ASANAS IN SITTING

POSITION

ASANAS,
IN TTING POSITION

DHYANA MUDRA
This mudra is also called Dhyana Mudra.
But then that
seems to be the
distorted form of
Dhyana Mudra.
In this position,
keeping the
palms open, the
tips of the
DNYANMUDRA thumbs and
index fingers are brought together forming a circle.
Remaining three fingers of both the hands should
De kept together and relaxed. Having this position
Or both the hands is called Dhyana Mudra. In
and
posture, this Mudra is to be taken
sitting
knees
WTists are to be kept on the respective
d the
palms facing upward.
SWASTKASANA

ntroduction
the other
In this Asana one leg is placed
on

-153
 ASANAS IN ITTING
YOGA PRAVESH
POSITION

leg in a particular way and then the position is 3) Bend the right leg in the knee and place
its foot between the thigh and calf of the
Right from the ancient times, this
stabilized.
to be auspicious, which
which
posture
means
has been taken
me
swastika. Therefore, this Asana is called 'Swastika
leg 4) Keep the wrists of both the
hands on
respective knees and take Dnyan Mudra. Continue
na. the
smooth breathing
Position:
Taking The Asana Position The Asana Position:
Initial Position Sitting
SWASTIKASAN
l'a king'the Relensing the
PORIt1OIn
In this Asana the position of the body is
PORilion

the backbone erect and the sight

stabilized. Keep
ahead. One can maintain this position for a long
time. Of course, it needs practice. This Asana
some
meditation and
is used for Dhyana-Dharana, i.e.,
Concentration.

Sittin
Releasing The Asana Position:
Position

waist.
1) Bring the hands beside the
2) Straighten right
the leg in the knee.
in the kne.
- 3) Straighten the left leg the sitting
together, take
4) Get both the legs
posture.
nPsitinn
Duration:
)Spread both the legs and keep them a of this
Asana,
practice
10-12 days'
After
a distance of one or one & quarter feet. i Within minutes.
for 10 to two
2) Bend the left leg in the knee and plac one can maintain this Asana
increased

can
be
ts soul touching the inner side of the right thign. period
re practice this

-154 -155-
 ASANAS IN TING POSITION
YOGA PRAVESH

to three hours. Sitting for long in this Asana

alone S AM A S A N Tukiug the
Position
the pleasure of this Ac. Releasing the
can make one experience Asana. Posltion

Internal Effects:

As the backbone is kept erect in this Asana

its functioning is greatly improved. Dhyana Mudra
further helps in stabilizing pulse beats. Consequentl
strain of many muscles of the body is reduced
Sitting Poxit ion
and this in turn helps reduce the strain of the
heart. As a result of this the breathing slows down.
and the collective effect is that one can have the
concentration of the mind. Therefore, this Asana
is used for Pranayama and Dhyana-Dharana. 0

Precautions:
This Asana being very easy, there is nothing Asnn Position

to bother.
Taking The Asana Position:
SAMASANA InitialPosition Sitting Position
and fix them
Introduction: 1) Spread the extended legs
reet.
distance of one or one and quarter
a
tne
a and place
the knee
In this Asana the external organs of the 2) Fold the left leg in such a
t of the right leg in
body are kept in such a way that they stand divided touching the thigh organ.
into two, and hence the name 'Samasana' In wayay that its heel rests on the procreating
knee and
place
son in the
Yoga Books it is named as 3) Fold the right leg that its
is heel ne
Guptasana". it on the left in such a way
that

leg
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- 156
 AnNAS SITTING POSITION
YOGA PRAVESH

Precautions:

is placed the heel of the left leg.

on
4) Keep both the hands on the knee and
People suffering from hydrocele or eniarge-
take Dhyana Mudra.
ent of testicles should not practice this Asana
The Asana Position:
PADMASANA
is kept erect, the
In this Asana the spine Taking the
PADMASAN
Position Reiesing the
the eyes closed or fixed
knees in straight line and
Posataa

ahead. Continue smooth breathing.

Position:
Releasing The Asana
O=
1) Bring the hands beside the waist.
2) Straighten the right leg in the knee.
3) Straighten the left leg. Sitting Positio
and take the sitting
4) Bring the legs together
position.

Duration:

Since this Asana is also used for Pranayama,

meditation and concentration, it can
be maintaned
kept for
for certain hours. Normally, it should be Asan sition

ten minutes to have its benefits.

