Book Inside Pages Final Part 2

- YOGA -
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Hathasya pratham angatvad asanam purvamuchyate,

Kuryat tad asanam sthairyam arogyam changelaghavam.
Meaning: Asana or posture is the first component of Hatha Yoga.

Asana brings mental and physical steadfastness, good health and an
overall feeling of lightness.
Utkwwa-asana Mukt-asana Jangha-shakti-vikasak-asana
Padsanchalan-asana (a) Padsanchalan-asana (b)
Some examples of Asanas

TOWA RD S A HOLIST IC WAY OF LIF E 25
Yogic postures positively influence various organs of the body and

the endocrine glands. Pranayam is a set of breathing exercises that
affect the mental and physical activities of the body. They also help
in raising Kundalini Shakti* (life force) during meditation.
W H AT I S Y O G A
Unlike common misconceptions, yoga is a practical aid, which

harmonises the body, mind and spirit. It is a scientifically developed,
methodical, and ancient systematic discipline which has the lofty
goal of helping human beings become aware of their deepest
spiritual nature. The yogis mastered this system over centuries
through consistent and persistent research and practice.
‘Yoga is not for those who fast or torture their flesh, who sleep too
much or too little, or those who work too much or too little.’
- B H A G AVA D G E E TA -
It is now proven that the continued practice of yoga ensures a

healthy life, which in turn leads to the attainment of the highest
spiritual levels. Some of the common misconceptions about yoga
are that it —
- Is a religion
- Develops hypnotic powers
- Is for curing diseases by force of will
The Vedic Rishis (Sages) explained the various facets of yoga which
can be considered to be a spiritual discipline, such as:
Karma Yoga: Encourages one to carry out his or her karma

(action) diligently
*Explained elaborately in the chapter Pooja (Worship)

26 TOWAR D S A H O L I S T I C WAY O F L I F E
Bhakti Yoga: Creates the hunger to merge with the omnipresent

Supreme Power
Jnana Yoga: Helps in realising the true Self
Raja Yoga: Helps the individual to elevate himself above the
physical, mental and emotional realms and ultimately attain
eternal peace within.
H AT H A Y O G A
Ha means ‘sun’ (prana) and Tha means ‘moon’ (apana). This yoga
brings together the Pingala (prana) & Ida (apana) in you. Through
the practice of asanas (postures) and pranayama (breath control to
channelise life force), this yoga energizes the subtle nadis (channels).
This physical process enables you to overcome the challenges in
your preparation for the limitless. It helps to remove the ‘form
obstacles’ which you would encounter at every step in your
progress, as mentioned in the Ashtang Yog. Each day, an individual’s
level of consciousness varies in proportion to the different mental
and emotional situations. The state of consciousness is visible in
one’s body postures. Conversely, one’s body postures can create
a corresponding level of consciousness i.e. if you consciously sit
in different asanas, you can elevate your consciousness. Besides
this, Hatha Yoga gives numerous advantages to the practitioner in
everyday life.
A S H TA N G Y O G A
In the 3rd century BCE, Maharishi Patanjali consolidated a

spiritual system, which he called the Ashtang Yog. This is akin to
Raja Yog and also combines the traits of the others. Ashtang Yog
consists of an eight-step-ladder or eight-limbs; Yama, Niyama,

Asana, Pranayam, Pratyahar, Dharna, Dhyana and Samadhi.
The first five limbs constitute Bahiranga Sadhana (external penance)

and the remaining three limbs constitute Antaranga Sadhana
(internal penance).
Bahiranga Sadhana
The first five steps of external sadhana are...
1. Yama (self-restraint)
The attainment of this is based on acceptance and practice of:-
a. Ahimsa (non-violence): To not harm others through thought,

word or deed.
b. Satya (truth): To be honest in thought, word and deed.
c. Asteya (not-stealing): To not steal in thought, word or deed.
d. Brahmacharya (celibacy): To maintain chastity in thought,

word and deed.
e. Aparigrah (not-hoarding): To not possess more than is essential

for living.
2. Niyama (observance of rules)

This, too, has certain requirements:
a. Shauch (not Swatchha): Internal and external purity.
b. Santosh: Contentment with what is and what one has.

(It gives bliss to the yogi who feels blessed by God)
c. Tapas: Austerity in thought, word and deed.

(Self-control & restraint, along with hard work makes a person
strong in mind, body and character.)
d. Swadhyaya: ‘Swa’ means ‘self ’ and ‘adhyaya’ means ‘study’

(Introspection with honesty. The study of divine teachings with
keen intent in a pure place.)
e. Ishvar Pranidhan: Complete surrender to the Supreme
3. Asana
(To be seated in a firm place and in a comfortable posture)
(Full chapter titled ‘Asana’ is devoted to this topic)
4. Pranayam
(Breathing exercises)
(Full chapter titled ‘Pranayam’ is devoted to this topic)
5. Pratyahara
(Abstinence from taking in external thought-stimulation or
anything sensory)
i.e. withdrawal of the senses from external worldly objects. Senses
convey everything to the mind. In order to discover what is within,
one has to close the doors to the outside world. Once the external
world ceases to have any significance for the evolved being, assisted
with pranayam, he embarks on the inner journey.
Antarang Sadhna
A three stage process called Samyama, the steps of internal sadhana
are...
1. Dharana (Concentration of the mind)
The mind is extremely wavering. One needs to bring it to focus

with intensity and determination on a singular purpose. Retaining
oneself in some certain self-selected state, quite like a tight rope

walker! ... Dharana is the ability to concentrate on the problem-
solution. With the practice of Pranayam, the mind becomes
refined and with Pratayahara (withdrawal from the senses) the
senses come under control. The wise Yogi then enters the sixth
stage of Ashtang Yoga called Dharana. Here, he concentrates on a
single purpose like Arjuna in the Mahabharat, who could only see
the eye of the fish.
2. Dhyana (Meditation that leads to a deeper inner tuning)
When one becomes so absorbed in one’s Dharana that one can’t

be distracted and there is no need to hold the consciousness to
one’s Dharna by force - then one is in Dhyana. When the mind
of the Yogi is so filled with the intensity of Dharana, the result is
Dhyana.
A state of creative ecstasy when one is thinking about one thought

only. However, this state does not come about suddenly; one has
to “work up” oneself to it through Dharana. In spiritual evolution,
this advanced stage comes about through meditation.
3. Samadhi (Complete oneness with the absolute)
To start with, the concentration is a forced one (Dharana), then

you become carried away with it (Dhayana), and then comes the
insight!! (Samadhi).
The culmination of the three step process of Samyama (a term

referring to to the last three stages of yoga). Like in a riddle …
focused efforts … full involvement and then the solution comes
in a flash – Bingo*! The point of clarity in understanding; effort,
* The words flash and Bingo do not refer to any game of chance! They refer
to - “a very short time frame, like in an instant”.
steady pause and applause! This is the ultimate in-the-body

experience. Giving up all forms. Understanding and then being
one with the spiritual goal (The Absolute). The ultimate quest of a
wise Yogi is to reach this eighth stage called Samadhi.
At this stage, the tongue fails to talk. Mind and intellect stop and
the material world disappears. Only Atma (self or soul) remains and
the duality between He, the Absolute and Me, the Atma merges.
This is also referred to as the state of ‘zeroness’. The Upanishdas say
that the Self is the same as Brahma, the Absolute and the goal of
life is the realisation of oneness with Brahma.
In a nutshell – While practicing the eight Sadhanas, one realises

that the mind is the king of the senses. But like a wild, untamed
animal, it is not even in one’s own control. It can wander aimlessly
and side-track a Sadhak. For example, we may fix an hour in the
evening for meditation, however, when we sit with the aim to
meditate, the mind quickly provides an alternate suggestion. It
says, ‘it is better to meditate in the morning instead’. The next
morning, the mind again does a turn-around and lures one away
from meditation, there by creating constant gaps in one’s practice.
The process requires one to control the restlessness of the mind and
take it to the ultimate goal. Maharishi Patanjali gave the guidelines
for this. To say the least, these practices bring self-confidence and
a positive attitude towards life in general.
Of the three internal Sadhana steps, Dharana may be gross or subtle

i.e. the mind, at the external level, may be fixed either on a deity or
any part of the body like the nose, heart or the middle of the two
eyebrows. Or on the subtle level, the mind may be fixed on an internal
space. When Dharana (concentration) is practiced uninterrupted, it
becomes Dhyana (intense). Dhyana, helps purify mental thoughts.
Constant practice of Dharana and Dhyana leads to sound health of
the body, creates alertness and peace of mind. Consequently, it leads
to happiness within. Constant practice by the Sadhak brings him to

the peak of his meditation and he finally enters the field of liberation
of the soul through the last step of Ashtang yog i.e. Samadhi - oneness
with the SELF!
YOGA, THE REAL PEACE
Humans in today’s fast paced world face extreme stress and strain
in every walk of life. Contentment is hard to come by. Although
material progress has brought all the luxuries of life within reach,
it has not managed to provide inner satisfaction or happiness. A
strange kind of unease and an inexplicable disturbance in the mental
equilibrium hampers any real satisfaction. The fact is that although
materiality analyses the outer superficial needs of life and provides
so called remedies and solace as may seem to be needed, it manages
to only soothe the senses without touching the soul. This is the root
cause of the restlessness that afflicts us. When the balance between
material growth and spiritual advancement is uneven, disharmony
and disenchantment arise, giving rise to all the resulting problems
as are visible in today’s society.
BODY AND SOUL BAL ANCE THROUGH YOGA
A perfect balance between mind, body and soul is a must and this is
exactly what yoga achieves. Both thinkers and medical practitioners
around the world have begun to vouch for the efficacy of yoga,
calling it an ideal blend that enables a person to live happily both
with himself and with those around him. It is a science that enables
man to be in touch with his real Self. Yoga purifies the physical and
the psychic, the mental and the spiritual at all levels. Yoga is not
a religious cult but a set of rules for achieving a contended way of
life, improving both the introspective and discriminating levels of

