For hundreds of years, yoga has been described because the union of physique, thoughts, and soul. From this definition, we are able to perceive a lot about yoga asanas by focusing first on the “physique” the first instrument in any asana observe.

On the bodily stage, an asana entails particular actions and postures that stretch and strengthen the physique, enhance flexibility, assist therapeutic, and improve general well-being.

But the that means of yoga asanas goes far past the bodily.

The physique is only a instrument utilized in asanas, and the instruments are at all times used to realize one thing massive we are able to’t do by regular means. 

By way of regular, conscious observe, asanas assist nonetheless the physique so the thoughts may also discover stability and calm.

Bounce to Part

1. What’s Yoga Asana?
2. Yoga Poses Classification [infographic]
3. Historical past of Yoga Poses
4. Origin of Yoga Poses
5. How Many Yoga Asanas Are There?
6. Why 84 Asanas?
7. Advantages of Yoga Poses

What’s yoga asana?

The Sanskrit phrase asana comes from the basis time period asi, that means “to be” or “to take a seat.” In its easiest sense, an asana is a seat, pose, or posture whether or not sitting, standing, twisting, or bending. Nevertheless, not each posture is taken into account a yoga asana.

A yoga asana is a selected bodily posture practised with full consciousness. It requires partaking sure components of the physique whereas directing the thoughts’s focus totally into the pose.

In yoga, consciousness is the essence of the observe with out it, the motion is simply train.

Yoga asana & raja yoga

In Patanjali’s Raja Yoga, asana is the third stage of the Eight Limbs of Yoga; a progressive path that results in samadhi (the state of pure bliss). The sequence is:

1. Yama (Social Ethics)
2. Niyama (Observances)
3. Asana (Bodily Posture)
4. Pranayama (Respiration methods)
5. Pratyahara (Turning Inward)
6. Dharana (Focus)
7. Dhyan (Meditation)
8. Samadhi (Pure Bliss)

In accordance with Patanjali, an asana is primarily a secure, snug seat (equivalent to Padmasana or Sukhasana) that helps extended meditation. It’s the stability level between effort and ease regular but relaxed.

In Hatha Yoga, nonetheless, the strategy differs barely. Earlier than practising asanas, one is inspired to first carry out Shatkarma (six physique purification methods) to organize the physique and thoughts.

Yoga asana vs primary physique place

Have you ever ever seen your posture whenever you’re merely standing, sitting, or mendacity in mattress? More often than not, most likely not.

In distinction, when you find yourself in a yoga pose, there’s a aware consciousness of being in that posture.

Take the instance of mendacity down whereas sleeping versus mendacity in Shavasana. Bodily, the physique could look related in each conditions. However after an intense yoga session, whenever you relaxation in Shavasana, your respiratory sample, psychological state, and general expertise are fully totally different from these throughout sleep.

The reason being easy: in a yoga asana, the physique and thoughts are engaged with full consciousness. You consciously sense your whole physique even its subtlest actions. When the thoughts is wholly conscious of the physique, it leaves no area for wandering ideas. That is the interior mechanism at work in each yoga asana.

How asana efforts are not efforts

To start with, each yoga asana requires aware effort each to enter the pose and to stay absolutely current in it. This preliminary effort is essential as a result of it attracts the thoughts’s consideration to a single level: the posture itself, fairly than permitting it to wander.

For instance, examine merely sitting on a chair with practising Utkatasana (Chair Pose).

When performing chair pose, you:

• Bend the knees
• Carry the thighs parallel to the bottom
• Maintain the place for a time frame

The aim of this effort is to not obtain an ideal picture of the pose saved in your thoughts, however to interact the physique in such a method that it naturally calls the thoughts to focus. As your knees and thighs really feel the work being accomplished, your consideration instinctively settles on that sensation.

This centered consciousness turns into the bridge between physique and thoughts. As soon as the thoughts is absolutely absorbed within the posture feeling and observing with out distraction the bodily effort not seems like effort. The asana transforms into a gradual, easeful state, as described within the yogic precept: Sthira Sukham Asanam a posture that’s each secure and comfy.

