HOW TO BALANCE THE BODY, MIND AND SOUL?

EKA PADA SIRASANA

PRACTICE

SIT WITH THE LEGS OUTSTRETCHED IN FRONT OF THE BODY.
BEND THE RIGHT KNEE, TURNING IT SLIGHTLY OUT TO THE SIDE.
BRING THE RIGHT ARM UNDER THE CALF MUSCLE AND HOLD THE OUTSIDE OF THE LEG JUST ABOVE THE ANKLE.
RAISE THE LEFT ARM AND HOLD THE OUTSIDE OF THE RIGHT ANKLE.
THE RIGHT ARM SHOULD BE POSITIONED SO THAT THE ELBOW LIES BETWEEN THE THIGH AND THE LOWER LEG.
RAISE THE RIGHT LEG USING THE ARMS AND HANDS.
AS THE LEG IS RAISED, BEND THE TRUNK FORWARD AND TWIST SLIGHTLY TO THE LEFT.
WITHOUT STRAINING, PLACE THE LEG ON TOP OF THE RIGHT SHOULDER.
RELEASE THE GRIP OF THE RIGHT HAND.
RAISE THE RIGHT LEG HIGHER BY USING THE LEFT ARM AND BY PUSHING THE THIGH BACK USING THE RIGHT UPPER ARM.
WITHOUT STRAINING, TRY TO PLACE THE RIGHT FOOT BEHIND THE HEAD AT THE NAPE OF THE NECK.
THIS IS ACHIEVED BY BENDING THE HEAD FORWARD UNDER THE CALF MUSCLE, WHICH THEN RESTS ON THE SHOULDER.
FINALLY, PLACE THE HANDS IN FRONT OF THE CHEST AT THE CENTRE OF THE STERNUM.
TRY TO STRAIGHTEN THE SPINE AND HOLD THE HEAD UPRIGHT.
THIS IS THE FINAL POSITION.
CLOSE THE EYES AND HOLD THE POSE FOR AS LONG AS IS COMFORTABLE.
SLOWLY RELEASE THE LEG AND RETURN TO THE STARTING POSITION.
REPEAT ON THE OTHER SIDE.

BREATHING

BREATHE NORMALLY WHILE MOVING INTO THE POSE.
BREATHE SLOWLY AND DEEPLY IN THE FINAL POSITION.

DURATION

1 OR 2 TIMES ON EACH SIDE.

AWARENESS

PHYSICAL - ON THE STRETCH IN THE HIP, GROIN AND LEG MUSCLES, THE COMPRESSION IN THE ABDOMEN AND THE SENSATIONS IN THE SPINE.

SPIRITUAL - ON ANAHATA CHAKRA.

INDICATION

THIS POSTURE SHOULD NOT BE ATTEMPTED BY PEOPLE WITH SCIATICA, HIP PROBLEMS OR HERNIA. TO PREVENT STRAINED MUSCLES AND TORN LIGAMENTS, THIS ASANA SHOULD NOT BE ATTEMPTED UNLESS THE BODY IS VERY FLEXIBLE. IT SHOULD BE AVOIDED BY PEOPLE WITH ANY BACK AILMENT.

BENEFITS

THIS ASANA COMPRESSESS EACH SIDE OF THE ABDOMEN, THOROUGHLY MASSAGING THE INTERNAL ORGANS, STIMULATING PERISTALSIS AND REMOVING CONSTIPATION. IT TONES THE REPRODUCTIVE ORGANS AND IMPROVES BLOOD CIRCULATION IN THE LEGS, RELIEVING VARICOSE VEINS. IT INCREASES THE LEVEL OF ENERGY IN THE CHAKRAS, THUS VITALIZING THE BODY AND MIND.

NOTES

THE RIGHT LEG SHOULD BE RAISED FIRST IN ORDER TO MASSAGE THE INTERNAL ORGANS IN THE NATURAL DIRECTION OF DIGESTION.

IN ORDER TO PRACTICE THIS POSTURE, THE HIPS MUST BE EXTREMELY FLEXIBLE.

