Savasana (Corpse Pose) This is an Asana for relaxation of all muscles, nerves, etc. This Asana should be performed at the very end. It is a closing pose. Mritasana is another name for this pose. TECHNIQUE Spread a soft blanket. Lie flat on your back. Keep the hands on the ground by the sides. Stretch the legs quite straight. Keep the heels close. Let the toes remain separated. Close the eyes. Breathe slowly. Relax all muscles, nerves, organs, etc. Start the relaxation process from the toes. Then proceed to the calf-muscles, muscles of the back, chest, arm, forearm and hands, neck, face, etc. See that the abdominal organs, heart, chest, brain are also relaxed. Relax the plexus of nerves also. Now repeat “Om, Om, Om.” Think of Atman. Think of Rama. Meditate gently with Suddha Bhava, feeling of purity. Do not sleep. Continue the meditation for 15 minutes. You will enjoy perfect peace, ease, comfort and relaxation. Every one of you should enjoy it. Words are imperfect. They cannot adequately describe the feelings. BENEFITS Savasana combines pose and meditation. It gives rest not only for the body but also for the mind and soul. It gives relief, comfort and ease. Relaxation is a very important factor in muscular exercises. In Halasana, Sarvagasana, Paschimottanasana, Dhanurasana and Ardha-Matsyendrasana, you know pretty well that all the muscles of the back, Lettissimus dorsi, Psoasmagnus, Quadratus lumborum, Rectus, abdominis, Pectoralis major of the chest, Biceps, Triceps, the deltoid of the arm, Sartorius of the thighs, are all stretched and contracted to an enormous degree. During intense muscular activity, the metabolism is increased. Metabolism is the Anabolic and Catabolic changes that take place in the body (wear and tear in the system). Anabolic changes are constructive and Catabolic changes are the destructive ones. During metabolism all the muscular tissues are supplied with fresh oxygenated blood or plasma through capillary oozing and carbon dioxide is taken back through the veins to the right auricle of the heart. This is termed tissue-respiration. Just as interchange of oxygen and carbo dioxide takes place in the lungs, so also interchange of carbon dioxide and oxygen takes place in the tissues also. Mark the wonderful creation and working of the internal mechanism of the body! How marvellous is the machinery! Can a scientist make a single atom, a single cell, a single organ of the body? Bow with folded hands before the Creator of this wonderful mechanism of the body. Repeat Om Ram. Enter into silence. Meditate. The whole mystery of creation will be revealed unto you through His Grace. The muscles that are put under severe strain demand relaxation and rest. It is Savasana that promptly and efficiently ensures complete relaxation and perfect ease.

Chakrasana (Circle Pose) Many acrobats demonstrate this Asana in the streets. Young boys can do this Asana very easily because their spine is very elastic. When the bones become rigid and ossified in advanced years, bending of the spine becomes difficult. It resembles a circle. Hence the significant name Chakrasana. In fact, it resembles more a bow than a circle. TECHNIQUE Stand up. Raise the hands above in the air. Slowly bend towards the back making a curve of the body. When the hands come to your hip-level at the backside, slowly bend your legs at the knee. This will help you to bend further and to touch the ground with your hands. Do not be in a hurry. Do it slowly by adjusting balance. Otherwise, you will have a fall. Keep a thick blanket on the ground and over this, practise this Asana. In the beginning, you can do this by the side of a wall or you can ask your friend to catch hold of your hips firmly and then bend.There is another way of doing the Asana. This is suitable for old people. There is no danger of falling at all. Lie down on the back. Keep the soles and palms on the ground. The palms must be kept by the side of your head and the elbow above. Now bring your heels near to your palms on the ground and raise your body above, thus making a curve of your spine. By continuous practice one can render the spine very elastic. Elasticity of spine means everlasting youth. A man with a rigid spine can form a semicircle at the outside. In the course of two weeks all the rigid parts will become elastic. You can catch hold of the heels with the hands when you do this Asana. BENEFITS He who practises this Asana will have perfect control of the body. He will be agile and nimble. He can turn out more work in a short space of time. All the parts of the body are benefited by this Asana. If you find it difficult to keep the Asana for a long time, lie down flat on the ground, again lift it up. When you raise yourself upon this Asana the body will be light. You will get exhilaration of spirit at once. You will be ready for active work. If there is any pain in the neck and shoulders after the practice of Sarvangasana, do this Asana immediately for a few minutes. It will relieve the pain as it bends the neck backwards and thus it is a counter-pose to Sarvangasana. All the other benefits of Dhanurasana, Salabhasana and Bhujangasana are derived from this Asana.

