I N V I T A T I O N   T O   P R A C T I C E   Y O G A

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 WHY YOGA?
It's not necessary to use complex electronic devices in order to
know yourself. Tantric meditation techniques can help very much
the ones who tries to establish an energetic harmony within and
around him.

The ASANAS (body positions), the ethical and moral code of

YOGA, the relaxation and meditation methods, the concentration
techniques on YANTRAS (certain symbolic geometrical diagrams),
the breathing control techniques, all under the careful surveillance
of a competent Tantric master can help us find and eliminate the
anxiety, to enhance our power of concentration, to amplify our
intelligence, to evolve spiritually, to really know ourselves and to
open up our beings to new existence dimensions.

Everybody can choose a meditation or a concentration technique that suits him with the help of his
spiritual guide. He can turn into better, to really find himself. By practicing YOGA techniques anyone
can see amazing benefic transformations. Here and now you can touch perfection.

The message of a Tantric master to his disciples:

"Let's tear down the wall that separates us from the Light, let aside our prejudices, rigidity,
selfishness and ignorance...Let's try to learn to really live, to love and to be happy...Let's
regain the candor and purity of our childhood, to be better, more altruist and wiser... Let us
be on the same side of the Macrocosmic Harmony, to resonate with the energies of good,
beauty and truth. Let's try to find the Ultimate Truth, to complete ourselves, to be springs of
divine energy."

The effects of Tantric practice:

The one who practices TANTRA YOGA will easily suffer a transformation for better from all points of
view. To be more precise, we can say that the persevering Tantric adept amplifies his vitality and
increases his will power. He also integrates himself better in the society and at his work place.

His feelings of affection are profoundly harmonized by the touch of the powers of love. Intuition and
purity are a lot deeper. The mind becomes calmer and calmer and more focused and spiritually, he
opens up to the Divine Life.

An author talks about the effects of the Yogi Tantric meditation:

"Meditation helps us relax, become a genius, have exceptional spiritual states and even
touch perfection. The ones who practice meditation do not go further from this world. On
the contrary, they become wiser and can thus
understand the others better, feel compassion to those
who are in pain, be stronger and of more help to the
others."(Robert Jungle, PARI SUR L"HOMME)

The efficiency secret in Tantra Yoga:

Generally speaking the secret of meditation and of yoga
practice is the subtle energetic RESONANCE. By focusing on
the mental level, the practitioner manages to initiate and
amplify gradually RESONANCE processes between his own
system called the MICROCOSM and the exterior, the
MACROCOSM.

There are numerous benefic energies in the macrocosm. Here

are some examples: the vital energies and erotic energies, the
universal love, the purity energies, the harmonious energies of
beauty, who modulate Nature permanently, the energetic sphere of macrocosmic mental and even the

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 supreme energies of the Divine Transcendence.

A meditation becomes a journey in these invisible spheres but which are not less real than the physical
world we live in. With each meditation we increase our benefic sphere of energy and become, in time,
real gods out of common people.

BECOMING AWARE IN TANTRA

BECOMING AWARE is the key to success in Tantra and in Yoga.

BECOMING AWARE is a direct relationship between the SELF and the surrounding world; we might say
that becoming aware is an excellent exercise to reveal the reality.

Thus you will try to start by "Becoming aware of how less conscious we
really are." We have to remind you that humans use a small percentage of
their brain, less than 20%. The rest is part of that latent potential that is a
mystery to the scientists.

The UNITY already exist in us and outside but we are not aware of it - it is a
state of fusion with the supreme reality - this state, far from being a "NON -
BEING", it represents our essence as human being.

Yet we are captivated by the exterior differences, the numerous details and
distinctions of the exterior world. Even mentally the permanent verbalization
of everything we perceive or live is a bastion of DIFFERENTIATING and DIVIDING our conscience.

Many persons want to learn this TANTRA of BECOMING AWARE but in reality all they do is behaving
with negligence, lack of attention and selfishness and ask for special results in Tantra because they
consider that these belong to them without taking into account that everything is to be gained
gradually.

You have to prove to be OPEN MINDED and PATIENT in order to learn from each situation. Becoming
aware is the key phenomenon in all Tantric practices and only by learning this important lesson you
will have the success you wanted and can stop wasting time and energy uselessly.

Any spiritual technique is efficient only if there is also the exercise of becoming aware. The wanted
results will be achieved faster if the process of becoming aware is complete and takes place fast.

HOW do you BECOME AWARE in yoga training?

Practically, becoming aware means to be opened to the mental, subtle and sensorial perceptions, to
the ineffable and delicate state that might appear during spiritual practice or in the day-by-day life.
Not being aware is like an animal or a rock - "even if fish live in
the Ganges River, they are not automatically saved by the holy
river."

WHEN do you BECOME AWARE in yoga training?

Each time you practice the Asanas and meditate, in the end, try to
be aware of the physical and subtle effects for 2-3 minutes. More,
during the complete relaxation (the essential step in HATHA
YOGA) you will become aware of your entire physical body,
muscle groups. In your day-by-day life you should be always
aware of everything that appears. It is a proof of high spiritual
evolution.

Finally the most important act of becoming aware is that of BEING

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AWARE OF WHO BECOMES AWARE - it is a DETACHED WITNESS, a conscience centered on itself, in a
divine ecstasy. For those who reached success in Tantra and become spiritually free, there is only one
more thing to accomplish: to be divinely aware of the manifested world, both the close and the further
one.

Tantra says that God is the Supreme Conscience (CHIT) and the Ecstatic Energy (ANANDA), both
together outside time and space. That is why BECOMING AWARE plays in the Tantric practices, sexual
and meditative a fundamental role.

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 Y O G A   E X E R C I S E S   F O R   T A N T R A   T R A I N I N G

The entire circulation, and economy of the energy in the human body-system is centred
around the 7 centres of force - also called CHAKRA-s - that govern over all the forms of
energy that enliven a human being.

They are the regulators, and coordinators of the flow of the various energies, and at the same time act
as genuine antennas for the energy exchange between man and the Universe, or between different
human beings. The 7 CHAKRA-s are placed outside the physical body, and therefore may be perceived
only by clairvoyance, or partly by certain sophisticated hi-tech devices. The 7 CHAKRA-s are, in their
order:

1. MULADHARA, at the lowest tip of the spine, and in the area of the perineum; connected with
the lowest, and most dense (or "heavy", gross, slow-vibrating) forms of energy, symbolically
called the Earth-energy. Related with the vitality of the being, the energy-battery of the human
radio-set. Here are the premises of the mysterious energy KUNDALINI, the potential of cosmic
fusion.

2. SVADHISHTHANA, three breadths of finger above the root of the penis for men, and clitoris
for women; connected with the Water and Moon energies, and the instincts and their
accompanying emotions. The mass-consciousness.

3. MANIPURA, at the level of the navel, connected with the Fire, and solar energies, and
dynamism, ambition, ego, expansion, will.

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4. ANAHATA, in the middle of the chest, corresponding to the Air energies, and to the affective
and aesthetic feelings.

5. VISHUDDHA, in the area of the neck, connected with the energy of the Ether (or AKASHA
TATTVA), and with the intellectual intuition, and purity.

6. AJNA, in the middle of the forehead, also called the "third eye"; connected with the
Macrocosmic mental energies, and the extraordinary capacities of the mind: telepathy,
clairvoyance, hypnosis, etc.

7. SAHASRARA, over the top of the head, allowing the opening towards the Supreme
Absolute, and granting the condition of wisdom, and Enlightment.

WARMING-UP EXERCISES
It is very important to perform these exercises in the beginning, every time when you attempt to
perform the Yogic techniques that are necessary for your Tantra training; this will guard you from any
unexpected, and undesirable accidents.

1. The initial awareness

First, let your consciousness take hold of your being. Shift from the street-consciousness, to a calm
mood, removing for the period of the training all the unnecessary, secondary, evil, or obsessive
thoughts, and replacing them with aspiration, and a positive mood of search of the beneficial, superior,
and universally valid accomplishments.

2. Exercise 1
Roll the head very slowly, and amply, both ways, with eyes closed, and attention
focused in the area of the throat-CHAKRA. Afterwards note the state of activation of
this centre of force, and the mind becoming dynamic.

3. Exercise 2
Perform 5 hasty double-movements of the head: 2 twistings to the left, 2 twistings to
the right, 2 bendings half-left, 2 bendings half-right, 2 movements backwards. Keep
the attention focused upon the movement, and afterwards try to feel the fine vibrations in the area of

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the nape, arousing of the latent potential of the mind, and simultaneously the very fine vibrations in
the area of the top, arousing of SAHASRARA (the "crown-CHAKRA"), lucidity.

4. Exercise 3
Move the head laterally (to the sides), as ample as possible, keeping the attention
focused in the middle of the forehead. Afterwards, note the fine vibrations in this area,
arousing of the mental command centre (AJNA CHAKRA), increased mental insight
power, as well as free circulation of the energies through the neck, unity between the
mind and the rest of the being.

5. Exercise 4
Flex the spine laterally, by moving one shoulder upwards and the other downwards; keep the head
and pelvis steady, and focus the attention upon the movement. Note afterwards vibrating points along
the spine, deep internal massage, and the healing of the possible sore zones (by focusing your energy
upon them).

6. Exercise 5
Stand with feet apart, in angle, and with hands supported firmly on the thighs, as
close as possible to the pelvis. The arms shall be perfectly stretched. Exhale through
the mouth, inhale through the nose, and remain so, with the lungs filled up,
concentrating upon the stream of cosmic energy running downwards through the spine
(all the way till the root-CHAKRA). Exhale through the mouth, and relax. Repeat.
Afterwards, note "elasticizing" of the spine, "expansion" of the rib-cage, and
revitalisation of the entire body, irradiating from the spine.

7. Exercise 6
Massage the spot under the breast-bone with the thumbs of each hand, by turns, as
deep as possible; clockwise with the right thumb, and counterclockwise with the left
one. Concentrate on the massaged point, and afterwards note the relaxation,
energization, and purification in the abdominal area, and the expel of some "toxic"
energies at the level of the massaged point.

THE RELAXATION
It is equally important to perform the relaxation every time, in the end of your session of Tantra
training. This will guard you from possible disturbances, or accidents.

Lie flat on the back, with arms and legs slightly apart, palms upwards. Allow your body to become soft
and heavy; relax all your muscular groups, note a feeling of abandonning the physical structure, and
then begin a gradual, step-by-step relaxation of each part of the body, from toe to head, in the
following order: left leg, right leg, left arm, right arm, buttocks, pelvis and perineum, belly, back, chest
and shoulders, neck and nape, face (chin, lips, tongue, jaw, cheeks, eyelids, eyeballs, eyebrows,
forehead). Note the state of mental freedom, floating, loss of the outlines of the body, expansion of
the consciousness, harmony with the Macrocosmos. Conclude with a grateful thought towards SHIVA,
the great GURU of the Tantric YOGIN-s, and come back slowly to the common condition, noticing the
harmonious distribution of the energies, harmony, calmness, self-confidence, vitality.

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 I N T R O D U C T I O N   T O   T H E
P R A C T I C E   O F   A S A N A S

Most modern yoga classes and books have lost the secret key of
Hatha Yoga. The true purpose of the ancient practices of the yoga
system is to bring a superior balance and awaken the subtle energies
of the body. It is not so much a physical practice but a spiritual
practice based on SHAKTI, the fundamental vibrating energy of every
human being.

Hatha Yoga is an age-old discipline of Yoga. Hatha comes from "ha" -

solar (+) and "tha" - lunar (-), the harmonious union of the two
opposite aspects in the human body. The practice of yoga postures
(ASANAS) aims to open and purify the energy centers (CHAKRAS)
and energy channels (NADIS).

Our goal is to introduce in Occident an initiatic or paranormal

approach to the practice of asanas. At the present moment, the
literature about asanas is rich, however, it presents a major flaw - it
focuses exclusively on the exterior, exoteric, aspects, leaving the
hidden, esoteric aspects unknown. But how is this possible ? Let's see
Â… first of all, the tantric masters who really know the secrets of
Hatha Yoga chose not to reveal to the large masses their esoteric
knowledge on asanas, preferring to transmit this information "from
mouth to ear", never comitting it in writing. Even the most famous
texts on Hatha Yoga : Hatha Yoga Pradipika, Gheranda Samhita and
Siva Samhita are at best very elliptic, never offering a plain
explanation for everyone to understand.

The second reason for this regrettable situation is the lack of deep mystical experience of the most
yoga instructors and book authors from our days. As a result, there are a number of wide spread
misconceptions about Hatha Yoga. Asanas are not mere physical exercises and they are not meant
simply for health and relaxation. We submit to your attention the concept of asanas as paranormal
training exercies.

The secret of ASANAS

The subtle body has seven principal energy centers and many secondary ones. When a yogi performs
an asana, the specific configuration taken by the force centers (CHAKRAS) creates a connection to the
corresponding subtle energies from the Universe through the process of RESONANCE.

"Resonance" comes from the Latin "resonare", which means to resound, to vibrate. The process of
resonance comprises two systems, in our case the human being and the "macrocosm" or universe,
which have a common vibration frequency. The asana helps the yogi "tune in" one of the infinite
spheres of energy of the macrocosm. In order to achieve this process of resonance the yogi mentally
evokes the desired effect while performing the asana.

The practice of asanas is at least as much a mental practice as it

is a physical practice. Let's take for example Bhujanghasana, the
Cobra Pose. When a yogi performs this pose all he has to think is
"pure love" and concentrate on his heart chakra. This is the
secret key of Bhujanghasana, and if it is used properly it will
induce resonance between the yogi's heart chakra (anahata

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chakra) and the infinite macrocosmic sphere of love (maha anahata chakra), transferring virtually
unlimited quantities of the love-energy to his heart.

There is a perfect correspondence between one's own chakras, located within the microcosm of the
human subtle body, and the exterior, infinite chakras of the macrocosm. Everything that exists in the
macrocosm exists in us as well and something that does not exist inside of us does not exist in the
macrocosm - this is the law of correspondence. However, while in the macrocosm all the subtle forces
are perfectly energized with infinite power, in the microcosm they are often dormant, existing only in a
state of potentiality. For example, one person may, in theory, have the possibility to experience pure
infinite love, the same person may not actually experience this love because of a lack of resonance
with the same types of energies from the macrocosm.

