Asanas: Classification, Technique, Benefits and Contraindications
Asanas
This domain examines how asanas are classified, how they are performed safely, and their benefits and contraindications. The exam usually asks for a named asana's technique in steps, its benefits, and who must avoid it.
Classification
- By position: standing (Tadasana, Trikonasana, Vrikshasana), sitting (Padmasana, Vajrasana, Paschimottanasana), prone (Bhujangasana, Shalabhasana, Dhanurasana), supine (Matsyasana, Pavanamuktasana, Halasana), inverted (Sirsasana, Sarvangasana, Viparita Karani).
- By function: meditative (Padmasana, Siddhasana, Swastikasana, Sukhasana) and cultural/corrective.
- By movement: forward bending, backward bending, twisting, side bending, balancing.
- Patanjali 2.46: sthira sukham asanam - steady and comfortable; 2.47: effort becomes effortless.
Technique rules
- Empty stomach (2–3 hour gap), warm-up first, breath-led entry, normal breathing in the final pose, slow release, counter-pose, then Savasana.
- No jerks, no breath holding, no pain; hold time is built up gradually.
Benefits and contraindications
- Bhujangasana - spinal flexibility, chest opening, helps asthma and digestion; avoid in pregnancy, hernia, recent abdominal surgery, acute back injury.
- Sarvangasana - stimulates the thyroid, aids venous return; avoid with hypertension, cervical spondylosis, glaucoma.
- Paschimottanasana - hamstring and lower-back flexibility, calming; avoid with sciatica, slipped disc, pregnancy.
- Vajrasana - aids digestion and is the one asana allowed soon after meals; avoid with knee injury.
Worked example
A student has hypertension and cervical spondylosis. Choose between Sirsasana, Sarvangasana, Vajrasana and Shashankasana. Reasoning: both inversions load the neck and raise pressure, so reject Sirsasana and Sarvangasana. Vajrasana is safe but needs healthy knees. Shashankasana is the restful choice.
Traps
- Calling Vajrasana supine; it is a sitting pose.
- Claiming Sarvangasana cures thyroid disease - write 'stimulates'.
- Omitting counter-pose and Savasana from a technique answer.
- Giving contraindications as an absolute 'never' without naming the condition.