Matsyendrasana (Spine Twist-Full Pose) Those who have practised Ardha Matsyendrasana for some time are ready for taking up this full pose. The full pose is a little more difficult than the half pose. The late Sri Madhavadasji Maharaj of Malsar (Gujarat), a famous Hatha Yogi, used to teach his students this pose straightaway. This Asana derives its name from the Rishi Matsyendra. TECHNIQUE Sit erect with legs stretched. Place the left foot on the joint of the right thigh forcibly with both your hands and fix the heel of the left foot at the navel. Let the right leg touch the ground by the side of your left knee. Place the left hand outside the right knee and press the knee to the left side. Get hold of the right toe with the fingers (thumb, index and middle fingers) of the left hand. The right foot should remain firm. Turn the right hand towards the back and catch hold of the left heel. The face and body are turned back towards the right side. Twist the spine. Gaze at the tip of the nose. Breathe slowly. Retain the pose for 20 seconds. You can keep it for 2 or 3 minutes also by gradual practice. Repeat the process several times. The technique appears to be difficult. If you give careful attention and think with concentration, then it is very clear and easy. Or see once when your friend does this Asana.This should be practised both by the right side and left side by turns. Then only maximum benefits of the Asana will be derived. First do the half pose for 2 or 3 weeks and then attempt this. Then the muscles and joints will be more elastic and flexible. If you find it difficult to keep up your balance, instead of turning your hand towards the back, you can keep the palm on the ground. This will give you good support, and would make matters easy. Slowly you can take the hand away and turn it towards the back. BENEFITS The advantages that are derived from the half pose will be derived in this full pose to a great extent. The synovial fluid of the joints increases and the joints become very active. All the adhesions in the joints that are caused by rheumatism are removed. It bestows beautiful health. It augments the Prana Sakti (vigour and vitality) and consequently removes innumerable diseases. The pressure of the heel on the navel forces blood towards the back which nourishes well all the nerves of the back, particularly the Prana Nadis of the back. It awakens the Kundalini and brings peace of mind. Hail! Hail! the Yogi Matsyendra who first introduced this Asana amongst the Hatha Yogic students. Om Namah Parama Rishibhyah-Prostrations to the Rishis! Those who have practised Ardha Matsyendrasana for some time are ready for taking up this full pose. The full pose is a little more difficult than the half pose. The late Sri Madhavadasji Maharaj of Malsar (Gujarat), a famous Hatha Yogi, used to teach his students this pose straightaway. This Asana derives its name from the Rishi Matsyendra. TECHNIQUE Sit erect with legs stretched. Place the left foot on the joint of the right thigh forcibly with both your hands and fix the heel of the left foot at the navel. Let the right leg touch the ground by the side of your left knee. Place the left hand outside the right knee and press the knee to the left side. Get hold of the right toe with the fingers (thumb, index and middle fingers) of the left hand. The right foot should remain firm. Turn the right hand towards the back and catch hold of the left heel. The face and body are turned back towards the right side. Twist the spine. Gaze at the tip of the nose. Breathe slowly. Retain the pose for 20 seconds. You can keep it for 2 or 3 minutes also by gradual practice. Repeat the process several times. The technique appears to be difficult. If you give careful attention and think with concentration, then it is very clear and easy. Or see once when your friend does this Asana.This should be practised both by the right side and left side by turns. Then only maximum benefits of the Asana will be derived. First do the half pose for 2 or 3 weeks and then attempt this. Then the muscles and joints will be more elastic and flexible. If you find it difficult to keep up your balance, instead of turning your hand towards the back, you can keep the palm on the ground. This will give you good support, and would make matters easy. Slowly you can take the hand away and turn it towards the back. BENEFITS The advantages that are derived from the half pose will be derived in this full pose to a great extent. The synovial fluid of the joints increases and the joints become very active. All the adhesions in the joints that are caused by rheumatism are removed. It bestows beautiful health. It augments the Prana Sakti (vigour and vitality) and consequently removes innumerable diseases. The pressure of the heel on the navel forces blood towards the back which nourishes well all the nerves of the back, particularly the Prana Nadis of the back. It awakens the Kundalini and brings peace of mind. Hail! Hail! the Yogi Matsyendra who first introduced this Asana amongst the Hatha Yogic students. Om Namah Parama Rishibhyah-Prostrations to the Rishis!

