Asanas Practicing for Health

Practicing the above-mentioned five asanas in the order explained above, sphincter muscles gradually become loose with the result that the saline water drunk through the mouth flows to the anus carrying with it waste food and stool. Drink again two glassfuls of water and practice the above five asanas eight times.

Now go to the toilet. Do not force the stool to come out of the bowels. Keep the muscles of the abdomen relaxed. If the stool does not come out, wait for a minute and then come out of the toilet.

Drink two glassfuls of water again and practicing the above-mentioned asanas eight times. Go again to the toilet. Never give force to the stool to come out.

Continue this technique (kriya)-drink two glassfuls of water, practice the five asanas and then go to the toilet.

At last you will be relieved of the stool. In the beginning the stool will be hard and then the stool mixed with water will come out.

To drink water, to practice asanas and to go to the toilet-if this technique continues in that order, only water would come through the anus. It means that the whole gastro-intestinal tract is completely evacuated.

To reach the condition that only water should come through the anus, one has to drink 16 to 20 glasses of water.

As this varisar dhauti is tiring, one who practices it should, after completing it, take rest practising Shavasan for 45 to 60 minutes.

Note

1. Varisar dhauti should be practiced on an empty stomach after evacuating the bowels.
   
2. This kriya should be practiced under the supervision of expert.
   
3. Persons suffering from peptic or gastric ulcers should not practice varisar dhauti. Persons suffering from high blood I’ or having ailments of the kidney and the blood circulation are advised to practice varisar dhauti under the supervision of an expert.
   
4. One who practises varisar dhauti should eat khichadi one hour after the kriya is completed.
   

Repetition: This kriya should generally be practiced once in two or three months. If needs be, ‘laghu Shankhprakshalana’ kriya should be practiced during the days that follow varisar dhauti. In ‘laghu Shankhprakshalana’ one has to drink two glassfuls of water and practise the above-mentioned asanas three times. This kriya helps one to evacuate the bowels and avoid abundant urine.

Benefits

1. Varisar dhauti gives rest to all the organs of the digestive system with the result that the organs become more active.
   
2. Varisar dhauti is an unfailing remedy for chronic constipation, acidity, gas, indigestion and other ailments of the digestive system.
   
3. This kriya reduces the quantity of sugar in the blood and so it is useful for those suffering from diabetes.
   

Ardha

‘Ardha’ means half. This asana is named aflei Yogi Matsyendranath who first taught it to the aspir ot I l Yoga. It is said that this Matsyendraflatha was the disciple ol Lord Shiva.

Technique

Place the right heel near the anus (buttock) below the testicles. Do not move the heel from this position. Bend the left knee and put the left ankle on the outer side of the righl knee. Let the right armpit rest on the outer side of the left thigh. Now push the knee backwards so that it touches the back part of the armpit. Then hold the toe of the left foot with the right hand. Twist the spine slowly exerting force on the joint of the left shoulder, Let the spine be twisted to the left side as far as possible. Turn the head to the left side as far as it can go. Bring it in the line with the left shoulder Take the left hand backwards and try to hold the right thigh with it. Keep the spine erect. Remain in this position for five to fifteen seconds. Repeat the same in reverse by twisting the spine to the right side. This asa i makes the spine twist completely.

Advantages

1. This asana stimulates appetite.
2. It awakens the Kundalini and stabilizes Chandran,uh
3. It makes the spine elastic. It massages the aI muscles and organs.
4. It adjusts and corrects the displacement of the vertebrae, rejuvenating the blood circulation in that part of the body.
5. It helps one in practising Pashchimottanasana.

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Purna Matsyendrasana

This asana is easy for those who have practised Ardha Matsyendrasana for some time. Puma Matsyendrasana is a bit difficult to perform in the beginning.

Technique

Sit on the floor with the legs stretched straight in front. Keep the trunk and the head in a vertically straight line. Place the right foot at the root of the left thigh. Place the right heel pressing against the navel. Keep the left foot on the floor behind the right knee. Take the right hand out from under the left knee and with the help of its thumb and first finger hold the toe of the left foot. Keep the left foot firm in this position. Take your left hand behind the back and keep the head and the body turned to the left side. Twist the waist slightly. Look at the tip of the nose. Breathe in slowly. Retain this position for twenty seconds. The position can be retained for two to three minutes after sufficient practice. This asana gives the maximum benefits when practised on the right and left sides aiternatdy.

