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Sarvangasana – Shoulder Standing Posture (sarva- all, whole, entire,  anga – limb or part of body) Practice: Lie flat on the back with feet together, arms by the sides and palms flat on the ground. Using the arms as levers raise the legs and back to a vertical position. Bend the elbows and use the arms as props to steady the back by pressing it with the palms. The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin. Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Gaze softly at your toes or tip of your nose. Stay for 10 to 30 seconds, with normal breathing. Exhale, drop legs down, spine down with support of arms, and relax at Savasana for 10 to 30 seconds. Benefits:  Stimulates the thyroid gland and thereby improves the balance of the circulatory, digestive, reproductive, nervous and glandular systems. It corrects improper body growth and clears psycho­logical disturbances by bringing a rich supply of blood to the brain. It relieves asthma and bronchitis. It releases the normal gravitational pressure from the anal muscles, relieving hemorrhoids (piles). It tones the legs, abdomen, the female reproductive organs, spine and neck. It inhibits hydrocele and eliminates waistline fat. Leucorrhea and diabetes can be controlled. Mastery of this asana gives conscious control over body temperature.    

Mayurasana (Peacock Pose) Dharam avashtabhya karadvayena Tatkurparasthapitanabhiparsvah/ Uchchasano dandavad utthitah san Mayuram etat pravadanti pitham//(Chapter -1, Verse 30).   Lie down on the stomach, placing both hands on the ground under the body and place the elbows at the sides of the navel. Raise the body high, keeping it like a stick. This is called  peacock pose by the expert Yogis. (Chapter -1, Verse 30).   Harati sakalaroghanasu ghulmodaradin Abhibhavati cha doshanasanam srimayuram/ Bahu kadasanabhuktam bhasma kuryadasesham Janayati // jatharaghnim jarayetkalakutam/(Chapter -1, Verse 31).   Mayurasana quickly alleviates all diseases like enlargement of the glands, dropsy and other stomach disorders. It rectifies imbalance of the humors (vata, pitta, kapha). It reduces to ashes all food taken indiscriminately, kindles the gastric fire and enables destruction of deadly poison). (Chapter -1, Verse 31).  

Paschimottanasana (Back Stretching Pose) Prasarya padau bhuvi dandarupau Dorbhyam padaghradvitayam ghrhitva/ Januparinyastalalatadeso Vasedidam paschimatanamahuh.// (Chapter -1, Verse 28). Stretching the legs in front on the ground, like a stick; bending forward, holding the toes with both hands and placing the forehead on the knees, is known as Paschimottanasana. (Chapter -1, Verse 28). Paschimottanasana Iti paschimatanamasanaghryam Pavanam paschimavahinam karoti/ Udayam jatharanalasya kuryad Udare karsyamaroghatam cha pumsam//(Chapter -1, Verse 29). Paschimottanasana is the best among asanas. By this asana the pranic currents rise through sushumna, the digestive fire stimulates, the abdomen becomes flat, and the practitioner becomes free from all kind of diseases. (Chapter -1, Verse 29).  

Patanjali Yoga Sutra – Vibhuti Pada What is Meditation? 3.2. Tatra pratyayaikatanata dhyanam| Tatra-there(in the desha) Pratyaya-basis or content of consciousness Ekatanata-continuity Dhyanam-meditation Uninterrupted stream of the content of consciouness is Meditation

Patanjali Yoga Sutra – Vibhuti Pada What is Concentration? 3.1 Desabandhaschittasya dharana | Desa-place Bandha-binding Chittasya-of the mind Dharana-concentration

Patanjali Yoga Sutra – Vibhuti Pada By samyama knowledge of past & future 3.16. Parinamatrayasamymadatitanagatajnanam| Parinama-transformation Traya-three Samymat-by samyama Atita-past Anagatah-future Jnanam-knowledge By practicing samyama on the three transformations, knowledge of past and future thing arise.

Perfection of the physical body 3.47. Rupalavanyabalavajrasamhananatvani kayasampat| Rupa-form, beauty Lavanya-grace Bala-stength Vajrasamhananatvani- hardness Kaya-physical Sampat-wealth The perfection of the physical body includes beauty, grace, energy, and hardness.