The law of correspondence associates every psychic energy with a specific form, color, sacred word
and musical note. For instance, Muladhara Chakra, the force center of vitality is associated with the
square, the yellow-brown color and the "LAM" sacred word.

This is the first time the correlation between asanas and force centers is revealed. This step is
unprecedented in the Occident and opens the door for a deeper and more spiritual approach to asanas.
In fact we can say that there is no "real" Hatha Yoga outside the practice of chakra meditation and
chakra awareness.

A common man looking at a yogi practicing asana may imagine that what he sees is all there is to it.
In fact, the secret of asanas is not the posture itself, but the mental concentration associated with the
execution. That is why many have seen yogis performing Hatha Yoga and considered that they too
would be able to do the same by mimicking their pose. Nothing can be further from the genuine
practice of asanas.

Hatha Yoga is approchable by everyone, even by convinced

materialists
New Hatha Yoga students are not required to have unquestioned faith,
all they are required to have is openness of heart and mind and the will
to give a fair chance to its system of exercises. Many new students were
convinced materialists and they came to the yoga class only for health
problems. However, the practice of yoga resulted in a more acute
understanding of one's own, native religion and this understanding
resulted in an opening of the heart towards it. By gradually purifying the
structure, starting with the physical and finishing with the mental, the
Hatha Yoga exercises bring a new world of capabilities and feelings for
the open minded student.

Kundalini Yoga and ASANAS

Kundalini is the name of the most fundamental energy-force in the
human being. The awakening of this fundamental energy, Kundalini is
experienced by a large number of yogis and "ordinary" people all over
the world. This "force", although poorly known in the Western sciences,
is the main vehicle of men towards the revelation of the Supreme Self
and the attainment of ultimate spiritual freedom. In most "ordinary"
people the fundamental energy Kundalini is dormant. It's location (in the
dormant state) is the sacral plexus (MULADHARA CHAKRA), but when it
is awakened, it raises from center to center, up the spinal chord
(SUSUMNA NADI) until it reaches the crown center (SAHASRARA),
accompanied by extraordinary emotions and states of consciousnes.
Kundalini pierces the seven force centers (CHAKRAS) and generates the state of spiritual illumination
Â… but the experience of Kundalini is not without perils. The spontaneous or accidental awakening of
Kundalini can cause a great deal of pain and even psychic problems. These sufferings are caused by

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the energy overcharges in the subtle body. The "impurities" of the subtle body are "burned" by
Kundalini and this often is a painful process.

Of course, if the awakening of Kundalini comes after attaining a solid training in Hatha Yoga, if the
chakras and nadis have been purified with asanas and pranayama (breath control exercies) then
Kundalini is no longer a cause for painful experiences - but a source of extraordinary bliss and sublime
feelings. Kundalini is the fastest path towards ultimate spiritual freedom and Hatha Yoga is the best
way to prepare for its awakening, because both asanas and Kundalini work on the same subtle force
centers (chakras) and subtle channels (nadis).

Opening the heart and finding the soul though ASANAS

The correct practice of Hatha Yoga produces a gradual awakening of the seven force centers. With the
activation of the first center (muladhara), we gain a state of excellent vitality. With the activation of
swadhistana chakra, we ensure the capacity for harmonious social interactions and a healthy sexual
appetite. By activating manipura chakra, we amplify our will power. By opening anahata chakra (the
heart chakra), we gain the capacity to love infinitely - a divine state of pure love, without having a
particular object to be directed upon. Vishuddha chakra induces a state of great purity and deep
spiritual intuition. Ajna chakra gives us perfect control over our subtle body and the paranormal power
of clairvoyance. Finally, sahasrara is responsible for the state of union of the human being with the
Absolute Transcendence, the most elevated state of consciousness.

Somewhere on this way, by balancing the feminine and masculine aspects of our personality, by
opening up so that we could resonate with the benefic energies of the macrocosm, Hatha Yoga
facilitates a profound transformation of our inner being. Our consciousness is expanded to the infinite,
the heart is filled with bliss - this is the actual experience of many people who walked this spiritual
path.

Practicing Hatha Yoga

By contrast with the normal approach in sports, asanas do not intend to increase the muscular mass,
the force, speed or endurance - they don't aim for effort. In fact, asanas are the exact opposite of
aerobics and other sports. The keyword here is "suppleness". The practice of asanas should not be
accompanied by effort.

The asanas are conceived in such a way that the muscles are not involved in their execution. Instead
of compressing the muscles, an asana elongates them. The joints and the muscles are stretched and
this does not require effort. In fact it is normal that after a couple of hours of Hatha Yoga a practicant
should feel more energetic and vibrant than in the beginning of the session, as opposite to a sports
practicant who usually feels tired and worn-out.

Here is a list of simple rules that are of great help when practicing asanas :
 choose a certain time of day and practice asanas at the same time every day

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 the place for practice should be private and away from agitation; you need a quiet retreated place
that will give you privacy for the duration of your exercises
 it is recommended that you practice on a blanket that can cushion you from the cold or hard floor
 before starting the sequence of asanas, you need to do the warm-up exercises; do not avoid them
because otherwise you may harm yourself while stretching in asanas
 while performing an asana do not let your mind wander around; instead, focus on the
specific chakras that are associated to that particular pose. Remember that asana practice is
a form of meditation. If you do not focus on the right chakras, the spiritual efficience will
drop under 5%.
 after the execution of each asana you want to take a minute to fully assimilate into your
consciousness the specific effects; this consciousness-awareness phase can be executed in a
comfortable position and is a key to success in Hatha Yoga
 do not force your way through asanas; the asana should be stable and comfortable
 before starting to practice any asana you should read the counter-indications and avoid any health
hazards; many asanas have specific counter-indications and you shoud never ignore them
 it is much better to do 20 minutes of Hatha Yoga every day than a one-time two hours session
every week; do not overdo it in the beginning because you do not want to last only a couple of weeks,
you want to keep the practice up for many years
 by maintaining the same time and location you establish a benefic resonance that will help you a
great deal in the long run; when the time for yoga comes you will feel "magically" attracted to start
practicing
 asanas executed in group are much more efficient than asanas performed alone; the more people
executing the same asana at once, the better; responsible for this increased effect is the same "law of
resonance", only in this case 1 plus 1 gives more than 2
 do not forget to perform the relaxation pose after each asana session

In our website you will find the most complete descriptions of asanas ever published on the net. For
the first time in the world, the correlations of asanas with chakras are revealed. We wish you success
with the practice and let us know about your results!

[ Update - Apr/1/2002]

Due to the fact that some people considered that they don't need to go to a regular yoga class
because they have acces to the same information on our site, we concluded to remove the free access
to the key information on asanas. If you still want to have access to this information you will have to
buy a membership at www.TantraMag.com (our sister site). Let me remind you that practicing yoga
with an instructor is better because the instructor can see your mistakes while the book/computer
cannot.

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   A R D H A   -   S E T U   -   B A N D H A S A N A

Even if the yogic pose Setu-Bandhasana presented on our

site is quite difficult to perform, and it addresses
especially the yogic practitioner with a certain degree of
experience, there is an easier variant of it, which is at
hand to almost any practitioner. This is Ardha-Setu-
Bandhasana.

Etymologically, Ardha-Setu-Bandhasana is the half pose of the bridge, as Ardha means half, Setu
means bridge and Bandha means contraction, tension.

HOW TO DO IT
THE STARTING POSITION
The starting position of this asana is Sarvangasana. The beginners may even start from lying on the
floor.

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THE FIRST STAGE
Start from Sarvangasana, place your hands on the waist, the thumbs towards the exterior side of the
trunk. This pose is known as Viparita Karani Mudra. In Sarvangasana, the hands are placed to support
the trunk perpendicularly on the floor. At this point, the body is supported on the palms and the four
remaining fingers, not on the thumbs.

If in Ardha-Setu-Bandhasana the hands are not properly situated, the descending movement of the
lower part of the body will be impossible to control.

THE SECOND STAGE

Bend the right knee and bring the knee close to the body; this leg will act as a counter-weight during
the descending movement.

THE THIRD STAGE

Lower the left leg to the floor, gradually, inch after inch. In the beginning, we may lose control and fall
on the floor, but we need to keep trying and practicing until we succeed. In time, we will be able to
control the descending movement.

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FINAL POSE
The simple bridge - SETU ASANA In order to create the bridge is enough to bring the right leg next
to the left, with the sole on the floor. In this position, breathe deeply and slowly for about half a
minute. We are now in SETU ASANA

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In the order of asanas, this pose comes right after Sarvangasana. This exercise requires a little time
for execution, and this is why it is easy to integrate in the daily practice.

The bridge in harmonious tension - A variant of SETU-BANDHASANA

The harmonious tension can be created from the very beginning or it can be installed after we
breathed for half a minute as indicated above. To perform this asana we need to push the legs away
from the trunk, towards the front, keeping the soles on the floor during this entire time. So, the
harmonious tension implies that the feet are pushed forward, away from the trunk.

The soles need to be completely in touch with the floor. We continue to breathe as slowly as we can,
without forcing us in any way. In the beginning, the breath will tend to accelerate, due to the intensity
of this asana.

CAUTION! For this stretching, we may need to change the position of the hands again. Place them on
the lumbar area, with the thumbs oriented towards the spine. Thus, the lumbar area benefits from the
harmonious tension and the intense flexing.

THE VARIANT OF THE POSE WITH ONE LEG UP - ARDHA-SETU-BANDHASANA

One of the main purposes of this asana is to energize intensely the lumbar area. In the variant "The
simple bridge", the tension is bearable. In the variant "The bridge in harmonious tension", it is very
much accentuated.

Being in "The bridge in harmonious tension" pose raise one leg up, stretching the sole, just as a
ballerina. This harmonious contraction compresses the deep veins of the feet and activates the
circulation.

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Once we reached this position, breathe slowly ten times, and then bring slowly the leg on the floor.
Repeat with the other leg.

Finally, come on the floor with the whole body and rest for three minutes, perceiving the beneficial
effects of this asana. The lifted leg will amplify even more the activation of the lumbar area. All the
muscles of this leg are contracted.

One execution of this asana, followed by the perception of the subtle effects is enough.

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FREQUENT MISTAKES
The most common mistake is the wrong positioning of the hands on the waist. If we place them too far
from the pelvis, and if the wrists are not supple, we may experience some pains in the palms and
fingers.

CONTRAINDICATIONS
This asana is forbidden to the persons suffering from lumbar lordosis.

BENEFICIAL EFFECTS
This asana improves the suppleness and flexibility of the spine and eases the practice of other poses,
such as Chakrasana.

From a medical point of view, it acts efficiently on the parasympathetic nervous system from the sacral
area. The vegetative activity of the body is regulated through the complementary action of the
sympathetic system, which spreads along the spine, on one side, and along the parasympathetic
system on the other side. The parasympathetic system ensures the control of the genital and urinary
organs.

Ardha-Setu-Bandhasana acts powerfully on this part of the parasympathetic. It brings and preserves
the health and good function of these organs that are very important, not only from a sexual point of
view, but also from a hormonal one.

Indirectly, through the beneficial and harmonious stimulation of the secretion of sexual hormones, this
pose acts on the entire body, and this is why this asana is unique in terms of regeneration and
rejuvenation of the body.

This stimulation is psychosomatic and not chemical or artificial and does not risk causing over-
excitation or an excess of hormonal secretion. After we reach the optimal functioning, the balance is
preserved with its help.

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   B A D D H A   K O N A S A N A

ETYMOLOGY
In Sanskrit baddha means bound and kona means angle. So,
Baddha konasana is "The Bound Angle Pose".

THE TECHNIQUE ITSELF

This asana has two stages of immobility: the first stage implies the keeping of the spine perpendicular
on the floor, and the second keeping the spine bent forward. We will study these stages separately.

THE STARTING POSITION

Sitting on the floor, legs stretched to the front, bend the knee and bring the heels close to the trunk,
so that the soles are placed out front and stuck together.

Intertwine your fingers together, and place them underneath your soles, pulling your heels as much as
possible to the perineal area. Push the knees downwards, if possible touching the floor.

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THE FINAL POSITION WITH THE SPINE STRAIGHT
During this static stage we need to contract the musculature of the back as much as possible, which
determines the compression of the kidneys, bringing the shoulders towards the back, until the spine is
straight.

Due to the fact that the hands are very well anchored to the feet, the contraction of the back
musculature acts on the legs and perineum. At the same time it creates a compression at the level of
the spine, especially in the lumbar area, which is highly important.

In this position, breathe deeply, predominantly at the level of the thorax and clavicles, keeping the

19
abdominal muscles contracted.

Stay in this position for at least 2-3 minutes. Then proceed to the Baddha Konasana with a bend
towards the front.

THE FINAL POSITION WITH A BEND TOWARDS THE FRONT

The final pose described above becomes starting pose for the phase with a bend towards the front.
Relax the musculature of the spine, and breathe deeply for several seconds. The knees will stay on
their places, and the soles are still stuck to one another.

Exhale slowly, bending over to the front so as to place the forehead on the floor, without allowing the
heels to go far from the perineum.

20
In the beginning, touching the floor with the forehead will seem an impossible task. Nonetheless,
through perseverant practice, we will progress gradually.

The beneficial effects come mainly from the correct execution of this asana, aiming to touch the floor
with the forehead at all costs is completely irrelevant.

When the forehead touches the lowest possible level, stay still, breathe deeply and focus on the spine,
which needs to be as relaxed and as stretched as possible.

The breath is balanced, in the sense that the inhalation and the exhalation take about the same time.
Come out of this pose slowly.

FOCUS
Focus firmly at the base of the spine. Perceive the flow of energy through legs, the lumbar area and
the area of the perineum.

Perceive the activation of Muladhara Chakra, enhanced vitality. Perceive also the activation of the
subtle breath apana vayu and at the same time the harmonization of prana vayu and apana vayu.

CONTRAINDICATIONS
Pregnant women will not practice this asana after their fifth month of pregnancy.

PREPARATION EXERCISES
The joints and ligaments of the modern man are usually quite rigid. Therefore, some people will not
want to practice this pose.

