28.

Surya Chandra Bedha

Explanation : In Yoga connotation, surya is the right nostril and Chandra, the left. Bheda is
activity.
Description : It differs from nadisodhana in that breathing is done through one nostril.
Sit up straight. Close one nostril and breathe in and out. This is one round. Make four such
rounds. Repeat with the other nostril. In ordinary language, this amounts to stomach exercise.
This froms a part of kapalabhati, hence it is also called "Ardha kapalabhati", meaning "half-
kapalabhati".
Benefits : Stomach, kidneys, spleen and pancreas are activated. It is beneficial to people with low
blood pressure, hyperacidity, peptic ulcer and constipation.
Caution : Do not put any strain on the facial muscles. The chest should not move; only the
lower abdomen must move back and forth. People
with very high blood pressure, and heart diseases, should not do this.

29. Kanta Bhati *

Explanation : "Kanta" is throat and "Bhati" is cleansing in Sanskrit. Description : Sit in
vajrasana. Close the pharynx partiolly, and forcefully let out the breath through the pharynx in
small quantities, with the mouth closed. The tongue should be touching the back of the teeth all
the time. The sound produced during this practice resembles that made by a steam engine.
Holding in the abdomen helps produce the sound easier.
Benefits : This cleans the throat and cranium and stimulates the thyroid gland. It clears the
secretions of the throat and is particularly helpful to

30. Bhadrasana **

Explanation : "Bhadra" in Sanskrit means 'auspicious' or 'prime'. This asana prevents disease;
hence the name.
Description : Sit in Dandasana, fold the legs sideways and keep both feet opposed and touching.
Hold the ankles with the hands and bring the feet closer to the body. The heels should be on
either side of the Shivanee Nadi. The body is kept straight.
Benefits: It prevents hernia. Sciatica is relieved. The leg muscles are strengthened.

* Source : Satkarma Sangraham

'* Source: Hatha Pradeepika, Hatha Ratnavali

31. Baddha Padmasana *

Explanation : "Baddha" in Sanskrit means 'tied up1 or 'rolled up1.

Description : Sitting in Padmasana, hold the toes of the right foot with I the right hand extended
from behind the back. Similarly hold the toes ofl the left foot with the left hand.
31
Baddhapadmasana
Benefits : Arthritic pain of the knee joints is relieved. Concentration oft
the mind improves.

32. Uttana Mandukasana **

Explanation : "Manduka" in Sanskrit means frog. The body in Uttana Man-1 dukasana resembles
an erect frog.
Description : Sit in vajrasana. Straddle the knees half-way behind the back,! the big toes should
oppose each other. The body should be straight. Cross! both arms behind the head and place the
hands on the upper part of thet back. The chin comes into the Jalandhara bandha in this asana.
Benefits : Lung power is improved. Circulation in the walls of the chestj and abdomen, tone is
increased. The bandhas of Jalandhara, Uddiyana and! Moola are all partly involved in this asana.
* Source : Bruhad Yoga Sopanam
♦* Sources: Hatharatnavali, Gheranda Samhita.

32

Utana/Mandukasana

33. Tolangulasana

Explanation : Thula1 or 'tolangin' means weighing scales. The body is. balanced as the pans in
weighing scales.
Description : Sit in Padmasana. Slowly lean back with the help of the elbows. Keep the body
weight on the back and lift the legs. Each palm is placed below the buttock on the respective
side. The centre of gravity lies on the buttocks and hands.
Tolangulasana

Benefits : Muscles of the abdomen, back and neck are strengthened. The muscles of the abdomen
and waist become taut. This asana is good foi
diabetes and piles.

34. Parvatasana

Explanation : 'Parvatham' in Sanskrit means a hill. Description: Assume padmasana. Raise arms
above the head touching the ears. While lowering the arms, exhale. Keep the palms on the knees.
Repeal 3 times.

Parvatasana

Benefits : The stiffness in the neck and shoulders is relieved. Lung power is increased. This
asana is good for people with neck pain.
35. Gomukhasana (Baddha Hastasana) *
Explanation : 'Gomukha' means head of a cow. The legs assume a triangular form and the body
in this posture resembles the head of the cow. Description : Sit in Dandasana. Fold the lift leg
and let the left ankle touch
Source : Hatha Pradeepika, Hatha Ratnavali.

the right buttock. Fold the right leg over the left ? so that the knees are on top of the other. Let
the right ankle touch the left buttock. The testicles should be free of pressure. Sit straight and
raise the right arm over the head. Fold the left arm behind the back. Let the hands hook up
behind the back. Benefits : Prepares one for mulabandha. Lung capacity increases.

Gomukhasana

Caution : Persons with bleeding piles should consult an expert on Yoga before attempting the
asana.

Gomukhasana (Baddhahasta)

36. Simhasana*

Explanation : The body resembles a lion., with claws drawn, tongue dangling and eyes centred
on the middle of the brows.
Description: Start with Dandasana. Fold the right knee and keep the right foot under the left
buttock and the left foot under the right buttock, the right ankle should be over the left one. The
knees are to be kept wide apart and touching the floor. To make this asana easier, the body
weight should be on the thighs and knees. The trunk should lean forward, and the buttocks
should be slightly off the ground. Place the hands on the knees, the fingers spread out. The trunk
and spine should be kept straight protrude the tongue and roar like a lion. If the chin touches the
suprasternal notch, the asana becomes Jalandhara bandha.

