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Everything you need to know about yoga. Yoga for beginners. Basic asanas in yoga. Asanas Body position for practicing pranayama or meditation techniques

“Stiram sukham asanam”- this is how the great master Patanjali described the meaning of asana in his yoga sutras, which means “comfortable stable position.”

It is believed that physical performance of asanas is secondary; a person must learn to meditate in asanas. Yoga asana is far from just a physical exercise. Each asana is associated with certain chakras that control us.

We should be comfortable in the asana, and we are comfortable when the body is coordinated. It is important to apply three-dimensional awareness when performing the asana: slow breathing, relaxed body and calm mind.

Slow breathing: The stomach is relaxed, inhalations and exhalations are slow. Slow breathing is associated with calmness of mind and is necessary for a state of relaxation in asanas.
Relaxed body: in yoga we achieve everything through relaxation, and not through tension. Only by properly relaxing in the asana can you go further and achieve greater progress. In each asana, the muscles are gently stretched, and when stretching it is important to relax them. At the same time, we continue to keep our attention on the correct execution of the asana, on the position of our body, this allows us to avoid the appearance of extraneous thoughts and helps maintain a calm mind.
Peace of mind: no extraneous thoughts. Everything unnecessary, all problems and worries remain outside the room. At least for the duration of class. Later, this will help, if necessary, to switch the mind, get rid of unnecessary worries in everyday life. To calm your mind, you can switch your attention to your breathing, monitoring your inhalations and exhalations.

Three-dimensional awareness is maintained throughout the yoga session. These skills will be useful in life and will help you avoid unnecessary stress and overexertion.

When performing asanas, changes occur in human anatomy, this has been confirmed by scientists - these are mental, physical and spiritual changes that have a beneficial effect on a person.

Each asana affects energy channels and helps to open physical centers - chakras. When prana (life force, energy) flows freely throughout the body, the body becomes very flexible. Stiffness in the body arises due to the accumulation of toxins, and when prana moves, the toxins go away and a person can easily bend wherever he wants. It is difficult for a person to hold an asana for a long time (for example, when his knees begin to hurt during meditation) when there are toxins and blocks in the body.

The goal of all asanas is Asanajaya- such mastery of performing an asana, when a person is completely relaxed in the asana, he no longer thinks about the correct position of the body, about stretching. He does not think at all at the moment of performing the asana, this is a state of no-thought, meditation in the asana.

Stages of performing the asana:

Physical opening, stretching
Inner yoga, meditation in asana.

Asana is the unity of mind, body and consciousness. You should not treat asana only as a physical exercise. It is important to learn to meditate in asanas.

Yulia Valeeva, especially for (based on lectures by Saji P.K.)

Hatha yoga is the optimal practice for those who want to learn to feel their body, control it and maintain it in the desired shape.

Before learning the basic yoga poses on your own, we recommend subscribing and watching our free video lessons on the basics of yoga. Since hatha yoga consists of bodily and breathing practice, great attention at this stage is paid specifically to asanas - poses that must be taken to stretch and strengthen the muscles. Initially, you should remember just a couple of simple rules:

The asana should be mastered from the simplest variations;
When performing the exercise, slight discomfort or tension is possible, but not severe pain;
You should change one asana to another smoothly, avoiding sudden movements;
Breathing should be smooth and calm, unless otherwise provided by the rules for performing a particular pose.

You need to take care of the place of practice in advance: find an elastic and soft mat, choose light clothing that does not restrict movement, and eliminate any distractions. After a short warm-up, you can begin to master asanas: from simple to very complex.

Simple standing asanas

Tadasana

Tadasana is one of the easiest and most basic poses in hatha yoga.. It is performed as simply as possible: legs are close, the weight of the body falls on the middle of the feet. It is necessary to tighten your stomach, tighten your buttocks and straighten your chest. It is important not to strain your neck or raise your shoulders. The gaze is straight, hands down, fingers together. You should breathe calmly throughout the entire asana - 30 seconds. This pose improves posture and relieves fatigue from the nervous system.

Padangustasana

Padangustasana (forward bend), exit from Tadasana. As you exhale, you need to gradually lower your straight spine forward until it is parallel to the floor. Hold for a couple of seconds, then lower even lower, reaching your toes. If stretching at this stage does not allow you to perform Padungastasana in full amplitude, then you need to linger for 15-20 seconds in the position that is now permissible.

Advanced standing poses

Utthita Trikonasana

Utthita Trikonasana is performed in triangle pose. While in Tadasana, you need to use a jump to change your position so that your legs are wider than your shoulders and your arms are directed to the sides. Gradually, you should turn your feet to the right side and lean to the right so that your left hand is on the outside of the foot. The gaze should be directed to the thumb of the right hand. It is important that a straight line should run from the left hand to the right. Be sure to repeat the asana on the left side.

