URDHVA PADMASANA - UPPER LOTUS POSE

 

Sirshasana should be completed. Bend the right leg slowly and keep it on the left thigh, while the left leg stays on the right thigh. You must proceed with caution and cautiously. You can try this if you can stand in Sirshasana for longer than 10 to 15 minutes. You'll collapse and break your legs if you don't. This can be done by a gymnast who can sit on the parallel bars on the deck. This Asana will help you reap the rewards of Sirshasana.

INSTRUCTIONS FOR URDHVA PADMASANA

1. The first Anga of Ashtanga Yoga is Asana. Only after you have developed yourself in Asana will you be able to reap the benefits of Pranayama.

2. Place a blanket on the floor and do the Asanas on top of it. For Sirshasana and its variations, use a cushion or a four-folded blanket.

3. While doing Asanas, wear a Langotee or Kowpeen. A banian can be worn on the body.

4. When doing Asanas, don't wear glasses. They can be fractured or do damage to the eyes.

5. After completing the Asanas, those who have been doing Sirshasana, etc. for a long time should eat a light tiffin or drink a cup of milk.

6. Train on a daily basis. Many that practice in fits and starts will reap no rewards.

7. Do asana on an empty stomach first thing in the morning or at least three hours after eating.

The easiest time to do Asanas is in the morning.

8. Just as if a building's base isn't well laid, the superstructure will collapse in no time, a Yogic student who hasn't mastered the Asanas will be unable to progress to higher levels of Yogic practice.

9. Yoga Asanas can be accompanied by Japa and Pranayama. Then and only then can Yoga become truly authentic.

10. You would not be able to do any of the Asanas perfectly at first. Perfection comes through consistent work. Patience and perseverance, as well as honesty and earnestness, are required.

11. Should not alter the asanas. Stick to one set of rules adamantly. You won't get much gain if you do one package of Asanas today, another tomorrow, and so on.

12. The more stable you are in the Asana, the easier it will be to relax and focus your mind. Without a stable stance, you won't be able to meditate effectively.

13. Mild Kumbhaka during Asana practice increases the potency of Asanas and gives the practitioner more strength and vitality.

14. Each person should choose a few Asanas that fit his or her mood, ability, ease, leisure, and necessity.

15. You would have fine, lustrous skin, a fair complexion, and peace of mind in a short time if you are cautious of your diet, Asanas, and meditation. Hatha Yoga provides Yogic students with grace, resilience, and spiritual success.

16. A man will sit motionless on the Asana for ten hours at a time and always be full of desires. This is just a physical exercise, similar to an acrobatic or circus performance. Even if a man practices Tratak for three hours without dosing his skin, winking, or turning his eyeballs, he may always be full of urges and egoism. This is a different kind of physical activity. There is no link between this and spirituality. When people see people who can do the aforementioned things, they are misled. Fasting for 40 days is another kind of physical exercise.

17. Pranayama with Asanas is beneficial and conducive to Japa and meditation.

It eliminates body and mind drowsiness and laziness. It also helps to keep the mind in check. It gives the spirit a new sense of vigor and harmony.

18. Asanas can be done on the sands of rivers, in open spaces, and also along the seaside. If you're going to practice them in a bed, make sure it's not too crowded. It should be cleaned on a regular basis.

19. A Vedantin is fearful of doing Asanas because they will worsen Dehadhyasa and interfere with his Vairagya practice. I've seen a lot of Vedantins that are sickly, with a bad physique and a weak constitution. They are unable to do any strict Sadhana.

They may only say "Om Om Om" mechanically through their lips. They are unable to lift the Brahmakara Vritti due to a lack of ability.

20. The mind and the body are inextricably linked. Jada has a sickly, frail body. The body is a vital tool for achieving Self-realization. The instrument must be kept clean, sturdy, and in good working order.

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PASCHIMOTTANASANA

 

Sit on the ground with the legs stretched out like a stick. Thumb, index, and middle fingers are used to catch the toes. You must bend the trunk forward when grabbing. It would be impossible for obese people to bend. Take a deep breath out. Bend slowly and steadily before your forehead reaches your elbows. Even between the legs, you should hold your smile. Draw the belly button back while bending over.

This makes it easier to lean over. Bend gently and in small increments. Take it at your own pace. There is no need to rush. Bend your head between your hands while bending down. Keep it to the same page as them.

