Introduction to Yogasana

In the Yoga Sutras of Patanjali there is a concise definition of I yogasana: "Sthiram sukham
aasanam", ", meaning 'that position which is comfortable and steady. In this context,
asanas are practised to develop the ability to sit comfortably in one position for an
extended period of time, an ability necessary for meditation. Raja yoga equates yogasana
to the stable sitting position.
The hatha yogis, however, found that certain specific body positions, asanas, open the
energy channels and psychic centres. They found that developing control of the body
through
these practices enabled them to control the mind and energy. Yogasanas became tools to
higher awareness, providing the stable foundation necessary for the exploration of the
body, breath, mind and higher states. For this reason, asana practice comes first in hatha
yoga texts such as Hatha Yoga Pradipika.
In the yogic scriptures it is said that there were originally 8,400,000 asanas, which
represent the 8,400,000 incarnations every individual must pass through before attaining
liberation from the cycle of birth and death. These asanas represented a progressive
evolution from the simplest form of life to the most complex: that of a fully realized
human being. Down through the ages the great rishis and yogis modified and reduced the
number of asanas to the few hundred known today. Of these few hundred, only the
eighty-four most useful are discussed in detail. Through their practice, it is possible to
side-step the karmic process and bypass many evolutionary stages in one lifetime.
 Yogasanas classified
The asanas are classified into three groups: beginners, intermediate and advanced. It is not necessary
to perform all the asanas in a particular group. Regular practice of a balanced program, tailored to
individual needs, is recommended for maximum benefit.

The beginners group should be performed by those who have never practised yogasanas before.
Only a selection from this group, tailored to individual needs, should be practised by those who
are infirm in any way, weak or sick. They will give greater benefits than more difficult practices.
This group consists of elementary techniques designed to prepare the body and mind for major
and meditation asanas. These practices are in no way inferior to the advanced asanas and are
very useful in improving physical health. Experienced practitioners in particular will notice the
profound yet subtle balancing effect. Included m this group are the pawanmuktasana series, eye
exercises, relaxation, pre-meditation and meditation poses, asanas performed from vajrasana,
standing asanas, surya and chandra namaskara
The intermediate group consists of asanas which are reasonably difficult and are recommended
for people who can perform the beginners group without discomfort or strain. These asanas
require a greater degree of steadiness, concentration and coordination with the breath.
Included in this group are asanas performed from padmasana, backward and forward bending,
spinal twisting, inverted and balancing asanas

The advanced group is intended for people with extensive control over their muscles and
nervous system, who have already mastered the middle group of asanas. Practitioners
should not be too eager to start these asanas. It is preferable to practise them under the
guidance of a competent teacher.
 Dynamic and static yogasanas
Dynamic practices often involve energetic movements of the body. They are intended to
increase flexibility, improve circulation, tone the muscles and joints, release energy blocks
and remove stagnant waste from different parts of the body. These asanas strengthen the
lungs and improve the digestive and excretory systems. Dynamic practices are particularly
useful for beginners. They include the pawanmuktasana series, surya namaskara, chandra
namaskara, dynamic paschimottanasana and dynamic halasana
Static practices of intermediate and advanced asanas are performed by experienced
practitioners. They have a more subtle and powerful effect on the pranic and mental
bodies They are performed with little or no movement, the body often remaining in one
position for a few minutes. These asanas are intended to gently massage the internal
organs, glands and muscles as well as to relax the nerves throughout the body. They are
specifically concerned with bringing tranquility to the mind and preparing the practitioner
for the higher practices of yoga, such as meditation. Some of them are particularly useful
for including the state of sense withdrawal, pratyahara.
LIFESTYLE DISEASES AND ASANAS AS PREVENTIVE
MEASURES
1. OBESITY
Obesity is common in all ages and also in both sexes. It is caused due to metabolic
disorders which results in excessive accumulation of fat. It creates lots of stress on the
circulatory, respiratory and excretory system due to the extra surface area of the body
leading to severe health problems like coronary heart diseases, diabetes mellitus and
hypertension etc. The physical work capacity reduces due to obesity

