SAVASANA, OR THE _DEATH POSE

METHOD

1. LET YOURSELF LIE FLAT AND HEAVY ON THE MAT.
2. BREATHE RHYTHMICALLY BUT NATURALLY.
3. RELAX EVERY MUSCLE, STARTING WITH THE HEAD, NECK, SHOULDERS, CHEST, ARMS AND HANDS AND FINGERS, DOWN THE TORSO AND ABDOMEN, DOWN THE BACK, HIPS, THIGHS, KNEES, LEGS, FEET AND TOES.
4. RELAX THE MUSCLES OF YOUR FACE, FOREHEAD, EYES, CHEEKS, MOUTH, CHIN. 
5. PRETEND YOU ARE AN OLD PIECE OF ROPE LYING ON THE GROUND.
6. DO NOT LET YOUR MIND WANDER AND FREE-ASSOCIATE
7. DO NOT LET YOURSELF RELAX INTO SLEEP.
8. IN TIME YOU SHOULD BE ABLE TO HOLD THIS POSE FOR TEN OR FIFTEEN MINUTES WITHOUT EITHER DAY-DREAMING OR FALLING ASLEEP.
9. YOU WILL FIND SUCH RELAXATION MORE BENEFICIAL THAN AN HOUR'S NAP .

.

UDHITTA PADASANA, OR RAISED-LEGS POSTURE,

THIS IS A SIMPLE ASANA WHICH MAY BE DONE BY ANYONE, REGARDLESS OF AGE, WEIGHT OR INFIRMITIES

.

METHOD

1. LIE FLAT ON YOUR BACK, ARMS ALONG THE SIDES
2. INHALING SLOWLY
3. SLOWLY RAISE YOUR RIGHT LEG WITHOUT BENDING THE KNEE, UNTIL IT IS AT RIGHT ANGLES TO YOUR BODY,
4. KEEPING YOUR OTHER LEG FLAT ON THE FLOOR.
5. HOLD THIS POSITION FOR A FEW SECONDS, THEN LOWER THE LEG WHILE EXHALING IN THE SAME SLOW RHYTHM.
6. REVERSE, REPEATING WITH THE LEFT LEG.
7. NOW RAISE BOTH LEGS AT ONCE.
8. HOLD THIS POSITION FOR A SLOW COUNT OF THREE TIMES THREE  AND LOWER THE LEGS AGAIN.
9. REST GRADUALLY INCREASE THE COUNT TO TEN OR TWELVE SECONDS.
10. AT FIRST YOU MAY FIND THAT DOING THE THREE PARTS OF THIS EXERCISE JUST ONCE IS ENOUGH TO PRODUCE SLIGHT FATIGUE.
11. INCREASE THE NUMBER OF REPETITIONS TO THREE, THEN FOUR OR FIVE AFTER FEW DAYS.
12. EVENTUALLY YOU SHOULD BE ABLE TO RAISE BOTH LEGS AT ONCE HALF A DOZEN TIMES IN SMOOTH RHYTHM WITHOUT STOPPING.
13. BE SURE, HOWEVER, ALWAYS TO GO THROUGH ALL MOTIONS SLOWLY: THE TENDENCY IS TO LOWER THE LEGS FAST, SINCE THIS IS BY FAR THE EASIER WAY.
14. YOU WILL PROBABLY EXPERIENCE SLIGHT SORENESS OF THE ABDOMINAL MUSCLES AT THE START, BUT THIS WILL NOT LAST BEYOND THE FIRST FEW DAYS.

THERAPEUTIC VALUE

1. THIS EXERCISE GIVES THE ABDOMEN AN INTERNAL MASSAGE, STRENGTHENING ALL THE MUSCLES AND BREAKING DOWN SURPLUS FAT.
2. IT IS THEREFORE PARTICULARLY GOOD FOR PERSONS WORKING AT SEDENTARY JOBS AND FOR THOSE SUFFERING FROM OR WISHING TO PREVENT "MIDDLE-AGED SPREAD," INCLUDING WOMEN WHO OTHERWISE DEPEND ON GIRDLES TO KEEP THEMSELVES LOOKING FLAT.
3. IT IS EXCELLENT FOR PREVENTING PROLAPSE OF THE STOMACH AND FOR RECONDITIONING MUSCLES AFTER CHILDBIRTH.
4. IN THE LATTER CASE, HOWEVER, IT SHOULD NOT BE DONE WITHOUT FIRST CHECKING WITH A DOCTOR.

CAUTION

1. THIS EXERCISE SHOULD BE AVOIDED BY PERSONS WITH A WEAK HEART AND WOMEN ALREADY SUFFERING FROM FEMALE DISORDERS.
2. IN CONTRAST WITH THE ABOVE ASANAS, WHICH .ARE BASICALLY DEEP CONTRACTION EXERCISES, THE NEXT THREE ARE CONCENTRATION POSES.
3. THEY ARE LISTED IN THE LOGICAL ORDER IN WHICH YOU WILL WANT TO DO THEM, THE FIRST BEING THE SIMPLEST AND THE LAST THE MOST COMPLICATED.
4. BUT EVEN THE FIRST WILL REQUIRE A BIT OF PATIENCE AT FIRST, UNLESS YOU ARE NATURALLY VERY LIMBER.

SUKHASANA

METHOD

1. SIT ON THE MAT WITH LEGS STRETCHED OUT IN FRONT.
2. BEND THE RIGHT LEG AT THE KNEE AND PLACE THE FOOT UNDER THE LEFT THIGH, USING YOUR HANDS TO DO IT.
3. NOW BEND THE LEFT LEG AND PLACE THE LEFT FOOT UNDER THE RIGHT LEG. (YOU MAY, IF YOU WISH, REVERSE THE ORDER IN WHICH THE LEGS ARE BENT.
4. KEEP THE BODY BALANCED AND EASILY ERECT.
5. EXTEND YOUR ARMS SO THAT THE WRISTS REST ON YOUR KNEES, PALMS TURNED UPWARD.
6. THE TIPS OF THE THUMBS SHOULD TOUCH THE TIPS OF THE INDEX FINGERS, WITH OTHER FINGERS LYING STRAIGHT OUT.
7. AT FIRST YOUR KNEES WILL PERSIST IN STICKING UP INTO THE AIR, WHICH IS ONLY NATURAL
8. YOU MAY FIND IT HELPFUL TO START PRACTICING THIS POSE SEATED ON A ANY BLOCK(WOODEN BLOCK) ABOUT TWO INCHES THICK. DO NOT FORCE THE KNEES DOWN.
9. EVENTUALLY YOU WILL BE ABLE TO ACHIEVE THIS POSE WITH EASE AND WILL ASSUME IT NATURALLY FOR MEDITATION.

