The Āsanas
Harmonization exercises


•Yoga asanas and relaxation techniques make efficient use of all physical and mantal resources.
•This brings about better adjustment in various life situations and paves the way for the health.
•The practise of asanas is integrated with Yoga philosophy and the two cannot be separated.

•Asanas are integral part of Yoga.
•They are not only physical exercise – they involve both psychological and physiologicals
processes. •Practise should be systematic, starting with simple postures.
•Breathing in the postures is important.

•The postures and cycles of postures have different effects: stimulating, calming, energizing,
building concentration, promoting sleep and so on..
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•These benefits come as a side effect of Yoga through correct practise.

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•The standing poses give vitality, the sitting poses are calming, twists are cleaning, supine poses
are restful, prone poses are energizing, the inverted poses develop mental strengh, balancings
bring a feeling of lightness, backbends are exhilarating and jumpings develop agility.

Standing Poses
•The standindg poses refresh the body and mind by removing tension, aches and pains. •They
stimulate digestion, regulate the kindneys, and relieve constipation.
•They improve circulation and breathing.
•The back, hips, knees, neck, and shoulders all gain strenght and mobility through practise.

•The standing poses also teach the principles of correct daily movements.
•Tādāsana (mountain posture)
•Trikonāsana (triangle)
•Pārśvakonāsana
•Vīrabhandrāsana I-III
•Pārśvottānāsana
•Uttānāsana
•Utkatāsana
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Sitting Poses
•The sitting poses are calming. They remove fatique, refresh the brain, and soothe the nerves.
•The promote healthy sleep.
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•Dandāsana
•Sukhāsana
•Jānu Śirsāsana
•Paścimottānāsana
•Upavista Konāsana
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Twists
•The twists are very effective in relieving backaches, headaches, and stiffness in the neck and
shoulders. •They improve the digestion, the spine become flexible.

Balancings
•The balancing poses develop lightness, strength, and agility. Muscle tone is developed.
Coordination and concetration increase.
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•Bakāsana
•Garudāsana
•Vrksāsana

Supine & Prone Poses
•These poses stretch the abdomen, increase the mobility of the spine and hips, and open the groin.
•Some strengthen the back, arms, and legs.
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•Supta Pādāngusthāsana
•Śalabhāsana
•Dhanurāsana
•Adho Mukha Śvānāsana
•Urdhva Mukha Śvānāsana
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Inverted Poses
•The inverted poses revitalize the whole system. •They improve circulation and concentration, tone
the glandular system.
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•Sarvāngāsana
•Halāsana