In Sanskrit, yoga postures are called asanas. Asana means “a posture giving physical comfort and mental composure.” Asanas affect the glands, nerves, muscles and all the organs of the body. There are many physical benefits, but the most important effect is on the mind. The practice of asanas places pressure on the endocrine glands, and this results in the regulation of hormones secreted from those glands. The hormones affect the emotions, and the resultant emotional balance facilitates concentration and meditation. So asanas help prepare the mind for meditation.
In the West we have come to equate the term “yoga” with yoga postures, but in fact they form only a small – albeit important – part of the whole system. The term “yoga” in fact implies a whole way of life which includes yoga postures as one of its many facets.
Benefits of Asanas
- Balance the hormone secretions from the glands.
- Give flexibility to the body.
- Improve respiration, as well as blood and lymph circulation.
- Massage the internal organs.
- Detoxify the joints.
- Relax the nerves and muscles.
- Prevent diseases.
While practicing asanas, the body should be cool and calm. The stomach should not be full. The room should be clean and warm, and there should be no smoke in the air. Except for the meditation postures, asanas should not be practiced during menstruation or pregnancy. In general, asanas should only be practiced on the advice of a proper teacher.
Rules of Yoga Practice
The most important rules while doing yoga postures are:
a) Do not strain or force any movement.
b) Go slowly, no sudden movements.
c) There is no competition and no rush to achieve some sort of “level”. Practice at your own rate according to your own need.
d) Whenever dizzy or having a little pain, do the posture less vigorously or pause for a little while.
Practicing in the above way, you will get the maximum benefit for your hormones/glands, nerve system and blood circulation. Spread a blanket or mat on the floor and try these simple and effective asanas:
Yogamudra
Sit cross-legged. Hold your left wrist with your right hand behind your back. Slowly lowering your chin, then your neck, bend down as far as you can go, breathing out as you go down. Stay there holding your breath for eight seconds, then rise up breathing in. Practice eight times.
Cobra
Lie on your stomach. Place your hands facing down on the floor beside your ears. Supporting your weight on your palms, push up and raise the chest, looking up towards the ceiling. Breathe in while rising, and hold your breath in that position for 8 seconds. Come down to the original position while breathing out. Practice eight times.
Long Salutation (Diirgha Pranam)
Kneel down with your buttocks resting on your heels and your toes pointing forward. With your palms together, extend your arms up vertically next to your ears. Slowly bring your arms and head down as one, first bending your neck, then the whole upper body, until your fingers hit the floor, keeping your buttocks as close to your heels as possible. Now stretch out with your forehead and nose resting on the floor. Breathe out as you go down, and stay there holding your breath for 8 seconds. Then rise up breathing in. Practice eight times.
