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YOGA ESSENTIALS
ASANA
This Month - 6 Poses for a Balanced Asana Routine
From the forests and caves of the Himalayas this wonderful science of Yoga was born. This practice brings one radiant health and long life. Swami Sivananda says, "We do not practice yoga asanas in order to gain big muscles. Muscles do not necessarily mean health. The practice of Yoga asanas is to achieve the healthy and harmonious functioning of the endocrine glands and the internal viscera, the nervous system and the mind. This is what the regular pratice of Yoga Asanas and Pranayama will bestow upon you."
Each style of hatha yoga has a system or methodical approach to the asanas. The masters have designed these systems with a purpose in mind, so it is a good idea to find a system that works for you and stick to it. A common denominator to the practice of hatha yoga is that there are 6 kinds of poses one must incorporate to achieve the balance and health of the body. These poses are:
By incorporating these 6 kinds of poses into each workout one will ensure optimum stimulation of the endocrine glands, nervous system, muscular system, circulatory system, and respiratory system, while including weight-bearing exercise for healthy, strong bones. There are 840,000 different asanas, which provide variety and the opportunity to continuously advance in your ability. These asanas will all fall within these 6 kinds of poses. The order in which one should do these poses will vary throughout the different hatha yoga styles. Below is one example of how to put the asanas together.
Side Bends give a lateral stretch to the spine. They stretch the hips and waist and keep the spine supple and healthy. The muscles in the trunk of the body are contracted, relaxed and stretched. Arms and legs are stretched. Chest is expanded. Pelvic organs are toned. The spinal nerves are thoroughly toned. (The spine is of the greatest importance to a yogi, as it is connected with the spinal cord and the sympathetic nervous system. ) Side bends may follow the forward bend, or visa versa. Standing side bends, like the triangle (Trikonasana), provide a nice warm-up by utilising the force of gravity to assist one in the stretch.
Forward Bends usually follow side bends, giving a counter-stretch to the hips. The hamstrings and the inside of the thighs are stretched. The spine and back muscles are stretched and extended. The abdominal muscles are contracted, while the pelvic organs are massaged. Liver and spleen are stimulated.
Back Bends offer a counter stretch to forward bends, to balance the lengthening of the opposite set of muscles. Muscles in the front of the torso are lengthened. Back bends tone the deep and superficial muscles of the back, giving them an effective massage. Often these poses can relieve back pain due to overwork. The ovaries and uterus are toned, while digestion is energised. Back bends lengthen the quadriceps in the thighs, balancing the stretch to the hamstrings achieved in forward bends.
Twists offer relief to the back after backbends. Again, we achieve a lateral stretch to the spinal column, keeping it elastic and toning the spinal nerves. Stiffness of the back, neck and shoulders are relieved. The abdominal organs receive a good massage, while the waist is trimmed. Often spinal deformities are aided. The abdominal viscera are massaged. Constipation and dyspepsia are aided. The pancreas, spleen, liver and kidneys are affected.
Inverted poses are considered invaluable. Turning the body upside down and countering the force of gravity can result in many benefits. The heart does not have to exert itself so it can pump more slowly. Memory is improved. Neck and lungs are flushed and cleansed. Tonsils and ears receive nourishment from the increased circulation. Varicose veins and tired, aching legs are relieved of pressure. Hemorrhoids and the abdominal organs are relieved of excess pressure. The facial tissues are nourished and cleansed. Headstand nourishes the thyroid, parathyroid and pituitary. Shoulderstand massages the thyroid gland and thymus gland. These two postures are considered the King and Queen of asanas.
Balance poses work with our ability to focus the mind. One develops harmony, balance and poise. The breathing is slowed down, which gives relief from nervous tension. Equilibrium of mind automatically occurs as one deepens their focus. Balance poses are helpful at the beginning of an asana session to enhance the mind-body connection, assisting one to "let go" of outer concerns. They are also helpful at the end of a session, bringing one from a physical focus into the mind, preparing for the quiet of savasana (relaxation) or meditation.
Remember: Always work within your own capacity. Never move into pain. Enjoy the poses and listen to your body. This is your greatest protection for preventing injury.
As stated earlier, certain systems of yoga have a specific order in which to do poses. Since Yoga is a science, you can be sure there is good reason for this order, so honour the work that the past masters have done. Try a specific system for a while. As you develop an awareness of your body, you will soon find the most suitable system for you.
Sources: Radiant Health through Yoga, Swami Sivananda; IYTA Handbook of Asanas