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DISCLAIMER
This manual has been prepared purely for education purposes; care must be taken while using this
manual. In case of doubt please seek a professional medical opinion. Siddhi Yoga is not liable for
any wrong use of this manual, so please always seek advice of appropriate professionals or consult
your doctor.

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Om Shreem Hreem Kleem Glaum Gum Ganapataye Vara Varad Sarvajan janmay
Vashamanaye Swaha Tatpurushaye Vidmahe Vakratundaye Dhimahi Tanno Danti
Prachodyat Om Shantih Shantih Shantihi

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This manual is dedicated to all the yogis who have guided us
in the path of self-knowledge.

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INTRODUCTION
OUR MISSION
To provide future teachers an authentic, affordable training and a yogic lifestyle
that restores balance between body, mind and soul.

ABOUT SIDDHI YOGA

Yoga began in ancient India as a way of gaining self-knowledge and
obtaining enlightenment. This developed into an exploration of the mind-body
connection, which we still explore today.
We aim to bridge the gap between ancient yoga and contemporary living.
Through sharing our experience and knowledge with people from around
the world about yoga, meditation, kriyas, relaxation and healing, our courses
incite transformational change in students. Though teaching students about
the development of yoga and the mind-body connection, we help students
return to their roots while retaining the conveniences and joys of modern life.
We offer yoga teacher trainings, retreats and workshops in some of East
Asia’s most beautiful and sacred places. From the crystallized mountaintops
of Dharamsala, India, to the warm, sandy beaches of Bali, Indonesia, we have
a home for you to deepen your yoga practice, explore the world and discover
your soul.

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ACKNOWLEDGEMENT
This Manual would not be possible without the help of many. We truly believe
that people don’t just come into our lives without a purpose. We have all met
in different junctions of our life to share and understand the science, art and
knowledge of yoga. We offer heart-felt gratitude to all those who have helped
us put this manual together. First of all we would like to thank all the teachers
of Siddhi Yoga who worked with us in the past. Just because of them we have
started this journey. After that we would like to thank all the teachers of Siddhi
Yoga who are working with us now for preparing and providing the content
and material for this manual. We would also like to thank all the teachers who
will work with us in the future on this beautiful journey. We would also like to
thanks Ee Lee Ong for helping us writing some part of the manual.
Zethyn McKinley from Zedits for writing majority of the sections and editing
those written by Ee Lee Ong. Lastly, Ashwani Kumar Verma for line drawings,
creative layout and designing the manual, which shaped this whole piece into
what it is today, and for printing it.

Om Saha Nav Avatu | Saha Nau Bhunaktu |

Saha Viryam Karavavahai| Tejasvi Nav Adhitam Astu Ma Vidvisavahai |
Om Santih Santih Santih |

May the Lord indeed protect us both by setting us up for gaining the knowledge.
May he nourish us both by connecting our intellect with the result of the
knowledge. May we exert together to gain the capacity necessary for gaining
the knowledge. Let whatever we study be brilliant. May we not mutually dislike
each other. Om peace peace peace.

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INVOCATION PRAYER TO SAGE PATANJALI

Aum
yogena cittasya padena vacam
malam sarirasya ca vaidyakena
yo’pakarottam pravaram muninam
patañjalim prañjaliranato’smi
abahu purusakaram
sankha cakrasi dharinam
sahasra sirasam svetam
pranamami patañjalim

Let us acknowledge the noblest of sages Patanjali,

who gave us
~ Yoga (Sutras) for serenity and sanctity of mind.
~ Grammar (Sanskrit) for clarity and purity of speech.
and
~ Medicine (Ayurveda) for perfection of health.
Let us give thanks and praise to Patanjali,
an incarnation of Adisesa,
whose upper body has a human form,
whose arms hold a conch and a disc,
and who is crowned by a thousand-headed cobra.

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 Table of Contents

Table of Contents
Module 1: Yoga Darshanam (Philosophy) 11
1.1 The Meaning of Yoga 12
1.2 Yoga System:The Eight Limbs of Ashtanga Yoga 14
1.3 The Various Paths of Yoga 19
1.4 ‘OM’ 22
1.5 Chakras and Kundalini Energy 24
1.6 The Importance of A Teacher in Yoga 27
1.7 Important Rules For A Traditional Yogic Practice 29
1.8 Yogic Exercises vs Typical Exercises 32

Module 2: Asana – The Third Limb of Ashtanga Yoga 34

2.1 The Meaning, Beauty & Healing of Asana 35
2.2 Classification of Postures & Their Benefits 37
2.3 Warming-Up Exercises 40
2.4 Yoga For Menstruation 42
2.5 Prenatal Yoga 44

2.6 Standing Poses 47

1. Tadasana 48
2. Vrksasana 51
3. Utkatasana 54
4. Trikonasana 57
5. Parsvakonasana 60
6. Ardha Chandrasana 63
7. Parsvottanasana 66
8. Virabhadrasana I 69
9. Virabhadrasana II 72
10. Virabhadrasana III 75
11. Parivrtta Trikonasana 78
12. Parivrtta Parsvakonasana 81
13. Garudasana 84

2.7 Standing Forward Extensions 85

14. Prasarita Padottanasana 86
15. Padangusthasana 89
16. Uttanasana & Padahastasana 92

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Table of Contents

2.8 Meditative & Seated Poses 96

17. Dandasan 97
18. Sukhasana 100
19. Gomukhasana 103
20. Vajrasana & Virasana 106

2.9 Hip Opening Poses 110

21. Baddha Konasana 111
22. Upavista Konasana (Seated Wide-Angle Pose) 114
23. Hanumanasana (Monkey Pose) 117
24. Ek Pada Raja Kapotasana (Pigeon Pose) 120
25. Mandukasana (Frog Pose) 123

2.10 Seated Forward-Bending Poses 126

26. Janu Sirsasana 127
27. Marichyasana I 130
28. Triang Mukha Eka Pada Paschimottanasana 133
29. Malasana 136
30. Paschimottanasana 139

2.11 Seated Twisting Poses 142

31. Bharadvajasana I & II 143
32. Ardha Matsyendrasana 147
33. Parivritta Sukhasana & Parivritta Vajrasana 150

2.12 Abdominal Poses 154

34. Navasana & Ardha Navasana 155

2.13 Backward Extension Poses 159

35. Urdhva Mukha Svanasana 160
36. Shalabhasana 163
37. Bhujangasana 166
38. Dhanurasana 169
39. Ustrasana 172
40. Purvottanasana 175
41. Setu Bandhasana 178
42. Chakrasana 181
43. Matsyasana 183
44. Dwi Pada Viparita Dandasana 186

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 Table of Contents

2.14 Inverted Poses 189

45. Adho Mukha Svanasana 190
46. Halasana 193
47. Sarvangasana 196
48. Viparita Karani 199
49. Karnapidasana 202
50. Shirshasana 205

2.15 Arm-Balancing Poses 208

51. Adho Mukha Vrksasana 209
52. Pincha Mayurasana 212
53. Chaturanga Dandasana 215
54. Vasisthasana 218
55. Bakasana 221
56. Lolasana 224

2.16 Relaxation Poses 227

57. Balasana (Child’s Pose) 228
58. Supta Virasana 231
59. Supta Baddha Konasana 234
60. Supta Padangusthasana I & II 237
61. Makarasana 241
62. Jathara Parivartanasana I & II 244
63. Savasana 248

Module 3: Pranayama 251

3.1 Pranayama & Its Benefits 252
3.2 Important Concepts 254

Module 4: Mudra, Bandha & Kriya 260

4.1 What are Mudra, Bandha & Kriya? 261
4.2 Some Beneficial Practices 266

Module 5: Anatomy & Physiology 270

5.1 The Digestive System 271
5.2 The Endocrine System 280
5.3 The Skeletal System 285
5.4 The Muscular System 294
5.5 The Respiratory System 297
5.6 The Circulatory & Cardiovascular Systems 302
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Table of Contents

Module 6: Qualities of A Good Yoga Class 308

6.1 Qualities of a Good Yoga Class 309
6.2 Yoga Sequencing 310

Module 7: Meditation & Patanjali Yoga Sutras 312

7.1 Yoga Deep Breathing Meditation 313
7.2 Nadabrahma Meditation 313
7.3 Chakra Tuning Meditation and Sound 314
7.4 Om Meditation 314
7.5 Third-Eye Meditation 314
7.6 Mandala Meditation 315
7.7 Laughing Meditation 315
7.8 Patanjali’s Yoga Sutras 316

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 Module 1
Yoga Darshanam
(Philosophy)

“It is through your body that you realize you are a spark of
divinity.”

– B.K.S. Iyengar
1.1 THE MEANING OF YOGA

1.1 THE MEANING OF YOGA

Introduction
In ancient times, the desire for greater personal freedom, health and long life, and a heightened self-
understanding gave birth to this system. Yoga is a science of living well and it works when integrated
in our daily life. It works on all aspects of life: the physical, mental, emotional, psychological and
spiritual. The word yoga means ‘unity’ or ‘oneness’, and is derived from the Sanskrit word ‘yuj’ which
means ‘to join’ or ‘union’.

Why yoga?
Practicing the postures, breathing exercises and meditation makes you healthier in body, mind and
spirit. Yoga lets you tune in, chill out, and shape up – all at the same time.
Yoga is therapeutic. Specifically, research shows that yoga helps manage or control anxiety, arthritis,
asthma, back pain, blood pressure, carpal tunnel syndrome, chronic fatigue, depression, diabetes,
epilepsy, headaches, heart disease, multiple sclerosis, stress and other conditions and diseases. ’In
addition, yoga:
• Improves muscle tone, flexibility, strength and stamina
• Reduces tension
• Boosts self-esteem
• Improves concentration and creativity
• Lowers fat
• Improves circulation
• Stimulates the immune system
• Creates a sense of well-being and calmness
’In fact, most of these benefits are secondary to yoga’s original purpose. The main purpose of
yoga is to achieve that higher consciousness where there is no worry, no conflict – a stage of total
thoughtlessness, so that a person can enjoy his/her life.

THE YOGA SUTRAS OF PATANJALI

The word yoga automatically calls to mind Sage Patanjali, the founder and father of yoga. Patanjali
is believed to have lived sometime between 500 and 200 BC, and was a great philosopher and
grammarian. His best-known work is The Yoga Sutras of Patanjali.
Yoga is pure science, and Patanjali is the greatest scientist in the world of yoga. There is no other
name comparable to Patanjali. For the first time in the history of humanity, this man brought
enlightenment to the state of science: he made ultimate happiness a science, bare laws; no belief
is needed.

And if you follow Patanjali, you will come to know that he is as exact as any mathematical formula.
Simply do what he says and the results will happen. The result is bound to happen. No belief is

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 1.1 THE MEANING OF YOGA
needed: you simply do it and know. It is something to be done and known. That’s why I say there is
no comparison. Never has another man like Patanjali existed.

Patanjali’s 196 aphorisms or sutras cover all aspects of life, beginning with a prescribed code of
conduct and ending with man’s vision of his true self. His work is divided into four chapters or padas.
They are:
Samadhi Pada (51 sutras)
Samadhi refers to a blissful state where the yogi is absorbed into the One. The author describes
yoga and then the nature and the means to attaining samadhi. This chapter contains the famous
definitional verse: ‘Yoga citta-vritti-nirodhaḥ’ (‘Yoga is the restraint of mental modifications’).
Sadhana Pada (55 sutras)
Sadhana is the Sanskrit word for ‘practice’ or ‘discipline’. Here the author outlines two forms of yoga:
Kriya Yoga (Action Yoga) and Ashtanga Yoga (Eightfold or Eight-limbed Yoga).

Kriya Yoga, sometimes called Karma Yoga, is also expounded in Chapter 3 of the Bhagavad Gita,
where Arjuna is encouraged by Krishna to act without attachment to the results or fruit of action and
activity. It is the yoga of selfless action and service.

Ashtanga Yoga describes the eight limbs that together constitute Raja Yoga.
Vibhuti Pada (56 sutras)
Vibhuti is the Sanskrit word for ‘power’ or ‘manifestation’. Extraordinary powers are acquired by the
practice of yoga. The temptation of these powers should be avoided and the attention should be fixed
only on liberation.
Kaivalya Pada (34 sutras)
Kaivalya literally means ‘isolation’, but as used in the sutras stands for emancipation or liberation
and is used interchangeably with moksha (liberation), which is the goal of yoga. The Kaivalya Pada
describes the nature of liberation and the reality of the transcendental self.

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1.2 YOGA SYSTEM: THE EIGHT LIMBS OF ASHTANGA YOGA

1.2 YOGA SYSTEM:

THE EIGHT LIMBS OF ASHTANGA YOGA
The eight limbs of Ashtanga Yoga are the eight steps of yoga according to Patanjali’s Yoga Sutras.
First, understand the exact meaning of each step. And remember, Patanjali calls them steps and limbs.
They are both. They are steps because one has to be followed by the other, and there is a sequence
of growth. But they are not only steps: they are limbs of the body of yoga. They have an internal unity,
as well as an organic unity; that is the meaning of limbs. For example, my hands, my feet, my heart
– they don’t function separately. They are not separate; they are an organic unity. If the heart stops,
the hand will not move. Everything is joined together. They are not just like steps on a ladder, because
every rung on the ladder is separate. If one rung is broken the whole ladder is not broken.
So Patanjali says they are steps, because they have a certain, sequential growth, but they are also
angas (limbs of a body, organic). Steps can be dropped; limbs cannot be dropped. They are not
mechanical parts. You cannot remove them. They make you. They belong to the whole. They are not
separate.
The whole functions through them as a harmonious unit. So these eight limbs of yoga are both steps,
steps in the sense that each follows the other, and they are in a deep relationship. The second cannot
come before the first – the first has to be first and the second has to be second, and so on. So they
are steps and an organic union too.
Patanjali’s Yoga Sutra is referred to as yoga darsana. The word ‘darsana’ means ‘seen’. So the
philosophy of yoga is meant to be seen or to be experienced. The sutras present not only the philosophy
and science of yoga but the actual practice, through which the ultimate goal of yoga – kaivalya – is
reached.

YAMA AND NIYAMA

The mind and body are closely connected to each other. Modern science has come to a conclusion
that most diseases are nothing but a physical manifestation of the disturbances on the mental and
emotional planes. In other words, physical health is dependent on mental well-being. In order to
achieve a balanced state of mind, the observance of yamas and niyamas is necessary.
If the mind is disturbed and restless, the resulting physical disturbances can’t be combated by any of
the asanas, that’s why it is essential to practice the yamas and niyamas.

1. YAMA OR SELF RESTRAINT

(Principles or moral codes or a set of universal moral commandments)
The yamas are five self-restraints or behavior patterns of relationships between the individual and the
outside world. Yama means control, not suppression. Through understanding comes control. It is all
about creating a friendly atmosphere around you. Yama is the bridge between you and society. It is
a more conscious behavior: you don’t react unconsciously; you don’t react like a mechanism, like a
robot. You become more conscious; you become more alert. You react only when there is absolute
necessity; even then that reaction should be a response and not a reaction. Patanjali’s Yoga Sutra 2.0
states ‘ahimsa satya asteya brahmacharya aparigrahah yamah’.

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 1.2 YOGA SYSTEM:THE EIGHT LIMBS OF ASHTANGA YOGA
a) Ahimsa – The word ahimsa literally means ‘non-violence’; not to injure or show cruelty to any
creature or person. Ahimsa is, however, more than just lack of violence as adapted in yoga. It means
kindness, friendliness and thoughtful consideration of other people and things. It also has to do with
our duties and responsibilities. It could even mean that we must fight if our life is in danger. Ahimsa
implies that in every situation we should adopt a considerate attitude. The cultivation of ahimsa leads
to a feeling of love and friendship towards everybody. One begins to see the unity in all creation and
thus progress towards the goal of self-realization.
b) Satya – Satya means ‘to speak the truth’, yet it is not always desirable to speak the truth on all
occasions, for it could harm someone unnecessarily. We have to consider what we say, how we say it,
and in what way it could affect others. If speaking the truth has negative consequences for another,
then it is better to say nothing. Satya should never come into conflict with our efforts to behave with
ahimsa.
c) Asteya – Asteya or non-stealing includes refraining from misappropriation, accepting bribes, and
the like. The desire for what another owns can be very strong. Such an attitude leads to a feeling that
‘someone else has what I need in order to feel complete’. But stealing an external object doesn’t get rid
of the basic sense of inadequacy, so one takes again and again. Still, the underlying feelings remain
unsatisfied. Cultivating asteya counteracts such attitudes. It helps to develop a sense of completeness
and self-sufficiency, and leads to freedom from the bondage of such craving.
d) Brahmacarya – This literally means ‘to walk in Brahman’. One who cultivates this yama is aware
of Brahman alone. Such a state is possible only if the mind is free from all sensual desires. The sexual
urge is the most powerful and the most destructive of all sensual desires. Brahmacarya is therefore
often translated as abstinence from sex, or celibacy. Brahmacarya should not, however, be interpreted
as repression of sexual urges – repression only leads to frustration and an abnormal state of mind.
Brahmacarya means control of and freedom from sexual cravings. The bliss that accompanies self-
realization is far greater than any sensual pleasure.
e) Aparigaha – Non-possessiveness. This has been misinterpreted to mean denying oneself of all
material possessions. The problem arises when one gets addicted and dependent on material objects.
By practicing the yama of aparigaha (non-possessiveness) to the level of perfection, the sadhaka
realizes that a life without the support of worldly comforts, possessions, status, wealth, etc. is more
helpful for the spirit. And the yogi understands the futility of amassing material possessions. The
sadhaka realizes that possession of worldly goods, which all human beings prize, is not the real
purpose of human existence. He will enjoy all comfort with a non-attached attitude.

2) NIYAMA (Fixed observance, regularity, self-purification)

Patanjali’s Yoga Sutra 2.32 states, ‘sauca santosa tapah svadhyaya isvarapranidhanani niyamah’.
The five components of niyama should be practiced for purifying the physical and mental bodies.
Niyam means ‘fixed observance’ or ‘regularity’. With yam you relate to society in a new way. Niyama
is for body. A controlled body is a beautiful phenomenon – a controlled energy, glowing, and always
more than is needed, and always alive, never dull and dead. Then the body also becomes intelligent;
the body glows with a new awareness.
a) Sauca – Purity, act of cleaning and purification. In yoga shashtra (yogic scriptures) the word ‘sauch’
denotes a very wide concept. Here ‘sauca’ means external and internal purification: purification of
the soul and the gross physical body. We know different ways to purify our body externally and to
some extent internally. But to purify the inner self, adoption of some moral virtues is required. In fact,
internal purity is of greater value than external. Though external purification gives a feeling of peace
and purity and creates an ambiance of sacrament, it is of no use if internal purity remains unachieved.

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1.2 YOGA SYSTEM:THE EIGHT LIMBS OF ASHTANGA YOGA
According to yoga Shastra, there are different ways for outer purification, such as shat-karma (the six
yogic kriyas: dhauti, basti, neti, lauliki [nauli], tratak and kapalabhati).
b) Santosa – Santosa is contentment: to be contented and happy towards every situation in life. The
mind should not be overloaded with demands and aspirations, which ultimately bring dejection and
frustration. Complacence in your true sense brings serenity of the mind, which is a vital requirement
of yogic performances.
c) Tapas – Tapas has often interpreted as excessive austerity, but it means simplicity. Being simple in
your life demonstrates tapas. You are doing things from authenticity for your inner growth, not to show
off. There is no desire to become extraordinary. I am what I am, as long as I am certain my way is not
hurting others either physically or mentally – that is tapas.
d) Svadhyaya - Self-Study. Who are you? What is inside? How does your body work? Who am I
inside? This study will give you the way to look inside of you and gain a clear picture of who you are,
what your true nature is and what you want. When your consciousness is clear, your mind cannot
create conflicts for you. Then you can move towards you aim with clarity. You will be nearer to yourself.
e) Ishvara Pranidhana – Dedication, complete surrender to God. This is the final stage of niyama
where, as stated in Yoga Darshan, lies the practice of surrendering oneself absolutely to God. At
this stage, the yogi has to give up all sorts of desires and passions and must develop qualities like
tolerance, love for all and selflessness. Everything should be performed impersonally. An unconditional
and absolute faith towards God in every thought and action is the essence of this stage.

The Benefits of Practicing Yamas and Niyamas

The yamas and niyamas help in managing our energy in an integrative manner, complementing
our outer life with our inner development. They help us view ourselves with compassion and
awareness. They help us respect the values of this life, balancing our inner growth with outer
restraint. In short, they help us lead a conscious life.
Yamas and niyamas are not about right and wrong. They are about being honest with the true
Self. Living according to these principles is about living our lives in a better way, moving towards
an understanding and making it possible to ‘‘connect’’ with the divine.

3) ASANA (Posture)
Patanjali’s Yoga Sutra 2.46 states, ‘sthira sukham asanam’, which means asana should be a
steady and comfortable posture. Whatever asana is performed, it should be done with a feeling of
steadiness, awareness and delight. The practice of asana heightens one’s awareness and prepares
one for one-pointedness, which is essential for Dharana.

4) PRANAYAMA (Breath control)

Patanjali’s Yoga Sutra 2.49 states, ‘tasmin sati svasa prasvasayoh gativicchedah pranayamah’
which defines pranayama as the regulation of in-breath and out-breath with retention. It is important
to note that Patanjali expressly advises the practitioner to practice pranayama only after attaining
perfection in asana. The breath is our life. It is very important to know this. The practice of pranayama
prepares the mind for pratyahara.

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 1.2 YOGA SYSTEM:THE EIGHT LIMBS OF ASHTANGA YOGA

5) PRATYAHARA (Returning home, abstraction, withdrawal of senses)

Pratyahara is the fifth anga of Patanjali’s Ashtanga Yoga. The specific meaning of the term pratyahara
in Ashtanga Yoga is ‘the withdrawal of the senses inwards towards their source’, which means you are
with yourself; you are seeing inside; hearing inside; tasting yourself; You are returning your home. All
your senses are helping you to move inwards.
The five sense organs and their functions are as follows:
I. The eyes see
II. The nose smells
III. The tongue tastes
IV. The ears hear
V. The skin feels touch
Though these are the blessings for fully living life, they bring with them vices (SEX, ANGER, GREED,
ILLUSION, PRIDE and JEALOUSY). Since the organs are the centers of perception and sensation,
having control over the organs keeps the mind free from all these unnecessary disturbances.

6) DHARANA (Concentration of the mind on an object and its field)

Patanjali’s Yoga Sutra 3.1 states that dharana is the stage of concentration whereby one gathers the
scattered mind in one place and gets it to concentrate on a certain object. Dharana occurs when the
chitta (or the subconscious mind) is confined and limited to a certain place or object.
According to Yoga Shastra, there are 16 places in the human body suitable for concentration. This is
known as ‘SHORHOSH BANDHA ADHAR’ as described in the third chapter of Hatha Yoga Pradipika.
They are 1) Padangustha (Big Toes), 2) Padagulpha (Hills), 3) Gujjhadesh (Anus), 4) Lingamul (Genital
organ) 5) Navimandal (Naval), 6) Hridaya (Heart), 7) Kanthakup (Throat cavity), 8) Jehwagra (Tip of
the tongue), 9) Dantadhar (Teeth), 10) Talumul (Root of the palate), 11) Nasagra (Tip of the nose),
12) Bhrumadhya (Middle point of the eye brows), 13) Netradhar (Eyes), 14) Lalat (Forehead), 15)
Murdhna (Medulla Oblongata), and 16) Sahashrara (seat of the soul).

7) DHYANA (Meditation)
Dhyana is a technique for attaining a state of consciousness that is totally different from the normal
waking state. In meditation, one is alert, but the mind is not focused on the external world or the
events taking place around it. In this state, the mind is not dreaming, fantasizing or sleeping. Instead,
it is clear, relaxed and inwardly focused.
The root of the word ‘meditation’ is similar to that of medical or medicate. The root of all these
words implies the sense of ‘attaining to’ or ‘paying attention to’ something. In meditation, you pay
attention to the dimensions of yourself that are seldom known – your own deepest, innermost levels.
These deeper levels are more profound than the processes of thinking, analyzing, daydreaming,
or experiencing emotions or memories. Meditation involves a type of inner attention that is quiet,
aware and at the same time relaxed. There is nothing difficult or strenuous about creating this inner
attention, in fact, meditation is a process that is restful for the mind.

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1.2 YOGA SYSTEM:THE EIGHT LIMBS OF ASHTANGA YOGA

8) SAMADHI (Salvation, super-consciousness)

Patanjali’s Yoga Sutra 3.3 defines samadhi as the stage whereby the object of meditation becomes
the subject and self-awareness is lost. It is the state of super bliss and joy, merging individual
consciousness into universal consciousness, a union between Jivatman and Paramatman, a union of
Shiva and Shakti in the Sahasrara Chakra. Realizing the Brahman (pure consciousness) is the ultimate
achievement. Self-realization is the ultimate stage of Ashtanga Yoga. Samadhi comes from Sanskrit
word ‘samadhan’, which means every problem of life is solved, and where there is no suffering and
a person can live joyfully without any conflict, fear or complexity. TOTAL FREEDOM AND LIBERATION.

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 1.3 THE VARIOUS PATHS OF YOGA

1.3 THE VARIOUS PATHS OF YOGA

There are many types, branches or paths of yoga. Each path emphasizes different things to perfect
a different aspect of human personality, in different stages of an aspirant’s development. All these
should be seen within the single framework of Raja Yoga, which is the eight-limbs yoga as described
in The Yoga Sutras of Patanjali.

HATHA YOGA (Yoga of Body and Mind Purification)

The syllable ‘ha’ denotes the sun or the pranic (vital) force governing the physical body and ‘tha’
denotes the moon or chitta (mental) force, thus making Hatha Yoga a catalyst awakening the two
energies that govern our lives. More correctly, the techniques described in Hatha Yoga harmonize and
purify the body systems and focus the mind in preparation for more advanced chakra and kundalini
practices.
The term Hatha Yoga has been commonly used to describe the practice of asanas (postures). However,
the Hatha Yoga system includes not only asanas but also the six shatkarmas (physical and mental
purification techniques), mudras and bandhas (psycho-physiological energy releasing techniques)
and pranayamas (pranic awakening practices).
The most fundamental text of Hatha Yoga is the Hatha Yoga Pradipika, written by Swami Swatamarama,
a disciple of Swami Gorakhnath. It lists in great detail all the main asanas, pranayama, mudras and
bandhas. It is dedicated to Lord Adinath, a name for Lord Shiva, who is alleged to have imparted the
secret of Hatha Yoga to his divine consort Parvati.

The Philosophy of Hatha Yoga

Of the various types of yoga, Hatha Yoga is the most popular and it is practically synonymous
with the totality of yoga. This is because most human beings identify the self with the physical
body, and as such have begun their journey to the spiritual self in this body vehicle. However, we
should not to mistake the vehicle as the goal of the journey.
The practice of Hatha Yoga is incomplete unless some of the subtle forces and essences such
as mind and prana are understood. Once they are, the practice of Hatha Yoga unblocks the
channels through which theses essences are infused into the body during the practice. Fine-
tuning the human personality at increasingly subtle levels leads to higher states of awareness
and meditation. Without this understanding, Hatha Yoga will be reduced to merely another set
of physical exercises.

JNANA YOGA (Yoga of Enquiry)

Jnana Yoga is the process of converting intellectual knowledge into practical wisdom. It is a discovery
of human dharma in relation to nature and the universe. Jnana Yoga is described by tradition as a
means to obtain the highest meditative state and inner knowledge. Jnana literally means ‘knowledge’,
but in the context of yoga it means the process of meditative awareness, which leads to illuminative
wisdom. It is not a method by which we try to find rational answers to eternal questions, but rather a
part of meditation leading to self-enquiry and self-realization.
Some of the components of Jnana Yoga are:

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1.3 THE VARIOUS PATHS OF YOGA
1. Not believing but realizing
2. Self-awareness leading to self-analysis
3. Experiencing knowledge
4. Realizing one’s personal nature
5. Developing intuitive wisdom
6. Experiencing inner unity

KARMA YOGA (Yoga of Action)

Karma Yoga is a path of devotion through work, or rather, service. One loses his identity while
working selflessly. This state is very difficult to achieve. Generally some reward, incentive or outcome
follows after work and one is attached to these rewards or incentives. This is not Karma Yoga. Non-
attachment towards work and becoming the perfect instrument of the super-consciousness in this
manifested universe is the ultimate aim of Karma Yoga.
In the initial stages of Karma Yoga, individuals possess a strong sense of ego and consciously or
unconsciously they are attached to the fruits of their efforts – they expect at least praise or recognition.
However, being continually involved in work and developing a change in mental attitude, individuals
can disassociate themselves from ego and personality. In this state the work becomes worship to God,
it becomes spiritual. The individual also becomes an expert, a yogi, achieving stability of mind in all
conditions and becoming divine.
The essence of Karma Yoga, as extracted from the Bhagavad Gita (Chapter 6, Sloke No.1–3), is
that the world is confined in its own activity except when actions are performed as worship of God.
Therefore one must perform every action sacramentally and be free of attachments to the results.

BHAKTI YOGA (Yoga of Devotion)

Bhakti means yoga of devotion or complete faith. This faith is generally in God or supreme consciousness
in any form. It may be Lord Rama, Krishna, Christ, Mohammed, Buddha, etc. It may be a guru for his
disciples or love towards existence.
The important thing is a person interested in following this path must have a very strong emotional
bond with the object of faith. The flow of emotional energy is directed to this object. Most people
suppress their emotions, and that often manifests in the form of physical and mental disorders. Bhakti
Yoga releases these suppressed emotions and brings about the purification of the inner self.
Continuous meditation on God or an object of faith will gradually decrease the ego. This in turn
prevents new distractions, fickleness or even pain and induces strong bonds of love. Gradually, the
practitioner loses self-identity and becomes one with the object of faith; this is a state of self-realization.

MANTRA YOGA (Yoga of Recitation)

Mantras are Sanskrit syllables, words or phrases, which when repeated in meditation, will bring an
individual to a higher state of consciousness. Mantra Yoga has its origins in Vedic Sciences and also
in the Tantras. In fact, all the verses in Vedas are called mantras; it is said that any person who can
chant or sing Vedas can achieve ultimate salvation or union with supreme consciousness, which is the
aim of Mantra Yoga.

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 1.3 THE VARIOUS PATHS OF YOGA

KUNDALINI YOGA (Yoga of Energy) (From the Tantras)

Kundalini Yoga is concerned with awakening the psychic centers or chakras, which exist in every
individual. There are seven main chakras in the human body. The lowest level chakra connects us to
the animal instinct level, while the highest level connects us to the instinctive realms of being or the
sublime heights of consciousness.
In Kundalini Yoga, higher-level chakras are awakened and in turn the activities associated with
these higher psychic centers are awakened as well. The basic method of awakening involves deep
concentration on these chakras and forcing their arousal. Asanas, pranayama, mudras, bandhas and
other forms of yoga such as Mantra Yoga are also used to stimulate this awakening.

RAJA YOGA (Yoga of Meditation)

Raja Yoga usually refers to the system of yoga as described in The Yoga Sutras of Patanjali. In this
ancient text, Patanjali describes eight stages of yoga, which are known collectively as Raja Yoga or
Ashtanga Yoga. Raja Yoga is a comprehensive yoga system that deals with the refinement of human
behavior and personality through the practice of the yamas (restraint) and niyamas (disciplines);
attainment of physical health and vitality through asanas (postures) and pranayamas (pranic breathing
techniques); management of mental and emotional conflicts and development of awareness and
concentration through pratyahara (sensory withdrawal) and dharana (concentration); and developing
the creative aspect of consciousness for transcendental awareness through dhyana (meditation) and
samadhi (absorption in the universal identity).

IYENGAR YOGA
Iyengar’s method, a form of Hatha Yoga, is based on placing emphasis on the physical alignment of
the body in the poses. The Iyengar method teaches that there is a correct way to do each pose, and
that every student will one day be able to attain perfect poses through consistent practice. Once this
balance is created in the body, it will be reflected in the mind. One of Iyengar’s major innovations is in
the use of props. The purpose of using props is to assist the student in attaining ideal alignment, even
if the body is not yet open enough. Today it is quite common to see blankets, blocks, straps, pillows,
chairs and bolsters being used in yoga studios. The use of these props is relatively new in the history
of yoga and comes directly from Iyengar.

ASHTANGA VINYASA YOGA

Ashtanga Yoga is an ancient system of Hatha Yoga, first recorded in the manuscript
Yoga Korunta. For generations, Ashtanga Yoga has been passed down from one teacher
to the next. It was started in 1948 by Sri K. Pattabhi Jois at his school in Mysore, India
In Ashtanga Yoga, there is one breath for each movement. The movements are meant to flow together
so as to heat the body and produce a detoxifying sweat. This inner heat is also intended to burn
away the six poisons (desire, anger, delusion, greed, envy, sloth) that surround the spiritual heart.
To avoid confusion with Ashta-anga (the Eightfold Path), the preferred names for the yoga of Sri K.
Pattabhi Jois are ‘Ashtanga Vinyasa’ or ‘Ashtanga Vinyasa Flow’. Another commonly used name is
‘Mysore Ashtanga’ or just ‘Mysore Yoga’.

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1.4 ‘OM’

1.4 ‘OM’

From the Mandukya Upanishad, ‘OM:

this eternal word is all; what was, what is
and what shall be’. As such, to a yogi, no
symbol is more powerful than the syllable
OM. According to Swami Sivananda, ‘OM’
is the word of power, the sacred symbol of
Brahman or God. All the languages, sounds
and the whole world have come out of OM.
OM is the basis for all sounds and OM is the
source of all power. According to Indian yoga
philosophy, ‘OM’ is Brahman; ‘OM’ is God;
‘OM’ is Pranava (cosmic sound); ‘OM’ is the
secret of all secrets; ‘OM’ is infinity; ‘OM’ is
eternity; and ‘OM’ is immortality. All words,
which denote objects, are centered in OM.
The ocean roars; this is OM. The river rushes;
this is OM. The bee hums; this is also OM.
OM is the life and soul of all mantras.
The symbol ‘OM’ is composed of three syllables, A – U – M. The ‘A’ sound starts from the root of the
tongue, ‘U’ proceeds from the middle and ‘M’ ends with the closing of the lips.
In its Sanskrit form, the upper curve stands for the waking state, the lower curve stands for the dream
state and the curve, which originates from the center, symbolizes the dreamless deep sleep state. The
crescent shape stands for ‘maya’, the veil of illusion and the dot for the transcendental state. When
the individual spirit of man passes through the veil and rests in the transcendental state, he is liberated
from the three states and their qualities. The entire symbol represents the fourth state, which combines
all three states and transcends them. This is the state of samadhi.

JAPA (Recitation) of ‘OM’ for Yoga Practitioners

Japa of OM can help yoga practitioners achieve one-pointedness of the mind. If they were to chant
OM for a period of time every day, it can help attain proper concentration without any disturbance,
which will ultimately lead them to the stage of meditation. As such, it is helpful to chant OM for a
few minutes before meditation as chanting OM takes the mind inward (introverted) and prepares the
mind for meditation.
There are many forms of japa. One can repeat OM by chanting it out loud or mentally. Mental japa is
most powerful and effective because the mantras are on the wavelength far beyond voice or physical
sound. At the beginning, keeping the mind focused can be a challenge. Yoga practitioners may find
it easier to begin meditation by voicing out OM, then whisper it, before turning to mental repetition.

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 1.4 ‘OM’

Physical Body
Annamaya Kosha
Subtle Body
Pranamaya Kosha
Subtle Body
Manomaya Kosha
Subtle Body
Vijnanamaya Kosha
Causal Body
Annandamaya Kosha

The Three Bodies and the Five Layers

Physical Body ------------- Annamaya Kosha (Food Sheath)
Subtle Body -------------- Pranamaya Kosha (Vital Sheath)
Subtle Body -------------- Manomaya Kosha (Mental Sheath)
Subtle Body -------------- Vijnanamaya Kosha (Intellectual Sheath)
Causal Body -------------- Annandamaya Kosha (Blissful Sheath)

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1.5 CHAKRAS AND KUNDALINI ENERGY

1.5 CHAKRAS AND KUNDALINI ENERGY

Kundalini Shakti
In yoga, the cosmic energy is believed to be within everyone. It is pictured as a coiled serpent lying
at the base of the spine. Through a series of exercises involving posture, meditation and breathing,
a practitioner can force this energy up through the body to the top of the head. This brings about a
sensation of bliss, as the ordinary self is dissolved into its eternal essence, atman.

