Asana in Sanskrit means the body’s position, implying a fixed, permanent, established state. Of the various roles of the body, Asana assumes the body’s work (posture), and sitting is the most convenient for implementing meditative practice. In addition, in the Ashtanga Yoga system, the word Asana denotes the third stage of YogaYoga, which studies various Asanas. At the same time, Asana with all the stages of YogaYoga.
The body’s position reflects the degree of mastering the Yama and Niyama stages, also being a means of self-discipline and self-study. Without realization in Asana, there is no way to achieve success in the practice of Pranayama. Only through the correct position of the body is control over Prana gained. As part of Pratyahara, Asana helps to gain control over sensations and motor organs. In particular, thanks to Asana at the Dharana level, it becomes possible to concentrate energies. Also, Asana is one of the components of meditation since its proper implementation requires maintaining consciousness in a clear and active state.
This stage of YogaYoga is the most widespread all over the world at present. In today’s realities, Asana is the external face of YogaYoga. Many books and ancient texts say that initially, the Great Shiva, for the benefit of all living beings, transmitted the knowledge of 84,000 Asanas, of which 84 body positions were the best, while 32 of them as the most useful for humans.
The central aspect in practice is the triple work – body-breathing-attention. Asanas must be from the support. Work moderately energetically with the pranic body. Observe the peculiarity of musculoskeletal activity. There may also be a psychological limitation (visualizing yourself in an Asana). As a result, the aging process slows down (Yoga keeps the body young).
There are two types of muscle work: isometric – red muscle fibers are involved, and protein – myoglobin, which binds oxygen in the cells of skeletal muscles and heart muscles, thus providing them with energy for contraction. They are responsible for maintaining posture. Posture allows you to run for a long time and do a lot of repetitions. These are slow fibers (glycogen storage). That is, stretching is constant, and the tone changes through relaxation. They relate to the performance of yoga asanas.
Isotonic–white muscle fibers are involved. The tone remains constant, and the tension changes. Fast muscle fibers are interested in performing physical exercises is one of the differences between asanas and physical conditioning.
Asanas are static work (breathing, relaxing, and becoming aware), and exercises are dynamic. The heartbeat and breathing in asanas slow down, and it becomes more frequent in activities. Blood pressure decreases when performing asanas and increases when performing physical exercises. In yoga asanas, the aging process slows and accelerates with exhausting physical exertion—vegetative tone in asanas – parasympathetic, sympathetic tone in activities.
It is almost impossible to find a healthy person. 90% of people who decide to do YogaYoga have any hidden or obvious health problems. The potential of YogaYoga as a way of improving the body is limitless. Still, at the same time, there is also an important issue related to the peculiarities and differences of the physical body in different people. Each person needs to find an individual approach to their health and observe the main rule of YogaYoga – Ahimsa.
There are contraindications related to the health of the practitioner. For example:
- Prolonged static fixation in varicose veins;
- When performing Uttanasana and many other forward-leaning Asanas, if there are hernias/protrusions of the lumbar spine (it is crucial to ensure that the lower back remains straight, bend the knees if necessary);
- Injuries and diseases of the knee joints in squatting asanas;
- Contraindications when performing poses with axial twisting of the back;
- Acute conditions of the intestine and vertebrae of the lumbar spine;
- During pregnancy, deep slopes are undesirable because the lower abdomen may be in the early stages, etc.
Different groups of Asanas have their own specific goals. For example, the initial level of practice, the basis of all techniques, is asanas in the standing position. The practitioner begins to feel, to be aware of his body as something unified. Knowledge comes from the body’s alignment and stretching in different directions, which is the basis for performing all subsequent poses. Through practice, endurance and willpower increase (Standing asanas require a lot of energy).
Next, the practitioner learns to feel his body in space. Knows to distribute body weight correctly. At all stages of practice, for excellent and harmonious work on the body and mind, the practitioner is assisted by his teacher, who creates the basis for subsequent training.
In conclusion, performing Asanas harmoniously affects the development of the body, improves flexibility, restores vitality and health, and activates the work of all internal organs and the body as a whole. But the central significance of Asanas is that they establish a connection between the body and mind, allowing you to find unity at the level of the physical and subtle bodies so that their harmony will enable you to start moving along the path from physical perfection to spiritual.