3.32. Kurmanadyam sthairyam| Kurmanadyam-by performing samyama on the kurma nadi Sthairyam-staediness Stableness is gained by applying samyama on the kurma nadi.

3.49. Tato manojavitvam vikaranabhavah pradhanajayascha| Tatah-therefrom Tatah-therefrom Manojavitvam-speed of mind Vikaranabhavah-freedom from sense organs Pradhanajayah-conquest of prakriti Cha-and Therefrom follows speed like that of mind, independent from any medium of instrumentality and mastery of the limitations of prakriti.

Attainment of kaivalya 3.56. Sattvapurusayoh suddhisamye kaivalyamiti| Sattva-chitta Purusayoh-of the purusha Suddhi-purification Samye-on becoming equal Kaivalyam-isolation Iti-end Kaivalyam-isolation Iti-end Kaivalya is attained by equalizing and cleansing the illumination of purusha and chitta.

Sirsasana – Head Standing Posture            (sirsa – head) Practice: Come to knelling posture called Vajrasana. Lean forward by knee apart for one fore arm distance. Interlock fingers; place it at one forearm distance, straight to knees. Place head pressing against the inside of the interlocked fingers. Now move spine straight perpendicular to floor, legs parallel to ground, by toes touching ground. Press toes down against floor; come up by shifting your lower part of body over elbows and head. Adjust posture by elbows, give minimum weight to head region. Keep whole body in a straight line, keep knees straight, suck abdomen in. Gaze at two feet front of floor at eye level. Stay for 10 to 20 seconds, breathing at nose normally. Exhale and return the back to the Vajrasana, relax at (Balasana) child posture.   Benefits: This is called king of asana, by doing this asana alone get all benefits of other asanas. Improves balance, skill, memory and concentration. Optimize all organs, system and limbs of body. By regular practice hair grows blacker and controls falling hair.  

Jalandhara Bandha (throat lock) Atha jalandharabandhah Kanthamakunchya hrdaye sthapayechchibukam drdham/ Bandho jalandharakhyoayam jaramrtyuvinasakah// Contracting the throat by bringing the chin to the chest sternum bone is the bandha called Jalandhara Bandha. It eradicates old age and death. (Chapter -3, Verse 70). Badhnati hi sirajalamadhoghami nabhojalam/ Tato jalandharo bandhah kanthaduhkhaughanasanah// That is jalandhara bandha which holds the flow of nectar in the throat. It eliminates all throat ailments. (Chapter -3, Verse 71). Jalandhare krte bandhe kanthasamkochalakshane/ Na piyusham patatyaghnau na cha vayuh prakupyati// Having performed Jalandhara Bandha by contracting the throat, the nectar does not fall into the gastric fire and the prana is not disturbed. (Chapter -3, Verse 72).   Kanthasamkochanenaiva dve nadyau stambhayed drdham/ Madhyachakramidam jneyam shodasadharabandhanam// By firmly contracting the throat, the two nadis, ida and pingala are paralyzed and the sixteen adharas of the manipura chakra are locked. (Chapter -3, Verse 73).            

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).

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 – 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 – 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 – 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.      

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 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.

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.

3.32. Kurmanadyam sthairyam| Kurmanadyam-by performing samyama on the kurma nadi Sthairyam-staediness Stableness is gained by applying samyama on the kurma nadi.

Perfection of the physical body 3.47. Rupalavanyabalavajrasamhananatvani kayasampat| Rupa-form, beauty Lavanya-grace Bala-stength Vajrasamhananatvani- hardness Kaya-physical Sampat-wealth The perfection of the physical body includes beauty, grace, energy, and hardness.

Patanjali Yoga Sutra – Vibhuti Pada By samyama knowledge of past & future 3.16. Parinamatrayasamymadatitanagatajnanam| Parinama-transformation Traya-three Samymat-by samyama Atita-past Anagatah-future Jnanam-knowledge By practicing samyama on the three transformations, knowledge of past and future thing arise.

Patanjali Yoga Sutra – Vibhuti Pada What is Concentration? 3.1 Desabandhaschittasya dharana | Desa-place Bandha-binding Chittasya-of the mind Dharana-concentration Cocentration is bringing the mind to one place with effort.