HOW TO KNOW YOURSELF? (KAPALA BHATI, KAPALA BHATI)

KAPALA BHATI

"KAPALA" MEANS "SKULL" (BY IMPLICATION, THE BRAIN) AND "BHATI" MEANS "SHINES" IN SANSKRIT. THIS PRACTICE CLEANSES THE NASAL PASSAGES IN THE SKULL AND OTHER PASSAGES OF THE RESPIRATORY SYSTEM.

SEQUENCE

SIT FIRMLY IN A CROSS-LEGGED POSTURE WITH THE SPINE, NECK AND HEAD HELD ERECT.
FIRST, EXHALE COMPLETELY AND THEN TAKE A FEW DEEP BREATHS.
RELAX THE ABDOMINAL MUSCLES.
INHALE WITHOUT TAKING A DEEP BREATH, MAKE A SHORT AND FORCEFUL EXPULSION OF THE BREATH THROUGH BOTH NOSTRILS PRODUCING A HISSING SOUND AND, SIMULTANEOUSLY, COTRACT THE LOWER ABDOMEN BY A RAPID AND VIGOROUS THRUST OF THE ABDOMINAL MUSCLES.
RELEASE THE CONTRACTION OF THE ABDOMINAL MUSCLES QUICKLY AND THE LUNGS WILL AUTOMATICALLY TAKE IN AIR. FOLLOW AT ONCE BY ANOTHER FORCIBLE EXPULSION OF YOUR BREATH, CONTRACTING THE ABDOMEN IN THE SAME MANNER AND LETTING IT RELAX OUTWARD AS THE AIR IS DRAWN IN AGAIN.
REPEAT THE EXERCISE A NUMBER OF TIMES IN QUICK SUCCESSION, CONCENTRATING YOUR MIND ON THE REGION OF THE ABDOMEN BELOW THE NAVEL.
AFTER YOU COMPLETE A ROUND AND MAKE THE LAST EXHALATION, TAKE IN A DEEP AND SLOW BREATH AND THEN RESUME NORMAL BREATHING TO HAVE REST TO THE LUNGS.
INCREASING THE NUMBER AND SPEED GRADUALLY, TRY TO DO TWO EXPULSIONS A SECOND (120 A MINUTE) IN EACH ROUND WHICH SHOULD BE THE MAXIMUM.
PERFORM THREE ROUNDS IN EACH SITTING, WITH SUFFICIENT PAUSE BETWEEN THE ROUNDS, WHEN NORMAL BREATHING SHOULD BE DONE.

BENEFITS

KAPALA BHATI FLUSHES OUT STALE RESIDUAL AIR IN THE LUNGS AND HELPS A FRESH SUPPLY OF AIR TO REACH THEM.

IT LENDS ELASTRICITY TO THE DIAPHRAGM AND INCREASES THE CAPACITY OF THE LUNGS.

MOORCHA PRANAYAMA

"MOORCHA" MEANS "FAINTING" OR "SWOONING BREATH" IN WHICH THE BREATH IN INHALED SLOWLY AND RETAINED FOR AN EXTENTED PERIOD.

SEQUENCE

SIT AS USUAL IN A COMFORTABLE POSITION WITH THE HEAD, NECK AND SPINE STRAIGHT.
CONCENTRATE THE CONSCIOUS MIND BETWEEN THE EYEBROWS, WHICH IS CALLED THE CENTRE OF INTUITION.
INHALE GRADUALLY AND DEEPLY THROUGH THE MOUTH.
LET THE CONSCIOUS MIND MERGE INTO THE CENTRE OF INTUITION.
TOUCH THE CHIN TIGHTLY TO THE THROAT CAVITY (JUGULAR MATCH).
RELAX THE JALANDHAR BANDHA.
THEN EXHALE SLOWLY.
THIS CREATES A FAVOURABLE EXPERIENCE, SO IT IS CALLED MOORCHA PRANAYAM.
BEGIN WITH NINE TIMES AND INCREASE WITH TIME UP TO FIFTEEN MINUTES.

BENEFITS

THIS EXERCISE PROMOTES HAPPINESS OF MIND, ACHIEVEMENT OF THE BLISS AND REMOVES LUSTFULNESS.

IT ALSO HELPS THE MIND TO DRAW INWARDS.

NIRGUNA MANTRAS

NIRGUNA MANTRAS ARE ABSTRACT AND FORM-LESS MANTRAS THAT DO NOT REQUIRE THE INVOCATION OF DEITIES. INSTEAD, THE USE OF THE ABSTRACT MANTRAS IS THE WAY FOR THE IDENTIFICATION WITH THE WHOLE CREATION. NIRGUNA MANTRAS ARE SAID TO BE THE OLDEST OF THE THREE OTHER MANTRAS, ORIGINATING FROM THE VEDIC TEXTS. HERE ARE SOME. NIRGUNA MANTRAS.

OM IS THE ORIGINAL MANTRA, THE ROOT OF ALL SOUNDS AND LETTERS, AND THUS, OF LANGUAGE AND THOUGHT. THE "O" IS GENERATED DEEP WITHIN THE BODY, AND SLOWLY BROUGHT UPWARD JOINING WITH THE "M" WHICH THEN RESONATES THROUGH THE ENTIRE HEAD. REPEATING OM FOR TWENTY MINUTES RELAXES EVERY ATOMIN YOUR BODY.

