the mind, enhances the condition of peacefulness and serenity. Thus it kicks out anxiety, stress, and mental tiredness.
19. Utthita Hasta Padangusthasana
Utthita Hasta Padangusthasana strengthens the legs and ankles. It also stretches the back of the legs and improves balance.
20. Uttanpadasana
Uttanpadasana improves the functioning of the digestive organs. It improves digestion and removes constipation. It is also good for the pancreases and those who suffer from diabetes.
21. Sasakasana
Known for abdomen toning, Sasakasana helps in stretching and strengthening of the arms, shoulders and upper back. Many spinal issues can be alleviated with the regular practice of this asana.
22. Shalabhasana
Shalabhasana is one the best yoga asanas for strengthening the back muscles. Those with severe back problems should take up this asana slowly.
23. Uttanasana
It improves digestion and helps relieve the symptoms of menopause. This yoga also reduces fatigue and anxiety by providing relief from insomnia, asthma, high blood pressure, infertility, osteoporosis, and sinusitis.
24. Chaturanga Dandasana
The asana strengthens arm, shoulder, and leg muscles. It develops core stability and prepares the body for inversions and arm balances. It gives strength and energy to the body.
25. Utkatasana
The literal meaning of Utkatasana is intense posture or powerful posture. It exercises the spine, hips and chest muscles and helps to strengthen the lower back and torso.
26. Ardha Pincha Mayurasana
It helps to stimulate the reproductive organs, relieve menstrual discomfort, and reduce the symptoms of menopause. It stimulates the digestive organs and also improves digestion. Ardha Pincha Mayurasana is very important for females.
27. Vrksasana
Vrksasana improves balance and stability in the legs. It helps in achieving a balance in other aspects of life.
28. Navasana
This yoga strengthens the abdomen, hip flexors, and spine. It stimulates the kidneys, thyroid and prostate glands, and intestines thus, relieves stress.
29. Makarasana
Makarasana can cure asthma, knee pain, and any lung related issues. It helps in curing slip disc, spondylitis, and sciatica. It relaxes the body completely and keeps you rejuvenated.
30. Dhanurasana
Dhanurasana gives maximum stretch on the abdomen and abdominal sides. Regular practice of this asana helps to shed and burn fat of regions of the body. It also provides overall toned shaped to the entire body.
31. Paschimottanasana
This asana calms the mind and also relieves mild depression and stress. Menopause and menstrual discomfort can be combatted with this asana. The kidneys, liver, uterus, and ovaries are activated by practising this asana regularly.
32. Padmasana
Padmasana stretches the ankles and knees and also calms the brain. It keeps the spine straight and helps develop a good posture. It also eases menstrual discomfort and sciatica.
33. Bakasana
It increases endurance capacity. Practicing this posture on a daily routine helps you in strengthening your forearms, wrists, and shoulders.
34. Vajrasana
Vajrasana helps in nerve issues and indigestion. Siting in Vajrasana will ensure obstruct blood flow to the lower part of your body – thighs, and legs. This increases blood flow to your pelvic area and stomach due to which bowel movement and digestion becomes better.
35. Baddha Konasana
The asana helps in intestine and bowel movement. It removes fatigue from long hours of standing and walking. Offers relief from menstrual discomfort and menopause symptoms. Also beneficial for smooth delivery if practised regularly until late pregnancy.
36. Pincha Mayurasana
Pincha Mayurasana makes the back, shoulders, and arms strong. It gives the neck, shoulders, chest, and belly a good stretch. It improves balance and concentration.
37. Halasana
Halasana helps in relieving gas and upper/lower back pain or discomfort. It promotes good digestion.
38. Supta Pawanmuktasana
Supta Pawanmuktasana is ideal yoga asana for people trying to lose weight. It also cures acidity and constipation. It gives a flat stomach. It is very beneficial for reproductive organ and menstruation disorder.
39. Jyestikasana
It reduces stiffness in the neck and upper back, thereby relaxing the entire spine. Good for people suffering from cervical spondylosis.
