MODULE – I Yogic Asanas

Essentials of Yoga

3
Notes

YOGIC ASANAS

In the previous lesson you have learnt about Ashtanga yoga or Raja yoga, technique of
Ashtanga yoga, the eight steps of yoga and their importance, yogic practices and the
technique of complete relaxation called ‘Yoga Nidra’. When we think of yoga we think of
mainly two things one, control or awareness of breathing and the other one is about the
different postures/ positions. Do you think these postures have some significance and
have scientific reasons behind them? In the Yoga Sutra, Patanjali describes asana as the
third of the eight limbs of classical Yoga. Asana are not just physical exercises, but have
to be performed in a very systematic way without any haste, with an attitude of total
awareness. Asana means a state of being, in which one can be physically and mentally
comfortable, calm and relaxed. In Raj yoga the concept asana means’ sitting postures’ but
in Hatha yoga the concept is different. Asanas are the physical movements of yoga
practice and, in combination with pranayama or breathing techniques, constitute the style
of yoga referred to as Hatha Yoga. In Hathayoga Pradipika asana (postures) and
pranayama are practised as a preparatory stage for physical purification that the body
practises for higher meditation and Yoga. Therefore, the practice of asanas is more
important in Hatha yoga. In this lesson, you would be learning the meaning of asanas,
their types, how asanas are different from physical exercises and also how to perform
these asanas.

OBJECTIVES
After reading this lesson, you will be able to:

z explain the meaning of Asana;

z enlist the type of Asanas;

z differentiate between physical exercises and Yogic Asanas;

z perform and teach Yoga activities.

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3.1 MEANING OF ASANA
Before going into the details of asanas, let us first learn the meaning of Asana. Maharshi
Patanjali defines asana as “Sthirasukham asanam”. A “Posture which is steady and
comfortable is called Asana.”

Asanas are the postures which are to be maintained with ease and effortlessness. The
maintenance of the final posture for long duration with deep relaxation can be achieved Notes
by control of the natural tendencies of the body (prayatna shaithilya) and through
meditation on the infinite (ananta samapatti). “Prayatna shaithilya ananta samapattibhyam”

There are as many Asanas as the numbers of living beings! In the yogic scripture it is
mentioned that there were originally 84,00,000 asanas, these asanas represented a
progressive evolution from the simplest form of life to the most complex . Down through
the ages the great yogis modified and reduced the number of asanas. Although Maharshi
Patanjali does not specifically name any Asana, he gives the characteristics of Asana such
as firmness and stability and leading to non-dual state and mentions that Asanas are only
a pre-requisite to other advanced practices like Pranayama, Pratyahara, Dharana,
Dhyana and Samadhi. Subsequent texts such as ‘Hatha yoga Pradipika’ do mention the
names of specific Asanas. These Asanas can be broadly categorized into standing, sitting,
supine inversions, backward bending, forward extensions and twisting. Yogasanas are
physical postures often imitating the natural positions of animals and birds like the cock
(kukkut), the heron (baka), the peacock (mayur), the swan (hansa), dog (swana), the horse
(vatayana), the camel (ushtra) and the lion (simha). Creatures that crawl like the serpent
(bhujang) are not forgotten, nor is the human embryonic state (garbhasana) overlooked.

INTEXT QUESTIONS 3.1

Fill in the blanks:
1. Posture which is steady and comfortable is called .................
2. In Yogic scriptures it is mentioned that there were originally ................. asanas.
3. Characteristics of asanas are ................. and .................
4. ................. asana is imitating the human embryonic state.

3.2 PRACTICE AND EFFECTS OF ASANA

Asanas are meant to tranquil the mind. They bring about physical revitalization, and deep
relaxation of the body and mental calmness. Practice of Asana helps in strengthening and
cleansing the body and purging the impurities of the mind. An Asana strengthens and
purifies each and every organ, tissue and cell of the body. The range of Asanas is infinite.

Each Asana has a great depth and each one is a science and art in itself. Asanas help us
to proceed from the external to internal, from the gross to the subtle, from the known to
the unknown and from skin to soul. Asanas are not only to be treated merely as exercises

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but, they are postures which involve the body (skeleton-muscles as well as mind, breath,
senses and intelligence). To perform them one needs a clean airy place, a blanket and
determination. By regularly practising them one develops agility, balance, endurance and
great vitality.

