Asana with instructions lemont temple by Prasad Palacharla

Asana with instructions on corresponding breath awareness and the focus [For the programme on ‘Yoga- SIMPLE & EFFECTIVE’, conducted on September 13 and 14, 2014 for the Hindu Temple of Greater Chicago, Lemont, IL]

By K. VIJAYARAGHAVAN 1C, “RamaniyamKrithika” 16, Thirumurugan Street, Kalakshetra Colony, Chennai – 600 090 (South India) (PHONES : 24913444, 9884875691) EMAIL :kvyoga@gmail.com

Guidance and certain extracts also from the book, ‘Asana, Pranayama, Mudra, Bandha’ By Swami Satyananda Saraswathi (Bihar School of Yoga)

Asana with instructions on corresponding breath awareness and the focus By K. VIJAYARAGHAVAN CONTENTS: SL. NO.

DESCRIPTION

PAGE NO.

PRANAMASANA

HASTA UTTHANASANA

PADAHASTASANA

TRIKONASANA

TRIKONASANA VARIATIONS

UTTHITA LOLASANA

TADASANA

TIRYAKA TADASANA

KATI CHAKRASANA

BHUJANGASANA

TIRYAKA BHUJANGASANA

ARDHA SHALABHASANA

SHALABHASANA

SHAVASANA

ALPHABETICAL INDEX

Very Important: As instructed during the programme, during each asana, conceive of Sutra 46, 47 and 48 of Sage Patanjali’s ‘Sutras’ (Ch I). Feel the ‘sukha’ (comfort), feel the release of effort and experience the resolution of problems and doubts (within body and mind). Be, also specifically aware of the corresponding breath (inhalation, exhalation or holding), be aware of also the corresponding chakra(s) being activated/cleansed/empowered. Be, also aware how the internal organs/functions attain the needed acupressure, massage, tuning, release and relaxation. The above instructions apply to all ‘asana’ outlined in this booklet. Asana -1

‘PRANAMASANA’ (Prayer Posture)

This is the first ‘asana’, to commence your 'asana' day, with the hands on the normal standing posture. straight with eyes closed Bring the palms together front of the chest, touching the eyes closed after traditional Indian prayer normally with awareness pressure exerted by the the chest. Focus on the Relax and feel the peace, as normally. To conclude, to the sides with the come to the normal from where you started.

be done as you practice for the sides in the Now, stand and feet together. and keep them in the chest. Keep coming to this posture. Breathe on the slight joined palms on ‘anahatachakra’. you breathe bring your hands exhaled breath to standing posture,

This is a very good 'asana' for 'tuning in'. In fact, even while concluding your 'asana'/'sadhana' for the day, you could do this, as you rise from 'Shavasana' and sit up (that is, at the end, 'Pranamasana' can be done in the sitting posture or in the standing posture. When you start the practice however, it would be better to commence with 'Pranamasana' in the standing posture.

Asana -2

‘HASTA UTTHANASANA’ (Arms raised posture)

This is a good backward bending ‘asana’. From the normal standing posture after ‘Pranamasana’, you can come to this posture, with the inhaled breath, by raising both the arms, parallel to each other, behind your head. At the same time, bend your head also backward and inhale further deeply. After coming to the final posture, feel the arch of your spine backwards. Now, breathe normally. After some more breathing, arch the spine further backwards along with inhalation. You can do this extra backward arching once or twice more. As demonstrated in the program, you can do this process quite a few times, arching backward and slightly pushing forward, with your inhalation and exhalation respectively. Accentuate and emphasise on this arching forward and backward, enjoying the process. Feel the backward bend and the arch, as you breathe normally. Feel also the soothing toning on the ‘Visuddhi’ Chakra also the ‘Anahita’, ‘Manipura’ and ‘Swadhistana’ Chakra. Experience the stretch of the abdomen, the chest and the neck also. Feel thus, the toning of your digestive, endocrine and heart functions with this backward bend / stretch.

