BAKASANA

‘Baka’ means a stork. Bakasana is one among the best of the asanas. Two different techniques have been given here.

Technique (Posture 1) : Brace the palms on the floor. Press the shin against the arms. Now, raise the body. Place the toes under the elbows so as to support then. Hold the breath. Hold the position. Graduallu, increase the time to the limit of fifteen minutes.

Technique (Posture 2) : Take the position of Bakasana supported under the elbows. In the second type, there is a variation. Take the soles backwards and rest them together below the hips as shown in Technique 2. See that the right sole presses against the left sole. The remaining process is the same as shown in the first type.

Advantages :

This asana exercises all the parts of the body. It particularly strengthens the organs of the abdomen and chest. The spine also achieves strength, flexibility and vitality.

As the Prana is sublimated in the asana, it bestows mental peace.

It has all the benefits that Utthita Padmasana has.

It stimulates the digestive, the respiratory and the nervous systems.

Note : Kapalabhati performed during this asana bestows many benefits but the exercise should be done after sufficient practice of this asana.

VRISHCHIKASANA

‘Vrishchika’ means a scorpion. In this asana, the body assumes the pose of a scorpion. So it is called Vrishchikasana. Those who can practise Sheershasana or Hastavrikshansana for a long time can practise this asana with ease and comfort.

Technique : A beginner should practise this asana with the support of a wall. Place the forearms and the elbows on the floor. Push against the floor lightly with the legs. Slowly move the legs five cms away from the wall and try to balance the body on the forearms. Breathe normally. Practise this for a few days. After achieving proficiency, bend the legs at the knees and try to place the soles on the head. Patient practice will in time impart the necessary ability to balance the body on the palms braced on the ground.

Advantages :

1. This asana strengthens the arms and the shoulders. It gives sufficient exercise to the abdominal muscles.

2. The spine is turned backward in this asana which brings flexibility and imparts radiance and youth to the body.

3. It has all the advantages of Sheershasana, Chadrasana and Dhanurasana.

MAYURASANA

‘Mayura’ means a peacock. This asana is a straight plane with the forearms as levers. When this asana is performed, the body assumes the posture which resembles a peacock, which explains the Sanskrit name Maturasana. Compared with other asanas, this asana is difficult to practice. Physical fitness is a prerequisite to practice this asana. To gymnasts this asana is easy.

Technique : kneel on the floor with the knees slightly apart. Support the legs on the feet. Invert the palms and place them between the knees. There should be a distance of three to four cms between the palms. The little fingers should be placed together pointing towards the feet. The thumbs should firmly press the ground. Keep both the hands steady and firm. Then slowly bring the elbows close to the abdomen just under the navel. Rest the diaphragm on the elbows. The elbows are placed together to provide a suitable fulcrum on which the horizontal body could rest. This is the first stage of Mayurasana.

Now, stretch the legs. Raise the heels and hold the legs parallel to the ground. If you find it hard to take both the legs backwards together and stiff. If you try to slightly bend the trunk at the head, the legs would be lifted up of their own accord from the floor. Then it would be easy to stretch the legs backwards. When the posture is correctly assumed, the head, the hips, the thighs, the legs and the feet will be in a straight line parallel to the ground. Practice this asana for five to twenty seconds. Hold the breath at the time of raising the body. This will revitalize the body. Exhale quietly when the asana is completed. One who possesses a sound physique can practise this asana for two to three minutes.

Advantages :

1. This asana gives much exercise in a limited time. It is a great energizing exercise. It amazingly increases the power of digestion.

2. It cures the diseases caused by excess of ‘Vata’, ‘Pitta’ and ‘kafa’ (wind, bile and phlegm). It stops the bleeding caused bypiles. It also prevents diabetes.

3. It strengthens the muscles of the arms, awakens the kundalini and cures constipation.

4. It exerts intra-abdominal pressure with the result nated, and it also eliminates the liver disorders.

5. The practice of this asana stimulates the circulation of the blood in the body. Consequently, the body becomes bright and radiant.

6. It prevents obesity in the body.

VIPARITA MATSYASANA

This is a reverse posture of Mastsyasana, hence it is called Viparita Matsyasana. This is called Supta Padmasana also.

Technique : Lie on the left side of the body. Place both legs in the position of padmasan. Then lie on the chest and abdomen. Bend the neck to the back and put the chin on the ground. Hold the toes with the thumbs and index fingers of the hands. Inhale slowly. Hold this position for eight to ten seconds. Gradually, increase the time to the limit of ten minutes.

