Asanas or Yoga Poses or Yoga position or Yoga posture –
In ashtanga yoga, patanjali defines asana as ‘Sthirsukham Asanas’ that is steady and comfortable body posture is called asana. Asanas have gained popularity due to the great physical and mental benefits they offer. The real purpose of Asana is for balancing body and mind. Asanas increase body and breathe awareness and strengthen different body systems. Various different asana practices are recommended in Yoga. But careful study of all these styles reveal that asanas or yoga poses can be divided in to 2 main types of practices. First type is dynamic practices and second static practices. Let us first see the dynamic practices and their effect of the body and vaious systems in the body. Dynamic practices are series of yoga poses practiced with a constant speed and may include holding of postures for less than 10 sec. Dynamic practices are · Stimulating Sympathetic Nervous system similar to exercise. · These practices involve nervous system reflex which is knee jerk (myotatic stretch reflex) which, contracts active muscles in that pose. · Blood Pressure & Heart rate increased, sweating · White muscle fibers of skeletal muscles work more than red muscles fibres · Reciprocal inhibition (flexors and extensors) is affected by stretch reflex limiting the stretch · Stress is on mostly on skeletal muscles. · Dynamic practices are suitable for Beginners to intermediate level · Dynamic practices are Comparable to exercise. Static practices include holding any yoga pose for more than 15 to 20 sec. the time duration for holding the pose can go up to few hours as well. · Stimulation to Parasympathetic Nervous system · These practices involve nervous system reflex which is Golgi tendon or clasp & knife reflex relaxes the muscles · Blood Pressure & heart rate decrease, no sweating · Red muscle fibres of skeletal muscles work more than white muscles fibres · Reciprocal inhibition achieves maximum stretch and protection to the muscles · Stress is on skeletal muscles and is also passed onto the deeper muscles which support the organs · Intermediate and Advance level practices · Make muscles more flexible Now we will see the effects of these dynamic practices on various body systems and various benefits that these practices offer. Dynamic Yoga Practice - • Dynamic practices includes Vinyasa, Sun Salutations, warm ups and flow which include holding of yoga pose for less than 10 sec. • Rhythm is very important to these practices, as rhythm is natural and inherent to our body systems; any rhythmic movements increase the neuromuscular coordination and efficient use of energy of all body organs such heart, brain, lungs, and other organs. • Higher brain and cerebral cortex is involved in controlling of body movements. · Dynamic practices make mind calm and peaceful. These practices allow control of emotions and thoughts. • Slow & controlled movements results in more control and more stretching of muscles and joints. Also results in increased neuromuscular coordination. Slow and controlled movements have good effect on Joints; they also increase range of movements of joints, making them more flexible, while protecting joints by stopping excessive and fast movements. · Dynamic yoga poses prevent injuries in more advance poses and general day to day activities. • In Dynamic poses, breathing integrated with movements is very important, generally Ujjayi breathing is preferred, as Ujjayi breathing is relaxing and reduces stress. This breathing awareness promotes deep breathing which is bringing relaxed and peaceful state of body and mind. Breathing awareness brings down thoughts and emotions, resulting in stress free and anxiety free mind. • Effect of Dynamic poses on Muscular system – more white muscle fibers used, more useful to increase strength and power, Burn more calories, consume large amount of ATP and glucose relatively little oxygen, protein and fat and produce large amount of lactic acid • Dynamic poses result in Secretion of endorphins; the natural pain killers and which, bring positive state of well-being. • Temporary increase in BMR (Basal Metabolic Rate), but long term effects on BMR are not seen. Static yoga poses - • Static Yoga practice - Holding a pose for more than 15 to 20 sec • Effect of Static poses on Brain - Primary motor cortex involved in “Awareness of the posture”. While holding the asana, one needs to focus on stressed areas, different joints and muscles. • Effect of Static poses on Nervous system - Focusing on a body part increases blood flow and nervous system activity in that area. Every asana, there are different areas where one needs to focus so by practicing asanas regularly, important parts of body are strengthened. • Endocrine system – yoga poses pressurize and stretch the glands, affecting secretion of hormones, making the glands stronger, and balancing the hormones which in turn affect every other organ and metabolism. • Practice of Static poses results in secretion of endorphins; the natural pain killers those bring positive state of well-being. • Effect of Static poses on Muscular system – more activity of red muscle fibers, which consume more of fats, carbohydrates and red muscle fibers specialize in long-duration, low-intensity movement, increased endurance • Effect of Static poses on Digestive system - Superficial muscles (skeletal muscles) relax, so internal organs get more blood, they are pressurized, squeezed, and made efficient and stronger • Effect of Static poses on Respiratory system - Different static poses make the breathing more efficient, expand lungs, increase lung capacity, promote slow, deep and relaxed breathing. • Effect of Static poses on Blood circulation and heart – different static poses exert pressure on heart making it strong, impure blood is drained from various parts of body, entire circulatory system is affected positively. • Static Yoga poses reduce the metabolic rate (BMR). Studies of humans living more than 100 + years have shown lower BMR. Gandhar Vishwas Mandlik (Rishi Dharmachandra) Director (International Yoga Programs) Yoga Vidya Gurukul www.yogapoint.com | 
