Ashtanga Yoga - the 8 fold path

Part 3 - Asana Yogic Concept

The 3rd component of the Ashtanga Yoga is the most 'visible' one: the asanas or postures.

1. The difference between exercise and asana

Exercise means exertion, exercise is done with fast movements, movements which are carried out by the muscles and work on the muscle fibres. The muscles need energy to perform the exercise; they need oxygen and glucose, which gets burned to give the cells energy. Exercise asks for more blood supply to the muscles which makes the heart pump faster so the heart rate as well as the breathing rate increases.

While we are practising asanas the heart rate, the breathing and blood pressure should not increase, they should reduce. Fast movements are to be avoided; Yoga is the saving of energy.

Exercise Yoga Asana Movements Dynamic Steady Movements Speedy Slow Movements Isotonic Isometric Heart Rate Increases Decreases Respiration Rate Increases Decreases Blood Pressure Increases Decreases

Isotonic means that the length of muscles is changing; the muscle needs oxygen which makes it an exercise.
Isometric is practice with relaxed muscles, the toning of muscles is reduced; the length of muscles remains the same. The muscles will not need extra energy.

Yoga Asana is not exercise but Yoga Asana is relaxation

2. What is Asana?

Asana means posture and existence but existence without doing anything. There is no movement while being in an asana; an asana is a steady posture:

Sthir – Sukham – Asanam Asana is a steady and comfortable posture (Patanjali Yoga Sutra 2.47)

Asana is movement without movements. But in order to obtain the asana movements are essential. There are 4 steps in performing an asana:

1. Pre-position
2. Attaining the asana with movements
3. Asana posture: a relaxed and stable pose
4. Releasing the asana with movements

Step 3 is asana, steps 1,2 and 4 are not asana. Asana is a steady and comfortable posture, but movements are essential to obtain and release the asana. These movements must be very slow and under control. The movements must be supported by correct breathing.

The steadiness and comfort should be in both the physical body and in the mental condition: these two are interdependent. Steadiness and comfort are also interdependent.

3. Levels of Asanas

Asanas can be practised on following levels:

Level 1: with fast movements & without steadiness

• This is a non-yogic level
• This is a type of exercise
• Different muscles will be exercised and will be trained properly
• Functions of joints will improve

Level 2: with slow movements but without steadiness

• This type of asana is useful for a person with joint problems e.g. arthritis, frozen shoulder and joint pains
• Useful for physical weak persons
• Improves blood circulation to different muscles and joints

Level 3: with slow movements and with steadiness for a certain period

• = same advantages as level 2
• Posture maintained for a certain period of time: the stretching and contracting of the muscles will improve blood supply of certain organs connected with the asana

Level 4: with slow movements, steadiness for a certain period and relaxation of the muscles

• = same advantages as level 2 and 3
• Relaxed muscles means that the stretch will be transferred to some internal organs. As these organs are also made of muscles they get stretched as well
• This action improves the functions of the organs
• This act stimulates the blood supply to that organ providing the oxygen and glucose
• By practising asanas in such a way we supply our organs with extra energy

Level 5: slow movements with steadiness for a certain period and concentration of the mind on any organ of the body

• = same advantages as in levels 2, 3 and 4
• By concentrating the mind on any particular organ the mental energy will provide to do the same
• As a result the particular organ will improve its’ functions

Level 6: slow movements and steadiness for a certain period (half an hour) and concentration of the mind on infinity

• The aspirant who want to progress on higher levels can practice some of the asanas on this level
• This level can only be achieved after practising the prior levels
• This type of practice will lead to control of the mind
• The practitioner can reach beyond the dualities of life as explained in Patanjali’s Yoga Sutra’s
  

PranaYoga - Yoga & Relaxation	Last Update: 6-11-2007