ASANAS

ImportanceOfAsanas
FourAsanasareprescribedforthepurposeofJapaandmeditation.TheyarePadmasana,Siddhasana,
SvastikasanaandSukhasana.YoumustbeabletositinanyoneofthesefourAsanasatastretchforfull
threehourswithoutshakingthebody.ThenonlyyouwillgetAsanaJaya,masteryovertheAsana.Without
securingasteadyAsana,youcannotfurthergetonwellinmeditation.ThesteadieryouareinyourAsana,
themoreyouwillbeabletoconcentrateandmakeyourmindonepointed.Ifyoucanbesteadyinthe
postureevenforonehour,youwillbeabletoacquireonepointedmindandfeeltherebyinfinitepeaceand
AtmicAnanda.
Whenyousitontheposture,think:Iamasfirmasarock.Givethissuggestiontothemindhalfadozen
times.ThentheAsanawillbecomesteadysoon.Youmustbecomeasalivingstatuewhenyousitfor
Dhyana.ThenonlytherewillberealsteadinessinyourAsana.Inoneyearbyregularpracticeyouwillhave
successandwillbeabletositforthreehoursatastretch.Startwithhalfanhourandgraduallyincreasethe
period.
WhenyousitintheAsana,keepyourhead,neckandtrunkinonestraightline.SticktooneAsanaandmake
itquitesteadyandperfectbyrepeatedattempts.NeverchangetheAsana.Adheretoonetenaciously.
RealisethefullbenefitsofoneAsana.AsanagivesDridhata(strength).MudragivesSthirata(steadiness).
PratyaharagivesDhairya(boldness).PranayamagivesLaghima(lightness).DhyanagivesPratyakshatva
(perception)ofSelfandSamadhigivesKaivalya(isolation)whichisverilythefreedomorfinalbeatitude.
Theposturesareasmanyinnumberastherearenumberofspeciesoflivingcreaturesinthisuniverse.
Thereare84lakhsofAsanasdescribedbyLordSiva.Amongthem84arethebestandamongthese,32are
veryuseful.TherearesomeAsanaswhichcanbepractisedwhilestanding.TheseareTadasana,
Trikonasana,Garudasana,etc.Therearesomewhichcanbepractisedbysitting,suchas
Paschimottanasana,Padmasana,etc.SomeAsanasaredonewhilelyingdown.TheseareUttanapadasana,
Pavanamuktasana,etc.Sirshasana,Vrikshasana,etc.,aredonewithheaddownwardsandlegsupwards.

InoldendaystheseAsanaswerepractisedinGurukulasandsothepeoplewerestrongandhealthyandhad
longlives.InschoolsandcollegestheseAsanasshouldbeintroduced.Ordinaryphysicalexercisesdevelop
thesuperficialmusclesofthebodyonly.OnecanbecomeaSandowwithabeautifulphysiquebythephysical
exercises.ButAsanasareintendedforphysicalandspiritualdevelopment.
Detailedinstructionsregardingthetechniqueof94AsanasaregiveninmybookYogaAsanaswith
illustrations.HereIwillmentiononlyafewoftheAsanasthatareusefulforconcentration,meditationand
forawakeningtheKundalini.
1.Padmasana(LotusPose)
AmongstthefourposesprescribedforJapaandDhyana,Padmasanacomesforemost.ItisthebestAsana
forcontemplation.RishislikeGheranda,Sandilya,speakveryhighlyofthisvitalAsana.Thisishighly
agreeableforhouseholders.EvenladiescansitinthisAsana.Padmasanaissuitableforleanpersonsandfor
youthsaswell.
Sitonthegroundbyspreadingthelegsforward.Thenplacetherightfootontheleftthighandtheleftfoot
ontherightthigh.Placethehandsonthekneejoints.Youcanmakeafingerlockandkeepthelockedhands
overtheleftankle.Thisisveryconvenientforsomepersons.Oryoucanplacethelefthandovertheleft
kneeandthenplacetherighthandovertherightkneewiththepalmfacingupwardsandtheindexfinger
touchingthemiddleportionofthethumb(Chinmudra).

