The document discusses the importance of asanas in yoga. It outlines the history and origins of different asanas and how they were inspired by natural poses from animals and objects. The benefits of practicing asanas are described as improving flexibility, strengthening muscles, reducing stress and anxiety, and enhancing concentration. Common asanas are explained like mountain pose, cobra pose, and headstand which aid in strengthening the spine, shoulders, core and improving balance and posture. In conclusion, the author emphasizes that yoga is a way of living in harmony through different physical poses and being present in the moment.

1. TOPIC – IMPORTANCE OF
ASANAS
PRESENTED BY – SWARNIM
SAHU
COURSE – BA LLB
SEMESTER – 1
SUBJECT – VALUE ADDED
COURSE (YOGA &
MEDITATION)

2. CONTENTS
1. ASANA
2. HISTORY OF ASANAS
3. ORIGIN OF ASANAS
4. BENEFITS OF ASANAS
5. TYPES OF ASANAS
6. CONCLUSION

3. 1. ASANA
An asana is a body posture, originally and still a general term for
a sitting meditation pose, and later extended in hatha yoga and
modern yoga as exercise, to any type of position, adding
reclining, standing, inverted, twisting, and balancing poses.
The Yoga Sutras of Patanjali define "asana" as "[a position that] is steady
and comfortable".Patanjali mentions the ability to sit for extended
periods as one of the eight limbs of his system.Asanas are also
called yoga poses or yoga postures in English.

4. 2. HISTORY OF ASANAS
From a long history, yoga asanas have been modified time to time.
Many yogis today effortlessly do different Vinyasa flow in the class but
knowing basic asanas origin is worthwhile for a real seeker.
In the history of yoga asana, its evolution has 4 main eras.
• Pre-Vedic Age of Asana
• Asana in the Vedic Texts
• Asana in The Yogic Texts
• Modern History of Asana

5. 3. ORIGIN OF ASANAS
Some of the yoga postures came into existence when Indian exercise tradition
(called vyayama) and west’s gymnastics approach exercises get mixed. These are called modern
yoga asanas, barely has 200 years of history. However, traditional asanas have a history even
before when Patanjali existed 2000 years back in India.
Some examples of asanas originated from natural observation are:
• Cobra Pose – By observing how cobra releases their aggression and emotions by stretching
through the head, Bhujangasana (Cobra pose) is derived.
• Tree Pose – By observing how a tree firmly stands on its base, Virksasana (tree pose) is
derived where we try to balance our upper body on unshakable feet.
• Sun Salutation – For being a source of light to the world, Sun Salutation is derived to worship
the sun at the time of sunrise. It comprises 12 asanas which said to have ties to ancient times.

6. 4. BENEFITS OF ASANAS
The practice of Yoga Asanas has been around for ages because of their
several health benefits. Following are some of the most significant benefits
of asanas :-
• Yoga asanas help stretch our back, knees, and hips, thus relieving tension
and muscle pain.
• Yoga poses help calm our minds and reduce stress and anxiety. They also
boost concentration.
• As the body movement during yoga stretches our muscles, blood
circulation in the body increases. It makes the body more flexible.
• The majority of the yoga poses require us to sit or stand with our backs
straight. It helps in improving body posture and also increases strength.

7. 5. TYPES OF ASANAS
Asanas can be classified in different ways, which may overlap: for example, by the position of the head
and feet (standing, sitting, reclining, inverted), by whether balancing is required, or by the effect on the
spine (forward bend, backbend, twist), giving a set of asana types agreed by most authors. Mittra uses
his own categories such as "Floor & Supine Poses".Darren Rhodes and others add "Core strength",while
Yogapedia and Yoga Journal also add "Hip-opening" to that set.The table shows an example of each of
these types of asana, with the title and approximate date of the earliest document describing (not only
naming) that asana.
• GS = Goraksha Sataka, 10th century
• HY = Hemacandra's Yogasastra, 11th century
• VS = Vasishtha Samhita, 13th century
• HYP = Hatha Yoga Pradipika, 15th century
• JP = Joga Pradipika, 18th century
• ST = Sritattvanidhi, 19th century
• TK = Tirumalai Krishnamacharya, 20th century

