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 follow.
On the bodily degree, an asana includes particular actions and postures that stretch and strengthen the physique, enhance flexibility, help therapeutic, and improve general 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 attain one thing large we are able to’t do by regular means.
By way of regular, conscious follow, asanas assist nonetheless the physique so the thoughts can even discover stability and calm.
Soar 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 take a seat.” In its easiest sense, an asana is a seat, pose, or posture whether or not sitting, standing, twisting, or bending. Nonetheless, not each posture is taken into account a yoga asana.
A yoga asana is a particular bodily posture practised with full consciousness. It requires participating sure components of the physique whereas directing the thoughts’s focus totally into the pose.
In yoga, consciousness is the essence of the follow 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 (Respiratory strategies)
- Pratyahara (Turning Inward)
- Dharana (Focus)
- Dhyan (Meditation)
- Samadhi (Pure Bliss)
In response to Patanjali, an asana is primarily a secure, snug seat (reminiscent of Padmasana or Sukhasana) that helps extended meditation. It’s the stability level between effort and ease regular but relaxed.
In Hatha Yoga, nonetheless, the strategy differs barely. Earlier than practising asanas, one is inspired to first carry out Shatkarma (six physique purification strategies) to arrange the physique and thoughts.
Yoga asana vs primary physique place
Have you ever ever observed your posture once you’re merely standing, sitting, or mendacity in mattress? More often than not, most likely not.
In distinction, if you end up in a yoga pose, there’s a acutely aware consciousness of being in that posture.
Take the instance of mendacity down whereas sleeping versus mendacity in Shavasana. Bodily, the physique might look comparable in each conditions. However after an intense yoga session, once you relaxation in Shavasana, your respiratory sample, psychological state, and general 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 whole physique even its subtlest actions. When the thoughts is wholly conscious of the physique, it leaves no area for wandering ideas. That is the interior mechanism at work in each yoga asana.
How asana efforts are not efforts
At first, each yoga asana requires acutely aware effort each to enter the pose and to stay totally 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, reasonably 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 interact 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 centered consciousness turns into the bridge between physique and thoughts. As soon as the thoughts is totally absorbed within the posture feeling and observing with out distraction the bodily effort not appears like effort. The asana transforms into a gradual, easeful state, as described within the yogic precept: Sthira Sukham Asanam a posture that’s each secure and cozy.
How yoga asanas assist join the physique and thoughts
The interior journey by yoga asanas begins with the physique, strikes to the breath, after which reaches the thoughts. On this manner, the follow connects the totally different power layers of our being.
The physique is probably 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 circulate by 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 achieve management over each physique and breath, guiding the circulate of power with intention and consciousness.
Classification of yoga poses
Yoga poses (asanas) could be grouped into totally different classes primarily based on their bodily motion, posture kind, and energetic results. These classifications assist practitioners select sequences that stability energy, flexibility, and interior calm.
1. Standing Poses
Standing yoga poses are postures the place the toes 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 robust and secure base is important for practising ahead bends, backbends, and twists successfully. Standing poses assist develop this base by strengthening the toes, ankles, and legs whereas enhancing posture and stability. For this reason they’re typically referred to as the basis of yoga follow.
Widespread 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 reasonably than the toes. These poses typically type the place to begin of a yoga class, as they encourage stillness and permit us to watch the physique’s sensations with quiet consideration.
Seated asanas are particularly suited to meditation as a result of they assist preserve an erect backbone, maintaining the physique alert and energetic throughout extended durations of sitting. This upright but relaxed posture helps regular respiratory and centered consciousness.
Widespread Sitting Poses
Widespread Seated Meditation Poses
3. Susceptible Poses
Susceptible yoga poses are carried out whereas mendacity on the abdomen, with the physique supported by 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’ll additionally assist flatten the abdomen and improve digestion. For freshmen, props reminiscent of a folded blanket could be positioned underneath the chest or brow for help and luxury.
Widespread Susceptible Poses
4. Supine Poses
Supine yoga poses are the alternative of susceptible poses right here, the again rests on the bottom whereas the entrance of the physique faces upward. These postures typically require good spinal flexibility, so it’s useful to arrange 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 enjoyable the physique. For this reason most intense yoga periods conclude with a supine posture reminiscent of Savasana (Corpse Pose), permitting the advantages of the follow to settle in.
Widespread Supine Poses
5. Balancing Poses
Balancing yoga poses are postures through which the physique’s weight is held in a particular place typically on the forearms, arms, or a single leg. These asanas demand a powerful basis constructed by preparatory poses, in addition to constant follow over time.
To take care of 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 could be present in varied classes, together with standing, seated, and inverted postures.
Widespread Balancing Poses
6. Twisting Poses
Twisting postures are these, through 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 at the side of intense ahead or backward bend to neutralize any blockages (if got here in ahead or backward bend) within the backbone.
Most Widespread Twisting Poses – Bharadvajasana, Noose Pose (Pasasana), Utthita Parsvakonasana (Revolved Facet Angle Pose), Trikonasana (Triangle Pose), and so on.