the mind.
Just the way a matchstick is a must to light a lamp, a spiritually

realised master or guru is an absolute must for achieving the above
goal. The guru diligently moulds the vessel to receive the divine.
The guru rightly instructs and guides a disciple, making him
conscious of the fact that unless the disciple breaks the shackles of
cause and effect, he will continue to be imprisoned in the cycle of
birth and death.
Kalesh (Cause of mental Agitation and Sorrow)
Resolving mental disturbance is the first step while preparing for

asanas. A calm mind is the foundation. Constantly being alert and
aware about the mental state and bringing oneself back to a calm
state, one can prepare the grounds for asanas, the practice of yoga
and spiritual advancement. The disciple needs to understand the
following five afflictions, being the cause of mental disturbance
and sorrow. Having introspected with honesty, it becomes clear in
an instant that the cause of sorrow is within oneself! ‘I myself have
created the limitations I have!’ The disciple needs to cross these
barriers and break free from the mental unrest.
The Five Afflictions
1. Avidya (Ignorance): Ignorance makes a person forget his real

Self and thus, he continues to live in the darkness of the material
world. The power of knowledge dispels this darkness.
2. Asmita (Egoism): The moment one acquires even a little

knowledge, one tends to think the world of oneself, as if one knows
it all. He tends to think of himself as a superior individual. Here lies
the birth of ‘I’ or egoism. This further leads to ‘me’ and ‘myself ’, in
other words - selfishness.
3. Raag (Attachment): Attachment to materiality leads to

possession and accumulation. Loss of the same is a cause for sorrow.
Attachment could even be to pleasure giving subtle emotions.
One tends to repeatedly seek the joy of their experience (desire).
Unfulfilled desires, to which one is attached, become the cause for
sorrow.
4. Dwesh (Aversion): When attachment is thwarted or possessions

(material or non-material) are at stake, one dislikes, hates and even
becomes aggressive. When you are attached to something, you are
averse to anything that can take it away. This threat of potential
loss causes aversion or even hatred thereby taking away the calm
and peace of mind. Aversion is a natural outcome of attachment as
aggression.
5. Abhinivesh (Fear of death): Fear of death is intrinsic from the

very moment of physical birth, in all living creatures. It is the dread
of physical and mental annihilation and a phobia for the unknown
element called death.
The guidance and grace of a guru helps a disciple cross over these
barriers and strive towards that ultimate goal of Sat-Chitta-Anand
(merging with truth, consciousness and bliss). However, the
disciple needs to pay close attention to the following characteristics
to achieve such a state:
1. Simplicity: One must be simple in thought, word and deed.
2. Sincerity: One must maintain harmony between thought, word

and deed.
3. Humility: One must remain humble without boasting in life.
Creating a state of constant awareness is yoga’s greatest gift to

human kind. Awareness is like a bridge over a restless river of
materiality. It helps to rid a person of discomfort, turmoil and

torture which are caused by attachment and aversion.
Let us take an example. A modern-day parent would rush out in

anguish on hearing of their child’s accident, but on discovering that
the child was not theirs, loses interest immediately. This is because
they do not feel any sense of attachment to the other child. This
attitude limits intellectual development and keeps a person within
the narrow confines of ignorance. It is essential for the spiritual
growth of any person that they expand their awareness to include
the welfare of all of God’s creations. By doing so sincerely and
expanding one’s love and consideration for the whole universe and
seeing everybody as a reflection of one’s own self, one can achieve
the ultimate goal of self-realisation. The whole world, then, will be
ours in love, peace and brotherhood. Yoga can serve as a medium to
attain a sense of equanimity, everlasting peace, pleasure and blissful
silence.
An awareness of being in the present moment is essential for any

task at hand without concern about the past or the future. A true
yogi realises that the body is a temporary shelter for the spirit or the
soul. They therefore enjoy the present with full awareness and do not
get restricted by the past or the future, thereby maintaining a sense
of balance. This attitude avoids unnecessary desires from taking
root in the mind. The discipline, brought about by yoga, helps the
practitioner to focus on their duty, without concern about the fruit
of action.
Apart from focusing on the present moment and doing one’s duty
without worry of the past or future, yoga also helps the yogi to
acquire equanimity and presence of mind. Thus, one is able to steer
clear of constant hurry, impatience and the resultant frustration.
- HUMAN BODY -
The study of the human body is a mixture of anatomy (study of the
structure of the body) and physiology (study of the functions of the
body). The body consists of the skeleton, tissues and organs and
each tissue and organ has its own particular function to perform.
A brief summary of these systems is given below:
The Locomotor System
This includes certain bones, cartilages, membranes, muscles, fascia

and tendon sheaths. Over-working, energy blockages, lack of
circulation or natural aging of these body systems leads to stiffness,
swelling and pain of the joints leading to diseases such as arthritis.
The Blood Vascular System
Blood pumped by the heart is purified by the oxygen in the lungs.

Carbon dioxide collected from tissues is eliminated by the lungs.
All blood passes through the kidneys several times a day and waste
products are filtered and the body’s fluid balance is maintained.
The liver filters blood coming from the digestive tract and in
turn secretes bile which aids digestion. Related diseases are -
atherosclerosis, aneurysm and hypertension.
The Digestive System
With the help of enzymes, hormones and bile, food is broken up

in the digestive tract. Minerals, nutrition, etc. are absorbed in the
gastrointestinal tract, mainly in the small intestine. The filtration
and elimination of waste is done by the blood in the liver and
kidneys. Some absorption takes place in the large intestine and
the solid waste is defecated through the anus and liquid waste
through the urinary system. Teeth, gallbladder, liver, spleen, small
intestines and pancreas are the main parts of the digestive system.
They must be taken good care of. Diseases of the digestive system
are - hyperacidity, peptic disease and pancreatitis.
The Respiratory System
Body cells need oxygen to remain alive – this is a vital function for
survival. Air is inhaled into the lungs, oxygen is absorbed by the
blood and carbon dioxide is expelled by the pair of lungs through
the nose, the mouth and the wind-pipe. Proper functioning
of the lungs is essential for survival and good health. Diseases:
pneumonia, influenza, asthma and COPD (chronic obstructive
pulmonary disease).
The Ductless Gland System
The function of the ductless glands or endocrine organs is to secrete

substances which influence metabolism and other body functions,
directly into the blood. The most important ones are –
1. The Pituitary Gland: The Pituitary Gland is located at the

centre of the skull. This is called the ‘master gland’ as it controls
other glands and in fact most major functions in the body. If the
Pituitary Gland does not work efficiently for any reason, numerous
physical and mental problems may result.
2. The Thyroid Gland: This gland has two lobes and is located at
the root of the neck. The two lobes are placed, one on each side
of the trachea, and are connected by a strip of thyroid tissue. It
produces thyroxin hormone, which helps in sexual development
and physical growth. It also regulates the body’s metabolic rate.
Another hormone produced by this gland is calcitonin, which
reduces the level of calcium in the blood. Deficiency in secretion
at birth leads to retardation of mental and physical growth, and in
adults the skin becomes thickened and dry with a tendency to gain
weight and untimely hair loss. Yoga and acupressure can treat and
cure this malfunction.
3. The Parathyroid Gland: These are four in number, and located

behind each side of the thyroid gland. They produce hormones
which control calcium levels in the blood for proper functioning
of the nervous system and the muscular system as well as bone
density.
4. The Adrenal Gland: These two small glands, triangular in shape,

are located at the top of the kidneys. The hormone secreted by
them helps the body to control blood sugar, burn protein and
fat and react to stressful situations like a major illness or injury
and regulate blood pressure. Disorder in the same leads to muscle
weakness and cramps. Yoga and acupressure can treat and cure
their malfunctioning.
5. The Thymus Gland: Located in the thoracic cavity, just near the
heart, it controls the immune system. When healthy, it protects
against disease and when unhealthy, it induces dullness and
lethargy in the body and brain. Yoga and acupressure can treat and
cure its malfunctioning.
6. The Pineal Gland: The pineal gland is located in the centre of the
brain towards the forehead. It secretes a hormone called melatonin,
which boosts the energy levels and assists in slowing the ageing
process, regulates reproductive hormones and also controls sleep
patterns. It also helps in overcoming fatigue and hypertension.
7. The Prostate Gland: Located around the neck of the urinary

bladder, it is in the shape of a chestnut. When inactive, it creates
retention of urine, night urination or pain in the urinary tract. Yoga
and acupressure can treat and cure difficulties of this gland too.
The Uro-genital System
This includes organs of the urinary system and the reproductive

system. The urinary system contains kidneys, ureter, bladder and
urethra. The reproductive system contains the sex cells. The main
organs and tissues in males are: external genitals, prostate, seminal
vesicles and testicles. In females the main organs and tissues are:
ovaries, uterus, vagina, fallopian tubes and external genitals. Yoga
can cure issues created in the uro-genital system.
The Nervous System
This system contains the brain, brain stem and the sciatic nerve.
This nerve is further divided into two, leading down through each
leg to the toe. Diseases: meningitis, tuberous sclerosis and stroke.
Pranayama and yoga can cure all nervous system disorders.
Special Sense Organs
These include taste, smell, sight and hearing as well as the tactile
functions of the skin. Diseases: cataract and deafness.
The Excretory System
This relates to the excretion of waste products from the body.

