Āsanas” for Practitioners and Teachers

International Journal of Yoga and Allied Sciences (ISSN: 2278 – 5159) Volume: 5, Issue: 1; Jan- June 2016

A search for a book on “āsanas” for practitioners and teachers

Dr. Yogesh Kumar Y D P G College, Lakhimpur Khiri Email: [email protected]

ĀSANAS (8th English impression) By Swami Kuvalayananda Kaivalyadhama, Lonavla, Dist. Pune, 410403, India Rs. 150 ISBN 81-89485-04-0

Abstract There are many books available on asanas and all have their own merit. One such book is ‘āsanas’ written by Swami Kuvalananda, the founder of Kaivalayadhama Institute of Yoga, Lonavla, India long back in 1933. After going deeply through the aforementioned book along with other popular books on this topic, it was found that the aforementioned book still presents a unique opportunity to layman as well as to advanced learner which only a few books of this genre can. This book is highly recommended to all yoga teachers, students, yoga trainer and yoga lovers as well as for those, who want to practice āsanas at home. Every chapter of this book is presented in a very systematic and explained in such a lucid manner that even a novice can understand and practice āsanas on their own. As Swami Kuvalayananda was a physical educationist and he was also an erudite in Sanskrit language, he learnt the asanas from the classical scriptures yet presented them in scientifically cogent manner so that modern reader could understand and internalize the logic behind each asanas. This book ends with prescribing three different schemes of asanas. These are very helpful for the self-learner in finalizing his own course of practice. It can be concluded that everyone who want to enter in the world of āsanas must study and follow this book.

Key Words: Yoga, Asanas, Full Course, Short Course, and Easy Course ------

Introduction: today but have deep influence on modern life. Ancient uncivilized men turned into today’s In this sequence, ancient civilizations of India modern civilized men through various stages Harappan and Mohon Jodaro is a milestone in of changes. The life of a modern man is full of the development of modern society and gives luxurious things and comfort. But with this the yoga to the world as a philosophy of life, development several complicated physical and as a means to live a happy life, an easy tool to mental problems arise in his otherwise develop physical, physiological and pleasant life. Professional like scientist, psychological capacities along with educationists, psychologists and medical spirituality. As a way of life, Yoga is state of expert are trying to find the solution to all aloofness and altruistic. Around 2000 BC, these problems. In the process of evolution, great sage Maharishi Patanjali, brought this there were various civilization who come into scattered knowledge in written form. That is existence and ebbed. Among them few were why Maharishi Patanjali is considered as the so established that even they do not exist ‘father of Yoga’ who compiled 195 Yoga

International Journal of Yoga and Allied Sciences (ISSN: 2278 – 5159) Volume: 5, Issue: 1; Jan- June 2016

