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ASTANGA YOGA

. . ')

INCLUDING

THE BF~NEFITS OF YOGA CHIKITSA

I Be II SERIES

I would like to thank all my dedicated students, who practice with such enthusiasm, for the appreciation of n:Y teachings. I believe that the information contained within this fine book, kindJy produced ~ Lino Miele, will be of great help in the understanding ofVir:Jasa. This, together with the belief in 112Y sound philosopJ:y.

"Doyour practice and all is coming" will greatJy reward the efforts of 179 students.

VVith Blessings, Sri K. PattabhiJois

AC .... DEMIA CHILENA OE YOGA

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ASTANGA YOGA MANTRAM

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<!~'V ANDE GUR(j~AN( CARA~ARAVINDE

SANDARSITA SVATMA SUKHAVA BODHE NII:ISREYASE JANGALIKAYAMANE SAMSARA HALAHALA MOHASANTYAI

ABAHU PURUSAKARAM SANKHACAKRASI DHARI~AM SAHASRA SIRASAM SVETAM.

PRA~AMAMI PATANJALIM OM

I pray to the Lotus feet of the Supreme Guru who teaches the good knowledge, showing the way to knowing the selfawakening great happiness; who is the doctor of the jungle, able to remove the poison of the ignorance of conditioned existence.

To Patafijali, an incarnation of Adisesa, white in color with 1000 radiant heads (in his form as the divine serpent, Ananta), human in form below the shoulders holding a sword (discrimination), a wheel of fire (discus oflight, representing infinite time),

and a conch (Divine sound) - to him,

I prostrate.

SRI K. PATTABHI JOrS Born 1915

Yoga is age old and many great great Yogis have contributed to passing of Philosophy and Practice from generation to generation. Sri: KPattabhi Jois is one such Great Yogi who has shared his knowledge with students from countries all over the world, including USA, Australia, Canada, Europe, Japan, New Zealand and South America.

SrI K Pattabhi .Iois, or Guruji, as affectionately known by his students has a very impressive educational background. At the age of 12, in 1927 he began his Yogic studies with Sri T. Krishnamacharya. These studies continued until 1945. From 1930 to 1956 he studied Sanskrit Sahitya Veda and Advaita Vedanta in the Mysore l'vlaharaja Sanskrit College.

SrI K Pattabhi Jois was a dedicated student and in addition to a daily Y ogasana practice studied the original Yoga texts and ancient works in Sanskrit. These included Patafijali Yogadarshana, Hatayoga Pradeepika, Gerandasamhita, Suutasamhlta, Yogayagnavalkya etc.

SrI K Pattabhi Jois received the degree of Vidwan and in 1937 was elected as Professor and Head of Department of Yoga at Maharaja Sanskrit College, Mysore. He remained in this position until 1973. In 1945 he was honoured by the title "YOGASANA VISHARADA" by SrI Sri Jagadguru Shankaracharya of Purj. Then in 1948 he founded the A'itanga Yoga Research Institute with a view to practice and experiment on the curative value of Yoga as described in the ancient texts. From 1976 to 1978 he was a Honorary Professor of Yoga in the Government College of Indian Medicine.

Sri K Pattabhi Joisis most famous for his teaching of Astanga Yoga, a method of Yoga renowned for its Vinyasa (Movement breathing system). This system originated from the ancient text written in Sanskrit called the "YOGA KORUNTA". Together with his Guru SrI T. Krishnamacharya, SrI K. Pattabhi Jois deciphered and collated the Vinyasa series.

This scientific system is described in this text.

SHARATHCHANDRA RANGASWAMY

SHARATH Born 1971

SHARATH is the Grandson of SrI K. Pattabhi .Jois, Like his Grandfather, Sharath had an early beginning to practising Astanga Yoga. He started at the age of 12 and continued to practice until he was 17. He then took two years leave to study and gain a Diploma in electronics. Sharath missed his practice and the contact with his Grandfather, so when he was asked to return and assist teaching in the busy "Yoga Shala" Sharath grasped the opportunity without hesitation.

After five years of teaching Sri K. Pattabhi J ois has promoted Sharath to Assistant Director of the A$tanga Yoga Research Institute. He is now training and preparing . Sharath to eventually take full Directorship.

~.

I

FOREWORD

by JOHN SCOTT

I am greatly honoured to be asked by Lino to introduce the second edition of A~tanga Vinyasa Yoga. In the first edition Lino took on the immense task of deciphering and listing the Vinyasa (Movement Breathing System), connecting asana in the method of Astanga Yoga as taught by SrI K.Pattabhi Jois of Mysore, South India,

With the success and great interest caused by the first edition Lino saw it necessary to further research the A~tanga method and to share more of the knowledge passed down to him from his Guru. Lino taped many private lessons with Sri K.Pattabhi Jois researching the purpose and benefits of each individual asana and atter many hours of further reading in medical books and conferring with a doctor he has produced this valuable text of Vinyasa and Benefits.

1 would personally like to thank my good friend and colleague Lino Miele ('01' his bold and unrelenting questioning of our Guru SrI K. Pattabhi .Iois without which the production of this text would not exist.

Love and Thanks John Scott

.~

, ••

Lillo, Ammaji all) GIII'I(ii

PREFACE

I was very happy and fortunate to finally meet my beloved Guru SrI K. Pattabhi .Iois of Mysore.

It was in 1988 that my partner Tina and I spent six months travelling through India searching for the appropriate Yoga Master to fulfil our needs and expectation. We had left Italy with the faith that India "The Land of Yoga" was the only place to study under a qualified teacher. This was more difficult than we had anticipated, because every so-called teacher we met, claimed to be the true master and Guru of the Original Yogis Tradition. At the end of our journey tired and disillusioned, with very little money left, my partner Tina suggested we try just one more Guru that she had heard of living some where in Mysore. We left Bangalol'e and on arrival in Mysore it took no effort to locate him. He was well known by local people, and. had the reputation of a Great Yogi, when we arrived at the A~tanga Yoga Research Instituted and home of Sri K Pattabhi Jois, it was a wonderful and rewarding experience. We knew that we had found our l'vIaster. With a smiling face, he welcomed us inside.

It was ironic that we were unable to stay, our time in India! had run out. We now return to Mysore year after year and our love and faith in Guruji continues to grow. As my friend 'John Scott' mentioned in the Foreword, my job as Technical Director was both hectic and stressful. The responsibility was great. The mind always full. The world of theatre was not conducive to a Yogic lifestyle. Slowly, slowly with the sound words of Guruji running through my mind 'A quiet mind is a strong body', I decided to leave my profession to reduce the stress in my life. I began to devote more and more time to my practice and to my research into Yoga.

In ]993 in Lille, France, meeting Guruji abroad for the first time, I experienced him in his energetic voice calling the exact number of the Vinyasa. I was excited and inspired to research further the scientific

method of the Vinyasa. .

With the help of my friend Gilles Kervice and the kind permission and . grace of SrI K. Pattabhi .Iois I have completed this work, hopefully with few mistakes.

Lino Miele

ACKNOWLEDGEMENTS

r would like to thank the following people for their support and en our .. • gement to produce this book.

My life companion TINA PrZZ1MENTI for her strong encouragement and support, it is through Tina's love and knowledge of Yoga that T b scarn« inspired to also pursue the path of Yoga.

Thanks also to our son Olivier who continues to teach me how view li['(' through the open, innocent, eyes of a child.

JOHN SCOTT

for writing the foreword and supplying drawing of the asana.

Cu.t.ns KERVICE

for inspiring me with the concept of practising to the counting of Vinyasa.

ODILE MORCRETTE

for supplying videos, written articles for In to study and research.

BRAD GAYLORD

and ANNIE GROVER for translating the A~tii.nga Yoga Mantram.

Lucy CRAWFORD

and GUY DONAHAYE Ior the revision of the text in english

EDDIE STJ:;RN for supplying photos and for traslating the asana's names.

I would like to give special thanks to my friends JOHN SCOTT and LiLl ''I' CRAWFORD for their friendship and support'. Without Lucy's help in rcwriting the text in english of Yoga Chikitsa it would not have been po si. ble to present the benefits of asana,

lie J\ 'J'O U E THE BOOK

I ' ,. IIgil Vinyasa Yoga is an indepth study of the union between mind, 1,,"ly uicl spirit. A;:;tanga Yoga must be pracriced wirh devotion following' 1111 'l'lidail 'C of a qualified teacher certified by SrI K. Pattabhi .Jois. This I "'lllt is a. technical guide, only to be used as a reference to supplement the , ludy of AWinga Yoga.

Working with the exact number ofVinyasa For each asana requires a high lev I of practice. Gradually slowly one will be able to utilize the contro] ~l breath and band has to harness the energy (PrJQa) and flow with sin. eronioity from asana to asana.

To practice the correct Vinynsa as listed in the following t e x t rc q u i re s imrn nse skill, strength and stamina, once the primary or second series begins the sequence moves into full Vinyasa.

Full Vinyasa means that each asana starts from Samastbitih and ends at Samasthitih. The full Vinyasa is a derivative of Snryanamaskara 'A' with an added movement called the ",Jump Through" and ",Jump Back", Tlw jump through is the way to enter an asana and the jump back is (he Wily to exit an asana,

FOI' example, Janu Siqasana 'A' 22 Vinyasa. From Samasthitih ~IHrl, Suryanurnaskara 'A' and flow through to Adho Mukha SvanaS<tllll (1;'1\1 position). The next move of the sequence is to jump the legs through Llll" space between the arms, left leg straight, right leg bent into .) n u STn,;asana 'A' position and catch hold of the left foot with the hands, The

, head is lip and chest and shoulders open. This whole movement Sapta (7) is executed on a complete inhale. A;;;(au (8) exhale down into In!lll &rsasana 'A' right side. After eight breaths the Vinyasa count continues, Nava (9) inhale lift the head up, chest open and hands still holding on (" the left: foot. At this point there is an extra exhale with no count to plnn the hands on the mat at hip level. Vinyasa count starts again dasa (10) inhale lift the whole body up with the legs remaining in JfLnu &r~I'I1>i11111 'A' position, then Ekadasa OJ) exhale swing the legs back to lalld ill Catvari position (Chaturanga Dandasa na). Dvaclaaa (12) inhale 1.'lIll forward over the toes arching up into Ordhva Mukha Svanasana.

Trayodasa (13) exhale roll back over the toes to Adho Mukha Svanasana. Caturdasa (14) inhale in one movement jump the legs through the space between the arms, right leg straight, left leg into Janu &r;:;asana 'A' position, catch hold of the right food with the hands with the head up and the chest: and shoulders open. Paricadasa (15) exhale down into Janu &qasana 'A' left side for the count of eight, Sodasa (16) inhale lift the head up hands remaining on feet, chest and shoulders open. Exhale (with no count) place hands on the mat at hip level. Sapradasa (17) inhale lift the whole body up with the legs remaining in Janu Srr~asana position. A;:;tadasa (18) exhale swing the legs back to land in Catvari position (Chaturanga Dandasana). Continue with Suryanamaslcara 'A' to finish at Samasthitih with at total of 22 Vinyasa.

Full. Vinyasa develops strength and stamina but for some students this is too demanding at first so it is advised to practice half vinyasa.

Half Vinyasa is an abreviated Vinyasa, For example .Ianu STq;asana 'A'. From left side of Triang l\~ukhaekapada Paschirnattanasana flow through Vinyasa to Adho Mukha Svanasana, jump through for right side. After a count of eight inhale heael up, exhale release, inhale change from right side to leFt side. Exhale into asana and aCter a count of eight inhale head up, exhale place hands on the mat at hip level. Try and lift the whole body up then exhale jump back to Chaturanga Dandasana, inhale Ordhva Mukha Svannsana, exhale Adho l\-lukha Svanasana, inhale jump through into .Ianu &r~asana 'B'.

As strengt.h and stam ina develop start adding Vinyasa between right and left sides and when the body is strong and there is enough stamina try to complete the full Vinyasa by returning to Samasthitih between each asana,

ASTANGA YOGA

• •

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LINO MIELE f~~

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BY

ASTANGA YOGA RESEARCH INSTITUTE 876/1. 1 CROSS, LAKSHMIPURAM, MYSORE: - 570004 KARNATAKA STATE (SOUTH INDIA)

A~tA.nga Yoga in the Tradition of Sri K. P attabhi J o is

Yoga is a philosophy of life,which also has the potential to creat . II vibrantly healthy body and mind.

AllPinga Yoga, practiced in its correct sequential order, gradually leads (he practitioner to rediscover his or her fullest potential on all levels or human consciousness - physical, psychological and spirituaL Through this practice of correct breathing (Ujjayi Pranayama). postures (asanas) , and gazing point (dristi), we gain control of the senses and a deep awar 'Ill!. S of ourselves. By maintaining this discipline with regularity and devotion, one acquires steadiness of body and mind.

"AWinga" literally means eight limbs, They are described by Paranjali as: Yama (abstinences), Niyama (observances)Asana (post u r c a); Pranayarna (breath control), Pratyahara (sense withdrawal), Dharann (concentration), Dhyana (meditation), and Samadhi (contemplation). These branches SUppOl't each other. Asana practice must be establ islu-r] for proper practice of praQa.yama and is a key to the development of II,," yamas and niyamas. Once these four externally oriented limbs are (inlli. rooted, the last four internally o~'iented limbs will spontaneously .volvr over time.

"Vinyasa" means breath synchronized movement. The breath is the h '[lI'l of this discipline, and links a.sana to as ana in a precise order .. By synchronizing movement with breathing and practising Mulabandha LlIlt! UQc;hyanabandha (locks), an intense internal heat is produced. This heal purifies muscles and organs, expelling unwanted toxins as well as " ll'Ol sing beneficial hormones and minerals, which can nourish the body wh '11 the sweat is massaged back into the skin. The breath regulates the vinyz n and ensures efficient circulation of blood. The result is a light, strong hody. There are three group of sequences in the Astanga system. The Primary Series (yoga chikitsa) detoxifies and aligns the body. The r rucrrncdint • Series (nad,i sodhana) purifies the nervous system by opening and

2

clearing the energy channels. The Advance Series A.B.C.D. (sthira bhagah samapra) integrate the strength and grace of the practice, requiring higher levels of flexibility and humility.

Each level is to be fully developed before proceding to the next, and the sequential order of asanas is to be meticoulously followed. Each posture is a preparation for the next, developing the strength and balance required to move further.

Breath: the continuity of deep, even breathing' cannot be overemphasized in the A!)tanga Yoga system. When breath feeds action, and action feeds posture, each movement becomes gentle, precise and perfectly steady. According to the teaching of Sri T. Krishnamacharya and Sri K. Pattabhi Jois, "Breath is Life". Breathing is our most fundamental and vital act and holds a divine essence; exhalation a movement towards God, and inhalation an inspiration from God.

Practice: it is said that where there is no effort there is no benefit. Strength, stamina and sweat are unique aspects of this traditional Yoga, seemingly contrary to western perceptions of Yoga. This demanding practice requires considerable effort and purifying the nervous system. The mind then becomes lucid, clear and precise: and according to Sri K. Pattabhi Jois "Wherever you look you will see God". Only through practice will we re~lize the truth of what our Guru often says.

" Everything is God"

3

"YOGASANAS"

A::>TANGA YOGA NILAYAM, MYSORE (ESTAllLLSJJJm IN J,)48), OFYOGlI.SANA VISHARADA, VEDANTA VlDWAN,

SRI K.PATTABHr .rors

Chart giving the list of' Primary Asanas that are practised in the above Yogashala

NOTE:

(I) There are as many 'Asanas' as there are species in the World (The No. is roughly put at 84 Crores),

(2) The Asanas should always be done in the scientific way only (called al\ 'VINYASA') as enumerated in the Scriptures and as taught by the 'GURU'. The Vinyasas for each of these Asanas are given within brakets against each one of them.

