Asana MODULE-5
Yogic Practices
20
ASANA
In the previous lessons, you have studied the spiritual component of physical
Note
education and Hatha Yog. We have discussed the effect and benefits of Hatha
Yog also. It is clear that yog plays an important role in physical fitness, mental
harmony, emotional balance, spiritual and moral values or overall personality
development. ‘Asana’ is the third important ladder of Ashtanga Yog in the
Patanjali Yogsutra. It is essential that we should perform the Yogic Sukshma
Vyayama before practicing of Asana. Because Yogic SukshmaVyayama prepares
our body for practicing of Asana. It provides physical stability and firmness
which makes the body strong and healthy. In this unit we will study about
Yogasana and their different types, importance and need.
OBJECTIVES
After studying this lesson you will be able to:
explain the asana and its importance;
describe the preparatory practices i.e. Sukshma Vayayam;
explain the practice of Surya-namaskar and
classify the asana.
20.1 ASANA
First of all we should know about the meaning of Asana. Asana means to sit.
Asana is a stable and comfortable posture. The word Asana is generally used for
a mat also. But in Yog, Asana is meant for posture which has a more important
place in Yog Practices.
Maharshi Patanjali was a great seer who introduced and compiled Yog in a
systematic way to the world. He has defined Asana in an easy way in his treatise
‘Yogsutra’:
‘Sthirasukhamasanam” fLFkjlq[keklue~ (2/46 P.Y.S)
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The meaning of this is ‘to remain steady with ease is Asana
or posture. Here we should know that the meaning of Asana
is a meditative pose like Sukhasana, Padmasana,
Siddhasana etc. But in Hatha Yog Practices other form of
postures are also considered as Asana.
Fig. 20.1
Note
Fig. 20.2 Fig. 20.3
The purpose of an asana in Patanjali yog is to balance the different nerve impulses,
feeling of pain and pleasure. Asana is an important part of hath yog. It is a
specific body position which opens the energy channels and psychic centers.
In Hatha Yog, it is strongly believed that the practice of Asana gives control
on our body and mind is, therefore, automatically controlled.
Here you should definitely understand that when one practices asana, steadiness
develops and prana moves freely. When prana moves freely, the body also
becomes supple and the toxins are removed from the system. The yogic scriptures
say that altogether there are 84,00,000 of asanas, as many asanas as forms of
life. We can also find a progressive evolution from the simplest form of life to
the complex. But among 84,00,000 asanas, 84 are considered important and
only 32 Asana are discussed in detail. These can be seen in Gherand Sahinta.
Importance of Asana
Asanas are very important for us in our life. They provide :
physical stability
firmness
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flexibility
body tone
sound health
Peace of Mind
Beyond duality
Note
INTEXT QUESTIONS 20.1
1. Define asana according to Patanjali.
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2. Explain the ultimate aim of asana according to hath yog.
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20.2 PREPARATORY PRACTICES i.e. SUKSHMA
VAYAYAM
As it has already been told that Sukshma Vayayam is essential before practicing
Asana. First we should perform the Yogic Sukshma Vyayama and then we should
practice Asana. Here we should know the meaning of Sukshma Vayayam.
The word Sukshma means subtle and Vayayam means exercise. So those exercises
which are mild, easy and have deep rooted effects are considered as Sukshma
Vayayam.
The concept of this practice is to provide all possible movements to every part
of body joints in a comfortable, smooth and balanced way. It improves flexibility
and prepares our body for intermediate group of asanas or classic asanas. Ideally
all practices of this series are performed in a sitting position but we can modify
it according to our requirement.
Sukshma Vayayam can be classified broadly in four categories:
i. Practice of Leg Joints
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ii. Practice of Hand Joints
iii. Practice of Neck Joints
iv. Practice of Eye
20.2.1 Preparations and Precautions before Yogic Practices
Now we will learn to practice these subtle actions in detail. But it is necessary to
understand some instructions and precautions before doing the yogic practices
Note
and asanas. Carefully read and understand the instructions given below.
The place of practice should be clean, open and airy.
Practice always on carpet and bed sheet at flat ground.
Use the comfortable and loose clothes according to the season.
Practice should be done in easy and comfortable way according to capacity.
Do not put undue stress & pressure.
