ASANAS

ImportanceOfAsanas

FourAsanasareprescribedforthepurposeofJapaandmeditation.TheyarePadmasana,Siddhasana,SvastikasanaandSukhasana.YoumustbeabletositinanyoneofthesefourAsanasatastretchforfullthreehourswithoutshakingthebody.ThenonlyyouwillgetAsanaJaya,masteryovertheAsana.WithoutsecuringasteadyAsana,youcannotfurthergetonwellinmeditation.ThesteadieryouareinyourAsana,themoreyouwillbeabletoconcentrateandmakeyourmindonepointed.Ifyoucanbesteadyinthepostureevenforonehour,youwillbeabletoacquireonepointedmindandfeeltherebyinfinitepeaceandAtmicAnanda.

Whenyousitontheposture,think:Iamasfirmasarock.Givethissuggestiontothemindhalfadozentimes.ThentheAsanawillbecomesteadysoon.YoumustbecomeasalivingstatuewhenyousitforDhyana.ThenonlytherewillberealsteadinessinyourAsana.Inoneyearbyregularpracticeyouwillhavesuccessandwillbeabletositforthreehoursatastretch.Startwithhalfanhourandgraduallyincreasetheperiod.

WhenyousitintheAsana,keepyourhead,neckandtrunkinonestraightline.SticktooneAsanaandmakeitquitesteadyandperfectbyrepeatedattempts.NeverchangetheAsana.Adheretoonetenaciously.RealisethefullbenefitsofoneAsana.AsanagivesDridhata(strength).MudragivesSthirata(steadiness).PratyaharagivesDhairya(boldness).PranayamagivesLaghima(lightness).DhyanagivesPratyakshatva(perception)ofSelfandSamadhigivesKaivalya(isolation)whichisverilythefreedomorfinalbeatitude.

Theposturesareasmanyinnumberastherearenumberofspeciesoflivingcreaturesinthisuniverse.Thereare84lakhsofAsanasdescribedbyLordSiva.Amongthem84arethebestandamongthese,32areveryuseful.TherearesomeAsanaswhichcanbepractisedwhilestanding.TheseareTadasana,Trikonasana,Garudasana,etc.Therearesomewhichcanbepractisedbysitting,suchasPaschimottanasana,Padmasana,etc.SomeAsanasaredonewhilelyingdown.TheseareUttanapadasana,Pavanamuktasana,etc.Sirshasana,Vrikshasana,etc.,aredonewithheaddownwardsandlegsupwards.

InoldendaystheseAsanaswerepractisedinGurukulasandsothepeoplewerestrongandhealthyandhadlonglives.InschoolsandcollegestheseAsanasshouldbeintroduced.Ordinaryphysicalexercisesdevelopthesuperficialmusclesofthebodyonly.OnecanbecomeaSandowwithabeautifulphysiquebythephysicalexercises.ButAsanasareintendedforphysicalandspiritualdevelopment.

Detailedinstructionsregardingthetechniqueof94AsanasaregiveninmybookYogaAsanaswithillustrations.HereIwillmentiononlyafewoftheAsanasthatareusefulforconcentration,meditationandforawakeningtheKundalini.

1.Padmasana(LotusPose)

AmongstthefourposesprescribedforJapaandDhyana,Padmasanacomesforemost.ItisthebestAsanaforcontemplation.RishislikeGheranda,Sandilya,speakveryhighlyofthisvitalAsana.Thisishighlyagreeableforhouseholders.EvenladiescansitinthisAsana.Padmasanaissuitableforleanpersonsandforyouthsaswell.

Sitonthegroundbyspreadingthelegsforward.Thenplacetherightfootontheleftthighandtheleftfootontherightthigh.Placethehandsonthekneejoints.Youcanmakeafingerlockandkeepthelockedhandsovertheleftankle.Thisisveryconvenientforsomepersons.Oryoucanplacethelefthandovertheleftkneeandthenplacetherighthandovertherightkneewiththepalmfacingupwardsandtheindexfingertouchingthemiddleportionofthethumb(Chinmudra).

PADMASANA

2.Siddhasana(ThePerfectPose)

NexttoPadmasanacomesSiddhasanainimportance.SomeeulogisethisAsanaasevensuperiortoPadmasanaforpurposesofDhyana.IfyougetmasteryoverthisAsana,youwillacquiremanySiddhis.FurtheritwasbeingpractisedbymanySiddhasofyore.HencethenameSiddhasana.