SOHAM (SOH-HUM)

THIS MANTRA IS UNCONSIOUSLY REPEATED EACH TIME WE TAKE BREATH-INHALING "SO", EXHALING "HAM". IT MEANS "I" AND THAT"-BEYOND THE LIMITATIONS OF MIND AND BODY, AT ONE WITH THE ABSOLUTE.

THE MAIN PURPOSE OF THE NIRGUNA MANTRAS IS TO UNIFY WITH THE ABSOLUTE, PRIMAL CAUSATION, OR TO IDENTIFY WITH THE INFINITE. NATURE OF THE UNIVERSE. NIRGUNA MANTRAS FOCUS ON ABSTRACT MANTRAS. THESE ARE INTENDED FOR EXPERIENCED YOGIS. YOU MAY TO READ ON THE OTHER TYPE OF MANTRA CALLED THE SAGUNA MANTRAS WHICH, COMPARED TO THE NIRGUNA MANTRAS, HAS FORM.

SAGUNA MANTRAS

THE SAGUNA MANTRAS OR DEITY MANTRAS INVOKE SPECIFIC DEITIES OR ASPECTS OF THE ABSOLUTE. THROUGH THE INVOCATION OF A SPECIFIC DIETY, ONE ATTAINS SELF-REALIZATION AND GOD-REALIZATION. THE SAGUNA MANTRAS, UNLIKE THE NIRGUNA MANTRAS, ARE FORM PRODUCING. THE FOLLOWING ARE SAGUNA MATRAS.

RAM (RAHM) - THE ENERGY PATTERN FOR TRUTH, RIGHTEOUSNESS AND VIRTUE IN THEIR MALE ASPECT, THIS MANTRA IS MADE UP OF THREE SEED SOUNDS.
SITA (SEE-TAH) - THIS IS THE FEMALE ASPECT OF THE ENERGY PATTERN OF RAM. IT STANDS FOR THE DESCENT OF PRAKRITI OR NATURE IN THE FORM OF THE MOTHER. IT CAN ALSO BE REPEATED WITH RAM OR SITARAM. WHEN JOINED TOGETHER, THE TWO MANTRAS EMBODY THE ENERGY EXISTING IN AN IDEAL MARRIAGE OR UNION.
SHYAM (SHYAHM) - REPRESENTING COSMIC LOVE AND COMPASSION IN THE MALE ASPECT, THIS MANTRA TRANSMUTES ALL EMOTIONS INTO UNCONDITIONAL LOVE.
RADHA (RAD-DUH) - RADHA IS THE FEMALE ASPECT OF SHYAM, SYMBOLIZING THE COSMIC LOVE OF THE DIVINE MOTHER.
OM NAMAH SIVAYA (OHM NUH-MUH SHIVAI-UH) - THIS IS A PURIFYING ENERGY PATTERN THAT DESTROYS OUR NEGATIVE QUALITIES, CHOSEN ESPECIALLY BY THOSE OF AN ASCETIC NATURE. THE DANCE OF SIVA REPRESENTS THE MOVEMENT INHERENT IN MATTER. WHEN SIVA STOPS DANCING, THE ILLUSION OF MATTER IS DESTROYED.
OM NAM NARAYANAYA (OHM NUH-MO NAH-RAI NAI-UH) THE ENERGY PATTERN OF HARMONY AND BALANCE IN THEIR MALE ASPECT, THIS MANTRA IS USED ESPECIALLY BY PEOPLE IN TIMES OF TROUBLE, TO BRING THEM THE STRENGTH TO RETAIN HARMONY IN THEIR LIVES.
OM AIM SARASWATYAI NAMAH (OHM AYM SUH-RUHSWHT-YAI-NUH-MUH-HUH) THE FEMALE ASPECTS FO THE PATTERN OF CREATIVE ENERGY AND WISDOM, THIS MANTRA IS OFTEN CHOSEN BY ARTISTS AND MUSICIANS.

THE SAGUNA MANTRAS FOCUS ON THE PROCESS OF CONCEPTUALIZING AND VISUALIZING. THESE DIRECT THE PERSON AS A REPRESENTATIVE OF THE DEITY UNTIL THE CONSTANT RECITATION GIVES RISE TO THE ACTUAL FORM OF THE DEITY. THERE ARE VARIOUS MANTRAS, SO IT WILL BE RECOMMENDED THAT YOU TAKE THE GUIDANCE OF A GURU. THROUGH CONSTANT PRACTICE AND REPETITION, YOU'LL EVENTUALLY DISCOVER WHICH MANTRA IS COMFORTABLE TO USE IN YOUR SPIRITUAL JOURNEY.

JALNETI

OUT OF THE SIX SHUDDHIKRIYAS, THE CLEANSING OF THE NASAL PATH IS KNOWN AS NETI. THE AIM OF THE PROCESS IF TO PURIFY THE BREATHING PATH RIGHT FROM THE NOSTRIL TO THE THROAT. IF THE AIM IS ACHIEVED USING WATER, THE PROCESS IS KNOWN AS JALNETI.

ACTION

TRADITIONALLY, THE PROCESS IS PERFORMED BY DIPPING THE FACE INTO THE RIVER WATER, INHALING THE WATER THROUGH THE NOSTRILS AND LETTING IT OUT THROUGH THE MOUTH. THE REVERSE PROCESS IS SUCKING THE WATER IN BY MOUTH AND EXHALING IT OUT THROUGH NOSTRILS.

IF IT IS NOT POSSIBLE TO VISIT THE RIVER EVERYTIME, THEN THE PROCESS MAY BE PERFORMED BY TAKING THE WATER INTO THE FOLDED PALMS AND INHALING IT THROUGH NOSTRILS OR SUCKING IT BY MOUTH.