Glasses, watches and ornaments should be removed;
keep your body relaxed while performing the action;
When performing SV or asana, breathing should be taken only by the nose
until mentioned otherwise;
Before practising, Keep your stomach, intestine and bladder empty.
Relax when you feel tired.
Now we will learn the practice. Read carefully the position and method of the
Kriyas described below, understand and memorize and practise them at the right
time.
Prayer
Yogic prayer is considered necessary before starting any kind of yog practices.
Position
Stand erect, keep both feet together, body straight.
Close your eyes.
Join both hands together in front of chest, slightly above the heart area.
Method: Pray to God while meditating. For example the prayer should be done
as follows –
Om.........
Asato ma sadgamya;
Tamso ma jyotirgamya;
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Mrityorma amritamgamya
Note - Instead, you can also make another prayer of your God according to your
wishes.
20.2.2 Practice of Leg Joints
Base Position
Sit with the legs outstretched in front and palms on the floor beside the hip,
fingers pointing backward or Dandasana. Note
Head, neck and back should be in a straight line, and take support of the
arms.
Eyes closed and relax the whole body.
Repeat the practice 10 times.
Practice 1: Toe bending
Sit on the Base position;
Move the toes of both feet slowly backward and forward but ankles should
be relaxed and motionless.
Hold each position for a few seconds.
Practice 2 – Ankle Bending
Sit on the Base position;
Slowly move both feet backward and forward, bend them from ankle joints;
Hold the position for a few seconds.
Practice 3 – Ankle rotation
Sit on the Base position;
Rotate both the feet clockwise and anticlockwise from ankle.
Practice 4 – Butterfly
Sit on the Base position;
Bend the knees and bring the soles of the feet together;
Keeping the heels as close to the body as possible ;
Clasp the feet with both hands.
Gently bounce the knees up and down;
Benefits –The practices are helpful in releasing hip joints, pelvic girdle and
lumbar spine stress.
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20.2.3 Practice of Hand Joints
Practice – 1 Hand clenching
Sit on the position of Dandasana;
Stretch both arms in front of the body at shoulder level and palm facing
downward;
Open the hands, and stretch the fingers wide apart as possible ;
Note
Close the fingers and make a tight fist with thumb inside .
Practice – 2 Wrist bending
Sit on the position of Dandasana;
Stretch the arms in front of the body at shoulder level ;
Keep the arms open and downward and fingers straight through out the
entire practice ;
Bend the palms from the wrist joint upward and backward.
Practice – 3 Wrist joint rotation
Sit on the position of Dandasana;
Make a fist with the both hands with the thumb inside;
Slowly rotate the wrist joints clockwise and anticlockwise.
Practice – 4 Shoulder socket rotation
Sit on the position of Dandasana;
Place the fingers of the right hand on the right shoulder and left hand on the
left shoulder;
Fully rotate both elbows at the same time in a large circle clockwise and
anticlockwise.
Benefits –The practices are helpful in releasing shoulder stress.
20.2.4 Practice of Neck Movements
Sit on the Base position;
Stage 1 : Move the head forward and Backward as much as possible
comfortably .
Stage 2 : Move the head to the right and left side as much as possible
comfortably .
Benefits –The practices are helpful in releasing neck and shoulder muscles
stress.
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20.2.5 Practice of Eyes
Blinking-
Sit on the Base position;
Keep your eyes open ,
blink the eyes 25 to 30 times quickly ;
Close the eyes and relax it for 20 seconds.
Note
Sideways viewing –
Sit on the Base position;
look at a fixed point in front;
focus eyes on the extreme left for a few seconds;
now focus eyes on the extreme rifgt for a few seconds;
INTEXT QUESTIONS 20.2
Fill in the Blanks with appropriate word.
i. The word Sukshma means .......................and Vayayam means exercise.
ii. Sukshma Vayayam can be classified broadly in .............. categories.
20.3 PRACTICE OF SURYA-NAMASKAR
We have learnt and practiced Sukshma Vayayam. Now we will discuss Surya-
Namskar. It is a wonderful practice for us to keep our body fit.
Surya Namaskara means salutation to the sun. It can be seen as a form of worship
of the sun. In yogic terms this indicates that Surya Namaskara awakens the
solar aspects of an individual’s nature
and releases this vital energy for the
development of higher awareness. This
can be realized by the practice of surya
Namaskara . Surya namaskara is a series
of twelve physical postures ,which has
to be repeated by the other side then it
makes one round . It is an effective way
of loosing up ,stretching ,massaging and
toning all the joints , muscles and internal
organs of the body .
