Hatha Yoga Asanas-1
Physical
Postures (“Asanas”):
Postures (“Asanas”) and targeted muscle exercises are aerate and assist
blood flow to targeted regions of the physical body.
Haá¹ha Yoga consists of fifteen primary postures, of
which seven are seated and eight are non-seated, plus a combination of
additional postures (“asanas”), making a total of 84 asanas. Postures
(“asanas”) being redesigned as something other than a seat for meditation.
The major 3 texts that explained “Asanas” are
Gheranda Samhitha, Hathayogapradipika and Shiva Samhitha.
The table showing description of major
“asanas” in 3 major texts of Hatha Yoga and the chapters.
No |
Name in Sanskrit |
Name in English |
Gheranda Samhitha |
Hathayogapradipika |
Shiva Samhitha |
1 |
Bhadrasana |
Fortunate |
2.9–2.10 |
1.53–1.54 |
Nil |
2 |
Bhujangasana |
Serpent |
2.42–2.43 |
Nil |
Nil |
3 |
Dhanurasana |
Bow |
2.18 |
1.25 |
Nil |
4 |
Garudasana |
Eagle |
2.37 |
Nil |
Nil |
5 |
Gomukhasana |
Cow face |
2.16 |
1.2 |
Nil |
6 |
Gorakshasana |
Cowherd |
2.24–2.25 |
1.28–1.29 |
3.108-3.112 |
7 |
Gupthasana |
Secret |
2.2 |
Nil |
Nil |
8 |
Kukkutasana |
Rooster |
2.31 |
1.23 |
Nil |
9 |
Kurmasana |
Tortoise |
2.32 |
1.22 |
Nil |
10 |
Makarasana |
Crocodile |
2.4 |
Nil |
Nil |
11 |
Mandukasana |
Frog |
2.34 |
Nil |
Nil |
12 |
Mathsyasana |
Fish |
2.21 |
Nil |
Nil |
13 |
Mayurasana |
Peacock |
2.29–2.30 |
1.30–1.31 |
Nil |
14 |
Mathsyendrasana |
Matsyendra's pose |
2.22–2.23 |
1.26–1.27 |
Nil |
15 |
Mukthasana |
Freedom |
2.11 |
Nil |
Nil |
16 |
Padhmasana |
Lotus |
2.8 |
1.44–1.49 |
3.102-3.107 |
17 |
Paschimotthanasana |
Seated Forward Bend |
2.26 |
1.30–1.31 |
Nil |
18 |
Sankatasana |
Contracted |
2.28 |
Nil |
Nil |
19 |
Shavasana |
Corpse |
2.19 |
1.34 |
Nil |
20 |
Shalabhasana |
Locust |
2.39 |
Nil |
Nil |
21 |
Siddhasana |
Accomplished |
2.7 |
1.35–1.43 |
3.97-4.101 |
22 |
Simhasana |
Lion |
2.14–2.15 |
1.50–1.52 |
Nil |
23 |
Swasthikasana |
Auspicious |
2.13 |
1.19 |
3.113-3.115 |
24 |
Usthrasana |
Camel |
2.41 |
Nil |
Nil |
25 |
Uthkatasana |
Fierce |
2.27 |
Nil |
Nil |
26 |
Utthana Kurmasana |
Raised Tortoise |
2.33 |
1.24 |
Nil |
27 |
Utthana Mandukasana |
Raised Frog |
2.35 |
Nil |
Nil |
28 |
Vajrasana |
Thunderbolt |
2.12 |
Nil |
Nil |
29 |
Virasana |
Hero |
2.17 |
Nil |
3.21 |
30 |
Vrikshasana |
Tree |
2.36 |
Nil |
Nil |
31 |
Virsasana |
Bull |
2.38 |
Nil |
Nil |
32 |
Yogasana |
Union |
2.44–2.45 |
Nil |
Nil |
The hatha yoga texts say that before starting yoga
practice the practitioner (“sadhaka” or "yogi") should establish a
suitable place free from all distractions. After choosing a peaceful and stable
place, the practitioner ("yogi") begins asana exercises. These
manifestations take many forms. For a beginner, these ("asanas") are
uncomfortable. It is difficult for a beginner because the body keeps shaking
and is unbearable to hold for a long time. However, muscle tone improves with
repetition, persistence, and effort, the position of postures improves.