UTTHN EKA PADA SIRASANA

PRACTICE

ASSUME EKA PADA SIRASANA WITH THE RIGHT LEG BEHIND THE HEAD.
PLACE BOTH PALMS ON THE FLOOR, USING THE HANDS AND ARMS FOR SUPPORT.
LEAN BACK SLIGHTLY AND COME INTO A SQUATTING POSITION ON THE LEFT LEG.
STRAIGHTEN THE KNEE AND STAND UPRIGHT.
DO NOT STRAIN.
WHEN BALANCE IS SECURED IN THE STANDING POSITION, PLACE THE PALMS TOGETHER IN FRONT OF THE CHEST.
THIS IS THE FINAL POSITION.
MAINTAIN BALANCE IN IN THE STANDING POSITION FOR AS LONG AS IS COMFORTABLE.
CAREFULLY SIT DOWN AND RELEASE THE RAISED LEG.
STRETCH THE LEGS FORWARD AND RELAX.
REPEAT WITH THE OTHER LEG BEHIND THE HEAD.

BREATHING

INHALE AS THE BODY IS RAISED.
BREATHE NORMALLY IN THE FINAL POSITION.
EXHALE AS THE BODY IS LOWERED.

AWARENESS

PHYSICAL - ON RAISING THE BODY TO THE UPRIGHT POSITION, ON NORMALY BREATHING IN THE FINAL POSITION, AND MAINTAINING BALANCE.

SPIRITUAL - ON ANAHATA CHAKRA.

INDICATION

AS FOR EKA PADA SIRASANA. IN ADDITION, IT IS VERY STRENUOUS FOR THE KNEES AND ANKLES. THOSE WITH HIGH BLOOD PRESSURE OR VERTIGO SHOULD AVOID THIS ASANA.

BENEFITS

AS FOR EKA PADA SIRSANA. IN ADDITION, THIS ASANA STRENGTHENS THE THIGH AND BACK MUSCLES AND IMPROVES CONCENTRATION.

DWI PADA SIRASANA

PRACTICE

PERFORM EKA PADA SIRASANA AND RELAX.
SIMILARLY, CAREFULLY AND WITHOUT STRAINING, PLACE THE LEG BEHIND THE SHOULDER.
LOCK THE FEET BEHIND THE NECK BY CROSSING THE ANKLES.
PLACE THE HANDS ON THE FLOOR BY THE SIDE OF THE HIPS AND BALANCE ON THE COCCYX.
ONCE BALANCE IS ACHIEVED PROCEED TO THE FOLLOWING STAGES.

STAGE 1

PLACE THE PALMS TOGETHER AT THE CHEST.
MAINTAIN THIS POSITION FOR 10 TO 30 SECONDS, THEN AGAIN PLACE THE PALMS BESIDE THE HIPS.

STAGE 2

STRAIGHTEN THE ELBOWS, EXHALE, AND LIFT THE WHOLE BODY OFF THE FLOOR, BALANCING ON THE HANDS.

DO NOT RELEASE THE ANKLE LOCK.

MAINTAIN THIS POSITION FOR A COMFORTABLE LENGTH OF TIME AND THEN GENTLY LOWER THE BODY TO THE GROUND AND RELEASE.

BREATHING

EXHALE WHILE PLACING THE SECOND FOOT BEHIND THE NECK, OTHERWISE BREATHE NORMALLY THROUGHOUT.

DWI PADA KANDHARASANA

PRACTICE

LIE ON THE BACK WITH THE LEGS STRAIGHT AND THE ARMS BY THE SIDES.
RELAX THE WHOLE BODY.
BEND ONE LEG AND BRING THE FOOT BEHIND THE HEAD AND THE LEG UNDER THE ARMPIT.
REPEAT THE PROCESS WITH THE OTHER LEG SO THAT BOTH ARMS REST ABOVE THE LEGS.
GENTLY PRESS THE LEGS DOWNWARD WITH THE ARMS.
TRY TO CROSS THE FEET BEHIND THE HEAD, BUT DO NOT STRAIN.
IN THE FINAL POSITION, POINT THE ARMS FORWARD AND PLACE THE PALMS TOGETHER.
RELAX THE WHOLE BODY.
CLOSE THE EYES AND MAINTAIN THE POSITION FOR AS LONG AS IS COMFORTABLE.
RELEASE THE LEGS AND RETURN TO THE STARTING POSITION.

