Essential Asanas
In this article we understand how to master asanas to deepen the practice of Yoga Meditation.
The word asana is a Sanskrit word and is translated as “seat” or “pose.” Asanas are not the end of the practice but only a part of the practice. Static asanas are not exercises as understood by the conventional sense of the word.
The Anatomy behind Static Asanas
How can asanas with little or no movement help?
The brain and nervous system constantly send out messages in the form of impulses to the nerve endings controlling the muscles. These impulses are carried by the motor neurons acting like postmen delivering messages. A very active neuron might carry 40-50 nerve impulses per second to its muscle fibers, and a moderately active neuron might carry 10-20 nerve impulses per second.
When motor neurons transmit impulses, the muscle fiber contracts, and when they do not transmit any nerve impulses, the muscle fiber relaxes.
This physiological process was discovered by the yogis thousands of years ago and used to train and gain control of the nervous system. Through experimentation they discovered that the converse also holds true: When the muscles relax the nerve impulses decrease.
So what does one do to make a muscle relax?
Relaxing a muscle requires only two simple conditions:
Do not move. Be still.
Do not fall asleep. Remain conscious.
In fact, when muscles do not move at all, the nerve impulses stop completely.
A completely relaxed muscle such as in Shavasana, the corpse pose, indicates that no nerve impulses are being carried. In this manner the yogis gain conscious control over the nervous system and some functions of the body, that science calls involuntary and reflexive.
A common misconception that still exists among biologists is that muscles continue to receive impulses from motor neurons at rest. However biofeedback since the 1960’s has proven this to be incorrect.
Dynamic versus Static Asanas
Due to the dramatic difference in the way they are practiced, dynamic asanas serve quite a different purpose.
The purpose of dynamic asanas is not attaining the state of Yoga. The purpose of dynamic asanas is toning the muscles, increasing the heart rate, exercising the circulatory system and strengthening the respiratory system. Many modern institutions in the plains of India have integrated dynamic asanas series such as Surya Namaskar in their exercise regime to promote public health and fitness. What is good for physical health is not necessarily suitable for Yoga Meditation. Dynamic asanas do not calm the nervous system. In fact depending on how they are practiced dynamic asanas even excite the nervous system.
Is it necessary to do asanas in Yoga Meditation?
Yes, correct asana practice is absolutely necessary for those who wish to practice Yoga Meditation because asanas:
Balance the nervous system: Asanas are a unique system of poses that calm down and balance the nervous system as a preparation for pranayama (breath and energy practices) as well as advanced states of meditation.
Facilitate diaphragmatic breathing: Asanas open the chest cavity and strengthen the diaphragm so that diaphragmatic breathing becomes effortless and natural, even during deeper states of meditation when we start losing body awareness.
Train the correct meditative posture: Asanas stretch the muscles so that one can sit comfortably in a meditative pose. Poor posture during meditation will lead to discomfort and pain, which is a great obstacle that will force awareness to return to the body level. Asanas also strengthen the back for longer meditation sessions. Without a strong back it is almost impossible to sit in the correct posture for longer sessions. You may use support of the wall in the initial stages but those aspiring to higher states of meditation should have strong backs and erect posture during meditation.
Sharpen the concentration like a laser beam: Besides the above reasons, one of the most important reasons to practice asanas is learning to train your awareness and focus your attention like a laser beam. The meditator first learns to withdraw his attention from all worldly objects and bring his attention to his own body, gradually moving to the layer of breath and energy, then bringing the awareness slowly to subtler aspects of mind and beyond. The entire process of Yoga Meditation takes the meditator gradually inward through the five layers of the yogic body. The attention is trained to gradually sharpen its focus like a laser beam from the gross to the subtle, from the large to the small, from the external to the internal.
How many asanas do we need to do in a Yoga Meditation session?
A single session should contain asanas that:
Stretch the spine
Bend backward
Bend forward
Twist the spine
Reverse the spine
Relax the spine
Rather than quantity, focus on quality. Spend time on preparatory poses so that you can slowly and gradually perfect the asana. Perfection of an asana is not like that of a circus artiste or acrobat. This perfection is not strenuous or contrived; it is natural and effortless.
Download FREE PDF Essential Asanas: Preparation for Meditation
Mastering Asanas: 3 Insider Tips
Imagine the muscle to be like a rubber band. When you stretch the rubber band it is very elastic. However, once the tension is removed, the rubber band contracts immediately.
Everyone remembers the severe muscle cramps after running a race in school or the first day at the gym. This is because the muscle contracted upon sudden stretching. This rubber band principle is known to science as the myotatic stretch reflex.
The rubber band principle also applies when practicing asanas. Use of force to suddenly and violently stretch the muscles, leads to contraction of the muscles. This is counterproductive making asanas strenuous and difficult.
With exhalation the muscles in the body relax. With every exhalation relax deeper into the posture. To make the asanas effortless and easy, stretch slowly and gently; instead of force, use gravity to your advantage.
To gain mastery in asanas:
Stretch slowly; avoid sudden jerky movements
Relax deeper into the pose with every exhalation
Use gravity to your advantage
Guidelines for Asana Practice
Practice at the same time everyday. If you establish a routine, a regular pattern, the mind will be prepared to practice. You will struggle less with laziness and sluggishness. It is customary to practice 4 times a day in our Tradition; asanas is only a short part of this practice. Practice before in the morning breakfast, at midday before lunch, in the evening before dinner and at night before you go to bed. A healthy lifestyle and routine are a prerequisite.
Remember to be flexible in your routine. Touching the mat counts! Even a minute, four times a day is better than three hours on the weekend. It may be a good idea to choose one time in the day when you can devote a longer time for the entire practice. The other practices during the day may be short.
Do not exceed your capacity. Pushing the body violently beyond its capacity not only causes injuries but also agitates the nervous system. This is a form of violence against your own body. Be gentle and loving to your body, and it will serve you well.
Alway relax and rest between poses. Let the heart rate return to normal and the breathing remain smooth and even. Yoga, the traditional way is meant to calm the nervous system.
Do not hold the breath when you rest in a pose. Breathing should be smooth, fine and without jerks. In our Tradition we do not hold the breath during asanas. In general, breathe out when the chest and abdominal area is compressed or twisted. Breathe in when the chest cavity expands.
Keep your eyes closed whenever possible while practicing asanas. This is especially important when you rest in the pose. This calms nervous system, leads the mind within and prepares for the next stage of the practice session, pranayama.
You should know the order in which you practice the asanas and all other practices by heart. Interrupting your practice to look at your list of practices is counterproductive.
Never practice on a full stomach. This will cause indigestion, stomach pain and other related disorders. It is best to practice before meals since this also creates a nice habit pattern that is easier to follow.
Women should not practice asanas during menstruation. This is a good time for complementary practices such as Vichara or Internal Dialogue and contemplation on profound yogic concepts found in the texts of our Tradition such as Mandukya Upanishad.
What do I need to practice asanas?
Wear loose comfortable clothing, preferably made of natural fiber
If your floor is carpeted then you can practice asanas directly on the carpet. If not, you may need a mat.
You do not need to buy expensive yoga mats. In India one often uses an old woolen blanket or carpet.
In south India where it is very warm it is quite common to use a cane mat.
Ancient texts such as the Bhagavad Gita VI.11 also mention use of animal skin.
You may find cotton, silk and woolen shawls useful to prepare your meditation seat and to cover yourself during meditation.
Some meditators find a dark cotton or woolen hat useful to cover the head and eyes during meditation.