I NDE X

Contents
Pag
e
No

Contents
Pag
e
No
Introduction To
Yoga
2 Abdominal
Postures

Yogasanas (The
Yogic Postures) :
Importance, Rules and
Classifcation
5
1. 1 !rdha
"hala#hasana
2$
2. 2 Purna
"hala#hasana
%&
Tadasana, Tir'a(
Tadasana, )ati
Cha(rasana
*
3. % +hu,angasana %1
Sitting Postures 4. - .a(arasana %2
1. 1 Padmasana 1& Kneeling
Postures

2. 2 +addha Padmasana 11 1 1 /a,rasana %%
3. % Par0atasana 12 2 2 +hoo12amana1
/a,rasana
%-
4. - 3tthita Padmasana
(4olasana)
1% Leg Postures
("tanding Postures)

5. 5 "imhasana 1- 1. 1 Tri(onasana %5
6. 5 .andu(asana 15 2. 2 Padahastasana %5
7. 6 7omu(hasana 15 Surya Namaskara %6
8. * Pashchimottanasana 16 Pranayama -%
9. $ 8anu "hirasana 1* Yogasana and
Pranayama
5&
10. 1& Purna
.ats'endrasana
1$ Yogasana and
Eercises !or t"e
Care o! t"e Eyes
51
11. 11 /a(rasana 2&
Su#ine Postures A Suitable Diet 5%
1. 1 "ha0asana 21 Yogic Eercises
and t"e Cure o!
5*
2. 2 9(apada 3ttanasana 2%
Diseases $ An Inde
3. % 3ttanapadasana 2- %odel Yogasana &
Timings
51
4. - Pa0anamu(tasana 25
5. 5 .ats'asana 25
6. 5 "upta#hadrasana 2*








Introduction To Yoga

.an has made tremendous progress in almost e0er' :al( o; li;e <#,ects
once considered impossi#le to #e achie0ed ha0e no: #een achie0ed #' us
=hat :e ha0e achie0ed and accomplished toda' could not ha0e #een
imagined in their dreams #' our past generations .odern scientists and
researchers ha0e a#solutel' changed our li;e1st'le "cience has #een
incessantl' pouring on us ne: materials and de0ices to ma(e our ph'sical li;e
more happ' and com;orta#le

>o:e0er, pollution o; air, :ater, #od' and mind is also the result o; science
=e :itness despair and disappointment on the ;aces o; our 'oung
generation "igns o; restlessness are apparentl' 0isi#le in the dr' and dull
e'es o; our 'oung men and :omen "loping shoulders, ?at chests and
#ulging stomachs ha0e #ecome their characteristics =h'@

Toda', :e can claim that :e are modern and ci0iliAed #ut cannot claim that
:e are genuinel' happ' =e, toda', use tranBuilliAers ;or sleep, pills ;or
purgati0e and tonics ;or 0igour TranBuilliAers and sedati0es are in 0ogue in
our modern societ' Charmed #' and then, addicted to intoCicati0e drugs, our
'outh is led to the path o; disgrace and sel;1destruction

4onging ;or material :ealth has hardened our heart >uman 0alues are
declining =or( to time, competition and commotion ha0e made us suDer
;rom stress and strain .ental tension or strain produces undesira#le
conseBuences "tress and strain are the causes o; ph'sical as :ell as
ps'chological diseases such as dia#etes, cancer, acidit', ulcer, migraine and
h'pertension

>o: can :e pre0ent oursel0es ;rom #eing strained and degenerated@ "hould
:e discard science and scientifc in0entions@ "hould :e return to the ca0e1li;e
and li0e as the a#origines li0es@

!s a matter o; ;act, to do this is neither practical nor necessar' Yoga has the
surest remedies ;or manEs ph'sical as :ell as ps'chological ailments Yoga
ma(es the organs o; the #od' acti0e in their ;unctioning and has good eDect
on internal ;unctioning o; the human #od' Yoga changes ;or good manEs
0ie:s on, and attitude to, li;e

The :ord Yoga is deri0ed ;rom the "ans(rit root yuj (FBtG) meaning to #ind
the 'o(e It is the true union o; our :ill :ith the :ill o; 7od

<ur ancient sages ha0e suggested eight stages o; Yoga to secure purit' o;
#od', mind and soul and fnal communion :ith 7od These eight stages are
(no:n as As"tangayoga' The eight stages o; 'oga are as ;ollo:s :

(' Yama )Social Disci#line* : Yama means restraint or a#stention It
contains f0e moral practices The' are : 2on10iolence (!himsa), Truth;ulness
("at'a), 2on1stealing (!ste'a), Celi#ac' (+rahmachar'a) and 2on1
acBuisiti0eness (!parigraha)
2on10iolence (!himsa) means not to hurt an' creature mentall' or ph'sicall'
through mind, speech or action Truth;ulness ("at'a) is the presentation o; a
matter as percei0ed :ith the help o; sense organs 2on1stealing (!ste'a)
means not to co0et and acBuire ph'sicall', mentall' or #' speech othersE
possessions
Celi#ac' H .oderation in seC (+rahmachar'a) : +rahmachar'a does not mean
li;elong celi#ac', #ut moderation in seC #et:een married couples
2on1acBuisiti0eness (!parigraha) means a#andoning :ealth and means o;
sensual pleasures

+' Niyama )Indi,idual Disci#line* : Rules o; conduct to:ards onesel;
consist o; certain disciplines :hich are #oth ph'sical and mental These are
f0e in num#er : Cleanliness ("haucha), Contentment ("antosha), !usterit'
(Tapas), "el;1stud' ("0adh'a'a) and "urrender to 7od (Ish0ara Pranidhana)
Cleanliness ("haucha) means internal and eCternal purifcation o; the #od'
and the mind
Contentment ("antosha) is a state o; mind #' :hich one li0es happil' and
satisfed in congenial or uncongenial atmosphere
!usterit' or penance (Tapas) is the conBuest o; all desires or sensual
pleasures #' practicing purit' in thought, speech and action
"el;1stud' ("0adh'a'a) means eCchange o; thoughts in order to secure purit'
in thought and accomplish (no:ledge
"urrender to 7od (Ish0ara Pranidhana) : It consists o; pure de0otion to 7od
and surrender o; all actions to >im

-' Asana )Postures* : !sana means holding the #od' in a particular posture
to #ring sta#ilit' to the #od' and poise to the mind The practice o; asana
#rings purit' in tu#ular channels, frmness to the #od' and 0italit' to the
#od' and the mind There are man' asanas

.' Pranayama )/reat" Control* : The literal meaning o; Prana'ama is
/reat" Control' The aim o; practicing Prana'ama is to stimulate, regulate
and harmoniAe 0ital energ' o; the #od' 8ust as a #ath is reBuired ;or puri;'ing
the #od', so also Prana'ama is reBuired ;or puri;'ing the mind

0' Pratya"ara )Disci#line o! t"e Senses* : The eCtro0ersion o; the sense
organs due to their han(ering a;ter :orldl' o#,ects has to #e restrained and
directed in:ards to:ards the source o; all eCistence This process o; dra:ing
the sense in:ards is Prat'ahara or putting the sense under restraint

1' D"arana )Concentration* : Iharana (Concentration) means ;ocusing the
pure mind on oneEs personal deit' or on the indi0idual "el; The practice o;
Iharana helps the mind to concentrate on a particular o#,ect

2' D"yana )%editation* : =hen one sustains and maintains the ;ocus o;
attention through Iharana un#ound #' time and space, it #ecomes Ih'ana
(.editation) Ieep concentration destro's the Ra,as and Tamas 7unas o;
mind and de0elops the "at0i(a 7unas (Bualities)

3' Samad"i )Sel!&realisation* : The eighth and fnal stage o; Yoga is
"amadhi !t this stage, oneEs identit' #ecomes #oth eCternall' and internall'
immersed in meditation The meditator, the act o; meditation and the o#,ect
meditated upon, all the three shed their indi0idual characteristics and merge
:ith one single 0ision o; the entire cosmos "upreme happiness, ;ree ;rom
pleasure, pain or miser', is eCperienced "amadhi is the climaC o; Ih'ana

The group o; Iharana, Ih'ana and "amadhi is called J"am'amaE (the Internal
Yoga) in the "cience o; Yoga The frst f0e stages H Yama, 2i'ama, !sana,
Prana'ama and Prat'ahara1constitute the 9Cternal Yoga I; all these f0e
stages are practiced and ;ollo:ed in li;e, 0irtues li(e moralit', morall' sound
conduct and good character are de0eloped in man +esides, there is all1round
progress in human li;e, ph'sicall', intellectuall' and spirituall' and man
attains ph'sical ftness and mental eBuanimit'

Thus, asanas are onl' one o; the stages o; Yoga .ost o; the aspirants
practicing Yoga practise, in ;act, these asanas >o:e0er, all the eight stages
o; Yoga are o; importance The practice o; all the together and Prana'ama
#ring a good deal o; permanent #enefts


Yogasanas (The Yogic Postures) : Importance, Rules
and Classifcation

Yogasanas are simple actions ;or (eeping the internal and eCternal parts o;
the #od' in good health 2o acti0it' can #e per;ormed :ell so long as the
internal and eCternal parts o; the #od' are not in good health The #od' and
the mind are closel' interrelated +oth should #e ;ull' ta(en care o;
Thousands o; 'ears ago, the people o; ancient 7reece #elie0ed in the
principle J! sound mind in the sound #od'E The :hole s'stem o; the
education :as #ased on this principle
There are se0en :a's ;or the elimination o; :aste matter produced in the
#od' #' dail' ph'sical acti0ities and ;unctioning o; the digesti0e s'stem : (1)
through le;t and right nostrils, (2) through le;t and right e'es, (%) through le;t
and right ears, (-) through the mouth, (5) through the anus, (5) through the
genitals and (6) through the s(in .ost diseases are the result o; the a#sence
o; suKcient and regular elimination o; :aste matter such as urine and stool
;rom the #od' Yogic eCercises help the process o; elimination o; :aste matter
;rom the #od' and (eep the #od' in per;ectl' sound health

Im#ortance 4 The reasons :h' Yogasanas ha0e a pre;erence o0er other
s'stems o; ph'sical eCercises are enumerated #elo: :
(1) In other s'stems o; Ph'sical eCercise, the internal organs o; the #od' do
not get proper eCercise, :hile Yogasanas gi0e suKcient eCercise to the
internal organs o; the #od' ConseBuentl', an indi0idual can maintain good
health and longe0it' o; li;e
(2) <nl' a small air' place and ;e: eBuipments are reBuired ;or practicing
Yogasanas
(%) T:o or more indi0iduals are reBuired in other games, :hile Yoga is a solo1
practice
(-) Yogasanas ha0e a greater impact on the mind and the senses than other
ph'sical eCercises :ith the result that Yogasanas help to de0elop oneEs
ph'sical and mental po:ers to calm the mind and control the senses
(5) The practice o; Yogasanas is not eCpensi0e as one practicing Yogasanas
needs no additional ;ood
(5) There is suKcient elimination o; stool and other :aste mater ;rom the
#od' through Yogasanas and hence the #od' has more resistance po:er to
(eep a disease a:a'
(6) The #od' #ecomes ?eCi#le #' Yogasanas It #ecomes acti0e :ith an
increased a#ilit' o; doing an' acti0it' <ne :ho per;orms Yogasanas loo(s
'ounger in age and li0es longer
(*) The #lood in the diDerent #lood 0essels is purifed through diDerent
Yogasanas
($) The po:er o; contraction and eCpansion o; lungs is increased #'
practicing Yogasanas and Prana'ama This results in the purifcation o; #lood
to a great eCtent
(1&) 4i;e span, 'outh and health depend upon the ?eCi#ilit' o; the spinal cord
Yogasanas (eep the spinal cord ?eCi#le
(11) !sanas reBuire the least possi#le use o; ph'sical energ' !s a result, one
;eels less tired This is the reason :h' Yogasanas are called a Jnon10iolent
acti0it'E
(12) <ne :ho practices Yogasanas #ecomes a morall' good person
(1%) Yogasanas help the mind to eCperience tranBuilit' There is progressi0e
intellectual de0elopment #ecause o; the calm mind
(1-) Yogasanas stimulate diDerent glands o the #od' These stimulated
glands produce secretions in proper proportion, :hich ha0ing miCed :ith
#lood helps the #od' to acBuire a :ell1#alanced gro:th
(15) Iiseases li(e constipation, gas1trou#le, dia#etes, #lood pressure, hernia,
headache, etc can #e cured #' practicing Yogasanas and Prana'ama
(15) Yogasanas ma(e possi#le not onl' ph'sical and mental de0elopment #ut
also intellectual and spiritual de0elopment
(16) There is no restriction o; age and seC ;or Yogasana aspirants <ur ancient
sages had adopted this s'stem ;or thousands o; 'ears :ith the result that
en,o'ed sound health ;or a long time