BREATHING

BREATHE NORMALLY WHILE ASSUMING THE FINAL POSITION.
BREATHE SLOWLY AND DEEPLY IN THE FINAL POSITION.
INHALE DEEPLY, THEN EXHALE AS THE LEGS ARE RELEASED.

DURATION

PRACTICE ONCE DURING AN ASANA PROGRAM.

AWARENESS

PHYSICAL - ON THE STRETCH IN THE GROIN, HIPS AND LEGS, THE SENSATIONS ALONG THE SPINE AND AT THE BACK OF THE NECK, ON THE COMPRESSION OF THE ABDOMEN AND CHEST, AND ON RELAXING WITH THE BREATH.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

INDICATION

TO PREVENT STRAINED MUSCLES AND TORN LIGAMENTS, THIS ASANA SHOULD NOT BE ATTEMPTED UNLESS THE BODY IS VERY FLEXIBLE. IT SHOULD BE AVOIDED BY PERSONS WITH ANY BACK AILMENTS.

BENEFITS

THIS ASANA HELPS TO CONTROL THE NERVOUS SYSTEM. THE SOLAR PLEXUS AND THE ADRENAL GLANDS ARE POWERFULLY MASSAGED, INCREASING VITALITY. IT TONES ALL THE ABDOMINAL AND PELVIC ORGANS, IMPROVING THE EFFICIENCY OF THE DIGESTIVE, REPRODUCTIVE AND ELIMINATORY SYSTEMS.

PADMA PARVATASANA

PRACTICE

PERFORM PADMASANA.
RELAX THE WHOLE BODY.
FIRSTLY, SUPPORTING THE WEIGHT WITH THE HAND, STAND ON THE KNEES.
FOCUS THE GAZE ON A FIXED POINT, LIFT THE HAND FROM THE FLOOR AND, WHEN BALANCED, BRING THE PALMS OF THE HANDS TOGETHER IN FRONT OF THE CHEST IN THE PRAYER POSE.
HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
TO RELEASE, SLOWLY LOWER THE HANDS AND THEN THE BUTTOCKS TO THE FLOOR AND SIT IN PADMASANA.
RELEASE THE LEGS, CHANGE THEIR POSITION AND REPEAT AND POSE FOR THE SAME LENGTH OF TIME.

BREATHING

EXHALE WHILE INITIALLY RAISING THE BUTTOCKS.
BREATHE NORMALLY IN THE FINAL POSITION.
EXHALE WHILE THE BODY TO THE FLOOR.

AWARENESS

PHYSICAL - ON MAINTAINING BALANCE AND ON THE BREATH.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

BENEFITS

IN ADDITION TO THE BENEFITS OF PADMASANA, THIS ASANA DEVELOPS THE SENSE OF BALANCE.

KASHYAPASANA

PRACTICE

ASSUME SANTOLANASANA.
BEND THE LEFT KNEE AND PLACE THE FOOT ON THE RIGHT THIGH AS IN ARDHA PADMASANA.
TAKE THE LEFT ARM BEHIND THE BACK AND HOLD THE LEFFT FOOT OR BIG TOE WITH THE LEFT HAND.
THE CHEST AND EXTENDED RIGHT ARM SHOULD IN ONE PLANE.
THIS IS THE FINAL POSITION.
HOLD FOR AS LONG AS IS COMFORTABLE.
RELEASE THE LEFT FOOT AND RETURN TO SANTOLANASANA.
REPEAT ON THE OTHER SIDE.
PRACTICE ONCE ON EACH SIDE AND THEN RELAX IN SHASHANKASANA.

BREATHING

NORMAL THROUGHOUT.

AWARENESS

PHYSICAL - ON THE ALIGNMENT OF TRUNK AND LIMBS, AND ON MAINTAINING BALANCE.

SPIRITUAL - ON MANIPURA CHAKRA.

BENEFITS

THIS ASANA STRENGTHENS THE SHOULDERS, ARMS AND LEGS AND OPENS THE CHEST. ANAHATA AND MANIPURA CHAKRAS ARE ACTIVATED, ALONG WITH SAMANA VAYU. A SENSE OF BALANCE AND CONCENTRATION IS DEVELOPED.

