A collation of articles by

Srivatsa Ramaswami
around the teachings of
T Krishnamacharya
published in the
Indian Review
circa 1979-1981.

List of Articles and Indications of Content:

Page 1. Front Cover
Page 3. Index
Page 5. About T Krishnamacharya, My Guru
Page 11. Yoga Its Basis, Practice and Benefits
Page 15. On Yoga Texts
Page 19. What the Four Chapters of the Yoga stra say
Page 23. Prelude to the Practice of sana
Page 29. On Your Feet for sana
- Samasthiti, Tsana, Uttnsana, Utkasana,
Page 35. More Standing sana
- Caturaga Daasana, rdhva Mukha vnsana, Adho Mukha
vnsana, Parva Uttnsana, Vrabhadrsana
Page 39. The Triangle Pose
- Trikosana, Parva Kosana, Prasrita Pda Uttnsana
Page 43. The Supta sana
- Tribandha, Taka Mudr, Cakravksana, Jahara Parivtti
Page 47. Dvipda Pham
- rdhva Prasta Pdsana, Supta Padaguhsana, Supta Parva
Padaguhsana
Page 53. rsana and Variations
Page 57. Sarvgsana and Variations
Page 65. Halsana and Uttna Mayrsana

Page 67. Prone Postures and the Spine

- Bhujagsana, alabhsana, Dhanursana
Page 73. Pacimatnsana
- Ardha Baddha Padma Pacimatnsana, Pravatnsana, Catu
Pda Pham, Navsana
Page 79. Some Simple Balancing sana
- Utthita Padaguhsana, Eka Pda Utkasana, Ardha Baddha
Padma Uttnsana, Garusana, Bhagrathsana, Vtyansana,
Vasihsana, Kasyapsana, Tolsana, Lolsana, Parva Uttna
Kurmsana, Bhujapsana.
Page 83. Vajrsana and Vrsana
Page 87. Siddhsana
- Gomukhsana, Simhsana, Bharadavjsana, Avin Mudr, Mah
Mudr, Mah Bandha
Page 95. Padmsana
- Supta Padmsana, rdhva Padmsana, Adho Mukha Padmsana,
Bhadrsana, Parvatsana, Yoga Mudr, at Mukhi Mudr
Page 103. Kaplabhti
Page 109. Sargarbha Pryma
Page 117. The Kumbhaka
- Ni odhana, Srya Bhedana, tal and Bhastrik
Page 121. On Antaraga Sdhana
Page 127. Yoga and Contraception
Page 133. Antenatal Yoga - Part 1
Page 137. Antenatal Yoga - Part 2
Page 143. Antenatal Yoga - Part 3

About Sri T. Krishnamacharya,My Guru

fu RAMASWAMI,

Trustc. Ktishnamacharya Toga Mandbam, MADRAS.

scho l ar s , Vam

Srimatc Aaantala Nagaruja2a Namo Namaha

a na c h a r y a

Bhattacharya,

$auganatha
Jha and other well kr-own
scholar-teachers of Indian philosophy in the early vears ofthe

.Asmadacharlx bhyas Saraebhyo

Namo Namaha,

centur y .

fn the nex t l i r l ear s

Krishnamachar\ a was .iwar ded several dcgrrc"., rrr luding'

Sri T. Krishnamacharya is
onc of Indie's best known
Iiving authoritics of Yoga and
Hindu Sastras in gene4al.
Born in the village of Muchulunte, in Karnataka State in
1892,he hails crom the family
of the Yogi Nathamuni, who
livcd during tbe 7th and 8th
centuries of our era and is
temembered for such works
es Yoga Rzihasya'and Yoga
Tathva. As a boy, Sri Krishnamacharya's tcacher was his
fatl er, Srinivasa Tatacharya,
.a priest and a religious teachcr, who gavc his son a thoroughly traditional education
and had begun instructirg
him in the elements of Yoga
when his untimely passing
away interrupted his dcep
rtudy, unforturately. At thc
agc of twelvc, therefore, Sri
Krirhna madc. hir way lo
Mysore City ard there joinrd

Samk hv a

Yoga

Shi hhr r nar r i

M im am s a

T i r tha, N v ar ac har},a, Vedarrta \,'aqeesa, Nvava

ratna

:rnd Veda

utrir':rsities
Hirrdu
bad,

Universitv,
Caltutta,

Dar bhanga

Kashi

as

Allahaand

Baroda

U ni v r r s i ti es .

INS EAR C H

th e
lr 4 a h a r a ja '
M yso r c
Sanskrit College. At the same
time he tcok up th study of
Sanskrit grammgr (Vyakarna)
and logic inyaya) under Krishna Brahmatantra, the Swami
of Parakala Mutt ard the
Guru of the Maharaja.

f'ro:rr

Kcsari

such

OF A GU R U

But ever sir.t:e the death of

his flather he had been withont
a guru

with

continue
Yogic

whom

his

studies

Obviousli

he could

spiritual
and

and

practice.

he was not satisfied

but
with mere Shastragnana,
Yearned for the realisation as
our attcient
experien' ed by
Rishis.

He always

hoped

to

After 6vc ycars of study, fi- d hi s Gur u ar d i n l 9l 7 he

l' is wa y to felt he had succeeded. He
h e we n d e d
continued his learned of the Yogi RamamoKashi ar d
u n d e r th c g r e a t hana Rrahmachari who lived
stu d ie 6

l - ,- .

with his family

hear the
Manasa Sarovar in the Wesrern Tibctan region. As soon
rs he found the necessary
means to make the travel, he
proceeded to meet Yogi Brahmachari, who accepted him
as his dirciplp.
Un{cr hiq
Guru's tutelagc Krishnamacharya was initietcd iniq ell
aspectsof Yoga, including its
therapeutic applications. He
roamed about thc vast vegetation kingdom ofthe mountains and learned about the
extraordinaly herbs 4nd theil
efficacies. He learned hundreds of . Asanas, varieties of
Pranayamas, Dandhas and
Mudras and number of variations in posturcs, breaths
etc. and achieved a complcte
mastery over body and mind,
to such an extent that hc
could
control
the
involuntary funetions as well.
These siddhis^ horlever, did
not detcr him from his comp
lete dcvotion to his Guru and
total surrcnder to Lo d Narayana. His faith in .the Sastras,
even got strengthened by his
actual physit.al, physiological,
rnental and spiritual experiences. At this ripe age of85, he
continucs to do his Nitya, Naimithika Karmas and his daily,
elaborate pooja of Lord Narayana during the three hours
Prior tr) sunrisc, apart from
yojic vyay2ya6a.

a married lifc, As he was s became his disciples.

They
rcholar in Sarulrit, hc natu- in turn
kndlcd
in their
rally bcgan to rcccive offerr pcoplc
a rencwed respcct
from various universiticg to for this ancient subjcct.
head thcir dcpartments ofphilosophy and religion, posts for
This had repcrcussions in
which he was so emine4tfy thc wqt. Some d.lhe Britisgusliflcdi but to r*nlecment
hers end Euloiiatrs who wcre
of
everyonc he. chosc to ta&ing interest in Indology
teaph Ypgn inrtord.
Wh en fttqucntly. visltecl him. Wcstprofessional colleagues and ern scientistsand doctors rcad
relatives found him stcadfast with great intcrcst about the
in his decision, their amaze. reputed ,powers' of India's
ment turned to ridicule and logir,
an{. qtany eamo to
Gycn opcn abure. S*$,
his India to verify tho claims
frrm rorolve, his erudltisn itid
themselves. $ri Krishnarnachprofcicncy woq sornc t!hcarya submitted himself willt4nt r$pect, and eAe by ont,
ingly to all such legitimate
hir criticg grcw les6 6tpcrrlF.
scicntific curioritics. To people
Indced, somo evcn bocggq. lis
suth as Proftssor Wenger of
students.
Califbrrrla and Doctor Theresc
Brosseof Pdris. he showed that
frrtT tg64 c$|*f|tl
srechanical and
electricay
actlom ofth heart could tic
As Krishnanacbarya\$ilrmodified at will, and to other
tation
grew, eo drd l|e
.carnest professionals" he desprcad ofclassical Yoga. in
monstrated stoppege of the
1930, thc Mahqraja of &lfr$e
pillso for ov.f two drinutcs,
bcceme his studcnt. So nr3h
and so on..
(hith did hc place in thc &mr'
lsy-scholar'r grasrqq$ conqrcErtOIrVlD NElt SYITEU
hension of Yoga, Sanskrit arid
There are special rparks of
a wide rangc of our Sastrasr
that he considcred Krishna- Sri Krishnamacharya's teachbasgd.on tradition, his
'!ach.4rya as his Gwu. At the ings,
Maharaja's 3uggestbn hc sta- own expiricnc.e and irr\ovative
blished a school of Ycgc m experirpentttiorls. Apart from
the palace, itself- tho A4ysorc his Guru,. hd stude{ various
Sri Yogashela and ftorn this lystcms ofYogic pradtices in
base,Krfuhnamacharya ca:ried differcnt parts oflndiit, cspcon his tcachings for the next clally in the Punjab and
twen-tyfive years. From timc Ncpal. - relcarched. many
to time, hc travelled in parts rncidnt Yoga to(ts in palio
He returned to Sputh Indiar of India,
preaching. Yoga lcaves and evolYcd a rystem
in l924and, on tbc eommand and in thir procols, maoy d
which h uniquc, The numb6
of his Guru, sattlcd down to thc Mabaraias of thoae dalr
of annae and dreir'variarion'c'

in his repertoirc is enormous.

For instance in Padmasana
alone, or in Sawangasana
thcre are very many variations possible. Furthcr the
usc of brcath to synchronise
with movements in asana, thc
urodrfication of aganas and
brcathing pattern to suit each
individual. case-as if tailor
. made- and an appreciation of
intirnate relationship between
bdy, mind and brcith, which
is accomplished by combining
amuar,breathinganddharana-,
es enrrnciated in the Sastras,
the emphasis on (imaging'
peacefut Devatakara (srbh3-"
sraF) Bre F+r of rhc qpqi*;,

B.K.S. Iyengar and the Acharya's son S{i T. K. V. Desikachar are well known yoga
cxPonents' Some ofhis long
standingstudents have had the
benefit of not only learning
the pactical aspects, but also
tbe theoretical wor}s like the
Gita, Yoga Sutras, Yogarahaoya ard alrc the Yogic
UPanishads like thc Chandogga, Svetaswatara*.cLal. His
lccturcs on our .trama Dhar*
mas and the Drahrmsutras
and Yogasutrat hase bcen
well appreciated" Hc hos aho
written many books on Yoga
* YqSr Meleranda, Yogasa,
nas, Yoganjati, Shastriya Yo-

marks
ofhismethodorosy$li,il*ll*::?JXll;

cull

ron

iltTBUA.

Tatwr

Niraaya.

Wlth this Y"f;

Sinec Yoga is knorrn efthtl
f. was aHb
to'
curc rrnrty fulctional
for Asanas or fot Sanladhi
disordcr: including lomc types this serieswas started to show
ofdiabetes, asthms, patalyfu
the place ofallyogic. practichrotic hcadachc, inrcmnir,
cer. samadhi or intcnrc concertain stc!ility casesin wo: ccntration, is possible only for
man, hy'pertension, hcart ail- a tbw Samahita Chithasj and
med& ctc. Often hic hclp was' . who can practice vairagya.
souglht when llt othcr mtdie*. .,EJen among those, if there is
mcthods had failcd; hdeed
an ultinrate purposc oiattain- .
many of
Yoga stfrdqfr
mcnt of Sidhi in Yoga, such
to -hjs originatly 5, ?ar princeFhru*.,
,u"h yogi,
:."*
-hin
the cure ofone
rcrious alhnbnt arc llable for rebirth.
or sther. In frct, my o,
YoGA StItHAr^s
rrudy wirh tt. e"h""y. r.q:l
when he was consulted byl

r",r,u,
ro,"-r.i,,il;;:;t.il ll,iffin,ry;1,.T
j
olll;.il
nervous dcblity. Thcn ilt the
faith i" th;;c;i;ir"".,

ofour.family becarne
I*h:"
his ltudents- Apart from yogrc
therapy,hchasbcnefitcdurany
othcr rcnowned teachers,Somc
of his own studentslike Sri

.",r,*l
asm, constant thinking, intense
concentration and an awarerri"iri"g-;"a"ir*,ii,
onry
"r.
wih lead tl chitta Nl"oaf,.,
^
propundedUyfatariati.
ec.o.

rding to our Acharya, such Paravairagyt

is not
possiblc in this
kali Yuga However aparavaira$ya can be practised, which
is not desiring anything beyond
ones own Dharmic
duties.
Samadhi is also possible
ffi of intense devotion to
lswam or the Cosmic principle. $uch devotees as Thyagaraja, Prahlada and others get
into Samadhi easily due to
their extremely pure heart,
How about thc restnVyuthana
Chittas, the Kriya Yoga is
rncntioncd, as the ste?pint
stone,
TAPAS
If one considerssamahita
chittas as fit for Samadhi and
therefore Uttama adhiharis fm
yoga, Patanjali suggests kriya
yoga for mild practitioners
(Mridu) and ashtanga yoga.
lor madhya adhikaris.
Controlled activity, study of
srriptures leading to self-realisation and total dedication to
the cosmic principle are the
aspectsof Kriya Yoga.
Tapas Saad\taya Ishwaraptanidhanani
Kila

Togaha 'r

Tapa is very important for

practitioners ofYoga. Vyasa
points out that without Tapas.
one is a non - startcr in'Yoga
'Na AtaPanino fogaha
Sid@ati n

The inipurities or the drosr

in the inind and bodl' arising
out of conta4ts with worldlY
objerts which are inimical to
off
)'oga cannot be got rid
without the Practice of taPas
or austerities. TaPas literallY
means to 'heat uP" Patanjali
mntionedthe benefit of taPas
as the purill(ation ofbodY and
the senses.
K ayendra suddhi hi Asuddhiksha)ath Taqasaha I
SVADHYAYA
However, the various Pictures and storiesof TaPaswis
make onc feel that taPas is
mor; difficult than Yoga itsclf'
But what, in practical tcrms is
tapas ?
The fint step in thc Prac'
tice ofyoga is tapas and it
is control ofdiet and sPeech.
Mithananam
namchatl

Mithabhasha'

Githcharya also emPhasises

thc importancc of ProPer food;
so also the various HathaYogis. Satwic food in limited
and
-quantities,
PrirPoreful
conversation is taPas for a
yogabhyasi.
Jtfat\ann astu fo gost ha
fuktahara Vihoarya Togo
Bhauathi n

SWARAPRAM IDHANA
The yogabhYas's ultimate
aim ir clf realization, as an
experience. However, since
onc i8 uonstantly distracted bY
the bornbardment of stimul
from the external world, the
separate distinctive characteristics of thc Purusha is lost to
the mind which is thc rootcause (kshetra) ofall aflictions
physical and mental-as con
iuslon (Avidya), idcntitY with
one s mental Projection of sclf
(Asmita), indiscriminate infatuation( ftaaga), Preju.dicedav'
crsion(Dvesha) and innumcra'
ble anxitties including thc fear
of'losing possessions, Prestige
and l,fe (Abhinivesa). Thus
it is necessary for the Yoga'
blil'asis to rePeatedlY rcfrbsh
his mind of the distinction of
Pr4kriti.and Purusha bY the
study of Vaidic scriptures,
and other Sastras' .
Pr anidhanaha Bhaktioisesha'
ha.
Immense devotion or love
towards thc Univsnal Lord
(Iswara) is. anothcr imPortant
factor in kriya yoga. It has
alreadv becn mentioncd that
Iswara according to Piatanlali
is a special Purusha, unaflccted by Klesa, Karma, rcsult
of action, or desire for activtty. In him are containcd all
potential knowledgc or Omni-

science. He is the first teacher,

but unlimited by time. He is
by tha repetition ol
k-own
His sacred uord Pranava. the
japa being done by contemplatingon the meanirg of the
mystic syllable, OM.
Klesa karma oipaka Asayihi
Aparamrsuhataha Punsha
ViscshahaIswaraha!
Tatra Niatisalam Saraaggna
Bijam!
Pnoashimapi Guruhu halcna
Anaouhcdhaha!
Tasya Va chakahdPranattaha
Tat Japaha Tadanta Bhavanam I
Since, it may notbe possiblc
for onc to contcmplatc on an
attributcless Iswara, Vyasa in
intcrPrctr
his commcntery,
as the
Iswarapramidhana
rurrcndcring of all actions to
the Grcat Mastct and t h c
abandonmcnt of all hanketing
after thc fruits of action.
IswarcP amidhaxgn, Sarvakilanam,
P aramaguuo atPanut, TatPh'
closaalosanuha I
The kriya yoga rcduces the
fiv.c mcntal aflictiors such as
confusion, (AvidYa) and others
mentioned earlicr .and PreParcr thc mind Q1 Ekagra.
Sonarlhi Bhaoanarthaha
K bs atan uk at ananl hotcli a

When an abhyasi becomes

established in kriya
Yoga,
on can start on
Ashtan;
yoga, which is
the step by step
progression
in
Yoga
enunciated by Patanjali.
In the'next issue,
the priliminary
angas namely yama
and
Niyama, will be dealt with to
start
chapter on the practrce ol^the
asanas (Asanapraka_
rana).

In the II article on Yoga

Therapy, a mistake has crept
in, on page 31, under the
headingto "Calm the Mind".
The reader is requested to
read the fourth line from the
bottom/as follows :
" In this practice, the emphasis is on breath control,
especially long
exhalation
(Pracharohana) and reten:'
tion of breath after exhalation (Vidharana)".

Yg_ffcnff-t

Yoga-lG Basis, Practice & BenefiG

$

S. RAMASWAMI,

Yogcna Chirtrsy a
Padena Vacham
Malam Sarirarya
Cha Vaidyahena I
Yopalarottam Prevaram
Muninam
Patanjalio Praniali
Ranatosmi h
l'he term Yoga is bcing
used qrrite extensively thesc
dav" 16 .o"o*pais e variety
of practices for diffcrcnt crds,
Phyrical cxercirl, mcditationr
certain Lriyas, mcntal attituC."
towarda work and rcsuttg arc
romc of thcm, .'n'idcly propa.
gatcd and $iactiscd. Thir
seriesof arricles is airncd a
bringing tbe trrditional coDcept and practicc of Yoga ar
. formulared by the great Patanjali.
P at anjal i w e s a R i s h i . A
.Risbi is one who cxprcsle!
Truth as expcricnccd by him
(Rahasassaryavachaaaha).Tbc
Vcdas contain such crprcr.
rionl of variors Rirhis, Actu-

Trutcc,

Eritlwwlurlt

loga Hndhaa'

MADEAS,

Tbere
derly lifc (dharma).
wqr thc otter group of Rishir
wbo promulgatcd thc Nivrirti
Marga' rhe way ol ralvation,
a
frecdom from rcbinh,
sorrow, anC suffering and
ettaiDment ofpeace at heart.
JanaLa, Yagnavaltya, Kapila
and of coursc Patanjali arc
forcmorr among them, apart
fiom thc lcsr known whosc
iombrtal words ariting out of
intenre Semadhi are ro bc
fourrd il the vast Vaidic
litcrature, cspecially thc
Upanirads.
PATANJALI
THE TWO P TIIS
rlty Thc Vcidic religion io
Lnown m Arsa. or rhosc of
Of thc rix Vaidic Dstranas,
Rirbir. Thc rcriprurcr, 'sccn'
Yoga ir pcrhapc the roo.t
or c:prcssed by thc Rishis
comprcbcnsivc. Yoga, SamI'
erc callcd Vcdas.
ya and Vcdanta form a clore
treclations group of Darranas and rcvcal
Thc
Vaidic
(Deruana) bilongcd to two the hcight of Vaidic wirdom.
catcgorirE. Pravritti Merga Ewn rhough rbcrc are somc
diffcrcnccs
DtDottg
which cnunciated tbc various minor
rdigiour ritcs (Kartne) and these systems,onc with o dceP
urociatcd Mantrar, lcading rridy sill bc abtc to cerilY
to worldly happiaco and or- reconcilc rbc apparcnt diffcr'

\ry

intcgration.
encer. There n no mrstating jali is of a vcry high order an
suffice
thc Bcncral direction of tberc and thc choicc of words is Howcvcr,
it to say that
cnquirier or thc .imilariry ol' admirablc. The
systeB i!
all system, basrerpcrienccr, ell arising out of comprcbensive, Bhowing the
cally
recoglizc
itnmenre absorption in Trurh
place, practice atrd the bcncthat activity is neccssarv tor
(Samadhi)r
fits of rany sub-systcnr of
Yoga and all the constiiucnt
Yoga, such ar Gnana, Bhakti'
p r inci pl es have
a certai n
Human happincgr is at its Karma, Kriya, Laya, Hatha.
highcst when the pcople havc Mantra,
About
the Artbot
Japa, Raja etc. Thc
good health, express then195 Sutras have bcen commMr. S.Ramaswami,has been
relvcr wcll and havc clear ented upon (Bhashya) in de'
studtnt of PnJ Krishnamachatl
oinds. Bhartrubari, the great rail by RishiiVyasa and fur.
otstt two decades in theory and
philoopher and grammarian
ther clucidations (Vivarana)
:tice of Toga.
Aput fron
cmpharirer thc necd for thc have been madc by Vacbas
Togosanas and Prana2ama, has
purity of rhree human acrivi- pati
Misra. Another vivara'
studi?d fogd texts such as Palantics (Trikaranasuddhi) and re- na in the name of Sankara'
fo gatulras, Halhryogo!/a'
fcrs to thrce great Sastras,
charya alsr is availablc.
, Upunisadsas Chandog2a,
viz. Medicinc (Vaidya or
Tailhiil a,Sact asaa tat a, I saoas7a
Chilitsa) Grammer (Pada or
Gita etc,, Adh2a\ona (chant'
ON'fHE TYORD 'YOGA'
Vyakarana), and Yoga as thc
of the whoh of Taithirilo
)
The oost common inler'
rcspcctivc means for the puri.
of Tojur Veda
is
the
word
of
pretation
loga
fication ofthe rhrec karanas,
laii sads, M antraPrusanam etc
the
from
derived
viz. of Body (kaya), Speech integration,
Has ol.
from tfu Athalta.
root Yuj (Yujir Yoge)' Such
(vaL) and Mind (Manas)
an integration would require
two separatcthings or PrinciP'
SUTRA LANGUAGE
les (Tattwa) and a novcmcnr
And Maharishi Patanjali is between cach oth.r, necessitbelievcd to have wrirreu rhc ating activity in atllcast eith'
'trcatisc on thcse rhree sub- er of the two principles. Yoga
jccts. Lcgend hes it that whcn is, thcrefote, both the mear,s
an ancient people suffering and tbe actual merger of
from tbe defilcmcng of thcir leparate Tattwas On this
activitier' pra).d Ishwara for baris, many yoga sYstms
guidancc, Patanjali in thg have come into vogue-some
form ol a scrpent fell into Vaidic and some others non'
Vaidic. The conjoining of
tbeir praying arms (Patam f
t h c s c Jivatma and Paramatma is
Anjah)and w r o t e
Sastras, as b cvident in thc Yoga, as per Srimad BhagaDhyanarloka appearing in wata. Therc arc other scbools
rhe beginning of this arti. which proclaim that thc conclc. Thc Yogasastra itsclf is joining ol Prana with APana'
wrirtcn in crypric aphorisml Sakrhi in Muladhara and Srva
(Surra) in four ChaPtcrs. in Sahasrara or mind and
Bcing ured by a grammarian, setf as thc goal of Y..ga and
thc Sutra languageof Patan. enunciare lhe means fur such

power (Saklhi) and thcre is

'no Tattwa
without its dirtinguishiag characterietics (gunasJ.

in the form of encrgy (Agni),

visesha), unaffccted by affiicr.
air (Vayu) fluid (ep) and
ionr (Llera), dced (kerme),
solid (Prithvi). lt includcr
result of action (vipaka) ot tbo
ihe 6ve instrumcnts of pcrcepdmirc ficr action (Asrya). tn
tion
(Gnanendriyas) and
him arc contained ell potenthe f,ve inrtruornts of action
THA
PRINCIPLE3
tial Lnowledgc or onnisciencc
(Karmendriyas)
"HREE.
and
the (Sarvagna Bijam). He is the
Patanjali, in the rreaticc on mind (Chirra) which is evcrfi rst teacher (Purwshamguru)
Yoga, recognizes three dis- ch a n g in g with r h r e c q u a litie s
but unlimited by tirne. Hc ir
principles (Tatrwa,1. which arc clarity (piakasa),
!1",
known by the repetition (J8pa)
Thcy are (i). purusha, (ii) pre- activity (kriya) and inerria
ofHiisacrcd word Pranava.
k rit l (iii) f 5 e e y a . I r i s n e c e s - (Sthithi) Ir coutd be observed
the japa being done by con.
sary to dilate on thcse thrcc th a t cve n th e m in d ,
wh ich templating on thc Eearing
a littls rn6yg,
could
be misrakcu f o r of rhe mystic
syllable. Such
one'l sclf is actuallv oarr
con'etnplation reoovcc aII
of
thc
observed
ar all rhc interference! (antataya) in
Purusha lirerally means thc
'i ndwelling p r i n c i p l e r , I r i r mental Eodification (Chitta.
the path ofYoga.
a ls o k nowr r a s t h e o b g e r v r r vr ir h i) in clu d in s) r h e .l _
exirt
Geli6g,
(Asn,iro)
(Drasta),
are
the experiencer
FIVE MENTAL LEVELS
(B hok t a), t h e o w n e r ( S w a m i overseen by the indwelline
or A t ma), t h e l i v i n g e n r i t y Purusha. Prakriri can be oi
Vrasa, rhe commeotator
t , ! l: i)f inte l t i g e n c e e n e r g y n o u see xce p t to r h c Atm a n
orr the Sutras, classifieAmcn"
a n d -r h e in d ivid u a l so u l
(Chirhi S a k r h i ) e t c .
Uiva )
Accord_
m a kF s u se o f th is p r in cip le tal levels of humanity into
ing to Patanjali, the self
or elther _
6ve. At one extremc is rhd
tor
experienccr
(Bhoga)
Arman is toral intelligenc6
or renunciation (Apavarga). Kshipta or demented condi(Drisimatra) pure
lSui'dha.r
tion, which group hcts con.
and nonchanging; howcver, is The dichotomy (Vivetai if
centration. There are then
Atm
ic
p
o
wcr
(
ch
itisa
L
th
i)
eonsaraind to oversee thc
and
those who are in the covcred
preseniation of rhe mind m e n ta l p o we r ( ch ir r a r a kth i)is
or tofallt infatuated rtagc
(Chitra Vrirhi). In normal ttre greatestrevctarion of the
(Muda). Such pcople do not
ex is renc c , t h c r c f o r c , e r e n Upanisadic philosophies, and
admit evcn the reparate ehF
is
of
immense
practical urc ro
though Purusba ig differenr
stenccof the distinct indwell.
from rhe engulfing miod, it is r h e sp ir ir u a l a sp ir a n t.
ing
intelligtnce
principle
not entirely frcc ofit.
(Purusha) or the all - pervadWARA
ing unlioited cosrbic princi.
Unlike sankya' erpccially ple, Iswara. They live by thc
Prakriti or creared prin
dictates ofthe gcnsesand 'thc
the Niriswara Samkya philo'
ple is rhe **ra.oririr"l'
undiffercnriating mind arrd
sophers'
Yoga
recognizer
rhe
i*,ogy.-, u* rii"ilil.1
are affiictcd. The third, rhc
restlcarstage (viLshipta) is onc
It includcs everytbins rhc
in wtiich tbc individual lean8
i"*""",
obscrvcr (Drashra) exp-cricn- ;;;;;,;J;::"",iJ
even though. ro gea a hang of towards realizing his truc
J, is rhe phenomenal the term-is-b.-yo"n"j-rf,.
".t...
.orn. natrtre, but ir constanrly dls.
world,Eadc
upofitsfivebasic
prehension of many minds, tractcd by the srnrcs rind a
glojt asPggts (Panchabhur4)
miod afiicreil by acquircdhr.
l"wera
oI spacc (Akasa), and mattei lccordrngtopat..i.li,
is one speiial pur*.t a(,pu"urU" biti (Samrlara) arisirit
out of

u,,dio.
"*p,.,,,htu';;;";;;: t'lT::.:l ;':;"'i;. ;:*:

bcginninglessprevious karmas.
Thcy altcrnate bctwccn several cxpericnces (Bhoga) and
renunciation (lpavarga). This
rpiritual restlerlnessir discer'
nible in. all who are dissatis'
ficd with mundane and Phenomenal existence. Such pe:ple do occarionally get inlo
n s t at eof t ot a l a b s o r p t i o n i n
a higher principte or a statc
of Samadhi. but such experichces are few and far between
and according to Vyasa will
not come undef the term
Yoga. Without the grace of
lshwara and practite of renunciation, they continue to be

in

state

of

restletsness.

thc

when they take up

they
practicc
of Yoga,

are

known

However,

as

those wanting

to

Yogaruda,
.trcad the

path of Yoga.
SAMADHI

remains undisturbcd by senses or gamskaras.

This
timate

: TWO

KINDS

which
levels,
othcr
are
called
Yoga
fall into
and un'
focussed (Ekagra)
affectcd or protected (NiroTwo

lead
These actually
to two kinds of samadhi, one
in which the m ental ener qies
arc absorbed in a single item

dha).

other
The
object.
is one in whieh the
mental energy (Chittasakthi)

or

Samadhi

.<.

is called

Nirodha

stage and is the

ul-

objective

of Yogasas.
tras as propounded by Pa aniali. This Nirooha is beyond

the five arimatc mental statcs

(Ckittavrithi)
in which
the
m ind ex i s ts al l thr ough Ii fe.
What

are those normal

men-

tal

s tates , w hi c h
the Yog
tr ans c ends
to r eac h N l r oW hat
dha?
then
happens
Are
to Chitta and Purusha?
benefits
other
there Yoga
than the transcendental?

ON YOGATEXTS
S. RAMASWAMI
There are many fascinating works on
yo ga in agrah a r a m sa n d c e r t a i n h o u se h o ld s.
Th ey are llga s u r g so f y o g i c i n t or m a tio n .e xp 6?ienc esand i n s t r u c l i o n sw ? i t te n b y d iffe r e nt y ogis , mu n i s a n d s i d d h a s . Th e y co n ta in
i nstruc t ionsa b o u t m a n y u n k n o w n a n d le sr
kn own
( G u p t a a sa n a sr ,
aS & n a s
t hBrapy . m e d i t a t i v o
t e c h n i q u e s, e tc.
Excopt for a few, many havs not seen the
l i ght ot t he da y . A c c o r d i n g t O my Ach a r ya
-who hims e l f h a s d o n e c o n s i de r a b ler e se .
a rch on t hes ea n c i e n tw o r k s a n d h a s e vo lve d
h i s y ogapadd h a t h i - i t w i l l b e v e r y r e wa r d in g
for a researchworker in yoga. The present
day leachings of a few asanss. assorted
meditations etc,, only touch lhe surfaceol
ons of the brilliant facts of our sncint
horitsge^
PUB TI S HE DW O R K S O N Y O G A
Ouite a few of the texts haw however
ben sdited and pfinted. The most prominent o f t hem al l a r e p a r h a p s r h a Pa ta n ,a la
Yoga Dars an a a, n d H a t h a y o g a pr a d e e p ika
of
Sw at m aram a , T h e r o a l e m a n y o lh e r le ss
kn own work s a n d a b r i e f d e scr ip r io n o f
som6 of thoil is attompted in this write up.
A v ery im p o r t a n t t e x t u s e fu l fr o m a ll
a sp oc ls .inc lu d i n g t h a r a p y ( c h i k itsa ) is yo g a
rahas y rof s ag e N a t h a m u n i , a d e sce n d e n to f
th e great Nat h a g r o u p o f y o g t s . ln a ch a p te r
o n "S arira A ad h a r y a m " , h e g r v es practical

g yn a e co lo g ica l h in ts, w hi ch mav be ol

i nlerest.
,, PssclsanamYog.nidrl
srrbhrpin::r".rTT
Matsvendraasa
nam nt"tn"
"
"i,l'Jn"nniillt,,
A le w a sa n a sa r e speci fi ed as effecti v
a s g a r b h a n ir o d h a ka , ot those that prevent
co n ce p tio n , T h e p o sturos monti oned al e
Pa a sa a sa n a ma, p o stu re that requi res tw i sting th sDin6and encircling the bent knses
with th g a r m s f.r o ma d i ffi cul t posi ti on cal l ed
Urkstaasanam. lt resembles to me Sri
M a r ka n d a ya h u g g in g S i val i ngam. Y ogani d r a is a h ig h ly co m p licatedexerci se, so al so
garbhapindasanamwhich producss a tremon d o u s p r e ssu r eo n th e pel vi c regi on and the
abdomgn, Matsyndraasanam,a vetv gtacefu l a n d m a je stica sa n a ,r6qui restw i sl i ng 8nd
co n tr a ctio no f th e p e lvi c muscl es,uterusand
a detinit6 positive prossure exerted by the
e m b e d d e d h e e l. T h e se posturesaccordi ng
to Sr i Na th a m u n p
i r e ve ntconcapti on,(possi bly they prevent embedding of tho ovum) lf
done daily, Evidently these a16 con(raindicatd for prgnent woman, who desire pregr r sn cyto Co n tin u e . T h Eseasanas Are to b6
d o n e with e xp e r t g ,r id anco consi deri ng the
co n d itio n o f th o in d ividual . Theseare fai rl y
complica?edpostufes,rsquiringproctice from
e a r ly a g e a n d a s a m a ssmethodof contracepto in wr ll b e o f little u se ,

S hou l d a s a n ap r 8 c l i c ab e to ta !lya b a n d o ned durin g p r e g n a n c y TN o , a cco r d in g to Sr i

Nat ham u n ia n d m y A c h a l y a He h a s so m e
s pec lf t cpo s t u r e st h a t h e l pt h a h o a lth yg r o wth
of f oelus .
- P!.valarnaDwipsthBsddhalon"t"O.*l:ir""J
Strsha
Seryasnsa
Pavanaoyoamaihi
""tT#",1:

It has been ths custom to racommsnd

to p r e g n a n t wo m en (bari no compl i cated
ca se s)to d o r e g u larhousehol d w ork so that
ch ild b ir th co u ld b e normaland w i thout tears.
Na th a m u n i h a s th is to say about nol mal
d e live r y.
Aadvam
Jrtlra BhgrsYt
Vivrithihl Konlm P!nch!kam
Sitrll Nasdik. Sudhch!
Sulhagrosrva Hctutsha

Parvataana, th posterior stretching

posturo, Barldhakona,an extsnsion of MahaFirstly Jatarapravrithitho fivo kona Asanas
mudra, Desk posture and Padmansanam. (e-g. Trikona, Upavishtakone, Urdhwakona,
it could be observed, holp lo strtch Parsvakona,Eaddhokona otc.) to be done.
t he mus c l e s o f t h e p e l v is, th e a b d o . Then Sitali ptanayama and Nadi Sodhanam
inen and a l s o t h e l o w b ack- wh ich is I shoul($3ractised to help
nomral dlivsry.
trouble ar e al o r w o m n c a r ryin g - a n d h e lp These axercisos help
strsnglhen the
i n t he pro g r e s so f p r e g n a n cy. lt co u ld b e muscles of abdominal and perinaal regions
obsrvd bv yoga practitionets that lheso and othars which help lo beat down ol
pos t ut esa r e e n l i r e l yo p p o s e dto Ih OSO
m e n - the tim6 of delivery.
t iolredf t , r g a r b h a n i r o d h a , A g o o d stin t o f
Praanayamapractice (Sitali, nadisodhana.
Yoga encompassesa varioty of di3cipliUjjayi) also is to be done by the garbhini, ne3 and therspy is:certsinly ono ot them,
p os s iblya s i t h e l p s i n m e etin gth o h ig h e t Many yogic texts ptescribo 6 coureo ot
demand of oxygen and also as Pavanaa- asanas and pranayamafor specific ailmont3,
bhy as aha s a t r a n q u i l i z i n ge f fe ct.
but the clairns of soms of thm sppear to
be somewhat exaggofated, obsculo 8nd
H E TP FULD U R I N G P A E G N ANCY
insernplete. Funher. different schools and
I have seenmy Acharya gncouragesome leachsrs have devElopedthsir own combina.
of his adapt students, during even in their tions and mthods making clsims that raise
sdvanced slags of pregnancy to do Head- genuine doubts amongthc lay public and evon
stand. lt and Sarvangasanam are helpful undorstandablo toSsntmnt among medical
duling pregnancy as they have a prventivg mEn not subscribingto indigenous medicine.
ffect against varicose veinc, oedema ol the Howevar, ono crnnot deny that thero is
legs-common conditions during pregnancy. considorablscof for dispassionate study
They also h e l p i n m i l d l y m a ssa g in gr h e of yogic texts, systems snd prscticos to
uterine 16gion,and also relievepelvic congos- dbrivo msximum benefits for modorn timos.
uon. Evidently these antsnatol exercises One has to approach thg yogic toxts with
cannot be started offectively after pregnancy. fu ll fa ith , a t lEo stin the i ni ti al stagegas they
It will b6 a great boon to womsn if thsy 8re the works of great Rshis. And a ffshi is
start yoga and masterthe postureswhen they one who speaks the Truth,
8ro young (preferably staning beforo puberRishayassatya vrchasaho I
ty) to dorivo the gynaecological bsnelits of
yoga. Later on, woll, thoy could lesch yoga
Having startd writing about the therato t hs ir s l u g g i s h h u s b a n d s a n d th fu n putic appfoach of yoga, it may bo worth
o v ing c hil d r e nt o o I
whi16 to considsr thg ailments that aro

)-

supposed to respond to yogasanas and

Pranayama.
1. S ir o r o g a m - M a n yt y p g s o f h e a d a ch e s.
Obviously not alf, bui sorno do rspond to
voga. 2, Pratisyayam or PinasayatogamDiseasesof ihe nose. 3. Jwaram-Fever.
4. S oolam- S h o o t i n g p a i n e sp e cia llyin th e
stomach. 5' Bhagadaram-Oiseasesof tho
generative organs.
6, Gulma Rogam .
Diseaseof the sploen. 7. Arsa ot Guda
Rogam-Disessepertaining to r.ctum, especi'
ally piles . 8 . S w a y a t u - D i f fe r e n t kin d s o f
In f lam mati o n . 9 . S p o t u m . A ll De r m a to lo g i.
cEl conditions. 1O. Swasam - fespirstoty
ail.nents,dyspnooe.asthma etc. 1 1. Chardhi
-vomitting - liquids, blood and sputum
1 2, A k s h i r o g a m- A i l m e n t s p Er ta in in g to
th oey es . 1 ? . A t h i s a a r a m -d ia n h o e a ' 1 4 .
Kushtam-Kushtais said to beof two varieties
Sw6ta - whits and Krishna - Black. Accord'
ing to a school Eczemais a vatiation which
may be dty or woeping. 15' Meharogam '
f
- diseasesof sex organs, --$.t4. t0. MurchaApasrfi-raram- loss ot
Epilepsy. 17.
18.
Nirnidra - Sleeplessness'
momory,
lnsommia. 19. Kampanam- Tremours. 20.
Yakrithu - Livt
Ukku - Stammering, 21.
diseases- Jaundice. 22. Hridtogam - Palpitation. Weaknessof tho hoart.
AUTHENTIC WORK ON YOGA
Further. yoga recognizes mentsl ot
psychotogical diseasEsfwhich ate sttemptod
to bo cotrected by siddhanta, yoga practicB
inctuding Ptanayamaand dhyana). They 8rg
Kama (infatuation), krodha (anger), Bhaya
(fear), Dwesha (Hatred), Lobha (gteed),
Vishadam(confusion), Shoka (sorrow), Asuya
(intolerance),Avamaanam (guilt ot loss of
sslf - rospect) lrshya (Envy) Maatsstyam
(Malic ).

most authEntic and exhaustive work on

Hathayoga consists of four chapters or upadesas. A detaild commentary by a sage
called Brahmanandawritten in simple Sanskrit makes it I vsry useful reference work,
Tho four UpadesasarE (a) Asana (b) Kumbh a ka ( c) M u d r a s (d) N adanusandhanam.
T h e fir st th r e e a r s H athayogaandthe fourth
is Ra ja yo g a in wh ich th mai n practi cei s
Na d a n u sa n d h a n a m.Accordi ng toB fshmani ncl udes the l atet
a n d a , Na d a n u sa n d ahana
four aspects of PatanjalaAshtanga yoga. viz.
Pratyahara,dharana, dhyana and samadhi
which have been treated Elbeit insufticintly
in the oarlier issue. The author also refers to
roany yogis who have preceded him' such as
Adinatha (Sri Siva) Matsyendra, Saabara,
Aanandabhairava. Chawrangee, Meena,
Go r a ksh a ,Vir u p a ksha,Bi l ssaya, Manthana,
Bhairavs,Korantaka,Surananda,Siddhapada,
Kcneri. Pujyapada, Nttyanaths. Niraniana,
Kapali, Bindunatha, Kakachandi,Alla, Prabhudeva, Narada, Epstt flom such yogis as
Jalandharanathaand Munis as Yagnysvalkys.
Speciai asanas ot yoga tteatisor with tho
n8me of the various yogie are also available.
For instance yogayagnyavalkya.yoga Kurantam, V.iddha Saatapatam.Gherunda Samhita
aro some. Asanas bearing someofthg sages,
names include Vasishtasanam, Durwasasa'
nam, Kalabhairavasanam, Sayanaasanam.
Budhasanam, Marichasanam, Bhatadwaiasanam,Kasyapasanam,Kaundinyasanam,etc.
The other main Hathayogatexts are Siva
Samhita and Gherunda Ssmhita.

Yol 8noth81 imponsnt sourc of yogic

information is the Upanishads. Twenty ol
the lOB Upanisads, starting from lsavasya
for which Sri Upanisad - Brahmayogin has
w,itt6n commentatiesaro tetmed yoga upani'
sads and doscribo dlflerent kinds of yogas.
Then Svetaswatataand other majot tJpanisad
(especially Dahara vidya,
Apart from Patanisla Yogadarsana,thele like Chandogya.
importsnt ones for a yogg
are many yoga works thst ate publishsd' Bhuma vidya) ato
Hat hay og a p r a d e e p i k w
a h i c h is p e lh a p s th o student.

S andrl y o p a n i s a d i s
o f Ath a r va n a
Veda. The f i r s t c h a p t e rd e s c rib e s th e Ash ta nga y oga , b u t f o l l o w s t he Ha th a yo g a
aulhorit iesi n p r e s c r i b i n g1 0 ya m a s a n d 1 0
10 niy am asf o r t h e f i r s t t w o a n g a s. T h e 8
as anasdes c r i b : d a r e S w a s i i ka . Go m u kh a ,
Padm : , V ir a , S r m h a , t h a d r a, M u kta a n d
May ura.
Therea r e i n t e r e s t i n go b s er va tio n sa b o u t
J os it ion so f n a d i sa n d c h a kr a s. T h e 14
nadis des c r i b c da r e l d a , P i n g ala ,Su sh u m n a ,
Saras urat iVa
, r u n e .P u s h a ,H a sth ijih vaya
, sa ssu ini, V is w o d h a r a ,k u h o o , S r m kh in i, Pa ya swini, A lam b u s h a G
, a n d h a r ai n d th e im p o r ta n tnadis odha n ap r a n a y a m a . l t r s fo lto we d b y
a des c ript io no f s a m a n t r ap r a na ya m a . T h e
va rious B an d h a sa n d m u d r a sa r e th e n d e scr ibed, s o als o t h e d i f f e r e n t k i nd s o f d e scr ip l i o ns or v is u a l a t t e n t i o n ( D r i s htis) .

se lf itse lf,wh ich is b eyond the thres gunas,

co n stitu lin gth e o b served(dri sya).
Sa m a d h i is th e state of uni ty of
Jiva a n d Pa r a m a ,without the di sti ncti onof
th e o b se r ve d , o b server and observati on
( T r ip u li) .
Jivatma Paramalma Aikyovastha Triputirahita
Paramanandas warspa Sudhacharitt"";i:l:li

ll is Asa m p r a g u a tasamadhi .
OTHER YOGA TEXTS
T h e o th e r yo g a texts that may be of
a n to r e sta r e :

,yf

Adwaya

4 ) Ga r b h o p a n isa d 5) Yoga Kurantam

6) Vridha Saatapatam lf
fejabindoopaThe f if th a n g a , P r a t y a h a r ais
, d e scr ib e d n isa d ( 8 )
Gh e r u n da S amhi ta 9) Y oga
as 5 dif f ere n t k i n d s , b a s e d o n d r ffe r e n t Taravai'i- 1o)Glo-;fiFad
1i) As;isc hc ols ol y o g a . Wi t h d u e e f tq r t wjth d r a w. ta n a d o p a n isa d .1 2 f Tri si kni brahmanopani i ng s ens esi s o n e . T o o b s e rvo in e ve r yth - sad 63)) sre--gamgilg O+f
Brahma
i n g t he s el l ( A l m a b b a v a ) i s Pr a tya h a r a , Va d yo p a n isa d
{5) Y ogasi khopani sad
R enounc in gt h e f r u l t s o f a l l p re scr ib e da cti- .t6 J Yo g a Ku n d a lyupani sad .7f N aoabi nvr rresis t he t h i r d . T o t e l i n d i ffr e n ce to a ll dooFlanisad {8f Dars"nopanisad {Fffii( P a r a n g m u k h a r w am ) Dir e ctin g ti-oliffiiir
th rngs .
d
YogachudamanyuQgf
at t ent iont o t h , 18 v i t a l p o s a t i o n sin th e b o d y panisad y,;ff Vpgglglvvgpanisad 22) Sam( M arm as t ha n a i)s t h o f i f t h k r n d o t Pr a tya h a r a , u n u n " n a i y a m l ffga
B ahasyam

24)

Samhita

Vog._Vrg,ly""C$-

Q.D
$
The s ix t h a n g a - d h a r a n a- is r e fe r r e da s
Yog'i"i'h"'
fr v e t y pes . D h a r a n a t s f o c u ssin g th e m r n d -gS9l
a rrd k eepin g a t b o u n d a r a p l ace ,th e h e a r t
T h e r e a n y m a ny other w orks. The
f egion (O ah a r a a k a c a )o,r i n t h o o u te r sp a ce ,
Pu r a r r a sco n la in va luabl e hi nl s on yoga
Panc hamu r tdi h a r a n a r n .
te xts, So m e T a n tfic texts are al so good
Dhy ana m a s o f t w o k i r -r d s. Sa g u n a m so u r ce s. So a lso the Vai shnava, Saakta
a nd Nrrgun a m . S r g u : r a ,a c c o rd in gto Sa n d i- a n d Sa iva Uo a n isa ds. Wi th the' renew ed
l yo ir- rr)edr t a t r ntgh e l o r m o f t he L o r d ( M u r ti in te r e stin ycg :, th e re i s pl entyof scope for
dhy anan) [ l i r g u n a r s n l e d r ta t' r r go n th e b r th p r a cticea n C r e s earchi n yoga.

