Defining Yoga Asanas
The Sanskrit word asana translates into seat in English, but if you say the word to yoga practitioners, all the postures and stretches they know will flash through their minds. Patanjali’s Yoga Sutras simply define asana as a “steady, comfortable posture,” which could be any shape.
In modern yoga context, an asana refers to a physical pose i.e. balasana (child’s pose) or trikonasana (triangle pose).
Trikonasana (triangle pose)
Benefits
Different asanas have different rewards — exploring all the benefits associated with dozens of poses would be more than enough for a book, and beyond the scope of a single article. Asanas also have benefits on physical, spiritual, and energetic levels.
Many begin a yoga practice for stress relief and improved health, but discover benefits such as an increased sense of well-being, easier access to meditative states, and improved emotional stability. The key to experiencing these benefits is persistence over time along with patience, although many feel better after their first yoga class or session.
Watch this free video: The Grace of Pranayama in Asana!
Types of Yoga
- Hatha Yoga: This “radical” style of yoga is based on the premise that the body is the key to enlightenment; by practicing physical austerities and cleansing rituals, practitioners could achieve realization. Hatha yoga emphasizes breathing techniques, and some hatha asanas are rigorous and can take years to master. All physical yogas are considered hatha yoga.
- Iyengar Yoga: This method focuses on fine details of alignment and anatomy. The founder, B.K.S. Iyengar, from Western India, began teaching yoga in 1937. Eventually, he taught to celebrities and luminaries in the west, including the author Aldous Huxley. The Iyengar method migrated to the U.S. beginning in 1957, and by 2005, was considered the most influential yoga model in the world. The Iyengar style is noted for developing mobility and strength with generous use of props.
- Ashtanga Yoga: Ashtanga is an intensive, challenging series of asanas in three series developed by K. Pattabhi Jois.
- Vinyasa Yoga: This method originated from the Ashtanga school in the 1980s, and can be recognized by a breath-to-movement style including sun salutations and usually standing, balancing, and floor series.
- Restorative Yoga: This is a gentle technique designed to relax and de-stress. Bolsters, pillows, and blocks are used to allow practitioners to remain in postures for longer periods than other styles. Restorative yoga may include meditation and breathing (pranayama) components as well.
- Yin Yoga: In the 1970s, martial artist Paulie Zink developed yin yoga with the intention of providing a slow-paced style with longer pose holds — up to five minutes or more. These long holds affect the joints and fascia (connective tissue) in the body, and are believed to increase circulation and flexibility.
About the Author
Beginner Hatha Yoga Poses
Hatha Yoga is the path of Physical Yoga or Yoga of Postures is the most popular branch of Yoga. This style of yoga considers the body as the vehicle for the soul. It uses physical poses or asanas, breathing techniques or pranayama, and meditation in order to bring the body in perfect health and for the more subtle spiritual elements of the mind to emerge freely. The practice of Hatha Yoga will aim for the union of the body and the soul, to fill the body with life force. Swami Svatmarama believed that the regular practice of Hatha Yoga asanas could give “steadiness, health, and lightness of body.”
Virasana
Virasana (Hero’s pose) stretches the ankles, gluteal muscles, and other smaller muscles in the hips. Also, therapeutic for high blood pressure and asthma
Matsyendrasana
The Hatha Yoga Pradipika lists a number of specific benefits for Matsyendrasana (the Lord of the Fishes Pose). These benefits include increased appetite, the destruction of multiple diseases, and the awakening of kundalini energy.
Paschimottanasana
Paschimottanasana (the Intense Back Stretch) is a deep stretch for the entire posterior chain of the body. The posture creates openness in the calves and hamstrings and can relieve tension in the back muscles as well.
Dhanurasana
Dhanurasana (the Bow Pose) stretches the hip flexors, abdominals, chest, and shoulders. The posture also strengthens the back muscles.
