On the surface, yoga asanas might seem like exercises for physical health. Many of us begin practicing them to ease physical discomfort, drawn to a natural path for relief.
But isn’t it amazing that, in a way, when we lean toward yoga asanas, we are placing trust in the body’s ability to heal? Stimulated by the right contractions and movements, the process may be slow, yet we trust that the asanas bring healing at a deeper level. Often unknown to us, the ripples of well-being extend far beyond just physical health.
These ripples touch the inner core of our being, our spiritual self, and often without us realizing, we evolve, heal, and find alignment each day. External factors may cloud this progress, making the efforts seem invisible, but the impact remains — like a seed that has already been planted.
This list highlights five selected asanas that are beginner-friendly and uniquely support our spiritual evolution.
- Balasana (Child’s Pose): A restorative and grounding pose, Balasana is a great way to begin asanas. It prepares the body to let energy flow freely and symbolizes surrender, an act that challenges our egoic tendencies but encourages trust in nature's intent. In this pose, the head, limbs, and, with enough flexibility, the chest connect with the ground, stimulating the root, sacral, and third-eye energy centers. This grounding effect balances energy with the earth, offering not only psychological calm but also a steadying force during distressing moments.
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Bhujangasana (Cobra Pose): A chest-opening asana that gently bends the body backward, Bhujangasana directly influences the solar plexus and heart chakras. It is not just a powerful practice for physical health but also a profound spiritual catalyst. As the belly lifts and the body rises, primarily relying on the strength of the spine with minimal pressure on the hands, energy flows upward. This movement helps release psychological blockages, creating a pathway for renewed energy and emotional clarity.
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Vrikshasana (Tree Pose): A standing balance pose, Vrikshasana challenges both alignment and balance. Standing on one leg with hands joined at the heart, it stimulates the root and heart chakras, allowing energy to rise upward. The act of balancing in this pose draws focus inward, and only when the mind finds calm does the body maintain its balance. By encouraging equilibrium, Vrikshasana uniquely reflects how balance begins within, making it a simple yet profound way to assess the mind’s stillness.
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Setubandhasana (Bridge Pose): Spiritually speaking, this is a powerful asana. In any forward or backward bend, the stretching stimulates the entire nervous system and energizes the energy centers. The bridge pose activates the sacral, heart, and throat chakras, bridging the flow of energy through the body. Setubandhasana opens the body and propels one’s focus toward the sensations within - naturally inviting the attention inward.
- Savasana (Corpse Pose): During this pose, practitioners absorb the ascending energy generated throughout their practice. As one mentally scans the body, feeling the sensations and allowing oneself to be, it evokes a profound sense of oneness with the surroundings and the cosmos. Savasana is a meditative pose practiced at the end of the asana sequence. Once all the energy centers are stimulated, this pose allows the energy to flow seamlessly through the body, unlocking greater levels of consciousness. One can also slip into Yoga Nidra during Savasana, deeply rejuvenating the body, mind, and spirit.
While you absorb the spiritual essence of the asanas, here are some additional tips for you:
- Awareness is an essential part of any spiritual practice. Every movement in an asana - whether the limbs touch the ground or are in the air - and the flow of breath within the system requires mindful attention. This awareness anchors the mind within the body and turns our focus inward. This is why, in the eight limbs of Patanjali Yoga, asanas are placed earlier than meditation - they prepare the mind for inward attention far more seamlessly than beginning directly with meditation.
- For maximum benefits from each asana, hold the posture for a longer duration - ideally between 1-2 minutes on average for an intermediate or above practitioner. While many believe that an aggressive flow makes the difference, the reality is quite the opposite. Moreover, holding an asana is often more challenging than it seems.
Please Note: Those with existing injuries or pain must consult a medical professional before attempting any exercises on their own.
Any yoga practice is an invitation to cultivate awareness of the body and mind, align them, and channel the flow of energy. Just like any other factor, a stable, distraction-free foundation is essential to be certain that external elements do not interfere with the practice. A well-chosen yoga mat provides the perfect foundation and becomes a lifelong companion as a practitioner evolves from a beginner to an advanced yogi.
From Shunya's collection of wellness essentials, you can find an all-rounder cotton yoga mat, sparing you the need to search elsewhere. Regardless, you've already taken the first step on your journey from being a rogi to a yogi. Let this motivation be the compass that guides your way forward.