Asanas

"True yoga starts with radical self-acceptance. You are fully present with what is, observing the self
without judgment. When the body knows that the mind is kind, it will open and release."1
Richard Faulds

Asanas, or poses, are the third limb of the eight limb path of yoga. The primary role of asanas is to prepare the
body and mind to be able to sit for meditation for long periods of time. Asanas open energy channels and
chakras, allowing prana to flow more freely. Asanas can develop strength, flexibility, restore energy and a sense
of wellbeing and may provide some relief from painful conditions. Asanas can be grouped into families of
related poses. Families of yoga poses are listed below, along with their potential benefits, contraindications and
variations, and where you might place a particular type of pose in a sequence.2,3 The lists are not exhaustive.

Contraindications are conditions or factors that may serve as a reason to be cautious when attempting a pose.
For example, a person with a hip replacement is contraindicated for hip openers that may dislodge their
prosthetic hip joint. Yoga outreach classes are generally taught in a group setting where there can be a wide
range of fitness and health levels, ages and flexibility. It is best to advise students to take responsibility for their
own wellbeing and to pay attention to their bodies. Sensation is welcome, not pain. You might encourage
students to find variety in their own poses, considering what the heart of a pose might be and asking for advice
if they get stuck. This can encourage a sense of ownership over ones practice, confidence and a deeper
connection with ones body. Students can be advised to take a break if need be and let you know if they are
feeling any chest pain, dizziness, difficulty breathing, faintness or pain in their joints, and to feel proud of what
their bodies can do.


STANDING & BALANCING POSES
Tadasana (Mountain), Uttkatasana (Chair), Trikonasana (Triangle), Virabhadrasana I-III (Warrior I-III)

Benefits: Standing postures can be among the safest , helping to develop a sense of stability, as well as strength
and flexibility throughout the whole body. Standing asanas can increase strength and mobility in feet, ankles,
knees, quadriceps, hamstrings, and hips, which can protect the knee joint and become a firm base for the spine.
Balancing postures allow a student to explore the fear of falling, focus and inspire clear thinking and a sense of
confidence.

Potential Contraindications & Variations: Balancing poses may be challenging for some who are blind, deaf,
have anxiety, multiple sclerosis, problems affecting the middle ear, or a weak or injured leg. The student may
choose to use a wall or chair for balancing, or practice sending weight through a weaker side. Heart and blood
pressure conditions may make strenuous, long-hold standing postures more challenging. Warrior poses can be
practiced with hands on the hips rather than arms raised. Maintaining feet hip-width apart can protect the
sacro-iliac joints that are often at risk. Ensure that the knees do not go beyond the toes during squats and low
lunges. See forward folds below for more on standing forward folds.

Sequencing: Standing asanas can be good for warming and opening the entire body in preparation for more
complex asanas. Refrain from moving back and forth between externally (e.g. Trikonasana) and internally
rotated (e.g. Virabhadrasana 1) standing asanas. Teach externally rotated asanas first. Twist-free standing poses
that open the hamstrings, hips, spine and shoulder girdle are good preparation for standing twists. Offer
standing twists gradually. Standing twists, Virabhadrasana 1 and low lunges can be good preparation for
backbends. Try not do more than 2 or 3 sustained asanas in a linked sequence on each side. Many standing
poses are gentle hip openers that are good preparation for deeper hip openers in backbends, arm balances or
seated postures.

TWISTS & LATERAL BENDING

Marichyasana, Parivrtta Trikonasana (Revolved Triangle), Ardha Matsyendrasana (Half Lord of the Fishes)

Benefits: Twist and bends can calm anxiety and relieve lethargy. The organs are compressed during a twist,
pushing out blood filled with metabolic by-products and toxins. When the twist is released, fresh blood flows in,
carrying oxygen and the building blocks for tissue healing. Twists and bends help to maintain health, strength
and normal length of muscles and soft tissues around the spine, abdomen, rib cage and hips.4

Potential Contraindications & Variations: Extreme heart and blood pressure conditions are contraindicated, as
is late pregnancy, and an inflamed liver or spleen. Variations can be offered for pregnancy and recent
abdominal surgery. Students with arthritis or rheumatic conditions or hiatus hernia may be careful when side-
bending or twisting. Students attempting side-bending postures such as Trikonasana should not go too far
down until they have the strength to safely exit the pose. When twisting, students should always first lengthen
the spine and maintain the length during the pose. A blanket or bolster under the sit bones during a seated
twist can help the student lengthen.