Introduction:
the
Internal Effects: Lotus. In this
Asana

Padma means
ike the
blooming ous
Swastikasana. position of the feet lo6ks this
The same as stated for to have
acquired
Thew
Therefore, this Asana
seems

-159
-158
 ASANAS IN sITTING
YOGA PRAVESH
POSITION
the heel of the left leg.
P r e c a u t i o n s :

is placed on

both the hands on the knee and

4) Keep
take Dhyana Mudra. People suffering from hydrocele or
ment
of testicles should not enlarge-
practice this Asana.
The Asana Position:
PADMASANA
In this Asana the spine is kept erect, the
PADMASAN Takink the
knees in straight line and the eyes closed or fixed Position Releasing the
Position
ahead. Continue smooth breathing.

Releasing The Asana Position:

1) Bring the hands beside the waist. O

2) Straighten the right leg in the knee.
3).Straighten the left leg.
4) Bring the legs together and take the
sitting Sitting Poxition
position.

Duration: t
Since this Asana is also used
for Pranayama,
meditation and
for certain
concentration, it can be maintained
hours. Normally, it should be
ten minutes to
have its
kept for
benefits. ARAn Posi t ion

Internal Effects:
Introduction:
The
same as stated for Padma' means Lotus. In this Asana the
Swastikasana. position of the feet lo6ksslike the blooming lotus.

- 158
Therefore
ore, this Asana seems to have acquired tnis

- 159-
 YOGA PRAVESH ASANAS IN
SITTING POSITION
OSITION
name. This Asana has been given great importance
ce
hould not have strain of
e y should not
any kind. The
the spine.weight
in the Yogashastra. This is adjudged to be tho whole body should be on weight
of the
best Asana for meditation, concentration knees get
raised in this Asana, but The
and then they
Pranayama. be kept touching the floor with effort. should
21
Taking The Asana Position: Releasing The Asana Position:
Initial Position : Sitting Position
1) Bring
both the hands beside
the waist.
1) Spread both the legsS and place them 2) Straighten the left leg in the knee.
at the distance of about one or one and a half
3) Straighten the right leg in the knee.
feet from one another. 4) Get both the legs together and have
2) Bend the right leg in the knee and place sitting
position.
its toe on the thigh and the heel on the groin
of the left leg. NOTE: Here it is said to first bend the left leg
3) Bend the left leg in the knee and place in the knee and place its toe on the thighof
its toe on the thigh and the heel on the groin the right leg. However, the old Yoga Books ask
of the right leg. to bend the right leg first. Now it has not yet
4) Keep both the hands on the knees and been known what difference does it make, if one
take up Dhyana Mudra; continue smooth breathing. begins with right leg or left leg.

The Asana Position:

Duration:
for
In this Asana the head, the neck, the spine can be kept
After adequate practice, it should
are kept in a straight line from the floor and
three to four hours. But normally this Asana
the eyes straight ahead and the breathing continues minutes to experience
aintained at least for ten
on
Smoothly. The hands in Dhyana Mudra rest its pleasure.
the knees without pressure of any kind. If tne
hands are long, they can be slightly bent in tn
Internal Effects:
elbows. The hands can be kept straight also but

- 160-
-161
YOGA PRAVESH
SANAS IN SITTING
ITING" POSITION
POSITION
ddha Padmasana.
This Asana stabilizes not
only the body hns Baddha

also the mind. Therefore, it is but

chiefly used
meditation, concentration (Dhyana-Dharana) for TakingAsana Position:
Pranayama. This Asana is also used as and Initia Position: Sitting Position
initial position
for certain other Asanas, e.g. Sharanagata Mudra
Utthita Padmasana, etc. l 1 ) The left hand is taken back
and
to
hold the big toe of the left leg which used
Precautions: of the right foot. is set
on the thigh
2) The right hand is taken back and is
On certain occasions one 1s asked to the used
have to hold big toe of the right foot
Jalandhar Bandha and Mul Bandha in this on the thigh of the left leg.
which is
Asana
which should be tried only after good
and practice of those Bandhas.
knowledge
The Asana Position:

BADDHA PADMASANA After holding the big toes of both the

feet,
straighten the spine. While holding the toes, the
HADIHAL'A LINAAN G= e l e a i ns
Padmasana position should not be allowed to get
upset. Keep the sight ahead and fixed, and. continue
o- smooth breathing.

