What Is Asana In Yoga

Last Updated: January 29, 2024

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Asana, a fundamental element of yoga, refers to the physical postures or poses practiced in yoga.

Asana In Yoga Definition

These postures are designed to cultivate balance, flexibility, strength, and awareness in the body.

In yoga philosophy, asanas serve a dual purpose: they prepare the body for meditation and spiritual growth while promoting physical well-being.

Asanas vary in complexity, from simple seated positions to intricate, acrobatic poses, allowing practitioners of all levels to engage in the practice.

By harmonizing the body and mind, asanas facilitate the energy flow, enhance concentration, and ultimately aid in achieving inner peace and harmony, making them an essential aspect of yoga basics.

Asanas: Exploring How the Body and Mind Work

Asanas are not just physical exercises but a profound method of exploring how the body and mind function together:

  • Understanding the Body: Asanas offer a hands-on experience of the human body, anatomy, and function. You gain insights into alignment, tension, relaxation, and the interplay of various physical systems through practice.
  • Mind-Body Connection: Performing asanas requires focus and awareness. This cultivates a strong connection between the body and mind, allowing you to perceive subtle sensations and internal processes.
  • Emotional Insight: The practice may also unveil emotions stored in the body. Observing how different poses affect your emotions leads to self-awareness and emotional healing.
  • Holistic Health: Exploring body and mind through asanas contributes to holistic health, aligning physical well-being with mental and emotional balance.
  • Gateway to Higher Practices: Understanding the body and mind through asanas sets the foundation for higher practices like Pranayama (breath control) and meditation, leading to spiritual growth.

84 Asanas to Attain

Yogasanas, the 84 classic poses, offer more than just physical benefits. They are a path to spiritual growth and alignment with the divine.

Ancient India regarded asanas as a form of exercise and a way to connect oneself and the universe.

From the basic triangle pose to the more complex Lion pose, these 84 asanas each carry a unique spiritual meaning.

They are not merely physical postures but a means to attain self-observance and richer practice.

In traditional yoga texts, the number 84 represents completeness and divine significance. Some scriptures mention 84 classic asanas, though interpretations vary:

  • Spiritual Symbolism: The number 84 is considered sacred, symbolizing the totality of universal creation. Some see it as representing the 84,000 nadis or subtle energy channels in the subtle body.
  • Hatha Yoga Pradipika: This foundational text describes 15 asanas, but it's believed that there are 84 that form the core of yoga practice, encapsulating the full range of human experience and spiritual growth.
  • Modern Interpretation: While the specific list of 84 may differ among schools, modern yoga teachers often refer to this number as a symbolic expression of the endless possibilities in asana practice.
  • Achieving Mastery: It's less about mastering 84 specific poses and more about the journey and growth in one's practice. Pursuing these asanas represents a commitment to physical mastery, self-awareness, and spiritual enlightenment.

Understanding and practicing these 84 asanas can provide a path to spiritual enlightenment and a deeper connection with the subtle body.

The History of the Asanas

The history of asanas is deeply intertwined with the traditions of ancient India. They have evolved over thousands of years, reflecting changes in religious beliefs, social norms, and physical practices.

The roots of asanas can be traced back to Lord Shiva, who was considered the divine teacher of yoga. Initially, asanas were seated postures for meditation and spiritual practices.

Patanjali's Yoga Sutras, one of the foundational texts of yoga, codified the eight limbs of yoga, with asana being the third limb. It emphasized asana as a steady and comfortable posture for meditation.

Asana in The Hatha Yoga

The Hatha Yoga practice, written in the 15th century, introduced many physical postures we practice today. It included guidance on physical health, breathing techniques, and meditation.

In the Hatha Yoga Pradipika, the most authoritative text on Hatha Yoga, Swami Svatmarama explains that asanas are described first because they are the first step of Hatha.

The yoga practitioner can progress to higher goals with the steadiness and focus that asana provides.

Where Do The Names of Yoga Postures Come From

The names of yoga postures, or asanas, have profound origins and meanings deeply connected to each pose's essence. Here's how they're derived:

  • Sanskrit Language: Most names come from the ancient Sanskrit language, imbued with spiritual and philosophical significance. For example, "Adho Mukha Svanasana" translates to "Downward-Facing Dog Pose," reflecting its resemblance to a stretching dog.
  • Nature and Animals: Many names are inspired by nature and animals. "Bhujangasana" (Cobra Pose) mimics the raised hood of a cobra, while "Vrikshasana" (Tree Pose) symbolizes the steadiness of a tree.
  • Spiritual Concepts: Some poses are named after deities or spiritual concepts. "Natarajasana" (Lord of the Dance Pose) is named after Lord Shiva, who is depicted as the cosmic dancer.
  • Human Anatomy: Certain names are derived from the human body and its position. "Trikonasana" (Triangle Pose) is named for its triangular shape.

Understanding the names adds depth to the practice, connecting the practitioner to the spiritual aspect of yoga and the physical shape or concept of the pose.