[riffint'ri'rs,d
|j.r:rr.udJld

folf

lfcrpy-n

Wh thc Four Chaptcrs

say
of Yogasastra.
81 S. ,|AMA,\WAMI,

Trurtcq Krishumaluya toga Manlinm, MADRAS.

Aabahu Pururhaterao
Srntrcbalraridharioan

Sahrrn Siraram Svcteo

Prrnrmg6l Petanjalim lt
li

Feranjala Yoga Sasrra ir of four chaprcrr

Peda-dcals
lPadas). Ttrc frn; -Saoadhi
with rhe neaus of attaining mental clority
(Chttta Suddbi) and the oubscquent uscofruch
a clear mind for diffcrcnt tindr of intcnrc
conoentrrtion (Saradhi).
Sincc, mcnral clarity ir not posrible for a Ecrsonwirh c discercd
body, weat rcnser and onc engaged in indis.
crimirntc (Adharuic) eoiviricr, tbc recond
Pade deals mainly with certain prcrcquicirer
to Yoja (Purvanga) aod thc oeans a:rd efforts
Dcccsrory for anaining a healrhy and senritive
body. Thcse practices ere known as Bahirange redhana. Thc third chapt6l I confincd
to the aeans of the rcfineoent of Ecntal
pcrccptioa rnd,intense concenration, lcadiog
to 'rhc'lnalrery of thc mystericl of naturc
(Prakriri) and a conrcqucnt ecquirition of
imoensc lup?r.natural powar (Vibhuti).
Thclasr chapcr, Kaivalya peds, dercribcs
rhc evolution ofa derachcd uind, yearning
or gravirating
towardr lodcpendence or
kolation (trleirdlya), r6ultingit
rlrc,height
ofhappinerl (SuLhanra) and rblolutc mental
pcace (Pr:aripramva). tt onld thcreforc be
obrcnvcd thlt th. Yogarrtra .at oncc dcab
wftbncnalieic' (dhrtmic),'pbyrical,
phyrio.
loqirnl, psyoholqfial, marcrirlittic lPorurhrr.
tbe'l rnd lFrhuat.
lt rbbrrr tbe ray for
bappincrs, borh wo,ldly (tbr) end rbrt (para)

(apavarga), The
eriringout ofrcnunciation
Maherirbi further nanates thc incidcntal
bcncfitr at each ,tep lo cncourage the
Abhyeri lo trcad tbc path of Yoga, * rhe
milcriones mention?d at appropriate placeg
alro hclpr him to chccl for bimself the pro.
gresr he is maLirg-or
the lack of it (Alabdabhumitatva), and work rowards the difierent lcvcls ofrpiritual cvolurion.
Obitta ir always in some active or knov,'.
ing ttate (Vrithi) or thc orher. Yoga, in one
!6n!c, ir tbe maintaining of onc idea in the
qiqd, to thc exclusion (Nirodha) ofall othere.
COMBINATION

OF CUNAS

It consists, as has been meniioned, of

tbrcc basic guna6 ot constitueDt characteristica, viz., Sattwa! whrch har tbe function of
clarity (Prakhya), incersant activity (Pravrithi) and Inertia (Sthithi). But these thrcc
cgnraituentrdo not work in isolation, though
thcy have Eutrlally opposing luactions,
Beciuse ofa number of factors, such as
Prarabdhe, acquircd habits (ramskaras), tvpe
offood,asrociationalinflucnces (Sanga) ctc.,
rhe prcdominarrceofcach ofthc gunas varics
frop person to perlon and also from time to
tinc, maling distinct perronalitic! with fluctuadng ovcrtones, ailrong people at latge.
h ir how-ever the courcntion of thc great
Rlrhi tbar it ig possible to changc thc Eental
metrc up of individualr end also rcduce thc
violcot paioful gyretions ofthc mind'(hlasa)
by Yogic prscticc. What arc the pcrmutarions

and combinations
pcrsonnality?

of gunas

and humrn

arpcct! of Prakriti-if
hc so
daircr.
Tbis rtage is called the
Dbarma Megha-a mind full of
According to Vyasa, when Chitta ie ordcr-and bir undcrstaoding of
primarily constituted by purity (Satrwa), but everythiog ir abrolutcly true
(Rtambhara
Pragna)
irfluenced 'equally by Rajas and Tamas, luch
and
a pcnon tends towards thc acquisition of hencc uncontradictcd. Hc realizc! dirccrly
power, preltiger property and pleasurable that thc relf (Atman) har a nonchanging
experiencesthrough thc senses. It ig bcceure character (Aparinamirwa), has the power of
of this opposing charactcrisrics of Rajar and pute consciousncssalonc (Drisimatra), uncontaminated by various mcntal prerentaTamas, resulting in continuour distraction-a
tions; unrestrictcd in ite underrtanding (Anandistraction which prcvents hir mind from
coniemplating on pnrc self or Ishwara ouc tha) and is differcnt from his own Sattwic
ger occasionally *iif&"wo,
but is repeatc. mind. This is distinctive knowlcdgc (Viva
dly addicted to powcr (Aiswarya) or objccts kakyati) the highest realisation ofa lrnowing
mind. But, when
tbir rcalisation or
ofscnses(Vishayay.
"ven
knowlcdge (Pragna)-which is rtill an erperi.
cncc of the mind-is excludcd by tbc Obitta,
WHEN THE MIND EECOMES PURE
it is called Nirbije Saoadhi as thcrc is notbing to understand or realize (Arampragna.
If on the other band, hc is prcdominently
influenced by Tamas alone, again causcd by tham). In that srate, tbc Chitta just remainborn uaits (Prarabda), food and association, ins dormant witb tbe constituent gunas in an
he is inclined rowards corruption or unlawful unrrlanifeststagc(Pratiprsava) and thc Atman
acts (Adba'ma), suffers from confusion and 8tayE put as it were in its truc torm, rransignorance (Agnane), infatuarion (Avairagya), cendiog ,ime aqd the cycle of birth and death
physical and
prychologial. Yogi!,
weaknesgand a disbelief in evcrything bcyond borh
the impure rcnrual pcrceprion-sucb as Puru- Rishir, Vedanrinr go into ccstecy, trying ro
sha or rhc cormic cntity, Iswara. l{hcn
.QcrDlainrhis Nirodba Samadhi and could only
howcver, by thc practicc of Yoga with thc eay it is indescribable .and cannot bc comprehcnded by an ordinary mind. lt t! truc
Niyamas, if the vcil of Tamas (Tamovavaranam) is merhodically reduccd, and only a that Nirbija Saoadhi may be an ideal, but it
trace of Rajas rcmains as an inf,ucncc, sucb is a lo3ial conclusion of the progrcssion of
bcncfit o1
a Sathwic person acquircs a higb degree of Yogic sadhana. The primary
mental clarity, and conscquently rends ro, Yogasadhana is uncontradicted tnowledgc
wards order and virruc (Dharna), wisdom (Pragna) and tbc incidenral bcncfit is rhc
io physical and
(gnana), Vairagya progrcrrivc (dctachmcnt) corrcsponding reducrion
and supremc powcr (Airwarya).
Then, cvcn mentai afl icrions (Klera).
as the tracc of Rajas ir removcd by furthcr
_ TWO CLASSBS
practice of contcmplarion (Anrbaranga ead. YOGAIIITA$g
hana), thc Cbitta becooer pure (Sattwic),
realizer the distinction
Ar mcutioncd carlicr, rhorc cngaged in
bctwecn Intcllcct
(Budhi) and purc intelligence principlc (Purthc pr.cliFF ofYogl can bc clarlificd into two
usba). Hir mind bccomcr ro rharp (Kurala)
-lhosc carncrt ro gct ipto thc psth. of Yogr
that by direcring hir mentsl cnergict bc gcts (Yogerprqlrhu)
aod rhocc who arc elrcrdy
a thorough undcrrtanding of cvcry and all
in the path of Yoga (Yogarudha)which

crtcgory of pcople have a balanccd mind

(thmahite Chine) and rr such arc 6t for
Samadhi.
I{owiver even thcv c.n attain
tsoidbi .only by Antarangaradbana, cr tbc
precticc of one-pointedncl (f,kegra).
To
facilitate ihem, Patanjali advocater spccific
Yogic practices oD one dirtinct principlc
(Ekatatrrabhyara), ruggcsrcd by thc Sartrer
for elcansing the mind.
(l) The attitude one should dcvelop
towardr all othcrr is rakcn up 6rst. Sincc a
Yogiis afarsclf-re.lilation, hc should dcveIop a mind which ir not distraoed by artiruder
of other! towardr him or among theoselver.
Tbus it is prescribcd rhar he should develop
a spirit of friendlintss (Maitri) towards rbosc
that arc conrcnrcdand happy (Sukhi). Then
tberc arc tbo6c wbo ruffcr (Du[[a) from the
thrcc tiads of affctions (Taapattya) and he
would havc extrcme couipasrion(Karuna) for
tbem. Tcwards those who trcad the path of
viltue (Proya) engagcd in prescribed duties
lnd scl8ets ecrvicc, hc cxtendr a rpirit of
goodwill arrd appreciation (Mudita).
But
rowards the majoriry who are influenc.dby
Tamar - rhose rhai .r" ,,".pi=ffufi,
hc will be indiffcrcot (Upcksha) -an indiffcrcnce ariring our of beno,eleocc. Thir atti'
tudinal changc in a Yogabhvasi, gives rise to
an uotainted virtuous mind.
And a purif,cd mind thus becomes onc-poioted and
cvcntually atraiDsscrcnity,
Maitri Karuaa Mtdita Upelcshatam
SakhaDt kka Pun2a Apurynnam
B hooanatas C hitt apresadotum

that can bc aitempied by many, howevcr,

requircr proper guidance and consistcncy.
An awarcncs ofPrana moverncnt (ranchara)
b neccrsary.
Prachanlhana Vidhoranabhlam Va
Pranasyall
TO GEf, MBNTAL

F1XITY

(3) There is yet another onc called

Vishayavati Pravrirhi. It ic common koow'
ledge that objectr are 'pcrceived' by the
lenscs-tbey arc felt, smelt, seen' heard and
tastd.
Howevcr, wirhout the objccts, it har
becn found that Yogis corrld get thc variour
sensalions-of a highcr ordcr-by Samyama
on specific ceDtres or placcs in the body,
lrom whcre the sensationsarise, lt is pos'ible'
undcr proper guidance. lo focussattention on
these specific ccntrcs to gct mental fit ity.
Nasagra or bcginning of nose is the spot from
whcre smcll is believed to originate. Similarly one caa direct aucntion to rhc Diddlc
of thc cyrebrows (Brumadhya)-the cenrre of
sight, which practicc, called Rupa Pravrithi
is neccssary for mcditarion of dvotecs on
Paradevatas. When such "one.pointcd atrcntion )eads to intense concentration, the sensarlons one gets are luperior and are out of rhe
ordinary (Divya).
Vithayaoatiao Prauritirtt panna
Monasasthithi
Nfiandhini tt

(4) Anotbcr practice calls for attention

9n the principle of light (Jyotis)' called
Jyotishmati Vrirhi. lt i! rhe rcalization of
TO CALM THE MIND
Yogis rhat all higher and divinc experiences
(2) Yogr rhese days is much associarcd rakc placc in the rcgion ofthe bcart (Hrida'
with Asana! aad Pranayama. Patanjali sugg. ya), It ia said tbat thc hcart-lotus lHridaya'
crtr a spccial Pranayama for thccalming of tamala), normally is closcd and looks susan agirercd mind. Hcrc thc one object of pcnded but luminous-as vividly describcd in
conteoplation ir Prrna irrclf. In rhir pracric Prurhasuttha.
thc copharir ir on breath conrrolr cspccially,
long inhelation (Prachardhaira) and rcrcntion
PadnakosaPadikosam
.t5slarion (Vidharane). Thir practicc
Hidatam cha Abhaladho Mt kham I
.t"r

It ir hcre, the vlrious feclingr alrociated

with be ego (Ahanta. Asmita ctc') are raid
ro irc cstablishcd. It ir aho the seat'ofPara'
matma.
Tayas Sikhgra MailhY Ponmathma
VyavastithahaI
ATTENTION

ON THE SEART

NECION

By dirccting atlention to rhc hcart regioD

(after coosidcrable practice of Ptanatama)
and particularly to tbc centrc and'indging'
Atman in rhe form of o bright sPot of light
(Jyotis), one's conlciorrsne$ gctr close to
Atman and thc mind bccomer frce ftoo
80rrow.
Visola u fuotinati i
5. Shedding dcsire (Vite raaga) for er.
tcrnal objects add rcnsation (visaya),. by
coDstant enquiry is also anorhcr Dethod,
which is very important for Yogabhyarir.
Altcrnativcly, it ic rccomocnded that ooc
can repcatcdty be thinking ofa perroa wbo ir
dcsirelcs. God in Hir boundlcss compaosion
crcatcs grcat rpiritual rouls for tbc beaeft of
evcry Sencration ar objcck for contcmplNtion and subsequenrcmulation. Thur, mAny
dcvotees of cxtraordinary cpiritual pcruoniSpr
do get Eenral clariry by conrtantly thihLing
about their saviour or Guru.
Vitanga Visha2amu chittam I
6. It is evcry onc'r Gxpcricnce that out
of sound slccp, one gcr a rblaxcd dild clcar
mind. This is callcd Sathwa Nidra. In romc
Vcdantic literaturcr, it is jraid tbat in such a
Nidra, the Jiva gcts ocr'ged (Mclani) witb
rhe Univcrsal Lord. By constantly
.rcncrn
bcring tbe pleasant restful fccliag iit blcep,
ooc can gct a dcgrcc ofmec6l pcace, Fudbbr
rhcre arc many piour peoplc or dcvotcc! who,
oncc in a lifc tine or infrequentlyr .get I
divinc drcam (Divyr Swapna) :and cxpcri.
encc a blirrful fceling (Anandet, tbc flilc of
which thcy or orhcrg O.o"'nor:icrpcricnced il
rheir normal waLing rrate. By not ignoring
it but cons.anrly raLirg rupport in thet divioi
vision, one can cultivare calnness of mind.
Suapna Nidra Gnana Alambanam oa l

?. Thc veriour riturls, uPar'

ndE clc. in the Sartru ercill
The Hiodu
iiitcndcd forcltgra.
rcli!{on ls qf tqncritieircd for thc
multiplicity of objcco of wonhiP
ati ttcllics, ctcnl ar our Vcdrr
otc
kwarli
tLc
proclaid

il

ftiir ii mainly to take cdre of thc difiercn.

cer in inclination evcn emong thac religiouRccognnizing
sly oinded.
rbis, difflrcnr
merhods of uorship (Matha) bave cooe into
vogue. Adi Sanlara ir credired wirh. cnabli.
shing six such major rcho:lr of wonhip (Shanmatha) which arr Ganrpathye, Souia, Veishnava, Saivi, Saltha and Kaumara. Thcrc
wdll tnoi,vri Matbar erc srill prcvelant in
EAhv Hiridu farnilci and rocicties. Thir
mcdiratiort (dhyanal al pcr onc'l tradition
and practiea (Abibila)
alro ir a hctp in
Yoga.
lctha Abhinqta Dhidtitit o, I
Tne above Yngic practicet, help mcntat
claritv and firlly of mind. When once an
Abhyasi is ablc to get fixity earily. then other
kn6wing stacs (vrithis) bccotrrc reduccd
(Lrhina). Such a mind ir cooparcd to a high
qualitv jewel (spathikamani) and can grarp
any idea or objecr prescntcd to it, jurt
as'a trinrp'iient ipotkss SpatlLl talei on rhc
huc of Iny object ncar ir. Thr Yo$ can thcn
fr his mind on anythinS, from tbc Einulcrt
ro rbe rnolt complicqted idca This Sadhaoa,
by which thc mind bccomer oergcd, er it
were, with the objcct of contenpla'ion ir r l
callcd Samapathi or Sahrje Samadhi.
IflHAT Of THB FICI$.E?
Tbelt prtdiccs 'irt velid, ar hcbtioncd
carlicr, for Stmihlte
Cbitras. Bur, wbat of
rhoce, whosc mind arc corutantlv Doving oo
e:ternll objectr and alnrayr f,c*lc (Vnrihaor),
ruffcring froo aflic-1jgyq (klen). but bavc
a splritlral yeafhiDll-. For ruch hginnetr who
Prte.
w{lh to iahe tir yogla (Yojtruru}rhu),
njali rccommcndc Kriya Yogt, in thc rccold
chagtcq, Sadhana Prdr. [t irofimportancc
and in\crcrt to pcoplc at largc.
Evin hcrc, diffcrent schoolr irf rrdhaor
rrc picrlclant. I proposc to erplein rhe metho.
dology (Pddbethi) of our Acbarya, boed on
hir vrlr erudirion, cxpcriencc alid Varidic
tradirion, in thc comrng iosucs.

Yogr Thonpy - IV

Prelude To Practice of Asanas

Yoga Mandiram
8y S, Ramasv/ami, Trustee,Krishnamacharya

Jivamani BhraiatphanaSahasraVidhruraVlgwam
AnantayaNagarajayaNamaha| |
Bhavatnandalaya

nal stimuli. They are, firstly helpsin one becominga fuAhimsa or non-violonceto- tu'ist. Accordingto our Achwards aff beingsand accord-larya, Brahmacharyais the
ing to Patanjali,all beings "most beneficialand feasible
reciprocategenuinenon-vio- yamain Kaliyuga,
lance towafds the Abhyasi
ond in his prasencsalso lose NIYAMAS
enmity among thomselves. The five Niyamas include
Satyais thinking and spoak- Souchaor cleanlinesswhich
ing the Truth,which will lead lesds to a heathly life and
..-.. arisingout
to a perfect correlation bet- preventsdaseases
ween deedand results. As- of closecontact with people
theya is non-stealing,or a
at large.
trusteeshipapproachtowards
out of contontment(satoweatlh and. earning out of
Th6se distractionscan be hanest and prescribedduty sha) arises immnsgmental
broadlyclassifiedinto three. (Nijakarma). Paradoxically peace(sukha). lt is said in
Those arising out of such a personcomesto man- Manusmritithat the happi(a) external world (b) one's age wealth. Strongth is nessarisingoutof fulfilqnent
or of desires- sithor here or
own body (c) the mindpreg- acquiredby Brahmacharya
nant with previous samska- controlled sex within the hereafter- is not comparabla
ras. Yama and Niyama ara institutionof marriage.Non- even to a sixtoenthpart (Shotho two angaswhich,if pra- possession or Aparigraha dasimKalaam)of that oxpectis.d, roduc th sfflictions fraas the mind from the riencedby the reduction of
(klera) arising out of sxter- worriesof losing wolthand desire itseff.

It has bsn mentionedthat

the goal of Yoga is total
of Purushaand
independence
is achievedby the c$sation
of all mental changes that
one normallyexperiences.lt
requiresenormouspracticeof
the mind to transcendtho
distracted states to become
aliveto stillness.TheAshtanga Yogais the mesnsto reduce th6 distractionsand is a
logical,srepby stepapproach
towerdsthat end.

Y et h c hd K a m a s u k h a m
Loke
Y et h ch a D i v y a m M a h a t
sukham!
Trus hna A k s h a y a S u k h a s yete
Na A r h a t a h S h o d a s i m
K a l a a m! !

Yogabhyasi, who is earnest,

he suggests keeping in the
b a ck o f th e m in d th a t o n e
h a s ta ke n to yo g a a s a d e liberate attempt to attain peace
o f m in d . Alla ctio n s in co n siste n t with th e ya m a n iya m a s
are motivated
by greed
Taoas wh i c h i s m o d e r a t r o n ( L o b h a ) , e n m ity ( Kr o d h a ) o r
i n s peec h a n d f o o d h e l p s t o in fa tu a tio n ( M ch a ) , a n d will
m ak e t he b o d y a n d s e n s e s le a J.o n ly to m ise r y ( Du kka ) ,
more s ens i t i v e . S w a d h y a y a co n fu sio n ( Ag n a n a ) , wh ich
or s t udy of t h e s c r i p t u r e s t, h e will b e e n d le ss ( An a n ta p h a Karma and D e v a t a p o r t i o n s , la ) . All a tte m p ts a t yo g a b h pres umabl y w
, i l l h e l p o n e g e t ya sa with o u t th e se p r e r e q u idirec t per c e p t i o n o f t h e site s will b e u se le ss a n d
D ev at a c o n t e m o l a t e d . A n d b e n e fits,if a n y, will o n ly b e
out of an a t t i t u d e o f s u r r e n - temporary. Practice of mere
der t o t he U n i v e r s a l L o r d a sa n a swith o u t ch a n g e in th e
(l swara pra n i d h a n a ) , i n c l u d - fo o d h a b its a n d o th e r a ttitu i n g all dhar m i c a c t i o n s a n d dinal changes are perhaps the
t heir res ul t s , p r e p a r e s t h e ca u se o f d ise n ch a n tm e n t o f
mind f or in t e n s e C O n c e n t r a- many who attempt at yogasanas. Of ithe yamaniyamas,
t i o n (-am ad h i ) .
Tapas and Brahmacharya are
perhaps the most important
a n d r e le va n t,a s th e y h a ve a lPRE RE O UI S I T E S
so a d ir e ct b e a r in go n th e p h S om e re fl e c t i o n o n t h e ysica l co n d itio n o f th e Yo g a b h ya si. With o u t T a p a s o n e
abov e Y a m a n i y a m a s w i l l
i ndic at e t ha t t h e s e p r a c t i c e s becomes obese, suffers from
and at t it udi n a l c h a n g e s , a r e m a n y a ilm e n ts o f sto m a ch . lt
nec es s arya n d s u f f i c i e n t p r e - is not possible to do asanas
requisites belore the other with a sick sto m a ch . Sim iBahirangas a d h a n a sa r e c o n - la r ly with o u t Br a h m a ch a r ya t em plat ed. Wh a t i s c a l l e d f o r a t le a st in th e b e g in n in g - o n e
i s a delibe r a t e a t t e m D t t o will n o t b e a b le to d o M u la prac t ic et he m s o t h a t o n e i s b a n d h a . wh ich is th e fir st
di s t urbed m i n i m a l l y b y t h e step in the higher benefits of
external world. lt is however Yogabhyasa.
easier said than done.
The n6xt set of distractions
P at anjalir e c o g n i z e ss u c h a are of the body and Patandifficulty as mainly due to iali uses Asanas to gst over
our c hildho o d h a b i t s a n d them. By means of practice,
condit ioning . T o h e l p t h e it is possible to remain in a

particular posturo-comfortable and steady.

Asanas are to be practised
a t a qui et, cl ean pl ace. The
b egi nni ng of summer, especial l y for those sufferi ng from
r e spi ratory ai l ments and that
o f rai ny seasonare suggested
fcr
starti ng yogasanabhya sa.
ASAN A S A R E MAN Y
It i s sai d that asanas are
in numerabl e.Yoga texts mentio n that there are as many
a sanasas there are speci es.
Asanani cha Tavanti
Yvanto Tivasasayah I
E ut presently, about 80
a sanasor so are general l yi n
vo gue. l t i s sai d that our
Acharya has i n hi s repertory
n e arl y 700 asanas. In ol den
days, generally, people were
e r adi cati ng and preventi ng
diseases by means of asanas
a n d pranayamas. l t i s sai d
th a t those ai l ments-chroni cth a t are not curabl e bv medi .ca l sci ences (Vai dya sastra)
a n d drugs, shoul d be cured
b y asanas and pranayamas.
Un fortunatel y, duri ng the
d a rk centuri es i n the past,
m a y of our anci ent scri ptures
o n Yoga and therapy are l ost.
It is recommended that
practice of Yoga asanas
should be started with a
prayer possibly the
one
a p peari ng at the begi nni ng
of this article.
The practice of asanas is
getting to be popular again,

aftef a lapse ofa number of a

years. The acceptance in ths
wes t , es pec i a l l ya m o n g s c i e n tists and doctors, of Yoga as
a subject of great significance has. it is to be admitted'
gi v en a f illip t o t h e p r a c t i c e
of a s anas in I n d i a a s w e l l .
Howev er, t h e m e c h a n i c a l
approach to the practice of
asa nas ,as a c h i e v i n g a p a r t i cu lar pos e, - s o m e h o w - w i l l
not giv e t he n e c e s s a r yr e s u l t s .
The s t udy o f V e d a s ( a d h ya y ana) has t o b e d o n e w i t h
Udatta, anudatta and swarita
notes. Othefwise it is merely
pros aic , This s a s w a r ac h a n t i n g of
Vedic texts has
been going o r r f r o m t i m e i m memorial.No b o d y c a n t h i n k
of it ot herwise . S i m i l a r l yw i t h
our mus ic a l s y s t e m , i t i s
mus ic , only i f i t i s s u n g w i t h
sh rut i, lay a m , d h r u t a r n ,a n u dhrutam etc. For poetry, one
has t o s t ic k to c h a n d a s ,y a t i ,
prasa etc. lf one takes to
mantra upasena, the various
nya s asof an g a , k a r a , s a r i r a ,
kala, iiva, Matruka, Tattwa
etc. are to be cbserved for
th e f ruit ion o f t h e u p a s s a n a s .
But in yogabhyasa, the
present day approach to the
prat c ic eof y o g a a s a n a sa n d
pranay m a i s w i t h o u t t h e
preparat ion s a n d v a r i a t i o n s
o t v inv as as. Wi t h o u t t h e
Vinyasas, the asana 'practice
is only as good as any othet
physical activity. lt is little use
if one learns a dozen wellknown asanas and practises
t hem wit hou t t h e v i n y a s s s .

It is my Acharya's contention
th a t th e d isillu sio n m e n t o f
many yogabhyasis is due to
practice of asanaswithout the
ya m a s, n iya m a s, vin ya sa s'
syn ch r o n o u s b r e a th in g , th e
a cco m p a n yin g b a n d h a s a n d
with a g r e e d fo r q u ick r e su lts.

lite ral l y means i nfi ni ty and

ce r tai n school s suggest one
sh o ul d concentrateon i nfi nrty, w hi ch to say the l east i s
absurd for practice for a
yo g abhyasi . A nanta i s N agar a ja or A di sesha and si nce
Pa tanj al i i s the i ncarnati on
o f Adi sesha,one shoutd conte m pl ate on the f i gure of
BREATHING PATTERNS
Na garaj a or Patanj al i . Thi s
Yet another factor of im- will bethetradi ti onal approap o r ta n ce in a sa n a s is th e ch . Thus w hi l e practi si ng
use of breath in all the vinya- asanas, by means of purposesa s a n d a sa n a s, He r e a lso , Iu l breathi ng and mi nd fi xi ty,
m a n y sch o o ls te a ch yo g a one gets steadiness and relawith o u t a n y r e la tio nto b r e a - xa tion i n asanapracti ce.From
th in g in a sa n a s p r a ctice a n d Asa nasi ddhi , one i s not affeca ctu a lly d isco u r a g e th e u se te d by pyreai a or hypothero f b r e a th , o n th e p le a th a t th e m ia , or any other opposi ng
p r a ctice o f b te a th in g is a co n di ti ons, physi cal or menseparate aspect, dealt with in ta l.
Pr a n a ya m a . Ho we ve r , it is
T atahaD w andw an A nabhi fo u n d in e ctu a l p r a cticeth a t
ghataha I !
syn ch r o n o u s b r e a th in gp a tte r n in Vin ya saa s a n a b h ya sais
n e ce ssa r yto a tta in th e d e sir - IN ASANA PRACTICE
e d r e su lts. Pa ta n ja li in th e
T here are four factors i n
Yo g a su tr a sm e n tio n s a b o u t it
yo
g i c breathi ng.Fi rsti s Purato a ch ie vea sa n asid d h i- wh ich
hol dis ste a d in e ss a n d co m fo r t in ka or i nhal ati on. Then
in g of breath after i nhal ati on.
a sa na s.
ca lled A ntahkumbhaka.C onPr e ya tn aSa ith ilya An a n ta tr o lled exhal ati on i s cal l ed
Re c haka and hol di ng the
sa m a p a th ib h ya m| !
breath out-as it were-is BahBy Prayatna is meant effort ya kumbhaka.
o f li{ e ( Jiva n a F .r a ya tn a )
All the movementsi n yogawh ich is b r e a th . L o n g a n d
fine breathing is therefore bhyasa are done deliberately
P.a ya tn aSa ith ilya . T e xts like and with a specified aspect
Yoga Kurantam, Vriddha Va- of breathing. There are some
sish ta m e tc. e m p h a sise th is movements which are done
aspect. Further, Patanjali also a lways w hi l e i nhal i ng and
suggsts fixing of the mind there ars others which are
on Ananta. The word Ananta done only while breathing

out . Then o n e c o u l d s t a y i n a
pos t ure wh i l e h o l d i n g t h e
breath-in or out-or could do
controlled cycle of yogic
breathing in the posture. But
there are some movements
w hic h c an b e d o n e e i t h e r
doing breathing in or breathi n g out , de p e n d i n g u p o n t h e
condition of the abhyasi, and
the desired results from the
pfactice. Making the movement s , duri n g i n h a l a t i o n a n d
h olding t he b r e a t h i n w i l l
come unde r B r a h m a n a k r i y a
and doing lhe movemonts
while breath i n go u t a n d h o l d i n g t he brea t h o u t i s l a n g a n a
kriya.
While in ,Ayurveda, Brahmana kriya refers to nourishing diet for growth and langana kriya to {asting, they
are not as revelant in yogabhy as a.The k r i y a s i n S a t t v i c
yoga pract i c e i s t h e u s e o f
natural air in clearing the
nadis and n o t t h e u s o f
cloth or water and other
external aids.

YOGA IS AN ART
B reat hin g i n a s a n a s h e l p s
to relax and reach the final
posture. lt helps to reach out
and work on ths deeper
muscles, which rnay not be
possible otherwise. Further,
it has been found that with
deliberate breathing, one's
mind is not allowed to wander but forced to tollow the
breath. Yoga practice becom.

es much morE Purposbful. In

fact the author of Yoga Rahasya has 16 chapters, each
called a kala and as such
Yo g a is a n a r t, a s we ll. L ike
in m u sic, o n e h a s to d e ve lo p
a snsitivily with deliberate
prsctice and intense concentration. Short yoga courses
for a lortnight or so, done
with o u t th e d iscip lin e s o f
yama niyamas and without
vin ya sa s,co u n te tp o se s o r
pratikriyas, Bandhas, Mudras
and specific concentration
excrcises and conscious breathing will leave little imprssion on an earnest yogabhya si a n d le t h im g o d ish e a r te ned.

abtnas, as on dvanceS in
ths assna practice, the use ol
Eandhas or contracting I
specific group of muscles is
recommended for the higher
benefits of yoga. Of the many
b a ndhas,three are i mportani ,
T h e Mul abandha requi resthe
drawing in of the rectum, the
p e l vi c di aphragm and ths
lo w er abdomenas i f to touch
the backbone. This has to be
d one after exhal ati on.l t coul d
be observed that at least rn
th e i ni ti al stages, one has ro
p r acti ce'Brahmacharya' ro
attain a mastery over Mulab andha.

The U ddi yanabandhai s the

drawing in of the naval region
again as il to touch the back
THE COUNTERPOSES
a nd rai si ng the di aphragm,so
Yo g a sa n a s like m e d icin e . that the abdomenal region
have good effects but some b ecomesscaphoi d.l t i sobvralso have side effects, which ous that people who are
a r e r n a in ly p h ysica l.T o co u n - obese will not be able to oo
teract lhem every involved Uddiyanabandha satisfactoriasana hasa Pratikriyasanaor ly anil hence the need lor diet
a count.erpose, which helps control or Tapas.
to preserve the efforts of the
main asana and counteract
The Jalandhare Bandha is
the undesirable aspects. For stretching the neck and pressinstance,Sirasasanahas many ing the chin against the breatadvantages. But this has to bone, about three inches
be followed by sarvangasana, below the neck. This effectia s a Pr a tikr iya , a n d so o n . vely controls air passage
One has to see the effects of during breathing and is a
ths main asana and its coun- great aid in Pranayama.These
terpos to leel the dilference three Bandhas (Bandha trayas compared to practising as) ar6 improtant in tho pracwithout the use of countet-- tice of asanas. lt may not be
poso.
possible for beginners to
prsctice at the start bur will
Apan from the emphasis have to do it along as they
on conscious breathing in progrss. lt should be notod.

however, that they are not to

be attempted without the
guidance of a comPetent
teacher who himsell has Practised and masterod them'

and mantra mditation. Thus' svgryonc,

it is apparnt that childrsn
Summingup,it rnsybe said
were practising yoga in olden
that Yogasanas should be
days.

practisedaccordingto samp-

Regarding tho controversy radaya or tradition,to attain

svatmarama, the author of of whether women are fit for the benefitsmentionedin tho
HathayogapradiPika menti- integral yoga, thsto is ample texts. Tho paddhathiof our
ons that irrespective of age evidence to show that inte- Acharya requires that ona
and phy s ic al c o n d i t i o n , a n Y rested women were initiated shouldpractise asanaswith
yoga.
YagnYavalkYa the necessary constraints
one can start on Yoga, but !o
as Prersquaregular pract i c e a l o n e g i v e s and Siva Samhita, two of the (Yamariyamas)
and
authentic texts on Yog8, are sites,with Progressions
th e benef it s ( s i d d h i ) .
actually the teachings of Ma- variations(vinyasa), corresharshi Yagnyavalkya to his ponding synchronousand
Yuva Vrudho athi vridho
va spous MaitreYi and Lord conscious breathing.inters'
Vyadhito DurlabhoPi va I Siva to Godness Parvati. persedwith stipulatedcoun'
Ab hy as at h S i d d h i m a P n o t h i Further in Yoga RahasYa, terposes and countermoveSarvaYogeshaatandriNathamuni, the great teacher ments(Pratikriya),'imaqing'
t a h a ! I o f th e Na th a se ct o f Yo g is'
Anantaandwiththe Bandhas
so e cifie s a fe w a sa n a s like and Mudras.
Pa n ch a ko n a sa n a sa s a id in g
FOR CHI LD R E N T O O
ce ve lo p m e n t o f fo e tu s a n d
There are manY waYs of
ce r ta in a sa n a slike Pa sa sa n a
It s hould b e m e n t i o e n d
concep- classifyingasanas.Howevef,
to
said
are
Prevent
t hat y oga is u s e f u l t o c h i l d tio n ( g a r b h a n ir o d h a ) .F u r th e r for simplicity, theY could be
r en and wom e n a s w e l l . T r a there are a numbsr of asanas groupedinto standing,sitting
a
m
o
n
g
di tionally , in I n d i a , '
I
a n d p r a n a ya m a s th a t co u ld prone,supineor balancing.
Hi n dus , c hil d r e n a t t h e a g e o f
g Yn a e co lo g ica l proposeto take uP. standing
fo
r
u
se
fu
l
b
e
5 or 7 were initiated into Ved iso r d e r slike Pr o la p se ,Pcst- asanasin the next issuewith
dic karma after UPanayana,
n a ta l d iso r d e r s,m e n o r r h a g ia , the important vinYasasand
Sandhy a in c l u d e s , a s a n a s
etc. one can suggestedkriyas (breathing)
dysmenorrhoea
l i ke Ut k aias a n a , ' U t i a n a s a n a ,
is Yoga for and pratikriYas.
there
that
say
Pa dmas ana 6 t J . , P t a n a y . m a

A
AA
A AA

Yoga Therapy

tl

On Four Feet,
By S. Ramast4r'amj,
Trusres,

Sa r ir a m Aa d ya m
DharmasaadhanamI

J(

Kh a lu ca n a l al ong l he spi nal col um n in the back. Y ou shoul d

b r e a th notmal l y a few ti mes
Bo d y ( He a lth ) is th e fo u n - b e fo r e starti ng the practi ce.
dation of all dharmic activit- T h is posi ti on i s arso know n
ies.
a s T a dasanaS thi thi (or Tree
Po se .)
As has been mentioned,
Asa n a s co u ld b e b r o a d ly cla - T a d a sana - V i nyasa (1)
ssified into standing. sitting,
su p in e .p r o n e a n d b a la n cin g .
T h e vari ati ons i n Tadasana
In th is, a g r o u p o f im p o r ta n t fo llo w. After compl eteexharsta n d in g a sa n a s, a lo n g with a tio n , l ock the chi n aqai nsl
a fe w u se fu l vin ya sa s a le th e to p of the chest. Thi s as
t a ke n u p .
Ja la n dharabandhamenti oned
in th e previ ous i ssue. Then
slo wly and deepl y i nhal eand
SAMASTHITHI
raise both arms straight over
It is th e sta r tin g p o sitio n head - the movement of the
in ths practice, in fact the qqr:'"1@=dentire,t-session starts from sa- e s, stretchi ng slowly the knm a sth ith i En d e n d s with it. e e s, hi ps, shoul ders, el bow s,
wr ists and the neck. The i nF6E-i6?Arffi
s ta n d e r e ct. with th e fe e t h a la ti on and the compl eti on
{ u lly r e stin g o n th e g r o u n d o f th e movenent shoul d synand together. The ankles and ch r o n i se.One shoul d adj ust
th e p ace, the sl ow er the betrne Knees are repr-EtGiiE
The knees are not to be flex- te r . B reathi ng i s to be dono
ed. Chest is kept erect and with a hi ssi ng sound i n the
th r o a t, created by the parti al
the s[og!glljre_9!g$!y
thrown back, so that the sh- clo sing of the gl ottrs w hi ch
ouroEisii6reno ro appro- is a id ed by the chi n l ock (Jal
xir.ateeachother,forminga a n d h arabandha). Then exh-

\\

For Asanas
Krishnamachara
Yoga Mandiram

alins and pressing the balls movement,especiallyin the

of the feet togretht-dGt@
morningand has a tonic effheelses high aspossible,str- ect on the musclesand joineTdEi-ng
well the body, espe- ts (Sandhis). C_tgy:lSj!!cially the ankles and calf drencould pra4ice to aid in
muscles,in the process.Re- ih-ctodEi66-f,6i6lii]fer Sketch(3). Onecould stay in the posture for a few TADASANA VINYASA (2L

sffi

...

gt
-,---------.:i
nnrng, wnil e n o l d r n g t n e
breath out (Bahya Kumbhaka). Then on rnhjlalign-bri:
ng down the heels slowlJ
and deliberately, again synchronising with the breathing
(with the hissing sound).
This may be repeated 3 to 6
times.
In t he bag i n n i n g , m a n y
may have difficulty maintaining balance or keeping the
ankles and knees together or
stretching the ankle. But if
one proceeds step by step,first a few cntimeters - one
c8n stay comfortably in th6
posture. After some time, one
can stay in the stretchod posture and complete a few rounds of breathing.. Then exhalinO gt back tor Samasthithi. This is a good strarching
@

Fromr$3ggg@i$i. i nhaling
raisearms and iqlq!gg,!!q
gers.Then as yegj:lglg,ig
ess the feet and bend_lhglql-

soto-tG76IGi6GEii-

ng the left side of the body

especially the side ribs in the
process. The posture looks
like a tree swaying to a heThe
avy northerly wind.
upper body should neitner
stoop forward nor be pushed backward. The whole
movement should be done in
the vertical plane.'One could
stav in the Dosture for a few

s@

9g!-fnhaling,then, returnto
the original position. The
samemovement is repeated
in the opposite directionas
well, so that movgmgntsact
as Pratikriyasto each other.
tt will be good to keep the

b,

il

fr

n.

w1+
A.ea-

F{y.#5

A
m

feet and kn6es(without benvfli

ring","
",Jl*,If,"a,
ding) together all through locked and
turned outwa.d,
the procoss.Refsrto sketch
(4).
the kneesand lowerthe body
half way through. (Sketch
Bfmffiffiutd
not be
TADASANA V!NyASA(3).
raised and one should fecl
From Samasthithi. again the stretchingat the knos
with the armsraisedand fin- and not stiffenthem especigers interlocked,while exh- ally the hamstrings.In this
t*i.t (tor.io
- position,the thighs ar.fgr"ting
per bodv to the l6ft sideto
gglrod-and the
""_["]-!9.1!9the extentpossibleandthen posture resemblesa chair,
strotch tho neck and look staJ-U_Ue po$s9.l9l_el9y
up. The feet position are not seconds,then raise backto
to be alteredand the kneos ttie stitng point.oJ .t ; ;..
a.s also kept together. Refer
to sksrch (5). Stay in the
posture for a Tdi-seconds PURNA UTKATASANA
and on inhatation lA;;ii6'
ttr_"_g"naii-g-T6ifr
Startasfor ArdhaUtkatasafi ;a-6;,r
the chin. The same movem- na, but as you exhalesit doent is to be repeated on the wn.-alLlh.e_!v-qy,
f lexing fully

tffi

other side. which also acts

a s a co u n te r to th e p r e vio u s not drop forward over the
movement.
knees.Thearms and shoul-

dersare stretched.The feet

This Viryglgggy-3:gjg_
are futty on the sround, bur
.
d_o!e!!!!!._eltr9_!9plt!_9h&- not rhe sear (butrocks). Stay
uldglleve]-.bur the hea.g|
is in the posture for a few se_
not_raiged
as in the orevious. conds. Then inhale raising,
vgtlltion While turning right pressingthe heels and stretthe hadalso is turnedto the ching the ankles,heels,back,
right side,along with stret- shouldersand neck. Refer.
ched right shoulderand arm, Sketch7.
Againthere is no displacementof tho feet,which point
There are some Vinyasas
front. lnsteadof keepingthe (not illustrated) which may
arms at shoulder level, yet also be tried. One is to keep
(whichsho- the srms at shoutderand
ajg$g@!S!
uld not be attomptedby b- complete the movementa.
ginners)would require
!9g- AnotherVinyasawould requirb keepins the palm tosePln9.Sgrylm:=losgtgl-bq
hrnd the back like salutino ther between the shoulders
(Pranam).The palms' posi- in the back like saluting(prtion is iilustratedin Skotch2. anam),the hand positionas

7_

shown in sktch (2). Theso

aremorodifficultvinyasasrequiring some dogreeof suppleness of the knees and
shoulders.Extensionsol this
asanaincludevariationsin
the position of the leg, like
one while keeping
stretching
t he ot her on t h e g r o u n d .
ARDHA UTTANASANA
Th is is again d o n e w i t h a r ,ms rais ed,f ing e r s i n t e r l o c k e d
and turned outward. Then as
you exhale, press the feet,
p ush bac k t he h i p s a n d b e n d
forward with the back straig ht a nd horiz o n t a l . T h e k n e es are not to be bent. Refer
S ke t c h (8) T h e n i n h a l i n g
co me up t o or i g i n a l p o s i t i o n ,
sl i ght ly arc hin g t h e b a c k a s
well. The Vinyasas in this
include keeping the arms stretched at shoulder level, or
wi th palm s t o g e t h e r o n t h e
bsck etc.
PURNA UTTANASANA
Wi t h arm s p o s i t i o n a s b e fore, exhaling, press feet and
wi th out bend i n g t h e k n e e s ,
sl o wly bend f o r w a r d a n d
pl a c e t he palm s , b y t h e s i d e
ol the feet, on the groud. lf
i t i s not pos s i b l e , t o u c h t h e
ground or hold the ankles.
T hen inhale a n d r a i s e t h e
head without changing thr
position of the Palms. As You
exhale, try to touch the knees with the forohead. lnhale
, then. as you raise to original.
i position. This is Putna Utta'
I

nasana or lull strstching pose

i n vo lvin g th e b a ck o f th e
logs, hamstrings and knees,
t h e b a ck, n e ck a n d sh o u ld e r s.
Y o u m a y a lso h o ld th e to e s
w ith th e th u m b , in d e x a n d
mid d le fin g e r s wh e n it is
k n o wn a s Pa d a n g u sh ta sa n a
( s ke tch 9 ) . T h e r e a r e a n u m b e r o f va r ia tio n s in th is a sa n a, p e r ta in in gto th e p o sitio n
o f h a n d s a n d p a lm s. Sin ce
t h is in vo lve s a co n sid e r a b le
s tr e tch in g th e stu b b o r n h a m strings arlJ also use of^stoma ch m u scle s to sta y in p o sit io n . it is n e ce ssa r y to d o a
suitable counterpose. Purna
Utka ta sa n am e n tio n e d e a r lie r
(sketch 7) could be repeated
a co u p le o f tim e s wh e n th e
hamstring and knees are relaxe d , so a lso th e lo we r a b d o mcn,

few seconds,

T h e 'control ' agai nst over

d o in g - w hi ch i s to be avoi ded - is the breath itself.
Wh e n i t tends to become short, it is an indication to tho
practitioner to take rest. lt
ca n b e done by returni ngto
TONES UP M USCL ES
Sa m a sthi thi and do normal
Tadasana, Uttanasana. and b r e a thi ng.Thi s i nbui l t check
Utkatasana form a group of is a n addi ti onal advantagei n
a sa n a s. wh ich co u ld b e a o u r rAcharya's P addhati . U ng o o d b e g in n in g fo r lim b e r in g less otherwise mentioned,
up the joints tggi0g up the b r e a thi ng shoul d be dono
muscles. lt is to be observed th r o u gh throat constri cti on
th a t it m a y n o t b e p o ssib le m e n tioned at the begi nni ng.
to r e a ch th e fin a l p o sitio n in
t h e b e g in n in g itse lf. F o r HET PS D IGES TION
some, due to their physical .
This group of asanas especo n d itio n ( Sa r ir a sth ith i) a g e
cially, Utkatasana and Uttanand constitution, it may not
asana helps tone up the digebe possible to do so even
Aftcr some Praafter considerable practice. stiv system.
But the benefits start accru- ctice , w hen one i s steady i n
ing when one does conscio- the posture (Sthira), the
usly and withthe iight breath- M o o labandhaand U ddi yana(referred in ihe preing and'feeling'. the stretch- bandha
ing and stay with it fof a vious issue) could be tried

aftgr xhalation, lt is good.? during menstruationis to bo

6sp6ciallyfor women,asthey'- avoided.
work on the pelvic muscles The mornings are ideally
and is useful against certain suitedfor practice, at about
casesof menstrualdisorders or before sunrise, However,
as dyssmenorrhoa.
They also abhyasa in the eveningsis
impriilEthetoneof the pelvic betterthan skipping the pramuscleswhich will be use- cticefor the day.Oneshould
ful during labour and help not practiceuntil threehours
reduce post-natalcomplica- aftet a solid meal and half
tionasprolapseetc.Theseare
an hour after intake of
contraindicatedfor pregnant fluids.
women. Practiceof asanas The above group is not

xXxXx
x

axhaustiveof standing poetures,but argtaken for simplicity and maximum advantage.Therearsotherstanding

asanaswith feetspreadabout
3' (Trikonasana
Sthithi),about 5' (Prasarithapada
Sthithi)
and culminatingin spreading
the feet for over 7', when it
becomes Samakona Sthithi
when one sits as it wrewith
legs apartat 180o.Well that
is for the adeptsI

Yoga Therapy

More Standing Asanas

8y S. Ramaswam/,

Trustee.Krishnamacharya
Yoga Mandiram

The c apt io n o f t h e p r e v i o u s sta n d in T a d a sa n a ,with a r m s

a rt ic le appe a r e d b y t y p o g r - o ve r h e a d . Exh a lin g , p r o ce e d
a phic al mis t a k e a s " O n F o u r to d o Ar d h a Utta n a sa n aa n d
Fe et For A s a n a s " i n s t e a d o f Utta n a sa n ain th a t.o r d e rke
, ep
"On Y our Fe e t F o r A s a n a s . " th e p a lm s b e sid eth e fe e t, a s
Howev er, t he e a r l i e r t i t l e w i l l * m e n tio n e d in th e Ju n e issu e .
b e more ap p r o p r i a t e t o t h e r ' T h e n p r e ssin gth e p a lm s in pres entwrit e u p , a s t h e f i r s t ' h a le , r a ise th e h e e d , a n d e xpos t ure we t a k e u p i s r e a l l y l h a lin g o r o cce d to d o u tka ta o n " Four leg s " o r C h a t u r a n g - f sa n a , b u t with o u t r a isin g th e
a dandas ana m .
I a r m s. Do a fe w in h a la tio n
L - a n d e xh a la tio nin th e p o stu r e .
T h e r e a fte r ,h o ld in g th e b r e CHA TURA N G A D A N D A
a th a fte r e xh a la tio n , p r e ss
SAN A M :
th e p a lm s slig h tly,lift r h e Ie e t
o ff th e g r o u n d , ju m p b a ck
C hat ur : F o u r ; :
Anga a n d la n d o n th e tip o f th e b ig
l i mbs ;
Da n d a : S t i c k
to e s o f yo u r fe e t, d r o p p in g
T he 'f our l e g g e d s t i c k th e b o d y h o r izo n ta lly like a
D cs e' is an i m p o r t a n t t r a n s i . stick, so th a t th e b o d v r e sts
i i cn pos t ure . l t c c n s i s t s o f a b o u t 4 " a b o ve th e g r o u n d
fo ur s t eps or v i n y a s a s . F i r s t a n d p a r a lle lto it. ln th is p o si-

\d

I
".
\l

tio n onl y the pal ms and the

b ig toes rest on the ground
a n d the enti re bodv i s above
it. ( R efer sketch 1). l t i s sai d
th a t the body should be trul y
h o r izontal . You may breath
n o r mal l y i n thi s posture and
stay between one to six brea th s. l n the i ni ti al stages.tho
h a n ds and shoul dersare l i keiy to trempl e, but i n due course one may overcome the
d e fici ency.
F or a number of peopl e, i t
m a y not be possi bl e to j ump
b a ck as menti oned, out of
fe a r of fal l i ng dow n on the
fa ce, or sheer w eakness of
th e li mbs. l t i s al l the mor6
so wi th obese persons,some
o f whi ch group may have di f-

iculty in preventing tho belly ghs and pushing th pelvis

t ouc hing t h e g r o u n d a n d y et forward so that tho navel is
keep the back straight. For between the hands. The recothe beginners, theretore, ra- mmended Drishti (gazing) is
ther t han i u m p i n g b a c k , it the tip of the nose. Stay in
may be better to proceed from this posture foi a few breaUtkatasana step by step. Fir- ths upto 6 breaths. Refer to
st just raise both the heels, sketch (2). This helps to corand then push one leg back rect the postural defect of
and then the other. This is a desk working people who
prsparatory posture for stren- tend to crouch. Then exhaligthening the forearms and ng one may return to Chatshoulders and improve their urangadandasana.
lnhA

' ; '; } drA (t

L-v

"

t1 t'1

U RDHV A M U K H A
SWANASANAM

.-,,

')

ADHOM UKHA
SWANASANAM

Adhomukha - downward
face
Upward
F a ce Swanasanam - dog pose
posture.
Swanasana
- Dog
T h e , fir st vin ya sa s a r e a s
This asana gets the name in Urdhvamukhaswanasanas it resembles a dog stret- a m . T h e n p r e ssin g th e p a lm s
c hing up o n i t s l o r e l e g s . A s s- a n d e xh a lin g , p u sh , th e h ip
um e f irs t C h a t u r a n g a d a n d a s- b a ck a n d u p , a s fa r a s p o sa na as m e n t i o n e d e a r l i er . sib le . In th e fin a l p o stu r e ,th e
Then s t re t c h t h e a n k l e s a nd fe e t ( in cu lu d in g th e h e e ls)
rcst on the upper side of the a r e fu lly o n th e g r o u n d . T h e n
toes . Then i n h a l i n g ,p r e s st h e breathe normally a few times.
palms and s t r e t c h t h e u p p e r It is easier in the posturo to
body and r a i s e i t u p , b u t k e e- work on the lower abdomen
p ing t he l e g s a n d t h i g h s p a r - and stomach. After exhalatialll to the ground. This can on therefore. drawlhe rectum
be achieved the stretching and also the lower adbdomen
the feet, legs, knees and thi- and hold tor a few seconds
Urdhuvamukha -

( upto 5 seconds). Thi s may

be rqpeated afterevery exhalation.-Also stretch the back
o f the neck and l ock the chi n
a gai nst breastbone(Jal andha rabandha).Ono may stay i n
the posture for up to 6 breaths i n the begi nni ng. Thi s i s
a very good posture to help
r el i evefl atul ence,i ndi gesti on
a nd other mi nor di gesti ve
disorders. The ttlro swanasanas act as counterposes to
each olher.
From A dhomukha sw anasa na, one shcul d return to
Tadasana by retracrng the
steps. Fi rst from Adhomukha sw anasana, ptessi ng the
p al ms, after exhal ati on hol d
the breath and by sl i ghtl y
flexi ng the knl es, i ump forward (the arms sti l l on the
g r'oundpl ease) and l and, so

that tho feet are between the

palms. This will be Utkatasana. Do a few normal breaths
and then bend t h e h e a d a n d
keeping the forehead on the
kn ees , inhale, p r e s s t h e P a l ms a nd t eet a n d r a i s e t h e h i p
up to Uttanasana. Then aftet
a couple of breaths, inhale
raise arms and straighten uP
to Tadasana sthithi.

dogs doing these two exsrcises beautifully and seem

to reatly enjoy the stretching.
On e sh o u ld r e la x with th e
help of long, deliberate exhalation (Rechaka) and do
these postures,
Actu a lly th e fo llo win g e xtended group of asanas in the
order given forms the well
known Suryanamaskaram.