ALWAYS START WITH:
1 Suryanamaskara 'A' (9)
2 do 'B' (17)
PRIMARY ASANAS:
1 Pndangusthasana (3)
2 Pada Hastasana (3)
3 Utthita Trikol)asana A&B (5)
4 Utthita Par svakcnasana A&B (5)
5 Prasarita Padottanasana (A,B,C,D) (5)
6 Parsvottanasana (5)
7 Utthita Hasta Padangu~thasana (7)
Parsvasahita (14)
8 Ardha Baddha Padrnortanasana (9)
9 Utkatasana (13)
10 Vtrabhadrasana (16)
11 Paschimauanasana (A,B,C,D) (16)
12 Pnrvattnnasana (15)
13 Ardha Baddha Padma Paschimattanasana (22) 4

14 Triang Mukhaekapiida Paschimattanasana

15 Jiinu &rs. asana (A B C)

, ,

16 MarIchyasana 17 do

18 do

19 do

20 Navasana

21 Bhujapidasana

22 Kurmasana - Suprakurmasana 23 Garbha Pindasana

24 Kuklcu tasana

25 Baddha Konnsana 26 Upavi~tha KOl)iiSana 27 Supra Konasana

28 Supra Padangusthasana

Parsvasahira

29 Ubhaya Padangu!!thasana

30 O,"dhva Mukha Puschimattanasaria 31 Setu Bandhasana

32 Ordhva DhanLlrasana

ALWAYS END WITH:

Salamba Sarvangasana
2 Halasana
3 Karnaptdasann
4 O,"dhva Padrnasana
5 Pinrlasana
6 Mathsyasana
7 U ttana P adasana
8 Strsasana
9 Baddha Padrnasana
10 Yogamudra
1 1 Padrnasana
12 Utpluthih 'A' 'B' 'C' 'D'

(22) (22) (22) (22) (18) (18) (13) (15) (16) (15) (15) (15) (IS) (16) (20) (28) (15) (16) (15) (15)

(13) (13) (13) (13) (14) (14) (13) (13) (16) (15) (14) (14)

5

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OM

BHADRAM KARNEBHIH SRUNUYAMA DEVA~I

. . .

BHADRAM PASYEMAKSHABHIRYAJATRA!:'l STHIRAIRANGAISTUSTUVAGAMSASTANUBHII.I VYASEMA DEVAHITAM YADAYUH:

SWASTI NAI:I INDRO VRDDHASRAVAI:I SWASTI NAI:I pUsA VISVAVEDAI:I SWASTI NASTARKSYO ARISTANEMII:I SW ASTI NO BRHASPATIRDADHATU OM SHANTIH SHANTIH SHANTIH

. . .

6

Om!

o Gods, while engaged in sacrifices,

may we hear with our ears what is auspicious, may we see with our eyes what is auspicious.

While praising, may we of' strong and steady limb enjoy the life g'iven by the Gods.

May Indra of ancient fame be blissful to us; may the all knowing Pusa blissful to us;

may Garuda, the destroyer of evil be blissful to us, may Brhaspati be blissful to us.

Om peace peace peace.

7

SORYANAMASKARA A & B (Sun salutation)

According to the Shastras (Epics) the practice of Suryanamaskara is important 1'01' spiritual development. It is not a warm up exercise, although it does help to keep the physical body fit and strong, maintaining a good level of' health. Its primary focus is to improve mind control and to obtain greater devotion (Bhakti).

Thel'e are [our Vedas- Yajurveda, Rigveda, Samaveda and AtharvanaVeda. Two of these contain important informations relating to the practice of Snryanamaskara, it is found within Yajurveda and Rigveda explanations of' how to perform Suryanarnaskara and their benefits, both Su,'yanamaskara A & B have their own individual Mantra. In one of the Yajurveda Mantras (Aruna Mantra), it is written that Snryanamaskara 'A' has nine Vinyasas, and in one of the Rigveda Mantra (Maha. Saura Mantra) it is written that Suryanamaskara 'B' has seventeen Vinyasas.

The practice of' Soryanamaskara brings happiness, health and sunlight to the spirit.

9

SORYANAMASKARA ~ A 9

IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRINI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT . Adho Mukha Svanasana fi Breaths
IN 7 SAPTA Jump, head up
EX 8 ASTAU Uttanasana
IN 9 NAVA Hands up
SAMASTHlTlH DRISTIS ANGUSTAMA DYAI '" NASAGRAI NABICHACKRA BROOlViADHYA

THUMB NOSE NAVEL THIRD EYE

10

SAMASTH1TIH

EKAM 1

DVE

2 j)J(

TRIm 3

CATVARI , 4

( fJI 11,,; flitJ

PANCA 5

SAPTA 7

NAVA 9

SAMASTHITIH

SORYANAMASKARA-B17
IN EKAM Utkatasna
EX 2 DVE Uttanasana
IN 3 TRI"NI Head up
EX -4 CATVARI Jump - Chaturanga DaQ<;lasana
IN 5 PANCA Drdhva Mukha Svanasana
EX 6 SAT Adho Mukha Svxnasana
IN 7 SAPTA Vtr'ablradrasana - right leg
EX 8 ASTAU Jump - Chaturanga Dandasana
IN 9 NAVA Ordhva Niukba Svana.sana
EX 10 DASA Adho Mukha Svanasana
IN 11 EKAOASA Vtrabhadraeana - left leg
EX 12 DVADASA Jump - Chaturanga Dandasana
IN 13 TRAYODASA Ordhva Mukha Svanasana
EX 14 CATURDASA Adho Mukha SV~inasana Q. Breaths
IN 15 PANCADASA Head up
EX 16 SODASA Uttanasana
IN 17 SAPTAOASA Utkatasana
SAMASTHlTIH DRISTIS

ANGUSTA MA OYAl NASAGRAI NABICHACKRA BROOMADHYA

THUMB NOSE NAVEL THIRD EYE

SM'lASTHlTIH EKAM 1

DVE TRtNI

2 3

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SAT...J. SAPTA

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ASTAU 8/,-,'·

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NAVA 9

TRAYODASA 13

1 e p "

CATURDASA

'1 . 14

(Il'l!',,' .»

PANCADASA 15

SOI)ASA

16, 1

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SAPTADASA ]7

SM'lASTHITIH

1.), .V'J

PRIMARY SERIES

Standing Asanas

Pfldnngu:;.!hiisana

Pflda Hastnsana

A

Utthita Trikonasana &

B

Utthita Parsvakonasana

A &

B

14

A

Prasarita Padottanasana

B .6 C

(i~1~C ;

D

Parsvottanasana

~ (SVft'.\

Utthita ParSvasahita

,-

I 'J

Ardha Baddha Utlcatasana

Padrnottanasana

Vtrabhadrasnna

15

j

Sitting as an aa

Puschirnattannsana

Purvattnnnsuna

J

~;. ,I

,., . .,- I

A

B

c

o

Ardha Baddha Padma P.

JanuSir~asana

~ 'c/'fV~ C

( S""l( J

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Triang Mukhaekapada Paschirnattanasana

A

A

J\'larfchyasana

B C

D

Navasana

Bhujapidnsana

KQnnasana - Supraknrmasana

16

Garbha Kukkutasana

Pindasana

{; h~

-

Baddha Kor;tasana

h.

Upavistha Konasana

~ en"...}

A

Supra Kouasana

Supta Parsvasahita

6

~. '11<.

Ubhaya Padangusrhnsana

Drdhva Mukha P ase h i ma ttan lisan a

Setu Bandhasana

Drdhva Dhanurasana

17

PRIMARY SERIES

YOGA CHIKITSA

INTRODUCTION

Disease is brought about by a state of imbalance in the body.

All organs (internal & external) are interdependent and if an imbalance or malfunction occurs in one organ, all other organs are affected. It is therefore of primary importance that we adopt a healthy lifesty] . and respect the fine balance of processes at work in the body. Until and unless our internal organs are healthy, we cannot be healthy. In today's modern living and working conditions, with inadequate attention to lifestyle, diet & exercise, it is not surprising that the organs or the body are over-loaded. If we cannot eliminate the toxins which are taken into the body, a build up of waste matter is inevitable, and disease follows.

The practice of Yoga Chikitsa (Yoga Therapy) helps to cleanse and purify the internal organs of the body. The aS~lna involved are efFect!-· ve in preventing the accumulation of waste products, keeping' the body free from disease. Yoga-sana can help to rebalance an already diseased body and maintain balance in a healthy body.

Each individual asana has many specific benefits. But it is important to acquire flexibility through the practice of asana before the deeper processes of cleansing and purification can take place. The deeper the asana is performed, the greater the internal benefit.

18

THE SIX FUNDAMENTAL XSANA

'l:her~ are six fundamental asana which begin the process of purifica~ tlon.l~ ,the body. Firstly, they make the body flexible, this increased f1exl bIllty enables the cleansing process to work on a d I .. I '-[".. . d . eeper eve ..

n ey in tr o u ce the body locks: (Mulabandha) Anal lock and

(UO?iyanabandha) Abdominal lock, which are both vital to the practice of asana.

Padangu~thasana 2 Pada Hastasana

3 Utthita Triko.Q.asana

4 Utthita Parsvako.Q.asana 5 Prasarita Padottanasana 6 Parsvottanasana

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PADANGU~THASANA (Thumb to foot pose)

PADA HASTASANA (Hand to foot pose)

These two asana play an important role in beginning this proceSf> 0[' purification. They reduce the accumulation of fat around the waist and abdomen. They work on all the internal organs of the abdomen (Udara) preventing and curing stomach ailments, relieving constipation (Malabaddata), a major factor in the build up of toxins in tlw body, which can trigger the beginning of disease. They eliminate {lululence and cleanse the rectum and anus. The liver and spleen are ton d. the urethra are also cleaned. Piles (Bagandara) are both prev nre.] a.nd alleviated.

20

IN

EX 2 IN 3

PADANGU~THASANA 3

EKAM DVE TRtNI

[)[USTl: NASAGRAI

IN 1 EX 2 IN 3

Take the big toes, head up PADANGUSTHASANA - 5 Breaths Head up, and exhale

SAlvlASTHTTIH

PADA HASTASANA 3

EKAM DVE TR1NI

DRISTI: NASAGRAI

Hands under feet, head up PADA HASTASANA - 5 Breaths Head up, and exhale SAMASTHITIH

21

B

UTTHITA TRIKO:r;;rASANA (Extended triangle pose)

These asana reduce fat around the waist. They strengthen the ba .11... hips and legs. Where deviations in postural alignment exist, they help to realign the skeletal system. The digestion is improved, constipation relieved, breathing difficulties and other respiratory problems are corrected. Problems in the throat are prevented and where existing. improved. The nervous system is toned and the spinal cord strength - ned.

22

UTTHITA TRIKO:r;.lASANA A~B 5
IN 1 EKAM Jump to right
I~X 2 DVE UTTHIT A TRrKO~ASANA
IN Right side - 5 Breaths
3 TRTNI Come up
EX 4 CATVARI UTTHITA TRIKON"ASANA
IN Left side - 5 Breaths
5 PANCA Come up
SAMASTI-IITIH DRISTI: HASTAGRAI

23

UTTHITA PARSVAK01':rASANA (Extended sideways angle pose)

These asana reduce fat around the waist. They strengthen the back, hips and legs. Where deviations in postural alignment exist, they help to realign the skeletal system. The digestion is improved, constipation relieved, bt'eathing difficulties and other respiratory problems are corrected. Problems in the throat are prevented and where existing, improved. The nervous system is toned and the spinal cord strengthened.

24

UTTHITA PARSVAKO~ASANA A - B

5

IN EKAM Jump to right
J~X. 2 DVE UTTHiTA PARSVAKOl;l"ASANA
Right side - 5 Breaths
IN .3 TRJNI Come up
nx 4 CATVARI UTTHITA PARSVAKONASANA
Left side - 5 Breaths
IN 5 PANCA Come up
SA.l'vlASTHITIH
DRISTI: HASTAGRAJ 25

PRASARITA PADOTTANASANA A 5

IN 1 EKAM
EX 2 DVE
A INHALE
EX 3 TRINI
IN 4 CATVARI
EXHALE
IN 5 PANCA
DRISTI: NASAGRAI B

PRASARITA PADOTTANAsANA (Spead foot stretching pose)

This group of asana reduce the accumulation of fat deposits around the waist and increase the strength and tone of the muscles of the legs and back. Organs from the navel down (Madra) are cleansed and when the head is tipped below the waist in this manner the inner fire (Agni) effectively cleanses the bowel and rectum/anus. The sexual organs are cleansed and the breathing aparatus purified. The entire nervous system stimulated.

26

Jump to right side. Hands on waist Down, hands to the floor

Head up

PRASARITA PADOTTANASANA - 5 Br. Head up, straight arms

Hold position

Come up

SAMASTHITIH

PRASARITA PADOTTANASANA B 5

IN 1 EKAM
EX 2 DVE
INHALE
EX 3 TRINI
IN 4 CATVARI
EXHALE
IN 5 PANCA DRISTI: NASAGRAI

Jump to right side. Open arms Hands on waist

Head down. PRASARITA P. - 5 Breaths Come up

Open arms SAJ'iIASTHITIH

27

c

D

28

PRASARITA PADOTTANASANA C 5

IN 1 EKAM
EX 2 DVE
INHALE
LeX 3 TRtNI
IN 4 CATVARI
EXHALE
IN 5 PANCA
DRISTL NASAGRAI Jump to right side. Open arms Hands back, palms up Straight arms

PRASARITA PADOTTANASANA - 5 Br. Come up

Open arms SAMASTHITIH

PRASARITA PADOTTANASANA D 5

IN 1 EKAM
EX 2 DVE
INHALE
EX 3 TRINI
TN 4 CATVARI
EXHALE
IN 5 PANCA
DRISTl: NASAGRAI Jump to right side. Hands on waist Down, take the big toes

Head up

Head down. PRASARITA P. - 5 Breaths Head up, straight arms

Hold position

Come up

SAMASTHTTIH

29

PARSVOTTANASANA (Sideways stretching pose)

This asana reduces excess fat on the waist and legs and strengthens and tones the muscles of the legs, It helps to dear mucous blocking the respiratory tract,

Thus, these six asana are fundamental to the .flexibility and tonus of the body and to cleansing the organs of digestion.

30

PARSVOTTANA.SANA_5

IN 1 EKAM Jump, Hands back, turn to right
EX 2 DVE PARSVOTTANASANA - 5 Breaths
IN 3 TRt:r;.JI Come up and turn to left
EX 4 CATVXRI PARSVOTTANASANA- 5 Breaths
TN 5 PANCA Come up
SAMASTHITIH
DRISTI: NASAGRAI 51

UTTHITA BASTA PADANGU~THASANA (Extended hand thumb to [oat pose)

This asana strengthen the muscles of the legs and increases their flexibility. It tones and purifies the Kidneys. Constipation is relieved and the hip joints are made l-lexible. This asana stimulates the three k nors (Grall this Traya) located at the base of the SU~lIrn[)a Na.QI, inside the tiny bones of the coccyx.

32

UTTHITA HASTA PADANGU~THASANA - 14

IN 1 EKAM
I':X 2 DVE
IN 3 TRIl':.JI
!':x 4 CATVARI
IN 5 PANCA
I~X 6 SAT
IN 7 SAPTA
I~XHALE
IN 8 ASTAU EX 9 IN 10 EX 11

IN

EX 13 IN 14

12

NAVA

DASA EKADASA DVADASA TRAYODASA CATURDASA

Right leg up, catch the big toe Head to knee - !2 Breaths

As Ekam

Leg to right side - !2 Breaths Leg to front

Head to knee

90° Leg front - !2 Breaths Leg down

Left leg up. catch the big toe Head to knee - !2 Breaths

As Ekam

Leg to left side - !2 Breaths Leg to front

Head to knee

90° Leg front - !2 Breaths SANlASTHITIH

DRISTIS: PARSVA & PADHAYORAGRAI

33

ARDHABADDHAPADMOTT.AN.ASANA (Half bound lotus stretching pose) ,

This asana focuses on the cleansing of the liver and spleen respectively. The heel presses into the navel helping to cleanse and tone the digestive organs by stimulating the digestive f'i:re (Agni). The Chakra responsible for this, is situated 4 inches below the navel (Svadhisthana Chakra). Trapped intestinal gas is eliminated along with gastric troubles. It must not be practiced after three months of pregnancy.

