Asanas
History: Where do the asanas come from?
The term asana comes from Sanskrit and means "posture" or "seat". The home of yoga exercises is India, where they are regarded as one of the oldest spiritual practices and are closely linked to the emergence of Hinduism.
According to tradition, the god Shiva is considered to be the first yogi to practice and teach asanas for the spiritual development of the mind.
In ancient scriptures, such as the Yoga Sutras of Patanjali, asanas are described as part of the eight-limbed yoga path to prepare the body and mind for meditation.
The practice of asanas has been passed down through generations and has become an essential part of modern yoga traditions.
Characteristics: What makes the asanas special?
In yoga, the asanas serve to prepare the body and mind for the subsequent meditation. They combine physical posture and movement with inner mindfulness and a conscious breathing rhythm. In addition to the precise execution of the postures, breathing is a central element that contributes to stabilization, relaxation and inner focus during yoga practice.
What subtypes of asanas are there?
Classic asanas are divided into standing, seated and lying yoga poses depending on the starting position. The exercises are also divided into forward bends, backbends and inversions. The backbends and inversions include twists and balance poses.
In addition to the 84 traditional yoga exercises that have been handed down, there are now a large number of modern interpretations.
How it works: How does an asana work?
Every single yoga posture should be started, performed and released consciously and mindfully. Each asana therefore consists of three steps:
1. entering the pose
2. holding the pose
3. consciously releasing the pose
Only then does the next asana follow. Conscious breathing, stability of the posture and personal well-being are essential.
Exercises: What are the most important asanas?
In yoga practice, there are a number of important asanas that are practiced in different phases of a session:
The child's pose (balasana) is often taken atthe beginning of a yoga session. You kneel on the floor and bend your head forward so that your forehead touches the yoga mat. The arms can be stretched out or placed next to the body. The exercise is intended to relax and warm up the body.
One of the best-known yoga exercises is the cobra. You lie on your stomach and lift your upper body off the mat with your hands in a steady, flowing movement. The pelvis remains on the floor. The shoulders are pressed down and the chest is lifted. The head looks upwards. This exercise strengthens the back musclesand mobilizes the spine.
Shavasana is performed atthe end of every yoga session. You lie on your back, place both arms against your body and breathe deeply, evenly and relaxed. Shavasana promotes deep relaxation and regeneration.
Indications: How do asanas work?
A study on mindfulness yoga for stress and burnout, conducted by HonorHealth Scottsdale Shea Medical Center (USA), showed that regular yoga asanas can lower blood pressure, stabilize circulation and successfully prevent stress.
Yoga asanas can also help to mobilize the spine and prevent poor posture . For example, shows another study by Boston University (Massachusetts) showed the positive effects of yoga on patients with back pain.
Contraindications: What side effects do asanas have?
Asanas are generally considered to be well tolerated, but there are situations in which caution is advised. In the case of acute injuries, herniated discs, serious cardiovascular diseases or recent operations, medical advice should be sought before practicing yoga.
Improper execution of the postures or overstretching can lead to muscle strain, joint stress or circulatory problems. Pregnant women should avoid certain asanas or only practise them under the guidance of an expert teacher.
If you are unsure, it is advisable to learn yoga under professional guidance in order to avoid overstraining and ensure that the postures are performed correctly.
Conclusion
The most important facts about the Asanas at a glance
- 1. Asanas are the various body postures in yoga practice.
- 2. Stability, focus on the breath, and a sense of well-being are the foundations for every Asana.
- 3. There are 84 classical Asanas traditionally, but today numerous other variations also exist.
- 4. Asanas should ideally be learned and practiced under professional guidance to maximize their benefits.
FAQ - Further questions about the asanas
In dynamic yoga, asanas only last a few breaths. In yin yoga, on the other hand, you hold a pose for up to five minutes or longer.
Balasana to warm up at the beginning and Shavasana at the end to relax the body and mind should be part of every yoga session.
84 asanas have been handed down.
For back pain, the child's pose, cat-cow pose and downward-facing dog are particularly recommended.