Yoga Methods

Care for the Eyes

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In the early chapter, Dharana was explained as concentration of mind. The chief work of the mind is to wander about and always think about anything. It is very difficult to bring the mind to one pointedness. By simple process it is possible to have concentration of mind to some extent only when there is concentration any work is possible and can be done with perfection.
Eyes have a link with the thoughts. Hence only great sages have meditated closing the eyes. The eyes are very important. There are no words to describe the glory and the importance of eyes. It is quite essential to protect the eyesight improves. But all are not able to do this. But they can follow at least some minimum exercise to protect the eyes.

By fixing the eyes on a particular object for long duration, the eyes are strained much. For example reading for long duration without break may affect the eyes. At convenient interval some rest is essential for the eyes. Reading in dim light and powerful light may also affect the eyesight.

The rotation of eyeballs to the right side and left side, some two or three times is a form of exercise to the eyes. Sometimes when we are walking on the road, dust particles fall on eyes. Rubbing the eyes immediately is not good. This is dangerous also. God has created tears in the eyes. This tear liquid will automatically bring the particles towards the end.

Seeing a distant object and seeing a near object alternatively is also a form of exercise.

When reading for long duration, wash the eyes with cold water. The lord is in the form of light only as described in scriptures. The eyes, which receive the light need to be protected.

Now a days every house has a T.V. set. This T.V. set has almost become a necessity. Yes – indeed. But viewing the T.V.program sitting close to the T.V.set, or lying on bed may affect the eyesight.

In the case of people who have night duty it is essential that they should sleep after returning home, thus giving rest to the eyes.

When there is any defect in the eyes, as redness, or in vision, or spots etc., immediately eye doctor should be consulted. Delaying this consultation may lead to complications. Let us protect the eyes carefully.

Conclusion

There is a proverb, “Practice before you preach” In the same way, in 1939, in my eighteenth age, I went to Rishikesh to have Dharsan of Shre Swami Sivananda. I learnt Asana Practice there. Then after returning to Tiruchirapalli, a branch of the Divine life society was opened at Golden Rock. For about three years my duty was to practice Asana both in the morning and evening.

Then afterwards whenever I had time I have been doing Asanas. Even this day I do Tholungasana, Yoga Mudra and sit the Padhmasana for half an hour. Only when there is health there is world.

In those days, degree was got only after regular attendance in college. But times have changed. At present time, it is possible to get a degree by postal tution. In the same way reading this book, grasping the procedure in the mind, asanas can be practiced. If one finds that a particular asana is not suitable to his physical frame, better leave it and select that which suits you.

One point I wish to stress again and again Asana practice has to be undertaken slowly step by step. Any rough method should be avoided. Mind should be calm be free from anger and lust. Anger is the chief enemy of man.

Let us all get the wonderful fruit of Kundalini Sakthi as explained in Raja Yoga. Let us all be healthy.

“Om Namah Shivaya”

Surya Namaskar

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In this book on Yoga Asana a chapter on Surya Namaskar is important. There is a proverb in Tamil that “After loosing eye sight what use is Surya Namaskar?” It means any act has to be done in the appropriate period.

Of late Sun energy and its use is becoming more and more important. Solar energy is being used in many ways, even in driving a car. Apart from this idea, Surya Namaskar will surely give a healthy body. (Though spiritual advancement is also got). This fact cannot be under estimated whatever may be the physical frame one can do this. When properly done Surya Namaskar includes some asanas also to some extent.

In Astrology there is a ruling. Fixing an auspicious day and time is still in practice by many people. A day suitable to us may not be auspicious. Hence our ancestors have given us a wonderful theory. Any good act, for example entering a new house, opening a business etc. done at Sunrise time, is always good. The lunar day, star or the day of the week need not be calculated for this. (Thithi. Vara, Nakshatra Dosha) Sunrise period is always auspicious.

Sunrise itself is a beautiful sight. At this beautiful time if Surya Namaskar is done there will be perfect health and sharp eyesight. We should not see the Sun directly. Out eyes are not created to receive the Sunrays directly. Hence close the eyes partially or turn the vision slightly downward. Adjust in such a way to avoid direct vision on Sun. avoid spectacles during Surya Namaskar.

The procedure as I learnt from my Guru is explained hereunder.

Stand erect.

Raise both hands above the head.

Join both the hands in the raised position.

In this position give a backward bend to the possible extent.
Then coming to the normal position give a forward bend to the body.

In forward bending the legs should not bent.

Then slightly rising, bend one leg and take the leg backward and fix the toe on the ground.

Place the palms on the ground.

Take the other leg also to the back and fix this toe also on the ground.

At this position the body will rest on strength of the palms and toes. There should be space between the ground and other portions of the body.

Place the entire body on the ground.

Bring the hands to the forward position from the head.

While getting up fixing the palm on the ground, raise the head and chest region.

Come to the original position slowly.

By this process the backbone is given a backward and forward bend. By fixing the palm on the ground and raising the head and chest, the nerves in the neck portion and chest portion are nourished. We are also doing a portion of Chakrasana, Pachimothasana, Salabasana, Bujangasana and Mayurasana and Savasana.

A minimum of twelve Namaskars has to be performed. After Surya Namaskar there will be perspiration and the body will receive a new strength. Lethargy will go. After this take rest and drink a cup of milk without sugar.

When the hands are raised above the head this sloka, as seen in Mantra Sastra can be said,

Om-Suryam – Sundara lokanatha – mamrudham –

Vedhantha Saram – Sivam-

Gnanam – Brahmamayam – Suresamamalam –

Lokaika ethitham – Swayam –

Indraditya – Naradhipam – Suraguram – Thrailokya –

Choodamanim

Brahma – Vishnu Siva Swarupa –Hirudayam –

Vandhe – Sadha Baskaram

The Broad meaning of this sloka is as follows:

The beautiful Lord of the Universe, like the nectar, substance and end of vedhas, the embodiment of auspiciousness, full of Gnana, form of Brahma, God of Devas, pure, a form of entire universe, Lord of Indra, Devas and men, hed of the three worlds, heart of Brahma, Vishnu and Siva, full of rays – this superior Sun – I prostrate.

There are twelve mantras for twelve Namaskars.

1. Om Mithraya Namah: Salutations to the Lord who is kind to all.

2. Om Ravaye Namah: Salutations to thee who is the cause for all changes.

3. Om Suryaya Namah: Salutations to thee who induces everything into action.

4. Om Bhanave Namah: Salutations to thee who gives rays of light.

5. Om Khagaya Namah: Salutations to thee who is traveling in the sky.

6. Om Pushne Namah: Salutations to thee who nourishes everything.

7. Om Hiranya Garbaya Namah: Salutations to thee who is having everything.

8. Om Marichaye Namah: Salutations to thee who is having rays of light.

9. Om Adityaya Namah: Salutations to thee who is deva to Devas.

10. Om Savithre Namah: Salutations to thee who produces everything.

11. Om Argaya Namah: Salutations to thee who is fit to be worshiped.

12. Om Baskaraya Namah: Salutations to thee who is the Lord of rays of light.

My Gurudev Shri Swami Sivananda has described more and also the importance of Surya Namaskar in his books.

It is not correct to conclude that Surya Namaskar has to be done by one caste or sect of people. A healthy body is needed for all. Sun rays are for the entire universe without any difference. In the same way, air is needed to all that are created.

These are special gifts given by God. Light, Sound, air etc is for all. Without any distinction of caste, creed, religion, race etc. before the eyes of God, all that are created are equal as tree, men animal etc.

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The present day life is full of activeness and hurry. The living place is often far away from work spot. If a house is chosen near the work spot the rent is very high; Rent alone consumes a major portion of salary. Many have to start in the early hours to catch the train so that they can be at the work spot in time. Under this situation there is no time to practice asana.

Even when many desire to learn Asana, practically many do not find time. In the available time what asana is to be learnt is the confusion. Hence for the whole week a chart is worked out for the convenience of the readers. From the chart it may be noticed that all the important asana are done. At least thirty minutes per day is the minimum period. Required. I have furnished the chart for theis duration. This chart may be considered as a model one, to suit your convenience and time this may be alerted.

