“Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.” — B.K.S. Iyengar
Yoga a group of physical, mental, and spiritual practices or disciplines originated in ancient India. The term "Yoga" in the Western world often denotes a modern form of hatha yoga and yoga as exercise, consisting largely of the postures or asanas. Yoga as exercise is a physical activity consisting largely of asanas, often connected by flowing sequences called vinyasas, sometimes accompanied by the breathing exercises of pranayama, and usually ending with a period of relaxation or meditation often known simply as yoga. The number of asanas used in yoga as exercise has increased rapidly from a nominal 84 in 1830, as illustrated in Joga Pradipika, to some 200 in Light on Yoga and over 900 performed by Dharma Mittra by 1984. Yoga has developed into a worldwide multi-billion dollar business, involving classes, certification of teachers, clothing, books, videos, equipment, and holidays. The ancient cross-legged sitting asanas like lotus pose (Padmasana) and Siddhasana are widely recognised symbols of yoga. The United Nations General Assembly established 21 June as "International Day of Yoga” celebrated annually in India and around the world from 2015. On December 1, 2016, yoga was listed by UNESCO as an intangible cultural heritage.
ASANS
1. Surya Namaskar The name Surya Namaskar is from the Sanskrit "Sun" and Namaskār, "Greeting" or "Salute".[6] Surya is the Hindu god of the sun.[7] This identifies the Sun as the soul and source of all life. is a practice in yoga as exercise incorporating a sequence of some twelve gracefully linked asanas. The asana sequence originated in the Hatha Yoga tradition on 9th century in India. The basic sequence involves moving from a standing position into Downward and Upward Dog poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the vedic-hindu solar deity Surya.
2. Adho Mukha Shvanasana
Adho Mukha Shvanasana or Downward Dog Pose is an inversion asana in modern yoga as exercise, often practised as part of a flowing sequence of poses, especially Surya Namaskar, the Salute to the Sun. It stretches the hamstring and calf muscles in the backs of the legs, and builds strength in the shoulders. Downward Dog has been called "deservedly one of yoga's most widely recognized yoga poses” and the "quintessential yoga pose"
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3. Anantasana Anantasana or Sleeping Vishnu Pose or Vishnu's Couch is an asana in modern yoga as exercise. The head is supported with one hand, the upper arm on the ground on that side; the other hand and leg are stretched straight up, the fingers grasping the big toe of the raised foot. The supporting arm, body, and lower leg are in a straight line.
4. Astavakrasana Astavakrasana or Eight-Angle Pose[1] is a hand-balancing asana in modern yoga as exercise dedicated to the sage Astavakra, the spiritual guru of King Janaka. Astavakrasana is a hand balance with lateral twist. The pose is entered from a squatting position, one arm between the feet, the other just outside the other foot, palms on the floor. Pushing up and lifting both legs from the floor gives a variant or preparatory position, with both legs bent, one leg over one forearm, the other leg crossed over the first at the ankle. Straightening the legs gives the full pose.
5. Bakasana Bakasana (Crane pose) is balancing asanas in hatha yoga and modern yoga as exercise. In all variations, these are arm balancing poses in which hands are planted on the floor, shins rest upon upper arms, and feet lift up. The poses is often confused, but traditionally, Bakasana has the arms straight. This pose strengthens the arms and abdominal organs since the latter are contracted. .
6. Bhujangasana Bhujangasana or Cobra Pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise. It is commonly performed in a cycle of asanas in Surya Namaskar. Claims have also been made regarding this pose that this pose was a "panacea for an injured spine"[11] and would undo "slight displacement of spinal discs".
7. Chaturanga Dandasana Chaturanga Dandasana or Four-Limbed Staff pose, also known as Low Plank, is an asana in modern yoga as exercise and in some forms of Surya Namaskar (Salute to the Sun), in which a straight body parallel to the ground is supported by the toes and palms, with elbows at a right angle along the body. This asana helps to tone arm and forearm muscles and develops flexibility and power in the wrists, as well as toning abdominal organs and building repository muscles.
8. Dhanurasana Dhanurasana or Bow pose is a backbending asana in hatha yoga and modern yoga as exercise. From a prone position, the feet are grasped to lift the legs and chest to form the shape of a bow with the body, the arms representing the bowstring. Dhanurasana is an excellent asana that brings good stretch to your nerve, ligaments and muscles which are beneficial for getting better relief from back pain.This asana rejuvenates and refreshes your spinal column. But the person who is suffering from headache, abdomen surgery, high blood pressure, back pain, migraine and hernia should not practice this Dhanurasana. Females should not perform this yoga pose during the pregnancy as well as during monthly periods.
9. Gomukhasana Gomukhasana or Cow Face Pose is a seated asana in hatha yoga and modern yoga as exercise, sometimes used for meditation.The pose is ancient as it is described in the Darshana Upanishad, written around the 4th century.[4] It is sometimes used for meditation and pranayama. The pose stretches the shoulders. The hand position can be modified using a strap to extend the reach for those who cannot bring the hands together behind the back. The pose is contra-indicated for people with a rotator cuff injury.
