Upload
others
View
2
Download
0
Embed Size (px)
Citation preview
Introduction
• Origin of the word• Asana meaning
• Sanskrit verb 'Asa' which means existence or to be established in to‗ and state of existence is Asana or Position.
• Asana means the position of the body as well as the state of mind.
• Well established and popularised• The Journey of Yoga begins with asana• Required for yogic practices• Ancient and modern perspective
Asa
nas
–pr
epar
ator
y pr
acti
ce f
or m
edit
atio
n
History
• Lord Shiva – origin• 84,00,000 asanas 84 asanas
• 6AD – 15AD• Asanas in puranas and vedas
• Asana – Sathyayuga• Asana – Thretayuga• Asana – Dwoparayuga• Asana – Kaliyuga
Asa
nas
–An
inte
gral
par
t of
yog
a
Definition
sthira-sukham-asanam ||46||
स्थिरसुखमासनम ्॥४६॥ sthira-sukham-āsanam ॥46॥
sthira = strong; steady; stable; motionlesssukham = comfortable; ease filled; happy; light; relaxed
āsanam = asana; posture; seated position; physical practice
Asana means a steady and comfortable posture. Yoga Sutras 2:46
• 3 steps :– taking the position, – the Asana or position itself – releasing the position.
Asa
nas
–st
eady
com
fort
able
pos
ture
Types of Asanas
Ancient
– Meditative
– Cultural
– Relaxation
Modern
– Dynamic
– Static/Stable
– Standing
– Sitting
– Prone
– Supine
Asa
nas
–mos
t im
itat
e th
e po
stur
e of
cre
atur
es
Text Name Author Written inNumber of
Asanasmentioned
Number of Asanas
Described
Hatha YogaPradipika
Yogi Swatmarama
15th centuryAD
84 15
GherandaSamhitha
GherandaMahamuni
17th centuryAD
64 32
Shiva samhitha unknown13-15th
centuries AD84,00,000
4
Hatharatnavali Srinivasa Yogi16th century
AD84 84
Patanjali Yoga Sutras
Sage Patanjali 4th century AD 0Asana
Definition
Asa
nas
–an
cien
t tr
easu
re o
f kn
owle
dge
Asana- Hatha Yoga Pradipika
• Four limbs of yoga
• First part of hatha yoga
• It is a specific position which opens the energy channels
and psychic centres
• Developing control of body and mind; steadiness
• Evolve the consciousness
"One can achieve sound health, stability, lightness of body and mind with asana“
Asa
nas
–st
eadi
ness
List of asanas
1. Swastikasana (Auspicious pose)2. Gomukasana (Cow‘s face pose)3. Veerasana (Hero‘s pose)4. Koormasana (Tortoise pose)5. Kukutasana (Cockeral pose)6. Uttanakoormasana (Stretching tortoise pose)7. Dhanurasana (Bow pose)8. Matysendrasana (Spinal twist pose)9. Paschimottasana (back stretching pose )10. Mayurasana (peacock pose )11. Shavasana (corpse pose)12. Siddasana (adept‘s pose)13. Padmasana (lotus pose)14. Simhasana (lion‘s pose)15. Bhadrasana (gracious pose)
Asa
nas
–st
reng
th a
nd a
war
enes
s
Dhanurasana (Bow’s pose)
• Balancing pose
• Dynamic asana
• Sthithi --
• Awareness --
• Complementary pose --
• Contraindications and benefits --
Asa
nas
–fl
exib
ilty
and
stam
ina
Asana-Gheranda Samhita
• Sapthanga/Ghatastha yoga
• ―remain comfortably in one position for a long time‖
• Follows shatkarmas
• Physical stability and steadiness
• Not for beginners
Dynamic asanas
•Flexibility•Control of body
Stable asanas
•Breathing•Mental and emotional balance
Asa
nas
–sp
irit
ual
grow
th
List of asanas
1. Siddasana2. Padmasana3. Bhadrasana4. Muktasana5. Vajrasan6. Swastikasana7. Simhasana8. Gomukhasana9. Veerasana10. Dhanurasana11. Shavasana12. Guptasana13. Matsyasana14. Matsyendrasana15. Gorakshasana16. Pascimottasana
17. Utkatasana18. Sankatasana19. Mayurasana20. Kukutasana21. Koormasana22. Uttanakoormasana23. Mandukasana24. Uttanamandukasana25. Vrukshasana26. Garudasana27. Vrushasana28. Shalabasana29. Makarasana30. Ustrasanan31. Bhujangasana32. Yogasana
Asa
nas
–sti
mul
atio
n an
d re
laxa
tion
Ustrasana (camel pose)
• Backward bending pose
• Dynamic asana
• Sthithi --
• Awareness --
• Complementary pose --
• Contraindications and benefits --
Asa
nas
–str
etch
and
mai
ntai
n
Asana- Shiva Samhita
• There are 84 Asanas of which 4 are most important.
