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