Asanas -
Yoga rules
We have already briefly referred to one of the fundamental differences between
any system of western physical culture and the body exercises which form a part
of the system of Hatha Yoga. All of these exercises, including the Asanas or
Postures, are closely connected with a certain direction of the consciousness
and the control of breath. It must never be forgotten that apart from the purely
physiological effects of the Yoga exercise they are chiefly meant the develop
the mutual interplay of the forces between body and soul. The mental effect is
increased if the exercises are performed with eyes closed.
The Asanas should preferably be executed on a fairly hard surface, a small mat
or carpet, exclusively used for this purpose. The Yogi begins his exercises with
prayer and meditation.
We have already spoken of the sitting postures in our chapter on "How to Sit",
but since these postures properly belong to the Asanas, we shall repeat and
complete their description here.
1. Padmasana (Lotus Seat) - We sit on the floor, right foot on
the left thigh, left foot across the right on the thigh. The more we press the
foot backward against the groin, the more easily we shall succeed. This sitting
posture is not an easy one for western men and women, but children learn it
rapidly and women more easily than men. Practice and patience will overcome the
difficulties, however, and once achieved, the Padmasana posture will be found
most restful.
In India the lotus is the symbol of purity and self assurance. Padmasana
represents the perfect balance of the lotus flower floating in white splendour
on the waters of a silent pond. The perfect symmetry of this posture increases
the harmony of the distribution of forces, maintains the balance of the positive
and negative currents and, combined with breathing exercises regulates the
effect of these currents. Padmasana is the best posture for all breathing
exercises which are performed in a sitting position. We concentrate on the
heart, sit motionless and straight, close the eyes and subject our thoughts to
our will, breathing evenly. In this way we store a supply of free energy. The
effect can be compared to the damming up of a great stream, the dammed up waters
of which represent immense power. Regular practice of this posture will insure
mental and physical stability and quiet the nervous system. Its effect, of
course, varies with the breathing exercises which are performed at the same
time.
If you do not succeed in placing both the feet on the thighs at the start, keep
one foot on one thigh for a while and change. Or you can place the right foot on
the left thigh and the left foot underneath the right thigh, a more comfortable
posture. Yet another variation consists in placing the left heel at the
beginning of the right thigh and the right heel at the beginning of the left
thigh. This is called Samasana.
2. Sidhasana - This is sometimes called The Perfect Pose and comes next
to Padmasana in importance. It is easier than Padmasana and can be practised in
its place if Padmasana should prove impossible or too tiring. Sidhasana is
considered the ideal posture for meditation and contemplation. It is practised
by Siddhas, perfect yogis, whence its name.
Execution: We sit on the floor, the left foot in front of us, then pull the
right foot across the left so that it comes to rest on the left thigh.
3. Vajrasana - This is called the Adamantine Pose; it resembles somewhat
the Nimaz posture in which Moslems sit for prayer. To do it we kneel, then sit
on the heels so that the calves touch the thighs. The whole weight of the body
is put on knees and ankles which maks it rather difficult to execute at first.
But the pain in the knees and ankle joints will soon disappear and in time they
become very elastic.
4. Yoga-Mudra - Mudra is the Sanskrit word for Symbol and Yoga-Mudra
symbolizes in its pose the prostration of man before the Creator.
We sit in lotus-seat, Sidhasana, or Vajrasana. We take a complete breath and,
exhaling, we bend slowly forward as far as we can, if possible until the head
touches the ground. In this position we remain as long as we can without taking
breath and then, inhaling, return slowly to sitting position and exhale. With
the left hand we grasp the right wrist behind our back. The exercise is repeated
two or three times.
The principal effect of the Yoga-Mudra is the gradual re-placement of the organs
of the intestinal cavity which have lost their proper place through constipation
and degeneration of the stomach and intestinal nerves, into their proper places.
This is achieved by means of outer and inner abdominal pressure. Yoga-Mudra also
develops the stomach muscles and strengthens the nerves of the loin. Its mental
effect is considerable; it promotes humility and submission under the divine
will.
5. Supta-Vajrasana - This exercise is really a variation of the sitting
posture Vajrasana and is called the "sleeping posture". In order to do it well,
it is necessary to master Vajrasana because the strain on the knees is
considerable.
With feet backwrad, knees on the ground, we sit between the two heels. With the
use of the elbows we bend backwards until the head comes to rest on the hands
locked behind the neck. We breathe quietly and remain in this position as long
as we can without undue tension. Attention is concentrated on the solar plexus.
Supta-Vajrasana makes the spine elastic, stretches the stomach muscles and
stimulates the nervous system. It is a regenerating exercise of excellent effect
for people with dulled nerves and sluggish glands.
