🧘♂️ What are yoga asanas?
Yoga asanas are the physical postures or postures used in yoga. These postures help improve flexibility, strength, balance, and mental concentration, and are often combined with breathing techniques (pranayama) and meditation for overall well-being.
1. Standing Asanas
a) Tadasana (Mountain Pose)
How to do: Stand straight, feet together, arms at your sides, and distribute your weight evenly. Inhale, raise your arms overhead
Benefits:
- Improves posture
- Strengthens thighs, knees, and ankles
- Increases awareness and concentration
b) Virabhadrasana I (Warrior Pose I)
How to do: Bend one leg back, bend the front knee, and raise the arms overhead.
Benefits:
- Strengthens the legs, shoulders, and arms
- Improves balance and stability
- Opens the hips and chest
c) Trikonasana (Triangle Pose)
How to do: Stand wide, arms extended to the sides, bend sideways on one leg, touching the shin/foot.
Benefits:
- Stretches the spine, hips, and legs
- Improves digestion
- Relieves stress and back pain
2. Sitting Asanas
a) Padmasana (Lotus Pose)
How to do: Sit with your legs crossed, feet on opposite thighs, and hands on your knees.
Benefits:
- Calms the mind and prepares you for meditation.
- Increases flexibility in the hips and knees.
- Improves joint and muscle health.
b) Paschimottanasana (Seated Forward Bend)
How to do: Sit with your legs extended, bend forward from the hips to touch your feet.
Benefits:
- Stretches the back and hamstrings.
- Calms the nervous system.
- Stimulates digestion.
3. Backbends
a) Bhujangasana (Cobra Pose)
How to do: Lie on your stomach, place your hands under your shoulders, and lift your chest while keeping your lower body on the floor.
Benefits:
- Strengthens the spine and shoulders
- Opens the chest and lungs
- Relieves back pain and fatigue
b) Ustrasana (Camel Pose)
How to do: Sit on your knees, bend your back, and reach your hands toward your ankles.
Benefits:
- Opens the heart and chest
- Increases spinal flexibility
- Helps relieve anxiety
🔹4. Forward Bend
a) Uttanasana (Standing Forward Bend)
How to do: Stand and bend forward from the hips, letting your head hang down.
Benefits:
- Calms the mind and relieves stress.
- Stretches the hamstrings and calves.
- Improves blood circulation.
🔹5. Balancing Asanas
a) Vrksasana (Tree Pose)
How to do: Stand on one leg, place the other foot on the inner thigh, and raise your hands.
Benefits:
- Improves balance and concentration.
- Strengthens the legs and spine.
- Boosts self-confidence.
b) Garudasana (Eagle Pose)
How to do: Wrap one arm and one leg over the other, balance, and squat slightly.
Benefits:
- Improves coordination and balance
- Strengthens ankles and calves
- Improves focus and concentration
🔹6. Inverted Asanas
a) Sarvangasana (Shoulder Stand)
How to do: Lie on your back, raise your legs and hips, supporting your back with your hands.
Benefits:
- Promotes thyroid function
- Improves blood circulation
- Calms the nervous system
b) Shirshasana (Headstand) (Advanced)
How to do: Invert your body onto the crown of your head, balancing using your forearms.
Benefits:
- Increases blood flow to the brain
- Improves focus and clarity
- Strengthens the upper body
🔹7. Restorative Asanas
a) Balasana (Child’s Pose)
How to do: Sit on your heels, lean forward, arms extended or at your sides.
Benefits:
- Gently stretches the back and hips
- Relieves stress and fatigue
- Calms the nervous system
b) Shavasana (Corpse Pose)
How to do: Lie on your back, arms and legs relaxed, and close your eyes.
Benefits:
- Deep relaxation
- Reduces stress and anxiety
- Improves concentration
🔹BONUS: BREATHING & MENTAL BENEFITS
Many asanas are combined with breathing techniques (pranayama):
- Nadi Shodhana (alternate nostril breathing): Balances the nervous system
- Kapalabhati: Detoxifies and energizes the body
- Bhramari (bee breathing): Reduces anxiety and promotes deep relaxation