Asana is a body position, typically associated with the practice of Yoga, originally

identified as a mastery of sitting still. In the context of Yoga practice, asana refers to
two things: the place where a practitioner sits and the manner (posture) in which
he/she sits.
Asana later became a term for various postures useful for restoring and maintaining a
practitioner's well-being and improving the body's flexibility and vitality, with the
goal of cultivating the ability to remain in seated meditation for extended
periods.
[5]
Asanas are widely known as "Yoga postures" or "Yoga positions". "Asana"
quite simply means "a posture". Any way that we may sit, stand or position our hands
is an asana. Therefore, many asanas are possible. However, a particular posture that
leads you to a higher possibility is called a yogasana.
Yoga in the West is commonly practised as physical exercise or alternative medicine,
rather than as the spiritual self-mastery meditation skill it is more associated with in
the East.
[7]

Yoga first originated in India. In the Yoga Sutra, Patanjali describes asana as a "firm,
comfortable posture", referring specifically to the seated posture, most basic of all the
asanas. He further suggests that meditation is the path to samdhi; transpersonal self-
realization.
Common practices
In the Yoga Sutras, Patanjali suggests that the only requirement for practicing asanas
is that it be "steady and comfortable". The body is held poised with the practitioner
experiencing no discomfort. When control of the body is mastered, practitioners are
believed to free themselves from the duality of heat/cold, hunger/satiety, joy/grief,
which is the first step toward the unattachment that relieves suffering.
[10]

Listed below are traditional practices for performing asanas:
The stomach should be empty.
Force or pressure should not be used, and the body should not tremble.
Lower the head and other parts of the body slowly; in particular, raised heels
should be lowered slowly.
The breathing should be controlled. The benefits of asanas increase if the
specific pranayama to the yoga type is performed.
If the body is stressed, perform Corpse Pose or Child Pose
Such asanas as Sukhasana or Shavasana help to reduce headaches.
Pranayama[edit]
Pranayama, or breath control, is the Fourth Limb of ashtanga, as set out
by Patanjali in the Yoga Sutra. The practice is an integral part of both Hatha
Yoga and Ashtanga Vinyasa Yoga in the execution of asanas.

Surya Namaskara



Surya Namaskara, or the Salutation of the Sun, which is very commonly
practiced in most forms of yoga, originally evolved as a type of worship
of Surya, the Vedic solar deity, by concentrating on the Sun for vitalization.
The physical aspect of the practice 'links together' twelve asanas in a
dynamically expressed series. A full round of Surya namaskara is considered to
be two sets of the twelve asanas, with a change in the second set where the
opposing leg is moved first. The asanas included in the sun salutation differ
from tradition to tradition.
[18]

Benefits
The physical aspect of what is called yoga in recent years, the asanas, has been
much popularized in the West. Physically, the practice of asanas is considered
to:
improve flexibility
[19][20]

improve strength
[19][20]

improve balance
[19][20]

reduce stress and anxiety
[19][20]

reduce symptoms of lower back pain
[19][20]

be beneficial for asthma and chronic obstructive pulmonary disease
(COPD)
[19][20]

increase energy and decrease fatigue
[19][20]

shorten labor and improve birth outcomes
[20]

improve physical health and quality of life measures in the elderly
[20]

improve diabetes management
[21]

reduce sleep disturbances
[19][22]

reduce hypertension
[23][24]

improve blood circulation
Yoga can control the complications of diabetes
[25]

The emphasis on the physical benefits of yoga, attributed to practice of the
asanas, has de-emphasized the other traditional purposes of yoga which are to
facilitate the flow of prana (vital energy) and to aid in balancing
the koshas (sheaths) of the physical and metaphysical body.

