Yoga Health Benefits and List of Asanas:
The following health article details about “Yoga Health Benefits and Asanas.”
Introduction to Yoga: – The word “yoga” comes from the Sanskrit root yuj, Yoga is an old age art based on a harmonizing system of development for the body, mind, and spirit. Continuos practice of yoga will lead to a sense of peace, well-being, and also a feeling of being at one with their environment.
Many studies determine the effectiveness of yoga as a complementary intervention for cancer, schizophrenia, asthma, and heart disease. Yoga may reduce risk factors and aid in a patient’s psychological and healing process.
Many different kinds of yoga exist and it can be difficult to figure out which particular style is right for you. Most styles of yoga are based on the same basic yoga poses (called asanas), however the experience of one style can be different than another. We have outlined the most popular forms of yoga, along with their essential characteristics, to make it easier to know where to begin.
What ever style of yoga you choose to do; you will likely see improvements in many areas of your health.
Yoga Health Benefits – Some of the health benefits and advantages of Yoga:
- Improves anxiety and depression
- Increase your energy levels
- Detoxify your organs
- Increase your flexibility
- Improve your posture
- Increase muscle tone and strength
- Helps with chronic pain
- Improve your circulatory and cardio health
- Release endorphins that improve your mood
- Helps you sleep better
- Improve athletic performance
- Reduce injuries
Yoga Health Benefits – Types of Yoga:
- Hatha Yoga
- Restorative Yoga
- Sivananda Yoga
- Vinyasa
- Iyengar Yoga
- Ashtanga Yoga
- Yin Yoga
- Power Yoga
- Bikram Yoga
- Jivamukti Yoga
- Viniyoga
- Anusara Yoga
- Kundalini Yoga
Yoga Health Benefits – Hatha Yoga:- Hatha is a general category that includes most yoga styles. It is a system that includes the practice of asanas and pranayama, which help bring peace to the mind and body, preparing the body for deeper spiritual practices such as meditation. It is difficult to know what a particular Hatha class will be like. It will be gentle, slow and great for beginners or students who prefer a more relaxed style where they hold poses longer. It can vary a lot, so it is a good idea to call the studio before attending the class.
Yoga Health Benefits – Restorative Yoga: – Restorative is a gentle, relaxing, passive style that allows to relax and release the body into a gentle stretch that is held for as long as 10-15 minutes. This style makes use of a wide range of props, including bolsters, blocks, straps and blankets. It will provide support within each pose, making it easier to completely leg go.
Yoga Health Benefits – Sivananda Yoga:- Sivananda is a form of Hatha founded by Swami Sivananda and brought to the west by Swami Vishnu-devananda. It typically begins with Savasana, kapalabhati and anuloma viloma, followed by a few rounds of surya namaskara. The class then moves through Sivananda’s twelve asanas, which together are designed to increase strength and flexibility of the spine. Chanting and meditation can also be a part of a full-length class.
It consists of 5 main principles proper exercise (asanas); proper breathing (pranayama); proper relaxation (Savasana); proper diet (vegetarian); and positive thinking (vedanta) and meditation (dhyana).
Yoga Health Benefits – Vinyasa:- Like Hatha, Vinyasa is a general term that describes many different styles of yoga. It essentially means movement synchronized with breath and is a style based on a rapid flow through sun salutations. You also see a vinyasa class referred to as a flow class, which refers to the continuous flow from one posture to the next.
Yoga Health Benefits – Iyengar Yoga:- The trademark of Iyengar is the intense focus on the subtleties of each posture. B.K.S. Iyengar teaches classes from his home in Pune, India and has become one of the most popular gurus of our time. In a typical Iyengar class, poses are held much longer than in other schools of yoga, in an effort to pay closer attention to the precise musculoskeletal alignment within each asana. Another trademark of Iyengar is the use of props, such as blocks, belts, bolsters, chairs and blankets, which are used to accommodate injuries, tightness or structural imbalances, as well as teach the student how to move into a posture properly.
