Yoga Practices

HATHA
YOGA
THE ASANAS
1
Hatha Yoga
as per Hatha Yoga Pradipika - by Swami Swatmarama
-- Yogacharya Vishwas Mandlik
Hatha Yoga Pradipika is one of the most authentic text books on Hatha Yoga, written in
1200 AD by Swami Swatmarama, a great Yoga Guru who formulated the principles of Hatha
Yoga and systematically explained various techniques, its effects on body, mind and states
of consciousness. This is a comprehensive text on Asanas, Pranayama, Cleansing
techniques, Mudras (Mental attitude or gestures), Bandhas (Energy locks), Nada (Sound)
Meditation and many more guidelines for following the path of Yoga.
Swami Swatmarama was the follower of Natha Tradition, (followers of Adi Nath or Lord
Shiva), taught by great Gurus like Gorakshanath and then Matsyendranath. This is the
tradition of sages who live in caves or Himalayas and renounce material life adopting
sanyasa.
Let us see the meaning of word Hatha, it is made up of Ha + Tha. "Ha" means Pingala Nadi
(sun principle) or right nostril and "tha" means Ida nadi, (moon principle) or left nostril.
Nadi means psychic passage of energy which can be compared with nerves in physical body.
Hatha means balance of Ida and Pingala Nadis, or balancing of mental energy of Ida and
Vital / physical energy of Pingala Nadi. Ida Nadi can be compared with Parasympathetic
Nervous system and Pingala nadi can be compared with Sympathetic Nervous System. So
Hatha Yoga practices results in balancing the entire nervous system resulting in balance of
Body and Mind, physical energy and mental energy. The basic purpose of Hatha Yoga is to
purify the Ida and Pingala Nadis and then uniting these 2 forces with the third Psychic Nadi
Sushumna, which carries Kundalini at Ajna Chakra (eyebrow center).
Hatha Yoga Pradipika starts with the Shatkarmas or cleansing processes, these processes
are to remove the blockages in Nadis (psychic / pranic energy channels). A particular
disorder or disease is due to blockage in pranic channel supplying vital / bio energy to the
particular organ related to disorder. Cleansing techniques removes this energy blocks and
the pranic energy starts flowing without hurdles, thus balancing the entire body and mind.
The purification is the first in Hatha Yoga, once the body is free of disease, the next step is
recommended and that is asanas.
Hatha Yoga Pradipika outlines the purpose of asanas, which says that "One can achieve
Sound Health, Stability, Lightness of Body and Mind with Asana". Asana result in disciplining
the Body and Mind.
After the asanas comes Pranayama, it is made up of Prana + Ayama, which means the
control and extension of the Prana or vital energy or bio energy. Pranayama, if practiced
correctly can cure all types of physical and mental disorders, also increase in pranic energy
can increase functioning of brain and may result in Siddhis or perfections or extra sensory
perceptions, Pranayama is used to control the mental energy and mind. But if pranayama is
not done properly, it invites all the diseases. So it must be done under the guidance of
Guru.
Pranayama is considered as a fast way to awaken the kundalini. But if one is not prepared
to take on this high level energy awakening then this may have negative effects on mind
and body. So Pranayama is always practiced under the guidance of Guru.
Bandhas are necessary for practice of Pranayama, Bandha means energy lock. There are
main 3 types of locks, first is Jalandhar Bandha or Chin lock, second is Moolabandha or anus
2
lock and third is Uddiyan Bandha or abdominal lock. These locks are essential while doing
the Kumbhaka that is retaining the air inside or outside of the lungs. If Kumbhaka or
retention is done without Bandhas, it may have a very negative effect on digestive system,
excreatory system, nervous system, brain etc ..
Hatha Yoga also describes Mudras or gestures or Mental attitude, which induce the state of
Pratyahar (Sense withdrawal) and results in spontaneous state of meditation. Several
mudras are mentioned in the Hatha Yoga which include, Vajroli Mudra, Sahajoli Mudra,
Khechari Mudra, Shambhavi Mudra, Viprit Karani etc.
Hari Om
Yogacharya Vishwas Mandlik
Yoga Styles or Yoga Paths orTypes Of Yoga
Karma Patanjali's Ashtanga Jnana Hatha Kundalini

Bhakti Yoga
Yoga Yoga Yoga Yoga Yoga
SwaraYoga Raja Yoga Kriya Yoga Mantra Yoga

Ashtanga Yoga (Patanjali's Ashtanga Yoga - Eight limb / step yoga)
The basis of ashtanga yoga is the Yoga sutras (Sanskrit Verses) of Patanjali. We will
consider the different aspects of yoga while remaining under the guiding principles of
Patanjali's Yoga (Ashtanga Yoga). The Asana, Pranayama, Dharana, Dhyan & Samadhi or
the Yama and Niyama are systematically described by Patanjali in his Sanskrit Sutras
(verses).
1. Yama (Principles)
2. Niyama (Personal Disciplines)
3. Asana (Yoga Positions or Yogic Postures)
4. Pranayama (Yogic Breathing)
5. Pratyahara (Withdrawal of Senses)
6. Dharana (Concentration on Object)
7. Dhyan (Meditation)
8. Samadhi (Salvation)
Hatha Yoga
The term Hatha Yoga has been commonly used to describe the practice of asana (postures).
The syllable 'ha' denotes the pranic (vital) force governing the physical body and 'tha'
denotes the chitta (mental) force thus making Hatha Yoga a catalyst to an awakening of the
two energies that govern our lives. More correctly the techniques described in Hatha Yoga
harmonise and purify the body systems and focus the mind in preparation for more
advanced chakra and kundalini practices.
The Hatha Yoga system includes asana along with the six shatkarmas (physical and mental
detox techniques), mudras and bandhas (psycho-physiological energy release techniques)
and Pranayama (pranic awakening practices). Fine tuning of the human personality at
increasingly subtle levels leads to higher states of awareness and meditation.
1. Yogasana (Yoga Positions)

2. Six shatkarmas (physical and mental detox techniques)
3. Mudras and Bandhas (psycho-physiological energy release techniques)
4. Pranayama (pranic awakening practices)
3
Mantra Yoga
Japa Yoga, Requirements, State of Consciousness in Matra Yoga, Methods of

Chanting, Effects of Mantra, How to Practice & Rules of Mantra Chanting)
Mantra Yoga -
Mantra Yoga has its origin in Vedic Sciences and also in Tantra, infact all the verses
in Vedas are called mantras, it is said that any person who can chant or sing Vedas can
achieve the ultimate salvation or union with supreme consciousness only by chanting the
mantras, which is the aim Mantra Yoga
Bhakti Yoga
Bhakti is a Yoga of devotion or complete faith. This faith is generally in the God or supreme
consciousness in any of the forms. It may be Lord Rama, Krishna, Christ, Mohammed,
Buddha etc. It may be a Guru for his disciples.
Important thing is the person interested in following this path should have very strong
emotional bond with the object of faith. The flow of emotional energy is directed to this
object. Mostly people suppress their emotions and that often reflects in the form of physical
and mental disorders. This Bhakti Yoga releases those suppressed emotions and brings the
purification of inner self.
Continuous meditation of God or object of faith gradually decrease the ego of the
practitioner, which further prevents new distractions, fickleness or even pain and induces
strong bonds of love. Slowly the practitioner looses the self identity and becomes one with
the object of faith, this is a state of self realization.
Karma Yoga
Karma Yoga is a path of devotion to the work. One looses his identity while working, only
selfless work remains. This state is very difficult to achieve. Generally some rewards or
incentives or outcome follows the work and one is attached to this reward or incentive. This
is not the Karma Yoga. Non-attachment with the work and becoming the perfect instrument
of the super consciousness in this manifested universe is the ultimate aim of Karma Yoga.
In the initial stages of Karma Yoga, individual possesses strong sense of ego and
consciously or unconsciously he is attached to the fruits of his efforts or at least praise or
recognition but by continuous involvement in the work and change in mental attitude, one
can surely disassociate himself from the ego and his own personality.
In this state the work becomes worship to the God, it becomes spiritual, also the individual
becomes expert, skilled and Yogi. He achieves stability of mind in all conditions, he is not
disturbed or excited or happy in any of the situations. He becomes divine & his actions
represent God's will.
The essence of Karma Yoga as extracted from 'Bhagvad Gita' says: The world confined in its
own activity except when actions are performed as worship of God. Therefore one must
perform every action sacramentally and be free of your attachments to the results.
Jnana Yoga
Jnana Yoga is the process of converting intellectual knowledge into practical wisdom. It is a
discovery of human dharma in relation to nature and the universe. Jnana Yoga is described
by tradition as a means to obtain the highest meditative state and inner knowledge.
Jnana literally means 'knowledge', but in the context of yoga it means the process of
meditative awareness which leads to illuminative wisdom. It is not a method by which we
try to find rational answers to eternal questions, rather it is a part of meditation leading to
4
self-enquiry and self-realisation.
Some of the components of Jnana Yoga are:
1. Not believing but realising

2. Self-awareness leading to self-analysis
3. Experiencing knowledge
4. Realising the personal nature
5. Developing intuitive wisdom
6. Experiencing inner unity
Kundalini Yoga (From the Tantras)
This system of Yoga is concerned with awakening of

the psychic centers or chakras, which exists in every
individual. (Please refer to the figure) There are six
main chakras in the human beings.
The mind is made up of different subtle layers. Each of
these layers progressively are associated with the
higher levels of consciousness. Each of these levels
are related to the different chakra or psychic center
located throughout the psychic body. There are no of
other chakras apart from the six main, which are
associated with planes below the human level. In all
we have chakras that connect us to animal levels of
mind, to the instinctive realms of being or to the
sublime heights of consciousness.
In Kundalini Yoga, higher-level chakras are awakened
and also the activities associated with these higher
psychic centers.
The basic method of awakening involves deep
concentration on these chakras and forcing their
arousal. Asanas, pranayama, mudra and bandha and
other forms of Yoga such as Mantra Yoga are also used
to stimulate the awakening.
Kriya Yoga
The word kriya means 'activity' or 'movement' and refers to the activity or movement of
consciousness. Kriya also refers to a type of practical or preliminary practice leading to total
union, the final result of practice. Kriya Yoga does not curb mental fluctuations but
purposely creates activity and awakening in consciousness. In this way all faculties are
harmonised and flower into their fullest potential.
Kriya Yoga originated in antiquity and evolved over time through practise and experience.
The full form of Kriya Yoga consists of over 70 kriyas out of which only 20 or so are
commonly known.
The kriya practices are inscribed in numerous tantric texts written in Sanskrit. To date only
a few of these have been translated into other languages. The most authoritative magna
5
opus on the subject of Kriya.
The practices of Kriya Yoga were propagated by Swami Satyananda Saraswati from secret
teachings described in the Yoga and Tantra Shastras. The kriyas, as taught by Satyananda
Yoga™, are one of only two systems of Kriya Yoga recognized the world over, the other
being that of Paramahamsa Yogananda.
Raja Yoga
Raja Yoga usually refers to the system of yoga that is described in the Yoga Sutras of Sage
Patanjali. In this ancient text Sage Patanjali describes eight stages of yoga which are known
collectively as Raja Yoga.
Raja Yoga is a comprehensive yoga system which deals with the refinement of human
behaviour and personality through the practice of the yamas (restraint) and niyamas
(disciplines); attainment of physical health and vitality through asanas (postures) and
pranayamas (pranic breathing techniques); management of mental and emotional conflicts
and development of awareness and concentration through pratyahara (sensory withdrawal)
and dharana (concentration); and developing the creative aspect of consciousness for
transcendental awareness through dhyana (meditation) and samadhi (absorption in the
universal identity).
Swara Yoga
Swara is Sanskrit word, meaning sound or note. It is also a continuous flow of air through
one nostril. Yoga means union, so Swara yoga is a science which is realization of cosmic
consciousness through control and manipulation of breath.
Swara Yoga is science which is a complete study, observations, control and manipulation of
breath or Swara. Pranayama is only related to control of breath in various ways. In swara
yoga, you will find association of breath in relation to activities of sun, moon, various
seasons, physical and mental conditions of individuals etc. So Swara Yoga is more
comprehensive in theory and practices related to breath.
Sun Salutation - Surya Namaskar

Yoga Exercise (Please Do not Practice Without Expert Guidance)
Surya Namaskar:
It is considered as the best exercise for human body. Surya Namaskar consists of important
Yogasanas and Pranayama. The Pranayama and thus its advantages are skillfully
incorporated in Surya Namaskar. The Mantras (Bija Mantras), which are chanted before
practicing are also very useful.
In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to
old age people.Surya Namaskar or Sun Salutation is the best way to burn the calories and
reduce weight. It is often recommended for obesity.
In all one Namaskar includes 10 different positions, they are :

Position Description Diagram / Position Breathing
Graphic
6
Position 1:
Inhale and maintain the position as shown in figure

in standing position with hands joined together near
INHALE
chest, feet together and toes touching each other.
Position 2:
Exhale and bend forward in the waist till palms touch

the ground in line with the toes. Don't bend knees
EXHALE
while performing. At first you may find it difficult to
attain the ideal position but try to bend as much as
possible without bending in knees.
Do’s
- While exhaling bend forward in the waist

- Palms touching the ground, fingers pointing
forward, thumbs at 90 degree angle
- Legs straight
- Try to touch the forehead to the knees
- Relax the neck
Don’ts
- Do not bend the knees.
- Do not keep the neck tense.
Position 3:
Inhale and take the left leg back with left toes on the
floor, press the waist downwards and raise the neck,
INHALE
stretch the chest forward and push shoulders
backwards. Keep the right leg and both the hands in
the same position. Keep the right leg folded.
Dos
- Take the left leg backwards and touch the knee to
the floor, keeping the toes erect.
- The knee of the right leg will be bent
- The knee of the left leg should touch the ground
- Drop the waist/ hips towards the floor
- Gaze is upwards, both arms are straight
Don’ts
- Do not bend the neck forward.
- Do not bend the elbows.
Position 4:
Hold the breath and raise the knee of left leg. Take
the right leg backwards and keep it close to the left
HOLD THE
leg. Straighten both the legs and both hands. Keep
BREATH
the neck straight and site fixed. Keep both the toes
7
erect. Take care that the neck, spine, thighs and the
feet are in a straight line.
Dos
- Take the right leg back and place it beside the left
leg, keeping the toes erect
- Keep the body in one straight line – plank position
- Keep the arms straight
- Gaze forward
Don’ts
- Do not bend the arms
- Do not look towards the floor
- Do not drop the hips/waist towards the floor
- Do not stick the buttocks into the air
- Do not bend the knees
Position 5:
Exhaling bend both the hands in elbows and touch

forehead on the ground, touch the knees on the
EXHALE
ground, keep both the elbows close to chest. The
forehead, chest, both the palms, both the toes,
knees should touch the ground and rest of the body
not touching the floor. Since only eight parts rest on
the ground , it is called ' Ashtanga' position.
Dos
- Bring the body towards the floor placing the 8 parts
on the floor: Toes, knees, chest, palms, and
forehead
- Keep the hands close to the body, next to the
shoulders
- Keep the elbows pointed to the sky and close in to
the body
Don’ts
- Do not touch the thighs, hips, waist or abdomen to
the floor
- Do not touch the chin to the floor
- Do not let the elbows fall away from the body
Position 6:
Inhale and straighten the elbows, stretch the

shoulders upwards, press the waist downwards but
INHALE
dont bend the arms. Keep the knees and toes on the
floor. Push the neck backwards and site upwards.
Dos
- Push the upper body upwards so that the arms are
straight
- Keep the fingers pointed forwards, palms on the
ground, thumbs at 90 degree angle
8
- Open the chest, pull the shoulders downwards
- Drop the head and neck backwards and gaze
upwards towards the sky
- Keep the heels, legs and knees together
- Keep the toes erect
Don’ts
- Do not let the legs or heels be apart
- Do not bend the elbows
- Do not hunch the shoulders towards the ears
Position 7:
Hold the breath, bend the neck downwards and

press the chin in the throat, push the body
HOLD THE
backwards and touch the heels on the ground, raise
BREATH
the waist upwards, do not move the palms on the
floor.
Dos
- Push the body upward so the buttocks and waist
are raised into the air, leaving the body in an
Inverted ‘V’ position
- Take the head and chin towards the chest
- Try to touch the heels to the floor
Don’ts
- Do not bend the legs in the knees
- Do not bend the arms
Position 8:
Hold the breath as in position 7, bring the right leg in

the front and place it in between the hands like in
HOLD THE
position 3 but instead of left leg in the front here
BREATH
take right leg and place left leg in the back with left
knee and toes on the ground.
Dos
- Take the right leg forward and place it between the
hands
- The knee of the right leg will be bent
- The knee of the left leg should touch the ground
- Drop the waist/ hips towards the floor
- Gaze is upwards, both arms are straight
Don’ts
- Do not bend the neck forward.
- Do not bend the elbows.
9
Position 9:
Exhale and bring the left leg forwards as in the

position 2 and place it in between both the arms.
EXHALE
Do’s
- Take the left leg forward and place it beside the
right
- Palms touching the ground, fingers pointing
forward, thumbs at 90 degree angle
- Legs straight
- Try to touch the forehead to the knees
- Relax the neck
Don’ts
- Do not bend the knees.
- Do not keep the neck tense.
Position 10:
Inhaling start getting up and attain the position as in

position 1.
INHALE
10
Yoga for Beginners - Basic Movements (Yoga Positions or Postures or Asanas)
Pre- Neck Shoulder Hand Leg Knee

