easy yoga for you: 2008

What is Yoga?

Yoga = Unity Oneness. Derived from the Sanskrit word yog which means to join. The science of life, the integration of mind and body, the union of the spirit to the divine, via tools left behind from rishis, ascetics and yogis of ages past.

The Eight Fold Path of Yoga (not to be confused with Buddha's Eight Fold Path), from sage Patanjali s yoga sutra delves deeply into the morality of living and plunges into the human psyche. It consists of: Yama (self restraints), Niyama (self observances) Asana, Pranayama (breath techniques), Pratyahara (withdrawl of the senses), Dharana (concentration), Dhyana (meditation) and Samadhi (identification with pure consciousness).

To many, the mention of yoga conjures up images of postures (Asanas) to develop flexibility, general body health and of course awareness. This is just the beginning. While yoga's central theme remains the highest goal of the spiritual path; yogic practices can give direct and tangible benefits to everyone regardless of their spiritual aims.

There is an inter-relationship between yoga and meditation. Part of Lord Buddha s contribution to humanity was to focus on meditation to develop Samadhi (while focusing on a platform of ethics and morality). You can choose whether to focus wholly on yoga, or more specifically on meditation, or saturate yourself in both of these.

For millennia, the Himalayas have played a key role in mankind s journey to self realisation. Its total isolation from the rest of the world, its serene solitude has been an ideal environment for looking within. Nepal has inherited this unique past which is evident in its every day life and culture when it comes to diving deep into your consciousness or floating in total awareness. It still does have individuals and institutions capable of guiding you to this noble path; to the cosmic universe which has an infinite beauty of its own.

There are many classes from which to choose. Kathmandu also offers many practitioners/Ayurvedic healers who hold yoga as a primary source for the treatment of illness. Please see Ayurveda Section.

There are many branches of yoga, such as : raja, hatha, jnana, karma, bhakti, mantra, kundalini and laya.

How is yoga useful?

The physical benefits of yoga far outweigh the consequences of any types of exercises or workouts. Yoga is helpful in getting rid of the stiffness on the body by improving flexibility through the movements of the various asanas specific to muscles and joints. Due to daily practice and performance, an individual will be able to gain flexibility in every part of the body and renewed vigor. Some yogasanas require the body to make slow movements through poses which helps to increase endurance and strength of the individual. In addition to strength and flexibility, the muscles are further toned and results are evident in long lean and shapely muscles. Most importantly, yoga is extremely useful and instrumental in warding off various kinds of disorders at a number of aches and pains. Most people who suffer from back pain, pain in the shoulders, crick in the neck, headaches and overall body pain find much relief in the various movements of yoga. Another vital constituent in the practice of yoga is the emphasis of breathing aka Pranayama. Most people have shallow breath patterns, which are the primary cause of most disorders. Pranayama aims to correct, modulate and heighten the practice of breathing in order to achieve maximum results. Through the practice of Pranayama one learns to focus the attention on the breathing pattern and to use the lungs in a more beneficial manner that will prove advantageous for the entire body. Certain types of breathing techniques and Pranayama helps to clear the nostrils and the nasal passages, and even go so far in soothing the central nervous system in order to benefit the body and mind.

A daily practice of yoga also helps in bringing about an increased awareness of one's own body. By being aware of the breathing pattern and particular movements involved in yoga, the posture can be improved and confidence can be boosted in the individual. The most useful benefit of yoga is the treatment of the mind and body and bringing together in perfect harmony through the alignment of asanas and correction of breathing patterns.

Regular performance of yogasanas, in combination with Pranayama and meditation can help to control and feet various ailments such as diabetes, hypertension, and disorders related to the digestive system, constant fatigue, respiratory disorders and breathing troubles, varicose veins and heart issues. According to recent studies done on the effects of yoga, results have shown that those who indulge in attaining practice of yogasanas and Pranayama are able to consciously control their autonomic or in voluntary functionalities such as heartbeat and blood pressure.

How to do yoga

The first thing to say in an article about yoga is that, if you are a beginner, do not do it at home by yourself. First join a class, pick up some of the basic techniques and postures and then replicate them at home if you want to.

Most yoga instructors caution that you should let the innumerable books and videos that are now available about doing yoga at home be learning supplements rather than a sole resource.

Everyone knows nowadays that yoga can be a rigorous workout. Not only does it help you lose weight and become fitter, people have claimed it clears their minds, helps them concentrate and, if you are into that kind of thing, regulates their 'chi' or life energy, making them more vitalised.

Yoga is also great if you're pregnant; it'll keep you limber, and the deep breathing exercises will not only help during labour, but will also come in handy when you need to stay calm and not panic during the stress-ridden first six months of your baby's life.

The most popular kind of yoga today is Hatha Yoga, a broad category of yoga that uses physical postures -- this includes most kinds of yoga practised at the yoga centres and gyms that have sprung up all over the country.

Asanas, which are taught in Hatha Yoga, are only one 'limb' or part of yoga; the other seven are Yamas (restraints), Niyamas (observances), Pranayama (breathing), Pratyahara (withdrawal of senses), Dharana (concentration), Dhyana (meditation), and Samadhi.

By exploring the first seven parts of yoga, teachers say our attitude to the outside world changes, becomes more compassionate and more focussed, until soon we start to focus inwards until we reach Samadhi (enlightenment).

Spirituality aside, yoga is also a great way to get back into shape. You don't have to be of a particular age group, at a specific athletic level, or even very flexible to do yoga.

Flexibility will come with practice. You can choose to attend a yoga class according to the fitness level you are at (although, even if you are very fit, you should still start off with a beginners' level class to learn the basic postures).

Nischint (Nishi) Singh started doing yoga 18 years ago, after she was in a car accident. "I started doing yoga to regain my strength," she says, "Especially in my spine, since I was paralysed after the crash." Singh now teaches seven classes in New Delhi, "a mix," she says, "of toning and strengthening. My toning classes are a mix of Pilates and Callisthenics as well as yoga, but when it comes to strengthening, I stick with Iyengar yoga."

Iyengar yoga, named for yogi B K S Iyengar, emphasises body alignment, and holding set postures rather than flowing from one into another, as with most other types of yoga. It is a kind of Hatha Yoga, and uses props like blankets, blocks, pillows and chairs.

"One key asana I use is the Naukasan," says Singh. "This is where you have to lift up your arms, and your legs, and rest on your stomach." This asana, if done wrong, far from aligning your spine, could cause injury, which is why Singh stresses you shouldn't try it at home by yourself.

Singh also places a lot of emphasis on Pranayama, the technique of breathing. For instance, Suryabheda, in which you breathe through your right nostril and exhale through your left, energises you by activating, as Singh tells us, your chi and keeps it flowing. Kapalbhati is another breathing exercise Singh uses, that some say can help combat such ills as diabetes and asthma.

