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Asanas Yoga Poses - Sri Dharma Mittra - Free ebook download as PDF File .pdf) or read book online for free. PDF Drive is your search engine for PDF files. As of today Yoga poses (also called Asanas) are physical postures that exercise your entire body, stretch Yoga . Yoga Poses, Postures & Yoga Exercises The Complete Yoga Poses Yoga poses (also called Asanas) are physical postures that exercise your entire body, .


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Yoga poses (also called Asanas) are physical postures that exercise your entire An Illustrated Step-By-Step Guide To 90 Slimming Yoga Postures includes. Chennai - (An Institute of National Importance under MHRD,. Govt. of India). CELEBRATES. A HANDBOOK OF. BASIC ASANAS. Yoga for Harmony & . Yoga Asanas - Free ebook download as PDF File .pdf), Text File .txt) or read book online for free. Yoga Asanas by Swami Sivananda.

Hala means a plough in Sanskrit. This one Asana can give you maximum physical ex- erdse in the minimum time. It helps a lot in maintain- ing Brahmacharya. Gupta means hiddt;! Repeat three times to both sides, then return to first posi- tion.

Start to make a large circle sideways, raising right arm and keeping eyes fixed on right hand. Breathe in as arm is raised. As arm reaches above head start to bend body to left. When body ,cannot move further to left. Immediately start lifting , right arm and the body to right side, breathing in. Continue till body is straight, then, let arm continue , up- wards on second circle. Repeat three times, then reverse. Concentrate on breathing and movement at waist. To twist spine, stretch muscles behind the legs and increase flexibility at waist.

Breathe in. Keeping head and body erect, turn as far as possible to left at waist till you can see behind you , then breathe out as you bend to left without changing arms, touching ground with right fingers behind left foot and with vertical line through arms. Breath- ing in, straighten. Hold breath as you turn as far as possible to right at waist xxvi till you can see behind you. Then repeat as above to right. Do three times to both sides, then return to front and lower arms.

Keeping head and body erect, turn to left at waist till head is over left leg. Bend body over left leg, breathing out, keeping legs straight and sliding hands down left J. Straighten up, breathing in and still facing over left leg. Hold breath and turn to right at waist till head is over right leg.

Do three times to both sides. To stretch muscles and tendons on inner side of thighs and behind legs and for. Slide feet apart as far as possible to sides, with body upright.

Legs straight throughout exercise. Bend forward to place palms of hands on ground in front of and close to body.

Bend arms and put whole forearm on ground. Put top of head on ground. Lift head. Straighten arms, leaving palms of hands on ground. Gradually work feet closer till heels touch with legs straight, arms straight and hands on ground.

Breathing normal. Concentrate on back of legs and inner side of thighs. For balance and to increase flexibility at hip joints. Feet well apalt and arms raised to sides for whole exercise. Straighten legs, then lunge to left bending left knee and raising heel from ground, right leg stretched to side, with body as upri ght as possible. Keeping body low and upright , move slowly over to right side, bending right knee and raising heel from ground, left leg stretched to side.

Repeat three times to both sides, then return to first posi- tion. Concentrate on hip joints. BaJance and fl exibility at hips. I Stand erect, heels together. Repeat with right, Four or five times each leg.

I Stand erect, feet together.

Lift left leg to front,knee bent, 'till thigh is horizontaL Open leg' Ottt' i0 left as far as pos- sible, conceritrating on hip-joint. Lower leg'. Then repeat with right leg. Begin by lifting leftleg:. Then close , leg to front, concentrating on hip-joint. Lower leg to front.

Repeat as I. Lower leg circling , with. Circling in, out and stretch, three times;, then reverse, Repeat with,right leg. XXIV to be completed first with left foot, theri: Foot circling with " concentration' on ,the ' ankle, left leg stretched to front.