THERAPEUTIC VALUE

1. THIS EXERCISE HELPS CONCENTRATION AND INDUCES MENTAL AND PHYSICAL STABILITY THROUGH CALMING THE NERVOUS SYSTEM .

                                                               SIDDHASANA

METHOD

1. START SITTING UPRIGHT
2. TAKE THE LEFT FOOT IN THE RIGHT HAND AND BEND IT SO THAT THE LEFT HEEL IS  PLACED AGAINST THE PERINEUM AND THE SOLE OF THE LEFT FOOT TOUCHES THE UPPER PORTION OF THE RIGHT THIGH.
3. BEND THE RIGHT LEG SO THAT THE RIGHT HEEL IS AGAINST THE PUBIC BONE AND THE TOES OF THE RIGHT FOOT FIT SNUGLY INTO THE CREVICE FORMED BY THE CALF AND THIGH OR THE LEFT LEG.
4. PLACE YOUR LEFT HAND, PALM UPWARD, ON YOUR LEFT KNEE AND THE RIGHT HAND ON THE RIGHT KNEE.
5. KEEP THE HEAD ERECT, PRESSING YOUR CHIN WELL INTO YOUR NECK.
6. CLOSE YOUR EYES

THERAPEUTIC VALUE

1. INCREASED POWERS OF CONCENTRATION

PADMASANA, THE LOTUS OR BUDDHA

.

                                                                METHOD

2. SIT ON THE MAT TAILOR FASHION.
3. WITH YOUR HANDS, BRING THE RIGHT FOOT UP TO REST ON THE LEFT THIGH
4. CLOSE TO THE HIP JOINT, WITH THE SOLE OF THE FOOT UPTURNED
5. THE HEEL NEAR THE MIDDLE OF THE ABDOMEN
6. THE BALL OF THE FOOT ALMOST IN LINE WITH THE THIGH.
7. NOW TAKE THE LEFT FOOT
8. CROSS IT OVER THE RIGHT AND PLACE IT IN A SIMILAR POSITION ON THE RIGHT THIGH. (FOR LEFT-HANDED PERSONS, REVERSE THE ORDER).
9. PLACE THE HANDS ON THE KNEES
10. PALMS OPEN
11. THE THUMB AND SECOND FINGER OF EACH HAND FORMING THE LETTER O .

     12   PLACE THE SOLE OF YOUR LEFT FOOT AGAINST THE RIGHT          

            THIGH, THEN BEGIN A BOUNCING UP-AND-DOWN MOVEMENT

            WITH YOUR LEFT KNEE.

.

THERAPEUTIC VALUE

1. THE LOTUS POSE, WHICH SYMBOLIZES MENTAL PURITY AND A COMPLETELY DEVELOPED CONSCIOUSNESS, IS SAID TO FREE THE MIND OF TEMPTATIONS AND LOWER PHYSICAL INSTINCTS.

      2    PRESERVES THE EQUILIBRIUM OF OUR POSITIVE AND NEGATIVE          

            CURRENTS AND INCREASES THE EFFECT OF OUR BREATHING    

            EXERCISES. 

3                                              ITS IMMEDIATE PHYSICAL BENEFITS ARE TO KEEP THE JOINTS      

            FLEXIBLE AND TO PROMOTE GOOD POSTURE.

                                              VIPARITAKARANI MUDRA

METHOD

1. LIE FLAT ON THE BACK. INHALING SLOWLY, RAISE YOUR LEGS UPWARD
2. SUPPORTING YOUR HIPS WITH YOUR HANDS
3. GRADUALLY RAISE THE TRUNK UNTIL IT RESTS ON THE SHOULDER-BLADES. 
4. THE KNEES SHOULD BE STRAIGHT, THE LEGS AND TOES INCLINED SLIGHTLY BEYOND THE HEAD.
5. BREATHE IN AND OUT DEEPLY AND SLOWLY SEVERAL TIMES
6. RETURN TO THE PRONE POSITION
7. CONTINUE BREATHING DEEPLY UNTIL ALL TRACE OF EFFORT HAS DISAPPEARED.

THERAPEUTIC VALUE

1. THIS EXERCISE, WHICH REALLY REQUIRES VERY LITTLE EFFORT, IS PARTICULARLY BENEFICIAL BECAUSE IT REVERSES AND INCREASES THE FLOW OF BLOOD TO THE HEAD AND RESPIRATORY ORGANS.
2. HELP to CURE COLDS AND TONSILLITIS.
3. IT HELPS KEEP THE ENDOCRINE GLANDS AND INTERNAL ORGANS, AS WELL AS THE SKIN, IN YOUTHFUL SHAPE.
4.  PRACTICE IT TO PREVENT EARLY WRINKLES AND GENERAL AGING, AND ALSO TO PREVENT AND CURE IRREGULAR OR PAINFUL MENSTRUATION AND THE MENTAL AND PHYSICAL DISCOMFORTS OF MENOPAUSE. MEN, TOO, FIND IT BENEFICIAL, SINCE IT IS ONE OF THE IMPORTANT WAYS TO KEEP THE GONADS FUNCTIONING PROPERLY.

YOGA MUDRA

1. IS ANOTHER POSTURE WHICH, WHILE NOT AN EXERCISE, IS CONSIDERED OF GREAT SPIRITUAL VALUE.
2. IT HAS DEFINITE PHYSICAL BENEFITS

METHOD

1. SIT AS FOR THE LOTUS POSE OR SIMPLY TAILOR FASHION.
2. CLENCH YOUR FISTS
3. PLACE THEM ON EITHER SIDE OF THE ABDOMEN, SLIGHTLY BELOW THE NAVEL.
4. TAKE A DEEP BREATH, THEN BEND FORWARD AS FAR AS POSSIBLE WHILE EXHALING.
5. CONTINUE FIRMLY TO PRESS THE FISTS AGAINST THE ABDOMEN.
6. HOLD THIS POSE FOR FIVE TO TEN SECONDS
7. RETAINING YOUR BREATH.
8. SLOWLY EXHALING
9. SIT UP AND TURN TO THE ORIGINAL POSTURE.
10. GRADUALLY INCREASE THE TIME UNTIL THE MUDRA TAKES THREE MINUTES,
11. CAREFUL NOT TO ADD MORE THAN A SECOND OR TWO PER WEEK TO YOUR TIME.
12. HOLDING THE BREATH TOO LONG MAY BE HARMFUL.