Utthita Trikonasana II is performed from the same starting position - legs apart, arms to the sides. But you should lean straight forward. After reaching parallel with the floor, you need to point your right hand down and rest on your palm. Then raise your left hand up, directing your gaze after it. It is important to maintain a straight line with your arms and not round your back.

Warrior Poses: Maximum Difficulty

Virabhadrasana I

Virabhadrasana I in hatha yoga is also performed from Tadasana. You need to raise your arms up, and then clasp your palms above your head. The legs diverge by 120-130 cm, which from the outside resembles a classic lunge. The angle between the knee should be straight, and the right thigh should be parallel to the floor. The left foot can be slightly turned to the right. The face, chest and knee should be turned in the direction of the right foot. The head is thrown back and the gaze is directed upward.

Virabhadrasana I

Virabhadrasana II is very similar to variation I, but the arms are not raised up, but directed to the sides. From Tadasana you need to stand in a stance with your feet wider than your shoulders. Then turn your feet to the left and lower your left knee until your thigh is parallel to the floor. The body remains straight, but the gaze is directed behind the left hand - to the left. Palms face down. It is important to maintain a straight back, keep your stomach and buttocks toned.

Virabhadrasana III

Yoga also includes Virabhadrasana III, which is achieved from Virabhadrasana I. To perform the exercise, you need to lower your chest onto the thigh of your front leg so that your arms are parallel to the floor. Then gradually lift your left leg off the floor, transferring the weight to your right. The knee of the supporting leg must be slowly extended until the leg becomes straight. It is enough to hold the pose for 30 seconds. When performing warrior pose, you need to repeat the exercise on both sides.

Subtleties of Virabhadrasana

It is easier to maintain balance in the warrior pose if the weight is evenly distributed on the feet. Taking the third position, you can imagine how something stretches the body by the arms and leg, which is suspended. If lower back pain prevents you from performing the asana, then you need to practice the exercise in a lighter version, resting your hands on your knee or floor.

The warrior pose in any variation strengthens the muscles of the abdominal cavity and hips, helps to establish balance and make the lower back more resistant to stress. Joint mobility also develops, which is useful for those who are interested in different types of physical activity. Virabhadrasana strengthens the hamstring muscles and allows for faster recovery from joint injuries.

Balances

Asana “Chair” - Utkatasana

One of the easiest balances in yoga is chair pose.. While in Tadasana, you need to raise your arms above your head and then slowly lower your pelvis back, bending your knees. With your knees bent at an obtuse angle, your body should be tilted forward, reaching for your arms. This is the final part of the exercise, in which you need to stay for up to 40 seconds.

In general, yoga and balances develop a sense of balance, teach you to concentrate and relax even in poses that are uncomfortable for the body. In addition, performing balances on one leg develops muscles and helps strengthen the muscle corset. It is easiest to balance when your gaze is directed at a stationary point below. The most difficult option is to be in balance with your eyes closed. An intermediate step can be looking straight ahead.

Classic balances on one leg

Vrksasana 1

Vrikshasana, otherwise called tree pose in hatha yoga, has two variations. To perform the first, you need to take Tadasana and pull your leg bent at the knee towards your stomach. The supporting foot should point strictly forward, and the knee should remain straight. Grasping the knee of your working leg, you should maintain the pose for up to 30-40 seconds. Exercise has a beneficial effect on the knee joint, coordination and bowel function.

Vrikshasana 2

A more complex variation of Vrikshasana is performed from the same starting position. But now the working leg should be turned to the side and, lifting it up, pull the foot as close to the perineum as possible. If your leg slips off the inner thigh, you can support it with your hand. Otherwise, straight arms are raised up and palms are closed. The asana is performed on both sides. It is preferable to start with the leg that is worse at maintaining balance.

Complex balances on one leg

Utthita Hasta Padagushthasana 1

Utthita Hasta Padagushthasana begins with Tadasana. The right leg, as in Vrikshasana I, needs to be pulled towards you, clasping the big toe with your hands. As you exhale, you should gradually straighten your knee. The supporting leg should also remain straight. During execution, it is important to keep your abs tight and your back straight. But you should not round your lower back, so as not to harm your back. A detailed description of the pose allows you to perform it as correctly as possible.

Utthita Hasta Padagushthasana 2

Utthita Hasta Padagushthasana II is also performed, but before performing it, the hip joint should be opened. The leg is straightened not in front of you, but as far as possible to the side. If you can't maintain balance, you can straighten your opposite arm. If it is still difficult, then you can rest your foot against the wall, but you should raise your arms above your head. There is another problem in developing a pose - stretching does not allow you to straighten your leg. It is worth using straps, a towel to grab the foot, or hold the foot with both hands, but under the kneecap.

Balances on hands

To increase arm strength, you need to regularly perform push-ups. In hatha yoga, women often practice push-ups on their knees. After the strength of the hands is already sufficiently developed, you can begin asanas.

