Padmasana or Lotus pose is a more advanced seated posture

Ardha Padmasana or Half Lotus pose is an intermediate seated posture

Asana (Sanskrit आसन sitting down < आस to sit down^[1]) is a body position, typically associated with the practice of Yoga, intended primarily to restore and maintain a practitioner's well-being, improve the body's flexibility and vitality, and promote the ability to remain in seated meditation for extended periods. The lotus position ( Devanāgarī: पद्मासन IAST: padmāsana; Japanese:) is a cross- Legged Sanskrit (sa संस्कृता वाक् saṃskṛtā vāk, for short sa संस्कृतम् saṃskṛtam) is a historical Yoga ( Sanskrit: योग, IAST: yóga, joːgə refers to traditional physical and mental disciplines originating in India, to the ^[2] In the context of Yoga practice, asana refers to two things: the place where a practitioner (yogin (general usage); yogi (male); yogini (female)) sits and the manner (posture) in which s/he sits. A yogi ( Sanskrit, feminine root Yogini) is a term for a male practitioner of various forms of the path of Yoga, maintaining A yogini is the female origin of a practicing male Yogi: having a steadfast mind cultivated by the disciplined pursuit of transcendence through Yoga ^[3] In the Yoga sutras, Patanjali suggests that asana is "to be seated in a position that is firm, but relaxed". This is an article about the Yoga Sutras of Patanjali For general information on sutras see Sutra. Patañjali ( Devanāgarī पतञ्जलि (fl 150 BCE or 2nd c ^[4] As the repertoire of postures has expanded and moved beyond the simple sitting posture over the centuries, modern usage has come to include variations from lying on the back and standing on the head, to a variety of other positions. Savasana (Sanskrit शवआसन śavāsana "Corpse Pose" alternately spelled Shavasana or Sarvasana, and also known as mrta-asana Sirsasana (also Shirshasana or Sirshasana) is a Yoga Asana (or posture in which the body is completely inverted and held upright supported This is a list of some common Yoga postures, or Asanas. It would be impossible to delineate all recognized postures and their variations ^[2]In the Yoga sutras, Patanjali mentions the execution of an asana as the third of the eight limbs of Classical or Raja yoga. Rāja Yoga ("royal Yoga " "royal union" also known as Classical Yoga or simply Yoga) is one of the six orthodox ( Astika) ^[5]

The word asana in Sanskrit does appear in many contexts denoting a static physical position, although, as noted, traditional usage is specific to the practice of yoga. Sanskrit (sa संस्कृता वाक् saṃskṛtā vāk, for short sa संस्कृतम् saṃskṛtam) is a historical Traditional usage defines asana as both singular and plural. In English, plural for asana is defined as asanas. In addition, English usage within the context of yoga practice sometimes specifies yogasana or yoga asana, particularly with regard to the system of the Ashtanga Vinyasa Yoga. Ashtanga Vinyasa Yoga is a system of Yoga that has its origins (allegedly in an ancient manuscript known as the Yoga Korunta, compiled by the sage Vamana Rishi That said, yogasana is also the name of a particular posture that is not specifically associated with the Vinyasa system, and that while "ashtanga" (small 'a') refers to the eight limbs of Yoga delineated below, Ashtanga (capital 'A') refers to the specific system of Yoga developed by Sri Krishnamikurti at the Mysore Palace.