Pdf yoga asanas

Circling in, out and stretch, three times; then reverse. Up and down ' movement of foot as far as possible, with concentration on the ankle, left 'leg stretched" to front. Movement at ankle only, three times. Toe clenching and stretching, alternating with big toe on top, big toe underneath. Thus the joints ' have been loosened and the whole body put into a flexible condition for your Yogasana practice.

When the sequence has been learned, all these exercises can be done sincerely within twenty to thirty minutes. Most can be done easily by the householder ' and will suffice with a little Pranayama, till such time as he can slowly add some extra Asanas.

Hatha Yoga Asanas Pdf Positions | YOGA FOR ME | Yoga, Yoga poses chart, Yoga chart

May God bless you with. Para Puja.. Prayer to the Sun. Svastikasana 4. Ardhamatsyendrasana Salabhasana Bhujangasana Gomukhasana Garudasana Urdhva Padmasana Baddha Padmasana Matsyendrasana Chakrasana Tolangulasana Garbhasana Gorakshasana Kandapidanasana xxx Pages 20 21 23 24 27 28 30 31 33 34 37 38 39 40 41 43 45 47 48 50 51 51 52 52 53 53 53 Sankatasana Vrischikasana Yoga Nidrasana Ardhapadasana Vatayanasana Special Instructions Yogic Recipe.

M'aha Mudra. Yoga Mudra.. Khechari Mudra 4. Vajroli Mudra. Viparitakarani Mudra. Sakti Chalana Mudra 7. Maha Vedha. Maha Bandha. Mula Bandha: Uddiyana Bandha. Yoni Mudra Exercise No. Kapa1abhati 2. Suryabheda 3. Ujjayi 4. We are asked to practise this. Suryanamaskara facing the morning sun, bathing our whole body in the life-giving rays of the sun, tp. Suryanamaskara consists of twelve postures or stages.

One posture smoothly and gracefully, flows into, the next. There is fairly vigorous movement which builds up the muscles too, yet it conforms to ,the vitally important rule in Yoga that there should be no undue strain or violence to the practice. Hence, the extraordinary and unique result: Of still greater importance is the inner mood with which Suryanamaskara is done.

Inwardly watch every little movement, becoming aware of. The mind must be quiet and observant to do this, and after a few months of practice, this awareness will grow: Stand upright.

Fold the palms in front of the chest, as in the oriental way of Exhale. Exhaling if begun towards the end of this movement, will enable you to bend a little more. Extend upwards and then forward stretching the spine and breathing out. Without bending your knees, place the palms of ,your hands on the ground, fingers pointing strrighi in front, parallel to the feet.

Bury the face between the knees. Throw the right leg back, while inhaling. Flex the left leg at the ' knee and let the thigh be in close contact with the torso. Look up. Throw the left leg also back. Straighten the back and the arms. Breathe out. As you breathe out, flex at the elbows. Dip the whole body and touch the ground with your forehead, chest, palms, knees and toes. The other parts of the body should touch the ground. Keep the 'tail' up, giving a pelvic tilt. As you breathe out, swing the hip up and back and assume the inverted V position, the feet and palms resting on the floor.

Bring the right leg forward, foot flat on floor be- tween the hands ' as 4 above.

Bring the left leg forward, straighten knees, head down as 3 above. Inhale, straighten the body, and swing your arms up above your head, bending back as far as possible as 2 above. Stand upright as 1 above. Repeat this at least twelve times every morning, alternating legs. After completing twelve Narnaskaras lie down flat on the ground on your back and relax each and every limb one by one from toes to the crown of the head.

This is called Savasana corpse pose. To begin with if one feels tired after three. The number should be increased according to each one's capacity.

There are people, who can do Narnaskaras at a stretch without great strain. Before doing the Surya-Narnaskara the student may chant the. MEANING I always adore Surya, the sun, the beautiful Lord of the world, the immortal, the quintessence of the Vedanta, the auspicious, the absolute knowledge, of the form of Brahman, the Lord of the gods, ever-pure, the one true consciousness of the world itself, the Lord of Indra, the gods and men, the preceptor of the gods, the crest-jewel of the three worlds, the very heart of the forms of Brahma, Vishnu and Siva, the giver of light.