5ints : To ta(e the ;ull ad0antage o; Yogasanas, it is ad0isa#le to ;ollo: the
;ollo:ing points :
(1) Lor practicing Yogasanas, earl' morning is the ideal time +e;ore starting
Yoga practices, the #o:els and the #ladder should #e emptied It is #etter to
do Yogasanas a;ter a #ath #ecause it ma(es the #od' light and acti0e and
one can practise Yogasanas :ith greater ease I; one :ishes to ta(e a #ath
again a;ter practicing Yogasanas, one should use :arm :ater instead o; cold
:ater
(2) The ground ;or practicing asanas should #e le0el, clean and ;ree ;rom
noise !sanas should #e practiced on a mat or a carpet
(%) Clothing should #e in accordance :ith the season .en should :ear a
loincloth or shorts =omen should :ear a loose #louse and stretch pants
(-) <ne should remain silent :hile practicing asanas =hile practicing asanas,
concentration should #e on #reathing and on the lim#s :hich ha0e a stress or
strain Concentration in the practice o; Yogasanas is necessar' ;or the all1
round progress o; the #od' and the mind
(5) +e;ore one #egins to practice other asanas, one should per;orm
"ha0asana in order to ma(e #reathing normal, the #od' and the mind
tranBuil
(5) Yogasana is a non10iolent acti0it' and there;ore no ;orce or ,er( should #e
eCerted in the practice o; Yogasanas
(6) There should #e a gradual increase in the time duration in the practice o;
Yogasanas +' this process, the #od' #ecomes ?eCi#le and in a short time, it
:ill easil' accomplish a per;ect state in each asana
(*) Yogasana is a scientifc process :hich deals :ith the internal and eCternal
parts o; the #od' ! #eginner should start practicing Yogasanas a;ter ha0ing
learnt all their techniBues under proper guidance
($) The per;ormer o; asanas should ta(e light ;ood in order to (eep the #od'
light
(1&) I; one is suDering ;rom complicated diseases o; se0ere ;e0er, one should
not practice asanas =omen should not practice asanas ;our months a;ter
conception, ;or three months a;ter deli0er' and during menstruation !
:oman1aspirant should not as ;ar as possi#le per;orm, :ithout proper
guidance asanas :hich in0ol0e li;ting up the :eight o; the :hole #od' on her
hands
(11) The num#er o; asanas and the duration ;or each o; them should #e
increased graduall' Practicing man' asanas on the frst da' should #e
a0oided
(12) >aste or Buic(ness in coming to the fnal position ;rom the initial position
and 0ice 0ersa should #e a0oided
(1%) !;ter practicing Yogasanas, "ha0asana should #e per;ormed "ha0asana
is a per;ect asana +' "ha0asana, the #od' gets speed' relaCation and
#ecomes energetic
(1-) Yogasanas are supposed to #e per;ormed ad0antageousl' in the right
direction i; the aspirant, a;ter practicing Yogasanas, ;eels no tiredness and
has an increased capacit' to :or( :ith his light and re;reshed #od'

Classi6cation o! Yogasanas : In order to understand Yogasanas and stud'
them :ell, the' ha0e #een classifed as ;ollo:s in this #oo( :
(1) "itting Postures
(2) "upine Postures
(%) !#dominal Postures
(-) >and1Postures
(5) )nee1Postures ()neeling Postures)
(5) 4eg1Postures ("tanding Postures)
(6) >ead1Postures



Tadasana



"tand erect (eeping a distance o; hal; a ;oot #et:een the t:o ;eet 8oin
(Intermingle) the fngers o; one hand :ith those o; the other hand and raise
the hands up Raise the heels ;rom the ground and #ending the head
#ac(:ards loo( at the fngers "tretch the #od' up:ards )eep this position
;or a ;e: seconds and then #ring the #od' to its original position 7e#eat
t"is asana eig"t times





Tiryak Tadasana

Lirst o; all, hold the position o; Tadasana
)eeping the heels raised ;rom the ground,
#end the #od' frst to the right side and
then to the le;t side The #od' should #e
#ent at the :aist 7e#eat t"is asana
eig"t times on eac" side






Kati C"akrasana

"tand (eeping a distance o; t:o ;eet #et:een the
;eet Raise #oth the arms on the sides o; the #od'
to the le0el o; the shoulders Turn the #od' #' the
:aist to the right side, #ring the le;t arm to the
right shoulder and ta(e the right arm to the #ac(
Then #ringing the #od' to its original position,
turn it to the le;t side 7e#eat t"is asana eig"t
times



























PAD%ASANA

JPadmaE means lotus Padmasana acBuires its name #ecause :hen per;ormed
this resem#les a lotus This is also (no:n as )amalasana This is #est suited
;or meditation and ;or reciting JmantrasE This is #enefcial to #oth men and
:omen



Tec"ni8ue
"it on the ground "pread the legs ;or:ard and place the right ;oot on the le;t
thigh and le;t ;oot on the right thigh "ome persons li(e to place frst the le;t
;oot on the right thigh and then to put the right ;oot on the le;t thigh 9ither
process is right 4et the le;t and rest on the le;t (ne: and the right hand on
the right (nee 4et the tips o; the thum#s o; #oth the hands touch the tips o;
the indeC fngers )eep the head and the spinal column erect )eep 'our e'es
close or open Those :ho can place onl' one leg on the thigh should practice
this asana dail' :ith Aeal The' :ill #e a#le to per;orm this asana easil' a;ter
some practice "ta' in the fnal position ;or one or t:o minutes in the initial
stage 4ater, increase the time graduall'

Ad,antages
(1) This asana is use;ul ;or 8apa, Prana'ama, Iharana (Retention or
Concentration), Ih'ana (.editation) and "amadhi ("el;1realiAation)
(2) This asana stimulates the endocrine glands
(%) This asana is use;ul to cure diseases li(e asthma, insomnia and h'steria It
is greatl' #enefcial to the persons suDering ;rom insomnia
(-) This asana relie0es the #od' o; its eCcessi0e ;at and it increases the
0italit'
/ADD5A PAD%ASANA

This is a 0ariation o; Padmasana This asana is not meant ;or mediation This
is chie?' meant ;or health1impro0ement and ;or ma(ing the #od' strong This
asana is diKcult to per;orm Those :ho are una#le to practice this asana
should not #e disappointed The' should patientl' tr' to accomplish the fnal
position


Tec"ni8ue
"it in Padmasana :ith legs crossed The heels should touch the lo:er part o;
the a#domen ":ing the right arm #ehind the #ac( o; the shoulder and #ring
the hand near the le;t hip Catch the le;t #ig toe "imilarl', s:ing the le;t arm
and hold the right #ig toe I; 'ou eCperience diKcult' in holding the toes,
#end slightl' ;or:ard and ma(e it con0enient to hold the #ig toes !;ter
catching the toes, sit erect as #e;ore and #reathe normall' "ta' in this
position ;or one or t:o minutes in the initial stage 7raduall', increase the
time till 'ou can sta' in the position ;or ten minutes

Ad,antages
(1) In this asana, the :eight o; the #od' is #orne #' the (nees and the an(le1
,oints, so the ,oints o; the legs #ecome strong
(2) +oth the heels o; the legs get suKcient eCercise
(%) The continuous practice o; this asana helps the person to graduall'
o0ercome the :ea(ness o; the heart, the lungs, the stomach, the li0er and
the spine .oreo0er, it reduces the pain in the (nees and the an(le1,oints
(-) This asana helps to cure ailments li(e indigestion, ?atulence,
stomachache, etc
(5) +' practicing this asana, one can get all the ad0antages o; Padmasana
PA79ATASANA

Par0ata means a mountain This asana is also (no:n as J/i'ogasanaE,
#ecause it in0ol0es a special techniBue o; Yoga <nl' health' persons should
practice this asana




Tec"ni8ue

"it in Padmasana 8oin the palms o; the hands "tretch the arms 0erticall' up
o0er the head "ome persons per;orm this asana sitting in the posture o;
/eerasana +ut the Padmasana posture is #etter than the /eerasana one

Ad,antages

(1) !s #oth the arms are (ept 0erticall' up in this asana, the JPranaE is
su#limated
(2) I; "ur'a#heda Prana'ama or !nuloma1/iloma Prana'ama is practiced ;or
f;teen minutes #e;ore per;orming this (Par0atasana) asana, the lungs, the
a#domen and the spine #ecome strong and health'
(%) This asana gi0es suKcient eCercise to the muscles o; the arms

:TT5ITA PAD%ASANA

This asana is a 0ariation o; Padmasana In this asana, the #od' is li;ted up
:ith #oth the hands on the ?oor This is the reason :h' it is called J3tthita
PadmasanaE or 4olasana or Iolasana This asana is more diKcult than
Padmasana #ecause in this asana the :hole #od' is #alanced on #oth the
hands


Tec"ni8ue

"it in Padmasana Rest the palms on the ?oor #esides the hips "lo:l' raise
the trun( :ithout a ,er( The #od' should not Bui0er Retain the #reath in the
lungs as long as the #od' is in the raised position 9Chale :hen the #od' is
lo:ered do:n =hile per;orming this asana, some #eginners eCperience
tremor in the hands #ecause o; some :ea(ness +ut it should not dishearten
them The' should practice the asana patientl' and :ith perse0erance

Ad,antages

(1) This asana strengthens the ,oints and muscles o; the arms
(2) This asana helps to cure intestinal :ea(ness, constipation, indigestion,
d'senter', dro:siness, impurities o; tu#ular channels, etc
(%) This asana :or(s as an appetiAer :hich is a good characteristic o; health







SI%5ASANA

"imhasana is one o; the eight'1;our asanas This asana is also called
+haira0asana The ;ace posture o; this asana, :hen ;ollo:ed in /a,rasana and
+hadrasana, is (no:n as "imhasana


Tec"ni8ue
+end the legs ;rom the (nees and #ring them on the #ac(side "it on the
heels The heels must #e on #oth the sides o; the hips 4et the distance
#et:een the (nees #e siC inches Place the right palm on the right (nee and
the le;t palm on the le;t (nee +egin eChaling through the nose and the
mouth stretching the tongue out ;rom the mouth 9Chaling should #e
completed as soon as the process o; stretching the tongue out ;rom the
mouth is completed Io not #reathe no: )eep the trun( erect "tretch all the
;acial muscles and :iden the e'es in such a :a' that the ;ace appears
;rightening 4oo( straight "ta' in the pose ;or a#out siC to eight seconds In
the frst :ee(, per;orm this eCercise t:ice a da' 7raduall', :ith practice,
increase it to ;our times a da'

Ad,antages
(1) This asana is 0er' use;ul ;or increasing the po:er o; memor'
(2) This asana :or(s as a medicine ;or throat1trou#le or 0oice1trou#le It also
cures tonsillitis
(%) It has also a good eDect on the respirator' s'stem and on the lar'nC
(-) This asana helps to cure all the diseases o; the chest and the a#domen
(5) This asana is recommended to persons suDering ;rom stammering It is
#enefcial to the e'es, the nose and the s(in
(5) This asana increases the #eaut' and the luster o; the ;ace
(6) This asana has all the ad0antages o; /a,rasana
%AND:KASANA

=hile per;orming this asana, the #od' ta(es the shape o; a ;rog "o this
asana is called .andu(asana





Tec"ni8ue
Ta(e the legs #ac(:ards 4et the ;eet touch each other "tretch the (nees on
#oth the sides Rest the hands as sho:n in the (nees on #oth the sides Rest
the hands as sho:n in the fgure )eep the (nees as apart as possi#le )eep
the trun( straight 4oo( straight and #reathe normall' Remain in this position
;or eight to t:el0e seconds Per;orm this asana t:ice in the frst :ee( 4ater,
practise this asana ;our times

Ad,antages
(1) This asana is eDecti0e in reducing the :eight o; the thighs, hips and the
a#domen
(2) This asana strengthens the lo:er parts o; the loins
(%) This asana increases seCual a#ilit' It remo0es the de;ects o; the
reproducti0e s'stem o; :omen
(-) This asana stimulates the digesti0e s'stem
(5) The #enefts :hich Padmasana gi0es can #e o#tained ;rom this asana
also




