Yogasanas

Yogasanas
In Sanskrit, Yoga means union, Asana means a steady and comfortable posture. Asanas requires participation of one’s whole being, with awareness of oneself in relation to the physical position and movement, the breath, relaxation of the muscles and so forth. Whereas, exercise emphasizes on movement and stress on the muscles.
Rishi Patanjali in his yoga sutras (2-4th Ce), described asana practice as the third of the eight limbs. In the Nath tradition, Goraksha Paddhathi (10-11th Ce), Hatha Yoga Pradipika (15th Ce) & Gheranda Samhita (17th Ce) describe the origin of the 84 classic asanas said to have been revealed by Lord Shiva. In 1966, Iyengar published Yoga Dipika of around 200 asanas. In 1984, Dharma Mitra compiled a list of about 1,300 asanas and their variations, derived from ancient and modern sources. 

Benefits of Asanas:
Asanas aim at slowing down the breathing rate to improve the exchange of oxygen and carbon dioxide in the lungs as well as to induce mental tranquillity. Every asana has positive and harmonious impact on the whole being of the person practising it.
Asanas are beneficial for the muscles, joints, cardiovascular system, nervous system and lymphatic system, as well as the mind, psyche and Chakras (energy centers). They are psychosomatic exercises, which strengthen and balance the entire nervous system and harmonize and stabilize the practitioner’s state of mind. The effects of these exercises are a sense of contentment, clarity of mind, relaxation and a feeling of inner freedom and peace.

1. These re-orientate a person’s mental outlook. 
2. These influence positively on the endocrine gland system & its hormonal releases which improves the emotional make-up.
3. These bring harmony in the various other bodily systems and bring rhythm & balance in body-mind complex.
4. These encourages encourage free flow of pranic energy and thereby facilitate good health.
5. These are important to remove stiffness of body.

Precautions:

1. Asanas should be done in well ventilated and at tidy place.
2. While performing asanas, one should wear comfortable clothes, use blanket or rug on floor and not to use unnecessary strain.
3. Awareness is an essential feature of the practice of asanas.
4. Try to use the same place every day to build up the atmosphere of peace.
5. Go to the toilet and take a wash or bath, if possible.
6. The best time to practice is before breakfast, early in the morning. The ideal period to start asanas is half-an hour before sunrise.
7. Regularity of asanas is most important. So, one should be realistic in choosing the duration of the program.
8. Breathing should be through nose, not through mouth. It should be deep and rhythmical as possible.
9. Breath should be synchronized with the movement.
10. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, etc. should practice asanas only under guidance of trained teacher.

 
Techniques of Asanas:
Many Asanas were derived from the natural movements and positions of animals and carry the names of animals such as “cat”, “deer”, “tiger”, “hare”, etc. The asanas may be practiced for general health, for alleviating the ailments of internal organs, for strengthening the limbs, for joints, backbones & abdomen, for balancing body & mind, for relaxation and pre-meditation and meditation. Under the above categories are the following asanas:
 

