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Health Benefits And Techniques Of 20 Asanas

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Yogasana 

Yoga is a Sanskrit word, and derives from the root of Yuj , meaning a union. The human soul merges with the super soul through Yoga. Yoga is a systematised branch of science for the holistic development of personality. The science of Yoga is as old as Vedas . Yogasana is a dynamic branch of knowledge and is also called as science of spirituality.

Here we will try to learn some asanas with their technique and benefits.

Padmasana :

Padma means lotus. Padmasana acquires its name because when performed this resembles a lotus. This is also known as Kamalasan. This is best suited for meditation and for reciting mantras. This is beneficial to both men and women.

Asanas ( Padmasana)
Asanas ( Padmasana)

Technique: 

Sit on the ground. Spread the legs forward and place the right foot on the left thigh and left foot on the right thing. Let the left hand rest on the left knee and the right hand on the right knee. Let the tips of the thumbs of both the hands touch the tips of the index fingers. Keep the head and the spinal column erect. Be in the position for two minutes. Increase the time gradually with the regular practice.

Benefits :

  • This asana is useful for Jaap ( retention or concentration) , Dhyana (meditation) and Samadhi (self-realization) .
  • This asana may stimulates the endocrine glands.
  • This asana may useful to cure diseases like asthma, insomnia and hysteria.
  • This asana may helps to relieves the excessive fat of the body.
  • May helps to improve appetite.
Baddha Padmasana :

This asana is not meant for meditation. This is chiefly meant for health improvement and for making the body strong.

Asanas ( Baddha Padmasana)
Asanas ( Baddha Padmasana)

Technique :

Sit in Padmasana with legs crossed. The heels should touch the lower part of the abdomen. By crossing the hands from back side touch the toes of right leg with left hand and left leg with right hand. After catching the toes, sit erect as in Padmasana and breathe normally. Be in the position for two minutes. Increase the time gradually with the regular practice.

Benefits:

  • Joints of the legs may become strong.
  • It may removes physical defects.
  • It may maintain the health of the waist.
  • This asana may helps to cure ailments like indigestion, flatulence, stomachache, etc.
  • Continuous practice of this asana may helps the person to gradually overcome the weakness of the heart, the lungs, the stomach, the liver and the spine.
  • This asana is useful for Jaap ( retention or concentration) , Dhyana (meditation) and Samadhi (self-realization) .
  • This asana may stimulates the endocrine glands.
  • This asana may useful to cure diseases like asthma, insomnia and hysteria.
  • This asana may helps to relieves the excessive fat of the body.
  • May helps to improve appetite.
Parvatasan: 

Only healthy persons should practice this asana.

Asanas ( Parvatasan)
Asanas ( Parvatasan)

Technique :

Sit in Padmasana join the palms of the hands. Stretch the arms vertically up over the head. Breath slowly. Perform this asana initially for one to two minutes. With regular practice gradually increase the time.

Benifits :

  • As both the arms are kept vertically up in this asana, the prana is sublimated.
  • Practicing this asana the lungs, the abdomen and the spine may become strong and healthy.
  • This asana may improves respiration.
  • This asana may gives relief in spondylitis.
Swastikasana : 

In this asana both the legs are placed on each other in such a way that their shape resembles Swastik.

Asanas ( Swastikasana)
Asanas ( Swastikasana)

Technique :

Sit straight stretching the legs straight. Bend the right leg at the knee in such a way that it is placed at the base of the left thigh. The right sole should meet the left thigh. Similarly bend the left leg so as to place at the base of the right thigh. Join thumbs with the index fingers and place the left hand on the left knee and right hand on the right knee. Keep the spine and head in a straight line. Perform this asana for one to two minutes initially, and gradually increase the time.

Benefits :

  • This asana may useful in practicing concentration and it is easy to perform.
  • This asana can be performed for Pranayama and Dhayana.
  • This asana may helps in reducing fat in the body.
  • This asana may helpful in stabilising the body temperature.
Yogmudrasana :

This mudra is very important in the practice of Yoga.

Asanas (Yogmudrasana)
Asanas (Yogmudrasana)

Technique:

Sit in regular Padmasana. Hold the wrist of one hand by the palm of the other hand by putting the hands behind the back. Relax the body and bend downward in a slow motion. Touch the ground with the forehead. Hold yourself in this position for some time. Raise your head slowly. Exhale slowly as you bend forward and inhale slowly as you raise your head.

Benefits :

  • This asana may be the best to get rid of indigestion.
  • This asana may stretches the cells of the spine at the right distance and cleans the vessel passing through the spine.
  • This asana may gives massage to the abdominal muscles. Which makes muscles and parts effective and healthy.
Utthita Padmasana :

In this asana the body is lifted up with both the hands on the floor. This is the reason why it is called Utthita Padmasana.

