Yoga is an ancient practice that imparts multiple benefits to those who experience it, uniting the mind, body and spirit. Everyone can practice yoga, and it requires nothing special in the way of equipment or clothing. Yoga enthusiasts note that their yoga practice results in increased energy, improved posture, more flexibility, increased circulation, and an inner sense of calm and fulfillment.

Holding a series of yoga postures, also known as yoga asanas, is the basic method of practicing yoga. Historically, yoga asanas served to create a stable position for prolonged meditation, which is probably why modern-day yoga has such a deep link to the mind and spirit. Asanas serve to stretch the muscles and joints of the body while opening the energy channels and chakras within the body. Classical yoga advises that asanas should be comfortable and steady, and the body should be firm, yet relaxed.

A yoga session starts with slow and deep breathing to prepare the body for the asanas. This is the time to concentrate on breathing and calming and centering the mind. Next, basic stretching poses start to warm the body and prepare for more rigorous postures. Some excellent poses for the beginning of a session are cat pose, cow pose, cobra pose, downward dog pose, and forward fold pose. As the body begins to warm up and the muscles start to stretch, a series of sun salutations incorporate many of these postures and a few more.

Moving further into the yoga session after the body is prepared, many yoga practitioners like to introduce more challenging postures, but only to the extent of their physical capabilities. It is recommended to move into each pose to the point where there is a good feeling of stretch and a slight resistance, but never pain. Postures introduced at this point in the practice can include balancing poses, bending poses, twisting poses, prone poses, seated poses, inversions, and standing poses.

Ending a yoga session is usually accomplished with a gradual slowing of the poses and a focus on stretching and breathing. The final pose is almost always Shavasana, or corpse pose, and is deeply relaxing. Most practitioners spend five to fifteen minutes at the end of their session in Shavasana.

Yoga can be an effective form of exercise for the body, mind, and spirit for those with any level of fitness. The basic yoga poses and breathing techniques help to promote radiant health, as well as inner peace.

A foundation of yoga practice, “asana” is a Sanskrit word meaning “seat” or “sit down.” While this may refer to any physical position that can be held for long periods of time to promote stillness and mental focus during meditation, asanas are more commonly known as the poses a yoga practitioner, or yogin, assumes during yoga practice.

Asanas are especially important to the most common styles of yoga practiced in the Western world today, including Ashtanga, Hatha, Bikram and Iyengar. Although an absolute number of asanas has not been established, each yoga style tends focus on a certain group of asanas. Bikram Yoga, for example, consists of a strict series of 26 asanas, while other styles allow for asanas to be performed in response to a yogin’s needs and abilities.

An asana consists of three main components: entering the pose, holding the pose and leaving the pose. During each of these stages, the yogin is mindful of mental state, breathing and physical position. Asanas may be performed seated, standing or supine, and may be classified in different ways such as meditative, restorative or corrective, depending on the intended effect.

While all asanas are meant to promote health and vitality, certain asanas can often target specific concerns. Asanas should be performed on an empty stomach and should not involve jerky movements or excessive strain on any part of the body.