FAQ's about asanas
What is an asana?
THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM translates as: "Asanas are steady and comfortable body postures to tune oneself with the Cosmos."
Asana is not just different postures. It has a much more profound meaning. Each body posture has its own attitude, its own way of tuning to the highest possible frequency of the Cosmos.
Just like a tuning fork needs the proper shape, composition and alignment to vibrate at a particular frequency, asanas done with awareness and the correct alignment allows the body and mind to fine-tune to higher frequencies, to reflect the cosmic energy.
By definition, any asana should have two basic qualities: sthira and sukha. Patanjali describes asana in this way - sthira sukham āsanam.
Sthira means that which cannot be lost, which has become part of your bio-memory. It should feel natural to be in that posture. If after a few weeks without practice you suddenly realize you cannot perform the posture anymore, then the quality of sthira has not been achieved.
Sukha is commonly translated as comfortable. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM says sukham means increasing the capacity to do the posture, to be in the posture. It means practicing continuously and experiencing the sweet pain throughout the day. Sukha does not mean luxury or pleasure. It means experiencing the sweet pain. When the right posture is discovered, you will feel the nectar oozing out of every joint. It will not be pain; it will be sweet pain. You can achieve sukham by increasing the ability to stay in that asana.
There are two ways of finding which asanas are best for you:
- By trial and error, until you find your own sequence, or
- By the guru's instruction
Is alignment important in asanas?
Asanas allow you to align the individual consciousness to the superconsciousness. The body is like a mirror, which you can turn directly towards the light to reflect the original source. Asanas are tools to establish this alignment, where the body-mind and being, integrate themselves for a single purpose of experiencing and radiating the superconsciousness, the eternal bliss, nithyananda.
Where should you keep your attention during asanas?
Most people when coming to a yoga class have their attention on many things, other than themselves. It is easy to get caught into looking at the teacher or other students, especially if they are able to perform aesthetically appealing postures.
Bring your awareness to one of the following:
The soft ujjayi breathing as you inhale and exhale.
A particular point or drishti e.g. the tip of the nose or the ajna chakra, the brow center.
The sensations of movement of the particular parts of the body involved in the posture when moving into the posture and/or the sensation of the inner energies of the body
Allow any experience that comes out of awareness to happen. Some asanas may draw your attention to a particular energy center, in which case, let this process happen naturally, without physical or mental tension. Always connect to the body as a whole, not as fragments. Be expansive and all-inclusive. Let it be a process of self-discovery with intense enthusiasm.
What are the benefits of asanas?
Hatha Yoga Pradipika(1:17) says that one gets steadiness and firmness of body and mind, disease lessness and lightness and flexibility of the limbs.
The physical benefits of asanas are multifold when done with awareness and proper breathing. Each asana has unique and specific effects on the different body systems, regulating and strengthening those body systems.
The practice of asana with awareness will immediately reduce inner chatter, bringing you to the experience of pratyahara and dharana as described by Patanjali. From there, it is ready take a jump into the state of dhyana or meditation and samadhi, the ultimate yoga.
Asanas help open up blockages in the body's energy flows called nadis and energy centers called chakras so that the vital life force can reach every part of the body keeping it healthy.
Asanas are stepping-stones to experiencing higher consciousness.
Are there contraindications to performing asanas?
Yes, there are certain contraindications for specific asanas and categories of asanas. The list of contraindications for the most common asanas can be found in Appendix II of this book.
Any person attending a yoga class should be aware of the possibility of overstrain during practice, especially if the postures are not performed according to the instructions, or outside the comfortable limit of the person. Each individual must assume full responsibility for his or her yoga practice.
Practice ahimsa or nonviolence with regards to your body. Be your best friend while practicing and know when it becomes too much for the body.
What to do just before practicing asana?
Once you become familiar with the series of asanas (postures) practiced in Nithya Yoga, develop the habit of taking a moment to visualize you in that posture before performing each asana. Remind yourself of the space you are creating.
When you take a moment to mentally perform the posture, you are awakening the body's muscle intelligence. When the body is prepared mentally, when this visualization is practiced, the body will flow harmoniously into the posture. The entire asana practice will become easier and more enjoyable.
What are important points remember during the practice?
While performing yoga asana, try to consciously do the following:
Smile softly to yourself. Avoid showing strain and tension showing on the face. It can change your entire performance and experience of the posture.
Keep the eyes soft, wide and always steady.
For all balancing postures, always concentrate the gaze on one point in front of you or on the floor.
When the eyes are still, the mind will be still and therefore the entire body will be still.
Once you are in a posture, do not shift or fidget. If you are uncomfortable, come out of the posture and repeat it with even more awareness.
While performing the postures, remember that you are an embodiment of complete, blissful energy. With each movement, you are moving the bliss.
Each time you breathe, you are inhaling bliss energy and exhaling bliss energy.
What is breathing like during asanas?
