Padahastasana

'Pada' means foot and 'hasta' means hand in Sanskrit.

This asana helps to reduce excess fat in the abdominal
area. A graceful figure can be maintained through the
regular practice of this asana.

Step by step procedure

o Stand on the ground with feet together and raise

both your arms over your head and inhale deeply.
While doing this bend backwards a little.
o Exhale slowly and then bend forwards and touch the
toes or ankles without bending the knees.
o Try to bring your face close to the knees. Breathe
normally while you are retaining the pose. Take care
to see that your stomach is out while you breathe in
and stomach is in when you breathe out.
o In the beginning, some of you may not be able to
touch your toes. In that case try and bend as far you
can. Repeat this pose three times in the morning.
Retain this pose for 10 seconds each time. By
regular practice you can remain in this pose for one
minute.

Points to remember:

o Avoid doing yogasanas during the first three days of

the monthly periods.
o Do Padahastasana only on an empty stomach.
o Padahastasana should be done slowly and without
jerks.
o Avoid excessive strain.
o Those who have a slipped disc and problems of the
ear should not attempt this asana.

Urdhava Hastotanasana

This yoga pose is extremely beneficial to women. Since it

involves stretching, it helps to keep the waist slim and the
chest broad. Urdhava Hastotanasana increases the
flexibility of the body.
Step by step procedure:

o Stand erect and raise both your arms. Now interlock

the fingers.
o Slowly swing the trunk to the right.
o Come back to the original position.
o In the same way, with the fingers interlocked, swing
the trunk to the left.
o In the beginning you can do this pose for 15 seconds
on each side. Gradually increase it to 30 seconds on
each side.

Technique

o Stand with feet a little apart (about 8"). Balance the

body weight equally on heels and toes.
o Hands are to be placed by the sides. Expand your
chest and hold your stomach in tightly.
o As you inhale, slowly raise both arms sideways and
then upwards. The palms of the hands can either be
joined overhead or held separately.
o Simultaneously raise your toes. The inside of the
arms should touch the ears. Stretch up to maximum
height. Maintain this posture for five seconds. Slowly
breathe out and bring your arms and feet back to
the starting position.

Points to note

Do not tilt to one side; do not bend your knees and

elbows at any stage. Remember to take a deep breath
before you stretch.

Sethubandhasana or the Bridge pose In this pose, an

arch is created on the back.

Technique

o Lie on your back with arms placed on the sides.

o Fold your legs at the knees, with feet flat on the
ground.
o Keep the upper part of the body flat on the floor.
 o Now breathe in and lift the waist and hips as much
as possible. Breathe normally. Stay in the pose for
15 seconds in the beginning.

Points to note

Do these two poses for 15 seconds at a time. Once you

become more flexible, do the asanas for one minute at a
time. Over a period of time, the abdomen will lose its
flabbiness.

Sarvangasana or the Shoulder stand pose

This pose helps to exercise the whole body. Lie on your

back with the legs nicely stretched out. Now, lift your legs
with the help of both hands, so that the legs are stretched
up. Bring your chin close to your chest. The blood flow is
reasonably stopped at the chin level. Do this for one
minute in the beginning. Gradually, you can increase the
time of stay to 5 minutes. After doing this pose, do the
Matsyasana or the fish pose. For this, lie on your back
with elbows resting on the floor, take your head back and
rest it on the floor.

Paschimottanasana-Forward bend

Paschimottanasana or the forward bend pose. Sit with

your back straight. Breathe in, then breathe out and raise
your hands above your head. Then, bend forward and
touch your toes. Place your head on your knees. Breathe
normally while in the pose. This pose is ideal for
backaches, especially, lower back pain. In adolescents, the
practice of this pose helps to make them grow tall.

Both poses help in digestion. For those who find it difficult

to stay in the pose for one whole minute, do these poses
for 15 or 20 seconds in the beginning. Gradually with
practice, the duration can be increased to one minute.
 STEP ONE: STEP TWO:

Stand facing the Inhale and raise the

direction of the sun arms upward. Slowly
with both feet touching. bend backward,
Bring the hands stretching arms above
together, palm-to- the head.
palm, at the heart.

STEP THREE: S T E P F O U R:

Inhale and move the

Exhale slowly bending right leg back away
forward, touching the from the body in a wide
earth with respect until backward step. Keep
the hands are in line the hands and feet
with the feet, head firmly on the ground,
touching knees. with the left foot
between the hands.
Raise the head.