The organs are urinary tract, lungs and the colon. Diseases:
haemorrhoids, anal polyp and anal fissures.
- ESSENTIALS OF YOGA -
TIME
The morning time, before breakfast, is regarded as the ideal time

for practicing yoga. Yoga can also be practiced in the evening (or
at any other convenient time) provided the stomach is not heavy
with recently partaken food. A minimum interval of three to four
hours between having eaten and asana practice is a must. A half-
an-hour gap is good for practicing asanas after having drunk water,
tea or juice. The body should be restful and relaxed at the time of
practice.
PLACE
The place of practice should be neat, clean and well ventilated.

There should be a constant supply of fresh air but care should be
taken to avoid a cold draught. One may use a woollen carpet, rug,
blanket or a mat to sit on. Do not sit on a bed for yoga practice.
The surface must be firm.
SILENCE
Silence must be maintained during practice. Any conversation

including mental activity is to be avoided. Even listening to music
is to be avoided. The main goal of Ashtang yog is self-realization
and music is also a distraction to the inner journey. Silence helps to
preserve energy and provides better focus during practice.
REST
Yoga has two types of rest – the short rest and the long rest. The
short rest should last between six to eight seconds only. Short rest
is taken while changing position between asanas. The long rest is
taken at the end of the entire practice of asana and pranayama. The
best way to take a long rest is in the form of the shavasana or the
corpse posture.
CLOTHING
Clothing should be loose-fitting, comfortable and light. It should

preferably be made out of cotton.
B AT H I N G
Bathing before yoga asana is a matter of personal choice. Some

people feel at ease after taking a bath and then practicing asanas
while others feel refreshed taking a bath once the yoga session is
over. Maintain a 30 minute gap between taking a bath - before or
after - and the asana practice.
PRACTICE
An individual should practice yoga asana according to the nature of

his disease and physical condition. In some cases, an asana may be
essential, in others pranayama, but in most cases a combination of
the two is advised.
- ASANAS -
As mentioned before, the word asana means posture and it is said
to be the ‘third limb’ of yoga. Asanas bring steadiness to the body
and alertness in the mind. With practice, the aspirant can keep the
body flexible and agile. The process of cell degeneration and onset
of disease can also be delayed. With right practice, even a disease-
free state is achievable.
Meditative Postures
Padmasana: The Sanskrit word padma means lotus. The body

assumes the lotus posture in this asana, therefore the name. It is
also known as kamalasana.
Technique: Sit on a folded blanket on the floor. Spread your legs

out in front of you. Then, slowly, bend your right leg by holding
the ankle of the right leg with the left hand. Draw it inside the left
leg, lifting it upwards with the help of the hands and placing the
foot on the left thigh (as in pic). Bend your left leg and hold the
ankle with your right hand and similarly place on your right thigh,
crossing the left leg over the right. Bring your left hand to rest on
the left knee and your right hand on the right knee. Touch the
tips of the thumbs of both hands with the tips of the index fingers
as shown in the image. Keep your eyes open and look at the tip
of your nose. After a while, close your eyes for meditation. Stay
in this position for a few minutes according to personal capacity,
increasing the time later. Do not feel disappointed if you are unable
to achieve this asana at first. Often, it takes time for the joints of
the legs to open. With dedicated practice, this asana is easy to
achieve.
Benefits: Cures stiffness in legs, reduces pain in the knees and

ankle joints, stimulates the endocrine glands, diminishes sexual
urges, makes one mentally alert and cures insomnia, hysteria and
asthma. Padmasana is very useful for japa, pranayama, dharana,
dhyana and samadhi.
Siddhasana: Posture of the adept or proficient, this asana is more

appropriate for siddha yogis or proficient practitioners of yoga.
Technique: Sit on a blanket and spread the legs straight in front

of you. Bend the left leg at the knee and place the left heel on the
muladhara (perineum). The sole of the left foot should touch the
right thigh. Bend the right leg and place the heel at the root of the
genitals, as illustrated. Ensure that the toes of the left foot lie in
between the calf muscles and the thigh of the other leg. Keep the
head, neck, spine and waist erect. Rest your hands on your knees,
touch the tips of both hands with the tips of the index fingers as
shown in the image and look at the tip of the nose or close your eyes.
This completes the asana. Start with 10 to 15 minutes duration,
gradually increasing the time.
Benefits: Cures stiffness of the joints, purifies all the nadis in the
body, helps to cure asthma and heart problems, cures indigestion,
dysentery, semen disorders and promotes spiritual powers.
Note: Married men should not sit in this asana for long and women
should do so only when observing celibacy.
Vajrasana: Also known as the kneeling posture, vajr means strong

and firm. Hence, the vajrasana makes the aspirant physically and
mentally strong.
Technique: Sit on a carpet with both legs folded back at the knees.
The heels should form a kind of seat for the buttocks to rest on.
The toes of both feet should be kept together. Place your hands on
your knees.
Benefits: Cures rheumatic pain in the knees and creates mental

balance.
Note: This asana may also be practiced immediately after intake of

food, as it aids in digestion and eliminates flatulence.
Sukhasana: This is one of the simplest of the asanas, wherein

the body is completely restful and relaxed. It is suitable for any
kind of worship.
Technique: Sit on a blanket in the easy posture, keeping the waist,

back and neck straight and in one line. The hands should be placed
on the knees in a comfortable position, as seen in the image.
Benefits: Since this asana can be maintained for an indefinite

period, the spinal column becomes healthy and strong. It is an
easy posture for japa, pooja, bhajan and dhyana.
- SURYA NAMASKAR -
( S A L U TAT I O N T O T H E S U N )
Our Sun God is the source for sustained life on Earth. In this sense,
‘sun chakitsa’ or ‘solar cure’ is the best remedy to handle the maladies of
a busy and competitive world. It has been considered therapeutic since
ancient times.
Sun worship and Sun colour therapy have been acclaimed by Vedic
science to have healing effects. Surya Namaskar exercise is a yogic
system to awaken and develop a body’s functions to enable self-
realisation. It plays an effective role in subduing the emotional
imbalances. Solar colour therapists help clients to improve their
quality of life.
11 2
10
3
1 & 12
4
9
5
7 6
The 12 stage process of Surya Namaskar
Surya Namaskar is an exercise for the whole body comprising twelve

simple and very useful yogic postures. The process starts with
standing posture No.1, continues clockwise No.2 through No.11,
ending with standing No.12. While performing Surya Namaskar,
homage is paid to the Sun God. Ideally, different mantras, as listed
below, are recited with each posture. However, those who do not
wish to chant mantras may omit them while doing the asana. These
are different names of the Sun god.
Om Mitraya Namah \ fe=k; ue% • Om Ravye Namah \ jo;s ue% •
Om Suryaya Namah \ lw;kZ; ue% •Om Bhanave Namah \ Hkkuos ue
• Om Khagaya Namah \ [kxk; ue% • Om Pooshne Namah \ iw’.ks
ue% • Om Hiranyagarbhaye Namah \ fgja.;xHkkZ; ue% • Om Marichye
Namah \ ejhp;s ue% • Om Aadityaya Namah \ vkfnR;k; ue% • Om
Savitrey Namah \ lfo=s ue% • Om Arkaya Namah \ vdkZ; ue% • Om
Bhaskaraya Namah \ HkkLdjk; ue%
A detailed explanation with illustrations has been systemically

provided to assist the aspirant to practice without any other
guidance.
Note:
1. An open and clean place is required for Surya Namaskar
2. Practice early morning, while facing east
3. Increase the number of Surya Namaskars steadily up to twelve
rounds
4. Patients of heart problems and hypertension should avoid the
exercises
Step-by-step Technique
1. Namaskar (Salutation)
Technique: Stand facing the Sun and fold your hands. Now place the
folded hands at the centre of your chest in the namaskar mudra or pose.
Keep your knees, toes and heels close and your neck, head and spine,
erect. Inhale through the nose and fill your chest with air by keeping
the stomach tucked in. Focus at Anahat chakra point located behind the
heart. Mentally recite ‘Om Mitraya Namah.’
Benefits: Brings peace to the mind and cures lung and throat problems.
It activates the Anahat (Heart) Chakra.
2. Parvat (Mountain)
Technique: Inhale and raise both arms upwards. Focus on Vishuddha

chakra point located at the back of the neck at the throat level.
Hold your breath as per convenience and bend backwards from the
waist while reciting the mantra ‘Om Ravye Namah.’ Stretch your
entire body as you see in the picture, keeping your eyes open as
you look at the sky. In this pose, your chest will thus be expanded.
Benefits: It improves eyesight, cures lungs and alimentary canal

problems. It activates the Vishuddha (Throat) Chakra.
3. Hastapad (Hand & foot)