PADMASANA
2.Siddhasana(ThePerfectPose)
NexttoPadmasanacomesSiddhasanainimportance.SomeeulogisethisAsanaasevensuperiorto
PadmasanaforpurposesofDhyana.IfyougetmasteryoverthisAsana,youwillacquiremanySiddhis.
FurtheritwasbeingpractisedbymanySiddhasofyore.HencethenameSiddhasana.
EvenfattypersonswithbigthighscanpractisethisAsanaeasily.Infactthisisbettertosomepersonsthan
Padmasana.YoungBrahmacharinswhoattempttogetestablishedincelibacyshouldpractisethisAsana.This
Asanaisnotsuitableforladies.
Placeoneheelatanus.Keeptheotherheelontherootofthegenerativeorgan.Thefeetorlegsshouldbe
sonicelyarrangedthattheanklejointsshouldtoucheachother.HandscanbeplacedasinPadmasana.

SIDDHASANA
3.Svastikasana(ProsperousPose)
Svastikasanaissittingateasewiththebodyerect.Spreadthelegsforward.Foldtheleftlegandplacethe
footneartherightthighmuscles.Similarlybendtherightlegandpushitinthespacebetweenthethighand
calfmuscles.Nowyouwillfindthetwofeetbetweenthethighsandcalvesofthelegs.Thisisavery
comfortableAsana.Thosewhofinditdifficulttodothis,cansitinSamasana.
Placetheleftheelatthebeginningofrightthighandtherightheelatthebeginningoftheleftthigh.Sitat
ease.Donotbendeitherontheleftorright.ThisiscalledSamasana.
4.Sukhasana
Anyeasy,comfortablepostureforJapaandmeditationisSukhasana,theimportantpointbeingthehead,
neckandtrunkshouldbeinalinewithoutcurve.PeoplewhobeginJapaandmeditationafter30or40years
ofagegenerallyarenotabletositinPadma,SiddhaorSvastikasanaforalongtime.Peoplesitinany
wrongwayandtheycallitSukhasana.Thetroubleisevenwithouttheirknowledgethebackboneformsa
curveinafewminutes.NowIwilldescribetoyouaniceSukhasanawherebyoldpersonscansitand
meditateforalongtime.Youngpersonsshouldnottrythis.Thisisspeciallydesignedtosuitoldpeoplewho

areunabletositinPadmasanaorSiddhasanainspiteofrepeatedattempts.
Takeacloth5cubitslong.Folditnicelylengthwisetillthewidthbecomeshalfacubit.Sitinyourusualway
keepingthefeetbelowyourthighs.Raisethetwokneestothelevelofyourchesttillyougetaspaceof8or
10inchesbetweentheknees.Nowtakethefoldedcloth.Keeponeendneartheleftside,touchingtheright
knee,cometothestartingpoint.Thenmakeaknotofthetwoends.Keepyourpalmsfacetofaceandplace
themonthesupportoftheclothbetweentheknees.InthisAsanathehands,legsandbackboneare
supported.Henceyouwillneverfeeltired.IfyoucannotdoanyotherAsanasitatleastinthisAsanaanddo
Japaandmeditationforalongtime.YoucanalsohaveSvadhyaya(studyofreligiousbooks)inthisAsana.
5.Sirshasana(TopsyTurvyPose)
Spreadafourfoldedblanket.Sitonthetwoknees.Makeafingerlockbyinterweavingthefingers.Placeit
onthegrounduptotheelbow.Nowkeepthetopofyourheadonthisfingerlockorbetweenthetwohands.
Slowlyraisethelegstilltheybecomevertical.Standforfivesecondsinthebeginningandgraduallyincrease
theperiodby15secondseachweekto20minutesorhalfanhour.Thenveryslowly,bringitdown.Strong
peoplewillbeabletokeeptheAsanaforhalfanhourwithin2or3months.Doitslowly.Thereisnoharm.
Ifyouhavetime,dotwicedailybothmorningandevening.PerformthisAsanavery,veryslowly,toavoid
jerks.Whilestandingonthehead,breatheslowlythroughthenoseandneverthroughthemouth.
Youcanplacethehandsonthegroundoneoneachsideofthehead.Youwillfindthiseasytopractise,if
youarefat.Ifyouhavelearntbalancing,youcantaketothefingerlockmethod.ThisAsanaisnothingfor
thosewhocanbalanceonparallelbarsorontheground.Askyourfriendtoassistyoutokeepthelegs
steadywhilepractisingorgetthehelpofawall.
Inthebeginningsomepersonsmayhaveanovelsensationduringpracticebutthisvanishessoon.Itbrings
joyandglee.Aftertheexerciseisovertakealittlerestforfiveminutesandthentakeacupofmilk.There
arepeoplewhoaredoingthisAsanafortwoorthreehoursatonestroke.

