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'Asana', is Sanskrit for "sitting posture" (asanam is 'sitting' or 'as' / aste is 'he sits'). Traditionally, the word is used in association with the practice of yoga, and denotes yoga postures. In this context, asana refer to two things; the place where a practitioner (yogi) sits and the manner (posture) in which s/he sits.^[1] In the Yoga sutras, Patanjali suggests that asana is "to be seated in a position that is firm, but relaxed".^[2] As the repertoire of postures has expanded and moved beyond the simple sitting posture over the centuries, modern usage has come to include variations from lying on the back and standing on the head, to a variety of other positions.^[3]
The word ''asana'' in Sanskrit can appear in many contexts denoting physical position, although traditional usage is, as noted, specific to the practice of yoga. Traditional usage defines asana as both singular and plural. In addition, modern English usage within the context of yoga practice sometimes specifies 'yogasana' or 'yoga asana', particularly in the system of the vinyasa yoga system. It should be noted that Yogasana is also the name of a specific posture not specifically associated with vinyasa.
Asana are the physical movements associated with a yoga practice, and, in combination with pranayama or breathing techniques such as kupalubati and nadi shodna constitute what is commonly referred to as hatha yoga.^[4] In the Yoga sutras Patanjali describes "asana" simply as sitting meditation, suggesting meditation to be the path of self-realization, or samadhi.
Although asana originally referred to sitting meditation, its scope has evolved over centuries to cover a great variety of body postures. These postures have their roots in devotion and/or health, but, ultimately, all are intended to lead back to the possibility of sitting more comfortably in meditation.
Of the practice of asanas is considered that it promotes:

★ muscle flexibility

★ tendon strength.

★ internal massage of internal body functions.
A more esoteric intention is to facilitate the flow of prana (vital energy; qi in Chinese; ki in Japanese) to aid in balancing the koshas (sheaths) of the physical and metaphysical body.
The physical aspect of yoga, the asanas, has been much popularized in the West, and devoted celebrity practitioners like Madonna and Sting have contributed to the increased visibility of the practice. This has given rise to the misconception that yoga consists only of asana practice. yoga asanas are actually part of hatha yoga, which is just one of several different yogic paths.
In the Yoga sutras, Patanjali writes of asana as the third of the 8 limbs of classical yoga (raja yoga). These eight limbs are the yamas (obligations), niyamas (devotions), asanas (postures), pranayama (breath work), pratyahara (sense withdrawal or non-attachment), dharana (concentration), dhyana (meditation), and samadhi (realization of the true self and/or unity with god).

Contents

Conditions and general directions followed for asana practice

Yoga ''asanas''

Surya namaskara

References

Conditions and general directions followed for asana practice

In the Yoga sutras, Patanjali suggests that the only requirement for practising asanas is to be "steady and comfortable". The body should be held firm yet relaxed, and the practitioner should not experience discomfort of any kind. Tightness or tension observed within the body should be consciously relaxed. Breathing should be natural, through the nose and into the belly. This abdominal breathing (pranayama) is called "ujjayi" (pronounced oo-JI-ya), or "ocean breath". Ujjayi means "lifted up".
According to yoga practitioners, when bodily control is mastered, they are free from what they call the "pairs of opposites", such as heat and cold, hunger and thirst, joy and grief. This non-dualistic perspective comes from the Sankya school of the Himalayan Masters.
Listed below are traditional directions for performing asana:

★ A glass of fresh water should be taken before performing asanas.

★ The stomach should be empty. Asanas can be performed 4 hours after a meal, 2 hours after a glass of milk and one hour after eating fruit.

★ Asanas should always be performed early in the morning. If this is not possible, the next best time would be evening, around dusk.

★ The following should be avoided: rich food, very dry food, very hot food, left-overs, and over-eating.

★ Force or pressure should not be used while performing asanas.

★ One should not go out in the cold after performing asanas.

★ Lower the head and other parts of the body slowly; in particular, raised heels should be lowered slowly.

★ The breathing should be controlled and always through the nose. The benefits of asanas increase if pranayama is performed simultaneously.

★ If the body is stressed, perform savasana (corpse pose).

★ Asanas should be performed in a well-lit, clean and ventilated room. The atmosphere should be peaceful.

★ Light physical exercises, followed by asanas, pranayama and meditation is the ideal sequence.

★ Some claim that asanas, especially inverted poses, are to be avoided during menstruation. Others deny this view.[1]

Yoga ''asanas''

"There are an infinite number of yoga ''asanas''." (Sri Dharma Mittra)Mittra, Dharma, (2003) ''Asanas: 608 Yoga Poses", ISBN 1-57731-402-6
In 1975, as an offering of devotion to his guru, Swami Kailashananda Maharaj, Sri Dharma Mittra set out to catalogue the vast number of yoga ''asanas''. From ancient texts, books, students, teachers, and his own knowledge, he compiled 1300 variations. These were originally published as the Master Yoga Chart, and 608 of these postures were recently made available in a small compendium entitled, "" by Dharma Mittra.Dharma Mittra, (2003) ''Asanas: 608 Yoga Poses", ISBN 1-57731-402-6 Although there is no way to establish an exact set of postures, this work is considered the definitive collection by students and yogis alike.
Injuries can occur when excessive pressure is placed on the cervical vertebrae (e.g., during the "plow pose" or the headstand) or when the spine is out of normal alignment and pressure is applied (e.g., during the "bow" pose or the "wheel" pose). The practice of these postures may damage the intervertebral discs and may cause other long-term injuries. The practitioner should feel free to abstain from performing any pose if in doubt as to its safety.

Surya namaskara

Surya Namaskara ("Salute to the Sun"), is a form of worshiping God by concentrating on the Sun, for self vitalization. Surya namaskara gives equal weightage to both exercise and posture.
The physical base of the practice links together twelve ''asanas'' in a dynamically performed series. A full round of Surya namaskara is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series. Generally Surya namaskara is performed before performing "asanas".

References

1. "Patanjali Yoga Sutras" by Swami Prabhavananda , published by the Sri Ramakrishna Math ISBN 81-7120-221-7 p. 111
2. Verse 46, chapter II; for translation referred: "Patanjali Yoga Sutras" by Swami Prabhavananda , published by the Sri Ramakrishna Math ISBN 81-7120-221-7 p. 111
3. Feuerstein, Georg. (1996). ''The Shambala Guide to Yoga''. Shambala Publications, Boston & London.
4. Arya, Pandit Usharbudh (aka Swami Veda Bharati) (1977/1985). ''Philosophy of Hatha Yoga''. Himalayan Institute Press, Pennsylvania.