Yoga positions, also known as asanas in Sanskrit, are part of an ancient spiritual tradition that began in India an estimated 6,000 years ago. Approximately 2,000 years ago, the sage Patanjali compiled and recorded different elements of yoga philosophy in the yoga guidebook the Yoga Sutras, which provides guidelines on how to live a meaningful and spiritually rich life. The practice of yoga postures is an important element in developing self-discipline and gaining increased health.
Function
The practice of physical postures is part of a form of yoga known as hatha yoga. It is generally considered the third limb of yoga and includes social restraints and personal observances. The other limbs include breath control, sensory withdrawal, concentration, meditation, and transcendence to a higher consciousness. The purpose of the physical postures was originally to develop the discipline and concentration necessary for long periods of meditation. As yoga gained popularity in the United States, the practice of asana has come to be appreciated as a form of exercise that is largely removed from its spiritual history.
Types and Benefits
Different types of postures were developed to deliver different benefits. Standing postures strengthen the muscles in the legs and provide a strong foundation for the entire body. Twists restore rotation to the spine and cleanse the internal organs. Backbends can provide energy, relieve back pain and depression and improve posture, while forward bends can relieve fatigue, anxiety, headaches and insomnia. Inversions, which are poses that raise the feet above the head, can improve sleep, focus, and digestion. A balanced class should include a variety of poses to systematically work the entire body and provide maximum benefits.
Names
Because early yoga masters drew inspiration from nature, many poses are named after animals or other elements in nature, such as mountains and trees. If you are new to yoga, it may be intimidating and confusing to hear instructors refer to postures by their Sanskrit names. Learning the Sanskrit names for postures is not important or even necessary; in most classes, your yoga teacher will instruct you on how to move into the posture and provide instruction on proper alignment.
Execution
It can be tempting for many students to try to enter into postures as deeply as possible; however, performing a posture correctly is more important than gaining depth. Never sacrifice proper alignment for depth, as this could result in injury. You will receive the intended benefits of the posture if you enter the posture correctly, regardless of how deep you are able to go. Practicing breath control, or pranayama, will also help with safe and proper execution of postures. Always breathe through the nose, lengthening the spine on the inhale, and moving deeper into the posture on the exhale.
Styles of Yoga
The type of yoga poses you will encounter largely depends on the style of class you attend. Vinyasa classes use flowing sequences in which there is likely to be a great deal of repetition. Ashtanga classes, for example, uses six series of postures that increase in difficulty. Bikram yoga uses a patented sequence of 26 postures that is the same every time. General hatha yoga classes provide more variety and allow for more exploration of different postures. Restorative classes use only seated and reclined postures to provide maximum relaxation and stress relief.
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