;<%:K5ASANA

J7oE JC(sE means a co: J.u(haE JeBM(E means ;ace =hen this asana is
per;ormed, the per;ormerEs posture resem#les a co:1head "o it is called
7omu(hasana This is one o; the eight'1;our asanas
Tec"ni8ue
Place the le;t heel on the le;t
side o; the anus +end the
right leg in such a :a' that the
right (nee rests on the le;t
(nee and the sole o; the right
;oot touches the lo:er part o;
the le;t thigh Practice :ill
ena#le 'ou to #ring the right heel to the le;t thigh Ta(e the le;t arm to the
#ac(, #end it at the el#o: and #ring it up:ard 2o:, raise the right arm, #end
it at the el#o: and ta(e it to the #ac( Raise the frst and the second fngers
o; the le;t hand 4o:er the frst and the second fngers o; the right hand I;
the fngers slip a:a', tr' again ;or t:o minutes to #ring them to the position
+reathe slo:l' )eep the trun( and the head in a straight line Change the
hands in turn ! ;at man :ill fnd it diKcult to per;orm this asana +ut
constant practice :ill ena#le him to practise the asana com;orta#l' Practise
this asana ;our times in the frst :ee( 4ater, graduall' increase the
;reBuenc' and practise it siC times 7raduall', increase the duration till the
limit o; f;teen minutes is reached

Ad,antages
(1) (1) !s this asana in0ol0es all the three +andhas, 8alandhara +andha,
3ddi'ana +andha and .oola +andha strongl', "ushumna 2adi naturall' gets
an a#undant ?o: o; oC'gen :ith the result that there is control o0er the
sense organs
(2) (2) Tumour in the aCilla is dissol0ed #' this asana
(%) (%) This asana cures rheumatic arthritis o; the lo:er legs and fssure
(-) (-) This asana cures constipation, d'spepsia, loss o; appetite, #ac(ache
and arm1sprain
(5) (5) This asana helps in o#ser0ing celi#ac' and (eeping sound health
(5) (5) .oola +andha stops automaticall' in this asana and so it is 0er'
help;ul ;or practicing Prana'ama
(6) (6) This asana is use;ul ;or longtime meditation
(*) (*) 8oints #ecome ?eCi#le and #ones #ecome strong
($) ($) This asana strengthens the chest, the lungs and the heart
PAS5C5I%<TTANASANA

This asana is also (no:n as J3grasanaE, J3graE means J"hi0aE 4ord "hi0a is
#elie0ed to #e the good o; annihilation "o he is called J3graE or Jthe terri#leE
!s this asana is 0er' diKcult to practise, it is (no:n as J3grasanaE



Tec"ni8ue
"it on the ?oor :ith legs stretched straight in ;ront +end the trun( ;or:ard
and hold the ;eet :ith the thum#s and the frst and the middle fngers
9Chale, and #end the trun( lo:er so that the head rests on the (nees Ira:
the a#domen in :hile #ending lo:er This :ill ma(e the #ending o; the trun(
eas' =hile #ending #ring the head #et:een the arms The aspirants ha0ing
?eCi#le spine can touch the (nees :ith the head at the frst attempt Lat
persons :ill fnd some diKcult' in practicing this asana Persons ha0ing a
:ea( spine :ill ta(e a ;ortnight or a month to accomplish per;ection in this
asana Remain in this asana ;or f0e seconds +egin :ith thirt' seconds and
graduall' increase it to ten minutes

Ad,antages
(1) Pashchimottansana is the ;oremost o; all asanas Its eDect is that the li;e
;orce ?o:s though the "ushumna nadi and it (indles gastric fre
(2) The eCcessi0e ;at around the a#domen is reduced #' practicing this
asana
(%) It tones up the (idne's, the stomach, the li0er and other a#dominal
organs
(-) It tones up the intestines and impro0es digestion
(5) This asana cures constipation, indigestion, li0er1diseases and loss o;
appetite
(5) The practice o; this asana helps the ,oints to regain elasticit' It
re,u0enates the entire spine
(6) It ma(es the #od' handsome and shapel'
(*) It strengthens the cal0ic muscles
($) It cures hiccough
=AN: S5I7ASANA

Certain characteristics o; this asana are t'picall' the same as those o;
Pashchimottanasana In this 0ariation o; Pashchimottanasana one leg is
eCtended





Tec"ni8ue
"it on the ground Place the le;t heel pressing hard near the le;t groin )eep
the right leg stretched and straight >old the right ;oot :ith the hands 9Chale
and dra: the stomach in 4o:er the head slo:l' as sho:n in he fgure Place
the ;orehead and the chin on the (nee Remain in this position ;or f0e to ten
seconds Increase the time graduall' This asana can #e practiced :ith the
le;t leg stretched =ith constant practice, this asana can #e per;ormed ;or
hal; an hour Repeat this asana f0e to siC times e0er' da' This asana should
#e per;ormed a;ter the #o:els are emptied <ne :ho practices this asana can
practice Pashchimottanasana com;orta#l'

Ad,antages
(1) This asana (indles gastric fre and helps digestion
(2) This asana helps in o#ser0ing celi#ac'
(%) This asana cures (idne' trou#les
(-) It cures colic pain
(5) It a:a(ens the )undalini :hich (eeps the #od' ;ree ;rom sluggishness and
:ea(ness
(5) This asana has the same ad0antages as Pashchimottanasana

P:7NA %ATSYEND7ASANA

This asana is eas' ;or those :ho ha0e practiced !rdha .ats'endrasana ;or
some time Purna .ats'endrasana is a #it diKcult to per;orm in the
#eginning


Tec"ni8ue
"it on the ?oor :ith the legs stretched straight in ;ront )eep the trun( and
the head in a 0erticall' straight line Place the right ;oot at the root o; the le;t
thigh Place the right heel pressing against the na0el )eep the le;t ;oot on
the ?oor #ehind the right (nee Ta(e the right hand out ;rom under the le;t
(nee and :ith the help o; its thum# and frst fnger hold the toe o; the le;t
;oot )eep the le;t ;oot frm in this position Ta(e 'our le;t hand #ehind the
#ac( and (eep the head and the #od' turned to the le;t side T:ist the :aist
slightl' 4oo( at the tip o; the nose +reathe in slo:l' Retain this position ;or
t:ent' seconds The position can #e retained ;or t:o to three minutes a;ter
suKcient practice This asana gi0es the maCimum #enefts :hen practiced on
the right and le;t sides alternatel'

Ad,antages
(1) This asana has all the ad0antages o; !rdha .ats'endrasana
(2) It alle0iates rheumatism
(%) It stimulates the li;e energ' and cures man' diseases
(-) It supplies ;resh #lood to the Prananadi This a:a(ens the )undalini and
the aspirant eCperiences mental peace and calmness
(5) This asana is 0er' #enefcial to persons suDering ;rom dia#etes
(5) This asana ma(es the spine ?eCi#le and one eCperiences 0igour and
0italit' o; 'outh
9AK7ASANA

In this asana, the upper part o; the #od' is completel' turned and t:isted
The spine, the muscles o; the hands, he legs and the #ac( are stretched




Tec"ni8ue
"it on the ground :ith the legs stretched out Place the le;t leg near the right
(nee, stretching out the le;t hand #ehind the #ac(, :ith the palm o; the hand
?at resting on the ground Then press the le;t (nee :ith the right arm and put
the palm on the ground )eep the :aist erect and loo( as ;ar #ac(:ard as
possi#le Practise this asana ;our to siC times a da' turning to the le;t side
and to the right side alternatel' 7raduall', increase the time The limit is f0e
minutes


Ad,antages
(1) This asana strengthens the spine and acti0ates the ner0es
(2) The mouth o; the "ushumna opens and )undalini "ha(ti is su#limated
(%) This asana in0igorates the muscles o; the loins
(-) Purna /a(rasana #esto:s all the #enefts gained #' per;orming !rdha
/a(rasana
S5A9ASANA

"ha0asana is also called J.rutasanaE This asana is 0er' use;ul ;or meditation,
Prana'ama, 8apa, etc This asana should precede other asanas It should #e
per;ormed at inter0als and also at the end This asana relaCes the muscles
and the #lood 0essels Though this asana appears simple, it is one o; the
most diKcult to master The practice o; this asana is Yogic relaCation in the
shortest possi#le time RelaCation o; the #od' and mind is necessar' in this
modern age o; commotion and materialism "ha0asana has #een accepted as
a remed' ;or ps'chosomatic diseases caused on account o; competiti0e and
tumultuous li;e


Tec"ni8ue
4ie ?at on the #ac( Place the hands a little a:a' ;rom the thighs :ith the
palms up )eep the e'es and the fsts slightl' closed "tretch the legs out
)eep the heels together and the toes apart 2o: close the e'es and #reathe
0er' slo:l' +egin #' consciousl' and graduall' relaCing each part and each
muscle o; the #od' : ;eet, cal0es, (nees, thighs, a#domen and hips Then
relaC the muscles o; the #ac(, chest, arms, fngers, nec(, head and ;ace in
that order Inhale and eChale slo:l' and deepl' RelaC the #rain during
eChalation Iirect 'our attention to the #reathing, to the soul and to 7od
Retain the meditation ;or ten to f;teen minutes In this posture, one fnds true
relaCation and eCperiences rest, peace and plenitude Those :ho suDer ;rom
eCcessi0e mental stress or heart1disease must practise onl' "ha0asana
regularl' e0er' da'
Ad,antages
(1) Posture and meditation are co1ordinated in "ha0asana "ha0asana
pacifes the #od' and the mind
(2) In "ha0asana, all parts o; the #od'1s(in, muscles and ner0es1are relaCed
(%) The muscles a;ter strenuous eCercise need relaCation and rest This asana
gi0es certain prompt and complete relaCation and rest to the muscles
(-) It helps the #od' and the mind to recuperate a;ter a long and serious
illness "ha0asana is in0igorating and re;reshing
(5) This asana helps to cure the diseases such as insomnia, high or lo: #lood
pressure ad indigestion The #lood circulation #ecomes regular
(5) It gi0es prompt relie; to those :ho suDer ;rom heart1trou#le and mental
stress and strain
(6) It stimulates the circulation o; #lood in the entire #od' and one ;eels
re;reshing
(*) The constant practice o; this asana helps one to control anger
In 0ie: o; the #enefts mentioned a#o0e, e0er' aspirant o; Yoga should
per;orm this asana regularl' e0er' da'

















EKAPADA :TTANASANA

This asana gi0es suKcient eCercise to the a#dominal muscles This asana is
to #e per;ormed :ith one leg at a time and then changing it to the other leg





Tec"ni8ue
4ie on the #ac( )eep the heels together Put the hands on the ?oor #' the
side o; the #od' "tretch one o; the ;eet ;or:ards and loosen the other leg
Inhale slo:l' "lo:l' li;t the tight leg up >old the #reath Remain in this
position ;or siC to eight seconds Then slo:l' lo:er the leg :ithout ,er( and
eChale Ta(e rest ;or siC to eight seconds and practice this eCercise :ith the
other leg In the #eginning, this asana should #e practiced ;our times :ith
each leg !;ter practice, one can practice this asana siC times :ith each leg
This asana #eing eas' should #e per;ormed regularl' #' a student o; Yoga

Ad,antages
(1) This asana relie0es stomach pains and tones up the li0er, the spleen and
the (idne's
(2) It cures indigestion, gas1trou#le and intestinal disorders
(%) It reduces a#dominal o#esit'
(-) It relie0es pain during menstrual periods
(5) It remo0es s:elling in the legs, tones up the #lood circulation in the legs
and relie0es pain in the (nees and the lo:er parts o; the legs
(5) It has a #enefcial eDect on the upper part o; the #od' (thoraC) It
strengthens the lungs




:TTANAPADASANA

This asana is 0er' use;ul ;or remo0ing the eCcess ;at o; the #od' It is li(e
9(apada 3ttanasana :ith the 0ariation that in 3ttanapadasana #oth the legs
are to #e li;ted and lo:ered together


Tec"ni8ue
4ie ?at on the #ac( )eep the arms #' the side o; the #od' )eep the heels
and the ;eet together Inhale slo:l' Then li;t the legs up slo:l' Retain this
position ;or siC to eight seconds >old the #reath +ring the legs slo:l' do:n
on the ?oor 9Chale Ta(e rest ;or siC to eight seconds and repeat the same In
the #eginning, practice this asana ;our times a da' and graduall' increase it
to f0e or siC times a da'

Ad,antages
(1) This asana gi0es suKcient eCercise to e0er' muscle o; the a#domen The
a#dominal muscles are strengthened and the digesti0e s'stem ;unctions
eKcientl'
(2) It tones up the pancreas and alle0iates indigestion and constipation
(%) This asana reduces the ;at in the #od'
(-) This asana is #enefcial to those :ho suDer ;rom #ac(ache and pains o;
the loins and thighs .oreo0er, it is a #oon to those :ho suDer ;rom the
discom;ort caused #' intestinal :orms
(5) It re,u0enates the spinal ner0es and the #rain cells, strengthens the
muscles and acti0ates them
(5) This asana is a good remed' ;or piles in the initial stage
(6) This asana cures hiccough, pain in the thighs, #elching, constipation and
helps eCpelling the :ind at the anus
(*) It is an introduction to "ar0angasana



PA9ANA%:KTASANA

!s its name suggests, this asana gi0es relie; ;rom eCcess :ind in the #ell'
This asana can #e per;ormed #' raising one leg or #oth the legs



