YOGA ASANAS DAN MANFAATNYA

Oleh :

Apt. Ni Luh Indrawatu, M.Farm

 Definisi yoga
Secara harafiah kata yoga berarti “bersatu atau
bergabung”. Dalam latihan yoga, kita
menggabungkan dan menyatukan pikiran
dan tubuh kedalam satu kesatuan yang saling
melekat dan seimbang. Yoga adalah salah satu
sistem perawatan kesehatan yang
menyeluruh tertua yang pernah ada, yang
berfokus pada pikiran dan tubuh (Cynthia,
2007).
yoga adalah sebuah kata Sansekerta kuno. Kata
ini mempunyai dua arti yang berbeda, yaitu arti
umum dan arti teknis. Dalam arti umum, kata
‘yoga’ berasal dari asal kata Yujiryoge, yang
berarti bergabung, bersatu, atau persatuan dari
dua benda atau lebih. Arti teknik dari istilah yoga
diperoleh dari Yuj yang lain. Di sini kata itu
bukan “persatuan”, melainkan “keadaan stabil,
diam, dan damai”. Kata yoga di sini
menunjukkan keadaan diam dan cara atau
praktikyang membawa pada keadaan itu (Savitri,
2009).
 Tujuan yoga ...
Di masa kini yoga dipandang sebagai suatu
teknik yang bermanfaat untuk mencapai
kebugaran dalam kehidupan sehari-hari dan
mencegah serta menyembuhkan berbagai
macam penyakit atau gangguan tertentu
(Savitri, 2009).
aktivitas penguasaan tubuh dan napas yang
didasarkan pada teknik yang dilakukan oleh
berbagai aliran yoga.
 Teknik aliran yoga

Teknik-teknik tersebut diantaranya adalah teknik asana

(postur), pranayama (olah napas), bandha (kuncian),
mudra (gerak tubuh), dan relaksasi yang mendalam.

Hatha Yoga memiliki teknik gerakan yang kalem, atau

Ashtanga Yoga yang memiliki teknik gerakan yang
sangat elastis.
 Asana

Asana is yoga pose or posture or

position of the body. Patanjali in
ashtanga yoga defines asanas as
Steady and Comfortable pose.
 ASANA
1. According CLASSIFICATION
position of the body in
a Yoga pose
• Forward bend
• Backward bend
• Side twist
• Balancing

2. According to the usefulness or

purpose
• Meditative
• Health (yoga for Obesity, hypertension,
diabetes)
 ASANA CLASSIFICATION
(According position of the body in a Yoga pose)

Standing Sitting Lying

Forward bending Uttasana Gomukhasana Pawanmuktasana

Backward bending Utkatsana Ustrasana Dhanurasana

Sideward bending Tadasana Parighasana Anantasana

Balancing Tadasana Bakasana Chakrasana

 Uttanasana
•   In Sanskrit, “ut” means intense, “tan” means to stretch or extend
and “asana” means pose. In English, we call this pose the Standing
Forward Bend.
• Steps of Uttanasana: –
approach
• Take a standing position; keep your feet and shoulder distance
apart and parallel to each other.
• Press your feet down in to the ground and ground yourself
powerfully.
• Now breathe out and gently bend down from the hips (not the
waist) and place your chest and stomach on your thighs.
asana
• If you are a beginner, you ought to bend your knees slightly to
accomplish this.
• If your knees are bent, make sure that they’re straight over your
toes.
• Slowly begin to straighten out your legs however check that your
chest and abdomen never leave your thighs.