Advantages

1. This asana has all the advantages of Ardha Matsyendrasana.
2. It alleviates rheumatism.
3. It stimulates life energy and cures many diseases.
4. It supplies fresh blood to the Prananadi. This awakens the Kundalini and the aspirant experiences mental peace and fitnness.
5. This asana is very beneficial to persons suffering from 1iabet
6. This asana makes the spine flexible and one experiences vigour and vitality of youth.

Ardha Vakrasana

In this asana, the upper part of the body is twisted and the spine and the back muscles are stretched.

Technique

Sit on the floor with the legs stretched in front, keep the legs parallel to each other. Bend the right leg and place it behind the knee of the left leg. Place the left hand on the left knee. Place the right hand on the waist. Keep the trunk straight. Turn backwards Ofl the waist. Remain in this position for six to eight seconds. Inhale slowly. Revert back to the original position. Practise this asana with the other leg stretched turning the trunk on the other side. Repeat this asana four to five times daily.

Advantages

1. This asana affects chiefly the waist and the abdominal organs.
2. It stimulates the spermatozoa glands of men and the uterinal organs of women.
3. This asana helps in reducing pain in the abdomen and the waist.
4. It cures constipation and other abdominal ailments.

Adha

This asana resembles a strung bow. So it is called Akarna Dhanurasafla. There are two methods of practising this asana.

Method 1: Sit on the ground. Stretch the legs in front. Hold the toe of the right foot with the left hand. Hold the left leg with the right hand and try to stretch the right elbow backwards as far as possible. Now bend the left leg slowly. Bring the left foot to the chin and the left knee to the left armpit. This position will bring the thigh close to the abdomen. Hold the breath and then exhale slowly. Repeat the pose on the other leg. Gradually increase the time duration of holding the posture maximum to five minutes.

Method 2: Sit on the floor with the legs stretched in front, Lift the left leg up and hold it with the left hand behind the ned in such a way that the thumb remains forward near the ank1 and the fingers behind the thumb. The weight of the leg falls o the palm. Then with the right hand ‘Lold the upper part of th left foot with its heel. Place the shin on the neck. Turn the nec towards the right side. Stretch the left arm and hold the righ toes. At the same time lift the right arm up and hold the left toes. Look to the right side. Then release the legs slowly. Repeat this asana with the other leg. Gradually increase the time ol holding the posture maximum to five minutes.

Advantages

1. The practice of this asana gives full exercise to the joints of the hands and the legs, the joints and the muscles of the neck and the spine. It revitalizes them.
2. It tones up the chest and the abdominal organs.
3. Those who suffer from asthma, tuberculosis and cough get relief if they practise this asana.
4. As this asana strengthens the lungs, the chest is expanded and it gets the capacity to hold air.
5. This asana cures pain in the loins, tonsillitis, indigestion, constipation, the tumour in the armpit, gout, pain in the legs, etc.
6. This asana alleviates women’s complaints of irregular menstruation, the disorders of ovary and pain in the lower part of the abdomen.

Padangusth Asana

In ancient times the persons who lived in Gurukulas and bserved celibacy used to practise this asana regularly. With Sheershasana and Sarvangasana, this asana has been given special importance by our sages for the preservation of the semen.

Persons having obesity will find it difficult to practise this asana. They may fall on either side while performing this asana. But with constant practice, steadiness can be maintained.

Technique

Place the left heel between the anus and the scrotum. Let the weight of the whole body rest on the feet, particularly on the left foot. Place the right foot on the left leg near the knee. Keep the balance while in sitting posture. A bench or a wall can be used as a support in the beginning. Place both the hands on the waist or the thighs, or keep them in the obeisance posture. Retain the breath. Keep the spine erect. Then inhale slowly. Stare at or concentrate on a white or black dot: specially kept for this purpose before the eyes. Repeat silently the japa of Ramanama. or some gurumantra. Begin practising this asana with 30 seconds and gradually increase it to one minute.