position Movement Movement Movement Movement Movement
These movements are very useful to beginners, who want to start doing yoga but don't
have any experience of yoga or any other exercise.
Basic Movements-
There are several joints in our body, which needs lubrication and movements. The food we
consume supplies the lubrication and Yoga and other activities provide the movements. In
our regular life some of these joints are overused and some are rarely used which may
create problems at later stage in your life. To help these joints maintain their healthy
condition Basic Movements are necessary also they are useful to prepare your body to take
up Yoga.
Benefits -
1. As your body relaxes all your muscles also relax except those muscles, which are
used in the movements, so one can easily concentrate on the movement / particular
muscle (effort).
2. Aged and persons having diseases also can do these movements without much
strain.
Prerequisites for Yoga -
 Below 12 years of age Yoga postures should not be practiced for long duration and
asanas are to be maintained for very short duration.
 Every day you should practice Yoga for at least 30 to 45 minutes to get maximum
results.
 The best suited time to practice is early morning hours, but it can be practiced in the
afternoon after following food restrictions.
 Food restrictions - stomach should be empty while practicing, that is you should
consume solid food 3.5 hours before practicing and liquid 1 hour before.
 Place should be spacious, clean, airy, bright and away from disturbances.
 Yoga should not be practiced on bare floor but keep mat or carpet below.
 Clothes should be comfortable, loose, clean. Undergarments are necessary.
 Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible.
 Women should not practice Yoga during Pregnancy and menstruation.
 One should have faith in Yoga and what he is doing.
Yoga Positions or Asanas-
 Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical health,
control over mind and power of concentration.
 Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a posture
that is stable and pleasant. A more broad definition of Yogasana according to
Patanjali is "Tatodwanabhighatah" which means practice of Yogasana leads to
disappearance of duality of cold-hot, sadness-joy, happiness-sorrow and so on.
11
 Yoga is different from exercise as it doesn't involve speedy movements, but instead
very slow and steady movements.
 Yoga helps achieve relaxation which reduces stress & strain.
 Very few calories are consumed during Yogasana practice and metabolism rate of the
body also drops which means reduced Aging Process.
 Less food is required as digestive power is increased.
Pre-positions -
STANDING POSITION SITTING POSITION
SUPINE POSITION PRONE POSITION
TOP
Neck: Movement 1 -
 Aim - To increase the flexibility and stamina of

neck muscles.
 Precaution - People with neck problems like
spondilytis should avoid forward bending.
 Procedure - Sit in the Vajrasana Position, keep
your neck straight, then slowly but without jerk
bend your neck forward as much as possible,
back to normal position then bend it backward
Neck Movement and then back to normal, then to the right and
(Kanthasanchalana) Type 1 to the left.
12
Neck: Movement 2 -

neck muscles.
 Precaution - People with neck problems like
spondilytis should avoid forward bending.
 Procedure - Sit in the Vajrasana Position, keep
your neck straight, then slowly but without jerk
start rotating neck clockwise from left shoulder to
backwards then to the right shoulder and to front.
Repeat this in anticlockwise direction starting from
right shoulder.
Neck Movement
(Kanthasanchalana) Type 2
Shoulder: Movement 1 -
 Aim - To increase the flexibility and stamina

of shoulder & back muscles.
 Precaution - No specific precautions.
 Procedure - Sit in the Vajrasana Position,
keep your body straight, with arms by side.
Then slowly but without jerk lift your both
shoulders upwards as much as possible near
to ears, back to normal position.
 Benefits - This posture is useful for people
with back problems.
Shoulder Movement
(Skandhasanchalana) Type 1
Shoulder: Movement 2 -
13
shoulder and back muscles.
 Precaution - No specific precautions.
 Procedure - Sit in the Vajrasana position, keep
your body straight, fold you hands and place left fist
on left shoulder and right fist on right shoulder,
bring both your elbows together near chest, then
slowly but without jerk rotate both these arms in
opposite direction, (left arm anticlockwise and right
arm clockwise) Repeat this in opposite direction
(right arm anticlockwise and left arm clockwise). Shoulder Movement
 Benefits - This posture is useful for people with (Skandhasanchalana)
back problems. Type 2
Hand: Movement 1 -
 Aim - To increase the flexibility and

stamina of hand & shoulder muscles.
 Precaution - If you feel strain while
lifting your hands above ground then do
this with your hands resting on ground.
Hand Movement (Hastasanchalana)
Type 1
 Procedure - Relax in Shavasana position, keep your hands 6 inches away from your
body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5
inch above ground and slowly rotate them towards head without bending elbows,
keep the hands parallel to the ground till both the palms meet, place left palm on
right palm and stretch hands upwards and legs downwards for 5 to 10 seconds, then
slowly but without jerk rotate both the hands back to the normal position via the
same path.
 Benefits - This posture is useful in increasing the strength of neck, shoulders and
the stretching helps retain normal posture.
Hand: Movement 2 -

 Precaution - do not bend elbows while
doing this.
Hand Movement (Hastasanchalana)
Type 2
 Procedure - Relax in Shavasana position, keep your hands 6 inches away from your
body, legs separated with 12 inch distance between them, raise your hands above
ground and slowly take them towards head without bending elbows, place both
hands on the ground, stretch hands upwards and legs downwards for 5 to 10
14
seconds. Then slowly but without jerk bring both the hands back to the normal
position via the same path.
 Benefits - This posture is useful in increasing the strength of neck, shoulders and
hands, the stretching helps retain normal posture.
Hand: Movement 3 -

 Precaution - If you feel strain while lifting
your hands above ground then do this
with your hands resting on ground. The
movements should be slow and
continuous.
 Procedure - Relax in Shavasana position,
keep your hands 6 inches away from your
body, legs separated with 12 inch distance
between them, lift your hands 1 to 1.5
inch above ground and slowly rotate them
towards head without bending elbows,
keep the hands parallel to the ground till
both forearms cross, in this same cross
position raise the arms above and on to
the stomach, then slowly bring both the
hands back to the normal position.
 Benefits - This posture is useful in
Hand Movement (Hastasanchalana) increasing the strength of neck, shoulders
Type 3 and the stretching helps retain normal
posture.
TOP
-----------------------------------------------------------------------------------
Leg: Movement 1 -
15
 Aim - To increase the flexibility and stamina
of legs & hip muscles.
 Precaution - The movements should be
slow & continuous.
 Procedure - Relax in Supine position, keep
your hands around head rotating them side
ways, then lift your left leg and bring it near
to the hip, repeat this procedure for the right
leg. Then slowly bring both the hands back to
the normal position.
 Benefits - This helps development of the leg
muscles and hip joints.
Leg Movement (Padasanchalan)

Type 1
Leg: Movement 2 -

strength of legs & hip muscles.
slow & continuous. Do not bend the knees.
 Procedure - Relax in Supine position,
keep your hands close to your body, then
lift your left leg 30 to 40 degrees above
ground level and rotate it in the clockwise
direction without bending knees, repeat
this procedure for the right leg.
 Benefits - This helps leg muscles and hip
joints.
Leg Movement (Padasanchalana)

Type 2
Leg: Movement 3 -
16
stamina of legs & hip muscles.
slow & continuous. Do not bend the knees.
 Procedure - Relax in Supine position,
Move your hands around and place them at
shoulder height, parallel to the ground,
then lift your left leg and turn it to the right
side as far as possible touching the ground.
Repeat this procedure for the right leg.
Then slowly bring both the hands back to
the normal position.
 Benefits - This helps leg muscles and hip
joints.
Leg Movement (Padasanchalana)

Type 3
TOP
-----------------------------------------------------------------------------------
Knee: Movement 1 -
 Aim - To increase the flexibility and strength

of knee & waist muscles.
 Precaution - The movements should be slow
& continuous.
 Procedure - Relax in Supine position, Move
your hands around your head, then bend your
left leg in knee and rest foot near to hips ,
then turn the knee to the right side as far as
possible. Repeat this procedure for the right
leg. Then slowly bring both the hands back to
Knee Movement (Janusanchalan) the normal position.
Type 1  Benefits - This helps knee joints and hip
joints.
17
Knee: Movement 2 -
 Aim - To increase the flexibility and strength

of knee & waist muscles.
slow & continuous, don't take unnecessary
strains while performing this exercise.
 Procedure - Relax in Supine position, Move
your hands around your head, then bend
your legs in knee and rest feet near to hips ,
then turn the legs to the left side as far as
possible, touch the left knee to the ground
and turn the neck to the right side and relax
all the muscles, continue normal breathing,
then slowly bring both the hands back to the
normal position. Knee Movement (Janusanchalan)
 Benefits - This helps knee joints, hip joints Type 2
and also the spinal column.
Knee: Movement 3 -
 Aim - To increase the flexibility and strength of

knee & waist muscles .
 Precaution - The movements should be slow
& continuous, don't take unnecessary strains
while performing this exercise.
 Procedure - Relax in Supine position.
Move your hands around your head, then bend

your legs in knee and rest feet near to hips ,
keep 12 inches distance between them, then
turn the left leg to the right side to touch the
right toe, press the right leg to the left thigh,
relax all the muscles, continue normal
breathing. Repeat this for right leg, then slowly
bring both the hands back to the normal
position.
Knee Movement (Janusanchalan)
Type 3  Benefits - This helps knee joints, hip joints
and also the spinal column
18
PREPARATORY MOVEMENT
Yogic practices create lot of strain on different organs or parts of the body, our body should
have enough strength to bear this, one should build this stamina with practice. The
preparatory movements provide just the same and help you build the necessary strength
and prepare the whole body for Yogasana.
Following precautions should be taken while performing these movements -

1. Movements should be without jerk or swings.
2. Movements should be slow and smooth.
3. Movements to be tuned with breathing.
Normal Breathing Principles -

1. When the physical movements is in the direction of gravitational pull, i.e. downwards,
exhaling should take place.
2. During upward movement, inhaling should take place.
3. When there is no movement, normal breathing should be resumed.
Preparatory Movements preposition-
 Stand with 1 to 1.5 feet distance between

legs, hands straight and resting the palms on
the sides of the thighs, look straight.
 This posture makes balancing of the body
easy.
Preparatory Movement 1
Preparatory Movement 1 -
1. In preposition, inhaling raise both the hands above the head slowly keeping the
distance same between them.
2. Then exhaling slowly start bending down in the waist till the palms touch the ground,
keep the head pressed towards the knees.
3. Inhaling raise the waist and take position as in 1.
19
4. Exhailing bring the arms back to the normal preposition.
Preparatory Movement 2-
1. In preposition, inhaling raise both the hands from sides, slowly bringing them at
shoulder height and parallel to the ground.
2. Then exhaling slowly start bending forward in the waist, touch the thumb of right
foot by your left hand, keeping the right arm straight above.
3. Inhaling take position as in 1.
4. Then exhaling slowly start bending forward in the waist, touch the thumb of left foot
by your right hand keeping the left arm straight above.
6. Exhaling bring the arms down to the normal preposition.
1. In preposition, inhaling raise both the hands from sides slowly bringing them at
shoulder height and parallel to the ground.
2. Then exhaling slowly start turning to the left in the waist keeping the arms and
shoulder in straight line. At the same time keep knees straight and feet firmly on
ground.
20
4. Then exhaling slowly start turning to the right in the waist keeping the arms and
shoulder in straight line. At the same time keep knees straight and feet firmly on
ground.
1. In preposition, inhaling bring both the hands on waist in such a way that fingers
come to the front side and thumb to the back.
2. Then exhaling slowly start bending forwards in the waist keeping knees straight. Try
to bring the head between the legs.
4. Then exhaling slowly start bending backwards in the waist keeping knees straight.
Try to bend as much as possible and maintain your balance.
6. Exhaling bring the arms down to the initial position.
21
1. In preposition, inhaling bring both the hands on waist in such a way that
fingers come to the front side and thumb to the back.
2. Then exhaling slowly start bending the head and the body in the waist to
the left keeping knees straight. Pay attention to the right side which gets
strain from head to ankle.
4. Then exhaling slowly start bending head and body in the waist to the right,
keeping knees straight. Pay attention to the left side which gets strain from
head to ankle.
1. In preposition, inhaling bring both the hands on waist in such a way that
fingers come to the front side and thumb to the back.
2. Then exhaling slowly bend forward in the waist.
3. Inhaling rotate to the left in the waist and try to attain position no. 2 as in
Preparatory Movement 5.
4. Continue inhaling and rotate backwards as in the position 4 in Preparatory
Movement 4.
5. Exhaling further rotate to the right and attain the position no. 4.
6. Continue exhaling rotate to the front and take position no.2, as above.
7. Inhaling, rotate to the right and take position no.5 above.
8. Continue inhaling, rotate backwards, and take the position no.4 above.
9. Exhaling further rotate to the left and attain the position no. 3 above.
10.Continue exhaling and rotate to the front and attain the position no. 2
above.
11.Inhaling raise the waist and attain the position no. 1 above.
12.Exhaling bring the hands down to the normal position.
22
1. Bring both the hands on the waist.

2. Bend the neck forward as much as possible. The chin should get fixed into
the pit below the Adam's Apple.
3. Straighten the neck.
4. Bend the neck backward so much that its front side feels the strain.
6. Bend the neck on the left shoulder creating pressure on the right side.
8. Bend the neck on the right shoulder creating pressure on the left side.
10.Bring both the hands down and come to the initial position.
1. Keep both the hands on the waist.

2. Bend the neck forward at ease.
3. Rotate the neck round to the left and have the position No.6 of Preparatory
Movement type 7.
4. Rotate the neck further to the back and have the position No.4 of
Preparatory Movement type 7.
5. Then rotate the neck to the right and bring it on the right shoulder (Position
No. 8 of Preparatory Movement type 7).
6. Rotate the neck down to the front (Position No.2 above).
7. Now start rotating the neck to the right as in Position No.5 above.
23
8. Rotate the neck further to the back as in Position No.4 above.
9. Then rotate the neck to the left and keep it on the left shoulder as in
Position No.3 above.
10.Rotate the neck down to the front as in Position No.2 above.
11.Straighten the neck.
12.Bring both the hands down and come to the initial position.
1. In preposition, inhaling raise both the hands up above the head as in the
position no. 1 in Preparatory Movement 1 .
2. Then exhaling slowly bend forward in the waist and try to touch the fingers
to the ground as in the position no. 2 in Preparatory Movement 1, then
bring palms together and keep knees straight.
3. Inhaling rotate to the left in the waist and try to attain position no. 2
Preparatory Movement 5.
4. Continue inhaling and rotate backwards as in the position 4 in Preparatory
Movement 4.
5. Exhaling further rotate to the right in the same bent position.
6. Continue exhaling rotate to the front and take position no.2 as above.
7. Inhaling, rotate to the right and take position no.5 above.
8. Continue inhaling, rotate backwards, and take the position no.4 above.
9. Exhaling further rotate to the left and attain the position no. 3 above.
10.Continue exhaling and rotate to the front and attain the position no. 2
above.
11.Inhaling raise the waist and arms stretched above your head.
12.Exhaling bring the hands down to the normal position.
24
1. In preposition , inhaling raise both the heels, then hands from front to the
shoulder level, keep them parallel to the ground.
2. Then exhaling slowly start bending down in the knees, sit on the toes, try to
maintain the balance with the stretched arms.
3. Inhaling raise your body and take position as in 1.
4. Exhaling bring the arms back to the normal preposition.
1. Bend the left hand in the elbow and raise it to the level of 90 degree angle.
The arms and the elbows be kept close to the body.
2. Catch the wrist of the left hand by the right hand lightly.
3. Close the fingers of the left hand and rotate the wrist slowly from left to
right anticlockwise and complete the cycle.
4. Then rotate the wrist of the left hand from right to left clockwise and
complete the cycle.
5. Bring the right hand down.
25
6. Bring the left hand down and take the initial position. Now take up the right
hand and repeat the above mentioned process.
1. Bend the left leg in the knee and raise it to the level of 90 degree angle.
2. Hold the thigh of the left leg with both the hands and be stable.
3. Now rotate the foot of the left leg in the ankle from left to right
anticlockwise and complete the cycle.
4. Then rotate the same foot from the right to left clockwise and complete the
cycle.
5. Bring both the hands to their places.
6. Bring the left leg to its place. Now take up the right leg and repeat through
the above mentioned process.
26
Yoga Practices - Positions, Postures, Asana
(The Best practice to perfect health)
Asana is a Body posture, it is a Sanskrit word used to describe a position of the body. Patanjali, the
founder of Ashtanga Yoga defines asana as "Steady and comfortable posture". Traditionally many
asanas are practiced in Hatha Yoga tradition, primirarily to achieve better physical and mental health.
Asanas have deep impact on the entire body and mind complex, it affects different systems in the body
like muscular, respiratory, circulation, digestive, excretory, reproductive, endocrine, nervous system.
Standing Position - Yoga Postures or Asana

in standing position
Stand erect with the feet quite close together,
heels and the big toes touching each other.
Hands touching thighs, this position helps
achieve stability of pulse.
List of Postures or Asana In Standing

Position
 Veerasana (Warrior pose)

 Trikonasana (Triangle pose)
 Vrikshasana (Tree pose)
Sitting Position - Yoga Postures or Asana in

Sitting position
This is the sitting position with both legs together
and stretched, toes erect, spine erect and both
hands straight and palms resting on the floor.
List Of Poses or Asana In Sitting Position