Tec"ni8ue
4ie ?at on the #ac( )eep the heels o; #oth the legs together Inhale deepl'
and #end the right (nee to:ards the stomach and hold it :ith #oth the
hands Raise the head a#o0e the ground and #ring the chin closer to the (nee
so that it touches the (nee1cap 9Chale and press the muscles o; the right
a#domen :ith the right thigh )eep the stomach pressed till the #reath is
suspended This asana is called JIa(shina Pa0anamu(tasanaE I; this asana is
per;ormed :ith the le;t leg, it is called J/ama Pa0anamu(tasanaE Practise this
eCercise :ith #oth the legs together This is called JPurna Pa0anamu(tasanaE
=hile holding the legs :ith #oth the hands, eChale and control the #reathing
Then slo:l' #egin inhaling :hile stretching the legs out (=omen are ad0ised
not to practice this asana a;ter conception)

Ad,antages
(1) Pa0anamu(tasana is the #est natural :a' to get rid o; ;oul gases
(2) It reduces o#esit' o; the #od' and the ;at around the a#domen
(%) It pre0ents heart1trou#le and impro0es the :or(ing o; the lungs
(-) This asana cures diseases such as gas, constipation, the disorders o; the
uterus, intestinal :orms, appendiC, rheumatism, piles, #lood1impurities,
:indiness in the stomach, etc


%ATSYASANA

This asana is (no:n as .ats'asana #ecause in this asana, :ith the help o;
Pla0ini Prana'ama, one can ?oat on the sur;ace o; :ater, li(e a fsh J.ats'aE
is the "ans(rit :ord ;or fsh This asana is not 0er' diKcult to per;orm "ome
practice :ill ena#le one to per;orm this asana easil' This asana is 0er' use;ul
;or concentration, mediation and sel;1realiAation There are three techniBues
to per;orm this asana


Tec"ni8ue (
4ie ?at on the #ac( "tart :ith the Padmasana
pose :ith the right leg on the le;t thigh and the
le;t leg on the right thigh 4oc( the ;orearms and
rest 'our head on them +reathe normall' This is the frst techniBue o;
practicing .ats'asana

Tec"ni8ue +
"it in Padmasana and then lie ?at on the #ac(
>old the le;t toe :ith the right hand and the right
toe :ith the le;t hand

Tec"ni8ue -
"it in Padmasana and lie ?at on the #ac( "lide the head #ac(:ards in such a
:a' that then cro:n o; the head and the hips :ould support the #od'
+et:een the head and the hips, and arch is ;ormed similar to a #ridge 2o:
stretch 'our arms ;or:ard and hold the toes :ith the fngers In this #od' the
shape o; an arch Lat persons ha0ing #ul(' muscles o; their legs can per;orm
this asana instead o; practicing Padmasana Lirst practise Padmasana Then
practise .ats'asana This asana should #e done ;or ten seconds at the
#eginning Increase the time graduall' !t the time o; the completion o; the
asana, loosen the head :ith the help o; the hands "it and practise
Padmasana
Ad,antages
(1) The stiDness in the nec(1muscles and the dullness around the throat1
muscles caused #' "ar0angasana can #e alle0iated #' practicing .ats'asana
immediatel' a;ter per;orming "ar0angasana
(2) The :indpipe and the sound#oC remain open :hile practicing this asana
This induces deep #reathing
(%) This eCercise enlarges the thoracic cage and allo:s deeper #reathing It
tones up the digesti0e s'stem
(-) This asana is #enefcial to those suDering ;rom asthma It remo0es the
disorders o; the entire respirator' s'stem
(5) It acti0ates the spinal column and the muscles o; the #ac(
(5) It stimulates the ;acial ner0es and #lood 0essels thus #rightens up the
;ace























S:PTA/5AD7ASANA

This asana is also called J"uptagora(shasanaE 8apa, Prana'ama, Ih'ana
(.editation) and other acti0ities can #e per;ormed easil' in this asana This
can #e per;ormed in t:o diDerent postures
Tec"ni8ue
)Posture (* 1 +end the right leg at the
(nee and ,oin the heel in ;ront o; the
right side o; the genitals "imilarl', #end
the le;t leg at the (nee and ,oin the heel
in ;ront o; the le;t side o; the genitals
4et the soles touch each other Then lie ?at on the #ac( 2o:, lie in such a
:a' as the heels do not touch and part close to the genitals =hile
per;orming this eCercise, the soles o; #oth the ;eet should #e in constant
touch :ith each other 2o:, spread the arms side:a's and place the hands
on the thighs and press them do:n Buite gentl' +oth the arms should remain
straight Io this eCercise ;or thirt' seconds in the #eginning and graduall'
increase the time to maCimum o; f;teen minutes
)Posture +* H Lirst practice "upta#hadrasana as sho:n in techniBue 1 Then
close the hands #' interloc(ing the
fngers o; #oth hands Raise the head, the
nec( and shoulders "lide the interloc(ed hands o0er the soles and stretch
and heels pressing the thighs 2o:, straighten #oth the hands and allo: the
#od' to relaC Those :ho fnd J+addhahastapadmasanaE diKcult to per;orm
should Practise this asana Practise this asana ;or thirt' seconds at the
#eginning 7raduall', increase the time to maCimum o; three minutes

Ad,antages
(1) This asana stimulates the #lood circulation :ith the result that the internal
glands ;unction properl'
(2) It strengthens the heart The heart #eats normall' e0en i; one :or(s
strenuousl'
(%) !s this asana ma(es e0er' s'stem o; the #od' much more acti0e, the
#od' #ecomes health' and the mind cheer;ul
(-) The second techniBue o; "upta#hadrasana strengthens the ,oints and the
muscles o; the arms and the legs
(5) This asana is o; the same categor' o; Padmasana, .ats'asana and
Padmadolasana, so it has all the #enefts o; those asana It can cure all such
diseases as are cured #' the asanas mentioned a#o0e

A7D5A S5ALA/5ASANA

J"hala#haE is the "ans(rit :ord ;or locust J"hala#hasanaE is so called
#ecause, :hile per;orming it, the #od' assumes a posture :hich resem#les a
locust =hen this asana is practiced :ith one leg, it is called J!rdha
"hala#hasanaE




Tec"ni8ue
4ie on the stomach :ith the ;ace do:n on the ground "tretch #oth the arms
#eside the #od' and clench the fsts lightl' The hands can also #e placed
under the thighs Inhale and retain the #reath till the completion o; the
asana Pull the #od' and raise either o; the legs #' a#out %& cms oD the
ground Raise the leg as high as possi#le "tretch the soles o; the ;eet >old
this position ;or f0e to thirt' seconds Then slo:l' #ring the leg do:n on the
ground 9Chale 0er' slo:l' Repeat this eCercise :ith the other leg This
asana can #e repeated siC to se0en times

Ad,antages
(1) !s ;ar as spinal #end is concerned, this asana is in0erse to
Pashchimottasana This asana gi0es t:ist #ac(:ards to the spine
(2) +hu,angasana de0elops the (hal;) upper part o; the trun(, :hile
"hala#hasana de0elops the remaining lo:er part o; the trun(
(%) It is 0er' use;ul in eCtricating :aste matter accumulated in the intestines
(-) It cures lum#ar pain and reduces eCcessi0e ;at ;ormed around the (nees,
the thighs, the :aist and the a#domen
(5) It gi0es good eCercise to the a#domen The (idne', the li0er etc #ecome
acti0e It strengthens the o0ar'
(5) It cures constipation, gas1trou#le, indigestion, d'senter', acidit' and other
a#dominal disorders
(6) The practice o; this asana counters tendencies to piles It remo0es the
aches o;ten soles o; the ;eet and cures the disease o; the appendiC
P:7NA S5ALA/5ASANA

=hen "hala#hasana is practiced :ith #oth the legs raised together, it is
called JPurna "hala#hasanaE There are t:o 0ariations o; this asana +elo:
#oth the 0ariations are eCplained


Tec"ni8ue
Lirst /ariation : 4ie on the stomach :ith
the ;orehead touching the ground
"tretch the arms #eside the #od' )eep
the thum#s and the indeC fngers on the
ground and clench the fsts "tiDen the #od' and raise the legs as high as
possi#le "tretch the soles o; the ;eet Pull the legs the thighs and the lo:er
part o; the a#domen up >old this position ;or f0e to thirt' seconds and rest
the #reath +ring the legs do:n slo:l' and then eChale smoothl'
"econd /ariation : Resume the position o; the frst 0ariation o; "hala#hasana
Then raise the head Place the arms on the ?oor #' the side o; the chest, the
palms ;acing the ?oor

Ad,antages
(1) This asana #rings pressure on the a#domen and strengthens the muscles
o; the a#domen, thighs and legs
(2) It ones up the a#dominal organs such as the gall #ladder, the stomach,
the spleen and the #ladder, and cures a#dominal disorders
(%) In increases gastric fre and impro0es digestion
(-) It cures oedema
(5) It cures tumour
(5) It gi0es ne: energ' to the throat
(6) It cures strangur', dia#etes and other disorders o; the (idne'
(*) The practice o; this asana remo0es the pain in the o0ar' :hich :omen
eCperience during menstruation
($) It cures the diseases o; the lungs
(1&) It cures drops' (ascites) ;or e0er and has a #enefcial eDect on the fstula
in its initial stage



/5:=AN;ASANA

J+hu,angaE means a serpent In the pose o; +hu,angasana, one imitates a
co#ra reared up on its caudal support and the hood ;ull' eCpanded "o this
asana is called +hu,angasana




Tec"ni8ue
4ie on the ?oor :ith the ;ace do:n:ards RelaC all the muscles o; the #od'
Place the palms on the ground underneath the shoulders "lo:l' raise the
head and the trun( li(e the hood o; a serpent +end the spine #ac(:ards
"tretch the ;eet #ac(:ards so that the toes touch the ground This :ill stretch
:ell the muscles o; the #ac( and the shoulders There :ill #e strain on the
a#domen >old the #reath and hold this position ;or siC to eight seconds
Then eChale and #ring the head to its original position =hen 'ou frst lie on
the ground, (eeps the chin touching the chest >old the #reath till the head
remains in the raised position Then eChale slo:l' Practise this asana f0e to
siC times

Ad,antages
(1) This asana remo0es spinal pain and cures other spinal disorders
(2) This asana eCerts pressure on the internal organs o; the a#domen It
pushes :aste matter to the anus and thus cures constipation and increases
the heat in the #od'
(%) It strengthens the o0ar' and the uterus It remo0es the disorders related
to menstruation This asana stimulates #lood circulation in the uterus :ith
the result that deli0er' #ecomes natural and eas'
(-) It eCercises the spine properl', acti0ates the a#dominal organs and
remo0es a#dominal pain
(5) It de0elops the chest, the nec(, and other parts o; the head It ma(es the
#od' shapel'
%AKA7ASANA

J.a(araE means a crocodile In this asana, the #od' assumes the shape o; a
crocodile ?oating in :ater "o, this asana is called .a(arasana






Tec"ni8ue
4ie on the ground ;ace do:n, the chest touching the ground and #oth legs
stretched out 4et the upper parts o; the ;eet touch the ground )eep the
heels up:ards Raise the arms and put them in ;ront o; the head and hold the
middle part o; the le;t upper arm :ith the right hand and the middle part o;
the right upper arm :ith the le;t hand )eep the head do:n:ards and close
the e'es The head :ill rest on the arms The parts o; the arms ;rom the
el#o:s to shoulders, the a#domen, the thighs and the upper parts o; the ;eet
:ill touch the ground in a straight line RelaC the #od' :hile practicing this
asana +reathe deepl' and meditate on 7od

Ad,antages
(1) It eradicates the ;atigue and gi0es relaCation to all the parts o; the #od'
(2) Though the process o; practicing this asana is in0erse to that o; practicing
"ha0asana, the aim o; #oth the asanas is the same : to gi0e relaCation and
complete rest o; the #od'
(%) 4i(e "ha0asana, this asana is use;ul to those :hose spine or #ac( is
in,ured







9A=7ASANA

!n aspirant practicing this asana achie0es a frm and strong posture It is
eas' to remain motionless in this posture, hence it is named as /a,rasana


Tec"ni8ue
+end the legs at the (nees Place the >eels at the sides o; the anus in such a
:a' that the thighs rest on the legs and the #uttoc(s rest on the heels
"upport the :hole #od' on the (nees and the an(les +reathe normall' :hile
per;orming this asana The (nees and the an(les :ill perhaps ache in the
#eginning #ut this ache or pain :ill disappear #' itsel; "tretch the arms and
place the hands on the (nees )eep the (nees close #' "it erect (eeping the
trun(, the nec( and the head in a straight line This is a 0er' simple posture
and one can hold this posture :ith ease ;or a longer time