Advantages

1. As this asana stimulates Veeryanadi, it cures physical disorders like wet-dreams (spermatorrhoea), impotence and diabetes.
2. The sethëiTi sublimated by practising this asana and it changes into vital energy.
3. If this asana is practised along with Sheershasana, Sarvangasana and Bhujangasana, it helps one in observing celibacy.

Veer Asana

‘Veera’ means a hero, a warrior. The practice of this a increases appetite. Those who perform this asana devekp t he spirit of adventure, enthusiasm and bravery in them.

TechniqueSit on the floor. Keep the body ere an iyes straight. Bend either of the legs at the knee and heel below the anus. Bend the other leg at the knee nd it on the thigh of the former leg. Extend the arms line with the shoulders and put them on the he Kee the neck and the head in a vertical straight line flt iow and normally. Hold this position for eight seconds and then assume the posture as in the original position. Then bend the other leg and perform this asana again. The performance of this asana should be repeated six times in a day.

Advantages

1. All the diseases which Padmasana cures can be cured also by practising this asana. The benefits which Padmasana gives can be obtained from this asana also.
2. This asana helps in breath-control. So this asana is practised by the best singers of Indian classical music.
3. This pose is suitable for Pranayama.

Tal Bad Pranayam

Pranayam is a unique technique of controlling the breath. Breath control leads to control of Pran. Controlling of Pran results in controlling the mind. Thus Pranayam leads to gain more importance in Sadhana. in the beginning we should practice deep and long breathing. Deep breath means that which affects the stomach, middle portion and chest. Ordinarily it is known as abdominal, calvicator and chest breathing. Long breath relates to time. The longer the time, the longer the breath it develops .When the practice is established, then one develops the capacity in controlling the breath further. This is learnt while practicing the Tal Badh Pranayam

Technique

1_st Stage

Sit in Padmasan, keeping the back straight and eyes gently closed. Inhale
deep breath through the nostrils in four counts of OM, retain it likewise and exhale the breath similarly in four counts of OM. Start with five rounds and increase them gradually, controlling the capacity.

2_nd Stage

After having perfected in the first stage, follow the practice in accordance with
the following rhythm.

Continuously increase starting from 4 purak- 4 internal kumbhak- 4 release – 4 external kumbhak of 10 rounds in first week and so on.

Special Points

1. While practicing this Pranayam, rhythm should be maintained.
2. Inhalation and exhalation should be done consciously.
3. Sadhna of controlling the breath advances in taking deep, long, rhythmic, subtle breath as also maintaining ratio and suspending it for some time.

Siddh Asana

This asana is performed mostly by the Siddhas-semidivine heings. This is the reason why this asana is called Siddhasana. Ihe main function of this asana is to awaken the power of Kundalini (annular power residing in the mystical circle above the reproductive organs).

Technique

Sit on the floor, with legs stretched straight in front. Bend the left leg, hold the left heel, and place it near the perineum. The sole of the left foot should be placed against the right thigh. Now bend the right leg and place the right foot on the left ankle. The heel of the right foot should be placed at the root of the genitals. Place the back of the hands on the knees so that the palms face upward. Join the tip of the thumb and the index finger of each hand. Keep the spine straight and erect. Let the head, the neck and the spine be erect and in a straight line. Look downwards. Bend the neck low so that the chin touches the lower part of the throat.

Advantages

1. This asana awakens Kundalini Shakti. It purifies all the nadis (tubular channels) in the body through Shaktichalana Mudra.
2. The asana is good for curing indigestion, chronic fever, dysentery, heart-disease, tuberculosis, asthma, diabetes, etc.
3. The diseases which can be cured by Padmasana can also be cured by this asana.
4. This asana is useful for the cure of stiffness in the joints of the loins.
5. This asana helps the mind to be firm, atten and alert.

Pranayama and Yogic Kriyas

Yoga may not be fully relevant in the treatment and cure of first three types but decidedly it is a panacea in the case of unsoundness of mind due to the last three causes : Psychological, economic and stress. Regular practice of Yoga coupled with Dhyana can restore mental vigour. It not only changes the entire out look of man on life but also rejuvenates the mental and physical cells

The ladder to mental peace and balance lies in the art of pranayama. Our scriptures stand a testimony to what powers had been acquired by sages through this most important but a non violent mode of progress.