Third of the eight limbs

In the Yoga Sutra, Patanjali describes asana as the third of the eight limbs of classical, or Raja Yoga. This is an article about the Yoga Sutras of Patanjali For general information on sutras see Sutra. Patañjali ( Devanāgarī पतञ्जलि (fl 150 BCE or 2nd c Rāja Yoga ("royal Yoga " "royal union" also known as Classical Yoga or simply Yoga) is one of the six orthodox ( Astika) Asanas are the physical movements of yoga practice and, in combination with pranayama or breathing techniques constitute the style of yoga referred to as Hatha Yoga. Pranayama (Sanskrit prāṇāyāma) is a Sanskrit word meaning "lengthening of the prana or breath" Hatha Yoga ( Sanskrit हठयोग hʌʈʰʌjogʌ also called Hatha Vidya (हठविद्या is a particular system of Yoga introduced by Yogi Swatmarama ^[6] In the Yoga Sutra, Patanjali describes asana as a "firm, comfortable posture", referring specifically to the seated posture, most basic of all the asanas. He further suggests that meditation is the path to samadhi; transpersonal self-realization. Samadhi ( Sanskrit: sa समाधि is a Hindu and Buddhist technical term that usually denotes higher levels of concentrated meditation or The term Transpersonal is often used to refer to psychological categories that transcend the normal features of ordinary ego-functioning ^[7]

The eight limbs are, in order, the yamas (restrictions), niyamas (observances), asanas (postures), pranayama (breath work), pratyahara (sense withdrawal or non-attachment), dharana (concentration), dhyana (meditation), and samadhi (realization of the true Self or Atman, and unity with Brahman (the Hindu and Vedantic interpretation of God, also the Taoist Supreme Ultimate, the Judaic Yahweh, the Islamic Allah, or simply the Godhead, etc. A yama ( Sanskrit) यम literally "death" is a rule or code of conduct for living which will help bring a compassionate death to the ego or "the lower self" Niyama ( Sanskrit: नियम is a set of behaviors codified as "the observances" in numerous scriptures including the Shandilya and Varuha Upanishads Hatha Yoga Pradipika Pranayama (Sanskrit prāṇāyāma) is a Sanskrit word meaning "lengthening of the prana or breath" Pratyahara is the fifth element among the Eight stages of Patanjali 's Ashtanga Yoga. See also Samyama Beginner's mind Dhyāna in Hinduism See also Dhyana in Hinduism In Hinduism dhyana is considered to be an instrument to gain self knowledge separating maya from Samadhi ( Sanskrit: sa समाधि is a Hindu and Buddhist technical term that usually denotes higher levels of concentrated meditation or Brahman ( bráhman-, Nominative bráhma sa ब्रह्म is a concept of Hinduism. A Hindu ( Devanagari: हिन्दू is an adherent of the philosophies and scriptures of Hinduism, a set of religious, Philosophical Vedanta ( Devanagari: sa वेदान्त Vedānta) is a spiritual tradition explained in the Upanishads that is concerned with the Self-realisation God is the principal or sole Deity in Religions and other belief systems that worship one deity. Taoism (pronounced /ˈdaʊɪzəm/ or /ˈtaʊɪzəm/ also spelled '''Daoism''') refers to a variety of related Philosophical and Religious traditions In Chinese philosophy, the concept of yin and yang ( is used to describe how seemingly opposing forces are bound together intertwined and interdependent in the Judaism (from the Greek Ioudaïsmos, derived from the Hebrew יהודה Yehudah, " Judah " in Hebrew יַהֲדוּת Yahedut For information about Yahweh see God in Abrahamic religions, which provides useful links For other meanings including people named 'Islam' see Islam (disambiguation. Allah ( Arabic: الله, ʔalˤːɑːh) is the standard Arabic word for ' )). ^[5][7]