And on their first try, young people with an elastic spine will hit their knees with their forehead. It will take a fortnight or a month for adults with a stiff spinal column to achieve maximum success with their stance. Retain your breath before you can return your head to its original location and sit up straight. Then take a deep breath.

Hold the place for 5 seconds. Then eventually extend the time to ten minutes.

If doing the entire Paschimottanasana is too tough, do half pose with one leg and one hand, then the other leg and hand. This would be less difficult for them. They will return to the complete pose after a few days, when their spine has become more elastic. When doing Yogasanas, you must use common sense.

ADVANTAGES

This is a fantastic Asana. It stimulates the gastric fire by causing the breath to flow through the Brahma Nadi and Sushumna. It slims down the belly and slims down the loins. This Asana is designed to help people who are overweight or obese. In cases of spleen enlargement, it causes the spleen and liver to shrink. Paschimottanasana stimulates the gastrointestinal viscera, such as the kidneys, liver, and pancreas, in the same way that Sarvangasana stimulates the endocrine glands.

Constipation is relieved, as is liver sluggishness, dyspepsia, belching, and gastritis.

Lumbago and various types of back muscle myalgia are healed. This asana will also help with piles and diabetes. The abdominal muscles, the solar plexus, the epigastric plexus, the bladder prostate, the lumbar nerves, and the sympathetic cord are all toned and held in good shape.

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ARDHA MATSYENDRASANA

 

The back is bent downward in Paschimottanasana and Halasana. Counter-poses to stretch the spine backwards include Dhanur, Bhujanga, and Salabha Asanas. 

This is not good enough. It must even be bent and twisted from side to side (lateral movements). And then will the spinal column's elasticity be guaranteed. The Matsyendrasana, which provides a lateral twist to the spinal column, is ideal for this.

Place the left heel below the scrotum, near the anus. It has the ability to reach out and touch the perennial vacuum. Enable the heel to remain in this position. 

Bend the right knee and position the right ankle at the base of the left leg, resting the right foot next to the left hip-joint. Place the left axilla, or armpit, over the top of the right knee that is vertically bent. 

Now, pull the leg back a little so that it meets the back of the axilla. In your left hand, grab the left foot. After that, gently rotate the spine and turn to the extreme right by adding pressure to the left shoulder joint. Turn your face as far to the right as you can. 

Bring it up to the level of the right shoulder. Swing the right arm out to the left. In your right hand, grab the left leg. Around 5 to 15 seconds, hold the pose. Maintain the upright position of the vertebral spine. Do not stoop. In the same way, you can rotate your back to the left.

ADVANTAGES

This asana stimulates the intestinal fire, which enhances appetite. It eliminates dreadful diseases. It awakens Kundalini and keeps Chandranadi, the moon's flow, constant. 

The moon is said to be situated above the base of the palate. It spills the cold ambrosial nectar, which is squandered as it comes into contact with gastric fire. 

This Asana, on the other hand, prevents it.

It leaves the spine supple and massages the abdominal organs well. Lumbago and other forms of muscular rheumatism of the back muscles may be treated. 

The sympathetic organ and the spinal nerve roots are toned. They have a large blood supply. This pose is a complement to Paschimottanasana.

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VAJRASANA - THE ADAMANTINE POSE

 

The person sitting in this Asana has a very calm and firm posture. They are unable to be quickly shook.

The legs get very stiff. Merudanda grows firm and strong. This Asana resembles the Namaz posture in which Muslims sit for prayer in several ways.

Place the soles of the foot on both sides of the anus, i.e., one over the other, the thighs on the hips, and the soles on the buttocks. 

The calves must be in contact with the legs. The ground can be reached from the toe to the knee. The knees and ankles bear the whole weight of the body. 

A mild pain in the knee and ankle joints may occur at the start of practice, but it will subside quickly. Using your fingertips, massage the sore areas and two joints. Rub with a small amount of Iodex or Amrutanjan. 

Place all hands straight on the elbows after the feet and knees have been fixed. Have your legs tucked together. Sit in this position, holding your trunk, neck, and head in a single line.

ADVANTAGES

The meal will be well digested if you sit in this Asana for fifteen minutes after eating. 

Dyspeptics will profit greatly. Legs and thighs Nadis, nerves, and muscles are reinforced. 

Myalgia disappears in the knees, legs, toes, and thighs. Sciatica is no longer a problem. 

Flatulence is no longer a problem. Stomach has a calming and beneficial effect on Kanda, the most important part of the body from which all the Nadis emerge.

