The Yoga Sutras of Patanjali are a cornerstone of yogic philosophy, providing a comprehensive framework for achieving spiritual enlightenment and inner harmony. Within the Eightfold Path (Ashtanga Yoga), Asanas—physical postures—form the third step. While modern yoga often emphasizes physical practice, Patanjali’s perspective on Asanas is deeply intertwined with mental and spiritual growth.
Asanas in the Yoga Sutras are the most popular of the eight limbs, but their benefits and how to practice them with mindfulness and intention go beyond physical postures.
What Are Asanas?
The term "Asana" means “seat” or “posture” in Sanskrit. In Patanjali’s Yoga Sutras, Asanas refer to physical positions that provide a stable and comfortable foundation for meditation and spiritual practice.
Patanjali’s definition of Asana is simple yet profound:
Sthira Sukham Asanam (Yoga Sutras 2.46)
“An asana should be steady and comfortable.”
Unlike the complex sequences we often associate with modern yoga, Patanjali emphasizes ease, steadiness, and the ability to sit in stillness for extended periods as the primary goal of Asanas.
The Purpose of Asanas in the Yoga Sutras
The practice of Asanas serves multiple purposes:
- Preparing the Body for Meditation: Asanas prepare the body for meditation by developing physical strength, flexibility, and stability. They enable the practitioner to sit comfortably and without distraction.
- Cultivating Mind-Body Awareness: Practicing Asanas with mindfulness enhances awareness of the body and breath, bridging deeper states of concentration (Dharana).
- Supporting Health and Vitality: While not explicitly stated in the Yoga Sutras, the physical benefits of Asanas—improved circulation, posture, and energy flow—are well-documented in modern yoga practice.
The Evolution of Asanas
In Patanjali’s time, Asanas were not the elaborate physical practices we see today. They primarily referred to seated postures, such as Padmasana (Lotus Pose) or Sukhasana (Easy Pose), designed for meditation.
Over centuries, yoga evolved to include dynamic and therapeutic postures to address practitioners' physical needs. Today, Asanas encompass various poses, from restorative stretches to vigorous flows, but the essence remains the same: cultivating steadiness and comfort.
Benefits of Practicing Asanas
- Physical Benefits:
- Improves strength, flexibility, and balance.
- Enhances posture and spinal alignment.
- Boosts energy levels and overall physical health.
- Mental Benefits:
- Reduces stress and promotes relaxation.
- Enhances focus and concentration.
- Helps release stored tension and emotions.
- Spiritual Benefits:
- Creates a stable foundation for meditation.
- Fosters a deeper connection between body, mind, and spirit.
- Prepares the practitioner for higher states of consciousness.
How to Practice Asanas According to Patanjali
- Focus on Stability and Comfort
Avoid pushing your body into discomfort. The goal is to find a position that feels steady and relaxed. Try different poses until you find one that's comfortable. Use a hard cushion to support the base of your spine. Try sitting cross-legged or on a chair and crossing your legs at the ankles. - Incorporate Breath Awareness
Synchronize your movements with your breath to create a meditative flow. This aligns the physical and mental aspects of your practice. - Practice Mindfulness
Stay fully present in each posture, observing sensations in the body and the rhythm of your breath. A comfortable posture helps you concentrate and avoid distractions. - Avoid Attachment to Perfection
The Yoga Sutras discourage attachment to physical achievements. The purpose of Asanas is to support your spiritual journey, not to master complex poses. A comfortable posture helps you relieve suffering by letting go of attachment. We have gone too far when we lose our sense of steadiness and ease. - End with Stillness
After completing your practice, spend a few minutes in Savasana (Corpse Pose) or seated meditation to absorb the benefits of your practice.
Common Misconceptions About Asanas
- Myth: Yoga is just a workout.
Reality: While Asanas improve physical fitness, they primarily aim to prepare the mind and body for meditation. - Myth: Advanced yoga means mastering complex poses.
Reality: True mastery is cultivating steadiness, comfort, and mindfulness, even in simple postures. - Myth: You need to be flexible to practice yoga.
Reality: Yoga meets you where you are. Flexibility develops over time as a byproduct of consistent practice.
Suggested Postures
The sage Ved Vyasa, commenting on this sutra, names several postures, which are further described by Vachaspti Misra in the translation by Rama Prasada:
- Padmasana is a well-known sitting posture, also called the Lotus pose.
- Virasana is when a sitting person has one foot in contact with the ground and places the other over the partially inclined knee.
- Bhadrasana is where the sitting person places the soles of both feet joined below the groin area and places both hands with the fingers interlaced over that region.
- Svastika is where the left foot is placed, a little downward inclined between the right thigh and shank, and the right foot is placed in a similar position between the left thigh and shank.
- Dandasana is practiced by sitting with thighs, shanks, and feet stretched straight along the ground with the ankles joined together but the toes kept apart.
- Paryanka is where the knees are extended, and the arms are used to lie upon.
- Sopasraya is where some cloth (bolster) used to sit upon it.
- Kraunchanisadana and others of the same class are to be imitated from the sitting postures of the Krauncha, the elephant, and the camel.
- Samasamsthana is where the feet are placed so that the heels and foreparts of both are joined together, with the feet slightly bent.
- Sthirasukha is whatever posture may secure steadiness and ease. It is also described as Yathasukha, which is any position that may secure ease.
Conclusion
Patanjali’s teachings on Asanas remind us that yoga is not about achieving the perfect pose but creating a harmonious connection between the body, mind, and spirit. By practicing Asanas with mindfulness and intention, we can develop a steady foundation for meditation and embark on a transformative journey toward self-realization.
Embrace the transformative power of Asanas and let them guide you toward a harmonious and balanced life.
Call to Action
Are you ready to embrace the wisdom of Patanjali’s Asanas?
- Watch this inspiring video, What Yoga Can Do for Your Body, by Swami Mukundanda.
- Join our beginner-friendly online and in-person yoga sessions to start your journey.
- Read Yoga for the Body, Mind, and Soul by Swami Mukundananda.
- Join the annual Dallas Yoga Fest for three days of free yoga, pranayam, meditation, and health classes.
Other Resources
Story of Patanjali blog article.
Join us for our weekly online session on Patanjali Yog Sutras on Thursdays at 8 a.m. CST (7:30 p.m. IST).
FAQs
Q: What is the primary goal of practicing Asanas?
The main goal is to develop a stable and comfortable posture for meditation, fostering physical, mental, and spiritual harmony.
Q: Are advanced poses necessary for spiritual growth?
No. Patanjali emphasizes steadiness and ease, which can be achieved even in simple postures.
Q: How long should I hold an Asana?
Hold the posture until it feels steady and comfortable, focusing on your breath and mindfulness.
Q: Can beginners practice Asanas?
Absolutely! Asanas are accessible to everyone, regardless of experience or flexibility.
Q: How do Asanas prepare the mind for meditation?
By calming the body and aligning the breath, Asanas reduce physical distractions, making it easier to focus during meditation.