Asana

While the literal meaning of “Asana” is seat or seating positions, in Yoga the emaning of word “Asana” is the "posture" of Yoga. It not only refers to the physical position of the body, but also to the position of the spirit in relation to Divinity. In the context of Yoga, the modern usage of the word asana takes a more restrictive view and means physical posture or pose.

Patanjali, in the Yoga Sutra describes asana as sitting meditation, where meditation is the path to a realization of the Self. Looking at these two ideas in contrast, we see the idea of asana as both simple posture and a path to the unity of spirit.

The original idea of asana referred to sitting meditation. That idea has evolved over the centuries to produce the variety of body positions that we are familiar with today. These postures have their roots in devotion and health, but ultimately all are intended to lead back to the possibility of sitting more comfortably in meditation.

The practice of asana promotes muscle flexibility, and bone and hard tissue strength, as well as massaging the organs, and bringing into balance various internal and glandular functions. A more esoteric intention is facilitating the flow of prana (vital energy) to aid in balancing the koshas, or sheaths of the physical and metaphysical body. In the Yoga Sutra, Patanjali writes of asana as the third of the 8 limbs in Raja Yoga.  

Conditions & directions for asana practice

Patanjali in Yoga Sutra suggests that the asana should be "steady and comfortable". The body should be held firm, relaxed, and the practitioner should not experience discomfort of any kind. Tightness or tension observed within the body should be consciously relaxed.

Breathing should be natural, through the nose and into the belly. By the yoga practitioners, when body control is perfect, they are free from what they call the 'pairs of opposites,' such as heat and cold, hunger and thirst, joy and grief, and so on. This non-dualistic perspective comes from the Sankya school of the Himalayan Masters.

Traditional directions for performing asana

• A glass of fresh water should be taken before asanas.
• Stomach should be empty.
• Always perform asana early in the morning. If this is not possible, the next best time would be evening.
• Rich, very dry, very hot or too much food should be avoided.
• Force should not be used while performing asana.
• One must not go out in the cold after performing asana.
• Lower the head and other parts of the body slowly; in particular, raised heels should be lowered slowly.
• The breathing should be controlled and always through the nose. The benefits of asana increase if pranayama is performed simultaneously.
• Asana should be performed in a well-lit, clean and ventilated room.
• The atmosphere should be peaceful.
• Light physical exercises, followed by asana, pranayama and meditation is the ideal sequence.