Theory and Practise of Asanas

Yogic Asanas and Physical Exercises

Physical exercises help develop the muscles through mechanical movement, whereas Yogic Asanas cater to the development of both the body and mind. Through constant practise of Yoga one can even have control over involuntary muscles of the body.

Physical exercises are done through fast movement of the muscles, whereas Yogic Asanas should be performed with ease and comfort and all undue strain and exertion of the body must be scrupulously avoided.

Physical exercises do not guarantee a healthy body. The practise of Yogic Asanas ensures a healthy body, which is a state when all the organs of the body function perfectly under intelligent control of the mind.

The heart is put to tremendous strain during the performance of physical exercises, as they involve rapid movement of the muscles. In the practise of Yogic Asanas all movements are slow and gradual with proper breathing and relaxation. This revitalises the heart and does not produce any type of strain.

The main objective of physical exercise is to increase blood circulation and also improve the capacity for intake of oxygen through rapid movement of the muscles and other parts of the body. This can be easily achieved via the practise of Asanas through simple movement of the spine and various joints of the body with deep breathing and without any violent movement of any kind.

One of the most glaring differences between physical exercises and Yogic Asanas is that after the completion of a course of physical exercises one is completely exhausted and tired. On the other hand, the performance of Asanas is done slowly and gradually through rhythmic movement of the body synchronised with the breath. Our forefathers so ingeniously designed the Asanas that while performing the Asanas energy is generated within the body and, therefore, after completion of a series of Yogic Asanas one feels refreshed and energetic. There is no question of >fatigue or tiredness after the completion of Yogic Asanas. While performing the Asanas, various limbs of the body are stretched and maintained for a particular duration and then they are released slowly and gracefully. This process of stretching and releasing in a rhythmic manner brings about a wonderful relaxation in the entire body.

Yogic Asanas are meant to tone up the internal organs of the body and to revitalise the working of the endocrine glands. On the other hand, physical exercises are meant to build muscles of the body. Yogic Asanas ensure better health, whereas physical exercises provide good physique. However, Yogic Asanas and physical exercises can be practised simultaneously. The only condition required for the performance of physical exercises is that they should be done after ensuring a break of half an hour on completion of Yogic Asanas. Both should not be continuously practised.

The best way of combining these two aspects is that in the morning Yogic Asanas could be performed and in the evening physical exercises may be done.

Time Limit for Asanas

There is no time limit for individual Asanas and this is left completely to the convenience of the practitioner. There are two types of Asanas; one is static and the other dynamic. The dynamic Asanas could be repeated a number of times. This can be done without getting tired. As far as the static Asanas are concerned, the practitioner is expected to be in a posture for a prescribed time. There is no stipulated time for individual Asanas. However, if the practitioner feels some pain in any part of the body while performing the Asanas, he should immediately stop.
The time devoted for the individual Asana should be of short duration in the initial stage and this duration should be gradually increased on the basis of the comfort and ease with which a person can perform. The time at the disposal of the practitioner and the objective for which he is practising are the prime determining factors.

Closed or Open Eyes

In the early stages of the practise of Asanas, it is better to open the eyes, which will enable one to observe whether they are being done perfectly. If the postures are wrong they can be checked and corrected. One can keep the eyes closed only when the performance of a particular Asana is proper and satisfactory. When the eyes are closed, the mind becomes calm and one can look inward and concentrate mainly on the benefits of the Asana.

Sequence of Asanas

The Asanas should be practised in perfect sequence or the practitioner will not derive maximum benefit. The sequence should be meticulously observed, particularly in the initial stages. The order in which the Asanas must be performed depends upon the number of Asanas chosen and the time at the disposal of the practitioner. However, certain general principles can be evolved to formulate the sequence of doing the Asanas. After completing a forward bending Asana it is better to immediately do a backward bending one to act as a counter-posture. This is the main reason why it is generally recommended that Matsya Asana should always be performed immediately after completing Sarvanga Asana. Similarly, Chakra Asana may be done after Hal Asana.

Strict adherence to the sequence may be followed in the initial stage. Once mastery is obtained in the performance of the Asanas, one can create one's own sequence on the basis of personal requirements.