(i) Vajrasana
Vajrasana is one of the best yoga for beginners as it is simple ‘simple asana’. The term
Vajrasana is a combination of two Sanskrit words 'Vajra' meaning thunderbolt and
'asana' meaning 'posture'.
Procedure of vajrasana :
1. Kneel on the floor, knees close, big toes touching.
2. Sit back on your heels; buttocks rest on the soles.
3. Place hands on thighs, palms down.
4. Keep spine and head straight, shoulders relaxed.
5. Breathe normally and close your eyes (optional).
6. Hold for 5–15 minutes, especially after meals.
Benefits of vajrasana :
1. Aids digestion
2. Improves posture
3. Calms the mind
4. Relieves lower back pain
5. Helps in meditation and pranayama
Contraindications of vajrasana:
1. Individual suffering from joint pain should avond this asana
2. Individual who have anty spinal column ailments especially on the lower vertebrae should not
attempt this pose
3. Individual with hernia, intestinal ulcers and other diseases of the small and large intestine should
practice this pose under expert guidance and advice

(ii) Trikonasana
As the name suggests, "Trikona' means 'triangle in Sanskrit, where 'Tri' signifies 'three' and 'Kona'
denoting 'angle' It is a position where the straight leg and the floor between the feet look a lot like
the three sides of a triangle in this asana.
Procedure of trikonasana:
1. Stand erect. Now, keep distance between your legs about 3 to 4 feet.
2. Extend arms at the shoulder level.
3. Inhale and raise the right arm by the side of the bead
4. Now, bend the right arms with exhaling towards the left side by keeping the body weight equally
on both the feet. The right arm should become parallel to the ground.
5. Maintain the position as per the comfort with normal breathing and come to the original position
by inhaling.
6. Do the same procedure with the left arm.
Benefits of trikonasana :
1. Stretches the body
2. Strengthens legs and core
3. Improves digestion
4. Relieves back pain
5. Opens the chest and lungs
6. Boosts stability and focus
Contraindications of trikonasana:
1. Low blood pressure
2. Back or spinal injuries
3. Migraine or vertigo
4. Pregnancy (2nd and 3rd trimester)
 2. DIABETES
The word diabetes is derived from the Greek word 'diabaineine', which means a tubular organ that
takes-in or expels water, in other way known as excessive urine discharge disease. Diabetes is known to
be as a metabolism disorder. As metabolism is the way our bodies use digested food for production of
energy and growth. The majority of the food we eat is broken down into glucose which is a form of
sugar and the main source of fuel in our body. A diabetic person has a condition in which the quantity
of glucose in the blood gets elevated known as hyperglycemia. This is caused because the body is not
able to produce enough insulin, produces no insulin or has cells that do not act properly in response to
the insulin produced by the pancreas. This results in too much glucose building in the blood which
ultimately passes out of the body in urine. Accordingly, even though the glucose level is high in blood
the cells do not get essential energy and growth requirements.

(i) Bhujangasana
Bhujanga means a cobra in Sanskrit. This asana known as Bhujangasana because the final position of it
gives the appearance of a hooded snake under irritation with its neck dilated like a hood.
Procedure of bhujangasana:
1. Lie on your stomach, legs together, toes pointing back.
2. Place palms under shoulders, elbows close to the body.
3. Inhale, lift your head, chest, and upper abdomen using back muscles.
4. Keep elbows slightly bent, shoulders relaxed.
5. Hold for 15–30 seconds, breathe normally.
6. Exhale, lower back down slowly and relax.
Benefits of Bhujangasana:
1. Strengthens the spine
2. Opens the chest and lungs
3. Stimulates abdominal organs
4. Relieves stress and fatigue
5. Tones the buttocks
6. Helps with menstrual discomfort
Contraindications of bhujangasana:
1. Pregnancy
2. Recent abdominal surgery
3. Hernia

(ii) Paschimottanasana
This asana is known as Paschimottanasana Because it stretches the posterior
muscles of almost the whole body. In Sanskrit Paschim means the posterior and the root
Tan means to stretch; so it means stretching the posterior.
Procedure of Paschimottanasana:
1. Sit straight with legs extended forward, spine erect.
2. Inhale – Raise both arms overhead, stretch the spine.
3. Exhale – Bend forward from the hips, keeping the back straight.
4. Hold your feet (or ankles/shins/strap).
5. Relax head toward knees, breathe deeply.
6. Hold for 30 seconds to 1 minute.
7. Inhale – Slowly come back up.
8. Exhale – Lower your arms.

