Asana is the third limb of yoga according to Patanjali

“Asanas mean postures that unify stability and comfort.”

Yoga sutras of Patanjali. Chapter II. Sutra 46

Asanas are the third limb on the path of self-development according to the ancient treatise of sage Patanjali. They are preceded by yama and niyama, which help to purify the body and prepare the mind for further practices.

Having developed discipline, faith, perseverance, and having cleansed oneself of impurities, the practitioner may begin to master asanas. By correctly performing postures, one strengthens the body and prepares it for the next limbs of yoga associated with meditation.

“Practicing the limbs of yoga removes impurities, until spiritual knowledge, rising, does not reach the highest point of awareness.”

Yoga sutras of Patanjali. Translated by Swami Satyananda Saraswati. Chapter II. Sutra 28

Sage Sri Patanjali compiled and systematized the scattered knowledge on yoga into one digest. The sutras describe eight basic principles necessary for achieving the highest aim of yoga—the cessation of the fluctuations of the mind.

The Patanjali’s eight limbs

1. Yama — five social restraints and moral codes of conduct:

   • Ahimsa — non‑violence.

   • Satya — truthfulness.

   • Asteya — refraining from the appropriation of another’s property.

   • Brahmacharya — celibacy or fidelity.

   • Aparigraha — non‑possessiveness.

2. Niyama — five rules of internal discipline:

   • Saucha — purity of body, speech, and mind.

   • Tapas — asceticism, self‑discipline.

   • Svadhyaya — self‑reflection through connection with the divine.

   • Santosha — contentment.

   • Ishvara Pranidhana — devotion, dedication, surrender to the higher power.

3. Asana — a stable, comfortable pose; that which leads to firmness and lightness¹.

4. Pranayama — conscious regulation of breath to enhance the flow of life energy.

5. Pratyahara — withdrawal of the mind from the activity of the senses.

6. Dharana — concentration of the mind on a specific object.

7. Dhyana — continuous concentration on a chosen object.

8. Samadhi — a state of deep concentration resulting in union with or absorption into ultimate reality.

Asana and its role in yoga

In modern society, yoga is associated only with asanas. In sports clubs and studios, teachers rarely talk about the other seven parts of yogic philosophy.

In Patanjali’s eight‑limbs system, asanas occupy the third position. However, two important stages precede them — yama and niyama. Without mastering these, the practice of asanas alone may not contribute to true inner development.

“Without firm foundations a house cannot stand. Development of a holistic personality is impossible without observing the principles of yama and niyama, which lay a solid groundwork for the development of a character. Practice of asanas without the backing of yama and niyama is mere acrobatics”.

B. K. S. Iyengar. Yoga Deepika

Benefits of asanas: physical and mental aspects

Benefits of asanas for the body

• Strengthens all muscle groups and joints.
• Improves spine flexibility.
• Improves blood circulation in the back, pelvis, abdominal cavity.
• Gives positive effect on the endocrine, nervous, digestive systems.
• Normalizes cardiovascular system.
• Develops of general flexibility and balance in the body.
• Increases immunity.
• Corrects posture, eases back pinches.

Benefits of asanas for the mental system

• Develops discipline and awareness.
• Eliminates negative emotions (anger, irritation, anxiety).
• Improves concentration and attentiveness.
• Prevents insomnia and nerve disorders.
• Develops self-confidence.

Start mastering asanas under the supervision of experienced instructor.

In case you have any chronic diseases or you are currently pregnant, be sure to consult a doctor.

Initially try to practice simple asanas. In order to perform sophisticated balances or power postures, you need to have your body strong. Otherwise, an injury may occur.

Basic recommendations for performing asanas

• Perform asanas on an empty stomach. It is recommended not to eat at least two hours before practice.
• The bladder and bowel must be emptied.
• You can practice at any time of the day; however, early morning and late evening are considered the most effective.
• Practice outdoors or in a well-ventilated area.
• Avoid excessive tensions in your body, follow safety rules.
• While performing asanas, focus on breathing and general feelings in your body.
• Clothing for classes should be comfortable and loose.
• Try to keep your breathing deep and even.
• At the end of the practice, it is recommended to do Shavasana (deep relaxation) for approximately 10–15 minutes.
• Do not practice in case you feel unwell.

“The third limb of yoga is asana or posture. Asana brings steadiness, health and mobility. A stable and graceful pose gives rise to mental balance and prevents inconsistency of thoughts”.

B. K. S. Iyengar. Yoga Deepika

Having your body and mind balanced, you may begin mastering the next stages of yoga.