Yoga Asanas - A Complete Guide
It is a common misunderstanding that to practice asanas is to practice yoga. In fact, asana is a small part of yoga whereas yoga is the comprehensive whole, including the body-breath-mind-intellect-spirit complex.
Origin and Definition of Asana
When it comes to etymology of the word ‘asana’, an explanation is found in the Kamadhenu Tantra where ‘a’ represents atmasiddhi (self-actualization), ‘sa’ stands for sarvrogapratibandha (prevention of all diseases), and ‘na’ represents siddhiprapti (gaining mastery).
An early proponent of Samkhya Yoga, Vachaspati Mishra says, asana ‘is the manner of sitting or the seat whereon one sits.’
In the traditional sense, asanas have no external aids, they involve using one’s body weight and a mat. Asana regulates body rhythms and enables a deeper understanding of the entire body and its correlation with the breath and mind. Asanas are not to be taken as any form of exercise but as a comprehensive system of body-breath-mind management. The body is strengthened by the fire of Hatha Vidya, the practice of physical techniques, so that it becomes a vehicle of spiritual ascent.
Asana According to the Yogic Texts
Yoga Sutras
In the Yoga Sutras of Maharshi Patanjali, asana is a part of the eight-fold path called Ashtanga Yoga.
The explanation of asanas in the Yoga Sutras has been limited to only three sutras. No explanations about names of asanas or their processes have been described.
Yoga Sutra 2.46:
Sthira sukham asanam
Posture should be steady and comfortable.
Yoga Sutra 2.476:
Prayatna shaithilya ananta samapattibhyam
By relaxation of effort and by total absorption of oneself into a steady object, posture is mastered.
Yoga Sutra 2.48:
Tato dyandva anabhighatah
Then there is cessation of disturbance from the pairs of opposites.
Hatha Yoga Pradipika
This ancient text says that one gains firmness and lightness of body, good health, and a clear and balanced mind through the practice of yoga. there is an awakening of dormant energy, purification of impurities, creation of balance, and removal of pain. Only fifteen asanas are described in this text, especially those that are acknowledged by the great sages.
The text reveals that whether one is young, old, sick, weak or even normal, one can practice yoga.
Gheranda Samhita
This is another early text on yogic practices which states that there is no force as powerful as yoga and its mastery leads to self-realisation. There are thirty-two asanas mentioned in this text.
Shiva Samhita
This text mentions eighty-four asanas but discusses only four of them.
All these texts clearly say that asanas, pranayamas, kriyas, and other techniques prepare the body for spiritual realisation.
Dr. Jayadeva Yogendra’s Views on Asana
An asana is that bodily pose which not only conforms to steadiness, but which is also equally pleasant and comfortable. The purpose of an asana is to get into a steady state. One may select one asana, or one may select many asanas. The idea behind asanas is to develop awareness, sensitivity to self, and to watch oneself. The intention while practicing asana should not be about achieving a certain pose with difficulty, but about creating a body that is healthy and a mind that is fit for meditation. A regular practice of asana brings strength to one’s body and brings balance to the nervous system. In this way, the practice prepares a sadhak for long periods of sitting silently without experiencing any discomfort or restlessness.
Asanas and Attitudes
Asanas should be attitude-bound. They should not cause disturbances in the mind, but reflect the highest attitude of Yoga. the mind must be totally concentrated on the asana. Thus, every asana should be looked upon as important.
While performing various asana, one trains oneself to reach a particular point of proficiency. Most important is to train the mind, develop consciousness, and strengthen the will. If an asana is perfected, one becomes immune to passing distractions and is desensitized to external stimuli. The very effort to perfect asana causes withdrawal of senses. One becomes absorbed in the asana so as to be one with it. Research has shown that in deep relaxation, the normal reflexes are not present.
Classification of Asanas
Asanas are classified into Meditative and Cultural.
Meditative Asanas
Meditative poses are solely intended as aids in the process of abstraction, concentration, meditation, and trance. These asanas are neither meant for bodily ailments nor are expected to possess any cultural or therapeutic value, even though some of these have been found to be excellent physical exercises. All meditative poses are more or less similar, e.g., keeping the neck and body erect for free spinal circulation and to avoid pressure on the abdominal viscera, the legs being rooted to the ground for steadiness and the adjustment of the hands indicating typical symbols. Connected with these poses are the two gazes – frontal and nasal, the three bandhas – the chin lock, the abdominal compression, and the anal contraction, and many hand and finger gestures or mudras.
