YOGA MANUAL TB

BASIC EXERCISES
Press toes in and out
Press feet in and out
Circle the feet both directions one at a time and together
Move feet like wipers on a car one at a time
Legs relaxed on the floor, raising the knees and bumping the legs
against the floor.
Legs on the floor, push the legs down by flexing the knees and relax.
Effective for knee pain.
Interlock fingers below lower thing, raise leg straight, then bend knee
and bring down. Also opposite direction.
One leg across the thing use hands to raise it to chest and then puch
to ground.
Now you can add the torso twist asana.
Butterfly when doing this, think mentally i am relaxing the joints and
they will open up this will multiply the effectiveness of the exercise
4x.
Strengthen nerves of spine legs wide apart reach with opposite arm
to opposite leg while other arm reaches back.
Hands
o Fold fingers like a tiger claw and stretch again.
o Close into fist and extend
o Rotate fists
o Hands on shoulders, circle elbows fully.
You can do this one arm at a time
o Hold forearm of each other hand above head and stretch to
both sides.
o Pushing head against palms each direction.
o Turn head while breathing in, come back when breathing out.
o Also bend back and front but if neck problems only back.
Again, mentally think i am relaxing the neck and it is becoming
loose and relaxed.
Follw with pranayam, which should be done on empty stomach.
o PRANAYAM IS VERY POWERFUL HERE, MUCH MORE EFFECTIVE
THAN ASANAS.
The sound of om in the last two pranayams totally
benefits the brain and nervous system.
SURYA NAMASKAR

SHAT KARMA
- Purifying exercises. Hatha yoga states proficiency in shat karma is needed before pranayam
practice for those whose body is full of phlegm due to pranayams powerful impact. But those
who are free from phlegm do not need shatkarma.
o Neti sinus washing also helps eyesight. Eyes will relax.
o Kapalabhati follow neti cleaning with this helps remove excess water.
o Dauti - Stomach cleaning fixes acidity and heartburn.
o Basti - Intestine wahsing solves 36 kinds of disease.
o Nauri - Agnisara kriya internal organ massage
HE WHO MASTERED NAULI KRIYA AND UJJAYI HAS MASTERED LIFE AND DEATH.
o Trataka eye cleansing after a minute see the flame inside. Calm down.

ASANAS
BHUJANGASANA

- Cobra pose
- Palms beside chest
- Also lift head look towards sky
- Press pelvis into floor
- Do not push with arms into the pose, just for support
- Rest after this pose

SALABHASANA

- Lifting legs
- Chin touching floor
- Breath in lift legs
- Pause after breathing in
- Repeat 3-4 times

DHANURASANA

- Bow pose
- Combines cobra and locust
- Hold 5-8 seconds, later up to 2 minutes
- You can rock side to side and forward and back for a good massage

ADDITIONS FOR BACK

- Here you can add leg lifting (makarasana), and the alternate hand-leg lifting for back pain.
SIRSHASANA

- Head stand
- Do not point thumbs away from palms, keep them in this makes sure forearm is on the edge
- Fold last little finger in
- Do not let shoulders push towards ears let them channel the weight to the arms, not the head!
The shoulders cause that there is no pressure on the neck!
- Gradually walk in
- Do not go up until shoulders are well controlled
- Crown of head on the floor, back of the head cradled by hands

SARVANGASANA

- Candle
- Should be relaxing and peaceful, not strenuous
- Gaze into the chest, not legs
- Focus on thyroid area
o ADDITION
VIPARITA KARANI
Great for brahmacharya ONE OF THE BEST FOR IT! THIS IS THE POSITION
FOR RE-ABSORBTION OF THE SECRETED ELIXIR OF LIFE!
Similar to sarvanga, but here the trunk stays at 45 degree angle, with the
ligs vertical, and the waist supported with the arms.
The old texts suggest to maintain this pose for three hours to reap full
benefit. But you can learn to do 3-6 minutes.
EKA PADA SARVANGASANA
Hold the pose while one leg lowers to the ground. Hold 20 seconds
breathing normally. Do other side.

HALASANA

- Continuation of sarvangasana
- Lower the legs till toes rest on the floor
- Strtch arms with interlacing fingers.
- 10-15 minutes possible
- Shut the eyes but inwardly focus on the nose
o Now walk on your toes away from the head till chinlock is firm and hold. Then walk towards
the head to stratch a different part of the back.

MATSYASANA

- The fish
- Always follows sarvangasana
- Knees bent, rise body, inhale and slide hands in
- Lower body again
- Then crown of head on the floor but minimum weight on it
- Hold for HALF THE TIME SPENT IN SARVANGASANA

PASCHIMOTTAN

- Forward fold
- Do not use force of arms, they should be relaxed
- On exhale, fold, on inhale come back
- Begin with the back straight and fold from the hips.

