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Joints and Glands

The Kanpur Series

As Developed by Sri Swami Rama of the Himalayas


A Manual for the Himalayan Yoga Tradition
Teacher Training Program (HYT-TTP)

All rights reserved. Except for use in a review, the reproduction or utilization of this work
in any form or by any electronic, mechanical, or other means, now known or hereafter
invented, including xerography, photocopying, and recording and in any information
storage and retrieval system is forbidden without the written permission of the publisher.
Graduates of the Himalayan Yoga Tradition - Teacher Training Program have permission
of the publisher to use this material.

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This presentation is a reproduction, with added photos, of the


programme that Gurudev H.H. Swami Rama of the Himalayas had given
to the teachers he trained at the Himalayan International Institute of
Yoga Science and Philosophy in Kanpur India, the first institution he
established.
Coming from such a sacred and ancient tradition, no doubt, the sincere
practice would bring immense benefits and blessings to the practitioner.
Swami Veda Bharati
February, 2009
________________________________________________________________________

Nothing happens in the gross body


that does not have its origin in the subtle body.
Swami Veda Bharati
Philosophy of Hatha Yoga. Honesdale: Himalayan International Institute, 1977

When we first begin the practice of Joints and Glands it appears that we are exercising
the gross body with subtle movements. And, while that is not completely untrue, it is
more appropriate to begin to understand and experience this practice as an exercise of the
subtle body; specifically, an exercise for the pranic field and the mind field. The goal of
the Joints and Glands practice is to first identify and, in time, eliminate blockages in our
mind field and our pranic field. The benefits to the gross body - improved circulation,
increased range of motion, decreases in pain follow as a consequence.
The practice begins with the facial massage series. These movements play a significant
and unique role within the practice. As we bring the hands, thumbs, and fingers into
contact with the face, we establish a critical relationship between our ability to act (karma
indria) and our ability to sense and feel (jnana indria). The awakening and sharpening of
these abilities is essential as we then progress to the movements of each specific joint.
With the abilities to sense and feel awakened, we proceed through the series of
movements, beginning with the eyes and ending with the toes. Your role as a practitioner
and ultimately as a teacher is to keep the mind focused on each movement from start to
finish. The first benefit comes from training the mind to pay attention, and, in so doing,
we begin to develop awareness: sensing, feeling, and experiencing the entirety of each
movement. As your awareness increases, you may begin to identify limitations in your
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movements. For example, when moving the eyes from side to side or diagonally, you
may experience jerkiness in the movement. The inability of the eye muscles to move
smoothly and with control is due to a blockage in your pranic field, which in turn is due
to a blockage in your mind field. By acquiring the awareness that your eye muscles are
not yet in control, you have just begun to break down the blockage in the mind field. As
you continue to focus the mind on this movement with the intention of making the
movement smooth, you begin to direct your prana to respond to the mind field. When
this occurs, the gross body responds as a natural result and your eye will move according
to your will. This is the practice of Joints and Glands. The same focus and attention
should be paid to each of the movements prescribed in the following pages.
To sustain such concentration for the duration of the entire practice (approximately 30 to
45 minutes) is challenging, but will improve with practice. The Kanpur series is a
complete practice in and of itself. It may be helpful initially to separate the practice from
any asana practice, so that you may learn to perform and experience the Kanpur series as
written from start to finish. The mental benefits of the practice are similar to the benefits
gained through contemplative walking or walking meditation a satvic mind that is
increasingly one pointed. As your skills develop, the benefits will influence and improve
your asana practice to the point that there is no appreciable mental difference between
Joints and Glands, Asana, and Contemplative Walking.
Practice daily, be regular, and always move slowly with concentration on your
movements. Try to be aware of the breath at all times and unless otherwise specified,
keep the breath even. When holding an exercice, do not hold the breath. Repeat all
exercises three times but avoid going beyond your capacity. When you feel strain
stop and relax, then proceed more gently.
In Service of Gurudev,
Tim Bruns - Text
Pierre Lefebvre - Photographer
Maryon Maass - Artistic Oversight
Vikas Sharma - Photography, Model
Photographed in January 2008 on the banks of the Ganges River, in the Himalayan
mountains, just north of Swami Rama Sadhaka Grama, in Rishikesh, India.