Bakasana - crane pose

Bakasana is known as Crane Pose. First you need to squat down and place your palms on the floor in front of you. Gradually shifting the weight of the body onto your arms, you should raise your pelvis, spread your knees to the sides and place your shins behind your shoulders. Then you need to carefully tear off one foot. When this becomes easy, it’s time to transfer the weight completely to your arms and lift both legs off the floor. The middle of the back needs to be pulled up, the pelvis behind the back, and the legs behind the pelvis. You can complicate the task if you try to straighten your arms at the elbows.

Chaturanga Dandasana

Chaturanga Dandasana is another easy arm balance variation that is worth doing to increase strength. The starting position is the well-known plank. Then the arms need to be bent so that the forearms are parallel to the floor and the whole body is a straight line. If it is difficult to maintain this position, the knees drop to the floor.

Standing forward bends

Adho Mukha Svanasana (Downward Facing Dog)

Adho Mukha Svanasana is otherwise known as Downward Facing Dog.. The pose begins with Tadasana and subsequent Padangustasana. Then you need to take steps back one by one until the maximum tension in your legs. It is important that your knees remain straight. The feet need to be slightly turned out. Thus, the arms and back form an ascending straight line, and the legs - a descending one. A tucked stomach and an upward direction of the tailbone will make the pose correct in execution.

Prasarita Padattonasana involves the same inclination as Padangustasana, but with a wide stance. So, you need to stand in Tadasana, jump with your legs wider than your shoulders, turn your heels a little outward and bend your straight back forward. If stretching allows, then you need to clasp your ankles with your hands. Otherwise, yoga does not tolerate pain: you need to bend your arms at the elbows and place your hands on your forearms to make it easier, and in this position, stretch down. This pose is needed to stretch the legs and spine.

Simple sitting poses

Sukhasana is one of the simplest exercises in yoga.. It is easy to perform: you need to cross your legs in front of you and stretch your arms upward with straight arms. After doing several breathing cycles, you can lower your arms, relax for a while and repeat the asana, changing the cross of your legs. Stambhasana is a slightly more complicated version. You need to not just cross your legs, but put one shin on top of the other, pressing your lower leg as much as possible to the floor. Hands should be placed on your knees. An ideal pose for performing mantras and meditation.

Virasana, Padmasana and Gomukhasana

Virasana is performed in this way: you need to kneel, legs slightly wider than shoulders. Hands should be placed on your knees. Then you need to slowly lower your pelvis between your feet, keeping your back straight. Padmasana is performed similarly to Sukhasana., but the legs are not just crossed, but placed as close to the groin as possible. Gomukhasana - cow head pose. To begin, you need to sit up straight and slide your right foot under your left knee. The left thigh should be placed on the right shin, and the left shin should be placed next to the right thigh. Raise your right hand up and, bending it at the elbow, clasp it with your left hand. You need to keep your back straight.

Badhakanasana is a seated butterfly pose.. You need to sit up straight, feet together, knees pointing to the side. You can help your knees with your hands and, with light pressure, press them to the floor if stretching allows. Badha Padmasana is a more difficult version: You need to cross your legs, as in Stambhasana, and reach your feet behind your back with opposite hands.

Sitting twists

Marichiasana

Marichiasana is a pose named after an Indian sage.. To repeat the pose, you need to sit up straight with your legs straight. Then pull your left leg towards you and grab it with your left hand from the inside, twisting to the right. Stay in this position for a short time, then lower yourself onto a straight leg with a straight back, stretching your chin over your knee. This pose is held for up to one minute. Twists are easier to perform if you see the pose clearly depicted in pictures.

Marichiasana II

Marichiasana II is performed from the same starting position, but this time the thigh of the bent leg is grabbed by the opposite hand from the outside, and the hands are clasped behind the back.

When performing breathing cycles, you need to twist more and more to the side as you exhale and maintain the position while inhaling. Since Marichiasana can be difficult for a beginner, you can simplify it a little: in the first version, do not grab with your hands, but rest them on the floor, and in the second, grab your straight leg with your hand. After twisting in one direction, you should repeat the exercise in the other.

Bends while sitting

Paschimottanasana

Paschimottanasana is known to everyone who has ever done stretching.. Starting position: straight back and straight legs extended forward. While inhaling, you should stretch your arms up, and as you exhale, smoothly lower them forward, grabbing your feet. It is important to keep your back straight, stretching it from vertebra to vertebra. With each exhalation you should go a little lower. At the same time, we must not forget about straight knees and a straight back: you need to lower yourself to your feet first of all with your lower abdomen. The position is held for 30-40 seconds at the lowest possible angle.

Janu Sirsasana

Janu Shirshasana resembles the previous asana, but in practice it is easier to perform. From the starting position (sitting with your legs extended), you need to pull your right leg towards you, moving your knee to the side, and resting your foot on your thigh. Then, as you inhale, stretch up, and as you exhale, lower yourself forward, grabbing the foot of your straight leg with your hands. Here you need to pay attention to stretching: you cannot overcome severe pain, because the acceptable discomfort should be barely noticeable. Gradually, with every minute you spend in the pose, it will become easier and easier to perform the correct bend with a straight back. After performing it on the right leg, you should repeat the exercise on the left leg.