Sunday

1. Padhmasana 5 Minutes
2. Rest 3 ,,
3. Parvatasana 2 ,,
4. Rest 2 ,,
5. Sidhasana 2 ,,
6. Rest 2 ,,
7. Swastikasana 2 ,,
8. Rest 2 ,,
9. Sukasana 2 ,,
10. Pranayama 5 ,,
11.Savasana 2 ,,
───
30 Minutes
───

Monday

1. Padhmasana 5 Minutes.
2. Rest 3 ’’
3. Surasasana 2 ’’
4. Rest 5 ’’
5. Urdhwa Padmasana 2 ’’
6. Rest 5’’
7. Pranayama 5’’
8. Savasana 3’’
───
30 Minutes.
───

Tuesday

1. Padhmasana 5 Minutes.
2. Rest 2 ’’
3. Sarvangasana 3 ’’
4. Rest 2 ’’
5. Matsyasana 2 ’’
6. Rest 3 ’’
7. Pachimotasana 2 ’’
8. Rest 5 ’’
9. Pranayama 3 ’’
10. Savasana 3 ’’
───
30 Minutes
───
Wednesday

1. Padhmasana 5 Minutes.
2. Halasana 2 ’’
3. Rest 3 ’’
4. Dhanurasana 2 ’’
5. Rest 5 ’’
6. Salabasana 2 ’’
7. Rest 3 ’’
8. Tholungasana 3 ’’
9. Pranayama 3 ’’
10. Savasana 2 ’’
───
30 Minutes.
───

THURSDAY

1. Padhmasana 5 Minutes.
2. Ardhamatsyendra 2 ’’
3. Rest 3 ’’
4. Bujangasana 2 ’’
5. Rest 3 ’’
6. Matsyasana 2 ’’
7. Rest 3 ’’
8. Pranayama 5 ’’
9. Savasana 5 ’’
───
30 Minutes.
───
Friday

1. Padhmasana 5 Minutes.
2. Rest 2 ’’
3. Chakrasana 2 ’’
4. Bujangasana 2 ’’
5. Rest 3 ’’
6. Matsyasana 2 ’’
7. Rest 3 ’’
8. Pranayama 5 ’’
9. Savasana 5 ’’
───
30 Minutes.
───

Saturday

1. Padhmasana 3 Minutes.
2. Rest 2 ’’
3. Vajrasana 2 ’’
4. Rest 4 ’’
5. Chakrasana 2 ’’
6. Rest 3 ’’
7. Sarvangasana 2 ’’
8. Rest 3 ’’
9. Pranayama 3 ’’
10. Rest 2 ’’
11.Mudra and Banda 2 ’’
12. Savasana 2 ’’
───
30 Minutes.
───
Daily morning time is good for practicing Asana and Pranayama. But many persons have night shift duty. After night duty in the factory or railway or any other department they return home in the morning after working for the whole night without sleep their immediate requirement is sleep on returning home. It is not quite good to do asana at this time. Sleep is a great boon given to us by God. Atleast six hours sleep is quite essential for normal health.

Hence after sleeping for about six hours or so get up and refresh yourself. Take a cup of milk. For about ten or fifteen minutes do some minor work. Now the body will be under fit condition for asana. Do the asana and panoramas. After rest do some minor work as reading or any household work. Then bathing etc. may be had.

Due to physical frame one may not be able to do certain types of Asana. For them there is also a ready-made chart.

1. Padhmasana 5 Minutes
2. Sarvangasana 3 ’’
3. Yoga Mudra 2’’
4. Pranayama 2 ’’
5. Rest after each 10 ’’

Like this you can make a workable chart. My Guru Swami Sivananda used to say that Padhmasana, Sirasasana and Sarvangasana have to be done daily.

Pranayama

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Every created being has to breathe. So long there is this breath; there is power, wife, son, daughter. Money, friend etc. once these breathe stops, the person is given a name “BODY”. When we are working, sleeping, walking or talking breathing goes on. Out dear friend is breathing indeed!

By knowing the importance and extraordinary power of this breathing one can advice many good results and powers. The inhale and exhale process in called Pranayama. There are some rules to be observed for practicing Pranayama.

1. The room, where this is practiced, should have proper ventilation.

2. Preferably morning time is good.

3. The stomach should be empty. Doing Pranayama after food is to be avoided.

4. Satwic diet is required . Vegetables like lady’s finger, Bitter gourd, Cabbage, Cucumber, Radish, Snake gourd etc. are some that can be treated as Satwic vegetables.

5. Immediately after pranayama taking bath also has to be avoided. Take rest for about ten minutes and then do normal work.

6. If there is perspiration body should not be rubbed by towel. It is enough if you gently rub with the palm.

7. Chill weather wind may affect the lungs.

8. If the pranayama is practiced in the open terrace the air may contain dust particles.

9. By observing Brahmacharya, spiritual advancement may be got.

10. Inhaling or exhaling have to be done gently without noise from nose.

11. When you feel tired, better avoid Pranayama.

12. Avoid talking to others during Pranayama.
The mind has to be calm, free from anger and passion.

13. There should be regularity in inhaling and exhaling.

14. If too much time is taken for exhaling there will be an immediate inhaling.

15. To close the nostrils by the fingers, there is particular form. Bend the index finger and the middle finger. Use the thumb and ring finger. The little finger is also not used. Hence the right nostril is closed by thumb and the left nostril by the ring finger. This is the way as laid down by great men inhaling is known by the name Puraka, exhaling as Rechaka and retaining the breathe as kumbaka.
There are some delicate varieties under this, which have to be practiced only in the presence of a Guru or an expert. It is not advisable to practice them after reading the book. Hence I have omitted such practices and listed out only some common methods.

Procedure 1

Pranayama is performed only with the help of the two nostrils and mouth. Inhaling through one nostril, through the other, alternatively, retaining etc. are some of the methods. The procedures described is enough for a common man. There is vast difference between a Yogi and a common man.

Spread a blanket and sit on it facing east or north direction. It is better to close the eyes. By Pranayama the mind gets concentration. This concentration may be disturbed if the eyes are opened. Mentally “OM” or your Ishta Mantra during the exercise.

Closing the right nostril by the thumb inhale through the left nostril slowly without noise and exhale also through the same nostril. Do like this at least ten times. Then after rest for few minutes repeat the process, through the other nostril slowly without noise and exhale also through the same nostril. Do like this atleast ten times. Then after rest for few minutes repeat the process, through the other nostril. This process also has to be done at least ten times.

Procedure 2

Sit on Padhmasana facing east or north direction. Close the right nostril with the thumb. Inhale through the left. Close the left nostril by the ring finger and exhale through right nostril. Do this for at least ten times. Then practice the same alternate method. There is no retention of breath in this process.

Procedure 3

In the Cauvery River even during the season when water was flowing much I have noticed workers taking sand from the river. They dived into the river and retaining their breath they will fill the basket with sand and come up. A worker used to fill even one cart load duration. But for ordinary persons so much of strain is not necessary. The retention has to be under taken by very slow method. Yoga is to retain the breath for long time. That is quite different issue. Retaining the breath forcibly will bring unnecessary complications. Haste and rough method may be avoided.

Now about the procedure, sit on the blanket in Padhmasana. Closing the left nostril by the ring finger inhale through the right nostril and retain the breath. Then exhale through the left nostril. Do the same process by the other nostril. Each practice may be done at least ten times.

About retaining the breath inside a workable formula may be taken. In the earlier chapter the seven stages of Kundalini Sakthi was explained. Mentally think of these stages, in their order, repeating “OM” in the mind as Om Bhuh; Om Bhuvah; Om suvah; Om Mahaha; Om Janah; Om Tapah; Om Sathyam. (This means om is ruling the seven worlds, seven stages etc.) By theis method two benefits are derived. One is the spiritual advancement. The other is a uniform method, a time factor, in retaining the breath.

Procedure 4

In the iron blacksmith workshop many would have noticed a bellow for blowing the air to the furnace. In the same way this is practiced. Sit in Padhmasana; Inhale and exhale in quick succession. This is called Bastrika pranayama. This also can be practiced ten times.

The benefits of Pranayama are many. The chest region is cleared from phlegm. (In the earlier chapter the seven stages of Kundalini Sakthi was explained. This chest region is the heart of position. Rudra is the presiding daity. This is a form of Lord Siva, the giver of life). Diseases as sinus are cured. There will be a shining in the face. (When I was writing the manuscript for this portion in the T.V. Programe Meenakshi Kalyanam discourse was going on. In that discourse it was said about Lord Siva as “Charu Padhmasanastham”. A wonderful coincidence on the importance of Padhmasana).

Note:-
God has given us two nostrils and one mouth for two different function. The nose for inhaling and exhaling and the mouth for taking food. Hence while talking or sleeping breathing has to be only through nose. Breathing through mouth is a bad habit. When the just born baby is sleeping in the cradle when it is breathing through the mouth this wrong method is to be corrected.

Sometimes when we are running, more quantity of air is required. Hence by nature we use mouth for inhaling and exhaling. This is an extraordinary situation.

Udyana Bandha

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This can be practiced either by sitting or in standing positions. Stand in the usual way. Give a forward bend slightly. Place the two hands between thighs. In this position draw the stomach portion inside to give a hollow space. Then come to the original position.

There is a golden saying that when there is no food for one day the stomach gives hollow space due to hunger.

Some experts do this Udyana in a modified manner. They churn the stomach like taking butte. This rather difficult.

This Yoga Mudra and Udyana Bandha will remove constipation. In the morning there will be no problem in the toilet. (I am still doing these two almost daily).

YOGA MUDRA

2009-06-05T02:51:00.001-07:00

In a few minutes practice, this will give best results. Spread a blanket and sit on it in the usual manner. Place the legs in Padhmasana type. Place the hands on the heels. Gently exhale. At this stage, give a forward bend to the body so that the forehead touches the ground. Then come to the original position and exhale. Some breathe during the pose.
This can be done with some modification also. Take the hands backwards and catch the toes. Stout persons will find it difficult to do this. If it is not possible to catch the toes take the hands towards back to the possible extent. By continued practice even fat persons can do this. This yoga mudhra will remove all the troubles in the intestines.

