For hundreds of years, yoga has been described because the union of physique, thoughts, and soul. From this definition, we are able to perceive a lot about yoga asanas by focusing first on the “physique” the first device in any asana observe.
On the bodily degree, an asana includes particular actions and postures that stretch and strengthen the physique, enhance flexibility, help therapeutic, and improve total well-being.
But the that means of yoga asanas goes far past the bodily.
The physique is only a device utilized in asanas, and the instruments are at all times used to realize one thing huge we are able to’t do by regular means.
By regular, aware observe, asanas assist nonetheless the physique so the thoughts may discover steadiness and calm.
Bounce to Part
- What’s Yoga Asana?
- Yoga Poses Classification [infographic]
- Historical past of Yoga Poses
- Origin of Yoga Poses
- How Many Yoga Asanas Are There?
- Why 84 Asanas?
- Advantages of Yoga Poses
What’s yoga asana?
The Sanskrit phrase asana comes from the foundation time period asi, that means “to be” or “to sit down.” In its easiest sense, an asana is a seat, pose, or posture whether or not sitting, standing, twisting, or bending. Nevertheless, not each posture is taken into account a yoga asana.
A yoga asana is a selected bodily posture practised with full consciousness. It requires partaking sure components of the physique whereas directing the thoughts’s focus fully into the pose.
In yoga, consciousness is the essence of the observe with out it, the motion is simply train.
Yoga asana & raja yoga
In Patanjali’s Raja Yoga, asana is the third stage of the Eight Limbs of Yoga; a progressive path that results in samadhi (the state of pure bliss). The sequence is:
- Yama (Social Ethics)
- Niyama (Observances)
- Asana (Bodily Posture)
- Pranayama (Respiration strategies)
- Pratyahara (Turning Inward)
- Dharana (Focus)
- Dhyan (Meditation)
- Samadhi (Pure Bliss)
In keeping with Patanjali, an asana is primarily a secure, snug seat (equivalent to Padmasana or Sukhasana) that helps extended meditation. It’s the steadiness level between effort and ease regular but relaxed.
In Hatha Yoga, nevertheless, the method differs barely. Earlier than practising asanas, one is inspired to first carry out Shatkarma (six physique purification strategies) to organize the physique and thoughts.
Yoga asana vs primary physique place
Have you ever ever seen your posture while you’re merely standing, sitting, or mendacity in mattress? More often than not, in all probability not.
In distinction, when you find yourself in a yoga pose, there’s a aware consciousness of being in that posture.
Take the instance of mendacity down whereas sleeping versus mendacity in Shavasana. Bodily, the physique might look related in each conditions. However after an intense yoga session, while you relaxation in Shavasana, your respiratory sample, psychological state, and total expertise are fully totally different from these throughout sleep.
The reason being easy: in a yoga asana, the physique and thoughts are engaged with full consciousness. You consciously sense your complete physique even its subtlest actions. When the thoughts is wholly conscious of the physique, it leaves no house for wandering ideas. That is the internal mechanism at work in each yoga asana.
How asana efforts are not efforts
To start with, each yoga asana requires aware effort each to enter the pose and to stay absolutely current in it. This preliminary effort is vital as a result of it attracts the thoughts’s consideration to a single level: the posture itself, somewhat than permitting it to wander.
For instance, examine merely sitting on a chair with practising Utkatasana (Chair Pose).
When performing chair pose, you:
- Bend the knees
- Convey the thighs parallel to the bottom
- Maintain the place for a time period
The aim of this effort is to not obtain an ideal picture of the pose saved in your thoughts, however to have interaction the physique in such a manner that it naturally calls the thoughts to focus. As your knees and thighs really feel the work being finished, your consideration instinctively settles on that sensation.
This targeted consciousness turns into the bridge between physique and thoughts. As soon as the thoughts is absolutely absorbed within the posture feeling and observing with out distraction the bodily effort not looks like effort. The asana transforms into a gentle, easeful state, as described within the yogic precept: Sthira Sukham Asanam a posture that’s each secure and comfy.
How yoga asanas assist join the physique and thoughts
The internal journey via yoga asanas begins with the physique, strikes to the breath, after which reaches the thoughts. On this manner, the observe connects the totally different power layers of our being.