THERAPEUTIC VALUE

1. THE YOGA MUDRA INCREASES THE PERISTALTIC MOVEMENTS OF THE BOWELS AND SO IS EXCELLENT FOR RELIEF OF CONSTIPATION.
2. IT ALSO STRENGTHENS THE ABDOMINAL MUSCLES AND LENDS TONE TO THE COLON, THE PELVIC REGION AND THE NERVOUS SYSTEM IN GENERAL.
3. MEN TROUBLED WITH SEMINAL WEAKNESS ARE HELPED BY IT, AND IN ADVANCED STAGES OF YOGA PRACTICE IT HELPS AWAKEN THE KUNDALINI POWER.
4. IT INCREASED CONCENTRATION .

SIMHASANA, OR THE LION POSE

METHOD

1. SQUAT ON YOUR HEELS, OR EVEN SIT IN A CHAIR FOR THIS ONE; PLACE YOUR HANDS ON YOUR KNEES
2. TAKE A DEEP BREATH, EXHALE AND STICK YOUR TONGUE OUT AS FAR AS POSSIBLE, UNTIL YOU BEGIN TO EXPERIENCE A SLIGHT GAGGING SENSATION.
3. STIFFEN THE FINGERS AND SPREAD THEM WIDE. AT THE SAME TIME OPEN BOTH MOUTH AND EYES WIDE, TENSING THE NECK AND THROAT.
4. LET THE FEELING OF TENSION PERMEATE YOUR WHOLE BODY.
5. RETAIN THIS POSTURE FOR A FEW SECONDS
6. RELAX.
7. REPEAT TWO OR THREE TIMES.
8. IF YOU FEEL YOU ARE COMING DOWN WITH A SORE THROAT OR LARYNGITIS, REPEAT THE EXERCISE HALF A DOZEN TIMES SEVERAL TIMES A DAY.

THERAPEUTIC VALUE

1. THE LION POSE HELPS THE THROAT BY INCREASING THE BLOOD SUPPLY TO IT, AND RESIST INFECTION.
2. EXCELLENT EXERCISE FOR PERSONS SUFFERING FROM ASTHMA, HAY FEVER, ENLARGED OR INFECTED TONSILS
3. FROM GENERAL SUSCEPTIBILITY TO THROAT AND UPPER-RESPIRATORY INFECTIONS.

USTRASANA OR CAMEL POSE

METHOD

1. KNEEL ON THE MAT, THEN SQUAT ON THE HEELS WITH TOES OUTSTRETCHED
2. PLACE THE HANDS BEHIND YOU DIRECTLY BEHIND THE TOES.
3. LEAN BACK, THROWING THE HEAD AS FAR BACK AS POSSIBLE.
4. ON A DEEP INHALATION, SLOWLY RAISE THE BACK AND THE LOWER PART OF THE BODY, ARCHING THE SPINE.
5. HOLD THE BREATH WHILE RETAINING THIS POSITION FOR A FEW SECONDS
6. RETURN TO THE ORIGINAL SITTING POSITION.
7. MOVE THE HEAD FORWARD AND EXHALE.
8. REST AND REPEAT
9. GRADUALLY INCREASING THE TIME FOR HOLDING FROM SIX TO THIRTY SECONDS.
10. IN TIME YOU WILL WANT TO REPEAT THIS EXERCISE UP TO FIVE TIMES A DAY.

                                                      THERAPEUTIC VALUE

1. THE CAMEL POSE BENEFITS THE THYROID AND THE GONADS OR SEX GLANDS.
2. AT THE SAME TIME IT LENDS ELASTICITY TO THE SPINE AND BACK MUSCLES.
3. EXCELLENT FOR PERSONS SUFFERING FROM GAS, CONSTIPATION, SLIGHT DISPLACEMENT OF THE VERTEBRAE OR OF THE VARIOUS PELVIC ORGANS SUCH AS THE UTERUS,
4. FALLOPIAN TUBES, URETER AND URETHRA, AND FOR DISORDERS OF THE URINARY BLADDER.
5. BY TONING THE ENTIRE PELVIC AREA AND STIMULATING THE SEX GLANDS THE CAMEL POSE IS ESPECIALLY BENEFICIAL IN INCREASING SEXUAL POTENCY.

CAUTION

NOT TO BE ATTEMPTED BY PERSONS SUFFERING FROM HERNIA.

                                               MATSYASANA, OR FISH POSE:

METHOD

1. STARTING WITH THE LOTUS POSE, LEAN BACK, USING ELBOWS AND ARMS TO HELP BALANCE YOURSELF, UNTIL YOUR HEAD RESTS COMFORTABLY ON THE MAT AND YOUR BODY FORMS A LOW ARC. 
2. USE A LOW CUSHION FOR COMFORT AT FIRST, IF NECESSARY.
3. NOW EXTEND YOUR ARMS AND GRASP YOUR TOES ON EITHER SIDE .

THERAPEUTIC VALUE

1. THIS EXERCISE TONES EVERY MUSCLE IN THE SYSTEM, ESPECIALLY THOSE OF THE LUBROSACRAL REGION.
2. THE CONSCIOUSNESS IN THE MEANTIME IS DIRECTED TOWARD THE THYROID 
3. THIS POSE HELPS OVERCOME STIFFNESS AND TENSION IN THE NECK, REVITALIZING NECK MUSCLES BY SETTING UP TENSIONS OPPOSITE TO THE USUAL ONES.
4. THE BACKWARD PRESSURE STIMULATES THE BLOOD FLOW TO THE NECK, CLEANSING THE THYROID, TONSILS AND ADENOIDS.
5. EXCELLENT FOR COLDS AND UPPER-RESPIRATORY TROUBLES, ESPECIALLY THOSE OF THE PHARYNX.