Ad,antages
(1) This asana helps digestion and eliminates gas1trou#le
(2) The Constant and s'stematic practice o; this asana alle0iates the pain o;
the (nees, the legs, the ;eet and the thighs
(%) /a,rasana energiAes )andasthana situated a#out thirt' cms a:a' ;rom the
anus This )andasthana is considered to #e the centre o; 62,&&& nadis
(tu#ular channels)
(-) The regular practice o; this asana increases the secretion ;rom the glands
It also increase the :hite #lood corpuscles produced in the spleen, the
tonsils, the marro: and in other parts o; the #od' This is #enefcial to health
(5) <ne :ho practices this asana regularl' does not suDer ;rom ;e0er,
constipation, indigestion and other minor or ma,or ailments

Note : This is the onl' asana, :hich, i; practiced immediatel' a;ter meals,
stimulates digestion
/5<<&NA%ANA&9A=7ASANA

This is one o; the 0ariations o; /a,rasana This is to #e per;ormed in the
direction opposite to that o; "upta /a,rasana "ome consider this asana to #e
one (ind o; Yoga1.udra


Tec"ni8ue
!ttain /a,rasana "lo:l' and cautiousl' #end the trun( ;or:ard Ta(e the arms
to the #ac( >old the right ;orearm :ith le;t hand and the le;t ;orearm :ith
the right hand Lill the air in the lungs "lo:l' eChale and stretch the nec(
do:n:ard so that the nose touches the ground 7raduall', increase the time
to the limit o; ten seconds

Ad,antages
(1) This asana eliminates the :ea(ness o; the intestines and the stomach It
also remo0es disorders o; the li0er and the laCit' o; the pancreas
(2) It increases the elasticit' o; the spine and also strengthens the muscles o;
the a#domen and the chest
(%) It cures constipation
(-) It cures diseases such as dia#etes, a#dominal disorders, cold, gas1trou#le,
loss o; appetite, nocturnal discharge, insomnia, asthma, d'senter' and
indigestion
(5) It stimulates gastric fre








T7IK<NASANA

=hen the fnal position is struc( in this Yogic eCercise, the #od' o; the
per;ormer resem#les a triangle, hence the name Tri(onasana The fgures o;
its ;our positions ha0e #een gi0en #elo: to eCplain the right techniBue o; this
asana



Tec"ni8ue
"tand erect (eeping a distance o; a#out 65 cms #et:een the ;eet "tretch the
arms side:a's Then raise them to the le0el o; the shoulders 4et the palms
;ace the ground "tand erect Then #end the trun( to the le;t side and touch
the le;t toes :ith the le;t hand "tretch the right arm up:ards and straighten
it )eep the e'es fCed on the right arm +ring the le;t hand near the le;t toe
)eep the le;t hand in the same position and rotate the right arm :ard Then
touch the right toes :ith the right hand This is the fnal position o;
Tri(onasana Rest ;or f0e to ten seconds and repeat this eCercise :ith the
right arm do:nside and the le;t arm upside >old each position ;or t:o
seconds Practise this asana ;our o; f0e times a da'

Ad,antages
(1) This asana relie0es the stiDness o; the nec(
(2) It relie0es the pain in the ,oints o; the nec( and the shoulders It also
eCercises the spinal cord, the hips The thighs, the arms and the fngers
(%) It ma(es the spine ?eCi#le and de0elops the mental po:er This asana is
also #enefcial to the e'es


PADA5ASTASANA

I; JPashchimottanasanaE is attained in a standing posture, it #ecomes a
diDerent 'ogic eCercise (no:n as JPadahastasanaE This asana is also called
J"thita Pashchi mottanasanaE "ome people call it J>astapada .angasanaE





Tec"ni8ue
"tand erect )eep the arms #' the sides )eep the heels close together )eep
some gap #et:een the ;eet Raise #oth the arms "lo:l' #end ;or:ard at the
:aist )eep the (nees stiD and frm The legs should not #end at the (nees
!lso do not let the arms #end at the el#o:s )eep the palms under the ;eet
as sho:n in the fgure "lo:l' eChale :hile #ending lo: and contract the
stomach 2o: put 'our ;orehead #et:een the (nees I; it is diKcult to #end
lo: #ecause o; ;at around the a#domen, tr' to #end the #od' slo:l'F do not
#end the (nees >old this position ;or t:o to ten seconds

Ad,antages
(1) This asana remo0es the super?uous ;at ;rom the #od' ma(ing the #od'
light
(2) It directs the Japan0a'uE do:n:ards and out at the anus
(%) It has all the #enefts o; Pashchimottansana
(-) It rectifes an' une0enness in length in the leg o:ing to the ;racture o;
an' #ones either in the leg or the thigh



S:7YA NA%ASKA7A

"ur'a 2amas(ara signifes pa'ing homage to (4ord) "un deit' It is a 0er'
ancient Indian s'stem o; eCercise Lacing east, in the earl' hours o; morning,
one standing :ith serene mind oDers pra'er to 4ord "ur'a :ith "ur'a
2amas(ara !long :ith ph'sical drill, "ur'a 2amas(ara has religious
importance also

"ur'a 2amas(ara is a grace;ul com#ined seBuence o; t:el0e positions
Through this seBuence o; t:el0e positions, the :hole #od' is :ell eCercised
"ur'a 2amas(ara also impro0es e'e luster !s a matter o; ;act, these t:el0e
positions are ten diDerent asanas, as :ell as t:o positions : the initial position
and the fnal position !s all these eCercises are simple, e0er' one can do
them easil' These t:el0e positions ma(e one complete "ur'a 2amas(ara
and t:ent'1f0e such "ur'a 2amas(aras ma(e one round

"ur'a 2amas(ara should #e practiced al:a's in an open and clean place Io
not attempt "ur'a 2amas(ara :hen 'ou #egin to #reathe hard Practise
"ur'a 2amas(ara on one leg changing the leg alternatel'

+elo: 'ou :ill fnd the t:el0e positions o; "ur'a 2amas(ara ;ull' eCplained
and illustrated 9ach position has #een sho:n :ith the name o; the asana
The ad0antages o; each position ha0e #een ;ull' eCplained Thus, all care has
#een ta(en to ena#le an aspirant :ith proper understanding to practice it
easil'

=hile practicing "ur'a 2amas(ara, recite the ;ollo:ing pra'er Then recite
the diDerent names o; the "un god at each position and oDer him mental
o#eisance

Prayer

NFsFO ln( l;orPe.'eNForhQ
3((,(F(O l,?t(lul;33;oR/O!
dsF:,o(uG ed,dB.'o(uG ;d,h/h
g(,h ;g,eFoiBN(PQrS(TGM(pUO!!


Names to be recited at eac" res#ecti,e #osition 4
(1) V ;eW(F ueO! (2) V ,oFs ueO! (%) V l:F(QF ueO! (-) V
>((uos ueO! (5) V M(C(F ueO! (5) V i:R(s ueO! (6) V
;g,FC>((QF ueO! (*) V e,hpls ueO! ($) V 0(;nRF(F ueO!
(1&) V l;oWs ueO! (11) V 0d(QF ueO! (12) V >((4d,(F ueO!

DAKS5ASANA

Tec"ni8ue
In the frst position o; "ur'a 2amas(ara, meditate on
the "un god and ;eel oneness :ith all the creatures o;
the :orld Then (eep the head, the nec( and the :hole
#od' erect )eep the (nees close together, shoulders
straight and the hands do:n:ards at the sides o; the
#od' "tand erect :ith the chest eCpanded Iirect the e'es to the tip o; the
nose JIa(shaE means to stand in attention "o the frst position is called
Ia(shasana

Ad,antages
(1) It cures s(in diseases and the ailments o; the :aist It strengthens the
#ac( and re,u0enates the legs
(2) !s the e'es are fCed on the tip o; the nose, the mind is restrained
(%) The countenance #ecomes #right and radiant
(-) Lor students, it is a 0er' eas' method to o#tain health and assert
personalit'
(5) Concentrated meditation increases sel;1confdence

NA%ASKA7ASANA
Tec"ni8ue
)eep 'our ;olded hands in the posture o; 2amas(ara
touching the chest Push the chest out Pull the
stomach in:ards Lill the lungs :ith air 4oo( straight,
the #od', the head and the nec( to remain in a 0ertical
straight line Close the mouth Inhale and hold the
#reath

Ad,antages
It cures throat1trou#les, impro0es the 0oice and gi0es
pace to the mind


PA79ATASANA
Tec"ni8ue
"tretch the arms up and arch the #od' #ac(:ards
;rom the :aist, the e'es to remain open and loo(
at the s(' +end #ac(:ards as ;ar as possi#le
9Cpand the chest and push it ;or:ards

Ad,antages
It nourishes the shoulders and the alimentar'
canal It cures the diseases o; the alimentar' canal
It impro0es the e'esight

5ASTAPADASANA

Tec"ni8ue
Continue holding the #reath and #end do:n :ithout #ending the (nees Press
the palms do:n on the ground, and the fngertips in line :ith the toes The
fngertips should touch one another Then touch the (nees :ith the nose or
the ;orehead :ithout #ending the (nees and eChale 9Chaling should #e
through the nose onl', ne0er through the mouth In the earl' stages, the
fngers ma' not touch the ground #ut the position :ill #e attained a;ter some
practice

Ad,antages
(1) It cures a#dominal diseases, strengthens the chest and the hands and the
#od' #ecomes handsome and radiant
(2) It cures the diseases o; the toes and in0igorates the :ea(

EKAPADAP7ASA7ANASANA
Tec"ni8ue
Inhale Ta(e the right leg #ac( and place the (nee and the toes on the ?oor
+ring the le;t (nee in ;ront o; the le;t armpit Press the a#domen properl'
2o:, #end the nec( as ;ar #ac(:ards as possi#le thro:ing the chest out
4oo( up and hold the #reath
Ad,antages
(1) This position gi0es pressure to the small intestines and pulls the 0essels
carr'ing semen >ence it cures the diseases o; the li0er and constipation
(2) This eCercise is #enefcial to those :ho ha0e lost their 0irilit'
(%) It cures the diseases o; the throat such as tonsillitis

/5:D5A7ASANA

Tec"ni8ue
Retaining the #reath, mo0e the other leg
#ac(:ards Place the toes, the an(les and
the (nees in such a :a' that the' touch
one another )eep the head, the :aist
and the el#o:s in a straight line "upport
the :eight o; the #od' on the hands and
the toes

Ad,antages
(1) It cures the ailments o; the hands, the legs and particularl' the (nees It
reduces ;at around the :aist This position is a sure remed' ;or a#dominal
disorders

ASTAN;AP7ANIPATASANA

Tec"ni8ue
Retaining the #reath,
place the (nees on the
?oor 4o:er the chest so
that it touches the
ground 4et the chin touch the lo:er part o; the throat 4o:er the ;orehead so
that it touches the ground :ithout allo:ing the nose to touch the ground Pull
the stomach in:ards "ee that it does not touch the ground Then eChale The
chest should lie #et:een the arms

Ad,antages
(1) This asana strengthens the arms
(2) I; :omen practice this asana #e;ore pregnanc', in;ants ;eeding on #reast
are sa0ed ;rom 0arious diseases
/5:=AN;ASANA
Tec"ni8ue
)eep the legs, the (nees and
the palms in the same
position "tretch the arms
Inhale and push the chest
;or:ard +end the :aist
#ac(:ards and #end the nec( as ;ar #ac( as possi#le 4oo( up and hold the
#reath
Ad,antages
(1) This asana remo0es paleness o; the #od' and ma(es it rudd'
(2) It cures the diseases related to the o0ar' or testicles It regulates the
process o; menstruation
(%) !s this asana stimulates #lood circulation, the ;ace #ecomes lustrous

/5:D5A7ASANA

Tec"ni8ue
Retain the #reath =ithout shi;ting
the palm and the toes, straighten
the :aist up:ards and :ithout
#ending the (nees stretch the #od'
#ac( 4et the chin touch the chest
Pull the stomach in:ards "tretch the thighs up:ards Rest the heels
completel' on the ?oor

Ad,antages
(1) It pre0ents rheumatism, paral'sis and hemiplegia
(2) It strengthens the legs

EKAPADAP7ASA7ANASANA

Tec"ni8ue
Raise the trun( so that it is
perpendicular to the ?oor and #ring the
le;t leg ;or:ard Rest it at its original
position and stretch the right leg
#ac(:ards :ith the heels completel' on
the ?oor The
stomach should
#e pressed :ell in this position +ring the nec( and the
head #ac( and loo( as ;ar #ac( as possi#le

Ad,antages :
+lood circulates rapidl' in the legs <ne :ho
practices this asana increases his capacit' to :al(
and achie0es ?eCi#ilit' in the spine

