Asanas

   By Axiom

Asanas are yogic poses held during yoga or meditation. They build flexibility and body strength, improve blood circulation, and aid in the effective functioning of various organs. Utilising specific asanas during meditation - either one alone or a set used as a rhythmic physical meditation - will boost the effect of the meditation.

The best time to practice Asanas is in the morning before eating - they will awaken the body and really get you going for the day. However if you don't have the time then, try to find a time that is about 3 hours after eating. Following the practice, don't fill up on heavy food. Start with a cup of milk or a herbal tea, some fruit a little later, and anything heavier about an hour afterwards.

Don't wear your glasses or jewelry while practicing - some Asanas require moving about and balance and you could catch or break things. Also the feel of glasses and jewelry can distract you. For similar reasons wear as little clothing as is comfortable and keep it loose and lightweight.

Practice at the same time each day if possible - your body will get used to this and come to expect it and you will find the practice flows better if you stick to a rountine. Devote at least a 1/2 to each Asana - so if you only have a half hour, choose one and only one. The benefits you will get from that are so far beyond what 5 minutes here and 10 minutes there will give you. These Asanas are meditations for your body. Treat them thus.

Switching Asanas each day when you haven't mastered any is useless. Master an Asana and achieve your goal before moving on. It takes a few weeks to achieve true bodily change, so practice patience while you practice Asana!

Do not move onto harder ones until you have fully mastered the easier. To give you some perspective...in the world of yogis mastery of an Asana means you can sit comfortably in one for 2-3 hours without feeling distress or needing to stretch at the end. While I know that it's unlikely you will strive for that type of mastery, ensuring your body is fully comfortable in a pose for at least 40 minutes before stepping up to a harder version is crucial to any benefit gained and to prevent injury.

On that note, do not strain to achieve a pose - take it as far as you can comfortably go and stop there. A week's practice will leave you taking it a bit further every few days without pain or injury. No pain, no gain is not a yoga mantra!

Finally, an Asana is simply an exercise. You will achieve nothing spiritual if you do not combine the Asana with Breathing and Meditation.

Three Asanas

Begin your Asana with the mantra "I am a rock, rooted deep within the ground, steady and firm" repeated 5-10 times. This will help your energy focus upon maintaining a grounded, balanced Asana.

The most well known of Asanas in meditation is the Lotus Pose, so let's start there.

Lotus Pose

• benefits - flexibility in the legs, strengthens the abdomen and lower spine
• warnings - chronic knee pain sufferers should avoid this exercise

Stretch out your legs on the ground before you, hands by your sides, palms resting on the ground, fingers pointing forward.

Bring your right foot in towards you and hold the sole in your left hand and the ankle in your right. Gently place your foot on your left thigh, in the crease near your hip.

Repeat with left foot on right thigh.

Place your hands on your thighs in the passive Root Chakra mudra - otherwise known as the passive gyana mudra. Close your eyes and engage in meditation.

NB: The passive Root Chakra mudra involves palm up, tips of thumb and first finger touching. This is a strong meditative mudra. To convert it to a strong receptive mudra while learning from a teacher or engaging in breathwork and physical exercises, shift the tip of the first finger to the first joint of the thumb.

When meditation has ended, stretch out your legs left and then right.

If this Asana is uncomfortable, begin with the half-lotus. Place the right foot on the left thigh as above, and then the left foot beneath the right thigh.

The Perfect Pose

• benefits - strengthens your connection to your inner energy and focus

This is the true yogi-master pose, and an incredibly powerful one that can be used to great advantage in ritual and healing. Traditionally the hands can be held in passive Root Chakra mudra, or you can use a more active mudra where the position of the palms is determined by the sun - if it is daylight, palms upright, left cupping right. If the sun has set, turn the right downwards so your hands create a sphere.

Begin with your legs outstretched, palms beside you on the ground.

Bend your left leg and place the heel against your perineum. Bend your right leg, ankle nested against upper left ankle, and heel against the public bone.

Bring hands to rest against navel, palms as indicated above.

Prosperous Position

• benefits - another strong meditative pose that really aids in opening up the inner consciousness and increasing focus.

Legs stretched out, palms on ground to start with. Fold in right leg and place heel at the inner crease of the left inner thigh, toes by the knee. Fold the left leg similarly, tucking the heel in against the right crease and the toes into the folded knee.

Bring right hand up to the chest and make an 'A-OK sign (tips of thumb and first finger touching, other fingers straight and pointing skyward) This is the jnana mudra. Rest the other hand on the thigh.

To end, stretch out the right leg and then the left.
   

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