Asanas- Importance of Asanas,Padmasana,Siddhasana,Sirshasana,Sarvangasana
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Transcript of Asanas- Importance of Asanas,Padmasana,Siddhasana,Sirshasana,Sarvangasana
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ASANAS
ImportanceOfAsanas
FourAsanasareprescribedforthepurposeofJapaandmeditation.TheyarePadmasana,Siddhasana,SvastikasanaandSukhasana.YoumustbeabletositinanyoneofthesefourAsanasatastretchforfullthreehourswithoutshakingthebody.ThenonlyyouwillgetAsanaJaya,masteryovertheAsana.WithoutsecuringasteadyAsana,youcannotfurthergetonwellinmeditation.ThesteadieryouareinyourAsana,themoreyouwillbeabletoconcentrateandmakeyourmindonepointed.Ifyoucanbesteadyinthepostureevenforonehour,youwillbeabletoacquireonepointedmindandfeeltherebyinfinitepeaceandAtmicAnanda.
Whenyousitontheposture,think:Iamasfirmasarock.Givethissuggestiontothemindhalfadozentimes.ThentheAsanawillbecomesteadysoon.YoumustbecomeasalivingstatuewhenyousitforDhyana.ThenonlytherewillberealsteadinessinyourAsana.Inoneyearbyregularpracticeyouwillhavesuccessandwillbeabletositforthreehoursatastretch.Startwithhalfanhourandgraduallyincreasetheperiod.
WhenyousitintheAsana,keepyourhead,neckandtrunkinonestraightline.SticktooneAsanaandmakeitquitesteadyandperfectbyrepeatedattempts.NeverchangetheAsana.Adheretoonetenaciously.RealisethefullbenefitsofoneAsana.AsanagivesDridhata(strength).MudragivesSthirata(steadiness).PratyaharagivesDhairya(boldness).PranayamagivesLaghima(lightness).DhyanagivesPratyakshatva(perception)ofSelfandSamadhigivesKaivalya(isolation)whichisverilythefreedomorfinalbeatitude.
Theposturesareasmanyinnumberastherearenumberofspeciesoflivingcreaturesinthisuniverse.Thereare84lakhsofAsanasdescribedbyLordSiva.Amongthem84arethebestandamongthese,32areveryuseful.TherearesomeAsanaswhichcanbepractisedwhilestanding.TheseareTadasana,Trikonasana,Garudasana,etc.Therearesomewhichcanbepractisedbysitting,suchasPaschimottanasana,Padmasana,etc.SomeAsanasaredonewhilelyingdown.TheseareUttanapadasana,Pavanamuktasana,etc.Sirshasana,Vrikshasana,etc.,aredonewithheaddownwardsandlegsupwards.
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InoldendaystheseAsanaswerepractisedinGurukulasandsothepeoplewerestrongandhealthyandhadlonglives.InschoolsandcollegestheseAsanasshouldbeintroduced.Ordinaryphysicalexercisesdevelopthesuperficialmusclesofthebodyonly.OnecanbecomeaSandowwithabeautifulphysiquebythephysicalexercises.ButAsanasareintendedforphysicalandspiritualdevelopment.
Detailedinstructionsregardingthetechniqueof94AsanasaregiveninmybookYogaAsanaswithillustrations.HereIwillmentiononlyafewoftheAsanasthatareusefulforconcentration,meditationandforawakeningtheKundalini.
1.Padmasana(LotusPose)
AmongstthefourposesprescribedforJapaandDhyana,Padmasanacomesforemost.ItisthebestAsanaforcontemplation.RishislikeGheranda,Sandilya,speakveryhighlyofthisvitalAsana.Thisishighlyagreeableforhouseholders.EvenladiescansitinthisAsana.Padmasanaissuitableforleanpersonsandforyouthsaswell.
Sitonthegroundbyspreadingthelegsforward.Thenplacetherightfootontheleftthighandtheleftfootontherightthigh.Placethehandsonthekneejoints.Youcanmakeafingerlockandkeepthelockedhandsovertheleftankle.Thisisveryconvenientforsomepersons.Oryoucanplacethelefthandovertheleftkneeandthenplacetherighthandovertherightkneewiththepalmfacingupwardsandtheindexfingertouchingthemiddleportionofthethumb(Chinmudra).