THE SUPINE POSE

METHOD

1. KNEEL ON THE MAT
2. KEEPING KNEES TOGETHER AND FEET APART, WITH HEELS UP.
3. SITTING BETWEEN YOUR HEELS, BEND BACKWARD EXACTLY AS FOR THE FISH POSE UNTIL YOUR HEAD RESTS ON THE FLOOR.
4. FOLD THE PALMS OF YOUR HANDS IN THE MIDDLE OF YOUR CHEST AS FOR PRAYER.
5. HOLD  THIS POSITION FOR A FEW SECONDS, BREATHING DEEPLY.
6. NOW RAISE YOURSELF SLOWLY, USING FIRST THE ELBOWS AND ARMS, THEN THE PALMS.
7. RELAX.
8. GRADUALLY INCREASE THE TIME OF THE EXERCISE TO THIRTY SECONDS.

THERAPEUTIC VALUE

1. BOTH THE FISH POSE AND THE SUPINE POSE BENEFIT THE PITUITARY, PINEAL, THYROID AND ADRENAL GLANDS AS WELL AS THE GONADS.
2. IT TONE THE KIDNEYS, STOMACH AND INTESTINES.
3. EXCELLENT FOR TONING THE NERVES CONNECTED WITH SEXUAL FUNCTIONS.

SARVANGASANA, OR THE SHOULDER STAND

 THE NAME OF THIS ASANA IS DERIVED FROM THE SANSKRIT WORD SARVANGA, MEANING "ALL PARTS" AND IMPLIES THAT IT IS BENEFICIAL FOR THE ENTIRE BODY.

.

METHOD

1. LIE FLAT ON YOUR BACK
2. LEGS OUTSTRETCHED
3. ARMS PARALLEL TO THE BODY
4. PALMS DOWN. 
5. NOW RAISE THE LEGS SLOWLY FROM THE FLOOR, KEEPING THE KNEES STRAIGHT AND CLOSE TOGETHER, TOES POINTING.
6. CONTINUE THE MOVEMENT AS SLOWLY AS POSSIBLE UNTIL THE LEGS ARE AT A THIRTY- DEGREE ANGLE WITH THE FLOOR.
7. PAUSE BRIEFLY
8. BREATHING NATURALLY AND CONCENTRATING YOUR WHOLE ATTENTION ON THE MOVEMENT .
9. CONTINUE THE ELEVATION UNTIL YOUR LEGS ARE VERTICAL TO YOUR BODY. PAUSE AGAIN, MAINTAINING THE FULL STRETCH.
10. PRESS YOUR HANDS AND ELBOWS HARD ON THE FLOOR AND RAISE YOUR LEGS, TORSO, HIPS, BACK, STOMACH AND CHEST. THEN, USING ONLY YOUR UPPER ARMS AND ELBOWS AS A FLOOR REST
11. SLIDE YOUR HANDS UP THE SMALL OF THE BACK TO ASSIST IN BALANCING THE TRUNK.
12. YOUR LEGS WILL SWING PAST THE VERTICAL POINT AT THIS STAGE.
13. TUCK YOUR CHIN INTO YOUR NECK AND GIVE YOUR BODY AN EXTRA LIFT TO STRETCH THE TRUNK AND LEGS TO A VERTICAL POSITION.
14. RETAIN THIS POSE FOR A FEW MOMENTS
15. NOW REVERSE THE ORDER OF YOUR MOVEMENTS AND SLOWLY RETURN TO THE ORIGINAL HORIZONTAL POSITION.
16. REST.
17. REMEMBER THAT AT ALL STAGES YOUR MOVEMENTS SHOULD BE SLOW, SMOOTH AND CONTROLLED AND THAT A FULL STRETCH OF THE ENTIRE BODY MUST BE MAINTAINED THROUGHOUT

      PERFORM IT ON ONE SMOOTH,CONTROLLED MOTION.

THERAPEUTIC VALUE

1. THIS ASANAIS BELIEVED TO REVITALIZE THE THYROID
2. IT  AFFECTS THE HEALTHY FUNCTIONING OF THE WHOLE ORGANISM.
3. IT REVERSES THE FLOW OF BLOOD AND SENDS IT AWAY FROM THE LIMBS AND ABDOMEN TOWARD THE HEAD
4. RELIEVING FATIGUE
5. EASING VENOUS CONGESTION
6. IT HEALS LEG AND STOMACH TROUBLES.
7. THE ADDED FLOW OF BLOOD TO THE NECK AND UPPER BODY STIMULATE THE ENDOCRINE SECRETIONS IN GENERAL.
8. THE MUSCLES OF THE LEGS, THIGHS, HIPS, ABDOMEN, SHOULDERS, SPINE, NECK AND ARMS ARE ALL STRETCHED
9. ADD TO THE SUPPLENESS OF THE BODY AS A WHOLE AND IMPROVING APPEARANCE.
10. MOST IMPORTANTLY, THE SPINE AND THE NERVOUS SYSTEM BENEFIT SO THAT INNER TENSIONS AND IRRITATION SUBSIDE.
11. THE SHOULDER STAND IS OF THE GREATEST VALUE TO PERSONS ENGAGED IN MENTAL OR CREATIVE EFFORT.
12. OTHER BENEFITS INCLUDE RELIEF FROM CONSTIPATION, INTESTINAL AND DIGESTIVE DISORDERS, MENSTRUAL DISCOMFORT, HEMORRHOIDS AND VARICOSE VEINS.

CAUTION

1. THIS ASANA SHOULD BE PRACTICED SPARINGLY BY PERSONS SUFFERING FROM CHRONIC CATARRH
2. SHOULD NEVER BE ATTEMPTED BY THOSE WITH DISORDERS OF THE THYROID.