Advantages :

(1) This asana broadens the chest and strengthens the lungs. It gives the maximum benefit to the spine with the minimum effort.

(2) The regular practice of this asana exercises the joints of the neck as well as the large and small joints of the body. It tones up the muscles.

(3) It eliminates the diseases such as constipation, gas-trouble, indigestion, cold, tuberculosis, asthma and dysentery.

MAKARASANA

‘Malara’ means a crocodile. In this asana, the body assumes the shape of a crocodile floating in water. So, this asna is called Makarasana.

Technique : Lie on the ground face down, the chest touching the ground and both legs stretched out. Let the upper parts of the feet touch the ground. Keep the heels upwards. Raise the arms and put them in front of the head and hold the middle part of the left upper arm with the right hand and the head downwards and close the eyes. The head will rest on the arms. The parts of the arms from the elbows to shoulders, the abdomen, the thighs and the upper parts of the feet will touch the ground in a straight line. Relax the body while practicing this asana. Breathe deeply and meditate on God.

Advantages :

(1) It eradicates the fatigue and gives relaxation to all the parts of the body.

(2) Though the process of practicing this asana is inverse to that of practicing shavasana, the aim of both the asana is the same : to give relaxation and complete rest to the body.

(3) Like shavasana, this asana is useful to those whose spine or back is injured.

DHANURASANA

Dhanusha means a bow. The hands are used like a bowstring to pull the head, trunk and legs up and the posture resembles a bent bow. Therefore this asana is called Dhanurasana. This asana bends the spine backwards. It is a combination of Bhujangasana and Shalabhasana. If bhujangasa, Shalabhasana and Dhanurasana are performed together, they are very beneficial to the body.This trioworks contrary to Halasana and Pashchimottanasana which bend the spine forward.

Technique : Lie prone on the floor on the stomach, face downwards. Relax the muscles. Keep the arms resting and hold the ankles with the hands. Raise the chest and the head. Fill the lungs with air. Straighten and stiffen the hands. Stiffen the legs also. The body now assumes the posture of a convex arch. If you lift the legs up, you can raise the chest. Hold the breath. Then exhale slowly. Attempt to keep the knees together.

In this asana, the abdomen supports the whole body. So practice this asana when the stomach is empty. The body in Dhanurasana pose gets good exercise if it is lightly rocked from left to right and forward and backward. Stay in this position as long as possible. It can be practiced five to six times.

Advantages :

(1) This asana gives a good massage to the abdomen so it cures prolonged constipation, dyspepsia and other disorders of the stomach.
(2) It cures spinal hump and rheumatism of the legs, the knees and the hands.
(3) It reduces fat. It activates the intestines and increases the digestive power. It nourishes all the abdominal organs by supplying blood to them.
(4) This asana is a blessing to those who suffer from gas and other intestinal disorders.
(5) Like Halasana, this asana rejuvenates the spine. It prevents bones from being untimely degenerated. It activates the pancreas and insulin is produced in proper proportion.
(6) One who regularly practices Halasana, Mayurasana and Dhanurasana never becomes lazy. One is always active and energetic.
(7) This asana is very beneficial specially to women because it alleviates the menstrual disorders and improves the reproductive system.

BHUJANGASANA

‘Bhujanga’ means a serpent. In the pose of Bhujangasana, on e imitates a cobra reared up on its caudal support and the hood fully expanded. So this asana is called Bhujangasana.

Technique : Lie on the floor with the face downwards. Relax all the muscles of the body. Place the palms on the ground underneath the shoulders. Slowly raise the head and the trunk like the hood of a serpent. Bend the spine backwards. Stretch the feet backwards so that the toes touch the ground. This will stretch well the muscles of the back and the shoulders. There will be strain on the abdomen. Hold the breath and hold this position for six to eight seconds. Then exhale and bring the head to its original position. When you first lie on the ground, Keep the chin touching the chest. Hold the breath till the head remains in the raised position. Then exhale slowly. Practice this asana five to six times.

Advantages :

(1) This asana removes spinal pain and cures other spinal disorders.
(2) This asana exerts pressure on the internal organs of the abdomen. It pushes waste matter to the anus and thus cures constipation and increases the heat in the body.
(3) It strengthens the ovary and the uterus with the result that delivery becomes natural and easy.
(4) It exercises the spine properly, activates the abdominal organs and removes abdominal pain.
(5) It develops the chest, the neck, and other parts of the head. It makes the body shapely.

PURNA SHALABHASANA

When Shalabhasana is practiced with both the legs raised together, it is called ‘Purna Shalabhasana’. There are two variations of this asana. Below both the variations are explained.