SIRSHASANA
BENEFITS
ThisisveryusefulinkeepingupBrahmacharya.ItmakesyouOordhvaretas.Theseminalenergyis
transmutedintospiritualenergy,OjasShakti.Thisisalsocalledsexsublimation.Youwillnothavewet
dreams,Spermatorrhea.InanOordhvaretoYogitheseminalenergyflowsupwardsintothebrainforbeing
storedupasspiritualforcewhichisusedforcontemplativepurposes(Dhyana).WhenyoudothisAsana,
imaginethattheseminalenergyisbeingconvertedintoOjasandispassingalongthespinalcolumnintothe
brainforstorage.
Sirshasanaisreallyablessingandanectar.Wordswillfailtoadequatelydescribeitsbeneficialresultsand
effects.InthisAsanaalone,thebraincandrawplentyofPranaandblood.Memoryincreasesadmirably.
Lawyers,occultistsandthinkerswillhighlyappreciatethisAsana.ThisleadstonaturalPranayamaand
Samadhibyitself.Noothereffortisnecessary.Ifyouwatchthebreath,youwillnoticeitbecomingfinerand
finer.Inthebeginningofpracticetherewillbeaslightdifficultyinbreathing.Asyouadvanceinpractice,
thisvanishesentirely.YouwillfindrealpleasureandexhilarationofspiritinthisAsana.

GreatbenefitisderivedbysittingformeditationafterSirshasana.YoucanhearAnahatasoundquite
distinctly.Young,robustpersonsshouldperformthisAsana.Householderswhopractisethisshouldnothave
frequentsexualintercourse.
6.Sarvangasana(AllMembersPose)
ThisisamysteriousAsanawhichgiveswonderfulbenefits.Spreadathickblanketonthefloorandpractise
thisAsanaontheblanket.Lieonthebackquiteflat.Slowlyraisethelegs.Liftthetrunk,hips,andlegsquite
vertically.Supportthebackwiththetwohands,oneoneitherside.Resttheelbowsontheground.Pressthe
chinagainstthechest(JalandharaBandha).Allowthebackshoulderportionandnecktotouchtheground
closely.Donotallowthebodytoshakeormovetoandfro.Keepthelegsstraight.WhentheAsanaisover,
bringthelegsdownvery,veryslowlywitheleganceandnotwithanyjerks.InthisAsanathewholeweight
ofthebodyisthrownontheshoulders.Youreallystandontheshoulderswiththehelpandsupportofthe
elbows.ConcentrateontheThyroidglandwhichliesonthefrontlowerpartoftheneck.Retainthebreathas
longasyoucandowithcomfort,andslowlyexhalethroughthenose.
YoucandothisAsanatwicedaily,morningandevening.ThisshouldimmediatelybefollowedbyMatsyasana
(fishposture).Thiswillrelievepainsinthebackpartoftheneckandintensifytheusefulnessof
Sarvangasana.StandontheAsanafortwominutesandgraduallyincreasetheperiodtohalfanhour.

SARVANGASANA
BENEFITS
Thisisapanacea,acureall,asovereignspecificforalldiseases.Itbrightensthepsychicfacultiesand
awakensKundaliniSakti,removesallsortsofdiseasesofintestineandstomach,andaugmentsthemental
power.
Itsuppliesalargequantityofbloodtotherootsofspinalnerves.ItisthisAsanawhichcentralisestheblood
inthespinalcolumnandnourishesitbeautifully.ButforthisAsanathereisnoscopeforthesenerverootsto
drawsufficientbloodsupply.Itkeepsthespinequiteelastic.Elasticityofthespinemeanseverlastingyouth.
Itstimulatesyouinyourwork.Itpreventsthespinefromearlyossification(hardening).Soyouwill
preserveandretainyouryouthforalongtime.IthelpsalotinmaintainingBrahmacharya.LikeSirshasana,
itmakesyouanOordhvaretas.Itcheckswetdreamseffectively.Itrejuvenatesthosewhohavelosttheir
potency.Itactsasapowerfulbloodtonicandpurifier.IttonesthenervesandawakensKundalini.Spinal
columnisrenderedverysoftandelastic.ThisAsanapreventstheearlyossificationofthevertebralbones.
Ossificationisquickdegenerationofbones.Oldagemanifestsquicklyonaccountofearlyossification.The
bonesbecomehardandbrittleinthedegenerativeprocess.HewhopractisesSarvangasanaisverynimble,
agile,fullofenergy.Themusclesofthebackarealternatelycontracted,relaxedandthenpulledand

