Asana

Asanas - static positions of the body. They are among the most important components of yoga training.

Asana, according to Patanjali, is "a position of the body that is comfortable and pleasant". Some present-day practitioners, on reading this definition, may take it for mockery. Indeed, some yoga postures demand considerable agility, strength and flexibility, and can hardly be called "comfortable and pleasant". The paradox arises because in Patanjali's time the yogis evidently used only a small number of asanas, and among them there were none as elaborate as those offered by modern schools. Thus the "Hatha Yoga Pradipika" gives a list of 11 asanas for strengthening the body and 4 meditative asanas.

 Classification of asanas 

Asanas may be divided, in a rough way, by the type of effect:

stretching

twisting

strength

inverted

compressing

balancing

By purpose: meditative, that is, those which assist or prepare for the practice of the higher stages of yoga, and therapeutic, that is, those with a specific psycho-physiotherapeutic effect on the body.

List of Hatha Yoga asanas

 How asanas act on the body 

Seven types of effect of asanas on the body are known (they are examined, for example, in Andrey Safronov's article "Mechanisms of the effect of Yoga exercises").

the humoral mechanism: the change of hydrostatic pressure in the various cavities of the physical body during the performance of asanas affects the working of the body's physiological systems

the reflex mechanism: its essence lies in a compensatory increase of blood flow after zones of the physical body have been stretched or compressed, which makes it possible to influence the functions of various organs directly

stress (L. Garkavi)

hormonal (R. Minvaleyev)

energetic (D. Ebert, A. Safronov)

Asanas act mainly on the physical and etheric body, activating in a specific way the zones of psychosomatic correspondence, which frees the body from unconscious muscular and nervous tension and removes blocks of etheric energy. This mechanism has been called psychosomatic, and it rests on the existence of a connection between a person's psyche and body.

 Directions and cautions for the practice of asanas (after B. K. S. Iyengar) 

- the practice of asanas must rest on the principles of yama and niyama, which lay the foundations for the building of character.

- the student must possess discipline, faith, endurance and perseverance.

- before doing the exercises the bladder and the bowels should be emptied. If it has not been possible to empty the bowels before the practice begins, start with Sirsasana (Headstand) and Sarvangasana (Shoulderstand). The other postures may be taken up only after the bowels have been emptied.

- a shower should be taken before doing the asanas and after the practice has finished.

- asanas are best done on an empty stomach: 3-4 hours should pass between a meal and the practice. At most, a cup of coffee, tea or milk may be taken before the exercises. Half an hour after the practice one may eat.

- the best time to practise - early morning or late evening. Morning practice raises the general tone and supports good working capacity through the day. Evening practice takes away accumulated tiredness, refreshes and calms.

- asanas should be done in a quiet, clean and well-ventilated room.

- asanas are not recommended after a long stay in the hot sun.

- asanas should not be done on a bare floor or on uneven ground - a mat or a blanket should be spread out.

- during practice the body should be relaxed.

- at the beginning the eyes should be open, so as not to make mistakes in the posture. Later it is better to close them.

- during the performance of asanas it is the body that should be active; the mind should not be strained.

- if you do the asanas in front of a mirror, it must reflect the whole of you.

- while doing the exercises, breathe deeply and calmly, through the nose.

- when the exercises are finished, lie for 10-15 minutes in Savasana (Corpse Pose): this takes away tiredness.

- pranayama should be practised either early in the morning, before the asanas, or in the evening, half an hour after they have been finished. In the morning pranayama may be practised for 15 to 30 minutes; then do Savasana (Corpse Pose) for a few minutes, and only after 30-40 minutes take up the remaining asanas.

- forward-bending postures are very useful for those who suffer from low or high blood pressure.

- if you are subject to dizziness or have high blood pressure, do not begin practice with inverted postures such as Sirsasana (Headstand) and Sarvangasana (Shoulderstand). First do Paschimottanasana (Seated Forward Bend), Adho Mukha Svanasana (Downward Facing Dog) and Uttanasana (Standing Forward Bend). After the inverted postures these asanas must be repeated in the order given.

- women are advised not to do asanas or to stand on the head during menstruation. With a heavy flow, however, Upavistha Konasana (Wide-Angle Seated Forward Bend), Baddha Konasana (Bound Angle Pose), Virasana (Hero Pose), Janu Sirsasana (Head-to-Knee Pose), Paschimottanasana (Seated Forward Bend) and Uttanasana (Standing Forward Bend) may be helpful.

- in the first three months of pregnancy all the asanas may be done. Baddha Konasana (Bound Angle Pose) and Upavistha Konasana (Wide-Angle Seated Forward Bend) may be done throughout the whole of pregnancy and at any hour of the day, since these asanas strengthen the muscles of the pelvis and the lower back and greatly ease labour contractions. Pranayama without retention of the breath is likewise useful throughout the whole period of pregnancy, as regular deep breathing is a great help during childbirth.

- in the first month after childbirth no asanas at all should be done. After that one may take up moderate exercise. Three months after childbirth all the asanas may be done.

- when the asanas are done correctly you will feel lightness, calm and vigour at once. A worsening of how you feel shows that the exercises are being done incorrectly. In that case an experienced teacher should be consulted.

 General remarks on the performance of asanas 

The performance of an asana can be divided into several stages:

1. Rest before taking the posture: before the exercises, relax while sitting or lying in a comfortable position, and settle the breath with 2-3 calm inhalations and exhalations.

2. Mental preparation for the asana: look at a picture of the posture and picture yourself in it.

3. Entering the posture: perform the asana according to the instructions, making the movements in order, smoothly and calmly.

4. Holding the posture: at the beginning hold the asana for no more than 5 seconds, then gradually increase the time to 20-30 seconds; while holding the asana think of something good.

5. Coming out of the posture: when returning to the starting position, make the movements smooth and calm.

6. Rest after coming out of the posture: after coming out of the asana, relax and lie on your back for 3-4 seconds; the rest period after the whole practice amounts to about one quarter of its total length.