A collation of articles by around the teachings of T Krishnamacharya published in the ‘Indian Review’ circa 1979-1981.

List of Articles and Indications of Content:

Page 1. Front Cover

Page 3. Index

Page 5. About T Krishnamacharya, My Guru

Page 11. – Its Basis, Practice and Benefits

Page 15. On Yoga Texts

Page 19. What the Four Chapters of the Yoga Śāstra say

Page 23. Prelude to the Practice of Āsana

Page 29. On Your Feet for Āsana - Samasthiti, Tāḍāsana, Uttānāsana, Utkaṭāsana,

Page 35. More Standing Āsana - Caturaṅga Daṇḍasana, Ūrdhva Mukha Śvānāsana, Adho Mukha Śvānāsana, Parśva Uttānāsana, Vīrabhadrāsana

Page 39. The Triangle Pose - Trikoṇāsana, Parśva Koṇāsana, Prasārita Pāda Uttānāsana

Page 43. The Supta Āsana - Tribandha, Taḍāka Mudrā, Cakravākāsana, Jaṭhara Parivṛtti

Page 47. Dvipāda Pīṭham - Ūrdhva Prasṛta Pādāsana, Supta Padaṅguṣṭhāsana, Supta Parśva Padaṅguṣṭhāsana

Page 53. Śīrṣāsana and Variations

Page 57. Sarvāṅgāsana and Variations

Page 65. Halāsana and Uttāna Mayūrāsana

Page 67. Prone Postures and the Spine - Bhujaṅgāsana, Śalabhāsana, Dhanurāsana

Page 73. Paścimatānāsana - Ardha Baddha Padma Paścimatānāsana, Pūravatānāsana, Catuṣ Pāda Pīṭham, Navāsana

Page 79. Some Simple Balancing Āsana - Utthita Padaṅguṣṭhāsana, Eka Pāda Utkaṭāsana, Ardha Baddha Padma Uttānāsana, Garuḍāsana, Bhagīrathāsana, Vātāyanāsana, Vasiṣṭhāsana, Kasyapāsana, Tolāsana, Lolāsana, Parśva Uttāna Kurmāsana, Bhujapīḍāsana.

Page 83. Vajrāsana and Vīrāsana

Page 87. Siddhāsana - Gomukhāsana, Simhāsana, Bharadavājāsana, Aśvinī Mudrā, Mahā Mudrā, Mahā

Page 95. Padmāsana - Supta Padmāsana, Ūrdhva Padmāsana, Adho Mukha Padmāsana, Bhadrāsana, Parvatāsana, Yoga Mudrā, Ṣat Mukhi Mudrā

Page 103. Kapālabhāti

Page 109. Sargarbha Prāṇāyāma

Page 117. The - Nāḍi Śodhana, Sūrya Bhedana, Śītalī and Bhastrikā

Page 121. On Antaraṅga Sādhana

Page 127. Yoga and Contraception

Page 133. Antenatal Yoga - Part 1

Page 137. Antenatal Yoga - Part 2

Page 143. Antenatal Yoga - Part 3 About Sri T. Krishnamacharya,My Guru

fu RAMASWAMI, Trustc. Ktishnamacharya Toga Mandbam, MADRAS.

Srimatc Aaantala Nagaru- scholars, Vam a na c h a r ya ja2a Namo Namaha Bhattacharya, $auganatha Jha and other well kr-own .Asm ad ac h arlx bhy as Sar ae b hyo scholar-teachers of Indian phi- Namo Namaha, losophy in the early vears ofthe century. fn the next lir lears Sri T. Krishnamacharya is Krishnamachar\ a was .iwar - onc of Indie's best known ded several dcgrrc"., rrr luding' Iiving authoritics of Yoga and Samkhva Yoga Shihhrrnarri Hindu Sastras in gene4al. Mimamsa Tirtha, Nvaracha- Born in the village of Muchu- r},a, Vedarrta \,'aqeesa, Nvava lunte, in Karnataka Statein ratna :rnd Veda Kcsari f'ro:rr 1892,he hails crom the family utrir':rsities such as Kashi of the Nathamuni, who Hirrdu Universitv, Allaha- livcd during tbe 7th and 8th bad, Caltutta, Baroda and centuries of our era and is Darbhanga Univrrsities. temembered for such works es Yoga Rzihasya'and Yoga INSEARCH OF A GURU Tathva. As a boy, Sri Krishn- But ever sir.t:e the death of amacharya's tcacher was his the Mysorc lr4aharaja' his flather he had been withont fatl er, Srinivasa Tatacharya, Sanskrit College. At the same time he tcok up th€ study of a guru with whom he could .a priest and a religious teac- Sanskrit grammgr (Vyakarna) continue his spiritual and hcr, who gavc his son a tho- and logic inyaya) under Kris- Yogic studies and practice. roughly traditional education hna Brahmatantra, the Swami Obviousli he was not satisfied and had begun instructirg of Parakala Mutt ard the with mere Shastragnana, but him in the elements of Yoga Guru of the Maharaja. Yearned for the realisation as when his untimely passing experien' ed by our attcient away interrupted his dcep Rishis. He always hoped to rtudy, unforturately. At thc After 6vc ycars of study, fi-d his Guru ard in l9l7 he agc of twelvc, therefore, Sri he wended l'is way to felt he had succeeded. He Krirhna madc. hir way lo Kashi ar d continued his learned of the Yogi Ramamo- Mysore City ard there joinrd studie6 under thc great hana Rrahmachari who lived

l-,-. with his the a married family hear lifc, As he was s became his disciples. They Manasa Sarovar in the Wesr- rcholar in Sarulrit, hc natu- in turn kndlcd in their ern Tibctan region. As soon rally bcgan to rcccive offerr pcoplc a rencwed respcct rs he found the necessary from various universiticg to for this ancient subjcct. means to make the travel, he head thcir dcpartments ofphi- proceeded to meet Yogi Bra- losophy and religion, posts for This had repcrcussions in hmachari, who accepted him which he was so emine4tfy thc wqt. Some d.lhe Britis- as his dirciplp. Un{cr hiq gusliflcdi but to r*nlecment hers end Euloiiatrs who wcre Guru's tutelagc Krishnama- of everyonc he. chosc to ta&ing interest in charya was initietcd iniq ell teaph Ypgn inrtord. Wh en fttqucntly. visltecl him. Wcst- aspectsof Yoga, including its professional colleagues and ern scientistsand doctors rcad therapeutic applications. He relatives found him stcadfast with great intcrcst about the roamed about thc vast vege- in his decision, their amaze. reputed ,powers' of 's tation kingdom ofthe mount- ment turned to ridicule and logir, an{. qtany eamo to ains and learned about the Gycn opcn abure. S*$, his India to verify tho claims extraordinaly herbs 4nd theil frrm rorolve, his erudltisn itid themselves. $ri Krishnarnach- efficacies. He learned hun- profcicncy woq sornc t!hc- arya submitted himself will- dreds of . , varieties of t4nt r$pect, and eAe by ont, ingly to all such legitimate , Dandhas and hir criticg grcw les6 6tpcrrlF. scicntific curioritics. To people and number of vari- Indced, somo evcn bocggq. lis suth as Proftssor Wenger of ations in posturcs, breaths students. Califbrrrla and Doctor Theresc etc. and achieved a complcte Brosseof frrtT tg64 c$|*f|tl Pdris. he showed that mastery over body and mind, srechanical and electricay to such an extent that hc As Krishnanacbarya\ actlom ofth€ heart could tic could control the invol- $ilr- modified at will, and to other tation grew, eo drd l|e untary funetions as well. .carnest professionals" he de- sprcad ofclassical Yoga. in These ^ horlever, did monstrated stoppege of the 1930, thc Mahqraja of not detcr him from his comp &lfr$e pillso for ov.f two drinutcs, bcceme his studcnt. So lete dcvotion to his Guru and nr3h on.. (hith and so total surrcnder to Lo d Nara- did hc place in thc &mr' grasrqq$ yana. His faith in .the Sastras, lsy-scholar'r conqrc- ErtOIrVlD NElt SYITEU even got strengthened by his hension of Yoga, Sanskrit arid actual physit.al, physiological, a wide rangc of our Sastrasr There are special rparks of rnental and spiritual experien- that he considcred Krishna- Sri Krishnamacharya's teach- as ings, basgd.on tradition, ces. At this ripe age of85, he '!ach.4rya his Gwu. At the his continucs to do his Nitya, Nai- Maharaja's 3uggestbn hc €s t a - own expiricnc.e and irr\ovative mithika Karmas and his daily, blished a school of Ycgc m experirpentttiorls. Apart from hd stude{ elaborate pooja of Lord Nara- the palace, itself- tho A4ysorc his Guru,. various ofYogic pradtices yana during the three hours Sri Yogashela and ftorn this lystcms in base,Krfuhnamacharya ca:ried differcnt parts oflndiit, cspc- Prior tr) sunrisc, apart from the Punjab yojic vyay2ya6a. on his tcachings for the next clally in and years. relcarched. twen-tyfive From timc Ncpal. -€ many to time, hc travelled in parts rncidnt Yoga to(ts in palio He returned to Sputh Indiar of India, preaching. Yoga lcaves and evolYcd a rystem in l924and, on tbc eommand and in thir procols, maoy d which h uniquc, The numb6 of his Guru, sattlcd down to thc Mabaraias of thoae dalr of annae and dreir'variarion'c' in his repertoirc is enormous. B.K.S. Iyengar and the Acha- rding to our Ac- For instance in Padmasana rya's son S{i T. K. V. Desika- harya, such Para- alone, or in Sawangasana char are well known yoga vairagyt is not thcre are very many varia- cxPonents' Some ofhis long possiblc in this tions possible. Furthcr the standingstudents have had the kali Yuga How- usc of brcath to synchronise benefit of not only learning ever aparavaira$- with movements in , thc the pactical aspects, but also ya can be practised, which urodrfication of aganas and tbe theoretical wor}s like the is not desiring anything be- brcathing pattern to suit each Gita, Yoga Sutras, Yogara- yond ones own Dharmic individual. case-as if tailor haoya ard alrc the Yogic duties. . made- and an appreciation of UPanishads like thc Chandog- is also possible intirnate relationship between ga, Svetaswatara*.cLal. His ffi of intense devotion to bdy, mind and brcith, which lccturcs on our .trama Dhar* lswam or the Cosmic princi- is accomplished by combining mas and the Drahrmsutras ple. $uch devotees as Thyaga- amuar,breathinganddharana-, and Yogasutrat hase bcen raja, Prahlada and others get es enrrnciated in the Sastras, well appreciated" Hc hos aho into easily due to the emphasis on (imaging' written many books on Yoga Samadhi their extremely pure heart, peacefut Devatakara (srbh3-" * YqSr Meleranda, Yogasa, How about thc restnVyuthana sraF) Bre F+r of rhc qpqi*;, nas, Yoganjati, Shastriya Yo- marksofhis methodorosy- Chittas, the is $li,il*ll*::?JXll; rncntioncd, as the ste?pint cull ron iltTBUA. Tatwr Niraaya. stone, Wlth this Y"f; f. was aHb Sinec Yoga is knorrn efthtl to' curc rrnrty fulctional for Asanas or fot Sanladhi If one considerssamahita disordcr: including lomc types this serieswas started to show chittas as fit for Samadhi and ofdiabetes, asthms, patalyfu the place ofallyogic. practi- therefore Uttama adhiharis fm yoga, kriya chrotic hcadachc, inrcmnir, cer. samadhi or intcnrc con- Patanjali suggests yoga practitioners certain stc!ility casesin wo: ccntration, is possible only for for mild (Mridu) yoga. man, hy'pertension, hcart ail- a tbw Samahita Chithasj and and ashtanga med& ctc. Often hic hclp was' . who can practice vairagya. lor madhya adhikaris. souglhtwhen llt othcr mtdie*. .,EJen among those, if there is Controlled activity, study of mcthods had failcd; an ultinrate purposc . hdeed oiattain- srriptures leading to self-reali- many of Yoga stfrdqfr mcnt of Sidhi in Yoga, such -hjs sation and total dedication to to originatly ?ar princeFhru*., yogi, :."* 5, ,u"h the cosmic principle are the the cure ofone-hin rcrious alhnbnt arc llable for rebirth. aspectsof Kriya Yoga. or sther. In frct, my o, YoGA Tapas rrudy wirh tt. e"h""y. r.q:l StItHAr^s Saad\taya Ishwara- ptanidhanani when he was- consulted byl r",r,u,ro, r.i,,il;;:;t.il ll,iffin,ry;1,.Tolll;.il j Kila Togaha 'r nervous dcblity." Thcn ilt the faith i" th;;c;i;ir""., .",r,*l Tapa is very important for ofour.family becarne I*h:" asm, constant thinking, intense practitioners ofYoga. Vyasa his ltudents- Apart from yogrc concentration and points out that without Tapas. therapy,hchasbcnefitcdurany an awarerr- i"iri"g-;"a"ir*,ii, onry one is a non - startcr in'Yoga othcr rcnowned teachers,Somc "r. wih lead tl chitta Nl"oaf,., 'Na AtaPanino fogaha of his own studentslike Sri propundedUyfatariati. ^ ec.o. Sid@ati n science. He is the first teacher, The inipurities or the drosr SWARAPRAMIDHANA but unlimited by time. He is in the inind and bodl' arising yogabhYas's ultimate k-own by tha repetition ol out of conta4ts with worldlY The realization, as an His sacred uord Pranava. the objerts which are inimical to aim ir clf japa off experience. However, since being done by contempla- )'oga cannot be got rid onc i8 uonstantly distracted bY tingon the meanirg of the without the Practice of taPas the of stimul mystic syllable, OM. or austerities. TaPas literallY bornbardment from the external world, the means to 'heat uP" Patanjali Klesa karma oipaka Asayihi distinctive characte- m€ntionedthe benefit of taPas separate of thc Purusha is lost to Aparamrsuhataha Punsha as the purill(ation ofbodY and ristics which is thc root- ViscshahaIswaraha! the senses. the mind ofall aflictions cause (kshetra) Tatra Niatisalam Saraaggna physical and mental-as con K ayendr a su dd hi hi Asudd hiks ha- Bijam! iuslon (Avidya), idcntitY with )ath Taqasaha I one s mental Projection of sclf Pnoashimapi Guruhu halcna infa- Anaouhcdhaha! SVADHYAYA (Asmita), indiscriminate tuation( ftaaga), Preju.dicedav' Tasya Va chakahdPranattaha crsion(Dvesha) and innumcra' However, the various Pic- Tat Japaha Tadanta Bhava- ble anxitties including thc fear tures and storiesof TaPaswis nam I of'losing possessions, Prestige make onc feel that taPas is and l,fe (Abhinivesa). Thus Since, it may notbe possiblc mor; difficult than Yoga itsclf' it is necessary for the for onc to contcmplatc on an But what, in practical tcrms is Yoga' blil'asis to rePeatedlY rcfrbsh Iswara, Vyasa in tapas ? attributcless his mind of the distinction of his commcntery, intcrPrctr Pr4kriti.and Purusha bY the Iswarapramidhana as the The fint step in thc Prac' study of Vaidic scriptures, rurrcndcring of all actions to tice ofyoga is tapas and it and other Sastras' . the Grcat Mastct and t h c control and is ofdiet sPeech. abandonmcnt of all hanketing Bhaktioisesha' after thc fruits of action. Mithananam Mithabhasha' Pr anidhanaha ha. Sarvak- namchatl IswarcP amidhaxgn, ilanam, Immense devotion or love Githcharya also emPhasises towards thc Univsnal Lord P arama guuo atP anut, TatPh' thc importancc of ProPer food; (Iswara) is. anothcr imPortant closaalosanuha I so also the various HathaYo- factor in kriya yoga. It has gis. Satwic food in limited the alreadv becn mentioncd that The kriya yoga rcduces -quantities, and PrirPoreful such as Iswara according to Piatanlali fiv.c mcntal aflictiors conversation is taPas for a and others is a special Purusha, unaflc- confusion, (AvidYa) yogabhyasi. cted by Klesa, Karma, rcsult mentioned earlicr .and PrePar- activt- cr thc mind Q1 Ekagra. Jtfat\ann astu fo gost ha of action, or desire for ty. In him are containcd all Sonarlhi Bhaoanarthaha fuktahara Vihoarya Togo potential knowledgc or Omni- K bs at an uk at ananl hotc li a Bhauathi n When an abhyasi becomes In the II article on Yoga established in kriya Yoga, Therapy, a mistake has crept on€ can start on Ashtan; in, on page 31, under the yoga, which is headingto the Mind". the step by step "Calm The reader is requested to progression in read the fourth line from the Yoga enuncia- ted by Patanjali. bottom/as follows : In the'next issue, the priliminary " In this practice, the em- phasis is on breath control, angas namely yama and especially long exhalation , will be dealt with to (Pracharohana) and reten:' start chapter on the prac- tion trce ol^the asanas (Asanapraka_ of breath after exhala- rana). tion (Vidharana)".

Yg_ffcnff-t

Yoga-lG Basis, Practice & BenefiG

$ S. RAMASWAMI, Trutcc, Eritlwwlurlt loga Hndhaa' MADEAS,

Yogcna Chirtrsy a derly lifc (dharma). Tbere Padena Vacham wqr thc otter group of Rishir Malam Sarirarya wbo promulgatcd thc Nivrirti Cha Vaidyahena I Marga' rhe way ol ralvation, Yopalarottam Prevaram a frecdom from rcbinh, Muninam sorrow, anC suffering and Patanjalio Praniali ettaiDment ofpeace at heart. Yagnavaltya, Kapila Ranatosmi h JanaLa, and of coursc Patanjali arc forcmorr among them, apart \ry l'he term Yoga is bcing fiom thc lcsr known whosc used qrrite extensively thesc words ariting out of dav" 16 .o"o*pais e variety iombrtal intenre Semadhi are ro bc of practices for diffcrcnt crds, il the vast Vaidic Phyrical cxercirl, mcditationr fourrd cspecially thc certain Lriyas, mcntal attituC." litcrature, towarda work and rcsuttg arc Upanirads. romc of thcm, propa. .'n'idcly PATANJALI gatcd and Thir THE TWO P TIIS $iactiscd. rlty Thc Vcidic religion io seriesof arricles is airncd a Lnown m Arsa. or rhosc of bringing tbe trrditional coD- Of thc rix Vaidic Dstranas, Rirbir. Thc rcriprurcr, cept and practicc of Yoga ar 'sccn' Yoga ir pcrhapc the roo.t or c:prcssed by thc Rishis formulared by the great Pat- comprcbcnsivc. Yoga, SamI' . erc callcd Vcdas. anjali. ya and Vcdanta form a clore Thc Vaidic treclations group of Darranas and rcvcal Patanjali wes a Rishi. A (Deruana) bilongcd to two the hcight of Vaidic wirdom. .Risbi is one who cxprcsle! catcgorirE. Pravritti Merga Ewn rhough rbcrc are somc Truth as expcricnccd by him which cnunciated tbc various minor diffcrcnccs DtDottg (Rahasassaryavachaaaha).Tbc rdigiour ritcs (Kartne) and these systems,onc with o dceP Vcdas contain such crprcr. urociatcd Mantrar, lcading rridy sill bc abtc to cerilY rionl of variors Rirhis, Actu- to worldly happiaco and or- reconcilc rbc apparcnt diffcr' r- an intcgration. encer. There n no mrstating jali is of a vcry high order Howcvcr, suffice thc Bcncral direction of tberc and thc choicc of words is it to say that cnquirier or thc .imilariry ol' admirablc. The systeB i! all system, basr- erpcrienccr, ell arising out of comprcbensive, Bhowing the cally recoglizc itnmenre absorption in Trurh place, practice atrd the bcnc- that activity is neccssarv tor (Samadhi)r of fits of rany sub-systcnr Yoga and all the constiiucnt ' Yoga, such ar Gnana, principles have a certain Human happincgr is at its Karma, Kriya, Laya, Hatha. highcst when the pcople havc About the Artbot , Japa, Raja etc. Thc good health, express then- 195 Sutras have bcen comm- Mr. S.Ramaswami,has been relvcr wcll and havc clear ented upon (Bhashya) in de' studtnt of PnJ Krishnamachatl oinds. Bhartrubari, the great rail by RishiiVyasa and fur. otstt two decades in theory and philoopher and grammarian (Vivarana) ther clucidations :tice of Toga. Aput fron cmpharirer thc necd for thc have been madc by Vacbas Togosanas and Prana2ama, has purity of rhree human acrivi- pati Misra. Another vivara' studi?d fogd texts such as Palan- tics (Trikaranasuddhi) and re- na in the name of Sankara' fo gatulras, Halhryogo!/a' fcrs to thrce great Sastras, charya alsr is availablc. , Upunisadsas Chandog2a, viz. Medicinc (Vaidya or Tailhiil a,Sac t asa a tat a, I sao a s7 a Chilitsa) Grammer (Pada or ON'fHE TYORD 'YOGA' Gita etc,, Adh2a\ona (chant' Vyakarana), and Yoga as thc of the whoh of Taithirilo rcspcctivcmeans The oost common inler' ) for the puri. of Tojur Veda fication ofthe rhrec karanas, pretation of the word loga is laii sads, M antraPrusanam etc viz. of Body (kaya), Speech integration, derived from the tfu Athalta. Has ol. (vaL) and Mind (Manas) root Yuj (Yujir Yoge)' Such from an integration would require thingsor SUTRA LANGUAGE two separatc PrinciP' les (Tattwa) and a novcmcnr And Maharishi Patanjali is between cach oth.r, necessit- believcd to have wrirreu rhc ating activity in atllcast eith' 'trcatisc on thcse rhree sub- er of the two principles. Yoga jccts. Lcgend hes it that whcn is, thcrefote, both the mear,s an ancient people suffering and tbe actual merger of from tbe defilcmcng of thcir leparate Tattwas On this activitier' pra).d Ishwara for baris, many yoga sYst€ms guidancc, Patanjali in thg have come into vogue-some form ol a scrpent fell into Vaidic and someothers non' tbeir praying arms (Patam f Vaidic. The conjoining of Anjah)and wrote thcsc Jivatma and Paramatma is Sastras, as b cvident in thc Yoga, as per Srimad Bhaga- Dhyanarloka appearing in wata. Therc arc other scbools rhe beginning of this arti. which proclaim that thc con- clc. Thc Yogasastra itsclf is joining ol with APana' wrirtcn in crypric aphorisml Sakrhi in Muladhara and Srva (Surra) in four ChaPtcrs. in Sahasrara or mind and Bcing ured by a grammarian, setf as thc goal of Y..ga and thc Sutra languageof Patan. enunciarelhe means fur such power (Saklhi) and thcre is in the 'no form of encrgy (Agni), Tattwa without visesha), unaffccted by affiicr. its dirtin- air (Vayu) fluid (ep) and guishiag characterietics ionr (Llera), dced (kerme), (gun- solid (Prithvi). lt includcr asJ. result of action (vipaka) ot tbo ihe 6ve instrumcnts of pcrcep- dmirc ficr action (Asrya). tn tion (Gnanendriyas) and him arc contained ell poten- THA the f,ve inrtruornts PRINCIPLE3 of action tial Lnowledgc or onnisciencc "HREE. (Karmendriyas) and the (Sarvagna Bijam). He is the Patanjali, in mind (Chirra) the rreaticc on which is evcr- fi rst teacher (Purwshamguru) Yoga, recognizes three changing with rhrec qualities dis- but unlimited by tirne. Hc ir principles (Tatrwa,1. which arc clarity !1", (piakasa), known by the repetition (J8pa) Thcy are (i). purusha, (ii) pre- activity (kriya) and inerria ofHiisacrcd word Pranava. kritl (iii) f5eeya. (Sthithi) Ir is neces- Ir coutd be observed the japa being done by con. sary to dilate on that cven thcse thrcc the mind, which templating on thc Eearing a littls rn6yg, could be misrakcu f o r of rhe mystic syllable. Such one'l sclf is actuallv oarr con'etnplation reoovcc aII of thc observed Purusha lirerally means thc ar all rhc interference! (antataya) in mental Eodification (Chitta. 'indwelling principler, Ir ir the path ofYoga. vrirhi) includins) .l alsoknowrr as the obgervrr rhe _ exirt Geli6g, (Asn,iro) (Drasta), the experiencer - are overseen by FIVE MENTAL LEVELS (Bhokta),the owner (Swami the indwelline Purusha. Prakriri can or Atma), the living enrity be oi no useexcept to rhc Vrasa, rhe commeotator t,!l:i)f inteltigence energy Atman and-rhe orr the Sutras, classifieAmcn" (Chirhi Sakrhi) individual soul etc. Accord_ Uiva) tal levels of humanity into ing makFs use of this principle to Patanjali, the self or _ elther tor 6ve. At one extremc is rhd Arman is toral experienccr (Bhoga) intelligenc6 Kshipta or demented condi- (Drisimatra) or renunciation (Apavarga). pure lSui'dha.r The dichotomy (Vivetai tion, which group hcts con. and nonchanging; howcver, is if Atmic powcr (chitisaLthi) centration. There are then eonsarain€d to oversee thc and mental power (chirrarakthi) those who are in the covcred preseniation of rhe mind is ttre greatestrevctarion or tofallt infatuated rtagc (Chitra Vrirhi). In normal of the Upanisadic philosophies, (Muda). Such pcople do not exisrencc, thcrcforc, eren and is of immense admit evcn the reparate ehF though Purusba ig practical urc ro differenr stenccof the distinct indwell. from rhe rhe spirirual aspirant. engulfing miod, it is ing intelligtnce principle not entirely frcc ofit. WARA (Purusha) or the all - pervad- ing unlioited cosrbic princi. Unlike sankya' erpccially ple, Iswara. They live by thc Prakriti or creared prin 'thc the Niriswara Samkya philo' dictates ofthe gcnsesand ple is rhe **ra.- oririr"l' sophers'Yoga recognizer undiffercnriating mind arrd i*,ogy.-, u* rii"ilil.1 rhe u,,d-io. htu';;;";;;: are affiictcd. The third, rhc "*p,.,,, t'lT::.:l ;':;"'i;. ;:*: restlcarstage (viLshipta) is onc It includcs everytbins rhc ;;;;;,;J;::"",iJ i"*""", in wtiich tbc individual lean8 obscrvcr (Drashra) exp-cricn- even though. ro gea a hang of towards realizing his truc J, is rhe phenomenal -rf,. ".t... the term-is-b.-yo"n"j .orn. natrtre, but ir constanrly dls. world,Eadc upofitsfivebasic prehension of many minds, tractcd by the srnrcs rind a glojt asPggts (Panchabhur4) lccordrngtopat..i.li, oI spacc l"wera miod afiicreil by acquircdhr. (Akasa), and mattei is one speiial pur*.t a(,pu"urU" biti (Samrlara) arisirit out of remains undis- bcginninglessprevious karmas. in a state of restletsness. turbcd by sen- Thcy altcrnate bctwccn seve- However, when they take up ses or gamskaras. ral cxpericnces (Bhoga) and thc practicc of Yoga, they This is called renunciation (lpavarga). This are known as Yogaruda, rpiritual restlerlnessir discer' those wanting to .trcad the Nirodha stage and is the ul- nible in. all who are dissatis' path of Yoga. timate objective of Yogasas. ficd with mundane and Phen- SAMADHI : TWO KINDS tras as propounded by Pa an- iali. This Nirooha is beyond omenal existence. Such pe:- Two othcr levels, which the five arimatc mental ple do occarionally get inlo fall into Yoga are called statcs (Ckittavrithi) in n stateof total absorption in focussed (Ekagra) and un' which the mind exists all through a higher principte or a statc affectcd or protected (Niro- Iife. What those of Samadhi. but such experi- dha). These actually lead are normal men- tal chces are few and far between to two kinds of samadhi, one states, which the Yog transcends to reach and according to Vyasa will in which the mental enerqies Nlro- dha? What then happens not come undef the term arc absorbed in a single item and Purusha? Are Yoga. Without the grace of or object. The other to Chitta lshwara and practite of ren- Samadhi is one in whieh the there Yoga benefits other unciation, they continue to be mental energy (Chittasakthi) than the transcendental? .<.

I ON YOGATEXTS S. RAMASWAMI

There are many fascinating works on gynaecological hints, which mav yoga in be ol agraharamsand certain households. i nlerest. They are llgasurgsof yogic intormation.ex- ,, Pssclsanam p6?iencesand instruclionsw?itten by differ- Yog.nidrlsrrbhrpin::r".rTT ent ,munis and . Theycontain Matsvendraasanam nt"tn" instructionsabout many unknown and lesr " known aS&nas (Gupta asanasr, "i,l'Jn"nniillt,, thBrapy. meditativo techniques, etc. A lew asanasare specified as effectiv€ Excoptfor a few, many havs not seen the as garbha nirodhaka, ot those that prevent light ot the day. AccordingtO my Acharya conception, The posturos montioned ale -who himselfhas done considerablerese. Paasaasanam,a posture that requirestwis- arch on theseancient works and has evolved ting th€ sDin6and encircling the bent knses his yogapaddhathi-it will bevery rewarding with thg arms f.roma difficult position called for a researchworker in yoga. The present Urkstaasanam. lt resembles to me Sri day leachings of a few asanss.assorted Markandayahugging Sivalingam. Yogani- meditationsetc,, only touch lhe surfaceol dra is a highly complicatedexercise, so also ons of the brilliant fac€ts of our snci€nt garbhapindasanamwhich producss a tremo- horitsge^ ndous pressureon the pelvic regionand the abdomgn, Matsy€ndraasanam,a vetv gtace- PUBTISHEDWORKS ON YOGA ful and majesticasana, r6quires twisling 8nd Ouite a few of the texts haw however contractionof the pelvicmuscles, uterus and be€n sdited and pfinted. The most promin- a detinit6 positive prossure exerted by the ent of them all are parhaps rha Patan,ala embedded heel. These posturesaccording Yoga Darsana,and Hathayogapradeepikaof to Sri Nathamuniprevent concaption, (possi- Swatmarama, Thero ale many olher less bly they prevent embedding of tho ovum) lf known works and a brief descriprionof done daily, Evidentlythese a16 con(raindi- som6 of thoil is attompted in this write up. cat€d for pr€gnent woman, who desire preg- rrsncyto Continue. ThEseasanas Areto b6 A very important text useful from all done with expertg,ridanco considering the aspocls.including tharapy (chikitsa) is yoga condition of tho individual. Theseare fairly rahasyrof sageNathamuni, a descendentof complica?edpostufes,rsquiring proctice from the greatNatha group of yogts. ln a chapter earlyage and as a massmethod of contracep- on "Sarira Aadharyam", he grves practical toin wrll be of little use, Shouldasana pr8clica be tota!lyabando- It has been ths custom to racommsnd ned during pregnancyTNo, according to Sri to pregnant women (barino complicated Nathamuniand my Achalya He has some cases)to do regularhousehold work so that speclftcpostures that helptha hoalthygrowth childbirthcould be normaland without tears. of foelus. Nathamuni has this to say about nolmal delivery. - P!.valarnaDwipsth Bsddhalon" t"O.*l:ir""J ; AadvamJrtlra Bh€grsYt StrshaSeryasnsa Pavanaoyoamaihi Vivrithihl Konlm P!nch!kam ""tT#",1: Sitrll Nasdik. Sudhch! Sulhagrosrva Hctutsha Parvataana, th€ posterior stretching posturo, Barldhakona,an extsnsion of Maha- Firstly Jatarapravrithitho fivo kona Asanas , Desk posture and Padmansanam. (e-g. Trikona, Upavishtakone, Urdhwakona, it could be observed, holp lo str€tch Parsvakona,Eaddhokona otc.) to be done. the muscles of the pelvis, the abdo. Then Sitali ptanayama and Sodhanam inen and also the low back-which is I shoul($3ractised to help nomral d€livsry. troublearea lor wom€n carrying-and help These axercisos help strsnglhen the in the progressof pregnancy. lt could be muscles of abdominal and perinaal regions obs€rv€d bv yoga practitionets that lheso and othars which help lo beat down ol postutesare enlirelyopposed to IhOSOmen- the tim6 of delivery. tiolredft,r garbhanirodha, A good stint of Praanayamapractice (Sitali, nadisodhana. Yoga encompassesa varioty of di3cipli- Ujjayi) also is to be done by the garbhini, ne3 and therspy is:certsinly ono ot them, possiblyas it helps in meetingtho highet Many yogic texts ptescribo 6 coureo ot demand of oxygen and also as Pavanaa- asanasand pranayamafor specific ailmont3, bhyasahas a tranquilizingeffect. but the clairns of soms of th€m sppear to be somewhat exaggofated, obsculo 8nd HETPFULDURING PAEGNANCY insernplete. Funher. different schools and I have seenmy Acharya gncouragesome leachsrs have devElopedthsir own combina. of his adapt students, during even in their tions and m€thods making clsims that raise sdvanced slag€s of pregnancy to do Head- genuine doubts amongthc lay public and evon stand. lt and Sarvangasanam are helpful undorstandablo toSsntm€nt among medical duling pregnancyas they have a pr€ventivg mEn not subscribingto indigenous medicine. €f f e c t against varicose veinc, oedema ol the Howevar, ono crnnot deny that thero is legs-common conditions during pregnancy. considorabl€scof for dispassionate study They also help in mildly massagingrhe of yogic texts, systems snd prscticos to uterine16gion, and also relievepelvic congos- dbrivo msximum benefits for modorn timos. uon. Evidently these antsnatol exercises One has to approach thg yogic toxts with cannot be startedoffectively after pregnancy. full faith, at lEostin the initialstageg as they It will b6 a great boon to womsn if thsy 8re the works of great Rshis. And a ffshi is start yoga and masterthe postureswhen they one who speaksthe Truth, 8ro young (preferablystaning beforo puber- Rishayassatya vrchasaho I ty) to dorivo the gynaecological bsnelits of yoga. Later on, woll, thoy could lesch yoga Having start€d writing about the thera- to thsir sluggish husbands and th€ fun p€utic appfoach of yoga, it may bo worth oving childrentoo I whi16 to considsr thg ailments that aro )-

supposed to respond to yogasanas and most authEntic and exhaustive work on . Hathayogaconsists of four chapters or upa- desas. A detail€d commentary by a sage 1. Sirorogam-Manytypgs of headaches. called Brahmanandawritten in simple Sans- Obviously not alf, bui sorno do r€spond to krit makes it I vsry useful reference work, voga. 2, Pratisyayam or Pinasayatogam- Tho four UpadesasarE (a) Asana (b) Kumb- Diseasesof ihe nose. 3. Jwaram-Fever. haka (c) Mudras (d) Nadanusandhanam. 4. Soolam- Shootingpain especiallyin the The first threears Hathayogaandthe fourth stomach. 5' Bhagadaram-Oiseasesof tho is Rajayoga in which th€ main practiceis . generative organs. 6, Gulma Rogam Nadanusandhanam.According toBfshman- Diseaseof the sploen. 7. Arsa ot Guda anda,Nadanusandahana includes the latet Rogam-Disessepertaining to r.ctum, especi' four aspects of PatanjalaAshtanga yoga. viz. ally piles. 8. Swayatu-Different kinds of ,dharana, dhyana and samadhi Inflammation. 9. Spotum.All Dermatologi. which have been treated Elbeit insuftici€ntly cEl conditions. 1O. Swasam - fespirstoty in the oarlier issue. The author also refers to ail.nents,dyspnooe. asthma etc. 1 1. Chardhi roany yogis who have preceded him' such as -vomitting - liquids, blood and sputum Adinatha (Sri Siva) Matsyendra, Saabara, 12, Akshirogam- Ailments pErtaining to Aanandabhairava. Chawrangee, Meena, thoeyes. 1?. Athisaaram-dianhoea' 14. Goraksha,Virupaksha,Bilssaya, Manthana, Kushtam-Kushtais said to beof two varieties Bhairavs,Korantaka, Surananda, Siddhapada, Sw6ta - whits and Krishna- Black. Accord' Kcneri. Pujyapada, Nttyanaths. Niraniana, ing to a school Eczemais a vatiation which Kapali, Bindunatha,Kakachandi, Alla, Prabh- may be dty or woeping. 15' Meharogam' udeva, Narada, Epstt flom such yogis as f - diseasesof sex organs, --$.t4. t0. Murcha- Jalandharanathaand Munis as Yagnysvalkys. Epilepsy. 17. Apasrfi-raram- loss ot Speciai asanas ot yoga tteatisor with tho momory, 18. Nirnidra - Sleeplessness' n8me of the various yogie are also available. lnsommia. 19. Kampanam- Tremours. 20. For instance yogayagnyavalkya.yoga Kuran- Ukku - Stammering, 21. Yakrithu - Liv€t tam, V.iddha Saatapatam.Gherunda Samhita diseases- Jaundice. 22. Hridtogam - Pal- aro some. Asanas bearing someofthg sages, pitation. Weaknessof tho hoart. names include Vasishtasanam, Durwasasa' nam, Kalabhairavasanam, Sayanaasanam. AUTHENTIC WORK ON YOGA Budhasanam, Marichasanam, Bhatadwaia- sanam,Kasyapasanam, Kaundinyasanam, etc. Further. yoga recognizes mentsl ot psychotogical diseasEsfwhich ate sttemptod The other main Hathayogatexts are Siva to bo cotrected by siddhanta, yoga practicB Samhita and Gherunda Ssmhita. inctuding Ptanayamaand dhyana). They 8rg Yol 8noth81 imponsnt sourc€ of yogic Kama (infatuation), krodha (anger), Bhaya is the Upanishads. Twenty ol (fear), Dwesha (Hatred), Lobha (gteed), information the lOB Upanisads, starting from lsavasya Vishadam(confusion), Shoka(sorrow), Asuya Upanisad Brahmayogin has (intolerance),Avamaanam (guilt ot loss of for which Sri - w,itt6n commentatiesaro tetmed yoga upani' sslf - rospect) lrshya (Envy) Maatsstyam doscribo dlflerent kinds of . (Malic€). sads and Then Svetaswatataand other majot tJpanisad (especially Dahara vidya, Apart from PatanislaYogadarsana, thele like Chandogya. importsnt ones for a yogg are many yoga works thst ate publishsd' Bhuma vidya) ato Hathayogapradeepikawhich is pelhapstho student. Sandrlyopanisad is of Atharvana self itself,which is beyond the thres gunas, Veda. The first chapterdescribes the Ash- constitulingthe observed(drisya). tanga yoga, but follows the Hathayoga Samadhi is the state of unity of aulhoritiesin prescribing10 and 10 i Jiva and Parama,without the distinctionof 10 niyamasfor the first two angas. The 8 the observed, observer and observation asanasdescrib:d are Swasiika. Gomukha, ( Tripuli). Padm:, Vira, Srmha, thadra, Mukta and Mayura. Jivatma Paramalma Aikyovastha Triputirahita Paramanandaswarspa Sudhacharitt"";i:l:li Thereare interestingobservations about nadis Jositionsof and . The 14 ll is Asampraguatasamadhi. nadis describcdare lda, Pingala,Sushumna, Sarasurati,Varune. Pusha, Hasthijihva, yasas- OTHER YOGA TEXTS su ini,Viswodhara, kuhoo, Srmkhini, Payas- wini, Alambusha,Gandhari andtheimportant- The other yoga texts that may be of nadisodhanapranayama. lt rs foltowedby antorestare: a descriptionof pranayama. samantra The ,yf variousBandhas and mudrasare then descri- Adwaya bed, so also the different kinds of descrip- 4) Garbhopanisad t lions or visualattention (Drishtis). 5) Yoga Kurantam 6) Vridha Saatapatam lf fejabindoopa- The fifth anga, Pratyahara,is described nisad (8) Gherunda Samhita 9) Yoga as 5 different kinds, based on drfferent Taravai'i- 1o)Glo-;fiFad 1i) As;i- schcols ol yoga. With due eftqrt wjthdraw. tanadopanisad .12f Trisiknibrahmanopani- ing sensesis one. To observo in everyth- sad 63)) sre--gamgilg O+f Brahma ing the sell (Almabbava) is Pratyahara, Vadyopa n isad {5) Yogasikhopanisad Renouncingthe frults of all prescribedacti- .t6J Yoga Kundalyupanisad.7f Naoabin- vrrresis the third. Totel indiff€rence to all dooFlanisad {8f Dars"nopanisad {Fffii- thrngs. (Parangmukharwam) Directing ti-oliffiiir d Qgf Yogachudamanyu- attentionto th , 18 vital posationsin the body panisad y,;ff Vpgglglvvgpanisad 22) Sam- (Marmasthana)is tho f ifth krndot Pratyahara, unun"naiyamlffga Bahasyam 24) $ SamhitaQ.D Vog._Vrg,ly""C$- The sixth anga-dharana-is referredas Yog'i"i'h"' frve types. Dharana ts focussingthe mrnd -gS9l arrd keeping at bound ar a place,the heart There any many other works. The fegion (Oaharaakaca),or in tho outerspace, Purarrasconlain valuable hinls on yoga Panchamurtidharanarn. texts, Some Tantfic texts are also good Dhyanam as of two kir-rds. Sagunam sources. So also the Vaishnava, Saakta and Nrrgunam. Srgu:ra,according to Sandi- and Saiva Uoanisads. With the' renewed lyo ir-rr)edrtatrng the lorm of the Lord (Murti interestin ycg:, thereis plentyof scope for dhyanan) [lirguna rs nledrtat'rrgon the brth practiceanC research in yoga.