40. Natarajasana
Practicing this asana gives strength to your chest, ankles, hips, and legs. Natarajasana increases your metabolism and helps in weight loss and digestion.
41. Sirsasana
The brain is the controlling centre of the body that helps to function the physical and mental aspects of the body efficiently and effectively. The headstand yoga pose allows revitalizing the entire brain with the supply of blood to the brain cells. As a result of which the billions of cells receive more nourishment.
42. Savasana
With this asana, the body relaxes and goes into a deep meditative state, which in turn helps repair the cells and tissues and releases stress. As the body relaxes and calms down, the blood pressure also drops, and this provides relaxation to the heart.
43. Ardha Halasana
It improves digestion and appetite by improving blood circulation. The yoga is helpful for reducing abdomen fat and lose weight.
44. Chakrasana
Chakrasana strengthens arms, shoulders, hands, wrists, legs, buttocks, abdomen, and spine. It stimulates the thyroid and pituitary glands.
45. Garudasana
It enhances the sense of balance of the body. It also strengthens the muscles of the legs. The asana alleviates sciatica and rheumatism in the leg joints.
46. Anand Balasana
This happy baby yoga pose works towards releasing all the tension trapped in the lower back. It also helps open up the shoulders and the chest. This yoga deeply compresses the stomach and massages the organs in the digestive system.
47. Ardha Matsyendrasana
Ardha Matsyendrasana tones and strengthens abs and obliques and also stretches and energizes the spine. The yoga opens the shoulders, neck, and hips, thus increases flexibility.
48. Utthan Pristhasana
Lizard Pose makes the inner thigh muscles and quadriceps stronger. This simple asana is good for the neck as it gently massages the internal organs.
49. Mandukasana
It controls weight. Thus effective for those who are longing for weight loss. Mandukasana is beneficial in case of constipation and indigestion.
50. Parighasana
Parighasana stretches adductor muscle, calves, and hamstrings, therefore, lightens and energizes the whole body. Gate pose is beneficial for lungs and abdomen organs and also helpful in problems like allergies, cold, flu.
25. Utkatasana
The literal meaning of Utkatasana is intense posture or powerful posture. It exercises the spine, hips and chest muscles and helps to strengthen the lower back and torso.
26. Ardha Pincha Mayurasana
It helps to stimulate the reproductive organs, relieve menstrual discomfort, and reduce the symptoms of menopause. It stimulates the digestive organs and also improves digestion. Ardha Pincha Mayurasana is very important for females.
27. Vrksasana
Vrksasana improves balance and stability in the legs. It helps in achieving a balance in other aspects of life.
28. Navasana
This yoga strengthens the abdomen, hip flexors, and spine. It stimulates the kidneys, thyroid and prostate glands, and intestines thus, relieves stress.
29. Makarasana
Makarasana can cure asthma, knee pain, and any lung related issues. It helps in curing slip disc, spondylitis, and sciatica. It relaxes the body completely and keeps you rejuvenated.
30. Dhanurasana
Dhanurasana gives maximum stretch on the abdomen and abdominal sides. Regular practice of this asana helps to shed and burn fat of regions of the body. It also provides overall toned shaped to the entire body.
31. Paschimottanasana
This asana calms the mind and also relieves mild depression and stress. Menopause and menstrual discomfort can be combatted with this asana. The kidneys, liver, uterus, and ovaries are activated by practising this asana regularly.
32. Padmasana
Padmasana stretches the ankles and knees and also calms the brain. It keeps the spine straight and helps develop a good posture. It also eases menstrual discomfort and sciatica.
33. Bakasana
It increases endurance capacity. Practicing this posture on a daily routine helps you in strengthening your forearms, wrists, and shoulders.
34. Vajrasana
Vajrasana helps in nerve issues and indigestion. Siting in Vajrasana will ensure obstruct blood flow to the lower part of your body – thighs, and legs. This increases blood flow to your pelvic area and stomach due to which bowel movement and digestion becomes better.
