A Sanskrit Scripture ‘PatanjalaYoga Sutra’ by sage Patanjali suggests the practice of Ashtanga Yoga to live a healthy and happy life andachieve salvation. Ashtanga means eight limbs or steps. These limbs/steps are yama (moral code of conduct), niyama (personal discipline), asana (yogic postures), pranayama (breath control), pratyahara (withdrawal of senses), dharana (concentration), dhyana (meditation), and samadhi (merging of individual consciousness into Supreme consciousness, salvation). Among these, yama and niyama are for personal stability and social balance; asanas help make a person healthy,strong, and free from disease. Without good health, it is impossible to perform the next steps of pratyahara, dharana, dhyana, and samadhi. Asanas are specific postures of the body. They strengthen and energize a person internally and activate subtle energy centers in the body. Some asanas are performed while standing, some while sitting, and others while lying down. There are different opinions about the number of asanas. Amongst newer and newer yoga postures being created every day, their numbers have grown from a few hundred to thousands. However, the number of asanas cited in our scriptures is only 84. These have been discovered primarily by observing unique postures that various animals adapt in which, by stretching their bodies, they reinvigorate themselves. Some of such asanas are kusht asana, garun asana, mayur asana, simh asana, ushtr asana, bhujang asana, shashank asana, etc. (The details of these and other asanas mentioned below may be found in ref. [1].)
It is also pertinent here to understand the difference between asanas and bodybuilding exercises. Today’s generation has a more fascination with weight training and bodybuilding than asanas for which they sweat for hours in gyms. In a few days, their various outer muscles begin to grow, become firm, taut, and worth showing off. Young boys and girls harbor a lot of interest in sculpting their bodies. There is nothing wrong with doing this, but it must also be understood that these bodybuilding exercises develop only a few parts of the body like the external muscles. In contrast, asanas exercise both external and internal muscles of the body. This is why, for attaining long-term good health, there is no alternative to asanas. Asanas massage and lead to a workout of all internal organs. Simultaneously, asanas activate various subtle energy centers (chakras) of the body, which benefit us physically, mentally, and spiritually. Everyone does not need to perform all the asanas. A set of asanas can be chosen based on age, body needs, and capability. For meditation padmasana, siddhasana, sukhasana, etc. are the most suitable. To build muscles and enhance beauty pashchimottanasana, dhanurasana, bhujangasana, shalabhasana, naukasana, simhasana, sarvangasana, natarajasana, etc. are useful. Asanas like sheershasana are perfect but need to be performed with care and under expert supervision. According to our needs and availability of time, 8-10 asanas can be chosen as a part of daily routine. A well-planned sequential combination of asanas can also be selected. Pujya Gurudev has combined nine asanas into the yogic exercises called Pragya Yoga. It provides an excellent workout to the body. Its sequence is as follows – stand in attention, then perform, in a row, tadasana, pada-hastasana, vajrasana, ushtrasana, yoga mudra, ardha-tadasana, shashankasana, bhujangasana, tiryaka bhujangāsana (left and right), then repeat shashankasana, ardha-tadasana, utkatasana, padahastasana, tadasana, and then by clenching fists and acquiring strength while exhaling go back to the state of attention. This entire sequence of Pragya Yoga asanas is depicted on the back-cover page of this issue. Before starting asanas, muscles and joints are activated by performing warm-up exercises. The neck, toes, knees, waist, wrist, palms, fingers, elbow, and shoulders are gently exercised one by one. At the end of the routine, shavasan and yog nidra are carried out for muscle relaxation.
People of all ages can carry out Pragya yoga exercises (see ref.[2] for a detailed description). As the stiffness and weakness of all major organs get eliminated by these exercises, the body becomes more flexible and gets energized. The entire Pragya Yoga process has been created as per the instructions of Pujya Gurudev in which asanas, mudras, inhaling-exhaling, and the left and right movements of the body have been very meaningfully coordinated,and that is why these asanas are very beneficial for both mind and body of everyone. Likewise, Surya Namaskar is a sequence of 12 asanas that are carried out while focusing on the Sun. Inhalation and exhalation are carried out rhythmically, chanting the Surya mantras and focusing on the body’s various chakras.
The following aspects also need attention while adopting asanas in daily life:
1. The best time for performing yoga is before sunrise and after morning ablutions. If not possible, then any other time can be fixed as per convenience.
2. It is advised to perform the asana routine half an hour before bath or after taking a bath.
3. Rhythmic breathing plays a vital role. A regulated breathing pattern while carrying out asanas has asignificant effect on the body.
4. Sudden jerks and pulls must be avoided, and asanas should be carried out slowly, rhythmically as per the body’s capability.
5. Asanas should be carried out before taking food or three hours after eating Ideally, asanas should be performed in the proximity of nature and fresh air. If they have to be carried out in the home, then ensure the cleanliness of the surrounding area and adequate air ventilation.
7. While doing asanas, one should wear loose and comfortable clothes.
8. Avoid eating immediately after asanas. Milk, fruits, etc. may be taken half an hour after completing the routine.
9. For taking full benefit of yogic exercises, warm-up before and relaxation afterward must be carried out.
10. Self-control, self-study, and service to others should also be adopted in life.
According to Pujya Gurudev, when people think of adopting yoga in their lives, they jump straight to carrying out asanas. But according to the ashtanga yoga sutras, asanas come after the steps of yama and niyama. If these are not adopted even partially, then yogasanas cannot benefit us as much. The five tenets of yama are to be truthful, not harm others, develop self-restraint, not steal, and not hoard. Under niyama, the principles are – cleanliness, penance, self-study, being contented, and living a spiritual life. If these essential tenets are not observed, the inner-self gets into several knots, which pose big hurdles in leading a happy life. If we want to live a healthy and happy life, we have to be very attentive to our food habits, lifestyle, character, and attitudes. Based on our needs, capability, and state of health, we must make asanas an essential element of our lives,and including them as a part of daily spiritual practice, we can take a holisticbenefit from them physically, mentally, and spiritually.
References:
1. Shriram Sharma Acharya: Aasana
Pranayama se Aadhi-Vyadhi
Nivaran, Pub. Yug Nirman Yojana
Vistar Trust, Gayatri Tapobhumi,
Mathura (2009)
2. Brahmavarchas: Pragya Yoga for
Happy and Healthy Life, Pub. Shri
Vedmata Gayatri Trust, Shantikunj,
Haridwar (2007)
Source: Akhand Jyoti Magazine 2020 Nov-Dec