One may repoat the whols

group 3 to 6 times, with the
correct breathing mentioned
snd stayingin each step for
a few breaths.
PARSVOTTANASANAM
Parsva- side
uttana - stretching

Fo r t hos e w h o a r e u n a b l e
to come to Utakatasanam
Start with Tadasana,as
1 . Sa m a sth ith io r T a d a sa n a
lrom AdhomukhaswsllsSsousual.Inhaleand holdingthe
Uttanasanam
Ardha
2.
am b y jum pin g , t h e e a s i e rm e breath,jump and spreadthe
3. Uttanasanam
rhod of returning bY bringing
legs by about 3|'. landing
in one foot after the other
gently on the feet. Then hold
4. Utkatasanam
may be adopt e d . A n d a g a i n ,
the lett wrist. by.th right
5.
chaturangadandasanam
?|
if it is not possible to go to
foot outward by about 600
6. Urdhvamukhaswana- . and also the upperbody. Br.'
Uttanasana from Utkatasana m, (t hes e a r e e x p l a i n e d i n sanam
eathe normally a couple of
th e J une is s u e ) o n e m a y r a i 7. Adho Mukhasvanasa- tim e s and then exhal i ng, prese the arms in Utkatasana nam
ss the feet and keeping the
(Refer sketch 2 June lssue)
knees straight, strelch tho
8.
Utkatasanam
and then rturn to Tadasana
b a ck and al so the neck and
9. Uttanasanam
stithi.
bend forward, until the forehead touches lhe right knes.
One rnay have observed 10. Samasthithi.
F.
e.

StEyin the postutefor,a few Stay for a few breaths. Inha- one or othor part oI tho
breaths,and inhaling raise le, raise the atm overhead body) wheroas yoga is sarcnd get back to the standing and interlock fingers. Exhale' vangasadhanaor beneficial
position.This is Vamaparsva turn the right foot outward. to all parts of the body. But
uthsnasanam (Stretching Stretch the left leg, keeping
posture.) The the left knee straight, and then, those who do carefot
fitFfiTftfe
aammovement should b bend th6 right knee, pushing sportsonly may still benefit
repatedon the right side it forward and lowering the from these postureg.
(DakshinaParsva)'
body conseguently. Now, inhale deeply and stretch the

In this posture, the hips uppgr body, dropping the

and the pelvicjointsare twi- head back and looking up.
sted or rotated. The knees T h is is Vir a b h a d r a sa n a .Do
an an- a iew breaths in this posture.
and anklesexperience
gular stretching and thus Reler to sketch (4).
this posture helps in improving the play of these ioints.
lnhale, straighten tho knso
It can be practised by both and turn to centre position.
women and men. There are Repeat the posturg on th
a numberol Hasthavinyasas. left side.
One would require Placing
both the palmson the sides
It could be observed that
of the body betweenthefeet.
posture requires further
Onecan alsodo it by keePi- this
ng the armsstretchedto the stretching of the thighs and
sidesor with keepingthe Pa- ca lf m u scle s a n d th e tu r n in
joint is funher accenlms closed.behind the back, the hip
as illustrated in the June tuated. Atheletes and sportsmen who reguire to be agiissue.

le may benelit by this group

of asanas. lt is not that yoga
encoufages sports - on the
contrary it is the contention
that gqFes, as they waste
energy, re a hindrance to
the realization of higher benVIRABHADRSANAM
efit of Yoga. $ports are AnIt is namedafterVirabahdras- g a b h a n g a sa d h a n a s ( in lu r e s

hoFinallyafterexhalation,
ld the breath,iump backand
gently return to Tadasana
sthithi.

wami.
This is an extension(vinyaea) of Parsvoltanasanam.
describedearlier. Start with
Tadasana.
lnhale and holding the breath.jump and spread the ,egs by about 3|'.

-oOo-

Yoga Therapy

The TrianglePose
By S, rRamas*u4,

I n the prev io u st w o i s s u e s ,
a few important standing
postures with variations and
appropriate
countorposes
were described.
Standing
postures are comparatively
strenuous.
lt is therefore
necessary that persons with
heart ailments do not attempt
lhe se and ot h e r s t a n d i n g
postures. However, it is particu l a rly benef i c i a l f o r t e e n a gers and y ou n g m e n a n d
w omen, as t he y d e v e l o p t h e
skel e t al m us c l e s a n d a l s o
wo rk on t end o n s a n d t h e
vari o us joint s , th e r e b y i m p r o v i ng ov erall c i r c u l a t i o n . A s
these postures ar6 done with
corres ponding
modulated
d eep b reat hing , t h e r e s p i r a t i on a nd c irc ul a t i o n i m p r o v e
w hi ch is nec es s a r yf o r a c h i e v i ng a nd m ain t a i n i n g g o o d
he al th .
MOR E S TRE N U O U S
Tr i konas ana o r t r i a n g l e
pose with its variations is
taken up next, These are
more strenuous than Tadasana, bur wirh the body limberd up with the Tadasana
group, it will h e l p w o r k i n g
on th e deeper m u s c l e s i n t h e
body. The methodology is
described.

yoge Mcndirrm
Trustoe,Krishnamacharya

Startr.withTadasana Samast hit hi. lnh a l e , r a i s e t h e a r m s

to s hould e r l e v e l . E x h a le ,
j um ping a n d s p r e a d i n g t h e
leqs about 3 to 3*'. Take a
few normal breaths and geta
'feel' for the posture. .Now
ex hale, t u r n t h e h e a d a n d
neck to the left side, so that
you look over the left shoulder and b e n d i n g a t t h e h i p,
lower the trunk, keeping the
palm on the right foot. Those
who cannot bend that far may
hold t he a n k l e
a little
higher. After practice, some
may be able to bend as low
as t o k eep t h e p a l m o n t h e
ground by t h e s i d e o f t h e
foot. You should not feel
t i g ht in t he n e c k o r f l u s h i n g
of t he f ac e , w h i c h i n d i c a t e s
t hat y ou ar e s t r a i n i n g . Wi t h
l o nger and f i n e r e x h a l a t i o n o r
t he Rec haka c a p a c i t y , i t w i l l
bec om e ea s i e rt o d o i n c o u r s e
of time. After a few breaths
r n t he pos t u r e , w h i c h i s U t h i -

)
i

'

I
I

ta Trikonasana,
inhale, raising back to the startingTrikonasana Sthithi. Repeat the
same on the left side. One
should kqep the knees and
elbowsstraightin this posture. ReferSkerch(l).
In this asana,back, hip,
arms,neck and the solesget
copious blood supply. Further, if practised consistent
with one's physicalconditton, rheumaticpainin the hip
back, knees and the elbows
will graduallyreduce.Further
it is one of the best posutres
for obese persons roffie
fat in the arm, neck, waist,
lower abdomen and back
regions.

ground.
However,. after a
few days, one may start
doing the regular posture.
Pregnant women should not
do_thi s postu.o.
PARSVA KONASANAM

Start as in Trikonasana,
with feet spred by about 3 to
3|' and arms at shoul der
level
and back straight.
Exhale, press the left foot
and bend the ri ght l eg at the
k nee, bodyatthe hi p, pl aci ng
the right palm on top of the
r i ght foot. The teft arm i s
al so g'66ra1Jt sw ung overhead, so that it is parallel to
the ground. Refer to sketeh
( 2), S tay i n theposture for a
few breaths. Inhale, returnThose who are unsteady ing to the starting position.
while standingerect,may do R epeat on the l eft si de. Thi s
theposturewhilelyingdown. is U thi ta P arsvakonasana. l t
keeping the back of rhe may be possi bl e to keep the
neck, back, buttocks and p al m on the ground besi des
backof the heels firm on the the foot after some practico.

One has to be careful

while-loweringtha trunk. In
this posture,further stretching of the hip and waist is
obtained. Constipation and
certainconditions of dysmenorrhearespond well to this
posture.

hip back. Inhale raising the

trunk up.

Now raige the arms over.

head,keepingtho palms facing front, exhale bend forward and hold the toos by
fingers in the corrsponding
hands. Inhale,straightnthe
backand look up archingthe
PRASAARITA PADOTHA.
back up a little. Repeatthis
NASANAM
movemonta few times. Retufn to the starting position
Start with Trikonasana
with armsoverhead,
Sthithi, Spread the feet a
Exhale, bending forward
littls moreto about 5'. Now
keeping the knees straight' and keeping the palms betplacingthe palmson the hip, weenthe feet. pushing back
exhaleand bend forwardas the hips and touching the
low as possiblopushingtho floor with the top ot the

head. Do a few lpathr.

Inhale, return to 3ilrting
position.Referskech(3)
Porsons with
vertigo,
abnormal blood prssu.e,
heart 6ilmnt should not
8ttemptth6se standing postures requiring bending the
body. Youngsterswill find
Tadasanagroup of asanae
improve poise and senseof
balance and hence a b6ttr
awarenessof their body. The
Trikonasbna
and otherasanac
which give a broader base
between the feet will give
strength,improvecirculaiion
and a senseof well being

Yoga Therapy

The SuptaAsanas
By S, Ramaswami,

In the last three issues some important standing postureswith the variations, counterposes and lhe accompanying breathing pattern to be
followed
were described
along wit h s o m e o f t h e b e n e fits that accrue. lf one has
practised theq at a fixed rime
each day, regularly, body
sh ould bec o m e l i g h t e r ( l a g h ut wa), c irc u l a t i o n ,r e s p i r a t i o n
and digestion improve, leading to better health and a
positive sense of well being.
The breathing also becomes
longer, smoother and mo re
alive, thereby giving a sense
o f c alm. lt i s t h e u n i q u e n e s s
of the system of our Acharya
that he has inherited, that one
i s im perc e p t i b l y l e d t o t h e
control of breath or Pranayama, even while doing the
asanas. The synchronous
lnd long breathing also helps
lrlax the muscles and ioints

Trusree,Krishnamacharya
Yoga Mandiram

and attain the posture (Asana completion

of
exhalation
Sid d h i) sm o o th lya n d with le ss ( Rechaka) and the begi nni ng
effort. A regular practitioner o f i nhal ati on (P uraka,) i s
could observe within himsell B-@!Va Kumbhaka
both tranquility. anglggradoxiReadersmay recall mentically, improved stamina, as
o ni ng about the B andhas or
revealed by the capacity to
the contraction of certain
do the postures more delibergroup of muscles, lt is now
ately with slow stretching
time to introduce the idea
and stay in the final posture
and practice of Bandhas also
lo n g e r a n d to r m o r e n u m b e r
in the practi ce of asanas,
ol breaths.
Three important Bandhas
T HE EANOHAS
were mentioned earlier. They
are Jalandharabandha, or
It has been nssti8lC.
in locking the chin against tho
earlier issues about the four the broastbone. This may
aspects ol yogic broathing. be
done
during
both
First is the Rechaka or long th e.kumbhakasand w herever
and smooth exhalation. Pur- the postures require the chin
a ka is lo n g in h a la tio n . lt is, to be l ocked, w hi ch i s norhowever, possiblo to hold the mally the case during forward
breath in atter inhalation, bending and keeping the back
which is known as internal erect. ln back bending and
holding or ant;h Kumbhaka. twisting postures, it will not
Holding of breath out during be possible to do Jalandharathe time interval between the bandha.

Howev er, t he o t h e r t w o
Ba ndhas are t o b e p r a c t i s e d
in mo s t of t he a s a n a s , e s p e c i a l l y af t er ex h a l a t i o n . T h e
f i r st is M oola b a n d h a . l t i s
done after a complete exhalati on. A f t er e x h a l a t i o n i s
over, the abhyasi is to anchor
t he body in t he a s a n a h e i s
in and slowly and deliberately cl os o t he an u s a n d t h e n
draw in the rectum with the
help of contraction of perinneal and s urroun d i n g m u s c l e s
of the buttocks and also pullin g t he pelv ic f l o o r . l t i s
cal l ed M oola B a n d h a o r c o n s triction of anus. Thereafter
as if in a continuous moveme nt , t he abdom e n , i n c l u d i n g
the navel is drawn in, pushing
the diaphragm up into the
now almost empty chest
cavity, when it is called
Uddiyana Bandha (drawing
in of dic phragm ) . l t , i s a c t u a ll y t he t wo B a n d h a s . U d d i ya na B andha a n d M o o l a
Bandha which make usa of
both the . pelvic diaphragm
an d d iaphragm , w h i c h s e p a -

rates the chesl from the

s to m a chth a t is o n e o f sp e cia l i tie s o f yo g ic b r e a th in gwh e n
compared to othsr deep breal h in g e xe r cise sin o lh e r p o p u l ar p h ysica l cu ltu r e s.
It could be obsrued that
it may not be possible to do
t he Ba n d h a s in itia lly twith o u t
practise of long inhalation
a n d e xh a la tio n , so th a t th e
prana strength is first enhanced. lf one has practised
the standing postures mentioned in the previous three
issues accompanied by the
breathing pattern.
colrect
and with food restriction
(Tapas) and has reduced the
the waistline to its healthy
l eve l, th e n th e Ba n d h a co u ld
be attemptd.
The one standing posture
where all the three bandhas,
could be effectively practised
i s Utka ta sa n a a n d ' a lso its
variation Ardha Utkatasana.
practising regularly
After
t h e d yn a m ic m o ve m n ts in

the standing postures, one

shouldattempt to stay in tho
posture for a few breaths,
say 3 to 6 to start with. In
the initialstagesone may be
able to barely accomplish
the posture,Thenone should
stay in the posture, say
Utkatasana or Ardhautkatasana for fabout 3 to 6
breaths. Then one should
stay in the posture comfonably and slowly lncreasethe
time to completethe stipulated numberof breaths.TheBafter one should remain in
th6 posturefora fixed period
say 3 to 5 minutes.Furthel
p.actice should be aimedat
reducing the number of
breaths for the same time
duration. For instance, ono
may take 20 breathsto be in
the poslure. Lateron it may
be possible to remainin the
posture steadyand comfortable (Sthira and Sukha) for
5 minutes with perhaps 10
breaths only. This is one
method of attaining Asana
siddhi (perfectionin posture)

T h is is th e sta r tin g p o si- the bandha a tleast for a few

tio n fo r a ll su p in e p o stu r e s. seconds. This is TatakamudOne may start straightaway Ia. Now, relax the drawn
Hav ing a c h i e v e d t h i s , t h e n lying down, but the advan- muscl es and then i nhal o.
it may be good to introduce tage of starting lrom Sama- Repeat foi about 6 breaths.
B andha d e s c r i b e d a b o v e . sth ith i is th a t o n e co u ld g e t It may al so be done w i th
whic h will g o t o i n c r e a s et h e lim b e r e d u p a b it a n d a lso aims stretched overhead as
time taken for one breath. o n e ca n b e su r e th a t th e in the sketch (1 ).
Obviously it requires not b o d y is str a ig h t, m a kin g u se
only s t am i n a o r P r a n a y a ma of the sense of balance. PREVENTIVE STEP
B ala, t o h o l d t h e b r e a t h f o r Ho we ve r it is th e tr a d itio n a l
The Mudra may be btter
the duration cf the Bandha, method.
for some persons with legs
but als o a h e a l t h y s t o m a ch
T h e lyin g p o stu r e is ca lle d bent and feet on the ground,
and dige s t i v e s y s t e m a n d
to the butfocks. One
t he pelv i c o r g a n s . Wh at Sa va sa n a b y so m e a u th o r ,- glg
may practi ce al so i n the posi B andha i s p o s s i b l e w i t h ties.
tion gi ven i n sketch (2),
u lc er, c o n s t i p a t i o n , c o l i c
Now keep the feet, ankles w hi ch i s C hakravakrasanaa
p ain,prost i t i s , u r i n a r yi n f e c etion, dy s m e n o r r h e a ,o b e s i t y, and !499g close. Stretch
obvi ousl y i t i s not possi weak nes s a i i s i n g o u t
of th e th ig h , ca ll m u scle s.
Pr e ss th e h e e ls, b u tto cks, b l e to do the B andhas w i thindis c rim a t e s e x e t c ?
p a lm s, sh o u ld e r a n d . n e ck o ut adequate preparati on of
S UP I NE P O S T U R E S
a n d str e tch th e sp in e o n the body by asanas and
in h a la tio n . so th a t th e e n tir e b y modul ated breathi ng i n
The next group of Asanas b a ck te n d s to b e fla t o n th e a sanas,as has been expl ai ned
t ak en up a r e t h o s e l y i n g g r o u n d . By th is it m a y b e in al l the orevi ous i ssues. A
wit h f ac e u p w a r d o f S u p ta p o ssib le to str e tch th e n e ck s i ck person sufferi ng from
as anas . F i r s t i s T a t a k a m u d r a a n d d o Ja la n d h a r a b a n d h a . acuteabdomenaldi seasesw i l l
(ges t ure o f a p o n d ) , w h i c h Bu t it is p r e fe r a b leto u se a not be abl e to do them at al l to
mak es us e o f t h e B a n d h as sm a ll p illo w to r a ise th e deri ve any benefi t- l t i s more
effectively.
h e a d a n d lo ck th e ch in . Do a preventi ve exerci se than
curati ve.
H ow ever, w i th
a fe w d e e p lo n g b r e a th s.
asanas, breathi ng. a proper
S t art w i t h S a m a s t h i t hi.
Then after a deep, comple- diet and a few other yama
Inhale, ra i s e a r m s o v e r h e a d
and int erl o c k f i n g e r s . E x h a le . te e xh a la tio n ; p r e ssin g th e ni yamas menti oned, the pati do Uttkatasana. Do a few h e e ls,kn e e s.b u tto cks,p a lm s, ent w oul d become fi t to start
breat hs w i t h o r w i t h g u t t h e sh o u ld e r s a n d n e ck a n d the practi ce of B andhas and
Bandhas. Exhale, i6birl$g
str e tch in g o th e r b o d y m u scl- _ deri ve the i mmense benefi ts.
t he palm s a f e w l n c h e s b e - e s, d o M o o la b a n d h a a n d lHeuri sti cal l y i t maybe obserhind t he b a c k . N o w sit Ud d iya n a b a n d h a , so th a t ved that di seases l i ke earl y
d own. In h a l e , s t r e t c h t h e the entire abdomenal portion stages of piles, prostitis, proin co m p le te ly lapse-rectaland vagi nal , i nclegs f orwa r d t o g e t h e r a n d l i e ;s d r a wn
on y our b a c k , k e e p i n g t h e m a kin g it sca p h o id . lt r e se m - onti nence, consti pati on, i ndi hands alo n g t h e s i d e s o f t h e b le s a sm a ll, b e a u tifu l p o n d gosti on etc,' respond w el l to
body and p a l m s f a c i n g d o w n formed by ths pelvic bones Tataka mudra. Some yoga
o n t he gro u n d .
and the lower ribs. Stay on therapists claim that it actiwhich one can tst for ones elf.

vates the liver and pancreas,

so that certain drabetics could
also benefit. There are yogis
w ho c laim t hat t h e y c a n d r a w
t h e diaphragm s o m u c h i n a s
to massage the heart. Since
i:s effect on the sex organs
are clearly seen, people who
practice from early life will
mai n t ain t heir y o u t h l o r a
lon ger period. l t i s h e l p f u l
duri n g c hildbir t h i l p r a c t i s e d
from early in life. Pregnant
women may practice Moolabandha; but not Uddiyanaba ndha.
JATAVAPARIVRITHI
Fr om t he ly in g d o w n p o s i tion (as for Tataka mudra),
in hul e , rais ing t h e a r m s t o

sh o u ld e r le ve l. In h a le , ta ise
t h e h e a d slig h tly a n d tu r n
the head to the left side.
E xh a le , p te ssin g th e p a lm s,
shoulders and pivoting the
l o we r b a ck ta ke th e tig h t le g
away by about 30o to 45o
N o w o n th e n e xt in h a la tio n ,
t ake th e le ft,le g " a n d a lso
stretching h Kb6f it besii^

;d-;shi reg,sJ trat ooii

r ivr ithi or acti vi si ng stomach

( o r liv er). Thi s, w hen done
with the Bandhas is extremely u seful i n reduci ng the si dE
fat, increases appetite and
g e n e ral l y hel ps the di gesti ve
svstem. lt is useful in correcr in g s ti ffness i n the l ow er
b a ck. The sacro-i l i ac i oi nt i s

enh-ances
the

i?9-"^
"1y"'l1
Do 6 to :{1""t,: of-.I"dasana' but
thefeetaretogerher.
first
12 rong brealhes,doinsthe- l":l-1llv ,t-l'-t l:, the
ot the spi ne' After

Mo o la a n d Ud d iya n a 3 " n - ' i.twisting

of
the required number
dhas if possible. The upper
i nhal e and return to
b
te
a
ths
o
n
e
bo d y sh o u ld b e str a ig h r .
position' Breathe
would feel the stretching all the starling
a lo n g th e r ib s, h ip a n d le ft n o r m al l y a few ti mes and do
leg. The stomach muscles on tha posture on the other side'
th6 ld'ft slde are also stretch- The posture is illustrated in
e d . T h is is called Jatavapa- sktch (3)

Yoga Therapy

DWIPADA PEETAM
yoga Mandiram
8y S Ramaswami.. Trust6e,Krishnamacharya

Many y o g a s a n a s a i m at
maint ainin g t h e s u p p l e n e ss
of t he s pi n e . l t i s s a i d t h at
a man is a s o l d a s h i s s p i n e .
The Desk Pose or Dwipaoa
Peetam is a simple, efiective
as ana wh i c h w o r k s o n t h e
bac k bone .

In h a le , p la ce th e a fm s a lo n g
th e sid e o f th e b o d y. Ke e p
the knees, ankles and feet
to g e th e r a n d slo wly str e tch
them.
STEP 2

Exh a le ,b e n d in g th e le g s a t
th e kn e e s a n d d r a win g a n d
M E THO D O T O G Y
placing the feet close to the
b u tto cks. Do a fe w m o d u la STEP 1
ted breaths. Now hold the
Lie on your back on soft a n kle s with th e p a lm s, if
c a. pet . S u p p o r t t h e n e c k a n d o n ly p o ssib le ; o r e lse , ke e p
head wit h a s m a l l s o ft th e p a lm s o n th e g r o u n d .
p illow in t h e i n i t i a l s r a g e s. In h a le , p r e ss th e b a ck o f th e

head and ]neck and al so the

feet; raise the trunk slowly
as hi gh as you can, archi ng
and stretchi ng tho spi ne, thc
neck, shoul ders and arms i n
the process. Stay for two
seconds. Exhal e, l ow eri ng
the body Repeat 3 times.
Thi s i s D w i pada Peetam or
Desk Pose. (Refer Sketch 1 )
STEP 3
N ow for the vari ati ons.
lnhal e, stretch ri ght l eg,
w hi l e keepi ng the l eft l eg
bent as i n previ ous posi ti on.

l nhale again , a r c h i n g t h e
back, rais ing t h e h i p w h i l e
pressing the left foot and
heel. Stay for two seconds.
Exhale and return to the
starting position.
STEP 4
lnhale, press the back of
the neck and left heel, raisi n g th e right l e g a s h i g h a s
you can, stretching especially
the neck and the right hip

ioint. Stav for two seconds.

Exhals, return to starting
position. (Refer Sketch 2).
STEP 5
Exhale. bending the right
le g a t th e kn e e a n d p la cin g
the right foot on the root of
the left thigh. Inhale, raising
th e tr u n k a n d th e b e n t r ig h t
leg. Stay for few seconds.
Exhale and deturn to starting
position. (Befer Sketch 3).

STEPS 6 to 8
Repeat movements mentioned in Steps 3 to b with the
right leg bent.
STEP 9
Stretch both legs on inhalation and return to start of
Step 1. Now, inhale, press
the back of the neck and
heels. arching the body
between below the neck and
the heels. You may stfetch

the ankles, so that the feet

are on t he g r o u n d . T h i s , i s
kn own as M a d h y a s e t h u o r
Bridge Pose. Stay for a few
seconds. Exhale, returning
to the starting position
O lder an d o b e s e p e r s o n s
sh oulo pe r f o r m t h e t r u n k
rais ing mov e m e n t s o n e x h a l at ion and r e t u r n m o v e m e n r
on inhalat io n . T h i s i s L a n g a nakriya.

tors, drivers, typists, etc. lt is

a lso u se fu l to r e lie ve lo w
back pain, especially experienced by pregnent women.
They however, need do onry
Ste p s 1 a n d 2 a n d d o th e m
after getting tho clearance
f r o m th e ir o b ste tr icia n s.

head with a small soft pillow

dur,ng the firstfew weeks of
practice. Place the arms
along the body. Knees, anrles and feet are kept together.
Slowly stretch them, whilo
taking a lew
modulated
b r eaths.

tU&VF ORM AT IONS

STEP 2

T h is g r o u p o f Asa n a s
which resemble the letters,

Inhal e, stretchi ng and rai s.

in g the ri ght arm overhead.

L, U and V, require the stretch in g o f lo r r e r b a ck a n d

Desk Pose is a convenient b r in g in to p la y th e lo we r
e x erc is e f o r a r c h i n g a n d sto m a ch m u scle s a n d im p r o hence streDgthening the ve th e ir to n e . T h e a r m s a n d
sp ine. S ince t h g . f e e t a n d le g s a r e str e tch e d o u t a n d
nec k are anc h o r e d ,f o r b e g i n - up, and are known as Urdhwa
ners , t his p o s t u r e i s e a s i e r Pr a sr u taPa a d a Ha sth a Asa t o do, c om p a r e d t o m a n y n a s
ot her bac k a r c h i n g a s a n a s .l t
helps reliev e p a i n i n a s t i f f STEP 1 :
n ec k ,inc ide n t a l i n s u c h o c c r . r Lie on your back on a soft
pat ions as m a c h i n e o p e r a . carpet. Support the neck and
BE NE FI TS

Exhal e, rai si ng the ri ght

arm
l eg
and .ri ght
fr o m the hi p as hi gh as you
can but uDto 90o to the
g r ound. In the begi nni ng,
yo u may fi rst bend the ri ght
kn ee, as i f ki cki ng hi gh
towards the face and then
straighten it. Stay for a few
se c onds. Inhal e returni ng to
th e starti ng posi ti on.
ST EP 3
N ow exhal e,rai se th ri ght
arm and left leg. stay for

t wo s ec on d s . T h e n i n h a l e , th e r fr o m th e h ip a s h ig h a s Stay for tw o seconds. l nhal e,

r et urning to t h e o l i g i n a l p o ssib le , u p to 9 0 o fr o m th e sr r etchi ng both the arms
p os it ion. E : : h a l e . l o w e r i n g g r o u n d . sta y fo r two se co n - and legs and returning to the
posi ti on.Thi s resemt he right arm t o t h e s i d e o f d s. ln h a le , lo we r in g th e le g s. sta rti ng
T h is r e se m b le s le tte r L a n d bles letter U and is known
t he body .
is Ur d h wa Pa r sr u ta Pa d a a s U rdhw a P rasruta P ada
Ha sthasananr. (R efer Sketch
Asa n a m .
STE P 4& 5
4).
R epeat m o v e m e n t s2 a n d 3
ST EP 7
wi th t he lef t a r m r a i s e d .
STEP 8
lnhale. raising both arms
STEP 6
Innal e, rai si ng troth arms
o ve r h e a d . E r h a le , r a isin g
Exhale deeply. press the b o tlr a r m s a n d b o th le g s o ver-head. E xhal e as i n S tep
palm s . rais e b i t h l e g s t o g e - p e r p e n d r cu la rto th e g r o u n d . 7 rai se tcth i rrns and the

l6gs but, take ths legs a bit

further and hold lhe big toes
'by
the thumb and the next
two fingers. Inhale, spread
the legs, resembling ltter V
and t his is k n o w n a s U b h a y a
Pada Angushtasanam. These
postures will be easier to
longer and
perform with
s m oot her e x h a l b t i o n . ( R e f er
Sktch 5).

tice of the earlier Vinyasas

is Supta Padangushtasana.
F r o m a fte r th o _ Ste p 2 , m e n tioned above, slightly strotch
the right leg, bring it forward
and hold the big toe with
fingers of the right hand.
KeeD the left hand on the
le ft th ig h wh ich is o n th e
g r o u n d a n d d o a fe w m o d u la r e d b r e a th s. T h is is Su Pta
Pad a n gu sh ta san a m .

body, leg and heel, lower

the ri ght l eg w i th the.arm to
the ri ght si de, hol di ng the toe
a l l through. In the fi nal Posi tion, the right leg is stretched

Another variation which

mai be attempted after Prac-

No w slo wlY e xh a le a n d
p r o ssin g th e lsft sid e o lth e

be repeated on tho

on the ground to the ri ght ot

the body and hel d bY the
r i ght hand at about thc
shoul der l evel . This is SuPta
Parsve Padangushtasanam.
(Refer Sketch 6). This is to
si de al so.

other

BENEFITS
As mentioned,this group
of Asanas,helps to strehgthen lowerabdomenalnruscles and effectivelychecks

o b e sity; co n stip a tio n a n d

e a r ly sta g e s o f p ile s r e spond
to thesb exercises.
Pe o p le wh o sp e n d
h o u r s sta n d in g a n d

lo n g
te n d

to develop vericose veins

will al so benefi r. ci rl s i f they
practice from puberty will
im p rove the tone of thei r
p e lv i c muscl es,

Sirshaasanam
By S, Ramatwtml
Thr rblllty to rrnd on
onr'. h.rd un.ld.d tor th.
flrat tlma, brlngr thr rome
rfn.. ot .htlon.r . child
a..ml lo gat whan n at.nda
on ltr f.|t forth.th$ tlmo
unrldrd. Sfnhrrmrmftoldr
th. prld. of phor among rll
.t|n|,.
Yo9r tarchrrr rnd
prmrltlonara, rnclcnt rnd
rnodarn,hrvr rpcnt conrldcnbla tlmaon thapractlcrand
.tudy ot phyrloloelcrl,rnd
mrnbl .tfrcta. Mcdlcrl pr..
otltlonarr rnd rcterrchrn
lnt.r..t.d In Yogr, glvo con.
rldrrrbb lmport.no.to lt !nd
rtudy tha.ft ctr on thr whob
.yrt.m. Unablato got hrge
numbcn ol rubjectr who
prlctlot Slnhrunam, rome
rcrclrchcrr hrva cvon gonc
lo lh. crtontof usingmlceIn
.n Invrn.d po.ltionin r glass
tubc or novic.r to bo kcpt
Invcrtcdon an Incllnrdphnr,
to rtudy the rlfrctr of Sirrhr'
rangm, Thc bost rca.lrch in
yogr ir for ono to cxpcrl.
mcnton onaralt rnd frgl thr
.tt.ctr.

ctptlon-aata, cycaand brlin ghava)bypractlr ol mudru

do not gct r coplour rupply (erprclrllymrhocmudre)
cnd
of blood!r th.y fr. .ltuat.d prlrnrryrmrr In ruoh po.turbovl thr harit. Agrln, r r l s r P r d m r a a t n ! r n ,
whan wa brasthanormllly, Vajrrrrrnrm, rtor brfolo
whlchlr prilly dhphrugmrrlc' .tt.mpSlngrrrn0 llkr slnhr.
thr vltslgrglna,.rJoh!a liva, aantm.
rplecn,kldncyr, dl.phr.gm,
Sayanrchrryr'r oomman.
rtc., grt pr.r'ed and dltpfr.
cld . trom thir polltlonr tary on Patonjrh Yogmutrrr
-albelt to a 3mall oxtont. giverconridrnble pnctical
Accordingto Yogic theory, d.trlh th.t arc hrlpful ln t',||
dl..!.. lr dur to the dirpla- pracllcrrnd mr.ttry ol mrny
camontof vital Int.?n6lor- crln!., The mrln objrctivr
grnr qnd mutobl rnd th. ol Shrhornrm lt not mrroly
yoglc prrctlc. lr rr&rt.d to lo lrrcngc lor a coplour
brlng tfirm to th.lr orlgln.l bloodrupplyto th. h.rd and
porltlonr: Thr Rlrhlr hrvr uppcrllmbr of thc body at
roughtto rcmcdythb rltua. rhouldcrr. neck, back, rtc.,
tlon by rdoptlng menytopry but rbo to rlow down thc
turvy porturct, or Sqrvan. nrplrltoly r!tr.
lt lr th.
grmn!, Slr.hamnr, Plnohc- contfnllonof yogh thatonc r
mayurlrarntm,otc.,of whlch pr.drt.rmln.d llh rpafi' ll
Slr.hr3onlmio the foremogt. mealurrd ln tem! ol brortht
.nd not In obrolutc ilm.,
ln Slrshlsanrm, gravltv Thur yogir hrvc alw.ya atteidr in the fiec flow of blood emptrd to prolong tha flfa
to theorganrof perorptlon,lt :prn in tlrms ol tlmo by
b both curetlvoand prcven- riducing thc numbcr ol
tive, Howrvor,Sirrhilrnam brolthr prr unlt tlm.. Th.
rcqulnl conridcnblepr.pr. word Pnonllycml melnl
ntion of tho body, Erpooially length.nrngthr broth tno
It la commonknowlodge tor lhoro who on obrta. it is alro length.nlng llf. .prn,
thot in tha normrlerectporl. lmporltlvothrt the bodyao. In thrt, Sirrhm.ngm hlr .
3lon,tha mlm grgantof pat. guirarromc rupplencrr(1rr- vory importrnt roll to plry

on yoga. And as a count6r. it is to be followed by an oqual longlh of time in the practice of Saruangasanam. The procedure will
be to do Sirshasanarn24 broaths. Then it
is to be followed by rest of about 2 minutes,
lying down in Savaasanam. Thn Sarvaangasanam for lhe equal number of 24 btaaths, followed by some sitting posture as
Padmaasanamfor a few braaths, until ono
fe e ls n o r m a la n d r el axed.Thi si s the method
of progressionor Vinyaasam. Even Sirsha1;, 8anam should bs done only alter a {ew
"' preparatory exerciseo. like sarvangasanam,
csrtain Bhandhas and Mudras, as montionod
e6rlier.
BRAIN IS HETPED
ln Sirshasanam, the brain and lha
glands therein got a btter supply of blood
and the inlernal organs in the body get
displaced upwards. The two minutes rest
is used to normalise, Similarly in Sarvangasanam,the organs are displaced, but the
flow of blood to head is rostricted (it is the
case if one does Sarvangasanaproperly with
the chin prassing against the chest making
a Ba n d h a ) . In th is thethyroi dand the upper
part of the body get extra supply of blood.
Ths rst period helps to normalise. Then
when a sitting posture is taken up fot pracproper
. tice, the intrna, organs rstain thoir
position. This group of asanasthetetoto help
to restore the equilibrium state of the vital
Thus when Sirshasanam is well mastered
organs as liver, kidneys, prostate,tc. This
(A s a n a S i d d h i ) , t h e n t h e b r e a th in g r a t6
is the reason behind doing those postures
which is normally sbout t5-20 pef minute,
in that particular order.
automatically cornes to sbout 4 p6r minut.
This is wit h i n t h e c a p a c i t yo f a n y o n e wh o
The breathing pattern in Sirshastnrm
would spend th time necessaryand oatnest
requires some attention..Asmntioned, thero
about it. However the aim should be to
are four distinct steps in breathing in
reduce it to about 2 per minute. Thus at this
yogaasanapractice, one should practice
rate it is normal to do 24 - breaths spread
n o r m a lin h a la tio n ( P urakam), no del i betto
ov er 12 mi n u t e s .
h o ld in g a lte r in h a l ati oni n tho i ni ti al stages
S irs h a s a n a ms h o u l d a l w ays b e d o n s r n o f p r a ctice a n d a l ong exhal ati on (R echat he mornin g - i t i s l a i d d o w n b y a u th o titir ; kam). However, during the changeovl from

Purakamto Rechakam there sive, as adepts in yoga are

is an intorval of about two n o t e a silya va ila b loto r stu d y.
seconds when there is a It is fo u n d th a t d u to th e
pauge in tho gathi of Praana. in ve r te dn a tu 1 6o f th o p o stu r e
Howaver, after some practice, a n d a r la xa tio n in th e le g
Kumbhakam, say upto 5 muscl6s, ths pressurein the
ssconds after inhalation and legs drop f rom nearly200 mg.
upio I 0 seconds after exhala- to a b o u t 2 0 o r 3 0 m g .
t ion (B a h y a . . K u m b h a k am ) Howver, there does not
may be pract(4ed. lt is dur- sem to bo such a rush of
ing thi$ Bahya Kumbhakaonb blood to the head, as is norshould elowly start practising mally bolieved. In fact a few
Mulabandha 8nd Uddiyana- years back whon yoga was
baodha,also. lf one is steady
(sthira) and comfortable
(Sukha) in this posture thon
the oltects of tho Bandhas
ar accentuated duo to the
hlp of gravity also. Actually
aftor a fsw minuts of ptactice the musclos of the legs,
thighs, glutial, even chest,
back shoulders and ncck
relax arid with this musclos
not bing ;equired to maintain tho tons, tho Pereneal
and tectal muscles also oould
be drawn in to get good
Mula and Uddiyrna Bandhas.
Sir$hGsana, which is also
known 8s Kapaalasanaand
Erahmasanam, dePending
upon tho contact p6tt of tho
head on tho ground (thi3 is
however to be loatnt trom
great yogis who could onlY
toll ths diffrence)lends itself
to a varioty of vinyaasas.
RESEARCH FINDINGS
Some researchdone so far
on headstand confirm most
of the views expressed in the
traditionalbook. though some
claims app6orto be inconclu-

not that populrr as it is today,

many. peoplo were advised
n ot to do Si rshasana
as i t may
procipitatg a strok due to
increased flow and pressuro
in the brain v6nals, However,
it is found that the blood flow
to the had is not that approciable as to causg any
serious damage. as due to
auto regulation. tho body
adjusts the flow, by constric.
tion. But then it is sufficient

to dllrte mrny crpllhrler that

ur hithcto clorcd and helpa
to lmprovaoxygansupplyto
mrny crlh nbt rufficiently
oxyg.nrtcd. Thur diffcrent
pan. of tho brain that crn
nlvrr bl hclped duting notmll rtrndine or ritting position .ppsrr to bc helped
durlngSirrhcrnrm. Onehar
to rdmit thrt p.oplo with
hlghrr Elood Prerrurc, or
r.tlnrl p.oblomuc wcll rdvirrd to be orullour rnd do
thamundroxprrt guidance,
ln crrcr of mild hmfi condi.
tlon, it .pp.cr. to holp rppear.Llvcrrnd rplocnalro caror,lf th. prtlent had brcn
lnclclrc prarturr on thc could bc axorclred with prrctblng thr portutc bcfore
lt msy br continrhouldcrr rnd back which gravityrnd Bandhar.Thelcg prognancy,
ftimulatartha brainto nducc muloler, knooJointsand tho uod undcr proper guldrncc
thr blood pto.surf. lt it rtubborn hip iointr become duringpregnrncy,a3lt holpt
th.nfor., found thrt if onc ruppbr In couroaof tlm3. b.tt.r chculrtlon. Cenrin
practica.Slnhrarenrmrcgu- Somo of tha vsri8lion3liko carcr ol ntlovergionof utlrur
hrly ono finds th. pulrr rutr Urdhwapldtrnain Sirrhau' couldbe helped,in th. artly
nduccr.ignltlcrntly tharaby nam t.nd to anhrnco th. rhgm. Somo noman tta
known to hlva pructla.dlll
reduclngtho .traln on th. .ff.cl3.
through th.lr pirgn.ncy. I
heail. Thrtr ir r r.duclion
tt is hypothorlred by a hrvo llcn rtudants of my
In BloodProrouterho.
modicaldoctorthEtSirrh.r!' Achoryr,cncour.gedby hlm,
nrm 3aemrto ltlmulato tho doing Sitrhrurnrm duting
MEMORY IMPROVES
for advrncrd stages of ptenervr cntro!tesponslble
and gnancy.
tube dilatation
of bronchlal
T hr clrcula tlon
fluidlc increr- as Buch is highlYbeneficial
ccrebro.rpinal
tcd to a greator dggreothan to asthmatict.Furtherthere METHODOTOGY
in rny other exercilc, lf is dfainingof the blonchial
propcrly don, it inctcamr tubr, !nd hcncabeneficial Jurt ar Sitrharanala .n
brsln olplclty and memoty to tho8. ruffering from oxcoptlonllly gfo t yogic
portuta, mrny flnd it extra.
rilment8.
powrr, lt hcl tome rcdativa r.9piratory
mrly difflcult to rttain tho
affoot,rnd mrny pcoplesufrnd b.ooma attady
TheBandhmIn Sirrhrarr. POTIU|
hring frominromnlarcspond
to d.tiv. thr
Piler rnd oomfonablo
wrll to Siruhrrrrn.m. lt hls nlm h.lp In errdicoting
tonlo lfrct on tho t.itat, in th. .arly rlrgoN rnd full brnrlltr. Some hrvc r
good
ovrriol rnd pelvirby rrmovrl prohp$ (r.ctll lnd v.elnal) nEturrlt.ndoncyand a
genrc of brlrnce rnd theY
of congestion.GattroIntcr- in the oErly ltag!. Honco
portutroaoilY,8ut
tinal disoorat ar6 troatgd. it is a good Prrslnrtal oxar' attaintho
antrnatsl othors havo oonrldor!bta
Varicoce
vrins tsnd to dis- cire.Evenin oar!sin

difticluty, lt is bettor to practiseSirshaasanaunder proper guidance. Havingpreparedwell one'o body, especiallythe nEck
rnd shoulderswith Sarvangasanam
and
othrarmmovem;nts,
onemayrttemptlo do
Sirshaasanam,Use a soft carpet, tolded
intofour. In the initialstagEs
it is advisable, rather nscogsaryto uso lhe wall as
supporl.

intsllockedbut turned inward, the sidesof

small fingers remaining ih the ground,
Keepthe hedd batweentho cuppodp8lms,
ths headitselfremaining
about 2 to 3 inchsr
awayfrom the wall. Stowly exhale, press
the elbows.hdndsand littl6 fingers,slretch
ths legs, pushingthebacktowardsthwalf,
archingit in the procegs,keopingthe top of
tho headaBtho fulcrum. In th processthe
legsand feet are also drawn towards the
Startwith Sam.sthithi, Exhaleproceed bodya little,'walking'onth6 big rosein the
to do Utkatssanamand then Vajrasanam. procos6. Stay for a few breoth&than ss the
Then exhaling bend forward, keepingtho small b6ck touches the wrll. holding the
elbowgand hands on the ground, tingsrg breath after oxhalatictn,
with a stight push
transterthe woightof the bodyto tho head
backon the wall and taklng tho feot off the
ground. The lego al3omay be bent in the
procoss.so that tho kneeg area few inches
abovotho chin (Roferto Skgtch2), Stayfor
a f6w breaths,gotting a iael lot batance.
Thbnslowlystretch th3 legs on inhalation
and keepthe heelson thowa,l. One ghould
keepthe neck.bodyand lege straight.and
thighs, knss and ankles together. Stay
tor a lew breaths. Now againon axhalation,
bond the knees,return to position as in
sketch(2). Stayfor I few broaths. On next
exhalation lower the lega and retum to
Vajrasanam.This proceesmy bo repeated
tow timos,
PRACTICEHETPS
After somepractice,try to pull tle!g3['
(back,buttocks)away fiom the wall, koeping
only thg h6ols on the wall for aupport, Try
to k6epthe anklesstretched, After gaining
some confidenco,draw onelegawaycompletelyfrom tha wall, otay tor a tew brcstht
end raturn to tho wall, Rcpeat on the
other sids. Thereafter,
one should attompt
to takeboththheelsawayfiom the wall and
practicaSirshaasanam,
ropaatedly rtuming
to tho wall for support, Dayby day,one
will be able to att6ina good balance.

