Any assumed attitude of mind will be reflected in an obvious, or a subtle corresponding attitude of the body. This is now a well known fact.  The relationship has been known and utilized for centuries and applied in the traditional art of self development by those who adhere to the teachings and practices of Yoga. This system utilizes physical poses to help the mind, and applies mental attitudes to help the body.

Although there is a highly developed system based upon 84 classical yoga Asanas, as they are called, the simplest practice is fundamental.  It is called Tadasana and represents the erect, upright mind and character, the confident individual whom we aspire to become. There is an associated physical discipline and muscular effort involved in standing upright, walking tall and sitting without slumping.

It is never too early to help young children understand it is beneficial to be able to assume the habit of these positions that will in time benefit their physiological and psychological well being.

The first image is the casual stance and the second demonstrates that even infants can make the effort necessary to assume Tadasana – with a clue as to that effort best evidenced in the toes !

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Most of these Asanas are designed to increase body strength and they require a certain strength for their execution.  Further strength is developed by extending the duration in holding the Asana but in the main, exponents apply a matter of seconds only in sustaining a successful balanced position, particularly in the more difficult poses.

In Hatha Yoga these Asanas are those directly related to the masculine principle (the ‘ha’ of Hatha) or the sun energy and outgoing breath. They are the focus for men who seek to apply the yogic principle and to strengthen their masculine energies both physical and psychological.

Women are encouraged to master the easier ones as a physical challenge to tone their muscles, but little benefit comes from any attempt to hold these positions and in some cases there is possible harm in trying.

In training children in yoga practices, boys are encouraged to achieve a degree of strength by attempting the easier Asanas from an early age and young girls are not discouraged. However, it is made clear at the outset that exercises and physical skills and disciplines are different from the other’s.

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A comfortable seated position is required in order to practise breath controls of Pranayama, as well as the mental disciplines and pracitices of Raja Yoga such as concentration and in particular meditation, which demands longer duration of a pose to be held.

There are many variations of the basic classical Asanas used in order to arrive at the desired comfortable position . Adjustments are made for individual special needs but in ease case it is important to assume an upright postion of the spine.

   Although sitting on the heels is appropriate for children and many adults,

            it is a choice for a limiited time. It is known as Vajrasana

  Children enjoy taking the Padmasana or Lotus pose but not for sustained periods

             Perhaps long enough to say their prayers

    Adults usually have to work to regain childhood flexibility and find

    this a pleasantly comfortable one – Sukhasana

     This is the half lotus – towards Padmasana

     Known as Siddhasana – the Perfect Pose

The following Asana is an extreme one that offers a serious challenge if one wishes to master the classical poses and to test the full flexibility and capabilities of the body in Hatha Yoga practice and known as the Adept’s Pose.

It is not one to assume for comfort!  

Remember,  comfort is the most important factor if you wish to retain the position for a period of time and this can only be achieved after conditioning your body through the appropriate exercises. 

A special comforter is provided by simply sitting on the corner of a folded rug or low pillow so that you are raised a little and your weight tilted slightly forward. Try it!

If it is not possible or inadvisable for you to assume cross legged postions on the floor, the alternative is to take the so called ‘Egyptian’ pose sitting upright in a chair with feet on the floor and hands placed in the lap or on the thighs.

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The degree of control over many Yoga Asanas is often measured in terms of ability to balance for a period of time.

Balance is for that time demands full physical control although of course some are easier than others.

There are many types of balance – from standing on one leg to balancing the whole body weight on the hands, or even in inverted positions, such as the headstand.

     Spinal Balance Asanas

Balancing on the balls of 2  Feet or on 1                     Balancing on 1 foot and 1 knee or 2

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This is one of the basic health Asanas.  The position is to accent the chest and ribcage so that with the action of deep respiration certain physiological benefits are offered.

Benefits include better circulation and tonic affect on the heart, lungs,  thyroid gland and kidneys.

It is a classic position to assist those with asthma and lung complaints in which case it is sustained for  about 10 deeper breaths. As with all Asanas, a short period of relaxation follows.

Apart from a preventative purpose, the position can sometimes relieve an acute attack of asthma. Children will usually require some support and assistance.

There are several variations in positions of the legs and the arms as illustrated.

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The wonderful system of maintaining a free, flexible, strong and healthy body through the practice of specific positions in addition to those involved in normal daily activity, is invaluable. It is based upon natural abilities for movement and the use of positions, the simplest of which can be observed in young children. The full range of body freedom is formalized in the sophisticated, traditional classical Indian Yoga teaching of the 84 Asanas passed down through the centuries.

There are understandably many common name variations to describe them in English, so there will be differences given out in different teaching institutions throughout the modern world. However there is serious attempt to retain the identity of the 84 classical Asanas by referring to the Indian names for them and standardize them for the future. However, as Indian names will be found to vary also, although each will end in ‘asana’, it demonstrates a certain need for identifying Asanas through the image as well as the word.

As there is a great deal to learn about Asanas beyond the more obvious benefits in self help to maintain a healthy body and balanced mind, in our practice we must, as with all things, apply ourselves to starting at the beginning.

