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What Are The 12 Basic Yoga Postures

Basic Asanas Of Hatha Yoga And Its Benefits

Introduction 12 Basic Asanas

Hatha Yoga is a holistic way of achieving the mastery over your body and mind. This further leads to health, joy and happiness. Hatha yoga refers to the practice of physical asanas or yoga postures. Hatha yoga practices help to calm your body, mind, soul and prepare for the deeper meditation. It can be explained in two ways. Ha means Sun and tha means Moon. Hatha means balancing the sun and Moon energies in your body. It also means forceful in Sanskrit. Because the ancient yogis believed that the yoga practice was challenging.

We have three main nadis in our body namely Ida, Pingala and Sushumna. Ida spirals up the left side of the spine ending at the left nostril, whereas Pingala ending at the right nostril. Hatha yoga is the science of maintaining the balance between the Ida and Pingala to bring us to the higher consciousness of life. It also activates the third Nadi which is called Sushumna towards the path of enlightenment.

Hatha Yoga is the science of using the body to prepare oneself for the ultimate possibility-Sadhguru

Hatha Yoga works on five principles to find the ultimate possibility in your life.

  • Proper Exercise
  • Proper Diet
  • Positive Thinking and Meditation

Lets practice the 12 basic asanas to live with a sense of divinity, spirituality and stress-free life.

  • Headstand
  • Half Spinal Twist Pose
  • Crow Pose or Peacock Pose
  • Standing Forward Bend
  • Triangle Pose
  • Headstand
  • 2. Shoulderstand

    3. Plough Pose

    4. Fish Pose

    5. Sitting Forward Bend Pose

    6. Cobra Pose

    Origins Of The Asanas

    Joga Pradipika

    The asanas have been created at different times, a few being ancient, some being medieval, and a growing number recent. Some that appear traditional, such as Virabhadrasana I , are relatively recent: that pose was probably devised by Krishnamacharya around 1940, and it was popularised by his pupil, Iyengar. A pose that is certainly younger than that is Parivritta Parsvakonasana : it was not in the first edition of Pattabhi Jois’s Yoga Mala in 1962.Viparita Virabhadrasana is still more recent, and may have been created since 2000. Several poses that are now commonly practised, such as Dog Pose and standing asanas including Trikonasana , first appeared in the 20th century, as did the sequence of asanas, Surya Namaskar . A different sun salutation, the Aditya Hridayam, is certainly ancient, as it is described in the “Yuddha Kaanda” Canto 107 of the Ramayana. Surya Namaskar in its modern form was created by the Raja of Aundh, Bhawanrao Shriniwasrao Pant Pratinidhi; K. Pattabhi Jois defined the variant forms Surya Namaskar A and B for Ashtanga Yoga, possibly derived from Krishnamacharya. Surya Namaskar can be seen as “a modern, physical culture-oriented rendition” of the simple ancient practice of prostrating oneself to the sun.

    Estimates of the number of asanas

    No. of asanas

    Can You Lose Weight Doing Yoga

    Active, intense styles of yoga help you burn the most calories. This may help prevent weight gain. While restorative yoga isn’t an especially physical type of yoga, it still helps in weight loss. One study found that restorative yoga was effective in helping overweight women to lose weight, including abdominal fat.

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    What Are The 5 Benefits Of Yoga

    5 Benefits of YogaImprove flexibility and strength. Yoga stretches your muscles. … Stand up straighter. Many poses in yoga can strengthen the core muscles in your stomach and back. … Ease stress and anxiety levels. Yoga involves breathing exercises that force you to pay attention to your breath. … Reduce low back pain. … Improve sleep.

    Creating A Proper Environment

    How to learn hatha yoga for free

    A proper environment and setting are very important and can have a big impact on the body and the mind during yoga asana practice. It can make the practice either more smooth or more difficult. It can affect the reaction of the body to the postures. And it can also affect the tension and stress of the body. The following aspects are important to consider when practicing yoga asana:


    Traditionally, yoga asanas were practiced either during Brahmamoorta or Sandhya . At this time of the day the energies are calm and temperature is soft. Even though sunset and sunrise are the ideal times of the day to practice yoga asana, it can be done at any time of the day when you are not tired or sleepy. Another important thing to consider is not to practice asanas within two hours after a main course.