ADDITIONS

- Here you can add exercises for stomach and for back pain.
o Lifting legs, and then legs and torso
o Pulling legs to chest one at a time and then both.
o Also the extension of lower back, half bridge and full bridge poses here.
o Toes to nose sequence
- Also, add USTRASANA backward kneeling bend, or substitute fish pose for this one.
- ADD also Knees to one side bent head to the other while hands interlocked below head, also the
same but one leg straight while the other goes to the other side (right bent leg to the left over
straight leg and vice versa), and add AIKIDO style rolling on the back.

MAYURASANA

- Distroys effects of all bad food, and removes all stomach ailments
- Peacock a plank on two hands

BRAHMACHARYASANA

- Lifting body on hands 90 degrees between legs and torso.

MAHA MUDRA

- One leg folds with heel near perineum and 90 degrees to the outstretched leg, the other leg
straight, bend towards that knee. Lower the head until the chin touches the hollow area at the top
of chest bone. Inhale completely and tighten the whole area from anus to diaphragm. Pull the
abdomen back and upwards towards the spine and towards the diaphragm. Hold one to three
minutes. Change. You can also have foot over thigh more difficult.
- Laziness and weakness disappear. You will be very energetic. Mahamudra destroys death.
- All food will be digested with this pose.
- Brahmacharya.
- For JANUSIRSHASANA push the knee of the bent leg backwards as far as possible and bend
towards the extended leg. Both these asanas benefit kidneys as well.
BADDHA PADMASANA

- Closed Lotus pose with hands holding the feet from behind the back.
- No wet dreams.

ARDHAMATSYENDRASANA

- Spinal twist

PADANGUSHTASANA

- With sirshasan and sarvangasan, this is one of the most powerful asanas to stop leakage. The other
two asanas cause the jing to go upwards to the brain, this one blocks the flow down and outwards.
- Squatiing on one foot.

KURMASANA

- Tortoise asana
- Spread legs far, lift knees, slide arms under and back, palms up or down. Then straighten the legs as
you bend forward deep. Forehead or chin touch the floor. Do this in a relaxed, gradual way, do not
force it. Interlock fingers under the buttocks for final position. Realx and breathe deeply. Stay as
long as comfortable.
- Body and mind are refreshed, passion, fear and anger subside.

MANDUKASANA

- For stomach, diabetes

- kneel with knees together
- place fists palms down on the navel (either side of navel), bend forward as you breath out, come
back as you breath in. This presses the stomach. Try to touch chest to the knees.
o Second step you can use palms. This time palms facing up.

NAUKASANA

- Paradoxically, before the body relaxes in Shavasana, it needs to tense up. We relax best and sleep
best after a heavy days work. Here, we simulate similar condition we tense the muscles so that
the body can relax. We also give the body a chance to learn to differentiate between tension and
relaxation.
- This asana also relieves immediately nervousness and tension.
o Rest like in Shavasana but palms downwards.
o Breathe in and retain breath, and at the same time raise the legs and torse 15 cm off the
ground, palms held above pelvis palms down.
o Tense the whole body.
o Hold for a slow count of 10 while holding the breath, but do not overexert get to this
slowly.
o Relax, and let the body sink into the floor. Count to 60. That is one round. Do 3 rounds.
SAVASANA

- Complete body and mind rest

- Focus on the contact between the body parts and the floor
- Allow the body to become heavy

BANDHAS
MAHABANDHA

- Combines the three bandhas. Do neck first, then stomach and then moola in that order. Release in
opposite order.
- Stomach is automatically sucked in when fake inbreath is performed.

PRANAYAMS

- Best done in cross-legged position (half or full) and holding a mudra.

- You MUST NOT inhale into the abdomen letting the belly become full and come out WRONG!
Inhale into the lungs.
- Pranayam practice will always keep you healthy, young and well, adn will heal all ailments.
o Hairloss, tremors, heart, stomach problems, weak organs, kidneys, and all other problems
will leave.
- The final target ratio is 1-4-2-2. With bandhas do jalandhar and moola after inhalation, and maha
bandha after exhalation.

