For the function of Japa and meditation, four Asanas are recommended. Padmasana, Siddhasana, Svastikasana, and Sukhasana are the four asanas. You must be able to sit in all of these four Asanas for three hours straight without moving your body. Only then can you have Asana-Jaya, or mastery of the Asana. You won't be able to meditate effectively until you have a stable Asana. The more stable you are in your Asana, the easier it will be to relax and focus your mind. You would be able to achieve one-pointed mind and hence infinite harmony and Atmic Ananda if you can maintain the pose for even one hour.
As you sit in the pose, tell yourself, "I am as solid as a rock." Repeat this suggestion to yourself a half-dozen times. The Asana would then become more stable. When you sit for Dhyana, you must become a living statue. Then and only then can your Asana be really stable. You will be able to sit for three hours at a time after one year of consistent practice. Start with half an hour and work your way up to an hour.
Maintain a straight line with your head, spine, and trunk when sitting in the Asana. Stick to one Asana and practice it until it is steady and flawless. The Asana can never be changed. Adhere to one adamantly. Realize all of the rewards of a single Asana. Dridhata is provided by Asana (strength). Sthirata receives Mudra's gift (steadiness). Dhairya is provided by Pratyahara (boldness). Laghima is a product of pranayama (lightness). Dhyana provides Pratyakshatva (self-perception) and Samadhi provides Kaivalya (isolation), which is verily the liberation or ultimate bliss.
The number of postures is equal to the number of species of living beings in the universe. Lord Siva describes 84 lakhs of different Asanas. 84 of them are the strongest, and 32 of them are very helpful. There are a few Asanas that can be done while standing.
Tadasana, Trikonasana, Garudasana, among others are examples. Some, such as Paschimottanasana, Padmasana, and others, may be done while seated. When lying down, some Asanas are performed.
Uttanapadasana, Pavanamuktasana, and others are examples. The head is lowered and the legs are raised in Sirshasana, Vrikshasana, and other asanas.
These Asanas were once practiced in Gurukulas, and as a result, people were powerful, stable, and lived long lives. These Asanas can be taught in schools and universities. Ordinary aerobic workouts only strengthen the body's superficial muscles. Physical workouts will help you become a Sandow with a lovely physique. Asanas, on the other hand, are meant to help with both physical and spiritual growth.
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