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    AsanSM III

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    Raj Bharath
    Patanjali defines asana as a stable and comfortable physical posture. Regular asana practice brings flexibility, physical health, and control over the body. Most asana names originate from nature and illustrate principles of evolution. Asanas activate different chakras and systems in the body. They also positively impact the endocrine system and glands. Specifically, the practice of shashankasan helps control stress by optimizing adrenal gland secretion and reducing anger, anxiety, and tension.

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    AsanSM III

    Uploaded by

    Raj Bharath
    53 views18 pages
    Patanjali defines asana as a stable and comfortable physical posture. Regular asana practice brings flexibility, physical health, and control over the body. Most asana names originate from nature and illustrate principles of evolution. Asanas activate different chakras and systems in the body. They also positively impact the endocrine system and glands. Specifically, the practice of shashankasan helps control stress by optimizing adrenal gland secretion and reducing anger, anxiety, and tension.

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    AsanSM-III

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    Patanjali defines asana as a stable and comfortable physical posture. Regular asana practice brings flexibility, physical health, and control over the body. Most asana names originate from nature and illustrate principles of evolution. Asanas activate different chakras and systems in the body. They also positively impact the endocrine system and glands. Specifically, the practice of shashankasan helps control stress by optimizing adrenal gland secretion and reducing anger, anxiety, and tension.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    53 views18 pages

    AsanSM III

    Uploaded by

    Raj Bharath
    Patanjali defines asana as a stable and comfortable physical posture. Regular asana practice brings flexibility, physical health, and control over the body. Most asana names originate from nature and illustrate principles of evolution. Asanas activate different chakras and systems in the body. They also positively impact the endocrine system and glands. Specifically, the practice of shashankasan helps control stress by optimizing adrenal gland secretion and reducing anger, anxiety, and tension.

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    © All Rights Reserved
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    of 18