Prayer for Harmony between Teacher and Student


Saha nav avatu / saha nau bhunaktu / saha viryam karavavahai
tejasvi nav adhitam astu / ma vidvishavahai
Om! Shantih! Shantih! Shantih!
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Joints and Glands


The Kanpur Series
Developed by Sri Swami Rama of the Himalayas
Exercises of Face
Face Massage
Placing the base of the palms at the center of your chin,
gently massage your entire face. Using a circular
movement with the hands, follow the bony structure of
the jaw, cheeks, temples, and forehead. Do not press so
hard as to cause any discomfort. This massage
smoothes out the wrinkles of the skin which result from
holding continuous tension in the facial muscles. After
massaging the face, beginning at the back of your neck,
massage your neck and the back of your head.

Upper Sinus Massage


Make a loose fist with both hands, bending both joints of
the thumb. Place the long bone of each thumb at the
center of the forehead and massage the entire forehead
using a circular movement and gradually moving out to
the temples.

Lower Sinus Massage


Place the upper joint of each thumb on the upper rim of
the eye socket at the center of each eyebrow. Gently
massage the rim of the eye socket by bringing the
thumbs to the nose then along to the lower rim of the
eye, ending across the temples. Do not put any
pressure on the eyeball. Repeat three times.

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Massage to Remove Mucus from the Sinuses


Place the tip of the forefingers and middle fingers at the
center of your eyebrows. Firmly draw the fingers across
the forehead to the ears. Then, placing the fore and
middle fingers along the center of the nose, firmly draw
the fingers across the
upper cheek to the ears.
Repeat three times.
This massage helps break up and loosen any mucus
obstruction in the nasal sinuses.

Stretching of the Forehead


Keeping the eyes closed and the head stationary, raise
the eyebrows in a slow, smooth movement. Raise the
eyebrows as high as you can, creating tension and
wrinkles on the forehead. Hold for five seconds.
Slowly lower the eyebrows back to a relaxed position.
Repeat three times.

Exercises of the Gums


Pressing of the Jaws
Press the teeth together at the back of the mouth,
activating the muscles at the jaw hinge. Gradually
increase the pressure to your capacity and hold for five
seconds. Slowly relax. Repeat three times.

Pressing of the Front Teeth


Press the teeth
together at the front of the mouth, activating the
muscles of the mid-jaw. Gradually increase the
pressure to your capacity and hold for five
seconds. Slowly relax. Repeat three times.

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Exercises of Mouth
For the following exercises of the mouth, hold each exercise for a minimum of five
seconds, breathing smoothly, and rest three seconds between each exercise.
Stretching the Mouth
Open the mouth and lips as wide as possible, turning the
eyes upward. The entire face should feel stretched.
Slowly return to a relaxed position. Repeat two to three
times.

Stretching the Mouth with Teeth Covered


Open the mouth again as wide as possible, this time
with the teeth covered by the lips, turning the eyes
upward. Slowly return to a relaxed position. Repeat
two to three times.

Stretching the Mouth with Tongue Outside (Lion)


Open the mouth and lips as wide as possible, turn the eyes
upward and extend the tongue out and down as if to touch
the chin. Slowly return to a relaxed position. Repeat two
to three times.

Stretching the Mouth with Tongue Outside and


Teeth Covered
Open the mouth as wide as possible with the teeth
covered by the lips, turn the eyes upward and
extend the tongue out and down as if to touch the
chin. Slowly return to a relaxed position. Repeat
two to three times.

