Yoga is a valuable part of India’s ancient tradition and culture. It is not only a means of keeping the body healthy but also a path to achieving mental and spiritual peace. The history of yoga is believed to be about 5000 years old. The principles and process of yoga are described in ancient texts, such as the Vedas and Upanishads. Patanjali is considered to be the founder of yoga, who presented yoga in a systematic form through the Yoga Sutras.
In the modern era, yoga gurus like Swami Vivekananda, Paramahansa Yogananda, and B.K.S. Iyengar have contributed yoga international recognition. In the 20th century, yoga also gained popularity in Western countries, where it was adopted to improve mental and physical health.
There are many yoga training centers in India, such as “Paramartha Niketan” in Rishikesh, “Krishnamacharya Yoga Mandir” in Mysore, and “Iyengar Yoga Institute” in Pune. In 2015, yoga gained popularity and accepted globally after the United Nations recognized June 21 as International Yoga Day. Yoga today has become a symbol of a healthy and balanced life.
Here are the names of some yoga experts and scholars who have contributed very much in the promotion of yoga asanas:
Yoga experts of ancient times:
- Maharishi Patanjali – Author of Yoga Sutra and the pillar of modern yoga.
- Gorakshanath – Promoter of Hatha Yoga and a master of yoga practice.
- Swami Swatmarama – Author of “Hatha Yoga Pradipika.”.
- Thirumoolar – Author of “Tirumantram,” who promoted the spiritual aspect of yoga.
Yoga experts of modern times:
- B.K.S. Iyengar – Founder of “Iyengar Yoga” and the one who updated yoga asanas.
- Tirumalai Krishnamacharya – Father of modern yoga and teacher of many famous yoga gurus.
- Swami Sivananda – Founder of “Divya Jeevan Sangh” and a famous author of yoga literature.
- Paramhansa Yogananda – Founder of the “Yogda Satsang Society” and promoter of yoga.
- Swami Satyanand Saraswati – Founder of “Bihar Yoga Vidyalaya” and boosts ancient yoga.
Yoga experts of the present time:
- Baba Ramdev – One who spread health awareness through yoga and gave global recognition to Indian yoga.
- Sri Sri Ravishankar – Founder of “Art of Living” and promoter of pranayama and meditation.
- Dr. Hansaji Yogendra – Head of “The Yoga Institute” and works on scientific aspects of yoga.
- Sadguru Jaggi Vasudev – Founder of the “Isha Foundation” and promoter of the spiritual and physical benefits of yoga.
These scholars have played an important role in making yoga popular not only in India but all over the world.
Different types of Yoga aasan:
Yoga asanas can be classified into many types depending on their nature and benefits. Here is a list of major yoga asanas:
Standing Poses:
1. Tadasana:
How to do:
- Stand straight and join the feet together.
- Keep both hands near the body.
- Raise the hands upwards while taking a deep breath.
- Pull the body upwards while balancing it on the heels.
- Keep the head, hands, and heels in a straight line.
- Wait for a few seconds and then slowly return to the normal position.
Benefits:
- Makes the spine and body flexible.
- Improves the balance of the body.
- Helps in increasing the height.
2. Vrikshasana:
How to do:
- Stand straight and bend one leg from the knee and place it on the thigh of the other leg.
- Make balance and join both hands in namaskar mudra.
- Stay in this position for a few seconds while taking a deep breath.
- Slowly come back to the normal position.
Benefits:
- Improves balance and concentration.
- Strengthens the muscles of the legs.
- Provides mental peace.
Seated Poses:
3. Padmasana:
How to do:
- Sit straight on the ground and fold the legs.
- Place the right foot on the left thigh and the left foot on the right thigh.
- Keep the spine straight and keep the hands on the knees.
- Breathe deeply and concentrate.
Benefits:
- Promotes meditation and mental peace.
- Improves blood circulation.
- Makes the back and hips flexible.
4. Vajrasana:
How to do:
- Sit on the ground on your knees.
- Extend the ankles backwards and place the hips on the heels.
- Keep the spine straight and keep the hands on the knees.
- Take a deep breath and stay in this position for a few minutes.
Benefits:
- Improves digestion.
- Provides a suitable position for meditation.
- Relieves back pain.
Prone Poses:
5. Bhujangasana
How to do:
- Lie on your stomach and place your palms on the ground near your shoulders.
- While breathing, slowly raise your head and chest.
- Keep your elbows straight and pull your neck back.
- Wait for a few seconds and then come down while exhaling.
Benefits:
- Strengthens the spine.
- Makes your stomach and chest flexible.
- It relieves stress and fatigue.
6. Dhanurasana:
How to do:
- Lie on your stomach and bend your legs at the knees.
- Hold your ankles with your hands.
- While breathing, stretch your body and raise your head, chest, and thighs.