Mudra and Bandha

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Some of the common and important asanas have been explained so far. In continuation of asana, Mudra and Bandra are also parts of health giving poses. Some of them are explained under these two categories there are several varieties, which have to be practiced only in the presence of Guru or an expert under direct guidance. Hence I have omitted them. I have explained only simple varieties.

Adhwasana

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Some children are adamant to get their need. They often lie downward facing the ground. In the same way this asana is done.

Lie down facing the ground. Here the chest stomach portion etc. are on the ground. The chin may be placed on the right side and left side alternatively. This asana also will give complete rest. (Some people sleep in this manner. That is not a correct way).

Jeshtikasana

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This is a sub type under Savasana.

In the Savasana the hands are placed on the sides. But in this asana the hands are placed in a different manner. After lying down take the hands beyond the head and close to the ears region.

In the recently held world sports many sportsman who took part in the running competition relaxed in this position after the race. This Asana also gives complete rest.

Savasana

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Our body is also a sort of machine like a T.V. set or fan or an electric motor etc. all these require some rest after working for an hour or two at a stretch. The heat produced in the machine has to come down to normal. So also this physical mechanism requires a rest for some time whether after asana or any other work.

Even great saints after intense meditation (in Himalayas) for an hour or two relax for some time gazing the green or the ever-flowing Ganges. Walking is also a form of relaxation. In the same way after doing the various asanas, the bones, joints etc. are given forward, backward curve. The internal organs are pressed and expanded. Hence Savasana is very important. Savasana is not merely lying down. It is something more. In what position one is lying is important.

Procedure

1. Spread a blanket.
2. Lie down on it.
3. Stretch the legs fully without leaving space between the knees.
4. Place the hands on the sides as usual.
5. Close the eyes.
6. Mentally give relaxation, beginning from the foot and ending with the head.
7. Breathe slowly.
8. Mentally repeat “OM” or Ishta Mantra.

Fruit of Asana

The body gets new vigour after full relaxation.

Note:-
Due to the gravitation force of the earth any article can be in a fixed position only when it is under stable equilibrium. When we walk or sit on he ground or on a chair, our body id not having stable equilibrium. That is the reason, we feel tired after sitting for long duration in office or elsewhere. After returning home we like to lie down.
It is also not correct to think that out body is not in perfect equilibrium while sleeping. Only when the backbone is on the ground, complete rest can be got. During Savasana time since all parts of the body are in line with gravitation force there is full relaxation.

Akarshana Dhanurasana

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This is slightly different from Dhanurasana since it is easy also. The name describes that this is like a string of the bow with the arrow on it ready for hit.

Procedure

1. Fold a blanket lengthwise and place it over the ground.
2. Stretch the legs.
3. With the left hand fingers catch the right leg toe.
4. Slowly bend the left leg till it comes near the chin.
5. In this position the thigh will be near belly.
6. Like this, by the right hand catch the left toe. Make a twist of the elbow towards back. The two legs will be in cross- position.
7. Practice the same in the alternate position.

Fruit of Asana

To some extent Dhanurasana benefits are got. The hip portion gets strength. There is more blood circulation for this region.

Garbasana

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One baktha (Devotee) offers prayers to God to grant him a boon not to give any more birth. The baby in the womb in the advanced stage of pregnancy is confined in the womb and is much press. Its suffering unimaginable. What relevancy has this vedantic version in the book? Yes. This asana is almost similar to that. This is a difficult asana. This is to be taken up when full practice in other asana has been got.

Procedure

1. Do this asana by the side of the wall since there are chances to fall on the back.
2. Place a folded soft blanket.
3. Place the legs in Padhmasana type.
4. Push the two hands through the space between the legs and thighs and catch hold of the ears, right ear by right hand and left ear by left hand.
5. Balance the body. If you happen to fall, there is wall to protect.
6. If Padhmasana pose is not possible have the legs in the usual way and catch the ears as explained.
7. The entire weight falls on the buttocks.
8.

Fruit of Asana

Digestion power is increased. Intestinal diseases are cured. Legs will get strength.

Utkatasana

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This is a peculiar Asana. All of us sit on a chair. Imagine a sitting position without a chair. This is something similar to this. Just look at the stair case. There is plain space of about six inches or so, then a height of about six inches and then a plain space and so on. This asana is similar position.

Procedure

1. Place a chair in front of you.
2. Stand erect.
3. Place both hands on the hip region.
4. Slowly bend as if you are to sit.
5. If you happen to fall you can catch hold of the chair.
6. Firmly fixing the toes bring the body up to the knees vertical to the ground. In this position the stomach and the upper portion is straight.
7. This asana is also done sitting on the toes heaving some space between the thighs and leg muscle.
8. Come to the normal position slowly

Fruit of Asana

The weight of the body falls on the ankles and toes. Hence this position of the body becomes strong. Diseases in chest region will be cured. Elephant leg will also be cured by continuous practice from the beginning stage of the disease.

Padhahasthasana

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The word “Padha” means foot and the word “Hastha” means hands. This is foot-hand pose. Pachamothasana is done sitting pose while almost similar pose is done in standing pose. Persons who are having big belly will find it very difficult to do this. To the possible extent this can be practiced.

Procedure

1. Stand erect.
2. Hang both hands side ways as usual.
3. Place the feet giving some space between them.
4. Raise the hands.
5. Without bending the legs bring the body downward and bring the hands also towards the ground.
6. Catch hold of the toes.
7. While you are bending breathe gently.
8. Some experts who are advanced in this can place the head on the knee region.
9. Slowly come to the original position.

Fruit of Asana

The thighs are strengthened wind trouble is removed. Nadis are purified.

Note:-
So much difficult pose as this looks, is done partially by young girls. During Dhanur month during fog and chill weather season, young girls decorate the ground, open space, with rice flour or Rangoli powder. This is a unique art for ladies. There are very many varieties in this art.
They put dots and lines circling the Dot, figure of peacock etc. are drawn unmindful of the chill weather, in the early hours of the day, they stand for an hour or so bending the body, without bending the legs and decorate, by placing the fingers only on the ground. However some elderly persons bend the legs slightly. This is also a part of this asana.

“Om Sivaya Namah”

Vajrasana

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“My son is very adamant and not obedient” is the lamentation of a father. This asana is also a pose of fixity. If this is correctly done the body will not shake. It is possible to sit on this Asana for long duration.

Procedure

1. Spread a blanket.
2. Sit on it in the normal way.
3. Bending both the legs, place both heels just below the buttocks.
4. In this position the calf muscles and thighs will be touching.
5. Place the hands on the kneecap.
6. The foot may have some pain in the early stage but gradually the pain will go away.
7. The entire weight of the body is on the heels.

Fruit of Asana

Digestion power is much increased. Nervous system gets new vigour. The beginning portion of Nadi gets nourishment. By sitting erect the internal organs are not pressed and are in their normal positions. Wind trouble in the stomach will be cured.

Garudasana

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When properly done this asana looks like a white necked kite. When this kite sits on the branch of a tree it invariably raises on leg and balance the body. Some types of crane also stand on one leg bending the other leg.
In the T.V .drama programme or in cinema dialogue, if we closely follow we can hear this dialogue; “My son is standing on one leg and is adamant that he will marry only that girl” so laments his mother. If we see the picture of Dhuruva doing tapas we can notice that he is standing on one leg placing the other foot on the other thigh. If the hands are also raised in this position it is a form of intense tapas.
We are created to stand or walk only by tow legs. If we stand on one leg, for which we are not created, it is a form of sacrifice and certain benefits are got.

Procedure

1. Stand erect.
2. Fix the right leg firmly on the ground.
3. Raising the left leg make a twist over the right leg.
4. In this Position the two thighs will be crossing.
5. Place the left hand circling the right hand.
6. The palms will be facing each other.
7. After coming to the normal position follow the same procedure for the other leg.

Fruit of Asana

It will be seen that the entire weight of the body falls on one leg. This asana will increase the height. By gradual practice it will be possible to stand up to ten minutes in this asana closing the eyes mentally repeat ‘OM’. This is a form of Tapas. This Asana can cure Hydrocele.

Note:-
Normally our standing position is also an asana. Hence there are rules for this also. When we stand the weight of the body has to be distributed evenly on two legs. Making a curve of the body or putting the weight of the body on one leg etc is not the normal way. Only during this asanas we stand on one leg and that too for some minutes.

“Om –is present past and future”
(Upanishad)

Trikonasana

2009-06-05T01:39:00.001-07:00

This is known as three triangle asana. If this is correctly done it will show three triangles.

Procedure

1. Stand erect.
2. Place the legs apart so as to give a space of about two feet.
3. Bend the body side ways bringing the body parallel to the ground.
4. Without bending the leg bring the right hand towards the right leg toe.
5. Place the left hand parallel to the ground.
6. Then come to the original position.
7. Practice in the same way on the other side.

Fruit of Asana

It will be seen that the backbone twists in the side ways well Constipation is completely removed. Legs get full strength. General height increases.

“Durga – Lakshmi – Saraswathi

Three forms of Sakthi”

Tholungasana

2009-06-05T01:38:00.000-07:00

If this asana is properly done it looks like a balance.