IF THE PROCESS IS TO BE PERFORMED IN THIS MANNER, THERE ARE TOO MANY DIFFICULTIES. IF THE WATER IS TO BE INHALED THROUGH NOSE, SNEEZES OCCUR AND THE WATER IS LET OUT THROUGH THE NOSE ONLY. OR IF THE WATER CANNOT BE THROWN OUT BY WAY OF MOUTH, IT GETS STUCK AND CAN CAUSE TROUBLE. THE WATER CAN DEPOSIT ITSELF INTO THE SINUS AND CAN CAUSE HEADACHES. HENCE, THERE IS ANOTHER METHOD WHICH CAN BE PRACTICED BY ALL WITHOUT MUCH DIFFICULTIES AND IT IS EASIER AND USEFUL TO PRACTICE IT.

PUT WARM WATER INTO THE UTENSIL ADD A LITTLE SALT IN IT. TILT THE NECK AND TOUCH THE TIP OF SPOUT TO ONE OF THE NOSTRILS. OPEN THE MOUTH AND CONTINUE BREATHING THROUGH IT. GRADUALLY POUR WATER INTO THE NOSTRIL. SINCE BREATHING IS CONTINUED THROUGH TEH MOUTH, THE WATER STRAIGHTWAY GOES THROUGH THE FOOD PIPE INTO THE MOUTH TO THE STOMACH. JUST AS WE DRINK WATER THROUGH THE MOUTH, IN THE SAME WAY IT CAN BE DRUNK THROUGH THE NOSE. WHEN SOME WATER IS DRUNK THROUGH ONE NOSTRIL, PERFORM THE PROCESS WITH THE OTHER ONE. THIS PROCESS IS NOT NETI, BUT WHEN ONE IS ACCUTOMED TO DRINKING WATER THROUGH NOSE, THEN PRACTICING NETI IS EASIER.

DURATION

THE DURATION OR THE REITERATIONS OF PROCESS CANNOT BE STATED. BUT THE AMOUNT OF WATER TO BE USED CAN BE STATED. FOR ONE NOSTRIL, GENERALLY HALF A LITER OF WATER IS TO BE USED. THE WATER SHOULD BE USED AT A STRETCH OR WITH SOME REST. SINCE THIS IS A SHUDDHIKRIYA, ONE SHOULD NOT INCLUDE IT IN DAILY LIFESTYLE. WHENEVER, THE NASAL PATH NEEDS CLEANSING, THE PROCESS CAN BE USED. HOWEVER, TILL THE PROCESS IS LEARNT THOROUGHLY, IT MAY BE PRACTICED DAILY. ONCE LEARNT, IT SHOULD BE USED AS PER THE NEED.

PHYSICAL EFFECTS

THE NASAL PATH DOES NOT SUFFER FROM ANY CHANGES IN THE SEASON, HENCE GET FREE FROM THE LONG DURATION COLD OR SINUS TROUBLES. IF THE WATER IS HEATED A LITTLE BIT MORE AND CONTAINS EXTRA SALT, THEN IT CAN ALSO ABSORB THE WATER FROM THE SWOLLEN PARTS OF THE NASAL PATH OR THE FLUID IN THE SINUS AND THESE PARTS CAN GET PURIFIED.

APART FROM THE PURIFICATION OF THE NASAL PATH, THE OTHER ATTACHED SENSORY PERCEPTIVE ORGANS SUCH AS EYES, EARS CAN ALSO BE AFFECTED IN A GOOD MANNER AND THEIR EFFICIENCY IS INCREASED.

IF THE MOUTH OF THE EUSTACHIAN TUBE IN THE THROAT IS SWOLLEN AND CLOGGED, IT ALSO GETS OPENED UP. IT IS ALSO EXPERIENCED THAT THE STUDY PROVES USEFUL IN CASE OF MANY DISEASES OF THE NASAL TRACT. FOR THE PRACTICE OF PRANAYAM, BOTH THE NOSTRILS SHOULD BE OPEN, THAT CAN BE ACHIEVED THROUGH THIS PROCESS.

NASAGRA DRISHTI

NASAGRA DRISHTI IS NOT COVERED UNDER SHUDDHIKRIYA. THERE IS A SHUDDHIKRIYA KNOWN AS TRATAKA. IT IS USEFUL FOR PURIFICATION OF THE MIND. CONCENTRATING YOUR EYESIGHT ON A BINDU (POINT) WITHOUT FLUTTERING THE EYELIDS TILL THE EYES WATER IS KNOWN AS TRATAKA. SIMILAR TYPE OF EXERCISE OF THE EYES AND EYESIGHT IS ATTEMPTED UNDER THE PROCESS NASAGRA DRISHTI. HENCE, IT IS INCLUDED UNDER NASAGRA DRISHTI.

ACTION

IT IS EXPECTED TO KEEP THE BODY POSE FIRM AND CENTRE THE GAZE AT THE TIP OF THE NOSE.
INITIALLY, IT SEEMS DIFFICULT. SO ONE SHOULD DRAW A DOT (EITHER KUMKUM OR SANDAL PASTE) ON THE TIP OF THE NOSE, WHEN BOTH THE EYES CAN SEE THE DOT, THEN IT CAN BE SAIE THAT THE NASAGRA DRISHTI IS SUCCESSFULLY PERFORMED.