6. Ardha-Matsyendrasana - Ardha means half, indicating that the exercise
was adapted from an original posture which proved too difficult to be
incorporated into the system of Hatha Yoga. It takes its name from the Yoga
Matsyendra who is said to have been a disciple of Lord Shiva. A legend says that
once Shiva went to a lonely island. There he instructed Parvathi, another of his
disciples, in the mysteries of Yoga. A fish that happened to be near watched the
teachings. When Lord Shiva saw this, his heart was touched and he changed the
fish into a perfect Yogi and called him Matsyendra.
This is probably the only exercise specially devised to strengthen the spine by
means of a left and right twisting movement. Even the adapted half posture
presents certain difficulties for the beginner and for this reason a variation
has been developed known as Vakrasana (screw posture), which we shall describe
later. The Ardha Matsyendrasana exercise is executed as follows:
Sitting on the floor, we place the right heel against the beginning of the left
thigh. The right leg rests horizontally on the ground. Now the left foot is set
over the right thigh. The spine is turned right, the right arm is placed before
the left knee and the right hand seizes the left ankle. Now we turn spine and
head slowly to the left. With the left arm we reach backwards and with the left
hand we seize the left knee. We concentrate attention on the spine and breathe
rhythmically. We stay in this posture until we instinctively feel that it is
enough. The exercise is then repeated in the opposite direction.
The spine can only be kept in perfect condition if it is exercised in every
direction, forward, backward, right and left. A number of Yoga postures, as we
shall see, exercise it in all these directions. The foregoing exercise twists
and bends it from side to side. It corrects deviation from the spine, has a
beneficial effect on the whole nervous system, on liver, pancreas, kidneys and
intestine. Circulation in the spine and its nerve centres is stimulated. It is
one of the most useful exercises in the rich collection of the Asanas.
Easier variations are known under the names of
7. Vakrasana - With outstretched legs we sit on the floor. We pull in
the right leg so that the thigh and knee are pressed firmly against the stomach
and thorax. The right foot is lifted over the outstretched left leg and placed
on the ground next to it. The two palms, fingers outwards, are placed on the
floor. Concentrating the mind on the spine, we take three complete breaths and
change feet. This is repeated several times. The main effect of this exercise is
the same as that of Ardha-Matsyendrasana.
In another variation the position is the same as in the foregoing, right leg
pulled up and placed across the left. But here the head turns to the right, so
that the spine participates also in this slightly twisting movement. The
outstretched right arm is placed behind the back, the left arm and hand before
the right knee. The left hand placed lightly on the ground so that the upper arm
presses the right leg backwards. Concentrating on the spine, we take three full
breaths and change feet, repeating opposite direction.
8. Matsyasana - This is the fish posture. We sit in Padmasana or
Sidhasana and with the aid of the elbows lie backwards, arching the chest so
that the crown of the head comes to rest on the ground. Hands behind the head,
we breathe easily, avoiding all tension. Concentration is on the thyroid.
Matsyasana eliminates stiffness of the neck and exercises muscles of the neck
and back. Circulation in the neck and its organs is increased, making this
exercise valuable in case of colds and inflammation of the tonsils.
9. Pashimottana - Lying on back, we bend the arms backward. Inhaling, we
rise slowly, holding arms above head, then, exhaling, we bend slowly forward as
far as possible. The knees must remain rigid. Head is bent on knees, elbows to
the ground. Inhaling again, we raise ourselves and return to original position.
Exhaling, we place arms next to body. We concentrate attention on the solar
plexus.
Young people with very supple spines can touch the knees with the forehead. For
older people with more rigid spines, it may take a little while before they can
bend that far forward. Those who find it too difficult to do the full
Pashimottana can do a half posture with one leg and one hand and then with the
other leg and hand. As soon as the spine has become more supple, the complete
posture should prove much easier.
This exercise is a wonderful gymnastics of the intestinal organs; the stomach
muscles are strengthened, as they remain contracted during the entire exercise.
The functioning of the organs of the abdomen, the loins, small of the back is
controlled by a nerve centre called lumbo sacralis and two other small plexi.
All these are exercised by Pashimottana. It prevents functional disturbances of
the stomach, liver, kidneys and intestines. It is invaluable as a preventative
of constipation. Liver and kidneys are stimulated and with them, the appetite.
It is almost as specific against obesity and reduces the abdomen and develops
slender hips. The sexual organs, rectum, prostate, uterus and bladder,
respecively their nerves are amply supplied with blood and stimulated thereby.
The spine becomes supple.
The exercise is rather difficult to begin with, especially for men. But practice
will render the spine gradually more elastic. In view of its manifold advantages
and the unrivalled gymnastic of the abdominal muscles, Pashimottana is rightly
called a source of vitality. The same exercise can be performed standing and is
then called Padahastasana.