1) Vajrasana is the simple asana which can be practiced after lunch or dinner also. Vajrasana is
also known as diamond pose which is best for practicing breathing exercises and
meditation. Regular practice makes you stronger and healthier.
Steps
1. Sit on the flat floor and fold your legs as shown in the above image.
2. Keep the spine straight and close the eyes.
3. Keep the right palm on right knee and left palm on left knee.
4. Now start to inhale slowly then exhale.
5. When you exhale try to think that your disorders are coming out from your nose.
6. Repeat these steps for 5 minutes and take a rest. You can increase the time for 15 minutes.
Benefits of Vajrasana
1. Calms the mind and bring stability in mind.
2. Cures constipation, acidity, increases digestion process.
3. Those suffering from gas problems can practice immediately after lunch or dinner.
4. Helps to get rid of back pain.
5. Cures stomach disorder.
6. Cures urinary problems.
7. Strengthens the sexual organs.
8. Increases blood circulation.
9. It is preferred for meditation and concentration.
10. Helps to reduce obesity.
11. Strengthens the thigh muscles.
12. Acts as pain killer in arthritis patients.
Duration
Practice vajrasana for 15 to 20 minutes after lunch or dinner. You can increase the period as long as
you can. You can practice before having food also.
Precautions
1. A person suffering from joint pain should not practice this asana.
2. Should practice under expert guidance.

2) The Sanskrit word shava means corpse. This pose looks like sleeping pose. It is very simple and
everyone can do this asana. But friends this pose needs lots of concentration. You have to
concentrate on each part of the body.
Beneficial for improving concentration, curing insomnia, calming mind, releasing stress, fatigue and
depression.
Steps for Shavasana Corpse Pose
1. Lie flat on your back, like our sleeping pose. Legs should be separated.
2. Keep your arms at your side and your palms facing up. Just relax.
3. Close your eyes and breathe deeply and slowly through the nostrils.
4. Start concentrating from your head to your feet. This means you are consciously relaxing your each part of the
body. Dont move ahead without relaxing particular part of the body.
5. On each inhaling and exhaling (breathing) think that your body is totally relaxed. Let your tension, stress,
depression and worry run away on each exhaling.
6. Those having good concentrations can practice for a long time and others can practice for 3-5 minutes.
Benefits of Shavasana Corpse Pose
1. It relaxes your whole body.
2. Releases stress, fatigue, depression and tension.
3. Improves concentration.
4. Cures insomnia.
5. Relaxes your muscles.
6. Calms the mind and improves mental health.
7. Excellent asana for stimulating blood circulation.
8. Beneficial for those suffering from neurological problem, asthma, constipation, diabetes, indigestion, insomnia
etc.
Tips
1. While practicing shavasana, if you feel drowsy or sleepy you can breathe a bit faster and deeper.
2. Always start shavasana before practicing other yogasana and after ending yogasana.
3. Those finding difficult to practice in the morning or evening can practice while sleeping at night.
4. Concentration is important.


Excellent yoga exercise for those suffering from Back pain. The pose is know as Balasana (Child
Pose). This pose stretches and relaxes the spine.
Steps for Balasana (Childs Pose)
1. To start the asana first sit on knees with buttocks touching on your heels.
2. Place your hand on thighs and palms down. Maintain the position of thighs as shown in the above image.
3. While exhaling slowly bring your chest between your knees and swinging hands forward as shown in the
above image.
4. Breathe gently and hold the posture for 2 to 3 minutes.
5. After this inhale slowly and return to starting position.
6. Repeat this asana for 5 to 10 times.
Benefits Balasana (Childs Pose)
1. Stretches and Strengthens muscle of hips, thighs and ankles
2. Helps to relieve stress and fatigue.
3. Increases blood circulation.
4. Helps to cure back pain.
Precautions
1. You can use pillows under your forehead if it is difficult to place on the floor.
2. If suffering from knees injuries or diarrhea should not do this asana.
3. Those suffering from high blood pressure should not practice.