It is pranayama which restores calm and equipoise of the disturbed mind and slowly generates the much needed self confidence in the individual. Praiiayama not only purifies various organs of the body but also thoughts of the person thus creating an aversion towards evil and false-hood. In Yoga this state is acquired by a person through regular practice.

Bharatiya Yog Sansthan by dedicating itself to the revival of the ancient thoughts of Arya Vrata is doing a yeoman’s service and has taken upon itself a stupendous task of uplifting mankind from drudgery, and prosale life of inaction which leads to the bankruptcy of intellect. The job is tough and the journey is long on an arduous and thorny path. However, the results have started appearing and in a short span of just twenty years there has been a considerable awakening in the common man to improve his lot by practising Yogic Kriyas and to lead a happy family and community life.

Stress Mangement Types

‘Stress Management’ is of two parts as preventive management and curative management.

Preventive Management

Preventive management of stress means that which I would recommend as the Ten Commandments for a stress free life:

• Lead a simple life. Do Yoga as a regular part of your life.
• Have a positive and optimist outlook in life.
• Control and regularize your eating habits. Take only ‘Satvic’ food. Avoid intake of meat, fish and eggs. Western countries with non-vegetarian food habits are now becoming more and more vegetarian.
• Adopt the general attitude of cooperation, mutual help, tolerance and love towards others.
• Do not adopt rigid attitude at home, in office and in social life. Learn to compromise with the persons and situations.
• Do not go to bed too late, nor oversleep. Go for early morning walk.
• Do not be lazy; be punctual in your habits. Do your duties sincerely.
• Avoid being over ambitious in life.
• Live a happy social life and do not run too much after material things.
• Set noble example for others to follow. This gives immence happiness.

Curative Management

• In case you have any mental stress, its real remedy lies in Yoga. Accept it. Practice it and enjoy the life.
• When waking up early in the morning, let us pray for a day of complete consecration.
• The whole of our life should be a prayer offered to the Divine.

Yoga and Mental Health

Amidst the din and clamour of the modern life, a piercing eye does not fail to detect the latent sense of dismay and frustration in man. The materialistic pursuit of deriving hedonistic sensous pleasures has left an emptiness which has engulfed the man from all angles rendering him incapable of positive thinking and spiritual awakening.

Mind has been gripped by unknown fears, hallucinations, and what not. All around we feel an army of mentally and physically emaciated persons who count their days on the strength of sedatives, hypnotics and tranquilisers to get a temporary peace of mind which still eludes them. The situation is not only alarming but also grim. If these suicidal tendencies are not successfully checked and this dangerous drift towards obvious chaos is not halted there is no escape for humanity from disastar.

One wonders as to what has happened to this ancient land of Rishis and Munis. For a while it seemed that the age old science of Yoga which had enabled our ancestors to overcome even the fear of death has vanished completely and there is no one to surive this great science It is, however, heartening to note that some Yoga devotees have revived the art of Mahayogeshwar Lord Krishna scientifically enunciated by the Seer Patanjali. Sufficient literature is now available allover the world and an honest effort is being made to inculcate the spirit of Yoga in the individuals to enable them to overcome stress, anxiety, etc. and to live a blooming life. Yoga has manifold advantages : Physical, Mental and Spiritual. But the scope of the present article has only been limited to the mental health. Modern psychology is still in infancy and has not fully grasped the complete intricacies of the mind despite best efforts of giants like Freud, Joad, Jung and Havelock Ellis etc.

On the other hand our ancient Rishis were fully aware of the mysteries and powers of mind and emphasis was laid on controlling the mind which runs like an unbridled horse. For this purpose a code of conduct and ethics was evolved in the form of Yogic Kriyas including Asanas which are an important prelude to the training of the mind. Because a powerful and sound mind would dwell only in a healthy and sound body and so Yoga Asanas are very essential for every Sadhak who must religiously practice daily to rise high in the intellectual, ethical and spiritual fields.