Sutras that become the foundation of Yoga to motivate the youth through yoga for the real philosophy. The commentary on these sutras freedom, freedom from British Empire and is called Bhasya. The core essence of Patanjali freedom from illness physical and mental. He yoga sutra eightfold path of Yoga (Ashtanga started his teaching carrier at Partap High Yoga) that focused upon healthy living School, Amalner under Khandesh Education through Yoga. Society from 1915 to 1923. Here he built a special hut for himself which gave an ideal Recently, the United National General atmosphere for his Yoga sadhana. He lived Assembly had declared June 21 as the like a Yogi. Here up to 1923 he studied deeply International Yoga Day. And on 21st June in yoga, philosophy and spirituality and 2015, 192 countries all over the world finally, he established an ashram known as celebrated international yoga day with full Kaivalyadham at lonavla in 1924 and started passion. Now a day, people are crazy to impart the knowledge of yoga along with throughout the world about yoga. The credit physical education to the Indian youth goes to the earnest effort made by some great (Gharote & Gharote, 1999). It was Swami yoga practitioners just like T. Kuvalayananda, who by his scientific Krishnamacharya, Swami Kuvalayananda, approach to yoga removed existing B.K. S. Iyengar, Sri K. Pattabhi Jois, Swami misunderstanding and literally brought yoga to Sivananda Saraswati, Swami Chidananda the doors of common men. Latter yoga Saraswati, Swami Satyananda Saraswati, becomes mission for the swami Maharishi Mahesh Yogi, Paramahansa Kuvalayananda. According to Swami Yogananda etc. to bring yoga as a solution of Kuvalayananda (1964) "Yoga has a complete all troubles and illness for an ordinary man. message for humanity. It has a message for the There are medical evidences about the utility human body. It has a message for the human of yoga practices to keep one healthy. As yoga mind, and it has also a message for the human is an infinite subject and it is very difficult for soul. Will intelligent and capable youth come laymen to practice truly yoga in his life. In forth to carry this message to every individual, spite of that most of the people used to not only in India But also in every other part practice asanas and Pranayama on the name of of the world?" and he gave his complete life to yoga. It is noteworthy here ordinary men use serve the humanities through yoga. to practice only asanas and breathing technique for the sake of health. It is a Earlier before the Swami Kuvalayananda, common observation that people are confused yoga was limited only to Rishi Munis and regarding what and which yogic activities they common men were uninformed about the have to practice to get more benefit. As on one benefits of yoga. It was myth that it is hand there are several asanas and pranayama something highly complicated practice and techniques illustrated in the yogic literature. meant for only Rishi Munis, having no benefit On the other hand different modern yoga for common men. Swami Kuvalayananda gurus and teachers are teaching different kind recognized the importance of it for laymen of asanas in different style. As common men and brought it in simple form for common have shortages of time and it is very difficult men. Before it the benefits of practicing of for him to learn hundreds of yogic technique yoga was based on the experience of Rishi which creates confusion. Present study is Munis, those who were regular practitioner. taken here to get the solution of this problem There were no scientific evidence about the by finding best asanas book for the laymen so benefits and practicing of yoga. Swami that common men could practice asanas at Kuvalayananda started to test the effects of their own. yoga practices particularly asanas, paranayamas and yoga at scientific laboratory. At the time when India was struggling for And to make the benefits of this science independence Swami Kuvalayananda thought accessible for common men, he started to

International Journal of Yoga and Allied Sciences (ISSN: 2278 – 5159) Volume: 5, Issue: 1; Jan- June 2016 published “YOGA MIMANSHA” in 1924, the These books were quite rich in content and first ever scientific journal of yoga in the figures. Because of enormous number of world published from Kaivalyadhama under books, generally reader and practitioner get the guidance of Swami Kuvalayananda. He confused easily which book they have to study tested the physical, physiological and and practice. These situations raise a question psychological effect of various practices of which book is better and suitable for the yogāsanas. Keeping in the mind importance of laymen to practice yoga particularly āsana. āsanas and paranayamas for laymen Swami That is whyanalytical scrutiny of the available Kuvalayananda wrote some books including āsana book in the market is the demand of the the book “Asana” written in 1933. day. To get the answer of this uncertainty researcher decided to go through all the āsana Prior to this book Yogis and very few people books available in the library of used to practice yoga and they explained their Kaivalyadhama as well as in Indian market. own experiences about the benefit of yoga. The following books written by well-known There was no scientific literature on yoga to Yoga gurus and academician were scrutinized explain the effects of practicing yoga. He was for their efficacy as a textbook for the utility the first person, who started to testify each and of yoga practitioner. every asanas, paranayama etc in the scientific 1. “Āsanas” written by Swami lab. Since 1917 he conducted ample Kuvalayananda; published in 1933 researches in the field of yoga. Then his 2. “Light on Yoga - Yoga Dipika” by B. knowledge came out in the form of this book K. S. Iyengar; published in 1966 in 1933. At present eight reprints impressions 3. “A Systematic Course in the Ancient of this book are in the market for the reader. Tantric Techniques of Yoga and He examined the effect of asanas at physical, Kriya” by Swami Satyananda mental, physiological along with spiritual Saraswati; published in 1981. level. And this book of āsanas which is being 4. “Complete Hatha Yoga” by Kevin and studied here is the result of this long research. Venika Kingsland; published in 1983. Researcher felt that it was the first book 5. “ĀSANA – WHY & HOW?” by O. P. written for common men. All other books Tiwari; published in 1984. which were available that time was in Sanskrit 6. “The illustrated Light on Yoga - Yoga and usually covered all the aspect of yoga Dipika” by B. K. S. Iyengar; published together such as yamas, niyamas, āsanas, in 1997 paranayama, partyahara, dhayan dharana and 7. “Yoga – Jivan” by Dr. kaushal K. Samadhi. Bhardwaj; published in 2006. 8. “Yogasana and Pranayama” by Pandit Books of asanas: Jainarayana Sharma; (date of Researcher, during his Certificate course in publishing not mentioned on the Yoga from Kaivalyadhama, observed that book). there are plenty of books available on the Yoga particularly on āsanas. Some are written After an analytical study of several books by Indian and few are written by foreigner author’s felt that the book of āsana written by also. Further we can divide all these books Swami Kuvalayananda in 1933 is still useful. under two categories - One group of books This is a ‘must read’ for all students of yoga includes the books written by educationists course, as well yoga practitioner and for those who were not practitioner of Yoga and hence who want to become a good yoga teacher. the content of the book was more mechanical Keeping this in view an analytical study is without elaborating the real essence behind present hereunder of this book “āsanas” the practices. The other group of the books written by Swami Kuvalayananda. were usually written by great Yoga practitioners and amateur Yoga enthusiasts. Aims:

International Journal of Yoga and Allied Sciences (ISSN: 2278 – 5159) Volume: 5, Issue: 1; Jan- June 2016

The aim of the study was to find best book of Content analysis: yogasanas for the laymen practitioner and The book is divided into six chapter and three investigate the worth of book ‘āsanas’ written appendixes with glossary and index. Swami by swami Kuvalayananda in modern time. Kuvalayananda writes in preface the aim of the book that it is useful for both categories of Analysis of physical quality of book: practitioner of physical culture as well as It is an original, research based, reference spiritual culture. According to him there are asanas book. The book has 188 pages two categories of asanas practitioner, one who including index and Glossary. The size of does the asanas only for the purpose of pages is ideal (1.2 x 14 x 21.4 cm). Cover physical development, where as another one, page is very simple but attractive. The eighth who do the practice of asanas only for the reprints impressions in 2012 are in the market purpose of spiritual journey. Here it is even the writer is no more in this world. His important that either you want to get physical books still enlighten the path of asanas benefits or spiritual, practices of āsanas is the specially and yoga in general for the youth most important for both categories. throughout the world. Due to the size of this book, it is easy to carry anywhere anytime for The first chapter “Human Body” covers all the the yoga lovers in general and asana in anatomical and physiological aspect of āsanas. particular. Through it Swami Kuvalayananda cleared all doubts regarding the benefits of asanas, such Writer’s efficiency: as how the practice of yogasanas can modified When we used to discuss about any written the body at the level of physical, mental as matter we usually as a reader want to know well as Paranic energy level (Kundalini who is the writer, whether he had the quality awakening). He explained each and and deep knowledge about that subject. As we everything about the physical body and know that swami Kuvalayananda was the various systems working in human body expert in Sanskrit, physical education, having independently and interdependently. By deep knowledge in ancient history particularly reading this chapter anyone can understand in religious development, and no doubt master how our body work and get repair itself. He in yoga even we can say that he was real yogi started with the structure of cell and continues along with a scientist attitude. According to through all the major system of the body such international survey, Swami Kuvalayananda is as bone, muscles, circulatory system, considering as top three yoga guru in the respiratory system, digestive system, urinary world. system, finish with nervous system and endocrine glands. Swami Kuvalayananda put Gharote & Gharote (1999) rightly said that his full experience and deep knowledge to swami Kuvalayananda put yoga on the make a boring topic very interesting and scientific basis at a time when prejudice about comprehensible with suitable examples and yoga was prevalent among the scientific circle scientific logic. In the conclusion of this part and the aspect of science completely absent in of the book, Swami Kuvalayananda is yogic circle. His contributions in yoga have successful to convey the reader how practice been recorded in the areas of scientific of asanas will lead a healthy life by research, literary research, therapeutically maintaining the balance in-between anabolic research, education in general and physical and catabolic process. He is very well aware education in particular as well as in the field why peoples use to practice yoga particularly of yogic therapy. asanas. That’s why in his last sentence of this chapter he said that the aim of yoga on its Tiwari (2012) said “swami Kuvalayananda, physical side is to avoid disease and ensure the founder of Kaivalyadhama and doyen health by establishing and maintaining among researchers in the field of yoga”. physiological harmony in the human body.