34

ARDHA BADDHA PADMOTT.ANASANA _ 9

IN EKAM

EX 2 DVE

IN 3 TRI~u

.EXIlA.LE

IN 4 CATVARI

EX 5 IN 6

PANCA SAT

EX 7 SAPTA

'IN 8 ASTAU

EXHALE

IN 9 NAVA

DRISTI: NASAGRAI

Right leg bound, take the foot ARDHA BADDHA P. - 5 Breaths Head up

Hold position

Come up Leg down

Left leg bound, take the foot ARDHA BADDHA P. - 5 Breaths Head up

Hold position

Come up

SAMASTHITIH

35

UTKATASANA (Uneven pose)

This asana helps to reduce the fat around the waist and strengthens the muscles of the legs and back. It is vel}' beneficial for all back pain, including disc problems, and it is said to help in the replacement of the fibrous outer part of the intervertabral disc, when there has been injury. The overall strength of the back is increased, and rheumatism is greatly improved. For therapeutic purposes this asana should be held for much longer than 5-8 breaths, upto 10 minutes, and it can also be helpful for Hernia and for realigning the Spine.

36

UTKATASANA - 13

IN 1 EKAl\'l
«x 2 DVE
IN 3 TRINI
j':X 4 CATVARI
IN 5 PANCA
EX SAT
IN 7 SAPTA J~XIIALE

IN 8 ASTAU

EX 9 NAVA

[N 10 DASA

I:!-X 11 EKADASA

IN 12 DVADASA EX 13 TRAYODASA

DRISTI: ORDHVA

Hands up Uttanasana Head up

Jump - Chaturanga Dandasana Ordhva Mukha Svanasana Adho Mukha Svanasana UTKATASANA - 5 Breaths Hands to the floor

Up

Jump ~ Chaturanga DaQ.dasana Ordhv~ Mukha Svanasana Adho Mukha Svanasana

Jump. Head up

Uttanasana

SA1V1ASTHITIH

37

VIRABHADRASANA (Warrior pose)

Practice of' Vrrabhadrnsana can help to alieviate pain associated with rheumatic conditions .. Rheumatism begins in the knees, then tbe elbows. then the hands and progresses to the neck where the Cervic«] Vertabrae can become fused.

This pose activates the 5th Chakra (Vi suddha Chakra) and toe I~l:dl itself directly benefits from the practice of Vtra.bhadr-asana. 11.11' muscles ofthe neck are strengthened and the hearing can be imp"!! ved.

38

vtRABHADRASANA w 16

IN 1 EKAl\1
EX 2 DVE
IN 3 TRI1':H
EX 4 CATVARI
IN 5 PANCA
EX 6 SAT
IN 7 SAPTA
EXHALE
IN 8 ASTAU
EX 9 NAVA
IN 10 DASA EXHALE

IN 11 EKADASA

EX 12 DVADASA. IN 13 TRAYODASA EX 14 CATURDASA IN 15 PANCADASA EX 16 SOI)ASA

Hands up Uttanasana Head up

Jump - Chaturanga Dapdasana

o rdhva Mukha Svana~'ana

Adho Mukha Svanasana VIRABHADRASANA-'rt leg - 5 B;eaths

Change side, left side - Q Breaths B Position, left side _ Q Breaths B Position, right side - Q Breaths Hands to the floor

Up

Jump _ Chatu~anga D~~das~na o rdhva Mukha ,Svanasana . Adho Mukha Svanasana

Jump, head up

Uttanasana

SAMASTHITIH DRISTIS: ORDHVA & HASTAGRAI

39

A

C

B

D

PASCHIMATTANAsANA (West - back - stretching pose)

It is of vital importance to control Mnlabandha and UQ(;IIyanabandha when practicing this as ana. In extreme forward bends the air enters the lungs with some degree of force. When the two holes (one at the Anus, the other at the U rinary tract exit) are held closed, as with Mnlabandha the air is able to stimulate the Susurnna NaQL The inhalation (Prana Vayu) and exhalation (Apana Vayu) increase the abdominal fire (Agni), helping to purity the inner organs, The liver, sple n, lungs and kidneys all play an important part in the pur-ification or blood, which is vital to good health. A fresh supply of oxygen rich blood to the abdominal area, where all disease begins" keeps th . organs clean, healthy and strong. Paschirnattanasana also acts ben Iicially on the vagus nerve, it strengthens and purifies the whole body, including the heart and makes the body firm without excess fat.

40

PASCHIMATTANASANA - 16 'A - B - C - D'

IN 1 EKAM
EX 2 DVE
IN ,) TRlr;rr
EX 4 CATVARI
IN 5 PANCA
EX 6 SAT
IN 7 SAPTA
EXHALE
IN 8 ASTAU
EX 9 NAVA
IN 10 DASA
EXHALE
IN 11 EKADASA
EX 12 DVADASA
IN 13 TRAYODJ\SA
EX 14 CATURDASA
IN 15 PANCADASA
EX 16 SOI)ASA Hands up Uttanasana Head up

Jump - Chaturanga Da~j(;lasana Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump to sitting position

Take big toes - Feet plant - Side - Wrist PASCHlMATTJi.NASANA - 5 Breaths Head up

Hands to the floor Up

Jump - Chaturanga Dandasana Drdhva Mukha Svanasana Adho Mukha Svanasana

Jump - head up

Uttanasana

SAMASTHITIJ-[ DRISTI: PADHAYORAGRAI

41

pQRVATTANASANA (East - front - stretching pose)

Thi ose is complementary to Paschimattanasana. It is imperativ f"

IS P .' f '.' d b ds a counterpose a

that Following the practice 01 extreme .onvar . en ,_ ,

b.tck bending is performed. Tbe couuterpose prevents the on~et, ~I . bId d' This asana benefits the nervous system, It st L-

Im a ance an isease, • I '

1 h S ~ Nadr and also benefits the heart and ungs.

n1U ales t e usuruna.. y,

42

PDRVATTANASANA - 15

IN 1 EKAM,
I~X 2 DVE
IN 3 TRINI
EX 4 CATVARI
IN 5 PANCA
11:X 6 SAT
IN 7 SAPTA
EXHALE
IN 8 ASTAU
EX 9 NAVA
IN 10 DAsA
EX n EKADASA
IN 12 DVKDASA
EX 13 TRAYODASA
IN ]4 CATURDASA
EX 15 PANCADASA
DRISTI: NASAGRAI Hands up Uttanasana Head up

Jump - Chaturanga Dal)9asana Ordhva Mukha Svanasana Adho Mukha Svanasan»

Jump to sitting position

Hands behind

PORVATTANASANA - 5 Breaths Down to sitting position

Up

Jump - Chat uranga Dal).Qasana Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump - head up

Uttanasana

SAJ\1J\STHITlI-I

43

ARDRA BADDHA PADMA PASCHIMATTA.NASANA , (Half bound lotus Forward stretch)

, - . erful effect on the liver (Yakrut) and spleen

This asana has a pow , h digestive processes of the

hi y a part In tel

(Pleeha), bot organs p ah di "'. f fats and contributes to the

Th 1" trols t e igestion 0 I

body, ~ rver c~n . h"l he s leen produces the white corpusc es control of metabolism, w I ~ t d'P d helps to purity the blood "

L' ist ce against isease, an . . l~

necessary lor rests an (D 'I '(Blood, Flesh, ~ at,

t cture Sapta at lUS

Together these org~ns s ru /0' Vital . ower), Once the liver is

B Marrow, Skm and Semen va, I a p

one~, he spleen is automatIcally corrected, "

workIng correctly t le sp e he corr ti of digestive. function.

bl d due to the cor rec Ion , I

Gastric pro ems are cure. . . . h to mach should be hiler

ld 1 f rrect digestion IS, t e s

A go en ru e . or co . 1 l' 'd. nd one quarter for the mov ,_

half with food, one quartel" with lqm ,a

ment of ail".

44

ARDRA BADDRA PADMA PASCHlMATTANASANA _ 22

IN EKAM
EX 2 DVE
IN 3 TRI:trI
EX 4 CATVARI
IN 5 PANCA
hX 6 SAT
IN 7 SAPTA
nx 8 ASTAU
IN 9 NAVA Hands up Uttanasana Head up

Jump - Chaturanga Daryc;1asana Drdhva Mukha Svanasana Adho Mukha Svanasana

Jump - take th~ right foot - head up ARDRA BADDHA PADMA P. _ 5 Br. Head up

E 1 TALE Hands to the floor

IN 10 DASA Up

EX 11 EKADASA Jump - Chaturanga DaQi;lasana

IN .12 DVADASA Ordhva Mukha Svanasana

EX 13 TRAYODASA Adho Mukha Svanasana

IN 14 CATURDASA Jump - take the left foot _ head up

EX- 15 PANCADASA ARDHA BADDHA PADMA P. _ 5 Br.

IN 16 SOl)ASA Head up

EXHALE Hands to the floor

IN 17 SAPTADASA . Up

EX 18 ASTADASA Jump- Chaturanga DaQQasana

rN 19 EKOONAVIMSATIH Ordhva Mukha Svanasana

EX 20 VIMSATIH Adho Milkha Svanasana

IN 21 EKAVIMSATIH Jump _ head up

EX 22 DVAVIMSATIH Uttanasana

SAMASTHITIH DRISTL PADHAYORAGRAI

45

TRIANG MUKHAEKAPADA PASCIDMATTANASANA (One foot transverse{y facing back forward stretch)

This posture prevents and cures ~lephantisis which begins O1!'l 'Wuchereria Bancrofts' an infection spread by Mosquitos. Elephantitis is caused by the repeated infections and subsequent inflammation or the lymphatic system, it also cures and prevents Anda- Vayu, cateargorized by 3 specific ailments:

(a) retention of gas in the large intestines (Flatulence);

(b) a urinary tract infection accompanied by inflammation of th ~ urethra and a burning sensation when urine is passed;

(c) inflammation of the scrotum.

The sciatic nerve, whose pathway runs from the sacral plexus down through the buttock, and down the leg to the foot can be inllarnrned d any point. This is called sciatica and is alleviated by Tl'j"ng Mukhaekapada. Paschimattanasana, When sciatica is present ;\p. II I Vayu and Vyana Vayu are not working properly.

46

TRIANG MUKHAEKAPXDA PASCHIMATTANASANA - 22

IN EKAM
EX 2 DVE
IN 3 TRINI
EX 4 CATVARI
IN 5 PANCA
EX 6 SAT
IN 7 SAPTA
EX 8 ASTAU
IN 9 NAVA Hands up Uttanasana Head up

Jump - Chaturanga Dal}oasana

o rdhva Mukha Svanasana

Adho Mukha Svanasana

Jump - take left foot - head up TRIANGMUKHAEKAPADAP. - 5 Br. Head up

EXHALE Hands to th~ floor

IN 10 DASA Up

EX 11 EKADASA Jump - Chaturanga DaI;toasana

IN 12 DVADASA Drdhva Mukha Svanasana

EX 13 TRAYODASA Adho Mukha Svanasana

IN 14 CATURDASA Jump - take right foot - head up

~X 15 PANCADASA TRIANGMUKliAEKAPADAP. - 5 Br.

IN 16 SOQASA Head up

EXHALE Hands to the floo'r

IN 17 SAPTADASA Up

bX 18 ASTADASA Jump - Chaturanga Dandasana

IN 19 EKOONAVIMSATIH Ordhva Mukha Svanasana

.EX 20 VIMSATIH Adh~ Mukha Svanasana

IN 21 EKAVIMSATIH Jump - head up

EX 22 DVAVIMSATIH Uttanasana

SAMASTHITIH DRISTI: PADHAYORAGRAI

47

JANU SIRSASANA (Head to knee pose)

Janu 51r:;;asana has a powerful effect on the Urinary system. There an: certain conditions in a weakened body, where the blood becomes thin. there is pain around the waist and a need to urinate frequently. TI i. can happen when coffee is drunk in excess and there is an over indulgence in sexual activity which saps vital power, making the scm 'n weak and the blood thin. When disease already exists it is called (Vyaptha Roga), when disease is spreading it is called (Vyapuk I Roga). These conditions can lead to the development of diabetes. Tlwy can be avoided by the practice of this asana. Janu Srr:;;asana A & B Ill'l' at' particular benefit to men, and Janu &r:;;asana C to women. Th.i. i'l because the Shivani NaQI which stimulates the pancreas to make sul'li cient insulin is for men located near the Perineum (A+B) and i'1I1 women near the Navel (C). The heel itself produces heat which IlaH .111 additional therapeutic effect. Enlargement of the prostrate gl"l nd also reduced.

48

JANU SIRSASANA A - B - C - 22
IN ] EKAM Hands up
];:X 2 DVE Utranasana
TN .3 TRI.NI Head up
EX 4 CATVARI Jump - Chaturanga DaT,lQasana
IN 5 PANCA Ordhva Mukha Svanasana
nx 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump - take left foot - head up
EX 8 ASTAU JANU SIRSASANA - 5 Breaths
fN 9 NAVA Head up
EXHALE Hands to the floor
IN 10 DASA Up
EX 11 EKADASA Jump - Chaturanga Daadasana
[N 12 DVADASA Ordhva Mukha Svilnlisana
EX 13 TRAYODASA Adho Mukha Svanasana
IN 14 CATURDASA Jump ., take the foot - head up
EX 15 PANCADASA JANU SIR$ASANA - 5 Breaths
IN 16 SOI)ASA Head up
EXHALE Hands to the floor
IN 17 SAPTADASA Up ~
EX 18 ASTADASA Jump - Chaturanga DaQ.Qasana
IN 19 EKOONAVIMSATIH Ordhva Mukha Svanasana
EX 20 VIMSATIH Adho Mukha Svanasana
IN 21 EKAVIMSATIH Jump - head up
EX 22 DVAVIMSATIH Urtanasana
SAMASTHITIH
DRISTI: PADHAYORAGRAI 49

MARICHYASANA A ~ B ~ 22

IN
I~X.
IN

I~X
A TN
I~X
IN
g MARICHYASANA (Marlcnya pose)

Parinaama Sheela (Ulcers, both stomach and duodena), due to irregular eating habits and menta) tension, can be relieved and prevented by these asana. Inadequate and inefficient digestion causing constipation (Malabaddata) and Hatuleoce are related to a dysfunction of Samana Vayu and Apana Vayu, The digestive fire (Agoi) isn't strong enough to stimulate peristalsis and the retention of waste and' intestinal gases are the result. Dysmenorrhea (painful periods) accompanied by pain in the lower back and abdomen can be relieved by the practice of Marichyasana A, B, C and D. The uterus (GuJ"bha Kosha), is strengthened helping to prevent problems such as miscarriage, and encouraging healthy pregnancy. These asana also directly benefit the kidneys. Pregnant women must stop practicing C & DaFter 3 months. A & B can be continued (if comfortable) for up-to six months.

