March 23 2025 Unlocking the Power of Asanas (Postures): Exploring the Third Limb of Yoga
- rockbriarfarm
- Mar 22
- 3 min read
We arrive this week at the third limb of yoga, the Asanas, the postures. This third limb is the one that is known by most present-day practitioners (and for many it is the only known one); it is the one that takes up most or all of the time in most yoga classes.
When most people, especially non practitioners, think of yoga, they think of a form of exercise that involves stretching oneself into pretzel shapes while burning some incense and humming Om. 😂🤣 I will admit that some of that stereotype was in my mind when I was thinking about trying yoga. There were some other preconceptions that I had which are not kind and which I will not repeat. (Before you think, wow, that is not yogic, remember, we are always practicing!) Over the years I have come to learn that yoga is so much more than the poses. This physical practice focusing on each movement, working the body, invoking breath, all combine to prepare us for the final three limbs which are meditative.
As Krishnamacharya said, "Nowadays, the practice of yoga stops with just asanas. Very few even attempt dharana and dhyana (deeper meditation) with seriousness. There is a need to search once more and reestablish the practice and value of yoga in modern times." He died in 1989 at the age of 101; his nowadays was likely early 20th century.
The word Asana translates from Sanskrit as posture, “as” which means “to stay” or “be established in a particular position”. In Patanjali’s practice, there were 5 asanas, all involving sitting. At that time, the goal of the asanas was to prepare the body to sit still for meditation. ‘Sthira Sukham Asanam’ is phrase that many yogis may have heard quoted from the Sutras. In practice, we strive to find the Sthira (the strength) and the Sukha (ease) in a pose. The idea of finding strength and ease in a pose, whether seated or standing, in ancient times or now, tells us that while in practice, the body should be comfortable, and the mind be steady.
Our Practice – Bhadrasana-Bound Angle Pose
Whenever we talk about the third limb in the blog or in practice, I historically invoked Gomukhasana, cow face pose. Both Patanjali’s Yoga Sutras and the later Hatha Yoga Pradipika, list 5 and 15 poses respectively, all seated. In prior research I had read that cow face (Gomukhasana) was one of them. Going back to research that recently, I could not find my source. While there are varying ideas on what those 5 original poses were, Bhadrasana, bound angle or butterfly pose is one that is often mentioned. It is a good pose (still!) for a seated meditation.
This seated posture opens the inner thighs, improves external rotation of the hip and may ease low back pain. It also stretches the quadriceps, knees and ankles. It aids in improving posture as the spinal muscles and waist are lengthened and the core activated in the upright position.
Come to seated position with legs extended
Fold both the legs and bring the soles of the feet to touch drawing them into the body as close as in comfortable
Lengthen and straighten the spine keeping the pelvis neutral (elevating the back of the hips with a folded blanket can help)
Knees dropping to the floor (can be propped with blocks if more comfortable)
Clasp the feet or big toes, inhaling to stretch tall, lengthening the back of the neck.
Meditating – On Our Full Yoga Practice (Asanas included)
Keeping in mind the totality of yoga practice, it involves not only the asanas but the whole mind, body and breath connection.
“The practice of yogasana for the sake of health, to keep fit, or to maintain flexibility is the external practice of yoga. While this is a legitimate place to begin, it is not the end. Even in simple asanas, one is experiencing the three levels of quest: the external quest, which brings firmness of the body; the internal quest, which brings steadiness of intelligence; and the innermost quest, which brings benevolence of spirit.” - B.K.S. Iyengar
Nurturing with Food – Minestrone Soup
Peter and I are currently debating whose version of minestrone soup this is. This is the version Peter made a few days ago, and no matter who wrote this one up, it is delicious!
See you on the mat!
Namaste
Julia Anne
Comments