Padahastasana (The Feet and Hands Posture) This can be styled as “Standing Paschimottanasana,” as the technique is the same. The only difference is that you will have to do this while standing. Some people call this “Hastapadangasana.” TECHNIQUE Stand erect. Let the hands hang down closely by the sides. Keep the heels close and toes apart. Raise the hands above the head. Slowly bend the body downwards. Keep the knees stiff and erect. Do not bend the legs at the knees. Slowly bring the hands down without bending at the elbows and catch hold of the toes with your thumb, index and middle fingers only. When you bend, slowly exhale and draw the belly backwards. Keep the forehead between the knees. The face is buried between the hollow of the knees or the head can be pushed further between the two thighs. There are varieties in this Asana by interchanging the feet and hands. There is no space here for a detailed description. Further, they are not of much use or advantage. Retain the pose from 2 to 10 seconds. Fatty people will find it difficult to practise this Asana in the beginning. With patience and perseverance they will be able to do it perfectly in a short time. When you draw the back, you will have to contract the abdominal muscles and rectum.If you find it difficult to catch hold of the toes owing to the stiffness of the muscles of the hips and excess of fat in the abdomen, bend the knees slightly. After catching hold of the toes, straighten and stiffen the legs. That is Yukti or common-sense. You can drink a small quantity of water before you do this Asana. BENEFITS There are manifold benefits of this Asana. You will feel much invigorated after the exercise is over. The body is rendered light as much Tamas is dispelled. Adiposity disappears. Any shortening of the legs owing to fracture of the leg or thigh-bones is rectified. You will get slight lengthening of the leg by practice of this Asana for about three months and rubbing the thighs and legs with mustard oil to which a little salt is added. Salt increases penetration of the oil. This Asana helps free passage of Apana Vayu downwards. The Sushumna Nadi is purified and strengthened. The benefits of Paschimottanasana are derived from this Asana also. VARIATIONS I. Padahastasana (Second Variety):Stand erect. Slowly raise your left leg and catch hold of the toe with your fingers. Keep the right on your hip. Do not bend the legs. Some people call this variety as Padahastasana. II. Tadasana (Tree Pose):This is a familiar exercise among the school-students in the drill-class. Now raise one hand above the head very quickly. Do not bend the head. Then bring it to former position. Again do the same with the other hand. Repeat like this as many times as you can. Instead of taking directly above the head at one stretch, you can stop for a while when the hand comes to your shoulder level, parallel to the ground. You can take the two hands together also. When this Asana is over, shampoo the muscles of the hands, shoulders, etc. This Asana is also called Vrikshasana. Sirshasana is also called Vrikshasana. Stand erect on one leg keeping the other leg at the root of the other thigh. This is also a variety of Vrikshasana. III. Utthita Vivekasana:This is very useful for doing Pranayama and Japa in standing position. Stand erect. You can keep the hands in a folded way near your chest. IV. Purna Padasana:If you keep your hands at sides and stand erect, it is called Purna Padasana.