The Sun being the most effulgent and life-giving force for this planet, it forms the visible representation of the in: To them the Sun forms the best object for worship and meditation. Thus, Surya-Namaskara provides the foundation for the magnificient all-round culture of body, mind and spirit, which is essential for every human being.

They are Padma, Siddha, Svastika and Sukha. You must be able to SIt 10 anyone of these four Asanas at a stretch for full three hours without shaking the ' body.

Then only will you get mastery over the Asana Asana Jaya. Then only can you take to the practice of Pranayama control of breath and Dhyana meditation. Without securing a steady Asana you cannot further get on well in meditation.

The more steady you are in your Asana the more you will be able to concentrate and make your mind one-pointed. If you can be steady in the posture even for one hour, you will be able to acquire one-pointed mind and feel thereby infinite peace and Atmic Ananda inside. When you sit on the posture, think: Nothing can shake me.

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You must become as a living statue when you sit for Dhyana. Then only there will be real steadiness in your Asana. In one year by regular practice you will have success and you will be able to sit for three hours at a stretch. Start with half an hour and gradually increase the period. If there is severe pain in the legs after some time, un- lock the legs and then shampoo them for five minutes and sit again in the Asana.

When you advance you will not experience any pain. Practise the Asana both morning and. After sitting 10 the Asana close eyes and concentrate on the Bhrukuti or Trikuti the space between the two eyebrows or 10 the Anahata Chakra lotus of the heart. As the Trikuti Ajna Chakra is the seat of the mind, the mind can be ,quite easily controlled if you concentrate gently on this spot.

Ekagrata one-pointedness of the mind supervenes quite readily. Concentration at the tip of the nose Nasikagra Drishti , also has the same advantage, but it takes more time for the, focussing of the mind. Those who cannot concentrate either at Bhrukuti or the tip of.

Gazing at Trikuti Ajna Chakra is also called Drishti. Keep the head, neck and trunk in one straight line. Never change the Asana. Adhere to one tena- ciously. Cling to it like a leech.

Yoga Asanas

Realise the full benefits of one Asana for meditation. When the Asana is demonstrated, it presents the appearance of a Lotus, in a way. Hence the name Padrriasana. Amongst the four poses prescribed for Japa and Dhyana, Padmasana comes foremost.

It is the best Asana for contemplation. Rishis like Gheranda, Sandilya and others speak very highly of this vital Asana. This is highly agreeable for householders. Even ladies can sit in this Asana.

Padmasana is suitable for lean persons and for. Place the hands on the knee-joints. You can make a finger-lock and keep the lockeu hands over the left ankle. This is very convenient for some persons. Or you can place the left hand over the left knee. After a few days' practice, you will be able to keep 'both the feet on the thighs. This is half pose of Padmasana or Ardha- Padmasana. Sit at ease. Place the right foot on the left thigh and the left foot underneath the right thigh.

Lord Gauranga used to sit on this Asana for his meditation.

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This is a comfortable posture. Virasana means hero posture. Parvatasana Mountain Pos,e: Do ordinary Padmasana. Stand on the knees and raise your 'hands above. This is Parvatasana. Keep a thick blanket on the ground and then do this Asana so that you win not injure your knees. In the beginning, for a few days, catch hold of a stool or bench till you get the balance. Afterwards you can raise the hands above. Sit on Virasana and then raise the hands above and be steady.

Some persons call this also as Parvatasana. Samasana Equal Pose. Do not bend either on the left or right: This is called Samasana. Sit on ordinary padmasana. Catch hold of the right toe with the right hand and the left toe with the left hand, thus making a cross of your hand at the elbow. Utthita Padmasana: Sit on Padmasana.

Keep your palms on the groUlld by your sides. Slowly raise the body. There should be no jerks. The body should not be trembling. Retain the breath as long as you remain in that raised position. When you come down you can exhale. Persons who cannot perform Kukkutasana can do this.

