Asanas are practices that develop one’s ability to sit comfortably in one position for an extended period of time for the purpose of meditation and other spiritual disciplines. Asanas make the body disease free, strong and flexible by regulating secretions, toning muscles and nerves, massaging organs, improving digestion and circulation. The Sanskrit word asana derived from the verbal root means "to sit" or "to be present," but in the practise of yoga it refers to a pose or posture. An asana is practised slowly and steadily which brings physical and mental relaxation. Asana is the modified and extended form of the three basic human postures i.e., standing, sitting or lying, if differs from postures with respect to breathing and the state of mind, which is not of much consideration in postures. Asanas involves full concentration on breathing and a harmonius union of body, mind and spirit.

Classification of Asanas/ Postures

The asanas are divided into four major groups depending on the natural body posture. These are-

Asanas done in standing posture, the hands, feet and waist are exercised. Asanas in the sitting posture effects the back, neck, shoulders and stomach. Asanas done in both th elying positions exercise mainly the chest, abdomen, back and throat.

Asanas in standing posture:

1. Ashva Asana (Horse Posture)

2. Tada Asana (Palm Tree Posture)

3. Ardhachandra Asana (Half-moon Posture)

4. Katichakrasana (Waist twisting posture)

5. Uttkatasana (Powerful posture)

6. Trikonasana (Triangular posture)

7. Garudasana (Eagle posture)

8. Natarajasana (Shiva’s dance posture)

9. Virbhadraasana (Gracious warrior posture)

10. Suryanamaskarasana (Sun Salutation posture)

ASANAS IN SITTING POSTURE

1. Sukhasana (Easy Posture)

2. Siddhasana (perfect posture)

3. Swastikasana (Auspicious Posture)

4. Padmasana/Kamalasana (Lotus Posture)

5. Pawanmuktasana (gas releasing pose)

6. Yogamudrasana (Yogic Gesture Posture)

7. Titliasana (butterfly posture)

8. Gorakshasana (Gorakhnath’s Posture)

9. Gomukhasana (cow’s face posture)

10. Janushirasana (Head-to-Knee Posture)

11. Paschimottanasna (Back Stretching Posture)

12. Konasana (Angle Posture)

13. Ardhmatsyendrasana (Spinal Twist Posture )

14. Ushtrasana (Camel Posture)

15. Suptavajrasna (Sleeping Thunderbolt Posture)

16. Shashankasana (Rabbit Posture)

17. Shishuasana (Child Posture)

18. Mayurasana (Peacock Posture)

19. Simhagarjanasana (Roaring Lion Posture)

20. Akarnadhanushansana (Bow and Arrow Posture )

21. Marjariasana (Cat Stretch Posture)

22. Ukasanchalanasana (Rowing Boat Posture)

ASANAS IN PRONE POSITION

1. Shithalasana (Still Posture)

2. Bhujangasana (Cobra Posture)

3. Sarpasana (Snake Posture)

4. Shalabhasana (Locust Posture)

5. Bhekasana (Frog Posture)

6. Dhanurasana (Bow Posture)

7. Naukasana (Boat Posture)

ASANAS IN SUPINE POSITION

1. Shavasana (Corpse Posture)

2. Makrasana (Crocodile Posture)

3. Hastopadottanasana (Hand to Toe Posture)

4. Suptapawanmuktasana (Leg Lock Posture)

5. Chakarasana (Wheel Posture)

6. Halasana (Plough Posture )

7. Sarvnagasana (Shoulder-Stand Posture)

8. Matsyasana (Fish Posture)