However, Baddha Konasana is recommended especially for these people. Even though one cannot do it
perfectly from the very beginning, one needs to persevere into its practice.

The flow of the energy will gradually lead to the improvement of the joints flexibility, so in time one
will find no trouble in doing this asana.

The practice of Baddha Konasana will also allow us to do Padmasana with a lot less effort and pain.

21
BENEFICIAL EFFECTS
There are two great areas of action of this asana: the spine and the pelvis.

THE SPINE
During the static phase the musculature of the spine is contracted and compressed mostly in the lower
part, as if we were lifting a heavy weight.

Baddha Konasana is one of the few yogic poses that have this particularity. In the civilized life we have
fewer and fewer occasions to work on our spine in this manner.

The spine and especially the inter-vertebral disks need to be compressed from time to time to keep
their elasticity.

This compression acts also on the nervous roots that start from the spine. The entire musculature of
the spine is fortified by the practice of Baddha Konasana.

THE ABDOMEN
In the final phase, all the organs from the abdominal area are intensely energized.

THE HIP AND THE KNEES JOINTS

The mobility of the hip joint is extremely important. After the age of 40, many adults begin to lack
mobility in these joints, they begin to have indications of arthritis, and slowly the overall mobility of
the body deteriorates.

The people who allow this to occur are preparing themselves for a future of suffering and premature
aging. The mobility of the knees is also very important, as is that of the ankles. Baddha Konasana acts
beneficially on all these joints.

THE PERINEUM AND THE PELVIC ORGANS

During the first phase the muscles of the perineum are contracted, fact that increases the blood flow in
this area.

The women who practice this pose are favored because the perineum muscles, the vagina, uterus,
ovaries, the urinary apparatus including the kidneys and the sur-renals benefit as a result of the
practice of the asana.

The problems rising from a disturbed menstruation are usually eliminated. Practiced regularly, Baddha
Konasana helps to deliver significantly easier.

The pelvic plexus and the nervous centers of the spine that coordinate the genitals and the excretion
are toned.

The men who practice this asana will have healthier genitals. The prostrate is no longer congested, and
the virility increases significantly.

The pain and heavy sensations of the testicles are eliminated. These glands, whose hormonal action is
very important, are toned, and the hormones they secret rejuvenate and revitalize the organism.

22
The great yogi Iyengar indicated the fact that the Hindu shoemakers who work almost all the time in
this position have problems with the genitals quite seldom.

AESTHETIC EFFECTS
The overall bodily attitude is much improved by the practice of Baddha Konasana and this fact is
obvious when we stand and when we sit.

23
 E K A P A D A   U T T A N A S A N A

ETYMOLOGY
The name of this asana is composed of the following
Sanskrit roots: Eka - one, Pada - leg, and Uttan - lifting,
raising. Consequently, Ekapada Uttanasana is "the asana
of one raised leg".

This asana belongs to the group of asanas with support or lifting on the arms and despite its apparent
compleity it is not difficult to perform.

HOW TO DO IT
STARTING POSITION
Sit on the floor, legs stretched in front of you.

FIRST STAGE
Place the right hand on the floor, next to the hip, fingers oriented to the front, and palm firmly
supporting the arm. With the left hand, place the right knee on the flexed right arm and then place
also the left arm on the ground, next to the hip.

24
SECOND STAGE
Slide the left ankle over the right foot.

FINAL POSE
Stretch the two legs as much as you can, and this effort will make you come up from the floor. The left
leg is always parallel to the floor, at approximately 10 cm from it.

25
We stay in this position and breathe deeply for 10 - 20 times relaxing the body and making the
inhalation equal with the exhalation. Do not retain the breath at all.

BREATH
The powerful contraction of the abdominal musculature imposes a breath almost exclusively thoracic.
In this first case, we try to locate the breath in the left side of the thorax.

EXECUTION ON THE OPPOSITE SIDE

Begin again contracting the left side of your abdomen and continue all the steps described before, on
the opposite side.

26
FOCUS
Focus especially on the process of breathing and on the abdomen compressed by the contraction of
the muscles. From the subtle point of view, this asana activates the secret center of force Manipura
Chakra, placed at about two widths of finger below the navel.

CONTRAINDICATIONS
There are no restrictions in performing this asana because all the people who can do it are in no
danger.

POSSIBLE ERRORS THAT HAVE TO BE AVOIDED

One frequent mistake is not bending enough the supporting arm. In this case the flexed leg will slide
and fall from the arm and the practitioner will be able to perform this asana only with considerable and
useless effort. The pose is truly correct and efficient when the leg that is not on the bent arm is
straight and parallel to the floor.

BENEFITS
This asana develops the abdominal and the dorsal muscles. In the following, we give a detailed
description of all the effects of this asana.

Effects on the abdominal muscles and organs

When we perform this asana, the hip of the flexed leg compresses half of the abdomen. Therefore, it is
recommendable that we begin with the right leg flexed. Thus the colon and the liver are toned by this
compression.

The abdominal muscles are contracted and fortified and the abdominal organs are toned. The breath is
deep and the compression of the abdomen determines a powerful blood circulation in them. The venal
blood is rapidly emptied and is recycled.

Thus, the organs get back their normal size. This asana activates intensely the liver and acts efficiently
on eliminating the constipation. In fact, the whole of the digestive tube and the annex glands benefit
from the energy triggered by this asana.

Effects on the dorsal and thoracic muscles

The dorsal muscles on the part of the bent knee is
extended and contracted, which makes the blood flow
increase in this area. In the final pose, the abdomen is
blocked by the contracted musculature and its volume is
reduced.

This is why the diaphragm cannot go down and thus the

breath is superficial. The nervous roots from the dorsal
area of the spine benefit the most of this increased flux of
blood. The fact that half of the abdomen is compressed
determines a profound ventilation of the lung situated on
the other side on the thorax.

Effects on shoulders and arms

This exercise fortifies the musculature of the shoulders
and neck. The wrists will regain their suppleness.

27
PLACE IN THE SERIES OF ASANAS
Traditionally, this pose is performed before The Peacock Pose (Mayurasana).

28
  E K A P A D A   U T T H I T A   P A S C H I M O T T A N A S A N A

Ekapada Utthita Paschimottanasana is a variant of the "Clench pose",

Paschimottanasana, accessible both to beginners and to advanced
practitioners.

ETYMOLOGY
The name of this asana comes from "ekapada" meaning one leg, "utthita" meaning lifting and
"paschimottanasana" - the "clench pose". Consequently, this asana is named "the lifted half clench
pose".

THE TECHNIQUE ITSELF

THE LEFT SIDE

Sit on the floor, legs stretched, the trunk perpendicular on the floor. Bend the right leg and bring the
heel as closely as possible to the perineum.

It is important that you place the heel in the area between the anus and the sex, as well as a pressure
on this area, especially in the case of men. The knee needs to be bend and stick to the floor all the
while you perform this asana.

THE FIRST STAGE

29
Exhale deeply through the mouth, while you pull your stretched left leg so that you bring it as closely
as possible to your head.

At the end of the exhalation, you need to have your left leg touching your head, while the spine is
straight.

If you cannot do this in the beginning, do not force yourselves, just practice and the results will come
in due time.

THE FINAL POSITION

This pose stretches the back and the spine to the maximum. Starting from the previous position, bring
the left leg closer to the head with each exhalation you take. Through successive movements, bring
the chin closer and closer to the leg.

30
When you feel you reached the maximum point of lifting the leg, keep this pose, breathing deeply and
calmly. Keep your back relaxed, especially the spine. Come out of this pose slowly, stretching both
your legs in front of you, relaxed.

FOCUS ON THE LEFT SIDE

Focus to perceive the energetic flow through the trunk, and arms, and its closure in the left leg.
Perceive enhanced state of vitality, and the intense activation of the left leg and of the spine. Also
perceive the activation of Muladhara Chakra in its receptive, sensitivity aspect.

THE RIGHT SIDE

Sit on the floor, legs stretched, the trunk perpendicular on the floor. Bend the left leg and bring the
heel as closely as possible to the perineum.

It is important that you place the heel in the area between the anus and the sex, as well as a pressure

31
on this area, especially in the case of men. The knee needs to be bend and stick to the floor all the
while you perform this asana.

THE FIRST STAGE

Exhale deeply through the mouth, while you pull your stretched right leg so that you bring it as closely
as possible to your head.

At the end of the exhalation, you need to have your right leg touching your head, while the spine is
straight. If you cannot do this in the beginning, do not force yourselves, just practice and the results
will come in due time.

THE FINAL POSITION

This pose stretches the back and the spine to the maximum. Starting from the previous position, bring
the leg closer to the head with each exhalation you take. Through successive movements, bring the
chin closer and closer to the leg.

32
When you feel you reached the maximum point of lifting the leg, keep this pose, breathing deeply and
calmly. Keep your back relaxed, especially the spine. Come out of this pose slowly, stretching your
legs in front of you, relaxed.

FOCUS ON THE RIGHT SIDE

Focus to perceive the energetic flow through the trunk, and arms, and its closure in the right leg.
Perceive enhanced state of vitality, and the intense activation of the right leg and of the spine. Also
perceive the activation of Muladhara Chakra in its emissive, control aspect.

CONTRAINDICATIONS
Anyone with the right mobility can perform this asana. There are no other contra-indications. If the
pose causes pain in the abdominal area, this is a clear indication of energetical perturbation in this
area.

In the beginning of the practice there may be a slight discomfort at the level of the musculature of the
legs, but this is no problem, as long as you do not force yourself.

BENEFICIAL EFFECTS
The beneficial effects of this asana are quite similar to those of Paschimottanasana. However, there
are some characteristic effects, especially in the case of the blood circulation.

The position itself generates an intensification of the blood flow, especially in the inferior abdomen.
The organs situated in the area of the pelvis will be irrigated to a great extent, especially the uro-
genital system. The spine is also toned and energized.

This asana is recommended as a preparatory asana or as a completition of the clench asana,

33
Paschimottanasana. Ekapada Utthita Paschimottanasana generates a state of global vitality, force, and
dynamism.

34
  E K A P A D A S A N A

Ekapadasana can be translated as "The pose in balance

on one leg". Apparently contradicting the spirit of the
traditional yoga works, in which the authors clearly
specify the need of complete muscular relaxation while
doing the asanas, Ekapadasana involves a sustained
muscular contraction.

However, as we shall see in the following, there is no inadvertence between the way this asana should
be performed and the traditional view.

HOW TO DO THE ASANA

The starting position is standing on the feet, soles close together, the weight of the body sustained on
both soles equally.

Raise the arms above the head, sticking the palms together, while the thumbs cross each other. Tense
the musculature of the back. The mental focus will stay on these muscles while you do this asana.
Inhale and hold the breath.

35
From the starting position, supporting your weight on one leg, bend over to the front, until the free
leg, and the trunk are on the same line, parallel to the floor.

If you can perform this asana for a short while, the advanced yogis recommend that you hold your
breath. The supporting leg has to be perfectly stretched. In this phase of the asana, the arms should
be positioned in such a manner that if we were to draw an imaginary line from the toes to the fingers,
this line should be perfectly parallel with the floor.

Keep your eyes open, and look straight to the front, towards the palms. Contract the back musculature
all the time during this asana. Keep this pose for as long as possible, without forcing yourself to hold
your breath more than you feel comfortable.

Come out of this asana going through all the stages we described, in the reverse order. Stand for
several seconds, and then repeat the asana, changing the supporting leg.

POSSIBLE ERRORS
Although the asana does not raise difficult issue, there may be some minor errors, such as:
1. Bending the supporting leg. This error is acceptable during the learning period of the asana, but it is
essential that you correct this mistake.

2. Lifting the leg above the horizontal imaginary line we mentioned above. The correct position is when
the lifted leg is on the same line with the trunk and parallel with the floor. This error prevents the
energizing and stimulating contraction of the musculature of the back.

36
3. It is also wrong to bend the knee that is parallel with the floor.

4. To look towards the floor. This would prevent the spine to align properly with the line of the floor.
Therefore, you need to look towards the palms of the hands.

THE PLACE IN THE SERIES OF ASANAS

This asana can be done in the beginning of the series of asanas, right after the exercises of warming
up, or before or after the Sun Salute or Surya Namaskara.

THE FOCUS
Focus on the contracted muscles of the body, and especially on the back, all the while trying to attain
a deep state of immobility and balance.

THE BREATH
During this asana, retain your breath with the lings filled with air, as much as possible. However,
during the first stages of performing this asana, Ekapadasana breathe normally and focus on the
correct form of the asana, without concerning too much with the breath.

EFFECTS
This asana is part of the poses that require the formation, preserving and enhancement of a good
sense of balance.

This is one of the rare asanas in which the muscular contraction is extended over a large range of
muscles. This asana fortifies especially the musculature of the back. It also strengthens the
musculature of the abdomen.

Through its alternate execution, Ekapadasana acts directly on the spine, correcting its possible
malformations.

This asana has important effects on the circulatory system. Through the contraction of the muscles,
the veins are compressed and this fact determines the venal blood to return rapidly towards the heart.

In the case of the contemporary people, this "engine" works slower and slower, due to the sedentary
lifestyle. The intentional and conscious contraction of the large number of muscles exercises an
important pushing force on the veins, pushing the blood towards the heart, ensuring the better
oxygenation of the organism.

37
   I N D O L A S A N A

This asana is named the Gondola Pose because during its

execution the body looks like a gondola. From the profile, the
body looks like a gondola sailing on agitated waters, as the body
rocks back and forth.

HOW TO DO IT
THE STRTING POSITION
Lie on your abdomen, hands stretched forward on the floor, and the legs close so that the knees and
ankles touch each other.

THE FIRST STAGE

The muscular contraction of the upper part of the back lifts up the bust, the arms and the legs.

Do not force yourselves to stay immobile, it would be impossible, rather allow your bust to come back
to the initial position.

THE INTERMEDIARY POSITION

In the beginning, do not try to raise your bust and legs very high. You should be content with a
moderate amplitude.

While the balance will occur easier and easier, the amplitude of the movement will increase by itself,
with no obvious effort on your part.

