Asan
In the Yog Sutra, Patanjali describes "asan" as sitting meditation, where meditation is the path to self-realization. Asan is Sanskrit for "seat". The plural is used to describe yog postures; "seat" in this context refers not only to the physical position of the body, but to the position of the spirit in relation to divinity. This idea is often referred to as the "one seat", by yogis and Buddhists alike."Asan" in reference to the practice of yog generally refers to a physical posture or pose. "Asan", therefore, means both simple postures and a path to unity of spirit.Although "asan" originally referred to sitting meditation, its scope has evolved over centuries to cover a great variety of body postures. These postures have their roots in devotion and/or health, but ultimately all are intended to lead back to the possibility of sitting more comfortably in meditation.Of the practice of asanas is considered that it promotes:Muscle flexibilityTendonstrength.Internal massage of internal body functions.A more esoteric intention is to facilitate the flow of prana (vital energy; qi in Chinese; ki in Japanese) to aid in balancing the koshas (sheaths) of the physical and metaphysical body. Yoga asanas are actually part of Hatha Yoga, which is just one of several different yogic paths.In the Yog Sutra, Patanjali writes of asan as the third of the 8 limbs of classical yog (Raja Yog). These eight limbs are the yam (obligations), niyam (devotions), asan (postures), pranayam (breath work), pratyahar (sense withdrawal or non-attachment), dharana (concentration), dhyan (meditation), and samadhi (realization of the true self and/or unity with god). In the Yog Sutra, Patanjali suggests that the only requirement for practising asanas is to be "steady and comfortable". The body should be held firm yet relaxed, and the practitioner should not experience discomfort of any kind. Tightness or tension observed within the body should be consciously relaxed. Breathing should be natural, through the nose and into the belly. This abdominal breathing (pranayam) is called "ujjayi" (pronounced oo-JI-ya), or "ocean breath". Ujjayi means "lifted up".According to yog practitioners, when bodily control is mastered, they are free from what they call the "pairs of opposites", such as heat and cold, hunger and thirst, joy and grief. Listed below are traditional directions for performing asan:A glass of fresh water should be taken before performing asanas.The stomach should be empty. Asanas can be performed 8 hours after a meal, 2 hours after a glass of milk and one hour after eating fruit.Asanas should always be performed early in the morning. If this is not possible, the next best time would be evening, around dusk.The following should be avoided: rich food, very dry food, very hot food, left-overs, and over-eating.Force or pressure should not be used while performing asanas.One should not go out in the cold after performing asanas.Lower the head and other parts of the body slowly; in particular, raised heels should be lowered slowly.The breathing should be controlled and always through the nose. The benefits of asanas increase if pranayama is performed simultaneously.If the body is stressed, perform shavasan (corpse pose).Asanas should be performed in a well-lit, clean and ventilated room. The atmosphere should be peaceful.Light physical exercises, followed by asanas, pranayama and meditation is the ideal sequence.Some claim that asanas, especially inverted poses, are to be avoided during menstruation. Others deny this It is best, however, to begin under the direction of an experienced, and hopefully certified, yoga instructor. Such a person can observe the execution of postures, as well as providing more in-depth instruction to aid in both basic practice, and the practitioner's development as a student.Injuries can occur when excessive pressure is placed on the cervical vertebrae (e.g., during the "plow pose" or the headstand) or when the spine is out of normal alignment and pressure is applied (e.g., during the "bow" pose or the "wheel" pose). The practice of these postures may damage the intervertebral discs and may cause other long-term injuries. The practitioner should feel free to abstain from performing any pose if in doubt as to its safety.