PADHASTRASANA

METHOD

1. STAND ERECT WITH THE LEGS CLOSE TOGETHER.
2. INHALE AND EXHALE RHYTHMICALLY A NUMBER OF TIMES.
3. EXHALE FULLY, AND WHILE DOING THIS AND KEEPING THE KNEES STIFF, BEND THE BODY UNTIL YOUR HANDS REACH DOWN TO YOUR TOES AND YOUR NOSE TOUCHES YOUR KNEES.
4. THIS WILL BE DIFFICULT AT FIRST, BUT WITH PATIENCE YOU WILL FIND YOURSELF ABLE LITERALLY TO BURY YOUR FACE BETWEEN YOUR KNEES AND PLACE THE PALMS OF YOUR HANDS FLAT ON THE FLOOR. 
5. RETAIN THIS BENT POSITION FOR FIVE SECONDS
6. RETURN TO THE ERECT POSTURE, INHALING AS YOU STRAIGHTEN OUT.
7. RELAX
8. SLOWLY INCREASE THE TIME FOR HOLDING TO THIRTY SECONDS.
9. DO ONLY ONCE .

THERAPEUTIC VALUE

1. THIS IS A FINE SLIMMING EXERCISE
2. EXCELLENT FOR THE WAISTLINE
3. IT RELIEVES CONSTIPATION
4. LOOSENS THE MUSCLES.
5. IT SHOULD BE DONE ONLY ONCE, VERY SLOWLY AND DYNAMICALLY, WITH THE MAXIMUM STRETCH POSSIBLE.
6. IT STRENGTHENS THE ABDOMINAL ORGANS
7. RELIEVING DYSPEPSIA.
8. ITS TONING EFFECT ON THE LEGS AND BACK IS EXCELLENT INSURANCE AGAINST SCIATICA.

UDDIYANA-BANDA

METHOD

1. STAND WITH THE KNEES SLIGHTLY BENT
2. PLACE YOUR HANDS, PALM DOWN, ON YOUR THIGHS.
3. BREATHE IN AND OUT, REGULARLY AND RHYTHMICALLY
4. BUT MORE FORCIBLY AND LONGER EACH TIME
5. FINALLY EXHALE AND CONTINUE TO DO SO UNTIL EVERY PARTICLE OF AIR HAS BEEN EXPELLED FROM THE LUNGS.
6. RAISE THE CHEST HIGH AND PUSH OUT.
7. A VACUUM HAS BEEN CREATED INSIDE YOUR LUNGS AND STOMACH.
8. AS YOU RAISE YOUR CHEST
9. THE ATMOSPHERIC PRESSURE WILL PUSH YOUR STOMACH FLAT UNTIL IT ALL BUT PUSHES AGAINST YOUR SPINE.
10. RETAIN THIS POSE FOR FIVE SECONDS
11. THEN INHALE. REPEAT ONCE ONLY.

THERAPEUTIC VALUE

1. THIS IS ONE OF THE MOST EFFECTIVE EXERCISES KNOWN FOR TREATING CONSTIPATION AND OTHER DIGESTIVE COMPLAINTS.
2. IT IS NOT DIFFICULT UNLESS YOU HAPPEN TO HAVE A SPECIALLY FLABBY STOMACH OR SUFFER FROM OBESITY.
3. THIS EXERCISE SHOULD ALWAYS BE DONE IN THE MORNING ON AN EMPTY STOMACH.
4. IT MUST NEVER BE ATTEMPTED LESS THAN TWO HOURS AFTER A MEAL.
5. AFTER YOU HAVE BEEN DOING THE UDDIYANA-BANDA FOR SEVERAL DAYS, TRY DRAWING UP YOUR INTESTINE WHILE RAISING YOUR CHEST AFTER EXHALATION.
6. RETAIN THIS POSITION FOR FIVE SECONDS, RELAX AND REPEAT ONCE MORE.
7. INCREASE RETENTION TIME TO TEN, TWENTY AND EVEN SIXTY SECONDS. 
8. HOWEVER, BE SURE TO INHALE AND RELAX THE MOMENT YOU FEEL THE SLIGHTEST STRAIN.
9. BETTER STILL, RELAX JUST AS YOU BEGIN TO THINK YOU WILL FEEL FATIGUE IF YOU CONTINUE.
10. IN TIME YOU WILL BE ABLE TO DO THIS EXERCISE WHILE SITTING IN THE LOTUS POSE.

NAULI-KRIYA,

AN ADVANCED ABDOMINAL EXERCISE RECOMMENDED MAINLY FOR MEN STUDENTS, TO BE ATTEMPTED AFTER THE STOMACH HAS BEEN MADE FIT AND SUPPLE BY PERFORMANCE OF UDDIYANA-BANDA AND OTHER SIMPLER ASANAS, AND AFTER SURPLUS FAT OR DISTENTION HAVE BEEN OVERCOME.

METHOD

1. K STAND OR SIT IN THE SAME POSITION AS FOR UDDIYANA-BANDA AND EXHALE FORCIBLY THROUGH THE MOUTH AFTER A FEW PRELIMINARY RHYTHMIC BREATHING ROUTINES.
2. BE SURE ALL THE AIR HAS BEEN EXPELLED FROM THE LUNGS ON A FORCIBLE EXHALATION.
3. RAISE THE CHEST AND DRAW THE INTESTINE UP AND IN.
4. CONTRACT THE ABDOMINAL MUSCLES
5. THE TWO RECTI
6. ARCH THEM FORWARD WITH A PUSH
7. TRY TO ISOLATE FIRST THE RIGHT, THEN THE LEFT RECTUS, MAKING THEM STAND OUT PILLAR-LIKE, THEN ROTATING THEM FIRST CLOCKWISE, THEN COUNTER-CLOCKWISE.
8. THIS ROLLING ACTION WILL BE FACILITATED IF YOU BEND THE TRUNK SLIGHTLY TOWARD ONE SIDE, THEN THE OTHER. ROLL THE TWO RECTI ALTERNATELY FOR SEVERAL ROTATIONS.
9. TRY THIS EXERCISE STANDING AT FIRST, AND ONCE YOU FEEL CONFIDENT IN ITS PERFORMANCE TRY IT IN THE LOTUS POSE. BUT BE SURE TO APPROACH IT GRADUALLY.
10. MEN OVER FIFTY, VERY YOUNG BOYS AND WOMEN SHOULD NOT ATTEMPT IT UNLESS ACCUSTOMED TO HARD PHYSICAL EXERCISE .