 Dhyan Mudra (Meditation gesture)  Vakrasana (Type 2) (Twisted pose)
 Swastikasana (Auspicious pose)  Ardhamatsyendrasana (Half Spinal Twist)
 Samasana (Balance pose)  Sharanagata Mudra (Forward Bending)
 Padmasana (Lotus pose)  Vajrasana (Thunderbolt pose)
 Padmasana (Baddha) (Tied lotus)  Vajrasana Yogamudra (Type 1)
 Padmasana (Utthit) (Lifted lotus)  Vajrasana Yogamudra (Type 2)
 Parvatasana (Mountain pose)  Paschimottanasana (Half) (Half Forward
 Akarna Dhanurasana (Type 1) Bend)
(Bow pose in sitting)  Paschimottanasana (Full) (Forward Bend)
 Akarna Dhanurasana (Type 2)  Januhastasana
(Bow pose in sitting)  Hastashirasana
 Padmasana Yogamudra (Type 1)  Ekpadsahajhasta Bhujangasana (Cobra
 Padmasana Yogamudra (Type 2) pose)
 Dwipadsahajhasta Bhujangasana (Cobra
27
 Vakrasana (Type 1) (Twisted pose) pose)
 Dattamudra
Supine Position (Yoga Postures in Supine

position)
Lie down on the back with legs together, straight
extended, the toes erect and hands straight and
palms resting on the floor.
List Of Postures or Asana In Supine Position
 Uttanpadasana with both legs (leg  Shavasana (corpse pose)
raised pose)  Tadagasana (pond pose)
 Uttanpadasana with one leg  Pavanamuktasana 2 legs (gas release
 Vipritakarani (Inverted pose) pose)
 Sarvangasana (Shoulder stand)  Pavanamuktasana 1 leg
 Ashwini Mudra (Horse gesture in  Ardhachakrasana 1 (half wheel pose)
shoulder stand)  Ardhachakrasana 2
 Matsyasana (Fish pose)  Anantasana 1
 Halasana (Plough pose)  Anantasana 2
 Noukasana (Boat pose)
Prone Position (Yoga Postures in Prone

position)
In this position you lie down in prone on front
side of the chest and abdomen with the chin on
the floor. Both hands lying besides the thighs,
and palms resting on the floor.
List Of Postures or Asana In Prone Position
 Saral Hasta Bhujangasana  Shalabhasana (locust pose)
(Straight arm Cobra pose)  Dhanurasana (Bow pose)
 Vakra Hasta Bhujangasana (Bent  Noukasana (Boat pose)
arm Cobra pose)  Makarasana (crocodile pose)
 Shalabhasana Half (locust pose)
 Adhvasana
Articles related to Asana

 Basic Movement
 Yoga Does Not Mean Exercise  Preparatory Movement
 Types of Asana  Sun Salutation (Surya Namaskar)
 Sun Salutation
28
29
VEERASANA
1 2
3 4
Posture Vira means brave. The way a brave man takes position while attacking his
enemy, the similar position is formed in this asana, hence it is called as
Virasana.
Pre position Standing Position.
Procedure 1. Take the left foot forward and place the left foot on the floor at th e
maximum distance from the initial position.
2. Bring both the hands together, join the palms and place them on the
knees of the left leg. Bend the left leg in the knee in such a way that
the thigh and the calf come in 90 degrees. Keep the right leg
straight.
3. Raise the joined hands up and take them back above the head and
then without bending the hands in the elbows, bend the head
backward and keep the sight backward down.
Position The front leg should be bent in 90 degrees angle and the back leg should be
straight. Keep the toes frontward. The back leg, the back, the neck and
both the hands form a very good arch in this position and this forming of
arch is desirable, too. The body should be weighed backward and keeping
the arms near the ears, the neck should also be bent downwards.
30
Releasing 1. Start bringing the body forward and place the hands on the knee.
Keep sight to the front.
2. Straighten the knee and restore the hands to their original place.
3. Restore the left leg to its place and take up standing position.
Duration It should be maintained for at least one minute, to have the desired strain
and benefits; with practice, duration can be increased to three minutes.
Internal In this asana the joints of the legs, the waist, the spinal column and the
Effects neck get curved in opposite direction. As a result of this, the blood
circulation to these joints is regulated. The spinal column becomes elastic
and its functioning improves. There is pressure on the digestive organs and
the belly gets stretched, which promotes their functioning.
Precaution The process of the backward bending should be slow and controlled, else it
becomes difficult to maintain the balance. The loss of balance may prove
injurious to certain parts of the body. Slow and controlled movements help
in having halt at the needed point and avoiding the unwanted strain.
Note: This asana is to be repeated for the right leg also.
TRIKONASANA
1 2 3
31
4 5
Posture In this asana the position of the body becomes like a triangle (trikon). And
hence, it is called Trikonasana.
Procedure 1. Lift the left leg and place it at a maximum distance towards the left.
2. Turn the toe of the left foot towards the left and inhale.
3. Exhale and bend the left leg in the knee and place the left hand palm
near the left foot toe.
4. Take the right hand forward straight above the right ear and
continue smooth breathing.
Position It is necessary to keep the right hand, mid body and right leg in one
straight line in this asana. The neck and the waist should be kept straight.
The arms of the right hand should be kept touching the right ear. At this
stage, the left leg is kept bent at 90 degree angle, the left arm is kept
straight & its palms placed on the floor. In this position the weight of the
whole body comes on the left hand.
Releasing 1. Exhale and inhailing, bring the right hand to its original place.
2. Straighten the left knee and bring the left hand to its original place.
3. Turn the left leg toe to front.
4. Bring the left leg near the right one and take up the standing
position.
Duration It should be kept for one minute on each side.

Internal Effects In this asana the weight of the body comes chiefly on the calves of the bent
legs and on the muscles of the hand resting on the floor and has nice effect
on them. The stretching of the body has good effect on the muscles of
those parts and improves their functioning. This asana is useful for the
joints of the waist.
Precaution Persons having complaints regarding their waist and the spinal column
should do this Asana under the guidance of Yoga Expert.
Note: This asana is to be done by taking out the right leg.
32
VRIKSHASANA
1 2
3 4
Posture A tree is always in a standing position, remains stable and grows upward.
The similar process is involved in this asana and hence it is called
Vrikshasana.
Procedure 1. Exhale and inhailing take both the arms up above the head from the
sides and join the palms at the top.
2. Lift the heels and stand on the toes and pull the whole body upward.
Continue smooth breathing.
Position Except the toes, the whole body right from the heels to the fingers of the
hands, is stretched upward. Pull the hands upward as much as possible.
The more the body is kept stretched, the more it is possible to keep the
33
balance. Keeping the legs stable, one should pull the body upward, thinking
that he is being pulled up by some force. Taking the asana position
continue smooth breathing, and keep the sight and the mind fixed, as
looking here and there will disturb the balance of the body.
Releasing 1. Inhale, and exhailing bring both the hands down from the sides.
2. Bring the heels on the floor and take up standing position.
Duration As this asana involves balancing, it is enough to maintain it for one minute.
To have certain special results, one should increase this duration to three
minutes.
Internal Effects In this asana all the muscles are stretched in one direction at one time and
then relaxed. This process helps to remove all the strains. The muscles get
rest and relaxation and even the earlier strains caused by other asanas get
removed.
Precaution The asana being simple there is nothing to bother. However, while
stretching the body upward, one should take care to maintain the balance.
DHYANA MUDRA
Posture Sitting
Pre position Sitting Position.
Procedure Palms are kept open and tips of the thumb and index fingers of both the hands are
joined together forming a circle in between them. Remaining 3 fingers are kept
together and relaxed. This position of the hands is called Dhyana Mudra.
Position In sitting position wrists of the hands in this Dhyana Mudra posture are kept on the
respective knees and palsm facing upwards.
SWASTIKASANA
34
1 2 3
4 5
Posture In this asana one leg is placed on another in a peculiar way and then the
position is stabilized. Since ancient times this Swastika is considered as
auspicious symbol and this asana tries to attain the shape of swastika
with legs placed on each other.
Procedure 1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.
2. Bend left leg in knee and place its soul touching inner side of the
right thigh.
3. Bend right leg in knee and place its foot in between the thigh and
the calf of the leg.
4. Keep the wrists of both the hands on the respective knees and
take Dnyana Mudra. Continue normal breathing.
Position In this asana the position of the body is stabilized. Keep the backbone
erect and sight straight. This asana is particularly useful for meditation
and concentration.
Releasing 1. Bring the hands beside the waist.
2. Straighten the right leg in the knee.
3. Straighten the left leg in the knee.
4. Get both the legs together, take the sitting posture.
Duration Within 10 to 12 days' practice of this asana, one can maintain this asana
for 10 minutes. After more practice this period can be increased to 2 to 3
hours. Sitting for long in this asana alone can make one experience the
pleasure of this asana.
Internal Effects As the backbone is kept erect in this asana, its functioning is greatly
improved. Dnyana Mudra further helps in stabilizing pulse beats.
35
Consequently strain on muscles is reduced, which in turn reduces strain
on heart.
Also breathing slows down, collective effect of all this is one can achieve
concentration of mind.
Precaution This asana is very simple and anyone can practice.
Do’s & Don’ts Do’s

- Keep the legs straight in knees with toes pointing to the sky.
- Raise the lower back & buttocks off the ground.
- Hands, upper arms & elbows on the ground while supporting the waist
with the hands.
- Shoulders resting on the ground.
- Head straight and eye sight fixed on the raised toes.
- Note that the legs can be taken towards head for maintaining the
balance.
Advanced variation – legs can be straightened at 90 degrees to the

floor.
Don’ts
- Do not bend the legs in knees.
- Do not take the legs over your head in the position, but you can take
the legs over your head while taking & releasing the position.
- Do not move the neck while in the position.
- Do not keep the legs and back in one straight line as in Sarvangasana
(Shoulder stand).
SAMASANA
1 2 3
4 5
36

Posture In this asana the external organs of the body are kept in such a way that
they stand divided in to two, hence the name Samasan (in Sanskrit
'sama' means equilibrium).
2. Bend left leg in knee and place it touching the thigh of the right leg
in such a way that its heel rests on the procreating organ.
3. Bend right leg in knee and place its foot in between the thigh and
its heel is placed of the left leg.
erect and sight straight. This asana is particularly useful for meditation
and concentration.
on heart.
Precaution People suffering from hydrocele or enlargement of testicles should not
practice this asana.
PADMASANA
37
1 2 3
4 5
Posture Padma means lotus in Sanskrit, in this asana position of the legs look like
blooming lotus. This asana has been given a great importance in the
Yogashastra as it is best suited for Pranayam, Meditation & concentration.
2. Bend left leg in knee and place its toe on the right thigh and heel
on the groin of the left leg.
3. Bend right leg in knee and place its toe on the left thigh and heel
on the groin of the right leg.
erect and sight straight. If the hands are long then slightly bend those in
elbows. There should not be any strain on any of the muscles.
38
on heart.
PADMASANA (Baddha)
1 2 3
Posture Padma means lotus in Sanskrit, in this asana position of the legs look like
blooming lotus. This asana has been given a great importance in the
Yogashastra as it is best suited for Pranayam, Meditation & concentration.
2. Bend left leg in knee and place its toe on the right thigh and heel
on the groin of the left leg.
3. Bend right leg in knee and place its toe on the left thigh and heel
on the groin of the right leg.
erect and sight straight. If the hands are long then slightly bend those in
elbows. There should not be any strain on any of the muscles.
on heart.
PADMASANA (Utthit)
39
1 2 3
Posture In this Asana the whole body in Padmasana is lifted up with the help of
the hands, and therefore it is called Utthita Padmasana. The whole body
weight is on both the hands.
Pre position Padmasana Position.
Procedure 1. Leave the Dhyan Mudra of the hands and keep them beside the
waist as in the sitting position.
2. Exhale, and inhailing, lift the whole body with the help of the
hands and stabilize this position keeping the breathing smooth.
Position While lifting the Padmasana, do not allow the knees to come down. It is
very important to stabilize this Asana. In order to maintain the balance,
keep the shoulders slightly backward. Keep the eye sight ahead and
fixed.
Releasing 1. Inhale, and exhaling, get the body on the floor slowly.
2. Keep both the hands on the knees and restore Dhyan Mudra.
Duration Since the whole weight comes on the hands and further it is to be
balanced on the hands, this Asana should be maintained for thirty
seconds or so. There is no point in increasing duration.
Internal Effects In addition to the advantages of Padmasana it has good effect on the
intestines and the muscles of the body by having good pressure on them.
Precaution While lifting the body on the hands, one may lose balance and fall
backward; so one must be careful at this point.
PARVATASANA
40
1 2 3
Posture The body is stretched to look like a mountain peak and so it is called the
Parvatasana (parvat means mountain in Sanskrit).
Pre position Sitting Position: Padmasana

Procedure 1. Take both the hands forward and lock the fingers of both the
hands together.
2. Take the hands over the head and turn the palms downside up
facing the roof. Stretch the body upwards with the arms stretched
towards the sky.
3. Stabilize the position and continue normal breathing.
Position In this asana stretching of the body is important but body is not actually
lifted.
Releasing 1. Relax the body and bring the hands as in position 1 in figure
above.
2. Take the position as in Padmasana.
3. Straighten the left leg in the knee then straighten right leg.
Duration You can maintain this asana for long time without any problem.
Internal Effects Stretching the arm, back and abdominal muscles improves the functioning
of theses parts of the body. This helps cure certain problems of spinal
column & cord.
AKARNA DHANURASANA (Type1)
41
1 2
3 4
Posture In this asana the body is stretched more like a string of bow when pulled
at the time of archery.
Procedure 1. Bend the left leg in knee and keep the foot on the thigh of right leg.
Keep the right leg straight.
2. Hold the big toe of the left leg with right hand, hold it between the
thumb and index finger and other 3 fingers to have a good grip of
the thumb. Hold big toe of the right leg with left hand.
3. Exhale and inhaling start lifting the left foot with the right hand and
pull it up to ear. Keep the trunk and neck erect and the sight fixed
on the other end of the left hand.
4. Continue normal breathing.
Position While trying to raise the foot up to ear, one tends to bend neck. But this is
wrong, initially it may be difficult but it does not matter. Only care should
be taken to keep the neck and trunk straight. Try to pull up the foot as
much as possible.
Releasing 1. Inhale and exhaling, start bringing the foot down and place it on
the thigh.
2. Restore the hands to their place.
3. Take the left foot to original position.
Duration This asana exerts great strain and one can't maintain it for long but with
practice one can maintain it for up to 30 seconds.
42
Internal Effects In this asana great strain is exerted on hand, legs and joints of waist and
the knees. Consequently the efficiency of the organs increases.
Precaution One should avoid the temptation of attaining the ideal position if strain is
unbearable.
AKARNA DHANURASANA (Type2)
1 2
3 4
Posture This Asana involves another system of pulling the leg which gives the
impression of a bow with an arrow to be shot and hence, the name
Dhanurasana.
Procedure 1. Bend the left leg in knee and keep the foot on the thigh of right
leg. Keep the right leg straight.
2. Hold the big toe of the left leg with left hand, and that of the right
leg with the right hand.
3. Exhale, and inhaling start lifting the left leg with the left hand and
pull it up to the left ear, and stabilize it at that point.
Position When one leg is lifted, the other leg and hand should be kept straight. The
sight should be fixed on the other end of the straight hand.
Once the Asana Position is taken, smooth breathing should continue.
Releasing 1. Inhale, and exhaling bring the left leg on the thigh of the right leg.
2. Restore both the hands to their place.
3. Straighten the left leg and take the sitting position.
Note: Do this asana in the above mentioned manner by taking up the

right leg on the thigh of the left leg bringing in relevant changes in the
43
position.
Duration This latter Asana exerts more strain than the former. It should also be
maintained for thirty seconds to experience its benefits.
Internal Effects In this asana the direction of strain is towards the joints of the waist.
Precaution The person with weak waist joints should not do this asana as it brings
great strain to the joints.
PADMASANA YOGAMUDRA (Type1)
1 2 3
Posture This Asana is performed in Padmasana Position.
Pre position Padmasana Position

Procedure 1. Inhale and take both the hands back and keep the palms facing
outside interlocking the thumbs. Keep both the hands straight.
2. Exhailing bend in the waist and rest the forehead on the floor.
Position In this Asana one has to sit in Padmasana and bend in the waist fully. In
this process the abdomen gets folded and that is expected, too. Further
in order to get the abdomen folded properly, one should try to set the
forehead on the ground quite away from the body. Once the bending
process is over, continue smooth breathing.
After some practice, while bending in the waist, keep the back bone
straight to experience its nice results. After taking the position, try to
relax the body.
Releasing 1. Exhale and inhaling be straight in the waist.
2. Restore the hands on the knees and take up Dhyana Mudra.
Duration It should be retained at least for one minute to get its benefits. After
sufficient practice this duration can be extended upto five minutes and
not beyond that.
Internal Effects As the belly gets folded in this Asana, there comes tremendous pressure
on intestines, liver, spleen, certain glands, etc., and this pressure
44
improves their functioning and removes complaints regarding digestive
system & constipation. This Asana is also used to awaken the kundalini
shakti, which, however, requires its prolonged practice.
Precaution One should take care while bending in the waist. Bending process should
be slow and should go with the exhailing process or else one may suffer
from air or gas accumulation in the belly. The people with back problem
should practice this Asana only after consulting some Yoga Expert.
PADMASANA YOGAMUDRA (Type2)
1 2 3
Posture This Asana differs from the earlier one only in the position of hands.
However, this latter variety is more difficult than the former. Besides, it is
a more advanced state and naturally more beneficial. One should first
practice type 1 and then pass on to type 2.
Procedure 1. Inhale, and exhailing set both the palms near the belly below the
navel resting on the heels of the legs. Keep the right hand palm on
the left hand palm. Keep the fingers quite together.
2. Exhailing bend in the waist and place the forehead on the ground.
When the bending process is over, continue smooth breathing.
Position The position of this Asana is the same as type 1. except the position of
the hands. Here first both the palms are placed at the navel. Then, while
bending forward, keep the elbows erect and stuck to the chest ribs.
Releasing 1. Exhale and inhailing get straight in the waist.