returning
• Now elevate your hips as you straighten through your hamstring
muscles all whereas pressing your heels into the ground.
 Benefits of Standing Forward Bend Pose: 
• Stretches the hips, hamstrings, and calves
• Strengthens the thighs and knees
• Keeps your spine strong and flexible
• Reduces stress, anxiety, depression, and fatigue
• Calms the mind and soothes the nerves
• Relieves tension in the spine, neck, and back
• Activates the abdominal muscles
• Eases symptoms of menopause, asthma, headaches,
and insomnia
• Stimulates the kidneys, liver, spleen
• Improves digestion
 PRECAUTIONS
• You can conjointly attempt the Ardha
Uttanasana rather than the Uttanasana if you
suffer from chronic back pain. Avoid this
Pose in case of injured legs, shoulders and
hips. Avoid this Asana fully if you have got
recently had back surgery, knee surgery or
surgery to your hamstrings. Always concern
a yoga expert before doing any Yogic
activities.
 UTKATASANA
Stand erect with your feet slightly apart.
2. Inhale and raise your arms perpendicular to the floor.
Either keep the arms parallel, palms facing inward, or
join your palms.
3. Exhale and bend your knees, trying to keep your
thighs as parallel to the floor as possible.
4. Your knees will project out over your feet, and your
torso will lean forward slightly over your thighs until
your torso forms an approximate right angle with the
tops of your thighs.
5. Keep your thighs parallel to each other and push
down on your pelvis towards your heels.
6. Firm your shoulder blades against your back and
keep your spine lengthened.
7. Stay in this position for 30 seconds to a minute, while
breathing evenly.
 benefits
• Utkatasana strengthens the thighs and gives them more
power and flexibility; in fact it is one of the best thigh
strengthening yoga asanas. This is one of the main benefits
of Utkatasana.
This pose also exercises the spine, hip and chest muscles.
Utkatasana strengthens the lower body while stretching the
upper back.
This pose increases your lung capacity and invigorates and
energizes your entire body
Practicing Utkatasana on a regular basis will also tone and
stabilize your knee and ankle joints.
Utkatasana also engages all your core muscles and helps to
reduce flat feet.
 Precautions
• Precautions while performing “The Chair Pose” include
avoiding this pose if you suffer from low blood pressure,
insomnia, and headaches. Also, practice this pose with
caution if you have lower back pain. Other precautions
include:
• Make sure that you go into the pose only until you can
maintain the natural lumbar curve. You should stop just
before your lower back pops backwards or flattens.
• If you have a shoulder injury, you should make sure to
practice this pose with care. If you cannot raise your arms
over your head without experiencing pain, move only
within the areas where you don’t feel the pain.
• Keep your gaze straight forward if you have neck pain of
dizziness.
 trikonasana
. Description
Trikonasana is usually performed in two parts, facing left, and then facing right. The
practitioner begins standing with the feet one leg-length apart, knees unbent, turns the right foot
completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in
line with the hips. The arms are spread out to the sides, parallel to the ground, palms facing
down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel
to the floor. Once the trunk is fully extended to the right, the right arm is dropped so that the
right hand reaches the shin (or a block or on the floor) to the front (left side) of the right foot,
with the palm down if flexed. The left arm is extended vertically, and the spine and trunk are
gently twisted counterclockwise (i.e., upwards to the left, since they're roughly parallel to the
floor), using the extended arms as a lever, while the spine remains parallel to the ground. The
arms are stretched away from one another, and the head is often turned to gaze at the left thumb,
slightly intensifying the spinal twist. Returning to standing, the bend is then repeated to the left.
 BENEFITS
yengar claims practice of this asana improves
the flexibility of the spine, corrects alignment
of the shoulders; relieves backache, gastritis,
indigestion, acidity, flatulence; massages and
tones the pelvic organs, corrects the effects of
a sedentary lifestyle or faulty posture, assists
treatment of neck sprains, reduces stiffness in
the neck, shoulders and knees, strengthens
the ankles and tones the ligaments of the
arms and legs.[57][page needed] A book from
Sivananda Yoga Vedanta Centre claims the
asana can reduce or eliminate pain in the
lower back, tone the spinal nerves and
abdominal organs, improve the appetite,
digestion and circulation.[58][page needed]
Swami Satyananda Saraswati claims the
asana stimulates the nervous system and
alleviates nervous depression, strengthens
the pelvic area and tones the reproductive
organs
 PRECAUTIONS
This side bend may cause issues in practitioners with lower
back problems.[60] Farhi[61][page needed] warns that those
with posterolateral disc herniation may find the twisting in this
asana challenging the back. Iyengar[62][page needed]
advises: those prone to dizzy spells, vertigo, or high blood
pressure do not look down at the floor in the final asana or
turn the head; those with cervical spondylosis do not look up
for too long; those with a cardiac condition practise against a
wall and do not raise the arm, but rest it along the hip; and
those with stress-related headaches, migraine, eye strain,
diarrhoea, low blood pressure, psoriasis, varicose veins,
depression or extreme fatigue do not practise this asana.
Satyananda Saraswati[59][page needed] states that the
asana should not be practiced by those suffering from severe
back conditions.
 TADASANA
approach
Stand with your feet together. Line up your heels behind your second and
third toes. (Most people will have to turn out their heels a little.) Face your
kneecaps over your toes.
The weight should be even on each foot, from front to back and side to
side. To do this, ground down, lift your kneecaps, and engage your
quadriceps muscles. Then isometrically press the backs of your knees
forward—but don’t actually bend them—engaging your quads and
hamstring muscles equally. Hug your upper thighs together, then
isometrically press them away from one another to activate both your
adductors (inner thighs) and abductors (outer thighs).

