Yoga Asana:
Yoga Asana is one among the Astanga yoga. Any posture that is comfortable can be defined as an Asana.
Asanas are of different types and numerous in number. Broadly some are sitting poses, Standing poses, Forward bending pose, backward bending poses, Lying down on the stomach poses and lying on the back poses. Yoga asanas help not only in physical exercise of the body but also helps to control breathing (prana Vayu) and increases the concentration power.
In case of yoga asanas seated postures helps to maintain spinal alignment and to create stability. Forward bending postures helps in stimulation of digestive juices and increase the spinal flexibility. Inverted poses help to stimulate endocrine system and allow for increased circulation.
While doing asanas breathing is very important i.e. breathing in and breathing out. By doing this the lungs improves its capacity and also the respiratory muscles gets toned up.
SURYA NAMASKAR (SALUTATION POSTURE)
Surya namasakara is considered to be most important because, it is said that each and every muscle of the body will get toned up by doing this asana. It integrates the body, mind and breath.
Surya Namaskara helps in blood circulation, strengthens the muscles, lubricates the joints, stimulates the digestion, improves memory power and concentration.
Surya namaskara includes almost 12 asanas i.e.
- Salutation position (Samasthiti)
- Raised arm position (Tadasana)
- Hand to foot (Uttanasana)
- Equesterian position (Ashwa Sanchalanasana)
- Mountain position (Adhomukha svanasana)
- Eight limbs position (Ashtanga Namaskara)
- Cobra position (Bhujangasana)
ASANAS USED FOR MEDITATION
Siddhasana (Accomplished posture), Padmasana (Lotus posture), Gomukhasana (Cow’s face posture), vajrasana etc.
ASANAS USED FOR PHYSICAL AND MUSCULAR RELAXATION
Shavasana (cadaver posture), Makarasana (crocodile posture).
PRONE POSTURES OR LYING ON THE BACK
Meerudandasana, matsyasana (Fish pose)
SUPINE POSTURE
Bhujangasana (Cobra’s Pose), Arda shalabasana (Butterfly pose)
SEATED POSTURE OR SITTING POSES
Paschithomasana, vajraasana (Meditation), Shalabasana
STANDING POSTURE
Hasthapadaasana (Forward bending pose), Trikonaasana (Triangular pose)
Some of the uses of Asanas:
Name of the Asana |
Helps |
Sarvanga Asana (Shoulder stand) |
Migraine, Headache, Liver disorders, Hypertension and indigestion. |
Matsyasana (Fish Pose) |
Sinus congestion, Sore throat, Bronchitis |
Dhanurayasana (Bow Pose) |
Reduces abdominal fat, bronchitis, Asthma, constipation. |
Padmasana (Lotus Pose) |
Liver disorder, mental concentration |
Paschimothasana (Forward bending Pose) |
Reduces abdominal fat, strengthens the spine, regulates the menstrual problems |
Shiroasana (Head stand Pose) |
Improves memory power |
Bhujangasana (Cobra’s Pose) |
Strengthens the spinal muscles, relieves constipation. |
Vajrasana |
Concentration, digestion |
Trikonasana (Triangular Pose) |
Strengthens the lateral spinal muscles. |
Benefits of Yoga:
The most important benefit of yoga is physical and mental therapy. The aging process, which is largely an artificial condition, caused mainly by autointoxication or self-poisoning, can be slowed down by practicing yoga. By keeping the body clean, flexible and well lubricated, we can significantly reduce the catabolic process of cell deterioration. To get the maximum benefits of yoga one has to combine the practices of yogasanas, pranayama and meditation.
Regular practice of asanas, pranayama and meditation can help such diverse ailments such as diabetes, blood pressure, digestive disorders, arthritis, arteriosclerosis, chronic fatigue, asthama, varicose veins and heart conditions. Laboratory tests have proved the yogi’s increased abilities of consciously controlling autonomic or involuntary functions, such as temperature, heartbeat and blood pressure. Research into the effects of yogic practices on HIV is currently underway with promising results.
According to medical scientists, yoga therapy is successful because of the balance created in the nervous and endocrine systems which directly influences all the other systems and organs of the body. Yoga acts both as a curative and preventive theraphy. The very essence of yoga lies in attaining mental peace, improved concentration powers, a relaxed state of living and harmony in relationships.
Through the practice of yoga, we become aware of the interconnectedness between our emotional, mental and physical levels. Gradually this awareness leads to an understanding of the more subtle areas of existence. The ultimate goal of yoga is to make it possible for you to be able to fuse together the gross material (annamaya), physical (pranamayya), mental (manomaya), intellectual (vijnanamaya) and spiritual (anandamaya) levels within your being.
