āsana v2
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आसन ĀSANA
स्वामि वववेकानन्द योग अनुसन्धान सम्सस्थानSvāmi Vivekānanda Yoga Anusandhāna Samsthāna
आसन Āsana
Posture
Derived from animal or plant
instincts
Imitation of good things
Ex: वकृ्षासन Vrukṣāsana
वृऺ ासन Vrukṣāsana
• Shelter
• Fruits for others
छायाम ्अन्यस्य कुववन्न्ि। स्वयं तिष्टति आिपे॥ फऱान्यपप परार्ावय। वृऺ ााः सत्परुुष इव॥
Chāyām anyasya
kurvanti|
Svayaṁ tiṣṭati ātape||
Phalānyapi parārthāya|
Vṛukṣāaḥ satpuruṣa iva||
िकरासनMakarāsana
Relax like a crocodile
न्स्र्रं (चिरं) सुखं आसनम।्Sthiraṁ (ciraṁ) sukhaṁ āsanam
Stable, long time, easy (comfortable)
3 mins 30 mins
आसन ससद्दिĀsana siddi
िदा दृष्टुाः स्वरुपे अवस्र्ानम।् Tadā druṣṭuḥ svarupe
avasthānam|
then you establish in your reality.
स्वरुप Svarupa
real nature - happy, healthy,
selflessness
अभ्यास वैराग्यि ्तत ्साधनीयि।् Abhyāsa vairāgyam tat
sādhanīyam
practice and let go attitude
ततः द्वन्द्व अनमिधातः। Tataḥ dvandva anabhidhātaḥ
then you overcome the dualities. heat/cold, happy/unhappy, profit/loss
प्रयत्नशैतिल्यम ्अनन्िसमापतिभ्याम।् Prayatnaśaitilyam
anantasamāpatibhyām|
Reduce all efforts, merge with beautiful
blue sky.
सुखप्रान्ति। दाुःख तनवनृ्त्ि।Sukhaprāpti| Duḥkha nivṛtti|
When one merges with the blue sky he
transcends the body consciousness.
वज्रादपप कठोरपप।Vajrādapi kaṭhorapi|
Harder than diamond
मदृतून कुसुमादपप।Mṛdūni kusumādapi| Softer than flower
TYPES OF ĀSANA
1. Standing
2. Sitting
3. Prone
4. Supine
CATEGORIES OF ĀSANA
1. Meditative
2. Relaxative
3. Culturative
PHYSICAL EXERCISES
Four types
• Speed:
• Endurance: Walking, Hiking, Swimming
• Dexterity: Gymnastics, Parallel bar
• Stamina:
It is for physical training, targeted to enhance
competitive spirit.
ANOTHER CLASSIFICATION
• Isometric exercises:
Muscle length remains same, only
tone differs
• Isotonic exercise:
Tone remains same, length differs
Tone: Partial contraction of the muscles.
LOOSENING EXERCISE
Objectives are
• Shatter tamas
• Loosening of joints
• Flexibility of spinal column
सशचर्सऱकरण व्यायाम Śithilikaraṇa vyāyāma
COMPARISON
Physical
exercises
Dynamic exercises Āsana
Improves
respiratory system
Improves respiratory
system
Improves respiratory
system
Circulatory sys Circulatory sys Circulatory sys
Digestive sys Digestive sys Digestive sys
Excretory sys Excretory sys Excretory sys
- Nervous sys Nervous sys
- Endocrine sys Endocrine sys
- Speed and repetition Speed and repetition
- - Brain
- - Mind
- - All round personality
development
Standing posturesअर्व कद्दट िक्रासन
Ardha kaṭi cakrāsanaअर्व िक्रासन
Ardha cakrāsanaपाद हस्िासन
Pāda hastāsana
त्रिकोणासनTrikoṇāsana
पररव्रुत्ि त्रिकोणासनParivrutta trikoṇāsana
पार्शवव कोणासनPārśva koṇāsana
वीरभद्रासनVīrabhadrāsana
Sitting posturesवज्रासन
Vajrāsana
शशाङ्कासनŚaśāṅkāsana
पन्र्शिमोत्िानासनPaścimottānāsana
अदवमत्स्येन्द्रासनArdamatsyendrāsana
सुति वज्रासन Supta
vajrāsanaवक्रासनVakrāsana
Prone posturesभुजङ्गासन
Bhujaṅgāsana
र्नुरासनDhanurāsana
शऱभासनŚalabhāsana
Supine postures
• सवावङ्गासन Sarvāṅgāsana
• पवपरीिकरणण Viparītakaraṇi
• मत्स्यासन Matsyāsana
• हऱासन Halāsana
• िक्रासन Cakrāsana
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