STEP FIVE: STEP SIX:

While
exhaling, Exhale and lower the
bring the left body to the floor until
foot together the the feet, knees,
with the hands, chest, and
right. Keep arms forehead are touching
straight, raise the hips the ground.
and align the head with
the arms, forming an
upward arch.

STEP SEVEN: S T E P E I G H T:
Inhale and slowly raise While
the head and bend exhaling,
backward as much as bring the left
possible, bending the foot together
spine to the maximum with the right. Keep
(as in the naga-asana). arms straight, raise the
hips and align the head
with the arms, forming
an upward arch.

STEP NINE: STEP TEN:

Inhale and move the

right leg back away
from the body in a wide Exhale slowly bending
backward step. Keep forward, touching the
the hands and feet earth with respect until
firmly on the ground, the hands are in line
with the left foot with the feet, head
between the hands. touching knees.
Raise the head.

STEP ELEVEN: S T E P T W ELV E :

Stand facing the

Inhale and raise the direction of the sun
arms upward. Slowly with both feet touching.
bend backward, Bring the hands
stretching arms above together, palm-to-
the head. palm, at the heart.

Diabetes a very old disease, has a common feature -

excessive accumulation of sugar in the blood , due to
malfunctioning of pancreas. The general prevalent method
of treating the diabetic patient is to inject insulin to
compensate what could not be produced by the pancreas.
The yogic treatment restores the normal functioning of the
pancreas and other endocrinal glands. The chemistry of
the body becomes normal leading to a healthy body.

Yogic Cure

Yoga can be an effective supplement to diabetes

treatment. It helps in controlling the blood sugar
level by helping your pancreas to produce more
insulin. If diabetes is caused by lack of exercise or
stress, yoga eliminates your dependence on insulin
treatment.

For daily practice:

-Bhastrika Pranayam
-Nadi Shodak Pranayam
-Ujjayi Pranayam

Recommended Asana :
• Suryanamaskar (Sun salutation) - activates
almost all glands; due to reverse circulation of
blood during this asan invigorates the facial
tissues , the nervous system etc.
• Bhujangasan (Cobra Pose) - activates whole of
abdominal area.
• Paschimotanasan (Head-knee forward Bend)-
activates pancreas, thus regularising its
functioning to secrete insulin in a normal way .
• Vakrasan (Obtuse Pose)- affects the waist and
abdominal area.
• Matsyendrasan - has great effect on pancreas ,
adrenal, thyroid and sex glands.
• Suptavajrasan - corrects disorders of stomach,
intestine, liver, kidneys, spleen etc. ; enhances
sexual potentiality.
• Dhanurasan - affects pancreas, adrenal,
thyroid, parathyroids, pituitary and sex glands;
develops digestive power ; corrects menstrual
problems in women.
Learn breathing… the yoga way

With the ever-increasing incidence of lifestyle diseases like

cardio-vascular and nervous system disorders, the time has
come for us to address this ourselves, fair and square WITHOUT
external dependence.

Did you know that reprogramming your natural breathing

technique would not only help in preventing these problems but
also help in the “reversal” of several such harmful conditions?
Yes, it’s not only possible but proven too. In fact leading cardiac
experts are advocating the benefits of “correct” breathing to their
patients.

Surprising as it is, almost none of us use the full capacity of our

respiratory organs. This is aggravated by our sedentary lifestyles
and leads to several complications popularly called - lifestyle
disorders.

The first question that comes to mind is – “How can I alter my

natural breathing process?” Well, astonishing as it may seem, it’s
true. By training our body to breathe in a particular fashion, we
re-program our involuntary system to adopt this new way of
breathing.

This breathing technique is called the “Full Yogic breath” or

simply Yoga breathing.

Without wasting time, I’ll plunge right away into the technique
followed by its overwhelming benefits.

First, lie down on your back, relaxed, with hands and legs
outstretched and eyes looking up at the roof. Gently close your
eyes and relax.

Step 1: Abdominal breathing

Observe your natural breath. You will notice that as you inhale
the abdomen rises and then falls with exhalation. Watch this for a
few moments to check this flow. Now begin to deepen, lengthen
and extend that movement. That is, while inhaling, let the
abdomen rise to its limit and at exhalation let it fall completely.
Keep the chest still during this entire process – only move the
abdomen. Continue this for 20 breaths and then rest.