stretched.Hencetheydrawagoodsupplyofbloodbythesevariousmovementsandarewellnourished.
Varioussortsofmyalgia(muscularrheumatism),lumbago,sprain,neuralgia,etc.,arecuredbythisAsana.
Thevertebralcolumnbecomesassoftandelasticasrubber.Itistwistedandrolledasitwerelikeapieceof
canvassheet.AmanwhopractisesthisAsanacanneverbecomelazyevenabit.Heisatwoleggedtalking
squirrel.Thevertebralcolumnisaveryimportantstructure.Itsupportsthewholebody.Itcontainsthe
spinalcord,spinalnerveandsympatheticsystem.InHathaYogathespineistermedasMeruDanda.
Thereforeyoumustkeepithealthy,strongandelastic.Themusclesoftheabdomen,therecticmusclesand
themusclesofthethigharealsotonedandnourishedwell.Obesityorcorpulenceandhabitualchronic
constipation,Gulma,congestionandenlargementoftheliverandspleenarecuredbythisAsana.
7.Matsyasana(FishPosture)
ThisAsanawillhelponetofloatonwatereasilywithPlaviniPranayama.Thereforeitiscalledfishpose,
Matsyasana.SpreadablanketandsitonPadmasanabykeepingtherightfootovertheleftthighandtheleft
overrightthigh.Thenlieflatontheback.Holdtheheadbythetwoelbows.Thisisonevariety.
Stretchtheheadback,sothatthetopofyourheadrestsonthegroundfirmlyononesideandthebuttocks
onlyontheother,thusmakingabridgeoranarchofthetrunk.Placethehandsonthethighsorcatchthe
toeswiththehands.Youwillhavetogiveagoodtwistingtotheback.Thisvarietyismoreefficaciousthan
theformerone.Thebenefitsthatyouderivefromthisvarietyareahundredtimesmorethanwhatyouget
inthepreviousvariety.
Thosefattypersonswiththickcalves,whofinditdifficulttohavePadmasana(footlock),maysimplysitin
theordinarywayandthenpractisethisAsana.PractisethePadmasanafirst.Makeitfirm,easyandsteady.
ThentakeMatsyasana.DothisAsanafor10secondsinthebeginningandincreaseitto10minutes.
WhenyouhavefinishedtheAsana,slowlyreleasetheheadwiththehelpofhandsandgetup.Thenunlock
thePadmasana.
YoumustpractisethisAsanasoonafterSarvangasana.Itwillrelievestiffnessoftheneckandallcrampy
conditionsofthecervicalregioncausedbylongpracticeofSarvangasana.Thisgivesnaturalmassageor
shampooingtothecongestedpartsoftheneckandshoulders.Furtheritaffordsthemaximumbenefitsof
Sarvangasana.ItisacomplimentaryAsanaofSarvangasana.RatheritsupplementsSarvangasana.Asthe
larynxorwindboxandtrachea(windpipe)arethrownopenwidely,thisAsanahelpsdeepbreathing.
Matsyasanaisthedestroyerofmanydiseases.Itremovesconstipation.Itbringsdowntheaccumulated
faecalmattertotherectum.Itisusefulinasthma,consumption,chronicbronchitis,etc.,onaccountofthe
deepbreathing.

MATSYASANA
8.Paschimottanasana
Sitonthegroundandstretchthelegsstifflikeastick.Catchthetoeswiththethumbandindexandmiddle
fingers.Whilecatching,youhavetobendthetrunkforwards.Fattypersonswillfinditratherdifficultto
bend.Exhale.Slowlybendwithoutjerkstillyourforeheadtouchesyourknees.Youcankeepthefaceeven
betweentheknees.Whenyoubenddown,drawthebellyback.Thisfacilitatesthebendingforward.Bend
slowlybygradualdegrees.Takeyourowntime.Thereisnohurry.Whenyoubenddown,bendthehead
betweenthehands.Retainitonalevelwiththem.Youngpersonswithelasticspinecantouchthekneeswith
theforeheadevenintheirveryfirstattempt.Inthecaseofgrownuppersonswithrigidspinalcolumn,itwill
takeafortnightoramonthforcompletesuccessintheposture.Retainthebreathtillyoutaketheforehead
back,toitsoriginalposition,tillyousitstraightagain.Thenbreathe.
Retaintheposefor5seconds.Thengraduallyincreasetheperiodto10minutes.
ThosewhofinditdifficulttodothefullPaschimottanasana,candohalfposewithonelegandonehandand
thenwiththeotherlegandhand.Theywillfindthismoreeasy.Aftersomedayswhenthespinehasbecome
moreelastic,theycanhaverecoursetothefullpose.Youwillhavetousecommonsensewhilepractising
Yogasanas.

