PASHCHIMOTTANASANA

This asana is also known as 'Ugrasana'. 'Ugra' means 'Shiva'. Lord Shiva is believed to be the good of annihilation. So he is called 'Ugra' or 'the terrible'. As this asana is very difficult to practise, it is known as 'Ugrasana'.

Technique: Sit on the floor with the legs stretched straight in front. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk lower so that the head rests on the knees. Draw the abdomen in while bending lower. This will make the bending of the trunk easy. While bending bring the head between arms. The aspirants having flexible spine can touch the knees with the ahead at the first attempt. Fat persons will find some difficulty in practising this asana. Persons having a weak spine will take a fortnight or a month to accomplish perfection in this asana. Remain in this asana for five seconds. Begin with thirty seconds and gradually increase it to ten minutes.

Advantages:
(1). Pashchimottanasana is the foremost of all asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.
(2). The excessive fat around the abdomen is reduced by practising this asana.
(3). It tones up the Kidneys, the stomach, the liver and other abdominal organs.
(4). It tones up the intestines and improves digestion.
(5). This asana cures Constipation, Indigestion, Liver-Diseases and loss of appetite.
(6). The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire spine.
(7). It makes the body handsome and shapely.
(8). It strenghens the calvic muscles.
(9). It cures hiccough.

VEERASANA

'Veera' means a hero, a warrior. The practice of this asana increases appetite. Those who perform this asana develop the spirit of adventure, enthusiasm and bravery in them.

Technique: Sit on the floor. Keep the body erect and the eyes straight. Bend either of the legs at the knee and place the heel below the anus. Bend the other leg at the Knee and place it on the thigh of the former leg. Extend the arms forward in line with the shoulders and put them on the head. Keep the loins, the neck and the head in a vertical straight line. Breathe slowly and normally. Hold this position for eight seconds and then assume the posture as in the original position. Then bend the other leg and perform this asana again. The performance of this asana should be repeated six times in a day.

Advantages:
(1). All the diseases which Padmasana cures can be cured also by practising this asana. The benefits which Padmasana gives can be obtained from this asana also.
(2). This asana helps in breath-control. So this asana is practised by the best singers of Indian Classical music.
(3). This pose is suitable for Pranayama.

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KANDAPEEDANASANA – SITTING POSTURE

This asana is difficult to perform. This asana presses the Kanda (the place near the navel). So it is called Kandapeedanasana.

Technique:

Sit on the floor. Bend the legs at the knees. Bring the feet towards the trunk until the heels are close to the perineum, and the knees on the floor. Join the palms in the front of the chest. Keep the trunk erect. Keep the nose, the palms and the feet in a vertical straight line. Breathe in the normal way. This asana should be practiced with caution. Persons whose thighs and calves are heavy will find it difficult to practice this asana. Those having a slim body can perform this asana comfortably.

Advantages:

(1) (1) This asana cures all kinds of ailments and disorders of the knees. It also cures arthritis.

(2) (2) It strengthens the calves, arteries and veins.

(3) (3) It stimulates Kundalini Shakti

(4) (4) This asana is the same as Padmasana or Siddhasana, so it has all the benefits of Padmasana and Siddhasana.

PADANGUSTHASANA – SITTING POSTURE

In ancient times, the persons who lived in Gurukulas and observed celibacy used to practice this asana regularly. With Sheershasana and Sarvangasana, this asana has been given special importance by our sages for the preservations of the semen.

Persons having physical obesity will find it difficult to practice this asana. They may fall on either side while performing this asana. But with constant practice steadiness can be maintained.

Technique:

Place the left heel between the anus and the scrotum. Let the weight of the whole body rest on the feet, particularly on the left foot. Place the right foot on the left leg near the knee. Keep the balance while in sitting posture. A bench or a wall can be used as a support in the beginning. Place both the hands on the waist or the thighs, or keep them in the obeisance posture. Retain the breath. Keep the spine erect. Then inhale slowly. Stare at or concentrate on a white or black dot specially kept for this purpose before the eyes. Repeat silently the japa of Rmanamma or some gurumantra. Begin practicing this asana with 3o seconds and gradually increase it to one minute.

Advantages:

(1) (1) As this asana stimulates Veeryanadi, it cures physical disorders like wet-dreams (spermatorrhoea), impotence and diabetes.

(2) (2) The semen is sublimated by practicing this asana and it changes into vital energy.