Technique: While holding your breath, bend downwards and place

your palms on the floor. Make sure that your fingertips are in line
with your toes. Exhale and touch your nose or forehead to your
knees without bending your knees, as described in the picture.
Focus on the Muladhara chakra point located between the genitals
and the anus, slightly above the rectum. While doing so, recite the
mantra ‘Om Suryaya Namah.’
Benefits: It not only strengthens the chest region, but also cures
diseases of the legs, toes and abdomen. Hastapad also reduces
abdominal fat, improves eyesight; cures lung and alimentary canal
problems and activates the Muladhara (Root) Chakra.
4. Ekapadaprasar (One-legged-spread)
Technique: Place your right knee and right toes in front of your
right armpit; straighten both arms and place both palms firmly on
the floor. Inhale through the nose and place your left leg behind
as seen in the picture. Focus at Agya chakra between the eyebrows.
Recite the mantra ‘Om Bhanave Namah’ mentally, and bend your
neck as far backwards as possible without strain. As you hold your
breath, ensure that your abdomen is pressed inwards.
Benefits: Cures problems of the throat, small intestine and liver. It

activates the Agya (Third Eye) Chakra.
5. Bhudhar (Equestrian)
Technique: Exhale and straighten both arms and place both palms
firmly on the floor. Focus on Vishuddha chakra point located at
the back of the neck at the throat level. Recite the mantra ‘Om
Khagaya Namah’ mentally and stretch your right leg backwards.
Now bring both the legs together and make sure they are parallel
to each other. Let both the palms, heels and knees remain together.
Keep the waist, elbows and head in a straight line and keep the
weight of your entire body on the hands and the toes.
Benefits: Cures abdominal problems, ailments of the knee, calf

muscle, arm and hands. Reduces abdominal fat and bulk around
the waist. Activates the Vishuddha (Throat) Chakra.
6. Ashtangnamaskar (Salute with 8 limbs)

Technique: Inhale and hold breath while mentally reciting the

mantra ‘Om Pushne Namah’, while focussing on the Svadhisthan
chakra point located four fingers above the Mooladhara chakra.
Keep legs and palms on the floor. Now place your head, chest and
knees on the floor by bending the arms at the elbows. Place the
chest between the arms and pull your stomach inwards. Take care
not to touch the nose and stomach to the floor. Then, exhale.
Benefits: Since all eight limbs (two palms, two knees, two feet,
chest and head) touch the floor in this asana, it receives complete
blessings from the Sun god through which both the mind and the
body are strengthened. The spinal nerves are toned and muscles
and nerves of the arms and legs are also strengthened. It activates
the Svadhisthan (Sacral) Chakra.
7. Bhujang (Cobra)
Technique: Lie on your stomach, with legs and feet spread out,
chin touching the floor and recite the mantra ‘Om Hiranyagarbhaye
Namah.’ Focus on the point of Manipur chakra, located at the spinal
nerves region at the level of the navel. Now, place your palms on the
floor underneath the chest, touching the respective nipples with the
thumbs. Inhale, and with the help of the arms, slowly raise the chest
with the help of the back muscles and throw your head as far back
as possible, gazing at the sky. The navel may be raised up to 3 cm at
the most with the hip bone remaining in contact with the floor. Then
exhale slowly and return to starting position.
Benefits: Improves blood circulation in the back region, tones

spinal nerves, cures diseases related to the testicles or the ovaries.
It strengthens the liver, kidneys, intestines and the stomach and
increases heat in the body which in turn improves metabolism. It
activates the Manipur (Navel) Chakra.
Note: Persons suffering from intestinal tuberculosis, hernia or

peptic ulcer should not perform this asana.
8. Bhudhar (Equestrian)
Same explanation as in pose 5 above. Except, recite the mantra

‘Om Marichye Namah’.
9. Ekapadaprasar (One-legged-spread)
Technique: Place your left knee and the toes in front of the left
armpit on the ground. Then inhale through the nose and place your
right leg behind, as shown in the image. Mentally recite the mantra
‘Om Aadityaya Namah’ and bend the neck as far back as possible
without straining or jerking it. Dhyana at Agya chakra between the
eyebrows. Hold your breath for few seconds and keep the stomach
pressed in.
Benefits: Cures problems of the throat, small intestine and liver. It

activates the Agya (Third Eye) Chakra.
10. Hastapad (Hand & foot)
Same explanation as given in pose 3 above, except recite the mantra

“Om Savitrey Namah”.
11. Parvat (Mountain)
Same explanation as given above in pose 2, except recite the mantra

“Om Arkaye Namah”.
12. Namaskar
Same explanation as given in pose 1 above, except for the mantra

to be recited “Om Bhaskaraya Namah”.
Significance of Surya Namaskar and Surya Upasana
As discussed earlier in this book on the topic of kalesh (cause of

sorrow), the last kalesh among the five is the fear of abhinivesh
(death). In Ayurveda too, it is mentioned that the biggest weakness
of human beings has been the wish for longevity. Our rishis and
munis have left huge treasures in the form of scriptures to enable
us to survive and evolve. We learn from them that to remain in
harmony with nature, we have to have faith in the Creator of the
Universe, the Almighty God and natural forces like Sun, Moon,
Earth, etc. Sun is the stated son of God. It rules and controls
the whole Universe. It always gives us many benefits through
its different and powerful rays. Doing Surya namaskar postures
helps in the direct and smooth absorption of energy. Sun is also
worshipped by various names in Sanskrit based on its qualities. In
this book, Sun worship is mentioned in English and Hindi for the
benefit of the present generation. Whether one chooses to or not,

one should pay respect to Surya Narayan, offer Arghya (respectful
valuable offerings, ‘water’ being symbolic) or chant names of Surya
for one’s physical and mental health, peace and prosperity. As one
gives respect to one’s parents, one should also give respect to Surya,
who is the father of human beings. Scientifically too, the Sun
provides a tremendous amount of Vitamin D, creates clouds by
evaporation of the sea water, river water and in turn gives rain for
the survival of Mother Nature’s creatures. These days, cleanliness
has emerged as the main issue at every level. Sun not only kills
germs, burns negativity in the atmosphere and dispels darkness. It
also gives energy to the body and the mind. In perpetuity, each day,
it is the ultimate source of hope and assurance – giving courage to
face the trials and tribulations of modern life. A mere salutation of
the Sun is not enough – reverence and worship is a must for a yogi.
In the same context, 108 names of Surya are mentioned below.
Sri Surya-Upasna
Om jai Surya bhagwaan, Karun mei tumhe pranaam,

Ek Kiran do mujhko daan, Mere sudhre bigdae kaam
Karun mei barambaar pranaam, Om jai Surya bhagwaan.
\ t; lw;Z HkxokuA d:¡ eSa rqEgsa iz.kkeAA

,d fdj.k nks eq>dks nkuA esjs lq/kjsa fcxM+s dkeAA
d:¡ eSa ckjEckj iz.kkeA \ t; lw;Z HkxokuAA
Sri Surya-Namavli (108 names of the Sun Lord)
Vandana shri Surya Narayan Ki, Kare Jo nit preet Lagaye.

Zindagi uss daas ki, Suryavat roshan ho jaye.
Jai ho surya maharaj, Viniti karun tere dwaar.
Sarv baadhaon sae deven nikaal, Apne taej sae karaen nihaal.
oanuk Jh lw;Z ukjk;.k dh] djs tks fur izhr yxk,A

ftanxh ml nkl dh] lw;Zor~ jks”ku gks tk,AA
t; gks lw;Z egkjkt] fourh d:¡ rsjs }kjA
loZ ck/kkvksa ls nsosa fudky] vius rst ls djsa fugkyAA
(Author’s Surya-namskar upasana(worship) year 1962)

