- Dr. Manthena Satyanarayana Raju

Dr. Vegiraju Venkata Ramaraju was born on July 2nd, 1913, at Marripudi village, in Bapatla talooq, in Guntur district. Marripudi village is a well-known place for all auspicious and sacred activities such as yagas. He is the younger son of Sri Vegiraju Kotamraju and Ademma. Sri Vegiraju Kotamraju was a staunch devotee who recite the God’s divine name all the time. Just as rising the sun kindles light, he realized – at the age of 8 years – that non-vegetarian food is not the food of humans and all humans should have compassion for all living things. He was such a humanitarian that he fought with the elderly people and made them stop eating non-vegetarian food.

He used to like learning and education a lot. At that situation, he completed his school final, got trained as a teacher in a British school and worked as a teacher, while working for the development and growth of many nearby schools. In response to his brother, Vaidyaraju Vegiraju Krishnamraju’s call, he left his teacher’s job, and took naturopathy method. At that time, he was 21 years old. Sri Krishnam Raju was an extraordinary person. He trained many youngsters in martial arts and physical exercise. He was an expert in naturopathy. When he gave speech in sanscrit in Delhi, apart from common people, he attracted Mahatma Gandhi, Vinoba Bhave, Purushottamdas Tandom, and Jamanlal Bajaj. Ramaraju was a natural doctor who got inspired from him and ran a movement in rural natural treatment, and fought against many difficult diseases. Once, the village head was in a fatal condition, and as per his brother’s instruction, he attended the case. The village head was laid down in a hut. Ramraju has checked the patient, rubbed the stomach, took him inside, did enema, cleaned his rectum and gave him a bath. In an hour, the village head became normal by talking to others and drinking milk. The villagers thought that the head would die in an hour, but were surprised to know that he got recovered. The villagers started treating Ramaraju as a Balayogi, and the news spread that ‘he doesn’t eat anything except fruit and he gave life to the village head’. People flooded to see him. He was so simple a man that he revealed to them that, ‘this is neither mantra or tantra. I eat uncooked food. I cleaned his rectum through the nature’s cure method’.

In those days, when cholera epidemic would spread in villages, people would leave the corpses as they are and would flee the villages. Ramaraju would encourage youngsters to dig big pits so that the corpses were buried. Even the Britishers would be surprised to see the incident.

Ramaraju garu would take uncooked food i.e., raw and natural food and visited so many famous people by riding bicycle for around 3800 miles (6000 kilometers). Among them, visiting mahtma Gandhi was an important incident. On that day, Gandhiji’s visiting hours are over. Gandhiji didn’t allow anyone to see him. Then, Ramaraju garu sent him a small note. Gandhiji read the note and invited him inside, and asked, ‘you are a youngster. Why are you eating raw vegetables?’ Then he said, ‘this is my brother’s instruction. We are making an experiment to tell people that natural food has so much strength’. Then Gandhiji complimented him by saying, ‘Beta, tum achha kaam kar rahe ho! Math Chodo!’ and recited a poem. In Ramaraju’s photographic memory, the poem was imprinted. The poem was: Nantaham kamayo rajyam, na swargan na punarbhaavam – kamayo dukhataptaanaam, paninam aarthi nashanam” It means, “I don’t want kingdom, I don’t want heaven. Neither do I need rebirth. What all I need is the strength to rectify the problems of people who suffer’. Ramaraju garu did not forget these sentences till now, and he made his life’s ambition to give people free treatment and food. In this way, he ate uncooked food for 7 years – from 1936 to 1942 and spread its importance to the world.

His brother established naturopathy ashrams in Bapatla and Nakirekal forest. There are strange experiences in maintaining these ashrams. At that time, he told two things: 1. Hunger is a lie 2. Fatigue is a terrible lie. He said that this is a testimony told 50 years ago. When one aboriginal man (girijan) was suffering from vomiting, his relatives brought him to the ashram. He was not able to talk. He was not moving – body dried up. Ramaraju garu started treatment. On one night, when there was a commotion from his hut, Ramaraju garu and a servant went there immediately. They feared that a bear might have took the girijan away. But, when looked in the light of the lamps, he was lying on the cot. They tried to speak to him. He could hardly move his eyes, but did not respond. When they looked in the morning, they could find a 7 feet cobra. He couldn’t tell anything despite asking. After 7-8 days, when he got recovered, he revealed that on that day, he himself killed the snake but then fell down again. Ramaraju garu has thought about the incident in different ways and determined that fatigue and hunger are mental and imaginary. With such experiences he campaigned about nature cure methods in villages between 1936 to 1946 in the Bapatla area.

In 1946, his brother Krishnamraju garu started naturopathy clinic in Bhimavaram in West Godavari district, and asked him to be a doctor there. He took the responsibility of maintaining it and gained many experienced and shared them we others. Many famous people got trained from him. From cine celebrities L.V. Prasad to Bajaz family members, there are many people. He gave his younger son, his brother’s name, and gave him 5 and half years of nature cure training and gave the responsibilities of the ashram and now, at the age of 89 years, he is still conducting yoga camps, and trained 1200 of revenue staff and 140 of P.E.Ts. He also treats patients from other states such as Tamil Nadu, Karnataka, and Orissa and conducts many yoga, naturopathic camps. Conducting such activities at the age of 89 years, is really a feat and only he can do it. There is no exaggeration in it.

Many people asked him to put his experiences into a book, he said, ‘a book can be a guide, but cannot take us to the goal. If people learn from the book, and do treatment and experience the consequences in a wrong way, then the subject will be affected’. But, when friends and family members insisted him, he wrote some books, sharing his experiences along with some basics like ‘what is the source for nature? How to use them’. He is completely against to propaganda. When papers, TV, radio people ask him for campaigning, he would say that he just wants the approval of people and not the propaganda. He is such a simple person! This great man, who has profound knowledge in naturopathy, said about himself, which sounds so astonishing, ‘In 5-6 years, when I started naturopathic treatment, I thought I had learnt everything, now there is nothing to learn and whatever I tell, that will be final. After 15 years of experiences, I thought there is some more to learn in it. After 20 more years of experiences, I realized that there is yet to learn more. After 60 years of medical experience, I have realized that I know nothing about it’. From this, we can learn how unique a person he is and how simple he is. In 1987, when he was felicitated by Sri Malayala swami in erpedu, in Chittor dstrict and named as ‘yogacharya’, he was aptly complimented by the swami, ‘we didn’t have enough understanding about religion and yoga, but when they learnt yoga from Ramaraju garu, and listened to his speeches, we learnt a lot. The way he imbibed medical knowledge in religion tells his understanding over the subject’.

In 1936, Louis Kuhne’s (of Germany) book on the topic of water therapy, translated by Sri Dronamraju Satyanarayana was in a spoiled state, Ramaraju garu wrote it as a 1000 pages book, and gave it to his brother. It is said that, then his brother got very much interested in nature treatment. Even till date, he not only takes care of the ashram responsibilities, but he washes his clothes, cleans his own dishes, carries his luggage during journeys. These things reveal his understanding over physical exercise in his daily life. There are innumerable spectacles he did in the field of naturopathy. When patients are brought to him after complete scientific treatment and confirmation of the disease and there almost no chances of survival of the patients, he could make them live 20-30 more years. The central government gave him grant to do research on diseases – provided one lakh rupees per year, from 1980-1983, 1985-1990, 1992-1995. He appointed an MBBS doctor as employee and established a laboratory and did research with complete scientific knowledge. He is such an ancient, modern doctor! Whatever he was asked, at any time, he would give answers without any irritation or gap. He always would sit under a tree near the poor diseased people, rather than a special ward. According to his opinion, despite the patient’s social status, a patient is a patient.