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Pouting of Lips Forward


Close the mouth. Press the lips together and push them
forward. Slowly return to a relaxed position. Repeat 2 to 3
times.

After completing these exercises of the mouth, gently massage the face with the palms to
remove any tension.

Exercise of Eyes
For the exercises of the eyes, keep the head stationary and the facial muscles relaxed.
Maintain a smooth, relaxed breath throughout. Each eye exercise is done three times in
each direction or to your capacity. After the three repetitions, gently close the eyes for
several seconds to relax the eyes before continuing with the next exercise.

Vertical Movement
Start with the eyes in a relaxed position, looking forward.
Slowly and smoothly turn the eyes upward. Hold for two to
three seconds, then slowly and smoothly turn the eyes
downward. Hold for two to three seconds and return to a
relaxed position.

Sideways Movement
With the eyes in a relaxed position, look forward. Slowly
and smoothly turn the eyes left as far as possible. Hold for
two to three seconds, then smoothly turn the eyes to the
right as far as possible. Hold for two to three seconds and
return to a relaxed position.
Diagonal Movement
Beginning in a relaxed position, slowly and smoothly turn
the eyes to look upward and left as far as possible. Hold
for two to three seconds then, slowly and smoothly turn the
eyes downward and to the right as far as possible. Hold
for two to three seconds and return to a relaxed position.

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Similarly, in the opposite direction, slowly and smoothly turn the eyes to look downward
and left as far as possible. Hold for two to three seconds, then slowly and smoothly turn
the eyes upward and to the right as far as possible. Hold for two to three seconds and
return to a relaxed position.

Rotation of the Eyes


From a relaxed position, turn the eyes downward. Begin
rotating the eye clockwise in a slow, smooth, complete circle.
After three repetitions, repeat in a counter-clockwise rotation.

Blink and Press


Blink the eyelids as rapidly as you can for several
seconds, then press the eyelids together and relax.

Palming of the Eyes


Place the flesh at the base of the thumbs on the cheekbones
and cover both eyes with the palms of the hands.

Opening the Eyes in Darkness


With the eyes still covered by the palms, allow the eyes to
relax in darkness with the eyelids open or closed. When the
eyes are relaxed, open the eyes and slowly remove the palms away.

Exercises of the Neck


The following exercises of the neck may be performed from either a standing position or
a seated position. In either case, make sure that the head, neck and trunk are in a straight
line. The shoulders should remain relaxed throughout each exercise, allowing the
movement to occur in the vertebrae of the neck. Upon reaching your full range of
motion, hold each position for approximately five seconds, breathing smoothly.

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Forward and Backward Stretching of the Neck


Keeping the shoulders stationary, exhale and extend the chin as far forward as possible.
The chin should remain parallel to the floor and the muscles of the face and jaw remain
relaxed. After holding the position, slowly and smoothly
come back to the center with an inhalation. Exhaling,
draw the chin back as far as possible, forcing an extreme
double chin. After
holding the position,
slowly and smoothly
come back to center with
an inhalation and relax.
Repeat 2 to 3 times.

Forward and Backward Bending of the Neck


With the head centered, lengthen the neck by relaxing the
shoulders and extending the crown of the head upward.
Maintaining the length of the neck, on an exhalation, bring
the head and face forward and downward to your capacity
or until the chin rests on the chest. After holding the
position, slowly and smoothly bring the head back to
center with an inhalation. Maintaining the length of the
neck, on an
exhalation, bring the
head backward and upward to your capacity. After
holding the position, slowly and smoothly bring the
head back to center with an inhalation and relax.
Repeat two to three times.

Sideways Bending of the Neck


Maintaining a lengthened neck, on an exhalation, move the crown of the head to the left
so that the left ear moves toward the left shoulder and the chin remains aligned with the
centerline of the body. After holding the position, slowly and smoothly bring the head
back to center with an inhalation. Keeping the neck long,
exhale and move the crown of the head to the right in the
same manner. After holding the position, slowly and
smoothly bring the head back to center with an inhalation
and relax. Repeat two to three times. Shoulders should be
completely relaxed throughout the exercise.

