Asanas and its Importance - nimhansyoga.in

Asanas and its Importance

Speaker : Sagar Chair: Dr Jitender

Introduction

• Origin of the word• Asana meaning

• Sanskrit verb 'Asa' which means existence or to be established in to‗ and state of existence is Asana or Position.

• Asana means the position of the body as well as the state of mind.

• Well established and popularised• The Journey of Yoga begins with asana• Required for yogic practices• Ancient and modern perspective

Asa

nas

–pr

epar

ator

y pr

acti

ce f

or m

edit

atio

n

History

• Lord Shiva – origin• 84,00,000 asanas 84 asanas

• 6AD – 15AD• Asanas in puranas and vedas

• Asana – Sathyayuga• Asana – Thretayuga• Asana – Dwoparayuga• Asana – Kaliyuga

Asa

nas

–An

inte

gral

par

t of

yog

a

Definition

sthira-sukham-asanam ||46||

स्थिरसुखमासनम ्॥४६॥ sthira-sukham-āsanam ॥46॥

sthira = strong; steady; stable; motionlesssukham = comfortable; ease filled; happy; light; relaxed

āsanam = asana; posture; seated position; physical practice

Asana means a steady and comfortable posture. Yoga Sutras 2:46

• 3 steps :– taking the position, – the Asana or position itself – releasing the position.

Asa

nas

–st

eady

com

fort

able

pos

ture

Types of Asanas

Ancient

– Meditative

– Cultural

– Relaxation

Modern

– Dynamic

– Static/Stable

– Standing

– Sitting

– Prone

– Supine

Asa

nas

–mos

t im

itat

e th

e po

stur

e of

cre

atur

es

ASANAS IN ANCIENT TEXTS

Text Name Author Written inNumber of

Asanasmentioned

Number of Asanas

Described

Hatha YogaPradipika

Yogi Swatmarama

15th centuryAD

84 15

GherandaSamhitha

GherandaMahamuni

17th centuryAD

64 32

Shiva samhitha unknown13-15th

centuries AD84,00,000

4

Hatharatnavali Srinivasa Yogi16th century

AD84 84

Patanjali Yoga Sutras

Sage Patanjali 4th century AD 0Asana

Definition

Asa

nas

–an

cien

t tr

easu

re o

f kn

owle

dge

Asana- Hatha Yoga Pradipika

• Four limbs of yoga

• First part of hatha yoga

• It is a specific position which opens the energy channels

and psychic centres

• Developing control of body and mind; steadiness

• Evolve the consciousness

"One can achieve sound health, stability, lightness of body and mind with asana“

Asa

nas

–st

eadi

ness

Asa

nas

–bo

dy a

nd m

ind

List of asanas

1. Swastikasana (Auspicious pose)2. Gomukasana (Cow‘s face pose)3. Veerasana (Hero‘s pose)4. Koormasana (Tortoise pose)5. Kukutasana (Cockeral pose)6. Uttanakoormasana (Stretching tortoise pose)7. Dhanurasana (Bow pose)8. Matysendrasana (Spinal twist pose)9. Paschimottasana (back stretching pose )10. Mayurasana (peacock pose )11. Shavasana (corpse pose)12. Siddasana (adept‘s pose)13. Padmasana (lotus pose)14. Simhasana (lion‘s pose)15. Bhadrasana (gracious pose)

Asa

nas

–st

reng

th a

nd a

war

enes

s

Dhanurasana (Bow’s pose)

• Balancing pose

• Dynamic asana

• Sthithi --

• Awareness --

• Complementary pose --

• Contraindications and benefits --

Asa

nas

–fl

exib

ilty

and

stam

ina

Asana-Gheranda Samhita

• Sapthanga/Ghatastha yoga

• ―remain comfortably in one position for a long time‖

• Follows shatkarmas

• Physical stability and steadiness

• Not for beginners

Dynamic asanas

•Flexibility•Control of body

Stable asanas

•Breathing•Mental and emotional balance

Asa

nas

–sp

irit

ual

grow

th

List of asanas

1. Siddasana2. Padmasana3. Bhadrasana4. Muktasana5. Vajrasan6. Swastikasana7. Simhasana8. Gomukhasana9. Veerasana10. Dhanurasana11. Shavasana12. Guptasana13. Matsyasana14. Matsyendrasana15. Gorakshasana16. Pascimottasana

17. Utkatasana18. Sankatasana19. Mayurasana20. Kukutasana21. Koormasana22. Uttanakoormasana23. Mandukasana24. Uttanamandukasana25. Vrukshasana26. Garudasana27. Vrushasana28. Shalabasana29. Makarasana30. Ustrasanan31. Bhujangasana32. Yogasana

Asa

nas

–sti

mul

atio

n an

d re

laxa

tion

Ustrasana (camel pose)

• Backward bending pose

• Dynamic asana

• Sthithi --

• Awareness --

• Complementary pose --


Asa

nas

–str

etch

and

mai

ntai

n

Asana- Shiva Samhita

• There are 84 Asanas of which 4 are most important.

– Siddhasana

– Padmasana

– Ugrasan (pachimottanasan)

– Swatikasana

Asa

nas

–hi

gher

con

scio

usne

ss

Swastikasana (auspicious pose)

• Meditative asana

• Stable asana

• Sthithi --

• Awareness –


Asa

nas

–pe

ace

and

tran

quil

Asana- Hatharatnavali

There is a list of 84 Asanas .