A f t er a f g w d a y s ' p r a c t i ce
(some take weeks or even
monlhs), one should try to
go up purely on thc strength
and control of the elbows,
s houlde r a n d n e c k m u s c l e s
barelytouching the wall while
going up o r c o m i n g d o w n.
After repeated practace one
may attempt to do thb
posture in a place away from
t he wall.
There ars advantages in
trying to practice against th6
corner of the room. lt hlps
to prevent latral movements
of th body and legs and
avoid distortions and consequent p a i n i n t h n e c k,
shoulders etc. However it is
better to learn the posture
from a teacher.
SOME VARIATIONS
S k et c h ( 1 ) s h o w s S i r s hasana. The head point should
be tho top (ctown) of the
head; ho w e v e r o n e h a s t o
a d j u s t m e nts
m ak e m i n o l
alm os t c o n t i n u o u s l y , T h e
elbows s h o u l d b e u s e d c o ns iderablyi n t h e i n i t i a l s t a g e s
t o at t a i n a n d m a i n t a in
balance. Later on, it may bo
possible to remove lhe arms
away from the head fot
Niralam b a a n d o t h e r v a r i at ionsof S i r s h a s a n a mp,e r t a i ning t o t he v a r i a t i o n s o f t h e
arms . Th e n t h e r e a r e V i n y as as pos si b l e d u e t o v a r i a t i o n
in t he po s i t i o n s o f t h e l e g ,
s pine et c . S i r s h a s a n a m p
, e rhaps af f o r d s s c o p e f o r t h e

m a xim u m n u m b e r o f va r ia tio n s a n d m o ve m e n ts,

A few variations are descr ib e d . Be n d in gth e le g s a n d
lo wsr in g th e m kn o wn a s
Aa ku n ch a n a a sa n a mis g o o d
fo r e xe r cisin g th e sh o u id e r s
and gtting a good control
o ve r h e a d sta n d p o stu r e .
Aakunchananr (Sketch.fr ;s';
done on exhalation and ono
may return to Sirshasanam

o n i nhal ati on. Further one

m ay stay i n A akunchanassnam'for a few breaths, say
u p to 6 of so'
A nothst vari ati on w oul d
cal l for exhal i ngand archi ng
the bck' to low.et thg legs
.
strai ght and paral l el to the
ground. Good control of
elbows and shoulder muscl.
es are required. lt is known

ol ths chest (f'iefer6). This,

according to a few authors
is cal l ed Pi ndasanam i n
Sirshasanam,as it resembles
foetus (Refer also to Pinda'
sanarnin an earlier issue on
S arvangasanam). l t i s al so
known as Viparita Yoga
Mudra, Inhal e return to
U rdhw a P admaasanamand
then on to Sirshasanam on
next inhalation. Rspat with
right leg crossed first for
Padmaasanam and lo tho
movements.
BODY IS VERSATILE

as Urd h w a d a n d a a s a nam (Refer sketch 3). lt hag

a very good effEct on abdomenal muscles and hlps to
thm. Inhale
strongthon
return to Sirshasanam. Perhaps onE of the more fascinating vanations is Urdhwapadmasanarn in Sirshasanam.
Firgtlyin Sirshasanam,exhale
and spreadth legs, whsn it
is known as Urdhwa Konasanam. liow exhale bend
leit leg, keepilg the foot on
the right thigh. On thc noxt

One may go up i n S i rshasana by bending th knes as

described earlier and straight
also, reaching Urdhwadandaasanam half way through.
It is also possible to go up to
Urdhwa Padmasanam fiom
Padmaasanamstraight. Ono
may also rsturn to Padmasanam, by retracing tho stPs
from Urdhwapadmaasanam,
Aakunchita Urdhwa PadmaaIsanam, Pindasanamand then
exhalation, complste Padma- touching tha ground with the
sa n a m ,wh ilE in Sir sh a sa n a m . knees,releasingthe headfrom
T h is is Ur d h wa p a d m 8 a sa n a m .thE Sirshasanam position
and back to Padmaasanam
Rsfr skotch 4.
orParvataasanam. Youngsters will lovs to do asanas
Now exhale, bend at the
intgrsspersgdwith such
hips and fold ths Padmasa- when
variations and get to applenam by bringing the knees
beautiful,
ciate what a
towards the body. bending
versatile dextrous Piecr of
a t th e h ip . T h is is Aa ku n ch ita
equipment the body is. Only
Pa d m a a sa n a m .
Ur d h wa
a few variations have been
Refer to sketch 5. Now
mentioned here.
exhaling further arch the back
and lowsr the legs in Padma.
Well, it is nics to stand on
asanam so that it i5 in front one's own head. after all.

SARVANGASANAM
By S. Ramaswami, Trustee, Krishnamacharya Yoga Mandiram

Shirasasanamand its close

ally Sarvangasanam,hold the
pride of place among various
asanas. Yoga teachets and
practi t ioners , a n c i e n t a n d
modern, have a lot to say
about these postures. Even
a novice .experiences the
tonic effecta of Sarvangasana
on starting the p r a c t i c e.
Medical practitioners and researchers interssted in Yoga
give considerable importance
to theso asanas and study the
effects on the whole system.
One should include Sarvangasanam in the daily practice
for sure.
It is commonfknowledge
that in the nofmal erect Pcsture, the main organs of Per'
cption-ears, eyes and the
brain do not get a copious
supply of blood as they are
si t uat od abov e t h e h e a r t .
Again, when we breathe in
normally, which is partly diaphragrnatic, the vital organs
as l i ver, s pleen , k i d n e y s ,d i a phragm otc.. get pressed and
displaced from their position
-alboit, to a srnall extent,
According to Yogic theofy.
disease is due ro the displac-

ement of vital internal organs

a nd m u scle s a n d th e yo g ic
pla:tice is resorted to to bring
t hsm to th e ir o r ig in a l p o sitio ns. T h e Rish is h a ve so u g h t
t o r e m e d y th is situ a tio n ,b y
adopting rnany topsy turvy
postures, of which Shirasas an a a n d Sa r va n g a sa n a a r e
the foremost.
SARVANGASANAM

a n d Urdhw aprasri tapadasana m a r e the tw o D ostures w hi ch p r eparethe body for S ards

va n g a sanam.S arvangas:tna
th e n a:ne.i mpl i estones up al l
csn tr es,nerves,organs, j oi nts
a n d m uscl es. The techni que
m e n tioned hereafteri s not for
a b so lute begi nners, but for
th o se who have practrsedthe
a sa n a s manti oned i n the preva o u sissues and hJVe attai n e C a cettai n profi ci ency
in stayi ng i n the postures
with the proper Y ogi c breath in g de;cri bed earl i eron.

It is o n e o f th s In o st cifficult postures as one has to

prepare th body, especially
the neck, before starting on
t he p r a ctice . Dwip a d a p e e ta m M ET HOD OLOGY
ST EP 1

Lie flat on a soft mat, keepin g th e l egs stretched out,

fce t together, ankl es cl ose,
kn e e s togsther, pl ace t h e
a r m s al on3 the body and enttr e p al ms on the ground.
ST EP 2
Exh ak'rg. sl ow l y rai se the
le g s, pressi ng the pal ms and
b a ck. neck and head, w i tho u t b e ndi ng the knees, unti l
the legs from the hip are stfa ig h t up. Thi s i s U rdw aprasrita Padasanam. Stay there

t or a f ew br e a t i r s . T l r e n e x r r - fo r a t ie a st 5 m r n u te s. wh icir
a l i ng, rais e t h e l e g s f u r t h e l co u ld b e a ch ie ve d g r a d u a lly,
up, lif t ing t h e h i p a n d r h e with p r a ctice .
bac k f rom t h e g r o u n d .
T h e b r e a th in g is th r o u g h
STEP 3
th e th r o a t co n str ictio n wh ich
p r o d u ce s a h issin g so u n d .
W hen t he w h o l e t r u n k r s T h e r eis n o d e lib e r a tea tte m p t
rais edand u p , p l a c e t h e p a l m s to do retention of breath after
behindt he b a c k , t h e r e b y s u p - in h a la tio n , b u t it m a y b e
port ing t he b o d y w i t h t h e a tte m p te d a fte r e xh a la tio n .
palm s . The c h e s t i s p r e s s e d After some practice when
agains t t he c h i n , w h i c h c o v - th e p o stu r e is ste a d y a n d
ers t he nec k p i t , b e t w e e n t h e th e wa istlin e is b r o u g h t
collarbones ,t h e r e b ye n s u r i n g down to a better proportion,
that the body is not tilted to one may attempt the Moolae i ther s ide. T h i s a l s o e n s u - b a n d h a a n d Ud d iya n a b a n d h a ,
r es J alandh a r a b a n d h a . T h e wh o se b e n e ficia l e ffe cts a r e
body is s t ra i g h t . A f t e r a f e w e n h a n ce d with th e h e lp o f
breat hs ,adju s t t h e p a l m s a s g r a vr ty.
l o w as pos s i b l e , u n t i l , s a y
t hey are s up p o r t i n g t h e f l o a After staying in the pjj!!r9
t i n g ribs . Th e e l b o w s s h o u l d fo r r e q u r r e d ln g th o f tim e ,
n ot be s Dr e a d f a r a n d t h e o n in h a la tio n , r e tu r n to sta r i deal pos it io n i s t o k e e p t h e m tin g p o sitio n , with o u t r a isin g
a bout t he s p a n o f t h e s h o u l - th e h e a d a n d in a r o llin g m o ders level. After a few more tio n . lt will b e n ice to fe e l
breat hs ,s low l y a n d d e l i b e r a - th o str stch in g in e a ch o f th e
te l y s t ret c h th e b a c k , t h e s p i n e, hip, t hrg h a n d c a l f m u s c l es , t he rel a x e d k n e e s , t h e
a nk les and th e f e e t s o t h a t
t he t oes are a l s o p o i n t e d . T h e
e ye s are c los e d a n d t h e v i s i on is direc t e d t o w a r d s t h e
mi d dle of t he e y e b r o w s ( B h r u m adhy a dr i s h t i ) . T h i s i s
Sarvangasana(Referto sketch
1 ). lt is be t t e r t o k e e p t h o
f ul l f ac e ot t h e p a l m s o n t h e
back (Refer Sketch 2) rather
th an holding t h e s i d e o f t h e
ri p s wit h t he t h u m b p r e s s i n g
i n as is t he n o r m a l p r a c t i c e
and t c ndenc y . O n e s h o u l d
attempt to stay in thB posture

vertebrae as one relurns to

th e starti ng poi nt.
BEN E FTITS
Sarvangasana tones up tho
system, and many who start
th e practi ce of thi s asana feel
its benefi ci aleffects, w i thi n
a shortti me. One statts
feeling light, joints become
su ppl e and muscl es are i n
better tone, all round,
Its effects on the thyroid
and parathyroid have been a
matter of study, snd is of considerabl e hel p to cenai n case s of hypothyroi di sm. There
is a good return of venous
blood to the heart and there
is a significant drop in the
blood pressure in the legs
after 5 minutes of practics.
T h e neck and back get a.
copious supply ofl blood.
People suffering f rom respiralory
ailments. especially
Asthma and brochitis respo n d w el l to S arvangasanam.
A,medi cal doctor has hypoth esi sed i hat the oosutre i f
d o ne for up to 3 mi nutes or
so, seems to help act as
b r onchodi l ator. Further,due
to gravity, there is a bettr
d r ai ni ng of bronchi al secfeti o n s and i t hel ps rel i eve
greatly those suffsring from
sin usi ti s
and bronchi al
congestion.
_ The cerebro spi nal fl ui d
cir cul ati on.i s i ncreased, and
h e ncc.therei s al l round toni -

ng up of the entile nryous also could be exicised with

gravity and the Bandhas. The
Sygtem.
le g m u scle s.th eslu g g ishkn e e

It keepsthe spinsupple, jo in ts a n d th e stu b b u r n h ip

and when done with t h e lo ln ls o e co m e su p p le ltn co u vinyasas,the spins could be rse of time. Some of rhe
sxofcisedto tho tull6st xtent. important variations tend to
As mentioned.thyroid gland enhance the etfects of Sarvis well massagedandits atte- angasana. A few are mentirial supply enhanced. The oned below.
gland improvesits functional
capacitywithin healthylimhs NIRATAMBA SARVAN.
and its internalsecretionsate GASANAM
importantfor the propermetAfter remaining in Sarvanabolism and growth of the
body. The larynxalso gets g a sa n afo r so m e tim e , slo wly
massagedand it could be exhale and by gently taking
that the asthamagenicarea the legs a little further, raise
belowthe glonis is exercised both the arms. Stay tor a few
and gets normalised. The breaths. One should gaze at
sympatheticand the entire the middle of the eyebrows.
spinalcord aretoned up. The T h e a r m ssh o u ld b e str e lch e d ,
bloodsupplyto the chest,and so a lso th e le g s. Re fe r
t h e organs
is in cre ased .sketch 3.
Varicosevsins tend to disThis Asana helpsto corroct
appear.lt has tonic effect on
the testes,ovaries and pelvis indigestion and reduce waist
by rernovl of congstion. lin e . Acco r d in g to o u r Ach Gastrointestinaldiseasesalso a r ya , if o n e co u ld p r a cticeth is
aro troatod. Liverand splean lato in the svening for fifteen
m in u te s. o n e will g e t in so m n ia cu r e d a n d will e n jo y g o o d
sleep. People who are on
their feet for a long timesportsmenand atheletes-will
feel the asana exceedingly
so o th in g . Pr e g n e n two m a n
may do this up to the end of
lirst lrimstr. Those who
suffer from frequent nocturnal emissions would also
benelit.
URDHWAPADMASANAM
After remaining in Sarvangasana, slowly exhale. and

p lacethe l eftfooton the ri ght

g r oi n and then the ri ght foot
on to the left. stretch the
crossed legs straight up and
stretch the back and pelvic
ragion. Do a few breaths.
Reler Sketch (4). Repeat with
fle xi ng tha ri ght knee fi rst,
PIND AS A N A M
Proceed ltom Urdhwapadmasanam. O n exhalation.
the
b e nd and l ow er
l egs from the
cr ossed
h r ps tow ard and then over
ih e head. S l ow l y rel easethe
hands from the back and clasP
th o crossed l egs, gri ppi ng

one wrist with the other.Tne

is Pindasanaor Foetus pose
Referto sketch(5).
These two asanas make
use of the gravity effect on
the kneesandhip, which may
not be the case in normal
uprightposition. Thepadmasana and the subsequent

bending to Pindasanahelp pt e d o n l y a f t e r o n e f e e l e
work on the spine,back and steadyin Sarvangasanam
and
the stomach further. The NiralambaSarvangasanam.
benefitsmentionodfor Sarvangas anaar e
enhanc ed. Shirsasanaand SarvangaBreathwill be short,but after sanaare to yoga as are head
'it
some time
will stabitiss. and heart to an individual.
These are fairly advanced Yes, they improve physical
postures and.msybe attem- and mentalwell being.

**
***
**

HALASANAM
S. Ramaswami, Trustee, Krishnamacharya Yoga Mandiram.
H alas ana m , w h i c h i s a n
extension of Salvangasanam,
des c ribed in t h e l a s t i s s u e i s
a l s o a well- k n o w n p o s t u r e .
U pt o S arv a n g a s a n at,h e p r o cedure is t h e s a f n e . T h e t e after, slowly tixhale and
l o wer t he le g s o v e r t h e h o a d
and plac e l h e l o e s o n t h e
g round. S t re t c h b o t h t h a r m s
and pres s t h e p a l m s o n t h e
ground. The . k n e s sa n d a n k l e s
are als o s t r e t c h e d ( R e f e r
sket c h 1). O r r e m a y s t a Y f o r
a fe w breat h s . E v i d e n t l yt h e
i n halat ion w i l l b e s h o r t , b u l
ono m ay pra c t i s el o n g e x h a l a ti on in lhe p o s t u r e i n c l u d i n g
the Sandhas after exhalations. After staying for a few
breaths or upto 3 minutes ot
so, return to the lying Posture.
sl owly roll i n g b a c k , c o n sciously stretching every

inter vertebral ligaments,

th ig h s, kn e e s, a n kle s, fe e t
a n d a lso th e to e s.

Keepi ng thc arms overhead

a n d hol di ng the toes, spreadin g the l egs overhead,keepin g the l egs at an angl e
ARDHAPADM A HAT ASAo verhead are some of the
NAM :
o ther vari ati ons, l t coul d oe
o b s erved that
H al asanam
There are a number of
r e qui resfurther stretchi ng of
va r ia tio n s p o ssib le in Ha la posteri or muscl es and
sa n a m . Cn e o f th e m is th e
a b doman, thers!y hel pi ng
Ar d h a o a d m aHa la sa n a m .T h e
th e functi oni ng of pei vi c and
sta r tr n g p o in t is Sa r y3 p g 3 o ther i nternal organs. N eck
sa n a m . Exh a lin g , p la ce th e
a
n d shoul ders are al so stretle ft a n kle o ve r th e r ig h t th ig h
ch ed consi derabl v.
th e n o n th e n e xt e xh a la tio n
Those w ho are prone to be
slo wly lo we r th e r ig h t le g
a s in Ha la sa n a m , with le ft lyp-egensive- should avoid
fo o t p r o ssin g a g a in st th e p r essure on the back of the
th ig h a n d th e lo we r a b d o m a n . h e ad w hi ch may l cad to
Stay fora few braaths. Return flusbing of the face. Howto sla r tin g p o in t o n in h a la - e ver, they may l ow er the l egs
lio n , str e tch in g a lso th le ft a s much as possi bl e,al l ow i ng
leg. This is to be repeated th e to!.so to be a l i ttl e aw ay
o n th e o th e r sid e a lso . ( Re fe r fr o m the chi n. The correct
p o s i ti on for such a person
Ske tch 2 ) .
co ul d be achi eved by tri al
a n d error and a comfortabl e,
b a lanci ngposi ti on coul d thus
b e mai ntai ned. One shoul d
concentrat6 on fine breatning
a n d di rect the vi sual attentio n to the mi ddl of ths
eyebrows, with closed eyes.
Sarvangasanam and Halasanam should be followed

ing the head, nsck and

shoulders on the ground
(Refer Sketh3). Stay for a
ffiper-o
sno up ro one
minute. Exhale, press the
elbow and head. slightly
bend th knees and return to
Sawangasanam.

The starting point is

by counterposes, such as
Now,exhale
thujangasanam,Salabhasa- Sarvangasanam.
na.r.
and keepingthe palm firmly
UTTANAMAYURASANAM: on the back slowly drop the
legs on the ground, strtchUttanam Stretched.
ing the front ponion of the
Mayura Peacock
body. stretchthe legs,xeep(T3.
can be done by youngsters
and it strengthenstho torso'
shouldersand neck conside.
rably.
is also
Uttanamayurasanam
known as Madhyasethuwhich can be approached

practisc
After considerable
it may be good to combine
Halasanamand Uttanamayurasanam and then back to
Halasanam,
with the appropriats breathing mentioned
earlier. This soquncemay
be repsated 3 to 6 times.
These dynamic movementg,

z.-

explai- ped in one of tho carlier i3suosT

from Dwipadapeetam,
lr

-.--:L^

xxx
xx
X

PROIIEPOSTURES
A]{D THESPIIIE
By S. Ramaswami
Posturesstsrting with lying
face down (prone position)
form anothor important Ctoup
of aaanas useful especially
for the cpine and low back.
When done with vinyaasas.
thoy'ore simplo to progress
and have very important
bn6fits, The three main
asanas takn up are, Bhujangaesanam(Serpent). Salabh(locust) and
aas a. F s m
Dhanuraasanam (bow post ure).
BHUJANGAASANAM
S I E P 1 . S t a n w i t h S a m a sthithi. Inhals raise arms
overhead, interlock lingers
turned outward.
STEP 2. Exhale proceed to
do utkatasssnam and place
the palms by lhe sida of the
feet.

t-

ST EP 3 . T a ke a fe wb r e a th s:
then holding the brath atter
e r h a la tio n , p r e ssin g th e
p a lm s ju m p b a ck to ch a tu r a n g a d sn d a sa n a m . T h e n lie
down on lhe floor, face down.
This procedure may be
adopted before sterting any
prone postu16s.
STEP.4. Keoping the pslms
b y th e sid e o t r h e b o d y, in
lih e with th e d ia p a r a g m .
exhale and raise-'iEFlffi
b o d y b y p r e ssin g th e p a lm s,
th e p e lvis a n d th o lg s. Ar ch
th b a ck,u p to n a va l p o sitio n ,

keeping tho ays open. -This

is Bhujangaasanam or Serpent posturs.
S TE P 5. S tay tor a l ew
secondsand retufnto starti ng
.position.

One may mercl y keep the

forearm on the ground and
rai sethe upper bodyasshow n
i n S ketch (1 ). Thrs i s a very
simple and effective posture
to rel i evestrai ni n th neck.
S ome authors cal l i t Mskareasanamor C rocodi l eposture.

STEPL Startfromssmasthithi. lnhale,raiserme overhead.interlocking

fingeraand
turnedoutwsrd.
STEP2. Exhalpfocod to
do Utkatasranam,
then ko6p
the palmsby the sid6 of the
leg8.
STEP8. The next step to tho ground,and the cheet
will bo to raisa the upper above the ground, slightly
body and arching the spine, arched ( Ret6r skotch 3).
taisingtho trunkupto pubis, Thereis a trmendous
conton oxhal6tion(Rot6r sketch isctionof the lowerbackand
2), Pr rsth6pubis,contract it hlpsto relieve low back
tha onalaDdglutial mueclea. pain, Someauthorsr6trto
Thieir one more variationof this voriation ag Makaraarathujangaasanam.
I n h6l e, namor sltossa va'i6tionof
return, Repeat8 few timos. Salabasanam.
Bhulangraoanam
is ospocirlly urefulfor relievinglow
brck pain and if done care.
tully undo.pfoperaupervisirn
could br v6ry beneficol for
thors luftering lrom slighl
dirplacementof tho disc. lt
ttrongthona lh6 ligrmontary
ano maccularrupportr of the
.-

aonar corumn.

STEP 7. Bhujangasanam,ar
the namo indicatee, should
bo done purely on the etreng.
th ot spino and the aid of thc
pllms should bc dirpenred
with, eo thrt ths posturs
looke like a limbless reptile,
tho snako. Honco the palms
ata kopt along tho body by
fh. sid6 of th6 thighs, or on
tha back, or with back galute,
A turlhr varistion witl

roquiro,bnding tho kno6r. ?

so that tho lags ars peratleli

SATABAASAITIAM

STEP3. Pfessingtho palmsexhale and lump Uack td

Chaturangadandaganam.
STEP4. Stay lor a few
breaths.Exhale,tie down on
tho ground,face downwarde;
koep lho srms strtchod
along the body, fccing
upward.
STE P 6 . C l o r e
thefigts,
Inhale,raige the right arm
overhead.
sw6gpingit along
tha ground. Exhale rairc
right Irm{ head, chast,
rhoulders,and the right leg
from the polvir, ro thatthr
right thigh ir clearlyabove
t$c ground,

Salabaasanam
is 8n impro.
vomanton thujangaaranam,
in th6t nor only tho chostis
raisodand 3pin archod but
fhe lege are alro rairad ro
thsr the body is balancedon
tho stomach. A number of
variations6nd a stsp by stp
approsch will be very bene. STEP6, lnhale, R6tu.n to
ficial.
lyingposition,

S TE P7 . E x h a l e r a i s e rig lit
arm , he a d . c h e s l , s h o u l d e r s,
and the left leg, from the
pelvis, sttetching all the way
from the finoar tiDs to the
tos along
- the spino and
actoss to the lefl leg.
STEP 8. Return to starting basically it is a variation of DHANURAASANAM
Having made the shoulders
position. Exhale, lower the ,Salabasanam, Inhale, leturn
to lying down Position(Refer low back and the spi ne supl
right arm. and the lett l9.
to sketch 5,
pl e, one may anempt D hanuS TE PI t o 1 2 . F e p e a t with
left arm raised overhead.
S TE P 1 3 . R a i s c b o t h a r m s
ovgrhgad, inhaling, and keep
bot h p a l m s t o g t h e r a s if
doing p r a n a m . E x h a l e r a ise
both arms and both legs, so
thst the balancing is on the
nav-lrgion. The stretching
is felba! over the body from
finger t\
to the stretched
anklee, feeNand toes. The
shoulders are\rown slrghtly
backward formihg a canal
along th e s p i n e . T h e g l u tia l
muscles ar contracted to
enhance strctching the spine
and ths lQgs.

2 ) In h a le sp r e a da r m s,ke e P
th e m a t sh o u ld e r le ve l,p a lm s
o n th e g r o u n d . Exh a le ,r a ise
h e a d , sh o u ld e r s a n d th e
stretched hands. Baise also
the legs and spread them as
m u ch a s p o ssib le , b a la n cin g

raasana(n to enhance the

effectsof thess easter aasanas and al so i mpart stl ength
to shoulders and also thc
back. D hanuraasanamcon
be done w i th vari ous preparati ons and vi nyaasas.

S TE P 1 4 . 4 e t u t l t o s t a r tin g
Egjll'!..Jl Keep the arms by
t he s id e o f t h e b o d y a n d
ropeal .T h i s i s S a l a b a a s an a r n . o n th s n a va l r e g io n . In h a le S TE P s'l to 3.
A s i n B huj an(Ref ers k e t c h 4 ) .
te lu tn to sla ttin g p o sitio n . lt gaasanam.
js kn o wn a s V( m a a n a a sa n a m .
Further variations
( Re fe r st< e r ch6 )
S TE P4. Inhal e, rai se ri ght
arm overhead, making a
1) K e e pt h e p a l m s i n t e r lo ck ed an d o n l h e b a c k o f th e 3 ) Ke e pih e p a lm s o n th e s w eepi ng movement al ong
nec k . E x h a l e , r a i s e h ea d , b a ck in a ' Pr a n a m ' p o sitio n , tho fl oor,
c hes t , a r m s a n d a l s o th e Exh a le r a iseh e a d ,sh o u ld e r s,
leges ,k o e pt h e k n e e st o g e th e , a r ch th e sp in e a n d r a ise th e
Step 5. Exhale, bend the
and s t r a i g h t . S o m e a u t h o r s le g s, a g a in b a la n cin g o n th e lett knee and hol d rhe l eft
hand, behi nd l he back. Ini rrc all it M a k a r a s a n a m . b u t lo we r a b d o n tsn .

a l l y it may no t b e p o s s ; b l et o
do s o f or m a n y , b u t t h e p r e palat ory as a n a s , e s p e c i a l l y
Salabaasanamwill be benefi ci al.
Stap 6. After one or two
breaths, exhale, raise the
head, right hand and atch the
sp ine s imult a n e o u s l yp u l l i n g
the left leg with the thigh
up, as high a s p o s s i b l e ,k e e p ing tho right leg on lho
ground.
thighs as a bow (Refor sketch
7). Stay for a few seconds
Step 7. lnhale. Return to and return to position.
position.
Repeat a few times. The
kn e e s a n d a n kle s sh o u ld b e
lower
Stsp 8, Exhale,
the
ri g ht arm an d h o l d t h e l e f t ke p t clo se .
ankle with both hands. On
Ste p 1 7 . Afle r so m e p r a .
next oxhalation, raiso th
ctice, after raising for Dhanuchest
and
shoulders
head,
ta sa n a me xh a lea n d r o le o ve r
and pull th8 left leg upward
to o n e sid e ,ke e p in gth e b o d y
as high as possible, arching
arched. On inhalaiion returq
tho spino lnhale, return.
to Dhanurasanam position
Repeaton other side.
Step 9. lnhale, holding tho
left ankle with the right hand,
Ste p 1 8 . No w h o ld th e
raisetho loft arm overheadright ankle by the left hsnd,
Exhale,raise tho hsad, chest
o f th e lft a n kle b y th e r ig h t
and shoulders, left arm and
h a n d . On e xh a la tio n a r ch
pull
also
rhe lelt leg up
lh e tr u n k, T h is is o n e va r ia ksoping rhe right leg on the
tio n o fOh a n u r a a sa n a m ,
ground. Inhale, return.
wo lkin g m o r e o n sh o u ld e ls,
S t ep1O t o l 5 .
R e p e a tf o r fo r e a r m s a n d wr ist6 . T h e
sh o tr ld e rb la d e s to u ch e a ch
the oth6r side.
o th e r to r m in g a ca n a l a lo n g
S t s s 16. E x h a l e b e n d
th e sp in a l co lu m n .
both knees and hold both
BENEF IT S: With a g e th e
ankles by the respectiv
h ands . lnh a l ea n d o n e x h a l - lo w b a ck b e co m e sr ig id a n d
i n g, rars e t h e h e a d , c h s s l , Oh a n u r a a sa n a nhre ip sto ke e p
shoulders an d p u l l t h e l e g s th e lo w b a ck su p p le a n d
up as high a s p o s s i b l e a r c h - h e n ce o n e is su p p o se dto b e
i n g t he bac k a n d p u l l a n gt h e ke p t yo u n g b y tn e r e g u la t

proctice of Dhanursasanam
Apan trom strengthening the
spin, it worl(s on th8 abdomenal organs and improves
th e ir functi on. Al ong w i th
practice of Salabhaasana.r,,
persons who suffer from
slight slippsd discs, could
benefit considotably,
Hu man boi ngs w i th thei r
unnatural upright position
aggrava,tedbyssdentary
habits
and othor activlties rquiring
crouching most of tho time
as office workers. sponsnan;
etc., foel the tohic offscts of
this robust back bending
exefcise.
Salabhaasanamis also very
useful caunterpose tor many
forward bending exsrcises
and also thoso rguiring tha
curving of th6 spine fotward
as Sarvangasanamand Halaa sa n am.
Gherunda refers to these
p o stu resi n hi s Samhi ta snd
the following aro the benefits,
a cco r di ngto hi m. Makaraasa n a m and Sal abhaasanam

t
the ground, raise the head
( a n d u p p e r p o r tio n o f lh e
b o d y) like a se r p e n l. lt is
called serpentposture. This
always increasesbodily heat,
Regarding Bhujang6sanam.' e r a d ica te sa ll a ilm e n ts, a n d
Angushls Naabhi Paryantam
by practice of BhujangaasaAdho Bhoomau Vininyaseth.
n a m , Go d d e ssBh u ja n g i( se r lcratalaabhyaam Dhardam Dhrup a n t g o d d e sso r Ku m u d a tin i)
twt
bscomes
Urdhwasirshahe Phaneeva Hi
, e - alive oris awakened,

are supposed to increase

rhe body heat or specifically
i t i m pf ov s sci r c u l a t i o n ,d i g e s t i o n and m e t a b o l i s m .

Dehaagnihi Vardhsle oityam

Saryaroga vinaasoam.
Jrlosrthi Bhuiangi D6vi
Bhuiangrasana saadhanam.

T ho Dort i o nf r o m t h e n a v a t
to tho toes, is kept on the
g round. P l a c et h e p e l v i s o n

An d Dh a n u r a a sa n a m is
sim p ly e xp la in e da s fo llo ws:
PrasaoryaPaadau Bhuvi Oandaroopau
Karan.cha Prishie Dhritapaadayuqmam.

>>:i3<

K(ifwa Dhanuliu lya prrivanhiran9am

Nig8dya yogl Dhrhuraasanam
Tat

Stftching tha legs on the

ground, strsight like a stick
and catching hold of the feet
with tho hands, and maki ng
the body bent or arched like
o r b o w , i s know n by Yogi s
a s Dhanuraasanam,
M any practi ti onersof thi s
g r o u pof asanaasfeel smooth
a n d better regpi rati on,i mprove d di gesti on and better
p e r sisl al ti cacti on. The prosta te al so i s acti vated,i t i s
b e lr eved.

PASCHIMATAANAM
S. Ramaswami
ono of the Asilnas thal ,huscular tong and strenglh
comprehensively tesls tho it boslows. Brahmacharyaawill powet, petsaverenceand sanam is yet another name
endutance of an abhyasi is given to it. Evidently it helps
Paschima t aa n a m , o r t h g in maintaining Brahmacharya
posterior stretching Asanam, and is forsmost Ernong those
the stretching exlending {rom that swaken ths Kundalioi.
th toes upto the finger tiPs BENEF ICIALASANA
tn ono continuous movemenl.
Pschimataanasanam
ls yet
A highly bnoficial posturs.
a no th e r p o 3 tu r e th st b r iig s
i t i m p ro v o s c i r c u l a t i o n .
o u t th e u n iq u e ch a r a cte ro f
muscle tone of a large group
our Acharya's Yogig system.
of posterior rnuscles rahen
It is nor merly siting, strtcombined with its countarching the legs and touching
pos or Pratikriya which is
lhe toos as being generally
Pu rv at aanoAs e n a m .A l m c s t
undofstood. When done with
all tha texts on yoga reter to
vinyasas and corresponding
this asanam. ll is slso known
breathing tho Paschimataans
as P as c himaU t t a a n a a s a n a m ,
group works on thE complets
where the preposition'Ut' is
systEm and the bansfits
i n t roduc ed ind i c a t i n g a n u p .
mntiond in the yoga texts
ward pull of all postarior
appear meaninglul. Vinyasas
muscles. Anothor name by
and coilesponding broathing
which it is known is Ugraakriyas are essentialfor aasana
sanam, which is indicative of
s id d h i.
thg tremgndous effort required in t he in i t i a l s t a g s t o
Pfasaorya Bhuvi Paadau Tu
mastor it End the benefits of
Dorbhya.sm
Angulhtam

Ar&rr!thl
Jaanoopari L8laatsm Tu
Paschiman T!rnam Uchylte ll

The above stanza appearin g in Tri -S i khi B raahmana

Upanisad of Shukla Yajur
Veda merely givos tho bssic
description of lhe postu16.
It is to sit, exrending tho legs
and keeping them straight
T n e n extendi ng the arms,
o n e sh oul d hol d l he bi g toes
with the hooked fingers.
Further axtending tho torso,
one should bend down to
keep ths forehead on the
knees, lt is posterior stretchin g a a sanam.
METHODOLOGY
There are many variations
in Paschi nral aanam. The
most popular on described
in th e above U pani shadcan
b e d o ne i n l 6 steps, or
vr n va as as

S TE P 1 . S t a r tf r o n r S a m as.
ST EP 7 . Be n o in g slig h u )
t hit hi. Br e a t h e n o r m a l l y f o r the knees and holding the
a f ew t im e s .
br6ath after inhalation, swing
forward, first completly flaxS TP 2 . l r r h a l e , r a i s e r he ing the knees and sxtnding
arms overhaad.
them after c|oseing tho 8upponing arms. LEnd on ths
S TE P 3 . E x h a l o s r r a t c h i n g ground with lags erfondd
from the hip, bend forward and rhe buttocks botwgen
and keep the palms t y th lhe palms. This requires
side of the feet and touching somguidance. In t[is posrthe knees with the forehead. tion, pressing the palms.
This is Uttaana Asaana.
streogthan the back, by
pushing lhe palvts, lho spine
Some people do Utkataa- and chest fofward and locksanam. Now keep the palms ing the chin. This is DEndsabv the side of tho fs6t.
sanam.and finds leferencein
VyaasaBhashyaof Psatanjala
S TE P4 . E x h a l e a n d h o ld
Yo g a Da r sa n a m . No w in h a le
the breath. Pressing the
raise tho arm, stretchtng th6
palms and after slightly bendrhouldrrs and neck also in
ing the knEas, jump back to
tho pfocess. Stav for a few
attain chatulangadandaasana
b r a a th s fo cu ssin g a lte n tio n
position, as doscribd in the
o n th e tip o f th e n o se .
J uly 19 7 r i s s u e o f I n d i a n
Review.
ST EP 8 . No w e xh a lin g
oxtend the arms forwr-.'d,
O nem a y r e a c hr h i s p o s t t i o r ' p u sh in g Ih e p e lvr sa n d sp in e ,
ftom Utkataasanam also, hy h o ld r h e b ig to e s wir h
th a
gently raising the burtocks
thumb, and the next lwo
and reaching I position half tingers forming a hook, pr6sway between Utkataasanam sin g a llth e wh ilth e p o ste r io r
and Uttaanaasanam.
portion of th3 l6gs rgainst
th e g r o u n d .
STEP 5. From ChaturangapressST EP 9 . Afte r a f e w
dandaasanam, inhale,
ing t he p a l m s , s t r a t c h i n gt he b r o a th s, fu n h e r Br te n sio n
ankleg and arching the bacL, may bs attnlpled. Exhaling
bring the polvis btween the and spreading the elbows,
palms. suoporting the body one should lovl,or ahe torso,
on palm s a n d l o e s . T h i s is so that the toreheadis placed
U r dh w a m u k h a s w a a n a a - between sraight knees. This
is Pa sch im o ta sn a a 6 e n a m .
s anam.
SIEP 6. Proceed to do
A dhom u k h a s w a a n a a s a n a m
or ex ha l a t i o n .

Prato!ry! Paadau Shuvr OEftda.

roopau
Sanyastha thaaisn!hil yugmd
Madhvr

rctnend

P8ad8n

aira Jtdulai
frraaltrYaam
PrtchimottrnamlEhuhu ll

Yogeonorrpctam

The above stsnza by Ghrunda sdmits ths necessity of

repeated offorts (yetna) in
achieving the posturr. In the
initial stages, it may be diffi.
cult evn to sit in Dandasanam with arms raised. Back.
thighs, tho stubboh hamstr.
ing8, and ihe ankl6s rofuss to
budge. But with deeper
exhalation. relared concent.
ration, perseve?cnco and
some coaxi ng
by the
abhyaasi,the musclos slowly
yield and after considersble
praclice the pbsture may be
achieved fairly comtortably.
One mav stay in ths asEnam
fof a few breaths or 6ven
rninutos.
up to a few
tr wrll be possible only
when one starrs to enioy lh
posture, which rs vidgntly
the cas6 as descrrbed by
SvaatmaaramaIn HathSyogapradeepikaas follows:
Prrgorya Pasdtu thuvr DoFdrDorbbytam

luplu
P.d!$adwitayan
grih;rwt I

JDospa,i
nytslhc Lalastadosc
Pos!imala6oaVaselhidrm
msahuhc ll
Hro

lho

aulhor

tecom-

mends the ob'ryasl lo stay in

tho poslure. BY "va8eth"
one should infet a consid,able length ot llme.
Adepts nray proceed lo do
turther cxtnsion ol ah
oosterior muScleg.

STEP 10, Aft, sompractice one may kep th6 chin

in th knoes looking ah6ad
the tots. A tutthor extension
will require keeping lhe forehgqd on t he s h i n , a b o u r 3
away frorn the knees, Vsriati on in t he h a n d p o s i t i o n s
al 6lso possible Keeping
t hc f ull palm o n t h e g r o u n d .
holding the heels (reler to
rkotch 1 ), keepingthe fingers
intgrlocked and turned outward and kept around the
coles. keeping tho palmr on
the ground, clasping one
wrist with othr hand are
som of the variations. lt
can be also done without
support of the arms (niraalemba), such as koeping the
arms oxtgnded from the
shoulder level. keeping thr
palms claqped behind the
head ,s montioned in Siva
Stmhlta, kooping thom ro.
g t hf 8s i n " P r a n a a m '
,bahind the bsck, olc.
S TE P11. O n e m a y a t t e m p t
to balanca in the posture by
keeping tho pslms bV the
si dof t he t h i g h s a n d r a i s ing the body. Radf$ may
f i n d it s s im il a r i r y w i t h a c e r tain exercise in parallel bar
in gymnsstics. In fact. our
Acharya.contends that somg
of t he Y ogi s h a v e a c t u a l l y
invantod msny gymnastic
ai d s and 8s s u c h i t i s h i g h l y
probablet ha t b a s i c a l l y g y m nastics ir an otfshoot of yoga
and at leaa t t h e b a s i s w a s
provided by yogs, sv6n as
gymnastics ths dsys app-

o
a.s to t). tar di{terent from
yoga. This exercise is known
as Utp h lu th i a n d m a y b e
atte m p te din m a n y o th e r sit.
ting posturas liko Padmaasane m , Sim h a a sa n a me. tc.

the posterior muscle groups

and joints as tho heels, calf
m u scles, th6 stubborn hamstr in g s, the knees, thi gh
muscles,glutial, lumbo sacral.
spine, shouldere, neck, arms.
wrists and evcn knuckles get
stratchod.

ST EP1 2 , Ke e p in g
th c
p a lm sb y th e sid e o f th s h ip s,
There is hardly any yoga
roturn to Chatutangadanda.
toxt that dogs not refer to
ASanAm.
ih is p osturo, and gi ve a cl ue
ST EP 1 3 . T o 1 6 a r e a ctu . to ths bensfits, of course
slly rotrecing the path via using the peculirr lenguage
Ur d h wa m u kh a swa a n a a used by Encient yogis.
sa n a m , Ad h o m u kh a m , Utta nrsanpm, Taadasanam and HATHAYOGAPRAOEEPIKA
sa m a sth ir h i.
T h is i mportSnt asanam
EENEFITS: This asanam (asanamaagrayam) paschiis h ig h ly b e n e ficia lfo r g e n e - m a ta na, makes the w i nd ot
r a l im p r o ve m o n t in cir cu la - lo r ce (Pavana) fl ow through
lrcn, muscle tone
and the S,esFumlaand stimulros
str e n g r ha n d im p r o ve sfu n c- th e g asrti cfi re (Jataraanal a),
tio n o f a ll a b d o m e n a l a n d reduces thg abdomen (kaars.
pelvic organs, tho kidnoys yam Udare) and mskes onE
a n d th o sp in e . lt is sa id to free from disease (Arogaimprove
vilatity,
correct ta a m ) .
csrtarn cas85 of impotency
duo to incroasd vascularity SIVA SAMHITA : Strerch
of the organs of genito urinay out both legs and keep thenr
tracti nd paradoxically helps Vpan (slightly). Firmly take
controL sox (Retha skhals- { trotO o't the head by the
nam) and hence rs known as 'handE, and placJgjllglween
Bhrahmecharyaasanam. All th6 knes. Thls is calted

Ugf aa s a n a n r s, a r d t o b e th e .
bE S ts m o n g s s a n a s , 8 n d im ptove8 th6 movement Ot
bodily f o r c e s ( A n i l a ) ; k no wn
also as PaschimaUttasnaasa.
nam, it rsmovs lothargy and
weakness (deha Avasaanahara n a m ) . D i s c r i m i n a tin g
A bhy a a s is h o u l d m a s t erth is
bene f i c i a l p o s t u r e b y d a ily
(P rat y a h a m ) p r a c t . i c e .
lt
makes vaayu flow in lhe
posterior regions 6nd mskog
one s l r o n g . T h o s e w h o Pr a ctico it with diligence find
all sidhis generated in tfremselves, Hence by self effott
th )'ogi should msttet ths
po6lu r e . T h i a s h o u l d b e ke p t
secret with groat cat and
not g i v e n o u t i n d i 6 c r im in a t ely , T h r o u g h i t , v a y u sid d h i,
or 8c l i v a t i o n o f a l l Pr a n ss
(m ota b p l i s m . c i t c u l a tio n ,
rerpiration) iakes place and
il d o s t r o y s m u l t i t u d s s o f
m is e r i s s ,

PROCEDURETPr o ce e d
man, chel t, neck, shoul ders'
from Oandaasanam. Keep arms bnd wrlats. The raising
tho palrns by the aide of the2of rhe trunk may be done in
buttocks or about one loot I Langanakriya by obess perbohind the buttocko, Press- sons.
ing tho tralme and heals
inhale and raiso the. trunk as CHATUSHpAAD.ApEETAM
h ig n a s p o ssib le , str g tch in g
the ankles and keeping the
Since in both the above
lEet on the ground, alEo postures. the kneos are kept
keepirtg th knecs sttaight straight, to release tllo knFo
a n d 5 t1 9 !g h o d . Re fe r to straj n, another oortU re.
skstch ( 2 ) . Exh 3 ler stu r n to chati Jshpaadapeotam,.can
be
sta r tin g p o sitio n . On e m a y taksn up as part ot thg same
r e p a a t lh e p cslu r e a fe w gfoup ct
asanas. Fronr
tim o s,a n d la te rsta ! tn r a h w
D andaasanam, exhol e. and
p o slu r e , lt a s bend rna knaes, ki tpi ng rha
Ghrrurida rofeis to the b r sa th s it th e
pos tu l e a s . : l h e k i n g o f a ll a vely good ttrotching move- ta3t in front of ths buttoct<s,
.the bi l ms
sitting po6tut3 (Yogindra- m o n t in vg lvin o th o a n r e r io r l nhal o, pressi ng
p o ttio n s o f a n kle s, 9 h in , and faEt and rai sgth6 trunk.
pc at a m ) .
knss, thighs pelvie, abdo- keeping ir parallijl ro rhe
THE C O I . | N T E B P O S ES
Sinco ticrabove is a strenous o x e r c i s e , i t r e q u ir o s a
c oun t g r p o s e . t o n o r m a lise .
a nta fio (
P urv a l a a n a m o l
strqlching pose helps not
only rlieyC lhc .ttrain, but
olro itt'rch lhe antorior
musc l e sa n d t h u s c o mp l,- te s
rhe involvment of?;.II-IrF
Inaior grouP mu6cles.

g Y ound. I n h a l e a n d r l u r n .
R epeat a f e w t i m e s . O n e
may s t ay a l s o f o r a f e w
breaths. In this a better
st ret c hing o f t h e s h o u l d e r s
and nec k is o o s s i b l e .s o a l s o
rhe hip join t w h i c h i s e x e r c i s6d bener. lt may b done
as Langan a k t i y a . R e f e r t o
sk et c h (3). s i n c e i t r e s e n r bles a t ab l e i t i s c a l l e d
Chat us hpa a d a p e e t aomr f o u r
l egged s s a t .