THERAPEUTIC VALUE

1. THE ABOVE TWO EXERCISES ARE CONSIDERED BY EXPERTS TO BE THE BEST METHOD FOR KEEPING THE ABDOMEN FIT AND THE INTESTINES IN PERFECT CONDITION.
2. THOSE WHO PRACTICE UDDIYANA-BANDA AND NAULI-KRIYA REGULARLY NEVER SURFER FROM DIGESTIVE OR OTHER INTESTINAL DISORDERS.
3. THE NAULI IS ALSO SAID TO PREVENT NOCTURNAL EMISSION OF SEMEN.

                                                   ARDJA-MATSYENDRASANA,

 NAMED AFTER THE YOGI TEACHER MATSYENDRA,

METHOD

1. SIT ON THE MAT OR RUG WITH LEGS OUTSTRETCHED, HOLDING THE TRUNK ERECT.
2. CROSS YOUR RIGHT FOOT OVER YOUR LEFT KNEE AND PLACE IT FLAT ON THE FLOOR, NEXT TO YOUR LEFT KNEE.
3. PLACE THE FINGERS OF YOUR LEFT HAND ON TOP OF THE TOES OF YOUR RIGHT FOOT.
4. THIS IS THE FIRST STAGE OF THIS DEEP CONTRACTION EXERCISE.
5. FOR STAGE TWO, STRETCH THE LEFT ARM AND GRIP THE TOES OF THE RIGHT FOOT.
6. PLACE YOUR RIGHT ARM ACROSS YOUR BACK SO THAT THE HAND, WITH PALM OUTWARD, RESTS ON THE WAISTLINE NEAR THE LEFT HIP.
7. AS YOU DO THIS, YOUR TORSO WILL BE TURNED HALF-RIGHT.
8. HOLD THIS POSITION
9. STRETCHING CONSCIOUSLY, FOR A FEW SECONDS.
10. CHECK TO SEE THAT THE CHEST IS ERECT, OTHERWISE YOU WILL NOT GET THE FULL BENEFIT OF THE ASANA.
11. RELAX
12. REPEAT, REVERSING THE MOTIONS
13. BENDING THE RIGHT LEG FINALLY TURNING HALF-LEFT.
14. RELAX AGAIN.
15. INCREASE THE STRETCH BY ONE SECOND EVERY TIME YOU DO THIS EXERCISE, UNTIL YOU ARE ABLE TO HOLD THE POSITION FOR A FULL MINUTE.
16. ALWAYS REMEMBER THAT YOUR MOTIONS MUST BE SMOOTH,GRADUAL, AND NEVER JERKY.

THERAPEUTIC VALUE

1. THIS ASANA HELPS KEEP THE SPINE SUPPLE AND IN PERFECT HEALTH, IN ADDITION TO MASSAGING THE ABDOMINAL ORGANS.
2. CONSEQUENTLY IT WILL RELIEVE, AND EVEN MORE IMPORTANTLY PREVENT, LUMBAGO AND MUSCULAR RHEUMATISM, AS WELL AS GUARD AGAINST SLIPPED DISKS.
3. SINCE IT PLACES PRESSURE UPON THE SPLEEN, LIVER AND KIDNEYS, IT ELIMINATES THEIR SLUGGISHNESS.
4. IT ALSO HELPS TONE THE ENTIRE NERVOUS SYSTEM, ACTING TO REJUVENATE THE WHOLE BODY. CONSEQUENTLY IT IS CONSIDERED ONE OF THE MOST USEFUL OF ASANAS .

VAKRASANA

                                                                METHOD

1. SIT ON THE FLOOR WITH BOTH LEGS STRETCHED OUT STRAIGHT
2. DRAW RIGHT LEG UP UNTIL THE THIGH AND KNEE PRESS HARD AGAINST THE ABDOMEN AND CHEST.
3. LIFT THE RIGHT FOOT OVER THE LEFT AND PLACE ITS SOLE FLAT ON THE FLOOR AGAINST THE LEFT THIGH. TWIST THE TORSO TO THE RIGHT AND PLACE THE PALM OF THE RIGHT HAND ON THE FLOOR
4. WITH FINGERS OUTWARD, SO THAT THE BODY IS  BALANCED.
5. HOLD THIS POSITION THE LENGTH OF THREE YOGI BREATHS. RELAX. REVERSE
6. THEN RELAX ONCE MORE. THIS POSITION MAY BE VARIED BY BENDING THE OUTSTRETCHED LEG UNDER, AND BY TURNING THE TORSO MORE DEFINITELY SIDEWAYS.

THERAPEUTIC VALUE

1. THE VAKRASANA HAS THE SAME VALUE AS THE ARDJA-MATSYENDRASANA, BUT IS MILDER.
2. HELPS BUILD SELF-CONFIDENCE, DETERMI-NATION AND  PERSEVERANCE LITERALLY "STRENGTHENING THE BACKBONE" IN A FIGURATIVE AS WELL AS A PHYSICAL MANNER.

DHANURASANA, OR BOIV POSTURE,

CELEBRATED FOR ITS REJUVENATING EFFECTS

THE RELAXING OF MANY LITTLE-USED MUSCLES.

METHOD:

1. LIE FLAT ON THE MAT, FACE DOWN
2. ARMS BY YOUR SIDES, BOTH STRETCHED TAUT
3. BEND THE LEGS AT THE KNEES AS FAR BACK AS POSSIBLE AND CATCH THE ANKLES WITH THE CORRESPONDING HANDS.
4. PULL THE FEET WELL DOWN.
5. NOW LIFT THE KNEES AND THIGHS OFF THE GROUND, PULLING HARD ON THE ANKLES AND SIMULTANEOUSLY RAISING YOUR HEAD AND CHEST UNTIL YOU ARE POISED ON YOUR ABDOMEN.
6. LIFT THE HEAD WELL UP AND LOOK STRAIGHT AHEAD OF YOU.
7. AT FIRST YOU MAY FIND IT A HELP TO WIDEN THE SPACE BETWEEN THE KNEES FOR THE SECOND PART OF THIS EXERCISE.
8. HOLD THIS POSITION FOR FIVE SECONDS
9. RELAX AND REST. IT WILL HELP THE LIFT IF YOU PUSH THE KNEES OUT.
10. GRADUALLY YOU WILL GAIN ELASTICITY.
11. ONCE YOU HAVE MANAGED TO RAISE THE CHEST AND THIGHS
12. TRY TO REDUCE THE SPACE BETWEEN THE KNEES AND DEEPEN YOUR STRETCH.