Bhastrika

- slow is one breath in two seconds, medium is one breath per second, fast is two breaths per
second.
- breathing in the diaphragm createes pull, on exhalation the abdominal muscles crreate push. Start
slow, and when comfortable, shorten the breaths. No stress. Exaggerate the motion slightly, notice
how abdomen coordinates with the diaphragm. Only the abdomen moves, the rest of the body is
like a statue.
- if done in hot season, finish with 5-10 rounds of sheetali pranayam to cool the body. Bhastrika heats
the body, you can use it when cold.
- have a slow, conscientious approach, do not rush this.
- bhastrika purifies blood and releases toxins. It removes blockages to kundalini's rise.
- it can be practised with alternate nostril like this - ten breaths throug the left nostril, ten through
the
right, ten through both. This is one round. Do five rounds.
- bandhas may be added like this - breath thorugh the left nostril, then long inhalation thorugh the
left one, hold and apply moola and jalandhar, then breathe ouut through the left nostril only and
hold, apply maha bandha. Repeat on the right nostril , and then on both.
- do not go over 50 breaths in one round, 20 is plenty to get all the benefits!
- bhastrika ha innumerable benefits. Lowers anxiety, balances pranas, balances doshas, removes
three blockages in susumna allowing kundlaini to rise.
- in bhastrika with practice the breath shorttens, in kapalbhati with practice the breath slows down.

Kapalabhati

- Forced outbreaths 3-5 minutes

- Only stomach moves.
- All negativity and ailments are being expelled.
- Most important pranayam

Bahya

- Breath out fully and hold. Do not breath out with force. Rest chin on the breast bone, and pull
the abdomen in. Do 3 times. In case of neck problems do not apply the chin to the breast bone.
Do not practice with force, but with ease.

Anuloma-Viloma

- Alternate nostril breathing. 3-5 minutes.

Udgeeth

- Chanting OM with full devotion

Ujjayi

- one pf most important pranayams. Breathing through constricted glottis, like a cat purring. Sound audible
to you only. Use yogic breathing. Relax totally. If done correctly, abdomen will automatically contract.
This pranayam can also be combined with bandhas .

Brahmari

- Humming like a bee. Not while lying down. Releases mental tension. Can be practised up to half hour. Lots
of effects, anxiety insomnia etc. Also can be done with added. Khumbakas and bandhas.
- Baba: Index fingers on the forehead, three fingers on the eyes, thumbs close the ears. Sound
OM, mouth closed. It is chanted thorugh the nose. 3 times.

Sheetali

- Cools the body and mind. 11-21 rounds is normally sufficient. Stick tongue out as far as possible before
rolling into funnel.

From The Primal Power in Man

- This on ekills laziness, drowsiness, frees throat from phlegm, removes chronic flu, and DRIES
SECRETED semen, avoids wet dreams. Purifies kundalini shakti and removes chronic diseases.
- Practise morning and evening, 5 minutes both sides and prolong up to one hour.
- Any pranayama always empty stomach.
- Sit erect, inhale slowly thorugh both nostrils, make the neck bandha, and add middle bandha,
thus holding the breath between the heart and the throat. Hold as long as possible, and then
 close the left nostril and breath out from the right one. Slowly. Repeat again for the same nostril
for 5 minutes. Then do the left one. Increase the time by one minute as you get better.

NOTES

- Never push yourself if uncomfortable, it takes months and years to progress.

- Exercise: focus how breathing disturbs the air around you, and make it so gentle gradually that
you do not feel any disturbance to it anymore.
- External kumbhaka is hard to master.

MUDRA
FOR HEART

- Curl index fngers inside, and join thumbs with middle and ring fingers. Leave little fingers in
natural position. This is powerful. Practice anytime for a few minutes. Faster and better than
medication. Effective even for heart attack.

ARTHRITIS AND JOINT PAIN

- Fold index fingers down to touch base of thumbs, and then cover them over with the thumbs.

IRRITATION AND ANGER

- Join index fingers and thumbs (classic mudra)

FOR BRAHMACHARYA

PERFECT BRAHMACHARYA

- Sirshasan, sarvangasan, viparita karani, leg sit, closed lotus, janusirshasan and pachimotta
(forward fold transforms jing to chi). Do before sleep! Also lifting with legs 90 degrees
(brahmacharyasana).
- Sit in vajrasana often redirects sexual energy to brain.
- Vajroli Mudra helps remove unwanted sexual thoughts and PSYCHOSEXUAL CONFLICTS. Gives
control over ejaculation.
o Sit in siddhasana, hands on knees. Inhale and draw urethra in. Like holding back intense
urge to urinate. Testes will move slightly if correct. Focus the contraction on urethra.
Bending forward a little helps with this. Hold as long as comfortable. Exhale while
releasing. Relax and repeat another 2 times. Later you can increase to 10-15 times.
Practise anytime, but best when stomach empty.
Note: isolating urethra muscles takes time and practice.
- Maha bandha
FOR SPECIFIC AILMENTS