NOTES

THIS ASANA IS DEDICATED TO SAGE KASHYAPA, SON OF SAGE MARICHI. HE IS ALSO SAID TO BE THE FATHER OF ALL LIVING BEINGS AND IS CALLED PRAJAPATI, THE PROGENITOR.

VISHWAMITHRASANA

PRACTICE

STAND UPRIGHT WITH THE ARMS BY THE SIDE AND THE FEET TOGETHER.
CLOSE THE EYES AND MENTALLY RELAX THE WHOLE BODY.
OPEN THE EYES SLOWLY BEND FORWARD FROM THE HIPS AND PLACE THE PALMS ON THE FLOOR BESIDE THE FEET.
WITHOUT MOVING THE HANDS, TAKE THE LEGS BACK ABOUT 120 TO 150 CM AND REST THE CROWN OF THE HEAD ON THE FLOOR WITH THE BUTTOCKS RAISED.
RAISE THE HEAD, SWING THE RIGHT LEG OVER THE RIGHT HAND AND PLACE THE BACK OF THE RIGHT THIGH ON THE BACK OF THE UPPER PART OF THE RIGHT ARM.
THE RIGHT FOOT SHOULD NOT TOUCH THE FLOOR.
IMMEDIATELY, TURN THE BODY TO THE LEFT, PLACE THE LEFT ARM ALONG THE LEFT THIGH AND BALANCE.
TURN THE LEFT FOOT SIDEWAYS AND PRESS THE HEEL ON THE FLOOR.
STRAIGHTEN THE RIGHT LEG.
STRETCH THE LEFT ARM UP VERTICALLY FROM THE SHOULDER AND GAZE AT THE UPSTRETCHED LEFT HAND.
THIS IS THE FINAL POSITION.
HOLD FOR AS LONG AS IS COMFORTABLE.
RELEASE THE RIGHTLEG AND RETURN TO THE STARTING POSITION.
REPEAT THE POSE FOR THE SAME LENGTH OF TIME ON THE OTHER SIDE.

BREATHING

INHALE AS THE ARM MOVES UP.
EXHALE AS THE ARM COMES DOWN.

DURATION

ONE TIME ON EACH SIDE, HOLDING THE POSITION FOR UP TO 30 SECONDS.

AWARENESS

PHYSICAL - ON MAINTAINING BALANCE.
SPIRITUAL - ON MOOLADHARA CHAKRA.

BENEFITS

THIS ASANA STRETCHES AND TONES THE MUSCLES OF THE ARMS AND LEGS, AND THE SCIATIC NERVES. IT STRENGTHENS THE INTERNAL ORGANS, IMPROVES CONCENTRATION AND THE SENSE OF BALANCE.

BANDHA

TRADITIONALLY, BANDHAS WERE CLASSIFIED AS PART OF MUDRAS AND WERE HANDED DOWN BY WORD OF MOUTH FROM GURU TO DISCIPLE. BANDHAS ARE EXTENSIVELY INCORPORATED ACTION, HOWEVER, REVEALS THEM AS A FUNDAMENTALLY IMPORTANT GROUP OF PRACTICES IN THEIR OWN RIGHT.

THE SANSKRIT WORD BANDHA MEANS TO "HOLD", "TIGHTEN" OR "LOCK". THESE DEFINITIONS PRECISELY DESCRIBE THE PHYSICAL ACTION INVOLVED IN THE BANDHA PRACTICES AND THEIR EFFECT ON THE PRANIC BODY. THE BANDHAS AIM TO LOCK THE PRANAS IN PARTICULAR AREAS AND REDIRECT THEIR FLOW INTO SUSHUMNA NADI FOR THE PURPOSE OF SPIRITUAL AWAKENING.

BANDHAS SHOULD FIRST BE PRACTICED AND MASTERED INDIVIDUALLY. ONLY THEN CAN THEY BE BENEFICIALLY INCORPORATED WITH MUDRA AND PRANAYAMA PRACTICES. WHEN COMBINED IN THIS WAY, THEY AWAKEN THE PSYCHIC FACULTIES AND FORM AN ADJUNCT TO HIGHER YOGIC PRACTICES. HOWEVER, IT IS IMPORTANT TO OBSERVE THE CONTRA-INDICATIONS.