PASCHIMOTTANASANA
BENEFITS
ThisisanexcellentAsana.ItmakesthebreathflowthroughtheBrahmaNadiandSushumna,androusesthe
gastricfire.Itreducesfatintheabdomenandmakestheloinslean.ThisAsanaisaspecificforcorpulence
orobesity.Itbringsaboutreductionofspleenandliverincasesofenlargementofspleen.What
Sarvangasanaisforthestimulationofendocrineglands,soisPaschimottanasanaforthestimulationof
abdominalviscera,suchaskidneys,liver,pancreas,etc.ThisAsanarelievesconstipation,removes
sluggishnessofliver,dyspepsia,belchingandgastritis.Lumbagoandallsortsofmyalgiaoftheback
musclesarecured.ThisAsanacurespilesanddiabetesalso.Themusclesoftheabdomen,thesolarplexus,
theepigastricplexus,bladderprostate,lumbarnerves,sympatheticcordarealltonedupandkeptina
healthy,soundcondition.
9.Mayurasana(PeacockPose)
ThisismoredifficultthanSarvangasana.Thisdemandsgoodphysicalstrength.
Kneelontheground.Sitonthetoes.Raisetheheelsup.Jointhetwoforearmstogether.Placethepalmsof
thetwohandsontheground.Thetwolittlefingersmustbeinclosetouch.Theyprojecttowardsthefeet.
Nowyouhavegotsteadyandfirmforearmsforsupportingthewholebodyintheensuingelevationofthe
trunkandlegs.Nowbringdowntheabdomenslowlyagainsttheconjoinedelbows.Supportyourbodyupon
yourelbowsthatarepressednowagainstthenavelorumbilicus.Thisisthefirststage.Stretchyourlegs
andraisethefeetstiffandstraightonalevelwiththehead.Thisissecondstage.
Neophytes(beginners)finditdifficulttokeepupthebalanceassoonastheyraisethefeetfromtheground.

Placeacushioninfront.Sometimesyouwillhaveafallforwardsandyoumayhurtyournoseslightly.Tryto
sliponthesideswhenyoucannotkeepupthebalance.Ifyoufinditdifficulttostretchthetwolegs
backwardsatonestroke,slowlystretchonelegfirstandthentheother.Ifyouadoptthedeviceofleaning
thebodyforwardsandheaddownwardsthefeetwillbythemselvesleavethegroundandyoucanstretch
themquiteeasily.WhentheAsanaisinfullmanifestationthehead,trunk,buttocks,thighs,legsandfeetwill
beinonestraightlineandparalleltotheground.Thispostureisverybeautifultolookat.
BeginnerscanpractisethisAsanabyholdingontoatable.Theywillfinditeasytopractisethis.Ifyou
understandthetechniqueofthisAsanaandifyouuseyourcommonsenseyoucandoiteasilyandcankeep
upthebalancewithoutmuchdifficulty.Fattypeoplehavefrequentnastyfalls,slipsanddoublingsandthey
excitemuchlaughteramongsttheonlookers.Donotbendthelegswhenyoustretchthem.
PractisethisAsanafrom5to20seconds.Thosewhohavegoodphysicalstrengthcandoitfor2or3
minutes.
Retainthebreathwhenyouraisethebody.Itwillgiveyouimmensestrength.WhenyoufinishtheAsana,
exhaleslowly.

MAYURASANA
BENEFITS
ThisisawonderfulAsanaforimprovingdigestion.Itdestroystheeffectsofunwholesomefood,and
increasesthedigestivepower.ItcuresdyspepsiaanddiseasesofthestomachlikeGulma(chronicgastritis),
andreducesspleenicandliverenlargementsbyincreasingtheintraabdominalpressure.Thewhole
abdominalorgansareproperlytonedandstimulatedwellbytheincreaseofintraabdominalpressure.
Sluggishnessofliverorhepatictorpiditydisappears.Ittonesthebowelsandremovesconstipation(ordinary,
chronicandhabitual).ItawakensKundalini.