Other kinds of yoga are Ashtanga Yoga, a kind of 'power yoga' that consists of a series of asanas and can be quite physically demanding. Kundalini Yoga uses breathing techniques in conjunction with postures, and a more recent kind of yoga is Bikram Yoga, created by Bikram Choudhary, which is practiced in a hot room, based on the theory that heat can loosen muscles and cleanse through sweating.

If you are a beginner to yoga, you may want to start with a basic Hatha Yoga class, but of course as long as the instructor is experienced and willing to work with you, you can pick a beginners' class in any type of yoga -- just make sure that you have the positions down well before you attempt to do them at home.

Whether you're looking for a spiritual awakening or just want to feel good after a workout, whether you've got hours to spare every day or only 20 minutes in the morning (morning is the best time to do it anyway, since you should only do yoga on a relatively empty stomach for obvious reasons), give yoga a shot -- these deceptively simple postures could change your life in ways you won't expect.

Shavasana

Lying supine on the ground like a corpse is Savasana. Savasana wards off fatigue and brings mental repose.

This Asana is supposed to be selaxative Asana. This is very useful in removing the fatigue created due to the practice of other Asanas.

Technique :-

Lie straight on your back with ease.
Make distance of about one and half feet between legs.
Place hands straight on the ground at the distance of six inches from your body. Palms facing upward, fingers will remain slightly curled, eyes closed.
After maintaining it for sometime, return.

Remember:-

There must not be tension in any part of your body. Release the tension by shaking that part where you are feeling tension.
Loosen your legs and hands completely.
Loosen palms and fingers also.
Concentrate on your breathing pattern. Try to feel and concentrate on warmth while exhaling and on coolness while inhaling, in the nostrils.
If this is not possible in the beginning, then bulge your abdomen as you inhale and carry the abdomen as you inhale and carry the abdomen downward while exhaling and concentrate on this movement of the abdomen.

Benefits and Limitations :-

This Asana is practised soon after the practice of other Asanas, through this, fatigue is removed.
This is very beneficial in high blood pressure, and cardiac diseases.
This Asana is very beneficial for the people suffering from neurosis and fear complexes.
Those who have been forbiden for supine position by doctors due to some reason, should not practice it.

Agnisara

Push the navel against the spine a hundred times. Having thus got rid of abdominal diseases, one increases; the gastric fire.

Note:- As it is apparent by its name that this practice influences our digestive system through gastric fire. This can be practised either in the position of Uddiyana or in Padmasana or even in any sitting posute in which you can remain steady.

Technique :-

Stand erect.
Make a distance of 1-1/2 feet between legs and place both hands on respective knees.
Slowly exhale completely. As we retain breath out in Uddiyana, so retain it out.
After that, the stomach, which has gone in due to complete exhalation.
Without inhaling try to blow it out like a balloon, maintaining for two seconds, take the stomach in and again blow it out. Do it likewise for 4 to 6 times.
Now inhale. This forms one round of Agnisara. Practise it for four or five times.

Remember:-

Practise it on empty stomach.
Do not practise it atleast for four hours after meal.

Viparitakarani (Sirsasana)

The practice in which the navel is above and the palate below, the Sun above and the Moon below is known as Viparitakarani (topsy turvy pose), it can be learnt from the words uttered by a Guru. On the first day one should remain for a very short time with one's head below and feet above. The duration of this practice should be gradually increased day by day.

Note:- Sirsasana by its name is not found in old yogic texts. But above quoted verse of Viparitakarani suggest about Sirsasana.

Technique :-

Sit on soles. place knees on the ground.
Frame finger lock with both hands.
Making a triangle from finger-lock and elbows, place it on ground.
Bending forward, place middle of the head on the ground near finger-lock.
Now straighten your legs.
Slowly bring the legs neck your body.
Soles will automatically leave the ground by practise and thighs knees will touch the abdomen.
Now keeping the balance straighten your legs from thigh-joint, knees will remain folded.
Now straighten the knees also and completely balance your body on head.
While returning to the original position fold your knee first. Then fold your legs from thigh and let the thigh and knee touch your abdomen.
Now slowly place the soles on the ground. Slowly raise your head also and sit on soles.

Remember:-

While practising Sirsasana, place that part of your head on the ground on which the spine can remain erect.
Do not raise your tegs with jerk. Slow and gradual practice will "raise your legs up automatically.
In the beginning practise it under the guidance of a teacher because there is a fear of falling down.
While returning, do not raise your head soon after completing Asana. There remains a fear of getting giddiness. Therefore, keep your head near finger-lock for some time and then raise it up.

Benefits and Limitations :-

This increases the blood circulation in head and memory power is improved.
This strengthens the nervous-centres of the whole body and maintains the health of endocrine gland.
Digestive system is also benefitted through this Asana.
According to Swami Kuvalayanandaji it is beneficial against congested throat, diseases of liver and spleen and in Visceroptosis.
Those suffering from high blood pressure, running ear or heart disease should not practise it.
Those having cough or chronic cold also should not practise it.
Persons suffering from constipation should practise it carefully.

Nauli

With shoulders bent forward one should rotate the abdomen right and left with the speed of a fast rotating whirl pool. This is called Nauli by accomplished yogis.

Note:- Nauli is practised only after the practice of Uddiyana.

Technique :-

Stand erect at your place.
Maintain 15" to 18" distance between legs and lean forward, place hands on respective knees or thighs. Exhale completely and retain the breath outside.
Expand your chest and raise your diaphragm so that abdomen is drawn in and there becomes a cavity in abdomen.
Middle Nauli:
Now try to isolate the central abdminal muscle (recti). This cannot be achieved during first effort. But effort should continue. Blow out your abdomen as in Agnisara but effort should be made that central part should come out. This is called Madhyama (middle) Nauli. After maintaining it according to your limitation, return to the original position and then practise it again.
Left Nauli:
After attaining Middle Nauli, when we press more on left knee with left hand and lessen the pressure on right knee of right hand then the Middle Nauli shifts to left side and this is known as (Vama) left nauli.
Right Nauli:
Similarly when we lessen the pressure of the left hand on left knee then this accumulated muscles (of middle nauli) shifts to right side and this is called right nauli.

Rotation of Nauli: From Left to Right.

Perform Uddiyana.
Press lightly on both the knees from hands and draw out Middle Nauli.
Now pressing the left knee, lessen the pressure of right hand on right knee draw out Vama (left) Nauli.
Now with bringing equal pressure on both the knees, and completely minimizing the pressure on knees, return to Uddiyana position, (bring the position of Uddiyana).
Now press upon the right knee from right hand draw out Daksina (right) Nauli.
Now giving equal pressure on both the knees, draw out Madhya (middle) Nauli. If the Nauli and Uddiyana are practised fast according to above said sequence then that is called Naulicalana (rotation). This again can be rotated in the opposite direction i.e. in the following sequence. Middle Nauli, Right Nauli, Uddiyana, Left Nauli and Right Nauli.

Remember :-

Nauti is achieved automatically by practise. Teacher only can make you understand. Do not expect it soon. If you can perform Uddiyana nicely and maintain it, the achievement of Nauli will also be equally easy.
Nauli is the pre-requisite for some cleansing processes like Vasti and others hence learn to practise it efficiently.
Never practise it after meal. It should always be practised on empty stomach.

