In the busy lifestyle of the advanced world, Yoga has contributed significantly in providing mental and physical benefits to the people. Yoga not only brings activeness to our body, but also makes our mind refreshed and active. We get many benefits by doing yoga in daily life. Apart from this, we also get peace.

People may have started knowing about Yoga only recently, but you would not believe that it is an ancient discipline. Some people even join yoga classes to learn yoga asanas. At the same time, many people do it by making it a part of their regular routine at home. Yoga is very beneficial for our body. Along with keeping the whole body healthy, they also help in fighting stress, anxiety and depression.

Let us first know about 84 most popular yogasan 84 most popular yogasan-

  1. Dhanurasana – In this, the shape of the body generally becomes like a stretched bow, due to which it is called Dhanurasana. By doing this, the body remains agile and the digestive system becomes strong. However, people suffering from high blood pressure should avoid doing this asana.

Benefits of Dhanurasana-

  • This asana is beneficial in reducing the symptoms of depression.
  • strengthens abdominal muscles
  • Reduces obesity and helps in balancing the body
  • Relieves back or backache
  • strengthens muscles and bones
  • By doing this asana, there is a tightness in the hands and arms.
  • Menstrual irregularities are removed in women
  • it increases appetite
  1. Bhujangasana (cobra pose or bhujangasan) – In Bhujangasana, the shape of the body is shaped like a hooded snake, that is why it is called Bhujangasana or Sarpasana. In English this posture is called Cobra Pose. To get rid of any stomach related problem, it should be done daily.

Benefits of Bhujangasana-

  • Doing this daily increases the length
  • muscles get stronger
  • Increases flexibility in the body
  • relieves stress and fatigue
  • Strengthens shoulders and arms
  • Relieves symptoms of asthma
  • heart is healthy
  • The waist becomes slim, curvy and attractive
  1. Headstand yoga – Due to being done on the head, this yoga asana is called headstand. Shirshasan is such an asana, with the practice of which a person stays away from many major diseases. However, it is quite difficult. It is not easy for everyone. Due to this, the digestive system remains good and the blood circulation remains smooth.

Benefits of headstand-

  • Relieves headache and reduces the problem of dizziness
  • Get rid of hair problem
  • improves blood flow
  • Strengthens shoulders, neck, abdomen and spine
  • Relieves stress and anxiety
  1. Padmasana (Lotus Pose or Padmasan)- Padma means lotus. When this asana is done, the person doing yoga looks like a lotus flower. This is the reason why it is also known as Lotus Pose and Kamalasana in English. Pranayama is also done sitting in this position.

Benefits of Padmasana-

  • This asana is the easiest and can be done by people of all ages.
  • It increases blood circulation, tones the abdominal organs, ankles, feet and makes the hip more flexible
  • It calms the mind and the mind
  • By doing this, the knees and thighs get a good stretch.
  • Best asana to increase concentration and focus
  • This asana also helps in improving digestion and reducing muscle tension.
  • It brings blood pressure under control
  1. Utthita Parsvakonasana (Extended Side Angle Pose) – This is an asana as an exercise in modern yoga. This asana is made up of three words – Utthita, Parsva and Angle. Utthita means raised, Parsva means right-left part of the chest and Angana means corner. This involves using several essential muscle groups. Such as feet, ankles, waist, chest, lungs, shoulders, spine and abdomen.

Advantages of raised lateral angle-

  • increases stamina
  • Relieves back pain
  • It is also a cure for constipation, infertility and menstrual problems.
  • strengthens legs and knees
  • Stretches the hip, shoulder, chest and spine
  1. Natrajasana (Natrajasan, Lord of the dance pose, dancer pose) –  This is a standing, balancing, back-bending posture in simple modern yoga, derived from a pose in the classical Indian dance form Bharatanatyam. This mudra is depicted in the temple sculptures at Nataraja Temple, Chidambaram. Apart from Natarajasana in English, this asana is also called Lord of the Dance Pose or Dancer Pose.

Benefits of Natarajasana-

  • Regularizing it helps in reducing weight
  • By doing this the focus increases.
  • Reduces stress and gives peace of mind
  • Thighs, hips and chest stretches and strengthens
  • body posture improves
  • Halasana (Halasan or Plow Pose) – In this asana, the shape of the body becomes like a plow, hence it is called Halasana. Halasana makes our body flexible. At the same time, with its regular practice, our spine remains young forever. It is also called Plow Pose in English.