How yoga asanas assist join the physique and thoughts

The interior journey via yoga asanas begins with the physique, strikes to the breath, after which reaches the thoughts. On this method, the observe connects the totally different vitality layers of our being.

The physique is probably the most seen expression of the pure consciousness that resides inside the chitta (thoughts in yogic philosophy). To expertise this consciousness, yoga asanas act as a bodily channel, permitting vitality to circulate via the nadis the delicate vitality pathways within the physique.

When asanas are practised in concord with pranayama (breath management), we consciously direct prana the life power into the particular type of the pose. At this stage, we start to realize management over each physique and breath, guiding the circulate of vitality with intention and consciousness.

Classification of yoga poses

Yoga poses (asanas) could be grouped into totally different classes primarily based on their bodily motion, posture kind, and energetic results. These classifications assist practitioners select sequences that stability power, flexibility, and interior calm.

1. Standing Poses

Standing yoga poses are postures the place the ft are firmly rooted to the bottom and the backbone is held upright. In these asanas, the power of the decrease physique helps motion and alignment within the higher physique. Most yoga classes start with the foundational standing posture Tadasana (Mountain Pose).

A robust and secure base is important for practising ahead bends, backbends, and twists successfully. Standing poses assist develop this base by strengthening the ft, ankles, and legs whereas bettering posture and stability. For this reason they’re usually referred to as the basis of yoga observe.

Widespread Standing Poses

One-Legged Standing Poses

These are additionally a part of balancing postures, requiring focus and coordination:

2. Sitting Poses

Sitting yoga poses are postures the place the load of the higher physique is supported by the buttocks fairly than the ft. These poses usually kind the place to begin of a yoga class, as they encourage stillness and permit us to watch the physique’s sensations with quiet consideration.

Seated asanas are particularly fitted to meditation as a result of they assist keep an erect backbone, maintaining the physique alert and energetic throughout extended intervals of sitting. This upright but relaxed posture helps regular respiratory and centered consciousness.

Widespread Sitting Poses

Widespread Seated Meditation Poses

3. Inclined Poses

Inclined yoga poses are carried out whereas mendacity on the abdomen, with the physique supported via the chest, stomach, and pelvis. These are typically referred to as reverse corpse poses as a result of they’re practised within the reverse place to Savasana.

Inclined poses are extremely efficient for firming the stomach organs, strengthening the again, and bettering posture. They’ll additionally assist flatten the abdomen and improve digestion. For newcomers, props equivalent to a folded blanket could be positioned beneath the chest or brow for assist and luxury.

Widespread Inclined Poses

4. Supine Poses

Supine yoga poses are the alternative of susceptible poses right here, the again rests on the bottom whereas the entrance of the physique faces upward. These postures usually require good spinal flexibility, so it’s useful to organize with mild stretching earlier than trying them, particularly at a newbie stage.

Supine poses are glorious for releasing pressure from the backbone, calming the nervous system, and deeply stress-free the physique. For this reason most intense yoga classes conclude with a supine posture equivalent to Savasana (Corpse Pose), permitting the advantages of the observe to settle in.

Widespread Supine Poses  

5. Balancing Poses

Balancing yoga poses are postures through which the physique’s weight is held in a selected place usually on the forearms, arms, or a single leg. These asanas demand a powerful basis constructed via preparatory poses, in addition to constant observe over time.

To take care of stability in balancing postures, each bodily flexibility and psychological focus are important. A gentle gaze (drishti) and managed respiratory assist align the physique and calm the thoughts, permitting the pose to be held with ease.

Balancing poses could be present in varied classes, together with standing, seated, and inverted postures.

Widespread Balancing Poses

6. Twisting Poses

Twisting postures are these, through which the backbone has revolved round their central axis. It enhances the backbone’s pure vary of movement and firming up the stomach organs.

Additionally, twisting postures are practised along with intense ahead or backward bend to neutralize any blockages (if got here in ahead or backward bend) within the backbone.

Most Widespread Twisting Poses  –  Bharadvajasana, Noose Pose (Pasasana), Utthita Parsvakonasana (Revolved Facet Angle Pose), Trikonasana (Triangle Pose), and so forth.