Before we proceed further on the subject under reference it is very important to study and understand the chief causes of mental imbalance. Broadly it can be divided in the following main categories:

1. Congenital disorders
2. Heriditary defficiencies
3. Biological defects like space occupying tensions of the brain and menengitis etc.
4. Psychological and functional reasons
5. Economic Pressures
6. Stress and Strain due to fast life and morbid thinking.

Stress Management and yoga

Stress is a condition of tension in the body or mind. It can be physical and mental in nature. With more and more advancement in science and technology and man’s rat rare to be progressive, mental stress began to increase. To day there are more mentally stressed persons than the physically stressed ones. ‘Stress management’ means reducing mental stress: Mental stress has many reasons.

Chang Life Style

When our life-style changes from a simple to a more and more complex style, our wants keep on increasing and this tendency becomes a permanent source of our mental stress. Change in food and eating habits too causes stress. Our diet used to be simple and easy to digest. Now many of us prefer heavy and complicated food as part of our life style. These are difficult to digest. They cause heaviness in the system and constipation. This leads to sleeplessness and mental stress. Another cause of mental stress, laziness and irritation is the growing habit of going to bed too late in the night.

Attitude in life

Some of us adopt a very rigid attitude in life or become moody by habit which makes our life more of a burden than a pleasure. We become suspicious, friendless and even isolated and get a lot of mental tension. Our rigid attitude in our official or professional life causing clash with our seniors and customers too becomes a major source of tension. Over ambitions to rise in fife too rapidly creates enemies all around. Professional jealousy too causes an acute form of stress. The desire to get more and more in life, without being satisfied with what we have, is our enemy No. 1. It must be controlled and conquered over.

Social Aspiration

Our social customs are becoming more and more complicated and our tendency to live like our neighbours who have more wealth, is a basic cause of stress. We beg, borrow and steal to show off our riches beyond our means. The worst of it is that we try to earn money even by corrupt practices to keep the show on. All this becomes a source of our worries and tension. We become a slave to money, loose the pleasure of simple living and deprive our selves from real joy of life, the Anandam’ or bliss that lies in simple living and high thinking. Thus we ourselves are responsible for all our mental stress. It is said prevention is better than cure. This is also true for mental stress.

Baddha Padmasana

This is a variation of Padmasana. This asana is not meant for meditation. It is chiefly meant for the improvement of health and for making the body strong. This asana is difficult to perform. Those who are unable to practise this asana should not be disappointed. They should patiently try to accomplish the final position.

Technique

Sit in Padmasana with legs crossed. The heels should touch the lower part of the abdomen. Swing the right arm behind the back of the shoulder and bring the hand near the left hip. Catch the left big toe. Similarly, swing the left arm and hold the right big toe. If you experience difficulty in holding the toes, bend slightly forward and make it convenient to hold the big toes. After catching the toes, sit erect as before and breathe normally. Stay in this position for one or two minutes in the initial stage. Gradually increase the time till you can stay in the position for ten minutes.

Advantages

1. In this asana, the weight of the body is t by the knees and the ankle-joints, so the joints of the legs strong.
2. Both the heels of the legs get sufficient exercise.
3. The continuous practice of this asana helps the person in overcome gradually the weakness of the heart, the lungs, the I’’u the liver and the spine. Moreover, it reduces the pain in knees and the ankle-joints.
4. This asana helps to cure ailments like indigestion, stomachache, etc.
5. By practising this asana one can get all the advantages padmasana.
   

Vakrasana

In this asana, the upper part of the body is completely turned and twisted. The spine, the muscles of the hands, the legs and the back are stretched.

Technique

Sit on the ground with the legs stretched out. Place the left leg near the right knee stretching out the left hand behind the back with the palm of the hand flat resting on the ground. Then press the left knee with the right arm and put the palm on the ground. Keep the waist erect and look as far backward as possible. Practise this asana four to six times a day turning to the left side and to the right side alternately. Gradually increase the time. The limit is five minutes.

Advantages

1. This asana strengthens the spine and activates the nerves.
2. The mouth of the Sushumna opens and Kundalini Shakti is sublimated.
3. Puma Vakrasana bestows all the benefits gained by performing Ardha Vakrasana.
4. This asana invigorates the muscles of the loins.