TYPES OF ASANAS

 

TYPES OF ASANAS

Asanas come in various forms, with some being relatively easy and others more challenging. The value of an asana is not solely determined by its level of difficulty but rather by the consistency and regularity of its practice. However, different schools of yoga have their own methods of classifying asanas.

One common method of classification is based on the starting position of the asanas, which serves as the primary type of categorization. Accordingly, asanas are typically classified into four main types:

1. Standing Asana Positions:

Stand in a neutral position with your heels joined together and your toes apart. Keep your hands close to your body. Maintaining balance is essential for every individual. To enhance or develop your body's existing balancing power, you can practice asanas from a standing position. Here are a few examples: Tadasana, Vrikshasana, and Trikonasana.

2. Sitting Asana Positions:

Sit on the floor with your legs extended forward, toes and heels pointing together. Keep your body erect and place your hands on the floor beside your buttocks. Yogic practices primarily focus on achieving control over the body and mind. Asanas play a crucial role in attaining this goal. Sitting asanas are designed to help calm the mind. Meditative postures are performed from this position. These asanas not only enhance mental well-being but also stimulate the physiological functions of our body systems. The sitting asanas involve various movements of the vertebral column, including erect postures, forward bends, backward bends, and twisting postures. You can try the following: Padmasana, Sukhasana, Paschimottanasana, and Ardha Matsyendrasana.

3. Prone Asana (Abdominal) Position:

Lie face-down on the floor with your legs straight, heels together, and toes pointing down. Place your hands above your body with palms facing downwards. The asanas performed in the prone position primarily focus on backward bending of the vertebral column. There are several asanas in this position that offer a wide range of movements for individuals. Explore these asanas: Makrasana, Bhujangasana, and Dhanurasana.

4. Supine Asana Position:

Lie on the floor with your face facing upward, keeping your legs straight and heels and toes joined together. Place your hands above your head with palms facing upwards. It's important to note that practicing Supine position asanas is essential to achieve balanced and opposing movements. These asanas facilitate crucial movements in various joints in the body, particularly the vertebral column. They also provide adequate workouts for vital internal organs and the endocrine system. Consider trying the following asanas from the supine position: Savasana, Sarvangasana, and Halasana.

Classification Based on Movements and Final Poses:

Some schools of Yoga classify asanas based on movements and the final poses they achieve. In this classification, asanas fall into three types:

1) Meditation Asanas: These are aimed at preparing the practitioner to sit for extended periods without moving the body or experiencing discomfort. Deep meditation requires a straight spinal column, a condition that very few asanas can satisfy. In the higher stages of meditation, practitioners lose conscious control over their muscles. Therefore, meditation asanas must enable the practitioner to maintain a steady position effortlessly. True mastery over the asanas, known as "asana siddhi," is required to progress to higher stages of pranayama and meditation. Without a stable asana, progress in meditation is hindered. Initially, it may be challenging to sit in one asana for an extended period. However, with regular practice, the lungs and hips become flexible enough to comfortably maintain a steady posture. Some meditation asanas include Sukhasana, Ardha Padmasana, Padmasana, and Siddhasana.

2) Relaxation Asanas - are meant for the relaxation of the body and mind.

These asanas should be performed after the asana session. At first glance, the asanas in this category may appear easy, but performing them correctly can be quite challenging. This is because all the muscles in the body must be consciously released to achieve complete relaxation.

 Even though the muscles may seem relaxed, underlying tension often remains. Prolonged poor posture and constant postural abnormalities can place excessive strain on the muscles of the back, making it difficult for them to relax adequately in the traditional Supine position. Therefore, specific relaxation practices are highly beneficial for the spine and related structures, especially for individuals with back or spinal issues. Important relaxation asanas include Savasana and Makrasana.

3) Cultural Asanas: These asanas are intended for the cultivation of both the body and the mind. For a yogi, physical health is of paramount importance because it is the foundation upon which their Sadhana (spiritual practice) is built. Cultural postures primarily focus on physical conditioning, which in turn contributes to overall bodily health. The majority of asanas fall under the category of cultural postures.