IF THIS DRISHTI IS TO BE PRACTICED, THEN ONE SHOULD SIT IN PADMASAN. WHEN THE GAZE IS FIXED, IT CAN BE ATTEMPTED WITHOUT EVEN PUTTING A DOT ON THE TIP OF THE NOSE. IN THE LATER STAGES, IT CAN BE PRACTICED EVEN WITH THE CLOSEED EYES. THE PROCESS OF GAZING AT THE TIP OF THE NOSE WITHOUT FLUTTERING THE EYELIDS, HELPS TO ACHIEVE THE CONCENTRATION OF THE MIND.

DURATION

SINCE THE PROCESS IS RELATED TO THE MIND AND THE BRAIN, IT IS NOT TO BE PRACTICED FOR HOURS TOGETHER. WHILE LEARNING IT CAN BE PERFORMED EVEN FOR A MINUTE OR TWO AT A STRETCH. WHEN IT CAN BE PERFORMED WELL, IT MAY BE PRACTICED FOR MORE DURATION. WHILE PRACTICING DHYANA, IF THIS DRISHTI IS PRACTICED INITIALLY, THEN THE WAVERING MIND CAN BE CONCENTRATED AND THE DHYANA CAN BE DONE EASILY.

PHYSICAL EFFECTS

WE GENERALLY MOVE BOTH OUR EYES IN A PARALLEL FASHION. IF WE START GAZING AT THE RIGHT SIDE, THEN BOTH THE PUPILS TURN TOWARDS THE RIGHT AND WE GAIN KNOWLEDGE OF THE ARTICLE ON THE RIGHT SIDE. IF ONE HAS TO GAZE AT THE TIP OF THE NOSE WITH BOTH THE EYES, THEN THE LEFT PUPIL GAZES AT THE RIGHT AND THE RIGHT AT THE LEFT. THUS, THE MOVEMENT OF BOTH THE PUPILS IS MADE IN OPPOSITE DIRECTION AND NOT IN A PARALLEL MANNER. THIS CREATES STRAIN ON THE EYES WHICH IS GENERALLY NEVER THERE. THE MUSCLES ARE ALSO STRECHED IN A DIFFERENT MANNER THAN USUAL. THIS AFFECTS THE BRAIN. HENCE, IN SUCH A DRISHTI, THE CONCENTRATION OF THE BRAIN IS ACHIEVED FAST AND WITH MORE EASE. SO THE DRISHTI IS STUDIED WITH THE AIM OF ACHIEVING CONCENTRATION OF THE MIND.

PRECAUTION

THE RELATION OS THIS PRACTICE IS WITH THE BRAIN, SO IT SHOULD BE PRACTICED CAREFULLY. IT SHOULD BE PRACTICED ONLY FOR A SHORT TIME IN THE INITIAL STAGES AND WHEN THE NERVOUS SYSTEM AND THE BRAIN IS ACCUSTOMED TO THE STRAIN, THEN ONE CAN INCREASE THE STUDY. PERSONS SUFFERING FROM THE DISEASES OF THE NERVOUS SYSTEM SHOULD NOT PRACTICE THIS WITHOUT EXPERT GUIDANCE. IF IN NASAGRA DRISHTI, ONE CAN SEE ONLY WITH ONE EYE, THEN IT IS NOT CORRECT. IT MAY CAUSE EYE PROBLEMS. ALSO, IT SHOULD NOT BE PRACTICED WEARING SPECTACLES.

SHIRSHA-ASANA

STANDING ON HEAD

THE SANSKRIT WORD "SIRSHA" MEANS HEAD. THIS POSTURE IS THE WELL-KNOWN HEADSTAND POSTURE. SIRSHANA-ASANA IS AN EXTREMELY POWERFUL ASANA. ITS PHYSICAL AND MENTAL BENEFITS DERIVE BOTH FROM EMPHASIS ON BALANCE AND THE BODY'S INVERTED POSITION. IT IS CALLED THE "KING OF ASANA' BECAUSE OF ITS OVERALL EFFECT ON THE WHOLE BODY.

STEPS

STAND ON YOUR KNEES ON YOUR YOGA MAT. TWINE YOUR HANDS TOGETHER AND KEEP SOME DISTANCE BETWEEN THE HAND PALMS AS IF YOU ARE HOLDING A TENNIS BALL IN THE BASIN OF BOTH HANDS.
THE SHOULDERS WILL FORM THE BASIS OF SHIRSHA-ASANA. TRY TO LET YOUR UPPER ARMS "INTERLOCK" WITH THE SHOULDER BLADES SO THAT THEY SUPPORT THE SHOULDERS. LET YOUR UPPER BACK SINK DOWN ANS STRETCH YOUR NECK OUT FROM THE CROWN, RAISE YOUR KNEES.
SUPPORT YOURSELF ON YOUR LOWER ARMS AND WALK INWARDS UNTIL YOU HAVE YOUR BACK STRAIGHT.
STEP IN WITH ONE LEG AND BRING YOUR CROWN TO THE FLOOR AND JUMP UP ONE LEG AT TIME. PUSH YOUR WRISTS AGAINST THE FLOOR. THERE IS HARDLY ANY WEIGHT ON YOUR ELBOWS AND AS MUCH WEIGHT AS POSSIBLE ON YOUR CROWN.
STAND PERPENDICULAR ON YOUR HEAD AND TRY TO PLACE YOUR HIPS, CHEST AND LEGS IN SUCH WAY THAT YOUR UPPER BACK DOES NOT FORM A BUMP AND YOUR NECK DOES NOT GET SUNKEN. ALSO, SEE TO IT THAT YOU DO NOT LET THE CENTRE OF GRAVITY FALL IN YOUR LOWER BACK INSTEAD OF UPPER BACK WITH THE MUSCLES OF YOUR LOWER BACK. NOW, FOCUS ON A POINT IN FRONT OF YOU. BREATHE IN AND OUT QUIETLY AND TRY TO GET COMPLETELY STILL AND EXPERIENCE THE EXERCISE IN A MEDITATIVE WAY.
FOCUS ON A POINT IN FRONT OF YOU. BREATHE IN AND OUT QUIETLY AND TRY TO GET COMPLETELY STILL AND EXPERIENCE THE EXERCISE IN MEDITATIVE WAY.