5ASTAPADASANA

Tec"ni8ue
!ssume the position as sho:n in >astapadasana Pull the stomach in:ards
+ring the other leg to its original position 4et the nose or the ;orehead touch
the (nees 9Chale

Ad,antages
It has all the ad0antages o; >astapadasana



NA%ASKA7ASANA
Tec"ni8ue
Inhale and stand erect as sho:n in Position 2 the legs
and the (nees should touch each other and the legs
should #e straight

Ad,antages
It has all the ad0antages o; 2amas(arasana









P7ANAYA%A

JPrana'amaE literall' means Jto eCpand PranaE (0ital ;orce) In the -$
th
"utra o;
"adhanapada o; Patan,ala Yogasutra, the great Rishi Patan,ali has defned
Prana'ama as a process in :hich respiration is has defned Prana'ama as a
process in :hich respiration is interrupted and Prana, that is, the 0ital ;orce is
controlled and regulated !ccording to some, Prana means air +ut this is a
:rong and misleading interpretation Prana means something more than air
Prana, in ;act, is the 0ital po:er :hich is the ;orce moti0ating e0er' element
o; the earth and :hich is the origin o; the ;orce o; thought There is a deep
aKnit' #et:een Prana and mental ;orce, #et:een mental ;orce and intellect,
#et:een intellect and soul, and #et:een soul and 7od Thus, the purpose o;
Prana'ama is to inspire, moti0ate, regulate and #alance the 0ital ;orce
(Prana) per0ading in the #od' This is the reason :h' Prana'ama is
considered one o; the eKcacious means o; attaining Yoga

T"e im#ortance o! Pranayama
.uch importance has #een attached to Prana'ama in Yogashastras
!ccording to /'asa#hash'a, there is not JtapaE (penance), greater than
Prana'ama It cleanses the #od' and (no:ledge is mani;ested .anu sa's,
J8ust as gold and other metals melted in fre #ecome pure so also the sense
organs o; the #od' get rid o; impurities #' Prana'amaE Prana'ama is the
;ourth and 0er' important stage o; !shtanga Yoga sho:n #' Patan,ali Yoga
:ithout Prana'ama is not Yoga at all That is :h' Prana'ama is called the
soul o; Yoga +athing is necessar' ;or puri;'ing the #od' "imilarl',
Prana'ama is essential ;or puri;'ing the mind

Ad,antages
(1) Prana'ama (eeps the #od' ft and health' It reduces eCcessi0e ;at
(2) <ne can li0e a long li;e through Prana'ama Prana'ama impro0es the
po:er o; memor' and eliminates mental disorders
(%) Prana'ama tones up the stomach, the li0er, the #ladder, the small and the
large intestines and the digesti0e s'stem
(-) Prana'ama purifes tu#ular channels and remo0es sluggishness ;rom
#od'
(5) Prana'ama (indles gastric fre, the #od' #ecomes health' and the inner
0oice #egins to #e heard
(5) The constant practice o; Prana'ama strengthens the ner0ous s'stem The
mind #ecomes calm and capa#le o; concentration
(6) The constant practice o; Prana'ama rouses spiritual po:er It gi0es
spiritual ,o', spiritual light and mental peace

5ints : Lor the eDecti0e and proper stud' o; Prana'ama, an aspirant should
strictl' ;ollo: the ;ollo:ing hints :
(1) Prana'ama should #e practiced in a clean, air' place It should #e
practiced in complete solitude
(2) The #est time ;or practice is the earl' morning I; this time is unsuita#le,
one ma' practice it in the e0ening
(%) Prana'ama is #est done sitting on the ?oor The postures suita#le are
Padmasana or "iddhasana I; one eCperiences diKcult' in sitting in these
postures ;or a longer time, one can select an' con0enient posture to sit
steadil' in an erect posture
(-) The tu#ular channels should #e cleansed #e;ore practicing Prana'ama
Lor this, frst practice asanas
(5) Prana'ama should #e per;ormed at a chosen time regularl' on an empt'
stomach ! small cup o; mil(, i; ta(en at the inter0al o;ten minutes, :ill ser0e
as a good tonic
(5) Io not practice Prana'ama i; 'ou ;eel eChausted The aspirant should ;eel
;resh and acti0e a;ter the practice o; Prana'ama
(6) Io not ta(e #ath immediatel' a;ter the practice o; Prana'ama Rest ;or
hal; an hour #e;ore ta(ing #ath
(*) !ccording to Patan,ali, one should inhale and eChale slo:l' and
rh'thmicall' during the practice o; Prana'ama Rh'thmic and slo: #reathing
ma(es the mind stead' calm
($) ! #eginner o; Prana'ama should practice inhaling and eChaling onl' ;or a
;e: da's The ratio o; inhaling (pura(a) and eChaling (recha(a) should
respecti0el' #e 1:2 This means that the time spent in eChaling should #e
t:ice the time spent in inhaling
(1&) The time ;or retention o; the #reath ((um#ha(a) should #e increased
graduall' In the frst :ee(, it should #e ;or ;our seconds onl'F in the second,
it should #e ;or eight seconds and in the third, it should #e ;or t:el0e
seconds In this :a', one can graduall' increase the time o; retention o;
#reath to oneEs utmost capacit'
(11) =hile inhaling, retaining the #reath and eChaling, one must not
eCperience an' ;eeling o; suDocation or strenuous eDort
(12) .aintain the ratio o; 1 : - : 2 ;or inhaling, retention o; #reath and
eChaling respecti0el' Inhale till 'our spea( one <m(ara Retain the #reath till
'ou fnish ;our <m(aras and eChale :ith t:o <m(aras The ;ollo:ing :ee(
the ratio should #e 2 : * : -, in the third :ee( it should #e % : 12 : 5 and so
on The limit is 15 : 5- : %2 .a(e the use o; the fngers o; the le;t hand ;or
counting J<mE !;ter some practice, counting #ecomes unnecessar' >a#it
:ill, o; its o:n accord, maintain the proper ratio o; pura(a, (um#ha(a and
recha(a ie, inhaling, retention o; #reath and eChaling
(1%) Io not get distur#ed i; a ;e: mista(es are committed in the earl' stage
Io not get distur#ed i; a ;e: mista(es are committed in the earl' stage Io
not gi0e up the practice >o: to maintain the ratio o; pura(a, (um#ha(a and
recha(a :ill #e learnt automaticall' Common sense, intuition and the
spiritual 0oice :ill guide one to the path o; accomplishment
(1-) "ur'a +hedana and 3,,a'i should #e practiced in :inter onl' "ita(ari and
"hitali should #e practiced in summer onl' +hastri(a ma' #e practiced round
the 'ear

Im#ortant guideline regarding Pranayama :
It is necessar' ;or an aspirant to understand and grasp certain important
items related to Prana'ama These important items are as ;ollo:s:
(1) The techniBue o; Prana'ama
(2) Pura(a (Inhaling), )um#ha(a (Retention o; the #reath) and Recha(a
(9Chaling)
(%) 2adis H the Ida, the Pingala and the "ushumna
(-) .ula +andha, 8alandhar +andha and 3ddi'ana +andha
(5) 2adishuddhi
(5) )apala#hati
! #rie; eCplanation o; these important aspects o; Prana'ama has #een gi0en
#elo:

T"e Tec"ni8ue o! Pranayama
The le;t and right nostrils are to #e closed ;or the practice o; Prana'ama This
is done mostl' :ith the right hand The right thum# is used to close the right
nostril and the third and the ;ourth fngers are used to close the le;t nostril
=hen the holding o; the nostrils is not reBuired, (eep the hands on the (nees
Lor practicing Prana'ama, tr' to attain the posture o; Padmasana,
"iddhasana, ":asti(asana and "u(hasana

Puraka> Kumb"aka and 7ec"aka
The meanings o; these three important components o; Prana'ama are as are
gi0en #elo::
Puraka means to in"ale'
Kumb"aka means to retain t"e breat"'
7ec"aka means to e"ale
!ntari(a )um#ha(a means retention ;ollo:ing inhalation +ah'a )um#ha(a
means restraint a;ter eChalation I; )um#ha(a is ta(en :ith Recha(a and
Pura(a, it is (no:n as J"ahita )um#ha(aE, i; it is ta(en :ithout Recha(a and
Pura(a, it is (no:n as J)e0ala )um#ha(aE <ne should practice "ahita
)um#ha(a until )e0ala )um#ha(a is accomplished

Ida> Pingala and Sus"umna
9nerg' or li;e;orce ?o:s through these three 2adis (tu#ular channels) Their
deities are the .oon, the "un and the Lire respecti0el' The Ida starts ;rom
the le;t nostril, the Pingala ;rom the right nostril and the "ushumna :here
#oth the nostrils meet >ence the "ushumna is considered to #e the Jcentral
channelE (.adh'a 2adi) The Ida (le;t) and the Pingala (right) change their
sound hourl'
The Ida is also called the nadi o; the .oon It is cool and has an element o;
JTamasE It regulates human thoughts
The Pingala is also called the nadi o; the sun it is :arm and has an element
o; JRa,asE It regulates energ' or li;e;orce in human #od'
The "ushumna is also called the +rahmanadi <; all nadis, the "ushumna is
the most important In some #oo(s, it has #een named as J"aras:atiE or
J"hantiE nadi This nadi is neither :arm nor cool #ut it is moderate This nadi
imparts :isdom and (no:ledge It helps an aspirant in his spiritual progress
Lrom the ph'sical point o; 0ie:, the co1ordination o; these three nadis gi0es
health, strength, mental peace and long li;e

%oola /and"a> =aland"ara /and"a and :ddiyana /and"a
These three J+andhasE are chie?' per;ormed during the practice o;
Prana'ama The techniBues and the ad0antages o; these +andhas ha0e #een
gi0en #elo::

%<<LA /AND5A




Tec"ni8ue
Press the lo:er a#dominal muscle :ith the right heel and place the le;t heel
at the root o; the genitals Contract the anal sphincter muscle up:ards to the
spine and ;eel the sensation that Japana 0a'uE is dra:n up The eCercise can
#e done replacing the le;t leg ;or the right one

Ad,antages
(1) This J+andhaE ena#les the aspirant to accomplish accurac' in Prana'ama
(2) The practice o; this +andha helps to maintain celi#ac'
(%) It (indles gastric fre, eliminates constipation and nourishes 0irilit'
(-) It a:a(ens the )undalini
(5) The aspirant o; this +andha en,o's 'outh ;or a 0er' long time

=ALAND5A7A /AND5A
Tec"ni8ue
!ssume the sitting posture Contract the nec( and the throat (glottis) and
#ring the head lo: Press the chin frml' against the chest
8alandhar +andha is practiced at the end o; inhalation and in the #eginning o;
retention o; #reath !t the end o; Pura(a or inhalation, it #ecomes J!ntari(a
)um#ha(aE and at the end o; eChalation, it #ecomes J+ah'a )um#ha(aE !
#eginner should frst achie0e profcienc' in Prana'ama #e;ore practicing this
J+andhaE

Ad,antages
(1) Prana (9nerg') #eings to ?o: in its proper channel #' the practice o; this
J+andhaE
(2) This +andha su#limates )undalini "ha(ti
(%) This +andha closes the Ida and the Pingala JnadisE

:DDIYANA /AND5A

Tec"ni8ue
This +andha can #e practiced in either standing
posture or sitting posture In the standing posture,
Place the hands slightl' a#o0e the (nees +end the
#od' slightl' ;or:ard )eep the legs apart 9Chale
:ith ;ull ;orce 2o: contract the a#domen and pull it
up:ards and #ac(:ards to the spine :ith the ;orce o;
the na0el and the diaphragm The diaphragm :ill #e
pulled up and the a#dominal :all :ill #e pushed up
to the #ac( This +andha is practiced a;ter J)um#ha(aE and #e;ore JRecha(aE

Ad,antages
(1) <ne :ho practices 3ddi'ana +andha regularl' attains eternal 'outh
(2) This J+andhaE helps in preser0ing celi#ac'
(%) It a:a(ens )undalini "ha(ti
(-) The constant practice o; this +andha ma(es the #od' 0igorous and
health'
Note
(1) !ll these three J+andhasE should #e practiced frst :ith the help o; either
"iddhasana or Padmasana
(2) =hen these three +andhas are practiced simultaneousl', the' are called
JTri#andhaE

KAPALA/5ATI

In "ans(rit, )apala means Js(ullE and J+hatiE means Jto shineE Thus,
)apala#hati is an eCercise the practice o; :hich imparts glo: to the s(ull It is
one o; the siC purifcation eCercises (no:n to >atha Yoga )apala#hati
Bualifes as aspirant ;or +hastri(a Prana'ama