Cultural Asanas
Cultural asanas can be practised in two ways, as dynamic and static. The dynamic mode leads to a harmony between the body, breath and mind and have to be repeated for a certain number of rounds following a specific breathing rhythm and maintain a certain number of counts. When these postures are held in the final pose for a duration of not more than two minutes, keeping the breathing normal, it is the static mode.
Asanas For Beginners
In the beginning, when one is learning, it may be uncomfortable, as any new thing is always uncomfortable, but after some practice, the same becomes comfortable. The discomfort should not be such that it creates bodily agitation. This is where mistakes often occur as there is too much tension. The attempt should be to maintain a steady pose and not an agitated position.
In yogic asanas, the intention is that a person should be able to sit for a long time in meditation. If the posture starts becoming uncomfortable, then one cannot meditate.
Things to Remember Before You Begin
- Begin with basic postures and gradually increase complexity.
- Never force a pose as yoga is not about perfection but presence.
- Each movement should be guided by inhalation or exhalation.
- A short daily practice is more effective than occasional intense sessions.
- Yoga is a lifelong journey, not a race; so, respect your limits.
Different Types of Yoga Asanas
We will explore one example from each category of asanas.
Meditative Asana
Yogendra Padmasana
This asana is a symbol of peace and highly favoured by the yogis as it ushers physical stability and psychological equanimity.
Benefits:
- It benefits the pelvic and lower abdomen region.
- There is a correction of your posture as the spine is held erect.
- Flexibility of your lower extremities occurs and there is a stretch experienced in
- your ankle and knee joints.
- It helps to deal with your menstrual and sciatica issues.
Limitations / Contraindications:
- Acute arthritis.
- Psychological disorder – depression.
Cultural asanas – For Vertebral Column
Upward Stretch
Yogendra Yashtikasana
This asana is called Yogendra Yastikasana because it resembles a stick lying straight on a floor. This all-body stretch avoids undue strain.
Benefits:
- Provides maximum stretching of the body and aids in increasing height.
- It aids better circulation of your blood.
- It helps in correcting the faulty posture of rounded or drooping shoulders.
- There is an overall relaxation to the body and mind.
Limitations/Contraindications:
- Kyphosis and other spinal injury.
- Frozen shoulder and arthritis.
Forward-bending
Yogendra Paschimottanasana
The practice of this asana and its final form brings about a sense of achievement with humility.
Limitations/ Contraindications:
- Hyper tension, heart ailments
- Hernia, pregnancy, peptic ulcers, abdominal inflammations, serious spinal disorders.
Benefits:
- It brings about deep intra-abdominal compression.
- It stretches the superficial and deep muscles of the ankles, legs and shoulders.
- Maximum posterior stretch to the spine helps in correcting minor deformities of
- the curvature of the spine.
Backward-bending
Yogendra Dhanurvakrasana
The capacity to stretch the spinal cord is experienced in the practice of this asana.
Limitations/Contraindications:
- Hernia, hyper tension, heart ailments, pregnancy, peptic ulcers, serious spinal aliments and osteo-arthritis.
Benefits:
- Great pressure on abdominal area as entire body is balancing on naval area.
- The entire spine is arched; it greatly enhances flexibility of the spine.
- Aids in maintaining diabetes.
- Relaxes the mind and helps in conditions related to depression.
Sideward-bending
Yogendra Trikonasana II
This is a traditional asana, resembling a right-angled triangle in the final position.
Limitations/ Contraindications
- Injury to the hips, knees, ankles, shoulders or spine.
- Vertigo.
- High blood pressure, heart disease.
Benefits
- Improves shoulder mobility.
- Tones abdominal muscles.
- Improves posture.
- Aids in fat loss and weight management.
- Decreases stress and anxiety.
Asana for Torsion of the Spine
Yogendra Ardhamatsyendrasana
This asana provides an excellent spinal half-twist.
Limitations / Contraindications:
- Hernia, hypertension, heart ailments, pregnancy, peptic ulcers and spinal
- injuries.
Benefits:
- The lateral twisting of the spine corrects postural defects.
- Tones and strengthens abdominal muscles.
- Deep and superficial muscles of spine are massaged.
- It tones the core muscles and also improves the health of internal organs.
- Helps in management of diabetes, colitis, cervical spondylitis.
