ASANA

Asana, Sanskrit for "sitting posture" (asanam is 'sitting' or 'ass' / aste is 'he sits'), is a body position, typically associated with the practice of Yoga, intended primarily to restore and maintain a practitioner's well-being, improve the body's flexibility and vitality, and promote the ability to remain in seated meditation for extended periods. In the context of Yoga practice, asana refers to two things: the place where a practitioner (yogin (general usage); yogi (male); yogini (female)) sits and the manner (posture) in which s/he sits.^[2] In the Yoga sutras, Patanjali suggests that asana is "to be seated in a position that is firm, but relaxed". As the repertoire of postures has expanded and moved beyond the simple sitting posture over the centuries, modern usage has come to include variations from lying on the back and standing on the head, to a variety of other positions.In the Yoga sutras, Patanjali mentions the execution of an asana as the third of the eight limbs of Classical or Raja yoga.

The word asana in Sanskrit does appear in many contexts denoting a static physical position, although, as noted, traditional usage is specific to the practice of yoga. Traditional usage defines asana as both singular and plural. In English, plural for asana is defined as asanas. In addition, English usage within the context of yoga practice sometimes specifies yogasana or yoga asana, particularly with regard to the system of the Ashtanga Vinyasa Yoga. That said, yogasana is also the name of a particular posture that is not specifically associated with the Vinyasa system, and that while "ashtanga" (small 'a') refers to the eight limbs of Yoga delineated below, Ashtanga (capital 'A') refers to the specific system of Yoga developed by Sri Krishnamikurti at the Mysore Palace.

SURYA NAMASKARA (THE SUN SALUTATION )

All sessions of Yoga asanas begin with the 'Surya Namaskar' or sun salutation. It is a series of gentle flowing movements synchronized with the breath. This excellent warm up exercise consists of a sequence of positions that move the spine in various ways and promote flexibility in the limbs. It is of special benefit to beginners, to stiff people, and to the elderly, since it helps the body to gain flexibility. It also regulates the breath and focuses the mind.

How to do :

Stand erect with the head and body straight but relaxed. The feet are together, and knees are straight and the arms are relaxed at the sides. Inhale deeply and begin.

Bring the hands up from the sides, place the palms flat against each other at the center of the chest. The elbows are pushed out of the sides.

Inhale and raise the arms upwards. Inhaling and raising of hands should synchronize. By the time you have stretched your arm, you should complete inhaling.

	Exhale slowly bending forward, touch the ground keeping the hands parallel to the feet and head touching knees. By the time your hands touch the ground, you should complete exhaling. Retain the breathe and remain in the same position for about 6 to 8 seconds. If you cannot touch the ground, then let your hands go only as far as they can.

Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

	Exhale and bring the left foot together with the right. Keep the arms straight, raise the hips and align the head with the arms.

Inhale and slowly lower the hips to the floor, (hips should be slightly raised above the ground) and bend backward as much as possible.

	Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground.

Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum.

	Then exhale slowly and keeping the arms straight, raise the hips and align the head with the arms, forming an upward arch.

Slowly inhale and bend the left leg at the knee taking a wide forward step. Keeping the hands firmly rooted, place the left foot on the ground between the hands. Lift the head upwards.

	Exhale slowly and keeping hands firmly in place, bring the right leg forward, so that both feet are together to align them with the hands. Touch the head to the knees, if possible.

Return to the first position.

Now you have completed one round of surya namaskar. Maximum of 4 rounds can be done. Once you start doing the Surya Namaskaar, make sure to continue it regularly for at least ten days to observe its beneficial effects.

Meditation techniques

Concentrative meditation focuses the attention on the breath, an image, or a sound (mantra), in order to still the mind and allow a greater awareness and clarity to emerge.

The simplest form of concentrative meditation is to sit quietly and focus the attention on the breath. Yoga and meditation practitioners believe that there is a direct correlation between one's breath and one's state of the mind. For example, when a person is anxious, frightened, agitated, or distracted, the breath tends to get shallow, rapid, and uneven. On the other hand, when the mind is calm, focused, and composed, the breath is slow, deep, and regular. Focusing the mind on the continuous rhythm of inhalation and exhalation provides a natural object of meditation. As you focus your awareness on the breath, your mind becomes absorbed in the rhythm of inhalation and exhalation. As a result, your breathing will become slower and deeper, and the mind becomes more tranquil and aware.

Transcendental Meditation or yoga nidra (popularized by the Bihar School of Yoga), which owe its origin to ancient Hindu meditative techniques, aim towards a totally detached frame of mind. These forms encourage the practitioner to retreat within the inner-self, into the "real" world, away from the "illusions" (maya) of outside influences. Meditative practices like Mantra yoga, for example, induces the mind to concentrate on a sacred sound by ritualistic chanting, until it attains the trance-like state of samadhi (a state of mind, where it is only responsive to subjective impressions).

YOGA IN GEETHA

The Bhagavad Gita ('Song of the Lord'), uses the term yoga extensively in a variety of senses. Of many possible meanings given to the term in the Gita, most emphasis is given to these three:^[30]

• Karma yoga: The yoga of action
• Bhakti yoga: The yoga of devotion
• Jnana yoga: The yoga of knowledge

The influential commentator Madhusudana Sarasvati (b. circa 1490) divided the Gita's eighteen chapters into three sections, each of six chapters. According to his method of division the first six chapters deal with Karma yoga, the middle six deal with Bhakti yoga, and the last six deal with Jnana (knowledge). This interpretation has been adopted by some later commentators and rejected by others.

Meditation

Meditation describes a state of concentrated attention on some object of thought or awareness. It usually involves turning the attention inward to a single point of reference. The benefits of the practice can engender a higher state of consciousness. Meditation is recognized as a component of eastern religions, where it has been practiced for over 5,000 years. Different meditative disciplines encompass a wide range of spiritual and/or psychophysical practices which can emphasize development of either a high degree of mental concentration, or the apparent converse, mental quiescence.

The word meditation comes from the Latin meditatio, which originally indicated every type of physical or intellectual exercise, then later evolved into the more specific meaning "contemplation."

Eastern spiritual teachings, including meditation, have been adapted and increasingly practiced in Western culture.

YOGASANA

Yoga is a group of ancient spiritual practices originating in India. As a general term in Hinduism it has been defined as referring to "technologies or disciplines of asceticism and meditation which are thought to lead to spiritual experience and profound understanding or insight into the nature of existence." Yoga is also intimately connected to the religious beliefs and practices of the other Indian religions.

Outside India, Yoga is mostly associated with the practice of asanas (postures) of Hatha Yoga or as a form of exercise, although it has influenced the entire Indian religions family and other spiritual practices throughout the world.

Hindu texts discussing different aspects of yoga include the Upanishads, the Bhagavad Gita, the Yoga Sutras of Patanjali, the Hatha Yoga Pradipika, the Shiva Samhita, and many others.

Major branches of Yoga include: Hatha Yoga, Karma Yoga, Jnana Yoga, Bhakti Yoga, and Raja Yoga. Raja Yoga, known simply as Yoga in the context of Hindu philosophy, is one of the six orthodox (āstika) schools of thought, established by the Yoga Sutras of Patanjali.