84asanas described in text by Srinivasa yogi.

1.siddha2.bhadra3.vajra4.Simha5.Silpasana4types of padmasana6.bandha7.kara8.samputita9.suddha6types of mayurasana10.Danda11.parsva12.sahaja13.bandha14.pinda15.Ekapada16.bhairava17.kaamadhana18.Panipatra19.kaarmaku20.svastika

21.gomukha22.vira23.manduka24.markata25.matsyendra26.parsvamatsyendra27.bandha matsyendra28.niralambhana29.candra30.kaanthava31.ekapadhaka32.phanidra33.pascimottana34.sayitapascimottana35.citrakarani36.yoganidra37.vidhunana38.paadapidana39.hamsa40.naabhitala

41.Aakasa42.utpadatala43.nabhilasitapadaka44.vruccikasana45.cakra46.utpalaka47.uttanakurma48.kurma49.baddhakurma50.narjava51.kabhandha52.goraksana53.angustha54.mustika55.bramhaprasaditaha5 kukkutasa56.pancaculikukkuta57.ekapadakukkuta58.aakarika59.Bandhaculi60 parsvakukkuta

61 ardhanarisvara62.bakasana63.dharavha64.candrakanta65.sudhasara66.vyagrasana67.raajasan68.indrani69.saraabasana70.ratnasana71.citrapita72.baddhapaksi73.isvarasana74.vicitranalini75.kaanta76.sudhapaksi77.sumandraka78.caurangi79.kraunca80.drudhasana81.khaghasana82.bramhasana83.Naghapitha84 Shavasana A

sana

s–E

mot

iona

l D

isci

plin

e

Siddasana (Adept’s Pose)

• Meditative asana

• Stable asana

• Ajna chakra

• Sthithi --

• Awareness –


Asa

nas

–W

ill

pow

er a

nd C

once

ntra

tion

Asa

nas

for

all

Asana- Body and Mind

• Parasympathetic and sympathetic NS

•Conative•Cognitive•Mental•Intellectual•spiritual

Asa

nas

–H

omeo

stas

is

Asanas and Chakras

No Name of the chakra Asanas

1 Mooladara Kukkutasana/Sankatasana

2 Swadisthana Ustrasana / Bhujangasana

3 Manipura Matsyendrasana/Paschimottanasana

4 Anahata Bhujangasana

5 Visuddi Shalabasana / Ustrasana

6 Ajhna Siddasana/ Simhasana

7 Sahasra Shavasana/ Vrukshasana

Asa

nas

–R

egul

atin

g Ps

ychi

c ce

nter

s

Asana- Panchakosha

• Annamaya Kosha– to remove physical blocks such as stiffness or tiredness

and various diseases.

• Pranamaya Kosha– to regenerate the different organs with Prana and

revitalize the different systems.

• Manomaya Kosha– to enter into a peaceful, happy state of mind, to

harmonize the mind with the body and to understand the emotions.

• Vijnanamaya Kosha– how to cultivate the strengths, remove weaknesses and

develop strength of character and mind.

• Anandamaya Kosha– to reach the blissful state of body and mind.

Asa

nas

–W

elln

ess

of a

ll S

tate

s

Important factors

• Guru

• Duration

• Time

• Sleep

• Diet

• Mat

• Clothes

Asa

nas

–to

fol

low

Benefits

• Provides relief from mental and physical distress

• Stimulates the elimination of toxins from the body

• Increases flexibility of joints

• Improves the health of muscles

• Coordination in functioning of nervous system

• Increase efficiency of internal organs

Asa

nas

–H

ealt

h an

d fr

uitf

ulln

ess

Asanas for meditation

• Swatiskasana (auspicious pose)

• Padmasana (lotus pose)

• Siddasana (adept‘s pose)

• Vajrasana (thunderbolt post)

• Yogasana (Posture of Union)

Asa

nas

–M

indf

ulln

ess

Asana- Therapy

Depression

• Dynamic asanas

• Ardhachakrasana

• Ustrasana

• Paschimottanasana

• Bhujangasana

• Setubandasana

Anxiety

• Stable asanas

• Ardhakatichakrasana

• Shasankasana

• Vajrasana

• Vakrasana

• Shavasana

Asa

nas

–M

oder

n pe

rspe

ctiv

e

Asana- Modern Schools

• Iyengar Yoga

Asa

nas

–to

tal

heal

th


• Astanga Yoga

Asa

nas

–Su

rren

der


• Bikram Yoga

Asa

nas

–C

reat

ive


• AstangaVinyasa

Asa

nas

–C

ontr

ol a

nd b

alan

ce

Asana- Research

Asa

nas

–Sc

ienc

e of

hea

lth

Asana-References

1. Patanjali Yoga Sutras-Sage Patanjali

2. Hatha Yoga Pradipika- Yogi Swatmarama – Swami

Muktibodhanada

3. Gheranda Samhita-Sage Gheranda – swami Niranjanananda

Saraswati

4. Shivasamhitha – Swami Maheshananda

5. Hatharatnavali-Yogi Srinivas

6. Asana –Pranayama- Mudra-Bandha—Swami Satyananda

Saraswathi

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Asanas and its Importance - nimhansyoga.in