BENEFITS

IT STIMULATES FOUR OF THE MOST IMPORTANT ENDOCRINE GLANDS - THE PITUITARY, THE PINEAL, THE THYROID, AND THE PARATHYROID GLANDS. IT HAS A VERY BENEFICIAL EFFECT ON THE WHOLE BODY.
IT IMPROVES MANY AILMENTS, SUCH AS NERVOUSNESS, TENSION, FATIGUE, SLEEPLESSNESS, DULLNESS, FEAR, POOR BLOOD CIRCULATION, BAD MEMORY, ASTHMA, HEADACHE, CONSTIPATON, CONGESTED THROAT, LIVER OR SPLEEN, FOR FEMALE DISORDERS, THE INITIAL STAGES OF EYE AND NOSE TROUBLES, AND GENERAL LACK OF ENERGY, VITALITY OR SELF CONFIDENCE.
IT PROMOTES HAIR GROWTH BY INCREASING CIRCULATION TO THE SCALP, IMPROVED BRAIN FUNCTION (INTELLEGENCE AND MEMORY) AND INCREASED VITALITY AND CONFIDENCE.
IT KEEPS THE SPINE INTO CORRECT ALIGNMENT.
IT RESTORES THE POSITION OF VITAL ORGANS BY REVERSING GRAVITY.
IT IMPROVES SLEEP.

SURYANAMASKAR

SALUTATION TO THE SUN

THE SANSKRIT WORD "SURYA" MEANS SUN AND NAMASKAR IS THE HINDI WORD FOR NAMASTE, FROM THE ROOT NAM, TO BOW, THAT IS SALUTATION.

THE SERIES OF POSES WHICH COMPRISE SURYANAMASKAR ARE EXECUTED CONTINOUSLY. THIS ASANA HAS A COMPLETE AND TOTAL EFFECT ON THE ENTIRE BODY. ALL THE PLEXUS OF THE BODY ARE STIMULATED. CIRCULATORY SYSTEM IS REJEVENATED. THE PULMONARY, NERVOUS SYSTEMS, DIGESTIVE ORGANS AND THE LARGE MUSCLE GROUPS ARE ALL AFFECTED. IT AFFECTS EACH SECTION OF THE SPINE AND ALL THE OTHER JOINTS OF THE BODY. IT IS USED IN HATHA YOGA AS A WARM UP EXERCISE AND FOR ENHANCING THE CARDIOVASCULAR SYSTEM.

STEPS

AS YOU EXHALE, BRING YOUR PALMS TOGETHER AT THE CHEST IN THE PRAYER POSITION. THIS IS A POWERFUL PHYSICAL, MENTAL, AND PSYCHIC WAY OF CENTRING THE BODY.
INHALE AND STRETCH YOUR ARMS UP OVER YOUR HEAD. ARCH YOUR BODY BACKWARDS, KEEPING THE ARMS ALONGSIDE THE EARS, AND THE KNEES STRAIGHT.
EXHALE AS YOU BEND FORWARDS AND BRING THE HANDS DOWN TO THE FLOOR NEXT TO THE FLOOR. IF YOU CANNOT PUT YOUR HANDS ON THE FLOOR WITH THE KNEES STRAIGHT, BEND THE KNEES SLIGHTLY.
WITHOUT MOVING YOUR HANDS, INHALE AND STRETCH THE RIGHT LEG BACK AS FAR AS POSSIBLE. DROP THE RIGHT KNEE TO THE FLOOR AND THEN STRETCH THE HEAD UP.
RETAINING THE BREATH, BRING THE LEFT LEG BACK AND PLACE THE LEFT FOOT NEXT TO THE RIGHT, WITH THE TOES POINTING FORWARDS. YOUR BODY SHOULD NOW BE IN A STRAIGHT AS THE PUSH-UP POSITION.
EXHALING, DROP THE KNEES STRAIGHT DOWN TO THE FLOOR. KEEP THE HIPS UP. WITHOUT ROCKING THE BODY BACKWARDS, BRING THE CHEST STRAIGHT DOWN TO THE FLOOR BETWEEN THE HANDS. BRING THE FOREHEAD TO THE FLOOR, BEGINNERS MAY PLACE THE CHIN ON THE GROUND IF THIS IS DIFFICULT TO DO.
INHALE AS YOU SLIDE THE BODY FORWARDS UNTIL THE GROIN TOUCHES THE GROUND. ARCH THE CHEST UP AND BRING THE HEAD BACK INTO THE COBRA POSE. DO NOT MOVE THE HANDS. THE ELBOWS ARE SLIGHTLY BENT, WITH THE SHOULDERS DOWN AND BACK, SO THAT THERE IS NO TENSION IN THE NECK OR SHOULDER AREA.
EXHALE AS YOU TUCK THE TOES UNDER. WITHOUT ALLOWING THE HANDS OR FEET TO MOVE FROM THEIR POSITIONS, BRING THE HIPS UP. PUSH THE HEELS TOWARDS THE FLOOR AND KEEP THE KNEES STRAIGHT. DROP THE HEAD DOWN BETWEEN THE ARMS. THIS IS OFTEN REFERRED TO AS THE INVERTED "V" POSE.
INHALE AND BRING THE RIGHT FOOT FOWARDS BETWEEN THE HANDS SO THAT THE FINGERS AND TOES FORM A STRAIGHT LINE. DROP THE LEFT KNEE TO THE FLOOR AND STRETCH THE HEAD UP. THIS IS THE SAME AS THE POSITION IN STEP 4.
WITHOUT MOVING THE HANDS, EXHALE AS YOU BRING THE LEFT FOOT FORWARDS NEXT TO THE RIGHT FOOT. THE FOREHEAD IS DOWN TOWARDS THE KNEES. THIS IS THE SAME POSITION AS THAT SHOWN IN STEP 3.
INHALE AS YOU SLOWLY REACH THE ARMS FORWARDS AND THEN STRETCH THEM UP OVER THE HEAD. WITH THE ARMS ALONGSIDE THE EARS, AND THE WEIGHT CENTRED ON THE BALLS OF THE FEET, GIVE A COMPLETE BACKWARD BEND TO THE BODY. THIS IS THE SAME POSITION AS IN STEP 2.
STAND FACING THE DIRECTION OF THE SUN WITH BOTH FEET TOUCHING. BRING THE HANDS TOGETHER, PALM-TO-PALM, AT THE HEART.