He cured thousands of patients, explained people the naturopathic concepts in a very simple way. He dedicated all his life in discovering naturopathic methods. What he thinks, he speaks; and what he speaks, he implements. When I joined their ashram, he had so much love and compassion for me and gave me clear understanding of the subject and made me completely healthy. He changed my life path and motivated me to be a useful doctor for the society, and ignited my desire to be service oriented. I revere him as my teacher, who is almost equal to Dhanvanthari and a yoga teacher. To him, I am dedicating this book with utmost reverence. On this occasion, I salute him from the deepest of my heart.

When God wants to help the mankind, he creates some people as a guidance to all the people. When I see Satyanarayana Raju, I feel the same. His heart, word and action are same. He lives for the sake of others, and with this goal, he is working hard throughout his life. Dr. Raju is so dear to me. He is like my son.

I have an understanding for naturopathy for two decades. I have observed that Satyanarayana Raju has been making thousands of people healthier through this method. As I am aware that asanas are so beneficial to health, two years ago, I requested Satyanarayana Raju to write a book on asanas. Why I asked only him, because, I have observed that the way he is explaining the method of doing asanas is so perfect, scientific and effective. If this knowledge reaches all homes, then everyone can get physical and mental health at home. My desire is now fulfilled after I see this book, ‘Asanalu – Arogyaniki Shasanalu’.

After I have read this book, I felt amazing the way asanas were explained with his self-experience and in a scientific way, why rest needs to be taken between asanas, difference between exercise and asanas. This book is very much useful to all the health-loving people. If anyone reads it once, they will certainly prefer to start practicing them. There is no doubt in it.

The human beings in the present world are happy with the physical well-being, but they are facing many mental problems every day, and as a result, getting ill health and unrest. For all such problems, the only solution is ‘Asanalu – Arogyaniki Shasanalu’ . So, all health-loving people can utilize this opportunity well. That is my intention.

On this occasion, I heart fully congratulate Satyanarayana Raju garu, who is selflessly committed to people’s healthcare, who has carved his life for this sacred ambition and who is working towards this goal without expecting anything. I wish more such health-related books would be published by him.

C.H.V.P. Murthiraju,

Freedom Fighter,

Gandhina

My heart-felt greetings to all my dear health-lovers!

From my childhood, my chest was like pressed, and my heart looked like pushed out (just as heart patients have). Till the age of 18 years, I could not grow beyong 5 feet. My observed these changes in me and sent me to Kakinada, for naturopathic medical treatment to Dr. V.V. Ramaraju in 1985. Dr. Ramaraju garu has taught me asanas, and made me implement food principles. After practicing them for 5-6 years, my height increased to another 5 inches more and my chest has become broader. Since then, I have developed special interest on on asanas and food principles, and started learning about them with more keen interest. I also helped others learn asanas, who asked me to teach them. From 1994, I started classes for asanas and giving training. For those who are following naturopathy, I was teaching food principles and asanas. In this way, my experiences have broadened in this aspect.

If we look at the way asanas are being taught these days, they are like doing exercises. The postures that they know – around 20-30 types, they are doing one after the other. They are not giving the understanding about the difference between asanas and exercises, how long should we remain in the asana posture, what to do after asana posture is withdrawn, how should be the mental state during asana etc. Whatever book we see, they comprise so many asana posture pictures, different slokas, and difficult language. For those who do not know what asanas are, these many postures are frightening them. They will be discouraged that such difficult postures are not possible for us. So, they get a sort of fear and there will be antipathy for doing asanas. They get a strong feeling that their body won’t be fit for these asanas. Because of this reason, many people are going away from asanas. To solve this problem, I have explained the 15 most important asanas, explaining in simple language. Despite being obese, whose back and legs have become rigid, can do these asanas in a simple way. To explains all the doubts that the person who does the asanas this book "Asanalu - Arogyaniki shasanalu" is written.

Obese people think that they are not fit for asanas. In fact, obese people themselves get more benefits from asanas. A special posture is given for the obese people, and it is explained the benefits that – bending at what level can give what kind of benefits. Special asanas are provided for neck pains, back pains and sciatica pain. The benefits that people cannot get in other exercises, walking, or other physical exercise, they can get only through asanas, without getting tired, and sitting at one place. This is clearly explained in the book.

After reading this book, I hope you would get complete understanding about asanas, practice them and make them as part of your daily routine. I wish you prove me right...

Peoples Lovingly,

Manthena Satyannarayana Raju

Wring a book is a gigantic task, that too, when it is connected to health, it is more gigantic. It needs a lot of capacity and one should get all support and help. Moreover, I planned to complete four health-related books in one month (1-5-2001 to 31-5-2001). I cannot forget the continuous support, effort, help of some good-hearted people, which helped my intention be converted into reality. My heart-felt thanks to Sri Gokaraju Gangaraju (M.D. Laila group of Companies, VJW) who supported my intension to give the people a healthy way of life. He created a beautiful cottage for us on the banks of river Krishna in Vijayawada, in a beautiful garden, in pleasant atmosphere, protecting us from hot, scorching summer, just to ensure that the task of writing the book is to continue without any obstacles. He himself used to check all the facilities we needed so that for one month, the task is not disturbed.

To renowned freedom fighter, Gandhian, Sri C. H. V. P. MurthiRaju garu, who has been giving a piece of good advice in my life, every minute; who encouraged me to write a book on asanas; and who wrote the foreword for this book:

To Sri Turumella Koteshwar Rao, who did the proof reading himself efficiently, and to Chi. Vakada Durga Prasad, who co-worked with me in creating the fair copies of the book.

To the printing press management and the staff, especially to Sri Shivajiraju garu, who helped in publishing this book in such a short time, who took this task as their own.

To all the health lovers, who practiced these asanas, procured health and who provided their experiences through letters and over phone when asked, my heart-felt thanks.

Manthena Satyanarayana Raju

• Body should be firm and comfortable - Know that that is asana
• You can procure health with asanas - you will get co-ordination between mind and the body.
• All the stored waste will be cleaned - Eficiency of glands will be improved.
• If there is co-ordination between organs - Life energy will be properly utilized
• With asanas, the mind will be awakened - Body will become healthy

If the body is comfortable and unstirred, then it is called asana. People think that doing asanas is like physical exercise. Just as physical exercise affect the body, asanas also affect the body. But, asanas are not done only with the body. Every human is a combination of mind, body and consciousness. Human’s form is the mixture of these three things. The purpose of asanas is to make these three co-ordinate will so that we can achieve the equilibrium. If asanas are to be done only with the body, then we can practise asanas while thinking domestic issues or office issues or other things. But, to practice asanas, the mind should be completely focussed on the body. No other things should come into the mind. We have to concentrate only things such as on the mental state, how the breath is running, and how muscles are working. Only at that time, it indicates that we have practised a asana perfectly well. When we do physical exercise, there is no need to focus the mind. That’s why it’s purpose is a bit limited to the body.

