Yogchetana: Author and Publisher

YOGCHETANA
Author and Publisher

Yogacharya Dilip Dholakia,
- Aankan Apartment,
Nr. Govardhan Party Plot,
Thaltej Village,
Ahmedabad 59.

Contact: Home: 07926852310 //079 26404829.
Mobile: 9898287627.

Mail ID: info@ ijyogtherapy.com
Website : http://www.ijyogtherapy.com

Patel Meenaben Pravinbhai
2-A, Motiram Bhikhabhai colony,
In front of Natubhai Apartment,
In the street of Sharda High School,
Navrangpura, Ahmedabad
Phone : 26561164 // 26430709

Cancer can be cured with YOGA!
Hundred Pranam to & Respected Dilipbhai Dholakia!

Before a year, my health was the worst physically and mentally. I was
operated for uterus cancer, four organs were removed. Then I took radiation
therapy. Due to radiation, I had ulcers in intestine and there was heavy
bleeding with stool.

During that time, accidentally I got introduce to Mr. Dilipbhai (Ishwar Bhuvan,
Ahedabad). (He does Yoga camps and prepares yoga teachers). He advised me
for performing yoga. (Aasana Pranayam Meditation).

At the same time, Dilipbhais yoga camp was going to be started. I started to
learn yoga in his vicinity. At that time, I was not able to perform any aasana
(yoga postures), but I got a lot of enthusiasm by listening the first lecture of
yoga by Dilipbhai. Dilipbhais words gave me a great will power & mind power
to me and I got a new direction of life.

I started Shavasan, (meditation) and pranayam slowly and gently. The words
of shavasan taught me the art of living. The enthusiasm of life increased;
otherwise, cancer means the summons of death.

My Yoga practice was continued and simultaneously Dr. Shaileshbhai Talati
(Cancer Surgeon) also inspired me to continue it. During the same time, I
undergone through sonography, CT scan and colonoscopy. As shown in the
report, there was a tumor in the intestine.

Again I informed to Dilipbhai about the report. What to do? Dilipbhai consoled
me a lot and advised to continue yoga with positively. The words of Dilipbhai
increased my enthusiasm again. I got consolation and continued yoga and the
time passed. After some period of time, my family members decided for the
operation of intestine. Date was also fixed. Simultaneously yoga study was
going on. I felt better also.

Before the operation for the exact location and size of the tumor, again we did
sonography and colonoscopy. He gave me the report that there is me tumor.

There was no boundary of joy in our hearts my, all of my family members,
relatives and friend circle.

The credit of this happiness goes to Dilipbhai and his yoga knowledge.

Again thousands of Pranam to Dilipbhai Dholakia! I definitely believe that my
intestinal tumor and bleeding in stool has been removed only and only by yoga
practice. Finally, I would like tell, I am enjoying the best health with yoga
practice. I am taking good enough food (My appetite is good) and do regular
yoga practice. With this, I have given my name, address, photo and address. If
any one wants to talk about the same point or wants advice, he and she can
contact me.

Necessary I nstructions for Yoga Practitioners:

1. Just by reading the book, yoga should not be performed. In the beginning,
yoga should be studied / performed in the guidance of with a knowledgeable
yoga teacher / faculty. Yoga practice done with wrong methodology can
harm the health of body and mind.
2. During yoga practice one should read the best literature of yoga not for
erudition, but for proper understanding, (discretion / modesty/ etiquette).
3. Yoga is not attained just by learning and getting proficiency in aasanas
(postures), pranayam, meditation and cleansing processes. One can
progress in yoga only by regular practice done with spiritual point of view.
4. There are many aasanas (postures), pranayam, cleansing processes and
Mudras (artistic yogic attitude of the body). All the things are not for all
the people. All the people can do everything. It is not there and to do
everything is not required also. The yoga student should learn according to
his / her own necessity, with the help of the teacher.
5. If there is excessive tiredness, any pain or mutation / uncomforting in the
body, one should take advice of the proper person.
6. Some yoga teachers or writers find out new techniques of yoga and do &
teach. One should not do these types of experiments.
7. Every kriya (Yogic process) should be performed in a specific sequence. As
for example, in the beginning of pranayam kumbhak (retention of breath)
should not be done. Practice of only purak (inhalation) and rechak
(exhalation) should be done. After a long study kumbhak (retention of
breath) should be done under proper guidance of any knowledgeable person.
For kumbhak (retention of breath), Udiyan bandh (retraction of
abdomen), Mul bandh ( retraction of anus) and Jalandhar bandh (chin
lock) should be practiced. Because as Pranayam is purifying like fire, it is
afflicting also, if it is practice wrongly. And the same thing is there for some
postures like: Sarvangasan (Shoulder Stand) and Shirshasan (head
stand) like tough postures. These tough postures should not be practiced
directly. In the many processes of the yoga, there is a proper sequence.
8. At the very young age, children should not be taught yoga. At the age of 10,
the children can start with simple postures. Children should not be taught
Sirsasan (Head stand), Mayurasan (Peacock Posture), Sarvangasan
(Shoulder stand), Salbhasan (Grass Hopper posture) or cleansing
processes or pranayam with kumbhak (retention of breath). Special
advice of proper person should be taken for the exceptional case.
9. Forces of stool and urine should not be stopped during yoga.
10. In some illness yoga practice should be done only with the guidance of a
proper person.
11. One should not be crazy for many of the achievements.
12. Dont stop if you experience something. Get advice from the proper
person and continue.

13. If you feel trembling, shortness of breath or convulsions, do not
perform tough study. Do practice under proper guidance.
14. Yogin (Yoga student) should remember the points indicated in
Hathyoga Pradipika about what to follow (do) and what not to follow
(do).
15. Meaning: Overeating, excessive excursion, unnecessary speaking and
following the rules rudely, over public relations and unsteadiness by
these six faults and yoga destroys.
16. Sanskrit verse: Meaning: Enthusiasm, bravery, patience, philosophy,
firmness and giving up excessive public relations - these six virtues
help to progress in yoga. Yoga is achieved.
17. Wear loose fitting clothing during yoga practice.
18. Feel gravity.
19. Do yoga practice at well-ventilated place. Dont do it at the open place
where one can feel much wind.
20. Do yoga according to your own capacity as you do not become fatigue.
21. One should use own carpet with enough thickness. With thin carpet,
there might be back pain. So, there should be a proper carpet.
22. With a calm mind and without anxiety do yoga.
23. Go in the final position of yoga without hastiness and jerking the body.
24. Yogasan is a situational phase. It is not an exercise. It is a psychosomatic
exercise. So do with proper involvement.
25. There are three stages in yogasanas (postures).
! To go in the aasana,
! To maintain the final pose, and
! To come back.
All three stages are important. Do not force yourself to reach in the final
pose.
26. One should maintain the final pose of the aasan easily and with ease - not
by forcing.
27. Start with simple aasans and go towards tough aasans.
28. Do the aasans regularly.
29. Aasans should be done with empty stomach. After half an hour of taking
liquids (tea milk coffee) and after taking food after 4 to 5hours.
30. Maintain the sequence in yogasans. Many aasans have complementary
aasans. We can get more benefits with it.
31. Remove spectacles, wrist watch, belt.
32. Aasans should be performed after taking bath. Improved blood circulation
decreases rigidity. So, perform aasans after taking bath.
33. Women should not perform aasans during 4 days of menstruation.
34. After hard working or heavy exercise, aasans should not be performed.
35. The age, physical capacity, flexibility of body, diseased condition of every
one is different. So do not compare yourself with others.

36. During aasans, body muscles with three types.
! Active muscles: The muscles, which actually work during the
aasanas.
! Relax muscles: The muscles, which do not do anything during the
aasanas.
! Supporting muscles: The muscles, which help to the active
muscles for performing aasanas.
The part which is not working in the aasanas, make it relax. So, there will
be less spending of energy.
37.Five virtues are necessary.
! Enthusiasm
! Bravery
! Patience
! Firmness
! Continuity
38. Women should not do aasanas from the fourth month of pregnancy. If
there is a normal delivery, perform yoga after one month and if there is
C.S. delivery, perform yoga after four months with a guidance of
knowledgeable person.

I mportance of Diet in Yoga:

1. Take satvik diet.
2. Take food with temperance. Chew a lot.
3. Eat twice a day only. Dont talk during eating. Be present in eating with
mind.
4. Eat for the health, not for taste.
5. Drink water at least after half to one hour of taking meal.
6. People with less digestive power should take less protein in their diet. People
suffering from constipation, should not eat all types of pulses (except mug
dal), potatoes, brinjals, onions.
7. Give up all the (soft) drinks. Pure water is equivalent to ambrosia. Smoking,
drinking wine and tobacco are harmful.
8. Keep a fast once in a week only with water. If you cannot, take fruit juice
only.
9. Do not eat Mendo and its products. (Mendo extremely fine wheat flour).
Dont eat bakery items also.
10. Maintain the fix timings for eating and sleeping.
11. If it is possible, eat before sunset. Dinner should be light not much
heavy.

Mainly there are three types of Aasanas:

1. Meditative:
! Padmasan (Lotus Posture),
! Siddhasan (Perfect Posture),
! Swastikasan (Prosperous Posture) and
! Samasana (Derivative prosperous posture).

2. Relaxive (Relaxation providing):
! Shavasan (Corpse Posture),
! Makrasan (Crocodile Posture).

3. Cultivative:
For the cultivations of the body and maintain the body. (All other postures
are included here.)

" Satguru ( Devotional Teacher - Spiritual)

Yoga is Spiritual Science and here, Satguru (Devotional Teacher
Spiritual) is inevitable. Without a Guru, information can be achieved, but
knowledge is not possible. Knowledge and experience are the internal
matters. Without proper guidance, you cannot go inside as we are extrovert
personalities. If one wants to turn all five wandering senses inside, the
Satguru (Devotional Teacher Spiritual) is inevitable. To understand yoga,
Satguru (Devotional Teacher Spiritual) is inevitable.