The hands are kept by the sides. This is the difference. Baddha Padmasana: Some people call this pose Padmasana. Urdhva Padmasana IX. Lolasana X. Tolangulasana 2. Some eulogise this Asana as even superior to Padmasana tor the. If you get mastery over this Asana, you will acquire many Siddhis powers. Further it was practised by many Siddhas perfect Yogins of yore.

Hence the name Siddhasana. Even fat persons. In fact, this is better to some persons' than Padmasana. Young Brahmacharins who attempt to get established in celibacy should practise this Asana.

This is not suitable for ladies. Keep the other heel at the root of the generative organ. The feet or legs should.

Pdf yoga asanas

Hands can be placed as shown in Padmasana. Guptasana Hidden Pose: The left heel is placed over the organ of -generation. The right heel is also over the externel organ of genera- tion.

The two ankles are in close apposition or contact. The right toes are thrust inside the hollow between the left thigh and left calf muscles. The left toes are covered by the right leg.

Gupta means hiddt;! As this Asana hides well the organ of generation it is called Guptasana. VajrLlsana Adamantine Pose: The left heel. The right heel is placed over the organ. Vajra means adamantine. There is also another variety of Vajrasana. Instructions are given ebewhere. Sit on ordinary Siddhasana and do Yoni Mudra. It is called Baddhayonyasana. The description of Yoni Mudra is given along with other Mudras.

By sitting on Siddhasana if you raise your hands together up to your chest level, it is called Kshemasana. It is meant that you are praying for the Kshema welfare of the public. Sthirasaria Firm Pose: Some people call the ordinary Siddhasana as Sthirasana. Ordinary Siddhasana is known as Muktasana also. Spread the legs forward.

Fold the left leg and place the feet near the right thigh muscles. Similarly, bend the clght leg and push it in the space between the left thigh and calf muscles. Now you will find the two feet between the thighs and calves of the legs. This is very comfortable for. Keep the hands as instructed in Padmasana. Any easy comfortable posture for J apa and meditation is. S,ukhasana, the important point being the head, neck and.

People who begin Japa and meditation after 30 or 40 years of age, generally are.

Pdf yoga asanas

I will describe now a nice fonn of Sukhasana in which old persons can sit and meditate for a long time. This specially suits old people who are unable to sit in Padma or Siddhasana in spite of repeated attempts. Young people also can practise this. Take a cloth 5 cubits long. Fold it nicely lengthwise till the width becomes half a cubit. Sit in your usual way keeping the feet below your thighs. Raise the two knees above to the level of your chest till you get a space of 8 or 10 inches between the two knees.

Now take the folded cloth. Keep one end near the left knee; going to the 'back by the left side, touching the right knee, come to the start- ing point and make a knot of the two ends. Keep your paims face to face and place them between the knees. In this Asana the hands, legs and backbone are supported. Hence you will never feel tired.

Sit down and keep the heels together and knees raised to the chest level. Bind the knees with two hands. Vama Pavanamuktasana: Here the right knee only is raised from the ground. It is bound by the two hands as in Pavanamuktasana. Dakshina Pavanamuktasana: In this posture the right knee is raised and bound by the hands and the left leg is kept on the ground. The above three Asanas can be done when you are lying on the ground. Sit in Varna Pavanamuktasana.

Instead of binding the two knees with the hands! He who sits in anyone of the Asanas even for 15 minutes daily with closed eyes, concentrating on God at the lotus. These Asanas increase digestive fire and give good appetite, health and happiness. They remove rheumatism and keep the three humours, wind, bile and phlegm in proper proportion.

They purify and strengthen the nerves of the legs and thighs. They are suitable for keeping up Brahmacharya. This is the king of all Asanas. Sit on the two knees. Make a finger-lock byihterweaving the fingers. Now, keep the top. Slowly raise the legs till they become vertical. Stand for five seconds in the beginning and gradually increase the period by 15 seconds each week to 20 minutes or half an hour.