    The space which you use for your asana practice is very important. Ideally it should be an open, tidy space, free from any distraction. There should be enough space around the yoga mat and above the head. It is ideal if you can practice yoga in an open space like a garden or the beach. However this is not possible for everybody at every time of the year. A good thumb rule for a proper practice space is that it should have enough natural light and be properly ventilated.



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    Triangle Or Utthita Trikonasana

    Begin by standing with your feet about four feet apart. Stretch your arms so theyre parallel to the floor. Then reach one hand down toward your foot and grab your ankle or your shin . Your other hand should be extended toward the sky. Gaze upward at your fingertips.

    This pose tones the legs and increases stability through the lower body. It also deeply stretches the hamstrings, hips and back.

    Basic Yoga Asanas In Sequence

    A. Preparation to Yoga;

    B. Breath Control or Pranayama Kapalbhati and Anuloma Viloma

    1. Surya Namaskar or Sun Salutation;

    SUPINE or LYING on your back BASIC YOGA POSES:;

    2. Uttanpadasana or Single and Double Leg Raises;

    3. Sarvangasana or Shoulder Stand;

    6. Purvottanasana or Inclined Plane;;

    Lying on your abdomen BASIC YOGA POSES:;

    ;7. Bhujangasana or Cobra Pose;

    8. Ardh-Salbhasana or Half-Locust Pose;

    9. Dhanurasana or Bow Pose;;

    Sitting Up Basic Yoga Poses:

    10. Ardh-Matsyendrasana or Half Spinal Twist;

    12. Trikonasana or Triangle Pose

    Lastly, Final Prayers ;

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    Should Yoga Be Done Everyday

    Practicing yoga everyday is possible and encouraged. Benefits such as increased energy, mobility, and flexibility are obtained. When practicing yoga everyday it is important to switch up your routine with easy flows and routines that push your body. Having this balance will bring you the most benefit.

    What Are The 3 Most Important Aspects Of Yoga

    Sivananda Yoga – 12 Basic Asanas.

    There are three basic elements in yoga: Asanas, Pranayama and ConcentrationAsanas are poses which exercise the front, back and side of the body equally. … Pranayama means control of the breath, which leads to deeper breathing thereby providing the body with more oxygen. … Concentration is fundamental in yoga.

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    Which Yoga Is Best For Weight Loss

    Some of the Yoga asanas and yoga tips for weight loss are as given below.Chaturangadandasana Plank pose. … Virabhadrasana Warrior pose. … Trikonasana Triangle pose. … Adho Mukha Svanasana Downward Dog pose. … Sarvangasana Shoulder stand. … Sethu Bandha Sarvangasana Bridge pose. … Parivrtta Utkatasana Twisted Chair pose.20 . 2020 .

    How To Teach The 12 Basic Postures And Breathing Exercises To Beginners And Intermediate Students

    The sivananda ashram yoga farm is located in grass valley, ca close to the sierra foothills. An open book final exam conducted online on. The 12 yoga postures of a sivananda yoga class stretch the upper spine forward and backward. The sivananda ashram yoga farm is located in grass valley, ca close to the sierra foothills.

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    What Is A Restorative Yoga Class

    Restorative yoga is a gentle, slow, still style of yoga that involves long, passive holds in a series of 4-6 restful poses. Yogis are often supported by props to enhance or deepen their experience and achieve a state of total relaxation and release. Restorative yoga classes are based on the teachings of B.K.S.

    Traditional And Modern Guidance

    Yoga Poses For Beginner

    Different schools of yoga, such as Iyengar and The Yoga Institute, agree that asanas are best practised with a rested body on an empty stomach, after having a bath. From the point of view of sports medicine, asanas function as active stretches, helping to protect muscles from injury; these need to be performed equally on both sides, the stronger side first if used for physical rehabilitation.

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    What Are The 12 Basic Yoga Postures

    So it is essential that you wait to take a bath after a yoga session. Similarly, it is advisable that you don’t take a bath at least 2 hours before a yoga session. Having a hot or cold water bath disrupts the temperature of the body from the normal and making it tougher for the effects of yoga to take place.

    Sivananda Yoga What To Expect

    A Sivananda yoga class is a traditional class which encourages proper breathing, flexibility, strength and vitality in the body while calming the mind. Because Yoga is a spiritual system with a physical component, this non-competitive approach helps the practitioner gain much more than just a healthy body.

