Introduction
The word “Yoga” means union. The word ‘unity’ or ‘oneness’ is derived from the Sanskrit word yuj, which means ‘to join’. This unity or joining is described in spiritual terms as the union of the individual consciousness with the universal consciousness. The concept of yoga is estimated to be thousands (8000 to 10,000) years old.
Yoga focuses on bringing harmony between mind and body. It is an art and science of healthy living.The divine body is a necessity to attain or fulfill the purpose of Yoga. Yoga works on all aspects of a person i.e., Physical, Vital, Emotional, Mental & Spiritual.
According to Hatha Yoga
Hatha Yoga uses varied bodily postures (asanas) and breathing techniques (pranayama) combined with meditation (dhyana). These techniques together help to achieve a sound, healthy body, and clear mind.
The term Hatha can be explained by Ha = sun and Tha =moon, the union of sun and moon forming the Yoga.
Bhagawad Geeta :
Yoga is a balance between external environment variations such as Sheeta or Ushna and internal environment variations such as Sukha or Dukha. Balance of mind in both favorable and unfavorable situations is Yoga. When the intellect of a person remains in the state of Yoga, he becomes free from the result of all good or bad works, thus Yoga is an art of doing work without worldly bondage. (BH. G. 2/50)
Charaka Samhita:
In Ayurvedic literature Yogic practices are not mentioned, but Yoga is described as a path for liberation (Moksha) in Charaka Samhita, (Ch.S.1/137-139)
“All the sensations are lost in the state of Yoga and Moksha, Yoga is a way for liberation, there is an absolute eradication of all sensations. Happiness and miseries, as a result of union of soul (Atma), mind (Manas), senses (Indriyas) and subjects (Arthas), are lost, when the mind gets concentrated in the soul. This state of disappearance of happiness and miseries is Yoga.
Patanjali Yogasutra:
‘Yoga is the ability to focus the mind on a single point without distraction’. Patanjali codified the first definitive, unified, comprehensive system of Yoga. He gave Ashtanga Yoga as a path for Rajyoga.
- Yama (self-restraints).
- Niyama (self-observation).
- Asana (exercise).
- Pranayama (breathing exercise).
- Pratyahara (dissociation of consciousness from outer environment).
- Dharana (concentration).
- Dhayan (meditation).
- Samadhi (identification of pure consciousness).
Concept of Asana:
Among the eight limbs of yoga, the yogic technique properly begins at the third limb that is the ‘Asana’. Patanjali defines Asana as ‘Sthira sukhatvam’ which can be translated as stable and pleasant. Yogasutra only defines asana, neither naming them nor elaborating them. Specific Asanas are explained in the later texts of Hatha Yoga. The main purpose of asana is to give the body stability and minimize the physical efforts.
An asana is a body posture, originally and still a general term for a sitting meditation poses, and later extended in hatha yoga and modern yoga as exercise, to any type of position, adding reclining, standing, inverted, twisting, and balancing poses.
An asana is that which contributes to stability and comfort. Asana practice is considered important since it helps to keep the physical body healthy. Since the body is the vehicle for the soul, looking after the physical body is vital for spiritual development. Asana postures help to increase flexibility and strength, whilst stimulating physiological systems of the body, such as the circulatory, immune, digestive, and nervous systems.
Regular asana practice will develop mindfulness, discipline, and concentration, in turn preparing the mind for pranayama and meditation. On a subtle level, asana can help to stimulate the energetic body, opening the chakras and nadis to allow prana to flow freely.
Historically, different texts and teachers have outlined varying numbers of asana. The classic texts of Hatha yoga refer to 84 asanas as taught by Lord Shiva, highlighting the first four of these as necessary to achieve spiritual perfection. These are siddhasana (Accomplished Pose), padmasana (Lotus Pose), bhadrasana (Gracious Pose) and simhasana (Lion Pose).
Other scriptures such as Gheranda Samhita suggest that there are as many as 8.4 million asanas, one for each living creature in the universe. More recently, Sri Dharma Mittra (a well-respected yoga teacher within Iyengar, Ashtanga Vinyasa and Sivananda yoga schools) cataloged a list of 1,300 yoga asanas.
Asana should be practiced on an empty stomach and without using excessive force or pressure. To enhance the benefits of the poses, asana can be combined with pranayama practices such as ujjayi or kapalbhati. Regardless of the yoga style, asana should always be practiced with mindful awareness, as a means of uniting the body, breath, and mind. Specific asana can be used therapeutically to help alleviate specific health problems or physical issues.
Vajrasana
Vajrasana pose is a simple sitting yoga pose. Its name comes from the Sanskrit word vajra, which means thunderbolt or diamond.
For this pose, you kneel and then sit back on your legs to take the weight off your knees. Breathing and meditative exercises are often done in this position, which is said to help your body become as strong as a diamond.
