ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Yoga Routine - Yoga Asanas And Poses

Updated on October 21, 2017
rajan jolly profile image

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years breeding layer and broiler parents.


About Yogasanas

Yogasanas or simply asanas are the physically active part of yoga.

They are a part of Hatha yoga practice and constitute the 3rd of the 8 limbs of raja yoga or classical yoga.

Hatha, in hatha yoga is made up of 2 sanskrit words - Ha and Tha.
Ha, means the sun and stands for the Ida nadi or Ida energy channel, that is, the parasympathetic nervous system.
Tha, means the moon and stands for the Pingala nadi or Pingala energy channel, that is, the sympathetic nervous system.

When asanas and pranayama are performed, the chakras or the energy centres and the nadis or energy channels are opened and purified.

Asana is in yogic parlance is maintaining a posture or stable position. Asanas are the basic postures adopted for meditation.

Thus yogasana balances the whole nervous system.

Any asana has to be steady but comfortable and firm but relaxed. An asana is usually held for some period of time.
The seated asana is the basic of all the asanas.

Some points to be kept in mind while doing asanas

  • Do them on empty stomach and,they are best done early in the morning or 5 to 6 hours after a meal.
  • Do not apply force or pressure while performing them.
  • Lowering of the head and other body parts especially the heels has to be controlled and slow.
  • Breathing should be asana specific if possible, to increase the benefit of the asana. It should be controlled.
  • When the muscles or mind is tensed do shavasana or the corpse pose.

The Benefits Of Yogasanas

The principles on which yoga is founded and the benefits of yoga are:

  • Those asanas that cause squeezing or compression of any organ, stimulate that organ related body part leading to its healthy functioning.
  • Asanas causing stretching of the muscles and the muscles fibres increase blood supply and keep them supple.
  • The deep breathing and concentration during asanas lead to increase in oxygen and prana supply to the organs.
  • The flexibility of the spine ensures that chances of spinal misalignment are reduced to the minimum while some asanas even correct some misalignments.
  • Healthy endocrine glands ensure optimum secretion of the hormones. These hormones regulate the growth, metabolism, emotional state and ensure the healthy functioning of the reproductive system.

The endocrine glands - hypothalamus, pitutiary and the pineal glands are situated in the brain. The head stand or sirshasana benefits by stimulating them.
the thyroid gland in the neck area and the thymus in the chest are stimulated by the shoulder stand or sarvangasana.
The reverse posture or the viparitakarini pose, stimulates the sex glands.
The twist asanas stimulate the adrenal glands, liver, pancreas and kidneys and flex the spine.
Asanas that pull and stretch the joints help in producing synovial fluid which keeps the joints lubricated, protects the joint from abrasion, reduce stiffness and improve joint movement in joint pains and arthritis.
Stretching of the skin leads to healthier, flexible skin while massage of the abdominal organs leads to their better performance.

Asanas thus benefit by :

  • Improving body and muscle flexibility.
  • Improving the strength and balance of the body and muscles.
  • Massaging the internal organs.
  • Reducing stress and hypertension.
  • Improving the health status.
  • Improving the functioning of the glandular and internal organs.

There are 84 hundred thousand (84,00,000) asanas of which 84 are the best. Some asanas like Padmasana are done sitting, others like Tikonasana are done standing while some others like Pawanmuktasana are done lying down.

Given here are some useful yogasanas along with a picture with a corresponding video below each asana. I hope the video will help the reader to see and understand how a partuicular asana is to be done.

Some Simple asanas

Following are some well known asanas :

1. Ardha Matsyendra Asana - Half Fish Pose or Half spinal Twist.

It is amongst the most famous spine stetching asanas.
It tones up the spinal muscles and nerves and improves the digestive power.

Ardh Matsyendrasana

2. Bhujangasana - The Cobra Pose

It benefits the spine making it flexible, relieves back pain, lumbago and sciatica.
It stimulates the liver, spleen, pancreas and gall bladder. benefits the kidneys and the endocrine system.
It removes constipation and tones the nerves, heart muscles and the lungs.
It is useful in regulating the menstrual cycle, tones the ovaries and uterus and corrects menstrual disorders.

Caution :

Do not do in pregnancy, headache, back injury and carpal tunnel syndrome.


