What are yoga asanas?
Yoga asanas are when you physically practice the different postures of the ancient science of yoga. All yoga poses are designed to benefit a different set of muscles and internal organs to keep them functioning optimally.
Yoga asanas, depending on how you place your body, are of different kinds. These include inversion yoga poses
and those yoga postures that are done while sitting, standing, or balancing your body.
How effectively can we do yoga asanas at home?
Yoga can be done in a studio or in the comfort of your house. To makes this different yoga poses effective while practicing, keep these things in mind:
For doing your yoga postures, choose a spot that’s clean and airy.
Minimize your distractions.
Who can do yoga asanas?
There are hundreds of yoga asana types, including advanced and easy yoga asanas, perfect for versatile categories of people like:
People with limited mobility can do yogasana.
Those who have suffered injuries or undergone surgery and want to recuperate faster.
People who want to lose weight can do yoga asanas.
What is the list of the best yoga asanas?
Here is a list of different types of yoga asanas, including advanced and basic yoga asanas that have tremendous benefits for your body and mind:
Downward dog pose
Head to Toe pose
Best yoga asanas explained
1. Staff pose (Dandasana): This is amongst the best yoga asanas for strengthening your thighs & back muscles, improving your digestion, and relieving stress. This is how this simple yoga asana is done:
Sit straight and extend your legs forward.
Keep your palms by your side touching the floor.
Look straight and try to bend your feet inwards.
Duration: Hold this yoga asana for 20-30 seconds.
2. Downward facing dog pose (Adho Mukha Svanasana): Amongst the easiest types of yoga asanas, this is perfect for improving your circulation and stretching the chest and spine. This is considered to be a basic yoga asana, perfect for beginners.
Begin this yoga asana by getting on all your fours while keeping your back flat.
Lift your hips gently and straighten your arms and legs as you push with your arms.
Your body should be in an inverted V shape.
Duration: Hold this yoga asana for 15-20 seconds
3. Head to Toe pose (Paschimottanasana): This yoga asana stretches your calf and hamstring muscles and ensures better blood circulation.
To start this yoga asana, sit with your legs stretched out.
Raise your arms as you pull your navel in and bend forward.
Place your hands on your legs and if possible hold your toes.
Duration: Hold this yoga asana for 20-25 seconds
What are the benefits of doing yoga asanas?
Here are some of the most important benefits of different poses of yoga:
Yoga asana poses have the power of unifying our mind and body and help us attain a balance in our emotions and reduce stress.
Yoga asanas inculcate self-belief, discipline, kindness, and clarity helping us rise above the mundane.
Practicing different types of asanas help in improving your flexibility, strength, and endurance.
Yoga asana poses to make your organs stronger and help them function better.
Practicing yoga asanas helps in curing postural problems.
Yoga asana poses help in losing weight and improving your self-confidence.
What are the disadvantages of doing yoga asanas?
There are no disadvantages of doing yoga asanas, just some risks that may arise from:
Not learning yoga postures from a qualified and experienced trainer, which may lead to tendon tears or injuries.
Doing yoga asanas when you have a fever or cold.
Practicing yoga asana poses while under stress.
Doing hot yoga asanas may induce palpitations.
What are the dos and don’ts while doing yoga asanas?
Here are some important things to keep in mind while practicing yoga asanas:
Always learn the proper technique of different yoga asanas. You can hire a trainer or take online yoga asana sessions.
Integrate a warm-up and cool-down session in your yoga asanas to avoid stress and fatigue.
Mix up different types of yoga asanas to keep yourself engaged and gain more benefits.
Never give yourself unrealistic targets. Different types of asanas work differently on people.
Don’t just do easy yoga asanas. Increase the intensity and frequency to get benefitted from them.
What are the 12 basic yoga postures?
Here are the 12 basic yoga asanas:
1. Headstand (Sirasana): This is known as the king of all yoga postures. This yoga asana pose helps in flushing out the toxins and reduces stress.
Get into the Child pose.
Lift your head as you move your elbows in front of your knees.
Wrap a hand around each elbow without lifting them off the ground.
Release your elbows and shift your forearms forward.
Lift your hips gently and place your hand into your palms.
Push your feet into the ground and push your knees so that your body gets lifted into the air.
Slowly walk your feet towards your head.
Lift your feet into the air.
Duration: Hold for 30 seconds- 2 minutes
2. Shoulder stand (Sarvangasana): Known as the queen of all yoga asanas, this is said to impact every organ and chakra in the body.
Start by lying on your back and keeping your hands on your side.
With a gentle movement, lift your hips, legs, and back to come up high on your shoulders.
Support your back with your hands.
Move your elbows closer and hand along your spine towards your shoulders till your weight is supported on your shoulders.
Lift your heels as high as you can without straining your neck.
Duration: Hold for 30-60 seconds.
3. Plough pose (Halasana): This is one of the best yoga asanas for making your back muscles strong and flexible.
Lie on your back with your arms beside you to begin this yoga asana.
Inhale and use your abdominal muscles to lift your legs at an angle of 90-degrees.
Continue to breathe normally and support your back with your hands.
Let your legs sweep over your head till your toes touch the floor.