The Chakras
1. Muladhara Chakra [Root]
[Earth, physical identity, oriented to self-preservation]

Mooladhara is the beginning of the human incarnation. It

is referred to as the root, the source and the foundation.
Located at the base of the spine, this chakra forms our
foundation. It represents the earth element and is therefore
related to our survival instincts and our sense of grounding
and connection to our bodies and the physical plane.
Ideally, this chakra brings us health, prosperity, security
and dynamic presence. The other centers of energy rely
upon the root chakra to perform properly. Disorders
within the root chakra may result in mental problems
(e.g. aggression, confusion) or physical symptoms (e.g.
of the intestines, excretory systems or bones).

2. Svadhisthana Chakra [One’s own dwelling place]

[Water, emotional identity, oriented to self-gratification]

The second chakra, located in the abdomen, lower back,

and sexual organs, is related to the water element, and
to emotions and sexuality. It connects us to others through
feeling, desire, sensation, and movement. Ideally, this
chakra brings us fluidity and grace, depth of feeling,
sexual fulfillment and the ability to accept change.
Blockages result in a variety of phobias or conditions such
as a fear of being touched, a general incomprehension
or an obsessive cleanliness. Physical manifestations may
include being prone to infections or problems with the
kidneys/bladder or lymphatic system.

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 1.5 CHAKRAS AND KUNDALINI ENERGY

3. Manipura Chakra [Jewel city]

[Fire, ego identity, oriented to self-definition]

This chakra is known as the power chakra, located in

the solar plexus. Often referred to as the ‘fire center’,
the Manipura Chakra belongs to the fire element and is
represented by sun. It rules our personal power, will and
autonomy, as well as our metabolism. When healthy,
this chakra brings us energy, effectiveness, spontaneity
and non-dominating power. Mental consequences of a
blockage might be anxiety about how others perceive
you, envy or selfish greed. Physically there could be
digestive disorders, liver and gall bladder problems or
disorders of the pancreas.

4. Anahata Chakra [Unstruck or unbeaten]

[Air, social identity, oriented to self-acceptance]

This chakra is called the Heart Chakra and is the middle

chakra in a system of seven. The Anahata’s element
is air and its sense is touch. The fourth chakra moves
beyond the survival aspects of the lower three chakras.
It is related to love and is the integrator of opposites in
the psyche: mind and body, male and female, persona
and shadow, ego and unity. A healthy fourth chakra
allows us to love deeply, feel compassion, have a deep
sense of peace and centeredness. Blockages may result
in attitudes such as selfishness or emotional blackmail.
Physical manifestations could be disorders of the lungs
and heart, and circulatory problems.

5. Vishudda Chakra [Purification center]

[Sound, creative identity, oriented to self-expression]

This is the chakra located in the throat and is thus

related to communication and creativity. Its element
is ether and its sense is hearing. Here we experience
the world symbolically through vibration, such as the
vibration of sound representing language. An upset
in this center could well result in an individual who
becomes dictatorial while the physical signs could be
growth problems or a muscular tension leading to a
lack of vocal control.

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1.5 CHAKRAS AND KUNDALINI ENERGY

6. Ajna Chakra [Command center/‘to know’]

[Light, archetypal identity, oriented to self-reflection]

This chakra is known as the Third Eye or Brow Chakra.

Its organ of action is the mind. When awakened, psychic
abilities and siddhis develop. It is related to the act of
seeing, both physically and intuitively. As such it opens
our psychic faculties and our understanding of archetypal
levels, letting us ‘see the big picture’. Blockage of this
chakra will culminate in a haphazard approach to life
and probably an inability to settle down to any on e task
for any length of time.

7. Sahaswara Chakra [‘A thousand petals’]

[Thought, universal identity, oriented to self-knowledge]

This is the Crown Chakra, which relates to consciousness

as pure awareness. It is our connection to the greater
world beyond, to a timeless, space-less place of all-
knowing. When developed, this chakra brings us
knowledge, wisdom, understanding, spiritual connection
and bliss. It is generally felt that the crown chakra is
appreciated only by experience and it depends upon the
other six for its development.

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 1.6 THE IMPORTANCE OF A TEACHER IN YOGA

1.6 THE IMPORTANCE OF A TEACHER IN YOGA

The Guru Is Very Important
The word guru means ‘one who dispels the darkness of ignorance’. He or she is needed because in
yoga there are several different methods that work towards the same goal of perfection.
Yoga science has two aspects – theoretical and practical. Theory can be learned through books and
scriptures but a perfect guide, or guru, is needed to learn the practical aspect.
Only a guru can select and prescribe guidance that is suitable to the upbringing, circumstances, mind
and nature of the student.
A person who tries to learn the practical aspect of yoga through books is often confused by the great
variety and diversity of techniques. He gains nothing by trying a little of everything, and even if he is
sincere, his efforts are wasted. A true teacher will always lead the student systematically through the
complex stages of yoga to the ultimate state of perfection.

Characteristics of a Yoga Teacher

A yoga teacher should qualify himself/herself with proper yoga education as well as possess the
character and quality of a traditional yoga teacher in words, thoughts and deeds. Below are some
qualities and qualifications which a good yoga teacher should possess:
1. A yoga teacher should be at least 20 years old.
2. A yoga teacher should have a good understanding of human anatomy and physiology so as to
apply the yogic system effectively and safely. As such, having an education background in bioscience
would be helpful. In fact, possessing a science background is a prerequisite for admission into any
recognized yoga college.
3. A yoga teacher should have at least 4 to 5 years of solid practical experience. He/She should
be well versed in the theoretical aspect of yoga, such as yoga philosophy, and should be able to
physically perform the majority of the yoga postures and impart the techniques.
4. A yoga teacher should have clarity of thought and patience while teaching. He/She should also
practice pranayama and meditation every day to increase his/her own mental balance and to
store up a huge amount of prana in the body.
5. A yoga teacher should also be a keen practitioner of yoga. He/She needs to be physically and
mentally fit and possess the right temperament, such as being sensitive and kind, so that he/she
can properly handle any classroom situation.

The Role of a Yoga Teacher

The traditional role of a yoga teacher is something different from a teacher involved in other sports
and exercise systems. A real yoga teacher should be devoted to yoga teaching, and that should be the
only aim of his or her life. He/She should illustrate the usefulness of yoga education and help students
achieve greater physical as well as mental well-being through a safe yoga practice.

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1.6 THE IMPORTANCE OF A TEACHER IN YOGA
1. A yoga teacher should be devoted in his/her teaching and should be motivated to perform this
duty for the sake of spreading the traditional yoga system among the community to help others
achieve greater physical and mental well-being, rather than doing so purely for monetary gains.
2. A yoga teacher should impart knowledge in a safe and harmonious manner so that students can
achieve optimal results.
3. A yoga teacher should be punctual for class and encourage students to do so as well. No one
should be allowed to attend class after warm-up exercises have been completed. A teacher should
follow all the rules of teaching for the safety of the students. As such, no yoga exercises should be
performed without first doing warming-up exercises and no one should leave class without having
done relaxation exercises. Ignoring these rules can be detrimental to health.
4. A yoga teacher should communicate clearly and proficiently in class so that students have a
thorough understanding of the important concepts of yoga.
5. A yoga teacher should explain the benefits of each asana to students to encourage them to
perform the posture properly and effectively.
6. A yoga teacher should always enquire if students have any physical or psychological problems
right at the start of each class so that necessary precautions can be taken to ensure safety in class.
7. A yoga teacher should be able to arouse curiosity in students and encourage them to ask questions.
A good teacher clears students’ doubts and encourages them in their yoga path by answering
these questions sincerely with a smile rather than being irritated by them.
8. A yoga teacher should always follow the moral ethics of yama and niyama and encourage students
to follow these principles in their daily lives to bring about calmness and other positive effects. This
will ultimately help remove stress, which is the main cause of all psychosomatic disorders.

In short, a yoga teacher plays a very important role in whether or not yoga is successfully
introduced to people. As such, a yoga teacher needs to possess physical agility and mental
sharpness to perform his/her duty well. He/She has the responsibility to ensure that students,
who practice this wonderful science and art under his/her guidance, will eventually blossom
into healthy, well-balanced, strong, clear-minded, pure and kind-hearted men and women.

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 1.7 IMPORTANT RULES FOR A TRADITIONAL YOGIC PRACTICE

1.7 IMPORTANT RULES FOR A TRADITIONAL

YOGIC PRACTICE
A yoga teacher has the responsibility to make all his/her students aware of the following a dos and
don’ts, so that students can practice safely and effectively.

1). Yoga should not be practiced immediately after having food

Advise your students to plan their meals according to the time of their practice. There should be a
minimum of 3- to 4-hours gap after a meal and a 45-minute gap after having a snack before they
begin their practice. When the digestion process is on-going, the digestive organs need more blood
to be supplied to them to run the digestive system properly. If yoga exercises are started immediately
after a meal, there will be a competition for blood supply as the muscles and organs which are be-
ing exercised also need more blood to be supplied to them. However, the body cannot supply more
blood to both areas at the same time, and the central nervous system cannot concentrate on both
functions at a time.

2). Select a suitable class for safe practice

Always advise your beginner students to begin their yoga practice with a basic yoga class for safe
practice and to enjoy the optimal benefits of yoga. After 2 to 3 weeks of regular practice, they can go
for the next advanced class according to their needs and after consultation with their teacher.
3). Be punctual for class and do not skip warming-up exercises
Impress upon your students the importance of being punctual and performing warming-up exercises
as they are crucial in any exercise system. Warming-up exercises prepare the body and mind for
the main yogic exercises. They are essential to ensure that the practice of subsequent postures is
done safely without any trouble. On the other hand, warming–up exercises help develop proper
concentration, which is important in all physical activities to achieve better performance.
4). Avoid jerky movements when going in and out of a posture
Emphasize the importance of awareness during yoga practice. Most injuries are a result of a lack of
awareness when coming in and out of a posture rather than holding the posture.
5). Maintain normal breathing when holding a posture
Remind your students to maintain normal breathing throughout the entire time they are in a posture.
To reap benefits from the asana, they will be required to hold the posture for a minimum of 15–30
seconds in the initial stages. Constant, consistent breathing is important as it ensures a continual flow
of oxygen throughout the entire body and the benefits of yoga are achieved when oxygen reaches and
nourishes the part(s) of the body being worked on in the posture.
Many yoga practitioners tend to hold their breath or rather forget to breathe when they are in a
pose, especially when performing a challenging one. Besides maintaining normal breathing, they
should also be reminded to relax their muscles, other than the ones they are working on, to reduce
unnecessary tension in the body. (Facial muscles are a good example.)

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1.7 IMPORTANT RULES FOR A TRADITIONAL YOGIC PRACTICE

6). Proper relaxation between postures and at the end of each class
The yogic exercise system is different from other exercise techniques. It has its own relaxation method
which has also been widely adopted by other exercise systems. In traditional yoga, students are
required to rest for a few seconds after performing each posture as well as at the end of each class to
get optimal benefits from them. The mentality of most students is to sweat it out in a yoga class and
many find taking a break between postures a ‘disruption’ to their practice. Nonetheless, as a yoga
teacher you must ensure that your students rest for a few seconds between postures by performing
the recommended posture for relaxation, such as the child’s pose. At the end of the session, get
your students to relax in Savasana for 5–8 minutes according to their needs. This is crucial: during
relaxation, blood supply and oxygen are encouraged to flow to that part of the body that requires
them most. Proper relaxation normalizes blood circulation throughout the entire body.
7). Dress comfortably for yoga practice
Advise your students to wear comfortable clothing for their yoga classes. An overly tight outfit will
obstruct normal blood circulation and restrict their range of movements.
8). Seek guidance for special health condition(s)
Always encourage your students to be upfront with their health condition and get them to seek medical
clearance for their condition before beginning their yoga practice. Below are some basic do's and
don’ts; refer to the section on yoga therapy for more information:
• If your student has pain or injury in the neck (cervical region), back (dorsal region) or lower back
(lumber-sacral region) area, make sure they avoid forward-bending postures (spinal flexion) as
these can further aggravate their condition. Get them to do some light spinal extension postures
instead.
• If they have pain or injury in the knees (due to osteoarthritis), they should avoid knee bending
postures, such as vajrasana or padmasana, as these will aggravate their condition and potentially
harm their knee joints.
• If they have high blood pressure, they should avoid all head-down postures such as standing
forward-bending postures and inverted postures. As such, postures like padahastasana,
sasangasana, sarvangasana and shirshasana should be avoided.
• If they have high blood pressure and/or heart disease, they should also avoid retention of
breath during pranayama practice, only focusing on inhaling and exhaling.
• If they have low blood pressure, they can practice pranayama with retention of breath, but only
after inhalation.
• If they have asthma, they should avoid all forward-bending poses, such as paschimottanasana,
janu sirsasana and padahastasana. On other hand, spinal extension poses, such as
bhujangasana, ushtrasana, dhanurasana and matsyasana, are beneficial for them as such
poses involve chest expansion, which ultimately increases lung capacity.
9). No yoga practice during heavy menstrual flow days
Advise your women students not to practice yoga or any other exercise and to take proper rest during
the first 4–5 days of their menstrual period. This is to avoid affecting the menstrual flow which may
potentially lead to the growth of fibroids in the uterus. Though the exact cause of fibroid (tumor)
growth is unknown, it is a known fact that fibroids are fed by hormones and blood. As such, they
should not do anything which can cause heavier blood flow during this period.
10). No general yoga class during pregnancy

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 1.7 IMPORTANT RULES FOR A TRADITIONAL YOGIC PRACTICE
Pregnant students require special guidance and should not attend general yoga classes unless they
have previously practiced yoga and are expressly allowed to do so by the teacher conducting the
class. Pregnant students should at all times be cautioned against practicing any postures which will
put pressure on the abdomen. They can practice pranayama during this time but without retention of
breath. After one month of delivery, they can, under special guidance, resume their yoga practice to
help them regain their previous shape, strength and flexibility.
11). Morning is the best time for yoga practice
The best time for yoga practice is in the morning, especially pranayama. To get optimal results,
pranayama class should be practiced in the morning and in a dry and well-ventilated room with deep
concentration and sitting in any steady posture.

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1.8 YOGIC EXERCISES VS. TYPICAL EXERCISES

1.8 YOGIC EXERCISES VS. TYPICAL EXERCISES

The ancient science of yoga has a holistic viewpoint of exercise. There are many differences between
yogic exercises and typical physical exercises. Other exercise systems have recognized the tremendous
benefits of the yogic system and have adapted many of the wisdoms of yoga into their practice.

TWO BROAD CATEGORIES OF EXERCISES

1). Active Exercises
a). Isotonic (Dynamic)
These are exercises in which muscle contraction is dynamic and the contracting muscle shortens
against a constant load, as when lifting a weight. In isotonic exercises, movements change a muscle’s
length but the tension is constant. Examples of this type of exercises are weight training, running/
jogging, aerobics, and other exercises which involve rapid movements.
b). Isometric (Static)
These are exercises in which muscle contraction is static and is taking place with minimal shortening
of muscles. In isometric exercises, no movements are produced but energy is still increased. Examples
of this type of exercise are yogic practices such as asana (posture), mudra/bandha and pranayama.
2). Passive Exercises
These are exercises given by someone such as a therapist to a patient who is unable to perform
exercises on his/her own due to diseases such as paralysis. Examples of passive exercises are body
massage and manipulation of muscles by the therapist.

KEY DIFFERENCES BETWEEN YOGIC EXERCISES & TYPICAL EXERCISES

Typical physical exercises involve movements which are repetitive, rapid and jerky. These help
strengthen voluntary muscles, making them well shaped and healthy. However, a lot of strength and
energy are required to perform them. These vigorous movements stimulate the secretion of adrenaline
and build up lactic acid in the muscles, producing fatigue.
Yogic exercises, on the other hand, involve little movement and are done in a non-repetitive, slow
and gentle manner. The yoga posture (asana) is a static exercise done with normal breathing. They
are designed to develop a state of relaxation and strengthen the internal organs. This affects the
involuntary muscles. Less energy and strength are required to perform them. The calming nature of
these exercises do not cause significant fatigue.
All the pranayamas are also to be practiced in a still meditative pose with no movement at all.
Mudras/bandhas are yogic practices done with minimum muscle contractions.

Other remarkable features of yogic practices:

1. A set of yogic practices known as mudras and bandhas keeps the internal organs and glands
healthy. This, however, cannot be achieved by typical exercise system.
2. Yogic exercises are very helpful in preventing/curing diseases. However, typical exercises do not

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 1.8 YOGIC EXERCISES VS. TYPICAL EXERCISES
have such benefits. (The therapeutic exercises applied in physiotherapy are different from such
non-yogic exercise systems).
3. Yogic exercises are simple, easy and can be performed by anybody, regardless of age and sex.
However, most typical exercises require a lot of strength and energy to perform and are often too
challenging for the elderly and sick.
4. Non-yogic exercises focus primarily on the physical body while yogic exercises involve a holistic
approach, taking care of both the physical and mental well-being of an individual.
5. Higher yogic practices like pranayama and meditation have a subtle effect on the entire mind-
body organism. Practices like bandhas and mudras balance the flow of vital energy in the subtle
energy centers and the channels of the body.

These are the benefits of a regular yogic exercise practice:

a). Ensures a balanced and harmonious growth from childhood.
b). Helps children and adults develop greater concentration, memory, intelligence and creativity.
c). Helps in degree of flexibility and strength.
d). Helps in curing and preventing many diseases.
e). Helps to achieve a balanced state of mind.

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2.1 THE MEANING, BEAUTY & HEALING OF ASANA

Module 2
ASANA
(THE THIRD LIMB OF ASHTANGA YOGA)

“An ounce of practice is equal to a ton of theory.”

– Swami Sivananda

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 2.1 THE MEANING, BEAUTY & HEALING OF ASANA

2.1 THE MEANING, BEAUTY & HEALING OF

ASANA
INTRODUCTION
‘Sthira sukham asanam’; Patanjali Yoga Sutra.
Asana is defined as a steady and comfortable posture.

Asana is the third limb of Patanjali’s Ashtanga Yoga.

Postures are gentle stretching movements designed to help balance the mind and body. Yoga postures
are designed to rejuvenate the brain, spine, glands and internal organs. They work by increasing the
blood and prana supply to these areas and by stimulating them with gentle squeezing action.
The asanas were designed with economy of time and effort in mind. Most of them work on more than
one aspect of the body at the same time. For example, twisting asanas benefit the spine, adrenal
glands, liver, pancreas and kidneys.
Yoga asanas produce their beneficial effects on the organs and glands in three ways:
1. Increasing blood circulation to specific organs or glands
2. Massaging and stimulating the organs or glands
3. Deep breathing and visualization further targets the area, supplying extra prana
According to Gheranda Samhita, an ancient Indian text on Hatha Yoga, this earth originally contained
8.4 million species of animals, humans included. Yogis created asanas by observing these animals.
According to Lord Shiva, out of these 84 lakhs (8.4 million) asanas, only 1600 are great. Out of
those, only 84 are generally known and of special importance, and out of those we have 84 postures;
only 32 are said to give good results, and only 2 can be practiced by anyone.
Different asanas are described in detail in different books of yoga. The Hatha Yoga Pradipika describes
14 asanas; the Yoga Pradipa, 21; the Gheranda Samhita, 32; the Vishva Kosha, 32; the Anubhava
Prakasha, 50. All however agree that the number of the chief postures is 84, although there exists
some technical differences in defining them.

Asanas Mentioned in Gheranda Samhita (32)

Siddhasana, Padmasana, Bhadrasana, Muktasana, Vajrasana, Swastikasana, Simhasana,
Gomukhasana, Virasana, Dhanurasana, Mritasana (Savasana), Guptasana, Matsyasana,
Matsyendrasana, Gorakkhasana, Pashchimottasana, Utkatasana, Sankatasana, Mayurasana,
Kukkutasana, Kurmasana, Uttan Kurmasana, Uttan Mandukasana, Vrkshasana, Mandukasana,
Garurhasana, Vrishasana, Salabhasana, Makarasana, Ushtrasana, Bhujangasana, and Yogasana

Asanas Mentioned in Hatha Yoga Pradipika (14)

This text by yogi Svatmarama dates from the fifteenth century. It is one of the most comprehensive
texts on Hatha Yoga. It is divided into four chapters describing the techniques of Hatha Yoga: asana,
pranayama, mudra and nada.
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2.1 THE MEANING, BEAUTY & HEALING OF ASANA

Asanas mentioned by Svatmarama (14)

Swastikasana, Gomukhasana, Virasana, Kurmasana, Kukkutasana, Uttan Kurmasana, Dhanurasana,
Matsyendrasana, Paschimottanasana, Mayurasana, Shavasana, Siddhasana, Vajrasana, Muktasana,
Guptasana, Padmasana, simhasana and Bhadrasana

Four main asanas

According to Hatha Yoga Pradipika 1.34, ‘Siddha, Padma, Simha and Bhadra are the four main bodily
postures. Best is he who can sit without effort in Siddhasana.’
The four postures are:
• The Posture of Attainment (Siddhasana)
• The Lotus Posture (Padmasana)
• The Posture of Prosperity (Bhadrasana)
• The Lion posture (Simhasana)
The Posture of Prosperity is sometimes replaced by the Auspicious Posture (Swastikasana).

HEALING AND THERAPY THROUGH ASANAS

Yoga can be a healing-based therapeutic technique for restoring balance to your body. Therapeutic
practices enhance the body’s own capabilities, allowing it to heal itself. This can reduce symptoms
and improve functionality. Specific asana benefits will be detailed individually and by category in
future sections.
Important components
• Breath
• Alignment
• Props
Common ailments that can be healed
• Pain in the hips, back, abdomen, chest and neck
• Digestive disorders
• Headaches
• Insomnia
• Stress and anxiety
• Mild depression

SPECIAL NOTE : As a beginner teacher, be extra careful when handling students, especially
those who require special attention. Teach only what you know and ensure safety in class at all
times. If you are unsure of how certain postures may affect your students, always consult senior
teachers.

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 2.2 CLASSIFICATION OF POSTURES & THEIR BENEFITS

2.2 CLASSIFICATION OF POSTURES

& THEIR BENEFITS
Asanas or yoga postures should always be performed and practiced with normal breathing and
minimum effort. To attain maximum benefit from an asana, one should hold it for a minimum of 15
to 30 seconds in the initial stage and should rest for a few seconds after each asana by adopting the
appropriate relaxation posture. After a few weeks of regular practice, the time for holding each asana
can be increased according to one’s capacity.
Asanas can be divided into the following categories (some may fall under more than one
category):
1. Standing Poses
2. Standing Forward Extensions
3. Meditative & Seated Poses
4. Seated Forward-Bending Poses
5. Seated Twisting Poses
6. Abdominal Poses
7. Backward Extension Poses
8. Inverted Poses
9. Arm-Balancing Poses
10. Relaxation Poses

GENERAL BENEFITS OF EACH CATEGORY

Warming-Up Exercises
Warming-up exercises prepare the body and mind for the main yogic exercises. They are essential to
ensure that the practice of subsequent postures is done safely and without trouble. Depending on
one’s physical ability and needs, the choice of warming-up exercises will vary from person
to person.

Standing Poses
These include Tadasana, Trikonasana, Virbhadrasana, Ardha Chandrasana, Utthita Hasta
Padangusthasana, Padangusthasana, etc. Improper standing posture leads to many disorders of
spine, hips, knees and also the digestive organs. To correct these and avoid future problems, yogis
have prescribed standing postures to maintain the health of the entire body. The practice of standing
postures strengthens the leg and hip joints, tones the leg muscles and increases one’s sense of
balance. These postures also help remove stiffness in the legs, correct the hips due to minor deformity
in the legs, relieve leg cramps, increase elasticity of the calf and thigh muscles and tone abdominal
muscles and organs. Those who suffer from sciatica or slipped disc should practice standing
postures with care, especially postures which involve forward-bending.

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2.2 CLASSIFICATION OF POSTURES& THEIR BENEFITS

Standing Forward Extensions

Standing forward extensions stretch the back of the body, particularly the hamstrings, and improve
digestion by massaging and stimulating the abdominal organs. They are also calming and help
relieve mild stress and anxiety. Those with lower back pain, should avoid going into a full
forward extension and modifications can be made by bending the knees. Also, pregnant
women should avoid deep forward bends.

Meditative and Seated Poses

Seated poses (which include poses like Gomukhasana, Vajrasana and Baddha Konasana) help
lengthen and strengthen the spine, improve digestive function and posture and stretch the hips and
shoulders. Those with knee pain or injuries may need to avoid several of these poses.

Hip Opening Poses

Hip opening poses are good for generalized hip pain, lower back pain, acute stage of hip arthritis,
Sacroiliac joint dysfunction, sciatic pain, and menstruation. People with Total Hip Replacement,
Total Knee Replacement, Degenerative Hip Arthritis, First Trimester of Pregnancy, Disc
Prolapse, and Disc Herniation should not do it.

Seated Forward-Bending Poses

Seated forward bends stretch the back of the body, including the backs of the legs, the spine and
shoulders. The abdominal organs are massaged and stimulated, improving digestion. They are also
calming and help relieve mild stress and anxiety. Those with lower back pain, should avoid
going into a full forward extension and modifications can be made by bending the knees
or supporting the knees with a folded blanket. Also, pregnant women should avoid deep
forward bends.

Seated Twisting Poses

Seated twists help energize the spine and digestion, relieving fatigue and constipation, and detox
the body. They are also good for relieving lower back pain and sciatica. Those with diarrhea,
headaches, or high or low blood pressure should avoid several these poses. Pregnant women
should only take passive twists and avoid closed, active twists.

Abdominal Poses
Abdominal poses not only build core strength but they help you find your center. They improve
digestion, metabolism and your focus. Those with diarrhea, headaches, or low blood pressure
should avoid several these poses. And those with heart problems or asthma should take
modifications and practice the poses slowly.

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 2.2 CLASSIFICATION OF POSTURES& THEIR BENEFITS

Backward Extensions
By practicing back extensions, you stretch the front of your body and strengthen and improve the
flexibility of your back and spine. These poses are invigorating and help you build strength and power
and open up your energetic heart space, which can release stored emotions. Those with back pain
or injuries and pregnant women may have to modify or avoid backward extensions.

Inverted Poses
Inverted asanas include Shirshasana, Sarvangasana, Halasana, etc.
The practice of inverted postures reverses the effects of gravity on the body and encourages a
rich supply of blood to the brain, nourishing the pituitary gland and enhancing the working of the
entire endocrine system. These postures are also effective in improving mental power and
concentration. Those with high blood pressure, heart or back conditions or illness causing
blood to be impure should avoid these postures.

Arm-Balancing Poses
The practice of arm-balancing postures should be done in the intermediate or advanced stages of
asana practice and is generally not suitable for beginners. These postures strengthen the wrist
and shoulder joints, chest and arm muscles as well as the abdominal muscles and organs.
Those with high blood pressure, heart problems, or back or knee pain should avoid these
postures.

Relaxation Poses
The practice of relaxation postures encourages proper blood and oxygen flow to parts of the body
that require them most. Proper relaxation normalizes blood circulation throughout the entire body
and ensures maximum benefits are reaped from the asana practice. One must always end a yoga
session with deep relaxation.

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2.3 WARMING-UP EXERCISES

2.3 WARMING-UP EXERCISES

1). THE PAWANMUKTASANA SERIES
Pawan means ‘wind’ or ‘prana’, mukta means ‘release’ and asana means ‘pose’. As such, the
Pawanmuktasana series refers to a group of asanas that remove any blockages which prevent the
free flow of energy in the body and mind.
The Pawanmuktasana Series is hence one of the most important series of practices that has a profound
effect on the human body and is a useful tool for the yogic management of various disorders and
maintenance of health. It is valuable for developing awareness of the body’s movements and the
subtle effects they have at the various levels of being and is a useful preparatory practice which opens
up all the major joints and relaxes the muscles of the body. As the series is simple and gentle, the
whole series except for the energy block postures can be practiced by anyone.

a). Anti-Rheumatic Group (Joint-Freeing Group)

This group focuses on loosening the joints of the body and is excellent for those with rheumatism,
arthritis, high blood pressure, heart problems or other ailments where vigorous exercise is not advised.
• Base Position • Half Butterfly • Elbow Bending
• Toe Bending • Full Butterfly • Shoulder Socket Rotation
• Ankle Bending • Hand Clenching • Neck Movements
• Ankle Rotation • Wrist Bending
• Knee Bending • Wrist Joint Rotation

b). Digestive/Abdominal Group

This group focuses on strengthening the digestive system and is excellent for those suffering from
indigestion, constipation, acidity, excess wind or gas, lack of appetite, diabetes, disorders of the male
and female reproductive systems and varicose veins.
• Single & Double Leg Raises • Wind Releasing (Leg Cradle) • Sleeping Spinal Twist
• Leg Rotation • Rocking & Rolling • Boat Pose
• Cycling • Sleeping Abdominal Pose

c). Energy Block Postures

This group focuses on improving the energy flow within the body and breaking down neuron-muscular
knots especially in the pelvic region where energy tends to stagnate. It is useful for those with reduced
vitality, stiff back, menstrual problems, weak pelvic organs and muscles. Those with serious ailments
should seek professional advice before attempting.
• Pulling the Rope • Rowing the Boat • Wind Releasing Pose
• Dynamic Spinal Twist • Chopping Wood • Crow Walking
• Churning the Mill • Salutation Pose
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 2.3 WARMING-UP EXERCISES

SURYA NAMASKAR
‘Surya’ means sun and ‘namaskar’ means salutation. The sun salutation is a dynamic practice made
up of a smooth, flowing sequence of yoga postures. It originated as a series of prostrations carried
out to the rising sun in gratitude for its lighting, warming and energizing effect on our lives.
Surya Namaskar is not a part of traditional Hatha Yoga practices as it was introduced at a much
later time. Nonetheless, it is an effective way to loosen up, stretch, tone and strengthen the entire
body. Each posture is sequenced in such a way that postures opening the chest are followed by those
that contract the chest. This frees the respiratory system and encourages deeper breathing. This
practice also increases blood circulation and focuses the mind. As such, it is an excellent warm-up
and can also be included at any part of a yoga session or practiced on its own. Benefits are not only
gained from the postures themselves but also from flowing from one posture to another with breath-
movement coordination.

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2.4 Yoga for Menstruation

2.4 Yoga for Menstruation

The practice of yoga is a journey and is cyclical, like our lives. During certain times, modifications
will be needed to continue to take care of your body and mind. Menstruation is one of those times to
approach with an awareness towards healing and understanding. Menstruation can cause symptoms
like bloating, backaches, cramps, heavy bleeding, headaches, fatigue and mood and emotion swings.

Examples of Common Poses to Avoid

AdhoMukhaVriksasana (Handstand)
SalambaSarvangasana (Shoulderstand)
Halasana (Plow Pose)
Bakasana (Crow Pose)
UrdhvaDhanurasana (Full Bridge Pose)
Navasana (Boat Pose)

Why Avoid Them?

Particularly avoid inversions during menstruation. The reason for this is that during this period, the
uterus is saturated with blood and gravity pulls on uterine ligaments and veins. The excessive weight
and pressure can cause the veins to collapse, which will limit the ability of blood to exit through the
veins and will increase vascular pressure. Also avoid poses with significant abdominal contraction,
arm balances and deep back extensions.

Other Poses/Pranayama/Bandhas to Modify or Avoid

During menstruation, energy and physical strength can be lower than usual, so higher energy practices
like Vinyasa and Power Yoga may need to be modified or avoided. Practicing challenging flows with
less energy may result in poor alignment, loss of balance and greater risk of injury.
Avoid Uddiyana and MulaBandhas and Kapalabhati Pranayama. And any pranayama should be taken
in a supine position, as opposed to sitting, as in Savasana. You can do UjjayiandViloma Pranayama
if you don’t have headaches or lightheadedness.

Suggested Poses
During menstruation practice poses that encourage groundedness (because balance may be a little
off) and try to relieve any symptoms (if you have them).

Standing and seated forward extensions (like Uttanasana, AdhoMukhaSvanasana, Paschimottanasana

and JanuSirsasana) help to massage the pelvis and relieve cramps and fatigue. These poses can also
be done with the head supported by a block. To soften the abdomen, concave the back.

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 2.4 Yoga for Menstruation

Supine poses (like SuptaBaddhaKonasana and SuptaVajrasana) relax the muscles and nerves and
help relieve heavy bleeding, water retention, cramps and feelings of irritation. These poses can also
be done with the support of belts, bolsters and blankets.

Seated poses (like Virasana, BaddhaKonasana and Gomukhasana) help those with swollen joints or
arthritic pain, especially in the shoulders and knees. They should be taken slowly and gently to let
tension release.

Supported backbends (like SetuBandhaSarvangasana) energize and stimulate the brain, chest and
heart. They also relieve pelvic discomfort and help relax the nervous system. Take these poses with the
support of a block or bolster.

Savasanais essential to any yoga practice, but especially take the time during menstruation. It helps
to calm the nervous system and balance emotions. This time of restoration is exactly what the body
needs.

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 2.5 Prenatal Yoga

2.5 Prenatal Yoga

Hormonal and physical changes during pregnancy can lead to fatigue, imbalance, dehydration and
increased flexibility. Throughout prenatal practice, the mother needs to keep these things and mind
and check in with herself and her doctor to determine what is safe for her and her baby.

First Trimester
Though many changes can’t be seen during the first trimester (the first three months of pregnancy),
the body is rapidly changing. Hormones are released to build the uterine lining; this increases blood
volume through the entire body and results in a drop in blood pressure. Relaxin causes the joints and
muscles to relax, especially in the hips.
Make sure that students listen to their bodies and only do what they feel comfortable doing. These
rapid changes make the first trimester very exhausting for many women. Also the first trimester has
the highest risk of miscarriage, so there may be a need to take more restorative classes during this
time. Avoiding deep twists, backbends and inversions is recommended during this time to reduce the
risk of overstretching the abdominals and compression of the uterus, possibly increasing chance of
miscarriage. However, laying on the back is still okay during this trimester.
Though women should avoid inversions during the first trimester, the current consensus is that following
this time, women who already have inversions in their practice and who feel stable can continue to
practice them as long as they feel comfortable. However, it is not recommended to take up inversions
once pregnant.

Second Trimester
In months four through six, the pregnancy becomes visible as the baby begins to grow. The ligaments
of the belly are stretched, the joints of the pelvis loosen and the weight in the front of the body increases
the work of the back body. A lower blood pressure and the extra weight can start to cause varicose
veins and cramping in the legs. Despite these aches and discomforts, this trimester is considered the
most comfortable in pregnancy. Energy picks up and the baby is still relatively small. So, this is a great
time to build strength and stamina.

Third Trimester
Months seven through nine make up the final stage of pregnancy and the mother is keenly aware
of the baby, which is moving inside her and impacting the function of her body. The extra weight of
the growing baby can be quite uncomfortable and the baby can crowd the mother’s organs causing
symptoms like acid reflux and frequent urination. As a result, third trimester poses should aim to make
space for the baby.
Also, the mother’s body begins to prepare for labor through Braxton-Hicks contractions, or sporadic
uterine muscle tightening, and the baby drops lower in the uterus, which can make it difficult to
walk. Poses that help the mother connect with her breath and prepare for labor will become more
important. Pranayama and poses like SuptaBaddhaKonasa(with blocks supporting the knees and a
bolster elevating the chest) will be helpful to promote relaxation and steadiness of breath. This can
be a stressful and anxious time, so help your students gain mental focus, ease and respect for the
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 2.5 Prenatal Yoga
changes in their bodies and practices.
Here are some basic dos and don’ts of prenatal practice.