Notes
INTEXT QUESTIONS 3.2
Fill in the blanks:
1. To perform an asana one need an airy place, a blanket and .................

2. Asanas ................. and ................. each and every organ, tissue and cell of the
body.

3.3 CLASSIFICATION OF ASANA

There are different ways of categorization of asanas.
(i) Meditative, Cultural and Relaxative
(ii) Beginners, Intermediate and Advanced
(iii) Other categorization
z Sukshma Vayama - Eye Practices, Abdomnial Group of Asanas, Shakti Bandha
(Dynamic Asanas) and Standing Asanas
z Relaxation Asanas
z Vajrasana Group of Asanas
z Padmasana Group of Asanas
z Surya Namaskara
z Backward Bending Asanas
z Forward Bending Asanas
z Spinal Twisting Asanas
z Inverted Asanas
z Balancing Asanas

3.3.1 Meditative Asanas

Meditative Asanas are sitting postures, which maintain the body in a steady and
comfortable condition. By various arrangements of the legs and hands different Meditative
Asanas are performed. The characteristic feature of the Meditative Asana is, however,
keeping the head, neck and trunk erect. Sukhasana, Padmasana, Siddhasana and Vajrasana
are four Meditative poses.

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Notes

Fig. 3.1: Sukhasana

Fig. 3.2: Padmasana

Fig. 3.3: Siddhasana

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3.3.2 Cultural Asanas
Cultural Asanas involve static stretching, which brings about proper tone of muscles.
They contribute to the flexibility of the spine and render the back and spinal muscles
stronger. They also stimulate proper working of the vital organs in the thoracic and
abdominal cavities. There are innumerable varieties of cultural Asanas, which are
performed in sitting, lying and standing positions like Bhujangasana, Shalbhasana,
Notes
Sarvangasna, Mayurasana, Vakrasana etc.

3.3.3 Relaxative Asanas

Relaxative Asanas are few in numbers. Shavasana, Makarasana and Balasana fall in this
category. In these asanas the whole body is loosened and the mind is calmed down. They
are performed in the lying position and are meant for giving rest to the body and mind.

3.3.4 Yogic Practices

Eye Practices – There are so many factors which contribute to weak eyesight and other
eye problems e.g. artificial and bad lighting, prolonged television watching, muscle
inefficiency due to prolonged hours of office work and working on computer etc. The
practices which are helpful for eyesight problems are –

Palming - Rub the palms till they become hot, then place the palms gently on the eyes.

Fig. 3.4: Palming to relax eyes

Blinking – Blink the eyes 25 to 30 times quickly then relax for a few seconds

Sideways Viewing – Sit in a comfortable pose, with hands at the shoulder beside the body,
thumb up. Without moving the head, focus the eyes on the right hand thumb and bring it
to the centre of the eyebrow. Repeat the same thing in the opposite way.

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Notes

Fig. 3.5: Sideway viewing

Viewing – Rotational- Adopt a posture as described in last practices. Rotate eyeball in

circular way first clock wise then anti clock wise. Rest for a few seconds after the practice.

Benefits – Eye practice relaxes the tension of eye muscles. It improves coordination of
medical and lateral muscles.

3.3.5 Abdominal Group of Asanas

These asanas are concerned specifically with the strengthening of abdominal muscle and
to optimize the digestive system, also recommended for individuals with indigestion,
constipation, acidity, lack of appetite, diabetes, obesity varicose veins and reproductive
system disorders.

Base position /starting pose – All these asanas are performed from supine position that
is, lying flat on the back with legs together and straight and arms beside the body with
palm facing downward.

Practices – Utthana padasana leg raising pose

Chakra Padasana – leg rotation

Pada Sanchalanasana – Cycling

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Supta Pawan Muktasana – leg block pose

Naukasana – boat pose

Benefits – these asanas strengthen the abdominal and back muscles and massages the
internal organs

Contra Indications: these practices should not be performed by persons with high blood
Notes
pressure, serious heart problem and serious back problem such as sciatica and slipped
disc.

Note: Throughout the practice one has to be aware of the movements synchronized with
the breath, mental counting, intra abdominal pressure, stretch of the leg muscles and
gentle pressure on back muscles. A short rest should be taken in between asanas, lying in
shavasana.