Trikonasana (Three Angle Pose) TECHNIQUE Stand erect. Keep your legs two feet apart. Now stretch your arms wide on the sides in a line with the shoulders. The arms must now be quite parallel to the ground. You might have done this portion of the exercise in your drill class in the school. Now bend slowly to the right. Keep the left knee stiff and erect. This is important. Touch the right toe with the fingers of the right hand. Bend the neck slightly to the right. It may touch the right shoulder. Now stretch the left arm above. Retain the posture for 2 or 3 minutes. Breathe slowly. Again you can practise on the left side. Let the fingers of the left hand touch the left toe. Stretch the right arm in the air as before. Do 3 or 6 times on each side. BENEFITS This Asana gives very good lateral movements to the spine. It is an auxiliary Asana to Ardha Matsyendrasana. It amplifies and fulfils the Matsyendrasana. Mr. Muller also gives a description of this Asana in his system of physical culture exercises. If you have a healthy spine, you can sit in your meditation in one Asana for many hours without fatigue. For a Yogi the spine or Meru Danda is a great thing as it is connected with the spinal cord and the sympathetic system. It is the spine that contains the important Sushumna Nadi which plays a vital part in the Kundalini movement. This Asana tones the spinal nerves and the abdominal organs, increases peristalsis of the bowels and invigorates appetite. Constipation is relieved. The body becomes light. Those who suffer from shortening of the leg due to fracture of hip or thigh bone (Femur) or bones of the leg (Tibia or Fibula) will be benefited by this Asana. This Asana lengthens the legs. Krishna Kumar Bhargava, Advocate, Sitapur, practised this Asana for three months. His legs became lengthened and he was able to walk one or two miles later.

Padangushthasana Fatty people will find it a little difficult to practise this Asana. They are tossed about either from side to side or forwards and backwards. A little steady practice will make matters all right. In former days the Naishthika Brahmacharins of Gurukulas used to practise this Asana daily. Rishis of yore prescribed this Asana along with Sirshasana and Sarvangasana for Brahmacharins for the preservation of Virya, or the vital energy. TECHNIQUE Put the left heel right in the centre of the anus or perennium, the space between anus and external organ of generation. Put the whole weight of the body on the toes, particularly the left big toe. Place the right foot over the thigh near the knee. Sit carefully now, keeping up balance. If you find it difficult to practise this Asana independently, you can take the help of a bench by placing your hands on the bench or sitting by the side of a wall. Place the hands on the sides of the hips. Retain the breath as long as you can do it comfortably. Breathe slowly. Gaze steadily on any black or white spot in front of you. Repeat your Guru Mantra or Rama Rama while practising the Asana. BENEFITS The perennial space is four inches in breadth. Underneath this space lies the Virya Nadi or the spermatic duct that carries the semen or vital energy from the testes. By pressing the Nadi with the heel, the flow of semen outside is checked. A steady practice of this Asana removes wet-dreams or spermatorrhoea and makes one an Urdhvareto-Yogi or a Yogi in whom the semen flows upwards to the brain and gets stored up there as Ojas-Sakti or spiritual power. A combination of Asanas such as Sirshasana, Sarvangasana, Siddhasana, Bhujangasana and Padangushthasana is very conducive to keep up Brahmacharya. Each has its own specific action. Siddhasana and Bhujangasana act on the testes and its cells and prevent the formation of semen. Sirshasana and Sarvangasana help the flow of semen towards the brain. Padangushthasana acts on the spermatic duct effectively.