@
Frottr
N A A V A A SA N A M :
t he s t art ingp o i n t o f C h a t u s h - a fe w tim e s. Qn e m a y sta r t yo g r shave i nventeda numbet
paadapeotam, inhale, press a lso fr o m Ha la a sa n a m ,F r o m o f h ybri d postures so thal
, h a le r a ise a r m s th o se unused fi bers are exeri n g t he pa l m s , s t r e t c h t h e Ha la a sa n ain
legs at about 60 degrees to o ve r h e a da n d to u ch th e to e s. cise d and put to w ork. Many
t he ground , N o w b a l a n c i n g In h a ler o ll b a ck to lyin g p o si- su ch postures are i n vogue'
on t he but t o c k s ,l i f t t h e h a n d s tio n a n d in a co n tin u o u s Co m bi ni ngP aschi mataanasa'
a nd s t ret c h t h e m i n f r o n t a s m o tio n , o xh a le a n d d o Pa s- n a m andB addhapadmaasanam
sh own in s k e t c h ( 4 ) . S t a y ch im a ta a n a a s m e n tio n e d g ive s A rdha Baddha P adma
f or a f ew s e c o n d sa n d r e t u r n e a r lie r . On e m a y r e p e a t a ? Pa schi mataanarna vi nyasaof
ro t he origi n a lp o s i t i o n . T h i s fe w tim e s. T h e se d yr a n r ic ' wh ich i s gi ven i n sketch (5).
(nry b6 repeateda few times. m o ve m e n is h e lp to e xe r cise Sir n il arl yw e have Mahaanl uIt is k nown a s N a a v a a s a n a m th e p o stsr io r m u scle sp a vin g d r a w hi ch can be l ooked
th e wa y fo r a ch ie vin g .th e u p o n as a combi nati on of
or boat posture.
p o sr u r e .
Ba d dhakonasanam
and PasThs above group can be
done in o n e c o n t i n u o u s
strctch. and then one may m u scle s, te n d o n s wh ich a r e tr iyangmukhqi kapaadam
and
ta k g ros t in S a v a a s a n a m F
. o r se ld o m e xe r cise d . T h u s th e so o n.
t ho majorit y w h o h a v e d i f f i cult y in do r n g P a s c h i m a t a a naas anam ,a f e w m e t h o d s
arb suggestd to get soms
mobility of the stubborn hip
ioinls. One mEy start from
l y ing dow n p o s t u r e , w i t h
armsov erh e a d e, x h a l e ,p r e s s ing the heels and buttock,
raisetha trunk and bond forward t o t he e x t e n t p o s s i b l e
and hold t h e a n k l e so r t o e s .
I nhaleand r e t u r nt o l y i n g p o .
ssrt ion.Thr sr n a y b e r e p e a t e d

or ;:flT'illfl ,,:.t"J";il;
rrrere
area number

SomeSimpleBafancing
Asanas
By S. Ramaswaml
Apartfrom thr m.ny group
of Aranar rotorrrdto. aona
requlring balanclng, morit
rttcntlon. Thcre holp to
developc arnlc of brlancc,
correct dlrproportionr and
glv. the Abhyrsl r lromon.
dout rcnreofaeltoonfldonca.
Chlldrrn lovs to do manyol
th.m. Somoof thcmrilcmblc
ilymnmtiomoy!mantr,but In
yog! rr lr !lw!yr. tha movr.
monlt rrc done wlth corrct.
pondlngbroathln0pattorn,
TALAiICINGARTS
Amongthc brlancingpor.
tutar thcr. a?6 thoro thlt
raquilc brlanclng on ono
toot, on onc ptlm and one
prlm and oncfoot or on both
the prlmr. Babnclng on tha
palmr aro ulually callod
utplutl.ndcln be triod In
rlmott lll th. rltting Pos.
turcr. Thcrc rcquln rtrrngth
ot th. .rmr (8thriryr) and
rbo rupplrncmof tha llmbf
rnd Jolntr (rngalryhrrr)

poerlbledependlngupo nthe bondtho knee,hold thc big

posltionof one log, I6i ortrir to with tho fingers and
foot brlng on the ground.
keepingthe othcr hand on
the hip, 3tretch the kn..
Stsnding in Tadaranrm, Altornatolyono maykeopthe
txhaleand stretchright leg leg atretchedrnd kop tho
forward,rnd hold th! blg too heelon a rolsed plsttorm ot
wlth lhr flngur of tho right lableand then roiso the leg
hrnd. Korpthe lcft hrnd on otf tho tlblo.
th. hlp. K..p both th. knoot
atrolchod rnd
m.intrin STBEIIJOTHTO HIP'
bdancelor a low brtrthr,
Thb givor rtrength to thg
Now,rtrrtchtho othcr arm hipr andthr lca murcl.3rnd
rnd hold tha righr foot. glver one rtcrdlncrr and
Exhale and rlita lt rtirl poire, Thir porturl ll known
lunher.
8 Uthlthrp.doanguihlra38n8.

Thelinal gotitlon requiree.

Thcrclr y.t anotho. Intalrtretchlng the opine snd
bsndingforwardon exhela- !8ting wsy ot attllnlng thi!
posturwhich rcquirelmore
tion. ro as to kosp lho fore.
and I bottot
haad,nogeor iho chinon the supple ioints
8n8 of balanco, From
right knoa. rdfterrome pre.
Tadamna,proceed to dg
ctlc., ono mly atcy In th U t k a t a s a n a .S t a y i n g i n
portufa for o taw br!6tha, thrt portufa, exhrlc, krrp
malntalningof courle th. th6 loft handon th. hlp and
balanca.
rtr.tch tho tight l.g. rnd
hold the ble too u,ith thc
It i. po.riblo thal ona llngct| of thh ]ight h!nd.
lolor brlance in th. inltial Now Inhrle,rire up, krcping
3tsgis,while raieingthe leg. tho right log strolch.d withSt.ttlog wilh Trd[air,
mrny brlrnclng posturot ora In theInitialrtegor. ono may out bondingtho tight knoo.

A RDHA -S A D O H A - P A D M A UTHA A NA A S A N A V I

o n e h a s r o b e o n o n to o r o n one toot and ono pal m

.*,a n d d o r h e m o v6 m e n tswir h - h e lp to si retch and tone up
S t art f ro m T a d a a s a n a m{, o u t ta llin
lh e si do muscl es (Paarsva).
E x hale,be n d t h e r i g h t l e g
T h e v al 5o are hel pl ul i n strenand k eep t h o f o o t a t t h e t o p
T h is p o stu r ah e lp sin str e n - g th eni ngthe arm and gi ve
o f t ho le f t t h r g h I n h a l o g th e n r n gth e sh o u ld e r s, a n d g r e at fl exi bi l i ty to rhs hi p
jo in t. A group of Asanas
ta is o t ho ri g h t a r m a n d t h e n o p sn s u p th o
ch e st a n d th u s
ex ha| ng h o l d f r o m b e h i n d fa cilita te s fr e e b r e a th in g . sta r ti ng w i th V si stasana
i h e big t oe o f t h e r i g h t l o o t T h e p r e ssu r eo f
th e h e e i o n r e q ui rosuch bal anci ng.
by t he t ing o r s o f t h e r i g h t th e a b d o m e nh e lp s a b d o m e .
hand. S la y f o r a f e w b r e a : n a l a n d p o lvic
organs and
VASISTA A S A N A
th s , i B 6f s r 1 o s k s t c h 1 r. m u scle s.
E x hale,be n d i n g f o r w a r d a n d
T ni s group of Asanasproke eping t he l o l t p a l m o n t h e
T h e r e a r e m a n y o th a r p o s- ce d from C haturangadandaag round by t h s s i d e o f t h s
sa n a, expl ai nedi n an earl i er
left foot, and keeping th tu r e s th a t r e q u lr o b a la n cin g
In d ian R evi ew i ssue. Start
fo
o
t.
o
n
o
n
e
Ga
r
u
d
a
a
sa
n
a
m
.
f orehead o n t h 6 s t r e t c h o d
Tadaasana, E xhal e,
r e q u ir e s ke e p in g o n e lo g wilh
kn ee.
e n cir clin gth e o th a r str a io h t p r o ceed to do U tkatasana.
le g lig h t tr o m th e g r o in . T h e n on the next exhal ati on
Ke e p in g th e fo o to n r h e in sid e p la cethepal ms by the si de
o f th e lh ig h , wilh th o co r te s- o f lhe feet' Then hol di ng
p o n d in g kn e o b e n t 6 n 6 3 1 th o breathj ump back to C har ig h t sn g le s to th a str a ig h t .lu r a ngadandaasana.On ths
le g is Vr iksh a a sa n a mo r tte e n a xt exhal ati on,rai sotho hi ps
p o sd , e sp e cia lly wh e n 1 6 s in Adhomukhasw aanasanam,
a r m s a r o a lso r a ise d o ve r h ssd b u t sl ow l y ti l t the body to
a n d p a lm s ke p l to g a th o r , o n g s i de, w i th the ti ght pal m
Ke e p in gr ig h i le g in Pa d m a - a n d tho outetsi deot l he Ii ght
sa r r a m . b e n d o n e xh a la tio n fo o t on the gtoul rd. K eeptho
tile lsft kn e e so th a t lh e r ig h t le ft arm al ong the si de of ths
kn o is ke p t o n th e g r o u n d , b o d y . N ow on th next
still m a in ta in in g th o b a la n ce , e xh al ati on ptess the ti ght
ln th is o o sitio n ,lh e le fr lo o t p a lm,archthe body l urthorup
a n d th o r ig h t kn e e a r e o n th e so that bol h the feet ate on
g r o u n d , T h is is Va a ta a yr - th e ground. Inhal e,rai sethe
n a a sa n a m , All th e se r e q u ir e le tt atm and l :ok up' Tr'i s i s
co n sid o r a b le co n ce n tr a tio n Va sishl asanam, R e{er to
b u t b e sto w g fa ce , p o ise a n d Ske tch (2). Thi s asanaatl ti sta b ility to th o Ab h ya a si. b u te d to the gl eat sage,as
M a n y o th e r a sa n a sliko Na ta - m e n ti oned,apart ftom stren'
, r wa a sa sa n a m g th eni ngthe hi p, the l umbat
This posture when with r a ja a sa n a mDu
b ending lo r w a r d i s A r d h a - T r ivikr a m a a sa n a me tc., a r e ..r e g ion and the l athetstub,' 1 baddha-padma-q.asch
i mg.taa; th e m o r oco m p ltca te do n e s in ' L o r n coccyx al ong tho spi no
. n aas anam .T h e a d d e d r o q u i - th o sa m e g r o u p p o stu te s,' to th e cervi cal regi on. S tav
rirujnrii'J t i s p o s t u r o i c t h a t Asa n a s r e q u ir in glo b a la n ce fo r a few breaths,

and difficult variation of tha

simplor Vasishtsasana, The
shoulders and espEciallyth6
sacral region sre bonofitd.
There are a number of
variations on tnis kind ol
bal anci ng w hi ch i ncl ude,
Viswaamitraasana, Kapinjalaasanametc.,
Balancing on both tho
palms, is {ascinatingto anyone interested in psysical
cultufe. The gymnests and
other artists make use of this
with tolling effect, To yogis
doi ngthi sonth fl oor, tho

.r-.)o

Thoro ars intstesting variations possiblin this posturo'

E x hal e ,r e m e i n i n gi n V a sish taasanam,b6nd tho left knee,
hold thg big toe by the fingrs of tho left arm and stretch
!t up.
KASYAPAASANA
Bend the left knee on exhalation and kep it on ths
t op of t h o r i g h t t h i g h . E xh a le .
balan c i n go n t h e p a l m a n d
leg. h o l d t h e b i g t o o of th e
lef i lo g w i t h t h e f i n g e f so f th s
lef t h a n d f r o m b eh in d ,
I nha l ep r e s s l h e p a l m a nd th e
f oot r a i s i n g t h e h i p a n d th e
t runk , a n d l o o k u p . T h is is
K as y a p a a s a n aa n i m p o r ta n l

v ari8t io n sI r e t 8 r t o o m s ny,
I n c lm os t s n y E i t t i n gp o s t u re ,
t hs palm g r n s y b e p l s c e d cn
t he lloor 8 n d t h a b o d y r a i ssd
ond it is c a l l d U t p l u t i .
Porhgpr thc most cornmon
Ulplut i i s r s i e i n g t h o b o d y

th i p a lm s o n c m a y twiSt th e rrc stsltod,

intsrostingly
trom
b o d y to 0 1 1 66 id o b yo n d th 9 Srrshaasena
and then the
b a ss a n d b y th e sid o o f o n e herdrrised,baloncing
on rho
sr m wh e n it ls kn o wn a r prlmr. Onoof rhe IntcrestP6 tsv6Utta sn s Ku r m a a sa n a , ingbut simple posturer is
T h e r ea r e o f co u r e e d itfa r e n t Bh u l s p o o t a a s c n eP, l a c e
in thogtound,with
r tsr lin g p o in ts fo r r h e sea sa - lhe palrns
n 8 8 i o n o m 8 y Sta r t fr o m sit. tho fealon thgground.Pross

while in Padmalsnam.Sit sa sa n a , u fd h wa p a d m a a ssn a thr palm, spreadtho kneet,

on tho
ln Padmaosonam.Exhale o n d o r o ce e dto d o th s b a la n c- raisethefeetbalanclng
koepthe palmson tho tloor. in g p o stu r o s Utp lu li m a y b E palms. This is Bhuj.poeta.
holdtho bro!th6nd raisethe a tte m p tdin Pa sch im a ta a n a - 68nrm. Tharg rfr tudhrl
bodyby lbout tour angular s8 a n a , Sim h a a sa n aVEjr
a a r - v!riltionr porrible, Rcferto
,
wh.n lt ir knowncl Tholan. r n t, a lc,
rketch (4). Thir rlmplo
gol!rana(Rdor Skctch3).
brlencing porturc, hclpr
In r a isin g th o b o d y !r
rtrngthrn tht wrlrtr and
Childrrnonjoy 3wingingto
lnd fro whrn it lr crlled a b o vo ,th e fo a r e m r n y va r io . one tondr to f.cl light ln
Lolarrcnr. Balancing on lio n tp o stib le . M o 6 t o f th e r o courreof tima.

>4t<<

VATRASANAM
BY' S. Fiamaswami'
Trustee, KrishnamacharYaYoga
Man di r am '
them.
posrur- meditationand when per{or' helpsto relax
sitting
many
the
Of
breaPROCEDURE
synchronous
with
med
is comparaties,Vajrasanam
Usea thickcarPet(1/8")
. ;;iv';;;i"
do andcombines thins andmovements.(vinva'
different folded into two; the soat
grrt" unApoise. lt is a good sas) it works on
also should be neithertoo hard
posturefor pranayamaand iointsand musclesand

No w fo r th e m o ve m e n ts
a n d va r ia tio n s ( Vin ya sa s) o f
Va jr a sa n a m . In te r lo ckfin g e r s o f th e two h a n d s a n d tu r n
th e m o u t. In h a lin g r a ise th e
body
and
a lso
th e
a r m s o ve r h e a d . Wh ile yo u
in h a le ,th e ch in lo ck will p r o d u ce a h issin g so u n d in th e
th r o a t, d u e to th e p a r tia l clo .
sin g o f th e g lo ttis. T h e p e r io d o f in h a la tio n a n d th e
m o ve m e n t o f th e tr u n k a n d
th e a r m s sh o u ld syn ch r o n ize .
On co m p le tio n o f in h a la tio n ,
yo u will b e o n th e kn e e s a n d
th e fr o n t p o r tio n o f th e le g s.
Sta y fo r a b o u t 2 to 3 se co n d s,
h o ld in g th e b r e a th in . No w
a s yo u e xh a le r e tu r n to th e
T he c hin loc k , J a l a n d h a r a - o r ig in a l se a te d p o sitio n ,
bandha, helps p a r t i a l l y c l o s e
Se a te din Va jr a sa n a m r, a ise
t he glot t is and t h u s h e l p s o n e
th e a r m s o n in h a la tio n . Sta v
co nt lol t he br e a t h i n g .
nor t oo s of t . S i t , b e n d i n g t h e
l e gs , wit h k n e e s , s h i n s a n d
ankl est oget he ra n d s t r e t c h e d ,
t oes point ing o u t w a r d s o t h a t
yo u s it on t he h e e l s w i t h t h e
sh i n s on t he g r o u n d . K e e p
t he p alms on t h e k n e e s a n d
str aight ent he b a c k . S t r e t c h
t he bac k of t he n e c k a n d p l a c e
t he c hin a c o u p l e o f i n c h e s
below the neck. Throw the
sh oulders a litt l e b a c k s o t h a t
t he s houlder b l a d e s t e n d t o
approx imat e e a c h o t h e r f o r mi n g a c anal a l o n g t h e s p i n a l
co l u nrn. This i s V a j r a s a n a m .
(Ref er t o s k e t c h 1 f o r t h e
posi t ion of le g s , s p i n e a n d
back).

fo r a few seconds. On exhal .

a tio n fl ex at the el bow s, l ow e r in g the hands to the back
o f th e neck (Befer to sketch
1 fo r arm posi ti on). B epeat 3
tim e s.
T he next Vi nyasa w i l l requ ir e , si tti ng on the heel s, but
b e n di ng forw ard, so that the
fa ce touches the ground and
th e arms sti l l stretched outw a r d . Thi s movement w hi ch
is to be done on exhal ati on,
sh o u l d be avoi ded by pregna n t women.
COUN TE R P OSE
No w for a counterpose for
th is forw ard movement. Exha le , s l i ghtl y l ean back and
ke e p the pal ms on the ground
a b o ut one foot behi nd tho
le g s and apart by aboul a

12'. lnha l e , p r e s s t h e p a l ms,

the ent ire p o r t i o n o f t h e l e g s
o n t he gro u nd , t h e a n k l e s a nd
k nees
and
raise
the
t runk , s t re t c h i n g t h e n e c k a n d
t hrowing t h e h e a d b a c k w a r d .
(Ref er S k e t c h 2 ) . I n h a l e ,
ret urn t o t h e o r i g i n a lp o s i t i o n ,
R epeatab o u t t h r e e t i m e s .
P ers on sw h o a r e n o t o b e s e
may do t h e a b o v e m o v e m en t
of rais ing t h e t r u n k o n e x h ar at ion whe n i t i s c a l l e d B r a hmanak riya . R e t ur n t o t he
o riginal p o s i t i o n o n i n h a l a ti_
on. P re g n a n t w o m a n m a v
do t his m o v e n r e n t . p e r s o n s
wit h high B . p . n e e c ln o t d r oD
the head b a c k .

An a d va n ce d Va jr a sa n a m
va r ia tio n wo u ld r e q u ir e th e
p r a ctitio n e rto sp r e a d th e a n kle s a b o u t 1 8 " a n d sit b e twe e n th e a n kle s a n d h e e ls,
a n d h e e ls, in ste a d o f o n
th e m a s e a r lie r , wh o n it is
kn o wn a s Vir a sa n a m . ( Re fe r
to ske tch 3 ) .

BENEF IT S

Va jr a sa n a mis ve r y r e ia xin g .
Be ca u seo f th e str e tch in g o n
o n th e a n kle s a n d th e fr o n t
p o r tio n o f th s kn e e s, it g ive s
g o o d r e lie fto p e o p le wh o a r e
p r o n e to b e r h e u m a tic a n d

s uffer from gout. Asthmati cs

have been found to respond
wel l especi al l yto forw ard bendi ng and backbedi ng. P regnanl.4.w omen w ti l ttnd the
trunk rai si ng hel ps rel i eve
t he persi stentl ow back pe,i n
and al so strengthen the peri neal muscl es. l t coul d be
observed that the postures
and movements are done
wi th a breathi ng pattern.
Breath i s the connecti ng l i nk
betw een body and mi nd.
Wi th proper breathi ng i n
asanas,accordi ng to our Acharya's Paddhati .one gets a
good mi nd-body coordi nati on
and control .

S I D D H AA S A N AM
S. Ramacwtml
Whotfur lt l. slr.rr!n.m,
Srrvrngrrrnrm or'rltalog'
po.tur.r llkr Prdmrrnrm.
tftrr conrldmblc prrctlor,
thr body rdjurt. to th, d|ff..
po.ltlon.
,.nl
lnd
I
o.?trln ddlehtful fcellne
3t.n. tlowino. lt mnlt |tr
by a rlow rhythmlcbrcathlng
,nd Indlclf't prrfcctlon In
thr porturr (Arfnr .lddhl).
lha bcn.flcltl cffcctr mcn.
tlon.d by Acharyd rnd
mclant yoga taxtr thln tlan
rccrulng. Th. crplclty to
.try comton.b|' rnd .L!dy
In r porturf rhosld bcrcqulnd, whrn Prlnlycma lnd
Dhyana brooma rlrlrr, lnd
b|ndlofrl.
For thr puDo.. of more
lntlmrt pr.otlc.r llkr Prcnr.
yrma rnd th. lnthrrrnglar.
dhrnr. || modlbtlonon onc't
lahtdayata atc., c.rt! i n
.Daalllo .ltttng !ran!. rrc
Dorm.lly pr|otirad. In .n
arrllfr brur, VrJrrtlnlrn rnd

ll! Vinyrlra rnd tubrcqu.

rnlly In thc Fcbruarv1978
lruo of Thr Indlrn Brvlrw
Prdmrlanrmwllh thr V|nyr.
trf wtr! datcrrbod Alcw

mo?almportlnt 'rlttlng'or rl
m or a c o m m o n l yk n o w n
lmong modarn yog! prlctl.
llonsrr,'mrdlbtlvo' portufa,
rrc trkrn up.

This posture is comparaSrrerch the anKie, the toes

p o in tin g o u twa r d s a n d th e tive ly easy for a few w ho
This pos t u r e , l i k e P a d m a - h e e l ke p t a lo n g th e g r o in a n d may have difficutty in doi ng
sa namis eg u a l l y w e l l k n o w n th ig h . In th s n e xr sxh a la - , Pa d masanametc.,si nce there
and prac ti s e d . T e x t s l i k e tio n . in a sim ila r fa sh io n , is p ressure on the pubi c
G herunda S a m h i t a , S i v a b e n d th e r ig h t kn e e a n d ke e p r e g io n and rectum. evi dentl ,/
works
Samhit a, H a t h a y o g a p r a d e e - r h e r ig h t a n kle o n lo p o f th e it
on K undal i nr.
pik a, et c . , re f E r t o S i d d h a s a n a o u tstr e lch e d le ft a n kle , so M o r e speci fi cal l y,i t hel ps i n
as an important one. How- that the right heel is on top cases of early piles, irnproves
evr, thgre aro slight varia- of the'generative organ and circulation of knees, low
t i o ns in t he p r a c t i c e o f t h i s p r e ssin gth e p u b is. T h e r ig h t b a ck and al so abdomen. The
asana and many texts do ?tatEral malleolus is between str Jb born sacro.i l i ac j oi nt
'
ref ert ot hem .
th e le ft m e d ia l m a lle o lu sa n d becomes supple. After sorne
the heel' Then keeping the practice. it is refreshingly
start with
samasthithi
b a ck str a ig h t' o n e sh o u ld r e la xi ng.
I nhat e, rais i n g a r m s o v e r h e a d
close the eyes and direct the
exhale, do utkataasanam
GOMUKHASANAM
rhenkeepins
the patms
by

SIDDHA ASATIIAM

:l*:i"Jt";ilH::1'"1i:

the side of the buttocks

(1)'
'sg uat 's nd i n h a t i n g s t r e t c h ske tch
t h legs s t r a i g h t ,k e e p i n gt h e
knees and ankles together.
T his is t he s t a r t i n g p o i n t o f
all s it t ing p o s t u r e s a n d i s
known as D a n d a s a n a ma n d
i s des c ribe di n d e t a i l l a t e r .
..
Y onim S a m p i d y a (
Y at nen a
Padamulena
Saadhakaha
Medro p a r iP a a d a m o o l a m
V iny as e t hY o g a v i s a d a a .

It c oul d be obssrved that

m a n y el derl y poopl e, not
u se d to chai rs and sofas,si t
fr r long hours w i thout much
ch a n gi ng tho posi ti on of the
le g s as i s ths case w hen w e
normally squat in a pdsition
sim ilarto Gomukhasanam.

Siva Samhita recommends

Pa va n a a b h ya sa
o r p r a cticeo f
Pr a n a ya m a in th is p o stu r e
a n d a cco td in g lo it, L o r d
Siva ' s in str u ctio n to Pa a r va ti
is th a t th e r e is n o p o stu fe
m o r e co n fid e n tia(l p o te n tia lly
Start w i th rhe i ni ti al si tti ng
b e n e flcia l)th a n th is.
p o siti on. E xhal o, bend l eft
o u tstretchsd ankl e by the
Since one has to pr actlse sid e of the l eft buttock. On
Pr anayam a and m editalion in th e n ext exhal ati on,keep the
Urdhv a mN i r i k s h y aB h r u - Siddhaasanam , n atu r a I ly, r ig h t ankl e by the si de of th
madhya m
N i s c h a l a h a M ula, Uddivana and Jaalan- left buttock. Now keep the
Samyatend riyaha.
dhar a Bandhas ar e also lo be p a lm s on the hsel i and
V is es h a A v a k r a k a a y a - pr actised in Siddhasanam . slo wly prossi ng. rai se the
s c ha R a h a s y u d v e g a v a - M ulabandha r s he!ped bv the b u ttocks and adj ust the posi Yonisthana - r io n ofthe knees,so that one
on
or essur e
riiraha .
Y et at h S r d d h a a s a n a m which is actually the per i- is e x actl y over the other.
fsw broaths and
G ney a m S i d d h a s a n a m neum . Br ahm ananda in hr s Sta y for a
r e p e aton tha other si de, fhe
com m entar y on HathayogaS iddha d a y a k a m .
p o sr ti onof tha l egs and the
- S i v a S a m h i t a . pr adeepr ka r eler s lo Yonr sse a t resembl o l he face of a
thana as gudha- UPasthayoho
A akl i tr).
Now, ex h a l e . s p r e a d l e l t M adhyanr , the place between co w (Gomr-rkhasya
l eg, bend t h e k n e e k e e p r n g r ectur n and gener ative or gan T h e tw o knees w i th the gap
ln betw een resembl e the
t he heel i n Y o n i s t h a a n a . which r s penneunl.

mouth, rhe shln the side of

t he f ac e a n d t h e l e E st h o e a r g
of a c o w . T h e c h i n i s ke p t
in J'aalandharabandha.
S!vv6 Dskshin. Gulpham Tu
P.ishtapaa.sve Niyojayerh.
Dakshinopi Talha savyam
Gomukhsm Gomukhskriti.
-H8thayogspradipika

As s variation, raise one

arm ovsr tho head and bending the elbow, lowet the
forearm on the back between
tho shoulders. The other arm
is lowered, ths elbow bent,
forearm raised up. Clasp the
fingors of the downward
hand w i t h t h e o t h e r , R e p e a t
on the sido. One may stay
for a fEw breaths, Refer
cke:ch 2.
People who hsvo disoroprotionately heavy thighs,
buttocks may attempt to
practise Gomukhasana and
derive great advantage. The
nc rm a l l y d o r m a n t g r o u p o f
muscles in the lower baCk
and butiocks,
such Es
gluteus, iliac etc., are well
strstchsd and g6t a good
flooC supply. One attains a
certoin measureof sohincteric
c ont ro l . M o n s h o u l d p r a ctice
it c ar e f u l l y e s p e c i a l l y wh ile
crossing the lsgs (in rhe
init is l s t a g e s ) t o a v o i d a n y
pressuteon the scrotum.
S I MH A A S A N A I U I
How m a n y a s 8 n a s a r e
there? Thsr are different
ans we r s e v e n a m o n g t.tg

u)
sncisnt Yoga exponsnts which resemble inanimato
Acco r d in g a o Gn e r u n o a obiects lik Padma (lolus),
Sa m h ita , th e r e ar as m a n y P arvata (mountai n). danda
Asanas as thsrs are.species. (srick), tc. Dwipad8poota
and the author proceeds to (Oesk) C hatushpaadapeatam
slale that there are,aciording (Tabl e) etc. In addi ti on,
to Lord Siva 840000O asanas thgrg are asanas r.vhich are
a r e th e r e ( ch a tu r a sitila ks- descnbed purel y on tho
h a a n i) . Of wh r ch , a cco r d in g posi ti on of the l i mbs and
to h im , 8 4 a r e th e b e st a n d organs or the effect they
have on th syslem, such as
3 2 th e m o st b e n o ficia l.
Jatarapafi vri thi (acti vati ng
In airdition to asanas the stomach),P asch,mottana
performed resemblingvarious (Posteri or sttetchi ng) etc.
spocios, thgre ate asanas Then there arc classical

rmount of raaclroh ou,

lnclcntl havc donc cvcn ln
thc rlprct ot thc phyrlcrl
rnd broughtlt to pcrfcctlon.
Oncgroupof Flrhir practircd
rnd devcloped yog! rr rn
rrt, Juat !r ! rculptor putr
hlr ldcar ln an othorwbc
formlerl ltone endconverlr lt
into a beautifulart plccar,thc
yogi urcd hls own body tnd
mrde it e bcautlfuf, well
sculpturcd,Dcrfcct
tlvc obJcct.
Approachlngyog!
cvon
merclyon thc phyclcalplanc,
could bc hlghly rarldylng,
mrtchingany otherrrt In it.
contcnt, comple{lty and
divinity.
Slmhaooanamia another
Ascna,practisedby obrcrving E lion u/rltinotor it! proy
with ,ts tonguehcnging out.
ft is ,lro a vary lmgoilant
sittingporturo.
Startwlth rlrtlng oroctlnd
keping^_the,legr
ttretched.
Exhale,Jllii sno ! rftsr rhc
othcr the heehffiw
tho
thighs. contrariwircl. e., thc
lcft hcelbelow thr right lnd
tho right balowthc lctr. jurt
by th. lid of tho acrotum.
a.ant. br'cd purcly in thc thrra rro mrn!, nrmodlttt Ono_rcrurlly
wlil bc littlng
nrm. of rh. Ffrhi who it tho avaturlr of thc trimunl! on tho
hrab, wlth thc rnHa.
ruppoard.to hrvo dlrcovorsd tnd ot hor
goda, They rtrsfchad tho rMnr on ilrt
rnd pg.hapr uaad lt tot include,for examplc,Trlvik. floor, Ktep
the prlmt on th,
7u9al lllto mrntnr being r!maaEan!m,
Sklndaasrnam, rctp.Ctivc knecr, wlth the
!.|ocht d with rp.citic thair6vaaf!n!m,Virubhadrr. tlngorsstfstchod
rnd rllghrly
Rlthir. Exlmplee includr, !n!m, Yoganararimharu. tpan. Opln rhe
mouth,ttre.
Bhlaradwljmr!nam, V!3i3h- nfm, Nrtrrrr.irrsnam ctc, In tcfiing rh jaw,
hang thr
tmtlnam, Durvsataalanam,ldditlon, it,tho various Vin. tonguo r! much
out al
,(!|.llaartn!m, Eudhsrtrflarn. Vatraa ata alro conridared, poribfo. exporing
thc thrort
Virw..mltrraarnrm,
otc. Then one could rpprocista the 3 it wre. With open
.y.r,

.llehtly lqulnt rnd look!t tonlc eflect on tht dlgc$lv. I HAi A D WA A J A A .

th. top of the noso (Nmu. rystamall through"
SAN A M :
agra). Snotho th.oughth!
moulh for r while. Ret.rto
Rirhi tharadwcja lt wctl
Certrln achoob rf.r to
rkcrch 3.
thir !!ana as Yog! Nri- known lnd rald to bc tho
simhlsrrnam. Othcrvrria- father of Dhronacharya.
Oulphruchr Vrl.hrnrryrdh.!
tionr of Simharrnai! to rtry Thereate mlny who belong
Vy!thllam.nr UrdhwrtramG|ltu.
Padmraranam lo tho grr't.rgc'r gotrr.
in Adhomukho
Chllimoo!u Ehum|[rDGthru
( rutrr to Indiln Rcvicw
f,tulwat chr JarncvoptrL
Vy.lthr vrkto Jrhnlhrrnchr
Februrry 1978 iruc) cnd
The Bhrndwrf group ot
l{r|tl|grr mavrlokaydi.
ltrorch tha tonguo out rnd a8rn!r, brtlcrlly rcqulro'
Slnhrrtrnrm thrvrt.dd
diroctthc virurl attlntionto twistingof thc trunk in ono
t|fvrw||dhlvlr[t|krn
r dirsctionrnd thc ncck and'
gtmhl!a. Naaarrgra. lt resmblaa
-ohrunda
llonrredy to pounca.
hcad ln th. opporit. dlr.c.
Futthu accordlngto Svrat'
m!!rrmt. lt lt aho hclpful In
ms s t c ringth s t h t a r B r n d h a s .
It lhould bo ro, bocautc in
porturot when onc ia seated
wtth buttockr on tht gtound,
lik. Padma, Sidh8, tc., tho
anol murc l o r r t r n o t f r c g ;
whercac In thii, rlncc ona
aitr olovltod !r it wero on
thr hools, the mulabandhl h
arlier to do,
CUREE BAD BREATH
Onc Incldental advrntage
ol thla postu'3 i8 that it halP.
i n v c nt ilati n g l h e o r l l a n d
thro.t rcgioh! which hatbour
brctcria. Ono ot th6 cau!t
of brd broath is that lho
thrort ragion i! gonarEllynot
k.pt cloan. Ornt!rudhi kops
out bsd brrsth, but thir
lr'rtion of tho throEt rrgion
will hclp orrl hygieno to a
0'r8tar axlnt, lt could also
bo obgcrvcd that trom tho
tlCtum upto rho tip ol thc
tongua lh antiro alimontrry
ryrtm ir pullcd up tr it
r' ,uch hr. a sood
":::-t

lion, giving a trsmendorts b u tr o ck, Exh a ls tu r n th e

loning elfect to lhe spine, head over to the other side.
duo to torsion.
T h is a sa n a co m b in e s th e
The well known posture is advantageof Virasanamand
a s it t ing o n e . S t a r t w t l h hg$pgana. and in additidn
Dandaasanam.Exhaling,flex h e lp s to lwist th e sp in e a n d
lhe left kneo and Keep the hencs make it supple. The
ank lo c lo s o a n d a l o n g s i de cervrcal region, th lumbat
th lfr thigh with the stret- snd the small back musclos
ch6d anklos on the glound, ar6 strotchsd.
just as in Vifasanam. Then
cxhaling, bend the right knee, ASWINI MUDRA
placing the right ankle'on
Mudras are contracting a
tho left rhigh, high up. Sit
group of muscles, which also
6r9ct with both the buttocks
include the Bandhas. We
on thoground. Now slowly
have already sesn some
oxhale. hold the big toe of
Mudras as Tstaka Mudra,
tho right log with th lingers
Sh a n n u kh i M u d r a , Yo g a
of the right hand frorn behind.
Mudra etc., and also Mula,
I nhale, ra i s e t h e l s f t h s n d ;
Ja la n d h a r a a n d Ud d iya n a .
xhalo bend torward. Inhale
ths three famous Bandhas,
a gain,rais e a n d o n e x h a l i n g
These Mudras are also to be
keep the left palm fully on
practisedand with Pranayama
thground bo(ween kneeand
are very important in Hatha
buttocks fingers turned inYoga, Sage Gherunda refers
ward, and below the thigh,
to 2 5 su ch M u d r a s.
als o t urnin g t h e h e a d t o r h e
left side lqoking over lhe left
ahouldr. Close the eyes
and do long inhalation and
exhalation, strctching and
twisting the spine a little
mora on each exhalEtion'
Ropoat on the other side,
T his is B h a r a d w a j a s a n a m .
Referto skerch No. 4.
Another varialion would
require srtttng in Parvataa.
sanam (Refer Indian Review
Fbbruary 1 9 7 8 i s s u e ) .
E x haling t w i s t t o o n g s i d e
keepingthe interlockedpalms
on the ground near the onc
thigh botwoen knee and the

Contlabting and dilating

the anal aperture as a horse
( Asw i ni )
does i n sny
co nveni snt posture i s cal l ed
Asw i ni Mudra. Thi s i s sai d
to bs energy giving.
Aakunchayeth GudhadhvaaramPrakaasayethpunafpunaha Saa thavod6swini Mudra Sakthiprabodhakaarini.
ft could b observed that
many of the Asanas,bandhas,
rnudras, etc.. stress the
importance of keeping the
muscles and Naadis of th6
lower portion (Mula) in good
tone. According to yogic
theory, manv important nadis
aro situatedi n thE anal and
th pelvic region and hence
ropeatedly it is strEssed lo
keepthat areain good control.
Further it is the area of sex
glands
(pfoslate, utetu3

ovorlos) aswell, snd s good

musclo tono is especially
o3tontiqt. Without
these
esane6,bandhas and mudfas
tieoe creas aro nevsr exerci.
ced. People equoto yoga
rnd other torm6 of physicat
oxercisa and ray that it is as
good o, as bad as orher
gamo8, sport! and sxercises.
One nas to appreciate the
oxtont to whhh
minuto
mulcler
8nd neadis aao
attondd lo in yoga. lt roquir3 snornous conconttation,
control and as such tha yogs
of our ancionts ha8 attempted
to prfect the human physical ayrtem. oo that whaterre.
bost is ovailsble fiom out of
rhir phyaical. was attomptod
to be schiovd and oxporienced in full mgasuro.
Aswini Mudra could be
Practised as a preludo to
achieving perfction in Mulabandha, lt can be learnt in
cortain aEanas such as
Sarvangasanam, Sirsssanam,
olc.
MAHAAMUDBA
Thir Mudra i* referred to
by almosr all tho Yoga toxrs.
auch as Siva Ssmhite, Ghr.
und Samhita, Hathayogapradeopika, Ohyanrbindoopanishadof Krishnayajurveoa.
Yog aclroodamaniupsnishad
of Saemaveda, tc, According to our Acharya this
should bo included for sure
in one's daily pnetlce of
yog!.

Paadamoolena Yaamena
yo n im Sa m p id ya Da ksh insm .Prasaaritham Padam
Kr u th wa
Ka r a a b h ya a m
DharayerhDhrudham.
-Hathayoga Pradeepika

right rnrgn
fhefi prcctng
the prinsqtn xhale keep.
ing the bsck straight, hold
tho big toe of rhe right, foot
with both pslms. Lock tha
chin for Jalandharabandha.
ahd practics other bandhas
Start with logs stretchad. on exhalation. Repeat a
Press the perineum (yoni) few breaths. Change legs
with tho lefi heel, with rhe position snd aepeal on otherkns6. bnt and pushed away side also.
According to
to tho sido at about 90o to Hathoyogsprsd60pika, MhF
The sole of the mudra
thobody.
3uch
overcomeS
left foot ie flush with the maladies liko consumption,

Irpry,
conifpillon, rbdo.
m.nrl di..|r.r, lndlglrtlon
rts. gp.cltlc.lly ir htp.
lona up th. p.lvlo orgrnr, lt
ir orgrchlly ol lmpoltrncr
to gynr.cologlcolprobl.m!
llkc prolspr, Inconthcncc,
.lc. F.f.r ro lk.rch (l).
MA}IAAIAT{DHAM
$rn wfth lrgr rtr.tch6d.
Ertrb, bnd th. l.ft kn c
.nd.lt on thr hrcl, rh. hc.t
pto.lng rnd clorlng tht
.ngr. On tha n.xt.xhal..
tlon, t|.p th. nght foot on
tht l.tl thleh !. fn P.dmr.
..nam. lo.p thf prlm. on
thr knol rnd grctlcc thr
Mulr, Uddiyrnr rnd Jrltnd.
hrnbrndhu. li lr I good
p o .t utat or p rrcIlo o
of
lnnryrmt wlth tha Brndh!}

A! glnlhrltrnr, thc lrmr rre ?AftPECE

frec for Mulabandhamand
In Dlrlrnopanllad, belon
i! turthlr helprdby thoprcr.
rurr ot thc hccl. Rcpeaton ging to SalmavcOo,ttrc lart
rlrne rEfcrred
to lr Sukhrth. oth.r 3id..
lanlm, for onc who crn not
Sk.lch (6) rhowr rhc do ditticult 6r!nr! lnd ono
polltlon ot rh t6.r (and lnftrcrt.d In othrr yoglc
hcrl). Thearms porltionin practlcrsllkcPrunayrma
etc..
! tlluting goltur. on th.
Ycna Ktnr
Pnkaucnc
brch Gln bo rtbmot.d ln
manyotharpolturq a! Prd.
Sukhrm Dftrlrym chr
mllrrnrm otc., though lt lr
J!!yrt.l Trth Sukha.'rnlm
not .p.cltlc to Mlhabrnd.
I t hy u k t h l m A r r k t h a r r .
h||n.
thrth Srmlrrrlyrrh.
In whstwor way (polturc)
ll tmnar rro prrctirod
wlth Srndhrr, Mudrar, Vln. ona !illlnr
comfod .nd
yrttt, corclponding brea.
sto!din..r, thrt lr ..ld rr
thlng lnd Prunryamr, lt lr
bctbr to do ro underpropcr Sukhra!rn.m. Thrt rhould
guldanco.Thb hrs besnthc b! rdopGd by the Intrrm
trrdlilonll approlchf o. otudy ( f ot pr c c t l c oo f P r r a n r .
yrmom).
of Sartrr In lndh.

***t

**

PADMASANAM
S. R AMA SW A M I
Hathasya Prathamaangatwat

Aasanam Poorvamuchyate

Kuryaath Tadaasanam Sthairyam

Aarogyam cha Angalaghavam.

The above stanza in Hathayogapradeepika of Svaatmaaraama states that Aasanaas

are des c rib e d i n f h e f i r s t
place as they form the first
stage of Hatha Yoga. Aasanas make one firm, free from
diseases and feel exrremely
l i g ht and s u p p l e . B r a h m a a n anda, in h i s c o m m e n t a r y
"Jyotsna" on Hathayogapradeepik a s a y s l h a t A a s a n a
makes one f irm. as it weakens
t he Rajogun a( A a s a n e n aR a j o
Hant i) t hat c a u s e s f i c k l e n es s (V ik s h e p a ) o f t h e c h i t t a .
Si n c e as ana s e r a d i c a t e d i s help
they
tha
eases,
mi n d t o c o n c e n t r a t e . A c co rding t o t h e a u t h o r o f Y o g asu t ras , P a t a n j a l i , " d i s e a s e
(vyadhi), du l l n e s s ( s t h y a n a ) ,
d oubt (s am s a y a ) ,i n a t t e n t i o n
(pram adha) s l o t h ( a a l a s y a ) ,
worldlines s ( a v i r a t h i ) , f a l s e ) isnot ions (bhr a n t i d a r s a n am
si ng es s ent i a l s ( a l a b d a b h o o ni kaira) and i n s t a b i l i t y ( a n i vas t hit ha) a r e t h e c a u s e s o f
distraction of the mind and

Thc lndian Review

as such 8re tho obstacles for

material or spiritual progress.
Heaviness of body arises
fiom a preponderance of
Tamas, and asanas remove
th i s . Though i t i s i m p o s s i b l e
to ex plain c l e a r l y a n d r e a l i z e
t he im port a n t t f u t h s t h a t
underlie t he v a r i o u s a s a n a s ,
o t i l l the hum a n s y s t e m i s u n .
ders t ood in a l l i t s i n t r i c a c y
and det ail. i t c a n b e s a i d
th at t he v ario u s a s a n a s b r i n g
^ about many i m p o r t a n t r e s u l t s ,
p hy s ic al, phy s i o l o g i c a l , p s y ch ologic al,a n d s p i r i t u a l . F o r
i n stanc e, d u r i n g s o m e o f
them, various nerve centres
are ac t iv is e d ; t h e s b e f f e c t i ve l y help t o c o n l r o l t h e i r r e gul a rit ies of t h e b o d y a n d
w hat is more f a s c i n a t i n g ,b u t
no les s t rue , i s t h e p u r i f i c a t ion of the mental process-the
mi n d bec om i n g m o r e a n d
morat t ent ive ( e k a g r a ) .
WELL-K NO WN A S A N A

lowerback, hips. knees, ankles and toes makes it I complete posture. lt gives a very
firm base for sitting for pranaya m a , Ja p a o r stu d y. No
d o u b t it h o ld s th e fa scin a tio n
o f m a n y yo g a a sp ir a n ts.
According to Sri Sureshwa r a ch a r ya ,r h e fir st Pith d h ip a th i o f Sr in g e r i Sa n ka r a
M u tt, Pa d m a a sa n a , a lo n g
with swa stika , g o m u kh a ,a n d
Ha m saa r e kn o wn a s Br a h m a a sa n a s, a s g ive n in th e la st
Ulla sa ( ch a p te r ) in M a n a so lla sa , a n a u th e n tic, e la b o r a te
co m m e n ta r y o n sr i Sa n ka r a b h a g a va tp a d a ' s, Da ksliin a m u r ti Ash ta ka m . T h e n Nr isir n h a , Ga r u d a , Ku r m a a n d
Na a g a a r e kn o wn a s Va ish n a va a sa n a m sa n d Vir a , M a yu r a ,
Va jr a a n d Sid h a a r e Ru d r a
a sa n a s. Yo n i a sa n a is kn o wn
a m o n g Sa a kth a g r o u p a n d
Pa sch im o tta a n a sa n a , is a
Sa iva Asa n a m .

leg,

draw

the

right foot closer to the body

with the hands and keep i t
on top of the left thish, in
lin e w i th the groi n. On the
n e xt exhal ati on, i n a si mi l ar
fa shi on, bend the l 6ft knee
and place the left foot on top
o f tha ri ght thi gh. N ow , you
have a very firm base to sit
a n d the l ow er back i s rel i eved
o f the outw ard curve normal l y
r e q ui red to keep up the
b a lance of the body. N ow
ke ep the pal ms ful l y coverin g the respecti ve knees,
str etch the arms, the spi ne
and the neck and keep the
ch in on the centre of the
b r e astbones, maki ng Jal and h arabandha.Breathenormally.maki nghi ssi ng noi se throu g h the parti al l ycl osedgl otti s.
T h is i s P admasana. After a
fe w breaths, do the posture
with l eft knee bent fi rst.

