List of yoga asanas and benefits

What is yoga asanas?

Our mind is like a pendulum; swinging from past to future, regret and anger to anxiety and fear, happiness to sorrow. It is ‘Yoga asana’ that enables us to maintain equanimity. Yoga asana is not a mere workout or exercise!

As described in Patanjali’s Yoga Sutra –“sthira sukham asanam”–it means Yoga asana is a balance of effort and ease. We give effort to get into the posture and then we relax. Yoga asana brings that balance in every aspect of our life. It teaches us to put effort and then let go, get detached from the result. Yoga asana increases our physical flexibility and expands our mind.

Yoga has to be done with the breath, and with awareness.  When we lift our hands for yoga, first we become aware of the arm and then we slowly lift it, synchronized with the breath.  It is as graceful as a dance, gliding into one posture from another.  The key is to stretch a little more, in each asana, than what we are comfortable and then relax and let go. This little effort to take the body beyond its agreeable limit expands our mind.

Another Yoga Sutra by Patanjali says  “prayatna shaithilyaananta samapattibhyam”–Again it reiterates the same philosophy. Give effort and then let go and by doing so Infinity dawns in our awareness, our awareness expands!

List of yoga asanas

1. Slow Neck Stretches Yoga Asana

To start with yoga, one should get started with the basic exercises first like slow neck stretches. It is recommend to perform few repetitions of this yogic slow neck stretches as it eases the neck tension and strain. This yoga pose can be easily done standing anywhere, even sitting on your chair!

2.Kapalbhati Yoga Asana

Kapalbhati pranayama is the most recommended breathing yoga exercise which cures our stomach disorder completely and loses weight. Practicing 5 minutes kapalbhati pranayama regularly removes the toxins and increases metabolism. It also cures constipation, acidity, diabetes, Asthma and all kinds of Respiratory troubles, sinus and even hair loss. It is very effective in weight loss (mainly belly fats). This is superb yogasana for ever.

3.Sirsasana (Headstand Pose)

With regular practice of this asana it cures insomnia (sleeping disorder), spine problems and also improves concentration powers & mental balance. It increases the blood circulation in brain and improves the brains functions and memory. Even people suffering from liver disease, poor blood circulation and headache should perform this asana regularly.


This pose is also known as Triangle pose includes elongating your body muscles through which body functions in a sound manner. Many yoga asanas are not recommended for pregnant women, but this one is good for them as this helps them to reduce anxiety, stress and blood pressure. This asana is also a memory booster and helps control thighs and waist size.


This one has many healing properties like healing back pain, insomnia, dark circle, enhancing the facial beauty and also improves immunity. This asana helps in weight loss, proper functioning of liver, pancreas, etc. if done regularly treats many diseases


If you want to lose weight then this pose is the best. Also known as cobra pose, this reduces fat from tummy, shoulders, chest and related areas. It increases metabolism and facilitates proper functioning of pancreas, liver, gallbladder and stomach. This among all Yoga Asanas improves blood circulation, strengthens spinal cord, headache and eliminated kidney problems.


Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect. Place the palms on the floor around the waist or at shoulder level, fingertips pointing away from you. Do not bend the arms. Lean back and support the weight of your body with your hands. .Breathing in, raise the pelvis up, keeping the whole body straight. Keep your knees straight and bring the feet flat to the floor. Place the toes on the ground and the sole will then tend to be on the ground. Let the head fall back towards the floor. Hold the pose and continue breathing. As you exhale, come back to a sitting position and relax. Repeat the posture with your fingers pointing in the opposite direction.


Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart.Look straight ahead.As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here?Hold the Cat pose and take long, deep breaths.Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.Hold this pose for a few seconds before you return to the initial table-like stage.Continue five or six rounds before you come out of this yoga posture.Tip from the Sri Sri Yoga expert: When you do the movement slowly and gracefully, its effect is more powerful and meditative.


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