THE SECOND PHASE OF THE BALANCE

While the bust comes back to the floor, along with the arms, a powerful contraction of the lower back
musculature will make the legs come up without exaggerated effort.

The knees and the ankles need to stay close. Avoid bending the knees too much, as bending them
slightly is inevitable. Make your bust go up again and begin once more the rocking movement.

38
The balance movement is obtained exclusively from the contraction of the back musculature, and not
through pushing the shanks or the hands, alternatively.

When the arms and the bust go upwards, then the muscles from the upper part of the back are active.
When the legs go up, then the lumbar muscles are active. The legs are close to one another and the
ankles are not bent.

Thus, the body rocks back and forth, under the impulse of the upper and respectively lower back
musculature.

Many people consider this exercise too tough because they do it in a too active and energetic manner.
We need to start gradually, being content in the first stages with a balance of few centimeters.

Once the rocking movement has been started, we will add to each movement a supplementary
impulse, which will allow that this technique is done for 30-40 seconds without much of an effort.

Otherwise we will be forced to stop in order to breathe. It is indicated that we inhale when the head
and the bust go up, and to exhale when the head goes down.

When you feel you begin to force yourself too much to do this asana, stop and lie on your stomach to
perceive the effects.

FOCUS
Focus on the rocking movement and on the control of the groups of muscles that need to work in order
to allow you to do this asana. We also need to pay close attention not to bend the knees and also to
keep them close.

Perceive the intense activation of the abdominal area. Perceive the activation of the subtle center of
force Manipura Chakra, and secondary the activation of the energy centers Anahata Chakra and
Swadhisthana Chakra.

RELAXATION
Once the exercise is over, relax lying on your stomach. Listen to your heart beat and become aware of
the breath. Relax the groups of muscles that were most worked during this asana. These muscles will
tend to relax spontaneously after the effort, and it is useful if you accentuate this tendency.

39
The reason for which the relaxation after the asana is done on the stomach instead of the back is that
when relaxing on the back, the anterior musculature of the body benefits most from it, while when
relaxing on the stomach, the posterior musculature - that is solicited more during this exercise -
relaxes better and deeper.

Begin with the soles of the feet; continue with the shanks, hips, buttocks, then the muscles of the
back, the shoulders and the neck.

After relaxing the dorsal musculature as well as possible, perceive the abdominal breath and perceive
the slight and fine movement of the lower back when inhaling and exhaling.

The head is positioned with the right ear on the floor. After approximately 12 breaths, when the neck
is completely relaxed, rotate your head with the left ear on the floor and repeat the procedure.

You will thus relax the entire musculature of the neck, which is usually the source of numerous
tensions, causing migraines, due to the insufficient irrigation of the brain with fresh arterial blood.

POSSIBLE ERRORS

 Pushing in the arms to help the balance;

 Spread the knees;
 Bent the legs;
 Separate the ankles;
 Block the breath;
 Trying to rock too much too soon;
 Not synchronizing the breath with the balance movement

BENEFICIAL EFFECTS
THE MUSCULATURE
In the vision of the yoga system, it is impossible to have a spine in perfect shape, if the back
musculature is in a bad condition. It is thus important that our muscles are strong and supple.
Indolasana is ideal from this point of view.

This asana is mainly indicated to women, as usually women tend to have a weaker spine musculature.
Besides the fact that a well-developed back musculature is indispensable to a perfect static equilibrium
of the spine, it also ensures an aesthetic aspect.

The woman does not need impressive biceps and cyclist hips, yet a straight and healthy back gives her
a beautiful figure. In this respect, the daily practice of this asana is a guarantee.

THE INTERNAL ORGANS

The back muscles are not the sole beneficiary of this asana. The balance movement performs an
effective massage on the internal organs and decongests the solar plexus, which is our abdominal and
visceral "brain".

The solar plexus regulates the functions of the internal organs, and in it we can "read" the state of our
anxiety and stress. the massage Indolasana does on this area is unique from this point of view of
eliminating anxiety, stress and inner tensions.

Moreover, constipation, intestinal and digestive "idleness" will be eliminated. The liver, the pancreas
and the suprarenals are stimulated.

40
We also need to mention that the practice of this asana requires that you do not eat at least two hours
before it.

THE BLOOD CIRCULATION

In the case of sedentary people, the blood circulation is slow during the day, especially in the
abdominal area. This fact causes sanguine stasis that are highly dangerous for the organism.
Indolasana is a great accelerator of the blood circulation.

THE HEART
The heart is the greatest victim of the modern times, not because it is fragile - it is so solid that it
could last for longer than we think, but because it has to endure the consequences of breaking the
elementary rules of physical and mental hygiene.

The heart is the victim of unhealthy food, vices (tobacco, sweets, alcohol), sedentary and irregular
lifestyle, anxieties, and insufficient breathing.

The heart needs a daily stimulant to stay in perfect health. Indolasana is a very suitable stimulant for
the heart.

CONTRAINDICATIONS
Any person can do Indolasana, with the condition that they do not force things. When we say any
person we refer to any person capable of physical effort. For instance, people who have a disposition
to heart attack will not do this asana, this is common sense.

41
 K O N A S A N A   O R   P A R C H V A T A N A S A N A

This asana is famous and it is highly practiced in the south India. It is

recommended that the daily session of asanas include this asana as
well, because apart from its highly beneficial effects, Konasana also
enhances to a great extent the beneficial effects of Paschimottanasana.

ETYMOLOGY
The name of this asana comes from "parchva" and "tan", meaning to stretch. In the northern India this
asana is named Konasana, from "kona" meaning angle, resulting "the angle asana".

THE TECHNIQUE ITSELF

THE STARTING POSITION

Begin standing up, soles spread 60-80 cm.
THE LEFT SIDE
Bring your hands behind your back, and firmly stick your palms together, place your hands in between
the blade bones, in the area of the spine with the fingers pointing upwards.

42
If you cannot do this in the beginning, because the articulations of the shoulders are stiff, simply bring
your hands together on your back.

This is the position for Konasana because it straightens the spine and it limits the bending of the dorsal
area. In this asana, the flexion is located in the lumbar area. Rotate your trunk and your left leg
towards the left, at 90 degrees. Look straight ahead.

43
ENTERING THE POSE
Keeping the spine straight and the gaze towards the front, bend your trunk over to the front. The
movement should start from the sacral area, because thus the curve of the back will be transmitted
progressively from the lower part to the upper, and not vice versa.

This recommendation is highly important. Bring the chin as closely as possible to the leg, in an attempt
to place it on the knee.

Exhale slowly and deeply, one time only, while you lower your trunk so that your chin reaches the
knee.

44
KEEPING THE POSE
When the chin reached the lowest point on the left leg, remain still and breathe deeply, focusing on
the exhalation, which at this time you will perform by contracting the abdominal musculature.

The inhalation and exhalation will be performed both by partially closing the glottis. During this
interval of stillness, try to push your chin (not your nose) as low as possible on your leg, in order to
enhance the stretching of the spine.

The goal of this asana is to stretch the spine, not curve it. Bending over to the front accentuates the
stretching of the back, and of the inter-costal spaces. Keep the legs stretched.

COMING BACK TO THE INITIAL POSE

This is achieved in the reverse order from that presented when entering the pose, by redressing the
spine from its upper part to its lowest, and relating this upward movement with the inhalation.

FOCUS WHILE PERFORMING KONASANA ON THE LEFT SIDE

While performing this asana, focus on the stretch of the spine. The mind needs to follow the uncoiling
of the spine, vertebra by vertebra, starting from the area of the sacrum. Focus also on the abdominal
area.

Perceive the tellurian energies coming up your legs and their accumulation in Muladhara Chakra.
Perceive the activity of the subtle center of force, Muladhara Chakra in its receptive aspect and
enhanced vitality.

Simultaneously, perceive the activation of Anahata Chakra, the awakening of the affective capacities,
and the harmonization of the affective level with the vital level.

45
THE RIGHT SIDE
Perform Konasana on the right side as described above, with the specification that the trunk will rotate
to the right, together with the right leg.

ENTERING THE POSE

In this case, the difference consists in bringing the chin closer to the right knee. Keeping the pose and
coming out of the pose are identical with what we described above.

FOCUS WHILE PERFORMING KONASANA ON THE RIGHT SIDE

Unlike the perception of the energies on the left side, this time you will perceive the activation of
Muladhara Chakra in its emissive aspect.

46
POSSIBLE ERRORS

 Placing the hands improperly or too low. In the beginning of the practice, this situation is
acceptable but in time you need to strive for constant improvement.
 Beginning the uncoiling of the spine with the lower part.
 Forgetting to synchronize the breath with the movement.
 Placing the nose on the leg instead of the chin.

BENEFICIAL EFFECTS
This asana has all the effects of Paschimottanasana, to which there are added the stretch of the inter-
costal spaces and the beneficial action on the thighs. The stretching of the muscles of the legs helps a
pefect execution of Paschimottanasana.

THE MUSCULATURE
This pose stretches the inter-costal and the abdominal muscles.

THE JOINTS
Konasana has beneficial effects on the joints of the shoulders, yet the most important effects are on
the joints of the thighs. At the same time, the legs and joints of the legs are greatly energized.

THE SPINE
During the stretching movement the nervous ends starting from the spine are greatly stimulated. This
asana has beneficial effects in the cases of sciatic problems, and even lordosis.

THE ABDOMINAL ORGANS

During the still stage of the asana, if you follow the instructions regarding the profound exhalation, and
the contraction of the abdominal muscles, the entire area of the abdomen will be massaged.

THE THORAX
This asana enhances the thorax and brings the ribs to a correct angle with the spine. Konasana is a
perfect exercise of preparation for pranayama, as it helps the ribs regain their mobility.

47
  M A N D U K A S A N A

Mandukasana or "The Frog" Pose has various variant. The

one we are about to introduce to you in the following, it is
a counter-pose for Padmasana (The Lotus).

A counter-pose represents a physical attitude with complementary effects for the initial pose. For
instance, an asana of flexing the body towards the front has a counter-posture that consists in a
backward flexion.

HOW TO PERFORM IT
Place your feet so as the distance between the soles is 35-40 cm. The toes are oriented towards the
exterior. Thus, the soles are almost in a straight line.

48
Lower your trunk so that your shoulders are between your knees, passing your arms behind the
shanks and holding the inner side of the soles with the palms of your hands.

It is very important to have a solid base to support the hands and for this we need to place our hands
underneath the soles of the feet.

Then we lift the head as high as possible and at the same time we spread the elbows as much as
possible, which will push towards the exterior the feet and knees, acting upon the joints.

49
Stay in this position, eyes open, as if you look towards the sky, or ceiling, the head bent backwards as
much as possible, to keep the trunk and spine as straight as you can.

The muscles of the back is stretched and tensed, which is one of the objectives this exercise has. In
this pose you close your eyes, and focus mentally on the abdominal area, in the solar plexus, the point
in which is projected Manipura Chakra.

After this, begin a pulmonary hyperventilation. The active element of circulating the air through the
lungs is the abdominal musculature in this pranayama technique.

50
In this case, the inhalation is passive, and it takes place naturally, because of the relaxation of the
abdominal musculature, while the exhalation is active and takes place because of the pressure applied
to the abdominal muscles.

The contraction of the abdomen pushes the diaphragm up, determining the rapid elimination of the air
from the lungs. The powerful compression of the abdomen makes the hyperventilation easier.

The inhalation occurs naturally, immediately after you relax the abdominal muscles. Both the
inhalation and the exhalation should take equal time, and they are both performed only through the
nose.

Thus, the "motor" that sets in action the respiration is the abdominal musculature, and not the
thoracic muscles. The number of breaths per minute is approximately 80 - keep in mind that this is a
ventilation movement.

Caution: we will not give up the correctness of the movement - which implies a high amplitude and a
great capacity of the pranic energy assimilated - for the speed of execution. Thus, the rhythm is
individual.

Perform this accelerated breath for at least one minute. The hyperventilation has as a direct effect the
elimination of an important quantity of CO2 from the lungs, a profound ventilation that causes the
amplification of the bio-energy and a state of re-vitalization.

In the complete and correct position of Mandukasana, the retention of the breath should naturally
follow the hyperventilation.

Thus, performing the set of fast breaths with an inhalation afterwards, we block the breath with the
lungs filled and relax the body, without coming out of the pose.

Do not take the hands from the soles; just relax in the final pose, relaxing as well the trunk and the
head. Retain the breath with your lungs filled for as long as you can without forcing yourselves, and
then exhale.

Repeat the technique for at least two times. For two executions, the total time required is
approximately four minutes.

CONTRA-INDICATIONS
There are no special contraindications in the case of Mandukasana. However, the people having a
epilepsy condition should not perform the hyperventilation, because it may trigger a crisis of epilepsy.

Normally, this pose should be placed in the preparatory stage of the asanas, acknowledging the
hyperventilation that accompanies it.

EFFECTS
The asana acts especially in the joints of the knees and
ankles, which are very worked out from the practice of
Padmasana, the Lotus Pose.

Mandukasana determines in these joints tensions that are

51
opposed to those appearing in the case of Padmasana, and this is where the complementary aspect of
Mandukasana comes from.

Therefore, you can perform Mandukasana after Padmasana and after any meditation. The persons who
suffer from pains in the knees because of Padmasana can also perform this asana, Mandukasana in
order to ease those pains.

Obviously, Mandukasana is not the unique, infallible solution to all the joints problems. Nonetheless, in
a great number of situations, it acts favourably and it never makes the condition worse.

The tension of the muscles of the back fortifies it and it also brings about supplementary relaxation
after you practice this asana. This is why the yogis recommend its practice in the morning, before
practicing the Sun Salute (Surya Namaskara).

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 NASANGUSHTASANA

ETYMOLOGY
The name of this asana comes from the Sanskrit: nasi
means nose and angushta means toe.

Consequently, in this pose, the legs are bent so as they touch the nose.

THE FIRST STAGE

Raise and stretch backwards the left arm, while the right arm goes towards the left leg, to firmly hold
on to the left toe.

THE SECOND STAGE

Exhale deeply, while you vigorously pull the leg, bringing it as closely as possible to the nose, maybe
even touching it. In the same time, the right shank and the head come off the floor.