10. Uddiyana-Bandha (Contraction of Abdomen). Standing, with legs apart,
body bent slightly forward, hands with outstretched arms put on thighs, we take
a complete breath and slowly exhale. The abdomen is then contracted as though
the intestinal organs had to be lifted up to the diaphragm. Pressing the hands
on the thighs, tensing the upper back muscles will be of help in this lifting
movement. Continuous practice will bring proficiency. This exercise is to be
performed with an empty stomach only.
Practically all of the Yoga postures are at the same time exercises in
combatting intestinal sluggishness. It must not be forgotten that in most cases
constipation is the consequence of chronic intestinal catarrh. Against this
"fashionable illness" of modern civilisation, India has given us the sovereign
remedy of the two Asanas: Uddiyana Bandha and its variation, Nauli. In these
postures, the intestines and diaphragm are lifted, the intestinal contents are
compressed thereby favouring peristalsis, the nerves regulating intestinal
movement are stimulated. This exercise is also a preventive of a lapse of
stomach, of the intestines and uterus. It can be practised in a sitting posture
(Sidhasana) as well.
Of Uddiyana Bandha, Swami Sivananda, who conducts a famous Yoga school near
Rishikesh in the himalays, says: "Uddiyana is a blessing to humanity. It imparts
health, strength, vigour and vitality to the practitioner. Uddiyana and Nauli
stand unrivalled amongst all systems of physical culture in the east and west."
11. Nauli - This posture is a variation of Uddiyana Bandha, the
isolation of the rectus muscle of the stomach. There are really four variations,
isolation of the central rectus, right rectus, left rectus and finally a
turning, circular movement of the rectus called Nauli Kria.
All these exercises belong to the more difficult ones. The rectus abdominis and
the other stomach muscles have to be contracted and then pressed forward until
they protrude, which is a difficult thing to do, as these muscles are not
ordinarily subject to our will. The exercises are practised like Uddiyana. We
inhale a full breath and exhale strongly. We then do Uddiyana, at the same time
contracting the stomach muscles, the two recti, pushing them out and forward. In
order to isolate the right or left rectus we bend to the right or left. If
necessary, we can help the isolation of the muscles with a pressure of the hand
on the abdomen.
The mastery of the exercises may take weeks or even months and the help of a
teacher may be necessary. The most difficult one is Nauli Kria, the circular
movement of the stomach muscles. After having done Uddiyana, we move the hips
like in a hula-hula dance and transfer this slow movement of the stomach to the
isolated rectus muscles. The exercise is performed after exhalation and without
breathing. Take a full breath after completion.
The effects of Nauli are those of Uddiyana. All thes organs of the intestinal
cavity receive an automatic massage and their activity is stimulated.
Involuntary ejaculation is prevented.
12. Trikonasana (Triangle Posture). We stand erect and keep legs two
feet apart. We lift the arms sidewars to shoulder height, palms turned upward
and inhale. The arms should be parallel to the ground. Now bend slowly to the
right and exhale. The left knee must be kept straight and stiff. This is
important. Touch the right foot with the fingers of the right hand. In this
position the arms are stretched out vertically, face is turned upwards.
Inhaling, we raise the body and exhaling, we turn to the left. We repeat a few
times and finally lower arms, exhaling. The attention throughout is concentrated
on the spine.
Trikonasana gives very good lateral exercise to the spine. Yoga pays particular
attention to the health of the spine, since a healthy spine favours the sitting
postures and meditation. This Asana tonifies the spinal nerves and the abdominal
organs and is a help in the relief of constipation.
13. Bhujangasana- Bhujanga in Sanskrit means cobra. In this posture, the
raised head and body resemble the raised hood of a cobra, whence the name.
Lying flat on the stomach, we place both hands, palms downard, just below the
shoulders and elbows and relax all muscles and are at ease. We then take a
complete breath, slowly lifting our head as far as we can. We then lift and bend
shoulders and body steadily backwards without the aid of the arms which are used
as supports. Now we feel the pressure from the neck slowly descending the spine
as we bend even farther back. In the last phase of the movement it is
permissable to help with the arms, but the lower part of the body must stay
close to the ground. Holding our breath we stay in this position for a few
seconds and then glide back down to the original position while we exhale. We
concentrate attention first on the neck, then following the spine down th small
of back. Repeat several times.
This posture increases inter-abdominal pressure and stretches the rectus muscles
of the abdomen. The spine and the sympathetic nerve cells receive a fresh supply
of blood. The spine gradually becomes more supple and in time curvatures of the
spine are corrected. The effect also extends to the lower abdominal back
muscles. All the vertebrae and ligaments are stretched and put to work. On the
nerve chains situated near the spine, this exercise has a powerfully stimulating
effect. The blood circulation in the kidneys is quickened and kidney stone
formation is prevented. During the exercise the blood is pressed out of the
kidney basin and when the body returns to the original position, a stream of
blood floods the kidneys and eventual deposits are washed away. The thyroid is
stimulated. Bhujangasana, like most of the Hatha Yoga postures differs from the
usual western physical culture exercises in that it requires a "holding out" for
a certain length of time in a given positions.
