YOGA Asana or Yogic Postures- The Wellness Mantra and Awareness
Lifestyle Yoga

YOGA Asana , Yogic Postures- The Wellness Mantra

Yoga asana Wellness mantra
Written by Anima Sur

Have you ever wonder how it would be like to relieve all your little to not-so-little physical pain and agonies, soothe your mental aggression and afflictions, fulfill your spiritual well being and a quality life- all by just devoting your time and dedication?

Well, YOGA  or Yoga asana lets you know this and much more. Using your body to reach the mind, heal the cores-the transformative benefits of yoga are all that it ensures as a consequence. Allowing yourself to be lured in by its health reinforcing promises, find yourself soothing, restoring and strengthen your physical body. With time see it becoming an indispensable part of your life, rejuvenating your life in many ways.

Some Simple YOGA exercises are known as Yoga Asanas

Yoga is a basic step a guiding force to explore yourself unleashing your full potentials. Yogic postures (Asanas) replenish your being in its entirety. Yoga is like the music-the rhythm of the body, the melody of the mind and the harmony of the soul together creating the symphony of life. Here will try to give some asana descriptions along with yoga benefits.

  • Tadasana
  • Vrikshasans
  • Sukhasana
  • Padmasana
  • Sarvangasana (Shoulder stand)
  • Halasana (Plough Pose)
  • Vajrasana (Diamond Pose)
  • Baddhakonasana (Bound Angle)
  • Titli Asana (Butterfly Pose)
  • Bhujangasana (Cobra Pose)
  • Sarpasana (Snake Pose)
  • Makarasana (Crocodile Pose)
  • Ushtrasana (Camel Pose)
  • Matsyasana (Fish Pose)
  • Dhanurasana (Bow Pose)

Benefits of Yogasanas



Tada means mountain. It implies a pose where you stand firm and erect as a mountain.

Stand erect with the feet together; the heels and big toes touching each other. Distribute the body weight evenly, raise the arms over the head, interlocking the fingers and turn the palms upward. Inhale and stretch the arms up, coming up onto the toes, stat in this position and breathe, stretching the entire body. On an exhale come down onto the feet and on another inhale, rise on the toes again.

Tadasana improves body alignment and posture helping in mastering the art of standing correctly.


Vrikshasana-the tree pose

Vriksha means a tree. Stand in Tadasana. Bend the right leg at the knee and place the right heel at the foot of the left thigh. Rest the foot on the left thigh, toes pointing downwards. Balance on the left leg, join the palms and raise the arms straight over the head.. Stay in this position for few seconds breathing deeply. Then separate the palms and lower the arms, straighten the right leg and stand again in Tadasana. Repeat for the opposite leg.

Vrikshasana improves concentration, strengthens the leg muscles as well as improves alignment. This pose gives you a sense of grounding. Helps to Improve your balance and poise.

Caution: not for persons with knee and back injuries.

Some Simple YOGA Asanas-Sitting Position


Sukhasana-the lotus posture

The “Simple Cross-Legged Pose” is intended to be comfortable and calming. Those who find it difficult to do Padmasana can start with Sukhasana

It strengthens the back and stretches the knee and ankles. Sukhasana also opens the hips, groin, and outer thigh muscles. Sitting upright with your spine aligned also reduces stress and anxiety. It calms the mind and is known to be therapeutic for stress.



Padmasana-Simple Cross-Legged Pose

Sit on the ground with your legs stretched in a straight line. Bend your right knee and take your right foot and place on the left thigh bringing it as close as possible to the navel. Follow the same procedure with the left leg. By this way, both your knees come in contact with the ground such that soles are pointing in upward direction and spine is erect.

Padmasana calms the mind, helps in concentration, kundalini awakening and ultimately gives relaxation offering natural balance throughout your body and mind.

Caution: Not for persons with knee injuries

Other Yoga Asanas in Details:


Sarvangasana or shoulder stand is an inverted asana in Hatha yoga and considered as the “Queen of asanas”.
Its literal translation in Sanskrit means “posture of the complete body” and conveys its great significance and

1. Lie on your back keeping the hands by your side, palms facing upward and feet together.
2. Rest the back on the ground, raise both the legs to an angle of 90 degrees.
3. Support the back with both hands and raising your hip and back till the body rests on the shoulder. The chin should rest between the clavicle bones.
4. breathing normally hold the pose for 30 seconds.
5. Gradually add 5 to 10 seconds every day until you can comfortably hold the pose for 3or more minutes.
6. to come down, bend your knees into your torso, and roll your back slowly onto the floor. keeping the back of your head on the floor all the while.
Take care to come down carefully and smoothly without jerks and stop.

1. Pressing the chest against the chin, this asana harmonizes the thyroid function. the thyroid gland is located in the throat and provides energy to the body,
controlling metabolism.
2.Balances the circulatory, digestive, reproductive, nervous and endocrine system.
3. bringing adequate blood supply to the brain, this asana relieves mental and emotional stress, fear and headache, and help clear psychological disturbances.
4. its influence on the parathyroid gland ensures normal development and regeneration of bones.
5. The flexibility of the neck vertebrae is improved and the nerve passing through the neck to the brain are toned.
asana is considered a good yoga therapy for the treatment of asthma, Diabetes qualities thyroid disorders important prolapse menopause menstrual disorder and leucorrhoea
6. this asana help prevents cough, common cold and flu if practiced regularly.