International Journal of Yoga and Allied Sciences (ISSN: 2278 – 5159) Volume: 5, Issue: 1; Jan- June 2016

simultaneously with the physical exercises. At Second chapter is incredibly better and last he briefly explains about the place of necessary to go through for everyone, who asanas, seat or types of carpet etc. in this want to start practice yoga particularly asanas chapter. and Pranayamas. In this chapter, Swami Kuvalayananda elucidates everything Next part of the book is most useful. This part effectively and authentically, regarding the is consisting of chapter third, fourth and fifth preparation before start to practicing yoga. along with appendix. In this part of book Here he advocates the observation of YAMAS swami Kuvalayananda give some most useful and NIYAMAS to get maximum desired yogic activities such Drishti or Gazes, results by practicing asanas. In this chapter Bandhas, Mudrā, Viparit Karni along with Swami explains interrelationship of mind and most useful asanas. He adopted continues body and established that mind has great explanation methods to give details the effect on body compare to body on mind. He technique of yogic practices, even though it is is able to convince the readers that to train our too easy and conveying that a novice can body we use to practice asanas (physical understand and practice all the asanas at their exercises) so that to get maximum benefit we own. must train our mind also through mental exercises. Acooridng to him YAMAS and Third chapter dealt with four meditative NIYAMAS is the mental practices to train our postures along with two Drishtis (Gaze) and brain. Swami Kuvalyananda divided the three Bandhas (Lock). Here author of the book asanas in to two categories cultural and explained that how one has to use different meditative. Whereas according to recent yogic Drishtis (Gaze) and Bandhas (Lock) during books cultural postures can be divided into the practice of Meditative poses and explain two categories such as physical and relaxative. what difficulties can come and how can one Shavāsana and Makarāsana come under the overcome with these difficulties. Important relaxative āsana. Swami Kuvalayanandaput things about the description of any pose is that the Shavāsana under the cultural poses, the he explain the position of each and every body reason is clear behind this that according to part which is directly involved during the traditional texts of yoga, there is no place of performance of asanas such as eyes, hands, fatigue during asanas so that he didn’t spine, neck, legs, toe etc. and give the option mention it separately. for every difficult asanas. If anybody does not succed to perform these difficult asanas he can Swami Kuvalayananda explains the go for that easy option to get benefit. relationship of body mind with suitable example. He clearly explained how emotions Chapter fourth consisting of seventeen cultural control over behavior? In supports of his poses along with their variations. Here he statement he has given medical evidences selects the asanas very carefully so that every which show how well he prepared to write this part of the body gets exercises. We can book. With the explanation of positive and classified the asanas on the basis of body negative effect of emotion on over day to day position means supine line poses, prone line life and action, he concluded that our mind has poses, inverted poses, sitting poses and more profound effect on our body compared standing poses. Whereas on the basis of to body on mind. With various suitable bending, we can classified asanas into three examples, he established that before to start categories such as forward bending, backward physical training we have to take up mental bending and twisting asanas. It is noteworthy training means yamas and niyamas. He here that swami Kuvalayananda did not give assured that the result of other systems would any inverted pose but to cover it through be far more encouraging if they also required Viparit Karni which can be considered as their followers to practice mental hygiene asanas also. Most attractive characteristic of

