Lesson 9.1

Asanas – balance

of body and mind
Getting acquainted with the physical part of yoga which contributes to the control of emotions and deep concentration — ASANAS — is an important component of classical yoga.


In Sanskrit the definition of asana is: "Sthira sukham asanam" — "posture that creates steadiness and comfort – that is the asana". Asanas are not always so comfortable at first, but their aim is to enable you to maintain a comfortable state of happiness that is ideal for meditation practice .



Asanas help control the mind, emotions and desires. If you can concentrate and direct all your inner life force into a peaceful direction – you can achieve great results.
WHERE DO EMOTIONS COME FROM?
The mind and body are intricately intertwined, even more than we often realize. Research into psycho-somatic illnesses for example shows just how interconnected mind and body are. A physical imbalance can lead to mental symptoms, and mental or emotional issues can lead to physical manifestations.


Emotions are generated in response to different types of thoughts that are caused by hormonal reactions. The hormones are then processed in the brain and experienced by the mind.


Due to the habit of negative thinking, imperfect lifestyle, unhealthy diet and/or bad habits, the glands may sometimes work in an imbalanced way. They secrete more or less hormones than required. This can lead to chronic states of depression, anxiety, irritability or fearfulness for example.

You can influence glands and hormones by performing yoga exercises. You can influence glands and hormones by performing yoga exercises. There are about 50,000 such yoga exercises - asanas, but for the purpose of increasing the effectiveness of meditation, and resolving health issues that may impede progress, only about thirty are considered to be the most beneficial within the Ananda Marga (or Rajadhiraj) system of yoga


HOW DO ASANAS WORK?


When performing asanas, you coordinate the movements with a particular breathing pattern. The physical position of the asana will put pressure and squeeze, stretch or twist different glands, and the breathing pattern will enhance these effects by mobilizing the vital energy from within. The movements of asanas also stimulate the flow of vital energy along the "nadis", a type of subtle current similar to the Chinese concept of meridians.

Each pose generates a certain state of mind, radiates a special energy and creates an impact that can be used medicinally for the prevention or treatment of physical problems, or that can be used to control and calm different mental tendencies.


Asanas are neither sports nor competition. It is important to use the practice of asanas to develop inner body-awareness, also called "proprioception". This will increase your sensitivity to noticing the physical manifestations of emotional states, and lead to greater self-control in general. During asanas, it is important not to measure your progress according to external standards, but rather to look for the right balance between relaxation and tension. You can stretch yourself beyond your usual limits, but only while paying close attention to not cross the line into discomfort and stress that can tear or harm ligaments, tendons, joints, etc. The main result in asanas is achieved by relaxing the body and mind. When you learn to relax, rather than tense up when facing a new challenge, the asanas will come more easily.

ASANAS EFFECT:
  • glands,

  • nerves,

  • vital energy known as prana,

  • muscles,

  • tendons,

  • bone structure,

  • chakras - centres of body energy,

  • they increase mental sharpness, emotions become more manageable,

  • they stimulate the blood circulation in the body, and with all this increases the balance and health of the internal organs and glands.

Glands govern our body. Hormonal background determines the general condition of the organism. Asana practice is a very effective way to change the hormonal background.
THREE BASIC ASANAS:
Diirgha pranam (long bowing pose)

Bhujangasana (cobra pose)

Yoga Mudra (gesture of unity)


Why are these postures the best ones for beginners?

  • no contraindications;

  • suitable for most people;

  • no dietary restrictions;

  • no breathing restrictions;

  • have comprehensive benefits, contribute to the overall health of the body;

  • have a general balancing effect on the psyche;

  • take 10-15 minutes of your time.

HOMEWORK
Do three basic asanas 1-2 times per day.

It is ideal to perform asanas 2 times a day.

In this case it is easy to keep the mind in a steady state and easier to meditate.
IN THE NEXT LESSON:
  • How to keep your mind elevated?
  • Micro-meditation in everyday life.
  • Spirituality in everyday life.
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