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Āsanas have many meanings. The singular form is āsana; the plural is āsanās. In English, the plural is also commonly called asanas. It is beneficial to know the different meanings of this term, especially for practitioners of yoga in daily life. First, your mat or blanket upon which you sit or practice is known as your āsana. This is your personal āsana. Generally, no one else should sit on your āsana, as it holds your energy, and another person sitting on it would mix energies. However, as a gesture of friendship or courtesy, you may offer it by saying, "Please come and sit." It is good to have your own small āsana—a simple cotton cloth—to spread and sit on, whether on a sofa, chair, or the ground, especially in private or during yoga practice. Second, your bed where you sleep is also called your āsana. If someone asks, "Where will your āsana be tonight?" they are asking where you will sleep. If a guest asks, "Can I have āsana?" they are requesting a blanket or mat. Third, āsana can mean your house or residence. "Where is your āsana?" can mean "Where is your residence?" Fourth, āsana means a comfortable posture—whether lying, standing, or sitting—in which you feel physically and mentally at ease. This is the posture in which every creature resides, sits, or rests. It is said there are 8.4 million different creatures, implying 8.4 million āsanas, though we do not know them all. Major āsanas are considered to be about 84, with many variations. Most āsanas practiced in exercises are derived from nature, mirroring how creatures rest or make themselves comfortable. For example, after long sitting, a cat stretches its back; we call this the cat pose, bīlī āsana or mārjārī āsana in Sanskrit. Similarly, after a long drive or flight, you instinctively stretch, creating new āsanas as your body seeks comfort. Fifth, meditation postures are also called āsana—any comfortable position or movement where your body feels good. Every movement influences our joints, muscles, ligaments, nervous system, glandular system, organs, intestines, digestive system, and circulatory system. Each āsana affects these parts of the body. Our organs are faithful to us; for instance, the heart beats constantly from within the mother's womb. It is one of our best friends and servants, working tirelessly whether we are running, sleeping, or engaging in any activity. Our entire life depends on it. We should be grateful to such organs. Every posture and movement has a practical and concrete effect on the body, including our breathing. If breathing stops, we suffer like a fish out of water—which is why one should not eat fish, as taking them from water is a great sin. It is not necessary to perform difficult āsanas; they can be modified to be easier. The key is to practice safely. For example, let us consider Sarvāṅgāsana. When raising your legs just five centimeters, significant weight is placed on the spinal column. While Sarvāṅgāsana is very beneficial, it can also cause harm if done incorrectly. If a thousand people do not harm their spine but one person does, that one injury is worse than the safety of the thousands. Therefore, we must be very careful and avoid merely imitating postures. In the book Yoga in Daily Life, exact techniques are described for safe practice. To perform Sarvāṅgāsana safely: Lie on your back, bend both knees, and place the soles of your feet on the ground. Slowly bring your knees toward your body. With the help of your hands, raise your buttocks slightly and bring your knees toward your forehead. Supporting your back with your hands, lift your hips from the floor and bring your knees toward the ceiling. Then, slowly straighten your legs upward. To come down, bend your knees, bring them to your forehead, and with the support of your hands, slowly roll your spine down to the ground, then extend your legs. This method is safe even for those with more weight or physical concerns. Āsanas help regulate blood pressure, though quick bending movements should be avoided as they may cause dizziness. After Sarvāṅgāsana, a counterpose such as a variation of the fish pose (Matsyāsana) should be performed. In yoga practice, whether in classes or individually, ensure you do not harm your body or use unnecessary force. The duration of an āsana is individual, based on your capacity. Some may hold Sarvāṅgāsana for half a minute, others for five minutes. Yoga is individual, not general—like a dental prosthesis made specifically for one person, not transferable to another. Similarly, yoga exercises, prāṇāyāma, and meditation are highly individual. What we learn in groups are techniques; you must choose what suits you. Excess weight is a burden when performing āsanas, making movements difficult. Those with extra weight should consider fasting—avoiding milk products, bread, rice, potatoes, bananas, grains, and chocolate for a period. This should be a slow, long-term practice combined with āsanas to help the body develop a different quality and not be unnecessarily burdened. A person free of excess weight enjoys life more easily, as burden often comes from incorrect eating.