Asana is a Sanskrit word used to describe the position of the body. The literal meaning of the word is "seat." Many yoga postures can be achieved from a basic position. Asanas are designed to open energy channels, chakras, and psychic centers in the body as well as purify and strengthen the body. Asanas should be steady and comfortable, firm but relaxed.
Standing
The basic standing position requires you to stand erect with your feet close together, heels and big toes touching each other. Hands should be resting at the thighs. The standing position helps pulse stability. Three postures in the standing position include Veerasana (Warrior pose), Trikonasana (Triangle pose) and Vrikshasana (Tree pose). Veerasana helps regulate blood circulation in the joints of the legs, waist, spinal column and neck. This posture also aids in the functioning of the digestive organs and the belly. Trikonasana helps improve the muscle function of the calves and hands as well as the joints of the waist. Vrikshasana helps to remove strain, resting and relaxing muscles.
Sitting
The basic sitting position requires both legs to be stretched straight out in front of you with the toes and spine erect. Both hands should be resting palm-down on the floor. Three sitting postures include Padmasana (Lotus pose), Parvatasana (Mountain pose) and Samasana (Balance pose). Padmasana helps stabilize pulse beats and reduces strain on the heart. The backbone's functioning is also improved. Parvatasana improves the functioning of the arms, back and abdominal muscles as well as helps cure certain problems of the spinal column and cord. Samasana improves the functioning of the backbone, reduces strain on muscles and the heart and helps stabilize pulse beats. There are many other postures that can be achieved from the sitting position.
Supine
The basic supine position requires lying flat on your back with your legs together, straight and extended with the toes pointing upwards and the hands palm-down on the floor. Three supine postures include Shavasana (Corpse pose), Vipritakarani (Inverted pose) and Halasana (Plough pose). Shavasana relaxes the entire nervous system and is beneficial for stress-related conditions. This posture also improves brain function. Vipritakarani improves blood circulation. Halasana improves back, leg and abdominal muscle strength and tone as well as the rigidity of back muscles.
Prone
The basic prone position requires lying prone with your chin, chest and abdomen resting on the floor. Hands should rest palm-down beside the thighs. Three postures in the prone position include Makarasana (Crocodile pose), Shalabhasana (Half-Locust pose) and Dhanurasana (Bow pose). Makarasana reduces the need for blood and oxygen to the muscles, relaxing them. Heart rate and breathing slow down, letting the body rest. Shalabhasana increases blood circulation in the spinal cord as well as the abdominal and thigh muscles. Dhanurasana is beneficial to the liver, pancreas, large intestine and small intestine. Blood circulation is improved in the arms and legs.
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