Step 2: Thoracic (chest) breathing

Again observe your normal breath, this time focusing your

attention on the chest. You will notice the chest moving slightly
up at inhalation and down with exhalation. Again observe this
pattern for a few moments. Now again, begin to deepen,
lengthen and extend that movement. This time, on inhalation
expand and lift the rib cage, filling the lungs completely. Then on
exhalation, let the lungs collapse fully, sinking to the limits. In this
step, keep the abdomen still, moving only the chest. Do this
for 20 breath cycles and then stop

Step 3: Full Yogic breathing

This combines the above 2 steps in the following way:

First inhale by filling the abdomen and then CONTINUE inhaling
as you expand and fill the chest. Then exhale first from the chest
as it empties and falls and then CONTINUE exhaling from the
abdomen as it draws inwards completely. This is one round of
the full yogic breath. Repeat this for 20 rounds.

Remember the pattern… Inhaling - abdomen then chest;

Exhaling – chest then abdomen.

GOLDEN RULE: All of the above steps should be done

WITHOUT strain. The natural tendency is to heave with effort.
The right way is to make it smooth and effortless. Go slow and
easy.

Initially you will experience unevenness or bumps in this

breathing process – as if there are 4 separate parts to the full
yogic breath. This is natural considering the years we have spent
breathing improperly.

Instead, try to picture this breath as a continuous wave like

pattern – as if the breath moves up from the navel to the throat
with every inhalation and then, down from the throat to the navel
with each exhalation. It may take a few weeks of practice to
perfect a “SMOOTH flowing pattern with MINIMUM effort and
with MAXIMUM capacity.”
This is the desired effect!! Over time, the yoga way of
breathing will come naturally to you.

And now for the all-important benefits…

The full yogic breath is the basic building block of the powerful
yoga breathing techniques, also called ‘Pranayama’ in Sanskrit,
which are known for their multifarious benefits.

But the tangible benefits of the full yogic breath are that it:

Releases acute and chronic muscular tensions around the

heart and digestive organs.

Helps sufferers of respiratory illnesses such as asthma

and emphysema to overcome the fear of shortness of
breath. It actually increases lung capacity.

Encourages proper nervous stimulus to the cardio-

vascular system

Dramatically reduces emotional and nervous anxiety

Improves detoxification through increased exchange of

carbon dioxide and oxygen

Amplifies the auto immune system by increased

distribution of energy to the endocrine system

Calms the mind and integrates the mental / physical

balance.
And the real icing is that it contributes to both vitality and
relaxation through this single practice.

With such powerful all-round benefits, do you really need to be

“motivated” to get going?

Go ahead, and take charge of your life like never before.

All the best,

Arun Goel
. Pranamasana (Salutation posture)
Stand erect with feet together. Join the palms
together in front of the chest. Concentrate on
standing straight, steady and in a prayerful attitude.
This posture helps to induce a state of introversion,
relaxation and calmness. It activates the anahata
chakra. Exhale fully.
2. Hastauttanasana (Raised arm posture)
Inhaling stretch both arms above the head, palms
facing upward. Arch the back and stretch the whole
body. This posture stretches the chest and the
abdomen and lifts the Prana (energy) upward to the
upper parts of the body propelled by inhalation.
3. Padahastasana (Hand to foot posture)
Exhaling bend the body forward and down,
keeping the spine straight. Avoid collapsing the
chest or "over-rounding" the upper back. Keep the
legs straight and perpendicular to the ground. The
knees may be allowed to bend a little if needed.
This posture massages the abdominal organs,
especially the liver, kidneys, pancreas, adrenals,
uterus and ovaries. The power of digestion
increases and female disorders such as prolapse
and menstrual irregularities are relieved. A healthy
flow of blood is sent to the spinal nerves as they
are stretched and toned. The hamstring muscles at
the back of the thigh and calf muscles are stretched
and toned. Inversion increases blood flow to the
brain. The Prana is channeled to the lower regions
of the body propelled by exhalation.

4. Ashwa Sanchalanasana (Equestrian posture)

On your next inhalation, extend the left leg back
and drop the knee to the ground. The right knee is
bent and kept between the hands and the right foot
placed flat on the ground. Lift the spine and open
the chest. Concentrate at the eyebrow center.
5. Parvatasana (Mountain posture)
On the exhalation bring the right leg back to join
with the left leg. Simultaneously raise the buttocks
and lower the head between the arms, so that the
body forms a triangle with the floor. Try to place
the heels flat on the ground. Focus awareness at the
neck area. This posture strengthens the nerves and
muscles in the arms and legs, stretches the calf
muscles and Achilles' tendons and makes the spine
straight and taut. It relieves varicose veins and
tones spinal nerves. Maintaining the posture take a
deep inhalation.

