Yogasana

Asana (Yoga Pose) is the third part of Ashtanga Yoga. A yoga posture is called an asana, which means “seat” in Sanskrit. Asana is the most important Yogic physical exercise in promoting the health and efficiency of the vital internal organs of our body. There are more than 80,000 yoga asanas, however, only a select few are performed by practitioners and institutions.

Asanas are a significant part of the yogic culture, as each asana is declared to enclose remarkable physiological importance. Asanas have positive implications on bodily organs such as the respiratory system, circulatory system, nervous system, and endocrine. Regular asana practice is done in order to develop mindfulness, discipline, and focus so that the mind can be prepared for pranayama and meditation. Furthermore, asanas stimulate the energetic body by opening the chakras and nadis.

Maharishi Patanjali defines Asana as ‘Yog Sutra’: – “Sthira Sukham Asanam.” In Sanskrit, sthira means strong, steady or stable, whilst sukha means comfortable, relaxed or at ease. As such, asana is described as a balance between stability and ease. Yoga aims to bring balance between these two.

Classification of Asanas:

On the basis of the movements and final pose, the asanas are classified as

Meditative
Relaxation
Cultural

On the basis of starting position, the asanas are classified as
Sitting
Supine
Prone
Standing

On the basis of difficulty, the asanas are classified as
Beginner
Intermediate
Advanced

Benefits of Asanas

• Increased flexibility.
• Increased muscle strength and tone.
• Improved respiration, energy and vitality.
• Maintaining a balanced metabolism.
• Help improve general wellness by relieving stress, supporting good health habits, and improving mental/emotional health, sleep, and balance.
• Relieve low-back pain and neck pain, and possibly pain from tension-type headaches and knee osteoarthritis.
• Help people manage anxiety or depressive symptoms associated with difficult life situations.
• Relieve menopause symptoms.
• Help people with chronic diseases manage their symptoms and improve their quality of life.

Do’s & Don’ts of Asana

To be observed

• Early morning is the ideal time for yoga practice but it can also be practiced in the evening
• Practice asanas on an empty stomach. Do not perform yoga right after having meals. Wait for at least 2-3 hours so that the food can settle down by the time you start your practice.
• Yoga poses should be performed in a peaceful and airy place.
• Wear loose clothes during practice.
• Savasana must be performed after completing the Asanas.
• Daily practice is essential for fast progress.

To be avoided

• Avoid practicing if suffering from fever, diarrhea or any other acute conditions.
• During menstruation avoid leg lifts, backward bends, inversions and twists
• Perform the asanas according to your physical capacities. Don’t practice to the point of fatigue.
• If you perspire while practicing, do not wipe off the perspiration, let it evaporate naturally from your body.

Tips for practicing yoga poses

• Choose your yoga sequence or list of poses to practice.
• Read and understand the instructions for each pose before attempting.
• If something is confusing or too difficult, seek advice from a yoga teacher.
• Know your physical limits and listen to your body.
• As a general rule, inhale while raising any part of the body and exhale when bending down.
• Asanas should be performed with body and breath awareness. There should be coordination between breath and movement of body-parts.
• Always end with relaxation in the Savasana pose.
• Practice yoga asanas every day regularly and preferably at the same time and place.
• You may feel slight pain when you start practicing asanas initially. Do not worry, within a week of regular practice the aches will slowly get reduced and disappear.

Learn more about asanas (posture)