7. Ahead Bend Poses

Twisting yoga poses contain rotating the backbone round its central axis. These actions improve the backbone’s pure vary of movement, stimulate the spinal nerves, and tone the stomach organs.

Twists are sometimes practised after deep ahead or backward bends to assist neutralise the backbone and launch any pressure or blockages which will have constructed up throughout these actions. In addition they encourage higher digestion and enhance general spinal well being.

Widespread Ahead Bend Poses  

8. Backbend Poses

Backbend yoga poses are the alternative of ahead bends. In these postures, the backbone arches backward, creating a gap within the entrance physique whereas strengthening the again. The arms and/or ft stay grounded, offering stability and assist.

These poses assist launch pressure within the shoulders, chest, and higher again. In addition they enhance flexibility within the hip flexors and energise all the physique. Common observe can improve posture, enhance lung capability, and open the center area each bodily and energetically.

Widespread Backbend Poses 

9. Inversion Poses

In inversion poses, the pinnacle is positioned under the center, which reverses the blood circulate in direction of the pinnacle. A few of these poses want power, stability, and common observe to grasp.

Turning the physique the other way up goes towards its ordinary place, so the advantages are distinctive and highly effective. Headstand, a basic inversion, is usually referred to as the “king of all asanas” for its wide selection of advantages.

Widespread Inversion yoga poses

Historical past of yoga poses(asana)

Yoga asanas have developed and been refined over 1000’s of years. Whereas trendy yogis could effortlessly circulate via complicated Vinyasa sequences, understanding the roots of those poses is effective for any honest practitioner.

The historical past of yoga asanas could be divided into 4 predominant eras:

1. Pre-Vedic Age of Asana
2. Asana within the Vedic Texts
3. Asana in The Yogic Texts
4. Trendy Historical past of Asana

1. Pre-Vedic Age of Asana

The earliest proof of yoga postures dates again to round 2500–2400 BCE throughout the Indus Valley Civilisation.

Some of the notable findings is the Pashupati Nath seal, which exhibits Lord Shiva (considered the God of Yoga) seated in a cross-legged meditation pose, just like Padmasana.

This seal means that the observe of asanas was already an essential a part of non secular life lengthy earlier than the Vedic interval. It displays yoga’s deep roots in historic Indian tradition, the place postures have been used for meditation and self-discipline.

2. Asana within the Vedic Texts

Within the yogic context, the phrase asana first appeared within the fourth Veda, the Atharva Veda (round 1500 BCE). The time period comes from the basis phrase aas, that means “existence”. On this sense, asanas weren’t simply bodily poses however a approach to develop a secure “state of existence” within the seeker.

Within the Bhagavad Gita, a part of the Mahabharata, asana is described as “sitting straight” in a cushty seat. The Mahabharata additionally mentions two particular asanas Mandukasana (Frog Pose) and Virasana (Hero Pose).

Later, texts just like the Visnudharmottara Purana and Brahma Purana (round 300 CE) listed a number of meditative postures, together with Swastikasana, Padmasana, and Ardha Padmasana.

3. Asana in Yogic Texts

Over centuries, nice Yoga Gurus in India drew knowledge from the Vedas and Upanishads, compiling it into devoted yogic scriptures.

Amongst these, one of the influential and revered is Patanjali’s Yoga Sutras, composed across the 2nd century BCE.

Asana in patanjali’s yoga sutra

The Yoga Sutras of Patanjali is taken into account probably the most full and systematic treatise on yoga ever written. But, whereas trendy yoga usually focuses closely on bodily postures, Patanjali devoted solely three verses out of 196 to the topic of asana. This implies postures kind nearly 1% of all the work reminding us that yoga is excess of the poses we observe on the mat.

Patanjali, usually referred to as the “Father of Classical Yoga,” defines asana in Chapter 2, Verse 46:

Sthira Sukham Asanam

• Sthira – Regular, secure, grounded
• Sukham – Comfy, comfy, peaceable
• Asanam – Posture

Interpretation:
After we first enter a pose, it usually feels difficult the physique resists, and stability takes effort. That is the sthira facet. With observe, the identical posture begins to really feel extra pure and easy — the sukham high quality emerges. The proper asana is a union of steadiness and luxury.

