What is yoga asana or yoga posture?

Actually yoga is come from ancient Hindu culture. The ancient great saint Patanjali was the introducer of yoga. The yoga asana or yoga postures are exercises that bring fitness, which differentiates them from many other types of exercises. This is encouraging the psychological concentration and peacefulness through mental exercise with a special type of controlling technique of breathing and relaxing. Sun salutation or Surya Namaskar, dhyanasana, Padmasana, Bhadrasana, Sukhasana etc. such like example of yoga poses or yoga posture. Some minimum kinds of environment are requirement for practicing yoga asana. This is describing below.

Also Read: History of Yoga

General cautions for yoga

  • Before you are going to start any yoga asana or yoga posture, you should check-up health with your doctor or consult your trainer.
  • If you are suffering from low eye sight, high blood pressure then please avoid inverted asana or posture and rapid abdominal breathing or contact your trainer.
  • The women are advised they should avoid yoga asanas after menstrual period for seven days and after seven month of pregnancy time due to miscarriage threatened.
  • They can also practice Kumbhak-hin yoga or contact your trainer.
  • Some postures are recommended during pregnancy time but it is fully restricted that which asana related to abdominal pressure. The oxygen and blood circulation problem may happen to mother and fetus.
  • While you suffer from liver expanded problem then you are restricted to practice these asana; Dhanurasana, Bhujangasana, Salabhasana.
  • The yoga asana or yoga postures are fully restricted from them who are affected of sinus disease.
  • Sheershasana, Sarbangasana, Halasana, Matsyasana are strictly prohibited for bellow age of 12 years boys and girls.
  • Their physical structures are not permitted for practicing these asana.
  • The yoga asana which creates pressure to the abdomen like Paschimottanasana, Salabhasana,Dhanurasana etc. are prohibited for appendicitis, hernia patients.
  • They should treatment by the doctor before going to practice.
  • Heart disease patients are avoiding Salabhasana, Mayurasana like yoga asanas.

When you will practice yoga asana

There is no fixed time for practicing the yoga. Whenever you need to practice asana you can do it. But you do not practice any asana after taking full meal at lunch and dinner; it is very harmful to health. Only Vajrasana asana can do after meal. It is also harmful to practice in empty stomach. This time need some calorie to overcome of energy and rest also. The before sun rising and after sun set is the ideal time for practicing yoga and it’s required some fresh and cool air. So the room should be well ventilated and sufficient natural light provisioning situation or place should be open from all side. The morning time you can practice asana in empty stomach. The yoga asana should practice on the soft cloth and also on the even floor.

While you are practicing asana, you should take care about breathing. The breathing process is described with each asana. So many people think that stop the breathing during yoga asana will get more pressure on the body and get result quickly. This is absolutely wrong thought, so don’t try it. Keep your breath normal during asana practice.

The asana which you are doing for particular disease, your mind concentration should be on that asana for getting best result. Don’t practice much set of asana forcefully for getting quick result, it can be harmful for your health. When you are feeling easy to do that then time duration and repetition can be increased.
Every men and women can do practice yoga asana, but the age limit between 9 to 95 yrs. There are different yoga asana for different persons. From 6 to 12 years old boys and girls do the yoga asana practice for the half time respect to the adult scheduled time. Viz. where 20 second there mentioned they should do for 10 second and where repetition told four times they should do two times. The Sabasana should do sometimes in every intervals of asana. Some free hand exercise may practice before going to yoga asana.

Benefits of yoga

What is the Yoga health Benefits? The answer is, the yoga has the big application for the human body to make the fit body organs. Yoga benefits means, there are several asanas which synchronize the movement of the arms and the upper body with breathing. These develop both the lungs and chest. You feel breathing better. Keeping disease like tuberculosis, asthma, chronic bronchitis and common coughs and colds at bay. While simultaneously providing the blood with more oxygen, indirectly you greatly benefit the heart. Your figure will be more streamlined by yoga benefits power. Your breathing will normalize and you will build not only your chest but your shoulders, posture and arm muscle as well.
1.  Mind always required introspective during yoga poses practice.
2.  Whole body is exercised by this process.
3.  After practicing the mind will be energetic and get controlled.
4.  It make the body resistance power.
5.  It increase the gracefulness and beauty of the body.
6.  It increase the flexibility of backbone.
7.  It can be practice in any age.
8.  Yoga posture improves the muscle activity of lungs, heart etc organs.
9.  It has no side effect and stay fit long time.
10. Yoga helps the mind and physical growth.
11.  It reduce the energy loss and gain the more energy.
12.  It no needs any type of machine, just need a mat only.
13. Yoga asana is generally divided into three steps, they are-
a)  Dhyanasana(Meditation asana)– it is suited for meditation and worship. i.e. Padmasana, Vajrasana, Gomukhasana etc.
b)  Swasthasana(Health asana)– which asana helpful for health, i.e. Ushtrasana, Chacrasana, Bhujangasana, triangleasana etc.
Bishramasana(Rest asana)– by which asana body and mind get some rest, i.e. Shabasana.

