Asana vs. Exercise
In today's world the term "yoga" has become a synonym for asana. Yoga is being propagated as a form of physical exercise or as a work-out technique. Asanas are thought of as just another kind of exercise routine. This culture is especially predominant in the Western world, but it is slowly creeping into other nations as well. However this is a gross misconception.
Asana is only one the tip of the iceberg. the entirety of yoga can only be understood when we look into the depths of the ocean and discover the submerged part of the iceberg.
The term yoga means union and it signifies the union of the individual soul with the universal soul. The philosophy of yoga is based on the extensive work by Sage Patanjali called the Patanjala Yoga Sutras. The Yoga sutras contain 196 aphorisms on yoga which are all arranged in a scientifically structured manner.
In this exhaustive text on yoga Sage Patanjali describes the eight-fold path of yoga:
- Yama
- Niyama
- Asana
- Pranayama
- Pratyahara
- Dharana
- Dhyana
- Samadhi
Let's take a look at the differences between asanas and exercises:
| Asana | Exercise |
|---|---|
| Performing yogic asana is associated with physical, mental and spiritual benefits. It increases flexibility develops a sense of calmness and helps achieve the ultimate goal of nirvana or salvation. |
Physical exercises on the other hand only influence the physical body and the mind. They are not known to be associated with spirituality. |
| Asanas are complete and balanced. They work on the whole body. All asanas are practised on both right and left sides along with complementary postures. These make sure that all the muscles of the body are worked equally. |
Exercises may be lopsided, working only on some muscles and neglecting others. |
| Asana practice is slow and conscious and done with breath awareness. The goal is to keep the mind at the present moment by concentrating on the breath. |
Exercises are fast and allow jerky movements. Oftentimes the mind is wandering elsewhere while the body slogs to burn those extra calories. |
| Research has found that asana practices actually lead to reduced oxygen consumption. This implies a parasympathetic dominance which helps calm down the body and mind, thus relieving stress. It leaves you feeling refreshed after a good session of yoga. |
Physical exercises lead to increased oxygen consumption implying sympathetic dominance. This actually causes exertion and leaves you feeling tired after a workout. |
| The body’s physiology is altered so that there is a reduced respiratory rate, heart rate and pulse rate with continued asana practice. |
Since exercise leads to sympathetic activation, there is an increase in respiratory rate, heart rate and pulse rate following a workout. |
| Normalization of muscle tone is achieved at the end of a successful yoga session. This is the reason that yoga is used as a therapy to treat musculoskeletal disorders. |
Exercise is associated with an increased muscle tone, often leading to cramps. |
| The practice of asana is non-competitive and process-oriented. It is important to focus on the present moment and perform one’s duty without expecting a result. This principle is called karma yoga. |
Exercises are oftentimes competitive and goal-oriented. Emphasis is given on the number of push-ups or squats you complete rather than on the act of performing them correctly. |
| During the practice of asanas, isometric contraction of muscles occur. This means that the muscles contract and muscle tension increases but the length of the muscle doesn’t change. |
During exercises, especially gym workouts isotonic contraction of muscles occurs. The muscle fibres either shorten or lengthen. |
| Perfection in asana is achieved when the practice becomes effortless. The Patanjali yoga sutras say: प्रयत्नशैथिल्यानन्तसमापत्तिभ्याम् (2.47) “Letting go of the effort and uniting with the infinite by contemplation on the soul” |
In the practice of exercise, more vigorous efforts are required as practice progresses. |