Benefits of Halasana-

  • These asanas help in weight loss
  • Relieves constipation, indigestion and all stomach related problems
  • Relieves insomnia and stress
  • Vajrasana- Vajra means lightning or hard. It is a meditative posture, which removes the restlessness of the mind. This is the only asana to be done after a meal.

Benefits of Vajrasana-

  • It strengthens the back and provides relief from lower back problems
  • strengthens muscles
  • Improves digestion and eliminates constipation by regularizing
  • Helps in reducing labor pain and also reduces menstrual cramps
  • Weight can be reduced with its regular practice
  • Vajrasana also helps in reducing belly fat
  • Veerbhadrasana (Warrior Pose)- This pose is considered to be the pose of warriors. It is also considered to be the basis of Power Yoga. These asanas are called the easiest or beginner level asanas of yoga.

Benefits of Virabhadrasana-

  • It stretches the chest and lungs
  • Shoulder, neck, and abdominal strain
  • Strengthens the muscles of the back, arms and shoulders
  1. Chakrasana- While doing this asana, the posture of the body looks like a wheel, hence it is called Chakrasana. It is also called Urdhva Dhanurasana. It tones the body as well as provides strength.

Benefits of doing Chakrasana-

  • eyesight brightens
  • Relieves stress and depression
  • Digestive and reproductive organs are healthy
  • Strengthens the muscles of the arms, legs and back
  • reduces belly fat
  • Very beneficial for asthma patients
  1. Surya Namaskar- This is the best of all Yogasanas. It consists of 12 asanas and this practice alone is capable of giving the benefit of the complete yoga exercise to the seeker. By its practice, the body of the seeker becomes healthy and glowing by becoming healthy. By doing Surya Namaskar during sunrise, vitamin D is available in abundance in the body. Apart from this, many diseases can be avoided by its regular practice.

Benefits of Surya Namaskar-

  • Digestive system is strengthened and stomach related problems are removed.
  • It reduces unnecessary fat from the body
  • brings flexibility to the body
  • strengthens bones
  • relieves stress
  • Increases blood circulation
  • Provides relief from insomnia
  • Makes you beautiful by removing skin related problems
  1. Siddhasana-  This asana is the bestower of all perfections, hence it is called Siddhasana. Its practice purifies all the veins of the body.

Benefits of Siddhasana-

  • the mind is still
  • Purifies 72,000 nadis of the body
  • strengthens the spine
  • Gets relief from asthma and asthma
  • better digestion
  • Loss of appetite, fatigue, insomnia also helps in reducing depression
  1. Ustrasana –   During the practice of this asana, the body is in a camel-like posture, hence it is called Ustrasana. This asana is very beneficial for women. This asana is very effective for correcting the menstrual cycle. Along with this, it also controls the pain occurring these days.

Benefits of Ustrasana-

  • Strengthens the back and shoulders
  • relieves back pain
  • brings flexibility to the spine
  • Relieves the problem of irregular menstruation
  • corrects the shape of the breasts
  • Reduces belly, double chin and waist fat
  1. Tadasana –   This asana is called Mountain Pose in English because it is a permanent pose.

Benefits of Tadasana-

  • The heaviness felt in the body goes away
  • keeps the body fit
  • Very helpful in straightening the spine
  • The whole body becomes flexible
  • Beneficial in increasing height
  1.  Bhairavasana- In Bhairavasana the body is balanced on straight legs and one hand.

Benefits of Bhairvasana-

  • One type of energy is created throughout the body
  • good blood circulation
  1.  Corpse Pose – The meaning of corpse is – dead. That is, make your body like a dead body. That is why this asana is called Shavasana. This asana is used to end a yoga session. It is a relaxing posture, which rejuvenates the body, mind and spirit.

Benefits of Shavasana-

  • Provides temporary relief from anxiety and stress
  • It is very beneficial to eliminate fatigue in the office or outside.
  • Helps in increasing focus and memory
  • Helps in controlling high blood pressure
  • It is recommended to do Shavasana to get relief from headache and insomnia.
  1.  Setubandha Asana – While doing this asana, the body is in a bridge-like posture, hence it is called Setubandha Asana.

Benefits of Setubandha Asana-

  • By doing regular exercise, back pain can disappear forever.
  • very effective for thyroid
  •  Good flexibility can be seen in the spine
  • reduce belly fat
  • kidney is healthy
  • Very beneficial for asthma patients
  1. Navasana- While doing this asana, the body starts to look like a boat, so this asana is called Navasana.