[riffint'ri'rs,d |j.r:rr.udJld folf lfcrpy-n

Wh thc Four Chaptcrs of Yogasastra.say

81 S. ,|AMA,\WAMI, Trurtcq Krishumaluya toga Manlinm, MADRAS.

Aabahu Pururhaterao eriringout ofrcnunciation (apavarga), The Srntrcbalraridharioan I Maherirbi further nanates thc incidcntal bcncfitr each ,tep lo Sahrrn Siraram Svcteo at cncourage the Abhyeri lo trcad tbc path of Yoga, * rhe Prrnrmg6l Petanjalim lt milcriones mention?d at appropriate placeg

li alro hclpr him to chccl for bimself the pro. Feranjala Yoga Sasrra ir of four chaprcrr gresr he is maLirg-or the lack of it (Alab- lPadas). Ttrc frn; -Saoadhi Peda-dcals dabhumitatva), and work rowards the difier- with rhe neaus of attaining mental clority ent lcvcls ofrpiritual cvolurion. (Chttta Suddbi) and the oubscquent uscofruch a clear mind for diffcrcnt tindr of intcnrc Obitta ir always in some active or knov,'. conoentrrtion (Saradhi). Sincc, mcnral cla- ing ttate (Vrithi) or thc orher. Yoga, in one !6n!c, ir tbe maintaining of onc idea in the rity ir not posrible for a Ecrsonwirh c discercd qiqd, body, weat rcnser and onc engaged in indis. to thc exclusion (Nirodha) ofall othere. crimirntc (Adharuic) eoiviricr, tbc recond COMBINATION OF CUNAS Pade deals mainly with certain prcrcquicirer to Yoja (Purvanga) aod thc oeans a:rd efforts It consists, as has been meniioned, of Dcccsrory for anaining a healrhy and senritive tbrcc basic guna6ot constitueDt characteris- body. Thcse practices ere known as Bahi- tica, viz., Sattwa! whrch har tbe function of range redhana. third Thc chapt6l I confincd clarity (Prakhya), incersant activity (Pravri- to the aeans of the rcfineoent of Ecntal thi) and Inertia (Sthithi). But these thrcc pcrccptioa rnd,intense concenration, lcadiog cgnraituentrdo not work in isolation, though to 'rhc'lnalrery of thc mystericl naturc of thcy have Eutrlally opposing luactions, (Prakriri) and a conrcqucnt ecquirition of imoensc lup?r.natural powar (Vibhuti). Beciuse ofa number of factors, such as peds, Thclasr chapcr, Kaivalya dercribcs Prarabdhe, acquircd habits (ramskaras), tvpe rhc evolution ofa derachcd uind, yearning offood,asrociationalinflucnces (Sanga) ctc., or gravirating towardr lodcpendence or rhe prcdominarrceofcach ofthc gunas varics (trleirdlya), kolation r6ultingit rlrc,height frop person to perlon and also from time to (SuLhanra) ofhappinerl and rblolutc mental tinc, maling distinct perronalitic! with flu- pcace (Pr:aripramva). tt €o n l d thcreforc be ctuadng ovcrtones, ailrong people at latge. .at obrcnvcd thlt th. Yogarrtra oncc dcab h ir how-ever the courcntion of thc great wftbncnalieic' (dhrtmic),'pbyrical, phyrio. Rlrhi tbar it ig possible to changc thc Eental loqirnl, psyoholqfial, marcrirlittic lPorurhrr. metrc up of individualr end also rcduce thc tbe'l rnd lFrhuat. lt rbbrrr tbe ray for violcot paioful gyretions ofthc mind'(hlasa) bappincrs, borh wo,ldly (tbr) end rbrt (para) by Yogic prscticc. What arc the pcrmutarions and combinations of gunas and humrn arpcct! of Prakriti-if hc so pcrsonnality? daircr. Tbis rtage is called the Dbarma Megha-a mind full of According to Vyasa, when Chitta ie ordcr-and bir undcrstaoding of primarily constitutedby purity (Satrwa), but everythiog ir abrolutcly true irfluenced 'equally by Rajas and Tamas, luch (Rtambhara Pragna) and a pcnon tends towards thc acquisition of hencc uncontradictcd. Hc realizc! dirccrly power, preltiger property and pleasurable that thc relf (Atman) har a nonchanging experiencesthrough thc senses. It ig bcceure character (Aparinamirwa), has the power of of this opposing charactcrisrics of Rajar and pute consciousncssalonc (Drisimatra), un- Tamas, resulting in continuour distraction-a contaminated by various mcntal prerenta- distraction which prcvents hir mind from tions; unrestrictcd in ite underrtanding (Anan- coniemplating on pnrc self or Ishwara ouc tha) and is differcnt from his own Sattwic ger occasionally *iif&"wo, but is repeatc. mind. This is distinctive knowlcdgc (Viva dly addicted to powcr (Aiswarya) or objccts kakyati) the highest realisation ofa lrnowing ofscnses(Vishayay. mind. But, when tbir rcalisation or "ven knowlcdge (Pragna)-which is rtill an erperi. cncc of the mind-is WHEN THE MIND EECOMES PURE excludcd by tbc Obitta, it is called Nirbije Saoadhi as thcrc is notb- If on the other band, hc is prcdominently ing to understand or realize (Arampragna. influenced by Tamas alone, again causcd by tham). In that srate, tbc Chitta just rema- inborn uaits (Prarabda), food and association, ins dormant witb tbe constituent gunas in an he is inclined rowards corruption or unlawful unrrlanifeststagc (Pratiprsava) and thc Atman acts (Adba'ma), suffers from confusion and 8tayE put as it were in its truc torm, rrans- ignorance (Agnane), infatuarion (Avairagya), cendiog ,ime aqd the cycle of birth and death weaknesgand a disbelief in evcrything bcyond borh physical and prychologial. Yogi!, the impure rcnrual pcrceprion-sucb as Puru- Rishir, Vedanrinr go into ccstecy, trying ro sha or rhc cormic cntity, Iswara. l{hcn .QcrDlainrhis Nirodba Samadhi and could only howcver, by thc practicc of Yoga with thc eay it is indescribable .and cannot bc com- , if the vcil of Tamas (Tamovavara- prehcnded by an ordinary mind. lt t! truc nam) is merhodically reduccd, and only a that Nirbija Saoadhi may be an ideal, but it trace of Rajas rcmains as an inf,ucncc, sucb is a lo3ial conclusion of the progrcssion of a Sathwic personacquircs a higb degree of Yogic sadhana. The primary bcncfit o1 mental clarity, and conscquently rends ro, Yogasadhana is uncontradicted tnowledgc wards order and virruc (Dharna), wisdom (Pragna) and tbc incidenral bcncfit is rhc (gnana), Vairagya progrcrrivc (dctachmcnt) corrcsponding reducrion io physical and and supremc powcr (Airwarya). Then, cvcn mentai afl icrions (Klera). as the tracc of Rajas ir removcd by furthcr practice of contcmplarion (Anrbaranga ead. YOGAIIITA$g _ TWO CLASSBS hana), thc Cbitta becooer pure (Sattwic), realizer the distinction bctwecn Intcllcct Ar mcutioncd carlicr, rhorc cngaged in (Budhi) and purc intelligence principlc (Pur- thc pr.cliFF ofYogl can bc clarlificd into two usba). Hir mind bccomcr ro rharp (Kurala) -lhosc carncrt ro gct ipto thc psth. of Yogr that by direcring hir mentsl cnergict bc gcts (Yogerprqlrhu) aod rhocc who arc elrcrdy a thorough undcrrtanding of cvcry and all in the path of Yoga (Yogarudha)- which crtcgory of pcople have a balanccd mind that can bc aitempied by many, howevcr, (thmahite Chine) and rr such arc 6t for requircr proper guidance and consistcncy. Samadhi. I{owiver even thcv c.n attain An awarcncs ofPrana moverncnt (ranchara) tsoidbi .only by Antarangaradbana, cr tbc b neccrsary. precticc of one-pointedncl (f,kegra). To Prachanlhana Vidhoranabhlam Va facilitate ihem, Patanjali advocater spccific Pranasyall Yogic practices oD one dirtinct principlc (Ekatatrrabhyara), ruggcsrcd by thc Sartrer TO GEf, MBNTAL F1XITY for elcansing the mind. (3) There is yet another onc called (l) The attitude one should dcvelop Vishayavati Pravrirhi. It ic common koow' towardr all othcrr is rakcn up 6rst. Sincc a ledge that objectr are 'pcrceived' by the Yogiis afarsclf-re.lilation, hc should dcve- lenscs-tbey arc felt, smelt, seen' heard and Iop a mind which ir not distraoed by artiruder tastd. Howevcr, wirhout the objccts, it har of other! towardr him or among theoselver. becn found that Yogis corrld get thc variour Tbus it is prescribcd rhar he should develop sensalions-of a highcr ordcr-by a spirit of friendlintss (Maitri) towards rbosc on specific ceDtres or placcs in the body, that arc conrcnrcdand happy (Sukhi). Then lrom whcre the sensationsarise, lt is pos'ible' tberc arc tbo6c wbo ruffcr (Du[[a) from the undcr proper guidance.lo focussattention on thrcc he tiads of affctions (Taapattya) and these specific ccntrcs to gct mental fit ity. would havc for extrcme couipasrion(Karuna) Nasagra or bcginning of nose is the spot from tbem. Tcwards of those who trcad the path whcre smcll is believedto originate. Simi- viltue (Proya) engagcdin prescribed duties larly one caa direct aucntion to rhc Diddlc lnd scl8ets ecrvicc, hc cxtendr a rpirit of of thc cyrebrows (Brumadhya)-the cenrre of goodwill (Mudita). But arrd appreciation sight, which practicc, called Rupa Pravrithi rowards the majoriry who are influenc.dby is neccssary for mcditarion of d€votecs on Tamar rhose - rhai .r" ,,".pi=ffufi, - Paradevatas. When such "one.pointcd atrcn- hc will be indiffcrcot (Upcksha) -an indiffc- tion )eads to intenseconcentration, the sensa- rcnce ariring our of beno,eleocc. atti' Thir rlons one getsare luperior and are out of rhe tudinal changc in a gives rise to Yogabhvasi, ordinary (Divya). an uotainted virtuous mind. And a puri- f,cd mind thus becomes onc-poioted and Vithayaoatiao Prauritirtt panna cvcntually atraiDsscrcnity, Monasasthithi Nfiandhini tt Maitri Karuaa Mtdita Upelcshatam SakhaDt kka Pun2a Apurynnam (4) Anotbcr practice calls for attention B hooana ta s C hitt apr esadotum 9n the principle of light (Jyotis)' called Vrirhi. lt i! rhe rcalization of TO CALM THE MIND Jyotishmati Yogis rhat all higher and divinc experiences (2) Yogr rhese days is much associarcd rakc placc in the rcgion ofthe bcart (Hrida' with Asana! aad Pranayama. Patanjali sugg. ya), It ia said tbat thc hcart-lotus lHridaya' crtr a spccial Pranayama for thccalming of tamala), normally is closcd and looks sus- an agirercd mind. Hcrc thc one object of pcnded but luminous-as vividly describcd in conteoplation ir Prrna irrclf. In rhir pracric€ Prurhasuttha. thc copharir ir on breath conrrolr cspccially, long inhelation (Prachardhaira) and rcrcntion Padnakosa Padikosam .t"r .t5slarion (Vidharane). Thir practicc Hidatam cha Abhaladho Mt kham I It ir hcre, the vlrious feclingr alrociated ?. Thc veriour riturls, uPar' with be ego (Ahanta. Asmita ctc') are raid ndE clc. in the Sartru ercill ro irc cstablishcd. It ir aho the seat'ofPara' iiitcndcd forcltgra. The Hiodu matma. rcli!{on ls qf tqncritieircd for thc Tayas Sikhgra MailhY Ponmathma multiplicity of objcco of wonhiP ctcnl ar our Vcdrr VyavastithahaI ati ttcllics, il proclaid tLc otc kwarli ATTENTION ON THE SEART NECION ftiir ii mainly to take cdre of thc difiercn. By dirccting atlention to rhc hcart regioD cer in inclination evcn emong thac religiou- (after coosidcrable practice of Ptanatama) sly oinded. Rccognnizing rbis, difflrcnr and particularly to tbc centrc and'indging' merhodsof uorship (Matha) bave cooe into Atman in rhe form of o bright sPot of light vogue. Adi Sanlara ir credired wirh. cnabli. (Jyotis), one's conlciorrsne$ gctr close to shing six such major rcho:lr of wonhip (Sha- Atman and thc mind bccomer frce ftoo nmatha) which arr Ganrpathye, Souia, Vei- 80rrow. shnava, Saivi, Saltha and Kaumara. Thcrc wdll tnoi,vri Matbar erc srill prcvelant in Visola u i fuotinati EAhv Hiridu farnilci and rocicties. Thir 5. Shedding dcsire (Vite raaga) for er. mcdiratiort (dhyanal al pcr onc'l tradition tcrnal objects add rcnsation (visaya),. by and practiea (Abibila) alro ir a hctp in coDstant enquiry is also anorhcr Dethod, Yoga. which is very important for Yogabhyarir. lctha Abhinqta Dhidtitit o, I Altcrnativcly, it ic rccomocnded that ooc Tne above Yngic practicet, help mcntat can repcatcdty be thinking perroa wbo ofa ir claritv and firlly of mind. When once an dcsirelcs. God in Hir boundlcss compaosion Abhyasi is ablc to get fixity earily. then other crcatcsgrcat rpiritual rouls for tbc beaeft of kn6wing stacs (vrithis) bccotrrc reduccd evcry Sencration ar objcck for contcmplN- (Lrhina). Such a mind ir cooparcd to a high tion and subsequenrcmulation. Thur, mAny qualitv jewel (spathikamani) and can grarp dcvotees of cxtraordinary cpiritual pcruoniSpr any idea or objecr prescntcd to it, jurt SpatlLl do get Eenral clariry by conrtantly thihLing as'a trinrp'iient ipotkss talei on rhc huc of Iny object ncar ir. Thr Yo$ can thcn saviour about their or Guru. fr his mind on anythinS, from tbc Einulcrt Vitanga Visha2amu chittam I ro rbe rnolt complicqted idca This Sadhaoa, by which thc mind bccomer oergcd, er it 6. It is evcry onc'r Gxpcricnce that out were, with the objcct of contenpla'ion ir rl of sound slccp, one gcr a rblaxcd dild clcar callcd Samapathi or Sahrje Samadhi. mind. This is callcd Sathwa Nidra. In romc IflHAT Of THB FICI$.E? jraid Vcdantic literaturcr, it is tbat in such a Tbelt prtdiccs 'irt velid, ar hcbtioncd Nidra, the Jiva gcts ocr'ged (Mclani) witb carlicr, for Stmihlte Cbitras. Bur, wbat of rhe Univcrsal By Lord. constantly .rcncrn rhoce, whosc mind arc corutantlv Doving oo bcring tbe pleasant restful fccliag iit blcep, e:ternll objectr and alnrayr f,c*lc (Vnrihaor), ooc can gct a dcgrcc ofmec6l pcace, Fudbbr ruffcring froo aflic-1jgyq (klen). but bavc rhcre arc many piour peoplc or dcvotcc! who, a splritlral yeafhiDll-. For ruch hginnetr who oncc in a lifc tine or infrequentlyr .get I w{lh to iahe tir yogla (Yojtruru}rhu), Prte. divinc drcam (Divyr Swapna) :and cxpcri. njali rccommcndc Kriya Yogt, in thc rccold chagtcq, Sadhana Prdr. [t irofimportancc encc a blirrful fceling (Anandet, tbc flilc of and in\crcrt to pcoplc at largc. which thcy or orhcrg O.o"'nor:icrpcricnced il rheir normal waLing rrate. By not ignoring Evin hcrc, diffcrent schoolr irf rrdhaor it but cons.anrly raLirg rupport in thet divioi rrc picrlclant. I proposc to erplein rhe metho. dology (Pddbethi) of our Acbarya, boed on vision, one can cultivare calnness of mind. hir vrlr erudirion, cxpcriencc alid Varidic Suapna Nidra Gnana Alambanam oa l tradirion, in thc comrng iosucs. t. Yogr Thonpy - IV

Prelude To Practice of Asanas

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

Jivamani BhraiatphanaSahasra Vidhrura Vlgwam BhavatnandalayaAnantaya Nagarajaya Namaha | |

It has bsn mentionedthat nal stimuli. They are, firstly helpsin one becominga fu- the goal of Yoga is total Ahimsa or non-violonceto- tu'ist.According to our Ach- independenceof Purushaand wards aff beingsand accord-larya, Brahmacharyais the is achievedby the c$sation ing to Patanjali,all beings "most beneficialand feasible of all mental changesthat reciprocategenuine non-vio- yamain Kaliyuga, one normallyexperiences. lt lance towafds the Abhyasi NIYAMAS requiresenormous practice of ond in his prasencsalso lose among thomselves. the mind to transcendtho enmity Thefive Niyamas include is thinkingand spoak- distracted states to become Satya Souchaor cleanlinesswhich Truth,which will lead aliveto stillness.The Ashtan- ing the lesds to a heathly life and to a perfect correlation bet- ..-.. ga Yogais the mesnsto redu- preventsdaseases arising out deedand results. As- ce th6 distractionsand is a ween of closecontact with people theya is non-stealing,or a logical,srep by stepapproach at large. towerdsthat end. trusteeshipapproach towards weatlh and. earning out of out of contontment(sato- Th6se distractionscan be hanest and prescribedduty sha) arises imm€nsgmental broadlyclassified into three. (Nijakarma). Paradoxically peace(sukha). lt is said in Those arising out of such a personcomes to man- Manusmritithat the happi- (a) external world (b) one's age wealth. Strongth is nessarisingout of fulfilqnent own body (c) the mindpreg- acquiredby Brahmacharyaor of desires- sithor here or nantwith previous samska- controlled sex within the hereafter- is not comparabla ras. Yama and Niyama ara institutionof marriage.Non- even to a sixtoenthpart (Sho- tho two angaswhich, if pra- possession or Aparigraha dasimKalaam) of that oxpe- ctis.d, roduc€ th€ sfflictions fraas the mind from the riencedby the reduction of (klera) arising out of sxter- worriesof losing w€olthand desire itseff. Yeth chdKama sukham Yogabhyasi, who is earnest, particular posturo-comforta- Loke he suggests keeping in the ble and steady. Yeth cha Divyam Mahat back of the mind that one sukham! Asanas are to be practised has taken to yoga as a deli- at quiet, place. TrushnaAkshaya Sukhas- a clean The berate attempt peace yete to attain beginning of summer, espe- of mind. Allactions inconsis- Na Arhatah Shodasim cially for those sufferingfrom Kalaam!! tent with the yama niyamas respiratory ailmentsand that are motivated by greed of rainy seasonare suggested (Lobha), Taoaswhich is moderatron enmity (Krodha)or fcr starting yogasanabh- (Mcha), in speechand food helps to infatuation and will yasa. make the body and senses leaJ.only to misery (Dukka), more sensitive. Swadhyaya confusion (Agnana), which ASANAS ARE MANY be (Anantapha- or study of the scriptures,the will endless It is said that asanas are la). All yogabh- Karma and Devata portions, attemptsat innumerable.Yoga texts men- yasa without prerequi- presumably,will help one get these tion that there are as many will direct perception of the sites be useless and asanasas there are species. Devata contemolated. And benefits,if any, will only be Asanani cha Tavanti out of temporary. Practice of mere an attitude of surren- Y€vanto Tivasasayah I der to the Universal Lord asanaswithout change in the presently, (lswara pranidhana),includ- food habits and other attitu- E ut about 80 perhaps asanasor so generally ing all dharmic actions and dinal changes are the are in their results, prepares the cause of disenchantmentof vogue. lt is said that our Acharya has mind for intense COncentra- many who attempt at yoga- in his repertory nearly tion (-amadhi). sanas. Of ithe yamaniyamas, 700 asanas. In olden Tapas and Brahmacharya are days, generally, people were perhaps the most important eradicating and preventing PREREOUISITES and relevant,as they haveal- diseases by means of asanas so a direct bearingon the ph- and pranayamas. lt is said Some reflection on the ysical condition of the Yoga- that those ailments-chronic- above Yamaniyamas will bhyasi. Without Tapas one that are not curable bv medi- indicate that these practices becomes obese, suffers from .cal sciences (Vaidya sastra) and attitudinal changes, are many ailmentsof stomach. lt and drugs, should be cured necessaryand sufficientpre- is not possible to do asanas by asanas and pranayamas. requisites belore the other with a sick stomach. Simi- Unfortunately, during the Bahirangasadhanasare con- larly without Brahmacharya- dark centuries in the past, templated. What is called for at least in the beginning-one may of our ancient scriptures is a deliberate attemDt to will not be able to do Mula- on Yoga and therapy are lost. practicethem so that one is bandha. which is the first It is recommended that disturbed minimally by the step in the higher benefits of practice of Yoga asanas external world. lt is however Yogabhyasa. should be started with a easier said than done. prayer possibly The n6xt set of distractions the one appearing at the Patanjalirecognizes such a are of the body and Patan- beginning of this article. difficulty as mainly due to iali uses Asanas to gst over our childhood habits and them. By means of practice, The practice of asanas is conditioning. To help the it is possible to remain in a getting to be popular again, t- aftef a lapse ofa number of a It is my Acharya's contention literally means infinity and years. The acceptance in ths that the disillusionment of certain schools suggest one west, especiallyamong scien- many yogabhyasis is due to should concentrateon infinr- tists and doctors, of Yoga as practice of asanaswithout the ty, which to say the least is a subject of great significan- yamas, niyamas, vinyasas' absurd for practice for a ce has. it is to be admitted' synchronous breathing, the yogabhyasi. Ananta is Naga- given a fillip to the practice accompanying bandhas and raja or Adisesha and since of asanas in India as well. with a greedfor quick results. Patanjali is the incarnation However, the mechanical of Adisesha,one shoutd con- approach to the practice of BREATHING PATTERNS template on the f igure of asanas,as achieving a parti- Nagaraja or Patanjali.This cular pose, - somehow - will Yet another factor of im- will bethetraditional approa- not givethe necessaryresults. portance in asanas is the ch. Thus while practising asanas, by means of purpose- The study of Vedas (adh- use of breath in all the vinya- Iul breathingand mind fixity, yayana) has to be done with sas and asanas, Here also, yoga one gets steadiness and rela- Udatta, anudatta and swarita many schools teach xation in asanapractice. From notes. Othefwise it is merely without any relationto brea- practice Asanasiddhi, one is not affec- prosaic, This saswarachant- thing in asanas and ted by pyreaiaor hypother- ing of Vedic texts has actually discourage the use plea mia, or any other opposing been going orr from time im- of breath,on the that the practice conditions, physical or men- memorial.Nobody can think of bteathing is a tal. of it otherwise.Similarly with separate aspect, dealt with in our musical system, it is Pranayama. However, it is practice TatahaDwandwan Anabhi- music, only if it is sung with found in ectual that patte- ghataha I ! shruti, layam,dhrutarn, anu- synchronous breathing dhrutam etc. For poetry, one rn in Vinyasaas an abhyasais IN ASANA PRACTICE has to stick to chandas,yati, necessaryto attain the desir- prasa lf takes ed results. Patanjali in the etc. one to There are four factors in the Yogasutrasmentions about it mantra upasena, various yogic breathing.First is Pura- kara, to achieveasana -which nyasasof anga, sarira, ka or inhalation. Then hold- Matruka, Tattwa is steadinessand comfort in kala, iiva, ing of breathafter inhalation. to be cbserved for asanas. etc. are called Antahkumbhaka.Con- the fruition of the upassanas. PreyatnaSaithilya Ananta trolled exhalation is called But in yogabhyasa, the samapathibhyam| ! Rechaka and holding the present day approach to the breath out-as it were-is Bah- pratciceof yoga asanasand By Prayatnais meant effort ya kumbhaka. pranayma is without the of li{e (Jivana F.rayatna) preparations and variations which is breath. Long and All the movementsin yoga- ot vinvasas. Without the fine breathing is therefore bhyasa are done deliberately Vinyasas, the asana 'practice P.ayatnaSaithilya. Texts like and with a specified aspect is only as good as any othet Yoga Kurantam, Vriddha Va- of breathing. There are some physical activity. lt is little use sishtam etc. emphasise this movements which are done if one learns a dozen well- aspect. Further, Patanjali also always while inhaling and known asanas and practises sugg€sts fixing of the mind there ars others which are them without the vinyasss. on Ananta. The word Ananta done only while breathing out. Then one could stay in a es much morE Purposbful. In abtnas, as on€ €dvanceS in posture while holding the fact the author of Yoga Rahas- ths assna practice,the use ol breath-in or out-or could do ya has 16 chapters, each Eandhas or contracting I controlled cycle of yogic called a kala and as such specific group of muscles is breathing in the posture. But Yoga is an art, as well. Like recommended for the higher there are some movements in music, one has to develop benefits of yoga. Of the many which can be done either a s€nsitivily with deliberate bandhas,three are importani, doing breathing in or breath- prsctice and intense concen- The Mulabandharequires the ing out, dependingupon the tration. Short yoga courses drawing in of the rectum, the condition of the abhyasi, and for a lortnight or so, done pelvic diaphragm and ths the desired results from the without the disciplines of lower abdomenas if to touch pfactice. Making the move- yama niyamas and without the backbone. This has to be ments, during inhalationand vinyasas,countetposes or done afterexhalation. lt could holding the breath in will pratikriyas, Bandhas, Mudras be observed that at least rn come under Brahmana kriya and specific concentration the initial stages, one has ro and doing lhe movemonts excrcises and conscious brea- practice'Brahmacharya' ro while breathingout and hold- thing will leave little impr€s- attain a mastery over Mula- ing the breath out is langana sion on an earnest yogabh- bandha. kriya. yasi and let himgodishearte- ned. The Uddiyanabandhais the While in ,Ayurveda, Brah- drawing in of the naval region mana kriya refers to nourish- THE COUNTERPOSES again as il to touch the back ing diet for growth and lan- and raisingthe diaphragm,so gana kriya to {asting, they Yogasanas like medicine. that the abdomenal region are not as revelant in yoga- have good effects but some becomesscaphoid. lt isobvr- bhyasa.The kriyas in Sattvic also have side effects, which ous that people who are physical. yoga practice is the use of are rnainly To coun- obese will not be able to oo natural air in clearing the teract lhem every involved Uddiyanabandha satisfactori- nadis and not the us€ of asana hasa Pratikriyasanaor ly anil hence the need lor diet cloth or water and other a count.erpose, which helps control or Tapas. preserve external aids. to the efforts of the main asana and counteract The Jalandhare Bandha is the undesirable aspects. For stretching the neck and press- YOGA IS AN ART instance,Sirasasanahas many ing the chin against the breat- advantages. But this has to bone, about three inches Breathing in asanas helps be followed by , below the neck. This effecti- to relax and reach the final as a Pratikriya, and so on. vely controls air passage posture. lt helps to reach out One has to see the effects of during breathing and is a and work on ths deeper ths main asana and its coun- great aid in Pranayama.These muscles, which rnay not be terpos€ to leel the dilference three Bandhas (Bandha tray- possible otherwise. Further, as compared to practising as) ar6 improtant in tho prac- it has been found that with without the use of countet-- tice of asanas. lt may not be deliberate breathing, one's poso. possible for beginners to mind is not allowed to wan- prsctice at the start bur will der but forced to tollow the Apan from the emphasis have to do it along as they breath. Yoga practice becom. on conscious breathing in progr€ss. lt should be notod.

t svgryonc, however, that they are not to and mantra m€ditation. Thus' be attempted without the it is appar€nt that childrsn guidance of a comPetent were practising yoga in olden Summingup, it rnsybe said teacher who himsell has Prac- days. that Yogasanasshould be tised and masterod them' practisedaccording to samp- Regarding tho controversy radaya or tradition,to attain svatmarama, the author of of whether women are fit for the benefitsmentioned in tho HathayogapradiPika menti- , thsto is ample texts. Tho paddhathiof our ons that irrespective of age evidence to show that inte- Acharya requires that ona and physical condition, anY rested women were initiated shouldpractise asanaswith one can start on Yoga, but !o yoga. YagnYavalkYa the necessary constraints regular practice alone gives and Siva Samhita, two of the (Yamariyamas)as Prersqua- the benefits (siddhi). authentic texts on Yog8, are sites,with Progressionsand actually the teachings of Ma- variations(vinyasa), corres- Yuva Vrudho athi vridho harshi Yagnyavalkya to his ponding synchronousand va spous€ MaitreYi and Lord consciousbreathing. inters' Vyadhito DurlabhoPi va I Siva to Godness Parvati. persedwith stipulatedcoun' Abhyasath Siddhim aPnothi Further in Yoga RahasYa, terposesand countermove- SarvaYogeshaatandri- Nathamuni, the great teacher ments(Pratikriya),'imaqing' ! I taha of the Natha sect of Yogis' Anantaand withthe Bandhas soecifies a few asanas like and Mudras. Panchakonasanasas aiding FOR CHILDREN TOO cevelopment of foetus and certain asanaslike There are manY waYs of It should be mentioend are said to Prevent concep- classifyingasanas. Howevef, that yoga is useful to child- tion (garbhanirodha).Further for simplicity, theY could be ren and women as well. Tra- there are a numbsr of asanas groupedinto standing,sitting ditionally, in India,' among and pranayamasthat could prone,supine or balancing.I Hindus, children at the age of be useful for gYnaecological proposeto take uP. standing 5 or 7 were initiated into Ve- disorderslike Prolapse,Pcst- asanasin the next issuewith dic karma after UPanayana, natal disorders,menorrhagia, the important vinYasasand Sandhya includes, asanas dysmenorrhoea etc. one can suggestedkriyas (breathing) like Utkaiasana,'Utianasana, say that there is Yoga for andpratikriYas. Padmasana 6tJ., Ptanay.ma

A AA AAA

Yoga Therapy

tl{ On Four Feet,

By S. Ramast4r'amj,Trusres,

Sariram Aadyam Khalu canal along lhe spinal colu- DharmasaadhanamI mn in the back. You should breath notmally a few times Body (Health) is the foun- before starting the practice. dation of all dharmic activit- This position is arso known ies. as TadasanaSthithi (or Tree Pose.) As has been mentioned, cla- Asanas could be broadly - Vinyasa (1) ssified into standing. sitting, supine.prone and balancing. The variationsin Tadasana T In this, a group of important follow. After completeexhar- , along with ation, lock the chin aqainsl a few useful vinyasas ale the top of the chest. This as taken up. Jalandharabandhamentioned in the previous issue. Then SAMASTHITHI slowly and deeply inhaleand raise both arms straight over It is the starting position head - the movement of the in ths practice, in fact the qqr:'"1@=d- entire session starts from sa- es, stretching slowly the kn- ,t- masthithi End ends with it. ees, hips, shoulders,elbows, J( F6E-i6?Arffi wrists and the neck. The in- stand erect. with the feet halation and the completion {ully resting on the ground of the movenent should syn- and together. The ankles and chronise.One should adjust rne Knees are repr-EtGiiE the pace,the slower the bet- The knees are not to be flex- ter. Breathing is to be dono ed. Chest is kept erect and with a hissing sound in the the s[og!glljre_9!g$!y throat, createdby the partial thrown back, so that the sh- closing of the glottrs which ouroEisii6reno ro appro- is aided by the chin lock (Jal xir.ateeach other, forming a andharabandha). Then exh- \\ For Asanas