Yoga doesnt means to go in the final position of any Posture by hook or
crook (or making excessive efforts on the body). If you cannot go inside during
the practice of Pranayam, it is a question what to get by Aasans and
pranayam but, physical problems of the body will be removed. But it is not
the goal of Yoga.

In all the religions it has been told that we cannot do progress without a
Satguru (Devotional Teacher Spiritual), in the spiritual way. There are many
proves about the importance of the Satguru (Devotional Teacher Spiritual),
in our original scripture like Vedas, Purans and Shastras also.

Shukdevji the sun of Vedvyas achieved knowledge from the womb of
the mother. Then also when he went to Vishnupuri, he could not enter as he
had no Satguru (Devotional Teacher Spiritual). At he made the Satguru
(Devotional Teacher Spiritual) King Janak. Ram and Krishna made the
Satguru (Devotional Teacher Spiritual) Vashishtamuni and Sandipanimuni
respectively. Ashtavakra gave spiritual knowledge to the king Janak. Bhartuhari
got spiritual life from Gorakhnath, Arjun from Krishna, Vivekanand from
Ramkrishna Paramhansa. Almost the saints has described the Satguru
(Devotional Teacher Spiritual) in their speech. Many saint has not described
the Satguru (Devotional Teacher Spiritual), but they had the Satguru
(Devotional Teacher Spiritual). Lamp and be lit with a lamp.

To achieve proficiency in every skill of the routine life, the teacher is
necessary. Mother makes her daughter proficient in cooking and other
household work. In the school also, the teachers are necessary. While yoga is a
incomprehensible and mysterious field here the proper Satguru (Devotional
Teacher Spiritual) is inevitable.

In the Skandhpuran, it has been told that

Here the importance of the Satguru (Devotional Teacher Spiritual) has been
shown. It is for that we become a good student. In the field of yoga to become
a student is a big achievement. So, first of all try to become a good student.
Omkar.

There are 100 meanings of Omkar. One of them is invitation to God.

In the dawn period, if Omkar is practiced, it stimulates vibrations in the
tissues and cells of the brain and awakes them. And as a result many types of
physical diseases and psychological disease can be removed. Memory power
improves. Answers of critical questions are ( the solution is not available)
getting. With a pronunciation of Omkar, mental peace and is achieved and
getting rid of Upasana - striving from attaining the goal. Omkar is the main
name of God.

Tow methods to chant Omkar.

1: Pronunciation of O is long (75 %) and pronunciation of M is short
(25 %). It is for physical benefit.
2: Pronunciation of O is short (25 %) and pronunciation of M is long
(75 %). It is for mental peace and uplifts the spiritual level.

Before the study of aasanas, pranayam and dhyan practice at least
five omkar. There is no limit for more Omkar.

Mainly there are four types of Aasanas according to position.

! Aasanas on the back (Supine) Position
! Aasanas on the belly (Supine) Position
! Aasanas in the Sitting Position
! Aasanas in the Standing Position

Aasanas ( Postures) on the back ( Supine Position) .

In all postures of supine position, to come in the initial posture means,
Lie down on the back, with legs together.
Both the hands near to the body. Palms on the ground.
Initially in every posture, stay for 15-20 sec.
After a level of practice stay for 30-60 sec.
It is very necessary to relax after coming back.
2-3 rounds of deep breathing will remove fatigueness. After that only,
perform the another posture.
Those who feel tough to do the aasana with both the legs, they can
perform with one leg respectively.

1. Uttanpadasan ( Leg Raising Posture) :

Method:
- Come in the initial stage.
- Raise both the legs simultaneously up to 45 degree comfortably.
- Stay for 30-60 sec.
- Return the legs as slowly as possible.
- After coming back, get immediately relaxation.

Benefits:
- It strengthens belly muscles, give massage to the internal organs of the
belly. (Digestion power increases).
- Fat from belly, waist and hips is removed. Females get benefits in
menstrual problems.

Cautions: People having ulcers in intestine and patients of lumbar
spondylitis should do it with a great care.

2. Ardhhalasan ( Half - Plough Posture) :

Method:
- Raise both the legs simultaneously up to 90 degree comfortably.
- Return the legs as slowly as possible. During coming back do not allow
your legs to fall down.
- Do not bend your legs from the knees. Relax

Benefits:
- All the benefits with Uttanpadasan (Leg Raising Posture).
- In addition to this, those having problems of displacement of the
umbilical, with practicing 3 to 5 times this aasanas, proper
replacement of the umbilical occurs.

3. Saral Matsyasan ( Simple Fish Posture) :

Method:
- Hold both the legs from the side with legs.
- Hands can be put in three different positions. In the second
method, bend the hand with elbow. From elbow to palm, the hand
will be somewhat up from the floor and close the fist.
- In the third method, put the hands under the hips.
- Now press the elbow and weight on the chest.
- Loosen the neck. Try to bring the centre of the head on the ground,
twice or thrice.
- Now, whatever might be the condition, stay for 30-60 sec.
- Loosen your legs. Loosen your belly. Breathe normally.
- Come back comfortably. Relax..

Benefits:
- During this posture, wind pipe and larynx are opened so deep
breathing becomes easy.
- Lungs become expanded. So pure oxygen is achieved in enough
quantity. It is the best for diseases regarding breathing, asthma,
shortness of breath.
- One can get benefit in thyroid disorders.
- It strengthens spine and back muscles.
- Luster of face increases.

Cautions: Patients with cervical spine problem should perform it with a
great care under the guidance of a knowledgeable yoga-teacher.

4. Pavanmuktasan ( Gas- relieving Posture) :

Method:
- Bend the right leg with knee. Then bend the left knee.
- Then bring both the knees towards the chest and for that interlock
your hands around the knees.
- If you are good enough flexible held your hands with elbow. Now
gradually and comfortably pull / stretch both the hands towards the
chest. Try it without taking jerk.
- Now press the legs and try knees touch the chest properly.
- Now raise the face and try to touch the knees with forehead, nose
or chin. Breathe normally in the final posture.
- Loosen the belly and be steady for 30-60 sec.
- Then come back. First of all put the head on the ground and then
open up the hands and straight your legs. Relax..
" This posture is also known as Shramharasan (able to relieve
fatigueness). Do one thing. When you are much tired with excessive
work on journey, perform this posture. Dont raise the face only
press your legs and maintain this posture for 2-5 mins. (your)
Fatigueness will be removed. Another thing in the same posture,
without lifting the face, Ashwini mundra can be studied.

About Aswini Mundra..
There are five main Prana (Life energy).
! Pran,
! Apana
! Vyan
! Udan, and
! Samana.
If Prana and Apan are replaced towards up or down, it arises a
diseased condition, which cannot be diagnosed by any pathological tests.
In this condition, with the practice of Ashwini Mudra, both the Prana
come at the right place and (condition) cured. In the Ashwini Mudra pull
the anus upside and stay for a while then throw the anus outside and stay
for a while. Do this thrice.

Benefits:
- It is very beneficial for gas trouble, acidity, constipation, heavy
belly (stomach) etc.
- It is good for the lungs and heart.
- It is the best for joint pain.
- Apan gas come out from the intestine and rectum.

Cautions: Patients with cervical spine problem should not raise their face.
People with piles should not practice Ashwini Mudra.

5. Naukasan ( Boat Posture) :

Method:
- Come in the initial position.
- Raise both the legs simultaneously up to 45 degree and then raise
back, chest and face.
- Open the hands and keep towards the fingers of the legs. There will
be a shape of the boat.
- This is somewhat tough posture. So, do progress gradually.
- Then come back and relax.

Benefits:
- Stiffness of joints is removed.
- It is too good for liver and pancreas.
- It is the best for the disease of liver and pancreas.
- There is a massaging effect to the internal organs of the belly.
(Digestion improves). Improves digestion.
- Pace and activity of spinal cord and intestine increases.

Cautions: People having major problems of spinal cord, high BP or heart
disease should do it with great care.

6. Setubandhasan ( Bridge Posture) :

Method:
- Bend both the legs from the knees and pull up to the hips.
- Now press the sole of the leg with the ground and lift belly, back
and hips simultaneously. Neck and head will be on the ground only.
- Place both the palms under the waist. Elbows will be on the ground.
- The weight of the body will be on the elbows, palms and soles.
- Come back comfortably. Relax..

Benefits:
- It is the best for pain in waist region (back).
- It strengthens shoulders, neck, elbows, palms and hips.
- It is much beneficial in acidity, dyspepsia, heaviness of the belly.
Spine becomes flexible and strong.

Aasanas ( Postures) done on the belly ( Prone Position)

1. Makrasan ( Crocodile Posture) :

Method:
- Lie down on the abdomen.
- Bend both the elbows; place the right palm on the left shoulder and
the left palm on the right shoulder.
- Put the feet wide apart (1-2 ft.).
- Place the forehead on the ground. So, the ribs will be somewhat up.
- Abdomen - belly will be pressed on the ground.
- It is a very comfortable posture. It is very simple. Everyone can do
that much of simple. Then also there are many benefits. This is the
best prone relaxation posture.
- Stay for 1-3 mins.

Benefits:
- It removes fatigueness of the body. As, Shavasan ( Corpse
Posture) is the best in the supine position, Makrasan ( Crocodile
Posture) is the best in prone posture.
- It is the best in the pain of back and waist.
- Here, the belly is pressed so it is good for gas, acidity, low digestive
power.

Precautions: If there is any type of ulcers of the belly, this posture
should not be performed.

2. Niralambasan:

Method:
- Do some changes in Makrasan (Crocodile Posture) posture.
- Put the elbows on the ground.
- Bring the wrists of both the hands somewhat nearer and spread the
palm. Place the face in it.
- The face will be up. Ribs will be up. Belly after the umbilical will be
pressed with the ground. The face will be towards the ceiling
somewhat.
- Both the legs will be spread to set the hands.

