Yoga (Sanskrit: योग) is the physical, mental, and spiritual practices or disciplines which originated in ancient India with a view to attain a state of permanent peace of mind in order to experience one's true self. The term yoga can be derived from either of two roots, yujir yoga (to yoke) or yuj samādhau (to concentrate). The Yoga Sūtras of Patañjali defines yoga as "the stilling of the changing states of the mind"(Sanskrit: योग: चित्त-वृत्ति निरोध:). Yoga has also been popularly defined as "union with the divine" in other contexts and traditions.

• Calms the mind through restoring mental agility
• Decreases nervousness, irritability, and confusion
• Helps detoxify the body
• Revives attention and willingness
• Strengthens the whole body
• Ncreases metabolism and overall energy
• Helps reduce stress and mental fatigue
• Increased flexibility and physical comfort

Of the individual consciousness or soul with the Universal Consciousness or Spirit. Though many people think of yoga only as physical exercises — the asanas or postures that have gained widespread popularity in recent decades — these are actually only the most superficial aspect of this profound science of unfolding the infinite potentials of the human mind and soul

There are various paths of Yoga that lead toward this goal, each one a specialized branch of one comprehensive system:

• Hatha Yoga — a system of physical postures, or asanas, whose higher purpose is to purify the body, giving one awareness and control over its internal states and rendering it fit for meditation.
• Karma Yoga — selfless service to others as part of one's larger Self, without attachment to the results; and the performance of all actions with the consciousness of God as the Doer.
• Mantra Yoga — centering the consciousness within through japa, or the repetition of certain universal root-word sounds representing a particular aspect of Spirit.
• Bhakti Yoga — all-surrendering devotion through which one strives to see and love the divinity in every creature and in everything, thus maintaining an unceasing worship.
• Jnana (Gyana) Yoga — the path of wisdom, which emphasizes the application of discriminative intelligence to achieve spiritual liberation.
• Raja Yoga — the royal or highest path of Yoga, immortalized by Bhagavan Krishna in the Bhagavad Gita and formally systematized in the second century B.C. by the Indian sage Patanjali, which combines the essence of all the other paths.

The yoga system of Patanjali is known as the Eightfold Path, which leads to the final goal of God-realization.

• Yama (moral conduct) : Noninjury to others, truthfulness, nonstealing, continence, and noncovetousness
• Niyama (religious observances) : Purity of body and mind, Contentment in all circumstances, Self-discipline, Self-study (contemplation), and Devotion to God and guru
• Asana : Right posture
• Pranayama : Control of prana, the subtle life currents in the body
• Pratyahara : Interiorization through withdrawal of the senses from external objects
• Dharana : Focused concentration; holding the mind to one thought or object
• Dhyana : Meditation, absorption in the vast perception of God in one of His infinite aspects — Bliss, Peace, Cosmic Light, Cosmic Sound, Love, Wisdom, etc. — all-pervading throughout the whole universe
• Samadhi : Superconscious experience of the oneness of the individualized soul with Cosmic Spirit

Yoga asanas is a body positions that has something to do with the sequence of sitting, standing and balancing postures to increase the body flexibility. Yoga asanas provide the individual with multifold benefits physically, mentally and also spiritually. It keeps us physically fit, reduces weight, normalizes blood pressure, controls stress and cholesterol level and improves overall performance of the body and mind. It is very important to be alert and be conscious while doing any asanas. You must be relaxed and concentrate while practicing yoga.

There are 84 lakhs of Asanas described by Lord Siva. Among them 84 are the best and among these, 32 are very useful.

Here we will mention only a few of the Asanas that are useful for concentration, meditation and for awakening the Kundalini.

Also called kamalasana
The form of the legs while performing this asana gives the appearance of a lotus. It is the best asana for contemplation.
Steps to follow (Padmasana)

• Sit on the ground by spreading the legs forward.
• Place the right foot on the left thigh and the left foot on the right thigh.
• Place the hands on the knee joints.
• Keep the body, back and head erect.
• Eyes should be closed.
• One can do Pranayama in this asana.

Benefits :

• It helps in improving concentration.
• It helps to preserve vital fluids in the body.
• It prevents abdominal diseases and female disorders connected with the reproductive organs.
• It brings peace, solitude and longevity to the practitioner.

This asana helps one to acquire many supernal powers.
Steps to follow(siddhasana)

• Place the left heel at the anus, the terminal opening of the alimentary canal or digestive tube.
• Keep the right heel on the root of the generative organ.
• It should be in a way, that the knees and the heels, both lie upon the other.
• The hands must be placed on either sole of  the feet. Keep the eyes half closed.

Benefits :

• Practice of this asana helps in concentration and clarity of mind.
• It improves memory, digestion and the faculty of the mind.
• It is beneficial to those suffering from wet dreams.

In this asana, be aware of your breathing and feel the belly moving in and out
Steps to follow (Baddhapadmasana) :

• Sit the way as you do in Padmasana, by touching the abdomen with both the heels.
• Place your hands behind your back and hold  the toe of the right leg with the left hand and  the left toe with the right hand.
• Close your eyes and watch your breath calmly.

Benefits :

• This asana enhances intelligence and provides peace, purity and stability.
• It is good for the spine, chest and for general health.

Vajrasana makes the body exceptionally strong and healthy.
Steps to follow (Vajrasana) :

• With knees, ankles and big toes touching the ground, take a kneeling position.
• One should sit on the heels and place palms on the knees.
• The Spine should be erect and breath should be deep.
• Draw the abdominal region inside and expand the chest.

Benefits :

• Those suffering from blood pressure will benefit from this asana.
• It gives longevity and strengthens the spine.