14. Ardha-Bhujangasana - We rest on the left knee, put the right foot
forward until the leg stands straight. Full Yoga breath. Exhaling, we put the
weight from the left knee on the right foot and lower the body until hands touch
the ground. The spine is held stiff. We remain in this position for a few
seconds without drawing breath. Then we rise, inhaling. This we repeat three
times and change feet. In a variation of this exercise, body and head are turned
to left and right. This Asana is designed to maintain and enhance flexibility of
the bone structure and to prevent fatty deposits on the hips.
15. Salabhasana - This posture resembles a locust and its name derives
from the Sanskrit wordd for locust which is Salabh. Lying flat on the stomach we
make fists and place them on the ground next to the legs. Forehead and nose
touch the ground. Now we inhale deeply, hold our breath, press the outstreched
arms and fists firmly against the ground and lift the legs from the hips as high
as we can. We keep this posture for a few seconds and then bring the legs down
slowly and exhale. A considerable effort is necessary to execute this exercise
and it should only be done gradually and without forcing. The mind should be
concentrated on the lower vertebrae.
The effect of this posture is surprising. As a result of the unnatural way of
life of most people, and ever increasing number are suffering from chronic
constipation. Lack of exercises causes a relaxation of the intestinal walls, due
to insufficient blood circulation in these parts and enervates the intestinal
nerves. Most of the Yoga postures have a beneficial influence on the intestinal
activity, but among them, Salabhasana is probably the most effective and will
radically do away with the most obdurate cause of constipation. The concentrated
contraction of the abdominal muscles affects also the digestive glands and
increases the blood supply of the mucous membranes. At the same time,
Salabhasana greatly strengthens all the back muscles. Incidentally, it does away
with lumbago.
There is a variation of Salabhasana which requires less effort and which can be
practised if Salab proves too arduous or as training for it. It is called
Ardha-Salabhasana As the name indicates, (ardha meanding half) it is executed in
the same way as Salabhasana except that instead of lifting both feet together,
we alternate lifting of the feet. The effects are about the same.
16. Dhanurasana - This is the bow posture, from dhanur, which means bow.
The body in this exercise resembles a bent bow. Lying flat on the stomach, we
reach back with both hands, after having bent the legs, and seize the ankles. We
arch the back inwards and remain in this position as long as we comfortably can,
breathing slowly and concentrating on the lower back. The knees should be kept
close together. The whole body rests on the abdomen and the Dhanura posture
should therefore be assumed with an empty stomach only. Once we have gained some
proficiency, we can impart a sideways and forward and backward movement to the
body.
This exercise has a stimulating effect on the glandular system, especially also
on the sex glands. Men as well as women suffering from reduced sexual activity
will greatly benefit by it and will retain their youthful vigour until an
advanced age. The stimulation of the thyroid enhances the development of this
gland and for this reason children with somewhat retarded mental development
should practise this posture daily. It is also recommended in disturbances of
menstruation. The whole spine and all of its nerve centres are strengthened
thereby and rendered more supple. The stimulating effect of this posture on the
glandular system as well as the flexion and contraction of the muscles makes it
one of the best reducing exercises. This effect is enhanced, if during the
exercise we rock back and forth, or sideways. Dhanurasana seems difficult at
first, as the untrained spine is stiff and will not bend at once, but practice
will soon overcome the difficulty. For people obliged to sit through most of the
day, it is a blessing as it eliminates all pain and fatigue. It should be
avoided in cases of excessive glandular functioning of any sort.
For curiosity's sake only, we mention another posture called Akarashana
Dhanurasana although the resemblance with the exercise described above is only
faint. But its effects are those of Dhanurasana.
In this we spread the legs in a sitting position and catch the right toe with
the left hand. We slowly bend the left leg and bring the toes to chin level and
the knee near to the left armpit. Now the left thigh will touch the abdominal
region. Finally we seize the left toe with the right hand and draw the elbow
back as far as possible.
17. Mayurasana - Mayur means peacock in the Sanskrit. The posture
resembles a peacock spreading its tail feathers. It is one of the more difficult
Asanas and demands physical strength, corresponding as it does, to a gymnastic
exercise on parallel bars.
We kneel on the ground and sit on the toes. Then we raise the heels, join the
two forearms and place the palms of the two hands on the ground. The palms are
turned outward. This is to steady the forearms which have to support the body in
the ensuing elevation of the trunk and legs. The elbows, close together, are
pressed against the stomach. Now we lift the head, bring down the abdomen
against the joined elbows, stretch the legs, so that the arms are our only
support.