So there are many that can be assumed with comparative ease by a beginner and many that are beyond present capacity. It is patient attention to the simple Asanas and the incorporation of the right breathing or pranayama, together with a mental focus upon its purpose that will bring results that will be experienced almost immediately. This will encourage further training.

Every Asana has a basic form, that can be modified to allow those with physical limitations to derive benefit or offers further variations that are more challenging to the serious Hatha Yoga exponent who may seek to proceed to master the full range of the more advanced Asanas.

But we must be reminded that merely to assume Asanas as a demonstration of acrobatic abilities is not in the spirit of Yoga, which is designed for inner mastery of mind and body, so that one’s soul can grow, blossom and expand so that spiritual consciousness can be experienced.  

The following images demonstrate a few variations of Asanas with varying degrees of difficulty – all of which, remember, can be modified, and some extended.

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The Spinal Twist or Half Twist –Ardha Matsyendrasana – is generally mastered  but the Full Twist is extremely difficult.

The Plough or Halasana has many well known variations

Head Knee or Paschimottanasana has several increasingly difficult variations

Lunge , Leg Split or Anjaneyasana has several popular variations

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It is easy to see that yoga students could approach their disciplines in a manner that is motivated by an aim to physically master each of the classical Asanas.  But this is only the beginning.

The system of Asanas was developed through understanding that the attitudes of the body affects the mind just as a mental attitude reflects in the physical stance or position assumed. Body language is well accepted now in fresh awareness of an ancient rule.

To allow flexibility to assume any physical attitude at will, or to apply strength to our mind and will, the 84 classic Asanas were devised. These represent a complete cataloguing of physical abilities but also they have corresponding psychological attitudes associated with them. The complexity is difficult to fully comprehend but the basic principles are possible to practise and to apply for our benefit  as we discover for ourselves this art which helps us to integrate mind and body.

For example –

Anjaneyasana is a representation of mental aspiration through personal effort

It can be used to uplift us when suffering despondency or even pain.

Bakasana expresses strength and confidence to rise above problems

This represents a test of our will, our strength, our balance and self belief.

Chakrasana reflects generosity and turning personal selfish ego inside out

When aware that we are becoming too self centred, it is useful.

Garbhasana is a symbol of foetal security, refuge, safety- to feel complete and comforted

When we feel things are too much to bear after hurt, trauma.

Halasana awakens spinal energies to flow towards the upper chakras

This is used with caution to gradually stretch the channel between body and brain in time to develop the siddhis or full potential of our faculties.

Suryasana -  It is here that we  identify with the power and strength of the Sun.

This asana represents all positive energies qualities of the soul – to help our self image.

Sirshasana demonstrates the complete reversal of depression and material limitations by stimulation of our full brain potential.

We are reminded that attunement to the spiritual values rather than the worldly values is in opposition to general thought.

Savasana is the surrender of the whole psyche awaiting refreshment by the Universal energies of nature.

Positive vitality increases as we dissolve negative emotions and mind states. By so doing, we encourage our future growth through an expansion and acceptance rather than by a resistance of life.

It is important to remember that each Asana is only completed by maintaining the position for a period of time together with specific breathing or pranayama and sometimes the addition of bandhas. Seek the advice of your Yoga teacher.

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To avoid the use of Asanas becoming an abuse through sheer fascination with the variety and complexity of positions that the human body is capable of assuming or accomplishing, it must be borne in mind that there should be a reason and purpose for selecting each pose.

 Understandable the student will wish to attempt positions and to practise for personal accomplishment and rather more limited understanding, the following offers a simple a guide for the yoga teacher who should be aware of the very reason behind any suggestion that students assume particular Asanas in classwork. 

Some purposes are as follows –

Relaxation – Tension/contractile Asanas , followed by resting and Yoga Nidra.

Health – tonic Asanas for glands, nerves, circulation to joints, kidneys heart etc.

Remedial Asanas – to counteract health problems – asthma, headaches etc.

Stretching tendons – for increasing flexibility

Strengthening muscles – requiring maintained contraction of muscles

Involvement of infrequently used muscles – difficult Asanas

Mental control of entire muscular system – specific areas and the body entire

Vitalization – to help release flow of prana and relieve fatigue

Balance – to improve sense of balance and self confidence

Concentration – introduce new Asanas or those needing concentration

Challenge Asanas – those a little beyond the present ability of student

Sun/Moon Hatha Yoga choices – alternation of strength /flexibility

Glands and Chakras are stimulated according to the Asanas selected

Accenting strength (male) or flexibility(female) poses relevant to the birth sex

Encouragement Asanas- graded so students build confidence and capability

Will Power – testing the ability to overcome discomfort (discriminate with this)

Psychological Asanas – to assist each one with personality self culture – Sadhana

Preparation for Meditation  – Asanas that stimulate the brain but relax the body

Meditative Asanas should be comfortable to hold for a period, with spine erect,

Either in X legged or in the ‘Egyptian’position- knees together, hands on thighs.

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  Look for more details on psychological benefits in the post in category ‘Psychology’.