50

EKAM
2 DVE
.1 TRtJ':·n
4 CATVARI
5 PANCA
6 SAT
7 SAPTA 8 IN 9 I<~XIIALE

IN 10 DASA

I':X 11 EKADASA

IN 12 DVADASA

I'...K 13 TRA YODASA IN 14 CATURDASA EX 16 PANCADASA

IN 16 SOPASA

ASTAU NAVA

Hands up Uttanasana Head up

Jump - Chaturanga Dat;lQasana Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump into the position l'vlARICHYASANA ~ 5 Breaths Head up

Hands to the floor Up

Jump ~ Chaturanga DaQQasana Drdhva Mukha Svanasana Adho Mukha Svauasana

Jump into the position MARICHYASANA -.5 Breaths Head up

EXHALE Hands to the'Boor .. ,

IN 17 SAPTADASA Up

EX 18 ASTADASA Jump ~ Chaturanga DaQdisana'

IN 19 EKOONAVIMSATIH Ordhva Mukha Sv~na'sana

EX 20 VIMSATIH Adho Mukha Svanasana

IN 21 EKAVIMSATIH Jump ~ head up

EX '22 DVAVIMSATIH Uttanasana

SAlvlASTHITIH

DRISTIS: A - PADHAYORAGRAI & B - NASAGRAI

51

C

D

MARICHYASANA (Marlchya pose)

Parinaama Shoola (Ulcers, both stomach and duodena), due to ilTL'l"ll lar eating habits and mental tension, can be relieved and prevented [I,Y these asana. Inadequate and inefficient digestion causing constipat ltlll (Malabaddata) and flatulence are related to a dysfunction of Sam, 1111 Vayu and Apana Vayu. The digestive Cire (Agni) isn't strong enou ,II, to stimulate peristalsis and the retention of waste and intestinal ga~'!l are the result. Dysmenorrhea (painful periods) accompanied by pain in the lower back and abdomen can be relieved by the practi " ul' Marlchyasana A, B, C and D, The uterus (Garbha Kosha), i: strengthened helping to prevent problems such as miscarriage, alld encouraging healthy pregnancy. These asana also directly b nolit I h . kidneys. Pregnant women must stop practicing C & Dafter 3 rnon I hll. A & B can be continued (if comfortable) for up-to six months.

52

MARICHYASANA C - D - 18

IN I EKAM Hands up
I':X. 2 DVE Uttanasana
IN 3 TRtl':JI Head up
I~X, 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva Mukha Svanasana
II:, SAT Adho Mukha Svanaaana
IN 7 SAPTA MARICHYASANA - 5 Breaths
I I:. IIAL.E Hands to the floor
IN 8 ASTAU Up
J ': 9 NAVA Jump - Chaturanga Daodasana
IN 10 DASA Ordhva Mukha Svanasana
I~X 11 EKADASA Adho Mukha Svanasana
IN 12 DVADASA MARICHYASANA - 5 Breaths
EXHALE . Hands to the floor
IN 13 TRAYODASA Up
EX 14 CATURDASA Jump - Chaturanga Dal)9aSana
IN 15 PANCADASA Ordhva Mukha Svanasana
EX 16 SOQASA Adho Mukha Svanasana
IN 17 SAPTADASA Jump - head up
EX 18 ASTADASA Uttanasana
SAMASTHITIH
DRISTI: PARSVA 53

. NXVXSANA (Boat pose)

Navasana is beneficial for strengthening the spinal cord (VtnaDal).Q.a), rectum '(Gudanala) and the hips. The abdominal muscles are also toned helping to increase digestive stimulation. The intestines are stimulated by the increase ~n digestive fi.re (Agni) to develop strong peristalsis and to release excess gas. The entire visceral. region is toned.

54

NAvASANA - 13

Hands up Uttanasana Head up

Jump. Chaturanga Dandasana Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump into NAVASANA· 5 Breaths Hands to the floor

Up

. Jump . Chaturanga DaI;lQ.asana a rdhva Mukha Svanasana Adho Mukha Svanasana Jump. head up

Uttanasana

SAMASTHITIH DRISTI: NASAGRAI I PADHAYORAGR.l\I

IN I EKAM
],:X 2 DYE
IN :'l TRINI
I'~X 4 CATVARI
IN 5 PANCA
It: r G SAT
IN 7 SAPTA
!':XI·IALE
IN 8 ASTAU
EX 9 NAVA
IN 10. DASA
EX 11 EKADASA
IN 12 DVADASA
EX 13 TRAYODASA 55

... "

~'

BHUJAPIDASANA - 15

"
; IN 1 EKAIVl.
EX 2 DVE
TN 3 TR1NI

EX 4 CATVARI
IN 5 PANCA
EX 6 SAT
IN 7 SAPTA
EX 8 ASTAU
IN 9 NAVA BHUJAPIDASANA (Arm pressure pose)

It cleans the oesophagus (Anna, Nala) , The strength of the wrjsta nlld arms are increased giving balance and lightness to the postur '" AI f1fst, beginners will touch the forehead to the floor, As practice of t hiM asana progTesses the chin will touch the floor whilst looking at til" nose.

56

EXHALE
IN 10 DASA
EX 11 EKADASA
IN 12 DVADASA
EX 13 TRAYODASA
IN 14 CATURDASA
EX 15 PANCADASA DRISTI: NASAGRAI

Hands up Uttanasana Head up

Jump - Chaturanga DaQ<;lasana o rdhva Mukha Svanasana Adho l'v1ukha Svanasana

'Jump and lock the feet BHUJAPIDASANA - 5 Breaths Head up - Tittibhasana

Move into Bakasana

Up Bakasana

Jump - Chaturanga Dandasana Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump - head up

Uttanasana

SAMASTHITIH

57

-:1

KORMASANA .. SUPTA KORMASANA (Tortoise-sleeping tortoise pose)

These asana have a stimulating effect on the 'Kanda'. The J\andll i not a physical element, it is in the subtle body, it is the root, lh . Stili I'

e, from which aU Nadts originate. It is located 4 inches Ldow ! III' navel, above the perineal Hoar, it is egg-shaped and supports 7:/,1)0(1 Na~hs (Channels of Energy).

Karmasana expands the chest, increasing the capacity of the IUIlL\H IJlII bronchi, and the amount of oxygenated blood to the heart, ThiH ' "IIi,1 is beneficial to anyone suffering f.;-om Heart disease. Angina P ("1011', Asthma and Bronchitis. The latter are due to an imbalance betwoou Apana Vayu and Prana Vayu where the Prana Vayu is prcdomin 1'11L Breathing difficulties can be corrected with the practice of these <1'111 I and the rebalancing' of the Apana Vnyu and Prnna VJ.YlI. Wlwn till' inhalation is the same in strength and length as the exhalation. t h ,,'{' I health in the respiratory system, The spinal cord (Vtna-Daudn ) i strengthened along with the bones of the spine. The kid n 'yfl ,II I strengthened and any pains in the kidneys allieviated. Excel-ls I'BI I reduced, and systematically man gains control over his whole body.

58

KORMASANA - SUPTA KORMASANA - 16

IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRlr;.JI Head up
EX 4 CATVA.RI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump to KDR..MASANA - 5 Breaths
EX 8 ASTAU SUPTA KOR..MASANA - 5 Breaths
IN 9 NAVA Head up - hands to the floor
EXHALE
IN 10 DA8A Up
EXHALE Move into Bakasana
IN 11 EKADA8A Up - Bakasana
EX 12 DVADA8A Jump - Chaturanga Dandasana 'i
IN 13 TRAYODASA Ordhva Mlikha Svanasana'
EX 14 CATURDA8A Adho Mukha Svanasana
IN 15 PANCADASA Jump - head up
EX 16 SOPASA Uttanasana
SAMASTHITIH
DRISTI: BROOMADHYA 59

GARBHA PINOASANA (EmbJYo in the womb pose)

This posture is of' particular benefit to females, it strengthens the ut cI'US (Garbha Kosha) and rectum (Guda Nala). It cleans and Lon '::; illI' liver (Yakrut) and spleen (Pleeha). It activates the first three Chakrn , I t is said that the rocking ar~und nine' times (clockwise) significfl I hi' nine months of human gestation, It is also said that this asana prt'lllll'(" the fetus for correct positioning at birth, It is beneficial Lo tilt· pi" g'nant woman and may be practiced for upto 3 months of pregIlH!H~V.

60

GARBHA PINOASANA - 15
IN I EKAM Hands up
I"':'X 2 DVE Uttanasana
IN 3 TRtT':JI Head up
I':'X 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump to sitting position
EX 8 ASTAU GARBHA PINOASANA - 5 Breaths
IN 9 NAVA Rolling nine times
EXHALE Arms out II
IN 10 DASA Up
EX 11 EKADASA Jump - Chaturanga Dandasana
IN 12 DVADASA Drdhva Mukha Svanasana
EX 13 TRAYODASA Adho MukhaSvanasana
IN 14 CATURDASA Jump - head up
EX 15 PANCADASA Uttanasana
SALV1ASTHITIH
DRISTI: NASAGRAI 61

KUKKUTASANA (Rooster pose)

When practicing this asana Mo.labandha and U(;khyanabandha should be released. The rectum (Guda Nala) must be relaxed a~d the pra ,tin' of Nauli performed. Nauli is the movement of the rectus abdorninus muscles, firstly in a circular clockwise and then anticlockwise din.t' ti o n, while the lungs are empty. This cures con s t i p a.t iOI' (Malabaddata). Additionally urine problems are allieviated uf1(l ll'I' urethra cleansed. The muscles of the arms and shouldpl'i! III j strengthened.

62

KUKKUTASANA ~ 15

IN 1 EKAlVl
EX 2 DVE
IN 3 TRrNI
It X 4 CATVARI
IN 5 PANCA
I~X SAT
IN 7 SAPTA
EX 8 ASTAU
IN 9 NAVA
EXHALE
IN 10 DASA
EX 11 EKXDASA
IN 12 DVADASA
EX 13 TRAYODASA
Jl\f 14 CATURDASA
EX 15 PANCADASA DRfSTI: NASAGRAI

Hands up Uttanasana Head up

Jump - Chaturanga Dandasana Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump to sitting position Padrnasana & Arms in KUKKUTASANA - 5 Breaths Arms out

Up

Jump - Chaturanga Dal)Qasana Ordhva ;Mukha Svanasan';;' Adho Mukha Svanasana

Jump - head up

U ttanasana

SAMASTHITIH

63

BADDHA KO~ASANA (Bound angle pose)

II is w::itte,n in the Epics that Baddha Konasana is the most powerful and eHectlve asana for all stomach problems, gastric problems IIIU I rectal problems, It cures constipation and gives relief f.·om I'ill'i'. II ; difficult. but extremely important to control .M.ulabaI1d II I .111.1 Uddtyanabandha when practicing this asana especially if' pik' 111'" I presenting condition. When this is the case greasy/fried roo I. IlIU ! I Ii completely avoided and satvic foods must be taken (i.e. mille, In.llr'l lI1ilk and rice) etc."

These foods help to reduce the excess heat in the body which 'UII,! "j butes to this condition. This asana is beneficial to the worst 1'1"'('" Ji eases;

(1) BENNUPHANI (Spinal problems) (2) BAGANDARA (Piles)

(3) GUDAROGA (Rectal problems)

It is satya (truth) that anus control will cure these diseases.

64

BADDHA KO:r:;rASANA - 15
IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRtNI Head up
II:X -4 CATVARI Jump - Chaturanga Dal)c,lasana
IN S PANCA o rdhva Mukha Svanasana
I':X $AT Adho Mukha Svanasana
IN 7 SAPTA Jump through - take position
1~ 8 ASTAU BADDHA KO:NASANA - 5 Breaths
IN 9 NAVA Straight back - Q. Breaths
EXHALE !
IN 10 DASA Up
EX 11 EKAPASA .Jump - Chaturanga Dandasana
!
IN 12 DVADASA Drdh",a Mukha Svanasana
EX 13 TRAYODASA Adho Mukha Svanasana
IN 14 CATURDASA Jump - head up
EX 15 PANCADASA Urtanasana
SAMASTHITIH DRISTL NASAGRAI

65

UPAVISTHL\ KO~ASANA) (Seated angie pose)

These two asana are beneficial [or all back problems, working dir clly on the Gridhasi Nac;li which governs all- paih; relating to the spine, Sciatica is both prevented and cured. They relieved pain surrounding the visceral organs and prevent and cured bleeding in the rectum (Guda Nala). The Anna Nala (Oesophagus) is cleansed completely, These asana aid in the breakdown of bodily fat, making the trunk finn and keeping the whole body light, healthy and strong.

They can be practiced for upto 3 months of pregnancy.

66

UPAVISTHA K01':rASANA - 15

IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRINI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA .Iurnp ~ take the feet - head up
EX 8 ASTAU UPAVrSTHA KON'ASANA - 5 Breaths
IN 9 NAVA Up - 5 Breaths
EXHALE Hands to the floor
IN 10 DASA Up
EX 11 EKADASA Jump - Chaturanga Dar;LC;lasana
IN 12 DVADASA D rdhva Mukha Svanasana
EX 13 TRAYODASA Adho Mukha Svanasana
IN 14 CATURDASA Jump - head up
EX 15 PANCADASA Uttanasana SAMASTHITIH DRISTI: BROOMADHYA / ORDHVA

67

SUPTAPADANGUSTHASANA (Sleeping thumb" to foot posture)

This asana helps to cleanse the rectum (Guda Nala), the Urinary Tract (Veerya Nata), the Oesophagus (Anna Nala), the Veins (Rakl , Nala) and the Waist (Katitra Pradhesha) is kept free of fat. Wh '11 there are pains in the side ribs (Pakkelubu) these are also cured. Tlw whole body is kept healthy, light and strong.

70

SUPTA P1\DANGUSTHASANA - 20

IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRl'NI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
TN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump to sitting position
EXHALE Lie down
IN 8 ASTAU Right leg up - Head down
EX 9 NAVA Head to knee - fi Breaths
IN 10 DASA Right leg up - Head down
EX 11 EKADASA Right leg down
IN 12 DVADASA Left leg up - Head down
EX 13 TRAYODASA Head to knee - 5. Breaths
IN 14 CATURDASA Left leg up - Head down
EX 15 PANCADASA Left leg down
IN 16 SOQASA Chakrasana to Catvari (exhale)
IN 17 SAPTADASA o rdhva Mukha Svanasana
EX 18 ASTADASA Adho Mukha Svanasana
IN 19 EKOONAVIMSATIH Jump - head up
EX 20 VIMSATIH Uttanasana
SAMASTHITLH
DRISTI: PADHAYORAGRAI 71

SUPTA PARSVASAHITA

(Lateral sleeping thumb to Foot pose)

'1 his a.sana helps to cleanse the rectum (Guda Nala), th.e Urinal',\' Tract (Veerya Nala), the Oesophagus (Anna Nala), ,the V~l~lS (Rultlll Nala) and the Waist (Katitra Pradhesha) is kept free of fat, Wb'lI (here are pains in the side ribs (Pakkelubu) these are also curecl, '1'1" whole body is kept healthy, light and strong.

72

SUPTA PARSVASAHITA - 28
IN 1 EKAM Hands up
EX 2 DVE Uttnriasana
IN 3 TRINI Head up
EX 4 CATVARI Jump - Chaturanga DW)9aSana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump through
EXHALE Lie down
IN 8 ASTAU Right leg up" Head down
EX 9 NAVA Head to knee - Q Breaths
IN 10 DASA Straight leg - Head down
EX 11 EKADASA Right leg to the side - Q Breaths
IN 12 DVADASA Right leg up
EX 13 TRAYODASA Head to knee
IN 14 CATURDASA . Straight leg - Head down
EX 15 PANCADASA Leg down
IN 16 SOQASA Left leg up - Head down
EX 17 SAPTADASA Head to knee - Ii Breaths
IN 18 ASTADASA Straight leg - Head down
EX 19 EKOONA VIMSATIH Leg to the side - Ii Breaths
IN 20 VIMSATIH Leg up- Head down
EX 21 EKA VIMSATIH Head to knee
IN 22 DVAVIMSATIH Straight leg - Head down
EX 23 TRAYOVIMSATIH Leg down .
IN 24 CATURVIMSATIH Chakra~ana to Catvari (exhale)
IN 25 PANCAVIMSATIH Drdhva Mukha Svanasana
EX 26 SODAVIMSATIH Adho Mukha Svanasana
., ,
IN 27 SAPTA VIMSATIH Jump - head up
EX 28 ASTOVIMSATIH Uttanasana SAMASTHlTIH DRISTIS: PADHAYORAGRAI / PARSVA

73

UBHAYAPA.nA.NGUSTHA.SANA (Both thumbs to teet pose)

This asana give strength to the genital organs (Guhya Indriya), alrl ,1, relief to the disease Uri Muthra Roga, the sympto~s ar t 11

C.lI1 gIve d t inare with a burning sensation and little 01". nn

apparent nee 0 unna iced I

' d Wh Ubh Padangusthasana is practice corre ,t y.

urme passe, en aya , '1 d thens tl .

with the back strong and straight, it stirnu ates an stren~. ~s I . u

Granthis Traya (three knots). These areh~r~~a ~:~::a;~d ~'> 1!(~I~

Granthi and Maheshwara or Rudra Grant I. ey a

the spinal cord (VIQ.a-Dar:1C,la) inside the bones of the coccyx.