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MAYURASANA - PEACOCK POSE

 

This is a tougher asana than Sarvangasana. This necessitates a high level of physical strength.

Kneel down on the floor. Take a seat on your toes. Raise the heels. Bring your forearms together.

Place the two hands' palms on the deck. The two little fingers must be in close proximity to one another. They are aimed at the feet. 

You now have steady and firm forearms to protect the whole body during the subsequent trunk and leg elevation. Slowly lower the belly toward the elbows that are conjoined. 

Your body should be supported by the knees, which are now pushed against the navel or umbilicus. This is the initial phase. Stretch your legs and lift your feet to a level with your shoulders, stiff and straight. This is the second stage of the process.

As soon as they lift their feet off the ground, neophytes (beginners) struggle to maintain their balance. In front of the couch, place a pillow. You may have a forward slide at times, and the nose may be mildly injured. 

When you can't hold your feet, try slipping on the edges. If stretching both legs backwards at the same time is tough, extend one leg first and then the other. If you use the technique of bending over with your head down, your feet will naturally leave the ground and you will be able to stretch them very quickly. 

The head, trunk, buttocks, thighs, wings, and feet will all be in one straight line and parallel to the ground when the Asana is fully manifested. This pose is very lovely to look at.

Beginners should do this Asana while hanging onto a table. It would be easy for them to put this into practice. 

You can do it effortlessly and maintain the balance without much hassle if you learn the technique of this Asana and use your common sense. Fatty people are prone to nasty slides, drops, and doublings, which draw a lot of laughs from onlookers. When stretching your knees, do not bend them.

From 5 to 20 seconds, practice this Asana. Many with the physical power will complete it in 2 or 3 minutes.

When you lift your weight, remember to keep your breath. It will provide you with tremendous power. Exhale gently until you've completed the Asana.

ADVANTAGES

This is a fantastic Asana to help with digestion. It counteracts the negative effects of bad food and improves digestion. 

By increasing intra-abdominal pressure, it cures dyspepsia and stomach disorders like Gulma (chronic gastritis) and decreases spleenic and liver enlargements. 

The rise in intra-abdominal pressure tones and stimulates all of the abdominal organs properly. 

Hepatic torpidity, or sluggishness of the liver, goes out. It prevents constipation and tones the bowels (ordinary, chronic and habitual). Kundalini is awakened.

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SIRSHASANA - TOPSY TURVY POSE

Place a four-folded blanket on the floor. Sit on your hands. Interweave the fingers to form a finger-lock. Place it on the ground until it reaches the elbow. Hold your head on this finger-lock or between your two hands now. Lift the legs slowly until they are upright. Start by standing for five seconds and progressively raise the time by 15 seconds per week before you reach 20 minutes or half an hour.

Then, very slowly, lower it. Within two to three months, strong individuals would be able to do the Asana for half an hour. Take it easy at first. There isn't any danger. Do it twice a day, in the morning and evening, if you have the opportunity. To stop jerks, do this Asana very slowly. Breathe slowly and deeply through your nose, never through your lips, when standing on your head.

You should put one hand on either side of your head on the deck. If you're overweight, you'll find it easy to put this into effect. You should use the finger-lock technique if you've mastered juggling. For anyone who can stand on parallel bars or on the deck, this Asana is not for them. Use a wall or enlist the aid of a mate to keep the legs stable when practicing.

Some people may experience a new feeling during practice at first, but this soon fades. It makes you happy and giddy. When you've completed the workout, take a five-minute break and then drink a cup of milk. Some people will perform this Asana in a single stroke for two to three hours.

ADVANTAGES

This is extremely beneficial in maintaining Brahmacharya. It transforms you into Oordhvaretas. The seminal energy is transformed into Ojas-Shakti, or divine energy. Sex-sublimation is another term for this. Spermatorrhea, you would not have wet dreaming. Seminal energy travels upwards through the brain of an Oordhvareto-Yogi, where it is retained as divine power and used for contemplative purposes (Dhyana). Imagine the seminal energy being transferred into Ojas and flowing across the spinal column through the brain for storage while you do this Asana.

Sirshasana really is a boon and a nectar. Words would fall short of properly describing the positive outcomes and consequences. The brain will take a lot of Prana and blood only from this Asana.

Memory improvement is impressive. This Asana is ideal for lawyers, occultists, and philosophers.