The physique is essentially the most seen expression of the pure consciousness that resides inside the chitta (thoughts in yogic philosophy). To expertise this consciousness, yoga asanas act as a bodily channel, permitting power to circulation via the nadis the delicate power pathways within the physique.
When asanas are practised in concord with pranayama (breath management), we consciously direct prana the life power into the precise type of the pose. At this stage, we start to realize management over each physique and breath, guiding the circulation of power with intention and consciousness.
Classification of yoga poses
Yoga poses (asanas) may be grouped into totally different classes based mostly on their bodily motion, posture sort, and energetic results. These classifications assist practitioners select sequences that steadiness energy, flexibility, and internal calm.
1. Standing Poses
Standing yoga poses are postures the place the ft are firmly rooted to the bottom and the backbone is held upright. In these asanas, the energy of the decrease physique helps motion and alignment within the higher physique. Most yoga periods start with the foundational standing posture Tadasana (Mountain Pose).
A powerful and secure base is important for practising ahead bends, backbends, and twists successfully. Standing poses assist develop this base by strengthening the ft, ankles, and legs whereas enhancing posture and steadiness. For this reason they’re usually referred to as the basis of yoga observe.
Frequent Standing Poses
One-Legged Standing Poses
These are additionally a part of balancing postures, requiring focus and coordination:
2. Sitting Poses
Sitting yoga poses are postures the place the load of the higher physique is supported by the buttocks somewhat than the ft. These poses usually type the start line of a yoga class, as they encourage stillness and permit us to look at the physique’s sensations with quiet consideration.
Seated asanas are particularly suited to meditation as a result of they assist keep an erect backbone, retaining the physique alert and lively throughout extended intervals of sitting. This upright but relaxed posture helps regular respiratory and targeted consciousness.
Frequent Sitting Poses
Frequent Seated Meditation Poses
3. Susceptible Poses
Susceptible yoga poses are carried out whereas mendacity on the abdomen, with the physique supported via the chest, stomach, and pelvis. These are generally referred to as reverse corpse poses as a result of they’re practised within the reverse place to Savasana.
Susceptible poses are extremely efficient for firming the stomach organs, strengthening the again, and enhancing posture. They will additionally assist flatten the abdomen and improve digestion. For freshmen, props equivalent to a folded blanket may be positioned below the chest or brow for help and luxury.
Frequent Susceptible Poses
4. Supine Poses
Supine yoga poses are the other of susceptible poses right here, the again rests on the bottom whereas the entrance of the physique faces upward. These postures usually require good spinal flexibility, so it’s useful to organize with light stretching earlier than making an attempt them, particularly at a newbie degree.
Supine poses are glorious for releasing rigidity from the backbone, calming the nervous system, and deeply stress-free the physique. For this reason most intense yoga periods conclude with a supine posture equivalent to Savasana (Corpse Pose), permitting the advantages of the observe to settle in.
Frequent Supine Poses
5. Balancing Poses
Balancing yoga poses are postures by which the physique’s weight is held in a selected place usually on the forearms, palms, or a single leg. These asanas demand a powerful basis constructed via preparatory poses, in addition to constant observe over time.
To keep up stability in balancing postures, each bodily flexibility and psychological focus are important. A gradual gaze (drishti) and managed respiratory assist align the physique and calm the thoughts, permitting the pose to be held with ease.
Balancing poses may be present in varied classes, together with standing, seated, and inverted postures.
Frequent Balancing Poses
6. Twisting Poses
Twisting postures are these, by which the backbone has revolved round their central axis. It enhances the backbone’s pure vary of movement and firming up the stomach organs.
Additionally, twisting postures are practised together with intense ahead or backward bend to neutralize any blockages (if got here in ahead or backward bend) within the backbone.
Most Frequent Twisting Poses – Bharadvajasana, Noose Pose (Pasasana), Utthita Parsvakonasana (Revolved Aspect Angle Pose), Trikonasana (Triangle Pose), and many others.
7. Ahead Bend Poses
Twisting yoga poses contain rotating the backbone round its central axis. These actions improve the backbone’s pure vary of movement, stimulate the spinal nerves, and tone the stomach organs.