74

UBHAYA PA.DA.NGUSTHASANA _ 15

IN I EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRI.r;.rI Head up
EX 4 CATVARI Jump - Chaturanga Dat:lQasana
IN 5 PANCA Drdhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump tb:ough
EXHALE Lie do:wn "
IN 8 AS TAU Feet over the head, take big toes
EXHALE . "~, "
"'l
, .,
IN 9 NAVA UBHAYA,PADANGUSTHASANA - 5 Br ..
EXHALE Hands t~ the floor
IN 10 DASA Up
EX 11 EKADASA ... Jump - Chaturanga DaJ;lQ.asana
IN 12 DVADASA Drdhva Mukha. Svanasana /1
EX 13 TRAYODASA Adho Mukha S~anasana
IN 14 CATURDASA Jump - head up
EX 15 PANCADASA Uttanasana
SAMASTHITIH
DRISTL ANTARA 75

ORDHVA MUKHA PASCHIMATTANASANA (Upward facing forward stretch pose)

This asana gives strength to the g-enital organs (Guhya Indriya), and can give relief to the disease Uri Muthra Roga, the symptoms are the apparent need to urinate with a burning sensation and little or no urine passed. When Drdhva Mukha Paschimattanasana is practiced correctly, with the back strong and straight, with the chin touching the knees and the correct Dr is ti (Padhagra), it stimulates and strengthens the Granthis Traya (th ree knots). These are Brahma Granthi, Vishnu Granthi and Maheshwara or Rudra Granthi. They are located below the spinal cord (Vtna-Danda) inside the bones of the coccyx.

76

DRDHVA MUKHA PASCHIMATTANASANA _ 16

IN EKAM
EX 2 DVE
IN .3 TRIr;.n
EX 4 CATVARI
IN 5 PANCA Hands up Uttanasana Head up

Jump - Chatul'anga DaQ.<;I~sana Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump through

Lie down

Feet over the head Take the feet

Roll fo~ard .

ORDHV A MUKHA P. - 5 Breaths Up

- Jump - Chaturanga Dal)ga.sana o rdhva Mukha Svanasana Adho Mukha Svanasana

Jump - head up

UWinasana

SAMASTHITIH PADHAYORAGRAI

EX 6 SAT

IN 7 SAPTA

EXHALE

IN 8 ASTAU

EXHALE

IN 9 NAVA EX 10 DA8A

IN 11
EX 12
IN 13
EX 14
IN 15
EX 16
DR 1ST I: EKADASA DVADA8A, . TRAYODA8A CATURDASA PANCADASA $00A8A

77

ORDHVA DHANURASANA ~ 15
(Elevated bow)
IN EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRINI Head up
ISX 4 CATVARI Jump ~ Chaturanga Dal)oasana
IN 5 PANCA Drdhva Mukha Svanasana
nx 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump through
EX 8 ASTAU Take position
IN 9 NAVA ORDHVA DHANURASANA - 5 Br
EX 10 DASA Lie down
IN 11 EKADASA Chakrasana to Catvari (exhale)
IN 12 DVADASA Ordhva Mukha Svanasana
EX 13 TRAYODASA Adho Mukha Svanasana
IN 14 CATURDASA Jump - Head up
EX 15 PANCADASA Uttanasana
SAMASTHITlH
DRISTI: NASAGRAI 80

, rj~., n :;./

~, '1" j.

• "k . 'jf'. ' ••

?uruji advises tba(iE Y0l.! are sl!fjer~ng \"'::~;'I,

,from any oEtile diseases mentlOned ", "

" you must take at least 25 breatbs,l ... ~ ',',',' , , each side in the relevant asana' ~{<lf{'" ""~""'.\.i"

.}-J

;.

81

"YOGASANAS"

ASTANGA YOGA NILAYAlVi, MYSORE (ESTABLISHED IN J94H), OFYOGASANAVISHARADA, VEDANTAVIDWAN,

SRI KPATTABHI JOIS

'hart giving the list of Intermediate Asanas that are practised in the above Yogashala

NOTE:

(I) There are as many 'Asanas' as there are species in the World (The No. is roughly put at 84 Crores),

(:l) The .Asanas should always be done in the scientific way only (called as 'V1NYASA') as enumerated in the Scriptures and as taught by the 'GURU'. The Vinyasas for each of these Asanas are given within brakets against each one of them.

ALWAYS START WITH: 1 Suryanamaskara

2 do

'A' 'B'

(9) (17)

INTERMEDIATE ASANAS;

Pasasana

2 Krounchasana .3 Salabhasana

4 Bhekasana

5 Dhanurasana

6 Parsva Dhanurasana 7 Ustrasana

8 Laghuvairasana 9 Kapotasana

lO Supta Vajrasana 11 Bakasana

A&B

(14) (22) (9) (9) (9) (13) (15) (15) (15) (16) (13)

A&B

82

12 Bharadvajasana

13 Arc!ba Matsyendrasana 14 Eka Pada SIr~asana

IS Dwi Pada SIr~asana

16 Yoganidrasana

17 Tittibhasana

[8 Pinch a Mayfil'asana 19 Karandavasana

20 Mayilrasana

21 Nakrasana

22 Vatayanasana 23 Parighasana 24 Gomukhasana

25 Supta Ordhva Pad a Vajrasana 26 Mukta Basta SIqasana

27 Baddha Basta SIr'jasana

28 Ordhva DhanurAsana

ALWAYS END WITH:

Salamba Sarvangasana
2 Halasana
3 Karnapldasana
4 Ordhva Padmasana
5 Pindasana
6 lYlathsyasana
7 Uttana Padasana
8 &qasana
9 Baddha Padmasana
10 Yogamudra
11 Padmasana
12 Utpluthih A&B

(20) (20) (22) (14) (13) (16) (13) (IS) (9) (9) (20)

(22) (22) (22) (13) (13) (15)

A,B,C A,B,C,D

(1.3) (13) (13) (13) (14) (14) (13) (13) (16) (IS) (4) (14)



83

INTERMEDIA TE SERIES

I' \ n~lLlla Krounchasana

Salabhasana

A & B

Bhekasana

I lhallllrasana

Parsva

Ustrasana

Laghuvajrasuu. Kaporasana

Dhanurasana

Supra Vajrasana

Bakasana A&B

Bharadvnjasana

Ardha Matsyendrilsana

Eka Pada ~'ir~asana

Dwi Pada &r~asana

Yoganidrasnnu

84

Tittibhasana A&B

Pincha Mayurasana

Karandavasana

.~

lVlayn r a~ ana

Nakrasana Vatayanasana Parighasana Gomukhasana

Supra Ordhva Pacla Vajrasana

lV'Lukta Hasta &r~asana ABC

Baddha Hasta &r~asana

1\ BCD

Ordhva Dhanurasana

85

88

KROUNCHASANA - 22

IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRrNI Head up
EX 4 CATVARI Jump - Chaturanga Dar;lQasana
IN 5 PANCA Drdhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump & take left foot - head up
EX 8 ASTAU KROUNCHA.SANA - 5 Breaths
IN 9 NAVA Head up
EXHALE Hands to the floor
IN 10 DASA Up
EX 11 EKADASA Jump - Chaturanga Dal)c;iasana
IN 12 DVA.DASA Drdhva Mukha Svanasana
EX 13 TRAYODASA Adho Mukha Svanasana
IN 14 CATURDASA Jump & take right foot - Head up
EX 15 PANCADASA KROUNCHA.SANA - 5 Breaths
IN 16 SOQASA Head up
EXHALE Hands to the floor
IN 17 SAPTADASA Up
EX 18 ASTADASA Jump - Chaturanga Dandasana
IN 19 EKOONAVIMSATIH Ordhva Mukha Svanasana
EX 20 VIMSATIH Adho Mukha Svanasana
IN 21 ERA VIMSATIH Jump - head up
EX 22 DVA.VIMSA TIH Uttanasana
SAN1ASTHITIH
DRlSTI: PADHAYORAGRAI 89

SALABHASANA A - B - 9 (Locust pose)

IN 1 EKA1vl Hands up
EX 2 DVE Uttanasana
IN 3 TRl:NI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA SALABHASANA - 5 Breaths
bXHALE
IN 6 SAT Ordhva Mukha Svanasana
EX 7 SAPTA Adho Mukha Svanasana
IN 8 ASTAU Jump - head up
!':X 9 NAVA Uttanasana
SAMASTHITIH
I)RlSTI: NASAGRAI 90

IN 1 EKAM
EX 2 DVE
IN 3 TRtNJ
EX 4 CATVARI
IN 5 PANCA
EXHALE
IN 6 SAT
EX 7 SAPTA
IN 8 ASTAU
EX 9 NAVA DRISTI: NASAGRAI

\

I ,

BHEKASANA - 9 (Frog pose)

Hands up Uttanasana Head up

Jump back & take feet BHEKASANA - 5 Breaths Hands to the floor

Grdhva Mukha Svanasana Adho Mukha Sviinasana Jump - head up Uttanasana

SAMASTHITIH

91

DHANURASANA ~ 9 (Bow pose)

I.N 1 EKAM Hands up
EX 2 DVE Utt~asana
IN 3 TRl1':J 1 Head up
EX 4 CATVARI Jump back ~ Grasp ankles
IN 5 PANCA DHANURASANA - 5 Breaths
EXHALE H~ds to the floor
IN 6 SAT Drdhva Mukha Svanasana
EX 7 SAPTA Adho Mukha Svanasana
IN 8 ASTAU Jump - head up
EX 9 NAVA Uuanasana
SAMASTHITIH
L RISTl: NASAGRAI 92

PARS-VA DHANURASANA - 13 (Side bow pose)

IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRTNI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Dhanurasana
EX 6 SAT Pli..RSVA DHANURASANA r. s.- 5 Br:
IN 7 SAPTA Dhanurasana
EX 8 ASTAU PARSVA DHANURASANA 1. s. - 5 Br.
IN 9 NAVA DHANURASANA - 5 Breaths
EXHALE Hands to the floor
IN 10 DASA OrdhvaMukha Svanasana
EX 11 EKADASA Adho Mukha Svanisana
IN 12 DVADASA Jump- head up
EX 13 TRAYODASA Uttanasana
SAl\1ASTHITIH
DRISTl: NASAGRAI 93

IN 1 ux 2 IN 3 EX 4 IN 5 EX 6 IN 7 EX 8

USTRASANA - 15 (Camel pose)

EKAM DVE TRINI CATVART PANCA SAT SAPTA ASTAU

IN 9 NAVA

EXHALE

IN 10 DASA

EX 11 EKADASA IN 12 DVADASA

'X 13 TRAYODASA IN 14 CATURDASA I~X 15 PANCADASA

DRISTI: NASAGRAI

Hands up Uttanasana Head up

Jump - Cbaturanga Dandasana Ordhva Mukha Svanasana Adho Mukha Svanasana

JumI? - Hands on waist USTRASANA ~ 5 Breaths

Come up, hands on waist Hands to the floor

Up

Jump - Chaturanga Dar;H,lasana Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump - head up

Uttanasana

SAMASTHITIH

94

IN 1 EX 2 IN 3 EX 4 IN 5 EX 6 IN 7

'EX 8 IN 9

LAGHUVAJRASANA - 15 (Light thunderbolt pose)

EKAM DVE TRINr CATVARI PANCA SAT SAPTA ASTAU NAVA

EXHALE

IN 10 DASA

EX 11 . EKADASA

IN 12 DVADASA EX 13 TRAYODASA IN 14 CATURDASA EX 15 PANCADASA

Hands up Uttanasana Head up

Jump - Chaturanga Dandasana Ordhva Mukha Svanasana Adho Mukha Svanasana Jump- Hands on waist:

LAGHUVAJRASANA -, 5,Breaths , Come up, hands on waist

Hands to the floor

Up

. Jump :. Chaturanga DaQda:sim~ Drdhva·MtrkhaSvliriasiihaj r. Adho Mukha Svanasana ' Jump - head up

Uttanasana

SAMASTHITlH

ORISTI: BROOMADHY A

95

KAPOT ASAN A - 15 (Dove pose)

SUPTA VAJRASANA - 15 (Sleeping thunderbolt pose)

IN 1 . EKAM Hands up IN 1 EKAM Hands up
EX 2 DVE Uttanasana EX 2 DVE Uttanasana
IN 3 TRIJ':-lI Head up IN 3 TRINI Head up
I~X 4 CATVARI Jump - Chaturanga Dandasana EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA o rdhva I'Vlukha Svanasana IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho .Nlukha Svanasana EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump - Hands on waist IN 7 SAPTA Jump through
EX 8 ASTAU KAPOTASANA - 5 Breaths EX 8 ASTAU Padrnasana
IN 9 NAVA Come up, hands on waist INHALE Baddha Padrnasana
EXHALE Hands on the Ooor EX 9 NAVA SUPTA VAJRASANA - 5 Breaths.
IN 10 DASA Up IN 10 DASA Up
EX 11 EKADASA Jump - Chaturanga Dandasana EX 11 EKADASA Jump - Chaturanga Dandasana
IN 12 DVADASA Ordhva Mukha Svanasana IN 12 DVADASA Ordhva Mukha Svanasana
EX 13 TRAYODASA Adho Mukha Svanasana EX 13 TRAYODASA Adho Mukha Svanasana
IN 14 CATURDASA Jump - head up IN 14 CATURDASA Jump - head up
I"X 15 PANCADASA Urtanasana EX 15 PANCADASA Uttanasana
SMv'\..:\STHITIH SAMASTHITIH
DRISTI: NASAGRAI Dl~ISTI: NASAGRAI
r
96 97

1
BAKASANA A ~ B ~ 13 (Crow pose)

IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRll':H Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA BAKASANA ~ 5 Breaths
EXHALE
IN 8 ASTAU Up
EX 9. NAVA Jump - Chaturanga DalJ.Q.asana
IN . 10' DASA Urdhva Mlikha Svanasana
EX 11 EKADASA Adho Mukha Svanasana
IN 12 DVADASA Jump - head up
EX 13 TRAYODASA Uttanasana
SAMASTHITIH
DRISTI: NASAGRAI 98

BHARADVAJASANA-20
(Bbaradvaja 's pose - a sage)
IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TR1:r;'H Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Drdhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump through
EX 8 ASTAU BHARADVAJASANA - 5 Breaths
IN 9 NAVA Up .'
EX 10 DASA Jump - Chaturanga Dandasana
IN 11 EKADASA Drdhva Mukha Svanasana
EX 12 DVADASA Adho Mukha Svanasana ,.
IN 13 TRAYODASA Jump through
EX 14 CATURDASA BHARADVAJASANA - 5 Breaths
IN 15 PANCADASA Up
EX 16 SOl)ASA Jump - Chaturanga Dat)Qasana
IN 17 SAPTADASA Drdhva Mukha Svanasana
EX 18 ASTADASA Adho Mukha Svanasana
IN 19 EKOONAVIMSATIH Jump - head up
EX 20 VIMSATIH Uttanasana
SAMASTHITIH
DRISTI: PARSVA
99 ARDRA MATSYENDRASANA - 20