Three difficulty levels of Navasana

Navasana

Navasana is otherwise known as boat pose.. To perform it, you need to sit with a straight back and grab your hamstrings with your hands. After this, while maintaining balance, you need to lift your feet off the floor and move your legs up so that your shins are parallel to the floor. Your arms should also be straightened next to your legs, stretching forward behind them. When it becomes easy to maintain this position, you need to lightly rest your hands on the floor and straighten your legs. It is important to ensure that the lower abdomen does not move away from the hips and that the back remains straight.

Navasana III

The third level of difficulty in Navasana involves straightening your arms until they are parallel to the floor. Balance should be maintained while performing the pose. Moreover, the support should be on the sit bones, and not the tailbone. Beginners may not raise their legs too high, but those whose body allows for a more difficult version should press their hips as much as possible into their lower abdomen, leaving their back perpendicular to the floor. After performing Navasana, you should relax your body in Sukhasana.

Basic lying poses

Shavasana

Shavasana is included in the easiest and most famous asanas in yoga.. Corpse pose usually ends a hatha yoga class - you need to lie on your back, arms at a comfortable distance from the body, muscles relaxed, and eyes closed. However, in the middle of the class you should practice other asanas that are performed lying down.

Supta Padangusthasana

The simplest of them is Supta Padangusthasana.. In a lying position, you need to pull your knee to your stomach and clasp your foot with your hands. As you exhale, the leg straightens, the heel looks clearly upward. After holding this position, you need to release one hand and move your leg to the side, keeping the knee straight. The gaze is directed in the direction opposite to the leg. If there is insufficient stretch, a belt is used.

Matsiasana

Matsiasana - a pose that develops flexibility of the spine. In a lying position, legs together, you need to rest your elbows on the floor, gradually lifting your back off the floor. In this case, the top of the head does not come off the surface, but the weight of the body is transferred not to the head, but to the elbows and feet. With each exhalation you need to open your chest more and more and stretch your back up. Even if the backbends have a detailed description, it is better to do them under the supervision of an instructor so as not to harm the spine.

Lying twist

The first lying twists are performed as follows:: You need to lie on your back, pull your knee, clasping it with your hands, and then lower it to the floor near the opposite leg. The arms are directed to the sides, and the head is turned in the direction opposite to the knee. You can stay in this position for a few minutes, after which you should change legs. It is important that the buttocks, lower back and shoulders should not come off the mat.

Simple inverted poses

Usually, inverted poses are left for the end of the class, because the body is already warmed up and the risk of injury is minimal. At the end of the lesson, a person will have maximum control of the body and control the muscles, making it easier to master more complex hatha yoga asanas. In general, inverted poses are beneficial for the human body. They help you relax after a working day and gain energy if performed in the morning.

Sarvangasana

Mastering inverted poses should begin with Sarvangasana - candle pose. To perform it, lie on your back and press your thighs to your stomach. After several rolls on your back, you need to lower your palms to your lower back and gradually straighten your legs up, resting on your elbows and upper back. The neck should be maximally unloaded throughout the entire asana - one minute.

Halasana

From Sarvangasana, advanced yogis move to Halasana - plow pose. Straightened legs should be lowered behind the head and arms extended behind the back. In this case, the fingers should be intertwined with each other and turned outward. Again, the main load should fall on the shoulder joints, and not on the neck. The back should be kept straight. You can also take Halasana from a lying position with your knees pressed to your chest. After performing several rolls, you need to move your legs behind your head and straighten them. At first, your feet can rest against the wall, eventually falling lower and lower.

Headstand

Salamba Sirsasana

Salamba Shirshasana is performed in hatha yoga, but requires the presence of an instructor. You can also master it on your own, but only after long training and after achieving a high level of physical fitness. To begin with, you should kneel and elbows, clasping the latter with your hands. Then release your hands and interlace your fingers. Place your head on the floor and straighten your legs at the knees, resting only on your toes and elbows. Stretching your tailbone up, you need to bring your feet closer to your head, pressing your hips to your stomach.

When this position becomes easy, you can move on to the next stage - lift your legs off the floor and press them bent to your body. The shoulders go as far away from the head as possible, and the main emphasis is on the elbows. Over time, this stage also becomes more complicated - the legs can be straightened at the knees, pointing them upward. At first, it is enough to maintain this position for just a few breathing cycles. Over time, the headstand can be extended to 7-10 minutes. You can learn Salamba Shirshasana against a wall - this will greatly facilitate the process.

Sun Salutation - Moon Salutation

Surya Namaskar

Sun Salutation (Surya Namaskar)- a set of asanas that can be performed as a warm-up before class or morning exercises after waking up.