1. For general health – Surya Namaskar
2. For alleviating ailments of internal organs -
   1. For Throat region (Tonsils, thyroid glands, the pharynx, the larynx, the salivary glands as well as the auditory system) – Simhasana (roaring lion pose), Sarvangasana (Shoulder Stand Pose), Padma Sarvangasana (Shoulder stand lotus pose), Niralamba Sarvangasana (Unsupported Shoulder stand pose);
   2. For Chest – Ushtrasana (Camel pose, backward bending asana);
   3. For abdominal organs – To massage abdominal organs concerning digestion, reproduction and elimination - Ardha Bhujangasana (Sphinx Pose), Bhujangasana (Cobra Pose), Shalabhasana (Locust Pose), Ardha Shalbhasana (Half Locust Pose), Shashank Bhujangasana (Striking Cobra Pose), Triyak Bhujangasana (Twisting Cobra Pose), Dhanurasana (Bow pose), Setu Asana (Bridge pose), Chakrasana (Wheel pose), Udarakarshanasana (Abdomen stretch pose), Paschimottanasana (Back Stretching Pose), Janu Sirhasana (Head to knee pose), Ardha Padma Paschimottanasana (half lotus back stretching pose), Gatyatmak Paschimottanasana (Dynamic Back Stretch Pose), Pada Prasar Paschimottanasana (Legs spread back stretch pose), Kandharasana (Shoulder pose), Halasana (Plough pose), Pada Hatasana (Forward bending pose), Mukta Hasta Merudandasana (Rocking horse pose), Merudandasana (Spinal column pose), Utthita Hasta Merudandasana (raised hand and spine pose), Nirmalamba Paschimottanasana (unsupported back stretching asana);
   4. For abdominal disorders such as constipation, indigestion etc. - Shashanasana (Moon or Hare Pose), Supta Pawanmuktasana (Leg lock Pose), Agnisar Kriya, Utthanpadasana (raised feet), Yoga Mudrasana (Psychic union pose, forward bending asana), Baddha Padmasana (Locked lotus pose), Matsyasana (Fish pose), Koormasana (Tortoise pose), Eka pada sirasana (One foot to head pose);
   5. For Lungs – Makarasana (Crocodile Pose) – Lie flat on the stomach with the head and shoulders raised off the ground, head cupped in palms with elbows resting on the ground and relax the whole body. It alleviates spinal or lungs ailments. 
   6. For heart – Sarpanasana (Snake Pose) This asana is good for lungs, heart, back and spinal muscles.
   7. For Brain – Sirshasana (Headstand pose) is found helpful in relieving diabetes, sexual disorders, thyroid ailments; revitalize sensory organs, skin, pelvic & abdominal organs etc., Salanba Sirshasana (supported head stand), Niralamba Sirshasana (Unsupported head stand), Oordhwa Padasana (Raised lotus headstand pose);
   8. For Stomach – Cleansing of digestive track is done by Kunjal Kriya, Vaman (vomiting) and Dhauti.
   9. For transmutation of the sexual energy – Supta Vajrasana (Sleeping Thunderbolt pose),
3. For Strengthening limbs –
4. For arms - Lolasana (Swinging pose);
5. For legs –Ardha baddha padmottanasana (Half lotus forward bending asana), Vatayanasana (Flying horse or airborne vehicle pose),
   1. To remove stiffness of joints -
6. For thigh, knee and ankle joints – Ardha Titali Asana (half butterfly), Uthanasana (Squat & rise pose)
7. For lower back, lower abdomen and waist – Chakki Chalanasana (Corn churning mill)
8. For spine – Gatyatmak meru wakrasana (Dynamic spinal twist)
9. For Neck – Greeva Sanchalana (Neck movements – rotate, forward-backward, both side)
10. For Backbone: - A flexible spine is often a clear indicator of good health, while a rigid spine often signifies poor health - Meru Wakrasana (Spinal twist), Vyaghrasana (tiger pose), Ardha Matsyendrasana (half spinal twist), Poora Matsyendrasana (Full spinal twist pose), Tadasana (Palm tree pose), Tiryak Tadasana (Swaying Palm tree pose), Kati Chakrasana (Waist Rotating pose), Trikonasana (Triangle Pose), Dwikonasana (Double angle pose), Dolasana (Pendulum pose), Garudasana (Eagle Pose), Dhanurakarshanasana (Archer’s pose), Hanumanasana (Hanuman pose);
    1. For sense of balance, steadiness of mind and sooths tension – Baka Dhyanasana (Patient crane pose – long bird), Padma Parvatasana (Lotus mountain pose), Garbha Pindasana (Foetus in the womb pose), Kukkutasana (Cockerel pose), Eka pada prnamasana (one legged prayer pose), Dwi pada kandharasana (Two-legged shoulder pose), Santolanasana (Balancing pose), Pada angusshthasana (Tiptoe pose), n.
    2.  For balancing of body, increasing metabolic rate & eliminating toxins –Mayurasana (Peacock pose), Hamsasana (Swan pose), Padma Mayurasana (Lotus peacock pose);
    3. To balance external & internal realms – Padadhirasana (Breath balance pose), Nadi Shodhana Pranayama, Jala Neti & Sutra Neti, Yoga Danda (T shaped wooden crutch used by yogis), Anulom Vilom, Ida & Pingala Shuddhi, Asanas in general
    4. To improve emotional or temperamental problems – Shashankasana;
    5. Relaxation Asanas - Naukasana (boat pose), Saithalyasana (animal relaxation pose), Marjari-Asana (cat stretch pose), Shavasana (corpse pose), Gomukhasana (Cow’s face pose), Gupta padmasana (Hidden lotus pose);
    6. Pre-Meditative Asanas - Poorna Titali Asana (full butterfly pose), Kashtha Takshanasana (Chopping wood), Vayu Nishkasana (Wind releasing pose);
    7. Meditative Asanas - Padmasana (lotus Pose), Siddhasana (male accomplished pose), Siddha yoni asana (Accomplished pose for women), Swastikasana (Auspicious pose), Ardha Padmasana (Half lotus pose), Vajrasana (thunderbolt pose), Veerasana (Hero Pose), Chankramanam.

 
Refenrence:A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati