Yogic Exercises PDF

# Unit IV - Yogic Exercises ## Synopsis - Introduction - Surya Namaskar - Asanas - Objectives of Asanas - Common Asanas - Types of Asanas - Advanced Asanas - Pranayama - Types of Pranayama - Mudras - Bandhas - Shat Kriyas ## A. Introduction Yoga is the science of right living and, as such is int...

# Unit IV - Yogic Exercises ## Synopsis - Introduction - Surya Namaskar - Asanas - Objectives of Asanas - Common Asanas - Types of Asanas - Advanced Asanas - Pranayama - Types of Pranayama - Mudras - Bandhas - Shat Kriyas ## A. Introduction Yoga is the science of right living and, as such is intended to be incorporated in daily life. It works on all aspects of the person: the physical, vital, mental, emotional, psychic and spiritual. The word Yoga means 'unity' or 'oneness' and is derived from the Sanskrit word yuj which means 'to join'. This unity or joining is described in spiritual terms as the union of the individual consciousness with the universal consciousness. On a more practical level, Yoga is a means of balancing and harmonizing the body, mind and emotions. This is done through the practices of asanas, pranayama, mudra, bandha, shatkarmas and meditation, and must be achieved before union can take place with the higher reality. The science of yoga begins to work on the outermost aspect of the personality, the physical body, which for most people is a practical and familiar starting point. When imbalance is longer function in harmony, rather they act in opposition to each others. For instance, the endocrine system might become irregular and the efficiency of the nervous system decrease to such an extent that a disease will manifest. Yoga aims at bringing the different bodily functions into perfect coordination so that they work for the good of the whole body. From the physical body, yoga moves on the mental and emotional levels. Many people suffer from phobias and neuroses as a result of the stresses and interactions of everyday living. Yogic practices like Suryanaskar, Asanas, Pranayama, Mudras, Bandhas and Shat Kriyas will be helped to come out from all these problems and lead him to a happy life. ## B. Surya Namaskar ### Introduction Surya Namaskara is a well-known vital technique within the yogic practices. Its versatility and application make it one of the most useful methods to induce a healthy, vigorous and active life and at the same time prepare for spiritual awakening and the resultant expansion of awareness. In recent years more and more people have moved away from mere ritual and are turning to yoga as a method for exploring and improving their inner lives. Though the need for techniques to enhance physical, mental and spiritual evolution has been recognized, the fast pace of modern living makes it difficult for even the most determined individual to implement yoga practice. And it is practice, which is the most important and fundamental issue in terms of our betterment. Surya Namaskara is an integral part of the yogic approach and can be easily integrated into our daily lives for it requires only 5 to 15 minutes of practice daily to obtain remarkably fast and beneficial results. It is therefore ideal for even the most active individuals, such as the busy businessman, the housewife with a family to feed and manage the student who is facing examinations, or the scientist who spends most of his day thinking. Surya Namaskara is more than just a series of physical exercises, though of course it stretches, massages, tones and stimulates all the muscles, vital organs and physical parts of alternatively flexing the body backwards and forwards. It also has a depth and completeness as a spiritual practice. ### The Solar Tradition Surya Namaskara is a practice, which has been handed down from the sages of Vedic times. Surya means 'sun' and namaskara means 'salutation'. In ancient times the sun was worshipped as a daily ritual because it is a powerful symbol of spiritual consciousness. It was initiated by enlightened sages who knew that these practices helped to maintain health and led to greater social creativity and productivity. Surya Namaskara is composed of the three elements of form, energy and rhythm. The twelve postures create the physical matrix around which the form of the practice is woven. These postures generate prana, subtle energy, which activates the psychic body. Their performance in a steady, rhythmic sequence reflects the rhythms of the universe, such as the twenty-four hours of the day, the twelve zodiac phases of the year, the biorhythms of our own body. The rhythmic superimposition of this form and energy on our present body/mind complex is the transforming force which generates the nucleus of a fuller and more active life and a greater application of the richness of the world we live in.) ### Salute to the Sun Surya Namaskara is a practice whose origins date far back to the earliest epochs of history, when man first became aware of a spiritual power within himself, reflected in the material universe. The awareness is the foundation of yoga. Surya namaskara, meaning 'salutation to the sun', can be seen as a form of worship of the sun, and all that it represents on the micro and macrocosmic levels. In yogic terms this indicates that the practice of surya namaskara awakens the solar aspects of man's nature and releases this vital energy for the development of higher awareness. This can be realized by the practice of surya namaskara each morning as well as being a fine way to pay tribute to the source of creation and life. Surya Namaskara is a series of twelve physical postures. These alternating backward and forward bending asanas flex and stretch the spinal column and limbs through their maximum range. The series gives such a profound stretch to the whole of the body that few other forms of exercise can be compared with it. Synchronizing the Breathe with the movements is important. The basic Breathing principle followed is inhalation during backward bending postures, due to expansion of the chest, and exhalation with forward bending postures, due to compression of the chest and abdomen. The ideal time to practice Surya Namaskara is at sunrise, the most peaceful time of the day, when the atmosphere is full of the sun's ultraviolet rays, so important for the body. Make a habit of rising early, answering the call of nature, taking a bath, and practising Surya Namaskara. Whenever possible, practice in the open air, wearing light and loose clothing to allow the skin to Breathe and to absorb the sun's energy. Surya namaskara is ideally practiced facing the sunrise, on a blanket spread over the floor or ground. If it is not possible in the early morning, and then the practice can be done at any convenient time, provided the stomach is empty. No food should be taken for at least three to four hours beforehand. In the evening before dinner is also a good time to practice, as it stimulates the digestive fire. ### Effects of Surya Namaskar Surya namaskar practice interacts with the physical organs of the body directly, by applying pressure, massaging, stretching and generally toning up and supporting internal tissue structures. This aids the eliminative functions as well as stimulating nervous energy. It enhances our wellbeing. #### Respiratory system In Surya Namaskara a deep rhythmic Breathing process is synchronized with each movement, which completely empties the lungs of all, traces of stale gas and refills them with fresh, clean, oxygenated air. All the pockets of the lungs are expanded, stimulated and then cleansed. The oxygen content of the blood is increased, which improves the overall vitality and oxygenation of the cells and tissues of the body and brain. Sluggishness and lethargy are rapidly overcome. This practice is also good for the prevention of diseases such as tuberculosis, which develop in the little used, stagnant regions of the lungs. #### Circulatory system The practice of Surya Namaskara improves flow of blood, speeds up the elimination of waste matter and introduces fresh oxygen and nutrients to all the cells, and general circulation is improved. The cardiac muscles are strengthened. Microcirculation to the heart is increased and reducing the chances of heart attack. Sluggish circulation, cold hands and feet, blood vessel diseases and general fatigue can also be eliminated. The circulation of lymph, which is of prime importance in fluid balance and in combating infections, is toned. The body gains an increased resistance to infections, and a better ability to heal. #### Digestive system The alternate stretching and compressing movements of Surya Namaskara tone the whole digestive system by thoroughly massaging all the abdominal viscera. This not only enhances elimination but also increases the digestive fire, promoting a healthy appetite, and complete and rapid assimilation of food. #### Skin The skin is the largest body organ and apart from holding the body together serves to regulate body temperature, as well as excreting waste matter through perspiration. When there is an excess of poisonous matter in the blood, it comes out through the skin in the form of boils, rashes and pimples. As Surya Namaskara produces perspiration, speeds up circulation and enhances the elimination of wastes through the digestive and urinary systems, it cleanses and endows the practitioner with a clean, glowing complexion, which is an important sign of health. Many skin diseases caused by subcutaneous toxin deposits, such as pimples and eczema, can be removed. Bad odours from the body are eliminated, and the overall circulation of blood to the skin is improved. When Surya Namaskara is practiced in the early morning hours while facing the rising sun, ultraviolet light rays are absorbed through the skin. At sunrise, these rays are at their greatest intensity and are thought to be very beneficial for health as well as being responsible for vitamin D production. #### Nervous system In the twelve movements of Surya Namaskara, the spinal column is systematically stretched and compressed to the maximum extent, stimulating circulation in the whole spinal cord, and all nerve plexuses. Surya Namaskara tones nerve flows by stimulating internal organs. It stretches nerves, works on the spine and enhances prana, which activates brain centres. The whole nervous system is activated and seems to wake up. #### The Endocrine System The endocrine glands are the most vital and mysterious of all systems. They play an overall role in the coordination and integration of all physiological processes and yet very little are actually known about them. The main function of the endocrine glands is the production and secretion of hormones, chemical substances released into the bloodstream and carried throughout the body to act upon particular organs. #### Pituitary gland The pituitary gland is known as the body's master gland. It has many hormonal secretions, which control the body's growth and development. By increasing the flow of blood to the head and through its effects on the nervous system, Surya Namaskara stimulates the hypothalamus, which regulates the pituitary action. The practice of Surya Namaskara thereby has a direct and beneficial effect on this vital centre and the whole body. #### Pineal Gland The pineal gland is a tiny gland in the brain. Yogic science states that it has a vital function as a connecting link between the different levels of awareness above and beyond the physical plane. Surya Namaskara plays an important role in the maintenance of this important gland. #### Pancreas The Pancreas is located behind the stomach at the level of the solar plexus. Parts of this important gland produce the hormone insulin, which controls the body's ability to store and utilize sugar. Surya Namaskara compresses the abdominal organs, which press onto the pancreas especially during backward bending in bhujangasana. ## C. Asanas ### Introduction Yogic postures or asanas are one of the most important systems of physical culture ever invented. They reflect an amazing understanding of how the body works and, particularly, how to release tension at a deep level from the tissues, organs and joints. ✓ Asana is the third step in the Ashtanga Yoga. In the Yoga sutras, Patanjali, concisely defined Yogasanas as "Sthiram sukham asanam") which means, 'that position which is comfortable and steady'. In this context, asanas are practiced to develop the ability to sit comfortable in one position for an extended period of time, ability necessary for meditation. Raja yoga equates yogasana to stable sitting position. The Hatha yogis however, found that certain specific body positions, asanas, open the energy channels and psychic centres. They found that developing control of the body through these practices enabled them to control the mind and energy. Yogasanas became tools to higher awareness providing the stable foundation necessary for the exploration of the body, breath, mind and higher states. For this reason asana practice comes first in Hatha Yoga texts such as Hatha Yoga Pradipika. According to Gherenda Samhita there are 84,00,000 asanas. These asanas represented a progressive evolution from the simplest form of life to the most complex that of a fully realised human being. Down through the ages, the great rishis and yogis modified and reduced the number of asanas to a few hundred known today. Many of the yogasanas are named after and reflect the movements of animals. Through observation, the rishis understood how animals live in harmony with their environment and with their own bodies. Through experience they understood, the effect of a particular posture and how the hormonal secretions could be stimulated and controlled by it. For example by imitating the rabbit or hare in shashankasana they could influence the flow of adrenaline responsible for the 'fight or flight' mechanism. Through the imitating postures, the rishis found that they could maintain health and meet the challenges of nature for themselves. ### Yogasana and Prana Prana, the vital energy, which corresponds to ki or chi in Chinese medicine, pervades the whole body. It flows through the channels called nadis, which are responsible for maintaining all individual cellular activity Stiffness of the body is due to blocked prana and subsequent accumulation of toxins. When prana begins to flow toxins are removed from the system ensuring the health of the whole body. As the body becomes supple, postures, which seemed impossible become easy to perform, and steadiness and grace of the movements. When the quantum of prana is increased to a great degree, the body moves into certain postures by itself and asanas, mudras and pranayamas occur spontaneously. ### D. Objectives of Asanas Asana is the main yogic tool for balancing the physical body. It consists of various static postures and physical movements performed to release tension, improve flexibility, maximize the flow of energy, and remove friction. The objective of asana is to create a free flow of energy in order to help direct our attention within. But this flow of energy can also focus on the body to treat its ailments. Our physical posture affects our health, vitality and awareness. The mind-body complex consists of various interrelated channels-from those, which carry food to those, which carry thoughts. These channels are held together on a physical level by the muscular skeletal system, the shape of which is determined by our posture. Wrong posture creates various stresses, causing contractions that impair or block the proper flow of prana through the channels. It inhibits the circulation of energy and nutrients while allowing toxins and waste materials to accumulate. Such blockages cause discomfort and reduce functioning, resulting in pain and disease. As mind and body are interconnected, physical blockages intertwine with mental and emotional blockage and hold various obsession, compulsions and attachments. #### Objectives at the Physical Level The physical body (annamaya kosha) is centred in the digestive tract. If our posture is wrong then movement through the digestive tract gets obstructed. This disturbs or lowers the functioning of Agni, the digestive fire, which in turn, weakens or deranges digestion, leading to various ailments. Tightness in the upper back and chest weakens the appetite, which is determined by the prana in the head and mouth. Tightness in the middle back and mid-abdomen weakens the digestive fire in the small intestine, which can become squashed by accumulated tension, causing malabsorption of food. Tightness or weakness in the lower back and abdomen constricts and weakens the colon. This creates gas and distension and upsets elimination, resulting in constipation or diarrhoea and other digestive problems. #### Objectives at the Pranic Level The pranic body (pranamaya kosha) works mainly through the respiratory and circulatory systems of the physical body. Oxygen is carried through the blood to energize all the tissues. If our posture is wrong then the lungs get impaired in their function. The Breathe becomes shallow and oxygen absorption is reduced. Mucus and stagnant air build up in the lungs, leading to congestion, infections and allergies. Resistance to air-borne pathogens is lowered along with poor immune function. Naturally, the posture of the upper and middle back strongly affects the lungs and circulation. Wrong posture prevents the natural upward power of prana (udana vayu) through which we stand straight, feel happy and positive, and strive to grow and evolve in life. It causes apana, the downward energy, to increase along with feelings of heaviness, depression and lowering of energy. Asana has tremendous therapeutic effects on body, prana and mind, on our physical structure, vital energy and creative intelligence. Unfortunately most of us today neglect our posture and do little to develop flexibility. Anyone who works sitting at the office desk, particularly in the computer world of today, will tend to be in bad posture. Anyone who does a job that requires only one type of physical activity will have a posture that gets distorted in the direction of his or her work. Often our most comfortable lounging chairs also distort our posture during hours of resting or watching television. The ultimate objectives of yoga is the awakening of kundalini shakti, the evolutionary energy in man. Practicing asanas stimulates the chakras, distributing the generated energy of kundalini all over the body. Some asanas are specifically geared to this purpose. Bhujangasana for manipura chakra, sarvangasana for vishuddhi, sirshaisana for sahasrara and so on. The other asanas regulate and purify the nadis facilitating the conduction of prana throughout the body. The main object of the Hatha Yoga is to create balance between the interacting activities and processes of the pranic and mental force. Once this has been achieved the impulses generated give a call of awakening to sushumna nadi, the central path way in the spine, through which the kundalini shakti rise to sahasrara chakra there by illumining the higher centres of human consciousness. Hatha Yoga, therefore not only strengthens the body and improves health, but also activates and awakens the higher centre responsible for the evolution of human consciousness. #### Objectives-At the mind level The mind and body are not separate entities although there is a tendency to think and act as though they are. The gross form of the mind is the body and the subtle form of the body is the mind. The practice of the asana integrates and harmonises the two. Both the body and mind harbour tensions or knots. Every mental knot has responding physical-muscular knot and vice versa. The aim of asana is to release these knots. Asanas release mental tensions by dealing with them on the physical level, acting soma too psychically through the body to the mind. For example emotional tensions and suppression can tighten up and block the smooth functioning of the lungs, diaphragm and breathing process contributing to a very debilitating illness in the form of asthma. Muscular knots can occur anywhere in the body, tightness of the neck as cervical spondylitis, the face as neuralgia etc. A well-chosen set of asanas, combined with pranayama, shatkarmas, meditation and relaxation are most effective in eliminating these knots, tackling them from both the mental and physical levels. The result is the release of dormant energy; the body becomes full of vitality and strength, the mind becomes light, creative, joyful and balanced. Regular practice of asana maintains the physical body in an optimum condition and promotes health even in an unhealthy body. Through the asana practice the dormant of the energy potential released and experienced as increased confidence in all the area of life. ## E. COMMON ASANA Asanas keep the body in the best possible health. They provide specific positions and movements designed to strengthen and stretch the musculature to effectively move the body away from small pains and illnesses back to perfect and normal balance. They keep the spinal column subtle in order to create the optimal flow of energy through the nerves that enervate the organ and glandular systems. And, perhaps most importantly, they begin a systematic cleansing of the tissues preparing the body for more advanced yogic practices. Asanas are a part of a sacred science that comprehends all aspects of consciousness. They are not only significant in themselves, but are a preparation for pranayama and meditation. They reflect not only a profound knowledge of the body but also of prana, mind and spirit, of which the body is only an external image or manifestation. Asana is mainly meant to help reduce rajas or the quality of turbulence that disturbs the mind (which is why a too active or assertive performance of asanas is counterproductive from a deeper yogic standpoint). Without proper asana to settle the prana, pranayama cannot proceed smoothly. Without proper asana to settle the senses, pratyahara or control of the senses is almost impossible. Without proper asana to settle the mind, concentration and meditation (dharana and dhyana) are very difficult. Those interested in the deeper stages of ycga should not neglect asana. They may benefit from a period of intense asana practice for a few years as part of physical purification. Then their body will not weigh them down as they seek to go deeper into the mind. Yoga in the true sense of deep meditation usually occurs when the body is at rest in a sitting posture. When deep meditation happens, concern about asana fades away; the physical body and its position are forgotten. ## F. TYPES OF ASANAS Asanas are many in nature some are easy and some are difficult. The value of asana does not depend upon it being easy or difficult, but on its systematic and regular practice. ### Classification on the Basis of Starting Position Different schools of Yoga classified asana in different types. One method of classification is on the basis of the starting position of the asanas. This is the major type of classification. Thus the asanas are classified into four types: 1. Standing, Sitting, Prone and Supine. #### 1. Standing Asanas - Position: Stand in normal position with the heels joined together, the toes apart. Keep the hands close to the body. - Every man needs the balancing power in his body. In order to increase or to develop the existing balancing power in the body, asanas can be practiced from a standing position. The following asanas can be practiced from standing position. - Tadasana - Vrikshasana - Trikonasana #### 2. Sitting Asanas - Position: Sit on the floor with legs extended forward. The toes and heels are pointed together. The body should be kept erect. Hands should be placed on the floor by the side of the buttocks. - Yogic practices are mainly concerned about the control of body and the mind. Asanas play a vital role to achieve this purpose. Sitting asanas are intended for bringing the mind to a relaxed state. The meditative postures are all done from this position. These asanas not only develop the mental health but also stimulate the physiological functions of our body systems. - The asanas included in the sitting position have all possible movements of the vertebral column like erect, forward bend, backward bend and twisting postures. - The following asanas can be practiced from sitting position. - Padmasana - Sukhasana - Paschimottanasana - Ardha matsyendrasana #### 3. Prone Asanas (Abdominal) - Position: Lie on the prone with face downward. Keep the legs straight; joint the heels and toes together. Place the hands above the body with palms facing downwards. - The asanas included in the prone position mainly emphasis the backward bend at the vertical column. One who practices these asanas should keep it in mind that the supine position asanas should be followed to get the proper opposite movements and the balance to the spine. In prone position also, number asanas are available for practice. The selected asanas provides all possible and necessary movements for an individual in this position. - The following asanas can be practiced from prone position: - Makrasana - Salabasana - Bhujangasana - Dhanurasana #### 4. Supine Asanas - Position: Lie on the floor with face facing upward. Keep leg straight, heels and toes should be joined together. Hands should be placed above the head, with palm facing upward. - Many asanas are there to perform from the supine position. They provide essential movements on the various joints in the body particularly for the vertebral column. These asanas also provide sufficient amount of workouts to the vital internal organs as well as to the endocrine system. - The following asanas can be practiced from supine position. - Savasana - Sarvangasana - Halasana ### Classification on the basis of movements and final pose Some schools of Yoga classified on the basis of the movements and final pose of the asana. Thus the asanas are classified into three types: 1) Meditation Asanas, 2) Relaxation Asanas and 3) Cultural Asanas #### 1. Meditation Asanas Meditation asanas aimed to prepare the practitioner to sit for extended periods of time without moving the body and without discomfort. When the body is steady and still in the sitting position for a long period, then only meditation is experienced. Deep meditation requires the spinal column to be straight and very few asanas can satisfy this condition. In higher stages of meditation, the practitioner loses control over the muscles of the body. The meditation asanas, therefore, needs to hold the body in a steady position without conscious effort. One who, gains true asana siddhi, the mastery over the asana, only be able to practice the higher stages of pranayama and meditation. Without securing a steady asana one cannot progress well in meditation. Initially, people find it difficult to sit in one asana for a long period. However, through the regular practice the legs and hips will become flexible enough to comfortably maintain a steady posture. Some of the meditation asanas are Sukhasana, Ardha Padmasana, Padmasana, and Siddhasana. #### 2. Relaxation Asanas Relaxation Asanas are meant for the relaxation of the body and mind. These asanas should be performed after the asana session and at any time when the body becomes tired. The asanas in this type appear very easy at first, yet to do them properly is quite difficult, because the tension in all the muscles of the body must be consciously released to get complete relaxation. The muscles may be seemed to be relaxed but, in fact, tightness remains. Constant postural abnormalities put excess strain on the muscles of the back, which hardly receive proper relaxation in the conventional supine position. Therefore certain relaxation practices, which are done in the prone position, are very relaxing to the spine and related structure. They are specially recommended for any back/spinal problems. The important asanas for relaxation are Savasana and Makrasana. #### 3. Cultural Asanas Cultural asanas are meant for culturing the body and mind. For a yogi, physical health is more important, and then only he will be able to practice his saddhana. Cultural postures are mainly aimed to physical culture and thereby maintain the health of the body. Most of the asanas are comes under the category of the cultural postures. The organs of the human body are made up of tissues. Thus the health of the body depends on the health of the tissues. According to physiology, there are three conditions of health of the different tissues of the human body. These are: i. Constant supply of proper nourishment and of the internal secretions of the Endocrine glands: Elements necessary for nourishment of tissues are carried to them by blood. Rich supply of blood depends not only on the quality and quantity of food but also on the power of digestion and absorption of the digestive system. The circulatory system can be kept in efficient condition through cultural postures. Yogic exercises have been found to be excellent in preserving the health of the endocrine glands by helping in proper internal secretions. Thyroid, pituitary and the pineal glands are best taken care of by sirsasana and sarvangasana. ii. Effective removal of waste products: The smooth functioning of the digestive system requires the gentle and automatic massage of the digestive organs. Cultural postures like Bhujangasana, Salabhasana, and Ardha-Matsyendrasana are excellent in keeping the abdominal organs in good health and effective removal of waste products. iii. Healthy functioning of the nerve-connections: There is not a single tissue in the human body that has not got its own nerve-connection. Thus the healthy functioning of the tissues depends upon the nerves connections in a healthy condition. Inverted asanas like sirsasana and sarvangasana, by sending a richer blood supply to the brain, ensure its health and also the health of the cranial nerves supplying the different organs of senses. Yogic postures are excellent spinal exercise. These postures preserve the health of the nerves. Thus asanas are found capable of preserving the health not only of the brain and the spinal and sympathetic cords but also of all the cranial and spinal nerves spreading through out the body. Thus cultural postures are excellent and fully capable of fulfilling all the three. conditions mentioned above for the health of the tissues of the human body. Now we have seen there are lot benefits and importance for the cultural postures. On the basis of the final potion and movements cultural asanas can be further classified as follows:- 1. Backward Bending Asanas 2. Forward Bending Asanas 3. Spinal Twisting Asanas 4. Inverted Asanas 5. Balancing Asanas #### 1. Backward Bending Asanas: Backward bending asanas are postures, which turn the body out to face the world. They are stimulating and extroverting. Because they expand the chest and encourage inhalation, they are associated with the attitude of embracing life. They are also dynamic postures, which move counter to gravity and, therefore, require strength and energy to perform. On a physical level, the backward bending asanas stretch the abdominal muscles and tone and strengthen the muscles controlling the spine, helping prevent slipped disc and other back conditions. The spinal nerves, which emerge from between the adjoining vertebrae, are also toned. This has beneficial repercussions throughout the body since these nerves give energy to all the other nerves, organs and muscles in the body. The practice of backward bending asanas can correct postural defects and neuromuscular imbalances of the vertebral column. As with all asanas it is important to perform these practices with proper control and synchronisation of the Breathe so that the whole group of muscles is uniformly contracted. #### 2. Forward Bending Asanas: Generally speaking, forward bending is a passive process in which gravity is utilised to stretch the muscle groups being focused upon. While backward bends move the body away from the confines of gravity, forward bending asanas use gravity to help release tension and pain. Forward bending, associated with chest compression and exhalation, and induces rélaxation. Forward bending asanas loosen up the back, maintaining good health and increasing vitality. These practices move the spine into the position known as the primary curve, the shape it takes in the womb. During a forward bending asana each of the vertebras is separated, stimulating the nerves, improving circulation around the spine and nourishing the spinal cord. This has a positive impact on the organs of the body generally and on the brain specifically. This group of asanas is also very important for making the back muscles supple and strong, compressing and massaging the abdominal organs, including the liver, kidneys, pancreas and intestines, and stretching the leg muscles and tendons. #### 3. Spinal Twisting Asanas: This is an important asanas for spinal health. Every asana program should include at least one practice from this group, preferably following the forward and backward bending postures. The twist imposed on the spine and the whole trunk exercises the muscles, makes the spinal column more flexible and stimulates the spinal nerves. It also has a strong influence on the abdominal muscles, alternately stretching and compressing them as the body twists from one direction to the other. Beginners must be careful not to twist the trunk more than flexibility will allow. Most of the spinal twist asanas enhance the pranic flow in the samana region, around the navel. This nourishes organs such as the pancreas, kidneys, stomach, small intestines, liver and gall bladder, relieves associated disorders and rejuvenates the tissues generally. The samana region is also related to manipura chakra, a plexus of major nadis or pranic channels, supplying the whole body. These asanas, therefore, have a strong effect on total health and vitality. #### 4. Inverted Asanas: Inverted asanas reverse the action of gravity on the body; instead of everything being pulled towards the feet, the orientation shifts towards the head. Generally, these practices improve health, reduce anxiety and stress, and increase self-confidence. They also increase mental power, concentration and the capacity to sustain large workloads without strain. Inverted asanas encourage a rich supply of blood to flow to the brain, nourishing the neurones and flushing out toxins. Blood and lymph, accumulated in the lower limbs and abdomen, are drained back to the heart, then circulated to the lungs, purified and re-circulated to all parts of the body. This process nourishes the cells of the whole human organism. The enriched blood flow also allows the pituitary gland to operate more efficiently, tuning the entire endocrine system. This has a positive effect on the metabolic processes and even on ways of thinking. #### The Abdominal Organs: The liver, spleen, stomach, kidneys and pancreas, receive a powerful massage, helping them to perform their functions more efficiently. **Precautions:** Do not practice near furniture or anything that might impede a free fall to the floor. During a backward or forward fall, the aim is to break, to fall with the feet. While falling, the body should be completely relaxed, never tense. If any discomfort occurs, discontinue the practice. **Contra-indications:** People suffering from high blood pressure and back conditions, especially slipped disc should not practice these asanas. Those with illnesses that make the blood impure should not perform inverted asanas until the blood is purified. Those