What is Asana: Meditation Explained

by | 10 Apr, 2024

A serene landscape with a meditation mat and a lotus flower

The practice of Asana, a term derived from Sanskrit, is a fundamental aspect of meditation and yoga. It refers to the physical postures or positions that practitioners adopt during their meditative practices.

The term ‘Asana’ is often used interchangeably with ‘yoga pose’, but it encompasses much more than just the physical aspect. It is a holistic practice that integrates the body, mind, and spirit, leading to a state of deep relaxation and inner peace.

Asana is not just about achieving a particular pose or maintaining a specific posture. It is about the journey of self-discovery and self-awareness that unfolds as you engage with your body and mind. It is about finding balance, stability, and ease in your physical body, which in turn, helps to calm and steady your mind.

This article will delve deep into the concept of Asana, its origins, its significance in meditation, and how it can be practiced.

Origins of Asana

The origins of Asana can be traced back to ancient India, where it was a key component of the spiritual practices of the yogis. The term ‘Asana’ is derived from the Sanskrit word ‘as’, which means ‘to sit’. In its earliest forms, Asana referred to the seated positions that yogis would adopt for meditation. Over time, the concept of Asana evolved to include a wide range of postures and movements, each with its own unique benefits and purposes.

The ancient yogic text, the Yoga Sutras of Patanjali, defines Asana as ‘Sthira Sukham Asanam’, which translates to ‘a steady and comfortable posture’. This definition underscores the essence of Asana – it is not about contorting your body into complex poses, but about finding a posture that allows you to be steady and comfortable, facilitating deeper meditation.

The Yoga Sutras and Asana


The Yoga Sutras of Patanjali, a foundational text in the philosophy of yoga, provides a detailed guide on the practice of Asana. According to Patanjali, Asana is one of the eight limbs of yoga, which are collectively known as Ashtanga Yoga. These eight limbs provide a comprehensive framework for the practice of yoga, encompassing ethical principles, physical postures, breath control, sensory withdrawal, concentration, meditation, and the ultimate state of enlightenment or Samadhi.

In the Yoga Sutras, Patanjali emphasizes the importance of practicing Asana with mindfulness and awareness. He advises practitioners to focus on the sensations in their bodies, the movement of their breath, and the state of their minds as they hold each posture. This mindful approach to Asana helps to quiet the mind and prepares it for deeper states of meditation.

Significance of Asana in Meditation

Asana plays a crucial role in the practice of meditation. The physical postures help to prepare the body for extended periods of stillness, which is a key aspect of meditation. By practicing Asana, you can develop the strength, flexibility, and endurance needed to sit comfortably in meditation for longer durations.

But the benefits of Asana extend beyond the physical. As you move through the postures, you engage with your body in a mindful and intentional way. This helps to draw your attention away from the external world and towards your inner experience. As your mind becomes more focused and less distracted, you are better able to enter deeper states of meditation.

The Mind-Body Connection in Asana

One of the key aspects of Asana is the cultivation of the mind-body connection. As you practice the postures, you become more attuned to the sensations in your body. You become aware of the interplay between movement and stillness, effort and ease, tension and relaxation. This heightened body awareness can enhance your meditation practice, as it helps to anchor your mind in the present moment.

Furthermore, the practice of Asana can help to balance the energy in your body. According to yogic philosophy, our bodies are filled with prana, or life force energy. The practice of Asana helps to channel this energy in beneficial ways, promoting physical health, mental clarity, and emotional balance. This balanced state of being is conducive to deeper meditation.

Practicing Asana

Asana can be practiced in many different ways, depending on your physical abilities, personal preferences, and the goals of your meditation practice. Some people prefer a gentle and restorative approach, focusing on simple postures that promote relaxation and stress relief. Others prefer a more dynamic and challenging practice, incorporating complex poses that build strength, flexibility, and balance.

Regardless of the approach you choose, the key to practicing Asana is mindfulness. It is important to stay present and attentive to your body and mind as you move through the postures. Pay attention to the sensations in your body, the rhythm of your breath, and the state of your mind. This mindful approach will not only enhance the physical benefits of Asana, but also prepare your mind for deeper meditation.

Basic Asanas for Meditation

There are several basic Asanas that are particularly beneficial for meditation. These include Sukhasana (Easy Pose), Padmasana (Lotus Pose), and Vajrasana (Thunderbolt Pose). These seated postures provide a stable and comfortable base for meditation, allowing you to sit for extended periods without discomfort.

When practicing these Asanas, it is important to maintain a straight and relaxed spine, as this facilitates the flow of energy through the body. Your hands can rest on your knees or in your lap, and your eyes can be closed or softly focused on a point in front of you. As you hold the posture, bring your attention to your breath, observing its natural rhythm and flow.

Advanced Asanas for Meditation

For those who are more experienced in yoga and meditation, there are a variety of advanced Asanas that can enhance your practice. These include inversions like Sirsasana (Headstand) and Sarvangasana (Shoulderstand), which stimulate the energy centers in the body and promote mental clarity.

Other advanced Asanas include backbends like Urdhva Dhanurasana (Upward Bow Pose) and twists like Ardha Matsyendrasana (Half Lord of the Fishes Pose), which help to release tension and promote flexibility. As with the basic Asanas, these advanced postures should be practiced with mindfulness and attention to the breath.

Benefits of Asana

The practice of Asana offers a wide range of benefits, both physical and mental. Physically, Asana can improve strength, flexibility, and balance. It can also promote better posture, improve respiratory function, and enhance overall health and wellbeing.

Mentally, Asana can help to calm the mind, reduce stress and anxiety, and improve focus and concentration. By cultivating a sense of inner peace and tranquility, Asana can pave the way for deeper and more profound experiences in meditation.

Physical Benefits of Asana

One of the primary physical benefits of Asana is improved strength. As you hold the postures, you engage various muscle groups, building strength and endurance. This can improve your physical performance in other activities and reduce the risk of injuries.

Asana can also improve flexibility. The postures stretch the muscles and connective tissues, promoting greater range of motion and ease of movement. This can alleviate stiffness and tension in the body, improve posture, and reduce the risk of musculoskeletal problems.

Mental Benefits of Asana

Asana has a calming effect on the mind, helping to reduce stress and anxiety. The mindful movement and focused attention required in Asana can help to quiet the mind, reducing the chatter of thoughts and promoting a sense of inner peace.

Furthermore, Asana can improve focus and concentration. As you hold the postures and focus on your breath, you train your mind to stay present and attentive. This can enhance your mental clarity and cognitive function, both in your meditation practice and in your daily life.


In conclusion, Asana is a powerful tool in the practice of meditation. It prepares the body for stillness, cultivates a strong mind-body connection, and promotes a state of balance and harmony. Whether you are a beginner or an experienced practitioner, incorporating Asana into your meditation practice can enhance your experience and deepen your journey of self-discovery and inner peace.

Remember, the practice of Asana is not about achieving perfect poses or comparing yourself to others. It is about tuning into your body, listening to its wisdom, and cultivating a sense of mindfulness and presence. So, as you step onto your mat, let go of any expectations or judgments, and simply allow yourself to be in the moment, experiencing the profound benefits of Asana and meditation.