JALANDHARA BANDHA

PRACTICES

SIT IN PADMASANA OR SIDDHA YONI ASANA WITH THE HEAD AND SPINE STRAIGHT.
THE KNEES SHOULD BE IN FIRM CONTACT WITH THE FLOOR.
PLACE THE PALMS OF THE HANDS ON THE KNEES.
CLOSE THE EYES AND RELAX THE WHOLE BODY.
INHALE SLOWLY AND DEEPLY, AND RETAIN THE BREATH INSIDE.
WHILE RETAINING THE BREATH, BEND THE HEAD FORWARD AND PRESS THE CHIN TIGHTLY AGAINST THE CHEST.
STRAIGHTEN THE ARMS AND LOCK THEM FIRMLY INTO POSITION, PRESSING THE KNEES DOWN WITH THE HANDS.
SIMULTANEOUSLY, HUNCH THE SHOULDERS UPWARD AND FORWARD.
THIS WILL ENSURE THAT THE ARMS STAY LOCKED, THUS INTENSIFYING THE PRESSURE APPLIED TO THE NECK.
STAY IN THE FINAL POSITION FOR A FEW SECONDS TO BEGIN WITH.
DO NOT STRAIN.
RELAX THE SHOULDERS, BEND THE ARS AND SLOWLY RELEASE THE LOCK.
RAISE THE HEAD AND THEN EXHALE.
REPEAT WITH WHEN THE RESPIRATION HAS RETURNED TO NORMAL.

BREATHING

THE PRACTICE IS PERFORMED DURING INTERNAL RETENTION. IT MAY ALSO PERFORMED WITH EXTERNAL BREATH RETENTION.

DURATION

JALANDHARA BANDHA CAN BE HELD FOR AS LONG AS THE PRACTITIONER IS ABLE TO COMFORTABLY RETAIN THE BREATH. MAINTAIN A COUNT WHILE RETAINING THE BREATH AND GRADUALLY INCREASE THE COUNT. THIS PRACTICE MAY BE REPEATED UP TO 5 TIMES.

AWARENESS

PHYSICAL - ON THE THROAT PIT AND SENSATIONS CONNECTED WITH BREATH RETENTION.

SPIRITUAL - ON VISHUDDHI CHAKRA.

INDICATION

PEOPLE SUFFERING FROM CERVICAL SPONDYLOSIS, HIGH INTRACRANIAL PRESSURE, VERTIGO, HIGH BLOOD PRESSURE OR HEART DISEASE SHOULD NOT PRACTICE HALANDHARA BANDHA. ALTHOUGH THE NECK LOCK REDUCES BLOOD PRESSURE, LONG RETENTION OF THE BREATH STRAINS THE HEART.

JALANDHARA IS THE FIRST BANDHA TO THE TAUGHT AS THE EFFECTS ARE LIGHT AND SOOTHING. REFRAIN FROM THE PRACTICE IF ANY VERTIGO OR DIZZINESS ARISES.

BENEFITS

THE FULL FORM OF JALANDHARA BANDHA COMPRESSESS THE CAROTID SINUSES, WHICH ARE LOCATED ON THE NECK. THE SIMPLE VARIATION EXERTS A SUBTLER PRESSURE. THESE SINUSES HELP TO REGULATE THE CIRCULATORY AND RESPIRATORY SYSTEMS. NORMALLY, A DECREASE IN OXYGEN AND INCREASE IN CARBON DIOXIDE IN THE BODY LEADS TO AN INCREASED HEART RATE AND HEAVIER BREATHING.

NOTES

THE SANSKRTI WORD JALAN MEANS "NET" AND DHARA MEANS "STEAM" OR "FLOW". ONE INTERPRETATION OF JALANDHARA BANDHA IS THE LOCK WHICH CONTROLS THE NETWORK OF NADIS IN THE NECK. THE PHYSICAL MANIFESTATION OF THESE NADIS IS THE BLOOD VESSELS AND NERVES OF THE NECK.