If a man is mentally and physically unhealthy, he cannot do anything in life actively. He cannot achieve anything in life. When he is mentally and physically healthy, then only he can do things energetically and efficiently. Then only, we can be healthy and we can achieve spiritual progress. It is realized by our ancient people thousands of years ago. That’s why, they have invented asanas and achieved good results by following them. In the olden days, medicines were not discovered. So, to be healthy without any diseases, they used to think how they can utilize the energy that is lying inside the body. That’s why, they could invent different techniques to make the body healthy. They are giving good results even today. All modern methods are discovered only recently and are told with less experience. But, asanas have been under research for thousands of years, and are designed in a systematic way, to provide physical, mental health and for spiritual progress. Though in terms of thinking, there is a lot of difference in thinking between the ancient human and the modern man, but the need for asanas is same. These asanas provide health to the body and enable us to achieve higher consciousness. But, forget about reaching the higher consciousness state, we have to first overcome our physical and mental diseases, pains and miseries. and mental problems. Achieving spiritual heights is secondary. Practicing asanas is primarily to overcome these physical and mental problems. Asanas help all the screws of the body so flexible. They provide energy to the muscles and make sure that the blood circulation is done to all the organs properly. They discharge all the toxins and poisons from the body which have been stored for a long time. They provide good massage to all the limbs. They create good co-ordination between the body and mind and provides rest to the mind. The mind and the body cannot be separated. Whenever we can achieve complete physical health, then, we can get good changes in the mind.

To have stress in the mind and to be weak physically – both these things cause many diseases. The body is so wonderful that it can cure itself. It can cure diseases with its natural energy. This is called the immunity of the body. When impurities are piled up in the body, there is an opportunity for bacteria and poisons to increase in the body. Through asanas, the impurities in the body will be discharged out. When the important organs such as heart, lungs, kidneys are not working well, we will face some diseases. Asanas help the organs work efficiently and energetically. When the nerves also do not work well, we face many inconveniences. Asanas strengthen the nerves and makes the nerves free of any pressure and sends signals to the organs. Asanas save us from extreme mental pressures, which are the root cause of our diseases.

In our body, there are glands which release endocrine hormones. These hormones regulate the functioning of different organs of the body. Some hormones influence the mind as well. Similarly, according to the mental fluctuations, the functioning of these glands happen. For example, the hormone adrenaline is released more into blood when we feel anger, fear or anxiety. Because of this, heart beats fast, the breathing increases, the muscles contract and undergo tension. In the same way, when we are to be saved, the adrenaline is pumped more into the blood and creates reactions in the body so that we are saved. For example, when we are walking on the road absent-mindedly, and a lorry is coming fast from the opposite direction, we jump to the side unexpectedly. This action is caused by adrenaline. When children are growing, releasing of thyroid hormones causes growth. Hormones are required almost for every activity such as releasing of ovaries in women, and to become pregnant etc. These influence of hormones is in many ways in the body, not limited to a small number. The hormones control that which organ to work at what pace. For our health to be well and the body to function properly, all hormones that are released from the endocrine gland are to be released in the optimum quantity at the right time into the blood. If this doesn’t happen, many changes happen in the bod and many mind related changes occur. Asanas control the fluctuations in the functioning of these endocrine glands. This is one of the primary benefits that are caused due to asanasa. The primary reason for endocrine glands do not work well is that: we give more strain to the body, not using the body properly and mental pressures. Because of them, the signals of the nerves don’t reach the glands well, and the oxygen-rich blood is not supplied surplus. That’s why, there will be a change in their functionality. Asanas solve these problems and gradually ensure that they work well. When each organ in the body co-operates with one another, health is possible. If this co-ordination is lacking, then, the body efficiency will be reduced. That’s why, health will be affected. With asanas, co-ordination happens to all the organs.

Around our body, there is one energy circle which is not visible to the eye. This is called energy armour. In yoga, this is called ‘pranamaya kosha’. This energy armour has been discussed thousands of years ago, and it is also proved with the proof of photographs (in kirlian photography method) by the Russian scientists. This energy will be flowing inside and outside in some paths. In yoga, these routes are called ‘nadis’. When these routes are closed or when more energy is centralized in one place, some mental and physical problems are caused. When we do asanas, the life energy flows smoothly, without any obstacles and as a result, we will be healthy.

Asanas bring changes in taking breath. Irregular and fast breathing shows mental pressure. With asanas, the breathing process happen slowly and prolonged. Asanas decrease breathing and ensure that they are long and deep, so that mental peace is established.

While we are doing asanas, the mind is active and aware. The all-wandering mind when focuses on the body, if we do asanas without mind focusing on the body, then such asanas are not considered as asanas. Though we do asana physically so perfect, when the mind is not focussed on the organs, there is no use. While doing asanas, if we focus mind on breathing, at least for some time, we will forget our miseries and pains. Though it appears a temporary thing which happens only during asanas, but it gradually brings a psychological change in the human being. The body mostly reflects what we think in side. For example, when we are angry, we move the chest and shoulders. When we are sad, the chest and shoulders look sagging. When we are tensed, the heart-beat goes fast. Our words tremble. When we are happy, the body feels so light and we don’t feel rigid. In this way, the body tells how the mind feels. Asanas makes the body and mind energetic, healthy, and removes pains and miseries, reduces all the problems that we have discussed above and carves mind and body beautifully. There is no doubt about that.

• Asana means stillness - while doing asanas, there should be a proper method
• If there is a mistake in the posture - there won't be any use
• Understand the three states - Then only do asanas

Keeping the body in a posture and then remaining in that posture in stillness, is called asana. Every asana has three states. If we complete these three states, then only the asana is said to be completed. They are: doing stage, asana stage and rest stage. We will learn about them in detail.

1. First stage – doing stage (Method of doing the asana): Every asana is to be done in a systematic way. This is called doing stage. In as systematic way, to do one asana and then preparing the body to the next stage, then only, the first stage is completed. If the body is not taken into the second stage, doing the asana in a systematic way and removing it immediately, then, there is no use. If you do asana and take it out the posture immediately, then it is not called asana. If we make different postures and then immediately if you remove them, then it is no use making any postures. For the first stage to get result, you must be still in the second stage.

2. Second stage: asana stage (to be unmoving and unstirred stage): In the asana, this is the most important stage. The body without moving should stay in the same posture as long as possible. This is called asana stage. The true result of an asana depends on the time we remain in the asana, and the state of mind during the asana. In this stage, if we are in the ideal posture, then the result will be 60-70 percent. In the first stage, if we keep the body in a posture, and not going into the second stage, if we remove the posture, then it is not called an asana. In the three stages, if we are able to complete only one stage, then it is not called asasa. It is called exercise. For example, if we think about surya namaskaras, the 12 postures are 12 asanas. Though we do 12 postures in a surya namaskara, it is not considered as an asana. Because, we do all the 12 postures – only the first stages. For the 12 types of postures, there won’t be any asana stage or rest stage. Surya namaskaras will be without the result-giving two stages. That’s why surya namaskaaras give different results from asanas. Hence, surya namaskaras are separated from the category of asanas. As there are not second and third stage, surya namaskaras are called exercises.

Majority of the people do the first stage well. They want to complete the asanas quickly and come of it quickly. Some more people sit in the asana stage and do it as an exercise, saying, 1, 2, 3, and move back and forth, by not sitting in a fixed way. If you don’t sit in the asana stage completely, or you move the posture from this side to that side, then it won’t be an asana. The asana won’t get the desired results. We will get 20-30 percent instead of 60-70 percent. In an asana, if the important stage, ‘asana stage’ is not done properly, then asanas will be equal to exercises. There won’t be any difference.

3. Third stage - Rest stage (This stage gives complete rest to the tired body): In the asana stage, if the body can stay in the same stage, without moving, for considerable time, then in the rest stage, the body gets the result that it needs. The rest stage is just rest to the body, but 30-40 percent result also comes to the body. In the rest stage, we have to sit or lie down like that and release the tiredness of the body, the change that we get in the breathing process, till it gets to the normal stage, we need to stay like that for 1-2 minutes. At this stage, the body, mind, muscles, nerves, etc. will be relaxed and get peace. After the asana stage is completed, if rest stage is not given to the body completely, if we change to another asana, then we won’t get the complete result from asanas.