Beginners will find it difficult at first to keep the balance. It may be well to
place a pillow in front to cushion a fall forward. If it seems to difficult to
stretch the two legs at one stroke, we can stretch one leg at a time. When
completed, head, trunk, legs and feet will be in one straight line and parallel
to the ground. We retain the breath for a moment in raising the body, hold the
posture for a few seconds and exhale.
Mayurasana is principally an exercise of balance. It has a regenerating effect
on the nerves of the abdomen and the abdominal cavity, stimulates the intestine
and combats constipation. It belongs to the exercises increasing inter-abdominal
pressure which, together with increased blood circulation, contributes to the
strengthening of the abdominal organs. The functioning of the pancreas is
stimulated, thereby preventing and even curing diabetes.
18. Sarvangasana - In Sanskrit "sarva" means whole and "anga" means
body. Sarvangasana, therefore, is the posture engaging all parts of the body.
Indeed it belongs to the most important Hatha Yoga exercises. Its effects extend
to the entire body and it has such a beneficial influence that everybody should
perform it several times daily. The secret of its extraordinary effect is partly
due to the fact that in this posture, we receive the cosmic radiations in
reverse. The earth releases negative radiations while from the cosmos we receive
positive rays. In our ordinary posture we therefore receive negative radiation
through the soles of our feet and positive radiation through the top of our
heads. In the Yoga exercises called Sarvangasana, Viparita-Karani and Sirshasana
(which see) the effect is in the reverse. This in part, explains their curative
effect.
To execute Sarvangasana we lie on our practice blanket, on the back. The
outstretched arms and hands, palms downward, are pressed against the ground. We
slowly lift the outstretched legs to a vertical position without bending the
knees. Then we lift the body and support it with both hands in the small of the
back, until the body and feet are brought into line and stand vertically. The
chin is pressed against the chest in what is called Julandra-Bandha, chin-lock.
We breathe lightly and remain in this position as long as we feel like it, only
a very short time to begin with. Shoulders and neck should touch the ground
closely, the legs kept straight. Now we lower the legs slowly and gracefully
until we return to original position. We rest for a minute, breathing evenly.
During the exercise, concentration is on the thyroid, on the front lower part of
the neck.
As you can see, this important exercise is so simple that every child can do it.
Twice daily practice of Sarvangasana for two months will bring about a decided
change for the better in blood circulation, general metabolism and mental
attitude. In order to appreciate these effects, we must first take into account
the merely physical influence of this posture. As we have mentioned, it
transmits to us the earthly and cosmic radiations in reverse order. The same is
true for the gravitational forces. The organs which in standing position are
above and therefore receive a lesser blood supply, - since the heart has to
overcome gravitation and pump the blood into the organs of the neck and head -
these organs are now placed below. The blood can thus flow into them without any
special effort by the heart. In Sarvangasana, the heart is at rest, such as it
enjoys not even in the horizontal position. At the same time the lungs and all
the organs of the neck receive a renewed supply of blood. In pressing the chin
against the chest we prevent an all too strong influx of blood to the head while
abdominal breathing prevents stagnation. Nevertheless, the blood vessels of the
neck are filled with blood, so that the hilus, tonsils, thymus and the lungs
receive ample nourishment. For this reason, Sarvangasana is the most effective
rejuvenator of these organs.
The thyroid is the organ of
intercalation
in time; it regulates our movements, speech, power of thought etc. People with a
defective or poorly functioning thyroid are unable to compete with their
fellows. They are always late, because their time-sense is defective. Their
heartbeat is slow and all their other functions are retarded. People with
excessively functioning thyroids, on the other hand, are always in a hurry, they
breathe rapidly; their heartbeat is too rapid and their manner of speech is
often unintelligible. These deviations from the normal are corrected through the
practice of Sarvangasana and some other Asanas which we shall describe
hereafter.
The organs of the abdomen which, in the normal body position, due to the law of
gravity are abundantly supplied with blood, are now placed above and thereby,
for a while, receive a lesser supply of blood. The blood vessels contract and
regain their elasticity. Medical research has shown that the blood vessels have
a surprising capacity for regeneration. Sufferers from varicose veins and
haemorrhoids will experience great improvement through the practice of this
exercise. The enlarged veins are reduced to normal size. People whose work
obliges them to stand for long hours will derive great benefit from Sarvangasana.
Sarvangasana is particularly beneficial for women. It rests the reproductive
organs, liberating them for a time from an excessive blood supply. For this same
reason, Sarvangasana is highly recommended to young people during puberty or for
those whishing to live a celibate life as it prevents undesirable erections and
ejaculations.
Sarvangasana has no ill effects. Lost youth, vitality and energy gradually
return. The functioning of the glands of internal secretion is normalized and
the whole organism regenerated.
If you desire healthy mental development for your children, let them practise
Sarvangasana daily, morning, noon and night. Their bodily growth depends to a
great extent on the thymus gland, on which Sarvangasana has a tonic effect.
