The One-Limbed Monster -- Asana is King

When you think of yoga, what's the first thing that comes to mind? I'll bet it's asana (I don't think I've ever seen a cover model for Yoga Journal in a meditative position rather than some beautifully executed yoga posture). For the first few years of my practice, asana was the only thing on my mind. I didn't understand that yoga is an 8-limbed path. Instead, I was operating with one limb. And, as can be expected when one is only using a fraction of her capacity, the benefits of my practice were limited.

My current practice isn't nearly as asana-heavy as it used to be. Now I use asana as it was originally intended -- as a precursor to pranayama and meditation. When I give clients practices -- unless they specifically ask for more asana -- I tend to go with 1/2 asana, 1/4 pranayama, and 1/4 meditation.

Gasp! A yoga teacher only practicing a little asana? Shocking, eh? I love asana, I do. And some days I desire to do more of it than others. Yet over the years, I've found that less asana is like riding a bike without training wheels, whereas a practice whose majority is asana is like riding a bike with training wheels. I'm not judging all of you asana-lovers out there -- I'm just saying this is what's true for me.

Here is an interesting article on the topic of yoga asana, and the huge industry that it's become.

And shocking as it may sound (HA -- this is major tongue in cheek time), Steamy Politician -- uh, I mean Yogi --  Bikram Choudhury is gunning to add yoga to the Olympic line-up.

Do we shortchange our yoga practice when we pack it full of asana, ignoring the other limbs of yoga? I'll say this -- the majority of clients I work with report more benefits from the slower, more meditative practices (which prominently feature pranayama and a little meditation in them) than they do from the acrobatic asana they were practicing prior to us working together.

Don't take my word for it -- try it for yourself. Do you feel more of a benefit from being able to execute a perfect Crow pose or do you find your mind calmer after a little pranayama and meditation?

If you believe the path to a calmer, less reactive mind is paved with Sun Salutations, that's just fine. Just ask yourself -- what would happen if I followed the 1/2 (asana), 1/4 (pranayama), 1/4 (meditation) rule? You're not deep-sixing asana altogether -- you're just not making it your entire focus.

I know people (and have been this person myself) who have spent years injuring themselves with heavy duty asana practices only to come to a more half and half practice (1/2 asana and 1/2 pranayama and meditation) after some years. While this mix of asana, pranayama, and meditation does wonders for their mind, emotions, and personality, they still can't seem to stick with it and go running back to their mat screaming things like "I'm losing my yoga skills/mojo," "my flexibility is in the toilet," and "I'm feeling weaker."

All this talk about enlightenment, yet we continue to put a premium on asana, often taking pride in the fact that we can execute a perfect Headstand. Interesting, eh?

Just a little something to think about...

Namaste!

Comments

[Dot Pinkney]

So few people realize that there is so much more to yoga that Asanas! I went to a beginner's class to review it last week and the teacher taught them theory for the first 15 mins, going over diet, meditation, relaxation... It was wonderful! Such a great foundation for yoga practice.
http://yogilondon.com/category/yoga-centre-reviews/yoga-central-london/

[Energy Body Ways]

Hey Bob,

Where in the Sutras is the 4th part you're talking about?

Alongside asana, pranayama, and meditation there is nothing about studying Yoga philosophy.

The 4th part of the 8 limbs is pranayama (regulation of energy).

The only reference to study I could find is the study of sacred texts such as the Sutras themselves, not general reading about Yoga philosophy.

[Rebecca]

I also think it's interesting that this is one of (I think) two months where the Yoga Journal cover model is meditating, but I agree that there is definitely too much focus on asana as the sole practice of yoga. I started my YTT program hoping to learn more about the yoga teachings. Interestingly, I have a new appreciation for asana, which has helped provide me a more thorough understanding of the rest of the teachings. By no means do I think asana should be the king of the limbs, and I wish that non-yogis knew there was more to yoga than asana, but learning to appreciate it more has only helped grow my spiritual practice - exactly what the asanas are intended to do.

[Bob Weisenberg]

Great post, Diane.

I'd like to add that there's a 4th aspect of Yoga, right there in the Yoga Sutra along with asana, pranayama, and meditation, and that's the study of Yoga philosophy.

For some, like myself, this is at least as important as the other three. This is the type of Yoga I'm trying to make more people aware of through my writing at http://YogaDemystified.com

Don't get me wrong. I love and practice asana, meditation and breathing, too. But just like you're trying to increase awareness of meditation and breathing, I'm trying to do the same for reading about Yoga philosophy.

Thanks for the blog.

Bob Weisenberg

[emma]

you know whats funny? this month's cover has trudie styler in a meditation pose. i agree, but this month is a fluke

[Energy Body Ways]

Hey, good post. This topic should be covered more. Asanas aren't even necessary - they are just a way to still the mind.

Meditation in a fixed position or fixed way is also not necessary. Many people are selling it instead of teaching it as a progression of awareness that is supposed to set you free.

The problem is that the practice of it often ends up the goal, instead of the state of mind.

Meditation, like physical or hatha yoga, is something that is designed to get you into a state where you let go of a certain kind of thinking.

You let go of a certain kind of thinking and experience the world as it is.

Existence and awareness itself become your meditation.

[Jane]

Good topic for me. I used to ignore meditation as part of my home practice. Now that I'm back in a weekly class where we do meditation each session, I have started doing it at home more. I always feel better when I've spent even 5 minutes in meditation.But it's taken me over 10 years of yoga to appreciate this aspect.

[Kelly McGonigal]

Love the post.

Kelly

[Tiffany Cantrell]

Have you read the book, Meditations from the Mat by Rolf Gates? If not, check it out. It is a yearly daily devotional book working through the sutras. I love it.
Check out my blog too at: http:tiffanytheyogini@gmail.com