8. Types of asana, with dates and examples
Type
Describe
d
Date Example English Image
Standing TK 20th C.
Parsvako
nasana
Side
angle
Sitting
Meditation
GS 1:10–
12
10th–11th
C.
Siddhasa
na
Accomplis
hed
Reclining HYP 1:34 15th C.
Shavasan
a
Corpse
Inverted HY 11th C. Sirsasana
Yoga
headstand
Balancing VS 13th C.
Kukkutasa
na
Cockerel
Forward
bend
HYP 1:30 15th C.
Paschimot
tanasana
Seated
Forward
Bend
Backbend HYP 1:27 15th C.
Dhanuras
ana
Bow
Twisting
HYP 1.28
–29
15th C.
Ardha
Matsyendr
asana
Half Lord
of
the Fishes
Hip-
opening
HYP 1:20 15th C.
Gomukha
sana
Cow Face
Core
strength
ST 19th C. Navasana Boat

9. Some of the most common types of yoga
asanas that people regularly practice are
:-
Tadasana
Commonly called the mountain pose, tadasana requires one to stand
on their toes with hands stretched above. It is best for improving
posture and body balance.

10. Bhujangasana
Also known as the cobra pose, bhujangasana requires laying
down on the stomach and stretching the torso. It strengthens
the shoulders and spine and is also good for the nervous
system.

11. Vajrasana
It is commonly called the thunderbolt or the diamond pose,
in which one has to fold their legs and sit in a kneeling
position.

12. Trikonasana
It is called the extended triangle pose. Trikonasana improves
blood circulation in the body and improves heart health. It
also helps in getting rid of lower back pain.

13. Dandasana
Also called the plank pose, dandasana is one of the best yoga
poses to improve body posture. It also helps to calm the
mind.

14. Sarvangasana
This pose is called the shoulder stand, in which one has to
lift their body with the help of their shoulders. Sarvangasana
is good for getting relief from constipation and back pain.

15. Vrikshasana
In this pose, you need to stand straight like a tree with one
foot on the other leg. It helps in improving body balance.

16. Naukasana
Also called the boat pose, where one sits on their hips with
the upper body and feet lifted. Naukasana strengthens the
core and abdominal muscles and also improves the health of
the kidney and liver.

17. Sirsasana
It is the king of all yoga poses. Sirsasana is the inverted yoga
pose where one has to perform a headstand for a few
minutes. It strengthens the core and also helps in reducing
swelling in the legs.

18. Uttanasana
It is the standing forward bend pose where one needs to
stand straight and bring their upper body down. Uttanasana
helps in releasing tension from the back and neck and also
makes the legs strong.

19. 6. CONCLUSION
The purpose of Yoga is to create harmony in the physical, vital, mental, psychological and
spiritual aspects of the human being. In the foregoing pages of this book, I have
described the Technique of relaxation in different postures viz., standing, lying and sitting
postures which brings in this harmony. Yoga is not mere practice for an hour or two in a
day but it is the most scientific way of living, all the twenty-four hours of the day. During
the whole day you may be only in one of these three postures and hence a skilful
adjustment in them will effect the required harmony. "Yogasthah Kuru Karmani- Be
established in Yoga and do all your duties." "Yogah karmasu Kausalam-Yoga is skill in
action." Skill here means to be in tune with the nature of the Supreme Reality. Be a
Yogin always, is the loving instruction of Lord Krishna. Convert life into Yoga, so that
you may ensure success in all the fields of activity. By regular practice, by using your
presence of mind, skill and wisdom, you can become Yogins and enjoy happiness and
peace, whatever be the circumstances and conditions in which you are placed.

20. BIBLIOGRAPHY
• Patanjali. Yoga Sutras. p. 2.47.
• Verse 46, chapter II, "Patanjali Yoga sutras" by Swami
Prabhavananda, published by the Sri Ramakrishna Math ISBN 978-
81-7120-221-8 p. 111
• Mittra, Dharma (2003). Asanas: 608 Yoga Poses. ISBN 978-1-57731-402-8.
• Rhodes, Darren (2016). Yoga Resource Practice Manual. Tirtha
Studios. ISBN 978-0-9836883-9-6.
• Beyogi Library of Yoga Poses – an illustrated set of asanas with
descriptions
• Jack Cuneo Light on Yoga Project – a photographic record of one
man's attempt to perform all Iyengar's asanas
• https://en.wikipedia.org/wiki/Asana
• https://bebodywise.com/blog/types-of-asanas/
• https://www.fitsri.com/poses/what-is-asana