3.3.6 Shakti Bandha (Dynamic Asana)

These asanas are concerned with improving the energy flow within the body and breaking
down muscular knots especially in the pelvic region. This series of practices are very
useful for those having stiff back and reduced vitality. It is especially useful for menstrual
problem, and it can be practised before and after pregnancy (easy child birth during
delivery and reshape of body in postnatal period).

Practices – Chakki Chalanasana

Nauka Sanchalanasana – (Rowing a boat)

Kashtha Takshanasana – (Chopping wood)

Gayatmak Meru Vakasana – (Dynamic spinal twist)

Contraindications – People having serious back conditions should take expert advice.

3.3.7 Standing Asana

This series of asanas has a stretching and strengthening effect on the back and hamstring
muscle. It is very useful for sedentary lifestyle problem or for those with stiffness and pain
in the back. They improve posture, energy level and balance.

Practices

Tadasan

Tiryak Tadasana

Kati chakrasana

Hasta Utthanasana

Samakonasana

Trikonasana

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Note – During the practices one has to be aware of balance and synchronized movement
with breath. These practices are good for everyone, but individuals with serious heart
problem and knee pain have to be careful about Trikonasana and Kati-chakrasana.

3.3.8 Vajrasana Group of Asanas

Practices
Notes
Vajrasana

Marjari asana – (cat pose)

Ushtrasana – (camel pose)

Shashankasana- (hare pose)

3.4 BENEFITS OF ASANAS

The major benefits of asanas are – by the regular practice of asanas one will not be
influenced by the apparent dualities of the world such as heat & cold, pleasure & pain etc.

Asana brings steadiness, health and lightness of limbs. A steady and pleasant posture
produces mental equilibrium and prevents fickleness of mind. Asanas have been evolved
over the centuries to ensure that every muscle, nerve and gland in the body is exercised.
It secures a fine physique, which is strong and elastic and keeps the body free from
disease. It reduces fatigue and soothes the nerves. But its real importance lies in the way
it trains and disciplines the mind.

By performing Asanas, the sadhaka first gains health, which is not mere existence. It is not
a commodity that can be purchased. It is a state of complete equilibrium of the body, mind
and self. The Yogi frees himself from physical disabilities and mental distractions by
practising Asanas and he surrenders his actions and their fruits to the Lords in the service
of the world.

INTEXT QUESTIONS 3.3

Fill in the blanks:
1. Sukhasana is a ................. Type of Asana.

2. ................. asana contributes flexibility of the spine.

3. Makarasana is a ................. type of asana.

4. Chakra Padasana belongs to ................. type of Asana.

5. ................. type of asana improves posture and energy level.

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3.5 DIFFERENCES BETWEEN ASANA& YOGIC PRACTICES
(Sukshma Vyayama)
We have learnt about a few Asanas and about yoga practices, you must be wondering
whether yogic practices and asanas are one and the same or they are different. Let us now
learn about their difference, according to the theory of ‘Hatha Yoga’ to attain any special
Notes pose, position, for a particular time and to remain in that without difficulty or pain is
called Asana. In this, the position, interest, situation and capacity are not the base but to
reach that particular state and to remain in that state is given more emphasis. Yogic
exercises (Sukshma Vyayama) as the name suggests is not a permanent situation but a
state of continuous action. These are done according to interest, age, capability, and
stamina. In these activities it is not required to stop at particular point or place but to
perform according to one’s capacity.

As you know that many Asanas of Hatha Yoga are quite difficult. To do these activities
or to go through the actions is extremely difficult. Therefore people have started avoiding
Yogasanas. When these Asanas are not understood properly or not done properly, many
disorders may take place like internal muscle pull, increase in pain, nausea, headache,
disinterest etc. For doing these Asanas, a type of physical or mental state is required.
Otherwise these asanas become even more difficult and more impracticable. Therefore,
these asanas have been replaced by Yogic practices. Yogic practices (SukshmaVyayama)
are simple, easy and safe, people of all ages and state can do it easily. From treatment point
of view these practices are very important. Let us compare the difference between Asana
and Yogic practices (SukshmaVyayama).

1. Some asana are very difficult to perform, whereas all Yogic practices (Sukshma
Vyayama) are relatively easier.

2. For asana, a particular type of physical and mental equilibrium is required, which
is difficult to find in today’s world, whereas this is not given much importance in
Yogic practices (SukshmaVyayama) comparatively.