2. Keep the hands on the knees and take up Dhyana Mudra.
Duration It is desirable to maintain this Asana at least for one minute to have the
expected benefits. After prolonged practice the duration can be increased
up to five minutes.
Internal Effects Owing to the placement of the palms at the navel, there is more pressure
on the belly. This increased pressure makes the benefits of the earlier
Asana more prominent.
Precaution This Asana should be done after good practice.
45
VAKRASANA (Type 1)
2 3 4
Posture This Asana is designed to twist the spine to the right and left side in from
its erect position. The spine is made up of highly elastic joints and can be
moved to any direction.
Procedure 1. Bend the left leg in the knee and place its heel near the thigh.
Keep the sole of the left foot flat on the floor and the thigh and
knee touching to the chest.
2. Place the left hand in front of the right hand in such a way that
the fingers of both the palms face each other and the palms
remain flat on the floor.
3. Now turn the neck and the trunk to the right, twisting the spine
and look back above the shoulder. Continue smooth breathing.
Position 1. In this Asana the spine is to be kept straight.

2. The lower end of the spine and both the hips be placed well on
the floor and stabilize them.
3. Then with the support of the neck and shoulders twist the upper
vertebrae to the right. At the same time, the standing knee be
kept close to the chest.
4. Alongwith the neck, the sight should also be turned to the right
side and stabilize it in that direction.
46
Releasing 1. Turn the neck to the front.
2. Restore the hand to its place.
Note: Following the above mentioned process, practice this Asana

placing the right leg in folding position.
Duration This Asana should be retained for minimum two minutes on each side.
With more practice this duration can be increased to six minutes.
Internal Effects The elasticity of the spine increases as it gets twisted in its erect
position. Alongwith the spine the belly and other internal organs also get
twisted and receive the desired strain. It also has very good effect on the
spinal cord and its functioning is improved.
Precaution One should avoid the temptation of attaining the ideal position if strain is
unbearable.
VAKRASANA (Type 2)
1 2
3 4
Posture This is the advanced stage of Vakrasana. Here the spine is twisted with
the support of the knee alongwith the shoulder, and hence it involves
more strain.
Procedure 1. Bend the left leg in the knee and place it near the thigh of left
leg.
2. Place the right hand beyond the folded knee of the left leg and in
front of the left hand. Keep the palms of both the hands in
opposite direction. There should be a distance of one foot
between the two hands.
47
3. Press the standing left knee with the right hand and shoulders,
and twist the neck to the left. Turn the sight also in the same
direction and continue normal breathing.
Position 1. In this Asana the spine is to be kept straight.

2. The lower end of the spine and both the hips be placed well on
the floor and stabilize them.
3. Then with the support of the neck and shoulders twist the upper
vertebrae to the left. Alongwith the neck, the sight should also
be turned to the left side and stabilize it in that direction.
4. In Vakrasana (Type 1) the spine is twisted only with the help of
the shoulders. Here the shoulders, the knee and the hand are
placed in such a way that there is more pressure on the spine.
Releasing 1. Turn the neck and the sight to the front.

2. Restore the right hand to its place and set right the palm of the
left hand.
Note: Perform this Asana by taking up the right leg making relevant
changes.
Duration It should be maintained for two minutes on each side to have the
expected benefits. With practice, it can be maintained up to six
minutes.
Internal Effects The elasticity of the spine increases as it gets twisted in its erect
position. Alongwith the spine the belly and other internal organs also
get twisted and receive the desired strain. It also has very good effect
on the spinal cord and its functioning is improved.
Precaution One should avoid the temptation of attaining the ideal position if strain
is unbearable.
ARDHA MATSYENDRASANA - Half Spinal Twist Pose
Half Spinal Twist pose is one of the best and most important asanas in Hatha Yoga. It has a huge amount of benefits which cover all the body systems.
(arDHa-matsya-eendra-asana)
Ardha + Matsya + Indra + Asana OR Ardha + Matsyendra + Asana
Ardha = Half
Matsya = Fish
Eendra = King
Asana = Posture
Matsyendra – Founder of Hatha Yoga & Nath Tradition
Full Spinal Twist position was the favourite meditation pose of the Sage Matsyendranath so this pose is named after him. However, as it is a little
difficult to practice a simplified form Half Spinal Twist came about.
48
Taking the asana position:
1. Bend the left leg and place the left foot on the ground over the right knee.
2. Bend the right leg and fold it so that it is resting on the ground with the right heel near the left buttock.
3. Bring the right hand over the left leg and grab the big toe of the left foot.
49
 Inhale and exhaling twist the trunk of the body as much as possible, turning the neck so the gaze is over the left shoulder and
encircle the waist with the left hand with the palm facing outwards. Continue to maintain the asana, breathing normally.
The asana position:

In this position there is a strong twist on the spine and abdomen. The right arm is pressed against the left knee and the left arm is wrapped behind the
back, leading to an increased twist on the body. The chest is open and the spine is erect. One side of the abdomen is compressed and the other side is
stretched. The right leg and knee remains on the floor. The left knee should be close to the right armpit.
Releasing the asana position:
1. Inhale and exhaling turn the neck back to face the front.
2. Release the hands and place them beside the body.
3. Straighten the right leg.
4. Straighten the left leg and return to sitting position.
5. Practice the same on the opposite side.
Anatomical focus:
The spine, hips, abdomen, chest and arms.
Awareness:
The twist on the spine, abdomen and relaxed breathing mostly focusing on chest breathing.
Do:
 With the right hand, hold the left big toe from the left of the left knee. If it is difficult to hold the toe then one can hold the ankle or
raise the toes keeping the heel on the ground.
 keep the spine vertical, do not bend or drop the shoulder, you can keep the hand on the ground to support the shoulder.
 Encircle the lower back with the left arm, palm facing outwards.
 Turn to the left side in the spine; turn the shoulders and head to the left.
 Try to keep both of the buttocks firmly on the ground.
 Only twist as far as you can and keep your back and neck straight.
Don’t:
 Lift either of the buttocks off the ground or sit on the heels.
 Let the back or neck bend forward.
 Overstrain the knees and hips.
 Lift the left sole of the foot from the floor.
Benefits:
 Increases the elasticity of the spine, tones the spinal nerves and improves the functioning of the spinal cord.
 Stretches the muscles on one side of the body whilst compressing the muscles on the other side.
 Relieves back pain and stiffness from between the vertebrae.
 Useful for slipped disc.
 Massages the abdominal organs and increases the digestive juices making it useful for loss of appetite and constipation.
 Useful for diabetics, with concentration on the pancreas.
 Regulates the secretion of bile and adrenaline.
 Relieves tension that may have built up in the back from forward and back bending asanas.
 Opens the chest and increases the oxygen supply to the lungs.
 Loosens the hip joints, relieving stiffness.
 Releases tension in the arms, shoulders, upper back and neck.
 Increases purification of the blood as well as the internal organs.
 Improves round shoulders.
Benefits for Women:
 Increases the circulation to the pelvic region and therefore providing fresh blood, nutrients and oxygen, improving the health of
the reproductive organs as well as the urinary system.
 Useful for preventing urinary tract disorders.
 Beneficial for menstrual disorders.
50
Therapeutic applications:
Diabetes
Constipation
Anorexia
Cervical Spondylitis
Urinary tract disorders
Menstrual disorders
Indigestion
Precautions and Contra-indications:
 Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
 People with Heart, abdominal or brain surgeries should not practice this asana.
 Care should be taken for those with peptic ulcer or hernia.
 Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be
avoided.
Duration:
To begin with this asana may be held for only a short time but should gradually be built up to 2 minutes. After more practice it can be held for up to 5
minutes on each side.
Additional section -
Variations and tips:
If it is difficult to hold the foot or remain in the position there are some other variations that can be used to begin with.
 The right leg can be kept straight instead of wrapping it around the body and/or the left foot can be placed a little further away
from the body, closer to the right foot.
 Instead of the holding the left foot with the right hand the feet can be raised, closer to the hands.
 Instead of holding the toes the right arm can be bent with the hand pressed against the left shoulder or the left knee can be held
by both the arms.
 If it is difficult to balance the left hand can be placed close to the body with the palm on the ground supporting the torso instead
of wrapping it behind the back.
If one wants to get more stretch between the shoulder blades then one can wrap the right arm under the left leg and behind the body, clasping the left
hand.
If there is discomfort sitting on the floor then one can sit on a pillow.
Preparatory poses:
Leg movements
Vakrasana Type 1 and 2
Follow up poses:
After practicing this pose consistently for some time full Matsyendrasana can be practiced.
Compiled by -Jigyasu Bhaktiratna (Kate Woodworth)
SHARANAGAT MUDRA
51
2 3
Posture The position of the body in this Asana reflects the feeling of submission to
God. The desire of submitting and becoming one with the Almighty God is
central theme of this Asana.
Procedure 1. Exhale, and inhaling raise the hands upward from the sides and
join the palms.
2. Exhaling, bend in the waist and touch the forehead on the floor
keeping the hands straight. After taking the final position, continue
smooth breathing.
Position 1. Like Yogamudra here too the abdomen gets folded. Further,
attempt should be made to have this fold as complete as possible.
The frontward stretched arms greatly help in getting this fold.
However, the hands should be kept as much outstretched as
possible.
2. Keep the knees resting on the floor and the spinal column straight.
3. Place the forehead on the floor at farthest distance from the
crossed legs. While outstretching the hands, keep the arms
touching the ears. Keep the breathing normal.
Releasing 1. Exhale, and inhaling start raising the arms, neck and the trunk and
straighten it in the waist. Keep the hands outstretched above the
head.
2. Exhaling, bring both the hands down from the sides and take up
Dhyana Mudra.
Duration This Asana should be maintained at least for one and half minute to have
the desired benefits. After practice this duration can be increased to three
minutes.
Internal Effects This Asana prepares the Sadhaka mentally for the desired submission to
the Almighty God.
Precaution
VAJRASANA
52
1 2 3 4
Posture Like Padmasana, this is also the Asana for meditation. One can sit
comfortably for a prolonged period in this Asana.
Procedure 1. Fold the left leg in the knee and place the toe on the floor.
2. Fold the right leg in the knee and place the toe on the floor and
join the two toes.
3. Sit on the pit formed by the parted heels.
4. Place the palms on the knees.
Position It is important to keep the spine, the neck and the head, upright in one
straight line in this Asana. Keep the sight fixed at the level of the height.
Don't have any pressure on the hands. The whole weight of the body be
set on the spine. Continue smooth breathing, when the final position is
attained.
Releasing 1. Remove the palms from the knees and bring them to the sides.
2. Take out the left leg and straighten it.
3. Take out the right leg and straighten it.
4. Take the sitting position.
Duration After a little practice, this Asana can be maintained for a long time. In the
daily routine it should be kept for five minutes to experience good results.
With more practice it can be kept for three hours.
Internal Effects Along with the body, the mind also gets stabilized in this Asana. Hence, it
is preferred for meditation in this Asana. Hence, it is preferred for
meditation and concentration. This Asana is alsofound to be good for
Pranayama.
The special fold of the legs forms one Bandha in this Asana. Consequently
the blood circulation in the waist - downward parts is controlled. For this
reason this Asana is recommended after Shirshasana.
Precaution The people having stiff joints and whose movements have become
difficult, should practice this Asana with a lot of care. Such persons should
practice this Asana after getting the joints free and relaxed.
VAJRASANA YOGAMUDRA (Type 1)

53
Posture This Asana is performed in Vajrasana Position.
Pre position Vajrasana Position

Procedure 1. Inhale and take both the hands back and keep the palms facing
outside interlocking the thumbs. Keep both the hands straight.
2. Exhailing bend in the waist and rest the forehead on the floor.
Position In this Asana one has to sit in Vajrasana and bend in the waist fully. In
this process the abdomen gets folded and that is expected, too. Further
in order to get the abdomen folded properly, one should try to set the
forehead on the ground quite away from the body. Once the bending
process is over, continue smooth breathing.
After some practice, while bending in the waist, keep the back bone
straight to experience its nice results. After taking the position, try to
relax the body.
Releasing 1. Exhale and inhaling be straight in the waist.
2. Restore the hands on the knees and take up Vajrasana Position.
Duration This Asana being simple can easily be maintained for two minutes and
even more.
Internal Effects As the belly gets folded in this Asana, there comes tremendous pressure
on intestines, liver, spleen, certain glands, etc., and this pressure
improves their functioning and removes complaints regarding digestive
system & constipation. This Asana is also used to awaken the kundalini
shakti, which, however, requires its prolonged practice.
Precaution One should take care while bending in the waist. Bending process should
be slow and should go with the exhailing process or else one may suffer
from air or gas accumulation in the belly. The people with back problem
should practice this Asana only after consulting some Yoga Expert.
VAJRASANA YOGAMUDRA (Type 2)
54
Posture This Asana differs from the earlier one only in the position of hands.
However, this latter variety is more difficult than the former. Besides, it
is a more advanced state and naturally more beneficial. One should first
practice type 1 and then pass on to type 2.
Pre position Vajrasana Position.
Procedure 1. Inhale, and exhailing set both the palms near the belly below
the navel resting on the heels of the legs. Keep the right hand
palm on the left hand palm. Keep the fingers quite together.
2. Exhailing bend in the waist and place the forehead on the
ground. When the bending process is over, continue smooth
breathing.
Position The position of this Asana is the same as type 1. except the position of
the hands. Here first both the palms are placed at the navel. Then,
while bending forward, keep the elbows erect and stuck to the chest
ribs.
Releasing 1. Exhale and inhailing get straight in the waist.
2. Keep the hands on the knees and take up Vajrasana Position.
Duration This Asana should be maintained for one and half minute to have the
expected results.
Internal Effects Owing to the placement of the palms at the navel, there is more
pressure on the belly. This increased pressure makes the benefits of the
earlier Asana more prominent.
Precaution This Asana should be done after good practice.
PASCHIMOTTANASANA (Half)
1 2
55
3 4 5
Posture Ardha Pashchimottanasana is not an independent Asana. But since

Paschimottanasana (full) is difficult to practice, Pashchimottanasana
(ardha) is designed to enable the body to take the full position later.
Procedure 1. Fold the left leg in the knee and place the heel of the left foot near
the thigh of the right leg.
2. Only inhale.
3. Exhaling, hold the big toe of the right foot with the left hand and
encircle the right hand round the waist.
4. Exhale completely, and bend downwards and touch the forehead to
the knee. Don't allow the knee to raise. Continue smooth
breathing.
Position The process of downward bending is the same as in Pashchimottasana

(full). In this Asana one leg is folded and the calf and the thigh are kept
to the floor.
Releasing 1. Exhale, and inhaling, start raising the head.
2. Restore both the hands to their place.
Note: Practice this Asana by folding the right leg making the relevant
changes.
Duration Initially, even if it is maintained for thirty seconds, one experiences the
benefits. Of course, after practice, it should be increased to four to five
minutes.
Internal Effects Basically this Asana prepares the body for Pashchimottanasana (full).
Precaution While bending downward, there is the possibility of the knees and thighs
being raised, and this should be avoided.
PASCHIMOTTANASANA (Full)
56
1 2
3 4
Posture The front side of the body is called east side, while the back side is called
the west side. In this Asana complete back side, i.e., the west side, right
from the heels to the forehead, gets stretched and therefore, it is called
'Pashchimottanasana'.
Procedure 1. Only inhale.
2. Exhale, and hold the big toes of both the feet with both the hands.
3. In exhaled state bend downward and rest the forehead on the
knees. Continue smooth breathing.
Position 1. After bending down, keep the heels, calves, thighs completely
touching to the floor, keeping the spine straight, rest the forehead
on the knees and continue smooth breathing. Try to rest the
elbows on the floor.
2. Since here the abdomen gets completely folded, it becomes
necessary to bend only after complete exhalation.
3. One should bend downward as much as one's body permits and
then try to stabilize at that point, keeping the breathing smooth.
Do not try to raise the knees in order to get the forehead on to the
knees.
4. After taking the position, relax the whole body and automatically
the head, shoulder, chest will come down owing to their weight
and relaxation.
Releasing 1. Exhale, and inhaling, start raising the head.

2. Restore the hands to their place and take up the sitting position.
57
Duration One finds it difficult to take up this Asana initially. But with practice and
patience it can be maintained for thirty seconds. Later one certainly
succeeds in having the final position and the duration is also increased to
three minutes.
Internal Effects 1. As the whole of the west side gets stretched, they get purified and
their functioning is greatly improved. At the same time, the
muscles of the front side get contracted and there is pressure on
the lungs, intestines and other internal juice producing glands. As
a result of this their functioning is also improved.
2. It is very useful in setting right the troubles concerning the lumber
part of the spinal cord and the digestive system.
3. Further, there is very sensitive part in our body known as
Kundalini lying in dormant stage. This Asana is supposed to
activate it.
Precaution It has been said that this Asana is useful for the troubles of the spine. Yet
people suffering from such troubles should practice this Asana only after
consulting some Yoga experts.
JANUHASTASANA
Posture In this asana the body is stretched more like a string of bow when pulled
at the time of archery.
Pre position Sitting Position: Vajrasana.
Procedure In Vajrasana place both the palms on the ground ahead of knees touching
each other, push neck backwards and chest forward with waist pushed
downwards, in this posture relax all the muscles, continue normal
breathing.
Position
Releasing
Duration
Internal Effects
Precaution
HASTASHIRASANA
58
Hastashirasana
Posture
Pre position Sitting Position: Vajrasana.

