1. Follow a Physical Path
Asana is a Sanskrit word that means position, pose or posture. In yoga, the asanas are poses, such as the triangle pose and the lotus pose. Although asana practice is the most familiar aspect of yoga for Western students, it is only one of several components of the ancient tradition of yoga. Yoga refers to the quest for union of the self with greater consciousness of the universe. There are numerous yoga traditions, each marking a different path toward this union. The asanas are part of what is called Hatha Yoga, the physical yoga path.
2. Prepare Your Body and Mind
In Hatha Yoga, the asanas prepare the body and mind for meditation. Through the practice of asana, the student gains physical health and control of the body. This enables the body to sit for long periods in meditation. Asana practice also helps settle and focus the mind, which is necessary for meditation. Beginning in the 1920s, influential yoga masters in India began to place more emphasis on asana practice and on the health benefits of the poses. That movement advanced the popularity of yoga in the West, and gave birth to the asana-focused yoga familiar to Western students.
3. Give Your Body a Boost
The different yoga postures have specific physiological effects on the body, especially on the nervous and endocrine systems. The positions put pressure on different parts of the body, squeezing and releasing the internal organs to flush blood through them. This activity stimulates the affected organs and clears toxins from the body. Other poses can calm the nerves and quiet the mind. Because of these effects, asana practice can help with various ailments and health problems. For example, specific sequences of poses address digestive problems, menstrual disturbances, depression and other common disorders.
4. Feel Flexible and Fit
The asanas are also valuable as part of a fitness program. The postures promote strength, flexibility and muscle tone. Specific yoga sequences can help to heal sports injuries and relieve problems like back pain, sciatica and muscle stiffness. Yoga asanas also promote good posture and balance. Many people attend yoga classes solely for these kinds of benefits.
5. Get in Position for Stress Reduction
Yoga asana practice reduces stress and offers a ready retreat from the pressures of daily life. The postures can manage stress due to the beneficial effects on the nervous and endocrine systems and the gentle stretching that is part of the practice.
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