For lovers of evening hatha yoga, the asana complex Salutation to the Moon (Chandra Namaskar) is available, which should be performed in the evening or as a good warm-up.

More details about both complexes can be found in.

Remember: the practices of hatha yoga, asana and pranayama are ultimately intended to develop the quality of human consciousness, and not just the qualities of body and mind.
Swami Saraswati

A person comes to his first yoga class. He stands on the mat, stretches, bends, tenses and relaxes - for the first time he performs unusual gymnastic exercises, called “asanas” by the teacher. The practice ends: the body feels pleasantly tired, the mind feels calm and peaceful. A certain person goes home. Yoga for him remains just an interesting and attractive variation of fitness. Headstand, lotus pose, intricate balances and a flexible body - perfecting asanas becomes the ultimate goal for the practitioner. Wrong...

So what is there hatha yoga asanas? Why is physical self-improvement necessary? How and why does the body need to be known and tamed? Let’s try to understand this concept so that the practice of all beginning yogis and yoginis becomes a little deeper and more conscious.

According to the classical approach to yoga, known as Patanjali's Eight Limb Yoga (2nd century BC), asana is a stable and comfortable sitting posture. Together with yama, niyama, and pranayama, asana is included in the so-called external branch of raja yoga. Raja Yoga, in turn, aims to control the mind through meditation, recognize the difference between reality and illusion, and achieve liberation.

That is, after mastering the vows of yama and niyama, asana helps a person prepare the body and, together with pranayama, take the first step towards deep meditative practices in which he can comprehend his inner world and advance through the stages of self-development up to samadhi. Therefore, in the yoga sutras of Patanjali, from the numerous asanas of hatha yoga, attention is paid only to meditative positions such as padmasana and siddhasana.

The ancient text Hatha Yoga Pradipika, written down in the 15th century by Swami Swatmarama, presents asana as the first part of hatha yoga. In shloka 17 it is written that “by practicing asana, a person acquires stability of body and mind, freedom from ailments, flexibility of limbs and lightness of body.” Asana is considered here as a special body position that opens energy channels and psychic centers.

That is, during the practice of hatha yoga, the body is cleansed and control over it is acquired due to changes in the flow of prana. The practice of asana is presented as the most important part in hatha yoga, since gaining control over the body ultimately allows one to gain control over the mind.

Despite the detailed description and detailed study of asanas, Svatvarama in sloka 67 reminds that “asanas and other enlightening means should be practiced in the system of hatha yoga until the result in raja yoga is achieved.” Thus, Hatha Yoga represents a dynamic and preparatory basis for the culminating Raja Yoga.

Studying the primary sources, we see that hatha yoga and the improvement of asanas are considered not as an end in itself, not as a health practice, but as a stage of self-improvement that precedes a person’s long journey into his inner world and meaningful perception of reality. The practice of asanas allows you to experience three levels of self-development: external, which makes the body stronger; internal, allowing the mind to be stable; and finally, the deeper, strengthening and transforming Spirit of man.

External level. Physical aspect of the asana

Modern man has separated the body from the mind, and thrown the soul out of everyday life, forgetting that only the unity of this trinity provides him with health and the opportunity to develop. Hatha yoga allows you to return close attention to the body. During classes, a person understands that health cannot be bought or gained by taking pills; it is earned through sweat, work, respect and discipline. Health through the practice of asanas appears in a new light - not as a finished result, but as a constant and continuous process.

Interest in asanas for the sake of health, keeping fit and developing flexibility are eternal reasons to do yoga. But this beneficial effect is not limited to just the anatomical and external effect. A strong body is only a worthy foundation for yoga, but not the end of the path. Health in yoga is seen as an opportunity to freely engage in spiritual search. The body appears as a tool and resource that we have been provided with on the path to achieving inner freedom. After all, until a person gains health, his consciousness will be doomed to remain in the power of the body, and, thus, he will not be able to develop and calm the mind. Buddha said: “In an untamed body there is an untamed mind; power over the body gives power over the mind.”

However, taming the body is not an easy task. When practicing asanas and strengthening the body, a person inevitably encounters pain. It is not yoga itself that causes pain. Pain is always present in the body, it is just hidden. A person exists for years with virtually no awareness of the body. When classes begin, painful sensations immediately rise to the surface. The atrophied muscles that we are trying to develop suddenly begin to loudly declare themselves. It is important to understand that in yoga, pain is the teacher. Asanas help develop tolerance in the body and mind so that we can more easily bear stress in life. Backbends allow you to develop courage and perseverance, balances develop patience, extensions develop flexibility, twisting and inverted asanas teach you to look at the world from a different angle.

At the external level of development, knowledge is gained through the practice of asanas only through struggle, patience and discipline. Overcoming pain, the ability to find comfort in discomfort, and the ability to move through tension brings a person closer to the spiritual meaning of yoga - finding inner freedom through suffering. Through the practice of asanas and overcoming pain, the light of self-knowledge is visible.

