The document discusses different types of yoga postures or asanas. It describes asanas that target different parts of the body like standing, sitting, prone, and supine postures. These postures have physical, respiratory, circulatory, and nervous system benefits. Regular practice of asanas with the right technique and alignment can help develop strength, flexibility and balance while providing relaxation. Examples of some common asanas are also provided like tree pose, downward facing dog, cobra pose and fish pose.

1. आसन ĀSANA
सवािम िववेक ाननद योग अनुस नधान समसथान
Svāmi Vivekānanda Yoga Anusandhāna Samsthāna

2. आसन Āsana
Posture
Derived from animal or plant
instincts
Imitation of good things
Ex: वृक ासन Vrukṣ āsana

3. वृकासन Vrukṣāsana
• Shelter
• Fruits for others
छायाम् अनयसय कु वर्वन्तिनति।
सवयं ितिष्टतिति आतिपे॥
फलानयिप पराथार्वन्तय।
वृकाः सत्पुरुष इव॥
Chāyām anyasya
kurvanti|
Svayaṁ tiṣṭati ātape||
Phalānyapi parārthāya|
Vṛukṣāaḥ satpuruṣa iva||

4. मकरासन Makarāsana
Relax like a crocodile

5. िसथरं (िचिरं ) सुखं आसनम्।
Sthiraṁ (ciraṁ) sukhaṁ āsanam
Stable, long time, easy (comfortable)
3 mins  30 mins
आसन िसिद
Āsana siddi

6. तिदा दृष्टतुः सवरुपे अवसथानम्।
Tadā druṣṭuḥ svarupe
avasthānam|
then you establish in your reality.
सवरुप Svarupa
real nature - happy, healthy,
selflessness

7. अभयास वैर ागयम् तिति् साधनीयम्।
Abhyāsa vairāgyam tat
sādhanīyam
practice and let go attitude
तितिः दनद अनिभधातिः।
Tataḥ dvandva anabhidhātaḥ
then you overcome the dualities.
heat/cold, happy/unhappy, profit/loss

8. प्रयत्नशैितिल्यम् अननतिसमापितिभयाम्।
Prayatnaśaitilyam
anantasamāpatibhyām|
Reduce all efforts, merge with beautiful
blue sky.
सुखप्रािप्ति। दुःख िनवृित्ति।
Sukhaprāpti| Duḥkha nivṛtti|
When one merges with the blue sky he
transcends the body consciousness.

9. वज्रादिप कठोरिप।
Vajrādapi kaṭhorapi|
Harder than diamond
मृदिन कु सुमादिप।
ून
Mṛdūni kusumādapi|
Softer than flower

10. TYPES OF ĀSANA
1. Standing
2. Sitting
3. Prone
4. Supine
CATEGORIES OF ĀSANA
1. Meditative
2. Relaxative
3. Culturative

11. PHYSICAL EXERCISES
It is for physical training, targeted to enhance
competitive spirit.
Four types
• Speed:
• Endurance: Walking, Hiking, Swimming
• Dexterity: Gymnastics, Parallel bar
• Stamina:

12. ANOTHER CLASSIFICATION
• Isometric exercises:
Muscle length remains same, only
tone differs
• Isotonic exercise:
Tone remains same, length differs
Tone: Partial contraction of the muscles.

13. LOOSENING EXERCISE
िशिथिलकरण वायाम Śithilikaraṇa vyāyāma
Objectives are
• Shatter tamas
• Loosening of joints
• Flexibility of spinal column

14. COMPARISON
Physical Dynamic exercises Āsana
exercises
Improves Improves respiratory Improves respiratory
respiratory system system system
Circulatory sys Circulatory sys Circulatory sys
Digestive sys Digestive sys Digestive sys
Excretory sys Excretory sys Excretory sys
- Nervous sys Nervous sys
- Endocrine sys Endocrine sys
- Speed and repetition Speed and repetition
- - Brain
- - Mind
- - All round personality
development

15. Standing postures
अधर्वन्त किट चिकासन ितकोणासन
अधर्वन्त चिकासन पाद हसतिासन
Ardha kaṭi cakrāsana Trikoṇāsana
Ardha cakrāsana Pāda hastāsana
पिरवुत्ति ितकोणासन पाशर्वन्त कोणासन वीरभदासन
Parivrutta trikoṇāsana Pārśva koṇāsana Vīrabhadrāsana

16. Sitting postures
वज्रासन अदर्वन्तमत्सयेनदासन
पिशमोत्तिानासन
Vajrāsana Ardamatsyendrāsana
Paścimottānāsana
सुप्ति वज्रासन Supta
शशाङकासन
vajrāsana
Śaśāṅkāsana वकासन
Vakrāsana

17. Prone postures
धनुरासन भुजङगासन
Dhanurāsana Bhujaṅgāsana
शलभासन
Śalabhāsana

18. Supine postures
• सवार्वन्तङगासन Sarvāṅgāsana
• िवपरीतिकरिण Viparītakaraṇi
• मत्सयासन Matsyāsana
• हलासन Halāsana
• चिकासन Cakrāsana