Tec"ni8ue
"it in either the Padmasana or the "iddhasana position Place the hands on
the (nees 4o:er the e'es Inhale and eChale Buic(l' and ;orce;ull' li(e the
#ello:s o; a #lac(smith This eCercise should #e done :ith ;ull ;orce so that
the #od' perspires
In )apala#hati, )um#ha(a is not practiced Recha(a pla's a signifcant part in
this eCercise This is a 0er' potent eCercise Iuring the practice o;
)apala#hati, the cells, the ner0es and the muscles get a 0iolent tremor
"tart :ith one eChalation in a second Then graduall' increase the speed to
get t:o eChalations in a second In the #eginning, complete one c'cle o; ten
eChalations Then graduall' increase the c'cles

Ad,antages
(1) )apala#hati clears the s(ull, the respirator' s'stem and the nasal ca0ities
(2) !s )apala#hati eliminates the cough accumulated in the :ind1pipe,
asthma is cured
(%) This eCercise supplies plent' o; oC'gen to the air1cases (al0eoli) in the
lungs pre0enting 0iruses li(e the tu#erculous #acilli ;rom doing an' damage
to them
(-) It dra:s out a large Buantit' o; car#on dioCide ;rom the #od' and thus
purifes #lood
(5) It tones up the heart and acti0ates the respirator' s'stem, the circulator'
s'stem and the digesti0e s'stem
Note
(1) =hile practicing J)apala#hatiE, (eep the chest and the shoulders stead'
(2) J)apala#hatiE should #e practiced on an empt' stomach
(%) Those :ho suDer ;rom high #lood pressure or heart disease should not
practice (apala#hati
Repetition : 90er' da', #e;ore practicing Prana'ama

:==AYI

>eat is created in the #od' :ith the practice o; J3,,a'iE Prana'ama "o it is
ad0isa#le to practice it in :inter

Tec"ni8ue
"it in the position o; Padmasana or "iddhasana Close the mouth Contract
the lo:er part o; the tongue and the glottis and inhale rapidl' and deepl'
through #oth the nostrils and fll the lungs up to the #rim Then practice
)um#ha(a ;or as much time as possi#le Then close the right nostril :ith the
right thum# and slo:l' eChale through the le;t nostril =hile inhaling, eCpand
the thoracic cage this ma(es a ;aint so##ing sound as the glottis is hal;1
closed

Ad,antages
(1) This Prana'ama reduces the heat o; the head and cures asthma,
tu#erculosis and other diseases o; the lungs
(2) It (indles the gastric fre and acti0ates the digesti0e s'stem, the
respirator' s'stem and ner0ous s'stem










Y<;ASANA AND P7ANAYA%A

Yogasana and Prana'ama are closel' inter1related !n aspirant should master
asanas li(e Padmasana, "iddhasana, ":asti(asana and "u(hasana #e;ore he
#egins to practice Prana'ama <ne can #e called the master o; a particular
asana onl' :hen one practices it ;or three hours :ithout an' mo0ement o;
the #od' !t the start, it is 0er' diKcult to accomplish this "o it is ad0isa#le
to #egin :ith an' asana suita#le to onesel; him and practice !unloma1/iloma
Prana'ama 7raduall', :ith the help o; Prana'ama, one :ill get master' o0er
the asana Thus, Prana'ama is help;ul in getting master' o0er asanas
Yogasanas #ecome much more eDecti0e i; the' are per;ormed :ith Pura(a,
)um#ha(a and Recha(a Prana'ama in the right proportion Prana'ama is
help;ul in practicing and maintaining asanas The lungs can #e properl'
eCpanded and contracted through Yogasanas and Prana'ama Yogasanas and
Prana'ama suppl' plent' o; oC'gen to the lungs and so the #od' #ecomes
health' and the mind contented and delight;ul >ence, the #asic (no:ledge
o; Prana'ama is o; immense help to the students o; Yogasana
















Y<;ASANA AND EXE7CISES ?<7 T5E CA7E <? T5E
EYES

<; all the sense organs, the e'e is most 0ital =ithout sight, the :orld is
nothing
The science o; Yoga has defnitel' recommended JTrata(E to strengthen the
sight +ut i; Jtrata(E is not practiced properl', it ma' damage the e'es
"imhasana is one o; the asanas :hich are
#enefcial to sight and the e'es >o: to practice
it is ;ull' eCplained on +esides this asana, the
asanas such as J"heershasanaE and
J"ar0angasanaE are indirectl' #enefcial to the
e'es <ther eCercises :hich are #enefcial to
sight and :hich strengthen and acti0ate the
e'es are gi0en #elo::

Eye&Pressing :
Press the e'es :ith the help o; the muscles around the e'es and the muscles
o; the lids .aintain this pressure ;or a ;e: seconds (5 H 1& seconds) Then
relaC the muscles and the e'es as much as possi#le
7e#eat t"is eercise ten times




Alternately looking at near and distant ob@ects :
"tand near the :indo: or in the #alcon' o;
the house >old the frst (indeC) fnger o;
the right hand a#out in inch or t:o a:a'
;rom 'ou nose 4oo( at the fnger ;or three
seconds "hi;t the gaAe to a predetermined
0er' distant o#,ect ;or three seconds
Repeat the process thirt' times






%o,ements o! t"e eyes to diAerent directions

(' To t"e le!t and to t"e rig"t :
.o0e the e'es to the right as much
as possi#le Then mo0e them to the
le;t as much as possi#le Repeat this
process ten times


+' :#Bard and doBnBard :
.o0e the e'es up:ard as much as
possi#le Then #ring them do:n:ards
as much as possi#le Repeat this
process ten times


% % :#Bard to t"e le!t :

.o0e the e'es to the corner o; the le;t
side Then mo0e them to the lo:er
corner o; the right side Repeat this
process ten times



.' To t"e rig"t side :

.o0e the e'es to the upper corner o;
the right side Then mo0e them to
the lo:er corner o; the le;t side
Repeat this process ten times



0' Circular mo,ement :
.o0e the e'es frst in the
cloc(:ise direction and then in
the anticloc(:ise direction
Continue each circular
mo0ement ten times

A S:ITA/LE DIET

The reader ma' as( :h' there should #e a discussion on diet in this #oo( o;
'oga
In ;act, one :ho desires to ma(e progress in 'oga, should seriousl' ponder
o0er oneEs o:n diet !n improper diet is an o#stacle to the stud' o; 'oga <ne
:ho does not care ;or oneEs diet does not get eCpected #enefts through
'oga
! proper diet not onl' nourishes the #od' #ut also :or(s as nectar, :hile an
improper diet :or(s as poison and damages the #od' in 0arious :a's !s a
matter o; ;act, a diet aDects not onl' health #ut also nature There is a
pro0er#, J!s is the tree so is the ;ruitE In the same manner, :e ma' sa', J!s
is the diet so is the healthE It is commonl' (no:n that 0egetarians are o;
peace;ul nature, :hile non10egetarians are o; hot nature
The diet o; the persons practicing 'oga : =hate0er :e eat can generall' #e
considered as diet It consists o; concrete things such as solid ;ood, drin(s, air
and light and a#stract things such as thoughts, imagination and ;eelings In
all the ancient #oo(s o; 'ogashastra, suita#leness and unsuita#leness o; a
particular diet (;ood1commodit') has #een eCplained >atha'oga Pradeepi(a
sa's, JoneEs diet should #e nutritious, s:eet, oil' and it should nourish 0irilit'
.oreo0er, it should please and satis;' the mind and should #e agreea#le to
the tasteE

iBJ/a lBeN(B,a ;4uXN(a N((rBiAi(sE((eG!
eu(s;>(';E(r F(sXFa F(sCh >((stue(p,srG !!

This (ind o; ;ood is called satt0i(a
!ncient #oo(s ad0ise that the ;ood :hich is eCcessi0el' #itter, sour, saltish,
pungent, hot or cold should not #e gi0en place in the diet The' also ad0ise
that one should a0oid liBuor, intoCicating things, fsh, meat, eggs, asa;etida,
garlic, onions and such other lust;ul (ra,asi(a) ;ood items in oneEs diet
Lurthermore, according to 'ogashastra, stale, tasteless, rotten or stin(ing
;ood item should #e a0oided
In other :ords, the ancient #oo(s on 'oga tells us that such ;ood as :ould
o#struct and destro' ph'sical, mental and emotional #alance and eBuanimit'
should not #e ta(en Ra,asi(a (lust;ul) and tamasi(a (0icious) ;ood produces
undesira#le eDects on the #od' and the mind Yoga is a path to control the
#od' and the mind and so it is natural that ra,asi(a or tamsi(a ;ood items
ha0e no place in the diet o; those :ho practice 'oga
Yogashastra gi0es much importance to the goodness ("att0i(ata) o; ;ood
"att0i(a ;ood consists o; ;ruits, 0egeta#les, cereals, mil(, curd, #uttermil(,
#utter and ghee These ;ood items suppl' all the necessar' constituents
reBuired #' the #od' Lor eCample, ;ruits and 0egeta#les pro0ide precious
0itamins and minerals to the #od' These constituents ena#le the #od' to
resist diseases Lurthermore, ;ruits and 0egeta#les contain f#ers :hich
pre0ent or cure constipation It is a common eCperience that one :ho suDers
;rom constipation cannot practice asanas :ell Cereals pro0ide mostl'
car#oh'drates to the #od' These constituents gi0e heat to the #od' +utter
and ghee pro0ide ;at to the #od' This constituent also pro0ides the #od' :ith
heat +esides, it oils the ,oints Proteins are a0aila#le ;rom mil(, curd and
#uttermil( This constituent is necessar' ;or the constitution o; the #od' and
the reconstruction o; the cells
The 'ogashastra descri#es Jho: much to eatE together :ith J:hat to eatE
That 'ogashastra la's emphasis on JmitaharE (temperance in eating) "e0eral
'ogashastras ha0e suggested that :hile eating one should fll hal; the
stomach :ith ;ood, a Buarter o; stomach :ith :ater and the remaining
Buarter ;or ;ree mo0ement o; air

03usu i:,FsnL(Qa r(sFsu rB
rPrhFdeG !
mn,4F rPrhF(aS(a la,YZ(srG
o(FBp(,(s !! [ N(s,a.la;gr(
\(" >((C(" i:,Fsnu"4r(sFsu"da
iAi:,FsrG !
<((F(sO lap,((L((QF
prBL(QeoS(sE(FsrG!! [ g+F(sC iAnhfd(

<:ing to modern materialism, man has #ecome the 0ictim o; a #adl'
ad,usted diet =e do not eat to li0e #ut li0e to eat <ur diet has gro:ingl'
#ecome so;t and spic' =e eat this t'pe o; ;ood eCcessi0el' /er' o;ten :e are
misled #' ad0ertisements :hich sa' J9at as much as 'ou :ant and digest it
:ith our medicinesE 9Ccessi0e eating is a #urden to the digesti0e organs The
result is that :e suDer ;rom indigestion and gas It also causes o#esit'
Indigestion, gas and o#esit' are the three ;actors :hich o#struct the practice
o; asanas and hinder the path to J"adhanaE
In short, those :ho practice 'oga should ta(e simple and nourishing ;ood in
less Buantit' I; this rule is not o#ser0ed, it is diKcult to get master' o0er
asanas (the #od') and impossi#le to get control o0er mana (the mind)