Ini ti al l y there i s bound to

b e excruci ati ngpai n, but w i th
Sva stika m , g o m u kh a m , d e ep exhal ati on, one shoul d
p a d m a m , h a m sa a kya m , b e abl e to sl ow l y rel ax and
Bh r a h m a m a a sa n a m !
r e p eat the movements, EspeNr isim h a m , g a r u d a m ,
cia lly peopl e w ho are not
ku r m a m , n a a g a kh ya m , u se d to squatti ng may have
Va ish n a va a sa n a m lVir a m , p r o bl ems i n tho earl y stages.
Mayuram, Vajraakhyam,
sid h a kh ya m , r u d r a m a a But once the i ni ti al resi ssa n a m !
Yo n ya a sa n a m ta n c e i s overcome, sl ow l y
vid u h u . Sa a kth a m .
o n e w i l l start experi enci ng
Sa iva m Pa sch im a ta a n a - th e rel axi ng effects of Padka h y;n .
m a asana. l t i s undoubtedl y

Paclmaasanais one of the

well-k nown a s a n a sa n d h o l d s
t hs pride of p l a c e a m o n g s i t t r ng pos t ures . l t e a s i l V f i t s
i n t o t he def i n i t i o n o f P a t a n - A
j al i on as ana ," S t h i r a S u k h a m ,,
Asa nam"
which
defines i
asa nasas s t a y i n g s t e a d y a n d .
comfortable,
Padmaasana,
e sp ec iallyit s i m p o r t a n t v a r i at i o n
B ad h a p a d m a a s a n a .
completely imggilizgsrhe
l i mbs and giv e s s t e a d i n e s sr o
a marvel among the yogathe yogi's posture. The stretPADM AASANAM :
Sit sa n as. One l eel s extremei y
up, stretch the legs keep- secure on a firm base, the
- ching experienced in all the
stubbo(n joints, as the neck.
in g b a ck str a ig h t. Exh a le lower back enjoys a freedom
sh oulders , e l b o w s , w r i s t s ,
deeply, bend the right a n d comfort unknow n even

palms on the respectivg

r h ighs, w i th fi ngers poi nti ng
inward. Stretch the elbows
rnd ralse the trunk ond rhainta i nJaal andharabandha. D o
between six and twelvs long
in hal ati ons and exhal ati ons
with the Bandhas. Thi s i s
very good for the wrists,
shoul ders, neck and the
spine. (Refer sketch 2.)
PA R V A TA A S A N A M:
Inhal eand rai se the arms
o v erhead,
i nterl ock fi ngers,
the
stretching
spine, . shoulders.
n6ck,
e lbow s and w ri sts. Keep the
ch i n l ocked i n Jaal andhatab andha. Thi s i s P arvataasa nam. (Parvatha:
Hill)
Refer Sketch (3). This postu re hel ps to devel op the
sh oul ders and make the
sh oul der j oi nt suppl e. D eep
in hal ati on al so hel ps to
e xpand the chest and i s
e speci al l y useful for chi l dren,
te enagers and young men
a n d w omen. l t al so hel ps i o
for Pranayama, meditation stretch the abdomi nal musa n d Sa m ya m a s,
( Re fe r cles; and i t i s benefi ci al to
th ose sufferi ng from respi rasketch 1 )
to r y ai l ments.
There are a numbei of
va r ia tio n s in
Afterabout 6 to 12 breaths,
Pa d m a sa n a
wh ich h e lp to ir n p r o ve cir cu - e xhal e. bend at the el bow s,
la tio n , str e n g th a n d d e ve lo p lo w er the arms and keep the
p a l ms on the back of ths
the body proportionately.
n e ck; w i th the pal ms faci ng
BHADRAASANAM :
u p w ards the el bow s stretBh a d r a : Pe a ce . Sit in ch ed outw ards and the
Pa d m a sa n a m .
ln h a le
sh oul der bl ades approxi matr a ise
th e
aams
a n d in g each other. On i nhal ati on
on
e xh a la tio n ,
raise the arms and on exhalalower the arms and keepthe tion lower them with good

-z

i n a mos t c o s y c o u c h o r s o t a .
The body is erect, but
r elax ed. N a t u r a l l y t h e m i n d
will ba relaxed and alert.
unpert urbe db y t h e p o s t u r a l
di s t rac t ions . . P e o p l e p r o n e
to bec om e r h e u m a t i c , s t i f f
kn ee joint s d u e t o d i s u s e ,
are benefited.
l A f t er a f e w b r e a t h s , o r r e
nlay practice, Mulabandha
and Uddiy a n a b a n d h a . T h r : s
i t is pos si b l e t o p r a c t i c e
Bandhat ray a s i n
Padmasanam. lt is a good posture

fa

- Kundal i ni Y oga S chool credi t

It w i th the aw akeni ng of
Kundalini. Stay for a few
breaths and return to Parvata asanam. A nothervari ati on
woul d requi re pl aci ng' the
top of th head on the floor,
in stead of the forehead.
URD H WA MU KH A
, ,MAA S A N A M:

PA D .

F ro m Parvataasanam,
e x hal e and rol l i ng . back
'-tiaei
rhe shoulders,
ttre
p al ms
behi nd
the
buttocks about one foot
away and about one foot
between the palms.f,.lnhale,
press the palms and knees,
r a isi ng the trunk and stretching the neck backward.
(Refer sketch 5). This acts
as a counterpose to Yogamudra. The front portion of
the torso is stretched, the
llo iw erbacl k
al i o gets a
massaging effect. The wrists,
elbows, arms and n-.ck get
r e li eved of the sl i ght pai n
encountered in the previous
m enti oned posturesas Y ogamudra, Parvataasanam' etc,

stretchingof the neck, and who sufferfrom constipation After about 6-breaths,exhilohouldermuscles. Repeat3 and irregularor erraticperis- ing return to.Padmasanam.
tallisis, lt helps improve ,fl2laising the trunk is done
to 6 times.
digestionand relieveflatu- ithile exhalingit_is,Lsnganalance. Yogis belongingto kriya.
Y OGA MU DRA:
From Paruataasanam.
exhale deeply and bend
forward
touching the
floor with
the forehead
4
andths armsstretchedoutward (Refersketch4). This
is particularlygood for those
!

URD H WAP A D MAS A N A M

This posture was describe d i n the D ecember 1977
lss ue,but w as i ncl uded as a
va ri ati on i n Sarvangasanam.
T h e same asana can be done
fr o m
S uptapadmasanam.
Exhal e, rai se l he trunk, as i n
Sa rvangasanarn,but i nstead
th e l egs bei ng strai ght they
a r e i n P acl masanam. S tay
fo r a few breaths (R efer
Sketch 4 i n D ecember 1977
lss ue of Indi an R evi ew ).
F r om there one may proceed
lo do Pi ndasanam (R el er
Sketch 5 D ecember 19tj ot
In di an R evi ew ). R eturn ro
Pa rvatasanam.

Sl

SU P TA P A D M A S A N A M

L yin g ) . Re fe r Ske tch 6 .)

From P ar v a t a a s a n a m ,s l o wl y ex hale, r o u n d t h e b a c k ,
rais e t he k n e e s a b i t a n d l i e
down on the back completel v. wit h arm s s t r e t c h e d o v e r head and f in g e r s l n t e r l u u k e d
a nd t he I ad m a o o r t i c n a l s o
o n t he f loor . S t a y f o r a f e w
breat hs , do i n g M u l a a n o
Uddiy anaba n d h a sa f t e r e x h a l at i o n. E x hal e , l o w e r t h e a r m s
and holdt he t o e s . T r y t os t r e t c h
t he s pine an d k e e L i t o n t h e
ground, t he n e c k a l s o r s
st ret c hed s o t h a t t h e c h t n r s
not upward b u t t o w a ! d s r h e
ch es t . Clos e t h e e y e s a n d o o
a fer,r.breaths. This is known
asS upt aP ad m a s a n a m
( S u p t aj

No w p la ce th e p a lr n s b y
th e sr d e o f th e b o d y o n th e
g r o u n d . Pr e ss th e p a lm o n
e xh a lin g , r a ise th e p a d m a
p o r tto n to a b o u t 3 0 . in h a le
r e tu r n to Su p ta p a d m a sa n a m . ADH OMU KH A P A D MAS A _
Re p e a tth e r n o ve m e n tsa b o u r NA M : Si t i n padmasanam.
Citim e s. T h is h e lp s to \r /o r k Extend rhe
arms forw ard and

0*
o n lh e lo we r h ip a n d a lso
h e lp s to co u n te r th e a ch e
cn e m a y d e ve lo p d u e to
str e tch in go f th e b a ck in Su p _
ta p a d m a sa n a m . ( Re fe r Ske tch 7 ) .

p la ce the pal ms on the

fl oor.
l\o w exhate, rai se the hi ps
a n d stand on the knees, w i th
th e support of the pal ms,
F le x the el bow s, and l i e face
d o w n, so that the enti re body
with the l egs i n padmasanam is on the ground. Now'
in h al e, press the pal ms and
th e kneesand rai se the trunk,
slr etchi ng the arms, el bow s
a n d shoul ders. Thi s i s A dhom u k hapadmasanam. (R efer
ske tch 8).S tay {or a few breaths.Then pressing the pa lms.
e xh al i ng, sl ow l y push the

Ysmi naam Padmaasanam

prochyathe

bac k and b o d y , s o t h a t o n e
si t s in P adm a : a n a m a n d t h e
upperbody st r e t c h e d f o r w a r d
i n Y ogamud r a . I n h a l e , r a i s e
t runk bac k t o P a r v a t a s a n a m .
P adm as a n a a n d t h e v a r i at i o ns c an b e p r a c t i s e d i n a
se ries and i s r e c o m m e n d e d
by our A c h a r y a t o a t t a i n
Aas anas idd h ia n d d e r i v e t h e
ma x imum b e n e fi t o f e a c h
va rrat ion. lt s a v e s t i m e a n d
ens urest hat o n e w o u l d e x e r ci s e all t he p a r t s o f t h e b o d y .
This s eri e s c a n b e d o n e
es f ollows :
1. P adm a s a n a r n2 . P a r v a t aas anam 3 . S u p t a p a d m a a s anam 4. Urd h w a p a d m a a s a n a m 5. P inda a s a n a m6 . P a r v a t aas anam7 . A d h o m u k h a p a d m as anam 8 . Y o g a m u d r a
9. U rdhwam ukh apadmasan am
10. P arv at a a s a n a m1 1 . P a d mas anam
T his s eri e s i s t o b e d o n e
a f ew t im es w r t h t h e r e c o m mendad b r e a t h i n q . T h e n

P l ace the ri ght foot on the

le ft thi gh and the l efr foor on
th e ri ght thi gh, cross the
h a nds behi ndthe back (one s
O
- o wn back, of course!) and
fir mty take hol d of the roes
( th e ri ght toe w i th the ri ght
h a nd and the l eft toe w i th
th e l eft.) Pl ace the chi n on
th e breasts and gaze at the
tip of the nose (N aasaagra).
r e p e a t, ch a n g in g th e le g s' T h is i s cal l ed P admaasanam.
p o sitio n . T h is g r o u p is e xce p - It destroys the di seases of
tio n a lly g o o d to tJn e u p a ll th e sel f-restrai ned yogtns,
th e r h e u m a tic p r o n e jo in ts, ( Yami s). R efer sketch 9.
m a ke su ch stu b b o r n jo in ts a s
kn e e s, h ip s, sh o u ld e r s su p p - DESTR OYS D IS E A S E S
le , im p r o v:s sta m in a , cir cu la tio n a n d g e n e r a l we ll b e in g .
B addhapadmasanarequi res
It is a co m p a ct a n d a ve r y a very subtl e control of the
u se fu l g r o u p fo r p r a ctice fo r d e ep muscl es of the shoul yo u n g m e n a n d wo m e n . d e r s and l egs. l t i s a very,
T h e r e a r e a n u m b e r o f o th e r d e ep cl eansi ng exerci se. l f
m o r e d ifficu lt va r ia tio n s.On e o n e can stay i n the posture,
o f th e m Ba d d h a Pa d m a a sa - d o l ong i nhal ati on and exhan a m is ta ke n u p .
la tion i t i s excepti onal l y
b e nefi ci al . As menti oned by
Ba d d h a p a d m a sa n ais d e s- Svaatmaarama, and atso
cr ib e d a s " Pa d m a sa n a m " in co ntended by authori ti es l i ke
m y Acharya thot i t removes
Hat ayogap radeepi ka.
a ll the di seases, emanati ng
Va a m o r o o p a r Da
i ksh in a mch a fr o m
the stomach and abdoCh a r a n a mSa m sth a p yaVa m e nal regi ons, Pregnant
a m a n T a th a
wo men shoul d not practi ce
Da ksh o r o o p a r iPa sch im e n a
th is aasanam.
vid h in a
Dh r u th wa Ka r a a b h ya a m
Padmaasanam, as menti Dh r u d h a m
oned before is not merely an
An g u sh ta u Hr id a ye Nid h a a ya e xqui si te physi cal posture,
Ch ib u ka m Na a sa g r a m a a lo - b u t al so i s bel i eved to hol d
kayeth the key for proper meditation
Ye ta th Vya a d h ivin a a sa ka a r i a n d rousi ngof K undal i ni .

achi eved. Thi s i s al so referred to in the Bhagawad Gita.

By the uni on of P raana
and the A paana, the Jaatar agni (gastri c acti vi ty) i s
aroused and the mythi cal
k undal i ni , aw akened by the
heat of the gastri c fi re, strai ghtens from out of i ts coi l ed
posi ti on and moves upw ard
of S ushumna. Then the
Praanaand Apaana are to be
forced through the S ushumna
and the uni on of these tw o
takes pl ace, w hi ch i s the
ul ti mate goal of H athayoga.
Wel l , suffi ce ;t to say that
Padmaasanam i s an excel .
lent posture for physical,
physi ol ogi cal , psychol ogi cal ,
w el l bei ng and fcr mysti cal
and spi ri tual experi ences.
SH A N MU KH IMU D R A

" S t ay ing w e l l i n P a d m a a sa nam , wit h t h e p a l m s , o n e

on t he ot h e r ( o n t h e l a p ) , { i x
t he c hin o n t h e c h e s t a n d
cont em pla t i n g ( B r a h m a n o r
l s ht adev at a ) i n t h e m i n d
(c hit t a), re p e a t e d l y r a i s e l h e
A paana up w a r d s ( b y c o n t r a cting t he a n u s . w h i c h i s
M ulabandh a ) a n d b r i n g t h e
inhaled Praana downward
( af t er inha l a t i o n ) . B y t h i s a
m an obta i n s
unequalled
through
knowledge
the
Fower of K u n d a l i n i ( w h i c h i s
roused by this process)".Hathayogaprad6epika.

9
It co u ld b e o b se r ve d th a t
ss a fu r th e r e xte n sio n o f th e
p r a ctice su g g e ste d e a r lie r ,
th e
M u la b a n d h a sta r te d
a f te r Ba h ya Ku m b h a ka is
m a in ta in e d o n
in h a la tio n
a lio . An d b y m e a n s o f M u la b a n d h a a n d Ja la n d h a r a b a n dha both the passage of the
d o wn g o in g Ap a a n a a n d th e
upgoing Praana are sealed,
so to say. Then by forcing
the Prana downwards and
Ap a a n a u p wa r d s, th e u n io n
o f Ap a a n a a n d Pr a a n a is

A fter a strenuous sl i nt i n
vari ous
P admaasana
lhe
vari ati ons, one may w i sh to
enj oy the rel axati onobtai ned
by such exerci ses. Shanmukhi mudra hel ps i n drrecti ng
the attenti on i nw ard. l t i s
al so know n as Y oni Mudra.
Thsre are some school s w ho
state that i t i s al so know n as
Saambhavi Mudra.
Sit in Padmaasanaor othar
conveni ent postures
l i ke
Sidhasana-Vajrasana
may
al so be chosen-but P admaasanam appears to bo quit
good. Keep the back erect,
and head level, without rho

tion of eyeballs. One should

not press the eyes hard. but
a very mild pressure is !o be
maintained so that it is barely
felt. The ring fingers close
th e nostri l s Farti al l yand the
little fingers are kept at the
sid e of the cl osed mouth.
T h e attenti on i s di rected
towards the middle of eyeb r o w s. One may fol l ow the
lOb r e al h. Stay for about fi ve
m inutes. (R efer sketch 10).
Thi s i s a very rel axi ng
p r o cedure and may be adopie d after a strenous day's
work, or even before starting
o r after Praanyamam,l t hel ps
to cal m the mi nd as the
senses are under control,
practi sed
e speci al l y w hen
in a noiseless. clean place
devoid of unpleasant gllEgg
a n d other di stracti ons, l i ke
in sects, mcsqui tos etc.
Jaalandhara b a n d h aR. a i s et h e
arms, keeping the elbows at
sh oulder leve l . C l o s e t h e e a r
wi th t he t h u m b s ; t h e f o r e -

fin g e r a n d m id d le Iin g e r s
ovet the closed eyelids, the
forefinger above and the
m id d le fin g e r b e lo w th e p o si-

***

*i

I t coul d be a good exercise for Praty._a"akara-or

cleansin g the senses by thei r w i thd r aw al and di recti ng i nw ards.

KAPAALA BHAATI
S. Ramaswami
Modht Sloshmr AdhitlhE Pury8m
Having described rome
Shtr Xlrmlni Slmarcharsth.
lmportant groupa of aranar
Anyrsthu Nlecharsthtarnl
aa Padmraranem, SarvangoDorhrrnram Srmr BhDvrth!h!
ngm, Trikonsrranam, tc., it
Thoso six scts aro Ohouti.
i8 porhapstimo (though a few
more ueefql and well known Vasti, Nti, Traatakam, Nauli
a88n8 groups are to bs dealt and Kapaalabhati' Ot thso
with) to lrke up tha next tho fir3t throe,wholoin use of
rtep ia Yogo, i.q.. Praanaya- watar, cloth or olhst exlErnal
mam. Patrnjrli placos it nxt agencies 8re used ,l not tto A8ana, but authors of commended nor encoutaged
in lhe systsm I have underHathayoga ovn as they follow tho Elmr procedure,sug- gone. Trastaka which is
gost rome puriticstory actt
good a6 an exerciss for the
rt tho physic.l level, before yos, Nsuli for the lower abthe Kumbhokaor breath hold- domen and Kapaatabhati,
ing Pranayamas610taken up. primarily for the respitatory
Six such dctg, known ar systm a1ohowever frequenShat Kriyas rro mentionsd by tly usod bymany abhyasis all
Svaatmaramoin Hathr Yog of which do not inlroduce
Pradeepiko. Thse !,o not xternel sids into th system
obligatory exetcises, even and ar not displeasing, as
accotding ro H8thayogi8,but the firrt thto kriyas.
sro tugoestrd to thoss who
ara obasa and phlegrnatic end
Of these again, Kapaalabnot for othsr! for whom Vga- hati is most bneticial in prra. Pitha and Kapha are psr- p a r in g o n e fo r Pr a n a ya m ato
p u r ify th e Pr a n a m a ya ko ss.
fectly balanced.

Kapaalabhaatila made up
of two word! . klpa8lemoanino ckull and lmplying lho
ontarohsd rnd bhrtl, thtt
which makeeit ahine. Thuc
one who practiaskapalabhaati find. I rejuyonrting
feelingin tho hotd snd grrdually flndr hir tlcc lttllning
somlustre. Thero cleanaing activltios,helponerid the
systemof ell tho doshasano
Pranayamaoiddhi, accrues
withoutundueefforl,
6hrrklrmr Nirgrlh.tthouly!
K.phrdorh!md||dhlkrh.
Pr!nsy!m!m Tdrh xurylth
An!!y!!!ne Sldhyrtl,
krpsldbhrli
Even though
in lho
ii not a Pranaysma
system, it wo*s
orthodox

thoroughlyon thc respiratory

6quipmnt. Hence just ar
for Pranayama, ono should
chooss a place free from
noise and oth6r atmosphtic
pollutants as dugt, dirr, unpl-

eas ant o d o u r 6 t c . A f t 6 r a
good wor k o u t i n a s a n a p r a c t ic o, whic h s h o u l d b e w e ll
plannedt o i n c l u d em o v e m e n t
of all parts a n d . i o i n t so f t h e
body , ma d e p o s s i b l e b y a
judic ibus c o m b i n a t i o n o f
as anas an d t h e i r v i n y a s a s,
s nd a lit t l e r e s t . o n e s h o u l d
s it c om f o r t a b l yi n .P a d m a a sa .
n8n: or othor sitting postursg
lik e V ajra ,S i d d h a e t c . l t i s
f ound ho w e v e r , i n p r a c t i c e
P admaasa n a m
i s m o n g t h e
bes t f or K a p a l a b h a t i . S r n c o
t he ox orc i s ei s a h i g h l y d y n a mic one, it is bettef to choose
a pos t urew h i c h c a n b s m a i n t ained ev e n i n a v i g o r o u s
ac t rv it y ,in v o l v i n g t h e u s e o f
abdomen a m
l u s c l e s ,P a d m a as ana, wi t h t h e f i r m i n t e r loc k ing o f l e g s , p r o v i d e sa
f if m bas e a n d e n a b l g so n o t o
k op t h l o w e r x t r s m i t i es
undor go o d c o n t r o l , H o w .
evar, for thoso who hav6
probloms in getting into corr.
ec t P adm a a s s n a ma,n y o t h s r
sitting postute like Vajra or
Veerasanqmmay b9 chossn
ME THO D O T O G Y
Sit in Padmaasanam.Keep
t he palm s o n t h o k n o s s .
Slightly bend the head for.
wA rd as i n J a l a n d h a r a b a n dha, but t h e g l o t t i s i s n o t
constticted. After a few
normal br a a i h s , i n h a l e a n d
exhale guickly in succassion
f or about 2 4 t i m e s ( o r l e s s
dopendin gu p o n o n a ' s c a p a city), The breathing is of
the abdornenal or diaphrag-

m stic typ e , T h e a b d o m e n a l
n tu scle sco n tr a ctq u ite vig o r .
o u sly a n d r a p id ly. In e a ch
str o keth e visce r a ea r o d r a wn
in a n d p r e sse d a n d th e
d ia p h r a g mis p u sh e d u p . As
so o n a s th e va g o r o u se xh a la .
lio n is o vsr ( lt m a y ta ks
a b o u t 1 to 2 te n th s o f a
se co n d ) , th e
abdomenal
m u scle sr e la x,th e a b d o m e n a
viscerae come down to their
o r g in a lp o sitio n . Sim u lta n s.
o u sly th e r jia p h r a g m a lso
co m e s d o wn , cr e a lin g a
p a r tia l va cu u m in th o ch sst
ca vitv a n d th e e xte r n a l a ir

n terthe l ungsautomati csl l y

He ncs the acti ve part of
Ka pal abhatii s the expul si on
o { ai r and the i nhal ati on i s
im perceptabl ypassi ve.Then
irnmeoi6tely thereafter, fot
a second round,l he abdome n al muscl esare agai n contr a ctdand thew hol eprocess
is repeated for a number of
tir noE.say up to 24 or so i n
th e i ni ti al stagos.
Kapalabhaaliis primarily an
e xerci seof the vi scerae and
th e di sphragm. l t may be
n o t ed i n practi ce that even

t hough t hi I i s a b r e a t h i n g it is iust e series of vigorous vio le n tl yaftera few attempts

He n ce i t i s sl ow and hal ti ng
exe rc is e, lhe m o v e m e n t o { e xha la tio n s,
in th e i ni ti al stage. Further
t he c hes t w a l l i s n e g l i g i b l e .
phl egm
Th e int erc o s t a l m u s c l e s , i n
T h e d e o th o f e xh a la tio nis th e r e are those w i th
f ac t , are k ep t m i l d l y c o n t r a c - m o r e th a n n o r m a l,b u t n o t a s co lle c ted i n the l espi ratory
te d all t hrou g h a n d t h e s l i g h t h ig h a s in d e e p b r e a th in g o r syste m,w hi ch are throw n out
i n hs lat ion is m a d e p o s s i b l e Pr a n a va m a . T h e vo lu m e o t d u r in g the practi coand have
cnly by t he m o b i l i t y o f r h e a ir e xp e lle d is r e a so n a b l' , to n e cessari l ystop i t i n the
d i a phragm . l t c o u l d b e h ig h a t a b o u t 6 0 0 ccs o r so m id d le. C ertai n asthmati cs
e as ilyv erif ie di n p r a c t i c ea n d ( b u t m u ch le ss fo r wo m e n who hsve not ben Preparsd
well by preliminary Yogasai n f ac t c ou l d b e u s e d a s a a n d Em p h yse m icp e r so n s) .
nas may develop a bout of
chec k t o s ee i f o n 6 i s d o i n g
may even
cough which
i t c orrec lly . l t i s c l e a rt h e r e F OUR ASPECT S
precipitatebronchial constri'
fo re t hat insp i r a t i o n( P u r a k a )
how ever be
i s done s i l e n t l y w i t h o u t
T h e r e a r e fo u r a sp e ctsto ctio n . l t shoul d
ef f ort , as d i s t i n c t f r o m a n y b e lo o ke d in to in Ka p a a la b h - m e n tioned that kapal abhal i
in tr o ducedat the properti mo
deep breat h i n g e x e r c i s ei n - a a ti. T h e y a r e :
fo r a n asthmati c i s hi ghl y
volv ing delib e r a t ee x p a n s i o n
of lhe c he s t r e q u i r i n g t h e a ) T h e in te n sity o f e xh a la . b e n e fi ci aland i s actual l yone
i n t e r c o s t a l tio n , r t r e fe r sto th e fo r ce o f o f th e i mrrortantai ds i n treastr et c hing o f
mus c les . A n d t h e e x p i r a t i o n e xp u lsio n a n d is p r iin a r ily a tin g an asthmati c.
t Rec hak a)is d o n e w i t h c o n - fu n ctio n o f th e str e n g ih o f
si derable eff o r t a t c o n t r a c - th e a b d o m e n a lm u scle s,Dr o - c) Froquency: The numr i n g and i n d r a w i n g t h e vid e d th e r e sp ir a to r ysyste m b e r o f ti mes one has to do
Ka p a labhatiat one stretch
a bdom enal m u s c l e s . N e c e s - ca n ta ke u p th e in te n sitv.
a g a in vati es fl om pel son to
sarily t heref o r e l,v h e n t h e a i r
i s t orc ed o u t t h r o u g h t h e b ) Ra p id ity is th e tim e p e r son. In tha i ni ti al stages
nos t rils ,a no i s e i s p r o d u c e d ta ke n fo r co m p le tin g o n e o n e may not be abl e to do
.
fo r m ore than '10or 24 ti mes,
res embling t h a t o f u s i n g e xh a la tio n a n d in h a ia tio n a
a
n
d
co
m
p
lim
e
n
ta
r
y
b u t thi s coul d be i mproved
b
a
r
e
a
n
d
S
v
a
a
t
m
a
l
a
m
a
h
i
m
b ellows .
a p a r ticu la r co m b in a tio n , to even uo to a few hundred
self indic at e si t .
b e { o u n d b y tr ia l a n d e r to r lim e s. Gaspi ng{or bteath i n
Ab h ya si. th e ini ti al stagesrestri ctsthe
Bhastraaval Lohakaarasya
e a ch
by
Rechapuram Sasambhramo.
Ra p id itya t th e co st o f in te n - fr e q uency, B ut l ater on as
Kapaalabhsti.ikhyaata
sity sh o u ld b e a vo id e d . Bu t o n e i s more rel axed and
Kaphadosha Viseshini.
w i nd,
co n sid e r a b le d e ve l ops sscond
Halhayogapradeepika to o slo w, with
tim e in te r va ls b e twe e n two ( im p rovedstami na) one may
" P rac t ic e E x h a l a t i o n a n d b o u ts sh o u ld a lso b e g u a r d e d co n ti nue unti l one feel s a
i n halat ionra p i d l y( R e p e a t e d l y a g a in st. In th e in itia l sta g e s, o le a sant exhausti on or fati I'r <ea blac k s m i t h ' sb e l l o w s . th e r 6 is co n ce r n a b o u t o n e g u e , when one's abdomenal
I t is c alle d k a p a a l a b h a a t i g e ttin g a b o u t o f co u g h o r m u scl esare al so strengthewhic h de s t r o y s d o s h a o f d e ve lo p in g cr a m p s in th e n e d , and w i th i ncreased
Kapha(res p r l a t o r yo t p h l e g - sto m a ch . In la ct in a n y p r a cti ce,not onl y the abdonrat ic ). " S i n c e t h e R e c h a k a g r o u p cla ss wh e n sta ltin g m e n al muscl es but al so the
i s s low an d i m p e r c e p t i b l y th is e xe r cise , o n e fin d s a t p e lvi c and rectal muscl esget
sof t , t he ex e r c i s e l o o k s a s i f le a st a lo u r th sta r t co u g h in g a ctiv el y i nto pl ay. l l i s not

T h u s th e in te n sitY,r a p id ity
necessary to deliberately
I
ptactico Mulabandham to and the frequency for
is to
facilitateexPulsion,but some r o u n d o f ka p a la b h a a ti
Iind it useful to make use ot b e d e te r m in e db y th o Pr a cti'
g ta d u a contractionof rectal muscles' tio n e r a n d ir n p r o ve d
be no
For the majority, use of Pelvic lly. T h e r e sh o u ld
diaphragma n d t e c t u m b e c o ' vio le n t ie r kin g o f th e ch e st'
mes almost automatic. There th e sh o u ld e ts a n d th e h e a d .
are a few. Peoplg therefore T h e r ois a te n d e n cyfo r a fe w
who pre f e r M a h a b a n d h a . to co n str ict th e n o str ils to
(Ref er lnd i a n R e v i e w M a r c h p r o d u ce th e n a sa l so u n d
1978) f or d o i n g k a p a l a b h a a ti wh ich h cwe ve r is u n wa r r a n 8s t hs gl u t e a l m u s c l e s a I e te d . Ih o a ir e xp e lle d is
r ais ed an d t h o r e c t u m i s a llo we d to e sca p e { r e e l,
pres s edby t h e h s e l f a c i l i t a - th r o u g h th e g lo ttr s ( n o co n sting a m or o c o n s c i o u s i n v o l - tr ictio n th e r e , p le a se ) a n d
sin o o tf' lyp a sse s( th r o u g hth e
v enrentof t h e s e r n u s c l e s .

n a salpassage)to ths end of

the nostrils. when even tho
nostrils are not constricted.
they themselves open out a
b it in faci l i tati ng passageof
e xp el l ed ai r. H ence i t i s not
n6cessarv, nor desirableto
try to control sither of the
n o stri l snor i ndul ge i n faci al
co n torti ons to regul atethe
a ir passage. Anyone w ho
' n r akes faces' w hi l e doi ng
ka o al abhati i s not doi ng a
g o o d j ob of i t. The ai r
sh o ul d be permi tl ed to have
a very smooth passage and
it wil l have, i f onl y al l ow ed

tion. Tho6owho havs learnt ted out from the bronchial

somsPranayamaliks Uttayi walls and coughed out.
thereshould
or Nadisodhan,otc,, may AfterSome.time
practicoit aftr Kapalabhaatibe very little mucu8to oxcite
but moreof it in lster issues. and theroby pfscipitata
spasm, Furtherthepowerful
Kapalabhaatishould be expiiatory blasts of air
attempted
after eome guida- throughth6 ntirerespiratory
nce from a teacher,Those pagsageactsas 8 powelful
sufferingfrom herniE,acute inhibitory3timulus to tho
rhinitia,painin the ear' need coughcentres.Hdncecough
not attcrnpt this practica. and theassociated
spasmeof
Asihmaticrshoulddo them th bronchidiminish. Even
They for generalizedcough, it
only'undergupervision'
will obeervethat cough dov. couldbe very useful. Since
lops towatdsthe end of osch lf imptovesblood circulation
round. Tho expcctoration to the hoad and face, one
should be spat out. In most getBa healthiertook.
ca68 the oough subsides,
but evenif it cohtinuos,aftor
Perhapsequallyimpottaht,
Thc normqlapeedofdging a few days' ptscticoit sub- is rhe fact lht the abdomepd
krprfebhatl'ir lbout 2
sider. ltisssidthatpasrsgo nalotgansalaogetthoroughlY
ro!o{rd. However one m8y of air over tho muousmsmb- mseaaged.Thellver,spleen,
atin,rt lbout 'hrlf tho psce raneof tho alr passagesEctg pa'ncrers,
kidney and adren.
.lhJti
.{ 6n Inhtbitorv stitnulu.. ale, the etomach 6nd the
bcgtnoi{E{' {t!**40
to 120 pc' tnlflutc |1:qulld lilKbpalatJhdtti thr ra{io-of inta.tinor gat rvoll m.sssgod
f|ilatrctory. Thenumberof fime for xplration to inspir- and henct hlve improved
,tfi$ttt per round may be dlpn'is about 1 to 3' since varcularity,Whencombined.
llffJiol tfw hundtod, but it d,uringinhalationthe sympa- in a groupwith luch asEns!
rii#.ltTrf:r'to,bc doaldedby thoticlsstimulatod which in as Sarvangssanam,
Parchi.
tb|,'i#dror,'with th. h.lp of turn ir bdneficial,it could be mottanrmstc.,it helpsgreEtly
'r:iirclra;
of considetableuge to an alterthe shape of the bellY
ssthmatic' Further because from it8 unsmlyhalf 'S'to
pcr
tfunc
tf
df torntri
ot
vigotou3sxpulslon.dueto ecaphoid. Thorc suffering
rfoing t A'roundof Kapah'
tho upwatd movementof the from initablecolon.,oonstip.
i*"rri t, to bc followod Jv
'but mara lon^ oispnrsgm' lne oxcosslvo ation crtain typeg of early
f.nayamrl
In stbgediEbto3duc to slug'
iit'i.tioi '-.,':*tf':is th'own-out'
rio;s,.-;iffil
gish'pancreaa, flatulance,
.tnutc s6ti". ror themere :1!"..-1t:n^*,.of
nlp8 vo'y dyepepeia
mphysomo' lt ,lY:,"tiontl
will.find it benefi'
ptlati""
ol' Kapqlabhaatr
cial. Ptegnantwomon and
rhii nry bc done for a T'*-11-lh:^j::l:Ttiono'i
thlungs ro
thosesuffeting from manor:
nrinuto oi co and then the
filfflI'
rhagiaor ftbroidin uterusato
iilxt round mry bo ststtod'
in tho bto' advised not to plactico. *t
Thecongeetion
'lt will be goodtc do obout'3
is decr' helpsstrengthensbdomnrl
roundspei sitting, intersper- nchi and bronchioles
muscleg and may. Plevent
gredually
in
successive
eaaed
of
rounde
few
a
with
aed
Thoee having
long inh.lrtion and exhata' 6t89e6, Themucusis blss' herneation.
withoutrestrictions.lt does
of coursproducosomfriction st the lowrendsof
tho nostrilg,but it doesnot
crateany problem3. lt i3
not so, if one i3 caroful not
to constrictthe upp6tportion
of tho no3o,so thst th6re is
no friction in tho delicste
plrtg of thg mucus membra'
neellnlng tfto intorior patts
of lhc nore. Persongsuffer'
ingfrom acuto rhlniti! etc.,
at
noed not do kapalsbhati
th! tlmc of acut. nesalbloc.
king|, but if regulrrly dono
nomally nagal block ltself
will be preventodin the first
inlirnce.

acute pulmonSry8nd or cardiac condition ars adviEsd to

ba extremely cautious in
attmpting kapalabhqati. For
thogo who are interested in
tho esotoricaspscts of Hatha
Y oga, i t i s s a i d t o r o u s e ku n dalini S a k t h i . T h e f o r cib le
movementsof the abdominal
muscles,when done properly
8nd intensivoly press the
visce'ae ths varioug plexuses
of the autonomic nervous

system and stimulato them

to activity, and hence one
could conjecture tho rousing
of kllndalini sakthi,
Apart lrom th respiratory
systom, ths digestive and
o th e r p slvic o r g a n s a n d th
h e a r t a lso co u ld g e t m a ssa ged. The pericardium is
sttached to the upper surface
of the diaphragm. Therefore
with each forcible expiration,

xXxXx

rhe bour by the di$frtagtlf

could massagetho heart.
Needleer' to say, it is
absolutely esscntialthat it be
practised in an Ompty stom.
ach. Though i t i nvol ves a
s i mpl e techni que, i t has
salutory effect on tho overall
circulation of th body. The
vibrationsct by Kapalabhaati
feverberate through all th
cells of the body,

SAGARBHA
PRAANAAYAMA
By S. Ramaswami
Praano Vsavussariraslha

tant aspect of Bahirangasadhana,which is

Pranaayama. Breathing, to which v e r y
Praanaayaama ltht Pioktha
little a tte n tio nis pai d by many of us i n the
Dwivi.ihaf prechyate hi saha ll
n o r m a l d a y to d ay l i fs (except w hen one
Agarbhascha sagaabhascha
suffers fron' asthmaor some such respiratory
Dwil6eyasthu Tayorvarahs I
a ilm e n t) ir a s b e a n gone i nl o i n great detai l
Apidhyonam Vina sgarbhaha
b y o u r a n cie n tyo gi s end saget and i n fact
Sagarbhasthath s.mancitaha ll
there are very many who have proclaimed
th a t Pr a n a ya m aitsel f coul d be the key to
Narada :-:
attainment of samadhi. The choiceof Prana
Prana refers to the vayu (force) in the body. itself as the object of contemplation comos
Aayama is to completsly control it (to bring naturally to many.people. unlike in othet
it unde. voluntary control). Such coqtrol of types of meditation, the advantage in Pranathe life force, known as Praanaayama ie of yama is that one need not search and keep
two kinds, viz. Agarbha and Sagarbha, of an external obiect .for contemplation or an
which the lalter is superior. Agarbha is to abstfact idea for the mind to hang on to. Tho
ptactice brsath contlol without dhyana and yogis have found that by exercising conSagarbhais such a praclice with an object trol on Prana ong can control tho mind ond
thereafter transcend it. The pranic exorcises
lor contemplation.
have been gone into in great detail and
In the last few issues, some groups of depth in Vedic, Tantlic and also Hathayogic
assanas have been described,with thg meth- disciplines.
odology, sequence,breathing pattrn along
with pratikriyas wherevet necessaryand the IM PORT ANT PR E LU D E S
benef it st h a t a c c r u e t o a sle a d y a b h ya si.
ThesEare quile sufficient and provide a fair
The practice of asana and pranayama
v ariely f o r m a n y y o g a b h y asisto e xe r cisoth e is a n im p o r ta n t p rel udesto the antharangav ariousj o i n t s , m u s c l e sa n d m a in ta in r e a so - sa d h a n a - p u ja , U paasana. j apa, dhyana.
nably go o d h e a l t h . A f e w m o r e , so m e wh a t Asa n aja ya is a p r erequi si tetor the practi ceof
difficult asanagroups remain to be discus- Pranayama, lt has been msntioned that by
s ed, but l h s y m a y b e t a ke n u p so m e lim e d e fin itio n Asa n a i s to si t i n a steady and
lat ef . lt i s t i m e t o d e s c l i b eth e n e xt im p o r - co m fo r ta b le p o siti on, but that posi ri onor
Aayaamasthisya nigrahaha I

posture should be a yogic posturc, such as

Padma,Siddha, Gomukha tc. lt is not necossary that one should have mastored all the
asSnas to practico Pranayama. In fact it
is rare to find one who could do all the posturos. But ths mathod ol yogasana practico
which includes use ol breathing with the
various vinyaasasor variationsand ptatikriyas
ensures that tho circuletlon thd rospifalion
aie positivly improved and ons gets an sxcsllont relaxed feeling belore starting Ptanayama. The savinyasapractice of Yogasana.
as propounded by our Acharya based on ruch
authorities as Patanjali, Yoga Kurantam,
Vrtdha iaiiistam, Vridha sastatapam,etc., ia
tdidlftitlc, comprahensivo and hence givee
tho maimufn bcnefit to ths abhyasi. by way
of ilnproved physiological functioning, a
mind attuhd to lollow tho brosth and subsoqugntly attain tho capacity for Ekagra, which is s3ssntial tor all tho Antarangasaohana
rnd oiher mental and spiritual rttainmsnts,
PAIIANJAII'S

The otheris inhalationor puraka,which

is to draw in the atmosphericair to fill up
the lungscompletely,
Baahysvayoho Aachsmsn6m Swasah!,

And Pranayamais th6 8ct of prevonting

both tho activilics of inhalation and exhalation. Evon this is of two kinds. Ono is
holding the breath after cdmpleta inhalation
a n d th e o th e r is to hol d tho'brcath out'as i t
were, aller complete exhalation.
Thus thc four stages are:
1)

Pu r a kao r Abhyantard vri thi w hi ch can

bo takn to mean complote inhalotion.

2)

Strmbhavrithi
Antahkumbhakam or
which is to hold the breath in after
inhalation.

3)

Rechaka or Bahyavrithi which can be

taken.to mean complete oxhalstion'

DEFINITION

4) Bahyakumbhakaor holding tho bteath

out after xhalation.
.Patanjali,while defining Pranayamaelso
glressed ths conquest of one asana at loast
TO CONTROL THE NEBVOUS SYSTEM
bofbrb proceedihg to do Pranayama
f t$dn SrthiSwrn P6swssryoho
oti yichrdrl PrEnrysmEh!.

Rbmaining in a posture (which is comfotable and stady), controlling tho inward

and outwErd movomnt ol breath is
Pranayamb.
Vyasa in his commantary is moro specific. Ha says "Aasana jaye Sathi"-meaning
having conquered a particular posturo, one
should start on Pranayama.
In yogic breathing,thers sre four distinct asp6ct3. ExpcllirTQthe air in the lungs
(KsushtasyaVayu) completely is one, called
Prasvaasaor Rechakam. KalrshtasyaVayoho
NlssaaranamPrasvaasaha,

The time, duration of holding, tho dopth

to which one feels tho offect of breathlng,
tho frequency, the method of controlling thb
psssago of air, tho various ratios of inhala.
tion to holding .nd 6rhalation, unafofmity
and tho finenqss of tho bloath, th6 us6 ot
mantra or othrwise. all th68 mako a formidable number of pranayamasand hencs it
roquirs rhe guidanc of arrecptor.toy'e
/
study and practico pranayama.rThe
respiretoryfunction is both vofuntsry
and involuntary. Normally our bresthing iD
shallow and involuntary. In pranayamsa
dsliberate attempt is made to brinli ii' under
gratar voluntary conrrol, and hopefully,
thsrsby bfing under control many othr involuntary conditions of the body and mind and

achiovo certain extraotdinary powels ovel

ono's own physiological functions.

lar system and the cortex are both functionally altered and structurally prolifefatod.

According to a well-known nuro . surgon, nourophysiologically speaking, it appars that the basic factor in yoga is rhe
contlol of respiralion, Bespiratory lunction
can be more easily influenced than any other
vital funcrion and the yogi usos it as a first
step in his control of the nsrvous systom.
Whn cortical higher brain control is achieved
ovor one bagic function, it is possible. to
achieve control over other baslc functions
ss vasomotor etc, lt is therefore possible
to dilate bronchical tubos in an asthmatac,
reduce blood pressurs or increase it, reduce
th rate of hoalt boat all with tho hlp of
P ranay am a . N e u r o l o g i c a l b r a in ,d iso r d e r s
as epilepsy, skin allergies etc., also respond
to pranic control,

Patanjali also emphasises that such a

mutation of brair': cells is possible. The
chitta parin?ma or scope for altered arrangement of brain cells is inhgrent in overy
individual and only p.racticeis the cause of
su ch a m u ta tio n , lt i s acti vi ty of the mi nd,
o n th e m in d to tr a nscend the mi nd. Li ke a
farmer (Kshtrika) who merely diverts the
flo w o f wa tsr in fie l d, the yogi has onl y to
ch a n n e lise h is n e urol ogi calenergi es el ong
certain paths, There is no external cause
( Nim itta m a p r a yo jakam)for such corti caI
and neurological changes.

ALTERATION OF BRAIN CELLS

A number ot functions classified as
autonomous are not so for an adept yogi,
He is able to control by will many functions
that arcantrolled in ordinary human beings
by subcortical areas-which is beyond one's
voluntary control. The mechanism involved
could be n e u r o l o g i c a la n d c he m ica l. On ce
a steady regular control of respiration is
achieved, there is porhaps a reciprocal
bioc hem r c a ls t a b i l i t y w h i c h h e lp s in th e
maint enan c eo f t h i s c o n t r o l .
W hen m a n o s t a b l i s h e sf ull co n tr o l o ve r
t his lowe r v i t a l a n d e m o tio n a l f u n ctio n
b y t he ex e r c i s eo f h i s . c o r t e x( will) h e h a s to
do it by t h e r e c i p r o c . J lc o n n o ctio n sb e twe e n
t he c orlex . t h e t e t r c u l a r syste m a n d th e
v anous co n c e r n e d c e n t r e s in th e b r a in .
Cons t antyo g i c p r a c t i c e o l bo th p r a n a ya m a
and med r t a t i o n , q u i t e l i k e ly le a d s to a n
enlargornentof the scope of ths function of
t he ret ic u l a rf u n c t i o n a n d o f th e co r te x. lt is
qurt e pos s t b l e t h a t i n a r e a l yo g i th e r e ttcu -

And the key appears to bs tho control

of brealh or Pranayama.
I
Pranayamais of two kinds. Samantfaka
or Sagarbha which is to practic Pranayama
with Montra. Ths other is Agarbha oj
a m a n tr a ka .
What mantras are to be usEd in Pranayama 7 What aro the othr testrictions.
The practice of Pranaayamawith Mantra
is well known to Hindus. Many authorities
have given rules of Pranayama v\.ith Gayatti,
Pranavaand Bijakshara Mantras,
PRAANAYAAMA WITH GAYATRI
Thess ctays whilo tho mantra part is
maintained by many who observe sandhys
and other religious rites, tho actual Ptanayama portion is completely lett out; most
people msrely touch the nose, or wotso still
make a suggastion of toking the hand
to wa r d s th e n o se .
The oft quoted definition of Samantraka
Pranayanra,is given in Manusmtiti :
Savyaakritikaam Sapranavaam Gaaystrim Sirasa saha I
Triphpateth ayathapraanaha PraanaayaamassaUchyatel

Co n t r o l l i n g t h e b r e a lh a n d m e d ita tin g
Wh e n th e i nhal eo breath forces ci rcul a(J apa ) t h r e e t i m e s o n Ga ya tr i with th e tio n lr o m th e r oots of hai r and the end of
Vyaahritis,siras and the Pranava,is known n a ils a n d h e ld (ni rodha), then i t i s the best
as P ra a n a y a m a .
a cco r d in gto Rs hi Atri . Thi s crsatesa chai n
o t ch a n g e sin the body. By prana ni rodha,
According to Yagnyavalkya,Pranayama vayu is generated,from vayu, agni snd trom
is to do japa of Gayatri preceded by it Jala (Vatha saaram, Vahni saaram, Vari
Pranava,associatod vyaahrities and follo- sa a r a m ) . With those three ono becomes
wed b y s i r a s . V i g n a n e sh wa r a , e la b o r a tin g co m p le te ly p u r i fi ed. Then w hen exhal i ng
it says that one has to contfol the vayu in o n e sh o u ld d o it through the nostri l graduthe facs and nostrils.
ally, nsvot forced or abruptly, The bodv
should be kopt steady. Such a practitionet
Yogayaqyavalkya gives a more detailed is kn o wn a s yo gi of the hi ghest order.
account of SamantrakaPraanayama.
PRANAYAMA & MEDITATION
B h u h u , B h u v a h a , Su va h a , M a h a h a ,
Pr a a n a ya mai s to be done w i th dhyana;
J anah a , T a p a h a a n d S a tya m a lo n g with
O m k a r a t, h e n T a t s a v i t u h u ,fo llo we d b y th e It howevr requiresa prceptor, The better
s iras" O m a a p a h a " - t h e s ir a sm a n tr ais { o u n d known methods of dhyana ar mentioned,
in Tai t h r i y a . W h e n o ne d o e s th is th r e e
t imes i t i s k n o w n a s P r a a n a ya m a .
CHA I N O F C H A N G E S IN T HE BODY
D e t a i l s o f t h e a c t u al m e th o d o ' o g y a n d
P raan a y a m aa r e t o b e f o u n d in m a n y yo g a
t ex t s li k e Y o g a Y a g y a v alkya ,Siva Sa m h ita ,
, a n iG heru n d aS a m h i t a ,H a t h ap r a d e e p ikaUp
s ads a s A m r u t a n a a d a , Ksh u r ika , T r isikh ibraahm a n aO
, a r s a n a ,D h ya n a b in d u , Na a d a bindu, Y o g a k u n d a l i n i , Yo Ea ch u d a a m a n i,
Y ok at a r t w a Y
, o g a s r k h a ,V a r a a h a , Sa a n d ilya ,
v ariou s P u r a n a s .a n u m b e r o f o th e r te xts,
and ofc o u r s e t h e G i t a .
To w h a t e x t e n t s h o u ld o n e d r a w th e
th a e xte r n a l a ir
ex t orn a l a i r ? - J r a w i n g
c omc le i e l y i n s o t h a t a l l th e n td is a r e ' fille d
up'. T n i s k i n d o f i n d r a win g is kn o wn a s
P urak a m .