Do
• Continue to practice
• Take it easy
• Modify based on needs, including using props or the wall, especially for balance
• Stay hydrated
• Take a wider stance
• Engage the pelvic floor
• Connect with breath
• Take Savasanalying on the left side

Don’t
• Practice in the heat
• Do deep back extensions
• Do deep, closed twists
• Lay on belly
• Lay on back if it is uncomfortable
• Do core work outside of prenatal-approved practices
• Push past pre-pregnancy flexibility
• Try new advanced poses where it would be possible to fall
• Retain breath

There are several poses that can help alleviate pregnancy symptoms and discomfort.
For Backache:
• Seated Chest Circles – While sitting in a comfortable cross-legged position with hands on
knees, move the chest in circles, expanding the chest to the front and then rounding at the back
end of the circle.
• Gentle Seated Twist – While sitting in a cross-legged position bring one hand to the opposite knee,
and twist gently.
• Balasana (Child’s Pose) – Take this pose with wide knees and for additional comfort place the
forehead on the backs on the hands or rest on a bolster.
• GentleMarjaryasana-Bitilasana(Cat-Cow) – Don’t enter the full expression of these poses, but arch
the back while looking forward and round the back while looking down.
• Paschimottanasana(Seated Forward Bend) – Seated with legs out long in front, separate the legs to
make space for the baby, concave the back and fold over the legs. Knees can also be bent here.

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 2.5 Prenatal Yoga
For Constipation:
• Malasana(Deep Yogi Squat) – Come into a deep, low squat and sit on a block or bolster as
needed.
• Balasana (Child’s Pose) – Take this pose with wide knees and for additional comfort place the
forehead on the backs on the hands or rest on a bolster.
• Paschimottanasana(Seated Forward Bend) – Seated with legs out long in front, separate the legs to
make space for the baby, concave the back and fold over the legs. Knees can also be bent here.

For Headaches:
• Balasana (Child’s Pose) – Take this pose with wide knees and for additional comfort place the
forehead on the backs on the hands or rest on a bolster.
• Garudasana (Eagle Pose) arms – While seated in a comfortable cross-legged position, take Eagle
arms to release neck and shoulder tension.
• Supported SuptaBaddhaKonasana (Reclined Bound Angle/Butterfly Pose) – Use bolsters and
blankets to elevate the chest and passively open the chest and release tension in the neck.

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 Standing
Poses
• Tadasana • Virabhadrasana I
• Vrksasana • Virabhadrasana II
• Utkatasana • Virabhadrasana III
• Trikonasana • Parivrtta Trikonasana
• Parsvakonasana • Parivrtta Parsvakonasana
• Ardha Chandrasana • Garudasana
• Parsvottanasana
 

TADASANA
MOUNTAIN POSE

Tadasana
English Name(s) Mountain Pose

ताडासन / Tādāsana
Sanskrit समिस्थितः / Samasthitih
tāda: “mountain”
āsana: “posture”

or
Meaning sama: “upright”
sthiti: “stand”

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TADASANA


MOUNTAIN POSE

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Physical Benefits
Tadasana (tah-DAHS-uh-nuh) may seem like just a fancy name for standing still, but did you know
that there is an art to standing still? An unbalanced posture creates unnecessary stress and tension
on certain parts of the body, which after an extended period of time results in aches and pains, and
possibly even bone compression. Most of us can only afford to dedicate an hour towards our daily
yoga practice so we may practice to correct physical misalignments, yet spent the rest of the day
standing incorrectly.
In our yoga practice, we apply the alignment and muscle activation of Tadasana to many poses.
Therefore when the mechanics of this pose are fully understood, it is easier to gain and maintain the
alignment for most of the other poses, especially standing poses and inversions.
Tadasana is the map or the blue print to all the other asanas. Practicing Tadasana with proper
alignment will guide the practitioner in developing a clear picture of all asanas. Tadasana should
always be taught to beginners and also as a reminder to matured practitioners of the basic alignments.
Tadasana should never be seen as a simple pose or omitted. The more you attend to Tadasana you will
begin to understand the defects in your own body postures. Tadasana is the spine of all the asanas.

Energetic Benefits
Our body and mind is constantly affected by our environment. Our body is physically affected by
the way we sit, stand and recline. When we keep the weight of our body on one foot the hip tilts
to one side and the spine curves to one side, dropping one shoulder. This misalignment causes a
discomfort in the body and that affects the mind. When the mind is affected, the ability to think clearly
is impossible. A steady and comfortable body sustaining the natural curves of the spine has the ability
to maintain the serenity of the mind. Therefore the energy flow of the physical body and the subtle
body (mind) depends on the space we sustain and create on the physical body. For instance people
who are depressed have a rounded back with chest drooping and shoulders rolling forwards. This is
a clear indication that the energy in the body is not moving upwards towards the brain but rather is
closing the heart area and compressing the diaphragm. When the heart has no space the flow and
function of the heart to circulate blood is restricted. When the chest collapses the respiratory system
cannot function energetically, causing compression in the lungs and in the diaphragm. When the
energy flows in our body are affected, our mind will be dull and lazy. Stability of the body and mind
is essential. Therefore Tadasana stands for its name like a mountain grounded and rising up above
all. A yogi’s mind and body should be steady and stable at all times rising above all the challenges
in our lives.

Contraindications
Tadasana is applied throughout the day, whether we are aware of it or not. But people with headaches,
low blood pressure, insomnia or dizziness are advised against practicing the pose for long periods of
time. Women who are menstruating and pregnant are advised to practice Tadasana with their backs
against a wall.

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VRKSASANA
VRIKSASANA -
TREE POSE

Vrksasana
English Name(s) Tree Pose

Sanskrit o`{kklu@ Vr.ks.āsana

vrksa: “tree”
Meaning āsana: “posture”

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VRKSASANA
VRIKSASANA - TREE POSE

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Physical Benefits
Vrksasana (vrk-SHAH-suh-nuh) is a standing balancing pose. This pose strengthens the leg muscles
and helps develop stability. This pose keeps the hip open and stretches the sides of the trunk, lower
back and upper back. The arms stretched upwards promote flexibility of the shoulders.

Energetic Benefits
Being a balancing pose, Vrksasana requires one to stay focused and present in the moment. As its
name suggests, one becomes grounded and stable like the roots of a tree. The roots of a tree go deep
into the ground and at the same time the tree rises upwards towards the sky. The deeper the roots,
the higher the tree. The more we ground our body towards gravity the same force pushes us upward.
Stability of the body and mind is most essential in the practice of yoga. Sage Patanjali clearly states in
the Yoga Sutras that yoga is the restraint of the modifications of the mind. When the mind is calm, one
is capable of living in peace. A tree gives shade to even the woodcutter who is cutting the tree down.
Yogis are reminded of tolerance and calmness: the tree freely offers us shade, flowers, fruit and wood.
In the same way a yogi is encouraged to develop friendliness (Maitrim) and compassion (Karunya)
to all living beings as mentioned in the Yoga Sutras by Sage Patanjali. The practice of this pose can
develop a stable and peaceful mind.

Contraindications
Those with high blood pressure should not lift their arms up, but keep their palms in Namaste at
the center of the chest. For those who are frail or elderly, or have osteoporosis, inner ear conditions
or balancing issues should take the pose with wall support for a shorter period of time. Those with
fatigue should refrain from this pose.

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UTKATASANA
CHAIR POSE

Utkatasana
English Name(s) Chair Pose

Sanskrit mRdVklu@ Utkat.āsana

utkata: “wild, intense,

Meaning awkward”
āsana: “posture”

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UTKATASANA
CHAIR POSE

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Physical Benefits
Utkatasana (oot-kah-tah-sah-nah) is an excellent pose to strengthen the legs. It also strengthens the
back muscles and removes stiffness in the shoulders. It may seem like a simple enough pose but if
done correctly, it develops the overall endurance and strength of the whole body. The lengthening and
lifting of the spine lifts the diaphragm up, giving a gentle massage to the heart.

Energetic Benefits
The mind moves like a pendulum, past and future. Yogis practice bringing the mind to the present
moment. A moving mind cannot reflect on the higher self. The mind needs to be trained to be seated
in one place along with the body. This pose gives a burst of energy to the system, while grounding
the mind.

Contraindications
Those with high blood pressure should refrain from lifting the arms and keep their palms holding the
hips. Those with knee conditions should not bend their knees too much. One can take the pose with
their back leaning against the wall. Those who are flat footed should curl their toes.
Women with prolapsed uterus or who are in the first trimester of pregnancy should avoid this pose.

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TRIKONASANA
Triangle Pose

Trikonasana
English Name(s) Triangle Pose

Sanskrit f=dks.kklu@Trikon.āsana

trikona: “triangle”
Meaning
āsana: “posture”

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Physical Benefits
Trikonasana (trih-koh-NAH-suh-nuh) stretches the spine and trunk, tones the spinal nerves, promotes
flexibility of the hips, spine and legs, and improves circulation. It also corrects minor deformities in
the legs and strengthens the chest, back and shoulder muscles. The abdominal cavity is also opened,
thus improving the function of the digestive organs.

Energetic Benefits
Trikonasana is the first asana in the sequence of teaching or learning yoga asanas where one will
discover the posterior body, anterior body and lateral body to their fullest. By regularly practicing this
asana one can develop a holistic understanding of the body, mind, senses and the breath in depth.
This asana has the ability to open up the many parts of the body resulting in freshness in the mind.
This asana also reminds us of the three gunas (the three modes of material nature): sattva (which
rises for Lord Vishnu the preserver), rajas (which rises from Lord Brahma the creator) and tamas
(which rises from Lord Shiva the destroyer). Sattva represents goodness and purity; rajas is action and
activity; tamas is characterized by inertness or the destructive energy to recreate a new cycle. The three
gunas color every aspect of our existence.
The aim of yoga practice is to increase sattva in our mind and rajas in our body. The physic is kept
active and the mind is kept reflective. When the mind is fully charged with suddhasattva (complete
purity) the mind gain calmness. This calmness is essential to see the true nature of the self.

Contraindications
Those suffering from high blood pressure should not lift their arms up, but keep their palms on their
hips. Those With stiff shoulders should gradually stretch their arms up in line with the shoulders or
bring the arms forward and then stretch the arms upwards. Those with hyper extension of the knees
should not lock the knees and should try to engage the calf muscles. For those with any neck injuries,
look forward (do not turn your head to look up).

|| 58 ||
PARSVA-


KONASANA
Side Angle Pose

Parsvakonasana
English Name(s)
Side Angle Pose

Sanskrit ik’oZdks.kklu@
Parśvakon.āsana

parsva: “side”, “flank”

Meaning kona: “angle”
āsana: “posture”

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|| 59 ||
 

Physical Benefits
Parsvakonasana (parsh-wah-cone-AHS-uh-nuh) tones the ankles, knees and thighs, gives a good
stretch to the back, while fully opening the chest. It also relieves stiffness in the shoulders and hip
joints. Minor deformities in the legs are rectified. This pose improves digestion by increasing peristaltic
activity. It also helps reduce fats around the waist and hips.

Energetic Benefits
This pose is a grounding yet energizing pose. This pose has the same energetic benefits as Trikonasana.
The practitioner should start developing awareness of the back leg as this will develop better balance
in the pose.

Contraindications
Those with headaches and regular migraines should avoid this pose. Those with high blood pressure
should not lift their arms up, but keep their palms on their hips. If there is any groin injury take a
shorter stance. Those with any neck injuries should refrain from looking upward and should look
forward.

|| 60 ||
 

ARDHA
CHANDRASANA
Half Moon Pose

Ardha Chandrasana
English Name(s) Half Moon Pose

Sanskrit v/kZpUnzklu @
Ardha Chandrāsana

ardha: “half ”
Meaning
chandra: “moon”
āsana: “posture”

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|| 61 ||
 

ARDHA
CHANDRASANA
Half Moon Pose

|| 62 ||
 

Physical Benefits
Ardha Chandrasana (are-dah chan-DRAH-suh-nuh) removes stiffness in the lower back and tones the
sacroiliac area. It develops the leg by strengthening the knees and the lateral muscles of the leg. It
relives pressure in the abdominal region. This pose also improves coordination and balance. This is
a good standing pose for women who are menstruating and can be taken with the back against the
wall.

Energetic Benefits
This pose reminds yogis to be aware of both halves of their bodies. The right half represents the sun
(the masculine energy) and the left half represents the moon (the feminine energy). Yogis understand
the body-mind complex as a combination and balance of these two energies: strength and love.
These energies should be balanced by the opposite positive energies to bring balance physically and
mentally. Within our yoga practice let us find balance under the sun and the moon. May our heart
remain at peace with the universe.

Contraindications
Those who have a hamstring tear should approach this asana carefully. Elderly, frail and pregnant
practitioners should do this asana by leaning against a wall. For those with any neck injuries look
forward or down.

|| 63 ||
 

PARSVOTTANASANA
Intense Side
Stretch Pose

Parsvottanasana
English Name(s)
Intense Side Stretch Pose

Sanskrit ik’oksZRrrkuklu @ Pārśvottānāsana

parsva: “side/flank”
Meaning ut: “intense”
tan: “stretch”
āsana: “posture”

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|| 64 ||
 

PARSVOTTANASANA
Intense Side Stretch Pose

|| 65 ||
 

Physical Benefits
Parsvottanasana (parsh-voh-than-AH-suh-nuh) stretches the hamstring muscles, relieving stiffness in
the legs and hips. This pose also makes the hip joint and the spine elastic. While the head is resting
on the legs, the abdominal organs are contracted and toned.

Energetic Benefits
This pose allows yogis to discover the balance between the back and the front of their bodies. This
asana builds trust within the practice when the yogi discovers deeper communication with the body.

Contraindications
Those with a hamstring tear should approach this pose gradually, and should not go all the way down
but keep their palms on a block or a chair. Women who are pregnant or menstruating should not
keep their heads on the knees and should do the asana with a concave mid-back with the palms on
a block or a chair. Keeping the abdomen soft is essential.

|| 66 ||
 

VIRABHADRASANA I
Warrior I

Virabhadrasana I
English Name(s)
Warrior I

Sanskrit ohjHknzklu @
Vīrabhadrāsana

Meaning virabhadra: “warrior”

āsana: “posture”

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|| 67 ||
VIRABHADRASANA I


Warrior I

|| 68 ||
 

Physical Benefits
Virabhadrasana I (veer-ah-bah-DRAHS-anna One) opens the chest cavity, improving the elasticity of
the lungs. It also removes stiffness in the shoulders, neck and hip joints while giving strength and
elasticity to the back muscles and removing strain in the lower back.
The lunge-like nature of this pose means that the leg and buttock muscles are strengthened and
toned.

Energetic Benefits
The daughter of the great King Daksha, Sati was known for her beauty and divinity. She falls in love
with the ascetic Lord Shiva. Lord Shiva, the great master of yogis, smeared in ashes, matted locks,
adorned in skull garlands, living by the fire pyre was not the ideal groom for a king’s daughter. King
Daksha refused Sati’s request to take the hand of Lord Shiva, but her love was strong and she left the
kingdom to join Lord Shiva.
The king had a big fire ceremony and all were invited to the ceremony, except Sati and Shiva. Sati was
disappointed by her father’s behavior and she decided to go to the ceremony without his invitation.
Lord Shiva advised her not to go and get embarrassed by her father. She leaves believing that her
father would change upon seeing his daughter in a sorrowful condition. But at her arrival she was not
invited in or given any respect. Feeling embarrassed in the gathering of all the gods and kings, her
anger caused great heat in her body and she self-immolated her body. This caused great disturbance
in the universe. Lord Shiva appeared in the scene with great anger. He pulled a matted lock from his
hair and threw it on the earth. From the earth sprung a huge warrior, Virabhadra. Virabhadra cut off
the head of King Daksha. Lord Shiva felt compassion at some point towards King Daksha and gave
him a goat head in replacement of his original head.
It is not easy being a warrior, especially when we have to fight our own minds and habits. The warrior
in us should work to bring the best out of us in all situations. The warrior pose reminds us that ferocity
exists not only to destroy but also to cultivate strength to achieve integrity, compassion and love in our
mind.

Contraindications
Those with high blood pressure should not lift their arms up and should keep their palms on their
hips. Those with lumbar lords should bend their back leg knee to ensure the length of the lower back.
Women who are pregnant or menstruating should do this asana on a chair with the back heel against
the wall. Avoid overarching the lower back in this pose.

|| 69 ||
 

VIRABHADRASANA II
Warrior II

Virabhadrasana II
English Name(s)
Warrior II

Sanskrit ohjHknzklu@
Vīrabhadrāsana

Meaning virabhadra: “warrior”

āsana: “posture”

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|| 70 ||
VIRABHADRASANA II


Warrior II

|| 71 ||
 

Physical Benefits
Virabhadrasana II (veer-ah-bah-DRAHS-anna Two) is good for strengthening and toning the legs and
buttocks. It also helps relieve cramps in the lower back, while strengthening it at the same time. The
chest cavity is also opened, keeping the lungs healthy.

Energetic Benefits
The daughter of the great King Daksha, Sati was known for her beauty and divinity. She falls in love
with the ascetic Lord Shiva. Lord Shiva, the great master of yogis, smeared in ashes, matted locks,
adorned in skull garlands, living by the fire pyre was not the ideal groom for a king’s daughter. King
Daksha refused Sati’s request to take the hand of Lord Shiva, but her love was strong and she left the
kingdom to join Lord Shiva.
The king had a big fire ceremony and all were invited to the ceremony, except Sati and Shiva. Sati was
disappointed by her father’s behavior and she decided to go to the ceremony without his invitation.
Lord Shiva advised her not to go and get embarrassed by her father. She leaves believing that her
father would change upon seeing his daughter in a sorrowful condition. But at her arrival she was not
invited in or given any respect. Feeling embarrassed in the gathering of all the gods and kings, her
anger caused great heat in her body and she self-immolated her body. This caused great disturbance
in the universe. Lord Shiva appeared in the scene with great anger. He pulled a matted lock from his
hair and threw it on the earth. From the earth sprung a huge warrior, Virabhadra. Virabhadra cut off
the head of King Daksha. Lord Shiva felt compassion at some point towards King Daksha and gave
him a goat head in replacement of his original head.
It is not easy being a warrior, especially when we have to fight our own minds and habits. The warrior
in us should work to bring the best out of us in all situations. The warrior pose reminds us that ferocity
exists not only to destroy but also to cultivate strength to achieve integrity, compassion and love in our
mind.

Contraindications
Those who are menstruating or pregnant should not hold this pose too long. A simple variation of the
same asana can be taken on a chair.

|| 72 ||
 

VIRABHADRASANA III
Warrior III

English Name(s)
Warrior III

Sanskrit ohjHknzklu @
Vīrabhadrāsana

Meaning virabhadra: “warrior”

āsana: “posture”

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|| 73 ||
 

VIRABHADRASANA III
Warrior III

|| 74 ||
 

Physical Benefits
Virabhadrasana III (veer-ah-bah-DRAHS-annaThree) is a challenging pose – it gives elasticity to the
hip joints and back and leg muscles, and strengthens the back, while removing cramps in the legs,
hips and back. It also aids in digestion and elimination and helps melt excess fat off the body. This
pose also helps improve coordination and balance.

Energetic Benefits
This pose has an energizing and grounding effect. It requires focus and concentration.
Overall, it encourages poise, balance, strength and grace. This pose also represents centering yourself
in the present: the arms are heading towards the front (future), the raised leg is stretching towards the
back (past) and the standing leg is in the center reminding yogis of the present.

Contraindications
Those with knees injuries should do this pose with the support of a chair. Women who are pregnant
or menstruating should avoid this pose as it develops too much heat in the body. Avoid overarching
the lower back and neck in this pose. Those with neck injuries should look downwards.

|| 75 ||
Parivrtta


trikonasana
Revolved
Triangle Pose

Parivrtta Trikonasana
English Name(s) Revolved Triangle Pose

ifjo`Rrf=dks.kklu@
Sanskrit Parivrtta Trikonāsana

parivrtta: “to turn around/revolve”

Meaning
trikona: “three angle/triangle”
āsana: “posture”

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|| 76 ||
 

Parivrtta trikonasana
Revolved Triangle Pose

|| 77 ||
 

Physical Benefits
Parivrtta Trikonasana (par-ee-vrit-TAH trick-cone-AH-suh-nuh) is a counter pose to Trikonasana. It
gives flexibility to the hip joints and tones the buttock muscles, while massaging the digestive organs,
thus improving digestion. This pose also gives strength and flexibility to the back muscles and relieves
stiffness and sprains in the lower back. It also opens the chest and gives flexibility to the shoulders.

Energetic Benefits
This pose brings awareness to the back body. Guru ji B.K.S.Iyengar would say that twisting poses are
to squeeze and soak. We squeeze the body and soak in the new flow of energy in the body. Twisting
poses remove stiffness in the back body and in the shoulders; this is the region where stress in the
body accumulates. This releases emotions from the mind and the body. Twisting poses are good to
release stress and laziness.

Contraindications
Those with back issues such as herniated disc should learn to extend the sides of the trunk in this pose
to avoid any compression in the lower back. Those with high blood pressure should avoid lifting their
arms up and looking upwards. Women who are pregnant or menstruating should refrain from this
pose.

|| 78 ||
Parivrtta


Parsvakonasana
Revolved Side
Angle Pose

Parivrtta Parsvakonasana
English Name(s)
Revolved Side Angle Pose

Sanskrit ifjo`Rrik’oZdks.kklu@
Parivtta Parśvakon.āsana

parivrtta: “revolved” parsva: “side”

Meaning
kona: “angle” āsana: “posture”

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|| 79 ||
 Parivrtta


Parsvakonasana
Revolved Side
Angle Pose

|| 80 ||
 

Physical Benefits
Parivrtta Parsvakonasana (par-ee-VRIT-tah PARSH-vah-cone-ah-suh-nuh) is a more intensified version
of Parsvakonasana– hamstrings are stretched more and become more flexible. The pose tones the
thighs, calves and ankles and it rejuvenates the entire spine, making the back muscles stronger and
suppler.

Energetic Benefits
This pose increases concentration and balance. It is also a deep twisting pose, which on the energetic
level works to help us unknot ourselves from life’s daily twists and turns. The deep twisting helps
release toxins in our body.

Contraindications
Those with high blood pressure should not lift their arms up and should keep their palms on their
hips. Those suffering from any disc-related conditions should keep the front body open and extended
and keep the back leg slightly bent or on the floor to reduce the depth of the twist. Ladies who are
menstruating or pregnant should refrain from this pose.

|| 81 ||
Garudasana


Engle Pose

Garudasana
English Name(s)
Eagle Pose

Sanskrit x#Mklu@ Garud.āsana

garuda: “eagle”
Meaning
āsana: “posture”

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|| 82 ||
Garudasana


Engle Pose

|| 83 ||
 

Physical Benefits
Garudasana (gah-roo-DAH-suh-nuh) strengthens the muscles, tones the nerves and loosens the joints
of the legs and arms. It also develops the ankles and removes stiffness in the shoulders and upper
back, while relieving sciatica, rheumatism and hydrocele. The outer hip and external hip rotators, plus
the rhomboids and rotator cuff muscles get a nice stretch from this pose.

Energetic Benefits
Garuda, the king of birds, is the vehicle of Lord Vishnu, the god of sustenance. Garuda is the symbol
of strength, courage and humility. Having strong wings, Garuda has the ability to fly high carrying
Lord Vishnu on his shoulders. This pose has the ability to elevate the mind from mundane thoughts
to higher spiritual thoughts. In a sense we are all like Garuda. We are spiritual beings who are
larger than life. Having been born in a human form we reduce ourselves to this body and mind.
Contemplating on this larger and strong bird we will be able to discover our true nature, which is
free from all concepts and ideas. Our freedom lies in our own hands, we have to gather the courage
to pull out our wings and fly deep into ourselves to find out that we are always free from all the
conditioning of the mind. This pose also helps build composure, balance and coordination.

Contraindications
Those with knee issues and rotator cuff injuries are advised against this pose, as it stresses the knee
joints as well as the internal and external rotator cuff muscles.

|| 84 ||


Standing
Forward
Extensions
• Prasarita Padottanasana • Padahastasana
• Padangusthasana • Uttanasana

|| 85 ||
Prasarita


Padottanasana
Wide-Legged
Forward Bend
Pose
Prasarita Padottanasana
English Name(s) Wide-Legged Forward
Bend Pose

Sanskrit ijklfjriknksRrkuklu@
Prasārita Pādottānāsana

prasarita: “wide stance”

Meaning pada: “leg/feet”
tana: “extended”
āsana: “posture”

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|| 86 ||
 Prasarita


Padottanasana
Wide-Legged Forward Bend
Pose

|| 87 ||
 

Physical Benefits
Prasarita Padottanasana (pra-sa-REE-tahpah-doh-tah-NAH-suh-nuh) tones the hamstring and
abductor muscles and gives flexibility to the hip joints.
The inverted nature of the upper body in this pose means that a rich supply of blood is brought to the
trunk and brain, making it an alternative to Shirsasana.

Energetic Benefits
This pose has a calming effect on the body and mind. The inverted nature of the upper body prepares
the practitioner for inversions and deeper forwards extensions. Placing the head down on the earth
creates a humbling effect on the mind.

Contraindications
Those with disc herniation should keep the spine parallel to the floor with a concaved back and with
their palms on blocks. Those with high blood pressure, glaucoma, detached retina, or shoulder or
neck injury should not keep their head down, but rather, rest their head on the seat of a chair, keeping
their spine parallel to the floor.

|| 88 ||
 

Padangusthasana
Big Toe
Balancing
Pose

Padangusthasana
English Name(s)
Big Toe Balancing Pose

Sanskrit
iknkM~xq”Bklu @
Pādān.gusthāsana

Meaning padangusthasana: “big toe”

āsana: “posture”

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|| 89 ||
 

Padangusthasana
Big Toe Balancing Pose

|| 90 ||
 

Physical Benefits
Padangusthasana (pad-an-goosh-TAH-suh-nuh) regulates the reproductive system, cures flat feet and
strengthens the toes and ankles.

Energetic Benefits
This pose develops balance and concentration. It calms the mind and works on the Root, Sacral, Solar
Plexus and Heart Chakras.

Contraindications
Those with ankle, knee, hip and lower back issues are advised against this pose.

|| 91 ||
 

UTTANASANA
STANDING FORWARD BEND

PADAHASTASANA
HANDS TO FEET POSE

Uttanasana
English Name(s) Standing Forward Bend
Padahastasana
Hands To Feet Pose

Sanskrit mRrkuklu@ Uttānāsana

ikngLrklu@ Pādahastāsana

uttana: “intense stretch, straight”

Meaning pada: “foot” hasta: “hand”
āsana: “posture”

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|| 92 ||
 

UTTANASANA
STANDING FORWARD BEND

|| 93 ||
 

PADAHASTASANA
HANDS TO FEET POSE

|| 94 ||
 

Physical Benefits
Uttanasana (OOT-tan-AHS-ahna) and Padahastasana (Pad-AH-has-THA-sana) stretch the hamstrings,
calves and hips, and at the same time strengthen the thighs and knees.
The flexion of the spine means that space is created between each vertebra. This increases blood
circulation around the spinal cord, nourishing the nerves and keeping the spine strong and supple.
In these poses, we are encouraging the flow of blood back to the brain and upper regions of the body,
providing them with fresh blood and nutrients. This will improve digestion, lower high blood pressure,
and help with infertility, headaches and insomnia. Digestion is also improved because these poses
give a gentle massage to the internal organs.
They are also beneficial in relieving sinusitis and preventing osteoporosis.
Padahastasana also relieves carpal tunnel syndrome and increases flexibility of the wrists.
All these benefits make these poses beneficial in recovering after a strong practice of standing poses.

Energetic Benefits
Standing forward extensions open up and stimulate the back body. The back body is where all the
major muscles are. These muscles play a great role in supporting the spine and connecting the legs
to the upper body. By strengthening the back body we gain confidence and coordination. When we
understand the body better, we are able to come out of our comfort zone to practice deeper. Yoga
asanas are out of our comfort zones. By regular practice we gain stability and we understand that
challenges are there to push us a little further towards our goal.

Contraindications
Women who are pregnant or menstruating should not bend forward completely. Do Ardha Uttanasana
by keeping the spine parallel to the floor and the palms on the wall to keep the abdomen soft and
the back straight. Those with spine herniation should not bend forward completely and they should
do this asana with a concave back with their palms on blocks.

|| 95 ||


Meditative &
Seated Poses
• Dandasana • Gomukhasana
• Baddha Konasana • Vajrasana & Virasana
• Sukhasana

|| 96 ||
 

DANDASANA
STAFF POSE

English Name(s) Dandasana

Staff Pose

Sanskrit n.Mklu@ Dan.d.āsana

danda: “stick”
Meaning
asana: “posture”

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|| 97 ||
DANDASANA


STAFF POSE

|| 98 ||
 

Physical Benefits
Dandasana (Dahn-DAH-uh-nuh) is the blueprint for all the seated postures. This asana gives the
fundamental understanding of how evenly sit on both sit bones, which is essential in all seated postures
as it ensures the upward lift of the spine and sustains the natural curves of the spine. Dandasana also
teaches students to keep legs and arms active in all the seated postures, removing sluggishness from
the body.
This pose strengthens the legs and back muscles while lengthening the spine and broadening the chest
and shoulders. It also stretches the hamstrings. All of these combined result in posture improvement.

Energetic Benefits
Being seated is essential to practice in yoga. In Ashtanga Yoga of Sage Patanjali, it is clear that the
practice of asanas should gradually lead one to dhayana (meditation). Therefore Sage Patanjali
mentions that the asana practice should develop stability and comfort of mind to eventually progress
towards the other limbs of Ashtanga Yoga. Being seated physically and mentally is essential in yoga.
Being the first seated asana introduced in the teaching process, this asana brings calmness to the
mind after the standing postures. Dandasana also promotes stability in the mind as all the energy
centers of the spine are in kept in line with each other.

Contraindications
People with lower back conditions, a sacrum tilted backwards or tight hamstrings should sit on a
folded blanket or block. This keeps the spine straight and removes the roundness in the lower and
mid-back.

|| 99 ||
 

SUKHASANA
EASY POSE

Sukhasana
English Name(s) Easy Pose

Sanskrit
lq[kklu@
Sukhāsana

sukha: “pleasure”
Meaning
āsana: “posture”

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|| 100 ||
SUKHASANA


EASY POSE

|| 101 ||
 

Physical Benefits
Sukhasana (soo-KAH-suh-nuh) opens the hips and lengthens the spine. Due to the lengthening of the
spine, one’s breathing becomes deeper and easier, which also results in the relaxation of the other
bodily systems – the nervous system, cardiovascular system, endocrine system, etc. This is a good
replacement pose for Padmasana(Lotus Pose).

Energetic Benefits
Sukhasana is one of poses recommended by Sage Vyasa for meditation. This pose is easy on the hips
and keeps the spine straight. The goal of yoga is to attain the state of samadhi, where the mind and
the intelligence have the ability to reflect on the higher self which is brahman. The highest knowledge
is to know that I am not this body-mind complex, that I am the unchanging brahman. This is the only
knowledge that is essential for a yogi. The yogi seeks stability of the mind: when the mind is stable
one is able to see clearly the actual self that is beyond the body-mind complex.

Contraindications
This pose should be avoided by those with knee injuries or a sprained ankle. Sit on a folded blanket
and lean against a wall to keep the spine erect.

|| 102 ||
 

GOMUKHASANA
COW FACE POSE

Gomukhasana
English Name(s) Cow Face Pose

Sanskrit xkseq[kklu
Gomukhāsana

go: “cow”
Meaning mukha: “face”
āsana: “posture”

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|| 103 ||
GOMUKHASANA


COW FACE POSE

|| 104 ||
 

Physical Benefits
Gomukhasana (goh-moo-KHA-suh-nuh) removes stiffness and pain in the hip joints and lower
extremities. The position of the arms stretch the shoulders, armpits, triceps and chest, therefore
relieving stiff shoulders and neck, while at the same time strengthening the back muscles and toning
the arms. It also relieves sciatica by relaxing the piriformis muscles.

Energetic Benefits
If you look at this pose from above, it looks like the face of a cow – the feet being the horns and the
knees resembling the mouth. The cow is one of India’s holiest animals. Cows roam the streets of
India, standing in the middle of the road causing traffic and yet life goes by without any complaints.
The cow is considered holy because of the generousness of the cow. The cow’s urine is used as
antiseptic, its dung is used to make fuel and its milk is turned into butter and ghee. The cow is also
the embodiment of many yogic qualities. Cows are very peaceful and generous. This generousness of
the cow is reflected in mother earth who is always providing and nurturing. The cow flows with milk at
the presence of her calf. In the same way, mother earth provides for us, and as yogis we must protect
and preserve her. We have to in return understand this relationship we have with the earth. We are
not here to just take, but to protect and preserve for the future generation.

Contraindications
Avoid this pose if you have a calf muscle tear. If you have varicose veins avoid putting direct pressure
on the veins; you can do the pose if the varicose veins are in the center of the calves but not if the
veins are in the sides of the calves. If you’re tight in the hips, especially when the rotators are jammed,
one can sit on a block or a blanket and then cross their legs and stack one knee above the other in
Gomukhasana. For the arms, use a strap if the fingers don’t reach to clasp.

|| 105 ||
VAJRASANA


THUNDERBOLT POSE

VIRASANA
HERO POSE

Vajrasana
Thunderbolt Pose
English Name(s)
Virasana
Hero Pose

ot~jklu @ Vajrāsana
Sanskrit
ohjklu@ Vīrāsana

vajra: “thunderbolt/diamond”
Meaning vira: “hero”
āsana: “posture”

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|| 106 ||
VAJRASANA


THUNDERBOLT POSE

|| 107 ||
VIRASANA


HERO POSE

|| 108 ||
 

Physical Benefits
Vajrasana (vaj-RAHS-uh-nuh) and Virasana (veer-AHS-uh-nuh) strengthen the pelvic muscles, prevent
hernias and relieve piles (hemorrhoids). They also relieve stiffness in the ankles, cramps in the feet,
and are beneficial for people with gout, arthritic pain in the knees, pain in the heels, or calcaneal
spurs.
These two poses are the only ones that can be done after meals. In fact, it is good to be in these poses
for at least five minutes after meals, because they enhance the function of the digestive system.

Energetic Benefits
Both Vajrasana and Virasana are meditative poses recommended by Sage Vyasa in his commentary
on the Yoga Sutras of Sage Patanjali. The poses have the ability to keep the spine centered and the
mind calm.

Contraindications
Those with any knee injuries should avoid Virasana. One can try Vajrasana instead as it involves less
bending of the knees.

|| 109 ||


Hip Opening
Poses
• Baddha Konasana
• Upavista Konasana (Seated Wide-Angle Pose)
• Hanumanasana (Monkey Pose)
• Ek Pada Raja Kapotasana (One Legged King Pigeon Pose)
• Mandukasana (Frog Pose)

|| 110 ||
 

BADDHA
KONASANA
BOUND ANGLE
POSE

Baddha Konasana
English Name(s)
Bound Angle Pose

Sanskrit c)dks.kklu@
Baddhakon.āsana

baddha: “bound”
Meaning kona: “angle”
āsana: “posture”

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|| 111 ||
 BADDHA


KONASANA
BOUND ANGLE POSE

|| 112 ||
 

Physical Benefits
Baddha Konasana (BAH-dah koh-NAH-suh-nuh) opens up the groin area and hip joint. It also helps
relieve urinary disorders, sciatica pain and hernia, regulates menstrual flow and keeps the kidneys,
bladder and prostate healthy. This is an excellent pose for pregnant women in preparation for
childbirth.
The variation with a forward bend tones the abdominal organs, therefore improving digestion.

Energetic Benefits
The hips are where we store our emotional issues. Therefore, Baddha Konasana being a hip opener
helps us to release our pent-up emotions. In turn, this asana gives a feeling of lightness in our
energetic bodies and it is a good pose to promote seated meditation.