Om Omkaraya Namah
\ vksadkjk; ue%
Om Mitraya Namah
\ fe=k; ue%
Om Ravye Namah
\ jo;s ue%
Om Suryaya Namah
\ lw;kZ; ue%
Om Bhanve Namah
\ Hkkuos ue%
Om Khagaye Namah
\ [kxk; ue%
Om Pooshney Namah
\ iw’.ks ue%
Om Hiranyagarbhaya Namah
\ fgja.;xHkkZ; ue%
Om Mareechye Namah
\ ejhp;s ue%
Om Aadityaya Namah
\ vkfnR;k; ue%
Om Savitrey Namah
\ lfo=s ue%
Om Arkaya Namah
\ vdkZ; ue%
Om Bhaskarya Namah
\ HkkLdjk; ue%
Om Achyutaya Namah
\ vP;qrk; ue%
Om Anantaya Namah
\ vuUrk; ue%
Om Arunaya Namah
\ v:.kk; ue%
Om Agnaye Namah
\ vXu;s ue%
Om Kalyanaya Namah
\ dY;k.kk; ue%
Om Kantaya Namah
\ dkUrk; ue%
Om Kaalnashnaya Namah
\ dkyuk”kuk; ue%
Om Ketve Namah
\ dsros ue%
Om Kalpkrite Namah
\ dYid`rs ue%
Om Kalidevaya Namah
\ dfynsok; ue%
Om Ghranine Namah
\ ?k`f.kus ue%
Om Gurve Namah
\ xqjos ue%
Om Grahrajaye Namah
\ xzgjktk; ue%
Om Grahpatye Namah
\ xzgir;s ue%
Om Gagandhvajaya Namah
\ xxu/otk; ue%
Om Grahnathaya Namah
\ xzgukFkk; ue%
Om Jagatpatye Namah
\ txRir;s ue%
Om Nityagamine Namah
\ fuR;xfeus ue%
Om Jagatswamino Namah
\ txRLokfeuks ue%
Om Jyotishe Namah
\ T;ksfr’ks ue%
Om Tejonidhaye Namah
\ rstksfu/k;s ue%
Om Tapine Namah
\ rkfius ue%
Om Tejorashye Namah
\ rstksjk’k;s ue%
Om Trayambakaya Namah
\ «kEcdk; ue%
Om Tapnaya Namah
\ riuk; ue%
Om Dinekrate Namah
\ fnusd`rs ue%
Om Devaya Namah
\ nsok; ue%
Om Devdevaya Namah
\ nsonsok; ue%
Om Divakaraya Namah
\ fnokdjk; ue%
Om Dinnathaya Namah
\ fnuukFkk; ue%
Om Dhimate Namah
\ /khers ue%
Om Dharamaya Namah
\ /kekZ; ue%
Om Nityaya Namah
\ fuR;k; ue%
Om Niranjanaya Namah
\ fujatuk; ue%
Om Paramjyotishe Namah
\ ijaT;ksfr’ks ue%
Om Preetatmane Namah
\ izhrkReus ue%
Om Preeyataya Namah
\ izh;rk; ue%
Om Priyaya Namah
\ fiz;k; ue%
Om Prasannatmane Namah
\ izlUukReus ue%
Om Prashantaye Namah
\ iz”kkUrk; ue%
Om Patangaya Namah
\ iraxk; ue%
Om Patangptye Namah
\ iraxir;s ue%
Om Prabhakaraya Namah
\ izHkkdjk; ue%
Om Paapnaashnaya Namah
\ ikiuk”kuk; ue%
Om Pashumate Namah
\ i”kqers ue%
Om Bhootnathaya Namah
\ HkwrukFkk; ue%
Om Bhootatmane Namah
\ HkwrkReus ue%
Om Bhuwaneshwaraya Namah
\ Hkqous”ojk; ue%
Om Bhaktvatsalya Namah
\ HkDroRlyk; ue%
Om Bhanumate Namah
\ Hkkuqers ue%
Om Mahadevaya Namah
\ egknsok; ue%
Om Maheshaya Namah
\ egs”kk; ue%
Om Maheshwaraya Namah
\ egs”ojk; ue%
Om Martandaya Namah
\ ekrZ.Mk; ue%
Om Mahatejase Namah
\ egkrstls ue%
Om Mahayogine Namah
\ egk;ksfxus ue%
Om Mokshdaya Namah
\ eks{knk; ue%
Om Yagyapataye Namah
\ ;Kir;s ue%
Om Rathine Namah
\ jfFkus ue%
Om Rudraya Namah
\ :nk; ue%
Om Ratnagarbhaya Namah
\ jRuxHkkZ; ue%
Om Loknathanaya Namah
\ yksdukFkuk; ue%
Om Brahmtejse Namah
\ czagÙkstls ue%
Om Bodhkaya Namah
\ cks/kdk; ue%
Om Vihangaya Namah
\ fogaxk;a ue%
Om Buddhimate Namah
\ cqf)ers ue%
Om Vishwatamane Namah
\ fo”okReus ue%
Om Vardaya Namah
\ ojnk; ue%
Om Vishwajite Namah
\ fo”oftrs ue%
Om Vyomcharine Namah
\ O;ksepkfj.ks ue%
Om Vyomratnaya Namah
\ O;ksejRuk; ue%
Om Vishwarupaya Namah
\ fo”o:ik; ue%
Om Vidhatre Namah
\ fo/kk=s ue%
Om Shivaya Namah
\ f”kok; ue%
Om Sharanayaya Namah
\ “kj.k;k; ue%
Om Shantipriyaya Namah
\ “kkfUrfiz;k; ue%
Om Shwetkantaya Namah
\ “osrdkUrk; ue%
Om Sukhdaya Namah
\ lq[knk; ue%
Om Sureshaya Namah
\ lqjs”kk; ue%
Om Sulochanaya Namah
\ lqykspuk; ue%
Om Suryaya Namah
\ lw;kZ; ue%
Om Surbhaya Namah
\ lqjHkk; ue%
Om Surpoojitaya Namah
\ lqjiwftrk; ue%
Om Sahastrapade Namah
\ lgL=ins ue%
Om Sarvlokprakashkaya Namah
\ loZyksdizdk”kdk; ue%
Om Saadhve Namah
\ lk/kos ue%
Om Sansaartaarkaya Namah
\ lalkjrkjdk; ue%
Om Sarvdamanaya Namah
\ loZneuk; ue%
Om Siddheye Namah
\ fl)s;s ue%
Om Shripatye Namah
\ Jhir;s ue%
Om Shridhraaye Namah
\ Jh/kjk;s ue%
Om Shrikanthaya Namah
\ Jhd.Bk; ue%
Om Shrihansaya Namah
\ Jhgalk; ue%
Om Rishikeshaya Namah
\ _f’kds”kk; ue%
Om Haripriyaya Namah
\ gfjfiz;k; ue%
- C U LT U R E O R
THERAPEUTIC POSTURES -
Culture here refers to development of the body, mind and spirit

by scientific study, training and experience thereby resulting in an
advanced development of the human potential. Cultural asanas
bring coordination between the muscular and respiratory systems.
Shavasana
‘Shav’ means corpse and so this asana is referred to as the corpse posture.
This asana may be practiced before and after other asanas as it relaxes
the blood vessels and the muscles.
Technique: Lie on the back, facing up. Spread out your arms
and legs away from each other and away from the body. The left
toe should point towards the left and the right toe should point
towards the right. The head must be kept straight and steady
without strain. Palms should face up. Close your eyes. Each part
and each muscle of the body – feet, calves, knees, thighs, abdomen,
hips, back, chest, arms, fingers, neck and head - in that order –
should be relaxed. Free your mind of thoughts.
Benefits: Regulates blood circulation, and gives immediate relief

from heart diseases and brain problems; regularises high and low
blood pressure problems; pacifies the body and the mind. It is
useful for meditation, pranayam, japa, etc.
Uttanpad Asana
Uttan means to raise and Pada means foot. Uttanpadasana involves

raising one or both feet upwards. These are the stages in the
performance of this asana.
1. Ekapada Uttanpadasan
(i) (ii)
(iii) (iv)
Technique: Lie on a carpet with the face up and keep your legs
and feet together. Now keep the arms on either side of the body
(see image i). Your wrists and palms should touch the ground. Take
a deep breath and hold it according to your own capacity. Then,
apply pressure on the wrists and raise your right leg first, about 10
to 12 inches off the floor. Hold your breath for 20 to 30 seconds
or to your own capacity and lower the leg gently and gradually
(see image ii). Without a jerk, exhale. Repeat this asana with the
other leg (fig.iii). This asana may be practiced four to five times and
eventually the leg may be raised up to 90 degrees (fig iv).
2. Ekpada Uttanasan (Rotation)
(i) (ii)
Technique: Raise one leg, and then rotate it. Repeat the process
with the other leg. With the right leg raised up to 90 degrees and
the arms by the side of the body next to the thighs (fig i), rotate
the leg making a big circle in the air. Your heel should just about
touch the floor in its downward swing. Raise the toe upwards in
its upward swing. Now repeat with the left leg (fig ii) and come to
the normal position.
Benefits: This asana helps to cure constipation and cleanses the

bowels. It removes abdominal gas, and reduces obesity of the
abdomen. It tones the spleen, liver and stomach, improves blood
circulation and eliminates swelling in the legs.
3. Purana Uttanpadasan
Technique: Lie on the back and look up. Keep your arms by the
side of the thighs, inhale and raise both the legs together, off the
ground, up to 10 to 12 inches. After holding the breath for four to
five seconds, bring the legs down gradually and without any jerk.
This asana may be practiced five to six times. You may increase the
number according to your capacity.
Benefits: In addition to the above, legs become well built and

supple. It also prepares the yogi for advance practices like both legs
rotation.
4. Variation Purana Uttanpadasan (Rotation)
(i) (ii)
Technique: Lie on the floor, facing up and raise both legs and
rotate them, making a big circle as in the Ekpada Uttanasan. Start
with five circles. Exhale and repeat the process.
Benefits: Apart from other benefits for Uttanpadasan stated above,

the body becomes stronger and more agile.
Katichakar Asana (Back-stretching Asana)
1. Katichakar Asana Variation-I
(i)
(ii.a) (ii.b)
Technique: Lie on your back and spread your arms to shoulder

level (fig.i). Now inhale through your nose, fold your legs at the
knees and place the feet and knees at one foot distance and, after
exhaling, bend both the legs to the right and then to the left as
in the picture (ii a). Then inhale and fold your legs at the knees
(at an angle) with your heels touching the hips as in fig (ii b).
While exhaling, bend your legs to the right and turn your chin and
neck to your left. After about 30 seconds, inhale and return to the
starting position. Again, after 30 seconds, exhale and bend your
folded legs to the left and with similar pause of 30 seconds turn
the chin and neck to the right (reverse of fig ii above) followed by
the same process of inhaling. Again return to the starting position.
Repeat this process about ten times.
2. Katichakar Asana Variation-II
(i) (ii)
(iii)
Technique: Lie on your back and keep your body straight. Spread
your arms to your shoulder level with palms facing upwards. Now,
inhale through your nose and raise your right leg up to 90 degree
from the ground level. After 30 seconds, exhale through the nose
and bring your right leg towards the left palm and touch the toes
with the left hand. Then, turn your neck to the right and keep
looking at your palm for 30 seconds (fig i and ii). Subsequently,
inhale and raise the same leg up to 90 degree and hold for 30
seconds. Then, exhale and bring the leg to the original position.
Now reverse this process as in fig iii. Repeat this whole sequence
about ten times.
3. Katichakar Asana Variation-III
Technique: Lie straight on your back, join your feet and spread
your arms to your shoulder level with your palms facing upwards.
Now inhale and raise both your legs up to 90 degrees from the
ground level. After 30 seconds, exhale and bring both your legs to
your right palm (as in fig).
After holding your breath for 30 seconds, inhale and raise both
your feet up to 90 degrees from the ground level. Then exhale and
bring both the legs close to your left palm (Reverse of the first
part). Repeat this complete sequence five times.
Benefits: The whole digestive system, including the liver, gall

bladder, spleen and stomach, is strengthened; fat around hips
reduced and the back muscles are massaged. It prevents arthritis of

vertebrae, feet, knees, elbows and varicose veins. It also regulates
menstruation.
Pavanmukt Asana
‘Pavan’ means ‘wind or air’ and ‘mukta’ means ‘let go’. In this asana,
wind is released from the stomach.
Technique: Lie on a blanket on your back. Keep your legs straight.