FadIL * IL
Tukink
Duration:
l1 Fosil ivii

To begin with finds it difficult to do

one
Introduction: this Asana. Later it should be maintained for thirty
OConds, when it becomes possible to take u

Sitting in Padmasana, instead of having hands this Asana. There is not any point in increasing
in Dhyana Mudra, they are used to hold the big its duration
toe of the beyond thirty seconds.
feet. Thus, otherwise free Padmasana
position gets here tied, and therefore, it is callea

-162
-163
 ASANAS IN SITTING
YOGA PRAVESH POSITION
1) Leave the Dhyana Mudra of the hands
Precaution: keep them beside the waist as in the
and

sitting
position.
This Asana brings tremendous pressure on
pu2) Exhale, and imhaling, lift the whole body
the abdomen, therefore, persons suffering from
abdomen troubles or having under gone abdomen with the
help of the hands and stabilize this position
operation should practice this Asana after consulting keeping the breathing smooth.

some Yoga Expert.

The Asana Position:
UTTHITA PADMASANA
While lifting the Padmasana, do not allow
LITTHIT PADMASAN
the knees to come down. It is very important
eleasing
Tuleing *
o i t i o n "

to stabilize this Asana. In order to maintain the

balance, keep the shoulders slightly backward. Keep
the eye sight ahead and fixed.

Releasing the Asana Position:

Asui PUxtiuin
P a d m a wan Powition

1) Inhale, and exhaling, get the body on

Introduction: the floor slowly.

hands on the knees and
2) Kecp both the
In this Asana the whole body in Padmasana restore Dhyana Mudra.
is lifted up with the help of the hands, and therefore
it is called Utthita Padmasana. The whole body Duration:
weight is on both the hands & so it is called on the hanas
comes
Tolasana'. But the latter name is not in the vogue. Since the whole weight
the nanusy
balanced on
a further it is to mbea i n t a i n e d for thirty seconds
Taking The Asana Position: sthis Asana
Asana should be duration.
Initial Position : Padmasana Position Or so. in increasing
There is no point

- 164 - 165-
YOGA PRAVESH SANAS IN SITTIN POsITION

Internal Effects: Taking The Asana Position:

al Position: dmasana Position
In addition to the advantages of Padmasana
it has good effect on the intestines and the muscles
a 1) ke both the hands frontward and interknit
thefingers of both the hands
of the body by having good pressure on them. Take the hands over the head with
fingers, then
turn the palms knitted
downside up and stretch
Precaution: Hhe ody upward with the help of the arms. Stabilize
the
the position and continue smooth breathing.
While lifting the body on the hands, one
may lose balance and fall backward; so one must The Asana Position:
be careful at this point.
In this Asana it iS
necessary to get the body
Dulled upward. That way the body is not lifted
PARVATASANA uD, but the effort is made in that direction, and
as a result of this the muscles of the
arms, the
PARVATASAN Takiug tlhe Position
back and the abdomen are favorably stretched.
Releasiug the
Position

Releasing The Asana Position:

1) Relax the body and bring the hands in
position No.l above.
2) Keep the hands on the knees and take
up Dnyan Mudra.

Padmasan Position ASAn Posit ion

Duration:
Introduction: be maintained for a
S ASana can easily
ger time without any troubie.
The body in this Asana looks like the shape
of a mountain- peak and hence it is called
calleu
Internal Effects
Parvatasana. of the arms,
back
back

Stretching of the muscles

- 166 -
-167
 ASANAS IN SITTIN
YOGA PRAVESH POSITION
should resist the
breathing smoothly.
One
temptation to
have
point. Continue
ain by pulling the leg upto the ideal position.
m o r e

Releasing The Asana: AAKARNA

DHANURASANA (TYPE-2)
1) Inhale, and exhaling start bringing the
foot down and place it on the thigh.
2) Restore the hands to their place.
3) Take the left foot to its place & have
the sitting position.
AKARN DHANURASAN (Type-2)

NOTE:Do this Asana by taking up

the right leg Taking the Position
sitting Position

with relevant changes in the position.

Relensing the Position

Duration:

This Asana exerts great strain, and therefore, O

seconds in order
it should be maintained for thirty
the duration
to have the desired benefits. Initially
should not exceed this limit.
Asua Position

Internal Effects:

In this Asana there is tremendous

strain on Introduction:
of the
both the hands and legs, and the joints another system
ofpulling
muscles involves bow with
waist and the knee which invigorates the This Asana
impression
of a
the leg which gives the the
name

of the concerned organs of the body. hence,

an be shot and
arrow to

Precaution: Dhanurasana.

