BENEFITS OF ASANA

STANDING ASANAS 
These are incorporated in many asanas. They help to bring your feet and body in line. These sorts of Yoga asanas are particularly helpful in enhancing posture.Standing poses strengthen the legs. 

SEATED ASANAS
These asanas increase suppleness in the hips and lower back. They even strengthen the whole back. They increase the flexibility of the spine and elasticity of the hips, knees, ankle and groin.

FORWARD BENDS
These sorts of Yoga positions stretch the lower back and hamstrings. They even help you let go of tension in the back, neck, shoulders. They also increase flexibility of the spine.

BACKWARD BENDS
These asanas throw open the chest, rib cage, and hips. They strengthen the arms and shoulders. Simultaneously, they also add to flexibility in the shoulders, while helping ease the tension from the front of the body and hips.

BALANCING ASANAS
Even though they are rather challenging, they are, in fact, among the most fun asanas. They cultivate muscle tone and physical harmonization as well as strength and agility. They perk up posture since you really must stretch the spine to keep from falling over.
 
TWISTS
Twisting poses get rid of tension in the spine and boost shoulder and hip mobility. They also help ease backaches by elongating and opening up the back muscles.

SUPINE AND PRONE ASANAS
Supine poses help stretch the abdominal muscles, open up the hips, and add to spinal mobility. Prone poses help strengthen the arms and back. They also open up the hips and groin. Try this for a start with lots of relaxation (Shavasana) Corpse pose, then go on to the inversions.