3. While doing asanas, there are no special instructions for the state of mind but while
doing yogic practices there are clear instructions for the mind.

4. There are different theories regarding time-limit and number of asanas, whereas
there is no such thing regarding Yogic practices.

5. There are different theories regarding inhalation – exhalation and retention of breath
during asanas, whereas there are clear instructions regarding breathing during Yogic
practices.

6. It is very important to be stable or steady during asanas whereas in Yogic practices,

slightly less stability is needed.

7. There is possibility of tiredness or extreme pain while doing these asanas or in case
of even slight mistake, whereas Yogic practices are very easy and safe.

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8. There is a conservative thought that we can gain advantage only when particular
asanas are done, whereas Yogic practices are based on modern thoughts, capacities
and situations.
9. Exhibition of asanas and competition with Yoga, increases the false facts, whereas
yogic practices are always done for learning and teaching.
We can say that when our aim is one i.e. to keep our body steady and healthy then there
are many ways according to our interest, capacity and state. As the time and situations Notes
changes, accordingly our practice should increase. When electricity was not discovered
everybody used light deepak or lamp. Today if somebody lights a Deepak or lamp and say
that ‘I am holding onto the legacy of ancestors, this is no reference.

INTEXT QUESTIONS 3.4

Fill in the blanks:
1. Place of stability in Asanas is same as place of .................... in the activities.
2. There is not much importance of meditation in asanas but in .................... it has
much importance.

3.6 PRACTICE OF FEW ASANA POSES

Let us now learn about the practice of a few asana poses. Meditative Asanas include
Sukhasana, Ardha-Padmasana, Padmasana, Siddhasana and Vajrasana.
z Sukhasana (Comfortable posture) is the easiest posture for sitting for a longer
period of time. Criss-cross your legs and sit comfortably. When there is no
flexibility in the knees and joints and you are not able to do lotus or semi – lotus
position then try to sit in Sukhasana.
z In ardha-padmasna (simplified / comfortable state in lotus position) keep left or
right leg on the opposite thigh and keep waist, shoulder and neck straight.
z In Padmasanana (Lotus position) keep left leg upside down on right thigh and right
leg upside down on left thigh and keep the waist, shoulder and neck straight.
In whatever posture assumed, one has to sit quietly and calmly for some time. Calm
your mind and concentrate on the middle of the eyebrows on the forehead where you
put the bindi or attend the natural flow of your breathing i.e. inhale and exhale in a
natural way. For some time try to forget your thoughts and worries and feel the
silence.

INTEXT QUISTIONS 3.5

Fill in the blanks:
1. Ardha padmasana is a type of .................. asana.
2. .................. is the easiest posture for sitting.

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Cultural Asanas contributes to the flexibility of the spine and renders the back and spinal
muscles stronger. They also stimulate proper working of the vital organs in the thoracic
and abdominal cavities and all parts of our body become disease free and strong. There
are innumerable varieties of cultural Asanas, which are performed in sitting, lying and
standing position. Bhujangasana, Shalbhasana, Sarvangasna, Mayurasana, Vakrasana
etc. are included in this category.
Notes
3.7.1 Bhujangasana (Cobra position)

Fig. 3.6: Bhujangasana

Position
z Lie on the abdomen.

z Join both feet and lower the toes.

z Make the elbows stand near the chest.

z Keep the palm below both the shoulders.

z Place the forehead on the floor.

Method
z Inhale and raise your neck and chest.

z When the chest cannot be raised further, then lift the portion till navel.

z Keep looking/gazing towards the sky.

z Pull the legs in tight position.

z Remain in this position for sometime.

z Slowly bring the trunk down and then the neck.

z While coming down touch the ground first with chin, nose and in the end with forehead.

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z Then exhale

z Now rest in Makarasna.

INTEXT QUESTIONS 3.6

Notes
Fill in the blanks:
1. Cultural asana renders ................. and ................. muscles stronger.

2. Shalabhasana includes in the category of ................. type of asanas.

3.8 RELAXATIVE ASANA

Relaxative Asanas are a few in number like Shavasana, Makarasana and Balasana.