Within the very subsequent verse, Patanjali explains how this stability is achieved (Chapter 2, Verse 47):

• Prayatna – Effort
• Saithilya – Rest 
• Ananta – Infinite
• Samapatti – Merging into
• Bhyam – Each

Interpretation
At first, getting into a posture requires aware effort (Prayatna). Regularly, we launch pointless pressure (Śaithilya), permitting the physique to settle into its pure state. On this relaxed stability, the thoughts expands and merges with the infinite (Ananta), and we expertise the deeper pleasure and meditative high quality of the asana.

Asana in Hatha Yoga Pradipika

“Asana is the primary accent of hatha yoga which is practised to realize steadiness in pose and lightness within the physique” – HYP 1.19

The Hatha Yoga Pradipika (HYP), written within the fifteenth century, is the oldest identified textual content on Hatha Yoga. Whereas the phrase Hatha is usually interpreted as “one thing accomplished with power,” the actual emphasis in Hatha Yoga isn’t just on flexibility, however on practising with consciousness and self-discipline.

On this custom, asana is taken into account the inspiration of Hatha Yoga. Postures are practised not merely for bodily power or suppleness, however to organize the physique and thoughts for deeper levels of yoga. The textual content highlights that steadiness and lightness within the physique are key targets of asana observe.

4. Trendy Historical past of Asana

Most yoga asanas we practise right now are pretty current in historical past. The fashionable type of asana began gaining reputation within the early twentieth century, led by T. Krishnamacharya, generally known as the daddy of contemporary postural yoga.

His teachings have been impressed by Patanjali’s Yoga Sutras and the therapeutic advantages of yoga. He developed sequences of physique actions coordinated with breath, now generally known as vinyasa circulate.

Many trendy asanas hint their roots to Mysore, the place Krishnamacharya skilled college students who went on to unfold yoga worldwide.

Origin of yoga poses

Some yoga postures emerged when India’s conventional train system (vyayama) blended with Western gymnastics. These trendy yoga asanas are lower than 200 years outdated. In distinction, conventional asanas have roots stretching again over 2,000 years lengthy earlier than Patanjali.

Examples from nature

Many asanas have been impressed by observing animals, crops, and pure phenomena:

• Cobra Pose (Bhujangasana): Impressed by the way in which a cobra lifts its head to launch pressure and show alertness.
• Tree Pose (Vrikshasana): Modeled after the soundness of a tree, encouraging agency grounding via the ft.
• Solar Salutation (Surya Namaskar): A 12-pose sequence carried out in reverence to the solar, believed to have historic origins.

B.Okay.S. Iyengar defined that in practising asana, yogis rework their our bodies into the shapes of animals, objects, or pure varieties absorbing their qualities and states of thoughts.

Yogi whereas practising asana transforms their physique into a selected type of totally different species or objects. This transformation makes them realise the mind-set in these particular varieties. Therefore, In asana, we attempt to hone some consciousness from every kind of species or objects.

Why historic yogis found asanas ?

Early yogis discovered it troublesome to take a seat nonetheless for meditation as a result of poor posture induced discomfort, pulling the thoughts away from focus. Asanas have been developed to stabilize and put together the physique, creating a gradual seat for lengthy intervals of contemplation.

What number of yoga asanas are there?

In yoga, it’s believed there are 84 classical asanas taught by Lord Shiva, in line with a number of historic texts. Whereas some scriptures checklist greater than 84, these are usually thought of variations of the unique classical poses.

Why 84 asanas?

The quantity 84 is deeply symbolic in yoga and Hindu philosophy.
In Hinduism, it’s stated there are 8.4 million (84 lakh) species of life on Earth. A soul should cross via these species within the cycle of start and demise earlier than attaining a human start (manushya yoni). Equally, a child within the mom’s womb is believed to cross via 8.4 million delicate varieties earlier than being born after 9 months.

