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Yoga is an excellent method described by the Indian sages. Ashtanga Yoga is considered the complete yoga. "Asana" is a crucial part of it, providing benefits to the body. However, practicing it should be done with the right method and some precautions. What is Yoga Asana, and how to practice it? It will be described in the following article.

Read this article in Hindi :- आसन का महत्व।

Table of Contents:

• What is 'Asana' According to Patanjali.
• How long should we stay in Asana?
• Beneficial Asanas.
• Harmful Asnas.
• How to practice Asanas?
• Benefits of Asanas.
• Precautions for Asanas.

what is yoga asana
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What is Asana? Its Benefits and Precautions.

Sage Patanjali defined "Asana" in the 46th sutra of his "Yogsutras," stating:-

स्थिरसुखमासनम्।। योगसूत्र 2.46।।

(Sthira Sukham Asanam)

The meaning of the sutra is sitting in a posture with stability and comfort is an Asana. In simple terms, an asana is a posture in which you can sit comfortably with ease, in a joyful and stable state for an extended period. Such a posture is considered beneficial.

Now, let's delve into a more detailed understanding of this sutra.

In this Sutra, two qualities of the "Asana" are mentioned:

1. Sthira (Stability) :- It means maintaining a posture without any movement, staying stable in the pose without swaying.

Begin the asana slowly, reach its complete position (complete posture) steadily, and then pause with stability. After holding the complete position according to your body's capacity, gently return.

2. Sukham (Comfort) :- Here, 'Sukham' means 'comfort' or 'without pain' (discomfort). While reaching the complete position of the asana (complete posture), ease into stability according to your capacity. However, the action of pausing should be comfortable, without causing any pain. In the asana position, there should be a sense of ease and comfort, without experiencing distress.

How long should one stay in the "Asana :-

The capacity of each person's body varies. Therefore, all yoga practitioners should practice asanas according to their body's capacity and condition. Excessive and forceful practice can be harmful. Remember that the full benefit of practicing asanas is obtained by holding the posture. So practice the asana that allows you to comfortably stay in its full position. Stay in the asana until a comfortable position is maintained, and return if there is discomfort.

Beneficial Asanas:-

All yoga postures are beneficial. However, their practice should be according to the capacity of your body. These postures are advantageous for:

• Postures performed with ease.

• Postures that provide relaxation to the body's limbs.

• Postures in which we can comfortably stay for an extended period during practice.

Can Asana be harmful?

Yogasana is a beneficial activity. But in some situations one should not practice asana. Practice of asana can be harmful in these conditions:-

• Exceeding one's capacity in practice.

• Forcefully practicing poses.

• Practicing with an injured limb, broken bones, or any other physical discomfort.

• Post-surgery practice.

• Practice by pregnant women.

How to Practice Yoga Asana?

It is considered best to practice yoga after morning shower. If practicing in the morning is not possible for some reasons, it can be done at any other time during the day. However, practice yoga on an empty stomach. Avoid practicing immediately after eating. Spread a yoga mat or a cloth on a flat surface and begin the practice.

Method of Asana.

Before starting the poses, stand and perform some gentle warm-up exercises to prepare the body. After warming up, practice some standing poses.

Standing Pose Asanas:

• Tadasana

• Hastapadasana

• Trikonasana

After performing standing poses, move to a seated position and practice some asanas.

Seated Asanas: 

• Paschimottanasana

• Katichakrasana

• Titli Asana

• Ardha Matsyendrasana

• Vajrasana

• Ustrasana

• Shashankasana

Practice some of these poses based on your body's condition. After the practice, lie down on your chest.

Asanas lying on chest:

Lie on your chest. Take a few seconds to relax. After relaxation, practice some poses in this position.

• Bhujangasana

• Dhanurasana

Following the chest-poses, lie on your back.

Asanas lying on back:

Lie on your back. After a brief rest, practice some poses in this position.

• Sarvangasana

• Halasana

• Chakrasana

• Makarasana

• Pavanmuktasana

Finally, after practicing all the poses, relax in Shavasana.

Benefits of Yoga Asanas.

• It is a physical practice that activates all external and internal parts of the body.

• Regular practice of "asanas" regulates blood circulation in the body.

• Maintains normal blood pressure.

• Asanas activate pancreatic functions, assisting in controlling sugar levels.

• Impact the kidneys, liver, and other organs, balancing body elements and chemicals.

• Regular asana practice strengthens the intestines and enhances digestion.

• Boosts immune system capacity and provides protection.

Precautions in Asana Practice.

Practice of regular yoga is a beneficial activity, but it should be done with some precautions. Keep these precautions in mind during your practice:

• Choose asanas according to your ability. Do not practice beyond your strength and capacity.

• Take a few seconds of rest after performing one asana. After rest, proceed to the next practice.

• Avoid haste in practice. Start the practice at a slow pace, reach the complete posture, pause for a while, and slowly return.

• Where discomfort is felt during practice, pause and slowly return.

• Avoid practicing during illness or after surgery.

• Pregnant women should avoid difficult poses.


Yoga is a beneficial activity, but it should be practiced regularly and with some precautions. Practicing with simplicity is beneficial, while practicing with difficulty and excessive force can be harmful.


This article is not intended for the treatment of any disease. Providing information about yoga is the purpose of this article. Consult your physician during illness; do not practice yoga.

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