Benefits and Limitations :-

See Uddiyana.
Agnisara makes the appetite normal, keeps digestive system healthy, lever becomes strong and keeps health diseaseless
All the benefits of Uddiyana can be achieved.
If having high blood-pressure, practice it very slowly without giving much pressure.

Nauli & Uddiyana Bandha

Nauli Kriya is intended for regenerating, invigorating and stimulating the abdominal viscera and the gastro-intestinal or alimentary system. For the practice of Nauli you should know the Uddiyana Bandha. Uddiyana can be done even in a sitting posture; but Nauli is generally done while standing.

Stage I

Do a strong and forcible expiration through the mouth and keep the lungs completely empty. Contract and forcibly draw the abdominal muscles towards the back. This is Uddiyana Bandha. This is the first stage of Nauli. Uddiyana Bandha terminates in Nauli.

For practising Nauli, stand up. Keep the right leg a foot apart from the left leg. If you keep up the feet close together, at times you may lose the balance and stumble down. Rest your hands on the thighs, thus making a slight curve of the back. Then do Uddiyana Bandha. Do this for one week before proceeding to the next stage.

Stage II

Now allow the centre of the abdomen free by contracting the left and right side of the abdomen. You will have all the muscles in the centre in a vertical line. This is called Madhyama Nauli. Keep it as long as you can with comfort. Do only this much for a few days.

Stage III

Here you should contract the right side of the abdomen and allow the left side free. You will have the muscles on the left side only. This is called Vama Nauli. Again contract the left side muscles and allow the right side free. This is Dakshina Nauli. By having such gradual practices, you will understand how to contract the muscles of the central, left and right sides of the abdomen. You will also notice how they move from side to side. In this stage you will see the abdominal muscles only in the central, right or the left side. Practice this stage for a week

Stage IV

Keep the muscles in the centre. Slowly bring to the right side and then to left side in a circular way. Do this several times from the right to left side and then do it in a reverse way from the left to right side. You should turn the muscles always with a circular motion slowly. When you advance in the practice you can do it quickly; but you can derive full benefits of this Kriya when you do it very slowly and gradually. This last stage of Nauli will appear like ‘churning’ when the abdominal muscles are isolated and rotated from side to side.

Beginners will feel slight pain of abdomen in the first two or three attempts. They need not fear and stop the practice. The pain will vanish away in 2 or 3 days. When Nauli is demonstrated by the advanced Yogic student, the onlookers will be extremely surprised to look at the movements of the abdominal muscles. They will feel as if an engine is working in the abdominal factory.

When beginners want to do Dakshina Nauli, they should slightly bend towards the left side and contract the left muscles. When they want to do Vama Nauli, let them bend a little to the right side. In Madhyama Nauli, push the entire muscles forward by contracting the two sides.

This exercise is not at all possible for those who have a barrel-like belly. When they find it difficult to carry their own belly, they cannot at all dream of getting success in this Kriya. They can also try by gradual slow practice. For getting success, they must exert hard and have rigorous practice for a long time. Those who have a tender body can very easily learn and perform this Kriya in a beautiful and efficient manner.

In the famous Hardwar cosmopolitan platform where Punjabis and Bengali Baboos stroll in the evening with their ladies, on the banks of the Ganges, some persons demonstrate Nauli and various other Asanas and Mudras for the sake of a few pies only. They pass on from one exercise to the other very quickly. You will find the same in Calcutta, Delhi, Bombay, Madras and in all the busy centres. This is only a sort of profession. It is not at all Yoga. It is only a variety of physical feats. From the very condition of their body you will find that they do not possess all the qualifications and aims of a Yogi, They do not even appear physically better, since they are habituated to intoxicant drinks, Ganja, Bhang, etc.

If the Yogic exercises are done in the right way with the right mental attitude, it will surely lead you to spiritual growth. Nauli Kriya eradicates chronic constipation, dyspepsia and all other diseases of the gastro-intestinal system. Nauli helps Sang Pachar and Basti Kriya also. The liver and pancreas are toned. The kidneys and other organs of the abdomen function properly. Nauli is a blessing to humanity. It is a sovereign specific ‘uni-all’ or an ideal ‘pick-me-up.’

Jalandhara Bandha

Contracting the throat, the chin should be firmly placed on the chest. This is known as Jalandhara Bandha. The destroyer (greatest enemy) of old age and (premature death). Technique :-

Sit in Padmasana or in any comfortable meditative posture.
Bend your neck a little forward.
Slowly place firmly your chin on chest (jugula knotch) so that when you practise Pranayama with Kumbhaka, the inside retained air must not come out.
While returning, slowiy raise your chin and straighten your neck.

Remember:-

Practise it carefully under the guidance of a qualified teacher.
In the beginning practise it for few seconds only.

Benefits and Limitations:-

This Bandha influences our vocal organs directly.
Those having complaint of pain in neck or spondilitis should not practise it.

Cakrasana - 2

The traditional technique of Cakrasana is as follows:

Technique :-

Stand erect with legs together, toes together, hands by the side of the thighs, gaze in front.
Now raise both hands from infront towards the sky. Palms facing in front.
Keeping full weight of your body on ankles and thighs, bend backwards till you touch the ground with your hands.
After maintaining it or some time, slowly return to the original position.
Abdomen will be towards sky and the whole body will take the form of a bow.

Remember:-

While bending backward balance yourself on ankles and thighs, so that you do not fall on your backside.
Return slowly to the original position.

Benefits and Limitations:-

This strengthens the abdominal muscles and digestive system is regularized.
Biceps and calf muscles are made strong.
This Asana removes pain in waist (due to vayu) and spine is made flexible.
Those suffering from high blood pressure, spondilitis or having been warned against backward bending should not practise it.

Cakrasana - 1

This Asana has come through tradition. 'Cakra' means 'wheel'. In this Asana the whole body is given the shape of a wheel or half a wheel, hence it is called Cakrasan. The following technique of Cakrasana has been described first by Swami Kuvalayanandaji.

Technique :-

Stand erect with legs together, toes together, hands by the side of the thighs, gaze in front.
Slowly raise your one hand (right) from the side and bring it parallel to your shoulder, hands straight. Palms facing downwards.
In the same position turn the palm towards sky.
Start raising your hands upward and let the arms touch the ear. Fingers will point towards sky.
Now start bending laterally towards left side. Looseen the left part of your body. The left hand will go slope down from the thigh together with the body.
After maintaining for some time, slowly return your hands and stand erect.
Similarly practise it from other side. This forms one complete round of cakrasana.

Remember:-

While bending do not bend forward or backward. Only the upper part of the waist will bend laterally either towards left or right.
Do not start bending before hand is completely straight upward.
While practising Asana gaze in front.

Benefits and Limitations:-

It minimises the stiffness of spine and connected nerves are made strong.
The side muscles are also made strong.
Those suffering from spondilitis should practise it carefully.