Procedure

1. Spread a blanket four folded.
2. Sit on it in the usual way.
3. Have the legs in Padhmasana type.
4. Place the palms below the buttocks.
5. Gently lie down.
6. Raise the head and chest so that the chin may touch the chest.
7. In the above position raise the legs in Padhmasana.
8. The entire body is resting on the strength of the palms.
9. It is possible to give a to and swing as a cradle.
10. Come to the original position.

Wind trouble in the stomach will cured. Since the intestines are pressed all the feacal matter is pushed towards anus. Lungs will be in healthy condition. Muscles and nerves of the hand will be healthy. This is my favourite asana.

“Mrityorma Amrithamgamaya”

Chakrasana

2009-06-05T01:37:00.000-07:00

This can be considered as a difficult asana. This has to be practiced slowly. Persons of thin frame and youngsters can do this easily. Acrobats make young boys to do this asana several times in the street. “Chakra means wheel” this is like half wheel

Procedure

There are two ways is doing this. That which suits your physical nature may be chosen.

First way

1. Place a blanket over the ground.
2. Stand on one end of it.
3. Slowly bend the body backward taking the hands also towards the ground.
4. Bend the body still further till the hands touch the ground.
5. Now in this position the backbone is given a good curve.
6. Slowly come to the original position.

Second Way

1. Lie flat on the ground in the usual way.
2. Bend the leg and place the palm surface on the ground near the head.
3. Slowly raise the body and the head.
4. The body can be raised as much as can to give a curve.
5. Then come to the original position. This can be repeated some four or five times

Fruit of Asana

Even one or two minutes duration in this asana is enough. The benefits are many. The backbone becomes very flexible as rubber. All the internal organs are made to function properly. The benefits of Dhanurasana, Bhujangasana and Salabasana are got by this asana.

Note:-
Due to your physical frame if you are not able to bend the backbone, lie down and placing the palm on the ground gently raise the body and then come to normal position. You can do this way some five or six times. Then take rest.

“Tamasoma Jyotirgamaya”

Dhanurasana

2009-06-05T01:36:00.002-07:00

The word “Dhanur” means a bow. If this asana is done correctly it will look like a bow. In this connection a clarification from Astrology seems relevant. For the sign dhanur (Sagittarius) the Lord is Guru (Brahaspathi). This house or Rasi, (as technically known) is considered a special beneficial sign.

Further in Gita. We find Lord Krishna’s words as, “Among the twelve months I am the month of Dhanur. (This period is between the middle of December to the middle of January). So much greatness goes with this name. hence this asana is great indeed.

Procedure

1. Spread a blanket folded lengthwise.
2. Lie down on it facing the ground.
3. Place both hands on sides as usual.
4. Slowly bend the legs evenly without bearing space between the kneecaps.
5. Catch hold of the toes with the fingers raising the head also.
6. It will be seen that by this the backbone is given a fine curve.
7. stout persons may find it difficult. For them leaving a space between the knee will enable them to catch the toes. By continuous practice the space will be minimized.

Fruit of Asana

This asana gives many benefits. Indigestion, Hunchback, Rheumatism, Pain in elbow joints and Palm joints will be cured. Gastro intestinal troubles will also be cured.
There is still a difficult pose, as catching hold of alternate
“Asathoma Sadgamaya”

. Bujangasana

2009-06-05T01:36:00.001-07:00

In the previous asana the near portion of the backbone was give a bend. By this asana the upper portion of the backbone is given a bend. The correct position of this asana will look like a serpent raising its head.

Procedure

1. Place a blanket folded lengthwise.
2. Lie down on the blanket gently facing the ground.
3. Give a relaxed condition of the body.
4. Place the hands on the sides, palm facing the ground.
5. Raise the head and chest.
6. It will be noticed that the backbone is given a backward curve at the beginning portion.
7. Gently come to the original position.

Do like this some six or seven times. In the previous position the legs and the head was raised but in this only the head is raised.

Fruit of Asana

All forms of diseases of the generative organs will be cured. Hunchback will be cured. This will keep the Kundalini Sakthi to raise up. Since the intestines are pressed the undigested food is moved towards anus.

For young girls this asana is good. In the growing period the uterus will become strong. Pregnant ladies should NOT DO THIS ASANA.

“Om Tat Sat”

Salabasana

2009-06-05T01:35:00.001-07:00

If this asana is performed correctly, it will look like a grass-hopper. This can be taken as a simple asana.

Procedure

1. Place a soft blanket folded length-wise.
2. Lie down on it facing the ground.
3. Place the hands on the sides close to the body or just below the belly as it suits you.
4. Have the body firm.
5. Breathe gently and retain the breath. At this stage raise both the legs. In the initial stage it will be possible to raise the legs just to a space of about twenty centimeters or so.
6. At this stage raise the head and up to chest region.
7. Coming to the normal position exhale.
8. This can be repeated some five or ten times according to the time available.

Fruit of Asana

Undigested food will be moved towards anus. Thus constipation will be removed. Kidneys, pancreas will function normally.

“Om Shri Shanmukaya Namah”

Ardha Matsyendrasana

2009-06-05T01:34:00.000-07:00

There is a story about this asana. By the grace of Lord Siva fish became a yogi by the name of Matsyendra.
In the asanas described in the previous chapters the spine was curved forward and backward. By this asana the spine is twisted sideways. If we closely observe the domestic animals like dog or cat every time they get up after sleep they twist the backbone to a great extent. Some times they lid down and twist the body several times.
Nature has taught them this lesson to make the spinal bone flexible. Even when they are sleeping the dog or the cat stretch the four legs and lie on the side. The elephant will always be moving the trunk and legs. Elephant will rarely be steady. I presume that this motion also a form of pose suitable to the body and make it in a fit condition.

Procedure

1. Spread a blanket and sit on it in the usual way.
2. Bend both the legs.
3. Move the left leg and bring the foot near the generative organ.
4. Bend the right leg and bring it near the beginning of the left thigh.
5. In this position the right leg knee portion will almost be in a vertical position.
6. Place the left palm in the left knee joint after bringing the hand clos to the outer portion of knee.
7. Making a twisting the backbone bring the right hand to the back as far as possible.
8. In the same way do with the other position.
Some fat persons may find it difficult to take the hands towards back. Do it as far as possible.

Fruit of Asana

This enables to raise the Kundalini Sakthi. Muscular pain will go away. Spinal nerves portion gets more blood circulation. Backbone becomes flexible.

“Om kethu “Moorthaye Namah”

Mayurasana

2009-06-05T01:33:00.002-07:00

The word “Mayura” means Peacock. Since this asana looks like a peacock the name is Mayurasana. The ancient Rishis have observed nature, animals, birds and creatures living in water so closely that their pose if practiced for man will give special benefits. The bats rest with head down. Monkeys catching hold of a twig hand down raising the head. Thus many asanas have some sort of similarity with the poses of several creatures.

Procedure

This also comes under the category of difficult asana.
1. Spread a soft blanket.
2. Place a cushion or a pillow on one end of the blanket.
3. lie down on the blanket, the cushion being near to the head.
4. In this position the toes will be on the ground.
5. Bend the hands at elbow and place the palms facing the ground.
6. Bring the elbows near the naval region.
7. Gently raise both legs from the ground.
8. Raise the head also.
9. The whole weight of the body is on the elbows. Since the naval region is almost the central point for the body there will be equal distance on the two sides.
10. However, if you happen to fall down there is cushon so that the nose may not be hurt.
11. Avoid spectacles during Asana.
12. If it is not possible to raise both the legs begin with the raising of one leg at the initial stage.
13. Come to the original position slowly.
14. A period of ten or twenty seconds is enough for normal person in the early stage.

Fruit of Asana
In a few seconds the entire body gets freshness. Indigestion will be removed. All kinds of liver troubles will be cured. This enables the Kundalini Sakthi to raise.

Note:- There is a sub type in this asana, which is described as Lolasana. This is easier than mayurasana. According to my physical frame this is my favourite asana. The procedure is rather simple also. Sit on Padmasana and lie down.
As in Mayurasana, place the elbows on the naval region. Raise the head and the legs in Padhmasana. Here the chance of falling down is not likely but cushion may be placed to protect the nose. The benefits of Mayurasana are got fully by this also.

“Om Raghu Moorthaye Namah”

Halasana

2009-06-05T01:33:00.001-07:00

This asana gives a backward bend to the backbone. As the name goes, the pose looks like a plough.

Procedure

1. Spread a soft blanket.
2. Lie down on it in the usual way.
3. place both hands on the sides in the usual way, palms facing the ground/
4. Raise both the legs evenly without bending when the legs are raised the hands should not be taken from the ground.
5. Making a curve of the spine bring the toe towards the ground away from the head.
6. Bring the legs further so that the toes touch the ground.
7. Breathe slowly during asana.
8. then come to the original position.

This asana can be practiced in three stages. At the first stage raise the legs half way. Then in the second stage give a bend to the spine so that the toes are nearer to the ground. In the third stage touch the ground with the toes.

There is another variety, which is rather difficult. As in pachamothasana hold the toes with the fingers.

FRUIT OF ASANA

The spinal region gets much benefit. This asana removes lethargy. Chronic constipation is removed. Wind trouble in stomach will go away. Liver trouble will be cured.

