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Asana


Asana is the Sanskrit word for posture. When we talk about yoga, it is what many people understand as yoga and the most commonly practiced types of yoga. It is important to note however that as well as asana, there are other ways to practice yoga including pranayama (breathwork) and meditation.


The yoga sutra (yoga texts) explains that the asana should have qualities of sthira (steadiness and alertness) and sukha (remain comfortable), so we should be able to hold the yoga asana steady and comfortably for a period of time, otherwise if this is difficult and means we cannot breath freely in the pose, then we are not practicing yoga properly. We should practice poses that feel right in our body and nothing should be painful. We need the mind, body and breath to be connected in the poses and we link movement with breath. Usually when we contract the body we inhale and when we expand and release, we exhale. The length of the breath can also determine the speed of movement.


With practice our yoga asana practice progresses. We come stronger and are able to practice more comfortably and we can progress to other poses. Change is gradual so we need patience.


When starting a yoga practice, it is a good idea to have a yoga teacher to help explain these concepts and be there to guide suitable poses, and be there to advise when a student may have gone to far, to stop them injuring themselves. The teacher can help with alignment in the postures, which is helpful for when the student is new or even when someone has been practicing a while because they may have developed a bad habit in a pose. The yoga teacher can ensure the yoga asanas are being practiced safely.


Sequencing an asana practice

1. Practicing on an empty stomach is best, ideally first thing in the morning before breakfast.

2. Take some time to become present

3. Set an intention

4. Start the practice where you are and look towards a goal

5. Gentle warm up

6. Only practice asana that are within your ability. Modify if injury, medical conditions or pregnancy.

7. Move with the breath

8. Take a counterpose, to return the body to the normal condition.

9. Take rest when needed

10. End with seated/kneeling poses

11. Final pose is savasana / corpse pose, to rest and seal in the practice.


Variations

Vary your asana practice to:

• Extend physical capabilities.

• Encourage attentiveness, avoid boredom

• Opportunity for new experience.

• Take variations if you have physical conditions/injuries/medical conditions/pregnancy.


Yoga is an internal experience and not external. It doesn’t matter what it looks like, it is about how it feels, we are doing it for ourselves. It is about internal observation.

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