Duration: Hold for 30 seconds-2 minutes
4. Fish pose (Matsyasana): This is one of the best yoga asanas to open up your abdomen, chest, and throat.
Lie on your back with your feet together.
Place your hands beneath your hips and bring your elbows closer.
Breathe in gently and lift your chest and head.
Lower your head backward so that its top touches the floor.
Place your weight on the elbows and press the thighs on the floor.
Duration: Hold this yoga asana for 1-2 minutes
5. Sitting forward bend pose (Paschimottanasana): This is one of the most effective yoga postures that relieves the symptoms of high blood pressure and diabetes.
Sit straight with your legs stretched in front.
Breathe in and raise your arms above your head.
Exhale and bend forward at your hips.
Lengthen your spine and move your navel towards the knees.
Duration: Hold this yoga asana for 20-60 seconds
6. Cobra Pose (Bhujangasana): This yogasana is perfect for stretching your shoulder, abdominal, chest, and neck muscles.
To begin this yoga asana, lie on your stomach with your toes flat on the ground.
Place your palms under your shoulders while your elbows are parallel to your torso.
Inhale and gently lift your head, chest, and abdomen.
Pull your torso back while supporting it with your hands.
Bring back your abdomen, chest, and head back.
Duration: Hold for 30-40 seconds
7. Locust pose (Shalabhasana): This is amongst those simple yoga asanas that strengthen your back to improve circulation.
Start by lying flat on your belly with your forehead pressed to the ground.
Place your hands behind you and inhale.
Lift your head, torso, arms, and legs away from the floor.
Hold the pose.
Duration: Hold for 60-90 seconds
8. Bow pose (Dhanurasana): This yoga asana helps in stimulating your reproductive organs and strengthening the muscles in your lower body
Lie on your stomach with your feet apart and arms by the side of your body.
Fold your knees gently and hold your ankles by taking your hands backward.
Inhale, lift your chest, and pull your legs up towards the back.
Duration: Hold for 20-30 seconds
9. Half spine twist pose (Ardha matsyendrasana): Amongst the most effective of all yoga asanas, this pose helps in improving your spine’s flexibility and reducing stress.
Sit with your legs stretched and feet together.
Bend the left leg and place the left foot’s heel beside the right hip.
Take your right leg over the left knee.
Place your left hand on the right knee and the right hand behind you.
Twist your waist, shoulders, and neck and look over the right shoulder.
Release the pose.
Duration: Hold for 40-50 seconds
10. Crow pose (Kakasana): This is the best yogasana to build strength in your shoulders, core, wrists, and arms.
Begin this yoga asana by standing in Tadasana with your arms at your side.
Bend your knees slightly and bring your palms flat on the floor around a foot from your feet.
Come up on the balls of your feet and open up your knees.
Place your knees on the back of your upper arms.
Bring your weight forward and lift your head in the process.
Lift one foot off the ground followed by the other.
Exhale and transfer your weight back and place your feet on the ground.
Duration: Hold for 20-25 seconds
11. Standing forward bend pose (Padahastasana): This is one of those intense yoga asanas poses that stretch your back muscles and relieves asthma, high blood pressure, and sinusitis.
Stand straight and keep your feet shoulder-width apart.
Exhale and gently bend down from the hips and place your stomach and chest on the thighs.
Slowly straighten your legs without moving your chest or stomach.
Elevate your hips as much as you can and try to place your palms on the ground.
Release by placing your hands back on the hips and returning to the original position.
Duration: Hold this yoga asana for 30-40 seconds
12. Corpse pose (Savasana): Though this is amongst the easiest-looking yoga asanas, it is the hardest to master. Once you know how to do this, this easy yoga asana helps in improving your concentration, reducing stress & anxiety, and relieving fatigue.
Lie down straight on your back with your legs around a foot apart.
Keep your palms facing upwards and the neck erect.
Relax and loosen your whole body.
Take deep breaths and start visualizing every part of your body.
Do this while you feel energy drawing up within your body feet upwards.
Once you have finished the visualization, raise your hands and rub your palms for 15-20 seconds, and put them on your eyes.
To come out of this yoga asana, fold your knees, turn to your right side, and sit up.
Duration: Do this yoga asana for 4-5 minutes.
Which is the best yoga asana?
One of the most effective yoga postures that are mostly recommended by yoga trainers is:
Boat pose (Naukasana): Amongst the various yoga asanas, this one is considered to be best for easing your digestion and strengthening your core muscles.
Lie on your back and place your legs together.
Keep your hands on the thighs.
Inhale and raise your head and arms in a straight line at a 30-degree angle.
Duration: Hold for 20-30 seconds
What are the types of asanas in yoga and their benefits?
There are different yoga asana types depending on the position of your head and feet.
Inversion yoga poses: Amongst the entire list of yoga asanas, inversions are the only asanas that involve placing your heart or hips above your head. Their benefits include:
Improved blood circulation resulting in better immunity and enhanced cognition.
Better flexibility and lower body strength.
: Amongst all the different types of yoga asanas, these are the ones that are done while sitting down. They help in:
Improving your digestion.
Reducing muscular stiffness and tension.
These postures are performed while standing. These are great for:
They tighten and strengthen the muscles in your lower body.
They prevent balance and coordination problems.
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