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PADMASANA
2.Siddhasana(ThePerfectPose)
NexttoPadmasanacomesSiddhasanainimportance.SomeeulogisethisAsanaasevensuperiortoPadmasanaforpurposesofDhyana.IfyougetmasteryoverthisAsana,youwillacquiremanySiddhis.FurtheritwasbeingpractisedbymanySiddhasofyore.HencethenameSiddhasana.
EvenfattypersonswithbigthighscanpractisethisAsanaeasily.InfactthisisbettertosomepersonsthanPadmasana.YoungBrahmacharinswhoattempttogetestablishedincelibacyshouldpractisethisAsana.ThisAsanaisnotsuitableforladies.
Placeoneheelatanus.Keeptheotherheelontherootofthegenerativeorgan.Thefeetorlegsshouldbesonicelyarrangedthattheanklejointsshouldtoucheachother.HandscanbeplacedasinPadmasana.
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SIDDHASANA
3.Svastikasana(ProsperousPose)
Svastikasanaissittingateasewiththebodyerect.Spreadthelegsforward.Foldtheleftlegandplacethefootneartherightthighmuscles.Similarlybendtherightlegandpushitinthespacebetweenthethighandcalfmuscles.Nowyouwillfindthetwofeetbetweenthethighsandcalvesofthelegs.ThisisaverycomfortableAsana.Thosewhofinditdifficulttodothis,cansitinSamasana.
Placetheleftheelatthebeginningofrightthighandtherightheelatthebeginningoftheleftthigh.Sitatease.Donotbendeitherontheleftorright.ThisiscalledSamasana.
4.Sukhasana
Anyeasy,comfortablepostureforJapaandmeditationisSukhasana,theimportantpointbeingthehead,neckandtrunkshouldbeinalinewithoutcurve.PeoplewhobeginJapaandmeditationafter30or40yearsofagegenerallyarenotabletositinPadma,SiddhaorSvastikasanaforalongtime.PeoplesitinanywrongwayandtheycallitSukhasana.Thetroubleisevenwithouttheirknowledgethebackboneformsacurveinafewminutes.NowIwilldescribetoyouaniceSukhasanawherebyoldpersonscansitandmeditateforalongtime.Youngpersonsshouldnottrythis.Thisisspeciallydesignedtosuitoldpeoplewho
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areunabletositinPadmasanaorSiddhasanainspiteofrepeatedattempts.
Takeacloth5cubitslong.Folditnicelylengthwisetillthewidthbecomeshalfacubit.Sitinyourusualwaykeepingthefeetbelowyourthighs.Raisethetwokneestothelevelofyourchesttillyougetaspaceof8or10inchesbetweentheknees.Nowtakethefoldedcloth.Keeponeendneartheleftside,touchingtherightknee,cometothestartingpoint.Thenmakeaknotofthetwoends.Keepyourpalmsfacetofaceandplacethemonthesupportoftheclothbetweentheknees.InthisAsanathehands,legsandbackbonearesupported.Henceyouwillneverfeeltired.IfyoucannotdoanyotherAsanasitatleastinthisAsanaanddoJapaandmeditationforalongtime.YoucanalsohaveSvadhyaya(studyofreligiousbooks)inthisAsana.
5.Sirshasana(TopsyTurvyPose)
Spreadafourfoldedblanket.Sitonthetwoknees.Makeafingerlockbyinterweavingthefingers.Placeitonthegrounduptotheelbow.Nowkeepthetopofyourheadonthisfingerlockorbetweenthetwohands.Slowlyraisethelegstilltheybecomevertical.Standforfivesecondsinthebeginningandgraduallyincreasetheperiodby15secondseachweekto20minutesorhalfanhour.Thenveryslowly,bringitdown.StrongpeoplewillbeabletokeeptheAsanaforhalfanhourwithin2or3months.Doitslowly.Thereisnoharm.Ifyouhavetime,dotwicedailybothmorningandevening.PerformthisAsanavery,veryslowly,toavoidjerks.Whilestandingonthehead,breatheslowlythroughthenoseandneverthroughthemouth.
Youcanplacethehandsonthegroundoneoneachsideofthehead.Youwillfindthiseasytopractise,ifyouarefat.Ifyouhavelearntbalancing,youcantaketothefingerlockmethod.ThisAsanaisnothingforthosewhocanbalanceonparallelbarsorontheground.Askyourfriendtoassistyoutokeepthelegssteadywhilepractisingorgetthehelpofawall.