– Siddhasana
– Padmasana
– Ugrasan (pachimottanasan)
– Swatikasana
Asa
nas
–hi
gher
con
scio
usne
ss
Swastikasana (auspicious pose)
• Meditative asana
• Stable asana
• Sthithi --
• Awareness –
• Contraindications and benefits --
Asa
nas
–pe
ace
and
tran
quil
Asana- Hatharatnavali
There is a list of 84 Asanas .
84asanas described in text by Srinivasa yogi.
1.siddha2.bhadra3.vajra4.Simha5.Silpasana4types of padmasana6.bandha7.kara8.samputita9.suddha6types of mayurasana10.Danda11.parsva12.sahaja13.bandha14.pinda15.Ekapada16.bhairava17.kaamadhana18.Panipatra19.kaarmaku20.svastika
21.gomukha22.vira23.manduka24.markata25.matsyendra26.parsvamatsyendra27.bandha matsyendra28.niralambhana29.candra30.kaanthava31.ekapadhaka32.phanidra33.pascimottana34.sayitapascimottana35.citrakarani36.yoganidra37.vidhunana38.paadapidana39.hamsa40.naabhitala
41.Aakasa42.utpadatala43.nabhilasitapadaka44.vruccikasana45.cakra46.utpalaka47.uttanakurma48.kurma49.baddhakurma50.narjava51.kabhandha52.goraksana53.angustha54.mustika55.bramhaprasaditaha5 kukkutasa56.pancaculikukkuta57.ekapadakukkuta58.aakarika59.Bandhaculi60 parsvakukkuta
61 ardhanarisvara62.bakasana63.dharavha64.candrakanta65.sudhasara66.vyagrasana67.raajasan68.indrani69.saraabasana70.ratnasana71.citrapita72.baddhapaksi73.isvarasana74.vicitranalini75.kaanta76.sudhapaksi77.sumandraka78.caurangi79.kraunca80.drudhasana81.khaghasana82.bramhasana83.Naghapitha84 Shavasana A
sana
s–E
mot
iona
l D
isci
plin
e
Siddasana (Adept’s Pose)
• Meditative asana
• Stable asana
• Ajna chakra
• Sthithi --
• Awareness –
• Contraindications and benefits --
Asa
nas
–W
ill
pow
er a
nd C
once
ntra
tion
Asana- Body and Mind
• Parasympathetic and sympathetic NS
•Conative•Cognitive•Mental•Intellectual•spiritual
Asa
nas
–H
omeo
stas
is
Asanas and Chakras
No Name of the chakra Asanas
1 Mooladara Kukkutasana/Sankatasana
2 Swadisthana Ustrasana / Bhujangasana
3 Manipura Matsyendrasana/Paschimottanasana
4 Anahata Bhujangasana
5 Visuddi Shalabasana / Ustrasana
6 Ajhna Siddasana/ Simhasana
7 Sahasra Shavasana/ Vrukshasana
Asa
nas
–R
egul
atin
g Ps
ychi
c ce
nter
s
Asana- Panchakosha
• Annamaya Kosha– to remove physical blocks such as stiffness or tiredness
and various diseases.
• Pranamaya Kosha– to regenerate the different organs with Prana and
revitalize the different systems.
• Manomaya Kosha– to enter into a peaceful, happy state of mind, to
harmonize the mind with the body and to understand the emotions.
• Vijnanamaya Kosha– how to cultivate the strengths, remove weaknesses and
develop strength of character and mind.
• Anandamaya Kosha– to reach the blissful state of body and mind.
Asa
nas
–W
elln
ess
of a
ll S
tate
s
Benefits
• Provides relief from mental and physical distress
• Stimulates the elimination of toxins from the body
• Increases flexibility of joints
• Improves the health of muscles
• Coordination in functioning of nervous system
• Increase efficiency of internal organs
Asa
nas
–H
ealt
h an
d fr
uitf
ulln
ess
Asanas for meditation
• Swatiskasana (auspicious pose)
• Padmasana (lotus pose)
• Siddasana (adept‘s pose)
• Vajrasana (thunderbolt post)
• Yogasana (Posture of Union)
Asa
nas
–M
indf
ulln
ess
Asana- Therapy
Depression
• Dynamic asanas
• Ardhachakrasana
• Ustrasana
• Paschimottanasana
• Bhujangasana
• Setubandasana
Anxiety
• Stable asanas
• Ardhakatichakrasana
• Shasankasana
• Vajrasana
• Vakrasana
• Shavasana
Asa
nas
–M
oder
n pe
rspe
ctiv
e
Asana-References
1. Patanjali Yoga Sutras-Sage Patanjali
2. Hatha Yoga Pradipika- Yogi Swatmarama – Swami
Muktibodhanada
3. Gheranda Samhita-Sage Gheranda – swami Niranjanananda
Saraswati
4. Shivasamhitha – Swami Maheshananda
5. Hatharatnavali-Yogi Srinivas
6. Asana –Pranayama- Mudra-Bandha—Swami Satyananda
Saraswathi