Variety of asanas

In his Complete Illustrated Book of Yoga, Swami Vishnu-devananda published a compilation of 66 basic postures and 136 variations of those postures. The Complete Illustrated Book of Yoga is a 1959 publication by Swami Vishnu-devananda, the founder of the International Sivananda Yoga Vedanta Centres and Ashrams Swami Vishnudevananda ( December 31, 1927, Kerala, South India — November 9, 1993, Uttarakhand, India ^[8] Sri Dharma Mittra suggested that "there are an infinite number of asanas. Sri Dharma Mittra is a Yoga teacher and a student of Sri Swami Kailashananda Maharaj. ", when, in 1975, he set out to catalogue the vast number of asanas in the Master Yoga Chart of 908 Postures, as an offering of devotion to his guru, Swami Kailashananda Maharaj. A guru (गुरु গুরু is a person who is regarded as having great knowledge wisdom and authority in a certain area and uses it to guide others Swami (Sw (स्वामी Svāmi, IPA:) is primarily a Hindu honorific title for either males or females Through this effort, he compiled 1300 variations, derived from gurus, and yogis, as well as both ancient and contemporary texts. A guru (गुरु গুরু is a person who is regarded as having great knowledge wisdom and authority in a certain area and uses it to guide others A yogi ( Sanskrit, feminine root Yogini) is a term for a male practitioner of various forms of the path of Yoga, maintaining ^[9] Although it is impossible to establish a complete and exact set of yoga postures, this work is considered a leading collection by students and yogis alike. ^[10][11]

Common practices

In the Yoga Sutra, Patanjali suggests that the only requirement for practicing asanas is that it be "steady and comfortable". This is an article about the Yoga Sutras of Patanjali For general information on sutras see Sutra. Patañjali ( Devanāgarī पतञ्जलि (fl 150 BCE or 2nd c ^[5] The body is held poised, and relaxed, with the practitioner experiencing no discomfort.

When control of the body is mastered, practitioners free themselves from the duality of heat/cold, hunger/satiety, joy/grief, which is the first step toward the unattachment that relieves suffering. ^[12] This non-dualistic perspective comes from the Sankya school of the Himalayan Masters. ^[13]

Students in Utthita Ashwa Sanchalanasana (High lunge)

Listed below are traditional practices for performing asana:

• A glass of fresh water should be taken before performing asanas.
• The stomach should be relatively empty.
• Force or pressure should not be used, and the body should not tremble.
• Lower the head and other parts of the body slowly; in particular, raised heels should be lowered slowly.
• The breathing should be controlled. The benefits of asanas increase if the specific pranayama to the yoga type is performed. Pranayama (Sanskrit prāṇāyāma) is a Sanskrit word meaning "lengthening of the prana or breath"
• If the body is stressed, perform Corpse Pose or Child Pose
• Some claim that asanas, especially inverted poses, are to be avoided during menstruation. Savasana (Sanskrit शवआसन śavāsana "Corpse Pose" alternately spelled Shavasana or Sarvasana, and also known as mrta-asana Balasana is a Hatha yoga posture called "Child's pose" or "Child's Resting Pose" in English ^[14] Others deny this view.
• Nowadays, asanas are generally not performed on floor, but on Yoga mats instead. A mat is a generic term for a piece of fabric or flat material generally placed on a Floor or other flat surface and serving a range of purposes including

Pranayama and asana

Main article: Pranayama

Pranayama, or breath control, is the Fourth Limb of ashtanga, as set out by Patanjali in the Yoga Sutra. Pranayama (Sanskrit prāṇāyāma) is a Sanskrit word meaning "lengthening of the prana or breath" Pranayama (Sanskrit prāṇāyāma) is a Sanskrit word meaning "lengthening of the prana or breath" Patañjali ( Devanāgarī पतञ्जलि (fl 150 BCE or 2nd c This is an article about the Yoga Sutras of Patanjali For general information on sutras see Sutra. The practice is an integral part of both Hatha Yoga and Ashtanga Vinyasa Yoga in the execution of asanas. Hatha Yoga ( Sanskrit हठयोग hʌʈʰʌjogʌ also called Hatha Vidya (हठविद्या is a particular system of Yoga introduced by Yogi Swatmarama Ashtanga Vinyasa Yoga is a system of Yoga that has its origins (allegedly in an ancient manuscript known as the Yoga Korunta, compiled by the sage Vamana Rishi