BENEFITS

TONES UP THE DIGESTIVE SYSTEM BY THE ALTERNATE STRETCHING AND COMPRESSION OF ABDOMINAL ORGANS. IT ACTIVATES DIGESTION AND GETS RID OF CONSTIPATION AND DYSPEPSIA.
STRENGTHENS ABDOMINAL MUSCLES.
THOROUGHLY VENTILATES THE LUNGS, AND OXYGENATES THE BLOOD.
ACTS AS DETOXIFYING AGENT BY GETTING RID OF ENORMOUS QUANTITY OF CARBON DIOXIDE AND OTHER TOXIC GASES.
TONES UP THE NERVOUS SYSTEM AND IMPROVES MEMORY.
PROMOTES SLEEP AND CALMS ANXIETY.
NORMALIZES THE ACTIVITY OF THE ENDOCRINE GLANDS- ESPECIALLY THE THYROID GLAND.
REFRESHES THE SKIN. PREVENTS SKIN DISORDERS.
IMPROVES MUSCLE FLEXIBILITY.
IN WOMEN, STMULATES THE BREASTS TO HELP FIRMNESS NORMALLY. RESTORES ANY LOST ELASTRICITY, THROUGH STIMULATION OF GLANDS AND THE STRENGTHENING OF PECTORAL MUSCLES.
SUPPRESSES MENSTRUAL IRREGULARITY AND ASSISTS IN EASY CHILDBIRTH.

PREVENTS LOSS OF HAIR AND GRAYING.
HELPS REDUCE FAT.
REDUCES ABNORMAL PROMINENCE OF THE ADAM'S APPLE.
ELIMINATES UNPLEASANT SMELLS FROM THE BODY.
LENDS GRACE AND EASE OF MOVEMENTS TO THE BODY.
REVIVES AND MAINTAINS THE SPIRIT OF YOUTHFULLNESS.
BROADENS CHEST AND BEAUTIFIES ARMS.
MAKES THE SPINE AND WAIST FLEXIBLE.
PRODUCES HEALTH, STRENGTH, EFFICIENCY AND LONGEVITY.

CAUTION

PREGNANT WOMEN SHOULD NOT PRACTICE THIS AFTER THIRD MONTH OF PREGNANCY.
PATIENTS OF HERNIA AND HIGH BLOOD PRESSURE ARE WARNED AGAINST THIS PRACTICE.
PEOPLE SUFFERING FROM BACK CONDITIONS SHOULD SEEK PROPER ADVICE BEFORE COMMENCING SURYA-NAMASKAR.
WOMEN SHOULD AVOID SURYA-NAMASKAR DURING MENSES.

TRIKONASANA

TRIANGLE POSE

TRIKONASANA (TRI-CONE-AH-SA-NA), OR TRIANGLE POSE, IS AN IMPORTANT POSITION IN HATHA YOGA. THE POSITION IS THEN SOMETIMES REPEATED, BUT WITH THE RIGHT AND LEFT SIDES SWAPPED. ALSO, THE BODY IS SOMETIMES ALLOWED TO COME TO REST AT A STAR SHAPE INSTEAD OF AT A REST POSITION, OR THE POSITION IS PRACTICED SO THAT ONE HAND IS TOUCHING THE FLOOR INSTEAD OF PARALLEL TO THE GROUND.

THE TRIKONASANA STIMULATES BLOOD FLOW TO THE HEAD, AND HELPS TO STRETCH AND RELAX THE BACK, SHOULDERS, LEGS AND ARMS. THE MUSCLES OF THE THIGHS, CALVES HAMSTRINGS ARE STRETCHED. A SLIGHT TWIST OF THE SPINE IS INVOLVED.