171
- 170-
 YOGA PRAVESH ASANAS IN SITTING POKIWD

Taking The Asana Position:

Initial Position Sitting Positioon NOTE: Do this Asana in the above mentunss

manner by taking up the right leg on the t

1) Bend the left of the left leg bringing in relevant changes in the
leg in the knce and set
it on the thigh
of the right leg. position.
2) Hold the big toe of the left
left hand, and that of the leg with Duration:
right leg with the right
hand.
This latter Asana exerts more strain h a
3) Exhale, and inhaling start
leg with the left hand and pull liftingthe left the former. It should also be maintained for h y
it up to the left
ear, and stabilize it at that
seconds to experience its benefits.
point, continue smooth
breathing Internal Effects:
The Asana Position:
It has the same internal effect as i ie

Once the Asana carlier type except that the direction of strain changes
Position is taken, smooth at the joints of the waist.
breathing should continue. When the one leg is
lifted, the other leg and hand
The sight should should be kept straight Precaution:
be fixed on the
the straight hand. other end of
The person with weak waist joints stoci
e
Releasing the Asana Position:
not do this Asana as it brings reat suan t

joint.
1) Inhale, and
on the thigh of the
exhaling bring the left 1eg PADMASANA YOGAMUDRA (TIPE-1}
right
2) Restore both theleg.
3) hands to their
place. Introduction:
position. Straighten the left leg and
take the sitting
This Asana is performed in Pa mas
Position. There is a separate chapter on MTDRA

- 172 - 173
 ASANAS IN
YOGA PRAVESH SITTING POSITION

in But the word 'Mudra' in the name

Yogashastra.
ehould try
one s h o u
to set the
forehead on the ground
from the body. Once the
of the present Asana has nothing to do with the quite away
Over, continue smooth breathing. Afterprocess
bending
MUDRA included in Yogashastra. This is to be Some
oractice, while bending
in the waist,
practiced simply as an Asana. keep the back
bone straight to experience its nice results. After
taking the position, try to relax the body.
Taking The Asana Position:
Initial Position Padmasan Position
Releasing The Asana Position:
PADMASAN YOGMUDRA Taking the Tosition
(Tpe-1)
Releasing thhe
Position
1) Exhale and inhaling be straight in the
waist.
2) Restore the hands on the knees and take
0 up Dhyana Mudra.

Duration:
Asan Positinn

Padimasan
one minute
Posiion

t should be retained at least for

this
1) Inhale and take both the hands back and benefits. After sufficient
its practice
8er and
keep the palms facing outside interlocking the five minutes
d u o n can be extended upto
thumbs. Keep both the hands straight. not beyond that.
2) Exhaling bend in the waist and rest the
forehead on the floor. Continue smooth breathing.
Internal Effects
there
the
The Asana Position: folded in
this Asana,
As the belly gets ntestines,
liver,
pressure
on
emendous pressure
In this Asana one has to sit in Padmasa and this
and bend in the waist the spleen, certain glands,
etc., complaints
complamis

fully. In this process u

removes
removes

and
es their functioning
unctioning ThisAsana
abdomen gets folded and that is expected, 1o
garding
constipation.
Bardino system &
which,
Further in order to get the abdomen folded
prope 8 digestive kundalini
shakti,
also used to
a w a k e n
the

- 174
-175
 SANAS IN SITTING
YOGA PRAVESH 2 POSITION
on to t y p e - 2 .

however, requires its prolonged practice.

Taking
The Asana Position:
Precaution: alPosition: Padmasana Position
One should take care while bending in the
waist. Bending process should be slow and should
1) Inhale, and exhaling set
both the palms
ear the belly
below tne navel
go with the exhaling process or else one may near resting on the heels
of the legs. Keep the right hand palm on the
suffer from air or gas accumulation in the belly.
et hand palm. Keep the fingers quite together.
The people with back problem should practice this
21 Exhaling bend in the waist and place
Asana only after consuling some Yoga Expert.
the forehead on the ground. When the bending
process is over, continue smooth breathing.
PADMASANA YOGAMUDRA (TYPE-2)
PADMASAN YOGMUDRA (Ty pe-2) The Asana Position:
Taking the P'osition
Releasi ng the
Posit ion

position of this Asana is the same as

The
hands. Here
ype-1. except the positionof the
O first both the placed at the navel. Then,
palms are
and
Wnile bending forward, keep the elbows erect
stuck to the chest ribs.AC
ASa Posilioi
Padmasan
Posilio

Releasing The Asana Position:

Introduction: in the

and inhaling get straight

S19tBIeA 2ini hobio 1) Exhale

72V This Asana differs from the earlier one only waist knees
and take
the
in the position of hands. However, this latter varie 2) Keep the hands on

is more difficult than the former. Besides, it 15 p Dhyana Mudra.

a more advanced state and naturally more beneficia.
One should first practice type-1 and then pas

- 176- -177
 POSTTION

YOGA PRAVESH
ntroduction:

Duration Asanas have been seen dealing with the

Asana at least
orward a n d backward ending of the spine. The
backward

to maintain this
It is desirable benefits. After is esigned to twist the spine to
Asana
to have the expected
for one minute
and left side in from its errect position.
present

duration can be increased

prolonged practice the right
is made up of highly elastic joints and
the
minutes. cnine is
The spine
up to five moved to any direction. However, in
be
life, it does not have side movements,
can
Internal Effects: Hav-to-day
day-to-day

to
therefore, it comes necessary practice
palms at and
of the
to the placement the present Asana.
Owing on the belly.
pressure
the navel, there is
more

makes the benefits

of the
Asana Position:
This increased pressure Taking The Position
prominent.
earlier Asana more
nitial Position : Sitting
Precaution: Bend the left leg in the knee and place
1) left
its heel near the thigh. Keep the sole of the
mentioned for type-1. Besides and knee
the floor and the thigh
The same as

done after good practice foot flat on

this Asana should be
touching to the chest. of the right
of type-1.
Place the left hand in front
VAKRASANA (TYPE-1) 2) of both the
that the fingers
hand in such a way remain nat
Taking the Positio paums face each other and
the palms
VAKRASAN (Type-1) -ReleGsin t h
Fosition| on the floor. trunk to
the
neck and
3ot0 3) Now turn the back
above
and look
the right, twisting the spine
the shoulder. Continue smooth ng
breathing

The Asana Position:

SilLi Asan
Posit.ion Posit.ion

- 178 -
-179
YOGA PRAVESH
ASANAS IN SITTING POSITIO

the spine is to be kept straight sets twisted in its errect

position. Alongwith the
In this Asana ine the belly and
of the spine and both the hin
other internal
The lower end organs also get
on the floor and stabilize them wisted and receve the desires strain. It
also has
be placed well efect
of the neck and shoulders very good on the
spinal cord and its functioneng
Then with the support
is improved.
vertebrae to the right. At the same
twist the upper
time, the standing
knee be kept close to the chest OL
Precaution:
Alongwith the neck, the sight should also be turned
to the right side and stabilize it in that direction.
Maintaining the Asana with bearable strain,
Releasing The Asana Position: it should be released as stated above. Persons
having spinal column should do this
complaints,
Asana after consulting some Yoga Expert.
1) Turn the neck to the front.
2) Restore the hand to its place.
3) Straighten the left leg and take the sitting VAKRASANA (TYPE-2)
position.
Introduction:
NOTE: Following the above mentioned process,
is the advanced stage of Vakrasana.
This
practice this Asana placing the right leg in folding the
Here the spine is twisted with the support of
position. it involves
Knee alongwith the shoulder, and hence

Duration: more strain.

This Asana should be retained for minimu Taking The Asana Position:
two minutes on each side. With more pracuce Initial Position: Sitting Position
this duration can be increased to six minutes.
B e n d the left leg in the
knee and place
Internal Effects: t near
the thigh of left leg the folded
2) Place the right hand beyond left hand.
The elasticity of the spine increascsaas it ne
knee of the left leg and in front of the

- 180 -
-181
YOGA PRAVESH
ASANAS IN SITTING POSITION

of both the hands in opposite shoulders, the knee and the hand
Keep the palms
direction. There should
be a distance of one foot
ot such a
way that there is more
are
placed in
spine. All the other pressure on the
between the two hands. description is the same as
3) Press the standing left knee with the right in type- 1.
the neck to the
hand and shoulders, and tWist Releasing The Asana Position:
left. Turn the sight also in the same direction
and continue normal breathing. 1) Turn the neck and the sight to the front.
2) Restore the right hand to its place and
T a k i n g the Position\ set right the palm of the left hand.
. A kASAN Relensing tlhe 3) Straighten the left leg and take the sitting
Position|
position.

NOTE: Perform this Asana by taking up the right

= leg making relevant changes.

Duration:

Sitting Foaition
It should be maintained for two minutes on
each side to have the expected benefits. With
practice, it can be maintained up to six minutes.
3 Internal Effects:
All the results of Vakrasana Type-1 are here
felt more prominenty.