Benefits:
- This one is also a relaxing posture.
- After performing the prone position postures, this posture can be
performed for getting relaxation.
- It decreases the fats from belly and hips.
- It improves the lungs efficiency.
- It is very beneficial in some belly disorders.
- Here, the thyroid gland is pressed. So it is the best for thyroid
disorders.
- Due to improper techniques of sleeping, sitting etc., there is a
backache. This posture is much beneficial.
- Balance in the body is improved.

Cautions: In any type of ulcers of belly should not perform this posture.
People with cervical spine problem should do it with a great care.

3. Sarpasan ( Cobra Posture - 1) :

Method:
- Lie on your belly. Both the legs together.
- Touch the floor with forehead.
- From shoulder to elbow, keep your hands near the ribs. From elbow
to palm, keep your hands at the outer side of the shoulder.
- After getting this initial position, we will do the aasana in three
different steps.
- First step: Forehead, nose and chin on the ground.
- Second Step: Without taking help of the hands. Raise up the face
somewhat.
- Third step: Press both palms on the ground and open the hand from
the elbow and (then) take the face up. Pull the face up stretching
towards the ceiling.
- Do not allow your leg to separate. Allow normal breathing.
- Stay for 30-40 sec. Come back in the reverse sequence. Relax

Benefits:
- All the internal (visceral) organs of the belly are pressed, so blood
circulation is increased.
- Many disorders of belly are cured.
- Adrenal gland is affected and its secretions are also affected
positively. Efficiency of kidneys increases.
- It affects on the spinal cord greatly.
- Thyroid glands function is also improved.
- Females get many benefits in menstrual disorders.
- It helps to increase the strength of waist and shoulder.
- Lungs efficiency (capacity) also increases.

Cautions: If there is any operation of spine (do not perform this posture).
Patients having ulcers in intestine should not do this posture.

4. Bhuj angasan ( Cobra Posture - 2) :

Method:
- Lie on your belly. Keep both the legs together.
- Touch the floor with forehead. Keep your hands near to your ribs.
Elbows should be somewhat up from the ground.
- Now raise up the face touch, nose and chin to the ground.
- Now took your face up as not taking the weight on the hand.
- Bend your spine back - touching the umbilical to the ground.
- Do not take help of your hands as far as possible. If you cannot
raise your face, get help you hands.
- Stay for 30-60 sec. Come back in the reverse sequence. Relax.

Benefits:
- It is the best for the back pain (for lower back pain).
- Normally, we do any work with bending ourselves forwardly. So,
normal shape of the spine denatured. In cobra posture -2, we bend
the spine backward so the muscles of back and around the spine
become flexible.
- It affects thyroid and adrenal glands.
- It improves blood circulation.
- It cures constipation and indigestion.
- Muscles around all the vertebrae of the spine and neck get pure
blood.
- The system of the Nadis (Energy channels) becomes more efficient.
- Nerves arising from the brain become strong.
- Chest and belly becomes well developed.
- By regular practice of this posture, the health becomes strong. It is
beneficial in diabetes.
- In females, uncontrolled and irregular menses cured.
- It has a great positive affect on the Ida(Left energy channel of the
subtle body) and Pingala(Right energy channel of the subtle body)
nadis. It is very useful for awakening of the Kundalini.

5. Shalbhasan ( Grass- hopper Posture) :

Method:
- Set your chin with ground.
- Keep both the legs straight and together.
- Close the fist and put under the legs. Inhale completely and stay
(not to exhale).
- Press the hands and raise both the legs by keeping straight from
the knees.
- Do not allow legs to be separated.

Benefits:
- It cures lower back pain.
- Benefit in constipation foul smelling gas in the belly.
- Much benefits in menstruation problems in ladies.
- Spine becomes flexible and strong.
- Benefits occur in sciatica pain.
- Efficiency of the kidneys increases.

6. Viparit Naukasan :

Method:
- Set you chin with ground.
- Keep both the legs straight.
- Tie the hands back side.
- Start inhalation. Simultaneously raise the whole body from head,
neck, legs by keeping straight from the knees.
- Try that only the belly remains on the ground.
- Stay according to the capacity and come back. Relax..

Benefits:
- Efficiency of lungs increases.
- Balance and stability in the body increases.
- Fats from belly, waist and hips reduces.
- Efficiency of visceral organs of the belly increases.
- Muscles of hand and leg become strong.

Aasans / Postures in Sitting Position

- Sit on the mat.
- Sit with both legs together and stretched.
- Place the palms on the floor by the side of the thigh, comfortably.
This position is called as Dandasan.
- After completion of the sitting posture, come in the sitting
relaxation posture Shithil Dandasan.
- Here sit with legs stretched apart and relax supporting the body (by
placing the hands behind)

1. Pachimotanasan (Back stretching Posture):

Method:
- Come in the initial sitting posture.
- Keep both the legs together and hands near the body.
- Bend the trunk forwards from the lower back. Do it gently not by
jerking.
- Keep your legs straight from your knees, and go ahead.
- With the index finger and thumb, hold the big toe of the leg. Try to
touch knees with your head. If you cannot hold/ reach to your big
toe, hold your ankles on wherever you can reach and bend yourself.
- In the final position touch your elbows to the ground, and touch
head or forehead to the knees. This is the final position of the
Pachimotanasan (Back stretching Posture).
Benefits:
- In our ancient traditional books, this posture is called to destroy the
collection of the diseases.
- By regular practice, the mouth of Sushumna nadi (Spinal Energy
Channel) is opened as the conduction of prana (life energy)
occurs in the spine directly. This posture is very important
spiritually also.
- It improves digestion.
- Belly, chest & spine are benefited.
- Muscles of hand, leg and also other becomes strong.
- It is very beneficial in diabetes.
- Menstrual disorders, Leucorrhea, metrorragia in the females are
cured.
- Some dangerous diseases like: (chronic) cold, cough, asthma, T.B.,
gas trouble, low back pain, anemia, acidity, infertility etc. are cured.
- Constipation is removed by this posture. But if you stay for a very
long period, constipation might be increased. So, do not stay for
more than 3 minutes.
- If you want to stay for more than 3 minutes, do Uddiyan Bandha
(abdominal uplift).
- Excessive fats of the body are removed and the body becomes thin.
Cautions: Having any discomforts of the spine go with patience or take an
advice.
2. Vakrasan:

Method:
- Keep both the legs together.
- Bend the right leg from the knee and place the right legs sole
adjacent to the left knee.
- Arrange the right hand in the line of the spine at the back.
- Now bend the left hand and place it behind the knee of right leg.
- The left hand can be placed in 2 to 3 positions. Bend it from the
knees. Place the left palm on the around or held the ankle of the
right leg with left leg.
- Now press the left hand behind the right knee and stretch the face
towards right shoulder and stretch the chin also.
- In the final pose do normal breathing. Loosen your belly. Stay for
30-60 sec.
- Come back with reverse action gently.
- Similarly do it with the other leg. Stay for the same time duration
for both the legs.

Benefits:
- Muscles of upper back and lower back become flexible and strong.
- Spine also becomes flexible and strong.
- Spine also becomes flexible and capable.
- Spine and belly are squeezed just like clothes. So, the ligaments
and cartilages become strong.
- Spine and belly gain pure blood. There is massaging effect to the
visceral organs of the belly.
- As the pressure is increased on the belly, it affects gall bladder,
pancreas, stomach and intestine positively. It is much beneficial in
diabetes.

3. Vajrasan (Thunderbelt Posture):

Method:
- Bend the right leg from the knee as the big toe remains inside.
- Set the heel outside touching your buttock.
- Similarly bend your left leg and place the left big toe near the right
big toe and heel outside. Sit on the sole of your both legs.
- Leg from ankle to knee will touch to the ground. Both the knees will
be together.
- Keep the back and neck straight. Put the hands on the leg.
- This is the only posture which can be performed after eating.
- By doing this posture for 2 to 5 mins., after eating it makes
digestion easy.

Benefits:
- Efficiency of stomach increases.
- It is good for gas trouble, acidity and constipation.
- Pain in sole, lower part of the leg, ankles, knees and thigh is
removed.
- Regular practice is very beneficial in fever, constipation, indigestion
and dyspepsia.

Cautions: People having problematic knees should take a great care and
calmness for this posture.

4. Vajrasan (Yog mudra)

Method:
- Traditionally, Yog mudra is done in Padmasan (Lotus posture). But
the people who are not able to do lotus posture, it becomes easy to
perform Vajrasan (Thunderbolt Posture).
- Sit in Vajrasan (Thunderbolt Posture), then close the fist of both the
hands, bend yourself somewhat back and put both the fist on the
abdomen below part of the umbilical.
- Then become erect by the spine. So the fist will be locked.
- Now stretch yourself somewhat forward.
- Place your chest on your knees.
- Now, bend your neck and try to touch the ground / floor with your
forehead. Give attention that your hips not be raised.
- In the final pose, breathe normally. Loosen your belly. Make relax
your both the elbows. Stay for 30-60 sec.
- During returning, first of all, raise your neck and make straight your
face. Then become straight by back. Relax

Benefits:
- Massaging effect to the visceral organs of the belly.
- Blood circulation increases in the belly.
- Displacement of the inside organs of abdomen is cured and it
comes at the original place.
- It is very beneficial in the menstrual disorders of the teenager girls
and semen discharge during sleep in the teenager boys.
- It is the best to remove the looseness of ovary and to stop
displacement of uterus.
- Fats decreases from the belly and waist.
- It is much beneficial for the prostate gland disorders.
Cautions: People having any type of ulcer in the belly should not perform
this posture.