Inthebeginningsomepersonsmayhaveanovelsensationduringpracticebutthisvanishessoon.Itbringsjoyandglee.Aftertheexerciseisovertakealittlerestforfiveminutesandthentakeacupofmilk.TherearepeoplewhoaredoingthisAsanafortwoorthreehoursatonestroke.
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SIRSHASANA
BENEFITS
ThisisveryusefulinkeepingupBrahmacharya.ItmakesyouOordhvaretas.Theseminalenergyistransmutedintospiritualenergy,OjasShakti.Thisisalsocalledsexsublimation.Youwillnothavewetdreams,Spermatorrhea.InanOordhvaretoYogitheseminalenergyflowsupwardsintothebrainforbeingstoredupasspiritualforcewhichisusedforcontemplativepurposes(Dhyana).WhenyoudothisAsana,imaginethattheseminalenergyisbeingconvertedintoOjasandispassingalongthespinalcolumnintothebrainforstorage.
Sirshasanaisreallyablessingandanectar.Wordswillfailtoadequatelydescribeitsbeneficialresultsandeffects.InthisAsanaalone,thebraincandrawplentyofPranaandblood.Memoryincreasesadmirably.Lawyers,occultistsandthinkerswillhighlyappreciatethisAsana.ThisleadstonaturalPranayamaandSamadhibyitself.Noothereffortisnecessary.Ifyouwatchthebreath,youwillnoticeitbecomingfinerandfiner.Inthebeginningofpracticetherewillbeaslightdifficultyinbreathing.Asyouadvanceinpractice,thisvanishesentirely.YouwillfindrealpleasureandexhilarationofspiritinthisAsana.
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GreatbenefitisderivedbysittingformeditationafterSirshasana.YoucanhearAnahatasoundquitedistinctly.Young,robustpersonsshouldperformthisAsana.Householderswhopractisethisshouldnothavefrequentsexualintercourse.
6.Sarvangasana(AllMembersPose)
ThisisamysteriousAsanawhichgiveswonderfulbenefits.SpreadathickblanketonthefloorandpractisethisAsanaontheblanket.Lieonthebackquiteflat.Slowlyraisethelegs.Liftthetrunk,hips,andlegsquitevertically.Supportthebackwiththetwohands,oneoneitherside.Resttheelbowsontheground.Pressthechinagainstthechest(JalandharaBandha).Allowthebackshoulderportionandnecktotouchthegroundclosely.Donotallowthebodytoshakeormovetoandfro.Keepthelegsstraight.WhentheAsanaisover,bringthelegsdownvery,veryslowlywitheleganceandnotwithanyjerks.InthisAsanathewholeweightofthebodyisthrownontheshoulders.Youreallystandontheshoulderswiththehelpandsupportoftheelbows.ConcentrateontheThyroidglandwhichliesonthefrontlowerpartoftheneck.Retainthebreathaslongasyoucandowithcomfort,andslowlyexhalethroughthenose.
YoucandothisAsanatwicedaily,morningandevening.ThisshouldimmediatelybefollowedbyMatsyasana(fishposture).ThiswillrelievepainsinthebackpartoftheneckandintensifytheusefulnessofSarvangasana.StandontheAsanafortwominutesandgraduallyincreasetheperiodtohalfanhour.
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SARVANGASANA
BENEFITS
Thisisapanacea,acureall,asovereignspecificforalldiseases.ItbrightensthepsychicfacultiesandawakensKundaliniSakti,removesallsortsofdiseasesofintestineandstomach,andaugmentsthementalpower.
Itsuppliesalargequantityofbloodtotherootsofspinalnerves.ItisthisAsanawhichcentralisesthebloodinthespinalcolumnandnourishesitbeautifully.ButforthisAsanathereisnoscopeforthesenerverootstodrawsufficientbloodsupply.Itkeepsthespinequiteelastic.Elasticityofthespinemeanseverlastingyouth.Itstimulatesyouinyourwork.Itpreventsthespinefromearlyossification(hardening).Soyouwillpreserveandretainyouryouthforalongtime.IthelpsalotinmaintainingBrahmacharya.LikeSirshasana,itmakesyouanOordhvaretas.Itcheckswetdreamseffectively.Itrejuvenatesthosewhohavelosttheirpotency.Itactsasapowerfulbloodtonicandpurifier.IttonesthenervesandawakensKundalini.Spinalcolumnisrenderedverysoftandelastic.ThisAsanapreventstheearlyossificationofthevertebralbones.Ossificationisquickdegenerationofbones.Oldagemanifestsquicklyonaccountofearlyossification.Thebonesbecomehardandbrittleinthedegenerativeprocess.HewhopractisesSarvangasanaisverynimble,agile,fullofenergy.Themusclesofthebackarealternatelycontracted,relaxedandthenpulledand
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stretched.Hencetheydrawagoodsupplyofbloodbythesevariousmovementsandarewellnourished.Varioussortsofmyalgia(muscularrheumatism),lumbago,sprain,neuralgia,etc.,arecuredbythisAsana.