35. Baddha Konasana
The asana helps in intestine and bowel movement. It removes fatigue from long hours of standing and walking. Offers relief from menstrual discomfort and menopause symptoms. Also beneficial for smooth delivery if practised regularly until late pregnancy.
36. Pincha Mayurasana
Pincha Mayurasana makes the back, shoulders, and arms strong. It gives the neck, shoulders, chest, and belly a good stretch. It improves balance and concentration.
37. Halasana
Halasana helps in relieving gas and upper/lower back pain or discomfort. It promotes good digestion.
38. Supta Pawanmuktasana
Supta Pawanmuktasana is ideal yoga asana for people trying to lose weight. It also cures acidity and constipation. It gives a flat stomach. It is very beneficial for reproductive organ and menstruation disorder.
39. Jyestikasana
It reduces stiffness in the neck and upper back, thereby relaxing the entire spine. Good for people suffering from cervical spondylosis.
40. Natarajasana
Practicing this asana gives strength to your chest, ankles, hips, and legs. Natarajasana increases your metabolism and helps in weight loss and digestion.
41. Sirsasana
The brain is the controlling centre of the body that helps to function the physical and mental aspects of the body efficiently and effectively. The headstand yoga pose allows revitalizing the entire brain with the supply of blood to the brain cells. As a result of which the billions of cells receive more nourishment.
42. Savasana
With this asana, the body relaxes and goes into a deep meditative state, which in turn helps repair the cells and tissues and releases stress. As the body relaxes and calms down, the blood pressure also drops, and this provides relaxation to the heart.
43. Ardha Halasana
It improves digestion and appetite by improving blood circulation. The yoga is helpful for reducing abdomen fat and lose weight.
44. Chakrasana
Chakrasana strengthens arms, shoulders, hands, wrists, legs, buttocks, abdomen, and spine. It stimulates the thyroid and pituitary glands.
45. Garudasana
It enhances the sense of balance of the body. It also strengthens the muscles of the legs. The asana alleviates sciatica and rheumatism in the leg joints.
46. Anand Balasana
This happy baby yoga pose works towards releasing all the tension trapped in the lower back. It also helps open up the shoulders and the chest. This yoga deeply compresses the stomach and massages the organs in the digestive system.
47. Ardha Matsyendrasana
Ardha Matsyendrasana tones and strengthens abs and obliques and also stretches and energizes the spine. The yoga opens the shoulders, neck, and hips, thus increases flexibility.
48. Utthan Pristhasana
Lizard Pose makes the inner thigh muscles and quadriceps stronger. This simple asana is good for the neck as it gently massages the internal organs.
49. Mandukasana
It controls weight. Thus effective for those who are longing for weight loss. Mandukasana is beneficial in case of constipation and indigestion.
50. Parighasana
Parighasana stretches adductor muscle, calves, and hamstrings, therefore, lightens and energizes the whole body. Gate pose is beneficial for lungs and abdomen organs and also helpful in problems like allergies, cold, flu.
25. Utkatasana
The literal meaning of Utkatasana is intense posture or powerful posture. It exercises the spine, hips and chest muscles and helps to strengthen the lower back and torso.
26. Ardha Pincha Mayurasana
It helps to stimulate the reproductive organs, relieve menstrual discomfort, and reduce the symptoms of menopause. It stimulates the digestive organs and also improves digestion. Ardha Pincha Mayurasana is very important for females.
27. Vrksasana
Vrksasana improves balance and stability in the legs. It helps in achieving a balance in other aspects of life.
28. Navasana
This yoga strengthens the abdomen, hip flexors, and spine. It stimulates the kidneys, thyroid and prostate glands, and intestines thus, relieves stress.
29. Makarasana
Makarasana can cure asthma, knee pain, and any lung related issues. It helps in curing slip disc, spondylitis, and sciatica. It relaxes the body completely and keeps you rejuvenated.