1. This should not be practiced by a person suffering from an enlarged thyroid or goiter.
2. do not practice in case of a neck injury, high BP, spleen disorder, spondylosis.
3. do not try if suffering from breathing problems or pain in the upper spine.
4. Avoid during advanced stages of pregnancy.


Halasana (Plough Pose)

This asana is recommended to be performed after the Sarvanga asana. There is a strong forward stretch exerted on the spine, which makes the entire body supple.

1. Be in Sarvanga asana position supporting the back with the hand take the lake behind the head.
2.bring the toes to the ground.
3.if you cannot touch the ground with your toes, keep supporting the back with your hands so that the back muscles are not strained.
4. as much as possible keep your torso perpendicular to the floor and your legs fully extended.
5. Beginners should hold this position for 15 seconds.
6. to exit the asana, lift back into Sarvangasana, then roll down onto your back.

1. Halasana messages all the internal organs, activates the digestion, relieving constipation and dyspepsia.
2. Besides revitalizing the spleen, this asana promotes the production of insulin by the pancreas and improve liver and kidney functions.
3. it improves the functioning of the abdominal organs, besides, relieving spasms in the back muscles toning the spinal nerves and increasing blood circulation to the whole area.
4. the chain presses on the neck, the thyroid gland is massage as a result, this asana regulates the activities of the thyroid gland leading to balance in the bodies metabolic rate.
5. it stimulates the thymus gland boosting the immune system.

For those having a hernia, slipped disc, High BP or arthritis of the neck should not practice this asana.


Vajrasana(Diamond Pose)

Kneel down and sit back on your heels. The first toe of both the feet should touch each other.
1.bending the legs at the knees, sit on the knees.
2. the feet should be placed under the hip in such a way that one big toe touches the other.
3. the knees should be together and heels apart
4. rest On The heels.
5. Place the hands on the knees.


1. This asana gives you control over your sexual Desire. There is direct pressure on the vajra Nadi which controls the Sex organs.
2. sitting in vajrasana is extremely beneficial for the digestive system. This asana greatly help in relieving stomach in ailments such
as hyperacidity and peptic ulcer
3. It is also a very good posture in meditation as the spine becomes erect with no effort. It also affects the chakras example Muladhara.
4. this asana is especially beneficial if done after the meals. It has a direct effect on digestion. Sit for as long as you can.
5. Vajrasana alters the flow of blood and nervous impulses in the pelvic region and strengthens the pelvic muscles.
6. it is a preventive measure against hernia and also helps to relieve piles. asset women in labor and health in elevated menstrual disorders.
1. One should not put more than normal pressure on the arm and the ankle joints while doing this asana.
2. persons suffering from knee injuries should avoid doing this asana


Baddhakonasana (Bound Angle)

1.Sit with your legs straight out in front of you.
2. bend your knees and pull your Heels towards your pelvis.
3. Drop your knees to the sides and press the soles of your feet together.
4. Try to bring The Heels as close to your pelvis as you comfortably can. with the first and second finger and thumb grasp the big toe
of each foot
5. Always keep the outer age of the feet firmly on the floor.
6. never force your knees down instead release the head of the thigh bone towards the floor. when this action leads the knees to follow.
7. Stay in this position from 1 to 5 minutes.
8. then inhale, Lift your knees away from the floor, and extend the legs back to their original position.


1. This asana stimulates abdominal organs, ovaries, prostate gland, bladder, and Kidneys.
2. it is an excellent asana for women in preparation for childbirth.
3. it is also very helpful in menopause.
4. this asana stimulates the heart and improve general circulation. stretches the inner thigh, groin, and knees.
6 practice of this asana soothes menstrual discomfort and sciatica. is said to be therapeutic for flat feet, high BP, infertility, and asthma.
8.this asana, in general, is very useful for boosting immunity.

Titli asana

Titli Asana (Butterfly Pose)


1.Sit on the floor with both legs spread in front. keep your head, neck, and spine erect.
2. hold the ankles of the respective legs; bending the legs at the knees, bring the feet closer to the body. Make sure that the outer edge of the feet touches the ground.
3. firmly grab the big toes pulling The heels together towards your body. flexing the thighs, press the knees to the ground; keep looking ahead
4. Push the thighs down with the hand to touch the knees to the ground.
5. do not apply too much force to ground your knees. Instead, release the heads of the thighbone towards the floor. when this action leads,          the knees follow.
6. now remove the hands from the thighs and hold the feet together. Move the knees up and down without any support .do not lean in front or back while performing this pose. continue flapping initially for 20 to 30 times.