KrishnamacharaYoga Mandiram

alins and pressing the balls movement,especially in the of the feet togretht-dGt@ morningand has a tonic eff- W heelses high aspossible,str-ect on the musclesand join- eTdEi-ngwell the body, espe- ts (Sandhis). C_tgy:lSj!!- cially the ankles and calf drencould pra4ice to aid in muscles,in the process.Re- ih-ctodEi66-f,6i6lii]- fer Sketch(3). Onecould st- ay in the posture for a few TADASANA VINYASA (2L sffi ... g gtnnrng,-,------.:i wnile noldrng tne Fromr$3ggg@i$i. i n hali n breath out (Bahya Kumbha- raisearms and iqlq!gg,!!q b, ka). Then on rnhjlalign-bri: gers.Then as yegj:lglg,ig ng down the heels slowlJ ess the feet and bend_lhglql- and deliberately, again syn- soto-tG76IGi6GEii- chronising with the breathing ng the left side of the body (with the hissing sound). especially the side ribs in the This may be repeated 3 to 6 process. The posture looks times. like a tree swaying to a he- il avy northerly wind. The In the baginning, many upper body should neitner may have difficulty maintai- stoop forward nor be pus- ning balance or keeping the hed backward. The whole ankles and knees together or movement should be done in stretching the ankle. But if the vertical plane.'One could one proceeds step by step,- stav in the Dosture for a few first a few c€ntimeters - one s@ c8n stay comfortably in th6 9g!-fnhaling,then, returnto posture. After some time, one the original position. The can stay in the stretchod pos- samemovement is repeated fr ture and complete a few rou- in the opposite directionas nds of breathing.. Then exh- well, so that movgmgntsact alinO g€t back tor Samasthi- as Pratikriyasto each other. thi. This is a good strarching tt will be good to keep the @ n. A.ea-w1+ F{y.#5 feet and kn6es(without ben- vfli ring"," ding) together all through locked and",Jl*,If,"a, turned outwa.d, the procoss.Refsr to sketch @ (4). the kneesand lowerthe body half way through. (Sketch TADASANA V!NyASA(3). Bfmffiffiutd not be raisedand one should fecl A From Samasthithi. again the stretchingat the kn€os with the armsraised and fin- and not stiffenthem especi- gers interlocked,while exh- ally the hamstrings.In this t*i.t (tor.io - position,the thighsar €.fgr- "tingper gglrod-and the bodv to the l6ft sideto ""_["]-!9.1!9- the extentpossible and then posture resemblesa chair, m strotch tho neck and look staJ-U_Ue po$s9.l9l_el9y up. The feet position arenot seconds,then raise backto to be alteredand the kneos ttiestitng point.oJ .t ; ;.. a.s alsokept together. Refer to sksrch (5). Stay in the posture for a Tdi-seconds PURNA and on inhatation lA;;ii6' ttr_"_g"naii-g-T6ifrfi ;a-6;,r Startas for ArdhaUtkatasa- the chin. The same movem- na, but as you exhalesit do- ent is to be repeated on the wn.-alLlh.e_!v-qy,f lexing fully other side. which also acts tffi as a counter to the previous not drop forward over the movement. knees.The arms and shoul- dersare stretched.The feet This Viryglgggy-3:gjg_ . are futty on the sround, bur d_o!e!!!!!._eltr9_!9plt!_9h&- not rhe sear (butrocks). Stay uldglleve]-.bur the hea.g|is in the posture for a few se_ not_raigedas in the orevious. conds. Then inhale raising, vgtlltion Whileturning right pressingthe heels and stret- the h€adalso is turnedto the ching the ankles,heels, back, right side,along with stret- shouldersand neck. Refer. chedright shoulderand arm, Sketch7. Againthere is no displace- mentof tho feet,which point There are some Vinyasas front. lnsteadof keepingthe (not illustrated) which may arms at shoulder level, yet also be tried. One is to keep ajg$g@!S! (whichsho- the srms at shoutderand uld not be attomptedby b€- complete the movementa. ginners) would require !9g- AnotherVinyasa would req- Pln9.Sgrylm:=losgtgl-bq uirb keepins the palm tose- hrnd the back like salutino ther between the shoulders (Pranam).The palms' posi- in the back like saluting(pr- tion is iilustratedin Skotch2. anam),the hand positionas t 7_ shownin sk€tch (2). Theso nasana or lull strstching pose aremoro difficult vinyasas re- involving the back of the quiring some dogreeof sup- logs, hamstrings and knees, pleness of the knees and the back,neck and shoulders. shoulders.Extensions ol this You may also hold the toes asanainclude variations in with the thumb, index and the position of the leg, like middle fingers when it is f stretchingone while keeping known as Padangushtasana the other on the ground. (sketch 9). There are a num- ber of variationsin this asa- ARDHA na, pertainingto the position of hands and palms. Since This is again done with ar- this involves a considerable ,ms raised,fingers interlocked stretchingthe stubborn ham- and turned outward. Then as strings arlJ also use of^sto- you exhale, press the feet, machmuscles to stay in posi- push back the hips and bend tion. it is necessary to do a forward with the back strai- suitable counterpose. Purna few seconds, ght and horizontal. The kne- Utkatasanamentioned earlier es are not to be bent. Refer (sketch 7) could be repeated The'control' against over Sketch (8) Then inhaling a couple of times when the doing - which is to be avoi- come up to original position, hamstring and knees are rel- ded - is the breath itself. slightly arching the back as axed, so also the lower abdo- When it tends to become sh- well. The Vinyasas in this mcn, ort, it is an indication to tho include keeping the arms str- practitioner to take rest. lt etched at shoulder level, or TONES UP MUSCLES can be done by returningto with palms together on the Samasthithi and do normal bsck etc. Tadasana, Uttanasana.and breathing.This inbuilt check Utkatasana form a group of is an additional advantagein PURNA UTTANASANA asanas. which could be a ourrAcharya's Paddhati. Un- good beginning for limbering less otherwise mentioned, With arms position as be- up the joints tggi0g up the breathing should be dono fore, exhaling, press feet and muscles. lt is to be observed through throat constriction without bending the knees, that it may not be possible mentionedat the beginning. slowly bend forward and to reachthe final position in HETPS DIGESTION placethe palms ,by the side the beginning itself. For ol the feet, on the groud. lf some, due to their physical . This group of asanasespe- it is not possible, touch the condition (Sarirasthithi) age cially, Utkatasana and Uttan- ground or hold the ankles. and constitution, it may not asana helps tone up the dige- Then inhale and raise the be possible to do so even stiv€ system. Aftcr some head without changing thr after considerable practice. Pra- ctice, when one is steady in position of the Palms.As You But the benefits start accru- posture (Sthira), the exhale, try to touch the kne- ing when one does conscio- the and Uddiyana- es with the forohead. lnhale usly and withthe iight breath- Moolabandha bandha (referred in ihe pre- , then. as you raise to original. ing and'feeling'. the stretch- stay with it fof a vious issue) could be tried i position. This is Putna Utta' ing and I aftgr €xhalation, lt is good.? duringmenstruation is to bo axhaustiveof standing poe- 6sp6ciallyfor women,asthey'- avoided. tures,but argtaken for sim- work on the pelvic muscles The morningsare ideally plicity and maximum advan- and is useful againstcertain suitedfor practice,at about tage.There ars other standing casesof menstrualdisorders or before sunrise, However, asanaswith feetspread about as dyssmenorrhoa.They also abhyasain the eveningsis 3' (TrikonasanaSthithi), abo- impriilEthe tone of the pelvic betterthan skipping the pra- ut 5' (PrasarithapadaSthithi) muscleswhich will be use- cticefor the day.One should andculminating in spreading ful during labour and help not practiceuntil three hours the feet for over 7', when it reduce post-natalcomplica- aftet a solid meal and half becomes Samakona Sthithi tionasprolapseetc.Thesearean hour after intake of when one sits asit w€rewith contraindicated for pregnant fluids. legsapart at 180o.Well that women. Practiceof asanas The above group is not is for the adeptsI

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Yoga Therapy

More Standing Asanas

8y S. Ramaswam/, Trustee.Krishnamacharya Yoga Mandiram

The caption of the previous stand in Tadasana,with arms tion only the palms and the article appeared by typogr- overhead. Exhaling, proceed big toes rest on the ground aphical mistake as "On Four to do Ardha Uttanasanaand and the entire bodv is above Feet For Asanas" insteadof Uttanasanain that.order,keep it. (Refer sketch 1). lt is said "On Your FeetFor Asanas." the palms besidethe feet, as that the body should be truly However,the earlier title will* mentioned in the June issue. horizontal. You may breath be more appropriate to the r' Then pressingthe palms in- normally in this posture and presentwrite up, as the first ' hale, raisethe heed, and ex- stay between one to six bre- posture we take up is reallyl haling orocced to do utkata- aths. ln the initial stages.tho on "Four legs" or Chaturang-f sana, but without raisingthe hands and shouldersare like- adandasanam. I arms. Do a few inhalation iy to tremple,but in due cou- L-and exhalationin the posture. rse one may overcome the CHATURANGADANDA Thereafter,holding the bre- deficiency. SANAM : ath after exhalation, press the palms slightly,liftrhe Ieet For a number of people,it : : the ground, jump possible jump Chatur Four; Anga - off back may not be to limbs; Danda : Stick and land on the tip of the big back as mentioned, out of toes of your feet, dropping fear of falling down on the The 'four legged stick the body horizontally like a face, or sheer weakness of Dcse' is an important transi. stick, so that the bodv rests the limbs. lt is all the mor6 iicn posture. lt ccnsists of about 4" above the ground so with obese persons,some four steps or vinyasas. First and parallelto it. ln this posi- of which group may havedif-

I I ". \l r \d

I iculty in preventing tho belly ghs and pushing th€ pelvis (upto 5 seconds). This may touching the ground and yet forward so that tho navel is be rqpeated afterevery exh- keep the back straight. For between the hands. The reco- alation.-Also stretch the back the beginners, theretore, ra- mmended (gazing) is of the neck and lock the chin ther than iumping back, it the tip of the nose. Stay in against breastbone(Jalandh- may be better to proceed from this posture foi a few brea- arabandha).Ono may stay in Utkatasana step by step. Fir- ths upto 6 breaths. Refer to the posture for up to 6 brea- st just raise both the heels, sketch (2). This helps to cor- ths in the beginning. This is and then push one leg back rect the postural defect of a very good posture to help and then the other. This is a desk working people who relieveflatulence, indigestion prsparatory posture for stren- tend to crouch. Then exhali- and other minor digestive gthening the forearms and ng one may return to Chat- disorders. The ttlro swanas- shoulders and improve their urangadandasana. anas act as counterposes to ') lnhA , .-,, each olher. ';';}drA(t t1 t'1 L-v " ADHOMUKHA From Adhomukha swanas- URDHVAMUKHA SWANASANAM ana, one shculd return to SWANASANAM Tadasana by retracrng the Adhomukha - downward steps.First from Adhomukh- Urdhuvamukha - Upward face aswanasana, ptessing the Face Swanasanam - dog pose Swanasana posture. palms, after exhalation hold - Dog The, first vinyasas are as the breath and by slightly This asana gets the name in Urdhvamukhaswanasan- flexing the knles, iump for- as it resembles a dog stret- am. Then pressing the palms ward (the arms still on the ching up on itslorelegs.Ass- and exhaling, push, the hip gr'oundplease) and land, so ume first Chaturangadandas- back and up, as far as pos- ana as mentioned earlier. sible. In the final posture,the Then stretch the ankles and feet (inculuding the heels) rcst on the upper side of the are fully on the ground. Then toes. Then inhaling,press the breathe normally a few times. palms and stretch the upper It is easier in the posturo to body and raise it up, butkee- work on the lower abdomen ping the legs and thighs par- and stomach. After exhalati- all€l to the ground. This can on therefore. drawlhe rectum be achieved the stretching and also the lower adbdomen the feet, legs, knees and thi- and hold tor a few seconds

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I that tho feet are between the dogs doing these two exsr- One may repoat the whols palms. This will be Utkatas- cises beautifully and seem group 3 to 6 times, with the ana. Do a few normal breaths to reatly enjoy the stretching. correct breathing mentioned relax with the and then bend the head and One should snd stayingin each step for keeping the forehead on the help of long, deliberate exh- a few breaths. knees,inhale, press the Pal- alation (Rechaka) and do ms and teet and raisethe hip these postures, up to Uttanasana. Then aftet PARSVOTTANASANAM a couple of breaths, inhale Actually the following ext- raise arms and straighten uP ended group of asanas in the Parsva- side to Tadasana sthithi. order given forms the well uttana stretching known Suryanamaskaram. - For those who are unable to come to Utakatasanam 1. Samasthithior Tadasana Start with Tadasana,as lrom AdhomukhaswsllsSso- usual.Inhale and holdingthe 2. Ardha Uttanasanam am by jumping,theeasierme- breath,jump and spreadthe rhod of returning bY bringing 3. Uttanasanam legs by about 3|'. landing foot after the other in one 4. Utkatasanam gentlyon the feet.Then hold may be adopted. And again, the lett wrist. by.th€ right 5. chaturangadandasanam if it is not possible to go to ?| foot outward by about 600' Uttanasana from Utkatasan- 6. Urdhvamukhaswana- . and alsothe upperbody. Br. am, (these are explainedin sanam eathe normally a couple of the June issue) one may rai- 7. Adho Mukhasvanasa- times and then exhaling, pre- se the arms in Utkatasana nam ss the feet and keeping the (Refer sketch 2 June lssue) 8. Utkatasanam knees straight, strelch tho and then r€turn to Tadasana back and also the neck and stithi. 9. Uttanasanam bend forward, until the fore- One rnay have observed 10. Samasthithi. head touches lhe right knes. F. e. StEyin the postutefor,a few Stay for a few breaths. Inha- one or othor part oI tho breaths,and inhaling raise le, raise the atm overhead body) wheroas yoga is sar- cnd get backto the standing and interlock fingers. Exhale' vangasadhanaor beneficial position.This is Vamaparsvaturn the right foot outward. to all partsof the body. But uthsnasanam (Stretching Stretch the left leg, keeping then,those who do carefot fitFfiTftfe posture.) The the left knee straight, and aam€movement should b€ bend th6 right knee, pushing sportsonly may still benefit rep€atedon the right side it forward and lowering the from thesepostureg. (DakshinaParsva)' body conseguently. Now, in- hale deeply and stretch the In this posture, the hips uppgr body, dropping the andthe pelvicjoints are twi- head back and looking up. sted or rotated. The knees This is .Do -oOo- posture. and anklesexperience an an- a iew breaths in this gular stretching and thus Reler to sketch (4). this posture helpsin impro- ving the play of these ioints. lnhale, straighten tho knso It can be practised by both and turn to centre position. womenand men. There are Repeat the posturg on th€ a numberol Hasthavinyasas. left side. One would require Placing boththe palmson the sides of the body betweenthe feet. It could be observed that posture Onecan also do it by keePi- this requires further ng the armsstretched to the stretching of the thighs and sidesor with keepingthe Pa- calf muscles and the turn in joint lms closed.behind the back, the hip is funher accen- as illustrated in the June tuated. Atheletes and spor- issue. tsmen who reguire to be agi- le may benelit by this group Finallyafter exhalation, ho- of asanas. lt is not that yoga ld the breath,iump backand encoufages sports - on the gently return to Tadasana contrary it is the contention sthithi. that gqFes, as they waste energy, €r e a hindrance to the realization of higher ben- VIRABHADRSANAM efit of Yoga. $ports are An- It is namedafter Virabahdras- gabhangasadhanas (inlures wami.

This is an extension(viny- aea) of Parsvoltanasanam. describedearlier. Start with Tadasana.lnhale and holdi- ng the breath.jump and spr- ead the ,egs by about 3|'. Yoga Therapy The TrianglePose By S, rRamas*u4, Trustoe,Krishnamacharya yoge Mcndirrm

In the previoustwo issues, a few important standing postures with variations and appropriate countorposes were described. Standing postures are comparatively strenuous. lt is therefore necessary that persons with heart ailments do not attempt lhese and other standing postures. However, it is parti- cularly beneficial for teena- gers and young men and women, as they develop the skeletal muscles and also work on tendons and the various joints,thereby impro- ving overall circulation. As these postures ar6 done with corresponding modulated deep breathing, the respira- tion and circulation improve which is necessaryfor achie- ving and maintaining good health. MORE STRENUOUS or triangle pose with its variations is taken up next, These are more strenuous than Tadasa- na, bur wirh the body limbe- r€d up with the Tadasana group, it will help working on the deeper musclesin the body. The methodology is described. Startr.withTadasana Samas- ta Trikonasana,inhale, rais- ground. However,. after a thithi. lnhale, raise the arms ing backto the startingTriko- few days, one may start to shoulder level. Exhale, nasana Sthithi. Repeat the doing the regular posture. jumping and spreading the same on the left side.One Pregnant women should not leqs about 3 to 3*'. Take a should kqep the knees and do_this postu.o. few normal breaths and geta elbowsstraight in this postu- 'feel' for the posture. .Now re. ReferSkerch (l). PARSVA KONASANAM exhale, turn the head and neck to the left side, so that In this asana,back, hip, Start as in Trikonasana, you look over the left shoul- arms,neck and the solesget with feet spred by about 3 to der and bending at the hip, copious blood supply. Fur- 3|' and arms at shoulder lower the trunk, keeping the ther, if practised consistent level and back straight. palm on the right foot. Those with one's physicalconditt- Exhale, press the left foot who cannot bend that far may on, rheumaticpain in the hip and bend the right leg at the hold the ankle a little back, knees and the elbows knee, bodyatthe hip, placing higher. practice, After some will graduallyreduce. Further the right palm on top of the may be able to bend as low it is one of the best posutres right foot. The teft arm is as to keep palm the on the for obese persons roffie also g'66ra1Jt swung over- ground by the side of the fat in the arm, neck, waist, head, so that it is parallel to foot. You should not feel lower abdomen and back the ground. Refer to sketeh tight in the regions. neck or flushing (2), Stay in theposture for a of the face, which indicates few breaths. Inhale, return- you that are straining. With Those who are unsteady ing to the starting position. longer and finerexhalation or whilestanding erect, may do Repeaton the left side. This the Rechaka capacity, it will theposture while lying down. is Uthita Parsvakonasana. lt become easierto do in course keeping the back of rhe may be possible to keep the of time. After a few breaths neck, back, buttocks and palm on the ground besides rn posture, the which is Uthi- backof the heelsfirm on the the foot after some practico.

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I I One has to be careful hip back. Inhale raising the head. Do a few while-loweringtha trunk. In lpathr. trunk up. Inhale, return to 3ilrting this posture,further stretch- Now raige the position.Refer skech (3) ing of the hip and waistis arms over. head,keeping tho palms obtained. Constipation and fa- Porsons with vertigo, cing front, exhale bend certainconditions of dysme- for- abnormal blood pr€ssu.e, ward and hold the toos norrhearespond well to this by heart 6ilm€nt should not fingers in posture. the corr€sponding 8ttemptth6se standing pos- hands.Inhale, straight €n the tures requiring bending the backand lookup archingthe PRASAARITA PADOTHA. body. Youngsterswill find back up a little. Repeatthis NASANAM Tadasanagroup of asanae movemonta few times. Ret- improve poise and senseof ufn to the starting position Start with Trikonasana balance and hence a b6tt€r with armsoverhead, Sthithi, Spread the feet a awarenessof their body.The littls moreto about 5'. Now Exhale, bending forward Trikonasbnaand otherasanac keeping the knees straight' and keeping the palms bet- which give a broaderbase placingthe palmson the hip, weenthe feet. pushing back between the feet will give exhaleand bend forwardas the hips and touching the strength,improve circulaiion low as possiblopushing tho floor with the top ot the and a senseof well being

Yoga Therapy

The SuptaAsanas By S, Ramaswami, Trusree,Krishnamacharya Yoga Mandiram

In the last three issues so- and attain the posture (Asana completion of exhalation me important standing post- Siddhi)smoothlyandwith less (Rechaka)and the beginning ureswith the variations,coun- effort. A regular practitioner of inhalation (Puraka,) is terposes and lhe accompany- could observe within himsell B-@!Va Kumbhaka ing breathing pattern to be both tranquility. anglggradoxi- Readersmay recall menti- followed were described cally, improved stamina, as oning about the Bandhas or along with some of the bene- revealed by the capacity to the contraction of certain fits that accrue. lf one has do the postures more deliber- group of muscles, lt is now practised theq at a fixed rime ately with slow stretching time to introduce each day, regularly, body and stay in the final posture the idea and practice of Bandhas should become lighter (lagh- longer and tor more number also in the practice asanas, utwa), circulation,respiration ol breaths. of and digestion improve, leadi- Three important Bandhas ng to better health and a THE EANOHAS were mentioned earlier. They positive sense of well being. are Jalandharabandha, or The breathing also becomes It has been nssti8lC. in locking the chin against tho longer, smoother and mo re earlier issues about the four the broastbone. This may alive, thereby giving a sense aspects ol yogic broathing. be done during both of calm. lt is the uniqueness First is the Rechaka or long the.kumbhakasand wherever of the system of our Acharya and smooth exhalation. Pur- the postures require the chin that he has inherited, that one aka is long inhalation. lt is, to be locked, which is nor- is imperceptibly led to the however, possiblo to hold the mally the case during forward control of breath or Prana- breath in atter inhalation, bending and keeping the back yama, even while doing the which is known as internal erect. ln back bending and asanas. The synchronous holding or ant;h Kumbhaka. twisting postures, it will not lnd long breathing also helps Holding of breath out during be possible to do Jalandhara- lrlax the muscles and ioints the time interval between the bandha.

t- However, the other two rates the chesl from the the standing postures, one Bandhasare to be practised stomachthat is one of specia- shouldattempt to stay in tho in most of the asanas, espe- lities of yogic breathingwhen posture for a few breaths, cially after exhalation. The compared to othsr deep brea- say 3 to 6 to start with. In first is Moola bandha. lt is lhing exercisesin olher popu- the initialstages one maybe done after a complete exha- lar physical cultures. able to barely accomplish lation. After exhalation is the posture,Then one should over, the abhyasi is to anchor It could be obs€rued that stay in the posture, say the body in the asana he is it may not be possible to do Utkatasana or Ardhautka- in and slowly and deliberate- the Bandhas initiallytwithout tasana for fabout 3 to 6 ly closo the anus and then practise of long inhalation breaths. Then one should draw in the rectum with the and exhalation, so that the stay in the posture comfon- help of contraction of perinn- prana strength is first enhan- ably and slowly lncreasethe eal and surrounding muscles ced. lf one has practised time to completethe stipula- of the buttocks and also pull- the standing postures menti- ted numberof breaths.TheB- ing the pelvic floor. lt is oned in the previous three after one should remain in calledMoola Bandhaorcons- issues accompanied by the th6 posturefora fixed period triction of anus. Thereafter colrect breathing pattern. say 3 to 5 minutes.Furthel as if in a continuous move- and with food restriction p.actice should be aimedat ment,the abdomen,including (Tapas) and has reduced the reducing the number of the navel is drawn in, pushing the waistline to its healthy breaths for the same time the diaphragm up into the level,then the Bandha could duration. For instance,ono now almost empty chest be attempt€d. may take 20 breathsto be in cavity, when it is called the poslure. Lateron it may Uddiyana Bandha (drawing The one standing posture be possible to remainin the in of dicphragm). lt,is actu- where all the three bandhas, posture steadyand comfor- ally the two Bandhas.Uddi- could be effectively practised table (Sthira and Sukha)for yana Bandha and Moola is Utkatasana and'also its 5 minutes with perhaps 10 Bandha which make usa of variation Ardha Utkatasana. breaths only. This is one both the . pelvic diaphragm After practising regularly method of attaining Asana and diaphragm, which sepa- the dynamic movem€nts in siddhi (perfectionin posture) which one can t€st for one- This is the starting posi- the bandha a tleast for a few self. tion for all supine postures. seconds. This is Tatakamud- One may start straightaway Ia. Now, relax the drawn Having achievedthis, then lying down, but the advan- muscles and then inhalo. it may be good to introduce tage of starting lrom Sama- Repeat foi about 6 breaths. Bandha described above. sthithi is that one could get It may also be done with which will go to increasethe limberedup a bit and also aims stretched overhead as time taken for one breath. one can be sure that the in the sketch (1 ). Obviously it requires not body is straight,making use only stamina or Pranayama of the sense of balance. PREVENTIVE STEP Bala,to hold the breath for However it is the traditional The the duration cf the Bandha, method. Mudra may be b€tter but also a healthy stomach for some persons with legs and digestive system and The lying posture is called bent and feet on the ground, the pelvic organs. What Savasana by some author,- glg to the butfocks. One Bandha is possible with ties. may practicealso in the posi- ulcer, constipation, colic tion given in sketch (2), pain,prostitis, urinaryinfece- Now keep the feet, ankles which is Chakravakrasanaa tion, dysmenorrhea,obesity, and !499g close. Stretch weakness aiising out of the thigh, call muscles. obviously it is not possi- indiscrimate sex etc? Press the heels, buttocks, ble to do the Bandhas with- palms, shoulder and . neck out adequate preparation of SUPINE POSTURES and stretch the spine on the body by asanas and inhalation.so that the entire by modulated breathing in The next group of Asanas back tends to be flat on the asanas,as has been explained taken up are those lying ground. By this it may be in all the orevious issues. A with face upward of Supta possible to stretch the neck sick person suffering from asanas. First is Tatakamudra and do Jalandharabandha. acuteabdomenal diseases will (gestureof a pond), which But it is preferableto use a not be able to do them at all to makes use of the Bandhas small pillow to raise the derive any benefit- lt is more effectively. head and lock the chin. Do a preventive exercise than a few deep long breaths. curative. However, with Start with Samasthithi. asanas, breathing. a proper Inhale, raise arms overhead Then after a deep, comple- diet and a few other yama and interlock fingers. Exhale. te exhalation; pressing the niyamas mentioned, the pati- do Uttkatasana. Do a few heels,knees. buttocks, palms, ent would become fit to start breathswith or withgut the shoulders and neck and the practice of Bandhas and Bandhas. Exhale, i6birl$g stretchingother body muscl- _derive the immense benefits. the palms a few lnches be- es, do Moolabandha and lHeuristically it maybe obser- hind the back. Now sit Uddiyanabandha, so that ved that diseases like early down. Inhale, stretch the the entire abdomenal portion stages of piles, prostitis, pro- legs forward together and lie ;s drawn in completely lapse-rectaland vaginal, inc- on your back, keeping the making it scaphoid. lt resem- ontinence,constipation, indi- hands along the sides of the bles a small, beautiful pond gostion etc,' respond well to body and palmsfacing down formed by ths pelvic bones Tataka mudra. Some yoga on the ground. and the lower ribs. Stay on therapists claim that it acti-

I vates the liver and pancreas, shoulder level. Inhale, taise rivrithi or activising stomach so that certain drabetics could the head slightly and turn (or liver). This, when done also benefit. There are yogis the head to the left side. with the Bandhas is extreme- who claim that they can draw Exhale, ptessing the palms, ly useful in reducing the sidE the diaphragm so much in as shoulders and pivoting the fat, increases appetite and to massage the heart. Since lower back take the tight leg generallyhelps the digestive i:s effect on the sex organs away by about 30o to 45o svstem. lt is useful in correc- people are clearly seen, who Now on the next inhalation, ring stiffness in the lower practice from early life will take the left,leg" and also back. The sacro-iliacioint is maintain their youth lor a stretching h Kb6f it besii^ enh-ancesthe longer period. lt is helpful ;d-;shi reg,sJ trat ooii i?9-"^"1y"'l1 thefeet are togerher. Do 6 to of-.I"dasana' but during childbirth il practised :{1""t,: the first from early in life. Pregnant 12 rong brealhes,doins the- l":l-1llv ot ,t-l'-t the spine'l:, After women may practice Moola- Moola and Uddiyana 3"n-'i.twisting the required number of bandha; but not Uddiyana- dhas if possible. The upper bteaths inhale and return to bandha. body should be straighr.one position' would feel the stretching all the starling Breathe JATAVAPARIVRITHI along the ribs, hip and left normally a few times and do From the lying down posi- leg. The stomach muscles on tha posture on the other side' tion (as for Tataka mudra), th6 ld'ft slde are also stretch- The posture is illustrated in inhule, raising the arms to ed. This is called Jatavapa- sk€tch (3)

t Yoga Therapy

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

Many yogasanas aim at Inhale,place the afms along head and ]neck and also the maintaining the suppleness the side of the body. Keep feet; raise the trunk slowly of the spine. lt is said that the knees, ankles and feet as high as you can, arching a man is as old as his spine. together and slowly stretch and stretching tho spine, thc The Desk Pose or Dwipaoa them. neck, shoulders and arms in Peetam is a simple, efiective the process. Stay for two asana which works on the STEP 2 seconds. Exhale, lowering backbone. Exhale,bending the legs at the body Repeat 3 times. the knees and drawing and This is Dwipada Peetam or (Refer METHODOTOGY placing the feet close to the Desk Pose. Sketch 1) buttocks. Do a few modula- STEP 1 STEP 3 ted breaths. Now hold the Lie on your back on soft ankles with the palms, if Now for the variations. ca.pet. Support the neck and only possible; or else,keep lnhale, stretch right leg, head with a small soft the palms on the ground. while keeping the left leg pillow in the initial srages. Inhale,press the back of the bent as in previous position.

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lnhale again, arching the ioint. Stav for two seconds. STEPS 6 to 8 back, raising the hip while Exhals, return to starting Repeatmovements pressing the left foot and position. (Refer Sketch 2). mentio- heel. Stay for two seconds. ned in Steps 3 to b with the Exhale and return to the right leg bent. STEP 5 starting position. Exhale. bending the right STEP 9 leg at the placing STEP 4 knee and Stretch both legs on inha- the right foot on the root of lation and return to start of lnhale, press the back of the left thigh. Inhale, raising Step 1. Now, inhale, press the neck and left heel, rais- the trunk and the bent right the back of the ing the right leg neck and as high as leg. Stay for few seconds. heels. you arching the body can, stretching especially Exhaleand deturn to starting between below the neck and the neck and the right hip position. (Befer Sketch 3). the heels. You may stfetch the ankles, so that the feet tors, drivers, typists, etc. lt is head with a small soft pillow ground. are on the This ,is also useful to relieve low dur,ng the firstfew weeks of known as Madhyasethu or back pain, especially experi- practice. Place the arms Bridge Pose. Stay for a few enced by pregnent women. along the body. Knees, anr- seconds. Exhale, returning They however, need do onry les and feet are kept together. to the starting position Steps 1 and 2 and do them Slowly stretch them, whilo after getting tho clearance taking a lew modulated Older and obese persons f rom their obstetricians. breaths. shoulo perform the trunk raisingmovements on exha- lation and return movemenr tU&VFORMATIONS STEP 2 on inhalation. This is Langa- This group of Asanas Inhale,stretching and rais. nakriya. which resemble the letters, ing the right arm overhead.

BENEFITS L, U and V, require the stret- Exhale, raising the right ching of lorrer back and arm and .right leg Desk Pose is a convenient bring into play the lower from the hip as high as you exercise for arching and stomach muscles and impro- can but uDto 90o to the ground. In the beginning, hence streDgthening the ve their tone. The arms and you may first bend the right spine. Since thg. feet and legs are stretched out and knee, as if kicking high neck are anchored,for begin- up, and are known as Urdhwa towards the face and then ners, this posture is easier PrasrutaPaada Hastha Asa- straighten it. Stay for a few to do, compared to many nas seconds. Inhale returning to other back arching asanas.lt the starting position. helps relieve pain in a stiff STEP 1 : STEP 3 neck,incidentalin such occr.r- Lie on your back on a soft Now exhale,raise th€ right pations as machine opera. carpet. Support the neck and arm and left leg. stay for

t two seconds. Then inhale, ther from the hip as high as Stay for two seconds. lnhale, returning to the oliginal possible, upto 90o from the srretching both the arms position. E::hale. lowering ground. stay for two secon- and legs and returning to the position. the right arm to the side of ds. lnhale, lowering the legs. starting This resem- the body. This resembles letter L and bles letter U and is known is Urdhwa Parsruta Pada as Urdhwa Prasruta Pada (ReferSketch STEP4&5 Asanam. Hasthasananr. 4). Repeat movements2 and 3 with the left arm raised. STEP 7 STEP 8 lnhale. raising both arms STEP 6 overhead. E rhale, raising Innale, raising troth arms Exhale deeply. press the botlr arms and both legs over-head.Exhale as in Step palms. raise bith legs toge- perpendrcularto the ground. 7 raise tcth irrns and the l6gs but, take ths legs a bit tice of the earlier Vinyasas body, leg and heel, lower further and hold lhe big toes is Supta Padangushtasana. the right leg with the.arm to 'by the thumb and the next From after tho_Step 2, men- the right side,holding the toe two fingers. Inhale, spread tioned above, slightly strotch all through. In the final Posi- l€tter V leg, bring it forward the legs, resembling the right tion, the right leg is stretched and this is known as Ubhaya and hold the big toe with on the ground to the right ot Pada Angushtasanam. These fingers of the right hand. held bY the postures will be easier to KeeD the left hand on the the body and perform with longer and left thigh which is on the right hand at about thc smoother exhalbtion. (Refer ground and do a few modu- shoulder level. This is SuPta Sk€tch 5). lared breaths. This is SuPta Parsve Padangushtasanam. Padang ushtasa nam. (Refer Sketch 6). This is to be repeated on tho other Another variation which Now slowlY exhale and side olthe side also. mai be attempted after Prac- prossing the lsft

t BENEFITS obesity; constipation and to develop vericose veins As mentioned,this group early stages of piles res- will also benefir.cirls if they of Asanas,helps to strehg- pond to thesb exercises. practice from puberty will then lowerabdomenal nrus- People who spend long improve the tone of their cles and effectivelychecks hours standing and tend pelvic muscles, Sirshaasanam

By S, Ramatwtml

Thr rblllty to rrnd on ctptlon-aata, cycaand brlin ghava)bypractlr ol mudru onr'. h.rd un.ld.d tor th. do not gct r coplour rupply (erprclrllymrhocmudre) cnd flrat tlma, brlngr thr rome of blood!r th.y fr. .ltuat.d prlrnrryrmrr In ruoh po.tu- rfn.. ot .htlon.r . child rbovl thr harit. Agrln, rrl sr Prdmraatn!rn, a..ml lo gat whan n at.nda whan wa brasthanormllly, Vajrrrrrnrm, rtor brfolo on ltr f.|t forth.th$ tlmo whlchlr prilly dhphrugmrrlc' .tt.mpSlngrrrn0 llkr slnhr. unrldrd. Sfnhrrmrmftoldr thr vltslgrglna,.rJoh !a liva, aantm. th. prld. of phor among rll rplecn,kldncyr, dl.phr.gm, .t|n|,. Yo9r tarchrrr rnd rtc., grt pr.r'ed and dltpfr. Sayanrchrryr'r oomman. prmrltlonara, rnclcnt rnd cld . trom th€ir polltlonr tary on Patonjrh Yogmutrrr rnodarn,hrvr rpcnt conrldc- -albelt to a 3malloxtont. giverconridrnble pnctical nbla tlmaon thapractlcr and Accordingto Yogic theory, d.trlh th.t arc hrlpful ln t',|| .tudy ot phyrloloelcrl,rnd dl..!.. lr dur to the dirpla- pracllcrrnd mr.ttry ol mrny mrnbl .tfrcta. Mcdlcrl pr.. camontof vital Int.?n6lor- crln!., The mrln objrctivr otltlonarr rnd rcterrchrn grnr qnd mutobl rnd th. ol Shrhornrm lt not mrroly lnt.r..t.d In Yogr, glvocon. yoglcprrctlc. lr rr&rt.d to lo lrrcngc lor a coplour rldrrrbb lmport.no.to lt !nd brlng tfirm to th.lr orlgln.l bloodrupply to th. h.rd and rtudytha.ft ctr onthr whob porltlonr: Thr Rlrhlr hrvr uppcrllmbr of thc body at .yrt.m. Unablato got hrge roughtto rcmcdythb rltua. rhouldcrr. neck, back, rtc., numbcn ol rubjectr who tlon by rdoptlng menytopry but rbo to rlow down thc prlctlot Slnhrunam, rome turvy porturct, or Sqrvan. nrplrltoly r!tr. lt lr th. rcrclrchcrr hrva cvon gonc grmn!, Slr.hamnr, Plnohc- contfnllonof yogh thatonc r lo lh. crtontof usingmlce In mayurlrarntm,otc., of whlch pr.drt.rmln.d llh rpafi' ll .n Invrn.d po.ltionin r glass Slr.hr3onlmio the foremogt. mealurrd ln tem! ol brortht tubc or novic.r to bo kcpt .nd not In obrolutc ilm., Invcrtcdon anIncllnrd phnr, ln Slrshlsanrm, gravltv Thur yogir hrvc alw.ya att- to rtudy therlfrctr of Sirrhr' eidr in the fiec flow of blood emptrd to prolong tha flfa rangm, Thc bost rca.lrch in to theorganr of perorptlon,lt :prn in tlrms ol tlmo by yogr ir for ono to cxpcrl. b both curetlvoand prcven- riducing thc numbcr ol mcnton onaralt rnd frgl thr tive, Howrvor,Sirrhilrnambrolthr prr unlt tlm.. Th. .tt.ctr. rcqulnl conridcnblepr.pr. word Pnonllycml melnl ntion of thobody, Erpooially length.nrngthr broth tno It la commonknowlodge tor lhoro who on obrta. it is alro length.nlng llf. .prn, thot in tha normrlerect porl. lmporltlvothrt the bodyao. In thrt, Sirrhm.ngm hlr . 3lon,tha mlm grgantof pat. guirarromc rupplencrr(1rr- vory importrnt roll to plry on yoga. And as a count6r. it is to be follo- wed by an oqual longlh of time in the prac- tice of Saruangasanam. The procedure will be to do Sirshasanarn24 broaths. Then it is to be followed by rest of about 2 minutes, lying down in Savaasanam. Th€n Sarvaan- gasanamfor lhe equal number of 24 btaa- ths, followed by some sitting posture as Padmaasanamfor a few braaths, until ono feels normaland relaxed.Thisis the method of progressionor Vinyaasam. Even Sirsha- 1;, 8anam should bs done only alter a {ew "' preparatory exerciseo. like sarvangasanam, csrtain Bhandhas and Mudras, as montionod e6rlier.