?ood t"at "eal c"art

!pples Protects 'our heart
Pre0ents constipation
+loc(s diarrhea
Impro0es lung capacit'
4emons Com#ats cancer
Protects 'our heart
Controls #lood pressure
"moothes s(in
!pricots Com#ats cancer
Controls #lood pressure
"a0es 'our e'esight
"hellds against !lAhelmerEs
4imes Com#ats cancer
Protects 'our heart
Controls #lood pressure
"moothes s(in
!rticho(es !ids digestion
4o:ers cholesterol
Protects 'our heart
"ta#lilAes #lood sugar
.angoes Com#ats cancer
+oosts memor'
Regulates th'roid
!ids digestion
!0ocadoes +attles dia#etes
4o:ers cholesterol
>elps stops stro(es
.ushrooms Controls #lood pressure
4o:ers cholesterol
)ills #acteria
Controls #lood pressure Com#ats cancer
+ananas Protects 'our heart
]uiets a cough
"trengthens #ones
Controls #lood pressure
<ats 4o:ers cholesterol
Com#ats cancer
+attles dia#etes
Pre0ents constipation
+eans Pre0ents constipation
>elps hemorroids
4o:ers cholesterol
Com#ats cancer
<li0e oil Protects 'our heart
Promotes :eight loss
Com#ats cancer
+attles dia#etes
+eets Controls #lood pressure
Com#ats cancer
"trengthens #ones
<nions Reduce ris( o; heart
attac(
Com#ats cancer
)ills #acteria
+lue#erries Com#ats cancer
Protects 'our heart
"ta#iliAes #lood sugar
+oosts memor'
<ranges "upports immune
s'stems
Com#ats cancer
Protects 'our heart
"trengthens respiration
+roccoli "trengthens #ones
"a0es e'esight
Com#ats cancer
Protects 'our heart
Peaches Pre0ents constipation
Com#ats cancer
>elps stops stro(es
!ids digestion
Ca##age Com#ats cancer
Pre0ents constipation
Promotes :eight loss
Protects 'our heart
Peanuts Protects against heart
disease
Promotes :eight loss
Com#ats prostate cancer
4o:ers cholesterol
Cantaloupe "a0es e'esight
Controls #lood pressure
4o:ers cholesterol
Com#ats cancer
Pineapple "trengthens #ones
Relie0es colds
!ids digestion
Iissol0es :arts
Carrots "a0es e'esight
Protects 'our heart
Pre0ents constipation
Prunes "lo:s aging process
Pre0ents constipation
+oosts memor'
Com#ats cancer 4o:ers cholesterol
Cauli?o:er Protects against prostate
cancer
Com#ats #reast cancer
"trengthens #ones
+anishes #ruises
Rice Protects 'our heart
+attles dia#etes
ConBuers (idne' stones
Com#ats cancer
Cherries Protects 'our heart
Com#ats cancer
9nds insomnia
"lo:s aging process
"tra:#erries Com#ats cancer
Protects 'our heart
+oosts memor'
Calms stress
Chestnuts Promotes :eight loss
Protects 'our heart
4o:ers cholesterol
Com#ats cancer
":eet
potatoes
"a0es 'our e'esight
4i;ts mood
Com#ats cancer
"trengthens #ones
Chill peppers !ids digestion
"oothes sore throat
Clears sinuses
Com#ats Cancer
Tomatoes Protects prostate
Com#ats cancer
4o:ers cholesterol
Protects 'our heart
Ligs Promotes :eight loss
>elps stops stro(es
4o:ers cholesterol
Com#ats Cancer
=alnuts 4o:ers cholesterol
Com#ats cancer
+oosts memor'
4i;ts mood
Lish Protects 'our heart
+oosts memor'
Protects 'our heart
Com#ats cancer
=ater Promotes :eight loss
Com#ats cancer
ConBuers (idne' stones
"moothes s(in
LlaC !ids digestion #attles
dia#etes
+attles dia#etes
Protects 'our heart
Impro0es mental health
=atermelon Protects prostate
Promotes :eight loss
4o:ers cholesterol
>elps stops stro(es
7arlic 4o:ers cholesterol
Controls #lood pressure
Com#ats cancer
=heat germ Com#ats colon cancer
Pre0ents constipation
4o:ers cholesterol
)ills #acteria >elps stops stro(es
7rape;ruit Protects against heart
attac(s
Promotes :eight loss
>elps stops stro(es
Com#ats prostate cancer
=heat #ran Com#ats colon cancer
Pre0ents constipation
4o:ers cholesterol
>elps stops stro(es
7reen tea Com#ats cancer
Protects 'our heart
>elps stops sto(es
Promotes :eight loss
Yogurt 7uards against ulcers
"trengthens #ones
4o:ers cholesterol
"upports immune
s'stems
>one' >eals :ounds
!ids digestion
7uards against ulcers
Increases energ'
Lights allergies








Y<;IC EXE7CISES AND T5E C:7E <? DISEASES
$ AN INDEX

Lrom times immemorial the Indian method o; Yogic eCercises has #een (no:n
and practiced Yoga has #een practiced ;or thousands o; 'ears ;or (eeping the
human #od' ;ree ;rom diseases Yoga, in ;act, is a scientifc s'stem o;
ph'siotherap' Toda', Yoga is practiced not onl' in order to (eep the #od'
;ree ;rom diseases #ut also as a remed' ;or diseases Recentl', se0eral
institutes in the internationall' feld ha0e #een esta#lished to diagnose
diseases through Yoga <ne such Yoga institute is run at =ashington (IC) in
the 3"! In India, too, se0eral such institutes ha0e #een esta#lished : (1)
)ai0al'adham, 4ona0ala, Pune, (.aharashtra)F (2) Yoga Institute, "anta CruA,
+om#a', (%) Yoga Lor 4i;e and 4i0ing, /ish0a'atana Yogashram, IelhiF (-)
+harati'a Yoga "ansthan, Patna, +ihar and se0eral others !t 4ona0ala,
eCtensi0e research :or( on Yoga is #eing carried out Toda', man' incura#le
and long1standing diseases can #e cured through Yoga

The Yoga treatment is per;ectl' scientifc It is an auto1treatment method
Yoga therap' includes nutritious ;ood, restraint and a cod o; conduct to #e
;ollo:ed #' the diseased The treatment ;or disease through Yoga is itsel; a
0ast and deep stud' It is not possi#le to do ;ull ,ustice to the su#,ect in this
small #oo( The #oo(, there;ore, includes onl' the common #enefcial eDects
o; Yogasanas on 0arious diseases Those :ho desire to get detailed
in;ormation should see( ;or the ad0ice o; Yoga institutes mentioned a#o0e
and their eCperts The detailed in;ormation regarding asanas has #een
mentioned else:here in this #oo( =ith the help o; and guidance ;rom
in;ormation that, an aspirant should start practicing asanas


Diseases Yogasanas
T+ !nd asthma "iddhasana, "heershasana, "ar0angasana, .ats'asana, !rdha
.ats'endrasana, "upta /a,rasana and +hu,angasana
Iia#etes "iddhasana, "heershasana, "ar0angasana, .ats'asana, !rdha
.ats'endrasana, >alasana, Cha(rasana and .a'urasana
"eC1su#limation, p'orrhea and
colic
"iddhasana, "heershasana, "ar0angasana, .ats'asana, !rdha
.ats'endrasana, Padmasana, /a,rasana and
Pashchimottanasana
Pain in the ears, e'es, and nose "iddhasana, "ar0angasana, .ats'asana and !rdha
.ats'endrasana
Diseases Yogasanas
4oss o; menstruation, pain;ul
menstruation, menorrhagia and
the diseases related to the
uterus and o0ar'
"ar0angasana, "hala#hasana, Pashchimottansana and
+hu,angasana (These asanas should not #e practiced during
pregnanc')
Chronic #ronchitis, cough,
diKcult' in #reathing
.ats'asana and "hala#hasana
Iisorders o; the digesti0e
s'stem
"ar0angasana, /a,rasana, Pashchimottanasana and +addha
Padmasana
9nlargement o; the li0er and
the spleen
"ar0angasana, >alasana, .a'urasana and +addha Padmasana
Chronic constipation >alasana, .a'urasana, Ihanurasana, .ats'asana and
Padahastasana
>ernia, 9lephantiasis, shortness
o; a leg or o; an arm
7arudasana, Tri(onasana and 3t(atasana
Piles "iddhasana, Pashchimottanasana, "heershasana,
7omu(hasana and .ahamudra
I'senter' +addha Padmasana and )u((utasana
Rheumatism in the ,oints /rushchi(asana, "heershasana, Pashchimottanasana and
"ar0angasana
4eucoderma "heershasana, Padmasana, "iddhasana, "imhasana,
7omu(hasana, /a(rasana and /ru(shasana
Latness (<#esit') .andu(asana, Pashchimottanasana, .a'urasana, "upta
/a,rasana, Ihanurasana and !rdha .ats'endrasana
>igh #lood pressure /a,rasana, "iddhasana, Padmasana, .ats'asana and
"ha0asana
4o: #lood pressure "ar0angasana, >alasana, /a,rasana, Padmasana, "iddhasana
and Pashchimottanasana
Throat1trou#le .ats'asana, "imhasana, "upta /a,rasana and "ar0angasana
>eadache Pashchimottanasana, >alasana, "ar0angasana and "ha0asana
>ernia .ats'asana, "ar0angasana and "upta0a,rasana
>eart1disease (Cardiac trou#le) "ha0asana, +addha Padmasana and "iddhasana
Insomnia "ar0angasana, "ha0asana and "ur'a 2amas(ara
.enstrual trou#les Ihanurasana, .ats'asana, "upta /a,rasana and
Pashchimottanasana
Iro:siness 4olasana, )u((utasana, 3ttamangasana, +a(asana, Tolasana,
3tthita I:ihasta#hu,asana and 3tthita 9(apadashirasana
Intestinal diseases 4olasana, 7ar#hasana, +addhahasta Padmasana and "ur'a
2amas(ara
4um#ar pain /a(rasana, Tolangulasana, >alasana and "ur'a 2amas(ara
Diseases Yogasanas
Iermatic diseases Padmasana, "iddhasana, "imhasana, /eerasana, 3t(atasana,
.andu(asana, "upta /ra,asana and /ru(shasana
Iiseases related to the chest
and the lungs
+addha Padmasana, 3t(atasana, "ar0angasana, /iparita(arani
.udra, "heershasana, /ru(shasana and "ur'a 2amas(ara
Le0er, chronic ;e0er 7ar#hasana, 3tthita Padmasana, "iddhasana, 7omu(hasana
and "ha0asana
Impotence Padmasana, "iddhasana, "imhasana, .andu(asana, /a,rasana,
"upta /a,rasana and 7omu(hasana
Impurities o; 0eins 4olasana and 3tthita 9(apadashirasana
4eg1ailments +addha Padmasana, 3t(atasana, !(arna Ihanurasana,
Tolangulasana and Padmasana
)idne' stone .ats'endrasana, .ats'asana, Tolangulasana and /a,rasana
Paral'sis Padmasana, /eerasana, Par0atasana, .ats'endrasana,
.ats'asana, "iddhasana, "imhasana and .andu(asana
Ierangement o; #ile >alasana, /artulasana and "hala#hasana
.or#id eCcitement, h'steria Padmasana, /a(rasana, !rdha .ats'endrasana, /rushasana,
.andu(asana and /a,rasana
4epros' Padmasana, .ats'endrasana, "iddhasana, "imhasana,
7omu(hasana and /eerasana
+lood impurities, 4oss o; #lood 4olasana, )u((utasana, +a(asana, 3t(atasana, "ar0angasana,
"heershasana and /ru(shasana
9lephantiasis .ats'endrasana, 3t(atasana, 3tthita 9(apadashirasana










%odel Yogasana $ Timings

Initial
Yogasana
$ Timings
/a,rasana ( 1 to % minutes) !rdha Pa0anmu(tasana (1& to %&
minutes N 2 to - times)
9(apada 3ttanasana (1&
seconds N - to 5 times)
"upta +hadrasana (1& to %& seconds N
2 to - times)
+hu,angasana (1& to %& seconds N
- to 5 times)
!rdha "hala#hasana (1& to %&
seconds N 5 to 6 times)
Padahastasana (2 to 1& "econds F
- to 5 times)
Tri(onasana (2) (2 to % seconds N- to 5
times)
"ha0asana (Con0enient time F 5 to 1& minutes)


%ad"yam
)%edium*
Yogasana $
Timings
/a,rasana (1 to % minutes) Purna Pa0anmu(tasana (%&
seconds N 2 to - times)
+hu,angasana (%& seconds N -
to 5 times)
Purna "hala#hasana (%&
seconds N 5 to 6 times)
.a(arasana (% to 5 minutes) 3tthita I:ipadasana (1& seconds
N - to 5 times)
Padahastasana (1& to 15
seconds N - to 5 times)
Tri(onasana (2) (- to 5 seconds N
- to 5 times
8anu "hirasana (* to 1&
seconds N - to 5 times)
/a(rasana (%& seconds N - to 5
times)
>alasana (1& to %& seconds) +hoo12amana1/a,rasana (1& to
%& seconds)
/iparita(arani .udra ( 1 to %
minutes)
Prana'ama (an' (ind) (1 to %
minutes)
"ha0asana (Con0enient Times N 5 to 1& minutes)



:c"c"a
)5ig"er*
Yogasana $
/a,rasana (1 to % minutes) Purna Pa0anmu(tasana (%&
seconds N 2 to - times)
+hu,angasana (%& seconds N - to
5 times)
Purna "hala#hasana ( %& seconds N 5
to 6 times)
Ihanurasana (1& to %& seconds N
- to 5 times)
.a(arasana (% to 5 minutes)
Timings
Tolangulasana (%& seconds N - to
5 times)
>alasana (%& seconds)
Purna .ats'endrasana (1N2 to %
minutes)
Tri(onasana (2) - to 5 seconds N - to
5 times)
Pashchimottanasana (1N2 to 1
minute)
+hoo1 2amana1/a,rasana (%&
seconds)
"ar0angasana (1N2 to 1 minute) .ats'asana (1& to %& seconds)
Par0atasana (1& to %& seconds) "heershasana (%& to 5& seconds)
"ha0asana (2 to 5 minutes) 3ddi'ana +andha (!ccording to
oneEs capacit'
)apala#hati (<ne repetition :ith
one eChaling Increase the
num#er graduall')
3,,a'i (!ccording to oneEs capacit')
"ha0asana (5 to 1& minutes)