53
The neck muscles play an important part in the final execution of this asana, contributing to the limited
distance between the nose and the toe.

Keep this pose and breathe deeply for at least ten times, or even 20 times, without moving. After you
come back with your body on the floor, place your hands behind the head, just as in the starting
position.

Then we repeat the posture bending the right leg and following the instructions provided so far.

THE FINAL POSE

Bring both feet towards the front, so that the toes are as closely as possible to your nose, and keep
this pose for approximately 20 breaths.

54
However, there is one detail to be taken into account: this time the left hand holds the left toe, and
the right hand the right toe.

FOCUS
Focus your attention on the inferior part of the abdomen, especially the area compressed by the bent
legs.

CONTRAINDICATIONS
There are no contraindications to this pose. Any person able to do it has nothing to worry, as there is
no risk of damaging any body part.

THE PLACE IN THE DAILY PRACTICE

Nasangushtasana is usually performed in the end of the series, right before Shirshasana.

BENEFICIAL EFFECTS
As its very name indicates, this asana is highly focused on the toes, an essential element in performing
this asana.

In the Orient, the toe is considered "intelligent". As in the past the people would often walk around
bare-footed, their feet would touch directly the earth, and they would feel the rocks, the grass.

Thus, their toes would become agile and almost as sensitive as those of the hands. It is known that a
person whose hands are dysfunctional are able to use their toes just as a healthy person uses the
fingers and the hands.

Certain people of the former category we mentioned are able to paint or even type with their feet.
Through the sole, the human organism is directly connected to the earth.

Usually, modern people are deprived of the beneficial contact with the earth because we wear shoes
most of the time, and we are thus "isolated".

Moreover, through its beneficial effects, reflexology demonstrates that the sole is in a direct, close
connection with certain parts of our body. For instance, the famous doctor Kneipp prescribed his
patients to walk bare-footed through the grass or even though a river.

55
From the perspective of the circulation of the pranic energies through the subtle body, the toe has an
utmost importance. The most terrible disease, causing the most inflicting pain and preventing one
from even walking is undoubtedly the gout. This disease has two main causes: a diet too rich in ureic
toxins and a renal deficiency.

After a rich meat meal, the quantity of ureic acid in the blood increases significantly and the organism
requires about eight hours to get rid of it. If the kidneys do not function normally, the uric acid,
instead of being eliminated through the urine, deposits in the tissue and "intoxicates" it.

For us at this point, it is less important why the uric acid has a predilection for the toes and for the
articulations. It is enough to retain the fact that for the persons predisposed to it, one meal too rich in
meat is enough to cause a serious gout crisis.

However, our body has many articulations and wrists. Why, of them all, the toes are the most
sensitive? In the yoghic theories there is an explanation including the esoteric notions of prana and
apana.

Apana is that part of our energetical activity that is responsible for the elimination of urine, sperm,
menstruations, etc. It is located in the lower abdomen and in the feet. Consequently, the toe is
corresponding to the kidneys mainly.

Through the nadis (subtle energetic channels of the ethereal structure) there is established a
connection between these very distinct body-parts. Therefore, in pressopuncture, and reflexology is
asserted the fact that in order to keep our kidneys fit and in good shape we need to massage and pull
our toes! This is also the advice the yoghis offer!

Moreover, the toes will benefit strongly because of the increased blood circulation, as in it there are
also terminal fibers of the sciatic nerve. Therefore, the massage of the toe generates an entire series
of reflexes transmitted to the spine. In the following, we will analyze the effects of this asana on the
various systems of our organism.

MUSCLES
The abdominal and especially the oblique muscles are highly activated by the practice of this asana. As
the shanks are contracted to their maximum, their muscles are also fortified. Moreover, the
contraction of the muscles pushes the venal blood towards the heart.

There are a lot of people suffering of cramps. The practice of this asana will reduce their frequency
until their gradual and complete disappearance.

The asana may sometimes cause pain in the contracted shank. In this case, it is enough if you pull the
corresponding toe vigorously and the pain will vanish immediately.

This pose also fortifies the muscles of the back of the head and relaxes them. A permanent contraction
of these muscles causes disturbances in the blood circulation and this is damaging for the brain, our
great consumer of oxygen. Through the stimulation of the neck area, Nasangushtasana favors an
improved irrigation of this organ.

THE ABDOMINAL ORGANS

This asana alternatively compresses each part of the abdomen, especially the ascendent and

56
descendent colon. this pose tones the abdomial organs, and primarily the genital organs, through a
controlled breathing. The kidneys are also highly stimulated through the practice of this asana.

HEART AND ARTERIAL TENSION

In this pose you automatically do Jalandhara Bandha, the contraction of the muscles of the neck. The
muscular compression of the carotidien sinuses triggers a beneficial action on the heart, which leads to
a normalization of the arterial tension.

THE ARTICULATIONS
In this asana, all the joints of the legs are worked out, especially those of the knees. This is also why
this asana is an excellent preparation for and helps the execution of Padmasana, the Lotus Pose.

The coxo-femural articulation is supplementary, but harmoniously solicited, which ensures its mobility.
Nasangushtasana delays and sometimes even prevents the appearance of arthritis in the thighbone
area.

The multitude of beneficial, positive effects are just as many powerful reasons to justify its regular
practice.

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 NIKUNJASANA

ETYMOLOGY
Nikunja means in Sanskrit tree, bush, thicket. Nikunjasana, "the
thicket asana" is one of the most effective yogic techniques for
improving one’s immune system.

THE TECHNIQUE ITSELF

THE STARTING POSITION

The starting position is on the knees, with the trunk parallel with the floor, supporting on our hands, in
the classical - "on all fours". The arms are stretched, the knees slightly spread, and the soles touching
each other. The hips are perpendicular on the floor and will remain thus, if possible, during the whole
time you do this asana.

In this position, breathe deeply a few times, as follows: breathe in through the nose, while you lift the
body up, and compress the area of the kidneys as much as you can. Breathe out through the nose,
bend over the head, and relax the lumbar area.

It is important to relax the spine musculature as well as possible, especially the dorsal area, between
the blade shoulders and also the shoulders musculature because it will be worked out a lot in this
asana.

THE FIRST STAGE

Bend the arms simultaneously and place your chin on the floor, as forward as possible, but keeping
your thighs on a perpendicular line on the floor.

58
Stretch your arms forward, and look straight ahead. Stretch the spine musculature as much as you
can. Breathe deeply, several times before moving on to the final stage of the asana.

THE FINAL POSITION

If you breathe deep enough and relaxed the back musculature well enough, you will be able to adjust
the final position correctly.

Turn your head so as to place your right cheek on the floor. Thus, the upper part of the trunk can
touch the floor, and this will add pressure to this area, in which the thymus is also located.

Breathe deeply and calmly for 5-10 times, then revert the position of the head, placing the left cheek
on the floor and breathe again deeply and calmly for 5-10 times.

FOCUS
Perceive a state of inner tranquility, calm, energy, activation of the heart chakra, of the back, and
spine. Perceive the activation of Anahata Chakra and perceive the universal love entering your soul.

CONTRAINDICATIONS
There are no contraindications to this asana. It can be also practiced by the pregnant women during
pregnancy, except for the last weeks.

POSSIBLE ERRORS
The most common and frequent error is not properly pressing the thorax on the floor, because thus
the effectiveness of the exercise is very much reduced.

Mainly it is a mistake that the femoral bones do not remain perpendicular on the floor during this
asana, however the beneficial effects of this asana are not dramatically decreased if this perpendicular
axis will be a little bent.

59
However, you need to avoid stretching your arms too much in front of you, because, as we already
noted, the pressure on the upper thorax will be considerably smaller.

BENEFICIAL EFFECTS
Nikunjasana stretches the entire musculature from the upper part of the spine. It also relaxes the neck
muscles. However, its characteristic action is on the upper part of the spine, whose problems due to
incorrect sitting habits and incorrect posture are thus solved.

Many people, especially from those who have the tendency to stay "hunchbacked" will find
Nikunjasana quite difficult, but they need to persevere in this asana, as it truly represents the best
means to eliminate this problem.

Sedentary persons and especially those sitting long hours at a desk will benefit greatly because of this
asana at the end of a working day.

In fact, we recommend that you practice this asana even during the day, after several hours of work,
to prevent the unwanted and painful contractions of the musculature of the spine.

THE ACTION ON THE THYMUS

The thymus is one of the most mysterious endocrine glands. Until recently, it was thought that the
thymus played no part in the organism of an adult.

It was also believed that this gland, highly important for the development of the fetus and which in the
beginning is very developed, is gradually atrophied during puberty and it almost disappears in the
adult organism.

Nonetheless, the recent researches revealed the fact that the thymus has the role of a central organ of
the lymphatic system, and we can realize its importance if we think that the immunity of our organism
depends on the lymphatic system.

Nowadays it is considered that the thymus has an essential role in defending the organism against
microbial and viral attacks. The thymus is a great reservoir of lymphocytes and it transmits fighting
instructions to the cells.

From this perspective, the importance of the stimulation and harmonization of the activity of this gland
speaks for itself. The modern science knows very little about this gland.

Nonetheless, the yogis know the secret connection there is between the thymus and the affective
perceptions. It was noted, medically, that there are people whose thymus is not atrophied and these
people are candid, good, and creative.

The thymus is generally difficult to stimulate, due to its position behind the sternum. Nikunjasana can
achieve this stimulation in an effective manner, because it stretches the thorax and compresses the
area corresponding to the thymus, especially if we are indeed carefully to breathe deeply during the
final stage of Nikunjasana.

Nikunjasana contributes to the creation and preservation of a very good immune potential. Another
pose that has this effect is Sarvangasana, the Candle Pose. The effects of these two asanas are
wonderfully complementary.

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 PURVOTTANASANA

This simple and effective asana for your practice is

sometimes called in India Katikasana or the "Pelvic
Asana". The Sanskrit etymology of the term
Purvottanasana reveals its relationship with
Paschimotanasana, another famous and effective asana.

In fact, the Sanskrit term Purvottanasana comes from the juxtaposition of three Sanskrit words:
purva=sunrise; uttana=maximum stretch; and asana=corporal position.

We also need to say that paschimo=sunset + uttana=maximum stretch + asana=corporal position

give us Paschimotanasana - The Asana of the Clench.

Consequently, in the Sanskrit translation we find that the mysterious connection between the two is
obvious, yet their translation tells us nothing further about this relationship.

For an un-initiated person, the etymology of the word is impossible to decipher. Purvottanasana, the
posture that stretches us towards the east has no particular sense. It would be useful to know that the
yogis did not chose such names by accident, but they used them precisely to protect the secret from
prying and immoral people.

In the millenary yogic practice, the face of the body is usually referred to as east, and the back of the
body is usually referred to as west.

Do not seek a literal connection to the sunrise or the sunset, because it actually refers to the process
of resonance with the prana-ic subtle energies.

When the subtle flow of energy enters the body through the subtle central channel Sushumna up to
the backside of the head, it is said that "it goes up the mysterious back path" (west, Paschimo, Maya).

When it goes up through Sushumna until it reaches the middle of the forehead, in the secret centre of
force residing in the crown of the head, the "thousand petals lotus", Sahasrara, then it is said to follow
the mysterious path of the forehead.

Thus we understand now clearly that Paschimotanasana acts specifically in the first case, on the
circulation of the subtle energies on the "western", posterior side, of the body, while Purvottanasana
acts specifically on the "eastern", frontal side.

STARTING POSITION
Sit on the floor, feet stretched in front of you, without allowing them to touch one another. Lean back
until you can support your weight on your hands placed a few inches behind the line of the shoulders.
Do not bend the arms. Place the fingers oriented towards the front, or if this position is too difficult for
the wrists, orient them towards the exterior, but under no circumstances place your hands with palms
oriented backwards.

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THE FIRST STAGE
Empty your lungs, retain the breath, and then gradually rise from the ground supporting your weight
on your palms and heels.

THE FINAL POSE

Inhale and push your pelvis up as much as you can. Bend your head towards the back as much as you
can, and look behind you. Place the toes on the ground. The sole will then tend to be on the ground on
its whole length.

62
Do not flex the legs, and do not spread them. When you reach the position in which your pelvis is lifted
at maximum, breathe deeply and consciously and keep this pose for as long as possible.

Try to perceive the mysterious communion and the resonance with the macrocosm. Instinctively, this
pose favours Mula Bandha, the contraction of the perineum. According to the practitioner’s physical
possibilities, the pose will be kept for 10-15 seconds up to one minute.

Come back on the ground. Perform a quick and complete relaxation after performing this asana in
order to allow the blood and prana-ic fluxes to circulate freely in your body.

FOCUS
On the whole interval while you perform this asana, we will focus on the breath and on the whole
perineal area (Muladhara Chakra), which will be contracted in Mula Bandha. After you performed the
asana relax especially the perineal area and focus in this area. During this interval of relaxation
breathe freely and calmly.

THE PLACE IN THE DAILY PRACTICE

Purvottanasana is the pose complementary to the Clench Pose. In the classical series of the order of
the asanas Purvottanasana is performed right after Paschimotanasana.

BREATH
We insist that the indications presented above regarding the breathing pattern because otherwise the
asana loses a lot of its value and effectiveness. Certain advanced yogis practice the retention with the
lungs filled with air. However, this is reserved to the advanced practitioners only. For greater security,
continue to breathe deeply during this asana.

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  P U R V O T T A N A S A N A

PART 2
CONTRAINDICATIONS
There are not many contraindications known to this
asana. However, in severe cases of haemorrhoids the
practice of this asana may trigger and even amplify their
congestion.

However, if the haemorrhoids are in the incipient or medium stages Purvottanasana is very indicated.
We also need to keep in mind that the hyperthyroid persons can practice this asana only without
bending the head backwards.

EFFECTS ON THE MUSCLES AND LIGAMENTS

Besides the musculature of the back, which is very stretched in this asana, the muscles of the legs are
strengthened and harmoniously fortified and also the shoulders are relieved of all tensions. The wrists
become supple and elastic.

EFFECTS ON THE NERVOUS SYSTEM

The ortosympathetic system is the first beneficiary of this asana, because it is stretched along the
spine. The increased blood irrigation in the spine musculature helps also the sympathetic system,
which is highly beneficial for your health.

