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ASANASPHR882

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Meaning of word Asana

Asana

Sanskrit sitting down

< to sit down

Hence asana is a body position/posture - typically

associated with the practice of Yoga.

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Objective of Asana

Intended primarily to restore and maintain a practitioner's

well-being

Improve the body's flexibility and vitality

Promote the ability to remain in seated meditation for

extended periods.

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Types of Asana

Meditative

Cultural

MEDITATIVE CULTURAL

Physical Relaxative

Padmasana Sirsasana Shavasana

Siddhasana Sarvangasana Makarasana

Svastikasana Bhujangasana

Samasana Halasana

SuptaVajarasana

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Benefits of Asana

improve flexibility

improve strength

improve balance

reduce stress and anxiety

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Benefits of Asana

reduce symptoms of lower back pain

be beneficial for asthma and Chronic obstructive

pulmonary disease (COPD)

increase energy and decrease fatigue

shorten labor and improve birth outcomes

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Benefits of Asana

improve physical health and quality of life measures in the

elderly

improve diabetes management

reduce sleep disturbances

reduce hypertension

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Asana Yogic Concept

Isotonic movements of muscles tone is constant & lengthchanges i.e. exercise

Isometric movements of muscles tone is changing & length isconstant i.e. Yoga Asana

Oxygen consumption increases during exercise

Oxygen consumption decreases during Yoga Asana

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Asana Yogic Concept

Yoga Asana is not an exercise,

but Yoga Asana is Relaxation

Action Exercise Yoga Asana

Movements Dynamic Steady

Movements Speedy Slow

Movements Isotonic Isometric

Heart Rate Increases DecreasesRespiratory Rate Increases Decreases

Blood Pressure Increases Decreases

B.M.R Increases Decreases

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Asana Yogic Concept

Asana does not mean EXERCISE

ASANA means POSTURE

Asana means EXISTENCE

EXSITENCE without doing anything!

There is no movement in ASANA

A steady posture is ASANA

Hence the definition

STHIR SUKHAM ASANAM

2:46

Steady & comfortable posture is Asana

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Asana Yogic Concept

Asana is a posture without movements. But to attainthis posture movements are essential.

Performing the Asana Pre-Position

1. Attaining the Asana posture with movements

2. Asana Posture Maintaining with no movement

3. Releasing the Asana posture with movements

Note:Step No. 2 is AsanaStep No. 1 & 3 is not Asana

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Asana Yogic Concept

A steady & comfortable posture is Asana.However movements are essential to attain theposture.

The movements must be very slow

The movements must be under control

The movement must be accompanied with a

correct breathing method

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Asana Yogic Concept

STHIR SUKHAM ASANAM

2:46

Steady & comfortable posture is Asana

Steadiness & comfort must be in

Physical body (mainly muscle)Mental Condition

Steadiness & comfort are also interdependent

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Asana Yogic Concept

Definition of AsanaSthir Sukham Asanam ||2:46||

Steady & comfortable posture____________________________

Without Movement With Movement

slow movements fast movements

Prayatnashaithilya Anantsmapattibhyam ||2:47||

1. Relaxation2. Concentrating the mind

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Asana Yogic Concept

Asanas can be practiced on the followingLevels

0) With fast movements & without steadiness

1) With slow movements but without steadiness2) With slow movements & with steadiness for a certain

period3) With slow movements with steadiness for a certain

period & a relaxation of the muscles

4) With slow movements & with steadiness for a certainperiod, relaxation of the muscles & concentrating themind on any organ of the self-body

5) With slow movements & with steadiness for a certainperiod, relaxation of all the muscles & concentrating themind on infinity

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Asana Yogic Concept

Level 0

With fast movements & without steadiness

This is non-yogic level

This is a type of exercise

Different muscles will be exercised and will be toned accordinglyThis level will tone up the muscles properly

This will strengthen the different muscles

Functions of joints will improve

Note: This will not yield the results as mentioned by Patanjali

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Asana Yogic Concept

Level 1

With slow movements but without steadiness

This type of practice of asana is useful for persons

suffering from joint problems e.g. Arthritis, frozen shoulder& joint pains.

This type of practice of asana is useful for the physicallyweak

This type of practice of asana will improve the bloodcirculation to different muscles & joints

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Asana Yogic Concept

Level - 2

With slow movements & with steadiness for acertain period

This type of practice of asana will have theadvantages of level 1 also

When posture is maintained for a certain time

period, the stretching & contracting of themuscles improves the supply of blood to thoseorgans benefited in that asana

The nerve supply to those organs will alsoimprove

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Asana Yogic Concept

Level 3

with slow movements & with steadiness for

a certain period & relaxation of the muscles.

This type of practice of Asana will have the advantages of level 1+2also

When the muscles are relaxed, the stretch will be transferred to theinternal organs. These organs are also made up of muscles. Thesemuscles receive a stretch.

This action improves the function of those organs.

This action stimulates the blood supply to those organs & providesmore oxygen & glucose.

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Asana Yogic Concept

Level 4With slow movements & with steadiness fora certain period & concentrating the mindon any organ of the self-body

This type of practice of asana will have the advantages of level2 & 3 alsoBy concentrating the mind on any particular organ the mental

energy will be provided to it.As a result that particular organ will improve its function

We can concentrate on- Pancreas for diabetes- Liver for liver problems- Heart for heart disease etc

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Asana Yogic Concept

Level 5With slow movements & with steadiness for a certainperiod & concentrating the mind on Infinity

The aspirant who wants to progress to higher levels canpractice some of the asanas at this level

This level can only be achieved after practicing the priorlevels

This type of practice will lead to control the mind

The practitioner can reach beyond the dualities of life asexplained by Patanjali