Benefits of Navasana-

  • relieves stress
  • muscles get stronger
  • Digestion is healthy
  1. Savargansana- This asana is composed of two words- Sarva and Anga. That is, the seat of all the limbs. Doing this asana gives exercise to all the limbs, hence it is called Sarvangasana.

Benefits of Sarvangasana-     

  • activates the heart muscle
  • Activates and nourishes the thyroid gland
  • Problems like infertility and miscarriage are removed
  • Menstrual problems go away 
  • relieves constipation
  • This asana is also very beneficial in removing fatigue and weakness.
  • Strengthens hands and shoulders
  • helps in reducing obesity
  • Trikonasana- This asana gives simultaneous stretching of the body from three different angles and helps in better functioning of the whole body. This asana is the best option for people suffering from diabetes and obesity.

Benefits of Trikonasana-   

  • Increases mental and physical stability
  • Regular practice of this asana strengthens the knees, ankles, legs, chest and hands
  • Trikonasana stretches the groin, hips, hamstrings, calves, chest, spine and shoulders
  • It improves digestion and stimulates the lower abdominal organs
  • This asana cures flat fit, osteoporosis, neck pain and impotence.
  • Reduces stress and cures anxiety
  • Helps to increase stamina
  • hips become strong
  • Removes skin related problems and makes the face glowing
  • Paschimottanasana (Paschimottanasana) – This asana is a sitting forward leaning asana as an exercise. Regular practice of this yoga calms the mind and also relieves stress.

Benefits of Paschimottanasana-

  • Fatigue, stress and depression are removed
  • Helps in removing sperm related problems
  • Reduce belly and hip fat
  • good digestive system
  • helps in reducing obesity
  • Tree Pose – This is a type of hatha yoga, which is made up of two words. The first word is tree and the second is asana i.e. standing like a tree and putting a seat on it. In English it is called Tree Pose.

Benefits of Vrikshasana-

  • strengthens the legs
  • It not only helps in physical but also mental development.
  • lower back pain
  • children grow taller
  • provides relief from sciatica
  • maintains physical balance
  • Baddhakonasana- It is also known as Bhadrasana. One of the mudras to do during meditation.

Benefits of Baddhakonasana-

  • Relieves fatigue caused by excessive walking
  • delivery goes smoothly
  • Reduces menstrual discomfort
  • Chaturanga Dandasana ( Fore Limbed Staff Pose ) – Chaturanga Dandasana is also known as Four-Limbed Staff Pose. Also known as Low Planck. It is an easy asana used as an exercise in modern yoga and resembles some forms of Surya Namaskar, in which an upright body parallel to the ground is supported by the toes and palms, with the elbows held.

Benefits of Chaturanga Dandasana-

  • Practicing this asana strengthens the arms and wrists
  • Increases strength in shoulders
  • Abs gets strengthened, due to which belly fat starts reducing
  • Gomukhasana- Gomukh means the face of a cow. That is, make your body like the mouth of a cow (Gaumukh). This is the reason why this asana is called Gokhasana.

Benefits of Gomukhasana-

  • Doing this asana improves blood flow in the body and keeps the heart healthy
  • Increases flexibility in the body
  • Diabetes can be controlled by regular practice of this yoga.
  • The daily practice of this yoga pose strengthens the muscles.
  • Relieves stress and anxiety
  • Viparita Dandasana ( Inverted Staff Pose ) – It is evident from the name of this yogasana that this yogasana is opposite to Dandasana. This is an inverted bending pose.

Benefits of Viparita Dandasana-

  • Calms the mind and lowers the anxiety level
  • The body becomes flexible and strengthens
  • Digestion process gets stronger
  • Helps to get rid of sciatica problem
  • Beneficial for the muscles of the spine, hamstrings, shoulders, neck and abdomen
  • Ashtanga Namaskar- This asana is a step of Surya Namaskar, in which the body touches the ground with 8 limbs. These 8 organs include both feet, both knees, both palms, chest and chin.

Benefits of Ashtanga Namaskar-

  • This asana is very beneficial for the health of the back.
  • Its practice can reduce the effect of diseases related to lungs.
  • Arm plays an important role in balancing
  • Its regular practice reduces belly fat
  • strengthens the toes
  • improves digestion
  • Gives strength and flexibility to the body
  • Shalabhasana ( Grasshopper Pose ) – Shalabhasana is also called Grasshopper Pose. This is a prone back leaning posture.

