Asana Yoga is not merely a method of physical exercise—it is a journey of nurturing and balancing the mind, loved by practitioners all over the world. Having evolved over hundreds of years, Asana Yoga has proven its timeless value in enhancing health, improving flexibility, and bringing positive energy to the mind.
At Olaben, we accompany you on your journey to master Asana Yoga, offering premium training products and accessories that make every session complete and inspiring.
What is Asana Yoga?
In yoga, asana is a Sanskrit term meaning “pose” or “body position.” Asana Yoga refers to the movements and postures performed during yoga practice, helping to harmonize the body, mind, and breath.
Originally, asanas were simple seated meditation poses designed to stabilize the body and focus the mind. Over time, the concept has expanded to hundreds of postures—from gentle to advanced—that build muscular strength, increase flexibility, and improve overall health.
Types of Asana Yoga
Asanas can be classified based on their characteristics and effects:
- Seated Poses: Easy to perform, ideal for meditation and breathing exercises. Example: Sukhasana (Easy Pose).
- Standing Poses: Strengthen leg muscles and improve balance. Example: Tadasana (Mountain Pose).
- Supine & Prone Poses: Relax and stretch the back and abdominal muscles. Example: Bhujangasana (Cobra Pose).
- Inverted Poses: Increase blood flow to the brain and improve concentration. Example: Sarvangasana (Shoulder Stand).
- Twist Poses: Release spinal tension and support digestion.
Benefits of Practicing Asana Yoga
Practicing Asana Yoga brings a wide range of physical and mental benefits, including:
- Improved strength and flexibility: Asanas work deeply on muscle groups, making them stronger, more flexible, and more resilient.
- Better posture and balance: Proper alignment in asanas corrects spinal posture, reduces hunching, and improves balance—especially beneficial for office workers.
- Enhanced circulation and cardiovascular health: Many inverted and stretching poses improve blood flow to the brain and organs, reduce heart strain, and regulate blood pressure.
- Stress and anxiety relief: Combining postures with breath control calms the nervous system, reduces stress hormones, and promotes a sense of peace.
- Better digestion and breathing: Twists stimulate digestion, while chest-opening poses improve lung capacity.
- Improved sleep quality: Practicing asanas in the evening or combining them with relaxation poses helps you fall asleep faster and sleep more deeply.
How to Practice Asana Yoga Correctly
Asana practice requires precise movements, breath coordination, and mental focus. Many poses can be complex for beginners, so having an instructor at the start is highly recommended.
Key principles:
Listen to your body—do not push beyond your limits to avoid injury.
Practice according to your level:
- Beginners: For those new to asanas or with lower fitness levels. Example poses: Pawanmuktasana series, eye relaxation exercises, Vajrasana (Thunderbolt Pose), basic standing poses, Surya & Chandra Namaskara (Sun & Moon Salutations).
- Intermediate: For practitioners comfortable with basic movements. Example poses: Padmasana (Lotus Pose), forward bends, twists, inversions, and balances.
- Advanced: For those with strong muscle control and nervous system stability. Includes most advanced asanas, guided by an instructor. Avoid for those with fractures, chronic illness, or recent surgery.
5 Recommended Asana Yoga Poses for Women
1) Tadasana (Mountain Pose)
Steps: Stand tall with feet parallel (together or hip-width apart). Press all four corners of the feet into the mat, micro-bend knees, engage thighs and core, lengthen the spine, relax shoulders. Arms alongside the body or overhead, palms facing each other.
Breathing: Inhale and exhale through the nose for 5–10 breaths. Hold 30–60 seconds, repeat 2–3 times.
Common mistakes: Locked knees, arched lower back, lifted shoulders, weight on heels.
2) Bhujangasana (Cobra Pose)
Steps: Lie face down, feet hip-width apart, forehead on the mat, hands under shoulders. Inhale—press feet and pubic bone into mat, lift chest using back muscles more than arms, shoulders away from ears. Exhale—lower chest down.
Breathing: Hold 3–5 breaths, repeat 3 times.
Tip: Start with Baby Cobra for beginners.
3) Setu Bandhasana (Bridge Pose)
Steps: Lie on your back, knees bent, feet hip-width apart. Exhale—tilt pelvis upward, lift hips, keep knees aligned. Option: interlace fingers under back or place a block under sacrum.
Breathing: Hold 5–10 breaths, repeat 2–3 rounds.
4) Adho Mukha Svanasana (Downward-Facing Dog)
Steps: From hands-and-knees, tuck toes, lift hips into an inverted V. Press hands evenly, lengthen spine, micro-bend knees if hamstrings are tight. Head relaxed between arms.
Breathing: Hold 5–10 breaths.
Tip: Use Puppy Pose for wrist issues.
5) Balasana (Child’s Pose)
Steps: Kneel, sit back on heels, fold forward, forehead to mat (use a block if needed). Arms forward or alongside the body. Relax belly, breathe into lower back.
Breathing: Hold 1–3 minutes.
Safety Tips for Asana Yoga
- Proper technique should never cause sharp pain or excessive tension.
- Even a few simple poses daily can be beneficial—complex sequences are not necessary.
- Always end sessions with relaxation.
- You can practice at home with online guides or hire a personal trainer.
Olaben – Your Partner in Every Yoga Journey
Olaben is Vietnam’s leading premium activewear and yoga accessories brand, known for elegant design, durable eco-friendly materials, and superior comfort.
Our products include:
- Women's yoga apparel with excellent stretch and breathability.
- Sports bras offering both support and comfort.
- Leggings and shorts designed for a flattering fit and flexible movement.
- Yoga accessories like yoga mats and yoga blocks.
Visit Olaben Store to explore our latest collections and receive dedicated advice from our team:
Ho Chi Minh City
- Flagship Store: 1M, Street 10, Thao Dien, District 2 (Thu Duc) – Hotline: 092.828.2088
- Nguyen Trai: 35 Nguyen Trai, Ben Thanh, District 1 – Hotline: 036.428.2088
Hanoi
- Vincom Times City: 458 Minh Khai, Vinh Tuy, Hai Ba Trung – Hotline: 037.928.2088
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263 Pho Hue, Hai Ba Trung