Asanas ( Utthita Padmasana)
Asanas ( Utthita Padmasana)

Technique :

Sit in Padmasana. Rest the palms on the floor beside the hips. Slowly raise the trunk without a jerk . The body should not quiver. Retain the breath in the lungs as long as the body is in the raised position. Exhale when the body is lowered.

Benefits :

  • This asana may strengthen the joints and muscles of the arms.
  • This asana may helps to cure intestinal weakness, constipation, indigestion, dysentery, drowsiness, impurities of tubular channels, etc.
  • This asana may works as an appetizer which is a good characteristic of health.
Kukkutasan :

‘Kukkuta’ is a Sanskrit word which means a cock.

Asanas ( Kukkutasan)
Asanas ( Kukkutasan)

Technique: 

Sit in a Padmasana position. Insert the hands through the gap between the thighs and calves near the knees. Start with the fingers and gradually push the body up to the elbows. Inhale and raise the body off the floor.

Benefits: 

  • This asana may beneficial to those who have worms in their intestine.
  • This asana may very useful to women as it cures uneasiness, pain in the hips and heaviness caused by menstruation.
  • Equilibrium of the body may increases with this asana.
  • This asana may gives sufficient exercise to the arms. It strengthen the wrist, the elbows and the shoulder.
Garbhasan :

When this asana performed, the pose achieved resembles that of a human foetus in the womb.

Asanas ( Garbhasan)
Asanas ( Garbhasan)

Technique:

As in kukkutasan, insert the hands between the thighs and the calves. Push the arms forward till the elbows can be easily bent. Then hold the lobe of the right ear with the right hand and left lobe with the left hand. Come to this position very cautiously to avoid tumbling. If aspirants experience difficulty in performing this asana take advice of experienced one.

Benefits :

  • This asana may helps to cure diseases like colic pain, flatulence, enteritis, chronic fever, constipation, etc.
  • This asana may keeps the abdominal organs trim. It cures gastric-troubles and improves the digestion.
  • The abdominal organs, the breast and the joints of the arms and the legs may get sufficient exercise through this asana and their ailments disappear.
  • This asana may calms down the agitated, irascible and unhappy mind.
  • Balancing power of the body is enhanced by the asana.
Siddhasan:

This asana is performed mostly by the Siddhas being.

Asanas ( Siddhasana)
Asanas ( Siddhasana)

Technique :

Sit on the floor, with legs stretched straight in front. Bend the left leg, hold the left heel, and place it near the perineum. The sole of the left foot should be placed against the right thigh. Now bend the right leg and place the right foot on the left ankle. Place the back of the hands on the knees so that the palms face upward. Join the tip of the thumb and the index finger of each of hand. Keep the spine straight and erect. Look downward so that the chin touches the lower part of the throat.

Benefits: 

  • This asana may awakens Kundalini Shakti. It purifies all the nadis ( tubular channels) in the body.
  • The asana may good for curing indigestion, chronic fever, dysentery , heart-disease, tuberculosis, asthma, diabetes, etc.
  • This asana may helps the mind to be firm, attentive and alert .
  • This asana may keeps the entire muscular system normal.
Simhasana :

Simhasana is also called Bhairavasana .

Asanas ( Simhasana)
Asanas ( Simhasana)

Technique:

Bend the legs from the knees and bring them on the backside. Sit on the heels. The heels must be on both the sides of the hips. Let the distance between the knees be six inches. Place the right palm on the right knee and left palm on the left knee. Begin exhaling slowly through the nose and the mouth stretching the tongue out from the mouth is completed. Do not breathe now. Stay in the pose for about six to eight seconds.

Benefits:

  • This asana may useful for increasing the power of memory.
  • This asana may works as a medicine for throat trouble or voice trouble. It also cures tonsils.
  • This asana may helps to cure all the diseases of the chest and the abdomen.
  • It may beneficial to the eyes, the ear and the skin.
  • This asana may increases tonal quality of the voice.
  • This asana may increases the beauty and the lustre of the face.
Mandukasan:

The body takes the shape of a frog, while performing this asana.

Asanas ( Mandukasan)
Asanas ( Mandukasan)

Technique :

Take the legs backwards. Let the feet touch each other. Stretch the knees on both the sides. Rest the hands below the legs. Keep the knees as apart as possible. Keep the trunk straight. Look straight and breathe normally. Remain in this position for eight to twelve seconds.