1. Prepare the legs for padmasana and other meditative asanas.
2. relieve the inner thigh muscle tension
3. remove tiredness from long hours of standing and walking.
4. helps in relieving stress and lifting your spirit is also beneficial to tone the urogenital system.


Bhujangasana (Cobra Pose)

Name of this Yoga asana comes from the Sanskrit word Bhujanga (snake, Serpent) and asana (pose)

1. Lie flat on the stomach with the legs straight, feet together, tone pointing away from the body.
2. place the palm of the hand flat on the floor, below and slightly to the side of the shoulder
3.the arms should be positioned so that the elbows point Backward and are close to the side of the body
4. Without lifting the Navel from the ground, raise the chest and head, arching the back.
5. stretch your body as much as possible.
6. to return to the starting position, slowly bring the head forward, release the upper back by bending the arms, lower the navel, chest,
Shoulders and finally the forehead to the floor. relax the lower back muscle


1. This Yoga asana is beneficial in relocating slipped disc.
2, it removes backpacks and keeps the spine supple and healthy
3. By arching the spine the asanas improve circulation in the back region and toning of the nerves,
promoting better communication between the brain and the body.
4. Asana is especially beneficial for women. It regulates the menstrual cycle curing the problems of the irregular menstrual cycle.
the reproductive organs are massaged benefiting the ovaries and uterus.
5.Beneficial for all abdominal organs -liver, kidney etc. It improves appetite and relieves constipation
6. Adrenal glands also get a massage and stimulated to work to the efficiency.

Sarpasana (Snake Pose)



1. Lie flat in prone(face down) position on the floor.
2. rest the chin on the floor, keeping the leg straight and the feet together.
3. stretch the toes out, with the upper feet touching the floor.
4. interlock the fingers of both hands behind the buttocks.
5. keep the elbow straight and lift the arms behind the back.
6.using the lower back muscles, slowly raise the head, shoulder, and chest as much as possible from the floor.
7. Push the hands further back and raise the arms as high as possible.
8. raise the body as highest possible without straining and squeeze the shoulder blade together while looking forward.
9. hold only for as long as it is comfortable.
10. slowly return to the starting position and relax the whole body.
11.release the hands and relaxed the arms by side of the body.


1. The benefits of this Yoga asana are same as those of the Bhujangasanas with increased influence on the chest.
2. this asana pressurizes the air within the lungs and helps to open out inactive alveoli, improving both the removal of carbon dioxide
and the intake of oxygen.
3. due to the increased pressure within the chest cavity, the heart is toned and strengthened.
4. the regular practice of this asana is very useful for those suffering from asthma
5. Regular practice helps to release blocked emotions.


Makarasana (Crocodile Pose)


1. Like flat on the stomach.
2. raise the Head and Shoulders.
3. rest the chin in the palms of the hands with the elbows on the floor.
4. ensure to keep your elbows together so as to form a more pronounced arch to the spine.
5. maintenance a slight distance between the elbows so as to relieve excess pressure on the neck
6. in this yoga asana, the effect is felt at 2 points- The neck and the lower back


1. This asana is a boon for door suffering from slip disc, sciatica, lower back pain.
2.This asana encourages the vertebral column to resume its normal shape And releases compression of the spinal nerves.
3. it is a must for those suffering from asthma and other lung ailments as this asana allows More air to enter the lungs.


Ushtrasana (Camel Pose)


1. For this yoga asana, first, sit in Vajrasana resting the hips on the feet with spine erect.
2. then, stand on your knees keeping a distance of 6 inches in between your knees and feet.
3. lean backward; slowly catch hold of the right Heel with the right hand and the left heel with  the left hand.

4. Bend From your lumbar region.
5. push the abdomen forward while thighs remain vertical.
6. bend the head and spine backward as far as possible

7. Return to the starting position by slowly releasing the hand from the heels one at a time


1. This yoga asana is extremely beneficial for the digestive and the reproductive system
2. It stretches the stomach and intestines, alleviating constipation
3. Regular practice of this asana helps make the spine flexible and strengthens the lumbar region.
it also helps strengthen the knees, Thighs, and the groin area.
4. The front of the neck is fully stretched toning the organ in the neck region and regulating the thyroid gland.


Matsyasana (Fish Pose)

The fish pose is traditionally performed with the leg in the lotus pose. Since lotus pose or padmasana is generally difficult for beginners, the persons can work with the legs straight pressed against the floor.



1. This yoga asana stretches the intestine and the abdominal organs and is useful for all abdominal ailments.
2. this asana help boost the immune system as it regulates and stimulates the function of the thyroid gland and thymus gland respectively remove constipation, drink 3 glasses of water and practice this Asana
4. Recirculating the stagnant blood in the back, this asana alleviates the backache and cervical spondylosis



Dhanurasana (Bow Pose)





Relation Between Yoga asana and Chakras in the Body.

Yoga asana & Chakras

The regular practice of the Yoga asana also activates the seven chakras in the Body.

About the author

Anima Sur

A health Blogger. "Take care of the whole, and the part will take care of itself". This is the essence of Yogic Wellness- keeping the whole being healthy.