5. Padmasan (Lotus Posture):

Method:
- Sit with stretched legs. Draw the left leg near the root of the right
thigh (groin) by bending from the knees. Sole of the left leg will be
stayed up.
- Similarly draw the right leg near the left groin, by bending from the
knees. Sole of the right leg will be stayed up.
- Both the heels are almost meeting each other. It will be at the in
front of the pelvic bones.
- Keep both the hands on each other. On the heels or maintain
Gyanmudra on the thighs. Close your eyes and concentrate your
vision on the tip of the nose.

Benefit:
- Yogi Matsyendranath has described Padmasan (Lotus Posture).
- Face of Padmasan (Lotus Posture) doer becomes glorious.
- Worries and unhappiness are removed. We feel bliss by mind.
- Efficiency increases.
- Progresses in materialistic and spiritual matters occur.
- Stability in the body increases. For Dhyan (Contemplation)
stability of the body is very necessary. If the body is stable, mind
can become stable with this posture, energy of prana (life energy)
lifts upside from Muladhar Chakra to Sahastrar Chakra (Crown
Centre).
- It sends more blood to the lower region of the spine and stomach
muscles. It is the best for making aware to the Manipur Chakra
(Navel Centre).

Cautions: If there is any pain of sciatica or lower part of the spine, first
remove this pain and then practice the Padmasan (Lotus Posture).

Aasanas ( Postures) in Standing Position:

1. Tadasan ( Mountain Posture Standing)

Method - 1:
Method:
- Stand erect. Keep your feet close together and both the hands to
the adjacent side.
- Gaze at any point in front of the eyes.
- Keep your hands straight and stretch the arms straight above. Make
above / keep up the heels and stretch the hands.
- Stretch the whole body up and up. Make balance and stay for 30-40
sec.
- Return with reverse sequence.
- Repeat this posture for 2-3 times.

Method - 2:
Method:
- Stand erect. Keep both the hands in the adjacent sides.
- Gaze at any point.
- Stretch your arms above from the side and stop at the line of
shoulder and turn the palms upwards.
- Now inhale and stretch your hands up. Stretch up your heels also.
- Stretch up both the hands upside.
- Maintain some distance between both the hands. The heels of the
legs will be up.
- Stay for a while.
- Come back in reverse sequence.

Benefits:
- It becomes helpful to increase the height up to the specific age.
- Helpful in pain due to various gases.
- Muscles strength in the body, increases.
- Efficiency in the lungs increases.
- Balance in the body increases. So, concentration of mind increases.

Cautions: Be careful dont loose the balance of the body. Dont bend the
body forward or backward. Gaze properly for stability.

2. Padhastasan ( Standing Forward Bend) :

Method:
- Stand erect.
- Keep your feet together.
- Bend forward from the waist gently. Simultaneously release your
body.
- Stay for a while and again try to bend somewhat more.
- Put both the hands on the ground and try to touch the knees with
your forehead.
- If your hands do not touch to the ground, hold the ankles.

Benefits:
- Belly is pressed inside, so the internal organ of the body gains
massage.
- Blood circulation increases. So, it is beneficial in constipation, loss
of appetite, gas trouble and acidity.
- Foot muscles become strong.
- Fats of belly and weight reduces.
- Balancing of the body increases.

Precautions: People having waist / low back pain should turn forward with
complete calmness. Maintain the balance properly in the final posture.

3. Tiryak Tadasan:

Method:
- Stand erect.
- Keep both the feet together.
- Spread both the hands at both the side. Stop at the line of
shoulder. Turn the palm up towards the ceiling.
- Again stretch the hands up. Pull both the hands in Namaskar pose.
- Interlock the fingers. Turn the palms and again stretch up.
- With the stretched hands bend left side laterally from the waist.
- Keep the hands straight from the elbow. Keep the hands stretched.
- Face should be in the middle of both the hands.
- Dont bend forward side(it is wrong).
- Stay for a while.
- Then make the hands and face straight. Again stretch the hands up
and bend right side laterally.
- Stay for a while.
- Maintain the final posture at both the sides for the same time
duration.

Benefits:
- Fats of belly, waist and hips reduces.
- Balance comes in the body.
- Efficiency of the lungs increases greatly.
- It is very helpful in the asthma and other respiratory disorders.
- Body muscles become flexible and strong.
- Cures pain of waist, back and shoulder.
- It is useful to increase the height, up to certain age.

Cautions: People having more rigidity in their back and spine should do it with
a great cure. Maintain your balance properly in the final pose. If you cannot do
with legs together, you can also do with some distance between two legs.

4. Trikonasan 1 ( triangle Pose):

Method:
- Stand erect.
- Make apart your feet as it is possible.
- Bend forward with lower back.
- Put both the hands on the ground between the legs.
- Now draw your right hand towards the left big toe.
- Stretch the left hand towards the ceiling. Look at the left hand.
- Stay for a while.
- Come back gently and draw your left hand to the right big toe.
- Stretch the right hand towards the ceiling. Look at the right hand.
- Stay for a while.
- Then come back. Stay both the side for the equal time limit.

Benefits:
- Massaging effect occurs to the internal organs of the belly.
- It is very beneficial in gas trouble, acidity, constipation, heaviness
of belly etc. It activates digestive system.
- Efficiency of the heart and lungs increases greatly.
- Cures waist pain, back pain and shoulder pain. Obesity reduces.

Precautions: People having stiff spine, should do with a great care. Maintain
your balance.

5. Eight types of Merudandasan

There are some common rules for Merudandasan.

! In all the types release your hands and spread it in the parallel line
of the shoulder.
! Lift the weight of the waist and go in the position and come back by
waist only.
! In the final pose relax the belly and breathe normally.
! Keep the face in the opposite side of the leg.
! In every type stay in the final pose for 30-60 sec. Start with 30sec.
And reach up to 60 sec.

Type - 1:

- Lie down on the back. Keep the legs together.
- Spread both the hands in the parallel of the shoulder.
- Lift the right leg and put its heel back between the big toe and first
finger of the left leg.
- Now raise the waist from the right side and draw the legs in the left
side.
- Try to touch the right big toe with ground stretch the face towards
right side.
- During coming back, make straight the waist from the right side
face also.
- Do the same with other leg.

Type - 2:

- Legs together. Spreaded hands.
- Now bend the right leg from the knee and set the arch of the right
sole on the knee of the left leg.
side.
- Try to touch the ground with right knee.
- Stretch the face and put the chin towards the right shoulder.
- Stay for 30-60sec.
- Now straight the waist and come back. Do the same with left leg.

Type - 3:

- Bend both the legs with knees and keep the soles on the ground.
- 1-1.25 ft. distance between both the knees. Distance between your
knees should be equivalent to the distance between your knees and
sole.
- Make 45
o
angle between hips and heel.
side.
- Release the left leg. Left leg will fall down on the stretch the right
knee and try to touch the left heel.
- Stretch the face in the opposite direction.
- Stay for 30sec.
- Straight the waist and come back.
- Do the same with the other side.

Type 4:

- Keep your legs bent from the knees.
- Make together both the legs.
- Draw your soles of the feet to the hips.
- Keep both the legs together.
- Now raise your waist from the right side and draw your legs in the
left side. Left leg will be on the ground. Right leg will be on the left
leg.
- Face in the opposite direction.
- Stay for 30 sec.
- Come back and go to the other side.

Type 5:

- Keep your legs bent from the knees according to the fourth type.
- Raise the right leg and set the arch of the right legs sole on the
knee of the left leg.
- You can open the left leg somewhat, if it is needed.
- Now weight your waist from the right side and draw your legs in the
left side.
- Try to stretch the right knee up to the ground.
- Face in the opposite direction.
- Stay for 30 sec.
- Come back by making straight the waist.
- Do the same with the other leg.

Type 6:

- Bend your legs from the knees and stretch the knees towards chest.
- Release the sole and fingers of the legs Reduces the distance
between the knees and chest as it is possible.
- Make a mind note of that distance, because there is a possibility of
opening of legs.
- Try that the distance between the knees and chest not be change.
- Now raise your waist from the right side, draw your legs to the left
side on the ground.
- Left leg will remain on the ground and right leg will remain on the
left leg.
- Stretch the face in the opposite direction.
- Then, come back by straightening the waist.
- After coming back, go in the other direction immediately stay for
30-60 sec.
- Come back by straightening the waist.

Type 7:

- Keep both the legs straight. Keep hands spreaded.
- Raise your right leg up to 70 to 90 by keeping the knee straight.
- Raise up to the limit while it can be straight from the knees.
- Now weight your waist from the right side, draw your leg in the left
side. Right big toe will come near to left hands palm.
- Keep the big toe of the right leg (somewhat) up from the ground
(1-2 inch).
- Keep the left leg straight from the knees.
- The sole of the left leg will be hand towards left side from the ankle.
- Stretch the face towards the right shoulder.
- Now, come back by straightening the waist and bring the leg
started.
- You will feel the weight (gravity) during coming back. Gently bring
the leg on the ground.
- Do the same with left leg.
- There are possibilities of the mistakes in this type. During coming back two legs
will be some what lower than going in the final stage. Give proper attention.

Type 8:

- Keep both the legs straight and together. Spread the hands.
- In the seventh type whatever we did with one leg, the same work,
we are going to do with both the legs.
- Raise both the legs simultaneously by keeping the knees straight up
to 70 to 90.
- Now, weight your waist from the right side and draw your legs to
the left side on the ground.
- Both the legs will come near the left palm.
- Stay for 30-60sec.
- Coming back is very difficult. You will feel.
- Now will come back from the right side by straightening the waist
will stretch the legs at the same place.
- Now turn the other side instead of going on the ground from the 70
to 90.
- And also change the side of the face.
- Make the waist straight.

