Asanas (Postures) :
An overview:
Asana is the 3rd of the Eight Limbs of Ashtanga Yoga. Asana is a samskrita word, which means 'to stay with ease or discipline' in a posture. Sage Patanjali defines asana that - 'sthir sukham asanam' (posture which allows you to work with ease). Perfection in asana is necessary for pranayama (breath control). Pranayama is inevitable to withdraw the senses from their external objects (pratyahara) for staying focused on a dharana (issue/object/objective). Staying focused unbrokenly on any issue or object of objective itself is dhyana (meditation). And when the mind is completely absorbed in the meditation of an issue or object, it becomes one with that. This oneness with issue or object is called samadhi (trance). Before practicing asana, yama and niyama are ought to be practiced for good success in the mastery of asanas.
Benefits of Asanas:
Asanas purifies the nadis (psychic network). Asanas remove
blockages and obstructions from the channels of psychich network, which gives the way to flow the
energy un-interruptedly, consequently body gets flexible and mind gets brilliant. Asanas increases the quantum of prana, which is responsible for the flexibility.
The benefits of Asanas are -
- Flexibility and strength in the parts of body which are twisted, rotated or bended
- Activates digestion system
- Improves blood circulation
- Increases stamina
- Improves respiratory system
- Controls blood pressure
- It prevents cardiac disease
- Removes stress
- Improves sex drives
- Reshapes the physical outlook
- Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.
- Strengthens abdominal muscles.
- Thoroughly ventilates the lungs, and oxygenates the blood.
- Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.
- Tones up the nervous system and improves memory.
- Promotes sleep and calms anxiety.
- Normalizes the activity of the endocrine glands - especially the thyroid gland.
- Refreshes the skin. Prevents Skin disorders.
- Improves muscle flexibility.
- In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.
- Suppresses menstrual irregularity and assists in easy childbirth.
- Prevents loss of hair and greying.
- Helps reduce fat.
- Reduces abnormal prominence of the Adam's apple.
- Eliminates unpleasant smells from the body.
- Lends grace and ease of movements to the body.
- Revives and maintains the spirit of youthfulness.
- Broadens chest and beautifies arms.
- Makes the spine and waist flexible.
- Produces health, strength, efficiency and longevity.
- and much more
Types of Asanas:
It is said that there are 84 lacs asanas which have been described by Lord
Shiva unto His beloved wife - Parvati. It is believed in Hindu Religion that the soul attains the human body after passing through 84 millions kinds of bodies, which include insects, animals, birds, serpants, etc. Therefore, as there are asanas as beings are there in the world. Here Yogi Padma Anand believes that there are innumberable asanas.
A great yogi Dharma Mitra, founder of Dharma Yoga Center, also believes that 'there are an infinite number of asanas' and in 1975, he set out to catalogue the vast number of asanas in the Master Yoga Chart of 908 Postures, as an offering of devotion to his guru, Swami Kailashananda Maharaj. Through this effort, he compiled 1300 variations, derived from gurus, and yogis, as well as both ancient and contemporary texts. Although it is impossible to establish a complete and exact set of yoga postures, this work is considered a leading collection by students and yogis alike. There are innumberable asanas, but some of them are enough much to cure and prevent the ailments.
One should practice the asanas into three steps - 1. Standing, 2. Sitting and 3. Lying.
1. Standing asanas:
- Tadasana
- Tiryak Tadasana
- Kati Chakrasana
- Natarajasana
- Garudasana
- Ardha Chandrakarasana
2. Sitting asanas:
- Siddhasana
- Ardha Matsyendrasana
- Padmasana group of asanas
- Vajrasana group of asanas
3. Lying Asanas:
- Paad uttanasana
- Sarvangasana
- Shavasana
Surya Namaskar (Sun Salutation):
Surya Namaskar comprises 12 asanas, which are practiced with specific breath synchronization.12 rounds of Surya Namaskar is enough much to keep your health fit. But before commencing Surya Namaskar, must take an advice of Yoga Therapist or Teacher, because there is side effect of every asana.