Benefits : Throat diseases in the initial stages, and tonsilitis are cured. The neck becomes toned.

37. Kukkutasana **

Explanation : 'Kukkutam' in Sanskrit means a fowl. The body in this posture resembles a fowl.

• Source: Hatha Pradeepika, Hatha Ratnavali ** Source: Hatha Pradeepikarflatha Ratnavali

Description : As in Padmasana, start with a foot-lock. Insert the arms through the spaces between
the knee of one leg and the skin of the other leg. Spread the fingers on the floor this makes
balancing the body easier. With the support of the palms and elbows, lift the body above the
ground.
Kukkutasana
Benefits : The muscles of the abdomen are stretched due to the footlock. This increases the
pressure over the abdominal organs and improves digestion. With maximum inhalation of air,
intra abdominal pressure increases. The functioning of the heart and lungs improves.
Caution : Gastric ulcer, enlarged spleen, heart and lung diseases are contraindications.

38. Bakasana

Explanation: "Baka' means a crane.

Description: Start with Dandasana and assume Padmasana. Spread the hands on the floor.
Supporting the weight of the body on the hands and elbows, lift the body off the ground.
Patience, dexterity and control are a must to balance the body like this. A different method is to
keep the palm on the floor, keep the buttocks close and, without Padmasana bring both knees to
the umbilicus.

• Source: Kapala Kurantaka Yoga

Bakasana

A tip: The distance between the hands must be adjusted conveniently. Do not fold the fingers.
Benefits : The muscles of the arms and shoulders become istrong. Chest muscles also become
strong.
Caution : When the body is lifted up with a jerk, there is a chance of falling forward.

39. Uttana Kurmasana *

Explanation : 'Kurma1 in Sanskrit means a tortoise. This is one of the ten avatars of Lord
Vishnu.
Description: Start with kukkutasana. Hold the hands behind th eneck and lie on the back. Uttana
denotes lying on the back.
Benefits : It is a fine structuring practice for the long and short spinal muscles and the large
muscles of the back such as trapezius, latissimus, dorsi, rhomboids and hamstrings group of
muscles in the thighs. It vigorously compresses the abdominal viscera and the positive intra-
abdominal pressures produced during the performance of the asana help to relieve congestion of
the visceral organs. It improves their tone resulting
* Source: Hatha Ratnavali

Uttana Kurmasana
in better Digestion and elimination.
Caution : Patients suffering from high blood pressure, cardiovascular diseases, peptic or
intestinal ulceration etc. should not perform this practice.
40. Svottanasana or Pavana Muktasana *
This asana is known as Svottana because of practising in lying down on back. Another name of
this asana is Pavana Muktasana. Pavana Mukta releasing wind (bad gases) means gases from the
stomach.
Ardha- Svottanasana :
Sthiti: Lie supine on the ground over the mat or blanket with heels together
and arms stretched above the head.
1. Raise the right leg keeping it straight to 45° from the ground. Keep the left? firmly on the
ground. Inhale partially.

2
.
3
.

Place the right? perpendicular to the ground and complete inhalation.

Bend the right leg and press the knees over the chest holding the legs by interlocked fingers of
the hand. Exhale, continue the movement keeping the knee straight and bringing the leg perpen-
dicular to the ground.

4
.

Take the chin above the knees. Rotate the left leg 3 times in an elliptical fashion and 3 times in
the anticlockwise direction. Breathe normally.
Svottanasana ;
• Source: Kapala Kurantaka Yoga
Svottanasana

l.
Take both legs to 45° position; keep the knees straight and inhale slowly.

2
.
3
.
4
.

Bring the legs perpendicular to the ground and complete inhalation.

Bend the knees, press them on the chest by the hands with interlocked fingers and exhale.
Keep the chin touching or above the knees and maintain the posture in of relaxing way.
Benefits : Svottanasana helps to remove accumulation of gases in the stomach, increase the
digestive power and removes constipation.
Caution: The patients with neck-pain are advised not to raise the head during this practice.

41. Talasana

Explanation : Tala' means a palm tree. With upward stretched arms, the body resembles a palm
tree. This asana is also called Tadasana.
Description : Stand straight, keep the feet 3 to 6 feet apart, lift up the arm straight above the head
and stand on tip of the toes. Breathe in slowly with the arms up and palms together. Stretch all
the parts of the body upwards. Then breathe out slowly bringing the hands down.
Benefits : It helps to increase the height Spine is strengthened. Stomach and intestines are
cleansed. The fat around the stomach and intestines is removed.

42. Vrikshasana *

Talasana
Explanation : In this asana, the body is upright like a tree. This is also
called Ardha Chandrasana.

Description: Stand straight, keep both the legs together. With the right hand lift the right foot and
keep the heel against the right thigh near the hip. The right foot is kept against the left thigh, toes
pointing down. Balance the body in this position. The palms must be kept together in the middle
of the chest in namaskar(greeting). Reverse all the steps and repeat on the other side.