Benefits of all 8 types of Merudandasana:

- It makes the spine flexible and strong.
- Blood circulation in belly and spine increases. So efficiency of both
the organ increases much.
- Many diseases of belly are cured. There is a squeezing in the belly
just like clothes the belly is squeezed. There is a very good
massage to the internal organs to the belly. Impure blood comes
out and the organs get pure blood. So their efficiency increases.
- Laziness is removed and body becomes active.
- Extra fats of belly, waist and hips will be reduced.
- Joint pain is also cured.
- People having constipation problem should perform the third type of
Merudandasan after doing Ushapan in the early morning.
(Ushapan: Fill the copper vessel with water in the night and drink it
up to 2-4 glass in the early morning).

6. Shavasan (Meditation) (Corpse Posture):

Shavasan (Corpse Posture) is the initial / primary stage of
Dhyan(contemplation).

Method:
- Lie on your back.
- Keep both the legs apart approx. 1 to 2 ft.
- Keep both the hands somewhat apart from the body. Keep the palm
open and towards the ceiling. Release the fingers of your hands
completely. Fingers will be turn inside like malfolded fist.
- Shavasan (Shav-dead + aasan). As there is no movement in the
dead body, and no any muscle is stretched. We should make our
body like the dead body.
- Keep the face left or right side hanged. You can also put your face
straight. The condition, in which you can loosen your neck max.,
maintain.
- In the mouth keep the raw of teeth somewhat apart as the jaw also
becomes loose (unstretched). Keep the tongue behind the lower
raw of teeth. So much saliva cannot be secreted. If there is the
secretion of saliva, you have to swallow it -so movement occurs.
So, put your tongue behind the lower teeth raw as the saliva
secretion can be less.
- Close your both the eyes gently. To stop the internal movement of
the nystagmus (eye ball movement). Try to see the tip of the nose
with closed eyes. Your eyes will be concentrated somewhat down
sided. So the internal movement will be very less to stop.
- Now with closed eyes and quiet mind just see the whole body once.
See the body as it is not stretched from anywhere. If you feel body
is stretched from anywhere -loose it. This is the relaxation.
- There are three steps of Shavasan (Corpse Posture). First one is
relaxation, the other is endurance and the third is fearlessness /
safety.
- Until and unless relaxation does not finish, do not go to the second
phase. Again check your body with closed eyes, and release it
completely.
- Spread your body, as we spread out the body - by the eyes of the
mind starting from the sole of your legs.
- Check all the organs one by one and relax more. Start from the sole
of the sole of the feet to middle of your head. See and relax by
mind. Relax
- Relax the body that much, that you do not feel about the body. As
you relax your body, your breath becomes quiet. That much of
quiet shallow, as you feel, you forget to breath - that much of quiet.
And proportionally your mind, your thoughts and your feeling
become quiet. We cannot describe this phase much more as it is an
experience. Actually, words cannot explain about Dhyan
(Contemplation). It can be felt - not be described by words. You can
show the way by words to every person - you cannot get reach the
destination to that person. And that person also just understands
the words and reaches the destination - it is not possible, he will
have to walk.
- Now to go in Dhyan (Contemplation) means to stop(everything).
Constantly our body and mind are in pace. To stop this motion
means to stop. Just become steady - become quiet.
- Gradually Dhyan (Contemplation) will be there. It cannot be done.
We have to make / design one position / situation that the Dhyan
(Contemplation) occurs. Then it will be done spontaneously. To
make an ideal position is your duty. Make calm the body and
observe the minds deeds with mind.
- In the beginning, there might come excessive thoughts - the mind
doesnt like to be quiet. Versatility is its nature. So, it doesnt allow
the body to be calm. There might be a raw of different types
thoughts. Because it is the nature of mind. The mind which was free
always, uncontrolled always, will not become quiet easily and
quickly.
- Many thoughts will come. You see the thought as a witness. See as
a witness. At one moment thoughts will disappear, because as you
start to see the thoughts or a being witness, it will start to be
disappear.
- Generally, the person tells his body as I. Who am I?. I means
legs? Arms? Face? Head? Chest, belly, Who am I? Not a single part
of body is that to which you can tell. I am this Think and ask
yourself this question. During Shavasan (Corpse Posture), ask this
question to yourself. Most probably, you will not get the answer.
You will not able to tell the reason. You cant tell any part of the
body as I am. We consider the body as I and stretch much. And
keep it rigid. During Shavasan (Corpse Posture) by these
question. You can release your body more and more. Because hand
- I am not. Neck - that I am not. Then why to stretch and thus you
will release your body more and more. As you will release (the
body) you pass step on the first step very easily.
- Then the next step is endurance. Endurance means to tolerate with
patience in any circumstances. I will be steady will not shake / stir
move my body. decide that.
- Generally we cannot keep our body stir. Do the experience. The
body does any of the work continuously. Try to sit / unstring for 5
to 10 mins., you will be surprised. This sentence is very easy to
read, but have an experience. Decide that for 10mins. there is no
work and I will sit unshaken. Just within one-two mins, there will be
pain at various part of the body. Back pain (slight) might occur.
Numbness might occur. Itching might occur. Dont response the
itching it will be calm itself.
- Whatever it happens with the body, just see as a witness. All the
stimulus will be removed.
- Now you are entering in the third phase and the third step means
Fearlessness.
- Everyone lives in any type of fear. The people suffer from a variety
of fears. Feel that every fear is associated with either with the
memory of past or with the imagination of the future.
- Majority of the people think constantly. The whole day, the
thoughts come continuously just like a car without a break - no
break anywhere. To think continuously is the nature of the human
being. It is told that 99 thoughts out of 100 have no use. And these
thought give rise to stress. Many diseases occur due to this stress.
- It is very difficult to break this poisonous cycle, if you do not
practice yoga Dhyan (Contemplation), you will be entrapped.
You are making worse to this body - very costly and excellent one.
- In the third and the last phase of Fearlessness, you have to stay in
the present only. Generally, the man does not have any difficulty in
the present. Check yourself. At present, you are reading. Have you
any difficulty? No and No. The man can live in the present but he
always lives either in the memories of past or in the golden
imaginations of the future.
- Every man tells that I was very happy in xyz(bla bla bla) time, I
was very happy in childhood. Ok he tells. Yet this work is
unfinished. After finishing of this work, I will be happy. Is there will
be nothing to worry. Waite down that you will never be happy.
Understand that you were never happy and will not be happy in the
future. If you are not happy right now, there is no chance of
become happy in the future. And the remedy to become happy right
now is Dhyan (contemplation), Shavasan (Corpse Posture). The
time, till what you are doing shavasan, stay in present-
Fearlessness. Observe your body. Observe your breathing step by
step, gradually everything will become calm. And you will feel
incomprehensive, silence, incomprehensible peace. As this peace,
this stability will be like that you have never experienced before.
- There are two facts of the life. One : First you have to know it and
then you can do it. Second: First you have to do it and then you can
know it.
- Here, the first one is Science and the other is Religion - Yoga -
Dhyan (contemplation). In the science it is necessary to know
first. Then only you can do it (while) in yoga, you have to do it first.
Then only you can know it. In the science knowledge is first and
deed is second. (While) in the yog deed is first and knowledge is
second. Science is a journey of out side. It is regarding outer world
(while) in yoga, it is the internal journey. It is regarding inner
world.
- First of all do Dhyan (contemplation) and then know (it). Then
only you know that there is no substitute. By doing Dhyan
(contemplation), you will understand it. Here the word do came.
Actually Dhyan (contemplation) have no relation with do.
Dhyan (contemplation) cannot be done. But we have no other
word. Not to do means Dhyan (contemplation). But not to do
also consist do. Dhyan (contemplation) is not any process, it is
unprocessed. Dhyan (contemplation) is a process of becoming
staying without mind, by the mind. To do Dhyan (contemplation),
to go in Dhyan (contemplation) ,means to stop. Where ever you
are, just stop. And see, nobody likes to stop. There is a mode of
running where death is the stoppage. If you do Shavasan
(Corpse Posture), you understand. Until and unless you do not feel
the Dhyan (contemplation), you do not know Dhyan
(contemplation).
- Dhyan (contemplation) was a natural phase. Because in mothers
womb everyone stays in Dhyan (contemplation). We are in the
same position for several months. Right now, we can not sit for 5-
10 minutes. continuously at one place. But we were in Dhyan
(contemplation) in the mothers womb. Thus, Dhyan
(contemplation) was our natural phase. But in the middle time
duration, we have been detached from it. So, it might take time to
come back towards Dhyan (contemplation), but we can come it is
highly sure/ certainly only with (proper) practice. Now
concentrate on your breath for a while. Keep your mind in the
inhaling and exhaling. No exercise of breath. Normal breathing
occurs and you are watching. You feel your breathing. After 2-
3minute, finish the Shavasan (Corpse Posture).
- For the completion of Shavasan (Corpse Posture), (we) will open
the eyes gently. Shake somewhat hands and legs at the same place
gently. Stretch both the hands towards the upside of the head,
interlock the fingers, and stretch the whole body just like you are
waking up in the morning. Come on the left lateral side, stretch the
body. Turn the right lateral side and stretch the body and now come
in the sitting position calmly. Sit quiet for a while.
- During Shavasan (Corpse Posture), all the systems become much
relax. So finish the Shavasan (Corpse Posture) with a great one.
Do not do any jerky movement. Return very gently from the
Shavasan (Corpse Posture). Any type of jerk, speed can cause
harm. Relax

Suryanamaskar (Sun Salutation):

Suryanamaskar (Sun Salutation) is the collection of 12 postures. In our
Indian culture, the sun is considered as God. India can get benefit of the rising
sun and almost no other country can get it. In our country, Hirabhai named
person does not eat has given a therapy = Suryadarshan. According to him,
if the person does Suryadarshan starting from 10 sec., diseases can be
stopped. But for this, increases 10 sec. everyday and reach up to 45sec. And
then if they walk on the ground bare footed for one year, they do not need to
eat. According to him, we do not need food, we need energy. The energy,
which we achieve by food - grain is after all of the sun itself. So if we can
absorb the energy from the eyes, there is no need of meal.