Why Do We Practice Yoga Poses

The practice of yoga poses, or asanas, has become popular worldwide, but why do we engage in this unique form of physical exercise?

Yoga asanas offer a wide array of physical, mental, and spiritual benefits, encompassing a holistic approach to wellness.

Physical Well-Being

Yoga poses enhance physical health by improving flexibility, strength, and balance. They promote better posture and can even alleviate certain ailments.

Mind-Body Connection

The practice cultivates awareness and connection between mind and body, enhancing self-observation and mindfulness.

Emotional Balance

Asanas help in managing stress and promote emotional health. The focused practice allows for inner calm and mindfulness.

Spiritual Connection

The practice of yoga poses is not just physical; it's a spiritual practice that leads to self-awareness and connection to higher consciousness.

Complementary to Modern Medicine

Many view yoga as an alternative medicine, complementing modern therapies to promote overall health benefits.

Yoga Asana as Physical Practice

Yoga asana transcends mere physical exercise. It is a harmonious blend of physical postures, breathing techniques, and mental focus.

  • Physical Benefits: The physical practice of yoga asanas improves flexibility, strength, and balance. Unlike simple physical movements, each asana is designed to work with specific human body parts.
  • Breathing Exercises: Incorporating breathing exercises into the asana practice enhances control over the conscious and unconscious mind. This integration connects the mind-body, an essential aspect of yoga.
  • Mental Clarity: Through asana practice, individuals may find better concentration, emotional health, and stress relief. Many yoga teachers emphasize the importance of the mental benefits along with the physical.
  • Different from Physical Exercise: Yoga asana practice differs from general physical exercise as it involves physical health and a spiritual and emotional connection. The poses are not mere physical postures but a path to holistic well-being.

The Difference Between Asanas and Other Physical Exercises

While asanas are often associated with physical exercise, there are key differences that set them apart from conventional workout routines:

  • Mind-Body Connection: Asanas emphasize a holistic approach, integrating the mind, body, and spirit. It's not merely about physical movements but also focuses on mindfulness, breathing techniques, and inner awareness.
  • Spiritual Component: Yoga is rooted in spiritual traditions, and asanas facilitate a deeper connection to one's higher self. Physical exercises like running or weightlifting may have a different spiritual aspect.
  • Alignment and Awareness: Asanas prioritize alignment, balance, and conscious movement. In a yoga class, instructors guide practitioners in subtle adjustments to attain the proper form. This focus on precision differentiates yoga from general physical exercise.
  • Therapeutic Benefits: Many asanas have therapeutic qualities, aiming to heal or alleviate specific physical or emotional health concerns. These benefits can be more pronounced than in regular physical exercise.
  • Breath Control: Unlike other physical activities, yoga emphasizes controlled breathing (Pranayama) in tandem with the poses. This integration of breath with movement adds a unique dimension to the practice.

How to Get Started with Asana Practice

how to get started with asana practice

Starting an asana practice can be an exciting journey toward physical health, emotional well-being, and spiritual growth. Here's a straightforward guide to begin:

Set Your Intention

Know what you hope to achieve with your practice. Whether it's flexibility, stress relief, or spiritual connection, having a clear goal can guide your path.

Choose the Right Style

From Hatha Yoga to Ashtanga Yoga, there are different styles, each with unique characteristics. Research or consult a yoga teacher to find one that resonates with you.

Start with Basics

Focus on foundational poses like Mountain Pose or Triangle Pose. Learn proper alignment and breath control to ensure a safe and effective practice.

Incorporate Breathing Exercises

Pranayama, or controlled breathing, is essential to asanas. Simple techniques like deep belly breathing can enhance your experience.

Find Guidance

Consider joining yoga classes with a certified yoga teacher or follow reputable online tutorials. Guidance can accelerate your learning and prevent potential injuries.

Listen to Your Body

Honor your body's signals. If a pose feels painful or uncomfortable, modify it or rest. Regular asana practice is about steady and comfortable progress.

Build a Routine

Consistency is key. Even a few minutes daily can make a difference. Gradually increase the intensity and duration as you grow more comfortable.

Remember, yoga is not about competition or perfection but a personal journey of self-discovery and wellness.

Asanas and Modern Lifestyle

In today's fast-paced and often sedentary lifestyles, many individuals seek ways to maintain their physical, mental, and emotional well-being.

When approached with the principles of yoga philosophy, yoga postures can be viewed as a form of alternative medicine that complements traditional medical practices.

Regular asana practice offers a unique way to complement modern lifestyles by counteracting the negative effects of prolonged sitting and limited movement, relieving stress and helping feel more rejuvenated and productive.


Asana - Wikipedia

What is Asana in Yoga

Asanas: Meaning, Definition and Purpose • Yoga Basics

What is an Asana in Yoga?

Yogasanas: All about the 84 Types of Asanas and Beyond | Sadhguru


The contents of this article are provided for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. It is always recommended to consult with a qualified healthcare provider before making any health-related changes or if you have any questions or concerns about your health. Anahana is not liable for any errors, omissions, or consequences that may occur from using the information provided.