Yoga Health Benefits – Ashtanga Yoga:– Ashtanga is a system of yoga that was brought to the modern world by Sri K. Pattabhi Jois. If you attend an ashtanga class at a studio you will be led nonstop through one or more of the ashtanga series, while being encouraged to breathe as you move from pose to pose. Each series is a set of asanas, always in the same order. It is typically fast-paced, vigorous and physically challenging.
There are six series in total, increasing in difficulty as you move from the primary series on. Even though a typical class moves quite quickly, most Ashtanga studios offer Mysore-style classes, which allow students to work at their own pace and to be assessed by senior instructors.
Yoga Health Benefits – Viniyoga:- Viniyoga refers to various means and methods of practice to the unique condition, needs and interests of the individual. Created by T.K.V. Desikachar, the goal is to give the practitioner the tools to individualize and actualize the process of self-discovery and personal transformation.
Power yoga is described as a vigorous, vinyasa-style yoga. It closely resembled Ashtanga and was an attempt to make Ashtanga more accessible to Western students. It is not a set series of poses, but rather allows the instructor freedom to teach what they want.
Power yoga’s popularity is widely spread around the world and is now taught in most studios. Because the style is different, it is recommended that you consult with the studio or individual instructor before attending a class.
Yoga Health Benefits – Bikram Yoga:- Bikram class is the same where you go, consisting of the 27 postures and two breathing techniques, in the same order for 90, in a room heated to 105°F (40.6°C), with a humidity of 40%. You can also be certain that you will sweat; the room is hot and the class challenges you both physically and mentally. This yoga manages weight and allow to move more deeply into poses.
Yoga Health Benefits – Jivamukti Yoga:-David Life and Sharon Gannon created jivamukti yoga in 1984, and since then have studied with a number of teachers, including Swami Nirmalananda and Sri K. Pattabhi Jois. The classes resemble ashtanga in the vinyasa-style flow through asanas. Each class begins with a warm-up sequence unique to jivamukti and often teachers will incorporate weekly themes, chanting, meditation, readings and affirmations.
Yoga Health Benefits – Viniyoga:-Viniyoga is a yoga that has various means and methods of practice to the unique condition, needs and interests of the individual. Created by T.K.V. Desikachar, the goal is to give the practitioner the tools to individualize and actualize the process of self-discovery and personal transformation.
Yoga Health Benefits – Anusara Yoga:-The Anusara is a new system of Hatha that teaches a set of Universal Principles of Alignment that underlie all yoga postures, while encouraging flowing with grace and following your heart. Founded by John Friend, the practice of anusara is broadly categorized into three parts, known as the Three A’s. They include attitude, alignment and action.
Yoga Health Benefits – Kundalini Yoga:-This is repeated movements or exercises, dynamic breathing techniques, chanting, meditation and mantras. Each exercise, referred to as a kriya, is a movement that is often repeated and is synchronized with the breath. The practice is designed to awaken the energy at the base of the spine in order to draw it upward through each of the seven chakras.
Brought to the west by Yogi Bhajan, this form of yoga looks and feels quite different than any other, due to its focus on repetitive, enhanced breathing and the movement of energy through the body.
Yoga can do much more than muscle power and reduce stress. A study conducted at shows those short 20-minute sessions of yoga can help your brain work better and keep your mind focused. This standing pose build stamina and balancing poses cultivate concentration. Twists will help you detoxify the body and release tension. If you’re new to yoga, start with these basic asanas.
Yoga Health Benefits – Types of Yoga Asanasand their Benefits:
Yoga asanas are the simplest and the easiest way to reduce excess weight and meditating our body and mind. The ancient practice types of yoga asanas provides a wide range of mind and body benefits, including other benefits like giving strength and flexibility, stress relief and even cures many diseases. Yoga is about stretching body in different forms and meditation. Yoga poses like Dhanurasana, Surya namaskara, Bhujangasana, Kapalabhati pranayama and many other effective yoga poses helps in reducing weight as well as belly fat.