Fig. 20.4
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It is a set of 12 fixed yog asana, which is done in a certain order.
20.3.1 The method of Surya Namaskar
Preparation
First stand erect with the feet together and the arms hanging loosely by the
side of the body.
Note Close the eyes gently and be aware of whole physical body.
Take the awareness to the eyebrow centre and visualize the red rising sun
infusing the whole body and mind with its vitalizing and healing rays.
First Position: Pranamasana (prayer pose )
Slowly bend the elbows and place the palms together in front of the chest in
Pranam-mudra.
Relax the whole body and breath normally.
Pray to God for sound health and wisdom.
Second Position : Hasta-Uttanasana
Raise and stretch both arms above the head.
Keep the arms separate shoulder width apart.
Bend the head, arms, and upper trunk backward as much as is comfortable.
Inhale while raising the arms and exhale while bending back.
Third Position: Padaahastasana
Now, bend forward slowly and try to keep your palms on the floor besides
the feet and forehead to the knees.
But do not strain and keep the knees straight.
Exhale while bending forward
Contra-indications –People with back problems, sciatica, slip-disk etc.
should not do this pose. In these conditions forward bending is prohibited.
Fourth Position: Ashwa Sanchalanasana (Equestrian Pose)
Now stretch the right leg back as far as possible and simultaneously bend
the left knee as much as possible comfortably.
Give a curve to the back and try to gaze upward . Make sure that right
knee should be on the floor.
Inhale while stretching the right leg back.
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Fifth Position: Parvatasana (Mountain pose )
Now take the left foot also back beside the right foot.
Simultaneously, raise the buttocks up as much as possible and keep the
head between the arms, so that the back and legs form two sides of a triangle.
Try to keep the heals on the floor in the final pose and bring the head towards
the knees, but do not strain.
Exhale while taking the left leg back and keep breath normal in final position.
Note
Sixth Position: Asthanga Namaskara (Salute with eight parts of the body)
Now, Bend both knees and keep them on the floor.
With this bend your elbows and keep your chest and chin on the floor.
The part of the body between chest and knee - buttocks, hip and abdomen
should not touch the floor.
Take normal breathing.
Seventh Position: Bhujangasana (Cobra Pose)
Now lower the buttocks and hips to the floor.
Raise your upper body up and straighten your hands.
Inhale while raising the torso and arching the back .
Eighth Position: Parvatasana
This position is a repeat of position 5.
Exhale while raising the hip.
Ninth Position: Ashwa Sanchalana
Keep the palms flat on the floor and bring the right foot forward in between
the hands.
Place the left knee on the floor.
Inhale while assuming the pose .
Tenth Position: Padahastasana
This is a repeat of position 3.
Bring the left foot forward next to the right foot.
Exhale and straighten the knees.
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Eleventh Position: Hasta uttanasana
This is a repeat of position 2.
Twelfth Position Pranamasana (prayer pose )
This is a repeat position of 1.
Exhale while assuming the final pose.
Note
Note: Position 1-12 constitute half a round of Surya Namaskara. To complete
the other half the same movements are performed with other leg in position
4th and 9th.
20.3.2 Benefits of Surya-namaskar:
Now we should know the benefits of Surya-namaskar.
Surya-nmaskar is a complete set of exercises which provides complete health
and body fitness.
It strengthens and tones all parts of the body.
It makes the spine and the waist flexible and removes the disorders.
It keeps abdomen, intestine, stomach, pancreas, heart and lungs healthy.
It helps to increase the blood circulation all over the body smoothly and
removes the impurities of blood and destroys the skin diseases.
It helps to balance secretion of hormones of all glands of the body.
Surya-nmaskar enhances the vigour, vitality and mental peace.
INTEXT QUESTIONS 20.3
1. What is meant by Surya-namaskar?
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2. How many positions are there in Surya-namaskar?
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3. What is the seventh position of Surya-namaskar? Explain.