Benefits of Vajrasana
- keep the mind calm and stable.
- curing digestive acidity and gas formation and constipation
- helping to relieve knee pain.
- strengthening thigh muscles
- helping to relieve back pain.
- strengthening sexual organs
- helping in treatment of urinary problems
- increasing blood circulation to the lower abdominal region
- helping to reduce obesity.
- helping reduce menstrual cramps.
Bhujangasana
Benefits of Bhujangasana (Cobra Pose)
- It cures acidity, Indigestion, and Constipation.
- Improves the function of liver, kidney, pancreas, and gallbladder.
- It cures back pain, Spondylitis, Slip disc.
- It strengthens the arms and shoulders.
- Helps to lose weight.
- Helps to improve blood circulation’.
Shalabhasana
Shalabhasana also known as Locust pose is good for the heart. It increases the blood circulation throughout the body and makes a person fit and healthy. Shalabhasana is also very good for back. People suffering from back pain must do this asana. This asana reduces the stiffness of the back and makes the spine flexible.
Benefits of Shalabhasana
- This posture has a good effect on the pelvis & abdomen.
- Alleviates disorders of the stomach and bowels, cures flatulence,
- Improves digestion, promotes peristaltic action and helps with constipation.
- Improves the general circulation in the lower limbs.
- Helpful for sciatica, slipped disc, varicose veins, hemorrhoids and lower back pain.
- Stimulates and helps balance the swadhisthana (2nd) and manipura.
Dhanurasana
As the name suggests, ‘dhanu’ meaning ‘bow’ in Sanskrit, this asana makes your body form the shape of a bow as you lie on your stomach and use your hands to hold the feet while you stretch out. When you perform the asana, your body resembles a stretched bow, your hands being the strings. According to an article about Dhanurasana on Yoga International website, it states, “Resembling an archer’s bow, this posture encourages a powerful stretch along the front of the body and a deep opening at the heart center, helping you cultivate an attitude of fearlessness and grace.”
Benefits of Dhanurasana
- It makes the spine flexible and reduces its stiffness.
- It reduces obesity.
- It cures constipation and stomach pains.
- It strengthens the muscles of arms, legs, and stomach.
- It increases the lung power and breathing process.
- It cures urinary diseases and arthritis.
- It strengthens abdominal muscles and relieves gas formation and constipation.
- encourages a powerful stretch along the front of the body and a deep opening at the heart center, helping you cultivate an attitude of fearlessness and grace.”
Pawanmuktasana (leg lock pose)
The Sanskrit name Pawanmuktasana is made up of three Sanskrit words Pawan+Mukta+Asana where Pawan means wind, Mukta means to release, and Asana means posture. Practicing this asana is helpful in removing constipation and gas from stomach and intestines and hence the name; along with it there are several other benefits of Pawanmuktasana, let us first know the right steps to practice Pawanmuktasana.
Benefits of Pawanmuktasana
- Pawanmuktasana strengthens the lower back muscles and loosens the spinal vertebrae.
- It massages the abdomen and the digestive organs and is therefore very effective in removing wind and constipation.
- By massaging the pelvic muscles and reproductive organs, it is also useful for impotence, sterility, and menstrual problems.
Chakrasana (Wheel Pose)
Chakrasana or Urdhva Dhanurasana also called Full-Wheel Pose and Upward Bow Pose, is a back bending posture that opens the chest, tones the thighs, abdomen and arms, and engages the whole body. As a heart-opening stretch, this pose helps release sadness and depression. It gets its name from the words Sanskrit, chakra, meaning wheel, and asana, meaning posture.
Benefits of Chakarasana:
- Strengthens the arms, legs, spine, and abdomen.
- Stretches the shoulders.
- Stretches the hip flexors and core.
- Increases flexibility in the spine.
- It strengthens the abdominal muscles and relieves constipation.
- encourages a powerful stretch along the front of the body and a deep opening at the heart center, helping you cultivate an attitude of fearlessness and grace.”
Surya Namaskara
It is considered as the best exercise for the human body. Surya Namaskar consists of important Yogasanas and Pranayama. The Pranayama and its advantages are skillfully incorporated in Surya Namaskar. In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people.
Ideally, these exercises should be performed early in the morning, exposing your body to the sun’s rays. But if, for some reason, it cannot be performed in the morning you may do so in the evening on an empty stomach, in a well-ventilated room. Initially, you may start with three rounds and gradually build up the stamina for 10 to 12 rounds. Practice the exercises at the pace you feel comfortable with. If you feel tired after a few rounds, rest by lying down with eyes closed for a few minutes.
Conclusion
In this modern era Yoga Asana can help to prevent diseases that are caused due to lifestyle modernization like Diabetes, Hypertension, Constipation, Acne etc.