- It helps in reducing the respiratory problems like asthma.
- It improves mental efficiency and increases optimism.
Asana for Anterior-Posterior Stretch
Yogendra Marjariasana-Bitilasana
This pose is a combination of two poses practiced in a sequence to warm up and make the spine flexible.
Limitations/Contraindications:
- Severe osteoarthritis
- Neck, shoulder and spine injury
Benefits:
- Strengthens the spine.
- Improves posture.
- Tones abdominal muscles
- Benefits respiratory system.
- Stimulates blood circulation.
- Calms the nerves
Asana for Extremities
Yogendra Garudasana
Yogendra Garudasana is an excellent pose which embodies two-fold twists of the extremities, at one go.
Limitations / Contraindications:
- Severe arthritis, vertigo and conditions like frozen shoulders and tennis elbow.
- Weak legs, weak neuromuscular co-ordination may limit practice of this asana.
Benefits:
- Strengthens the muscles, tones the nerves and loosens the joints of pelvis, legs, arms, shoulders.
- It stretches the hips, thighs, shoulders and upper back.
- Improves body balance and endurance.
- Enhances neuro-muscular co-ordination.
- It helps relieve sciatica and rheumatism in the legs and arms.
- It sharpens your awareness and concentration.
Asana for Abdominal Compression
Yogendra Mandukasana
This is seated yoga posture gets its name from Sanskrit word Manduka which means frog.
Limitations/ contraindications
- Spinal injury/disorder
- Recent abdominal surgery
- Peptic ulcer, umbilical hernia, abdominal inflammation
- Acute heart conditions
- Myopia, glaucoma and serious eye disorders
- Knee disorders.
- Ankle injury, arthritis
Benefits
- Deep intra-abdominal compression and massage to abdominal viscera
- Lengthens the spine aiding in its flexibility.
- Correction of minor spinal discrepancies due to poor posture and prolonged seating.
- Boosts digestion, relieves constipation and improves health of the abdominal organs Relieves insomnia Useful in management of diabetes
- Acts as a stress reliever.
Asana for Inversion
Yogendra Sarvangasana
This asana has a favourable effect on the entire body.
Limitations/Contraindications:
- Hypertension, heart ailments, pregnancy, respiratory disorders, spinal disorders
- High myopia, glaucoma and retinal detachment.
- Stoutness - inflexibility of the body.
Benefits:
- Regulates blood flow.
- Stretches neck, torso and legs.
- Relief from congestion, through the rapid drainage of venous blood in the
- abdominal and pelvic regions.
- There are wholesome effects of gravity.
- Benefits the various organs of the body above the waist including the vital
- endocrine glands.
- Very effective for an increase of blood flow towards the brain.
- Promotes alertness, self-confidence and self-reliance.
Asana for Relaxation
Yogendra Makarasana
It is an effective technique to overcome physical or mental fatigue and an agitated
mind.
Limitations / Contraindications:
- Psychological disorder—depression.
- Cardiac conditions and pregnancy
Physical
- It relaxes your body completely.
- It helps to breathe slowly, efficiently and deeply.
- It relieves muscular and nervous tension.
- It turns the mind inwards, calming it and preventing anxiety.
The Best Time to Do Yoga Asanas
- Morning ((4:00–6:00 AM):
Ideal for energizing asanas and pranayama.
- Evening (4:00–6:00 PM):
Great for flexibility and stress relief.
- Avoid: Immediately after meals or late at night.
Ensure you practice on an empty stomach or at least 3 hours after eating.
Common Mistakes to Avoid
- Skipping conditioning, warm-up and relaxation
- Holding the breath or forcing it
- Comparing your progress with others
- Ignoring discomfort or pain
- Practicing on an uneven or hard surface
- Neglecting the mind-body connection
Overview
Yoga is not about touching your toes, it’s about what you learn on the way down. The primary goal of asana, according to the ancient texts, was not to achieve perfection of the body, but to cultivate a sense of stability and ease withing the body so that it can be used effectively for deeper meditative practices and to free oneself from the distractions of physical discomfort. Asanas, on their own, do not cure diseases as there are other factors of stress, diet, lifestyle, and so forth.
Yoga asanas provide an opportunity to return to your natural state of balance. They reconnect the body to breath, the mind to awareness, and the heart to peacefulness. Whether you're a beginner or an experienced practitioner, the beauty of asanas lies in their adaptability and depth.