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Body Postures:
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Body Postures:
Asana is
Sanskrit for "seat". The plural is used to describe yoga 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.
Modern usage of the word "asana" in reference to the practice of yoga
generally intends the former definition of a physical posture or pose. In
the Yoga Sutra, Patanjali describes "asana" as sitting meditation, where
meditation is the path to self-realization. "Asana", therefore, means both
simple postures and a path to unity of spirit.
Although "asana" 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.
The practice of asanas promotes:
muscle flexibility
bone strength
hard tissue strength.
It also:
massages the internal organs
brings various internal and glandular functions into balance.
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.
The physical aspect of yoga, the asanas, has been much popularized in the
West, and devoted celebrity practitioners like Madonna and Sting have
contributed to the increased visibility of the practice. This has given
rise to the misconception that yoga consists only of asana practice. Yoga
asanas are actually part of Hatha Yoga, which is just one of several
different yogic paths.
In the Yoga Sutra, Patanjali writes of asana as the third of the 8 limbs
of classical yoga (Raja Yoga). These eight limbs are the yamas
(obligations), niyamas (devotions), asanas (postures), pranayama (breath
work), pratyahara (sense withdrawal or non-attachment), dharana
(concentration), dhyana (meditation), and samadhi (realization of the true
self and/or unity with god). |
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Adho Mukha
Svanasana |
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Yoga Postures (Asana) |
Adho Mukha Svanasana also called
Downward Dog or Downward-Facing Dog is a popular Hatha Yoga
posture or asana.
Downward Dog begins by kneeling with the
hands and knees on the floor, hands under the shoulders, fingers spread
wide, knees under the hips, knees about seven inches apart, spine straight
and relaxed.
On a deep exhale, the hips are pushed toward the
ceiling, the body forming an inverted V-shape. Legs are straight. Arms are
straight, elbows engaged, shoulders wide and relaxed. The heels move
toward the floor. Hands and feet remain hip-width apart. If the hamstrings
are very strong or tight, the knees should be bent to allow the spine to
lengthen fully.
Pressure is avoided on the wrists by pressing into
the fingers and palms, directing the push upward into the hips. The head
drops naturally. The heart moves toward the back wall.
The hips move up and back. Relying on the breath
while holding the posture, the student takes deep, steady inhales and
exhales that create a flow of energy through the body. Concentration on
maintaining a slow, rhythmic, sustaining breath is most important. On an
exhale, the student releases onto the hands and knees and rests.
Teacher and practitioners of yago believe that the
benefits of Downward Dog include
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Stretches the shoulders, legs, and spine.
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Builds strength throughout the body.
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Provides an overall body stretch.
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Removes fatigue and rejuvenates the body.
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Increases blood flow to the sinuses.
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Strengthens the immune system.
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Calms the mind and lifts the spirits.
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Improves digestion.
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Strengthens arms, legs, and feet.
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