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20.4 CLASSIFICATION OF ASANAS
The Asanas may be classified in following categories mainly:
1. Meditative Asanas
2. Forward bending Asanas
3. Backward bending Asanas
4. Side Bending Asanas
Note
5. Inverted Asanas
6. Twisting Asanas
7. Balancing Asanas
8. Relaxing Asans
Meditative Asans:
The aim of all Asanas are to make one capable of sitting in a meditative
asans for longer period of time steadily with ease. There are three-four types
of meditative Asanas like Sukhasana, Padmasana, Siddhasana, Swastik
Asans etc.
Forward bending Asanas:
There are many forward bending Asanas like Janushirasana,
Pashchimottanasana, Padahastasana, Yog mudra, Mandook Asana,
Padprasara Pashchimottanasana etc.
Backward bending Asanas:
There are many Backward bending Asanas like Ushtrasana, Sarpasana,
Bhujangasana, Matsyasana, Chakrasana, Rajkapotasana, Dhanurasana etc.
Side bending Asanas
There are many Side bending Asanas like Side bending, Tiryak Tadasana,
Trikonasana etc.
Inverted Asanas
There are many Inverted Asanas like Vipreetakarni Asana, Sarvangasana,
Shirshasana, Vrishchikasana, Hand Stand Asana etc.
Twisting Asanas
There are many Twisting Asanas like Meruvakrasana, Ardhamatsyendrasan,
Vakrasana, Katichakrasana, Markatasana etc.
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Balancing Asanas
There are many Balancing Asanas like Tadasana, Vrikshasana, Ek padasana
Garunaasana, Bakasana, Mayurasana, Kukkutasan etc.
Relaxing Asanas
There are many Relaxing Asanas like Shavasana, Balasana, Makarasana,
etc.
Note
We will study and practice all the above categories of Asana during the
Practical Session.
INTEXT QUESTIONS 20.4
Match the following in a meaningfull way:
A B
i. Titli Asana a. Inverted asana
ii. Astang Namaskar b. Balancing
iii. Dhanurasana c. Backward Bending asana
iv. Natrajasana d. Surya Nmaskar
v. Sarvangasana e. Sukshma vayama
WHAT HAVE YOU LEARNT
Yog plays an important role in physical fitness, mental harmony, emotional
balance, spiritual and moral values or overall personality development.
‘Asana’ is the third important ladder of Ashtanga Yog in the Patanjali
Yogsutra.
It is essential that we should perform the Yogic Sukshma Vyayama before
practising of Asana. Because Yogic SukshmaVyayama prepares our body
for practising of Asana.
Maharshi Patanjali has defined Asana in an easy way in his treatise ‘Yogsutra’
‘Sthirasukhamasanam” (2/46 P.Y.S).
The word Sukshma means subtle and Vayayam means exercise. So those
exercises which are mild, easy and have deep rooted effects are considered
as Sukshma Vayayam.
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Yogic Practices
Sukshma Vayayam can be classified broadly in four categories:
i. Practice of Leg Joints
ii. Practice of Hand Joints
iii. Practice of Neck Joints
iv. Practice of Eye
Surya Namaskara means salutation to the sun. It can be seen as a form of Note
worship of the sun. In yogic terms this indicates that Surya Namaskara
awakens the solar aspects of an individual’s nature and releases this vital
energy for the development of higher awareness.
TERMINAL QUESTIONS
1. Describe the Practice of Surya-namaskara with names of all positions and
its benefits.
2. Write the techniques of hands joints S V and give its benefits.
3. What is meant by Asana? Classify them.
4. Write short notes on:
i) Eye practices ,
ii) Leg Joints Practices
ANSWERS TO INTEXT QUESTIONS
20.1
1) ‘Sthirasukhamasanam”
2) In Hatha Yog, it is strongly believed that the practice of Asana gives control
on our body and mind is therefore automatically controlled.
20.2
i) subtle
ii) four
20.3
i) Surya Namaskara means salutation to the sun.
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ii) 12
iii) Bhujangasana
20.4
i) e
ii) d
Note iii) c
iv) b
v) a
Suggested Reading and References
Maharishi Patanjali Yog Sutra,
Hatha Yog Pradeepika - Swami Swatmaram,
Yog And Kriya - Swami Satyanand Saraswati Y P T
Asana Pranayan Mudra Bandha - Swami Satyanand Sraswati Yog
Publication Trust, Munger, Bihar, India
Shrimadabhagvadagita
Yogic Therapy By Swami Kuvalayananda Central Health Education Bureau
Directorate General of health services, Kotla road, New Delhi
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