According to the hatha yoga texts, each posture becomes perfect when
"effort disappears" and the practitioner (“sadhaka” or
"yogi") no longer thinks about “asana” and body position, breathes
normally and dwells in one's meditation ("Ananthasamapathibhyam").
There is considerable variation in “asanas” among the hatha yoga texts, and
certain names are used for different poses. Most of the early asanas were inspired
by nature and sages had adopted symmetrical and harmonious flowing forms of
animals, birds and plants.
Asanas are physical postures scientifically designed
by great sages for physical, mental and spiritual growth of peoples. Firstly it
makes our physical body immune to diseases and secondly it is ladder for the
higher practice of Yoga.
Upanishads in Hinduism are the ultimate source of
knowledge and in the “Yogachintamani Upanishad” verse 109 says that,
“Asanen rujam hanthi pranayamen pathakam, vikram
manasam yogi prathyaharen muchyathey”.
This states that Yogi eradicates diseases by
Physical postures (“asanas”), eliminates sins by breath control (“Pranayama”)
and stops mental fluctuation by withdrawal of mind (“Pratyahara”) from the
external world.
Sage
Patanjali’s in his
Yoga Sutra chapter 2nd 49th verse says that,
“Thasmin shanthi swasa praswasa yogasthi
vichhechhyathey pranayama”
It says that pranayama is the deliberate cessation
of inhalation and exhalation and it is done only after physical postures
(Asanas”) are perfected.
The text “Yogakarika” says that,
“Sathyasane Susidhhe cha praswasa swasa yogasthadha,
yordharbahirgathiechyathe pranayamam sa uchhathey”
It says that pranayama is the conscious cessation of
air entering and leaving the body and is done only after the physical postures
(asana) has been completely perfected.
“Shandilya Upanishad” 1.3.15 says that,
“Yamaniyamasanabhyasayuktha purusha pranayamam
chareth”
A practitioner (“sadhaka”) who has practised yama,
niyama and asana should do pranayama.
In Bhagavad Gita 6th chapter 13th
verse says that,
“Samamkaya shiro greevam dharayannachalam sthira,
sampreksha nasikagram swam dishaschanavalokayan”
This states that the practitioner (sadhaka or yogi)
should sit steadily with his body, neck and head erect. Instead of looking here
and there, look at the tip of the nose.
Sage
Patanjali in his Yoga
Sutra in the 2nd chapter 46th verse says that,
“Sthira sukham asanam”
This says that “asana” is a physical posture in
which one can remain with steadiness and comfort.
In Vedantasara verse 63 says that,
“karacharanadi samastha navishesha lakshanani Padma
swasthikadinyasanani”
Asana is a special position of the limbs.
Sage
Sankaracharya in his
script “Aparokshanubhuthi” the 112nd verse says that,
“Sukhanaiva bhavedhasmin ajasram brahma chintanam,
asanam thath vijaneeyannetharam sukhanashanam”
Sage Sankaracharya says that it is a suitable
physical posture to meditate on “Brahman” endlessly. A physical posture which
attenuates the relief of the body are not real asanas.
This is described in “Shandilya Upanishad”
1.14 which says that,
“yan asanam vijitham jagath thrayam then vijitham
bhavathy”
Perfection in the physical posture or asanas is a
great attainment and it is called “Asana Jaya”. It brings steadiness and
calmness.
Again in the Upanishad “Thrishikha Brahmanopanishad”
verse 52 says that, “He who triumphs over asanas conquers the 3 worlds.
In Hatha Yoga “Asanas” are the first and prominent
step (“anga”) and it is explained in the first part of Hatha Yoga.