MY SCHOOL by Dr .Nilesh Gopal das Joshi (beginner reading books for adults .txt) 📕

that physical ailments of men and women cannot be cured by physical exercises is very ancient in our country and authorities of medicine in ancient India like Chakracharya and Sasruta prescribed particular exercises suitable for various disorders. Describing his treatment for diabetes, Charaka says that the disease is caused by want of exercise. According to him, it could be cured by prescribing to the patient physical exercises of various types suitable to his/her constitution, by rubbing their body with various substances prescribed in the texts, by massaging the limbs in a scientific manner, by plunge and shower baths, by sponging and spraying, by the application of pastes etc.

 

Chapter: 38 CONCEPT OF ASANA

CONCEPT OF ASANA

In yoga, an asana is a posture in which a practitioner sits. Asanas are also performed as physical exercise where they are sometimes referred to as "yoga postures" or "yoga positions”. Some asanas are performed just for health purposes. Asanas do promote good health, although in different ways compared to physical exercises, "placing the physical body in positions that cultivate also awareness, relaxation and concentration".Through the practice of yoga asanas one puts the body into positions that are not often practiced in modern, everyday life and thus helps to maintain long term range of motion as we age.

 

MEANING AND DEFINITION OF ASANAS

 

                Asana originally meant a sitting position. The word asana in Sanskrit does appear in many contexts denoting a static physical position, although traditional usage is specific to the practice of yoga. Traditional usage defines asana as both singular and plural. In English, plural for asana is defined as asanas.

 In the Yoga Sutras, Patanjali defines "asana" as "to be seated in a position that is firm, but relaxed".

Patanjali mentions the ability to sit for extended periods as one of the eight limbs of his system, known as Ashtanga yoga.

 

IMPORTANCE OF ASANA

 

Asanas are beneficial for the muscles, joints, cardiovascular system, nervous system and lymphatic system as well as the mind psyche and chakras (energy centres). Asanas are said to be important because:

Flexibility of spine is increased. The joints become more mobile. Muscles are relaxed, toned and receive a plenty supply of blood, Organ and glandular activity is stimulated and regulated Lymphatic system and metabolism is stimulated. Immune system is strengthened Circulation and blood pressure are stimulated. The nervous system is calmed and strengthened Skin become clear and fresh

DIFFERENCE BETWEEN GYMNASTICS AND YOGA

 

               In contrast to gymnastic exercises, Asanas are practiced slowly to enable mental focus and a conscious understanding of the movement. The number of exercises practised is not important, but rather the quality of performance. Before, after and between the exercises, a period of conscious physical and mental relaxation should be included.

The objective of the Asanas is not the conversion of bottled-up energy or tension into movement, rather it is to harmonise the body and mind by consciously observing the physical and mental process as each movement or relaxation is practiced. The body does not become tired or exhausted through the Asanas. On the contrary, with energy recharged, one feels rested and refreshed.

Yogasanas

Importance of Yogasanas

In the modern society Yogasanas have acquired an importance, which has a two-fold character. They are not only a set of all round physical exercises, but a preparatory stage for the practice of yoga. Once we start the yoga practice, their influence will soon become apparent in our everyday life. We will begin to enjoy better health, sound sleep, a keen mind and a more cheerful disposition. Our body will gradually acquire a pleasant lightness and suppleness, our mind will become more calm and our tensions diminish. We will also notice an improvement in our figure, posture, vision and general appearance, for we will start looking younger and feeling more alive. Its secret lies in the fact that it deals with the entire man, not just one of its aspects.

Some Important Yogasanas:

Padmasana:

The term padmasana means Lotus. An individual who demonstrates this Asana appears like Lotus. Hence, this asana is known as padmasana. Some people name it as kamalasana. Kamala means Padma. It is considered as the best Asana for contemplation.

In padmasana, there are certain variations also:

Ardha-Padmasana Virasana Parvatasana (Mountain Pose) Samasana (Equal Pose) Karmukasana UtthitaPadmasana Sidhasana:

In the order of importance, Siddhasana comes next to padmasana. An individual can acquire siddhis (power) in different fields, if one develops mastery over this Siddhasana. In the vedic and post-vedic India, many Siddhas (perfect yogins) practiced this asana. Therefore, this asana is popularly known as Siddhasana.

Guptasana (Hidden Pose)

In this asana, the person concerned should place the left heel over the organ of generation. The right heel is also placed over the external organ of generation. The two ankles are in close contact. The right toes are thrust inside the hollow between the left thigh and left calf muscles. The left toes are covered by the right leg. In this asana, the demonstrator hides well the organs of generation. That is why, this asana is known a sGuptasana.

Vajrasana (Adamantine pose)

The demonstrator keeps the left heel below the  organs of generation. The right heel is placed over the organ. Vajra means adamantine. Hence this is called vajrasana.

Persons who sit in this asana have a steady, firm pose. Tey cannot be easily shaken. The knees are rendered very hard. The Danda becomes very firm and strong. This particular asana resembles the Namaz pose of the Muslims.