30. Dhanurasana
Dhanurasana gives maximum stretch on the abdomen and abdominal sides. Regular practice of this asana helps to shed and burn fat of regions of the body. It also provides overall toned shaped to the entire body.
31. Paschimottanasana
This asana calms the mind and also relieves mild depression and stress. Menopause and menstrual discomfort can be combatted with this asana. The kidneys, liver, uterus, and ovaries are activated by practising this asana regularly.
32. Padmasana
Padmasana stretches the ankles and knees and also calms the brain. It keeps the spine straight and helps develop a good posture. It also eases menstrual discomfort and sciatica.
33. Bakasana
It increases endurance capacity. Practicing this posture on a daily routine helps you in strengthening your forearms, wrists, and shoulders.
34. Vajrasana
Vajrasana helps in nerve issues and indigestion. Siting in Vajrasana will ensure obstruct blood flow to the lower part of your body – thighs, and legs. This increases blood flow to your pelvic area and stomach due to which bowel movement and digestion becomes better.
35. Baddha Konasana
The asana helps in intestine and bowel movement. It removes fatigue from long hours of standing and walking. Offers relief from menstrual discomfort and menopause symptoms. Also beneficial for smooth delivery if practised regularly until late pregnancy.
36. Pincha Mayurasana
Pincha Mayurasana makes the back, shoulders, and arms strong. It gives the neck, shoulders, chest, and belly a good stretch. It improves balance and concentration.
37. Halasana
Halasana helps in relieving gas and upper/lower back pain or discomfort. It promotes good digestion.
38. Supta Pawanmuktasana
Supta Pawanmuktasana is ideal yoga asana for people trying to lose weight. It also cures acidity and constipation. It gives a flat stomach. It is very beneficial for reproductive organ and menstruation disorder.
39. Jyestikasana
It reduces stiffness in the neck and upper back, thereby relaxing the entire spine. Good for people suffering from cervical spondylosis.
40. Natarajasana
Practicing this asana gives strength to your chest, ankles, hips, and legs. Natarajasana increases your metabolism and helps in weight loss and digestion.
41. Sirsasana
The brain is the controlling centre of the body that helps to function the physical and mental aspects of the body efficiently and effectively. The headstand yoga pose allows revitalizing the entire brain with the supply of blood to the brain cells. As a result of which the billions of cells receive more nourishment.
42. Savasana
With this asana, the body relaxes and goes into a deep meditative state, which in turn helps repair the cells and tissues and releases stress. As the body relaxes and calms down, the blood pressure also drops, and this provides relaxation to the heart.
43. Ardha Halasana
It improves digestion and appetite by improving blood circulation. The yoga is helpful for reducing abdomen fat and lose weight.
44. Chakrasana
Chakrasana strengthens arms, shoulders, hands, wrists, legs, buttocks, abdomen, and spine. It stimulates the thyroid and pituitary glands.
45. Garudasana
It enhances the sense of balance of the body. It also strengthens the muscles of the legs. The asana alleviates sciatica and rheumatism in the leg joints.
46. Anand Balasana
This happy baby yoga pose works towards releasing all the tension trapped in the lower back. It also helps open up the shoulders and the chest. This yoga deeply compresses the stomach and massages the organs in the digestive system.
47. Ardha Matsyendrasana
Ardha Matsyendrasana tones and strengthens abs and obliques and also stretches and energizes the spine. The yoga opens the shoulders, neck, and hips, thus increases flexibility.
48. Utthan Pristhasana
Lizard Pose makes the inner thigh muscles and quadriceps stronger. This simple asana is good for the neck as it gently massages the internal organs.
49. Mandukasana
It controls weight. Thus effective for those who are longing for weight loss. Mandukasana is beneficial in case of constipation and indigestion.
50. Parighasana
Parighasana stretches adductor muscle, calves, and hamstrings, therefore, lightens and energizes the whole body. Gate pose is beneficial for lungs and abdomen organs and also helpful in problems like allergies, cold, flu.
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