Āsanas (Postures) — The Third Limb of Yoga
Āsana (from Sanskrit ās, meaning “to sit” or “to be present”) refers to the physical postures practiced in yoga.
Although modern yoga often emphasizes āsanas as physical exercise, in the classical sense — as described by Patañjali in the Yoga Sūtras (2.46) — an āsana is:
“Sthira Sukham Āsanam”
A posture should be steady and comfortable.
This means that an āsana is not just about flexibility or strength, but about stability, ease, and awareness — preparing the body and mind for meditation and higher practices of yoga.
🌿 Purpose of Āsana Practice
Physical Health: Improves flexibility, balance, strength, and posture.
Energy Flow: Opens energy channels (nāḍīs) and balances prāṇa (vital energy).
Mind-Body Connection: Brings awareness to movement and breath.
Preparation for Meditation: Creates a steady, relaxed body for inner focus.
Stress Relief: Promotes calmness and relaxation through mindful movement.
🪷 Categories of Āsanas
While there are thousands of postures, they can be broadly categorized:
1. Standing Āsanas
Build strength, stability, and grounding.
Examples: Tādāsana (Mountain Pose), Vīrabhadrāsana (Warrior Pose), Trikoṇāsana (Triangle Pose)
2. Sitting Āsanas
Encourage stillness and are ideal for meditation and pranayama.
Examples: Padmāsana (Lotus Pose), Sukhasana (Easy Pose), Vajrāsana (Thunderbolt Pose)
3. Forward Bends
Promote introspection and relaxation.
Examples: Paścimottānāsana (Seated Forward Bend), Uttanāsana (Standing Forward Bend)
4. Backbends
Energize the body, open the chest, and strengthen the spine.
Examples: Bhujangāsana (Cobra Pose), Dhanurāsana (Bow Pose), Uṣṭrāsana (Camel Pose)
5. Twists
Detoxify and increase spinal flexibility.
Examples: Ardha Matsyendrāsana (Half Lord of the Fishes Pose), Bharadvājāsana
6. Inversions
Improve circulation and stimulate the brain.
Examples: Śīrṣāsana (Headstand), Sarvāṅgāsana (Shoulder Stand), Adho Mukha Śvānāsana (Downward-Facing Dog)
7. Balancing Poses
Enhance focus and stability.
Examples: Vṛkṣāsana (Tree Pose), Garuḍāsana (Eagle Pose)
8. Restorative and Relaxation Poses
Calm the nervous system and allow rejuvenation.
Examples: Śavāsana (Corpse Pose), Balāsana (Child’s Pose)
🌸 Guidelines for Practice
Practice on an empty stomach or at least 2–3 hours after eating.
Begin with warm-up movements to prepare joints and muscles.
Coordinate breath with movement — inhale for expansion, exhale for contraction.
Maintain awareness of body alignment and sensations.
Never force or strain — each āsana should feel steady and comfortable (sthira sukham).
Conclude practice with relaxation (e.g., Śavāsana) to integrate benefits.