BRAIN IS HETPED

ln Sirshasanam, the brain and lha glands therein got a b€tter supply of blood and the inlernal organs in the body get displaced upwards. The two minutes rest is used to normalise, Similarly in Sarvan- gasanam,the organs are displaced, but the flow of blood to head is rostricted (it is the case if one does Sarvangasanaproperly with the chin prassing against the chest making a Bandha). In this thethyroidand the upper part of the body get extra supply of blood. Ths r€st period helps to normalise. Then when a sitting posture is taken up fot prac- proper . tice, the int€rna, organs rstain thoir position. This group of asanasthetetoto help - to restorethe equilibrium state of the vital Thus when Sirshasanam is well mastered organs as liver, kidneys, prostate,€ t c . This (A s a n a Siddhi), then the breathing rat6 is the reason behind doing those postures which is normally sbout t5-20 pef minute, in that particularorder. automatically cornes to sbout 4 p6r minut€. This is within the capacityof any one who The breathing pattern in Sirshastnrm would spend th€ time necessaryand oatnest requires some attention..Asm €ntioned, thero about it. However the aim should be to are four distinct steps in breathing in reduce it to about 2 per minute. Thus at this yogaasanapractice, one should practice rate it is normal to do 24 breaths spread - normalinhalation (Purakam),no delibet€to over12 minutes. holding alter inhalationin tho initial stages Sirshasanamshould always be dons rn of practice and a long exhalation(Recha- the morning-it is laid down by authotitir; kam). However, during the changeov€l from Purakamto Rechakam there sive, as adepts in yoga are not that populrr as it is today, is an intorval of about two not easilyavailablo tor study. many. peoplo were advised seconds when there is a It is found that du€ to the not to do Sirshasanaas it may paugein tho gathi of Praana. invertednatu16 of tho posture procipitatg a strok€ due to Howaver, after some practice, and a r€laxationin the leg increased flow and pressuro Kumbhakam, say upto 5 muscl6s, ths pressurein the in the brain v6nals, However, ssconds after inhalation and legs drop f rom nearly200 mg. it is found that the blood flow upio I 0 secondsafter exhala- to about 20 or 30 mg. to the h€ad is not that app- tion (Bahya ..Kumbhakam)How€ver, there does not rociable as to causg any may be pract(4ed. lt is dur- s€em to bo such a rush of serious damage. as due to ing thi$ Bahya Kumbhakaonb blood to the head, as is nor- auto regulation. tho body should elowly start practising mally bolieved. In fact a few adjusts the flow, by constric. Mulabandha 8nd Uddiyana- years back whon yoga was tion. But then it is sufficient baodha,also.lf one is steady (sthira) and comfortable (Sukha) in this posture thon the oltects of tho Bandhas ar€ accentuated duo to the h€lp of gravity also. Actually aftor a fsw minut€s of ptac- tice the musclos of the legs, thighs, glutial, even chest, back shoulders and ncck relax arid with this musclos not b€ing ;equired to main- tain tho tons, tho Pereneal and tectal musclesalso oould be drawn in to get good Mula and Uddiyrna Bandhas. Sir$hGsana, which is also known 8s Kapaalasanaand Erahmasanam, dePending upon tho contact p6tt of tho head on tho ground (thi3 is however to be loatnt trom great yogis who could onlY toll ths diff€rence)lends itself to a varioty of vinyaasas.

RESEARCH FINDINGS

Some researchdone so far on headstand confirm most of the views expressed in the traditionalbook. though some claims app6orto be inconclu- to dllrte mrny crpllhrler that ur hithcto clorcd and helpa to lmprovaoxygan supply to mrny crlh nbt rufficiently oxyg.nrtcd. Thur diffcrent pan. of tho brain that crn nlvrr bl hclpedduting not- mll rtrndine or ritting posi- tion .ppsrr to bc helped durlngSirrhcrnrm. Onehar to rdmit thrt p.oplo with hlghrr Elood Prerrurc, or r.tlnrl p.oblomuc wcll rdvi- rrd to be orullour rnd do thamund €roxprrt guidance, ln crrcr of mild hmfi condi. tlon, it .pp.cr. to holp rppear.Llvcr rnd rplocnalro caror,lf th. prtlent had brcn lnclclrc prarturr on thc could bc axorclred with prrctblngthr portutc bcfore rhouldcrr rnd back which gravityrnd Bandhar.The lcg prognancy,lt msy br contin- ftimulatartha brain to nducc muloler, knooJoints and tho uod undcr proper guldrncc thr blood pto.surf. lt it rtubborn hip iointr become duringpregnrncy, a3 lt holpt th.nfor., found thrt if onc ruppbr In couroaof tlm3. b.tt.r chculrtlon. Cenrin practica.Slnhrarenrm rcgu- Somoof tha vsri8lion3liko carcr ol ntlovergionof utlrur hrly onofinds th. pulrr rutr Urdhwapldtrnain Sirrhau' couldbe helped,in th. artly nduccr.ignltlcrntly tharaby nam t.nd to anhrnco th. rhgm. Somo noman tta reduclngtho .traln on th. .ff.cl3. known to hlva pructla.dlll heail. Thrtr ir r r.duclion through th.lr pirgn.ncy. I a In BloodProroute rho. tt is hypothorlred by hrvo llcn rtudants of my modicaldoctor thEt Sirrh.r!' Achoryr,cncour.ged by hlm, nrm 3aemrto ltlmulato tho doing Sitrhrurnrm duting MEMORY IMPROVES nervr c€ntro!tesponslble for advrncrd stages of pte- Thr clrculatlon of bronchlaltube dilatationand gnancy. ccrebro.rpinalfluid lc increr- asBuch is highlYbeneficial Furtherthere tcd to a greator dggreothan to asthmatict. METHODOTOGY in rny other exercilc, lf is dfainingof the blonchial propcrly don€, it inctcamr tub€r,!nd hcncabeneficial Jurt ar Sitrharanala .n yogic brsln olplclty and memoty to tho8. ruffering from oxcoptlonllly gfo t powrr, lt hcl tome rcdativa r.9piratoryrilment8. portuta, mrny flnd it extra. affoot,rnd mrny pcoplesuf- mrly difflcult to rttain tho hring frominromnla rcspond TheBandhm In Sirrhrarr. POTIU|rnd€ b.ooma attady wrll to Siruhrrrrn.m. lt hls nlm h.lp In errdicotingPiler rnd oomfonabloto d.tiv. thr tonlo €l f r c t on tho t.itat, in th. .arly rlrgoN rnd full brnrlltr. Some hrvc r good ovrriol rnd pelvirby rrmovrl prohp$ (r.ctll lnd v.elnal) nEturrlt.ndoncy and a genrc of congestion.Gattro Intcr- in the oErly ltag€!. Honco of brlrnce rnd theY portutr tinal disoorat ar6 troatgd. it is a goodPrrsl nrtal oxar' attaintho oaoilY,8ut Varicocevrins tsnd to dis- cire.Even in oar!sinantrnatsl othors havo oonrldor!bta difticluty, lt is bettor to practiseSirshaa- intsllockedbut turned inward, the sidesof sanaunder proper guidance. Havingpre- small fingers remaining ih the ground, paredwell one'o body, especiallythe nEck Keepthe heddbatween tho cuppodp8lms, rnd shoulderswith Sarvangasanamand ths headitself remaining about 2 to 3 inchsr oth€rarm movem;nts, one may rttempt lo do awayfrom the wall. Stowly exhale, press Sirshaasanam,Use a soft carpet, tolded the elbows.hdnds and littl6 fingers,slretch intofour. In the initialstagEs it is advisa- ths legs, pushingtheback towards th € walf, ble, rather nscogsaryto uso lhe wall as archingit in the procegs,keoping the top of supporl. tho headaB tho fulcrum. In th€ processthe legsand feet are also drawn towards the Startwith Sam.sthithi, Exhaleproceed bodya little,'walking'onth6 big rosein the to do Utkatssanamand then Vajrasanam. procos6. Stay for a few breoth&than ss the Then exhaling bend forward, keepingtho small b6ck touchesthe wrll. holding the elbowgand hands on the ground,tingsrg breath after oxhalatictn,with a stight push transterthe woightof the bodyto tho head backon the wall and taklng tho feot off the ground. Thelego al3omay be bent in the procoss.so that tho kneegare a few inches abovotho chin (Roferto Skgtch2), Stayfor a f6w breaths,gotting a iael lot batance. Thbnslowly stretch th3 legs on inhalation andkeep the heelson thowa,l. One ghould keepthe neck.body and lege straight.and thighs, kn€ss and ankles together. Stay tor a lew breaths. Now againon axhalation, bond the knees,return to position as in sketch(2). Stayfor I few broaths. On next exhalationlower the lega and retum to Vajrasanam.This proceesm €y bo repeated tow timos,

PRACTICEHETPS

After somepractice, try to pull tle!g3[' (back,buttocks) away fiom the wall, koeping onlythg h6olson the wall for aupport, Try to k6epthe anklesstretched, After gaining some confidenco,draw onelegawaycomp- letelyfrom tha wall, otay tor a tew brcstht end raturn to tho wall, Rcpeat on the other sids. Thereafter,one should attompt to takeboth th €heels away fiom the wall and practicaSirshaasanam, ropaatedly r€tuming to tho wall for support, Dayby day,one will be able to att6ina goodbalance. After a fgw days' practice maximum number of varia- on inhalation. Further one (some take weeks or even tions and movements, may stay in Aakunchana- monlhs), one should try to ssnam'for a few breaths, say A few variations are des- go up purely on thc strength up to 6 of so' cribed. Bendingthe legs and and control of the elbows, lowsring them known as shoulder and neck muscles Aakunchanaasanamis good Anothst variation would barelytouching the wall while for exercising the shouiders call for exhalingand arching going up or coming down. and g€tting a good control the b€ck' to low.et thg legs After repeated practace . one over head stand posture. straight and parallel to the may attempt to do thb Aakunchananr (Sketch.fr ;s'; ground. Good control of posture in a place away from done on exhalation and ono elbows and shoulder muscl. the wall. may return to Sirshasanam es are required. lt is known

There ars advantages in trying to practice against th6 corner of the room. lt h€lps to prevent lat€ral movements of th€ body and legs and avoid distortions and conse- quent pain in th€ neck, shouldersetc. However it is better to learn the posture from a teacher.

SOME VARIATIONS

Sketch (1) shows Sirsh- asana. The headpoint should be tho top (ctown) of the head; however one has to make minol adjustments almost continuously, The elbows shouldbe used con- siderablyin the initial stages to attain and maintain balance. Later on, it may bo possible to remove lhe arms away from the head fot Niralamba and other varia- tionsof Sirshasanam,pertain- ing to the variationsof the arms. Thenthere are Vinya- sas possibledue to variation in the positions of the leg, spineetc. Sirshasanam,per- haps affords scope for the ol ths chest (f'iefer6). This, according to a few authors is called Pindasanam in Sirshasanam,as it resembles foetus (Refer also to Pinda' sanarnin an earlier issue on Sarvangasanam).lt is also known as Viparita Yoga Mudra, Inhale return to Urdhwa Padmaasanamand then on to Sirshasanam on next inhalation. Rsp€at with right leg crossed first for Padmaasanam and lo tho movements.

BODY IS VERSATILE

One may go up in Sirshasa- na by bending th€ kn€es as describedearlier and straight also, reaching Urdhwadand- aasanam half way through. It is also possible to go up to Urdhwa Padmasanam fiom Padmaasanamstraight. Ono may also rsturn to Padmasa- nam, by retracing tho st€Ps from Urdhwapadmaasanam, I Aakunchita Urdhwa Padmaa- - sanam, Pindasanamand then ground as Urdhwadandaasa- exhalation,complste Padma- touching tha with the nam (Refer sketch 3). lt hag sanam,whilE in Sirshasanam. knees,releasing the headfrom position a very good effEct on abdo- Thisis Urdhwapadm8asanam.thE Sirshasanam menal muscles and h€lps to Rsf€r skotch 4. and back to Padmaasanam strongthon th€m. Inhale orParvataasanam. Youngs- ters will lovs to do asanas return to Sirshasanam. Per- Now exhale, bend at the when intgrsspersgdwith such haps onE of the more fascin- hips and fold ths Padmasa- variations and get to apple- ating vanations is Urdhwap- nam by bringing the knees ciate what a beautiful, admasanarnin Sirshasanam. towards the body. bending versatile dextrous of Firgtlyin Sirshasanam,exhale at the hip. This is Aakunchita Piecr equipment the body is. Only and spreadth € legs, whsn it Urdhwa Padmaasanam. a few variations have been is known as Urdhwa Kona- Refer to sketch 5. Now mentioned here. sanam. liow exhale bend exhaling further arch the back leit leg, keepilg the foot on and lowsr the legs in Padma. Well, it is nics to stand on the right thigh. On thc noxt asanamso that it i5 in front one's own head. after all. t

SARVANGASANAM By S. Ramaswami, Trustee, Krishnamacharya Yoga Mandiram

Shirasasanamand its close ement of vital internal organs and Urdhwaprasritapadasan- ally Sarvangasanam,hold the and muscles and the yogic am are the two Dostureswhi- pride of place among various pla:tice is resorted to to bring ch preparethe body for Sar- asanas. Yoga teachets and thsm to their original positi- vangasanam.Sarvangas:tnads practitioners, ancient and ons. The Rishishave sought the na:ne.impliestones up all modern, have a lot to say to remedy this situation ,by csntres,nerves, organs, joints about these postures. Even adopting rnany topsy turvy and muscles. The technique postures, a novice .experiences the of which Shirasa- mentionedhereafter is not for tonic effecta of Sarvangasana sana and Sarvangasanaare absolute beginners, but for on starting the p r a c t i c e. the foremost. those who have practrsedthe Medical practitioners and re- asanasmantioned in the pre- searchers interssted in Yoga SARVANGASANAM vaousissues and hJVe attai- give considerable importance neC a cettain proficiency to theso asanasand study the It is one of ths Inost ciffi- in staying in the postures effects on the whole system. cult postures as one has to with the proper Yogic brea- One should include Sarvan- prepare th€ body, especially thing de;cribed earlieron. gasanam in the daily practice the neck, before starting on for sure. the practice. Dwipadapeetam METHODOLOGY STEP 1 is It commonfknowledge Lie flat on a soft mat, keep- nofmal erect that in the Pcs- ing the legs stretched out, main organs of ture, the Per' fcet together, ankles close, eyes and the c€ption-ears, knees togsther, place t h e do not get a copious brain arms alon3 the body and en- as they are supply of blood ttre palms on the ground. situatod above the heart. Again, when we breathe in STEP 2 normally, which is partly dia- phragrnatic, the vital organs Exhak'rg. slowly raise the as liver,spleen, kidneys,dia- legs, pressingthe palms and phragm otc.. get pressed and back. neck and head, with- displaced from their position out bending the knees, until -alboit, to a srnall extent, the legs from the hip are stf- According to Yogic theofy. aight up. This is Urdwapra- disease is due ro the displac- srita Padasanam. Stay there tor a few breatirs. Tlren exrr- for at ieast 5 mrnutes. whicir vertebrae as one relurns to aling, raise the legs furthel could be achieved gradually, the starting point. up, lifting the hip and rhe with practice. back from the ground. BENEFTITS The breathing is through STEP 3 the throat constriction which Sarvangasanatones up tho produces a hissing sound. system, and many who start When the whole trunk rs Thereis no deliberateattempt the practice of this asanafeel raisedand up, placethe palms to do retention of breath after its beneficialeffects, within behindthe back, therebysup- inhalation, but it may be ashorttime. One statts porting the body with the attempted after exhalation. feeling light, joints become palms. The chest is pressed After some practice when supple and muscles are in againstthe chin, which cov- the posture is steady and better tone, all round, ers the neck pit, between the the waistline is brought collarbones, thereby ensuring down to a better proportion, Its effects on the thyroid that the body is not tilted to one may attempt the Moola- and parathyroid have been a eitherside. This also ensu- bandhaand Uddiyanabandha, matter of study, snd is of con- res Jalandharabandha. The whose beneficial effects are siderable help to cenain ca- body is straight. After a few enhanced with the help of sesof hypothyroidism. There breaths,adjust the palms as gravrty. is a good return of venous low as possible, until, say blood to the heart and there they are supportingthe floa- After staying in the pjj!!r9 is a significant drop in the ting ribs. The elbows should for requrred l€ngth of time, blood pressure in the legs not be sDread far and the on inhalation, return to star- after 5 minutes of practics. ideal position is to keep them ting position, without raising The neck and back get a. about the span of the shoul- the head and in a rolling mo- copious supply ofl blood. ders level. After a few more tion. lt will be nice to feel breaths,slowly and delibera- tho strstching in each of the Peoplesuffering f rom respi- tely stretch the back, the spi- ralory ailments. especially ne, hip, thrgh and calf musc- Asthma and brochitis resp- les, the relaxed knees, the ond well to Sarvangasanam. ankles and the feet so that A,medical doctor has hypo- the toes are also pointed. The thesised ihat the oosutre if eyes are closed and the visi- done for up to 3 minutes or on is directed towards the so, seems to help act as middle of the eyebrows (Bhr- bronchodilator. Further,due umadhya drishti). This is to gravity, there is a bett€r Sarvangasana(Referto sketch draining of bronchialsecfeti- 1). lt is better to keep tho ons and it helps relieve full face ot the palms on the greatly those suffsring from back (Refer Sketch 2) rather sinusitis and bronchial than holding the side of the congestion. rips with the thumb pressing in is normal practice as the _The cerebro spinal fluid and tcndency. One should circulation.is increased, and attempt to stay in thB posture hencc.thereis all round toni-

I ng up of the entile n€ryous also could be ex€icised with Sygtem. gravity and the Bandhas. The leg muscles.thesluggish knee It keepsthe spin€ supple, joints and the stubburn hip and when done with t h e lolnls oecomesuppleltn cou- vinyasas,the spins could be rse of time. Some of rhe sxofcisedto tho tull6st €x t e n t . important variations tend to gland As mentioned.thyroid enhance the etfects of Sarv- is well massagedand its atte- angasana. A few are menti- rial supply enhanced. The oned below. gland improvesits functional capacitywithin healthylimhs NIRATAMBA SARVAN. and its internalsecretions ate GASANAM importantfor the propermet- abolism and growth of the After remaining in Sarvan- gasana body. The larynxalso gets for some time, slowly placethe leftfooton the right gently massagedand it could be exhale and by taking groin and then the right foot the that the asthamagenicarea legs a little further, raise on to the left. stretch the belowthe glonis is exercised both the arms. Stay tor a few crossed legs straight up and and gets normalised. The breaths. One should gaze at stretch the back and pelvic sympatheticand the entire the middle of the eyebrows. ragion. Do a few breaths. spinalcord are toned up. The The armsshould be strelched, Reler Sketch (4). Repeatwith bloodsupply to the chest,and so also the legs. Refer flexing tha right knee first, the organs is increased.sketch 3. Varicosevsins tend to dis- PINDASANAM appear.lt has tonic effecton This Asana helpsto corroct the testes,ovaries and pelvis indigestion and reduce waist Proceed ltom Urdhwapad- by rernov€l of cong€stion. line. According to our Ach- masanam. O n exhalation. practice Gastrointestinal diseases also arya,if one could this bend and lower the aro troatod. Liverand splean lato in the svening for fifteen crossed legs from the minutes.one will get insom- hrps toward and then over nia cured and will enjoy good ihe head. Slowly releasethe sleep. People who are on hands from the back and clasP their feet for a long time- tho crossed legs, gripping sportsmenand atheletes-will feel the asana exceedingly soothing. Pregnentwoman may do this up to the end of lirst lrim€st€r. Those who suffer from frequent noctur- nal emissions would also benelit.

URDHWAPADMASANAM

After remaining in Sarvan- gasana, slowly exhale. and one wrist with the other.Tne bending to Pindasanahelp pted onlyafter one feele is Pindasanaor Foetus pose work on the spine,back and steadyin Sarvangasanamand Referto sketch(5). the stomach further. The NiralambaSarvangasanam. These two asanas make benefitsmentionod for Sarv- use of the gravity effect on angasanaare enhanced. Shirsasanaand Sarvanga- the kneesand hip, which may Breathwill be short,but after sanaare to yoga as are head 'it not be the case in normal some time will stabitiss. and heart to an individual. uprightposition. Thepadm- These are fairly advanced Yes, they improve physical asana and the subsequent postures and.msybe attem- and mentalwell being.

* ** *** ** *

t- HALASANAM S. Ramaswami, Trustee, Krishnamacharya Yoga Mandiram.

Halasanam, which is an inter vertebral ligaments, Keeping thc arms overhead extension of Salvangasanam, thighs, knees, ankles, feet and holding the toes, spread- describedin the last issue is and also the toes. ing the legs overhead,keep- also a well-known posture. ing the legs at an angle ARDHAPADMA HATASA- Upto Sarvangasana,the pro- overhead are some of the NAM: cedure is the safne. Thete- other variations, lt could oe after, slowly tixhale and observed that There are a number of Halasanam hoad requiresfurther lower the legs over the variations possible in Hala- stretchingof the posterior and place lhe loes on the sanam. Cne of them is muscles and ground. arms abdoman, thers!y Stretchboth th€ ArdhaoadmaHalasanam. The helping palms the functioning peivic and press the on the startrng point is Sary3pg3- of and ground. ankles other internal organs. The.knessand sanam. Exhaling, place the Neck (Refer and shoulders are are also stretched left ankle over the right thigh also stret- ched considerablv. sketch 1). Orremay staYfor then on the next exhalation a few breaths. Evidentlythe slowly lower the right leg Those who are prone to be inhalation will be short, bul as in Halasanam, with left lyp-egensive- should avoid ono may practiselong exhala- foot prossing against the pressure on the back of the tion in lhe posture including thigh andthe lower abdoman. head which may lcad to the Sandhas after exhala- Stay fora few braaths. Return flusbing of the face. How- tions. After staying for a few to slarting point on inhala- ever,they may lower the legs breaths or upto 3 minutes ot lion, stretching also th€ left as much as possible,allowing so, return to the lying Posture. leg. This is to be repeated the to!.so to be a little away slowly rolling back, con- on the other side also. (Refer from the chin. The correct sciously stretching every Sketch 2). position for such a person could be achieved by trial and error and a comfortable, balancingposition could thus be maintained. One should concentrat6 on fine breatning and direct the visual atten- tion to the middl€ of ths eyebrows, with closed eyes. Sarvangasanam and Hala- sanam should be followed ing the head, nsck and shoulders on the ground (Refer Sketh3). Stay for a ffiper-o sno up ro one minute. Exhale, press the elbow and head. slightly bend th€ knees and return to Sawangasanam. After considerablepractisc it may be good to combine The point is by counterposes,such as starting Halasanamand Uttanamayu- exhale thujangasanam,Salabhasa- Sarvangasanam.Now, rasanam and then back to na.r. and keepingthe palm firmly Halasanam,with the approp- UTTANAMAYURASANAM: on the back slowly drop the riats breathing mentioned legson the ground, str€tch- Uttanam Stretched. earlier. This soqu€ncemay - ing the front ponion of the be repsated 3 to 6 times. Mayura Peacock - body. stretchthe legs,xeep- These dynamic movementg, z.- (T3. can be done by youngsters and it strengthenstho torso' shouldersand neck conside. rably. Uttanamayurasanamis also known as Madhyasethu- which can be approached from Dwipadapeetam,explai- ped in one of tho carlier i3suosT lr * J -.--:L^

xxxxx X PROIIEPOSTURES A]{D THESPIIIE By S. Ramaswami

Posturesstsrting with lying STEP3. Takeafewbreaths: keeping tho ay€s open. -This face down (prone position) then holding the br€ath atter is Bhujangaasanam or Ser- form anothor important Ctoup erhalation, pressing the pent posturs. of aaanas useful especially palmsjump back to chatura- for the cpine and low back. ngadsndasanam. Then lie STEP5. Stay tor a lew When done with vinyaasas. down on lhe floor, facedown. secondsand retufnto starting thoy'ore simplo to progress This procedure may be .position. and have very important adopted before sterting any b€n6fits, The three main prone postu16s. asanastak €n up are, Bhujan- Onemay mercly keep the gaesanam(Serpent). Salabh- STEP.4. Keoping the pslms forearm on the ground and aasa.Fsm (locust) and by the side ot rhe body, in raisethe upperbodyas shown pos- lihe with Dhanuraasanam (bow the diaparagm. in Sketch (1). Thrs is a very ture). exhale and raise-'iEFlffi simple and effective posture body by pressing the palms, to relievestrain in th€ neck. pelvis BHUJANGAASANAM the and tho l€gs. Arch Some authorscall it Mskare- th€ back,upto navalposition, asanamor posture. SIEP 1. Stan with Samas- Crocodile thithi. Inhals raise arms overhead, interlock lingers turned outward.

STEP 2. Exhale proceed to do utkatasssnam and place the palms by lhe sida of the feet. t- STEPL Startfrom ssmasthi- thi. lnhale,raise € r m e o v e r - head.interlocking fingera and turnedoutwsrd.

STEP2. Exhal€ pfoc€od to do Utkatasranam,then ko6p the palmsby the sid6 of the leg8.

STEP8. The next step to tho ground,and the cheet STEP3. Pfessingtho palms- exhale will bo to raisa the upper above the ground, slightly and lump Uack td body and arching the spine, arched ( Ret6r skotch 3). Chaturangadandaganam. taisingtho trunkupto pubis, Thereis a tr€mendouscont- STEP4. on oxhal6tion(Rot6r sketch isctionof the lowerback and Stay lor a few breaths. 2), Pr rsth6pubis,contract it h€lpsto relievelow back Exhale,tie down on tho ground, tha onalaDd glutial mueclea.pain, Someauthors r6t €rto face downwarde; Thieir one morevariation of koep lho srms str€tchod this voriation ag Makaraara- along thujangaasanam.I n h6l e, the body, fccing namor sltossa va'i6tionof upward. return, Repeat8 few timos. Salabasanam. Bhulangraoanamis ospoci- STEP6. Clore SATABAASAITIAM thefigts, rlly urefulfor relievinglow Inhale,raige the right arm brck pain and if done care. Salabaasanamis 8n impro. overhead.sw6gping it along tully undo.pfoper aupervisirn vomanton thujangaaranam, tha ground. Exhale rairc could br v6ry beneficol for in th6t nor only tho chostis right Irm{ head, chast, thors luftering lrom slighl raisodand 3pin€ archod but rhoulders,and the right leg dirplacementof tho disc. lt fhe lege are alro rairad ro from the polvir, ro thatthr ttrongthona lh6 ligrmontary thsr the body is balancedon right thigh ir clearlyabove ano.- maccularrupportr of the tho stomach. A number of t$c ground, aonar corumn. variations6nd a stsp by st€p approsch will be very bene. STEP6, lnhale, STEP 7. Bhujangasanam, R6tu.n to ar ficial. lyingposition, the namo indicatee, should bo done purely on the etreng. th ot spino and the aid of thc pllms should bc dirpenred with, eo thrt ths posturs looke like a limbless reptile, tho snako. Honco the palms ata kopt along tho body by fh. sid6 of th6 thighs, or on tha back, or with back galute, A turlh€r varistion witl roquiro,b €ndingtho kno6r. ? so that tho lags ars peratleli STEP7. Exhale raise riglit arm, head.chesl, shoulders, and the left leg, from the pelvis, sttetching all the way from the finoar tiDs to the to€s along- the spino and actoss to the lefl leg.

STEP8. Return to starting basically it is a variation of DHANURAASANAM position. Exhale, lower the ,Salabasanam, Inhale, leturn Having made the shoulders right arm. and the lett l€9. to lying down Position(Refer low back and the spine supl to sketch 5, ple, one may anempt Dhanu- STEPI to 12. Fepeat with left arm raised overhead.

STEP13. Raisc both arms ovgrhgad,inhaling, and keep both palms tog€ther as if doing pranam. Exhale raise both arms and both legs, so 2) Inhalespread arms, keeP raasana(nto enhance the thst the balancing is on the them at shoulderlevel,palms effectsof thess easter aasa- nav€-lr €gion. The stretching on the ground. Exhale,raise nas and alsoimpart stlength is felba! over the body from head, shoulders and the to shoulders and also thc finger t\ to the stretched stretched hands. Baise also back. Dhanuraasanamcon anklee, feeNand toes. The the legs and spread them as be done with various prepa- shoulders are\rown slrghtly much as possible, balancing rationsand vinyaasas. backward formihg a canal alongthe spine. The glutial muscles ar€ contracted to enhancestrctching the spine and ths lQgs.

STEP14. 4etutl to starting Egjll'!..Jl Keep the arms by the side of the body and ropeal.This is Salabaasanarn. on ths naval region. Inhale STEPs'l to 3. As in Bhujan- (Refersketch 4). telutn to slatting position. lt gaasanam. js known as V(maanaasanam. Further variations (Refer st

Stap 6. After one or two breaths, exhale, raise the head, right hand and atch the spine simultaneouslypulling the left leg with the thigh up, as high as possible,keep- ing tho right leg on lho ground. thighs as a bow (Refor sketch proctice of Dhanursasanam 7). Stay for a few seconds Apan trom strengtheningthe Step 7. lnhale. Return to and return to position. spin€, it worl(s on th8 abdo- position. Repeat a few times. The menal organs and improves kneesand ankles should be their function. Along with Stsp 8, Exhale, lower the close. practice of Salabhaasana.r,, right arm and hold the left kept persons who suffer from ankle with both hands. On Step 17. Afler some pra. slight slippsd discs, could next oxhalation, raiso th€ ctice, after raising for Dhanu- benefit considotably, head, chest and shoulders tasanamexhale and role over and pull th8 left leg upward to one side,keeping the body Human boings with their as high as possible, arching arched. On inhalaiion returq unnatural upright position tho spino lnhale, return. to Dhanurasanam position aggrava,tedbyssdentary habits Repeaton other side. and othor activlties r€quiring Step 9. lnhale, holding tho crouching most of tho time left ankle with the right hand, Step18. Now hold the as office workers. sponsnan; raisetho loft arm overhead- right ankle by the left hsnd, etc., foel the tohic offscts of Exhale,raise tho hsad, chest of the l€ft ankle by the right this robust back bending and shoulders, left arm and hand. On exhalation arch exefcise. also pull rhe lelt leg up lhe trunk, This is one varia- ksoping rhe right leg on the tionofOhanuraasanam, Salabhaasanamis also very ground. Inhale, return. wolking more on shouldels, useful caunterpose tor many Step1Otol5. Repeatfor forearms and wrist6. The forward bending exsrcises the oth6r side. shotrlderblades touch each and also thoso r€guiring tha other torming a canal along curving of th6 spine fotward Stss16. Exhale bend the spinal column. as Sarvangasanamand Hala- both knees and hold both asanam. ankles by the respectiv€ BENEFITS: With age the hands. lnhaleand on exhal- low back becomesrigid and Gherunda refers to these ing, rarse the head, chssl, Ohanuraasananrheips to keep posturesin his Samhita snd shoulders and pull the legs the low back supple and the following aro the benefits, up as high as possible arch- henceone is supposedto be accordingto him. Makaraa- ing the back and pullangthe kept young by tne regulat sanam and Salabhaasanam t

are supposed to increase the ground, raise the head K(ifwa Dhanuliu lya prrivanhira- rhe body heat or specifically (and upper portion of lhe n9am Nig8dya yogl Dhrhuraasanam it impfovsscirculation, diges- body) like a serpenl. lt is Tat tion and metabolism. called serpentposture. This always increasesbodily heat, Stf€tching tha legs on the ground, strsight like a stick RegardingBhujang6sanam.' eradicatesall ailments,and and catching hold of the feet Angushls Naabhi Paryantam by practice of Bhujangaasa- with tho hands, and making Adho Bhoomau Vininyaseth. nam, GoddessBhujangi (ser- the body bent or arched like lcratalaabhyaam Dhardam Dhru- pant goddessor Kumudatini) twt or bow, is known by Yogis Urdhwasirshahe Phaneeva Hi bscomes,e- alive oris awakened, as Dhanuraasanam, Dehaagnihi Vardhsle oityam Many practitionersof this Saryarogavinaas €oam. And Dhanuraasanam is Bhuiangi groupof asanaasfeel smooth Jrlosrthi D6vi simplyexplained as follows: Bhuiangrasana saadhanam. and betterregpiration, impro-

PrasaoryaPaadau Bhuvi Oanda- ved digestion and better Tho Dortionfrom the navat roopau persislalticaction. The pro- to tho toes, is kept on the Karan.cha Prishie Dhritapaa- state also is activated,it is ground. Placethe pelvison dayuqmam. belreved.

>>:i3<

I-.

