How Yoga Asanas Are More Than Just Exercise

On the surface, it’s easy to think that doing yoga asanas is simply another way of getting exercise to increase strength and flexibility. However it’s much more than physical exercise in so many ways.

Yoga influences important aspects of health such as emotional balance, mental state, blood circulation, and overall energy. Proper breathing — a key component of yoga — is necessary to achieve the full benefits of asanas.

Full Yogic Breath

In yoga, the breath comes and leaves the body through the nose to properly filter the air and regulate the temperature before it reaches the lungs. The breath is smooth and steady, transitioning gently from inhalation to exhalation and back.

With full yogic breathing, the entire lungs are inflated and deflated systemically. The action starts from the bottom of the lungs for both the inhalation and exhalation and moves up toward the top of the lungs. The diaphragm and abdomen move downward to make room for the increased volume of air in the lungs.

Full yogic breathing allows the body to stay relaxed and keep stress at bay, even when stress from exercise or any activity is introduced. It helps to keep the mind in the present as attention is required to keep breathing methodically. The mind is focused and concentrated. The number of thoughts slow down, bringing enhanced mindfulness that can approach the meditative state.

Coordinating the Breath with Movements

The breath provides energy and helps the body work in sync with movements, so each movement and asana is co-ordinated with the breath. This co-ordination is obvious in the traditional yogic warm up, Surya Namaskar (or “Sun Salutations”). Whenever the body moves upward or stretches out long, an inhalation is taken; as the body moves downward or folds together, the breath is exhaled.

By co-ordinating the breath with movements, the whole body works together in harmony. The breath supports the muscles, making movements easier and reducing stress on the joints and muscles. Prana increases, and the body’s energy works in tune with itself, creating synergy.

Breath Control in Pranayama

In Pranayama (breathing exercises), the breath changes from an involuntary, automatic function to controlled movements tamed by the yoga practitioner’s mind. It teaches us that we are in control of our body, and we are in control of our lives.

One breathing exercise is Anuloma Viloma (alternate nostril breathing), which balances out the physical body, calms the mind and emotions, and balances the energy within the body. According to an ancient yogic text, the Hatha Yoga Pradipika, “when the breath wanders, i.e. is irregular, the mind is also unsteady. But when the breath is still, so is the mind and the yogi lives long. So one should restrain the breath.”

Simply by being aware of our breathing, we’re able to take exercise to the next level and receive not only physical benefits but also mental and emotional benefits. Breathe deep and slow, co-ordinate your breaths with your movements, and stay aware of the breath at all times. That’s all you need to do.