Note:-
Due to physical shape, some may not be able to take the legs, towards back position. Such persons can adopt this easy way. After lying down raise both the legs to the possible extent giving a gap of two feet or so from the ground. Then bring the legs to the original position. Repeat this same six or eight times. This form of practice will enable to bring the legs toward back.

“Om Saneeswaraya namah”

Pachimothasana

2009-06-05T01:32:00.002-07:00

In the previous asana the backbone was given a backward twist. In this asana it is given a forward twist. This is a difficult asana for stout persons with big belly. There is a proverb, “Rome was not built in a day.” Hence patience and continued practice is essential to get perfection in this asana. Some lean persons can learn in fortnight training, while some others may take even a month period.

Procedure

1. Spread a soft blanket.

2. Sit on it in the usual way.

3. Stretch both the legs forward without bending.

4. Bend the body in the forward direction taking the hands towards the toes.

5. Catch hold of the toes with the fingers.
Though this is easily said it is very difficult to do. In the early stages in bringing the hands toward the toes there will be a wide gap. It may not be possible to catch the toes. In this case, the legs can be slightly bent to enable to catch the toes. Then gradually the legs can be in a straight position.

6. Come to the original position slowly.

7. Breathe slowly during Asana time.

8. It is enough that, a few seconds, period in this asana be practiced.

Several wonderful results are got. Persons having big belly will develop a Trim figure in due course. Liver, spleen will function normally. A pile is also cured. Diabetes can be cured in due course. One great personality has described that Sirasasana, Sarvangasana and Pachimothasana are the three great boons given to us by the ancient Rishes.

“Om Sukraya Namad”

Matsyasana

2009-06-05T01:32:00.001-07:00

When the back bone has been bent in the forward direction in one asana, the next should be to bend the backbone in the backward direction. Hence after Sarvangasana this asana has to be done. As the name describes this asana is likely to be in the form of a fish.

Procedure

1. Spread a blanket folded length-wise.

2. Sit on it in the usual manner.

3. Have the legs in the Padhmasana pose.

4. Gently lie down.

5. Place the hands under the head palms facing the head.

6. Then bend the backbone and also the head. In bending the neck great care has to be taken so that the neck may not develop sprain.
I have found a nice way to understand the angel to which the neck is bent. When we are lying down we see the portion of the roof. If the neck is bent backward out vision ralls on the pictures or clock on the wall. If it is still bent our vision falls on table or something below the clock etc. if this process is suitable to you, you can also adopt this.

7. Then slowly come to the original position.

This asana can be practiced in another way also. Padhmasana position can be had after lying down.

Fruit of Asana

This asana is a cure for many diseases. This increase the digestion power to a great extent chest troubles, Asthma, etc. are cured. Since the throat and bronchial portions are broadend more fresh air is intaken. The glands in the neck portion are nourished.

Note:-

Instead of placing the hands below the head some practice this asana in another way. The toes (of Padhmasana pose) are held by the fingers. If this is suitable method it can be practiced this way also.

“Om Brahaspathiaye Namah”

Sarvangasana

2009-06-05T01:31:00.001-07:00

The word “Sarvaanga’ means all portions of the body. Hence this asana is the one to give an all round benefit. Any body can do this, quite comfortably for a minimum of ten minutes.

Procedure

1. Spread a blanket lengthwise.

2. Lie down on the blanket lengthwise.

3.Raise both legs evenly.

4. Place the palms on the sides so that the legs can be raised further and support them.

5. Raise the body till the chest touches the chin. If it is correctly done the body will give about 80 degrees angle to the head.

6. Then slowly come to the original position. This is nothing new pose. Some people while standing place the palms on the hip portion to give a majestic look. In the same way it is done with the head down on the ground.

Fruit of Asana

The backbone gets good quantity of blood circulation. Further the backbone will become more flexible. Youth and the flexibility of the backbone are proportional. This asana will help to keep up Brahmacharya. Digestion power is increased. Kidneys will function normally.

Note:-

In the creation there is difference in the body structure between male and female. Young ladies before marriage can do this asana, when the uterus is under developing stage. But pregnant ladies should not do this asana. So also during monthly period ladies need not do this asana. Normally in our country young girls get maturity between 14-15 age. They also grow up after maturity. Hence when this asana is practiced at this period all the internal organs will become strong. (This is my opinion)

“Om Budhaya Namah”

Urdhwa Padhmasana

2009-06-05T01:30:00.002-07:00

This can also be said as a sun type under Padhmasana. In the Sirasasana legs may shake but in this pose that is ruled out.

Procedure

1. Spread a blanket over the ground.

2. Make a finger lock and place it on the ground palm facing upwards.

3. Come to the sirasasana pose.

4. Slowly bring the legs to the Padhmasana position. If you are not able to have legs in Padhmasana type, have the legs in the usual sitting position.

5. There is no possibility to fall down but however it is correct to do this by the side of the wall.

6. Breathe gently.

7. Then slowly come to the original position.

Fruit of Asana

All the benefits of Sirasasana can be got in this. It is possible to be in this asana for even five minutes. I have been doing this asana than Sirasasana. I find this more comfortable.

“Om Angarakaya Namah”

Hasta Vrikshasana

2009-06-05T01:30:00.001-07:00

This is a bit difficult asana. As explained already we have been created to stand and walk with the help of the legs and foot. Instead of this, walking by hands is a peculiar pose only those who are very familiar with Sirasasana can practice this. During the recently held world sports many would have seen in the T.V. programme that sportsman did this and more so on parallel bars.

Procedure

1. Spread a blanket on the ground.

2. Place both hands on the ground, palms facing the ground.

3. On the strength of the hands lean towards the wall.

4. There may be possibility to fall and hence it will be better to have a friend near by to help you.
5. Slowly take the legs away from the wall.

6. Now the whole body weight is on the two hands.

7. Then slowly come to the original position.

Fruit of Asana

All the benefits of Sirasasana and more so the hands become strong.

Note:-

If you are not able to do this better leave it. Stout persons cannot do this easily.

Since this Asana is simple one, no drawing is given.

“Om Chandhraya Namah”

Sirasasana

2009-06-05T01:29:00.002-07:00

There is proverb in Tamil that for the eight linear measure of the hand, the head is important. There is also a golden saying as “that which came as a blow to the head, went off with the turban or cap”. Hence the head is considered as an important part of the body.

Because the head is considered important it does not mean that the heart or liver or kidney are not important. In out body every organ is important. Even when one organ does not function property there will be some sort of complication.

The head may be taken as the control room for the entire system. Except when lying down for sleep the head is always at a distance from the ground. Hence when this head is placed on the ground special benefits are got when the lion is considered as the king of forest Sirasana is the King of Asanas.

The most wonderful creation of God is that the brain is kept inside the head. When we read medical books we can know man facts on the functions of the brain. Oh! How many in formations one has to grasp in the life to be a learned man. Some of the wonderful functions of the brain are as follows.

1. Memory power.

2. To realize the pictures seen by the eyes in their proper form

3. To grasp well the pictures sent by the eyes.

4. To discriminate the good and bad.

5. To grasp the news given by ear, eyes, touch etc.

6. To think

7. To grasp the messages give by the entire nervous system.

8. To warn, when there is an illness,

And many other functions.

From the cradle to the grave, the brain works throughout and becomes a handful of ash after death. There is a link between the brain and the spinal nerve centres. In my opinion that by Sirasasana the brain and the spinal nerves get good blood circulation and the eyes, brain get are made to function properly to be a healthy person.

This Sirasasan is also known as kapalyasana, Vrikshasana, Viparitakarani. As noted earlier this difference in the name is seen for many asanas. God has many names and same asana is called by different names. Water is called H2O in Chemistry, Pain in Hindi, Thanneer in Tamil.

Procedure

There are some important rulings for practicing this asana.

1. This asana has to be practiced only by the side of the wall.

2. Place a soft blanket on the ground.

3. Wear only an underwear. A thin baniyan may be worn if needed.

4. Forget haste in doing asana.

5. Empty stomach is essential. Hence it goes without saying that this asana should not be done after food.

6. If you consider any help is needed you can request your friend to stand by your side.

7. Do this step by step.

8. Make a finger lock of both hands and place it over the blanket with the palm surface facing upward.

9. Bend the body forward and keep the head over the palm. In this position the toes will be on the ground.

10. Slowly raise the legs from the ground.

11. Raise the legs to the full length. Now it will be seen that you are standing in your head down.

12. One or two minutes duration is enough in this asana in the early stage.

13. Then slowly bring down the legs and stand for a few minutes.

14. It is better to drink a cup of milk after this asana.

When this asana is in full pose breath gently. Some people may have a peculiar sensation in the eyes when they place their head downward and raise the legs. In such cases stop with the first stage, (i.e.) place the head over the palm. The legs may be on the ground. When full control is got in this position raising of the legs may be taken up.

So long a description has been given to this asana. But this is very simple for young boys playing on the sand. They do somersault quite easily. What is more wonderful is that street beggars make the monkeys do this somersault many times. Many do not think that causing pain to the animals is punishable crime.