Then slowly bril. Do it slowly. Be calm. Be cool. There is eternity before you.. On this score do not be sluggish in your practice. Do this Asana on an empty stomach. If you have time, do twice daily both morning and evening. Perform this Asana very, very slowly and avoid jerks.

While standing on the head, breathe slow- ly through the nose and never through the mouth. You can place the hands on the ground one on each side of the head. You will find this easy to practise if you are fat. When you learn balancing, then you can take to finger-lock method. This Asana is nothing for those who can do balance in parallel bars or on the ground.

Ask your friend to assist you to keep the legs steady while practising or ' get the help of a wall when you begin to learn this. It brings joy ana glee. After the exercise is over take a little rest for five minutes and then take a cup of milk. Those who do this Asana for a long time, say, 20 minutes or half an hour, should take some kind of light refreshment, milk or any- thing, when this Asana is over. This is very important. This is sine qua nOll. In summer do not practise this Asana for a long time.

In winter you can practise as long as you desire. There are people who are doing this Asana for two or three hours at one stretch. Pandit Raghunath Sastri of Badrinarayan was very fond of this Asana and used to practise it for 2 or 3 hours. There was a Yogi at Varanasi who entered into Samadhi in this Asana. Sri Jaspat Rai, P. Acharyaji Maharaj, and others, were doing this Asana regularly for more than one hour daily at one stretch. It makes you an Urdhvaretas.

The seminal energy is trans- muted in. This is also called sex-sub- limation. You will not have wet dreams, spermatorrhoea.

In an Urdhvareto-Yogi the seminal energy flows upwards into the brain for being stored up as spiritual force.

When you do this Asana, imagine that the semin"al energy is being con- verted into Ojas and is passing along the spinal column into the brain for storage. Sirshasana invigorates, energises and vivifies. Sirshasana is really a blessing arid a nectar. Words will fail to adequately describe its beneficial results and ef- fects. In this Asana alone, the brain can draw plenty of Prana and blood. This acts against the force of gravity and draws an abundance of blood from the heart. Memory in- creases admirably.

Lawyers, occultists and thinkers will highly appreciate this Asana. This leads to natural No 'other effort is neces- sary. If you watch the breath, you will notice that it be- comes finer and finet. In the beginning of practice, there will be slight difficulty in breathing. As you advance in practice, this vanishes entirely. You will find real pleasure, exhilaration of spirit;, in this Asana. Great benefit is derived by sitting for meditation after Sirshasana.

You can hear Anahata sounds quite distinctly. Young, robust persons should perform this Asana. The that are derived from this Asana are incalcul- able. Those who practise this should not have frequent. This is a panacea, a cure-all, a sovereign specific for all diseases.

It brightens the psychic faculties and awakens Kundalini Sakti, removes all sorts of diseases of the intes- tines and stomach and augments mental power. This is a powerful blood-purifier and nervine tonic. All diseases of the eye, nose, throat, stomach, genito-urinary system, liver, spleen, lungs, renal colic, deafness, gonorrhoea, diabetes, piles, asthma consumption, syphilis, etc.

It augmepts the digestive ' fire, Jatharagni: Wrinkles and grayness will disappear. Even ladies can practise lhis Asana. Many and ovarine diseases are cured. Sterility disappears. Asana, Pranayama and Japa should go hand in hand. Remember' always the precious. Sri Prakash lung, Private. Secretary to the late Maharaja of Tehri State, Himalayas, had swelling of feet and disease of heart.

The muscles of the heart were not able to contract and dilate properly in its function of. That was the diagnosis of the doctprs. All swelling dis- appeared. The heart functioned properly. There was no pain at all. He used to do this Asana for half an hour daily. His memory has been considerably improved. Viparitakarani Mudra: The Sirshasana, described above, is also called by these three names. Ardha Vrikshasana: As you stand in Sirshasana, just fold the legs at the knee-joint and keep them along with thighs: Mukta Hasta Vrikshasana: Instead of making the finger-lock, keep the hands un the ground, by the side of the head.