Suryanamaskar (Sun Salutation) is accepted as a complete exercise.
Right from the children, any aged people can take benefit of it. If
Suryanamaskar (Sun Salutation) is done very regularly, many diseases can
be cured and age can be postponed. Now-a-days, at for the age of 20-25
years, the person becomes old. He becomes the victim of many diseases. So, if
Suryanamaskar (Sun Salutation) is practiced regularly, miraculous benefits
can be achieved.

There are 12 steps of Suryanamaskar (Sun Salutation). There are 12 verses
of Sun God. If Suryanamaskar (Sun Salutation) is done with chanting /
singing of the verses, the benefit of the verses also we can get. There is a
science of Marta also. Every stanza has a nice effect on various system of the
body. Chanting of the stanza has a deep effect on the body and mind. Every
stanza produces specific sound waves. These resonances have a very nice
effect on the mind. If Suryanamaskar (Sun Salutation) is done in the
beginning of the postures, postures are done better.

1. Do Namaskar with both the hands; keep both the legs straight and
stand erect. Take the position according to the picture.
2. Draw both the hands front and than above and then back. Stretch the
waist backward side. You can either separate your hands or put it in
Namaskar Mudra (upside).
3. Bring your hands front side & bend your body forward. Place both the
hands at the adjacent side of the legs on the ground. Try to touch the
forehead to the knees. Keep your knees straight.
4. Now, kick the left leg back. Set the left knee on the ground. Keep the
right knee near the chest and press inside. Push the face up.
5. Now take the right leg also back. Push up the hips, waist up and loose
your neck and take your face inside. Keep the knees straight and elbow
also straight. Take a firm grip with heels and palms to the ground.
6. Now keep the knees of both the legs on the ground. Then put chest and
then put the palm on the ground. Raise belly and buttock off the ground.
7. Now make straight to your hands from the elbow by transferring weight
on the palm. Now come upside by head, face and chest sequentially.
8. Eighth step is same as the fifth step.
9. Ninth step is same as the fifth step. But bring the left leg front between
the both the hands.
10. Tenth step is same as the third step.
11. Eleventh step is same as the second step.
12. Twelfth step is same as the first step.

Benefits:
- Excessive fats of the body reduce.
- Efficiency of the internal organs of the belly increases much. Disorders of
belly / stomach like: gas trouble, acidity, indigestion, constipation, heaviness
of belly, loss of appetite, belching frequently etc. are cured.
- Blood circulation in the body increases.
- Laziness is removed. Gracefulness increases in the muscular tissues.
- Efficiency of the main muscles of the spine increases tremendously.
- It has great positive effects on all the system of the body. It brings physical
and mental equilibrium - it is considered as the major benefit.
- The people, who really want to become healthy, want to enjoy the disease-
free life, they should start to practice Suryanamaskar (Sun Salutation) as
early as possible.

N.B.: In some authentic books of yoga, Dandasan is considered as a fifth
step instead of Parvatasana. That means keep the hand straight from
shoulder to hands. It starts from up to down. The whole weight of the body will
be on the hands.

1) Aum Mitray Namah : Pranmasana

2) Aum Ravaye Namah : Hast Uttanasana

3) Aum Suryay Namah : Pad hastasan

4) Aum Bhanve Namah : Ashv Sanchalanasan

5) Aum Khagay Namah : Parvatasan (Sumeru Asan)

6) Aum Pushne Namah : Ashtang Namaskar

7) Aum Hiranygrbhay Namah : Bhujangasan

8) Aum Marichaye Namah : Parvatasan

9) Aum Adityay namah : Ashv Sanchalnasan

10) Aum Savitre Namah : Padhastasan

11) Aum Arkay Namah : Hastuttanasan

12) Aum Bhasray Namah : Pranamasan

Pranayam

Our life is based on the breath. If there is any difficulty in breath, life
disturbs. The body becomes the home of many diseases. Irregular breath,
breath with stoppage, heavy breath, breath without rhythm, shortness of
breath. It invites many diseases. Just by making proper the breath, making it
rhythmatic and regular, health can be improved. One can get good health. With
the study of pranayam, we can make our breath rhythmatic; can break the
pace of inhalation-exhalation, save the breath. We can increase the healthy
age. With the study of Pranayam, control on Prana (Life Energy) comes. By
controlling on the Prana mind controlling comes. Control on mind means
control on the life. Pranayam means controlling over Prana.

In our body, there is a good controlling / suppression of variety of system
with the help of Prana energy. Life energy defaults of senses are removed by
Pranayam. Prana of mind are closely associated. By controlling of Prana,
mind is also controlled. To get control over the mind, Pranayam is very
helpful. There are main two parts of Yog-sadhna. 1. Internal Yoga, 2. External
Yoga.

In external yoga Pranayam has been given much importance. During
Pranayam, you deal with delicate organs of the body; like lungs, heart and
brain. Pranayam is called like fire. As it is purifying, it is with burning
sensation. So Pranayam should be done under proper guidance with
knowledge of the proper method. According to Hathayoga, in our body
kundlini Shakti is there in the dormancy stage. With the practice of
Pranayam it can be awaken.

Meaning: Pace of gas give arises the pace of mind. When the gas becomes
steady. The mind becomes steady. And so the yogin, gets stability. So one
should restraint of the gas.

With the regular practice of Pranayam many of the diseases are
removed. Like high blood pressure, diabetes, asthma, respiratory disorders,
skin disease, almost all the diseases of the belly, gas trouble, acidity,
indigestion, sterility, chronic headache, common cold, .., menses problem of
the females, mental disorders, depression, insomnia, constant thoughts, fear
feeling, excessive worrying, lack of concentration, variety of heart problems,
cancer and many other diseases. Pranayam is much effective on these.

Pranayam is not a breathing exercise. There is much difference between
the Pranayam and breathing exercises. With the practice of Pranayam, body
mind gets much benefit. Dont think that we are getting any miraculous energy
with pranayam. Pranayam is the biggest weapon for the spiritual progress.

Our body is five layered. (Five sheaths)
! Annamaya Kosa (Physical body sheath)
! Pranamaya Kosa (Energy sheath)
! Manomaya Kosa (Mind sheath)
! Vignamaya Kosa (Intelligent sheath)
! Anandmaya Kosa (Bliss sheath)

Annamaya Kosa means physical body. The health of physical body
depends on the Prana. Due to disturbance in pranamaya kosa (energy
sheath). There occur many diseases. If pranamaya is practiced with proper
understanding, many diseases can be cured. There are many types of
pranayam. There is a specific method of every type. If it is done with proper
understanding, we can get much better results.

In pranayam, there are main three processes.
! Purak (to inhale)
! Kumbhak (to sustain the breath)
! Rechak (to exhale).

But just by inhaling / exhaling, it doesnt occur Pranayam. During the study of
Pranayam, your target should be spiritual progress. Your target should be
restraining, suppression and progress of Prana. Your mind also be dissolved in
Pranayam is also very necessary. Pranayam practice should be done for
specific times, and then only one can get the effect.

Prana is a chain joins body & mind. If you control the Prana,
controlling of mind is very easy.

Our breath is associated with the Prana in the body subtly. Breath is
associated with our outer body and inner body. Breath is the medium, by which
you can join with your internal centre. As we have studied previously that, if
there is no centre within you, you are up to the end of your life you will not
gain peace or will not know the mystery of the life.

With the regular practice of Pranayam, you can control the breath and
by controlling of your breath, you can control the Prana energy. And this
controlling (divine) helps you to cease the desires of the mind. What a great
importance of this matter is ..

In our body, Kundilini energy is there in the form of Prana. And with the
study of Pranayam, we can awake this dormant energy. Though there are
three processes of Pranayam. 1. Purak (to inhale) 2. Kumbhak (to sustain
the breath), & 3. Rechak (to exhale). In the beginning the practitioner of
yoga should do only Purak (to inhale) & Rechak (to exhale). After a long
study of Purak (to inhale) & Rechak (to exhale), under the guidance of any
knowledgeable person only study Kumbhak (to sustain the breath). During
the study / practice of Kumbhak (to sustain the breath), the following three
locks must be performed.
! Mulbandh
! Uddiyanbandh (abdominal Uplift)
! Jalandharbandh (Chin Lock)
There is the specific time duration, for 1. Purak (to inhale) 2. Kumbhak (to
sustain the breath), & 3. Rechak (to exhale). It should be maintained. During
pranayam your mind remain in the process is very necessary. You are
inhaling and exhaling -at that time your nose should feel the touch of air. One
should not make the exercise of health to Pranayam keep it in mind.
Because, with a respiratory exercise the body gets benefit but with a
pranayam, one can get spiritual benefit. Pranayam is a way where the final
destination is Samadhi (deep concentrated meditation). Pranayam is
Sadhana (self-discipline and arduous efforts for the attainment of God or self-
realization). It is the aayam (=control) over the Prana. It is the area of
Prana. It is art to awake the dormant energy. So it cannot be compared the
Pranayam with breathing exercise, because the goals are different.
Kundilini Awakening is an important process in Hathayoga and in Kundilini
Awakening Pranayam plays an important play. The most important process
is Pranayam. Kundilini Awakening is turned in the Samadhi (deep
concentrated meditation) at last. It is not possible to enter in the field of
Sadhana (self-discipline and arduous efforts for the attainment of God or self-
realization), until there is dirt (obstacles) in the veins, nerves and nadis
(energy channels). That means without cleansing of nadis if anybody tries to
jump in the Sadhana (self-discipline and arduous efforts for the attainment of
God or self-realization), he/she becomes the victim of many disease. Also
madness might occur. So, in the authentic yoga literature, there is a
Pranayam named Nadishodhan (cleaning of nadis). With cleansing process,
postures and Nadishodhan (cleaning of nadis) the dirt (obstacles), many
diseases are cured spontaneously.