Kapalabhati

Rapid performance of Recaka (exhalation) and Puraka (inhalation) like (emptying and filling up of) the bellows of a blacksmith is Kapalabhati, well known as the destroyer of disorders caused by phlegm.

Note:- This is one of the six cleansing processes of Hathayoga. This is related with the respiratory system.

Introduction:- Spreading out comfortable ' Asana' (sitting material like blanket, kusha, deer skin or towel), sit in Padmasana, Svastikasana, or in any comfortable posture. While doing Kapalabhati, there is a chance of shakening the body with jerk hence sit firmly. As the bellows of blacksmith draws air in or leaves air out with sound , so we have to practise inhaling through nostrils and exhaling forcibly soon, keeping our mouth closed. The navel region is drawn in during each exhalation and bulged out at the time of inhalation. This is to be practised repeatedly, rightly and rapidly. Here exhalation is given prominence, inhalation takes place automatically.

Technique :-

Sit erect in any Asana (Padmasana, Samasana, or in any comfortable Asanas) spreading out some sittina matarial.
Put both hands on respective knees.
Exhale forcibly through both the nostrils. Simultaneously abdomen will be drawn in.
Soon after completing exhalation with jerk, take the breath in and bring the abdomen in previous position.

Remember:-

Remain composed while exhaling.
Those having throat infection, should exhale air touching it to the nostrils.
Those having too much sneezing tendency, should practise it with contracted glottis producing sound as in Ujjayi.

Benefits and Limitations:-

This is very useful in asthma, cold and constipation.
Liver and sple en are made strong and efficient through its practice.
This makes repiratory rhythm constant.
Those suffering from diabetes should not practise it.
Those having complaint of ulcer or bile in abdomen should not practise it.

Vrksasana

Placing the right foot on the root of the left thigh, stand like a tree on the ground. This is called Vrksasana.

Technique :-

Stand erect with legs together, hands by the side of thigh, gaze in front.
Fold your right leg at the knee and place the sole near the left thigh joint.
Bring both the hands in Namaskara Mudra.
After maintaining it for some time, release your hands and stand on both the feet.
Now practise similarly from the other leg. This completes one round of Vrikshasana.

Remember:-

Stand erect.
Folded knee should point toward their respective sides.
This is a balancing pose. If you feel like losing your balance then come back and practise again.

Benefits and Limitations:-

This improves body-minded co-ordination.
Thigh and calf muscles are made strong.
Those having complaint of reeling sensation should not practise it.

Matsyasana

Assuming the Mukta Padmasana (i.e. without the crossing of the hands), lie supine, surrounding the head by both the elbows. This is Matsyasana, the destroyer of diseases

Note:- In the traditional pose of Matsyasana, we catch hold of toes with our hands and elbows are placed on the ground.
Technique :-

Sit in Padmasana.
Slowly take the help of your elbows to lie down on your back.
Slowly lie on your back completely.
Now with the help of elbows or palms bend your head backward and place middle of the head on the ground.
Catch hold of the toes with your index fingers and place the elbows on the ground.
While returning to original position, release the toes and taking the help of your hands straighten your head.
Now taking the help of elbow sit in padmasana.

Remember:-

This Asana is practised after Sarvangasana, hence, practise for one third of the time taken for Sarvangasana.
Do not bend your neck backward with a jerk.
While bending neck backward, the spine will be arched maximum.
While returning you can release your legs in sitting position or even in lying position.

Benefits and Limitations:-

As complementary Asana for Sarvangasana, this should be pracitsed soon after sarvangasana. This enhances the benefits achieved through Sarvangasana.

Uddiyana Bandha

Pull back the abdomen above and below the navel. This is Uddiyana Bandha, it is like lion to the elephant for death.

Note:- Uddiyana Bandha is enumerated as one of the three Bandhas and ten Mudras.

Technique :-

Stand erect.
Spread out the legs. The distance between two legs should be 15" to 18".
Lean forward, place hands on the thighs or knees and now exhale fully, hold the breath out.
Expand the chest so that the abdomen would be drawn 'in and you will feel that the upper portion of the abdomen is being pulled towards the ribs.
After pulling it completely maintain for 5-10-15-20 seconds (according to your capacity). Now return.
Now slowly relax the abdomen and stand erect after inhalation.

Remember:-

The waist should not lean much while bending forward.
The chest should be expanded, shoulders bent a little.
The legs should not be bent more at the knees.
Do not keep the abdomen tight. Let it relax.
Exhale fully (completely).
Always practise Uddlyana on an empty stomach.
It can be practised sitting in Padmasana also.

Benefits and Limitations:-

Removes constipation, invigorates digestion pressurises the navel plexes, and help to make retention of breath stable.
Do not practise it if there is a complaint of headache.

Makarasana - 2

Technique :-

Lie down in prone position as in Shavasana.
Both the legs will be together, palms resting on the ground, hands by the side of the body.
Spread both the hands in line with shoulders, palm resting on the ground, keep fingers together in straight position.
Place your right heel in between the big toe and second toe of the left foot.
Bring both the feet to your left side till right toe touches the ground.
Take your head and neck towards right side it is the complete position of Asana.
You can devote 30 to 60 second easily in this pose.
You can repeat the same on other side except position of head and neck will go towards the opposite direction.

Remember:-

Remember that if you have stiff back, special care should be taken.
Remember if along with legs back also turns allow it to be.
If some one has Cancer or T.B. of the backbone it should not be practised.

Benefits and Limitations:-

It is very useful in Spondalities of Lumber region.
It also maintains flexibility of Backbone and gives exercise to the nerves attached to the spine.
This is also beneficial in Sciatica Problem.

Makarasana

Lie prone, the chest should touch the ground and both the legs stretched out. Hold the head with both the arms. This is Makarasana that increases the heat of the body.

Note:- 'Makara' means 'Crocodile'. While doing this Asana body resembles the shape of 'crocodile', hence it is known as Makarasana. It is also considered a relaxative Asana like Savasana.

Technique :-

Take prone lying position, hands by the side of the thiqhs.
Slowly spread out both the legs. The toes should remain out and heels inward.
Slowly fold the left hand at elbow bringing it from below the armpit. Place it in the right shoulder. Fold the right hand at the elbow and place it on the left shoulder.
Place your head on the triangle made by both the elbows.

Remember:-

You can bring either hand on the shoulder from below the armpit.
If it is difficult to place one elbow on the other place both elbows slightly apart.
Head should remain inside elbow.
If it is difficult to rest the head, keep chin between the elbows

Benefits and Limitations:-

This is beneficial in Asthma.
For those who have acquired wrong process of respiration (due to Asthma etc.) this Asana is more useful.
Abdominal muscles get automatic massage.
Those having heart problem, obesity, gas or high blood pressure should not practice it.

Salabhasana

Lie prone pressing the ground with the placed on either side of the chest and raise legs together nine inches high in the air. This is called Salabhasana by eminent sages.