    Stress Management

    Unit-III
    ASANA and STRESS
    Patanjali’s Definition
    “Sthira-sukham asanam” ---- (Refer to II-46:PYS)
    Meanings: sthira = stable, steady
    sukham = happiness, comfort
    asanam = posture
    ➢ Asana is a physical posture in which one is stable and comfortable.
    ➢ By regular practice of a given posture we become more and more
    comfortable and will be able to do it with ease.
    ➢ Asana should be done with the synchronisation of breath.
    ➢ Asana is the 3rd limb of Ashtanga yoga.
    Asana contd..
    ➢ Asana brings flexibility to the body
    ➢ It establishes physical health i.e., bodily health.
    ➢ Sound mind resides in the sound body.
    ➢ Not only strengthen muscle but also activates glands and nerves.
    ➢ Actors, acrobats, scientists, sportsmen etc may be bodily healthy
    but when practice yoga they achieve control over the senses, mind,
    intellect and soul.
    ➢ The yogi conquers the body by the practice of asanas and makes it
    a fit vehicle for the spirit/soul.
    NAMES OF ASANAS and their ORIGIN
    ➢ Most of the asanas have their origin from nature indicating that
    we should learn a lot from it.
    ➢ The names of asanas are significant and illustrate the principle of
    evolution.
    • Vrikshasana---Tree
    • Garudasana---Bird(Eagle)
    • Mayurasana---Bird(Peacock)
    • Padmasana---Flower(Lotus)
    • Shalabhasana---Insect(Grass hopper)
    Origin of names contd..
    • Mandukasana---Frog
    • Kurmasana---Tortoise
    • Makarasana---Crocodile
    • Matsyasana---Fish
    • Ushtrasana---Camel
    • Simhasana---Lion
    • Bhujangasana---Cobra
    • Sarpasana---Snake
    Origin of names contd..
    • Veerabhadrasana---Hero
    • Ardha Maschendrasana---Sage
    • Bharadvajasana---Sage
    • Markatasana---Monkey
    • Halasana---Plough
    • Trikonasana---Triangle
    • Ardha Chandrasana---Moon
    • Dhanurasana---Bow
    • Sethubandasana---Bridge
    Origin of names contd..
    • Anandasan---Laughing
    • Vajrasan---Diamond
    • Supta Vajrasan---sleep in vajrasana
    • Janu Shirasan---Forehead(Shira) on the knee(Janu)
    • Paschimottanasan---West/back intense stretch
    • Karmar chakrasan---Waist rotation
    • Konasan---Traingle(Right angle)
    • Naukasan---Ship(big)
    • Gomukhasan---Cow
    Origin of names contd..
    • Navasan---Boat(small)
    • Sarvangasan---All the parts
    • Tadasan---Palm tree
    • Ashwathasan---Elephant trunk
    • Vakrasan---Twist
    • Chakrasan--- Circle
    • Hasta Padotthanasan—
    • Padotthanasan---Reverse table
    • Pada Hasthasan---Suryanamaskaras
    • Ashwasanchalanasan---Horse
    Origin of names contd..
    • Pranamasan---Namaskaram
    • Parvathasan---Mountain
    • Sun salutations---Suryanamaskaras
    • Akarna dhanurasana---Shooting an arrow from the ear
    • Yoga Mudrasana---
    • Shavasan---Corpse
    • Yoga nidra---
    • Shithil left---Dilapidated
    • Shithil Right---do--
    SEQUENCE of ASANAS
    • LOOSENING EXERCISE/JOINT MOVEMENTS
    • STANDING POSTURES (Ex. Trikonasan, Ashwathasan etc.)
    • SITTING POSTURES (Ex. Gomukhasan, Ushtrasan etc.
    • PRONE(LYING DOWN ON STOMACH) POSTURES (Ex. Sarpasan,
    Dhanurasn etc.)
    • SUPINE(LYING DOWN ON BACK) POSTURES (Padothanasan,
    Markatasan etc.)
    • INVERTED POSTURES (Sarvangasan, Sheershasan etc.)
    • SHAVASAN
    ANNAMAYA KOSHA and ASANA
    According to the ancient philosophy of Vedanta, the wonderful
    manifestation of Consciousness or Soul occurs in the physical world with
    the help of five Kosha (layers or sheaths). These Kosha refers to different
    aspects as layers of subjective experience ranging from physical
    experiences to the subtle levels of breath, emotions, mind, spirit and
    beyond. Together, with these five layers, the living being acts as one
    holistic system.