Asana -3

PADAHASTASANA (Feet and hands posture)

This is a very good forward bending ‘asana’. Stand erect, feet joined together. Inhale, stretch backwards to come to 'Hasta Uthanasana' and with the exhalation, then bend forward, bringing the palms on either side of the feet or in front of the feet or on either side of the heel. Try to touch the knees with the nose or forehead or face, as shown in the picture above. If you can’t, it doesn’t matter. Comfort is very important – ‘Sthirasukamasanam’. While exhaling and coming forward, do so with a “Ha” sound to expel the air from your lungs. If you are not able to touch the toes without bending the lines, do not strain yourself. Keep your feet straight without bending the knees and bend towards the feet to the extent you can, without straining. It is important that the knees should not be bend. Feel and enjoy the arch and bend of the back towards the front. Stay in this final posture and breathe normally. In this final posture, be aware of the comfortable breathing. Feel not only the bend of the back but also how the abdomen muscles are pressed soothingly. Feel also the gentle squeeze and how the internal organs (digestive and endocrine) are also stretched and toned.Very importantly, be aware of the extra blood flow into the head, aided by gravity in this forward bend.

Experience the activation and relaxation of all the ‘Chakra’ and the corresponding internal organs and functions too. Return back to ‘Pranamasana’ with inhalation, and then place your hands on either sides of the body. If you have back problem, consult a doctor before during this ‘asana’. As demonstrated in the program, you can also do the 'Hasta Uttanasana' and 'Pada Hastasana' one after the other in a fast paced manner. Inhale, go to 'Hasta Uttnasana', exhale and then come to 'Pada Hastasana'; inhale and go to 'Hasta Uttanasana'; exhale and come to 'Pada Hastasana' and so on.

Asana -4

â&#x20AC;&#x2DC;TRIKONASANAâ&#x20AC;&#x2122;(Triangle Posture)

This is a sideways twisting/bending asana. Stand erect with your feet about three feet apart. Lift the left hand upward, look at the fingers and bend down, with your exhaled breath, to touch the floor or the toes of your right foot with your right hand fingers, or touching a block placed on the floor, as shown above. It is better to just go down to the feet, to the extent possible without using a block. As you do this, you could also twist/turn the right foot slightly to the right side. As you touch the right toes and look up, feel the bend and stretch on the right side of your body and the sideways twist on your spine also. Stay in the final posture for some time (about a minute or two), Ensurethat in the final posture, the body does not lunge forward, but is upright with the sideways bend. With your inhaled breath, come to the normal standing position. It should also be ensured that the knees do not bend, even if you are not able to touch the floor or the toes of your foot with your palm fingers. Repeat the process on the opposite side that is, bending down on the left to touch the left toes with your left palm finger with your exhaled breath and finally, coming to the normal standing posture with your inhalation. With this, one round is completed.

You could practise about 5 rounds.

VARIATION OF TRIKONASANA

This gives more twist to the spine and abdomen, as the bending is on the other side that is, touching the right foot (or its side) with the fingers of the left palm,by bending down (with the exhaled breath), lifting the right hand upwards and twisting your head to look at the outstretched fingers of your right palm. In this final posture, as shown in the diagram above, the lifted and outstretched right hand and the palm would form a straight line with theleft hand and palm which bend down to touch the toes of your right foot or the sides of your right foot (in the manner shown in the diagram, as above). Looking up, in this manner at the left right/palm, breathe normally and stay in this final pasture for one or two minutes, joyfully feeling the twist and stretch. Feel also how the abdominal muscles and the neck muscles obtain the exercise and also the internal abdominal organs too, the digestion system/function and also muscles and the nerves of the neck. As you inhale, come back to the normal position. Do this process on the left side also - that is, with the right palm/fingers, touching the left foot, as you turn your neck to look up at this fingers of your left palm.

This would complete one round. You could do about three rounds. Do Trikonasanatoo, joyfully and elegantly, as you do all other asana, without strain or pain – ‘Sthirasukhamasanam’.’ In the first Trikonasana, awareness, is on the ‘manipura chakra’ and in the variation, awareness is on the ‘manipura chakra’ and also the ‘visuddhi chakra’. If you have any back condition, consult your doctor before doing this ‘asana’.