PASCHIMATAANAM S. Ramaswami

ono of the Asilnas thal ,huscular tong and strenglh Ar&rr!thl Jaanoopari L8laatsm Tu comprehensively tesls tho it boslows. Brahmacharyaa- Paschiman T!rnam Uchylte ll will powet, petsaverenceand sanam is yet another name endutance of an abhyasi is given to it. Evidently it helps Paschima taanam, or thg in maintaining Brahmacharya The above stanza appear- posterior stretching Asanam, and is forsmost Ernong those ing in Tri-Sikhi Braahmana the stretchingexlending {rom that swaken ths Kundalioi. Upanisad of Shukla Yajur th€ toes upto the finger tiPs BENEFICIALASANA Veda merely givos tho bssic tn ono continuous movemenl. description of lhe postu16. P€schimataanasanamls yet A highly b€noficial posturs. It is to sit, exrending tho legs another po3ture thst briigs it i m p ro v o s circulation. and keeping them straight out the unique characterof muscle tone of a large group Tnen extending the arms, our Acharya's Yogig system. of posterior rnuscles rahen one should hold lhe big toes It is nor mer€ly siting, str€t- combined with its countar- with the hooked fingers. ching the legs and touching pos€ or Pratikriya which is Further axtending tho torso, lhe toos as being generally PurvataanoAsenam.Almcst one should bend down to undofstood. When done with all tha texts on yoga reter to keep ths forehead on the vinyasas and corresponding this asanam. ll is slso known knees, lt is posterior stretch- breathing tho Paschimataans as PaschimaUttaanaasanam, ing aasanam. group works on thE complets where the preposition'Ut' is systEm and the bansfits introducedindicating an up. m€ntion€d in the yoga texts METHODOLOGY ward pull of all postarior appear meaninglul. Vinyasas muscles. Anothor name by and coilesponding broathing There are many variations which it is known is Ugraa- Paschinralaanam. The kriyasare essentialfor aasana in sanam,which is indicativeof popular siddhi. most on€ described thg tremgndous effort requi- in the above Upanishadcan red in the initial stag€s to Pfasaorya Bhuvi Paadau Tu be done in l6 steps, or mastorit End the benefits of Dorbhya.sm Angulhtam vrnvaasas STEP1. Startfronr Samas. STEP7. Benoing slighu) rctnend P8ad8n aira Jtdulai thithi. Breathe normally for the knees and holding the frraaltrYaam Yogeonorrpctam Prtchimot- a few times. br6ath after inhalation, swing trnamlEhuhu ll forward, first complet€ly flax- ST€P2. lrrhale, raise rhe ing the knees and sxt€nding The above stsnza by Gh€r- arms overhaad. them after c|oseing tho 8up- unda sdmits ths necessity of poning arms. LEnd on ths repeated offorts (yetna) in STEP3. Exhalo srratching ground with lags erfond€d achieving the posturr. In the from the hip, bend forward and rhe buttocks botwgen initial stages,it may be diffi. and keep the palms t y th€ lhe palms. This requires cult ev€n to sit in Dandasa- side of the feet and touching som€ guidance. In t[is posr- nam with arms raised. Back. the knees with the forehead. tion, pressing the palms. thighs, tho stubboh hamstr. This is Uttaana Asaana. streogthan the back, by ing8, and ihe ankl6s rofussto pushing lhe palvts, lho spine budge. But with deeper Some people do Utkataa- and chest fofward and lock- exhalation. relared concent. sanam. Now keep palms the ing the chin. This is DEndsa- ration, perseve?cnco and bv the side of tho fs6t. sanam.and finds leferencein some coaxing by the VyaasaBhashya of Psatanjala abhyaasi,the musclos slowly STEP4. Exhale and hold Yoga Darsanam.Now inhale yield and after considersble the breath. Pressing the raise tho arm, stretchtng th6 praclice the pbsture may be palms and after slightly bend- rhouldrrs and neck also in achieved fairly comtortably. ing the knEas, jump back to tho pfocess. Stav for a few attain chatulangadandaasana braaths focussing altention One mav stay in ths asEnam position, as doscrib€d in the on the tip of the nose. fof a few breaths or 6ven July 197 r issue of Indian up to a few rninutos. Review. STEP 8. Now exhaling tr wrll be possible only oxtend the arms forwr-.'d, when one starrs to enioy lh€ Onemay reachrhis posttior' pushing Ihe pelvrsand spine, posture, which rs €v i d g n t l y ftom Utkataasanamalso, hy hold rhe big toes wirh tha the cas6 as descrrbed by gently raising the burtocks thumb, and the next lwo SvaatmaaramaIn HathSyoga- and reaching position I half tingers forming a hook, pr6s- pradeepikaas follows: way between Utkataasanam singallthe whil€ the posterior and Uttaanaasanam. Prrgorya Pasdtu thuvr DoFdr- portion of th3 l6gs rgainst luplu the ground. Dorbbytam P.d!$adwitayan STEP 5. From Chaturanga- grih;rwt I dandaasanam, inhale, press- STEP 9. After a f ew JDospa,i nytslhc Lalastadosc ing the palms, stratchingthe broaths, funher Brtension Vaselhidrm Pos!imala6oa- ankleg and arching the bacL, may bs att€nlpled. Exhaling msahuhc ll bring the polvis b€tween the and spreading the elbows, H€ro lho aulhor tecom- palms. suoporting the body one should lovl,or ahe torso, mends the ob'ryasl lo stay in palms loes. that torehead placed on and This is so the is tho poslure. BY "va8eth" U r dh wam uk has waan aa- between sraight knees. This one should infet a consid€,- Paschimotasnaa6enam. sanam. is able length ot llme. Prato!ry! Paadau Shuvr OEftda. SIEP 6. Proceed to do Adepts nray proceed lo do Adhomukhaswaanaasanam roopau Sanyastha thaaisn!hil€ yugmd turther cxt€nsion ol ah€ or exhalation. Madhv€r oosteriormuScleg. r STEP 10, Aft€, som€ prac- tice one may ke€p th6 chin in th€ knoes looking ah6ad the tots. A tutthor extension will requirekeeping lhe fore- hgqdon the shin, abour 3 away frorn the knees, Vsria- tion in the hand positions al€ 6lso possible Keeping thc full palm on the ground. holding the heels (reler to o rkotch 1 keepingthe fingers ), a.s to t). tar di{terent from the posterior muscle groups intgrlocked and turned out- yoga. This exerciseis known and joints as tho heels, calf ward and kept around the as Utphluthi and may be muscles,th6 stubbornham- coles. keeping tho palmr on attemptedin many other sit. strings, the knees, thigh the ground, clasping one ting posturas liko Padmaasa- muscles,glutial, lumbo sacral. wrist with oth€r hand are nem, Simhaasanam.etc. spine, shouldere, neck, arms. som€ of the variations. lt wrists and evcn knuckles get can be also done without STEP12, Keeping thc stratchod. (niraa- support of the arms palmsby the side of ths hips, lemba), such as koeping the roturn to Chatutangadanda. There is hardly any yoga arms oxtgnded from the ASanAm. toxt that dogs not refer to shoulder level. keeping thr ihis posturo, and give a clue palms claqped behind the STEP13. To 16 are actu. to ths bensfits, of course head ,s montioned in Siva slly rotrecing the path via using the peculirr lenguage Stmhlta, kooping thom ro. Urdhwamukhaswaanaa- used by Encient yogis. g€th€f 8s in "Pranaam' sanam,Adhomukham, Utta- ,bahind the bsck, olc. nrsanpm, Taadasanam and HATHAYOGAPRAOEEPIKA samasthirhi. STEP11. One may attempt This importSnt asanam to balanca in the posture by EENEFITS: This asanam (asanamaagrayam) paschi- keeping tho pslms bV the is highly beneficialfor gene- matana, makes the wind ot sid€of the thighs and rais- ral improvemont in circula- lorce (Pavana) flow through ing the body. R€ad€f$ may lrcn, muscle tone and the S,esFumlaand stimul€ros find its similariry with a cer- strengrhand improvesfunc- the gasrticfire (Jataraanala), tain exercisein parallel bar tion of all abdomenal and reduces thg abdomen (kaars. in gymnsstics. In fact. our pelvic organs, tho kidnoys yam Udare) and mskes onE Acharya.contends that somg and tho spine. lt is said to free from disease (Aroga- of the Yogis have actually improve vilatity, correct taam). invantod msny gymnastic csrtarn cas85 of impotency aidsand 8s such it is highly duo to incroas€d vascularity SIVA SAMHITA : Strerch probablethat basicallygym- of the organs of genito urinay out both legs and keep thenr nastics ir an otfshoot of yoga tracti€ n d paradoxically helps Vpan (slightly). Firmly take and at leaat the basis was controL sox (Retha skhals- { trotO o't the head by the provided by yogs, sv6n as nam) and hence rs known as 'handE, and placJgjllglween gymnastics th€s€ dsys app€- Bhrahmecharyaasanam. All th6 kn€es. Thls is calted Ugfaasananr,sard to be the. bEStsmong ssanas,8nd im- ptove8 th6 movement Ot bodily forces (Anila); known also as PaschimaUttasnaasa. nam, it rsmov€s lothargy and weakness (deha Avasaana- hara n a m). Discriminating Abhyaasishould masterthis beneficial posture by daily (Pratyaham) pract.ice. lt o makes vaayu flow in lhe posterior regions 6nd mskog PROCEDURETProceed man,chelt, neck, shoulders' who one slrong. Those Pra- from Oandaasanam. Keep arms bnd wrlats. The raising find ctico it with diligence tho palrns by the aide of the2of rhe trunk may be done in all sidhis generatedin tfrem- buttocks or about one loot I Langanakriya by obess per- by effott selves, Hence self bohind the buttocko, Press- sons. msttet ths th€ )'ogi should ing tho tralme and heals po6lure. Thiashould be kept inhale and raiso the. trunk as groat CHATUSHpAAD.ApEETAM secret with cat€ and hign as possible, strgtching given not out indi6crimina- the ankles and keeping the Since in both the above tely, Throughit, vayusiddhi, lEet on the ground, alEo postures. the kneos are kept or 8clivation of all Pranss keepirtg th€ knecs sttaight straight, to release tllo knFo (m m. ota bpl i s citculation, and 5t19!ghod. Refer to strajn, another oortUre. place and rerpiration) iakes skstch (2). Exh3lersturn to chatiJshpaadapeotam,.canbe dostroys multitudss of il starting position. One may taksn up as part ot thg same miseriss, repaat lhe pcslure a few gfoup ct asanas. Fronr timos,and latersta! tnr a hw Dandaasanam, exhole. and poslure, lt Ghrrurida rofeis to the brsathsit the as bend rna knaes, kitping rha good move- postule as. :lhe king of all a vely ttrotching ta3t in front of ths buttoct

THE COI.|NTEBPOSES

Sinco ticrabove is a stren- ous oxercise, it requiros a countgrpose . to normalise. Purvalaanam ol antafio( strqlching pose helps not only rlieyC lhc .ttrain, but olro itt€'rch lhe antorior musclesand thus compl,-tes rhe involvment of?;.II-IrF Inaior grouP mu6cles. gYound. Inhale and r€lurn. Repeat a few times. One may stay also for a few breaths. In this a better stretching of the shoulders and neck is oossible.so also rhe hip joint which is exerci- s6d bener. lt may b€ done as Langanaktiya. Refer to sketch (3). since it resenr- bles a table it is called Chatushpaadapeetamor four leggedssat.

NAAVAASANAM: Frottr @ the startingpoint of Chatush- a few times. Qne may start yogrshave invented a numbet paadapeotam,inhale, press alsofrom Halaasanam,From of hybrid postures so thal ing the palms, stretch the Halaasana,inhale raisearms those unusedfibers are exer- legs at about 60 degrees to overheadand touch the toes. cised and put to work. Many the ground, Now balancing Inhaleroll backto lying posi- such postures are in vogue' on the buttocks,lift the hands tion and in a continuous CombiningPaschimataanasa' and stretch them in front as motion, oxhale and do Pas- namandBaddhapadmaasanam shown in sketch (4). Stay chimataana as mentioned gives Ardha Baddha Padma for a few secondsand return earlier. One may repeat a ?Paschimataanarna vinyasaof ro the originalposition. This few times. These dyranric 'which is given in sketch (5). (nry b6 repeateda few times. movemenis help to exercise Sirnilarlywe have Mahaanlu- It is known as Naavaasanamthe postsriormuscles paving dra which can be looked or boat posture. the way for achieving.the upon as a combination of posrure. Baddhakonasanamand Pas- Ths above group can be done in one continuous rrrereare a numberor ;:flT'illfl ,,:.t"J";il; strctch. and then one may muscles, tendons which are triyangmukhqikapaadamand takg rostin Savaasanam.For seldom exercised. Thus the so on. tho majority who have diffi- culty in dorng Paschimataa- naasanam,a few methods arb suggest€d to get soms mobility of the stubborn hip ioinls. One mEy start from lying down posture, with armsoverhead, exhale, press- ing the heels and buttock, raisetha trunk and bond for- ward to the extent possible and hold the anklesor toes. Inhaleand returnto lying po. ssrtion.Thrs rnay be repeated

l

SomeSimple Bafancing Asanas By S. Ramaswaml

Apartfrom thr m.ny group poerlbledependlng upo nthe bondtho knee,hold thc big of Aranar rotorrrdto. aona posltionof one log, I6i ortrir to€ with tho fingers and requlring balanclng, morit foot brlng on the ground. keepingthe othcr hand on rttcntlon. Thcre holp to the hip, 3tretch the kn.€. in Tadaranrm, developc arnlc of brlancc, Stsnding Altornatolyono maykeop the and stretch leg correct dlrproportionr and txhale right leg atretchedrnd ko€p tho glv. the Abhyrsl r lromon. forward,rnd hold th! blg too heelon a rolsed plsttorm ot dout rcnreofaelt oonf ldonca. wlth lhr flngur of tho right lableand then roiso the leg Chlldrrn lovs to do manyol hrnd. Korpthe lcft hrnd on otf tho tlblo. th.m. Somoof thcmrilcmblc th. hlp. K..p both th. knoot atrolchod STBEIIJOTHTO HIP' ilymnmtiomoy!mantr, but In rnd m.intrin yog! rr lr !lw!yr. tha movr. bdancelor a low brtrthr, Thb givor rtrength to thg monlt rrc done wlth corrct. Now,rtrrtchtho othcr arm hipr andthr lcamurcl.3 rnd pondlngbroathln0 pattorn, rnd hold tha righr foot. glver one rtcrdlncrr and Exhale and rlita lt rtirl poire, Thir porturl ll known TALAiICINGARTS lunher. €8 Uthlthrp.doanguihlra- 38n8. Amongthc brlancingpor. Thelinal gotitlon requiree. tutar thcr. a?6 thoro thlt y.t rtretchlng the opine snd Thcrclr anotho. Intal- raquilc brlanclng on ono ot bsndingforward on exhela- !8ting wsy attllnlng thi! toot, on onc ptlm and one postur€which rcquirelmore tion. ro asto kosp lho fore. prlm andonc foot or on both haad,noge or iho chinon the supple ioints and I bottot prlmr. Babnclng on tha 8€n8€ of balanco, From the right knoa. rdfterrome pre. palmr aro ulually callod Tadamna,proceed to dg ono mly In th€ utplutl.ndcln be triod In ctlc., atcy Utkatasana.Staying in portufa for taw br!6tha, rlmott lll th. rltting Pos. o thrt portufa, exhrlc, krrp turcr. Thcrc rcquln rtrrngth malntalningof courle th. th6 loft handon th. hlp and ot th. .rmr (8thriryr) and balanca. rtr.tch tho tight l.g. rnd rbo rupplrncmof tha llmbf hold the ble too u,ith thc po.riblo rnd Jolntr (rngalryhrrr) It i. thal ona llngct| of thh ]ight h!nd. lolor brlancein th. inltial Now Inhrle,rire up, krcping St.ttlog wilh Trd[air, 3tsgis,while raieingthe leg. tho right log strolch.d with- mrny brlrnclng posturot ora In theInitial rtegor. ono may out bondingtho tight knoo. ARDHA-SADOHA-PADMA- one has ro be on on€ toor on one toot and ono palm UTHAANAASANAVI .*,and do rhe mov6mentswirh- help to siretch and tone up Start from Tadaasanam,{ out tallin lhe sido muscles (Paarsva). Exhale,bend the right leg Theval5o are helplulin stren- keep and tho foot at the top This posturahelps in stren- gtheningthe arm and give of tho left thrgh Inhalo gthenrngthe shoulders, and great flexibility to rhs hip taiso joint. tho right arm and then opsns up tho chest and thus A group of Asanas exha|ng hold from behind facilitates free breathing. starting with V€sistasana ihe big toe of the right loot The pressureof the heei on requirosuch balancing. by the tingors of the right the abdomenhelps abdome. hand. for few Slay a brea: nal and polvic organs and VASISTAASANA ths, i B6fsr 1o skstch 1r. muscles. Exhale,bending forward and Tnis group of Asanaspro- keepingthe lolt palm on the pos- ced from Chaturangadandaa- ground by ths side of ths Thereare many othar sana, explainedin an earlier left foot, and keeping th€ turesthat requlro balancing Indian Review issue. Start forehead on th6 stretchod on one foot. Garudaasanam. wilh Tadaasana, Exhale, knee. requires keeping one log encirclingthe othar straioht proceed to do Utkatasana. leg light trom the groin. Then on the next exhalation Keepingthefootonrheinside placethepalms by the side of the lhigh, wilh tho cortes- of lhe feet' Then holding ponding kneo bent 6n6 31 tho breathjump back to Cha- right sngles to tha straight .lurangadandaasana.On ths leg is Vrikshaasanamor ttee naxt exhalation,raiso tho hips posd, especially when 16s in Adhomukhaswaanasanam, armsaro alsoraisedoverhssd but slowly tilt the body to and palms kepl togathor, ong side,with the tight palm Keepingrighi leg in Padma- and tho outetsideot lhe Iight sarram. bend on exhalation foot on the gtoulrd. Keeptho tile lsft knee so that lhe right left arm along the side of ths kno€ is kept on the ground, body. Now on th€ next still maintainingtho balance, exhalation ptess the tight ln this oosition,lhe lefr loot palm,arch the body lurthorup and tho right knee are on the so that bolh the feet ate on ground, This is Vaataayr- the ground. Inhale,raise the naasanam, All these require lett atm and l:ok up' Tr'is is considorable concentration Vasishlasanam, Re{er to but bestow gface,poise and Sketch (2). This asanaatlti- stability to tho Abhyaasi. buted to the gleat sage,as Many other asanasliko Nata- mentioned,apart ftom stren' This posture when with rajaasanam,Durwaasasanam gtheningthe hip, the lumbat bending lorward is Ardha- Trivikramaasanametc., are..region and the lathetstub- ,' 1 baddha- padma-q.asch img.taa; the morocompltcated ones in' Lorn coccyx along tho spino . naasanam.The added roqui- tho same group postutes,'to the cervical region. Stav rirujnrii'Jtis posturo ic that Asanasrequiring lo balance for a few breaths, and difficult variation of tha simplor Vasishtsasana, The shoulders and espEciallyth6 sacral region sre bonofit€d.

There are a number of variations on tnis kind ol balancing which include, Viswaamitraasana, Kapinja- laasanametc.,

Balancing on both tho palms, is {ascinatingto any- one interested in psysical cultufe. The gymnests and other artists make use of this with tolling effect, To yogis doingthisonth€ floor, tho

.r-.)o Thoro ars intstesting varia- tions possibl€ in this posturo' Exhale,remeining in Vasisht- aasanam,b6nd tho left knee, hold thg big toe by the fing- €rs of tho left arm and stretch !t up.

KASYAPAASANA Bend the left knee on exh- alation and ke€p it on ths top of tho rightthigh. Exhale. balancingon the palm and leg. hold the big too of the lefi log with the fingefsof ths left hand from behind, Inhalepress lhe palmand the foot raising the hip and the trunk, and look up. This is Kasyapaasanaan importanl

l vari8tionsIre t8r too msny, thi palmsonc may twiSt the rrc stsltod,intsrostingly trom In clmost sny Eittingposture, body to 01166ido b€yondth9 Srrshaasenaand then the ths palmg rnsy be plsced cn bass and by the sido of one herdrrised, baloncing on rho the lloor 8nd tha body raissd srm when it ls known ar prlmr. Onoof rhe Intcrest- ond it is call€dUtpluti. P6tsv6Uttasns Kurmaasana, ingbut simple posturer is Thereare of couree ditfarent Bhulspootaascne,Place Porhgpr thc most cornmon rtsrling points for rheseasa- lhe palrnsin thogtound, with Ulpluti is rsieing tho body n88i ono m8y Start from sit. tho fealon thg ground. Pross

while in Padmalsnam.Sit sasana, ufdhwapadmaassna thr palm,spread tho kneet, ln Padmaosonam.Exhale ond oroceedto do ths balanc- raisethe feet balanclng on tho koepthe palms on tho tloor. ing posturos Utpluli may bE palms. This is Bhuj.poeta. holdtho bro!th 6nd raisethe attempt€din Paschimataana- 68nrm. Tharg rfr tudhrl bodyby lbout tour angular s8ana, Simhaasana,VEjraar- v!riltionrporrible, Rcferto wh.n lt ir knowncl Tholan. rnt, alc, rketch (4). Thir rlmplo gol!€rana(Rdor Skctch3). brlencing porturc, hclpr Childrrnonjoy 3wingingto In raising tho body !r rtr€ngthrntht wrlrtr and lnd fro whrn it lr crlled abovo,thefo are mrny vario. one tondr to f.cl light ln Lolarrcnr. Balancing on liontpostible. Mo6t of thero courreof tima.

>4t<< VATRASANAM BY' S. Fiamaswami' Trustee, Krishna- macharYaYoga Mandiram' when per{or' helpsto relaxthem. Of the manysitting posrur- meditationand brea- PROCEDURE es,Vajrasanam is comparati- medwith synchronous Usea thickcarPet(1/8") . ;;iv';;;i" doand combines thins andmovements.(vinva' different into two; the soat grrt" unApoise. lt is a good sas) it works on folded also be neithertoo hard posturefor pranayamaand iointsand musclesand should

o

I nor too soft. Sit, bending the Now for the movements for a few seconds. On exhal. legs, with knees, shins and and variations (Vinyasas) of ation flex at the elbows, low- anklestogether and stretched, Vajrasanam. Interlockfinge- ering the hands to the back toes pointing outward so that rs of the two hands and turn of the neck (Beferto sketch you sit on the heels with the them out. Inhaling raisethe 1 for arm position). Bepeat3 shins on the ground. Keep body and also the times. the palms on the knees and arms overhead. While you straightenthe back. Stretch inhale,the chin lock will pro- The next Vinyasa will req- the backof the neckand place duce a hissing sound in the uire, sitting on the heels,but the chin a couple of inches throat, due to the partial clo. bending forward, so that the below the neck. Throw the sing of the glottis. The peri- face touches the ground and shoulders a little back so that od of inhalation and the the arms still stretchedoutw- the shoulder bladestend to movement of the trunk and ard. This movement which approximate each other for- the arms should synchronize. is to be done on exhalation, ming a canal along the spinal On completion of inhalation, should be avoided by pregn- colunrn. This is Vajrasanam. you will be on the knees and ant women. (Refer to sketch 1 for the the front portion of the legs. COUNTERPOSE position of legs, spine and Stayfor about 2 to 3 seconds, back). holding the breath in. Now Now for a counterpose for as you exhale return to the this forward movement. Exh- The chin lock, Jalandhara- original seatedposition, ale, slightly lean back and bandha, helps partially close keep the palms on the ground the glottis and thus helps one Seatedin Vajrasanam,raise about one foot behind tho contlol the breathing. the arms on inhalation. Stav legs and apart by aboul a 12'. lnhale,press the palms, An advanced Vajrasanam suffer from gout. Asthmatics the entire portion of the legs variation would require the have been found to respond groun on the d, the anklesand practitionerto spreadthe an- wellespeciallyto forward be- knees and raise the kles about 18" and sit bet- nding and backbeding. Pre- trunk,stretching the neckand .4.- ween the ankles and heels, gnanl women wtil ttnd the throwing the head backward. and heels, instead of on trunk raising helps relieve (Refer Sketch 2). Inhale, them as earlier, whon it is the persistentlow back pe,in return to the originalposition, known as Virasanam. (Refer and also strengthen the peri- Repeatabout three times. to sketch 3). neal muscles. lt could be Personswho are not obese observed that the postures may do the and movements are done above movement BENEFITS of raisingthe trunk on exhar- with a breathing pattern. ation when it is called Brah- Breath is the connecting link manakriya. Return to the Vajrasanamis very reiaxing. between body and mind. original position on inhalati_ Becauseof the stretchingon With proper breathing in on. Pregnant woman mav on the ankles and the front asanas,according to our Ac- do this movenrent. persons portion of ths knees,it gives harya's Paddhati.one gets a with high B.p. neeclnot droD good reliefto people who are good mind-body coordination the head back. prone to be rheumatic and and control.

SIDDHAASANAM S. Ramacwtml

Whotfur lt l. slr.rr!n.m, Srrvrngrrrnrm or'rltalog' po.tur.r llkr Prdmrrnrm. tftrr conrldmblc prrctlor, thr body rdjurt. to th, d|ff.. ,.nl po.ltlon. lnd I o.?trln ddlehtful fcellne 3t.n. tlowino. lt mnlt |tr by a rlow rhythmlcbrcathlng ,nd Indlclf't prrfcctlon In thr porturr (Arfnr .lddhl). lha bcn.flcltl cffcctr mcn. tlon.d by Acharyd rnd mclant yoga taxtr thln tlan rccrulng. Th. crplclty to .try comton.b|' rnd .L!dy In r porturf rhosld bcrcqul- nd, whrn Prlnlycma lnd Dhyana brooma rlrlrr, lnd b|ndlofrl.

For thr puDo.. of more lntlmrt pr.otlc.r llkr Prcnr. yrma rnd th. lnthrrrnglar. o dhrnr. || modlbtlonon onc't ll! Vinyrlra rnd tubrcqu. mo?almportlnt 'rlttlng'or rl lahtdayataatc., c.rt! i n rnlly In thc Fcbruarv1978 mora commonlyknown .Daalllo .ltttng !ran!. rrc lruo of Thr Indlrn Brvlrw lmong modarn yog! prlctl. Dorm.lly pr|otirad. In .n Prdmrlanrmwllh thr V|nyr. llonsrr,'mrdlbtlvo' portufa, arrllfr brur, VrJrrtlnlrn rnd trf wtr! datcrrbod Alcw rrc trkrn up.

t ASATIIAM Srrerch the anKie, the toes This posture is compara- pointing outwards and the tively easy for a few who This posture, like Padma- heel kept along the groinand may have difficuttyin doing sanamis eguallywell known thigh. In ths nexr sxhala-, Padmasanametc., since there and practised. Texts like tion. in a similar fashion, is pressure on the pubic Gherunda Samhita, Siva bendthe right knee and keep regionand rectum. evidentl,/ Samhita, Hathayogapradee- rhe rightankle on lop of the it works on Kundalinr. pika,etc.,refErtoSiddhasana outstrelched left ankle, so More specifically,it helps in as an important one. How- that the right heel is on top cases of early piles, irnproves ev€r, thgre aro slight varia- of the'generative organ and circulation of knees, low tions in the practice of this pressingthe pubis. The right back and also abdomen.The asana and many texts do ?tatEral malleolus is between strJbborn sacro.iliac joint ' refertothem. the left medialmalleolus and becomes supple. After sorne the heel' Then keeping the practice. it is refreshingly start with samasthithi back straight' one should relaxing. Inhate,raisingarmsoverhead close the eyes and direct the exhale, do utkataasanam rhenkeepins the patmsby :l*:i"Jt";ilH::1'"1i: GOMUKHASANAM the side of the buttocks sketch (1)' It could be obssrved that 'sguat'snd inhating stretch many elderly poople, not th€ legs straight,keeping the used to chairs and sofas,sit knees and ankles together. Siva Samhita recommends frr long hours without much This is the starting point of Pavanaabhyasaor practiceof changing tho positionof the all sitting posturesand is Pranayama in this posture legs as is ths case when we known as Dandasanamand and accotding lo it, Lord normally squat in a pdsition is describedin detail later. Siva'sinstruction to Paarvati similarto Gomukhasanam. .. is that there is no postufe Yonim S a m p id ya( moreconfidential(potentially Startwith rhe initial sitting Yatnena Padamulena beneflcial)than this. position. Exhalo,bend left Saadhakaha outstretchsd ankle by the MedropariPaadamoolam Since one has to practlse side of the left buttock. On Yogavisadaa. Vinyaseth Pranayama and meditalion in the next exhalation,keep the UrdhvamNirikshya Bhru- Siddhaasanam, n atu ra I ly, right ankle by the side of th€ madhyam Nischalaha Mula, Uddivana and Jaalan- left buttock. Now keep the Sam yate n d ri yah a. dhara Bandhas are also lo be palms on the hseli and Visesha Avakrakaaya- practised in Siddhasanam. slowly prossing. raise the scha Rahasyudvegava-Mulabandha rs he!ped bv the buttocksand adjustthe posi- riiraha. oressure on Yonisthana - rion ofthe knees,so that one Yetath Srddhaasanam which is actually the peri- is exactly over the other. fsw Gneyam Siddhasanam neum. Brahmananda in hrs Stay for a broaths and on side, Siddhadayakam. commentary on Hathayoga- repeat tha other fhe posrtionof tha legs and the -Siva Samhita. pradeeprka relers lo Yonrs- thana as gudha-UPasthayoho seat resemblo lhe face of a Now, exhale. spread lelt Madhyanr, the place between cow (Gomr-rkhasyaAaklitr). leg, bend the knee keeprng recturn and generative organ The two knees with the gap the heel in Yoni sthaana. which rs penneunl. ln between resemble the mouth, rhe shln the side of the face andthe leEstho earg of a cow. The chin is kept in J'aalandharabandha.

S!vv6 Dskshin. Gulpham Tu P.ishtapaa.sveNiyojayerh. Dakshinopi Talha savyam Gomukhsm Gomukhs€kriti. -H8thayogspradipika

As s variation, raise one arm ovsr tho head and bend- ing the elbow, lowet the forearm on the back between tho shoulders. The other arm is lowered, ths elbow bent, forearm raised up. Clasp the fingors of the downward hand with the other, Repeat on the sido. One may stay for a fEw breaths, Refer cke:ch 2.

People who hsvo disoro- protionately heavy thighs, buttocks may attempt to practise and o derive great advantage. The ncrmally dormant group of muscles in the lower baCk u) and butiocks, such Es gluteus, iliac etc., are well sncisnt Yoga exponsnts which resemble inanimato strstchsd and g6t a good According ao Gnerunoa obiects lik€ Padma (lolus), flooC supply. One attains a Samhita, there ar€ as many Parvata (mountain). danda certoin measureof sohincteric Asanas as thsrs are.species. (srick), €tc. Dwipad8poota control. Mon should practice and the author proceedsto (Oesk) Chatushpaadapeatam it carefully especiallywhile slale that there are,aciording (Table) etc. In addition, crossing the lsgs (in rhe to Lord Siva 840000O asanas thgrg are asanas r.vhich are initisl stages) to avoid any are there (chaturasitilaks- descnbed purely on tho pressuteon the scrotum. haani). Of whrch, according position of the limbs and to him, 84 are the best and organs or the effect they SIMHAASANAIUI 32 the most benoficial. have on th€ syslem, such as Jatarapafivrithi (activating How many as8nas are In airdition to asanas the stomach),Pasch,mottana there? Thsr€ are different performed resemblingvarious (Posterior sttetching) etc. answers even among t.tg spocios, thgre ate asanas Then there arc classical rmount of raaclroh ou, lnclcntl havc donc cvcn ln thc rlprct ot thc phyrlcrl rnd broughtlt to pcrfcctlon. Oncgroup of Flrhir practircd rnd devcloped yog! rr rn rrt, Juat !r ! rculptor putr hlr ldcar ln an othorwbc formlerl ltone endconverlr lt into a beautifulart plccar,thc yogi urcd hls own bodytnd mrde it e bcautlfuf, well sculpturcd,Dcrfccttlvc obJcct. Approachlngyog! cvon merclyon thc phyclcalplanc, could bc hlghly rarldylng, mrtchingany otherrrt In it. contcnt, comple{lty and divinity.

Slmhaooanamia another Ascna,practised by obrcrv- ing E lion u/rltinotor it! proy with ,ts tonguehcnging out. ft is ,lro a vary lmgoilant sittingporturo.

Startwlth rlrtlngoroct lnd k€eping^_the,legrttretched. Exhale,Jllii sno ! rftsr rhc othcr the heehffiw tho thighs. contrariwircl. e.,thc @ lcft hcelbelow thr rightlnd tho right balowthc lctr. jurt by th. lid€ of tho acrotum. a.ant. br'cd purcly in thc thrra rro mrn!, nrmodltt €t Ono_rcrurllywlil bc littlng nrm. of rh. Ffrhi who it tho avaturlr of thc trimunl! on tho hrab, wlth thc rnHa. ruppoard.to hrvo dlrcovorsd tnd othor goda, They rtrsfchad tho rMnr on ilrt rnd pg.hapr uaad lt tot include,for examplc,Trlvik. floor, Ktepthe prlmt on th, 7u9al lllto mrntnr being r!maaEan!m,Sklndaasrnam, rctp.Ctivc knecr, wlth the !.|ocht d with rp.citic thair6vaaf!n!m,Virubhadrr. tlngorsstfstchod rnd rllghrly Rlthir. Exlmplee includr, !€n!m, Yoganararimharu. tpan. Opln rhe mouth,ttre. Bhlaradwljmr!nam, V!3i3h- nfm, Nrtrrrr.irrsnam ctc, In tcfiing rh€ jaw, hang thr tmtlnam, Durvsataalanam, ldditlon, it,tho various Vin. tonguo r! much out al ,(!|.llaartn!m, Eudhsrtrfl arn. Vatraa ata alro conridared, poribfo. exporingthc thrort Virw..mltrraarnrm,otc. Then one could rpprocista the €3 it w€re. With open.y.r, .llehtly lqulnt rnd look!t tonlc eflect on tht dlgc$lv. IHAiADWAAJAA. th. top of the noso (Nmu. rystamall through" SANAM: agra). Snotho th.oughth! moulh for r while. Ret.rto Certrln achoob r€f.r to Rirhi tharadwcja lt wctl rkcrch 3. thir !!ana as Yog! Nri- known lnd rald to bc tho simhlsrrnam. Othcrvrria- father of Dhronacharya. Oulphruchr Vrl.hrnrryrdh.! tionr of Simharrnai! to rtry Thereate mlny who belong Vy!thllam.nr UrdhwrtramG|ltu. grr't.rgc'r Chllimoo!uEhum|[rDGthru in AdhomukhoPadmraranam lo tho gotrr. f,tulwat chr JarncvoptrL ( rutrr to Indiln Rcvicw Vy.lthr vrkto Jrhnlhrrnchr Februrry 1978 iruc) cnd The Bhrndwrf group ot l{r|tl|grr mavrlokaydi. ltrorch tha tonguo out rnd a8rn!r, brtlcrlly rcqulro' Slnhrrtrnrm thrvrt.dd diroctthc virurl attlntionto twistingof thc trunk in ono t|fvrw||dhlvlr[t|krn gtmhl!a. Naaarrgra. lt res€mblaar dirsctionrnd thc ncck and' -ohrunda llonrredy to pounca. hcad ln th. opporit. dlr.c. Futthu accordlngto Svrat' m!!rrmt. lt lt aho hclpful In msstcringths thtar Brndhas. It lhould bo ro, bocautc in porturot when onc ia seated wtth buttockr on tht gtound, lik. Padma, Sidh8, €t c . , tho anol murclor rtr not frcg; whercac In thii, rlncc ona aitr olovltod !r it wero on thr hools, the mulabandhl h arlier to do,

CUREE BAD BREATH Onc Incldental advrntage ol thla postu'3 i8 that it halP. in vcntilating lhe orll and thro.t rcgioh! which hatbour brctcria. Ono ot th6 cau!€t of brd broath is that lho thrort ragion i! gonarEllynot k.pt cloan. Ornt!rudhi k€ops out bsd brrsth, but thir lr'rtion of tho throEt rrgion will hclp orrl hygieno to a 0'r8tar axl€nt, lt could also bo obgcrvcd that trom tho tlCtum upto rho tip ol thc tongua lh€ antiro alimontrry ryrt€m ir pullcd up tr it r' ,uch hr. a sood ":::-t lion, giving a trsmendorts butrock, Exhals turn the Contlabting and dilating loning elfect to lhe spine, head over to the other side. the anal aperture as a horse duo to torsion. (Aswini) does in sny This asana combines the convenisnt posture is called The well known posture is advantageof Virasanamand Aswini Mudra. This is said a sitting one. Start wtlh hg$pgana. and in additidn to bs energy giving. Dandaasanam.Exhaling, flex helpsto lwist the spineand hencs make it supple. The lhe left kneo and Keep the Aakunchayeth Gudhadh- cervrcal region, th€ lumbat anklo closo and alongside vaaramPrakaasayeth puna- snd the small back musclos th€ l€fr thigh with the stret- fpunaha Saa thavod6- ar6 strotchsd. ch6d anklos on the glound, swini Mudra Sakthiprabo- just as in Vifasanam. Then dhakaarini. cxhaling,bend the right knee, ASWINI MUDRA placing the right ankle'on Mudras are contracting a ft could b€ observed that tho left rhigh, high up. Sit group of muscles,which also many of the Asanas,bandhas, 6r9ct with both the buttocks include the Bandhas. We rnudras, etc.. stress the on thoground. Now slowly have already sesn some importance of keeping the oxhale. hold the big toe of Mudras as Tstaka Mudra, muscles and Naadis of th6 tho right log with th€ lingers Shannukhi Mudra, Yoga lower portion (Mula) in good of the right hand frorn behind. Mudra etc., and also Mula, tone. According to yogic Inhale, raise the lsft hsnd; Jalandhara and Uddiyana. theory, manv important nadis €x h a l o bend torward. Inhale ths three famous Bandhas, aro situatedin thE anal and again,raise and on exhaling These Mudras are also to be th€ pelvic region and hence keep the left palm fully on practisedand with Pranayama ropeatedly it is strEssed lo th€ ground bo(ween kneeand are very important in Hatha keepthat areain good control. buttocks fingers turned in- Yoga, Sage Gherunda refers Further it is the area of sex ward, and below the thigh, to 25 such Mudras. glands (pfoslate, utetu3 alsoturning the head to rhe left side lqoking over lhe left ahould€r. Close the eyes and do long inhalation and exhalation, strctching and twisting the spine a little mora on each exhalEtion' Ropoat on the other side, This is Bharadwajasanam. Referto skerch No. 4.