Sequencing: Good preparation for and following backbends. Practice twists evenly on each side. Twists can
stimulate the nervous system after relaxing forward bends and hip openers. Slight backbends after intense
twists can integrate the effects of a twists.


FORWARD FOLDS
Uttanasana (Standing Forward Bend), Balasana (Childs Pose), Ananda Balasana (Happy Baby)

Benefits: Forward folds encourage inward facing, reflection and calm. They can compress and massage the
organs of the upper abdomen, and create space between each vertebrae, benefiting the nerves and improving
circulation around the spine. Folds can lengthen the hamstrings and inner leg muscles, keeping back muscles
supple and strengthening the knees and the front of the legs.

Potential Contraindications & Variations: Bend the knees slightly to avoid over-stretching the hamstrings.
Knees can be straightened once folded. Students with severe heart conditions and high blood pressure, hernia
or spinal disc problems may want to avoid standing forward folds altogether, or folds that place the heart lower
than the hips. Bending from the hips with a flat spine may be safer. Glaucoma, detached retina, inner ear
discharge and severe sinus infection are all contraindicated for standing forward folds. Students with
inflammation or injury in the lower back or sacrum, any of the spinal column joints or with recent abdominal
surgery or inflammation of the liver or spleen should exercise extreme caution in any forward fold. Extreme
forward folds are contraindicated for later stages of pregnancy. Variations include a less extreme forward fold
with the wall or a chair, or a seated forward bend with legs apart and use of a strap to encourage spine
lengthening.

Sequencing: Forward folds are well placed after the peak of a practice or to bring energy down at the start of
class. Safest when following warming asanas such as backbends or arm balances. Hip openers are good
preparation for seated forward bends. Gentle backbends are good counterposes for deep forward folds.


BACKBENDS
Bitilasana (Cow), Sphinx, Urdhva Mukha Svanasana (Upward Facing Dog), Urdhva Dhanurasana (Wheel)

Benefits: Backbends can build courage and stamina. Heart openers can boost self-confidence. Backbends can
strengthen the back and increase comfort and open the chest for deeper breath and freer circulation.
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Backbends stretch and massage the abdominal muscles and digestive system, and stimulate the lymphatic
system. The kidneys and adrenal glands can be squeezed during a backbend, leading to adrenaline release and a
potential excited or fearful response.5

Potential Contraindications & Variations: Extreme backbends such as Dhanurasana or Chakrasana (wheel) are
contraindicated for students with high blood pressure and/or angina. Many backbends are contraindicated for
pregnancy, especially in the later stages. Students with arthritic and rheumatic conditions, hiatus hernia, peptic
ulcers and back conditions might be cautious. Students with low back pain may use a blanket under the pelvis
when bending the back from a prone position. Contracting muscles in the buttocks, legs and hips might release
tension in the lower back. Students with a more curved upper back may choose not to take the head back and
support can be used under the wrists for backbends such as Urdhva Mukha Svanasana when the hands are a
base of support.

Sequencing: Deep and sustained backbends should be placed at the peak of a sequence when the body is
warmest. Place shoulder openers before backbends. Offer calming and neutralizing asanas after backbends.
Lie in a neutral spine position before doing counterposes like Fish. Use gentle twists for counterposing, followed
by deeper forward ends, hip openers and twists.


INVERSIONS
Salamba Sarvangasana (Supported Shoulder Stand), Salamba Sirsana (Supported Headstand)

Benefits: Inversions direct blood towards our pineal, pituitary, thyroid and hypothalamus glands. This poses can
help stabilize severe hormonal fluctuations. Inversions increase circulation, calm the brain, strengthen the core
and rest of the body, require focus, and stimulates the lymph system, which helps to remove waste and
increases the immune system. Inversions give the heart and lower lungs a break and can release the spine and
relieve back aches. Viparita Karani (Legs up the wall) is a simple and restorative inversion.

