Asana: There's More to the Story of the Third Limb of Yoga

What comes to mind when you hear the word “yoga”?

When most people think of "yoga," images of people in trendy, matching outfits striking various poses probably come to mind. However, asana,the physical postures, represents only one part of the broader system of yoga. In fact, asana is the third limb of the Eight Limbs of Yoga (or Ashtanga Yoga), as outlined in the Yoga Sutras of Patanjali. The Eight Limbs offer a comprehensive path for spiritual development and include ethical guidelines, breath control, self examination and meditation practices.

This year, I’ve been writing and teaching in Sutra School about the Eight Limbs of Yoga, and we are currently diving into the third limb: asana. While postural yoga has become the most widely recognized form of yoga in the modern world, the truth is that the practice of asana is just the tip of the iceberg. There’s so much more to asana than just striking poses. Let’s explore its history, significance, and how it fits into the full spectrum of yoga.

“Hanumanasana” aka full splits named after the monkey diety in the Ramayana

So, what does asana really mean?
The first mention of the term asana comes from the Yoga Sutras of Patanjali (2.46), which says, “Sthira sukham asanam”
This translates as: “The posture (asana) should be steady and comfortable.”
The literal translation of asana from Sanskrit is “seat” or “posture.” The root of the word comes from the verb “ās”(आस), meaning “to sit” or “to be seated.” Initially, asana referred specifically to a seated position, especially in meditation. Over time, though, its meaning has evolved to include any physical posture or position that supports meditation and spiritual practice.

While asana originally referred to the act of sitting, particularly for meditation, over time, it has expanded to encompass a wide range of body postures, both for physical health and spiritual growth. But let’s be honest: for most modern students, the primary draw to yoga today is physical health or, let's admit it, sometimes vanity! Still, asana is just the tip of the iceberg. The true depth of yoga lies in its philosophy, which enriches the practice in life-changing ways. This is exactly why I love teaching Sutra School, where we dive deep into those teachings!

But back to asana...
Beyond simply sitting in a steady and comfortable posture for meditation, postures as we know them today didn’t emerge until much later, around the 10th century CE (give or take a couple centuries), with the rise of Hatha Yoga. The Hatha Yoga Pradipika (~15th century) was one of the first texts to outline specific yoga postures, providing explicit instructions on how to practice them and detailing their associated benefits. These postures were designed to support the broader spiritual goals of yoga, which had been practiced and studied for centuries by this point.

Depiction of Hatha Yoga postures

It’s important to note, though, that the Hatha Yoga Pradipika wasn’t the only text to introduce postural practice. Other foundational texts such as the Gheranda Samhita (17th century CE) and the Shiva Samhita (likely 15th–16th century CE) also played a key role in shaping the physical practice of yoga. These texts were among the first to offer detailed instructions on the postures, their purpose, and their benefits.

As expected, the postural practice introduced by Hatha Yoga continued to evolve over the centuries. Various teachers and texts, such as the Samhitas, Yoga Rahasya, Swami Vivekananda’s Raja Yoga, and later teachers like Krishnamacharya, Jois, Iyengar, and Desikachar, each contributed to refining and adapting the postural practice for modern students. The blending of these traditional Indian teachings with Western fitness culture, especially in the 20th century, led to the creation of modern postural yoga as we know it today. In fact, modern postural yoga, the kind we practice today, has only been around for the last 150 years or so.

What about the wisdom from the original sutra?
Patanjali's sutra mentions that our asana should be steady (sthira) and comfortable (sukha). This timeless wisdom is as relevant today as ever. It encourages us to approach each posture with mindfulness, creating space for both physical and mental steadiness. By embodying these qualities in our practice, we begin to move in a more conscious way, on and off the mat.

This intention is key: Yoga is not just about doing poses; it’s about cultivating a better habit (samskara) of moving, breathing, and even thinking. This subtle shift in intention is what ultimately sets yoga apart from other forms of physical exercise.

However, asana alone only scratches the surface of what yoga as a whole has to offer. The philosophy is rich, expansive, and still deeply relevant today, 2,000 years later! If you love your modern yoga practice, I encourage you to take a closer look at the history and philosophy that contributed to its modern expression. It may take some time, patience, and effort to navigate the sometimes dense language, but the rewards for your practice and life will be well worth it.

Want to dive deeper?
If you’re interested in exploring more of yoga’s rich history and philosophy but can’t make it to Sutra School this Saturday, May 3rd, from 12:30-2pm, I highly recommend Vedas to Vinyasa by Amy Vaughn. This book offers an accessible introduction to yoga’s history and philosophy and is a great resource for anyone looking to deepen their practice and understanding of yoga. You can find it on Amazon here.