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Mastering Yoga Asanas offers the third stage in traditional training in the 8 fold system prescribed by Patanjali.

 The system of Asanas was developed through understanding that the attitude or the position of the body affects the mind just as a mental attitude reflects in the assumed physical stance or posture. What we now call “body language” in modern understanding is just a new awareness of an ancient principle. Aware of the intimate association between mind and body the Indian sages developed a system of Yoga Asanas to assist both physical and spiritual development and well being. Traditional training in Hatha Yoga encourages mastery of some or all of the 84 classic Asanas over a period of time. This demands skill in both strength and flexibility and assists in activating our full range of mental faculties.

Together with this training in assuming physical attitudes is the development of the individual’s thought and philosophy which reflects his attitude to life. He is encouraged to assume a philosophy that serves to guide him through life. It must be not only based upon the classical code of ethics (the Yamas/Niyamas) but directed from within him by his own intuition. This mental attitude he takes to life also requires strength and flexibility.

One aspect of the Hatha Yoga Asanas focuses upon the evolution of the physical make-up and the muscular development of the human form from its presumed aquatic origins, advancing to present man. The muscular system evolving through the various kingdoms is reflected in the symbolic Asanas which begin with such postures as the “fish” and proceed through the amphibian, reptile, bird, and mammal stages until human muscle development is complete. Each asana exercises or utilizes a particular set of muscles corresponding to those used by the creature after which the asana is named.

Another important purpose of Asanas is to achieve physical health and longevity and there are a number of Asanas which are practised for this reason, the most important of which are listed under the article “21 Health Asanas”.

In addition to those that stimulate the physiological functions of the body there are others that correspond to human symbols of qualities and desired attributes of the human psyche that we wish for in our own character. These are represented in the Asanas and named after the god-like noble qualities which serve as our inspiration.

There are many other types of Asanas. . Whereas there are those recommended for improving health, there are others that have a psychological purpose in establishing particular moods and thoughts. Some are for purification, others for strengthening, steadying, calming the nerves, for lightness and flexibility, for balance, and for self confidence. Yet others are for spiritual use in meditation.

When assuming any Asana we must use discrimination and refrain from “performing” an attitude of body just for the sake of it, without having a reason and purpose.  Practising the physical Asanas without deeper purpose will debase the system to a level akin to sheer acrobatics.

If you overstrain through wrong use of the Asanas, certain forces are awakened prematurely or damage is done to the fine network of vital channels, known as the nadis, which weave a fabric of vital energy protecting you from outside influences and detrimental vibrations. It is your shield of protection.  Awareness of this etheric shield will come to you through patient observation of the body and correct application of the breathing and asanas.

The key to effective results from your practice is dependent upon the specific breathing you employ whilst holding the position as well as the duration that each Asana is held.

Understand the type of body you possess and learn to perfect it within any obvious limitations until perfect health is attained with the assistance of your teacher. 

The 21 Health Asanas will be guide as they include the several required to keep the spine free – forward bending, back bending, side bending, twisting and inverted position and the comfortable seated position needed in order to practise Pranayama and meditation .

An important  reminder of the essential simplicity of the system is that although 84 positions of the body may be assumed, and the challenge and mastery of them is admirable, the great Siva taught the first 4 as being Siddhasana, Padmasana, Simhasana, and Bhadrasana.

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The science of yoga positions known as Asanas is based upon the health requirement not only to employ the full capacity of body movement but also to use static positions that will encourage circulation of blood and energy or prana to specific organs. The classical Asanas by tradition, number 84 and of these, there are approximately 21 of most direct general health benefit.

 Select 21 of the most appropriate asanas for you to incorporate in your regular daily practice.

Bow – spine, abdominal organs, womb

Camel – Uterus, thighs

Cobra – nerves insomnia, kidneys, uterine organs, thyroid

Cow-Head – circulation to head and brain, breasts, lymphatics

Dead Man – relaxation – nerves H.B.P. etc

Eagle – ovaries and gonads

Fish heart, lungs adrenals

Hare – head, brain, circulation to facial tissue

Head-Knee – glands – rejuvenation

Hero – assimilation – digestion, release nervous tension

Knee Chest – bowels spine

Lion – tonsils, throat, thyroid, brain

Locust – kidneys, back

Plough – spinal traction – longevity

Quadruped – strengthening entire body musculature

Shoulder stand – rejuvenation, thyroid

Side Bend flexures of bowels

Spinal Balance – spinal problems, headaches

Spinal Twist – digestion, spine, gall, liver

Spine Posture – strength in abdomen and spine

Swan – bowels

Thigh – strength

Tortoise – nervous system, lymphatics to arms and legs

Tree – legs, balance

Triangle – spine, legs, hamstrings

Yoga Mudra -basic pressures and release of tension – vitality

Once an Asana is mastered and the position able to be assumed with relative comfort, then it is important to add breath control or Pranayama practices before health benefits can be anticipated.

At this stage, students require direct instruction from a qualified teacher who will guide as to the interval of time these selected Asanas should be held.

Photo

Rishabdev-Vrindavana Gardens

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