Hands up Uttanasana Head up

Jump - Chaturanga Dandasana

a rdhva Mukha Svanasana

Adho Mukha Svanasana

Jump through - Take position ARDRA MA TSYENDRASANA - 5 Br. Up

Jump - Chaturanga: Dandasana Ordhva lVlukha Svanasana

Adho Mukha Svanasana

.Jump through - Take position ARDRAMATSYENDRASANA - 5 Br. Up

EKAM

DVE

TRINI CATVARI PAf.JCA

SAT

SAPTA ASTAU NAVA

DASA EKADASA DVADASA TRAYODASA CATURDASA PANCADASA

IN 1
EX 2
IN 3
I~X 4
IN 5
EX 6
IN 7
EX 8
IN 9
EX 10
IN 11
EX 12
ARDHA MATSYENDRASANA IN .',,,;
1"
(Half Matsyendra's pose - a sage) EX 14
IN 15
EX 16
IN 17
EX 18
IN 19
EX 20 SOI)ASA Jump - Chaturanga Dal)Q.asana

SAPT ADASA a rdhva Mukha Svanasana

AS' fADASA Adho Mukha Svanasana

EKOONAVIMSATIH Jump - head up

VIMSATIH Uttanasana

SAMASTHITlH

DRISTI: PAR~;VA

101

100

EKA PADA SIR~ASANA (One loot behind the head pose)

102

EKA PADA SIR~ASANA - 22

"

IN

EX 2 IN 3

EKAM DVE TRINI

Hands up Uttanasana Head up

EX 4 CATVARI Jump - Chaturanga Dandasana

IN 5 PANCA Urdhva Mukha Svanasana

EX 6 SAT Adho Mukha Svanasana

TN 7 SAPTA Jump through right Ie'g up,\~, '

EX 8 A~TAU, EKAPADASIR$ASANA";"S Breaths

IN 9 NAVA Come up

EXHALE Hands on the floor

" • r

IN 10 DASA Up

EX 11 EKADASA Jump. Cha:tu;~gaDal)qasana

IN 12 DVADASA Ordhva Mukha Svanasana :

EX 13 TRAYODASA Adho Mukha Svanasana ";,

IN 14 CATURDASA Jump through left leg up ,

EX 15 PANCADAS~ EKA PADA SIRSASAN'A" ~'5 Breaths I'

IN 16 SOOASi\.@II.!Jt., Come up "

EXHALE 'O~~I\~" '0, Hands on the floor

IN 17 stp{Jj1ASA Up

EX 18 ASTADASA Jump -Chatura~ga Dandasana

IN 19 EKOONA VIMSATlH Drdhva Mukha Svanasana

EX 20 VIMSATIH Adho Mukha Svanasana

IN 21 EKAVIMSATIH Jump - head up

EX 22 DVAVIMSATIH Uttanasana

, I

SAIV1ASTHITIH

DRISTI: NASAGRAI

103

OWL PADA SIR~ASANA - 14 (Two feet behind the head pose)

IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRII':'J1 Head up
EX 4 CATVARI Jump - Chaturanga Dar:I(;li:lsana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump
EX 8 ASTAU OWl PADA SIR~ASANA - 5 Breaths
IN 9 NAVA Up
EX 10 DASA Jump - Chaturanga Dal)~asana
IN 11 EKADASA Ordhva Mukha Svanasana
EX 12 DVADASA Adho Mukha Svanasana
IN ]3 TRAYODASA Jump - head up
L~X 14 CATURDASA Uttanasana
SM'ilASTHITIH
DIUSTI: NASAGRAI 104

YOGANIDRASANA - 13 (Yoga sleep pose)

IN EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRIl';JI Head up
EX 4 CATVARI Jump - Chaturanga Dal)Qasana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump through
EXHALE Lie down
IN 8 ASTAU YOGANIDRASANA - 5 Bre~ths "'
EXHALE Release
IN 9 NAVA Chakrasana to carvari (exhale)
IN 10 DASA Ordhva Mukha Svanasana
EX 11 EKADASA Adho Mukha Svanasana
IN 12 DVADASA Jump - head up
EX 13 TRAYODASA Uttanasana SAMASTHITIH DRISTT: BROOMADHYA! NASAGRAI

105

TITTIBHASANA (Fireily pose)

106

TITTIBHASANA A - B - e - 16

IN EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TR1J:';JI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adbo Mukha Svanasana
IN 7 SAPTA TITTIBHASANA 'A' - 5 Breaths
EX 8 ASTAU Down 'B' - 5 Br. (walk 5 forward 5 backard)
IN 9 NAVA Walk - TITTIBHASANA 'C' - 5 Breaths
EXHALE Hands to the floor -,
IN 10 DASA Up to Tittibhasana 'A'
EX 11 EKADASA Bakasana
INHALE Up
EX 12 DVADASA Jump - Chaturanga Dandasana
IN 13 TRAYODASA Ordhva Mukha Svanasana
EX 14 CATURDASA Adho Mukha Svanasana
IN 15 PANCADASA Jump - head up
EX 16 SOPASA Uttanasana
SAMASTHITIH
DRISTI: NASAGRAI 107

PINCHA MAYDRASANA (Peacock t'ail pose)

108

PINCHA MAYORASANA - 13

IN EKAM Hands up
EX 2 DVE Uttanasana
rN 3 TRtNI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva l'vlukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Kneel down
EXHALE Take position
IN 8 ASTAU PINCHA MAyDRASANA - 5 Breaths
EX 9 NAVA Down - Chaturanga Dandasana
IN 10 DASA Ordhva Mukha Svanasana
EX 11 EKADASA Adho Mukha Svanasana
IN 12 DVADASA Jump - head up
EX 13 TRAYODASA Uttanasana
SAMASTHITIH DRISTI: NASAGRAI

109

KARANDAvASANA (Himalayah Goose pose)

110

KARAND.AVA.SANA - 15
IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRTT':JI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Drdhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Kneel down
EXHALE Take position
IN 8 ASTAU Pincha Mayu.rasana
EX 9 NAVA Padmasana - KARANDAVASANA - 5 Br.
IN 10 DASA Up again
EX 11 EKADASA Down - Chaturanga Dandasana
IN 12 DVADASA Ordhva Mukha Svanasana
EX 13 TRAYODASA Adho Mukha SYAnasana
IN 14 CATURDASA Jump - head up
EX 15 PANCADASA Uttanasana
SAMli.STHITIH DRISTI: " NASAGRAI

111

IN 1 EX 2 IN 3 EX 4 IN 5

MAYORASANA ~ 9 (Peacock pose)

EKAM DVE TRt:r;H CATVARI PANCA

Open feet, hands down, head up Head between arms

Head up

Jump back

MA YORXSANA - 5 Breaths

EXHALE
IN 6 SAT Come forward
EX 7 SAPTA - Go backward
IN 8 ASTAU Jump . head up
EX 9 NAVA Head between arms
SAl'v1ASTHITIH
DRlSTl: NASAGRAI 112

IN 1
EX 2
IN 3
EX 4
IN- 5 EKAM DYE TRI:r:-rr CATVARI PANCA

EXHALE

IN 6 SAT

EX 7 SAPTA

IN 8 ASTAU

EX 9

NAVA

DRISTI: NASAGRAI

NAKRXSANA-9 (Crocodile pose)

Hands up U ttanilsana Head up

Jump NAKRA.sANA, feet together fJ_ Forward & fJ_ Backward

Drdhva Mukha Svanasana Adho Mukha Svanasana Jump - head up Uttanasana

SA1'.1ASTHITIH

113

VA.TA.YANA.SANA (Horse Ieee pose)

114

vA.TA.YANA.SANA - 20

IN 1 l~X 2 1N 3 11X 4

bKAM DVE TRINI CATVARI

Right leg bound Head to knee Head up

Jump back

IN 5 PANCA Go forward

EX 6 SAT Go backward

IN 7 SAPTA VATAYANASANA - 5 Breaths

EXHALE H.imds on the floor

IN 8 ASTAU Up

EX 9 NAVA Jump back· .

IN 10 DASA Go forward

EX 11 EKADASA Go backward -.Change leg

IN 12 DVADASA VATAYANASANA - 5 Breaths

IN 13 TRA YODASA Up

EX 14 CATURDASA Jump back IN 15 PANCADASA Go forward

EX 16 SOOASA Go backward

[N 17 SAPTADASA Jump - head up

EX 18 ASTADASA Head to knee

IN 19 EKOONAVIMSATIH Head up EXHALE

IN 20 VIMSATIH Come up SAMASTHITIH

DRISTL ORDHVA

115

IN EKAM Hands up
EX 2 DVE Uttanasana
IN .3 TRI1':JI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Drdhva Mukha Svanasana
Ij:X 6 SAT Adho Mukha Svanaeana
IN 7 SAPTA Jump - Hands on waist
EX 8 ASTAU PARIGHASANA left side- 5 Breaths
IN 9 NAVA Come up - Hands on waist
I~XHALE Hands on the floor
IN 10 DASA Up
F,x· 11 EKADASA Jump - Chaturanga Dandaeana
IN 12 DVA..DASA Ordhva Mukha Svanasana
EX 13 TRAYODASA Adho Mukha Svanasana
PARIGHASANA IN 14 CATURDASA Jump - Hands on waist
(Iron bar pose) EX 15 PANCADASA PARIGHASANA right side- 5 Breaths
IN 16 SODASA Come up - Hands on waist
EXHALE Hands on the floor
IN 17 SAPTADASA Up
EX 18 ASTADASA Jump - Chaturanga Dandasana
IN 19 EKOONAVIMSATIH Drdhva Mukha Svanasana
EX 20 VIMSATIH Adho Mukha Svanasana
IN 21 EKAVIMSA TIH Jump - head up
EX 22 DVAVIMSATIH Uttanasana 116

PARIGHASANA - 22

SAMASTHITIH

DRISTI: DRDHVA

117

GOMUKHASANA (Cow Face pose)

118

GOMUKHASANA - 22
IN l EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRINI Head up
I~X 4 CATVARI Jump - Chaturanga Dal).<;iasana
iN 5 PANCA Drdhva Mukha Svanasana
17...X 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump into, hands to knee - Q. Breaths
EXHALE
IN 8 ASTAU GOMUKHA.sANA - 5 Breaths
EX 9 NAVA Hands down
IN 10 DASA Up
EX 11 EKADASA Jump - Chaturanga DaQ<;iasana
IN 12 DVADASA o rdhva Mukha Svanasana
EX 13 TRAYODASA, Adho Mukha Svanasana
IN 14 CATURDASA Jump into, hands to knee - Q. Breaths EXHALE

IN 15 PANCADASA GOMUKHASANA -·5 Breaths

EX 16 SOQASA Hands down

IN 17 SAPTADASA Up

EX 18 ASTADASA Jump - Chaturanga Dandasana

IN 19 EKOONAVrMSATIH Drdhva Mukha Svanasana

EX 20 VIMSATIH Adho Mukha Svanasana

IN 21 EKAVIMSATIH Jump - head up

EX 22 DVAVIMSATIH Uttanasana

. SAlVlASTHITIH DRISTIS: NASAGRAI & DRDHVA

119

SUPTA ORDHVA pADA VAJRASANA (Sleeping elevated vajra's pose)

l20

SUPTA DRDHVA PADA VAJRASANA - 22

IN 1 EKAM
nx 2 DVE
IN 3 TRINI
l~X 4 CATVARI
IN 5 PANCA
EX 6 SAT
IN 7 SAPTA EXHALE

IN 8 ASTAU

EXHALE

IN 9 NAVA

EXHALE

IN 10 DASA
EX 11 EKADASA
IN 12 DVADASA
EX 13 TRAYODASA
IN 14 CATURDASA EXHALE

IN 15 PANCADASA EXHALE

IN 16 SOQASA

Hands up Uttanasana Head up

Jump - Chaturanga Dandasana o rdhva lVlukha Svanasana Adho Mukha Svanasana

Jump through

Lie down

S. ORDHV A PADA V.- right leg bound

Roll to Vajrasana - Ii Breaths Hands on the floor

Up

Jump' - Chaturanga Dandasana:

Ordhva Mukha Svanasana Adho Mukha Svanasana Jump through

Lie down

S.'ORDHVA PADA V.-left leg bound

Roll to Vajrasana - Ii Breaths

EXHALE Hands on the floor

IN 17 SAPTADASA Up

EX 18 ASTADASA Jump - Chaturanga Dandasana

EKOONA VlMSATIH Ordhva Mukha Svana.sa~a

. VlMSA TIH Adho Mukha Svanasana

EKA.VIMSATIH Jump - head up DVAVIMSATIH Uttanasana SA.I\1ASTHITII-I NASAGRAI / PA.RSV A

IN 19
EX 20
TN 21
EX 22
D.RISTI: 121

A

MUKTA HAST A SIRSASANA (Open band bead stand)

122

B

MUKTA HASTA SIRSASANA A - B - C - 13

IN EKAM
I'~ ~ DVE
IN 3 TRt:I';H
It X 4 CATVARI
IN 5 PANCA
I~X 6 SAT
IN 7 SAPTA
I~XHALE
IN 8 ASTAU
I~X 9 NAVA
IN 10 DA8A
rtx 11 EKADA8A
IN 12 DVADASA
!':X 13 TRAYODASA [)I<JSTI: NASAGRA.I

Hands up Uttanasana Head up

Jump - Chaturanga Dandasana o rdhva Mukha Svanasana Adho Mukha Svanasana

Kneel down

Take position

MUKTA HASTA STRSASANA - 5 Br. Down - Chaturanga Dandasana Ordhva Mukha Svanasana

Adho Mukha Svanasana

Jump - head up

Uttanasana

SAl\1ASTHITIH

123

BADDHA HASTA SIR~ASANA A - B - C - D - 13

IN EKAM
EX 2 OVE
IN 3 TRl:r;.n
EX 4 CATVARI
IN 5 PANCA
EX 6 SAT
IN 7 SAPTA
EXHALE
A B IN ~ ASTAU C

BADDHA HAST A SIR~ASANA (Bound hand head stand)

124

D

EX 9 NAVA
IN 10 DASA
EX 11 EKADASA
IN 12 DVADASA
EX 13 TRAYODASA
DRISTI: NASAGRAI Hands up Uttanasana Head up

Jump - Chaturanga Dandasana Urdhva Mukha Svanasana Adho Mukha Svanasana

Kneel down

Take position

BADDHA HASTA SIR$ASANA - 5 Br. Down - Chaturanga Dandasana Ordhva Mukha Svanasana

Adho Mukha Svanasana

Jump - head up

Uttanasana

SAMASTHITIH

125

ORDHVA DHANURASANA - 15
(Elevated bow)
IN 1 EKAM Hands up

EX 2 DVE Uttanasana -,
~'i'
IN 3 TRII,;H Head up '~'"
~ '.xl!'
"- « ii-
EX 4 CATVARI Jump - Chaturanga Dandasana Vi r
0.:
--
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT AdhoMukha Svanasana
IN 7 SAPTA Jump through
EX 8 ASTAU Take position
IN 9 NAVA ORDHVA DHANURASANA - 5 Br
EX 10 DASA Lie down
IN 11 EKADASA Chakrasana to Catvari (exhale)
IN 12 DVADASA Ordhva Mukha Svanasana
EX 13 TRAYODASA Adho Mukha Svanjtsana
IN 14 CATURDASA Jump - head up
EX 15 PANCADASA Uttanasana
SAMASTHITIH
DRISTI: NASAGRAI 126

127

THE FINISHING SEQUENCE

There are seven finishing asana which must be performed in sequential order. No one asana should be practiced alone or out of sequence.