First Variation (Technique) : Lie on the stomach with the forehead touching the ground. Stretch the arms beside the body. Keep the thumbs and the index fingers on the ground and clench the fists. Stiffen the body and raise the legs as high as possible. Stretch the soles of the feet. Pull the legs, the things and the lower part of the abdomen up. Hold this position for five to thirty seconds and rest the breath. Bring the legs down slowly and then exhale smoothly.

Second Variation (Technique) : Resume the position of the first variation of Shalabhasana. Then raise the head. Place the arms on the floor by the side of the chest, the palms facing the floor.

Advantages :

(1) This asana brings pressure on the abdomen and strengthens the muscles of the abdomen, thighs and legs.
(2) It tones up the abdominal organs such as the gall bladder, the stomach, the spleen and the bladder, and cures abdominal disorders.
(3) In increases gastric fire and improves digestion
(4) It cures oedema.
(5) It cures tumour.
(6) It gives new energy to othe throat.
(7) It cures strangury, diabetes and other disorders of the kindney.
(8) The practice of this asana removes the pain in the ovary which women experience during menstruation.
(9) It cures the diseases of the lungs.
(10) It cures dropsy (as cites) for ever and has a beneficial effect on the fistula in its initial stage.

ARDHA SHALABHASANA

‘Shalabha’ is the Sanskrit word for locust. ‘Shalabhasana’ is so called because, while performing it, the body assumes a posture which resembles a locust. When this asana is practiced with on leg, it is called ‘Ardha Shalabhasana’.

Technique : lie on the stomach with the face down on the ground. Stretch both the arms beside the body and clench the fists lightly. The hands can also be placed under the thighs. Inhale and retain the breath till the completion of the asana. Pull the body and raise either of the legs by about 30 cms off the ground. Raise the leg as high as possible. Stretch the soles of the feet. Hold this position for five to thirty seconds. Then slowly bring the leg down on the ground. Exhale very slowly. Repeat this exercise with the other leg. This asana can be repeated six to seven times.

Acvantages :

1. As far as the spinal bend is concerned, this asana is inverse to Pashchimottasana. This asana gives twist backwards to the spine.

2. Bhujangasana develops the (half) upper part of the trunk, while Shalabhasana develops the remaining lower part of the trunk.

3. It is very useful in extricating waste matter accumulated in the intestines.

4. It cures lumbar pain and reduces excessive fat formed around the knees, the thighs, the waist and the abdomen.

5. It gives good exercise to the abdomen. The kidney, the liver, etc. become active. It strengthens the ovary.

6. It cures constipation, gas-trouble, indigestion, dysentery, acidity and other abdominal disorders.

7. The practice of this asana counters tendencies to piles. It removes the aches of the soles of the feet and cures the disease of the appendix.

VARTULASANA

This asana is a variation of Halasana. One should perform it only when one masters Halasana. In this asana, the body takes the shape of a circle and so it is called Vartulasana.

Technique : Lie on the back and first practice Halasana. Then slowly raise the arms and hold the toes with the hands. Do not give a jerk to the body while doing this exercise. Hold this position for eight to ten seconds. Then slowly raise the legs up and without giving the body a jerk bring them back to the ground in the original position. Then place the arms straight by the sides of the hips.

Advantages :

1.

This asana increases youthful energy because it invigorates the sexual organs. This asana is helpful for curing impotence.

2.

It reduces fat around the loins.

3.

It gives enough exercise to the blades of the shoulders.

4.

It enhances the benefits acquired by Sarvangasana.

5.

It has all the benefits of Halasana.

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HALASANA

Halasana is so named because the posture assumed in doing this asana resembles a plough, for which Hala is the Sanskrit word.

Technique : Lie flat on the back with the arms stretched by the side of the body, palms flat on the ground. Place the legs together and keep them straight. Inhale and raise the legs up slowly. Inhaling and the raising of the legs up should be simultaneous. Do not bend the knees. Do not raise the arms. Do not bend the back. When you are in Sarvangasana posture, exhale and at the same time begin lowering the legs over the head till the toes touch the ground. Keep the knees together and straight. Keep the thighs and the legs straight. Through the mouth. Keep the eyes closed or open. See that the legs remain straight. Let the chin touch the throat. Hold this position for eight to ten seconds. Then slowly raise the legs and without giving them a jerk bring them to the ground in the original position.

Advantages:

1. This asana nourishes the blood vessels of the spinal column, the muscles of the back, vertebrae and the nerves which pass by both the sides of vertebrae.