By itself, this contributes to normal Pranayama and Samadhi. No additional effort is needed. If you pay attention to the breathing, you'll find that it gets finer and finer. There will be some respiratory difficulties at the beginning of rehearsal. This fades down as the work progresses. This Asana will provide you with genuine joy and spiritual elation.

Sitting for reflection during Sirshasana has a lot of benefits. The echo of Anahata can be heard clearly. This Asana should be performed by young, strong people. Householders who do this do not engage in sexual activity on a regular basis.

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MATSYASANA - FISH POSTURE

With Plavini Pranayama and this Asana, one can comfortably float on water. Matsyasana, or fish pose, is the name given to it. 

Spread a towel on the floor and lie in Padmasana with the right foot over the left. The left leg, as well as the left thigh above the right thigh Then, on your stomach, lie flat. Keep your chin between your two elbows. 

Stretch your shoulders out until the top of your head is squarely on the ground on one side and just your buttocks on the other, forming a bridge or an arch of the trunk. 

Put your palms on your thighs or capture your toes with your hands. You'll need to twist your back quite a little. 

This form is more effective than the previous one. The advantages you get from this variety are a hundred times more than those you get from the previous one.

Many that have thick calves and find it difficult to sit in Padmasana (foot-lock) should easily sit normally and then do this Asana. Next, do Padmasana. Make it firm, easy, and consistent. Then go to Matsyasana. Start by doing this Asana for 10 seconds and gradually rise to 10 minutes.

When the Asana is completed, gently release the head with the assistance of your hands and stand up. Then release Padmasana.

This asana should be done right after Sarvangasana. It will alleviate neck pain and all crampy conditions in the cervical area exacerbated by prolonged Sarvangasana practice. 

This provides the congested areas of the neck and shoulders a natural massage or shampooing. It also allows you to get the most out of Sarvangasana. It is a beneficial variation in Sarvangasana.

Rather, it serves as a complement to Sarvangasana. This Asana promotes deep breathing by widening the larynx (wind-box) and trachea (wind-pipe).

Matsyasana is a powerful antidote to a variety of ailments. Constipation is relieved. It pushes the concentrated feacal matter down to the rectum. Because of the deep breathing, it is beneficial in hypertension, consumption, chronic bronchitis, and other conditions.

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SARVANGASANA - ALL-MEMBERS POSE

This is a mysterious Asana that has many advantages. On the board, spread a thick blanket and practice this Asana on it. Lie completely flat on your stomach. Lift the legs slowly. Vertically lift the trunk, hips, and thighs. With two palms, one on either foot, support the back. The elbows should be resting on the field. Place your head on your stomach (Jalandhara Bandha). Allow the back-shoulder and neck to be as close to the ground as possible. Allowing the body to rock or rock back and forth is not recommended. Maintain a straight leg position. When the Asana is over, put the legs down gently and gracefully, without jerks. The whole weight of the body is placed on the shoulders in this asana. With the guidance and assistance of the elbows, you will really balance on your shoulders.

Concentrate on the Thyroid gland, which is located at the front of the neck in the lower half. Hold your breath for as long as you can comfortably do so, and gently exhale through your nose.

This Asana should be done twice a day, in the morning and evening. Matsyasana should be done right after this (fish-posture). This will alleviate pain in the back of the neck and make Sarvangasana more effective. Stand for two minutes on the Asana and eventually extend the time to half an hour.

ADVANTAGES

For all illnesses, this is a panacea, a cure-all, a sovereign specific. It enhances emotional strength and awakens Kundalini Sakti, as well as brightening the psychic senses and awakening Kundalini Sakti.

It carries a lot of blood to the roots of the spinal nerves. This Asana is responsible for nourishing and centralizing the blood in the spinal column. However, these nerve roots may not be able to draw enough blood for this Asana. It maintains the spine's elasticity.

The spine's elasticity is a sign of eternal youth. It motivates you to work harder. It avoids early ossification of the spine (hardening). As a result, you will be able to keep your youth for a long time. It is extremely beneficial in preserving Brahmacharya. It transforms you into an Oordhvaretas, much like Sirshasana. It essentially scans for wet-dreams. It restores potency to those who have lost it. It acts as a blood tonic and purifier. Kundalini is awakened and muscles are toned. The spinal column is softened and elongated. The early ossification of the vertebral bones is prevented by this asana. Ossification refers to the rapid degeneration of bones. Because of early ossification, old age appears soon. The degenerative process causes the bones to become stiff and fragile. Sarvangasana practitioners are nimble, flexible, and full of potential. Back muscles are twisted and extended as they are alternately contracted, compressed, and pulled. As a result of these different activities, they get a healthy supply of blood and are well nourished. This Asana treats myalgia (muscular rheumatism), lumbago, sprains, neuralgia, and other ailments.