They are as follows:

(1) Salarnba Sarvangasana: (2) Halasana,

(3) Karnaptdasana,

(4) Ordhva Padrnasana: (5) Pinc,lasana;

(6) Mathsyasana;

(7) Uttana Padasana,

128

Salamba S'lrvangasana

Karnaprdasana

em ~ ~ ..
Ordhva Pindasana lVlathsyasana
Padrnasana Uttana Padasana

Halasana

&r~asana

Baddha Padrnasana

Padrnasana

129

Utpluthih

BENEFITS

These asana make the outer fat of the body firm and strong. They work to purify the entire body, According to the 'Shastras' tI:e re~'ular and continued practice of these asana purify the b~ood, It is ,,:,ntten that after taking food, the blood absorbs the nurrients and after 32 days 1 drop of new blood is made. It takes 32 drops of this ~ew bloo,d to make one single drop of Vi ria (Vital life force) or Amrtabindu, T~lS Amrtabindu is stored in the Sahasrara Chakra (Crown), When we live badiy, eat badly, thinlc negative thoughts, perform neg~tive deeds (Tamasic life) the store of Amrtabindu is depleted. It beg~ns t~ tra~el downwards and is consumed by the upward flow of Agm (Dlgestlve Fire), When Amrtabindu is lost, life itself is lost.

The practice of inverted a.san a (Particularly, Sarvangasana and SIqasana) are the method for storing Arnrtabindu. When we ~re inverted the Amrtabindu' remains safely in Sahasra.ra Ch akra.' Its downward How is prevented. The Agni (Digestive Fire) always travels in an upward direction, in inverted asana it travels towards the Anus, cleansing and purilying the organs of digestion and the re~tum/~nus,', If the Anus control (Mulabandha) is strong then the dIgestive fire (Agni) travels to the Anus and (Muladhara Chakra) where it stim~lates the Granthis Traya and begins the gradual process of awakemng the Kundalint energy. This sequence of asana cleanse the throat, st,lmulate the thyroid gland and balance its hormone secretion. I ~SOll1nla is relieved, the mind is improved and in cases where there IS some degree of mental retardation or abnormalit?" long periods of up:o 3 hours daily (l Yama) in Sarvangasana are said to gradually, over time, improve such conditions.

130

II' Yoga Chibtsa is practiced to a level of competence, then the finishing asana must be performed in full at the end of each practice, even if'the practice stops after Suryanamaskara or part way through. Without the practice of the finishing asana disease may develop.

These seven asana bring the whole body into balance, the various systems of the body, circulation, heat production, heart rate, breathing all return to a steady level. The body and the mind become calm.

Th.e first five as an a refresh the whole body. The last two asana, Mathsyasana and Uttana Padasana are counterposes.

Srr;;asana has the same benefits as Sarvangasana. After the practice of Srq;asana rest must be taken for at least· 2 minutes so that the whole body comes to a steady level once agam, After rest, Padmasana IS taken.

Utpluthih is for strengthening the anal and abdominal control and making the body light.

N 13: These a sa na can be taken for much longer periods than the 1'l'l'[iI.h counts stated, especially if taken for therapeutic purposes.

131

SALAMBA SARVANGASANA - 13

[N 1 EKAM
I~X 2 DVE
IN 3 TRtr;H
I':X 4 CATVARI
IN 5 PANCA
EX 6 SAT
IN 7 SAPTA
EXHALE
IN 8 ASTAU
IN 9 NAVA
IN 10 DASA
SALAMBASARVANGASANA EX 11 EKADASA
(All limbs pose) IN 12 DVADASA
EX 13 TRAYODASA DRISTT: NASAGRAI

132

Hands up Uttanasana Head up

Jump - Chaturanga Dandaaana Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump through

Lie down

SALAMBA SARVANGASANA - 25 Br. Chakrasana to Carvari (exhale) Ordhva Mukha Svanasana

Adho Mukha Svanasana

Jump - head up

Uttanasana

SAMASTHITIH

133

HALASAN A - 13 (Plow pose)

KAR~APIDASANA - 13 (Ear pressure pose)

IN 1 EKAM Hands up IN .1 EKAM Hands up
EX 2 DVE Uttanasana I':X 2 DVE Utranasana
IN 3 TRINI Head up IN 3 TRtNI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana 1':X 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva Mukha Svanasana IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana I':X 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump through IN 7 SAPTA Jump through
EXHALE Lie down I':XIIALE Lie down
IN 8 ASTAU HALASANA - 25 Breaths IN 8 ASTAU KA~APIDASANA - 10 Breaths
IN 9 NAVA Chakrasana to Catvari (exhale) IN 9 NAVA Chakrasana to Catvari (exhale)
IN 10 DASA Ordhva Mukha Svanasana IN to DASA Ordhva Mukha Svanasana
EX 11 EKADASA Adho Mukha Svanasana I"X 1.1 EKADASA Adho Mukha Svanaeana
IN 12 DVADASA .Iurnp - head up IN 12 DVADASA Jump - head up
EX 13 TRAYODASA Utranasana I" ~ , 1.3 TRAYODASA Urtanasana
SAMASTI-IJT1H SAMASTHITIH
ORISTL NASAGRAI I II 1ST!: NASAGRAI 134

135

ORDHVA PADMASANA - 13 (Elevated lotus pose)

IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRINI Head up
EX 4' CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Drdhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump through
EXHALE Lie down
IN 8 ASTAU ORDHVA PADM.ASANA - 10 Breaths
IN 9 NAVA Chakrasana to Catvari (exhale)
IN 10 DASA Ordhva Mukha Svanasana
EX 11 EKADASA Adho Mukha Svanasana
IN 12 DVADASA Jump - head up
EX 13 TRAYODASA Uttauasana
SAl'vlASTHITIH
DRISTf: NASAGRAI 136

IN 1 EKAM
J~X 2 DVE
IN 3 TRI~I
I~X 4' CATVARI
IN 5 PANCA
I~X 6 SAT
IN 7 SAPTA
I~XHALE
IN 8 ASTAU IN 9 NAVA

I~XHALE

IN 10 DASA

IN 11 EKADASA

I':X 12 DVADASA

r N 13 TRA YODASA I~X 14 CATURDASA

I )I{ISTI: NASAGRAI

PIN1)A.SANA - 14 (Embryopose)

Hands up Uttanasana Head up

Jump - Chaturanga DaIJdasana Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump through

Lie down

PINl,)ASANA -10 Breaths Release hands

Chakrasana to Catvari (exhale) Ordhva Mukha Svanasana Adho Mukha Svanasana

Jump - head up

Uttanasana

SMIASTHITIH

137

MATHSYAS,ANA - 14 (Fish pose)

IN 1 EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRtNI Head up
EX 4 CATVARI Jump - Chaturanga DalJ9aSana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svana.sana
IN 7 SAPTA Jump through
EX 8 ASTAU Padmasana - MATHSYASANA - 10 Br.
IN 9 NAVA Release hands and feet
EXHALE
IN 10 DASA Chakrasana to Carvari (exhale)
IN 11 EKADASA Ordhva Mukha Svana.sana
EX 12 DVADASA Adho Mukha Svanasana
IN 13 TRAYODASA Jump - head up
EX 14 CATURDASA U ttanasana
SAMASTH1T1H
DRISTI: NASAGRAI/ BROOMADHYA 138

UTTANA PADASANA - 13 (Extended foot pose)

IN 1 EKAM Hands up
li,X 2 DVE Uttanasana
IN 3 TRtNI Head up
I',X 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva Mukha Svanasana
I':X 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump through
EXHALE Lie down
IN 8 ASTAU UTTANA PADASANA - 10 Breaths
fN 9 NAVA Chahasana to Catvari (exhale)
IN 10 DASA Ordhva M~kha Svanasana
EX 11 EKADASA Adho'Mukha Svanasana
IN 12 DVADASA Jump - head up
EX 13 TRAYODASA Uttanasana
SAM,ASTHITIH
I)RISTl: NASAGRAI 139

SlR~ASANA (Head standing pose)

140

IN 1 EKAM
EX 2 DVE
IN 3 TRINI
EX 4 CATVARI
IN 5 PANCA
ux 6 SAT
IN 7 SAPTA
EXHALE
IN 8 ASTAU ex 9 TN 10 ex 11 IN 12 I<',X 13

NAVA

OA8A EKADASA DVADASA TRAYODASA

DRISTI: NASAGRAI

SIRSXSANA - 13

Hands up Uttanasana Head up

Jump - Chaturanga Dandasana D rdhva Mukha Svanasana Adho Mukha Svanasana

Jump - Kneel down

Take position

SIR$ASANA - 25 Breaths Catvari

Drdhva Mukha Svanasana Adho Mukha Svanasana Jump - head up Uttanasana

SAMASTHITIH

141

BADDHA PADMASANA - 16 (Bound lotus pose)

IN EKAM Hands up
. EX 2 DVE Uttanasana
IN 3 TRINI Head up
EX 4 CATVARI Jump - Chaturanga DaI).c;lasana
IN 5 PANCA Drdhva Mukha Svanasana
EX 6 SAT Adho Mukha Svana.sana
IN 7 SAPTA Jump - through
EX 8 ASTAU Padmasana
IN 9 NAVA BADDHA PADMASANA - 10 Breaths
EX 10 DASA Release
IN 11 EKADASA Up
EX 12 DVADASA Catvari
IN 13 TRAYODASA Ordhva Mukha Svanasana
EX 14 CATURDASA Adho Mukha Svanflsana
IN 15 PANCADASA Jump - head up
EX 16 SOQASA Utta.nasana
SAMASTHITiH
DRISTI: NASAGRAI 142

YOGA MUDRA - 15 (Yoga gesture)

IN EKAM Hands up
EX 2 DVE Uttanasana
IN 3 TRIMI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana
IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump - through Baddha Padmasana
EX 8 ASTAU YOGA MUDRA- 10 Breaths
IN 9 NAVA Come up
EXHALE Hands on the floor
IN 10 DASA Up
EX 11 EKADASA Catvari
IN 12 DVADASA D rdhva Mukha Svanasana
EX 13 TRAYODASA Adho Mukha Svanasana
IN 14 CATURDASA Jump - head up
EX 15 PANCADASA Uttanasana SAMASTHJTIH [)RISTI: 13ROOMADHYA

143

PADMASANA - 14 UTPLUTHIH - 14
(Lotus pose) (Sprung up)

IN 1 EKAM Hands up IN 1 EKAM Hands up
EX 2 DVE Uttanasana EX 2 DVE Uttanasana
IN 3 TRI1)II Head up IN 3 TRt1)lI Head up
EX 4 CATVARI Jump - Chaturanga Dandasana EX 4 CATVARI . Jump - Chaturanga DaI)Qasana
IN 5 PANCA Ordhva Mukha Svanasana IN 5 PANCA Ordhva Mukha Svanasana
EX 6 SAT Adho Mukha Svanasana EX 6 SAT Adho Mukha Svanasana
IN 7 SAPTA Jump - through IN 7 SAPTA Jump - through
EX 8 ASTAU PADMASANA - 25 Breaths EX 8 ASTAU Padrnasana
IN 9 NAVA Up IN 9 NAVA UTPLUTfIIH - 25 Breaths
EX 10 DASA Catvari EX 10 DASA Catvari
IN 11 EKADASA Ordhva Mukha Svanasana IN 11 EKADASA Ordhva Mukha Svanasana
EX 12 DVADASA Adho Mukha Svanasana EX 12 DVADASA Adho Mukha Svanasana
IN 13 TRAYODASA Jump - head up IN 13 . TRAYODASA Jump - head up
EX 14 CATURDASA Uttanasana EX 14 CATURDASA Uttanasana
SAl'vlASTHITII-I SAlVlASTHITIH
DRISTI: NASAGRAI DRISTl: NASAGRAI

144 145 @

.

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146

MANGALA MANTRA

OM

SWASTHI - PRAJA BHYAH PARI PALA YANTAM NYA - YENA MARGENA MAHI - MAHISHAHA

GO - BRAHMANEBHYAHA - SHUBHAMASTU - NITY AM LOKAA - SAMASTHA SUKHINO - BHAVANTHU

OM

Let Prosperity be Glorified -

I JI._'l rulers, (Administrators) Rule the world with law and Justi<'l' Let Divinitjr and Erudition be protected

L t people of the whole world Be happy and prosperous

147

Shill'ilth alld Guru/i

149

DR1STIS

The nine looking places are called Nava Dristis, they are:

(1) NASAGRAI

Nose tip, center of ida and pingala na(;lTs-used most often.

(2) BROOlVlADHYA Ajna chakra, (Third Eye)

(3)' NABICHAKRA

Navel as in Adho Mukha Svanasana,

(4) HASTAGRAI Hand as in Trikol)1isana.

(5) PAOHAYORAGRAI Toes.

(6&7) PARSVA ORISTI

Far left or right as in Ardha Matsyendrasana.

(8) ANGUST A MA DYAI

Thumbs as in starting of Snryanarnaskara.

(9)

ORDHV A DRlSTI or ANTARA DRISTI Up to sky as in Utkatasana,

151

153

/

VAYUS

Vayu means 'air' but it does not refer only to the gross element: of air and its chemical properties. It also refers to 'Pranic air'. Prana Vayu moves through the body in a wave like motion and can be likened to the electromagnetic field, where the energy is in constant motion.

The Vayu in the body is divided into f~ve elementary parts (Paocha Maha). They are 'Prana Vayu', "Udana Vayu', 'Samana Vayu, 'Apana Vayu' and 'Vyana Vayu'.

Prana Vayu pervades the region from the larynx (throat) to the Diaplu'am. It is the !'orce by which the breath is drawn into the body (inhalation). The function of this vayu is Pranic absorbtion, it directs all the other vayus in the body.

Udana Vayu pervades the region from the throat upwards to the head. It controls organs above the throat, eyes, nose, ears, and brain. All sensory receptors are activated by this vayu. Through it we are concious of the outer world.

Samana Vayu pervades the region between the heart and the navel. It controls the digestive system, and all digestive functions. "Rasa" the essence of food is assimilated and carried to the entire body. It also activates the heart and circulatory system.

Aparia Vayu pervades the region below the navel. It governs all downward moving impulses of elimination; Menstruation and Child Birth, Urination, Excretion of Wastes and Semen from the Maie. It also governs exhalation.

Vyana Vayu pervades the entire body. It governs the circulatory system and through it, the muscles and joints. Itis responsible for erect posture, movement and co-ordination.

154

~\lli Udana Vayu
(I Prana Vayu
• •• II
, ...
• • • • Samana Vayu
• •••
• • • •
• •••
· ...
• Apana Vayu
~~ Vyana Vayu

155

PRA~AYAMA

According to Indian traditions, there are five elements, namely: earth, water fire, air and ether. In the manifest, empirical world, however, these 'elements are so mixed that none exists in its pure, original nature. Like everything else, even the air we breathe is a composite of all the five elements,

Normally, it is the function of the Vishuddha Chakra to puri,fY the air that we breathe. But when we perform Pral)ayama, the Vishuddha Chakra becomes activated and fully purifies the external air in such a way that it enters the system in its ot'iginal, p~re !'orm,_This pUI'e air is called Prana. The word Pranayama is a combination ot two words:

Prana, or 'pure air, and Ayama or development or' ~rogress., Taken together, the practice means developing the Prana or vital powers, Human beings have a life-span of about 100 years, In the same w~y, man's pitrs (souls of his ancestors) live for 100 years, The ~o(~s ll:re 100 years and Brahma lives 100 years, But time, as we know It, is dIfferent among human beings, pitrs, gods and. Brahrna. One year o~ a human being is equivalent to one day of a pirr , and one yea~ of a Fltr is equivalent to one second of a god, and one year ,of a god IS, eqlllvalent to one second of Brahrna. If the four yugas of human beings are repeated 1000 times, this is just half a day in the life of Brahma.. This idea is expressed in the Bhagavad-GJta.. . The span of 100 years for human beings depends on the strengt~ of their sense organs and the number of breaths each person takes In a day. On a~ average, man breathes 21,600 tim~s in a. ~,ay, I~ we allo:w our senses or our mind to go without restramt, or d· we ind ulge In excess eating or sex, our life-span will be reduced. On the other hand, with moderate living and elongated rechaka-puraka-kumbhaka: we can reduce the number of our daily breaths and elongate our lives. Suppose a man is destined to live for 80 years; h~ breathes. 21,600 x 365 x 80 in his lifetime. The duration of the breathmg of ordinary persons is short and so this man's 80 years is also comparatively short.