- Yoga Health Benefits – Tadasana (Mountain Pose)
Tadasana is also known as mountains pose and it is one of the best yoga asanas. Doing yoga regularly gives a massage to our hands, back, spine and the whole body. This is the most recommended asana for increasing height as well. So practice it daily morning to start your day in an energetic way.
2) Yoga Health Benefits – Vrikshasana (Tree Pose)
This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back. It is like the steady stance of a tree. Place your right foot high up on your left thigh. The sole of the foot should be flat and placed correctly. Keep your left leg straight and find your balance. Raise arms over your head and bring your palms together keep your spine is straight and take few deep breaths. Slowly exhale and bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg.
3) Yoga Health Benefits – Adho Mukho Savasana (Downward Facing Dog Pose)
Stretches, chest and lengthens the spine, providing additional blood flow to the head. Sit on heels; stretch your arms forward on the mat and lower your head. Form a table, like pushing your hands, strengthening your legs and slowly raising your hips. Press heels down, let your head hand freely and tighten your waist. It will leave you feeling energized.
4) Yoga Health Benefits – Trikonasana (Triangle Pose)
This pose also known as Triangle pose includes elongating your body muscles through which body functions in a sound manner. This is good for pregnant women as this helps them to reduce anxiety, stress and blood pressure. This asana is memory booster and helps control thighs and waist size.
It stretches the legs and torso, mobilizes the hips and promotes deep breathing, leaving one with enlivening effects. Stand with your feet wide apart; stretch your right foot out while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale, exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight. Bent sideways stretch as much as you can while taking long, deep breaths. Repeat on the other side.
This trikonasana yoga stretches and strengthens the muscles along with improving the functions of our body. This is a very useful yoga exercise for pregnant women. It helps to reduce blood pressure, stress and anxiety and also improves the functions of the blood through the entire body. This yogasana improves our balance & concentration power. It also removes fats from waist and thighs.
5) Yoga Health Benefits – Kursiasana (Chair Pose)
This strengthens the muscles of the legs and arms. It builds your will power and has an energizing effect on the body and mind. Stand straight with your feet slightly apart. Stretch your arms but don’t bend your elbow. Inhale and bend your knees, pushing your pelvis down like you are sitting on chair. Keep hands parallel to the ground and back straight. Take deep breaths. Bend gradually don’t bend your knees beyond your toes
6) Yoga Health Benefits – Naukasana (Boat Pose)
It tightens the abdominal muscles and strengthens shoulders and upper back. It leaves the practitioner with a sense of stability. Sleep back on the mat with your feet together and hands by your side. Take a deep breath and while exhaling gently lift your chest and feet off the ground. Stretch your hands in the direction of your feet. Your eyes, fingers and toes should be in one line. Hold until you feel some tension in your stomach and navel area as your abdominal muscles begin to contract. As you exhale, come back to the ground and relax.
7) Yoga Health Benefits – Bhujangasana (Cobra Pose)
This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible. Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the support of your hands. Put pressure on both palms and keep your elbows straight. Tilt head back and keep your shoulders away from your ears. Exhale while coming back to the ground.
8) Yoga Health Benefits – Paschimottanasana
This asana helps in improving the flexibility of the hamstrings and hips and lengthens the spine. Sit with your back straight and toes pointing outwards. Breathe in and raise your hands over your head and stretch. Breath out bring your hands down and bend then forward to touch your legs. Place your hands wherever they reach, hold your toes but don’t force yourself. Breathe in and elongate your spine. While exhaling out, keep your navel close to your knees.
9) Yoga Health Benefits – Child’s Pose
This restful posture helps let go and surrender. It restores vitality physically, mentally and emotionally. Bend your knees and sit on your heels. Keep your hips on your heels. Lower head on the mat and bring your hands forward by your side. Press thighs towards your chest and breathe lightly.