Contraindications
Keep the soles of the feet facing upwards while bending forwards to keep the groins soft; this prevents
the groins from getting cramped and it is easier on the knees. If there are any acute knee conditions
like a torn meniscus or ACL (anterior collateral ligament of the knee) injury, one should avoid this
pose. If the knees are higher than the hips sit on a block or a blanket to allow the thighs and knees
to go down towards the floor. This will promote an open hip.

|| 113 ||
 

UPAVISTA KONASANA
SEATED WIDE-
ANGLE POSE

Upavista Konasana
English Name(s) Seated Wide-Angle Pose

Sanskrit mifo”Vdks.kklu@
Upavis.t.a Kon.āsana

upavista: “seated”
Meaning kona: “angle”
āsana: “posture”

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|| 114 ||
 

UPAVISTA KONASANA
SEATED WIDE-ANGLE POSE

|| 115 ||
 

Physical Benefits
Upavista Konasana (OO-pah-vis-tah cone-AH-suh-nuh) helps open up the hamstrings and inner
thighs and lengthens the spine. This is a good asana for releasing any tension in the legs, especially
in the knees.

Energetic Benefits
This pose divides the body evenly, keeping the body in the center and the legs on either side. This
promotes a sense of balance and contentedness. Like a tight rope walker keeping balance by
revisiting the center, this develops concentration of the mind. This prepares the mind for reflection
and meditation.

Contraindications
It is important to understand that this is not a hip opening asana. Coming forward in this asana will
open the hamstring, therefore be careful not to keep the legs to wide and never to push a student
downwards in this posture. People with disc-related conditions should sustain the length in the spine
and not go down in this asana. Women who are menstruating with heavy flows and ladies who are
pregnant in their first and second trimester should avoid this pose. This pose should only be practiced
in the last trimester with the back leaning against the wall. Those with sciatic conditions should avoid
this pose.

|| 116 ||
 

Hanumanasana
Monkey Pose

Hanumanasana
English Name(s)
Monkey Pose

Sanskrit guqekuklu@
Hanumanāsana

Hanuman:
Meaning “Lord Hanuman”
asana: “pose”

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|| 117 ||
Hanumanasana


MONKEY POSE

|| 118 ||
 

Physical Benefits
Hanumanasana (hah-new-mahn-AHS-anna) stretch and strengthen the muscles in the thighs,
hamstrings and groin. Over time this pose also helps the hips become more flexible. The abdominal
organs are stimulated, improving how they function.
Energetic Benefits
Hanumanasana resembles the “greatest leap ever taken.” The divine monkey Hanuman is the son
of the wind, Vayu, and a vanara (monkey-like humanoid) woman. He personifies strength, bravery
and spiritual devotion. As son of the wind, he was known for his large jumps. His most significant was
during the battle of Lanka, where he jumped from the shores of the southern tip of India to the island
of Sri Lanka. He stretched out his powerful legs and made sand fly and waves run backwards. The
power and extension of his legs are the foundation of this pose.
Through Hanumanasana you utilize your devotion to make the leap, to explore the expanse of what
is possible. Use your breath to access your heart, your inner-self and the spiritual opening that takes
place.
Contraindications
Avoid Hanumanasana if you have groin or hamstring injuries. Those with chronic shoulder injuries
should avoid Hanumanasana. Do not force this pose and modify with bolsters and preparatory poses
as needed.

|| 119 ||
 

Ek Pada Raja
Kapotasana
One Legged
King Pigeon
Pose

[One-legged] King Pigeon Pose

English Name(s)
One Legged King Pigeon Pose

एक पाद राजकपोतासन /
Sanskrit
Eka Pāda Rājakapotāsana
eka: “one”
Meaning pada: “foot”
raja: “king”
kapota: “pigeon”
asana: “pose”

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|| 120 ||
Ek Pada Raja


Kapotasana
One Legged
King Pigeon Pose

|| 121 ||
 
One-legged King Pigeon Pose is an advanced back bending asana in modern yoga. It is well known
to be a deep hip opener as well. There is also a Yin Yoga version, which is known as Swan Pose.

Physical Benefits
The main benefit is the deep hip opening you get when doing this pose. It completely open the hip
joint, allowing you to deepen fully into it. The hip flexor is lengthened. You’re also stretching out the
thighs, piriformis muscles, and gluteals. You’ll also be extending your groin and psoas muscles. This
in turn can relieve sciatic and back pain.
In a passive chest and front of abdomen. The front of the groin, hip flexors, quads would all experience
an excellent stretch. You can even strengthen your eyes if you look back into the pose.
If you’re stretching your arms back to catch your foot, you will also experience a stretch in the front of
the shoulder.

Energetic Benefits
As Eka Pada Rajakapotasana relieves tension and pain from the lower back, it can reduce stress,
trauma, and anxiety. It can be quite a calming pose, massaging the organs. As you stretch your
abdominals open, you’re promoting a healthy digestive system. This can result in aiding urinary
disorders due to stimulation of internal organs.
You improve your posture and alignment, making your body move more effortlessly from the torso.
With the relief of tension from the hips and lower back, you release negative feelings and any
undesirable energy that’s been lying dormant in the body.

Contraindications
People who have back injuries should not be attempting this pose. You should avoid this pose if you
have any injury with the shoulders, hips, knees or ankles. This pose may not help with digestion if you
haven’t prepared your body with other, simpler asanas for the digestive system. If you’re suffering
from either depression or anxiety, this pose can perpetuate those feelings.

|| 122 ||
 

Mandukasana
Frog Pose

Frog Pose
English Name(s)

मन्दुकासन/
Sanskrit Mandukāsana

manuka: “frog”
Meaning asana: “pose”

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|| 123 ||
mandukasana


Frog Pose

|| 124 ||
 
Frog pose is an advanced pose that opens up the hips and groin. It’s a great pose to add to any practice
if you’ve fully warmed up your hips already. Try it after you’ve done any practice that incorporates
lunges. Frog pose helps with movement and mobility in the hips and groin so it’s a good pose for
those who run, cycle, or do fast activities like basketball.

Physical Benefits
Frog pose is primarily a hip and groin opener with a focus on the inner thigh muscles. It also works
on strengthening the core. It’s good for those who spend a lot of time sitting down as it alleviates
back pain and hip tension. It can help with hip mobility and flexibility. Secondary physical benefits is
an improvement in blood flow to the back, hips, knees, and ankles.
It improves your heart health and prevents issues like artery blockages and high cholesterol. It also
puts pressure on the chest, which will improve the muscles in that region. It reduces fat from the abs
as it massages the organs. This pose is great for those with a dislocated naval.

Energetic Benefits
You can alleviate symptoms of chronic diseases like diabetes because it improves insulin production.
A daily practice of frog pose can increase blood circulation to the brain, alleviating stress and anxiety.
It can also reduce anxiety because it sends essential nutrients through the body. When the body has
what it needs, it sends a message to the brain that there’s no need to produce cortisol.
Madukasana helps improve kidney and liver function. It puts pressure on the abdomen and stimulates
the organs. It’s also great for relieving menstrual cramps and can bring on a sense of calm. It
stimulates the sex organs so it can enhance your sexual performance.

Contraindications
While this pose can be effective in many ways, it’s not recommended if you’re pregnant, have any
kind of ulcer, or are suffering from chronic back pain. If you’ve recently had an abdominal operation,
you should avoid this pose. Also, for those with knee problems, this pose could perpetuate the pain.

|| 125 ||


Seated
Forward -
Bending Poses
• Upavista Konasana • Triang Mukha Eka Pada
( Seated Wide-Angle Pose ) Paschimottanasana
• Janu Sirsasana • Malasana
• Marichyasana I • Paschimottanasana

|| 126 ||
 

JANU SIRSASANA
HEAD-TO-KNEE
POSE

Janu Sirsasana
English Name(s) Head To Knee Pose

Sanskrit tkuq’kh”kkZlu @
JānuSīrs.āsana

janu: “knee”
Meaning shirsa: “head”
āsana: “posture”

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|| 127 ||
 

JANU SIRSASANA
HEAD-TO-KNEE POSE

|| 128 ||
 

Physical Benefits
Janu Sirsasana (JAH-new shear-SHAH-suh-nuh) stretches the entire back of the body where all the
major muscles are. This asana stretches the hamstring and gluteal muscles and is best done after
standing asanas to remove fatigue from the legs. This asana also massages all the vital organs.

Energetic Benefits
All forward extensions bring calmness to the mind. Because the heart is brought close to gravity the
heart beats slower and calmer. This calmness is then received by the central nervous system and then
brought to the brain. We are generally frontal body orientated: we are more conscious of the front
of our body than the back body. Forward extensions bring our awareness to the back body and this
creates a more reflective mind than an outward mind.

Contraindications
Avoid this asana if you have any disc-related conditions. Learn first to extend the spine rather than
bend the spine downwards. Concave the mid back to sustain the length in the lower portion of the
spine. Women who are pregnant or menstruating should avoid going all the way down in this pose.
Keeping the back concaved will sustain the space in their abdomen. Those with any stomach pain or
cramps should avoid this pose. Sit higher on a folded blanket or a block if your hamstrings are tight.

|| 129 ||
 

Marichyasana I

English Name(s) Marichyasana I

ejhP;klu I @
Sanskrit
Marīchyāsana I

Marici: name of a sage in Indian mythology

Meaning āsana: “posture”

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|| 130 ||
 

Marichyasana I

|| 131 ||
 

Physical Benefits
Marichyasana (mar-ee-chee-AH-suh-nuh) I and III tones the abdominal organs and helps relieve
upper back and shoulder stiffness. It also opens the chest cavity and mobilizes frozen inter-vertebral
muscles.

Energetic Benefits
Like all forward extensions the asana has the ability to keep the mind calm and quiet.

Contraindications
Those with asthma and diarrhea should avoid this pose. Keep the spine erect to avoid any compression
on the spine. Use a strap if the palms don’t reach behind to clasp.

|| 132 ||
 

TRIANG MUKHA EKA PADA

PASCHIMOTTANASANA
THREE LIMBED FACING
SINGLE LEG FORWARD
BEND

Triang Mukha Eka Pada Paschimottanasana

English Name(s) Three Limbed Facing Single Leg Forward
Bend

fr;Zaeq[k,diknif’peksRrkuklu@
Sanskrit
TriangMukhaEkaPādaPaścimottānāsana

trianga: “three limbs” mukha: “face”

eka: “one” pada: “foot”
Meaning
paschima: “west or back of the body”
uttana: “intense stretch” āsana: “posture”

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|| 133 ||
 

TRIANG MUKHA EKA PADA

PASCHIMOTTANASANA
THREE LIMBED FACING SINGLE
LEG FORWARD BEND

|| 134 ||
 

Physical Benefits
Triang Mukha Eka Pada Paschimottanasana (Tree-AHNG moo-KHA eh-ka-pah-dah PASH-ee-moh-
tan-AH-suh-nuh) massages the abdominal organs, prevents constipation and reduces excess fat. This
pose brings elasticity to the legs. It is recommended for those with dropped arches and flat feet.

Energetic Benefits
This asana has the same energetic benefits as Janu Sirsasana. All forward extensions bring calmness
and quietness to the mind.

Contraindications
Avoid this pose if you have any serious knee or ankle conditions. Sit on a block or a folded blanket
so that the hips are level and you can bend forward without falling to the side of the extended leg.
Concave the mid-back to sustain the length in the lower portion of the spine. Women who are pregnant
or menstruating should avoid going all the way down in this pose. Keeping the back concaved will
sustain the space in their abdomen. Avoid this pose if one has any stomach pain or cramps.

|| 135 ||
 

MALASANA
GARLAND POSE

Malasana
English Name(s)
Garland Pose

Sanskrit ekyklu @
mālāsana

mala: “garland”
Meaning āsana: “posture”

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|| 136 ||
 

MALASANA
GARLAND POSE

|| 137 ||
 

Physical Benefits
Malasana (ma-LAH-suh-nuh) exercises and strengthens the abdominal organs. It also relieves
backaches, and is extremely beneficial for women who suffer severe back pain during menstruation.
This pose, if done correctly, is a relaxation pose.

Energetic Benefits
This pose activates the first four chakras, but works mostly on the Root Chakra.

Contraindications
Lower back pain, knee and hip issues are contraindications to Malasana.

|| 138 ||
 

PASCHIMOTTANASANA
SEATED
FORWARD BEND

Paschimottanasana
English Name(s)
Seated Forward Bend

if’peksRrkuklu@
Sanskrit
Paścimottānāsana

paschim: “west, back, back of body”

Meaning uttana: “intense stretch, straight, extended”
āsana: “posture”

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|| 139 ||
 

PASCHIMOTTANASANA
SEATED FORWARD BEND

|| 140 ||
 

Physical Benefits
Paschimottanasana (PASH-ee-moh-tan-AH-suh-nuh) is one of the best traditional forward bending
poses.
This pose strengthens the spinal muscles, nourishes the entire nervous system, increases lumbar
spine elasticity, and relieves spinal compression and sciatica. It also massages and stimulates the
abdominal organs, increases peristalsis, relieves constipation and other problems, counteracts obesity
and enlargement of the spleen and liver, regulates pancreatic function and helps in diabetes and
hypoglycemia.
It also tones the hamstring muscles and increases flexibility of the hip joints.
This pose also nourishes the gonads (as the extra stretch in the pelvic region brings more blood to that
area), increases vitality, removes seminal weakness, cures impotency and helps in sex sublimation.

Energetic Benefits
Paschim means “west,” and in yogic anatomy we identify the back body as the west. The back body
holds all the major muscles, though we generally tend to neglect what can’t see. By practicing this
asana we become more aware of our surroundings and inner self. The asana also makes us bend
forward and rest the head close to the feet. This reminds us to keep our ego down. By activating the
parasympathetic nervous system, Paschimottanasana enhances concentration and mental endurance,
and invigorates and calms the mind and nervous system, thus, controlling many nervous system
complaints. This asana also aids in cultivating a meditative mind.

Contraindications
Those with a disc-related condition or sciatica should avoid this pose or enter it cautiously. Keep the
back concaved to avoid further compression. Women who are menstruating or pregnant should not
go all the way down to the legs but keep the back concaved with the feet apart and abdomen soft. Sit
on a folded blanket if hamstrings are tight.

|| 141 ||


Seated
Twisting
Poses
• Bharadvajasana I • Parivritta Vajrasana
• Ardha Matsyendrasana I • Parivritta Sukhasana

|| 142 ||
 

BHARADVAJASANA
I & II
SAGE POSE

Bharadvajasana
English Name(s) Sage Pose

Sanskrit Hkjn~oktklu@
Bharadvājāsana

Bharadvaja: one of the

Meaning seven great sages
āsana: “posture”

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|| 143 ||
 

BHARADVAJASANA I
SAGE POSE

|| 144 ||
 

BHARADVAJASANA II
SAGE POSE

|| 145 ||
 

Physical Benefits
Bharadvajasana (bah-RAHD-vaj-AH-suh-nuh) works on the dorsal and lumbar spine. It strengthens
the spine and makes it supple; making it a beneficial pose for those with stiffness in the spine. It also
removes stiffness in the shoulders and massages the abdominal organs, improving digestion and
energizing the kidneys.

Energetic Benefits
Sage Bharadvaja was the most learned sage. He spent three lifetimes learning and memorizing
the Vedas in solitude. At the end of his third life, Lord Shiva appeared to advise him to share his
knowledge of the Vedas in his next birth. In his fourth life he shared the knowledge of Vedas with all
and attained the Grace of Lord Shiva. This pose reminds yogis of sharing the knowledge received.
Sharing will develop more strength and refection about the subject in the mind.

Contraindications
Avoid this pose if you have diarrhea. If the spine is tilting to one side keep a folded blanket under the
buttock on the side you are turning towards. If keeping the legs in Ardha Padmasana in Bharadvajasana
II is difficult or if there is any ankle injury, keep the lower legs down. Remember to always keep the
spine perpendicular to the floor when twisting.

|| 146 ||
ARDHA


MATSYENDRASANA
HALF LORD OF
THE FISHES POSE

Ardha Matsyendrasana
English Name(s) Half Lord Of The
Fishes Pose

Sanskrit v/kZeRL;sUnzklu@
ArdhaMatsyendrāsana

ardha: “half ” matsya: “fish”

Meaning
endra: “king” āsana: “posture”

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|| 147 ||
 

ARDHA
MATSYENDRASANA
HALF LORD OF THE FISHES POSE

|| 148 ||
 

Physical Benefits
Ardha Matsyendrasana (ARE-dah M0T-see-en-DRAH-suh-nuh) keeps the spine elastic, aligns the
vertebrae and retains the side-to-side mobility of the vertebrae, while relieving muscular problems in
the back and hips. This pose also removes adhesion in the joints caused by rheumatism, increases
synovial fluid in the joints and tones the spinal nerve roots and the sympathetic nervous system. This
pose squeezes the vagus nerves and the root of the autonomic nervous system.
It also massages the abdominal organs, increasing peristaltic activity in the intestines. This prevents
constipation, helps in dyspepsia and diabetes, improves liver efficiency and removes debility of the
kidneys. It benefits those with sciatica or slipped disc, but they should practice it with great care.

Energetic Benefits
Lord Shiva and Mother Parvati were having a deep discussion about yoga siddhi by a river bank.
Unknown to them a fish was swimming by and got attracted to the description of Lord Shiva’s
yogic practices and accomplishments. Matsya (the fish) begin to listen carefully, and his intelligence
deepened with the instructions of Lord Shiva. Something magical began to happen: the fish got
enlighten and took a human form. Matsyendra there after accepted Lord Shiva as his guru, and
passed down the tradition of yoga to his students and a long lineage of yogis called Nath Yogis. This
pose shall remind all Yogis of the lineage and how listening attentively to the guru can bring great
benefits to humankind.

Contraindications
Women who are menstruating or pregnant should avoid this pose. For those with a stomach ulcer,
hernia or hyperthyroidism, Ardha Matsyendrasana can be practiced carefully under the guidance of
a teacher.

|| 149 ||
PARIVRTTA SUKHASANA


REVOLVED EASY POSE

PARIVRTTA VAJRASANA
REVOLVED THUNDERBOLT
POSE

Parivrtta Sukhasana-Revolved Easy Pose

English Name(s)
Parivrtta Vajrasana-Revolved Thunderbolt Pose

ifjo`Rrlq[kklu@ParivrttaSukhāsana
Sanskrit
ifjo`Rrotzklu@ParivrttaVajrāsana

parivrtta: “to turn around/revolve”

sukha: “easy/comfortable”
Meaning
vajra: “thunderbolt/diamond”
āsana: “posture”

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|| 150 ||
 

PARIVRTTA SUKHASANA
REVOLVED EASY POSE

|| 151 ||
 

PARIVRTTA VAJRASANA
REVOLVED THUNDERBOLT POSE

|| 152 ||
 

Physical Benefits
Parivrtta Sukhasana (par-ee-vrit-TAH soo-KAH-suh-nuh) and Parivrtta Vajrasana (par-ee-vrit-TAH vaj-
RAHS-uh-nuh) give the same physical benefits of the twists mentioned before, just with different hand
and leg positions, which reduce or intensify the effects to cater to people of different conditions and
abilities.

Energetic Benefits
As with all twists, these poses reduce stress and anxiety. By “wringing” out the body, they not only
release any energetic blockages around the body, but also stimulate the upward spiraling movement
of energy.

Contraindications
Those with knee and ankle issues are advised against Parivrtta Vajrasana. Those with back issues are
advised to practice gently with care and not over-exert in the poses. Sit on a folded blanket to keep
the spine erect.

|| 153 ||


Abdominal
Poses
• Navasana • Ardha Navasana

|| 154 ||
 

NAVASANA &
ARDHA NAVASANA
BOAT POSE

Navasana & Ardha Navasana

English Name(s)
Boat Pose and Half Boat

Sanskrit ukoklu@ Nāvāsana

nava: “boat”
Meaning ardha: “half ”
āsana: “posture”

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|| 155 ||
 

NAVASANA
BOAT POSE

|| 156 ||
 

ARDHA NAVASANA
HALF BOAT POSE

|| 157 ||
 

Physical Benefits
Navasana (nah-VAH-suh-nuh) is a balancing pose that strengthens the abdominal muscles, back and
hip flexure and tones the digestive organs. It also gives strength and flexibility to the hip joints and
legs.

Energetic Benefits
This pose requires endurance and strong will power to hold, therefore this pose will develop a strong
mind for the practice. Sage Patanjali in the Yoga Sutra states “abhyasavairagyabyamtan-nirodaha,”
meaning the modes of the mind should be restrained through the practices and with dispassion. To
make the mind strong yogis need to practice dispassion towards worldly objects. This will stop the
stream of thoughts and bring stability to the mind.

Contraindications
Avoid this pose if you have any chronic lower back or abdominal conditions. Women who are
menstruating and who are pregnant should not do this pose. The abdominal region should not take
any load during a menstrual cycle or pregnancy. Elderly people can do this asana with the feet on the
wall or on a chair as a variation. Do not hold the pose more than 20 seconds for elderly and fragile
people. People with long tail bones will have difficulty doing this pose, instead use a strap around the
upper back and the feet to keep the back lifted. Or you can keep the palms in cup shape by the sides
of the hips to maintain balance.

|| 158 ||


Backward
Extension
Poses
• Urdhva Mukha Svanasana • Purvottanasana
• Salabhasana • Setu Bandhasana
• Bhujangasana • Chakrasana
• Dhanurasana • Matsyasana
• Ustrasana • Dwi Pada Viparita
Dandasana

|| 159 ||
URDHVA MUKHA


SVANASANA
UPWARD FACING
DOG POSE

Urdhva Mukha Svanasana

English Name(s)
Upward Facing Dog Pose

Å/oZeq[k’okuklu@
Sanskrit
UrdhvaMukhaSvānāsana

urdhva: “upward” mukha: “face”

Meaning
āsana: “posture”

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|| 160 ||
URDHVA MUKHA


SVANASANA
UPWARD FACING DOG POSE

|| 161 ||
 

Physical Benefits
Urdhva Mukha Svanasana (OORD-vah MOO-kahshva-NAH-suh-nuh) rejuvenates the entire spine by
putting the spine in traction, making it a good pose for people with a stiff back. It helps in the cases
of sciatica, lumbago, sprains and slipped disc by relieving pain in the spine. Additionally it opens the
chest cavity, which helps the lungs become stronger and more elastic. It gives strength to the arms,
shoulders and wrists in the upper body and the legs and buttock muscles in the lower body. When you
start teaching back extensions this pose should be the first pose you teach.

Energetic Benefits
This pose energizes the body and the mind, removing dullness from the body and the mind.
Dullness remains in the body when we worry too much. Sage Patanjali in the Yoga Sutras mentions,
“heyamdukkhaanagatam” (sutra 2:16), which means the sorrows and worries of the future can be
removed by the practice of yoga. The worries of the past and the present have to be suffered out, but
the sorrow of the future can be removed by the constant practice of yoga.

Contraindications
Women who are menstruating should not hold this pose too long as it increases heat in the body.
Women who are pregnant can do this pose with their palms on a chair placed against a wall. Those
with lower back, shoulder and wrist issues, or carpal tunnel syndrome, are advised against this pose.

|| 162 ||
 

SALABHASANA
SHALABHASANA
- LOCUST POSE

Shalabasana
English Name(s)
Locust Pose

Sanskrit ‘kyHkklu@ Śalabhāsana

shalabh: “grasshopper/locust”
Meaning āsana: “posture”

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|| 163 ||
 

SALABHASANA
SHALABHASANA - LOCUST POSE

|| 164 ||
 

Physical Benefits
Salabhasana (sha-la-BAHS-suh-nuh) stimulates the entire autonomic nervous system, especially the
parasympathetic outflow. It increases spinal flexibility and strength, brings rich blood supply to the
spine, rejuvenates the spinal nerves, and tones the muscles of the back, shoulders, neck and buttocks.
This pose also provides relief for backache, mild sciatica and slipped disc, and other minor back
problems. Salabhasana increases abdominal pressure, which in turn ignites the digestive fire, relieves
gastric troubles and constipation, and tones and balances the function of the liver. According to
Gheranda Samhita, it gives strength and heat to the body.

Energetic Benefits
All back extensions bring awareness to the frontal body. Lifting the frontal body, especially the chest
cavity, helps build confidence and mental strength. We tend to loose patience and dedication in our
practice; back extensions help in bringing vigor back into the practice of yoga.

Contraindications
Women who are menstruating and who are pregnant should not do any prone position. Avoid this
pose also when you have a headache, migraine, high blood pressure, glaucoma and fatigue.

|| 165 ||
BHUJANGASANA


COBRA POSE

Bhujangasana
English Name(s)
Cobra Pose

Sanskrit Hkqt³~xklu@ Bhujan.gāsana

bhujanga: “snake/serpent”
Meaning
āsana: “posture”

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|| 166 ||
 

BHUJANGASANA
COBRA POSE

|| 167 ||
 

Physical Benefits
Bhujangasana (boo-jang-GAHS-suh-nuh) increases spinal flexibility and strength and brings a rich
blood supply to the spine, which in turn rejuvenates the spinal nerves. It also activates, massages and
tones back muscles. This pose helps a slipped disc and minor lower back pain and injury. It also fully
opens the chest, giving strength and elasticity to the lungs, which helps with asthma and respiratory
problems. Bhujangasana massages the abdominal organs, especially the kidneys and liver, stimulates
the adrenal glands, and is good for dyspepsia and vata diseases. It also brings more blood to the
pelvic area, keeping it healthy; while relieving menstrual problems and problems with the uterus and
ovaries.

Energetic Benefits
Bhujangasana opens up the chest cavity and shoulders, releasing and removing the heaviness of the
body and mind. This asana, like Urdhva Mukha Svanasana, removes dullness in the mind, preparing
the body and the mind to be strong in overcoming challenges in life. There is a very beautiful story
in the Ramayana where Lord Hanuman tears open his chest to show his devotion to Lord Ram and
Mother Sita: After Lord Rama came back from his 14 years in the jungle and winning over Ravana,
he was coroneted as Ayodhya Naresh, the King of Ayodhya. In the celebration, precious ornaments
and gifts were distributed to everyone. Hanuman was also gifted a beautiful necklace of diamonds by
Mother Sita.
Hanuman took the necklace, carefully examined each and every diamond, pulled them apart, and
threw them away. Most were surprised by his behavior.
When asked why he was throwing away the precious diamonds, he replied that he couldn’t find Rama
in any one of them. Thus, they carried no worth to him since anything in which there is no Rama is
without worth.
When asked if Lord Rama was in Hanuman himself, he tore his chest apart to reveal his heart. The
on-lookers, now convinced of his genuine devotion, saw the image of both Rama and Sita appearing
on his heart.

Contraindications
Women who are menstruating or pregnant should avoid this pose. If you have any neck injury or
pain keeps the head upright. If your lower back hurts, tighten the buttocks or keep the legs hip-width
distance or do Urdhva Mukha Svanasana instead.

|| 168 ||
DHANURASANA


BOW POSE

Dhanurasana
English Name(s) Bow Pose

Sanskrit /kuqjklu @ Dhanurāsana

Meaning dhanura: “bow”

āsana: “posture”

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|| 169 ||
 

DHANURASANA
BOW POSE

|| 170 ||
 

Physical Benefits
Dhanurasana (DAH-noo-RAH-suh-nuh) is an excellent pose for increasing and regaining spinal
strength and flexibility. It invigorates the internal organs, especially the digestive organs, therefore
removing constipation. It also stimulates the adrenal glands and the sympathetic nervous system.
This pose expands the chest and strengthens the lungs, making it a good pose for those with asthma
and respiratory problems. Dhanurasana also strengthens the leg muscles, especially the upper
thighs, relieves stiff shoulders and reduces excess weight around the abdominal area. This pose is
recommended for those with diabetes, incontinence and menstrual disorder.

Energetic Benefits
This asana gives strength to the mind. Generally we have less awareness of the back body; this asana
gives us courage and strength to move towards the unknown. In the Epic Ramayana Lord Shiva had
made a very strong bow and gifted it to Rcika then to Sage Jamadagni then to Lord Parasrurama and
then to King Janaka. The bow was so heavy that it needed 300 men to carry it.
King Janaka’s daughter was playing with a ball that fell into the box where the bow was kept. Princess
Sita lifted the bow single handily, and on seeing this scene, King Janaka decided to give his daughter
to a prince who could break the bow.
The Sage Vishwamithra took Rama and Lakshmanato the palace of King Janaka for a special fire
ceremony (yajna).The bow was exhibited in the ceremony. King Janaka while narrating the history of
the bow, made an offer saying that his daughter Princess Sita will be given in marriage to any one
who could break the bow.
Now, King Janaka said to Vishwamithra to call his young students to see the bow and to try to string
the bow and get his daughter’s hand in marriage. Some princes tried but failed even to lift the bow.
Then Sage Viswamithra signaled Lord Rama, and Rama used only one hand and broke the bow into
two pieces. Everyone clapped and flowers came from heaven.
Sita was very strong and could lift the bow of Lord Shiva, but the prince would need to be stronger
than her to break the bow. From this story the bow represents strength and the ability to go out of our
comfort zone to reach the heights of our yoga practice. Lord Rama represents our determination and
Princess Sita represents the gift of calmness when we put efforts into our practice.

Contraindications
Avoid this pose when you have a headache or migraine. Women who are menstruating or pregnant
should avoid this pose. Those with neck injuries or pain should keep the head up right. This pose
should not be done when suffering from any stomach ulcer or diarrhea. Make sure students continue
normal breathing and do not hold their breath in this pose as this can result in heaviness in the head.
Keep the legs and arms firm to avoid any load bearing directly on the spine.

|| 171 ||
 

USTRASANA
CAMEL POSE

Ustrasana
English Name(s) Camel Pose

Sanskrit m”Vªklu@ Ustrāsana

ushtra: “camel”
Meaning āsana: “posture”

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|| 172 ||
 

USTRASANA
CAMEL POSE

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Physical Benefits
Ustrasana (OO-strah-suh-nuh) tones and gives flexibility and strength to the sacral nerves and all the
spinal muscles. It also helps in cases of spinal injury and stiff back. It also gives elasticity and strength
to the diaphragm and lungs, improving the functioning of the respiratory system. This pose also
stretches and tones the buttocks and the front of the thighs, and relieves drooping shoulders.

Energetic Benefits
Like all the back extensions, this asana removes dullness from the body and the mind. Opening the
chest cavity and releasing the heaviness of the mind.

Contraindications
Those with high blood pressure and severe fatigue should avoid this pose. If you have any spine-
related conditions make sure to maintain the extension throughout the spine rather than bending the
spine. Those with neck injuries and pain should look up at the ceiling and should not drop their heads
back. Keep a bolster horizontally on the heels if you can’t reach them.

|| 174 ||
 

PURVOTTANASANA
UPWARD
PLANK POSE

Purvottanasana
English Name(s)
Stretch Of The East Pose

Sanskrit iwoksZRrkuklu @ Pūrvottānāsana

purva: “east/front of the body”

Meaning ut: “intense” tana: “stretched”
āsana: “posture”

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|| 175 ||
 

PURVOTTANASANA
UPWARD PLANK POSE

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Physical Benefits
Purvottanasana (PUR-voh-tun-uh-suh-nuh) passively opens the chest and elongates the spine, releasing
the pose muscles and stretching the hip flexers. All back extensions improve the movements of shoulder
joints.

Energetic Benefits
The sun rises in the east without fail; in the same way the yogi is reminded of his duty to self and
mankind. To rise without fail in any circumstance, yogis continue their practice without fail, leaving
behind likes and dislikes. This asana lifts the chest and heart up towards the sky, reminding yogis of
the higher consciousness lying beyond the body and mind.

Contraindications
Avoid this pose if you have any wrist, neck or shoulder injuries or pain. Use a block underneath the
palms to lift the chest higher.

|| 177 ||
 

SETU BANDHASANA
BRIDGE POSE

Setu Bandhasana
English Name(s)
Bridge Pose

Sanskrit lsrqcU/kklu @ SetuBandhāsana

setu: “bridge”
Meaning bandha: “band/seal/lock”
āsana: “posture”

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|| 180 ||
 

SETU BANDHASANA
BRIDGE POSE

|| 181 ||
 

Physical Benefits
Setu Bandhasana (SET-too BAHN-dah-suh-nuh) realigns the spine, eliminates rounded shoulders and
relieves backache. It strengthens the rhomboids, quadriceps and the hip flexors. It brings blood to the
pineal, pituitary, thyroid and adrenal glands, helping them work more efficiently. This pose stretches
the abdominal organs, which in turn improves digestion. It also opens the chest, strengthens the
lungs, relieves respiratory conditions and is good for the thyroid.

Energetic Benefits
Like all back extensions, awareness is brought to the back body removing the sluggishness of the
body and the dullness of the mind. In the Epic Ramanyana Setu Bandha, which is also known as Sri
Ramsetu, was built by Lord Ram’s army in order to cross the ocean to reach Sri Lanka and to save his
princess Sita from King Ravana. It has been the marvel of ancient civil engineering technology and
science. The bridge was built by many animals crossing the rough and deep sea in between India and
Sri Lanka. All those who came to help build the bridge were dedicated and committed to finish the
construction. This asana will remind yogis of the goal of yoga: samadhi, total absorption. To achieve
this state yogis must be committed to the practice of building a bridge to cross the limitations of the
body and the mind. The mind therefore will be able to reflect the higher self.

Contraindications
Avoid this pose if you have any disc injuries. If there is no natural curve in the cervical spine use a
folded blanket under the shoulder. Use a block under the sacrum and the heels to straighten the legs.

|| 182 ||
CHAKRASANA /


URDHVA DHANURASANA
WHEEL POSE/
UPWARD BOW

Chakrasana
English Name(s)
Wheel Pose

Sanskrit pØjklu @ Chakrāsana

Meaning chakra: “wheel”

āsana: “posture”

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|| 99 ||
 

Physical Benefits
Chakrasana (cha-KRUH-suh-nuh) benefits the nervous, digestive, respiratory and glandular systems,
stretching the inner organs fully. It also strengthens the spine, thighs and buttock muscles, while
increasing flexibility of the hips. This pose also brings blood to the brain, therefore nourishing it. It is
a good pose to remove sluggishness of the body and builds stamina.

Energetic Benefits
This asana builds stamina for the practice and removes dullness from our body and mind. Sage
Patanjali in the Yoga Sutrassays “satudīrghakālanairantaryasatkārāsevitodrdhabhūmih” This means that
practice becomes firmly grounded when well attended to for a long time, without break and with deep
devotion to that which is real. The practice of yoga should not be interrupted by our likes and dislikes.
One should practice with the right attitude as mentioned by Sage Patanjali. Therefore to maintain an
interruption-free practice one needs to have stamina and strength in the body and mind.

Contraindications
Those with high blood pressure, glaucoma and detached retina should avoid this pose. If the wrist is
weak try doing this pose from a chair to remove the weight of the body from the wrist. If there is any
disc compression avoid this pose. Also avoid this pose in the later stage of pregnancy. Women who
are menstruating can do this pose from a chair, which will be less exerting.

|| 100 ||
 

MATSYASANA
FISH POSE

Matsyasana
English Name(s)
Fish Pose

Sanskrit eRL;klu @ Matsyāsana

Meaning matsya: “fish”

āsana: “posture”

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|| 183 ||
 

MATSYASANA
FISH POSE

|| 184 ||
 

Physical Benefits
Matsyasana (mahtz-YAH-suh-nuh) expands the chest cavity, which in turn increases lung capacity, and
encourages deeper breathing; which helps in asthma, bronchitis and other respiratory problems. It
increases blood supply to the head, nourishing the pituitary and pineal glands.
This pose also energizes the thyroid and parathyroid, which are the regulators of the body’s metabolism.
It also removes stiffness in the cervical, thoracic and lumbar regions, increases nerve impulses and
blood circulation in these areas, and gives a natural massage to neck and shoulders. Matsyasana
also corrects rounded shoulders.

