Lanza's, Martial Arts. Self Defense, Freehold, NJ

Yoga Classes


Basic Sivananda Yoga Classes

Basic Sivananda Yoga Classes coming to Lanza’s Martial Arts, Freehold NJ. A basic Sivananda class consists of relaxation (Savasana), pranayama(breathing exercises), Sun Salutation, and 12 asanas (postures). Variations of these postures are usually included, and others added according to the standard of the students.

Freehold NJ Yoga

12 Basic Asanas/Postures


  • Headstand (Sirshasana)
  • Shoulderstand (Sarvangasana)
  • Plough (Halasana)
  • Fish (Matsyasana)
  • Sitting Forward bend (Paschimothanasana)
  • Cobra (Bhujangasana)
  • Locust (Shalabhasana)
  • Bow (Dhanurasana)
  • Spinal twist (Ardha Matsyendrasana)
  • Crow (Kakasana) or Peacock (Mayurasana)
  • Standing forward bend (Pada Hasthasana)
  • Triangle (Trikonasana)


Asana is one of the eight limbs of classical Yoga, which states that poses should be steady and comfortable, firm yet relaxed helping a practitioner to become more aware of their body, mind, and environment.

The 12 basic poses or asanas are much more than just stretching. They open the energy channels, chakras and psychic centers of the body while increasing flexibility of the spine, strengthening bones and stimulating the circulatory and immune systems. Along with proper breathing or pranayama, asanas also calm the mind and reduce stress. With regular practice one can ensure overall physical and mental health and the possible prevention of diseases such as diabetes, hypertension and arthritis. In time, performing the poses slowly and consciously becomes an Exercise in concentration and meditation.

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