DO NOT EXHALE OR INHALE UNTIL THE CHIN LOCK AND ARM LOCK HAVE BEEN RELEASED AND THE HEAD IS FULLY UPRIGHT. IF SUFFOCATION IS FELT, AND THE PRACTICE AND REST. ONCE THE SENSATION HAS PASSED, RESUME THE PRACTICE.

MOOLA BANDHA

PRACTICE

SIT IN A COMFORTABLE MEDITATIVE ASANA, PREFERABLY SIDDHA YONI ASANA, SO THAT PRESSURE IS APPLIED TO THE PERINEAL REGION.
CLOSE THE EYES AND RELAX THE WHOLE BODY.
BE AWARE OF THE NATURAL BREATH.
FOCUS THE AWARENESS OF THE PERINEAL/VAGINAL REGION.
CONTRACT THIS REGION BY PULLING UP ON THE MUSCLES OF THE PELVIC FLOOR AND THEN RELAXING THEM.
CONTINUE TO BRIEFLY CONTRACT AND RELAX THE PERINEAL REGAION AS RHYTHMICALLY AND EVENLY AS POSSIBLE.
BREATHE NORMALLY THROUGHOUT THE PRACTICE.

TECHNIQUE 2

CLOSE THE EYES AND RELAX THE WHOLE BODY FOR A FEW MINUTES.
INHALE DEEPLY, RETAIN THE BREATH INSIDE AND PERFORM JALANDHARA BANDHA.
PERFORM MOOLA BANDHA AND HOLD THE CONTRACTION AS TIGHLY AS POSSIBLE.
DO NOT STRAIN.
THIS IS THE FINAL LOCK.
HOLD THE CONTRACTION FOR AS LONG AS THE BREATH CAN COMFORTABLY BE RETAINED.
SLOWLY RELEASE MOOLA BANDHA, THEN JALANDHARA, RAISING THE HEAD TO THE UPRIGHT POSITION, AND EXHALE.
PRACTICE UP TO 10 TIMES.

BREATHING

THE ABOVE PRACTICE MAY ALSO BE PERFORMED WITH EXTERNAL BREATH RETENTION.

AWARENESS

PHYSICAL - AT THE POINT OF PERINEAL CONTRACTION.

SPIRITUAL - ON MOOLADHARA CHAKRA.

INDICATION

THIS PRACTICE SHOULD ONLY BE PERFORMED UNDER THE GUIDANCE OF A COMPETENT TEACHER. MOOLA BANDHA RAISES THE ENERGY, AND MAY PRECIPAE HYPERACTIVITY. DO NOT PRACTICE DURING MENSTRUATION.

BENEFITS

MOOLA BANDHA BESTOWS MANY PHYSICAL, MENTAL AND SPIRITUAL BENEFITS. IT STIMULATES THE PELVIC NERVES AND TONES THE URO-GENITAL AND EXCRETORY SYSTEMS.

IT IS HELPFUL IN PSYCHOSOMATIC AND DEGENERATIVE ILLNESS. IT RELIEVES DEPRESSION AND PROMOTES GOOD HEALTH. IT HELPS TO REALIGN THE PHYSICAL, MENTAL AND PSYCHIC BODIES IN PREPARATION FOR SPIRITUAL AWAKENING.

MOOLA BANDHA IS A MEANS TO ATTAIN SEXUAL CONTROL. IT MAY BE USED TO SUBLIMATE SEXUAL ENERGY FOR SPIRITUAL DEVELOPMENT (BRAHMACHARYA), OR FOR ENHANCEMENT OF MARITAL RELATIONS.

NOTES

MOOLA BANDHA IS THE CONTRACTION OF SPECIFIC MUSCLES IN THE PELVIC FLOOR, NOT THE WHOLE PERINEUM. IN THE MALE BODY, THE AREA OF CONTRACTION IS BETWEEN THE ANUS AND THE TESTES. IN THE FEMALE BODY, THE POINT OF CONTRACTION IS BEHIND THE CERVIX, WHERE THE UTERNUS PROJECTS INTO THE VAGINA. INITIALLY, THIS AREA IS DIFFICULT TO ISOLATE, SO IT IS RECOMMENDED THAT ASHWINI AND VAJROLI MUDRAS BE PERFORMED IN PREPARATION FOR MOOLA BANDHA.