Tiryak Tadasana

First of all, hold the position of Tadasana.Keeping the heels raised from the ground, bend the body first to the right side and then to the left side. The body should be bent at the waist.

Repeat this asana eight times on each side.

Kati Chakrasana

Stand keeping a distance of two feet between the feet. Raise both the arms on the sides of the body to the level of the shoulders. Turn the body by the waist to the right side, bring he left arm to the right shoulder and take the right arm to the hack. Then bringing the body to its original position, turn it to lay left side.

Repeat this asana eight times.

Kapalbhati Pranayama

Kapala means ‘skull’ and ‘Bhati’ mean to ‘shine’. Thus Kapalbhati is an exercise the practice of which imparts glow to the skull.

Sit in either the Padmasana or Sukhasana position keep the body erects. Place the hands on the knees. Inhale and exhale rhythmically and quickly. Then pull in the abdominal muscles and forcefully exhale. Practice this kriya rapidly (60 to 120 times a minute). Stop practicing kapalbhati after about two minute’s.

Let the breathing be normal.

Note

1. While practicing ‘kapalbhati’ keep the chest and the shoulders steady.
   
2. ‘Kapalbhati’ should be practiced on an empty stomach.
   
3. Those who suffer from high blood pressure or heart disease should not practice kapalbhati.

Repetition: Every day, before practicing Pranayama.

Benefits

1. This kriya is beneficial to the respiratory system. Blood becomes purified when this kriya is practiced.
   
2. Kapalbhati makes the mind calm.

Pashchimottan Asana

This asana is also known as ‘Ugrasana’. ‘Ugra’ means ‘Shiva’. Lord Shiva is believed to be the god of armihilation. So he is called ‘Ugra’ or ‘the terrible’. As this asana is very difficult to practise, it is known as ‘Ugrasana’.
Technique

Sit on the floor with the legs stretched straight in front. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk lower so that the head rests on the knees. Draw the abdomen in while bending lower. This will make the bending of the trunk easy. While bending, bring the head between the arms. The aspirants having flexible spine can touch the knees with the head at the first attempt. Fat persons will find some difficulty in practising this asana. Persons having a weak spine will take a fortnight or a month to accomplish perfection in this asana. Rcmain in this asana for five seconds. Begin with thirty seconds trid gradually increase it to ten minutes.

Advantages

1. Pashchimottanasana is the foremost of all asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.
2. Excessive fat around the abdomen is reduc d by practising this asana.
3. It tones up the kidneys, the stomach, the liver and . abdominal organs.
4. It tones up the intestines and improves digestion.
5. This asana cures constipation, indigestion, liver diseases and loss of appetite.
6. The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire spine.
7. It makes the body handsome and shapely.
8. It strengthens the calvic muscles.
9. It cures hiccough.

Jalneti: Part of Yoga

Fill the jug with pure water. Add half a spoon of salt to it. First boil the water and then cool it. Stand in front of a basin or in a mori. Lower the head to the left side. Place the funnel of the jug into the right nostril. Further lower the head slightly and raise the jug so that the water which entered the right nostril comes through I he left nostril. Continue this step for a minute. Then take the funnel out of the right nostril.

Now place the funnel of the jug into the left nostril and lower I Lie head to the right side so that the water which entered the left nostril may come out of the right nostril. Continue this ‘kniya’ for a minute.

Then sneeze fifteen to twenty times (breathing out forcefully from the nose) and let the water be evacuated from the nose. It is necessary to make the nose dry.

Note: If the water comes into the mouth through the nostril, spit it, do not swallow it.

There will be burning sensation in the nose and, with frequent sneezes the eyes will fill with tears while doing ‘jalneti’. This is natural. You will be accustomed to effects in a day or two.

Repetition

Jalneti should be practiced usually once in a day. The morning time is desirable. If you suffer from cold or hard-breathing, ‘jalneti’ may be practiced two or three times a day.

Benefits

1. The nose is cleansed.
2. Nerve-endings in the nose become more active.
3. Jalneti is an unfailing remedy for cold, nasal catarrh, sinus, headache and migraine.
4. Pranayama can be practised more effectively after ‘jalneti’.
   

Samadhi and Self Realisation Final State of Yoga

The eighth and final stage of Yoga is Samadhi. At this stage, one’s identity becomes both externally and internally immersed in meditation. The meditator, the act of meditation, and the object meditated upon, all the three shed their individual characteristics and merge with one single vision of the entire cosmos. Supreme happiness, free from pleasure, pain or misery, is experienced. Samadhi is the climax of Dhyana.

The group of Dharana, Dhyana and Samadhi is called ‘Samyama’ (the Internal Yoga) in the Science of Yoga. The first five stages-Yama, Niyama, Asana, Pranayama and Pratyahara-constitute the External Yoga. If all these eight stages are practiced and followed in life, virtues like morality, morally sound conduct and good character are developed in man. Besides, there is an all-round progress in human life, physically, intellectually and spiritually and man attains physical fitness and mental equanimity.