Benefits:

  • This asana may effective in reducing weight of the thighs, hips and the abdomen
  • This asana may strengthen the lower part of loins.
  • This asana may increases potentiality. It removes the defects of the reproductive system of women.
  • This asana may stimulates the digestive system.
  • This asana is useful for Jaap ( retention or concentration) , Dhyana (meditation) and Samadhi (self-realization) .
  • This asana may stimulates the endocrine glands.
  • This asana may useful to cure diseases like asthma, insomnia and hysteria.
  • This asana may helps to relieves the excessive fat of the body.
  • May helps to improve appetite.
Kandapeedanasana :
Asanas ( Kandapeedanasana )
Asanas ( Kandapeedanasana )

Technique :

Sit on the floor. Bend the legs at the knees so that heels should touch the stomach. Bring the hands to the state of paying obeisance. Keep the spine straight. Keep the nose, the palms and the toes in the straight line . Breath easy.

Benefits :

  • This asana may cures all types of ailments and disorders of the knees. It also cures arthritis.
  • It may strengthens the calves, arteries and veins.
  • It may stimulates Kundalini Shakti.
  • This asana is useful for Jaap ( retention or concentration) , Dhyana (meditation) and Samadhi (self-realization) .
  • This asana may stimulates the endocrine glands.
  • This asana may useful to cure diseases like asthma, insomnia and hysteria.
  • This asana may helps to relieves the excessive fat of the body.
  • May helps to improve appetite.
Veerasana :

Veera means a hero, a warrior.

Asanas ( Kandapeedanasana
Asanas ( Kandapeedanasana)

Technique:

Sit on the floor keep the body erect and eyes straight. Bend either of the legs at the knee and place the heel below the anus. Bend the other leg at the knee and place it on the thigh of the other leg. Extend the arms forward in the line with the shoulders and put them on the head.

Keep the loins, the neck and the head in vertical straight line. Breath slowly and normally. Hold this position for eight seconds and then assume the posture as in the original position. Then bend the other leg and perform this asana again.

Benefits:

  • This asana is useful for Jaap ( retention or concentration) , Dhyana (meditation) and Samadhi (self-realization) .
  • This asana may stimulates the endocrine glands.
  • This asana may useful to cure diseases like asthma, insomnia and hysteria.
  • This asana may helps to relieves the excessive fat of the body.
  • May helps to improve appetite .
  • This asana may helps in breath-control .
  • This asana may improves the equilibrium of the body.
Ugrasana (Pashchimottanasana) :
Asanas ( Ugrasana )
Asanas ( Ugrasana )

Technique:

Sit on the floor with the legs stretched straight in front like sticks. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Rest the head on the knees. Bring the head between the arms. The aspirants having flexible spine can touch the knees while fat person will find some difficult in first attempt. Remain in this asana for five seconds.

Benefits :

  •  Excessive fat around the abdomen may reduced by practicing this asana.The
  • It may tones up the kidneys, the stomach, the liver and other abdominal organs.
  • It may tones up the intestines and improves digestion.
  • This asana may cures constipation, indigestion, liver diseases and loss of appetite.
  • May helps the joints to regain elasticity. It rejuvenate the entire spine.
  • May be beneficial in removing the diseases connected with reproductive organs in women.
  • It may circulates blood in the vessels of the spine and in the muscles.
Janushirasana :
Asanas ( Janushirasana)
Asanas ( Janushirasana)

Technique :

Sit on the ground. Place the left heel pressing hard near the left groin. Keep the right leg stretched and straight. Hold the right foot with the hands. Exhale and draw the stomach in. Lower the head slowly and place on the knee. Remain in this position for five to ten seconds. Increase the time gradually. This asana can be practiced with the left leg stretched.

Benefits :

  • This asana may kindles gastric fire and helps in digestion.
  • This asana may helps in observing celibacy.
  • This asana may cures kidney troubles.
  • It may awakens the Kundalini which keeps the body free from sluggishness and weakness.
  • Excessive fat around the abdomen may reduced by practicing this asana.
  • It may tones up the kidneys, the stomach, the liver and other abdominal organs.
  • It may tones up the intestines and improves digestion.
  • This asana cures constipation, indigestion, liver diseases and loss of appetite.
  • Helps the joints to regain elasticity. It rejuvenate the entire spine.
  • Especially beneficial in removing the diseases connected with reproductive organs in women.
  • It circulates blood in the vessels of the spine and in the muscles.
Matsyendrasana :

This asana is named after Yogi Matsyendranath, disciple of Lord Shiva.

Asanas ( Matsyendrasana)
Asanas ( Matsyendrasana)

Technique:

Sit on the floor with the legs stretched straight in front. Keep the trunk and the head in a vertically straight line. Keep the left foot on the floor behind the right knee. Take the right hand out from under the left knee and with the help of its thumb and the first finger hold the toe of the left foot.