Energetic Benefits
Matsyasana is an important pose in preparing the lungs to open for pranayama. This pose will
increase the capacity of the lungs therefore resulting in a better breathing pattern and rhythm. When
we breathe properly we think properly. The mind and the breath are closely connected. In the system
of pranayama we want to increase the length of the breath and increase retention of the breath as
mentioned in the Yoga Sutras“bahyabhyantara-stambha-vrittirdesakala-samkhyabhihparidrshtodirg
hasukshmah.” When there is retention of breath, the mind becomes still. Therefore regular practice
of this asana will prepare a strong body for pranayama.

Contraindications
Avoid this pose if you have high blood pressure or a migraine. If you have any neck injuries or pain
do this pose with a bolster on your mid-back and a blanket to support the back of the head.

|| 185 ||
 

DWI PADA VIPARITA

DANDASANA
TWO-LEGGED
INVERTED
STAFF POSE

Dwi PadaViparita Dandasana

English Name(s)
Two-Legged Inverted Staff Pose

f}iknfoijhrn.Mklu @
Sanskrit
DwiPādaViparītaDan.d.āsana

dwi: “two” pada: “foot”

Meaning
viparita: “inverted” danda: “staff ”
āsana: “posture”

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|| 186 ||
 

DWI PADA VIPARITA

DANDASANA
TWO-LEGGED INVERTED STAFF POSE

|| 187 ||
 

Physical Benefits
Dwi Pada Viparita Dandasana (DWEE-pah-da VEE-pah-ree-tah dun-DAH-suh-nuh) expands the chest
cavity, strengthens the lungs and gives strength and flexibility to the entire back. It strengthens the legs,
lengthens the upper thighs and gives mobility to the shoulder joints, relieving stiff shoulders.

Energetic Benefits
This pose brings vitality to the spine and prepares the body for pranayama and mediation. It is
important to keep the head and neck in line with the pelvis in pranayama and meditation. The spine
is like a scaffold to the entire trunk. Keeping the spine erect is essential in the practice of asanas and
pranayama to aid in proper breathing.

Contraindications
Avoid this pose is you have any spine injury or pain. Women who are menstruating or pregnant should
avoid this pose. Those with high blood pressure, migraines or headaches should avoid this pose.

|| 188 ||


Inverted Poses

• Adho Mukha Svanasana • Viparita Karani

• Halasana • Karnapidasana
• Sarvangasana • Shirshasana

|| 189 ||
 

ADHO MUKHA
SVANASANA
DOWNWARD-FACING
DOG POSE

Adho Mukha Svanasana

English Name(s)
Downward-Facing Dog

Sanskrit v/kkseq[k’okuklu@
AdhoMukhaŚvānāsana

adhas: “down” mukha: “facing”

Meaning
svana: “dog” āsana: “posture”

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|| 190 ||
ADHO MUKHA


SVANASANA
DOWNWARD-FACING DOG POSE

|| 191 ||
 

Physical Benefits
Adho Mukha Svanasana (AH-doh MOO-kahshvah-NAHS-anna) is a rejuvenating pose after a
strenuous yoga practice, especially standing poses and back extensions. Healthy blood is brought
to the head, nourishing the brain. This pose stretches and strengthens the feet, legs and arms, and
opens shoulders. It relieves pain in the heels and helps with calcaneal spurs, while strengthening the
abdominal organs. It is a great pose to prepare beginner students for Headstand.

Energetic Benefits
Adho Mukha Svanasana is a great pose for centering the mind and neutralizing the effects of other
asanas on the body. Long practice of this pose will build strength for inversions. This asana calms the
brain because the head is brought down towards the earth. Our mind is normally moving forward or
backward and this asana has the ability to bring the mind to the present moment.

Contraindications
Those with any wrist injury or pain should avoid this pose. Use the rope wall to relieve weight from the
wrist. Those with high blood pressure should not hold this pose for more than 30 seconds.

|| 192 ||
 

HALASANA
PLOUGH POSE

English Name(s) Halasana

Plough Pose

Sanskrit gyklu @ Halāsana

Meaning hala: “plough”

āsana: “posture”

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|| 193 ||
 

HALASANA
PLOUGH POSE

|| 194 ||
 

Physical Benefits
Halasana (ha-LAH-suh-nuh) has near-similar effects to that of Sarvangasana, except that the spine
receives extra blood supply due to the forward bend. This stimulates the spinal nerves and helps
relieve backache. This pose rejuvenates the abdominal organs and is useful in dyspepsia, hernia,
gastric disorders and certain types of diabetes. Halasana improves our immune system by stimulating
the pineal, pituitary and thyroid glands. It is a cooling and nurturing pose and teaches students the
Jalandhara Bandha (Chin Lock). This asana also helps in curing insomnia.

Energetic Benefits
Like Adho Mukha Svanasana this pose has a stronger ability to stop fluctuation of the mind. Because
the head faces towards the body not away, it encourages an inward journey of the mind,away from
the outside and towards the higher self. The mind by nature and habit keeps bouncing from object
to object. The yogi’s accomplishment is to bring the mind to a stand still so that a deeper reflection
towards the higher self is possible. A mind that is disturbed cannot sit for meditation.
In the Bhagavad Gita it is said
yatroparamatecittamniruddhamyogasevayaa
yatracaivaatmanaatmaanampashyannaatmanitushyati
When the mind is silenced by meditation, one discovers the true self, at man, and finds contentment
in oneself. Therefore Halasana is a great pose to do before Shavasana or meditation.

Contraindications
This pose is not for those with high blood pressure, cervical spondylitis, enlarged thyroid, slipped
disc or operative stage hernia. It should be avoided during menstruation or the advanced stages of
pregnancy. Do not work too hard in this pose, the positive effect of the pose will be lost.

|| 195 ||
 

SARVANGASANA
SHOULDER
STAND POSE

Sarvangasana
English Name(s)
Shoulder Stand Pose

Sanskrit lokZ³~xklu @
Sarvāngāsana

sarva: “all/every”
Meaning anga: “limb”
āsana: “posture”

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|| 196 ||
 

SARVANGASANA
SHOULDER STAND POSE

|| 197 ||
 

Physical Benefits
Sarvangasana (sar-van-GAH-suh-nuh) increases blood supply to the throat, massages the thyroid, and
maintains the health of the thyroid gland. This is the best pose to prepare the lungs and diaphragm
for pranayama practices. It also centralizes the blood supply in the spinal column and stretches the
spine, while encouraging blood circulation, relieving varicose veins and preventing blood stagnation.
Sarvangasana decreases the velocity of the breath and massages the heart and lungs. It relaxes the
brain and nervous system and increases blood supply to the brain.

Energetic Benefit
Yogis find self-rejuvenation in this pose. This pose brings a fresh supply of breath to the heart and
brain, while nourishing all the main glands. By regular practice of this asana our body and mind lose
sluggishness. It purifies the mind, as the head is positioned away from the body. Often our problems
come from having a false self, ego, and the head is the seat of all ego. The yogi seeing the body
without a head is reminded of the Goddess Chinamasta Devi, decapitating herself and giving up all
forms of false identification with this body, mind and the world. This asana is very spiritual. It increases
iswara pranidana, surrender to God.

Contraindications
This pose is not for those with high blood pressure, cervical spondylitis, enlarged thyroid, slipped
disc or operative stage hernia. It should be avoided during menstruation or the advanced stages of
pregnancy. Do not work too hard in this pose, the positive effect of the pose will be lost.

|| 198 ||
 

VIPARITA KARANI
HALF SHOULDER
STAND POSE

Viparita Karani
English Name(s)
Half Shoulder Stand Pose

Sanskrit foijhrdj.kh @ ViparītaKaranī

viparita: “inverted/reversed”
Meaning karani: “doing/making”
āsana: “posture”

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|| 199 ||
 

VIPARITA KARANI
HALF SHOULDER STAND POSE

|| 200 ||
 

Physical Benefits
Viparita Karani (vip-par-ee-tah car-AHN-nee) is a restorative pose similar to Sarvangasana. It gives
relaxation to the abdomen, legs and the lower back, especially after standing asanas. This encourages
deep and smooth breathing. This pose improves digestion and elimination. It also improves lung
capacity and makes them elastic and stronger. This asana can also be used as a substitute for
Shavasana with beginners.

Energetic Benefits
This asana gives complete rest to the legs and has the capacity to recharge the entire body and mind
from tiredness.

Contraindications
Women who are menstruating should avoid this asana. If students have tight hamstrings it’s difficult
to rest the legs close against the wall. Keep the buttocks away from the wall.

|| 201 ||
 

KARNAPIDASANA
EAR TO KNEE
POSE

Karnapidasana
English Name(s) Ear To Knee Pose

diksrklu @
Sanskrit Karnapīd.āsana

karna: “ears”
Meaning pida: “pressure”
āsana: “posture”

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|| 202 ||
 

KARNAPIDASANA
EAR TO KNEE POSE

|| 203 ||
 

Physical Benefits
Karnapidasana (CAR-nah-pee-DAH-suh-nuh) gives an extended stretch to the lumbar spine and the
back muscles, and stimulates the spinal nerves. Its forward bending nature massages the abdominal
organs. This pose balances and calms the nervous system.

Energetic Benefits
This asana is one of the most restorative and inward moving poses. Karnapidasana induces pratyahara,
or the with drawal of senses. We know the world only through our senses. When in deep sleep all
the senses return inwards allowing the body and mind to rest. There is a complete cut off from this
world in deep sleep. All that we identify with when awake is absent and is given up in deep sleep. In
Ashtanga Yoga, pratyahara is the fifth step towards samadhi, withdrawing the senses away for the
outside world to find deeper concentration inward.

Contraindications
The contraindications of this pose are similar to that of Halasana.

|| 204 ||
 

SHIRSHASANA
Sirsasana -
Headstand
Pose

Shirshasana
English Name(s) Sirsasana-Headstand
Pose

Sanskrit ‘kh”kkZlu @
Śīrs.āsana

sirsa: “head”
Meaning
āsana: “posture”

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|| 205 ||
 

SHIRSHASANA
Sirsasana-Headstand Pose

|| 206 ||
 

Physical Benefits
Shirshasana (sher-SHAH-suh-nuh) improves respiration, digestion and blood circulation to the brain.
It soothes the mind and makes circulation easy; this in turn rests the heart. This pose increases body
temperature, red blood cell count and immunity and alleviates sexual disorders. It also improves
balance, and core and neck strength. Shirshasana also strengthens the spine and tones the kidneys,
bladder, prostate and intestines.

Energetic Benefits
Shirshasana is known as the king of all asanas. All inversions send blood to the upper region of the
body where the major organs like the heart and the brain are situated and also rejuvenate the glands
to help them work efficiently. This asana brings courage to beginners. Students will also have the
ability to feel the body from upside down, improving coordination. Spiritually it gives peace to the
mind. Inversions should be practiced every day except when ladies are menstruating.

Contraindications
Women who are menstruating should avoid this pose. Those with high blood pressure, glaucoma or
eye problems should also avoid doing this pose. Those with a reverse neck curve should do this asana
close to the hair line to encourage the curve on the neck.

|| 207 ||


Arm-Balancing
Poses
• Adho Mukha Vrksasana • Vasisthasana
• Pincha Mayurasana • Bakasana
• Chaturanga Dandasana • Lolasana

|| 208 ||
 

ADHO MUKHA
VRKSASANA
HANDSTAND

Adho Mukha Vrksasana

English Name(s) Handstand

Sanskrit v/kkseq[ko`{kklu @
Adho MukhaVr.ks.āsana

adho: “downward”
Meaning mukha: “face”
vrksa: “tree”
asana: “pose”

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|| 209 ||
 

ADHO MUKHA
VRKSASANA
HANDSTAND

|| 210 ||
 

Physical Benefits
Adho Mukha Vrksasana (ah-doh moo-kahvriks-SHAHS-anna) strengthens the shoulders, arms and
wrists. It stretches the abdomen, and the gravitational weight of the abdominal organs on the
diaphragm promotes deeper exhalation and the strengthening of the lungs. Circulation also increases
to the brain.

Energetic Benefits
Adho Mukha Vrksasana calms the brain and helps relieve anxiety and depression. Being upside down
changes your perspective and helps you connect with your higher self. Its chest opening improves
mental clarity and the pose increases confidence, sense of balance and ability to focus.
Like a tree, this pose requires rooting to the ground. Connect with the new awareness of your hands
and their strength in supporting you.

Contraindications
Avoid Adho Mukha Vrksasana if you have back, shoulder or neck injury, or if you have high blood
pressure, a heart condition or a headache. Women who are menstruating should also avoid this
pose. There is debate about whether pregnant women should continue their Handstand practice.
Mostly it is said that pregnant women should refrain from inversions like Adho Mukha Vrksasana, but
there are those that believe that women who already have it in their practice can continue if they are
comfortable and can maintain balance. However, those who don’t already include it in their practice
should not take it up after getting pregnant.

|| 211 ||
PINCHA


MAYURASANA
FEATHERED
PEACOCK POSE

Pincha Mayurasana
English Nam(s) Feathered Peacock Pose

fiUpe;wjklu @
Sanskrit PincaMayūrāsana

pinca: “feather”
Meaning mayura: “peacock”
asana: “pose”

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|| 212 ||
 

PINCHA MAYURASANA
FEATHERED PEACOCK POSE

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Physical Benefits
Pincha Mayurasana (pin-cha my-your-AHS-anna) strengthens the shoulders, arms, core and back. It
stretches the shoulders, neck, chest and abdomen. Circulation to the brain also increases.

Energetic Benefits
Just like its namesake, the peacock, Pincha Mayurasana is a beautiful and showy pose. Balancing on
forearms makes it more stable than Adho Mukha Vrksasana because it provides a larger foundation.
This can provide an additional sense of balance and stability.
As an inversion, it calms the brain and helps relieve anxiety and depression; the increase in blood to
the brain is also energizing.

Contraindications
Avoid Pincha Mayurasana if you have back, shoulder or neck injury, or if you have high blood
pressure, a heart condition or a headache. Women who are menstruating or pregnant should also
avoid this pose.

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Chaturanga
Dandasana
FOUR-LIMBED
POSE

Chaturanga Dandasana
English Name(s)
Four-Limbed Pose

Sanskrit prqj³~xn.Mklu @
Caturan.ga Dan.d.āsana

Meaning catur: “four” anga: “limb”

danda: “staff ” āsana: “posture”

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Chaturanga


Dandasana
FOUR-LIMBED POSE

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Physical Benefits
Chaturanga Dandasana (cha-TO-rung-gah dun-DAH-suh-nuh) strengthens the arms (triceps and
pectoralis), core and leg muscles. It also stabilizes the shoulders, core, hips and upper back muscles.
It is a good pose to give strength to the arms and legs before going into back extensions.

Energetic Benefits
This pose requires one to have strength and coordination of the upper and lower parts of the body.
Frequent practice of the pose gives immense strength to the body. A yogi requires bodily strength to
overcome certain hardships in live. When the body is strong the yogi will have the ability to take up a
deeper practice that can guide the mind into a more serious practice of the Yamas and the Niyamas
in Ashtanga Yoga. One of the principle values in the Niyamas is Tapas (austerity). Accepting the
hardship of life and rejecting unwanted comforts will give strength and direction of simplicity to the
yogi who is looking for higher accomplishment in yoga. A mind that is not trained to keep away from
objects will not have the capacity to reflect the higher self. A disturbed lake will not reflect a mountain.
In a still sheet of water you can see even a blade of grass.

Contraindications
Students with Carpal Tunnel Syndrome and other wrist, elbow and shoulder issues should avoid
jumping into and out of this pose. Women who are menstruating and who are pregnant should avoid
this pose. Students can modify this pose by bending their knees into the floor.

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Vasisthasana
ONE ARM
BALANCING
POSE

Vasisthasana
English Name(s) One Arm Balancing Pose

Sanskrit ofl”Bklu @ Vasis.t.hāsana

Meaning vasistha: “most excellent/best”

āsana: “posture”

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Vasisthasana
ONE ARM BALANCING POSE

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Physical Benefits
Vasisthasana (vah-sis-TAH-suh-nuh) tones the entire upper body and strengthens the back muscles,
especially the lumbar area. It develops a sense of balance and strengthens the arms, wrists, legs and
abdominal wall.

Energetic Benefits
Striving for the perfect balance is essential in our life. Once Lord Buddha was lying by the river after
long months of fasting and had become very weak and frail. He barely could sit up and his eyes
were shrunken inwards. As he was trying to reach for a sip of water from the river, he heard a boat
passing by in which a teacher was teaching a student a string instrument. The teacher said, “If you
tighten the string too much it will snap. If you loosen it too much it will not play. Find the in-between.”
This incident played a great role in the life of Buddha in finding the middle path. Asanas that require
balance will teach the student to find their center.

Contraindications
Those with wrist, elbow and shoulder issues should avoid this pose. Do this pose with the back leaning
against the wall for better balance and support.

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BAKASANA


CRANE POSE

Bakasana
English Name(s)
Crane Pose

Sanskrit cdklu @ Bakāsana

Meaning baka: “crane”

āsana: “posture

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BAKASANA
CRANE POSE

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Physical Benefits
Bakasana (bah-KAH-suh-nuh) builds arm, shoulder and abdominal strength. It keeps the abdomen
firm and releases the back muscles.

Energetic Benefits
Bakasana develops immense concentration. In a small village there lived a little girl and her brother.
One day the brother made the most beautiful pots and gave them to his sister to sell in the nearby
market. The little girl took all the pots to the market and stacked them beautifully for people to see.
She sat in front of the pots and started day dreaming. I will sell these pots and make money, and with
that money I will buy some cows. With the cows I can sell the milk and because I am honest everyone
will buy milk from me. Soon I will be able to buy a farm and raise chickens and grow rice and wheat. I
will be so rich that I will be able to drive in a carriage like the wife of the merchant Ramdas, and when
she says “will you marry my son my dear?” I will stand up, turn around and walk away saying, “I don’t
want anything to do with such proud people like you and your son.” As she got up proudly she walked
right into the stack of pots. The poor girl was awakened from her dream. She saw the broken pots
lying all around her and sat down and cried bitterly. When working, our mind should be focused on
the prescribed work and duty. Frequent practice of this pose will develop deep concentration, which
is required in Dharana, the sixth limb of Ashtanga Yoga.

Contraindications
Avoid this pose if suffering from Carpal Tunnel Syndrome and other wrist, elbow and shoulder injuries
or pain. Women who are menstruating and who are pregnant should avoid this pose as it pushes the
abdomen inwards.

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LOLASANA


SWING POSE

Lolasana
English Name(s)
Swing Pose

Sanskrit yksyklu @ Lolāsana

Meaning Lol: “fickle, trembling or dangling”

āsana: “posture”

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LOLASANA


SWING POSE

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Physical Benefits
Lolasana (low-LA-suh-nuh) strengthens the arms, wrists and shoulders. It also strengthens the lower
back, legs and the abdominal region. Lolasana generates control, coordination and dexterity. Regular
practice of this asana will develop strong shoulders for inversions and deeper arm balances.

Energetic Benefits
This pose brings strength to the arms and develops concentration. Most arm balances bring joy to the
practice. There is a tickle of laughter in trying to balance.

Contraindications
Avoid this pose if you have any hernia, wrist or shoulder injuries. Ladies who are menstruating or
pregnant should avoid this pose.

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Relaxation
Poses
• Balasana • Makarasana
• Supta Virasana • Jathara Parivartanasana I & II
• Supta Baddha Konasana • Savasana
• Supta Padangusthasana I & II

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balasana
child’s Pose

Balasana
English Name(s)
Child’s Pose

Sanskrit ckyklu@
Bālāsana

bala: “child”
Meaning
asana: “pose”

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balasana


CHILD’S POSE

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Child’s Pose is a quintessential pose in a yoga class and is used mainly as a resting pose. This is a
forward bending pose that can actually be practiced in an active way, or in a passive way, bringing
slightly different benefits to the pose.
Physical Benefits
Stretches the ankles, feet, quads, and hips, as well as the entire back, shoulders, and neck. Because
the head is resting below the heart in the pose, more blood flows into the brain, creating a calming
and soothing effect on the mind.
When using Child’s Pose in a passive way, it gently relaxes the muscles of the front body, including
the abdominals and chest. Your entire body is supported, your arms and shoulders are relaxed, and
your hips are resting.
If using Balasana as an active pose, you can press your hands into the floor, lifting your elbows to
energize the arms and back. You can increase the stretch in the hips by reaching your hips towards
your heels.
Energetic Benefits
Balasana is excellent for rejuvenating the central nervous system. The pose relaxes all the muscles
surrounding the vertebrae of the spine, freeing up the nerves to communicate with the brain more
effectively.
This pose can help you to breathe more deeply as well, by creating more relaxed space in the back
in which to breathe into. Not to mention the fact that your eyes are closed, allowing you to truly feel
what is happening in your body. This is a great pose to notice how steady your breath is, and also to
notice where the breath goes naturally in the body. (The belly, the ribs, the back or the chest).
By placing the spine in a rounded and relaxed shape, and with the third eye pressing into the mat, the
yogi can experience a deep grounding effect. The Third Eye is the 6th chakra (or energy center) in the
body and governs your intuition and connection to your higher self.
This pose also massages the abdominal muscles and internal organs, especially the digestive system,
and can stimulate elimination.
Child’s Pose can help you to feel protected, nurtured and secure, effectively creating a sanctuary in
your own body.
Contraindications
People with recent or recurring injuries or issues in the knees or ankles may have trouble in this pose.
Those with high or low blood pressure should exercise caution when practicing this pose. If possible,
ensure that the stomach and bowels are empty for this pose, as you may experience discomfort.

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SUPTA VIRASANA
RECLINING HERO
POSE

English Name(s) SuptaVirasana

Reclining Hero Pose

Sanskrit lqIrohjklu@ SuptaVīrāsana

supta: “reclining”
Meaning vira: “hero”
āsana: “posture”

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SUPTA VIRASANA
RECLINING HERO POSE

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Physical Benefits
Supta Virasana (SOUP-tah veer-AHS-uh-nuh) is a restorative pose. It stretches the thighs, knees and
the ankles, and relaxes the legs, abdominal organs and pelvic region. This pose elongates the chest,
making breathing easier and deeper. This asana bring elasticity to the legs and is a good to take
before back extensions.

Energetic Benefits
Supta Virasana is a restorative pose. All restorative poses have the ability to rejuvenate the body and
eliminates tiredness. This pose stretches the legs after a long standing asana practice. This is best
taken at the end of a class or before beginning pranayama.

Contraindications
Avoid this pose if there is any knee or ankle pain or injury. If your buttocks do not touch the floor keep
a folded blanket or a block in between your feet. Recline on a bolster to avoid overarching the lower
back; especially when the student’s quadriceps are tight they will not be able to recline. This asana
is best done with props to give deeper relaxation and to avoid any compression on the lower back.

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SUPTA BADDHA


KONASANA
RECLINING BOUND
ANGLE POSE

Supta Baddha Konasana

English Name(s) Reclining Bound Angle Pose

Sanskrit lqIrc)dks.kklu@
SuptaBaddhaKon.āsana

supta: “reclining /supine”

baddha: “bound”
Meaning
kona: “angle”
āsana: “posture”

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SUPTA BADDHA
KONASANA
RECLINING BOUND ANGLE POSE

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Physical Benefits
Supta Baddha Konasana (SOUP-tah BAH-dah cone-NAH-suh-nuh) regulates blood pressure as it keeps
the body in a relaxed position. This asana is good for women who are having life cycle changes. This
asana relieves menstrual pain, improves ovarian cycles and helps during pregnancy and menopause.
It’s a great hip opener and is especially helpful for those with tight groins. This is also a good asana
to take before pranayama practice, as it lifts the chest away from the abdomen, creating space for the
diaphragm to move freely while breathing.

Energetic Benefits
This asana relaxes the body and the mind, promoting concentration on the breath. When the body
is still and comfortable, the student can have a deeper and more concentrated pranayama practice.
Pranayama requires a more silent and reflective mind, an uninterrupted mind. A calm mind is required
to interact in and to withdraw from this world.

Contraindications
There are no contraindications for this pose.

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SUPTA


PADANGUSTHASANA I & II
RECLINING BIG
TOE POSE
SuptaPadangustasana I

SuptaPadangustasana II
Side View

SuptaPadangusthasana
English Name(s)
Reclining Big Toe Pose

Sanskrit lqIriknkUxq”Bklu @
SuptaPādāngus.t.hāsana

supta: reclining
Meaning padangustha: big toe
āsana: “posture”
Supta Padangustasana II
Top View

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SUPTA
PADANGUSTHASANA I
RECLINING BIG TOE POSE

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SUPTA
PADANGUSTHASANA II
RECLINING BIG TOE POSE

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Physical Benefits
Supta Padangusthasana (SOUP-tah pad-an-goosh-TAH-suh-nuh) strengthens the leg muscles and
makes them more supple and shapely. This pose also improves the flexibility of the hip joints,
strengthens the lower back and opens the abdominal and thoracic cavity.

Energetic Benefits
This pose rids the practitioner of anxiety and calms the mind.

Contraindications
Those who are experiencing headache and diarrhea should not practice this pose. For those who
have high blood pressure, place blankets under your head and neck to keep them slightly higher than
the body.

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MAKARASANA


CROCODILE POSE

Makarasana
English Name(s)
Crocodile Pose

Sanskrit edjklu@ Makarāsana

makarā: “crocodile”
Meaning
āsana: “posture”

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MAKARASANA


CROCODILE POSE

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Physical Benefits
Makarasana (Mah-KRUH-suh-nuh) is used as a in-between pose to rest in while practicing prone
position asanas such as Salabhasana, Bhujangasana and Dhanurasana.
This pose relaxes the back after contracting the back muscles. The reason of taking this pose after
small back extensions is that this pose does not completely counter the back extension. To have two
opposite poses close to each other (like doing a back extension just before a forward extension) will
damage the ligaments. Therefore this pose is an in-between pose to rest in and not used to counter
the back extensions. Heart rate and breathing slows down, resulting in full body relaxation.
In this relaxed position, muscles that may have been tight get a gentle stretch, especially the muscles
of the back, buttocks, legs, shoulders and arms.
Makarasana also gently lengthens the spine. This lengthening of the spine, in addition to the relaxation
of muscles, creates a very soothing release in the body, and is especially good to alleviate lower back
compression. People with sciatica and slipped disc can find relief from this pose. It can also help in
maintaining healthy blood pressure levels.

Energetic Benefits
Due to its prone nature, Makrasana is a very effective pose to calm the mind, whilst removing fatigue.
It can be considered the prone version of Savasana and is indeed so relaxing that one should take
care not to fall asleep!

Contraindications
There are no contraindications for this pose.

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JATHARA


PARIVARTANASANA
I & II
RECLINING TWIST Jathara Parivartanasana I

POSE

Jathara Parivartanasana I & II

English Name(s) Reclining Twist Pose
Jathara Parivartanasana II

Sanskrit tkBjifjo`Rrklu@
JāthāraPārivārtānāsanā

jathara: “belly/abdomen”
Meaning parivarta: “revolved”
āsana: “posture”

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 JATHARA


PARIVARTANASANA I
RECLINING TWIST POSE

|| 245 ||
 JATHARA


PARIVARTANASANA II
RECLINING TWIST POSE

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Physical Benefits
Jathara Parivartanasana (JUT-ah-are-uh par-ree-VAR-tuh-nuh-suh-nuh) tones the spinal column and
removes stiffness of the spine and shoulders. It also helps stimulate the large intestines and elimination.
Jathara Parivartanasana I (bent knees) is a great pose to take after a long standing asana practice
and back extensions.

Energetic Benefits
Reclining poses have a calming effect on the body and mind. Because it is also a reclining twist, this
asana releases the tensions and emotions that we carry in our back body, especially the shoulders.
When we worry, we tend to close our chest and round our back. This asana helps us stimulate and
release the tightness of the back body muscles. This will help us open the chest cavity and refresh the
mind.

Contraindications
Those with back body or any spinal injuries should only attempt Jathara Parivartanasana I. Women
who are menstruating and ladies who are pregnant should not do Jathara Parivartanasana II, which
requires abdominal strength and tightening of the abdominal muscles. Jathara Parivartanasana I can
be taken by keeping the knees on the floor. Keep a bolsters to rest the lower portion of the legs; this
is more restorative.

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SAVASANA


CORPSE POSE

Savasana
English Name(s)
Corpse Pose

Sanskrit ‘koklu@ Śavāsana

Meaning śavā : “corpse”

āsana: “posture”

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SAVASANA


CORPSE POSE

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Physical Benefits
Savasana (shah-VAH-suh-nuh) is a pose that takes us to the next level of our practice, which is
pranayama. This pose teaches us to keep the spine elongated while reclining and cultivates stillness.
The physical and the mental body are trained to be quiet in this pose. In a good yoga practice, the
entire body is stretched, contracted, twisted and even inverted. The only thing left to do is to completely
relax the body.
Muscles that may have been tense are allowed to relax, thereby releasing any unnecessary tension
they were exerting on other structures such as the bones, nerves and joints. In this state of relaxation,
the heart rate and breathing slowdown, which also helps in reducing blood pressure.
Therefore, Savasana is a good pose for all and should not be skipped.

Energetic Benefits
Savasana is a pose of complete relaxation. What do we mean by relaxation? To relax is not to collapse,
but undo all the tensions that we have accumulated in the body and mind. We have educated the
body to be constantly doing and achieving until a point where we believe that without doing we have
not achieved anything. Or have we questioned ourselves about what is it that we are constantly trying
to achieve, and why trying to achieve has made us become so tired and stressed. Tensions are just the
result of will and effort. We have been trained from very early on in our lives to struggle to achieve.
Our life just passes on by while we are trying to climb the stairs of achievements that take us away
from who we really are.
What are we looking for? We are all looking for “GOODNESS.” We may call this peace, love or joy
but the foundation of all those emotions is to feel good. Nobody wants to feel bad. But it seems we
can’t reach this goodness. Goodness is not to be achieved, but it is to be understood as our own true
nature. Our true identity. All that we want is to feel good and we are looking for this in the wrong
direction. The direction is not out there, it is in here and now. Goodness is not to be achieved by
any action but to be realized as our own true nature. Not doing but knowing. It is just as simple as
knowing yourself; you do not need any introductions to yourself.
Now we have to learn to let go and undo and work in the opposite direction. Undoing is not an action,
but just letting things fall or leave as we focus on the inner self, which is the goodness within. Let it all
release in Savasana. It is not a state of passivity but an alert watchfulness. Undo and relax the body
and mind from all the achievements we have and all the concepts we have built. Just remain and be.
Savasana is the entry to pranayama and pratyahara.

Contraindications
Those with back issues can do the pose with a bolster under their knees. Those with a reverse curve
in their necks should place a small rolled blanket under the neck. The body should be warm in
Savasana. If the environment is cold, cover the body with a blanket. Keep the room dark or cover the
eyes with an eye bag or bandage.

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3.1 PRANAYAMA & ITS BENEFITS

Module 3
pranayama

“Every time you take care of yourself, you’re taking care of all
of us.”
– Elena Brower

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 3.1 PRANAYAMA & ITS BENEFITS

3.1 PRANAYAMA & ITS BENEFITS

WHAT IS PRANAYAMA?
Pranayama is generally understood as yogic breathing, breath control or control over vital energy. In
Sanskrit, prana means ‘vital energy’ or ‘life force’ and ayama means ‘extension or expansion’. As
such, pranayama literally means the ‘expansion of vital energy’.
Pranayama is a process in which inhalation and exhalation take place in a stable rhythm and in
harmony, which leads the mind to a state of peace and tranquility. Based on The Yoga Sutras of Pa-
tanjali, it is the fourth stage of Ashtanga Yoga and should be practiced after mastering asana.

WHY PRACTICE PRANAYAMA?

The breath is the most vital force of the body as it affects the activities of every cell of the body
and is closely linked with the performance of the brain. The practice of pranayama, the correct
breathing technique, helps manipulate our energies, re-educate our breathing process, and helps
release tensions, which in turn develops a relaxed state of mind. It also balances our nervous system
and encourages creative thinking. In addition, by increasing the amount of oxygen to our brain it
improves mental clarity, alertness and physical well-being. If practiced along with asanas, the benefits
of pranayama are more pronounced.

The Main Benefits of Practicing Pranayama:

• Pranayama makes the body lighter
• It is the only natural way to eliminate all carbon dioxide and other used-up gases from the lungs
• Maintains good physical and mental health
• Increases life span
• Prepares one for higher yoga practices like concentration and meditation

The cells in our body need a continuous supply of oxygen as they utilize it to run the internal systems
and keep the organs in good health. In turn, they produce carbon dioxide and other used-up gases
(metabolic waste products), which must be eliminated from the body as they are considered toxins. The
process by which oxygen is taken and exchanged for carbon dioxide is known as cellular respiration.
In this process, when we inhale, air fills our lungs, and the oxygen is absorbed into the blood stream.
At the same time, carbon dioxide passes from the blood into the lungs to be expelled out of our system.
Oxygen-rich blood returns to the heart and is then pumped to all parts of the body by the hemoglobin
of the red blood cells. Pranayama purifies the entire respiratory tract, from the nasal passages to the
lungs, helping the body eliminate large quantities of carbon dioxide and other impurities as well as
providing sufficient oxygen for the proper functioning of every cell.
Most people breathe incorrectly, utilizing only a small part of their lung capacity when they breathe,
as such their breathing tends to be shallow, rapid, hasty and irregular. Poor breathing habits not
only deprive the body of oxygen and prana, but also upset our mental balance. Our state of mind is
affected by the breath and the breath is in turn affected by it. An irregular breathing pattern is a sign
of poor health. To achieve perfect health in all the dimensions, one needs to regulate the breathing
pattern.

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3.1 PRANAYAMA & ITS BENEFITS
Through observing nature, the ancient yogis and rishis also realized the impact of the breath on our
lifespan. Animals with a slow breath rate, such as tortoises, have long life spans whereas those with a
fast breathing rate, such as dogs, have short life spans. A slow breathing rate keeps the heart stronger
and healthy and deep breathing enhances the absorption of prana.
The normal breathing rate of an adult is about 18-20 times per minute, which works out to be 1,200
times per hour and 28,800 times per day. According to yoga Shastra, it is better to limit this to within
21,600 per day.
Of course, the main objective of pranayama is to maintain the proper flow of breath which ultimately
purifies our gross and subtle bodies as well as the mind, thus preparing the consciousness for the next
steps – dharana (concentration) and dhyana (meditation).

THE BEST TIME FOR PRANAYAMA PRACTICE

As recommended by the yogis, the five following times of the day, according to the position of the sun,
are beneficial for pranayama practice:
• Morning – 6am
• Noon – 12pm
• Evening – 6pm
• Midnight – 12am
• Early morning – 4am
While it may be difficult for the modern man to practice according to the aforesaid times, efforts must
still be made as regular practice of pranayama is crucial to the maintenance of good physical and
mental health.

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 3.2 IMPORTANT CONCEPTS

3.2 IMPORTANT CONCEPTS

THE THREE COMPONENTS OF PRANAYAMA
The pranayamic breath involves three basic phases of breathing: inhalation, exhalation and retention:

• Puraka is the inhalation, controlled in a yogic way

• Rechaka is the phase of exhalation, controlled in a yogic way
• Kumbhaka is the phase of retention, controlled in a yogic way

When the breath is retained inside the body after inhalation, it is known as abhyantara or antara or
purna kumbhaka. On the other hand, when the breath is retained outside the body after exhalation
it is known as bahya or shunya kumbhaka. Though the use of bahya kumbhaka is found sporadically
in some practices of pranayama, it is mainly abhyantara kumbhaka that is used in the majority of
pranayamic practices, especially when they belong to the Hatha Yoga tradition.