Athletics (sport)

Athletics is an exclusive collection of sporting events that involve competitive running, jumping,
throwing, and walking. The most common types of athletics competitions are track and field, road
running, cross country running, and race walking. The simplicity of the competitions, and the lack of
a need for expensive equipment, makes athletics one of the most commonly competed sports in the
world. Athletics is mostly an individual sport, with the exception of relay races and competitions
which combine athletes' performances for a team score, such as cross country.
Organized athletics are traced back to the Ancient Olympic Games from 776 BC, and most modern
events are conducted by the member clubs of the International Association of Athletics Federations.
The athletics meeting forms the backbone of the modern Summer Olympics, and other leading
international meetings include the IAAF World Championships and World Indoor Championships,
and athletes with a physical disability compete at the Summer Paralympics and the IPC Athletics
World Championships.

The International Association of Athletics Federations, the sport's governing body, defines athletics
in following disciplines: track and field, road running, race walking, and cross country running. All
forms of athletics are individual sports with the exception of relay races.

Track and field
Track and field competitions emerged in the late 19th century and were typically contested between
athletes who were representing rival educational institutions, military organisations and sports
clubs.
[16]
Participating athletes may compete in one or more events, according to their specialities.
Men and women compete separately. Track and field comes in both indoor and outdoor formats.
The sport is defined by the venue in which the competitions are held the track and field stadium.
A variety of running events are held on the track which fall into three broad distance
categories: sprints, middle-distance, and long-distance track events. Relay races feature teams
comprising four runners each, who must pass a baton to their team-mate after a specified distance
with the aim of being the first team to finish. Hurdling events and the steeplechase are a variation
upon the flat running theme in that athletes must clear obstacles on the track during the race. The
field events come in two types jumping and throwing competitions. In throwing events, athletes are
measured by how far they hurl an implement, with the common events being the shot
put, discus, javelin, and hammer throw. There are four common jumping events: the long
jump and triple jump are contests measuring the horizontal distance an athlete can jump, while
the high jump and pole vault are decided on the height achieved. The Olympic athletics
competition and World Championships in Athletics, and the Paralympic athletics
competition and IPC World Championships in Athletics, are the highest and most prestigious levels
of competition in track and field.

Road running
Road running competitions are running events (predominantly long distance) which are mainly
conducted on courses of paved or tarmac roads, although major events often finish on the track of a
main stadium. In addition to being a common recreational sport, the elite level of the sport
particularly marathon races are one of the most popular aspects of athletics. Road racing events
can be of virtually any distance, but the most common and well known are the marathon, half
marathon, 10 km and 5 km.

Cross country running
Cross country running is the most naturalistic of the sports in athletics as competitions take place on
open-air courses over surfaces such as grass, woodland trails, and earth. It is both an individual
and team sport, as runners are judged on an individual basis and a points scoring method is used for
teams. Competitions are typically long distance races of 4 km (2.5 mi) or more which are usually
held in autumn and winter. Cross country's most successful athletes often compete in long-distance
track and road events as well.
The Crick Run in England in 1838 was the first recorded instance of an organised cross country
competition. At the professional level, the foremost competitions come under the banner of the IAAF
Cross Country Permit Meetings.
Racewalking
Racewalking is a form of competitive walking that usually takes place on open-air roads, although
running tracks are also occasionally used. Racewalking is the only sport in athletics in which judges
monitor athletes on their technique. Racewalkers must always have a foot in contact with the ground
and their advancing leg must be straightened, not bent at the knee failure to follow these rules
results in disqualification from the race.
Racewalking finds its roots in the sport of pedestrianism which emerged in the late 18th century in
England. The most common events in modern competition are over 10 km, 20 km and 50 km on
roads, although women's 3 km and men's 5 km are held on indoor tracks.
The highest level racewalking competitions occur at the IAAF World Championships in Athletics and
at the Summer Olympics, although the sport also has its own separate major competition the IAAF
World Race Walking Cup which has been held since 1961.