2. ASANA – OBJECTIVES & IMPORTANCE
• THE MOST PECULIAR AND IMPORANT
ASPECT OF YOGA
• EASY TO UNDERSTAND AND
APPEALING
• VERY ATTRACTIVE TO PRESENT AND
FOLLOW
• IT IS SIMPLE STABLE AND
COMFORTABLE POSITION OF BODY
• PATANJALI DEFINES ASANA – STHIR
SUKHAM ASANAM çqmLçj mçáKçcççmçvçcçd
3. ASANA – OBJECTIVES & IMPORTANCE
• IT SHAPES AND CULTURES GROSS BODY,
SUBTLE MIND AND AWARENESS
• ONE SHOULD BE AWARE ABOUT
PHYSICAL MOVEMENTS RELAXED
MUSCLES AND BREATHE
• WITH MINIMUM CALORIE
CONSUMPTION ONE GETS STRONG BODY
AND MIND THROUGH ASANAS ONLY
• WE CAN REMOVE OBSTACLES ON THE
PHYSICAL AND MENTAL LEVEL
4. ASANA – OBJECTIVES & IMPORTANCE
• IT LOOSENS THE JOINTS AND
ENHANCES THEIR MOBILITY
• REMOVES TOXITIES FROM MUSCLES
AND IMPROVES THEIR FLEXIBILITY
• IMPROVES NEURO-MUSCULAR
COORDINATION
• CAPACITY OF INNER ORGANS
IMPROVES
• OUR IMMUNE SYSTEM BECOMES
STRONG
5. ASANA – OBJECTIVES & IMPORTANCE
• BALANCES THE ENDOCRINE SYSTEM AND
THEIR SECRETIONS
• WITH SLOW, STEADY AND CONTROLLED
BREATHING WE CAN REMOVE MENTAL STRESS
• PHYSICAL STABILITY, STRENGTH AND
LIGHTNESS BALANCES MIND AND EMOTIONS
• AWARENESS AND ALERTNESS ARE CORE OF
ASANAS
• IT IS ONE OF THE LIMBS – NOT THE ONLY LIMB
8. ASANAS – ORIGIN AND ALTERNATE NAMES
• cçÓU OççlçÓ Dççmçd (çƬçÀ³ççHço) yçmçCçí = To Sit çÆJçmççJçç IçíCçí = To
Rest jçnCçí = To Live
• IT IS USED IN TWO WAYS AS VERB – TO SIT AND
NOIUN – A SEAT OR A BOW
• IT INCLUDES MEANS TO SIT AND MANNER TO
SIT
• AS PER PATANJAL SUTRAS ANY PHYSICAL
POSTURE GIVING STABILITY AND COMFORT
SIMULTANEOUSLY
• ALTERNATE NAMES ARE PEETH, VISHTHAR,
NISHADAAN ETC….
9. MAIN OBJECTIVE
• ALL ASANAS PRIMARILY AIM AT –
ASANAJAY MEANS ABILITY TO SIT FOR
NEARLY 3 HOURS IN ONE POSTURE
³çoç ÒçnjHç³ç&vlç çqmLçjb m³ççoíkçÀcççmçvçcçd~
lçoç ³ççíi³çb çÆJçpççvççdzççomçvçb ³ççíiçmççOçvçí ~~
• TO ATTAIN THIS WE NEED OTHER
PATTERNS OF STUDY ANY ASANA IS
ALWAYS PERFORMED WITH INTENSION
OF ATTAINING BASIC OBJECTIVE
11. DEFINITIONS
• Dççm³çlçí Dç$ç Jçç Dçvçívç FçÆlç Dççmçvçcçd - Jçç®çmHççÆlç
MANNER OF SITTING OR THE SEAT
WHEREON ONE SITS.
• Dççm³çlçí Dçvçívç ÒçkçÀçjíCç – AS PER VIDNAYA
BHIKSHU SITTING IN A PARTICULAR
GIVEN WAY.)