THERAPEUTIC VALUE

1. THE BOW POSTURE, TOGETHER WITH THE COBRA POSE WHICH FOLLOWS, ARE THE TWO MOST IMPORTANT EXERCISES FOR BACKWARD STRETCH OF THE SPINE
2. MEANWHILE THE ABDOMINAL REGION IS STRETCHED AND EXERCISED AND THE ENTIRE SYMPATHETIC NERVOUS SYSTEM STIMULATED
3. THIS RESULTS NOT ONLY IN PHYSICAL WELL-BEING AND LONGEVITY, BUT IMPROVED EMOTIONAL AND NERVOUS CONTROL.

BHUJANGASANA, OR COBRA POSE:

METHOD:

1. LIE FACE DOWN ON THE MAT
2. FOREHEAD TOUCHING THE GROUND, WITH ARMS BENT SO THAT THE ELBOWS POINT UPWARD AND THE PALMS REST ON THE GROUND JUST BELOW THE SHOULDERS
3. STRETCH THE LEGS WELL OUT, KEEPING THEM STIFF AND STRAIGHT, WITH THE SOLES POINTING UPWARD. DO NOT ALLOW THE KNEES TO SLACKEN OR BEND.
4. RAISE THE HEAD SLOWLY, AS HIGH AS POSSIBLE, JUTTING THE CHIN FORWARD, FEELING THE STRETCH.
5. LIFT CHEST AND TORSO OFF THE GROUND, PRESSING DOWN ON THE HANDS BUT LETTING THE CONTRACTION OF THE BACK TAKE MOST OF THE STRAIN.
6. FEEL PRESSURE TRAVELING DOWN THE SPINE ALL THE WAY TO THE SACRAL REGION. MAKE SURE YOUR BODY FROM THE NAVEL TO THE TOES RESTS ON THE FLOOR.
7. WHEN YOU ARE FINALLY UPRIGHT, LIKE A COBRA POISED TO STRIKE, RETAIN THE POSE FOR AS LONG AS POSSIBLE WITHOUT FEELING UNDUE STRAIN. 
8. INCREASE THE TIME GRADUALLY FROM A FEW SECONDS TO A FULL MINUTE.
9. SLOWLY RETURN TO THE FACE-DOWN POSITION.
10. RELAX AND REST .
11. IN TIME YOU WILL BE ABLE TO DISPENSE ALMOST ENTIRELY WITH SUPPORT FROM THE HANDS AND ARMS, ALTHOUGH AT FIRST THIS MAY SEEM NOT EVEN REMOTELY POSSIBLE.

THERAPEUTIC VALUE:

1. AN EXERCISE TO MAKE THE SPINE AMAZINGLY SUPPLE AND FLEXIBLE, AT THE SAME TIME IT REVITALIZES ABDOMINAL MUSCLES.
2. KIDNEY, LIVER AND PANCREAS ARE STIMULATED SO THAT THE APPETITE IMPROVES AND BODILY HEAT INCREASES.
3. THIS ASANA IS OF GREAT VALUE TO PERSONS WHO DO A GREAT DEAL OF STOOPING, SEDENTARY WORKERS AND WOMEN OVERBURDENED WITH HOUSEWORK AND ALL WHO SUFFER FROM HABITUAL BACKACHE.

CAUTION:

 IF YOUR SPINE IS STIFF, PROCEED CAUTIOUSLY. REMEMBER THAT WHEREAS A SMOOTH SLOW STRETCH WILL BENEFIT YOU, A WRENCH MAY BE PAINFUL OR EVEN HARMFUL.

PASCHIMATANASANA

                                                            METHOD:

1. LIE FLAT ON YOUR BACK
2. LEGS CLOSE TOGETHER.
3. SLOWLY RAISE THE HEAD, CHEST AND TRUNK UNTIL YOU ARE SITTING UP
4. BEING CAREFUL NEVER TO RAISE THE LEGS OFF THE FLOOR OR BEND THE KNEES.
5. NOW EXHALE SLOWLY, AT THE SAME TIME BENDING FORWARD UNTIL YOU GRIP YOUR TOES. (IF YOU CANNOT REACH THEM, CATCH HOLD OF ANKLES OR CALVES; YOU WILL DO BETTER EVENTUALLY.)
6. THE OBJECT OF THIS EXERCISE IS TO TOUCH YOUR KNEES WITH YOUR FACE WHILE KEEPING THE LEGS FULLY EXTENDED.
7. THIS STRETCH WILL CREATE A SHARP CURVE AT THE BASE OF THE SPINAL COLUMN.
8. BEND AS FAR FORWARD AS YOU CAN WITHOUT JERKING, HOLD THE POSITION FOR TEN SECONDS, THEN SLOWLY RETURN TO UPRIGHT SITTING POSITION.
9. INHALE
10. LIE BACK AND RELAX.
11. DO THIS EXERCISE ONLY ONCE EACH PERIOD
12. BEING CAREFUL TO MAINTAIN RHYTHMIC MOTION MAXIMUM BENEFIT IS OBTAINED BY PULLING THE BODY A BIT FURTHER EACH TIME.

THERAPEUTIC VALUE:

1. THIS DEEP CONTRACTION HAS THE OPPOSITE EFFECT OF THAT BASED ON BHUJANGASANA.
2. THE ABDOMINAL MUSCLES ARE VIGOROUSLY CONTRACTED AND MASSAGED; THE SPINE IS STRETCHED THE OPPOSITE WAY; THE LIVER SQUEEZED; THE SEX GLAND AND THE NERVES AT THE BASE OF THE BACK ARE TONED UP.
3. THE POSTERIOR MUSCLES, WHICH ARE SELDOM PROPERLY EXERCISED, ARE THOROUGHLY STRETCHED. PRACTICED IN CONJUNCTION WITH BHUJANGASANA, THIS ASANA MAKES FOR PHYSICAL REJUVENATION, AND ALSO STIMULATES THE KIDNEYS AND PANCREAS.
4. IT IS ESPECIALLY RECOMMENDED FOR WOMEN, SINCE IT INVIGORATES THE PELVIC REGION AND KEEPS ABDOMINAL MUSCLES UNDER CONTROL
5. MELTING AWAY ANY SURPLUS FAT .