Many people who do asanas don’t understand them completely. They do 40 types of asanas and are leaving but, not giving importance to asana stage and rest stage. Some people are doing this but they think they are not getting the results. Whoever does like this, won’t get any result. As people are not getting results well, they are not able to continue asanas with interest. They are dropping in the middle. People are unable to know the secret in asanas and moving towards walking, exercises, aerobics, zym etc. As a result, they are moving away from asanas.

To give complete understanding about asanas, to fill the gap, I am going to explain you 15 important asanas, while explaining the three stages well. If you do asanas in a proper way, these 15 types of asanas can give complete benefit to the body. That’s why, only a few asanas are explained in a detailed manner. If you want to get physical and mental profit from asanas, you have to complete the three states. From here, do like that for some time. You will understand what asanas are. In the later chapters, it is clearly explained about the three stages in detail. Hope you will read all, understand them properly and hope start doing asanas with good heart.

• Every body part should get blood - The efficiency of the organs should not come down
• Heart is like the hand pump - It pumps 5 litres every 5 minutes
• If the blood circulation happens well in muscles - Discharging happens well in the cells
• The muscles get enough blood - Get the facility with asanas
• Turn the path of the blood flow with asanas - The contraction of organs will be reduced

In our body, if all the organs are to do their tasks efficiently, the surplus blood needs to be supplied to them. Only when the blood supply is good, the organs will be working efficiently. Let us now understand how blood is useful to the body, its functionality, the quantity of blood that the heart supplies to the body.

The responsibilities that blood does in the body:

1. Passes oxyzen from lungs to the cells. Sends carbon dioxide released from cells to the lungs for the purpose of discharging out.

2. The food items that are digested in the small intestine (mono saccharides, amino acids, fatty acids, glycerol, vitamins) are available in the minerals form. All these are absorbed into the blood. From there, the blood distributes the food to all parts of the body.

3. Moves the waste matter released from cells to the excretory organs. After moving some waster matter to the liver, then they will be cleaned and will be ready for discharge again. The urea, uric acid, creatinine etc. which are released in protein metabolism, in this way, are again moved to the kidneys through blood, and from there, will be discharged out through urine.

4. Blood, moves enzymes and hormones from the place they are released to the organs where they are required.

5. The while blood cells in the blood would kill the bacteria which enters the blood, It creates antibodies and anti-toxins and increases immunity of the body so that it can destroy the bacteria that enters the body.

6. In case of any injury, the thickening quality of the blood stops bleeding so that we won’t lose much blood.

7. Maintains the body temperature. When the body heat increases, it evaporates the heat and sends it out in the form of sweat. If the outside temperature is very low, to protects the body temperature the blood vessels that are to the skin-side get contracted and don’t let the heat go out and protects the heat.

In our body, the heart distributes blood to all parts. If we compare the heart with a hand pump, just as we press the pump rod, the water comes out, every time the heart beats, some blood comes to the blood vessels. In this way, the human’s heart beats 70-72 times. Every time the heart beats the blood will be pumped out from the heart 60-70 milli litres. In this way, for every minute, the heart pumps 4.5 to 5 litres of blood to the body. Even if we don’t do any work and sit at rest, the body pumps this much of blood every minute to the body. When we work harder or do some exercises, or think a lot, the 5 litre amount of blood the heart pumps to the bod is not sufficient. When we make more effort, more energy is getting spent on those areas, where work is being done. As energy is spent, those body parts need more oxygen. To supply more oxygen, the lungs and heart to work more. In such time, the heart responds fast and strong. Because of this, it can pump more blood to these parts. In this way, the blood pumped from the heart, is reached more to the organs which work hard and which need more blood. For the organs which arat rest, the blood is supplied according to their requirement. Moreover, more blood is pumped to the important body parts, such as heart muscles, lungs, brain, kidneys, liver. The least amount of blood is pumped to the muscles which are attached to the bones.

For those who do hard work, generally, all muscles work. For those who work in offices sitting for hours, and those who do not do any physical wor at all, they don’t need to use all their muscles. Only when the muscles are used, blood circulation happens in them. Because, when the muscles are at rest, some capillaries in them (minutes blood vessels) are complexly closed and only some capillaries are working. Some are opening and some are closing. Not all are open and circulate blood. One 3 milli litres of blood flows into every 100 gram muscle which is at rest. If the muscles works more, the blood flows upto 30 milli litres. When the muscle works, the requirement of blood is more that’s why many will be opened. Only when the blood circulation is more, the discharging happens more. The carbon dioxide released in the cells will reach the lungs. That’s why, when we give work to the muscles, will work well and they are healthy. Now, we will see how asanas help the blood circulation in the muscles. When we do asanas, the muscles in the body work for some time and then come to the normal stage. Like this, in each asana, the muscles of one part of the body will be functioning. Let us see how blood is pumped to those muscles.

For example, if we observe our fist, the front musles contract and the size of the hands looks small. The reason for this is, the veins in the muscles i.e., the blood vessels that carry blood from hand to the heart are pressure. Because of this, the blood in them flows fast towards the heart. Similarly, if you clench the hand for some time, it looks like the size is increases and bulged. Let us see the reason. When we clench, though the blood vessels in the muscles contract for some time, they expand gradually. Because, the blood coming to the hand from the heart, stops there, and hence pressure will be high in the blood vessels. When pressure is increased, the capillaries (hair-thin blood vessels) in the muscles open up. When we flinch our muscles, some energy gets spent. So, more blood is needed for those body parts. So, more blood tries to reach those parts. At this time, if we open the fist, all the blood coming from the top, flows fast into the blood vessels of the muscles. As a result, the hand size looks increased. More blood comes and stores in the blood vessels than regular. As capillaries are open breathing happens more in the cells and more carbon dioxide is released. If muscles are clinched open, more blood is pumped to muscles.

When we do asanas, apart from the muscles, in each asana, there is pressure on the organs in each body part. Wherever there is pressure and is pressed, the organs of the area are tightened in the asana, some blood circulation decreases. That’s why, we feel pain and inconvenience. When we come to the normal position after asana, more blood is flown to the area. In this way, we can pump more blood from heart to all the areas. Every day, if we can pump more blood to each area of the body at least once, then the efficiency of each body part will be increased. The waste matter produced in the cells will be discharged without getting stored up. Because of asanas, as the blood is supplied to all body parts, the bad blood will also reach the heart without any obstacles. Because of this, the efficiency of the heart increases. There is no need for the heart to work under pressure. In this way, if we do asanas every day, we can keep the heart healthy. Without affecting the heart, we can pump blood to all the body parts.

• Why attracted to exercises? – More benefits are with asanas.
• If lactic acid increases in the blood – More carbon dioxide is released.
• Deep breathing runs in the asanas – the needs of the cells are fulfilled by oxygen.
• During exercise, we sweat more – The water percentage in the blood decreases.
• A lot of benefits with asanas – No more work strain to the heart
• If you concentrate more on the breaths, the mind cools down – The body gets sufficient rest

In the current society, people are well aware of exercises, but are less aware of asanas. One of the many reasons of loss of popularity is that there are not many teachers of asanas. The second reason is, whoever has the knowledge of asanas do not have an intention to teach them to others. We can clearly see western influence in every aspect of our life. They give more importance to exercises, so we are also going in their path, and doctors are also suggesting exercises, there are more training centres (zyms) for teaching exercises, and for many other reasons, people are giving importance to exercises only. Whoever have learned about asanas have an opinion that, ‘There is nothing special in asanas. In asanas, there won’t be much physical exercise in doing asanas. But, in workouts, all the body moves, you will get tired, you will get sweat, and as a result, it gives more benefits’. In fact, there are more benefits to the body if we do asanas compared to work out or physical exercise. The body and the mind get more peace. To know the difference between aasanas and physical exercise, if we learn about the changes that happen during asanas and during exercises respectively. Then, we can know which is more useful.