Benefits : Done regularly, the stiffness of the joints of the feet, ankles and
knees is relieved. The muscles of the legs are strengthened. Arthritic pains
are improved.

43. Pada Peethasana*

Explanation: In this asana the person stands on one foot, winds the body and brings the other leg
up towards the back and balances.
Description: Fold the leg as in Vajrasana, Stand on the left foot, bend the right knee, folding the
lower half against the upper. Balancing the body, pull the right foot up with both hands and hold
it against the right buttock. Keep both hands straight Repeat on the other side.
Benefits : All the muscles of the thigh, legs, ankles and feet are stretched. Rheumatic pains are
relieved. The sciatic nerve is activated.

44. Kapala Bhati

Explanation : 'Kapala' is 'Cranium', 'Bhati' means 'to clean'. Surya chandra bheda is called Ardha
kapala Bhati. In this, breathing in and out occur very fast with both nostrils. If done suddenly, the
abdomen gets cramped. The pharynx should not be closed. The lower abdominal muscles must
move back and forth. The rate of breathing should be 120 breaths per minute.
Benefits : In this, the oxygen intake is enhanced. Circulation is stimulated, cardio-respiratory
endurance increases. It is beneficial to people with low B.P.

45. Vamana Dhouti

This is one of the five practices of Ayurveda. In this practice the contents are vomitted.
Description: This should be done on an empty stomach early in the morning. Add 10 grams of
salt in a litre of boiled and cooled water. The water should not be cooled to room temperature,
but should be warm. Drink 4 to 5 gassess of this. After a few seconds bend forward; tickle the
throat with the index and middle fingers of right hand. Vomiting ensues.
Benifits : Respiratory diseases and bronchial asthma are lessened in severity. Flatulence and
hyperacidity are relieved. Gas passage through the anus is also relieved. Digestive juices are
increased and hunger is increased.
♦Source: Hatha Ratnavali

CHAPTER - 4

Introduction : In the previous chapters we have presented a few of the Asanas and other
preparatory practices. Now we move on to Bandhas and Mudras. They are neuro-muscular locks
and gestures. Bandhas are safety locks used during the process of breath-holding-Kumbhakas.
These Bandhas and Mudras are advanced techniques in Hathayoga used mainly for culturing of
emotions.

Types of Bandhas:

Jalandhara Bandha (The Chin Lock)

Explanation : Jalandhara Yogi discovered this Bandha. Hence Jalandhara Bandha was named
after him. There is the Jalandhar city in Punjab. The word "JALA" refers to the brain and the
nerves passing through the neck and "DHARA" denotes the upward pull.
Description: (a) Sit in a comfortable position like Vajrasana, Padmasana in any meditative
posture.
 • Keep the back erect.
• Place the palms on the top of the knees.
• Relax the whole body and close the eyes.
• Inhale deeply, retain the breath inside, bend the head forward and press the
chin tightly against the sternum.
• The chin is to be tightly set in the Jugular notch.
• Stay in the final pose for as long a time you can comfortably able to retain
the breath.

(h) This is Jalandhara Bandha.

Benefits : The chin lock closes the wind pipe and compresses various organs including the sinus
receptors which are located in the throat region. The receptors are pressure sensitive and so the
compression they receive during the Jalandhara Bandha slows down the heart
The bandha cleans the nasal passages and regulates the flow of blood and prana to the heart, head
and the endocrine glands in the neck. The thyroid and parathyroid glands are massaged and their
functioning improved. If Pranayama is performed without Jalandhara Bandha pressure is
immediately felt in the heart, brain, eye balls and in the inner ear. This may lead to dizziness.
Jalandhara accelerate venous drainage from the cephalic region i.e. vital
organs in head and neck. The improved venous drainage will check the
accumulation of CO2in and around the respiratory centres and thereby enable
a person to hold the breath for a longer time.
Concentration : Concentration on Vishuddhi Chakra
Caution: Persons with neck pain, high blood pressure or heart ailments should
not practice without expert guidance.

2. Mula Bandha (Perineum contraction lock)

Explanation : Mula means root or origin or corner. It refers to the principal

region between the anus and the genitals.
Description: (a) Mula bandha should be attempted first in the internal retention
after inhalation.
(b) The practice of contracting the anal sphincter muscles (asvim mudra) helps
one to master mula bandha.
(c) Asva means a horse. This mudra is so called because it suggests the staling
of ahorse.(d) It should also be learnt while doing various asans like pavana muktasana, ustrasana,
paschimottanasana and vipareetakami mudra. Concentration : Concentration on Muladhara
Chakra. Sequence : Jalandhra, Mula and Uddiyana Bandhas in Pranayama practice. Benefits :
The pelvic nerves are stimulated and the associated sexual and eliminative organs toned. The
sphincter muscles of the anus are strengthened and intestinal peristalsis is stimulated. In this way
constipation and piles can be removed. This generates vitality and helps to awaken the
Kundalini. Caution : It should be practised step by step with proper care and perfect guidance. If
any mistake occurs in mulabhanda dry stools are passed.