who are uncertain about the purity of their blood should seek the advice of a yoga teacher or a doctor. Women should not practice inverted postures during pregnancy or menstruation. #### 5. Balancing Asanas: Balancing asanas develop the cerebellum, the brain centre that controls how the body works in motion. Most people are uncoordinated in their movements so their bodies constantly have to compensate for their lack of balance in order to avoid falling or knowing things over. This inefficient method of proceeding expends maximum effort and energy for the minimum results, creating considerable additional strain on the body. These asanas induce physical balance, stilling unconscious movement. As the moving body attains balance it becomes increasingly free to rely on other forces, such as gravity, to support and propel it. This way to conserves its own energy and achieves grace and fluidity of motion. As well as inducing physical balance, this group of practices develops a balanced mind. These asanas are especially noted for balancing the nervous stem and removing stress and anxiety. Balancing asanas may be difficult to perform at first the beginning. However, the body is very adaptable and progress will quickly be made with a regular practice. When practising these asanas it is most important to steady the mind through concentration on one point. ## G. ADVANCED ASANAS The advanced asana should not be attempted unless the body is very flexible. The asanas in the basic category must be mastered before trying to perform any of these postures. While practicing the advanced asanas it is essential to avoid over straining the body in any way. These practices require the limbs and joints to move into unusual positions to which they are not habituated. Any strain may damage them. Gently coaxing the body to perform advanced asanas over a period of time is far better than trying to achieve quick results through force. The advanced asanas require a greater degree of steadiness, concentration and coordination with the breath. These asanas are intended for people with extensive control over their muscles and nervous systems. Practitioner should not be too eager to start these asanas. It is preferable to practice them under the guidance of a yoga teacher. Asanas included in this group are the standing, backward and forward bending spinal twisting, inverted and balancing asanas. Some of the advanced asanas are: - 1. Poorna Dhanurasana 2. Ardha badha padma paschimothanasana 3. Parivritta Janu Sirshasana 4. Sarvangasana ## H. PRANAYAMA Proper breathing profoundly improves our whole physical and mental well-being. The Breathe is intimately connected with our state of health and improper breathing will often reflect various disturbances of body and mind. The breath is perhaps the only physiological process that can be either voluntary or involuntary. One can breathe with awareness and control the breathing process consciously or one can ignore it and breathe reflexively or unconsciously. If the breath is unconscious, it falls under the control of primitive parts of the brain, where emotions, thoughts and feelings of which we have little or no awareness become involved. In this way the regularity and rhythms of the breath are disturbed and it flows in an uncoordinated way, creating havoc in the body and mind. Pranayama is the yogic technique to bring the breathing in regularity, rhythmic and balanced. Lot of techniques are involved in pranayama. Generally, pranayama is defined as breath control. Although this interpretation may seem correct in view of the practices involved, it does not convey the full meaning of the term. The word pranayama is comprised of two roots: prana plus ayama. Prana means 'vital energy' or 'life force'. It is the force, which exists in all things, whether animate or inanimate. Although closely related to the air we breathe, it is subtler than air or oxygen. Therefore, pranayama should not be considered as mere Breathing exercises aimed at introducing extra oxygen into the lungs. Pranayama utilises Breathing to influence the flow of prana in the nadis or energy channels of the pranamaya kosha or energy body. The word Ayama is defined as 'extension' or 'expansion'. Thus, the word pranayama means 'extension or expansion of the dimension of prana'. The techniques of pranayama provide the method whereby the life force can be activated and regulated in order to go beyond one's normal boundaries or limitations and attain a higher state of vibratory energy. ### Four aspects of pranayama In the pranayama practices there are four important aspects of Breathing, These are. 1. Pooraka or inhalation 2. Rechaka or exhalation 3. Antar kumbhaka or retention of breath after inhalation 4. Bahir kumbhaka or retention of breath after exhalation The different practices of pranayama involve various techniques, which utilise these four aspects of Breathing. There is another mode of pranayama, which is called kevala kumbhaka or spontaneous Breathe retention. This is an advancec stage of pranayama, which occurs during high states of meditation. During