EvenfattypersonswithbigthighscanpractisethisAsanaeasily.InfactthisisbettertosomepersonsthanPadmasana.YoungBrahmacharinswhoattempttogetestablishedincelibacyshouldpractisethisAsana.ThisAsanaisnotsuitableforladies.

Placeoneheelatanus.Keeptheotherheelontherootofthegenerativeorgan.Thefeetorlegsshouldbesonicelyarrangedthattheanklejointsshouldtoucheachother.HandscanbeplacedasinPadmasana.

SIDDHASANA

3.Svastikasana(ProsperousPose)

Svastikasanaissittingateasewiththebodyerect.Spreadthelegsforward.Foldtheleftlegandplacethefootneartherightthighmuscles.Similarlybendtherightlegandpushitinthespacebetweenthethighandcalfmuscles.Nowyouwillfindthetwofeetbetweenthethighsandcalvesofthelegs.ThisisaverycomfortableAsana.Thosewhofinditdifficulttodothis,cansitinSamasana.

Placetheleftheelatthebeginningofrightthighandtherightheelatthebeginningoftheleftthigh.Sitatease.Donotbendeitherontheleftorright.ThisiscalledSamasana.

4.Sukhasana

Anyeasy,comfortablepostureforJapaandmeditationisSukhasana,theimportantpointbeingthehead,neckandtrunkshouldbeinalinewithoutcurve.PeoplewhobeginJapaandmeditationafter30or40yearsofagegenerallyarenotabletositinPadma,SiddhaorSvastikasanaforalongtime.PeoplesitinanywrongwayandtheycallitSukhasana.Thetroubleisevenwithouttheirknowledgethebackboneformsacurveinafewminutes.NowIwilldescribetoyouaniceSukhasanawherebyoldpersonscansitandmeditateforalongtime.Youngpersonsshouldnottrythis.Thisisspeciallydesignedtosuitoldpeoplewho

areunabletositinPadmasanaorSiddhasanainspiteofrepeatedattempts.

Takeacloth5cubitslong.Folditnicelylengthwisetillthewidthbecomeshalfacubit.Sitinyourusualwaykeepingthefeetbelowyourthighs.Raisethetwokneestothelevelofyourchesttillyougetaspaceof8or10inchesbetweentheknees.Nowtakethefoldedcloth.Keeponeendneartheleftside,touchingtherightknee,cometothestartingpoint.Thenmakeaknotofthetwoends.Keepyourpalmsfacetofaceandplacethemonthesupportoftheclothbetweentheknees.InthisAsanathehands,legsandbackbonearesupported.Henceyouwillneverfeeltired.IfyoucannotdoanyotherAsanasitatleastinthisAsanaanddoJapaandmeditationforalongtime.YoucanalsohaveSvadhyaya(studyofreligiousbooks)inthisAsana.

5.Sirshasana(TopsyTurvyPose)

Spreadafourfoldedblanket.Sitonthetwoknees.Makeafingerlockbyinterweavingthefingers.Placeitonthegrounduptotheelbow.Nowkeepthetopofyourheadonthisfingerlockorbetweenthetwohands.Slowlyraisethelegstilltheybecomevertical.Standforfivesecondsinthebeginningandgraduallyincreasetheperiodby15secondseachweekto20minutesorhalfanhour.Thenveryslowly,bringitdown.StrongpeoplewillbeabletokeeptheAsanaforhalfanhourwithin2or3months.Doitslowly.Thereisnoharm.Ifyouhavetime,dotwicedailybothmorningandevening.PerformthisAsanavery,veryslowly,toavoidjerks.Whilestandingonthehead,breatheslowlythroughthenoseandneverthroughthemouth.

Youcanplacethehandsonthegroundoneoneachsideofthehead.Youwillfindthiseasytopractise,ifyouarefat.Ifyouhavelearntbalancing,youcantaketothefingerlockmethod.ThisAsanaisnothingforthosewhocanbalanceonparallelbarsorontheground.Askyourfriendtoassistyoutokeepthelegssteadywhilepractisingorgetthehelpofawall.

Inthebeginningsomepersonsmayhaveanovelsensationduringpracticebutthisvanishessoon.Itbringsjoyandglee.Aftertheexerciseisovertakealittlerestforfiveminutesandthentakeacupofmilk.TherearepeoplewhoaredoingthisAsanafortwoorthreehoursatonestroke.