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Twisting of the Neck


Relax the shoulders and lengthen the neck. With an exhalation, turn the head to the left
as far as possible or until the chin is in line with the left shoulder. After holding the
position, slowly and smoothly bring the head back
to center on an inhalation. Exhaling, turn the head
to the right the same manner. After holding the
position, slowly and smoothly bring the head back
to center with an inhalation and relax. Repeat two
to three times.

Rotation of the Neck


This exercise combines the Forward/Backward and Sideways bending motions of the
neck into a single fluid rotation. Relax the shoulders and lengthen the neck. On an
exhalation, draw the head and face forward and downward. Inhaling, draw the head
slowly and smoothly to the left then to back. Exhaling, bring the head to the right and
then forward and down to the starting position. Repeat three times, inhaling as the head
moves backward and exhaling as the head moves forward. Reverse the direction and
complete the same number of rotations in the opposite direction.

Exercise of the Shoulders


Overhead Stretching of Shoulders
Stand with the feet hip width apart and the weight of the body
balanced evenly on both feet. With an inhalation, raise the arms
slowly and smooth to the sides. Turn the
palms upward and raise the arms
overhead. With the palms facing each
other, press the heels of the feet into the
ground and extend the fingers strongly
toward the sky. Then, to your capacity,
bring the palms together with the upper
arms alongside the ears. On another
exhalation, extend the arms further toward the sky. With an
exhalation, slowly and smoothly lower the arms to the side of
the body and relax.

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Rotation of Arms and Hands


Stand with the arms resting at the sides, palms facing the thighs, and shoulders relaxed.
In a single fluid movement, inhale and bring the right arm forward, then overhead.
Exhaling, bring the arm back, and down to the starting position. The left shoulder should
remain completely relaxed while the right arm and shoulder moves. Pause for
two to three seconds then repeat two to three times. After
completing the right arm, repeat with the
left arm for the same number of
rotations.

Shoulder Rotation Around its Own Axis without Moving the Hands
Stand with the arms relaxed at the sides, palms inward. On an
inhalation, and in a single fluid movement, rotate both shoulders:
1)Forward, drawing both shoulders together toward the center of the
chest.
2)Upward, drawing both shoulders toward the ears.
3)Back, drawing both shoulders together toward the center of the
back.
4)Down, to the starting position.
Complete this rotation sequence two to three times, the reverse the
rotation and repeat for the same number of rotations.
Relax.

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Exercise of Elbow Joints


Flexing the Elbow Joints
Stand with the arms resting at the sides, palms facing the
thighs and shoulders relaxed. Then:
1)Slowly and smoothly raise the arms to the sides bringing
the hands to shoulder level, palms facing the floor.
2)With an exhalation, bring the arms forward, maintain
shoulder height.
3)Inhaling, bend the elbows
out to the sides and bring the
hands to the chest with the
fingertips touching. Elbows should remain at
shoulder level.
4) Exhaling, extend the arms forward again.
5) Inhaling, bring the arms out to the sides once again.;
6) Exhaling, slowly lower the arms to the sides and
relax.
After completing this sequence with the palms facing the
floor, repeat with the palms facing:
1) Forward
2) Upward
3) Backward

Exercise of Wrists
Movement of the Wrist Joints
Stand with the arms resting at the sides, palms facing
backward with the fingers
together and extended toward the
ground. Inhaling, bring the arms
forward and upward to shoulder
height. Moving only at the wrist
joint, move the finger tips toward
the ground. Then, move the
finger tips toward the sky. Repeat
three times.
Moving only at the wrist joint, move the fingertips to the right.
Then move the fingertips to the left. Repeat three times.