(3) (3) If this asana is practiced along with Sheershanasa, Saravangasana and Bhujangasana, it helps one in observing celibacy.

GOMUKHASANA – SITTING POSTURE

‘Go’ means a cow. ’Mukha’ means face. When this asana is performed, the performer’s posture resembles a cow-head. So it is called Gomukhasana. This is one of the eighty-four asanas.

Technique:

Place the left heel on the left side of the anus. Bend the right leg in such a way that the right knee rests on the left knee and the sole of the right foot touches the lower part of the left thigh. Practice will enable you bring the right heel to the left thigh. Take the left arm to the back, bend it at the elbow and bring it upward. Now, raise the first and the second fingers of the left hand. Lower the first and the second fingers of the right hand. If the fingers slip away, try again for two minutes to bring them to the position. Breathe slowly. Keep the trunk and the head in a straight line. Change the hands in turn. A fat man will find it difficult to perform this asana. But constant practice will enable him to practice the asana comfortably. Practise this asana four times in the first week. Later, gradually increase the frequency and practice it six times. Gradually, increase the duration till the limit of fifteen minutes is reached.

Advantages:

(1) (1) As this asana involves all the three Bandhas, Jalandhara Bandha, Uddiyana Bandha and Moola Bandha strongly, Sushumna Nadi naturally gets an abundant flow of oxygen with the result that there is control over the sense organs.

(2) (2) Tumour in the axilla is dissolved by this asana.

(3) (3) This asana is in the category of Padmasana and Siddhasana and, therefore, the advantages which can be obtained from Padmasana and Siddhasana can be obtained from this asana also.

(4) (4) This asana cures rheumatic arthritis of the lower legs and fissure.

(5) (5) This asana cures constipation, dyspepsia, loss of appetite, backache and arm-sprain.

(6) (6) This asana helps in observing celibacy and keeping sound health.

(7) (7) Moola Bandha stops automatically in this asana and so it is very helpful for practicing Pranayama.

(8) (8) This asana is useful for longtime mediation

(9) (9) Joints become flexible and the bones become strong.

(10) (10) This asana strengthens the chest, the lungs and the heart.

MANDUKASANA – SITTING POSTURE

While performing this asana, the body takes the shape of a frog. So this asana is called Mandukasana.

Technique:

Take the legs backwards. Let the feet touch each other. Stretch the knees on both the sides. Rest the hands as shown in the figure. Keep the knees as part as possible. Remain the trunk straight. Look straight and breathe normally. Remain in this position for eight to twelve seconds. Perform this asana twice in the first week. Later, practice this asana four times.

Advantages:

(1) (1) This asana is effective in reducing the weight of the things, hips and the abdomen.

(2) (2) This asana strengthens the lower parts of the loins.

(3) (3) This asana increases sexual ability. It removes the defects of the reproductive system of women.

(4) (4) This asana stimulates the digestive system.

(5) (5) The benefits which Padmasana gives can be obtained from this asana also.

SIMHASANA – SITTING POSTURE

Simhasana is one of the eighty-four asanas. This asana is also called Bhairavasana. The face posture of this asana, when followed in Vajrasana and Bhadrasana, is known as Simhasana.

Technique:

Bend the legs from the knees and bring them on the backside. Sit on the heels. The heels must be on both the sides of the hips. Let the distance between the knees be six inches. Place the right palm on the right knee and the left palm on the left knee. Begin exhaling through the nose and the mouth stretching the tongue out from the mouth. Exhaling should be completed as soon as the process of stretching the tongue out from the mouth is completed. Do not breathe now. Keep the trunk erect. Stretch all the facial muscles and widen the eyes in such a way that the face appears frightening. Look straight. Stay in the pose for about six to eight seconds. In the first week, perform this exercise twice a day. Gradually, with practice, increase it to four times a day.

Advantages:

(1) (1) This asana is very useful for increasing the power of memory

(2 (2) This asana works as a medicine for throat-trouble or voice-trouble. It also cures tonsillitis.

(3) (3) It has also a good effect on the respiratory system and on the larynx.

(4) (4) This asana helps to cure all the diseases of the chest and the abdomen.

(5) (5) This asana is recommended to persons suffering from stammering. It is beneficial to the eyes, the nose and the skin.

(6) (6) This asana increases the beauty and lustre of the skin.

(7) (7) This asana has all the advantages of Vajrasana.