Benefits of Shalabhasana-

  • good yoga posture to lose weight 
  • It helps to eliminate body fat
  • strengthens muscles
  • Shalabhasana is good yoga to strengthen the spine 
  • Corrects the digestive system of the stomach, which does not cause stomach related diseases
  • Cures constipation and maintains the balance of acid and alkali in the body
  • Bakasana – This asana is an arm balancing pose, in which the legs are raised with both hands on the floor and the knees are connected to the calves of the upper arms of the hands.

Benefits of Bakasan-

  • Upper back gets a good stretch
  • The mind and body begin to prepare for challenges
  • Strengthens the lower abdominal muscles and improves digestion
  • This asana improves the balance and focus of your body.
  • It strengthens your wrists and hands
  • The spinal cord and inner thigh muscles start to get stronger
  • Upavishtkonasana ( Wide Angle Side Forward Bend ) – For the practice of this asana, one has to sit straight with the legs as wide as possible and then grab the toes and bend forward.

Benefits of Upvishtakonasana-

  • Relaxes body and mind
  • Helps clean the kidney
  • Reduces fat in the lower body
  • Helps in increasing sexual desire
  • Helps a lot in relieving asthma
  • Utkatasana ( Chair Pose ) – For the practice of this asana, the feet are to be rested on the ground and then one has to sit with the buttocks resting on the ankles. Keep in mind – both hands are above the knees and the knees are spread. At the same time, the ankles should be even and stable.

Benefits of Utkatasana-

  • the waist is strong
  • Strengthens the thighs and toes
  • Remains fresh in the body
  • gets rid of stomach problems
  • Standing Forward Bend  During the practice of Uttanasana, stand straight and bend and hold the toes of the feet. This posture is called Standing Forward Bend Pose in English.

Benefits of Uttanasana-

  • Helps in boosting immunity
  • Provides a good stretch to the back, hips, calves and ankles
  • Gives a good massage to the digestive organs
  • Regular practice of this asana activates the kidney and liver.
  • Provides relief in headache and insomnia
  • Cures high BP, asthma, impotence, sinusitis and osteoporosis
  •   Adho Mukha Asana  During the practice of this asana, the body is brought upwards in the shape of an inverted ‘V’. Adha means down and Mukha means face and Swan means dog. That is, the body looks like a dog, with the face down towards the earth.

Benefits of under-mouth breathing-

  • Makes the body flexible and active
  • Relieves headache, insomnia and back pain
  • Garbhasana  This is an asana in which the body looks like a baby in the womb.

Benefits of pregnancy-

  • Provides relief from pain and discomfort in women during menstruation
  • Reduces mental stress and anger
  • Increases focus and calmness
  • Strengthens abdominal muscles and relieves gas-constipation
  • Improves blood and oxygen level in the body, due to which the skin starts glowing
  • Garudasana- During the practice of this asana, standing straight, keep your left leg straight and then place the right leg above the knee of the left leg. At the same time, keeping both the hands one on top of the other, hold them tightly.

Benefits of Garudasana-

  • Utthita Hastapadadgushtasana  Utthita Hasta Padangushtasana, as a permanent big toe hold or extended hand-to-big toe exercise is a permanent balancing asana in modern yoga

Benefits of Raised Hastapadadgushtasana

  • Regular practice of this asana strengthens the legs and relieves pain
  • Maintains physical and mental balance
  • Increases attention ability and concentration
  • Improves breathing process
  • Anjanayasana ( Crescent Pose or Equestrian Pose  This is a lunging back posture, sometimes included as one of the asanas in the sequence of Surya Namaskar.

  Benefits of Anjanayasana-

  • makes the body flexible
  • strengthens bones
  • energizes the body
  • Reduces extra fat from the body
  • makes muscles stronger
  • Bidlasana- This asana is also known as Tiger Pose. During the practice of this yogasana, one knee is close to the ground and the other leg is straight. At the same time, one hand is on the ground on the paw.  

Benefits of Bidlasana-

  • Reduces belly, waist, hips and thigh fat
  • Helps in getting rid of many gynecological diseases
  • Dandasana ( Staff Pose ) – Dandasana is a Sanskrit word. In this, Danda means stick or stick and Asana means posture. During the practice of this yoga asana, the body is seen in a stick-like posture, hence this asana is called Dandasana.