THE THREE MOST IMPORTANT NADIS

‘A sage is one established in that supreme seat to which the sun and moon have no access’. – Yoga
Vashishtha.
This tantric literature is filled with the description of the nadis which is the basic structure of the subtle
body.
Long before our modern knowledge of the nervous system was acquired, the ancient yogis were
aware of the flow of prana energy through channels called nadis. The nadis are not the same as
nerves, but are subtler coordinates of the physical nerves. According to the yoga manuals, there
are 72,000 nadis (others mention 350,000), among which 14 are more important, but the most
important among them are six:
Ida, pingala, sushumna, brahmani, chitrani and vijnani

Three of which play a particularly important role:

• Sushumna
• Ida
• Pingala
Sushumna: The central energy channel or nadi that runs along the spinal column from its base to the
crown of the head. The goal of preliminary breathing exercises is to open this central channel so that
both nostrils are flowing equally. Expansion of that moment is called sandhya. Then the mind enters
a joyful state in which it easily attains a deep state of blissfulness.
In meditation, the application of sushumna is of prime importance, for after applying sushumna, the
meditator will not be disturbed by noise or other disturbances from the external world, or by bubbles
of thought arising from the unconscious during meditation.

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3.2 IMPORTANT CONCEPTS
Pingala: This nadi or energy channel runs parallel to and on the right of the spinal. It terminates in
the right nostril and controls the flow of breath in the right nostril. This is equated with the male aspect
(yang) and is ascribed the color red. When this channel is active, one’s behavior is characterized by
rationality, activity and energy. It corresponds with the solar energy in the body.
Ida: This energy channel flows along the left side of the spinal cord. Ida terminates in the left nostril
and controls the flow of breath in the left nostril. It primarily controls all those activities which conserve
energy and gives a cooling effect to the body. This nadi is symbolically equated with the female aspect
(yin) and is ascribed the color blue. It corresponds with the lunar energy in the body.

THE THREE BANDHAS

a). Moola Bandha
b). Jalandhara Bandha
c). Uddiyana Bandha
These three bandhas are performed during the practice of pranayama. More will be mentioned in
the next module.

TYPES OF PRANAYAMA

1. Nadi Shodhanam
According to the great Rishi Gheranda, Nadi Shodhanam (also known as Nadi Suddhi, Anuloma
Viloma or Alternate Nostril Breathing) should be practiced religiously over a certain period of time
before practicing other pranayamas. Nadi Suddhi prepares the base (physical body) for asana practice
by cleaning out all impurities and obstructions from the body.
Technique
Sit in any steady and comfortable posture with the back straight, eyes closed and hands on knees.
With the right thumb, close the right nostril and slowly inhale through the left without making any
sound, for as long as is comfortable. After complete inhalation, close the left nostril with the ring
and little fingers and exhale very slowly through the right nostril, taking a longer period of time. The
duration of exhalation will be double that of inhalation. After complete exhalation, inhale through the
right nostril and exhale through the left. Practice this for 5–10 minutes.
Benefits
This practice purifies the entire respiratory track as it is said in yoga Shastra that Nadi Suddhi
Pranayama is to be practiced for a few weeks before all other pranayamas. If practiced with complete
regularity and dedication, it can purify all the 72,000 nadis in the subtle body within three months.

2. Ujjayi Pranayama
The word Ujjayi may be interpreted as ‘controls or victory arising from a process of expansion’. This
pranayama enhances the ventilation of the lungs, removes phlegm, calms the nerves and fills the
whole body with vitality.
Most techniques based on tantric yoga utilize this pranayama.

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Technique
Inhalation and exhalation during Ujjayi is slow and deep, and take place with partial closure of
the glottis. This produces a sobbing-like sound, but is even and continuous. During inhalation, the
incoming air is felt on the roof of the palate and is accompanied by the sobbing sound sa. During
exhalation, the outgoing air is felt on the roof of the palate and is accompanied by the aspirate sound
ha. During inhalation, the abdominal muscles are kept slightly contracted, and during exhalation, the
abdominal pressure is exerted until the breath is completely expelled.
Benefits
Tension and stress are associated with high blood pressure. Ujjayi Pranayama applies slight pressure
on the neck, which causes the body to react as though it detected high blood pressure, which reduces
pulse rate and blood pressure. One becomes physically and mentally relaxed. This is the reason why
Ujjayi is so important in many meditational practices. It induces overall relaxation, which is essential
for success in meditation. People who suffer from insomnia will also find it very useful.
In general, Ujjayi is helpful for all ailments that originate from nervousness or chronic stress.

3. Bhastrika Pranayama
The word Bhastrika means ‘bellows’. This practice is so called because air is drawn forcefully and
quickly in and out of the lungs like the bellows of a village blacksmith. The blacksmith increases the
flow of air into the fire in order to produce more heat. Bhastrika Pranayama can be said to do the
same thing; it increases the flow of air into the body which produces inner heat, both gross and subtle.
The inner fire of the mind-body is stoked. This heat burns up impurities, whether physical impurities
such as toxins, pranic blockages or mental neuroses. In this pranayama, the abdominal muscles
work like bellows. ‘Draw air in and out of your nostrils over and over again like blacksmith’s bellows.’
(Gheranda Samhita Chapter V: 74)
Technique
In this practice, the diaphragm and abdominal muscles are used as in Kapalabhati, but here both
inhalation and exhalation are vigorous and forceful. Between 7 to 21 cycles should follow each other
in quick succession.
One should breathe in and out rapidly using only the abdomen. The movement of the chest should
be minimized. The respiration must be performed by conscious and accentuated movement of the
abdomen.
Limitations
Bhastrika should not be practiced by people who suffer from high blood pressure, heart ailments,
hernia or vertigo.
Benefits
Bhastrika Pranayama brings a wide range of benefits that span the whole spectrum of the human
being:
i) Opens up the air cells of the lungs. Most people do not breathe properly – their breathing tends to
be shallow. The lungs are not fully utilized and exercised, thus the small air cells at the bottom of the
lungs tend to stay permanently closed. Mucus builds up and acts as fertile soil for the growth of germs
and disease. Also, when air cells remain permanently closed, blood is not fully oxygenated. The parts
of the lungs that are open allow the exchange of oxygen and carbon dioxide, while the closed or
blocked parts do not. The effect is decreased oxygen content in the blood. This results in decreased

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oxygenation of the body tissues and general weakness and bad breath. Opening up these cells to
fresh oxygen improves health and vitality.
ii) Purifies the lungs. This makes it a very useful technique for combating ailments such as asthma,
tuberculosis, pleurisy and bronchitis.
iii) Improves digestion. By performing this pranayama, a vigorous massage is given to the digestive
system; this removes physical impurities by increasing the metabolic rate and increasing blood
circulation. This also leads to better all around health. Bhastrika is therefore a first rate technique for
purifying the blood, improving skin complexion and removing boils, pimples, etc.
iv) Increases the flow of prana throughout the whole pranic body, which helps to induce good health
and remove disease at more subtle levels. The pranic body is recharged.

4. Kapalabhati
According to an ancient text known as Gheranda Samhita, Kapalabhati is not a pranayama but a
cleansing practice.
Kapalabhati literally means ‘the practice that makes the forehead and entire face lustrous’. It helps
clean the sinuses and all other respiratory passages, and stimulates the abdominal muscles and
digestive organs. A sense of exhilaration is experienced with this practice.
According to the Hatha Yoga Pradipika: ‘Inhalation and exhalation should be done quickly like a
blacksmith’s bellows. This is the very renowned practice of Kapalabhati which removes diseases
caused by excessive mucus in the body’. (Ch II: 35)
Limitations
Kapalabhati should not be done by those who suffer from ailments such as high blood pressure,
vertigo, hernia and heart problems.
Benefits
The benefits are very similar to Bhastrika Pranayama. Briefly, the main benefits are as follows:
i) Massages and improves the functioning of the digestive system.
ii) Clears the frontal lobe of the brain by speeding up blood flow. At a more subtle level, it also
stimulates pranic flow in the same region.
iii) Cleans out the lungs. It improves the elasticity of the lungs, making oxygen and carbon dioxide
exchange more efficient. It should definitely be practiced by those who suffer from respiratory ailments
such as bronchitis, tuberculosis, etc. Those who suffer from asthma and emphysema will utilize forceful
exhalation to expel air from the lungs. This tends to induce severe muscular tiredness. Kapalabhati,
practiced at times other than during an attack, may be useful in strengthening respiratory muscles as
well as improving the general tone of the lungs.
iv) Alertness. Kapalabhati wakes up the mind. So, if you have a lot of mental work to complete, yet
feel tired, we suggest that you energize the mind with a few rounds of Kapalabhati.

5. Sheetali Pranayama
The Sanskrit word ‘sheetali’ means ‘cooling’ or ‘relaxing’. This type of pranayama cools the body and
relaxes the mind. In English it is usually called ‘the cooling pranayama’ or ‘cooling breath’.
This practice is briefly described in various Hatha Yoga Scriptures. The Hatha Yoga Pradipika states:

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‘Those who are wise should inhale through the mouth and then exhale through slowly, through the
nose.’ (Chapter 3: 57).
No other practical details are given. Benefits are briefly mentioned in the following verse: ‘Sheetali
Pranayama alleviates diseases of the spleen and other large organs of the body, and helps to remove
fever, hunger, thirst and bilious problems. Furthermore, it helps to eradicate all poisons from the
body’. (Hatha Yoga Pradipika 3:58)

Technique
Sit in a comfortable meditative asana. Hold the back straight and the head upright, but without strain.
During inhalation, the tongue has to be rolled as described below.
Roll the tongue so that both sides curl upwards and inwards, with the edges almost meeting each
other. Needless to say, the teeth should be separated. The end of the tongue should protrude outside
the mouth, but without strain. The rolled tongue forms a tube through which one inhales.
Close the eyes and relax the whole body, roll the tongue. Slowly inhale through the tube-like tongue.
Breathe in deeply, but without strain. Then hold the breath. Withdraw the tongue and close the mouth.
Do Jalandhara Bandha.
After a few seconds, release Jalandhara Bandha. Exhale slowly through the nose. Be aware of the
breath.

6. Sheetakari Pranayama (Hissing Breath)

The sound ‘shee’ or ‘sheet’ is made during inhalation in this practice. The Sanskrit word ‘kari’ means
‘that which produces’. Therefore sheetakari can be translated as ‘the pranayama that produces the
sound shee’. In English the practice is called ‘the Hissing Breath’.
This practice is mentioned in the Hatha Yoga Pradipika, which states ‘Make the sound “shee” while
breathing through the mouth. By doing this practice one will become like kamadeva (Cupid, the god
of love)’. (3:54)

Shape of the mouth

Press the lower and upper teeth together. Separate the lips as much as is comfortable. Fold the tongue
backward into Khechari Mudra, so that the lower surface gently presses the upper palate.

Technique
Sit in a comfortable posture. Close the eyes. Shape the mouth as described above. Breathe in slowly
and deeply. At the end of inhalation close the mouth, keeping the tongue in Khechari Mudra. Hold the
breath and do Jalandhara Bandha for a few seconds. Then release the bandha, and raise the head.
Slowly breathe out through the nose.

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7. Bhramari
In Sanskrit, Bhramari means ‘bee’, and the sound produced during exhalation in this practice sounds
like the humming of a bee.
Technique
Sit in any steady and comfortable posture with back straight, eyes closed and hands on knees. Close
both the ears with the thumbs, place both the index fingers on eyebrows and place the middle, ring
and little fingers on both the eyes very gently. Inhale through both nostrils as much as you can, hold
the breath for as long as is comfortable and then exhale through the nostrils very slowly, producing
an ‘OM’ sound with the mouth closed. This sound will create a vibration inside the head and after a
few days, it will descend to all the parts of the body. Repeat 10– 15 times at a stretch.

Benefits
This practice controls body heat and is beneficial for eye, ear, nose and throat diseases. Gaining
success in Bhramari Kumbhaka will help the yoga student gain success in samadhi.

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Module 4
MUDRA
(Bandha & Kriya)

“Be congruent, be authentic, be your true self.”

– Mahatma Gandhi

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4.1 WHAT ARE MUDRA, BANDHA, KRIYA?

WHAT IS MUDRA?
Mudra means ‘gesture’, and it can be described as a psychic gesture. Mudras are physical positionings
of the body that have a profound influence on the energetic system of the subtle body. It can be a
simple hand position or can be applied while practicing asanas for example Ashwini Mudra during
headstand. Mudra is an essential component of Kriya Yoga.
Mudras can be categorized into the following groups:
Hasta – Hand mudras, such as Gyana Mudra, Chin Mudra
Mana – Head mudras, such as Khechari Mudra
Kaya – Postural mudras, such as Yoga Mudra, Viparita Karani Mudra
Adhara – Perineal mudras such as Ashwini Mudra

Hridaya Mudra
This mudra or hand gesture was developed to activate the heart and rejuvenate energy from the
heart. When you do this, you nourish the whole body via the heart. Sit in easy pose.
• Relax and center yourself.
• Tip of index fingers on root of the thumbs.
• Middle and ring finger against the tip of the thumbs.
• Your pinky finger will be sticking up.
As you inhale and exhale, imagine that you’re sending the energy to the heart. You can just sit and
meditate like this or you can chant “OM.” You can do this for as little as you want but it’s best to make
this a 30-45 minute meditation.

Namaskar Mudra
In Sanskrit, Namaskar means salutation. It’s a way we can salute gods or elders. The science behind
it is when we put our palms together, we create a high vibration and create positive energy. It has
soothing benefits that gets rid of ego and shallow thoughts. When you do the Namaskar Mudra, you
are respecting the divine power within yourself. You’ll feel peaceful afterwards and it’s also said that
spiritual growth is enhanced through this mudra.
• Keep your hands at heart level.
• Bring your hands to prayer.
• All fingertips should touch the other corresponding fingertips (left pinky touching right pinky
etc).
• There will naturally be hollow space between your palms but this is what you want.
• Pay attention to your hands and how it feels to take on this mudra.
• Be aware of your hands and your body.
• Have your mindset on humbleness and gratitude.
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This is often practiced during various parts of your yoga practice. When you do it, take a moment to
feel the sensations and really be at peace in the moment. Honor yourself and whatever deity or god
you look up to.

Shankh Mudra
This mudra represents a conch shell and this is ultimately what it looks like. It is traditionally used for
Hindu ritual purification ceremonies. It is said to get rid of spiritual and physical impurities. As you
fold your hands to create the shape of a conch shell, you want to do so deliberately and with grace.
Go into it with a very peaceful mind. The position will invoke this but do your part as well.
• Sit in easy pose or anywhere you’ll be comfortable. Your feet should be flat against the earth.
• Take some nice breaths to center yourself.
• Bring your arms up with your elbows bent, bringing hands to the front of your heart.
• Take hold of the left thumb with the fingers of your right hand. The thumb should be held free.
• Bring the tip of your right thumb to the left middle finger tip.
• Your left fingers should stay extended against the back of the right hand fingers.
• Keep the elbows against your sides.
• You’ll see that you’ve created the shape of a conch shell.
• Hold your hands over the heart and just under your throat.
• You can hold onto this mudra the whole time you’re meditating.

How long you hold this mudra doesn’t matter. Just do so with great peace as you sit.

Linga Mudra
The Linga Mudra helps to increase the fire element (through the thumb). The ‘Gesture of Fire’ as it’s
called will increase the heat in your body when you do it. It looks like the male genitals, which is where
it gets its name from. It is a symbol for masculine energy. If you want to get your body warm quickly,
this is an excellent mudra to try.
Your hands will go in a Venus Lock variation, which is when you intertwine your fingers but there’s a
twist where one thumb sticks through and up.
• Start with your hands on your lap.
• Bring your hands together and intertwine fingers.
• You want the right pinky finger to be the lowest finger.
• The left thumb should come onto the upper hand.
• Knuckles facing outwards.
• The right-hand thumb should be erect with the left thumb and index fingers surrounding it.

Focus on eliminating thoughts going on in your mind. Remain concentrated. You can chant OM to
stay even more focused on the moment.

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Prana Mudra
Prana is our life force. This particular mudra is said to be one of the most efficient ones to turn on
energy in the body. It brings the root chakra to like through vibration and heat. This helps to wake up
the body. This type of energy will wake up all your organs. The mudra also links you closely to your
heart and soul.
• Bring the tip of the ring and pinky finger to the tip of the thumb.
• Your other fingers should be extended straight out.
• You can sit and meditate for a long time just in this mudra and remaining still.
• Take deep breaths or chant ‘So Hum.’
If you focus enough while doing this mudra, you may feel the sensation that you’re floating and in a
different dimension within yourself.

Surya Mudra
Surya is said to be the hand gesture that can help you lose weight. When you practice this mudra,
you enhance the functioning of abdominal organs. The Surya Mudra is a method that helps you to
redirect sun energy. Surya, means ‘sun.’ When we do the mudra, we represent energy our body gets
through the power of the sun.
• Bend your ring fingers so the tip touches the base of the thumb.
• Press the ring finger with your thumb where your ring finger crease is.
• This leaves three of your fingers loose. They should be stretch out and straight throughout the
time you’re holding the mudra.
• Hold your hands over your knees.
• Go into meditation.

Apana Mudra
The Apana Mudra is important for enabling the Apana Vata. This is part of Ayurveda and is a part of
having healthy energy centers in the body. This particular mudra is responsible for eliminating toxins
in the colon and urinary bladder. It is a deeply purifying and cleansing practice for the energy in your
body also.
• Start in a seated position or even do this while you’re walking. Connecting the fingers in this
way gives you immediate mental detox.
• Bring the tips of your ring and middle finger to tip of your thumb.
• Hold the pink and index finger gently stretch and straight the whole time.

Bhairava mudra
This mudra represents Bhairava, which is the Hindu deity that governs annihilation. It is the manifestation
of Shiva the Destroyer. What we are destroying here is the ego. The ego mind is the cause of all
suffering and prevents us from living in our highest self. You can use this mudra with many exercises
you do. You can use it while you’re chanting or just sitting in silent contemplation. It will give you a
genuine sense of peace and make you feel as though you are expanded.

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• Bring the left hand down in front of your sacral chakra with palms facing up.
• Bring the right hand over with palms facing up as well.
• It’s also possible to have the left hand over the right.
• Relax your arms and shoulders and fall into this position.

Aakash Mudra
Aakash is the Ether or the space that surrounds us. It plays a role in the five elements and is where
form from life lives. For us humans, this is the body we are in. The fingers we use represent this ether
or space. We only use the middle finger, which connects with the thumb. This helps to make the space
bigger within our human body. It has been known to heal ailments that can occur when we have a
decreased space in our body. It also helps to quiet the mind when we meditation.
• Sit in a cross-legged position.
• Bring the tip of the middle finger to the tip of the thumb.
• The other fingers are stretched out gently and straight.
• Close your eyes and feel the expansiveness of yourself in this pose.

Gyan Mudra
This is a commonly used mudra that is incorporated into many different chants and practices with
various yogic disciplines. It is powerful and has brought peace and calm into many people’s lives over
the thousands of years it’s been used. It is used to stimulate the root chakra, which helps you to feel
happier and reduces stress. The fingers involved relates it to knowledge and expansion of the mind. It
is a very calming practice and makes you feel more spiritually open. This makes it a great mudra for
when you’re sitting in meditation.
• Sit in easy pose and find your center.
• Bring the tip of your index finger gently to the tip of your thumb.
• Bring your hands to rest near your knees.
• The other fingers should be gently stretched out and straight.

WHAT IS BANDHA?
The word bandha means ‘to hold, tighten or lock’ and this exactly describes the physical action
necessary to perform these practices. Specific parts of the body are contracted. The physical contraction
or lock has an extensive influence on the psychic body. The whole body and mind is tranquilized and
made receptive to higher states of awareness by channeling the flow of prana into the sushumna nadi.
There are three types of bandhas: Jalandhara, Moola and Uddiyana. When we apply all three
together the it’s called Maha Bandhas. Traditionally, bandhas were part of mudras. Bandhas may be
practiced on their own or combined with mudra and pranayama practices.

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WHAT IS KRIYA?
Kriya means ‘action’. Kriya is a yogic technique which involves the cleansing actions of the body. The
objective of kriya is to achieve physical and mental purification and balance so as to prepare one to
progress safely and successfully along the spiritual path.

Kriyas can be grouped into the following six types, otherwise known as the shatkarmas:
1. Neti: The process of cleansing and purifying the nasal passages such as Jala Neti and Sutra Neti
2. Dhauti: A series of cleansing techniques, which includes internal cleansing, head cleansing and
thoracic cleansing, such as Agnisar Kriya
3. Nauli: Techniques for massaging and strengthening the abdominal organs
4. Basti: Techniques for washing and toning the large intestines
5. Kapalabhati: Shining skull breathing technique
6. Tratak: The practice of intense gazing to develop concentration

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4.2 SOME BENEFICIAL PRACTICES

According to yoga Shastras, there are many mudras, bandhas and kriyas. However, only some are
effective for the human body in terms of achieving physical and mental well-being and curing diseases.
Some of these are described below. They should always be performed with guidance.

1). JALANDHARA BANDHA

‘Jalan’ means ‘net’ and ‘dhara’ means ‘stream’, and so Jalandhara Bandha is the lock that controls
the network of nadis in the neck. It is also commonly known as the ‘throat lock’. In Jalandhara
Bandha, the neck and throat are contracted by placing the chin on the chest in the notch between the
collar bones while sitting in any meditative posture with the hands on knees.
Technique
Inhale through both nostrils and then hold the breath while placing the chin on the chest. Continue to
hold for a few seconds before exhaling and lifting the head to upright position.
Benefits
This practice regulates the flow of blood and ‘prana’ to the heart, the glands of neck and head, along
with brain. All diseases related with the glands of throat like tonsil, thyroid and parathyroid, pharynx
and larynx are removed through regular practice.

2). MOOLA BANDHA

The Sanskrit word ‘moola’ means root and ‘bandha’ means lock. Here, the word ‘moola’ refers to the
Mooladhara Chakra and also to the root of the spine, the perineum.
Technique
Sit comfortably in any meditative posture with the back and head kept straight, hands on knees and
eyes closed. Concentrate on the genital organs and exhale by squeezing the abdominal muscles
and contracting the pelvic diaphragm and the muscles of the urogenital triangle, which involve the
muscles associated with the genitals and urethra, pulling this area upward (as if pulling the genital
organ towards the naval). Hold the breath along with the contracted muscles for as long as you can.
Then slowly release the contraction with slow inhalation. Do this 10 to 20 times in the initial stage.
Increase the number of repetitions after a few weeks of practice.
Benefits
This practice helps keep the genital organs healthy and cures all types of menstrual problems,
constipation and piles. Blood supply to the pelvic region is improved, therefore the nerves are
stimulated. This helps to revitalize the organs in that region.
It helps to awaken the Mooladhara Chakra and arouse the kundalini energy, by directing prana in
the lower region upwards. It also helps to transmute sexual energy.

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3). UDDIYANA BANDHA

The Sanskrit word ‘uddiyana’ means ‘to raise up’ or ‘to fly upwards’. The word bandha means to
‘hold’, ‘tighten’ or ‘lock’. This bandha gets its name from the body causing the diaphragm to rise
towards the chest. Another reason for this name is that the lock helps direct prana into the sushumna
nadi so that it flows upwards towards the sahasrara.
Technique
Sit in any meditational asana with the knees flat on the ground. Place the palms on the knees. It is
important to allow the arms to apply pressure in the final pose. Close the eyes. Relax the whole body,
and exhale as deeply as possible by accentuating the contraction of the abdominal muscles and the
chest; the lungs should be emptied as much as possible. Hold the breath outside. Do Jalandhara
Bandha.
Then try to take a false inhalation (i.e. expand the chest as though you are breathing in but without
actually allowing air to enter the lungs).
This mock inhalation will automatically raise the diaphragm and enable the abdomen to become
concave in shape, being raised upwards and inwards.
There is no need to contract the abdominal muscles; in fact they should remain passive at his stage.
In this position the palms are pressed firmly against the knees and the arms straightened. This is the
final position. Stay in the final pose for a comfortable length of time while holding the breath out.
Then slowly relax the chest, that is, release the false inhalation. This will automatically allow the
abdomen to reassume its normal shape. Then release Jalandhara Bandha and bend the arms. Inhale
slowly. This is one round. Repeat the process when breathing has returned to normal. Do not strain
under any circumstances.
The best time to do Uddiyana Bandha in your practice is in the morning, after asanas and pranayama
and before meditational practice and breakfast. Uddiyana can also be combined with pranayama
and mudras.

Limitations
People who suffer from high blood pressure, heart problems, peptic or duodenal ulcers, colitis and
others serious abdominal problems should not practice this.
Pregnant women should not do this practice, though they may perform it after childbirth to strengthen
the abdominal wall and reshape the abdominal area in general.
Benefits
This practice massages and tones the abdominal muscles, stimulates the associated nerves, strengthens
the abdominal organs, increases digestive fire, and removes constipation, indigestion and diabetes. It
also helps in cases of enlarged liver and spleen, depression, dullness and lethargy.

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4). BANDHA-THROY-YOGA
Bandha-Throy-Yoga combines the practice of all three bandhas at the same time. One should master
the individual bandhas first before practicing this.
Benefits
All the benefits of the three bandhas.
Technique
After complete exhalation, one should perform Jalandhara Bandha by placing the chin on the chest
and then pulling the abdominal muscles towards the spine and pulling up the ‘root’. The entire lower
abdominal area between the anus and the navel should be contracted, pulled back to the spine and
also lifted upwards to the diaphragm.

5). AGNISAR DHAUTI

Before practicing Agnisar Dhauti, one should first master Uddiyana Bandha.
Technique
Begin in any sitting or standing posture. Perform Uddiyana Bandha and pull the abdominal wall
repeatedly towards spine as many times as you can. Take a rest for a few seconds and then repeat.
According to one’s ability, one should be able to pull the abdominal wall 10 to 50 times following a
single exhalation.
Benefits
This practice improves blood circulation to the entire abdominal area, strengthening all the organs
inside the abdominal cavity as well as those in the trunk area.

6). NAULI
Nauli is one of the six main groups of shatkarmas or cleansing techniques, it is a technique of
massaging the entire abdomen and stomach by contracting and rolling the abdominal muscles
(specifically the rectus abdominis). It is very beneficial for the health of the digestive system and in fact
the health of the whole body. Of all yogic practices, nauli gives the most profound massage to the
inner organs.

Technique
The characteristic feature of nauli is the isolation and manipulation of the right and the left abdominal
recti muscles. Uddiyana is a basic technique required for nauli. One who is able to maintain Uddiyana
for 15 to 20 seconds, can perform nauli perfectly.
Nauli Chalan
When one gets full control over the static aspect of nauli (i.e. dakshin, vama and madhyama nauli),
one can proceed to nauli chalan. Roll the recti muscles clockwise or anticlockwise several times. The
whole sequence of rotation is gone through in quick succession, without any discomfort, pain or strain
at any stage. The whole manipulation is continued till one strongly desires to breathe in. In fact, it is
not a rotation or rolling as we often say, but rather it is the alternate isolation of these three nauli one
after the other that make it appear as if the abdomen is moving from right to left or left to right.

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Benefits
Nauli improves digestion, reducing constipation and malfunction. Improving the digestive organs
therefore improves the function of the pancreas and alleviates diabetes. Blood circulation is improved
and vitality throughout the body is increased. It harmonizes the functions of the solar plexus and the
adrenal glands. Nauli also influences the Manipura Chakra and helps remove energy flow blockages,
improving energy and mental clarity.

8). TRATAKA
Trataka is one of the six cleansing processes (kriyas) of Hatha Yoga. It is performed with the eyes.
Traditionally there are three types of trataka to practice.
Techniques
Trataka is done preferably in Padmasana (lotus posture) on the ground. It can also be done in
Sukhasana but with a straight back. A ghee lamp is placed at eye level and at about one meter’s
distance away. Now, with a relaxed mind, one should gaze at the brightest portion of the flame,
without blinking, until tears appear in the eyes and roll down the cheeks. This is the endpoint of
trataka and the eyes are gently closed. The practitioner sits quietly for 3 to 5 minutes and then slowly
opens his or her eyes. If required, one may repeat the technique again. It is recommended that
practitioners wash their faces with a splash of water to clean their eyes. The duration of trataka from
beginning to the appearance of tears varies from person to person. It also depends on whether the
individual is in a relaxed state or tense condition. Tense practitioners may take more time to finish. In
normal individuals, trataka is generally finished within 3 to 5 minutes. Some individuals have been
observed to take even more than 12 minutes.
Benefits
Hatha Yoga mentions that by performing trataka regularly, eye disorders are cured and the lethargy
is overcome. Such regular practice of trataka facilitates the practice of Shambhavi Mudra and the
practitioner acquires great vision. This description from Gheranda Samhita (I:53) indicates that trataka
is closely concerned with the training of the nervous system in a particular direction. Mental tensions
are also reduced after the practice of trataka and one feels very calm and quiet. Sleep patterns are
improved within a few days of practicing trataka. The period of elimination of emotional tension as
well as the magnitude of relaxation depends upon the basic nature and composition of the person.
Sincere and persistent practice of trataka is mandatory for those who want to learn hypnosis.

Anatomy is the science concerned with the structure of a living organism. Physiology is concerned with
the normal function of the organism and its parts.

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Module 5
ANATOMY & PHYSIOLOGY & THE
EFFECTS OF YOGIC
(Practices on the Human Systems)

“Eat like you love yourself. Move like you love yourself. Speak
like you love yourself. Act like you love yourself.”
– Tara Stiles

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5.1 THE DIGESTIVE SYSTEM

What Is the Digestive System & What Does It Do?
Every morsel of food we eat has to be broken down into nutrients that can be absorbed by the body,
which is why it takes hours to fully digest food. In humans, protein must be broken down into amino
acids, starches into simple sugars, and fats into fatty acids and glycerol. The water in our food and
drink is also absorbed into the bloodstream to provide the body with the fluid it needs.

The digestive system is made up of the alimentary canal and the other abdominal organs that play a
part in digestion, such as the liver and pancreas. The alimentary canal (also called the digestive tract)
is the long tube of organs — including the esophagus, the stomach and the intestines — that runs
from the mouth to the anus. An adult’s digestive tract is about 30 feet long.

Digestion Begins in the Mouth

The process of digestion starts well before food reaches the stomach. When we see, smell, taste or
even imagine a tasty snack, our salivary glands, which are located under the tongue and near the
lower jaw, begin producing saliva. This flow of saliva is set in motion by a brain reflex that’s triggered
when we sense food or even think about eating. In response to this sensory stimulation, the brain
sends impulses through the nerves that control the salivary glands, telling them to prepare for a meal.
As the teeth tear and chop the food, saliva moistens it for easy swallowing. A digestive enzyme called
amylase (pronounced: ah-meh-lace), which is found in saliva, starts to break down some of the
carbohydrates (starches and sugars) in the food even before it leaves the mouth.

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On the Way Down

Swallowing, which is accomplished by muscle movements in the tongue and mouth, moves the
food into the throat, or pharynx. The pharynx (pronounced: fair-inks), a passageway for food and
air, is about 5 inches long. A flexible flap of tissue called the epiglottis (pronounced: ep-ih-glah-
tus) reflexively closes over the windpipe when we swallow, to prevent choking. If you’ve ever drunk
something too fast, started to cough, and heard someone say that your drink ‘went down the wrong
way’, that person meant that it went down your windpipe by mistake. This happens when the epiglottis
doesn’t have enough time to flop down, and you cough involuntarily (without thinking about it) to
clear your windpipe.
From the throat, food travels down a muscular tube in the chest called the esophagus (pronounced:
ih-sah-fuh-gus) which is like a stretchy pipe that’s about 10 inches (25 centimeters) long. Waves
of muscle contractions called peristalsis (pronounced: per-uh-stall-sus) force food down through
the esophagus to the stomach. A person normally isn’t aware of the movements of the esophagus,
stomach and intestines that take place as food passes through the digestive tract. At the end of the
esophagus, a muscular ring called the sphincter (pronounced: sfink-ter) allows food to enter the
stomach and then squeezes shut to keep food or fluid from flowing back up into the esophagus.

See You in the Stomach

Your stomach, which is attached to the end of the esophagus, is a stretchy sack shaped like the letter
J. It has three important jobs:
1. To store the food you’ve eaten
2. To break down food into a liquidy mixture
3. To slowly empty that liquidly mixture into the small intestine
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The stomach churns and mixes the food with acids and enzymes, breaking it into much smaller,
more digestible pieces. It does this with help from the strong muscles in the walls of the stomach and
gastric (say: gas-trike) juices that also come from the stomach walls. In addition to breaking down
food, gastric juices also help kill bacteria that might be in the ingested food. An acidic environment is
needed for the digestion that takes place in the stomach. Glands in the stomach lining produce about
three quarts of these digestive juices each day.
Most substances in the food we eat need further digestion and must travel into the intestine before
being absorbed. When it’s empty, an adult’s stomach has the volume of one fifth of a cup, but it can
expand to hold more than eight cups of food after a large meal.
By the time food is ready to leave the stomach, it has been processed into a thick liquid called chyme
(pronounced: kime). A walnut-sized muscular tube at the outlet of the stomach called the pylorus
(pronounced: py-lore-us) keeps chyme in the stomach until it reaches the right consistency to pass into
the small intestine. Chyme is then squirted down into the small intestine, where the digestion of food
continues so that the body can absorb the nutrients into the bloodstream.

The Small Intestine: 22 Feet Isn’t Small at All

The small intestine (pronounced: in-tes-tin) is a long tube that’s about 1½ inches to 2 inches (about
3.5 to 5 centimeters) in diameter and is packed beneath your stomach. If you stretched out an adult’s
small intestine, it would be about 22 feet long (6.7 meters) — that’s like 22 notebooks lined up end
to end, all in a row!
The small intestine breaks down the food mixture even more so your body can absorb all the vitamins,
minerals, proteins, carbohydrates and fats. If your food is full of proteins — and a little fat — the small
intestine can help extract them with a little help from three friends: the pancreas (pronounced: pan-
kree-us), liver, and gallbladder.
Those organs send different juices to the first part of the small intestine. These juices help to digest
food and allow the body to absorb nutrients.
Your food may spend as long as 4 hours in the small intestine and will become a very thin, watery
mixture. It’s time well spent because, at the end of the journey, the nutrients from your food can pass
through the intestine into the blood.
Next stop for these nutrients: the liver! Leftover waste — remnants of the food that your body can’t
use — goes on into to the large intestine.
The small intestine is made up of three parts:
i) The duodenum (pronounced: due-uh-dee-num), the C-shaped first part
ii) The jejunum (pronounced: jih-ju-num), the coiled midsection
iii) The ileum (pronounced: ih-lee-um) the final section that leads into the large intestine
The inner wall of the small intestine is covered with millions of microscopic, finger-like projections
called villi (pronounced: vih-lie). The villi are the vehicles through which nutrients can be absorbed
into the body.

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Other Digestive Organs – Liver, Gallbladder & Pancreas

The liver (located under the rib cage in the right upper part of the abdomen), the gallbladder (hidden
just below the liver), and the pancreas (beneath the stomach) are not part of the alimentary canal, but
these organs are still important for healthy digestion.

The pancreas produces enzymes that help digest proteins, fats and carbohydrates. It also makes a
substance that neutralizes stomach acid. The nutrient-rich blood goes directly to the liver for processing.

The liver filters out harmful substances and waste, turning some of the waste into more bile, which
helps the body absorb fat. Bile is stored in the gallbladder until it is needed. The liver even helps figure
out how many nutrients will go to the rest of the body and how many will stay behind in storage.
For example, the liver stores certain vitamins and a type of sugar your body uses for energy. These

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enzymes and bile travel through special channels (called ducts) directly into the small intestine, where
they help break down food.
The liver also plays a major role in the handling and processing of nutrients. These nutrients are
carried to the liver in the blood from the small intestine.

The Large Intestine

From the small intestine, food that has not been digested (and some water) travels to the large intestine
through a valve that prevents food from returning to the small intestine. By the time food reaches the
large intestine, the work of absorbing nutrients is nearly finished. The large intestine’s main function
is to remove water from the undigested matter and form solid waste that can be excreted.
At 3 or 4 inches (about 7 to 10 centimeters) in diameter, the large intestine is thicker than the small
intestine and almost the last stop on the digestive tract. Like the small intestine, it is packed into the
body, and would measure 5 feet (about 1.5 meters) long if you spread it out.
As mentioned, after most of the nutrients are removed from the food mixture there is waste left over
— stuff your body can’t use. This stuff needs to be passed out of the body.
Before it goes, it passes through the part of the large intestine called the colon (pronounced: coe-lun),
which is where the body gets its last chance to absorb the water and some minerals into the blood. As
the water leaves the waste product, what’s left gets harder and harder as it keeps moving along, until
it becomes a solid matter (also called stool or a bowel movement).
The large intestine pushes this into the rectum (pronounced: rek-tum), the very last stop in the digestive
tract. The solid waste stays here until you are ready to use the toilet. When you go, you are getting rid
of this solid waste by pushing it through the anus (pronounced: ay-nus).