Changes in breathing during exercises: According to the quantity the oxygen is needed to the body, both the respiration system and the blood circulation system respond. When the body is at rest, respiration happens deep and minimum. When we work, respiration increases. When we do physical exercise, according to the amount of work, our respiration rate increases. Generally, lungs take 6-8 litres of air inside. If the body has worked more, we can take 50-100 litres of water. When we take rest, we use 250 ml to 350 ml of oxygen per minute. At the same time, if we work, we will need 4500-5000 milli litres. When we do physical exercise, more energy is spent, and as a result, the body needs more oxygen. When we are taking rest, from every litre of blood, we take 60-80 ml of oxygen. When we do exercise, we need 120 ml of oxygen. When we do exercise, due to decrease of oxygen and increase of carbon dioxide, the more oxygen available in the blood enters the cells. Another reason for lungs to take more air is: releasing of more lactic acid in the cells. When we do exercise, the muscles work with more energy. In such a case, they use the stored glucose. When energy is released from the glucose cells, more lactic acid is released into the blood. For every 10-20 ml of the lactic acid, which is 10-20 ml increases to 100-200 ml. In this way, due to this more lactic acid entered into the blood, more carbon dioxide is released. When there is more carbon dioxide, to send it out, we need more oxygen. So, the lungs respond and will give more oxygen to the cells, and as a process, respiration increases more. When this oxygen, which the lungs provide after working hard, is enough to send the carbon dioxide, but it is not sufficient to check the needs of the cells. In this way, as the energy is spent due to physical exercise, the body gets fatigue and tiredness.

Chnage in respiration due to asanas: When we do asanas, the speed of the respiration doesn’t happen or the lungs don’t need to give more oxygen. Because, when we do exercise, the muscles work beyond their energy; but, when we do asanas, there is no need to get strained more. In asanas, when the muscles work, the energy in the muscles is spent. But, lactic acid doesn’t release more or carbon dioxide doesn’t release more. While in asanas, respiration happens very slowly. When we come out of the asana, deep breaths happen in a small number. If we take deep breaths, more oxygen is supplied to the oxygen cells. Till we go from one asana to the other, the deep breaths are running. Normally, for every breath, if we take 300-500 ml of air, after removing asana, in the next deep breaths, for every breath, 1000-1100 ml of air is taken inside. That’s why, we can take more oxygen through deep breathing without giving strain to lungs. In exercises, the more oxygen accumulated for the cell needs is not used, whereas the oxygen taken through asanas is completely used for cell needs.

Change in blood ciculation due to exercise: We have seen that when we do exercise, more oxygen is needed to the cells. Normally, every 1 litre blood pumps 200 ml of oxygen. When we do exercise, per minute, 4-5 litres of oxygen is needed. In such a case, to carry this amount of oxygen, we need more blood. To pump more blood, the heart needs to work more. That’s why, when we do exercise, the heart rate increases from 70 to 150 and more. Moreover, the blood releases every time the heart beats, increases from 70 ml to 200 ml. It means, normally if the heart pumps 4.5 – 5 litres of blood per minutes, during exercises, the blood needs to be pumped 10 times more. If we use 100 ml more oxygen than normal per every minute, the blood quantity will increase to 800-1000 ml of oxygen than normal per minute. During such situations when we need to pump more blood, the red blood cells are released into blood from the areas where blood is stored more. As sweat goes outside, the water percent in the blood decreases. Because of this, the blood thickens. Only after all these changes happen, the blood gains the energy to carry more oxygen and pumps oxygen to the cells. According to this, we can understand the difference between working of the heart during rest and while doing exercise. When we do exercise, for the heart, lungs to come to normal stage, it takes around 20 to 30 minutes. It will be same in those who run or who play. Once we run fast and then stop, the heart beats fast, and we breathe fast, and pant, which we all have experienced.

Change in blood ciculation due to asanas: When we do exercise, by working more, the heart pumps more blood to the muscles. In asanas, more blood is pumped to the muscles and organs without the heart being strained more. We have learnt how breathing work during exercises. As more oxygen is needed, and breaths increase and as a result, the effort of the heart also increases. During asanas, it is not needed, so, the heart doesn’t need to work more. As long as you are in the asana, the blood circulation happen slowly to some muscles and organs. Once you come out of the asana, more blood will be pumped than the normal blood pumping. Normally, the blood that is flowing in the body is pumped to all the organs through different asanas and reaches the original state. Just as in the asanas, in exercises, more blood is not supplied to the organs and muscles. In asanas, an opportunity happens where, all the body parts use the oxygen pumped by the blood. As a result, these parts get more energy and become healthy.

Changes in the mental state: When we do exercise, the body may be active and while doing exercise, we may get happiness. But, we won’t feel peaceful. While we do exercise, initially, we pay attention on the body movements. After we get habituated, we do them automatically. We do exercise, without having any relation between the mind and the body. Moreover, during exercise, the breathing happens fast. When the breathing runs fast, the mind wavers and we lose mental peace.

Asanas give as much benefit to the mind as to the body. As long as we do asanas, if we concentrate the mind on the body parts, in rest period, on breathing, the mind will be peaceful and without any thoughts. In asanas, deep breathing happens. With deep breathing, as more oxygen is supplied to the mind, the life energy will be in order and the mind becomes peaceful. When all asanas are completed, we do shavasana and be in a rest mode. With this, all the muscles in the body become relaxed and the mind doesn’t have any task, it takes complete rest. When the mind gets complete rest, the mind also gets peace. That’s why, after doing yogasanas, we feel great amount of energy to the mind and the body. We cannot get this kind of benefit from any kind of physical exercise.

• Don't have any doubts about air - Leave it to the body!
• You will get enough air in asanas - Don't make an effort to inhale
• Focus the mind on the asana - Leave about breathing to the body

While doing asanas, people have so many doubts about how to inhale and exhale in an asana, are we taking the breath properly etc. Those who are practicing asanas, are not getting this explanation. They are doing asanas with many doubts. When entering the asana, either they are instructed to inhale the air or exhale it. In the asana, they are asked to hold the breath. While taking out the asana, they are again asked to inhale air or exhale it. Most of the teachers are teaching asanas like this. By doing like this, the asana state will be till we can hold the breath. It means, around 20-30 seconds, everyone can sit in the asana state without moving. Then we come out of the asana, as we need air. The best results in an asana depends on how long we sit in the asana without moving. After 10-20 seconds of doing an asana, the results start from the asana. The effect increases and increases till we the state when we decide to stop the asana and come out of it. As we hold breath during aanas, at the time of the result in the asana, we are stopping it and coming out of it as we need air. That’s why, we are not able to get the complete result. In one or two asanas, there are certain instructions for us to inhale or hold the breath in certain asanas, but, if we do every asana like this, no one can get complete benefits from asanas.

The trainers say that, ‘when the chest is moved up, we need to inhale; when the chest and back are bent forward, the air is to be exhaled; when legs or body are to be lifted up, to breath air well. When we do asana with fully focussed on it, the body itself determines how much air it needs, when to exhale, when to inhale, when to hold. Though we don’t want to inhale air, when we are lifting back and chest up, only inhaling happens. Similarly, when you bend back or push forward, the body naturally exhales air. Similarly, if we stay in the asana like that, the stomach muscles, lungs, chest muscles etc. are closed from 50-90 percent in different asanas. While we are in the asana, we cannot inhale or exhale air. According to the asana we do, the body gets the air it needs. While doing asanas, if we leave the air issue to the body, it will take care. What all we need to do is: to try to sit in the same state for more time. Now, we will understand what happens when we hold breath or when we exhale air in the asana, using some examples.

Paschimottasan means: kissing the stretched knees without bending them up. In this asana, when we bend forward to kiss the knees, while bending the back forward in the sitting position, trainers ask us to exhale complete while kissing the knees. After kissing, 10-20 seconds, keep the head to the knees. After 5-10 seconds of the head touches the knees, the nerve pain in the legs, the muscles contract in the stomach and the backbone bends completely. While we are getting this effect, we come out of the asana as don’t get enough air. We do this asana, once again, and twice again. But, in this way, the result comes to some extent, gives a break, and again the result comes like this. In this way, we don’t get good results.

Now, if we leave the issue of air and touch the head to the knees and stay there. As the chest is bent forward, the lungs are closed 80-90 percent. The 10-20% of the air fulfils the body needs, and without causing us any inconvenience, it helps us not to stop the asana. We will continue in the asana as long as the body sustains by bending the head to the knees, till the leg nerves get tired and the stomach muscles contract enough. Only if we stay like this, the muscles and nerves stretch as far as possible and take a free movement. We can stay in this position form 20-30 seconds to 1-2 minutes. When we come out of the asana, the lungs themselves will take deep breath without our efforts. If we are able to stay in the asana like this as far as we can do, we don’t need to do it another time. Since we start doing asanas, we time goes by, we have to increase the time in the asana. Otherwise, we won’t get enough results. But, we are concerned about air and remove the position immediately, then there is no use doing the asana.

That’s why, if we do any asana, we need to focus on the way the asans is done and the method, not on the air. While doing asana, we should not think that, ‘we are short of breath, I am feeling suffocated, I have to come out of this asana’. In the asana, the more you sit without moving, the better are the results. That’s why, while doing the asana, while being concerned about air, you should not lose the real benefit. Everyone has to note this as an important point to get good results in the asana.

• Be in the asana as long as you can - You will bet more benefits
• To get the good asana state - Your body should support
• First, learn the asana - then inrease the time
• How long we are in the aasan is not important - the best way is to stay stable
• The more time you are in the asana, the more joy - How many asanas is not important

Some 20-30 people will be learning under the supervision of a teacher. When they are learning it for the first time, all of them start and end the asana at the same time. This is fine when you are learning the asanas. Even after 10-20 days, we start the asana and when the person next to us takes it off, we also follow it. We do it along with others and after 1-2 months, we learn asanas and we will follow the same method at home. We remember the seconds and minutes that the teacher has taught us, we keep that in the mind and we will continue like that. Some teachers give the list of asana duration for each asana. In many asana books, they mention the duration of each asana. They also mention how many times each asana to be done in how many minutes. If we keep the time like this and do the asana in the stipulated time, we cannot get good result from the asana. The duration of the asana is not to be determined by the teacher, not people like me. It should be decided by the person who does the asana. It should depend on the body state, the asana, and our body habit. We have to decide how long we can be in an asana. The body’s decision should be our decision. Till the body permits, we should continue in the asana. This is the best way to get the good results out of an asana. Let us learn about the reasons which determine the duration for an asana.

1. According to the body status: Each man has a different body status. If the learners have enough physical activity daily, they can be in the asana in a certain way. Those who are sensitive and doesn’t do much physical activity, they remain in the asana in a different way. Those who are very thin, their asana state is in another way. So, people with different body states when sit in the asana, their bodies don’t respond in the same way. For some people, they cannot bear the pain in the asana and come out of the asana fast. For some people, the body doesn’t bend for some people, even if they are in the asana for 1-2 minutes, they won’t find any problem and the body allows them to stay in the asana. As there are many people with different body status, if we determine the same time to all, in the same time, one person will have complete problem, the other person has partial problem, and for others, the problem doesn’t start at all. But, if the body doesn’t have any problem and it doesn’t ask to come out of the asana, then coming out of the asana is a fruitless job. That’s why, one should stay in an asana till the body allows them to stay in it. That’s a good habit.

2. According to the asana: Even the same asana, people are able to perform in a different way – some can do very well, some can do it mediocre and some cannot do it well at all. If we give all the people, the same time, then, their bodies won’t respond in the same way. When the responses are different, the results will be different. If we want to get the same response and result from all of them, the only way is to be in the asana as the body permits. In the asana, one should check how one’s body supports to do a certain asana and try to be in it during that time.

3. According to the habit: When we first start doing asanas, in the first 1-2 months, the asana duration will be different. From there, if we do asanas daily, the time we can stay in the asanas, increases. For example, when you learn, for the first time, the knee-kissing asana, it would be very difficult to stay in the asana for 10-15 seconds. But, after 4 months, you can stay in 1-2 minutes in the asana. It won’t be difficult. If you practice the asana for 7-8 months, then you can stay in it for 2-3 minutes. You won’t feel any inconvenience and you are able to stay in the asana. In this way, your body will be habituated to the asana, by increasing the time. According to the habit, we can remain in the asana, as far as the body supports. In the knee-kissing asana, initially, you can be in the asana for 30 seconds, and if we continue the same time, there won’t be any good result. In asanas, according to the habit, the body increases the time. The same duration in all times and for everyone is not the correct way.

If we come to the question, ‘how long to stay in the asana’, new people who are learning, shouldn’t stay in the asana for more than 5-10 seconds. If you strain the body at a time initially, then, one may face lot of body pains and cannot move or walk for some days. If one faces such inconvenience, then, one will lose interest in asanas. That’s why, in the first one week, we just prepare the body to be in the asana without causing any strain to the muscles and nerves. From the second week, you won’t feel any pains. Since then, you can decide how long to stay in the asana, according to the support of the body and the inner changes.

After we take the position in asana, we remain in that position without moving. In this state, all the changes happen inside, such as where the pain to happen, how the muscles stretch, how the breathing stops. In this state, in the body, you will feel inconvenience – in the form of pain, heavy breathing, heavy, pinching, twisting etc. Wherever these changes are coming, it means the asana is working there. You should stay in the asana till your body is able to bear the pain. As the time increases, the pain increases and the body cannot bear it. We will feel just as to come out of the asana. Till we feel we want rest, we should be in the same asana. For some people, in the first 5-10 seconds, the body wants to stop the asana. Then, they should come out of it. You need not get disappointed, ‘the next person could stay in the asana for 30 seconds, I could only stay for 10 seconds’. Don’t compared with other people’s asanas. If the next person comes out of the asana, there is no need for you to come out of it. You have to close your eyes and to observe the inner changes with mind and to decide the asana time. It is not important how long you stay in the asana. Whatever time you stay in the asana, you should stay in it unmoved – that is important. You have to listen to your body. You should not follow someone or listen to some regarding this.

Not all curries boil in the same way. The time for each vegetable to get boiled is different. Similarly, not all bodies will be same in the same time. According to your your body state, your health, your habit, whatever time your body allows you to stay in the asana, you should stay in the state so that you can get the results. This is the great secret of asanas. Taking the asana position and coming out of it is not important. Staying in the asana is the important thing. It is also not important how many asanas you are doing. In each asana, how correct we are, is the important thing. If we want to get good result from a few asanas, it is better to stay in the same asana as long as possible. Hope you understand all these changes and do the asanas well and get good results.

• Where there is pain, there is the result - More pain seeks rest
• After you complete the asana stage - You have to stay in the rest state
• Do easy asanas first - Difficult asanas later
• Don't try to do more asanas - It is of no use.
• Observe the pain in the asana - No pain - no gain.

