The
oldest scriptures of "Vedas" found are about 5000
years old, Vedas mention about Yoga and Asanas, but the first
complete text on Yoga was written by Patanjali, 500 years BC,
Asana is the third step in Patanjal Yoga (Ashtanga Yoga) and
First step in the Hatha Yoga Pradipika written by Swami Swatmarama
(Original Text of Hatha Yoga).
The
word asana is derived from the Sanskrit verb 'Aas' which means
existence and state of existence is Asana or Position. Here
the position of Body as well as Mind is expected in Asana.
If
you consider the Asana, there are 3 steps, first is taking the
position, second is the Asana or position itself and third is
releasing the position.
Patanjali
defines Asana as a Steady and Comfortable position so the first
and third step that is taking the asana and releasing the asana
should also be supporting to the definition. So it is necessary
that the movement involved should be slow and steady, one should
avoid fast and speedy movement and also the jerks and strains.
When
there is conscious movement of muscles, the cerebral cortex
is mostly used in the process. Cerebral cortex is more evolved
part of the brain. Over a period of time this process allows
greater cortical control, which has good profound effects on
our wellbeing.
The
positions as taken in aerobics or performing gymnastics, where
fast movement is involved can not be called as asanas. There
is no steadiness involved, no comfort is experienced in the
position, in fact the focus is on performing more positions
in short time interval and stretching body to the maximum limits
without comfort.
Asanas
on the other hand, are different as far as taking the position
(slow & controlled movements), maintaining the position
(steadiness, comfort & relaxation) and releasing the position
are concerned. The asanas (physical positions) can be progressively
achieved or mastered in 4 levels in progression.
-
Asana / Position which involve stability, the body
is maintained in a particular Asana for longer duration while
achieving the stability of the all the muscles, whether stretched
or relaxed. The effort in this is to stabilize the body and
its processes. This is the first level in Asanas as per the
classical definition.
-
Once the stability is achieved for certain period of time
in any asana, the next level is to feel the comfort
in this position. One should be able to maintain the asana
comfortably and feel the ease.
-
After steadiness and comfort, one should try to progressively
relax the muscles, with practice of relaxation, one can
experience greater stability and comfort in the position.
Once the body is relaxed, the mind also becomes calm and relaxed,
which can be introverted or easily focused.
- And
finally this mind can be easily focused on object of meditation
and higher stages of experience can be realized, this level
of asana is related to higher mind, the physical experience
is transcended.
If
one practices Asana with this 4 levels in progression then one
is said to have mastered the Asana, which results in perfection
on physical and mental aspects. Ideally if one can maintain
an Asana for 3 hours without discomfort, it is mastery on physical
level, if one can reach higher stages of meditation then it
is mastering on mental level.
The
natural condition of body and mind is relaxed state of being,
with regular practice of Asana, this relaxed condition is achieved
without efforts. So if you are just sitting in the office chair,
your body will be absolutely relaxed and mind calm. There will
not be any stress or strain in the body and no cluttering thoughts
in the mind. Now we can easily understand what should be called
as Asana and what improper Asana is.
The
similar description of Asana is found in Hatha Yoga Pradipika
which says that "One can achieve Sound Health, Stability,
Lightness of Body and Mind with Asana".
In
Gherand Sanhimata (Another text on Hatha Yoga), the author describes
the effect of asana as "Perfecting the Stability of Body
and Mind is the result of Asana".
We
can see the other effects of asana in day to day life such as
increased efficiency, stamina, increased immune capacity, quiet
& calm mind, easy control over emotions, and improvement
in attitude.
The
asanas can be classified depending on the application of the
asanas.
Meditative
asanas - Asanas like Padmasana (Lotus pose), Siddhasana
(Perfect pose), Swastikasana ( Auspicious pose) Vajrasan (thunderbolt
pose), samasana (balance pose) etc are called as meditative
asanas. The purpose of this asanas is to stabilize the body
for advance practices of Pranayama and Meditation.
Asanas
for Improving health - Asanas have good effect on various
systems in human body, such as Matsyendrasana (spinal twist
pose) has good effect on digestive system and good effect on
pancreas for improving the insulin production, sarvangasana
(shoulder stand pose) has good effects on endocrine gland system
particularly thyroid glands. So the asanas which have complementary
effect on various organs can be classified in this category.
Relaxing
asanas -
Shavasana (corpse pose) and Makarasana (crocodile pose) are
relaxing asanas, which give complete rest to body and mind.
Another
way of classifying the asanas is depending on the pre position
required for a particular asana, for example shoulder stand
is performed from supine position so it can be classified under
supine position.