Making use of this to yoga, it’s stated the muscular tissues, joints, and physique components can transfer in numerous methods. Lord Shiva gave 8.4 million attainable actions, however to make them sensible for human life, one pose was chosen for each 100,000 species.

That’s how we get the 84 classical asanas:

8,400,000÷100,000=84

The variety of asanas in line with the assorted well-known yogic textual content is the next:

1. In accordance with Yoga Sutra

Variety of Asana – Not Outlined

Writer – Patanjali

Present in – 2^nd Century BCE 

Patanjali, the daddy of yoga, didn’t point out the identify of any asana in his well-known guide ‘Yoga Sutra’. Certainly, yoga sutra includes three asana verses in chapter 2, which elaborates the mandatory ingredient of an accurate seated posture.

Afterward, commentary on Yoga Sutra by Bhasya prompt 12 seated yoga posture for meditation observe.

1. Padmasana – Lotus Pose
2. Virasana– Hero Pose
3. Bhadrasana / Baddha Konasana – Gracious Pose
4. Svastikasana– Auspicious or Cross Pose
5. Dandasana– Employees or Base Pose
6. Sopasrayasana – Supported Pose
7. Paryankasana – Sofa Pose or Mattress Pose
8. Krauncha-nishadasana – Seated Heron Pose
9. Hastanishadasana – Seated Elephant Pose
10. Ushtranishadasana – Seated Camel Pose
11. Samasansthanasana – Evenly Balanced Pose
12. Sthirasukhasana – Any immobile posture that’s following one’s pleasure ?

2. In accordance with Goraksha Samhitha/Goraksha Paddhathi

Variety of Asana – 2

Writer – Gorakshanatha

Present in – 11^th Century 

An early Hatha yogic textual content, Goraksha Samhita, said 84 varieties of asanas. These 84 asanas are thought of to be extracted from the unique 8.4 million (84 Lakh) asanas. Out of 84 said asanas, Goraksha Samhita describes solely two meditative sitting postures intimately.

1. Siddhasana – Completed Pose
2. Padmasana – Lotus Pose

3. In accordance with Shiva Samhitha

Variety of Asana – 4 

Writer – Unknown

Present in – 15^th Century

Shiva Samhitha said 84 asanas together with Prana, mudras, and siddhis (powers). Additional description of the next 4 sitting asanas is there in Shiva Samhitha.

1. Siddhasana – Completed Pose
2. Padmasana – Lotus Pose
3. Ugrasana – Stern Pose
4. Svastikasana – Cross Pose

4. In accordance with HYP

Variety of Asana  – 15

Writer – Swami Svatmarama Suri 

Present in – 15^th Century

One amongst three most influential texts on hatha yoga (Different 2 being Gheranda Samhita and Shiva Samhita), HYP has described 15 asanas out of 84 intimately.

1. Swastika asana – Auspicious Pose
2. Gomuka asana – Cow Face Pose
3. Virasana – Hero Pose
4. Kurma asana – Tortoise Pose
5. Kukkuta asana* – Rooster Pose
6. Utttana Kurma asana – Upside-Down Tortoise Pose
7. Dhanurasana* – Bow Pose
8. Matsyasana – Fish Pose
9. Paschimottanasana – Seated Ahead Bend
10. Mayurasana* – Peacock Pose
11. Savasana* – Corpse Pose
12. Siddha asana – Completed Pose
13. Padma asana – Lotus Pose
14. Simha asana – Lion Pose
15. Bhadra asana – Gracious Pose

Additional, out of 15 above asanas described in HYP, 11 asanas are solely sitting postures for observe meditation (asanas with out the asterisk).

5. In accordance with Gheranda Samhita

Variety of Asana – 32 

Writer – Gheranda

Present in – 17^th Century 

Out of 84 preeminent asanas, Gheranda described 32 asanas that are stated to ‘helpful on the planet of mortals’. Some out of those 32 asanas have already described in HYP.