Internal level. Asana as a lever for transforming the mind.

In the current world, a person uses his body in such a way that he ceases to feel it. Moving from the bed to the car, to the table, again to the car and bed, he ceases to perceive the body consciously. Hatha yoga teaches us to invest our movements with intelligence, turning them into action. While performing asanas, we develop acute sensitivity, learn to find the fine line between selfish impulses and the real capabilities of the body.

During exercise, each cell seems to become tangible. Gradually, an inner vision develops, different from ordinary observation with the eyes. For example, when bending in Paschimottanasana, a person not only sees his knees and tries to reach them with his forehead, he feels the tension of the smallest muscles in the legs, arms and back. By carefully monitoring the work in asana, the yogi has the opportunity to observe not through visual perception, but through awareness and connecting the intellect to understanding his own flesh.

Only the presence of intelligence and sensitivity while performing an asana allows the body to develop. After all, as soon as the invisible contact of the mind and body is lost, the asana becomes lifeless, sluggish, and the flow of awareness goes out.

Developing awareness in asana is not just concentration and acute observation of the hands and feet, it is, first of all, the desire for harmonious interaction between body and mind. Mindfulness in asana is a state when the concepts of object and subject disappear, and action and inner silence go hand in hand. Only when the body is aware of inner silence from the forearms to the tips of the fingers, from the hips to the soles of the feet, from the base of the spine to the crown of the head, does the mind become passive and learn to relax. The state of alert peace in the asana stops and transforms the mind, turning yoga from a physical to a spiritual practice. Freedom of the body gives rise to a natural evolutionary transition to freedom of the mind, and then to the highest liberation of the Spirit.

It is through the development of awareness in asana, through the ability to stop the whirlwind of thoughts and emotions, that we prepare the body for meditation and self-contemplation. In one of the video lectures, Andrei Verba says: “Asanas are necessary for a person to prepare the body for internal self-knowledge. With asanas, we loosen our joints, strengthen our muscles, and thereby prepare ourselves to sit in a stable position and sit for at least an hour with our eyes closed.” Developing mindfulness based on the body serves as an anchor for concentration: during meditative practice, to stop the agitated and restless mind, haunted by memories, judgments and fantasies, we can always turn to physical experience and bring attention to bodily sensations and breathing, returning to the present moment. Through the practice of asanas, we develop the ability to redirect attention, immerse ourselves and remain 100% in the feeling of “here and now.”

Deep level. Asana as a stage of spiritual development

Persistent practice of asanas and pranayama allows us to approach the deep level of yoga, when we understand that the development of the material shell is not an end in itself. The body must be known and pacified not for the sake of pleasure and narcissism. Achieving calm in every joint, in every muscle is necessary only in order to get closer to the liberation of the soul from the shackles of materiality. When we are able to be aware of our body and control our mind, it is finally possible to turn to the inner world. Through the practice of asanas we gradually move closer from the periphery to the center, from the surface of the body to the level of the heart. At a deep level, a person works through asanas not for selfish reasons: for the sake of health, beauty or the thrill of sensations, but for the sake of achieving the Self and closeness to the divine essence. By enduring suffering in asana and resistance from the Ego, we grow spiritually, develop consciousness from simple to complex, evolve, thereby harmonizing the body with nature and expressing deep devotion to God. Careful work with the body helps us gradually move from the gross bodily level to the mental and spiritual, step by step comprehending our original “I”. As the famous yoga teacher B.K.S Iyengar said: “You can realize your divine existential destiny only with the help of the embodied instrument of the Soul - the mortal body of flesh and blood.”

Yoga occupies an important place in the lives of Indians, but with the help of its features, it has been able to gain fans in all corners of the world. It includes many mental, physical and spiritual areas that allow you to know yourself and develop in every sense available to a person. It is considered part of the six schools of darshan based on Hindu philosophy.

Yoga was divided into five main directions: karma, raja, bhakti, jnana and. The last of them includes a set of asanas, which we will now talk about.

If you are interested in the philosophy of yoga and want to practice seriously, then we recommend that you familiarize yourself with its basis. Let's consider asanas, since not all of them are easy to perform for students of Hinduism without appropriate training.

Asanas belong to hatha yoga and, in a simplified translation, mean “free and stable position of the body.”

They are divided into small subgroups

Inverted versions of asanas;
Stretching versions of asanas;
Relaxation versions of asanas;
Compressive versions of asanas;
Twisting versions of asanas.

They all differ in the power of impact and ease of implementation. Because of this, it is recommended to use a clean slate not all of them, but only those that are easy to understand and do not require much experience.

Review Contents:

At what age can you start practicing hatha yoga?

There are no special restrictions in this regard, and you can start at any age, since gymnastics and proper breathing are useful and have no noticeable contraindications.

