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ASANAS
Asana means a position in which one feels comfortable -'sthirasukhamasanam'.
Asanas are a kind of exercise by regular practise of which the body stays healthy and hardy and
many any diseases are cured .but asanas are not prescribed for the general cure of disease. Only those
diseases which create trouble in the path of meditation may be cured with the help of specific asanas,so that sadhana may more easily be done.
The relation between the physical body and the mind is very close. Mental expression is brought and about through the vrttis,and the predominance
of the vrttis depends on the different glands of the body.There are many glands in the body and from each there is a secretion of a particular
hormone. If there is any defect in the secretion of hormones or any defect in a
gland certain vrttis become excited.For this reason,we find that in spite of having a
sincere desire to follow the moral code,many persons cannot do so;they
understand that they should do meditation, but they cannot concentrate their minds
because their minds become extroverted due to the external excitement of
this or that propensity.if a person wants to control the excitement of these propensities,
he or she must rectify the defects of the glands.Asanas help the sadhakas to a large extent in this task,so asanas are an important part of
sadhana. A list of asanas is given below.The same asanas are not necessary for everyone.there are more than 50000
asanas; Among them a few are named here .which are more necessary for the path of meditation.
The acarya will teach particular asanas to a person according to his or her need .
There are many asanas whose forms are similar to those of differnt animals, and therefore they are called by the names of those animals.And there are
many characteristics found in animals and birds which are not commonly found in human beings:the physical structures of those animals and birds are such as
to further certain glandular secretions,and as a result certain special qualities
are developed.
The tortoise can easily retract its extremities.If human beings can also sit in that
way for sometime,they can withdraw their minds from the external world.The
name of that posture is 'Kurmakasana' (tortoise posture).
RULES FOR ASANAS:
1)Before practicing asana do vyapaka shaoca or take a full bath.vyapaka shaoca
must also be done before daily meditation; if asanas are done with daily meditation
then it is not necessary to do vyapaka shaoca separately.
2)Do not practice asanas in an open place,because it may result in sudden
exposure and thereby you may catch cold .While practicing asanas indoors,attention
should be paid to keep the windows open so that the air can pass through.
3)No smoke should allow to enter the room. The less smoke the better.
4)Males must wear a Kaopiina(laungota),and their should be no other clothing on the body.
Females must wear tight-fitting underwear and a bra.
5)Practise asanas on a blanket or a mat.Do not do asanas on the bare ground,because you may catch cold,
and some secretions which come from the body while practising asanas may be destroyed.
6)Practise asanas only while breath is flowing through the left nostril or both
nostrils;donot practise asanas when the breath flows only through the right
nostril.
7)Take sattvika food.But a person for whom it is difficult to give up rajasika food can for the
time being take a small piece of myrobalan(it is better to use the small type
of myrobalan),or something of a similar nature,after meals.however,this procedure doesnot apply in cold countries.
8)Do not cut the hair of the joints of the body.
9)The nails of the fingers and toes must be cut short.
10)Donot practice asanas on a full belly. it is prohibited to perform asanas for two-and -a -half
to three hours after a meal.
11)After practicing asanas you should massage your arms,and entire body,
especially the joints ,very well.
12)After the massage is finished remain in shavasana (corpse posture )for
atleast two minutes.
13)After shavasana donot come in direct contact with water for atleast ten
minutes.
14)A practitioner of asanas should not massage his or her body with oil.If
you like you may rub oil lightly over the body.
15)After practicing asanas ,it is described to walk in a solitary place for
some time.
16)Just after asanas ,pranayama is prohibited.
17)If it is necessary to go out doors after practicing asanas and if at that
time the body temperature has not come to a normal level,or if there is any difference between the room temperature and the outside temperature, you must
cover your body when going out.If possible, inhale a deep breath inside the room
and exhale it after coming outside.In that way there will be no chance of catching cold.
18)It is not prohibited for the practitioner of asanas to practice free-hand exercise,running or sports, but just
after asanas all these are porohibited.
19)There is no restriction of nostrils for the following asanas:padmasana(lotus posture),siddhasana (siddha posture), ardhasiddhasana
(half siddha posture),viirasana(viira posture),diirgha pranama (long bowing posture),yogasana
(yoga posture) and bhujaungasana(snake posture).
20)For all those asanas where there is no restriction of nostrils ,there is
no restriction on food either.
21)During menstruation,pregnancy and within one month of delivery ,women must
not practice asanas or any other exercise .The asanas for dhyana can be done under all conditions
-padmasana, siddhasana,viirasana are the proper asanas for dhyana and dharana.
Some List of Asanas:
No one should risk harm by practicing asanas and mudras without the permission of an acarya.
1)SARVANGASANA (all-limbs posture):
| a) Lie down on your back. Gradually raise the entire body and keep it straight ,resting its weight on your shoulders. The chin must be in contact with the chest.Support both sides of your trunk with your hands.The toes must remain together:the eyes must be directed at the toes. |  |
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(b) Lie down in padmasana.Gradually raise the entire body and rest its weight on your shoulders. Support both sides with the hands. This asana is also known as urdhavapadmasana
(inverted lotus posture). Practise three times,up to five minutes each time. |
2)MATSYAMUDRA (fish posture):
Lie down in padmasana.Rest the crown of the head on the floor and grasp both the big
toes with the hands.Practise three times.Maximum time for practise is two-and-a-half minutes.