If he does Pral)a.yama regularly and controls his breathing ~roce~s and if this becomes a matter of habit, the duration of his breathing wJ!1 be

156

, hlll/\.III'd, and his life span will be 21,600 (elongated periods) x 3 5 x I'll 1'1. .. , i1'l to say from the point of view of the ordinary man, h an 11\'1' '~'I' I GO years Of 242 years or even more depending upon the durn- 111111 II(' brings to his breathing process using Pral)ayama ..

'1'111' First PraJ,la.ya.ma.

1'1.11,1 ,y. I~~ contr~ls the mental processes. The mind is naturally 1111 fabl , If Prana IS controlled (prana bandhas), the mind also comes (!neil!' onrrol. One must sit in Padmasana, making the spinal cord 'I ('l'! (vina danda), expanding the chest and sit facing the East. Then w i III both the nostrils one must inhale and exhale slowly and fully

(111h dation or Puraka, exhalation or Recaka), Then one must rernem- 1'1 r his teacher and personal God and then do full Puraka and Cull u, "Idca, Afterwards, one must do Mulabandha and Ut;ldIyanabandbn. Hili mui.ntaining the bandhas, again do a slow and full (dirgha) 1"lIld\ll and Recaka.·

I11I 111m must do Kumbhaka (retaining the breath) for as long 1l.!-1 11111, III ,ble. Then slowly do Puraka and then slowly Recaka and again

I IUllllldw. After doing this three times, one must do Puraka and

IllIdl d Il Galandhara-bandha); then one must slowly do Recaka and III l'III'lll-a and Kumbhaka. Do this three times. Then do RecakaI I .] I llVl' times. The' whole of this is one Pral)ayama and is called II I', I' tltll-Kumbhaka Pranayama. Another name is the PurakaI"!lI.I'ltll l Pral,layama. In this Pral).ayama, if the Recaka-Kumbhaka 1111. 1111' 20 seconds, then Puraka-Kumbhaka should be done for 30 III I I~l' aka-Kumbhaka and Puraka-Kumbhaka are done in a 2 :

III, ")11" people call this Antah-Kumbhaka (internal) and BahihIIiHI I, dill ("xternal), By practice one can increase the time duration I "1 J III III se, This Pral)ayama.. deans and purifies the mental and Is of the body.

157

'rll d

Becan pr anaynma.

A. in the case of the first Pral)ayama follow all the preparatory instructions and maintain all three band has, the Puraka and then the Kurnbhaka,

I lold the Kumbhaka for as many seconds as comfortable, Then do Rccaka slowly and gradually. Then do Kumbhaka; then Puraka and I~umbhaka and Recaka-Kumbaka, After doing Kurnbhaka in this way for three rounds, do Puraka-Kurnbhaka and Recaka-Kumbhaka and Puraka-Recaka. This Pral)ayama is called Puraka-Recaka Pranayarna. In this, if Puraka-Kumbhaka is done for 30 seconds, then RecakaKumbhaka is done for 25 seconds. The difference in this Pral)ayama between Puraka-Kumbhaka and Recaka-Kurnbhaka is only of five second.

The third Pr anayama

This PraQayama is called Samavrtti and Visamavrtti PraQayama.

Some people call it Anuloma and Viloma Pranayama. First inhale through both nostrils. Do sankha -rnudra, and leave all the air out through the left nostril. Then close the left nostril and inhale through the right nostril. Do Kumbhaka for as many seconds as is confortable. (The left nostril is called the Candra-Nadt and the right nostril is called the Surya-Nadt), Now exhale through the left nostril and then do Kumbhaka. The Kumbhaka period should be the same here as it was in the Recaka-Kumbhaka. After exhaling through the left nostril and retaining, inhale through the same (the left) nostril and do Kumbhaka for the same period of time. Then exhale through the right nostril and do Kumbhaka and do Pur aka through the right nostril. Do Kumbhaka. Then do Re cak a tb r o ug h the left nostril and do Kumbhaka. Then do Puraka through the left nostril and do Kumbhaka, Then through the right nostril do Recaka and Kumbhaka. Then inhale through the right nostril and do Kumbhaka. Exhale through the left nostril and do Kumbhaka. Inhale through the right nostril and do Kumbhaka. Exhale through the right nostril and do

158

Puraka through the right nostril and Kumbh~ka and Recaka through the same nostril. Do Kumbhaka. Then do Puraka through the same (right nostril). Do Kumbhaka and exhale through the same (right nostril). Do Kumbhaka and then do Puraka through the right nostril. Do Kumbhaka and Recaka through the left nostril. Do Kumbhaka. Then do Puraka through the left nostril and Kumbhaka, Do Recaka through the same left nostril and do Kumbhaka, Then through the same nostril (left) do Pur aka and Kumbhaka. Through the same nostril do Recaka and Kumbhaka and then through the same nostril Pur-alca and Kumbhaka, Recaka and Kumbhaka and Puraka and Kumbhaka. Do Recaka through the right nostril and then Kumbhaka. Do Pur'aka through the right nostril and Recaka through the left nostr-il, This is called Samavrtti and Visamavrtti Pranayama, In this the Recaka-Kumbhaka and Puraka-Kumbhaka together will be 26. There will be the same number of Puraka-Kumbhaka and RecakaKumbhaka.

The three bandhas should be as they are prescribed in the earlier two PraQayamas. In this Pranayama one can go on increasing the number of seconds by practice. 1?y practicing this Pral)ayama all NaQIs will be purified and any defects in the excretory system will be corrected. Also, the heart ":':ill be strengthened. This 'Pral)aya~a has been tried wit.h heart and tuberculosis patients with good results.

Bhastrik,a PraQ.a.yamA

nhastrika means bellow. Just as the smith uses the bellow to heat and lIwlt the metal, so also the Bastrika Pran ayama will heat up the .Jlllharagni and purify all body defects. The method of doing this "1'111)< yama is: sit in Padmasana in the erect position.

! )0 ful] Recaka and tighten the Molabandha and pull up the diaphI II!I, (i. . do Uddtyanabandha). Do a long Recaka-Puraka slowly for ['HIll' or' five times. Then do a full Puraka and hold both the feet (which III ill Ih padrnasana posture) in such a way that the heels or both feet

159

160

press both sides of the navel. Exhale rapidly and inhale rapidly. just as (hough you were a bellows PJ'CliliCJ I),Y a lilllilh.

When you feel tired or exhausted do Recaka completely and inhale. Do Kumbaka as long as comfortable. Exhale slowly and inhale deeply. Repeat the Bhastrika type of Recaka-Puraka. When you are again tired do Recaka completely and inhale. After doing this three times. do Recaka-Puraka deeply and stop. Diseases like asthma. hiccups, dry coughs (which are caused by phlegm) and eye diseases are also cured. This Pral).ilyllma helps awaken' the Kundalini which lies at the base of Susumna Nadt,

That is wIW this Pranayama is very important, and it is very important that we should observe correctly the three bandhas. If' the three bandhas are not correctly controlled this Pranayama not only becomes ineffective but gi~es cause to many diseases. It is important to remember that when you do Kumbhaka, the air should only be. held in the upper portion of the lungs and not allowed to enter the lower or abdominal portion of the lungs. To keep the air in the correct place make Uddtyanabandha. This is most important, If we do Kumbhaka without U<;l<;lwanabandha, the air will cause pressure on both the intestines, ultimately weakening these two organs, It might also cause a hernia or appendicitis, Itis most important that these PraI).ayamas be performed under the guidance of a teacher who has himself learned them by experience. Shankaracharya says that by doing Pranayama correctly, with correct control of the bandhas, we can not only purify the nerves and the five sense organs, but we can even have victory over death. The idea of Shankaracharya is that by practicing Pranayarna we will extend our life span and eliminate diseases.

161

CHAKRAS

The Sanskrit word Chakra denotes a circle or wheel that is in constant motion. Chalcras are centres of subtle energy 01' vital Force termed "Susumna Prana (Subtle Pr-ana ). There are seven major Chakras situated along the Susurnna No9.Q,I, a vertical Na(;h which runs from the base 'Mnladhara Chakra' passing through the spinal column 'VIDaDanda' and travels upward where it pierces the "Talu ' or palate at the base of the skull and joins with the plexus of one thousand na9Is named Sahasrara or the thousand petaled lotus. Kundalint, taken from the Sanskrit word 'Kundal' meaning coil, is likened to a sleeping serpent coiled at the base of the spinal column at the Muladhara Chakra. In the process of awakening this vital force, we increase the quantity of Prana which accumulates in the Chakras and simultaneously cleanse and· purify the nadts. The nadts are channels or vessels through which gross substances and subtle energy flow.

The first Chakra is named Mnlo9.dhara meaning foundation, it influences the excretory and reproductive organs of the body: It is the seat of' Kundalint energy. It is ruled by the element of earth.

The second Chakra is named Svad.histhana meaning the dwelling place of the self. This Chakra is dominated by the element of water and is the centre of procreation which is directly related tothe moon. It is located in the sacral plexus and a strong correlation to the repro-

ductive organs of the female~ .

The third Chakra is called 'Manipnra' meaning City of Gems, it is dominated by the element of fire. The digestive fire (Agni) aids the absorbtion of food in order to provide the whole body with energy. It is located at the solar plexus.

The fourth Chakra is 'Anahata' meaning uns trikcn and is located at the cardiac plexus or heart region and it is dominated by the element of air.

162

TIll' li!,( II hakra is 'Vishuddh:a' meaning pure and is located at th . l'III'\llnid plexus or throat region. It is strongly associated with purifi!':Ilinll not only of the Prana or Air inhaled and exhaled but of'sub'1(11111'1':'; entering the body. It has four divisions:

J\ hadya, relating to solid food; I\·d.Y:L. relating to drinking; 'll.oshya, relating to smooth Food; r ",hya, relating to taste.

It is here that all food and liquids are brought to a temperature suitaJill" for the body via a cooling mechanism. It is dominated by the element Akasha. Where the elements of the previous 4 Chakras are refil!I'd to their purest essence and they become Akasha.

'I'h . sixth Chaha is named 'Kjna' meaning authority or unlimited ]lowe!'. It is located at the pineal plexus at a point between the eyellrnws.When KUI)9alin'i passes through Kjna Chakra, the ego and dllality cease to exist.

'1'11(' II -vcru h Chakra "Sahaarara.' meaning thousand petaled lotus is 1')1' II t' I at the top of the cranium at the cerebral plexus.

II Win 1,oIizes self liberation, when Kund al int reaches Sahasrara ('Iwlll'li the illusion of the individual self dissolves.

'1'1111111..11 the practice of Astanga Vinyasa Yoga, the Kundalint is stilIud I(I.d (·0 move upward, and blockages within the Chakras are gra"11 dly removed,

.''',

163

Pag. 2 AI1P.nga Yoga in the Tradition of K. Pattahhi Jois

Pag.4 Vinyasa's chart

Pag. 6 Suryanamaskerc Mantram Pag. 8 Sruyanamaskara Benefit Pag. ] 0 Snryanamaskara 'a'

rag. 12 Snryanamaslcnrab

Fag. 14 Primary series

drawings

Pag, 18 Yoga Chikitsa

Fag. 20 Padnngusjhnsana

Pag. 20 Pada Hastasana

Pag.22 Utthita Trikonasana Pag.24 Utthita Parsvalconnsana

Pag .. 26 Praenrita Padottanasana a. b Pag. 28 Prasarita Pndortanasana c, d Pag. 30 Parsv5ttanasana

Fag. 32 Utthita H. Padangu~thasana Pag.34 Ardha B. Padrn ottanasana Pag. 36 Urkatasana

Pag. 38 Vrra.bhadrnsana

Pag'. 40 Paschimattanasana a, b, c, d Pag.42 Pnrvattnnasana

Pag. 44 Ardha Baddha Padrna P. Pag.46 Triang Mukhaekapada P. Fag.48 Janu &r~asana a, b, c Pag. 50 Marlchyasana a, b

£lag. 52 Marlchyasana c, d

Pag. 54 Nnvnsana

INDEX

Pag. 56 Bhujapidasana

Pag.58 Kurrnasana SuptakOl-masana Pag. 60 Garbha Pindasana

Pag.62 Kuklwtasana

Pag.64 Baddha Konasaua

Pag. 66 Upavistha Kona.sana

Pag. 68 Supta Konasana

Pag.70 Supta Padangu~thasana Pag. 72 Supta Parsvasahita

Pag.74 Ubhaya Padangusthasana Pag. 76 Ordhva Mukha P.

Pag.78 Setu Bandhasana

Pag.80 Ordhva Dhanurnsana Pag.82 Vinyasas chart

Pag.84 Intermediate series
drawings
Pag.87 Pasasaua
Pag.88 Krounchasana
Pag. 90 Salabhasana a, b
Pag.91 Bheb\sana
Pag.92 Dlianurasana
Pag.93 Parsva Dhanurasana
Pag.94 U~trasana
Pag. 95 Lagbuvajrnsana
Pag. 96 Kapotasana
Pag.97 Su pta Vaj rasana
Pag.98 Bakasana Pag. 99 Bharadvajasana

Pag. 100 Ardha Matsyendrasanu.

165

I'lg. IO:.! Eka Pada &r~asana Plil . 104 DWl Pada ~'ir~asana I' l, . 106 Y oganidrasana

I', . 106 Tittibhasana

I'll! . 108 Pincha MayDfflsana P 19. 110 Karandavasana

I'ag. 112 Maynrasana

I'ug. I 1.3 Nakrasana

Pag. 114 Vatayanasana

p[lg. 116 Parighasana

Pag. 118 Gomukhasana

Pag. 120 Supra Ordhva

Pada Vajrasana

Pag. 122 Mukta Hasta &r~asana Pag. 124 Baddha Hasta &r!?Ltsana Pag. 126 Ordhva Dhanurasana

I'ug. 128 Finishing Asanas drawings

Pag. 130 Benefits

Pag. 132 Salamba Sarvangasana I 'ag. 134 Halasana

Pag. 135 Karnaptdasana

Pag. 136 Ordhva Padmasana Pug. 137 Pin9iisana

Pag. 138 Mathsyasana

Pas', 139 Uttana Padasana Pug. 140 ~)'ir!?asana

(lag. 142 Baddha Padrnasana

INLmx

Pag. 143 Yogamudra Pag. 144 Padtnasana Pag, 145 Utpluthlh

Pag. 146 Mangaia Mantra

Pag. 15J Dristis

Pag.154 Vay us

Pag.156 PrA'Q.AyAma

Pag.157 The First Pral).ayama Pag.I58 The Second PraJ)ayama Pag.158 The Third Pral).ayama Pag.159 Bhastrika PraI.layama

Pag.162 Chakras

166

..

Lmo l\tliel~ is a devoted student of Sri K. Pattabhi .Jois who began practising A:;;ranga Yoga in 1989, since then his practice has evoked many life changes.

In 1993 he left his professional vocation in theatre as a technical director. Now he direct and teach with his partner Tina Pizz imenti in their" As;tanga Yoga School" in Rome Italy.

Linos dedication to his Guru and own astanga practice has led him to this challenge of recording the in ner meanings and practical application of the Vinyasa system.

" As a result of his efforts he has kindly produced this text"