The yoga asana is not like a game or other exercises. This ‘yoga’ is the oldest word in the Indian culture. The great saint Patanjali was described the Ashtanga Yoga (eight parts of the body i.e. two hands, two eyes, breast, forehead, throat and middle of the neck), which has three asana. He said the yoga asana is the combination of stability of body and happiness of mind. In other way said, in a special gesture with close attention for sometimes steadily delightful condition is yoga asana

You can also read this: https://yogainternational.com/article/view/yoga-asanas


Surya Namaskar or Sun Salutation

Surya namaskar or sun salutation inaugurated by the Indian ancient hermit. This is the one type of exercise by which body parts are moved in a serial process. Surya namaskar comprises total 12 numbers of asana, which is indicates to the 12 sings of the zodiac (some experts are say).

Surya Namaskar Process:

1st asana: Stand straight with feet together or a few inch gap between the feet and folded the hand.

Now concentrate on the breathing controlling system. Concentration brings by this yoga asana.

2nd asana: Next step inhale and the hands are stretched over the head then bend backward straightly. In this process not only stretches the spine but it also abdominal area. The digestion system can be improve by this asana. This asana known as Parbatakarasana.

3rd asana: Then next exhale and bend your body forward till the palms or hands touch the floor by the side of feet. Legs should be straight and at the same time try to touch your forehead to the knee. This asana known as Hastapadukasana.

4th asana: Inhale and look up, taking the body weight on the both hands and take your right leg back. Avoid touching the floor with the right knee. Now contract the abdomen as much as possible with inhale then arch your back.. The throat problem is cured by this asana. This asana known as Ek Padasana.

5th Asana: Exhaling and stretch the both legs to the behind. Fold the hands both side of the body and body weight keep on the both hands and toes. Now hole body keep parallel with the ground as per picture. Always try to lift the knee from the ground.

6th Asana: Stay in same position of 5th asana, now rise the body and head from the waist with inhaling. The chest should be stretch forward. The hole body weight should be maintain on both hands and toes shown in picture.

7th Asana: Exhale and point your toes forward, pushing against the mat with your hands to help you raise your hips. Keep your arms as straight as you can and hang your head down. Aim your heels towards the mat but do not strain your hamstring muscles.

8th Asana: Look forward and left leg placed between the hands and right leg stretch back as per picture 8 with inhaling. Now the upper body part stretch as much as possible.
Rest asana do as same previous procedure to complete the Surya Namaskar.

in details with posture Images and benefits

Benefits of Surya Namaskar:

If every day doing the Surya Namaskar asana, its makes you fit in very sort time.

You feel very light and back bone adjacent muscle gets energies.

Heart, lungs etc. organs working very efficiently. This asana must do before you going to practice other asana, by this process you will get better result.

It brings energy to doing other exercise or asana and removes body inertness. If you are about to suffer from some sort tonsillitis or throat problems, this is a good cure. These asana is useful for all stomach ailments, including digestion and constipation.
Generally, do this yoga poses five to ten times for five times in a week, you will soon see the difference both to your body shape and your confidence level.

1. Padmasana asana or lotus posture

Padmasana asana Process:

Sit on a mat or asana. Bend the right leg from the knee, fold it then lift the right foot and place the heel in the opposite groin.

Stretch the foot, with the sole pointing upwards and place it on the left thigh. Now similarly fold the left leg on the right groin and thigh also.

The heels so adjusted lie by the sides of the pubic bones, pressing on the external abdominal rings.