Benefits of Paschimottanasana:
 Stretches the spine, hamstrings, and calves
 Calms the mind, relieves stress and mild depression
 Improves digestion
 Stimulates liver, kidneys, ovaries, and uterus
 Relieves menstrual discomfort
 Helps with anxiety, fatigue, and headaches
Contraindications of Paschimottanasana
1. Back injuries or herniated disc
2. Asthma or breathing issues
3. Pregnancy
4. Sciatica
 3. ASTHMA
Asthma is a condition in which the airways become narrow and get swollen and producing extra
mucus. Asthma makes breathing difficult and produces coughing and breathlessness. It can be a
major problem interfering with daily activities which may be life-threatening as well.
Though asthma cannot be cured but its symptoms can be controlled. As asthma frequently changes
with time, it is advisable that one remains in continuous consultation with the doctor to keep a track
of the signs and symptoms so that proper timely adjustment with the treatment is done.

(i) Sukhasana
Sukhasana is derived from the Sanskrit word called ‘Sukham’ which means ‘comfort’,’pleasure’,etc.
This asana is also referred to as the easy irring pose and one of the simplest pose for meditaion,
suitable for all beginners and can be performed by all age groups.

Procedure of Sukhasana:
1. Sit on the floor with legs extended.
2. Bend your knees and cross your legs at the shins.
3. Rest your hands on your knees (palms up or down).
4. Keep your spine straight and shoulders relaxed.
5. Close your eyes and breathe slowly and deeply.
6. Stay in the pose for a few minutes or as long as comfortable.
Benefits of Sukhasana:
 Calms the mind and reduces stress
 Promotes inner peace and focus
 Good for meditation and breathing exercises
 Improves posture
Contraindications of Sukhasana:
 Avoid if you have knee or hip injuries
 Use a cushion or folded blanket under hips for comfort
 (ii) Chakrasana
Chakrasana the name is derived from the Sanskrit words ‘Chakra’ signifying ‘wheel’ and ‘asana’
meaning ‘pose’ or ‘seat’. Chakrasana is also known as the wheel pose which Is performed by bending
the body backward. The final position in this asana looks like a wheel.
Procedure of Chakrasana:
1. Lie on your back on a yoga mat.
2. Bend your knees, placing your feet flat on the floor, hip-width apart.
3. Place your hands beside your head, palms down, fingers pointing toward your shoulders.
4. Inhale – Press into your palms and feet.
5. Lift your body up, arching your back and lifting your chest, hips, and head off the floor.
6. Straighten your arms and legs as much as comfortable.
7. Hold the pose for a few breaths (15–30 seconds).
8. Exhale – Slowly bend your arms and legs to come down gently.
Benefits of Chakrasana:
 Strengthens arms, legs, spine
 Increases flexibility of the back
 Stimulates the thyroid and pituitary glands
 Opens the chest and lungs
 Energizes the body
Contraindications of Chakrasana:
1. Back, shoulder, or wrist injuries
2. High blood pressure
3. Heart problems
4. Headaches or dizziness
5. Warm up before practicing
 4. HYPERTENSION
High blood pressure (HBP) or hypertension signifies high pressure or tension in the arteries. Excessive
emotional tension does not mean high blood pressure even though Emotional tension and stress can
provisionally increase blood pressure. Normal blood pressure is usually below 120/80; a blood pressure
of 140/90 or above is considered high blood pressure and between 120/80 and 139/89 is called ‘pre
hypertension’.
The rise of systolic and/or diastolic blood pressure increases the danger of developing cardiac diseases,
kidney diseases, hardening of the arteries, eye damage and stroke (brain damage). These complications
of hypertension are frequently referred to as ‘end organ damage’ as damage to these organs is the end
product of suffering from long duration like high blood pressure. As for this reason, the diagnosis of
high blood pressure is vital so that efforts can be made to control blood pressure and put a stop to the
complications.