Procedure In Vajrasana bend forward in waist & place both the elbows on the ground
6 to 8 inches apart and ahead of knees with palms supporting head, in
this posture relax all the muscles, continue normal breathing.
Position
Releasing
Duration
Internal Effects
Precaution
EKPAD SAHAJHASTA BHUJANGASANA
Posture
Pre position Sitting Position: Vajrasana, Hastashirasana.
Procedure In Hastshirasana stretch left leg backwards completely, in this posture
relax all the muscles, continue normal breathing. Repeat this for right leg
stretched backwards.
Position
Releasing
Duration
Internal Effects
Precaution
DWIPAD SAHAJHASTA BHUJANGASANA
59
Posture
Pre position Sitting position, Vajrasana, Hastashirasana.
Procedure In the hastashirasana posture stretch both the legs backwards as shown
in figure, keep 12 inch distance between both the elbows, in this posture
relax all the muscles, continue normal breathing.
Position
Releasing
Duration
Internal Effects
Precaution
DATTAMUDRA
Posture
Pre position Sitting position, Vajrasana.
Procedure In the Vajrasana position turn your neck to the left side as much as
possible, relax all the muscles, continue normal breathing.
Repeat this for right side.
Position
Releasing
Duration
Internal Effects
Precaution
60
UTTANPADASANA (With Both Legs)
Posture In this asana both the legs are raised upwards and so is called
Dwipada(both legs) Uttanpadasana.
Pre position Supine Position.
Procedure 1. Exhale and inhaling start raising both the legs upward and stop
when they make angle of 90 degree with the floor.
2. Keep the sight at the toes of the feet.
3. Continue normal breathing and try to maintain the posture steady.
Position While raising the legs, it is necessary that the legs be kept straight and
close together. Keep the toes together and stretched towards sky.
Releasing Inhale and exhaling, bring both the legs down, back on to the floor.
Duration Though this asana appears to be simple, it is difficult to maintain the
posture. To start with try to maintain this for 5 to 10 seconds. Do not take
unnecessary strain, if you feel uncomfortable then release the posture
immediately.
Internal Effects In this asana, thigh muscles and stomach muscles are stretched. The strain
reaches inner organs like small intestines, enzyme producing glands and
other organs and helps increases their capacity. The vertical position of the
legs help improve the blood circulation.
Precaution One should avoid movement of legs with jerk or speed. The movements
should be controlled otherwise this asana can strain muscles.
- Raise both the legs at 90 degrees to ground keeping them straight in
knees with toes pointing to the sky.
- Keep the back & buttocks on the ground
- Arms straight with palms resting on the ground close to the body.
61
Don’ts
- Do not lift the lower back or buttocks.
UTTANPADASANA (With One Legs)
Posture In this asana one leg is raised up at a time and therefore it is called Ekpad
(One leg) Uttanpadasana.
Procedure 1. Exhale and inhaling start raising left leg upward without allowing it
to bend in the knee and stop when it makes an angle of 90 degree
with the floor.
2. Keep the sight at the toe of the left foot.
Position While raising the leg, it is necessary that the leg be kept straight. Keep the
toe stretched towards sky.
Releasing Inhale and exhaling bring, the leg down, back on to the floor.
Duration Though this asana appears to be simple, it is difficult to maintain the

posture. To start with try to maintain this for 5 to 10 seconds. Do not take
unnecessary strain, if you feel uncomfortable then release the posture
immediately.
Internal Effects In this asana, thigh muscles and stomach muscles are stretched. The strain
reaches inner organs like small intestines, enzyme producing glands and
other organs and helps increases their capacity. The vertical position of the
legs help improve the blood circulation.
Precaution One should avoid movement of legs with jerk or speed. The movements
should be controlled otherwise this asana can strain muscles.
62
From left side
- Raise the left leg at 90 degrees to ground and keep it straight in knee with
toes pointing to the sky.
- Keep the back & buttocks on the ground
- Palms of the hands resting on the ground close to the body.
- The other leg should be straight in knee and resting on the ground with
toes pointing to the sky.
Don’ts
- Do not bend the legs in the knees.
- Do not lift the lower back & buttocks.
Note: Repeate the same procedure for the right leg also.
VIPARITAKARANI
1 2 3
ASANA POSITION
Posture In 'Hathapradipika' an important book on Yoga accepts this as Mudra rather

than asana. But since this very much resembles with asana position, here
we have treated this as an asana. In this asana body is in inverted position
and so is called Viprit Karani (inverted position).
Procedure 1. Exhale and inhaling start raising both the legs upward and stop
when they make angle of 90 degree with the floor. Attain the
Uttanpadasana posture.
2. Exhaling raise the waist and push the legs backward over the head.
3. Inhailing support the waist with both the hands, straighten the legs
and stretch the toes towards sky. Keep the sight on the toes.
63
Position In this asana the arms up to the elbows are placed on the floor. The body
from neck to the elbows is kept straight. The toes are stretched upward.
Initially if it is difficult to maintain this asana keeping the legs straight then
bend the legs slightly while keeping the balance.
Releasing 1. 1.Inhale and exhaling, slightly lower the legs towards head and
maintaining the balance of the body remove the hands supporting
the waist back to the normal position.
2. Inhaling , place the waist on the ground keeping legs straight as in
the Uttanpadasana.
3. Exhaling , bring legs back to the normal position without jerk or
speed.
Duration This asana is difficult in the beginning especially for women with heavy hips
and men with big belly's. Initially you can take help of other person while
raising the hips and waist. This asana should be maintained for 2 to 3
minutes after sufficient practice to get the desired results.
Internal Effects Most of the times we remain either in standing or sitting position. Quite
opposite position is taken in this asana. This helps improve the blood
circulation as impure blood easily reaches the heart. To some extent you
can get the benefits of Shirsasana (up side down) in this posture.
Precaution This asana should not be performed by people who are suffering from heart
trouble and blood pressure problems. It can only be practiced under expert
guidance.
- Keep the legs straight in knees with toes pointing to the sky.
- Raise the lower back & buttocks off the ground.
- Hands, upper arms & elbows on the ground while supporting the waist
with the hands.
- Note that the legs can be taken towards head for maintaining the balance.
Advanced variation – legs can be straightened at 90 degrees to the floor.
Don’ts
- Do not take the legs over your head in the position, but you can take the
legs over your head while taking & releasing the position.
- Do not move the neck while in the position.
- Do not keep the legs and back in one straight line as in Sarvangasana
(Shoulder stand).
SARVANGASANA - Shoulder Stand Pose
Sarvangasana is one of the best and most important asanas in Hatha Yoga. It has a huge amount of benefits which cover all the body systems.
(sar-vang-asana)
Sarva = Whole
Anga = Body parts
Asana = Posture
64
 Exhale and while inhaling, contract the abdomen and slowly raise both the legs to a 90 degree angle from the floor.
 Exhaling raise the waist and the hips from the floor and take the legs
backwards over the head.
 Inhaling raise the back and the legs up into a vertical position, placing the hands on the upper back for support. The chin should
rest against the chest, creating the chin lock. Fix the eyesight on the toes and maintaining the asana, continue normal
breathing.
65
The asana position:
One should concentrate on getting the legs, waist and the back in one straight line and making this line 90 degrees with the ground. In this asana the
arms up to the elbows are placed on the floor, shoulder width apart. The body from the feet to the shoulders is in a straight line. The chest is pushed
forward and the chin is placed in the throat pit / jugular notch forming a tie which is called 'Jalandhar Bandha'. All the pressure is on the neck, shoulders
and the back of the head. The hands are placed on the back ribs, the legs are straight and the feet are relaxed.
 Inhale and while exhaling bend in the waist and lower the legs over the head, releasing the hands from the upper back.
 Inhaling slowly lower the back to the floor, keeping the legs at a 90 degree angle from the floor. Here lower the back very slowly,
vertebrae by vertebrae.
 Exhaling slowly lower both legs back to the supine position.
Anatomical focus:
Neck, shoulders, abdomen
Awareness:
Keeping the body in a straight line.
Remaining balanced.
Abdominal breathing.
The focus can also be on the throat and the thyroid.
Do:
 Keep the legs straight in knees with toes pointing to the sky.
 Try and keep the body in a straight line from the chest to the tips of the toes.
 Head straight and eye sight fixed on the toes.
 Make sure that the trunk is raised enough vertically so that the chin can comfortably rest against the chest.
Don’t:
 Bend the knees.

 Move the neck or overstrain it in the chin lock position.
 Bring the legs over the head when in the asana position but don’t keep them completely vertical if it causes tension.
 Raise the head from the floor.
 Tense the legs or point the feet as this contracts the legs and prevents drainage of blood.
Benefits:
 The Jalandhar Bandha improves the function of the thyroid, parathyroid and pituitary glands due to the increase oxygen and
blood. All of the other endocrine glands are regulated by the pituitary gland and so the overall function of the endocrine system
is improved. This results in the improved functioning of all other systems of the body and the reduction of emotional and mental
stress .
 Stagnant blood from the lower regions of the body, i.e. legs and abdomen is drained to the heart thereby improving the supply
of fresh blood to these parts and the whole circulatory system. Blood supply to the head area i.e. brain, eyes, ears, nose and
throat is improved thereby improving their functioning. Therefore all of the pelvic and abdominal area circulation, ear, throat and
nose ailments are improved.
 The lung capacity is increased as the diaphragm, which is the muscle of respiration, has to work against gravity in this posture,
this helps in the abdominal respiration and is therefore helpful in the treatment of asthma. Toxins in the respiratory system are
drained thereby improving the respiratory system.
 Prevents and cures varicose veins.
 Detoxification of the body due to improved efficiency of the organs of the body which leads to youthfulness and anti-ageing
effects
 Normalizes body weight due to its effect on the thyroid.
 Due to the effect this asana has on the hormonal system, particularly the thyroid, it balances the circulatory, digestive,
reproductive and nervous system.
 Due to the increased blood flow to the head the mind is tranquilized, stress and psychological disturbances are removed.
 The increased blood flow can be beneficial for those who suffer from headaches, though it should not be practiced at the time of
headache.
 The thymus gland is stimulated which boosts the immune system.
 It balances the parathyroid glands which ensures regeneration and normal development of the bones.
 It releases the normal gravitational pressure from the anus muscles which helps with haemorrhoids.
 The nerves passing through the neck are toned and the neck flexibility is increased.
 The digestive system is greatly improved due to the increase in blood circulation and drainage of stagnant blood.
 The pranic flow is harmonized, increasing energy and having a positive effect on all the body systems.
 Sarvangasana has all the benefits of Shirshasana but is safer and easier to perform.
Benefits for women:
66
 It is beneficial for the reproductive system as there is fresh blood to the pelvic region as the stagnant blood is flushed from the
organs and therefore increased efficiency of the reproductive organs.
 It strengthens the uterine ligaments as the gravity acting on the ligaments in Sarvangasan is in the opposite direction.
 It improves the functioning of the ovaries.
 It helps to balance the moods and calm the mind.
Thyroid disorders
Asthma
Reproductive problems
Headache
Haemorrhoids
Varicose veins
Prevention of cough and colds
Diabetes
 Should not be performed by people suffering from high blood pressure, heart conditions or brain diseases.
 Should be avoided during menstruation and pregnancy.
 Should be avoided if suffering from a very enlarged thyroid, enlarged spleen or liver as well as cervical spondylitis, slipped disc,
headache and weak blood vessels in the eyes.
Duration:
This asana is difficult in the beginning especially for women with heavy hips and men with big bellies. This asana should be maintained for 3 minutes
after sufficient practice to get the desired results.
 One may need a folded blanket under the neck and shoulders for support.
 For some beginners it may be difficult to raise the legs straight. If so then one can bend the knees a little while taking the
position and then straighten out the legs. Some can take help of the wall to raise the legs.
 If there is tension in the back or neck then the feet can be slightly tilted over the head like inverted pose or viparit karani.
Preparatory poses:
Dwi Pada Uttanpadasana
Viparit Karni
Follow up poses:
Matsyasana is essential to practice after Sarvangasana to counter balance the effect of the Jalandhar Bandha. Otherwise an asana that bends the
head backwards like Bhujangasana or Chakrasana.
Halasan, Vistrut Pada Halasana, Karnapeedanasana and Ashwini Mudra can be practiced after Sarvangasana, before Matsyasana.
ASHWINI MUDRA
Ashwini Mudra
Posture Ashwa means horse, in this asana a similar movement of expansion and
contraction of anus of horse is expected. To achieve maximum movements
a specific position is taken which is called 'Ashwini Mudra".
Pre position Supine Position - Sarvangasana position.
Procedure 1. Fold both the legs in knees.
2. Fold the legs in waist and press the thighs against stomach.
3. Contract and expand the anus in this position.
Position One should start practicing this asana when stability in Sarvangasana is
achieved. As for the position complete folding of legs in knees and waist is
very important. Similarly the calves should touch the thighs. Do not bend
the back during the position. Bending of back brings knees close to the
mouth and that is not desirable.
67
Releasing 1. Stop contraction and expansion of the anus.
2. Straighten the legs in the waist.
3. Straighten the legs in the knees and take the Sarvangasana.
Duration It should be maintained for up to 45 seconds, and can be increased to 2

minutes.
Internal Effects This Mudra has particularly good effects on the empty spaces in the
stomach. Due to the pressure functioning of these parts is improved.
It also has good effects on Uterus in women.
Precaution Any healthy person can practice this asana but women suffering from
Uterus problems should do this asana under expert observation.
- Raise the entire back & buttocks off the ground.
- Legs are bent in knees and knees are just above the head or towards the
ears so that the back remains straight & vertical.
- Try pressing the thighs in to abdomen and chest.
- Hands, upper arm & elbows on the ground while supporting the back
behind chest.
- The chin resting in the sternal notch. (In Chin lock position)
Don’ts
- Don’t bend the back.
- Don’t let the knees come to the ground or away from the body.
- Do not move the neck or overstrain it in chin lock position.
MATSYASANA
1 4
2 5
3 6
Posture In this asana posture the shape of the body appears similar to fish in the
water. Such a statement is bold as the fact is we don't recognize the
68
posture as fish but one can float on the water without any movement in this
asana.
Procedure 1. Spread the legs one foot apart.
2. Fold the left leg in the knee and place it on the right thigh.
3. Fold the right leg in the knee and place it on left thigh.
4. Now with the help of the elbows raise the head, curve the back
backwards and place the top of the head on the floor, making the
arch of the back.
5. Hold the toes of the feet with hands and continue normal breathing.
Position In this asana, the thighs and knees are completely placed on the ground. As
the back is stretched in curve and head on floor, lot of weight is shifted to
the head and throat is stretched.
Releasing 1. Release the toes of the feet and support the shoulders with the
elbows.
2. Slowly reducing the weight on the head, straighten the neck and
bring the shoulders on the floor.
3. Straighten the right leg.
4. Straighten the left leg.
5. Bring back both the legs to normal position and take supine position.
Duration This asana is complementary to Sarvangasana and Halasana, so should be

maintained for one tenth of the period of the Sarvangasana or Halasana.
Internal Effects Jalandhar Bandha in Sarvangasana pressurizes the thyroids and pituitary
glands but in Matsya Bandha these glands are stretched. These opposite
processes help improve the circulation in these glands assuring healthy
functioning.
Also the thigh & abdomen muscles are stretched systematically.
Precaution The weight over the head should be taken out slowly. The support of the
hands should be removed only when the head is completely ready to bear
the weight. Also while releasing the position, one should avoid jerks and
speedy movements. Maintain the asana until it is bearable and pleasant.
- Lift the head with the support of hands, elbows.
- Try to rest the crown of the head on the ground.
- While taking, releasing & maintaining the position, support the head and
neck very carefully.
- Try to keep soft cushion under the head.
Simple variations –
- One can keep the legs straight
- The legs can be folded in swastikasana or samasana or a simple cross
legged position.
- For taking the position, one can go on the elbows from sitting position and
while resting on the elbows, try resting your crown on the floor.
Advanced variation –
- Legs are in padmasana (lotus pose), try holding toes with hands without
elbows resting on the ground.
Don’ts
- Do not move or pull or turn the neck while you are in the position.
69
- Do not remove the support of the elbows to neck.
Halasana, Plough pose
In this position the body looks like a traditional Indian plough pulled by bulls in the fields. Also by practicing this pose one ploughs the body like one
digs the earth, making it loose and free.
Ha-LA-sana
Hala - plough

 Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.

 Exhaling raise the waist and hips, taking the legs over the head, keeping them suspended above the ground.
70

 After exhaling fully, lower the leg further down and rest the toes on the floor. Keep the toes stretched and breathe normally.
The asana position:
In this position the toes rest on the floor, if there is enough flexibility, otherwise the toes are towards the floor, as far as is comfortable. If the toes reach
the floor then try to place the toenails on the floor. Remember there should be no strain. The legs remain straight. If the knees are bent there is less
pressure on the abdomen and less stretch into the legs, particularly the hamstrings. The arms should remain in the same position, flat on the floor
supporting the neck. The chin is pressed into the chest in the jalandhar bandha or chin lock.
 Exhale and inhaling lift the toes up from the floor, keeping the legs straight in the knees.
 Continue inhaling and slowly lower the spine back down to the ground, keeping the legs at a 90 degree angle with the floor.
 Exhaling slowly lower both legs back to the supine position.
Anatomical focus:
The neck region, thyroid glands in the throat region, shoulders, lowerback, hamstrings.
Awareness:
On the neck, Vishuddhi chakra, and Maniour chakra in the abdominal region.
Normal breathing focused on abdominal efforts.
Do:
 Keep the legs straight in knees with toes vertical on the ground over your head.
 Legs are in one straight line.
 As far as possible, the back remains straight and vertical.
 Arms straight with palms on the ground.
 Shoulders resting on the ground with shoulder baldes taking most of the weight and less on the neck.
 The chin resting against the chest.
Don’t:
 Bend the knees.