International Journal of Yoga and Allied Sciences (ISSN: 2278 – 5159) Volume: 5, Issue: 1; Jan- June 2016 this book is that author explained the practice with scientific evidence. Here he technique of each yogic pose in continue flow explains in brief, how practices of various and provide the picture at the end of book. asanas lead to ultimate aim of yoga means Which brings two benefit First unnecessary awakening of Kundalini. How every important repetitions of figure is avoided which bring system of our body such as digestive system, the size of book small. Here it is also circulatory system, muscular system, noteworthy that swami Kuvalayananda was respiratory system, endocrine glands and aware about the dynamic form of asanas (see central nervous system get affected in positive chapter five of this book) even though he is manner by the practice of these yogic poses adamant on traditional way of asanas. are give in details. In this chapter very clearly Intention behind this is clear that asana means he recommends the dynamic form of yogic no fatigue, no injury. Whereas another benefit pose only for those who want to build his of tradition form of asana is that you do not body. For him yoga is not intended for need big place and huge equipment. physical development only. Physical body is a means to achieve the ultimate aim of yoga. He has given the option of difficult asana The aim of yogic practice is much higher than along with the advance stages of important this simple physical development. That is why asanas for the advanced learner. As far as he did not give any place of dynamic form of benefits of each practice he has mentioned yogasana practice in this book. separately as physical benefits, therapeutic benefits and spiritual benefits which are based He explains meditative poses separately with on his own experience and results of the their importance and benefits for both scientific investigation in to the laboratory categories means for physical culturist and conducted by him at the scientific lab of spiritualist. Very nicely, he clarifies the Kaivalyadhama. concept of spine erect, Body position for the meditation- horizontal or erect position which The special character of this book is that one is better after reading this chapter the author gives a numbers of repetitions, sets and readers can understand what it means. time of hold for both practitioners means According to Swami Kuvalayananda sāvasana physical culturist as well those who are is not meant for meditation at all. looking spiritual benefits. There are three appendixes in this book which Chapter fifth contains four additional makes this book unique as compared to other exercises known as Yoga-Mudrs, Jhiva- books available in market. There is no book in Bandha, Viparita Karani and Nauli kriya. At the market, which priscribed such type of present time, when Baba Ramdev asanas program for practitioner known as easy demonstrates Nauli kirya or which is known course – appendix third for biggner, short as the isolation and rolling of the abdominal course – appendix second for intermediate Recti muscle, people get crazy. Author level and a full course – appendix one is for explains this difficult exercise in so advance level practitioner of yoga. This uncomplicated and lucid manner that a layman section is showing how deep knowledge he also can learn it by practicing. has about physical exercises and yoga together. Chapter 5 named as scientific survey of yogic poses which is an important and unique Discussion: chapter of this book. No other book I have There are three more books in the market ever seen which give such type of scientific which has given practices courses for the yoga proof of benefits of asanas practice. Here sadhaka. The first one is “A systematic course author enlightens the physical, physiological, in the Ancient tantric technique of YOGA psychological and spiritual benefits of asanas AND KRIYA”by Swami satyananda saraswati