10.ArdhaMatsyendrasana
PaschimottanasanaandHalasanabendthespineforwards.Dhanur,BhujangaandSalabhaAsanasare
counterposestobendthespinebackwards.Thisisnotsufficient.Itmustbetwistedandbentfromsideto
sidealso(lateralmovements).Thenonlyperfectelasticityofthespinalcolumncanbeensured.The
Matsyendrasanaservesthispurposewellingivingalateraltwisttothespinalcolumn.
Placetheleftheelneartheanusandbelowthescrotum.Itcantouchtheperennialspace.Donotallowthe
heeltomovefromthisspace.Bendthekneeandplacetherightankleattherootoftheleftthighandrest
therightfootwellonthegroundclosetothelefthipjoint.Placetheleftaxillaorarmpitoverthetopofthe
verticallybentrightknee.Pushthekneenowalittletothebacksothatittouchesthebackpartoftheaxilla.
Catchholdoftheleftfootwithleftpalm.Thenapplyingpressureattheleftshoulderjointslowlytwistthe
spineandturntotheextremeright.Turnthefacealsototherightasmuchasyoucando.Bringitinaline
withtherightshoulder.Swingroundtherightarmtowardstheback.Catchholdoftheleftthighwiththe
righthand.Retaintheposefrom5to15seconds.Keepthevertebralcolumnerect.Donotbend.Similarly
youcantwistthespinetotheleftside.

ARDHAMATSYENDRASANA
BENEFITS
ThisAsanaincreasesappetitebyincreasingthedigestivefire.Itdestroysterriblediseases.Itrouses

Kundaliniandmakesthemoonflow,Chandranadi,steady.Abovetherootofthepalatethemoonissaidto
belocated.Itdropsthecoolambrosialnectar,whichiswastedbymixingwithgastricfire.ButthisAsana
preventsit.
Itkeepsthespineelasticandgivesagoodmassagetotheabdominalorgans.Lumbagoandallsortsof
muscularrheumatismofthebackmusclesarecured.Thespinalnerverootsandsympatheticsystemare
toned.Theydrawagoodsupplyofblood.ThisAsanaisanadjuncttoPaschimottanasana.
11.Vajrasana(TheAdamantinePose)
ThosewhositinthisAsanahaveaquitesteadyandfirmpose.Theycannotbeeasilyshaken.Thekneesare
renderedveryhard.Merudandabecomesfirmandstrong.ThisAsanaresemblesmoreorlesstheNamaz
poseinwhichtheMuslimssitforprayer.
Keepthesolesofthefeetonbothsidesoftheanus,i.e.,placethethighsonthelegsoneovertheotherand
thesolesonthebuttocks.Thecalvesmusttouchthethighs.Thepartfromthetoetothekneeshouldtouch
theground.Thewholeburdenofthebodyisputonthekneesandankles.Inthebeginningofpracticeyou
mayfeelaslightpaininthekneeandanklejointsbutitpassesoffveryquickly.Massagethepainfulparts
andtwojointswiththehands.YoucanusealittleIodexorAmrutanjanforrubbing.Afterfixingthefeetand
theknees,putboththehandsstraightontheknees.Keepthekneesquiteclose.Sitlikethiskeepingthe
trunk,neckandheadinonestraightline.ThisisthemostcommonAsana.YoucansitinthisAsanafora
verylongtimecomfortably.YoginsgenerallysitinthisAsana.

VAJRASANA
BENEFITS
IfyousitinthisAsanaforfifteenminutesimmediatelyafterfood,thefoodwillbedigestedwell.Dyspeptics
willderivemuchbenefit.TheNadis,nervesandmusclesofthelegsandthighsarestrengthened.Myalgiain
theknees,legs,toesandthighsdisappears.Sciaticavanishes.Flatulenceisremoved.Stomachexercisesa
stimulating,beneficialinfluenceonKanda,themostvitalpartfromwhichalltheNadisspring.
12.UrdhvaPadmasana(AboveLotusPose)
PerformSirshasana.Slowlybendtherightlegandkeepitontheleftthighandkeeptheleftlegontheright
thigh.Youmustdothisverycarefullyandslowly.IfyoucanstandinSirshasanaformorethan10or15
minutes,thenyoucanattemptthis.Otherwiseyouwillhaveafallandinjureyourlegs.Agymnast,whocan
balanceontheparallelbarsontheground,candothis.ThebenefitsofSirshasanacanberealisedfromthis
Asana.