    Annamay Kosha: The outermost of the layers that interacts in the


    physical world is called the sheath of food, or Annamaya kosha. This
    refers to the physical body. It includes five organs of perception (sight,
    hearing, smell, taste, touch), and the five organs of action (hands, legs,
    tongue, organ of reproduction and organ of excretion). This sheath has
    the most dense and lower vibrational frequency. Living through this layer
    man identifies himself with a mass of skin, flesh, fat, bones, and filth.
    This is referred to as the cage of flesh and blood in the holy scriptures.
    CHAKRAS versus ASANAS
    Chakras are the imaginary centres in the body associated with systems.
    1. Mooladhar: At the base of the spine-Extretary system
    2. Swadhishtan: At the 3rd vertebra from the bottom of the spine-
    Reproductive system
    3. Manipur: Behind the navel-Digestive system
    4. Anahat: Behind the heart-Circulatory
    5. Vishudhi: Behind the throat-Respiratory system
    6. Ajna: Between the eye brows-
    7. Sahasrar: Crown of the head-
    CHAKRAS versus ASANAS Contd..
    Each asana is supposed to activate one or more of these centres. As an
    example:
    ➢Suryanamaskars: 1st step-Ajna, 2nd Vishudhi, 3rd Manipur, 4th
    Swadhishtan, 5th Sahasrar, 6th Nil, 7th Anahat, 8th Mooladhar, 9th
    Sahasrar, 10th Swadhishtan,11th Manipur, and 12th Vishudhi and 13th
    or 1st Ajna.
    ➢Mooladhar:Akarna Dhanurasan, Gomukhasan, Padangushtasn etc..
    ➢Swadhishtan: Ashwathasan, Garudasan, Janusirasan, Gorakshasan,
    Shalabhasan, Dhanurasan, Markatasan etc..
    ➢Manipur: Ardhachandrasan, Trikonasan, Paschimothanasan, Konasan,
    Yoga mudra, Garbhasan, Vajrasan, Mayurasan, Padodothanasan,
    Pavanmukthasan, Chakrasan, Hastapadothanasan etc..
    CHAKRAS versus ASANAS Contd..
    ➢ Anahat: Suptavajrasan etc..
    ➢ Vishudhi: Simhasan, Bhujangasan, Halasan, Viparitakarani,
    Sarvangasan, Matsyasan etc..
    ➢ Ajna: Padmasan, Shashankasan etc..
    ➢Sahasrar: Sheershasan etc..
    This is how our points of concentration remain on the chakras
    mentioned against the asasnas.
    Note: For Navasan, Ushtrasan and Ardhamaschendrasan it is spine.
    For Tadasan and Shavasan it is the whole body.
    SYSTEMS and GLANDS versus ASANAS
    • Yoga not only plays an important role in maintaining our health but, also
    has a very good effect on our endocrine system. In the present times due
    to the hectic lifestyle that one leads, one sees lot of hormonal problems.
    • Some of the health issues faced by both men and women are hormonal
    changes, underactive or overactive thyroid and hormonal
    imbalance. Increase cortisol level, insulin deficiency or insulin resistance,
    early puberty and early menopause are few hormonal disorders that
    women face.
    • It’s therefore good to know more about the endocrine system.
    • Endocrine system is called endocrine because the hormones are directly
    released into the blood stream and carried to the cells. Endocrine system is
    a collection of glands that releases a chemical called hormone which is
    released into the circulatory system and carried to the targeted cells.
    SYSTEMS and GLANDS versus ASANAS Contd..
    • Why endocrine system is so much important for us ?
    Endocrine system helps to maintain body’s
    homeostasis ( balance). Metabolism, growth,
    sexual development, mental growth, mineral
    balance, heart rate regulation, setting our sleep
    cycle, muscular and skeletal growth are the
    functions of endocrine gland.
    Role of hypothalamus
    Hypothalamus is a part of brain that is responsible for the direct
    control of endocrine system through pituitary gland. Hypothalamus is
    also the centre of emotions and is affected by strong emotions, odour,
    powerful thoughts, taste, stress, laughter etc.
    SYSTEMS and GLANDS versus ASANAS Contd..
    Pituitary gland is the master gland controlling the whole endocrine
    system, pineal gland, thyroid gland, parathyroid gland, thymus
    gland, adrenal glands, pancreas, ovaries, testes are the part of the
    endocrine system. Chakras,systems, glands and asanas are all
    interconnected as follows:
    1. Mooladhar:Extretary system
    2. Swadhishtan:Reproductive system/Gonads/Ovaries/Adrenal gland
    3. Manipur:Digestive system/Pancreas/Liver
    4. Anahat:Circulatory/Respiratory systems/Thymus gland
    5. Vishudhi:Nervous system/Thyroid/Padrathyroid glands
    6. Ajna:Hypothalamous/Pituitary glands
    7. Sahasrar:Pineal gland
    STRESS versus ASANAS
    • The hypothalamus sends signals to pituitary gland which then
    releases chemicals to stimulate the hormones from other endocrine
    glands. So this will work like Hypothalamus–pituitary-organ pathway.
    • The role of HPA axis in stress management already discussed in the
    first unit under the chapter basics of physiology and psychology may
    be recalled.
    • Although all the asanas help making the body flexible, activating
    various glands in general becomes useful but the practice of
    Shashankasan, a sitting posture, in particular activates adrenal gland
    whose secretion becomes optimum and helps controlling anger,
    anxiety and tension thereby contols stress more effectively.

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