Note:- The meaning of Salabha is locust in Sanskrit. In the final position of this Asana the shape of the body resembles a locust and hence it is called Salabhasana.

Technique :-

Take prone lying position, legs together, toes of the legs backward, sole towards the sky. Hands by the side, palms upward, fingers together the ground.
Folding both the hands at elbows bring them under the shoulder (as in Bhujangasana) fingers together, pointing forward
Now raise both the legs upward slowly without bending them at knees, and maintain.
Then bring the legs down slowly.
Salabhasana (Second techniqe)
The only difference in Salabhasana practised traditionally is in the position of hands. In this technique the legs are raised keeping hands straight by the side, closing the fists and fingers towards sky. The remaining technique is same.

Remember:-

In the begining (second technique) hands can be kept directly under the thighs which makes raising of legs easier.
The legs should not bend at knees.
While coming back to the original position bring the legs on the ground very slowly.

Benefits and Limitations:-

This strengthens the muscles of lower abdomen.
This is beneficial in digestion and removes constipation.
This gives strength to the lungs.
Those suffering from high blood pressure, heart disease or having complaint of asthma, should not practise it.

Salabhasana

Take prone lying position, legs together, toes of the legs backward, sole towards the sky. Hands by the side, palms upward, fingers together the ground.
Folding both the hands at elbows bring them under the shoulder (as in Bhujangasana) fingers together, pointing forward
Now raise both the legs upward slowly without bending them at knees, and maintain.
Then bring the legs down slowly.
Salabhasana (Second techniqe)
The only difference in Salabhasana practised traditionally is in the position of hands. In this technique the legs are raised keeping hands straight by the side, closing the fists and fingers towards sky. The remaining technique is same.

Remember:-

In the begining (second technique) hands can be kept directly under the thighs which makes raising of legs easier.
The legs should not bend at knees.
While coming back to the original position bring the legs on the ground very slowly.

Benefits and Limitations:-

This strengthens the muscles of lower abdomen.
This is beneficial in digestion and removes constipation.
This gives strength to the lungs.
Those suffering from high blood pressure, heart disease or having complaint of asthma, should not practise it.

Parvatasana

The body assumes the shape of a hill in this Asana hence it is named Parvatasana. This Asana has come through tradition. Its reference is not found in old texts but the tradition is very old.

Technique :-

Sit in Padmasana.
Raise your hands towards sky and keep palms facing each other.
Catch hold the fist of one hand with the other hand and stretch your hands upward as if you are raising your body. You will get stretch in your abdominal muscles.
After maintaining it for some time, loosen your hands and then practise it again.

Remember:-

Those, who cannot practise Padmasana, can practise it in standing, stretched legs or in Vajrasana.
Sit erect and gaze in front.

Benefits and Limitations:-

This makes spine flexible.
Visceroptosis and pain in backbone is removed.
It is beneficial in constipation and removes seminal weakness.
Those having complaints of reeling sensation should not practise it.

Yogamudra

This Yogamudra Asana has come through tradition. Its reference is not found in old Yoga Texts.

Technique :-

Sit in Padmasana.
Take both hands towards your back and catch the wrist of one hand with the other. Keep neck straight.
Slowly start bending from your waist. Continue the bending till forehead touches the ground.
After maintaining it for some time raise your forehead and chest. Release your hands also and sit erect.

Remember:-

If your are unable to practise it in Padmasana, then practise it in Ardha Padmasana.
If this is also not possible, then sit in Vajrasana, close your fists and place them at the navel region. The fingers of the fists should be towards navel. Then bend forward and touch the ground with forehead.
Do not allow your buttock to leave the ground during its practice.
If it becomes easy to touch the ground with forehead, then gradually try to touch the ground with nose and chin.

Benefits and Limitations:-

The internal organs of abdomen work efficiently as a result of its practice.
Connected nerves of navel become strong.
It is beneficial in constipation and removes seminal weakness.
Those suffering from hypertension or chronic headache should not practise it.

Anuloma-Viloma

Adopting the Padmasana (pose) the yogi should draw in breath through the Candra (left nostril) and having retained it to capacity, should exhale through the Surya (right ostril). Then he should again fill in the (thoracic) cavity by taking in breath through the Surya (right nostril) and exhale through the Candra (left nostril) after performing Kumbhaka in a systematic manner. Inhaling through that nostril by which he had exhaled and having retained the breath so long as it can be done without suppressing the impulse to exhale, one should exhale by the other one slowly - never rapidly.

Note :- Swatmarama called this, a Nadisodhak Pranayama. 'Suddha nadigana bhavanti yaminam
mastrayadurdhvatah ' practising like this for three months, purifies the nadis. The popular name for this Nadisodhana Pranayama is 'Anuloma-Viloma.'

Technique :-

Sit in Padmasana.
Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.
Closing the right nostril with the thumb inhale (prolonged) through the left nostril.
Now closing the left nostril with the ring finger and the little finger, exhale slowly through right nostril removing the thumb. (The time should be double than the time taken for inhaling i.e. the ratio should be 1 : 2).
After exhalation, inhale (prolonged) through the same nostril (right).
Now closing the right nostril with thumb exhale through left nostril (removing the ring finger and the little finger) as per previous practice. This completes one round of easy Anuloma-Viloma.

.Technique (with Kumbhaka) :-

Sit in Padmasana.
Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.
Closing the right nostril with the thumb inhale (prolonged) through the left nostril.
After completing inhalation close the left nostril also with little and ring finger and hold the breath inside (i.e. practise Kumbhaka).
After retention, keeping the left nostril closed with ring and little finger, exhale slowly through right nostril.
After exhalation inhale (prolonged) through the same nostril (right).
After complete inhalation close both the nostrils and practise Kumbhaka.
Retaining the breath according to the capacity exhale slowly through the left nostril (removing ring finger and little finger from it). This completes one round of Anuloma-Viloma with Kumbhaka.

Remember :-

This is a Nadisodhaka Pranayama.
If you cannot adopt Padmasana, adopt any comfortable sitting posture; sit erect.
In the beginning (at least for 6 months) practise easy technique of Anuloma-Viloma (i.e. without Kumbhaka).
When you inhale or exhale through one nostril, other should be kept closed.
While inhalation, the abdomen should not bulge out. Lungs along with chest should be expanded. Keep the abdomen little pressed carefully.
While practising Pranayama with Kumbhaka give equal time for inhalation and Kumbhaka, i.e. begin with the ratio of 1 : 1 : 2.
Time for exhalation should be double from that of inhalation.
While closing the nostril with the fingers do not press them so hard that the nose is bent.
Always remember that on completion of Pranayama if ther is an obstruction in respiration or it is fast it means that you have retained the breath more than your capacity which is not desirable.
Pranayama with Kumbhaka should always be practised under the guidance of a qualified teacher.

Tolangulasana

This Asana balances the body like the balance, therefore, it is known by the name 'Tolangulasana'. This has come through tradition. In its final position the whole body is balanced on closed fists.