Another varialion would require srtttng in Parvataa. sanam (Refer Indian Review Fbbruary 1978 issue). Exhaling twist to ong side keepingthe interlockedpalms on the ground near the onc thigh botwoen knee and the ovorlos) aswell, snd s good Paadamoolena Yaamena right rnrgn fhefi prc€ctng musclo tono is especially yonim Sampidya Dakshi- the p€rinsqtn €x h a l e keep. o3tontiqt. Without these nsm .Prasaaritham Padam ing the bsck straight, hold esane6,bandhas and mudfas Kruthwa Karaabhyaam tho big toe of rhe right, foot tieoe creas aro nevsr exerci. DharayerhDhrudham. with both pslms. Lock tha ced. People equoto yoga -Hathayoga Pradeepika chin for Jalandharabandha. rnd other torm6 of physicat ahd practics other bandhas with oxercisa and ray that it is as Start logs stretchad. on exhalation. Repeat a perineum good o, as bad as orher Press the (yoni) few breaths. Change legs gamo8, sport! and sxercises. with tho lefi heel, with rhe position snd aepeal on other- pushed One nas to appreciate the kns6. b€nt and away side also. According to oxtont to whhh minuto to tho sido at about 90o to Hathoyogsprsd60pika, M€hF The sole mulcler 8nd neadis aao thobody. of the mudra overcomeS 3uch flush attond€d lo in yoga. lt roqui- left foot ie with the maladies liko consumption, r€3 snornous conconttation, control and as such tha yogs of our ancionts ha8 attempted to p€rfect the human physi- cal ayrtem. oo that whaterre. bost is ovailsble fiom out of rhir phyaical. was attomptod to be schiov€d and oxporien- ced in full mgasuro.

Aswini Mudra could be Practised as a preludo to achieving perf€ctionin Mula- bandha, lt can be learnt in cortain aEanas such as Sarvangasanam, Sirsssanam, olc.

MAHAAMUDBA Thir Mudra i* referred to by almosr all tho Yoga toxrs. auch as Siva Ssmhite, Gh€r. und€ Samhita, Hathayoga- pradeopika, Ohyanrbindoo- panishadof Krishnayajurveoa. Yog aclroodamaniupsnishad of Saemaveda, €tc, Accord- ing to our Acharya this should bo included for sure in one's daily pnetlce of yog!. Irpry, conifpillon, rbdo. A! glnlhrltrnr, thc lrmr rre ?AftPECE m.nrl di..|r.r, lndlglrtlon frec for Mulabandhamand In Dlrlrnopanllad, rts. gp.cltlc.lly ir h€tp. i! turthlr helprdby thoprcr. belon ging lona up th. p.lvlo orgrnr, lt rurr ot thc hccl. Rcpeaton to SalmavcOo,ttrc lart ir orgrchlly ol lmpoltrncr th. oth.r 3id.. rlrne rEfcrredto lr Sukhr- to gynr.cologlcolprobl.m! lanlm, for onc who crn not prolspr, llkc Inconthcncc, Sk.lch (6) rhowr rhc do ditticult 6r!nr! lnd ono .lc. F.f.r ro lk.rch (l). polltlon ot rh€ t6.r (and lnftrcrt.d In othrr yoglc hcrl). Thearms porltionin practlcrsllkc Prunayrma etc.. MA}IAAIAT{DHAM ! tlluting goltur. on th. brch Gln bo rtbmot.d ln Ycna Ktnr Pnkaucnc $rn wfth lrgr rtr.tch6d. manyothar polturq a! Prd. Sukhrm Dftrlrym chr Ertrb, bnd th. l.ft kn c mllrrnrm otc., though lt lr J!!yrt.l Trth Sukha.'rnlm .nd.lt on thr hrcl, rh. hc.t not .p.cltlc to Mlhabrnd. IthyukthlmArrktharr. pto.lng rnd clorlng tht h||n. .ngr. On tha n.xt.xhal.. thrth Srmlrrrlyrrh. tlon, t|.p th. nght foot on ll tmnar rro prrctirod In whstwor way (polturc) tht l.tl thleh !. fn P.dmr. wlth Srndhrr, Mudrar, Vln. ona !illlnr comfod .nd ..nam. lo.p thf prlm. on yrttt, corclponding brea. sto!din..r, thrt lr ..ld rr thr knol rnd grctlcc thr thlng lnd Prunryamr, lt lr Sukhra!rn.m. Thrt Mulr, Uddiyrnr rnd Jrltnd. bctbr to do ro underpropcr rhould b! rdopGd by the Intrrm hrnbrndhu. li lr I good guldanco.Thb hrs besnthc po.tutatorprrcIloo of trrdlilonll approlchf o. otudy (fot prcctlcoof P rran r. lnnryrmt wlth tha Brndh!} of Sartrr In lndh. yrmom).

***t ** * PADMASANAM S. RAMASWAMI Hathasya Prathamaangatwat Aasanam Poorvamuchyate Kuryaath Tadaasanam Sthairyam Aarogyam cha Angalaghavam.

The above stanza in Hatha- yogapradeepika of Svaatmaa- raama states that Aasanaas are described in fhe first place as they form the first stage of . Aasa- nas make one firm, free from diseases and feel exrremely light and supple. Brahmaa- nanda, in his commentary "Jyotsna" on Hathayogapra- deepika says lhat Aasana makes one f irm. as it weakens the Rajoguna(Aasanena Rajo Hanti) that causes fickle- ness (Vikshepa)ofthe chitta. Since asanas eradicate dis- eases, they help tha mind to concentrate. Ac- cordingto the authorof Yog- asutras, Patanjali, "disease (vyadhi), dullness (sthyana), doubt (samsaya),inattention (pramadha) sloth (aalasya), worldliness (avirathi), false- notions (bhrantidarsana)mis- sing essentials (alabdabhoo- nikaira) and instability (ani- vasthitha) are the causes of distraction of the mind and

Thc lndianReview as such 8re tho obstacles for lowerback, hips. knees, ank- leg, draw the material or spiritual progress. les and toes makes it I com- right foot closer to the body Heaviness of body arises plete posture. lt gives a very with the hands and keep it fiom a preponderance of firm base for sitting for prana- on top of the left thish, in Tamas, and asanas remove yama, Japa or study. No line with the groin. On the this. Though it is impossible doubt it holds the fascination next exhalation, in a similar to explain clearly and realize of many yoga aspirants. fashion, bend the l6ft knee the important tfuths that and place the left foot on top underlie the various asanas, According to Sri Suresh- of tha right thigh. Now, you waracharya, o till the human system is un. rhe first Pithdhi- have a very firm base to sit derstood in all its intricacy pathi of Sringeri Sankara and the lower back is relieved and detail. it can be said Mutt, Padmaasana, along of the outward curve normally that the various asanasbring with swastika, gomukha,and required to keep up the ^ about many importantresults, Hamsaare known as Brahma- balance of the body. Now physical,physiological, psy- asanas, as given in the last keep the palms fully cover- chological,and spiritual. For Ullasa (chapter) in Manasol- ing the respective knees, instance, during some of lasa, an authentic,elaborate stretch the arms, the spine them, various nerve centres commentary on sri Sankara- and the neck and keep the are activised; thesb effecti- bhagavatpada's, Daksliina- chin on the centre of the vely help to conlrol the irre- murti Ashtakam. Then Nrisi- breastbones, making Jalan- gularities of the body and rnha, Garuda, Kurma and dharabandha.Breathe norma- what is more fascinating,but Naagaare known as Vaishna- lly.makinghissing noise thro- no less true, is the purificat- vaasanamsand Vira, Mayura, ugh the partiallyclosed glottis. ion of the mental process-the Vajra and Sidha are Rudra This is Padmasana. After a mind becoming more and asanas. Yoni asanais known few breaths,do the posture mor€ attentive (ekagra). among Saaktha group and with left knee bent first. Paschimottaanasana, is a WELL-KNOWN ASANA Saiva Asanam. Initially there is bound to be excruciatingpain, but with Paclmaasanais one of the Svastikam, gomukham, deep exhalation, one should well-known asanasand holds padmam, hamsaakyam, be able to slowly relax and ths prideof place among sitt- Bhrahmamaasanam! repeatthe movements, Espe- rng postures. lt easilV fits Nrisimham, garudam, cially people who are not kurmam, into the definition of Patan- A naagakhyam, used to squatting may have jali on asana,"Sthira Sukham ,, VaishnavaasanamlViram, problems in tho early stages. Asanam" which defines i Mayuram, Vajraakhyam, . asanasas stayingsteady and sidhakhyam, rudramaa- But once the initial resis- comfortable, Padmaasana, sanam! Yonyaasanam tance is overcome, slowly especiallyits importantvari- viduhu. Saaktham. one will start experiencing ation Badhapadmaasana. Saivam Paschimataana- the relaxing effects of Pad- completely imggilizgs- rhe kahy;n. maasana. lt is undoubtedly limbs and gives steadinessro a marvel among the yoga- the yogi's posture. The stret- PADMAASANAM : Sit sanas. One leels extremeiy - ching experienced in all the up, stretch the legs keep- secure on a firm base, the stubbo(n joints, as the neck. ing back straight. Exhale lower back enjoys a freedom shoulders, elbows, wrists, deeply, bend the right and comfort unknown even t palms on the respectivg rhighs, with fingers pointing inward. Stretch the elbows rnd ralse the trunk ond rhain- tainJaalandharabandha. Do between six and twelvs long inhalations and exhalations with the Bandhas. This is very good for the wrists, shoulders, neck and the spine. (Refer sketch 2.)

PARVATAASANAM: Inhaleand raise the arms overhead, interlock fin- gers, stretching the spine, . shoulders. n6ck, elbows and wrists. Keepthe chin locked in Jaalandhata- bandha. This is Parvataa- sanam. (Parvatha: Hill) Refer Sketch (3). This pos- ture helps to develop the shoulders and make the shoulder joint supple. Deep inhalation also helps to expand the chest and is especiallyuseful for children, teenagers and young men -z and women. lt also helps io in a most cosy couch or sota. for Pranayama, stretch the abdominal mus- The body is erect, but and Samyamas, (Refer cles; and it is beneficial to relaxed. Naturally the mind sketch 1) those suffering from respira- will ba relaxed and alert. tory ailments. unperturbedby the postural There are a numbei of distractions.. People prone variations in Padmasana Afterabout 6 to 12 breaths, to become rheumatic, stiff which help to irnprovecircu- exhale. bend at the elbows, knee joints due to disuse, lation, strength and develop lower the arms and keep the are benefited. the body proportionately. palms on the back of ths neck; with the palms facing lAfter a few breaths, orre BHADRAASANAM: upwards the elbows stret- practice, nlay Mulabandha Bhadra: Peace. Sit in ched outwards and the and Uddiyanabandha. Thr:s Padmasanam. lnhale shoulder blades approximat- possible it is to practice raise the aams and ing each other. On inhalation Bandhatrayas in Padma- on exhalation, raise the arms and on exhala- lt good posture sanam. is a lower the arms and keepthe tion lower them with good fa - Yoga School credit It with the awakening of Kundalini. Stay for a few breaths and return to Parva- taasanam. Anothervariation would require placing' the top of th€ head on the floor, instead of the forehead.

URDHWAMUKHA PAD. , ,MAASANAM: J F ro m Parvataasanam, exhale and rolling . back '-tiaei rhe shoulders, ttre palms behind the buttocks about one foot away and about one foot between the palms.f,.lnhale, press the palms and knees, raisingthe trunk and stretch- ing the neck backward. (Refer sketch 5). This acts as a counterpose to Yoga- mudra. The front portion of the torso is stretched, the lloiwerbaclk alio gets a massaging effect. The wrists, elbows, arms and n-.ck get relieved of the slight pain encountered in the previous mentionedpostures as Yoga- mudra, Parvataasanam' etc, stretchingof the neck, and who sufferfrom constipation After about 6-breaths,exhil- ohouldermuscles. Repeat3 and irregularor erraticperis- ing return to.Padmasanam. to 6 times. tallisis, lt helps improve ,fl2laising the trunk is done digestionand relieveflatu- ithile exhalingit_is ,Lsngana- lance. Yogis belongingto kriya. YOGA MUDRA: From Paruataasanam. exhale deeply and bend forward touching the floor with the forehead 4 andths armsstretched out- ward (Refersketch 4). This is particularlygood for those

! URDHWAPADMASANAM

This posture was describ- ed in the December 1977 Sl lssue,but was included as a variation in Sarvangasanam. The same asana can be done from Suptapadmasanam. Exhale,raise lhe trunk, as in Sarvangasanarn,but instead the legs being straight they are in Paclmasanam. Stay for a few breaths (Refer Sketch 4 in December 1977 SUPTAPADMASANAM Lying). Refer Sketch 6.) lssue of Indian Review). From there one may proceed From Parvataasanam,slo- Now place the palrns by lo do Pindasanam (Reler wly exhale, round the back, the srde of the body on the ground. Sketch 5 December 19tj ot raise the knees a bit and lie Press the palm on Indian Review). Return down on the back complete- exhaling, raise the padma ro portton Parvatasanam. lv. with arms stretched over- to about 30 . inhale head and fingers lnterluuked return to Suptapadmasanam. ADHOMUKHAPADMASA _ Repeat and the I adma oorticn also the rnovementsabour NAM : Sit in padmasanam. Citimes. This on the floor. Stay for a few helps to \r/ork Extend rhe arms forward and breaths, doing Mula ano Uddiyanabandhasafter exhal- 0* ation. Exhale,lowerthe arms and holdthetoes.Trytostretch the spine and keeL it on the ground, the neck also rs on lhe lower hip and also stretchedso that the place chtn rs helps to counter the ache the palms on the floor. not upward but towa!ds rhe cne may develop due to l\ow exhate, raise the hips chest. Closethe eyes and oo stretchingof the back in Sup_ and stand on the knees,with a fer,r. breaths. This is known tapadmasanam. (Refer Sket- the support of the palms, asSuptaPadmasanam(Supta j ch 7). Flex the elbows, and lie face down, so that the entire body with the legs in padmasa- nam is on the ground. Now' inhale,press the palms and the kneesand raise the trunk, slretching the arms, elbows and shoulders. This is Adho- mukhapadmasanam. (Refer sketch 8).Stay {or a few bre- aths.Then pressing the pa lms. exhaling, slowly push the Ysminaam Padmaasanam prochyathe

Place the right foot on the left thigh and the lefr foor on the right thigh, cross the hands behindthe O back (one s - own back, of course!) and firmty take hold of the roes (the right toe with the right hand and the left toe with the left.) Place the chin on the breasts and gaze at the tip of the nose (Naasaagra). back and body, so that one repeat, changing the legs' This is called Padmaasanam. sits in Padma:anam and the position.This group is excep- It destroys the diseases of upperbody stretchedforward tionally good to tJne up all the self-restrained yogtns, in Yogamudra. Inhale, raise the rheumatic prone joints, (Yamis). Refersketch 9. trunk back to Parvatasanam. make such stubborn joints as knees,hips, shoulderssupp- DESTROYS Padmasana and the vari- DISEASES le, improv:s stamina, circu- ations can be practisedin a lation and generalwell being. Baddhapadmasanarequires series and is recommended It is a compact and a very a very subtle control of the by our Acharya to attain useful group for practice for deep muscles of the shoul- Aasanasiddhiand derive the young men and women. ders and legs. lt is a very, maximum benefit of each There are a number of other deep cleansing exercise. lf varration. lt saves time and more difficult variations.One one can stay in the posture, ensuresthat one would exer- of them Baddha Padmaasa- do long inhalationand exha- cise all the parts of the body. nam is taken up. lation it is exceptionally This series can be done beneficial. As mentioned by es follows: Baddhapadmasanais des- Svaatmaarama, and atso cribed as "Padmasanam" in contended by authoritieslike 1. Padmasanarn2. Parva- Hat ayog a p radeep i ka. my Acharya thot it removes taasanam 3. Suptapadmaas- all the diseases, emanating VaamoroopariDakshinam anam 4. Urdhwapadmaasan- cha from the stomach and abdo- CharanamSamsthapya am 5. Pindaasanam6. Parv- Va- menal regions, Pregnant aman Tatha ataasanam7. Adhomukhapa- women should not practice DakshoroopariPaschi mena dmasanam 8. Yogamudra this aasanam. 9.U rdh wam ukh apadmasa n a m vidhina Dhruthwa Karaabhyaam 10. Parvataasanam11. Pad- Padmaasanam,as menti- Dhrudham masanam oned before is not merely an Angushtau Hridaye Nidhaaya exquisite physical posture, This seriesis to be done Chibukam Naasagramaalo- but also is believed to hold a few times wrth the recom- kayeth the key for proper meditation mendad breathinq. Then Yetath Vyaadhivinaasakaari and rousingof Kundalini. t achieved. This is also referr- ed to in the Bhagawad Gita.

By the union of Praana and the Apaana, the Jaata- ragni (gastric activity) is aroused and the mythical kundalini, awakened by the heat of the gastric fire, strai- ghtens from out of its coiled position and moves upward - of Sushumna. Then the Praanaand Apaana are to be forcedthrough the Sushumna and the union of these two takes place, which is the ultimate goal of Hathayoga.

Well, suffice ;t to say that Padmaasanam is an excel. lent posture for physical, physiological,psychological, well being and fcr mystical and spiritualexperiences.

SHANMUKHIMUDRA

After a strenuous slint in lhe various Padmaasana "Staying well in Padmaa- 9 variations, one may wish to sanam,with the palms, one enjoy the relaxationobtained on the other (on the lap), {ix It could be observed that by such exercises. Shanmu- the chin on the chest and ss a further extension of the khimudra helps in drrecting contemplating (Brahman or practice suggested earlier, the attention inward. lt is lshtadevata) in the mind the Mulabandha started also known as Yoni Mudra. (chitta), repeatedlyraise lhe after Bahya Kumbhaka is Thsre are some schools who Apaana upwards (by contra- maintained on inhalation state that it is also known as cting the anus. which is alio. And by means of Mula- Saambhavi Mudra. Mulabandha) and bring the bandha and Jalandharaban- inhaled Praana downward dha both the passage of the Sit in Padmaasanaor othar (after inhalation). By this a downgoing Apaana and the convenient postures like man obtains unequalled upgoing Praana are sealed, Sidhasana- may knowledge through the so to say. Then by forcing also be chosen-but Padma- Fower of Kundalini (which is the Prana downwards and asanam appearsto bo quit€ roused by this process)".- Apaana upwards, the union good. Keep the back erect, Hathayogaprad6epika. of Apaana and Praana is and head level, without rho tion of eyeballs. One should not press the eyes hard. but a very mild pressure is !o be maintained so that it is barely felt. The ring fingers close the nostrils Fartiallyand the little fingers are kept at the side of the closed mouth. The attention is directed towards the middle of eye- brows. One may follow the lObrealh. Stay for about five minutes. (Refer sketch 10).

This is a very relaxing procedureand may be adop- ied after a strenous day's work, or even before starting or after Praanyamam,lt helps to calm the mind as the senses are under control, especially when practised in a noiseless. clean place devoid of unpleasant gllEgg and other distractions, like insects, mcsquitos etc.

Jaalandharabandha.Raise the finger and middle Iingers It could be a good exer- arms, keeping the elbows at ovet the closed eyelids, the cise for Praty._a"akara-orclean- shoulder level. Close the ear forefinger above and the sing the sensesby their with- with the thumbs; the fore- middle finger below the posi- drawal and directinginwards.

*** *i KAPAALA BHAATI S. Ramaswami

Having described rome Modht Sloshmr AdhitlhE Pury8m Kapaalabhaatila made up lmportant groupa of aranar Shtr Xlrmlni Slmarcharsth. of two word! . klpa8lemoan- Anyrsthu Nlecharsthtarnl aa Padmraranem, Sarvango- ino lmplying lho Dorhrrnram Srmr BhDvrth!h! ckull and ngm, Trikonsrranam, €t c . , it ontaroh €sd rnd bhrtl, thtt i8 porhapstimo (though a few Thoso six scts aro Ohouti. which makeeit ahine. Thuc more ueefql and well known Vasti, N€ti, Traatakam, one who practia€skapalab- a88n8groups are to bs dealt and Kapaalabhati' Ot th€so haati find. I rejuyonrting with) to lrke up tha next tho fir3t throe,wholoin use of feelingin tho hotd snd grrd- rtep ia Yogo, i.q.. Praanaya- watar, cloth or olhst exlErnal ually flndr hir tlcc lttllning mam. Patrnjrli placos it n€xt agencies 8re used ,l€ not t€- som€lustre. Thero cleana- to A8ana, but authors of commended nor encoutaged ing activltios,help one rid the Hathayogaov €n as they foll- in lhe systsm I have under- systemof ell tho doshasano ow tho Elmr procedure,sug- gone. Trastaka which is Pranayamaoiddhi, accrues gost rome puriticstory actt good a6 an exerciss for the withoutundue efforl, rt tho physic.l level, before €yos, Nsuli for the lower ab- the Kumbhokaor breath hold- domen and Kapaatabhati, 6hrrklrmr Nirgrlh.tthouly! ing Pranayamas610 taken up. primarily for the respitatory K.phrdorh!md||dhlkrh. Pr!nsy!m!m Tdrh xurylth frequen- Six such dctg, known ar syst€m a1ohowever An!!y!!!ne Sldhyrtl, Shat Kriyasrro mentionsd by tly usod bymany abhyasis all Svaatmaramoin Hathr Yog€ of which do not inlroduce Even though krpsldbhrli Pradeepiko. Th€se !,o not €x t e r n e l sids into th€ system ii not a Pranaysma in lho obligatory exetcises, even and ar€ not displeasing, as orthodox system, it wo*s accotding ro H8thayogi8,but the firrt tht€o kriyas. thoroughlyon thc respiratory sro tugoestrd to thoss who 6quipm€nt. Hence just ar ara obasa and phlegrnatic end Of these again, Kapaalab- for Pranayama, ono should not for othsr! for whom Vga- hati is most b€neticial in pr€- chooss a place free from ra. Pitha and Kapha are psr- paringone for Pranayamato noise and oth6r atmosph€tic fectly balanced. purify the Pranamayakoss. pollutants as dugt, dirr, unpl- easant odour 6tc. Aft6r a mstic type, The abdomenal €n t e rthe lungsautomaticslly good workout in asanaprac- ntusclescontract quite vigor. Hencs the active part of tico, which should be well ously and rapidly. In each Kapalabhatiis the expulsion plannedto includemovement strokethe viscerae aro drawn o{ air and the inhalation is of all partsand .iointsof the in and pressed and the imperceptablypassive. Then body, made possible by a diaphragmis pushedup. As irnmeoi6tely thereafter, fot judicibus combination of soon as the vagorousexhala. a second round,lhe abdom- asanas and their vinyasas, lion is ovsr (lt may taks enal musclesare again con- snd a little rest. one should about 1 to 2 tenths of a tract€dand thewhole process sit comfortablyin. Padmaasa. second), the abdomenal is repeated for a number of n8n: or othor sitting postursg musclesrelax, the abdomena tirnoE.say up to 24 or so in like Vajra,Siddha etc. lt is visceraecome down to their the initialstagos. found however, in practice orginalposition. Simultans. Padmaasanamis €m o n g t h e ously the rjiaphragm also Kapalabhaaliis primarily an best for . Srnco comes down, crealing a exerciseof the visceraeand the oxorciseis a highly dyna- partial vacuum in tho chsst the disphragm. lt may be mic one, it is bettef to choose cavitv and the external air noted in practice that even a posturewhich can bs main- tained even in a vigorous actrvity,involving the use of abdomenalmuscles, Padma- asana, with the firm inter- locking of legs, providesa fifm baseand enablgsono to ko€p th€ lower €x t r s m i t i e s undor good control, How. evar, for thoso who hav6 probloms in getting into corr. ect Padmaassnam,any othsr sitting postute like Vajra or Veerasanqmmay b9 chossn

METHODOTOGY

Sit in Padmaasanam.Keep the palms on tho knoss. Slightly bend the head for. wArd as in Jalandharaban- dha, but the glottis is not constticted. After a few normal braaihs, inhale and exhale guickly in succassion for about 24 times (or less dopendingupon ona's capa- city), The breathing is of the abdornenal or diaphrag- though thi I is a breathing it is iust e series of vigorous violentlyafter a few attempts exercise, lhe movement o{ exhalations, Henceit is slow and halting the chest wall is negligible. in the initial stage. Further phlegm The intercostalmuscles, in The deoth of exhalationis thereare those with lespiratory f act, are kept mildly contrac- more than normal,but not as collected in the out ted all through and the slight high as in deep breathing or system,which arethrown practico have inhslation is made possible Pranavama. The volume ot during the and stop it in the cnly by the mobility of rhe air expelled is reasonabl', to necessarily Certain asthmatics diaphragm. lt could be high at about 600 ccs or so middle. b€en easilyverified in practiceand (but much less for women who hsve not Preparsd preliminary in fact could be used as a and Emphysemicpersons). well by Yogasa- checkto see if on6 is doing nas may develop a bout of it correclly. lt is clearthere- cough which may even FOUR ASPECTS fore that inspiration(Puraka) precipitatebronchial constri' ction. lt should however be is done silently without There are four aspectsto mentioned that kapalabhali effort, as distinct from any be looked into in Kapaalabh- introducedat the propertimo deep breathing exercisein- aati. They are: volving deliberateexpansion for an asthmatic is highly beneficialand is actuallyone of lhe chest requiring the a) The intensity of exhala. of the imrrortantaids in trea- stretching of intercostal tion, rt refersto the force of And the expiration ting an asthmatic. muscles. expulsion and is priinarily a tRechaka)is done with con- function of the strengih of effort at contrac- c) Froquency: The num- siderable the abdomenalmuscles, Dro- indrawing ber of times one has to do ring and the vided the respiratorysystem Kapalabhatiat one stretch abdomenalmuscles. Neces- can take up the intensitv. sarilytherefore, lvhen the air againvaties flom pelsonto is torced out through the b) Rapidity is the time person. In tha initial stages nostrils,a noise is produced taken for completing one one may not be able to do resembling that of using exhalation and inhaiation.a for more than '10or 24 times, bellows. Svaatmalamahim- and b are complimentaryand but this could be improved self indicatesit. a particular combination, to even uo to a few hundred be {ound by trial and ertor limes. Gasping{or bteathin Bhastraaval Lohakaarasya by each Abhyasi. the initial stagesrestricts the Rechapuram Sasambhramo. Rapidityat the cost of inten- frequency, But later on as Kapaalabhsti.ikhyaata sity should be avoided. But one is more relaxed and Kaphadosha Viseshini. wind, Halhayogapradeepika too slow, with considerable develops sscond time intervals between two (improvedstamina) one may "Practice Exhalation and boutsshould also be guarded continue until one feels a inhalationrapidly (Repeatedly against. In the initial stages, oleasant exhaustion or fati- I'r

xxx XX

1-- SAGARBHAPRAANAAYAMA By S. Ramaswami

Praano Vsavussariraslha tant aspect of Bahirangasadhana,which is Aayaamasthisya nigrahaha I Pranaayama. Breathing, to which v e r y Praanaayaama ltht Pioktha little attentionis paid by many of us in the Dwivi.ihaf prechyate hi saha ll normalday to day lifs (except when one Agarbhascha sagaabhascha suffers fron' asthmaor some such respiratory Dwil6eyasthu Tayorvarahs I ailment)iras bean gone inlo in great detail Apidhyonam Vina sgarbhaha by our ancientyogis end saget and in fact Sagarbhasthath s.mancitaha ll there are very many who have proclaimed

-: Narada :- that Pranayamaitself could be the key to attainment of samadhi. The choiceof Prana Prana refers to the vayu (force) in the body. itself as the object of contemplation comos Aayama is to completsly control it (to bring naturally to many.people. unlike in othet it unde. voluntary control). Such coqtrol of types of meditation, the advantage in Prana- the life force, known as Praanaayama ie of yama is that one need not search and keep two kinds, viz. Agarbha and Sagarbha, of an external obiect .for contemplation or an which the lalter is superior. Agarbha is to abstfact idea for the mind to hang on to. Tho ptactice brsath contlol without dhyana and yogis have found that by exercising con- Sagarbhais such a praclice with an object trol on Prana ong can control tho mind ond lor contemplation. thereaftertranscend it. The pranic exorcises have been gone into in great detail and In the last few issues, some groups of depth in Vedic, Tantlic and also Hathayogic assanashave been described,with thg meth- disciplines. odology, sequence,breathing patt€rn along pratikriyas with wherevet necessaryand the IMPORTANT PRELUDES benefitsthat accrue to a sleady abhyasi. ThesEare quile sufficient and provide a fair The practice of asana and pranayama varielyfor many yogabhyasisto exercisothe is an important preludesto the antharanga- variousjoints, musclesand maintain reaso- sadhana-puja, Upaasana. japa, dhyana. nablygood health. A few more, somewhat Asanajaya is a prerequisitetor the practiceof difficult asanagroups remain to be discus- Pranayama, lt has been msntioned that by sed, but lhsy may be taken up some lime definition Asana is to sit in a steady and latef. lt is time to desclibethe next impor- comfortable position, but that posirionor posture should be a yogic posturc, such as Theother is inhalationor puraka,which Padma,Siddha, Gomukha €tc. lt is not neco- is to draw in the atmosphericair to fill up ssary that one should have mastored all the the lungscompletely, asSnas to practico Pranayama. In fact it Baahysvayoho Aachsmsn6m Swasah!, is rare to find one who could do all the pos- mathod ol yogasana practico turos. But ths And Pranayamais th6 8ct of prevonting which includes use ol breathing with the both tho activilics of inhalation and exhala- vinyaasasor variationsand ptatikriyas various tion. Evon this is of two kinds. Ono is ensures that tho circuletlon thd rospifalion holding the breath after cdmpleta inhalation aie positiv€ly improved and ons gets an sx- and the other is to hold tho'brcath out'as it csllont relaxed feeling belore starting Ptana- were, aller complete exhalation. yama. The savinyasapractice of Yogasana. propounded by our Acharya based on ruch as Thus thc four stages are: authorities as Patanjali, Yoga Kurantam, Vrtdha iaiiistam, Vridha sastatapam,etc., ia 1) Purakaor Abhyantard vrithi which can tdidlftitlc, comprahensivo and hence givee bo tak€n to mean complote inhalotion. tho maimufn bcnefit to ths abhyasi. by way of ilnproved physiological functioning, a 2) Antahkumbhakam or Strmbhavrithi mind attuh€d to lollow tho brosth and subs- which is to hold the breath in after oqugntly attain tho capacity for Ekagra, whi- inhalation. ch is s3ssntial tor all tho Antarangasaohana rnd oiher mental and spiritual rttainmsnts, 3) Rechaka or Bahyavrithi which can be taken.to mean complete oxhalstion' PAIIANJAII'S DEFINITION 4) Bahyakumbhakaor holding tho bteath out after €xhalation. .Patanjali,while defining Pranayamaelso glressedths conquest of one asana at loast TO CONTROL THE NEBVOUS SYSTEM bofbrb proceedihg to do Pranayama The time, duration of holding, tho dopth f t$dn SrthiSwrn P6swssryoho to which one feels offect €o t i yichrdrl PrEnrysmEh!. tho of breathlng, tho frequency, the method of controlling thb Rbmaining in a posture (which is com- psssago of air, tho various ratios of inhala. fotable and st€ady), controlling tho inward tion to holding .nd 6rhalation, unafofmity and outwErd movom€nt ol breath is and tho finenqss of tho bloath, th6 us6 ot Pranayamb. mantra or oth€rwise. all th68€ mako a for- midable number of pranayamasand hencs it Vyasa in his commantary is moro speci- roquir€s rhe guidanc€ of arrecptor.toy'e fic. Ha says "Aasana jaye Sathi"-meaning study and practico pranayama.- / having conquered a particular posturo, one rThe should start on Pranayama. respiretoryfunction is both vofuntsry and involuntary. Normally our bresthing iD In yogic breathing,thers sre four distin- shallow and involuntary. In pranayamsa ct asp6ct3. ExpcllirTQthe air in the lungs dsliberate attempt is made to brinli ii' under (KsushtasyaVayu) completely is one, called gr€atar voluntary conrrol, and hopefully, Prasvaasaor Rechakam. KalrshtasyaVayoho thsrsby bfing under control many oth€r invol- NlssaaranamPrasvaasaha, untary conditions of the body and mind and achiovo certain extraotdinary powels ovel lar system and the cortex are both function- ono's own physiological functions. ally altered and structurally prolifefatod.