SIRSHASANA

BENEFITS

ThisisveryusefulinkeepingupBrahmacharya.ItmakesyouOordhvaretas.Theseminalenergyistransmutedintospiritualenergy,OjasShakti.Thisisalsocalledsexsublimation.Youwillnothavewetdreams,Spermatorrhea.InanOordhvaretoYogitheseminalenergyflowsupwardsintothebrainforbeingstoredupasspiritualforcewhichisusedforcontemplativepurposes(Dhyana).WhenyoudothisAsana,imaginethattheseminalenergyisbeingconvertedintoOjasandispassingalongthespinalcolumnintothebrainforstorage.

Sirshasanaisreallyablessingandanectar.Wordswillfailtoadequatelydescribeitsbeneficialresultsandeffects.InthisAsanaalone,thebraincandrawplentyofPranaandblood.Memoryincreasesadmirably.Lawyers,occultistsandthinkerswillhighlyappreciatethisAsana.ThisleadstonaturalPranayamaandSamadhibyitself.Noothereffortisnecessary.Ifyouwatchthebreath,youwillnoticeitbecomingfinerandfiner.Inthebeginningofpracticetherewillbeaslightdifficultyinbreathing.Asyouadvanceinpractice,thisvanishesentirely.YouwillfindrealpleasureandexhilarationofspiritinthisAsana.

GreatbenefitisderivedbysittingformeditationafterSirshasana.YoucanhearAnahatasoundquitedistinctly.Young,robustpersonsshouldperformthisAsana.Householderswhopractisethisshouldnothavefrequentsexualintercourse.

6.Sarvangasana(AllMembersPose)

ThisisamysteriousAsanawhichgiveswonderfulbenefits.SpreadathickblanketonthefloorandpractisethisAsanaontheblanket.Lieonthebackquiteflat.Slowlyraisethelegs.Liftthetrunk,hips,andlegsquitevertically.Supportthebackwiththetwohands,oneoneitherside.Resttheelbowsontheground.Pressthechinagainstthechest(JalandharaBandha).Allowthebackshoulderportionandnecktotouchthegroundclosely.Donotallowthebodytoshakeormovetoandfro.Keepthelegsstraight.WhentheAsanaisover,bringthelegsdownvery,veryslowlywitheleganceandnotwithanyjerks.InthisAsanathewholeweightofthebodyisthrownontheshoulders.Youreallystandontheshoulderswiththehelpandsupportoftheelbows.ConcentrateontheThyroidglandwhichliesonthefrontlowerpartoftheneck.Retainthebreathaslongasyoucandowithcomfort,andslowlyexhalethroughthenose.

YoucandothisAsanatwicedaily,morningandevening.ThisshouldimmediatelybefollowedbyMatsyasana(fishposture).ThiswillrelievepainsinthebackpartoftheneckandintensifytheusefulnessofSarvangasana.StandontheAsanafortwominutesandgraduallyincreasetheperiodtohalfanhour.

SARVANGASANA

BENEFITS

Thisisapanacea,acureall,asovereignspecificforalldiseases.ItbrightensthepsychicfacultiesandawakensKundaliniSakti,removesallsortsofdiseasesofintestineandstomach,andaugmentsthementalpower.

Itsuppliesalargequantityofbloodtotherootsofspinalnerves.ItisthisAsanawhichcentralisesthebloodinthespinalcolumnandnourishesitbeautifully.ButforthisAsanathereisnoscopeforthesenerverootstodrawsufficientbloodsupply.Itkeepsthespinequiteelastic.Elasticityofthespinemeanseverlastingyouth.Itstimulatesyouinyourwork.Itpreventsthespinefromearlyossification(hardening).Soyouwillpreserveandretainyouryouthforalongtime.IthelpsalotinmaintainingBrahmacharya.LikeSirshasana,itmakesyouanOordhvaretas.Itcheckswetdreamseffectively.Itrejuvenatesthosewhohavelosttheirpotency.Itactsasapowerfulbloodtonicandpurifier.IttonesthenervesandawakensKundalini.Spinalcolumnisrenderedverysoftandelastic.ThisAsanapreventstheearlyossificationofthevertebralbones.Ossificationisquickdegenerationofbones.Oldagemanifestsquicklyonaccountofearlyossification.Thebonesbecomehardandbrittleinthedegenerativeprocess.HewhopractisesSarvangasanaisverynimble,agile,fullofenergy.Themusclesofthebackarealternatelycontracted,relaxedandthenpulledand

stretched.Hencetheydrawagoodsupplyofbloodbythesevariousmovementsandarewellnourished.Varioussortsofmyalgia(muscularrheumatism),lumbago,sprain,neuralgia,etc.,arecuredbythisAsana.

