Asanas (आसनानि)

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Asanas (Samskrit: आसनानि) refer to Yogic Postures that are one of the eight important aspects in Ashtanga Yoga or the eightfold path in the practice of Yoga given by Maharshi Patanjali. Asanas are also integral to Hatha Yoga, a system of practices inspired by Yoga Darshana and developed as part of the Yoga tradition with a view to rejuvenate the body and prolong life. The article elaborates on the meaning, types, objectives and benefits of Asanas.

परिचयः ॥ Introduction

Based on the observation of nature, the ancient Rishis of Bharata devised a number of Asanas or postures. So, it is not by mere chance that in Hatha Yoga terminology, all the postures are named after different animals. And each posture or pose has a purpose of its own.

Asana literally means 'seat'. In Yoga, an asana refers to a body posture. Originally a sitting pose for meditation, later reclining, standing, inverted, twisting and balancing poses were added to the meditative posture.

Maharshi Patanjali in his Yoga Sutras says,

स्थिरसुखमासनम् ॥४६॥ प्रयत्नशैथिल्यानन्तसमापत्तिभ्याम् ॥४७॥ ततो द्वन्द्वानभिघातः ॥४८॥ sthirasukhamāsanam ॥46॥ prayatnaśaithilyānantasamāpattibhyām ॥47॥ tato dvandvānabhighātaḥ ॥48॥

Meaning: A Posture is that which is stable and easeful which is effected through relaxation of effort and a coalescence with the endless or endlessness. And thereby, one is no longer affected by pairs of opposites like heat and cold.

It refers to the position of the body in which a person experiences ease ie. non-production of discomfort and pain. And stability here is marked by absence of movement. Furthermore, the essential qualities of asanas are described as follows:

1. Sthira - stable
2. Nishchala - motionless
3. Nishkampa - devoid of tremble
4. Anudvejaniya - not subject to agitations
5. Sukha - easeful
6. Sukhavaha - bringing about comfort

Invariably, these also address the problems a beginning practitioner of meditation encounters in the form of

1. involuntary movements of the body like swaying and general shifting about (countered by Nishchalatva of asanas).
2. trembling of limbs (countered by Nishkampana of asanas).
3. excitation and agitation caused by internal reasons such as nervous twitch and jerking or by external stimuli causing sudden movements or the urge to abandon the meditation seat (countered by anudvejanatva of asanas).

Thus, all Yogasanas should be performed slowly by observing Stability (Sthira), Ease (Sukha), Effortlessness (Prayatna Shaitilya) and Boundless Happiness (Ananta Samapatti). For, an asana here is a constituent of Samadhi. And according to the oral tradition, an asana maintained for 3hrs 36mins in absolute stillness, without the minutest tremble anywhere and with a high level of awareness guides one effortlessly into Samadhi.

आसनानां प्रयोजनानि ॥ Benefits of Asanas

The Asanas are a gift to humanity by ancient seers. It is said that regular practice of Asanas endows one with a long and healthy life. However, performance of these asanas requires one to focus on the pose and learn to align the body correctly in relation to how it functions; guiding each limb to observe the degree appropriate for the pose. Alignment, balance and strength are key factors of all asanas.

In this context, one basic theory of Asana needs to be understood. The primary human personality consists of the body from waist to the head. The arms and legs are known as Upangas. In the practice of meditation, the position of the primary part that is most important. That is what is meant to be maintained in a straight and balanced position.

The common benefits of asanas are that they

• Help maintain flexibility and strength of muscular-skeletal system
• Increase concentration and focus by calming the mind
• Improve function of vital organ systems
• Promote flexibility of the spine leading to ease in forward bending, backward bending and side bending
• Facilitate development of personality

3.3 CLASSIFICATION OF ASANA

All asanas helps you and some of the asanas also helps to culture your personality.

Asanas are classified in the following manner:

• Standing Asanas - In standing asanas the body is supported on the soles of your feet.

• Sitting Asanas - In sitting Asana the body is supported on the buttocks.

• Prone Asanas - Prone asanas refers to lying face down and the body is supported on your stomach.

• Supine Asanas - Supine asanas refers to lying in a face up position with the body supported by your back.

Ásanas are also be classified as :

• Cultural

• Relaxation, and

• Meditative postures.

The Shavásana, the Makarásana (the crocodile postures), Shithila Tadasana and Shitila Dandasana are called relaxation postures.

While the Padmásana, Siddhásana, the Vajrásana and the Sukhásana are known as the meditative postures.

All the remaining postures are called cultural postures. These postures are meant essentially to develop the personality.

To develop confidence, to overcome shyness and to become confident and dynamic, it is advised to practice the cultural asanas, especially that involve back bending postures and the Chakrásana, Bhujangásana (the cobra postures). The Ardha Chakrásana (standing bending backward) and Suptavajrásana are also good. These practices strengthen the chest and shoulders.

People who are egoistic, are observe to always hold their shoulders back and heads up. For such people, humility can promoted by practicing the front bending postures like Paschimottánásana, Shashankasana, Padahastásana. These are prescribed to help overcome the egotistic characters and to develop a pleasing and warmer personality. Every cultural asana has been designed to build the personality.

OBJECTIVES

• explain the terms Asana and Pranayama;

• list the types of Asana and Pranayama;

• describe the objectives and benefits of Asana and Pranayama; and

• adopt the correct procedure for undertaking Asana and

Pranayama.