Technique :-

Sit in Padmasana.
Take support of the elbows to lie down on the back.
Lie down on the bank.
Raise the foot-lock slightly towards the stomach so that your buttocks may be raised. Place both the closed fists under the buttocks. Elbows should touch the ground.
Now raise foot-lock as well as head and back and balance your whole body on the fists. (Elbows should be up from the around).
While retrurning back to the original position take your weight on both the elbows first. Slowly bring back and head back to the ground.
Now remove the fists from under the buttock and come to original position.

Remember :-

It is a balancing Asana.
Maximum load remains on the fists. Therefore, remember that fingers of fist should remain on the ground.

Benefits and Limitations :-

It improves biceps muscles and muscles of abdomen and back are also made strong.
This is beneficial in diabetes and piles.
It improves digestion.
Those suffering from pain in spine or neck, or having complaint of ulcer in stomach should not practise it.

Padmasana (Baddha)

Fixing the right foot on the left thigh and the left (foot) on the right thigh, the big toes are to be held by both hands, arms crossing behind the back, the chin to be fixed on the chest, and the tip of the nose to be gazed at. This is known as Padmasana (Baddha) which destroys (all) the diseases of Yogis.

Note:- Generally this Asana is called Baddha-Padmassi.

Technique :-

Sit erect, stretch both the legs together, hands by the side, palms resting on the ground, fingers together pointing forward.
Slowly place one leg (right) on the left thigh by holding toes of the leg by left hand and ankle by the right.
Similarly hold the toes of the other leg by right hand and ankle by left.
Now place it well on the right thigh.
Cross both the hands at back like a scissor, hold the big toe of the right leg with right hand and that of left leg with left hand.
Place the chin on the chest making Jugular knotch. Gaze should be nasal, This is baddha-padmasana.
While retrurning back to the original position, straighten your head, release the big toes, keep the hands by the side.
Holding the left leg by ankle remove it from the right thigh and stretch it in front.
Similarly remove the right leg from the left thigh, stretch it and come back to the original position.

Remember :-

It is a further development of simple Padmasana.
Before practising Baddha-Padmasana practise simple Padmasana well.
In the beginning one knee might not remain placed on the ground but by practise it can be achieved.
Keep waist and chest erect.
Gaze at the tip of nose.

Benefits and Limitations :-

This Asana is useful in constipation and improves digestive power.
It helps in keeping the spine erect.
It is beneficial in Arthritis.
Those, feeling trouble in performing this Asana should not force themselves.

Ujjayi Pranayama

Closing the mouth, one should slowly draw in air through both the nostrils, producing a sound in such a way that its touch is felt from the throat to the chest. After performing Kumbhaka as before, air is exhaled through the left nostril. This removes the throat diseases caused by phlegm and increases the gastric fire.

Note:- The above verse refering 'Uiiayi Pranayama' is from old Hatha Yoga text, wherein the technique of Pranayama with Kumbhaka has been described. For the convenience of the beginner the technique of easy Ujjayi Pranayama without Kumbhaka is being described.

Technique :-

Sit erect in any comfortable posture. Keep spine erect.
Inhale, slowly drawing air by both the nostrils in such a way that while inhaling the touch of air is experienced in the throat and some sound is produced.
During inhalation do not allow abdomen to bulge out, let the chest expand.
After completing inhalation slowly exhale. During exhalation chest should go inside and abdomen should remain steady.

Remember :-

While doing Ujjiayi air should touch the throat.
Do not let abdomen to bulge out.
After practising it for few days, knowing your limitations, keep the ratio between inhalation and exhalation 1 : 2.
In easy Ujjiayi Pranayama, inhalation and exhalation can be practised by both the nostrils.

Vakasana

Vaka' means 'crane' in Sanskrit. It is called Vakasana because we assume the form of a crane physically in this posture.

Technique :-

Sit, placing your soles on the ground. Make distance between both the knee and place your palm on the ground, stretch out your fingers. Place both the knees on respective side above elbows.
Now slowly bend forward so that both your legs will be raised up and balance above the ground on your hands with the help of knees. Gaze in front.
Maintain and then return to the original position. Slowly place your soles on the ground.

Remember :-

This is a balancing pose, hence, practise it with due care.

Benefits and Limitations :-

This Asana strengthens the biceps muscles.
This is beneficial in lumbar spondilitis.
Those suffering from cervical spondilitis, should not practise it.

Padmasana

The description of Baddha-Padmasana is found under the name Padmasana in traditional book, which will be described later or in the same book. Here, the technique of simple Padmasana is described for the beginners.

Technique :-

(As in Svastikasana). First pose.
Slowly catch hold the sole of right form left hand and ankle form the right and place it on the left thigh.
Similarly catch hold the sole of left leg from right hand and ankle from the left.
Now place it well on right thigh.
Place hands on respective knees in Gyana Mudra.Close your eyes or keep the gaze nasal or in front.
While returning to the original position, first stretch out your left leg.
Then stretch out your right leg also.

Remember :-

This is a meditative posture, hence, spine must remain straight in its final position.
One must practise Ardha Padmasana before he resorts to practise Padmasana.
Do not forget the limitation. After keeping one leg on the other thigh, if other leg can not be placed fully on the other thigh, do not try to put it forcefully.

Benefits and Limitations :-

Those suffering from chronic knee pain, should not practise it.
Those getting cramps in calf-muscles should practise it cautiously.

Simhasana

Placing the palms on the knees, spreading out the fingers (and) opening the mouth wide, one should gaze at the tip of the nose and be well (composed). This Simhasana, adored by ancient yogis. This, the best of Asanas facilitates (adopting) the three Bandhas.

Note:- Simha means Lion in Sanskrit, -therefore assuming the form of a lion is called Simhasana.

Technique :-

Sit in Vajrasana.
Now raise your buttock a little and cross the heel and toes of the right leg over that of left leg like a scissor.
Sit on the heels and place both hands on the respective knees.Spread out the fingers.
Bring out the tongue as much as possible. Gaze should be Nasal.
While returning back to the original position, take the tongue in, release the tension, loosen your hands and come back to the original position.

Remember :-

The hands on the respective knees should remain straight and the chest should be erect.
At the time of bringing out the tongue exhale from the mouth with some sound.
After completion of exhalation maintain the position for few seconds. Practise it again after taking the tongue in.

Benefits and Limitations :-

Muscles of the neck are excercised and the blood circulation therein is improved.
The thyroid is also made healthy.
Tonsilitis of certain types is checked.
Everybody can do it.

Mayurasana

Holding the ground with both the palms, supporting the (corresponding) sides of the navel by both the elbows and raising oneself like a horizontal stick, in the air, this is called Mayurasana.

Note:-'Mayur' means Peacock in Sanskrit. One has to hold his whole body like a stick on both his elbows, as shown in the picture. We assume the shape of a Peacock hence it is called Mayurasana.