2. It makes the spine flexible and elastic. As a result, a habitual aspirant of Halasana becomes very agile, alert and vigorous.

3. It eliminates muscular rheumatism, lumbar pain, sprain and neuritis.

4. It cures constipation, gastric trouble and reduces irregular contraction and expansion of the liver and the spleen.

5. According to the Yoga textbooks, this asana, tones up sexual ability.

6. It strengthens the abdominal muscles.

7. As this asana stimulates blood circulation, the face becomes bright and youthful.

SARVANGASANA

This is one of the most important asanas. Sarvangasana literally mean’s all parts pose’. When this asana is practiced, all the parts of the body are exercised. So it is called Sarvangasana.

Technique : Lie on the back with the body fully stretched. Inhale as in complete Yogic breathing. Slowly raise the legs together. Then raise the legs, the hips and the trunk in a continuous movement until they attain a vertical position. Support the back on two sides with both the hands. Keep the elbows on the ground. Let the shoulders and the neck touch the ground. Keep the body steady. Keep the legs raised straight up. Breathe normally. Look at the toes of the feet. Bend the legs towards the head. Relax the body and bring the legs back to the ground without jerking the spine. In this asana, the weight of the entire body is borne by the shoulders. Concentrate your mind on the thyroid gland in the lower part of the throat. This asana can be practiced twice a day-in the morning and in the evening. This asana should be followed by matsyasana to derive all the benefits of Sarvangasana. Practice this asana for two minutes in the beginning gradually increasing the time to the limit of half an hour.

Advantages :

1. Healthy thyroid means healthy functioning of all the organs of the body. This asana diverts the flow of blood into the thyroid glands and promotes their health. It tones up the blood circulatory system, the respiratory system, the digestive system and the excretory system.

2. This is an ideal and strength-hiving asana. It energises and invigorates the body.

3. It supplies abundant flow of blood to all the roots of the spinal column.

4. It preserves the elasticity of the spinal column and prevents it from being sluggish. Thus, youth is preserved for a long time.

5. It prevents nocturnal discharges effectively and helps in observing celibacy. It is a remedy for the diseases of the genitals and the anus.

6. It tones up the blood circulation and the digestive system.

7. It eliminates kidney troubles and the diseases of the bladder.

8. It eliminates the pain in the heels and other leprosy.

9. It tones up the functioning of the nose and the ears. It purifies blood.

10. It is beneficial to those who suffer from anaemia and leprosy.

11. Women can safely practice this asana. This asana eliminates the disorders of the oveary.

12. It awakens the kundalini and stimulates gastric juices.

13. It eliminates the longtime diseases of the intestines like indigestion.

14. If there is a shortage of time, Sarvangasana, Mastyasana, Shirshasana and Pashchimottanasana can keep you in perfect health.

VIPARITAKARANI MUDRA OR VILOMASANA

Mudras are the developed forms of asanas. Holding the body in particular postures in order to control the sense organs is of prime importance in asanas, whereas in Mudras, main thrust is given on Prana, the root of human life. Out scriptures speak very high about the achievement of Mudras in this world. He who practices them only for a period of three hours every day conquers time.

Technique : Lie flat on the back and inhale as in complete Yogic breathing. Exhale and raise the legs and hips with the help of the arms and hold the hips in the hands so that the body is supported on the elbows. Gaze at the toes. This exercise is called Viparitakarani because, when practiced, the body takes up an inverted position. Some people consider sheershasana to be ‘Viparitakarani Mudra’. In the beginning, this posture should be maintained for a minute only. Increase the time to ten minutes- a limit to be attained gradually.

Advantages:

(1) This asana prevents the formation of wrinkles on the face. It slackens the process in which black hair begins to turn into white hair.

(2) It kindles gastric fire.

(3) It makes the eyes brighter.

(4) It cures the swelling (oedema) in the leg. It cures elephantiasis if it is in the initial stage.

(5) It cures goiter.

(6) It makes the voice sweet and melodious.

(7) It cures dermatic diseases such as abscess, pimples and eczema.

(8) The body becomes charming, active and strong. This asana nourishes all the nervous centres of the brain. It strengthens and brightens up the senseorgans.

(9) This asana is beneficial to all men, women and children.

Note : ‘Viparitakarani Mudra’ is, to some extent, similar to Sarvangasana. In Sarvangasana, the body is at right angles with the floor and it rests on the shoulders and the neck. In ‘Viparitakarani’, the lower part of the trunk is curved up inclining to the ground.