10) Yoga Health Benefits – Sukhasna
Sukhasna is very good position for pranayama and meditation. It gives the practitioner a centering effect. All the other asanas are done to eventually make the body feel comfortable to be able to sit in this position for meditation. Sit comfortably on the mat with crossed legs. Keep spine straight. Place your hands on your knees. You can use the Jnana mudra or Chin mudra. Relax your body and breathe gently.
11) Yoga Health Benefits – Slow Neck Stretches Yoga Asana
To start with yoga, one should get started with the basic exercises first like slow neck stretches. Recommend to do 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.
This one is the basic and can be said as a warm up exercise where you need to move your head slowly in one direction then another. This asana removes pain and stress from your body. This pose is good for all and can be performed anywhere, so if you are in office and feels drained do this.
12) Yoga Health Benefits – Uttanasana (Standing Forward Fold Pose)
Uttanasana is a forward bending pose which relaxes us from stress and anxiety. And with the arm bind, this standing forward bend variation provides a deep shoulder stretch. By binding the hands, it also allows the arms to stretch and tighten the shoulders to relax. It also brings some blood back to the brain while giving a great stretch to the legs.
This is a standing forward folded or bending pose which helps in anxiety and stress reduction. It relieves back and muscles pain and strengthen muscles. It is beneficial for the supply of blood to the brain.
13) Yoga Health Benefits – Dhanurasana Yoga (Bow Pose)
Dhanurasana is very effective in weight loss program. This yoga pose helps in reducing the belly fat very easily. It streng maskara is considered to be two sets of the twelve asana, with a change in the second set where the opposing leg is moved first. It improves flexibility, strength, balance, reduces stress and anxiety, reduces symptoms of lower back pain, shortens labor and improves birth outcomes, and reduces sleep disturbances and hypertension. It increases energy, decreases fatigue and very beneficial for asthma and chronic diseases. This is s basic yogasana set to stretch your legs and reduce weight.
Planning to lose your weight then start with this yoga pose. It helps you in belly size reduction and makes your spinal cord, ankles and other body parts healthy. It’s
not only a stress buster but also provides flexibility to the backbone. Overall a complete asana for a proper functioning of organs like kidney, stomach, pancreas, liver and intestines.
14) Yoga Health Benefits – Kapalbhati Yoga Asana
Doing 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. Kapalbhati is the most important and recommended breathing exercise, which cures stomach disorder completely, helps to loses weight. It is very effective in weight loss (mainly belly fats). This is superb yogasana for ever.
Kapalbhati pranayama is the easiest one and is recommended for digestive issues. It helps in enhancing your metabolism, cures indigestion and ultimately reduces weight. This asana is a breathing exercise which can be done 5 minutes or more daily once you get used to it. It has many benefits like curing asthma, lungs disorders, diabetes, acidity, constipation, sinus, hair loss and much more.
15) Yoga Health Benefits – Baddha Konasana Yoga (Bound Angle Pose)
This pose of yoga for beginners helps to open up the hips and ease sciatica discomfort that can be made worse by sitting for long periods. The sciatic nerve starts in the lower back and runs down both leg, and sciatic nerve pain can occur when the nerve is somehow compressed. Long commutes and sitting for long periods of time exacerbates it.
Also known as bound angle pose this asana helps to relax hips muscles and provide relief in aching back. Those who have a problem with sitting down and for longer periods should opt this pose. When a person sits in an angle position as shown in the figure the sciatica nerve gets stretched which gets relaxed in a span of time and gets cured.
16) Yoga Health Benefits – Sheersasana (Headstand Pose)
Regular doing Sheersasana cures insomnia, spine problems and also improves concentration powers and 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.
Also known as head stand pose is very helpful for insomniacs i.e. those who have sleeping disorders. It boosts concentration and brainpower by increasing blood circulation in the brain for proper functioning. Anyone can perform this asana especially those who have liver; a migraine etc. such problems should perform this regularly. Though we would suggest, you take proper precautions.