Now, bend the right leg at the knee. Hold the knee with both hands.
Exhale deeply. Bring this knee slowly towards the chest, pressing it
to the chest with the help of your hands. Slowly try and touch the
right knee to the chin. In the meantime, remember to keep the left
leg straight and slightly raised from the floor. Hold this position for
as long as it is comfortably possible. Return to the lying position after
inhaling. Relax the knee, straighten the leg and rest.
Repeat the above process with the left knee.
Observe the following:

Movement • Breathing • Mental Counting • Intra-abdominal
Pressure • Stretch of the Muscles
Next, bend both legs at the knees and hold both knees with the
hands. Exhale completely and place both knees on the chest,
exerting pressure. Slowly, try and place the chin or the nose in the
middle of both the knees (pic below).
Hold for as long as comfortable. Inhale and return to the initial

position, i.e. straighten the legs and relax.
The asana should be performed in the order mentioned above, i.e.,

begin with the right leg. Oxidation (of the lungs) and expulsion
(exhaling) are also taken care of in this process.
Benefits: Keeps the wind in the stomach in check and helps in

its expulsion without difficulty. This asana releases the wind and
relieves heaviness from the abdominal area.
Caution: This should not be practiced by people suffering from

serious heart conditions and back conditions such as sciatica and
slipped disc or by people who have recently undergone abdominal
surgery.
Bhujang Asana
Technique: Lie on your stomach, with legs and feet spread out.
Your chin should be touching the floor. Now place the palms on
the floor underneath your chest, touching the respective nipples
with the thumbs. Inhale and with the help of the arms, slowly
raise the chest with the help of the back muscles and throw the
head backwards as far as possible, gazing at the sky. The navel may
be raised up to 3 cm at the most. The pubic bone must remain
in contact with the floor. Then exhale slowly and return to the
starting position.
Benefits: Strengthens the nerve centre and spinal column, recharges

the solar plexus with vital energy and tones the abdominal organs
while reducing abdominal fat and fat from the hips.
Shalabh Asana
The Sanskrit word ‘shalabh’ means locust. The body assumes the
shape of a locust in this asana.
Technique: Lie on the stomach, with your chin touching the ground
and the legs and the feet outstretched. Now fold your left leg at the
knee and place the right leg on the left foot as in the picture. Keep
the hands under the thigh, tensing the arms. Lift the right leg as
high as possible. The body (below the navel) should be raised up.
Hold for several seconds on the in-breath and then exhale. Lower
the legs and return to the former position.
Now reverse the process with the left leg raised. Then repeat the
sequence twice or thrice.
Shalabh Asana (Locust Posture) – With both legs
Technique: Lie on the stomach, with your chin touching the

ground. Your legs and feet must be fully outstretched. Keep your
hands under the thighs and clench into tight fists, tensing the arms.
Lift the legs as high as possible. The body should be raised up to
the navel. Hold this position for several seconds on the in-breath
and then exhale and lower the legs, returning to former position.
Repeat twice or thrice.
Benefits: Regulates the intestinal function and strengthens the

resistance of the abdominal walls. The liver, pancreas and kidneys
get massaged and obesity is cured. Back pain and sciatica are cured
in a short time. This is a special cure for hernia and diabetes and
irregular menstrual cycle in women.
Note: Those suffering from a weak heart, peptic ulcer or have had
hernia operation should avoid this asana.
Dhanur Asana
‘Dhanur’ means ‘bow’. Stretching the arms and legs to assume the
shape of a drawn bow gives the asana its name.
Technique: Lie on the stomach. Fold your legs backward at the

knees. While breathing in, hold both the ankles with your hands.
Applying a little pressure, raise the knees and legs off the ground
and at the same moment, raise your head and chest off the ground.
Maintain the position for as long as you comfortably can. Then
exhale slowly and relax.
Benefits: Strengthens the nerve centre and spinal column, recharges

the solar plexus with vital energy and tones the abdominal organs
while reducing fat from the abdomen and hips. Stimulates the
endocrine glands. It is excellent for correction of irregular or faulty
menstruation in women.
Note: Those suffering from a weak heart, peptic ulcer or have had
hernia operation should avoid this asana.
Halasana
‘Hala’ means ‘plough.’ The body assumes the shape of a plough,

hence the name of the asana.
Technique: Lie on your back and keep your legs and feet together.
Keep the arms on either side of the body and keep the palms facing
down. Slowly raise the legs from the hip-joint, supporting them at
the back with both the hands and bring the legs over the head until
they are in a straight line, touching the toes to the ground. Make
sure that you do not raise your head and that your chin is touching
the thorax (body-part between the head and the abdomen).
Concentrate on the vishudhi chakra. Hold this position for as long

as you comfortably can. Return to the starting position slowly by
bringing your legs down. Lie straight on your back for a few seconds.
1. Halasana Variation-I
Lie down on your back and follow the technique given above, up
to the point where you touch the toes to the ground. Now bend
the arms at the elbows and bring them back towards the toes. Then
spread out the feet and hold the toes with the respective hands,
keeping the legs and the arms straight and spread open.
Hold the posture for as long as you are comfortable and then return
to the starting position.
2. Halasana Variation-II
Follow the same technique of Halasana as explained above: lie on

the floor and lift the legs with the help of the hands. Bring your legs
backward towards the head and slowly touch the floor. Now bend
the arms and bring them back towards your toes. Next, interlock
your fingers and keep your hands at the back of the head.
Keep your feet together and straight, without a gap between the
legs. Hold this position for as long as you feel comfortable. Then,
bring back the hands and keep them straight, next to your body
and return to the original position. Relax in Shavasana.
Benefits: Helps the functioning of the thymus and thyroid glands;

keeps a person younger for a longer period. Dissolves fat from the
abdomen and waist. Helps supply fresh blood to the spine and
cures backache and leg fatigue. Also strengthens the liver, pancreas
and kidneys.
Note: People suffering from sciatica, slipped disc, neck pain and
hernia should not practice this asana.
Ushtra Asana
‘Ushtra’ means a camel. In this asana, the body assumes the shape
of a camel.
Technique: Start by sitting in Vajra asana, but placing the feet at

a distance of about 12 inches from each other and as in the image,
place the feet firmly on the ground. Raise the hips, and place the right
hand on the right heel and the left hand on the left heel. Bending
the head backwards, transfer the body weight to the hands. Body
should be evenly supported by legs and arms. Breathe normally. Stay
in this pose for ten seconds and then return to the original position.
Repeat two or three times, as per comfort.
Benefits: Cures diseases caused by ‘vata’ (wind), ‘pitta’ (bile) and

‘kafa’ (phlegm). It removes spine pain, alleviates headache and
problems of the throat and the respiratory system. It also improves
eyesight and alleviates constipation. It is also useful for those who
have drooping shoulders and hunch backs.
Note: Persons with severe back ailments should do this asana under
expert guidance only.
Pashchimottan Asana
In this asana, the back and the hips are fully stretched.
Technique: Sit on the ground, with legs stretched forward in front

of you, keeping the feet and knees together. Breathe in, stretch the
hands and bend the head towards the toes and breathe out. Note
that your back should not be hunched. When you bend forward, use
your lower back to give your upper body a push. Now hold the right
toe with the right hand and the left toe with the left hand. Legs must
be kept straight on the ground. Hold this position for as long as you
comfortably can and return to the original position.
Benefits: Increases blood circulation in the body, stimulates

appetite, removes unpleasant body odour and kills intestinal
worms. Also helps to cure certain skin diseases, gout and removes
sciatica pain and pain in the calves, knees and thighs. Makes the
spinal column supple, removes abdominal fat and reactivates the
lymphatic system.
Note: Do not practice with force as it may result in an injury.