Keep the left foot firm in this position. Take your left hand behind the back and keep the head and the body turned to the left side. Twist the waist slightly, breath slowly, retain this position for twenty seconds.Repeat the same in reverse by twisting the waist to the right side.

Benefits :

  • This asana alleviates rheumatism.
  • It stimulates life energy and cures many diseases .
  • It supplies fresh blood to the Prananadi. This awakens the Kundalini and the aspirants experiences mental peace and calmness.
  • This asana is very beneficial to persons suffering from diabetes.
  • This asana makes the spine flexible.
  • This asana increases the efficiency of the nervous system.
Vakrasana :

The upper part of the body is completely turned and twisted.

Asanas ( Vakrasana)
Asanas ( Vakrasana)

Technique :

Sit on the floor with the legs stretched out. Place the left leg near the right knee, stretching out the left hand behind the back, with the palm of the hand flat, resting on the floor. Then press the left knee with the right arm and put the palm on the ground. Keep the waist erect and look as far backward as possible.

Repeat the same with streching to right hand.

Benefits : 

  • This asana strengthen the spine and activates the nerves.
  • The mouth of the sushumna opens and Kundalini Shakti is sublimated.
  • This asana invigorates the muscles of the loins.
  • This asana is helpful in curing indigestion and constipation.
Dhanurasana : 

This asana resembles a strung bow.

Asanas ( Dhanurasana)
Asanas ( Dhanurasana)

Technique : 

Sit on the floor. Stretch the legs in front. Hold the toe of the right foot with the left hand. Hold the left leg with the right hand and try to stretch the right elbow backwards as far as possible. Now bend the left leg slowly. Bring the left foot to the chin and the left knee to the left armpit. This position will bring the thigh close to the abdomen. Hold the breath and then exhale slowly. Repeat the poses on the other leg also.

Benefits :

  • The practice of this asana gives full exercise to the joints of the hands and the legs , the joints and the muscles of the neck and the spine.
  • It tones up the chest and the abdominal organs.
  • This asana helps in asthma, tuberculosis and cough.
  • This asana cures the pain in the loins, tonsillitis , indigestion, constipation, the tumour in the armpit, gout , pain in the legs, etc.
  • This asana stretches the muscles of the whole body.
  • This asana helps in making the body flexible.
  • This asana alleviates women’s complaint of irregular menstruation, the disorders of ovary and pain in the lower part of the abdomen.
Gomukhasana : 

‘Go’ means a cow. ‘Mukh’ means face. The performer resembles a cow head. So it is called Gomukhasana.

Asanas ( Gomukhasana)
Asanas ( Gomukhasana)

Technique:

Place the left heel on the left side of the anus. Bend the right leg in such a way that the right knee rests on the left knee and the sole of the right foot touches the lower part of the left thigh. Practice will enable you to bring the right heel to the left thigh. Take the left arm to the back, bend it at the elbow and bring it upward. Now, raise the right arm, bend it at the elbow and take it to the back. Raise the first and the second fingers of the left hand. Lower the first and second fingers of the right hand. If the finger slip away, try again for two minutes to bring them to the position. Breath slowly, keep the trunk and the head in a straight line. Change the hands in turn.

Benefits:

  • Tumour in the axilla may dissolved by this asana.
  • This asana may cures rheumatic arthritis of the legs and fissure.
  • This asana may cures constipation, dyspepsia, loss of appetite, backache and arm-sprain.
  • This asana may helps in observing celibacy and keeping sound health.
  • This asana is useful for long time meditation.
  • Joints may become flexible and the bones become strong.
  • This asana may strengthen the chest, the lungs and the heart.
  • This asana may removes the unwanted fat deposited on the buttocks.
Padangusthasana :
Asanas ( Padangusthasana)
Asanas ( Padangusthasana)

Technique :

Place the left heel between the anus and the scrotum. Let the weight of the whole body rest on the left feet. Place the right foot on the left leg near the knee. Keep the balance while in sitting posture. A bench or a wall can be used as a support in the beginning. Place both the hands on the waist or the thighs, or keep them in the obeisance posture. Retain the breath. Keep the spine erect. Then inhale slowly. Concentrate on a white or black dot specially kept for this purpose.

Benefits :

  • As this asana stimulates Veeryanadi it may cures physical disorders like wet dreams, impotence and diabetes.
  • This asana may regulates the reproductive system.
  • This asana strengthen the front part of the legs and the heels.

8 Yogasana For Holistic Development

This are some of the asanas of sitting position, which are very beneficial for the aspirants.

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