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Home , Asana, Bakasana, Bhujangasana, Bikram Yoga, Dhanurasana, Garudasana

and its Importance

Speaker : Sagar Chair: Dr Jitender Introduction

• Origin of the word • meaning

• verb 'Asa' which means existence or to be established in to‗ and state of existence is Asana or Position.

• Asana means the position of the body as well as the state of mind.

• Well established and popularised • The Journey of begins with asana

• Required for yogic practices preparatory practice for

• Ancient and modern perspective – A s a n a s History

• Lord – origin • 84,00,000 asanas  84 asanas

• 6AD – 15AD • Asanas in and vedas

• Asana – Sathyayuga • Asana – Thretayuga

• Asana – Dwoparayuga An integral part of yoga

• Asana – Kaliyuga – A s a n a s Definition

sthira-sukham-asanam ||46||

स्थिरसुखमासनम ् ॥४६॥ sthira-sukham-āsanam ॥46॥

sthira = strong; steady; stable; motionless sukham = comfortable; ease filled; happy; light; relaxed āsanam = asana; posture; seated position; physical practice

Asana means a steady and comfortable posture. Yoga 2:46

• 3 steps : – taking the position,

– the Asana or position itself steady comfortable posture

– releasing the position. – A s a n a s Types of Asanas

Ancient Modern

– Meditative – Dynamic – Cultural – Static/Stable – Relaxation

– Standing – – Prone

– Supine

most imitate the posture of creatures

– A s a n a s ASANAS IN ANCIENT TEXTS Number of Number of Text Name Author Written in Asanas Asanas mentioned Described

Hatha Yoga 15th century 84 15 Pradipika Swatmarama AD

Gheranda Gheranda 17th century 64 32 Samhitha Mahamuni AD

13-15th Shiva samhitha unknown 84,00,000 centuries AD 4

16th century Hatharatnavali Srinivasa Yogi 84 84

AD ancient treasure of knowledge

Patanjali Yoga Asana – Sage 4th century AD 0

Sutras Definition A s a n a s Asana- Pradipika

• Four limbs of yoga

• First part of hatha yoga

• It is a specific position which opens the energy channels and psychic centres

• Developing control of body and mind; steadiness

• Evolve the consciousness

"One can achieve sound health, stability, lightness of body s t e a d i n e s s –

and mind with asana“ A s a n a s A s a n a s – body and mind

1. Swastikasana (Auspicious pose) 2. Gomukasana (Cow‘s face pose) 3. Veerasana (Hero‘s pose) 4. Koormasana (Tortoise pose) 5. Kukutasana (Cockeral pose) 6. Uttanakoormasana (Stretching tortoise pose) 7. (Bow pose) 8. Matysendrasana (Spinal twist pose) 9. Paschimottasana (back stretching pose ) 10. (peacock pose ) 11. (corpse pose) 12. Siddasana (adept‘s pose) 13. Padmasana (lotus pose)

14. (lion‘s pose) strength and awareness

15. Bhadrasana (gracious pose) – A s a n a s Dhanurasana (Bow’s pose)

• Balancing pose • Dynamic asana

• Sthithi -- • Awareness --

• Complementary pose -- and stamina • Contraindications and

benefits --

f l e x i b i l t y

– A s a n a s Asana-

• Sapthanga/Ghatastha yoga

• ―remain comfortably in one position for a long time‖

• Follows

• Physical stability and steadiness

• Not for beginners

Dynamic asanas Stable asanas spiritual growth

•Flexibility •Breathing –

•Control of body •Mental and emotional balance A s a n a s List of asanas

1. Siddasana 17. 2. Padmasana 18. Sankatasana 3. Bhadrasana 19. Mayurasana 4. Muktasana 20. Kukutasana 5. Vajrasan 21. Koormasana 6. Swastikasana 22. Uttanakoormasana 7. Simhasana 23. 8. 24. Uttanamandukasana 9. Veerasana 25. Vrukshasana 10. Dhanurasana 26. 11. Shavasana 27. Vrushasana 12. Guptasana 28. Shalabasana 13. 29. 14. 30. Ustrasanan

15. 31. stimulation and relaxation

16. Pascimottasana 32. Yogasana – A s a n a s (camel pose)

• Backward bending pose • Dynamic asana

• Sthithi -- • Awareness -- • Complementary pose -- • Contraindications and

benefits --

stretch and maintain

– A s a n a s Asana-

• There are 84 Asanas of which 4 are most important.

– – Padmasana – Ugrasan (pachimottanasan)

– Swatikasana

higher consciousness

– A s a n a s Swastikasana (auspicious pose)

• Meditative asana • Stable asana

• Sthithi -- • Awareness – • Contraindications and

benefits --

peace and tranquil

– A s a n a s Asana- Hatharatnavali

There is a list of 84 Asanas . 84asanas described in text by Srinivasa yogi.