Those with hernia, ulcer in abdomen or suffering from high blood
pressure should avoid this asana.
Setubandh Asana
‘Setu’ means ‘bridge’ and ‘bandh’ means ‘locking.’ While performing

this asana, the body looks like a bridge.
Technique: Lie straight on the back with arms by the side of the
body. The elbows and palms should face down. Keep the back of
the head, the neck and the shoulders firmly on the ground. Bend
both the knees and raise the hips and thighs upward, keeping the
feet firmly planted on the ground. Now place the elbows on the
ground and support the waist on both the palms as illustrated in
the picture above.
Inhale and hold the breath and posture for about ten seconds. Return
to the original position and relax. Repeat three to four times.
Benefits: Makes the spine flexible; strengthens the neck,

shoulders, arms and hands. Helps cure constipation by expelling
the abdominal gases.
Note: People suffering from abdominal hernia and women in the

advanced stages of pregnancy should not perform this asana.
Kandhar Asana (Shoulder pose)
“Kandha” means shoulder. In this asana, the body stands on

shoulder and feet. Hence the name.
Technique: First lie down on the floor on your back and place the
hands beside the body. Now keep your legs straight. Then, fold the
legs at the knees in such a way that the feet are placed flat on the
floor. Lift up the upper body off the floor while holding the feet
with your hands. Hold the pose for as long as possible and return to
the normal position and relax.
Benefits: Cures lower back and upper back pain and removes stiffness
and brings flexibility to the spinal cord. It also helps in improving the
functioning of the lungs, reproductive organs and digestive system,
as it strengthens a man’s sperms and a woman’s ovaries.
Note: People suffering from abdominal hernia and women in the

advance stage of pregnancy should avoid this asana.
Chakra Asana
‘Chakra’ means wheel. In this asana, the body assumes the shape of
a wheel, hence the name.
Technique: Lie on your back. Raise your mid-body off the floor,
bending the legs at the knees, keeping them about 12 inches
apart. Hands should also be placed on the floor, about 12 inches
apart. View the picture and note that the legs, while lifting the
mid body on the palms, along with the arms, all appear in the
shape of a wheel.
Maintain the arch for as long as possible. Then, lift the heels and
balance the body on the toes and the palms. Hold the pose for as
long as you feel comfortable and return to the normal position.
Benefits: Brings flexibility to the spinal cord; removes stiffness of

spine and connected nerves and cures back pain. It is also beneficial
in curing headaches. Regular practice of this asana strengthens the
palms, calf muscles, knees, thighs and waist. It is also useful for
treating gynaecological disorders.
Note: People with weak wrists, those who are generally tired and
pregnant ladies should avoid this asana.
Nauka Asana
‘Nauka’ means boat. In this asana, the body assumes the shape of a
boat, hence the name.
(i) (ii)
Technique: Lie on your back and keep your legs straight. Now
place your arms straight by the side of the body. The knees, toes
and heels should be kept together. Take a deep breath and hold it.
Raise your legs, arms, shoulders, head and trunk off the ground.
Make sure that your body is in a straight line. Keep in mind that
your shoulders and feet should not be more than six inches off the
ground. Keep the spine straight while supporting the body on the
hips. Stretch the arms forward and look at the raised toes. You are
now in the shape of a boat (see pic). Breathe out and slowly allow
the body to fall back to the floor. Relax in Shavasana. Begin by
practicing this asana about five to ten times and gradually increase
the number of rounds.
Benefits: Helps to eliminate abdominal gases; creates lightness in

the body and relaxes it; stimulates the muscular, circulatory and
nervous system.
Vakar Asana
‘Vakar’ means twisted. In this posture, the trunk gets twisted to the
left and the right sides.
Technique: Sit erect, stretching both the legs on the floor. Bend
the right leg at the knee and place its sole near the left knee, on the
floor. Now with the sole firmly on the floor and the thigh touching
the chest, bring the left hand and place it near the right foot by
pressing the standing right knee. Then place the right hand behind
the back, supporting the spine. Twist the neck and shoulder to the
right side and look back above the shoulder by stabilizing it in that
direction.
Continue breathing normally and stay in this posture until you feel
a slight strain in the back. Return to the original position and then
repeat the same steps as above changing sides and limbs. To begin
with, start by holding the pose for a few seconds but gradually
increase till you start holding the pose for 2 minutes.
Benefits: Alleviates backaches; spine attains elasticity and vital

abdominal organs such as the liver, spleen and intestine get toned.
This posture is beneficial for the nervous system.
Note: People suffering from hernia should not perform this asana.
Ardh Matsyendr Asana
This asana is named after the famous Yogi, Matsyendranath. As the

name suggests, Aradha-Matsyendrasana is the simplified form of
Matsyendrasana.
(i) (ii)
Technique: Stretch your legs in front of you. Bend the left leg at
the knee and placing the left foot under the body, sit on the bent leg
(as in the pic). The toes of your left foot should be pointed. Now,
bend the right leg and place the right foot on the outer side of the
left knee. Then exhale and draw your stomach in and keep it so for
about 30 seconds. Now place your left arm on the outer side of the
right knee and tucking it in, press it towards the left side. Hold the
right toe with the left hand. Turn the waist and stomach towards the
right. Then place the right hand behind the back, supporting the
spine. Twist the neck and shoulder to the right side and look back
above the shoulder. Remember that your right toe, knee, chin and
right shoulder should be in one line. Stay in this asana for about 30
seconds. Refer to pic while achieving the posture.
Benefits: It tones the nerves of the spine, makes the back muscles
supple and improves blood circulation. It cures nervous troubles
in general and by massaging the abdominal organs, it alleviates
digestive ailments. It is very beneficial in cases of diabetes and
diseases of the intestines. It also increases the blood circulation

to the pelvic region and improves the health of the reproductive
organs as well as the urinary system. It helps in curing menstrual
disorders.
Note: This asana is considered one of the most difficult ones

although it looks easy to accomplish. Needless to say, it requires
steady practice. There is a difference between ArdhMatsyandrasana
and Matsyandraasana. In ArdhMatsyandrasana (Pic –i), you place
your left heel near the perineum or at the right side of the left hip,
whereas in Matsyandrasana (Pic-ii), you place your heel and toes
of the left foot next to the right thigh.
Akarana Dhanur Asana (Bow and Arrow Pose)
Since the body assumes the shape of a drawn bow, this asana is
known as Akarana Dhanurasana.
(i) (ii)
Technique: Sit on the floor on a mat or a carpet. Hold the big toe
of the right foot with the thumb and index finger of the left hand.
Bend your left leg at the knee and hold the big toe of the left foot
with the thumb and index finger of the right hand. Bring it as close
to the ear as possible. At this point, you resemble an archer shooting

an arrow. Inhale deeply and hold your breath. Hold this position
for as long as possible. Exhale and return to the former position and
stretch your legs. Now relax.
Then repeat these postures with the other hands and legs. Inhaling
and exhaling during this repetition will be the same. After finishing
this exercise, come to the normal position and relax.
Benefits: Beneficial for people who have a desk job. Veins of the
legs, hands and muscles and shoulders become strong by regular
practice of this asana. It cures problems of tonsillitis, indigestion,
constipation and gout. It alleviates women’s problems such as
irregular menstruation.
Gomukh Asana (Cow’s Face Pose)
The Sanskrit word ‘gomukh’ means cow’s head. This asana imitates
the shape of a cow’s head, hence the name.
(i) (ii) (iii)
Technique: Sit on a blanket. Bend the left leg at the knee and place
your left heel below the right hip, near the anus. Now fold the
right leg over the left knee and place it on the bent left leg in such
a way that both the knees are placed on each other. Keep both the
hands relaxed on the knees. Your body must be straight and your
spine, erect. Gaze at the tip of your nose. Maintain the posture for
a while and then bring the right arm over the right shoulder with
the elbow bent. Your arm should be touching the ear. The back of
your right hand should be in contact with the spine at the back.
Now fold the left arm behind at the back and hold your right hand,
interlocking the fingers. Sit in this pose for two minutes. Alternate
the legs and hands and repeat this asana.
Benefits: Alleviates pain in the back and neck; prevents enlargement

of the testicles, helps in diseases such as diabetes, semen debility
and is beneficial for the lungs, heart and the thoracic cage; it also
strengthens the sex glands.
Mandukasana
In Sanskrit, a ‘manduk’ is a frog. The shape of this asana resembles

a frog; hence its name.
(i) (ii)
Technique: Sit in Vajarasana position (as explained before) Make

sure that the knees are touching each other. Close both the fists
and keep them on your stomach on either side of the navel. Then,
bend the body down and let the forehead touch the ground (picture
i.). Thereafter, spread both the arms and hands and kneel forward
touching the ground (picture ii.)
Benefits: It is effective in reducing the weight on the thighs, hips and

abdomen. It is useful in the treatment of constipation, diabetes and
digestive disorders. It also improves functioning of all organs.
Supta Vajra Asana
In Sanskrit, ‘Supta’ means sleep. Sleeping while lying down in

Vajrasana is known as Supta Vajr asana.
Technique: While sitting in Vajrasana, bend backwards over the

bent knees with the support of the elbows. Face upward. Slowly
allow your back to touch the ground. Place your hands over the
head, interlock the fingers and breathe normally. Hold the posture
for ten seconds initially, and with practice, you may gradually
increase the duration for better results.
Benefits: Alleviates disorders of the abdomen, cures indigestion,

constipation and gas trouble; cures piles, activates the muscles of
the thorax and the neck; strengthens the joints and muscles of the
legs and awakens the Kundalini Shakti.
Note: People suffering from slipped disc, knee complaints and

sciatica should not perform this asana.
Matsyaasana
The Sanskrit word ‘matsya’ means fish. Those who practice this
asana with care can float on the surface of water like a fish, for a
while, hence the name.
Technique: Sit on a firm cushion with legs stretched out fully. Sit
in Padma asana. Adjust both the heels to have them adjacent to
the abdomen. This forms the foot lock. Then bend backwards and
lie down. Rest your body weight on your elbows. Raise your trunk
and throw the head backwards with an arched spine. This makes a
bridge. Then catch hold of the opposite toes with the hands as in
the picture. Hold this position for as long as is comfortable, but
not longer than three minutes. Return to the normal position and
relax in Shavasana.
Benefits: It greatly activates the thyroid gland and relieves stiffness

in the neck; strengthens the spinal muscles and flushes the back
with a supply of extra blood. It is a powerful asana for the shoulder
muscles and the cervical vertebrae.
Note: Pregnant women should not practice this asana.