Thevertebralcolumnbecomesassoftandelasticasrubber.Itistwistedandrolledasitwerelikeapieceofcanvassheet.AmanwhopractisesthisAsanacanneverbecomelazyevenabit.Heisatwoleggedtalkingsquirrel.Thevertebralcolumnisaveryimportantstructure.Itsupportsthewholebody.Itcontainsthespinalcord,spinalnerveandsympatheticsystem.InHathaYogathespineistermedasMeruDanda.Thereforeyoumustkeepithealthy,strongandelastic.Themusclesoftheabdomen,therecticmusclesandthemusclesofthethigharealsotonedandnourishedwell.Obesityorcorpulenceandhabitualchronicconstipation,Gulma,congestionandenlargementoftheliverandspleenarecuredbythisAsana.

7.Matsyasana(FishPosture)

ThisAsanawillhelponetofloatonwatereasilywithPlaviniPranayama.Thereforeitiscalledfishpose,Matsyasana.SpreadablanketandsitonPadmasanabykeepingtherightfootovertheleftthighandtheleftoverrightthigh.Thenlieflatontheback.Holdtheheadbythetwoelbows.Thisisonevariety.

Stretchtheheadback,sothatthetopofyourheadrestsonthegroundfirmlyononesideandthebuttocksonlyontheother,thusmakingabridgeoranarchofthetrunk.Placethehandsonthethighsorcatchthetoeswiththehands.Youwillhavetogiveagoodtwistingtotheback.Thisvarietyismoreefficaciousthantheformerone.Thebenefitsthatyouderivefromthisvarietyareahundredtimesmorethanwhatyougetinthepreviousvariety.

Thosefattypersonswiththickcalves,whofinditdifficulttohavePadmasana(footlock),maysimplysitintheordinarywayandthenpractisethisAsana.PractisethePadmasanafirst.Makeitfirm,easyandsteady.ThentakeMatsyasana.DothisAsanafor10secondsinthebeginningandincreaseitto10minutes.

WhenyouhavefinishedtheAsana,slowlyreleasetheheadwiththehelpofhandsandgetup.ThenunlockthePadmasana.

YoumustpractisethisAsanasoonafterSarvangasana.ItwillrelievestiffnessoftheneckandallcrampyconditionsofthecervicalregioncausedbylongpracticeofSarvangasana.Thisgivesnaturalmassageorshampooingtothecongestedpartsoftheneckandshoulders.FurtheritaffordsthemaximumbenefitsofSarvangasana.ItisacomplimentaryAsanaofSarvangasana.RatheritsupplementsSarvangasana.Asthelarynxorwindboxandtrachea(windpipe)arethrownopenwidely,thisAsanahelpsdeepbreathing.

Matsyasanaisthedestroyerofmanydiseases.Itremovesconstipation.Itbringsdowntheaccumulatedfaecalmattertotherectum.Itisusefulinasthma,consumption,chronicbronchitis,etc.,onaccountofthedeepbreathing.

MATSYASANA

8.Paschimottanasana

Sitonthegroundandstretchthelegsstifflikeastick.Catchthetoeswiththethumbandindexandmiddlefingers.Whilecatching,youhavetobendthetrunkforwards.Fattypersonswillfinditratherdifficulttobend.Exhale.Slowlybendwithoutjerkstillyourforeheadtouchesyourknees.Youcankeepthefaceevenbetweentheknees.Whenyoubenddown,drawthebellyback.Thisfacilitatesthebendingforward.Bendslowlybygradualdegrees.Takeyourowntime.Thereisnohurry.Whenyoubenddown,bendtheheadbetweenthehands.Retainitonalevelwiththem.Youngpersonswithelasticspinecantouchthekneeswiththeforeheadevenintheirveryfirstattempt.Inthecaseofgrownuppersonswithrigidspinalcolumn,itwilltakeafortnightoramonthforcompletesuccessintheposture.Retainthebreathtillyoutaketheforeheadback,toitsoriginalposition,tillyousitstraightagain.Thenbreathe.