Now hold the trunk erect, take care to keep the knees touching the ground and place the hands on the lap as in the picture shown. Practice this padmasana asana for 40 to 50 seconds with normal breathing process. Repeat this yoga poses 4 times with changing the positions of legs.

Padmasana benefits:

If this Lotus posture practicing every day, mental concentration, endurance, memory power will increase, nervous tension and body stress will be removed. This padmasana directly supply the large amount of blood to the pelvic region, tones up and absorbs the internal secretions of the gonad glands and thus controls sexual emotions and maintain the physical balance. This is helpful to gaining of long life. Knee, foot and ankle joint’s muscles will get more stronger and cured the rheumatic disease. In which works need more concentration, just practice this padmasana asana before that, it will brings good result.

2. Sasangasana asana or rabbit pose

Sasangasana process:

Kneel on the mat like Vajrasana asana, hold the heels with the hands,. Now breath out slowly, bend the body in front. Place the head between the knee and try to touch the forehead on mat, hold the heels tightly, rise the hips up. Try to forward the body as much as possible, see image below. Stay in this position for the 30/40 seconds and breath normally. You can place The soft cloth under the head if pain feeling. Then inhale slowly and go back to starting position. This pose do 3/4 times.

Sasangasana or rabbit pose benefits:

Sasangasana asana help to increase the height. The spine is longitudinally stretched more than normal position. Who are short height they may do it and get significant result. This makes 32 joints of the vertebral column stretch and the nerve cord inside it healthy. Thyroid glands, pituitary glands etc. are getting more active. It is very helpful to flexible the spine and expand the shoulder portion. The function of liver, stomach, pancreas etc. will be improved by sasangasana asana. Who are not able to do the Sheershasana asana, they can do practice this yoga asana.

3. Ustrasana Asana or Camel Pose

Ustrasana process:

Sit on the mat in kneel down pose or Vajrasana asana style. Then bend the body to back side and first turn the right hand and try to touch the heel.

Touch the left hand also with same process. Now put the chest and belly forward as shown in the picture. As much as possible stretch the thigh and waist to forward and head through to the back side.

In this process make the body like a bow. See that picture, the entire portion from the knee to the throat is adequately strained.

The Camel Pose yoga asana practice 4/5 times for 30/40 seconds with normal breathing.
Practice Sabasana for 15 seconds at the end of each practice.

Ustrasana or Camel pose benefits:

The practice of this Ustrasana Asana makes the spine flexible and the nerves, muscles, tissues attached with spine will be more stronger. If the spine remains flexible, the body could not fall in to infirmity or decrepitude even at the old age. Ribs development will be increased with daily practicing of this yoga pose. As a result the activity of lungs will be improve. Those who are pigeon breasted , may be practicing this asana get the normal shapes of their chests. This yoga pose is good exercise for knee, thigh, shoulder, back and waist line.

4. Vajrasana Asana

Vajrasana process:

Fold the knees and try to touch knee to toe portion on the ground.

Make a gape of the heels and sit on the heels with the upper part of the feet. Then spine, shoulder and chest should be fully stretched and place your hands on the knees and see that the rectum is placed on the heels.

Practice it 4 times for the period of 20 to 30 second with normal breathing. Sabasanaasana should do every time after the Vajrasana asana.

Vajrasana benefits:

If daily practice, this yoga asana prevents sciatica, rheumatism of the legs and cures them as well. Who are bellow age of 40, they can practice this asana and it cures of knee and ankle joint pain in very effectively. Aged persons are advised to avoid this asana if they are suffering from knee pain. It also helps digestion and is thus very helpful to those suffering from digestive troubles. Persons suffering from indigestion will be much benefited if they practice this asana after meal.
This yoga pose also cure the flat foot problem. Who are suffering from flat foot they can practice it every day from childhood, they must overcome from this problem.

5. Supta-Vajrasana Asana

Sit on Vajrasana asana pose. Then lay down backward with the help of hands.

Hold the elbow by each other hands and placed it behind the head as per picture.

Look upward. Now chest and abdomen raise upward as you can possible.

Always keep touch the toe to knee portion with the ground and both knees are touched each other.

Such this yoga asana practice three to four times for fifteen to twenty seconds with normal breathing.