3. Dhanurasana - The Bow Pose.

It stretches & strengthens the chest and the entire front portion of the body and tones the abdominal muscles.
It strengthens the back muscles and improves the posture.

Caution :

Do not do if you have high or low blood pressure, in insomnia, migraine, neck or back injury.


4. Halasana - Plough Pose.

It stretches the shoulders & spine, exercises the abdomen.
It benefits by reducing stress, fatigue and has a calming effect on the brain.
It benefits in sinus problems, asthma, backache, headache

Caution :

Avoid doing it in diarrhoea,during menses,in neck injuries, high blood pressure and pregnancy.


5. Paschimottanasana - Seated Forward Bend Pose.

It stretches the spine, shoulders and hamstrings.
It is one of the most powerful asanas and the list of benefits is long.
It effects proper blood circulation. All the abdominal organs are stimulated.
It relieves constipation, gastric problems, diabetes, enlargement of spleen and liver.
It stimulates gall bladder and kidneys, benefits the prostrate and corrects men's sexual diseases.
It removes abdominal fat.

Caution :
Avoid in diarrhoea, asthma, backache and injury to the back.


Pavan Muktasana


6. Pavan Muktasana - The Wind Release Pose.

Wind is the cause of dysfunction and degeneration of tissue and this causes aging.

It relieves joint pains, insomnia and stomach related diseases.
It improves blood circulation, stimulates the liver, spleen, pancreas and sex glands.
It reduces obesity and removes fat.
It corrects utero-genital dysfunctions.

Caution :

Avoid in pregnancy, and if you suffer from back problems like sciatica, slipped disk etc..


7. Shalabhasana - The Locust Pose.

It stretches the entire back, thighs ankles, chest and abdomen.
It stimulates the chest and abdominal organs

Caution :

Avoid in migraine, insomnia, low or high blood pressure and neck injury.


8. Sarvangasana - The Shoulder Stand

It relaxes tension around the neck and lower back, stimulates the thyroid gland.
It improves blood circulation in the neck, shoulders, chest and back. Hence it stimulates and rejuvenates the body.

Caution :

Avoid in high blood pressure, during menses, if you have thyroid disorders, spinal weakness or angina.


9. Shirshasana - The Head Stand.

This is one of the advanced postures of yoga. Often called 'King Of Asanas" due to its multifold benefits on the body.
It is best learnt from a yoga expert.

It increases flow of blood to the brain and improves its function.
It aids in removal of wastes since it moves the stagnant blood and lymph held in the legs.
It has a very calming effect on the body.

Caution :

Do not do this asana if you have high blood pressure, heart disease, glaucoma, detached retina, conjunctivitis, any brain disease or injury, neck and back injury, during menses or during pregnancy.
In case you feel a sneeze, cough or yawn coming on, exit immediately from this asana.


10. Shavasna - The Corpse Pose.

It is a very important part of any yoga routine. Very often it is used to start or end a yoga session.Though it looks simple to perform, it requires great concentration to remain perfectly still and relax each muscle fully from head to toe. The mind too should be kept free of thoughts to obtain the full benefits of this asana.

It relaxes and relieves stress and tension, lowers blood pressure, fatigue, headache, insomnia and depression..


11. Vajrasana - The Diamond Pose.

It benefits in digestion and other stomach related ailments and relieves wind accumulation.

Caution :

Persons with knee pain or injury should not do this asana


12. Tikonasana - The Triangle Pose

It stretches the spine laterally and strengthens the abdominal area and neck, It removes leg and hip stiffness and benefits in lung diseases.
It stimulates the abdominal organs andcorrects problems rtelated to digestion, removes fat from the waist and thighs.

Caution :

Do not do this asana if you have spinal or back injury, suffer from diarrhoea, headache or low blood pressure.


Surya Namaskar


Surya Namaskar

Surya Namaskar is also called Sun Salutation. It originated as a way of worship of the Sun, one of the Hindu deities. It is a complete exercise system in itself, as it incorporates a series of 12 steps, comprising asanas or postures, being carried out one after the other, in one continuous motion that stretches the spine forwards and backwards alternately.

While executing this exercise, there is alternate inhalation and exhalation except in the 6th step where the breath is held out.