Retaintheposefor5seconds.Thengraduallyincreasetheperiodto10minutes.

ThosewhofinditdifficulttodothefullPaschimottanasana,candohalfposewithonelegandonehandandthenwiththeotherlegandhand.Theywillfindthismoreeasy.Aftersomedayswhenthespinehasbecomemoreelastic,theycanhaverecoursetothefullpose.YouwillhavetousecommonsensewhilepractisingYogasanas.

PASCHIMOTTANASANA

BENEFITS

ThisisanexcellentAsana.ItmakesthebreathflowthroughtheBrahmaNadiandSushumna,androusesthegastricfire.Itreducesfatintheabdomenandmakestheloinslean.ThisAsanaisaspecificforcorpulenceorobesity.Itbringsaboutreductionofspleenandliverincasesofenlargementofspleen.WhatSarvangasanaisforthestimulationofendocrineglands,soisPaschimottanasanaforthestimulationofabdominalviscera,suchaskidneys,liver,pancreas,etc.ThisAsanarelievesconstipation,removessluggishnessofliver,dyspepsia,belchingandgastritis.Lumbagoandallsortsofmyalgiaofthebackmusclesarecured.ThisAsanacurespilesanddiabetesalso.Themusclesoftheabdomen,thesolarplexus,theepigastricplexus,bladderprostate,lumbarnerves,sympatheticcordarealltonedupandkeptinahealthy,soundcondition.

9.Mayurasana(PeacockPose)

ThisismoredifficultthanSarvangasana.Thisdemandsgoodphysicalstrength.

Kneelontheground.Sitonthetoes.Raisetheheelsup.Jointhetwoforearmstogether.Placethepalmsofthetwohandsontheground.Thetwolittlefingersmustbeinclosetouch.Theyprojecttowardsthefeet.Nowyouhavegotsteadyandfirmforearmsforsupportingthewholebodyintheensuingelevationofthetrunkandlegs.Nowbringdowntheabdomenslowlyagainsttheconjoinedelbows.Supportyourbodyuponyourelbowsthatarepressednowagainstthenavelorumbilicus.Thisisthefirststage.Stretchyourlegsandraisethefeetstiffandstraightonalevelwiththehead.Thisissecondstage.

Neophytes(beginners)finditdifficulttokeepupthebalanceassoonastheyraisethefeetfromtheground.

Placeacushioninfront.Sometimesyouwillhaveafallforwardsandyoumayhurtyournoseslightly.Trytosliponthesideswhenyoucannotkeepupthebalance.Ifyoufinditdifficulttostretchthetwolegsbackwardsatonestroke,slowlystretchonelegfirstandthentheother.Ifyouadoptthedeviceofleaningthebodyforwardsandheaddownwardsthefeetwillbythemselvesleavethegroundandyoucanstretchthemquiteeasily.WhentheAsanaisinfullmanifestationthehead,trunk,buttocks,thighs,legsandfeetwillbeinonestraightlineandparalleltotheground.Thispostureisverybeautifultolookat.

BeginnerscanpractisethisAsanabyholdingontoatable.Theywillfinditeasytopractisethis.IfyouunderstandthetechniqueofthisAsanaandifyouuseyourcommonsenseyoucandoiteasilyandcankeepupthebalancewithoutmuchdifficulty.Fattypeoplehavefrequentnastyfalls,slipsanddoublingsandtheyexcitemuchlaughteramongsttheonlookers.Donotbendthelegswhenyoustretchthem.

PractisethisAsanafrom5to20seconds.Thosewhohavegoodphysicalstrengthcandoitfor2or3minutes.

Retainthebreathwhenyouraisethebody.Itwillgiveyouimmensestrength.WhenyoufinishtheAsana,exhaleslowly.

MAYURASANA

BENEFITS

ThisisawonderfulAsanaforimprovingdigestion.Itdestroystheeffectsofunwholesomefood,andincreasesthedigestivepower.ItcuresdyspepsiaanddiseasesofthestomachlikeGulma(chronicgastritis),andreducesspleenicandliverenlargementsbyincreasingtheintraabdominalpressure.Thewholeabdominalorgansareproperlytonedandstimulatedwellbytheincreaseofintraabdominalpressure.Sluggishnessofliverorhepatictorpiditydisappears.Ittonesthebowelsandremovesconstipation(ordinary,chronicandhabitual).ItawakensKundalini.