3)MATSYASANA (fish posture):
Lie down in padmasana.Grasp each shoulder with the oppsite hand from behind.The head
will rest on both the forearms.Practise three times,each time for half a minute.
4)MATSYENDRASANA (Matsyendra's posture): generally for males:
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(i) Press the muladhara cakra with the right heel.Cross the left foot over the right thigh and keep it to the right of the
thigh. Grasp the left big toe with the right hand,keeping the right arm along the left side of the left knee.Reach backwards from the left side with the left hand and touch the navel. Turn the neck to the left as far as possible. |
| (ii) Then press the muladhara with then left heel and reverse the process. One round means completing the process on both sides. Practice four rounds,half a minute each time. |
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5)VIIRASANA (viira posture): Kneel down and sit on the heels.Bend the toes downwards.Rest the back of the hands on the thighs,the fingers pointing towards the groin.Direct the vision at the tip of the nose.The acarya will give directions as to the duration of this asana. |
6)CAKRASANA (wheel posture):
Lie in a supine position.Flex the legs to bring the lower legs in contact with the thighs.Both the hands will rest close to the shoulders.Supporting the weight on the soles
and the palms,raise the head and the trunk.The body will assume the shape of a wheel in this asana.Duration-half a minute.Practise four times.
7)NAOKASANA (boat posture) or dhanurasana(bow posture):
Lie in a prone position.Flex the legs to bring the lower legs close to the thighs.Directing the hands over the back,grasp the ankles.Raise the entire body,supporting the weight on the navel.Extend the neck and chest as far as possible.Look towards the front.Breathe in
while raising the body and maintain yourself in that state for eight seconds.Resume the original posture while breathe out.Practise the asana eight times in this manner.The body assumes the shape of a bow during this asana.
8)UTKATA PASHCIMOTTANASANA (difficult back-up-wards posture):
Lie in a supine position and extend the arms backwards,keeping them close to the ears.Rise while exhauling and insert the face between the knees.Make sure that the legs
remain straight.Grasp both the big toes with the hands. Remain in this state for eight seconds.Now resume the original posture while inhaling,Practise eight times in this way.
9)PARVATASANA (mountain posture)or (halasana (plough posture):
Assume the position of sarvangasana.Gradually brings the legs backwards and extend
them asfar as possible.Let the toes of both feet touch the
ground. Keep both the hands in a prone position on either side of the body.Duration-as in the case of sarvangasana.
10)SHIVASANA (Shiva posture):
Assume the position of parvatasana.Bend the knees untill they come close to the ears. Do
not place the hands as in parvatasana,but interlock the fingers firmly and keep the hands in the contact with the ground.Duration-as for sarvangasana.
| 11)VAJRASANA (Thunder posture): Bend the right leg at the knee and direct the foot backwards in such a way it does not touch the right thigh. supporting the weight on both the hands, direct the left foot backward in the same way. Now gradually sit on the floor.Raise the hands and place them on the knees.In the beginning practice this asana very cautiously.Injury may result from trying to squat forcibly.Duration-half a minute. Practice four times. |
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12)SIDDHASANA (sidha posture): Press the muladhara cakra with the left heel. Then press the svadhisthana cakra with the right heel.Place the hands palm up on the respective knees.Duration-as long as you wish. |
| 13)BUDDHA PADMASANA (bound lotus posture): Assume the position of padmasana.Direct the right hand backwards from the right side and grasp the right big toe.In the same way,direct the left hand backwards and grasp the left big toe.Duration-half a minute .Practice four times. |
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14)KUKKUTASANA (cock posture): Assume the position of padmasana and insert the hands and forearms in between the respective lower legs and thighs.Then raise the whole body,supporting the weight on the hands.Look forward.Duration-half-a minute.Practice four times. |
15)GOMUKHASANA (cow's head posture):
(i) Sit down and extend the legs forwards.Bring the right leg under the left
thigh, placing the right foot under the left buttock. Now bring the left leg across the right thigh and place the left foot under the right
buttock. Place the left hand on the spine. Then bring the right hand backward over the right shoulder and interlock the fingers of the hands in a chain-like fashion.
(ii) Practice in the same way with the left leg under the right leg. Completing
this on both sides constitutes one round. Duration of each position -half a
minute. Practice four rounds.
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16)MAYURASANA (peacock posture):
Assume a squating position Bring the wrists together and place the plams on the floor,with the fingers pointing towards the feet.Now bring the elbows in contact with the navel and
stretch the legs from the floor. Duration-half a minute.Practise four times.
17)KURMAKASANA (tortoise posture):
Assume the position of padmasana. Insert both the forearms in between the lower legs and the
thighs. Then grasp the neck with both the hands.Both the elbows will touch the
floor, and the head will be bent forward.Look steadily in front as far as
possible . Duration-half a minute. Practice four times.
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18)SAHAJAUTKASANA (simple chair posture): Seat yourself as if in a chair .Keep the arms straight to conform to the arms of the chair.Duration-half a minute. Practice four times. |
19)SHALABHASANA (lotus posture):
Lie down on your chest.Strecth the hands backward with the palms upward.Raise the legs
and the waist,keeping the fists clenched.Duration-half a minute.Practise four times.
