Nithyananda Yoga (Original Yoga from the Source) by InnerAwakening

Published by Nithyananda University Press | CopyrightÂŠ 2016

CONTENT Nithyananda YogaSM: A Continuous Happening

Introduction

Traditional Asanas - Part 01

01 Seated...............................................01

ISBN: xxxxx Printed in India | First Edition 2016

02 Twists...............................................01 03 Prone.................................................01

NITHYANANDA UNIVERSITY 9720 Central Avenue, Montclair, CA 91763 USA www.nithyanandauniversity.org

04 Supine...............................................01 05 Forward bends...............................01

06 Back Bends......................................01

07 Inverted............................................01

by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher.

08 Dynamic...........................................01

Nothing written explained, shared or promoted in this free

09 Arm Balancing...............................01

publication should be considered or construed as medical

10 Standing............................................01

advice or a substitute for medical care. Any instructions, teachings and suggestions contained in this publication are

11 Balancing...........................................01

purely in a spiritual capacity and not intended to be any sort of guarantee or definitive statement about one’s health or one’s past, present, or future.

Scriptural References

This book is not a platform, guide or instruction for learning or practicing any meditation, siddhi, process, asana, kriya, diet,

Glossary

or other technique that is described or pictured in this book.

Appendix

Any such technique included in this book is for illustrative and informative purposes only and should be practiced only under the guidance of a trained teacher or Acharya, ordained by H§. H. Paramahamsa Nithyananda.

To learn more, please contact support@innerawakening.org

Paramahamsa Nithyananda

Introduction to Nithyananda YogaSM 800 Traditional Asanas from the Source

YOGA is undoubtedly the most practiced religion across the planet. Millions cheerfully embrace it every day at yoga studios, centers and gyms across the globe. Yet, very few realize that yoga is not just a fitness or wellbeing routine. Yoga is much more than just bending the body or focusing the mind – it is a pathway to expressing the extraordinary in every human being. In fact, authentic yogis have shown shocking talents such as reading blindfolded, remote vision (with the ability to see far off places, people and events) and even living comfortably for days without food or sleep! Yoga IS the science that empowers every being to realize his or her highest state of possibility. Yoga, comes from the Sanskrit word “yug” that means union. It takes us from being human to being divine – to the state of Sadashivoham – the state of being eternally divine and in union with the Source. As Paramahamsa Nithyananda, the

Realizing your spiritual identity is the ultimate

living Avatar reveals :

goal of yoga. Everything in yoga is finally aimed at awakening the Kundalini Shakti in you, to awaken the extraordinary possibilities and abilities in you. 1

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

Discover the highest level of Yogic Practice The yoga practiced by the

steps taught to an individual

work is done by the Master,

of the projected energy from

modern world is based on the

to practice. It is based purely

and His energy raises the

the Avatar. During initiation

techniques revealed by an

on the individualâ&#x20AC;&#x2122;s effort, and

muscle and bio memory of

the

Enlightened Master, Patanjali.

it hence takes a long time

the disciple.

yogic state (including His

Patanjali

these

to master a technique and

techniques with humanity to

manifest yogic powers and

Initiation: An initiation is

and expressions of power)

make yoga accessible to the

expressions.

purely a gift from the Master

are effortlessly transferred to

to the disciple. Through a look

the disciple.

shared

masses, and practiced even

elevated

knowledge, experiences

without the presence of a

Process: A yogic process,

or touch, the Master initiates

A process is a quantum leap

Master. The downside is that

on the other hand is given

His disciples. Initiation uses

over a technique; and an

these techniques take years

by a Master who has already

the principle of the presence

initiation is the next quantum

or even lifetimes of practice

realized and expresses His

of mirror neurons in the

leap, and can replace years

to manifest the highest divine

highest

disciple being able to reflect

and

experience of yoga.

possibility through yoga. In

the

practices.

This is because

the Masterâ&#x20AC;&#x2122;s energy field, a

the living Avatar. This form

process causes a spiritual

of initiation begins at the

yogic

alchemy to happen in the

level of the brain, leading to

technique is a sequence of

disciple. The majority of the

entrainment and coherence

Technique:

Masterâ&#x20AC;&#x2122;s

state

(divine)

energy

projected

lifetimes

yogic

800 Traditional Asanas // Nithayanada Yoga

A Science Kept Alive by the Guru Parampara of

SADASHIVA

Standing Yoga Asanas

Paramahamsa Nithyananda

Standing Yoga Asanas

Many will be surprised to

The original science is kept

alive and available for every

which means, “Nothing more

as one initiation wipes

learn that Patanjali was not

alive

generation of humanity.

than Guru, Nothing more

out lifetimes of Karma.

the founder of yoga. Yoga

from Guru (the Hindu term

through

initiation,

than Guru, Nothing more than With each divine form of

was originally revealed about

for Enlightened Master),to

sixty thousand years ago by

disciple. For this, it is said

Sadashiva. He is aptly called

that

“Adi Yogi” or the original Yogi,

Sadashiva

and is revered by followers

continuously

the highest state of divine

on to planet Earth in the

being.

form of an Avatar, a living

This is the primary reason for Guru, It is Shiva’s teaching”.

Avatar,

Sadashiva

Himself

the Avatar to continuously So a look or a touch from

lands in the human body since

its

inception,

happen on the planet Earth – the Avatar is enough; the

as a Master to initiate constantly

and

to effortlessly raise all human disciple is effortlessly raised

others into yoga, effortlessly descends

beings to the experience and to the state of Sadashiva,

transferring His knowledge

expression of their highest without the need for years

and expressions of yogic powers incarnation Sadashiva

revealed

into

from all the bondage and shared by Sadashiva Himself

others into this science. This secret

science

past baggage (called Karma) to His consort Devi, when He

unbroken lineage of Avatars called

“Shashtanga

Yoga,”

that have held him from speaks on Guru Gita.

are

collectively

called

to a close group of initiated

experiencing

Patanjali

himself responsible for keeping the

is considered an initiated highest experience of yoga disciple of Sadashiva. 4

the

highest

He says, “Guru Parampara,” and is

disciples.

the

disciple is instantly released

and acts as a Guru to initiate sacred,

practice;

disciples. This is the secret

original form of yoga as a

rigorous

initiated

Sadashiva,

the

(divine) possibility. of

state of yoga. Such is the Na Guror Adhikam, Na Guror Adhikam, Na Guror Adhikam,

power and compassion of the Avatar,

Shivasaa Sanataha 5

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

Choosing an Authentic Yoga Guru

In the last 100 years, yoga has seen a huge spurt in popularity

Apta Pramana: The vast knowledge and experiences of the entire

as people across the globe recognize the vast benefits it offers.

Guru parampara. This includes all the knowledge gathered by

Without doubt, it is the authentic Guru who makes yoga a

millions of yogis over the ages; the strength of their experiences

tangible experience for all of us. But unfortunately, along with

is also captured and delivered through the Guru’s initiation.

popularity comes dilution as anything practiced by millions is

Atma Pramana: The personal experience and knowledge of the

bound to be diluted. Today, unskilled and less knowledgeable

Guru.

teachers have reduced this sacred science to a mere exercise

Only then does it culminate in “Sakshi Pramana,” the individual

routine, and the original intention of the practice has been lost

disciple’s experience of the highest state and reality of yoga.

over the course of time.

Nithyananda YogaSM revealed by Paramahamsa Nithyananda

“But understand, we are done popularizing,” says Paramahamsa

combines all three, precisely reviving the space from which

Nithyananda. “Now the next important job is getting back to

Sadashiva created this science. After being subject to years of

the original source. That is why I have happened”, He promises.

dilution and pollution of this sacred science, the most profound

Paramahamsa Nithyananda further explains that an authentic

intention and context of Yoga is now being revived and

yoga Guru combines the following through His teachings and

transmitted as a tangible experience by the Avatar of Sadashiva

initiation:

Himself. Nithyananda YogaSM is hence all about producing

Shastra Pramana: The pure scriptural knowledge as revealed by

the experience of Sadashivatva, the state of Sadashiva, His

Sadashiva Himself in the Vedas and Agamas.

qualities, His glory, His grace and his powers in YOU!

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

The Rare Happening of

Adi Yogi

His Holiness Paramahamsa Nithyananda is a living “Avatar” recognized as an

With

incarnation of Adi Yogi Sadashiva. He is a born yogi, and has been expressing

manifestation of Yogic powers grew exponentially, from the

yogic powers and experiences all through His life.

tangible to the subtle, from the material to the spiritual. When

each

passing

day,

Paramahamsa

Nithyananda’s

He was ready, He was initiated into higher Yogic sciences like He descended on planet Earth in the temple town of Tiruvannamalai, at the foot Vedanta, Tantra, Astronomy, Astrology, Quantum Physics and of the sacred hill, Arunachala. In fact, Arunachala itself is considered as a physical beyond by Arunagiri Yogeeshwara, an avatar of Sadashiva manifestation of Sadashiva, and it was in this sacred space that Paramahamsa who lived over 2000 years ago. As with all occurrences in His Nithyananda received initiation into yoga at the tender age of 3. Under the life, this initiation too is considered a divine event, beyond the guidance of His Guru Ragupathi Yogi, He continued an intense practice until the mere physical. age of 12 when He had His first Enlightenment experience. Paramahamsa Nithyananda left home at the young age of Paramahamsa Nithyananda tasted His first glimpse of Enlightenment as 15, as He took on the spiritual path of Parivarajaka. He adopted a renunciate’s He rested in a deep meditative state in the hills of Arunachala. Suddenly, He lifestyle and ochre garb and travelled the length and breadth of Bharath (the exploded into a 360-degree view and experience of the entire Cosmos! He original name of India), manifesting and radiating His yogic powers to the world. playfully shares, “Without opening my eyes, I was able to see complete 360 Paramahamsa Nithyananda began His public life at the age of 22 after realizing degree; whatever was happening in the front, side, back, up, down and all the His Avataric mission. direction. Not only I was able to see, I was able to feel clearly; how much you all His divine mission is to create an Enlightened civilization and revive the authentic are alive inside your skin, (with) same intensity I was able to feel that I’m alive in tradition of Sanatana Hindu Dharma across the globe. It is from this context that everything I was able to see!” 8

Paramahamsa Nithyananda, reverentially called “Paramahamsa Nithyananda”

800 Traditional Asanas // Nithayanada Yoga

Paramahamsa Nithyananda

by His disciples, founded the non-profit organization Nithyananda Peetam, committed to raising humanity to the highest state of Sadashiva.

Today, Paramahamsa Nithyananda is revered, regarded, respected and worshipped as the Avatar (living incarnation) of super-consciousness by millions across the globe. He is also the spiritual head of Mahanirvani Peetha, the oldest and largest apex body of Hinduism. He and his Sangha (spiritual community) around the globe is serving humanity by reviving the science of completion, science of Enlightenment and manifesting various extraordinary spiritual powers as per the Vedic Agamic tradition of Sanatana Hindu Dharma. He is the author of 300 books, which are translated and published in 500 titles and various international languages.

His Sangha has a strong presence worldwide through numerous Temples, Aadeenams (Temple monastery complex), Gurukuls (Vedic schools), universities, goshalas (cow shelters) established by Him. His live Satsangs (spiritual discourses) are viewed every morning (8am IST) by people from all countries around the world.

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

Revival of Shashtanga Yoga through Nithyananda YogaSM For the past several hundred

Sadashiva Himself created

spectacularly different!

years, the world has had

Yoga, “To ultimately merge,

Nithyananda YogaSM is

to make-do with lower

become one with, and

completely in tune with:

levels of Yogic practice.

realize our highest spiritual

The original form of

identity, Sadashivoham,

the original teachings of

Holiness Paramahamsa Nithyananda Himself.

and initiations; extraordinary possibilities

Shashtanga yoga requires

the experience of Cosmic

Sadashiva from the Vedas

All His knowledge and manifestations of

simply express through us. These unique

the presence of a living

Oneness.”

and Agamas.With each

power are also captured in the lifestyle and

yogic powers are Shaktis, and come from

Avatar of Sadashiva. Hence

In an ordinary system of

yogic technique, the original

path of Nithyananda YogaSM.

the experience of Oneness with Sadashiva.

it wasn’t until Paramahamsa

yoga, the followers put in a

verse is also given to the

Together, they culminate into

Further, their expression is encouraged

Nithyanandarevealed

lot of individual effort, with

disciple.

Sakshipramana, where the followers of this

as it reflects our Oneness with Sadashiva

Nithyananda YogaSM as

hours, days and even years

path directly experience the highest reality

Himself. When Paramahamsa Nithyananda

part of His Avataric mission

of practice to manifest yogic

of Yoga.

transmits the highest conscious experience of

that the original form was

powers called Siddhis. In

As Paramahamsa Nithynanda shares,

Sadashiva to us, we enjoy the experience and

revived. As Paramahamsa

fact, it is not uncommon

“Nithyananda YogaSM is not about adding

expression of Shaktis effortlessly

Nithynanda assures us, the

for evolved yogis to have

more movements to your life; it is about

and blissfully.

science of Nithyananda

built Siddhis over 30 years

YogaSM is revealed from the

of practice. This is where

original context with which

Nithyananda YogaSM is

SHASTRA PRAMANA,

APTA PRAMANA, the knowledge and experience of the Guru parampara spread across sixty thousand years. ATMA PRAMANA,

adding more life to your movements!” Accordingly, Paramahamsa Nithyananda

the Enlightened experience infuses so much of Sadashiva’s energy and and revelations of His power in us through processes, techniques

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

The best that can happen to you on the path of Yoga is getting rid of all self-doubt, self hatred and self-denial, the root cause of all incompletions. Paramahamsa Nithyananda

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

The Practice of Nithyananda YogaSM: 800 Traditional Asanas from the Source Nithyananda YogaSM is not just the practice of yoga; it is “initiation” into yoga

highest possibilities within us. With this, we are able to effortlessly align

by a living Avatar of Sadashiva! It tunes our body to super-consciousness

ourselves from the context of Oneness with Sadashiva, where all of the

through 800 traditional asanas revealed in the original Shashtanga yoga.

possibilities and yogic powers of Shaktis simply manifest.

Paramahamsa Nithyanandahas shared that the four unique characteristics

Some of the Shaktis manifested through the practice of Nithyananda

that make for a yogic body are power, flexibility, energy and health. All four

YogaSM include:

qualities are worked upon and developed through the authentic practice of

Awakening of third eye, the seat of spiritual power within us.

Nithyananda YogaSM.

With this, we can

The 800 traditional asanas prepare our body to express power and

Effortlessly read blindfolded, using only the third eye.

flexibility. These include mallakhamba (pole yoga) and rope yoga.

Scan the body of a person for physical ailments, and heal the

Through initiation, Paramahamsa Nithyananda who is the embodiment

body using the third eye.

of Sadashiva – Cosmic energy, infuses His energy into us.

Demonstrate remote vision, with the ability to see people/ places/ events in far of places.

The result is a perfect, healthy, yogic body radiating Shaktis, the powers, grace Project what we remotely see onto a mirror, leaf or stone. and glory of Sadashiva. Breathe Prana (life energy) into any animate form (like plant or animal). The practice of Nithyananda YogaSM is so seamless and blissful, that even the

Provide Nithya healing through Cosmic energy, based on the Ananda

most complex asanas become easily possible for beginners. While ordinary

Gandha initiation by Paramahamsa Nithyananda.

Yogic paths require years and sometimes even lifetimes of effort, this unique path has Paramahamsa Nithyananda Himself initiating and awakening the 16

Tangibly express the feeling of Oneness with all animate and inanimate forms. It is from this context that the disciples are able to easily talk to plants 17

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

and animals, invoke rain, and change the weather in an auspicious way. Ultimately, the purpose and goal of Nithyananda YogaSM is straightforward: to awaken everyone to the divinity within, the experience of Sadashiva. With this, seekers are quick to realize that Nithyananda YogaSM is the smart way to Enlightenment! As Paramahamsa Nithyananda constantly reminds us,

‘‘‘

We are done popularizing yoga. Now the next important job is getting back to the original source. That is why I have happened.

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

The Purpose and Promise of This Book With this book, you hold in

revealed for the lofty purpose

to that highest frequency of

your hands a potent spiritual

of our Enlightenment. As

Sadashiva. The intent is not

treatise, a priceless treasure

Paramahamsa

only to have the experience

gifted to humanity by a

promises,

the

of Sadashiva, but also to

living Avatar of Sadashiva.

practice of this as§anas, you

sustain and maintain that

Hence this book is not just

will also get the experiences

state throughout our lives. It

a theoretical introduction to

of the context from where

is not just an experience we

yoga; it is a powerful initiation

they were created.”

remember, but it becomes

Nithyananda

“Through

Standing

Sitting

Twisting

Balancing

Prone

Supine

Forward bends

Backbends

Arm balancing

Dynamic and

Rope yoga.

Within each section, the asanas are organized in alphabetical order and into Shashtanga yoga itself!

a lifestyle and space from enumerated for easy reference. Further, each asana can be practiced alone or

Every posture is a foolproof, where we function in our Paramahamsa

Nithyananda

time-tested,

in sequence. Here, it is clearly listed with the scriptural reference, technique,

powerful, day-to-day lives.

provides further clarity as He

ancient

reveals, “asana means tuning

designed

yourself to Cosmos.”

from the space of super-

therapeutic benefits and other elements, and a clear photograph so readers

technique, and

developed

In this book, the 800 asanas

can easily grasp the right way to execute each posture.

are categorized under Nithyananda University Press will also release a second volume as an extension

consciousness. It is provided This

book

reveals

of this book, adding more asanas to each section. Together, they are meant

800 here for us to tune all aspects

to be used as a complete reference guide for asanas.

powerful yogic asanas from of ourselves – our nervous Shashtanga Yoga, where each system, our muscle memory

Finally, Paramahamsa Nithyananda is clear that Nithyananda YogaSM is

and our consciousness itself

revealed to support EVERY human being. This book is an initiation into

asana has been consciously 20

800 Traditional Asanas // Nithayanada Yoga

yoga

for

both

beginners

and

advanced

followers.

Regardless

their

Paramahamsa Nithyananda

past

expertise or experience, this book will give every reader glimpses of the highest state and

experience

yoga.

We also welcome you to transform into of

this

experience

permanent

being,

through

state Inner

Awakening. Please refer to the back of the back for a detailed introduction to your Inner Awakening. ~ Nithyananda University Press

Asana Type

01 //SEATED

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

001

AGHORASANA Joga Pradipika-205-208

pUvR khae iÉiïka jae$ vahI ivix jae kIjE sae$, sb A<gurI muo BAHIH Aane muokae )…in s<puq kir Qane. ijÉa %liq talve xrE hawa<sae Aar<É puin krE, Aar<É kI i³ya hE ja$ ivixpUvR Ab v[aeR< sae$. diD hwelI muo pir kre diDn nasa A<guò xrE, sUyRsu va$ %ir Aane< siht maÇa k…<Ék QanE. cNÔ lÉÉÌQû kir vay %tare sm srIr nIkI ivix xare, jae ÊjE Svr Aar<É Qane< tae sb Svr ivix %liq Qane. pürva kaho bhiçrikä joé vähé vidhi jo kéjai soé | saba aìguré mukha bähari äne mukhako phuni sampuöa kari öhäne ||205|| jibhä ulaöi tälave dharai häthäàso ärambha puni karai | ärambha ké kriyä hai jäé vidhipürva aba varëo soé ||206|| dachi hathelé mukha pari kare dachina näsä aìguñöa dharai | süryasu väé uri äneà sahita mäträ kumbhaka öhänai ||207|| candra näòi kari väya utäre sama saréra néké vidhi dhäre | jo dujai svara ärambha öhäneà to saba svara vidhi ulaöi öhäne ||208||

TECHNIQUE Take all of the fingers away from the mouth and make a hollow like mouth. Turn the tongue and place it on the palate. Put right hand on the face and place the thumb towards the right nostril. Then inhale through the right nostril and after kumbhaka exhale through the left nostril. While inhaling again, inhale through the left and proceed in reverse order.

BENEFITS

This Meditative asana brings stability to the mind through withdrawing from the senses. This makes a complete energy circuit.

Yoga-Asanamala Sacitra (ms.)-39

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Āpta Pramāṇa

आप्त प्रमाण

002

ANASUYASANA I Joga Pradipika. 88-90

Aw AnsUya Aasn. . caEp$. diDn gaefae nIcae QanEva<vae take ^pr AanE, gaefa sa<ix imlavE ÉarI Aafa pd puin det psarI.87. dae% pd ke A¼‚ó jae$ dae^ kr te pkrE sae$, nasaiÔiò Acl kir rihye AnsUya Aasn yh kihye.88. .daeha. yh Aasn int hI krE dehI kÂn haey, jytram saxn ikyE raeg rhE nih kaey.89. .#it AnsUya Aasn. || caupaé || dachina goòo néco öhänai väàvo täke üpara änai | goòä sändhi milävai bhäré äòä pada puni deta pasäré ||87|| dou pada ke aìguñöha joé doü kara te pakarai soé | näsädriñöi acala kari rahiye anasüyä äsana yaha kahiye ||88|| ||dohä|| yaha äsana nita hé karai dehé kaïcana hoya | jayataräma sädhana kiyai roga rahai nahi koya ||89|| ||iti anasüyä äsana||

TECHNIQUE Place left knee above the right knee so that both the knees should touch each other. Extend the legs away from the body. Catch hold of the toes with opposite hands. Gaze at the tip of the nose.

BENEFITS

Engages moola bandha, abdominals and inner thighs Deeply opens and stretches hip flexors and glutes Relaxes entire back, spine and shoulders Increases blood flow to brain. Beneficial to lower body organs, improves menstrual and reproductive issues. Creates a complete energy circuit with hands clasped and legs crossed.

Yoga-Asanamala Sacitra (ms.)-44

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

003

ANILASANA Joga Pradipika. 346-347

Ainlasna dae% haw ÉUmpr Qanae køi[ jaif naiÉlg AanE, )[a dae% @esE ivix krE ipiò hweLyakI pir xrE.346. @esE rhE krakE pai[ xrE nasamXy Aai[, yasaE tpt imqe tn kerI jEtram àkq khE qerI. 347 . dou hätha bhümapara öhäno kahüëi jäòi näbhilaga änai | phaëä dou aisai vidhi karai piñöi hathelyäké pari dharai ||346 || aisai rahai karäkai päëi dharai näsämadhya äëi | yäsau tapata miöe tana keré jaitaräma prakaöa kahai öeré || 347 ||

TECHNIQUE Come to a full squat posture. Place the hands below the feet, palms facing down. Keep the arms straight, elbows joined together at the navel. (Option: If you cannot hold the squat position, you can sit on the ground). Fix the gaze at the nose. Remain in this pose 30 seconds.

BENEFITS

This reduces the bodily heat.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

004

ANJANI ASANA Joga Pradipika. 283-286

A<jin Aasn dae% krkI %ÉE htelI kaer vairlI mE le ÉelI, sae Aaga nE ÉUpir daoE maha nE A<guil imil raoe. 283. A<guò DIda raoE dae$ punh hwelI ipòI ju jae#, tapir mUlÖair iqk bEse b÷JyaE jugit krE @k bEse. 284. k…÷{ya mihlI Aaio imlavE haw %ÔsaE lGya rhavE, b÷rae la<ba pav psare )[a %XvR @fI ÉU xarE .285. A<guò Avr gul) maihla raoE juf(a krE nhI oula, saxE nasa iÔiò lga$ takae hrs raeg sb ja$. 286. aïjani äsana dou karaké ubhai hatelé kora värilé mai le bhelé | so ägä nai bhüpari däkhai mähä nai aìguli mili räkhe || 283 || aìguñöa chédä räkhai doé punaha hathelé piñöé ju joi | täpari müladväri öika baise bahujyau jugati karai eka baise || 284 || kuhuëyä mahilé äkhi milävai hätha udrasau lagyä rahävai | bahuro lämbä päva pasäre phaëä urdhva eòé bhü dhärai ||285 || aìguñöa avara gulapha mähilä räkhai juòyä karai nahé khulä | sädhai näsä driñöi lagä é täko harasa roga saba jäé || 286 ||

TECHNIQUE Sit with legs stretched keeping the heels on the ground and toes pointing upward. Place both the hands under the buttocks, palms facing upward and fingers closed together. Bring the elbows close to the body as much as possible Gaze at the center of the eyebrows.

BENEFITS

It cures trembling of the body

Yoga-Asanamala Sacitra (ms.)-69

Seated Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

005 ACALESVARA

006 BADDHA PADMASANA Hatha-tattva-kaumudi-VII.29

Navnatha 84 Siddhas-17

1. Sit with spine straight.

1. Place the feet on the thighs, each foot on the opposite side.

2. Place left foot on right thigh and right foot on left thigh.

2. Cross the hands behind the back and take hold of the toes. This is baddhapadmasana, the bound lotus. ~SriTattvaNidhi-33

3. Cross arms behind the back. 4. Hold big toes by both hands.

BENEFITS

Opens the groin. Stimulates the chest region, balancing the prana & breath.

Meditative asana. Engages the 3 bandhas. Alleviates diseases. Raises the apana up forcefully so it unites with the prana.This is difficult to be attained even by the wise.

Similar to gopicandrasan.

Baddhasana in Rudrayamalam (uttara-tantram) 23- 29, just Padmasana in Hatharatnavali III. 34, Gheranda Samhita II. 8

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

007

BADDHA PADMASANA Hatha-tattva-kaumudi-VII.29

Aw bÏpÒasn< vatk)JvradaE -vamaeêpir di][< c cr[< s<SwaPy vam< twa d]aeêpir piímen ivixna x&Tva kra_ya< †Fm!,A<guóaE ùdye inxay icbuk< nasa¢ma laekyedœ @tdœ Vyaix ivnazkair yimna< pÒasn< àaeCyte.29.

atha baddhapadmäsanaà vätakaphajvarädau -vämorüpari dakñiëaà ca caraëaà saàsthäpya vämaà tathä dakñorüpari paçcimena vidhinä dhåtvä karäbhyäà dåòham |aìguñöhau hådaye nidhäya cibukaà näsägramä lokayed etad vyädhi vinäçakäri yaminäà padmäsanaà procyate ||29||

TECHNIQUE Put the right foot over left thigh and left foot over right thigh.Bring the hands behind the back.By crossing the arms, firmly catch hold of the toes with the respective hands.Press the chin over chest.Fix the eyes at the tip of the nose. This is Baddha-Padmasana.

BENEFITS It removes diseases. Purifies the internal cavity (belly). Purifies eyes, speech, mind.

HSC-39

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

008

BALAGUNA ASANA Yoga-Asanamala Sacitra (ms.)-93

balguna Aasn Aas[ kaE gu[ jlibkarja$ bälagunä äsana äsaëa kau guëa jalabikärajä é

Place the left toes on the round and rest the buttocks on the left heel. Bend the right knee and place it vertically close to the chest. Rest the hands on respective knees and maintain an upright position of the trunk.

BENEFITS

Removes disorders caused by water (jala vikara).

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

009

BHADRASANA I Gheranda Samhita. II.9,10

ÉÔasnm! guL)aE c v&;[Syaxae VyuT³me[ smaiht> , pada¼‚óaE kra_yaÂ x&Tva c p&ódezt> . 9. jalNxr< smasa* nasa¢mvlaekyet! , ÉÔasn< Évedett! svRVyaixivnazkm! . 10.

bhadräsanam gulphau ca våñaëasyädho vyutkrameëa samähitaù | pädäìguñöhau karäbhyäïca dhåtvä ca påñöhadeçataù || 9 || jälandharaà samäsädya näsägramavalokayet | bhadräsanaà bhavedetat sarvavyädhivinäçakam || 10 ||

Sit with legs extended on the ground. Hold the ankles and draw them close in such a way that soles touch other. Keep the feet vertical resting on toes by passing hands under the ankle. Take hold of the feet with a finger lock. Adjust the outer part of ankles on the side of perineum. Apply Jalandhar bhandha by contracting the throat. Fix the gaze at the tip of the nose.

BENEFITS

Rids one of all diseases

BrYs-III. 11-12, Hatharatnavali III 30

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

010

BHADRAGORAKHA ASANA Joga Pradipika-131-133

dae^ pgwlI s<puq krE kaer vairlI ÉUpir xrE, kaer vairlI raoe @esE tapir mUlÖair bEse. 131. gaefa pIfI ÉUvpir daoE haw dae^ gaefa pir raoE, iÔiò iÇk…iq mXy ju QanE takaE gaeroÉÔ boanE.132. ya Aasn ke kIyete skl raeg Dy haey, )…n jaegI kae jyt khE oed n %pjE kaey. 133. doü pagathalé sampuöa karai kora värilé bhüpari dharai | kora värilé räkhe aisai täpari müladväri baise || 131 || goòä péòé bhüvapari däkhai hätha doü goòä pari räkhai | driñöi trikuöi madhya ju öhänai täkau gorakhabhadra bakhänai ||132 || yä äsana ke kéyete sakala roga chaya hoya | phuna jogé ko jayata kahai kheda na upajai koya || 133 ||

Sit on the ground. Bring the sole of the feet together with the toes and knees on the ground. Place the anus on the heels. Place the hands on the knees.

BENEFITS

Removes all diseases and gets rid of all worries.

Yoga-Asanamala Sacitra (ms.)-8

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

011

BHADRASANA II Darshanopanishad III-7 Verse from hathapradipika (10 Ch.) II. 37

अथ भद्रासनम् गुल्फौ च वृषणस्याधः सीवन्याः पार्श्वयोः क्षिपेत् पार्श्वपादौ तु पाणिभ्यां दृढं बध्वा तु निश्चलम् !३७! atha bhadräsanam gulphau ca våñaëasyädhaù sévanyäù pärçvayoù kñipet | pärçvapädau tu päëibhyäà dåòhaà badhvä tu niçcalam ||37||

One should place the two ankles under the scrotum adjacently to the perineum and hold the feet firmly with hands and remain steady.

BENEFITS

Removes all toxins. Bhadrasana is efficient in alleviating all diseases. Suggest bhadrasana to get rid of diseases caused by vitiation of kapha and vata. It also helps stabilizing the mind.

VS-I.79, Yuktabhavadeva-VI.10, HP(10ch)-II.37-38, Yogasiddhanta-candrika-II.46, Hatharatnavali-III.30, HSC-15; p.31-32; Darsanopanisad-III.7, SAU-I.3.8, HP(J)-I.53-54; Hathapradipika of Svatmarama-I.54

Seated Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

012 BADDHA KONASANA

013 BHADRASANA III SriTattvaNidhi-77

Yoga-rahasya of Srinatha-muni III.23

1. Sit with soles of the feet together and catch hold of the feet and pull the heels towards the bottom.

1. Place the left ankle on the right side of the perineum and the right on the left side of the perineum. 2. Hold the sides of the feet firmly with the two hands. This is bhadrasana, the fortunate asana. ~SriTattvaNidhi-77

BENEFITS

This is recommended for pregnant women. Opens & relaxes the hips/ groin muscles. Strengthens the abdominals & back. Stimulates the reproductive organs. Stimulates the root & heart chakra.

Removes all diseases & toxins.

Resembles bhadrasana i

Hatharatnavali III 9, 30

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

014

BHAGA ASANA I Joga Pradipika. 223-226

%lqa maeif pav dae bEse b÷rae jugit krE @k @ese, pavn mihla gul)… ju hae% k…la paoit lave sae%.223.\ ipiò pgwLya< kI puin jae$ hawasae maefE vh sae$, takae j<”inke Fig LyavE tasae itnkI ipiò lgavE.224. A<gurI A¢da paoTya< padkI jae$ rda paoTya Aane sae$, haw dae% gaefapir raoE iÔiò iÇk…qImXy daoE.225. paEn srl yasae< vhE s<ixvay imqI jay, ¢<iw ju àan Apan kI yasaE< turt nsay.226. ulaöä moòi päva dou baise bahuro jugati karai eka aise | pävana mahilä gulaphu ju hou kulä päkhati läve sou ||223|| piñöi pagathalyäà ké puni joé häthäso moòai vaha soé | täko jaìghanike òhagi lyävai täso tinaké piñöi lagävai ||224| aìguré agradä päkhatyäà pädaké joé radä päkhatyä äne soé | hätha dou goòäpari räkhai driñöi trikuöémadhya däkhai ||225|| pauna sarala yäsoà vahai sandhiväya miöé jäya | granthi ju präna apäna ké yäsauà turata nasäya ||226||

Bend the legs in the knees and arrange the ankles by the sides of the hips. Soles are upturned and toes are kept close with the help of hands. Place hands on knees. Fix the gaze between eyebrows.

BENEFITS

Helps free movement of prana. Gets rid of arthritis and join pain (sandhivata).

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

015

BHAGA ASANA II Yoga-Asanamala Sacitra (ms.) 46

pg %laqa maefI bEsE pga ka maihla gul) kªla pa;ta lgavE pDE pgwLya ka ipiò hawa SyaE maeif ja”a bairlI kanI Aa[I pgwlI pIiò lgavE meF %pir pgkI AagulI A¢ imlavE haw gaefa rai; †iò iÇk…iq Aas[ kaEgu[ pvn srl bhE àan Apan kI¢iw ;uqE s<ix ba$ ja$ paga uläöä moòé baisai pagä kä mähilä gulapha külä päñatä lagävai pachai pagathalyä kä piñöi häthä syau moòi jäghä bärilé käné äëé pagathalé péñöi lagävai meòha upari pagaké ägulé agra milävai hätha goòä räñi dåñöi trikuöi äsaëa kauguëa pavana sarala bahai präna apäna kégrathi ñuöai sandhi bäé jäé

Bring the soles of feet together and heels together and touch the toes at the navel. Place the hands on knees. Fix the eyes at the tip of nose

BENEFITS

Releases the granthis (blockages). Gives relief from sandhivata (joint pain).

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

016

BHAGA ASANA III Yogasanam (sachitra) Verse 23-24

vampa:[aERgud< SwaPy d]ai’œº< vamj”ne, mXymatjRNyguóE nasa†iò ïutI> ³mE>. CDa*jpei¾n< æuiv mnaelaTvaiSwr< mn>, @v<ivxasn< yÇ saxae Égasnm!.

Vaamapaarshnaugudam Sthaapya Dakshaanghrim Vaamajaghane | Madhyamaatarjanyagushthai Naasaadrishti Shruteeh Kramaih || Chchaadyajapejjinam Bhruvi Manolaatvaasthiram Manah | Evamvidhaasanam Yatra Saadho Bhagaasanam ||

Sit with left heel at the anus and right foot on the left thigh. Close the eyes with index fingers, nose with middle fingers, and ears with thumbs. Bring your awareness to the eye brow center. Meditate on the Master or Deity.

BENEFITS

Brings stability of mind.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

017

BHAIRAVASANA Hatharatnavali III 48

guL)aE sMpIf( caNyae=Ny< VyuT³me[aeiTwt< znE>. jaNvae> pañRgtaE hStaE d{fvdœ ÉErvasnm!.48. gulphau sampéòya cänyo’nyaà vyutkrameëotthitaà çanaiù || jänvoù pärçvagatau hastau daëòavad bhairaväsanam ||48||

Press the two ankles with each other and raise them up. Place the hands straight by the sides of the knees. This is bhairavasana. 48

BENEFITS

Improves both flexibility and strength of the ankles, feet and knees. Deeply opens hip flexors and groin. Engages abdominals and strengthens the back. Stimulates the reproductive and digestive organs. Chin mudra (representing the union of man and the Divine) completes the energy circuit, enhancing focus and concentration.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

018

BHAIRU ASANA I Yoga-Asanamala Sacitra (ms.)-34

ÉEé Aasn 1 dae% pgkI wLyakI maihlI kaEr imla# )[a pai[ %kfª mfª bEsE daENyaE @fI yaeinSwan ra;E dae% haw pIiQ paDE Aa[I kaksI krI kaQI pkif ra;E †iò naiÉ ra;E Aas[ kaE gu[ àhr @k Aasn saxE taE k…<flnI Aak…l hae$ icckI AavtI haey taE rh naf suÏ hae$ bhairu äsana 1 dou pagaké thalyäké mähilé kaura milä i phaëä päëi ukaòü maòü baisai daunyau eòé yonisthäna räñai dou hätha péöhi pächai äëé käkasé karé käöhé pakaòi räñai dåñöi näbhi räñai äsaëa kau guëa prahara eka äsana sädhai tau kuëòalané äkula hoé cicaké ävaté hoya tau raha näòa suddha hoé

Sit on the ground in squatting posture. Join both feet together and squat in such a manner that the heels are touching the perineum. Hold the hands at the back and sit upright. Fix the gaze at the navel.

BENEFITS

Overcomes hikka (hiccups) and awakens the kundalini.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

019

BHAIRÜ ÄSANA II Joga Pradipika. 95-100

ÉEê Aasn 2 mulÖar iqk bEisk xr$ vampd gud AaE<xaE kr$, @if A¢ gudatir xrE %XvR icqI A<guòtir krE. 95. gul) vairlaE kªlE AanE punh maihlaE ÉUpir QanE , b÷ir crn daihnaE jae$ ÿdE Aain lgavE sae$ .96. )[a p&ò kae ÿdE levE @fI naiÉmix puin devE, gaefa j<” ÉUim pir lavE A<tr haw @k QhravE. 97 . dae^ krkI ka<ksI raoE isoa ju saey, nasaiÔiò lga#ye ÉEé Aasn haey. 98. phr @k Aasn six AavE, k…<fknI Vyak…l haey xavE. vxt kle jae vdE n sae$, k<vl iÿda kaE suxae hae$. 99. itlI )IhaE gaelaE ja$,Aa<v hr sihf kI ju nsa$. nafI sbE sux hae$ rhE, gta dae; ju ÉEé dhE . 100. bhairü äsana 2 muladvära öika baisika dharaé vämapada guda aundhau karaé | eòi agra gudätari dharai urdhva ciöé aìguñöatari karai || 95 || gulapha värilau külai änai punaha mähilau bhüpari öhänai | bahuri carana dähinau joé hradai äni lagävai soé ||96 || phaëä påñöa ko hradai levai eòé näbhimadhi puni devai | goòä jaìgha bhümi pari lävai antara hätha eka öhaharävai || 97 || doü karaké käìkasé räkhai sikhä ju soya | näsädriñöi lagäiye bhairu äsana hoya || 98 || pahara eka äsana sadhi ävai | kuëòakané vyäkula hoya dhävai || vadhata kale jo vadai na soé | kaàvala hridä kau sudho hoé || 99 || tilé phéhau golau jäé |äàva hara sahiòa ké ju nasäé || näòé sabai sudha hoé rahai | gatä doña ju bhairu dahai || 100 ||

Place the left foot on the ground so as to touch the buttock on the left heel and the left knee on the ground. Place the right heel in a way to press the navel region, toes touching the chest. Raise both the arms keeping the body upright, interlocking the fingers. Fix the gaze at the tip of the nose.

BENEFITS

Removes abdominal disorders like enlargement of spleen, gulma etc. Purifies the nadis and releases the granthis (knots). Relieves from acidity and hiccups. Kundalini moves upwards and purifies the heart chakra.

Yoga-Asanamala Sacitra (ms.)-3

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

020

BHARADVAJA ASANA Yoga-rahasya of Srinatha-muni-VI.8,10

ÉrÖaj Aasn #danI giÉR[Ina< yaega_yasae ywa l”u, suoàsvlaÉay àaeCyte àa´ne piw. d{fpdmÉrÖajvIrv¿smain tu, Aasnain sda k…yaRt! sudI”ER> recpUrkE> . bharadväja äsana idäné garbhiëénäà yogäbhyäso yathä laghu | sukhaprasavaläbhäya procyate präktane pathi || daëòapadamabharadväjavéravajrasamäni tu | äsanäni sadä kuryät sudérghaiù recapürakaiù ||

Now, practicing the yogasanas for pregnant slightly(at ease/ without straining much) for smooth delivery will be told as earlier way. Danda, Padma, Bharadwaja, Veera, Vajra, sama these are to be practiced with Deep Exhalation.

BENEFITS

Recommended for women during the pre-conception period.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

021

BHIDOKA ASANA Joga Pradipika.184-188

iÉFaek Aasn àwm bEis dae% pav psarE kDuk %xRkae k…rfae fare, @f(a<mix Aa<trae raoe muÔ haw prma[ su daoE. 184. )[a %xRkae %cae raoe ova %ÉE gaefa me< Aane<, itnke mix jugt sae Qane . 185. kao dae% @esI ivix daoe gaefnkae ka<oa iFig raoe, haw dae% pdnmix tane itnkae %lq Ar bahir Aane . 186. itn kr ghE pgwlI dae% kaer varlI jane sae% , ÉUpir Aain llaq lgavE iÔiò iÇk…qImaih QhravE .187. #ih Aasnsae< tejrae tIjI palI ja$, %dr ivwa nase skl kaya inmRl way . 188. bhiòhoka äsana prathama baisi dou päva pasärai kachuka urdhako kuraòo òäre | eòyämmadhi äntaro räkhe mudra hätha paramäëa su däkhai || 184 || phaëä urdhako uco räkhe khavä ubhai goòä mem äneà | tinake madhi jugata so öhäne || 185 || käkha dou aisé vidhi däkhe goòanako käìkhä òhigi räkhe | hätha dou padanamadhi täne tinako ulaöa ara bähari äne || 186 || tina kara gahai pagathalé dou kora väralé jäne sou | bhüpari äni laläöa lagävai driñöi trikuöémähi öhaharävai ||187 || ihi äsanasoà tejaro téjé pälé jäé | udara vithä näse sakala käyä nirmala thäya || 188 ||

Sit with legs extended on the floor. Keep the heels apart about a cubit. Toes point upwardly. Bend the head forward reaching the armpits upto knees. Insert both hands under legs turning them take hold of feet from outside. Touch the ground with forehead. Gaze is directed at the center of eyebrows.

BENEFITS

This asana removes fever, all sorts of disturbances in the stomache and purifies the whole body. This practice overcomes fever, jaundice & abdominal.

Yoga-Asanamala Sacitra (ms.)-29

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

022

BHISRAKA ASANA Joga Pradipika. 197-203 (Misraka asana)

dae% pga<kI @fI jae$ gaefa)[ae< va[ae< )…in hae$, gaefa j<” Axr kir raoE Aafevah #sI ivix daoe.198. dae% @fI %xRhI mUlÖar ta%pr krE, puin A<julI hawa daoE ta<me )…in paelaeqkI daoe.199. p÷ca Ar A<gurIka A¢ tamE raoE, iDÔsm¢ A<gurI skl bdn me< kre< A<guò tEla data xre.200. vaeò s<può nIka raoe nasa A¢ †iò iwr daoE, b÷t! Ahar kIyae jae hae# Awva dae; AjI[R kae#.201. tae y÷ Aasn kre ju AaDE xrI daey Éaejn ke paDe, sUyR nafI pUre va$ muose tI puin rec kra$.202. iÉïk JyaE Ait jaer kravE jEse ïm deh me< pavE, tae Aahar kIyae haey je taE jr ÉSm haey sb tetae.203. yasae oasI kI ivwa laig n skE kaey, nasE Jvr ve la<juraE raegrht tn haey.204. dou pagäìké eòé joé goòäphaëoà väëoà phuni hoé | goòä jaìgha adhara kari räkhai äòeväha isé vidhi däkhe ||198|| dou eòé urdhahé müladvära täupara karai | puni aïjulé häthä däkhai tämme phuni poloöaké däkhe ||199|| pahucä ara aìgurékä agra tämai räkhai | chidrasamagra aìguré sakala badana meà karem aìguñöa tailä dätä dhare ||200|| voñöa sampuñöa nékä räkhe näsä agra dåñöi thira däkhai | bahut ahära kéyo jo hoi athavä doña ajérëa koi ||201|| to yahu äsana kare ju ächai dharé doya bhojana ke päche | sürya näòé püre väé mukhase té puni reca karäé ||202|| bhiçraka jyau ati jora karävai jaise çrama deha meà pävai | to ähära kéyo hoya je tau jara bhasma hoya saba teto ||203|| yäso khäsé ké vithä lägi na sakai koya | näsai jvara ve läïjurau rogarahata tana hoya ||204||

Sit on toes and place buttocks on heels. Spread knees sidewards on ground. Make a hollow of palms and place it on mouth. Keep thumbs under teeth and close the lips fix the gaze steadily at the tip of nose. Inhale through pingala nadi and exhale through mouth to the capacity.

BENEFITS

Digests excess consumption of food. One gets rid of cough and fever.

Known as misrikasana i, similar with sutra-danda NS 73, YogaAsanamala Sacitra (ms.)-38

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Āpta Pramāṇa

आप्त प्रमाण

023

BODHASHOKA ASANA Joga Pradipika. 220-222

dae% pgwlI ÉUprI xrE kaer maihlI @ese krE, kaer imla$ %kf bEse j<”a DatI A¢ invese . 220. VybUk gaefa %pir krE nasaiÔiò Acl le xrE , Éuja prspr pkfe dae$ ova< lagnI kQIn ju sae$. 221. b÷ir %ÉE Éuj kIju kla$ k¦a gaefa A¢ xrE lga$, yae Aasn cFtaE ju kravE m&gI AavtI kde n AavE.222. dou pagathalé bhüparé dharai kora mähilé aise karai | kora miläé ukaòa baise jaìghä chäté agra nivese || 220 || vyabüka goòä upari karai näsädriñöi acala le dharai | bhujä parasapara pakaòe do é khaväà lägané kaöhéna ju soé || 221 || bahuri ubhai bhuja kéju kaläé kaøä goòä agra dharai lagäé| yo äsana caòhatau ju karävai mågé ävaté kade na ävai ||222 ||

Squat with feet on the ground and knees pressed on chest. Rest the chin on knees. Cross the forearms and hold opposite knees. Keep the gaze at the tip of the nose.

BENEFITS

With time prevents stroke from hysteria (mrgi).

Yoga-Asanamala Sacitra (ms.)-45

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

024

CARPATACOKASANA Joga Pradipika-254- 255; Yoga-Asanamala Sacitra (ms.)-56, AYG-41

cpRqcaek- Aasn dae% pgwlI s<puq xare Aaga ne kr jaery sare , gaefa ÉUsaE lgta raoe haw dae% gaefapir daoE . 254. Aa<io maihlI %pir QanE gaefa daiv ÉUimpir tanE , iÔiò iÇk…qI raoE gae$ crpqcaEk khavE sae$ . 255. A[Rc³ s<ju mu´ nr ictvn krE ju kaey , nEninkae nasE itimr jaeit n&mlI haey . 256. carpaöacoka- äsana dou pagathalé sampuöa dhäre ägä ne kara joraya säre | goòä bhüsau lagatä räkhe hätha dou goòäpari däkhai || 254 || äìkhi mähilé upari öhänai goòä dävi bhümipari tänai | driñöi trikuöé räkhai goé carapaöacauka kahävai soé || 255 || arëacakra saïju mukta nara citavana karai ju koya | nainaniko näsai timira joti nåmalé hoya || 256 ||

Bring the soles together in such a way that the knees come to ground. Place the hands on knees and press them down. Fix the gaze in between the eyebrows.

BENEFITS

It improves eyesight, and removes heat from the eyes.

Seated Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

025 CARMA RAVALA ASANA Navnatha 84 Siddhas-65

1. Sit with legs extended. 2. Bend the knees and bring feet to the chest by holding the toes with both the hands.

BENEFITS Balances the breathing which calms the mind & body. Opens the groin & brings energy into the heart region.

Similar to gopi-canda-asana i, Joga Pradipika 271- 273, AYG 52, YogaAsanamala Sacitra (ms.) 65

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Āpta Pramāṇa

आप्त प्रमाण

026

CINAKIPAVA ASANA Yoga-Asanamala Sacitra (ms.)-63

icngIpav Aasn dae% pgakI yefI xrtI ligva meF lgavE pgwlI mahlI kaEr A<guQakI six sUix jaefE bairil kaer )na ;uLya ra;E kh{ya kI maihlI s<xI gaefa %prI ra;E hawa kI A<gulI ipiò xrtI qekE A<guQa A¢ DIdae xrtI lgavE AgULya ka A¢ maih kanI ra;E iÔiò nasaA¢ Aas[ kaEgU[ nag pvnb<x hae$

cinagépäva äsana dou pagäké yeòé dharaté lagivä meòha lagävai pagathalé mähalé kaura aìguöhäké sadhi südhi joòai bärili kora phanä ñulyä räñai kahaëyä ké mähilé sandhé goòä uparé räñai häthä ké aìgulé piñöi dharaté öekai aìguöhä agra chédo dharaté lagävai agülyä kä agra mähi käné räñai driñöi näsä agra äsaëa kaugüëa näga pavanabandha hoé

While sitting on ground, draw legs close to the seat in such a way that heels comes together and goes apart. Bend the arms and place elbows on respective knees. Keep the back of hands and fingers on ground in supine position. Direct gaze at tip of nose.

BENEFITS

Controls movement of Naga vayu.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

027

CITRA(KA) ASANA Yoga-Asanamala Sacitra (ms.)-63

icÇ Aasn àwm pgwlI s<puq krE punh jugit @esI ivStre , fa$ kø[I maihlI s<ix tapir dae% @fI b<x .278. )[a jugm frwkir raoE b÷ir jugit @esI ivix daoE , b÷ir pgwlI mhlI kaer sIs lgave kirkE jaer . 279. @fI punh llaq ju daoE A<gurI hwerI )[a ju raoE , diDn ÉujkI hwelI jae$ glE lgavE s<puq sae$ . 280. A<gurI skl krE #h Éay diD paotI xrE su Aa$ , k÷[I naiÉ suix le AavE takae %ÔhI Aain lgavE . 281. pwrI haevE peqmE ya Aasn sae jay , guémuo saxn kIijye nasa iÔiò lgay . 282. citra äsana prathama pagathalé sampuöa karai punaha jugati aisé vistare | òäé kahüëé mähilé sandhi täpari dou eòé bandha ||278 || phaëä jugama òarathakari räkhai bahuri jugati aisé vidhi däkhai | bahuri pagathalé mahalé kora sésa lagäve karikai jora || 279 || eòé punaha laläöa ju däkhai aìguré hatheré phaëä ju räkhai | dachina bhujaké hathelé joé galai lagävai sampuöa soé || 280 || aìguré sakala karai iha bhäya dachi päkhaté dharai su äé | kahuëé näbhi sudhi le ävai täko udrahé äni lagävai || 281 || patharé hovai peöamai yä äsana so jäya | gurumukha sädhana kéjiye näsä driñöi lagäya || 282 ||

Bring the soles of the feet together behind the head. Soles touch the head & heels point to forehead. Raise the left arm straight up. Right arms encircles the neck while elbow touches the navel. Gaze at tip of nose.

BENEFITS

Removes gallstone or gallbladder stone.

Seated Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

028 DANDASANA I

029 DATTA DIGAMBARASANA Joga Pradipika (sanskrit manuscript No.24099 deposited in The British Library London)-49

Hema-candra yoga-sastra of Hema-candracaryaIV.131, TV-II.46, Yoga-siddhanta-candrika-II.46, Yoga-cintamani of Sivananda Sarasvati-II,p.75, Yoga-cintamani(Godavara Misra)-II, Yoga-pradipah-XV.81, NPu-33:114, BrNPu, SnS, SBV-II.45, VB-II.46

1. Sit on the ground. 2. Bend the left knee and put left foot on the right side.

1. Sit with the legs together and extend out.

3. Bend the right knee and put the right foot on the left side.

2. Ground the legs firmly to the floor.

4. Hold the feet firmly with opposite hands. 5. Gaze at the spot between the eyebrows.

BENEFITS Foundation asana for all seated postures. Engages & strengthens all core muscles & back. Streches the hamstrings, spine, chest & shoulders. Improves body alignment, posture, stamina & stability. Beneficial to the reproductive organs & during pregnancy. Grounds the body & calms the mind. Dissipates stress, tension & anxiety. Brings focus inwards & develops body awareness. Opens root chakra.

BENEFITS Meditative asana. Opens the hips & pelvic muscles. Strengthens the back. Stimulates the reproductive organs & lower limbs. Creates a complete energy circuit, bringing your attention & focus inwards. Awakens the kundalini.

Same as nihsvasasana.

Similar to gomukhasana, Joga Pradipika 246-249, Yoga-Asanamala Sacitra 54

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

030

DHANANTARA ASANA Yoga-Asanamala Sacitra (ms.)-70

xnNtr Aasn pUrbibix pir hawakI kaksI SyaE )[a ;ra maefI pgakI AagulI Ai¢ meFu lgavE pgw maihlI kaEr xrtI ra;I yefI AaganE ra;E gaefa xrtI lGya ra;E haw gaefa ra;E iÔiò nasa A¢ Aas[ kaEgu[ ye Aasn su gudaän ja$

dhanantara äsana pürababidhi pari häthäké käkasé syau phaëä ñarä moòé pagäké ägulé agri meòhu lagävai pagatha mähilé kaura dharaté räñé yeòé ägänai räñai goòä dharaté lagyä räñai hätha goòä räñai driñöi näsä agra äsaëa kauguëa ye äsana su gudäbrana jäé

Sit on the ground Bring soles of the feet together. Form a finger-lock and holding the toes in it pull the feet closer to the perineum. Turn the toes backward put the feet under the buttocks. Rest the hands on knees respectively. Gaze at the tip of the nose.

BENEFITS

Overcomes piles.

Sana-yoga-grantha-62

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

031

DHANURASANA I Hathapradipika II.11

Aw xnurasnm! pada¼‚óaE tu pai[_ya< g&ihTva ïv[avix, xnurak;R[< k«Tva xnurasnmuCyte.11.

atha dhanuräsanam pädäìguñöhau tu päëibhyäà gåhitvä çravaëävadhi | dhanuräkarñaëaà kåtvä dhanuräsanamucyate ||11||

The big toes are caught with the hands and are pulled up to the ears (alternatively). Thus one assumes the shape of a stretched bow. This is called dhanurasana.

BENEFITS

This asana purifies nadis and overcomes inertia.

Hatharatnavali III.51, KKH-51, same as akarna dhanurasana

Seated Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

032 DHANURASANA III SriTattvaNiddhi-109

1. Take the tips of the toes with the two hands and touch the ears with the toes.This is dhanurasana, the bow. ~SriTattvaNidhi-109

BENEFITS Overcomes inertia. Purifies the nadis. Strengthens the abdominals, back, legs & feet. Stretches the hips & pelvic muscles.

Jaipur Central Museum-7157

Seated Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

033 DURVASA ASANA

034 DVIBHUJASANA Sri-yoga-kaustubha-45

Yoga-Asanamala Sacitra (ms.)-87; sana-yoga-grantha-82.

1. Legs like gomukhasana & fingertips right hand to middle joint left fingers.

1. Put the legs on shoulders respectively. 2. Surround the lower legs with arms and hold the neck with hands.

2. Hands supine on genitals, gaze at the point between the eyebrows.

BENEFITS

This practice cools down bodily heat.

This asana promotes high flexiblity of the hips. Massages and tones the abdomen and visceral organs such as the pancreas.

Cf dhenukasana

Same as hasta-bhujjasana of Sacitra Cauryayasin Asane-59 Same as dvihastabhujasana of Sri-yoga-kaustubha-98

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

035 EKA PADA SIRASANA Sacitra Vyavaharika Yoga-26,p.349

1. While sitting take hold of one leg and place it on the neck. 2. Place hands either on ground or join them on the chest.

BENEFITS This asana promotes spine, hips and legs flexiblity to a great extent. Increase blood flow and enrich the hemoglobin levels. Recommended for people with anemia and nervous trembling problems. Improves digestion. Detoxification for the body. Improves breathing.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

036

GARUDASANA I Gheranda Samhita II.37

j’œ”aeé_ya< xra< pIf( iSwrkayae iÖjanuna, janUpir kryuGm< géfasnmuCyte.36. jaìghorubhyäà dharäà péòya sthirakäyo dvijänunä | jänüpari karayugmaà garuòäsanamucyate ||36||

Press the ground with both the thighs and knees, keep the body steady and sit with both hands on the knees. Strengthens muscles, tones the nerves, and loosens joints of the shoulders, arms and legs.

BENEFITS

Improves blood circulation in legs, digestion and gas problems. Helps with symptoms of menopause. Improves posture.

BrYs-III.44; HS-asana-44

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

037

GOMUKHASANA Darshano Upanishad III.3-4, verse from Hathapradipika

II.6

अथ गोमुखासनम् सव्ये दक्षिणगुल्फं तु पृष्ठपाश्र्वे नियोजयेत! ् दक्षिणेऽपि तथा सव्यं गोमुखं गोमुखाकृतिम्! ६ atha gomukhäsanam savye dakñiëagulphaà tu påñöhapärçve niyojayet | dakñiëe’pi tathä savyaà gomukhaà gomukhäkåtim ||6||

One places the right ankle by the side of the left hip and the left ankle by the side of the right hip, thus imitating the shape of the head of a cow.

BENEFITS

This asana brings control on apanavayu if properly apply mulabandha. Also it overcomes bhagandara(fistula) and arsa (piles). Helps in sciatica, enhances the working of the kidneys, thereby helping those with diabetes. It also works the chest muscles and helps in treating sexual ailments. Practicing this asana regularly can reduce stress and anxiety.

Hatharatnavali.III-53, Gheranda Samhita.II-16, HSC-35

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

038

GOPICANDASANA Yoga-äsanamälä sacitra - 65

gaeipcNd Aasn pUrb ibix pgak A<guQa k<Qkªp ra;E yefI ihrd lgavE ka<gsI @ef(a AagUlI pir ra;E iÔiò nasa A¢ Aas[ kaEgu[ $fI pIglakI pvn w<b jal<xrb<x lagE (YMS 65)

gopicanda äsana püraba bidhi pagäka aìguöhä kaëöhaküpa räñai yeòé hirada lagävai käìgasé aiòyä ägülé pari räñai driñöi näsä agra äsaëa kauguëa éòé pégaläké pavana thamba jälandharabandha lägai (YMS 65)

Sit on the floor joining the soles and holding the toes making a fingerlock. Raise the feet and arrange the toes in the groove at the throat and heels touching the chest. Rest the chin on the fingerlock and fix the gaze at the tip of the nose.

BENEFITS

Helps in Jalandhara Bandha and successful with Ida and Pingala Nadis.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

039

GORAKH(JAN)JALI ASANA Joga Pradipika 85-87;

gaerojalI Aasn àwm! hI ^ÉaE haey b÷ir nIcaE puin haevE , dae% kr dae% j<” mix nIkI ivx paEcE . b÷ir dae% Éuj snE j<” bahr le AanE , nasaiÔiò lga# kaksI naiÉ ju QanE . 85. brs @k lg saixyE bEiQk ^kfu haey , snE snE cFtae kre gaerojalI saey . 86. äüÖar k…<fil tjE Aé puin sUxI haey , icmTkar tnkE mhI saixk deoe saey . 87. gorakhajälé äsana pratham hé übhau hoya bahuri nécau puni hovai | dou kara dou jaìgha madhi néké vidha paucai || bahuri dou bhuja sanai jaìgha bähara le änai | näsädriñöi lagäi käkasé näbhi ju öhänai || 85 || barasa eka laga sädhiyai baiöhika ükaòu hoya | sanai sanai caòhato kare gorakhajälé soya || 86 || brahmadvära kuëòali tajai aru puni südhé hoya | cimatkära tanakai mahé sädhika dekhe soya || 87 ||

Be seated in a squatting position. Insert the hands in betweeen the thighs and calf muscles. Interlock the fingers. Rest the palm on the navel. Fix the gaze at the tip of the nose. Remain in this position for 30 seconds.

BENEFITS

Gives extraordinary benfits to human body. With the practice of this asana for 1 year, kundalini is awakened and some divine miracles experienced.

Darshano Upanishad III.3-4, Hatharatnavali.III-53, Gheranda Samhita.II-16, HSC-35

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

040

GORAKSHASANA Gheranda Samhita-II 24-25

janUvaeRrNtre padavuÄanaE Vy´s<iSwtaE, guL)aE caCDa* hSta_yamuÄana_ya< àyÆt>.24. k{Qs»aecn< k«Tva nasa¢mvlaekyet!, gaer]asnimTyah yaeigna< isiÏkar[m!.25.

jänürvorantare pädävuttänau vyaktasaàsthitau | gulphau cäcchädya hastäbhyämuttänäbhyäà prayatnataù ||24|| kaëöhasaìkocanaà kåtvä näsägramavalokayet | gorakñäsanamityäha yoginäà siddhikäraëam ||25||

Keep the toes of both the feet in a hidden manner in the middle of both thighs and knees. Holding both heels with both hands, contract the throat and fix the gaze at the nosetip. This gorakshasana enables yogis to attain siddhi. Focuses the mind to achieve a state of concentration.

BENEFITS

Enables yogis to attain siddhi. Focuses the mind to achieve a state of concentration.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

041

GRDHRASANA Matsyendra-samhita III.25-27

g&Øasn @tSya¼‚óyaemURle kpURre siÚvezyet! , pirvTyR kraE Sp&q vav¼‚lItlgaeipta . 25. A¼‚lIp&óyaehetu icbuk< siÚxapyet! , A¼‚óaE srlae k«Tva talumUlsmaiïtaE . 26. †Tva iSwrmna ÉUTva g&Øasnimd< prm , svRdae;]ykr< svaeRpÔvnaznm! . 27. gådhräsana etasyäìguñöhayormüle karpüre sanniveçayet | parivartya karau spåöa vävaìgulétalagopitä || 25 || aìgulépåñöhayohetu cibukaà sannidhäpayet | aìguñöhau saralo kåtvä tälumülasamäçritau || 26 || dåtvä sthiramanä bhütvä gådhräsanamidaà parama | sarvadoñakñayakaraà sarvopadravanäçanam || 27 ||

Be seated in Padmasana. Place the elbows on the toes. Let the fingers be interlocked. Rest your chin on the knuckles. The thumbs should press the throat.

BENEFITS

Brings all doshas (humural disorders) including mental and physical back to balance.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

042 GVALIPAVA ASANA II Yogasana Mala Sacitra-57

1. In seated position put the soles of the feet together, while knees come on the ground. 2. Heels are not touching each other. 3. Apply Jalandhara-bandha, chin in the depression of the throat. 4. Gaze is fixed at the tip of the nose.

आप्त प्रमाण

043 KANDA PIDA(NA)ASANA I Yoga Marga Pradipika-18

1. In seated position bend the legs in knees. 2. Place the soles together and turn the feet while holding them in hands. 3. Place heels below the navel. 4. Push the knees closer and put hands on respective knees.

BENEFITS This facilitates jalandhara bandha.

BENEFITS Strengthens the legs and removes swelling and discomfort.

Also called urdhva-kamalasana YMS 106, Cf padma-nabhi-bandhasana.. similar to siddhijivi asana YMS 105

Seated Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

044 KANERI ASANA

045 KANTHADI ASANA Navnatha 84 Siddhas-14

Navnatha 84 Siddhas-13

1. In seated position place the right foot at the base of left thigh.

1. In seated position with feet apart.

2. Bend the left leg and place left heel over right knee.

2. Legs are bend at the knee spread sideward on the ground.

3. With your upper body turn towards left while placing the right elbow to the outside of the left knee. Twist your upper body to the left and gaze forward.

3. Place the hands on chest in anjali mudra, salutation.

4. Catch the left toes by right hand. 5. Left hand catches the left ear.

BENEFITS

Improves flexibility of the spine & functioning of the spinal cord. Removes tension & stress in the hips, back, chest & shoulders. Corrects postural alignment.

Activates the kundalini energy in the lower chakras.

Same a kubanasana, Cf matsyendrasana i

Cf utkatasana iii

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

046

KAPILASANA Joga Pradipika-310-312, Yoga-Asanamala Sacitra (ms.)-78, sanayoga-grantha-73, Hathapradipika (ms.) Siddhanta-MuktavaliII.96

kiplasn %ÉE pgwlI sm QhravE itnkI maihlI kaer imlavE , )[apai[ %kf haey bEsE @fI dae % jaein invEse . 310. gaefa dae% ÉUim lgavE smsrIr nIka QhravE , hSt dae% gaefapir raoE nasaiÔiò Acl kir daoE . 311. ya Aasn ke kIyete AaDI haey Apan , vIrj wme dehmE< kb÷ n pavE jan . 312. kapiläsana ubhai pagathalé sama öhaharävai tinaké mähilé kora milävai | phaëäpäëi ukaòa hoya baisai eòé do u joni nivaise || 310 || goòä dou bhümi lagävai samasaréra nékä öhaharävai | hasta dou goòäpari räkhai näsädriñöi acala kari däkhai || 311 || yä äsana ke kéyete äché hoya apäna | véraja thame dehamaià kabahu na pävai jäna || 312 ||

Sit on the toes with the feet together and heels under the perineum. Place knees on the ground by spreading them sidewards and rest the hands on the respective knees or hold them at chest. Sit upright and direct the gaze at the tip of nose.

BENEFITS

Apana Vayu is purified and seminal discharge is controlled.

YMS-78

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

Śāstra Pramāṇa

आप्त प्रमाण

शास्त्र प्रमाण

047 KHECARA ASANA Navnatha 84 Siddhas-47; Rudrayamalam (uttara-tantram)-23:64;

1. In seated position right heel is close to perineum, knee touches the ground. 2. Bend left leg in knee, foot is close to perineum, knee is raised close to chest. 3. Place hands on knees.

BENEFITS Strengthens back & abdominals. Develops balance, stability & focus. Relaxing to both body & mind.

NS 47

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

048

KURAKATA ASANA Joga Pradipika 325-327

k…rkq Aasn dae% haw pg bahr LyavE gaefa nIce le QhravE , AaMha< saMha< @esE krE Aaps me< kaeh[I pkrE . 325. %ÉE haw kI %ÉE kla$ gaefakI kaoa< de Aa$ , @esE daiv %kf bEsE nasa A¢ iÔiò rhE jEsE . 326. jae kdaic kø Éa<itkI haey pasLya< vay , ya AasnsaE jEt kih idvs tIn mE jay . 327. kurakaöa äsana dou hätha paga bähara lyävai goòä néce le öhaharävai | ämhäà sämhäm aisai karai äpasa meà kohaëé pakarai || 325 || ubhai hätha ké ubhai kaläé goòäké käkhäà de äé | aisai dävi ukaòa baisai näsä agra driñöi rahai jaisai || 326 || jo kadäci kahü bhäntiké hoya päsalyäà väya | yä äsanasau jaita kahi divasa téna mai jäya || 327 ||

Sit in a squatting position. Raise your knees. Insert the hands in between the thighs and calf muscles. Take hold of the opposite elbows with hands. Fix the gaze at the tip of the nose. Be balanced in this position for 30 seconds.

BENEFITS

The accumulation of vayu of various kinds in the extremities (ribs) Is warded off within three days. Brings relief from rheumatism (vata) effecting the ribs (or ribcage)

YMS-78

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Āpta Pramāṇa

आप्त प्रमाण

049

KURMASANA 1 Hathapradipika of Svatmarama II-8

gud< inyMy guL)a_ya< VyuT³me[ smaiht>, kªmaRsn< Évedetidit yaegivdae ivÊ>.8.

gudaà niyamya gulphäbhyäà vyutkrameëa samähitaù | kürmäsanaà bhavedetaditi yogavido viduù ||8||

Sit having the ankles pressed well under the anus in an everted manner; one remains steady. Yoga experts call this kurmasana.

BENEFITS

Strengthens the quadriceps, abdominals, back. Increases flexibility to the feet and ankles. Relieves all 80 types of Vata disorders. Improves digestion, relieves flatulence and constipation. Cures varicose veins. Relieves knee pain.

gheranda-samhita II. 32

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

050

MACCANDRA ASANA I (MACCENDRA) Joga Pradipika-91-94

m½eNÔ Aasn 1 vam j<”pr diD QanE vamhSt ipiò ids Aane , b÷rae dDn pd hE jae$ takI nlI ju pkrE sae$ . 91. vam crn puin @esE krE diDn gaefa ^pr xrE , b÷raE diDn hSt hE jae$ vam j<” pir Aane sae$ . 92. vahir lekir @esE rhE vam )[a kI kaer ju ghE , iÇk…qI iÔò Acl pr raoE raeg mD<Ô su @esE ÉaoE . 93. Ai¶ àbl yate bFe suxI k…<fil haey , pvn A_yas yamE krE raeg rhE n kaey . 94.

maccendra äsana 1 väma jaìghapara dachi öhänai vämahasta piñöi disa äne | bahuro dachana pada hai joé täké nalé ju pakarai soé || 91 || väma carana puni aisai karai dachina goòä üpara dharai | bahurau dachina hasta hai joé väma jaìgha pari äne soé || 92 || vähari lekari aisai rahai väma phaëä ké kora ju gahai | trikuöé driñöa acala para räkhai roga machandra su aisai bhäkhai || 93 || agni prabala yäte baòhe sudhé kuëòali hoya | pavana abhyäsa yämai karai roga rahai na koya || 94 ||

Sit on the ground with the right foot on the left thigh. Fold the left arm so as to catch the right foot through the back. The right hand is placed on the left thigh. Fix the gaze between the eyebrows.

BENEFITS

Increases the Gastric fire, brings relief from all the diseases. Raises the Kundalini shakti.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

051

MACCANDRA ASANA III yoga-äsanamälä sacitra 28

m½NÔ Aasn 3 bEsI kir dae^ kaxE ra;E AaqI krI dae^ haw kI muQI nIcE jIm[I ^pir ra;I je y÷ Aasn saxaE taE pUrb raeg ja$ Aaer jaegeSvur @k ibix Aaer krE kaQa gaeø pav rait iÉjaey rsE àwm je Aap[I Xyan AaEr xar[a krtaE hae$ saE krE àÉait krE v ta pIDE gaeha kI tItI cabE tae ^pir AJya kae Êx turt kaE pIbE Ar yø Aas[ saxE init àit $sI jugtI krE pDE saxta saxta Cyair phEr kaE Aas[ saxE tae m&it jItba smwR hae$ maccandra äsana 3 baisé kari doü kädhai räñai äöé karé doü hätha ké muöhé nécai jémaëé üpari räñé je yahu äsana sädhau tau püraba roga jäé ora jogesvura eka bidhi ora karai käöhä gohü päva räti bhijoya rasai prathama je äpaëé dhyäna aura dhäraëä karatau hoé sau karai A karai va tä péchai gohä ké tété cäbai to üpari ajyä ko dudha turata kau pébai ara yahü äsaëa sädhai niti prati ésé jugaté karai pachai sädhatä sädhatä cyäri pahaira kau äsaëa sädhai to måti jétabä samartha hoé

Sit on floor. Take both feet over respective shoulders and then cross the feet behind the neck. Form fists of hands and place them one over the other on the ground infront.

BENEFITS

Offer relief from (premature death).

Same as purvasana.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

052 MAHAMUDRA ASANA II

053 MAKADA ASANA II Yoga Asana Mala Sacitra-42

Yoga Asana Mala Sacitra-100

1. Sit with the left heel at the perineum.

1. Squat on the ground with feet together.

2. Put the right heel on the navel.

2. Bring the knees up vertically to the chest.

3. Close ears, eyes and mouth with fingers.

3. Keep the soles of the feet grounded on the floor. 4. Press the heels against the anus. 5. Hold the knees with hands. 6. Gaze at the center between eyebrows.

BENEFITS

Stimulates the kundalini energy. Brings attention inwards by withdrawing from the senses.

Stimulates internal organ functioning and releves excess vata acummulaed in the digestive system.

Same as pithasana

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

054

MAKADA ASANA Joga pradépikä 125-127

makf Aasn dae^ pgwlI s<puq Aane itnkI ipiò ÉUimpir QanE , mUlÖar @f(a<pir Lyave mUf haw %ca QhravE . 125. dae% krkI A<gurI jae^ vtoa< Aain lgavE sae^ , oaij oujavn kI JyU< krE iÇk…qI iÔiò Acl kir xrE . 126. xrnsu kb÷ na icgE Ai¶v&iÏ Ait haey , veg wmE Aé %drsux makf ke gun saey . 127. mäkaòa äsana doü pagathalé sampuöa äne tinaké piñöi bhümipari öhänai | müladvära eòyämpari lyäve müòa hätha ucä öhaharävai || 125 || dou karaké aìguré joü vatakhäm äni lagävai soü | khäji khujävana ké jyüà karai trikuöé driñöi acala kari dharai || 126 || dharanasu kabahu nä cigai agnivåddhi ati hoya | vega thamai aru udarasudha mäkaòa ke guna soya || 127 ||

Join the two soles in such a way that back side of the feet touches the ground. Place the anus on the heels. Folding the hands raising upto shoulder height, put the fingers near the armpit and imitate as if scratching (like a monkey). Gaze between the eyebrows.

BENEFITS

Gastric fire is increased, abdomen is purified. Peristaltic movement is controlled and practitioner will never fall sick.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

055

MANDUKASANA I Gheranda Samhita-II.33

padtlaE p&ódeze A¼‚óe Öe c s<Sp&zet!, januyuGm< purSk«Ty saxyeNm{fukasnm!.33.

pädatalau påñöhadeçe aìguñöhe dve ca saàspåçet| jänuyugmaà puraskåtya sädhayenmaëòukäsanam ||33||

Bring both feet to the back, join the big toes and keep both knees in front.

BENEFITS

One feels fresh after the practice of this asana. Semen is preserved.

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

056

MANDUKASANA II Hatharatnavali III. 55

p&ó< sMpIf( guL)a_ya< jaNv<ge svlyak«it>. hStaE padtle i]ÝaE m{fªk< paddae;ùt!.55.

påñöhaà sampéòya gulphäbhyäà jänvaìge savalayäkåtiù || hastau pädatale kñiptau maëòükaà pädadoñahåt ||55||

The ankles are placed under the buttocks. The knees are kept wide apart. Hands are placed under the feet. This is mandukasana, which removes diseases of the legs.

BENEFITS

Removes diseases of the legs.

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

057 MILAPA ASANA Navnatha 84 Siddhas-61

1. Sit on the ground. 2. Cross the legs and bring the feet on the opposite thighs near the knees. 3. Turn the soles of the feet facing up.

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

058 MUKTA PADMASANA II Jaipur Central Museum-7139

1. Cross the leg and put the feet on opposite thighs. 2. Hold the feet from below with opposite hands underneath.

4. Rest the hands on the knees respectively with the palms facing up.

BENEFITS Meditative asana. Regular practice tmorbidities (vikaras).

100

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

059 MUKTA PADMASANA III Jaipur Central Museum-7140

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

060 MUKTA PADMASANA IV Jaipur Central Museum-7141

1. Bend the left knee and put the left foot on the right groin.

2. Bend the right knee and put right foot on the left knee.

3. Res t the hands on the right knee.

3. Put the left hand on right knee and the right arm on the left.

BENEFITS Meditative asana. Regular practice removes diseases of morbidities (vikaras).

101

102

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

061

MUKTASANA I Darshano Upanishad III.8-10, Sanskrit verse from Gheranòa-samhita

II. 11

mu´asnm! payumUle vamguL)< d]guL)< twaepir , izraei¢vasm< kay¡ mu´asn< tu isiÏdm! . 11.

muktäsanam Paayu-moole Vaama-gulpham Daksha-gulpham Tathopari | Samakaaya-Shiro-Greevam Muktaasanam tu Siddhidam || II.11 ||

Place the left heel at the root of the organ of generation and the right heel above that. Sit straight, keep head and neck in line with the body. This posture is called the muktasana.

BENEFITS

Practice leads to perfection or siddhis. Prepares for meditation or deep relaxation. Open of the hips, groin, thighs and low back Abdominals are engaged and the spine is aligned, lifted and lengthened. A good tension and stress reliever, calms the mind and body.

BrYs-III.13,

103

104

Seated Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

Śāstra Pramāṇa

आप्त प्रमाण

शास्त्र प्रमाण

062 MUKTASANA II

063 NARA(NR)SIMHASANA

Darshanopanishad III.9

Joga Pradipika-303-305, sana-yoga-grantha-70, Yoga-Asanamala Sacitra (ms.)-75

1. Put the left heel above the generative organ.

1. Bring heals together and sit on upright feet. 2. Place the hands on the ground near the toes. Keep the thumbs together and spread the fingers.

2. Put the right heel above the left. 3. Put the hands on lap.

3. Open the mouth widely and stick out your tongue. 4. Fix the gaze at the tip of the nose.

BENEFITS

Meditative asana. Regular practice removes diseases of morbidities (vikaras).

Overcomes diseases and toxins. All nadis function properly. Strengthens the legs, feet & ankles. Purifies the visshudi chakra.

Same as siddhasana

105

Cf Yoga- simhasana. Similar to simhasana i

106

800 Traditional Asanas // Nithayanada Yoga

Śāstra Pramāṇa

शास्त्र प्रमाण

Seated Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

064 PADMASANA

065 PADMASANA II

Kirana Agama Yoga Pada v.7

Yoga-kundalyupanisad-132,183, Siva Samhita-III.20,42

1. Joining the two legs obliquely with each other and placing them on the thighs so as the sole of each foot faces upwards.

1. Place the left foot on the inner right thigh 2. Place the right foot on the left thigh 3. Place the hands on the knees, palms facing up. 4. Sit up straight.

BENEFITS Primordial meditative posture. According to Shastra Pramana, padmasana destroys all diseases.

107

108

800 Traditional Asanas // Nithayanada Yoga

Śāstra Pramāṇa

शास्त्र प्रमाण

066 PADMASANA III Siva Samhita-III.88-89

1. Sit up straight. 2. Place the left foot on the inner right thigh.

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

067 PADMASANA IV Hatha-Pradipika (vritti) 80

1. Sit up straight. 2. Place the left foot on the inner right thigh.

3. Place the right foot on the left thigh.

4. Place the hands on lap one on top of the other.

4. Fold the hands in Anjali Mudra in front of the heart.

BENEFITS Padmasana is the destroyer of all diseases.

109

BENEFITS Primordial meditative posture. According to Shastra Pramana, padmasana destroys all diseases.

110

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

068 PADMASANA V Hathapradipika (Kaivalyadhama) I.48, Hathasanketa-candrika 47, Yoga Marttanda 41-42

1. Sit up straight. 2. Place the left foot on the inner right thigh. 3. Place the right foot on the left thigh. 4. Cup the hands one on top of the other (Kacchapika Mudra).

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

069 PARA ASANA Joga Pradipika 129-130

1. Sit on the buttocks with the legs folded. 2. Insert the legs between the thighs and calves. 3. Join the hands in a finger lock. 4. Keep the heels raised .

BENEFITS Meditative posture. Padmasana destroys all diseases.

111

112

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

070 PARA ASANA II Yoga Asana Mala Sacitra-5,

1. Sit on the buttocks with the legs folded, knees at the chest. 2. Insert the arms between the calves and thighs. 3. Join the hands in a finger-lock in front of the navel. 4. Gaze at the tip of the nose.

113

114

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Āpta Pramāṇa Pramāṇa

आप्तत प्प्रमाण आप् रमाण

071

NETI ASANA Joga Pradipika (54-59)

neit Aasn gaefa bava padkI Aao maihlI saey , dD crn kae varlaE tapir gul) smaey . 54. vam padkae maihlaE b÷raE gul) ju jan , tapir gaefa diDkI Aa<o cah bahr lIvan . 55. b÷ir Éuja dae% krkI jae^ kø{ya lgtI pkrE sae^ . ÉujaE psair Axr kir raoE , nasaiÔiò vcn nhI ÉaoE . 56. dae^ hawsae AafE va$, mwE Éuja mwa[ kI na$ . skl pvn mWyae yU< javE , sae puin netI nam khavE . 57. @esI Éa<it jugit yh xrE , iÇy s<Xya saxn sae krE . snE snE Aatur nhI haevE , sbhI raeg dehkE oaevE . 58. Awva raeg dehkae nahI, tIn var saxE idnmahI . nafI sbE sux hae# rhE , yatE deh Amlta lhE . 59. neti äsana goòä bävä pädaké äkha mähilé soya | dacha carana ko väralau täpari gulapha samoya || 54 || väma pädako mähilau bahurau gulapha ju jäna| täpari goòä dachiké äìkha cäha bähara léväna || 55 || bahuri bhujä dou karaké joü kahüëyä lagaté pakarai soü || bhujau pasäri adhara kari räkhai | näsädriñöi vacana nahé bhäkhai || 56 doü häthaso äòai väé | mathai bhujä mathäëa ké näé || sakala pavana mathyo yüà jävai | so puni neté näma kahävai || 57 || aisé bhänti jugati yaha dharai | triya sandhyä sädhana so karai || sanai sanai ätura nahé hovai | sabahé roga dehakai khovai || 58 || athavä roga dehako nähé | téna vära sädhai dinamähé || näòé sabai sudha hoi rahai | yätai deha amalatä lahai || 59 ||

115

Sit with legs stretched. Keep the left foot on the right knee and right foot under the left knee. Hold the elbows with the opposite hands. Extend it forward. Lika a churner, churn both the arms in this position. Fix the gaze at the nose tip. Do it slowly for 30 seconds .

BENEFITS

This purifies the nadis, and the whole body. Strengthens body so physical disorders will not happen.

116

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

072

PARA ASANA Yoga Asana Mala Sacitra 102-104

pr Aasn pr Aas[a kaE gu[ caerais va# ja$ pvn srl bhE pr Aas[ kaE gu[ giQya ba# ja$

para äsana para äsaëä kau guëa coräsi väi jäé pavana sarala bahai para äsaëa kau guëa gaöhiyä bäi jäé

Legs are spread wide apart and hands are also spread over the legs.

BENEFITS

This asana balances 80 vitiated conditions of vata. Helps prana move freely. Alleviates gathiya vata (a type of arthiritis).

117

118

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

073 PARA ASANA III Joga Pradipika 129-130

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

074 PAVANA MUKTASANA Yogasanam(sacitra)-3, Sacitra Cauryayasin Asane_5-7, Sri-yoga-kaustubha-5, Kirana Tika -II.46p.242

1. Sit on the buttocks with the legs folded

1. Sit with the spine straight

2. Insert the legs between the thighs and calves

2. Fold the legs and bring the heels to the perineum and the knees close to the chest

3. Join the hands in a finger lock 4. Keep the heels raised

119

3. Hold the knees with the hands, arms crossed

120

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

075

PARVATASANA Yoga-Rahasya of Srinatha Muni-II.22

pvRtasn mUÇip<f yk«TPlIhvpazuÏye inrNtrm! %pivZy c suÝa” pvRtasnm_yset! parvatäsana mütrapiëòa yakåtpléhavapäçuddhaye nirantaram upaviçya ca suptägha parvatäsanamabhyaset

Place the right foot on the left thigh. Now place the left foot on the right thigh. Keep both the arms raised above the head and join the hands.Settle in this posture for 30 seconds. (This should be practised in both sitting as well as Lying conditions. But we should do following kumbhakas in sitting pose only).

BENEFITS

Purifies the lungs, spleen, urinal bladder and diaphragm.

121

122

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

076 PURVA ASANA Joga Pradipika 65-68

1. Sit and bring the legs behind the neck cross-wise 2. Form fists with the hands and extend the arms forward 3. Place the right hand on top of the left 4. Fix the gaze at the third eye

123

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

077 RUDRA ASANA Joga Pradipika 238- 330

1. Sit with the legs crossed, right ankle one on top of the left 2. Keep the heels pressing at the perineum and spread the knees 3. Place the hands on the knees and gaze at the third eye. (Then inhale through the left nostril up to 12 matras. Practicing kumbhaka as per ones capacity then exhale through right nostril. One should practice pranayama in this manner for 8 times.)

124

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

078 RUDRA ASANA III Joga Pradipika (sanskrit manuscript No.24099 deposited in The British Library London)-43

1. Sit with the sole of the feet together, heels in front of the anus.

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

079 SIDDHASANA Joga Pradipika (357-359)

1. Sit with the spine straigth 2. Place the left heel at the perineum and the right on the generative organs

2. Keep the spine straight and the hands on the knees.

BENEFITS Meditative asana. By practicing regularly, the yogi attains succcess and brings relief from all disorders.

125

126

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

080

SAMA ASANA yoga-rahasya VI. 8,10

sm Aasn #danI— giÉR[Ina< yaega_yasae ywa l”u , suoàsvlaÉay àaeCyte àa´ne piw . d{fpÒÉrÖajvIrv¿smain tu , Aasnain sda k…yaRt! sudI”ER> recpUrkE> . sama äsana idänéà garbhiëénäà yogäbhyäso yathä laghu | sukhaprasavaläbhäya procyate präktane pathi || daëòapadmabharadväjavéravajrasamäni tu | äsanäni sadä kuryät sudérghaiù recapürakaiù ||

It is a simple cross-legged position wherein one sits on ground by keeping the body straight. One is supposed to practice prolonged recaka and puraka.

BENEFITS

It has been suggested for pregnant women

127

128

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

081

SANKATASANA Gheranda Samhita II 28

vampad< ictemURl< s<NySy xr[Itle, padd{fen yaMyen veòyeÖampadkm!, januyuGme kryuGmmett! s»qmasnm!.28.

vämapädaà citermülaà sannyasya dharaëétale | pädadaëòena yämyena veñöayedvämapädakam | jänuyugme karayugmametat saìkaöamäsanam ||28||

Placing the left foot and the leg on the ground, surround the left foot by the right leg; and place the two hands on the two knees. This is the Sankatasana.

BENEFITS

Removes discomfort and swelling of legs. Improves digestion, assimilation and elimination.

129

130

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

082

SANTA DHUNA ASANA Yoga-asana Mala Sacitra 109

sNtxun Aasn Aas[ kaE gu[ - mn kI c<clta mIqE,

santadhuna äsana äsaëa kau guëa mana ké caïcalatä méöai |

Sit on floor with legs extended. Bend the left leg, and place its heel at the right side of the genital. Now place right foot over left. Place hands on respective knees with palms upturned.

BENEFITS

Overcomes fickleness of mind.

131

132

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

083

SAPTARISHI ÄSANA joga pradépikä 62-63

. Aw sÝiri; Aasn . dae% pg kI pgwlI itn kI la<k ju saey , dae% ka;in mE< xrE nasaiÔò smaey . 62. b÷raE hSt ka<ksI krE , sae le Aain is;a pr xrE , idn àit tIn ber six AavE, sÝiri; sae nam khavE . 63. || atha saptariñi äsana || dou paga ké pagathalé tina ké läìka ju soya | dou käñani maià dharai näsädriñöa samoya || 62 || bahurau hasta käìkasé karai, so le äni siñä para dharai | dina prati téna bera sadhi ävai , saptariñi so näma kahävai || 63 ||

Sit on the floor with the soles of the feet in the armpits. Form the fingerlock and put it on the head. Fix the gaze on the nose. Practice three times a day to achieve perfection.

BENEFITS

Cleanses the whole body, Purifies the lotus of the heart, and removes all the diseases.

133

134

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

084

SAURASANA Hatharatnavali III 63

àsayERk< padtl< s<SwaPy Tvekpadkm!.63.

prasäryaikaà pädatalaà saàsthäpya tvekapädakam ||63||

Stretch out one leg and place the other foot on the ground.

BENEFITS

Strengthens the feet, ankles, legs & back. Stretches the hamstrings. Develops balance, stability & focus.

135

136

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

085

SIDDHASANA I Hathapradipika II.21

अथ सिद्धासनम् योनिस्थानकमंघ्रिमूलघटितं कृत्वा दृढं विन्यसेत् मेढ्रे पादमथैकमेव नियतं धृत्वा विग्रहम्॥ स्थाणुः संयमितेन्द्रियोऽचलदृशा पश्येद् भ्रुवोरन्तरम् चैतन्मोक्षकपाटभेदजनकं सिद्धासनं प्रोच्यते॥ २१॥ yonisthānakamaṁghrimūlaghaṭitaṁ kṛtvā dṛḍhaṁ vinyaset meḍhre pādamathaikameva niyataṁ dhṛtvā vigraham || sthāṇuḥ saṁyamitendriyo’caladṛśā paśyed bhruvorantaram caitanmokṣakapāṭabhedajanakaṁ siddhāsanaṁ procyate || 21 ||

Press heel against perineum and other foot over organ of generation. Remain upright & steady, control senses with gaze between brows.

BENEFITS

Purifies 72000 nadis of their impurites. Brings all kinds of success and offers relief from all disorders. One suffering from cardiac disease should consistently undertake practice of sidhasana. He shuld also consume fluids. This pracice is conducive for Moksa.

SriTattvaNidhi-80

137

138

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Āpta Pramāṇa

आप्त प्रमाण

086

SHIVA LINGASANA Joga Pradipika-233-234

dae% pav sIspir AanE )…in @k jugit AaEr taha< Qane< ,dae% pgke A<guò jae^ itnpir mUQI kr kI dae% . 233.tla %prI xrE ju Aan ÉUpir rhE mUl ke pain ,nasa A¢ iÔiò QhravE skl raeg naskae pavE . 234.

dou päva sésapari änai phuni eka jugati aura tähäà öhäneà |dou pagake aìguñöa joü tinapari müöhé kara ké dou || 233 ||talä uparé dharai ju äna bhüpari rahai müla ke päni |näsä agra driñöi öhaharävai sakala roga näsako pävai || 234 ||

TECHNIQUE While sitting on floor, raise both legs over the head with the help of hands. Hold the toes with hands forming fists. Direct the gaze at the tip of nose.

BENEFITS This asana relieves all disease.

YMS-50, JP(L-45). Also called: loha-tita-asana

139

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

087 SIDDHI HARATALI ASANA

088 SUKA DEVA ASANA

Yoga-Asanamala Sacitra (ms.)-64

Joga Pradipika-294-297, Yoga-Asanamala Sacitra (ms.)-73

1. Sit with the spine straight.

1. From Gomukhasana, sit on the right heel

2. Keep the heels together and toes separated.

2. Keep the knees one on top of the other

3. Interlace the fingers under the feet and press the heels at the generative organs.

3. Place the hands on the knees in the shape of a lotus, palms facing up

4. Gaze at the tip of the nose.

4. Gaze at the tip of the nose

BENEFITS One who practices it attains poetic powers.

Same as sukasana i

141

142

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

089

SIMHASANA I Gheranda Samhita II 14-15

guL)aE c v&;[Syaxae VyT³me[aeXvRta< gtaE,icitmUlae ÉUims<Sw> k«Tva c janunaepir.14.Vy´v±ae jlNØ< c nasa¢mvlaekyet!,is<hasn< Évedett! svRVyaixivnazkm!.15.

gulphau ca våñaëasyädho vyatkrameëordhvatäà gatau |citimülo bhümisaàsthaù kåtvä ca jänunopari ||14||vyaktavaktro jalandhraà ca näsägramavalokayet |siàhäsanaà bhavedetat sarvavyädhivinäçakam ||15||

TECHNIQUE Sit on the feet crossed under the scrotum on either sides of the perineum. Place the palms on the knees and open the mouth wide.Bring the tongue out and fix the gaze at the tip of the nose

BENEFITS Benefits the reproductive and digestive system. Sound in exhalation works as vocal therapy developing sonorous voice.

SriTattvaNidhi-76

143

144

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

SUMATI ASANA

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

090

SUMATI ASANA Joga pradipika 333-336

mUlÖair xrtI pir Qane fava pgpir dD pd Aane ,fa$ paotI kae le AavE haw @k A<tr QhravE . 333.dae^ @fI teke @esE Aafae va$ raoae tEsE ,)[a jugm %Éa kr raoE gaefa dae% %Éa raoE . 334.gaefatrE haw kir rhE AaMhI saMhI kaeh[I ghE ,nasaiÔiò Acl pr raoE Aasn sumit nam sae ÉaoE . 335.pvn xar[a siht jae Aasn saxE @ih ,ivml buix haey taskI raegriht puin deh . 336.

müladväri dharaté pari öhäne òävä pagapari dacha pada äne |òäé päkhaté ko le ävai hätha eka antara öhaharävai || 333 ||doü eòé teke aisai äòo väé räkho taisai |phaëä jugama ubhä kara räkhai goòä dou ubhä räkhai || 334 ||goòätarai hätha kari rahai ämhé sämhé kohaëé gahai |näsädriñöi acala para räkhai äsana sumati näma so bhäkhai || 335 ||pavana dhäraëä sahita jo äsana sädhai ehi |vimala budhi hoya täsaké rogarahita puni deha || 336 ||

TECHNIQUE Sit with the knees up towards the chest.Hug the legs under the knees holding the opposites elbows.Place the right footover the left foot and the left foot towards the right. Keep gaze at the tip of the nose.

BENEFITS This asana makes one healthy and improves the buddhi; intelligence.

Also in JP(L)-75.

145

146

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

091

SURYA ASANA Joga pradipika 82-84

@fI dae% gudatir AanE , )[a pai[ bEQk puin QanE .gaefa j<” Axr kir rhE, Aafe vay #sI ivx ghE . 82.dae^ Éuja nÉ idsa psarE , kml Svêp A<gurI xarE .paEhca mix iDÔ puin tanE , iDÔ ivoE puin iÔiò ju AanE . 83.Ai¶v&iÏ AitsE krE raegnas sb haey ,%dr %liq s<kaeicye sUyR Aasn haey . 84. eòé dou gudätari änai | phaëä päëi baiöhaka puni öhänai ||goòä jaìgha adhara kari rahai | äòe väya isé vidha gahai || 82 ||doü bhujä nabha disä pasärai | kamala svarüpa aìguré dhärai ||pauhacä madhi chidra puni tänai | chidra vikhai puni driñöi ju änai || 83 ||agnivåddhi atisai karai roganäsa saba hoya |udara ulaöi saìkociye sürya äsana hoya || 84 ||

TECHNIQUE Sit in the heels of your feet.. Separate the knees, bringing the hands above the head, arrange the hands like a lotus, and look up through the finger tips.

BENEFITS Will create certain heat in the body that will bring healing form diseases

YMS-37, same as giri-vara-natha-aana (NS-83), Cf. sajai-asana (NS-11).

147

148

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

092 SVASTIKASANA SriTattvaNidhi-59

1. Sit with the legs crossed, left foot over the right 2. Place the hands on the ground and look up

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

093 SVASTAKA ASANA Yoga-Asanamala Sacitra (ms.)_26

1. Cross both legs so that the right ankle is on the left side of the perineum and the left ankle is on the right side of the perineum 2. Hold the nose with the left hand. Right hand is kept at the chest.

BENEFITS Brings relief from anxiety, tiredness, thus offering (sukha) wellness and santi (mental) peace. Brings stability of mind. Balances movement of prana.

149

150

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

094

SVASTIKASANA I Yoga pada - Kirana Agama verse 6

iÖgu[< p&ótae nITva vampadNtu di][m!,ityRKSw< iÖgu[< k«Tva j’œ”al¶Â SviStkm!.

dviguëaà påñöhato nétvä vämapädantu dakñiëam |tiryaksthaà dviguëaà kåtvä jaìghälagnaïca svastikam ||

TECHNIQUE Stretching the legs (shanks) under the hinder part and placing the right leg on the left and keeping the legs obliquely between the knees. One should place himself in a convenient posture. The posture assumed in this manner is svastika.

BENEFITS Brings relief from anxiety, tiredness, thus offering (sukha) wellness and santi (mental)peace. Brings stability of mind. Balances movement of prana.

Joga Pradipika. 50-51, Shiva Samhita III 95-97, Gheranda Samhita.II-13

151

152

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

095

SVASTIKASANA II Hatharatnavali III 52

janUvaeRrNtr< sMykœ k«Tva padtle %Ée.\jukaysmasIn> SviStk< tTàc]te.52.

jänürvorantaraà samyak kåtvä pädatale ubhe ||åjukäyasamäsénaù svastikaà tatpracakñate ||52||

TECHNIQUE Arrange both the soles (feet) properly between the thighs and the shanks and sit straight up. This is called svastikasana. 52

BENEFITS Brings relief from anxiety, tiredness, thus offering (sukha) wellness and santi (mental)peace. Brings stability of mind. Balances movement of prana.

153

154

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

096

SVASTIKASANA III Siva-samhita III. 95-97

janUvaeRrNtre sMyGx&Tva padtle %Ée,smkay> suoasIn> SviStk< tTàc]te.95.Anen ivixna yaegI maét< saxyeTsuxI>,dehe n ³mte VyaixStSy vayuí isÏ(it.96.suoasnimd< àae´< svRÊ>oà[aznm!,SviStk< yaeigiÉgaeRPy< SvStIkr[muÄmm!.97. jänürvorantare samyagdhåtvä pädatale ubhe |samakäyaù sukhäsénaù svastikaà tatpracakñate ||95||anena vidhinä yogé märutaà sädhayetsudhéù |dehe na kramate vyädhistasya väyuçca siddhyati ||96||sukhäsanamidaà proktaà sarvaduùkhapraëäçanam |svastikaà yogibhirgopyaà svastékaraëamuttamam ||97||

TECHNIQUE Placing the soles of the feet completely under the thighs, keep the body straight, and sit at ease. This is called the Swastikasana. 95 .In this way, the wise Yogi should practise the regulation of the air. No disease can attack his body, and he obtains vayu siddhi. 96.

BENEFITS Brings relief from anxiety, tiredness, thus offering (sukha) wellness and santi (mental)peace. Brings stability of mind. Balances movement of prana.

155

156

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

097 TRIKONASANA I Sacitra Vyavaharika Yoga-27 p.350

1. Sit with the legs by the side of the buttocks. 2. Spread the feet apart, toes pointing sidewards 3. Fold the hands at the heart

Sri-yoga-kaustubha-99

157

158

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

098 TRIKONASANA II yoga-asanas (Swami Sivananda)-21

1. Sit with one leg on the side of the buttock, toes pointing out 2. Other leg is folded near the perineum 3. Place the hands at the navel cent

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

099 TRIKONASANA III Kirana-Tika II.46, p.246

1. Sit with the buttocks and the feet on the ground 2. Keep the knees folded close to the chest 3. Place the elbows on the respective knees 4. Head rests on the palms

159

160

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

100

UDARA ASANA Joga Pradipika 59-61

dae% pgwlI s<puq Qane %ÉE hSt kir %rx ih tanE ,A<guò dae% sm QhravE icbuk ince taih lgavE . 59.b÷ir dae% kr @ese xrE Aain pgn tr bahir kre ,dae% pgn kI A<gurI jae$ itn pir krE ka<ksI sae$ . 60.nasaiÔiò jugit sae ra;E Aasn %dr nam y÷ Éa;E ,%dr raeg sb hI imq javE Awva sb hI raeg nsavE . 61. dou pagathalé sampuöa öhäne , ubhai hasta kari uradha hi tänai |aìguñöa dou sama öhaharävai , cibuka nice tähi lagävai || 59 ||bahuri dou kara aise dharai , äni pagana tara bähari kare |do u pagana ké aìguré joé , tina pari karai käìkasé soé || 60 ||näsädriñöi jugati so räñai , äsana udara näma yahu bhäñai |udara roga saba hé miöa jävai , athavä saba hé roga nasävai || 61 ||

TECHNIQUE Sit on the floor placing the soles touching each other. Bend down, insert the hands underneath the legs holding the soles, and touch the chin to the soles. Keep the gaze fixed at the tip of the nose.

BENEFITS Removes all the diseases, especially from the abdominal region.

161

162

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

101 URDHVA-KAMALASANA

102 URDHVA PASCIMOTTANASANA

Yoga-Asanamala Sacitra (ms.)-106

Kapala-Kurantaka-HathabhyasaPaddhati-50

1. Sit straigth.

1. Take the pascimottanasana position. Place one foot behind the neck. This is urdhva-pascimottanasana, the upper back stretcher.

2. Bring the back of the feet together, heels close to the navel and the toe pointing upward. 3. Keep the hands on the respective knees.

SriTattvaNidhi-108

163

164

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

103

UTTANA MANDUKASANA Gheranda Samhita II 34

m{fukasnmXySw< kªpRra_ya< x&t< izr>,@tdœ ÉekvÊÄanmetÊÄanm{fukm!.34.

maëòukäsanamadhyasthaà kürparäbhyäà dhåtaà çiraù |etad bhekavaduttänametaduttänamaëòukam ||34||

TECHNIQUE Uttana Manduka: Assume the Frog-posture (as in verse 34), hold the head by the elbows, and stand up like a frog. This is called the Uttana Mandukasana.1.Sit on heels with big toes touching. Keep knees open wide. Arms crossed overhead with palms on opposit shoulders. Keep spine straight while engaging the 3 bandhas.

BENEFITS Strengthens back, abdominals & thighs.Stretches the shoulders & thighs. Relief from discomfort & pain in the legs.

165

166

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

104

UTTANAKURMASANAM Hathapradipika II.9

कुक्कुटासनबन्धस्थो दोर्भ्यां सम्बध्य कन्धरे॥ शेते कूर्मवदुत्तानमेतदुत्तानकूर्मकम्॥ ९॥

kukkuṭṭsanabandhastho dorbhyṭṭ sambadhya kandhare || ṭete kṭrmavaduttṭnametaduttṭnakṭrmakam || 9 ||

TECHNIQUE One adopts kukkutasana and winds the arms around the neck and lies on back like a tortoise. This is uttanakurmasana. 9 1. Lay on back in padmasana. 2. Slip arms between legs and wrap hands around the neck.

BENEFITS Relief from fever, and such other diseases. It enhances gastric fire which consequently digests ama (toxic undigested food residue)

Hatharatnavali-III.74, Gheranda SamhitaII.33, HSC-p32, SriTattvaNidhi-85

167

168

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

105

VAJRA SANGHARA ASANA Joga Pradipika-79-81

àwm )[a pa[I haey bEse , dae% @fI gUda invesE .gaefa ^Éa raoE wIr , Aafe vay psarE xIr . 79.p&ò idsI dae^ kr AanE , itnkI jugt @esI ivix QanE .ghE prspir Éuja ju dae% , kaeh{ya lgtI pkrE sae% . 80.jafae kb÷ na lge Avr )…qnI jay ,v¿s<”ar Aasn yh jae idn rat sxay . 81. prathama phaëä päëé hoya baise | dou eòé güdä nivesai ||goòä übhä räkhai théra | äòe väya pasärai dhéra || 79 ||påñöa disé doü kara änai | tinaké jugata aisévidha öhänai ||gahai parasapari bhujä ju dou | kohaëyä lagaté pakarai sou || 80 ||jäòo kabahu nä lage avara phuöané jäya |vajrasaìghära äsana yaha jo dina räta sadhäya || 81 ||

TECHNIQUE Sit on toes with soles of feet together and positon both the legs bent at the knees which are away from the ground and opposite to each other. Fold the hands over the back, holding the opposite elbows with hands.

BENEFITS Does not get affected with the cold climate. Gives relief from joint pains

Yoga-Asanamala Sacitra (ms.)-36

169

170

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

106

VAJRASANA I Gheranda Samhita II 12

j’œ”a_ya< v¿vTk«Tva gudpañeR pdavuÉaE,v¿asn< Évedet*aeigna< isiÏdaykm!.12.

jaìghäbhyäà vajravatkåtvä gudapärçve padävubhau |vajräsanaà bhavedetadyoginäà siddhidäyakam ||12||

TECHNIQUE Make the thigh tight like immovable and place the legs by the two sides of the anus. This is called the Vajrasana. It gives psychic powers to the Yogi. 1.Bend both legs in knees, feet on either side of anus. 2. Engage the thighs. 3. Hands on knees . 4. Keep spine erect.

BENEFITS Helps to move prana freely. Removes leg & joint pain. Improves digestive processes. Beneficial for pregnant women. While in this asana one should do prolonged recaka & puraka.

171

172

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

107

VAJRASANA II Yogakundalini Upanishad 5-6

vamai’œºmUlkdaxae ýNy< tÊpir i]pet!,sm¢Ivizr> kayae v¿asnimtIirtm!.6.

vämäìghrimülakadädho hyanyaà tadupari kñipet |samagrévaçiraù käyo vajräsanamitéritam ||6||

TECHNIQUE One should place the left heel under the kanda of the navel and the other heel over it, with his neck, head and body in a line. This is known as the Vajrasana posture.1. Adopt a posture as if sitting in a chair. 2. Both knees 1/2 bent and bottoms hanging in air. #. Rest the hands on respective thighs.

BENEFITS Strengthens the entire lower body, especially the thighs & gluteals. Develops, determination, stability & balance.

Virasana x HMY IV. 128

173

174

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

108 VAKRASANA Yogasanam(sacitra)-86

1. Sit on the ground with the spine straight. 2. Bend the left leg and place the foot near the right knee. 3. Take hold of the left toes with the right hand. 4. Twist the body to the left keeping the left arm for support.

175

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

109 VAMA HASTABHUJASANA Sacitra Cauryayasin Asane-58

1. Sit on the ground. 2. Fold the right leg keeping the heel at the perineum. 3. Lift the left leg and slide the left arm under it. 4. Place the left leg on top of the left shoulder and catch hold of the neck with left hand.

176

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

110 VAMA PADA MASTAKASANA Yogasanam(sacitra)-94, KT-II46p244

1. Sit on the ground. 2. Lift the left leg and place it behind the head. 3. Bend the right leg and place the heel at the perineum. 4. Fold the hands at the chest.

111 VAMA PADA PAVANA MUKTASANA Sacitra Cauryayasin Asane-6, Sriyoga-kaustubha-5, KT-II.46p242

1. Place left foot under the perineum. 2. Bend right leg at the knee and place it vertically close to the buttock. 3. Place right arm around right knee and press it against the abdomen.

Also known as vama-pada-muktasana (Yogasanam-89)

177

178

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

112 VAMARDHA PADASANA Yogasanam(sacitra)-85, Sacitra Cauryayasin Asane-57, KT-II46p247, Sri-yoga-kaustubha-44.

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

113 VASISTHA ASANA Joga Pradipika-276-277, Yoga-Asanamala Sacitra (ms.)-67, ƒÅsana-yoga-grantha-53

1. Sit on the ground and fold the right leg

1. Join both soles together while sitting

2. Bring the left ankle in front of the right knee

2. Insert hands through legs

3. Place the palms on the ground behind the back 4. Extend the arms and bring the chest close to the leg

179

3. Hold the feet with the hands and further bring them over the upper arm 4. Make a finger-lock and raise legs still higher over the head and remain steady

180

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

114

VIDHUNANASANA Hatharatnavali III 71

guL)iSwtaE padmek< àsayRtTpada¢< s<Sp&zeÄTkre[. guL)< caNy< xaryeÄTkre[xUn< pIQ< ca_yse½aeÉyÇ.71.

gulphasthitau pädamekaà prasäryatatpädägraà saàspåçettatkareëa ||gulphaà cänyaà dhärayettatkareëadhünaà péöhaà cäbhyaseccobhayatra ||71||

TECHNIQUE By sitting on one heel, stretch the other leg forward and touch its toes with the respective hand. The other heel is held with the other hand. This is dhunapitha, which should be practiced on both the sides.

Strengthens the ankles, feet, legs & gluteals.Improves balance, stability, focus & concentration.

BENEFITS

181

182

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

115

VIRASANA Kirana agama - yoga pada 9

iÖgu[< pitt< padm! vamm! di] [taeiTwtm!,k«Tva=NyaeNytlSw< tu vIrp”mwaeCyte.

dviguëaà patitaà pädam vämam dakñiëatotthitam |kåtvä’nyonyatalasthaà tu vérapaööamathocyate ||

TECHNIQUE Positioning the left leg on the right thigh and bringing the right leg on a pedestal or on the floor and keeping the palms on one another, Virasana can be assumed.

BENEFITS Brings stability of mind. Enhances enthusiasm and sstrength.Helps achieving targeted goal.Bring relief from diseases.

Darshano Upanishad III.6

183

184

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

116

VIRASANA Hatha-tattva-kaumudi VII. 18-19

Aw mn>SwEyRkr< vIrasnm!@kiSmÚués<iSwtmek< pad< cre*aegI,#triSmn! ^êimd< vIrasnmIirt< xIrE>.18. vIrasnmn>SwEyRkrmuTsahvIyRk«t!,lúysNxanjnn< suoasnmnamym!.19.

atha manaùsthairyakaraà véräsanamekasminnurusaàsthitamekaà pädaà caredyogé |itarasmin ürümidaà véräsanaméritaà dhéraiù ||18||véräsanamanaùsthairyakaramutsähavéryakåt |lakñyasandhänajananaà sukhäsanamanämayam ||19||

TECHNIQUE Sit on ground. Fold one leg at knee and place its foot over opposite thigh. Now push another foot under the opposite thigh. It forms a comfortable sitting posture.

BENEFITS Brings stability of mind. Enhances enthusiasm and strength. Helps achieving targeted goal. Bring relief from diseases.

185

186

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

117

VIRASANA Yoga-rahasya VI. 10

#danI— giÉR[Ina< yaega_yasae ywa l”u,suoàsvlaÉay àaeCyte àa´ne piw.

idänéà garbhiëénäà yogäbhyäso yathä laghu |sukhaprasavaläbhäya procyate präktane pathi ||

TECHNIQUE One fold the legs at knees while keeping the feet by the sides of the hips. Bottoms are placed on ground. Hands are kept on knees. Body is kept straight.

BENEFITS Virasana has been recommended for pregnant women. While performing this asana one should exercise prolonged long inhalation and exhalation.

187

188

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

118

VIRASANA Hathapradipika II.7

अथ वीरासनम् एकं पादं तथैकस्मिन् विन्यस्योरुणि संस्थितम्॥ इतरस्मिंस्तथा चोरुं वीरासनमुदीरितम्॥ ७॥ atha vīrāsanam ekaṁ pādaṁ tathaikasmin vinyasyoruṇi saṁsthitam || itarasmiṁstathā coruṁ vīrāsanamudīritam || 7 ||

TECHNIQUE One foot is placed on the opposite thigh and the other foot under the opposite thigh. This is virasana. 7

BENEFITS Meditative asana for relaxing the body & calming the mind.

HR III 54

189

190

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

119

VIRASANA Gheranda-samhita II. 17

@kpadmwEkiSmn! ivNyseËés<iSwtm!,#triSm<Stwa píadœ vIrasnimit Sm&tm!.

ekapädamathaikasmin vinyasedürusaàsthitam |itarasmiàstathä paçcäd véräsanamiti småtam ||

TECHNIQUE One leg(the right foot) to be placed on the other (left) thigh, and the other foot to be turned backwards: This is called the Virasana (Hero-posture).

BENEFITS Meditative asana for relaxing the body & calming the mind.

191

192

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

120

VRSASANA Gheranda Samhita II 38

yaMyguL)e payumUl< vamÉage pdetrm!,ivprIt< Sp&zeÑƒim< v&;asnimd< Évet!.37.

yämyagulphe päyumülaà vämabhäge padetaram |viparétaà spåçedbhümià våñäsanamidaà bhavet ||37||

TECHNIQUE Position the the right heel under the anus, place the left leg on the left with the foot everted on the ground. This is called the Bull-posture.

BENEFITS Strengthens the thighs, back & abdominals. Stretches & opens the ankles, knees, groin & low back. Stimulates the reproductive organs, digestion processes & activates the muladhara chakra.

193

194

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

YOGAPATTASANA

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

121

YOGAPATTASANA Kirana Agama ‚Äì Yoga Pada Verse 9

k«Tva==daE iÖgu[< padaE ityRgUXvRmx> og,NyseTpai[< ywap”< ttiZðòa¼‚lIykaE.

kåtvä’’dau dviguëaà pädau tiryagürdhvamadhaù khaga |nyasetpäëià yathäpaööaà tataççliñöäìguléyakau ||

TECHNIQUE Placing the right leg diagonaly and placing the left one on the thigh (near knee-joint) and placing the two hands so as to be supported by the knee-joints keeping the fingers stretched out and tying round the yogapatta, yogapattasana can be assumed.

BENEFITS Strengthens the core muscles.

Encyclopaedia- 1. Cross legs with knees raised. 2. Tie yagapatta (a cloth) around the legs to help hold upright. 3. Cross arms, hands on the knees 4. Keep spine upright.

195

196

800 Traditional Asanas // Nithayanada Yoga

Seated Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

122

YOGASANA Gheranda Samhita II 44-45

%ÄanaE cr[aE k«Tva s<SwaPy janunaepir,Aasnaepir s<SwaPy %Äan< kryuGmkm!.43.pUrkEvaRyumak«:y nasa¢mvlaekyet!,yaegasn< Évedet*aeigna< yaegsaxne.44. uttänau caraëau kåtvä saàsthäpya jänunopari |äsanopari saàsthäpya uttänaà karayugmakam ||43||pürakairväyumäkåñya näsägramavalokayet |yogäsanaà bhavedetadyoginäà yogasädhane ||44||

TECHNIQUE Turn the feet soles facing up, place them on the knees; then place the hands on the ground with the palms turned upwards; inhale, and fix the gaze on the tip of the nose. This is called the Yoga-posture, assumed by Yogis when practising Yoga.

BENEFITS Meditative asana that calms the mind & relaxes the body.

197

198

Asana Type

02//TWISTS

800 Traditional Asanas // Nithayanada Yoga

Twists Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

123

124

आप्त प्रमाण

ARDHA MATSYENDRASANA Sacitra Cauryayasin Asane-44, Yogasanam(sacitra)-54, Sri-yoga-kaustubha-33, KT-II.46, p.245

1. Sit with the right knee forward and right foot by the left thigh. 2. Bring the left foot outside the right knee keeping the knee up.

आप्त प्रमाण

BADDHA MATSYENDRASANA Hatharatnavali-III.12, 60

1. If Matsyendrasana is practiced with the hands tied; it forms baddhamatsyendrasana.

3. Inhale bring the right arm outside the left knee, as you twist back looking though the left shoulder. 4. Maintain the spine straight and go a bit further in the twist on the exhale.

BENEFITS Tones the spinal nerves and ligaments. Releives constipation and indigestion. Helps to increases oxygen supply to the lungs. Helps detoxify and stimulate proper functioning of internal organs.

BENEFITS Strengthens the abdominals, back and shoulders. Opens & stretches the chest, shoulders and hips. Improves flexibility & functioning of the spinal cord. Increases gastric fire. Effectively alleviates many chronic & complicated diseases. With steady practice it awakens the kundalini energy. (Variation of Matsyendrasana.) One of 3 variations of matsyendrasana but technique not clearly described

201

202

800 Traditional Asanas // Nithayanada Yoga

Twists Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

125 BHARADVAJASANA II SriTattvaNidhi-28

1. Place the feet in padmasana (79), the lotus. Place the hands on the floor and lift the feet upwards in padmasana. This is bharadvajasana, the crow pheasant. ~SriTattvaNidhi-28

BENEFITS Gentle twist that releases, opens the hips, low back & sacrum. Flexibility in spine & back. Strengthens the arms.

IA 10, Kapala-Kurantaka-HathabhyasaPaddhati 36

203

204

800 Traditional Asanas // Nithayanada Yoga

Twists Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

126

MATSYENDRASANA I Hathapradipika II.12-13

मत्स्येन्द्रपीठं जठरप्रदीप्तिं प्रचण्डरुग्मण्डलखण्डनास्त्रम्॥ अभ्यासतः कुन्डलिनीप्रबोधं दण्डस्थिरत्वं हि ददाति पुंसाम्॥

matsyendrapīṭhaṁ jaṭharapradīptiṁ pracaṇḍarugmaṇḍalakhaṇḍanāstram || abhyāsataḥ kunḍalinīprabodhaṁ daṇḍasthiratvaṁ hi dadāti puṁsām ||

TECHNIQUE The right foot is placed at the root of the left thigh. The left leg is placed by the side of the right knee. Holding left leg by the right hand and twisting the body, one remains steady. This posture comes from Sri matsyendranatha. 12 Practice of matsyendrasana stimulates the digestive function and works like a weapon to destroy hosts of severe ailments. It also helps arousal of kundalini and gives stability to the spine. 13

BENEFITS

Enkindles gastric fire. Proves to be highly effective in alleviating host of chronic and complicated diseases. Steady practice of this asana awakens kundalini. Brings steadiness to spine. Removing jvara (fever), ama (toxins) and sula (aute pain or colic)

205

206

800 Traditional Asanas // Nithayanada Yoga

Twists Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

127

MATSYENDRASANA II Gheranda Samhita-II.22-23

%dr< piímaÉas< k«Tva itóit yÆt>, nèa¼< vampad< ih d]janUpir Nyset!.22. tÇ yaMy< kªpRr< c yaMye kre c v±km!, æuvaemRXye gta< †iò< pIQ< mTSyeNÔmuCyte.23.

udaraà paçcimäbhäsaà kåtvä tiñöhati yatnataù | namräìgaà vämapädaà hi dakñajänüpari nyaset ||22|| tatra yämyaà kürparaà ca yämye kare ca vaktrakam | bhruvormadhye gatäà dåñöià péöhaà matsyendramucyate ||23||

207

TECHNIQUE 1. Sit with the spine straight. 2. Bend the right leg and place the right foot at the base of the left thigh. 3. Bend the left leg and place the left foot on the right side. Keep the left knee up straight. 4. Place the right elbow on the left knee and the right hand on the cheek. 5. Gaze at the point between the eyebrows.

208

Asana Type

03 // PRONE

800 Traditional Asanas // Nithayanada Yoga

Prone Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

128

129

BAIRAGANATHA ASANA

BHUJANGASANA

Yoga-Asanamala Sacitra (ms.) 95

Gheranda Samhita. II.42-43

1. Both hands on ground shoulders width apart.

1. Lie down on your belly. 2. Place the hands by the chest, forehead on the ground. Point the toes.

2. Stretch the left leg back. 3. Bring the right leg forward crossing over right arm.

3. Keep the palms on the ground and raise the head and chest like a snake.

4. Place the right foot between the hands. 5. Raise the head.

BENEFITS Strengthens the arms, shoulders, back & abdominals. Stretches the legs & hips.

BENEFITS Strengthens the entire back, shoulders, abdominals & thighs. Opens the chest & expands the lungs capacity. Beneficial for digestion, sciatica, flexibility in spinal cord & elevates mood. Awakens the kundalini & removes all bodily diseases .

BrYs III.49-50

211

212

Prone Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Prone Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

130

131

CATURANGA DANDASANA

MADHUPASANA II

Yoga-rahasya of Srinatha-muni-I.53

Hathapradipika (ms.) Siddhanta-Muktavali_II-171-174

1. Lie down on the stomach.

2. Put the palms next to the chest such that the elbows are pointing upward.

2. Put the feet into the respective armpits. 3. Bring the arms to the back and hold each others.

3. Tuck the toes. 4. Lift up the body off the ground keeping the arms at right angle.

4. Gaze at the nose.

BENEFITS

Strengthens the upper body & core muscles.

Stretches & opens the groin muscles, ankles, chest & shoulders. Energizes the body & purifies the nadis.

Mentioned as one of two varieties of dandasana: chaturanga & viparita.

213

214

800 Traditional Asanas // Nithayanada Yoga

Prone Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

132

NIRALAMBANASANA Hatharatnavali III 61-62

kra_ya< p<kj< k«Tva itóeTkªpRrya suxI>. muomuÚmyÚu½EinRralMbnmasnm!.61. inralMbnyaegI SyaiÚralMbnmasnm!. inralMbnta Xyan< inralMbnmasnm!.62.

karäbhyäà paìkajaà kåtvä tiñöhetkürparayä sudhéù || mukhamunnamayannuccairnirälambanamäsanam ||61|| nirälambanayogé syännirälambanamäsanam || nirälambanatä dhyänaà nirälambanamäsanam ||62||

TECHNIQUE Supported on the elbows, hands forming like a lotus and supporting the face, raise the face up.

BENEFITS

Practising niralambana asana, a yogi attains the state of niralambana. The posture niralambana culminates into niralambana dhyana. 62 Retains flexibility of the spine while stimulating the attached nerves Beneficial for Spondylitis of lumbar region Beneficial for sciatica problems Relieves stress, tension, anxiety and mild depression Stretches the neck, stimulates thyroid and parathyroid glands.

215

216

Prone Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Prone Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

134

133

PATALI KAMATHA ASANA

MAKARASANA I Gheranda Samhita. II.40

Asana Namami-23

1. Having held the head with the two arms, one lies down on the ground facing downwards, chest touching the ground, two legs spread apart. This posture is called the Makarasana – the Crocodile posture – the increaser of bodily heat.

1. Assume Padmasana 2. Stand up on the knee and lie down on the belly 3. Keep the arms under the pelvis 4. Place the chin on the ground and gaze at the third eye

BENEFITS

Relaxes the whole body. Slows the breathing and heartbeat.Releases lower back compression. Massaging the abdominals.Reduces stress, tension and anxiety. Relieves fatigue, high blood pressure and promotes sleep. Beneficial for asthma and other lung problems. Corrects the acquired wrong process of respiration. Brings your focus inwards. Allows Kundalini to flow and increases bodily fire

Increase flexiblity of the hips. Brings your awareness inward. Relaxes the groin muscles and back. The abdominal walls are contracted and expanded. This action affects the manipura cakra. The gaze is attracted toward the region between the eyebrows activates the ajna cakra

YMP-34, BrYs-III.47, HS-asana-47, Sri-yogakaustubha-18, Yoga-rahasya of Srinatha-muniII.19, NPu-33:114, BrNPu

217

218

Prone Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Prone Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

135

136

SARPASANA I

SULASANA SriTattvaNidhi-40

Hathapradipika (ms.) SiddhantaMuktavali-II.169-172

1. Lie prone with the elbows on the ground.

1. Lie prone keeping the navel on the ground.

2. Hold the chin in the hands (little fingers together.) This is sulasana, the spike.

2. Take hold of the left upper arm with the right hand. 3. Take the left ankle with the left hand. 4. Lift the left leg and the trunk. 5. Pull the tongue out like a serpent and gaze at the nose.

BENEFITS

This asana help relieve for the cough and foul smell of the mouth.

Strengthens the thighs, back, abdominals, shoulder & neck. Stretches the upper abdominals.

SriTattvaNidhi-12,

219

Kapala-Kurantaka-Hathabhyasa-Paddhati-42, Hatharatnavali-III.12,61

220

800 Traditional Asanas // Nithayanada Yoga

Prone Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

137

SALABHASANA Gheranda Samhita II 38

AXyaSy> zete kryuGmv]ae ÉUimmvò_y kryaeStla_yam!, padaE c zUNye c ivtiSt caeXv¡ vdiNt pIQ< zlÉ< munINÔa>.38. adhyäsyaù çete karayugmavakño bhümimavañöabhya karayostaläbhyäm | pädau ca çünye ca vitasti cordhvaà vadanti péöhaà çalabhaà munéndräù ||38||

TECHNIQUE Lie on the ground, face downwards, the two hands being placed on the chest, touching the ground with the palms, raise the legs in the air one cubit high. This called the Locust-posture.

BENEFITS

Builds strength and flexibility in the lower back. Strengthens the arms and shoulders. Recommended for sciatica, lower back pain and slipped disc. Massages the internal organs. Stimulates digestive fire and improves digestion. Improves functioning of the lower abdominal organs. Beneficial for anorexia and constipation. Stimulates the Swaddhistana chakra. Improves concentration.

Contraindication: Do not practice if pregnant.

221

222

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

138

Prone Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

139

SARATASANA

PATANGASANA

Kapala-Kurantaka-Hathabhyasa-Paddhati-23

Yogasanam(sacitra)-64

1. Lie prone and place the hands by the chest.

1. Lie prone on the ground with the hands under the body.

2. Bring the lips together to produce the sound of a flute.

2. Lift the chin and chest slightly off the ground.

BENEFITS Relaxes the body and brings the energy up the spine to stimulate the heart and throat chakra (vishuddi).

223

224

800 Traditional Asanas // Nithayanada Yoga

Prone Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

140

UNMUKHA PITHA II Yoga-rahasya of Srinatha-muni-VI.17

ÉUNyStaE janunI hStaE ctu:pdmva’œmuom!, %Twaiptai’œºyuglkiqSwlmiÉéka. bhünyastau jänuné hastau catuñpadamaväìmukham | utthäpitäìghriyugalakaöisthalamabhirukä ||

TECHNIQUE 1. Lie in prone position. 2. Place forearms and feet on the ground. 3. Raise the trunk and head towards sky taking support from elbows and knees or toes.

BENEFITS

Unmukha-pitha has been developed by Gargi for pregnant women. It overcomes weakness and offers strength.

225

226

Asana Type

04//SUPINE

Supine Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

141

142

ANANTASANA I

ANANTASANA II

Kapala-Kurantaka-Hathabhyasa-Paddhati-4

Sritattvanidhi-1

1. Lie on back with straight legs.

2. Place one of the legs behind neck and hold toes with opposite hand.

3. Head rests on the foot.

4. Straighten the other arm next to the body.

BENEFITS

Balances the prana and apana energies.

Kapala-Kurantaka-Hathabhyasa-Paddhati

229

230

Supine Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

143

144

ANKUSASANA

DAKSINOPADHANASANA

Sritattvanidhi-3, Kapala-KurantakaHathabhyasa-Paddhati-5, IA-4

KiranaTika-II.46,p.248

1. Lie on the back. Place one leg behind the head.

1. 1. Lie down on the back.

2. Place the hand from the opposite side at the base of the ear.

3. Place the head under the right leg like a pillow.

2. Extend the right leg.

3. Place the elbow of the same side (as the bent leg) on the floor and straighten the arm and the leg.

BENEFITS

Opens the root chakra and brings apana energy upwards. Strengthens the abdominals, back and neck. Stretches the spine, gluteal and pelvic muscles.

Deeply opens and stretches the hamstrings, hips and gluteal muscles. Strengthens the abdominals and legs. Stimulates the root chakra.

Similar to anantasana Kapala-KurantakaHathabhyasa-Paddhati 4, sTN 1-hand & leg slight difference.

231

Like vyaghrsana i Rudrayamalam (uttaratantram)-24:17-18, upadhanasana (SVY-46, Sacitra Cauryayasin Asane-74, YMP-45, Yogasanam(sacitra)-106) , vamopadhanasana

232

800 Traditional Asanas // Nithayanada Yoga

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

148

ATMARAMASANA Yoga-Asanamala Sacitra (ms.)-14

AaTmramasn àwm sUxaE saevE. pg %ca$ AagnE AanE dae$ pga ibic haw kir khaE[I kI maihlI s<ixmE )[a Awva pgwLyaka lak kaEr va[a rai; Éujaklaya saE daEvE hawa kI kaksI kir gudI pIDE ra;E mawae %caE ra;E †iò naza A¢ Aas[ kaEgu[ jEitn ivirya @katI bEsI Xyan xara krE ta paDE Aê phlIy Aasn cFtaE sxE taE @ta gun hae$ AgnI ibrix hae$ pvn sillta bEhE srIr suÏ hae $ nafI suÏ hae$ srIr ka raEg ja$ AaEr raeg kI %tpit n hae$. 14. TECHNIQUE First lie on back. Raise the legs towards head. Bring the hands in between the legs. Turning the hands over the legs, hold the feet in elbows. Interlock the fingers over shoulders and raise the head. Fix the gaze at the tip of the nose.

BENEFITS

Gastric fire is improved. Rectifies the flow of prana in the body and purifies the nadis. Removes diseases.

233

Chapter 01

234

Supine Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

149

150

DRDHASANA

KOCA(CI)KAASANA

Sacitra Cauryayasin Asane-3

Joga Pradipika-173-178; Yoga-Asanamala Sacitra (ms.)-21

1. Lie on left side.

1. Lay on back, knees pulled towards the chest, soles of the feet are facing upwards.

2. Bend left elbow. 3. Left hand support the head.4. 4. Stretch the legs.

2. Extend the hands sideward.

5. Place another arm stretched comfortablly on the body.

3. Lower legs are standing vertically. 4. Gaze is between eyebrows.

BENEFITS With this asana one gets rid of dreams. Prana moves through right path and gastric fire increases.” Restorative asana that improves balance, stability and focus. Helps with lethargy, sorrow, disorders of chyme formation (ama- vata), spleen disorders and seminal disorders. Calms the mind and balances the nervous system. Induces a state of restful awareness. Stimulates root chakra and allows energy to flow upwards.

235

BENEFITS Opens and releases the hips, pelvic and chest. It stops the decaying of Dhatu. All diseases including blindness at night can be overcome through the practice of this asana.

Sacitra Cauryayasin Asane 3, YMP 35, KT II. 46p242, Sri-yoga-kaustubha 3, Hatharatnavali III. 20. Instead of lying on left side, when one lies on right side it is known as daksinasana.

YMS 21

236

Supine Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

151

152

MADA ASANA

MADHUPASANA I

Joga-manjari(ms.)-I.64-65

Hathapradipika (ms.) SiddhantaMuktavali_II-171-174

1. Lie down on the back.

2. Spread the feet and hands.

2. Put the feet into the armpits respectively with the soles upwards. 3. Bring the arms to the back and hold each others.

BENEFITS

It gives rest to the body and mind.

Stretches and opens the groin muscles, ankles, chest and shoulders. Energizes the body and purifies the nadis.

Same as savasana

237

Can lie on back or on belly

238

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

153 MARJAROTTANASANA SriTattvaNidhi-82, IA-7

1. Lie down on the back. 2. Bend both knees and bring the knees to the ears respectively. 3. Hold the neck with hands which fingers are interlaced. 4. .Put the elbows in between the legs and push the legs with the elbows.

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

154 MASAKÄSANA II Hathapradipika (ms.) SiddhantaMuktavali-II.137

1. Lie down on the back. 2. Bring the legs behind the back and cross over opposite shoulders. i.e. left foot on right shoulder, right foot on left shoulder. 3. Interlace the fingers under the buttocks. 4. Gaze at the nose.

BENEFITS Massages internally. Strengthens abdominals, inner thighs, outer hips, abdominals, shoulders and arms.

239

BENEFITS Advanced asana that offers wellbeing to the practitioner, alleviating all diseases. Flexibility in the hips, hamstrings and spine is needed for this posture. Stimulates all 7chakras and awakens the kundalini.

240

800 Traditional Asanas // Nithayanada Yoga

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

155

MASAKASANA I Joga Pradipika 342-343

mskasn àwme sUxae sEn hI kre vampad ka<xpir xre , tapir diDn pg kae Aane dae% hSt @esI ivix Qane . 342. tnsae ligva nIca xarE ÉUpir sUxa hst psare , nasa A¢ iÔiò QhravE yate raegnas sb pavE . 343. masakäsana prathame südho saina hé kare vämapäda kändhapari dhare | täpari dachina paga ko äne dou hasta aisé vidhi öhäne || 342 || tanaso lagivä nécä dhärai bhüpari südhä hasata pasäre | näsä agra driñöi öhaharävai yäte roganäsa saba pävai || 343 ||

TECHNIQUE First lie supine placing the left leg upon the (left) shoulder, bring the right left upon it (left). While touching the body spread both the hands down on ground. Fix the gaze upon the tip of the nose.

BENEFITS

Helps relieving from all diseases.

241

Chapter 01

242

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

156 MRTYU BHANJIKA ASANA Joga Pradipika (sanskrit manuscript No.24099 deposited in The British Library London)-27

1. Lie down on the back. 2. Bend the knees and bring them under the armpits. 3. Hold the feet with hands and arrange the feet up vertically.

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

157 PARASU RAMASANA Joga Pradipika-354-356

1. Lie down on the back assuming Padmasana. 2. Bring the left arm overhead. 3. Catch hold of the left arm with the right hand. 4. Lie down and gaze at the tip of the nose.

BENEFITS It removes all types of diseases immediately ensues samadhi. Revitalizes and energuzes the whole system. Creates a complete energy circuit and brings awareness inwards.

243

244

800 Traditional Asanas // Nithayanada Yoga

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

158

NAGRASANA Hathapradipikaā of svatmarama(10 chapters)II. 37-38

n¢ Aasn àwm pdm Aasn kae Qane dae % haw paDa ne Aane , pad A<guQa pkfe Aai[ saevE kø{ya kªLya pai[ . 351. gaefa j<” A¢ kae daoe mstg sae sm sUxae raoe , nasa A¢ iÔiò kae xre Aasn n¢ $sI ivix krE . 352. nasa raegu juna rhE ivsalI pIns jaey , juoam Aaidk sb hrE n¢asn gu[ saey . 353.

nagra äsana prathama padama äsana ko öhäne do u hätha pächä ne äne | päda aìguöhä pakaòe äëi sovai kahüëyä külyä päëi || 351 || goòä jaìgha agra ko däkhe masataga so sama südho räkhe | näsä agra driñöi ko dhare äsana nagra ésé vidhi karai || 352 || näsä rogu junä rahai visälé pénasa joya | jukhäma ädika saba harai nagräsana guëa soya || 353 ||

TECHNIQUE Sit in Padmaasana Cross the hands from your back. Lie on your back with the knees. touching the ground. Gaze at the nose tip. Remain in this pose for 30 second.

BENEFITS

Relieves chronic nasal conditions such as pinasana (running nose).

245

Chapter 01

246

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

159 PARASU RAMASANA Joga Pradipika L -83

1. Lie down on the back assuming Padmasana. 2. Bring the arms overhead. 3. Catch hold of the hands forming a finger lock.

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

160 PURNOPADHANASANA KT-II.46p248

1. Lie on your back. 2. Bring both feet behind the head. 3. Keep the arms under the buttocks. 4. Rest the head on the feet like a pillow.

247

248

800 Traditional Asanas // Nithayanada Yoga

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

161

SAVASANA I Haṭhapradīpikā-I.32

zvasn 1 %Äan< zvvÑƒmaE zyn< tCDvasnm! , zvasn< ïaiNthr< icÄivïaiNtkarkm! . 32.

çaväsana 1 uttänaà çavavadbhümau çayanaà tacchaväsanam | çaväsanaà çräntiharaà cittaviçräntikärakam || 32 ||

TECHNIQUE Lie supine on ground like a corpse with hands and legs kept at comfortable distance.

BENEFITS

Removes physical fatique. Offers relief to mind

Also known as Pretasana, Sri-yoga-kaustubha-17

249

Chapter 01

250

800 Traditional Asanas // Nithayanada Yoga

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

162

SAVASANA II Hatha-tattva-kaumudi- VII.11-12

zvasn 2 Aw icÄivïaNtaE zvasnm %ÄanmUVya¡ zyn< ivxay psayR padaE krsMpuq< ÿid , nasa¢ Aaxay †z< Smrn! izv< p&óaeiTwityRÇ zvasn< ih tt! . 11. zvasn< ÿTk…iptvat¢iNwivÉedkm! , svaRsnïaiNtijt! ÿTïm¹< yaeigsaEOydm! . 12. çaväsana 2 atha cittaviçräntau çaväsanama uttänamürvyäà çayanaà vidhäya pasärya pädau karasampuöaà hradi | näsägra ädhäya dåçaà smaran çivaà påñöhotthitiryatra çaväsanaà hi tat || 11 || çaväsanaà hratkupitavätagranthivibhedakam | sarväsanaçräntijit hratçramaghnaà yogisaukhyadam || 12 ||

TECHNIQUE Lying on supine position, keep the hands on the chest. Eyes towards the tip of nose, remembering Siva.

BENEFITS

Removes vata dosha in the chest region, removes fatigue and exhaustion of the body. Brings wellbeing to the body. A yogi draws peace through this asana. Heart disease (hrtkopa) will be relieved and gives mental relaxation.

Also known as Pretasana, Sri-yoga-kaustubha-17

251

Chapter 01

252

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

163 SUPTA PADANGUSTHASANA Yoga-rahasya of Srinatha-muni-I.51

1. Lie on the back. 2. Catch hold of the big toes with the hands. 3. Extend the legs to a vertical position

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

164 SUPTA PASARITA PADANGUSTHASANA Yoga-rahasya of Srinatha-muni-I.51.II.17

1. Lie on the back. 2. Catch hold of the big toes with the hands. 3. Extend the legs to a vertical position. 4. Spread the legs apart as far as possible

253

254

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

165 URDHA PAVANA ASANA Joga Pradipika (340-341)

1. Lie on the back with the knees bent. 2. Keep the feet on the ground. 3. Interlace the fingers and rest the head on the hands

255

256

Supine Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

Śāstra Pramāṇa

आप्त प्रमाण

शास्त्र प्रमाण

166

167

VYAGHRASANA

DAKSINSANA II

Rudrayamalam (uttara-tantram)-25:17-18

Sacitra Cauryayasin Asane-3,22,

1. Lie supine on your back and place one leg behind the neck.

1. Lie down on the right side of the body.

2. Arms by your side, palm down.

2. Straighten the legs. 3. Support the head with right hand or put right hand under the head. 4. The left arm rests on the left side of the body.

BENEFITS

Deeply stretches the groin muscles. Strengthens the abdominals, Back and neck. Brings the apana vayu upwards.

Fully relaxes the body & mind. Improves gastric fire. Brings balance & stability. One gets relief from all diseases, sorrow & night discharge.

Same as upadhanasana. Counterpose to daksinopadhanasana.

257

Also found in Yogasanam (sacitra)-13,71, KT11,p.244 ,Cf. drdhasana

258

800 Traditional Asanas // Nithayanada Yoga

Supine Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

168

VRSCIKASANA III Joga Pradipika 158-163, haṭha-saṅketa-candrikā-23

àwm syn sUxae sIs kezkI s<ix su daoE, kDu sIs %rx kr raoE, b÷r pgwlI @esE ta[E ggn idz smuo kir Qane.158. vampadpir diDpad vamtir xrE, dae% padkI Aa<qI krE.159. punh pad kI Aa<qI jIm[aE )[ae ju jae$, vam pgwlI pir xre sae$. b÷r pad %caEkaE tanE gaefaE diD sIsiF AanE, sIs kezkI sa<ix su daoe kDu sIs %rx kr raoE. b÷ir pgwlI @ese ta[e< ggnidza smmuo kirQane, dae% haw mawaidis xare ÉUsaE< ligva< %xR psare, DIdI raio A<gurI maere vI—DIka muo Jyae kir Daere. icbuk k{Qkªp me< raoe Éaehnmix iÔiò kae daoe, %drma<ih Aam haey jetI ya AasnsaE nasE tetI.162. maqI kae plaQI krI jae kdaic kae# oay, itnkae %pJyae raeg sb ya Aasn tE jay.163. atha śavāsanam uttānaṁ śavavad bhūmau śayanaṁ tu śavāsanam || śavāsanaṁ śrāntiharaṁ cittaviśrāntikārakam || 18 ||

TECHNIQUE Kneel down on floor. By leaning down forward place hands and elbows on ground. Raise both legs up and bend them backwards to touch feet on the head. Raise the chin up. Hold the position.

BENEFITS

Accumunlation of “ama” (sticky undigested food residue; toxins) in the intestine is eliminated by this practice. Cures hose ailments which are caused due to consumption of soil.

Hatharatnavali III 76

259

Chapter 01

260

Asana Type

05//FORWARD BENDS

Forward Bends Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

169

170

आप्त प्रमाण

ARDHAPASCIMOTTANASANA

AMARAI ASANA Navnatha 84 Siddhas-36

SriTattvaNidhi-107

1. Sit with legs extended.

1. Sit on the ground 1.

2. Bend the knees bringing the feet closer to each other .

2. Bend one knee with the foot close to the perineum

3. Bring the elbows between the feet with hands on the head.

3. Stretch another leg out forward.. Hold the toes of the straight leg with hands 4. Put the head to the knee of the straight leg.

BENEFITS Preparation for Pascimottanasana—Stretches the back of one side of body fully; back, hamstrings, glutes & calves while contracting the front of body. Increases gastric fire diminishing most health disorders. Practice equally on both sides.

Similar to kaneri-pava-asana

263

Kapala-Kurantaka-Hathabhyasa-Paddhati 49, sTN 107 mahamudrasanana Joga pradipika-105-106, janu- sirasana Sri-yogakaustubha 93

264

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Forward Bends Asanas

आप्त प्रमाण

Forward Bend Yoga Asanas

Paramahamsa Nithyananda

171

ARAMBHA ASANA Yoga-Asanamala Sacitra (ms.)-30

dae% pg imilva psarI pgaka AguQa pkif illaq gaefa lgavE srIr smIra;E Aasn kaEgu[ AarÉ kI ibix %Är snmu; bEsI AarMÉ krE àwm Öads maÇa SyaE mu; baq pure ÖadzmaÇR k…MÉk ra;E ÖadzmaÇa SyaE ip<gula naif recE fava haw SyaE AarMÉ kre jIm[aE haw jIm[aE gaEfa pir ra;E iÔiò iÇk…qI ra;E Öadz idn suxaE #hI jugtI AarMÉ krE paDE jeit skit hae$ tetaE pUrE Aê Azi´van hae $ taElaE k…MÉkra;E jeit takitte taSyaE Aixk rEcE

dou paga milivä pasäré pagäkä aguöhä pakaòi liläöa goòä lagävai saréra saméräñai äsana kauguëa ärabha ké bidhi uttara sanamuña baisé ärambha karai prathama dvädasa mäträ syau muña bäöa pure dvädaçamärtra kumbhaka räñai dvädaçamäträ syau piìgulä näòi recai òävä hätha syau ärambha kare jémaëau hätha jémaëau gauòä pari räñai driñöi trikuöé räñai dvädaça dina sudhau ihé jugaté ärambha karai pächai jeti sakati ho é tetau pürai arü açaktiväna hoé taulau kumbhakaräñai jeti täkatite täsyau adhika raicai dvädaçadinamai caòhatau caòhatau pahara eka ärambha äsana sädhai pahara ägai sädhaito ñarai nékä éha jugati dina 72 vahaitiré ärabhakarai || athavä vogarä ké bidhé säöhé caàvala öäìka 27 satä ésa mugasärä öaìka 26 taulä judä bhajevai bhéjyo pächai silä upari judä bäöai pächai bogaro paléñä samäna alunau rädhai päëé mai jaba ñérä meleà taba sakara öaìka 5 päca vodha garä mai ghälai pésuhävai jasyo pévai thoòé thoòé ghüöa pévai pachi turatahé yo äsana kä baisé yähé ärambha karai ghaòé eka do i biçräma karai äöho prahara yähé ärambha karai to cauräsé déna mai räjaroga jäya kuëòalané béñai pavana prabesa karai näòésudha hoya arä çraharsa kosa ké sune siddha prapti hoi ||30 || 265

vÖadzidnmE cFtaE cFtaE phr @k AarMÉ Aasn saxE phr AagE saxEtae ;rE nIka $h jugit idn 72 vhEitrI AarÉkrE. Awva vaegra kI ibxI saQI c<vl qa<k 27 sta $s mugsara q<k 26 taEla juda ÉjevE ÉIJyae paDE isla %pir juda baqE paDE baegrae plI;a sman AlunaE raxE pa[I mE jb ;Ira mele< tb skr q<k 5 pac vaex gra mE “alE pIsuhavE jSyae pIvE waefI waefI “Uq pIvE piD turthI yae Aasn ka bEsI yahI AarMÉ krE “fI @k dae# ibïam krE AaQae àhr yahI AarMÉ krE tae c%rasI dIn mE rajraeg jay k…<flnI bI;E pvn àbes krE nafIsux haey Ara ïhsR kaes kI sune isÏ àiÝ hae#.30. TECHNIQUE Start the the asana from the previous asana. Sit with legs extended in front. Catch a hold of the big toes with the index and middle finger. Place the head over the knees. It is recommended to consume a liquid gruel made of green mung dal and rice should be taken sip by sip, and after few minutes then start the asana. Arambasana is practiced with nadi shodana pranayama starting with 12 matras all the time through 24 hours with intermittent rest of an hour or so.

BENEFITS

If practiced for 82 days, one overcomes rajaroga (Tuberculosis). Prana moves to Kundalini and nadies are purified. One attains clairvoyance.

Yoga-Asanamala Sacitra (ms.)-29

266

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

172

173

आप्त प्रमाण

ASTHIPAVA ASANA

AVAGHATA ASANA

Navnatha 84 Siddhas-72

Navnatha 84 Siddhas-52

1. Be in seated position.

1. Sit on the ground.

2. Place both heels together in front of you while keeping the toes apart..

2. Bend the knees and open the hips. 3. Bring the heels together while the toes apart.

3. Extend the legs forward. 4. Bend forward and touch the ground with forehead close to heels.

4. Extend the legs forward till the forehead touch the heels when the body bending forward.

5. Spread the arms sideward over the knees and place the palms on gound.

5. Stretch the arms forward.

6. Gaze is at the tip of the nose.

BENEFITS

Opens & stretches muscles of the groin, chest, shoulders & back. Engages the abdominals & uddiyana bandha. Unifies all the 5 vayus. Practice dharana in this posture.

267

Removes pain from the body.

Yoga-siddhanta-candrika-II.46p.82, Hathapradipika (ms.) Siddhanta-Muktavali-II.191, HSC-41, Yoga-cintamani of Sivananda Sarasvati-p.78, Hathapradipika of Svatmarama-I.45-47, Yogasanam(sacitra)-4, YSS(Pu)-90-92, Hatha-tattva-kaumudi-VII-23, DYS-68-75, A27-28, MSII.60-62, Yoga-cintamani(Godavara Misra)-II, SP-4376, 4435, SS-III.88-89, Hatharatnavali_III.36.37, YRP-p.7, Ani. Yoga-

It has similarity with nagipava-asana (YogaAsanamala Sacitra (ms.)-58), bhagna-patraasana (Navnatha 84 Siddhas-44) and yoniasana-ii (Yoga-Asanamala Sacitra (ms.)-43

268

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

174

175

JATYASANA Rudrayamalam (uttara-tantram)-24:36

1. Standing position, bend forward & hold toes.

JONI ÄSANA Yoga-Asanamala Sacitra (ms.)-43

1. Sit with legs extended 2. Bring heals about 2 inches apart

2. Walk back & forth.

3. Bring the head forward and place it on the heels 4. Forearms on the ground and hands together

BENEFITS This asana will improve abdominal disorders.

BENEFITS Strenghten legs muscles and improve sense of balance.

Also in Joga Pradipika 215-219

269

270

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Asanas

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

176

HALIPAVA ASANA Joga Pradipika -261-263

pUvR ivix yaø< me< janaE ,%ÉE pgwlI s<puq QanaE , ipò pDE dae% kr Lyavae , diD[ kr sae vam ghavae . 261. ipiò hweLya< kI jae$ , A<su siht ÉUim xrE sae$ , puin llait ÉUpir Qane , @f(a< lgta mahI Aane< . 262. kpalÉawI ;ult hE ,ya Aasn sae vIr , nasaidiò lga#kE , saix kha xIr . 263. pürva vidhi yähüà meà jänau , ubhai pagathalé sampuöa öhänau | piñöa pachai dou kara lyävo , dachiëa kara so väma gahävo || 261 || piñöi hathelyäà ké joé , aàsu sahita bhümi dharai soé | puni laläti bhüpari öhäne , eòyäà lagatä mähé äneà || 262 || kapälabhäthé ñulata hai ,yä äsana so véra | näsädiñöi lagäikai , sädhi kahä dhéra || 263 ||

TECHNIQUE Bring both soles of feet together. Bring both hands towards the back. Lean forward and place forehead on the ground near the ankles. Gaze at the tip of the nose.

BENEFITS

Body becomes purified. This asana facilitates kapalabhati pranayama.

YOGA ASANAMALA SACITRA-60; AYG-45. Similarity with lohasana.

271

Chapter 01

272

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Asanas

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

177

ANASUYASANA II Yoga-asanamala sacitra - verse 44

jIm[a gaefa kI Sy<ix %pir fava gaefa kI s<ix imla# ra;E gaefaSyaE le pgwLya laE Aafva# sUxa ra;E hawa SyaE pgaka AgUQa pkfE Awava dae^ haw paDa nE kir kaksI krE mUlÖar paDE kaksI ra;E hwelI ipiò mUlÖar %XvR lga ra;E naiska xrtI lgavE iÔiò nasa A¢ Aasn kaEgu[ y÷ Aasn mas dae# krI saxE taE k<cnm# dehhae# anasuyäsanä jémaëä goòä ké syandhi upari òävä goòä ké sandhi milä i räñai goòäsyau le pagathalyä lau äòavä i südhä räñai häthä syau pagäkä agüöhä pakaòai athävä doü hätha pächä nai kari käkasé karai müladvära pächai käkasé räñai hathelé piñöi müladvära urdhva lagä räñai näsikä dharaté lagävai driñöi näsä agra äsana kauguëa yahu äsana mäsa doi karé sädhai tau kaïcanamai deha hoi

TECHNIQUE Place one knee above the other. Hold the hands from the back. Bend down to touch the nose on the ground. Gaze at the tip of the nose. Remain in this pose 30 seconds.

BENEFITS

The body becomes lustrous like gold; free of diseases. There are several benefits of this asana, Even if practiced 2 times a month it gives tejas to the body.

Asana-nämani - verse 53

273

Chapter 01

274

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Asanas

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

178

ANDHA ASANA Joga Pradipika 193-197

àwm pgwlI sm QhravE kaer mahlI %ÉE imlavE, )[apa[ %kf kr bEse dae% @fI guda invEse . 193. j<” Aaer gaefa sm kr xrE pun Aagakae %ÉE psarE, gaefamihla neÇ dae% sm kir kaQa dabe sae%. 194. pae÷cakI s<ixmaihlI takae @ese Qain, gaefa kI bahir idsa tapir xrE ju Aain. 195. neÇ me jE pqb VhE puin ratI—xae haey, gava x&it Aé imrcsae A<jn kIjE saey. 196. muo marg recn kre mUlÖare de b<x , tae rait<xae na rhe nE<nin deoe A<x.197. prathama pagathalé sama öhaharävai kora mähalé ubhai milävai | phaëäpäëa ukaòa ka ra baise dou eòé gudä nivaise || 193 || jaìgha ora goòä sama kara dharai puna ägäko ubhai pasärai | goòämahilä netra dou sama kari käöhä däbe sou || 194 || pohucäké sandhimähilé täko aise öhäni | goòä ké bähari disä täpari dharai ju äni || 195 || netra me jai paöaba vhai puni räténdho hoya | gävä dhåti aru miracaso aïjana kéjai soya || 196 || mukha märaga recana kare müladväre de bandha | to rätindho nä rahe nainnani dekhe andha ||197 ||

TECHNIQUE Sit in a squatting position.. Direct the knees forward. You can rest your knees on the ground. Bend forward Lower the head in between the knees Keep the elbows adjacent to the knees Hold the head with your hands. Exhale completely through mouth. Practice Mulabandha, i.e. the practitioner should press firmly the perineum with the left heel. Be in this position for 30 seconds. Release Mulabandha.

BENEFITS

This removes night blindness and even blind can see with eyes

Joga Pradipika (or yoga-äsanamälä sacitra-33) explain that usually night blindness is removed by putting cow ghee and black pepper in the eyes and emphasizes the exhalation to be done from the mouth ensuring to close the anal region

275

Chapter 01

276

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

179

180

आप्त प्रमाण

BHAGNA PATRA ASANA

GAJASANA

Navnatha 84 Siddhas-44

SriTattvaNidhi-13

1. Sit with legs extended, bring feet closer with heels together.

1. In a kneeling position, tuck the toes on the floor. 2. Ground the palms firmly on the floor.

2. Hands on respective knees. 3. Touch head to heels.

3. Lift the hips up so that the body assuming an inverted “V” shape. 4. Let the head hanging between the arms. 5. Bring the nose towards the hands and backwards the navel. Repeat this action for some times.

BENEFITS

Accumulated vayu is removed.

Strengthens the abdominals, back, shoulders, arms & wrists. Stretches the hips, hamstrings and calves.

NS 44, Cf avaghata-asana NS 52, nagi-pavaasana YMS 58, malakara-asana, yoni-asana ii YMS 43

277

Cf mesasana, ajasana Kapala-KurantakaHathabhyasa-Paddhati-25, Mpu-VI47, VIII.18

278

Forward Bends Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

181

182

आप्त प्रमाण

GHORASANA

JALANDHARI PAVA ASANA Joga Pradipika 268-270

Hathapradipika (ms.) Siddhanta-Muktavali-II.100

1. In a sitting position spread the legs taking about 50 cm distance between the feet.

1. Sit with legs stretched 2. Bring heels together spreading knees out

2. Place hands comfortably on knees.

3. Insert the hands below the knees keeping the forarms down pals facing up.

3. Bend the trunk and head down, lower the elbows and direct the gaze at third eye.

4. Let the mouth and chin touch the ground neer the heels 5. Gaze at the tip of the nose

BENEFITS

Contracts muscles in front of body. Stretches the hips, buttocks, back, hamstrings & calves. Increases gastric fire & removes abdominal disorders. Opens the root, manipuraka, heart & crown chakras awakens the kundalini.

Opens & stretches muscles of the groins, inner thighs and the back.

Similar for pascimottanasana , ugrasana, also kandorakasana Hathapradipika (ms.) Siddhanta-Muktavali II. 70

279

280

Forward Bends Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

183

184

KANDORAKASANA

KUNJARASANA

Hathapradipika (ms.) SiddhantaMuktavaliII.70

RudraYamalam (uttara-tantram) 24:

1. In seated position spread the legs apart.

1. Stand feet wide apart, bend back forward and place one hand on ground.

2. Take the big toe into your index and middle finger.

2. Back is straight and parallel to the ground. Head is upwards.

3. Bend forward and touch the ground between your two legs with your forehead.

3. Place opposite hand on top of head imitating the trunk of an elephant.

BENEFITS

Contracts front of body & stretches back of body. Increases degestive processes. Removes stomach disorders. Activates the kundalini & purifies the nadis.

Strengthens the back & abdominals. Stretches the hamstrings, calves & spine. Grounds the body & opens the root chakra.

sS III. 92 calls it ugrasana, a synonym for pascimatanasana, HP(ms) II. 100 calls it ghorasana.

281

sYK 78, Yci(G) II, NPu 33. 112, BrNPu

282

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Asanas

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

185

KURMASANA II Joga Pradipika 348-350

àwm pdm Aasnkae krE gaefas<ix maih kir xrE , tr) ËsrI kr dae^ Aane kaeh{ya %pr s<ix le Qane . 348. gudI pDe dae^ kr LyavE tha< Aain ka<ksI kravE , pun llaq ÉU^pr xrE nasa A¢ iÔiò iwr krE . 349. raeg nas sb haet hE patail tlI saey , jytram k…rm S)…rgum inhcE ja[E jaey . 350.

prathama padama äsanako karai goòäsandhi mähi kari dharai | tarapha düsaré kara doü äne kohaëyä upara sandhi le öhäne || 348 || gudé pache doü kara lyävai tahäm äni käìkasé karävai | puna laläöa bhü üpara dharai näsä agra driñöi thira karai || 349 || roga näsa saba hota hai pätäli talé soya | jayataräma kurama sphuraguma nihacai jäëai joya || 350 ||

TECHNIQUE Sit in Padmasana. Insert the hands in between thighs and calf muscles. Pull both hands up to elbows. Turn towards back and lock the fingers. Bend forward and touch the forehead on the floor. Fix the gaze at the tip of the nose.

BENEFITS

Helps withdrawing sense organs. Cleanses the pores of skin and skin becomes bright. Also change the very course of karma.

Joga-manjari(ms.)-fol.11,54-55, hatha-tattva-kaumudi VII.20

283

Chapter 01

284

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Asanas

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

186

MAHAMUDRA ASANA I Joga Pradipika-105-106;

fava pgkI @fI jae$ sIvin Aain lgavE sae$ , diDn la<baE ju psarE tamE Aain kagsI xarE . dae^ ova %xRsae xrE itnsae )er A_yas ju kre , nasaiÔiò Aan QhravE mhamuÔa nam sae pavE . 105. piw Apiw n caihye iv; Am&t haey jay , Anrs rstakae lhE mrn kles imqay . 106. o$ raeg Awva k…ò gudavtR imq jay , gulm AjIr[ raeg je muÔa det nsay . 107. òävä pagaké eòé joé sévani äni lagävai soé | dachina lämbau ju pasärai tämai äni kägasé dhärai || doü khavä urdhaso dharai tinaso phera abhyäsa ju kare | näsädriñöi äna öhaharävai mahämudrä näma so pävai || 105 || pathi apathi na cähiye viña amåta ho ya jäya | anarasa rasatäko lahai marana kalesa miöäya || 106 || khaé roga athavä kuñöa gudävarta miöa jäya | gulama ajéraëa roga je mudrä deta nasäya || 107 ||

TECHNIQUE Put the left heel at the perineum. Extend the right leg to the front . Hold the right foot with hands which fingers are interlaced. Gaze at the nose.

BENEFITS

Stretches the hamstrings, calves, hips, buttocks, groin, knees. Strengthens the abdominals and back. Spontaneously induces all three bandhas. Lifts and lengthens the spine. Increases lung capacity. Expands and opens the diaphragm. Awakens Kundalini and makes one young. Cures TB, leprosy, skin disease, glandular enlargement, tumor, indigestion. Bring integration of the Self.

Also found in asana-yoga-grantha-59; Yoga-AsanamalaSacitra (ms.)-7

285

Chapter 01

286

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

187 MARICI ASANA Yoga-rahasya of Srinatha-muni-I.51.II.17

1. Sit with legs extended. 2. Bend one knee, keep it raised and put the foot close to another thigh. 3. Lean a bit forward so that the arms can surround the raised knee and hold the hands behind the back.

188 PASCIMATANASANA Hathapradipika II.14-15

1. Sit with the legs extended. 2. Fold forward from the hips . 3. Catch hold of the big toes . 4. Bring the forehead to the knees.

4. Bend the upper body forward. 5. Touch the head to the knee of the extended leg.

BENEFITS Stretches, opens the hamstring, groin, shoulder & back muscles. Strengthens the abdominals & back. Increases gastric fire & stimulates the digestive processes.

BENEFITS Causes the current of prana to pass through the susumna (posterior path), increases gastric fire, reduces belly and offers good health to a person.

Hatharatnavali-III.66-67, Gheranda SamhitaII.24. Also known as arambasana, YMS-30, ugrasana SS III. 92

287

288

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Asanas

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

189

MIDAKIPAVA ASANA I Yoga-asanamala sacitra 61

pUrb ibix pir pgwlI s<pUq ;ael yefI imlI ra;E yef(aSyU maihlI kanI AgUl dae AatrE illaq xrtI lgavE haw dae^ gaefa %pir lgava Afva#rDa pra psarE hœwelI A<gulI xrtI ra;E iÔiò nasa A¢ Aas[ kaE gu[ pc %pba$ ijnik gaiQpr püraba bidhi pari pagathalé sampüöa ñola yeòé milé räñai yeòyäsyü mähilé käné agüla do ätarai liläöa dharaté lagävai hätha doü goòä upari lagävä aòaväirachä parä pasärai hthelé aìgulé dharaté räñai driñöi näsä agra äsaëa kau guëa paca upabäé jinaki gäöhipara

TECHNIQUE Sit with legs extended. Close two heels together while keeping toes apart. Knees are spread sideward. Lower the body forward to touch the forehead on ground near the heels. Spread hands sideward over knees and place palms on ground. Gaze is fixed at the nose.

BENEFITS

Alleviates all diseases. Enhances gastric fire.

JP.265-267; AYG-46. Similar to asthi-pava-asana illustrated in NS-72

289

Chapter 01

290

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Asanas

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

190

MIDAKIPAVA ASANA II Yoga-asanamala sacitra 101-102

Aas[ kaE ˆgu[ gulmE bay ja$

äsaëa kau úuëa gulamai bäya jäé

TECHNIQUE Sitting on the ground, bend both legs at the knees and place the heels under the bottoms. Interlock the fingers and put them on ground at one side of the body. Bend the head forward.

BENEFITS

Beneficial for gulma vayu.

291

Chapter 01

292

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Asanas

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

191

NAGIPAVA ASANA purb ivix pir AaganE nIcaE haE$ kø[I )[a SyaE lga$ haw AaganE xrtI lgavE psair dae^ haw kI A<jUlI krE ÉU yfI pir lgavE iÔiò nasa A¢ Aas[ kaE gu[ sirr ibwa ja$ .

puraba vidhi pari ägänai nécau haué kahüëé phaëä syau lagäé hätha ägänai dharaté lagävai pasäri doü hätha ké aïjülé karai bhü yaòé pari lagävai driñöi näsä agra äsaëa kau guëa sarira bithä jäé ||

TECHNIQUE Sit with legs stretched Place both soles together with the knees sidewards Bend forward and rest your elbows on the legs Place the palms on the ground Make a hollow of the hands Gaze the nose tip Remain in this pose for 30 seconds

BENEFITS

Pain in the body is removed

293

Chapter 01

294

800 Traditional Asanas // Nithayanada Yoga

Forward Bend Yoga Asana

Forward Bend Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

192

SIDDHASAMADHI ASANA Joga Pradipika. 250-253

dae% pgwlI s<puq krE sae le Aaga me xrE , A<gul AaQ Aa<trae raoE @fI kae @esE ivix daoE . 250. Aa[e haw pga< ke mahI kaEh[I siht tlaya ta$ , AaMha saMha kr puin dae$ ÉUpr raoE suxa sae$ . 251. )[a dae% Aaga ne kre nasa kae ÉU %pir xrE , pad A<guòa k<Q lgave nasaA¢ idò QhravE . 252. pvn xar[a shtyaE saXya lgavE smaix , dehI n&ml haey muin kde n %pjE Vyaix . 253. dou pagathalé sampuöa karai so le ägä me dharai | aìgula äöha äntaro räkhai eòé ko aisai vidhi däkhai || 250 || äëe hätha pagäà ke mähé kauhaëé sahita taläyä täé | ämhä sämhä kara puni doé bhüpara räkhai sudhä soé || 251 || phaëä dou ägä ne kare näsä ko bhü upari dharai | päda aìguñöä kaëöha lagäve näsä agra diñöa öhaharävai || 252 || pavana dhäraëä sahatayau sädhyä lagävai samädhi | dehé nåmala hoya muni kade na upajai vyädhi || 253 ||

TECHNIQUE Bring the feet close together leaving a distance 8 digits between the heels. Bring the arms below the legs with palms facing up arms stretched outwards. Bring nose towards the ground and the toes touching the throat. Gaze at the tip of the nose..

BENEFITS

Body is purified and not troubled by diseases. If practice with pranadharana, can attain the state of Samadhi.

YMS-55, AYG-40. JP(L)-50 illustrates this asana with sligh difference in the head position.

295

296

Forward Bends Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

193 PRASARITASANA Yoga-siddhanta-candrika-II.46p86

1. Sit in Padmasana. 2. Interlace the fingers at the back, stretch arms & clasp palms together. 3. Bend forward and bring the forehead to the ground

BENEFITS Stretches & opens the hips, back, shoulders & arms. Removes discomfort in legs.

Cf pasavasana Yoga-cintamani (Godavara Misra)-II, Yoga-cintamani of Sivananda Sarasvati-p75. Popularly known as yogamudra.

297

298

800 Traditional Asanas // Nithayanada Yoga

Forward Bends Asanas

Forward Bends Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

194

UGRASANA Shiva Samhita III.92-94

àsayR cr[ÖNÖ< prSprms<yutm!, Svpai[_ya< †F< x&Tva janUpir izrae Nyset!. Aasnae¢imd< àae´< ÉvedinldIpnm!, dehavsanhr[< piímaeÄans<}km!. y @tdasn< ïeó< àTyg< saxyeTsuxI>, vayu> piímmageR[ tSy sÂrit Øuvm!.92. @Td_yaszIlana< svRisiÏ> àjayte, tSma*aegI àyÆen saxyeiTsÏmaTmn>.93. gaepnIy< àyÆen n dey< ySy kSyict!, yen zIº< méiTsiÏÉRvedœ Ê>oaEºnaiznI.94. prasärya caraëadvandvaà parasparamasaàyutam | svapäëibhyäà dåòhaà dhåtvä jänüpari çiro nyaset || äsanogramidaà proktaà bhavedaniladépanam | dehävasänaharaëaà paçcimottänasaïjïakam || ya etadäsanaà çreñöhaà pratyagaà sädhayetsudhéù | väyuù paçcimamärgeëa tasya saïcarati dhruvam ||92|| etdabhyäsaçélänäà sarvasiddhiù prajäyate | tasmädyogé prayatnena sädhayetsiddhamätmanaù ||93|| gopanéyaà prayatnena na deyaà yasya kasyacit | yena çéghraà marutsiddhirbhaved duùkhaughranäçiné ||94||

TECHNIQUE Stretch out both the legs and keep them apart; firmly take hold of the head by the hands, and place them on the knees. This is called ugrasana (the stern-posture), it excites the motion of the air, destroys the dullness and uneasiness of the body, and is also called paschima-uttana (the posterior crossed posture.) That wise man who daily practices this noble posture can certainly induce the flow of the air up through the anus.

BENEFITS

Those who practice this obtain all the powers; therefore, those, desirous of attaining power, should practice this diligently. 93 This should be kept secret with the greatest care, and not be given to anybody and everybody. Through it, vayu-siddhi is easily obtained, and it destroys a multitude of miseries. 94 Gastric fire is enhanced. Remove body fatigue.

299

Chapter 01

300

Asana Type

06//BACK BEND

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

195 AJAGARASANA Hathapradipika (ms.) SiddhantaMuktavali-II.152

1. Lie on your back. 2. Lock fingers together under hips. 3. Raise entire body up from ground keeping top of head, fingers locked and feet on the ground. 4. Gaze in between the eyebrows.

BENEFITS In this posture one makes a hissing sound which overcomes diseases. Improves strength of entire body & improves flexibility of the spine.

303

Back Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

196 AKASA TANASANA Hathapradipika (ms.) SiddhantaMuktavali-II.127-128

1. Lie on your back, then bring your feet close to the buttocks. 2. Keep the knees bent while placing the hands near the shoulders with elbows raised. 3. Lift the body making a bowlike curve bringing the head closer to the heels. 4. Gaze at your third eye.

BENEFITS Deep backbend improves flexibility in spine & stimulates internal organs. Strengthens the wrists, arms, shoulders & abdominals. Removes energetic blocks & tension in the spine. Improves blood flow to extremities. Boosts the immune system preventing many diseases.

304

Back Bends Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Back Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

197

198

BHAGALASANA

DHATRASANA

Hathapradipika (ms.) SiddhantaMuktavali-II.143

HathaPradipika (VI chapter) (ms)-II.103

1. Lie on the back with feet on the ground and knees up.

1. Lie down on the back. 2. Bend the knees and bring the feet close to the buttocks.

2. Keeping arms straight under the thighs as you lift the hips all the way up.

3. Lift up the back. 4. Hold the ankles with hands.

3. Gaze on your third eye.

5. Arch the back.6.Gaze at the tip of the nose

BENEFITS

Great for releving back issus, Regulates function of thiroid gland, improves breathing problems. Balances problems related to menopause.

Strengthens the back, abdomen & legs. Stretches and opens the hip flexors, thighs, chest & neck. Expands lung capacity. Reduces anxiety, backache, headache, fatigue & insomnia.

Also know as bhagala-bandhasana

305

Aame as dvipadapitha. Yoga-rahasya of Srinathamuni III. 19 Suppose to form a counter pose to unmukha-pitha ii Yoga-rahasya of Srinatha-muni III. 17 .recommended by gargi for pregnant women. Similar to markatasana ii but holding ankles. 306

800 Traditional Asanas // Nithayanada Yoga

Back Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

199

DHANURASANA III Gheranda Samhita II 18

àsayR padaE Éuiv d{fêpaE kraE c p&óe x&tpadyuGmm!, k«Tva xnuStuLyivviÄRta¼< ing* yaegI xnurasn< tt!.18.

prasärya pädau bhuvi daëòarüpau karau ca påñöhe dhåtapädayugmam | kåtvä dhanustulyavivarttitäìgaà nigadya yogé dhanuräsanaà tat ||18||

1. Lie flat on your belly on the ground 2. Bring the hands back. 3. Bend the knees and catch your ankles with hands.

TECHNIQUE Spreading the legs on the ground, straight like a stick, and catching hold of (the toes of ) the feet with the hands, and making the body bent like a bow, is called by the Yogis the Dhanurasana or Bow-posture.

BENEFITS

Improves digestion and gastrointestinal problems. Helps tin conctipation and menstrual problems. Improves blood circulation. Gives flexibility and strenght to the back.

307

Chapter 01

308

Back Bends Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Back Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

200

201

JATI ASANA

KAMAPITHASANA I

Joga Pradipika 313- 316

SriTattvaNidhi-83

1. Join heels, place under anus.

1. Lie down on the back.

2. Sit on toes.

2. Extend arms along the body.

3. Elbows at back, touch back of head to ground.

3. Bend the knees.

4. Knees on ground, hold feet with hands from behind.

4. Put the feet on the palms respectively.

5. Gaze at nose.

5. Lift the hips off of the ground.

BENEFITS

Purifies the body and controls the mind.

Gentle backbend that strengthens the back, abdominals & legs. Stretches and opens the hip flexors, thighs, chest & neck. Expands the lung capacity, diaphragm & ribcage. Calms the mind, relieves stress & mild depression. Reduces backache, headache, fatigue, anxiety & insomnia.

Same as yati- asana YMS 79, AYG 74

309

Same as Dhatrasana

310

Back Bends Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Back Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

201

202

KAPOTASANA

PADA HASTA SAMYOGASANA

SriTattvaNidhi-57

SriTattvaNidhi-115

1. Lie face down.

1. Keep the feet flat on the floor.

2. Bend the knees, and bring the two heels to the neck grasping the ankles with the hands.

2. Bring the hands behind he back 3. Slide the hands down he back as far as the knees, keeping the chin lifted. This is kapotasana, the pigeon. ~SriTattvaNidhi-57

3. This is padahastasamyogasana, the hand and foot connection asana. ~SriTattvaNidhi-115

BENEFITS Improves flexibility & strength of the spinal cord.

sTN 57, same as kapota-nitakasana KHH 77,

311

312

800 Traditional Asanas // Nithayanada Yoga

Back Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

203

KAPOTASANA II Yoga-rahasya V.21

meéd{f¢iNwdaF(s<ippadiy;u> puman! , kpaetaeò+asna_yas< k…yaRiNmtihtazn> . merudaëòagranthidäòhyasampipädayiñuù pumän | kapotoñöräsanäbhyäsaà kuryänmitahitäçanaù ||

TECHNIQUE Sit on your heels. Lift the hips up and bend backwards. Bring the hands up and back and catch a hold of the toes with the elbows on the ground.. Head to rest by the feet.

BENEFITS

Strengthens the spinal cord and spine

313

Chapter 01

314

800 Traditional Asanas // Nithayanada Yoga

Back Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

204 KUNDALI ASANA

205 MARKATASANA II (MARKATAPITHA) Kapala-Kurantaka-HathabhyasaPaddhati-10, IA-5

Navnatha 84 Siddhas - 24

1. Stand with the feet together 2. Bend backwards and insert the hands between the legs.

1. Lie down on the back. 2. Bend the knees and bring feet closer to the buttocks.

3. Hold the thighs from behind and gaze at the tip of the nose

3. Put the palms under feet which the palms are facing up. 4. Lift the hips up off the ground as high as possible.

BENEFITS Increases flexibility & strength in the spinal cord. Opens the chest, shoulders & expands the lungs. Strengthens the groin & abdominal muscles. Stimulates all the chakras & brings the kundalini up the spine.

Same as unmukhapitha

315

316

Back Bends Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Back Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

206

207

SANAKADIKA ASANA

VIPARITA-DANDASANA

Yoga-Asanamala Sacitra (ms.)-86, Asana-yoga-grantha-79

Yoga-rahasya of Srinatha-muniI.53

1. Stand with the legs together.

1. Lie on back and bend both knees

2. Take the right hand around the back and catch hold of the left wrist.

2. Bend the neck backwards and place top of the head on the floor.

3. Bend backwards as much as possible while keeping the legs straight.

3. Interlock the fingers behind the head and pusht he whole body up towards the sky in such a manner that the whole weight of the body falls only on the feet and arms.

4. Gaze at the third eye.

BENEFITS Gentle back bend that brings flexibility & strength to the spinal cord & back. Stretches the shoulder, opens the chest & expands the lung capacity. Releases tension, stress & emotions held in the spine.

Also known as ratnavali, sarira-asana, siddhikala- asana AYG-81,

317

318

800 Traditional Asanas // Nithayanada Yoga

Back Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

208

UNMUKHA PITHA I Yoga-rahasya of Srinatha-muni III-18

^XveR c janunI k«Tva ziyTvaeXvRmuo< twa, %TwaPy hStaE itóeÄu pIQ %Nmuonamke. ürdhve ca jänuné kåtvä çayitvordhvamukhaà tathä | utthäpya hastau tiñöhettu péöha unmukhanämake ||

TECHNIQUE Lie on ground in supine position. Bend the knees and then raise them. Place the palms on floor and raise the trunk also up.

BENEFITS

Great for pregnant woman, bringing strength and removing weakness.

Same as dhatrasana and dvi-pada-pitha and its counter pose can be unmuktha-pitha-ii

319

Chapter 01

320

800 Traditional Asanas // Nithayanada Yoga

Back Bends Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

209

USHTRASANA Gheranda Samhita-II.40

AXyaSy> zete pdyuGmVySt< p&óe inxayaip x&t< kra_yam!, Aak…Âyet! sMygudraSygaFmuò+Â pIQ< yaeignae vdiNt.40. påñöhe nidhäyäpi dhåtaà karäbhyäm | äkuïcayet samyagudaräsyagäòhamuñöraïca péöhaà yogino vadanti ||40||

TECHNIQUE Lie on the ground face, downwards, turn up the legs and place them towards the back, catch the legs with the hands, contract forcibly the mouth and the abdomen. This is called the Camel-posture.

BENEFITS

Stretches the anterior muscles of the body. Improves and strengthens the flexibility of spine. Gives relaxation to the lower back. Improves digestion.

Bṛhadyoga-sopāna-III.48

321

Chapter 01

322

Asana Type

07//INVERTED

Inverted Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

210

211

ABHIKASANA

ADHOMUKHA VARIJASANA

Hathapradipika (ms.) SiddhantaMuktavali-II.151

Jaipur Central Museum-7178

1. Lie on your back.

1. Sit in padmasana.

2. Lift the legs up.

2. Lie on back and raise the crossed legs, knees close to your face.

3. Bring the feet down above the head.

3. Hold the opposite arms with hands on the back.

4. Clasp the hands together on the chest.

4. Breathe deeply.

5. Gaze at your third eye.

BENEFITS

Stimulates better functionng of internal organs and detoxification. Purifies the blood, and balances the endocrine glands. Helps improve function of reproductive organs.

Engages the 3 bandhas. Increases gastric fire. Eliminates many diseases.

Similar to halasana and langanasana, different hand position

325

326

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

212 AJASANA SriTattvaNidhi-25, Kapala-KurantakaHathabhyasa-Paddhati-31

1. Standing in gajasana (13), throw the legs in the air and touch the ground with the head. This is ajasana, the goat. ~SriTattvaNidhi-25

BENEFITS Strengthens the upper body & improves balance. Influences the cardiovascular, lymphatic, endocrine, nervous system. Increases blood flow & energy to the head, decreasing diseases in the area. Improves immune system, digestion & elimination. Enhances confidence, focus, stability & balance.

327

328

Inverted Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

213

214

ARDHA VRKSASANA

ARDHANGHRI VRKSASANA

Sacitra Cauryayasin Asane-32

Yogasanam(sacitra)-55

1. Sit on your hands and knees.

2. Interlace hands together on the mat as like a triangle on your forearms.

3. Bring the crown of the head down and hands supporting the back of the head.

4. Straighten the legs and walk forward.

5. Bring the knees to the chest, keeping the heels close to the buttocks. This is Gohiasana.

6. Straigthen the legs to come. to the full head stand, then fold the legs at the knee and bring the heels close to the buttocks.

6. Straigthen the legs to come to the full head stand. 7. Fold one leg and place the foot on the opposite leg’s inner thigh.

BENEFITS

Strengthens the core muscles, shoulders, abdominals & back. All inversions increase blood flow to the brain, eyes & other areas of the head. Improves digestive system,increases confidence, stability of mind, balance in body.

Strengthens the shoulders, neck, abdominals & back. Improves balance & core stability. Energizes the body.

Variation of sirsasana with heels touching buttocks. This asana also found in KT-II.46, p.244, Sri-yoga-kaustubha-23, Yogasanam(sacitra)-78

329

Same as eka-pada - vrksasana Cf ardhanghrivrksasana iii, ardha - vrksasana

330

800 Traditional Asanas // Nithayanada Yoga

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

215

CAKRASANA Yoga-siddhanta-candrika. II.46, p.85, Hatharatnavali-III.15

zvasnSw> ÖaE padaE k…yaRNmStkt> praE , Vyu®³me[ tt> zIºmett! svRSy saxnm! . c³asn< guLmPlIh vatraegaidnaznm! . 15 .

çaväsanasthaù dvau pädau kuryänmastakataù parau | vyuktkrameëa tataù çéghrametat sarvasya sädhanam || cakräsanaà gulmapléha vätarogädinäçanam || 15 ||

TECHNIQUE In the pose of Shavaasana, lift the two legs and stretch them towards to place them on either side of the head, by this, as said, this will give benefit for all. Chakraasana removes, inflammation, spleen related issues, acidity etc.

BENEFITS

Overcomes disorders from vitiations of vata, enlargement or diseases of the spleen, and relieves disorders of gulma (inflammation).

YSC. II.46.15, KT-II.46.p.244-245, Abs-31-32. alternate technique SYK-24,SCA-33. SYK-24,Yas-67- called pada-hastasana. Meditation Pose- VU-V.17; PVS-246 and YSC-II.46;p.85- alt techniques. Cfkamalasana-v. STN-35 provides illustration for cakrasana. RY-43:25 baddhacakrasana and maha-cakrasana as variations of this pose- no description though. 331

332

Inverted Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

216

217

CANDRA MANDALA

EKA PADA VRKSASANA

Yoga-rahasya of Srinatha-muni-I.53

Sacitra Cauryayasin Asane-68; KT-II.46, p.248

1. Sit on your hands and knees.

1. Stand on the head. Bend either of the legs in the knee and fix its foot vertically in the opposite inner thigh.

2. Interlace hands together on the mat as like a triangle on your forearms. 3. Bring the crown of head down and hands supporting the back of the head. 4. Straighten the legs and walk forward. 5. Bring the knees to the chest, keeping the heels close to the buttocks. This is Gohiasana. 6. Straigthen the legs to come to the full head stand.

BENEFITS

Strengthens the shoulders, abdominals, back & legs. Increases blood flow to heart & head. Removes disorders of the eyes & head. Calms the mind relieving stress, anxiety & depression. Improves focus, stability & balance. Purifies the 7 chakras.

Strengthens the shoulders, abdominals, back & legs. All inversion increase blood flow to the brain, eyes & other areas of the head. Improves digestive system, increases focus, confidence, stability & balance in body.

Mentioned in YogaRahasya as a synonym for sirsasana but not described.

333

334

Inverted Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

218

219

GOHI ASANA

HALASANA

Joga Pradipika 171-174

Yoga-rahasya of Srinatha-muni-II.17

1. Sit on your hands and knees.

1. Lie on back, arms by side.

2. Interlace hands together on the mat as like a triangle on your forearms.

2. Bring hips in air, legs straight up & bring overhead touching the toes to ground.

3. Bring the crown of the head down and hands supporting the back of the head.

3. Clasp hands together & keep chin tucked to chest.

4. Straighten the legs and walk forward. 5. Bring the knees to the chest, keeping the heels close to the buttocks. This is Gohiasana. 6. Straigthen the legs to come to the full head stand. BENEFITS

BENEFITS

Helps to heal from all diseases of head and eyes.

Strengthens abdominals, back & arms. Stretches the back, legs & shoulders. Compresses internal organs enhancing their functions. Increases gastric fire & digestion processes. Stimulates & regulates the thyroid glands. Improves the immune system.

Also called sisumarasana, found in MS-20, HP(ms.)-II.156

335

Similar with abhikasana, chakrasana i & vi, langalasana, sayita-pascimatanasana

336

Inverted Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Paramahamsa Nithyananda

Inverted Yoga Asanas

Āpta Pramāṇa

आप्त प्रमाण

220

221 KARNA PIDANASANA

KAPALASANA SriTattvaNidhi-31

Sri-yoga-kaustubha-88; Patanjalayoga-pradipa-14, p.425

1. Lay down on back while hands extended along the body.

1. Place the head on the ground. Raise the feet up. This is head-stand, kapalasana. ~SriTattvaNidhi-31

2. Raise the legs and buttocks towards sky and place the knees next to the ears. 3. Feet touching the ground, hands support the back or be stretched on the ground behind your back..

BENEFITS If this is practised for 3 hours regularly, gray hair turns into black and one becomes omniscient.

Also found in: Kapala-Kurantaka-Hathabhyasa-Paddhati-45, Yogasiddhanta-candrika-II.46, Hathapradipika (ms.) Siddhanta-Muktavali-II.158, SVY-38, p.359 Similar to Kapali-Asana (nose gaze)

337

sYK 88, PYP 14 p425

338

800 Traditional Asanas // Nithayanada Yoga

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

222

KAPALI ASANA Joga Pradipika-115-117

sIs sI;a xrit tekI pg dae% imilva ^ca k… krE pgwlI Aakas idiz snmu; ra;E dae% hawa kI hwelI dae^ pa;Tya xrtI qekaE †iò nasa A¢ Aas[ kaEgu[ rhE kpalI Aasn jam setbal hae$ AavE Syam Aaersae kalGyan kI ja[E sac man b÷ bed b;anE isrtir kir pg %ca xrE phlaE iDn A_yash krE idn tE s<ix saxaE< AagE itnmasmE juglI ÉagE .19 . sésa séñä dharati teké paga dou milivä ücä ku karai pagathalé äkäsa diçi sanamuña räñai do u häthä ké hathelé doü päñatyä dharaté öekau dåñöi näsä agra äsaëa kauguëa rahai kapälé äsana jäma setabäla hoé ävai syäma oraso kälagyäna ké jäëai säca mäna bahu beda bañänai siratari kari paga ucä dharai pahalau china abhyäsaha karai dina tai sandhi sädhaum ägai tinamäsamai jugalé bhägai ||19 ||

TECHNIQUE Place the head and both of the hands on the ground and stretch both the legs upside, gaze should be at the tip of the nose.

BENEFITS

When practiced for 3 months, turn grey hair into black

Same as matsyendrasana iv and pani-mukta-drumasana

339

340

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

223 KUHI ASANA Hathapradipika (ms.) Siddhanta-Muktavali-II.129

1. Place the head and hands on the ground about shoulder width apart. 2. Keep the arms bent at right angle. 3. Lift the body and bring the knees onto the elbows. 4. Stay in this posture with the spine straight.

BENEFITS Strengthens the body & improves balance, stability & concentration. Increases blood flow to the head & heart.

341

342

Inverted Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Paramahamsa Nithyananda

Inverted Yoga Asanas

Āpta Pramāṇa

आप्त प्रमाण

224

225

LANGALASANA

MATSYENDRASANA IV sTN-102

SriTattvaNidhi-17

1. From narakasana (8), bring the feet down to the floor at the level of the nose and stretch the two hands together on the floor from the neck.This is langalasna, the plough. ~Sritattvanidhi-17

1. Sit on the ground. 2. Put the right foot on the left groin. 3. Cross the left leg over the right knee, left foot at the outer side of the right leg. 4. Hold the right thigh with the left hand.. 5. Put the right hand on the ground. 6. Repeat on another side, put the legs and twist the body on another side.

BENEFITS Stimulates the thyroid glands and abdominal organs. Strengthens the immune system. Calms the nervous system and reduces stress and fatigue.

Also known as Halasana, KKH-15

343

Same as kapalasana and panimukta-drumasana

344

Inverted Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Paramahamsa Nithyananda

Inverted Yoga Asanas

Āpta Pramāṇa

आप्त प्रमाण

226

227

MUKTA HASTA VRKSASANA II

PANI MUKTA DRUMASANA

Sacitra Vyavaharika Yoga -32

Yogasanam(sacitra)-58

1. Put the palms on the ground.

1. Place the hands and the top of the head on the ground.

2. Raise the legs up to make the whole body upside down while elbows are straight.

2. Raise the legs to a vertical position.

3. Balance only on palms alone and remain still.

BENEFITS Improves balance. Strengthens upper body, legs and abdominals. Reverses the effects of gravity and brings energy to the head. Improves overall health. Reduces stress and anxiety. Increase mental power and concentration. Improves selfconfidence. Improves cardiovascular, lymphatic, nervous and endocrine systems. Same as vrksasana, ardhodyasana, hastavrksasana, vajrolnimudra, sibhuasana

345

Same as kapali-asana. Also called mukthahasta-vrksasana. Druma means tree as well as vrksa.

346

Inverted Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

228

229

SARVANGASANA

SIRSASANA

Sacitra Vyavaharika Yoga-51p368

Sacitra Vyavaharika Yoga-38p359, Yoga-rahasya of Srinatha-muni-I.54,II.13,18

1. Lie on the back and bring the knees to the chest.

1. Sit on your hands and knees. 2. Interlace hands together on the mat as like a triangle on your forearms.

2. Keep the elbows close to the body and draw the shoulders closer together.

3. Bring the crown of head down and hands supporting the back of the head.

3. Lift the legs up to a vertical position supporting the back with the hands.

4. Lift your knees upward. At the same time bring your legs front and make the spinal cord straightly. This is Gohiasana pose. Practice this asana for some time at the beginning stage,

4. Look straight up.

5. Then Lift your legs upward.

BENEFITS

Help relieve Thyroid glands problem .Relieve varicose veins. Help asthma and respiratory problemsStrengthens the body. Improves sleep. Relieves hypertension, nervous breakdown, irritation and bad temper.

Strengthens the core muscles,shoulders, abdominals & back. Increases blood flow to the brain, eyes & other areas of the head. Improves digestive system, increases confidence, stability of mind, balance in body. Purifies the 7 chakras.

Also known as surya-mandala in Yogarahasya of Srinatha-muni-I.53 and urdhvasarvangasana in Sri-yoga-kaustubha-73. Also found in: YMP-38, KT-II.46, Sacitra Cauryayasin Asane-93, Yas-30, Yoga-rahasya of Srinatha-muni-II.13, AR-21:1936 347

348

800 Traditional Asanas // Nithayanada Yoga

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

230

SAYITA PASCIMATANASANA Hatharatnavali III 68

tan< ziyTva tu k…vIRt ziytpiímtankm!.68.

tänaà çayitvä tu kurvéta çayitapaçcimatänakam ||68||

TECHNIQUE Lie supine. Roll over bringing the toes to the ground over head. Bring the hands to the toes. Keep the legs straight.

BENEFITS

Stretches the spine, back, hamstrings and buttocks, engage abdominals. Stimulates the liver, kidneys, ovaries and uterus. Helps menopause symptomsImproves digestive fire, appetite, reduces obesity and constipationIncreases blood flow to head. Calms the mind, reduces stress, anxiety, mild depression, fatigue and helps with headachesInvigorates the nervous system

Contraindications : Do not do with any back injury

349

350

800 Traditional Asanas // Nithayanada Yoga

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

231

SUSTAGA KAPALI ASANA Yoga-Asanamala Sacitra (ms.)-97

Aas[ kaE gu[ kpal AaDaE hae$ äsaëa kau guëa kapäla ächau hoé

TECHNIQUE In kneel down position lower the head on ground and place palms on ground for support. Raise the whole body on head. Now cross the legs in padmasana.

BENEFITS

Purifies the forehead region.

351

352

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

232 TIRYAN NAUKASANA

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

233 URDHVA KARANA KRIYA

SriTattvaNidhi-84, Kapala-Kurantaka-Hathabhyasa-Paddhati-12

Jyotsna-Tika on hathayoga-pradipika-

1. From Sarvangasana, keep the hands on the buttocks

1. Lie supine with the knees folded to the chest.

2. 2. Slowly lower the legs towards the ground.

2. Lift the body up supporting the hip with the hands.

3. Keep the shoulders on the ground. 4. Point the toes towards the sky.

BENEFITS This asana tones up abdominal. Bring vitality in the process of digestion and absorption of nutrition. Also strengthen hips flexors muscles. Rejuvenates the digestive mechanism, relieves constipation and ensures a strong metabolism.

353

354

Inverted Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

234

235

URDHVA PADMASANA

URDHVA SAMYUKTA PADASANA

Kirana-Tika-II.46p246

Sacitra Cauryayasin Asane-75, Kirana-Tika-II.46p248,

1. Come to sirsasana.

2. Fold the legs in padmasana or ardh-padmasana

2. Bend the legs and bring the sole of the feet together close to the perineum

Also known as utthita-urdhva-padmasana (Sacitra Vyavaharika Yoga-37 p358). YogaMarga-Pradipa-4, Sri-yoga-kaustubha-15, Yogasanam(sacitra)-70, Sacitra Cauryayasin Asane_19, Patanjala-yoga-pradipa-35 355

356

Inverted Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

236

237

VICITRA KARANI

VIPARITA-KONASANA Yoga-rahasya of Srinatha-muni-II.20

Hatharatnavali-II.13,69

1. Lie on ground.

1. Support the head with the hands interlocking the fingers

2. Bring the legs up overhead, toes touching the ground.

2. Elbows are on the ground.

3. Extend the arms overhead towards the toes & straighten the legs

3. Raise legs and trunk up on the head . 4. Spread legs apart making a triangular form

BENEFITS Enhances gastric fire and gives good health. Engages the 3 bandhas. Brings flexibility to the spinal cord. Releases stress,tension, anxiety & mild depression held in the body.

Supposed to be an advanced sayitapascimatanasana, similar to langalasana

357

358

800 Traditional Asanas // Nithayanada Yoga

Inverted Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

238

VIPARITAKARANA ASANA Joga Pradipika (164-166)

àwm syn sUxae haey Qane< pg imla$ A<mr idis tanE, b÷ir %XvRkae deh %cavE ÉUpir maEra pai[ rhavE.164. dae% pg puin Avr srIr sUxa %rx sMy raoE wIr, dae% pgwlI smta daoE ggnidsa snmuo kir raoE.165. nIca ne jug haw psare ÉUsae lgt hwelI xare, nasa A¢ iÔiòkae raoE ivprIit krn bux ÉaoE. skl Vyaix nask yh janaE jQrai¶v&ix ³t manae.166. prathama sayana südho hoya öhäneà paga miläé ammara disi tänai | bahuri urdhvako deha ucävai bhüpari maurä päëi rahävai ||164|| dou paga puni avara saréra südhä uradha samya räkhai théra | dou pagathalé samatä däkhai gaganadisä sanamukha kari räkhai ||165|| nécä ne juga hätha pasäre bhüso lagata hathelé dhäre | näsä agra driñöiko räkhai viparéti karana budha bhäkhai || sakala vyädhi näsaka yaha jänau jaöharägnivådhi krata mäno ||166||

TECHNIQUE Lie supine on floor. Keep feet together. Raise both legs and trunk vertically. Body weight rests on shoulders and neck. Keep hands spread out on ground. Direct the gaze at the tip of the nose.

BENEFITS

Alleviates all diseases. Enhances gastric fire.

YMS 17

359

360

800 Traditional Asanas // Nithayanada Yoga

Dynamic Yoga Asanas

Paramahamsa Nithyananda

Dynamic Yoga Asanas

Asana Type

08//DYNAMIC

Dynamic Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Dynamic Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

239

240

DHRUVASANA

MUSALASANA

SriTattvaNidhi-56

SriTattvaNidhi-61

1. Hold the tip of one foot and keep that leg stiff and straight.

1. Stand up straight. 2. Raise the arms again and again.

2. Stand on the other leg and rotate quickly. This is dhruvasana, the pole star. ~SriTattvaNidhi-56

3. This is musalasana, the pestle. ~SriTattvaNidhi-61

BENEFITS

Strengthens the legs and makes you stay flexible. Improves concentration. Helps releasing toxins and air in the bowels.

Strengthens the shoulder, arms, chest & upper back. Expands the chest & lungs capacity. Stimulates the blood flow & the heart chakra. Disperses the energy upwards.

Strengthens the legs and makes you stay flexible. Improves concentration. Helps releasing toxins and air in the bowels.

363

Kapala-Kurantaka-Hathabhyasa-Paddhati-88

364

Dynamic Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Dynamic Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

241

242

LUNTHASANA

NYUBJASANA

SriTattvaNidhi-20

SriTattvaNidhi-114

1. Lie on the back.

1. Lie prone.

2. Throw the feet over the head and place them on the floor such that the body becomes face down.

2. Cross legs at heels and take hold of toes. 3. Roll back & forth.

3. Then this should be repeated from the face-down position. This is lunthasana, the rolling asana. ~SriTattvaNidhi-20

BENEFITS

Strengthens the arms, spine, abdominals & back while improving flexibility & mobility in joints. Develops the core muscles.

Strengthens the abdominals & stimulates the organs of digestion. Energizes the body.

sTN 20, same as lutanasana KKH 22

365

366

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

Dynamic Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

243 SYENASANA SriTattvaNidhi-38, Kapala-Kurantaka-Hathabhyasa-Paddhati-44

1. Come to a hand stand.Stay stable in the posture. 2. Bend the arms and come down, touching the nose on the ground. 3. Come up and down again and again. 4. This is syenasana, the hawk.

367

368

Asana Type

10 //STANDING

Standing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

263

264

ALIDHASANA

ARDHA-PADASANA

Hindu World, vol.1, p. 74

Sacitra Cauryayasin Asane-20-21, Sri-yoga-kaustubha-16, KT-II.46, p.244, Yogasanam(sacitra)-76

1. Stand tall on right leg. Left leg is off the ground and slightly bent at the knee. Left arm is straight out in front of you while the right arm is pulled back like drawing a bow.

1. Stand on one leg and place the other foot vertically on opposite thigh. Place the hands folded on the chest.

BENEFITS

With this practice one becomes lustrous and gets beautiful voice. Strengthens the trunk of body, shoulders & arms. Improves balance, stability & focus.

Strengthens legs & core muscles. Anjali mudra stimulates the heart chakra. Lung capacity increases with deep breathing. Balance, stability & concentration improves. Stimulates the root, heart & anja chakras.

variation - natyasana, similar to dancing siva (nataraja)

395

synonym for edapadasana ii Yogasanam(sacitra) 5, vrksasana i Gheranda Samhita 36 with slight variation. similar to ardha- candrasana sTN 95

396

800 Traditional Asanas // Nithayanada Yoga

Standing Yoga Asanas

Paramahamsa Nithyananda

Śāstra Pramāṇa

शास्त्र प्रमाण

265

ARDHACHANDRASANA Kirana Agama- Yoga pada- verse 8

tÖt! padÖy< k«Tva Svrlaela=Ny s<iSwtm!, AxRcNÔ< Évedev< vIrasnmw s&[u. tadvat pädadvayaà kåtvä svaralolä’nya saàsthitam | ardhacandraà bhavedevaà véräsanamatha såëu ||

397

TECHNIQUE Placing the legs as before (ie. as in padmasana) and keeping one on the other mutually, ardhachandrasana can be assumed.

398

Standing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

266 ARDHA-TADASANA Sri-yoga-kaustubha-25

1. Standing with feet together. 2. Raise the heels up coming to tips of toes. 3. Raise one hand over the head and stretch.

BENEFITS Strengthens the feet, ankles & core muscles. Stretches front of body & shoulders. Lengthens the spine. Improves balance, stability & focus.

Also known as a variation of Tadasana

399

400

800 Traditional Asanas // Nithayanada Yoga

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

267

268

DIKSASANA

GARUDASANA II sri-yoga-kaustuba- 34

Yogasanam (sacitra) -2

1. Stand under the trees such as asoka etc2. Pull out five handfuls of hair from the head ~Yogasanam(sacitra)-2

1. Stand with the legs and feet together. 2. Bring the palms together and join them behind the neck. 3. Keep the elbows pressed on the head. 4. Bend forward slightly,keeping the spine straight.

BENEFITS

One attains peace

Strengthens the abdominals, back, arms & neck. Opens & stretches the chest, shoulders & expands the lungs.

SCA 45, YMP 47

401

402

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

269 GHANASANA Yogasanam (sacitra)-68

1. Stand straight with feet a little apaart and hands hanging by the sides.

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

270 HASTA PADANGUSTAHASANA Sri-yoga-kaustubha-90

1. From standing, lift the right leg forward. 2. Catch a hold of the toes. 3. Repeat on the other leg.

BENEFITS Strengthens the feet, groin, abdominals & back muscles. Stretches the hamstrings & calves. Helps with stability, balance, focus & posture.

403

404

Standing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

271

272

KAUPINASANA

KAYOTSARGASANA

SriTattvaNidhi-110, Kapala-Kurantaka-Hathabhyasa-Paddhati-85

Hema-Candra Yoga-Sastra-IV.133, Yogasanam (sacitra)-16, Yoga-pradipah-15:72-73, HW-I. p.75

1. Hold the testicles and penis firmly between the legs and stand up. This is kaupinasana, the oriental jock strap. ~SriTattvaNidhi-110

1. Stand straight with toes facing outwards and heels are slightly apart from each other. 2. Arms next to legs at the sides. 3. Gaze at the heart centre and repeat of mantras while forgetting body sense.

BENEFITS Relaxing asana that brings one focus inwards & stimulates the heart space. A natural alignment happens as the body relaxes from the grip of the mind.

sTN 110

405

406

Standing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

273

274

KHADGASANA

NACIKETA ASANA

SriTattvaNidhi-34, Kapala-Kurantaka-Hathabhyasa-Paddhati-41

Navnatha 84 Siddhas-30

1. Do saralasana face downwards. Place the feet on the ground and stand up. This is khadgasana, the sword. ~SriTattvaNidhi-34

1. Stand with the feet together. 2. Raise the hands above the head.

BENEFITS

Strengthens the groin & back muscles. Stretches the hamstrings.

Strengthens the arms, shoulder, chest & upper back. Expands the chest & lung capacity. Lengthens the spine & brings energy upwards. Improves postural alignment. (see addtl ref)

sTN 34, KKH 41

407

Resembles talasana or tadasana i - YRah(N) recommends all varieties of tadasana for pregnant women.

408

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

275 PRATYALIDHA ASANA I HW-vol.1p74

1. Stand up straight. 2. Fold the right leg half-way up. 3. Arms straight down by your side. 4. Keep the body steady

409

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

276 PRATYALIDHA ASANA II Nilatantram

1. Bring the right leg back into a lunge keeping the right heel raised. 2. Keep the left leg folded at a right angle. 3. Extend the left arm forward and bend the right arm as if holding a bow

410

Standing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

277

278

PURNA PADASANA

RATHASANA

Sacitra Cauryayasin Asane_21

SriTattvaNidhi-23

1. Stand straight with the feet together, hands by your side

1. While standing, extend a leg backwards, then step forward and alternate. This is rathasana, the chariot.

Sri-yoga-kaustubha-16

411

Kapala-Kurantaka-Hathabhyasa-Paddhati-29

412

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

279 SAMBHU ASANA sana-yoga-grantha-78

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

280 TADASANA OR TALASANA KT-II.46p245, Sri-yoga-kaustubha-25, Sacitra Cauryayasin Asane_35, Yogasanam(sacitra)-49, Yoga-rahasya of Srinatha-muni_III.23

1. Stand on the tip of the toes and bing the arms overhead.

1. Stand with the spine straight, feet parallel.

2. Bring the palms together and gaze at the third eye.

2. Raise the arms above the head, keeping the fingers together. 3. Hold the posture.

413

414

Standing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

281

282

TANDAVASANA

TRIKONASANA IV

SriTattvaNidhi-55, Kapala-Kurantaka-Hathabhyasa-Paddhati-80

Yoga-rahasya of Srinatha-muni-II.20

1. Stand on the foot with the other raised. This is tandavasana, the asana of the fierce dance of Siva. ~SriTattvaNidhi-55

1. Spread the legs wide apart, right leg forward, left leg back 2. Keeping the legs straigth2. Right foot points forward, left foot points at an angle. 3. Face sideways with the heels, hips and shoulders in the same line. 4. Bend sideways from the hip and extend the front hand to the side of the respective foot. 5. Place the hand on the ground. 6. Look up to the other arm pointing upwards

BENEFITS Strengthens the feet & groin muscles. Improves balance, stability & focus. Disperses energy & grounds the body.

sTN 55

415

416

Standing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

283

284

TRIVIKRAMASANA

USTRASANA

SriTattvaNidhi-62, Kapala-KurantakaHathabhyasa-Paddhati-81

SriTattvaNidhi-54

1. Place one foot on the neck and stand up. This is trivkramasana, the asana of the three steps of Vishnu. ~SriTattvaNidhi-62

1. Stand on the toes and stretch the arms in the air. This is ustrasana, the camel.

BENEFITS Advanced asana..Strengthens & stretches the feet, legs & groin muscles. Improves balance, stability & concentration.

sTN 62

417

418

800 Traditional Asanas // Nithayanada Yoga

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

285 UTPIDASANA

286 UTTHITA VIVEKASANA

SriTattvaNidhi-53, Kapala-Kurantaka-Hathabhyasa-Paddhati-75

Sacitra Cauryayasin Asane_40

1. Bring the heels together (towards each other) Lower the buttocks to the level of the knees. This is utpidasana, the press. ~SriTattvaNidhi-53

1. Stand straight with the forearms crossed over the chest and remain steady.

BENEFITS Strengthens the groin muscles, legs & feet.

BENEFITS Improves postural alignment, stability & relaxation. Expands the chest & lung capacity. Rejuvenates the body & removes anxiety, stress & mild depression.

KT-II.36p244, variation of sthiti-vivekasana Sri-yoga-kaustubha-30

419

420

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

287 VAISYASANA Rudrayamalam (uttara-tantram)-24:34

1. Stand on toes. 2. Fold hands on the chest in salutation

Standing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

288 VIRA-BHADRAKA Yoga-rahasya of Srinatha-muni-I.51.II.17

1. Spread both legs far apart, one leg in fron tof the other, in standing position. 2. Bend front leg and raise hands upwards.

BENEFITS Strengthens the feet, ankles & core muscles. Expands the chest & lung capacity. Anjali mudra stimulates the heart chakra. Builds stability, balance & focus.

421

422

Asana Type

11 //BALANCING

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

289 BALALINGANA ASANA

290 GARUDASANA SriTattvaNidhi-39

SriTattvaNidhi-97

1. Embrace one knee on the chest. This is the child embracer, balalingasana. ~SriTattvaNidhi-97

1. Place the ankle of the other foot at the base of the thigh and the same knee on the heel. Bring the hands together. This is garudasana, the eagle. ~SriTattvaNidhi-39

BENEFITS Improves balance, stability & focus. Strengthens the leg, ankles & abdominals. Flexibility in hips. When knee is raised to chest engages mulabandha & uddiyana.

BENEFITS Strengthens the feet, groin, abdominals & back muscles. Stretches the knees, pelvic muscles & back of sacrum. Improves the balance, stability & focus. Anjali mudra stimulates the heart chakra and acknowleges divinity with oneself and all of life.Prevents spreading of snake poison and the like.It controls discharge of semen.

KKH 93, sTN 39, RY 23: 98- 100, YMS 90similar to gavaksasana,

425

426

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

आप्त प्रमाण

Balancing Yoga Asanas

Paramahamsa Nithyananda

291

BHISRAKA ASANA Joga Pradipika. 197-203 (Misraka asana)

TECHNIQUE Bend the knees and come to the tip of your toes. Sit on the heels of your feet.Separate the knees sidewards and place them on the ground.. Make a hollow of palms and place it on mouth. Keep thumbs under teeth and close the lips . Fix the gaze steadily at the tip of nose. Inhale through pingala nadi and exhale through mouth to the capacity.

BENEFITS

Digests excess consumption of food. One gets rid of cough and fever.

Known as misrikasana i, similar with sutra-danda NS 73, Yoga-Asanamala Sacitra (ms.)-38

427 428

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

292

BRAHMAJURÄKUSA Joga Pradipika. 189-192

dae% )[apai[ haey bEse @fI— dae guda invEse , kaer pgwLya<kI maihlI Aaps maih raoE imlI.189. dae% gaefa Aage AanE suxae kir %<ca le Qane , haw dae^ le %pr xre hwelI suxI kre< . 190. gaefa mix iÔiò kae raoE kre @esI Éa<it Xyan kae< xrE , sm¢Iva sm raoe kao surkae gih Aak;eR vay .191. #ih Aasn jblg rhE jblg ïm Ait haey , jur haeve tn maih jae yakr nase saey . 192

dou phaëäpäëi hoya baise eòéà do gudä nivaise | kora pagathalyäìké mähilé äpasa mähi räkhai milé ||189 || dou goòä äge änai sudho kari uïcä le öhäne | hätha doü le upara dhare hathelé sudhé kareà || 190 || goòä madhi driñöi ko räkhai kare aisé bhänti dhyäna koà dharai | samagrévä sama räkhe käkha surako gahi äkarñe väya ||191 || ihi äsana jabalaga rahai jabalaga çrama ati hoya | jura hove tana mähi jo yäkara näse soya || 192 ||

TECHNIQUE Sit straight with supine and neck in one line. Being sitted on toes touching each other, placing arms above the heels. Bring both the knees in front, keeping them straight raise them a little. Place both hands above the legs with palms turned upward and fingers stretched. Gaze between the knees as if meditating.

This asana should be practiced till ones gets tiredness. Also found in: Yoga-Asanamala Sacitra (ms.)-32

429

430

Balancing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Āpta Pramāṇa

Balancing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

293

294

GARUDASANA I

GAVAKASANA

SCA 45

SriTattvaNidhi-39

1. Stand on the right leg and slightly bend at the knee.

1. Stand straight. 2. Raise one of the legs and place its foot in the opposite groin.

2. Wrap the left leg around the right so that the foot comes in touch with the

3. Lower its knee up to the other ankle by bending the other knee. Join hands together at the chest.

BENEFITS

Strengthens the feet, groin, abdominals & back muscles. Stretches the knees, pelvic muscles & back of sacrum. Improves the balance, stability & focus. Anjali mudra stimulates the heart chakra and acknowleges divinity with oneself and all of life.Prevents spreading of snake poison and the like. It controls discharge of semen.

Increase the flexiblity of the hips. Stretch out inner thighs, chest, and shoulders. Strengthens your glutes, thighs, calves and spine. Helps improve concentration and your sense of balance. Relieves sciatica and reduces flat feet. Connect to the earth element and being grounded. KKH 93, sTN 39, RY 23: 98- 100 YMS 90 similarity with gavaksasana

431

432

Balancing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

295

296

NATYASANA

PARSVA MAYURASANA

Hindu World, vol.1 p.74

Hatharatnavali,III.10.44

1. Adopt a dance pose much like the dancing Shiva.

1. Sit with the legs folded together. 2. Twist sideways and place the hands firmly on the ground. 3. Lift the hips and legs extended sideways. 4. Thus balance on the two arms.

BENEFITS

Strengthens the core muscles & legs. Improves balance, stability & focus.

Quick relief from all the diseases of the spleen & stomach. Cures imbalances caused by the humours. Digests excess food & bad food, stimulates gastric fire & even the deadliest of poison.

Variation of alidhasana (dancing shivapopular nataraja)

433

One of 6 varieties of mayurasana..See kaundinyasana, mayurasana iii

434

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

297

PADA PIDANASANA Hatharatnavali III 72

tiSwTvEkiSmn! padtle kra_ya< veòyeÄnum!. p&óe s<SwaPy yÆen padpIfnmasnm!.72. sthitvaikasmin pädatale karäbhyäà veñöayettanum || påñöhe saàsthäpya yatnena pädapéòanamäsanam ||72||

TECHNIQUE Standing on the gorund with complete awerenes. Bend the right knee and bring the right foot behid the back and hold with both hands. Balance on left leg.. Repeat on the other side.

BENEFITS

Develops balance, grace and confidence. Strengthens the feet, ankles, quadriceps. Firms the abdominals and back. Reduces flat feet. Relieve sciatica

435

436

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

298

UTKATASANA II Gheranda Samhita II 27

yujaiS)jae> SwIyt ^XvRjanuyÇasne padtlÖyaepir, iõG_ya<mnaguÄrkNxir{yamSp&Zy pIQ< Sm&itmuTkqaOym!.37. AiSmn! jalNxre sit viûdIpn< ÉvtIit s<ket>

yujäsphijoù sthéyata ürdhvajänuyaträsane pädataladvayopari | snigbhyämmanäguttarakandhariëyämaspåçya péöhaà småtimutkaöäkhyam ||37|| asmin jälandhare sati vahnidépanaà bhavatéti saìketaù

TECHNIQUE Place toes on ground and raise the heels up and place the buttocks on them. However, the description is not clear.

BENEFITS

Enhances gastric fire.

437

438

Balancing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

299

300

VAMA SVASA GAMANASANA

VATAYANASANA

Sacitra Cauryayasin Asane-9, Sri-yogakaustubha-7, Yogasanam(sacitra)-87

Sacitra Vyavaharika Yoga-32p354, Sri-yoga-kaustubha-9, Sacitra Cauryayasin Asane-11, Yoga-rahasya of Srinatha-muni-II.16, KT_II.46p2443

1. Place right knee in right armpit and put all body weight on it.

1. Stand straight . 2. Bend left leg in the knee and place its foot in right groin.

2. Bend left leg in the knee and place its heel under the buttock.

3. Then bend right knee and bring left knee on to right ankle.

3. Sit comfortably by placing left foot on right ankle.

4. Join both hands in salutation and remain steady.

BENEFITS

Helps free flow of breath through left nostril.

Strengthens the legs, abdominals & back. Stretches the knees & hips. Controls discharge of semen (garudasana ii).

Called svasa-gatyasana YAs 87..Opposite leg called daksina-svasa-gamanasana

439

Cf ardha-candrasana ii, also known as gavaksasana & vrksasana ii. resembles garudasana ii KKH 93, sTN 39, YMS 90... YRah(N) suggests interwind hands on chest

440

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

301

302

VIMALASANA

VRKSASANA Gheranda Samhita.II.36

SriTattvaNidhi-51, Kalikapuranam-57:127-128, Kapala-Kurantaka-Hathabhyasa-Paddhati-76

1. Place on foot on the ground. Bring the buttocks to the level of the knee. The second foot should be placed on the knee. This is vimalasana, the asana of purity. ~SriTattvaNidhi-51

1. Lift the right foot and place the heel on the inner left thigh. 2. Fold the hand together at the heart center. 3. Stand upright like a tree.

BENEFITS Strengthens the groin muscles, legs, abdominals & back. Energizes the body & opens the root chakra.

BrYs-III.42, YMP-11

441

442

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Paramahamsa Nithyananda

Āpta Pramāṇa

आप्त प्रमाण

303

VRKSASANA Yoga-rahasya of Srinatha-muni-V.20

sÝc³]alnay v&]asnivze;kan! , jnneiNÔydaF(aRy kae[Éedan! sm_yset! . saptacakrakñälanäya våkñäsanaviçeñakän jananendriyadäròhyäya koëabhedän samabhyaset

TECHNIQUE One raises the whole body on palms alone with hands fully stretched.

BENEFITS

Alleviates all diseases. Enhances gastric fire.

Same as vajroli mudra.

443

444

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

Scriptural References A “āsanāni(ms.) -- No. 29893; Sampurnananda Sanksrit University Library, Benares” AbS “ahirbudhnya-sahṃitā- Ed. Ramanujacarya, MD., Pub. Adyar Library and Research Centre, Adyar, 2nd. Ed., 1986”

DYS dattātreya-yoga-śāstra(ms.) -- Acc. No. 4107; Oriental Institute of Baroda.

ANa “āsana-nāmāni(ms.) - A manuscript deposited in the Maharaja Sawai Mansingh (II) Museum, Jaipur.”

GhS “gheraṇḍa-saṃhitā- Ed. Swami Digambarji & Gharote. M. L., Pub. Kaivalyadhama S.M.Y.M. Samiti, Lonavla, 1978. “

ANi “āsana-nirūpaṇa(ms.) -- Yogatantra 79 K, 1292 K, Pustakprakash, Jodhpur”

GoP “gorakṣa-paddhati- Sri Venkata Steam Press, Mumbai, 1954”

AR “āgama-rahasyam by Dvidevi, Sarayu Prasad; Chief Ed. Singh, Fateh; Rajasthan Pracya Vida Pratisthan, Jodhpur (Rajasthan); A.D. 1968”

GS “gorakṣa-śatakam- critically edited by Swami Kuvalayananda and Shukla S.A., Pub. By Kaivaliadham S.M.Y.M. Samiti, Lonavla, 1958.”

AYG “āsana-yoga-grantha- A manuscript deposited in the Maharaja Mansingh (II) Museum, Jaipur.”

HMY “hema-candra yoga śāstra of hema-candrācārya; Pub. Prakrit Bharti Academy, Jaipur 1989.”

BrNPu brhannāraditya-purāṇa (pūrva-khaṇḍa) - Ed. BrYs “bṛhadyoga-sopāna- (Ed. Shastri, Ram Naresh Mishra), Pub. Sri Venkatesvar Steam Press, Mumbai, V.S. 2009”

DU “Darsanopanisad- Ed. Shastri, A. Mahadeva, Pub. Adyar Library and Research Centre, Adyar, Madras, 1983.”

HP(10ch) “haṭhapradīpikā of svātmārāma(10 chapters) with yoga-prakāśikā Commentary by bālakṛṣṇa, Ed. By Gharote, M.L. & & Praimal Devnath; Pub. By The Lonavla Yoga Institute (India), Lonavla, 2001” HP(k) “haṭhapradīpikā of svātmārāma - critically edited by Swami Digambarji and Kokajem Raghunatha Shastri; Pub. By Kaivalyadhama S.M.Y.M. Samiti, Lonavla, 1970. “ ii

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

HP(L) “haṭhapradīpikā of svātmārāma(10 chapters) with yoga-prakāśikā Commentary by bālakṛṣṇa, Ed. By Gharote, M.L. & & Praimal Devnath; Pub. By The Lonavla Yoga Institute (India), Lonavla, 2001” HP(ms.) “haṭhapradīpikā(VI chapters) also as siddhānta-muktāvalī; MS No. 6756; Rajasthan Pracya Vidya Pratisthan, Jodhpur.” HP(V) “haṭhapradīpikā-vṛtti of bhojātmaja (Marathi Comm.), Ed. Gharote, M.L.; Lonavla Yoga Institute (India), Lonavla, 2000.” HPD “haṭhapradīpikā-dohā(ms.) of Lacchirama, ms. No. 4373; Ranvir Research Institute, Jammu.” HR “haṭharatnāvalī of śrinivasayogī; critically edited by Gharote, M.L, Parimal Devnath and Jha, Vijaykant; Pub. By The Lonavla Yoga Institute (India); Lonavla, 2002. “ HS-asana haṭhayoga-saṃhitā HSC haṭha-saṅketa-candrikā of sunderadeva; Acc. No. 29948; Varanasi Sanskrit University Library; Benaras.

iii

HTK “haṭha-tattva-kaumudī of sunderadeva (ms.) deposited in Benaras Sanskrit College, Abhinav Sangraha. No. 4808/1/37 .”

HW “Hindu World by Walker Benjamin; Vol.I, Harper Collins Publishers India Pvt Ltd; Ansari Road, Daryaganj, New Delhi, 1995” IA “Illustrations of the Asanas- Bharat Itihas Samsodhak Mandal, Pune.” JCM “Jaipur Central Museum. There are 100 āsana miniatures displayed at the Jaipur Central Museum, Jaipur (Rajasthan).The descriptions of these on the catalogue were given by Pandit Lakshmi Nath Sastri, Principal Sanskrit College, Jaipur. The catalogue of Jaipur Museum collections was published by Imperial Medical Hall Press in 1896. It was compiled by T. Molbein Mendley, Governor and member of council of the Imperial Institute 1891-1892 and Hon. Secretary of the Jaipur Museum and of Exhibition of Indian Art Metal Work. The Museum collection commenced in August 1881 and was formerly opened in February 1887.” JM “joga-mañjarī(ms.) -- Acc. No. 6543; Rajasthan Prācya Vidya Pratisthān, Bikaner (Rajasthan).” JP “Joga Pradipika Ed. By Gharote, M.L., Ed. By Gharote, M.L. and Pub by Rajasthan Oriental Research Institute, Jodhpur, 1999. “ JP(L) “joga-pradīpika(London ms.)--ms. No.24099, The British Library, London” JT “jyotsnā-ṭīkā onhathayoga-pradīpikāpublished by the Theosophical Publishing House, Adyar, 3rd ed. 1949” iv

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

KA “Kirana Agama, Primary Edition, Translated by Dr. Sabharathnam S. Pattusamy, Himalayan Accademy.” KaPu “kālikāpurāṇam (Part II)--Tr. By Shastri, B.N., Nag Publishers, Jawahara Nagar, Delhi 7, 1991.”

Npu “nāradapurāṇa - Tr. Tagare, G. V. Vols. 22-26 Pub. Motilal Banarasidass Publishers, New Delhi.”

KKH “Kapala-kurantaka-hathabhyasa-paddhati, ms. No46/440 deposited in Bharat Ithihas Samsodhak Mandal, Pune. “

NS “Navnatha 84 Siddhas - a printed text containing 84 asanas on the names of 84 siddhas. Drawn by Prabhatanatha Yogi of Shri Siddha Ratnanatha Kalakendra Shri Yoga Pracarini Sakha, Danga, Caughara, Rapti Ancala, Nepal. “

KT “kiraṇa-ṭīkā (a Commentary on Yoga-sūtra of patañjali)-Vallabhacharya, Sri Krishna, Pub. Jyotish Prakash Press, Vishveshwarganj, Benaras.”

NT “nīlatantram - Ed. tr. Das, Jyotirlal, Navabharat Publishers, Calcutta, B.S.1388.”

MPu “mallapurāṇa-- Ed. By Sandocara, Bhogilal Jaichand-bhai, Oriental Institute, Baroda, 1964” MS “maheśa-sambodha (śiva-saṃhitā)-- ms. No.119/83-84, Bhandarkar Oriental Research Institute, Pune.”

NBV “nāgojibhaṭṭa-vṛtti - A Commentary on yoga-sutras of patanjali, Ed. Shastri, Dhundhiraja, Varanasi, Chowkhamba, 1983.”

MtS “matsyendra-saṃhitā(Part I) -- Ed. Sensharma, Debabrata Pub, The Asiatic Society, 1, Park Street, Calcutta, 1994”

PVS “pavanavijaya-svarodaya by Alakhdaasa, ms. No.33; Sidhia Oriental Instt., Ujjain.” PYP “pātanjala-yoga-pradīpa on yoga-sūtras of patañjali by Tirtha., Sri Swami Omananada, Gita Press, Gorakhpur, 1960” RY “rudrayāmalam (uttara-tantram) - Ed. Rai, Ramkumar; Pub. Krishnadasa Academy,Varanasi, 1986.” SBV “śāṅkara-bhāṣya vivaraṇam by sankara- Pub. Government Oriental Manuscript Library, Madras, 1952.”

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

SCA “Sacitra Cauryayasin-Asane (Marathi) - Ed. Kahanaji Dharam Singh, Karnatak Printing Press, Mumbai, 1899. SJA(yogapada) “sarva-jnānottarāgamaḥ(vidyāpāda and yogapāda), Ed. Sharma K. Ramchandra, The Adyar Library and Research Centre, Chennai, 1999.” SnS “sanatkumāra saṃhitā, Chowkhamba Sanskrit Series, Banares, 1951.” SnU “Sandilyopanisad-The yogapanisads with the Commentary of Shri-upanisad BrahmayoginEd. Shastri, A. Mahadeva; Adyar Library and Research Centre, Adyar, Madras, 1983.” SP śāraṅgadhara-paddhati SS Siva Samhita, Ed. Swami Mahesananda, Ed. Swami Mahesananda, Sharma, Baburam et., Pub. Kaivalyadhama S.M.Y.M. Samiti, Kaivalyadhama, Lonavla (Maharastra), 1999 SSe “siddhānta śekhara (kāmya-kānda) - (ms.) by Vishvanath, ms. No. C-816, ORI, Mysore.” SSS “sarva-siddhānta-saṃgrahaḥ of śankarācārya, Ed. by M. Rangacarya, Ajay Book Service, New Delhi, 1983.” vii

ST śāradā-tilaka- zerox copy obtained from Gudrun Buhnemann. STN “śrītatva-nidhi - The Yoga Tradition of the Mysore Palace by Sjoman, N.E., Abhinav Publications, New Delhi - 1996. “ SVY “Sacitra Vyavaharika Yoga, by Mahajan, Panduranga Gopal Bal, Loksevak press, Govardhan House, Girgaon, Bombay, 1923.” SYK “Sri-Yoga-Kaustubha (Gujurati) by Sharma, Shir Nathurama Anandasrama, Kathiawad, 6th ed., 1942.” TsU “Trisikhi-brahmanopanisad-The yogapanisads with the Commentary of Shri-upanisad Brahmayogin- Ed. Shastri, A. Mahadeva; Adyar Library and Research Centre, Adyar, Madras, 1983.” TV “tatva-vaiśāradī of Vacaspati Mistra. Ed. Mishra Narayana, Chowkhamba, Varanasi, 1971.” V “vācaspatyam (vol.II) - Ed. Tarka Vacaspati, Taranatha; Pub. Chowkhamba Sanskrit Series Office, Varanasi-1; 3rd Ed. 1970.” VB “vyāsa-bhāṣya- Sanga-yoga-darsanam, Kashi Sanskrit Series, Benaras, 1935.” viii

Paramahamsa Nithyananda

800 Traditional Asanas // Nithayanada Yoga

Vrt “vārttikamof Vijnana Bhiksu, Text with English translation and critical notes by T.S. Rukmani, 4 vols., Munshiram Manoharlal, New Delhi, 1981.” VS “Vasistha-samhita (yoga-kanda) - Ed. Swami Digambaraji, Jha, Pitambar etc., Kaivalyadhama S.M.Y.M. Samit, Lonavla, (Pune), 1984.” YA(S) “yoga-asanas (Swami Sivananda) - Pub. The Divine Life Society, Sivananda Nagar - Tehri, Garhwal, India, 1979.” YAs “Yogasanam(sacitra) - ms. No. 63548/15294 deposited in the Rajasthan Pracyavidy Pratisthan, Bikaner. “ Yci(G) “Yoga-cintamani(Godavara Misra), ms. No. 220/1882-83; Bhandarkar Oriental Research Institute, Pune.” Yci(s) “Yoga-cintamani of Sivananda Sarasvati, ms. No. MaI/312, D-74, Tubingen Univ. Library.” YCU “Yoga-cudamanyupanisad - The yogopaniṣads with the Commentary of Shri-upaniṣad Brahmayogin - Ed. Shastri, A. Mahadeva, Adyar Library and Research Centre, Adyar, Madras, 1983.”

YD “yoga-dīpikāof Visvambhara, ms, Acc, No. 653, Oriental Institute, Baroda.”

YKU “Yoga-kuṇḍalyupaniṣad - The yogopaniṣads with the Commentary of Shri-upaniṣad Brahmayogin - Ed. Shastri, A. Mahadeva, Adyar Library and Research Centre, Adyar, Madras, 1983.” YM “yoga mārttaṇḍa of gorakṣanātha - siddha-siddhanta-paddhati and other works of natha-yogis by Smt. Kalyani Mallik; Pub. Poona Oriental Book House, Poona, 1954.” YMP “yoga-mārga-pradīpa - Bhimavadhuta; Pub. Sathe, Bala Krishna Vishnu, 326, Shaniwar Peth, Pune, 1914.” YMS “yoga-asanamala sacitra(ms.) No. 5450 Pub by Rajasthan Oriental Research Institute, Jodhpur. “ YP “Yoga-pradipah by Mangala Vijayji, Pub. Hemchand Subchand Shah, Calcuttta, B.S. 1996.” YRah(N) “Yoga-rahasya of Srinatha-muni; Krishnamacarya Yoga Mandiram, 13, 4th Cross Street, Ram Krishna Nagar, Chennai, 998.” YRah(Y) yoga-rahasya of Yugaldass (ms.) YRn Yogarnava x

800 Traditional Asanas // Nithayanada Yoga

Paramahamsa Nithyananda

YRP yoga-ratna-pradīpikā (ms.) by yogiśvara YRs Yoga-rasayana- by Swami Brahmananda YSC “yoga-siddhānta-candrikā of Narayana Tirtha, Ed. Karnataka, Vimala; Chowkhamba Sanskrit Series Office, Varanasi, 2000.” YSS(Pu) “yoga-sāra-saṇgraha by Purusottama Tirtha. Ms. Acc. No.5428/30009, Varanaseya Sanskrit Visvavidyalaya, Sarasvati Bhavan, Benaras.” YSu “yoga-sudhākara of Sadasivendra Sarasvati, Ed, Shastri, Dhundhiraja, Chowkhamba, Varanasi, 1930.” YT “yoga-tantram - ms. (āsana-nirūpaṇa) 79/K/1292, Pustak Prakash, Jodhpur.” YuB “yuktabhavadeva of bhavadevamiśra, Ed. Gharote, M.L. and Jha, Vijaykant, Pub. by The Lonavla Yoga Institute (India), Lonavla, 2002.” YY “Yoga-yajnavalkya - Tr. Mohan, A. G.,Ed. by John, J. Ely; Ganesh & Co., Madras.”

xii

Balancing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Paramahamsa Nithyananda

Glossary A Agama

Sacred scriptures revealed by lord shiva

Arghya

A respectful offering to a god or venerable person

Atmalinga

Point of a needle

Spiritual alchemy product in the form of a linga, energized by swamiji and given for individual worship

Anila

Atmamurti

Ani

The god of wind; wind

Anjalika

A small mouse

Anjani

Name of mother of Hanuman

Ankusa

A hook or a god

Aptapramana

Experience of a truth by past enlightened masters

Aranyacataca

A while sparrow

Energized life-size photo of swamiji

Atmapramana

Individualâ&#x20AC;&#x2122;s experience of a sacred truth

Avsa

A horse

Avatar

The divine in human form, also called incarnation

Avaghata Striking

Atmalina

Absorbed in oneâ&#x20AC;&#x2122;s self

Arabha

The rising of the halfMoon

Bhudhara

Candramandala

Dharmasana

Bana

Bhujanga

Candrardha

Dhata

Bhaga

Bhuja

Cataka

Dhenuka

Embracing a child

Arrow

Sun; god of fortune

Bhagnapatra

B BakaCrane

A mountain

A serpent

An arm or hand

Broken vessel

Bhagashastra

Cakora

Sacred scripture revealed By lord shiva on science of cooking

Bhairava

A form of shiva

Bhalluka A bear

Bhara

A yoke carrying burdens

Bharath

The original name of india, before british invasion

Bheka

Taking hold of or seizing

Ardhodaya

Balalingana

A frog

Bherunda

A species of bird

Bhramara

A large black bee

A kind of wild bird said to Feed on moon beams

Cakra

A wheel

Cakravaka

The ruddy goose

Cakri

An orb of sun

The half-moon

Came of the bird which is supposed. To live only on rain drops

Carpati

Steadfast

Dhumaka

Having four legs

Chatra

An umbrella

Citraka A tiger

roof of a house

Cancala

Daksina

fickle,laksmi, the goddess Of wealth

Right

Canderi

A stick or staff

Danda

Dadura A frog

Deva

Deity xiii

Dhira

Catuspada

Moonlight

A female elephant

Dhruva

Cala

Candrakanta

An epithet of brahma

A thin cake flour, name of a siddha

an epithet of visnu

Moonlike

A seat of justice

Stable

Camel

Dhvaja

A flag or banner

Drdha Firm

Drsada

A smile-stone

G Gada

A club

Gaja

An elephant

Gandharva

A celestial musician xiv

Balancing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Garbha Embryo

Garuda

Name of the king of birds

Gavaksa

A round window

Gana

An iron club

Ghora

Terrific

Guru

Enlightened master, considered to be the divine in human form who takes birth only to liberate others

Granthihara A minister

Granthibhedana

Piercing of a knot

Graha

A planet

J Jaitya

Leading to victory

Milking of a cow

Gohi

Secret

Gomukha

Face of a cow

Gopya

Hidden

Grdhra Vulture

H Hala

A plough

Hamsa

Jama

Jati

Kambali

Jati

Kankana

Noble

Neck

Gunihasra

Possessing quality of delight

Indrani

The wife of indra

Isvari xv

K Kabandha

a headless trunk

Kadali

A plantain tree

Name of shiva

Ksatriya

Kastha

Ksema

Kaula

Kubja

Kesari

Kuhi

Khadga

Kukkutoddana

Khaga

Kulalacakara

Khanjana

Kumbhira

A frying pan. A skull

A piece of wood

A warrior

comfortable, beneficial

Pleasing. An epithet ofkarthikeya

Kanthava Kapala

Kalyana

Auspicious

A sword

A bird

A species of wagtail;going lamely

Kilakila

A cock

Flying cock

Koka

A wolf, cuckoo, a frog

Name of a great sage

Kokila

A cuckoo

Pigeon

Karasamputa

Komala

Pleasing agreeable

A cavity of the hand

Karmuka

A potterâ&#x20AC;&#x2122;s wheel

A shark, a crocodile

Kundali

A serpent, a coil

Sound expressing joy

Skull

Kaka

Having a dark blue body

A lion

Relating to the throat

Kapota

Kalanka

Hump-backed

A bracelet

Kadamba

A type of tree

A worshipper of sakti

Covered with blanket

Kapila

A crow

Karppara

A lotus

Kanta

An elephant

Griva

Kama

Kamala

A deer

Hasti

Conquering passion;an epithet of skanda or siva

A daughter or daugh ter-in-law

A swan

Harina

Kamandahana

Paramahamsa Nithyananda

The god of love

An ascetic

Godohika

Balancing Yoga Asanas

Kona angle

A bow

Kraunca

Kundalini

Latent spiritual en ergy in every being, is awakened by guru through shaktipath initiation

Kunjara

elephant

Kunjika A key

Kurakala A crane

A curlew, heron xvi

Balancing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Paramahamsa Nithyananda

Kurakata

Makada

Masaka

Mosquito

Pangala

Pascat

Kurma

Makara

Mathana

Nabhi

Pankaja

Patanga

Kuttana

Mala

Matsya

Naivedhyam

Parampara

Prasarna

Malakara

Mayura

Parasu

Prenkha

Langala

Mallakambha

Parasva

Praudha

Parigha

Puevatana

A boat

An iron or wooden bar usedfor looking a gate

Nyubja

Parivrtti

Parosni

Padangustha

Parvata

Padma

Paryanka

Paduka

Pasa

A cock

A tortoise

Cutting, pounding

A plough

Laksya An aim

Lutana

Rolling, wallowing

Lola

Shaking, moving to and fro

Loha

A red goat, iron

Lohapatra Iron vessel

Monkey

Crocodile

Garland

Garland maker,gardener

Madhupa A bee

Pole yoga to build strength

A peacock

Food offered to the divine as part of worship

Naga

A lotus

Lineage, tradition

A hatchet

A bird; locust; a grass hopper

Stretching out

A swing

Mesa

A sheep

Nalika

A battle axe

Perfected

A buffalo, a stalk, a tube

Maduka A frog

Mangalabandha

An auspicious lock

Mina

A fish

Mrga

A deer, antelope

Nauka

Prone lying

Manibandha The wrist

Marajit

An epithet of siva

Marala A swan

The sun

Marjarottana An erect cat

Mrgacailika

Garment of a deer

Mrta

Dead body, corpse

Mudgara

A mallet, mace

Mustika Fist

Markata

Big toe

Lotus

A (wooden) sandal

Munda

The head A monkey

xvii

A fish

Navel

Posterior

A cobra

Marici

Churning rod

Lame

Paksi

A bird

Pangu Lame

Turning back

A cockroach

A mountain

A couch, a bed

Anterior stretching

Ratna

Precious

Ratha

A chariot

Rksa

A bear

Rishi

A cord or noose

Enlightened sage in sanatana hindu dharma

Pasava

Rju

Relating to the animals

Patali-kamatha

An underground-Tortoise

A sage, an ascetic

Rudha

Traditional xviii

Balancing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Rudra

Name of siva

The enlightened state adn space of lord shiva

Sadashivoham

Sacred mantra invoking lord shiva; with this, individual declares the intention to be in oneness with lord shiva

A wagon

Sakshipramana

A sacred truth becoming individual experience after initiation

xix

Raised head

Tittiri A partridge

Udara

Tada

Tolangula

Usasinata

Tala

Tola

Udana

Tana

Trikona

Ugra

Trikuta

Unmukha

Trnajalauka

Upadhana

Tripatha

Upavesa

Sasa

Sosa

A rabbit

Sasanka

The moon

Sava

A corpse

Shaivite Shakti

Powers that manifest based on experience of oneness with sadashiva

Shashtanga yoga

Shastrapamana

A spear or javelin

Ucchirsaka

Oblique

A gangetic porpoise

A serpent

Sarikha Sanku

Tiryak

Sisumara

Locust

A conch-shell

Raised,high

Sarpa

Tthe original form of yoga revealed by lord shiva in agamas

Salabha

Sharp

Sista

One who worships lord shiva

Sakata

Ucca

Sarata

Saila

Sadashivatva

Tiksna

Sirsa

A Lizard

Hindu god shiva, mahadeva

Sarasa

S Sadashiva

Hold of a thief

Simha

A young elephant

The sacred truths given in the scriptures (vedas and agamas)

Silpa

A handcraft work

Lion

Head

Suryanamaskar

Sun salutation, includes a combination of 12 asanas executed in sequence

Syena

A hawk or falcon

Eminent or distinguished

Withering up

Sramahara

Removing fatigue

Sri chakra

Diagrammatic representation of entire cosmos, made of concentric triangles

Sringi

Having horns

Sthira Stable

Sula

Trident of siva

Suka

Parrot

Suryamandala Orb of the sun

Paramahamsa Nithyananda

Taskarabandha

Sarabha

A crane

A mountain

Balancing Yoga Asanas

A palm tree

Stretching Tandava dancing

Tantra

Sacred scriptures revealed by lord shiva to devi parvati

Tanukubja

Hump of the back

Tapas

Penance, causing, distress

Taraksu A hyena

Tarka

Abstract reasoning

Balancing on fingers

Balance

Triangle

Name of a mountain

A caterpillar

The three paths taken collectively

Tristambha

Abdomen

Indifference, passivity

Soaring up

Srong, powerful

Looking up, raising the face

A pillow

Sitting down

Urdhyakamala Rsing lotus

A tripod

Trivikrama

Urdhvadhanusya Raised bow

Visnu

Tura

Urdhvakukkuta Erect cock

A shuttle xx

Balancing Yoga Asanas

800 Traditional Asanas // Nithayanada Yoga

Balancing Yoga Asanas

Urdhvanamaskara

Salute inerect position

Vibhusana

Vyaghra

Ustra

Vaikarnika

Vidhuna

Vyakhyana

Urnanabhi

Vaisakhi

Vikata

Viparitanrtya

Yaksa

A camel

A spider

Uruparva A knee

Utkatika

With raised pelvis

Utpada

With the feet up lifted

Utphala

A jump, rapid motion

Utpida

Pressing out

Uttana

Raised, upright

Utthita

Raised, extended

Uttistha

Elevated

Relating to ears

An attitude in shooting in which the archer stand with thefeet a span a part

Vaita

A cane

Valguli

Cockroach

Valmika

An anthill

Vanakhanda Forest

Vanara

Ornament

Unsteady

Frightful

Inverted dancing

Viparitakarana

Inverted position

Virabhadra

Distinguished hero

Visrama Repose

Paramahamsa Nithyananda

A tiger

Adiscourse

Name of a class of demi-gods

Yastika

A staff or a stick

Yogapatta

A cloth thrown over theback and knees of an asceticduring meditation

Vrka

A wolf; hyena; jackal; crow; an owl

A monkey

Vartula

Vrksa

A tree

A circular

Vatayana

Vrnta

The stand of a water-jar

A window

Vetala

Vrsabha A bull

A goblin

Vetra

Vrsapati

A epithet of siva

A cane or stick

Vrscika â&#x20AC;&#x201C;

Ascorpion xxi

xxii