10.ArdhaMatsyendrasana

PaschimottanasanaandHalasanabendthespineforwards.Dhanur,BhujangaandSalabhaAsanasarecounterposestobendthespinebackwards.Thisisnotsufficient.Itmustbetwistedandbentfromsidetosidealso(lateralmovements).Thenonlyperfectelasticityofthespinalcolumncanbeensured.TheMatsyendrasanaservesthispurposewellingivingalateraltwisttothespinalcolumn.

Placetheleftheelneartheanusandbelowthescrotum.Itcantouchtheperennialspace.Donotallowtheheeltomovefromthisspace.Bendthekneeandplacetherightankleattherootoftheleftthighandresttherightfootwellonthegroundclosetothelefthipjoint.Placetheleftaxillaorarmpitoverthetopoftheverticallybentrightknee.Pushthekneenowalittletothebacksothatittouchesthebackpartoftheaxilla.Catchholdoftheleftfootwithleftpalm.Thenapplyingpressureattheleftshoulderjointslowlytwistthespineandturntotheextremeright.Turnthefacealsototherightasmuchasyoucando.Bringitinalinewiththerightshoulder.Swingroundtherightarmtowardstheback.Catchholdoftheleftthighwiththerighthand.Retaintheposefrom5to15seconds.Keepthevertebralcolumnerect.Donotbend.Similarlyyoucantwistthespinetotheleftside.

ARDHAMATSYENDRASANA

BENEFITS

ThisAsanaincreasesappetitebyincreasingthedigestivefire.Itdestroysterriblediseases.Itrouses

Kundaliniandmakesthemoonflow,Chandranadi,steady.Abovetherootofthepalatethemoonissaidtobelocated.Itdropsthecoolambrosialnectar,whichiswastedbymixingwithgastricfire.ButthisAsanapreventsit.

Itkeepsthespineelasticandgivesagoodmassagetotheabdominalorgans.Lumbagoandallsortsofmuscularrheumatismofthebackmusclesarecured.Thespinalnerverootsandsympatheticsystemaretoned.Theydrawagoodsupplyofblood.ThisAsanaisanadjuncttoPaschimottanasana.

11.Vajrasana(TheAdamantinePose)

ThosewhositinthisAsanahaveaquitesteadyandfirmpose.Theycannotbeeasilyshaken.Thekneesarerenderedveryhard.Merudandabecomesfirmandstrong.ThisAsanaresemblesmoreorlesstheNamazposeinwhichtheMuslimssitforprayer.

Keepthesolesofthefeetonbothsidesoftheanus,i.e.,placethethighsonthelegsoneovertheotherandthesolesonthebuttocks.Thecalvesmusttouchthethighs.Thepartfromthetoetothekneeshouldtouchtheground.Thewholeburdenofthebodyisputonthekneesandankles.Inthebeginningofpracticeyoumayfeelaslightpaininthekneeandanklejointsbutitpassesoffveryquickly.Massagethepainfulpartsandtwojointswiththehands.YoucanusealittleIodexorAmrutanjanforrubbing.Afterfixingthefeetandtheknees,putboththehandsstraightontheknees.Keepthekneesquiteclose.Sitlikethiskeepingthetrunk,neckandheadinonestraightline.ThisisthemostcommonAsana.YoucansitinthisAsanaforaverylongtimecomfortably.YoginsgenerallysitinthisAsana.

VAJRASANA

BENEFITS

IfyousitinthisAsanaforfifteenminutesimmediatelyafterfood,thefoodwillbedigestedwell.Dyspepticswillderivemuchbenefit.TheNadis,nervesandmusclesofthelegsandthighsarestrengthened.Myalgiaintheknees,legs,toesandthighsdisappears.Sciaticavanishes.Flatulenceisremoved.Stomachexercisesastimulating,beneficialinfluenceonKanda,themostvitalpartfromwhichalltheNadisspring.

12.UrdhvaPadmasana(AboveLotusPose)

PerformSirshasana.Slowlybendtherightlegandkeepitontheleftthighandkeeptheleftlegontherightthigh.Youmustdothisverycarefullyandslowly.IfyoucanstandinSirshasanaformorethan10or15minutes,thenyoucanattemptthis.Otherwiseyouwillhaveafallandinjureyourlegs.Agymnast,whocanbalanceontheparallelbarsontheground,candothis.ThebenefitsofSirshasanacanberealisedfromthisAsana.