Benefits of Dandasana-

  • This asana strengthens the back muscles
  • body posture improves
  • All the problems related to the spine are removed and strengthened
  • Shoulder and chest strain
  • helps to increase concentration
  • Very beneficial for people suffering from asthma
  • Kronchasana- During the practice of this asana, the body looks like a stork. Stork is called Kroncha in Sanskrit, hence the name of this asana is Kronchasana.

benefits of crunchasana

  • proper blood flow in the body
  • Extremely beneficial in gas and bloating
  • Also helps in reducing belly fat and expanding the chest
  • ­­­­­ Provides good stretch on legs, back, hamstrings, knees, calves and hips
  • It is considered very beneficial in the problem of flat feet.
  • Anantasana-   This asana is also called Vishnu Asana. In fact, the body during the practice of this yogasana is named after the resting posture of Lord Vishnu. Anantasana is a Sanskrit word, the first word of which is Ananta meaning boundless and Asana meaning posture.

Benefits of Anantasana-

  • blood circulation is better
  • the thighs get stronger
  • Digestion remains correct
  • Very beneficial for blood pressure patients
  • Jathra Parivartanasana- It is composed of three words Jathra, Parivartan and Asana. Jathra means stomach, Parivartan means twisting and Asana means posture.

Benefits of Jatha Parivartanasana-

  • obesity goes away
  • Kidney related problems go away
  • Gets relief from gas and acidity
  • flexibility in the spine
  • Vrischikasana- The practice of this yoga posture is a bit difficult. During the practice of this asana, the body has to be taken in a scorpion-like posture. This asana is a combination of a backbend and forearm balance pose and balance, flexibility and strength of hands are essential to perform this yoga posture or asana with ease. It is also called The Scorpion Pose.

Benefits of Vrischikasana-  

  • Practicing this asana strengthens the back, torso, legs and shoulders
  • reduce belly fat
  • Gets relief from stomach problems
  • extremely beneficial for the lungs
  • Increases blood circulation to the brain
  • Anxiety and stress goes away
  • Swastikasana- Swasti means auspicious. This asana makes you feel good in every situation so it is called Swasti or Shubh Asana. This asana is stabilizing to the body.

Benefits of Swastikasana-  

  • Relieves Knee Pain
  • purifies the body
  • provides peace of mind
  • straightens the waist
  • Rajakapotasana- Practicing Rajakapotasana, the yogi performs a chest-inflating posture to attract the opposite sex during sexual intercourse by a pigeon.

Benefits of Rajkapotasana-

  • Helpful in massaging the organs present inside the abdomen
  • Flexibility in the hip area
  • Widens chest and relieves back pain
  • impotence goes away
  • Trivikramasana- This yogasana is considered to be the main asana of hatha yoga. It can be a little difficult to practice in the beginning, but can be easily done with regular practice.

Benefits of Trivikramasana-

  • All three chakras of the body are activated
  • get peace of mind
  • Makes the leg muscles and hamstring muscles strong and flexible
  • Digestive system is correct
  • Effective to get rid of menstrual problems
  • Provides relief from headache and insomnia
  • Urdhvamukh Shwanasana- This asana is composed of 4 words. The first word urdhva means above, the second word mukh means face, the third word swan means dog and asana means posture.

Benefits of Urdhvamukha Shvanasana-  

  • Laziness and fatigue go away
  • Extremely beneficial for asthma patients
  • Mayurasana- The body is in a peacock posture while performing this asana. Mayur means peacock, hence this asana is called Mayurasana.

Benefits of Mayurasana-

  • very beneficial for lungs
  • Regulates blood circulation
  • Strengthens arm, leg and shoulder muscles
  • Helps to bring glow to the face
  • Bharadwajasana- This asana is dedicated to Rishi Bharadwaja.

Benefits of Bharadwajasana-

  • Digestion gets stronger
  • flexibility in the spine
  • Sciatica is cured by regular exercise
  • joint pain goes away
  • Janushirsasana- Janushirsasana is a Sanskrit word. Janu means knee, Shirsha means head and Asana means posture.

Benefits of Janushirshasana-

  • Helps to get rid of depression
  • the mind calms down
  • Relieves from foot pain
  • Provides relief during menstruation
  • Kumarasana- During the practice of this yoga, the body is in the tortoise pose, hence it is also called Turtle Pose in English. The meaning of Kurma is tortoise.

Advantages of Kumarasan-

  • age increases
  • concentration increases
  • Helpful in reducing stress and depression
  • Relieves knee, hip, back pain
  • Matsyasana- During the practice of this yoga, the body is in the position of fish, hence it is also called fish pose in English. The meaning of Matsya is fish.