Advantages of Vajrasana:

If an individual sits in this asana for about half an hour immediately after food, the food will be digested well. The nerves and muscles of the legs and thighs can be strengthened. Gradually myalgia in the knees,legs, toes and thighs will disappear. Flatulence can be removed. The stomach of the person concerned starts working vigorously.

 

Some variations of Vajrasana are:

Kurmasana (Tortoise Pose) ArdhaKurmasana Uttara Kurmasana Mandukasana(Frog Pose) Sirshasana

5.Mayurasana

In Sanskrit, Mayura means peacock. The demonstrator of this asana appears to be a peacock which has spread out the bundle of feathers at its back. To exhibit this asana, the demonstrator should possess good physical strength.

Technique of Mayurasana:

The demonstrator should kneel on the ground and squat on the toes. Then they should raise the heels up and join the two forearms together. They should place the palms of the two hands on the ground after joining the two forearms together. The two little fingers must be in close opposition or juxtaposition. The thumbs should touch the ground and project towards the feet.

At this stage, the demonstrator has got steady and firm forearms for supporting the whole body in the ensuing elevation of the trunk and legs. Then, they should bring down the abdomen slowly against the conjoined elbows. They should support the body upon the elbows that are pressed now against the navel or umbilicus. This is the first stage of Mayurasana..Then,they should stretch their legs and raise the feet straight on a level, with the head, parallel to the ground. This is the second stage of this asana.

Persons having good physical strength can perform this asana for 2 to 3 minutes. But others can perform it for 5 to 20 seconds only.

Advantages of Mayurasana:

Mayurasana is considered as a wonderful asana for improving digestion. It destroys the effects of wholesome diet. This asana cures diseases like dyspepsia and diseases of the stomach like Gulma(chronic gastritis) and reduces splenic and liver enlargement by increasing the intra-abdominal pressure. It develops appetite and removes all diseases caused by an excess of wind, bile or phlegm, cures diabetes, haemorrhoids and gives strength to the muscles of the arms. In minimum time, this asana gives maximum physical exercises.

Sarvangasana

Since all angas or parts of the body are engaged when this asana is performed, this Asana is called Sarvangasana. This is a serious Asana and gives wonderful benefits to the person who regularly practices this Asana.

Techniques of Sarvangasana:

The demonstrator has to spread thick blanket on the floor and practise this Asana on the blanket. They have to lie on the blanket quite flat at the outset and slowly raise their legs. Then, they have to lift the trunk, hips and legs quite vertically. They have to support the back with two hands one on each side. They should rest the elbow on the ground and press the chin against the chest and form a chin-lock firmly. They should allow the back shoulder portion and neck to touch the ground closely. They should not allow the body to shake or move to and fro. Then keep the legs straight. After the asana is over, bring down the legs very slowly with elegance and not with ay jerks.This asana should be performed very gracefully. When the asana is performed,the whole weight of the body is thrown on the shoulders. The demonstrator actually stands on the shoulders with the help and support of the elbows. They have to concentrate on the thyroid gland which lies on the front lower part of the neck. They should retain the breath a s long as they can perfrom with comfort and slowly exhale through the nose.

Advantages of Sarvangasana:

One of the important advantages of this asana is that the thyroid gland which plays an important part in the metabolism, growth, nutrition and structure is properly nourished.It is said that healthy thyroid means healthy function of the circulatory, respiratory, alimentary, genito-urinary and nervous systems of the body. The thyroid operates in conjunction with other ductless glands, pitituary, pineal in the brain, suprarenal above the kidneys, liver, spleen and testes. If this thyroid is diseased, all other glands suffer.

This asana help to supply a large quantity of blood to the spinal roots of nerves. It also helps to centralise the blood in the spinal column. It helps to keep the spine quite elastic. Elasticity of the spine means everlasting youth.

This asana also helps to retain celibacy or brahmacharya. It removes sterility and diseases of womb. Women can safely practise this asana.

Sarvangasana has the advantages of removing dyspepsia, constipation and other gastro-intestinal disorders of a chronic nature. For such advantages, one should perform this asana daily twice morning and evening.

Dhanurasana

In this Asana, the demonstrator appears like a bow (Dhanu). The stretched arms and forelegs form the string of a bow. It bends the spine backwards and supplements Bhujangasana. This asana is a combination of Bhujangasana and Salabhasana with the addition of catching the ankles with the hands. Bhujangasana, Salabhasana and Dhanurasana form a valuable combination. These three asanas always function together.

The Technique of the Asana:

At the outset, the demonstrator should lie on the chest with the face downwards. Then, should release all muscles and should keep the arms at the sides. The, should gently fold the legs at the back and raise hands backwards. After this pose, catch hold of the ankles with the hands and raise chest and keep the arms and forelegs quite straight and stiff. Thus, a nice convex arch is formed. If the demonstrator desires to stretch the legs, they can raise chest-up. They should dexterously manipulate. They have to retain the breath in a mid way and exhale slowly. They should continue this practice for five to six times. The demonstrator can retain this pose as long as they can keep it comfortably.

Dhanurasana gives a good massage to the abdominal region as the whole body rests on the abdomen. One has to practise this Asana only when the stomach is empty.

Advantages of this Asana:

Dhanurasana works as a good medicine