Adults, on the other hand, practise it in order to maintain a youthful vigour
until late in life. Old age does not have to signify sickness and decrepitude.
Yogis and their western disciples have proven the contrary. It is indeed
possible to maintain a perfect body up to a ripe old age.
19. Viparita-Karani - Viparita = reverse, Karani = effect. As the name
of this exercise indicates, and as already mentioned in the description of
Sarvangasana, we receive the cosmic radiations in reverse fashion in performing
it. At the same time, the name refers to the reversed position of the body and
the reversal of time. In standing on our feet we age, in the Viparita-Karanis
position we are getting younger.
Lying on the back, we lift our feet and, supporting the hips with our hands, we
slowly raise the body to the height of the shoulders. Then we lower the feet a
little above the head - which is what distinguishes this exercise from
Sarvangasana - as well as the fact that that in Viparita-Karani we do not
support the upper body, but the hips. In breathing slowly (abdominal breath), we
prevent too great a slowing down of blood circulation. We remain in this
position as long as we can do so without strain and return slowly to original
position. We practise a few complete breaths before we rise.
The effects of this posture are very much the same as those of Sarvangasana. In
India it is often used as a preventive of Basedow and goitre in children.
Illness of the respiratory organs is prevented, especially if Viparita-Karani is
practised in conjunction with a tongue exercise called Simhasana (which see). In
many exercises, a beginning cold or a tonsil inflammation can be cured in this
way. Viparita-Karani is also a beauty treatment and therefore a favourite of
women; it prevents and smoothes wrinkles; it irrigates the skin with blood and
this natural treatment is worth many an expensive massage or beauty mask.
20. Sirshasana - This posture is considered as the third in importance
among the Asanas. Sirsha in Sanskrit means head and Sirshasana is nothing else
but the familiar "standing on the head". In order to do so, Yoga fashion, we
kneel down and lay the folded hands in front of us on the ground. Bending
forward, we put the head into the open palms. With the aid of the feet we raise
the hips, then the feet, bend the knees and, stretching the legs, we bring the
body into a straight vertical line. We stand on the head. In this position we
stay as long as we can without forcing, breathing evenly. In returning to the
original position, we first bend the knees and assume a kneeling posture,
finally stretching out on the ground. Any sudden movement must be avoided, as
this would nullify the effect of the exercise. For the same reason we should
rest a few minutes before rising, so that the blood circulation may readjust
itself.
Sivananda calls this posture "a blessing and a nectar". The brain receives a
plentiful influx of blood and Prana. The brain is the seat of our consciousness
and a mighty centre of energy on whose perfect functioning depends our human
value. Our intellectual faculties, all our senses, the correct functioing of our
nervous system, all depend on the quality and soundess of the nerve-centres of
the brain. Sirshasana has, for its purpose, the regular functioinng and the
development of the brain.
In the normal body position, the heart pumps the blood into the brain against
the force of gravity. In a horizontal position, the job of the heart is already
made somewhat easier and the blood supply more ample, especially if we take care
to lie flat, without pillow. In Sirshasana this is the case to an even higher
degree.
Many of the nervous conditions affecting modern man are due to an insufficient
blood supply of the brain. The beginning symptoms are rapid fatigue, followed by
progressive loss of memory, nervous trembling of hands and feat, weakening of
sight and hearing, melancholia, depression etc., all disturbances often due to
lack of nourishment of the brain.
The very first attempt at practising Sirshasana floods the brain, the ears,
eyes, nose and mouth, tonsils, thyroid etc. with a rich supply of blood. The
heart is temporarily relieved and rests. The truly remarkable effects of
Sirhasana are almost too numerous to mention. What should by all means be
mentioned, however, is that the dangers sometimes ascribed to Sirhasana are
purely imaginary. Of course, people with high blood pressure should not attempt
to do any of the reverse Asanas, shuch as Sirshasana, Viparita-Karani and
Sarvangasana.
Apart from their beneficial influence on the general state of health, these
three Asnas share another advantage. The brain contains certain nerve centres,
which people of an average degree of development have never used and are
existing in a latent condition. These centres are well known to the Indian Yogi
and he also knows how to awaken and activate them. All of the Hatha Yoga
exercises, but especially Sarvangasana, Viparita-Karani and Sirshasana, have a
stimulating effect on these nerve centres and may awaken faculties unknown to
the average man or woman, such as clairvoyance, telepathy etc. These can be
developed by all serious students of Hatha Yoga. Anyone can develop his nerve
centres to a degree unknown to ordinary men and women if he will take the
necessary time and pains.