It is better for children to develop with the help of games and fresh age up to 6 years, and after reaching it, you can start mastering proper breathing and learn to perform dynamic exercises related to yoga. From the age of 10, you can move on to statistical positions and study the correct position in the “Lotus” pose.

Starting from the age of 17, it is necessary to be able to perform all exercises correctly, control breathing perfectly and begin to study complex variations of dynamic and statistical positions.

After reaching 50 years of age, you need to gradually reduce the intensity of your training and walk even more in the fresh air.

What are the restrictions on yoga?

In fact, any asana pose is considered very beneficial, but for some people it can cause significant harm. This usually applies to everyone who suffers from various severe diseases:

If you have problems with blood pressure levels, then you should consult your doctor before exercising. We are talking about an increased version, more than 150, and a decreased version - less than 100. This especially applies to people who also have problems with internal organs and the cardiovascular system.

If dizziness occurs frequently, then it is not recommended to perform inverted versions of asanas. In this case, it is advisable to concentrate efforts on inclined positions.

It is forbidden to practice yoga during a period of serious illness or greater depletion of nervous strength, since the body spends a lot of energy fighting these conditions. And exercise will take it away and will not give the desired benefit.

After a long stay in the open rays of the sun, the body's water reserves decrease. And this threatens with dehydration; in this state it is forbidden to start performing yoga exercises.

You cannot combine yoga and any other sports exercises. It is necessary to alternate them correctly - yoga in the morning, and in the evening you can do acrobatics or strength exercises.

How to start doing exercises?

To get the desired effect from performing various yoga exercises, you need to carry out proper preparation:

Procedures using water. You will need to take a contrast shower 10-15 minutes before starting exercises in one of the yoga directions. Stand under hot water for about 1 minute, and then under cold water for the same amount, alternating this for the allotted time.

If this seems too difficult, then just wiping with a cold and “heated” towel can be used.

When is the right time to eat? Exercising after eating is strictly prohibited. They can be started only two hours after taking it. After training, you need to rest for about 30 minutes and you can eat something. And the last meal should occur 2-3 hours before going to bed.

Creating the right accompanying conditions for quality training. Ideal if it is held outdoors. If this is not possible, then it is recommended to ventilate the room before starting it.

It is recommended to ensure complete peace of mind without distractions such as a switched-on TV, computer, or extraneous noise or unpleasant odors. And you will also need a flat place, but it should not be bare without some kind of covering.

Clothing should not restrict movement or put pressure on any part of the body. It is better to take off your shoes and practice barefoot.

Why do yoga?

It will help you develop in various directions and feel cheerful and full of energy. While practicing the selected exercises, a person moves away from bad habits and gets the opportunity to improve in their implementation. It becomes a hobby and allows you to increase your quality of life.

You can get involved in this direction of healthy living or not. But there will be nothing bad if you find out something about him. At the same time, you don’t even have to try or do something if you don’t have such a desire.

What are the benefits of yoga?

Continuing the recently touched upon aspect, it cannot be said that some of the exercises can have a pronounced beneficial effect on the body. And therefore they are in great demand by various sectors of society throughout the planet. Inverted asanas, also called “royal” exercises, have a beneficial effect on health.

During their execution, the pelvis is higher than the head, and this is considered the main difference from other complexes. The benefit of this type is to activate the body’s protective capabilities through an increase in the number of contractions of the walls of blood vessels in the brain.

After completing them, you feel cheerful, fatigue goes away, and your consciousness clears up. At the same time, the overall blood circulation of the body improves, concentration and quality of sleep increases, which affects overall health.

Important: For those suffering from hypertension, atherosclerosis, and heart disease, this type of yoga is prohibited. In this case, it is recommended to consult a doctor and select other asanas.

And what poses are the most valuable?

In fact, all of them have a pronounced effect and differ in their beneficial effects on the body, but simhasana stands out among the rest. It is also called the “Lion” pose, since there is an external similarity. It is considered one of the most important, since it was given by “Shiva” among the four suggested by him for yoga. There are 84 versions of asanas in total.

This pose is easy to perform but offers significant benefits. However, there are several options for its implementation. It is enough to master one of them to use the gift of “Shiva” to the fullest.

Photos of yoga asanas

Every person on the path of self-development asks the question - what is asana? More than 2200 years ago, the great Indian philosopher, founder of yoga, master Patanjali described the concept of asana as a modification of the mind, a stable comfortable position. This is the beauty and complexity of the asana. Sooner or later, every person on the path of self-development asks the question - what is asana?

Asana concept

The practice of asanas gives a person control over the body, which is one of the initial steps on the path to complete control over consciousness

When mastering the yama and niyama becomes a completed stage, the turn of asana comes, the task of which, along with pranayama, is to prepare the physical body for the long path of spiritual self-development. The essence of asana practice is the development of control over one’s own body. But you should not consider the practice of asanas as sports or physical education. In yoga there is no place for sports interest in improving the exercises performed - stronger, higher, faster. With the help of asana practice, a person strengthens his inner strength, time after time gives impetus to the development of his spirituality, and opens up new facets of reality.