• IN SHORT - ANY STABLE AND
COMFORTABLE BODY POSITIONON
WITH SPECIFIC OBJECTIVE
12. TYPES OF ASANAS
• BORADLY THERE ARE THREE TYPES OF
ASANAS
• O³ççvççíHç³ççíiççÇ Dççmçvçí MEDITATIVE POSTURES
PADMASANA,SWISTIKASANA,SIDDHASANA,VA
JRASANA & BHADRASANA
• MçjçÇjçíHç³ççíiççÇ Dççmçvçí Cultural Postures
• HççþkçÀCçç Hçá{í JçUJçC³çç®ççÇ FORWARD BENDING - YOGA
MUDRA,HALASANA & PASCHIMATANASANA
• cççiçí JçUC³çç®ççÇ BACKWARD BENDING
BHUJANGASANA,NAUKASANA,USHTRASANA &
MATYASANA
• yççpçÓuçç PçákçÀC³çç®ççÇ SIDEWARD BENDING
CHAKRASANA
• HççÇU oíCççjçÇ TWISTING VARASANA, ARDHA
MATSYENDRASANA, TRIKINASANA
13. TYPES OF ASANAS AND NUMBERS
• Jçj®³çç yççpçáuçç Kçí®ç oíCççjçÇ VERTICAL STRETCHING –
PARVATASANA, TADASANA
• çÆJçHçjçÇlç kçÀjCççÇ TOPSY-TURVEY POSTURES –
VIPARITKARNI, SARVANGASANA,
SHIRSSHASANA
• lççíuççlcçkçÀ Dççmçvçí BALANCING – VRUKSHASANA,
MAYURASANA, EK PADA TOLASANA
• çÆJçÞççblççÇkçÀçjkçÀ (Relaxative) (1) SHAVASANA (2)
MAKARASANA
• NUMBER OF ASANAS THEY ARE 84 LACS
• AT PAR WITH ALL SPECIES
14. STAGES OF ASANAS
• HçÓJç&çqmLçlççÇ - Primary or Preparatory Stage
• Jççì®ççuç - Marching towards goal.
• DçbçÆlçcç çqmLçlççÇ - Final Posture
• Guçì ®ççuç - Reverse Action
• HçÓJç&çqmLçlççÇ - Primary or Preparatory Stage
• NEED TO UNDERSTAND THE DIFFERENCE IN
COMPLETE POSTURE AND FINAL POSTURE
OF ANY ASANA
• THE IDEAL POSITION IS COMPLETE POSTURE
• ANY COMFORTABLE POSTURE AS PER
CAPACITY IS FINAL POSITION
.
15. PRINCIPLES OF ASANAS
• SHOULD BE INITIATED WITH TYPICAL
MENTLE FRAME
• SHOULD BE PRACTICED SLOWLY AND AS
PER CAPACITY
• ONE MUST DO THEM EFFORTLESSLY
• SHOULD MAINTAIN FINAL POSITION WITH
CLOSED EYES FOR 4 -5 BREATHES
• NATURAL BREATHING – CORE OF ASANA
• AVOID COMPETITIVE SPIRIT
• UNUSED PART OF THE BODY SHOULD BE
STABLE AND RELAXED
16. PRINCIPLES OF ASANAS
• PRACTICES OF ASANAS SHOULD HAVE
THOUGHT OF GENDER, PHYSICAL
LIMITATIONS, AILMENTS
• ONE MUST EXPERIENCE ENERGY AND
MENTAL BLISS AFTER PRACTICE
• RELAXATION AFTER EACH POSTURE IS
NECESSARY
• SHAVASANA SHOULD BE PRACTICED
CONSCIOUSLY
• AWARENESS – THE KEY TO SUCCESS
19. THREE SUTRAS OF PATANJALI
• PRINCIPLE -çqmLçjmçáKçcççmçvçcçd ~ 2/46
• TO ATTAIN FOCUSSED CHITTA AND REMOVAL OF