The parasympathetic system is also improved by this action. The contraction of the perineum
stimulates thus the pelvic parasympathetic and this stimulation is favourably perceived by all the
abdominal organs.

The solar plexus is stretched and massaged, and this is beneficial for all vegetative functions. The
decongestion of the entire abdominal area eliminates the disagreeable sensations that come along with
anxiety states and also eliminates the negative effects of stress that are so frequent in western
countries.

EFFECTS ON THE ENDOCRINE GLANDS

Purvottanasana energizes considerably the endocrine gland. When you bend the head backwards
(except in the cases of hypertension, as we already said clearly) the blood is directed to this area, and
to the thyroid gland and thus its functions become naturally regulated.

Thus, Purvottanasana balances the hypo or hyper thyroid cases. Obviously, we are not discussing a
radical and immediate improvement, even with aesthetical effects on the chin, or an elimination of a
pathological dysfunction of the thyroid gland, but there will be notable beneficial effects in time, and
with practice.

Other beneficial effects are on the suprarenal glands and also on the sexual ones, both male and
female. The hormonal secretions are balanced and regulated through the practice of this asana.

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EFFECTS ON THE INNER ORGANS
The inner organs from the inferior part of the abdomen, and especially those performing the "negative"
or eliminatory functions of the digestive tube are the beneficiaries of this asana.

Through the stimulation of the pelvic sympathetic, the excretory functions of the colon are
harmoniously stimulated. Thus, this asana fights on a natural way against constipation, without the
compression of the abdomen.

The kidneys are also toned and the diuresis is improved. The entire genitor-urinary system has to
benefit form this process.

In the case of a sedentary lifestyle, the organs from the inferior abdomen are literally compressed by
the weight of the other organs.

This pose decongests them and relieves them from this weight. Among other things, this asana has
great effects on the prostrate. In the case of women, the ovarian functions get back to their normal
and so does the menstruation.

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  S U P T A   A N G U S H T A S A N A

From an etymologic point of view, supta means "lying"

and angushta is the equivalent of "toe". Asana means
pose. Consequently, this asana was named the "pose of
grabbing the toe, starting from the lying position". This is
a dynamic asana and is performed synchronizing the
initial movements with the breath.

HOW TO DO THE ASANA

Start lying on the back, with the arms resting along the trunk. Before beginning the practice of the
asana, take a few long relaxing breaths.

Stay still for about one minute in order to be able to turn inwards and become aware of your body.
Allow your normal rhythm of breath to come back, and pay attention to the breath.

THE FIRST STAGE

Inhale deeply, and bend the left leg, after which exhale, holding the toe of the left leg with the left
hand.

THE SECOND STAGE

Inhale and stretch the left leg, previously bent, holding the toe continuously.

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THE DYNAMIC POSE
In the final pose, lift the right leg and arm as well, at tops 20 cm off the floor, stretching the body
entirely.

The muscles of the right leg and arm will be stretched at the maximum, as well as the toes.
Concomitantly, pull the left toe so that you stretch the posterior muscles to the maximum.

During all this while, breathe deeply, contracting the abdominal muscles at the end of the exhalation
so that the air inhaled will be exhaled completely.

It is also essentially to lift the head from the floor in order to press the chin on the chest. The muscles
of the neck are contracted which means that we will also perform Jalandhara Bandha.

In the beginning we keep this position for 10 to 20 breaths which in this position will be quite fast, so
that the time of execution will not be more than 1 minute, than exhale slowly and come back to the
starting position.

Start lying down on the floor. It is important that in this position you gain the awareness on your body,
especially the areas of contact with the floor. Breathe slowly.

Hold the toe with your hand. Stretch the leg and through an energic traction of the toe, stretch the
musculature of the legs.

Relax while lying down, for an interval equal with the time you did the asana.

After the relaxation we do the asana on the opposite side, reaching to the right toe with the right

67
hand.

FOCUS
Become aware of the state of relaxation and vitalization perceived in the area of the trunk, and in the
area of the heart, Anahata Chakra, and in the area of the Muladhara Chakra.

POSSIBLE ERRORS
During this asana we can have the possible errors:
1. Lift the leg that is always stretched and the corresponding arm at more than 20 cm above the floor.

2. Bend the leg whose toe we hold, during the final position.

3. Not to press the chin on the chest.

4. To hold the breath more than necessary.

CONTRAINDICATIONS
There is no contraindication to this asana.

PLACE IN THE SERIES OF ASANAS

Supta Angushtasana is integrated among the preparatory exercises. Consequently, this is performed
before the series of asanas, and even before the Sun Salutation.

BENEFICIAL EFFECTS
The main effects of this asana are perceived at the level of the circulation and of the heart.

The muscles of the legs and of the arms are contracted at the maximum compressing the deeper veins
and to push the venal blood to the heart. The massive flow of the blood to the heart is favoured by the
contraction of the abdominal muscles and the acceleration of the breath.

As we already indicated, the pressure of the chin on the chest allows the execution of Jalandhara
Bandha, with all the beneficial effects triggered by this technique on the blood pressure, and on the
carotidien sinuses.

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This asana tonifies the heart and prevents the possible occurrence of a cardiac arrest.

The intense muscular contraction induces a state of relaxation. Regularly, the modern people suffers of
a muscular atony. Asanas such as Supta Angushtasana provide the muscles the minimum of
indispensable activity for preserving their normal force of contraction.

Both the tantric and the Taoist traditions describe the neck as a very important part of the body.
Usually, when we work in our office, at our desk, we keep our head bent over what we work and
consequently, these muscles are permanently tensed.

This asana acts on these muscles contracting them at first, the inducing a state of deep relaxation.
Many people have permanents contractions of these muscles, and this results in migraines or in weak
irrigation of the brain. This exercise favours a normal tonus of the neck muscles.

CHARACTERISTIC EFFECTS
The yogic tradition stresses the study of the circulation of the energies in the human body. Among
these energies, the vayu-s, apana vayu has a special role, because it represents the elimination of the
residual products of the body.

The subtle yogic physiology also mentions that there are certain nadis, the subtle energy paths, which
end in the toes. Similarly, in the acupressure, the liver meridian start from the toe. Supta
Angushtasana is an excellent yogic exercise for the balance of prana vayu and apana vayu.

Our overall health and well-being depend on the perfect balance of these two elements. Consequently,
Supta Angushtasana offers all the benefits of Jalandhara Bandha and of the abdominal yogic breath.

EFFECTS ON THE SPINE

The spine is straightened in the lumbar area, which is excellent to correct an accentuated curve of the
spine. Many people suffer from pains in the back, due to wrong bodily positions, and Supta
Angushtasana eases this pain and corrects the errors.

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   S U P T A   J A N U S H I R S H A S A N A

ETYMOLOGY
In Sanskrit, supta means lying, janu means knee, and shirsha
means head. Supta Janushirshasana is the asana of the head to
the knees, lying.

THE TECHNIQUE ITSELF

During this asana, the breath is really important, and the synchronisation of the movements with the
breath is essential.

THE LEFT SIDE

THE STARTING POSITION

Start lying on your back, legs close and the hands on the hops. Breathe at will several times, then
empty your lungs before proceeding to the first stage of this asana.

THE FIRST STAGE

This first stage is always done with the inhalation. Lift your left leg until it forms a 90 degrees angle
with the floor, and hold the toe with the index and middle finger of your left hand (see the
corresponding picture from the right side execution).

Form a kind of a hook with these two fingers, and hold on to the toe like this. If possible, do not bend
your knees.

The right hand, placed on the hip, will hold the right leg on the floor. This is a very important aspect in
order to get the maximum of benefits from this exercise.

THE FIRST IMMOBILE STAGE

Exhale deeply. Contract the abdominal musculature while pulling the left leg with your arm, trying to
bring the knee as closely to your face as you can. Both legs need to remain stretched during this
asana, and the right leg needs to remain on the floor (see the corresponding picture from the right
side execution).

Stay still in this position and breathe deeply, forcefully for at least 5 times; breathe in through the
nose and exhale through the mouth. During the exhalation, contract the abdominal muscles so that
you can eliminate all the residual air from the lungs.

THE END OF THE FIRST IMMOBILE STAGE

Come back to the position described in the first stage of this asana, with the left leg up, forming a 90
degrees angle with the floor.

Supta Janushirshasana involves two immobile stages, whose starting point is this position described
above.

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THE SECOND IMMOBILE STAGE
This stage is done on the exhalation. From the position in which your left leg forms a 90 degrees angle
with the floor, lower and rotate your left arm and leg to the left, until they reach the floor, or they are
stretched to the maximum (see the corresponding picture from the right side execution).

In this position, breathe deeply for at least five times, inhaling through the nose and exhaling through
the mouth.

Besides the general recommendation of keeping the right leg on the floor, at this stage you also need
to avoid the rotation of the pelvis to the left.

THE RETURN TO THE INITIAL POSITION

Come back to the position described above in the first stage of Supta Janushirshasana, with the left leg
up, forming a 90 degrees angle with the floor while you inhale, and then bring the left leg on the floor,
next to the right leg, while exhaling through the mouth.

Relax for a few minutes, breathing at will, calmly, then do the asana on the right side.

FOCUS ON THE LEFT SIDE

Focus on the flow of the energies through the trunk, arms, and left leg. Perceive the activation of
Manipura Chakra, as well as the receptive aspect of Muladhara Chakra. Perceive also an improved
state of vitality, self-confidence and inner strength.

THE RIGHT SIDE

THE STARTING POSITION

Start lying on your back, legs close and the hands on the hops. Breathe at will several times, then
empty your lungs before proceeding to the first stage of this asana.

THE FIRST STAGE

This first stage is always done with the inhalation. Lift your right leg until it forms a 90 degrees angle
with the floor, and hold the toe with the index and middle finger of your right hand.

Form a kind of a hook with these two fingers, and hold on to the toe like this. If possible, do not bend
your knees.

The left hand, placed on the hip, will hold the left leg on the floor. This is a very important aspect in
order to get the maximum of benefits from this exercise.

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THE FIRST IMMOBILE STAGE
Exhale deeply. Contract the abdominal musculature while pulling the right leg with your arm, trying to
bring the knee as closely to your face as you can.

Both legs need to remain stretched during this asana, and the left leg needs to remain on the floor.

Stay still in this position and breathe deeply, forcefully for at least 5 times; breathe in through the
nose and exhale through the mouth. During the exhalation, contract the abdominal muscles so that
you can eliminate all the residual air from the lungs.

THE END OF THE FIRST IMMOBILE STAGE

Come back to the position described in the first stage of this asana, with the right leg up, forming a 90
degrees angle with the floor.

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Supta Janushirshasana involves two immobile stages, whose starting point is this position described
above.

THE SECOND IMMOBILE STAGE

This stage is done on the exhalation. From the position in which your right leg forms a 90 degrees
angle with the floor, lower and rotate your right arm and leg to the right, until they reach the floor, or
they are stretched to the maximum.

In this position, breathe deeply for at least five times, inhaling through the nose and exhaling through
the mouth.

Besides the general recommendation of keeping the left leg on the floor, at this stage you also need to
avoid the rotation of the pelvis to the right.

THE RETURN TO THE INITIAL POSITION

Come back to the position described above in the first stage of Supta Janushirshasana, with the right
leg up, forming a 90 degrees angle with the floor while you inhale, and then bring the right leg on the
floor, next to the left leg, while exhaling through the mouth.

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Relax for a few minutes, breathing at will, calmly.

FOCUS ON THE RIGHT SIDE

Focus on the flow of the energies through the trunk, arms, and right leg. Perceive the activation of
Manipura Chakra, as well as the emissive aspect of Muladhara Chakra. Perceive also an improved state
of vitality, self-confidence and inner strength.

BENEFICIAL EFFECTS
THE MUSCLES
The abdominal musculature is the direct beneficiary of this pose. Also the posterior muscles of the legs
are stretched. At the same time, the dorsal musculature participates in a substantial measure in the
effort to do this asana.

THE BLOOD CIRCULATION

The deep, forceful breath causes the decongestion of all the internal organs. The blood flow is
increased in heart and in the lungs, as a direct consequence of Supta Janushirshasana.

The blood circulation through the veins is also stronger, which leads to the increase of the volume of
arterial blood circulated.

THE INTERNAL ORGANS

All the internal organs benefit from the practice of Supta Janushirshasana, as they are vigorously
massaged and toned.

The colon is especially "worked" by this asana, because the position compresses the lower abdomen
and implicitly the colon. This asana amplifies the intestinal peristalsis, and eliminates the constipation.

THE JOINTS
This asana acts effectively on the joints of the hips, and helps maintaining a good elasticity of these
joints.

THE GENITAL SYSTEM

In the case of men, this pose leads to a decongestion of the prostrate. Even so, the women are the
main beneficiaries of this asana. The whole genital system is toned, especially the ovaries. On the

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other hand, the spinal nerves are toned during the first immobile phase.

CONTRAINDICATIONS
The only contraindications for Supta Janushirshasana are the cases of hernia. This asana is indeed
recommended for preventing hernia, but once this problem exists, Supta Janushirshasana is not
recommended.

POSSIBLE ERRORS
1. Not synchronising the breath with the movements
2.Not breathing ample enough
3. Bending one leg or the other

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  T H E   L I O N   I N   P A D M A S A N A

STARTING POSITION
Adopt the lotus pose, Padmasana; place your palms on the floor
in front of you, then transfer your weight from the hips to the
arms, lifting your trunk from the floor until your are standing on
your knees and arms.

The palms are placed so that the thumbs are oriented towards the exterior, and the rest of the fingers
are oriented towards the knees.

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This position stretches the ligaments of the joints. As the elbows are oriented towards the trunk, you
can stay in this position without making any muscular efforts.

THE FINAL POSE

Through a vigorous contraction of the musculature of the back and of the buttocks, push the navel as
much as possible towards the floor. Do the Simha Kriya as presented below, and do not bend the
arms.

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Consequently, the body has four point of support, the knees and the hands.

This exercise does not imply a relaxation of the upper part of the body, quite the opposite, you need to
contract the muscles so as to push the navel towards the floor.

IMPORTANT!
Do not allow the shoulders to relax, making the head and neck appear hidden in between the
shoulders. Keep your head up, just as a proud lion does.

