āsana v2 handout

आसनआसन ĀSANAĀSANA

स्वा�मि विवावा�का�नन्द यो�ग अन�सन्धा�न सम्स्था�नSvāmi Vivekānanda Yoga Anusandhāna

Samsthāna

आसन Āsana

Posture

Derived from animal or plant instincts

Imitation of good things

Ex: वा�क्षा�सन Vrukṣāsana

वृ�क्षा�सन Vrukṣāsana• Shelter• Fruits for

others

छा�या�म्� अन्यास्या कु� वृ�न्तिन्�स्वृया� ति�ष्टति� आ�पे� ।फला�न्यातिपे पेरा�र्था��यावृ�क्षा�� सत्पे�रुष इवृ॥

Chāyām anyasya kurvantiSvayaṁ tiṣṭati ātapePhalānyapi parārthāyaVṛukṣāaḥ satpuruṣa iva

कारा�सन Makarāsana

Relax like a crocodile

स्थि&रा� (चि)रा�) स�खं� आसनम्�।Sthiraṁ (ciraṁ) sukhaṁ āsanam

Stable, long time, easy (comfortable)

3 mins 30 mins

आसन चिसद्दि,Āsana siddi

�दा� दृष्ट� � स्वृरुपे� अवृ&�नम्�। Tadā druṣṭuḥ svarupe avasthānam|

then you establish in your reality.

स्वृरुपे Svarupareal nature - happy, healthy, selflessness

अभ्यो�स वा�रा�ग्यो� तत� स�धन यो�।Abhyāsa vairāgyam tat sādhanīyam

practice and let go attitude

तत" द्वन्द्व अनभि%ध�त"। Tataḥ dvandva anabhidhātaḥ

then you overcome the dualities. heat/cold, happy/unhappy, profit/loss

प्रयात्नशै1ति�ल्याम्� अनन्�सम्�पेति�भ्या�म्�।Prayatnaśaitilyam anantasamāpatibhyām|

Reduce all efforts, merge with beautiful blue sky.

स�खंप्र�न्ति4�। दुः�खं तिनवृ�त्ति7।Sukhaprāpti| Duḥkha nivṛtti|When one merges with the blue sky he transcends the body consciousness.

वृज्रा�दातिपे कुठो:रातिपे।Vajrādapi kaṭhorapiHarder than diamond

म्�दूतिन कु� स�म्�दातिपे।Mṛdūni kusumādapiSofter than flower

TYPES OF ĀSANATYPES OF ĀSANA

1. Standing 2. Sitting 3. Prone 4. Supine

CATEGORIES OF ĀSANACATEGORIES OF ĀSANA

1. Meditative 2. Relaxative3. Culturative

PHYSICAL EXERCISESPHYSICAL EXERCISES

Four types • Speed: • Endurance: Walking, Hiking, Swimming

• Dexterity: Gymnastics, Parallel bar

• Stamina:

It is for physical training, targeted to enhancecompetitive spirit.

ANOTHER CLASSIFICATIONANOTHER CLASSIFICATION

• Isometric exercises: Muscle length remains same, only tone differs

• Isotonic exercise:Tone remains same, length differs

Tone: Partial contraction of the muscles.

LOOSENING EXERCISELOOSENING EXERCISE

Objectives are• Shatter tamas• Loosening of joints• Flexibility of spinal column

चिशैचिर्थाचिलाकुराण व्या�या�म् Śithilikaraṇa vyāyāma

COMPARISON COMPARISON

Physical exercises

Dynamic exercises

Āsana

Improves respiratory system

Improves respiratory system

Improves respiratory system

Circulatory sys Circulatory sys Circulatory sys

Digestive sys Digestive sys Digestive sys

Excretory sys Excretory sys Excretory sys

- Nervous sys Nervous sys

- Endocrine sys Endocrine sys

- Speed and repetition

Speed and repetition

- - Brain

- - Mind

- - All round personality development

Standing postures अर्ध� कुद्दि? )क्रा�सन

Ardha kaṭi cakrāsana अर्ध� )क्रा�सन

Ardha cakrāsana पे�दा हस्��सन

Pāda hastāsana

तिBकु:ण�सन Trikoṇāsana

पेरिराव्रु�7 तिBकु:ण�सन Parivrutta trikoṇāsana

पे�र्श्व� कु:ण�सन Pārśva koṇāsana

वृFराभद्रा�सन Vīrabhadrāsana

Sitting posturesवृज्रा�सन

Vajrāsana

शैशै�ङ्� कु�सन Śaśāṅkāsana

पेत्तिJम्:7�न�सन Paścimottānāsana

अदा�म्त्स्या�न्द्रा�सन Ardamatsyendrāsana

स�4� वृज्रा�सन Supta vajrāsana

वृक्रा�सनVakrāsana

Prone posturesभ�जङ्गा�सन

Bhujaṅgāsana

र्धन�रा�सन Dhanurāsana

शैलाभ�सन Śalabhāsana

Supine postures• सवृ��ङ्गा�सन Sarvāṅgāsana• तिवृपेराF�कुरात्तिण Viparītakaraṇi• म्त्स्या�सन Matsyāsana• हला�सन Halāsana• )क्रा�सन Cakrāsana