SIDDHASANA – SITTING POSTURE

This asana is performed mostly by the Siddhas – semi divine begins. This is the reason why this asana is called Siddhasana. The main function of this asana is to awaken the power of Kundalini (annual power residing in the mystical circle above the reproductive organs).

Technique:

Sit on the floor, with legs stretched straight in front. Bend the left leg, hold the left heel, and place it near the perineum. The sole of the left foot should be placed against the right thigh. Now bend the right leg and place the right foot on the left ankle. The heel of the right foot should be placed at the root of the genitals. Place the back of the hands on the knees so that the palms face upward. Join the tip of the thumb and the index finger of each hand. Keep the spine straight and erect. Let the head, the neck and the spine be erect and in the straight line. Look downwards. Bend the neck low so that the chin touches the lower part of the throat.

Advantages:

(1) (1) This asana awakens kundalini Shakti. It purifies all the nadis ( tubular channels) in the body through Shaktichalana Mudra.

(2) (2) The asana is good for curing indigestion, Chronic fever, dysentery, Heart-disease, tuberculosis, asthma, diabetes, etc.

(3) (3) The diseases which can be cured by Padmasana can also be cured by this asana.

(4) (4) This asana is useful for the cure of stiffness in the joints of the lions.

(5) (5) This asana helps the mind to be firm, attentive and alert

GARBHASANA – SITTING POSTURE

When this asana is performed, the pose achieved resembles that of a human foetus in the womb. So this asana is called Garbhasana.

Technique:

As a Kukkutasana, insert the hands between the thighs and the calves. Push the arms forward till the elbows can be easily bent. Then hold the lobe of the right ear with the right hand and of the left ear with the left hand. Stay in this position very cautiously to avoid tumbling. The constant practice of this asana will enable you to balance the body on the coccyx (the tail bone). If aspirants experience difficulty in performing this asana in Padmasana position, it should be practiced without Padmasana. While performing this asana, let the legs be stretched on the floor. The asana should be performed for 8 to 10 seconds in the beginning. Later, the time of the retention of the asana can be increased to one minute depending on age, ability of the aspirants and benefits expected.

Advantages:

(1) (1) This asana helps to cure diseases like colic pain, flatulence, enteritis, chronic fever, constipation, etc.

(2) (2) This asana keeps the abdominal organs trim. It cures gas-trouble and increases the digestion-power.

(3) (3) The abdominal organs, the breast and the joints of the arms and the legs get sufficient exercise through this asana and their ailments disappear.

(4) (4) This asana helps to preserve the semen and the mind begins to have communion with the soul.

KUKKUTASANA - SITTING POSTURE

‘Kukkuta’ is a Sanskrit word which means a cock. This asana or posture resembles that of a cock and hence the name is Kukkutasana.

Technique:

Sit in the Padmasana position. Insert the hands through the gap between the things and calves near the knees. Start with the fingers and gradually push the hands up to the elbows. Inhale and raise the body off the floor. Then continue normal breathing. Legs should be raised off the floor up to the level of the elbows. Hands can easily be inserted in the gap if the Padmasana position is slightly raised. Pot-bellied persons will find it difficult to insert the hands in the gap between the calves and the things. In the beginning, remain in this position for ten seconds and gradually increase the time to a minute depending upon the age and ability of the aspirant.

Advantages:

(1) (1) All the benefits derived from Utthita Padmasana or Lolasana are derived from this asana. The diseases which Utthita Padmasana cures can be cured by this asana also.

(2) (2) This asana is beneficial to those who have worms in their intestines.

(3) (3) This asana is very useful to women as it cures uneasiness, pain in the hips and heaviness caused by menstruation.

(4) (4) This asana gives sufficient exercise to the arms. It strengthens the wrists. The elbows and the shoulders – the three important joints of the arms.

This asana invigorates the body and delights the mind

UTTHITA PADMASANA (LOLASANA) - SITTING POSTURE

This asana is a variation f Padmasana. In this asana, the body is lifted up with both the brands on the floor. This is the reason why it is called ‘Utthita Padmasana’ or Lolasana or Dolasana. This asana is more difficult than Padmasana because in this asana the whole body is balanced on both the hands.

Technique:

Sit in Padmasana. Rest the palms on the floor besides the hips. Slowly raise the trunk without a jerk.

The body should not quiver. Retain the breath in the lungs as long as the body is in the raised position. Exhale when the body is lowered down. While performing this asana, some beginners experience tremor in the hands because of some weakness. But it should not dishearten them. They should practice the asana patiently and with perseverance.