Thevertebralcolumnbecomesassoftandelasticasrubber.Itistwistedandrolledasitwerelikeapieceofcanvassheet.AmanwhopractisesthisAsanacanneverbecomelazyevenabit.Heisatwoleggedtalkingsquirrel.Thevertebralcolumnisaveryimportantstructure.Itsupportsthewholebody.Itcontainsthespinalcord,spinalnerveandsympatheticsystem.InHathaYogathespineistermedasMeruDanda.Thereforeyoumustkeepithealthy,strongandelastic.Themusclesoftheabdomen,therecticmusclesandthemusclesofthethigharealsotonedandnourishedwell.Obesityorcorpulenceandhabitualchronicconstipation,Gulma,congestionandenlargementoftheliverandspleenarecuredbythisAsana.
7.Matsyasana(FishPosture)
ThisAsanawillhelponetofloatonwatereasilywithPlaviniPranayama.Thereforeitiscalledfishpose,Matsyasana.SpreadablanketandsitonPadmasanabykeepingtherightfootovertheleftthighandtheleftoverrightthigh.Thenlieflatontheback.Holdtheheadbythetwoelbows.Thisisonevariety.
Stretchtheheadback,sothatthetopofyourheadrestsonthegroundfirmlyononesideandthebuttocksonlyontheother,thusmakingabridgeoranarchofthetrunk.Placethehandsonthethighsorcatchthetoeswiththehands.Youwillhavetogiveagoodtwistingtotheback.Thisvarietyismoreefficaciousthantheformerone.Thebenefitsthatyouderivefromthisvarietyareahundredtimesmorethanwhatyougetinthepreviousvariety.
Thosefattypersonswiththickcalves,whofinditdifficulttohavePadmasana(footlock),maysimplysitintheordinarywayandthenpractisethisAsana.PractisethePadmasanafirst.Makeitfirm,easyandsteady.ThentakeMatsyasana.DothisAsanafor10secondsinthebeginningandincreaseitto10minutes.
WhenyouhavefinishedtheAsana,slowlyreleasetheheadwiththehelpofhandsandgetup.ThenunlockthePadmasana.
YoumustpractisethisAsanasoonafterSarvangasana.ItwillrelievestiffnessoftheneckandallcrampyconditionsofthecervicalregioncausedbylongpracticeofSarvangasana.Thisgivesnaturalmassageorshampooingtothecongestedpartsoftheneckandshoulders.FurtheritaffordsthemaximumbenefitsofSarvangasana.ItisacomplimentaryAsanaofSarvangasana.RatheritsupplementsSarvangasana.Asthelarynxorwindboxandtrachea(windpipe)arethrownopenwidely,thisAsanahelpsdeepbreathing.
Matsyasanaisthedestroyerofmanydiseases.Itremovesconstipation.Itbringsdowntheaccumulatedfaecalmattertotherectum.Itisusefulinasthma,consumption,chronicbronchitis,etc.,onaccountofthedeepbreathing.
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MATSYASANA
8.Paschimottanasana
Sitonthegroundandstretchthelegsstifflikeastick.Catchthetoeswiththethumbandindexandmiddlefingers.Whilecatching,youhavetobendthetrunkforwards.Fattypersonswillfinditratherdifficulttobend.Exhale.Slowlybendwithoutjerkstillyourforeheadtouchesyourknees.Youcankeepthefaceevenbetweentheknees.Whenyoubenddown,drawthebellyback.Thisfacilitatesthebendingforward.Bendslowlybygradualdegrees.Takeyourowntime.Thereisnohurry.Whenyoubenddown,bendtheheadbetweenthehands.Retainitonalevelwiththem.Youngpersonswithelasticspinecantouchthekneeswiththeforeheadevenintheirveryfirstattempt.Inthecaseofgrownuppersonswithrigidspinalcolumn,itwilltakeafortnightoramonthforcompletesuccessintheposture.Retainthebreathtillyoutaketheforeheadback,toitsoriginalposition,tillyousitstraightagain.Thenbreathe.