Twists are sometimes practised after deep ahead or backward bends to assist neutralise the backbone and launch any rigidity or blockages which will have constructed up throughout these actions. Additionally they encourage higher digestion and enhance total spinal well being.
Frequent Ahead Bend Poses
8. Backbend Poses
Backbend yoga poses are the other of ahead bends. In these postures, the backbone arches backward, creating a gap within the entrance physique whereas strengthening the again. The arms and/or ft stay grounded, offering stability and help.
These poses assist launch rigidity within the shoulders, chest, and higher again. Additionally they enhance flexibility within the hip flexors and energise your entire physique. Common observe can improve posture, increase lung capability, and open the guts house each bodily and energetically.
Frequent Backbend Poses
9. Inversion Poses
In inversion poses, the pinnacle is positioned beneath the guts, which reverses the blood circulation in direction of the pinnacle. A few of these poses want energy, steadiness, and common observe to grasp.
Turning the physique the other way up goes in opposition to its common place, so the advantages are distinctive and highly effective. Headstand, a basic inversion, is commonly referred to as the “king of all asanas” for its big selection of advantages.
Frequent Inversion yoga poses
Historical past of yoga poses(asana)
Yoga asanas have advanced and been refined over 1000’s of years. Whereas trendy yogis might effortlessly circulation via advanced Vinyasa sequences, understanding the roots of those poses is efficacious for any honest practitioner.
The historical past of yoga asanas may be divided into 4 major eras:
- Pre-Vedic Age of Asana
- Asana within the Vedic Texts
- Asana in The Yogic Texts
- Trendy Historical past of Asana
1. Pre-Vedic Age of Asana
The earliest proof of yoga postures dates again to round 2500–2400 BCE in the course of the Indus Valley Civilisation.
Some of the notable findings is the Pashupati Nath seal, which reveals Lord Shiva (considered the God of Yoga) seated in a cross-legged meditation pose, much like Padmasana.
This seal means that the observe of asanas was already an vital a part of non secular life lengthy earlier than the Vedic interval. It displays yoga’s deep roots in historic Indian tradition, the place postures have been used for meditation and self-discipline.
2. Asana within the Vedic Texts
Within the yogic context, the phrase asana first appeared within the fourth Veda, the Atharva Veda (round 1500 BCE). The time period comes from the foundation phrase aas, that means “existence”. On this sense, asanas weren’t simply bodily poses however a option to develop a secure “state of existence” within the seeker.
Within the Bhagavad Gita, a part of the Mahabharata, asana is described as “sitting straight” in a cushty seat. The Mahabharata additionally mentions two particular asanas Mandukasana (Frog Pose) and Virasana (Hero Pose).
Later, texts just like the Visnudharmottara Purana and Brahma Purana (round 300 CE) listed a number of meditative postures, together with Swastikasana, Padmasana, and Ardha Padmasana.
3. Asana in Yogic Texts
Over centuries, nice Yoga Gurus in India drew knowledge from the Vedas and Upanishads, compiling it into devoted yogic scriptures.
Amongst these, some of the influential and revered is Patanjali’s Yoga Sutras, composed across the 2nd century BCE.
Asana in patanjali’s yoga sutra
The Yoga Sutras of Patanjali is taken into account essentially the most full and systematic treatise on yoga ever written. But, whereas trendy yoga usually focuses closely on bodily postures, Patanjali devoted solely three verses out of 196 to the topic of asana. This implies postures type nearly 1% of your entire work reminding us that yoga is way over the poses we observe on the mat.
Patanjali, usually referred to as the “Father of Classical Yoga,” defines asana in Chapter 2, Verse 46:
Sthira Sukham Asanam
- Sthira – Regular, secure, grounded
- Sukham – Comfy, comfortable, peaceable
- Asanam – Posture
Interpretation:
After we first enter a pose, it usually feels difficult the physique resists, and stability takes effort. That is the sthira facet. With observe, the identical posture begins to really feel extra pure and easy — the sukham high quality emerges. The proper asana is a union of steadiness and luxury.
Within the very subsequent verse, Patanjali explains how this steadiness is achieved (Chapter 2, Verse 47):
- Prayatna – Effort
- Saithilya – Rest
- Ananta – Infinite
- Samapatti – Merging into
- Bhyam – Each
Interpretation
At first, getting into a posture requires aware effort (Prayatna). Progressively, we launch pointless rigidity (Śaithilya), permitting the physique to settle into its pure state. On this relaxed stability, the thoughts expands and merges with the infinite (Ananta), and we expertise the deeper pleasure and meditative high quality of the asana.
