Yoga Asanas

Asana plays a vital role in yoga. There are varieties of asana in yoga practice which helps a person in curing diseases. It is very necessary for a person to learn the posture for gaining maximum benefit of yoga. If asana are not performed in a correct way, it can also be harmful.

If you are performing sitting postures while meditating-

• Always keep your spine straight
• Do not bend too much forward or backward
• Maintain a proper position

In the beginning, you would find uneasy the postures to perform but slowly you would find it convenient to practice.

Here are some basic sitting asana which you can exercise-

• Sukhasana- You will find this asana very easy to practice.
  • Sit straight cross-legged on the floor
  • Place your hands on knees
  • Concentrate on breathing
  • Thrust the lower portion (seat) of the body down to the floor.
  • Now gently lower the knees
  • Start breathing slowly 5-10 times.
  • Now inhale and bring your arms over the head and on exhaling bring your arms down.
  • Practice the pose slowly and gently 5-7 times.
• Vajrasana
  • Sit on the ground, bend your knees and sitting on the lower part of the leg.
  • Keep your hands on the thighs.
  • Breathe slowly and maintain the position for some time.
• Lotus Pose
  • It is for relaxing and calming mind.
  • Sit on the floor crossing your legs.
  • Place your feet on thighs and the sole would face up.
  • Sit erect, keep hands on knees and palms facing up.
• Sitting In A Chair
  • Stand straight on the floor and raise your arms upright.
  • Elongate your spine and do not press the lower ribs in the front.
  • While exhaling bend the knees and also twist the upper part of the body in front at 45 degree.
• Lion Pose:
  • Sit on the knees on the floor so that the heels should touch the buttocks.
  • Place your hands on the knees.
  • Sit straight and keep the head also straight looking in front.
  • Tilt forward and inhale, stretch your mouth wide.
  • Gaze at one point like on your nose.
  • Also stretch your fingers out from the knees.
  • Maintain the pose for some time.
• Paschimottanasana
  • Sit straight on the floor, bring your legs together and stretch them in front.
  • Point your feet towards roof.
  • Your spine should be straight.
  • Now inhale and stretch the arms over the head and spine long.
  • While exhaling bend forward from hips and at the same time try to keep your spine elongated.
  • Bring your hands forward to touch the feet.
  • Hold your feet with the hand and thumb resting on the big toes of the feet.
  • Hold the position for 30 seconds.
  • Practice this pose for 5 minutes.
• ArdhaMatsyendrasana
  • Kneel down on the floor and sit straight
  • Now sit on the right heel
  • Place the left leg over right leg
  • Place the right heel near to the buttocks
  • Stretch the arms and turn towards left side
  • Slowly bring your right arms out of the left knee
  • Grasp the left foot with the right hand
  • Try twist on the left side while exhaling, gazing towards left shoulder.

You can perform all these sitting postures and keep your body fit. These asanas are effective for curing systems like- muscular, respiratory, digestive, excretory, nervous system etc. Only thing you have to care is to learn proper stretching and positions of legs, hands, folds etc. and breathing process.