Retaintheposefor5seconds.Thengraduallyincreasetheperiodto10minutes.
ThosewhofinditdifficulttodothefullPaschimottanasana,candohalfposewithonelegandonehandandthenwiththeotherlegandhand.Theywillfindthismoreeasy.Aftersomedayswhenthespinehasbecomemoreelastic,theycanhaverecoursetothefullpose.YouwillhavetousecommonsensewhilepractisingYogasanas.
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PASCHIMOTTANASANA
BENEFITS
ThisisanexcellentAsana.ItmakesthebreathflowthroughtheBrahmaNadiandSushumna,androusesthegastricfire.Itreducesfatintheabdomenandmakestheloinslean.ThisAsanaisaspecificforcorpulenceorobesity.Itbringsaboutreductionofspleenandliverincasesofenlargementofspleen.WhatSarvangasanaisforthestimulationofendocrineglands,soisPaschimottanasanaforthestimulationofabdominalviscera,suchaskidneys,liver,pancreas,etc.ThisAsanarelievesconstipation,removessluggishnessofliver,dyspepsia,belchingandgastritis.Lumbagoandallsortsofmyalgiaofthebackmusclesarecured.ThisAsanacurespilesanddiabetesalso.Themusclesoftheabdomen,thesolarplexus,theepigastricplexus,bladderprostate,lumbarnerves,sympatheticcordarealltonedupandkeptinahealthy,soundcondition.
9.Mayurasana(PeacockPose)
ThisismoredifficultthanSarvangasana.Thisdemandsgoodphysicalstrength.
Kneelontheground.Sitonthetoes.Raisetheheelsup.Jointhetwoforearmstogether.Placethepalmsofthetwohandsontheground.Thetwolittlefingersmustbeinclosetouch.Theyprojecttowardsthefeet.Nowyouhavegotsteadyandfirmforearmsforsupportingthewholebodyintheensuingelevationofthetrunkandlegs.Nowbringdowntheabdomenslowlyagainsttheconjoinedelbows.Supportyourbodyuponyourelbowsthatarepressednowagainstthenavelorumbilicus.Thisisthefirststage.Stretchyourlegsandraisethefeetstiffandstraightonalevelwiththehead.Thisissecondstage.
Neophytes(beginners)finditdifficulttokeepupthebalanceassoonastheyraisethefeetfromtheground.
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Placeacushioninfront.Sometimesyouwillhaveafallforwardsandyoumayhurtyournoseslightly.Trytosliponthesideswhenyoucannotkeepupthebalance.Ifyoufinditdifficulttostretchthetwolegsbackwardsatonestroke,slowlystretchonelegfirstandthentheother.Ifyouadoptthedeviceofleaningthebodyforwardsandheaddownwardsthefeetwillbythemselvesleavethegroundandyoucanstretchthemquiteeasily.WhentheAsanaisinfullmanifestationthehead,trunk,buttocks,thighs,legsandfeetwillbeinonestraightlineandparalleltotheground.Thispostureisverybeautifultolookat.
BeginnerscanpractisethisAsanabyholdingontoatable.Theywillfinditeasytopractisethis.IfyouunderstandthetechniqueofthisAsanaandifyouuseyourcommonsenseyoucandoiteasilyandcankeepupthebalancewithoutmuchdifficulty.Fattypeoplehavefrequentnastyfalls,slipsanddoublingsandtheyexcitemuchlaughteramongsttheonlookers.Donotbendthelegswhenyoustretchthem.
PractisethisAsanafrom5to20seconds.Thosewhohavegoodphysicalstrengthcandoitfor2or3minutes.
Retainthebreathwhenyouraisethebody.Itwillgiveyouimmensestrength.WhenyoufinishtheAsana,exhaleslowly.
MAYURASANA
BENEFITS
ThisisawonderfulAsanaforimprovingdigestion.Itdestroystheeffectsofunwholesomefood,andincreasesthedigestivepower.ItcuresdyspepsiaanddiseasesofthestomachlikeGulma(chronicgastritis),andreducesspleenicandliverenlargementsbyincreasingtheintraabdominalpressure.Thewholeabdominalorgansareproperlytonedandstimulatedwellbytheincreaseofintraabdominalpressure.Sluggishnessofliverorhepatictorpiditydisappears.Ittonesthebowelsandremovesconstipation(ordinary,chronicandhabitual).ItawakensKundalini.
