ASANA AND IT'S GUIDELINES

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    Explain the method, contra-indications and physiology of one asana.

- The Half Spinal twist is done by first sitting in vajrasana. Then one straightens back, tummy tucked in and tailbone tucked in, one leg bent so that the heel touches the inner thigh of the other leg. The one must bring up the knee of the straight leg, placing that foot on the outside of the bent leg’s knee. Then with the opposite hand of the upright leg, one puts elbow to outside knee and placing one hand behind the seat for support, one must gently twist while inhaling and exhaling, stretching a little more with each exhalation.

The contraindications for this pose are to be avoided by people with a sensitive back and slip disks and sciatica. Pregnant women should avoid doing this pose as well.

The Physiology of this pose mainly has to do with lengthening and strengthening of the spine. This helps the cerebral and nervous system connected with the spine to work much better. For digestion, this pose twists the stomach and intestines, providing an internal massage, which eases constipation and ensures better digestion.
it also improves blood circulation and helps in widening the chest for better breathing. These effects, in turn, result in more toxins released from the body.

What is an Asana and what isn’t an Asana?

-An asana is a pose or posture used in the practice of yoga. It is estimated that there are thousands of asanas in the incredibly varied discipline of yoga, with around 100 in active use by yogis all over the world. Asanas range from simple, relaxing poses which can be held by people at all levels of ability to complex postures which push the limits of the practitioner's body. Typically, a yoga session involves running through a series of asanas and holding them for varying periods of time.

The word is derived from the Sanskrit asanam, “a sitting posture.” Originally,asanas were developed as positions to use for meditation. They could potentially be held for long periods of time to focus the mind and body, promoting health, stillness, and inward reflection. Asanas have since expanded to encompass a wide range of postures, some of which are quite physically challenging, and they continue to be used during meditative practice, although meditation is not required for yoga. In many cases, the longer an asana is held, the more beneficial it will be to the yogi or yogini.

 Explain the general guidelines for the Asana.

- The best time of practice is in the morning time, before the sun rises, or midnight. This is because due to postural reflexes, there is more interaction of muscle.
The best place of practice is outside, UNLESS the weather is unpleasant. Otherwise, indoors, a calming atmosphere with an ideal temperature is recommended.
The clothes for practice should be comfortable, not too tight or not too loose.
One’s bowels must be empty in order to have more space to bend better and it’s healthier.
The age for practicing is ideally when the student is able to understand instructions.
The diet should be sattvic.
It’s better to bathe in cold water before yoga and hot water after the practice.
One should always know the contra-indications of each asana for safety.
Breathing is very, very important, and should be properly in focus and always keep each pose in line with its breath.
Awareness has to be the most important because holding each pose is very difficult without proper awareness and focus.

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