6. Ardha matsyendrasana Asana

Ardha matsyendrasana Asana Process

Sit on the ground with legs stretched.

Bend the left leg at the knee and place the left heel at the perineum the region between the rectal aperture and the genital.

Then bend the right leg and place it erect on the ground by the side of your left leg.

Now clasp hard the erected right knee under the left armpit with left hand and place your right arm towards the left side of the waist.

Twist your upper body from waist to the right as much as possible. The knee always touch with the ground.

Stay in this position for 40/50 seconds with normal breathing. As same process do reverse direction with bending the right leg.

Ardha matsyendrasana benefits:

This is said that the greatest asana for backbone. This is very good exercise for backbone by the twisting of both side of spine. If you don’t looking to another yoga asana for spine exercise, then you do only this asana, so it will keep away any disease of spine. This asana is the age killer yoga posture because this can hold the anti ageing secrets. Troubles of spleen and the liver are cured and digestion is improved. Sciatica, rheumatism in the waist and constipation are cured. Who are suffering from short height, they can also try it for increasing height. This yoga pose stimulates the Kundalini and stabilized the Chandranadi.

7. Gomukhasana or Cow face pose

Gomukhasana process:

Sit in erect position, bend the right leg at the knee and placed this leg under the left thigh with touch the left hip with the right heel.

As same procedure, bend the left leg at the knee and placed it under the right thigh to touch the right hip with the left heel.

Now sit straight, raise the left hand over the head, bend it at the elbow then take the forearm on the back.

The right hand take back side with bending at the elbow and try to hold the left hand’s finger, which placed previously.

Stay this position for 30 seconds with normal breathing. Now do the reverse with the change of positions of legs and hands.

Practice this yoga asana for six times. Gradually you can increase the duration till the limit of fifteen minutes is reached.

Gomukhasana benefits:

In this yoga pose the spine should maintain straight, due to this reason the spine made strong and hump-backed is effectively cured if daily practice. Rheumatism of legs, sciatica, piles, inflammation of the of the kidneys and bladders are cures with this asana. This is best exercise for gonad glands problems, thus it is helpful to cure sexual disorders. It is helpful for mind concentration and who cam not sleep well, they are advised just do this asana before going to sleep and see its results.

8. Pavanamuktasana Asana or Wind releasing pose

Pavanamuktasana process:

Lie on your back on the floor with stretched leg.

Bend your right leg at the knee with inhaling.

Now raise your thigh press it against your belly with both hands and touch to the chest as shown in the picture.

Stay in this position with normal breathing for 30 seconds.

Then as same process the left leg raise and press the belly.

Now fold the both legs at the knee and raise the thigh, hold the legs with both hands and press the belly. Try to touch the knee to chest.

Practice it for 15 seconds and then do Sabasana for 10 seconds. Repeat this asana 4 times.

Pavanamuktasana benefits:

No wind can be formed in the stomach if practiced in regularly. Even it is formed, this yoga asanaremoved it in no time taken. This yoga pose cures indigestion, acidity, colitis, flatulence and such other digestive problems. It also strengthen the abdominal muscle and prevents the deposition of fat. It is good exercise for knee, hip and legs.

9. Halasana or Plow pose

Halasana process:

Lie on the ground with hands are closed with the body. Palms should be touched with ground.

Take a breath, lift the both legs against over the head and try to touch the toe to the ground behind head. Leave the breath slowly.

Both heels should touch together and press your chin on your chest, try to keep your knees are straight.

Stay in this position for 20-25 seconds, practice the Sabasana Asana for 15 seconds after each asana. Practice this yoga asana four times.

Halasana or Plow pose

Halasana benefits

The halasana is the special asana for tonsil disease. It is strengthen the spine and thyroids and increase their activity. It is also strengthen the abdominal and neck muscles helps to reduce the fat of hip and abdomen. Women restore their abdomen to original form after child birth. It helps to gain the height. Due to blood circulation by this yoga poses, the face becomes youthful and bright.

10. Salabhasana Asana or locust pose


Lie on opposite of Sabasana yoga pose and placed your hands besides of body.

Now both palms are placed under the thighs with touching of ground.

Then both legs slowly raise up  with against of palms as you ca possible. This time you should maintain close together your knees, straight leg and chin also touches with ground.