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Rotation of the Wrist Joints


Stand with the arms extended forward, palms facing the floor. Moving
only at the wrist joints, rotate the hands slowly and smoothly in a
complete circle. Rotate the right hand clockwise and the left hand
counter-clockwise. Repeat two to three times, then reverse the
rotation and repeat the same number of repetitions and relax.
Repeat this rotation exercise, making a fist with the hands.

Exercise for Finger Joint


Clench the Fist
Stand with the arms extended forward, palms facing each
other and the fingers spread. Inhaling, simultaneously
close the fingers into a fist
and draw the elbows back
to the sides of the chest.
Exhaling lower the arms to
the sides and relax the
hands. Repeat two to
three times and relax.

Close and Open the Fingers


Stand with the arms resting at the sides, palms facing
forward. Without causing any strain in the shoulder, forearm
or palm:
1)Make a first, then forcefully open and close the fingers
five times.
2)Turn the arm so that the palm faces the thighs, make a fist
and repeat five times.
3)Turn the arm so that the palm faces backward, make a fist
and repeat five times.
4) Turn the arm so that the palm faces away from your thigh, make a fist and repeat
five times. Relax.
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Repeat this sequence with the arms in the following positions:


1) Arms extended to the sides.
2) Arms extended overhead.
3) Arms extended forward.

Exercise of the Waist


Forward and Backward Bending
Stand with the feet hip width apart and the weight of the
body balanced evenly on both feet, hands resting on the
hips. With an inhalation, extend the spine upward.
Exhaling, bend from the hip crease, bringing the torso
forward as far as possible while maintaining the length
of the spine. As you
reach your capacity,
pause for two to three
breaths. On an
inhalation, slowly return
to standing. Exhaling, curve the entire spine backward as
far as possible without thrusting the hips forward. As you
reach your capacity, pause for two to three breaths. On an
inhalation, slowly return to standing. Repeat three times.

Sideways Bending
Stand with the feet slightly wider than hip width. Keep the legs
muscles firm and place the hands on the hips. With an
exhalation, curve the spine to the right, contracting the right side
of the torso and extending the left side. As you reach your
capacity, hold for two to three breaths. On an inhalation, slowly
return to standing. Exhaling, curve the torso to the left side.
Inhale back to standing, then, relax. Repeat three times.

Rotation
This exercise combines the Forward/Backward and Sideways bending motions of the
waist into a single fluid rotation. Stand with the feet slightly wider than hip width. Keep
the legs muscles firm and place the hands on the hips. With an inhalation, extend the
spine upward. Exhaling, bring the torso forward. Inhaling, bring the torso to the right
and then back. Exhaling, bring the torso to the left and forward, returning the starting
position. Repeat two to three times, then change the rotation and complete the same
number of repetitions.
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Forward/Backward Bending, Sideways Bending, Rotation with Extended Arms


Repeat each of the above exercises of the waist with the arms extended overhead and the
hands clasped, to your capacity. With each exercise, keep the neck extended and the arms
in line with the ears.

Exercise of the Knees


Stretching of Kneecap Upwards
Stand with the feet hip width apart, weight of the body
balanced evenly on both feet, and knees relaxed. Activating
the thigh muscles, lift the kneecaps of both legs with a
smooth but quick movement, returning to a relaxed position.
Repeat five to ten times in succession then relax. Repeat the
succession two to three times, then rest.

Movement of the Knee Joints


Stand with the feet hip width apart, weight of the body balanced evenly on both feet, and
the hands resting on the hips. Shift the weight to the left leg and keep the eyes softly
focused off the tip of the nose. Lift the right leg, bending at the
knee. Slowly and smoothly, extend the right foot forward and
then draw it back in a circular motion. Repeat three to five times,
then reverse the direction and repeat the same
number of times. Bring the right foot to the
floor and relax for
three to five
seconds. Shift the
weight to the right
leg and repeat the
circular motion with
the left leg.