Gorakshasana
The asana has been named after the renowned guru, Guru
Gorakshnath or Gorakhnath. He used to practice this posture and
that’s how this asana received its name.
(i) (ii)
Technique: Sit in Sukhasana on a blanket. Bend the legs at the

knees, place the soles of the feet against each other, and press the
heels against the perineum. Your thumbs should be placed on the
toes of the feet (see pic). Sit erect and press both knees to the floor
while breathing normally. Then, inhale deeply and while holding
the breath for as long as comfortable, sit in the position as in fig.
i. Thereafter, place your hands on your knees in gyan mudra (fig.ii)
and inhale and exhale for as long as comfortable. In the end, exhale
slowly and unwind the legs and relax.
Benefits: Helps ovaries to function properly and keeps the kidneys

and prostrate glands healthy; strengthens the muscles of the knees
and thighs and generates sexual energy; controls the flow of semen
in males, and cures menstruation disorders in women. Regular
practice of this asana removes nervous debility and back ache. It
reverses the flow of ‘apan’ or vital air which functions below the
navel and is also useful for awakening the Kundalini Shakti.
Mayurasana
‘Mayur’ means ‘peacock’. Since the body assumes the shape of a

peacock in this asana, hence it is called Mayur asana.
(i) (ii)
(iii) (iv)
Technique: Sit as in fig i., quite like in Vajrasana but with knees
apart and the body standing up; hands together and palms facing
in front. Place both the hands flat on the ground in between the
knees, fingers pointed toward the knees (fig. ii). Join the elbows and
forearms together and hold the elbows on both sides of the navel
region. Lean forward resting the chest on the upper arms and stretch
the legs backward. Now lift the legs off the floor and raise them in
order to maintain balance. Keep the entire weight of your body on
the palms, hands and elbows and maintain balance (fig. iii). You may
fold your legs into the Padma asana posture (fig iv).
Benefits: Brings equilibrium to the body and checks obesity; it

also tones the abdominal organs and muscles; cures constipation
and increases production of gastric juices. It reduces diabetes and
is helpful in detoxification of the body.
Note: In order to strengthen the wrists and shoulders so that they

may hold the body’s weight, you may first practice the first 2 steps
of the asana, as in fig.i & fig.ii above.
Sarvangasana
‘Sarvang’ means all parts of the body. In other words, this asana
exercises the whole body, hence the name.
Technique: Lie flat on the back. Keep your arms straight by the
side of the hips with the palms facing down. Slowly raise your
legs from the hip joint and make a thirty degree angle from the
ground. Hold for a few seconds and then, supporting the back
at the hip joint with the hands, raise the legs further until they
are ninety degrees from the ground. Hold the legs straight and
look at the top of the toes (as seen in the image). The chin should
touch the thorax and your shoulders should be bearing the weight
of your body. Stay in this posture for six to seven minutes while
concentrating on the vishuddhi (throat) chakra. Return gradually
without any jerks or jolts.
Benefits: Strengthens the thyroid gland; keeps the vertebral column

pliable and elastic; treats diseases like dyspepsia, constipation and
hernia; tones the sexual glands; supplies plenty of blood to the
face, especially the forehead, thus helping in preventing wrinkles.
Regular practice of this asana also gives relief to those suffering from
breathlessness, palpitation, asthma, bronchitis and throat ailments.
Note: Those suffering from high blood pressure should avoid

this asana. Posture in both the above pics is the same - when one
becomes well practiced, one need not support ones’s back.
Sheershasana
‘Sheersh’ means head. Since the body balances on the head, this
asana so receives its name. Considered the king of asanas, it
revitalises the entire body and mind.
(i) (ii) (iii)

Technique: Sit in Vajra asana. Interlock your fingers and place

them on the forehead. Place your forearms on the floor. Lift the
knees and hips off the ground. Now, bring the feet near the elbows
and raise them. Fold your legs and raise the knees to a vertical
position (see image i). Then, raise the calves. Maintain the entire
body in a straight line with the feet pointing towards the sky (as in
fig. i). Breathe normally through the nose with your mouth closed.
Begin with 30 seconds and gradually increase to 3 to 5 minutes.
In the second position as in fig. ii above, stand on sheershasana

comfortably and slowly fold the legs into padmasana. Breathe
normally through the nose and remain in this pose for 30 seconds.
Now straighten the legs and spread as in fig. iii above. Remain in
the final pose and breathe normally for as long as comfortable.
Then lower the body until the feet touch the floor.
Benefits: Rectifies nervous and glandular disorders, especially

in the reproductive system; improves eyesight and memory and
awakens the Kundalini Shakti.
Note: Those with high blood pressure, a weak heart, fragile eyes
or an earache should avoid the asana. After completion of the
asana, relax for about five minutes in Shavasana and then sit for
meditation. While practicing the asana, you may keep your eyes
open in the beginning, but when the duration of the asana is
extended, it would be helpful to keep the eyes closed as it helps
you to meditate.
Vriksh Asana
‘Vriksh’ means a tree. The body assumes the shape of a tree, hence
the name.
Technique: Stand straight on a mat or a blanket. Keep the ankles

and knees together. Maintain the head, back, hips and heels in a
vertical line. Bend the left leg at the knee; draw the foot of this leg
towards the base of the right thigh and place the heel at the root of
the thigh (as seen in the image). Join the palms and raise the arms
straight over the head. Breathe normally. Hold the pose for about
ten to twelve seconds and then repeat with the other leg.
Benefits: Removes laziness and lethargy; helps concentration

during japa; tones all the joints of the body and gives flexibility to
the hands and legs.

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- YOGA -

Hathasya pratham angatvad asanam purvamuchyate,

Meaning: Asana or posture is the first component of Hatha Yoga.

Utkwwa-asana Mukt-asana Jangha-shakti-vikasak-asana

Padsanchalan-asana (a) Padsanchalan-asana (b)

Some examples of Asanas

Yogic postures positively influence various organs of the body and

Unlike common misconceptions, yoga is a practical aid, which

It is now proven that the continued practice of yoga ensures a

Karma Yoga: Encourages one to carry out his or her karma

*Explained elaborately in the chapter Pooja (Worship)

Bhakti Yoga: Creates the hunger to merge with the omnipresent

In the 3rd century BCE, Maharishi Patanjali consolidated a

consists of an eight-step-ladder or eight-limbs; Yama, Niyama,

The first five limbs constitute Bahiranga Sadhana (external penance)

a. Ahimsa (non-violence): To not harm others through thought,

b. Satya (truth): To be honest in thought, word and deed.

c. Asteya (not-stealing): To not steal in thought, word or deed.

d. Brahmacharya (celibacy): To maintain chastity in thought,

e. Aparigrah (not-hoarding): To not possess more than is essential

2. Niyama (observance of rules)

a. Shauch (not Swatchha): Internal and external purity.

b. Santosh: Contentment with what is and what one has.

c. Tapas: Austerity in thought, word and deed.

d. Swadhyaya: ‘Swa’ means ‘self ’ and ‘adhyaya’ means ‘study’

e. Ishvar Pranidhan: Complete surrender to the Supreme

1. Dharana (Concentration of the mind)

The mind is extremely wavering. One needs to bring it to focus

oneself in some certain self-selected state, quite like a tight rope

2. Dhyana (Meditation that leads to a deeper inner tuning)

When one becomes so absorbed in one’s Dharana that one can’t

A state of creative ecstasy when one is thinking about one thought

3. Samadhi (Complete oneness with the absolute)

To start with, the concentration is a forced one (Dharana), then

The culmination of the three step process of Samyama (a term

steady pause and applause! This is the ultimate in-the-body

In a nutshell – While practicing the eight Sadhanas, one realises

Of the three internal Sadhana steps, Dharana may be gross or subtle

to happiness within. Constant practice by the Sadhak brings him to

YOGA, THE REAL PEACE

BODY AND SOUL BAL ANCE THROUGH YOGA

life, improving both the introspective and discriminating levels of

Just the way a matchstick is a must to light a lamp, a spiritually

Kalesh (Cause of mental Agitation and Sorrow)

Resolving mental disturbance is the first step while preparing for

The Five Afflictions

1. Avidya (Ignorance): Ignorance makes a person forget his real

2. Asmita (Egoism): The moment one acquires even a little

3. Raag (Attachment): Attachment to materiality leads to

4. Dwesh (Aversion): When attachment is thwarted or possessions

5. Abhinivesh (Fear of death): Fear of death is intrinsic from the

1. Simplicity: One must be simple in thought, word and deed.

2. Sincerity: One must maintain harmony between thought, word

3. Humility: One must remain humble without boasting in life.

Creating a state of constant awareness is yoga’s greatest gift to

materiality. It helps to rid a person of discomfort, turmoil and

Let us take an example. A modern-day parent would rush out in

An awareness of being in the present moment is essential for any

The Locomotor System

This includes certain bones, cartilages, membranes, muscles, fascia

The Blood Vascular System

Blood pumped by the heart is purified by the oxygen in the lungs.

The Digestive System

With the help of enzymes, hormones and bile, food is broken up