You will have to stand on the two hands alone in this Asana. First throw your legs. Slowly try to take the legs away from the walls. In a few days you will learn oalancing. Ekapada Vrikshasana: After performing the Sirshasana, slowly bend one leg the knee and keep the heel over the other thigh. Urdhva Padmasana 6. Lie on the back quite flat.

Slowly raise the legs. Lift the trunk, hips and legs quite vertically. Support the back with two hands, one on each side. Rest the elbows on the ground. Press the chin against the chest and form a chin-lock firmly, lalandhara Baildha. Allow the back, shoulder portion and neck to.

Do not allow the body to shake or move to and fro. Keep the legs straight. When the Asana is over, ' bring the. You really stand on the shoulders with the help and support of the elbows. Concentrate on the thyroid gland which , lies on the front lower part of the neck.

Retain the breath as long as you can do with comfort and slowly exhale through the nose. You can do this Asana daily twice, morning and eve- ning. This should immediately be followed by Matsyasana fish posture. This will relieve pains in the back part of the neck and intensify the usefulness of Sarvangasana. Practise this Asana for two minutes in the begin'rring and gradually increase it to half an hour. Healthy thyroid means healthy func- tion of the circulatory, respiratory, alimentary, genito-uri- nary and nervous systems of the body.

This thyroid operates in conjunction 'with other ductless glands, pituitary, pineal in the brain, suprarenal above the kidneys, liver, spleen, testes. A vicious circle is formed. Sarvangasana keeps a healthy thyroid. Healthy thyroid means healthy functioning of all the organs of the body. I have taught this Asana to hundreds of persons. I have started a Sirsha-Sarvanga Propaganda.

I generally recommend these two Asanas, combined with Paschimot- tanasana invariably to those who approach me. These three Asanas alone can keep you in perfect health. You need not take any long walk or physical exercise. All have unani- mously reported to me of the wonderful, mysterious, beneficial results of this Asana. As soon as you come down from the Asana, it braces you up and gives a new vigorous, healthy tone. It is an ideal "pick-me-up".

It supplies a large quantity of blood to the spinal roots of nerves. It is this Asana which centralises the blood in the spinal column and nourishes beautifully.

But for this Asana there is no scope for these nerve-roots to draw suf- ficient blood-supply. It keeps the spine quite elastic. Elas- ticity of the spine means everlasting youth. It prevents the bone from early ossification hardening. So you will preserve and retain your youth for a long time. This Asana destroys the ravages of old age. It helps a lot in maintain- ing Brahmacharya.

Like Sirshasana, it makes you an Urdhvareto-Yogi. It checks wet-dreams effectively. It acts as a powerful blood tonic and purifier. It tones the nerves. It is a cheap, readily available blood, nervine tind digestive tonic. It is at your disposal at all times. It will save your doctor's bills. When you have not much time to practise a course of Asanas, do this without fail daily along with Sirshasana and Paschimottanasana.

It is useful in gonor- rhoea and other diseases of bladder and ovaries. It removes sterility and diseases of womb. Ladies also can practise this Asana with safety. Sarvangasana awakens Kundalini and augments the Jatharagni digestive fire. It energises, invigorates and vivifies. A course of Sirsha-Sarvangasana powerfully rejuvenates. Hala means a plough in Sanskrit. Lie flat on your back. Keep the hands at the sides on the ground with the palm facing the ground.

Join both your legs. Lift them up very slowly. Do not bend the legs. Do not raise the hands. Make an obtuse angle. Then slowly lower the legs. Fold them over the body. Keep the knees quite straight and close together. The legs and thighs must be in one straight line. Press the chin against Hie chest. Breathe slowly through the nose only and not through the mouth. There is another variety of doing this Asana. After the above posture is done, slowly bring the hands and catch hold of the toes.