Asana in Hatha Yoga Pradipika
“Asana is the primary accent of hatha yoga which is practised to realize steadiness in pose and lightness within the physique” – HYP 1.19
The Hatha Yoga Pradipika (HYP), written within the fifteenth century, is the oldest identified textual content on Hatha Yoga. Whereas the phrase Hatha is commonly interpreted as “one thing finished with power,” the actual emphasis in Hatha Yoga isn’t just on flexibility, however on practising with consciousness and self-discipline.
On this custom, asana is taken into account the inspiration of Hatha Yoga. Postures are practised not merely for bodily energy or suppleness, however to organize the physique and thoughts for deeper phases of yoga. The textual content highlights that steadiness and lightness within the physique are key targets of asana observe.
4. Trendy Historical past of Asana
Most yoga asanas we practise as we speak are pretty current in historical past. The fashionable type of asana began gaining reputation within the early twentieth century, led by T. Krishnamacharya, often called the daddy of contemporary postural yoga.
His teachings have been impressed by Patanjali’s Yoga Sutras and the therapeutic advantages of yoga. He developed sequences of physique actions coordinated with breath, now often called vinyasa circulation.
Many trendy asanas hint their roots to Mysore, the place Krishnamacharya educated college students who went on to unfold yoga worldwide.
Origin of yoga poses
Some yoga postures emerged when India’s conventional train system (vyayama) blended with Western gymnastics. These trendy yoga asanas are lower than 200 years previous. In distinction, conventional asanas have roots stretching again over 2,000 years lengthy earlier than Patanjali.
Examples from nature
Many asanas have been impressed by observing animals, vegetation, and pure phenomena:
- Cobra Pose (Bhujangasana): Impressed by the way in which a cobra lifts its head to launch rigidity and show alertness.
- Tree Pose (Vrikshasana): Modeled after the soundness of a tree, encouraging agency grounding via the ft.
- Solar Salutation (Surya Namaskar): A 12-pose sequence carried out in reverence to the solar, believed to have historic origins.
B.Okay.S. Iyengar defined that in practising asana, yogis remodel their our bodies into the shapes of animals, objects, or pure types absorbing their qualities and states of thoughts.
Yogi whereas practising asana transforms their physique into a selected type of totally different species or objects. This transformation makes them realise the frame of mind in these particular types. Therefore, In asana, we attempt to hone some consciousness from every sort of species or objects.
Why historic yogis found asanas ?
Early yogis discovered it troublesome to sit down nonetheless for meditation as a result of poor posture induced discomfort, pulling the thoughts away from focus. Asanas have been developed to stabilize and put together the physique, creating a gentle seat for lengthy intervals of contemplation.
What number of yoga asanas are there?
In yoga, it’s believed there are 84 classical asanas taught by Lord Shiva, in response to a number of historic texts. Whereas some scriptures listing greater than 84, these are usually thought-about variations of the unique classical poses.
Why 84 asanas?
The quantity 84 is deeply symbolic in yoga and Hindu philosophy.
In Hinduism, it’s mentioned there are 8.4 million (84 lakh) species of life on Earth. A soul should move via these species within the cycle of start and demise earlier than attaining a human start (manushya yoni). Equally, a child within the mom’s womb is believed to move via 8.4 million delicate types earlier than being born after 9 months.
Making use of this to yoga, it’s mentioned the muscle mass, joints, and physique components can transfer in numerous methods. Lord Shiva gave 8.4 million potential actions, however to make them sensible for human life, one pose was chosen for each 100,000 species.
That’s how we get the 84 classical asanas:
8,400,000÷100,000=84
The variety of asanas in response to the assorted well-known yogic textual content is the next:
1. In keeping with Yoga Sutra
Variety of Asana – Not Outlined
Writer – Patanjali
Present in – 2nd Century BCE
Patanjali, the daddy of yoga, didn’t point out the title of any asana in his well-known guide ‘Yoga Sutra’. Certainly, yoga sutra includes three asana verses in chapter 2, which elaborates the required ingredient of an accurate seated posture.
