“Sthiram sukham aasanam”, meaning that position which is comfortable and steady. Asanas are specific body positions which open the energy channels and psychic centres. Asanas provide a stable foundation for our exploration of body, mind, breath and beyond. The practice of asana helps control the body, which in turn aids in controlling the mind, making it a fundamental aspect of hatha yoga.
In yogic scriptures, it is mentioned that there are originally 84,000 asanas. These asanas represent a progressive evolution from the simplest forms of life to the most complex, which is the state of a fully realized human being.
Many yogic postures are named after and reflect the movements of animals. The rishis understood the effects that specific postures could have and how they can stimulate and control hormonal secretions. By imitating animal postures, the rishis discovered ways to maintain health and meet the challenges of nature.
Prana, the vital energy, pervades the entire body and is responsible for individual cellular activity. When prana begins to flow, toxins are removed from the system, leading to improved health. The practice of asanas stimulates the chakras, distributing the energy generated by kundalini throughout the body.
The main objective of hatha yoga is to create balance between the interacting activities and processes of pranic and mental forces. The gross form of the mind is the body, and the subtle form of the body is the mind. The practice of asanas integrates and harmonizes these two aspects. Asanas help release mental tensions by addressing them on the physical level.
Through the practice of asanas, dormant energy potential is awakened, resulting in increased confidence in all areas of life.
There are several differences in how asanas and exercise affect the body’s mechanisms. When practicing yogic asanas, respiration and metabolic rates slow down, leading to decreased oxygen consumption and a drop in body temperature. In contrast, during traditional exercise, breathing and metabolism accelerate, oxygen consumption increases, and the body heats up. While yoga postures tend to inhibit catabolism, exercise promotes it. Additionally, asanas are specifically designed to impact the glands and internal organs and to alter electrochemical activity in the nervous system.
Asanas are categorized into three levels: beginner, intermediate, and advanced. Dynamic yogasanas involve energetic movements that enhance flexibility, improve circulation, and release energy blocks, making them ideal for beginners. Static yogasanas, which are more suited for intermediate and advanced practitioners, focus on subtle effects on the pranic and mental bodies, promoting relaxation and preparing the individual for higher yoga practices, such as meditation.
Here are the general notes for yoga practitioners:
- Breathing: Always breathe through the nose unless instructed otherwise, and coordinate breath with the asana practice.
- Awareness: Essential for integrating and harmonizing all levels of being (physical, pranic, mental, emotional, psychic, and spiritual). Awareness involves noting physical movements, breath control, sensations, and thoughts without judgment.
- Relaxation: Shavasana can be performed anytime during practice, especially when tired, and should be done at the end of the session.
- Sequence: Follow the order of shatkarma, asana, pranayama, pratyahara, and dharana leading to meditation.
- Counterpose: Balance the body by following backward bends with forward bends and vice versa, and practice on both sides of the body.
- Time of Practice: Best times are two hours before and including sunrise (brahmamuhurta) or around sunset.
- Place of Practice: Practice in a calm, quiet, and well-ventilated room or a pleasant outdoor environment. Avoid practicing in extreme conditions or near obstacles.
- Blanket: Use a natural material blanket for insulation and support.
- Clothes: Wear loose, light, and comfortable clothing. Remove accessories before starting.
- Bathing: A cold shower before practice can enhance the effects of asanas.
- Emptying the Bowels: Ensure the bladder and intestines are empty before practice. Drink warm, slightly salted water if constipated.
- Empty Stomach: Practice on an empty stomach, ideally three to four hours after eating.
- Diet: Eat natural food in moderation. Avoid heavy, oily, and spicy foods, especially for spiritual practice.
- No Straining: Avoid undue force; muscles will become more supple with regular practice.
- Age Limitations: Asanas can be practiced by all age groups.
- Contra-indications: Consult a yoga teacher or doctor if suffering from chronic ailments or recovering from surgery.
- Termination of Asana: Stop immediately if there is excessive pain and seek medical advice if necessary.
- Inverted Asana: Avoid during intestinal gas, impure blood, menstruation, or late pregnancy.
- Sunbathing: Do not practice asanas after prolonged sun exposure as the body will be overheated.
References:
— Asana, Pranayama, Mudra, Bandha book by Swamy Satyananda Saraswati
