Traditional & scientific views on Asana
- sthira sukham asanam
- Prayatna shaithailyam anant samapattibhyam
- Hathapradipika- Kuryat asanam stheiryam arogyam changalaghavam
- Gherand samhita- Asanena bhaveta drudhata
Difference of Asana and Physical exercise
- Rapid , jerky movements. (kinetic)
- Heart rate- get increased
- Breathing becomes faster
- Metabolic rate is increased.
- More energy expenditure.
- Concentration towards the movement or outside object.
Asana- scientific definition
- Maintaining the posture (static)
- Heart rate remains at the rest.
- Breathing remains as usual or later on slows down.
- Metabolic rate slows down .
- Less energy expenditure. (asana itself is a rest)
- Concentration towards inner side.
Asana- scientific definition
- To train the mind through postural discipline.
- To keep body stable consciously in specific posture with comfort .
- Adaptation and maintaining specific posture through skillful , gentle movements which produces physical, psychophysiological and spiritual benefits.
Stages of Development
|Effort||Pain /discomfort. (Bearable)||Stable for some time|
|Effortlessness||Pleasure||Stable for a long time|
Principle and prerequisite for Aasan
- One can practice asana 3-4 hrs after- solid food, 1 hrs after- liquid or juices and ½ hr after- water.
- Advance asana should always be performed with clear bowel.
- Avoid any kind of jerky movement or outside pressure which may lead to injury.
- During asana wear loose and comfortable cloth very much necessary for energy flow.
- In acute disease or any abnormal pain avoid asana.
- Female should not practice any advance asana during 3 days menstrual period.
- During pregnancy any asana which increase abdominal pressure must be avoided
Before taking particular pursuit of asana one should be clear with objective.
- Asana should be performed in very slow and rhythmatic manner
One should avoid practice asana in too much cold or hot.
- Too much effort should be avoided
Asana as co-ordination
- Musculoskeletal co-ordination.
- Neuromuscular co-ordination.
- Cortico-cerebellar and corticolimbic co-ordination.
Benefit of the Asana
- Improves qualities of muscles- elasticity, endurance, length,
- Improves the flexibility of joints. (range of motion)
- Proper nourishment of the bone, cartilage, ligaments and bone marrow.
- Massage to the intra-abdominal organs.
- Improves digestion (by improving peristalsis and glandular secretions. )
- Stabilizes the metabolic rate. / helps to eliminate metabolic toxins.
- Improves the efficiency of respiratory organs. (muscles, bony cage, diaphragm, lungs)
- Nourishes the sense organs.
- Decreases the effects of stress (which appears on the body)
- Enhances parasympathetic tone.
Psychological effect of asana
- Non- reactiveness
- Change in habits
Benefits in day to day life
- Diminished unnecessary body movements in rest.
- Improvement in the body language.
- Habit to sit in standard posture./ postural awareness.
- Easiness in all movements.
- Decreased symptoms of fatigue and lethargy.
- Discipline and regularity in daily activities.
- Stable body does not allow the thoughts to reflect on it. This leads to weakening of thoughts.
- Centralization and channelization of the vital energy through proper musculoskeletal work in the specific posture.
Difference between effort and effortlessness
|Significant muscular activity. (contraction)||Very less muscular activity.|
|Respiratory interference.||No respiratory interference.|
|Difficult balance.||Very easy balance.|
|Stability for limited time.||Stability for longer time.|
|Feel to withdrawal the posture.||Feel to remain in that posture.|
|Sensation of stretch and pressure.||Very negligible sensation of stretch and pressure.|
|Concentration towards body sensations||Concentration towards the subtle things.|
Type of asana
|Very less muscular work. (very less stretching and contraction.||Less muscular work. (less stretch and contraction)||Comparatively more muscular work. (significant stretch and contraction)|
|Effective in fatigue or exhaustion.||More effective after relieve of the fatigue.||Can do only after relieve of the fatigue.|
|More surface of body is on the ground.||Less surface of body is on the ground.||Comparatively very less surface of body is on the ground.|
|Breathing is easy but not complete.||Breathing is easy and complete.||Breathing is as usual or somehow restricted.|
|Aim is relaxation of body and mind.||Aim is to improve and maintain alertness.||Aim is to improve the physical quality and prepare body –mind for pranayama and meditation.|
|Spine remains in its normal curvature with support of floor.||Spine remains in normal curvature without support.||Spine- flexed, extended, twisted , bended.|