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10.ArdhaMatsyendrasana
PaschimottanasanaandHalasanabendthespineforwards.Dhanur,BhujangaandSalabhaAsanasarecounterposestobendthespinebackwards.Thisisnotsufficient.Itmustbetwistedandbentfromsidetosidealso(lateralmovements).Thenonlyperfectelasticityofthespinalcolumncanbeensured.TheMatsyendrasanaservesthispurposewellingivingalateraltwisttothespinalcolumn.
Placetheleftheelneartheanusandbelowthescrotum.Itcantouchtheperennialspace.Donotallowtheheeltomovefromthisspace.Bendthekneeandplacetherightankleattherootoftheleftthighandresttherightfootwellonthegroundclosetothelefthipjoint.Placetheleftaxillaorarmpitoverthetopoftheverticallybentrightknee.Pushthekneenowalittletothebacksothatittouchesthebackpartoftheaxilla.Catchholdoftheleftfootwithleftpalm.Thenapplyingpressureattheleftshoulderjointslowlytwistthespineandturntotheextremeright.Turnthefacealsototherightasmuchasyoucando.Bringitinalinewiththerightshoulder.Swingroundtherightarmtowardstheback.Catchholdoftheleftthighwiththerighthand.Retaintheposefrom5to15seconds.Keepthevertebralcolumnerect.Donotbend.Similarlyyoucantwistthespinetotheleftside.
ARDHAMATSYENDRASANA
BENEFITS
ThisAsanaincreasesappetitebyincreasingthedigestivefire.Itdestroysterriblediseases.Itrouses
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Kundaliniandmakesthemoonflow,Chandranadi,steady.Abovetherootofthepalatethemoonissaidtobelocated.Itdropsthecoolambrosialnectar,whichiswastedbymixingwithgastricfire.ButthisAsanapreventsit.
Itkeepsthespineelasticandgivesagoodmassagetotheabdominalorgans.Lumbagoandallsortsofmuscularrheumatismofthebackmusclesarecured.Thespinalnerverootsandsympatheticsystemaretoned.Theydrawagoodsupplyofblood.ThisAsanaisanadjuncttoPaschimottanasana.
11.Vajrasana(TheAdamantinePose)
ThosewhositinthisAsanahaveaquitesteadyandfirmpose.Theycannotbeeasilyshaken.Thekneesarerenderedveryhard.Merudandabecomesfirmandstrong.ThisAsanaresemblesmoreorlesstheNamazposeinwhichtheMuslimssitforprayer.
Keepthesolesofthefeetonbothsidesoftheanus,i.e.,placethethighsonthelegsoneovertheotherandthesolesonthebuttocks.Thecalvesmusttouchthethighs.Thepartfromthetoetothekneeshouldtouchtheground.Thewholeburdenofthebodyisputonthekneesandankles.Inthebeginningofpracticeyoumayfeelaslightpaininthekneeandanklejointsbutitpassesoffveryquickly.Massagethepainfulpartsandtwojointswiththehands.YoucanusealittleIodexorAmrutanjanforrubbing.Afterfixingthefeetandtheknees,putboththehandsstraightontheknees.Keepthekneesquiteclose.Sitlikethiskeepingthetrunk,neckandheadinonestraightline.ThisisthemostcommonAsana.YoucansitinthisAsanaforaverylongtimecomfortably.YoginsgenerallysitinthisAsana.
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VAJRASANA
BENEFITS
IfyousitinthisAsanaforfifteenminutesimmediatelyafterfood,thefoodwillbedigestedwell.Dyspepticswillderivemuchbenefit.TheNadis,nervesandmusclesofthelegsandthighsarestrengthened.Myalgiaintheknees,legs,toesandthighsdisappears.Sciaticavanishes.Flatulenceisremoved.Stomachexercisesastimulating,beneficialinfluenceonKanda,themostvitalpartfromwhichalltheNadisspring.
12.UrdhvaPadmasana(AboveLotusPose)
PerformSirshasana.Slowlybendtherightlegandkeepitontheleftthighandkeeptheleftlegontherightthigh.Youmustdothisverycarefullyandslowly.IfyoucanstandinSirshasanaformorethan10or15minutes,thenyoucanattemptthis.Otherwiseyouwillhaveafallandinjureyourlegs.Agymnast,whocanbalanceontheparallelbarsontheground,candothis.ThebenefitsofSirshasanacanberealisedfromthisAsana.