6. Ashtanga Namaskara (Salutation with eight limbs)

Exhaling gently drop both knees to the ground
and slowly slide the body down at an angle as
you bring the chest and chin to the ground. All
eight limbs - toes, knees, chest, hands and chin -
touch the floor. The buttocks are kept up. Hold
the breath. This posture develops the chest and
strengthens arms. It sends additional blood to this
area helping to rejuvenate the nerves.

7. Bhujangasana (Cobra posture)

On the inhalation, lower the hips while pushing
the chest forward and upward with the hands,
until the spine is fully arched and the head is
facing up. The knees and lower abdomen remain
above the floor. Focus the awareness at the base
of spine and feel the tension from the forward
pull. This pose gives dynamic expansion to the
organs of the chest and abdomen, relieving many
ailments such as asthma, constipation,
indigestion, kidney and liver problems. It is very
helpful in relieving tension in the back muscles
and spinal nerves.

8. Parvatasana (Mountain posture)

Exhale and get back to posture 5.
9. Ashwa Sanchalanasana (Equestrian posture)
Inhale and swing the right leg forward between the
hands. The left leg remains back. Resume posture
4.
10. Padahastasana (Hand to foot posture)
Exhaling, bring the left foot forward. Join both legs
and resume posture 3.
11. Hastauttanasana (Raised arm posture)
Inhale, raise the trunk up and bend backward.
Resume posture 2.
12. Pranamasana (Salutation posture)
Straighten the body and bring the hands in front of
the chest. Resume posture 1.

Note:
The above constitutes one half of a round of Surya namaskara. To
complete the other half the same movements are repeated except
that the right leg is brought back in posture 4 and the left foot is
brought forward in posture 9. So one full round consists of the
exercises done twice. Practice up to 6 rounds in the morning and 6
rounds in the evening.

When the exercises are done a little quickly, the gain is more
physical while if they are done slowly with breath awareness the
gain is more mental and spiritual.

If for any reason, the above directions seem confusing, it is best to

see the Surya Namaskar in visual flow. It will help you do the
practice correctly without the risk of doing harm to your body.

If for any reason, the above directions seem confusing, it is best to

see the Surya Namaskar in visual flow. It will help you do the
practice correctly without the risk of doing harm to your body.

Yoga Psychology and the Importance of Dreams for mental health

By Arun Goel
To understand the cause of all mental conflicts and diseases, we must understand that the mind
comprises a conscious part and a sub conscious part.

Conflicts and mental turbulence occurs because we cannot reconcile our conscious part with what is
going on inside the deeper realms of the mind. Further, the subconscious mind itself is the home of
many negative thoughts that are in a constant tussle with each other.

The aim in yoga psychology (as also in the modern psychology that we are aware of) is to reconcile
these conflicts and bring them in harmony with the conscious mind.

How the subconscious is formed

According to Swami Satyananda every action has a momentum. At the end of every momentum a
seed is dropped into the subconscious, which is a memory of that action. These 'seeds' are called
Samskaras in yoga or archetypes in psychology.

The mind has a way to bury unpleasant memories and negative experiences into its depths. So the
subconscious is a cumulative memory of countless experiences and thoughts including negative
emotions.

Dream analysis is an important part of psychology wherein suppressed unconscious material is

discovered and then released. The practitioner introspects on the subconscious messages that are
being perceived by the dreaming mind.

The yoga solution

The yoga counterpart of this is 'antar mouna' (inner silence). This is a meditation technique in yoga
which helps in performing the same function.

There are 2 main differences between conventional dream analysis and the yoga technique of 'antar
mouna'. In antar mouna, you are your own psychologist. There is no other person doing it for you.
The second important difference is that in 'antar mouna' the aim is to remain fully conscious at all
times. In dream analysis that is not the case.

In this yoga technique you are taught to bring out your unconscious thoughts by provoking them and
then witnessing the thought pattern. According to Swami Satyananda, when a thought comes into
your mind, you can break out of the conflict by learning to remain just a mute witness to it. If you
become involved in it, then it will go back to be recycled at a later date. Therefore, you are
encouraged to be a witness to the thought pattern and then throw out the worthless thought.

In antar mouna you are taught to see your mind as it is now and proceed into the state of
thoughtlessness. You are taught to be aware of your dream in the conscious state. Once this is
achieved, you can also learn to be aware of your dream in the sleeping state.

This yoga technique when learnt, helps to resolve the deepest of fears and neuroses and brings
about a calmness and tranquility in every day life. You can learn to communicate with the psychic
level of your awareness which forms the bedrock of all dreams and visions.