 Move the neck or overstrain it in the chin lock position.
 Move into this asana fast as a lot of stress is put onto the spine.
Benefits:
 Improves the tone and strength of the back muscles as the back is folded, as well as the leg muscles and abdominal
muscles. It also removes the rigidity of the back muscles.
 Improves the working of the spinal nerves, putting pressure on the nerves in the neck region which are
predominantly sympathetic.
 Improves the function of the thyroid, parathyroid and pituitary glands. All of the other endocrine glands are regulated
by these main glands and so the overall function of the endocrine system is improved. This results in the improved
functioning of all the systems of the body.
 Gives a complete stretch to the spine which increases its elasticity and overall functioning.
 Stretches the shoulders.
 Activates digestion and helps with constipation, improves the efficiency of all the abdominal organs such as the
spleen, pancreas, liver and kidneys. The breathing movements of the diaphragm help to massage the abdominal
organs.
 Activates the thyroid gland and thymus gland, stimulating metabolism and immunity.
 Calms the mind and reduces stress.
 Can induce states of pratyahara (sense withdrawal).
71
Benefits for Women
 Due to the compression of the pelvic area it improves the circulation and tone to the reproductive organs, increasing
their efficiency.
 Can help to strengthen the lower back and sacral area, preventing lower back pain during menstruation.
Asthma
Cough and cold
Constipation
Menstrual disorders
 Should be avoided during pregnancy and menstruation, high blood pressure and brain diseases.
 Should be avoided if suffering from an enlarged thyroid, spleen or liver as well as cervical spondylitis, slipped disc,
neck problems, headache and weak blood vessels in the eyes.
Duration:
To begin with this pose can be a little difficult so start with a few repetitions of ten seconds at a time. When the body is used to this then the asana can
be held for 30 seconds. After some time it can be maintained for up to 3 minutes.
Some like to hold the toes of the feet with the hands or place the hands below the neck. However if held for too long this can put too much pressure on
to the upper spine.
It is important that the back is straight, not at 45 degrees, with the chin tucked in towards the chest as this helps the toes to touch the floor.
If liked the arms can be bent with hands placed on the back like in sarvangasana. This can be helpful for balance when the toes do not touch the
ground.
Preparatory poses:
Sarvangasana
Viparit Karni
Ashwini Mudra
Follow up poses:
Vistrut Pada Halasana

Karnapeedanasana
Matsyasana – to counterbalance the Jalandhar Bandha
Chakrasana
Pawanmuktasan and/or Ardha Chakrasan with both feet on the floor – to relieve any tension that has accumulated in the lower back
Compiled by -Sannyasi Bhaktiratna (Kate Woodworth)
NAUKASANA
72
2 3
Posture In this asana the shape of the body looks like a yacht and hence it is called
Noukasana (Yacht in Sanskrit). There is another Noukasana which is
practiced in prone position. The difference between these two is in this
supine Noukasana muscles of abdomen and stomach are contracted and in
the prone position Noukasana the muscles are stretched.
Procedure 1. Exhale and inhaling, start raising both the legs upward and stop
when they make angle of 45 degree with the floor.
2. Hold breathe, and in the same position raise the shoulders and the
back. Hold the toes of the legs with both the hands.
Position Keep the knees straight or else the expected pressure on the organs is not
achieved. In this position it is always difficult to maintain the balance of the
body but with practice one can achieve the steady posture. If initially you
can't catch the toes then hold the legs at ankles but don't bend the legs in
knees.
Releasing 1. Inhale & exhaling bring the hands to normal position releasing the
toes.
2. Continue exhaling and slowly bring the legs to normal position.
3. Attain the supine position.
Duration Due to the balance and strain involved in this asana, initially it is difficult to
maintain it for long. One can practice it for up to 15 seconds after sufficient
practice.
Internal Effects The size of the BELLY reduces due to the contraction of the abdomen from
both the sides. Organs like lever, intestines, pancreas, kidneys etc. are
pressurized which helps in improving the functioning.
Precaution Though this asana is useful for abdomen problems, people who have been
operated on abdomen should not do this asana.
73
- Keep the legs straight in knees and inclined at 45 deg angle with the floor.
- As far as possible the back remains straight.

- Arms straight with fingers holding the toes.
- Eye sight fixed on the toes.
- You may start from sitting position if it is difficult to achieve the position
from supine position.
- Try to balance on the buttocks.
Don’ts
- Do not bend the arms in elbows.
SHAVASANA - Corpse Pose
This asana is known as Shavasana or Corpse Pose as it looks like a dead body. This asana is one of the easiest asanas to get into but the most
difficult to practice. It is one of the best relaxation poses and if practiced correctly and with full efforts, can relax every body part, relaxing not only the
body but also the mind.
SH-vaa-sana
Shav+Asana
Shav = Corpse
Asana = Posture
 Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each other, a comfortable distance apart.
74
 Bring the arms a little away from the body, palms turned upward.
 Relax the neck and allow it to turn to the side if it is more comfortable.
 Close the eyes and focus the attention on the body, breathing normally.
 Begin focusing each body part and relaxing it, then moving on. Keep the mind focused on relaxation, the breath should be
normal. Relax the whole body.
The asana position:
This asana looks very simple to practice but is actually highly difficult. To keep the body in a corpse like state is the external position and is not so
important. What is important, and lies in the success of this asana is keeping the mind focused on relaxing every body part. To be able to do this the
body needs to be in a comfortable, soothing position and state. In each position of the body there is a kind of strain or pressure on every muscle, called
tone. The aim of this asana is to reduce this strain and give the muscles the real rest and relaxation that they need. All the muscles cannot be relaxed
immediately after taking the shavasana position, therefore one has to relax each muscle with great deliberation. One has to pacify and relax the mind,
freeing it from thoughts, worries and ideas. One has to think of each and every body part (the amount of detail will depend on the time available) and
relax it, from the crown of the head to the toes. The direction of relaxation can vary from crown to toes or from the right hand, to right foot and then left
hand to left foot, finishing with the back and head. The mind and body are deeply connected. If the mind is occupied by thoughts and worries then the
shavasana will be unsuccessful. Therefore one has to acquire the stability of the mind along with the stability of the body.
When one first goes into the asana the motor neurons that innervate the skeletal muscles are still firing nerve impulses. As the breath becomes more
regular and relaxed the nerve impulses slowly begin to drop. The rhythmical movement of the respiratory diaphragm leads to deeper relaxation and
eventually even the nerve impulses to the deep postural muscles of the torso are minimised.
After taking the position first attempt to free the mind from thoughts and worries and concentrate on the body. Then concentrate on each body part,
relaxing it. After relaxing the whole body turn the mind to the direction of the breath. Do not allow the mind to control the breath but let it be slow and
relaxed. The more the body relaxes, the slower the breath will become.
In the final position the whole body is completely relaxed, the breath is very slow and the mind is stable and quiet.
 First one should prepare ones mind for releasing the asana.
 Make small movements of the fingers and toes.
 Straighten the neck.
 Bring the arms back next to the sides.
 Bring the legs together and open the eyes.
Anatomical focus:
On every body part.
Awareness:
On relaxing every body part, relaxed breathing.
Do:
 Keep the mind focused on relaxing. If thoughts come do not stress about them but let them pass.
 Keep the spine in a straight line.
 Avoid moving the body parts as even the slightest movement will use many muscles and increase the nerve impulses.
 Keep the eyes closed.
Don’t:
 Go to sleep, let the mind wander or move the body.

 Wear tight fitting clothing.
Benefits:
 Right from the time of conception to the time of death innumerable processes continue operating incessantly inside the human
body. Even when the body seems quiet or asleep these processes do not stop. It can be said that the relaxation of the body
depends upon the scale of slowness of these operations, therefore an attempt is made to slow down these internal operations.
 Every activity inside the body needs oxygen, supplied through blood circulation. When we need more oxygen the circulation is
increased which leads to an increase in respiration. In Shavasana an attempt is made to break this cycle by slowing down the
75
speed of activities in the body. By practicing this asana the internal operations slow down, slowing the breath and therefore
pacifying the mind. A new cycle is formed.
 Leads to a relaxed mind which allows you to see and relate to the world in a more realistic light, be more efficient in work and
bring more happiness into life.
 Integrates the feeling of relaxation into the conscious and unconscious awareness.
 Relaxation of entire nervous system, body and mind.
 Relieves stress on the body and mind.
 Removes disturbing thoughts and tensions.
 Relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving the circulatory and respiratory
systems a break.
 Beneficial for all stress related ailments.
 Rejuvenates the body and mind.
 Removes stress and fatigue.
 Improves the functioning of the brain.
 Decreases high blood pressure.
 Useful for preventing and improving heart complaints.
 When the body is relaxed the awareness of the mind increases and this leads to the development of pratyahara.
 Can be used for insomnia.
Benefits for Women:
 The benefits of shavasana cover the whole body but there are also some benefits especially for women.
 Shavasana can be very useful during menstruation as it gives a deep relaxation to the muscles and also to the mind. If a
women is feeling tearful, angry, irritable, tired or just plain stressed Shavasana will help. It will give the peace and calm needed
by relaxing the muscles, focusing the mind and getting rid of any anxieties or worries. Shavasana can also help if there is any
lower back or pelvic pain. By focusing on the stressed parts the women can relax the area and relieve the pain.
 During pregnancy it is a great practice to do at any time of the day, especially if feeling tired or emotional.
 Irregularities in the menstrual cycle are often indicative of a larger problem. Shavasana helps to rebalance the body and relaxes
every body system.
 It is beneficial for emotional disturbances, stress, anger, depression and frustration, redirecting the energy and giving a feeling
of calmness and freshness.
 All stress related diseases

 Fatigue
 High blood pressure
 Heart complaints
 Stress
 Anxiety
 Insomnia
Avoid going to sleep as this will prevent the decrease in nerve impulses as well as the deep relaxation.
Duration:
There is no time duration as it is a relaxation pose. It should be practiced whenever the body becomes tired, before and after asanas it is necessary
and also between asanas when required. It is especially necessary after dynamic asana series like surya namaskar. It may also be practiced
separately during the day, when needed, after a hard days work or before going to sleep.
 There should be some padding under the body and if necessary a little under the head, however the mat should not be soft as
this will induce sleep. If the ground is slanted then let the head be lower, this prevents a drop in blood circulation to the brain
and other vital organs. For those with lower back pain and light cushion can be placed under the lower back. Some may need a
small cushion under their knees also.
 Lengthen the body a little as when the muscles relax they also lengthen. If the body is relaxed without a little stretch then the
body may feel cramped a bit after the practice.
 If you are prone to low blood pressure then very slowly move from shavasana by first turning to the left side and then sitting up.
This will increase the blood flow through the heart and prevent dizziness.
 If you are prone to falling asleep then keep the legs a little closer together. This will give a mild moola bandha which will prevent
sleep. Either this or bring the upper extremities closer together which will give a small amount of tension. If this is not enough
then focus on the breath, giving a simple inhale and exhale focus.
 For those who are not accustomed to relaxing the muscles and body many issues may arise, such as mental or psychological
issues. If you cannot come to terms with these issues then you may try to avoid or be uncomfortable in this asana. To overcome
this a wholistic yoga practice of asanas is needed, ideally with other yogic techniques.
 If it is consistently difficult to relax then try a sequence of tensing and then relaxing the muscles. First the arms, then the legs,
then the pelvis, lower back and abdomen, followed by the chest and upper back, then the facial muscles. Finish by tensing the
whole body and then relaxing. By doing this the Golgi tendon receptors stimulate relaxation.
76
TADAGASAN
Posture
Use Generally practiced to get rid of fatigue, strain, exertion etc.
Position Take supine position, then bend both legs in knees and bring toes near to
hips with legs 1 to 1.5 foot apart, cross arms around head. Relax all your
body muscles and continue normal breathing. While releasing slowly move
legs to original position, hands to normal position.
Releasing
Duration
Internal Effects
Precaution
PAVANAMUKTASANA (Both The Legs)
2 4
3 5
ASANA POSITION
77
Posture The knees and thighs are pressed against the chest and belly in this asana.
The gas trapped in the large intestine gets released in this Asana.
Therefore, it is called 'Pavanamuktasana'.
Use Generally practiced to get rid of abdominal & gastric problems and improve
digestion etc.
Procedure 1. Exhale and inhailing, start raising both the legs and come to
Dwipada Uttanpadasana Position.
2. Bend both the legs in the knees and keep the folds on the belly.
Keep the knees and toes together.
3. Now keep the belly pressed with the thighs and clasp the folded legs
with both the hands.
4. Now bending the neck, raise the head and fix the chin between the
knees.
Position It is necessary to keep the knees and thighs pressed against the chest and
belly in this asana. At the same time the calves should also be pressed
against the thighs so that when the hands clasp the legs, the desired
pressure can be had on the belly. The proper pressure on the concerned
organs of the body gives the desired benefits.
Releasing 1. Straighten the neck and bring the head on the floor.
2. Unfold the hands and bring them to their earlier position.
3. Inhailing, straighten both the legs and come to Dwipad
Uttanpadasana Position.
4. Exhailing, slowly bring both the legs down and place them on the
floor and take Supine Position.
Duration Generally it should be maintained for one minute. That way this asana can
be retained longer but that is not necessary.
Internal Effects Due to the nice and systematic pressure on the belly, the trapped gases in
large intestine are released. This improves the digestion system and helps
have good motion.
Precaution People who have undergone an operation on belly or suffering from hernia
and piles, etc. should perform this asana after consulting some Yoga
Expert. Similarly, the pregenant women should also not practice it.

- Keep the legs folded in knees and pressed on the abdomen using the
folded arms.
- Try to touch the chin to the knees.
- Try to keep the legs together.
- Point the toes.
Simple variation – keep the head on the ground instead of trying to touch
the chin to the knees.
Don’ts
- Do not strain your neck.
PAVANAMUKTASANA (One Leg)
78
Posture The knee and thigh of one leg is pressed against the chest and belly in this
asana. The gas trapped in the large intestine gets released in this Asana.
Therefore, it is called 'Pavanamuktasana'.
Use Generally practiced to get rid of abdominal & gastric problems and improve
digestion etc.
Position Take supine position, then bend left leg in knee and press it against
stomach/ chest, hold it with both the arms around, without disturbing the
posture relax all muscles and continue normal breathing.
Releasing While releasing slowly move hands to normal position, leg to original
position.
Repeat this with right leg pressed against chest/ stomach.
Duration
Internal Effects
Precaution People who have undergone an operation on belly or suffering from hernia
and piles, etc. should perform this asana after consulting some Yoga
Expert. Similarly, the pregenant women should also not practice it.
ARDHACHAKRASANA 1
Posture
Pre position Supine position , tadagasana
Use
Position Take supine position, attain tadagasana posture then join both the legs &
knees, lift your waist and make straight line of your spinal column as shown
in fig. Try to remain in this position without disturbing the posture, relax all
muscles and continue normal breathing. While releasing slowly lower the
waist to touch the ground, legs to original position.
Releasing
Duration
Internal Effects
Precaution
79
ARDHACHAKRASANA 2
Posture
Pre position Supine position , tadagasana, ardhachakrasana 1.
Use
Position Take supine position, attain ardhachakrasana 1 posture then straighten left
leg in knee and try to remain in this position without disturbing the posture,
relax all muscles and continue normal breathing. While releasing slowly
bring the left leg back to normal, lower the waist to touch the ground.
Repeat this with right leg stretched. While releasing slowly bring the right
leg back to normal position.
Releasing
Duration
Internal Effects
Precaution
ANANTASANA 1
Posture
Pre position Supine position.
Use
Position Take supine position, turn on left side, place the elbow of the left hand on
ground with left palm supporting your head as shown in figure. Keep right
hand near your chest on ground, continue normal breathing.
Repeat this for right side.
While releasing slowly bring hands to the normal position and take supine
position.
Releasing
Duration
Internal Effects
Precaution
80
ANANTASANA 1
Posture
Pre position Supine position, Anantasana 1.
Use
Position Take supine position, attain Anantasana 1 posture , bend right leg in knee
and place the toe on left thigh. Keep right knee steady pointing towards
roof, hold index finger of the right leg by right as shown in figure.
Continue normal breathing.
Repeat this for right side with left leg on right thigh.
While releasing slowly bring hands to the normal position and take supine
position.
Releasing
Duration
Internal Effects
Precaution
Bhujangasana, Cobra pose

Cobra pose is one of the very powerful backward bending asana in Hatha Yoga. It has a huge amount of benefits which cover all the body systems.
(Bhu-JAN-ga-asana)
o Saral – straight
o Hasta – arm
o Bhujanga – cobra
In this position the body takes the position of cobra, raising its body and preparing to strike.
81
o Bring both the hands near the chest and place the palms on the ground with the fingers together pointing
forward and thumbs pointed towards the body. The elbows should be raised towards the ceiling close to
the body. Place the forehead on the ground.
o
o While inhaling slowly raise the forehead, bend the neck backwards and then slowly raising the
shoulders, chest and abdomen from the ground until the arms are straight, very slowly, vertebrae by
vertebrae, stretching backwards. Continue to maintain the asana, breathing normally.
The asana position:

In this position the pressure is felt on the arms and hands as well as the lower back. Over time this pressure can
gradually be placed more on to the lower back. One should try to raise the body up with the help of the spine. Once
the final position is attained the arms are straight, the chest is forward and open, the shoulders and neck are back
and the heels are together. The neck is compressed and the throat is stretched. The facial muscles should be
relaxed. The breathing should be normal.