According to a well-known n€uro . sur- Patanjali also emphasises that such a g€on, nourophysiologically speaking, it app- mutation of brair': cells is possible. The €a r s t h a t the basic factor in yoga is rhe chitta parin?maor scope for altered arrange- contlol of respiralion, Bespiratory lunction ment of brain cells is inhgrent in overy can be more easily influencedthan any other individual and only p.racticeis the cause of vital funcrion and the yogi usos it as a first such a mutation, lt is activity of the mind, step in his control of the nsrvous systom. on the mind to transcend the mind. Like a Wh€n cortical higherbrain control is achieved farmer (Ksh€trika) who merely diverts the ovor one bagic function, it is possible.to flow of watsr in field, the yogi has only to achieve control over other baslc functions channelisehis neurologicalenergies elong ss vasomotor etc, lt is therefore possible certain paths, There is no external cause to dilate bronchical tubos in an asthmatac, (Nimittamaprayojakam)for such corticaI reduce blood pressurs or increase it, reduce and neurological changes. th€ rate of hoalt boat all with tho h€lp of And Pranayama. Neurological brain,disorders the key appears to bs tho control of brealh as epilepsy,skin allergies etc., also respond or Pranayama. I to pranic control, Pranayamais of two kinds. Samantfaka or Sagarbhawhich is to practic€ Pranayama ALTERATION OF BRAIN CELLS with Montra. Ths other is Agarbha oj amantraka. A number ot functions classified as autonomous are not so for an adept yogi, What are to be usEd in Prana- He is able to control by will many functions yama 7 What aro the oth€r testrictions. that ar€ cantrolled in ordinary human beings by subcortical areas-which is beyond one's The practice of Pranaayamawith Mantra voluntary control. The mechanism involved is well known to Hindus. Many authorities could be neurologicaland chemical. Once have given rules of Pranayamav\.ith Gayatti, a steady regular control of respiration is Pranavaand Bijakshara Mantras, achieved, there is porhaps a reciprocal biochemrcalstability which helps in the PRAANAYAAMA WITH GAYATRI maintenanceof this control. Thess ctays whilo tho mantra part is When man ostablishesfull control over maintained by many who observe sandhys this lower vital and emotional f unction and other religious rites, tho actual Ptanaya- portion by the exerciseof his.cortex(will) he has to ma is completely lett out; most do it by the reciproc.Jlconnoctions between people msrely touch the nose, or wotso still the corlex. the tetrcular system and the make a suggastion of toking the hand vanous concerned centres in the brain. towards the nose. Constantyogic practice ol both pranayama The oft quoted definition of Samantraka and medrtation, quite likely leads to an Pranayanra,is given in Manusmtiti : enlargornentof the scope of ths function of the reticularfunction and of the cortex. lt is Savyaakritikaam Sapranavaam Gaaystrim Sirasa saha I qurteposstble that in a real yogi the rettcu- Triphpateth ayathapraanaha PraanaayaamassaUchyatel Controlling the brealh and meditating When the inhaleobreath forcescircula- (Japa) three times on Gayatri with the tion lrom the roots of hair and the end of Vyaahritis,siras and the Pranava,is known nails and held (nirodha), then it is the best as Praanayama. accordingto Rshi Atri. This crsatesa chain ot changesin the body. By prana nirodha, According to Yagnyavalkya,Pranayama vayu is generated,from vayu, agni snd trom is to do japa of Gayatri preceded by it Jala (Vatha saaram, Vahni saaram, Vari Pranava,associatod vyaahrities and follo- saaram). With those three ono becomes wed by siras. Vignaneshwara,elaborating completely purified. Then when exhaling it says that one has to contfol the vayu in one should do it through the nostril gradu- the facs and nostrils. ally, nsvot forced or abruptly, The bodv should be kopt steady. Such a practitionet Yogayaqyavalkya gives a more detailed is known as yogi of the highestorder. account of SamantrakaPraanayama. PRANAYAMA & MEDITATION Bhuhu, Bhuvaha, Suvaha, Mahaha, Janaha, Tapaha and Satyam along with Praanayamais to be done with dhyana; Omkara,then Tatsavituhu,followed by the It howev€r requiresa pr€ceptor, The better siras"Omaapaha"-the sirasmantra is {ound known methods of dhyana ar€ mentioned, in Taithriya. When one does this three According to Vyaasa, when one does times it is known as Praanayama. Puraka,one should meditate upon the fout faced Brahmawhcse complexion is red and CHAIN OF CHANGES IN THE BODY whose position is in the naval region (Naabhichakram). During Antahkumbhaka, Details of the actual methodo'ogyand one should meditate on thg fofm of Lord Praanayamaare to be found in many yoga Vishnu whose complextion is that of blue texts like Yoga Yagyavalkya,Siva Samhita, lotus and while-doing Rechaka one should GherundaSamhita, Hathapradeepika, Upani- meditateon the white complexionedform of sads as Amrutanaada, Kshurika, Trisikhi- Lord Siva in the ragion of forehead, He braahmana,Oarsana, Dhyanabindu, Naada- furtherexolains the form of Siva as; bindu, Yogakundalini, YoEachudaamani, Yokatartwa,Yogasrkha, Varaaha, Saandilya, Lalaatastha Siv?m Svelam Rechakenaabhichinta- various Puranas.a number of other texts, Nirmaldm t"":j;j;: and ofcoursethe Gita. Sadhum Soatikasamkaas.m

Sankaram Trayambakam Svelam Dhyaayan Much- To what extent should one draw the Yate gsndhanaath. extornal air?-Jrawing tha external air comcleiely in so that all the ntdis are 'filled Siva is like a spotless, sphatika, flaw- up'. Tnis kind of indrawing is known as loss; he rsmoves all defilements. He is Purakam. peaceful,three-eyed and white. One who nreditateson Him thus in Rechakais released Hclding the inhaled vayu in _!!lJg4g from alt sins, parts of the body, as it were, by various Bandhas,after deep inhalationis mentioned When one practi3es Praanayamawith by Patanjali by referring to the aspectof Gayari, the more popular method is to do "Oesa Paridrishti". Rechakawith the mind closelyfollowing lhe breath. In kumbhaka one should mentally Maatras and exhalation as 32 maatras bs with lhe Praanaayama mantra, which is Followingthe method mentionedin Smitirat. gayatri with pranava, vyaahritris and siras. nakara,the Japais to be done during holding The exhalation should be dono with the the breath. mind closely followin0 the brealh. Maatra merely means a measure. In Briefly in Smriti Batnarkara, it is men- japa,taking one maatrato roeanone syllable tioned that ths Japa should be done in is valid. Thus ths Praanayamamantra is Kumbhaka. mads up of 64 syllables,- 21 for the vyahri- ris, 24+1 for the gayatri portion and 18 tor Oakshine Rechakam Curyaath Vasmenaapuritoda- ths sirasposition. Thus ons fnany practice ,oha I samantrapranaayama. In actual practic6, it Kumbhakeoa Japam Kuryaath P,aanaayamasya lakshanam. takes about 20 seconds for the mantra por- tion, So it wtll wolk out to be 5 seconds Her€ the melhod of.doing Praanayama tor puraka, 20 for kumbhaka and 10 for is clearlymentioned. lt is to draw in the air rechaka. lf one practisesthe Bandhas atter per rhrough the left nostril,do Japa during the exhalation,it will be nearly40 seconds Kumbhaka aspect and exhale through the breath. right. lt is to be understood that the next inhalationshculd be through the right and Pranaayamawith Gayatriis an adtivating vice versa. process. Gayatriis an energisingmantr! as is seenfrom the word "Prachodavaath". What should be the durationof inhala- tion, holding aud exhalarion?Patanjali refers to this aspgctin one of the sutrasas "Kaala PRANAVA IN PRANAYAMA Paridrishti"; that is Praanayama should There is also a method of using Pranava conform lo somo measuro0f time. in Praanayama.Using 'A'kaara for inhalation Here again there are rpany variatioos, 'V' kaarain holding and 'mb' kaarain exhala- but there are many authors who refer to tho tion and morging in the total Pranava in is ratro of Kumbhaka being four times as long Eahya Kumbha one Pranayama. This is yogis as Pural(aand twice as long as Rechaka. naturally for 'out of the world and so one has to practise pranayamaaccording to BEFERENCES IN UPANISHADS his ashramaor stationin lite. Many of the Upanishadsthat refel to pranayama yoga and also other yoga texts give the Gherunda details sagarbha duration quile €xtensively. by the repetttion of Bija Mantfa'

In Trisikhibrahmanopanisad,it is nren- Dhyayethvidhim Raiogun€m Rekthavarnsm Avar- tioned. nakam I ldsva puray€th vsayum Msotlayt shodssaissudhc- ldaya Vaayumaapurya Srahman Shodasamaatraya Puritem Kumbhayeth Paschaath "nt* "nin::;""J: PurakasnroKumbhakaadyeKarthavyasthuouaddiy?-

DwatimssnmaStraya ssmyag Rochayeth Pingala- Satlwamayam Harim dhyaatwa Ukaram K.i8hmvar

H€re the duration for tnhalation is given Chluesashtya coo Maatrya Kumbhaken","" as 16 Mastras, holding the breath as 64 i:,li; Trmomayam sivam dhysstwa Makarram SuilML nev€r using th€ ind€x and middle fingers. The nostrils are to be closod so long as the Dwaa$im3anmastraya cha eva Rochayoth Vjdhina breath is held in Kumbhaka. punaha ll Punof ping!lsyrapurya Kumbhakenaivs dhsaravetn There are some who (not initistod in ldoyg Rshlyoth Paschosth Trtwiiaoa kra, ren, Gayatri or Pranava)make use of mono sylla- ble or two syllabl€ Tantric Msntras, so that sagarbha praanaayama Anulom VilomrnS vaa.am vaaran cha sasdhayeth I can b€ univ€rsally pfactisod. Purskanto Kumbhakantam dhrutanaasaaoutadwa- yam I Patanjali refers also to ths number ot Klni3l{rlnsamika .ngushtrihi Ta.iani madhvo breaths or rounds to be perfotmed as an viiraa tl aspsct in Praanaayama by ,.Samkhyaparid. rishti". S€at6d in a comfortablo sukhaasana. noith lacing eest or let the abhyaasi cont€m- Here again ditforont authors givs diffe- plato on Brahma, full of Rajas and of blood rent numbers. According to Svaatmaataama colour, in ,OM.. rcd the form of tho lot?er. and other Hathayogis,it is upto 80 per sitting and four sittings p€r day making it 320 USE OE TANTRIC MAIIITRAS Pranayaama per day. This should bo tsken only as the upper limit, as specificslly they tet him inhale by the left noslril. r6p€a- refer to gradual incroaseto that numb€r. .ring 'OM', sixtosn timcs Than bafore he b€gin8 retention aftor completing inhalation, P'aata'maedhyandinSaayamardh8raa$,€ let him perform uddiyana bandha (This iil,.ilTi rcquirss considerablgcontrol and only under Sanaivasitipa.yantam chalurvaaram Samabhyaseth I immediate guidance from a Guru ons m6y ottempt lt). From the above stanza in Trisikhibrah- manopanisad,it could be observgd that gO Then let him rotain breath by repearing. rounds p€r sitiing in the morning, noon, 9O, sixtv{gur tlmes contemplating on Lorct ovening and midnight, aro suggegtod, By Hari, black of eolour and of Sattws quality. tho words 'Sanaiva', one should take ir a8 gradually and "asitiparyrntam" g0 Th6n lot him exhale through pingala upto ,lM', rounds. Sage Bharedwajasuggosb thst one (.ight nostril), by repeeting 3 Z_timos, shoulcl practise pfanayama with japa contemplating on Lord Siva of wfiiiicolour during kumbhaka,and this and of Tamas quality. should be done t€n times bofore procoeding to do gay€tri japs. Then again inhate through the right It could bE obrerved that ssgarbha nostril, rotain by Kumbhaka and exhale by pEansyama requirestiBtly to master a yogic lda (left), in the mothod as abov€. changing postur6 and thon one should develop the nostrils altornately. capacity to do kumbhaks tor tho tength of timo requirod for compl€ting the mantra and L€t him practice, thus alternating the also to do it without break for tho required nostrils again and again, When inhalation number of rounds. is comploted, closo both nostnls, the,ight one by thumb (of the right hand) and ths Such capacity may be obtai4ed by a lofr one by th€ ring fingor and the littte finger, variety of Planayamaand Kumbhakapracfices r€torred in Hathayoga texts. Th€y along capacityto cornmunicatowill all the higher with the likely effects on the physiology will worlds. bs dealt with in the next issue. Patanjalitho authorityon yoga.has this The ultimato bsnefit of Pranaayamais to say. Samadhiitself according to cenain schools. In rhe Gita also it is referredto as lhe merger Trr!h k3hiyrtoP.akErs! Aavarlnlm I of Prana in Apana or and Apana, which is achieved by a very long (dirgha) and tino With Pranayama. tho clouding of the (sukshma) pranayama. mind reduces and tha intelloct shines in its truo splendours. SAGARBHA PRANAYAMA Furthsr

Vaidic Rshis relar to ths bsnefits of Dhfiana3u ch8 yogylta Manaslhr I sagarbhaPraanayama. According to Manu' if done with Vyaahritis, pranava and siras As a natural congoqusnce,such a mind, for three times, is the gt€atest Tapas for a and only such a mind becomes fit tor Dhara. Brahmans, Just as a rne'66ii-l-iicleanedin a na or tho first st€p of Antarangasadhana. sm€lt€r. by Pranayama the Indriyas lose UNIOUE SYSTEM thsir impurities. lf one does it 16 timesa day, in a month ovon the dreaded Brahma- The uniquenessof our Acharya's syst€m hathi dosha is desfroyed. is that it attemptsto includeall th€ various 7. systems of yoga and the gradual combins- According to Sounaka, if ona practices tion of the different angas, so that ther€ is thr€e timss with grEat concsntration,all the no abrupt change. Thus in the practico of doshas vanish instantaneousty. With 12 asrns. introduction of br€athing h€lps to breath controls, tho chitta becomes clear. preparing the br€athing apparatulr for 24 time is the greatsst Tapas. subsequent Pranayama. With need to prec- tice Asana with breath control, a carttln Pranayama don€ with 1O pranava montal disciplne is already achioved, so that (7 with the vyaakritis, one with Gayatri,one when one starts Pranayama, th€ mind at the beginning ol Sirasand one at the end) also coopcrates in following tho broath, so and for 14 times foramonthreleasesone that in Kumbhaka one may use Vaidic from Brahmahathi dosha and all other minor mantras, Bijaksharaor othor Tantric Mantras. condemnable deeds (upapaathaka),sccord. With the r€quirement of ths adhysyana ing to Yamo. according to one's Saakha, study of yogig Vyaasa simply statos that tha Pranaya. texts like yogadarsana,Hathayoga taxts, the ma mantra japa makes on€ absolutely fesr- Upanisadswith the foundation of savinyasa less. And Yogayagyavalkya, relates the 7 asana practice,ons may hope to experience vyaahritis to the 7 worlds or 7 levels of the greatness and thofoughness of our consciousness, With that, hs gains the ancientsystem of yoga.

>.?< t,_

The By S. Ramaswani

There are schools ol Yoga oftort of mastery ovsr prana. as brealh i3 restreinrd in which insigt on Prsnayam! The togulation of prana ons's own body, the mind is alone as the key to yoga, as bdngs In its wako all wordly calm and steady and also th6y doclare lhat cont.ol ot achievements(Rajyadi) end whon tho vision (dristi) is Prana (prananirodho) incvlta. lll othors and leads upto tho di16cl€d towards Bhrumad- bly brings contfol of flrind highest spiritual attainmont hya, thon why should there (chittanirodha). In Yoga to lotsl indspondsnco of the be fear of deathT Va3ishta, c claasic, Rthi indwelling ponsciousnses purified Vasishta erplaine tho lol!- from the gross, subtla snd Thc nadis ara by a properly tionship botrvoon mind rnd ctugal bodios which are opE- regulated course of pranay€ma. breath and extols tho efficscy rated by Prana force, Hence, Sage Brahman- ol Pranayama in controlling study the science of breath." anda, in his Jyotsns ot com- mentaryon Hathayoga,d €tails tho mind. -Yoga Vasishta. the routino to be followed by "Dear Rama, tho body is TO RESTRAIN M]ND a full time yogabhyasi. lt like a vahicfe. The Lord has In the previous two issuss assumos importance when Gr68t€dt,r € mind and prana a feW pranayamas snd tho one really finds tim6 heavy tor the tunctioning of tho benefits of Pranayamain on one's shoulders aflgr dis- body. When prana rejects gensral wero drscussed, charging ihe nscassary ras- the body, the mechanismof There are a few more kumb- ponsibrlitiesas an individual tho body also ceases. And hakas mentioned in the yoga and the mind yearnsdespara- whon tho mind works, prana texts which arealso in vogue. t€;y fo. spiritual rest. moves; it acts. The relation It is said: Let us derail the routine botween prana and Manas Brrhmrtdryopi Tridssasha ot I yogabhyasilorachieving which aro grtrramgly closJ Prvanrbhys6ss latDsraah I rho result of practice. (snyonya)tethe body is kke a Abhoovam Anlalobhsvaath dtivor to tho chanot. Tasnarth PavrDamabhy!3drh t One chould wake up a couple of hours before dawn The gods including Chatu- "Tho way lhe prana vayu (ushatkaala)-orat leastearly rmukhaBrahma practise acts, the same way manas tho In the morning(Pratahkaala). highestactivity, pranayama-. leacls. So the hrghestachi- He should contemplale on becausa the t6ar death, evomentot mind control is to of of his Guru in his mind and bo obtainedby the conce;ted It is also sard that as long then in his heart his dear deity (lshtadevata) also:Therl feels freshthereafter,he may use of alternate nostrils. lt he should clean the teeth continue with Asanas: if still is referredto as Anuloma and '(danta suddhr), completo the he.doesnot feel upto the inark viloma by/some (They are other morning ablutions he ii not to proc€€d with however differently interpr6- (suddhi), a bath and Basmad- further practico. ted by valious schools). haranamor Pundradharanam A kumbhaka as tho case may be, Then he should practice a called Surya Bhoda with Viparitakarani(lt is somewhat th6 requisito Bandhas practised. Then he should choose a botw€en Urdhwaprasritapad- should be It should be.followed clean place (:g ins€cts, asanam gg!!. sarvan gasanam,, by Ujj- syi, Sitkari, Sar€ti, obnoxious odour otc ) and whore rhe back of the neck Bhasrrika and any other pranayama ploasantroom (RamyaMata). is stretched facilitating the which is well established. He then should soat himself chinlockin laterKumbhakam. It should be followed in a comfortabls yogic pcs- The next st.eowill b€ to do by certakr mudras, (especially ture on a soft (mridu) spread. Achamanam,start that divis- Mahaamirdra) taught Then again ho meditates ion of yoga called pranaya- es by on9'g proceptor, intontly on lshwara (Guru). mam, Think rhen of ths great yogis (yogindra) for WITH PRAYER Th€n silting in Padmasanam, START inspiration and proceed to the highor yoga practisesas One then proco€ds to do pranayamam as detaiied by Noda4uchintanam,w h i ch sankatpa'asin any religious Lord Siva ln Kurmapuranam, is enabledby Shanmukhimu- activity, mentioning the plEce dra, should he attempred, bnd tirne (Desa, Kaala) for Whatform is given inKurm. the particular yogic activity, puraanam?Startwith mentally Thereaftefone should men- salutingthe gleat yogis with lally surreriderall the bene- AdyotyrdiSrigaram €sworaprssaa- theit sishyasand Lord Vina- fits of practice d! putvaksm,l such to the 6!ma!dhl T8lph816 Sidhysrtrm vaka. Then with a calm mirid Lord (lswararpanamot lswa- Assanepurvakaan he shouldcontemplate On the rspranidhanam). Plasn$ylmldhin Katishye I Lord (siva). He then sits in siddhasanaor (Eaddha) SATWIC FOOD Due to tho grace of Lord Pa- dmaasanam.He Aftdr practic€ is over Paremosfwara,I tlow start then should ole practico Pranayama accom- should bathe in hot water tho practrceof yoga statting paniedby rhe great,Bandhas (ushnena vaarinaa). Then vlith Asanas,and other angas aa the appropriatg stages. theciailyduties (nitya karrna) like Pranayamator attaining done, but briefly. and other yoga samadhi To start with ong should th6reof. benefits do 10 breath controls, then Jhe above mentionsd yoga praciice should be ropeated Since Nagaraja is referred incroaseit dailyby 5 numbers. at noon time. After some to as th€ deity'of Yoga,on € This should bo doeo untrl posrlroY| rest, on€ shouid have patya should utt€r I suitabls prayer ono is in a to do (that satwic food mentioned and proceedwith tho practice eighty kumbhakams in one in yogic or ayurvedic texts) of Asanas. silting,without any difliculty and with a positive sonseof lunch, but nsvor thoso items During the practice of well bsing (susamahita). prohrbited. He'should. asanas, wherl one naturally imnrediatelyafrer luneh lsko becomesfatigued, one should The tirstprar,ayama should cardamcm (yelam)cloves or romainin Savasanam. ll he be Naoisoshanamwrth rhe karpura, il desired, betaL caves (Tambula) wirhout as Sahita Kumbhakas. On" system. Hence persons with lime, if ho prsctis€s intenselY should practicethem, kevala low blood pressure, inertia thc praiseworthY PranaYama. kumbhaka facilitatedby the may benefit. Some schools three Bandhas. referto Chandrabheda,which The yogabhYasishould not is just reversing the process indulge in frivolous small Nadisodhana and has the effectof helping with women' patients, talks especiallY Nadi sod hanapranayamamhypertensivo he should listen .> After lunch, ts an extremoly popular pra- Puranas, Sitali to the Practic€ nayamam which is normally namasankirtanamof lshwara, referredto in Vaidic texts and pranayama but preferablyreseatch (ava- Yet another has been described in detail calledsitali is also quite pop- lokana) authentic texts of earlier. ular the procedurefollo- liberation (Mokshasastram) and wed is as follows: as yoga, sarnkya, , Suryabheda etc. 1) Sit in a comfortable By dusk, he petforms the Suryabheda kumbhakam Asana. sayamsandhya, but Prece- requires as usual a propef 2) Curl the tongu€ into a ded by yogabhyasaas men- asanam. Thentho inhalation roll, protrud€ snd inhale tioned eallier fot over an is done slowly snd deep through the wet tongue, hour (Trighatika;ghatika-24 through the right nostril. slowly stretching the neck minutes). According to Hathayoga, such inhalation and subse- and dropping the head back FOUR TYPES quent kumbhaka sho.rld in the process. Well, a devoutyogi practi- inducepranic effect up to the 3) At the end of inhala ces yoga at midnight also as hair follicles and the finger- tion, releasothe curl,fold the derailed earlier,but without trps. Thereafterone should tongue and touch the top of Viparitakaram,which i3 thB exhale slowly through the the upp6r palato. touching if casefor the evening session left nostnl. The procedureis possible the urulla. This is as well. repeatedfor a fixed number called Jihva Bandha. Then of times. Yoga shouldnot be practi- st/etch the back of the neck, sed.soonatter taking food. drop the chin to aboutthree Suryabhedahelps to relieve inches below the neckpit, The di{ferent types of heaviness in the head and forming Kantabandha. Aflcr Kumbhakas require some sinus (kapaaladosham),the kumbhaka, exhale through elucidation, four typesof Vaatadoshaand alternate nostrils. Repeat other drseases caused by wetting the tongue (before Atha Abhvaseth survabhedah microrganisms(krimidosha), Uj jayim chaapi sitalanl inhalation)...the "a,r condi- Repeatedpractice according thastram cha sahita nama tioningPranayama." Done on to Hathayogaand Yogakun- Svaat chatushtayakumbhakah hot days, this helps remove Bandhatrayena samyukthe dalini, is a superior yoga fatigue. Kevalapraplikaraha. practice.According to yoga- sikha,it also helos in cases - Yogasikhopanisad Accordrngto Yoga Sikho- of many abdornrnal (udare There aro four types of panisad,it helps to correct bahurogaghndm) disorders, Kumbhakas.to be practtsed. Pittadosha,suppress hunger Suryabhedam,ujjayi. srtalam ln general,suryabheda is and thirst. Hatayoga and and Bhastram, thsse known believcd to 'heat uo' the KundaliniUpanisad attribute to Sitali other benefits as Chandrabheda have cooling In all chittavrithis (the eradication of disea*e of sffocts. objective of Patanjalayoga) (pliha), spleen abdofien For those who go by ayur- is Pranayama. To renounce (gulma), fever and bodily veda, one may state that involvementin Ptapanchaaor toxins (vishanr). Suryabhedacontrols exces$ manifest universs is called of wind (vata dosha), Ujjayi, Rechaka or exhalation_ 4) Bhasrikais likeKapala_ plegm (Kapa dosha),Sitali, rhakingthe mind fullwith the bhati,except thal thero is con- the bilg (pitta dosha) the realiz€t;onthat'l' am identi- striction of the glottis as , kapaalabhatiand cal with Brahman is called w€ll so that the resounding Puraka nadisodhanaharmonize. or lnhalation. effect is f6lt at ths throat, And Further nostrils and sven upto the VEDANTINS VIEW skull. The effectsare similar It is interesting to note Tatastadvrithinaischalyam Kumbhakam Pranasamyamaha to Kapalabhati,but mor6 so that the various termsused Ayanchaapi PAbhuddhanam for a potential asthmaric,as in yoga as asana,pranayama, Agnanam graanapldanam, a preventiveand not neces- Bandhas etc, have been That mental stateof "l am satilyas a cure. given an entirely different Brahman"maintained perma- connotation by cerlain nenily is called kumbhakam Summarisingthe effects, it vedantins. Tejabindupanisad (kevala).This is how Prana- may be mentioned that has the {ollowing to say yama is to be understoodby Suryabhedais heat generat- Pranayamam. about the wise, Mere holding the ing. lt is energising and Chiftadi Sarvabhaveshu nostrilsis ignorance. contraindicatedfor hyperten- Brahnratwenaiva Bhaavanam. sive persons. Bhastrika. Nirodhaha Sarwavrithinaam The above stanzas also Kapalabhati and Nadrshod- Pranayamassa uchyale. appearin one of the classic Nishedanam Prapanchasya hana maintainequitablo heat Prakarana grantas of Srimad Rechakakhvatha Sameerithaha (or temperature), whereas Brahmaivaasmi lthi ya Vrilhihi Sankarcharya,Apalokshanu- Sitali, Sitkani and perhaps Purako vaayuinchyate, bhuti.

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a

l- On Antharanga Sadhana By S. Ramaswami

In the pravious issuas many groups of to many benefits as a hoalthy frame, suffici- Yogasanas and Pranayamas have been ont mental clarity to cary on tha day to day oxplained and bsnefits indicated. While work. - the psychological experiences and these practices-accordingto Hathayoga-give ultimat€ spiritual experience require further many physical and physiological benetits, rigorous practice. Since wg normally go Patanjali would urge the aspirants to go back to tho normal way of lifs after the two bayond and work towatds the taansformation aspects of sadhana, the sensaS continue to of the mind (chittaparinama) itself. This distract tho mind. Altornating botween practice known as Antha- ranga Sadhana helps at qualitative and permanent changes in rho chitta by means of practice; th€s€ increaseand strengthen the habits (samskaras)of niro- dha, samadhi, and ekagra- tha. successively to the exclusion of rhe distrac- rd (vyuthitha) semskaras.

GO FURTHEB Pranayamahelps to reduce the painfuland disttacting tendenciesof chitta whsn it tends to bocome predo- ( minantly sathwic. Sueh a mind also becomes capabls of concentratingand holding on lo subtle obiocta.

Many of us stop with as!- nas and Pranayama. While those by thomselvesgive rise yogabhyasa of th€ rudimentary kind and antaranga sadhana. The thr€e parts, viz. sensual activities. wo wonder about the r€al Dharana,dhyana and samadhi are only diffe- efficacies of Yogasadhana. tent discernablestages each succeeding the Otner. Pratyahara,the tifrh angaof yoga is to help prevent this slide back. Antogonist to In tha first chapter of Patanjala yoga, furtheryogabhyasaistheindulgencethrough sarnadhi in its various ramifications are the ssnsual objects which lead again to detailed. In the second, ths prefequisito passion and dolusion. Having practised practises td mak€ the mind fit for Dharana vama, niyama. asana and pranayama to are dgscribod. In the third chaptet to creato achievomental clarity, the indriyas'influence intarest and also for thoso so inclined, on tho mind greatly reduces. When that cattain siddhis are describEd and tho morns happons, there is a bettor awareness of th6 of such lttainments, spotless satwic rspect of chitta and tho indriyas also becoma satwic. Hencothey, Going back to tho question of what as it were, mergo with tho chitta 5r1*r. should be the obiect for contemplation, th€ That is, as the chirta is given orher subtle; Rshl is delightfully vaguo in this, mainly to Tatwas, the indfiyss do not cause any int€r- accomodate the vatious classgsof antaranga ference. abhyasis . whother ho be a devotee, religious *HANM'KHTMUDBA HErps ff:'::'JJ"1',".1,3":il"'il:tlf;"::T:;: guiclelines' Ptalyahata, some pgople aver, is an somo specitic offoct of Asana and Pranayama,rhile some Even though by means of the yama to say it is also a specific practico. Shanmuth.i- pratyahara,tho basie dafilement of restless- mudra. a simpla exercise menti.oned .i" ;;;.';;;" chitta is grearty reduced, sincs Februaty 1978 issue helps strengthen. lh" tt" chitta is basically wandering and Pratyaharahabit. But a fundam-ental,de"irion unsteady (Manaschanchalam Asthtramr, about what object ot Tattwa sholld be con- wittrout'conjoining with an obiect, it doos t€mplated upon by ths now satwic _free not ur"or" steady and hence the need for chitts' should be made Here rle1e, tt"-tt .rpport of an objact (Aasraya). many views ag there are schools. For " instance Hathsyogisrefer to nadanusa.nilgna SUBHASHRA'A or listeningto the Anahata (th!t which lire- ---""-' rally meens that sound produced without But we havo excludod' by means of rubbing of two objects) made possiblo 6y Bahitangasadhana those contacts which Shanmukhimudra and this should be Produce painful bondage. lt is now necss- stt€mptod. sary to find the support (ashraya) of that rherhird chaprer orparanjara ,"n" ,' llliltttiiffi';:^::::]:rt:"liir?r:i':: devoted exclusively to describe th€ t€ch- bondage, would progressively lead the nique of concentrstion, th€ tatwas to be s66y631 to Kaivalya (thsre ar6 very many concentratodand the benefits or siddhis that nsmg6 given to this ultimate state of chitta). sccrueto the abhyasi. through stagesof superior enlightenment, l! The technique itself consists of thtee Such an object is tormod as subhasraya. stagos, but put as one is called y1g lt the mind, contacling an object, by which does not sutfer restlessn€ssand subsequ€nt The differencebetwe €n dherana,dhyano bondage (Bandha),rhat object or support is and samadhi are subtle, but have howov€r known as subhasraya. This subhasrayais been described in yogic texts and slso tho of two kinds. Bahyaand Aantara. Puranas. When tho chitta having taken to s Subha object, continues to remain submor- It has been the practice to with start ged in the vrithi without a switch to another, Babya dharana. To focus the mind on the that state of the mind is called dhyana vri- charmingMurti of the Lord, made of pancha- thi. Eventhough dharana is also a chitta loha and as per Agamas fortified the by the vrithl on one object, there is considerable mantrais Bahya dharana. However, when effort in warding off other intruding objective s davotee by fepeated pfact;ce has the vrithis. In dhyana,without offort ths mind chittavirthi of the enchanting form of the stays withl.ha obj€ct, €ftortl6ssly,According Lord, even without the aid of the vigraha, ro Vishnu Purana: thsn it bocomes Antardharana. Bhakti is not merely unrestrained emotion of Love, TsdrupePrstysyaikasgro Ssntati3chs Aryr nisspunha but the channelising the chitta lowards the Tad dhysnaihi Prarhamsirang€ihiShadbhiht ilishpad. divya form of Lord so that the Bhakta has it always in his chitta to the exclusionof all However in dhyana, the distinction orherthoughts or Vrithis. between th€ meditator (dhyata) 8nd th€ object of m€ditation (dhyeyam) remains. OTHER KINDS OF DHARANA The yogis, however, suggest othet In Samadhi, or moro spocitically the kinds of Anthardharanawhich will be help- sampragnata or sabija samadhi. when the ful equallyto Bhaktas,gnanis. dharmis snd distinction between the dhyata and dhyeys Bairagis. To focus attention,as taught by I vanish and only the object shines in its full learnEd preceptors, on such 'centresin tha glory,then it is samadhi. Tho technicaltelm Body as naval (Nabhi ), heartregron used by yogis for antaranga sadhanais (htidaya pundarika) sahasrara, nasagra. samvama. jihvaagra, Bhrumadhya is also anthara dharana,which when developed to dhyana CAN BE CHANGED BY PRACTICE and samadhileads to vanous siddhis. One more pertinent observation may be made. The Antaranga sadhana produces Pavanam Praanaayamena its own changesin the chitta,it is said chitta Pratyaahaarenacha Indriyam is but the remainder of previous ssmskaras Vasikfitya Tatah kuryaath fsamskarasesham hi chittam);thus power- Tatstaanam Subhaasrave. ful samskarareplace weak samskara(Ptabal- Havingbrought undercontrol the nsuro- ena durbalasyaBadaha), which observation logicalforces by Praanaayama,the senses is common knowledge. by Pratyaahaara,one should resortto con- templa:ionon a peacefulprinciplefor mental Due to r€peatodsensualexperiences stability. According to Vishnupuranam, our chitta hss. ths samskarasof outgoing Antaradharanais frrmlyfixing the enchanting (vikshipta). Due to vasanasof them people form of the t-ordffi?i6"s mind and this prac- repeatedlygo for such experienc6s. Furth€r tice of dharanashould be done until dhyana a strengtheningsuch samskaras also takes takesplace. SrimadBhagavatarm and many place by repeaied indulgenco- But it is other Puranasalso detailthis pfactrce. pc'-'srt:!etc change it by practice, which is fri. dgtailgdin the scienseof yoga. The Antar- personswho are respectivglycontenlgd, suf- - .;. o anga sadhanaproduces mutationsinthebrair. tering, righteous,and unlawful-to ths exrent " TheVyuthithachittatull of outgoing sams' of samyama-oneacquiresenormousmsl!9!;iU karas is replacod by nirodha samskara, strength. And samyama on the principle which is to rafuse to respond to external of light known as jvotishmati vrithi, lhe i ,/ ' stimuli. Then the samyama produces a lange of visi6n incteasoslo long distances " samadhipatinama or ths mental transforma' and line objects. tion to remsinin on€ object,to the exclusion By of all other chittavrithisincludrng the leeling samyamaon the sun, knowledgeof |.) l. universedawns. chandra, if - o._separar€individnal identity. When thrs On one.does yogic sadhana, knowledge of the galaxies d-i fconfinued, rhe chitta becomescomplstely "., :-' Jtranaformedto becomeknown' polar -1? being with one vrithionly The stat' samYama -parinama. o.nwhich provtdes k€y frfri|fr-_G.-Et ugrata When such the fot the motion of ' the stars and the galaxies' chitta parinami takes placo, just as it is dirricutrto makethe urrtn'j,ni;:"*il,:1]ff INTERNALslDDHts chiila to even slsrt on yoga, when lnls llnal .tr'.r ' {$"' sabijasamadhi is achieved,the chittatrans' Nearerhome, within on€self.by samy- tormationbecomss socomplete it is equally ama on navalregion (Nabhichakra)one gots)n\ difficult to make such a concentratingmind to know about one's anatomy (kayavyuha). to be disturbed. The Upanisads, puranas, Concentration on the insids of the throat smirti eulogize such states. lt is lhe conten- (near the glottis) leads to control of thg : .- ' tion of yoga, that such stages are possible physiologicalfunctions, thilst and hunger. " and ars mechanicalprocesses attainable by A nadi called Kurma is identified as the.1 1 'i right practice and by ptactice alone' bronchial area. Concentrating on that, stea. ' ' (breath) T' mind accrues' Bv samv- ANTARDHARANA ama:::t-1tf on Brahmarandhra, one communicates]-3 -,r! Vyasa commentarv on Patanjalayoga with siddhapurushas. relors to a nnqbgl of places or objects for PRAATIBHA such samyama,each one leading to its own powers posses- people siddhisand supetnormal and Then certain haveintuitive know. 3? sion, Ev€ry chitta has the capacity for such ledge. All have it but in some it is rnoro transtormation,and such accomplishments, manifestand frequentlyso. lt is calledPraa. tibha,which is indicative. By concentrating It is aaidthat by samyamaon the distrn' and developingthis intuitivopower, everyth- ction botweenword (sabda),lhe obiect re- ing comesto be known. By concentratingon ferredby the wotd (artha)and the fofmation on€'s own heartregion, as describedin such in the mind (pratyaya) one can understand vidyasas Dahara vidya. one understands the languageof all species. By samyamaor one's own mind. deepconcentration on the basic tendoncies of an individual(samskara), one can nnder- The Chittais of Trigunas,but the purusha stand one's prevrousbirth. Then sariiffi is pure consciousness. By concentfatingon onthe moods (Prathyaya), nrind reading this distinctionone gets to know tho real bocomespossible. natuleof one'sown self.

By developingtendencies of friendship, The samyamasrefered to so far are on compassion,satisfaction and indifferenceto specificprinciples leading to various know- ledgo(sampragnata).ll can go upto teali- aim of yoga is achieved. Then thelo is zing the natureof Jivatma. Thereare other nothing to achievoand nonedssiring achiE. yogic feats possiblewhich are due to chan. vement. nelisingth € activesakthi. (kriya rupa sakthi). Bhagawata Purushartha SunySanasm Pfatipressvah Kaivalyrm However Slimad catalogues prstishlava srddhis in a differentway, but always with swaroops chitisakthirEfhi Bhakhitowards the Lord. *** Chitla bV nature has the capacity tor subtlety, but due to the particular dharmad- It is the conlentionof Patanjali that all harma of indivrduals is confined to one's siddhisare possible. In fact achievementis body. The abovesamyamas help to slacken a mechanical process, requiring the right th€ knots (granthi)that causstho bondage. practice. He comparesthe activity to that Hencethese yogic exarcies literally remove of a farmerwho has only to break or raise all restrictionsof thg Prakritiand the mind the bund to divert water. So with chitha knows ths meansto transcendsuch physical sakthi. There is no other coordinating restrictions,and ent€rinto oth€dbodies. The agency(nimitha) that helps or hindersin one's pa?asarira aveshais seen to b6 achieved by endeavours (aprayojaka). Considerable many ovsn in lhs present day. emohaaisis thereforoplaced on indvidiual 6ifoh.- BHUTA SIDDHIS The one dhyana that is necessary and aufflgient is Bhagawad dhyana. When Just as the sensasact in €xternalmatters .. 1 Ishwara the five vaayus, are lho causesof the abhya- - is meditated upon, his form cons- rnantravrithi o. the physiologicalactivities, tanthy kept in mind, all$g.siddhis are given such as respiration,circulation etc. bv Him. This contenti

(3\. \*ro.es Z*.* FrsB.