STEPS

TO COME INTO THE POSITION, STAND ERECT FACING DIRECTLY FORWARDS. PLACE THE FEET SLIGHTLY MORE THAN SHOULDER WIDTH APART. BALANCE THE WEIGHT OF THE BODY EVENLY BETWEEN THE FEET.
INHALE AS YOU BRING THE RIGHT ARM UP ALONGSIDE THE RIGHT EAR. STRETCH THE ARM UP AS HIGH AS POSSIBLE, AND FEEL THE STRETCH ALONG THE ENTIRE RIGHT SIDE.
EXHALE AS YOU BEND TO THE LEFT. SLIDE THE LEFT HAND DOWN THE LEFT LEG AS FOR AS POSSIBLE. BREATHING REGULARLY, HOLDS THE POSITION FOR AT LEAST 30 SECONDS, AND GRADUALLY INCREASES TO 1 MINUTE. RETURN TO THE CENTRE AND REPEAT THE SAME TO THE OTHER SIDE. PERFORM THIS BASIC ASANA 2-5 TIMES ON EACH SIDE.

BENEFITS

IT REMOVES TENSION FROM THE NECK AND THE SIDE MUSCLES AND OPENS UP THE CHEST AND EXPANDS IT.
IT EXERCISE THE HIPS AND THE BUTTOCKS.
THIS ASANA REDUCES EXCESS FAT IN THE ABDOMEN, WAIST AND HIPS AND MASSAGES THAT AREA OF THE FLANK WHERE FAT ACCUMULATES. IT "THUS" GIVES THE BODY A GRACEFUL FORM WITH MINIMUM EFFORT.
IT INCREASES THE FLEXIBILITY OF THE WAIST AND THE HIP JOINTS.
IT BENEFITS WOMEN BY SLIMMING THE WAISTLINE AND GIVING SHAPE AND GRACE TO THE HIPLINE BESIDES EXERCISING THE PECTORAL MUSCLES WHICH HOLD THE BRASTS IN POSITION.
THIS IS THE EXCELLENT EXERCISE FOR CORRECTING A FAULTY POSTURE AND FOR MAKING THE BODY WELL-PROPORTIONED.
PERSONS WHO HAVE TO SIT FOR LONG PERIODS AT THE WORKPLACE WILL FIND THIS POSTURE INVIGORATING, IT IT IS PRACTICED DURING THE PERIOD OF WORK.
PRACTISING TRIKONOSANA REGULARLY IMPROVES THE APPETITE. IT ALSO HELPS IMPROVE DIGESTION AND ASSIMILATION FOOD.
IT RELIEVES CONSTIPATION BY INVIGORATING THE PERISTALTIC ACTION OF THE BOWELS.
IT WILL HELP A PERSON ATTAIN FULL STATURE.

UPAVISTHA KONASANA

SEATED ANGLE POSE WITH GROIN STRETCH

UPAVISTHA KONASANA IS A GOOD PREPARATION OF MOST OF THE SEATED FORWARD BENDS AND TWISTS, AS WELL AS THE WIDE-LEG STANDING POSE.

THIS IS A PROFOUND INNER THIGH STRETCH BUT THE HAMSTRINGS ARE ALSO AFFECTED AS WELL AS THE GROIN AREA. THIS POSTURE ALSO PROMOTES A SENSE OF BALANCE AND CONTROL. IF YOU FIND IT HARD TO STRAIGHTEN YOUR LEGS OR IF YOU TIP OVER DON'T BE DISCOURAGED TRY AGAIN ANYWAY.

STEPS

SIT WITH YOUR LEGS EXTENDED IN FRONT OF YOU, GRAB YOUR ANKLES, BEND YOUR KEES AND TURN THE SOLES OF YOUR FEET TOGETHER, PRESS DOWN GENTLY ON THE KNEES. NOW SIT UP STRAIGHT AND GAZE UPWARDS, PULL UP YOUR CHIN TO HELP ELONGATE THE SPINE.
INHALE THEN EXHALE AS YOU GENTLY LEARN FORWARD LEADING WITH YOUR CHIN, DROP THE HEAD FORWARD AND ROUND THE BACK. NOW EXHALE COMPLETELY, BREATHE SOFTLY THROUGH THE NOSE. HOLD FOR A FEW BREATHS.
INHALING LIFE YOUR HEAD AND GENTLY RETURN TO THE SEATED POSITION, BRING THE FEET INTO THE GROIN, HOLD ON TO THE BIG TOES, INHALE, THEN EXHALE AND LIFT ON TO THE TOE AND PULL THE TOE TOWARDS YOU EXHALE COMPLETELY, THEN BREATHE ABDOMINALLY. HOLD FOR FEW BREATHS. INHALE, THEN EXHALE AND BEND THE KNEE AND BRING THE HEEL BACK INTO THE GROIN.
NOW MOVE TO THE STEP NUMBER TWO.
SIT UP STRAIGHT, CHECK THE SPINE, KEEP YOUR CHIN UP. REPEAT THE SAME CYCLE WITH THE OTHER LEG. THEN EXTEND THE LEGS KEEPING THE SOLES OF THE FEET TOGETHER. FOLLOW THIS WITH ANOTHER FORWARD BEND. THEN END THE SERIES BY BRINGING THE HEELPS UP TO THE GROIN, SITTING UP STRAIGHT, HOLDING YOUR CHIN UP.
THEN HOLD ON TO BOTH TOES AS YOU LEAN BACK A LITTL, INHALE, THEN EXHALE AS YOU LIFT BOTH LEGS OUT TO THE SIDES, KEEP THE TOES AT CHIN LEVEL, HOLD ON TO THE TOES THE PULL THEM TOWARDS YOU, EXHALE COMPETELY AND BALANCE ON THE BUTTOCKS. BREATHE ABDOMINALLY, HOLD FOR SEVERAL BREATHS. KEEP THE SPINE STRAIGHT AND GAZE UP. INHALE THEN EXHALE BEND THE KNEES, RETURN THE HEELS TO THE GROIN AND SIT UP. REPEAT THE WHOLE CYCLE THREE OR FOUR TIMES.