Afterward, commentary on Yoga Sutra by Bhasya advised 12 seated yoga posture for meditation observe.
- Padmasana – Lotus Pose
- Virasana– Hero Pose
- Bhadrasana / Baddha Konasana – Gracious Pose
- Svastikasana– Auspicious or Cross Pose
- Dandasana– Workers or Base Pose
- Sopasrayasana – Supported Pose
- Paryankasana – Sofa Pose or Mattress Pose
- Krauncha-nishadasana – Seated Heron Pose
- Hastanishadasana – Seated Elephant Pose
- Ushtranishadasana – Seated Camel Pose
- Samasansthanasana – Evenly Balanced Pose
- Sthirasukhasana – Any immobile posture that’s following one’s pleasure ?
2. In keeping with Goraksha Samhitha/Goraksha Paddhathi
Variety of Asana – 2
Writer – Gorakshanatha
Present in – 11th Century
An early Hatha yogic textual content, Goraksha Samhita, acknowledged 84 kinds of asanas. These 84 asanas are thought-about to be extracted from the unique 8.4 million (84 Lakh) asanas. Out of 84 acknowledged asanas, Goraksha Samhita describes solely two meditative sitting postures intimately.
3. In keeping with Shiva Samhitha
Variety of Asana – 4
Writer – Unknown
Present in – 15th Century
Shiva Samhitha acknowledged 84 asanas together with Prana, mudras, and siddhis (powers). Additional description of the next 4 sitting asanas is there in Shiva Samhitha.
- Siddhasana – Achieved Pose
- Padmasana – Lotus Pose
- Ugrasana – Stern Pose
- Svastikasana – Cross Pose
4. In keeping with HYP
Variety of Asana – 15
Writer – Swami Svatmarama Suri
Present in – 15th Century
One amongst three most influential texts on hatha yoga (Different 2 being Gheranda Samhita and Shiva Samhita), HYP has described 15 asanas out of 84 intimately.
- Swastika asana – Auspicious Pose
- Gomuka asana – Cow Face Pose
- Virasana – Hero Pose
- Kurma asana – Tortoise Pose
- Kukkuta asana* – Rooster Pose
- Utttana Kurma asana – Upside-Down Tortoise Pose
- Dhanurasana* – Bow Pose
- Matsyasana – Fish Pose
- Paschimottanasana – Seated Ahead Bend
- Mayurasana* – Peacock Pose
- Savasana* – Corpse Pose
- Siddha asana – Achieved Pose
- Padma asana – Lotus Pose
- Simha asana – Lion Pose
- Bhadra asana – Gracious Pose
Additional, out of 15 above asanas described in HYP, 11 asanas are solely sitting postures for observe meditation (asanas with out the asterisk).
5. In keeping with Gheranda Samhita
Variety of Asana – 32
Writer – Gheranda
Present in – 17th Century
Out of 84 preeminent asanas, Gheranda described 32 asanas that are mentioned to ‘helpful on the planet of mortals’. Some out of those 32 asanas have already described in HYP.
6. In keeping with Hatha Ratnavali
Variety of Asana – 84
Writer – Srinivasa
Present in – 17th Century
Yogi Srinivasa has made first try and listing all of the 84 asanas in Hatha Ratnavali. Though the title of all 84 asanas is supplied in his textual content, solely 52 out of 84 described by the textual content itself.
7. In keeping with Joga Pradipika
Variety of Asana – 84
Writer – Ramanandi Jayatarama
In – 1737
In Joga Pradipika, 84 asanas illustrated in portray type somewhat than any verbal description. With Joga Pradipika, it got here to know the primary time that many of the asanas amongst 84 asanas are sitting postures and practised to convey therapeutic advantages.
8. In keeping with Gentle on Yoga
Variety of Asana – 200
Writer – B.Okay.S Iyengar (Guru Ji)
In – 1966
Founding father of Iyengar yoga model, Guru Ji has demonstrated 200 asanas together with his 600 monochromes pictures in his guide “Gentle on Yoga“. These asanas have categorised right into a grading system of 1 to 60 based mostly on problem. ‘Gentle on Yoga’ often known as ‘bible’ of yoga, as asanas have been by no means demonstrated on this descriptive manner earlier than.