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THE VARIANT IN ARDHA PADMASANA
If you cannot do the lotus pose, Padmasana yet, you can still practice this asana, placing your legs in
Ardha Padmasana, alternatively. If you cannot adopt the Ardha Padmasana, simply sit on your knees
in Vajrasana and do the Simha Kriya.

SIMHA KRIYA OR THE PURIFYING GESTURE OF THE LION

This pose can be accompanied by another very valuable yogic pose, especially due to its quality of
purifying the mental level. This technique is Simha Kriya, purifying gesture of the lion.

It can also be practiced independently, in any moment of the day, even if it is not accompanied by an
asana.

With your mouth closed, turn your tongue so that its tip and posterior part touches the palate,
pressing hard with the tongue on the palate. Keep this pressure high during one long and slow
inhalation.

When the lungs are filled with air, open suddenly the mouth and push the tongue out of the mouth, as
a resort coming out of a box, as far out as you can.

In the same time, exhale letting out the sound haaa during the whole exhalation. The vibration needs
to be a little from the throat.

When you empty your lungs, make another cycle and repeat for at least ten times, or even more if you
have enough time.

THE TONSILS
In India, the yogis say that medically, this exercise is really important for the health of the tonsils.

The lion gesture not only activates the blood circulation in the throat area, but also the circulation of
the lymph in the lymphatic ganglions. Favouring this circulation, we ameliorate the possibilities of
defence against infectious micro organisms.

THE SALIVARY GLANDS

During the entire time while we do Simha Kriya the salivation is more abundant due to the pressure of
the salivary glands.

If we swallow this saliva, it compensates to a certain degree an insufficient mastication in any case,
the toning of the salivary glands allows that they secret a greater quantity of saliva, whose absence
would make the digestion quite difficult and unpleasant.

As we most often eat not because we are hungry but because it is the time to eat, and as we eat
boiled food that is softer and does not require mastication, our salivary glands do not have the time or
the opportunity to function properly.

The Simha Kriya performs an internal massage on the tonsils and on the rest of the glands located in
this area.

This pose can be also accompanied by Mula Bandha, the contraction of the perineal muscles. Referring
to these things, we will quote a Dutch doctor, Rana Polderman, a famous yoga therapist: "we would

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like to underline the importance of the coccyges gland Luschka (Luschka's body) in the yoga practice.

The role of this gland is very little known in the contemporary medical science. This is a irregular mass
of cells situated on the top of the coccyges, with the size of a pea and oval form.

This gland is irrigated by numerous capillaries, and it has autonomous nervous fibers.

From a point of view, this gland resembles the "carotidian sinus", located at the level of the throat,
and it influences the arterial blood pressure, breath, sleep, and the altered states of consciousness.

The energetic channel, nadi that commands this gland from a subtle perspective is called in yoga
Vijnana nadi, the energetic channel of knowledge.

The coccyges body performs a similar function. While we practice Mula Bandha the nervous
terminations of the coccyges body are stimulated.

Through its nervous fibers, it is directly connected to the odd ganglion, an autonomous nervous center
located close to the top of the coccyges.

The western physiology offered this small and terribly important structure only a limited attention."

BENEFICIAL EFFECTS
This exercise is unique in the sense that it balances the energies in the pelvic area, both in rapport
with the legs and with the spine, especially its lumbar area.

For thousands of years, the yogis consider that a correct posture of the pelvis is an essential element
for the overall balance of the spine.

Indeed, if the pelvis is misplaced, there are various deformations of the spine, and first of all the
pathologically exaggerated lumbar curve.

The practice of Simhasana in Padmasana stretches the muscles and ligaments responsible with the
correct position of the pelvis and mobilizes the hip joint.

We forget too often that the pelvis is like a mono-block. It is good to remember that it is partly made
of two main parts that give it the concave form, the iliac bones, and on the other hand of the sacrum
with its appendix, the coccyges.

It is thus important to be aware of the fact that the pelvis has joints. These joints are four and they
allow only small movements but which have their reason of being.

If these joints are not in their proper place, the lower part of the back may cause terrible pain. A large
part of all lumbar pains are cause by these dislocations.

Simhasana in Padmasana improves the flexibility. The people who have practiced this asana
perseveringly gave testimonies of acute lumbar pains that disappeared through daily practice.

Nonetheless, we need to remark that the practice of Simhasana in Padmasana is useless in times of
crisis. We have to wait until the crisis is over, in order to be able to benefit from this asana.

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   T H E   O Y S T E R   P O S E

This pose is a variant of Kurmasana, The Turtle Pose, and is

sometimes called Kurmasana in India. Nonetheless, many of the
westerner practitioners name it The Oyster Pose; we will
embrace this name as well because we need to distinguish
between Kurmasana and its variant.

HOW TO DO IT
This is a pose of bending forward, but it is not a variant of the Claw Pose, Paschimottanasana.

In the case of Paschimottanasana, one of the purposes is to stretch the spine. Through The Oyster
Pose, we do not stretch the spine, but we merely bend forward and thus its effects are clearly different
from the Claw Pose.

THE STARTING POSITION

Sit on the floor with the legs stretch to the front. Firmly place the soles together and bend the knees,
so that the projection of the legs on the floor will form a rhombus.

THE FIRST STAGE

Insert your arms through this "rhombus", allowing them to slide beneath the knees so that the palms
are set on the exterior side of the soles.

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The elbows touch the floor. The distance between the perineum and the heels depends according to
each person's constitution.

STAGE TWO
Before going into this asana it is advisable that we make sure that all the muscles of the hips and
shanks are relaxed. Thus the effects of this asana on the joints and legs are more powerful.

Bend over in several smaller movements, not all at once. Bring your head closer to the floor with each
exhalation.

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In the case of a perfect execution of this asana, the forehead touches the floor, and the heels touch
the crown of the head. Stay in this position as long as possible, without forcing yourself. Breathe
deeply and calmly.

CONTRAINDICATIONS
There are no contraindications to this pose.

FOCUS
Focus to perceive the activity of the subtle energy center Anahata Chakra, deep interiorisation.

Perceive the awakening and increase of the divine love within. The body becomes as a shell holding
inside, in silence, the pure white pearl of the immortal Self, whose eternal presence we now perceive.

EFFECTS
The main effects of this asana are primarily perceived at the level of the spine and equally on the level
of the joints.

The special action on the spine leads to the relaxation of the nervous spinal roots and tones the entire
body. The pressure of the spinal liquid is modified and thus this influence is beneficial.

The femoral articulations are very important. Generally people start thinking about these joints only
when there are pains related to them.

Any decrease in the mobility of the joints generates suffering. The Oyster Pose acts on these joints,
making it mobile and elastic.

The Oyster Pose also makes the knees face a new and unusual effort; therefore, the influence of the
knees is highly beneficial. This asana is also a very good preparation for the Lotus Pose, Padmasana.

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  T H E   P O S T U R E   O F   S P I N N I N G   T H E   T R U N K

In some treaties, this pose is considered a variant of

Trikonasana, the Triangle Pose.

Nonetheless, although these two asanas have many common aspects, the posture of spinning the
trunk generates in one's being special and characteristic effects.

The very powerful actions on the digestion, as well as the regeneration of the internal organs are only
two of the most notable benefits deriving from the practice of this asana.

THE LEFT SIDE

STARTING POSITION
Stand, soles parallel, arms relaxed.

THE FIRST STAGE

During inhalation move the left leg forwards as much as you can. Rotate the right foot so as its sole is
perpendicular on the direction of the left sole. Bend the left leg and keep the right one stretched.
Maintain this pose until you feel you are stable in it.

THE FINAL STAGE

During the exhalation (through the mouth) bend over to the front and place the right hand on the

84
exterior side of the left foot. Spin your trunk in order to do so and lift the left arm next to the head,
palm facing up.

The right elbow is placed in the exterior side of the left leg. The head is along the spine, facing left.
Keep this pose for as long as you can comfortably stay in it, without having any pain or discomfort.

FOCUS ON THE LEFT SIDE

Concentrate in order to perceive the cosmic energies brought in through the left arm and their location
at the level of the solar plexus.

Simultaneously, perceive the tellurian energies going up through the legs and through the right arm
and their location at the level of Manipura Chakra.

Perceive the activation of the subtle centre of force Manipura Chakra and of the secondary centre of
force Chandra Chakra - related to the yin type of energy at this level. Perceive a state of enhanced
will, and a state of inner strength. Perceive also the intense energy from all the internal organs.

THE RIGHT SIDE

STARTING POSITION
Stand, soles parallel, arms relaxed.

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THE FIRST STAGE
During inhalation move the right leg forwards as much as you can. Rotate the left foot so as its sole is
perpendicular on the direction of the right sole. Bend the right leg and keep the left one stretched.
Maintain this pose until you feel you are stable in it.

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THE FINAL STAGE
During the exhalation (through the mouth) bend over to the front and place the left hand on the
exterior side of the right foot. Spin your trunk in order to do so and lift the right arm next to the head,
palm facing up.

The left elbow is placed in the exterior side of the right leg. The head is along the spine, facing right.
Keep this pose for as long as you can comfortably stay in it, without having any pain or discomfort.

FOCUS ON THE RIGHT SIDE

Concentrate in order to perceive the cosmic energies brought in through the right arm and their
location at the level of the solar plexus.

Simultaneously, perceive the tellurian energies going up through the legs and through the left arm and
their location at the level of Manipura Chakra.

Perceive the activation of the subtle centre of force Manipura Chakra and of the secondary centre of
force Surya Chakra - related to the yang type of energy at this level. Perceive a state of enhanced will,

87
and a state of inner strength. Perceive also the intense energy from all the internal organs.

FINAL FOCUS
Perceive the harmonious activation of Manipura Chakra and the balance between the solar and lunar
energies at the level of Manipura Chakra - the solar plexus. Perceive enhanced self-esteem, and a
state of inner balance.

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  " T H E   T I P   O F   T H E   F O O T "   A S A N A

This exercise easily awakens the capacity for dedublation in the astral
subtle worlds, helps reaching the level of lucid dreaming, and allows the
appearance of conscious dreams.

In the traditional practice of Hatha Yoga, the postures and exercises are of utmost importance.

They are even named yoga techniques in pure form, because in order to perform these asanas
correctly one needs a perfect mental concentration, relaxation, and a good control of the nervous
system and musculature, which needs to function properly.

In the following, we will study a special exercise, which besides its own qualities also has all the
qualities characteristic to the balance postural techniques.

THE LEFT SIDE EXECUTION

STARTING POSITION
Keep your trunk as straight as possible. Place your left heel under your perineum. This detail is very
important: the heel has to be placed exactly under the perineum. If you should place the heel under
the buttocks, this will result in an incorrect position of the pelvis, as well as of the spine, and the
balance will be immediately lost.

THE FIRST STAGE

Stretch the right foot in front, placing the heel on the ground. You may touch the ground with the
fingers, to support your weight.

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THE SECOND STAGE
Raise the right heel and bend your leg and then place it on the opposite hip. At this time, the hands
supporting the weight on the ground ensure the balance.

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THE FINAL POSE
Take your hands from the ground and bring them together in front of your chest. Now the whole body
is keeping on its balance solely on the left foot.

Look at a point on the ground, at approximately one meter in the front, and breathe calmly. Keep the
posture for as long as possible. In the beginning the posture cannot be maintained for too long,
because the balance is difficult to maintain, and the supporting leg will become tired quickly.

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If you still find it very difficult to maintain the balance, you can perform the asana next to a wall.

THE RIGHT SIDE EXECUTION

Keep your trunk as straight as possible. Place your righ heel under your perineum. Stretch the left foot
in front, placing the heel on the ground. You may touch the ground with the fingers, to support your
weight. Raise the left heel and bend your leg and then place it on the opposite hip. At this time, the
hands supporting the weight on the ground ensure the balance.

Take your hands from the ground and bring them together in front of your chest. Now the whole body
is keeping on its balance solely on the left foot.

Look at a point on the ground, at approximately one meter in the front, and breathe calmly. Keep the
posture for as long as possible. In the beginning the posture cannot be maintained for too long,
because the balance is difficult to maintain, and the supporting leg will become tired quickly.

BREATHING
There are two ways of breathing in this posture:

You either breathe normally during the whole performance of the asana (this is obviously the simplest
solution), or breathe freely until you get in the final posture and then hold your breath with the lungs
filled with air (this method helps mental focus).

FOCUS
During this asana, try to relax all the muscles of the face, keeping a neutral and relaxed poise. There
is sometimes the tendency to frown or to clench the jaw. Paying attention not to become tensed, you
train yourself into a difficult discipline, that of relaxed attention, one of the fundamental states that in
yoga are the premises of spiritual development.

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COUNTER-INDICATIONS
This posture has none.

EFFECTS
This asana strengthens the musculature of the soles and stimulates the blood circulation in the whole
body. The sole is the location of several acupuncture points and connected to numerous nervous
centers and various organs.

Along with the special state of inner balance, the mental concentration gradually increases and
improves, and the overall state of vitality is exceptional. Even if apparently performing this asana is
difficult, the result is not tiredness, but revitalization.

We recommend practising this asana after a long day when the feet are tired and hurt. If you perform
this asana before going to bed, it will help the awakening of out-of-body experiences into astral
worlds, grants states of lucidity during sleep and allows the appearance of conscious dreams.

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  U S H T R A S A N A   -   T H E   C A M E L   P O S E

Ushtrasana is a preparatory pose for Dhanurasana, The Bow

Pose. Many people do not give the proper importance to the
preparatory asanas, as they consider that as soon as they
learned an advanced" asana they no longer need to practice the
preparatory one.

However, despite their thinking, each asana is valuable and unique through its effects and this is the
reason why we need to give it the proper attention.

In the case of a person whose spine does not stay in a healthy position, the thorax is most of the
times crushed and thus the heart and the lungs are subject to unwanted pressure. As a consequence,
the breath is superficial, the vitality is low and these will lead to the appearance of many diseases.

Ushtrasana, the Camel Pose straightens the shoulders and the back. The people who manage to keep
their spine straight have a deeper breath and consequently a greater vitality. On the other hand, a
curved back crushes the lungs and the thorax and makes impossible a normal breathing.