Urdhva Padmasana TECHNIQUE Perform Sirshasana as mentioned before. Slowly bend the right leg and keep it on the left thigh and then the left leg on the right thigh. You must do this very carefully and slowly. If you can stand in Sirshasana for more than 10 or 15 minutes, then alone you can attempt this. Otherwise, you will have a fall. A gymnast who can balance himself on the parallel bars or on the ground can do this Asana quite easily. The practice of this Asana needs some strength. Breathe slowly through the nose and never by the mouth. Remain in the posture from 5 to 10 minutes in the beginning and gradually increase the time. To start with practice this Asana by the side of a wall over a fourfold blanket. There are some other varieties in this Asana. They are not of much use. Some persons will find it easy to do Padmasana first and then they will raise the legs slowly. Experienced persons can bring down the Padmasana to the ground and again they can raise the legs above as before. Those who practise this Asana should take some light tiffin, a cup of milk or fruit juice after finishing this Asana. Practitioners of Sirshasana and Urdhva Padmasana should keep up Brahmacharya. Then only will they realise the maximum benefits. BENEFITS When any sort of prayer or Japa is done during the course of Asanas, it becomes a Tapas also. You will get Siddhis. In days of yore, Tapasvins used to stand on the head for a period of twelve years and repeat the Mantras of the Ishta Devata or Guru. You will find this in Maha Bharata in many instances. Japa or meditation in Urdhva Padmasana or Sirshasana touches the heart of the Lord deeply. He showers His blessings quickly. Many difficulties will be obviated. All the advantages of Sirshasana are derived from this Asana. He who practises this will have perfect control over the body.Pandit Sri Suryanarayan, Advocate, Lakhimpur, practised this Asana. His memory had considerably increased. It cured spermatorrhoea or wet-dreams in Ganga Prasad, a student of M.Sc. class, and Narendra, a student of the Calcutta Medical College. Judge Kedarnath could turn out double the work in Courts and read books for many hours. You can also sincerely practise this Asana regularly and get the full benefits and live long in perfect health.

Vajrasana ( The Adamantine Pose) Those who sit in this Asana have a steady, firm pose. They cannot be easily shaken. The knees are rendered very hard. The Meru Danda becomes firm and strong. This Asana resembles more or less the Namaz pose in which Muslims sit for prayer. TECHNIQUE Keep the soles of the feet on both sides of the anus i.e., place the thighs on the legs one over the other and the soles on the buttocks. The calves must touch the thighs. The part from the toe to the knee should touch the ground. The whole burden of the body is put on the knees and ankles. In the beginning of practice, you may feel a slight pain in the knee and ankle joints but it passes off very quickly. Massage the paining parts and the two joints with the hands. You can use a little Iodex or Amritanjan for rubbing. After the feet and the knees, put both the hands straight on the knees. Keep the knees quite close. Sit like this, keeping the trunk, neck and head in one straight line. This is the most common Asana. You can sit in this Asana for a very long time comfortably. Yogins generally sit in this Asana. BENEFITS If you sit in this Asana for about half an hour immediately after food, the food will be digested well. Dyspeptics will derive much benefit. The nerves and muscles of the legs and thighs are strengthened. Myalgia in the knees, legs, toes and thighs disappears. Sciatica vanishes. Flatulence is removed. The stomach works vigorously. The practice of Vajrasana exercises a stimulating, beneficial influence on Kanda, the most vital part, and which is situated 12 inches above the anus and from which 72,000 Nadis spring. VARIATIONS Some people will keep the heels quite separate. The anus and the buttocks are kept between the two heels and the legs by the side of the two thighs. I. Kurmasana (Tortoise Pose):Press the buttocks firmly with the soles. Keep the head, neck and trunk erect. Keep the hands on your hips or on the knees or on the sides of the chest. II. Ardha Kurmasana:Sit in the same Vajrasana and stretch your hands to your face level, palms facing together and slowly bend and lie down on the ground on the support of your hands. III. Utthana Kurmasana:In this, you will have to sit in the same way as you sit for Garbhasana by keeping the hands between the calves and thighs. In Garbhasana, the