Asnn Position Precaution:

The Asana Position: The same mentioned for the former.
as

In Vakrasana (Type-1) the spine is twisted

only with the help of the shoulders. Here u e

- 182 - 183
YOGA PRAVESH

ASANAS IN SITTING POSITIOON

ARDHA MATSYENDRASANA Taking The Asana Position:

Initial Position : Sitting Position
Introduction:
1) Bend the left leg in the knee and place
It was Matsyendra rishi who designed and
it on the other side of the right knee.
practiced this Asana, and hence its name
2) Bend the right leg in the knee and fold
Matsyendrasana. This Asana in its original form
is difficult to practice, therefore, it was later
it fully.
3) Cross the right hand over the left leg
simplified. The simplified form is called 'Ardha and hold its big toeis
Matsyendrasana'. After sufticient practice of this
4) Turn the shoulders and the neck to the
Asana, it becomes possible to practice Matsyendrasa-
left as much as possíble. Encircle the the waist
na. oi20q by the left hand keeping the palm inside out. Turn
the neck also to the left and continue smooth
ARDHM ATSYENDRASAN Taking the Posit ion
R e l c u s i u g the Position breathing
The Asana Position:

taking the right hand over the knee

While
of the left leg, keep the right arm touching the
the downward
standing knee of the left leg and keep
and very close to
part of the right hand parallel
the knee. The folded left leg is pressed by the
left.
Sitting Posit ion Tight in order to twist the trunk to the
arm
At this point do not trys to sit over
the folded
free.
of the rightsleg. Keep the/folded right leg
the
While twisting the trunk to the left, outstrech
chest. Straighten the spinal column and the. neck,
and then turn to the left as much as possible.
This twisting process is further enhanced by encircled
left hand round the waist. This turningi process
is facilitated, if it is done with exhaling. Once
A a Positio1_ the finalcontinue,
position is attain, the smooth breathing
sho

- 184. 185-
 ASANAS IN SITTING POSITION

YOGA PRAVESH
SHARANAGATA MUDRA

Position:
Asana
Releasing The Introduction:

to the front. in
and the sight suffix "Mudra' is included
1) Turn the neck
their place. Though the Asana.
hands to be treated as an
Restore the Il Is 8oing to
2) name, with
the right leg. the and becoming one
3) Straighten to its place
and take desire of submitting theme of this
Asana.
the left leg The God is central
4) Bring the Almighty Asana reflects
the sitting position. Position of
the body in this
The submission to God.
Asana by taking up the right leg the feeling
of
NOTE: Do this in taking and
relevant changes
Asana Position:
Taking The
with necessary
releasing the Asana. Padmasana
Position
Position :
Initial

Duration: SHARNAGAT UDRA

is taken up, Taking the Ponition

form this Asana
In whatever each R e l e a s i n g the Position
maintained for
two minutes on
it should be
ideal posítion and
to have the
side. Then, try deal
minutes. After a good
stabilize it for two minutes on
can be kept
for five
of practice, it
each side.

Internal Effects:
of Vakrasana.
This is the advanced stage udmasan Poslilon

of that Asana are

Naturally, all the advantages
in this Asana. It
experienced more prominently
and loss of
has favourable effects on constipation ***
.-

appetite.

Precaution:
PORitIo

The same as said for the Vakrasana.

1

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 YOGA PRAVESH
ASANAS IN SITTING POSITION

1) Exhale, and inhaling raise the hands upwar A fter practice this duration can be increased to
from the sides and jOin the palms. three minutes.

