Important Points of Yoga Asana Postures

While doing Asanas, we should keep in mind that if Asanas are done merely by seeing here and there they will lead to several diseases. Therefore, some important points to be remembered, while performing Asanas are:

  1. Asanas should not be practised merely from books, the guidance of a teacher is also necessary.
  2. Asanas should not be performed with jerks, but slowly, step by step and gradually upto the final pose. The return should be in the same way
  3. The final posture should be maintained for some time, but in no case under tension.
  4. Do not practise beyond your limitation.
  5. There should not be a competitive attitude. This is harmful and should be avoided.
  6. Concentrate on the effects of Asanas on mind and the body.
  7. Every Asana is to be followed by Shavasana. But it does not mean that it is harmful if you cannot practise Shavasana after every Asana.
  8. If possible, maintain a diary of Asanas showing the duration of the practice of each Asana.
  9. In case of an injury or illness the teacher should be consulted and followed.
  10. Never think about breathing while doing Asanas. The constitution of the whole body is such that the breathing is adjusted as per the situation e.g. when we put a thread into the needle or when we lift weight or when we do Salabhasana, May Urasana the breathing is adjusted automatically. Hence, we should not mix breathing from high postures. But during Pranayama people suffering from High B. P., Heart disease, Asthama, the teacher should be consulted.
  11. The place should be clean and ventilated. Regarding Asanas some basic questions have been raised and their solutions are given simultaneously :
    Time : What is the best time for practising Asanas?
    The early morning is the best time perform Asanas. It is to be kept in mind that after lunch upto 4 hours, no Asana, Mudra or Pranayama should be practised. But Vaman Dhauti may be performed, if necessary. For people having weak gastric fire, even four hours gap is not sufficient. They should start practice at least 5 to 6 hours after lunch.


Svastikasana | Uttanapadasana | Bhujangasana | Ardha-Padmasana | Ukatasana Ardha-Salabhasana | Padhastasana | Tadasana | Dhanurasana - 1 |
| Dhanurasana - 2 | Naukasana | Vajrasana | VakrasanaSupta-Vajrasana | Gomukhasana | Savasana | Viparitakarani | Ardha-Matsyendrasana |
| Sirasana | Pascimottanasana | Ugrasana | Konasana | Trikonasana | Halasana Samasana | Uttanamandukasana | Bhadrasana |
| Akarana-Dhanurasana | Mayurasana | Simhasana | Padmasana | Vakasana | Ujjayi Pranayama | Padmasana (Baddha) | Tolangulasana |
| Anuloma-Viloma | Parvatasana | Yogamudra Salabhasana | Makarasana | Makarasana - 2 | Uddiyana Bandha | Matsyasana | Vrksasana | Kapalabhati |
| Cakrasana - 1| Cakrasana - 2 | Jalandhara Bandha | Nauli | AgnisaraGomukhasana (Baddhahasta)Viparitakarani (Saravangasana) |