Fruit of Asana

Many wonderful benefits are derived by this asana. One develops remarkable memory power. Defective vision is cured. Asthma, Rheumatism, liver trouble are also cured. Above all these benefits, this asana helps to raise the kundalini sakthi through sushamna Nadi.

Note:-

By nature man is created to stand on two legs with head away from the ground from its gravitation force. During sirasasana the head receives more gravitation force and due to this some unique results are got. In the normal standing position, we have to stand erect with the hands in dangling position. In the standing position if the hands are placed over the head it is considered as bad omen.

“Om Adityaya Namah”

Bairavasana

2009-06-05T01:29:00.001-07:00

The word Bhairava means, a manifestation of Lord shiva. Perhaps it may be that this asana was favourite pose for that created being.

Procedure

1. Spread a blanket over the ground.

2. Sit on it in the usual way.

3. Bend the legs so that the knee position is near the chest.

4. In this position the legs will be crossed.

5. Place the hands on the sides.

6. Sit erect.

Fruit of Asana

It is quite easy to sit erect in this asana for long duration, since the body is supported by the hands on the sides. Benefits of Padhmasana are also got.

Note:-

This is nothing new. Old people who sit on the ground, when they want to get up they place the palms on the ground on the sides and applying some force, they easily get up.

Vama Pavana Mukthasana

2009-06-05T01:28:00.000-07:00

This can be correctly defined as a relaxation asana.

Procedure

1. Spread a blanket.

2. Sit over it in the usual way.

3. Bend the right leg and raise to the chest level.

4. Catch hold of the right leg with the two hands.

5. Repeat the process for the other leg.

Fruit of Asana

Pavana Mukthasana and the above asana can be best done by lying down. Any kind of back pain will be removed. Persons who have to sit for long hours will find these asanas very beneficial. Even now whenever I get back pain due to over work, I used to be down on a blanket and catch hold of the two bent legs with the hands. A rest for about ten minutes is enough for removing any back pain. It may be noticed that in this position the backbone is completely on the ground. Hence there is relaxation.

Pavana Mukthasana

2009-06-05T01:27:00.002-07:00

There are some sub types under sukasana, with some change. This asana is one such type.

Porcedure

1. Spread a blanket over the ground.

2. Sit over it with the legs bent so as to make the sides of the foot touch each other.

3. Raise the bent legs to the chest level.

4. Tie the legs at knee portion by the two hands. (Or Just below the kneecap).

5. When properly performed the foot of each leg will be just a few inches above the ground.

Fruit of Asana

Though this comes under Sukasana as a sun type after sitting for over ten or fifteen minutes the backbone may give a forward bend and sitting erect may not be quite possible. This is an ordinary pose. The benefit is described after another sub type is described.

Sukasana

2009-06-05T01:27:00.001-07:00

The word “Suka” means pleasure, happiness what is good, comfortable etc. The very name indicates that this asana is the most convenient one for all. Whenever I went to beach to attend any meeting or sit on the ground for seeing T.V. my favourite asana is this. Without any back pain one can sit in this pose for a longer duration.

Procedure

1. Take a long thin cloth or a sportsman ankle tape (this tape is usually three inches breadth and made of wool).

2. Spread a blanket on the ground.

3. Sit over it in the usual way.

4. Bend the legs so that the knee cap is just near the chest.

5. Place one end of the cloth or tape at the knee joint and hold it by one hand.

6. Take the cloth or tape round the body and bring the other end to the original position.

7. Put a knot of the two ends.

8. Place both the hands in the space between the two legs, palms facing each other.

Fold the four fingers leaving the thumb. (In the olden days the teachers used to strike the erring students on the head with folded fingers and this is know as knuckle)

9.Sit erect.

Fruit of Asana
In this position the legs, backbone, the hands are all supported by the cloth tied round the body. When one is not able to so Padhamasan at least this asana can be done. This asana is also suitable for doing japa or meditation. Benefits of Padhmasana are got by this asana also. Many would have seen the picture of Lord Ayyappa of Sabari Hill.

If you note this carefully you can find a cloth tied in this manner. But the hands are placed in a different way, the left hand as a majestic posture and the right hand in the style to give grace to the devotees, which is unique pose for all forms of God.

Note:-

Though the following side information is not relevant to this book, it is quite useful. Whenever we are going out, most of us carry one shoulder bag to dump all sundry articles. Along with this we can take one long towel. There is a proverb that “ Experience teaches man”. This long towel may be useful for first aid for any wound or cut on the way to prevent blood from coming out.

These various varieties are under Padhmasana with certain modifications. Hence it is needless to point out the importance of Padhmasana, which can be regarded as the king in sitting pose.

Swastikasana

2009-06-05T01:26:00.002-07:00

This can also be considered as a sub type under Padhmasana. This is almost the usual way many sit on the ground.

Procedure

1. Spread a blanket.

2. Sit over it in the usual way quite erect.

3. Stretch both legs forward.

4. Bend the left leg and place the foot near the right thigh.

5. Bend the left leg and place in between the thigh and knee muscle.

6. In this pose the foot of the two legs will be below the thighs.

7. Place the hands in Chin Mudra style. In the normal way the foot to the two legs will be at short distance. But in this asana the knee cap and the foot are at a wider space.

Fruit of Asana

One can sit in this asana for long time. Since sitting is erect the internal organs like liver, kidneys, etc. are not pressed and are in their normal positions.

Since this asana is simple one, no drawing is given.

. Siddhasana

2009-06-05T01:26:00.001-07:00

It is said many saints acquired super natural powers by sitting in this asana. Perhaps an account of this the name has been given as such. “Siddhi” means super natural power. Stout persons find this asana easy.

Procedure

1. Spread a blanket four folded.
2. Sit over it in the usual way.
3. Place the heel of one leg just below the anus.
4. Place the heel of the other leg below the generative organs. See that the generative organs are not pressed.
5. In this pose the joints of the two heels will be just touching each other.
6.By a continued practice for a fortnight or so it will be easy.
7. The hands may be placed in chin mudra style.

8. Then come to the original position.

Fruit of Asana

One can conveniently sit in this pose for longer time. This asana will help to keep up brahmacharya. Because sitting is erect the internal organs are not pressed and they are kept in their natural positions.

Note:-

Ladies need not do this Asana. There is another variety under this with some slight modification. The hands are joined as we do “Namaskar” (a form of welcome). This pose is taken to seek boons and blessings. This is known asthemasana as described in writing.

Baddha Padhmasana

2009-06-05T01:25:00.001-07:00

This is another sub type under Padhmasana. There is an opinion that this is superior even to Padhmasana.

Procedure

1. Spread a blanket.

2. Sit over it in the usual way.

3. Place the legs as in Padhmasana.

4. Take the right hand towards back and catch hold of the right toe.

5. Take the left hand towards the back and catch hold of the left toe.

Though this is easily said, it is not quite easy to do. If it is not possible to catch the toe try to take the hands as for back as possible.

6. Then come to the original position.

Fruit of Asana

This will cure unnecessary big belly. Hunch back will go away. This is more or less a tapas pose.

“ Om shri Guruve Namah”

Uthitha Padhmasana

2009-06-05T01:24:00.000-07:00

In the previous asana we stood in Padhmasana pose on the strength of the knees. In this we rise the body on the strength of the hands.

Procedure

1. Spread a blanket over the ground.

2. Sit over it in the usual way.

3. Have Padhmasana pose.

4. Place the hands by the side, palm facing the ground.

5. On the strength of the hands gently raise the body.

6. If it is possible, retain the breath when the body is raised pose.

7. The body should not shake. Though there may be fear whether there will be fall, it is not likely.

8. Lower the body and exale.

9. Some experts can give a forward and backward wing as a cradle. This is according to the strength of the body and hands.

Fruit of Asana

Since breathing is retained in the lungs, all lungs troubles are removed. The nerves in the hands and palm are nourished. When this asana is practiced daily “catching cold” problem will not come.

“Om Tat Atma”

Parvatasana

2009-06-05T01:23:00.000-07:00

This can be considered as an advanced Padhmasana type and some what difficult in the practicing period. To practice this asana a stool or a chair or a bench is also required. After full practice this can removed. This is one of the favourite asanas I do.

Procedure

1. Place the chair or bench away from the wall leaving a space of about three feet.

2. Place a blanket over the ground in the space between the chair or bench.

3. Sit over it in the usual manner.

4. Have Padhmasana pose.

5. Now catching hold of the chair or bench stand up on the strength of knees.

6. Now slowly raise both the hands above the head. The hands have to be straight.

7. if you happen to fall on the front side you can catch hold of the chair or bench. On the backside there is wall.

8. The knees may give some pain in the early stage but after a few days practice there will not be pain. If there is pain gently run the knees with some pain balm or oil.

To learn cycling one has to fall some three or four times at least. Once there is balance it becomes easy to ride on the cycle.

Some young boys ride on the cycle even without holding the hands on the handle bar since the art of balancing has been learnt well. In the same way, till you learn to balance the body there may be some difficulty. In my school days, some sixty years back my teacher used to give punishments to the students by asking them to stand on the knees. In this style the legs are at the back portion,. In this asana the standing is on Padhmasana.