HALASANA,

METHOD:

1. LIE FLAT ON YOUR BACK WITH LEGS STRETCHED OUT.
2. KEEPING THE KNEES STIFF, RAISE THE LEGS TO AN ANGLE OF THIRTY DEGREES.
3. HOLD THIS POSITION FOR FIVE SECONDS, THEN RAISE THE LEGS  ANOTHER THIRTY DEGREES.
4. AGAIN HOLD FOR FIVE SECONDS.
5. NOW RAISE THEM UNTIL THEY ARE IN A VERTICAL POSITION
6. HOLD FOR TWO SECONDS
7. SLOWLY SWING THEM OVER YOUR HEAD UNTIL THE TIPS OF YOUR TOES TOUCH THE FLOOR BEHIND YOUR HEAD.
8. BE CAREFUL AT ALL TIMES TO KEEP THE KNEES STIFF AND THE PALMS OF YOUR HANDS FLAT ON THE FLOOR, ARMS STRAIGHT.
9. SLIDE YOUR TOES FURTHER AWAY FROM YOUR HEAD
10. ALWAYS REMEMBERING TO KEEP THE KNEES STIFF.
11. FEEL THE WEIGHT SHIFT TOWARD THE TOP OF THE SPINE UNTIL IT IS SUPPORTED MAINLY BY THE VERTEBRAE OF THE NECK.
12. HOLD THIS FINAL POSITION FIFTEEN TO TWENTY SECONDS
13. THEN GRADUALLY REVERSE YOUR MOVEMENTS UNTIL YOU ARE AGAIN FLAT ON YOUR BACK.
14. RELAX AND REST.
15. REMEMBER TO BREATHE DEEPLY AND REGULARLY THROUGHOUT THIS EXERCISE.
16. YOU WILL DOUBTLESS HAVE DIFFICULTY AT FIRST IN TOUCHING THE FLOOR WITH YOUR TOES UNLESS YOU DO BEND YOUR KNEES ALSO
17. THE PALMS OF YOUR HANDS WILL TEND TO LIFT OFF THE FLOOR
18. TRY TO KEEP THEM DOWN.
19. WHEN YOU HAVE PERFECTED THIS ASANA, ONE PERFORMANCE OF IT DAILY, SUSTAINED FOR THIRTY SECONDS, IS ALL YOU WILL NEED.
20. THE AIM IS A SINGLE PROLONGED STRETCH, NOT SEVERAL REPETITIONS, ALTHOUGH REPETITION IS WHAT YOU WILL INEVITABLY GET AT FIRST.

THERAPEUTIC VALUE:

1. THIS ASANA STRETCHES SPINE AND ABDOMINAL MUSCLES,
2. HELPS CIRCULATION AND THYROID ACTION,
3. AND CONSEQUENTLY HELPS PREVENT ARTHRITIS. IT ALSO CONTINUES THE BENEFICIAL EFFECTS OF SAVASANA.

SIRSHASANA,

IN SHORT, IT IS KNOWN AS THE "KING OF THE ASANAS,"

METHOD

FIRST STAGE

1. KNEEL ON A MAT
2. CLASP YOUR HANDS
3. FINGERS INTERLOCKED
4. LET BOTH THE HANDS AND THE FOREARMS REST ON THE FLOOR WITH ELBOWS NOT TOO WIDE APART.

SECOND STAGE

1. NEXT PLACE YOUR HEAD, ABOUT ONE INCH ABOVE THE FOREHEAD
2. CUP YOUR HANDS AROUND YOUR HEAD SO THAT THE THUMBS SUPPORT IT
3. NOW SLOWLY GET UP FROM YOUR KNEES AND STAND ON YOUR TOES
4. NEXT TRY TO BRING YOUR TOES CLOSER IN TO YOUR HEAD, TAKING SMALL STEPS, KNEES STIFF

STAGE THREE

RAISE YOUR LEGS .

STAGE FOUR

SLOWLY RAISE THE LEGS AND FEET AND STRAIGHTEN THEM, UNTIL YOUR ENTIRE BODY IS VERTICAL. YOU CAN USE WALL OR CORNER WILL PREVENT YOUR FALLING OVER BACKWARD

HOLD THIS POSITION FOR FIVE SECONDS, THEN SLOWLY LOWER THE LEGS

BENDING THE KNEES FOR BALANCE

FINALLY LET YOUR FEET REST ON THE FLOOR ONCE MORE

GET UP

LIE DOWN

 RELAX.

           THERAPEUTIC VALUE

THIS ASANA SUPPLIES BLOOD TO THE BRAIN

CLEARING THE MIND

HELPING CONCENTRATION AND TONING THE NERVOUS SYSTEM

IT IS RECOMMENDED FOR DEVELOPING BRAINPOWER IN THE YOUNG AND MAINTAINING MENTAL HEALTH THROUGHOUT LIFE.

IT RELIEVES THE INEVITABLE HEART STRAIN WHICH ACCOMPANIES NORMAL LIVING, THUS PROLONGING LIFE.

THE INCREASED BLOOD SUPPLY TO THE BRAIN ALSO IMPROVES WEAK EYESIGHT, FAULTY HEARING, SHARPENS ALL SENSES, CURES MANY NEUROTIC SYMPTOMS, IMPROVES THE SENSE OF BALANCE AND BANISHES INSOMNIA

IT IS OF GREAT VALUE IN KEEPING THE ENDOCRINE GLANDS HEALTHY, REDUCING ALL TENSION, FATIGUE AND POOR CIRCULATION

IT IS ALSO GOOD FOR THE MEMORY.

CAUTION

HOWEVER, HERE IS A WORD OF CAUTION: THIS REVERSE POSITION IS NOT FOR PERSONS WITH EITHER VERY HIGH OR VERY LOW BLOOD PRESSURE, WEAK EYE CAPILLARIES, CHRONIC NASAL CATARRH OR DEFECTIVE (NOT MERELY SLUGGISH) PITUITARY OR THYROID GLANDS IT MUST NOT BE DONE BY PERSONS WITH ABNORMALLY HIGH OR LOW BLOOD PRESSURE