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 that will have constructed up throughout these actions. Additionally they encourage higher digestion and enhance general spinal well being.
Widespread Ahead Bend Poses
8. Backbend Poses
Backbend yoga poses are the alternative 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 toes 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 complete physique. Common follow can improve posture, increase lung capability, and open the center area each bodily and energetically.
Widespread Backbend Poses
9. Inversion Poses
In inversion poses, the top is positioned beneath the center, which reverses the blood circulate in direction of the top. A few of these poses want energy, stability, and common follow to grasp.
Turning the physique the wrong way up goes towards its ordinary place, so the advantages are distinctive and highly effective. Headstand, a traditional inversion, is commonly referred to as the “king of all asanas” for its wide selection of advantages.
Widespread Inversion yoga poses
Historical past of yoga poses(asana)
Yoga asanas have advanced and been refined over 1000’s of years. Whereas fashionable yogis might effortlessly circulate by complicated Vinyasa sequences, understanding the roots of those poses is effective for any honest practitioner.
The historical past of yoga asanas could be divided into 4 primary 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 through the Indus Valley Civilisation.
Probably the most notable findings is the Pashupati Nath seal, which reveals Lord Shiva (thought to be the God of Yoga) seated in a cross-legged meditation pose, much like Padmasana.
This seal means that the follow of asanas was already an vital a part of religious life lengthy earlier than the Vedic interval. It displays yoga’s deep roots in historic Indian tradition, the place postures had 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 solution 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, one of the crucial 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 probably the most full and systematic treatise on yoga ever written. But, whereas fashionable yoga typically 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 complete work reminding us that yoga is excess of the poses we follow on the mat.
Patanjali, typically referred to as the “Father of Classical Yoga,” defines asana in Chapter 2, Verse 46:
Sthira Sukham Asanam
- Sthira – Regular, secure, grounded
- Sukham – Snug, relaxed, peaceable
- Asanam – Posture
Interpretation:
After we first enter a pose, it typically feels difficult the physique resists, and stability takes effort. That is the sthira side. With follow, the identical posture begins to really feel extra pure and easy — the sukham high quality emerges. The right asana is a union of steadiness and luxury.
Within the very subsequent verse, Patanjali explains how this stability is achieved (Chapter 2, Verse 47):
- Prayatna – Effort
- Saithilya – Rest
- Ananta – Infinite
- Samapatti – Merging into
- Bhyam – Each
Interpretation
At first, coming into a posture requires acutely 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 achieve steadiness in pose and lightness within the physique” – HYP 1.19
The Hatha Yoga Pradipika (HYP), written within the fifteenth century, is the oldest recognized textual content on Hatha Yoga. Whereas the phrase Hatha is commonly interpreted as “one thing finished with power,” the true emphasis in Hatha Yoga is not only 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 arrange the physique and thoughts for deeper levels of yoga. The textual content highlights that steadiness and lightness within the physique are key objectives of asana follow.
4. Trendy Historical past of Asana
Most yoga asanas we practise in the present day are pretty latest in historical past. The trendy type of asana began gaining recognition within the early twentieth century, led by T. Krishnamacharya, often known as the daddy of recent postural yoga.
His teachings had been impressed by Patanjali’s Yoga Sutras and the therapeutic advantages of yoga. He developed sequences of physique actions coordinated with breath, now often known as vinyasa circulate.
Many fashionable 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 fashionable 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 had been impressed by observing animals, crops, and pure phenomena:
- Cobra Pose (Bhujangasana): Impressed by the best way a cobra lifts its head to launch rigidity and show alertness.
- Tree Pose (Vrikshasana): Modeled after the steadiness of a tree, encouraging agency grounding by the toes.
- 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 kinds absorbing their qualities and states of thoughts.
Yogi whereas practising asana transforms their physique into a particular type of totally different species or objects. This transformation makes them realise the way of thinking in these particular kinds. Therefore, In asana, we attempt to hone some consciousness from every kind of species or objects.
Why historic yogis found asanas ?
Early yogis discovered it troublesome to take a seat nonetheless for meditation as a result of poor posture precipitated discomfort, pulling the thoughts away from focus. Asanas had been developed to stabilize and put together the physique, creating a gradual seat for lengthy durations of contemplation.
What number of yoga asanas are there?
In yoga, it’s believed there are 84 classical asanas taught by Lord Shiva, in accordance with a number of historic texts. Whereas some scriptures listing greater than 84, these are typically thought of variations of the unique classical poses.
Why 84 asanas?
The quantity 84 is deeply symbolic in yoga and Hindu philosophy.
In Hinduism, it’s stated there are 8.4 million (84 lakh) species of life on Earth. A soul should move by these species within the cycle of delivery and dying earlier than attaining a human delivery (manushya yoni). Equally, a child within the mom’s womb is believed to move by 8.4 million delicate kinds earlier than being born after 9 months.