21. Halasana - This is the plough posture, hala in sanskrit meaning
plough. For this we lie on our practice blanket with outstreched arms, hands
next to thighs, palms downwards. Like in Viparita Karani, we lift both feet, but
do not remain with the feet in the air. We bend them backward, over the head,
until toes reach the ground. The arms remain where they are. This is the first
phase. The next one is a little more difficult. While, in the first phase the
toes remain close to the head, we must now endeavour to place them farther to
the back. At the same time we breathe deeply and keep the knees straight. In
this second phase, tension in the spine shifts upwards. In a third phase, we
trie to shift the feet still more to the back and at the same time we place the
arms back of the neck. We remain thus for a few moments and then return to
original position.
In Halasana, the inner side of the spine is pressed together and the other side
put under tension. The beneficial effect extends to every vertebra. The nerve
centres and nerve cells along the spine are stimulated, as they receive a more
abundant supply of blood. The muscles of the back are powerfully exercised and
the spine made elastic. He who practises Halasana becomes nimble, agile,
energetic and active. Halasana eliminates fatigue and exhaustion and restores
fresh vigour almost at once. It affects not only the nerves, but also the
vertebrae which are stretched and placed in the correct position. Faulty posture
is corrected by Halasana. In deviations of the spine in children, the exercise
is especially beneficial. For the organs of the abdominal cavity, the sex
glands, pancreas and kidneys it has a rejuvenating effect. It prevents,
naturally, any accumulation of fat on abdomen and hips, so that people who take
pride in their "line" have every interest in practising Halasana, as it will
preserve slimness and elegance of form. Halasana, incidentally, is a wonderful
remedy for headaches. For the development of the spine and back muscles is it
unsurpassed.
Halasana should be practised cautiously; the bending backwards should be done
slowly, carefully and without forcing. With practice, even the stiffest spine
will soon become flexible.
22. Some Eye Exercises - The following exercises are a great help in
maintaining a normal sight and developing a power of concentration.
We sit in Sidhasana posture, take a Complete Breath and then, breathing evenly,
concentrate the glance of both eyes on the space between the eyes, at the root
of the nose. As soon as we get tired, we make the little pause and then continue
as before. We finish with the Complete Breath and relax.
Another exercise is excellent for maintaining the eyes in good condition until
late in life. We sit in Sidhasana posture and look straight ahead of us.
Inhaling deeply, we turn the eyeballs as far as we can to the right. Exhaling
slowly, we return to normal position. Again we inhale slowly and deeply and turn
the eyes to the left, exhaling, we return eyes to centre. This we repeat three
times.
The same effect is obtained in rolling the eyes. We look straight ahead.
Exhaling, we lower the eyes. Slowly inhaling, we turn the eyeballs to the right
and upwards to centre. We hold the breath for a second, then exhaling, we turn
the eyes to the left and downwards to the centre. Again we inhale and turn eyes
right etc. until the circle has been completed three times. After a little
pause, we do the same exercise in reverse direction. Tired eyes are refreshed
and after a few weeks of regular training in this fashion they are regenerated.
In all these eye exercises, it is important that the attention be fully
concentrated, that we practise consciously and slowly.
23. Simhasana - Hatha Yoga does not neglect a single important body
muscle. It therefore cannot forget the tongue. An exercise has been devised for
this organ which will render you practically immune against a number of
afflictions of the neck and throat. It is called Simhasana and is practised
seated and breathing evenly. The tongue is bent backwards and pressed against
the palate. Now the chin is pressed agains the the chest and the tongue
stretched out as far as possible. This we repeat a dozen times, each time
arching the tongue and pressing it against the palate.
A civilized person of our hemisphere would, of course, consider it exceedingly
bad taste to stretch out his tongue. He has not done so since early childhood,
except, perhaps, during a medical examination. Too bad! Just as mere walking is
not enough to keep leg and thigh muscles in good shape, so the exercise given
the tongue in speaking and chewing is not enough. Certain medical experiences
undertaken at a Yoga research centre in India have shown that this tongue
exercise constitutes an excellent gymnastics of the neck muscles and results in
a better blood circulation of the nerves and glands in this region of the body.
The throat receives a kind of massage. The thyroid is strengthened; hearing is
improved; secretion of saliva becomes more abundant and inflammation of the
tonsils is checked. This exercise is usually combined with Viparita-Karani.
24. Savasana - For the sake of completeness we repeat here the
description of Savasana, although we have already discussed it in the chapter on
relaxation. As we saidd there, Savasana is an imitation or adaptation of the
secret of animal relaxation. Since it is practised as a rest after the Yoga
exercises, it properly belongs also here.
Lying on our
back, both arms stretched out near the body, legs outstretched, feet slighly
apart, we relax and reduce breathing. We rest. Then, beginning with the feet, we
first tense and immediately afterwards relax every muscle and group of muscles.