Potential Contraindications & Variations: Students with high blood pressure and heart conditions, as well as
eye problems such as glaucoma and detached retina, should exercise extreme caution when practicing an
inversion (having the heart above the head increases blood pressure). Students with degenerative curving of
the upper spine, osteoporosis or arthritic neck conditions may exercise caution, as should those with inner ear
problems, and hiatus hernia. Students with enlarged thyroids should use a blanket under the shoulders for
shoulder stand so that the chin is not fully locked. Arthritis and rheumatic conditions, pregnancy and any
conditions that might affect balance may be contraindicated for balancing inversions such as handstand.
Students with neck injuries should wait until there is no inflammation and the muscles have been strengthened
before attempting Sarvangasana or Sirasana. Students who may lack internal strength and who may not be
able to exit a pose safely should work up to full inversions. Variations of inversions at a wall, half shoulder
stand, Viparita Karani and Half Head Stand with legs on the ground are great variations.

Sequencing: Deeper inversions are often placed at the end of a sequence. Supported headstand is warming
and can be done early. Downward Dog and standing forward bends are good preparation. Shoulder stand
should be offered after head stand. There are multiple leg variations for shoulder stand. Counterpose
headstand with childs pose and shoulder stand with fish. Inversions are good preparation for meditation.






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SEATED POSTURES
Dandasana (Staff), Navasana (Boat), Padmasana (Lotus), Sukhasana (Easy), Virasana (Hero)

Benefits: Seated postures can be grounding and calming. They can release tension, strengthen the core and
improve the flexibility of the spine and hips.

Potential Contraindications & Variations: Many variations of seated postures require flexible knee and hip
joints. Students with arthritic knees or other issues may be cautious when attempting postures such as or
kneeling in Vajrasna. Sitting in crossed legged or kneeling poses for long periods can be harmful for people with
varicose veins. For students with limited knee or hip flexibility or tight hamstrings in the case of forward folds,
placing a folded blanket, block or bolster under the sit bones can tilt the pelvis and lower the knees to below the
hips for better alignment and comfort.

Sequencing: Gentle seated poses come naturally at the beginning of a more restorative class or the end of a
more vigorous practice. Deeper seated bends or twists and seated poses like boat can be the peak or come
towards the end of a more rigorous practice. Begin seated forward bends from Dandasana. Offer gentle
backbends after deep forward bends.


RELAXATION
Supta Baddha Konasana (Reclining Bound Angle), Viparita Karani (Legs Up the Wall), Savasana (Corpse)

Benefits: Relaxing poses can trigger the parasympathetic nervous system, allowing the body and mind to calm
and anxiety to ease. These poses can help students to sleep better, potentially lower blood pressure and
decrease intense chronic pain.

Potential Contraindications & Variations: Svasana is contraindicated for pregnant women beyond the 30 week
stage. Guided visualizations may create a disturbing experience for some students. Past emotional problems or
trauma may rise to the surface. End practice by ensuring students are grounded, bringing them back to their
bodies, aware of contact with the floor or a chair, prior to sitting up or opening ones eyes.

Sequencing: Relaxing poses are well placed towards the end of a more active class to allow the prana to settle
or throughout a more restorative class.


1

The Eight Limbs, Yoga Journal

Benefits, contraindications and introduction adapted from the Yoga - Safety Guidelines, Yoga Scotland.
www.yogascotland.org.uk/asana_safety.pdf
3
Benefits and sequencing adapted from Stephens, Mark. Teaching Yoga: Essential Foundations and Techniques. North
Atlantic Books, CA. 2010.
4
Gudmestad, Julie. Lets Twist Again, Yoga Journal. http://www.yogajournal.com/practice/817
5
Backbends. http://www.yoga.net.au/back_bends.html
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