asana
3. With your arms alongside your body, turn your biceps and palms to face
forward. Align your neck so it feels long and even on all sides.
4. Take a big inhale and lift your rib cage evenly away from your pelvis;
exhale and hug in the sides of your waist to create lumbar (low-back)
stability

Returning
5.  Stay here for a good 10 breaths—or make this your whole practice!
 BRNEFITS

• This asana helps improve body posture.

2. With regular practice of this asana, your knees, thighs, and
ankles become stronger.
3.Your buttocks and abdomen get toned.
4. Practicing this asana helps alleviate sciatica.
5. This asana reduces flat feet.
6. It also makes your spine more agile.
7. It is an excellent asana for those who want to increase their
height in their formative years.
8. It also helps improve balance.
9. Your digestive, nervous, and respiratory systems are
regulated.
 GOMUKHASANA
The name comes from the Sanskrit words Gow (गो, Go) meaning "cow",
Mukha (मुख, mukha) meaning "face" or "mouth",[3] and Asana (आसन, Āsana)
meaning "posture" or "seat".[4]

The word Go also means "light", so gomukh may refer to the light in or of the
head, or lightness of the head. The asana gets its name because the thighs
and calves of the person performing it resemble a cow's face, wide at one end
and tapering toward the other.
PROCEDURE
 BENEFITS
Strengthens the finger joints and wrists, promotes
mobility of the shoulders and hips, while
strengthening muscles of the chest and back.
Improves a rounded back and sideways
curvature of the spine. Facilitates deeper
breathing. Stimulates kidney function, activates
the bladder and the digestive system, and also
counters diabetes PRECAUTIONS
This exercise should not be practiced with injuries to the arms, hands or legs
 USTRASANA

 Sit on the floor stretching your leg and keeping your spine erect keeping palms on the
ground side by the buttocks.
 Bend your leg by the keens and sit on your heels placing the buttocks between the heels,
the right big toe overlapping the left.
 Kneel on floor keeping your knees in line with the shoulders and sole of the feet facing
the ceiling.
 Keep your hand on thighs.
 Inhale and arch your back and place your palms on the heels of the feet.
 Keep your arms straight.
 Do not strain your neck keep it neutral. Let your neck be free.
 Stay in this final position for couple of breaths or as much longer as you can.
 Breathe out and slowly come to the normal position withdrawing your hands from the
feet.
 BENEFITS

• Ustrasana Stretches the anterior muscles of

the body.
• Improves flexibility of spine and strengthens it.
• Camel Pose Improves digestion
• Gives relaxation to the lower back.
• Useful as an initial practice for back bending.
 PRECAUTIONS