According to Vyaasa, when one does

Pu r a ka ,o n e sh oul d medi tate upon the fout
fa ce d Br a h m aw hcse compl exi on i s red and
wh o se p o sitio n i s i n the naval regi on
( Na a b h ich a kr am). D uri ng A ntahkumbhaka,
one should meditate on thg fofm of Lord
Vish n u wh o se compl exti on i s that of bl ue
lo tu s a n d wh ile-doi ng R echaka one shoul d
m e d ita teo n th e w hi te compl exi onedform of
L o r d Siva in the ragi on of forehead, H e
fu r th e r e xo la in sthe form of S i va as;
Lalaatastha Siv?m Svelam RechakenaabhichintaSadhum Soatikasamkaas.m Nirmaldm t"":j;j;:
Sankaram Trayambakam Svelam Dhyaayan MuchYate gsndhanaath.

Siva is like a spotless, sphatika, flawlo ss; h e r sm oves al l defi l ements. H e i s

p e a ce fu l,th r e e -eyed and w hi te. One w ho
n r e d ita te so n Him thus i n R echakai s rel eased
fr o m a lt sin s,

Hclding the inhaled vayu in _!!lJg4g

part s o f t h e b o d y , a s i t we r e , b y va r io u s
Wh e n o n e practi 3es P raanayamaw i th
B andh a s ,a f t e r d e e p i n h ala tio nis m e n tio n e d
by P a t a n j a l i b y r e f e r r i ng to th e a sp e cto f Ga ya r i, th e m ore popul ar method i s to do
Re ch a kawith the mi nd cl osel y fol l ow i ng l he
" O es a P a r i d r i s h t i " .

breat h. I n k u m b h a k a o n e s h o u ld m e n ta lly
bs with lhe Praanaayama mantra, which is
gayatri with pranava, vyaahritris and siras.
The exhalation should be dono with the
mind closely followin0 the brealh.

M a a tr a s a n d e xh a lati on as 32 maatras
F o llo win g th e m e th o d menti onedi n S mi ti rat.
n a ka r a ,th e Ja p a is to be done duri ng hol di ng
th e b r e a th .

M a a tr a m e r e ly means a measure. In
ja p a , ta kin g o n e m a a tr ato roeanone syl l abl e
is va lid . T h u s th s Praanayamamantra i s
m a d s u p o f 6 4 sylla b les,- 21 for the vyahri r is, 2 4 + 1 fo r th e g a yatri porti on and 18 tor
Oakshine Rechakam Curyaath Vasmenaapuritodath s sir a sp o sitio n . T h us ons fnany practi ce
,oha I
samantrapranaayama. In actual practic6, it
Kumbhakeoa Japam Kuryaath P,aanaayamasya
porlakshanam. takes about 20 seconds for the mantra
tio n , So it wtll wo lk out to be 5 seconds
Her t he m e l h o d o f . d o i n g Pr a a n a ya m a to r p u r a ka , 2 0 fo r kumbhaka and 10 for
i s c learlymen t i o n e d . l t i s t o d ra w in th e a ir rechaka. lf one practises the Bandhas atter
rhrough t he l e f t n o s t r i l ,d o J a pa d u r in g th e e xh a la tio n ,it will b e nearl y 40 seconds per
Ku mbhak a as p e c t a n d e x h a l e th r o u g h th e b r e a th .

Briefly in Smriti Batnarkara, it is menti oned t hat t h s J a p a s h o u l d b e d o n e in

Kumbhaka.

r i g ht . lt is t o b e u n d e r s t o o d t ha t th e n e xt
i n halat ion s h c u l d b e t h r o u g h t h e r ig h t a n d
vi ce v ers a.

Pr a n a a ya m awith Gayatrii s an adti vati ng

p r o ce ss. Ga ya tr iis a n energi si ngmantr! as
is se e n fr o m th e wo r d "Prachodavaath".

W hat s h o u l d b e t h e d u r a t io no f in h a la tion, holding aud exhalarion?Patanjali refers

to t his as pgc ti n o n e o f t h e s u tr a sa s " Ka a la PRANAVA IN PRANAYAMA
Pa ridris ht i" ; t h a t i s P r a a n a ya m a sh o u ld
There is also a method of using Pranava
conform lo somo measuro0f time.
in Praanayama.Using 'A'kaara for inhalation
Here again there are rpany variatioos, ' V' ka a r ain h o ld in g a nd 'mb' kaarai n exhal abut there are many authors who refer to tho tion and morging in the total Pranava in
ratro of Kumbhaka being four times as long Eahya Kumbha is one Pranayama. This is
naturally for 'out of the world yogis and so
as Pural(aand twice as long as Rechaka.
o n e h a s to p r a ctise p r anayamaaccordi ngto
BEFERENCES IN UPANISHADS
h is a sh r a m ao r sta tio n i n l i te.
Many of t h e U p a n i s h a d sth a t r e fe l to
yoga and also other yoga texts give the
duration quile xtensively.
I n Tris ik h i b r a h m a n o p a n i sa dit, is n r e n tioned.
ldaya Vaayumaapurya Srahman Shodasamaatraya
Puritem Kumbhayeth Paschaath
"nt*

"nin::;""J:

DwatimssnmaStraya ssmyag Rochayeth Pingala-

Hre the duration for tnhalation is given

as 16 M as t r a s , h o l d i n g t h e b r e a th a s 6 4

Gh e r u n d a d e ta ils sagarbha pranayama

by the repetttion of Bija Mantfa'
Dhyayethvidhim Raiogunm Rekthavarnsm Avarnakam I
ldsva purayth vsayum Msotlayt shodssaissudhc-

PurakasnroKumbhakaadyeKarthavyasthuouaddiy?Satlwamayam Harim dhyaatwa Ukaram K.i8hmvar

Chluesashtya coo Maatrya Kumbhaken",""
i:,li;

Trmomayam sivam dhysstwa Makarram SuilML

Dwaa$im3anmastraya

cha eva Rochayoth Vjdhina

punaha ll

Punof ping!lsyrapurya Kumbhakenaivs dhsaravetn

ldoyg

Rshlyoth

Paschosth

Trtwiiaoa

kra, ren,

Anulom VilomrnS vaa.am vaaran cha sasdhayeth I

Purskanto Kumbhakantam dhrutanaasaaoutadwayam I
Klni3l{rlnsamika

.ngushtrihi

Ta.iani

madhvo
viiraa tl

Sat6d in a comfortablo sukhaasana.

lacing eest or noith let the abhyaasi contmplato on Brahma, full of Rajas and of blood
rcd colour, in the form of tho lot?er. ,OM..
USE OE TANTRIC MAIIITRAS
tet him inhale by the left noslril. r6pa.ring 'OM', sixtosn timcs
Than bafore he
bgin8 retention aftor completing inhalation,
let him perform uddiyana bandha (This
rcquirss considerablgcontrol and only under
immediate guidance from a Guru ons m6y
ottempt lt).

nevr using th indx and middle fingers.

The nostrils are to be closod so long as the
breath is held in Kumbhaka.
There are some who (not initistod in
Gayatri or Pranava)make use of mono syllable or two syllabl Tantric Msntras, so that
sagarbha praanaayama can b univrsally
pfactisod.
Patanjali refers also to ths number ot
breaths or rounds to be perfotmed as an
aspsct in Praanaayama by ,.Samkhya parid.
r ish ti".
Here again ditforont authors givs different numbers. According to Svaatmaataama
and other Hathayogis,it is upto 80 per sitting
and four sittings pr day making it 320
Pranayaama per day. This should bo tsken
only as the upper limit, as specificslly they
refer to gradual incroaseto that numbr.
P'aata'maedhyandin
Saayamardh8raa$,
iil,.ilTi
Sanaivasitipa.yantam chalurvaaram Samabhyaseth I

From the above stanza in Trisikhibrahmanopanisad,it could be observgd that gO

Then let him rotain breath by repearing. rounds pr sitiing in the morning,
noon,
9O, sixtv{gur tlmes contemplating on Lorct ovening and midnight, aro suggegtod, By
Hari, of black eolour and of Sattws quality. tho words 'Sanaiva', one should
take ir a8
gradually and "asitiparyrntam" upto g0
Th6n lot him exhale through pingala
(.ight nostril), by repeeting ,lM', 3 Z_timos, rounds. Sage Bharedwaja suggosb thst one
shoulcl practise pfanayama with japa during
contemplating on Lord Siva of wfiiiicolour
kumbhaka, and this should be done tn times
and of Tamas quality.
bofore procoeding to do gaytri japs.

Then again inhate through the right

nostril, rotain by Kumbhaka and exhale by
lda (left), in the mothod as abov. changing
nostrils altornately.
Lt him practice, thus alternating the
nostrils again and again, When inhalation
is comploted, closo both nostnls, the,ight
one by th u m b ( o f t h e r i g ht h a n d ) a n d th s
lofr one by th ring fingor and the littte finger,

It could bE obrerved that ssgarbha

pEansyama requirestiBtly to master a yogic
postur6 and thon one should develop the
capacity to do kumbhaks tor tho tength of
timo requirod for complting the mantra and
also to do it without break for tho required
number of rounds.
Such capacity may be obtai4ed by a
variety of Planayamaand Kumbhakapracfices

rtorred in Hathayoga texts. Thy along capacityto cornmunicato

will all the higher
with the likely effects on the physiology will worlds.
bs dealt with in the next issue.

Patanjalitho authorityon yoga.has this

The ultimato bsnefit of Pranaayamais to say.

Samadhi itself according to cenain schools.
Trr!h k3hiyrtoP.akErs!AavarlnlmI
In rhe Gita also it is referredto as lhe merger
of Prana in Apana or and Apana, which is
With Pranayama. tho clouding of the
achieved by a very long (dirgha) and tino
mind reduces and tha intelloct shines in its
(sukshma) pranayama.
truo splendours.
SAGARBHA PRANAYAMA
Furthsr

7.

Vaidic Rshis relar to ths bsnefits of

sagarbha Praanayama. According to Manu'
if done with Vyaahritis, pranava and siras
for three times, is the gtatest Tapas for a
Brahmans, Just as a rne'66ii-l-iicleanedin a
smltr. by Pranayama the Indriyas lose
ths ir im pu r i t i e s . l f o n e d o e s it 1 6 tim e s a
day, in a month ovon the dreaded Brahmahathi dosha is desfroyed.
According to Sounaka, if ona practices
thre timss with grEat concsntration,all the
dos has v a n i s h i n s t a n t a n e o u sty. With 1 2
breath controls, tho chitta becomes clear.
24 time is the greatsst Tapas.
Pranayama don with 1O pranava
(7 with the vyaakritis, one with Gayatri, one
at the beginning ol Sirasand one at the end)
and f or 1 4 t i m e s f o r a m o n th r e le a se so n e
from Brahmahathi dosha and all other minor
condemnable deeds (upapaathaka),sccord.
ing to Yamo.
Vyaasa simply statos that tha Pranaya.
ma mantra japa makes on absolutely fesrless. And Yogayagyavalkya, relates the 7
vyaahritis to the 7 worlds or 7 levels of
consciousness, With that, hs gains the

Dhfiana3u

ch8 yogylta

Manaslhr

As a natural congoqusnce,such a mind,

and only such a mind becomes fit tor Dhara.
na or tho first stp of Antarangasadhana.
UNIOUE SYSTEM
The uniquenessof our Acharya's systm
is th a t it a tte m p tsto i ncl ude al l th vari ous
systems of yoga and the gradual combinstion of the different angas, so that theris
no abrupt change. Thus in the practico of
asrns. introduction of brathing hlps to
preparing the brathing apparatulr for
subsequent Pranayama. With need to prectice Asana with breath control, a carttln
montal disciplne is already achioved, so that
when one starts Pranayama, th mind
also coopcrates in following tho broath, so
that in Kumbhaka one may use Vaidic
mantras, Bijaksharaor othor Tantric Mantras.
With the rquirement of ths adhysyana
according to one's Saakha, study of yogig
texts like yogadarsana,Hathayoga taxts, the
Upanisads with the foundation of savinyasa
asana practice,ons may hope to experience
th e g r e a tn e ss a n d thofoughness of our
a n cie n t syste m o f yoga.

>.?<

t,_

The Kumbhakas
By S. Ramaswani
There are schools ol Yoga oftort of mastery ovsr prana.
which insigt on Prsnayam! The togulation
of prana
alone as the key to yoga, as bdngs In its wako all wordly
th6y doclare lhat cont.ol ot achievements (Rajyadi) end
Prana (prananirodho) incvlta.
lll othors and leads upto tho
bly brings contfol of flrind highest spiritual attainmont
(chittanirodha). In Yoga to lotsl indspondsnco of the
Va3ishta, c claasic, Rthi indwelling
ponsciousnses
Vasishta erplaine tho lol!from the gross, subtla snd
tionship botrvoon mind rnd ctugal bodios which are opEbreath and extols tho efficscy rated by Prana force, Hence,
ol Pranayama in controlling study the science of breath."
tho mind.
-Yoga Vasishta.

as brealh i3 restreinrd in
ons's own body, the mind is
calm and steady and also
whon tho vision (dristi) is
di16cld towards Bhrumadhya, thon why should there
be fear of deathT

Thc nadis ara purified by a

properly regulated course of
pranayma. Sage Brahmananda, in his Jyotsns ot commentaryon Hathayoga,dtails
the routino to be followed by
a full time yogabhyasi. lt
"Dear Rama, tho body is T O REST RAIN M ]ND
like a vahicfe. The Lord has
In the previous two issuss assumos importance when
Gr68tdt,rmind and prana a feW pranayamas snd tho one really finds tim6 heavy
tor the tunctioning of tho benefits of Pranayamain on one's shoulders aflgr disbody. When prana rejects g e n sr a l we r o d r scu sse d , charging ihe nscassary rasthe body, the mechanismof There are a few more kumb- ponsi brl i ti esas an i ndi vi dual
tho body also ceases. And hakas mentioned in the yoga and the mi nd yearnsdesparawhon t h o m i n d w o r k s , p r a n a texts which arealso in vogue. t;y fo. spiritual rest.
moves; it acts. The relation
It is sa id :
Let us derail the routine
bot w e e n p r a n a a n d Ma n a s
Brrhmrtdryopi
ot I yogabhyasil orachi evi ng
Tridssasha
which aro grtrramgly closJ
Prvanrbhys6ss latDsraah I
rho result of practice.
(s ny o n y a ) t et h e b o d y i s kke a
Abhoovam Anlalobhsvaath
dtivor to tho chanot.
One choul d w ake up a
Tasnarth PavrDamabhy!3drh t
couple of hours before dawn
T h e g o d s in clu d in g Ch a tu - (ushatkaal a)-or l eastearl y
" Th o w a y l h e p r a n a va yu
at
acts, the same way manas r m u kh a Br a h m a p r a ctiseth o In the morni ng (P ratahkaal a).
p
r
a
n
a
ya
m
a
.
h
ig
h
e
st
a
ctivity,
leac l s . S o t h e h r g h e s ta ch iHe should contemplale on
ev om e n to t m i n d c o n t r ol is to b e ca u sao f th e t6 a r o f d e a th , hi s Guru i n hi s mi nd and
bo ob t a i n e db y t h e c o n c e ;te d
It is a lso sa r d th a t a s lo n g then in his heart his dear

deity (lshtadevata)also:Therl
he should clean the teeth
'(danta suddhr),
completo the
ot her morn i n g a b l u t i o n s
(suddhi), a bath and Basmadharanamor Pundradharanam
as tho case may be,
Then he should choose a
inscts,
clean place (:g
obnoxious odour otc ) and
ploasant room (RamyaMata).
He then s hou l d s o a t h i m s e l f
i n a c om f ort a b l s y o g i c p c s ture on a soft (mridu) spread.
Then again ho meditates
i nt ont ly on ls h w a r a ( G u r u ) .

feels freshthereafter,he may u se o f al ternate nostri l s. l t

continue with Asanas: if still is referredto as Anuloma and
he.doesnot feel upto the inark vilo m a by/some (They are
he ii not to procd with however differently interpr6further practico.
ted by valious schools).
Then he should practice a
Viparitakarani(lt is somewhat
botwen Urdhwaprasritapadasanam gg!!. sarvangasanam,,
whore rhe back of the neck
i s str e tch e d fa cilita tin g th e
ch in lo ck in la te rKu m b h a ka m .
The next st.eowill b to do
A ch a m a n a m ,sta r t th a t d ivision of yoga called pranayamam, Think rhen of ths
great yogis (yogindra) for
inspiration and proceed to
pranayamam as detaiied by
Lord Siva ln Kurmapuranam,

START WITH PRAYER

One then procods to do
sa nk at pa'asi n a n y r e l i g i o u s
activity, mentioning the plEce
Wh a tfo r m is g ive n in Ku r m .
bnd tirne (Desa, Kaala) for
the particular yogic activity, p u r a a n a m ?Sta r twithm e n ta lly
s a lu tin gth e g le a t yo g is with
prssaaAdyotyrdiSrigaramswora
t h e it sish ya sa n d L o r d Vin a d! putvaksm,l
v a ka . T h e n with a ca lm m ir id
T8lph816 Sidhysrtrm
6!ma!dhl
h e sh o u ld co n te m p la teOnth e
Assanepurvakaan
Katishye I
Plasn$ylmldhin
L o r d ( siva ) . He th e n sits in
siddhasanaor (Eaddha) PaDue to tho grace of Lord
d ma a sa n a m .He th e n sh o u ld
Paremosfwara,I tlow start
practico Pranayama accompractrce
yoga
of
statting
tho
p a n ie d b y r h e g r e a t,Ba n d h a s
vlith Asanas,and other angas
the appropriatg stages.
l i ke Pranay am at o r a t t a i n i n g aa
sa madhi and o t h e r y o g a
T o sta r t with o n g sh o u ld
benefits th6reof.
d o 1 0 b r e a th co n tr o ls, th e n
Since Nagaraja is referred i n cr o a seit d a ily b y 5 n u m b e r s.
t o a s t h deit y ' o f Y o g a ,o n T h is sh o u ld b o d o e o u n tr l
posrlroY|to do
should uttr I suitabls prayer ono is in a
and proceedwith tho practice e i g h ty ku m b h a ka m s in o n e
s iltin g , with o u t a n y d iflicu lty
of As anas .
a n d with a p o sitive so n seo f
During t he p r a c t i c e o f we ll b sin g ( su sa m a h ita ) .
a sa nas , wherl o n e n a t u r a l l y
T h e tir st p r a r ,a ya m ash o u ld
beco m esf at igu e d ,o n e s h o u l d
r omainin S av a s a n a m . l l h e b e Na o iso sh a n a mwr th r h e

A kumbhaka cal l ed Surya

Bhoda with th6 requisito
Ba n d hasshoul d be practi sed.
It should be.followed by Ujjsyi, Sitkari , S arti ,B hasrri ka
a n d a ny other pranayama
wh ich is w el l establ i shed.
It should be followed by
certakr mudras, (especially
Mahaamirdra) es taught by
on9'g proceptor,
Thn silting in Padmasanam,
the highor yoga practises as
No d a 4 uchi ntanam,w h i ch
is e n a bl edby S hanmukhi mudra, should he attempred,
T h e r eaftefone shoul d menla lly surreri deral l the benefits of such practice to the
L o r d ( lsw ararpanamot l sw arspranidhanam).
SAT WIC FOOD
Aftdr practic is over ole
sh o u ld bathe i n hot w ater
( u sh n e na vaari naa). Then
th e cia ilyduti es (ni tya karrna)
done, but briefly.
Jhe above mentionsd yoga
p r a ciice shoul d be ropeated
at noon time. After some
rest, on shouid have patya
( th a t satw i c food menti oned
in yo g ic or ayurvedi c texts)
lu n ch , but nsvor thoso i tems
p r o h r b i ted. H e'shoul d.
im n r e d i atel yafrer l uneh l sko
ca r d a mcm (yel am)cl ovesor
ka r p u r a, i l desi red, betaL

a s Sa h ita Ku m b h a ka s. On " system. Hence persons with

caves (Tambula) wirhout
lime, if ho prsctiss intenselY sh o u ld p r a cticeth e m , ke va la l ow bl ood pressure, i nerti a
thc praiseworthY PranaYama. ku m b h a ka fa cilita te db y th e may benefit. Some schools
refer to Chandrabheda,which
th r e e Ba n d h a s.
The yogabhYasishould not
is just reversing the process
indul g e i n f r i v o l o u s s m a ll Na d iso d h a n a
and has the effect of hel pi ng
pati ents,
talks especiallYwith women'
Na d i so d h a n a p r a n a ya m a m hypertensi vo
.>
A f t er l u n c h , h e s h o u l d l iste n ts
p
o
p
u
la
r
p
r
a
a n e xtr e m o ly
to the Puranas, Practic n a ya m a m wh ich is n o r m a lly Si tal i
o f l s h wa r a ,
nama s a n k i r t a n a m
referredto in Vaidic texts and
Yet another pranayama
but p r e f e r a b l yr e s e a t c h( a va - h a s b e e n d e scr ib e d in d e ta il
cal l edsi tal i i s al so qui te popo
f
lok an a ) a u t h e n t i c t e x t s
e a r lie r .
ul ar and the procedurefol l olibera t i o n ( M o k s h a s a s tr a m )
w ed i s as fol l ow s:
as yoga, sarnkya, vedanta, Suryabheda
et c .
1) S i t i n a comfortabl e
Su r ya b h e d a ku m b h a ka m A sana.
B y d u s k , h e p e t f o r ms th e
s ay ams a n d h y a , b u t P r e ce - r e q u ir e s a s u su a l a p r o p e f
2) Curl the tongu into a
ded b y y o g a b h y a s aa s me n - a sa n a m . T h e n th o in h a la tio n
rol l , protrud snd i nhal e
t ione d e a l l i e r f o t o v e r a n is d o n e slo wly sn d d e e p
through the w et tongue,
hour ( T r i g h a t i k ag; h a t i k a - 2 4 th r o u g h th e r ig h t n o str il.
slowly stretching the neck
to
Acco
r
d
in
g
Ha
th
a
yo
g
a
,
m inu t e s ) .
su ch in h a la tio n a n d su b se - and droppi ng the head back
FO UR T Y P E S
q u e n t ku m b h a ka sh o .r ld i n the process.
W e l l , a d e v o u t y o g i p r a cti- in d u ce p r a n ic e ffe ct u p to th e
3) At the end of i nhal a
c es y o g a a t m i d n i g h t a l so a s h a ir fo llicle s a n d th e fin g e r rel easothe curl , fol d the
derai l e d e a r l i e r , b u t w i th o u t tr p s. T h e r e a fte r o n e sh o u ld ti on,
tongue and touch the top of
V ipar i t a k a r a m ,w h i c h i 3 th B e xh a le slo wly th r o u g h th e
the upp6r palato. touching if
c as e fo r t h e e v e n i n g s e ssio n le ft n o stn l. T h e p r o ce d u r eis
possi bl e the urul l a. Thi s i s
as we l l .
r e p e a te d fo r a fixe d n u m b e r
cal l ed Ji hva B andha. Then
o
f
tim
e
s.
Y og a s h o u l d n o t b e p r a ctist/etch the back of the neck,
sed.soonatter taking food.
drop the chi n to about three
Su r ya b h e d ah e lp sto r e lie ve
i nches bel ow the neckpi t,
The di{ferent types of h e a vin e ss in th e h e a d a n d
formi ng K antabandha. A fl cr
K um b h a k a s r e q u i r e s o m e sin u s ( ka p a a la d o sh a m ) ,th e
kumbhaka, exhal e through
fo u r typ e so f Va a ta d o sh aa n d
eluc id a t i o n ,
al ternate nostri l s. R epeat
o th e r d r se a se s ca u se d b y
w etti ng the tongue (before
Atha Abhvaseth survabhedah
m icr o r g a n ism s( kr im id o sh a ) ,
...the "a,r condi U j jayim chaapi sitalanl
p r a ctice a cco r d in g i nhal ati on)
Re
p
e
a
te
d
thastram cha sahita nama
ti oni ng P ranayama."D one on
Ha
th
a
yo
g
a
a
n
d
Yo
g
a
ku
n
to
Svaat chatushtayakumbhakah
hot days, thi s hel ps remove
d a lin i, is a su p e r io r yo g a
Bandhatrayena samyukthe
fati
gue.
Kevalapraplikaraha.
p r a ctice . Acco r d in g to yo g a h
e
lo
s
it
a
lso
in
ca
se
s
sikh
a
,
Yogasikhopanisad
A ccordrngto Y oga S i khoo f m a n y a b d o r n r n a l ( u d a r e pani sad,
i t hel ps to correct
The r e a r o f o u r t y p es o f
d
iso
r
d
e
r
s,
bahurogaghndm)
K umb h a k a s .t o b e p r a c ttse d .
P i ttadosha,suppress hunger
S urya b h e d a m ,u j j a y i . s rta la m ln g e n e r a l,su r ya b h e d a is and thi rst. H atayoga and
and B h a s t r a m , t h s s e k n o wn b e lie vcd to ' h e a t u o ' th e K undal i niU pani sad attri bute

to Sitali other benefits as

eradication of disea*e of
spleen (pliha),
abdofien
(gulma), fever and bodily
toxins (vishanr).

Chandrabheda have cooling

sffocts.

In a l l chi ttavri thi s (the

o b je ctive of Patanj al ayoga)
is Pr a n ayama. To renounce
in vo lve menti n Ptapanchaaor
m a n ife s t uni verss i s cal l ed
Re ch a ka or
exhal ati on_
r h a kin gthe mi nd ful l w i th the
r e a lizt;onthat'l ' am i denti ca l with Brahman i s cal l ed
Pu r a kaor l nhal ati on.

F o r th o se wh o g o b y a yu r v ed a , o n e m a y sta te th a t
Su r ya b h e d aco n tr o ls e xce s$
o f win d ( va ta d o sh a ) , Ujja yi,
4) B has ri k ai s l i k e K a p a l a _ p le g m
( Ka p a d o sh a ) , Sita li,
bhati, exceptthal thero is cont he b ilg ( p itta d o sh a ) th e
striction of the glottis as
B h a str ika , ka p a a la b h a tia n d
wl l s o t hat t h e r e s o u n d i n g
n a d iso d h a n ah a r m o n ize .
effect is f6lt at ths throat,
An d Further
nostrils and s v e n u p t o t h e V EDANT INS VIEW
Tatastadvrithinaischalyam
skull. The ef f e c t sa r e s i m i l a r
It is in te r e stin g to n o te
Kumbhakam Pranasamyamaha
t o Kapalabha t i ,b u t m o r 6 s o t ha t th e va r io u s te r m s u se d
Ayanchaapi PAbhuddhanam
fo r a pot ent ia l a s t h m a r i c ,a s i n yo g a a s a sa n a ,p r a n a ya m a ,
Agnanam graanapldanam,
a prev ent iv e a n d n o t n e c e s - B an d h a s e tc, h a ve b e e n
T h a t mental state of "l am
sa t i l y as a c ure .
g i ve n a n e n tir e ly d iffe r e n t
Br a h m an"mai ntai nedpermac o n n o ta tio n
by
ce r la in
n e n ily is cal l ed kumbhakam
Summarisingthe effects, it v e d a n tin s. T e ja b in d u p a n isa d ( ke va la). Thi s i s how Pranama y be me n t i o n e d t h a t h a s th e { o llo win g to sa y ya m a
is to be understoodby
Suryabhedais heat generat- a bo u t Pr a n a ya m a m .
th e wise, Mere hol di ng the
i ng. lt is en e r g i s i n g a n d
Chiftadi Sarvabhaveshu
n o str ilsis i gnorance.
cont raindic ate d
for hypertenBrahnratwenaiva Bhaavanam.
pers
on
s
.
Nirodhaha
Sarwavrithinaam
si ve
Bhastrika.
T h e above stanzas al so
Pranayamassa uchyale.
K apalabhat i a n d N a d r s h o d a p p e a rin one of the cl assi c
Nishedanam Prapanchasya
hana maint ain e q u i t a b l oh e a t
Prakarana grantas of Srimad
Rechakakhvatha Sameerithaha
(or t em peratu r e ) , w h e r e a s
Sa n ka r c harya,A pal okshanuBrahmaivaasmi lthi ya Vrilhihi
Si ta li, S it k ani a n d p e r h a p s
Purako vaayuinchyate,
b h u ti.

*s{(

).k {<
-X+*J< dir
)lr

*t

)k{<

On Antharanga Sadhana
By S. Ramaswami
I n t he p r a v i o u s i s s u a s m a n y g r o u p s o f
Yogasanas and Pranayamas have been
oxplained and bsnefits indicated. While
these practices-accordingto Hathayoga-give
many physical and physiological benetits,
Patanjali would urge the aspirants to go
bayond and work towatds the taansformation
of the mind (chittaparinama) itself. This
practice known as Antharanga Sadhana helps at
qualit at ive a n d p e r m a n e nt
c hanges in r h o c h i t t a b y
means of practice; ths
increaseand strengthen the
habit s (s a m s k a r a s )o f n i r o dha, s am a d h i , a n d e k a g r a t ha. s uc c e s s i v e l y t o t h e
ex c lus ion o f r h e d i s t r a c r d (v y ut h i t h a ) s e m s k a r a s .
G O FURT H E B
Pranayamahelps to reduce
t he painf u l a n d d i s t t a c t i n g
t endenc ie s o f c h i t t a w h s n
it t ends t o b o c o m e p r e d o m inant ly s a t h w i c . S u e h a
mind als o b e c o m e s c a p a b l s
of c onc en t r a t i n ga n d h o l d i n g
on lo subtle obiocta.
Many of us stop with as!n as and Pr a n a y a m a . Wh i l e
those by thomselvesgive rise

to many benefits as a hoalthy frame, sufficiont mental clarity to cary on tha day to day
work. - the psychological experiences and
ultimat spiritual experience require further
rigorous practice. Since wg normally go
back to tho normal way of lifs after the two
aspects of sadhana, the sensaS continue to
distract tho mind. Altornating botween

yogabhyasa of th rudimentary kind and antaranga sadhana. The thre parts, viz.
sensual activities. wo wonder about the ral Dharana,dhyana and samadhi are only diffeefficacies of Yogasadhana.
tent discernablestages each succeeding the
Otn e r .
yo
g
a
P ra t y a h a r a ,t h e t i f r h a n g a o f
is to
In tha first chapter of Patanjala yoga,
help prevent this slide back. Antogonist to
f urt hery o g a b h y a s a i s t h e i n d u lg e n ce th r o u g h sa r n a d h i in its vari ous rami fi cati ons are
the ssnsual objects which lead again to detailed. In the second, ths prefequisito
passion and dolusion. Having practised practises td mak the mind fit for Dharana
vama, niyama. asana and pranayama to are dgscribod. In the third chaptet to creato
ac hiev om e n t a lc l a r i t y ,t h e i n d r iya s' in flu e n ce in ta r e st a n d a lso for thoso so i ncl i ned,
on tho mind greatly reduces. When that cattain siddhis are describEd and tho morns
happons, there is a bettor awareness of th6 of such lttainments,
spotless satwic rspect of chitta and tho
Going back to tho question of what
indriyas also becoma satwic. Henco they,
as it were, mergo with tho chitta 5r1*r. should be the obiect for contemplation, th
That is, as the chirta is given orher subtle; Rshl is delightfully vaguo in this, mainly to
Tatwas, the indfiyss do not cause any intr- accomodate the vatious classgsof antaranga
ference.
abhyasis . whother ho be a devotee, religious

MUDBA
HErps
*HANM'KHT

ff:'::'JJ"1',".1,3":il"'il:tlf;"::T:;:

Ptalyahata, some pgople aver, is an

offoct of Asana and Pranayama,rhile some
say it is also a specific practico. Shanmuth.imudra. a simpla exercise menti.oned
.i"
Februaty 1978 issue helps strengthen.
lh"
Pratyaharahabit. But a fundam-ental,de"irion
about what object ot Tattwa sholld be contmplated upon by ths now
satwic
_free
chitts' should be made Here rle1e, tt"-tt
many views ag there are schools. For
instance Hathsyogis refer to nadanusa.nilgna
or lis t en i n gt o t h e A n a h a t a ( th !t wh ich lir e rally meens that sound produced without
rubbing of two objects) made possiblo 6y
Shanmukhimudra and this should be
sttmptod.

somo specitic guiclelines'

Even though by means of the yama to
pratyahara,tho basie dafilement of restlesschitta is grearty reduced, sincs
;;;.';;;"
tt"
chitta is basically wandering and
unsteady (Manaschanchalam Asthtramr,
wittrout'conjoining with an obiect, it doos
not ur"or" steady and hence the need for
of an objact (Aasraya).
.rpport
"
SUBHASHRA'A
- - - ""- '
But we havo excludod' by means of
Bahitangasadhana those contacts which
Produce painful bondage. lt is now necsssary to find the support (ashraya) of that

chaprer
orparanjara
rherhird
,"n",' llliltttiiffi';:^::::]:rt:"liir?r:i'::
devoted exclusively to describe th tchnique of concentrstion, th tatwas to be
concentratodand the benefits or siddhis that
s c c ruet o t h e a b h y a s i .

bondage, would progressively lead the

s66y631 to Kaivalya (thsre ar6 very many
nsmg6 given to this ultimate state of chitta).
th r o u g h sta g e so f superi or enl i ghtenment,
l!

Such an object is tormod as subhasraya.

The technique itself consists of thtee
lt the mind, contacling an object, by which
stagos, but put as one is called y1g

does not sutfer restlessnssand subsequnt

The difference betwen dherana,dhyano
bond a g e ( B a n d h a ) ,r h at o b je ct o r su p p o r t is and samadhi are subtle, but have howovr
k now n a s s u b h a s r a y a. T h is su b h a sr a yais been described in yogic texts and slso tho
of t w o k i n d s . B a h y aa nd Aa n ta r a .
Puranas. When tho chitta having taken to s
Subha object, continues to remain submorI t h a s b e e n t h e p ra ctice to sta r t with g e d in th e vr ithi w i thout a sw i tch
to another,
B abya d h a r a n a . T o f o cu s th e m in d o n th e th a t sta te o f the mi nd i s
cal l ed dhyana vri c har m i n gM u r t i o f t h e L or d , m a d e o f p a n ch a - th i. Eve n th ough dharana i s
al so a chi tta
loha a n d a s p e r t h e A g am a s fo r tifie d b y th e vrithl on one object, there
is considerable
mantr ai s B a h y a d h a r a n a . Ho we ve r , wh e n effort in warding off other intruding
objective
s davotee by fepeated pfact;ce has the vr ith is. In d h yana,w i thout
offort ths mi nd
c hit ta v i r t h i o f t h e e n ch a n tin g fo r m o f th e stays withl.ha objct,
ftortl6ssly,According
Lord , e v e n w i t h o u t t he a id o f th e vig r a h a , r o Vish n u Pu rana:
t hs n i t b o c o m e s A n t ar d h a r a n a . Bh a kti is
Tsdrupe
Prstysyaikasgro
Ssntati3chs
Aryr nisspunha
not merely unrestrained emotion of Love,
Tad dhysnaihi Prarhamsirangihi Shadbhiht ilishpad.
but t h e c h a n n e l i s i n g t h e ch itta lo wa r d s th e
divya form of Lord so that the Bhakta has it
alwa y s i n h i s c h i t t a t o th e e xclu sio no f a ll
However in dhyana, the distinction
orher t h o u g h t s o r V r i t h is.
between th meditator (dhyata) 8nd th
object of mditation (dhyeyam) remains.
O TH E R K I N D S O F D H A RANA
The yogis, however, suggest othet
k inds o f A n t h a r d h a r a n awh ich will b e h e lp f ul eq u a l l y t o B h a k t a s ,g n a n is. d h a r m is sn d
B aira g i s . T o f o c u s a t t en tio n ,a s ta u g h t b y I
learnEd preceptors, on such 'centres in tha
B ody a s n a v a l ( N a b h i ch a kr a ) , h e a r t r e g r o n
(ht ida y a p u n d a r i k a ) sa h a sr a r a , n a sa g r a .
jihv aa g r a , B h r u m a d h y a is a lso a n th a r a
dhara n a ,w h i c h w h e n d eve lo p e d to d h ya n a
and s a m a d h il e a d s t o v an o u s sid d h is.

In Samadhi, or moro spocitically the

sampragnata or sabija samadhi. when the
distinction between the dhyata and dhyeys
vanish and only the object shines in its full
g lo r y, th e n it is samadhi . Tho techni caltel m
u se d b y yo g i s for antaranga sadhanai s
sa m va m a .
CAN BE CHANGED BY PRACTICE

One more pertinent observation may be

m a d e . T h e Antaranga sadhana produces
Praanaayamena Pavanam
its o wn ch a n g esi n the chi tta, i t i s sai d chi tta
Pratyaahaarenacha Indriyam
is b u t th e r e m ai nder of previ ous ssmskaras
Vasikfitya Tatah kuryaath
fsa m ska r ase shamhi chi ttam); thus pow erTatstaanam Subhaasrave.
ful samskarareplaceweak samskara(PtabalH a v i n g b r o u g h t u n d e r co n tr o lth e n su r o - e n a d u r b a la sy aBadaha),w hi ch observati on
, e se n se s is co m m o n kn ow l edge.
logic a lf o r c e s b y P r a a na a ya m a th
by P r a t y a a h a a r ao,n e s ho u ld r e so r tto co n Du e to rpeatodsensualexperi ences
t em pl a : i o no n a p e a c e f ulp r in cip lefo r m e n ta l
s t abi l i t y . A c c o r d i n g to Vish n u p u r a n a m , o u r ch itta h ss . ths samskarasof outgoi ng
A nt ar a d h a r a n ai s f r r m l y fixin g th e e n ch a n tin g ( viksh ip ta ) . Due to vasanasof them peopl e
form of the t-ordffi?i6"s mind and this prac- r e p e a te d lyg o for such experi enc6s. Furthr
t ic e o f d h a r a n as h o u l d be d o n e u n til d h ya n a a str e n g th e n ingsuch samskaras al so takes
t ak es p l a c e . S r i m a dB h a g a va ta r ma n d m a n y p la ce b y r epeai ed i ndul genco- B ut i t i s
p c' - ' sr t:!e
tc ch ange i t by practi ce, w hi ch i s
ot her P u r a n a sa l s o d e t a ilth is p fa ctr ce .

fri.
d gt ailgdin th e s c i e n s eo f y o g a. T h e An ta r a nga s adha n ap r o d u c e sm u t a t i o n sin th e b r a ir .
T heV y ut hith a c h i t t a t u l l o f o u tg o in g sa m s'
karas is r e p l a c o d b y n i r o d h a sa m ska r a ,
w hic h is t o r a f u s e t o r e s p o nd to e xte r n a l
st imuli. Th e n t h e s a m y a m a p r o d u ce s a
samadhipa t i n a m ao r t h s m e n ta l tr a n sfo r m a '
ti on t o rem s i ni n o n o b j e c t ,t o th e e xclu sio n
o f all ot her c h i t t a v r i t h i si n c l u dr n g th e le e lin g
i n d i v i d n a l i d e n t i ty. Wh e n th r s
o . _s eparar
fconf inued, r h e c h i t t a b e c o me sco m p lste ly
Jt ranaf orme d t o
b e i n-parinama.
g w i t h o n e vr ith i o n ly
When such
frfri|fr-_G.-Et ugrata
chitta parinami takes placo, just as it is

p e r so n swh o a r e r e specti vgl ycontenl gd,suf- - .;.

te r in g , r ig h te o u s,a n d unl aw ful -to ths exrento "
o f sa m ya m a - o n e a cqui resenormousmsl !9!;i U
str e n g th . An d sa myama on the pri nci pl e
o f lig h t kn o wn a s j voti shmati vri thi , l he i ,/
la n g e o f visi6 n in cteasosl o l ong di stances ' "
a n d lin e o b je cts.

chiila
sa bija s am a d h ii s a c h i e v e d ,t h e ch itta tr a n s'
t ormat ionb e c o m s ss o c o m p l e te it is e q u a lly
dif f ic ult t o m a k e s u c h a c o n c e n tr a tin gm in d
t o be dis t u r b e d . T h e U p a n i sa d s, p u r a n a s,
smirti eulogize such states. lt is lhe content i o n of y og a , t h a t s u c h s t a g e s a r e p o ssib le
and ars m e c h a n i c a l p r o c e s s e sa tta in a b leb y
right practice and by ptactice alone'
'
T'
A NTA RDH A R A N A
-,r!
V y as a c o m m e n t a r v o n Pa ta n ja layo g a
relors to a nnqbgl of places or objects for
such samyama,each one leading to its own
s iddhis and s u p e t n o r m apl o w e r sa n d p o sse ssion, Evry chitta has the capacity for such

.tr'.r
{$"'
Ne a r e rh o m e , withi n onsel f.by samya m a o n n a va l r e g io n (N abhi chakra)one gots)n\
to kn o w a b o u t o n e ' s anatomy (kayavyuha).
Co n ce n tr a tio n o n the i nsi ds of the throat
(near the glottis) leads to control of thg : .p h ysio lo g ica lfu n ctions, thi l st and hunger. ' "
A n a d i ca lle d Ku r ma i s i denti fi ed as the.1 1
bronchial area. Concentrating on that, stea. ' 'i
m in d ( b r e ath)accrues' Bv samv:::t- 1on
tf Brahmarandhra, one communicates ]-3
ama
with sid d h a p u r u sh as.

By sa m ya m ao n the sun, know l edgeof |.) l .

u n ive r sed a wn s. On chandra, i f one.does
yo g ic sa d h a n a , kn o w l edge of the gal axi es d-i
".,
b e co m e kn o wn ' T h e pol ar stat' samYama -1?
o.n which provtdes the ky fot the motion of '
the stars and the galaxies'

to make
theurrtn'j,ni;:"*il,:1]ff INTERNAL
dirricutr
slDDHts
to even slsrt on yoga, when lnls llnal

PRAAT IBHA

T h e n ce r ta inp e opl ehavei ntui ti veknow . 3?

ledge. All have it but in some it is rnoro
t rans t orm a t i o na, n d s u c h a c c o m p lish m e n ts, m a n ife sta n d fr e q u entl yso. l t i s cal l edPraa.
tib h a , wh ich is in d icati ve. By concentrati ng
I t is aa i d t h a t b y s a m y a m ao n th e d istr n ' a n d d e ve lo p in gth is i ntui ti vo pow er,everythct ion bot w e e n w o r d ( s a b d a ) ,lh e o b ie ct r e - in g co m e sto b e kn o w n. By concentrati ngon
fe rredby t h e w o t d ( a r t h a ) a n d th e fo fm a tio n o n ' s o wn h e a r tr e g i on,as descri bedi n such
i n t he mind ( p r a t y a y a ) o n e ca n u n d e r sta n d vid ya s a s Da h a r a v i dya. one understands
t he langua g eo f a l l s p e c i e s . B y sa m ya m ao r o n e ' s o wn m in d .
d eep c onc e n t r a t i o no n t h e b a sic te n d o n cie s
, e ca n n n d e r T h e Ch itta is o f Tri gunas,but the purusha
of an indiv i d u a l( s a m s k a r a )on
is p u r e co n scio u sn ess. B y concentfati ngon
s t and one' s p r e v r o u sb i r t h . Th e n sa r iiffi
o nt he mo o d s ( P r a t h y a y a ) , n r in d r e a d in g th is d istin ctio no n e gets to know tho real
n a tu le o f o n e ' s o wn sel f.
boc omesp o s s i b l e .
B y dev e l o p i n gt e n d e n c i e so f fr ie n d sh ip ,
T h e sa m ya m a srefered to so far are on
c ompas s io n s, a t i s f a c t i o na n d in d iffe r e n ceto sp e cificp r in cip le sle adi ngto vari ous know -

:-'

'

ledgo(sa m p r a g n a t a ) .l l c an g o u p to te a li- a im o f yo g a is achi eved. Then thel o i s

z ing t he n a t u r eo f J i v a t m a . T h e r e a r e o th e r n o th in g to a ch ie vo and none dssi ri ng achi E.
y ogic f e a t s p o s s i b l ew h i c h a r e d u e to ch a n . ve m e n t.
nelis ingt h a c t i v es a k t h i . ( kr iyar u p a sa kth i) .
Purushartha SunySanasm Pfatipressvah Kaivalyrm
Howev e r S l i m a d B h a g awa ta ca ta lo g u e s
swaroops prstishlava chitisakthirEfhi
s rddhis i n a d i f f e r e n tw a y, b u t a lwa ys with
B hak hit o w a r d s t h e L o r d .
Chi t l a b V n a t u r e h a s th e ca p a city to r
s ubt let y , b u t d u e t o t h e p ar ticu la r d h a r m a d harma o f i n d i v r d u a l s i s co n fin e d to o n e ' s
body . T h e a b o v e s a m y a ma sh e lp to sla cke n
t h k not s ( g r a n t h i ) t h a t c a u ss th o b o n d a g e .
Henc et h e s e y o g i c e x a r c i es lite r a lly r e m o ve
all res t r i c t i o n so f t h g P r a k r itia n d th e m in d
k nows t h s m e a n st o t r a n s ce n dsu ch p h ysica l
res t ric t i o n s a
, n d e n t r i n t o o th db o d ie s.T h e
pa?asarira avesha is seen to b6 achieved by
many ovsn in lhs present day.
B HUTA S I D D H I S
Just as the sensasact in xternal matters
the five vaayus, are lho causes of the abhyarnant rav r i t h i o . t h e p h y s i olo g ica la ctivitie s,
such as respiration,circulation etc.
By ths mastefy of a vayu, called udaana
one is able t1 fly like a hovercraft over water
thorns and marshy land. One bscomes
lusttous as ths devas with the conquest and
voluntary control of samaana. Samyamaon
aar which is a Sattwic volulion of ahankara
princ ipl e e n d t h e T a m a sic e vo lu tio n o f
A hank a r aw h i c h i s s p a c e ( Aka sa ) a n d th e ir
relat ion s h i p( w h i c h i s s o u nd ) o n s ca n h e a r
lh s ub t l s ts o u n d . S u c h h e a r in g is ca lla d
Drvya srothram. lt may be extended to other
Indrlyas, by concentretion on corresponding
karana,Buta and TanmaatrasOther siddhis
grouped
inc lude l e v i t a t i o n , a n i m a d h isid d h is,
as B hut o s i d d h i s .

t
I
!

