Asanas (आसनानि)
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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.
3.1 ASANA
Our ancient rishis of India based on their observations of nature - animals, birds etc. devised a number of asanas or postures. It is not by mere chance in Hatha yoga terminology, all the postures are named after the different animals of the jungle. Each posture or pose, whether the lion, camel, cat or peacock, has a purpose of its own. Asana literally means 'seat'. An asana is a body posture, originally a sitting pose for meditation, and later in hatha yoga and modern yoga as exercise, adding reclining, standing, inverted, twisting, and balancing poses to the meditation seats.
All asanas should be done by observing the following qualities:
• Stability - Sthiram
• Ease - Sukham
• Effortlessness - Prayatna Shaitilyam
• Unlimited Happiness - Ananta Samapatti
Remember that all yogic postures or the yogasanas are performed slowly and with stability
3.2 OBJECTIVES AND BENEFITS OF ASANA
Asana is a gift given to us by ancient sages. By regular practice of these Asanas one can live a long and healthy life. For doing these Asanas, one needs to learn to focus on the pose and learn to align the body correctly in relation to how it functions - guiding each limb or part of the body to observe appropriate the degree of the pose. Alignment, balance and strength are key factors of all asanas.
The common benefits of asanas are :
• Helps maintains flexibility and strength of muscular-skeletal system
• Increases concentration and focus by calming the mind
• Improves the function of vital organ systems
• Promoting flexibility of the spine leading to ease in forward bending, backward bending and side bending
• 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.