Advantages:

(1) (1) This asana strengthens the joints and muscles of the arms.

(2) (2) This asana helps to cure intestinal weakness, constipation, indigestion, dysentery, drowsiness, impurities of tubular channels, etc.

(3) (3) This asana works as an appetizer which is a good characteristic of health.

PARVATASANA - SITTING POSTURE

Parvata means a mountain. This asana is also known as ‘Viyogasana’, because it involves a special technique of yoga. Only healthy person should practice this asana.

Technique:

Sit in Padmasana. Join the palms of the hands. Stretch the arms vertically up over the head. Some persons perform this asana sitting in the posture of veerasana. But the Padmasana posture is better than the veerasana one.

Advantages:

(1) (1) As both the arms are kept vertically up in this asana, the ‘Prana’ is submitted.

(2) (2) If Suryabheda Pranayama or Anuloma-Viloma Pranayama is practiced for fifteen minutes before performing this (Parvatasana) asana, the lungs, the abdomen and the spine become strong and healthy

(3) (3) This asana gives sufficient exercise to the muscles of the arms.

BUDDA PADMASANA - SITTING POSTURE

This is a variation of Padmasana. This asana is not meant for meditation. This is chiefly meant for health-improvement and for making the body strong. This asana is difficult to perform. Those who are unable to practice this asana should not be disappointed. They should patiently try to accomplish the final position.

Technique: Sit in Padmasana with legs crossed. The heels should touch the lower part of the abdomen. Swing the right arm behind the back of the shoulder and bring the hand near the left hip. Catch the left big toe. Similarly, swing the left arm and hold the right big toe. If you experience difficulty in holding the toes, bend slightly forward and make it convenient to hold the big toes. After catching the toes, sit erect as before and breathe normally. Stay un this position for one or two minutes in the initial stage. Gradually, increase the time till you can stay in the position for ten minutes.

Advantages: (1) In this asana, the weight of the body is borne by the knees and the ankle-joints, so the joints of the legs became strong.

(2) Both the heels of the legs get sufficient exercise.

(3) The continuous practice of this asana helps the person to gradually overcome the weakness of the heart, the lungs, the stomach, the liver and the spine. Moreover, it reduces the pain and the knees and the ankle-joints.

(4) This asana helps to cure ailments like indigestion, flatulence, stomachache, etc.

(5) By practicing this asana, one can get all the advantages of Padmasana.

PADMASANA - SITTING POSTURE

‘Padma ‘means lotus. Padmasana acquires its name because when performed this resembles a lotus. This is also known as Kamalasana. This is the best suited for meditation and for reciting ‘mantras’. This is beneficial to both men and women.

Technique : Sit on the ground. Spread the legs forward and place the right foot on the left thigh and left foot on the right thigh. Some persons like to place first the left foot on the right thigh and then to put the right foot on the right thigh. Either

Process is right. Let the left hand rest on the left knee and the right hand on the right knee.(See figure.) Let the tips of the thumb of both the hands touch the tips of the index figures. Keep the head and the spinal column erect. Keep your eyes close or open. Those who can place only one leg on the thigh should practice this asana daily with zeal. They will be able to perform this asana easily after some practice. Stay in the final position for one or two minutes in the initial stage. Later, increase the time gradually.

Advantages : (1)This asana is useful for japa, pranayama, Dharma (Retention or Concentration), Dhyana (Meditation) and Samadhi (Self-realisation)

(2) This asana stimulates the endocrine glands.

(3) This asana is useful to cure dieses like astama, insomnia and hysteria. It is greatly beneficial to the persons suffering from insomnia.

(4) This asana relieves the body of its excessive fat and it increases thevitality.

Udar Karsanasana

Sit erect on the ground bending the knees, keep the palms on the knees. Lower the left knee to the ground, bend the trunk to the right side as much as possible and look back to the right side. Then come to the original position. Repeat this asana on the other side.

Repeat this asana eight times on both the sides.

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Tiryak Bhujangasana

Lie on the stomach on the ground. Place the palms on the ground beside the shoulders. Stretch the trunk and the head upside with the help of the muscles of the back. Try to minimize the weight on the arms. Now turning the head and the trunk to the right side, look at the heel of the left foot. Then turning the head and the trunk to the left side, look at the heel of the right foot. Then bring the body to its original position.

Repeat this asana eight times.