Manner of doing ‘Trikonasana’ and the variation of ‘Trikonasana’ : Both these ‘asana’ have to be done with the awareness of the sideways bend/twist and also with awareness of flow of breath in and out. As mentioned, after coming to the posture on the right or left, stay in the position for a minute or two. You could also do ‘Trikonasana’ and its variation in a fast and brisk manner,as demonstrated in the program, alternating between the right and left – that is, without staying in the right or left side. Therefore the breathing also would be brisk, breathing out as you come down on one side and breathing in as you come up to the standing position; breathing out as you come down on the other side and breathing in as you come up to the starting position, then breathing out as your come down again and so on. You could also churn and rotate the hip in a full circle towards the right and then towards the left and so on. As mentioned in the program, feel also, as you come to the posture, the stretch, toning and healthful impact upon the internal organs too - especially those concerning the digestive and endocrine organs and functions. Experience this. Feel also the soothing pressure, stretch and honing of the related ‘chakras’.

Asana - 5

‘UTTHITA LOLASANA’(Standing and Swinging Posture)

The instructions, as below are based on the book by Swamy Satyananda Saraswati, the founder of ‘Bihar School of Yoga’. Stand erect with the feet about a metre apart. Raise the arms over the head, keeping the elbows straight. Bend the wrists forward so that the hands hang limp (the first picture/diagram, as above). Bend forward, as you breathe out, and swing the trunk down from the hips, allowing the arms and head to swing through the legs (the second picture / diagram, above), as shown in the second picture, as above. As you bend low, be aware of the fact that your head is also bent downward. Therefore on the downward movement, there would be some blood flow towards your chest area, neck and head, aided by gravity. Be aware of and feel this. Be tension-free like a rag doll. On the upward swing, with the inhaled breath, raise the trunk so that it is parallel to the floor (as shown by the dotted line in the second picture/diagram, as above). On the downward swing, bring the hands as far back as possible between the feet. After 5 complete swings, return to the upright

position, with the arms raised, then lower the arms to the sides and relax in the normal position. Repeat upto about 5 times. Inhale fully through the nose while raising the arms and while returning to the upright position. Exhale forcefully through the mouth on each downward swing to make sure all the stagnant air has been expelled from the lower lungs. While swinging up, slight inhalation will be a minor reflex action only, but the main object is to empty the lungs totally on the down swing. For added effect, the sound â&#x20AC;&#x2DC;haâ&#x20AC;&#x2122; may be made with each forced exhalation. This sound should come from the abdomen and pit of the stomach and not just the throat, so that the movement of the diaphragm could be emphasised. Awareness: On the movement of the diaphragm and breath, keeping the body loose and on the rhythmic swinging movement. Feel and experience the bending down push and raising the hand upward. Experience the healthful impact on all digestive organs, flow of blood into the brain, aided by gravity and the arch of the entire spine and neck muscles. Enjoy the entire process. As demonstrated in the programme, you could also bend further the downward swing, touch the floor with your fingers and push yourself up and down in a brisk manner, without any enforced awareness on the breathing. Contra-indications : Not to be practised by persons, who suffer from vertigo, high blood pressure or back conditions.

Asana - 6

‘TADASANA’(Palm Tree Stretch Posture)

As you stand erect, keep the feet about 6 inches apart. Fix the gaze overhead with the palms facing upward, as you lift your hands upward and look up at the hands. As you go into this position, inhale. Now, lift the heels and feel as though you are being drawn upwards. Completely stretch the whole body upwards. This is the final posture. Stay in this posture with the retention of breath and as you exhale, bring back your heels on the floor and bring your hands to the sides to the normal standing position. Feel and be aware how your spine was stretched upward, when you had come to the final posture of ‘Tadasana’. This is one round. You could do totally about 5 rounds at one time. As demonstrated in the programme, you could come to the final posture and thereafter, inhaling a little more, stretch further upwards and then even more, with one or two more jerky inhalations. With short inhalations and exhalations, you could go up and down and feel the upward stretch of the spine.

This â&#x20AC;&#x2DC;asanaâ&#x20AC;&#x2122; can be done often in the day, inhaling and exhaling as you go up and down, feeling and being aware of the upward pull of the spine and also feeling how this process of going up and down serves to rejuvenate you.

Asana - 7

‘TIRYAKA TADASANA’(Palm-tree Posture, bending side ways)

This, like ‘Trikonasana’, is also a sideways bend/twist asana. Go into ‘Tadasana’, with the inhaled breath. Hold the breath for some time, and then bend from the waist, to the right, as you exhale and stay in this position, while retaining the breath and as you inhale come to the normal standing posture. Now, do this ‘asana’, bending to the left and come to the normal standing posture. This process of bending to the right and left constitutes one round. Do about 5 rounds. Swami Satayananda Saraswati observes: “If you find it difficult to balance on the toes, you may do this asana, standing flat on the feet until you develop a better sense of balance. You should, however, try to balance on tiptoe every time you do the asana, just for a few seconds, so that you slowly improve your sense of balance”.

