Asana is an Indian term that defines a pose or position. The word is likely familiar to anyone learning or practicing yoga. Yoga asanas can be done while seated, lying down or standing, offering a variety of benefits to the body depending on the body areas being exercised and the specific asana chosen. Hundreds of asana choices are possible.
Benefits
Stretching is beneficial for your body. Elongating and strengthening your joints support pain-free range-of-motion movement, which allows you to enjoy physical activity. Stretching also increases your flexibility and ultimately reduces your risk of injury during activities. Stretching also increases blood flow to muscles being stretched, offering them oxygen-enriched blood and nutrients. Lastly, stretching is relaxing and helps cool down hard-worked muscles and joints following an exercise workout.
Baddha Konasana
The baddha konasana, or bound angle pose, is a seated position that stretches the muscles of the inner thighs, knees and hips. This exercise stretches the quadriceps and hamstrings of the thighs, as well as your hip flexor muscles, including the psoas major and minor, the illiacus and the rectus femoris. Perform this asana by sitting on the floor, knees bent, the soles of your feet pressed together in front of your groin. Grasp your feet and pull them inward toward your groin. As your hip joints relax and stretch over time, your knees will fall closer to the floor, opening the entire pelvic region and offering optimal stretch and elongation of the thigh muscles.
Bharadvajasana
The bharadvajasana or spinal twist provides and effective stretch for the muscles of the torso and back, especially the erector spinae, the anterior flexor muscles and the oblique muscles found on the sides of your abdomen. Perform this yoga asana stretch by sitting on the floor, legs bent to the left and your weight shifted to your right buttocks. Place your right arm behind your back and twist to the right, draping your left hand over your right knee. Hold the position for 30 seconds and then return to your starting position. Repeat the stretch on the other side, dropping the knees to the right and twisting to the left.
Simhasana
Simhasana, which is also known as the lion pose, stretches muscles that you may not normally think about. For example, the muscles of the face and neck, including the large platysma muscle that forms the front of your neck, the frontalis of the forehead and the zygomatic muscles that surround the mouth are just a few muscles stretched with the lion pose. Seated in a relaxed position, open your eyes and mouth wide, and stick out your tongue. Make noise while you exhale and hold the position for 5 to 10 seconds at a time and then relax.
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