9. In keeping with Grasp Yoga Chart
Variety of Asana – 908
Writer – Dharma Mittra
Based in – 1984
Grasp yoga chart includes 908 yoga asana devoted by Sri Dharma Mittra to his Guru Yogi Gupta. This chart is normally hung round totally different yoga studios all over the world to assist the academics and college students in asana observe.
Advantages of yoga asana
Asanas are a core a part of yoga that assist enhance each bodily and psychological well being, enhancing total high quality of life. Whether or not it’s bodily points like again ache, muscle stiffness, and joint discomfort, or psychological challenges equivalent to nervousness and despair, common asana observe can help restoration and well-being.
Listed here are some evidence-based advantages of practising yoga asanas:
1. Promotes muscle mass and joints flexibility
Standing yoga poses like Mountain Pose and Half Moon Pose are identified to enhance joint motion and muscle flexibility. Higher flexibility helps stop aches and stiffness within the joints.
Common asana observe additionally protects in opposition to circumstances equivalent to arthritis, osteoporosis, and again ache. It’s because yoga includes transferring the joints and muscle mass via their full vary of movement, retaining them wholesome and powerful.
2. Improves respiratory system
Yoga asanas mixed with deep, aware respiratory are glorious for strengthening the lungs. Once you practise sitting asanas with managed respiratory, the lungs grow to be extra elastic and performance higher.
Sitting and supine yoga poses with yogic respiratory are particularly useful for folks with bronchial asthma or continual obstructive pulmonary illness (COPD). These practices assist enhance each the capability and suppleness of the lungs, making respiratory simpler and extra environment friendly.
2. Reliefs from stress and nervousness
Yoga asanas assist calm down the physique by holding it in particular positions. After we calm down, deep and targeted respiratory fills our lungs with recent oxygen. As we stretch or bend in a pose, this oxygen circulates shortly via the physique, nourishing the inner organs. This course of additionally helps calm the adrenal glands, lowering stress.
A pilot examine discovered that practising asanas can improve mind GABA ranges. Larger GABA ranges are linked to lowered signs of despair and nervousness.
A few of the finest asanas for stress and nervousness reduction embody Savasana (Corpse Pose) and Balasana (Little one’s Pose).
3. Improves Bodily steadiness
Asanas are all concerning the physique’s place and alignment. Some are practised standing, others sitting, and a few mendacity down.
When holding an asana, practitioners usually focus their gaze on a single level whereas sustaining the identical posture for an prolonged time. This regular focus, mixed with the bodily effort of holding the pose, helps enhance the physique’s steadiness and stability.
4. Brings equanimity of thoughts & physique
The human thoughts is commonly stressed, swinging like a pendulum between the previous, current, and future, and between sorrow and happiness. This instability may give rise to worry, nervousness, and anger.
Whereas practising asanas, the thoughts focuses on the current posture somewhat than wandering to the previous or future. This regular focus aligns the thoughts with the physique, creating a way of steadiness and calm in each
Yoga Asanas FAQs
Reply: As we all know yoga poses are primarily emphasised on the physique, somewhat than the thoughts and different psychological features. Historical yogis positioned asanas earlier than pranayama and meditation (thoughts practices) so one can grasp their physique first after which understanding the thoughts grow to be manner less complicated.
Reply: Frequent contraindications for yoga poses are, bronchial asthma, again damage, diarrhea, hypertension, menstruation, being pregnant, and shoulder damage. Nevertheless, you’ll be able to at all times observe poses with some modifications below the steerage of an skilled trainer.
Reply: A superb yoga sequence of poses begins with sitting (meditative) posture, then warm-up stretch, standing postures, few arm balancing, inversions, core strengthening poses, backbend, shoulder stand, ahead bend, and at last finish the session by stress-free in corpse pose.
Reply: It completely is dependent upon how a lot time you’ll be able to commit to your observe. Should you haven’t a lot time, do 4 rounds of the solar salutation because it includes virtually all physique components. In Very best circumstances, a session ought to comprise 13-15 yoga poses within the method described above (includes all kinds of yoga poses). Every yoga pose may be held for a median length of 3-5 minutes, which makes a session round 1 hour lengthy.