Now slowly down the both legs on ground.Breathing system should be in normal condition. Such this it can be practice three to four times for the twenty to thirty seconds.

Sabasana asana should do after each time practice.Who can not raise up both legs due to heavy body fat, thy can do practice this asana with one leg.

Salabhasana Benefits:

At present time many peoples are affected of waistline disease, which cause of slipped disc, lumber spondylitis, sceralization, lumbago etc.
If you do this yoga asana every day, you can protect such this type of disease. The muscle of back and thigh made strong and robust.

Salabhasana is the dangerous for heart patients, because this asana creates pressure inside organs of abdomen. By pressurization the extra work is done, this very harmful for heart.
During women period time, many women are suffering from waist pain. This salabhasana asana removes pain like magically.

11. Paschimottanasana Asana or Leg stretch pose


Sit on the floor and stretch the leg forward and create slight gap between the legs.

Now try to hold the right thumb toe with right hand and same left thumb toe with left hand.

Upper portion of the body bend forward, fold the hand, chest and abdomen try to touch with thigh. Then forehead placed between the knees.

If you are feeling it is hard to touch the forehead to knees with fully stretched legs, then bend the legs at knees and touch the fore head.

Everyday you try to touch the knees to ground, such this you will be able to perfect asana.
Practice this yoga asana three to four times for the twenty to thirty seconds with breathing normal condition. After each asana you should do Sabasana asana.

Paschimottanasana benefits:

Generally so many persons are suffering from abdominal disease due to loosen up of abdominal muscle. If daily practice this yoga asana, it increases the strength and proper working ability of belly muscle, which cures the abdominal disease. Stomach, liver, spleen and intestine are activated by practicing this asana. Due to forward bending of body the spine is directly pressurized so it increases the flexibility of spine and back muscles. Thighs are pressurized by this yoga asana.

12. Ardha-Kurmasana Asana

Ardha-Kurmasana Asana process:

Sit on Vajrasana Asana pose. In this Ardha-Kurmasana Asana both hand raise up ward, which is passing beside of ears. Both palm should be made face to face style.

Your hand stretch maximum as possible and bend slowly forward like namaskar pose. The hands and forehead should touch to the ground.

The elbow should maintained straight at this time. The chest and abdomen should be touch and apply pressure with the thigh.

The heels also be touched with the butt as shown in picture.

Practice this asana three to four times for thirty to forty seconds and after each time Sabasana asana should do after Ardha-Kurmasana Asana.

Benefits of Ardha-Kurmasana Asana:

In digestion time the liver has more responsibilities, there are many harmful materials are produced during digestion process. That materials are filtered through liver. So wellness is the part of some liver function. Ardha-Kurmasana Asana helps to maintain the fit of liver function and made strong. If daily practice this asana, the blood flow will be increased and made fit. It increases the digestion power. Rheumatism of leg joints are removed by this asana. By this asana extra amount fat of thigh and abdomen is removed very effectively.

13. Matsyasana Asana or fish pose

Matsyasana Asana Process:

Sit on Padmasana Asana yoga pose. Now lay down on back with the help of hands.

The back raise upward as possible by the use of hands and try to touch the upper portion of head on ground with bend of neck.

Now hold the left thumb toe with right hand and right thumb toe with left hand. Chest should be raised upward and bend looking like a bow.

Stay in this position with normal breathing for twenty five to thirty seconds.

Try this asana four times with alternating legs. Then exhale and bring your hands and legs are normal position just like Sabasana Yoga asana.

Now sit on Padmasana Asana changing the position of your legs and similarly secure the given picture position.

Matsyasana Asana benefits:

If this Matsyasana Asana practicing perfectly, it stimulates cervical and dorsal nerves and tones up pituitary , pineal and parathyroid's glands. It helps in removing constipation and relieve asthma and chronic bronchitis. Volume of chest structure is increased, people who have pigeon chest bone structure they would be very benefit by this Matsyasana Asana.

14. Sabasana Asana

Sabasana Asana process:

Lie on the ground on your back. Both legs should be straight and create the gap at least two feet.

Both heels are inside position and toes are outside. Now both hands are stretched and placed close with the body on both side.

Relax the entire body as much as possible, first the lower extremities, then the upper extremities, neck face and lastly trunk.