(i) Tadasana
The word ‘tadasana’, comes from the two Sanskrit word ‘tada’ meaning ‘mountain’ and ‘palm tree’ and
‘asana’ meaning ‘posture’. This asana is also known as mountain posture or palm tree posture.
Tadasana provides physical and mental benefits to the practitioner along with proper stretch to the
arms, chest, abdominal muscles, spine, knee, ankles, foot, etc. Regular practice of Tadasana improves
balance and strength
Procedure of tadasana:
1. Stand straight with feet together, arms at your sides.
2. Distribute weight evenly on both feet.
3. Inhale – Raise your arms overhead, palms facing each other or joined.
4. Stretch upward through your fingertips and lift your heels (optional).
5. Hold the pose for 20–30 seconds, breathing deeply.
6. Exhale – Lower your arms and heels back down.
Benefits of Tadasana:
1. Improves posture and balance
2. Increases height (with regular practice in children)
3. Strengthens thighs, knees, and ankles
 4. Enhances focus and body awareness
Contraindications of tadasana:
1. Avoid lifting heels if you have balance issues
2. People with low blood pressure should avoid holding for too long

(ii) ARDHACHAKRASANA
The name of the asana is derived from the Sanskrit word, where ‘Ardha’ means ‘half’, ‘chakra’ means
‘wheel’ and ‘asana’ denotes ‘pose’. The pose is attained by standing and bending the body from trunk
backward. This asana is also known as half moons or half wheel. It is effectual to strengthen the hands,
chest, back and stomach so as to perform this asana
Procedure of ardhachakrasana:
1. Stand straight in Tadasana (Mountain Pose).
2. Place your hands on your lower back (waist), fingers pointing down.
3. Inhale – Lift your chest upward and arch your back gently.
4. Support your back with your hands, elbows close together.
5. Look up toward the ceiling, keeping knees straight.
6. Hold the pose for 10–30 seconds, breathing normally.
7. Exhale – Slowly return to the starting position.
Benefits of ardhachakrasana:
1. Strengthens the spine and back muscles
2. Improves posture and lung capacity
3. Stimulates abdominal organs
4. Helps relieve mild backache
Contraindications of ardhachakrasana:
1. Back injuries
2. Hernia
3. High or low blood pressure
4. Dizziness or vertigo
5. BACK PAIN
In case there is a dull, constant pain and tenderness in the back muscles, particularly in the lumber,
lumbo-sacral or sacroiliac regions are commonly understood to be back pain. It is said to be back or
‘low back pain’ if any pain is experienced in the region.

(i) Vakrasana
In Sanskrit ‘vakra’ means ‘twisted’. As the spine is twisted in practicing this asana it is known to be as
the vakrasana or the Twisted pose. In this asana, the spine, muscles of hands, the legs and the back are
stretched as the upper part of the body is fully turned and twisted.
Procedure of vakrasana:
1. Sit with legs extended straight in front of you (Dandasana).
2. Bend your right leg, place the right foot beside the left knee.
3. Keep your left leg straight on the floor.
4. Inhale – Raise your arms to shoulder level.
5. Exhale – Twist your torso to the right.
6. Place your right hand behind you for support.
7. Place your left elbow outside the right knee to deepen the twist.
8. Look over your right shoulder and hold the pose for 20–30 seconds.
9. Inhale – Return to center and repeat on the other side.
Benefits of vakrasana:
1. Improves spinal flexibility
2. Aids digestion and detoxification
3. Tones abdominal muscles
 4. Stimulates pancreas (helpful in diabetes management)
Contraindications of vakrasana:
1. Severe back or spine issues
2. Hernia or ulcers
3. Pregnancy
(ii) Salabhasana
The word ‘Salabha’ signifies ‘locust’ or ‘moth’. After attaining the final position of this asana it
resembles like a locust and hence it is known as Salabhasana
Procedure of Salabhasana:
1. Lie on your stomach (prone position), arms beside your body, palms facing up.
2. Chin or forehead on the mat; legs straight and together.
3. Inhale – Lift your head, chest, arms, and legs off the ground as high as comfortable.
4. Keep your arms straight and extended backward.
5. Engage your lower back, thighs, and buttocks.
6. Breathe normally and hold the pose for 15–30 seconds.
7. Exhale – Slowly lower your body back to the ground.
Benefits of salabhasana:
1. Strengthens lower back, buttocks, and legs
2. Improves posture
3. Stimulates abdominal organs and digestion
4. Helps relieve lower back pain (mild cases)
Contraindications of Salabhasana:
1. Back injury or hernia
2. Recent abdominal surgery
3. Pregnancy
4. Keep the neck relaxed and avoid jerking movements