International Journal of Yoga and Allied Sciences (ISSN: 2278 – 5159) Volume: 5, Issue: 1; Jan- June 2016 consist of 977 page and several week (36 types daily practice program) program;second Conclusion: one is “Light on Yoga - Yoga Dipika” by B. Quality has several meaning but as far as K. S. Iyengar consisting of 546 pages and concern about the āsana books it stands for the prescribed 300 week training program; and fitness for use or purpose. In other words third one is “The illustrated Light on Yoga - quality is an ability of any book which Yoga Dipika” by B. K. S. Iyengar consisting satisfies the customer’s needs and of 179 pages and 35 weeks program; all these expectations. The following qualities of this books are very good but very difficult for a book make it worthy among all the yoga layman to fallow even to understand. books studied hereunder-  It has small size which makes it As in the preface Swami Kuvalayananda, the a yoga handbook which is easy to carry. writer of the book has explained the intention  Each and every yoga poses of writing of this book that this book is for taking from traditional text and presented here public and covered the whole field of physical under on scientific basis. culture of practice of asanas. In full course,  Only relevant and useful āsanas are short course and easy course he has give time given in the book. of retention, repetition, how we add time or  Variation is also given of difficult progress gradually. To avoid repetition of āsana. subject matter he gives limitations, measure,  By practicing the given modules viz. caution, place, seat, time and sequence and easy course, short course and full how we combined with exercise of asanas course, practitioner may get exercise practice given together at the end of full of all major body parts along with all course which bring two benefits reader will majors muscles of the body. understand easily and will not get weary while  Presentation style and explanation of reading the book. each āsana in term of procedure, benefits, indication and contra- Writer has prescribed pranayama in his indication, duration of maintenance, training modules viz. Full course, short course set and repetition is extraordinary. and easy course but did not cover in this book  Writer is in favor of traditional style of that is why in preface of this book, he yogic practices. Reason is very clear recommend to the reader to studies another that dynamic form is nothing just handbook named ‘PRĀNĀYĀMA’ to get stretching and strengthening exercise knowledge about Pranayama techniques. of gymnastic where chance of injury

and fatigue is very high , where as in The main characteristics of this book that traditional form of yoga there is no writer had followed the international style of place of fatigue and injury during book writing means books end with the practices of asanas. glossary and index. This was very rare during  Each and every chapter is proper and that time in Indian litrature especially in the systematic in order. field of physical education. Glossary is very important to improve professional vocabulary  Additional yogic practices also given which are necessary to be incorporated where as index save the time of students to get with asanas. knowledge about important topic given in book.  The book is clear, readable and adequately illustrated. Another distinctiveness of this book is that all the diagrams and pictures are given at the end Therefore it concludes that this is a wonderful of the book. This makes this book different book which will give each reader knowledge from all other book available in the market. and insight about yogasanas practice. As at

International Journal of Yoga and Allied Sciences (ISSN: 2278 – 5159) Volume: 5, Issue: 1; Jan- June 2016 present yoga is also in the curriculum in having personal class of yoga should read it to education so every Physical Education or yoga give best training to his students and clients as teacher working in education institute or well. Even anyone would enjoy this book.

References:

1. Bhardwaj, K. K., (2006). Yoga-Jiva. Sadhana Publication, New Delhi, India. 2. Gharote, M. L., & Gharote, M. M. (1999). Swami Kuvalayananda: A Pioneer of scientific Yoga and Indian Physical Education. The Lonavla Yoga Institute, Lonavla, India. 3. Iyengar, B. S. K. (1966). Light on Yoga - Yoga Dipika. Schocken Books, New York. 4. Iyengar, B. S. K. (1997). The illustrated Light on Yoga - Yoga Dipika. Harpercollins Publishers limited, India. 5. Kuvanayananda, S. (1933). Āsanas. Eighth impression. The Lonavla Yoga Institute, Lonavla, India. 6. Kuvanayananda, S. (1931). PRĀNĀYĀMA 11th ed., Kaivalyadhama, S.M.Y.M. Samiti, Lonavla, India. 7. Saraswati, S. S., (1981). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, Munger, Bihar, India. 8. Shram, J. N., (XXXX). Yogasana aur Pranayama. Maruti Prakshan, Meerut, India. 9. Tiwari, O. P., (2011). ĀSANA –Why & How. Kaivalyadhama, S.M.Y.M. Samiti, Lonavla, India.