6. In accordance with Hatha Ratnavali

Variety of Asana – 84 

Writer – Srinivasa 

Present in – 17^th Century 

Yogi Srinivasa has made first try to checklist all of the 84 asanas in Hatha Ratnavali. Though the identify of all 84 asanas is offered in his textual content, solely 52 out of 84 described by the textual content itself.

7. In accordance with Joga Pradipika

Variety of Asana – 84

Writer – Ramanandi Jayatarama

In – 1737

In Joga Pradipika, 84 asanas illustrated in portray kind fairly than any verbal description. With Joga Pradipika, it got here to know the primary time that a lot of the asanas amongst 84 asanas are sitting postures and practised to deliver therapeutic advantages.

8. In accordance with Gentle on Yoga

Variety of Asana – 200

Writer – B.Okay.S Iyengar (Guru Ji) 

In – 1966  

Founding father of Iyengar yoga fashion, Guru Ji has demonstrated 200 asanas along with his 600 monochromes images in his guide “Gentle on Yoga“. These asanas have categorised right into a grading system of 1 to 60 primarily based on problem. ‘Gentle on Yoga’ also called ‘bible’ of yoga, as asanas have been by no means demonstrated on this descriptive method earlier than.

9. In accordance with Grasp Yoga Chart

Variety of Asana – 908

Writer – Dharma Mittra 

Based in – 1984

Grasp yoga chart includes 908 yoga asana devoted by Sri Dharma Mittra to his Guru Yogi Gupta. This chart is normally hung round totally different yoga studios world wide to assist the academics and college students in asana observe.

Advantages of yoga asana

Asanas are a core a part of yoga that assist enhance each bodily and psychological well being, enhancing general high quality of life. Whether or not it’s bodily points like again ache, muscle stiffness, and joint discomfort, or psychological challenges equivalent to nervousness and melancholy, common asana observe can assist restoration and well-being.

Listed here are some evidence-based advantages of practising yoga asanas:

1. Promotes muscular tissues and joints flexibility

Standing yoga poses like Mountain Pose and Half Moon Pose are identified to enhance joint motion and muscle flexibility. Higher flexibility helps stop aches and stiffness within the joints.

Common asana observe additionally protects towards circumstances equivalent to arthritis, osteoporosis, and again ache. It is because yoga entails transferring the joints and muscular tissues via their full vary of movement, maintaining them wholesome and robust.

2. Improves respiratory system

Yoga asanas mixed with deep, conscious respiratory are glorious for strengthening the lungs. While you practise sitting asanas with managed respiratory, the lungs develop into extra elastic and performance higher.

Sitting and supine yoga poses with yogic respiratory are particularly useful for individuals with bronchial asthma or persistent obstructive pulmonary illness (COPD). These practices assist enhance each the capability and adaptability of the lungs, making respiratory simpler and extra environment friendly.

2. Reliefs from stress and nervousness

Yoga asanas assist loosen up the physique by holding it in particular positions. After we loosen up, deep and centered respiratory fills our lungs with contemporary oxygen. As we stretch or bend in a pose, this oxygen circulates rapidly via the physique, nourishing the interior organs. This course of additionally helps calm the adrenal glands, decreasing stress.

A pilot research discovered that practising asanas can enhance mind GABA ranges. Larger GABA ranges are linked to diminished signs of melancholy and nervousness.

A number of the finest asanas for stress and nervousness aid embrace Savasana (Corpse Pose) and Balasana (Little one’s Pose).

3. Improves Bodily stability

Asanas are all concerning the physique’s place and alignment. Some are practised standing, others sitting, and a few mendacity down.

When holding an asana, practitioners usually focus their gaze on a single level whereas sustaining the identical posture for an prolonged time. This regular focus, mixed with the bodily effort of holding the pose, helps enhance the physique’s stability and stability.

4. Brings equanimity of thoughts & physique

The human thoughts is usually stressed, swinging like a pendulum between the previous, current, and future, and between sorrow and happiness. This instability can provide rise to concern, nervousness, and anger.

Whereas practising asanas, the thoughts focuses on the current posture fairly than wandering to the previous or future. This regular focus aligns the thoughts with the physique, creating a way of stability and calm in each

Yoga Asanas FAQs