10. Halasana Halasana is an inverted asana in hatha yoga and modern yoga as exercise. Its variations include Karnapidasana with the knees by the ears, and Supta Konasana with the feet wide apart. Twentieth century advocates of some schools of yoga, such as B. K. S. Iyengar, made claims for the effects of yoga on specific organs, without adducing any evidence.[9][10] Iyengar claimed that this pose brought "the same" benefits as Sarvangasana, with the additional benefit of relief of backache, but unlike that pose was recommended for people with high blood pressure.
11. Jathara Parivartanasana Jathara Parivartanasana or Revolved Abdomen pose, Belly twist, or Spinal twist is a reclining twist asana in modern yoga as exercise. In Ashtanga Vinyasa Yoga, the pose is used cautiously, in combination with deep muscle exercises, to help relieve low back pain: it is not sufficient on its own as the strength of core muscles along the spine also needs to be developed.
12. Kukkutasana Kukkutasana or Cockerel Pose or Rooster Posture is an asana in hatha yoga and modern yoga as exercise. The pose is entered from Padmasana (Lotus Position). The hands are threaded through behind the knees, and the weight of the body is supported by the hands pressed down on the floor, the arms straight. Claims have been made that this pose "strengthens the wrists and abdominal walls."
13. Kapotasana Kapotasana or Pigeon Pose is a kneeling back-bending asana in modern yoga as exercise. A pose from the Ashtanga tradition is an advanced asana which resembles Chakrasana, or Wheel Pose. The shins and forearms are on the ground, the front body stretched upwards in the air. The pose is reached by going into a backbend with knees on the ground. It requires flexibility to bring the head back until it reaches the ground. Kapotasana is an asana which helps to open up the chest and also strengthens the back and groin. It opens and increases the flexibility of the hips,at the same time strengthening the back, and stretching the thighs and the groin.
14. Matsyasana Matsyasana or Fish pose[1] is a reclining back-bending asana in hatha yoga and modern yoga as exercise.It is commonly considered a counterasana to Sarvangasana, or shoulder stand, specifically within the context of the Ashtanga Vinyasa Yoga Primary Series. The asana is a backbend, where the practitioner lies on his or her back and lifts the heart (anahata) chakra by rising up on the elbows and drawing the shoulders back. The neck is lengthened, and the crown of the head Sahasrara chakra is "pointed" toward the 'wall' behind the practitioner. As the arch of the back deepens with practice, and the heart and throat open further, the top of the head may brush the ground, but no weight should rest upon it.
15. Mayurasana Mayūrāsana or Peacock pose is a hand-balancing asana in hatha yoga and modern yoga as exercise with the body held horizontal over the hands. It is one of the oldest non-seated asanas. In this asana the body is raised like a horizontal stick holding the floor with both palms while the body is supported by the elbows. It is claimed that this pose "tones up the abdominal organs wonderfully", and that the elbow pressure on the abdominal aorta made blood circulate "properly in the abdominal organs". It is also stated that it would be of benefit in diabetes
. 16. Natarajasana Natarajasana , Lord of the Dance Pose or Dancer Pose is a standing, balancing, back-bending asana in modern yoga as exercise. It is derived from a pose in the classical Indian dance form Bharatnatyam, which is depicted in temple statues in the Nataraja Temple, Chidambaram. The pose is entered from standing in Tadasana, bending one knee and stretching that foot back until it can be grasped with the hand on that side. The foot can then be extended back and up, arching the back and stretching out the other arm forwards. For the full pose and a stronger stretch, reverse the rear arm by lifting it over the shoulder, and grasp the foot.
Paschimottanasana, Seated Forward Bend, or Intense Dorsal Stretch is a seated forward-bending asana in hatha yoga and modern yoga as exercise. The pose is entered from Dandasana (the seated Staff Pose) by bending forward from the hips without straining and grasping the feet or lower legs. A strap may be placed around the feet and grasped in the hands if the back is stiff. The head may be rested on a folded blanket or bolster, which may be raised on a small stool if necessary. People who have difficulty bending their backs should exercise caution when performing this asana.
18. Sarvangasana Sarvangasana or Shoulderstand, or more fully Salamba Sarvangasana (Supported Shoulderstand), is an inverted asana in modern yoga as exercise similar poses were used in medieval hatha yoga. The pose is entered in by a supine position with the knees bent. The shoulders may be supported on folded blankets, and the upper arms may be held in with a belt just above the elbows. Beginners may lift with bent legs, advanced users with straight legs. The back is supported by the hands: once up, the hands reach lower down the trunk towards the head, and the trunk is lifted further; the legs may then be straightened to a vertical position. Claims have also been made that the pose is "one of the greatest boons conferred on humanity by our ancient sages" it "the Mother of asanas"[15] and "a panacea for most common ailments." It also soothes the nerves and abolished headaches and with continued practice also the common cold.