- AFTER WORK FOR TIRED LEGS

o Do the bent pose from Suryanamaskar
o And stretch the front of thighs by lying on the back with the knees bent. You can do this
before sleep.
- YOGA FOR STOMACH
o Lifting both legs 30 degrees
o Lifting both legs and torso 30 degrees, hands on thighs
o Toe to nose both sides
o Both toes to nose
o Bridge with head and neck on the floor, hands hold ankles
o Cobra asana
o Now lift and look back and around to the ankle of the OTHER foot

- YOGA FOR BACK PAIN

o ASANAS
USHTRASAN
Kneel up, FEET ON TOES, hands one at a time on the ankles, gently slowly
establish the postition bending backwards. Bend as breathing in. Come back
when breathing out.
o Harder version is feet flat on the floor.
MAKARASAN
Lie on stomach. Hands under chin on elbows, lifting one leg at a time. Then
together.
SALABHASAN
Lift one whole leg at a time while lying on the stomach.
o Arms are under the body
2
o Lifting one leg and opposite arm. The other arm folded on the top
of the back.
3
o Both arms behind back. Lift the body. If not too much pain in the
back, lift the legs also.
DHANURASAN
Tb bridge pose

- Lie on back, lift one leg at a time 90 degrees up, slowly. Head stays down. Knees are straight.
- Hands grab knee and bring it to the chest one at a time, head stays down. Toes are stretched.
- Now fold both legs together. Head stays down. Both these benefit the heart.
- Lying down, knees bent, feet on the floor. Breath in and lift torso, but neck and buttocks stay on the
floor. Exhale and relax and let torso touch the floor. Youll need to press a little into the floor. This is
an effortless asan for lower back.
- Same position, both legs folded in knees turn to the right and touch the floor, then with exhale
return. Then the other side. In the second part now, the same, but turn the head also in the
opposite direction.
- Lie down, hands in a line to the sides, legs outstretched. Raise one leg 90 degrees, then bring it to
the opposite hand to touch, while turning the head the other way. Repeat on the other side.
o You can do the same with both legs together
o Now put back of one foot in between big toe and first toe. Now move this to one side and
the head to the other. Repeat. Then change feet.
- Lie on stomach, and raise your head and cradle it in the palms of the hands on elbows. Lift one leg
at a time bending the knee, from knee up.
o Now both legs together
- Lie on stomach, put hands below thighs, palms down. Chin touches ground. Lift one leg at a time.
Toes stretched.
o Now put one arm straight above head (arm will touch the ear), palm down, and the other
put behind your back, palm up, folded. Now lift the arm that is above the head together
with the OPPOSITE leg. Change.
o Now both hands behind back, hold each other. Lift torso.
o Same position, but lift both torso and legs.

PRINCIPLES
- Practise a few Asanas daily at least for a period of fifteen minutes. You will possess
wonderful health. Be regular in your practice. Regularity is of paramount importance.
Practise Bhujang, Salabh, Dhanur, Sarvang, Hala and Paschimottasan Asanas. Bhujang,
Salabh and Dhanur will remove constipation and muscular pain of the back. Sirsh,
Sarvang and Hala will help you in maintaining Brahmacharya, rendering the spine elastic
and curing all diseases. Paschimottasan will reduce fat in the belly and help digestion.
Relax all muscles in Savasana in the end.
- REMEMBER, IN YOGA, WHENEVER YOU BEND BACKWARD, YOU INHALE,
WHENEVER FORWARD, YOU EXHALE.

SIRSH, SARVANGA AND PACHIMOTTA

- Are the trinity of asanas which together will give benefit of all other asanas. Do these three if
you have no time.

ACUPRESSURE
- EYES
 o Press at the base between index and middle finger, 1-5 minutes, each side
o Do eye yoga as well
- HEART
o Above the life line and below little finger
- KIDNEY
o Centre of palms, 5 minutes
o Also can do centre of feet
o Also uppe inner side of little fingers
- STRESS
o Upper joint of ring finger and also corresponding toes
Massaging these also energizes the whole body
- NIGHTFALL
o Massage the large fish on hands and the large cushion on feet
o Also the four-finger wide area where ladies wear bangles, both sides on the inner forearms
o Kidney points centres of palms and of feet

OTHER AILMENT HELP

WEAK NERVES AND TREMORS

- No flour
- Kapalabhati. Extend to 15-30 minutes. This in itself will help. Very powerful.
- Avoid sour things like pickles and sour cream
- Avoid anything causing gas
- TAKE 5-7 ALMONDS AND RAISINS EVERY DAY
- Massage the backs of palm along the channels, never across. Also on feet. Massage finger tips and
toe tips, and the kidney points.
o Stragthen the nerves
MINOR EXERCISES

LIFESTYLE PRINCIPLES
- Sit in vajrasana often. Before and after the meal to remove ulcers, acidity, and to remove digestive
problems. Also redirects sexual energy to brain.