2) Exhaling, bend in
tne waist and
touch
the the hands straight Internal Effects:
the forhead on
floor keeping
the tinal
After taking position, continue smooth
breathing. The results of Yoga Mudra (Type-1) are
experienced in this Asana. Secondly, this Asana
The Asana Position: prepares the Sadhaka mentally for the desired
submission to the Almightly God.
Like Yogamudra here too the abdomen
folded. gets
Further, attempt should be made to have Precaution:
this fold as
complete as possible. The frontward
stretched arms
greatly help in getting this fold. The s a m e as stated for the 'Yoga Mudra'.
However, the hands should be kept as much
outstretched possible: Keep the knees resting
as VAJRASANA
on the floor and
the
the forehead on the spinal
column straight. Place
floor at farthest distance from Introduction:
the crossed
legs. While
keep the arms touching the oustretching
ears. Keep the
the hands,
Like Padmasana, this is
also the Asana for
normal. breathing meditation. One can sit comfortably
for a prolonged
be practiced
Pranayama an also
period in this Asana. it
Releasing The Asana Position: in this Asana. Though its
name is Vajrasana
called 'VAJRA'.
nas nothingto do with the weapon
1) Exhale, and
inhaling start raising the
and straighten it in the arms,
neck and the
trunk, Taking The Asana Position:
Keep the hands outstretched wals nitial Position: Sitting Position
above the head.
2) Exhaling, bring both the hands down from
the sides 191gus knee and placed
and take in the
up Dhyana Mudra. 1) Fold the left leg
toe on
the floor.
the and place
Duration: 2) Fold the right leg
in the knee
two toes.
floor and join the
the toe on the the parted heels.
on the pit formed by
s Asana should be 3) Sit on the
knees.
one and
half minute maintained atleast for Place the
4) palms
to have the desired
benen - 189-

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 ASANAS IN SITTING POSITION
YOGA PRAVESH

it should be kept for five minutes to experience

VAI ASAN good results. With more practice it can be kept
Tiliun
for three hours.

Internal Effects:
Puito
Alongwith the body, the mind also gets
stabilized in this Asana. Hence, it is preferred for
meditation and concentration. This Asana is also
found to be good for Pranayama.

one Bandha
The special fold of the legs forms
The Asana Position: the blood circulation
in this Asana. Consequently
controlled. For this
It is important to keep the spine,
the neck in the waist-downward parts is
recommended after Shirshasana.
and the head, upright in o n e straight
line in this reason this Asana is
Asana. Keep the sight fixed at the
level of the
hanids. Precaution:
height. Don't have any pressure on the
The whole weight of the body be het on the
whose
spine. Continue smooth breathing, when the final The people having stiff joints and
position is attained. m movements have become difficult, practice
should
of Such persons should
with a lot care.
this
Asana
Releasing The Asana Position: Asana after getting the joints ree
practice this
and laxed.
1) Remove the palms from the knees and
bring them to the sides. VAJRASANA YOGAMUDRA (TYPE-1)
2) Take out the left leg and straighten it. Introduction:
3 Take out the right leg and We have already seen

4) Take the straignic Yogamudra

sitting position. Padmasana
and here it is
AJRASAN YoGMUDRA (Type-1)
Duration: Ype-i)
Vajrasana Yogamudra
(Type-1). The difference

After a little practice, this Asana can D between the two lies in their
auitained for Pa-
a
long time. In the daily rouno ARA, Otion,I
initial pOsitions, VIZ,

190- - 191
 ASANAS IN SITTINGPO
YOGA PRAVESH POSITION

dmasana and vajrasana respectively. Regardino the :ficult to preactice, Paschimottanasana (ardha)
the internal effects etc. is designed to enable the body to take the full
Asana position, both
both are nosition later. This has not been mentioned in
the same and hence no need to repeat those points
any Yoga Book.
again.

Duration: Taking The Asana Position:

Initial Position: Siting Position
This Asana being Simple can easily be
maintained for two minutes and even more 1) Fold the left leg
in the knee and place
the heel of the left foot near the thigh of the
DELJO
VAJRASANA YOGAMUDRA (TYPE-2) right leg.
2) Only inhale.
Introduction: 3) Exhaling, hold the big toe of the right
foot with the left hand and encircle the right hand
Padmasana Yogamudra round the waist.
(Type-2) which has been 4) Exhale completely, and bend downwards
VAJRASAN YOGMUDRA
(Type-2)
examined earlier, and the and touch the forehead to the knee. Don't allow
present Vajrasana Yoga- the knee to raise. Continue smooth breathing.
mudra (Type-2), are the
same in their Asana Posi- The Asana Position:
Asan POsition
tion, internal effects, etc.e-
Xcept their initial position. The process of downward bending is the
Duration: same as in Pashchimottanasana (full) the description
one leg is
of which will follow. In this Asana
are kept to
This Asana should be maintained for one folded and the calf and the thigh
and half minute to have
the expected results the floor.

PASHCHIMOTTANASANA (ARDHA) Releasing The Asana

Position:

Introduction: start raising the head.

