Asanas:merits, practice, preventive measures.

ASANAS Asanas Asanas is one of the element of yoga. To remain still comfortable position for a certain period of time is asana. Asanas are b...

ASANAS

Asanas

Asanas is one of the element of yoga. To remain still comfortable position for a certain period of time is asana. Asanas are body postures. They have evolved over the centuries with the purpose of exercising every muscle and nerve gland of the body.

Classification of asanas

• Meditative asanas
• Relaxation asanas
• Corrective asanas

1. Meditative asanas:- Meditative asanas improves the meditative power and relaxes our body mind & soul. They are normally done in a quite position. 
2. Relaxative asanas:- Relaxative asanas are used to fight fatigue and energise the body. These asanas relaxes our body and mind. 
3. Corrective asanas:- Practising these asanas corrects postural deformities like Kyphosis and Lordosis. 

Benefits of Asana

The regular practice of asanas is useful for a healthy mind and body. The benefits of asanas are as follows:

1. Performing asanas regularly is the best exercise to strengthen and regulate functioning of the internal organs. 
2. They develop different aspects of our body and mind. 
3.  They improve the flexibility of our spine, muscles and joints. 
4.  They help in purifying blood and controlling blood pressure. 
5. They develop our respiratory system and strengthen our lungs. 
6.  They help in curing many diseases like blood pressure, constipation and diabetes. 
7.  They are best for correcting postural deformities. 
8. Asanas relax the body and mind and reduce stress and thus help us to focus. 
9. They boost immunity. 
10. They help to discipline our mind.

Precautionary measures while performing asanas 

Asanas should be practised under the supervision of a professional trainer. Following guidelines must be followed while performing asanas :

(a) Asanas should be performed early in the morning on an empty stomach. They can also be performed in the evening around sunset. 

(b) Asanas should be performed on a matress laid on a plain surface. Clothes should be comfortable and should not obstruct body movements. 

(c) Asanas should be performed slowly. Do not give jerks or put unnecessary burden or your body while performing asanas. 

(d) Duration of asanas should be increased slowly. It takes time to adopt the correct posture of the asanas. Hence, they should be practised regularly. 

(e) Normal breathing should be maintained while performing the asanas. One should also avoid talking. 

(f) The pose of the asanas should be maintained for one minute or as adviced. After conditioning the body capability and utility of asanas, duration can be increased. 

(g) While performing the asanas one should exhale when bending forward and inhale bending backward. 

(h) Many bodily changes can be noticed as one starts practising asanas. If the effects of yoga are positive, one should practice yoga regularly. 

Asanas as preventive measures

Today's health problems are mostly related to the lifestyle of the people. We continuously strive for success and in the process, suffer from physical and physiological stress. Moreover, we find it difficult to devote time towards maintaining our health and fitness. This has led to increase in lifestyle diseases, i.e. diseases Associated with the way people live. The main factors responsible for such diseases are physical inactivity, inappropriate work hours, unhealthy food habits and incorrect body posture. Cardiovascular diseases, strike, chronic lung diseases, diabetes, cancer, etc. are some examples of lifestyle diseases. 

The practice of yoga gives us relief from various ailments. It strengthens our body and creates a feeling of well-being. Thus, it is necessary to adopt yoga in our everyday lives. Practising yoga asanas regularly can prevent many diseases, disorders and deformities. Thus, asanas act as preventive measures for the following :

1. Cardiovascular Diseases: The practice of asanas helps to control cholesterol level, normalizes blood pressure and improves the cardiovascular performance. Heart diseases have become extremely common not only in the elderly but also among the young. One of the major causes of this is stressful life. Regular practice of asanas improves the blood circulation throughout the body, lowers blood sugar level, and stabilizes the heart rate, thereby reducing the risk of the heart attack and other diseases. 

2.  Digestive Disorders: Long works hours, less time for rest, increased intake of junk food, less intake of water of water and a diet low in essential nutrients have adversely affected our digested system. Yoga asanas improve the blood and oxygen flow in the body and provide relief from acidity, constipation and bloating. Most pastures (asanas) focus on strengthening the abdominal muscles, leading to a healthy digestive system. 

3. Respiratory Diseases: Increased level of pollution pose a threat bto our respiratory system. These has been an alarming increase in the number of cases of sinus, asthma, etc. Yoga asanas are extremely effective for respiratory ailments. Asanas provide relief by clearing the nasal passage, Stretching  the chest muscles and stimulating the lungs, thereby oxygenating the entire respiratory system. 

4. Postural Defeats: Wording continuously for long hours without taking any breaks is the major cause of spinal problems in people today. Poor posture contributes to lower back pain, shoulder pain, neck pain and change in spine curvature. In addition, Postural defeats are also caused due to malnutrition, rapid or disproportionate growth, abnormal bone alignment, weak muscles and genetic reasons. Yoga asanas are helpful in preventing and curing postural defects. They stretch the spine and back muscles, flex the chest and shoulder muscles, and strengthen the diaphragm. 

5. Physiological Diseases: physiological disorders like anxiety, depression, insomnia, etc. make one feel sad, unhappy, worthless and lonely. The causes of such disorders may be stressful lifestyle and work pressure. Practising yoga daily counter the feeling of helplessness and depression. It boosts memory, improves concentration power, increase blood circulation and inculcates positive thinking among people, thereby reducing psychological disorders. 

6. Sports injuries: Injuries like hamstring pulls, wrist problems, neck strain, back pain, etc. are very common among athletes. Most injuries occur due to overuse of the muscles and joints. Adopting the practice of asanas in their training routine helps to increase the flexibility and strength of the muscles, tendons and ligaments. It increases the range of motion, there by improving flexibility. In sportsperson, yoga asanas not only help to prevent injuries but also improves endurance, body balance, agility etc.