We concentrate our attention on every muscle in turn, first contracting then
relaxing it. We start with the muscles of the feet and work up through calves,
thighs, abdomen, arms, shoulders, neck and head, forehead, mouth, hands, until
the whole body is completely relaxed. We think of nothing except peace and rest.
In this posture the whole nervous system is at rest, the circulation is
harmonized, distribution of blood regular. The venous circulation is easier,
high blood pressure diminishes. The heart feels at ease. It is said that ten
minutes of this complete relaxation, with reduced breathing, with the attention
concentrated on the idea of rest is worth a whole night's sleep. ... Savasana
might be called active passivity since we draw all activity of the self into the
heart and thus obtain somewhat the same condition as in sleep - but fully awake.
24a. Advasana - This is a variation of Savasana with the same benefits.
Instead of lying on the back we lie on the stomach, hands at the sides, abdomen
and chest well to the ground. Relax as indicated under Savasana. Keep the right
cheek to the ground for a while and then the left cheek.
24b. Jeshtikasana - This is another exercise for relaxation. The only
difference, in this posture we keep the hand by the side of the head instead of
placing them alongside the body.
And thus we have come to the end of the Asanas, at least of those which are
important and sufficient to attain the goal of Hatha Yoga in preparation for the
higher Yogas, of which we shall speak presently. The exercises described can be
mastered by all, old or young, man, woman and child. It is, of course,
impossible to practise all of them during the same session. A schedule at the
end of this chapter will show you the best combinations to follow.
Merely for the sake of information we shall describe a few Asanas of a more
complicated nature, such as are practised by advanced Yogis. It may amuse you to
try them as you would an exercise in acrobatics. That is really all they are,
and whether you master them or not is of no importance as far as your progress
in Yoga is concerned. The exercises given above will assure you of that.
Gomukhasana - The name comes from the sanskrit word Gomukha which means
cowface. The posture is said to resemble the face of a cow, although,
personally, we do not quite see it that way. Anyway, here is how it is done:
The left leg is turned under and we sit on the left heel. The right leg is
placed in such a way that the right knee comes to stand above the left knee and
the right foot, sole inwards, is placed in close contact with the left thigh. We
sit erect. Now we make a finger-lock of the index and middle fingers of each
hand at the back, which is no easy matter! But it can be done, and women and
children, as a rule, succeed more quickly than men. The left hand is taken to
the back, the left index finger raised, the right index finger is streched down
inwards and catches hold of the left index finger. This lock is kept as long as
possible while breathing easily. The body should not be turned, head and chest
kept straight. Change hands and legs alternately.
It is said that this Asana cures rheumatism and sciatica, muscular pains in the
back and neuralgia of the legs and thighs.
Garudasana - Garuda is the eagle and Garudasana the eagle posture. To do
this we stand quite straight, placing the right leg firmly on the ground. Now we
lift the left leg, so that the left thigh crosses the right thigh. The left calf
and foot wind around the right leg "like a creeper winds around a tree", as
Sivananda puts it. The same procedure is followed with the arms, one arm winding
around the other. The palms of the hands should touch each other. The hands are
kept in front of the face. Legs and hands are changed alternately. Some Yogis
succeed in bending the leg and touching the ground with the toes of the
encircling leg. It is said that the hands and legs are lengthened by this Asana.
But it is really an exercise in balance.
Chakrasana - This posture is often demonstrated by Fakirs in Indian
streets. It can only be performed by a person with a very flexible spine. As it
resembles a circle, it is called Circle posture, Chakrasana in Sanskrit.
Standing, the hands are raised above the head. Slowly we bend backwards. When
the hands reach hip level, the legs are slowly bent at the knees. Carefully we
bend even more until we are able to touch the ground with our hands. It is
evident that anyone practising this posture and succeeding in it will have
perfect control of his body. To Indians, elasticity of the spine means
everlasting youth.
Having arrived at the conclusion of the description of the Asanas, there will be
no doubt readers who have the impression that some of the Hatha Yoga exercises
are not very different from western physical culture exercises and that others
are mere acrobatic stunts. Such an opinion is not entirely unfounded and even
Indians have held or are holding it. The nineteenth century Indian Saint
Ramakrishna thought that the purpose of Hatha Yoga was long life and the
acquisition of occult powers. He thought that it had to do with the body only in
that it tried to subject the power of Prana to the service of the physical
organs. He pronounced Hatha Yoga bad and Raja Yoga good, forgetting that Hatha
Yoga, properly understood and properly practised, is merely a preparation
for the latter. There are, of course, practitioners of Hatha Yoga who practise
the art for the sake of physical prowess alone, like the Yogi who prided himself
in knowing by heart the dozens of Asanas. Most assuredly, the physical strength
imparted to the body by regular practice of the Asanas is by no means to be
despised. Remember only that this is not a goal in itself, but merely a means to
the development of the whole personality. The body is an instrument. Hatha Yoga
tunes it so that God may play on it.
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