Asana | YOGA

Asana

Asana comes from the Sanskrit word, meaning “seat.” Asana is traditionally defined as the seated posture, often used for meditation.

Some people may think that it's best to do difficult Asana for the most benefits, but this is not true, as each Asana has its own function, and you should choose the Asana that you are comfortable doing, and which Asana has the benefits that your body require.

Surya-Namaskar

Also known as the "Sun Salutation", the Surya-Namaskar is usually the Asana to start the day, or the Yoga session.

Surya-Namaskar is best performed at the beginning of the day, preferably facing the sun to enjoy the benefits at the fullest.

Padmasana Asana

Also known as the "Full Lotus Pose". This is the most stable Asana as it turns your body posture into a pyramid-shaped structure.

However, this may prove to be difficult for those with still hips, knees & ankles.

Ardha-Padmasana Asana

Also known as the "Half Lotus Pose". After the Padmasana, this is the second most stable Asana if you are unable to go Full Lotus.

Baddha Konasana / Baddha Upavistha Titli Asana

Also known as the "Butterfly Pose". the Upavistha Titli Asana stretches the back without straining the hamstrings, opens the hips, and stimulates the internal organs. This practice is both grounding and soothing.

Malasana

Also known as the "Garland Pose".

Benefits:

Helps in Toning the Lower Body
Acts as a Powerful Hip Opener
Helps Maintain Posture
Increases Range of Motion in Knee and Ankle
Promotes Better Digestion
Reduces Lower Back Pain
Improves Pelvic Floor Health
Calms the Mind
Boosts Circulation
Increases Flexibility
Supports Detoxification
Enhances Balance and Coordination
Relieves Menstrual Pain

Balasana

Also known as the "Child Pose". Balasana has therapeutic benefits for anxiety, stress, depression, sleeping difficulties and fatigue.

This Asana may activate the limbic system which helps the body respond to intense emotions such as fear and anger by activating the fight or flight response.

Benefits:

Opening your hips.
Lengthening your spine.
Stretching out your ankles.
Relaxing your back muscles.
Relieving any tension in your pelvis.
Increasing blood flow to your head and neck.
Stimulating your digestive system.
Potentially relieving constipation.

Adho-Mukha-Svanasana

Also known as the "Downward-Facing Dog Pose".

Traditionally, this Asana is believed to activate a number of the chakras, including the Manipura and Ajna Chakra. Activating the Manipura Chakra through Adho-Mukha-Svanasana is thought to dispel fear and insecurity, while the Ajna Chakra stimulates perception and inspiration.

As an inverted pose, Adho-Mukha-Svanasana gets blood and body fluids flowing in the opposite direction by reversing the action of gravity. The inversion is also thought to provide a different perspective on an emotional level, boosting confidence.

Benefits of Downward-Facing Dog Pose:

Strengthens the muscles of your shoulders, upper back and legs.
Calm the mind, yet energize and rejuvenate the body.

Tadasana

Also known as the "Mountain Pose". Benefits of Tadasana include improved posture, enhanced balance, increased strength, and better alignment.

Vrksasana

Also known as the "Tree Pose". It helps us achieve peace of mind and benefits those who are facing problems such as anxiety and depression. It increases concentration, immunity, and stamina. Moreover, it helps to build self-esteem and self-confidence.

Uttanasana

Also known as the "Forward Bend Pose". It enhances flexibility in the spine, hamstrings, and calves, strengthens core muscles, promotes relaxation, and improves blood circulation.

Matsyasana

Also known as the "Fish Pose".

Benefits:

Enhances Your Breathing
Improves Your Posture
Strengthens Your Thighs, Abs, and Neck
Relieves Stress
Reduces Your Abdominal Fat
Stimulates Your Endocrine Glands
Enhances Your Digestion
Enhances Your Metabolism
Manages Menstrual Discomfort

Bhujangasana

Also known as the "Cobra Pose". Enhances flexibility and strengthens muscles around the spinal column, as well as the adrenal gland, liver, and kidney. This Asana is a ‘guard’ against constipation and back pain.

Marjaryasana

Also known as the "Cat Pose".

Salabhasana

Also known as the "Cow Pose".

Salabhasana

Also known as the "Locust Pose".

In spiritual practice, Salabhasana activates the Manipura (solar plexus Chakra). This Chakra is associated with willpower, energy and optimism. Energizing Manipura through poorna-salabhasana can increase self-confidence and help the practitioner better control their emotions.

Benefits of Salabhasana:

Strengthens the muscles of your entire back and core.
Expands your chest.
Cures depression.
Improves focus.
Relieves stress.
Calms the mind.