Patanjali discusses his specific approach to pranayama in verses 2. Pranayama (Sanskrit prāṇāyāma) is a Sanskrit word meaning "lengthening of the prana or breath" 49 through 2. 51, and devotes verses 2. 52 and 2. 53 of the Sutra, explaining there the benefits of the practice. This is an article about the Yoga Sutras of Patanjali For general information on sutras see Sutra. ^[15] Patanjali describes pranayama as the control of the enhanced "life force" that is a result of practicing the various breathing techniques, rather than the exercises themselves. ^[16][17] The entirety of breathing practices, those classified as pranayama, and other is called svarodaya, or the science of Breath. It is a vast practice that goes far byond the limits of pranayama as applied to asana. ^[18]

Surya Namaskara

Adho Mukha Svanasana, Sun Salutation no. Adho Mukha Svanasana also called Downward Dog or Downward-Facing Dog is a popular Hatha Yoga posture or Asana. 5, 8

Main article: Surya Namaskara

Surya Namaskara, or the Sun Salutation, is a form of worshiping Surya, the Hindu solar deity by concentrating on the Sun, for vitalization. For the chapter from the holy text Taittirīya Āranyaka, see Surya namaskara chapter. In Hinduism, Surya ( Devanagari: सूर्य sūrya, lit "the Supreme Light" Malay: Suria; Thai: The physical aspect of the practice links together twelve asanas in a dynamically expressed series. Yoga series consist of a number of Asanas done in sequence typically either in opposition to one another (commonly referred to as a counter-pose) or in variations A full round of Surya namaskara is considered to be two sets of the twelve poses, with a change in the second set where the opposing leg is moved first. For the chapter from the holy text Taittirīya Āranyaka, see Surya namaskara chapter. The asanas included in the sun salutation differ from tradition to tradition.

Benefits of practice

The physical aspect of yoga, the asanas, has been much popularized in the West, and devoted celebrity practitioners like Madonna and Sting have contributed to the increased visibility of the practice. Yoga ( Sanskrit: योग, IAST: yóga, joːgə refers to traditional physical and mental disciplines originating in India, to the Madonna Louise Ciccone Ritchie (born August 16 1958 known as Madonna, is an American Gordon Matthew Thomas Sumner, CBE (born October 2, 1951) better known by his Stage name Sting, is a three time Academy Award Physically, of the practice of asanas is considered that it improves:

• muscle flexibility
• tendon strength
• stamina
• health and internal functioning of the body

The emphasis on the physical part has given rise to the perception that yoga consists only of asana practice. Muscle (from Latin musculus, diminutive of mus "mouse" is contractile tissue of the body and is derived from the Flexibility refers to the absolute range of movement in a Joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece A tendon (or sinew) is a tough band of Fibrous connective tissue that usually connects Muscle to Bone and is capable of withstanding tension A more esoteric intention is to facilitate the flow of prana (vital energy; qi in Chinese; ki in Japanese) to aid in balancing the koshas (sheaths) of the physical and metaphysical body. Prana (प्राण) is the Sanskrit for " Breath " (from the root prā "to fill" cognate to Latin plenus "full" In traditional Chinese culture, qi (zh [[wikt氣 氣]] Pinyin qì, Wade-Giles ch'i Jyutping A Kosha (also Kosa) (Sanskrit कोश, IAST: kóśa usually rendered "sheath" one of five coverings of the Atman, or Self according

Depending on the level of mastery, the practitioner of asanas is supposed to achieve many supernatural abilities. For instance, a yogi who has mastered Mayurasana will not be affected by eating any poison.

Some common asanas

Uttanasana Standing Forward Bend	Paschimottanasana Intense stretch of the west	Adho Mukha Svanasana Downward Facing Dog	Bhujangasana Cobra
Dhanurasana Bow	Halasana Plow	Urdhva Dhanurasana Upward Bow	Sarvangasana Shoulder Stand
Shirsasana Head Stand	Shavasana Corpse Pose	Vajrasana Diamond Pose	Vrksasana Tree Pose

See also

• Karanas
• Yoga
• Raja Yoga
• Pranayama
• Mudra
• Kriya
• Majick

References