If the mind is not concerned about any organ, it means all organs are fine. When we eat full stomach meals with oil, ghee and spices, we feel inconvenient in the stomach. So, the attention of the mind goes on to the stomach. If the mind is focusing on the organ, it shows that something is happening there. When motions is not smooth, we feel stomach pain. Then, the mind’s focus is on the faeces intestine and stays there. Before we do the asana, mind is not focussed on no organ. After we do the asana, the mind’s attention will be on the body. When the body is in asana state, in the asana, some parts of the body are pressed, some parts are stretched, in some parts, the blood circulation decreases, in some parts, the blood circulation increases – such changes happen. When such things are happening inside, in different ways, the mind gets the attention in the form of pain, numbness, as weight, more pressure, or some inconvenience. After the asana is done, we can know that wherever these changes are felt in the body, those areas or organs are affected by the asana. We start feeling the pain increasing slightly, at the end of the asana state. When we are in an asana, if we feel pain in a certain area, then, we can know that the asana is more suitable for that particular body part. Increase of pain in the asana state is an indication of benefit. We can be in the asana till we are able to bear the pain. As long as we are in the asana state, the mind is focussed on the area where we feel pain, and observe that part. When we are observing this, the pain starts, we have to observe the stages – the pain increases a bit; it increases more; unbearable pain and we need rest. We come out of the asana and give the body rest state when we feel, ‘we cannot bear the pain and we need rest’. When we go to the rest state, the previous body pains and the organs that are no longer affected now. In some seconds, the body comes to the natural state. This is the process which happens from starting the asana till we come out of it.

When we start learning about asanas, the pains that we feel initially in the first week are different. As we are not habituated, if we walk or run for longer distances, do new exercises, initially, we face pains. Similarly, we should be concerned about the pains when we start asanas initially. When we are doing asana, we may feel the pain, having inconvenience, feeling to take out the asana, such things happen before we start the asana. So with such pains, there is no benefit in that area. After we get habituated to do asanas, till the time we do an asana completely, it takes time for us to feel unbearable pain. That’s why, we can stay in the asana for more time. The more this time increases, the more benefits we get. Some asanas, after doing for some time, if they take more time, to give the pain, we ensure that we are doing the asana completely or bending perfectly. For example, let us talk about the pashchimottaan, where we kiss the knees. Assume that in the first month, we feel a lot of pain to touch the feet without bending the knees. In such a case, we should bend there and try to stay in that asana state. In the second month, when you touch the feet with fingers – though you may not feel the pain in the asana state or the pain increases – in such a case, you push the back forward and bend to kiss the knees and stay in the asana. Now, you will feel the pain. After some days, when this bending becomes easier for the body, and there is no pain, touch the head to the knees and to stay there. When the body is habituated to this state as well and we don’t feel any pain, along with the head, we have to try to touch the chest to the thighs. For some months, this state will be useful. If we do like this for some years, we will be habituated to this state and if we don’t feel any pain in 3-4 minutes, then you will try further to reach the more perfect state of the asana or you can change to another asana. Though some easy asanas, though will be tough in the first few months, as we do them regularly, and if we don’t feel any pain at all or we don’t feel any inconvenience, if there is no further state in the asana, you can leave the asana and can try other asanas. Asanas like this will be two or three. But, most of the remaining asanas, though you are doing them life long, they will cause you complete pain in just 2-3 minutes. People in the circus, can stay for 10 minutes while touching their head and chest to the thighs. For them, when they do asanas bending forward and backward, they never feel pain. Once you gain the bending quality, only some asanas will be useful. If there are no pains, it indicates that there are no changes happening inside. If no changes are happening, it means, that asana is not of any use to the body. In this way, keeping the pain in the mind, we have to achieve the complete state of the asana step by step. When we say pain is good, one should not bend the body forcefully. It may cause other problems. No one should try like that.

Many people do asanas, but without feeling the pain. When there is no pain, there is no benefit. If you are not feeling pain in an asana, either they have made mistakes in the asana or you should not have tightened in the area, or you might have sat free. They do 30-40 asanasa a day, but in no asana, they will stay till they get complete pain. As a result, there won’t be complete pain as well. Some other people, do the asana and keep moving in the asana just as they do 1, 2, 3 in exercise. If we do like that, in the particular body part, the blood and energy won’t be focussed in one area. They will get the same result as they get in exercise, but they won’t get the results of the asanas. Some people do the same aasana 3-4 times quickly. They do the asana, before they get pain, they come out of it, they do it again, and not staying in the asana position till they feel complete pain. Doing asanas in this rounds way, like vakrasan three times, gomukhasan 4 times, paschimottasan 7-8 times, if they do multiple asanas, some people say, it is good. You don’t need to do asana for so much time. If you do it in the correct way, you can do it once and you will get the good result. If they want to do any asana again, then, they have to give complete rest, do the asana, and in the asana state, if you can stay for some time in the asana state, and then stay in the rest period for some time. But, don’t do asanas just like exercises – one round after the other, you won’t get the asana result.

These days, people are habituated not to do any physical work and pain and leading mechanical life. If we want to stay pain-free and sit happily, there is no point. The heavy pain that we get when we do exercises is not good for the body. The pain that we get when we do asanas gives benefits to the body. Observe the pain when you do each asana. When you don’t feel pain anywhere in the body, there note that you have done a mistake somewhere and check the asana again. In some asanas, instead of pain, there will be numbness, another type of pain or feeling the weight etc. You need to observe it and you have to practice that asana which gives such feeling. It doesn’t matter how many asanas we are doing a day. In each asana, how much pain you are experiencing is important.

Note: Vajrasan, Padmasan, Sukhasan, Gomukhasan etc. are used for meditation and for puja, and for sitting for a long time and to focus the mind. So, pain is not concerned with these asanas. You can stay in the asana as long as possible. These asanas give more results to the mind than to the body. That’s why we should not think that they won’t give any result as they there is no pain.

• In the asana state, we should not move - Not to think
• Focus the mind on the asana - Observe while clsogin the eyes
• Do asanas with focussed mind - Focus on the pain point
• Observe the changes while closing the eyes - If you open eyes, thoughts will submerge you

From beginning of asana to the end, staying in the asana is called asana state. The result that comes to the body because of the asana is based on the time we can stay in this asana state. After each asana is done, while we are in the asana state, the result of the asana depends on our thoughts and our mental state. In this state, if there are no thoughts and the mind is peaceful, we will get complete benefit from the asana. If the thoughts are running wild, then the results will be half. Now, let us learn how we should stay in this asana state so that we can bet the complete benefits.

While doing asanas, many people are overly focussing on others, how they are doing the asana and what duration they are able to stay in it. They spend the asana time comparing to others or thinking about others. Some other people – during the asana state – open the eyes and look at something and do various thoughts. Some more people do asanas at home, either listening to some talk or songs. Many people when doing the asanas, when they are in asanas, do gossiping, or do the asanas playfully. They say that, while doing asanas, either we should see something or listen to something, otherwise, we get bored. If we do asanas with different thoughts running on the mind, looking at something, without focus of the mind, then, it won’t get us any results. The secret of asanas is: to maintain the mind without running here and there. If we do asanas properly, then our mind will be stable for the next 2 hours and is imprisoned in the body, just as the bird in a cage. If people don’t feel this state, it means, the asana state is not good. To experience such as state, we need to learn about our role in the asana state.

