For many the thought of yoga brings to mind a myriad of complex bends and twists of the body known as asanas or yoga poses. Western culture identifies asanas with yoga more than any other aspect of this mind-body science. As one of the eight aspects of yoga, the practice of poses disciplines the mind and body for the other "limbs" of yoga, such as breathing and meditation.
History
The yoga sage Patanjali identified asanas as one of the eight limbs of yoga in the Yoga Sutras, which were written sometime before 300 A.D., perhaps even as early as 5,000 B.C. In Sri Swami Satchidananda's translation and commentary of the Yoga Sutras, he describes an asana as a "steady, comfortable posture." Satchidananda goes on to highlight that gurus and sages created asanas so that the body could sit in a meditative state for long periods of time. Archaeologists discovered stone depictions of yoga poses in the Indus Valley that are at least 5,000 years old. Yoga enthusiasts also find the roots of yogic philosophy in the Bhagavad Gita and the Vedas.
Function
Outside of preparing the body for meditation, yoga poses function for the body and mind in many other ways. Standing poses like Tree or Dancer develop balance. Planks, Warriors and Triangles strengthen legs and core muscles. Yoga includes many varieties of twisting poses like Half Lord of the Fishes, which creates spinal flexibility and cleanses the body of toxins. Poses like Headstand or Shoulderstand facilitate mental and spiritual focus, stimulate the glandular system and tone muscles.
Effects
Many yoga students laud the regular practice of asanas for their positive effects on the mind and body. A study led by Dawn Boehde and John Porcari, Ph.D., from University of Wisconsin, La Crosse, Human Performance Laboratory, determined that flexibility improved in the test group by 13 to 35 percent after eight weeks of yoga practice. They also found significant improvement in the study group's muscular strength, endurance and balance.
Considerations
The format or style of yoga you practice often determines the benefits to be experienced. Power Yoga includes many poses which challenge the limits of balance, endurance and strength. A typical Power class may include arm balance poses like Crow or Eight Angle to test the strength of the core and upper body, or a King Pigeon to challenge flexibility. A gentle or restorative yoga class might focus on less intense poses like Forward Fold and Butterfly to gradually increase flexibility and sensations of relaxation.
Fun Facts
Regular yoga students may tell you that Savasana, also known as Relaxation or Corpse Pose, is the most difficult yoga pose to master. Savanasa involves lying flat on the back with limbs sprawled out comfortably away from the body and the eyes closed. As relaxing as this might sound, many find that it is surprisingly difficult to relax muscles and mind at the same time. For example, some fitness enthusiasts who typically find themselves in cardio classes often have a difficult time settling down to lie still for minutes at a time when they first try yoga. Like all other yoga poses, Relaxation takes practice.
References
- "The Yoga Sutras of Patanjali, Translation and Commentary by Sri Swami Satchidananda;" Sri Swami Satchidananda; 1978
- Mid-Atlantic Yoga Association: History of Yoga
- Ace Fitness, Mark Anders: Does Yoga Really Do the Body Good?
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