Thoughts come constantly in the mind. Now it harasses us by variety of
ways. The cause of many diseases is in our mind our thoughts. Medical
science has also accepted it. There are many psycho-somatic disorders. Now,
the same mind and thoughts do not allow us to do progress in Sadhana (self-
discipline and arduous efforts for the attainment of God or self-realization), If
you want to stop or reduces this thoughts, pranayam will be a great help.
Because the thoughts change the breath worsen the breath. Now, if the
thoughts affects on the breath, definitely breath must affect on the thought.
Because it is the two sides of the same coin. So if we control on the breath
through pranayam, we can control the breath. Because Pranayam means to
break the pace of inhalation and exhalation. We have to run the breath with a
specific rhythm; it will come in the control. Then only mind and thoughts come
in the control. And if mind and breath are in control, physical mental health
remains good and there will be a progress in the spiritual way. For all these,
pranayam is a wonderful weapon. Sex, anger, greediness, fascination,
arrogance, envy are the six enemies of us.

Our Vedas, Upnishads, saints and sagas have also told, these six are the
biggest enemies of the humans. It harasses the people by many ways. It
diminishes the life of the humans. It harasses the people by many ways. It
disturbs the life disorderly. and in normal life also these are the enemies
which come as big enemies. Pranayam is the only weapon, which can scatter
to these enemies. Pranayam has ability to defect the enemies.

Pranayam has a great positive effect on the endocrine glands. And these
glands have a great effect on our health. With the practice of Pranayam,
every gland works better. By the practice of pranayam, the efficiency of
respiratory system increases tremendously. Respiratory system becomes able
to take more oxygen. In Pranayam, generally it takes more time for
inhalation and exhalation during Pranayam than normal breathing. So there is
a good massaging effect to the lungs and its efficiency increases. Diaphragm
and chest muscles become more strong and capable. If pranayam is practiced
regularly, we can develop a habit of rhythmatic inhalation and exhalation. This
habit is very good for the physical and mental health. Lungs capacity increases
by Pranayam. Due to improvement in the efficiency of the lungs inhalation
& exhalation capacity also increases. So we can exhale more CO2. Heart is
achieving good massage and its efficiency also increases.

Instructions for the Pranayam doers:

1. The place for study should be well ventilated with clean air. Direct wind
should not come there.
2. Carpet for spreading should be clean and thick. Woolen carpet is the best.
Keep this carpet only for pranayam. It is better.
3. One should practice the pranayam either in the early morning or in the
evening.
4. Some Pranayam are hot, some are cold. So according to own body
nature, one should practice it. Ex. Person with Pitta aurvedic nature
should not do Suryabhedan (Sun Piercing) and Bhastrika (Bellows
Breath). While Shitali (Cooling Pranayam) and Sitkari (Cooling
Pranayam) are cold. So person with Cough aurvedic nature should not
do it.
5. One should do the practice at empty stomach. During the practice, body
and mind should be quiet.
6. Generally, Pranayam should be practiced after the postures and before
meditation.
7. There are Purak, Kumbhak and Rechak. Purak means to inhale,
kumbhak means to sustain the breath and Rechak means to exhale.
There are two types of Kumbhak. Internal Kumbhak and external
Kumbhak means to sustain the breath inside, while in external Kumbhak
means to sustain the breath outside.

In the beginning, the yogins should practice only Purak (to inhale) &
Rechak (to exhale) after a period of time span practice, should do internal
Kumbhak with three locks. After a practice of internal kumbhak should do
external kumbhak. Never do force in inhalation, sustentation or exhalation. The
flow of inhalation & exhalation should be the same. In the Kumbhak also do
not sustain the breath forcefully and inside or outside.

Kumbhak should be four times more than Purak and Rechak should be
double than Purak. But it is not for beginners. To calculate the time, you can
chant any of the stanzas (Omkara, any Gurumantra). Never do any haste in
the learning and practicing of Pranayam. Use only right hand for the
pranayam. Traditionally, first two fingers (pointer and middle) should be closed
and last two fingers (ring and little) should be used for handling of left nostril,
while thumb should be used for the handling right nostril. Pranayam should
not be practiced just by reading the books. It should be learnt with the proper
person. Then books help can be taken for the further studies. Pranayam is
the fourth fold (step) of yoga. So it should not be done directly. Before that one
should do aasans (Postures). With the study, practice of postures, stability
comes in the body and you can sit erect (for a longer time). Pranayam
practices done with erect posture only give more benefits. Padmasan (Lotus
Posture), Siddhasan (Perfect Posture), Swastikasan (Prosperous Posture),
Samasan (Derivate Prosperous Posture) are the best postures for Dhyan
(Contemplation). So, after enough study of postures only one should do
pranayam. Before the practice of Pranayam, Nadishodhan (Cleansing of
nadis) is very necessary. Because if there is dirt in nadis (any types of
obstacles). Pranayam doesnt give that much of benefits if there is much dirt
in nadis. If Pranayam is practiced after Kapalbhati (Cleansing Breath), it is
the best. Because, Kapalbhati is a cleansing process.
In yoga there are six types of cleansing processes.
! Neti
! Dhouti
! Basti
! Tratak
! kapalbhati
! Nauli. -- will discuss this in the next chapter.

Types of Pranayam :

1) Anulom Vilom(Nadisodhan )

- Sit in Padmansan (Lotus Posture) or Siddhasan (Perfect
Posture). If you cannot sit in it, sit in Sukhasan (Easy Posture).
- Make a Pranavmudra of right hand. Close first two fingers (Pointer
and middle) and open last two fingers (ring & little).
- After exhalation, close the right nostril with the thumb of the right
hand.
- Inhale through left nostril.
- Do Kumbhak by doing Jalandharbandh (Chin Lock). For
Kumbhak close the left nostril by last two fingers (ring and little).
Then release Jalandharbandh (Chin Lock) by keeping close the left
nostril by last two fingers (ring & little), take off the hand from the
right nostril and exhale through right nostril. Then inhale through
right nostril itself. Then do Kumbhak by doing Jalandharbandh
(Chin Lock). Then exhale through left nostril. It is called as a one
round of Anulomvilom Pranayam.

Benefits:
- For the higher studies of pranayam and Dhyan (Contemplation)
this type is inevitable.
- It quiets the mind.
- Obstacles of nadis are removed.
- By regular practice of this pranayam, lightness comes in the body
Digestion Improves.
- Face becomes bright.
- Efficiency of the lungs increases.
- Ida nadi means left nostril (channel)and Pingala nadi means
right nostril (channel). Ida means Surya nadi and Pingala nadi
means Moon nadi. Ida means male and Pingla means Nature. There
comes a balance (equilibrium) in the male and nature.
- Due to more Oxygen intake the efficiency of the entire organ
increases. Draining out of CO2 in enough quantity from the body,
the body becomes healthy.
- Asthma, coughing, common cold and are cured.

2) Bhastrika (Bellows Breath):
Bellow is called as Bhastrika in Sanskrit. Inhale and exhale forcefully like
a bellow of the blacksmith. There is some diversity about this pranayam.
Method:
- Sit in Padmansan (Lotus Posture) or Siddhasan (Perfect
Posture).
- Keep your back and neck straight and start from Rechak (to
exhale).
- Do Purak (to inhale) and Rechak (to exhale) actively and quickly
with efforts - start from 1O stroke.
- Then gradually increase the stroke and reach up to 120 strokes per
minute. You can also reach up to the 200 stroke. But it comes after
a great study.
- Begin with 10 to 25 strokes only.
- In the other method, close the right nostril with the thumb of right
nostril. Inhale vigorously from the left nostril then do Kumbhak by
Jalandharbandh exhale through left nostril. This is called a one
round.
- It is called Bhastrika (Bellow Breath) pranayam.
- Do the same with the other nostril.
- In the third method, close any one nostril and do Purak (to inhale)
and Rechak (to exhale) fastly.
- Then with the same nostril, stop the breath and exhale through the
other nostril.
- Next time do the whole process with the alternate nostrils means if
you have started with left.
- Now, do it with right. Do fastly Purak (to inhale) and Rechak (to
exhale) with right nostril.
- Then inhale through the right nostril then do Kumbhak. Exhale
through the other nostril.
- The 4
th
method is somewhat tricky, quick.
- In the beginning, it will not be done. Make the Pranavmudra of
right hand.
- Close the right nostril with the thumb and exhale through left
nostril. Immediately close the left nostril. Just like Kapalbhati,
from the right nostril somewhat inhalation will be done as we are
closing the left one. Dont do any try to inhale.
- Similarly, every time fastly exhalation will be done through left side
and inhalation will be done through right side.
- After some strokes, inhale through left side. Do Kumbhak.
- Exhale through right side.
- Now, inhale through right side itself.
- Do Kumbhak and exhale through left side.
- This is called as a one round through left side.
- Do similarly with right side also.

Benefits:
- Only this Pranayam there is a (strong) rubbing in inhalation of
exhalation. Not in any other type.
- As the blacksmith light the fire with the help of bellow, by this
pranayam, the yogin light the fire from the umbilical and gain
achievement in the yoga.
- This pranayam is very useful in the awakening of Kundilini. By this
pranayam, there is a strong effect on the Kundilini and it helps to
awake the Kundilini. In the Sadhana (self-discipline and arduous
efforts for the attainment of God or self-realization), this
Pranayam is very important.
- By this Pranayam disorders of vat, pitta and cough are
removed.
- The appetite is increased and digestion is also improved.
- There occurs the purification of five senses (sight, hearing, smell,
taste and touch) and five motor organs (hands, feet, speech
organs, excretory organs and generative organs).
- Diseases of common cold, coughing, throat etc. are cured.
- It is very beneficial in diabetes.
- Removal of excessive fats in the body occurs.
- Beneficial for kidney and liver diseases.
- People having the problem of constipation, should drink 3-5 glass of
water before sun-rise and practice this Pranayam. Their
constipation is removed.
- It is the best for respiratory disorders, asthma.
- It improves the vision of the eye.
- It increases the brightness of skin. Brightness in the body
increases.
- Negative thoughts are removed.
- Insomnia is removed.