URDHVAPADMASANA
InstructionsOnAsanas
1.AsanaisthefirstAngaoftheAshtangaYoga.WhenyouareestablishedinAsana,thenonlyyouwillderive
thebenefitsofPranayama.
2.SpreadablanketonthefloorandpractisetheAsanasovertheblanket.Useapilloworfourfolded
blanketforpractisingSirshasanaanditsvarieties.
3.WearaLangoteeorKowpeenwhenyoupractiseAsanas.Youcanhaveabanianonthebody.
4.DonotwearspectacleswhenyoudoAsanas.Theymaybebrokenortheywillinjureyoureyes.
5.ThosewhopractiseSirshasana,etc.,foralongtime,shouldtakelighttiffinoracupofmilkafterfinishing
theAsanas.
6.Beregularinthepractice.Thosewhopractisebyfitsandstartswillnotderiveanybenefit.
7.Asanashouldbedoneonemptystomachinthemorningoratleastthreehoursafterfood.Morningtimeis
bestfordoingAsanas.

8.Ifthefoundationofabuildingisnotproperlylaid,thesuperstructurewillfalldowninnotime,evensoifa
YogicstudenthasnotgainedmasteryovertheAsanas,hecannotsuccessfullyproceedinhishighercourses
ofYogicpractices.
9.JapaandPranayamashouldgohandinhandwithYogaAsanas.ThenonlyitbecomesrealYoga.
10.InthebeginningyoucannotperformsomeoftheAsanasperfectly.Regularpracticewillgiveperfection.
Patienceandperseverance,earnestnessandsincerityareneeded.
11.NeverchangetheAsanas.Adheretoonesettenaciously.IfyoudoonesetofAsanastodayandsome
othertomorrowandsoon,youcannotderiveanybenefit.
12.ThemoresteadyyouareontheAsanathemoreyouwillbeabletoconcentrateandmakeyourmind
onepointed.Youcannotgetonwellinyourmeditationwithouthavingasteadyposture.
13.MildKumbhakaduringthepracticeofAsanasaugmentstheefficacyofAsanasandgiveincreasedpower
andvitalitytothepractitioner.
14.EveryoneshouldselectacourseofafewAsanastosuithistemperament,capacity,convenience,leisure
andrequirement.
15.Ifyouarecarefulaboutyourdiet,Asanasandmeditation,youwillhavefine,lustrouseyes,fair
complexionandpeaceofmindinashorttime.HathaYogaensuresbeauty,strengthandspiritualsuccessto
theYogicstudents.
16.Amancansitfor10hoursatonestretchmotionlessontheAsanaandyethemaybefullofdesires.This
isamerephysicalpracticelikeanacrobaticorcircusfeat.Amanwithoutdosingtheeyes,withoutwinking,
withoutturningtheeyeballscanpractiseTratakforthreehoursandyethemaybefullofdesiresand
egoism.Thisisalsoanotherkindofphysicalexercise.Thishasnothingtodowithspirituality.Peopleare
deceivedwhentheyseepersonswhocandotheabovepractices.Fastingfor40daysisalsoanotherkindof
trainingofthephysicalbody.
17.PranayamawithAsanasbeforestartingJapaandmeditationisverygoodandconducive.Itremoves
lazinessanddrowsinessofthebodyandmind.Itsteadiesthemindalso.Itfillsthemindwithnewvigour
andpeace.
18.Asanascanbepractisedonthesandybedofrivers,openairyplacesandbyseasidealso.Ifyoupractise
theminaroom,seethattheroomisnotcongested.Youshouldcleaniteveryday.
19.AVedantinisafraidtodoAsanasonthegroundthatthepracticewillintensifyDehadhyasaandmilitate
againsthispracticeofVairagya.IhaveseenmanyVedantinsinasicklyconditionwithpoorphysiqueand
dilapidatedconstitution.TheycanhardlydoanyrigidSadhana.Theymayutter:OmOmOm,mechanically
throughlipsonly.TheyhavenotsufficientstrengthtoraisetheBrahmakaraVritti.

20.Thebodyiscloselyrelatedtothemind.Sickly,weakbodyisJada.Thebodyisanimportantinstrument
forSelfrealisation.Theinstrumentmustbekeptclean,strongandhealthy.

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