Benefits of Matsyasana-

  • belly fat decreases
  • Provides relief from menstrual problems
  • cough goes away
  • the whole body becomes strong
  • Parighasana- Parighasana is made up of two Sanskrit words. Parigh means door, door or gate. Whereas, asana means posture.

Benefits of Parighasana-

  • Relieves breathing problems
  • stretches the muscles
  • Parsvottanasana- It is made up of two words. Parsva means the right-left part of the chest and Uttan means stretched.    

Benefits of Parsvottanasana-

  • strengthens the spine
  • improves digestion
  • strengthens the legs
  • Liver and abdominal massage is good
  • Split – Split exercise makes the body flexible. During the practice of this yoga asana, the legs are in line with each other and are extended in opposite directions.

Advantages of Split-

  • The fat of the thighs and hips starts decreasing
  • muscles get stronger
  • body becomes flexible
  • Sukhasana- This asana is very beneficial in getting peace and removing stress. Sukhasana is made up of two Sanskrit words – Sukh and Asana. By doing this asana, the blood circulation in the body improves, which helps in protecting the body from any kind of infection.

Benefits of Sukhasana-  

  • Practicing this asana reduces stress
  • get peace of mind
  • blood circulation is better
  • Helps in relieving heart related problems
  • Increases concentration and helps reduce anger
  • Supta Padangusthasana- This asana is extremely beneficial for runners and athletes. Supta Padangusthasana is made up of four Sanskrit words. The first word supta means lying down. The second word is pada, which means foot. At the same time, the third word Angushtha means thumb and the fourth word asana means standing, lying or sitting in a particular position.

Benefits of Supta Padangusthasana-

  • reproductive system is good
  • Hormones are balanced in the body
  • blood circulation increases
  • Provides relief from piles problem
  • Bhekasana- In this asana, the body is in a frog-like posture. This asana is composed of two words – bhek means frog and asana means posture. This pose is called Frog Pose in English.

Benefits of Bhekasan-

  • Breathing ability improves by the practice of Bhekasana
  • Stretches and strengthens the leg muscles
  • Digestion is healthy
  • hormones are balanced
  • Hanumanasana- During this asana, the body looks like a monkey. This is a version of Front Splits Yoga.

Benefits of Hanumanasana-

  • The practice of this asana massages the abdominal organs
  • makes feet flexible
  • increases blood circulation
  • Increases the efficiency of the reproductive system
  • Prepares pregnant women for delivery
  • Malasana- This asana is very beneficial for people working long hours in the office. It is also called Garland Pose. This asana enhances both physical and mental capacity.

Benefits of Malasana-

  • The problem of abortion is solved
  • Maintains proper mental and physical balance
  • Tightness around the neck is relieved
  • Reduce thigh and belly fat
  • Gets relief from uterine discomfort
  • Ashtavakrasana- It may be difficult to do this asana in the beginning, but it is very beneficial for the body. In this asana, 8 angle postures are formed. This yoga is dedicated to the sage Ashtavakra, the spiritual master of King Janak.

Benefits of Ashtavakrasana-

  • Regular practice of this asana exercises all the muscles of the body simultaneously.
  • body gets energy
  • Digestive system remains healthy
  •  
  • Balasana- This asana relaxes the whole body like Shavasana. To do this asana, first of all sit in the position of Vrajasana. After this touch your head on the ground. Now keep both the hands on the ground and apply pressure on your thighs with your chest.

Benefits of Balasan

  • This asana brings a slight strain in the hips, thighs and ankles.
  • Balasana relieves back and neck pain
  • This asana relaxes the whole body
  • Calms the mind and relieves stress-depression
  • Pashasana- Pashasana is a special yoga pose, which is also known as Noose Pose.

Benefits of governance-

  • Very helpful in weight loss
  • Regular exercise reduces stress
  • Thighs get firmer
  • body posture improves
  • Prasarita Padottanasana- This asana is made up of 4 Sanskrit words- Prasarita means spreading. The second word pada means feet, the third word uttan means to bend forward and the fourth word asana refers to standing, bending or sitting in a particular position.

Benefits of Prasarita Padottanasana-

  • This asana strengthens the feet and heels
  • The spine is straight and strong
  • abdominal muscles will strengthen
  • Increases blood circulation to the brain  
  • Throne ( Lion Pose ) – During the practice of this asana, the body comes in a lion-like posture, hence it is called the throne.  