feet are kept on the thighs as in Padmasana; but in Uttana Kurmasana the ankles are kept quite close one over the other and the hands pressing the head down. By all these Asanas, sprains and pains in the back will disappear. IV. Mandukasana (Frog Pose):Take the feet towards the back. Let the toes touch each other. Place the knees at the sides. Keep the hands on knees. This is called Mandukasana. V. Ardha Savasana:See the instructions elsewhere under Supta Vajrasana. VI. Padadirasana:Some people call the Vajrasana as Padadirasana. In this pose you can keep the hands on the knees or to your chest level, palms facing each other.VII. Parvatasana:Sit in Vajrasana posture. Raise your body and the hands above your head very slowly. This is called Parvatasana. A better variety of Parvatasana is described elsewhere. VIII. Ananda Mandirasana:Sit in Vajrasana and catch hold of the heels with the two hands. IX. Angushthasana:This is an important Asana for keeping up Brahmacharya. By sitting in Vajrasana slowly raise your knees. There is a similar Asana. See the description of Padangushthasana elsewhere. X. Supta Vajrasana: This is sleeping pose and Vajrasana combined or same as Ardha Savasana. First you must be perfect in doing Vajrasana. Then you can take to this Asana. More strain and force come on the knees in this Asana than in Vajrasana. Lie down on the back as in Ardha Savasana. Make a finger-lock. Allow the head to rest on the palms. Instead of making a finger-lock, you can place the hands as instructed in Matsyasana (first variety). In the beginning, the entire portion of the back may not touch the ground. The lower portion will remain raised up. Within a few days’ practice, you will be able to do this Asana quite satisfactorily.In this Asana you will get all the advantages of Vajrasana. Hunchback is removed as the spine is bent backwards. The spine gets elastic also. He who does this Asana will find it easy to do Chakrasana.

Gomukhasana (Cow Face Posture) When this Asana is demonstrated, it will look like the face of a cow. Hence this significant name. Gomukha means `Cow-face.’ TECHNIQUE Place the heel of the left leg under the left part of the anus. Bring the right leg in such a way that the right knee will be above the left knee and the right sole along the side of the left thigh in close contact. By gradual practice, you will have to bring the right heel to touch the left buttock. Sit quite erect. Now you will have to make a finger-lock of the two index-fingers at the back dexterously, of course with a little difficulty in the beginning. Take the left hand to the back, raise the left index-finger upwards. Bring the right index-finger downwards and catch hold of the left index-finger firmly. Make a finger-lock now. If it slips, try again, and keep the lock for two minutes. Breathe slowly. The Asana will now look like the face of a cow. When you make the finger-lock, do not turn the body, do not bend the heel and chest. Keep the trunk quite straight. Change the hands and legs alternately. Fat people will find it difficult to do this Asana, to adjust the heels and thighs and to make the finger-lock. But continual practice will make them all right. BENEFITS This Asana removes rheumatism in the legs, sciatica, piles or haemorrhoids, neuralgia of the legs and thighs, indigestion, dyspepsia, muscular pain in the back, and sprain in the forearms. This helps in maintaining Brahmacharya and good health. Mula Bandha comes by itself and can be kept up with ease. Hence, this Asana is suitable for the practice of Pranayama. Ordinarily you can sit at all times in this Asana for long meditation also. Lean persons with thin thighs and legs will like this Asana very much. Yogi Swami Svarupananda of Jwalapur, Haridwar, was a votary of this Asana. He used to sit always in this Asana alone. This was his favourite Asana. If you find a little congestion (accumulation) of blood in the thighs and legs, massage or shampoo the legs and thighs with your hands as soon as you release the Asana.There is also another variety of Gomukhasana. When you do this variety, raise the elbow of the left hand upwards and the fingers at the back. Take the right hand to the back, raise the index-finger up as far as you can and form a hook of the index-fingers. VARIATIONS I. Vama Janvasana:You will have to keep the legs as in Gomukhasana by keeping the right thigh and knee over the left. The hands can be kept near your chest or on the lap of knees. II. Dakshina Janvasana:In this Asana the left thigh and knee are kept over the right. This is convenient for some persons.