Benefits of yoga can only be achieved if there is perfection in your yoga asanas. According to Yoga Sutras of Patanjali, perfection in asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached.
In the Yoga Sutras, the only rule Patanjali suggests for practicing asana is that it be “steady and comfortable”. The body is held poised with the practitioner experiencing no discomfort. When control of the body is mastered, practitioners are believed to free themselves from the duality of heat/cold, hunger/satiety, joy/grief, which is the first step toward the unattachment that relieves suffering.
Listed below are traditional rules for performing asanas:
- The stomach should be empty.
- Force or pressure should not be used, and the body should not tremble.
- Lower the head and other parts of the body slowly; in particular, raised heels should be lowered slowly.
- The breathing should be controlled. The benefits of asanas increase if the specific pranayama to the yoga type is performed.
- If the body is stressed, perform Corpse Pose or Child Pose
- Such asanas as Sukhasana or Shavasana help to reduce headaches.
Pranayama, or breath control, is the Fourth Limb of ashtanga, as set out by Patanjali in the Yoga Sutra. The practice is an integral part of both Hatha Yoga and Ashtanga Vinyasa Yoga but while performing asanas. They are to be practiced and perfected as individual practices of their own.
Patanjali discusses his specific approach to pranayama in verses 2.49 through 2.51, and devotes verses 2.52 and 2.53 of the Sutra to explaining the benefits of the practice.Patanjali describes pranayama as the control of the enhanced “life force” that is a result practicing the various breathing techniques, rather than the exercises themselves.The entirety of breathing practices includes those classified as pranayama, as well as others called svarodaya, or the “science of breath”. It is a vast practice that goes far beyond the limits of pranayama as applied to Yoga Asanas.
Surya Namaskara, or the Salutation of the Sun, which is very commonly practiced in most forms of yoga, originally evolved as a type of worship of Surya, the Vedic solar deity, by concentrating on the Sun for vitalization. The practice supports development of the koshas, or temporal sheaths, of the subtle body.
The physical aspect of the practice ‘links together’ twelve asanas in a dynamically expressed series. A full round of Surya namaskara is considered to be two sets of the twelve asanas, with a change in the second set where the opposing leg is moved first. The Yoga Asanas included in the sun salutation differ from tradition to tradition.
The physical aspect of what is called yoga in recent years, the asanas, has been much popularized in the West due to the vast amount of benefits. Physically, the practice of asanas is considered to:
- improve flexibility
- improve strength
- improve balance
- reduce stress and anxiety
- reduce symptoms of lower back pain
- be beneficial for asthma and chronic obstructive pulmonary disease (COPD)
- increase energy and decrease fatigue
- shorten labor and improve birth outcomes
- improve physical health and quality of life measures in the elderly
- improve diabetes management
- reduce sleep disturbances
- reduce hypertension
- improve blood circulation
- reduce weight[
If you are a beginner and you want perfection in your Yoga Asanas then this can only be possible if you practice yoga under the guidance of experienced yoga gurus. To achieve perfection in your yoga asana and to practice yoga under the guidance of expert yoga instructors join 200 Hours Yoga Teacher Training Program (YTTC) which is conducted by one of the best and Registered Yoga School (RYS), Yoga Vedanta at Rishikesh- Yoga capital of the world. This training program is mainly for the beginners. Here you will get the chance to practice yoga under the guidance of experienced instructors as Yogi Anand, Yogi Mohan Uniyal etc. and in the pleasant environment of Rishikesh. For more information about this yoga school, you can visit us at-http://yoga-vedanta.in