17) Yoga Health Benefits – Eagle Twist Yoga Posture For Beginners
This asana helps in relaxing and it also an excellent way to increase side-to-side spinal flexibility. With regular practice of this asana every day we can relieve pain in the lower belly and lower back.
18) Yoga Health Benefits – Surya Namaskar
This asana is a compilation of 12 asanas packed in 2 sets and is considered to be 1 of the best pranayamas. The reason is its aids chronic diseases, hypertension, anxiety, stress and lower back pain. It provides flexibility and enhances energy. If you are looking forward to a weight loss, this can work wonders.
19)Yoga Health Benefits – Paschimottanasana
This is a forward bending pose which creates pressure from head to toe. Thus helps in height elongation and pelvic muscles strengthening that is why it is recommended women after pregnancy to reduce belly.
20) Yoga Health Benefits – Ardha Halasna
This is a half plough pose, it is good for abdominal organs and weight reduction from targeted areas like thighs, stomach, and hips. This asana also treats constipation and cures indigestion. If you are suffering from stomach ache, digestion, bloating, belching, lack of appetite, arthritis, etc. this pose is perfect.
21) Yoga Health Benefits – Sarvangasana
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.
22) Yoga Health Benefits – Halasana
This asana increases flexibility and cures back and muscle pains. Known as plough pose this asana is a blessing for people suffering from indigestion and constipation problems. It is a overall treatment for menopause symptoms, spinal cord strengthening, weight loss and diabetes, etc.
23) Yoga Health Benefits – Bhujangasana
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 asanas improves blood circulation, strengthens spinal cord, headache and eliminated kidney problems.
24) Yoga Health Benefits – Balasana
This is a child pose which is incredibly simple in which you have to bend down as shown in the image. This pose stretches your muscles and helps you in back pain and spinal issues. It strengthens joints, hips, and muscles. This Yoga Asanas is not recommended for pregnant women and high blood pressure patients.
25) Yoga Health Benefits – Vajrasana
Looking for a simple yet powerful asana then go for Vajrasana that can be performed before or after meals. This is also known as Diamond pose this asana helps indigestion, acidity issues, and constipation. It is also good for joint and back pains, relieves stress and brings the mind back to stability.
26) Yoga Health Benefits – Pavana Muktasana
Digestive problems can be eradicated with the help of this pose. This pose helps in removing gasses and helps in stomach bloating and belching hence also called as Wing removing Yoga Asanas. It cures back pain and strengthens the abdominal area.
27) Yoga Health Benefits- Utthanapadasana
This raised leg pose is good for stomach problems and back pain. Those who want flat abs should practice this daily. You can even do this by lifting one leg at a time. Arthritis, gastric problems, heart problems, waist and back pain, can be relieved by this asana.
28) Yoga Health Benefits – Matsyendrasana
Matsyendrasana also called half twist yoga pose is very helpful in increasing blood supply and proper function of lungs. It builds up spine and back muscles. It’s a great hip and joint pains buster. This asana is also recommended for diabetes, UTI (Urinary tract disorders), spinal disorders, cervical problems, and constipation.
29) Yoga Health Benefits – Setu Bandhansana
Also know as brider pose. We generally forget doing any extercise for strengthen our legs as we care more on our upper body part appearance, but we spend most of the hours on our legs only, so we should start workout meant for strengthens our legs. This pose, setubandhasan strengthens the legs, back neck and chest. It provides great balancing power to our body.
30) Yoga Health Benefits – Ustrasana
Also know as camel pose is especially good for back problems. While perfoming this asana we generally look like camel so it is called camel pose. This asana is good for back problems, relaxing mind, blood circulation, respiratory system, endocrine and nervous system. It helps increase chest size and lung capacity, brings flexibility in chest, abdomen and neck. It is benefical for asthma patient and helps in reducing fats from stomach.
Practice these twice a week and gradually make it a part of your daily routine.
Side Effects of Yoga:
- Complications with glaucoma
- Aggravation of high blood pressure
- Back injury
- Muscle strain