Surya Namaskar is done in 2 sets of 12 poses, with the start of the second set, involving the use of the opposite leg first.

Mantras are recited at the start of each surya Namaskar. Shavasana is done on completion of surya Namaskar to relax the body.

Generally, Surya Namaskar precedes the practice of yogasanas as it is an excellent warm up exercise. It is normally performed at sunrise facing the sun and it is best to do it in an open and well ventilated place. It can also be done at sunset.

Surya Namaskar is easy to perform and can be done by anyone, at any age.

The Benefits

Surya Namaskar exercises the entire body and hence stimulates all the endocrinal glands like the pancreas, adrenal, thyroid, pituitary etc. The activated glands are prompted to secrete hormomes in optimal amounts.

It makes the muscles and spine flexible, relieves liver, intestinal and stomach disorders and balances the nervous system.

The video below shows how to correctly execute Surya Namaskar.

Surya Namaskar

Below is a complete video, by the famed Indian Yoga guru Swami Ramdev, on pranayama.

Pranayam In English


The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies or supplements or embarking on a new health regime.

© 2012 Rajan Singh Jolly


    0 of 8192 characters used
    Post Comment

    • Asana yoga profile image

      Asana yoga 

      2 years ago

      I love yoga!

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks Dhivs.

    • Dhivs profile image


      3 years ago from Chattisgarh

      very informative and useful article

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar,INDIA.

      army surplus uk, this is the first time I have received such a feedback with a reader wanting to hook up the video to a large screen to watch and practice. I'm sure these asanas will benefit if done as per instructions.

      Thanks for all the compliments and for sparing time not only to read but leave comments as well.

    • army surplus uk profile image

      army surplus uk 

      6 years ago

      After reading through the hub I went ahead and hooked up laptop up to my big screen so I could actually get to practice some of these postures. This is a superb hub and I will be coming back here for more yoga tips

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar,INDIA.

      vinner, I'm glad you found this info useful. Thanks for visiting and appreciating.

    • vinner profile image


      6 years ago from India

      Very useful information. Cool way of presenting information also. Thanks a lot. Waiting for more articles from you.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Astra, thanks for these appreciative words. I'm glad you liked the hub. Thanks for the follow too.

    • Astra Nomik profile image

      Cathy Nerujen 

      6 years ago from Edge of Reality and Known Space

      What a great hub on yoga. So many cool videos here. Thank you. :)

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks for your observations. However I feel if there are some contraindications they should be put down. It remains to be seen how it will reflect in the long run.

      Thanks for your input.

    • profile image


      6 years ago

      Wow, many interesting points for Yoga. I particularly liked how each pose had a disclaimer, you may think you are working out a kink but could be doing more harm than good. Awesome.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Ruchira, thanks for reading, bookmarking and appreciating. It sure is a great pleasure to see you here. I hope you will find use for this routine in your daily routines, if per chance you have not included it as yet.

      Thanks again for being here.

    • Ruchira profile image


      6 years ago from United States

      I loved how you have explained the benefits of each asanas. I have bookmarked it and am going to read it again tomorrow morning while I perform some of these yoga asanas.

      Thank you, Rajan.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar,INDIA.

      StephanieBCrosy, simple yoga stretching asanas could be the thing for you. Also, pranayam that is controlled breathing will help. I have written an article on pranayama whose link is included in this hub. Bhastrika, kapalbhati and anulam vilom could definitely be of help in fibromyalgia. You could start doing it for a few minutes each day.

      Thanks for liking the write up. I appreciate your input.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @ Tammyswallow,one should always start with simple yogic postures and gradually move on to the more advanced ones taking care neither to force oneself nor be in a haste to get it done.

      Thanks for reading, appreciating and the vote.

    • StephanieBCrosby profile image

      Stephanie Bradberry 

      6 years ago from New Jersey

      Thanks for this detailed hub about different positions and benefits. I am hoping to get into yoga one day. But I need to find the time and a yoga format that is friendly on my fibromyalgia.

    • tammyswallow profile image


      6 years ago from North Carolina

      This is an all inclusive hub. I have done some basic yoga in my life. It requires much more skill that meets the eye. You presented some great benefits here. Well done and voting up!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)