VRUTTIS ONE HAS TO PRACTICE ASANAS GIVING
STABILITY AND COMFORT SIMULTANEOUSLY
• PATANJALI HAS NOT ADVOCATED ANY SPECFIC
ASANA BUT HAS GIVEN LIBERTY TO PRACTICE
ANY SUCH ASANA WHICH LEAD TO PHYSICAL
AND MENTAL STABILITY
• DUE TO LACK OF SPEED ONE GETS CAPACITY TO
MARCH TOWARDS ANTARANG SADHANA
• ALONG WITH OUTER BODY ONE NEEDS TO
FOCUS ON INTERNAL ORGANS AND THEIR
STABILITY
20. THREE SUTRAS OF PATANJALI
• INNER ORGANS ARE CONTINUOUSLY
WORKING SO THEY SHOULD BE STABILISED
SLOWLY
• BREATHING, METABOLISM AND THOUGHT
FLOW SHOULD SLOW DOWN
• STABILITY IS PHYSICAL AND SUKH BLISS IS
MENTAL
• THEREFORE ONE SHOULD HAVE SUCH
POSTURE WHICH GIVES BOTH THESE AT A
TIME
21. THREE SUTRAS OF PATANJALI
• TECHNIQUE - Òç³çlvçMçÌçÆLçu³ççvçvlçmçcççHççÆÊçY³ççcçd ~ 2/47
• ALL STEPS FROM PRATYAHAAR NEED PHYSICAL AND
MENTAL STABILITY WHICH CAN BE ACHIEVED WITH
THIS TECHNIQUE
• Òç³çlvçMçÌçÆLçu³ç - MççjçÇçÆjkçÀ GHçç³ç EFFORTLESSNESS – PHYSICAL
ASPECT
• DçvçvlçmçcççHççÆÊç -cççvççÆmçkçÀ GHçç³ç (mçcççHççÆÊç - lçvcç³çlçç) ASSOCIATION
WITH INFINITY – MENTAL ASPECT
• SWAMI VIVEKANAND SAYS – IT MAY BE DIFFICULT TO
ASSOCIATE WITH NIRGUN NIRAKAR SO ONE HAS TO
MERGE SELF WITH SIMPLE VISIBLE THINGS BY MIND
22. THREE SUTRAS OF PATANJALI
• IMPACT/BENEFIT - lçlççí ÜvÜçvççÆYçIççlç: ~ 2/48
• WITH CONTINUOUS AND PROPER PRACTICE OF
ASANAS WE CAN HANDLE PLEASURE –
DISPLEASURE, GOOD – BAD, TRUTH – FALSE, HOT-
COLD AND CAN REDUCE THEIR PINCH
• WITH PRACTICE OF ASANAS THE MENTAL
CONCENTRATION IS NOT IMPACTED IN SPITE OF
DUALITIES
• THEREFORE WE CAN SAY – THOUGH WE MAY NOT
REMOVE DUALITIES BUT CAN PROTECT MIND FROM
THEIR IMPACTS
23. ASANAS – RESEARCH BASED RESULTS
• EFFLORT LESS PRACTICE OF ASANAS LEADS TO
ENERGY GETS RESTORED
• HOWEVER IF DONE WITH OVER EXERTION IT
LEADS TO WASTAGE OF ENERGY
• REF. MUSCLE ACTIVITY IN ASANAS; KARAMBALEKAR P. V., DR.
BHOLE M.V. & GHAROTE M.L. YOGA MIMANSA ISSUE NO. 12 - 1
24. ASANAS – RESEARCH BASED RESULTS
• STUDY ON GROUP OF ASANAS
SHOWED:
• INCREASE IN BMR, BREATH HOLDING
TIME,
T-4 THYROXINE, HAEMOGLOBIN & RBCS
• INCREASE IN FLEXIBILITY
• INCREASE IN GENERAL PHYSICAL
FITNESS INDEX
REF.: ENCYCLOPEDIA OF TRADITIONAL
ASANAS
DR. M. L. GHAROTE
LONAVLA YOGA INSTITUTE