The breath is the heart of every posture. Smooth and relaxed breathing will promote a calm mind. The breath will allow you to ease into the posture, maintain the posture and deepen the intensity of the posture.
The breath and the movement must flow in a harmonious togetherness. Generally, unless otherwise specified, all asanas that open the chest are done on inhale and all others that close the chest are done on exhale.
The quality of the breath must be smooth and easy. It is recommended that as far as possible breathing in asana should be done in ujjayi pranayama. Breathing in the movement enhances the effect of the asana in the specified area. It also increases awareness and naturally leads to meditation in the practice itself.
After achieving the firm posture through the right practice and balancing technique, we should learn the practice of expanding our life energy, which is pranayama. Pranayama will be seen in the next section.
Vinyasa krama
The intelligent linking of postures that forms a complete sequence in the practice session is called vinyasa krama. The word 'vinyasa' means 'joining or linking' and 'krama' means 'processes. 'Vinyasa' is derived from the Sanskrit term 'nyasa' which means 'to place', and the prefix 'vi' meaning 'in a special way'. In yoga, this refers to the succession of postures undertaken with a single focus, which allows a harmonious flow.
Vinyasa krama is the wisdom of the Yoga tradition, which states that a practice must be done to suit our life situation. The correct linking of individual asanas and appropriate breathing in a flowing sequence creates a deep physiological impact.
In Vinyasa Krama, asana are performed with a conscious linking of the breath with the movement. If your intention is to practice asana to realize the Self, every breath you take will help break down your sense of separation from others.
The vinyasa method is a step-by-step process that takes into account the pros and cons of a single asana, a situation or an approach. That is why in an asana sequence, there are always preparatory postures to get to the main asana and counter-poses to relieve any tension. It is important to come back into a position from which we can comfortably resume our everyday activities. For example, it is not enough to want to climb a mountain. It is important that we know how to climb up the mountain, how to stay there and how to climb down. This understanding and preparation is what vinyasa is all about.
Surya Namaskar – Sun Salutations
Hatha Yoga Pradipika does not mention the surya namaskar. Surya Namaskar came about later. It is a sequence of twelve asanas, of which there are eight different ones in the sequence while the other four are repeated. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM recommends that one works gradually up to doing 108 surya namaskars in one session without stopping.
The practice when done with awareness, dedication, and focus, synchronized with the breath and in the right context brings one to the space of completion. Surya namaskar practice is a practice in the expression of gratitude and surrendering to the cosmic energy, giver of life. The effect on the individual mind, body, intellect and spirit is incomparable. Early morning is the best time for this practice, facing the east where the sun rises.
An essential part of this practice is moving with the breath. Surya namaskar is done dynamically with the appropriate breathing. The general rule of thumb for the breathing applies. One inhales when the body or chest opens up and exhales when it closes. If the breathing gets too rapid, stop the practice and rest for a while before resuming or stop for the day. Initially, practice at a gentle slow speed, moving gracefully, feeling the stretch and elongation of the body.
Another important component of the practice is the surya namaskar chant. Each Sanskrit mantra confers a different remembrance of the sun, which carries deep meanings that affect the body, senses, feelings and spirit when chanted with deep surrender. The sun refers to both the external sun, the giver of life and the inner sun which is eternal.
There are different ways of chanting in the practice. A mantra can be chanted aloud at the start of each surya namaskar or a specific mantra chanted before each asana is performed. The chanting evolves to mental chanting, and eventually, the mantra is only vibrating inside as one move through the sequence.
The Surya Namaskar works on all body parts, every organ, every system, and every chakra. It strengthens the lungs, heart, circulatory, nervous and musculoskeletal systems. It also burns calories, making it an excellent practice for those in the process of losing weight. A feeling of increased energy and happiness is cultivated with consistent and regular practice.
In every Nithya Yoga class, we start the asana series with six to twelve repetitions of Surya Namaskar. Of all the asana practice, the Surya Namaskar is considered a very effective way to limber up, tone, stretch and strengthen the entire body and the spine. Surya Namaskar is regarded as the king of asanas.
Once you are familiar with Surya Namaskar, you can take a minute to visualize your body performing one repetition. This will awaken your muscle intelligence and memory. This visualization will allow your body to flow harmoniously into the posture, as opposed to struggling and fighting to move through the sequence.
The asanas in the sequence are named as follows:
- Tadasana with Atmanjali Mudra
- Utthita Tadasana
- Uttanasana
- Ashwa Sanchalasana lunge
- Dandasana
- Ashtanga namaskara
- Bhujangasana
- Adho Mukha Svanasana
- Ashwa Sanchalanasana
- Uttanasana
- Utthita Tadasana
- Tadasana with Atmanjali Mudra
Chandra Namaskara - Moon Salutation
Chandra Namaskar is a flowing vinyasa sequence where the practitioner salutes the feminine aspect of energy and divinity, or Devi, represented by the moon.