THE STARTING POSITION

Lie on your stomach, support on your left hand in order to push up the trunk and hold your right ankle
with the right hand.

Stay still in this position for several breaths and relax the back musculature as much as possible. At
the same time, with the eyes closed, imagine that your spine straightens. Visualize your body in its
best shape, as being harmonious, supple and healthy.

THE FIRST STAGE

Raise your chin as high as possible; push the legs backwards, to create a stretching of the upper part
of the back. Do not force your body. The muscles of the shanks are stretched gradually, just as the
upper muscles of the back, and the vertebras come to their normal position.

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During this first stage, relax the muscles of the back as much as you can, breathing slowly and deeply
before moving on to the next phase. Note that the knees are spread, facilitating the pose.

Important: during this asana the knees, and the anterior part of the hips must stay on the floor. This
aspect is very important for a correct Camel Pose. The first stage of the asana is easy. It does not
require great mobility, or great effort, and it is accessible to almost anyone.

THE SECOND STAGE

This stage is different from the first mainly through the hand grasp: instead of holding the ankles, hold
the upper part of the sole. Grasp the toes and keep the knees close to one another.

The pressure of the shanks on the back, powerful, but progressive makes the chest to lift. The arms
are relaxed, and the thoracic breath is deep. Relax the upper part of the back and allow the pressure
to inverse the dorsal arch.

The knees and the hips must stay on the floor. After a first breath, bring your bust up. While you
exhale, hold your feet so that they do not go down. The next inhalation will bring your bust even
higher.

Relax the musculature of the back and breathe deeply for five or six times.

THE FINAL POSE

Contract the muscles of the shanks, pull the shoulders back and create a pressure in between the
shoulder blades, reverting the dorsal arch. This position is the first stage of the Bow, Dhanurasana.

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HOW LONG TO DO IT
This asana should be done for as long as possible, but without having any pains. Breathe deeply and
calmly. Relax the thorax and perceive it growing bigger, especially while inhaling. As the pelvis is on
the floor, the diaphragm pushes the internal organs, and the air goes into the upper part of the thorax.

In other words, during inhalation the thorax grows especially in its upper part. Come back lying on the
floor, and then do the asana again after several minutes, and see that it is much easier this time.

FOCUS
Perceive the flow of the energies coming through the trunk, arms, and then legs. Perceive the intense
activation of the solar plexus, enhanced will, calm, self-confidence. Perceive the activation of the
subtle center of force Manipura chakra.

BENEFICIAL EFFECTS
Ushtrasana has all the benefits of Dhanurasana. Regarding the abdominal pressure, they are fainter
than in the case of the Bow Pose.

Nonetheless, the great advantage of the Camel Pose is the special relaxation of the lumbar vertebras.
This asana is highly useful for people who have lumbar problems, as for those people whose hips have
lost their mobility.

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  U T T I T H A   J A N U S H I R S H A S A N A

ETYMOLOGY
In Sanskrit, Uttitha means lifting up, and Janushirshasana means the
pose of the head placed on the knees. Consequently this asana is the
pose of the head on the knees, but done standing.

This is a complex exercise, a combination of a balance exercise and a variant of Janushirshasana. This
variant allows the extension and the stretching of the posterior musculature of the legs.

One of the characteristics of this asana is the very precise synchronisation of the breath with the
stages of this asana.

THE TECHNIQUE ITSELF

THE LEFT SIDE

THE STARTING POSITION

Stand on your feet, soles parallel, close to each other.

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Interiorisation and focus represent the essential conditions in order to perform properly this asana, the
more this is a balance exercise. In order to manage and do this asana without any pain, try to
distribute the weight of your body on the entire surface of your soles.

Keep the back straight as much as possible, and try to be in touch with what is going on within your
body.

THE FIRST STAGE

Exhale, bend your left leg so that you can hold your toe with the hands. The fingers form a solid
bracelet around the toe. Place your right hand on the hip.

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THE SECOND STAGE
Straighten your back while you inhale. Stretch your left leg gradually, until it is on a parallel line with
the floor. To get a better balance, find a fixed point and gaze at it, without blinking.

In the beginning, as a transitory phase, you can hold your ankle instead of your toe, but keep in mind
that the leg needs to be stretched on a horizontal line.

THE THIRD STAGE

This stage takes places during a slow, and complete exhalation. Holding your toe tightly, bend over on
your leg, while your vertebras unroll from the sacrum to the upper part. Keep your head up as much
as possible.

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THE FINAL POSITION
Stay still in this position, breathing deeply ten times. These exhalations will be thoracic, as the
abdominal musculature remains contracted in order to stay in the pose.

It is notable the fact that the forehead does not need to touch the knee. The chin needs to slide along
the leg, so that the spine is stretched to its maximum.

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COMING OUT OF THE ASANA
Breathe in slowly, and unroll back the vertebras, lifting first the head, and then the rest of the spine.
Come back to the starting position.

FOCUS ON THE LEFT SIDE

Perceive the intense activation of the left side of the being, as well as the activation of the energies
along the spine. Perceive also the activation of the subtle energy centre, Muladhara Chakra, in its
lunar, receptive, feminine aspect. On a secondary level, perceive also the activation of Manipura
Chakra.

THE RIGHT SIDE

THE STARTING POSITION

Stand on your feet, soles parallel, close to each other. Interiorisation and focus represent the essential
conditions in order to perform properly this asana, the more this is a balance exercise. In order to
manage and do this asana without any pain, try to distribute the weight of your body on the entire
surface of your soles.

Keep the back straight as much as possible, and try to be in touch with what is going on within your
body.

THE FIRST STAGE

Exhale, bend your right leg so that you can hold your toe with the hands. The fingers form a solid
bracelet around the toe. Place your left hand on the hip.

THE SECOND STAGE

Straighten your back while you inhale. Stretch your right leg gradually, until it is on a parallel line with
the floor.

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To get a better balance, find a fixed point and gaze at it, without blinking. In the beginning, as a
transitory phase, you can hold your ankle instead of your toe, but keep in mind that the leg needs to
be stretched on a horizontal line.

THE THIRD STAGE

This stage takes places during a slow, and complete exhalation. Holding your toe tightly, bend over on
your leg, while your vertebras unroll from the sacrum to the upper part. Keep your head up as much
as possible.

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THE FINAL POSITION
Stay still in this position, breathing deeply ten times. These exhalations will be thoracic, as the
abdominal musculature remains contracted in order to stay in the pose.

It is notable the fact that the forehead does not need to touch the knee. The chin needs to slide along
the leg, so that the spine is stretched to its maximum.

COMING OUT OF THE ASANA

Breathe in slowly, and unroll back the vertebras, lifting first the head, and then the rest of the spine.
Come back to the starting position.

FOCUS ON THE RIGHT SIDE

Perceive the intense activation of the right side of the being, as well as the activation of the energies
along the spine. Perceive also the activation of the subtle energy centre, Muladhara Chakra, in its
solar, emissive, and masculine. On a secondary level, perceive also the activation of Manipura Chakra.

BENEFICIAL EFFECTS
Because the asana itself is a balance exercise, it helps obtaining a greater awareness on the entire
body in all postures. Uttitha Janushirshasana favours concentration and improves reflexes.

The equilibrium exercises act on the cerebellum, an essential organ in balance but also for the fine
coordination and the correct adjustment of the muscular tonus.

The legs benefit greatly from the practice of Uttitha Janushirshasana. The tendons and muscles are
tones and they preserve their suppleness.

The spine is activated, which leads to the elimination of a great number of health problems, whose
cause is the unsatisfactory circulation of the energy through the area.

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This asana brings a great vitality and it eliminates tiredness. It also brings a state of inner firmness.

POSSIBLE ERRORS

 Holding the leg or several toes instead of one toe

 Not rolling the vertebras of the spine from the sacral area upwards
 Placing the forehead on the knee, instead of sliding the chin along the leg
 Pulling the leg towards the chin

CONTRAINDICATIONS
There are no contraindications to this asana; any person capable of doing it can approach this asana
without any problem.

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   V A S I S H T A S A N A

As we name our streets and boulevards after our great

personalities in order to honor them, the same the yoghis would
name certain asanas after some great masters, in order to
perpetuate their memory.

Thus, Ardha-Matsyendrasana bears the name of the great Rishi Matsyendra, and Vasishtasana the
name of the great sage Vasishta.

HOW TO DO THIS ASANA

Although little known, this asana deserves regular practice, as it sets in motion and fortifies strategic
muscular groups which are not in the least worked out by other classical postures.

Learning this asana is easy, and its practice requires little time.

THE LEFT SIDE

Sit on the floor, legs straight in front of you. Bend over slightly to the right side, placing the right hand
on the floor, on the same line with the hips, and then rotate your legs so that you support your weight
on the right hand and on the right leg and hip. Place the left hand on the left hip.

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Stretch the muscles of the back and of the trunk to lift the body from the floor. You must be careful so
as to form a straight line with your body, just as a sentinel giving the honors. The body is now in
contact with the floor only with the right hand and sole.

The legs need to stay one on top of the other, under no circumstances support your weight on a hand
and both soles, just on one hand and the corresponding sole. Also do not stretch the soles like a ballet
dancer, keep them on a perpendicular line on the line of the shin.

If you stretch your soles like a ballet dancer, you will see that you cannot keep your balance and the
straight line of the entire body.

Inhale and describe a semicircle with the left arm so that we bring it along the body. Stand still in this
pose for 10-20 breaths.

Keep the left arm in the position described above, and then lift your left leg, without allowing your
body to bend.

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Control the correctness of the alignment to see if the hips do not go too much towards the floor. The
body needs to be perfectly aligned, without forming any broken lines.

After making sure that you are in the correct position, close your eyes and turn inwards. If you have a
difficult time preserving your balance, keep your eyes open. In this case, look straight ahead.

Stay in this asana for as long as possible, then come back.

After perceiving its effects, do the asana on the opposite side.

FOCUS ON THE LEFT SIDE

 Perceive the intense energy of the left arm and leg

 Perceive the intense flux of energy through the spine
 Perceive the activation of the subtle center of force
 Manipura Chakra in its lunar, receptive, feminine aspect

THE RIGHT SIDE

Sit on the floor, legs straight in front of you. Bend over slightly to the left side, placing the left hand on
the floor, on the same line with the hips, and then rotate your legs so that you support your weight on
the left hand and on the left leg and hip. Place the right hand on the right hip.

Stretch the muscles of the back and of the trunk to lift the body from the floor. You must be careful so
as to form a straight line with your body, just as a sentinel giving the honors. The body is now in
contact with the floor only with the left hand and sole.

The legs need to stay one on top of the other, under no circumstances support your weight on a hand
and both soles, just on one hand and the corresponding sole. Also do not stretch the soles like a ballet
dancer, keep them on a perpendicular line on the line of the shin.

If you stretch your soles like a ballet dancer, you will see that you cannot keep your balance and the
straight line of the entire body.

Inhale and describe a semicircle with the right arm so that we bring it along the body. Stand still in
this pose for 10-20 breaths.

Keep the right arm in the position described above, and then lift your right leg, without allowing your

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body to bend.

Control the correctness of the alignment to see if the hips do not go too much towards the floor. The
body needs to be perfectly aligned, without forming any broken lines.

After making sure that you are in the correct position, close your eyes and turn inwards. If you have a
difficult time preserving your balance, keep your eyes open. In this case, look straight ahead.

Stay in this asana for as long as possible, and then come back.

Perceive the beneficial effects of Vasishtasana.

FOCUS ON THE RIGHT SIDE

 Perceive the intense energy of the right arm and leg

 Perceive the intense flux of energy through the spine
 Perceive the activation of the subtle center of force
 Manipura Chakra in its solar, emissive, masculine aspect

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   V A S I S H T A S A N A

PART 2
POSSIBLE ERRORS
During this asana the following errors might occur:
1. Bending the body;
2. Not keeping the immobility;
3. Stretching the soles.

CONTRAINDICATIONS
There are no contraindications to this pose.

THE PLACE IN THE SERIES OF ASANAS

Vasishtasana can be integrated in the series of warming up techniques, before the Sun Salutation, or
as an independent asana, after Ardha-Matsynedrasana.

BENEFICIAL EFFECTS
THE MUSCLES
The main effects of this asana will be perceived on the level of
the musculature.

THE HIPS AND THE PELVIC AREA

This asana sets in motion a lot of muscles that are rarely used, not only in yoga, but also in sports and
gymnastics.

The back musculature is especially strengthened and worked out, as the oblique muscles of the
abdominal musculature, which represents an important aspect in the light of pranayama exercises.

The muscles from the area oriented towards the floor are most worked out, which allows a better rib
respiration.

This pose forces the practitioner to perform the yogic breath with controlled abdominal muscles, whose
advantages it grants completely.

It is enough to focus on the way you breathe in the final pose of this asana in order to feel exactly how
the breathing with controlled abdominal muscles should be done.

Consequently, this pranayama technique will be a lot easier to be performed afterwards.

THE SHOULDERS

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The musculature of the shoulders is harmoniously strengthened.

THE SPINE MUSCLES

From this set of muscles, those placed obliquely as reported to the spine are mainly fortified. The
musculature of the spine is highly energized in this position.

THE SPINE
The stretch of some important muscular groups in a less ordinary attitude has as effect the correction
of the various static defects of the spine. The state of the entire spine depends on the status of its
muscles and ligaments.

Precisely the muscles and ligaments, which are supposed to sustain and straighten the spine are
becoming deformed. These props are correctly stretched through this pose.

The spine should always be as straight and as aligned as it is when doing Vasishtasana.

THE WRISTS
This pose strengthens and restores the wrists’ suppleness.

THE NERVOUS SYSTEM

The main beneficiary of this asana is the double sympathetic chain placed along the spine, on one side
and the other.

As the muscles of the spine are very much active in this asana, they cause a flow of blood towards the
nervous vital centers.

The supplemental advantage of this exercise is its action on the entire sympathetic chain, and not only
on one portion of it.

The improved blood flow of the vertebral musculature increases also the circulation of the blood
through the sanguine vessels that feed the spine, which has direct and favorable effects on all the
functions, not only vegetative, but also motrice and sensorial of the nervous system.

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