Asana - 8

‘KATI CHAKRASANA’(Waist Rotating Posture)

In the normal standing posture, keep the feet about 3 feet apart. With your inhalation, raise your arms to shoulder level. Breathe out and twist the body to the left, as shown in the picture above. As you twist, bring the right hand to the left shoulder and wrap the left arm around the back, by bringing the left hand around the right side of the waist. Look over the left shoulder, twisting your neck to the left as much as possible. Feel the twist towards the left. Hold the breath as you come to the final posture (as shown in the picture above). Improve the twist further by twisting the waist further to the left with short, easy jerky exhalations. With the inhaled breath, come back to the normal position. Repeat the process on the right. This constitutes one round. Do about five rounds. As you do this asana and feel the bend/twist of the waist, feel also its impacting gentle stretch twist and accupressure to your spine and also your internal organs and functions, mainly your digestive organs, the neck muscles and also your respiratory and cardiac functions. You could also do this asana in a fast paced manner, swinging alternatively to the left and right, without particularly synchronising with the breath. Variation : Instead of holding the breath in the final posture, you could also stay in this posture with normal breathing for about a minute or two and slowing coming to the normal position with the inhaled breath. You could do this on both the right and left sides –

perhaps two or three rounds. Staying in the final posture, thus with normal breathing would enable you to be in the posture for a longer time and thus enable you also to feel and experience the twist for a longer time, and in the process, deriving greater benefits. Feel the actions on all the ‘Chakra’- from ‘Swadhistana’ up to ‘Ajna’ and the corresponded intended organs and functions

Asana - 9

‘BHUJANGASANA’(Cobra Posture)

As the name implies, this posture in like that of a cobra raising its hood and its head in an arching position. Lie flat upside down, with toes of the feet on the floor. Place the palm below the shoulders with the right and left thumbs touching the muscles in front of the corresponding arm-pits. With inhaled breath, come to the arched position, as shown above, looking upward. Feel the arch of the back upward, especially of the lower back (just above the buttocks). Also, experience the toning and massage on the kidneys, the abdominal muscles, the chest and the neck. Enjoy the feeling, as you breathe in and out normally and naturally. Keep the spine relaxed, feel the increased suppleness setting in with your performance day by day. In the finally assumed posture ('asana'), the arms with the elbow can be straight or the elbow can be bent slightly, as shown on the picture above. After about two minutes of staying in this posture, lower you torso on to the floor with the exhaled breath. Relax. While going into the posture, arching your back and exhaling as you come back to the normal position of lying on your back, focus will be on the ‘Swadhistana Chakra’ and also to a lesser extent on the ‘manipura’, ‘anahata’, ‘visuddhi’ and ‘ajna’ chakras also. All the corresponding intended organs also obtain joyful acupressure, honing and rejuvenation.

Asana - 10

‘TIRYAKA BHUJANGASANA’(Cobra Posture with the Twist)

Go into ‘Bhujangasana’. After being in this posture for a short while, slowly turn right, with your inhaled breath and look at your left heel, as your spine bends and twists itself to the right (as shown in the picture above). Breathe normally and enjoy the arch of the spine in the Bhujangansana and also the twist to the right. In 'asana', for every right there is a left too. Therefore, after enjoying this twist to the right, and with your exhaled breath, come to the normal ‘Bhujangasana’. Now repeat, the ‘Tiryaka’ (twist/turn) to the left. After some time, come back to the normal ‘Bhujangasana’ posture. The twists to the right and then to the left, as above, would constitute one round. Do two or three rounds. Instead of staying in the final posture with the normal inhalation and exhalation, you could go into the 'tiryaka' ('twisted') postures on the right and left in a fast paced manner, going to the right and soon thereafter moving to the left, then coming to the right, then the left and so on, as demonstrated in the programme. As for ‘Bhujangasana’, impact and benefits are the same upon each chakra and the corresponding intended organs/functions

Asana - 13

‘ARDHA SHALABHASANA’ (Half Locust Posture)