Inhale and while exhaling slower lower the abdomen, chest and finally the forehead on the ground using the support
of the arms.
Place the chin on the floor and return the arms back to the prone position.
Anatomical focus:
The lower back and stretch on the front side of the body.
Awareness:
The arch of the back, relaxing the lower back and normal breathing. Also on abdomen and chest while breathing in
a relaxed way through chest.
Do:
Try and keep the arms straight, palms on the ground.
Try and keep the knees and ankles together, toes pointed.
Gaze towards the ceiling.
You can lift the hips and thighs if the back is not flexible.
Open the chest; pull the shoulders backwards and downwards.
Relax the lowerback and raise the hips if you experience pain in lowerback.
Don’t:
Have any distance between the legs.
Let the shoulders hunch upwards towards the ears.
Benefits:
 Helps to remove backache and neck ache as well as keeping the spine supple and healthy. By arching the spine blood
circulation is increased to that region toning the nerves along the spinal column and improving the communication between the
brain and the rest of the body.
 The pressure on the abdomen is also beneficial to the abdominal organs and in particular the digestive organs, it stimulates the
appetite, relieves flatulence and constipation.
 Tones the kidneys which help with purification of blood, removing any stagnant blood and improving the health of the whole
body.
 Strengthens the adrenal glands which is responsible for secretions of adrenaline, cortisol and othe stress hormones, the
balancing effect on the hormone secretions is the benefit of asanas.
 Tones the liver, making it beneficial for those with a sluggish liver.
82
 Helps the functioning of thyroid gland, which is responsible for metabolic activities.
 Expands and opens the chest which encourages deep breathing as well as helping to correct rounded shoulders.
 Useful for slipped disc and sciatica as it relieves the pain and can also relocate the slipped disc.
 In normal day-to-day life we do a lot of forward bending but not much backward bending, therefore it is good to practice for a
healthy back and to give general balance to the body.
Benefits for Women:
o Tones the ovaries and the uterus and helps to alleviate gynaecological disorders such as leucorrhea (irregular
vaginal discharge due to an imbalance in oestrogen), dysmenorrhoea (painful menstruation) and amenorrhoea
(absent menstruation).
Back ache
Neck pain
Gynaecological disorders
Anorexia
Flatulence
Constipation
Sluggish liver
Impure blood
Stress
Slipped disc

Should not be practiced by those with severe problems of the spine, stomach ulcers, hernias or pregnant women.
It should be practiced with care for those with stiff backs and for those who are menstruating. Also not recommended for people with heart diseases.
Should not be practiced by those who have undergone surgeries of spine, brain, abdomen, heart and lungs.
Duration:
To begin with this asana should be held for 5 to ten seconds. It can be repeated 3 to 5 times, depending on the individual’s capacity. With practice the
number of repetitions can be increased. At this point reduce the number of repetitions but increase the time. Gradually increase the time to 1 minute.
After more practice the time can be increased up to 3 to 5 minutes.
 When practicing the pose some people may have their hips on the ground whilst others will have them lifted. This will depend
on two reasons. Firstly the flexibility of the back and secondly the body shape and length of the arms.
 Try to relax the lower back as much as possible when attaining the position as it will be difficult to get a nice arch and stretch in
the back if the back is tense. The more the lower back is relaxed, the more the rest of the body will relax.
 To counter balance the stretch in the body practice shalabhasana after saralhasta bhujangasana.
Preparatory poses:
Sahajahasta Bhujangasana
Follow up poses:
Vakrahasta Bhujangasana
Niralamba Bhujangasana
Shalabhasana
Naukasana
Dhanurasana
Ancient texts:
Reference from Gherand Samhita by Sage Gherand

Angushthanabhiparyantmadhobhumau Cha Vinyaset I
Dharaam Karatalabhyam Dhrutvaurdhvasheershah Phaneev Hi II (Gherand Samhita 2 -42)
Meaning: Touch the body to the ground right from the great toe to the navel. Touch both palms to the ground and raise the head like the hood of the
snake.
Dehagnirvardhate Nityan Sarvarogvinashanam I
Jagarti Bhujagi Devi Bhujangasanasadhanaat II (Gherand Samhita 2 – 43)
Meaning: On studying Bhujangasana the fire in the body gets stimulated and it destroys all diseases. Moreover the kundalini also gets aroused with
the study of this asana.
This asana has been given great importance as it stimulates the digestive fire, this idea of stimulation is related to making the digestive system so
strong that it destroys all the diseases by providing proper energy and nutrients to all other parts of the body. Yoga and ayurveda believe in treating the
digestion for many problems. So perfect health is achieved if the digestion is perfect. Also the Asana purifies the nadis and purifies the sushumna nadi
which awakens the dormant kundalini energy at mooladhar chakra.
83
VAKRA HASTA BHUJANGASANA
2 3
Posture The shape of the spinal column is similar to that of a cobra raising its head.
Pre position Prone Position.
Procedure 1. Bring both the hands close near chest and place palms on the floor
with fingers together pointing to the front and the thumbs drawn
towards the body.
2. Elbows of both the hands should be kept raised towards the sky.
Now touch the forehead to the ground and exhale.
3. Inhaling, gradually first raise the forehead and then the chin, chest
and neck, and curve the spinal column. Keeping the waist, thighs
and knees pressed to the floor, raise the upper part of the body only
upto the naval. In this position the hands remain bent in the elbows,
and the palms placed firmly on the ground. After taking this final
position, continue normal breathing.
Position Initially you will feel the weight to be on both the hands but with practice it
you can shift this to the spinal cord. In the final position keep the hands
straight, chest forward. Keep the spine in arch.
Releasing 1. Inhale and exhaling, with the support of the spinal column, start
lowering the shoulders slowly with first abdomen touching the floor
and then chest, forehead.
2. Place the chin on floor and hands back to the original position. Attain
prone position.
Duration Initially practice it for 5 to 10 second. After practicing it for few days you
can increase the repetitions, once you are able to do 5 repetitions easily
then reduce repetitions and increase the time up to 1 min.
Internal Effects This asana is concerned with the spinal cord and the muscles of the
stomach. Due to the stretching the efficiency of the digestive organs
increases. To some extent back problems are reduced as the blood
circulation is improved.
Precaution People suffering from Back problems, TB in intestine, ulcer in stomach,
84
harnia should consult Yoga expert before practicing this asana.
Jerks and unbearable strains should be avoided.
SHALABHASANA (Ardha Shalabhasana)
Posture Shalabh means 'locust' as the position of the body in the asnana appears to
be like that of a locust. To facilitate easy learning first we will learn Ardha
Shalabhasana.
Procedure 1. Exhale and inhaling, raise the left leg from the waist keeping it
straight in the knee. Keep the toe stretched to the backside and
continue normal breathing.
2. Take the precaution that leg is straight in knee as otherwise the
strain on desired organs is reduced and desired results are missed.
During the practice chin should rest on ground.
Position In this asana leg should be raised and kept stable without allowing it to
bend in the knee. The chin should rest on the ground. The muscles of the
shoulders neck and head should be kept relaxed. But the muscles of the
thighs and abdomen should be kept stretched. When one leg is raised, the
other one should be kept straight and pressed to the floor.
Releasing Inhale and exhaling bring the left leg down on the ground and then back to
the prone position.
Internal Effects This asana mainly centers the lower vertebra of the spinal cord and the
muscles of the abdomen and thighs. The strain activates their blood
circulation. As a result of this the concerned organs become more active
and efficient. This strain is effective on small and big intestine and certain
enzyme producing glands.
85
SHALABHASANA (Complete)
Posture Shalabh means 'locust' as the position of the body in the asnana appears to
be like that of a locust. To facilitate easy learning first learn Ardha
Shalabhasana.
Procedure 1. Exhale and inhaling, raise both the legs from the waist keeping them
straight in the knees. Keep the toes stretched to the backside and
continue normal breathing.
2. Take the precaution that the legs are straight in knees as otherwise
the strain on desired organs is reduced and desired results are
missed. During the practice chin should rest on ground.
Position Keeping the raised legs straight in the knees, stretch the toes towards the
backside. At this point the legs may tremble, but this trembling can be
stopped if the raised legs are slightly lowered. Attempt should be made to
raise the legs as much as possible without having any tremble and then
stabilize them at that point and keep the breathing normal.
Releasing Inhale and exhaling bring both the legs down on the ground and then back
to the prone position.
Duration Only difference between Ardha Shalabhasana and this asana is that both
the legs are raised simultaneously instead of one in this asana. As the
strain is more, the duration be reduced.
Internal Effects This asana mainly centers the lower vertebra of the spinal cord and the
muscles of the abdomen and thighs. The strain activates their blood
circulation. As a result of this the concerned organs become more active
and efficient. This strain is effective on small and big intestine and certain
enzyme producing glands.
Precaution People suffering from Back problems, TB in intestine,Ulcer in stomach,
DHANURASANA
86
1 2
3 4
Posture The body takes the shape of Bow and therefore it is called Dhanu ( Bow in
Sanskrit) asana. As the bow is strained during the archery, the whole body
id stretched during this asana posture.
Procedure 1. Bend both the legs in knees and keep them 6 to 8 inches apart from
each other.
2. Catch both the legs firmly near the ankles.
3. Exhale & inhaling pull the legs upward with the hands, allow the
body to be stretched in a curve, push the neck backwards.
Position After taking the final position, try to raise the thighs up from ground along
with shoulders and chest. Push the neck backwards as much as possible.
Releasing 1. Inhale and exhaling bring both the knees, chin and shoulders slowly
on the ground.
2. Leave the ankles and bring the hands beside the body.
3. Straighten the bent legs and bring them as in the prone position.
Internal Effects This asana is a combination of both Bhujangasana and Shalabhasana and
can deliver benefits of both the asanas. Mainly the weight is taken by the
abdomen. This has favorable effect on enzyme producing organs, liver,
pancreas, small intestine and big intestine. As a result of this the concerned
organs become more active and efficient. Also the blood circulation in arms
and legs is improved.
People suffering from Abdomen problems should not do this asana without
consulting Yoga expert.
NAUKASANA
87
1
2 3
Posture The body achieves the shape of a yacht , therefore it is called Nouka
(yacht or boat in Sanskrit) asana.
Procedure 1. Stretch both the arms forward, keep them on the floor with palms
closed together. At the same time place the forehead on the floor.
2. Exhale and inhaling, lift the arms & neck in the front, and legs in the
back upwards as much as possible without bending them.
Position In this asana both the arms both the arms should be raised keeping the
palms joined together. Legs also should be kept together. Head should be
at the level of arms. The complete weight of the body on abdomen.
Releasing 1. Inhale and exhaling bring, both the knees, chin and shoulders slowly
on the ground.
2. Leave the ankles and bring the hands beside the body.
3. Straighten the bent legs and bring them as in the prone position.
Duration This asana is more difficult than dhanurasana so it is difficult to maintain it

for few seconds also initially, try to practice it for 5 to 10 second. After
practicing it for few days you can increase the repetitions, once you are
able to do 5 repetitions easily then reduce repetitions and increase the time
up to 1 min.
Internal Effects In this asana, muscles of legs and hands are stretched more than
Dhanurasana. The strain reaches inner organs and increases their capacity.
It also acts on back muscles and helps remove complaints related to
digestive system.
People suffering from Abdomen problems should not do this asana with out
consulting Yoga expert.
MAKARASANA
88
1
2 3
ASANA POSITION
Posture Position like that of a crocodile.

Procedure In the prone position place your both hands crossed around head or rest
your forehead on it, relax all the muscles, continue normal breathing.
1. Bring the arms forward and fold them. Then place the forehead on
the folded elbows and relax the neck.
2. Spread the legs and keep them at a distance of a foot or so, with the
heels inside and the toes outside. Then relax the legs.
3. Keep the whole body relaxed. Try to touch as many parts of the
body to the floor as possible. Keep the breathing normal and the
head in a positoin which is comfortable.
Position This asana being for relaxation, the muscles of the body should not be strained. So
attempt should be made to relax all muscles and the joints of the body.
Releasing 1. Bring the feet together.
2. Unfold the arms & get them back as before and come to the Prone Position.
Duration The aim of this asana is to release the strain caused by other asanas. Therefore, this
asana should be maintained for two to three minutes.
Internal Effects As all the muscles are relaxed, they need less blood and oxygen supply.
Consequently, the heart beats and the breathing also slow down. Now as the whole
basic operation turns slow, the body gets good rest.
Precaution In this asana the whole body is relaxed. As the body is relaxed one is inclined to sleep
which one should strictly avoid.
ADHVASANA
89
Adhvasana
Posture
Procedure In the prone position place your forehead on ground, stretch your hands
forward and join them ahead of your head as shown in figure. Stretch your
legs in opposite direction, relax all the muscles, continue normal breathing.
Position
Releasing
Duration
Internal Effects
Precaution
90
Print This Page
YOGA DOES NOT MEAN EXERCISE

-- Yogacharya Vishwas Mandlik Send This Page
To Friend
The word ‘Yoga’ reminds us of ‘Yogasana’ here is a very close relationship between Yoga
and Yogasana. Really speaking, ‘Yogasana’ is a part of ‘Yoga’. We think, that Yoga itself
means ‘Yogasana’. Which is the most important part out of the eight different parts in our
body? Every part has its own importance and peculiarity. Of course, we don’t want to go
deep into detail of these parts. We have to keep in mind that, Asana is one of the parts of
the ‘Yoga’. For the time being, we will study this part in more detail.
There is one misunderstanding in case of ‘Yogasana’ i.e. ‘Yogasana is a

type of Exercise’. This misunderstanding is there in many ‘Yoga learns’
and ‘Yoga propagandist’. Government has also handed over the
‘Yogasanas’ to sports-ministry instead of education ministry.
Yogasanas are being taught and studied by considering them
equivalent to exercise. Hence, it is adversely affecting the existence of
‘Yoga’ in Asana. If we study Asana through an exercise point of view,
then we may get its benefits. But these will not be the benefits of
Yogasana.
We say, that it is harmful to exercise as age increases. So, we will
have to apply same principle to ‘Yogasana’ also. On the contrary it has
been said that very old people, patients can also practice Yogasana. It
is very true, that exercise and Yogasana are related to the muscular
system of body. May be due to this reason, Yogasanas are considered
as part of exercise. But the real difference lies here. In exercise, more emphasis is given on
movements of muscles whereas, in Yogasana it is given on steadiness of muscles. Yoga
Maharshi Patanjali has defined Yoga as ‘Steady and comfortable state means Asana’.
( || Sthirsukham Asanam || )
If we think over this definition, it can be noticed that exercise and Yogasana are two distinct
aspects i.e. they work in exactly opposite directions to each other. If you keep this point in
mind, then the next explanation can be easily understood.
It is know that, Yogasana means the different states of parts of body. In this state, stability
and comfort of body parts and so of muscles is to be achieved. This is called as Asana. To
achieve this state, we have to practice a specific movement. It is to be practiced very slowly
i.e. the movements should be very slow. If the movements are fast, then it will be difficult
to attain steadiness in later states. Thus, the movements to be practiced in Yogasana have
to be very steady and slow. While practicing such movements, some muscles may get
stressed. At this time, if you try to keep muscles relaxed, then both the pressure and stress
on them will be relived. To do so, try to concentrate on your body movements. Due to this,
the muscles that are taking part in movements will be pressed to the required extent only.
And the non - interacting muscles will be in relaxed state. With the help of such
movements, the expected results can be experienced.
^Top
It would be helpful to know the impact of such type of movements

on other systems of body. In exercise, if we keep the speed of
movements more, then muscles are under strain. So the speed of
blood circulation as well as pressure increases. As this is the
91
function of heart, it has to perform some extra work. Exactly opposite results are obtained
due to Yogasana. Due to slow and steady movements, muscles do not have to work extra.
Once you have undergone any particular state in Asana, requirement of blood is reduced.
Also, stress on heart is relived. With the help of advance study in Yoga, functioning of heart
takes place more slowly. Same effect take place on the respiratory system during exercise.
Due to rapid movements, heart has to perform extra task. Similarly, due to more need of
oxygen by muscles, breathing takes place rapidly i.e. Along with speed of heart beats speed
of breathing also increases. Due to reduction in requirement of Oxygen in Yogasana, speed
of respiration also reduces. So, there is no load on respiratory system. If speed of
heartbeats and respiration increases, sweating takes place. Unlike Yogasana, sweating takes
place in exercise. If at all there is sweating from body in Yogasana, then mind well, that
something has gone wrong. Make the changes accordingly.
Thus, it becomes the study of exercise more, than of the Yogasana, if the fact that
Yogasana is not exercise is not understood. It results in advancement of muscles.
Enhancement of muscle power is the main purpose of exercise. It’s not at all expected by
means of Yogasana. Due to Yogasanas, muscle power doesn’t grow up. But, their capability
to work for a long time increases. I.e. Due to exercise, strength is raised and through
Yogasanas, stamina is raised up. The reason for this lies in the manner, how you practice
both Yogasana and Exercise.
While exercising, muscles have to work extra. Thus, we feel stressed and need more rest. In
Yogasana, no such rest is needed. On the contrary, muscles become active due to practicing
of Yoga. Eventually, we feel more energetic.
It is very difficult to implement the fact, that Yogasana and exercise are altogether
different. But it is equally true, that if we work in that direction, it will be certainly fruitful.
All of a sudden the steadiness of muscles cannot be achieved so, you may feel strain in the
very initial stages of this study. Sometimes, both heartbeats and speed of respiration may
increase. Hence at some stages provision for breathing is also made while Performing
Yogasana. It is difficult to maintain the steadiness of muscles. But it is equally easy to
practice the movements steadily. In study of Yoga, all movements are important and it is
easy to practice them slowly. It is worth achieving a success, if you could practice them
slowly.
Many types of body movements have been mentioned in Yoga, before

actually starting with study of Yogasana. In all these types, no precise
steadiness is required. But ‘Slow Speed’ is soul of these types and it is
easy to achieve it. Thus, through all these types, basic principles of
Yogasana can be easily implemented. Hence, yogasanas, that are
mentioned further can be practiced easily. Their good results can also be
experienced. Like this, if strong base of Yogasana is built up, then you
can practice further types of Asanas. i.e. Pravesh, Parichaya, Pravin,
Pandit etc. in a real sense. You can certainly experience the good results
of this study.
It looks like, as if out of eight stages, in the Yoga – Yogasana is same as
that of exercise. But we know, that it is not to be practiced like exercise. Other stages of
Yoga do not have any relation at all with the exercise. Five ethics are told in first part
‘Yama’ about noble behavior in society. To keep yourself healthy and mentally fit, five
important things are mentioned in chapter ‘Niyama’. Third system is of ‘Asana’ and forth
Anga is of ‘Pranayarana’. The whole control over respiratory system is mentioned in the
‘Pranayama’ chapter.
In the fifth chapter ‘Pratyahara’, certain ways to control your mind are told. The last three
parts are Dharana, Dhyan and Samadhi. All these parts are concerned with mind control.
92
From the explanation, given above, it can be easily noticed that
‘Yog is not an exercise, but it’s a lifestyle’.
Yoga is a riotous way to live happy & healthy life .
93
Meditation
 What is Meditation?
 What is the object for Meditation?
 Importance of Mind while meditating, Meaning, Properties &
Functions Of Mind
 Different Links To Access Mind
 Techniques To Control The Mind
 Easy Meditation Technique
 Physiology of Meditative Asanas (Postures)
We are going to discuss about Meditation based on "Pantajali Yoga

Sutra (Ashtanga Yoga)". In his sutras the "Sage Patanjali" has
explained 8 limbs of yoga (Ashtanga Yoga). Those are :- Yama, Niyama,
Asana, Pranayama, Pratyahara, Dharana, and Dhyan Samadhi. The
initial four stage are the basic stages which help the person to attain
"Sthiram" (stability of mind) which is the prior necessity for practicing
the further stages of meditation. According to him meditation (Dhyan)
means -
"Full concentration of the mind focused on one of those
experiences"
In simple terms the spontaneous concentration of the mind on the object

is Meditation.
Now let us see in detail what exactly he means to say about

Dhyan(meditation), We all know that our mind is fickle, like a butterfly,
which always flies from here and there and does not wait at one place
for long. But the speed of our mind is far more than the butterfly or it
may be greater than the speed of light.
Mind can recollect past experiences, keeps thinking about the future and experiences the
present with all its might and we do not have any control over our minds journey.
'Dhyan'(meditation) is the study of deep concentration, calmness and tranquility of the
mind. It is the study of attaining complete control over ones mind. Meditation takes the
consciousness beyond conscious, sub conscious & unconscious states to super
consciousness.
How do we achieve that?