Fruit of Asana

More quantity of air goes to the lungs. Hence conjestion in the lungs will be removed. There is more blood circulation. Rheumatism will be cured. Legs will have more strength. This is a beautiful Asana. It is quite possible to be in this asana even up to ten minutes. After coming to the normal position have some rest.

“Om Tat Vayu”

karmukasana

2009-06-05T01:22:00.000-07:00

This is another sub type under Padhmasana. These sun types enable us to get mastery over Padhamasana. Hence these are only different stages.

Procedure

1. Spread a blanket over the ground.
2. Sit on it facing east or north direction.
3. Place the legs as described under Padhmasana.
4. Catch the right toe with the right hand fingers.
5. Catch the left toe with the left hand fingers.
6. In this position it can be seen that the hands crossed manner.
7. Sit erect.
8. Then come to the original position.

Fruit of Asana

The hands are kept in Chin Mudra style, or on the lap one over the other or as descrived above. When I made a full study on this I find that many great saints have chosen to keep the palm one over the other on the lap. Equally so many have done tapas have preferred Chin Mudra manner.

This pose is also regarded as a tapas style. Hence placing of hands is according to the individual taste. All benefits of Padhmasana are also got in this.

Note:-
Since this Asana is simple one, no drawing is given.

Samasana

2009-06-05T01:21:00.000-07:00

This asana is also treated as a sub type under Padhamasana. This is nothing new, since many sit on the ground in this way.

Procedure

1. Spread a blanket four folded.

2. Facing east or north direction sit over it.

3. Place the foot of the left leg near the beginning of the right thigh.

4. Place the right foot near the beginning of the left thigh below it.

5. Sit erect.

6.Place the hands as described under Padhmasana.

Fruit of Asana
Since the organs inside the body are not pressed they are kept in their natural position. Sometimes the backbone gives a hunch back when sitting for long duration in this asana. This is only a beginning for Padhmasana.

Since this Asana is simple one, no drawing is given.

Ardha Padhmasana

2009-06-05T01:20:00.000-07:00

The word “Ardha” means half. This asana is suitable for persons with big thighs.

Procedure

1. Spread a blanket four folded.

2. Sit over it in the usual way facing east or north direction.

3. Place the right leg over the left thigh.

4. Place the left leg below the right thigh.

5. Sit erect.

6. Place the hands on the lap one over the other or in Chin Mudra style.

Note:-

Some people put only left leg over the right thigh. Hence this is according to the physical stature.

Fruit of Asana

All the benefits of Padmasana can be got in this also. But please note that this is only the beginning stage of Padhmasana and try to sit Padhmasana in due course.

Since this Asana is simple one, no drawing is given.

3.Samasana

Fruit of Asana

2009-06-05T01:19:00.000-07:00

As already described, this is the best Asana for Japa or Dhyana. Because this asana helps to sit erect. The internal organs are in their natural position without being pressed. Hence the liver, pancreas, kidney and intestines function normally. Some people develop hunchback at a tender age. By continued practice of this asana the hunchback will go away in due course.

Note:-
I like to give a side information, which in my opinion is relevant here,. Many people sitting on the chair, place their legs crossed one over the other.

This is not the right way. Foot of the two legs has to be placed on the ground. So that the weight of the body is distributed evenly. This information is also seen in Medical books.

“Om Tat Brahma”

Padhamasana

2009-06-05T01:18:00.000-07:00

Under Hinduism, Saiva Sidhantha code it has been declared that Lord Ganesh is the first form of God to be worshiped before the beginning of any auspicious or otherwise function. So also padhmasana is the first Asana to be practiced. In the ancient Mantara Sastra about Shiva Panchakshari Mantra we find that the Lord Shiva has been described as “Santham Padhmasanastham” meaning calm and seated in padhmasana and in Sakthi Panchakshari Manta Lord Shiva is described as “Charu padhmasanastham” meaning as golden colour seated As padhmasana.

Thus Lord Shiva is described as being seated in Padhmasana. The importance of this asana cannot be fully explained. A healthy body with the concentration of mind are broadly the benefits derived by this asana. This is the common Asana for doing Japa or Meditation. Stout persons may find it difficult to do this asana. But by continuous practice it will be quite easy. When properly done this asana will look like a lotus flower, perhaps on account of this the name has been given. Padhma means lotus. Both gents and ladies can do this. About a fixed and steady pose of Lord Krishna has described. As seen in Gita thus.

“Selecting a clean place, sitting erect, on a seat not high or low over kusa grass or on deer skin fixing the eyes vision on the tip of the nose one has to practice meditation” Oh! What a wonderful description the Lord has explained for out benefit.

Procedure

1. Place a blanket or soft carpet, four folded over the ground.

2. Sit over it facing east or north direction.

3. Slowly lift the right leg and place it over the left thigh.

4. Slowly lift the left leg and place over the right thigh.

5. Both toes have to be nearer to the stomach portion.

6. Sit erect without hunchback.

7. Place both the hands over the knees a sin the picture or in the manner describing Chin Mudra.

What is Chin Mudra? Bend the index finger and touch the middle portion of the thumb. The other three fingers are kept apart, the palm facing upward; the meaning of this Chin Mudra, is giving up the three Gunas, the individual Jivatma merges with Paramatama.

8. During the Asana time, breathe should be uniform, without noise.

9. The mind should be calm free from anger, likes and dislikes.

10. Mentally repeat “Om” or the mantra of the Lord form of your choice.

11. Slowly come to the original position.

Types of Asanas

2009-06-05T01:17:00.000-07:00

There is a legend that Lord Parameswara explained Raja Yoga to Shri Parvathi Dhevi. In the temples in making the statues of God ( a form representing God) certain types of unique Asanas can be seen, (Asana is a particular pose the body as already said). For example at Chidambaram the unique dancing pose of Shrei Nataraja (Shiva Rupa) has a charm.

At Palani the majestic standing pose of Lord Karthikeya signifies wisdom high order. At srirangam the lying poses of Lord Narayana, the standing pose of Shri Krishna at a Guruvayur, the sitting pose of Lord Ayyappa at Sabari Hills are all different charming positions.

With the flute in the hand, bending the left leg and standing on the right toe, giving three curves to the body, seeing Radha, is the beautiful pose of Shri Krishna. There are pictures and statues in this manner. The sound coming from the flute is the Pranava ‘Om’, the three curves in the body denote the three Gunas (Satwa, Rajo and Tamas), standing on one toe signifies that Brahmam is one, seeing Radha denotes that Prakriti is set in motion. My revered Guru Swami Sivananda has described in detail in his book on Shri Krishna. The style and form of Sakthi in sitting and standing are also divine poses.

In the world one person is not similar to the other. There are very many varieties in the shape of the body. Hence some may find difficult to do pachimothasana or Halasana. On this account you need not worry. To prevent disease and to get cure for the existing disease, Yoga Asanas take the first place, is my opinion, diabetes, severe constipation, piles, defective vision, nervousness and many other diseases are cured.

The supreme Lord with all kindness has created several flower bearing trees, creepers etc., This enchanting smell coming from these flowers fill the air. But are we enjoying the fragrance of rose or jasmine? No. instead of the fine rose smell, we get only polluted air coming from factories or foul smell from gutters or smoke filled air from vehicles.

Probably it will be a question mark for the coming generation as how pure and fresh air would be. A single man cannot change the environmental condition. But certainly he can have his own dwelling place clean. A scented stick in the room may be lit.

Yoga Asana can be practiced by all irrespective of caste or cread, rich or poor, young or old since healthy body is needed for all.

It is best to observes silence during Asana. Mentally the pranava Mantra “Om” may be recited. Or your Ishta Dvata Mantra or the golden verses of your religion may be mentally repeated.

There should be a soft carpet or blanket over which only Asana has to be practiced. If you have deer or tiger skin this can be placed over the carpet.

An underwear or Kowpeen is essential for doing Asana. Tight dress may be avoided. In the case of ladies suitable light dress to cover the upper portion my be used. Avoid spectacles.

Certain type of Asanas are for meditation, and certain type to bend the back bone forward, backward and side ways. Some asanas give new vigour to the nervous system and make the glands to function properly.

In this small book, I have described the easy asanas only, which can give sufficient healthy condition. There is a difference between a yogi and a common man. Those described in this book are for common people.

I have also described several subtypes in the above asanas. Take some rest after each asana. This has been stressed earlier also. It will take atleast two hours to do all the asanas. Then pranayama and Mudra have to be done. Hence according to the availability of time one can select those, which are suitable. I have given a model timetable at the end for your reference. You can use this or modify suitably according to your taste.

It has already been stated clearly that Asana is a particular pose of the body to derive certain benefit. Sitting, walking or reading etc., also different poses of the body for the various functions. There are rules for these functions also. One has to walk erect, sit erect, read or write in a proper manner and lie down in aproper form. Performing asanas for half-an-hour and not observing rules for the rest of the day may not bring much benefit. Hence please stand and sit erect. Read or write in proper pose.

“Om Namo Narayanaya”

First step in Asana

2009-06-05T01:16:00.000-07:00

For getting proficiency in any field there is training for certain period. One learns sine fundamental theories in that field. So also before learning Asanas some training for out joints in the body is needed. Out body is of several bones teid by muscle chords so suitably to give easy movements to the joints.

