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Asana
Asana
is Sanskrit for "seat". The
plural is used to describe
yoga postures; "seat" in this
context refers not only to
the physical position of the
body, but to the position
of the spirit in relation
to divinity. This idea is
often referred to as the "one
seat", by yogis and Buddhists
alike. Modern usage of the
word "asana" in reference
to the practice of yoga generally
intends the former definition
of a physical posture or pose.
In the Yoga Sutra, Patanjali
describes "asana" as sitting
meditation, where meditation
is the path to self-realization.
"Asana", therefore, means
both simple postures and a
path to unity of spirit. Although
"asana" originally referred
to sitting meditation, its
scope has evolved over centuries
to cover a great variety of
body postures. These postures
have their roots in devotion
and/or health, but ultimately
all are intended to lead back
to the possibility of sitting
more comfortably in meditation.
The
practice of asanas promotes:
muscle flexibility
bone strength[citation needed]
hard tissue strength.[citation
needed] It also massages
the internal organs[citation
needed] brings various internal
and glandular functions
into balance.[citation needed]
A more esoteric intention
is to facilitate the flow
of prana to aid in balancing
the koshas (sheaths) of
the physical and metaphysical
body.
|
Benefits
of Yogasanas
The
regular practice of yogasanas
has an immense amount of therapeutic
value. Besides various physiological
benefits, they positively
affect our minds, our life
force energies as well as
our creative intelligence.
Regular
practice helps to keep our
body fit, controls cholesterol
level, reduces weight, normalizes
blood pressure and improves
heart performance. Physical
fitness thus achieved leads
to reduction of physical stress
and greater vitality. Asanas
harmonize our pranic ability
and mental energy flow by
clearing any blockages in
the subtle body leading to
mental equilibrium and calmness.
They make the mind strong
thus enabling our human body
to suffer pain and unhappiness
stoically and with fortitude.
|
Various
Categories of Yogasanas
onsummate
mastery over the entire gamut
of asanas is no doubt time-consuming,
but what is of vital importance
is the will to remain in the
present moment and to let
both the mind and body relax
completely. |
Standing
Asanas:
Beginners should start
with these as they
bring elasticity in
joints and muscles
and build up stamina
and physical stability.
This constitutes the
most basic training
in the early stages
of yoga practice.
Some basic standing
poses are, Tadasana,
Utthita Trikonasana,
Virabhadrasana, Ardha
Chandrasana and Utthita
Parsvakonasana
|
Forward
Bending Asanas:
In these postures
the posterior half
of the body is stretched.
These prepare you
to proceed further
in yoga and bring
consistency in the
development of physical
and mental pliability.
Examples of such asanas
are, Upavisthakonasana
and Paschimotanasana.
|
Sitting
and Supine Asanas:
Sitting upright and
supine extending positions
help a sadhaka prepare
physically and mentally
for pranayama. Some
of them are, Baddhakonasana,
Supta Baddhakonasana,
Supta Padangusthanasana,
Padmasana, Vajrasana,
Simhasana, Virasana
and so on.
|
Inverted
Asanas:
These help recover
from everyday stress.
They give vitality,
mental balance and
emotional stability.
These are
Adho Mukha Svanasa
and Urdhva Mukha Svanasa.
|
Abdominal
and Lumbar Asanas:
These tone and massage
the abdominal organs
and strengthen the
pelvic and lumbar
areas. Bharadvajasana
and Marichyasana are
some examples of such
asanas.
|
Twisting
Asanas:
It consists of lateral
stretching and twisting
of the spine, toning
the internal organs
and reaching new horizons
while tranquilizing
the mind. These are,
Ardha Matsyendrasana
and Jathara Parivartanasana.
|
Back
Bending Asanas:
These bring physical
and mental sharpness
and alertness. The
postures are the opposite
of forward bends as
are the effects. In
forward bends the
posterior spine is
extended, bringing
consistency and mental
peace, whereas in
back bends the anterior
spine is extended
and stretched. The
effect is invigorating
and enlivening. Such
asanas are, Ustrasana,
Bhujangasana and Matsyasana.
|
Balancing
Asanas:
These strengthen the
arms and wrists and
exercise the abdominal
organs. They also
make the body feel
light and help attain
a good bearing. Salamba
Sirsasana, Niralamba
Sarvangasana and Salamba
Sarvangasana
are some of the balancing
asanas.
|
|
Conditions
and general directions for
asana practice
In
the Yoga Sutra, Patanjali
suggests that the only requirement
for practising asanas is to
be "steady and comfortable".
The body should be held firm
yet relaxed, and the practitioner
should not experience discomfort
of any kind. Tightness or
tension observed within the
body should be consciously
relaxed. Breathing should
be natural, through the nose
and into the belly. This abdominal
breathing (pranayama) is called
"ujjayi" (pronounced
oo-JI-ya), or "ocean
breath". Ujjayi means
"lifted up".
According
to yoga practitioners, when
bodily control is mastered,
they are free from what they
call the "pairs of opposites",
such as heat and cold, hunger
and thirst, joy and grief.
This non-dualistic perspective
comes from the Sankya school
of the Himalayan Masters. |
| Listed below
are traditional directions for
performing asana: |
|
1 |
A
glass of fresh water should
be taken before performing
asanas. |
| 2 |
The stomach
should be empty. Asanas
can be performed 8 hours
after a meal, 2 hours
after a glass of milk
and one hour after eating
fruit |
| 3 |
Asanas
should always be performed
early in the morning.
If this is not possible,
the next best time would
be evening, around dusk. |
| 4 |
The following
should be avoided: rich
food, very dry food, very
hot food, left-overs,
and over-eating. |
| 5 |
Force
or pressure should not
be used while performing
asanas. |
| 6 |
One should
not go out in the cold
after performing asanas. |
| 7 |
Lower
the head and other parts
of the body slowly; in
particular, raised heels
should be lowered slowly. |
| 8 |
The breathing
should be controlled and
always through the nose.
The benefits of asanas
increase if pranayama
is performed simultaneously. |
| 9 |
If the
body is stressed, perform
savasana (corpse pose). |
| 10 |
Asanas
should be performed in
a well-lit, clean and
ventilated room. The atmosphere
should be peaceful. |
| 11 |
Light
physical exercises, followed
by asanas, pranayama and
meditation is the ideal
sequence. |
Some
claim that asanas, especially
inverted poses, are to
be avoided during menstruation.
Others deny this view
and hold that: |
|
12 |
The
above view originated
in ancient asana
practice (from which
women were banned
completely) and
was used to subjugate
women when they
were allowed to
practice |
|
13 |
Inversion
has no detrimental
effect on menstruation |
|
14 |
Some modern teachers
recommend asanas
for relief from
cramps during menstruation.
Other points of
view assert that: |
| Other
points of view assert
that: |
15 |
Exercises
requiring the practitioner
to lie prone are
to be avoided during
pregnancy after
the first trimester |
16 |
Inverted
poses should be
avoided, especially
in the third trimester.
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