***

It is th e co n l enti onof P atanj al i that al l

sid d h is a r e p o ssi bl e. In fact achi evementi s
a m e ch a n ica l p r ocess, requi ri ng the ri ght
p r a ctice . He co mparesthe acti vi ty to that
o f a fa r m e rwh o has onl y to break or rai se
th e b u n d to d ivert w ater. S o w i th chi tha
sa kth i. T h e r e i s no other coordi nati ng
a g e n cy( n im ith a )that hel psor hi ndersi n one's
endeavours (aprayojaka). Considerable
e m o h a a isis th e r eforopl aced on i ndvi di ual
6ifoh.The one dhyana that is necessary and
dhyana. When
aufflgient is . . Bhagawad
1
Ish
wa
r a is m e d itated upon, hi s form consta n th y ke p t in m ind, al l $g.si ddhi s are gi ven
bv Him. This contenti<i6--obviatesthe nsed
for different kinds of samyama. The repetilf,en^of Srinivasa mantra-that of the Lord
wilh Go d d e ssL a kshmi w i th al l the S reyas
o r r ich e s- issa id t o gi ve both l ha sukha and
p a r a su kh a .
According Jg-.Srr Sankaracharya, the
r a p e titio no f th o mantra "B rahmarvahamna
sa m sa r im u kto h am" gi ves the 8 fol d si ddhi s.
Ob vio u slyth is is onl y e sop for gai ni ng
Atm a g n a n a .

Wh e th e r h e is a si dha.B haktaor a gnani .

yoga is a necessary practice for success,
The siddha has to resort to samyama for all
the siddhis,-samyama is a yogic process. A
it is s u f f i c e t o s a y th a t p r a ctice with b h a kta h a s to d o B hagaw atdhyana,w hi ch
f ait h in s a s t r a sa n d p r o p e r g u id a n ce fr o m a a g a r nis fa cilita tedby yoga as menti onedi n
guru wii l l o s d t o t h s i d d his m e n tio n e d .T h e va flo u s p u r a n a s,whi ch hel p to achi evgparalimit t o s u c h p o w e r s i s L or d sh io o r lsh ws- b h a kth i. A Ve o a nthi n.w ho sees th i denti ty
or
rarwa. H a v i n g b y s a m y a m asu Dp r e sso dth e o f th e in d ivid u a l soul w i th Paramatma,
Rajas and Thanas aspects from chitta if one th e n o n - d ittg r e nceof the tw o apparentl y
p
h
e
n
o
menon
al so has to constantl y
repoat e d l yr e s o r t st o s a m ya m a,o nth 6 d istin - d iffe r e n t
c lion be t w e e n P r a k r i t ia n d !' u r ' a h a ( vive ka ) , m e d ita leo n th e Mahavakya(ni dhi dhyasana)
yogi
c
a
g
a
in
is
a
di sci pl i ne. A Bhakta,
wh
ich
rhen as lshwara, h0 gets th6 powels to
c reat ew o r l d s a n d k n o w le d o e o f T r ika a la , a g n a n i, a sid d h a are basi cal l y yogi s.
S uc h a c h i t t a i s k n o w n a s" Viso ka ch ttia .
Yo g a is a m eansfor both l ha and Para
However, even when this is renounced becaus eof p a r a v a i r a g y a . t h eKna iva lyath e u r tim a te su kh a r n .

\*ro.es Z*.*

FrsB.

(3\.

Yoga and Contraception

S. Ramaswami
l n t he las t t hr e e i s s u e s ,
ce rta in ant enat al Y t rg i c e x e rcises and pranayama have
been described along with a
few necessary restrictions
(ni yam a) Y oga is u n i v e rs a l ,
ca n b e pr ac t is ed b o th b Y
wome n and m en. T h e d e s i ra bi l i ty or eligibilit y o f w o me n
doi n g y oga has bee n d i s c u s se d by anc ient s .
Sta r t ing f r om t he q u e s ti o n
" Y o s h i t a a m y o g a V i dya a m
A d h i k a a r o A s t h i v a a n a va a ."

and go' ng t hr o u g h th e
vari ous ar gum ent s , i t i s c o n cl u ded t hat
', P o o r v a i v a A d h i k a a r a sya th ,
Y o s h i t a a m y o g a . Ka r m in a ih a .' .

Thus women are fit for

vaidic, yogic and other
Karmasmentioned in the
Sastraas.
AFTER CHILD.BIRTH
The regular practice of
yogaafterchildbirthmay be
startedafter 27 daYs. HowFebruary'81

ever the mother may start be made about Utkataasana,

and Karnspeedoing long, smooth rechaka Sankataasana
and puraka (exhalationand daasana. Theseasanasgive
inhalation)evenafter1OdaYs. a good massageto the pelvic
This may be practised for organsand help improvevasabout 10 to 15 minutes.The cularity and hence cleanse
kumbhakasor holding rnay the garbhasaya.
be kept very short to about
2 to 5 seconds, After 27
days, graduallythe asanas
When shouldgirls take to
may be practised. UPto
yoga,
if they wish ? One
may
one
days
40
about
practiseasanasfor l5minutes may start from the 5th year
both in the morning and itself. However,they should
evening. lt may be increased practise yama and niyama
to aborlt half an hour until alongwith asanasandusually
a{ter 3 months. Thereaftera they are not to be initiated
until the 14th
t hour practice should be into pranayama
yar
onset of
or
about
the
be
This
may
continued.
puberty.
The
howasanas
of
weaning
maintainedupto
with
the
be
done
could
ever
the
when
normallY
the child,
as
breathing
menregulated
again.
menstruationstarts
After the thitd month, some tioned by Patanjali,Kurantam
medicationusedto be given and otherYogis.Since,in the
for what is termed"garbhasa- oldendays,girls were married
ya suddi" or purificationand beforethey became Rajasvaregenerationof the uterus. laas, they could practise
. after marriage.
It may consist in Performing Pranayama
year they could
18th
From
and
Homa
Panchagavya
ParPratyahara
and
up
take
Among
the
asanas
takingit.
a
or
on
Subhasraya
Dharana
the
uterus,
that normalize
pleasant
and
this
Murti,
a
should
mention
specific

33

may be continuedduringthe tion for contraception

is given
childbearingyears,until the in a capsule.
45th yearor about reaching
the stage of menopause. " Pa a sa a sa n a m Yogani dra
Ga r b h a p in d a nchaBhadrakam.
Thenthose that are inclined
M a tr sye n d r a Aasanami tyete
to become Brahmavadinsor
Sa r va g a r b h aNi rodhakaha."
thosespirituallyinclinedmay
" Ba h ih ku m b h a ka yukthi rhi
Pr a a n a ya m a i scha S amyuthawork on the other two angas
yaan8.
of Dhyana and Samadhi,
Dh r id a ih i T r ib a ndanai rcha
proper
guru.
undera
Or else
Bh a ve yu h u yadi N i thyasaha."
they may continue with
their daily puja culminating Pa a s a a s a n a m(N oose postin Dharana. All the other u re ), Y o g a n i d ra (Y ogi c recl i angasmay be observed and n i n g p o s tu re ), Garbhapi nda
practisedregularly.
(fo e tu s p o s tu re ), B hadraasa-

exhal ati on, pressi ng the feet,

sl ow l y tw i st to the ri ght si de.
Stay for a few breaths. Then
exhal e agai n sl ow l y,
and
deeply,
lower the trunk,
bendi ng the knees, as i n
U tkataasana,except that the
trunk i s at ri ght angl es to the
l egs. In thi s posi ti on, exhal e
compl etel y, draw rectum and
lower abdomen and place the
armpi t on the outer si de of
the ri ght thi gh, j ust bel ow
the knee. Then on l he next
exhal ati on stretch the l eft
n a , M a ts y e n d ra -w hen these arm and turn i t around the
a re m a s te re d a n d practi sed, ri ght thi gh. Then bend the
c o n c e p ti o n w i l l be pl evented. elbow to take the forearm
In a seminarorganizedby
backward so that the left
a voluntaryorganizationon
F u l th e rP ra a n a ayama
shoul d hand i s near the l eft hi p.
family planning, someone b e p ra c ti s e d w i th emphasi s
remarkedin jest that since o n Ba h y ,k u mbhaka, al ong
Take a breath and mai ntai n
yoga is mentioned
thesedays w i th th e th ree B andhas, balance. On tfre next exhalaas a cureall, why not yoga n a m e l y J a l a n dara, Mool a ti on turn the ri ght arm from
for family planning? lt may a n d U d d i y a n aregul arl y.
the shoul der i n the opposi te
be mentionedthat yogis have
di recti on behi nd the back and
It c o u l d b e s e en that these meet the hand. And keep the
studiedthis subject in some
depthand haverecommended p o w e rfu l a s a n a sw hi ch w ork f i ngers i nterl ocked. S tay for
yogaasanasthat would act o n th e p e l v i c o rgans, provi d- a few breeths.
as contraceptivefor women. i n g th e ri g h t, c o ntrol l ed presHowever, these are very s u re a n d tw i s ti n g or squeezThen breathe in and exhale
difficultpostureswhich need i n g o f th e u te ru s. ai ded by compl etel y, draw i ng the l cw
to be practisedfrom earlyage. th e Ba n d h a si n B ahyakumbha- abdomen agai n and tw i sti ng
Unlessyoga is taught at a k a s h o u l d p re v e nt, i f properl y a l i ttl e more, hol di ng the l eft
youngage, its benefitsinclu- d o n e , e mb e d di ng of the w ri st w i th the ri ght hand.
dlng the one underconsidera- fe rti l i z e d o v u m on the uteri ne Turn and l ook over the ri ght
Iimited appli- w a l l s .
tlBffS0il?ilav-e.a
shoulder. Stay for a few
.sffi
CJtldll.
vooa
breaths rai si ngthe pel vi c di a"6iPgrb'or
phragm on each exhal sti on.
Pdh$f;d\ASANA
The i nhal ati on w i l l be short
.
't5.l8ll.J.
asl&i'Plfi'fftoW6Hve
ililr.to Sbmasthithi.but the exhal ati on w i l l be
vrfBBrl$f0e,
#A'6ni$'Efliri \.qfiiAffr lfiti"a
r-^ l ong and smooth. On every
.Q$eOicxidl
Xb"'fe?ii3l qlha[qti.qn_.tighten the grip
idd?ai8I b&rfl"A-l'8

ffnlsrp
lusa?x$fraffr
Sebrros
hsl{?&En
snrURr6E
ffrctdf-q
fil
'hgnt"r
S9g8vil8{
errlt bfl6

tt

scrl .l t_'IrJ .",i t8fi

-1o,.
ifrf6"t68r<?fllqB
tt9T 0'nlb03i'11'
t'?rq19{'t'
on
P.{,gqEy'roe
i ;i l i l
r f ssti 6f

"Q8,',sre$qr|
w a ro .
I n e n on tne . next the".
Eqlvicd
b l r:o rl l
n o rl u !an :rti ;l J.:rl .r
"nqio"r,Fi!40
.2 t.i,' lo tu tJ

nl c'l

The |nQign,Eeurre[ry'l

twist in thoseorgans. (Refcr

sketch1). After a few breaths
return to Samasthithi on
inhalation.
Repeaton the othersideas
well.
Some of the asanas that
prepareone to do Pasasana
arc utkataasana, Ardhamabyandrasaana,Parsvathangi
in TadaasanaPaarsvottasana
Marichasana, etc.
Long,
smooth exhalation
also
would help in attainingthe
posture.

a\

YOGA NIDRA
Thisasanaaffords tremendous pressurebeing applied
aroundthe pelvis. lt may be
done lying down. Asanas
that normally help in doing
'this are Paschimottanasana,
Upavishtakonasana,
Kurmaasana, Karmapeedasana
and
long and smoothexahalation.
Ekapada
and Dwipadasirshaasana alsowill be helpful.
Start with Samasthithi,
then Uttanasaanaon exhalation. Then holding the
breathjump back to Chaturangadandasana.
Thenexhale Stay for a fcw breaths.
the legs and ankles forming
hold the breath, jump forthe base like a bed and the
ward to Dandasana. Lie
On the next exhalation, back on it.
backon inhalation.
draw the right leg futther up
Thendeeplyexhaling,draw and slip it behind the right
both-legsoverhead,bending shoufder so that both the
anklesare placedone on the
the knees.
other supporting the back.
Exhalingdraw the left leg In this position the entire
behind th-1 left shoulder. back will be supported by

February'81

Now slowly sttetch the

spine on exhalation,take the
armsaround the thighs and
clasp the right wrist with
the left hand behindthe back.
Stretchthe neck and try to

35

extremities,and lean forward

and hold the back of the head
with the palms,ondeep exhalation.As you exhale again,
tighten the grip, straighten
the spineand draw the thighs
close to the pelvis. Stay for
a few breaths, made up of
short inhalatlons and long
deep exhalations. Refer to
sketch(3). The upright side
view is given in sketch (4).
straighten the spine. Refel
to the sketch (2).
Thereis a peculiar,,tremendous stretcingof the pelvic
musuto fanal suppurts and
also pressure. This, along
with Dwipaada Sirshasana
may be practisedfor sometime
by those whl are habitual
abortorsand may be drscontinued when it may help in
pregnancy.So long as these
asanasare continued to be
practisedregularly,they act
as contrdceptives.
It is a greathelp, according
to ancient wisdom, in preventing lung diseaseas consumption; flatulance,and other
abdominaldiseasesof spleen,
liver,stomach,etc. lt helps
to
strengthen Swadhi'
shtana, Brahmaguha ChaKrasfor longivity. lt controls
The procedureis the same
apanavayu and hence the
up
to Padmaasana. Then
pelvic organs get strengslowly
exhale, lean forward
thened.
and insertthe hands-relaxing
the shoulders-betweenthe
GARBHAPINDAASANA
thigh and ca;f musctesuntil
This asana resemblesa the elbows ara through,Press
foetus. lt is comparatively the buttocks ahd anchoring
easy to follow.
the coccyx raise tho lower
February'81,

37

Stay in this po.sturefor a

few breaths.Loosenths lock.
Repeatwith legs crossed,but
changing the order of bending the legs for Padmaasana.

sana.Now exhale, place the

right leg on top of the left
thigh, the heel pressing the
side of the navel. Stay for a
breath.draw the left kneeup
towardsthe body so that it is

up to the chest,pressing the

left knee up towards the
body so that it is up to the
chest, pressing the righ
heel againstthe abdomen in
the process. On the next
exhalation,slowly place the
left foot outside the right
knee. besidethe right thigh,
Stay for a few exhalations.
Then on the next d.r"p
exhalation, anchoring the
coccyx, twist the spine and
turn the trunk towards left
side, so that the right armpit
is outside the right knee

From GarbhaPindaasana,
one may lie back to do Uttaa'
nakumaarasana8s shown
in sketch(5). These asanas
provide a great amount of
pressuleon the Pelvicorgans.
MATSYENDRAASANA
Among the lfoiemost of
Hathayogis
of theNathasampradaya, Matsyendranathais
considered the king among
thernas his name indicates.
The asana namedafter him
of yogasana
is a masterpiece
showing the grace, poise,
and strength of yoga and
it has great therapeutic
values.
Asanasthat help to prepa(e
one for doing this asana are
ardhamatsyendrasana,
Parivritha Parsvakonasana,Pasasana,Marichaasana,
and long
Rechaka and Uddiyanabandha.
Start from Samasthithi
and proceed to do Dandaa38

ThelndianReview

Pushing the chest forward,

'arm
bring the right
around
and hold the left big toe,
On the next exhalation.
bring the left hand from
behind and hold the right
thigh near the groin. Stay
for 6 breaths, On eachexhalation, draw the rectum and
the lower abdomenand twist
a little more looking over
the left shoulder.(Sketch6).
Inhaleretrrrnstep by step
to Dandasanam.Repeaton
the otherside.
It could Le observed that
in Matsyendrasana,unlike
the other two mentioned,
there is also a twisting of
the spineand pelvic organs.
It is to a certain extent
experienced
in Paasasana,ln
Matsyandrasana,
the heel is
placed between the pubic
boneandtheiliacandwiththe
crossingof the leg it is anchored by the side of the
uterus and in this posture
the uterus is wrung as it
were. However, it is a very
difficult posture to acheive
and master.
The other benefits of Mat6yendrasanaa(e mentioned
in Hathayogapradeepika.
.'Matsyendrapeetam

Ja ta r a p r a deepam
P r a c h a n d a r u g m a n d a la
Kh a n d a -

Abhyaasat
haha*" o"'i,it"oilif,l"
nlln,
c handrasthirath,u. ro
DadaathiPumsaam'

Matsyendrasanaactivates above, it could be observedJatarangni and throroughly cannothave universal applieradicates all chronic ail- cationas a pill would havel
ments. lt activateskundalini Thus unless one has been
and gives mental steao,ness. practisingfrom a young age,
thesemay not be of much
About Matsyendra, an practicalvalue. But ii could
anecdoteis mentioned.Once be observed that women
Lord Siva, the Adinatha, couldmaintainnot only good
secludingin an uninhabited health,evenas they take to
island,and thinkingit to be the grihastha dharma, as
deserted,startedtutoring His propoundedby Manu, Lut
spouseGirijaon the secrets make use of yoga practice
of Hathayoga. However, for Stri Dharma. According
remainingnear the shore, a to my Acharya, apart from
asanas,
fish started intently listening the above-mentioned
practice
women
could
Marito those instructions. Thus
c.haaggqa,
Ardhamatsyendrait attainedhigh concentraticn
Badd(Ekagratha) and remained sana,Baddhakbnasana,
hapadma,
Dhanurasana
in
steadyin the waters without
exhalation,
Sirshasana
with
absolutely any movement.
Suddenlyobservingthe fish, UddiyaanaBandha, Aakuril
in Bahyakumbh$
thus in Samadhi, the Lord chanaasana
which
ka
would help fii
realizingthat Yogahas been
limitins
the
family (Mit(
learnt by the fish, out of
santhana)
and
would faciY
gfeat campaosion (Kripaatate
the
mind
to placti#'
( Prokshitavaan)
lu), sprinkled
later
Needless
dhyana
on.
t&l
water on rhef ish. With that
say
thatthese
asanar
($
the fish, known as Matsyen"r"
dra, instantlyattained celes- be practised undera prop}
qi
tial body and was transform- guru.
ed to a Siddhaand he became
Furtherin all those .r"nff
a great teacher of yoga,
also separately *hif;
and
thereafter. The asananamed
practising
pranayama, tqF
after him is Matsyendrasana
emphasis
will be on Bahy{
and resemblesa fish twisting
kumbhaka
and the tnrffi
and beutifullyporsed,
Bandhas, especially Modh
and Uddiyana Bandhas.It
could be observedthat thef,
are the very asanas ar{i}
OTHERASANAS TCO
Bandhasthat are requiredM
be
avoidedduringPreOnancft
The asanas mentior,d

>#'<
February'81

\rsura's

?=0.*

Antenatal Yoga

T
a/
l_/
t/

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1\.o9'8s

By S. Ramaswami
Naadi granthishu
JananamLabdhwa,
Maamsekose
vridhim gathwa.
SandhishuLeela
Natanamkruthwa,
Rogo yogaath
NasyathiHa Ha

However, these should not

be takenas a work-book for
directapplication"out of the
shelf" as it were, when it is
emphasised
that even in-normal healthy individuals, a
guru or a teacheris essential
for practiceof yoga t is all
the more so in therapeutic
The above stanza appeals applicationof yoga.
in a beautifulkavYa,"Yogani.
jali" of my Guru, Sti. T.
-.'-'\rishnamacharya.
"OriginaBefore going into the
' ting frem amongthe granthis rnechanics
of these yoga
and spreading through the practices, let us consider
tissues,disease,waltzesover what natural childbirth or
the joints, but surelY is sukhaprasava,
could mean.lt
destroyedby yoga"
is mentioned by medical
doctors,that when the cortex
**rt
of the brain functions proThe purposeof this series perly,the emotions ceasetc
of articles on the possible havean upsetting effect on
application'l of therapy is us. lf one considersthe
rpinly to indicats its poten- effect of fatigue which is a
tial 'and to appraise the phenomenon we live with
amount of depth of insight increasingly,it can be said
the yogis have had on the that emotion or agitation
anatomyand physiologyand occurswhen thereis no resthe wide rangeof applications raininginffuence. Onecould
?

feelthe devif working havoc

when one isweakwith fever.
It is said that the restraint
necessarycomes from cerebral cortex, which has the
power to stop .the disturbanceoriginatingin the subconscious cent;es of the
brain. Henceit is consequential that agitatiqnwill occur
as soon as cortex itself is
disturbed. We know that a
personwhere cerebralcortex
functionsperfectlycan stand
greatpain with the minimum
of agitation. lf there is less
agitation,then the muscles
also functionnormally facilitatingeasychild birth. Thus
the method of yoga practice
as per Sampradaya
is both to
provide the necessarystrength to the uterus and the
secondary muscles that
shouldwork in unisonduring
labour and' a serene mind
that has the capacity to prevent disturbing emotions
from appearing. YogaattemThe lndian Review

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The yoga Ptactices that NaadiSudhi: purification

of
pts to provide both the
are
helPfulfor normaldeliverY Naadis.
physical strength and the
in
mentalcontrol. The expec- aregivenbv Sri Nathamuni
*!t*
verses.
the
following
tant mother is able to direct
childbirth,ratherthanmeekly
Jataraparivrithi : There
submrtting to it, in which
Aadhyam'
are
many variationsin this.
Jatarabhaagasya
case the whole process
The
simplest
one is takenup.
becomes painfully chaotic.
Vivruthihikona
Lie
face
upward, on a
down
Panchakam
Ofcoursethereate conditions
soft
Keep
the legs
carpet.
like Caphalo-pelvicdisproSitahi Naadika
with
and
arms
along
together
portion and other mechaniSudhihi
After
a
few
body.
the
Dwipaathpeelancha
cal obstructive cause that
you feel
and
when
breaths,
may not lendto naturalchildVajrakam.
relaxeddue to steady breaDandaasanam
birth. But some cases of
preferably through
thing,
Poorvataanam
cervicaldystocia which may
at
the throat, inhale
control
be related to psychological
Suknaprasava
arms
and swing them
stretch
Hetawaha.
reasens,or intrinsic neuro
level. On the
to
shoulder
muscular disturbancesmay
next
exhalation,
slightlyrqise
benefit greatly by these
The asanassuggestedare : the headrotateleft and place
practices.
1. Jataraparivrithi
:
Abdo- the left side of the face on
menaestretch.
2. Konasanas:the floor . After a couple of
Thus doing yogasanasonly Five of them. lt is learnt
breaths,on the next exhalaiuith oropermodulated brea- that Sri Nathamunirefersto
tion pressingthe afms, and
thing or Swaasa Uchwaasa, the follwing five Konasanas:
upper body and anchoring
along with the specific i) Utl.itha Trikonaasana.ii) the hip, from the hip swival
pranayamas mentioned by Urdhwakonasana
: Konasana slowly the legs, one by one
Nathamuniwould help (a) a done on either Silsasanaor to
the right side, stretching
relaxed and confident mind, Sarvangasana.
Howeverthese the left sideall along. Close
able to "manage" labour areto be doneonly upto the your eyes,do 6 to 12 inhalaproperly (b) the "delivery 6th month of pregnancy.
tions,exhalations,with very" ^
apparatus" becomes strong, iii) Upavishtakarasana:
Trian- little holding of breath in
relaxedand tunedto function gle pose,sitting. iv) Supta- between. One may stay \
properly. (c) The controlled konasana: Konasana done
upto even 5 minutesin this
breathing in asana and lying down. v) Badhakonastretchingpose. Theninhale
specific pranayamashave a sana: An extensionof UpaIeturn to the starting posisedativeeffecton the mother. vishtakonasana.3. Dwipaation. Repeatit on the other
This also helps in proper dapeetam: Desk pose 4.
side. This is Jataraparivrithi
oxygenationso very neces- Vajraasanam 5. Dandaasa(Refersketch1). lt is helpful
saryto the mother, and the nam: Stick posture6. Poor
in stretchingthe abdominal
f oetus going through the vataanasanam
: Anteriorstreand pelvic muscles. The
diffidultprocessto becomea tchingpose.
long modulated breathing
new born.
helps in relaxed stretching
Pranayamas:1. Seethali: and enhances muscular
for cooling the system. 2. strength.

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:i:
f'

it

Sketch I

exhaleas you lower the trunk

on the right side, just as
much as possible without
unduestrain. Hold the knee
or shin, ankle or place the
palmon the ground by the
side of the right foot, depending upon your ability to
stretch. Inhale, return to
the starting position. Repeat
a few times or stay in uthitha
Trikonasana
fora few breaths.
Then repeat it on the other
side. One may do thisasana
upto the sixth month. A long
exhalation coupled with
smooth movementwill help
getting a good stretchof the
Trikonasana or Traangle that havea good balanceand sides. especially the hip.
Pose': This postureis to be had beenregularlypractising (Sketch2). lf one is even
done carefplly. Only those yoga can continue during slightly unwell, feeling weak
pregnancy.Startwith Sama- 'or giddy, this should prefcrasthirhi. Exhale spreading bly be skipped. lt may be
the legs about 3$' to 4' pref:rable however, to do
dependingupon one's height this posturelying down, as
Take a few normal breaths Jataraparivrithi.
and get a feelfor the posture.
Inhaleraisearms to shoulder
Upavishtakonasana
level. Now, exhaleturn the
headand neck to the left side (Refer sketch 3) This konaso that you look over the left sanais done sittingStartwith
shoulderand bendingthe hip Dandasana. Exhale spread

Sketch2

December'80'-

Sketcn8

55

both the legs as much as the legs becomerelaxedafter

possiblestretchng the groins a whiie in the posture,it will
and thighs. Then
inhale be possibleto geta littlemore
raise the arms over headand stretchof the things, groins,
do a few breaths. Next penneum and the pelvis.
the Referto sketch 4. This can
exhale slightly push
pelvis fotward and hold th e be done only upto the sixth
toes,keepingthechinlocked. month.
This may be possiole upto
6 months. lf holding the
The abovegroup of asanas
toes is not possiblewithout apart from providing ths
bendingforwardtoo much, it
is preferable to keeF arms
overheadand stayfor 6 to 12
breaths. As a counterpose,
exhale,keep the palms on
the groundbehindyour back.
Inhale,raise the trunk, keeping the legs still spread.
Exhalereturn.

necessary pelvic stretch,

improve eirculationand due
to accompaniedlong breathing the abhyasiis generally
more relaxedand hence the
stretchingwill be easier.
The remainingasanasand
certainniyamasmentionedin
yoga texts for pregnent
womenwill follow.

UrdhwakonasanA: lf one
of doingSirsaasana
is'capable
Urdhwaand Sarvaangasana,
sttempted.
be
maY
konasana
Thjs posturs has the added
advantagein that, since in
thesetopsy turvy Postules,
sketch 4

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56

The lndianRevi.w

\*.o^

?*tsr\

S sc-.

(8o

Antenatal Yoga
By S. Ramaswami
' The approachtoYoga these
Then again, thirdly, yoga approach. Those methods
daysmay be classified into is thought of as a therapy arecalledSrishti,Sthithi and
three. Firstly,Yoga is treated for manyailments,as curative Laya. Asanas to be done
as preventive. during the age of growth
as a vaidic philosophy based and especially
Naturally
the
approach
(Srishti),rhosethat are ro be
on the sutrasof Patanjali. lt
deals with all aspects of (chikitsakrama)will be disti- doneduringmiddleagewhen
nctly different from that of a there is neithergrowth nor
Samadhi,
its prerequisites,
its
studentof yogawho approa- decayand thirdly those that
ramification,culminating in
chesit as an art, or a philo- are to be done during the
the realizationof distinctive
sophy.Many textstalk abcut decayingperiod, called the
natures of prakriti and the benefitsof certainasanas, Laya
krama.
indwelling consciousness,pranayamas,
Mudras, bandpurusha.
This leads to has, etc. Accordingto Ayur- YOGA FOR WOMEN
Kaivalyaor Moksha, accor- veda,thosediseasesthat are
It is established
that women
ding to yoga philosophy.
chronicand that cannot be have beenpractisingyoga in
cured or completely eradi- the oldendays. In fact there
catedby medicinealone can are specific yogic practices
YOGA AS AN ART
be and should be attempted for women. SageNathamuni
Yoga, secondly is treated to be cured with yogasanas considersthe specialconditions of women and has
as an art. Yoga is a complete and pranayamas.
prescribed yoga treatment
physical culture (Sarvanga
Followingthis procedure, for tlrem-during pregnancy
Sadhana).Manyasanas,
their
variations
alongwith coordi- certaintextstalk about yoga for the proper development
different of the foetus(garbha vridhi)
nated breathing make it an practice being
art, and it is consideredone dependingupon one's age. or specifically ante natal
of the 64 kalas or vidyas. They would divide people exercises;then asanas that
This physicalcultureitself is accordrngto their stage of specifically tone up the
life and suggest a different "delivery apparatus", and
to many.
fascinating
November'80

41

help normal delivery and d) Padmasana

or lotus pose for about 3 to 6 breaths. tt
Further Sarvangasanam is a vety good stretching
thirdlythose that are useful
(Head movment involving the
and Sirshasanam
in family planning (Mitha
stand) are also sugge- anterior portions of ankles,
santhana)and for contracepsted. This would be the shin,knees,thighsand espetion (garbha nirodha). But
daily routinewhich will cially pelvis,abdomen, neck,
then readers may wonder
facilitate proper foetal sl'nu;6"r. und arms. The
whether these have been
development.Brieflythe c -st is openedup. lt helps
medically tested. lt has to
asanas,are described.
be mentioned
that one should
to tone up the breasts and
have practisedthese asanas
irnproves vascularity and
1) Poorvatana
or Anterior could help later in proper
from earlychildhood-priorto
puberty,or elsemany asanas stretchingposture. This has lactation. A mildervariation
earlier(lndian of it is chatushpadapeetam
are not possibleto do at all beenexplained
Review
1978), as a (lndian Review Juue 1978)
June
at the time necessary-unlike
counterpose
for
Paschima- which could also be attemtaking a pill or undergoing
tanasanam.
Briefly
it is to pted.
instantsurgery. All of them
sit
with
feet
erect
together
however, are logical and
those interestedcould take and stretchedforward. This
2) Dwipadapeetam
or Desk
them up from young age to is calledDandasanaor stick
your
Pose.
Lie
on
back
down
pose.
inhale,
raise
both
Then
see the efficacY of the
Support
the
on
a
soft
carpet.
stretch
and
arms overhead,
system.
ln this article,those yogic
practicesthat are prescribed
for a healthydevelopmentof
the foetesare takenup. Sage
Nathamunigives his prescription in the followingsloka.
Poorvathana
Divipath
BadhakonaPadma
Chatushtayam.
Sirsha,Sarvanga,
pavanayamaihi,
garbho. interlockfingers. Next step neck and head w i th a smal l
vivardhate. is to exhale and keep the soft pi l l ow . E xhal e bendi ng
palmson the ground about the legs at the knees,
one foot behind the back. draw i ng and pl aci ng the teet
It meansthat foetal deve- Then keeping the back
cl ose to the buttocks. D o a
lopmentis helpedby
straight, press the palms, few modul ated breaths w i th
exhale and raise the trunk, chi n l ock or Jal andharaa) purvathanasanam
of An- droppingthe head back, the bandha. l f possi bl e hol d
teriorstretchingposture, chestand pelvis pushed up. the ankl es w i th the hands,
This is
Purvatasanasana
i f not keep the pal ms pressed
cr desk (Sketch1). Inhale returnto
b) Dwipathapeetam
on the fl oor. Inhal e press
Post,
startingposition. Do about the back of the head, neck
6 times,or stayin the posture and al so the feet, rai si ng
c) Badhakonasana

42

Tha InJian_Review

one knee outward so that ths

thi gh i s at about 90o. K eep
the heel pressing against the
peri neum. On the
next
exhafati on, bend the other
knee al so, so that both the
feet ate together and the
heel s pressi ng agai nst the
peri neum. K eep the pal ms
on the toes. S tay for a ' few
n)i nutes,doi ng normal i nhal ati on and exhal ati on. Thi s i s
B adhakonasanam.(sketch 3)

@
the tr unk s lowy a s h i g h a s
yo u c an, ar c hing a n d s tre t..
ch i n g t he s pine. Sta y fo r a
few s ec onds , pu s h i n g th e
hi p (and s t r et c hin g th e l o rry
back in t he pr oc es s ). Ex h a l e ,
sl o wly lower r ng th e b o d y .
Repeat3 t o 6 t im e s T h i s i s
.D wipada P eet am o r d e s k
p ose . ( S k et c h 2) T h e tru n k
ta i sing m ay be d o n e o n
exh alat ion,if one i s te n d i n g
to b g obes e dur in g p re g n -

ancy.
l t i s comparati vel y
easy but a very effective
a s a n a . l t i s e s peci al l yuseful
i ,r re l i e v i n g l o w back pai nso
c o mmo n a m o ng prognant
w o me n .
T H E S T IC K POS E
3 ) B a d h a k onasanam:
Thi s
a s a n as h o u l d b e practi sesdby
w o m e n d a i l y . From D andas a n a , e x h rl e , b e nd and push

It coul d be observed that

unl ess one has been practi si ng thi s asana from chi l dhood, the hi ps w oul d have
become too rrgi d to do thi s
asanaproparl y.Thi s i s theone
asana which stretches the
pel vi c muscl es, and the peri neum w el l so that the normal
devel opment of the foetus i s
faci l i tatedby the etasl i cpel vi c
muscl es. Further i t
al so
hel ps i n toni ng uD the muscl es so that they hel p to bear
dow n at the ti me of del i very.
It is one of the few asanas
recommended for practi ce
even duri ng menstruati on.
4\
P admasanam; The
fourth posture that N athamuni suggests i s l otus pose
or P admasana. l t i s one of
the w el l -K now n asanas and
hol ds the pri de of pl ace
among si tti ng postures. S i t
i n D andasana,exhal e oeepl y
bend ri ght l eg, draw the ri ght
foot cl ose to the body w i th
hands and pl ace i t on top of
the l eft thi gh, i n l i n8 w i ththe
groi n. On the next exhal a-

Noventber'80

43

one feelsextremelysecureotr
the firm base,the lower back
enjoysa freedom and comfort unknowneven in a nrost
cosy couch orsofa. The body
is erect. Naturallythe mind
will be relaxed and alert,
unperturbedby posturaldistractions. This is recommended for both Pranayama
"St
.a
(Sketch4) and some relaxa.,,S
'@
tion procedure like Shanti o n, in a s im ilar fashion, mkhi Mudra(SketchS).
bend the left Kneeand place
the left foot on top of the TWO OTHER ASANAS
@
right thigh. Now you have
from
four,
a very firm baseto sit and
Apart
these
detail (April 1978 and
lower back is relievedof the Nathamunirecommendstwo
December1977)
strainof the outward curve other inverted postures,
normallyfound in squatting. sirsasana (Sketch6) and
Accordingto yogic theory,
Now keepthe palms on the Sarvangasana.(Sketch 7)
kn6es, Iock the chin and do The technigueof doing Sar- diseasesare caused by disnormal breathing,with the vangasanaand Sirasanahas placement of vital internal
mind following the breath. been explained in earlier organsand muscles and the
This is Padmasana.ln this, lndian Review issues in yogic practiceis resorted to
for normalisation. This is
by
soughtto be accomplished
and Sarvangasana.
Sirshasana
Thereare manybenefitsattributedto the practiceof these
asanas. lt has a tonic effect
on the overiesand pelvis by
removalof congestion.
Sirsasana has a sedative etfect.
Pregnantwomen tend to get
circulatoryproblem in their
lower extremities during
pregnancy.lt helpsto restore
has
circulationSarvangasana
th'eadvantageof working on
thethyroidand helpsto tone
it up. A sluggish thyroid
affectsths foetus.
-!l

@
q,4

Nathamunl
Even here,
cautions that the inverted
The Indian Review

The kumbhaka or retention

of
breath should be very
limited, Thefood shouldbe
Satvicand nourishing.

antenatal yoga exercises.

One should avoid all forward
bending movements. And
while practisingpranayama,
it should not bo precededby
kapaalaBhaatior Bhastrika.
paryantam
Shan massakaala
Then Moola and Uddiyana
Sirshasar
vangasadhanam
Bandhas also should be
SudhirgaRechakaPuraavoided. The selection of
kaischa yogic vyayamafor a pregnant
womanis quite effective.
Mithakumbhakayoshi
rhaihi. SAVASANA
Praanayamaihi
Sradhubak
As for relaxationSavaasashaihi nam and Shanmukhi Mudra
(t
Samyak Gatbhovirvar
(Sketch5) can be practised
posturosshould be Perform'
dhate. after Pranayama.Apart from
ed only upto the sixth month
the asanas explained, there
of pregnanay.
It would be clear that are certain others which if
one cannot start to learn practiced from the early
PRANAYAMA
yoga after pregnancy. One ante natal period will faciliApart from the asanas, should have been practising tate normal delivery and
pranayama to be done is regularlyand the above are thesewill be takenup in ths
Nadi Sodhana. (Sketch4) selected by Nathamuni as next issue.

V>i'<V
tt
{i:. *
A>oa1

Novembet'80

45

l*s,*l

R=srtrA *foo't3\

Raksha Prathamam Chakshushlotram

Naasaam
JihvaamTadanutwancha.
prldayam Tundam Naabhim
Yonim
Tatastu RakshathSakalam
Gaathram.
-Yoganjali of my Guru
Sri T. Krishnamacharya.

Ante- Natal Yoga- lll

Carefullyprotect the eyes,

ears, nose,tongue,skin,the By S. Ramaswami
heart, stomach, naval and
the genitals. From out of
such care (by yogabhyaasa), Hencethesemay be prac- back. This and Viraasana
the entirebody becomeswell tised from childhoodthrough help relievelow back silain.
protected.
puberty, to adulthood.
Some of the variations like
liftingthe trunkon inhalation
VAJRAASANA
and back bending help respectively
stretch th pelvis
The f irst of this series of
Apart f rom the asanas
mal<ethe spine
also
and
yoga
articlesdealt with the
mentionedearlier, Vajraasasupple.
practice f or proper foetal
Veeraasanaare
na and
development. The second also helpful, as has been
was on yoga and natural indicated.
PROCEDURE
childbirth,indicatingspecific
Kneel,bendingthe legs,
exercises that ate helpful.
Of the many sitting posMainlyths two topsy turvy turs, Vajraasanais com- with knees, shins and the
postures, upto the sixth parativelyeasy to do and anklestogetherand stretched,
month were recommendedcombines grace and poise, toes pointing outward, so
and the konasanas along It is a good posturefor preg- that you sit on the heels
with their variations were nant women to sit comfor- with the shinson the carpet.
mentionedas they are speci- tably, especiallyf or doing Keepthe palmson the knees.
ficallyusefulfor good pelvic pranayama.lt helpsto,keep stretch the back of the
slretch. The konasanasare the backstraightand derives neck and place the chin a
said to be very helpful gene- its nameas it strengthens
the couple of inches below the
rally for strengtheningsex spine. lt, along with its neckfor Jaaiandharabandha.
organsand couldbe employed variations helps make the Throw the shoulders a little
as correctiveand for proper spinestrong and supple. lt back so that the shoulder
develoP.,rent.
helpsto reducethe pressure bladestend to approximate
on theacdomenfor pregnant each other, forming a ccnal
Jananendriyadhairdyaaya
women unlrke other sitting alongwith spinalcolumn;nd
Konabhedaan Samabhya- p:siticr.s,whi;h put consi- the chest is openedup. In
seth.
derable str-in on the low this position, due to JalanJanuary'81

49

VegenaDhaavanam,
Naatyam
SadaaKuryuhu
dharabandha,a good stretch Aasanaani
is obtained way down the
SudhirgaRechapurakaihi. UchchaihiGoshanamParisp i n e a nd is s aid t o a 3 ti v a te
thyajeth.
Apaana f or c e whic h h a s to
It could be observedthat Garbhapatho
Vikarascha
b e q uit e s t r ong f or n a tu ra l theseasanasare to be perSisooyaAnthaiva Samsach i l dbir t h.
formedwith longandsmooth
yaha.
Thi s V ajr aas anao r s p i n e
p ostu r e is believ edt o b e p e rfecte d by s age D a d i c h i ,
whose s pine bec a me th e
deadl y weapon in t h e h a n d s
of the Dev as .
A few movements crrvinyaasa s as bac k bend i n g a n d
ra i si n g t he t r unk ( t he k n e e l i n g
posi ti o n) will als o.be h e l p fu l .
H owev er , f or war d b e n d i n g
w i l l h av e t o be a v o i d e d .
Vi raas anais a bit m o re c o mp l i ca ted and has b e e n e x pl a i n ed in an ear li e r i s s u e .
These as anas als o h e l p
i mpro v e v as c ular it y o f th e
l ower ex t r im it ies ,
lumbo
sacral r egion and t h e p e l v i c
org ans .
Ap ar t f r om t hes e N a th a muni als o s ugges t s B h a ra d w aj a sa na^ lt has al s o b e e n
e xp l a inel in an ear li e r i s s u e .
Th i s g iv es a s pin a l tw i s t,
wi th out pr es s ur eon th e a b d o me n. B har adwaaja s a n aa l s o
i s h el p f ul in ex pan d i n g th e
ch est a nd wit h t hat th e s p i n e
g ets a c om plet e e x e rc i s e .
Nathar nuni s ugges t s d o i n g
these as anasr egular l yd u ti n g
p re gnanc y
to
fa c i l i ta te
n atura l c hildbir t h.
Danda Padma Bharadwaaja
Vi ra V ajr a S am an i th u .

50

inhalation
and exhalation.As
Running fast, dancing,
per the systemof my Acharya,
asanasare to be done with shoutingin a high pitch are
vinyaasas and coordinated to be avoidedbythe pregnant.
and Especiallythese precautions
long, smoothinhalations
for young priThis
tradition are necessary
exhalations.
violent movemies,
as
these
from
is handeddown
Patanjali.
mentsmay lead to abortion,
or otherwiseharmthe foetes
such as cordaroundtheneck,
placentalseparation
etc.,and
even stillbirth. lt is also
SOME DONTS
necessaryto take particular
care to maintain harmony
Genetally women who with the husband,
(Patipriya).
havebeendoingasanasmay
continue to practice yoga
during pregnancy, except
forward bending exercises ln case of disturbancein
and certainkriyaslike Kapala- sleep during pregnancy,
bhathi. They should also which condition is quite
refrainf rom doing Sirsa,Sar- common, it is suggested
vangaand other more comthat the expectant mother
plicatedtopsyturveypostures
should regulary practice
after the sixth month. The
Ujjayi Praanaayama,
sitting
food should be nourishing
in Padmaasana.
and they must createpeaceful
conditionsat home. Mode- Yadi NidraaVibhangavyaath,
rate.carefullyselectedexerUjjayi AbhyasethSadaa.
cisesas givenabove may be
donefor about half an hour
Thereare many variations
per day to keepthe body and in the practiceof Ujjayi and
mindfit to facilitatenatural herethe simplest,viz., Anuchilcibirth.
loma Ujjayi is explainedfor
practiceby Garbhini.
Sit in any asana,preferably
Padmaasana.There shoulcJ
A few precautions are be chinlock-Jalandharabanin the procs5
dha-stretching
howevernecessary.
The IndianReview

the spine. Both the arms

should be stretchedwith the
palms kept on the knees.
The palms should be open
and the fingerskepttogether.
The elbows should not be
bent.

I
l.
&"'t

F;:;

F'r " ' ^

F.

F. i/'-

r:{E
f.t' ,

T
t.
I
I.
I

I:
;,
'.t :

'.i'

!"

Breathe in slowly and

evenly-the breath being
drawn in through both the
nostrils,but with a rubbing
sensationin the 'throat and
makinga hissingnoise, due
to partial closing of the
glottis. The breathingsensation /thdrvibration)however,
if done properly will be felt
as down below.as the diaphragm.
EXALESLOWLY

tively. The exhalationshould

be done as slowly and evenly
as possible. After the exhalation is completedthe right
arm is brought bact5to its
oiiginal position of being
stretchedwith the palm on
the kneecap.

wifh Moola bandha and

Uddiyanabandha.
Howeveras hasbeenmentioned
Jaalantarabandha
shouldbe maintainedas is
helpful in Apana vaayu's
control.
***

BANDHAS & KRIYAS

After the frfth month garNow what about the bhini shouldpracticePraanaandKriyasso closelY yama very regularly. Two.
Bandhas
? Praanaayamas
associatedwith Pranayama
that arerecomAmong all the kriyas,. the mendedare; Sitali and Naadi
Satwic Kapalabhati Kriya Sodhona Sitali is said to
is almost invariably done havea coolingeffect on the
prior to any Pranayamato system and Naadi sodhana
respiratory removes toxins from the
clear up the
system. Further in all variousNaadis. This is very
Pranayamas
they are usually important Praanayama as
done with the Mula and accordingto my Acharya, as
Uddiyana Bandhas during found in his Yoganjali,Nadis
BahyaKumbhakaand Jalan- are the breedihg ground for
dharaBandhais maintained all diseaseand Naadisodhana
throuqhwherever applicable. pranayama
purifiesthevarious
Howeveras could be inferred Naadis. These Pranaayamas
Kapaalabhatiand the two havebeendescribedin earlier
Bandhas, Uddiyaana and issueof IndianReview.
Moola Bandha should not
AVOID GOSSIP
by Garbhini.
be practised

The breathmay be held for

a few seconds (Mitha kumbhaka)or may be dispensed
with, if, difficult.The breath
holdingis done by constricting the throat, and not by
closingthe nostrilsas is done
in otherPranayama
like Naadi
Sodhana. The arms shculd
continueto remain outstretKapaala Bhaati
ched.
Righthandis now brought
to the nose with the fingers
in Mrigi Mudra {thumb and
little f ingers bent,
and
the othertwo fingersstretched) and the exhalationls ,
regulated,in the first round
throughthe right nostril and
in the second through the
left nostriland so on alterna-

January'81

Avoid all gossipand purBhastraa- poselesssmall

talk (vyartha
bhyaam
delusionand be
samvaada),
Vinaa Praanaaya(na
Matha- carefulnot to let the mind
ha
go tickle (chanchala)by
NoddiyaanakaMoolaakyan lettingtoo niany external inBandhanTaasaamhiSam- f luences. Daily Puja or
accormathan.' prayer (Paraabhakthi)
diiig to tradition and respect
Praanaayamashould be to the Acharyawould help a
practised without kapaala- long way in maintaining
bhaatior Bhastrika.
lt should mental equipoise for an
also not be interspersed expectantmother.

51