    A typical yoga class includes pranayama , warm-ups including Sun Salutations , 12 basic asanas and deep relaxation. The focus is on mastering the basic asanas from which variations are then added to further deepen the practice. The asanas follow an exact order that allows for the systematic movement of every major part of the body in a balanced way that enhances prana or life force energy, keeping the mind quiet and without the need to think beyond each individual pose. Additional variations may also be taught.


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    Can You Do Yoga Online For Free

    There are also yoga asanas that you can perform at other times of the day, including after dinner. Yoga poses after dinner are said to help one digest the food better, making it less heavy for the stomach. Now if you perform such exercises post dinner, they can end up hampering your digestion process.

    Can Yoga Change Your Body Shape

    Sivananda Yoga Asana Sequence in 12 Basic Postures

    “Yoga has the potential to increase fat loss, develop muscle tone, and build flexibility, leading to a more lean-looking physique,” he says. If flexibility and balance are what you’re after, even the gentlest forms of yoga will do the trick. Many types also help you build muscle strength and endurance.

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    What Are The Disadvantages Of Yoga

    This form of exercise doesn’t require any special equipment and can be done anywhere and at any time. However, a wrong meditation technique can do more harm than good. Downsides to yoga and meditation include panic attacks, depression, anxiety, negative thinking, and resurfacing of traumatic childhood memories .

    Standing Fold Or Uttanasana

    Stand tall with your hands on your hips. Bend forward from your hips. Lengthen the torso as you reach downward. If possible, bring your palms or fingertips to the floor in front of your feet . Your legs can be straight or slightly bent.

    This pose is a stress-reliever, calming the mind in between other poses in your practice. It also strengthens the thighs and knees.

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    How To Come Out Of The Bhujangasana In Hatha Yoga

    Step 1:;

    As you take a deep breath after breathing normally for 10 seconds or 60 seconds exhale and roll out slowly out of the posture.; Firstly, uncurl your back while you keep your head arched backwards. When the entire back is rolled out then end up rolling down your forehead on the floor.;

    Step 2:;

    If you are a beginner do Bhujangasana just once. However advanced students can repeat this 2-3 times before you relax on your abdomen. Place your hands folded under your head and rest your cheek on your hands with your head turned on one side.

    How long do you hold the Pose?

    When you lift your torso hold this Pose for a count of 4 or for 2-3 breaths as per your comfort. When you are Holding the Pose keep breathing deeply in and out.

    Benefits of Bhujangasana or Cobra Pose To Know More

    Which Yoga Is Best For Pennis

    Sivananda Yoga Vedanta Centres

    Here are the seven best poses you can do.Naukasana. Naukasana, also known as the boat pose, can help activate sexual hormones in men. … Kumbhakasana. Kumbhakasan, also known as the plank pose, is known to help combat ED. … Uttanpadasana. … Paschimottanasana. … Dhanurasana. … Ardha Ushtrasana. … Ardha Chandrasana.

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    How To Master The 12 Best Hatha Yoga Poses For Beginners

    July 9, 2019 By Yoga Daily Tips

    7 min read

    Disclosure: This site contains affiliate links to products. We may receive a commission for purchases made through these links.

    Hatha is the umbrella term for any type of yoga that practices physical postures. Most types of yoga taught in the west actually stem from hatha yoga. Studios often use the term to describe their beginners classes, which are slower in pace and focus on teaching the basics.

    Hatha yoga poses for beginners often focus on balance, breathing, and stretching the body to increase flexibility.

    Did you know that Ha means Sun and Tha means Moon? Hatha aims to unify the solar and lunar energies in the body balancing our masculine and feminine sides to achieve inner peace and happiness.

    Now you know a little more about hatha, lets talk about some of its benefits.

    These 17 Yoga Poses Will Help Build A Strong Foundation For Beginners

    If you’re brand-new to yoga, welcome! It’s a beautiful practice that combines breathwork, meditation, and movementwhich can do wonders for your well-being. Studies show that yoga may help aid with;sleep and;manage stress.;Plus, some research suggests the mind-body practice;can also support mental health.

    Whether you’re drawn to yoga for the physical, mental, or spiritual benefits, having a basic understanding of common postures can make your practice flow much smoother. While there are many types of yoga, you’ll see a number of similar standard poses in each practice.