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The large intestine is made up of three parts:
1. The cecum (pronounced: see-kum) is a pouch at the beginning of the large intestine that joins the
small intestine to the large intestine. This transition area allows food to travel from the small intestine
to the large intestine.
2. The appendix (pronounced: uh-pen-dix), a small, hollow, finger-like pouch, hangs off the cecum.
Doctors believe the appendix is left over from a previous time in human evolution. It no longer
appears to be useful to the digestive process though it can cause big problems if it gets infected and
needs to be removed.
3. The colon extends from the cecum up the right side of the abdomen, across the upper abdomen,
and then down the left side of the abdomen, finally connecting to the rectum. The colon has four
parts: the ascending colon and transverse colon, which absorb water and salts; and the descending
and sigmoid colons, which hold the resulting waste and gas. Bacteria in the colon help to digest the
remaining food products.
a) The Ascending Colon: The ascending colon is on the right side of the abdomen, which starts
from the cecum to the liver (hepatic flexure).
b) The Transverse Colon: The transverse colon starts from the hepatic flexure (the turn of the
colon by the liver) to the splenic flexure (the turn of the colon by the spleen).
c) The Descending Colon: The descending colon starts from the splenic flexure to the beginning
of the sigmoid colon.
d) The Sigmoid Colon: The sigmoid colon starts after the descending colon and before the rectum.
4. The rectum is where feces are stored until they leave the digestive system through the anus as bowel
movement.
About 2 quarts (1.9 liters) of food and liquid pass through your body each day. They can stay for
several days in your bowels, where your body absorbs water and salts. As water is absorbed, the
digested food gets more solid and becomes solid matter called stool.

The process of metabolism

Foods are first digested, then absorbed and are finally metabolized. Metabolism is the actual utilization
of the food by the body cells.
In this way, the process of metabolism is really a balancing act involving two kinds of activities that
go on at the same time – the building up of body tissues and energy stores and the breaking down of
body tissues and energy stores to generate more fuel for body functions.

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The spleen is an organ above your stomach and under your ribs on your left side. It lies beneath the
9th to the 12th thoracic ribs. It is about as big as your fist. It is a part of your lymphatic system. The
lymphatic system helps keep bodily fluid levels in balance and defends the body against infections.
It is made up of a network of lymphatic vessels that carry lymph — a clear, watery fluid that contains
protein molecules, salts, glucose, urea and other substances — throughout the body. The spleen
contributes to the production and storage of blood cells. It produces and stores white blood cells to
destroy and recycle old red blood cells. Another important function of the spleen is to help the body
fight off infection by acting as part of the immune system. When germs or bacteria are detected in
the blood stream, the spleen works along with lymph nodes to produce an army of cells to defend the
body against the invader. These cells are made specifically for defending the body against any type
of bacteria or germ that is detected, and they are then released into the blood stream to attack and
kill the invader.
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The kidneys are located just under the rib cage in the back, one on each side. The right kidney is
located below the liver, therefore it is a little lower than the one on the left. Its function is to filter waste
materials out of the blood to be passed out of the body as urine. It regulates blood pressure and the
levels of water and salts.
Each adult kidney is about 5 inches (127 millimeters) long, 3 inches (76 millimeters) wide and 1 inch
(25 millimeters) thick. Each has an outer layer called the cortex, which contains the filtering units.
The center part of the kidney is the medulla (pronounced: muh-duh-luh). A layer of fat surrounds the
kidneys to cushion and help hold them in place. Every minute, more than 1 quart (about 1 liter) of
blood passes through the kidneys, adding up to about 425 gallons (1,609 liters) of blood each day.
About a quarter of our blood is in our kidneys at any one time, and the kidneys cleanse all of the
blood in the body about every 50 minutes. In addition to filtering blood, producing urine and ensuring
that body tissues receive enough water, the kidneys also regulate blood pressure and the level of vital
salts in the blood. They also secrete a hormone called erythropoietin (pronounced: eh-rith-ro-po-uh-
ten), which stimulates and controls the body’s red blood cell production (red blood cells carry oxygen
throughout the body).

The Urinary Bladder is a hollow, muscular, balloon shaped organ that lies in your pelvis. It is part of
your urinary tract, along with your kidneys, ureters and urethra. Urine enters into the kidneys through
the ureters and stores it until it is full enough to empty out through the urethra. The bladder swells into
a round shape when it is full and gets smaller when empty. If the urinary system is healthy, the average
adult bladder holds about 2 cups of urine for 2 to 5 hours.

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THE EFFECTS OF YOGIC PRACTICES ON THE DIGESTIVE SYSTEM

INVERTED POSTURES
The oral and pharyngeal cavities are benefited by the increase in blood supply. The tongue, salivary glands
and mucus membrane are bathed in fresh blood. In inverted poses, the internal organs are massaged.
The constant strain on the digestive organs is reversed and fresh blood circulates around the abdominal
organs, and they get relief from congestion. Fresh blood reaches the villi of the intestine. Hence, food
absorption is better. The nerves of the abdominal organs get relief from the erect posture, and feel light
and refreshed after inversions.

FORWARD BENDS
The quieting of the senses soothes the salivary glands. Forward bends are soothing because of flexion of
the abdominal organs, which are compressed and massaged. This improves their digestive, absorptive
and excretory functions. These asanas help massage the colon, thus properly eliminating waste matter.
The simulative effect of compression increases gastric acidity. This arouses appetite and hunger as the
vagus nerve is massaged.

SEATED ASANAS
Supta Virasana gives relief to patients suffering from dyspepsia and peptic disorders.
In Baddha Padmasana and other postures where the pressure of the heels is on the nerve plexuses, the
functions of the abdominal organs are improved. In seated postures, the abdominal organs are contracted
and thus function better due to the massage given to them.

TWISTING POSTURES
Twisting postures improve blood circulation in the pelvic and abdominal organs by alternately squeezing
and rinsing them. While one side of the abdominal organs is squeezed, the other side is rinsed with blood.
Stomach disorders like dyspepsia and constipation are relieved.
The stomach, ileum and colon are massaged; this improves digestion. One of the best effects of asanas
is that of the twisting poses on the gastrointestinal tract. The gall bladder is squeezed, thus ensuring better
fat digestion.
Intestinal villi function is stimulated. Due to the softness of the cells, water regulation of the colonic contents
is good, even in old age.

BACKBENDS
Due to the stretch of the vagus nerve (in lay terms, the vagas nerve helps to balance the levels of
stomach acid), acidity decreases and dyspepsia is relieved. Backbends reduce excess hunger. The liver,
gall bladder and pancreas get a better supply of blood so digestion and absorption are maintained.

THE EFFECTS OF NAULI

Nauli is an excellent exercise for the digestive organs. It maintains the optimum tone of the abdominal recti
muscles by their repeated contraction and relaxation.
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5.2 THE ENDOCRINE SYSTEM

There are seven endocrine glands in the body. They pass their secretions directly into the blood stream
without the help of ducts; hence they are called ductless glands.
These glands are
1. The pituitary gland 4. The adrenal gland 6. The pineal gland
2. The thyroid gland 5. The islets of Langerhans in 7. The testes and the ovaries
the pancreas
3. The parathyroid glands

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THE PITUITARY GLAND

The pituitary gland is about the size of a pea and sits in a small, bony cavity (sella turcica) at the
base of the brain. It is also known as the master gland. The pituitary gland secretes hormones that
stimulate the other endocrine glands. Located at the base of the brain, it is functionally linked to the
hypothalamus (the main link between the endocrine and nervous systems). The tiny pituitary is divided
into two parts: the anterior lobe and the posterior lobe. The anterior lobe regulates the activity of the
thyroid, adrenals and reproductive glands. The posterior lobe releases antidiuretic (pronounced: an-
ty-dy-uh-reh-tik) hormones, which help control the balance of water in the body.
The pituitary gland helps control the following body processes:
• Growth
• Blood pressure
• Some aspects of pregnancy and childbirth
• Breast milk production
• Sex organ functions in both women and men
• Thyroid gland function
• The conversion of food into energy (metabolism)

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THE PINEAL GLAND

The pineal (pronounced: pih-nee-ul) body, also called the pineal gland or epiphysis, is a reddish-gray
body about the size of a pea (8 mm in humans) and is located in the middle of the brain. Its functions
are not yet fully understood. It secretes melatonin (pronounced: meh-luh-toe-nin), a hormone that
may help regulate when you sleep at night and when you wake in the morning. The pineal gland is
large in children, but shrinks at puberty. It appears to play a major role in sexual development.

THE THYMUS GLAND

The thymus is an organ located in the upper anterior portion of the chest cavity, underneath the top
of the sternum. It has two lobes which generally differ in size and are a soft and pinkish-gray color.
At birth they are about 5 cm in length, 4 cm in breadth, and about 6 mm in thickness. The organ
enlarges during childhood. The thymus plays an important role in the development of the immune
system during childhood.

THE THYROID AND PARATHYROID GLANDS

The thyroid gland is one of the larger endocrine glands in the body. It is a double-lobed structure
located in the neck and produces hormones, principally thyroxin (T4) and tri-iodothyronine (T3),
which regulate the rate of metabolism and affect the growth and rate of function of many other
systems in the body. The hormone calcitonin is also produced and controls calcium blood levels.
Iodine is necessary for the production of both hormones. Hyperthyroidism (overactive thyroid) and
hypothyroidism (under active thyroid) are the most common problems of the thyroid gland.
The parathyroid glands are small endocrine glands in the neck, usually located behind the thyroid
gland, which produce the parathyroid hormone. In rare cases, the parathyroid glands are located
within the thyroid glands. Most often there are four parathyroid glands, but some people have six or
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even eight.
The parathyroid glands produce the parathyroid hormone, which regulates the level of calcium in the
blood with the help of calcitonin (pronounced: kal-suh-toe-nin), which is produced in the thyroid and
bones. It then stimulates osteoclasts (a type of bone cell) to break down bone and release calcium
into the blood.

Diseases of the Thyroid Gland:

Hypothyroidism: It is a disease state caused by insufficient production of thyroid hormones
(thyroxine (T4) or free triiodothyronine (T3) or both) by the thyroid gland.
Hyperthyroidism: It is due to an overactive thyroid gland; the body produces excess T3, T4 or
both.
Goiter: Goiter is a swelling condition in the neck, which is due to an enlarged thyroid gland.
Note: There are various ways in the yogic system to control the thyroid gland and keep
it healthy and secreting normally. Proper application of yogic exercises and yogic diet
can also prevent/cure these diseases.

THE ADRENAL GLANDS

In mammals, the adrenal glands (also known as supra renal glands) are the triangle-shaped endocrine
glands that sit atop the kidneys; their name indicates their position (ad means ‘near’ or ‘at’ and renes
means ‘kidneys’). Anatomically, the adrenal glands are located in the abdomen. In humans, the
adrenal glands are found at the level of the 12th thoracic vertebra and receive their blood supply
from the adrenal arteries. An adrenal gland is made of two parts: the outer region called the adrenal
cortex (which influences or regulates the salt and water balance in the body, the body’s response to
stress, metabolism, the immune system, and sexual development and function); and the inner region
called the adrenal medulla (increases blood pressure and heart rate when the body experiences
stress) The adrenal glands work interactively with the hypothalamus and pituitary gland.

THE ISLETS OF LANGERHANS

The islets of Langerhans are the regions of the pancreas that contain its endocrine (i.e., hormone-
producing) cells. The pancreas works as both the exocrine and the endocrine glands. The exocrine
portion of pancreas helps in the secretion of digestive juices.

THE EFFECTS OF YOGIC PRACTICES ON THE ENDOCRINE SYSTEM

Yoga is the only system where it is possible to consciously reduce glandular secretions. The main aim
of asanas is to preserve glandular function and maintain optimum energy levels. The stimulation also
does not exhaust the glandular sections.
STANDING POSTURES
These poses stimulate the glandular system. The glands are made to function properly.

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INVERTED POSES
In Sirsasana, the pituitary and pineal glands are soaked in blood. This helps maintain their optimum
functioning. The thyroid and parathyroid are well fed with blood in Sarvangasana and Halasana due
to the chin lock. This massages the glands, improving their blood supply. Thyroid dysfunctions are
prevented by these two poses. The adrenal gland is given rest.
This conscious rest given to the sympathetic nerves in asanas is the mechanism by which recuperation
occurs. As the nervous and endocrine systems are in harmony, they help affect each other’s proper
functioning. Age-related atrophy of the cells in the endocrine glands does not affect the practitioner
of inverted poses.

FORWARD BENDS
The hormonal status doesn’t fluctuate from the baseline. All endocrine glands are soothed by the
practice of forward bends. As the mind is kept quiet, the nervous system rests and metabolic activity
slows down. This in turn soothes the glandular system.
The adrenal glands derive maximum benefit due to the soothing action of these poses. The adrenal
glands are profusely innervated with the sympathetic nerves and if this system is rested, the glands
don’t suffer exhaustion and its cellular contents are preserved. It is interesting that a regular practitioner
of yoga feels a lack of energy by omitting forward bends, even for a day.

BACK BENDING
Through the practice of backbends, the major endocrine glands are stimulated in contrast to forward
bends. The effect can be felt very fast. The adrenal, pituitary, pineal and thyroid glands are stimulated.
The ovarian cells which secrete female hormones are also stimulated. As the asanas are intensive in
nature, the metabolic rate speeds up. The glands also do not degenerate as much during the aging
process.

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5.3 THE SKELETAL SYSTEM

The skeleton is a collection of bones that supports the rest of our body. It gives us shape and a
framework to protect the vital organs, such as the brain (protected by the skull), the heart and the
lungs (protected by the rib cage). It also produces blood cells, stores important minerals (especially
calcium) until they are needed by the body and enables us to move. Without bones, we would not be
able to stand, walk, run or even sit!
The skeleton makes up about 20% of human mass. When we were born, our skeleton had around
350 bones. By the time we become an adult, we will have only around 206 bones because when we
grow, some of the bones fuse (join) together to form one larger bone. The outside of a bone is hard,
but the inside is softer, made of marrow. Young children have soft bones that continue to grow until
their 20s, when they stop growing.
Bones do not work on their own; together with ligaments, tendons, and cartilage, the bones join
together to form joints. Some joints, like those connecting the skull’s series of bones, allow no
movement. Others permit only limited movement; the joints in the spine allow some movement in
several directions. Most joints have a greater range of movement, and these are called ‘synovial’
joints.

Ligaments & Tendons:

Ligaments bind bones together, acting as supporting joints, and tendons bind muscles to bones. They
are both similar in construction, but unlike tendons, the ligaments have many shapes, sheets, bands,
and cords. Their color is mostly dark due to combined elastic and fibers. On the other hand, the
tendors’ appearance is more or less white. The ligaments are flexible and reach out towards directions
that are not binding the body, moving in many ways. That makes them perfect for protecting the
joints. Even though the ligaments are flexible in their reach, they are mostly inelastic, strong, pliable,
and tough

Cartilage is the tough, smooth shiny substance that covers the end of each bone. It helps reduce
friction and cushion the bones against jolts. The cartilage-coated bone-ends are kept apart by a
thin film of slippery fluid (called synovial fluid), which works like a lubricant. Between the bones, in a
narrow space, is the joint ‘cavity’, which gives us freedom of movement.
Bones are of differing size, weight and composition. The longest bone in our bodies is the femur
(thigh bone). The smallest bone is the stirrup bone inside the ear. Each hand has 26 bones in it.
Your nose and ears are not made of bone; they are made of cartilage.

Our skeleton can be divided into two parts:

1. The Axial Skeleton consists of 80 bones of different shapes and sizes. This includes the skull,
vertebra column, ribs and sternum, which form the longitudinal axis of the body.
2. The Appendicular Skeleton consists of 126 bones of different shapes and sizes. This includes
the bones of the upper and lower extremities.
The bones of the upper extremities consist of the clavicle, scapula, humerus, radius, ulna and bones
of the wrist and hand (8 carpal bones, 5 metacarpals and 14 phalanges).

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The bones of the lower extremities consist of the pelvic bones, femur, patella, tibia, fibula and bones
of the ankle and feet (7 tarsal bones, 5 metatarsals and 14 phalanges).

Skull: It consists of 8 cranial bones and 14 facial bones.

Ribs: Also known as the thoracic cage or rib cage, human have 24 ribs. All 24 ribs are attached to
the 12 thoracic vertebrae from the back. Along the front, the first seven ribs are attached with coastal
cartilage to the sternum (breastbone), and the 8th, 9th and 10th ribs are connected to the 7th rib. The
11th and 12th ribs are floating ribs. The ribcage protects the heart, lungs and kidneys. It also provides
attachment sites for inter coastal muscles and muscles of the arms.

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THE AXIAL SKELETON

The Vertebral Column: An adult typically has 26 vertebrae, though we are born with 33. As we
grow, vertebrae fuse together. The human spine develops completely when the lumbar curve is finally
formed, which usually is by the age of 10. Thanks to the spine we have the best support that is
needed for all of the upper body areas. It is fascinating
though, we are bipeds (the only ones on earth) but
also we are the least stable beings seen by logic. For
example, animals go on all fours, which gives them
better stability against gravity and weight. On the other
hand, even though we are the least stable yet we carry
our heads perfectly balanced and with good posture. If
that doesn’t surprise you, take into consideration that
the head weighs around 4-5 kg. All thanks to the spine.
It is rigid, providing stability and structure to all parts of
the body, yet at the same time, it is flexible and gives a
lot of motion options.
We are subjected to compressive forces daily, like
gravity and physical activity. Luckily the spinal column
neutralizes these forces. A wonderful example is babies.
Before they are born, they are almost floating in liquid
and don’t feel the pressure of gravity. However as soon
as they are born and gravity starts to weigh, the spine
itself begins responding with growth. Of course, all the
tendons, muscles, and bones must respond at once.

The Cervical Spine: Consists of 7 vertebral bodies (C1

through C7). These vertebrae are the smallest in the
spinal column and they support the skull.

The Thoracic Spine: Consists of 12 vertebral bodies

(upper back – T1 through T12). This part of the spine
has very little motion as the vertebrae are attached to
the ribs and sternum. However, because there is little
motion in this region, it is usually not a source of chronic
pain.
The Lumbar Spine: Consists of 5 vertebral bodies
(lower back – L1 through L5). This part extends from the
lower thoracic spine to the sacrum. The vertebral bodies
stack on top of each other with a disc in between each
one. These vertebrae are the largest in the spinal column
and they transmit the weight down to the sacrum. These
take the most strain during lifting.
The Sacrum Spine: The 5 sacrum vertebrae are
fused together to become one vertebra when a child
grows up. The sacrum is housed within the bones of
the pelvis and it transmits the weight sideways from the
spine into the pelvic girdle.

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The Coccyx Spine: The 4 coccyx vertebrae are fused together to become one vertebra known as
the ‘tail bone’ when a child grows up and it moves only during pregnancy.
There are inter vertebral discs between each vertebra. These discs consist of semi-fluid and thick
cartilage and act as shock absorbers, protecting the vertebrae, brain and nerves. The discs allow
some vertebral motion: extension and flexion. Individual disc movement is very limited – however,
considerable motion is possible when several discs combine forces.
Once the disc is injured or starts to degenerate due to age, it can become painful for the spine and
back. Injury, stress and poor postural habits can cause progressive weakness in these discs and the
muscles in the spine. It is recommended that you develop habits that reduce the pressure placed on
the back.
Spinal exercise, when performed correctly, is one of the best measures to prevent spinal problems and
back pain, and should be an important part of your fitness routine. Successful and appropriate back
strengthening exercises can build stability in weak muscles and are more effective if they are easy to
perform, and do not aggravate other problems or worsen a current condition. Always consult your
doctor/therapist before beginning an exercise program if you have specific spine or back problems.

The Annulus Fibrosus and Nucleus Pulposus

Intervertebral discs are composed of an annulus fibrosus and a nucleus pulposus.
Each intervertebral disc has a semi-fluid core – the nucleus pulposus. The nucleus pulposus is
surrounded by a tough but elastic connective tissue exterior, the annulus fibrosis.

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Slipped disc: Spinal disc herniation, incorrectly also called a ‘slipped disc’, is a medical condition
affecting the spine, in which a tear in the outer, fibrous ring (annulus fibrosus) of an intervertebral
disc allows the soft, central portion (nucleus pulposus) to bulge out. This tear in the disc ring results
in severe pain.

Spinal movement
Essentially, there are four movements - extension, flexion, rotation (twisting), and lateral flexion (side
bending). The body performs them daily so the spine has a reflex of developing enough motion and
flexibility to go along with the habitual movements. Yoga helps improve those aspects, keeping the
spine healthy. For example, practicing asanas will help you to gradually push any limits created by the
daily habits by incorporating the four basic movements. This will result in an increase in the range of
motion or commonly known as ROM. This means it will also achieve axial rotation without having an
injury. Additionally, practicing yoga provides the skeleton with a solid foundation that is also flexible.
What does that signify? Basically, you will be able to prevent injuries, resist physical stress and correct
your posture.
Walking and running increase the pressure on your body and then the spine flexes. Its curves will first
deepen and then release. If the spine’s curves are healthy, it will serve as a spring. If the flexibility is
low, then the discs that are cushioning the vertebrae will wear off more quickly in contrast to a healthy
spine. Here, the ligaments also play a role because they help with the strain, but not quite. They are
responsible for passive activity-related strain (standing or sitting). Our muscles also have a part, and
their role is in supporting the spine in all dynamic movements.
Yin Yoga helps in straightening the back by re-establishing the normal range of motion. One thing
you must remember is that everyone is different. Thus you must know when something means going
too far. Pain and precursors must be taken into consideration when practicing the spine’s full and
natural ranges of motion. When a pose is too difficult, it must not be rushed to be achieved. Precisely
that is the main key of Yin Yoga - being gentle yet maintaining persistent pressure for a longer time.

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Disorders related to the spine

We have seen the vertebrae at different sections of the spine. Now we need to examine the spine as
a whole within the body. The four curvatures are examined from the side.
Lordosis: Your lower back has a natural inward curve. An excessive inward curve is called lordosis.
Lordosis is a common cause of lower back pain in strength training and daily activities, especially
in the lumber region, and the spine will be unstable.
Kyphosis (from Greek: kyphos meaning a ‘hump’): Also called hunchback or round back, kyphosis
is a forward-rounding of the upper back. Some rounding is normal, but ‘kyphosis’ usually refers to
an exaggerated rounding, more than 50 degrees.
Scoliosis (from Greek: skolíō is meaning ‘crooked’): A medical condition in which a person’s spine
is curved from side to side, shaped like an ‘s’, and may also be rotated (from either the front or the
back).
Sciatica: The sciatic nerve is the longest nerve in your body. It runs from the spinal cord to the buttock
and hip area and down the back of each leg. The term ‘sciatica’ refers to pain that radiates along the
path of this nerve — from the back down the buttock and leg.

THE APPENDICULAR SKELETON

The Upper & Lower Extremities

THE DIFFERENCES BETWEEN MALE AND FEMALE SKELETONS

Males and females have slightly different skeletons, including a different elbow angle. Males have
slightly thicker and longer legs and arms; females have a wider pelvis and a larger space within the
pelvis, through which babies travel when they are born.

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Yin Yoga and Joints:

What are joints? Between the bones, there are spaces or joints that make movement possible. Of
course, the joints are stabilized by tendons, ligaments, and muscles; which bind the bones. The
muscles have the role of protecting the joint, so if there is a lot of stress in that part, tearing may
occur. Firstly the muscle tears, then the ligaments, and ultimately the joint becomes damaged. A
yoga practice that doesn’t stress the joints is Yang Yoga. It aligns the body and correctly engages the
muscles before transitioning between asanas. When it comes to Yin Yoga, it is carefully designed to
have a specific purpose - regaining space and strength in the joints by exercising the ligaments.
We mentioned that the joints provide effective movement but they also support the body. The whole
system functions in the following way: the bones have muscles attached via tendons in order to have
the force to move. Then, the joints are wrapped by ligaments that protect and support them. On the
inside of the joints, there may be cartilage or synovial fluids, and in some cases both - that depends
on the function. Even though joints are associated with motion, not all of them are meant to provide
a lot of it, in fact, some don’t allow movement

JOINTS
Bones are connected to other bones at the joints. All of our bones, except for one (the hyoid bone in
the neck), form a joint with another bone. Joints hold our bones together and allow our rigid skeleton
to move.

Types of Joints:
Joints enable our body to move and consist of the following types:
• Fixed joints/Fibrous joints
Some of our joints, like those in your skull, are fixed and do not allow any movement. The bones in
your skull are held together with fibrous connective tissue.
• Slightly movable joints/Cartilaginous joints
Other joints, such as those between the vertebrae in our spine, which are connected to each other
by pads of cartilage, have only limited movement. Sometimes the cartilaginous joints can be too
tight so Yin Yoga helps in the restoration of their normal
movement range. Of course, concerning the fibrous
joints, yoga practice does not increase any movement
ability there. But when it comes to the synovial ones, Yin
Yoga extends their agility and rebuilds them.
• Movable or most mobile type of joints
Ball and socket joints, such as hip and shoulder joints are
the most mobile type of joints or most movable joints in
the human body. Hinge joints, such as knee joints, elbow
joints and wrist joints are also considered movable joints.
• Synovial joints
Most of the joints are synovial joints. They are movable
joints containing a lubricating liquid called synovial
fluid. Synovial joints are predominant in our limbs where
mobility is important.

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Most Common Synovial Joints:
• Ball and socket joints: Hip and shoulder joints are the most mobile joints in the human body.
They allow us to swing our arms and legs in many different directions.
• Ellipsoidal joint: This is the joint at the base of our index finger, allowing bending and extending,
rocking from side to side, but rotation is limited.
• Gliding joints: Gliding joints are also called plane joints or arthrodial joints. The book
"Fundamentals Concepts of Anatomy" describes gliding joints as flat bone diarthroses that move
in a gliding action that is limited by ligaments. Ligaments are the fibrous tissues that hold bones
together. Gliding joints are located in wrists, ankles and spines.
• Hinge joints: Knee and elbow joints are examples of hinge joints, which enable movement
similar to the opening and closing of a hinged door.
• Pivot joint: This is in our neck and allows us to turn our head from side to side.
• Saddle joints: The only saddle joints in your body are in our thumbs, helping us to grasp things.
The bones in a saddle joint can rock back and forth and side to side, but they have limited
rotation.

Joints Types Movements

Flexion, Extension, Abduction, Adduction, Rotation &
Shoulder Joint Ball & Socket
Circumduction
Sternoclavicular Joint
(also called SC joint, the Elevation & Depression (on an anterior-posterior axis)
Others
connection of breast Protraction & Retraction (on the vertical axis through)
bone to collar bone)
Elbow Joint Hinge Flexion & Extension only
Radioulnar Joint Others Supination and Pronation
Flexion, Extension, Abduction, Adduction,
Wrist Joint Gliding
Circumduction
Metacarpophalangeal Flexion, Extension, Rotation,
Joint Others Abduction, Adduction (very limited and cannot be
performed when the fingers are flexed)
Hip Joint Ball & Socket Flexion, Extension, Abduction, Adduction & Rotation
Flexion & Extension
Knee Joint
Hinge Rotation (internal & external in certain positions of the
joint)
Ankle Joint Rotation, Dorsiflexion, Plantar flexion, Dorsiflexion with
Hinge
Ankle Eversion, and Dorsiflexion with Ankle Inversion
Metatarsophalangeal
Others Flexion, Extension, Abduction & Adduction
Joint

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Flexion (freest in lumbar), Extension (freest in cervical &

lumbar regions)
Lateral Movement (freest in cervical & lumbar regions)

Vertebral Joints Others Rotation (freer in thoracic, limited in cervical, absent in

lumbar)
* In the thoracic region, notably in its upper part, all
movements are limited by the resistance of the ribs and
sternum

Movements Descriptions
Flexion Decreases the angle of the joint, moving two bones closer
Extension Increases the angle of the joint, moving two bones apart
Abduction Moves the bone away from the midline of the body
Adduction Brings the bone closer to the midline of the body
Rotation Movement around a longitudinal axis
Elevation Raises a part of the body
Depression Lowers a part of the body
Supination Turns the palm or soles upwards
Pronation Turns the palm or soles downwards
Dorsiflexion Bends the forefoot towards the front of the leg
Plantar
Extension of the ankle resulting in the forefoot moving away from the body
Flexion
Inversion Turning the soles inward towards the opposite foot
Eversion Turning the soles outwards away from the midline
Protraction Forward movement of the scapula, moving the scapula away from the Spine
Retraction Backward movement of the scapula, moving the scapula towards the spine

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5.5 THE MUSCULAR SYSTEM

Muscles allow us to move. They are made up of special tissues that can contract or shorten when they
receive a signal from the brain. The muscles are attached to bones by stretchy tissue called tendons.
When the muscles contract, they pull on the tendons and the tendons in turn pull on the bones and
cause our limbs to move. Muscles are dependent on the nerves which supply them. Nerves stimulate
the muscle to contract and they carry sensory information from the muscles to the brain so that
muscular contractions and movements are coordinated. If the nerve supplying any muscle is paralyzed
or severed, the muscle will lose its power of
movement.
There are more than 640 muscles and they
make up about 35% to 50% of a human’s
weight whereas muscle contractions
account for 85% of the heat produced.
Most muscles hardly ever work alone.
Muscles can get shorter and pull, but they
cannot push. Most muscles are arranged
in opposing teams, known as antagonistic
muscles. One team pulls the body part
one way while the other team pulls it back
again. As one team pulls, the other team
relaxes and gets stretched.

We are equipped with three types of muscles:

1. Cardiac Muscles are found in the walls of the heart and they pump blood throughout the body.
2. Smooth Muscles are found in the walls of the internal organs such as the bladder and uterus. Both
cardiac and smooth muscles are involuntary muscles, because they are not under our conscious
control.
3. Skeletal Muscles cover the skeletal framework and are directly attached to the bones via tendons.
These muscles carry out movements that can be controlled by your thoughts and are known as
voluntary muscles, and they are what ache after strenuous exercise.
Each skeletal muscle has an origin and an insertion (attachment). For example, the origin of the
biceps muscle is on the shoulder bone and its insertion is on the radius bone.

Most skeletal muscles have names that describe a feature of the muscle such as
• Size: vastus (huge), maximus (large), minimus (small), longus (long), brevis (short)
• Shape: deltoid (triangular), rhomboid (like a rhombus with equal and parallel sides), latissimus
(wide), teres (round), trapezius (like a trapezoid, a four-sided figure with two parallel sides)
• Direction of Fibers: rectus (straight), transverse (across), oblique (diagonally), orbicularis
(circular)
• Location: pectoralis (chest), gluteus (buttocks), brachii (arm), supra- (above), infra- (below), sub-
(beneath), lateralis (lateral)
• Number of Origins: biceps (two heads), triceps (three heads), quadriceps (four heads)

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• Action: abductor (moves away from midline), adductor (moves towards midline), flexor (moves 2
bones closer), extensor (moves 2 bones further), levator (lift), masseter (chew)

The Functions of the Muscular System

• Motion: The main function of muscles is motion (for example, muscles in conjunction with the
bones are used for walking). Muscles may work alone (for example, the diaphragm for breathing
and the heart for circulating blood).
• Stabilizing: Muscles help maintain body positions.
• Thermogenesis: Muscles produce body heat.
• Support: Muscles support soft tissue, such as the abdominal wall and pelvic floor.
• Guard Entrance and Exits: Muscles are also involved in swallowing, defecation and urination
(sphincter muscles).

The Characteristics of Muscle Tissue

• Irritability (excitability): Muscles receive and respond to stimulation.
• Contractibility: Muscles can change shape to become shorter and thicker.
• Extendibility: Living muscle cells can be stretched and extended; longer and thinner.
• Elasticity: Once the stretching force is removed, a living muscle cell retains its original shape.

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THE EFFECTS OF YOGIC PRACTICES ON THE MUSCULAR SKELETAL SYSTEM

INVERTED POSES
Cervical and dorsal spinal muscles and vertebrae are made stronger, the deltoid and trapezius become
elastic and strong. Balance, grace and agility are developed. All parts of the body are developed
due to the various movements done while practicing variations in the postures like Sirsasana and
Sarvangasana.

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5.5 THE RESPIRATORY SYSTEM

The respiratory system is made up of the organs which help us breathe (respire). The goal of breathing
is to deliver oxygen to the body and to remove carbon dioxide.

HOW DOES THE RESPIRATORY SYSTEM WORK?

The respiratory system includes the mouth, nasal passage, pharynx, larynx, lungs, trachea, bronchi,
bronchioles, alveoli, epiglottis and diaphragm.

Mouth: Air enters the body through either the open mouth or the nose. It travels down the trachea to
the lungs, where the oxygen passes into the bloodstream.
Nasal passage: When breathing through the nose, tiny hairs trap unwanted particles while a sticky
liquid called mucus catches many of the germs before they can go too far into the respiratory system.
The mucus also warms and moistens the air.
Pharynx: It is divided into naso-pharynx, oro-pharynx and laryngeal pharynx. The naso-pharynx
serves only the respiratory system. The laryngeal and oro-pharynx both act as a passage for respiratory
and digestive functions and as a resonating chamber for speech sounds.
Larynx: The larynx is the upper part of the windpipe. It contains the vocal cords and produces sound
vibrations.
Epiglottis: It is a flap in the throat that blocks the windpipe when food or liquid is being swallowed.
Trachea: The trachea is sometimes called the windpipe. About half of its 13 cm length is inside the
chest and the other half is in the neck. The trachea filters the air we breathe and branches into the
bronchi.

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Lungs: There are two lungs in human body, and they are the main organs of the respiratory system.
Each lung is a balloon-like structure in the chest that brings in oxygen and expels carbon dioxide from
the body. The red blood cells are responsible for picking up the oxygen in the lungs and carrying it to
the body cells that need it. The red blood cells drop off oxygen to the body cells, then pick up carbon
dioxide, which is a waste gas product produced by our cells. The red blood cells transport the carbon
dioxide back to the lungs, and we breathe it out when we exhale.
Bronchi: This is the lower end of the trachea, which divides into two bronchi (tubes) that carry air into
the lungs. One bronchus goes to the left lung, the other to the right lung.
Bronchioles: Each bronchus divides into smaller tubes called bronchioles.
Alveoli: Bronchioles eventually lead to tiny, stretchy sacs called alveoli. These sacs blow up like
tiny balloons when you breathe in. Oxygen from the air passes through the walls of the alveoli into
capillaries, while carbon dioxide is passed out.
Diaphragm: Breathing starts with a dome-shaped muscle at the bottom of the lungs called the
diaphragm. It is the main muscle used in breathing. When we breathe in, the diaphragm contracts,
flattens out and pulls downward. This movement enlarges the space that the lungs are in. This larger
space pulls air into the lungs. When we breathe out, the diaphragm expands, reducing the amount of
space for the lungs and forcing air out.

