YOGA BOX 2: ASANA PRACTICE NAMES

■ Lotus pose - padmasana ■ Locust pose - salabhasana ■ Fish pose - matsyasana ■ Crow pose - kakasana ■ Dog pose - svanasana ■ Human embryonic state - garbha-pindasana

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aquatic animals, birds, quadrupeds and the human embryonic state (Box 2). This aids visualisation in the safe and correct execution of a posture or movement.

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Effects of Hatha Yoga The effects of Hatha Yoga are physical, emotional, mental and energetic.

Physical

In this section, physiotherapy knowledge is applied to analyse the possible benefits of asana practice on the body (Table 1).

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Emotional and mental effects Yoga is a method of self-discovery. We start to come into relation- ship with ourselves as we make space for ourselves and look after ourselves (the ‘process of introversion’). In this process, our attachment to the external world may lessen and our emotional stability and mental clarity may increase (6). The mental faculty of concentration is developed as attention is constantly focused within, especially when holding a posture. Eyes are closed in certain practices. Paying attention to one’s own experience facili- tates a non-competitive atmosphere.

Like other group activities, a Yoga class provides an opportunity for: ■ New experiences which may broaden perspective of life ■ Social interaction ■ Self-expression ■ Motivation and commitment to shared aims.

Figure 10 Figure 11 Figures 1-12: The sun salutation sequence - Vinyasa

■ Asana practice is non-competitive, and emphasis is placed on self-awareness.

The ancient seers of India observed and studied nature and its rela- tionship to man. Some asanas are named after vegetation, insects,

BOX 1: PRACTICES OF HATHA YOGA

■ Prana means breath and energy ■ Ayama means regulation and control ■ Pranayama can be translated as breath control. Students learn increased awareness of breathing and control of inhalation, exhalation and retention (10)

■ Dhyana means meditation. This state is achieved by turning the attention inwards and maintaining focussed attention over time (9)

■ Kriyas are physical cleansing techniques to detoxify and facil- itate the functioning of the digestive and respiratory systems. As they are related to personal hygiene these are not prac- tised in a class (7).

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The benefits The benefits of asana can be illustrated in an example of a posture, namely, Pashchimotanasana or seated forward bend (Figures 13-16).

Starting position: long sitting Instructions ■ Stretch legs, straighten knees and extend through heels ■ Lengthen the spine and stretch arms up towards the ceiling ■ Fold from the hips with the exhalation breath ■ Keeping back straight, place palms where comfortable on leg or feet if possible

■ Hold the pose, breathing in a relaxed and rhythmic manner. www.sportex.net Figure 12

Energetic effects As described above, Hatha Yoga channels prana, analogous to Chi in TCM, through a system of nadis, comparable to the meridian system. Chakras are points at which nadis intersect. The seven main Chakras correspond to major nerve plexi in the midline of the body (18). Ayurveda uses a theory of five elements to describe the body and its functions. Yogic practices aim to bring these five elements into balance for that individual.