A Guide to Yoga Asanas: 6 Asanas to Try

Asana is a Sanskrit word meaning “sitting posture.” It is the third limb of the Eight Limbs of yoga outlined in the Patanjali’s Yoga Sutras, along with yamas (codes of social conduct), niyamas (self-observances), pranayama (breathing exercises), pratyahara (sense withdrawal), dharana (meditation/awareness), dhyana (contemplation), samadhi (bliss).

The concept of asana has been around for thousands of years, but its meaning has evolved over time.

• Second century B.C.E.–fifth century: Patanjali’s Yoga Sutras described asanas as sthira (steady) and sukha (comfortable) seated postures for meditation.
• Eleventh century: Hindu yogi Gorakhnath founded the Kanphata Yogis, an order of Shiva devotees, and the practice of Hatha yoga (Sanskrit for “discipline of force.”) Hatha yoga focuses on mastery of the physical body through physically demanding postures, which allow yoga practitioners to open chakras and connect to Shiva, the Hindu god of yoga.
• Fifteenth century: The Hatha Yoga Pradipika comprised 84 different asanas, including virasana, savasana, siddhasana.
• Late seventeenth century: The Gheranda Samhita, considered one of three classic Hatha yoga texts, listed 32 asanas to build body strength. Most of the asanas are seated, with the exception of vrksasana (tree pose).
• Early twentieth century: Yoga philosophy and practice became popular in the West, eventually becoming a secular exercise practice focusing on asanas for health benefits.

Learn the Sanskrit names of these common yoga poses and how to practice them.

1. 1. Padmasana (lotus pose): Sit cross-legged, rest your feet on top of opposite thighs, and place your hands on your knees in a mudra (hand gesture). If padmasana feels too intense in your knees or hips, try sitting up on a block or cushion, or simply sit cross-legged (siddhasana).
2. 2. Virasana (hero pose): Sit on your knees with your feet beside your hips. Place a block or cushion underneath your seat to make this pose more comfortable.
3. 3. Trikonasana (triangle pose): While standing, step or hop your feet wide on the mat, lengthwise. Face the front of the mat and pivot your back foot to a 45-degree angle. Lift your arms out to either side, parallel to the floor. Lean toward the front of your mat until your front hand reaches the ground or the inside of your front foot. Use a yoga block or other prop if needed.
4. 4. Adho Mukha Svanasana (downward-facing dog): From a plank position, press into your hands and elevate your hips back to form an inverted V shape. Bend your knees if needed to keep a straight spine. This asana lengthens your spine and stretches out your hamstrings.
5. 5. Tadasana (mountain pose): Stand up straight with your heels slightly apart and your big toes touching. With your arms down at your sides, flip the palms to face forward. Find your balance in this pose by gently rocking side to side and front to back.
6. 6. Savasana (corpse pose): Lie down on your back with your feet pointing outward and your arms by your sides, palms upward. Alternatively, place one hand on your heart and the other on your lower abdomen to help focus your breathing.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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