Advantages of Throne-

  • Practicing this asana brings radiance to the skin
  • The wrinkles on the face start disappearing
  • Relieves lung disease and breathing problems
  • Titibhasana- During the practice of this asana, the body becomes like a bird. During the exercise, the person puts the feet in the air and the whole force in the hands. In modern yoga it is called hand balancing yoga.

Benefits of Titibhasana-

  • Leg muscles get stronger
  • Increases glow in the skin
  • spinal cord pulls
  • Arms strengthen the wrist
  • Yoga Nidrasana ( Sleep Pose  This asana is called Sleep Pose in English. During the practice of this yogasana, the person is in a state of sleep and wakefulness, due to which freshness and energy flows in the body.

Benefits of Yoga Nidrasana-

  • body gets a lot of rest
  • helps in increasing concentration
  • Helps in eradicating chronic body pain
  • body temperature decreases
  • Ardhachandrasana- The name of this asana means half moon-like pose. During its practice, the body looks like a half moon. The shape of this posture is made of triangle, hence it is also called Trikonasana.

Benefits of Ardhachandrasana-

  • Practicing this asana develops balance in the body
  • Beneficial in gynecological diseases related to urinary tract and uterus
  • Provides adequate stretch to the chest and neck   
  • Matsyendrasana- This asana is named after the sage Matsyendranath. It was his favorite pose. However, this asana is quite difficult.

Benefits of Matsyendrasana-

  • Regular practice of this asana supplies oxygen to the lungs
  • massages the abdominal organs
  • Increases flexibility in the spine
  • Tulasana- During this yoga asana, the body becomes in a balance like posture, hence this asana is called Tulasan. It is also called balance pose in English.

Benefits of Tulasan-

  • Its regular practice makes the muscles flexible and strong.
  • Gets rid of many stomach problems
  • Relieves pain in hands, feet and wrists
  • The problem of premature ejaculation can be got rid of
  • Adhomukha Vrikshasana- During the practice of this yoga asana, the weight of the body is lifted with the help of hands. Hands are placed approximately shoulder width apart, feet together.

Benefits of Adhomukha Vrikshasana-

  • Helps to increase blood circulation
  • The practice of this asana is very beneficial for the eyes.
  • Strengthens arms, shoulders and upper body
  • helps reduce stress
  • Helps in boosting the digestive system
  • Kapotasana-   This asana is called Pigeon Pose in English. This asana is a bending posture with the knees forced.

Benefits of Kapotasana-

  • Regular exercise gives relief from back pain
  • controls blood pressure
  • body becomes slim
  • Urinary system is repaired
  • chest widens
  • Reduce belly fat
  • Marichyasana- Marichyasana is named after the sage Marichi. The back and spine get a lot of benefits from regular practice of this asana.

Benefits of Marisan:

  • the mind calms down
  • get rid of depression
  • Improves digestive system
  • Flexibility in the spine and waist
  • Utthita Vashishthasana- This asana is called side plank pose in English. In modern yoga, it is considered a balanced posture as an exercise.

Benefits of Utthita Vashishthasana-

  • It reduces extra fat from the body
  • This asana burns a lot of calories
  • Regular practice of this asana tones the body
  • Veerasana- This asana is also called Hero Pose. This posture provides stretch to the body.

Benefits of Veerasana-

  • Very beneficial for asthma patients
  • Its regular practice keeps blood pressure under control.
  • strengthens the digestive system
  • This asana is very beneficial for mental health
  • Akarna Dhanurasana- In Sanskrit, Karna means ear and Akarna means near the ear. At the same time, Akarna Dhanurasana means a posture like drawn bow and arrow. During the practice of this asana, the body is in a bow-and-arrow posture.

Benefits of Akarna Dhanurasana-

  • The practice of this asana brings flexibility in the hips and legs.
  • Regular exercise gives relief from joint pain
  • Bhujpidasana- This asana is also called shoulder pressing pose. There is some difficulty in doing this asana in the beginning. Keep in mind that do this asana on an empty stomach.

Benefits of Bhujpidasana-

  • Practicing this asana increases concentration
  • Strengthens wrists, hands and upper body
  • increases metabolism
  • Nervous system is controlled
  • Helps in reducing headache
  • Durvasana- This asana is a bit difficult, which not everyone can do. Practice this asana only if you are confident about your health. It is believed that this asana is named after the sage Durvasa.