People suffering from severe back and

neck injury, high or low blood pressure,
migraine or other severe headache
should perform this asana or posture
under the guidance of a yoga therapist or
expert. Else better to avoid the practice
 BAKASANA
1. Stand in the position of Tadasana.
2. After taking the position of Tadasana, come down to the Uttanasana position.
3. While doing Uttanasana, keep your hands on the floor just in front of your feet. For this,
you’ll need to bend a little more from your hips.
4. If you’re not capable to balance properly, attempt to keep a fold blanket below your
hands so your body gets a platform to rest on.
5. Now Bend your arms a bit (as much as possible).
6. Attempt to carry your left leg up within the air.
7. Fold your knee and take a look at to rest your left knee on the outer facet of your left arm.
8. Fold the right leg from the knee and take a look at to put the right knee on the outer facet
of the right arm.
9. There ought to be acceptable distance between each your hands, so it becomes easier for
you to balance your body on your hands.
10. Stay steady during this position for concerning 15-20 seconds, after that slowly-slowly
release.
11. Repeat this process three times a day.
 BENEFITS

• Regular practice of this pose will increase

mental and physical strength.
• Helps in to make your body more flexible.
• It increases endurance capacity.
• Practicing this posture on a daily routine helps
you in strengthening your forearms, wrists and
shoulders.
• It provides a decent stretch to your higher back
and even strengthens your abdominal muscles.
 PRECAUTIONS

• Those people who are suffering from Carpal Tunnel

Syndrome, sciatica pain, slip disc, Spondilitis problems
and wrist injury are not allowed to practice this asana.
Be extra careful if you have shoulders injury or
hamstrings while attempting this pose. If you are a
beginner then don’t try this pose immediately, at first
start with basics, when you are master in that then go
for it .This is an advance Asana so try this Asana
under the supervision of a yoga teacher.
 Lying forward bend(Pawanmuktasana)

• Procedure
• Lie down on floor in Shavasana posture.
• Then bend your both knee near to the
stomach as much as possible.
• Now exhale and push your both knee to
touch the chest with both hands by
interlocking fingers underneath the knee.
• After that raise your head and touch the
nose with the knee. If one is not able to
practice such pose then one should try to
cover distance as nearer as possible and
stay for 10-30 seconds in such posture by
keeping breath out.
Benefits:
• the people who are suffering from gas
problems, acidity, arthritis pain, heart
problems and back pain. It also helps for
removing unwanted abdominal fat.
Contra-indications:
Final pose
• High blood pressure, Sciatica, Slip disc,
Abdominal surgery, Hernia
• Testicle Disorder, Appendicitis, Menstruation
 Lying backward bend
Dhanurasana- Dhanu means a bow. The hand here used like a bow-string to
pull the head, trunk and legs up and the posture resembles a bent bow.

• Procedure
• Lie on your stomach
• Bend your knees and hold your ankles.
• Breathing in, lift your chest off the ground
and pull your legs up and back.
• Keep the pose stable while paying
attention to your breath. Your body is
now taut as a bow.
• After 15 -20 seconds, as you exhale,
gently bring your legs and chest to the
ground. Release the ankles and relax

Benefits:
• Strengthens the back and abdominal Final pose
muscles
•
Contra-indication
Stimulates the reproductive organs 
• Opens up the chest, neck and shoulders •low blood pressure, hernia, neck injury,
• Tones the leg and arm muscles •pain in the lower back, headache,
• Adds greater flexibility to the back •migraine or a recent abdominal surgery .
• Good stress and fatigue buster
 Lying side bend (Anantasana)- Ananta is a name of
Visnu and also of Visnu’s couch, the serpent Sesa.