URDHVAPADMASANA

InstructionsOnAsanas

1.AsanaisthefirstAngaoftheAshtangaYoga.WhenyouareestablishedinAsana,thenonlyyouwillderivethebenefitsofPranayama.

2.SpreadablanketonthefloorandpractisetheAsanasovertheblanket.UseapilloworfourfoldedblanketforpractisingSirshasanaanditsvarieties.

3.WearaLangoteeorKowpeenwhenyoupractiseAsanas.Youcanhaveabanianonthebody.

4.DonotwearspectacleswhenyoudoAsanas.Theymaybebrokenortheywillinjureyoureyes.

5.ThosewhopractiseSirshasana,etc.,foralongtime,shouldtakelighttiffinoracupofmilkafterfinishingtheAsanas.

6.Beregularinthepractice.Thosewhopractisebyfitsandstartswillnotderiveanybenefit.

7.Asanashouldbedoneonemptystomachinthemorningoratleastthreehoursafterfood.MorningtimeisbestfordoingAsanas.

8.Ifthefoundationofabuildingisnotproperlylaid,thesuperstructurewillfalldowninnotime,evensoifaYogicstudenthasnotgainedmasteryovertheAsanas,hecannotsuccessfullyproceedinhishighercoursesofYogicpractices.

9.JapaandPranayamashouldgohandinhandwithYogaAsanas.ThenonlyitbecomesrealYoga.

10.InthebeginningyoucannotperformsomeoftheAsanasperfectly.Regularpracticewillgiveperfection.Patienceandperseverance,earnestnessandsincerityareneeded.

11.NeverchangetheAsanas.Adheretoonesettenaciously.IfyoudoonesetofAsanastodayandsomeothertomorrowandsoon,youcannotderiveanybenefit.

12.ThemoresteadyyouareontheAsanathemoreyouwillbeabletoconcentrateandmakeyourmindonepointed.Youcannotgetonwellinyourmeditationwithouthavingasteadyposture.

13.MildKumbhakaduringthepracticeofAsanasaugmentstheefficacyofAsanasandgiveincreasedpowerandvitalitytothepractitioner.

14.EveryoneshouldselectacourseofafewAsanastosuithistemperament,capacity,convenience,leisureandrequirement.

15.Ifyouarecarefulaboutyourdiet,Asanasandmeditation,youwillhavefine,lustrouseyes,faircomplexionandpeaceofmindinashorttime.HathaYogaensuresbeauty,strengthandspiritualsuccesstotheYogicstudents.

16.Amancansitfor10hoursatonestretchmotionlessontheAsanaandyethemaybefullofdesires.Thisisamerephysicalpracticelikeanacrobaticorcircusfeat.Amanwithoutdosingtheeyes,withoutwinking,withoutturningtheeyeballscanpractiseTratakforthreehoursandyethemaybefullofdesiresandegoism.Thisisalsoanotherkindofphysicalexercise.Thishasnothingtodowithspirituality.Peoplearedeceivedwhentheyseepersonswhocandotheabovepractices.Fastingfor40daysisalsoanotherkindoftrainingofthephysicalbody.

17.PranayamawithAsanasbeforestartingJapaandmeditationisverygoodandconducive.Itremoveslazinessanddrowsinessofthebodyandmind.Itsteadiesthemindalso.Itfillsthemindwithnewvigourandpeace.

18.Asanascanbepractisedonthesandybedofrivers,openairyplacesandbyseasidealso.Ifyoupractisetheminaroom,seethattheroomisnotcongested.Youshouldcleaniteveryday.

19.AVedantinisafraidtodoAsanasonthegroundthatthepracticewillintensifyDehadhyasaandmilitateagainsthispracticeofVairagya.IhaveseenmanyVedantinsinasicklyconditionwithpoorphysiqueanddilapidatedconstitution.TheycanhardlydoanyrigidSadhana.Theymayutter:OmOmOm,mechanicallythroughlipsonly.TheyhavenotsufficientstrengthtoraisetheBrahmakaraVritti.

20.Thebodyiscloselyrelatedtothemind.Sickly,weakbodyisJada.ThebodyisanimportantinstrumentforSelfrealisation.Theinstrumentmustbekeptclean,strongandhealthy.

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