Lie on the stomach with the hands under the thighs, palms facing upwards and touching the thighs. Keeping the left leg straight and fixed to the floor, raise the right leg as high as possible, with the inhaled breath. If needed, you can push the right thigh, upwards with the fingers of your right palm. Be in this position for some time, breath in and out normally and then lower the right leg to the floor gently after about one minute, with the exhaled breath. Feel the soothing impact on the lower back bones muscles and tissues, L5 region and sciaticanormalisation and strength setting in. Repeat the same movement with the left leg, with the right leg fixed to the floor. Doing first with the right foot raised and later with the left foot - this process constitutes one round. Feel the same soothing impact as above. This is a simplified form of ‘Shalabhasana’ for those who are unable to this 'asana' fully. They could do just the Ardha 'Shalabasana' for two or three rounds. Even those who can do 'Shalabasana' well should do 'Ardha Shalabasana' first (even just one round would do) and then do the full 'Shalabasana'.

Asana - 14

SHALABHASANA (the locust Posture)

This is an excellent backward bending posture, especially beneficial for the lower back. The same principle applies, as for ‘Ardha Shalabhasana’ with the difference that both the legs are raised. Lie on the stomach with the hands under the thighs, each palm pressing and pushing the corresponding thighs. After a jerky push, lift both the legs upwards. If necessary, give a push to each thigh upward with the corresponding palm, already in position below that thigh. Raise the legs and abdomen as high as possible without bending the legs, or simply raise both the legs and abdomen to a limited extent only. This raising should be done with the inhaled breath. Holding the breath, stay in the final ‘Shalabhasana’, for about 10 seconds. Slowly, with the exhaled breath, lower the legs to the floor. You could even, after reaching the final raise, stay in that position for a full minute with the normal inhalation and exhalation Practise 2 or 3 rounds.

Asana - 17

‘SHAVASANA’ (Corpse Posture)

This is the concluding asana, which serves to bring your body and mind functions to rest and normalcy, after these functions have experienced the ‘asana’ performance. Actually, even after two or three minor ‘asana’ and after every major ‘asana’, ‘Savasana’ has to be performed to get your breath back. The process of doing 'Shavasana' is as below : Lie flat on the back with the arms slightly away from the body, palms facing upward. A thin pillow or folded cloth may be placed behind the head, if necessary. Open the palms. Move the feet slightly apart to a comfortable position and close the eyes. The head and spine should be in a straight line. Make sure the head does not fall to one side or to the other side. Relax the whole body and stop the physical movements, to the extent possible. Become aware of the natural breath and allow it to become rhythmic and relaxed. Be aware of each part of your body, commencing from the tip of your toe and going to the top of your head. As your awareness moves upwards, touch that part with this gentle awareness and allow the stress or tension in that part to melt away. In this manner, feel the peace and relaxation setting in on every aspect of your being, including the urinary, digestive, sexual, respiratory, cardiac, circulatory and nervous functions of your body. When you feel the entire physical body relaxing, take your mind to the gentle, serene breath flowing in and out, visualising with every exhaled breath the venting out of stresses, worry and tiredness and with every inhaled breath, visualising you getting unto yourself the peace and goodness which abound all over. Feel the comfort. Finally, take your awareness to the outsides of the room, become ready to come out of the ‘Shavasana’, and sit up into any comfortable position. With eyes still closed, chant ‘Om’ (or any invocation) three times and then, open your eyes. Duration: This can be shortened or lengthened depending upon the state of your mind and body (that is, whether they are stressed or not that day and the time available). As mentioned above, after two or three minor asana and after every major asana, please ensure you do ‘Shavasana’, even if this be for a very short period. This is to enable your system to come

back to normalcy before commencing the next asana. ‘Om’ chanting is to be done only after the final ‘Shavasana’, at the end of the practice of all your chosen asana/postures for the day. This 'Om' chanting is ideally done in the sitting position in 'Pranamasana'. As mentioned in the instructions under Asana-1 in this booklet, 'Pranamasana' should be done both in the beginning and at the end - first for 'tuning-in' and praying for a good 'asana' performance to follow and finally as a token of gratitude for the opportunity for the performance and the benefits that would follow naturally.

ALPHABETICAL INDEX TO EACH ASANA, IN THIS BOOKLET SL. NO.