Cautions: Do not practice the T.B. patients. People having high blood
pressure or heart diseases should take advice of the knowledgeable faculty
of yoga.

3) Suryabhedan (Sun Piercing):

Method:
- Sit in Padmasan (Lotus Posture) or Siddhasan (Perfect Posture).
- Close the left nostril with two back fingers (ring & little).
- Inhale from the right nostril. Do Jalandharbandh (Chin Lock).
- Do Kumbhak.
- Then exhale through left nostril. This is called a one round of
Suryabhedan (Sun Piercing).
- Similarly do the other rounds.

Benefits:
- Diseases arising due to gas are removed.
- Worms are destroyed.
- Cough- arising diseases are also removed.
- It gives a great relief in the problems regarding coldness.
- It brings warmness in the cold countries and cold season to the
body.
- If there is excessive cold and Suryabhedan (Sun Piercing) is done
the warmness comes.
- People having weak body should not perform this Pranayam.
- It removes asthma, cold, cough.
- Anemic people must do this pranayam.

Cautions: People having Pittta typed aurvedic nature, should not do this
Pranayam. During summer and in hot regions, this Pranayam should not be
done by any one.

4) Sitali Pranayam (Cooling Pranayam)

Method:
- Sit in any meditative posture.
- Pull out your tongue up to 1/2 -3/4 inch and fold by both the sides
as it becomes like a pipe.
- The tongue will be pressed between both the lips. Tongue will
remain like the pipe at both the sides inside and outside of the
mouth.
- Now do Purak (to inhale) through the inside of this pipe means
inhale.
- Then exhale through both the nostrils.
- This is called a one round.
- Similarly one can do more rounds.
- At least 8-10 rounds, we should do.

Benefits:
- Sensors on the tongue are awakened.
- Aliveness comes in Manipur Charka (Navel Centre).
- Appetite increases.
- It gives soothing to the whole body.
- It is benefited in the paralysis.
- Problems occur due to Pitta typed ayurvedic nature, like sour
belching and acidity are cured.
- Toxins of the body are removed.
- If there is much hot in the body, do yoga practice, perform this
Pranayam.
- It is the best in the summers and hot regions (geographical) and
also for the people with Pitta typed aurvedic nature.

Cautions: The room in which, you are going to practice this pranayam, its
temperature should be less than the outer side temperature. During inhalation,
cool air should go inside, not hot air. If hot air goes inside, it causes reverse
effects.

5) Sitkari (Cooling Pranayam):

Method:
- Match and touch the upper and lower teeth rows. Upper teeth will
remain somewhat front side.
- Touch the tongue with the root of the lower teeth. Now make apart
both the lips.
- Do Purak (inhalation) through mouth.
- The inhalation will occur through the internal space between the
teeth. And it will touch the tongue also.
- You will feel cooling effect.
- After inhalation do Kumbhak with Jalandhar Bandh (Chin Lock).
- During Kumbhak keep your lips together. Teeth rows will be
together.
- Now make the face straight and exhale through both the nostrils.
- This is called as a one round of Sitkari pranayam. For the second
round of the Sitkari pranayam, again make the above situation.
- Start at least with 5 rounds. When you will inhale, Siiiiiit voice will
be produced.

Benefits:
- This Pranayam is also a cooling pranayam like Shitali pranayam.
- It gives coolness to the body.
- In addition to this, by this pranayam, one can get control over
hunger, thirst, laziness and sleep.

Cautions: The room in which, you are going to practice this pranayam, its
temp should be less than the outer side temperature during inhalation, cool air
should go inside, not hot air. If hot air goes inside, it causes reverse effects.

6) Ujjayi (Victorious Breath):

Method:
- Sit in Padmasana (Lotus Posture), Siddhasan (Perfect Posture), or
Sukhasan (Easy posture).
- In Ujjayi Pranayam (Victorious Breath), close the mouth of
windpipe (glottis), in the manner that during inhalation and
exhalation the specific voice comes.
- In the beginning there might be clear voice but by practice, it will
be produced nicely.
- In the beginning this might also possible that during inhalation, the
voice comes, but during exhalation voice might not come.
- But by practice, it will be produced nicely.
- In this method, we are not going to do Kumbhak. Inhalation and
exhalation both we have to do only with nostrils.
- But you will feel like you are breathing in and breathing out with
throat.
- This is a simple Ujjayi Pranayam (Victorious Breath). Here we are
not performing Kumbhak.
- There is also the other method: Here also, close the glottis (mouth
of the wind pipe) similarly. Do Purak (inhalation), then close both
the nostrils with the help of the thumb and last two fingers (ring
finger and little finger). Then do Kumbhak with Jalandhar
Bandha (Chin Lock). Then exhale through left nostril.

Benefits:
- Disorders of cough typed aurvedic nature are removed.
- Every difficulty of gas trouble is removed.
- Many diseases of belly are cured.
- Displacement of umbilical is cured.
- Acidity is cured.
- Mental peace and physical energy are increased.
- The body becomes light and enthusiastic.
- Diseases of throat are cured.
- Voice becomes smooth and affected positively.
- It is the best for epilepsy patients.
- It is the best for the diseases of nose, ear and throat.

Cautions: T.B. patients should not practice it.

7) Bhramari (Bee Pranayam):

Method:
- Here the produced voice is just like buzzing of the wasp.
Sukhasan (Easy Posture).
- During Purak (inhalation), stretch the palate towards the inner
wall of the cheeks. So, during inhalation, due to rubbing more voice
will be produced, which is like buzzing of the wasp.
- After inhalation, do Kumbhak.
- Then during exhalation, maintain the same position of the palate
as it was during the inhalation. So, voice will be there, just like
buzzing of the wasp.
- There will be some difference in the voice during inhalation and
exhalation. In the beginning, you will feel some difficulties in
making voice. But after a practice, it will be simple.
Benefits:

- It is called as sleeping pills.
- If people with insomnia, do Bhramari for 21 rounds they get sound sleep.
- It is the best for high B.P. it makes the versatile / hyperactive mind quiet.
- It is beneficial in throat diseases.
- If you dilute yourself in the pleasant humming sound of Bhramari (Bee
Pranayam), you feel heavenly happiness. (a blissful state).

8) Murchha (Swooning Pranayam):

Method:
- Inhale with both the nostrils.
- After inhalation, do Jalandhar Bandha (Chin Lock) and
Kumbhak. After Kumbhak, do Rechak (exhalation).

Benefits:
- Mind becomes calm.
- Desires become calm.
- During Jalandhar Bandha (Chin Lock), Vishuddhi Chakra ( Throat Centre)
is pressed. So, the desires become calm.

9) Plavini (Floating Pranayam):

Method:

- Never try to do just by reading the about it. It must be learnt only
with a knowledgeable person.
- In this type, we fill the breath (breath in process) in belly. And
there are two types for that.
Method - 1:
- Breathe through mouth as we swallow the food, with effort and fill
up the belly.
- After filling the belly enough, do Kumbhak and then do Rechak.
- Now, during this practice, do not do Rechak.
- Exhale the filled up air in the belly.
- The belly-filled breath is as it is and you are you are going to do
some rounds of Purak (to inhale) & Rechak (to exhale).
- After finishing the decided rounds, stretch your belly inside.
- The breath will be exhaled just like belching. Here also, try more for
exhalation.

Method 2:
- After doing Uddiyan Bandha (abdominal retraction), open the
glottis.
- Air will go inside itself. And thus, we can fill up the belly. Then do
like above..

Benefits:
- Lightness is felt in the whole body.
- Many disorders of belly are cured miraculously.

10) Chandrabhedan (Moon Piercing):
- It is not a traditional pranayam. It has not been described in the
authentic books of the yoga. It has been added afterwards.
- Make Pranav Mudra with your right hand.
- Close the right nostril with the thumb and inhale through right
Nostril.
- Do Jalandhar Bandha (Chin Lock) with Kumbhak.
- Make the face straight, release the Jalandhar Bandha (Chin Lock)
and exhale from the right nostril. This called a one round.
- Start form at least 5 rounds and reach up to 21 rounds.

Benefits:
- It is the best in summer, in hot region and the people having Pitta typed
aurvedic nature.
- It is the best for the skin diseases.
- It is beneficial in the difficulties of piles.
- It is the best for high B.P.
- It cures insomnia.
- The man can change the hyper aggressive nature with the regular practice of
Chandrabhedan (Moon Piercing).
- The body gets luster like the moon.

N. B.:
In every type, it has been written about Kumbhak. Kumbhak means to
sustain the breath, but the beginners should not do Kumbhak. One should
learn Kumbhak, under the guidance of any knowledgeable person.

Free Of Cost

Requirements to arrange the free of cost seminar for
Aasans, Pranayam and Dhyan.

! Presence of at least 50 and maximum 200
participants. (Age: more than 15 years).
! Hall area to sit. Aprox 2000 Sq ft
! Carpet of 3 ft. x 6 ft. cot like woody plank, for
demonstration. Good sound system & the time
limit is 1 hr.
! Seminar will be in Guj. / Hindi.
! On that day, selling arrangement of book / CD.
! At the end of seminar, send the letter of thanks.

" Send the request letters to the following address.
Add: Dilip Dholakia,
- Aankan Apartment,
Nr. Govardhan Party Plot,
Thaltej Village,
Ahmedabad 59.

Contact: Home: 07926852310 //079 26404829.
Mobile: 9898287627.

Mail ID: info@ ijyogtherapy.com
Website : http://www.ijyogtherapy.com

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