10 benefits of yoga asanas for health

Article written by Didi A. Devapriya

The regular practice of even a short 15 minute routine of yoga asanas provides multiple levels of benefit to all of the systems of our body. This two part article will cover ten benefits of yoga:

1. Strengthening yoga postures increase bone density

Many yoga exercises, or asanas are considered excellent weight bearing exercises. Our bones reach their maximum density at around 30 years old, and all of us will naturally begins to lose some bone mass with aging. However, especially in women,  this loss can be as dramatic as 20% in the first 5-7 years after menopause,* (1) leading eventually to the painful, degenerative condition of osteoporosis.
Integrating weight bearing exercises into your daily routine is important to prevent bone loss. Yoga postures that support the body’s weight and are held isometrically, such as the plank pose, cakrasana (wheel), sahajasana (chair pose)  not only strengthen the muscular system, but also increase bone density.  Asanas increase the pressure on bones without stressing the joints as movements are slow, deliberate and careful attention is given to proper alignment.

2. Yoga benefits the heart and circulation

While most of us tend to think that only aerobic training benefits the heart, recent research demonstrates that as little as 10 minutes of a regular stretching routines improves heart health. *(2)
Asana practice, which includes not only stretching and but also breath-awareness, deep relaxation and gentle movements improves blood pressure, calms the mind and increases resistance to stress. “A recent review of yoga and cardiovascular disease published in the European Journal of Preventive Cardiology indicates that yoga may help lower heart disease risk as much as conventional exercise, such as brisk walking.” (3)

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Ananda Marga Yoga Postures

The following asanas are prescribed according to individual needs by an Acarya, or trained teacher of Ananda Marga.  It is not recommended to practice them without specific guidance, in order to avoid risk of injury.

A prescription of asanas usually includes from 3 to maximum 6 of these postures adapted to the individual.  As asanas help to harmonize and regulate the glandular system, they can be used as a part of an overall holistic approach to preventative medicine, as well as complimenting treatments for various chronic physical conditions. In addition, psychic tendencies  such as excessive anger, fearfulness, arrogance, anxiety, depression, lethargy and dullness can gradually be transformed and brought into balance through the regular practice of specific asanas.

This chart is designed to aid those that have received a prescription of  yoga asanas to identify and remember their asanas:





3 Live Kiirtan Recordings!

Listen to live kiirtans, recorded during gatherings with hundreds of Ananda Marga meditators. Kiirtan is the chanting of sanskrit mantras that resonate with Divine Love. The mantra “Baba Nam Kevalam”  means “I am only calling out to my Beloved”.  It focuses and aligns heart and mind to that core of unconditional, Divine Love that vibrates in the essence of the entire  universe.

Singing kiirtan is such an amazing simple way to experience pure spiritual bliss. These recordings give a taste of how that bliss intensifies when many people gather together to sing, creating a powerful flow of minds all moving towards that same Divine Nucleus.

Samgha’cchadvam – Moving together

This ancient sanskrit mantra comes from the one of the oldest scriptures of humanity, the “Rk Veda”. For thousands of years, it has been sung by yogiis before starting collective meditation in order to harmonize everyone’s mind to flow in unison towards the Divine.




Let us move together, let us dance together, let us radiate the same thought-wave, let us come to know our minds together.
Let us share our wealth generously, without differentiation, like sages of the past, so that all may enjoy the universe.
Let our hopes be united, let our hearts be inseparable. Let our minds be as one mind, so that we live in harmony and become one with the Supreme.