    Below, we’ve compiled 17 basic yoga poseswith both their English and Sanskrit namesdemonstrated by yoga instructors Phyllicia Bonnano and Juanina Kocher. Flow through these poses to familiarize your body and mind with each one, and they’re sure to become second nature in no time.

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    How To Do The Fish Pose

    Lets begin the basic Yoga Asana Matsyasana or Fish Pose:;

    Step 1;

    Lie flat on your back and bring your legs and feet together.; Keep the knees straight and place both the arms under your body. Your hands should be as far under your thighs as possible. make sure your palms are facing down. Keep your elbows as much as possible under your back. The position aims to bring your shoulders further back.;;

    Step 2;

    Bend the elbows and push them on the floor below. Keep your weight on your elbow and use them to lift your chest off the floor so that you are sitting up halfway. Drop your head slowly backwards so that the top of the head is touching the floor, however, the weight is distributed on the elbow.;

    Make sure, your mouth is closed while doing this exercise to enable the neck and chest to get a nice stretch. If you are a beginner stay in this position and hold it for at least 15 seconds, half the time recommended for the shoulder stand.;;

    Step 3;

    Keep your face, legs and feet without any tension completely relaxed. To balance yourself try and distribute your body weight on your buttocks and elbows. The idea is to arch the chest as high as you can. Since the chest is open wide make use of the pose by inhaling deeply. Take natural breaths. Over a period of time comfortable to you hold your breath for 1 1/2 minutes approximately .;;

    How to come out of this position?;

    Neck Stretch after the Pose;

    Step 1:;
    Step 2:
    Step 3:;
    How long do you hold the Pose?

    Basic Yoga Pose: Trikonasana Or Triangle Pose

    How to do the Headstand 12 Basic Asanas #1

    Trikonasana or Triangle Pose gives very good lateral movement to the spine. Moreover, it also stretches the muscles amd strengthens the side of the body. It helps in improving the balance of the body. It is last of the 12 basic asanas in the cycle.

    Most importantly, it enhances the Half Spinal Twist.

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    Warrior Two Or Virabhadrasana Ii

    Lunge forward with one leg, positioning your thigh parallel to the ground. Your front foot and torso should be parallel to the mats edges, with your back foot facing outward to the side. Lean into the lunge to increase its intensity.

    Stretch your arms parallel to the floor, and make sure your torso remains square over your hips. Gaze over your fingers in the direction of your lunge.

    This pose increases stamina and stimulates the abdominal muscles. It also opens the groin, chest and shoulders.

    Is It Ok To Do Yoga Everyday

    Practicing yoga everyday is possible and encouraged. Benefits such as increased energy, mobility, and flexibility are obtained. When practicing yoga everyday it is important to switch up your routine with easy flows and routines that push your body. Having this balance will bring you the most benefit.

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    How To Do Sarvangasana Or Shoulder Stand

    Step 1;

    Lie flat on your back, bring your feet together and stretch your arms behind your head to make sure there is space. While practising this Basic yoga pose Sarvangasana or Shoulder stand make sure there is a foot or 30 cm space between the wall and your fingertips when you extend your arms.

    Return the arms to the floor keeping them next to your hips with palms touching the yoga mat. Keep your head centred and breathe rhythmically in your abdomen.;

    Step 2;

    While your head and neck are on the mat, inhale and lift your straight legs at a 90-degree angle.

    Step 3;

    Bring your hands onto your buttocks. Gently use your hands to push your body up by walking your hands down the back. Do not jump into the position by jerking your body up.; The hands should support your body with thumbs outwards and fingers inwards on your waist. See above pic to understand clearly.;

    Breathe slowly into your abdomen and relax your legs and feet as much as possible. Hold this pose for a count of 4 or for three breaths or longer as per your comfort.;

    Remember to keep your head centred.

    Step 4;

    Continue lifting your body until your legs are in a straight line with toes pointing at the ceiling. Take the help of the elbows to stand on your shoulders.;

    Step 5;

    If you feel calf muscles tighten or starting to cramp bend your knees a bit to ease off the tension. Having done that for a few seconds come back to the straight leg position again.

    How do you come out of this position?;
    How long do you hold the Pose?


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