Asana

Asana – The term asana means sitting in a particular posture, which is comfortable and which could be maintained steadily for long time. Asana gives stability and comfort, both at physical and mental level. There may be variations in the techniques of some of the asanas depending upon the following yoga institutions.

Table of Contents

1. Asana may broadly be classified into three categories :
   1. Cultural asanas
   2. Meditative asanas
   3. Relaxative asanas
2. Guidelines for the Practice of Asanas :
3. List of Yoga Poses: All Asana Guide :

Asana may broadly be classified into three categories :

(a) Cultural or Corrective
(b) Meditative
(c) Relaxative

Cultural asanas

can further be classified into two groups, depending on the effects produced:
(i) asana that work through and on the spine and visceral organs.
(ii) asanas that work through the skeletal muscles, ligaments and joints.

Meditative asanas

are those asanas which are aimed at quiet sitting and are used for higher practices in yoga. padmasana, swastikasana, sukhasana and siddhasana can be put in this category.

Relaxative asanas

Are those which remove tension and bring about physical as well as mental relaxation. The important asanas in this category are shavasana and makarasana.

Guidelines for the Practice of Asanas :

Generally, the asanas are practised in the sequence of standing, sitting, prone-lying and supine-lying position. Though there is other version which follows different sequence.

• Asanas must not be practised in haste or by applying any sort of undue force and under an urgency. Jerks should be avoided.
• Asanas should be performed with body and breath awareness. There should be coordination between breath and movement of body-parts.
• As a general rule, inhale while raising any part of the body and exhale when bending down.
• The practitioner has to follow instructions sincerely with optimal attention.
• Final position should be attained slowly step-by-step and should be maintained with closed eyes for developing an inward awareness within the body.
• Final position of asanas must be maintained for as long as one is comfortable. One should maintain the final posture according to one’s own limitations and should not go beyond one’s capacity.
• During maintenance of final position of asana, there should ideally be no tremors or any type of discomfort.
• An utmost care must be taken in increasing the time for maintaining the asanas.
• Regular practice is essential. Body starts listening to your command only after a regular and diligent training for a sufficient period of time. If regularity is disturbed due to some reasons, then one should resume the practice within minimum time.
• In the initial phase, asanas involve de-conditioning and reconditioning processes. Therefore, initially, one may feel little fatigued after the practice but after few days’ practice, body and mind get adjusted and one starts experiencing a feeling of well-being and happiness again.

List of Yoga Poses: All Asana Guide :