Dhanurasana

Also known as the "Bow Pose". This Asana is good for the digestive system. The chest expansion while doing this Asana brings relief to asthma and other respiratory problems over time.

Matsyasana

Also known as the "Fish Pose". Reduces the stiffness in the muscles around cervical, thoracic and lumbar regions. It also strengthens the lungs.

Savasana

Also known as the "Corpse Pose".

Benefits of Savasana:

Decrease stress.
Clear the mind.
Relax.
Lower cortisol, the stress hormone.
Activate rest and digest system.
Slower respiration.
Improved digestion.
Less muscular tension.

One of the main purposes of Savasana is to bring balance to the nervous system. The main benefit here is that it stimulates the parasympathetic nervous system. This is the rest and digestive system where the body activates its natural healing state.

In the fast-paced modern world, stress is the silent killer, activating the hormone cortisol in addition to other destructive effects. The sympathetic nervous system, responsible for the "fight or flight" response, stimulates this particular hormone. It also causes the heart rate to accelerate and diverts energy from "non-essential" body functions like digestion so that if you were in a dangerous circumstance, you could run for survival.

The problems occur when it is secreted in excess, for a sustained amount of time and in unnecessary situations (like when there is no actual, physical danger present.) Your body's stress response serves a purpose, however, if it is an everyday occurrence and you’re not really living in danger, the body will actually begin to shut down and no longer function optimally.

The true benefit of the Savasana is the meditative state of Savasana. In this state of Savasana, you may experience the closest thing you can call Samadhi. Or perhaps you may experience the closest semblance of your Anandamaya-Kosha.

Parsva Savasana

Also known as the "Side Lying Corpse Pose". The Parsva Savasana or the Side-Lying Corpse Pose, is a relaxation pose done just after the Savasana Pose. This is also the variation of the Savasana Pose. It is done at the end of the yoga sequences, which relaxes the body muscles and is comfortable for people who find it difficult to breathe lying down in the Savasana Pose.

Benefits:

Lying on the right side would lower your blood pressure.
It helps with good blood circulation to the part of the body as you lie on your right side.
This Pose activates the right side of your brain, helps with meditation and keeps you calm.
Lying on the left side can improve your digestion.
Side Corpse Pose lying on the left or the right will open your ida nadi (feminine) and Pingla nadi (masculine).
This Pose is good for pregnant women as it improves the blood flow to the fetus (lying on the left side).

Pavanamuktasana

Also known as the "Wind-Releasing Pose". Relieves constipation & flatulence. Invigorates the reproductive system and improves its health.

Ardha-Matsyendrasana

Also known as the "Seated Half Twist Pose". It strengthens the spine, increases flexibility, improves digestion, removes toxins, cleanses the body, decreases fatigue, and stimulates the heart, liver, lungs, kidney and spleen for better function.

Vakrasana

Also known as the "Half Spinal Twist Pose". It promotes flexibility, detoxification, and improved digestion by gently rotating the spine and stretching the back muscles.

Paschimottanasana

Also known as the "Forward Bend". It relieves the mental and physical stress thereby calming the body and mind. Regular practice of Paschimottanasana stimulates a smooth flow of blood to the entire body thereby energizing the cells of the whole body, especially mind.

Chakrasana & Naukasana

Benefits:

Strengthen core muscles
Increases balance

Chakrasana

Benefits:

Increases energy and heat
Strengthens the arms, legs, spine, and abdomen
Opens the chest
Stretches the shoulders
Stretches the hip flexors and core
Strengthens the glutes and thighs
Increases flexibility in the spine

Halasana

Also known as the "Plough Pose". Halasana stretches your spine and stretches, strengthens, and tones your back muscles. It helps prevent and relieve tightness in your neck, shoulders, and back. The pose also strengthens your shoulders, arms, and legs. Practicing Halasana enhances flexibility, which improves muscle and joint mobility.

Virabhadrasana

Also known as the "Warrior Pose".

Benefits:

Strengthens and tones the arms, legs and lower back.
Enhances the body posture.
Stimulates stamina.
Releases stress or tension in the shoulders.
Improves muscle strength.
Encourages flexibility in the body.
Helps in relieving aches and pains.
Prevents chronic pelvic pains, especially in women.
Enhances the sleep cycle.
Encourages general mental health and emotional well-being.
Improves concentration.
Energizes the entire body.
Stimulates your abdominal organs.
Encourages blood circulation and respiration.
Opens up your hips, chest and lungs.