Making use of this to yoga, it’s stated the muscle mass, joints, and physique components can transfer in numerous methods. Lord Shiva gave 8.4 million attainable 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 accordance with the varied well-known yogic textual content is the next:
1. In response to Yoga Sutra
Variety of Asana – Not Outlined
Writer – Patanjali
Present in – 2nd Century BCE
Patanjali, the daddy of yoga, didn’t point out the identify of any asana in his well-known e book ‘Yoga Sutra’. Certainly, yoga sutra includes three asana verses in chapter 2, which elaborates the mandatory ingredient of an accurate seated posture.
Afterward, commentary on Yoga Sutra by Bhasya steered 12 seated yoga posture for meditation follow.
- 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 response to Goraksha Samhitha/Goraksha Paddhathi
Variety of Asana – 2
Writer – Gorakshanatha
Present in – 11th Century
An early Hatha yogic textual content, Goraksha Samhita, said 84 kinds of asanas. These 84 asanas are thought of to be extracted from the unique 8.4 million (84 Lakh) asanas. Out of 84 said asanas, Goraksha Samhita describes solely two meditative sitting postures intimately.
3. In response to Shiva Samhitha
Variety of Asana – 4
Writer – Unknown
Present in – 15th Century
Shiva Samhitha said 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 response to 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 follow meditation (asanas with out the asterisk).
5. In response to Gheranda Samhita
Variety of Asana – 32
Writer – Gheranda
Present in – 17th Century
Out of 84 preeminent asanas, Gheranda described 32 asanas that are stated to ‘helpful on this planet of mortals’. Some out of those 32 asanas have already described in HYP.
6. In response to 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 identify of all 84 asanas is supplied in his textual content, solely 52 out of 84 described by the textual content itself.
7. In response to Joga Pradipika
Variety of Asana – 84
Writer – Ramanandi Jayatarama
In – 1737
In Joga Pradipika, 84 asanas illustrated in portray type reasonably 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 response to Mild on Yoga
Variety of Asana – 200
Writer – B.Okay.S Iyengar (Guru Ji)
In – 1966
Founding father of Iyengar yoga type, Guru Ji has demonstrated 200 asanas together with his 600 monochromes pictures in his e book “Mild on Yoga“. These asanas have categorised right into a grading system of 1 to 60 primarily based on issue. ‘Mild on Yoga’ also referred to as ‘bible’ of yoga, as asanas had been by no means demonstrated on this descriptive manner earlier than.
9. In response to 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 lecturers and college students in asana follow.
Advantages of yoga asana
Asanas are a core a part of yoga that assist enhance each bodily and psychological well being, enhancing general high quality of life. Whether or not it’s bodily points like again ache, muscle stiffness, and joint discomfort, or psychological challenges reminiscent of anxiousness and melancholy, common asana follow can help restoration and well-being.
Listed below 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 recognized to enhance joint motion and muscle flexibility. Higher flexibility helps stop aches and stiffness within the joints.
Common asana follow additionally protects towards circumstances reminiscent of arthritis, osteoporosis, and again ache. It is because yoga includes transferring the joints and muscle mass by their full vary of movement, maintaining them wholesome and powerful.
2. Improves respiratory system
Yoga asanas mixed with deep, conscious respiratory are glorious for strengthening the lungs. Whenever you practise sitting asanas with managed respiratory, the lungs turn out to be extra elastic and performance higher.
Sitting and supine yoga poses with yogic respiratory are particularly useful for individuals 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 anxiousness
Yoga asanas assist chill out the physique by holding it in particular positions. After we chill out, deep and centered respiratory fills our lungs with contemporary oxygen. As we stretch or bend in a pose, this oxygen circulates shortly by 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 enhance mind GABA ranges. Increased GABA ranges are linked to lowered signs of melancholy and anxiousness.
A few of the finest asanas for stress and anxiousness aid embrace Savasana (Corpse Pose) and Balasana (Baby’s Pose).
3. Improves Bodily stability
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 typically 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 stability 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 can provide rise to concern, anxiousness, and anger.
Whereas practising asanas, the thoughts focuses on the current posture reasonably than wandering to the previous or future. This regular focus aligns the thoughts with the physique, creating a way of stability and calm in each
Yoga Asanas FAQs
Reply: As we all know yoga poses are primarily emphasised on the physique, reasonably than the thoughts and different psychological points. Historical yogis positioned asanas earlier than pranayama and meditation (thoughts practices) so one can grasp their physique first after which understanding the thoughts turn out to be manner less complicated.
Reply: Widespread contraindications for yoga poses are, bronchial asthma, again damage, diarrhea, hypertension, menstruation, being pregnant, and shoulder damage. Nonetheless, you may at all times follow poses with some modifications underneath the steering of an professional instructor.
Reply: 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 enjoyable in corpse pose.
Reply: It completely relies on how a lot time you may dedicate to your follow. When you haven’t a lot time, do 4 rounds of the solar salutation because it includes nearly all physique components. In 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 could be held for a median length of 3-5 minutes, which makes a session round 1 hour lengthy.