Yogasana

Pranayama
July 23, 2017
Suryanamaskar
July 24, 2017

Yogasana

स्थिरसुखमासनम् 
  • Yoga postures (Asanas) are not just about flexing our bodies and getting desired posture. But its all about being able to get mentally and physically ‘sthir’ i.e stable in the achieved posture.
  • With Practice this stability gives the desired results.
  • “Practice isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already. The ground of practice is you or me or whoever we are right now, just as we are. Its all about being in Present.
  • Yogasana is an exercise with different poses of body which helps us to get rid of various diseases and keeps body in good shape.
  • Yogasana keeps our mind focused and hence reduces anxiety, depression and hyper activity.
  • Yogasana is expansion and contraction of muscles in body in disciplined manner.
  • Yoga offers self-reflection, the practice of kindness and self-compassion, and continued growth and self-awareness.
  • From a child of three years to an old person, anybody can do yogasanas.


  • Yogasana can be broadly classified in four categories.

    1. Standing
    Trikonasan (triangle pose)
    Konasan (angle pose)
    Dhruvasan (Tree Pose)
    Garudasan (eagle Pose)
    Tadasan (standing mountain pose)
    Padahastasan
    2. Sitting
    Sukhasan (Normal cross legged sitting)
    Parvatasan
    Matsyasan
    Padmasan (Lotus Pose)
    Baddha padmasan (Locked Lotus Pose)
    Yog mudrasan-1
    Yog mudrasan-2
    Siddhasan (Accomplished pose)
    Vajrasan (Thunder bolt pose)/ (Diamond Pose)
    Supta Vajrasan (Supine Thunderbolt Pose)
    Shashakasan (The hare Pose)
    Mandukasan-1 (Frog Pose-1)
    Mandukasan-2 -(Frog Pose-2)
    Kurmasan (tortoise)
    Pashu vishramasan
    Pashchimottanasan (Seated forward bend Pose)
    Jaanu shirasan (Head to knee pose)
    Vakrasan (Half spinal twist Pose)
    Ardha Matsyendrasan (Half twist pose)
    Vakrasan (Half spinal twist Pose)
    Purna Matsyendrasan (Full twist Pose)
    Gomukhasan
    Ushtrasan (Camel Pose)
    Ardha Chandrasan (Half moon Pose)
    Marjarasan ( Cat-Cow pose)
    Sinhasan (Lion pose)
    4. Lying on back
    Sarvangasan
    Shirshasan
    Uttanapadasan
    Naukasan (boat pose))
    Deergha Naukasan
    Pavanmuktasan-1
    Pavanmuktasan-2
    Kandharasan
    Padangushthna-sparshasan-1
    Padangushthna-sparshasan-2
    Ardha halasan (Half plough pose)
    Halasan (Full pough pose)
    Chakrasan (wheel pose)
    Setu bandhasan (bridge pose)
    Markatasan-1 (monkey yoga pose)
    Markatasan-2
    Markatasan-3


    Do’s & Don’ts for yogasanas:

    Do’s :
      1. Best time to practice asanas is early morning after a sound sleep but if not possible then any time in a day with a gap of minimum 4 hours after meals.
      2. Nature’s call should be attended before you start i.e. One should practice asanas with clean bladder and bowels.
      3. Best place is in outdoor but if that is not possible then practice in a room where sufficient amount of air and light is present.
      4. The floor or surface should be levelled.
      5. Spread a mat or bedsheet on surface and practice.
      6. Concentrate on the flow of postures, breathing while doing asanas.
      7. Try to keep the same timing everyday preferably.
      8. Movements should be slow and gentle. Take breaks in case of exhaustion.
      9. In case you feel thirsty, you can have small sips of water.
      10. During the practice if you feel the urge to attend nature’s call, do it immediately.
      11. If you sweat during the practice, ideally let the sweat dry naturally, or else just tap with a soft towel.
      12. After all the postures are done, you should rest on back from 2/3 minutes.

    Don’t’s :
      1. Women should not practice asanas in their menses
      2. One should never do asanas with full stomach or within 4 hours after meals.
      3. One should not exhaust or get tired by asanas.
      4. One should not hold urine, sneezes, cough or even potty while doing asanas.
      5. Never do asanas directly on floor or ground.
      6. Avoid hot places or dark & non-airy places.
      7. Avoid hasty and sudden movements.
      8. Do not force body to get into some posture.
      9. Do not shower for 15 minutes after asanas.

    Bottom line instruction to be followed is always learn Asanas thoroughly from an expert and then practice as per the prescribed advice.

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