Asanas

Presented by Dada Tapeshvarananda

Revised byDharmadeva

Science of Life• Body: Keep physically fit by

• Regular good habits and physical efforts• Maintenance of health• Prevention of ill-health and disease• Cures for diseases and sickness.

• Mind: Keep mentally strong by • Control• Concentration• Expansion.

• Soul: Make consciousness elevated by • Thoughts of the Divine• Spiritual practices.

Spiritual practices can take the forms of:

1. Controlling the hormone secretion of the glands and strengthening the controlling points of the cakras (plexi) – this is the system known as hatha yoga, because it is more physical in character. This science is more extroversive in character and consequently part of avidya tantra.

2. To surrender one's mind to the Supreme, which is introversive or ideational in character and is part of vidya tantra. This is the real sadhana (spiritual science), whereby the entire psycho-physical entity surrenders itself to the Divine.

What is Yoga?• The systematic endeavor to establish the

closest relationship between the unit mind and Cosmic Consciousness is termed ‘mysticism’; and the scientific process for attaining union of unit mind with that Cosmic Mind is ‘yoga’.

• The types of yoga postures to perform depend upon the differences in what the controlling points of the various cakras (plexi) relate to.

Place of Asanas in YogaSthirasukhasanam

It means (from the Sanskrit):• asanas are calm, quite and easy postures which

are held with proper inhalation and exhalation;• they strengthen and exercise the nerves,

tissues, glands and organs of the human body;• while practicing asanas one is to enjoy physical

comfort and mental composure.

Skills:• Teachers must develop an interest in and

knowledge of asanas (yoga postures).• Be skilled in observation, diagnosis, and

prescription of asanas for the person.• Understand the nature of asanas.• Be acquainted with the nature of

persons and their tendencies.• Change asanas that are prescribed when

required, and follow up.

NB: Proper food, breathing practice, exercise

are all important for healthy life, along with

regular practice of asanas (yoga postures)

and meditation (spiritual practices).

DhyanasanaSvasthyasana

Asanas

How many types of asanas are there?2 types

Svasthyasanas• Practised primarily for

physical health and secondarily for spiritual elevation.

• Physical health also affects mental well-being.

• Hatha yoga postures have beneficial effect on body and mind.

Dhyanasanas• Practised primarily for

concentration of mind and meditation.

• Include:– padmasana [lotus posture]– baddha padmasana

[bound-lotus posture]– siddhasana [posture of a

perfected one]– viirasana [hero posture].

• Some asanas are named after animals, as they are similar to animal movements:

• Garudasana – bird• Matsyamudra – fish.

• Some asanas have the characteristics of animal structure, so they are also named after those animals:

• Kurmakasana – tortoise.• Some asanas are named by the

qualities of the asanas: • Sarvaungasana – shoulder

stand.

Nature of Asanas• Do after meditation, as body is

subtler.• Before meditation

(OK for simple asanas).• Breathing is normal, but breathe in

slowly and out slowly.• Careful bending: front, back, left,

right; and twisting (left and right).

Nature of Persons• Male / Female.• Age and constitution of the body.• Asanas are prescribed as per possibility

of the person and their capacity.• Consider physical and mental well-being;

and any pain or suffering currently experienced.

• Energetic capacity.

Recommendations for Asanas• Before practicing asanas, do vyapak

shaoca (half bath) to cool face and limbs.• Do not practice asanas in an open place.• No smoke should be allowed to enter the

room.• Practice asanas on a blanket or a mat.• Practice asanas only while breath is

flowing through the left nostril or both nostrils.

• Take sattvika (sentient) food (vegetarian).• Use tight fitting under wear.

Recommendations for Asanas• Do not practice asanas on a full belly.

Leave 2½ to 3 hours after a meal.• After practicing asanas, massage the entire

body with your hands (palms).• After the massage is finished, remain in

Shavasana (corpse posture) for at least two minutes.

• After practicing asanas and corpse posture, it is desirable to walk in a solitary place for some time.

• During menstruation, pregnancy and within one month of delivery, women should not practice difficult asanas.

Benefits of AsanasBeneficial to:

• nerves• tissues• muscles• glands• hormones• cakras (plexi)• all portions of the body.

Benefits of Asanas• To increase the flexibility of the body.• To rectify glandular defects and balance

hormonal secretions in order to control the vrttis (propensities of mind).

• To balance the body and mind.• To withdraw the mind from undesirable

thinking.• To aid in cure and protection from diseases.• To remove stress from body and mind.• To prepare the mind for subtler and higher

meditation.

Benefits of Asanas

• The pineal gland finds healthy expression (produces melatonin, affecting sleep patterns).

• Nerve tension decreases. • Stable metabolic rates.• Stable heart rate.• Good blood pressure.• Good oxygen consumption.• Slower or normalized respiratory rate.

Example•These asanas:

• Sarvaungasana (shoulder stand)• Matsyendrasana (spinal twist)• Mayurasana (peacock posture)

•All help with:• Acidity problems (as they strengthen stomach)• Blood pressure• Headaches• Heart trouble• Pain in waist• Respiratory troubles• Introversion (as they develop mental strength)

•By their practice, also less sleep is required.

Other Aspects of Yoga Practices - to Explore

• Mudra: Externalization of internal bhava (ideation). These are exercises for nerves and muscles. Good to do if one does not enjoy physical comfort and mental composure, but needs to. Also good to do if one does have comfort and composure.

• Bandha: Special type of postures or exercises for nerves and vayus (vital energy currents of the body).

• Vedha: Similar to bandhas; vedhas exert some influence on both the nerves and the vital airs (vital-energy currents).

Vital energy currents and cakras (plexi)

Find out more about each of the cakras

Find out more about energy currents of the body

www.anandamarga.org