Physiological Benefits:
Physicians and scientists are discovering brand new health benefits of yoga everyday. Studies show it can relieve the symptoms of several common and potentially life-threatening illnesses such as arthritis, arteriosclerosis, chronic fatigue, diabetes, AIDS, asthma and obesity.
1) Asthma
Studies conducted at yoga institutions in India have reported impressive success in improving asthma. It has also been proved that asthma attacks can usually be prevented by yoga methods without resorting to drugs.
Physicians have found that the addition of improved concentration abilities and yogic meditation together with the practice of simple postures and pranayama makes treatment more effective. Yoga practice also results in greater reduction in anxiety scores than drug therapy. Doctors believe that yoga practice helps patients by enabling them to gain access to their own internal experience and increased self-awareness.
2) Respiration Problems
Patients who practice yoga have a better chance of gaining the ability to control their breathing problems. With the help of yogic breathing exercises, it is possible to control an attack of sever shortness of breath without having to seek medical help. Various studies have confirmed the beneficial effects of yoga for patients with respiratory problems.
3) High Blood Pressure
The relaxation and exercise components of yoga have a major role to play in the treatment and prevention of high blood pressure (hypertension). A combination of biofeedback and yogic breathing and relaxation techniques has been found to lower blood pressure and reduce the need for highblood pressure medication in people suffering from it.
4) Pain management
Yoga is believed to reduce pain by helping the brain’s pain center regulate the gate-controlling mechanism located in the spinal cord and the secretion of natural painkillers in the body. Breathing exercise used in yoga can also reduce pain. Because muscles tend to relax when you exhale, lengthening the time of exhalation can help produce relaxation and reduce tension. Awareness of breathing helps to achieve calmer, slower respiration and aid in relaxation and pain management.
Yoga’s inclusion of relaxation techniques and meditation can also help reduce pain. Part of the effectiveness of the yoga in reducing pain is due to its focus on self-awareness. This self-awareness can have a protective effect and allow for early preventive action.
5) Back Pain
Back pain is the most common reason to seek medical attention. Yoga has consistently been used to cure and prevent back pain by enhancing strength and flexibility. Both acute and long-term stress can lead to muscle tension and exacerbate back problems.
6) Arthritis
Yoga’s gentle exercise designed to provide relief to joints had been Yoga’s slow-motion movements and gentle pressures reach deep into troubled joints. In addition, the easy stretches in conjunction with deep breathing exercise relieve the tension that binds up the muscles and further tightens the joints. Yoga is exercise and relaxation rolled into the perfect anti-arthritis formula.
7) Weight reduction
Regular Yoga practice can help in weight management. Firstly, some of the asanas stimulate sluggish glands to increase their hormonal secretions. The thyroid gland, especially, has a big effect on ours weight because it affects body metabolism. There are several asanas, such as the shoulder stand and the fish posture, which are specific for the thyroid gland. Fat metabolism is also increased, so fat is converted to muscle and energy. This means that, as well as losing fat, you will have better muscle tone and higher vitality level.
Yogic practices that reduce anxiety tend to reduce anxious eating. In addition, Yoga deep breathing increases the oxygen intake to the body cells, including the fat cells. This causes increased oxidation or buring up of fat cells. Yogic Exercises induce more continuous and deeper breathing which gradually burns, sometimes forcefully, many of the calories already ingested.
Psychological Benefits:
Regular Yoga practice creates mental clarity and calmness, increases body awareness, relieves chronic stress patterns, relaxes the mind, and centers attention and sharpness concentration.
1. Self-Awareness
Yoga strives to increase self-awareness on both a physical and psychological level. Patients who study Yoga learns to induce relaxation and then to use the technique whenever pain appears.
Practicing Yoga can provide chronic pain suffers with useful tools to actively cope with their pain and help counters feelings of helplessness and depression.
2. Mental Performance
A common technique used in yoga is breathing through one nostril at a time. Electroencephalogram (EEG) studies of the electrical impulses of the brain have shown that breathing through one nostril results in increased activity on the opposite side of the brain. Some experts suggest that the regular practice of breathing through one nostril may help improve communication between the right and left side of the brain. Studies have also shown that this increased brain activity is associated with better performance and doctors even suggest that Yoga can enhance cognitive performance.
3. Mood Change And Vitality
Mental health and physical energy are difficult to quantify, but virtually everyone who participates in Yoga over a period of time reports a positive effect on outlook and energy level.
Yogic stretching and breathing exercises have been seen to result in an invigorating effect on both mental and physical energy and improved mood.