SUPTABHADRASANA

This asana is also called ‘suptagorakshasana’. Japa, pranayama, Dhyana(Meditation) and other activities can be performed easily in this asana. This can be performed in two different postures.

Technique (Posture 1) : Bend the right leg at the knee and join the heel in front of the right side of the genitals. Similarly, bend the left leg at the knee and join the heel in front of the left side of the genitals. Let the soles touch each other. Then lie flat on the back. Now, lie in such a way as the heels do not touch the part close to the genitals. While performing this exercise, the soles of both the feet should be in constant touch with each other. Now, spread the arms sideways and place the hands on the thighs and press them down quite gently. Both the arms should remain straight. Do this exercise for thirty seconds in the beginning and gradually increase the time to maximum of fifteen minutes.

Technique (posture 2) : First practice Suptabhadrasana as shown in technique 1. Then close the hands by interlocking the fingers of both the hands. Raise the head, the neck and the shoulders. Slide the interlocked hands over the soles and stretch the heels pressing the thighs. Now, straighten both the hands and allow the body to relax. Those who find ‘Baddhastapadmasana’ difficult to perform should practice this asana. Practice this asana for thirty seconds at the beginning. Gradually, increase the time to maximum of three minutes.

Advantages:

(A). This asana stimulates the blood circulation with the result that result that the internal glands function properly.

(B). It strengthens the heart. The heart beats normally even if one works strenuously.

(C). As the spine remains erect in this asana, the activities like Japa, Pranayama, Meditation, etc. can be done easily.

(D). It sublimates kundalini shakti.

(E). As this asana makes every healthy and the mind cheerful.

The second technique of suptabhadrasana strengthens the joints and the muscles of the arms and the legs.

This asana is of the same category of Madmasana, Matsyasana and Padmadolasana, so it has all the benefits of those asanas. It can cure all such diseases as are cured by the asanas mentioned above.

KATIASANA

This asana is very beneficial to the abdomen. It is a bit difficult to practice but with continuous and regular practice, one will be able to practice it with ease.

Technique : Lie flat on the back. Raise both the legs up. Now hold the left toe with the left hand and the right toe with the right hand. Then straighten both the legs. Inhale deeply. The head and the waist should be firmly attached to the floor. Remain in this position for about ten seconds and then revert to the original position. In the beginning, practice this asana four times daily. Later, it can be practiced six times a day.

Advantages :

(1) This asana cures all the diseases of the waist.

(2) It is a sure remedy for colic pain.

(3) It strengthens the lungs and the shoulders.

(4) It stimulates the blood circulation in the heart, purifies the blood and prevents heart-troubles.

MATSYASANA

This asana is known as Matsyasana because in this asana, with the help of Plavini Pranayama, one can float on the surface of water, like a fish. ‘Matsya’ is the Sanskrit word for fish. This asana is not very difficult to perform. Some practice will enable one to perform this asana easily. This asana is very useful for concentration, meditation and self-realization. There are three techniques to perform this asana.

Technique 1 : Lie flat on the back. Start with the Padmasana pose with the right leg on the left thigh and the left leg on the right thigh. Lock the forearms and rest your head on on them. Breathe normally. This is the first technique of practicing Matsyasana.

Technique 2 : Sit in padmasana and then lie flat on the back. Hold the left toe with the right hand and the right toe with the left hand.

Technique 3 : Sit in padmasana and lie flat on the back. Slide the head backwards in such a way that the crown of the head and the hips would support the body. Between the head and the hips, an arch is formed similar to a bridge. Now stretch your arms forward and hold the toes with the fingers. In this technique, the neck is pulled in such a way that it gives the body the shape of an arch.

Fat persons having bulky muscles of their legs can perform this asana instead of practicing padamasana.

First practice pdamasama. Then practice Matsyasana. This asana should be done for ten seconds at the beginning. Increase the time gradually. At the time of the completion of the asana, loosen the head with the help of the hands. Sit and practice padmasana.

Advantages :
(1) The stiffness in the neck-muscles and the dullness around the throat-muscles caused by Sarvangasana can be alleviated by practicing Mastsyasana immediately after performing Sarvangasana.
(2) The windpipe and the soundbox remain open while practicing this asana. This induces deep breathing.
(3) This exercise enlarges the thoracic cage and allows deeper breathing. It tones up the digestive system.
(4) This asana is beneficial to those suffering from asthma. It removes the disorders of the entire respiratory system.
(5) It activates the spinal column and the muscles of the back.
(6) It stimulates the facial nerves and blood vessels thus brightens up the face.