What Is Asana In Yoga? Effects and Common Movements

For those who are new to Yoga, the concept of Asana may cause a lot of curiosity and questions. But don't worry, because we will start from the most basic points in this article. Let's learn with Nguyen about what Yoga Asana is, its effects, as well as popular Yoga Asana positions.

What is Yoga Asana?

Asana is a physical practice method of Yoga and involves the body. Asana is also another name for yoga postures. In Sanskrit, the word asana is translated as “seat,” especially for meditation. Nowadays asana is synonymous with Yoga, but actually it is only a part of Yoga.

A lot of newbies get confused between asana and Yoga, however when we talk about asana, we are talking about the practice of Yoga (a physical form that you do with your body.). Meanwhile, Yoga includes many different elements.

How many types of Yoga Asana are there?

Meditation

Meditation is also considered a form of yoga that has the ability to train the mind, protect and enhance brain power, and help control stress and reduce stress.

Exercise for relaxation

Relaxation exercises include many different types, there are 13 main types of postures such as standing, sitting, supine, prone, twisting, balancing, strengthening abdominal muscles, forward downward bending, reverse bending, forward bending side, inversion, arm balance and recovery position. Each type of pose brings its own benefits and effects to both the body and soul.

Culture

Asana yoga culture is formed through observing and studying aspects of life, from simple daily activities to major events in human history. From these perspectives, people create yoga movements that can affect people in the most effective way.

Effects of practicing Asana Yoga?

As a physical exercise, yoga asana is beneficial in:

• Strengthen and tone your body
• Increase your flexibility and endurance
• Reduces inflammation thereby minimizing disease
• Injury recovery
• It may have cardiovascular support ingredients, which help strengthen your heart and may help with weight control.

If you know how to use them, yoga poses can be the gateway to a calmer, clearer mind and a sense of joy and peace. To do that, we must explore another meaning of asana.

Popular Yoga Asanas

Butterfly pose

This position helps improve the health of the reproductive system, digestive system and nervous system, as well as strengthens the thigh and groin muscles.

• To do this pose, you need to sit on the floor, bend your knees, bring your feet together, so that the soles of your feet touch each other.
• Then, place your hands on your ankles, pulling your legs close to your hips. Inhale and push your knees to the floor, inhale and lift your knees up.
• Repeat this movement 10-15 times, then hold the position with your knees on the floor for 10-15 seconds

Viparita Karani pose (Legs-up-the-wall pose)

This position helps relax leg muscles, reduce pain, increase blood circulation and reduce stress.

• To do this pose, you need to find an empty wall, lie close to the wall, raise your legs high and lean against the wall, keeping your feet perpendicular to the floor.
• Hands can be placed on either side of the body or placed on the abdomen.
• Breathe evenly and hold the pose for 5-10 minutes

Bridge pose

This position helps increase the strength and flexibility of the back muscles, abdominal muscles, leg muscles and buttocks, as well as stimulate the endocrine glands.

• To do this pose, you need to lie on your back on the floor, bend your knees, place your feet close to the floor, and keep your feet hip-width apart.
• Then, place your hands on either side of your body, palms facing the floor.
• Inhale and lift your hips up, forming a curve from your knees to your shoulders. Hold the position for 10-15 seconds, then exhale and lower your hips to the floor.

Cobra Yoga Pose - Cobra Pose

This yoga pose will stretch the back spine, reduce back pain, especially the lower back, prevent degenerative and herniated discs, especially improve the conditions of hunchback, arched back, column spine lacks flexibility.

Guide:

• You lie close to the ground, put your hands on your chest, inhale, and pull your chest forward, lift your chest up, create an upward curve.
• Hold here for 5 seconds or 3 deep breaths.

Yoga Pose Savasana – Corpse Pose

Savasana relaxes the mind and restores the body, helps reduce stress and tension, supports increased bone and joint endurance, and reduces symptoms of aches and pains.

Guide

• To do this pose, straighten your arms and legs and lie in the most comfortable position.
• Let your hands rest at your hips and gently tilt your palms. Then close your eyes, breathe evenly here.
• With each breath, you will relax each body part in turn from the tips of your toes up to your head area.
• Lie down with your whole body and mind relaxed in Savasana for 5-10 minutes or whenever you have time.

>>> You can refer to this for more information 10 basic Yoga postures

Note when practicing Asana Yoga

• Principle of breathing (Pranayama): Always focus on your breathing. Even and deep breathing enhances flexibility and stability in poses.
• Warm up your body: Before starting the main poses, perform muscle warming exercises to avoid injury and increase flexibility.
• Listen to your body: Always listen to your body and don't push it beyond its limits. This helps avoid injury and increases comfort in the pose.
• Maintain proper posture: Make sure you maintain correct posture to receive the full benefits of each move. Use guidance and support as needed.
• Perform a reasonable sequence of postures: Combine postures appropriately to create a comprehensive exercise sequence, from stretching to balance and relaxation postures.

Nguyen hopes that the above shares will be effective and useful in your process of learning and conquering Yoga. Besides, there are also many articles about health and Yoga at  Nguyen's blog, especially Youtube channel Nguyen has many other useful exercises and movements, please follow and look forward to Nguyen!