Because these joints move freely we are able to sit stand, walk, write etc. hence these joints should function correctly. Further the entire body is covered, so to say, by nervous system when even one small nerve is affected complications set in. Hence as a first step we have to give some minimum exercise to the joints.

A) Fore neck Joint

1. Bring the head downward near chest

2. Move the head backward to the possible extent. If the neck is moved too much there is the possibility of getting a sprain on the neck. Ancient people were also as intelligent as we are. Perhaps they thought that this exercise is required for everybody. They built temples with tall towers (Gopuram as called inTamil). Id one has to view the top of this tower, the head naturally goes towards the back. What a wonderful idea!

3. To move the head forward and backward alternatively.

4. To move the head to the right side towards the shoulder.

5. To move the head to the left side towards the shoulder.

6. Move the head right and left side alternatively.

By these exercises the neck joint becomes flexible.

B) For the Hand

1. Stand erect and stretch the right hand forward.

2. Standing erect stretch the right hand sideways to give an angle of 90 degrees.

3. Standing erect raise the right hand above the head. The hand has to be straight.

4. Standing erect give a clockwise circular motion to the right hand.

5. Standing erect give an anti clockwise motion.

6. In the same way, do for the other hand.

7. Stretch both the hands forward close and open the fingers.

8. Join both the hands in the manner as we do namaskar to elders. In this manner the joined hands are near the chest. But take the joined hands above the head. (For doing Namaskar to God in the temples the hands should be only in this way).

9. Take the joinged hands towards the back as for as possible.

By this exercise the shoulder joints and the joints in the hand become flexible.

C). For Leg

1. Standing erect stretch the right leg straight so as to be parallel to the ground. Bring the leg to the original position.

2. In the same way do for the left leg.

3. Do like this alternatively, by this, the leg joints more freely.

D) For Hip and Back bone

1. Playing both the hands in the usual way give a forward bend to the body.

2. Coming to the original position, give a backward bend.

3. Coming to the original position, give a bend on the right side.

4. Coming to the original position, give a bend on the left side.

By this, the hip joints are made to move freely.

These exercises are nothing new. Many of us have done these and more in out physical exercise class. Each practive may be done some five or six times for about a fortnight or so, according to the availability of time. After these exercises, drink a cup of milk.

“Om Sivasakthyai Namah”

Some Rulings

2009-06-05T01:15:00.000-07:00

The world Asana means a particular pose of the body to give some benefit. When somebody comes to our house we offer him a seat. This sort of welcome means, be seated in your convenient pose on the chair. There are some important rules for practicing Yoga Asana. The first point for consideration is the place. Most of us are living in very small house having only tow rooms.

Even for this the rent is very high, such is the present day condition, in big cities many people are living in lanes. Here fresh air is a problem. But for Yoga Asanan practice, fresh air and sunlight is of primary importance. If there is open terrace Yoga Asana can be practiced there.

But too much sunlight and chill air are not good for Yoga Asana and pranayama. Verandah of temples or any hall is suitable,. For the same reasons, seekers after truth have selected riverside places near mountains. It is also not correct to give up practice on the plea that there is no proper place, we have to adjust and make suitable arrangement in the available circumstances.

Next important point is a calm atmosphere. It is a common scene that in the building where several families are living, the noise from the Radio from one house, the quarrel from the other house etc. are there to disturb the calmness. It is not possible to correct the neighbour and if it is asked the situation will be worse. But one thing is possible. The members in out house can co-operate by keeping a congenial and calm atmosphere.

Yoga Asana can be practiced by male or female, young or old. As regards ladies, according to their physical conditions, certain Asanas are not much necessary for them. More so, pregnant ladies should avoid Asanas. When the embryo is under developing stage, asanas may do some dislocation., ladies can leave the days (one or two) before the monthly period and one or two days after that. The interval period may be suitable for asanas. Best course is to learn asanas before marriage. For some people due to physical stature certain asanas may not be possible. Such persons can leave difficult Asanas and practice easy Asanas.

In the beginning Asanas have to be practiced only by the side of the wall. Asanas should not be performed after food. This will only create complications, stomach should be empty. It is also necessary. Avoid coffee or tea after practice of Asanas.

Nutrition is rather different from taste for tongue. Leafy vegetables like bitter gourd, cabbage, cucumber, green plantain, lady’s finger, snake gourd etc. are good. Too much of tamarind or chilli dishes should be avoided. Any food prepared in the morning becomes cold in the evening. This should not be taken since cold food may develop Tamas Guna in the mind. By Yoga Asana both the body and the mind receive the required treatment by way of health and mental concentration.

For practicing Yoga after reading the book one has take very patient. Doing Asana in haste or roughness is not likely to give the required benefit, especially Sirasasana and Dhanurasana have to be practiced slowly. Rest for one or two minutes after each Asana is required. To the best of my ability I have described each Asana in detail.

“Om Sivaya Namah”

Hatayoga Explained

2009-06-05T00:42:00.001-07:00

Yoga Asana is a division under Raja Yoga method. There are various paths to attain Divinity and they are known as Japa Yoga, (Reciting any Mantras), Karma yoga (selfless service) Bakthi yoga (Extreme devotion to the lord), Dhyana yoga (Meditation) etc. Dhayana Yoga and Gnana Yoga are almost similar. As laid down by ancient Rishis, one has to follow any one of these paths to attain Divinity. There is a super force in every body and it is known as Kudalini Sakthi (serpent power).

This force is above the anus at a distance of about one and half inches. When this force rises and passing the six stages and gets stationed at the seventh stage one gets super natural powers and gets Samadhi (a state of trance). There are different steps to make the Kundalini sakthi to rise. They are as follows:

1. Yamam : Kindness, Truth, Non - stealing quality
2. Niyamam : Purity of body and mind
3. Asana : Pose of the body to give special benefit to the body
4. Pranayama : Breathing exercise
5. Prathyahara : To withdraw the senses from worldly ties
6. Dharana : Concentration
7. Dhyana : Meditation
8. Samadhi : A state of trance.

In our recent time, Swami Ramakrishna, Swami Vivekananda, Swami Sivananda, Ramana Maharishi and many others have been in this state.

Hence Asana and Pranayana are the third and fourth steps. Anything can be achieved only when the body is healthy. Shri Krishna has said the same, as seen in Gita, “Atma Gnana cannot be achieved by a week person”. Another devotee prays to the Lord, “Give me a life free from disease.

There is difference between physical exercise and Yoga Asana. By physical exercise one can get muscular strength and can appear as a majestic figure. But by Yoga Asana strength of the internal organs and purity of mind are got. Especially organs like liver, pancreas, kidneys and certain glads are maintained well. By Yoga Asana the Kindalini Sakthi, the serpent power can be made to rise up. For the past about fifteen years the importance of Yoga Asana has been felt. Many training centers have been opened for teaching Yoga Asanas.

There are many super nerves in out body and they are known as Nadi. Eda, Pingala and Sushumna are the three important among them. The Kundalini Sakthi rises only through Sushumna Nadi. It is also quite fitting to know something about the seven stages or steps in the ladder of Kundalini sakthi.

This mantra is also noted in Sandhya Vandhanam (a form of prayer done at Sunrise, noon and sunset times) Om Bhuh, Om Bhuvaha, Om Suvaha, Om Mahaha, Om Janaha, Om Tapah, Om Sathyam – denoting that OM (the superior pranava Mantra) holds the entire universe in proper form and position. Sage Yagnavelkya also has said the same view as seen in Brahad Aranya Upanishad.

Hence only by Hata Yoga Sadhana it is possible to awaken the Kundalini and make it to go through these stages as laid down in Raja Yoga. This is described in Raja. Yoga method. The food we take is also of importance.

That type of food which can make the mind pure is of importance. The nature of food has a direct link with the nature of the mind. There are three Gunas in every body as Satwa (pure), Raja (action), Tamas (inertia). Certain type of food only increases Satwa Guna. Great sages have said that regularity in Asana, Satwic food, right thinking can make the man to shine like divine person.

The word Yoga means to understand the nature of mind and to control it by concentration. Further yoga leads the individual soul (Jivatma), instead of circling through the wheel of birth and death, to Paramatma the Supreme. In the word Hata, Ha – means Sun and Ta – the moon. The air we breath has five fold activity. They are as follows:

1. Prana – breathing

2. Apana – Excreation

3. Samana – Digestion

4. Udana – to enable us to swallow the food. Further Udama takes the astral body to the appropriate world according to the good and bad actions done during the life span. Further it causes the dream.

5. Vyana – Causes circulation of blood and movement of joints. Breathing exercise is known as Pranayama.

The Yoga practice has to be undertaken at about 16 or 18th age, when the body is growing to a normal shape. All the internal organs will become strong. This Asana practice may look difficult in the beginning but by continuous practice it will be quire easy. From the ancient writings it is seen that Yoga Asanas were taught during Gurukula period.

The names of Asanas are mostly in Sanskrit language. There are several books on yoga Asana. There is also some difference in this name of Asana between one book and the other for the same pose. Hence the reader need not be confused over this point. I have explained as l learnt.

“Om Shri Mahaganapathaye Namah”