Vajrasana makes the body exceptionally strong and healthy.
Step to follow (Dhanurasan) :

• One should lie on the ground facing downwards.
• Catch the ankles with the hands by bending the legs backwards.
• The body will resemble a bow when you bend the  body by resting on the Abdomen with the spine arched.
• This pose must be maintained for a few a seconds, and then come back to the starting position.

Benefits :

• Those suffering from blood pressure will benefit from this asana.
• It gives longevity and strengthens the spine.

Bhujangasana means a snake. In this asana, the body attains the shape of a raised-hood, the stance of a snake. It is a very rejuvenating exercise.
Step to follow (Bhujangasana) :

• Lie on your belly on the floor.
• Place your forehead on the floor with palms by the side of the trunk.
• Slowly inhale lifting the head and trunk back from the floor.
• While raising the trunk, straighten the elbows by pressing the palms on the floor.
• Keep the legs perpendicular to the ground by bending the knees and exhale.
• Remove the left arm off the floor and clasp the left knee, by applying pressure on  the right hand.
• Maintain this position for several deep breaths and exhale slowly while lowering your body and bringing your arms against the body and relax. 

Benefits :

• It is a very rejuvenating exercise.
• It cures back and shoulder problems.
• Those who practice this asana maintain their youth and vitality. 

It enhances the flexibility of the spine and all the 31 pairs of spinal nerves are well nourished.
Step to follow (Halasana) :

• Lie flat on your back.
• Raise the legs slowly and touch the ground with the toes above the ground.
• Keep the palms flat on the ground.
• Do this asana for 1to 2 minutes.

Benefits :

• It cures obesity, constipation, dyspepsia, liver and spleen disorders.
• It strengthens the abdominal muscles and nourishes the spinal nerves.
• It also cures myalgia, lumbago, sprain in the neck and neuralgia

Here the focal points of concentration are the legs.
Step to follow (Shalbhasana) :

• Lie down on your abdomen with the chin resting on the floor.
• With arms on both sides of the body and with fists even with the pelvic girdle inhale, lifting both legs 5 to15 inches above the floor.
• Hold this position till you feel a pull on the bottom of the spinal cord and retain this position while taking several deep breaths.

Benefits :

• It cures acidity, constipation, wind troubles, indigestion and gastro intestinal  disorders.
• It relieves one of nervous tension.
• It activates the whole abdominal region.

Stretching and lifting of arms and legs above the floor exerts a pull in the muscles.
Steps to follow (Naukasan) :

• Lie on your abdomen.
• Stretch both the arms forward, keep them on the floor with palms closed together. At the same time place the forehead on the floor.
• Exhale and inhale, left the arms and head in the front and legs in the back upwards as much as possible without bending them.
• Continue to breathe normally and maintain this postme till you feel a pull on the legs.
• In this asana, both the arms should be raised keeping the palms joined together. Legs should be kept together head should be at the level of arms.

Benefits :

• It strengthens the spine and makes the lungs strong.
• It makes the spine flexible.
• It helps in the functioning of the liver, pancreas and intestines

This Asana will help one to float on water easily with Plavini Pranayama. Therefore it is called fish-pose, 
Steps to follow (Mastyasana) :

• sit on Padmasana by keeping the right foot over the left thigh and the left over right thigh.
• Stretch the head back, so that the top of your head rests on the ground firmly on one side and the buttocks only on the other, thus making a bridge or an arch of the trunk. Place the hands on the thighs or catch the toes with the hands.
• You will have to give a good twisting to the back.

Benefits :

• Matsyasana is the destroyer of many diseases.
• It removes constipation. It brings down the accumulated faecal matter to the rectum.
• It is useful in asthma, consumption, chronic bronchitis, etc., on account of the deep breathing.

Steps to follow (Sarvangasana) :

• Lie on the back quite flat.
• Slowly raise the legs.
• Lift the trunk, hips, and legs quite vertically. Support the back with the two hands, one on either side.
• Rest the elbows on the ground. Press the chin against the chest 
• Allow the back-shoulder portion and neck to touch the ground closely. Do not allow the body to shake or move to and front. Keep the legs straight.

Benefits :

• It brightens the psychic faculties and awakens Kundalini Sakti, removes all sorts of diseases of intestine and stomach, and augments the mental power.
• It supplies a large quantity of blood to the roots of spinal nerves. It is this Asana which centralises the blood in the spinal column and nourishes it beautifully. 
• It rejuvenates those who have lost their potency.
• Obesity or corpulence and habitual chronic constipation, Gulma, congestion and enlargement of the liver and spleen are cured by this Asana.

Steps to follow (Naukasan) :

• Sit on the ground and stretch the legs stiff like a stick.
• Catch the toes with the thumb and index and middle fingers. While catching, you have to bend the trunk forwards. 
• You can keep the face even between the knees. When you bend down, draw the belly back. This facilitates the bending forward. Bend slowly by gradual degrees.

Benefits :

• It strengthens the spine and makes the lungs strong.
• It makes the spine flexible.
• It helps in the functioning of the liver, pancreas and intestines

Steps to follow (Naukasan) :

• Sit on the two knees.
• Make a finger-lock by interweaving the fingers. Place it on the ground up to the elbow. Now keep the top of your head on this finger-lock or between the two hands. 
• Slowly raise the legs till they become vertical. Stand for five seconds in the beginning and gradually increase the period by 15 seconds each week to 20 minutes or half an hour. 
• Then very slowly, bring it down.

Benefits :

• Memory increases admirably.
• This is very useful in keeping up Brahmacharya.