This is also a better method. There should be no jerk in any way. When the Asana is finished, very, very slowly raise the legs and bring them to the original posture of lying flat on'the ground. This Asana fulfils and amplifies Sarvangasana.

A large quantity of blood is poured into the spinal roots of nerves, spinal cord, sympathetic ganglia,. The vertebral column is rendered very, very soft and elas- tic. Ossification is quick degeneration of bones. The bones become hard and brittle in the degenerative process. He who practises Halasana is very nimble, agile, full of energy. The muscles of the back are alternatively contracted,. Hence they draw a good supply of blood by these various move- ments and are well nourished.

Various sorts of myalgia muscular rheumatism , lumbago, sprain. The vertebral column becomes soft and elastic. It is twisted and rolled as it were like a piece of canvas sheet.

A man who practises Halasana can never become lazy. The vertebral column is a very important structure. It supports the whole body. It contains the spinal cord, spinal nerve and sympathetic system. In Hatha Yoga the spine is termed as Meru Danda. Therefore you must keep it healthy, strong and elastic by the practice of Halasana. The muscles of the abdomen, the rectal muscles and the muscels of the thigh are also toned and nourished.

Obesity or corpulence and habitual or chronic constipation, gulma, congestion and en- largement of the liver and spleen are cured by this Asana. Lie down. Keep the legs straight and the hands by your sides, the palms facing the ground. Raise the tW0 legs together abqut two feet from the ground without bending the legs and the knees.

Slowly bring them down. Repeat this six times. Constipation, pain in the hips and thighs will be removed. This is a preliminary exercise of Sarvangasana. Then lie flat on the back. Rest the head on the crossed forearms. This is one variety. Stretch the head back so that the top of your head rests on the ground firmly on one side and the buttocks only on the other, thus making a bridge or an arch of the trunk. Pl ace the hands on the thighs or catch the toes with the ' hands.

You will have to give a good twisting to the neck. This variety is more efficacious than the former one. The benefits that you derive from this variety are a hundred times more than what you get , in the previous variety. Fatty persons with thick calves, who find it difficult to have Padmasana foot-lock may simply sit in the ordi- nary way and then practise this Asana. Practise the Pad- masana first. Make it firm, easy and steady.

Then take to Matsyasana. Do this Asana for 10 seconds to start with and increase it to 10 minutes. When you have finished the Asana, slowly release the head with the help of the hands and get up.

Then unlock the foot-lock. You must practise this Asana soon after Sarvangasana. It will relieve stiffness of the neck and any crampy corrii-. This gives natural massage as it were or shampooing to the congested parts of the neck. Further, it affords the maximum benefits of Sarvangasana. It supplements Sarvangasana. As the larynx or wind-box and trachea wind-pipe are thrown open widely, this Asana helps deep breathing.

The apices of the lungs which are located just behind and above the clav;cular bone or collar bone in common parlance , receIve proper air and sufficient supply of pure oxygen. The endocrine glands, viz. These glands play a vital part in the physiological functioning of the various systems of the body. It removes constipation. It brings down the accumulated fae- cal maher to the rectum. It is useful in asthma, consump- tion, chronic bronchitis, etc.

Catch the toes with the thumb, index and middle fingers. While catching, you will have to bend the trunk forwards. Pattabhi Jois. The powerful flow of a moving meditation is born. The dynamic of the sun salutations transform to new forms of movement.

The positions of primary series extend the previous practice. They require more power, flexibility and endurance. You will need some practice to learn them. After about two years of constant practice a new energetic dimension unfolds for you. Sometimes at this point the physical body is so flexible and powerful that the 1st Series see there is no longer adequate as a field for learning. Then 2nd Series forms a new opportunity for practice. The advanced sequence of the Ashtanga Yoga, the third series, demands a high degree of strength and flexibility.

A lot of practice and endurance is neccessary to learn it. In their essence, the series taught by Sri K. But in details we will find some minor differences. We use cookies to give you the best online experience. By using our website you agree to our use of cookies in accordance with our Privacy Policies.