Thus, asanas are only one of the stages of Yoga. Most of the aspirants practicing Yoga practice, in fact, these asanas. However, all the eight stages of Yoga are of importance. The practice of all the stages together and Pranayama bring a good deal of permanent benefits.

Types of Yoga for Discipline

Asana (Postures)

Asana means holding the body in a particular posture to bring stability to the body and poise to the mind. The practice of Asana brings purity in tubular channels, firmness to the body and vitality to the body and the mind. There are many Asanas, but keeping in view a common man’s health, 65 Asanas have been presented and explained in this book.

Pranayama (Breath Control)

The literal meaning of Pranayama is Breath Control. The aim of practicing pranayama is to stimulate, regulate and harmonize vital energy of the body. Just as a bath is required for purifying the body, so also is Pranayama required for purifying the mind.

Pratyahara (Discipline of the Senses)

The extra version of the sense organs due to their hankering after worldly objects has to be restrained and directed inwards towards the source of all existence. This process of drawing the sense inwards is Pratyahara or putting the sense under restraint.

Dharana (Concentration)

Dharana (Concentration) means focusing the pure mind on one’s personal deity or on the Individual Self. The practice of Dharana helps the mind to concentrate on a particular object.

Dhyana (Meditation)

When one sustains and maintains the focus of attention through Dharana unbound by time and space, it becomes Dhyana (meditation). Deep concentration destroys the Rajas and Tamas Gunas of the mind and develops the Satvika Gunas (qualities).

Yoga for Individual Decipline

Niyama (Individual Discipline)

Rules of conduct towards oneself consist of certain disciplines which are both physical and mental. These are five in number- Cleanliness (Shaucha), Contentment (Santosha), Austerity (Tapas), Seif-shidy (Svadhyaya) and Surrender to God (Ishvara Pranidhana).

Cleanliness (Shauch) means internal and external purification of the body and the mind.

Contentment (Santosha) is a state of mind by which one lives happily and satisfied in congenial or uncongenial atmosphere.

Austerity or penance (Tapas) is the conquest of all desires or sensual pleasures by practicing purity in thought, speech and action.

Self-study (Svadhyaya) means exchange of thoughts in order to secure purity in thought and accomplish knowledge.

Surrender to God (Ishvara Pranidhana): It consists of pure devotion to God and surrender of all actions to I-Tim.

Yoga Yama as Social Discipline

The word ‘yoga’ is derived from the Sanskrit root ‘yuj’ (meaning to bind the yoke. It is the true union of our will with the will of God.

Our ancient sages have suggested eight stages of ‘yoga’ to secure purity of body, mind and soul. They are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. The brief explanation to these eight stages has been given below

Yama (Social Discipline)

Yama means restraint or abstention. It contains five moral practices. They are
Non-violence (Ahimsa), Truthfulness (Satya), Non-stealing (Asteya), Celibacy (Brahmacharya) and Non-acquisitiveness (Aparigraha).

Non-violence (Ahimsa) means not to hurt any creature mentally or physically through mind, speech or action. Truthfulness (Satya) is the presentation of a matter as perceived with the help of sense organs.

Non-stealing (Asteya) means not to covet and acquire physically, mentally or by speech others’ possessions.

Celibacy -Moderation in sex (Brahmacharya): Brahmacharya does not mean lifelong celibacy, but moderation in sex between married couples.

Non-acquisitiveness (Aparigraha) means abandoning wealth and means of sensual pleasures.

Yoga Helps in Mental Tension and Stress

Longing for material wealth has hardened our heart. Human values are declining. Work to time, competition and commotion have made us suffer from stress and strain. Mental tension or strain produces undesirable consequences. Stress and strain are the causes of physical as well as psychological diseases such as diabetes, cancer, acidity, ulcer, migraine and hypertension.

How can we prevent ourselves from being strained and degenerated? Should we discard science and scientific inventions? Should we return to the care-life and live as the aborigines lived?

As a matter of fact, to do so is neither practical nor necessary. Yoga has the surest remedies for man’s physical as well as psychological ailments. Yoga makes the organs of the body active in their functioning and has good effect on internal functioning of the human body. Yoga changes for good man’s views on and attitude to, life.

Introduction to Yoga

Man has made tremendous progress in almost every walk of life. Objects once considered impossible to be achieved have now been achieved by us. What we have achieved and accompli shed today could not have been imagined in their dreams by our past generations. Modern scientists and researchers have absolutely changed our life-style. Science has been incessantly pouring on us new materials and devices to make our physical life more happy and comfortable.

However, pollution of air, water, body and mind is also the result of science. We witness despair and disappointment on the faces of our young generation. Signs of restlessness are apparently visible in the dry and dull eyes of our young men and women. Sloping shoulders, flat chest and bulging stomachs have becomes their characteristics. Why?

Today we can claim that we are modern and civilized but cannot claim that we are genuinely happy. We today use tranquilizers for sleep pills for purgative and tonics for vigor. Tranquilizers and sedatives are in vogue in our modern society. Charmed by and; then, addicted to intoxicative drugs, our youth is led to the path of disgrace and self-destruction.