- Wait for a few seconds in this position and then slowly come back to the normal position.
Benefits:
- Improves the digestive system.
- Strengthens the back and abdominal muscles.
- Reduces stress and fatigue.
Supine Poses:
7. Halasana:
How to do:
- Lie on your back and keep both hands near the body.
- While breathing, lift the legs upwards.
- Take the feet behind the head and try to touch the ground.
- Stay in this position for a few seconds and then slowly come back.
Benefits:
- Beneficial for the thyroid and digestive systems.
- Strengthens the back muscles.
- Reduces stress and fatigue.
8. Chakrasana:
How to do:
- Lie on your back and keep the hands on the ground near the head.
- Lift the body upwards with the feet and hands.
- Make the body arched.
- Stay for a few seconds and then slowly come down.
Benefits:
- Makes the body flexible.
- Beneficial for heart and lungs.
- Reduces stress and fatigue.
Forward Bending Poses:
9. Paschimottanasana:
How to do:
- Sit on the ground with legs straight.
- Raise your hands upwards while breathing in.
- Exhale and bend your body forward, and try to hold your feet.
- Try to touch your head to your knees.
- Stay in this position for some time and slowly come back.
Benefits:
- Strengthens the spine and digestive system.
- Activates the kidneys and liver.
- Makes the body flexible.
10. Janu Sirsasana:
How to do:
- Sit on the ground with your legs straight.
- Bend one leg and place its sole on the thigh of the other leg.
- Raise your hands upwards while breathing in and bend your body towards the straight leg while breathing out.
- Try to hold the toe and stay in this position for some time.
- Slowly come back to the normal position.
Benefits:
- Increases the flexibility of the body.
- Reduces mental stress.
- Improves digestion and blood circulation.
- Strengthens muscles
Inverted Poses:
11. Sirsasana:
How to do:
- Sit on the ground with your knees bent and rest your elbows on the ground.
- Make a triangle by interlocking the fingers of the hands.
- Place the head between the hands and slowly raise the legs.
- Keep the whole body straight and stay in this position for some time.
- Come back slowly.
Benefits:
- Increases blood flow towards the head.
- Activates the brain.
- Improves thyroid and digestive systems.
12. Viparita Karani:
How to do:
- Lie on the back and raise the legs upwards.
- Support the hips with the hands and keep the body at 45 degrees.
- Stay in this position for some time and then come back slowly.
Benefits:
- Reduces stress.
- Improves blood flow.
- Relieves fatigue and leg pain.
Balancing Poses:
13. Eka Padasana:
How to do:
- Stand straight and maintain balance.
- Bend the right leg from the knee and raise it up, and stretch the hands in front.
- Keep the body balanced and stay in this position for a few seconds.
- Slowly return to the normal position and repeat with the other leg.
Benefits:
- Improves balance and focus.
- Strengthens the muscles of the legs and hips.
- Provides stability to the body.
14. Kakasana:
How to do:
- Sit on the ground with legs folded.
- Put both hands on the ground.
- Raise the legs up while putting the entire weight of the body on the hands.
- Stay in this position for a few seconds and then come back to the normal position.
Benefits:
- Increases the balance of the body.
- Strengthens the arms and shoulders.
- Improves concentration and confidence.
Relaxation and Meditation Poses:
15. Shavasana:
How to do:
- Lie on your back and spread your arms and legs comfortably.
- Close your eyes and focus your entire attention on your breathing.
- Leave your body completely loose.
- Stay in this position for 5-10 minutes.
Benefits:
- It relieves stress and fatigue.
- Provides mental peace.
- Relaxes the body deeply.
16. Balasana:
How to do:
- Sit in Vajrasana and bend the body forward.
- Put your forehead on the ground and stretch your hands forward.
- Take a deep breath and stay in this position for a few minutes.
Benefits:
- Reduces mental stress and anxiety.
- Relaxes the back and shoulders.
- Relieves fatigue.
Special Poses:
17. Ustrasana:
How to do:
- Sit in Vajrasana and stand up and come on your knees.
- Bend the body backwards and hold the ankles with the hands.
- Tilt the head back and open the chest.
- Stay in this position for a few seconds and then come back to the normal position.
Benefits:
- Makes the spine and chest flexible.
- Activates the lungs.
- Reduces stress and fatigue.
18. Mandukasana:
How to do:
- Sit in Vajrasana and make fists of both hands.
- Keep the fists near the navel and bend forward while exhaling.
- Relax the body and stay in this position for some time.
- Slowly come back to the normal position.
Benefits:
- Gives relief in digestion and gas problems.
- Beneficial for diabetics.
- Strengthens the abdominal and waist muscles.
I hope you enjoyed reading the article about yoga history and yoga aasan. Doing every yoga aasan in your daily routine will help you to keep fit, healthier and happy 🙂