BENEFITS

IT OPENS THE HIPS WHILE STRRETCHING OUT THE ENTIRE BACK SIDE OF THE BODY-LEGS, BACK, ARMS.
IT STRETCHES TEH INSIDES OF THE LEGS.
IT STIMULATES THE ABDOMINAL ORGANS.
IT STRENGTHENS THE SPINE.
IT RELEASES THE GROIN.
APPARENTLY IT CALMS THE BRAIN.

USHTRA-ASANA

CAMEL POSE

USHTA IS A SANSKRIT WORD WHICH MEANS CAMEL. THE USTRA-ASANA IS A POWERFUL POSTURE FOR STRETCHING THE SPINE, BACK MUSCLES, SHOULDERS AND ARMS. IT IS BEST TO PRACTICE IT IN YOUR ASANA ROUTINE AFTER MOST OF THE MUSCLES ARE LIMBER AND YOU HAVE WORKED THE BACK AND SHOULDERS.

ALTHOUGH FAIRLY SIMPLE TO PERFORM, IT HELSP GIVE FLEXIBILITY TO THE SPINE, STRENGTH TO THE CHEST AND ARMS AND STIMULATES THE LUNGS AND HEART. IT ALSO IMPROVES GASTROINTESTINAL DISORDERS SUCH AS GAS AND CONSTIPATION THROUGH ABDOMINAL STIMULATION. HOLD THE POSTURE FOR THE DURATION OF THE INHALED BREATH. IF YOU CHOOSE TO BREATHE WHILE HOLDING THE USHTRA-ASANA, HOLD IT FOR BETWEEN THIRTY SECONDS TO ONE MINUTE. REPEAT THE POSTURE THREE TIMES.

STEPS

SIT UP ON THE HEELS WITH THE FEET, KNEES, AND LEGS TOGETHER. THIS IS VAJRASANA, WHICH STIMULATES DIGESTION. TRY SITTING LIKE THIS WHILE EATING, OR AFTER A MEAL.
FROM VAJRASANA, INHALE AS YOU LIFT THE HIPS AND TRUNK, STANDING UP ON THE KNEES TO PREPARE FOR THE CAMEL. THE HIPS AND BODY RISE, BUT THE LEGS AND FEET DO NOT CHANGE POSITION.
WITH THE RIGHT HAND, CLASP HOLD OF THE RIGHT HEEL. IF YOU FIND IT DIFFCULT TO REACH THE HEEL, PLACE THE RIGHT HAND FLAT ON THE FLOOR BEHIND THE RIGHT FOOT.
ALLOWING THE HEAD TO DROP BACK, REACH DOWN WITH THE LEFT HAND TO GRASP THE LEFT HEEL (OR PLACE THE LEFT HAND FLAT ON THE GROUND PARALLEL TO THE RIGHT HAND). BREATHING GENTLY, HOLD FOR AT LEAST 10 SECONDS, GRADUALLY INCREASING TO 1 MINUTE. SIT BACK ON THE HEELS AND RELAX IN THE CHILD'S POSE.

BENEFITS

FOR THE ASTHMATICS USHTRA-ASANS BRINGS A GOOD EFFECT UPON THE WHOLE OF RESPIRATORY SYSTEM. THIS ASANA ACTIVATES THE FACIAL TISSUES, THE NASAL PASSAGES, THE PHARYNX, THE LUNGS AND THE WHOLE OF RESPIRATORY ORGANS AND THE NERVES. BECAUSE OF INTERNAL AS WELL AS EXTERNAL ACTIVATION DURING THIS ASANA, THE WEAKEND CONDITION OF THE ORGANS OF RESPIRATION IS CORRECTED AND THEIR NORMAL HEALTH IS RESTORED.
USHTRA-ASANA HAS SEVERAL GOOD BENEFITS FOR THE GENERAL PRACTITIONERS. IT CORRECTS ANY DISORDERS OF THE NECK, SHOULDERS AND THE SPINE. IT CURES VARIOUS TYPES OF VISIONARY DEFECTS OF THE EYES AND STRENGTHENS ALL THE SENSE ORGANS. PEOPLE SUFFERING FROM THROAT TROUBLE, TONSIL, VOICE DEFECT AND CHRONIC HEADACHE WILL FIND THIS ASANA VERY BENEFICAL. IT HAS ALSO A GOOD CONDITIONING EFFECT UPON THE MUSCLES OF THE CHEST AND IN MAKING THE CHEST AREA PROPORTIONATE IN SIZE. IT IS NOT A DIFFICULT ASANA. WITH A LITTLE PRACTICE ANY PERSON CAN DO IT.
THIS ASANA BELONGS TO THE CATEGORY OF VAJRASANA. IT SHOULD BE PRACTICED AFTER PRACTISING VAJRASANA. "USTRA" MEANS A CAMEL. IN THIS ASANA ALMOST ALL THE LIMBS OF THE BODY ARE ACHED LIKE THOSE OF A CAMEL. SO IT IS CALLED USHTRA-ASANA.