Bhadrasana
Bhadrasana (gracious pose) Ghulphau cha vrshanasyadhah Sivantyah parsvayoh kshipet / Savyaghulpham tatha savye Dakshaghulpham tu dakshine // Parsvapadau cha panibhyam Drdham baddhva sunischalam / Bhadrasanam bhavedetatsarvavyadhivinasanam //(Chapter -1, Verse- 53). Place the ankles below the genitals on the sides by the perineum, left ankle on the left (side) right ankle on the right (side).(Chapter -1, Verse- 53). Ghorakshasanamityahuridam vai siddhayoghinah/ Evamasanabandheshu yogindro vighatasramah // Abhyasennadikasuddhim mudradipavanakriyam/(Chapter -1, Verse-54). Then hold the feet, which are on their sides, firmly with the hands and remain motionless. This is bhadrasana which destroys all diseases. The yogis who are perfected (siddhas) call it gorakshasana. (Chapter -1, Verse-54).
Food Prohibited for Hatha Yogic Practitioners
Hatha Yoga Pradipika – Food Prohibited for Hatha Yogic Practices Katvamla-tikshna-lavanoshna-haritasaka / Sauvira-taila-tila-sarshapa-madya-matsyan // Ajadi-mamsa-dadhi-takra-kulattha-kola / Pinyaka-hingghu-lasunady-amapathyam-ahuh//(Chapter -1, Verse- 59). The foods which prohibited for the Hatha Yogic practitioners are: those which are bitter, sour, pungent, salty, heating, green vegetables, sour gruel, oil, sesame and mustard, alcohol, fish, flesh foods, curds, buttermilk, horse gram, fruit of jujube, oil cakes, asafetida and garlic. (Chapter -1, Verse- 59). Bhojanam ahitam vidyāt punarasyoshnīkrtam rūksham/ Atilavanamam layuktam kadaśanaśākotkam varjyam// (Chapter -1, Verse -60). Unnourishing food should not be consumed, that which is reheated after becoming cold, which is dry (devoid of natural oil), which is excessively salty or acidic, stale or has too many mixed vegetables. (Chapter -1, Verse -60).
Vajrasana
Vajrasana – Thunderbolt Posture (Vajra – thunder bolt or diamond) Practice: Come to (Dandasana) staff posture, by palms beside hip. Slide towards left, bend at right leg knee, and rest it under right hip. Same, bend left leg knee, place it under left hip. Keep spine, neck, head straight. Heel contacting with hip, toes pointing outward, inner calf muscles touching quadriceps muscle, knees together. At fingers adopt Jnana Mudra by touching tip of index, thumb finger slightly and rest it on respective thigh. Stay for 10 to 40 seconds, breathing completely by utilizing abdomen and chest area. Return back, sliding towards right side, with palm support unfold both legs and relax. Benefits: This is the only one asana, immediately after food we can perform to aid digestion by stimulating Vajra Nadi. Give suppleness to ankles, reduce thigh, hip extra fat. Make spine straight and strong naturally. It induces meditative state, so good for meditation.
Utkatasana
Utkatasana – Mighty Posture (utkata = mighty or powerful) Practice: Come to Tadasana, by keeping legs together and palms beside your thighs. As you inhale raise your arms till your biceps touch ears, palms together finger pointing towards sky, lock your elbow and keep straight, tuck your elbows, open your chest and expand , rib cage lifted up, abdomen in , keep your entire spine extended and lengthen up. Exhale and bend your knees , squatting down until your thighs are parallel to the floor, do not fall forward, move backward let your weight distribute over at lower back , hip joints and thigh muscles. Breathing normally at your nose, slow, even, and long breathing. Stay in this posture for 10 to 30 seconds or till you fill comfortable, do not exert or overstrain your body, always listen to your body. Along exhalation bring arms beside your thighs, and inhale straightens your knees. Again come back to Tadasana and relax. Benefits: Strengthens shoulders and open the chest. Strengthens and tones the ankles, thighs, calves, and spine Activate and optimize the efficiency of abdominal organs, diaphragm, and heart. Reduces flat feet.
Halasana
Halasana – Plough Posture (hala – plough) Practice: Lie supine on the floor with the hands extended along the body and the feet together. Raise the legs upto 90 degree, by keeping the knees straight. Press the palms against floor, raise the trunk by bending the legs towards the head and touch the toes on the ground. Interlock fingers rest back of head straight. Both legs straight and firm. Stay for 10 to 20 seconds, keep breathing evenly and deeply. By palms support lower the trunk and slowly come back to supine posture. Benefits: Deeply stimulates abdominal organs. Gives good exercise to the thyroid glands. Gives a good stretch to the spinal column, thus it builds a strong and supple supine.
Janu Sirsasana
Janu Sirsasana – Head to Knee Posture (janu – knee, sirsa – head) Practice: Come to Dandasana (staff posture), bend right leg knee with help of arm place it heels at root of reproductive organs or close to perineum, calf muscles touching back thigh muscles, knees pressing downward, right foot pointing forward. Inhale, raise both your arms from ground beside thighs, extend your back and bend from lower back catch hold left foot by both palms. Foot facing towards sky, knee straight, left leg in straight line not tilting either side, forehead at your shin muscles. Stay in this posture for 10 to 40 seconds or till you feel comfortable, by breathing longer and even through your nose. Release your arms, lift head, come up from lower back, and exhale arms down. Repeat same at opposite side for complimentary. Benefits: It activates pancreas and makes insulin to function efficiently, it strengthen pelvic region, hip joints and inner deep quadriceps thigh muscles, release fatigue and tiredness of leg muscles. Melts and remove kidney or gall bladder stone. Improves digestive mechanisms and strengthen liver, pancreas, prostrate gland. Stimulate ida and pingala nadi which is preparatory for activate shushmna nadi. Removes lower back stiffness and strengthen lower back, hip joints, and butt, remove back pain gradually by stable practice.
Samadhi or superconsciousness?-Patanjali Yoga Sutra – Vibhuti Pada
Patanjali Yoga Sutra – Vibhuti Pada What is Samadhi or superconsciousness? 3.3.Tadevarthamatranirbhasaà svarupasunyamiva samadhih| Tadeva-the same Artha-the object of dhayana Matra-only Nirbhasam-appearing Svarüpa-one own form Sunyam-empty Iva-as if Samadhih-trance Samadhi is called, when there is only the object appearing without the consciousness of ones own self.
Attainment of kaivalya-Patanjali Yoga Sutra – Vibhuti Pada
Attainment of kaivalya 3.56. Sattvapurusayoh suddhisamye kaivalyamiti| Sattva-chitta Purusayoh-of the purusha Suddhi-purification Samye-on becoming equal Kaivalyam-isolation Iti-end Kaivalya is attained by equalizing and cleansing the illumination of purusha and chitta.
Gain power of intuitive perception By samyama -Patanjali Yoga Sutra
By samyama gain power of intuitive perception 3.37. Tatah pratibhasravanavedanadarsasvadavartta jayante, Tatah-therefrom Pratibha-the faculty of superior consciousness Sravana-the faculty of hearing Vedana-touch consciousness Darsa-visulization Asvada-faculty of taste Vartta-the olfactory faculty Jayante-are produced By applying samyama gain power of intuitive perception, therefrom are produced transcendental audition, sensation, perception, taste and olfactory knowledge.
Kurma nadi-Patanjali Yoga Sutra – Vibhuti Pada
3.32. Kurmanadyam sthairyam| Kurmanadyam-by performing samyama on the kurma nadi Sthairyam-staediness Stableness is gained by applying samyama on the kurma nadi.