The vertebral column softens and stretches like leather. It's bent and folded up like a canvas mat. A man who practices this Asana will never become even somewhat sedentary. He's a two-legged communicating squirrel with two legs. The vertebral column is a crucial organ of the human body. It provides treatment to the whole body. The spinal cord, spinal nerves, and sympathetic function are all included within it. Meru Danda is the name given to the spine in Hatha Yoga. As a result, you must maintain its fitness, power, and elasticity. The abdominal muscles, the rectic muscles, and the thigh muscles are both well toned and nourished.

This Asana treats obesity, corpulence, chronic constipation, Gulma, congestion, and enlargement of the liver and spleen.

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SIDDHASANA - THE PERFECT POSE

Siddhasana is the next most important asana after Padmasana. For Dhyana reasons, some consider this Asana to be much better than Padmasana. 

If you master this asana, you will gain a lot of Siddhis. It was also practiced by many Siddhas in the past. As a result, the term Siddhasana was coined.

And obese people with large thighs will comfortably do this Asana. In reality, for certain people, this is preferable to Padmasana. 

This Asana should be practiced by young Brahmacharins who are attempting to create celibacy. This asana is not recommended for women.

One heel should be placed at the anus. Keep the other heel on the generative organ's root. The ankle-joints should meet each other whether the foot or legs are properly arranged. Hands may be positioned similarly to Padmasana.

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SVASTIKASANA - PROSPEROUS POSE

Svastikasana is a comfortable sitting position with the body upright. Legs can be spread forward. 

Place the foot close the right thigh muscles by folding the left knee. Bend the right leg in the same way and force it through the gap between the thigh and calf muscles. 

The two feet can now be found between the thighs and calves of the knees. This is a really relaxing Asana. Many who find this challenging should stay in Samasana.

Place your left heel at the top of your right thigh and your right heel at the top of your left thigh. Relax and take a seat. Bend not to the left nor to the right. This is known as ‘Samasana.'

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SUKHASANA - TO BE AT EASE

Sukhasana is any simple, relaxed pose for Japa and meditation, with the key point being that the head, body, and trunk are all in a straight line. People who begin Japa and meditation after the age of 30 or 40 find it difficult to sit in Padma, Siddha, or Svastikasana for long periods of time. People name any incorrect sitting position ‘Sukhasana.' 

The problem is that the backbone curves in a matter of minutes as though they aren't aware of it. Now I'll show you a lovely Sukhasana in which elderly people can rest and meditate for a long time. 

This is not something that young people can attempt. This is intended mostly for elderly people who, after repeated efforts, are unable to sit in Padmasana or Siddhasana.

Take a 5-cubit-long fabric and fold it in half. Fold it in half lengthwise to make it half a cubit wide. Sit normally, with your knees just behind your elbows. Lift the two knees to the top of your chest, leaving an 8 to 10-inch gap between them. Take the folded fabric now. 

Return to the starting point by keeping one end near the left side and hitting the right leg. Then tie the two ends together in a knot. Place your palms on the comfort of the fabric between your legs, palms facing each other. The hands, knees, and backbone are all helped in this asana. 

As a result, you will never be tired. If you can't do any other Asana, stay in this one for a long time and do Japa and meditation. This Asana can also be used for Svadhyaya (religious book study).

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PADMASANA - LOTUS POSE

Padmasana is the most significant of the four poses for Japa and Dhyana. It is the most suitable asana for meditation. 

This critical Asana is highly regarded by Rishis such as Gheranda and Sandilya. This is very convenient for homeowners. 

This Asana is suitable for both men and women. Padmasana is suitable for both slim and young people.

Spread your legs forward and sit on the ground. Then, with the right foot on the left thigh and the left foot on the right thigh, repeat the process. 

Place your hands on your knees. 

You should make a fingerlock and hold your hands around your left ankle when doing so. 

For certain people, this is very helpful. Alternatively, put the left hand over the left knee, and the right hand over the right knee, palm facing up and index finger meeting the middle portion of the thumb (Chinmudra).

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