Benefits of Durvasana-

  • It makes the body flexible
  • Brings activity to the body
  • strengthens muscles
  • Gorakshasana- Gorakshasana is very useful for keeping the body fit. This asana eliminates the grossness of the body. This asana is mostly used for meditation and tantric practice. 

Benefits of Gorakshasana-

  • Practicing this asana increases sperm capacity in men
  • Food gets digested well by its practice
  • Diseases related to the uterus in women can be relieved by regular practice of this asana.
  • Piles can be got rid of by its practice
  • Frees the defect of dreaming and premature ejaculation
  • Koundinyasana- This asana balances the entire body on one hand. This asana is considered to be the posture of Rishi Kaundinia.

Benefits of Kaundinyasana-

  • It makes the body flexible
  • energizes the body
  • reduce belly fat
  • Kukkutasana- During the practice of this asana, the body becomes like a chicken. It is also called roaster seat.

Benefits of Kukkutasana-

  • tiredness goes away
  • better digestion power
  • reduce belly fat
  • High BP and heart patients should not practice this asana
  • Lolasana ( Pendant Pose ) –  Lolasana is called Pendant Pose in English. In this mudra, all the weight of the body is put on both the hands.

Benefits of Lolasana-

  • This asana makes the body flexible and balanced.
  • Relieves stress too
  • keeps the digestive system healthy
  • shoulders are strong
  • strengthens the muscles of the wrists and hands
  • Strengthens the back and ribs
  • Makarasana- Makarasana is made up of two Sanskrit words. Makara means crocodile and asana means posture. It is clearly understood from its literal meaning that in this mudra the body becomes like a crocodile. It is an asana, in which breathing is done by keeping the eyes closed, due to which it keeps the body and mind absolutely calm and removes depression, restlessness, confusion, migraine and disorders related to the brain.

Benefits of Makarasana-

  • Regular practice of this asana can overcome depression
  • Helps to relieve back pain
  • Extremely beneficial for people troubled by increasing obesity
  • Also provides relief from cold and cough
  • Viparita Karani ( Legs Up Pose  This yoga asana is one of the most relaxing poses for the mind and body. It prevents the aging sign. The name of this asana is derived from two Sanskrit words Viparita and Karni, in which Viparita means reverse and Karni means to do. It means ‘reverse’.

Advantages of Viparita Karni-

  • Helps to get rid of eye and ear problems
  • Brings glow to the face
  • Beneficial for women who are troubled during menstruation
  • Helps fight diseases like BP or gout

After knowing about all the 84 most popular yoga asanas, let’s know about the rules of yoga-

Rules of Yoga Rules of Yoga

  • Always start yoga under the guidance of a guru (trainer)
  • Sunrise or sunset is the right time to do yoga.
  • Take a bath before doing yoga
  • Always do yoga on an empty stomach. Do not eat anything 2 hours before doing yoga
  • Wear comfortable cotton clothes during this
  • Before starting the practice of yoga, remove all the bad thoughts from your mind.
  • Do yoga in a calm and clean environment
  • Concentrate on practicing your yoga postures
  • Be patient and practice with perseverance
  • Do not force the body to do any yoga posture at all.
  • continue practicing yoga
  • Do not eat anything for 30 minutes after doing yoga. Apart from this, do not take a bath for 1 hour.
  • Always do pranayama after doing asana practice, which means last.
  • If you are a patient of any kind of disease, please consult your doctor once before starting the practice of yoga.
  • Always end the yoga practice with shavasana

Precautions to be taken while practicing the Yoga

  • By doing yoga, there is a very good sleep, due to which the mind remains calm. Yoga gives mental peace. Practice yoga daily for a healthy mind and body.
  • By doing yoga in the morning, one can stay energetic throughout the day. It also helps in keeping the body fresh by removing laziness from the body. A person doing yoga is physically active, relaxed and always happy.
  • Practicing yoga regularly helps in getting rid of many diseases. The person is always healthy.
  • The practice of yoga daily makes the body flexible and improves blood circulation, so that all the organs work smoothly. Yoga helps to a great extent in building a flexible body.

Precautions to be taken while practicing the Yoga

  • Most women are advised not to do yoga during menstruation, but you can decide whether or not to do it according to your ability.
  • Children below the age of 10 years should not practice more difficult asanas
  • Be patient in your eating and drinking
  • If you have a habit of smoking or tobacco, then quit it. Trying to leave these habits can also be done by practicing yoga.
  • Sleep is important so get enough sleep
  • Include nutritious food in your diet

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