The Third Limb of Yoga-Asana: Physical Postures

 

A yoga class in modern day is considered the physical postures that are called Hatha Yoga. But yoga is when we can bring together the physical body, the breath, consciousness and the higher spiritual being. We get this union through meditation. So Hatha Yoga; physical postures, when done mindfully and with effortless movements becomes Yoga. The third limb of yoga is asana; the physical postures of Hatha Yoga.

 

The physical postures of yoga not only stretch and strengthen the muscles and joints of the body but they also strengthen the life force (prana) of the body. There are many people who ask if the asanas of yoga can help them lose weight. The physical postures are not really designed to burn a lot of calories, although some postures speed up the metabolism, but when the prana is strengthened in our asana practices, our self-awareness is strengthened. With this heightened self-awareness we discern the habits of our life that create dis ease in the body and with this increased self-awareness, we strive to make better choices as far as health goes. So in a sense, asanas can help one to lose weight.

 

The asanas strive to awaken and balance the chakras along the spine. In a Hatha Yoga class the postures always encourage elongation, flexibility and strength of the core; our spinal column. With this mindful focus at the spine, the chakras are awakened and encouraged to give you optimal balance. From the very foundation of the root chakra to the expansiveness of the water chakra, to the power center of the mars chakra, up to the unselfishness of the Venus heart chakra, to the truth telling throat chakra and then up to the intuitive third eye center; each of these chakras work together to provide a centered, balanced state of conscious awareness that allows us to see life more clearly. This balanced self-awareness is why we feel so good after an asana practice.

 

Chitta, or fluctuations of the mind, pull our life currents to the sides and away from the center of balanced self-awareness. If our life force is pulled to the lunar side (Ida), we think and act on the emotional side. If our life force is pulled to the solar side (Pingala), we are drawn to the logical portion of our brain. The asanas pull our life currents into the center channel of balanced self-awareness where we are not too emotional nor too logical but we are able to see life more clearly and where we can begin to see our challenges and our karma without judgment but from a place of acceptance and compassion. When we see, then we can heal and overcome the obstacles to happier and content living. As the currents are drawn inward, they are also drawn upward to the more spiritual aspects of our daily living. We begin to see goodness in every living sentient beings as we realize that what connects us is more powerful than what separates us.

 

Asanas teach us right posture for meditation; the 7th Limb of Yoga. In Paramahansa Yogananda’s book The Yoga of The Bhagavad Gita, the essential basics of correct posture of meditation are a steady body with a straight erect spine; chin parallel to the ground; shoulders back, chest out, abdomen in; and eyes focus between the eyebrows. The body must be still and unmoving without strain or tension. That seems like a lot on the ‘to do list’ but when you practice Hatha Yoga and begin to open the body and life force, this posture will become effortless. Yogananda goes on to say: When mastered, the correct posture as expressed by Patangali is “steady and pleasant”.

 

The basic structure of a Hatha Yoga class includes extensions, back bends, forward bends, twists, hip openers, shoulder openers, inversions and savasana. Each asan allows it own unique feeling state to be made available for the yogi. Each posture has a feeling state and an energetic effect to it. For example; back bends have an opening and courageous aspect to them which allows our energy to extend outward. Most backbends would support you when you needed to give a speech in front of a group of people. On the other hand, forward bends are quieting and encourage your life force energies inward allowing one to turn inward for reflection or meditation. Moving inward would promote listening and compassion.

 

The postures in a Hatha Yoga class have five phases to them. This brings about mindfulness and reflection.

1. Preparation of going into the pose

2. Moving into the pose

3. Hanging out in the pose

4. Coming out of the pose

5. Reflection after the pose

This is important since in our modern lifestyle we move from one action to the next, seldom giving time for transition. We take our work life home with us. When we find ourselves irritated or tired we take that with us into our social life. We take our exhausted daily life to bed with us. It’s no wonder we are tired and stressed out much of the time. Asana practice teaches us to take a pause moving from one posture to the next. Pause, reflect, and prepare for the next asana.

 

Because of all the pranic and feeling states of the postures, it is recommended that you take Hatha Yoga classes from a 200 hour or more certified Hatha Yoga instructor. Then as you gain knowledge of the poses and gain self-awareness you may begin to study how to structure your own practice. In the modern world there are also many videos from certified instructors that you can follow at a time that is best for you. Hatha Yoga can be a Game Changer as you mature through life!!