Your mind should be in such like sleeping mode. You should create such this mental condition that external sound can not reach your ear. You should try to increase the time of gap between the inhale and exhale and this process can be performed slowly.

Relaxing on Sabasana for fifteen to thirty seconds after each asana is a common rule for yoga exercise.

Sabasana Asana benefits:

If this yoga asana correctly practiced is very refreshing after in any form of exertion and is so soothing to the nerves that sleep is often induced during the practice. Sabasana is very helpful in reducing high blood pressure and curing neurasthenia. It makes blood flow more rapidly all through the body in order to repair the burnt up cells and eliminates the waste products of metabolism from the glands, nerves and joints. It is specially helpful to reduce the anxiety, mental uneasiness or excitement. Mental concentration is increased by this Sabasana Yoga asana and removes tiredness. It seen that who have practice this asana before going to exam, they give more concentration on writing their exam paper than other student. Such this it is great helpful for student.

15. Ardha-Chandrasana asana or halfmoon yoga

Ardha-Chandrasana asana process:

Stand erect on your legs. Raise the hands over the head along ears.

Now bend slowly the upper body to the backward with the raised hands from waist, as you can possible bend it.

Stay in this position as you can with normal breathing. Then bring your body normal position and bend your body forward from waist to touch your feet with hands.

Practice this half moon yoga pose at-least twenty to twenty five seconds stay bend position for the four or five times. After this ardha-chandrasana asana take a rest in Sabasana for 15 seconds in between them.

Ardha-chandrasana asana benefits:

The practice of this half moon yoga asana helps to remove constipation, makes the spine flexible and strong and thereby the approach of the infirmity of old age is retarded. Adrenal glands and kidney is working properly by practicing this asana. Legs, waist and chest is made strong. Extra fats are removes from body and increasing body flexibility.

16. Parshwa-Chandrasana asana

Parshwa-Chandrasana asana Process:

Stand straight on your leg with erection. Slowly raise your both hands over the head along the ear with inhale.

Stay in this straight position, then exhale and bend slowly upper portion of body rightward from waist. You should try to bend till looking like 900 angle with leg.

Stay in this position twenty five to thirty seconds with normal breathing.

Now bring your body former position with exhaling i.s. both the hands upright along the ears.

Then do this Parshaw-chandrasana asana with bend left side from waist. Practice this yoga asana for two sets ( first bend right and then left ward is one set).

Parshaw-chandrasana asana benefits:

The kidney and adrenal glands are working properly and keep them active all time. Nervous system of spine make energetic and flexible. This yoga asana helps to make strengthen the wait line and spine. In practical of view it removes the extra fat from waist line and keep slimness of the body.

17. Padahastasana Asana or foot pose

Padahastasana asana process:

Stand straight with erect legs and expanded chest.

Now raise the both hands upward along the ear. Then bend your body forward slowly with exhaling from waist.

Place your both palms besides of feet. Touch the knees with your forehead.

Maintain your knees are straight. Breath normal in bend position.

Obese peoples are can’t practice this asana easily, so they are advised to practice other yoga asana for reducing extra fat.

So practice Padahastasana asana three or four times for thirty seconds. Take a rest five seconds between the asana.

Padahastasana asana benefits:

It is very good exercise for all nervous system and muscles. This yoga asana helps to increasing flexibility of spine and removes the inactivity of wait line. Those people who have lower portion of body is small or big comparatively upper portion, they get excellent desire result by this asana. The contraction caused to the abdomen by the asana makes the stomach, and others developed and thereby constipation, indigestion and diabetes etc. are removed. It helps to cure anemia disease and increased the height. Blood flow is increased with this yoga asana

18. Dhanurasana Asana or bow pose


Lie on soft blanket with opposite of Sabasana Asana and relax your body.

Bend your legs at knees and bring the heels on back. Create a gap about ten inch between the knees.

Now hold the heels firmly with both hands. Only touch the abdomen on ground and try to make lift the chest and belly. It is looking like a bow pose.

Stay in this position for thirty to forty seconds with normal breathing and practice this asana three or four times.

