Classical Hatha Yoga: 84 Asanas and Variations

Asana, or the Third Limb of Ashtanga Yoga, has evolved in modern times to be synonymous with yoga itself. Many yoga practitioners engage in kriyas such as Surya Namaskar or vinyasa, using asana as a physical exercise to reap numerous benefits, including improving fitness, increasing flexibility, feeling great, building strength, looking attractive, and boosting vitality. This focus on physical wellness is essential, as Swami Vivekananda once said, "all our moral problems stem from weakness." To truly experience freedom and joy, a strong and healthy body is necessary.

Ancient texts like the Shiva Samhita, Hatha Yoga Pradipika, and Gheranda Samhita mention a vast number of asanas, with 8,400,000 representing different life forms or births, known as YONI. However, only 84 of these asanas are considered essential, with 32 being the most crucial and 4 sitting postures being indispensable for success in pranayama and meditation. This book aims to elucidate these 84 key postures based on the teachings of Yogachariya Jnandev / Surender Saini.

Patanjali outlines three steps to mastering asana. First, one must assume the posture. Second, one must be mindful of their positioning. And third, one must release effort and relax into a state of comfort. Patanjali describes asana as 'sthiram sukham asanam' (2.46), meaning a posture that is steady and comfortable.

Both Patanjali and the Hatha Yoga traditions emphasize a slow, steady, and effortless approach to practicing asana and kriya, with full awareness of the breath and mind. Avoiding aggressive movements, jerks, and unnecessary strain is crucial in maintaining the authenticity of yoga practice, as taught in ancient traditions and still upheld today.

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