3.8.1 Shavasana
‘Shava’ means carcass. In this asana, the position is like a corpse. Each part is left loose.
Therefore, this asana is called ‘Shavasana’. This is a very important asana. We should
start our practice with Shavasana and after every asana we may relax in the position of
Shavasna. Because it relaxes all the parts and the exercise of inhaling becomes normal
and balanced. The position and method of Shavasana is explained below.

Fig. 3.7: Shavasana

Position
z Lie down in supine position.

z Keep both feet at a distance of 1-1½ feet apart.

z Keep hands at a distance of 8-9 inches away from the body.

z Palms are half open and face upwards towards the sky.

z Close the eyes gently.

z Relax each part of the body.

z If you feel tension anywhere in the body, try to move that particular part and leave
loose.

z Once you attain this posture/position, stay in the immovable state.

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Method

z Let the speed of breath be normal and effortless i.e. let the breath come in the way it
is coming and the way it is going, let it go. Keep witnessing the inhaling and exhaling
of the breath.

z Calm down the mind along with the body.

Notes
z Let no thoughts cross the mind and even if they come, try to forget them.

z Relax for three-four minutes. Now return consciousness slowly.

z In Shavasana we lie on our back, and in Makarasana we lie on our abdomen.

INTEXT QUESTIONS 3.7

Fill in the blanks:
1. In Shavasana the body position is like ...................

2. ................... Asana resumes the normal and balanced breath.

WHAT YOU HAVE LEARNT

z Asana means sit firmly and comfortably for a longer period of time.

z They are divided into three categories, namely

(i) Meditative Asanas

(ii) Cultural Asanas
(iii) Relaxative Asanas

z They bring about physical revitalization and deep relaxation of the body and mental
calmness.
z Each Asana has a great depth and each one is a science and art in itself.
z Meditative Asana are sitting postures, which maintain the body in a steady and
comfortable condition. Sukhasana, Padmasana, Siddhasana and Vajrasana are four
Meditative poses.
z Cultural Asanas contribute to the flexibility of the spine and render the back and
spinal muscles stronger.
z Relaxative Asanas e.g. Shavasana, Makarasana and Balasana bring relaxation of
body muscles and calm down the mind.
z Eye exercise like palming, blinking, rotational movement of eyes relaxes the tension
of eye muscles

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z Abdominal group of asanas like Utthana padasana, Chakra Padasana, Pada
Sanchalanasana, Supta Pawan Muktasana and Naukasana strengthen abdominal
muscles and help to optimize digestive system.

z Dynamic Asana like Nauka Sanchalansasan, Kashtha Takshanasana are concerned

with improving the energy flow within the body and breaking down muscular knots
especially in the pelvic region.
Notes
z Standing Asanas like Tadasan, Kati chakrasana and Trikonasana have a stretching
and strengthening effect on the postural muscles and hamstring muscle.

z Asanas are quite difficult as compared to Yogic exercises, which are easy and safe.

z Through this the energy is produced in the body and the mind also starts getting
concentrated.

TERMINAL QUESTIONS

Answer the following questions in about 30 words.

1. Give the synonyms of ‘Bhujangasana’.
2. Give the definition of Asana according to Maharshi Patanjali.
3. Give the names of the Vajrasana group of asanas.
4. What are the benefits of dynamic asanas?
5. Give names of three Asanas which resemble the birds.

Answer the following questions in about 150 words

1. What are the three types of asanas?
2. Name two relaxation postures.
3. What are the relaxation asanas? What are their effects on the body?
4. What are the positions of Shavasana and Makarasana ?
5. Write down the effect of exercises done while lying down on the abdomen.
6. Write the benefits of Shavasana.
7. Write down the name of any five asanas which are done on the abdomen.

Answer the following questions in about 300 words

1. What is the difference between Asana and exercise?

2. Describe the technique and benefits of Bhujangasana.

3. Give in detail the effect of asanas on physical and mental health.

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ANSWERS TO INTEXT QUESTIONS

3.1
1. Asana 2. 84,00,000
Notes 3. Firmness; stability 4. Garbhasana

3.2
1. Determination 2. Strengthens, purifies.

3.3
1. Meditative 2. Cultural

3. relaxative 4. Abdominal

5. Standing asana

3.4
1. Speed 2. Yogic practices

3.5
1. Meditative 2. Sukhasana

3.6
1. Back and spine 2. Cultural

3.7
1. Corpse 2. Shavasana

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