Yoga and Contraception

S. Ramaswami

ln the last three issues, ever the mother may start be madeabout Utkataasana, certainantenatal Ytrgic exer- doinglong, smooth rechaka Sankataasanaand Karnspee- cises and pranayama have and puraka (exhalationand daasana. Theseasanas give been describedalong with a inhalation)even after 1OdaYs. a good massageto the pelvic few necessary restrictions This may be practised for organsand helpimprove vas- (niyama) Yoga is universal, about10 to 15 minutes.The cularity and hence cleanse can be practised both bY kumbhakasor holding rnay the garbhasaya. women and men. The desira- be kept very short to about bility or eligibility of women 2 to 5 seconds, After 27 doing yoga has been discus- days, graduallythe asanas sed by ancients. may be practised. UPto When shouldgirls take to about 40 days one may yoga, if they wish ? One from the question Starting practiseasanas for l5minutes may start from the 5th year in the morning and itself. However,they should "Yoshitaam yoga Vidyaam both Adhikaaro Asthi vaa na vaa." evening.lt maybe increasedpractise yama and niyama to aborlt half an hour until alongwith asanasand usually and go'ng through the a{ter 3 months. Thereaftera they are not to be initiated variousarguments, it is con- t hour practice should be intopranayama until the 14th cluded that continued. This may be y€ar or about the onset of maintainedupto weaning of puberty. The asanashow- ',Poorvaiva Adhikaarasyath, when normallYthe evercould be done with the Yoshitaamyoga .Karminaiha.'. the child, menstruationstarts again. regulatedbreathing as men- Thus women are fit for After the thitd month, some tioned by Patanjali,Kurantam vaidic, yogic and other medicationused to be given and otherYogis. Since, in the Karmasmentioned in the for what is termed"garbhasa- oldendays, girls were married Sastraas. ya suddi" or purificationand beforethey became Rajasva- regenerationof the uterus. laas, they could practise . AFTERCHILD.BIRTH It mayconsist in Performing Pranayamaafter marriage. PanchagavyaHoma and Par- From 18thyear they could The regular practice of takingit. Amongthe asanas take up Pratyahara and yogaafter childbirth may be that normalizethe uterus, Dharanaon a Subhasrayaor startedafter 27 daYs. How- specific mention should a pleasantMurti, and this February'81 33 maybe continuedduring the tionfor contraceptionis given exhalation, pressing the feet, childbearing years, until the in a capsule. slowly twist to the right side. 45thyear or about reaching Stay for a few breaths. Then the stage of menopause. "Paasaasanam Yoganidra exhale again slowly, and GarbhapindanchaBhadrakam. Thenthose that are inclined deeply, lower the Matrsyendra Aasanamityete trunk, to become Brahmavadinsor SarvagarbhaNirodhakaha. " bending the knees, as in thosespiritually inclined may "Bahihkumbhaka yukthirhi Utkataasana,except that the work on the other two angas Praanayamaischa Samyutha- trunk is at right angles to the of Dhyana and Samadhi, yaan8. legs. In this position, exhale Dhridaihi Tribandanaircha undera properguru. Or else completely, draw rectum and Bhaveyuhu yadi Nithyasaha." they may continue with lower abdomen and place the their daily puja culminating Paasaasanam(Noose post- armpit on the outer side of in Dharana.All the other ure), Yoganidra (Yogic recli- the right thigh, just below angasmay be observed and ning posture), Garbhapinda the knee. Then on lhe next practisedregularly. (foetus posture), Bhadraasa- exhalation stretch the left na, Matsyendra-when these arm and turn it around the are mastered and practised, right thigh. Then bend the conceptionwill be plevented. elbow to take the forearm In a seminarorganized by backward so that the left a voluntaryorganization on FultherPraanaayama shou ld hand is near the left hip. family planning, someone be practised with emphasis remarkedin jest that since on Bahy,kumbhaka, along Take a breath and maintain yogais mentionedthese days with the three Bandhas, balance. On tfre next exhala- as a cureall, why not yoga namely Jalandara, Moola tion turn the right arm from for family planning? lt may and Uddiyanaregularly. the shoulderin the opposite be mentionedthat yogis have direction behindthe back and studiedthis subjectin some It could be seen that these meet the hand. And keep the depthand haverecommended powerful asanaswhich work f ingers interlocked. Stay for yogaasanasthat would act on the pelvic organs, provid- a few breeths. as contraceptivefor women. ing the right, controlledpres- However, these are very sure and twisting or squeez- Then breathe in and exhale difficultpostures which need ing of the uterus. aided by completely, drawing the lcw to be practisedfrom earlyage. the Bandhasin Bahyakumbha- abdomenagain and twisting Unlessyoga is taught at a ka should prevent, if properly a little more, holding the left youngage, its benefitsinclu- done, embedding of the wrist with the right hand. dlng the one underconsidera- fertilizedovum on the uterine Turn and look over the right tlBffS0il?ilav-e.a Ii mited appli- walls. shoulder. Stay for a few CJtldll..sffi vooa breathsraising the pelvic dia- "6iPgrb'orfr Sebrrosff nlsrp lusa?x$ aff r Pdh$f;d\ASANA phragm on each exhalstion. hsl{?&EnsnrURr6E ffrct df-q The inhalation will be short €a €sl&i'Plfi'fftoW6Hve . 't5.l8ll.J.ililr.to but the Sbmasthithi.r exhalation will be vrfBBrl$f0e, #A'6ni$'Efl iri \.qfiiAff lfiti"ar-^ long and smooth. On every .Q$eOicxidl idd ?a i8 I b&rfl Xb"'fe?ii 3l qlha[qti.qn_.tighten the grip "A-l'8 scrl.lt_'IrJ fil ifr f6"t 68 r< ?fllqB tt9 T 0'n lb03i'11' ",i t8fi-1o,. t'?rq19{'t'.- on 'hgnt"r .2t.i,'lotu tJ rf ssti6f nlc'l i;ilil P.{,gqEy'roe S9g8vil8{ waro. I nen on tne .next the"."Q8,',s re$qr| errlt bfl6 blr:orll norlu!an :rti;lJ.:rl.r Eqlvicd "nqio"r,F i!40 tt The |nQign,Eeurre[ry'l twist in thoseorgans. (Refcr sketch1). After a few breaths return to Samasthithi on inhalation.

Repeaton the otherside as well.

Some of the asanas that a\ prepareone to do Pasasana arc utkataasana, Ardhama- byandrasaana,Parsvathangi in TadaasanaPaarsvottasana Marichasana, etc. Long, smooth exhalation also would help in attainingthe posture.

YOGA NIDRA

Thisasana affords tremen- dous pressurebeing applied aroundthe pelvis. lt may be done lying down. Asanas that normally help in doing 'this are , Upavishtakonasana,Kurmaa- sana, Karmapeedasanaand long andsmooth exahalation. Ekapadaand Dwipadasirshaa- sanaalso will be helpful.

Start with Samasthithi, then Uttanasaanaon exhala- tion. Then holding the breathjump back to Chatu- rangadandasana.Then exhale Stay for a fcw breaths. the legs and ankles forming jump hold the breath, for- the base like a bed and the ward to . Lie On the next exhalation, back on it. backon inhalation. draw the rightleg futther up Thendeeply exhaling, draw and slip it behind the right Now slowly sttetch the both-legsoverhead, bending shoufderso that both the spineon exhalation,take the the knees. anklesare placedone on the armsaround the thighs and other supporting the back. clasp the right wrist with Exhalingdraw the left leg In this position the entire the left handbehind the back. behind th-1 left shoulder. back will be supported by Stretchthe neck and try to

February'81 35 extremities,and lean forward and hold the backof the head with the palms,ondeep exha- lation.As you exhale again, tighten the grip, straighten the spineand draw the thighs close to the pelvis. Stay for a few breaths, made up of short inhalatlons and long deep exhalations. Refer to sketch(3). The upright side view is given in sketch (4). straighten the spine. Refel to the sketch (2).

Thereis a peculiar,,tremen- dous stretcingof the pelvic musuto fanal suppurtsand also pressure. This, along with Dwipaada Sirshasana may be practisedfor sometime by those whl are habitual abortorsand maybe drscon- tinued whenit may help in pregnancy.So long asthese asanasare continued to be practisedregularly, they act as contrdceptives.

It is a greathelp, according to ancientwisdom, in preven- ting lungdisease as consum- ption; flatulance,and other abdominaldiseases of spleen, liver,stomach, etc. lt helps 3 to strengthen Swadhi' shtana, Brahmaguha Cha- Krasfor longivity. lt controls The procedureis the same apanavayu and hence the up to Padmaasana. pelvic organs get streng- Then thened. slowly exhale, lean forward andinsert the hands-relaxing GARBHAPINDAASANA the shoulders-betweenthe thighand ca;f musctesuntil This asana resemblesa the elbowsara through, Press foetus. lt is comparatively the buttocks ahd anchoring easy to follow. the coccyx raise tho lower

February'81, 37 Stay in this po.sturefor a sana.Now exhale, place the up to the chest,pressing the few breaths.Loosen ths lock. right leg on top of the left left knee up towards the Repeatwith legscrossed, but thigh, the heel pressingthe body so that it is up to the changing the order of ben- sideof the navel. Stay for a chest, pressing the righ ding the legs for Padmaa- breath.draw the left kneeup heelagainst the abdomen in sana. towardsthe body so that it is the process. On the next exhalation,slowly place the left foot outside the right knee. besidethe right thigh, Stay for a few exhalations. Then on the next d.r"p exhalation, anchoring the coccyx, twist the spine and turn the trunk towards left side, so that the right armpit 5 is outside the right knee From GarbhaPindaasana, one maylie back to do Uttaa' nakumaarasana8s shown in sketch(5). These asanas provide a great amount of pressuleon the Pelvicorgans. MATSYENDRAASANA Among the lfoiemost of Hathayogisof theNatha samp- radaya, Matsyendranathais considered the king among thernas his name indicates. The asana namedafter him is a masterpieceof yogasana showing the grace, poise, and strength of yoga and it has great therapeutic values.

Asanasthat helpto prepa(e one for doing this asana are ardhamatsyendrasana,Parivri- tha Parsvakonasana,Pasa- sana,Marichaasana, and long Rechaka and Uddiyanaban- dha. Start from Samasthithi and proceedto do Dandaa-

38 Thelndian Review Pushingthe chest forward, Matsyendrasanaactivates above, it could be observed- 'arm bring the right around Jatarangni and throroughly cannothave universal appli- and hold the left big toe, eradicates all chronic ail- cationas a pill would havel On the next exhalation. ments. lt activateskundalini Thus unless one has been bring the left hand from and givesmental steao,ness. practisingfrom a young age, behind and hold the right thesemay not be of much thigh near the groin. Stay About Matsyendra, an practicalvalue. But ii could for 6 breaths, On eachexha- anecdoteis mentioned.Once be observed that women lation, draw the rectum and Lord Siva, the Adinatha, couldmaintain not only good the lower abdomenand twist secludingin an uninhabited health,even as they take to a little more looking over island,and thinking it to be the grihastha dharma, as the left shoulder.(Sketch 6). deserted,started tutoring His propoundedby Manu, Lut spouseGirija on the secrets make use of yoga practice Inhaleretrrrn step by step of Hathayoga. However, for Stri Dharma. According to Dandasanam.Repeat on remainingnear the to my Acharya, apart from the otherside. shore, a fish startedintently listening the above-mentionedasanas, practice It could Le observed that to those instructions. Thus women could Mari- in ,unlike it attainedhigh concentraticn c.haaggqa,Ardhamatsyendra- sana,Baddhakbnasana, Badd- the other two mentioned, (Ekagratha) and remained there is also a twisting of steadyin the waters without hapadma, in the spineand pelvic organs. absolutely any movement. exhalation, Sirshasanawith It is to a certain extent Suddenlyobserving the fish, UddiyaanaBandha, Aakuril experiencedin Paasasana,ln thus in Samadhi, the Lord chanaasanain Bahyakumbh$ Matsyandrasana,the heel is realizingthat Yogahas been ka which would help fii placed between the pubic learnt by the fish, out of limitins the family (Mit( boneand the iliac and withthe gfeat campaosion (Kripaa- santhana)and would faciY placti#' crossingof the leg it is an- lu), sprinkled( Prokshitavaan) tate the mind to chored by the side of the water on rhef ish. With that dhyana later on. Needlesst&l uterus and in this posture the fish, known as Matsyen- say thatthese asanar ($ practised "r"prop} the uterus is wrung as it dra, instantlyattained celes- be undera guru. qi were. However, it is a very tial body and was transform- difficult posture to acheive ed to a Siddhaand he became A and master. a great teacher of yoga, Furtherin all those .r"nff thereafter. The asananamed and also separately *hif; The other benefits of Mat- afterhim is Matsyendrasanapractising pranayama, tqF 6yendrasanaa(e mentioned and resemblesa fish twisting emphasiswill be on Bahy{ in Hathayogapradeepika. andbeutifully porsed, kumbhaka and the tnrffi Bandhas, especially Modh .'Matsyendrapeetam Jatarapra- and Uddiyana Bandhas. deepam It PrachandarugmandalaKhanda- could be observedthat thef, Abhyaasat ha ha *" o"'i,it"oilif,l- OTHERASANAS TCO are the very asanas ar{i} " nlln, Bandhasthat arerequired M c ha n d rast h irat h, u. ro DadaathiPumsaam ' The asanas mentior,€dbe avoidedduring PreOnancft

>#'< February'81 \rsura's ?=0.* 1\.o9'8s

T Antenatal Yoga a/ l_/ t/ By S. Ramaswami

Naadi granthishu However, these should not feelthe devif working havoc JananamLabdhwa, be takenas a work-book for when one isweakwith fever. ,] Maamsekose directapplication "out of the It is said that the restraint vridhim gathwa. shelf" as it were, when it is necessarycomes from cere- SandhishuLeela emphasisedthat evenin-nor- bral cortex, which has the Natanamkruthwa, mal healthy individuals, a power to stop .the distur- Rogo yogaath guru or a teacheris essential banceoriginating in the sub- NasyathiHa Ha for practiceof yoga t is all conscious cent;es of the the more so in therapeutic brain.Hence it is consequen- The above stanza appeals applicationof yoga. tial that agitatiqnwill occur in a beautifulkavYa, "Yogan- as soon as cortex itself is jali" of my Guru, Sti. T. i. -.'-'\rishnamacharya. disturbed. We know that a "Origina- Before going into the personwhere cerebral cortex ' granthis ting frem amongthe rnechanics of these yoga functionsperfectly can stand and spreading through the practices, let us consider greatpain with the minimum tissues,disease, waltzes over what natural childbirth or of agitation. lf there is less joints, the but surelY is sukhaprasava,could mean.lt agitation,then the muscles yoga" destroyedby is mentioned by medical also functionnormally facili- **rt doctors,that when the cortex tatingeasy child birth. Thus of the brain functions pro- the method of yoga practice The purposeof this series perly,the emotionscease tc as per Sampradayais both to of articles on the possible havean upsetting effect on provide the necessarystren- application'l of therapy is us. lf one considersthe gth to the uterus and the rpinly to indicats its poten- effect of fatigue which is a secondary muscles that tial 'and to appraise the phenomenon we live with shouldwork in unisonduring amount of depth of insight increasingly,it can be said labour and' a serene mind the yogis have had on the that emotion or agitation that has the capacity to pre- anatomyand physiologyand occurswhen thereis no rest- vent disturbing emotions he wide rangeof applications raininginffuence. Onecould from appearing. Yogaattem-

? The lndian Review pts to provide both the The yoga Ptacticesthat NaadiSudhi : purificationof physical strength and the arehelPful for normaldeliverY Naadis. mentalcontrol. The expec- aregiven bv Sri Nathamuniin *!t* tant motheris able to direct the followingverses. childbirth, rather than meekly Jataraparivrithi : There submrtting to it, in which Aadhyam' are many variationsin this. case the whole process Jatarabhaagasya Thesimplest one is takenup. becomes painfully chaotic. Vivruthihikona Lie down face upward,on a Ofcoursethere ate conditions Panchakam soft carpet. Keep the legs like Caphalo-pelvicdispro- Sitahi Naadika togetherand arms along with portion and other mechani- Sudhihi body. After a few cal obstructive cause that Dwipaathpeelancha the breaths,and when you feel maynot lendto naturalchild- Vajrakam. relaxeddue to steady brea- birth. But some cases of Dandaasanam preferably through cervicaldystocia which may Poorvataanam thing, controlat the throat, inhale be related to psychological Suknaprasava armsand swing them reasens,or intrinsic neuro Hetawaha. stretch to level. On the muscular disturbancesmay shoulder next exhalation,slightly rqise benefit greatly by these The asanassuggested are : place practices. the headrotate left and 1. Jataraparivrithi: Abdo- the left side of the face on menaestretch.2. Konasanas:the floor . After a couple of Thusdoing yogasanasonly i Five of them. lt is learnt breaths,on the next exhala- iuith oropermodulated brea- I that Sri Nathamunirefers to tion pressingthe afms, and thing or Uchwaasa, I Swaasa the follwing five Konasanas:upper body and anchoring t with the specific along i) Utl.ithaTrikonaasana. ii) the hip, from the hip swival pranayamas mentioned by Urdhwakonasana: Konasana slowly the legs,one by one t Nathamuniwould help (a) a I doneon either Silsasanaor to the right side, stretching relaxedand confident mind, Sarvangasana.However these the left sideall along. Close to "manage" labour I able areto be doneonly uptothe youreyes, do 6 to 12 inhala- I properly (b) the "delivery pregnancy. r 6th month of tions,exhalations, with very" ^ F apparatus" becomesstrong, iii) Upavishtakarasana:Trian- little holding of breath in andtuned to function gle pose, t relaxed sitting. iv) Supta- between. One may stay \ properly. (c) Thecontrolled konasana: Konasana done it upto even 5 minutesin l- this t breathing in asana and lying down. v) Badhakona- I stretchingpose. Theninhale specific pranayamashave a sana: An extensionof Upa- Ieturn to the startingposi- rt sedativeeffect on the mother. vishtakonasana.3. Dwipaa- l tion. Repeatit on the other t This also helps in proper dapeetam: Desk pose 4. side. This is Jataraparivrithi oxygenationso very neces- Vajraasanam 5. Dandaasa- I (Refersketch 1). lt is helpful saryto the mother,and the nam: Stick posture6. Poor in stretchingthe abdominal I f oetus going through the vataanasanam: Anterior stre- and pelvic muscles. The diffidultprocess to becomea tchingpose. I long modulated breathing [, new born. l helps in relaxed stretching I Pranayamas:1. Seethali: and enhances muscular rI for cooling the system. 2. strength. I I I 54 The lndiarrReview I I t It-

I I

I I

I I I I :i: / f' it

Sketch I exhaleas you lowerthe trunk on the right side, just as much as possible without unduestrain. Holdthe knee or shin, ankle or place the palmon the ground by the side of the right foot, depen- ding upon your ability to stretch. Inhale, return to the startingposition. Repeat a few timesor stayin uthitha Trikonasanafora few breaths. Thenrepeat it on the other side. Onemay do thisasana upto the sixth month. A long

exhalation coupled with smooth movementwill help getting a good stretchof the Trikonasana or Traangle that havea good balanceand sides. especially the hip. Pose': Thisposture is to be hadbeen regularly practising (Sketch2). lf one is even done carefplly. Only those yoga can continue during slightly unwell, feeling weak pregnancy.Start with Sama- 'or giddy,this should prefcra- sthirhi. Exhale spreadingbly be skipped. lt may be the legs about 3$' to 4' pref:rable however, to do dependingupon one's height this posturelying down, as Take a few normal breaths Jataraparivrithi. andget a feelfor theposture. Inhaleraise arms to shoulder Upavishtakonasana level. Now, exhaleturn the headand neck to the left side (Refer sketch 3) This kona- so that you look over the left sanais donesitting Startwith shoulderand bendingthe hip Dandasana. Exhale spread

Sketch2 Sketcn8 December'80'- 55 both the legs as much as the legs becomerelaxed after necessary pelvic stretch, possiblestretch ng the groins a whiie in the posture,it will improveeirculation and due and thighs. Then inhale bepossible to geta littlemore to accompaniedlong brea- raise the arms over headand stretchof thethings, groins, thingthe abhyasiis generally do a few breaths. Next penneum and the pelvis. more relaxedand hence the exhale slightly push the Referto sketch 4. This can stretchingwill be easier. pelvis fotward and hold th e be done only upto the sixth thechinlocked. month. toes,keeping The remainingasanas and This may be possiole upto certainniyamas mentioned in the 6 months. lf holding Theabove group of asanas yoga texts for pregnent toes is not possiblewithout apart from providing ths womenwill follow. bendingforward too much,it is preferableto keeF arms overheadand stayfor 6 to 12 breaths. As a counterpose, exhale,keep the palms on the groundbehind your back. Inhale,raise the trunk, kee- ping the legs still spread. Exhalereturn.

UrdhwakonasanA:lf one is'capableof doingSirsaasana and Sarvaangasana,Urdhwa- konasanamaY be sttempted. Thjs posturs has the added advantagein that, since in thesetopsy turvy Postules, sketch 4

>:tG

56 The lndianRevi.w (8o \*.o^ ?*tsr\ S sc-.

Antenatal Yoga By S. Ramaswami

' The approachtoYoga these Then again, thirdly, yoga approach. Those methods daysmay be classified into is thought of as a therapy arecalled Srishti, Sthithi and three. Firstly,Yoga is treated for manyailments, as curative Laya. Asanas to be done as a vaidic philosophybased andespecially as preventive. during the age of growth on the sutrasof Patanjali. lt Naturally the approach (Srishti),rhose that arero be deals with all aspects of (chikitsakrama) will be disti- doneduring middle age when nctly Samadhi,its prerequisites,its different from thatof a there is neithergrowth nor studentof yogawho approa- ramification,culminating in decayand thirdly those that chesit as an art, or a philo- are to be done the realizationof distinctive during the sophy.Many texts talk abcut decayingperiod, called the natures of prakriti and the benefitsof certainasanas, Layakrama. indwelling consciousness,pranayamas,Mudras, band- purusha. This leads to has,etc. Accordingto Ayur- Kaivalyaor Moksha,accor- veda,those diseases that are It is establishedthat women philosophy. ding to yoga chronicand that cannot be havebeen practising yoga in cured or completelyeradi- the oldendays. In fact there catedby medicinealone can YOGA AS AN ART are specific yogic practices be andshould be attempted for women. SageNathamuni Yoga, secondly is treated to be cured with yogasanas considersthe specialcondi- pranayamas. as an art. Yoga is a complete and tions of women and has (Sarvanga prescribedyoga treatment Sadhana).Many asanas, their Followingthis procedure, for tlrem-during pregnancy variationsalong with coordi- certaintexts talk about yoga for the proper development nated breathing make it an practice being different of the foetus(garbha vridhi) art,and it is consideredone dependingupon one's age. or specifically ante natal of the 64 kalas or vidyas. They would divide people exercises;then asanas that Thisphysical culture itself is accordrngto their stage of specifically tone up the fascinatingto many. life and suggesta different "delivery apparatus", and

November'80 41 help normal delivery and d) Padmasanaor lotus pose for about 3 to 6 breaths. tt thirdlythose that are useful Further Sarvangasanamis a vety good stretching in family planning (Mitha and Sirshasanam(Head mov€ment involving the santhana)and for contracep- stand) are also sugge- anteriorportions of ankles, tion (garbha nirodha). But sted. Thiswould be the shin,knees, thighs and espe- then readers may wonder dailyroutine which will ciallypelvis, abdomen, neck, whether these have been facilitate proper foetal sl'nu;6"r. und arms. The to medicallytested. lt has development.Briefly the c -st is openedup. lt helps be mentionedthat one should asanas,are described. to tone up the breastsand have practisedthese asanas irnproves vascularity and from earlychildhood-prior to 1) Poorvatanaor Anterior could help later in proper puberty,or elsemany asanas stretchingposture. This has lactation. A mildervariation arenot possibleto do at all beenexplained earlier (lndian of it is chatushpadapeetam at the time necessary-unlikeReview June 1978), as a (lndian ReviewJuue 1978) taking a pill or undergoing counterposefor Paschima- which could also be attem- instantsurgery. All of them tanasanam. Briefly it is to pted. however, are logical and sit erect with feet together those interestedcould take and stretchedforward. This 2) Dwipadapeetamor Desk themup from young age to is calledDandasana or stick Pose. Lie on your back see the efficacY of the pose. Then inhale,raise both down on a soft carpet.Support the system. arms overhead,stretch and ln this article,those yogic practicesthat are prescribed for a healthydevelopment of the foetesare taken up. Sage Nathamunigives his prescrip- tion in the followingsloka.

PoorvathanaDivipath BadhakonaPadma Chatushtayam. o Sirsha,Sarvanga, pavanayamaihi,garbho. interlockfingers. Next step neck and head with a small vivardhate. is to exhale and keep the soft pillow. Exhale bending palmson the ground about the legs at the knees, one foot behind the back. drawing and placing the teet It meansthat foetal deve- Then keeping the back close to the buttocks. Do a lopmentis helpedby straight, press the palms, few modulated breaths with exhaleand raise the trunk, chin lock or Jalandhara- a) purvathanasanamof An- droppingthe head back,the bandha. lf possible hold teriorstretching posture, chestand pelvis pushed up. the ankles with the hands, This is Purvatasanasanaif not keep the palms pressed b) Dwipathapeetamcr desk (Sketch1). Inhale returnto on the floor. Inhale press Post, startingposition. Do about the back of the head, neck c) Badhakonasana 6 times,or stayin the posture and also the feet, raising

42 Tha InJian_Review one knee outward so that ths thigh is at about 90o. Keep the heel pressing against the perineum. On the next exhafation, bend the other knee also, so that both the feet ate together and the heels pressing against the perineum. Keep the palms on the toes. Stay for a 'few n)inutes,doing normal inhala- tion and exhalation. This is Badhakonasanam.(sketch 3) @ It could be observed that the trunk slowy as high as ancy. lt is comparatively unless one has been practi- you can, arching and stret.. easy but a very effective sing this asana from child- ching the spine. Stay for a asana. lt is especiallyusef ul hood, the hips would have few seconds, pushing the i,r relieving low back painso become too rrgid to do this hip (and stretching the lorry common among prognant asanaproparly.This is theone back in the process). Exhale, women. asana which stretches the slowly lowerrng the body. pelvic muscles, and the peri- Repeat3 to 6 times This is THE STICK POSE neum well so that the normal .Dwipada Peetam or desk development of the foetus is pose. (Sketch 2) The trunk 3) Badhakonasanam:This facilitatedby the etaslicpelvic taising may be done on asanashould be practisesdby muscles. Further it also exhalation,if one is tending women daily. From Danda- helps in toning uD the mus- to bg obese during pregn- sana,exhrle, bend and push cles so that they help to bear down at the time of delivery. It is one of the few asanas recommended for practice even during menstruation.

4\ Padmasanam; The fourth posture that Natha- muni suggests is lotus pose or Padmasana. lt is one of the well-Known asanas and holds the pride of place among sitting postures. Sit in Dandasana,exhale oeeply bend right leg, draw the right foot close to the body with hands and place it on top of the left thigh, in lin8 withthe groin. On the next exhala-

Noventber'80 43 one feelsextremely secure otr the firm base,the lower back enjoysa freedom and com- fort unknowneven in a nrost cosy couchorsofa. The body is erect. Naturallythe mind will be relaxed and alert, unperturbedby posturaldis- tractions. This is recommen- "St ded for both Pranayama .a .,,S (Sketch4) and some relaxa- '@ tion procedurelike Shan- tion, in a similar fashion, mkhi Mudra(Sketch S). bendthe left Kneeand place the left foot on top of the TWO OTHERASANAS -!l right thigh. Now you have @ a very firm baseto sit and Apart from these four, detail (April 1978 and lower back is relievedof the Nathamunirecommends two December1977) strainof the outward curve other inverted postures, normallyfound in squatting. sirsasana (Sketch6) and Now keepthe palms on the Sarvangasana.(Sketch 7) Accordingto yogic theory, kn6es,Iock the chin and do The technigueof doing Sar- diseasesare caused by dis- placement normal breathing,with the vangasanaand Sirasanahas of vital internal mind following the breath. been explained in earlier organsand muscles and the This is Padmasana.ln this, lndian Review issues in yogic practiceis resortedto for normalisation. This is soughtto be accomplishedby Sirshasanaand Sarvangasana. Thereare manybenefits attri- butedto the practiceof these asanas. lt hasa tonic effect on the overiesand pelvis by removalof congestion.Sirsa- sana has a sedative etfect. Pregnantwomen tend to get circulatoryproblem in their lower extremities during pregnancy.lt helpsto restore circulationSarvangasana has th'eadvantage of working on thethyroid and helps to tone it up. A sluggish thyroid affectsths foetus.

Even here, Nathamunl @ cautions that the inverted q,4 The Indian Review The kumbhakaor retention antenatal yoga exercises. of breath should be very One should avoidall forward limited, Thefood shouldbe bending movements. And Satvicand nourishing. while practisingpranayama, it should not bo precededby Shanmassa kaala paryantam kapaalaBhaati or Bhastrika. Then Moola and Uddiyana Sirshasarvanga sadhanam Bandhas also should be SudhirgaRechaka Pura- avoided. The selection of kaischa yogic vyayamafor a pregnant Mithakumbhaka yoshi womanis quite effective. rhaihi. SAVASANA PraanayamaihiSradhubak As for relaxationSavaasa- (t shaihi nam and Shanmukhi Mudra Samyak Gatbhovirvar (Sketch5) can be practised posturos be should Perform' dhate. after Pranayama.Apart from ed only upto the sixth month the asanas explained, there pregnanay. of It would be clear that are certain others which if cannot start to learn practiced from the early PRANAYAMA one yoga after pregnancy. One antenatal period will facili- Apart from the asanas, shouldhave been practising tate normal delivery and pranayama to be done is regularlyand the above are thesewill be takenup in ths Nadi Sodhana. (Sketch4) selected by Nathamuni as next issue.

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Novembet'80 45

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Raksha Prathamam Chak- shushlotram NaasaamJihvaam Tadanut- wancha. prldayam Tundam Naabhim Yonim Tatastu RakshathSakalam Gaathram.

-Yoganjali of my Guru Sri T. Krishnamacharya.Ante - Natal Yoga- lll Carefullyprotect the eyes, ears,nose, tongue, skin, the By S. Ramaswami heart, stomach, naval and the genitals. From out of suchcare (by yogabhyaasa), Hencethese may be prac- back. This and Viraasana the entirebody becomeswell tisedfrom childhoodthrough help relievelow back silain. protected. puberty,to adulthood. Some of the variations like liftingthe trunkon inhalation VAJRAASANA and back bending help res- series of pectively stretch th€ pelvis Thef irst of this Apart f rom the asanas with the yoga and also mal

January'81 49 dharabandha,a good stretch AasanaaniSadaa Kuryuhu VegenaDhaavanam, Naatyam is obtained way down the SudhirgaRechapurakaihi. UchchaihiGoshanam Pari- spine and is said to a3tivate thyajeth. Apaana force which has to It could be observedthat GarbhapathoVikarascha quite natural be strong for theseasanas are to be per- SisooyaAnthaiva Samsa- childbirth. formedwith longand smooth yaha. inhalationand exhalation. As This Vajraasanaor spine perthe systemof my Acharya, Running fast, dancing, per- posture is believedto be asanasare to be done with shoutingin a high pitch are fected by sage Dadichi, vinyaasasand coordinated to be avoidedbythe pregnant. whose spine became the long, smoothinhalations and Especiallythese precautions deadly weapon in the hands exhalations. This tradition arenecessary for young pri- of the Devas. is handeddown from Patan- mies,as theseviolent move- jali. mentsmay lead to abortion, A few movementscrr vinya- or otherwiseharm the foetes as back bending and asas suchas cordaround the neck, the kneeling raising trunk(the placentalseparation etc., and position) will also. helpful. be even stillbirth. lt is also However, forward bending SOME DONTS necessaryto take particular will have to be avoided. care to maintain harmony is a bit more com- Viraasana Genetally women who with the husband,(Patipriya). plicated and has been ex- havebeen doing asanas may plained in an earlier issue. continue to practice yoga These asanas also help during pregnancy, except improve vascularity of the bending forward exercises ln case of disturbancein lower extrimities, lumbo kriyaslike andcertain Kapala- sleep during pregnancy, sacral region and the pelvic They bhathi. should also which condition is quite organs. f rom refrain doingSirsa, Sar- common, it is suggested vanga other and more com- that the expectant mother Apart from these Natha- plicatedtopsy postures turvey should regulary practice muni also suggests Bharad- after sixth the month. The Ujjayi Praanaayama,sitting wajasana^ lt has also been food be nourishing should in Padmaasana. explainel in an earlier issue. and they must createpeaceful This gives a spinal twist, conditionsat home. Mode- Yadi NidraaVibhangavyaath, without pressureon the abdo- rate.carefully selected exer- Ujjayi AbhyasethSadaa. men. Bharadwaajasanaalso cisesas givenabove may be is helpful in expanding the donefor about half an hour Thereare many variations chest and with that the spine per day to keepthe body and in the practiceof Ujjayi and gets a complete exercise. mindfit to facilitatenatural herethe simplest,viz., Anu- Natharnuni suggests doing chilcibirth. lomaUjjayi is explainedfor these asanasregularly duting practiceby Garbhini. pregnancy to facilitate natural childbirth. Sit in anyasana, preferably Padmaasana.There shoulcJ Danda Padma Bharadwaaja A few precautions are be chinlock-Jalandharaban- Vira Vajra Samanithu. howevernecessary. dha-stretchingin the proc€s5 50 The IndianReview the spine. Both the arms tively. The exhalationshould wifh Moola bandha and shouldbe stretchedwith the be doneas slowly and evenly Uddiyanabandha. palms kept on the knees. as possible. After the exha- The palms should be open lation is completedthe right Howeveras hasbeen men- and the fingerskept together. arm is brought bact5to its tioned Jaalantarabandha The elbows should not be oiiginal position of being shouldbe maintainedas is helpf I bent. stretchedwith the palm on ul in Apana vaayu's l. the kneecap. control. &"'t Breathe in slowly and F;:; ( *** F'r "' ^ evenly-the breath being F. BANDHAS & KRIYAS i/'- drawn in through both the F. After the frfth gar- r:{E nostrils, month f.t' , but with a rubbing Now what about the T 'throat bhini shouldpractice Praana- t. sensationin the and I Bandhasand Kriyas so closelY yama very regularly. Two. I. makinga hissingnoise, due with Pranayama? I associated Praanaayamasthat are recom- to partial closing of the Among all the kriyas,. the mendedare; Sitaliand Naadi :I glottis. The breathingsensa- Satwic Kapalabhati Kriya Sodhona Sitali is said to tion /thdrvibration)however, ;, is almost invariablydone havea coolingeffect on the if done properlywill be felt '.t : prior to any Pranayamato system and Naadi sodhana as down below.as the diaph- clear up the respiratory removes toxins from the ragm. system. Further in all variousNaadis. This is very '.i' Pranayamasthey are usually EXALESLOWLY important Praanayama as done with the Mula and accordingto my Acharya, as Uddiyana Bandhas during The breathmay be held for found in his Yoganjali,Nadis BahyaKumbhaka and Jalan- a few seconds (Mitha kum- arethe breedihgground for dharaBandha is maintained bhaka)or may be dispensed all diseaseand Naadi sodhana throuqhwherever applicable. pranayamapu with, if, difficult.The breath rifies the various Howeveras could be inferred Naadis. These Pranaayamas !" holdingis done by constric- Kapaalabhatiand the two ting the throat, and not havebeen described in earlier by Bandhas, Uddiyaana and closingthe nostrilsas is done issueof IndianReview. Moola Bandha should not in otherPranayama like Naadi be practisedby Garbhini. AVOID GOSSIP Sodhana. The arms shculd continueto remain Avoidall gossipand pur- outstret- Kapaala Bhaati Bhastraa- ched. poselesssmall talk (vyartha bhyaam samvaada),delusion and be Righthand is now brought Vinaa Praanaaya(naMatha- carefulnot to let the mind to the nosewith the fingers ha go tickle (chanchala)by in Mrigi Mudra {thumband NoddiyaanakaMoolaakyan lettingtoo niany external in- little f ingers bent, and BandhanTaasaamhi Sam- f luences. Daily Puja or the othertwo fingersstretch- mathan.' prayer (Paraabhakthi)accor- ed) and the exhalationls , diiig to tradition and respect regulated,in the first round Praanaayamashould be to the Acharyawould help a throughthe right nostril and practised without kapaala- long way in maintaining in the second through the bhaatior Bhastrika.lt should mental equipoise for an left nostriland so on alterna- also not be interspersed expectantmother.

January'81 51