1. 21.gomukha 41.Aakasa 61 ardhanarisvara 2.bhadra 22.vira 42.utpadatala 62. 3.vajra 23.manduka 43.nabhilasitapadaka 63.dharavha 4.Simha 24.markata 44.vruccikasana 64.candrakanta 5.Silpasana 25. 45.cakra 65.sudhasara 4types of padmasana 26.parsvamatsyendra 46.utpalaka 66.vyagrasana 6. 27.bandha matsyendra 47.uttanakurma 67.raajasan 7.kara 28.niralambhana 48.kurma 68.indrani 8.samputita 29.candra 49.baddhakurma 69.saraabasana 9.suddha 30.kaanthava 50.narjava 70.ratnasana 6types of mayurasana 31.ekapadhaka 51.kabhandha 71.citrapita 10.Danda 32.phanidra 52.goraksana 72.baddhapaksi 11.parsva 33.pascimottana 53.angustha 73.isvarasana 12. 34.sayitapascimottana 54.mustika 74.vicitranalini 13.bandha 35.citrakarani 55.bramhaprasaditaha 75.kaanta 14.pinda 36.yoganidra 5 kukkutasa 76.sudhapaksi 15.Ekapada 37.vidhunana 56.pancaculikukkuta 77.sumandraka 16.bhairava 38.paadapidana 57.ekapadakukkuta 78.caurangi

17.kaamadhana 39.hamsa 58.aakarika 79.kraunca Emotional Discipline 18.Panipatra 40.naabhitala 59.Bandhaculi 80.drudhasana – 19.kaarmaku 60 parsvakukkuta 81.khaghasana 20.svastika 82.bramhasana 83.Naghapitha

84 Shavasana A s a n a s Siddasana (Adept’s Pose)

• Meditative asana • Stable asana • Ajna

• Sthithi -- • Awareness –

• Contraindications and benefits -- Will power and Concentration

– A s a n a s A s a n a s f o r a l l Asana- Body and Mind

• Parasympathetic and sympathetic NS

•Conative •Cognitive •Mental •Intellectual

•spiritual

Homeostasis

– A s a n a s Asanas and

No Name of the chakra Asanas

1 Mooladara /Sankatasana

2 Swadisthana Ustrasana / Bhujangasana

3 Matsyendrasana/

4 Bhujangasana

5 Visuddi Shalabasana / Ustrasana

6 Ajhna Siddasana/ Simhasana Regulating Psychic centers –

7 Sahasra Shavasana/ Vrukshasana A s a n a s Asana-

• Annamaya – to remove physical blocks such as stiffness or tiredness and various diseases.

• Pranamaya Kosha – to regenerate the different organs with and revitalize the different systems.

• Manomaya Kosha – to enter into a peaceful, happy state of mind, to harmonize the mind with the body and to understand the emotions.

• Vijnanamaya Kosha – how to cultivate the strengths, remove weaknesses and develop strength of character and mind.

• Anandamaya Kosha

– to reach the blissful state of body and mind.

Wellness of all States

– A s a n a s Important factors

• • Duration • Time • Sleep • Diet • Mat

• Clothes

t o f o l l o w

– A s a n a s Benefits

• Provides relief from mental and physical distress • Stimulates the elimination of toxins from the body • Increases flexibility of joints • Improves the health of muscles • Coordination in functioning of nervous fruitfullness system

• Increase efficiency of internal organs Health and

– A s a n a s Asanas for meditation

• Swatiskasana (auspicious pose) • Padmasana (lotus pose) • Siddasana (adept‘s pose) • (thunderbolt post)

• Yogasana (Posture of Union)

Mindfullness

– A s a n a s Asana- Therapy

Depression Anxiety • Dynamic asanas • Stable asanas

• Ardhachakrasana • Ardhakatichakrasana • Ustrasana • Shasankasana • Paschimottanasana • Vajrasana • Bhujangasana • Vakrasana

• Setubandasana • Shavasana

Modern perspective

– A s a n a s Asana- Modern Schools

•

total health

– A s a n a s Asana- Modern Schools

• Astanga Yoga

S u r r e n d e r

– A s a n a s Asana- Modern Schools

•

C r e a t i v e

– A s a n a s Asana- Modern Schools

• AstangaVinyasa

Control and balance

– A s a n a s

Asana- Research

Science of health

– A s a n a s Asana-References

1. Patanjali Yoga Sutras-Sage Patanjali 2. - Yogi Swatmarama – Swami Muktibodhanada 3. Gheranda Samhita-Sage Gheranda – swami Niranjanananda 4. Shivasamhitha – Swami Maheshananda 5. Hatharatnavali-Yogi Srinivas 6. Asana –- -Bandha—Swami Satyananda Saraswathi