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URDHVAPADMASANA
InstructionsOnAsanas
1.AsanaisthefirstAngaoftheAshtangaYoga.WhenyouareestablishedinAsana,thenonlyyouwillderivethebenefitsofPranayama.
2.SpreadablanketonthefloorandpractisetheAsanasovertheblanket.UseapilloworfourfoldedblanketforpractisingSirshasanaanditsvarieties.
3.WearaLangoteeorKowpeenwhenyoupractiseAsanas.Youcanhaveabanianonthebody.
4.DonotwearspectacleswhenyoudoAsanas.Theymaybebrokenortheywillinjureyoureyes.
5.ThosewhopractiseSirshasana,etc.,foralongtime,shouldtakelighttiffinoracupofmilkafterfinishingtheAsanas.
6.Beregularinthepractice.Thosewhopractisebyfitsandstartswillnotderiveanybenefit.
7.Asanashouldbedoneonemptystomachinthemorningoratleastthreehoursafterfood.MorningtimeisbestfordoingAsanas.
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8.Ifthefoundationofabuildingisnotproperlylaid,thesuperstructurewillfalldowninnotime,evensoifaYogicstudenthasnotgainedmasteryovertheAsanas,hecannotsuccessfullyproceedinhishighercoursesofYogicpractices.
9.JapaandPranayamashouldgohandinhandwithYogaAsanas.ThenonlyitbecomesrealYoga.
10.InthebeginningyoucannotperformsomeoftheAsanasperfectly.Regularpracticewillgiveperfection.Patienceandperseverance,earnestnessandsincerityareneeded.
11.NeverchangetheAsanas.Adheretoonesettenaciously.IfyoudoonesetofAsanastodayandsomeothertomorrowandsoon,youcannotderiveanybenefit.
12.ThemoresteadyyouareontheAsanathemoreyouwillbeabletoconcentrateandmakeyourmindonepointed.Youcannotgetonwellinyourmeditationwithouthavingasteadyposture.
13.MildKumbhakaduringthepracticeofAsanasaugmentstheefficacyofAsanasandgiveincreasedpowerandvitalitytothepractitioner.
14.EveryoneshouldselectacourseofafewAsanastosuithistemperament,capacity,convenience,leisureandrequirement.
15.Ifyouarecarefulaboutyourdiet,Asanasandmeditation,youwillhavefine,lustrouseyes,faircomplexionandpeaceofmindinashorttime.HathaYogaensuresbeauty,strengthandspiritualsuccesstotheYogicstudents.
16.Amancansitfor10hoursatonestretchmotionlessontheAsanaandyethemaybefullofdesires.Thisisamerephysicalpracticelikeanacrobaticorcircusfeat.Amanwithoutdosingtheeyes,withoutwinking,withoutturningtheeyeballscanpractiseTratakforthreehoursandyethemaybefullofdesiresandegoism.Thisisalsoanotherkindofphysicalexercise.Thishasnothingtodowithspirituality.Peoplearedeceivedwhentheyseepersonswhocandotheabovepractices.Fastingfor40daysisalsoanotherkindoftrainingofthephysicalbody.
17.PranayamawithAsanasbeforestartingJapaandmeditationisverygoodandconducive.Itremoveslazinessanddrowsinessofthebodyandmind.Itsteadiesthemindalso.Itfillsthemindwithnewvigourandpeace.
18.Asanascanbepractisedonthesandybedofrivers,openairyplacesandbyseasidealso.Ifyoupractisetheminaroom,seethattheroomisnotcongested.Youshouldcleaniteveryday.
19.AVedantinisafraidtodoAsanasonthegroundthatthepracticewillintensifyDehadhyasaandmilitateagainsthispracticeofVairagya.IhaveseenmanyVedantinsinasicklyconditionwithpoorphysiqueanddilapidatedconstitution.TheycanhardlydoanyrigidSadhana.Theymayutter:OmOmOm,mechanicallythroughlipsonly.TheyhavenotsufficientstrengthtoraisetheBrahmakaraVritti.
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20.Thebodyiscloselyrelatedtothemind.Sickly,weakbodyisJada.ThebodyisanimportantinstrumentforSelfrealisation.Theinstrumentmustbekeptclean,strongandhealthy.
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