Such physical development is a pleasant bonus to internal development; it should not be considered as the final goal. The practice of asanas gives a person control over the body, which is one of the initial steps on the path to complete control over consciousness.

Asana and health

A body affected by disease drags consciousness down; a person does not have the opportunity to devote himself to the development of the spirit

Many people start practicing yoga to improve their health. Yoga will improve your health, just like any other physical activity. But if asanas are practiced for the purpose of spiritual development, then good health, tempered by yoga, is considered from the point of view of the opportunity to freely engage in self-improvement. A body affected by disease drags consciousness down; a person does not have the opportunity to devote himself to the development of the spirit.

Buddha said: “Power over the body gives power over the mind.”

Health, maintained by regular disciplined practice of asanas, becomes an endless process, the result of which will be the ability to control your body and mind.

Pain in asana

The painfulness of some asanas develops tolerance, and over time these asanas will become easier, as will the practice of yoga in general.

Having performed a set of asanas for the first time, a novice yogi will feel a pleasant pain in the muscles within a few hours. From a chemical point of view, it is lactic acid produced in muscle tissue during physical activity. From the point of view of yoga, the body wakes up and begins its difficult, sometimes painful, path.

Yoga practice does not cause pain. The cause of pain is long-term lack of practice.

The painfulness of some asanas develops tolerance, and over time these asanas will become easier, as will the practice of yoga in general. Through this pain comes understanding of your body.

Mindfulness

Mechanical performance of asanas in yoga does not carry spirituality. Memorized and practiced asanas are easy to perform, and your thoughts are carried away into the distance - you seem to be busy with yoga, but you are planning your weekend, thinking about work, worrying about a problem... This is not right. There is no place for everyday worries on the rug. Immersion in yoga practice must be accompanied by awareness of the process. Concentration on every movement, control of every inhalation and exhalation, attention to the sensations of the body. In a conscious asana, the mind is immersed deep within itself, concentrated on the present moment in time, without emotions and experiences. Awareness of your body in asana is similar to meditation. Doing this is the first step to meditation.

Three-dimensionality of asana

Speaking about the awareness of asana in yoga, it should be noted that this state is gradually achieved. Awareness is achieved systematically. Breathing comes first. Slow, consistent, consistent with the asana being performed, alternating inhalations and exhalations. Next comes relaxation. When the body is in the correct position, it should relax. At the same time, the mind should not let go of the sensations; attention should be focused on the correct execution of the asana. The cycle is completed by peace of mind. No thoughts, no memories. Only concentration on the existing moment - breathing, asana, sensation.

The highest skill in performing asana is Asanajaya - meditation in asana.

How do the names of asanas appear?

The birthplace of yoga is ancient India, whose language was Sanskrit. The names of the asanas are given in this language, which is rarely found in the everyday world, and it is difficult for beginner yogis to remember, much less understand, these names. Although each of them contains the meaning and description of the asana. Most popular asanas take their name from nature - these are the names of animals and plants to which the asana is externally similar.

So these can be the names of objects, heroes of Indian epics, natural phenomena. For example, the Surya Namaskar asana complex is the most common technique in yoga; its literal translation means “salutations to the Sun.” In this case, the name contains not only the visual perception of the complex, but also its semantic load. A similar complex is Chandra Namaskar, which means “salutation to the Moon.” An excellent example of a single asana would be Dhanurasana - Bow pose.

Dhanurasana or Bow pose

"Dhanu" translated into Russian means "onion". A yogi who assumes the bow pose himself becomes like it. The asana looks simple and visually resembles an exercise from children's gymnastics, but there are some peculiarities. Performed from a prone position. With your knees bent, you should stretch your arms back and grab your ankles with your hands. The arms are stretched like a bowstring. The body is arched, only the stomach touches the floor, the pelvic bones and ribs are raised up. The main deflection should be in the thoracic spine. You need to exit the asana as smoothly as you entered it. This asana gives a surge of energy, fills the body with strength, and improves blood circulation. It is not recommended to include it in the evening practice - it will be difficult to fall asleep after it. Regular practice of bow pose helps correct posture and has a positive effect on the spine.

How many asanas are there in total?

According to ancient treatises on yoga, there are more than 8 million living beings in the world, and the same number of asanas. Similar to reincarnation, a practicing yogi transforms from one living being to another, developing his consciousness. Modern yoga contains significantly fewer poses, and for regular daily practice several dozen asanas, selected individually, are suitable. Asanas are varied. Deflections, twisting, stretching. Dynamic, strong, balancing.

Calm, slow, relaxing... Each gives its own unique effect. Regular practice of asanas will make life brighter, body stronger, mind freer. The practice of yoga is an excellent tool on the path of spiritual development, the full power of which can be felt already in the first lesson.