Dhanurasana Asana benefits:

Bhujangasana, Salabhasana and Dhanurasana Asana is called body shaper yoga asana. Because these yoga poses makes the full body muscles are activated. Spine adjacent muscles are vigorous and it increased the flexibility of spine. This asana removes constipation, helps the liver to function properly, reduces the fat of the abdomen and waist. It increases the activity of kidney and adrenaline gland and thus blood flow is increased in hole body. Shoulder, neck, hands and legs are made robust. After practicing Dhanurasana asana, the practicing of Chakrasana asana is a must.

19. Chakrasana Asana or wheel pose

Chakrasana Asana procedure:

Lie flat on your back. Bring your legs in closer of hip and foot should touch with the ground.

The gap between the legs would be five to six inches.

Now bend your hands at elbows, place the palms on the ground on near the shoulders.

Lift the body from waist with the pressing on hands and legs. Stretch your hands and legs as much as possible you can. Try to keep your hands in straight position and keep your body steady.

Stay in this position for ten seconds and breath in normal way.

Practice this asana three or four times and do Sabasana Asana five seconds after each asana.

Chakrasana Asana benefits:

Practicing through this asana, the spine will get more elasticity and maintain youth for a long time. This is the best yoga asana for children, because of it is exercise the hole body. Chakrasana Asana or wheel pose has same benefit as Bhujangasana, dhanurasana and salabhasana asana. It is help to make the thigh and hands strong and tone up the abdomen muscle. Chest is expanded by this asana. Digestion system will be improve. Whole body is energized.

20. Shirshasana Asana or headstand yoga

Shirshasana Asana process:

In practicing this asana, the ‘shir’ means head is used. Hence it is called Shirshasana Asana or headstand yoga.
Kneel down on soft blanket. Both hands finger hold tightly and place your hands on ground from elbow.

Then place your top of the head in between arms. Now lift your body from hip along both legs with inhaling. Then straighten the legs upwards and both closed together.

The legs, body, neck and head should be in straight line. The whole body weight should rest on head.

Practice this asana for ten seconds with normal breathing.
In beginning time keep your legs upward for five to ten seconds. Then slowly increase the time. Later practice this yoga asana for half an hour.

General caution:

This yoga poses should practice only in empty stomach.
Practice this asana without jerk.
During Shirshasana taking breath slowly. The intake air should taken with nose only, never through the mouth.

Those who suffer from troubles of the eyes, ears, teeth and high blood pressure, should not practice Shirshasana Asana.

Shirshasana Asana benefits:

This is one of the best asana for circulation the blood on entire brain and exercise the whole nervous system. In general situation due to gravitational force the blood does not circulate sufficiently in top of body means brain region. By this asana the head portion is in lower, so heart pumped more blood to the brain region. The glands and the nerves of the brain are strengthened by the essence of the food nutrition from the pumped blood. This improves the memory power and awakens Kundalini Sakti. The Shirshasana asana helps to balancing the body power. The body gets good shape. Efficiency of heart is increased by this yoga asana.

21. Bhujangasana Asana or cobra pose

Bhujangasana Asana or cobra pose Process:

Lie on your chest with stretched leg and joined together just like a opposite of Sabasana asana.

Bend the hands at elbow and placed your palm beside of chest on the ground. The finger should be same line of shoulder.

Now bend the body from waist and raise it upward and through your shoulder back as possible. Both hands should be touched with body and naval, thigh, knee and toe also be touched with ground.

Support yourself on your arms, but the strain must be on your chest and waist, less on arms. Bend the spine behind to assume the above position.

Stay in this position for 20 to 30 seconds with breathing normal. Such this practicing for three or four times and do Sabasana between the poses each time.

Bhujagasana Benefits-

Bhujangasana removes the pain of back by strengthening the back muscles and maintain its working system. It is helping to cure the cervical spondylitis, lumbago and many disease which related with spine. Greater quantity of blood to flow into the spine and make the nervous system vigorous. This asana increases digestive power, spleen and liver made strong. It helps to straightening the spine. It is helpful to cure the female diseases relating to monthly course, white discharges etc. The blood circulation is increasing in female ovary, because of this the ovary is made disease free. This asana is very helpful for female disease. Rheumatism related disease never attack in the region of waistline. This asana is very beneficial for high blood pressure patient, because it helps to discharging the adrenalin hormone in mental exciting time into the blood. As a result it lowering the blood pressure. If this asana is practicing regularly, it helps the disease free of adrenalin gland and improves its working systems.

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