The word asana comes from a sanscrit root asa; to “take a seat” Asana refers to any position useful for improving body’s vitality, flexibility, strength, restoring and maintaining health and wellbeing, and cultivating the ability to remain seated in meditation for extended period of time. In Yoga Sutras, Patanjali defines asana as follows: “To be seated in a position that is firm and relaxed”
Basic guidelines for practice:
- Stomach should be empty, allow at least two hours after a meal.
- Use of pressure or force is not suggested, the body should not tremble.
- If you feel the body is stressed, relax in a child’ pose or savasana.
- Listen to your body, be aware of your body’s needs when practicing,
- Do not strain or overstretch.
- Doing the pose correctly means safety for your body.
- Come out of the pose when you need and rest.
- Build your strength gradually, be patient, no need to compete, not even with yourself.
- Modify poses for your body, the instructions given are suggesting the direction, not where you must be.
- Explore different ways to experience the pose and make it work for you.
- Daily practice for 20-90 minutes is reccomended, at least two times a week.
- Daily practice for shorter period of time is better than longer practice sometimes.
- Daily, even a short time practice will help build concentration, increase flexibility, you will more likely look forward to practice the next day.
- Set aside time and a place for your practice. Minimize distractions.Prepare all your props such as bolster, block, blanket and strap ahead of time
- Wear loose and comfortable clothing.
- Choose a moderate intensity, you practice can be as challenging as you want.
- Start slowly, pay attention to the alignment.
- If you want more intensity, hold positions longer.
- Include more challenging postures when ready.
- The benefits of asanas increase when a Pranayama is used with poses.
THE BREATH IN ASANA:
Directing breath consciously into an area of the body helps to relax and expand that area. The nerves get stimulated, sensitivity is enhanced, and the circulation is improved. Breath fuels the internal heat which helps to meet challenges, and maintaining the pose steady.
Inhalation when:
- Opening and expanding
- Extending and lengthening the spine
- Arms open to the sides or up overhead
- Moving against gravity when moving up into a pose
- Coming out of the forward bend
Exhalation when:
- Flexing, closing or folding into a position
- Going into a forward bend
- Arms returning down
- Going into a twist
- Relaxing down with gravity