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Knee Bends
Stand with the feet hip width apart and the weight of the body
balanced evenly on both feet. Bring the arms forward to shoulder
height with the palms facing the floor. With an inhalation, lift the
heels and balance on the mounds of the toes. Exhaling, bend the
knees and come into a squatting position.
Squat as deeply as you can while
maintaining a straight line with the head,
neck, and trunk. Hold the position for
three to five seconds, then slowly and smoothly return to
standing. Repeat two to three times.

Rotation of the Knees


Stand with the legs, knees, and feet together
and the weight of the body balanced evenly on both feet. Bend the
knees, coming into a slight squatting position and rest the hands on the
knees. Rotate the knees slowly and smoothly in a clockwise direction
three to five times. Reverse the direction and repeat the same number
of rotations.

Exercise of the Ankles


Flexing the Ankle
Stand with the feet hip width apart, weight of the body balanced evenly on both feet, and
the hands resting on the hips. Shift the weight to the left
leg and keep the eyes softly focused off the tip of the
nose. Keeping the leg straight, bring the right leg
forward, lifting the foot a few
centimeters off the floor. Moving
just at the ankle joint, extend the
toes and foot: (1) toward the
ground (2) toward the ceiling, (3)
to the left, (4) to the right. Repeat
two to three times. Then bring the
right leg to the floor and rest for
three to five seconds before shifting the weight to the right leg and
repeating with the left ankle joint.
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Exercise of the Toes


Flexing the Toes
Stand with the feet together, weight of the body balanced evenly on
both feet, and the hands on the hips. With an inhalation, lift the
heels off the floor and balance on the mounds of the toes as high as
possible. Lower the heels down and
relax. Repeat twenty times.

Endurance Exercise
Jog in Place
Stand with the feet hip width apart. Begin jogging on the
mounds of the toes without producing any sound. Continue,
raising the knees as high as possible, while still not making any
sound and keeping the toes pointing forward. Repeat for twentyfive to fifty knee lifts.

Relaxation
Relax in Savasana, Corpse Posture.

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Joints and Glands


The Kanpur Series - Summary of Movements
developed by Sri Swami Rama of the Himalayas

Exercises of Face

Exercise of Elbow Joints

Face Massage
Upper Sinus Massage
Lower Sinus Massage
Massage to Remove Mucus from the Sinuses
Stretching of the Forehead

Flexing the Elbow Joints

Movement of the Wrist Joints

Exercises of the Gums

Exercise for Finger Joint

Pressing of the Jaws


Pressing of the Front Teeth

Exercises of Mouth
Stretching the Mouth
Stretching the Mouth with Teeth Covered
Stretching the Mouth with Tongue Outside (Lion)
Stretching the Mouth with Tongue Outside and Teeth Covered
Pouting of Lips Forward

Exercise of Eyes

Exercise of Wrists

Clench the Fist


Close and Open the Fingers

Exercise of the Waist


Forward and Backward Bending
Sideways Bending
Rotation
Forward/Backward Bending, Sideways Bending, Rotation with
Extended Arms

Exercise of the Knees

Vertical Movement
Sideways Movement
Diagonal Movement
Rotation of the Eyes
Blink and Press
Palming of the Eyes
Opening the Eyes in Darkness

Stretching of Kneecap Upwards


Movement of the Knee Joints
Knee Bends
Rotation of the Knees

Exercises of the Neck

Exercise of the Toes

Forward and Backward Stretching of the Neck


Forward and Backward Bending of the Neck
Sideways Bending of the Neck
Twisting of the Neck
Rotation of the Neck

Exercise of the Shoulders


Overhead Stretching of Shoulders
Rotation of Arms and Hands
Shoulder Rotation Around its Own Axis without Moving the
Hands

Exercise of the Ankles


Flexing the Ankle

Flexing the Toes

Endurance Exercise
Jog in Place

Relaxation
Corpse Posture

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