Diaphragmatic breathing vs. chest breathing

Diaphragmatic breathing is superior to chest breathing for the following reasons:
• Diaphragmatic breathing gently massages the digestive organs. This is thought to contribute to
proper blood perfusion in these organs and to maintain the peristaltic movement of the intestine.
This massaging doesn’t take place during chest breathing. Diaphragmatic breathing is also a very
good tool in controlling stress.
• Chest breathing fills the middle and upper portion of the lungs which constitute only the upper
two-thirds of the lungs. When the body is upright, most of the blood is collected at the lowest one-
third of the lungs, so air is not mixed as thoroughly with blood if we breathe through the chest.
Consequently, gas exchange is insufficient, making the heart and lungs work more to achieve the
proper amount of oxygenation.
• On the other hand, in diaphragmatic breathing the air is pulled all the way down into the blood-
rich lower lobes. This increases the efficiency of the entire cardio-respiratory functioning.
Whichever way one breathes, there is no difference in the amount of oxygen consumed by the body,
but there is a vast difference in the amount of work required by the lungs and heart to accomplish
the same amount of oxygenation. In fact, the workload of the cardio-respiratory system may
be reduced by as much as 50 percent by changing from chest to diaphragmatic breathing
(Freedom from stress, Dr Phil Nurenberger Ph.D.).
This can be seen by the number of breaths one takes in one minute. While those who breathe through
the chest will average about 16 to 20 breaths per minute, those who breathe through the diaphragm
will average only six to eight breaths per minute. In a 24-hour period, chest breathers will take 22,000
to 25,000 breaths while diaphragmatic breathers will take only 10,000 to 12,000. This is a significant
difference.
Many of us confuse the term habitual breathing and natural breathing. Most of us believe that our
own breathing pattern is natural for us, when the truth is that it is shaped primarily by habit. Natural
breathing can best be seen in a healthy infant. If you observe one closely, you will see little or no
movement of the chest when it breathes - only the stomach goes up and down (which indicates

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diaphragmatic breathing). But when the infant is under stress (through hunger or discomfort) and
begins to cry, you will see the chest moving up and down in rhythm with the diaphragm.
As we grow up we develop poor and unhealthy breathing patterns which replace natural breathing
and eventually we don’t utilize the diaphragm in our normal day to day resting breathing pattern. In
fact in many cases the diaphragm gets ‘frozen’, showing little to absolutely no movement at all.
There are a number of reasons why we develop poor breathing patterns.
The psychological traumas we undergo as we grow up also contribute to the development of thoracic
breathing. You can actually observe that fear tightens the stomach muscles, preventing diaphragmatic
breathing. For example if you watch children being scolded by their parents, they tighten their stomach
muscles, forcing them to breathe through the chest. We all experience these small traumas as we
grow up, and they have their effect on our breathing pattern.
Poor posture also prevents diaphragmatic breathing and makes one rely completely on thoracic
breathing.
For these and many more reasons, we develop a habitual breathing pattern which results in increased
stress, anxiety, depression and inefficient use of the cardiopulmonary system.

THE EFFECTS OF YOGIC PRACTICES ON THE RESPIRATORY SYSTEM

FORWARD BENDS
Some of the forward-bending asanas that work the respiratory system are are Janu Sirsasana,
Paschimottanasana, Ardha Baddha Padamasana, Upavishta Konasana and Kurmasana.
Yogis observed the animal kingdom and noticed the effect of postures where the spine is in a horizontal
position. Such positions affect the nervous system and the flow of the energy.
In forward bends, the frontal lungs are flexed and the posterior surface of the lungs is stretched out.
The intercostal muscles are exercised and made elastic. This is something that seldom happens in day
to day life. The anterior surface of the lungs is compressed and toned up. Due to restricted space, the
anterior fibers of the lungs are worked by having to learn to breathe in a smaller compartment. The
reverse occurs in back bends.
The diaphragm is massaged and toned up, and as breathing is restful, the heart recuperates. The
respiratory rate is reduced due to the decrease in sympathetic discharge.

INVERTED POSTURES
In the upper respiratory tract, inverted postures improve drainage of nasal secretions and the paranasal
sinuses, preventing stagnation.
Freshly oxygenated blood flows into the sinuses. The oral cavity receives better blood supply, maintaining
the health of the mucus membranes. Regular practice prevents sinus disorders and allergy problems
of the upper respiratory tract.
In the lungs, an enhanced venous return (blood flow back to the heart) occurs; more pulmonary veins
and capillaries open up. This ensures better pulmonary circulation and cellular longevity. The rhythmic
pressure of the lung movement against the diaphragm exercises the entire respiratory tree and the
cells of the lungs. This happens without a rise in oxygen consumption. This is a peculiar feature of
yogic exercises. Vital capacity of the lungs improves. The capacity to withstand higher altitudes is
derived from inverted postures.

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Due to deep breathing in inverted postures the lungs open up. Immunity of the respiratory system is
improved.
Asthma, bronchitis and sinusitis are alleviated by the regular practice of inverted postures.

SITTING POSTURES
Due to the erect position of the spine, the ribs and intercostal muscles are toned. The dorsal spine is
elasticized and this contracts the back of the lungs.

TWISTING POSTURES
The thoracic spine is made elastic. The intercostal muscles are stretched and become healthier and
supple. The diaphragm is made elastic and thus remains healthy; this promotes optimum expansion
of the lungs. The lungs are alternately squeezed and expanded, maintaining their vital capacity. This
gives longevity to the cells of the lungs. Venous return is healthier and thoracic, arterial and venous
circulation is excellent.

BACK BENDING POSTURES

Forward bends cause flexion of the anterior lungs and backbends cause expansion of the anterior
lungs. In backbends the posterior lungs are contracted. As one grows older the intercostal muscles
become rigid and weak, thus the lungs can’t function properly. Backbends stretch the intercostals
muscles and keep the lungs healthy.
Backbends stretch the anterior fibers of the lungs and promote deep breathing, thus ensuring optimum
health of the entire respiratory system.
Though medical science accepts the decline in lung capacity as part of the normal aging process,
yoga doesn’t. The vital capacity of the lungs can be kept up throughout life by practicing backbends.
Every bronchi and bronchiole is made to open completely.
If deep breathing is done in these postures, mucous plugs are removed and narrow bronchioles are
opened.

STANDING POSTURES
The dorsal spine, which supports the lungs, is aligned in these postures. The intercostal muscles are
toned and every alveolus is opened so that oxygenation is better and the vital capacity of the lungs
doesn’t reduce as one ages.

THE IMPORTANCE OF BREATHING THROUGH THE NOSE

The first rule of correct breathing is to breathe through the nose. This may seem obvious, but many
people breathe primarily through the mouth. Mouth breathing can adversely affect the development
of the thyroid gland. It can retard the mental development of children.
The nose has various defense mechanisms to prevent impurities and control the temperature of the
air entering the body. At the entrance to the nose, a screen of hairs traps dust, tiny insects and other
particles that may injure the lungs if you breathe through the mouth. After the entrance of the nose,
there is a long winding passage lined with mucus membranes, where cold air is warmed and very

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fine dust particles that escaped the hair screen are caught. Next, in the inner nose are glands which
fight off any bacteria that have slipped through the other defenses. The inner nose also contains the
olfactory organ – our sense of smell. This detects any poisonous gases that may injure our health.
Yogis believe that the olfactory organ has another function: the absorption of prana from the air. If
you breathe through the mouth all the time, as many people do, you are cheating yourself out of all
this free energy (prana). Yogis say that breathing through your mouth is a major factor in lowered
resistance to disease and impairs the functioning of the vital glands and nervous system. Add to this
the fact that pathogens can enter the lungs via mouth breathing, and you can see that it’s impossible
to be healthy, not to mention full of vitality, if you breathe through the mouth.

THE SUBTLER ASPECTS OF THE BREATH

Besides supplying oxygen, the respiratory system also contributes to our state of consciousness,
awareness and attention. We will deal with this aspect in further detail in the pranayama module.
The breathing cycle differs from person to person in terms of depth, rate of respiration, the movements
of the chest and abdomen, pauses, and the ratio between the duration of inhalation (inspiration) and
exhalation (expiration).
Silent and slow breathing without any sound, jerks, or pauses is an indication of good health.
Respiration is semi-voluntary in nature. Therefore we can voluntarily breathe in or out deeply, hold
our breath and move our chest or the abdomen, up to a certain extent. This is the only bodily system
with which we can interfere. No other system can be self-regulated.
Most of the time, breathing takes place either from the left or the right nostril. Rarely is it found that
both the nostrils are equally open. This is because the breath flows predominantly through one nostril
for about an hour and forty-five minutes to two hours, after which it becomes predominant in the
other side.
In a healthy, tranquil and composed person, the alternation of breath between one nostril and another
follows a definite regular rhythm.

Special notes on the breath during practice:

• Breathing helps to expand and soften particular parts of the body and also helps to deepen a
pose.
• Deep and slow breathing helps to calm the mind.
• Any movement that enlarges the chest cavity or lengthens the spine is always performed on the
inhalation.
• Any action that compresses the chest cavity and lung is performed with exhalation.
• Ventilation refers to how much air gets into lungs.
• While practicing, always concentrate on long, steady and smooth breathes. This provides many
benefits to one’s practice, including core strength, stability, awareness, improving internal organ
functions and switching to parasympathetic mode.

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5.6 THE CIRCULATORY & CARDIOVASCULAR

SYSTEMS
THE CIRCULATORY SYSTEM
The circulatory system is the transport system, consisting of a network of blood vessels through
which blood travels to all parts of the body. Blood contains red blood cells (which carry oxygen from
the lungs to the tissues and carbon dioxide from the tissues back to the lungs), white blood cells (which
protect the body from bacteria and viruses) and plasma (made up of mainly water and transport
materials such as food, waste, hormones).

THE CARDIOVASCULAR SYSTEM

The heart and the circulatory system make up the cardiovascular system. The heart works as a pump
that pushes blood to the organs, tissues and cells of the body. Blood delivers oxygen and nutrients to
every cell and removes the carbon dioxide and waste products made by those cells. Blood is carried
from the heart to the rest of the body through a complex network of arteries, arterioles and capillaries.
Blood is returned to the heart through venules and veins. If all the vessels of this network in our body
were laid end to end, they would extend for about 60,000 miles (more than 96,500 kilometers),
which is enough to circle the earth more than twice!

THE HEART
The heart, a muscular organ, is the pump that keeps this transport system moving. It weighs
between 7 and 15 ounces (200 to 425 grams) and is a little larger than the size of your fist. By the
end of a long life, a person’s heart may have beaten (expanded and contracted) more than 3.5
billion times. In fact, each day, the average heart beats 100,000 times, pumping about 2,000 gallons
(7,571 liters) of blood.
The heart is situated slightly to the left of the breastbone (sternum). A double-layered membrane called
the pericardium surrounds the heart like a sac. The outer layer of the pericardium surrounds the roots
of the heart’s major blood vessels and is attached by ligaments to the spinal column, diaphragm and
other parts of the body. The inner layer of the pericardium is attached to the heart muscle. A coating
of fluid separates the two layers, letting the heart move as it beats, yet still be attached to our body.
The heart has 4 chambers. The upper chambers are called the left and right atria, and the lower
chambers are called the left and right ventricles. A wall of muscle called the septum separates the left
and right atria and the left and right ventricles. The left ventricle is the largest and strongest chamber
in the heart and even though its wall chambers are only about half an inch thick, they have enough
force to push blood through the aortic valve and into the body.

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The Valves of the Heart

Four types of valves regulate blood flow through the heart:
• The tricuspid valve regulates blood flow between the right atrium and right ventricle.
• The pulmonary valve controls blood flow from the right ventricle into the pulmonary arteries,
which carry blood to the lungs to pick up oxygen.
• The mitral valve lets oxygen-rich blood from the lungs pass from the left atrium into the left
ventricle.
• The aortic valve opens the way for oxygen-rich blood to pass from the left ventricle into the aorta,
the body’s largest artery, where it is delivered to the rest of the body.

The Conduction System

Electrical impulses from the heart muscle (the myocardium) cause the
heart to contract. This electrical signal begins in the sinoatrial (SA)
node, located at the top of the right atrium. The SA node is sometimes
called the heart’s ‘natural pacemaker’. An electrical impulse from
this natural pacemaker travels through the muscle fibers of the atria
and ventricles, causing them to contract. Although the SA node sends
electrical impulses at a certain rate, our heart rate may still change
depending on physical demands, stress and hormonal factors.

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The Coronary Arteries & Circulation

The heart muscle, like every other organ or tissue in your body, needs
oxygen-rich blood to survive. Blood is supplied to the heart by its
own vascular system, called the coronary circulation. The aorta (the
main blood supplier to the body) branches off into two main coronary
blood vessels (also called arteries). These coronary arteries branch
off into smaller arteries, which supply oxygen-rich blood to the entire
heart muscle.

The right coronary artery supplies blood mainly to the right side of
the heart. The right side of the heart is smaller because it pumps
blood only to the lungs. The left coronary artery, which branches
into the left anterior descending artery and the circumflex artery,
supplies blood to the left side of the heart. The left side of the heart is larger and more muscular
because it pumps blood to the rest of the body.

The circulatory system carries blood to all parts of the body. This process of blood flow is called
circulation. Arteries carry oxygen-rich blood away from the heart and veins carry oxygen-poor blood
back to the heart.

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The Heartbeat

A heartbeat is a two-part pumping action that takes about a second. As blood collects in the upper
chambers (the right and left atria), the heart’s natural pacemaker (the SA node) sends out an electrical
signal that causes the atria to contract. This contraction pushes blood through the tricuspid and mitral
valves into the resting lower chambers (the right and left ventricles). This part of the two-part pumping
phase (the longer of the two) is called diastole.
The second part of the pumping phase begins when the ventricles are full of blood. The electrical
signals from the SA node travel along a pathway of cells to the ventricles, causing them to contract.
This is called systole. As the tricuspid and mitral valves shut tight to prevent a back flow of blood, the
pulmonary and aortic valves are pushed open. While blood is pushed from the right ventricle into the
lungs to pick up oxygen, oxygen-rich blood flows from the left ventricle to the heart and other parts
of the body.
After blood moves into the pulmonary artery and the aorta, the ventricles relax, and the pulmonary
and aortic valves close. The lower pressure in the ventricles causes the tricuspid and mitral valves
to open, and the cycle begins again. This series of contractions is repeated over and over again,
increasing during times of exertion and decreasing while we are at rest.
The heart normally beats 60 to 80 times a minute when we are at rest, but this can vary. As we get
older, our resting heart rate rises. Also, it is usually lower in people who are physically fit.
Our heart does not work alone. Our brain tracks the conditions around us – climate, stress and
activity level – and adjusts our cardiovascular system to meet those conditions.
The human heart is a muscle designed to remain strong and reliable for a hundred years or longer.
By reducing our risk factors for cardiovascular disease, we may help our heart stay healthy longer.

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In pulmonary circulation, the roles are switched. The pulmonary artery brings oxygen-poor blood into
the lungs, and the pulmonary vein brings oxygen-rich blood back to the heart.

THE EFFECTS OF YOGIC PRACTICES ON THE CARDIOVASCULAR SYSTEM

Disease is a manifestation of underlying disharmony in the mind-body domain. The yogic way of life
offers a solution to elevate the health of body, mind and soul. Yoga is a cure for many diseases –
diabetes, obesity and psychiatric illnesses – and it offers immense benefits to alleviate heart diseases.

Yoga has an important role in the prevention of cardiovascular diseases; that includes recurrence
of heart attacks, hypertension and coronary heart diseases. Yoga directly influences the
hypothalamus, the area of the brain that controls endocrine activity and helps prevent heart attacks.

A complete yoga program involves exercises (asanas), breath control (pranayama), sleep control
(yoga nidra) and mind control (meditation). These are the tenets for cardiac health, and also probably
the reason why cardiologists universally recommend yoga to their patients. The curative benefits of
yoga enhance heart health, lower blood pressure, reduce chronic stress, boost the immune system and
enhance cognitive ability. Relaxation through yoga helps many patients control their blood pressure.
Yoga also improves blood flow and makes arteries and veins more elastic.

FORWARD BENDS
The cardiac chambers are compressed and massaged. Rest is given to the heart though the body is
being exercised. In this horizontal posture your heart is placed along the line of the spine. There is
no strain on the heart to pump blood against gravity, and blood easily flows to the extremities of the
body. Exhaustion does not occur easily in a horizontal position.
The pulse rate and blood pressure are reduced in normal as well as in hypertensive individuals.
Elevated blood pressures are reduced from the destressing of the pressure regulation center in the
front of the brain.

SITTING POSTURES
The heart is stretched in asanas where the spine is kept erect. In Eka Pada Sirsasana, for example, the
heart is compressed, and the erect posture improves the mechanical function of the heart.

TWISTING POSTURES
These poses alternately squeeze and stretch the lateral walls of the heart. They compress and stretch
the thoracic cavity, ensuring excellent cardiac function. The major blood vessels in the thoracic cavity
are also massaged.

BACK BENDING POSTURES

These asanas help prevent atherosclerotic changes in the coronary arteries. If done from childhood,
no atherosclerosis can occur in the coronary vessel. In cases where the vessels are blocked, either
partially of fully, theses asanas can improve blood flow and reopen vessels. A healthy heart is essential
for good health of the entire circulatory system.

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Bypass surgery can be avoided in many cases if yoga is started early enough. The benefits depend on
the practice of an individual.

INVERTED POSTURES
Inverted postures create better venous return. Blood flows to the heart without any strain. Cardiac
output improves. Cardiac toning occurs, without a rise in pulse rate or blood pressure.
Pressure of the abdominal contents against the diaphragm exercises the muscles of the diaphragm
and the heart. The chambers of the heart are massaged.
These asanas soak the entire system with fresh blood. They squeeze and flush out the body. Sirsasana
provides an example of soaking, where the brain is bathed in blood.
Through regular practice of Headstand and Shoulderstand, the lymphatic and venous systems of the
legs are given rest from the constant strain of the force of gravity. The formation of varicose veins is
prevented. People with varicose veins can find relief from inversions. Lightness is felt in the legs.

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Module 6
QUALITIES OF A GOOD YOGA CLASS
(Yoga Sequencing)

“That’s exactly how it is in yoga. The places where you have

the most resistance are actually the places that are going to be
the areas of greatest liberation.”
– Rodney Yee

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 6.1 QUALITIES OF A GOOD YOGA CLASS

Check With The CALM Criteria

If a yoga teacher can meet the criteria of Communication, Assistance, Listening and Modification, or
CALM, you have found the right place and the right person to teach you yoga. A yoga teacher should
be able to speak with you as well as the other students in a manner that is full of respect for one
another, and he or she should also be open to answering any questions that may arise in the minds
of the students.

6.1 QUALITIES OF A GOOD YOGA CLASS

Comfortable Environment
• Safe • Calming
• Free from distractions • Enough space to practice, use props and place
belongings
• Welcoming
• Clean

Good Teaching
• Find the right style for you • In demonstration show getting in, staying in
• Continue to practice and develop your and getting out of pose
teaching style • Use verbal instruction before physical
• Maintain appropriate teacher-student instruction
relationships • Begin verbal cues from the bottom (base) and
• Teach at times where you can function at your move up
best • Ask permission and alert student if making
• Use a voice that is loud, clear and commanding, physical adjustment
but compassionate • Bring students back to their breath (through
• Use proper voice projection the nose)

• Follow an appropriate pace for the class and • The best teachers are the best students,
in giving instruction maintain your own practice
• Demonstrate new poses

Connection
• With breath • Inner self
• With students • Determine student needs to better guide them
• Surroundings

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6.2 YOGA SEQUENCING

Sequencing requires breaking down asanas and their constituent elements and placing selected
asanas in a particular order to allow students to move through them with steadiness and ease.
Yoga asanas can be characterized into asana families based on postural and functional anatomical
qualities:
• Standing
• Core awakening
• Arm balance
• Back extension
• Twist
• Hip opening
• Inversion

Consider these relationships when developing your classes.

There are five stages in the vinyasa karmic arc:
1. Begin yogic process
2. Warm the body
3. Take path to peak
4. Explore peak
5. Integrate

This arc structure can help you develop a good class sequence.
Begin Yogic Process
This is the welcoming of students and helping them become present at the class. Help them fully
‘arrive’. Consider setting an intention with class, lead a chant or introduce pranayama. This process
provides the initial awaking and focusing.

Warming the Body

Gradually warming the body reduces the risk of injury and increases flexibility. Pranayama like Ujjayi
and Kapalabhati help warm and prepare the body. Another classical warm up is Surya Namaskara
(Sun Salutations), which warms up every asana family (except twists).

Take Path to Peak

Create this section based on the requirements of the peak asana. Consider the body’s orientation to
gravity, joint positions and the muscles needed to support the pose. Specific questions to ask are the

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following:
• What needs to be open?
• What needs to be stable?
• What are the postural forms and alignments of the peak asana?
• What are the energetic actions of the peak asana?

Explore the Peak

Typically peak poses are the most challenging because they require the most strength, balance and
openness. Give students some time to explore this openness and self-transformation. Remind students
at this point that yoga practice is about self-exploration not attaining an idealized form of certain
poses.

Integrate
There are four stages in the post-peak process:
1. Peak pratikriyasana – neutralize any tension built during peak pose
2. Deeper release and passive integration – allow the body to move a little deeper in release and
find energetic balance
3. Pranayama and meditation – integrate the benefits of asana practice through breath and meditative
work
4. Savasana – the ultimate restorative and integrative asana

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 7.1 YOGA DEEP BREATHING MEDITATION

Module 7
MEDITATION & PATANJALI
(Yoga Sutras)

“The pose begins when you want to get out of it.”

– Baron Baptiste

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7.1 YOGA DEEP BREATHING MEDITATION

7.1 YOGA DEEP BREATHING MEDITATION

You need to master deep breathing meditation before advancing to other meditation practices.
Deep breathing meditation, also diagrammatic breathing meditation, involves controlling your
diaphragm to regulate your breath and center yourself.
On inhalation, extend your belly, pushing it outward and filling the entirety of your lungs. On
exhalation, pull the belly in, pushing the air out of your lungs. Find evenness in your breath. It can
take some time to learn how to slow down your breath rate and get used to breathing into your entire
lungs, not just the top.

7.2 NADABRAHMA MEDITATION

Nadabrahma is an hour-long Tibetan humming meditation technique. Through humming and hand
movements your body and mind start to come together, so you can watch from the outside and enter
peace and bliss.

There are three stages and keep eyes closed throughout.

Stage 1 (30 minutes)
Sit in a relaxed position with lips closed. Start humming and create vibration throughout your entire
body. Eventually the humming continues on its own and you become the listener. There are no
particular breathing or pitch requirements to follow.

Stage 2 (15 minutes)

This stage is broken into two 7.5 minute sections. In the first half, move the hands (palms up) in an
outward circular motion. Start at the navel and move your hands forward and out, and feel like you
are giving energy out to the universe. The movement should be slow and aim to make it appear you
are not moving at all.
In the second half of this stage, turn your palms down and move them in the opposite direction, where
hands come together towards the navel. Feel like you are taking energy in.

Stage 3 (15 minutes)

Stop hand movement and sit in a relaxed position.

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 7.3 CHAKRA TUNING MEDITATION AND CHAKRA SOUNDS

7.3 CHAKRA TUNING MEDITATION AND

CHAKRA SOUNDS
For chakra tuning meditation, sit or lie down in a comfortable position. In either position make sure
the spine is aligned and straight. This meditation is designed to help you become aware of your
chakas.
Once fully relaxed, start with the location of the first chakra (the base of your spine) and become
aware of how it feels. Does that energy center feel energetic or is it quiet? Is energy rotating, and if it
is, in what direction? Make these observations about each chakra, moving up your body.
Upon observing and becoming aware of your chakras, you can tune and balance your chakras
through sound. There are numerous sounds that seem to resonate with the chakras. The use of vowels
and mantras is considered highly effective in balancing chakras.
Bija Mantras, Sanskrit letters from the Vedic traditions, are examples of mantras that are used to align
and balance the chakras. These are chanted aloud and the vibrations resonate with the chakras. Each
one is also associated with a particular musical note (below in italics).

Chakra 1 (Root) – LAM; C

Chakra 2 (Sacral) – VAM; D
Chakra 3 (Solar Plexus) – RAM; E
Chakra 4 (Heart) – YAM; F
Chakra 5 (Throat) – Ham; G
Chakra 6 (Third Eye) – OM; A
Chakra 7 (Crown) – OM; B

7.4 OM MEDITATION
Om meditation was discussed in detail in section 1.4.

7.5 THIRD-EYE MEDITATION

Third-eye meditation revolves around the sixth chakra, where the third eye resides. It is a spiritual
plane where people have connected with consciousness.
This meditation involves focusing awareness on the third eye and it helps you attain a meditative
state. Sit in a comfortable, still position. Keep your spine straight and your eyes closed. After a couple

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rounds of deep breathing, concentrate on your third eye (the area a few centimeters (an inch) above
the middle of your eyes. Draw your eyes towards this center point and use this awareness to enter a
meditative state.

7.6 MANDALA MEDITATION

Mandala means “sacred circle” in Sanskrit. Mandalas have been used in Eastern cultures and by
Native Americans for centuries to facilitate meditation and inner healing and transformation.
Circles are found throughout nature (in flowers, the moon, etc.) and unlike other shapes they do not
have hard edges or angles. The continuity of circles resembles wholeness, connection and the cycle
of life.
When selecting a mandala to use in meditation, choose one that appeals to you. Meditation relies on
concentration, so find one that isn’t distracting to you. Place the mandala arm’s length in front of you
either on the floor or on a table. Sit comfortably on a mat or cushion on the floor or in a chair with
feet flat on the floor.
Begin to breathe slowly and deeply from the diaphragm, slowing your mind. Gaze at the mandala
and relax your eyes. Begin to concentrate on the image, allowing the shapes and colors to enter your
unconscious mind. As your thoughts drift, return to the mandala.

7.7 LAUGHING MEDITATION

Laughter meditation is not only easy (and enjoyable) but it is very powerful. It is easy to learn and do
because it is something that we already practice in our daily lives. It also doesn’t require that you focus
on a particular object or chant. All you do is laugh.
Laughter is a source of energy, so you can feel the vibrations throughout your body and your whole
being. Through laughter you lose your sense of self, and because you can’t think at the same time you
experience no-mind. Laughter has also been shown to reduce blood pressure and stress, and boost
the immune system.
At first it may feel a little strange, but it is very natural to laugh (or cry). So don’t repress your emotions
and let laughter consume you. Start with a big smile and then begin to laugh without exerting any
force. Begin to deepen your laugh from the belly.
The final part of laughing meditation, is to find stillness. Once you have laughed for several minutes,
stop laughing and close your eyes. Become aware of the stillness and the flow of energy and vibrations
in your body.

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7.8 PATANJALI’S YOGA SUTRAS

Samadhi Pada
Introduction to the path of Yoga.
1. Now the discipline of yoga.
2. Yoga is the cessation of mind.
3. Then the witness is established in itself.
4. In the other states there is identification with the modifications of the mind.

The five modifications of the mind.

5. The modifications of the mind are five. They can be either a source of anguish or of non-anguish.
6. They are right knowledge, wrong knowledge, imagination, sleep and memory.

Right and wrong knowledge.

7. Right knowledge has three sources – direct cognition, inference and the words of the awakened
ones.
8. Wrong knowledge is the false conception not corresponding to the thing as it is.
9. An image conjured up by words without any substance behind it is vikalpa – imagination.
10.The modification of the mind which is based on the absence of any content in it is sleep.
11.Memory is the calling up of past experiences.

Constant inner practice.

12.Their cessation is brought about by persistent inner effort and non-attachment.
13.Of these two, abhyasa, the inner practice, is the effort of being firmly established in oneself.
14. It becomes firmly grounded by being continued for a long time, without interruption and with
reverent devotion.

Practice and desirelessness.

15.The first state of vairagya, desirelessness: cessation from self-indulgence in the thirst for sensuous
pleasures, with conscious effort.
16.The last state of vairagya, desirelessness: cessation of all desiring by knowing the innermost
nature of purusha, the supreme self.

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The meaning of samadhi.

17. Samprajnata samadhi is the samadhi that is accompanied by reasoning, reflection, bliss and a
sense of pure being.
18. In asamprajnata samadhi there is a cessation of all mental activity, and the mind only retains
unmanifested impressions.
19. Videhas and prakriti-layas attain asamprajnata samadhi because they ceased to identify themselves
with their bodies in their previous life. They take rebirth because seeds of desire remained.
20. Others who attain asamprajnata samadhi attain it through faith, effort, recollection, concentration
and discrimination.

Total effort or surrender.

21. Success is nearest to those whose efforts are intense and sincere.
22. The chances of success vary according to the degree of effort.
23. Success is also attained by those who surrender to god.
24. God is the supreme ruler. He is an individual unit of divine consciousness. He is untouched by the
afflictions of life, action and its result.
25. In god the seed is developed to its highest extent.

The master of masters.

26. Being beyond the limits of time, he is the master of masters.
27. He is known as Aum.
28. Repeat and meditate on aum. Repeating and meditating on aum brings about the disappearance
of all obstacles and an awakening of a new consciousness.

The obstacles to meditation.

29. Disease, languor, doubt, carelessness, laziness, sensuality, delusion, impotency and instability are
the obstacles that distract the mind.
30. Anguish, despair, tremors and irregular breathing are the symptoms of a distracted mind.
31. To remove these, meditate on one principle.

Cultivating right attitudes.

32. The mind becomes tranquil by cultivating attitudes of friendliness towards the happy, compassion
towards the miserable, joy towards the virtuous and indifference towards the evil.
33. The mind also becomes tranquil by alternately expelling and retaining the breath.
34. When meditation produces extraordinary sense perceptions, the mind gains confidence and this
helps perseverance.
35. Also, meditate on the inner light which is serene and beyond all sorrow.
36. Also meditate on one who has attained desirelessness.
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 7.8 PATANJALI’S YOGA SUTRAS

Dropping out of the wheel.

37. Also, meditate on knowledge that comes during sleep.
38. Also, meditate on anything that appeals to you.
39. Thus, the yogi becomes master of all, from the infinitesimal to the infinite.

Periphery and center.

40. When the activity of the mind is under control, the mind becomes like pure crystal, reflecting
equally, without distortion, the perceiver, the perception and the perceived.
41. Savitarka samadhi is the samadhi in which the yogi is still unable to differentiate between real
knowledge, knowledge based on words and knowledge based on reasoning or sense perceptions,
which all remain in the mind in a mixed state.

The pure look.

42. Nirvitarka samadhi is attained when the memory is purified, and the mind is able to see the true
nature of things without obstruction.
43. The explanations given for the samadhis of savitarka and nirvitarka also explain the higher states
of samadhi, but in these higher states of savichara and nirvichara samadhis, the objects of meditation
are more subtle.
44. The province of samadhi that is connected with these finer objects extends up to the formless stage
of the subtle energies.

The thought of no-thought.

45. These samadhis that result from meditation on an object are samadhis with seed, and do not give
freedom from the cycle of rebirth.
46. On attaining the utmost purity of the nirvichara stage of samadhi, there is a dawning of the
spiritual light.
47. In nirvichara samadhi, the consciousness is filled with truth.

The fall of the idiots.

48. In the state of nirvichara samadhi, an object is experienced in its full perspective, because in this
state knowledge is gained directly, without the use of the senses.
49. The perception gained in nirvichara samadhi transcends all normal perceptions both in extent
and intensity.
50. When this controlling of all other controls is transcended, the seedless samadhi is attained, and
with it, freedom from life and death.

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Sadhana Pada
The seeds of misery.
1. Kriya Yoga is a practical, preliminary yoga and is composed of austerity, self-study and surrender
to god.
2. The practice of Kriya Yoga reduces misery and leads towards samadhi.
3. Miseries are caused by lack of awareness, egoism, attractions, repulsions, clinging to life and fear
of death.
4. Whether they be in the states of dormancy, attenuation, alteration or expansion, it is through lack
of awareness that the other causes of misery are able to operate.

Sleep, identification, duality.

5. Lack of awareness is taking the transient for the eternal, the impure for the pure, the painful as
pleasurable and the non-self for the self.
6. Egoism is the identification of the seer with the seen.
7. Attraction, and through it, attachment, is towards anything that brings pleasure.
8. Repulsion is from anything that causes pain.

Prati-prasav: The primal of the ancients.

9. Flowing through life is the fear of death, the clinging to life, and it is dominant in all, even the
learned.
10. The sources of the five afflictions can be abolished by resolving them back to their origin.
11. The outward expressions of the five afflictions disappear through meditation.

Awareness: The fire that burns the past.

12. Whether fulfilled in the present or the future, karmic experiences have their roots in the five
afflictions.
13. As long as the roots remain, karma is fulfilled in rebirth through class, span of life and types of
experiences.
14. Virtue brings pleasure: vice brings pain.

The seer is not the seen.

15. The discriminating person realizes that everything leads to misery because of change, anxiety,
past experience and the conflicts that arise between the three attributes and the five modifications of
the mind.
16. Future misery is to be avoided.
17. The link between the seer and the seen that creates misery is to be broken.

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The bridegroom is waiting for you.

18. The seen which is composed of the elements and the sense organs is of the nature of stability,
action and inertia, and is for the purpose of providing experience and thus liberation to the seer.
19. The three gunas – stability, action and inertia – have four stages: the defined, the undefined, the
indicated and the unmanifest.
20. The seer, although pure consciousness, sees through the distortions of the mind.
21. The seen exists for the seer alone.
22. Although the seen is dead to him who has attained liberation, it is alive to others because it is
common to all.
23. The seer and the seen come together so that the real nature of each may be realized.
24. The cause of this union is ignorance.

Awareness, not knowledge.

25. The disassociation of the seer and the seen which is brought about by the dispersion of ignorance
is the remedy that brings liberation.
26. The unwavering practice of discrimination between what is the real and what is the unreal brings
about the dispersion of ignorance.
27. The highest stage of enlightenment is reached in seven steps.

The eight limbs of yoga.

28. By practicing the different steps of yoga for the destruction of impurity, there arises spiritual
illumination which develops into awareness of reality.
29. The eight steps of yoga are self-restraint, fixed observance, posture, breath regulation, abstraction,
concentration, contemplation and trance.

Death and discipline.

30. Self-restraint, the first step of yoga, is comprised of the following five vows: non-violence,
truthfulness, authenticity, mystery in daily activities (brahmacharya) and non-possessiveness.
31. These five vows, which constitute the great vow, extend to all the seven stages of enlightenment
regardless of class, place, time or circumstance.
32. Purity, contentment, austerity, self-study and surrender to god are the laws to be observed.
33. When the mind is disturbed by wrong thoughts, ponder on the opposites.
34. It is necessary to ponder on the opposites because wrong thoughts, emotions and actions, such
as violence, result in ignorance and intense misery whether they be performed, caused or approved
through greed, anger or delusion in mild, medium or intense degrees.

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Life is a mirror.
35. When the yogi is firmly established in non-violence, there is an
abandonment of enmity by those who are in his presence.
36. When the yogi is firmly established in truthfulness, he attains the fruit of action without acting.
37. When the yogi is firmly established in honesty, inner riches present themselves.
38. When the yogi is firmly established in sexual continence, vigor is gained.
39. When the yogi is firmly established in non-possessiveness, there arises knowledge of the ‘how’
and ‘wherefore’ of existence.

The shadow of religion.

40. When purity is attained there arises in the yogi wisdom for his own body and a disinclination to
come in physical contact with others.
41. From mental purity there arises cheerfulness, power of concentration, control of the senses and a
fitness for self-realization.
42. Contentment brings supreme happiness, purity and power.
43. Austerities destroy impurities, and with the ensuing perfection in the body and sense organs,
physical and mental powers awaken.
44. Union with the divine happens through self-study.
45. Total illumination can be accomplished by surrendering to god.

Death to the limited.

46. Posture should be steady and comfortable.
47. Posture is mastered by relaxation of effort and meditation on the unlimited.
48. When posture is mastered there is a cessation of the disturbances caused by qualities.
49. The next step after the perfection of posture is breath control, which is accomplished through
holding the breath on inhalation and exhalation, or stopping the breath suddenly.
50. The duration and frequency of the controlled breaths are conditioned by time and place, and
become more prolonged and subtle.
51. There is a fourth sphere of breath control, which is internal, and it goes beyond the other three.

Returning to the source.

52. Then comes the dispersion of the cover that hides the light.
53. And then the mind becomes fit for concentration.
54. The fifth constituent of yoga, pratyahara – returning to the source – is the restoration of the mind’s
ability to control the senses by renouncing the distractions of outside objects.
55. Then comes the complete mastery over all the senses.

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Thank You

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