Technique :-

Sit on both your upper scales. Knees should be plitced on the ground.
Stretch out fingers of your hands and place the palms on the ground, fingers will remain stretched pointing backward.
Place elbows gently on either side of the navel.
Slowly stretching both legs together, come little forward very cautiously, and then raise the upper part of the body.
If the upper part of the body is raised up, then straighten your legs also like a stick (horizontal) an keep straight your chest, neck and head also.
Maintain it for sometime then return to the origin position, slowly fold your legs and place the knees on the gorund.
Now raising your hands from the ground sit on the soles.

Remember :-

This is a very important balancing pose.
Full weight of your body remains on navel and it is possible to lose the balance at any moment, hence practise it with care.
Jerk should be avoided at any stage.
If during practice you feel like coughing or sneezing then return and start practising again.

Benefits and Limitations :-

This Asana is a very good measure against visceroptosis and dyspepsia.
It is useful in diabetes also.
Those suffering from cervical spondilitis should not practise it.

Akarana-Dhanurasana

(According to Jyotsna commentary of Brahmananda).

Holding the toes (alternately) with hands, pulling them (the toes) up to the (corresponding or opposite) ears, (and thus) assuming the shape of a stretched bow. This is called Akarna- Dhanurasana.

Note:- According to Brahmananda this is Akama-Dhanurasana. It is known as Akarna-Dhanurasana because in its final position the body resembles the shape of a stretched bow.

Technique :-

Sit,stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
Now hold the big toe of left leg with the help of fore finger and thumb of right hand. Similarly hold the big toe of right leg with left hand.
Pull the right leg with the left hand till the toe touches the right ear.
After few seconds come back to the original position.
Now holding the right leg at big toe by fore finger and thumb of left hand raise it upto the left ear. Again after few seconds come back to the original position. This completes one round of Akarna-Dhanurasana.

Remember :-

Bend forward to hold the big toes of legs while practising this Asana.
Keep your legs comfortably. When the right leg is pulled upto the ear, you can fold it a little at the knee.

Benefits and Limitations :-

It is a good posture to remove the pain of back and lumbar region.
It increases the elasticity of thigh joint and shoulder.
It is also useful in arthritis and rheumatic condition.

Bhadrasana

Place the two ankles under the scrotum on each side of perineum, the left knee on the left (side) and the right one on right (side) and, firmly holding with the hands the feet which (thus) made to touch the sides, one should remain steady. This is Bhadrasana which destroys all diseases.

Technique :-

Take sitting position stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
Now folding left and right legs slowly at knees join both the soles with each other.
Hold the legs at ankle by the hands.
Slowly bring the legs towards yourself till they reach under the perineum. Knees should remian on the gorund, body erect and gaze in fornt.
While returning back to the original position loosen the legs and come back to the first position.

Remember :-

While practising it, a stretch is felt under the thighs therefore, practice it carefully
Waist and neck should remian erect.

Benefits and Limitations :-

This is very good posture for lumbar, region and keeps it healthy.

Uttanamandukasana

While in Mandukasana, hold the head by the elbows. This is uttanamandukasana which resembles an upright frog.

Technique :-

Sit in Vajrasan.
Spread out both the knee but toes should remain together.
Fold your right hand backward from above the right shoulder and place the palm below the left shoulder.
Now folding the left hand similarly place the palm on the right shoulder. One elbow should be on the other.
While coming back to the original position slowly remove left hand and then right hand.Bring knees together as in first positon.

Remember :-

Understand the position of the hands then start folding them slowly.
Back and spine should remain erect. Gaze in front.
First remove the upper hand and then the other.

Benefits and Limitations :-

As in Akamadhanurasana.
It helps in diaphragmic movements.

Samasana

According to Swami Kuvalayanandaji another name for Guptasana is Samasana. In this posture, body remains in a symmetrical position and, therefore, it is named Samasana The only difference in Samasana and Swastikasana lies in the arrangement of heels, remaining positions are similar. It is a meditative Asana.

Technique :-

Sit with both legs extended together in front, hands by side. Fingers should remain together.
Fold your right leg at the knee. Holding the right ankle by right hand and toes by left hand, turn it upward and place it in line with the navel. The sole should remain upward and toes should remain on the ground.
Similarly to fold your left leg, hold the ankle by left hand and toes by right hand.
Now keep left heel on the heel of right leg. Toes of the left leg are arranged between the right thigh and ankle. Sit straight. Keep hands on respective knees in 'Jnanamudra'.
While returning back to the original position first extend the left leg.
Then bring right leg in original position

Remember :-

There is very little difference between Svastikasana and Samasana. In Samasana one heel rests on the other heel.
Place your penis below the ankle carefully, so that it should not be pressed suddenly.

Halasana

The reference of this Asana is not found in any old text. It is a very important Asana which has come through tradition. It is know as Halasana because in its final position the body resembles the shape of Indian plough.

Technique :-

Take supine position hands straight by the side of thighs, palm resting on the gorund.
Slowly raise your legs together without bending at knees by pressing your hands and stop at 30° angle.
After few seconds raise your legs further up to 60° angle and maintain.
Now slowly bring the legs at 90° angle.
Pressing both the hands bring the legs little towards the head.
Continue the bending of legs till toes touch the ground and then stretch your legs backward as far as possible.
Now place both the palms on the head making finger lock. Bring the elbows on the ground.
While returning back to the original position first release the finger-lock. Stretch the hands straight and place them on the ground by the side of the body.
Lower the waist and raise the legs from the ground. Slowly let the waist rest on the ground and stop bringing the legs at 90° angle.
Slowly come back to the original position.

Remember :-

Do not bend legs at the knees while raising them up.
Do not raise the legs by giving jerk.
After reaching the angle of 90° go ahead carefully balancing your weight. Sometimes due to gravitational force, the legs may fall backward on the ground with jerk, therefore, control yourself.
While stretching the legs backward balance your weight on the hands and also while returning use hands for balancing the weight.
Do not forcibly stretch your legs if they are not in a position to touch the ground. Stretch them as far as they are stretched easily. Maintain it. Gradual practice will make body capable of moving forward and flexibility will be developed.

Benefits and Limitations :-

Due to the disturbance of abdominal muscles if there is a complaint of Dyspepsia or constipation, it can be corrected by the practice of this Asana.
The practice of this Asana is also useful in certain types of diabetes.
Maximum benefits of Halasana can be derived when Bhujangasana is practised immediately after Halasana.
Those suffering from cervical spondilitis or stiffness in spine should practise it very carefully.

Trikonasana

This Asana has also come through tradition. It has been described widely in modern Yoga Texts. We assume a triangular form through this practice hence it is called Trikonasana

Technique :-

Stand erect with legs together, hands by the side of the thighs.
Make two or two and half feet distance between two legs and raise both the hands towards each side, so to make a parallel line with shoulder.
Slowly bending towards right side (lateral) touch the toe of the left leg with the forefinger and middle finger of the right hand adn raise the left hand towards sky. Gaze also should be up towards left hand.
After maintaning it for sometime, slowly return to the second position.
Now start bending slowly lateral towards left side and touch the toe of the right leg with left hand.Keep pointing towards sky. Gaze should be towards raised right hand.
While returning back to the original position bring down your raised hand, leave the toes and stand erect with legs together.