In the fundamental stages of meditation one has to decide some target upon which one can
concentrate. He has to concentrate with the help of his sensors like ' Eyes, Nose, Ears,
Mouth and Touch' that means he can
 Look at the target whichever he wants

 He can recite a small mantra with the help of mouth
 And he can listen to the mantra with his ears
Further more he is not permitted to think anything else, except the target.
What is a target?
A target would be anything, which ones mind would like to concentrate upon. It would be
anything, which will give tranquility and serenity to ones mind.
For instance it would be a photograph of ones deity. In this case the photo frame is the
target . In the fundamental stage one can look at the frame, the picture of the deity, the
background of the picture. Think about all the above factors, recite or hear a mantra of that
94
deity, but one has to see to it that ones mind does not run away beyond the target decided.
One can develop his capacity of sitting in this stage from 5-10 minutes to any amount of
time.
But once the mind thinks of some other factors your meditation comes to an end . This
stage is truly a very fundamental stage and needs a lot of practice because we are never
used to control our minds.
Once you have achieved this for specific period of time you can try for the 'Dhyan'.
To explain with Omkar as the target, we have been looking at it, reciting and listening the
mantra, our mind stays (appeases) upon it for a specific amount of time.
Now further we close our eyes and recollect the picture of the OM.
At the same time we are reciting or listening to the omkar. Then again with closed eyes we
are only hearing the reciting of the mantra on the cassette without reciting by our mouth.
Further our minds only recollects the experiences taken by our eyes, ears and mouth. The
actual Dhyan stage has only one dimension, now we concentrate on only a part of our
target and in the next samadhi stage the person experiencing the target tends to be
nobody. Only the experience remains.
At this stage the minds target as a number of dimensions. The mind thinks of all the factors,
which it has experienced in the initial stages.
Meaning, Properties & Functions Of Mind
It is very difficult to understand the nature of the mind because it has no physical existence.
It is very subtle as well as hidden. But the existence of the mind can't be denied, as many
of our problems physical, mental and psychological are the outcome of our mental
condition.
Mind exists in the body but it is distinct from the body and organs.
Mind is also distinct from the spiritual self, 'the Knower' as he just observes the mind and its
functions. The Knower perceives the external objects through sense organs but with the
help of the mind. Perception of any event is not possible without the presence of mind. So in
every event of perception there is an external object, an organ of perception (ears, eyes,
nose tongue or skin) and there is mind and the 'Knower' or 'self'. All these are connected
very closely, inseparable but still distinct from each other.
The mind can multiply or divide the strength of the Body. The person can't work if he is
mentally not prepared for the work but a person can work with extra energy if he has
mentally decided to work.
The mind has tremendous speed. It can travel from one point to another point at infinite
distance within fraction of a second.
The mind interconnects the 'Self' with the physical body. The mind controls the physical
organs through Brain, Autonomous Nervous System, and Endocrine Gland System.
We can summarise seven functions of the mind as follows.
Consciousness, Thoughts, Emotions, Perceptions, Memory, Intelligence and Judgment.
The Condition Of Mind
You have already seen that
1. Mind has no physical existence.

2. Existence of the mind can't be denied.
3. The nature of the mind is to move from one point to another continuously.
4. The mind has tremendous speed.
95
It is clear from the points that the mind is very unstable. Mind doesn't remain stable at any
particular point or any object. It keeps moving all the time. Mind runs after the objects it
likes but runs away from the objects that it dislikes.
Controlling The Mind
You have already studied that the mind is essential in the process of acquiring knowledge.
For example when you are listening to a speaker in lecture, you learn through your ears.
But if your mind is not concentrating on the lecture then you won't understand anything
there. As the mind is unstable, you cannot concentrate on lecture. So to learn what the
speaker is telling, you must establish control over your mind and force it to listen to the
lecture. Then only you'll be able to acquire knowledge.
Hence you have to control movements of mind and make it stable whenever you want, as
per your requirements. But this is the most difficult part because of unstable nature of
mind. This process of making mind stable is called concentration.
This is true for any function of mind. If you want to remember a particular event, you will
have to concentrate your mind till you remember that event.
It is clear from the above discussion that it is essential to control the mind. Only then, one
can get what he wants. But controlling mind is the most difficult task.
Efforts are being continuously made to find out the ways and means to establish control
over mind. Meditation is one of the very effective ways to control the mind.
This control can't be achieved in short period. Meditation is a systematically designed
technique to achieve this step by step.
Different Links To Access Mind
You have already studied that the mind is an inseparable part of the human being. It is
distinct from brain, nervous system; it is distinct from all other physical organs, it is distinct
from Pranic Force behind body activities.
The mind is distinct from all these systems but at the same time, it is closely associated
with all these systems of the body. Mind is very difficult to access directly but all these
systems are relatively easier to access. So mind can be accessed through these systems, we
will discuss some of these links.
1. Body Movement and Mind

2. Sense Organs and Mind
3. Breathing Process and Mind
4. The Self and Mind
Techniques To Control The Mind
1. Body Movement
2. Sense Organs
3. Breathing
4. The Self Control
Easy Meditation Technique
96
Introduction
As the name suggests this is a very simple and easy technique of meditation, which can be
followed by anyone irrespective of age, sex and physical condition. Even patients can follow
this. The result is experience of calm and quite Mind and body.
1. Pre-requisites
2. Preposition
3. Procedure
Physiology of Meditation Asanas

By--Gandhar Mandlik (Rishi Dharmachandra)
Physiology of Meditative positions
Meditation is a state of concentration of mind leading to higher states of awareness

resulting in to heightened perceptions. To achieve this state one needs to still the mind,
control the thoughts, balance the emotions. The process of meditation takes long
preparations, one needs to be comfortable for longer time duration. So the meditative
postures should help the practitioner steady the body and mind.
All the Hatha Yoga reference books recommend padmasana (Lotus pose), Siddhasana
(Perfect pose), Swastikasana (Auspicious pose), Bhadrasana (Gracious pose) and
Simhasana (Lions pose) as meditative positions. They are considered the best Asanas, and
all other asanas are to prepare the body and mind to sit in these positions for longer
duration, typically half hour to 3 hours. The mastery of asana in Hatha Yoga is ability to
maintain the asana for more than 3 hours, without any trouble. The above mentioned
meditative positions are sitting postures with legs crossed in different ways, offering a firm
triangular base to the spine. The spine is erect and all the body parts are relaxed. Hands in
Dhyan Mudra or Chin mudra resting on knees comfortably. (Dhyan or Chin mudra helps the
mind become relaxed and concentration is easily achieved.)
These postures offer following important advantages required for meditation.
1. In these positions spine is erect which allows all the physiological activities go on
normally. Physiology says that erect postures create proper balance posture for digestive
organs, heart and lungs. These vital organs function at optimum level resulting in increased
efficiency and reduced stress.
2. To maintain the balance in these positions, brain and other parts (hypothalamus,
pyramidal tract, extra pyramidal tracts, cochlea, neuro-muscular junctions) have to work
less. Gravity & Anti gravity muscles need not work hard to maintain the pose as the firm
triangular base provided by crossed legs reduces the work. Closing the eyes is also possible
without loosing the balance.
97
3. Abdominal muscles, diaphragm and muscles in the chest are stressed to the minimum
extent. Production of carbon dioxide is minimized so that process of breathing is minimized
and continuous movement of diaphragm and ribs do not disturb the state.
4. These positions are such that the brain and nervous system has minimal stress, so that
mind can be peaceful and relaxed.
5. The mind remains alert but relaxed.
6. Only the supine position or lying down position is more relaxed than the meditative
positions, but there is danger of falling asleep in horizontal positions.
7. The pelvic region gets the rich supply of blood; it may result in toning up of sacral and
coccygeal nerves. (May be awakening of kundalini which is located in pelvic region, is
affected because of these physiological conditions offered by meditative positions but is a
subject of research and nothing concrete is known as yet.)
8. The blood from the legs can easily reach heart reducing the efforts of heart and lungs.
9. Yoga psycho-physiology says that erect spine position offers least resistance to the Pranic
energy traveling up to the brain which is awakened through the meditation.
One should start practicing with basic crossed legs position for few minutes and then
carefully learn the advance positions like padmasana, siddahasana, swastikasana etc.
There is always a danger of damaging your knees if you stress your self too much.
Best wishes and regards

Rishi Dharmachandra (Gandhar Mandlik)
Different Links To Access Mind
1. Body Movements And Mind

We make body movements intentionally or automatically. The automatic movement
doesn't need presence of the mind. The intentional movements need the attention of
mind similarly if you control the body movements you can automatically access the
mind. You can't control the movements for long so the scope is limited with this
technique.
2. Sense Organs And Mind
We get the knowledge of the external world through our five sense organs (eyes, ears,
nose, tongue, skin). The presence of mind is essential for this perception. The senses
are attracted towards their objects of desire and they involve mind in the process. The
sense organs can be controlled to some extent. So mind can be accessed through the
control of the sense organs.
3. Breathing Process And Mind
Breathing is a continuous and very important process. The observation of this process
helps to establish the fact that breathing and mind has a definite connection between
them. When the mind is under tension or under emotional pressure, the breathing rate
increases and when the mind is calm and quiet, rate of breathing decreases.
It is interesting to know that to some extent we can easily control our breathing with
will. So we can easily control our mind to some extent.
4. The 'Self' And Mind

98
The 'Self' or 'Atman' (Soul) is the owner of human beings and hence the owner of the
mind as well. If one recognizes the 'Self' in its true nature, he will be able to control and
order the mind. It may seem very simple but is the most difficult task in one's life.
Techniques To Control The Mind
1. Body Movements
Yoga has prescribed number of Asanas, the body postures to be practiced and attained
in a particular way. These movements are special and needs the concentration of mind.
After attaining the posture it is maintained for longer period and the whole body is
relaxed completely in the posture. In this process the mind is initially engaged in body
movements, then in relaxation and gets freedom from body and then it is directed
towards the endless thoughts. The mind control is established during the process.
2. Sense Organs
An interesting object is selected and the concentration of sense organs is directed
towards this object. The mind, being connected to the sense organs is pulled towards
the object. Intentional and continuous practice of this technique slowly establishes
control over the mind. Slowly the span of the object is reduced to minimum to increase
the control over the mind.
3. Breathing
Breathing is under the control of the metabolism & emotions. Metabolism is reduced to
minimum level with the help of steady and relaxed posture of Asana. The emotions are
also reduced with the Asana posture. This results in a very low rate of respiration with
little quantity of air in inhalation and exhalation. The mind is directed towards the
breathing. As the breathing becomes slow, the mind also becomes calm and quite.
4. The 'Self' Control

After proper realization of the 'Self' (Soul) it becomes strong enough that it can directly
control the mind. This technique is the advance one and very difficult to follow for
beginner.
All the above techniques contribute to the system of meditation. There are a large
number of meditation systems developed and many have used these systems to their
advantage.
We will learn Easy Meditation Technique, which is suitable to beginners.
Easy Meditation Technique
1. Pre-requisites
This practice is to be done with empty stomach (3 hours after the meals and 1hour after
drinking any soft drink.)
You have to wear loose clothes or loosen your clothes (belt / tie).Remove the shoes,
wristwatch etc.
This can be practiced for any length of time with minimum 10 minutes so you should
keep at least 10 minutes for this practice.
The sitting arrangement must be comfortable.
Avoid the disturbances like phone,bells or even excess light or any other disturbing
reason.
2. Preposition
Sit comfortably on easy chair or sofa. Straighten the legs but don't stretch them. Keep
99
your hands on chair or on your knees loosely. Keep your fingers relaxed. Close your
eyes gently. Relax the body.
3. Procedure
Relax every muscles from toes to the top, one by one and slowly. Relaxation of muscles
creates a feeling of pleasure in your mind and body. As the muscles are relaxed the
breathing becomes slower and slower. Now focus your Mind on the breathing. Do not
control the breathing but witness it. As the body is relaxing the breathing becomes slow.
As the breathing becomes slow, the Mind becomes calm and quite. As the Mind becomes
calm and quite, the body relaxes further, which further reduces the breathing rate and
so on. After pre planned time elapses, be aware of your breathing, body parts, make the
slow movements and slowly open your eyes and come to preposition.
100

Yoga Practices

Hochgeladen von

Dokumentinformationen

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Yoga Practices

Hochgeladen von

Copyright:

Verfügbare Formate

HATHA

-- Yogacharya Vishwas Mandlik

Yoga Styles or Yoga Paths orTypes Of Yoga

Karma Patanjali's Ashtanga Jnana Hatha Kundalini

SwaraYoga Raja Yoga Kriya Yoga Mantra Yoga

1. Yogasana (Yoga Positions)

Japa Yoga, Requirements, State of Consciousness in Matra Yoga, Methods of

Some of the components of Jnana Yoga are:

1. Not believing but realising

Kundalini Yoga (From the Tantras)

This system of Yoga is concerned with awakening of

Sun Salutation - Surya Namaskar

In all one Namaskar includes 10 different positions, they are :

Inhale and maintain the position as shown in figure

Exhale and bend forward in the waist till palms touch

- While exhaling bend forward in the waist

Exhaling bend both the hands in elbows and touch

Inhale and straighten the elbows, stretch the

Hold the breath, bend the neck downwards and

Hold the breath as in position 7, bring the right leg in

Exhale and bring the left leg forwards as in the

Inhaling start getting up and attain the position as in

Pre- Neck Shoulder Hand Leg Knee

Prerequisites for Yoga -

Yoga Positions or Asanas-

STANDING POSITION SITTING POSITION

SUPINE POSITION PRONE POSITION

 Aim - To increase the flexibility and stamina of

 Aim - To increase the flexibility and stamina of

 Aim - To increase the flexibility and stamina

 Aim - To increase the flexibility and

 Aim - To increase the flexibility and

 Aim - To increase the flexibility and

Leg Movement (Padasanchalan)

 Aim - To increase the flexibility and

Leg Movement (Padasanchalana)

Leg Movement (Padasanchalana)

 Aim - To increase the flexibility and strength

 Aim - To increase the flexibility and strength

 Aim - To increase the flexibility and strength of

Move your hands around your head, then bend

Following precautions should be taken while performing these movements -

Normal Breathing Principles -

 Stand with 1 to 1.5 feet distance between

1. Bring both the hands on the waist.

1. Keep both the hands on the waist.

Standing Position - Yoga Postures or Asana

List of Postures or Asana In Standing

 Veerasana (Warrior pose)

Sitting Position - Yoga Postures or Asana in

List Of Poses or Asana In Sitting Position

Supine Position (Yoga Postures in Supine

Prone Position (Yoga Postures in Prone

Articles related to Asana

Note: This asana is to be repeated for the right leg also.

Duration It should be kept for one minute on each side.

Note: This asana is to be done by taking out the right leg.

Do’s & Don’ts Do’s

Advanced variation – legs can be straightened at 90 degrees to the

Pre position Sitting Position: Padmasana

Precaution This asana is very simple and anyone can practice.

AKARNA DHANURASANA (Type1)

AKARNA DHANURASANA (Type2)

Note: Do this asana in the above mentioned manner by taking up the