1) Exhale, and inhaling,
the hands to ther place.
both
2) Restore and take the sitting
Ardha the left leg
ndent Asana. But Pashchimottanasana is not indep
an 3) Straighten
since Paschimottanasana position.
u
- 193-
- 192-
YOGA PRAVESH
ASANAS IN SITTING POSITION

NOTE:Practice this Asana by folding the right

making relevant changes. leg Internal Effects:
(full} are
Duration: Advantages of Pashchimottanasana
realized to some extent. Basically this Asana prepares
even if it is maintained for thirt the body for Pashchimottanasana (full).
Initially,
Precaution:
While bending downward, there is the
possibility of the knees and thighs being raised,
O and this should be avoided.

PASHCHIMOTTANASANA (FULL)
Sitting Po»ition .

PASCHIMOTTAN ANSAN (ARDH)

Introduction:
The front side of the body is called east
T a k i n g the Position side, while the back one is called west side. In
Releasing the Position this Asana complete back side, i.e., the west side,
right from the heels to the forehead, gets stretched
and therefore, it is called Pashchimottanasana'.

Taking The Asana Position:

Initial Position: Sitting Position

Asan Posit iou 1) Only inhale.

2) Exhale, and hold the big toes of both
the feet with both the hands.
3) In exhaled state bend downward and rest
seconds, one experiences the benefits. Of course, the forehead on the knees. Continue sinooth
arter practice, it should be increased
five minutes to four to breathing.

- 195-
-194
 ASANAS IN SITTING POSITION
Y O G A P R A V E S H

The Asana Position:

in order to get the forehead
on to the knees.
After taking the
position, relax the whole body
keep the heels, caha. and automatically the head, shoulder, chest will
After bending down, the floor,
es
come down owing to their weight and relaxation.
completely touching
to
keepin
thighs rest on the
the forehead knee
the spine straight,
smooth breathing. Try to rest Releasing The Asana Position:
continue
the
and here the abdomen gets &182A
floor. Since
elbows on the 1) Exhale, and inhaling, start raising the head.
2) Restore the hands to their place and take
PASCHIMOTTANASAN Taking the Position
sitting position.
the Position
up the
Releas ing
Duration:

One finds it difficult to take up this Asana

bo initially. But with practice and patience it can be
maintained for thirty seconds. Later one certainly
succeeds in having the final position and the
duration
is also increased to three minutes.
Sitting Position

Internal effects

Since the Nadies and other tissues of

the
whole of the west side of the body get stretched,
they get purified and their fuctioning is greatly
of the
inproved. At the same time, the muscles
front side get contracted and there is pressere
ARAn Poait.ion on the lungs, intenstines and other internal juice

r producing glands. As a result of this their functioning

completely folded, it becomes necessary to end is also improved. It is very useful in setting right
troubles concerning the lumber part of the
only after complete exhalation. One the
downward as much as should D spinal cord and the digestive system. Further, there
one's body
then try to stabilize at that point, permse
the
is very Sensitive part in our body known as Kundalini

breathing smooth. keeping

Do not try to raise knees
lying in dormant stage. This Asana is supposed

thc - 197-

- 196-
YOGA PRAVESH ASANAS IN SITTING POSITION

and abdomen, not only improves their functionins Dhanurasana is in the sense that the body here
but also the functioning of the spinal cord. Thi stretched like the string of a bow when pulled
gets
also helps cure certain troubles concerning the spinal at the time of archery.
cord & column.

Taking The Asana Position:

Precautions:
Initial Position : Sitting Position
There is nothing to bother as the
is quite simple.
Asana
1) Bend the left leg in the knee and keep
the foot on the thigh of the right leg. Keep the
AAKARNA DHANURASANA (TYPE-1)
T right leg straight.
2) Hold the big toe of the left leg with
right hand, and with the left hand hold the big
toe of the right leg between the thumb and index
AK A N DIIANU2ASANCT pes1) finger, and the other three fingers to have a good
T«kine t he Forit ion
grip of the thumb.
Releaxing the Dosi t i o n
3) Exhale, and inhaling start lifting the left
foot with the right hand and pull it up to the
ear. Keep the trunk and the neck erect and the
sight fixed on the other end of the left hand.
Continue smooth breathing.

ARAn PAIt fnn

The Asana Position:
Introduction: Inorder to get the foot up
to the ear,
neck. But this is Wrong.
We have one is tempted to bend the
which the already seen that the Asana in Initially it does not matter,
if the foot does not
body gives the must be made to keep
is called Dhanurasana'. impression of a bow reach the ear. Attempt
this And we have the trunk and neck straight.
Try to pull the foot
Asana in discussed
prone position. The present stabilize it at that
as much as
possible and
present up
- 168 -
-169