Remember:-

1. Do not bend legs at the knees.

2. Judge your limitations.

Benefits and Limitations :-

As in konasana.

Konasana

This Asana has come through tradition. Its reference is not found in old Yogic Texts.

Technique :-

Stand erect with legs together, hands by the side of the thighs.
Make two or two and half feet distance between two legs and raise both the hands towards each side, so to make a parallel line with shoulder.
Now bending lateral towards right side, slowly bring your right hand downward and bring left hand towards sky.
Slowly bring your right hand upto the right ankle.
Now slowly return to the original position. Stand erect and keep the hands parallel to the shoulderline. Distance between legs will also continue.
The same should be repeated from the left side by bringing your left hand towards left ankle. This makes one round of Konasana.

Remember :-

Do not jump to make distance between two legs.
If it is difficult to attain final position on very first day, increase the practice gradually.

Benefits and Limitations :-

Its practice makes the spine flexible.
This is advantageous in back pain (hip).
Those suffering from cervical and lumbar spondilitis and hypertension should not practise it.

Ugrasana Yoga Asana Posture

The meaning of Ugra in Sanskrit is difficult, frightening. It seems that due to this reason only it is named Ugrasana. Because we see that while practising even Pascimatanasana some persons experience difficulties. Ugrasana is a still further development of Paschimatanasana. Some call this 'Bhunamanasana' also

Technique :-

Sit, stretching both the legs together in front.
Spread out both the legs towards your both sides as much as possible.
Hold the toes of both the legs with respective index fingers.
Keep bending forward slowly till your forehead touches the ground.
After maintaining for few seconds raise the head release the toes and come back to the original position.

Remember :-

In the beginning there is no harm if you are unable to touch the ground. Gradually increase the practice of bending forward.
Do not make haste. Sometimes there is danger of getting a jerk in the back. If by mistake you get the jerk and experience the pain in back practise Savasana.
While practising this, muscles of thighs are stretched so practise it carefully.
The legs should not bend at knees.

Benefits and Limitations :-

Its practice strengthens the abdomen and removes the possibility of sciatica.
This removes constipation and dyspepsia.
Those suffering from chronic constipation or have complaint of ulcer in abdomen should not practise it.

Pascimottanasana

Stretching both the legs straight on the ground and holding with arms the two big toes one should stay (in this position) with" one's forehead placed on one's knee. This is called Pascimatanasana. (The meaning of Pascima is back and that of Tana is stretch).

Technique :-

Sit, stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
Loosen your back muscles and bend the body forward as far as it is possible.
Maintaining this pose loosen your hands and place them where they are comfortable. It would be better if they are put on the thighs.
Practise it daily and keep bending forward little more. Finally hold the big toes of the legs with forefingers of respective hands and place forehead on the knees.
After few seconds raise the head, release the big toes and come to the original position.

Remember :-

Your aim is to hold the toes by bending forward slowly and to place the forehead on the knees therefore do not make haste.
Do not force to reach the final position on very first day, if it is found difficult.
Know your limitations and accordingly increase bending forward daily.
Never fold the legs at the knees whether you can bend forward or not.

Benefits and Limitations :-

According to Swami Kuvalayanandaji it strengthens the abdominal muscles.
It removes constipation, dyspepsia and seminal weaknesses.
It removes the possibilities of sciatica.
According to Swami Kuvalayanandaji those suffering from chronic constipation should not practise it for more than three minutes daily.
Those suffering from ulcer in abdomen should not practise it.
Practising it for more than three minutes should resort to the practise of Uddiyana in the middle.

Viparitakarani (Saravangasana)

Sarvangasana means the Asana which influences the whole body. Its reference is not found by its name but it is counted under the name Viparitakarani. Sarvangasana is a further improvement of Uttanapadasana and Viparitakarani.

Technique :-

Take supine position, hands straight by the side of the thighs, palm resting on the ground.
Slowly raise your legs together without bending at the knees by pressing your hands and stop at 30° angle.
After sometime raise your legs little more and stop at 60° angle.
Now slowly bring it at 90° angle.
Press the hands and bring your legs little towards head so that your buttock is raised up.
After that, support it from the palms of both the hands, place the elbows on the ground making broad base.
Raise the legs towards sky,raise the buttocks also,continue the support of your hands. Raise the legs towards sky till the legs, abdomen and chest form a straight line. Place the palms on your back for the support. Chin should be placed against the chest (jugular knotch). Maintain the position.
After that slowly return. While returning to the original position first lower your buttock but continue the support of your hands. When you become confirmed that you can come down even without the support of your hands then slowly place your hands on the ground. Divide the weight of your body on hands and slowly place the buttocks on the ground and bring your legs at 90° angle.
Slowly place your legs together on the ground without bending it at the knees and return to the original position.

Remember :-

Do not use your hands for giving jerk to raise your body.
Judge the limitation of your body. If body gets pain or legs are not easily raised then do not force in any way or give jerk.

Benefit and limitations :-

This removes the symptoms of immature old age.
Diseases tike dyspepsia, constipation, hernia and visceroptosis can be treated by it.
Those, suffering from high-blood pressure, should not practise it.

Ardha-Matsyendrasana

Placing the right foot at the root of the left thigh, encircling the (right) knee by the left leg, holding (the two feet by the opposite hands), twisting the body and staying in this posture is the Asana declared by Sri Matsyanatha.

Notes:- For the beginners this Asana is made easy and named Ardha-Matsyendrasana. The only difference is that in Matsyendrasana the folded leg is placed at the root of the thigh below abdomen, in Ardha-Matsyendrasana it is placed by the side of the opposite buttock. Technique :-

Sit extending both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
Fold the right leg at knee.Slowly set the right heel at the perineum.
Now folding the left leg, bringing it from above the right knee, place it by its side on the ground. The knee of the left leg should remain towards sky.
Now bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit.
Now straighten the right hand and hold the toe or ankle of the left leg.
Twisting the body to the left side, look backwards, place the left hand bringing it from the back on the right thigh. Gaze should be towards back.
While returning to the original position first release the hand from the thigh and turn head forward.
Now bring the back to normal position after loosening the right hand.
Bring the left leg in original position.
Now bring the right leg also original position.
Repeat it similarly from the other side by folding the left leg first.

Remember :-

Some persons may experience difficulty in practising it. If they cannot hold the toes of the left by right hand they should hold the ankle.
If that also is not possible then hold the knee.
While twisting backward twist the backbone turning well.
Before resorting to the practice of this Asana pracitse Vakrasana.

Benefits and Limitations :-

It is very much useful in constipation and dyspepsia.
This Asana improves liver efficiency and removes debility of kidney.
It is very useful in diabetes.
It is very beneficial for the muscles of shoulder and back.
Those suffering from stiffness in spine should practise it very carefully.

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