ASANAS

PHR882

Meaning of word Asana

Asana

Sanskrit sitting down < to sit down Hence asana is a body position/posture - typically associated with the practice of Yoga.

Objective of Asana
Intended primarily to restore and maintain a practitioner's

well-being
Improve the body's flexibility and vitality Promote the ability to remain in seated meditation for

extended periods.

Types of Asana
Meditative Cultural
MEDITATIVE Physical Padmasana Siddhasana Svastikasana Samasana Sirsasana Sarvangasana Bhujangasana Halasana SuptaVajarasana CULTURAL Relaxative Shavasana Makarasana

Benefits of Asana
improve flexibility improve strength improve balance reduce stress and anxiety

Benefits of Asana
reduce symptoms of lower back pain be beneficial for asthma and Chronic obstructive

pulmonary disease (COPD)

increase energy and decrease fatigue shorten labor and improve birth outcomes

Benefits of Asana
improve physical health and quality of life measures in the

elderly
improve diabetes management reduce sleep disturbances reduce hypertension

Asana Yogic Concept

Isotonic movements of muscles tone is constant & length

changes i.e. exercise

Isometric movements of muscles tone is changing & length is

constant i.e. Yoga Asana

Oxygen consumption increases during exercise

Oxygen consumption decreases during Yoga Asana

Asana Yogic Concept

Yoga Asana is not an exercise, but Yoga Asana is Relaxation
Action Movements Movements Movements Heart Rate Respiratory Rate Blood Pressure B.M.R Exercise Dynamic Speedy Isotonic Increases Increases Increases Increases Yoga Asana Steady Slow Isometric Decreases Decreases Decreases Decreases

Asana Yogic Concept

Asana does not mean EXERCISE ASANA means POSTURE Asana means EXISTENCE EXSITENCE without doing anything! There is no movement in ASANA A steady posture is ASANA Hence the definition STHIR SUKHAM ASANAM 2:46 Steady & comfortable posture is Asana

Asana Yogic Concept

Asana is a posture without movements. But to attain this posture movements are essential. Performing the Asana Pre-Position
1. 2. 3.

Attaining the Asana posture with movements Asana Posture Maintaining with no movement Releasing the Asana posture with movements

Note: Step No. 2 is Asana Step No. 1 & 3 is not Asana

Asana Yogic Concept

A steady & comfortable posture is Asana. However movements are essential to attain the posture. The movements must be very slow The movements must be under control The movement must be accompanied with a correct breathing method

Asana Yogic Concept

STHIR SUKHAM ASANAM 2:46 Steady & comfortable posture is Asana
Steadiness & comfort must be in

Physical body (mainly muscle) Mental Condition

Steadiness & comfort are also interdependent

Asana Yogic Concept

Definition of Asana Sthir Sukham Asanam ||2:46|| Steady & comfortable posture ____________________________ Without Movement With Movement
slow movements fast movements

Prayatnashaithilya Anantsmapattibhyam ||2:47||

1. Relaxation 2. Concentrating the mind

Asana Yogic Concept

Asanas can be practiced on the following Levels 0) With fast movements & without steadiness 1) With slow movements but without steadiness 2) With slow movements & with steadiness for a certain period 3) With slow movements with steadiness for a certain period & a relaxation of the muscles 4) With slow movements & with steadiness for a certain period, relaxation of the muscles & concentrating the mind on any organ of the self-body 5) With slow movements & with steadiness for a certain period, relaxation of all the muscles & concentrating the mind on infinity

Asana Yogic Concept

Level 0 With fast movements & without steadiness This is non-yogic level This is a type of exercise Different muscles will be exercised and will be toned accordingly This level will tone up the muscles properly This will strengthen the different muscles Functions of joints will improve Note: This will not yield the results as mentioned by Patanjali

Asana Yogic Concept

Level 1 With slow movements but without steadiness This type of practice of asana is useful for persons suffering from joint problems e.g. Arthritis, frozen shoulder & joint pains. This type of practice of asana is useful for the physically weak This type of practice of asana will improve the blood circulation to different muscles & joints

Asana Yogic Concept

Level - 2 With slow movements & with steadiness for a certain period This type of practice of asana will have the advantages of level 1 also When posture is maintained for a certain time period, the stretching & contracting of the muscles improves the supply of blood to those organs benefited in that asana The nerve supply to those organs will also improve

Asana Yogic Concept

Level 3 with slow movements & with steadiness for a certain period & relaxation of the muscles. This type of practice of Asana will have the advantages of level 1+2 also When the muscles are relaxed, the stretch will be transferred to the internal organs. These organs are also made up of muscles. These muscles receive a stretch. This action improves the function of those organs. This action stimulates the blood supply to those organs & provides more oxygen & glucose.

Asana Yogic Concept

Level 4 With slow movements & with steadiness for a certain period & concentrating the mind on any organ of the self-body This type of practice of asana will have the advantages of level 2 & 3 also By concentrating the mind on any particular organ the mental energy will be provided to it. As a result that particular organ will improve its function We can concentrate on - Pancreas for diabetes - Liver for liver problems - Heart for heart disease etc

Asana Yogic Concept

Level 5 With slow movements & with steadiness for a certain period & concentrating the mind on Infinity The aspirant who wants to progress to higher levels can practice some of the asanas at this level This level can only be achieved after practicing the prior levels This type of practice will lead to control the mind The practitioner can reach beyond the dualities of life as explained by Patanjali