Procedure
•Lie on your back.
• Roll over onto the right side.
• Bend your right arm, and bring your right
hand under your head with the fingers
toward your chin.
•Exhale, Bend the left knee, and take hold
of the left big toe with your left hand.
• Straighten the left leg toward the ceiling
as much as possible.
• Maintain the balance on the side without
rolling.
•Repeat lying on the left side.
Benefits:
Contra-indication
•Migraine, a recent abdominal surgery.
•Hamstring muscles are properly toned. •Slip disc, Hernia
•The asana also relives backaches and
prevents the development of hernia.
 Balancing backward bend (chakrasana)
Eka means one. Pada is a leg. Urddhava means upwards and dhanu a bow
Procedure
•Lie supine on the floor. Bend your knees
and set your feet on the floor, heels as close
to the sitting bones as possible. Bend your
elbows and spread your palms on the floor
beside your head.
•Pressing your inner feet actively into the
floor, exhale and push your tailbone up
toward the pubis, firming (but not hardening)
the buttocks, and lift the buttocks off the floor.
Keep your thighs and inner feet parallel.
• With an exhalation, lift your head off the
floor and straighten your arms.
•Stretch the right leg straight, keep it at an
angle of about 45 degree from the floor.
Benefits:
•Strengthens the arms and wrists, legs, Contraindications and Cautions
buttocks, abdomen, and spine • Back injury
• Carpal tunnel syndrome
•Therapeutic for asthma, back pain, • Diarhea
infertility, and osteoporosis • Headache
• Heart problems
• High or low blood pressure
Bagi para pemula, disarankan untuk melakukan
senam yoga yang berbasis pada teknik Hatha
Yoga. Sedangkan bagi mereka yang telah
terbiasa dengan beberapa gerakan dasar
senam yoga, bisa melakukan senam yoga
dengan teknik Ashtanga.
 Variasi gerakan YOGA
Gerakan dalam senam yoga sangat bervariasi,
mulai dari yang sederhana hingga yang
rumit. Oleh karena itu, pengertian senam
yoga juga termasuk melakukan teknik yoga
dengan prinsip sweet discomfort, di mana
seorang pelaku yoga sebaiknya tidak
memaksakan suatu gerakan di luar
kemampuan dan kebutuhannya.
next...

Agar senam yoga dapat dilakukan dengan benar,

bagi pelaku pemula sebaiknya dibimbing oleh
guru yoga, yang akan memberikan bimbingan
saat melakukan senam yoga dan bermeditasi,
sekaligus memberi pengetahuan tentang gaya
hidup sehat.
Contoh penyakit yang dapat sembuh
dengan terapi 'yoga'

Praktisi yoga di Amerika Serikat telah

melaporkan peningkatan kesehatan
muskuloskeletal dan mental, serta berkurang
gejala asma pada penderita asma.latihan yoga
teratur meningkatkan kadar GABA otak dan
telah terbukti untuk meningkatkan mood dan
kecemasan lebih dari beberapa lainnya.
latihan ini sama seperti berjalan.GBA adalah
sejenis asam amino, neurotransmitter inhibisi
utama dalam sistem saraf pusat. Ini
memainkan peran dalam mengatur
rangsangan saraf di seluruh sistem saraf.

tiga fokus utama Hatha yoga (olahraga,

pernapasan, dan meditasi) membuatnya
bermanfaat bagi mereka yang menderita
penyakit jantung.
 penelitian di Boston University School of
Medicine bahwa yoga sembuhkan nyeri
punggung.
Sebuah kelompok riset dari Boston University
School of Medicine juga diuji efek yoga pada
nyeri punggung bawah.
 Selama dua belas minggu, satu kelompok relawan
berlatih yoga sementara kelompok kontrol dilanjutkan
dengan pengobatan standar untuk sakit punggung.

Rasa sakit dilaporkan untuk peserta yoga mengalami

penurunan sebesar sepertiga, sementara kelompok
pengobatan standar hanya penurunan lima persen.

Peserta Yoga juga mengalami penurunan dari 80%

dalam penggunaan obat nyeri.
yoga sebagai pengobatan rheumatoid
arthritis
penelitian di Uni Emirat Arab bahwa yoga
sebagai pengobatan arthritis
Peneliti lain telah melihat yoga sebagai pelengkap
atau pengobatan alternatif untuk arthritis.
Para peneliti di Uni Emirat Arab mempelajari
sekelompok lebih dari empat puluh pasien
rheumatoid arthritis untuk melihat apakah
yoga bisa efektif dalam mengobati penyakit
 Kelompok yoga menyelesaikan dua belas sesi
yoga Raj,

yang menggabungkan olahraga dan teknik

pernapasan.

Kelompok yoga menunjukkan perbaikan dalam

skor aktivitas penyakit, namun tidak ada bukti
yang signifikan secara statistik menunjukkan
bahwa kualitas hidup mereka membaik.
next...

dan masih banyak lagi penyakit yang dapat

sembuh dengan terapi yoga seperti : kanker ,
skizofrenia dan lain lain