1. To close eyes: As soon as we start the asana, we need to close the eyes. Despite doing any number of asanas, every time we do the asana, we have to close the eyes during the asana state. When we are coming out of the asana state, to open the eyes, and we need to close the eyes again when we enter the rest state. After we are habituated well to the asanas, once we close the eyes when we enter the asana, we continue closing the eyes, enter the rest state and will open the eyes when we come out of the rest state. We have to close the eyes if we need to focus on the mind. Doing asanas is a sacred thing. Sacred things are to be done with focussed mind, and purity of the mind. We can focus only when we close the eyes. It can stop the new thoughts. Only when we close our eyes, we know our faults. If we open our eyes, we may see others’ misstates. If we close the eyes, the mouth automatically closes itself. We can understand what is going inside. If we want to know what is happening inside, during the asana state, the eyes and mouth should be closed. These two principles, everyone should follow while doing asanas.

2. Keeping the mind still: If we do something with mind focussed on it, it is called meditation. If our mind is on something and we do something here, then, it is called absent-mindedness. Doing asanas is body meditation. If we are able to do the body meditation, the mind meditation happens. We can get more energy when we meditate in asanas. We can get the complete results. There will be mental change in us. The mind will be in meditation for 24 hours. This is yoga. To get such great state through asanas, the mind’s importance is more in the asana state. Let us see how the mind should be.

Once you enter the asana state, close the eyes and focus the mind on the pain you get in a particular area. Because of the asana we do, there are certain changes in that area. In that state, if we put our mind and think, we will know what is happening there. If we focus the mind on that area, we won’t get any other thoughts. As a result, the mind gets peace and energy. If we focus the mind on one part, body gives more energy to that part. As we focus our mind on that area, we will know when to come out of the asana. Staying in the asana depends on mind’s focus. The different results that we get at different body parts are known when we are in the asana state. By focusing on the mind and observing the asana state, and by increasing the asana time gradually, we can improve the asana results. In asanas, the body gets completeness quickly. With mind’s focus on the asanas, if we do asanas for 1-1.5 hours, we don’t feel any inconvenience or irritation. The time just passes. If you are habituated to do asanas like this, you will be waiting for the next day’s asanas. If you do asanas with mind’s focus, then you won’t feel like leaving asanas in life. If you cannot do asanas for a day, you may feel lost on that day. If you do asanas with your mind’s focus, you will lose the feeling that you are doing then for the body health. You will understand that asanas are not just about the body. If we don’t understand this, both asanas and exercises appear same, assuming both are exercises. If you think like this, it means you do not have an understanding about the asanas. If you want to know the secret of asanas, the only way is to focus the mind on the asanas.

Some may have a doubt – even if we stay in the asana state, can the mind stay without wandering? When we enter the asana state, there are changes in the body. So, the nerves carry the change to the mind. As a result, the mind observes the changes. At this time, if we open the eyes, new thoughts come and the mind wanders here and there. As we close the eyes, the mind obviously takes care of the body changes. When in the middle, if there is any absent-mindedness, we have to push the mind into the asana state. Each asana that we do like this, we have to do with eyes closed, and to get the mental and physical benefits completely. This is my request.

• If we do asanas, immediately, one after the other we will feel tired – We need to give rest in between
• Give rest after you come out of the asana – Have complete blood circulation
• After the asana is completed, deep breathing continues – Because of taking rest, we will get mental changes
• If we give rest after the asana – the mind will undergo meditative state

Many people have a doubt that – should we give rest between two asanas? If we give rest between asanas, we don’t get tired, and we don’t get sweat. Some people do one asana after the other, just to avoid rest. If they do asanas one after the other quickly, we will feel tired, get sweating. They do 30-40 asanas in an hour. This type of doing asanas is useful only to boast that I have done so many of asanas. They do like this, because they believe that the more asanas we do, the better it is for health. In fact, many people do not give rest between asanas. Let us now see how harmful if we don’t give enough rest between asanas. We will discuss the reasons to give rest in between.

First reason: When we are doing an asana, where we feel the pressure, where we feel pain or inconvenience, where the muscles pressed, there in that body part, the blood circulation either happen less or happen more. The blood that is not coming to this body part, gets store in the other adjacent organs or in the muscles. As long as we are in the asana, this process continues. When the asana is taken out, the blood stored in the neighbouring body parts enters the body parts quickly. In each asana, when we get the result for the related body part, then the result is correct. This is the mail result of the asanas. To get good result, after the asana is taken out, if we give rest, during that time, the blood flows to the blood stopped area. If we don’t give rest and do another asana, the muscles and nerves get contracted, and as a result, the blood circulation doesn’t happen well. Because of this, we don’t get the desired result from the asana. Without good result, there is no point how many asanas we do. When we are in asana, we get the results in one body part and after we come out of the asana, we get result in another body part. After the asana is taken out, if we want the result to come in another body part, it comes only during the rest period. To get complete result through the asana, we have to give complete result after the asana. If we don’t give rest, the asana effect won’t be 50-60%. This is the first reason to give rest after taking out the asana.

Second reason : In every asana, the respiration stops to some extent. During asanas, the number of breaths increases a lot. In some asanas, the breaths run on top. Because of that, we feel some shortness of breath. In some asanas, we need to contract muscles. By doing that, we feel tiredness in asanas. In some asanas, we hold the breath. In some asanas, more energy is spent. We feel inconvenient during that time. Like this, there are different reasons that come up during asanas. After such state, we will come out of the asana. After we come out of the asana, the tiredness and shortness of breath to be cleared. The number of breaths to reduce completely. Breathing should be deep and the body to come to normal stage. Once it comes to the normal stage, if you do another asana, we can stay in that asana for a longer time. If not, if we do another asana without taking enough rest, we cannot do it completely. Like this, in all asanas, we can stay only for less time. Because of this, we don’t get less result. Once we take out the asana, we have to give rest to the body till it comes to the normal state. This is the second reason.

Third reason : Once each asana is completed, deep breaths will be running. In deep breathing, the body gets more oxygen. When more oxygen enters the body, the mind gets relaxed. Just as the paper weight makes the paper not move, the mind with more oxygen stays without running here and there. We don’t get any other thoughts during this state. The mind will be peaceful like never before. Once we complete the asana, the mind’s thoughts will be like this. Generally, we spend the day with one or the other thoughts. So, these asanas help us, at leave for an hour, to stay happily and pleasantly. During the rest period, we get these results which are given by the asanas. But, if we do asanas during this rest time, the we don’t get these mind-related results. Those people don’t get the mental pleasure. Even after we spend time for 1 hour, we will be disappointed. As long as we are in the asana, we will feel the pains. Whatever asana we do, the pleasure that we get in it is available in the rest state. The very purpose of the asanas is to give pleasure to the body, joy and rest to the mind. Like this, if we give rest for some seconds, we can do as many asanas as possible. The mind don’t get tiredness. The more asanas we do, the more energy we get.

As discussed above, we can keep these three reasons and can determine rest during asanas. For every asana, the same time may not be sufficient. Once we come out of the asana, till we come out of all pain, tiredness and till the breathing comes to normal, we should be in rest period. During this time, we experience the peace. For each asana, the rest time should not be less than 1 minute. From there, according to the requirement, we can give rest 2-3 minutes. For some asanas, there must be 2-3 minutes of rest. If you don’t have problem with time, then we can increase the rest time. If we do asanas with rest, it will be like doing meditation. Such great mental experience, we can get in the rest period. It doesn’t matter how many asanas we are doing. What matters is how peacefully we are doing. How much we are sweating is not important. We have to think how much the body is relaxing.

• Close the eyes during the rest time - Know how important it is
• Focus on the breathing - Observe breathing
• Take rest between asanas - Get the profit completely

The leisure time between asanas is the rest period. Many people do such mistakes in this regard. After taking out the asana, some people look at others, or discuss with others, discuss with the teacher, or chatting with others, and things like that. Some people do asanas while listening to songs. If we do like this just after coming out of the asana, the mind doesn’t relax. When the mind and the body don’t get complete rest, the we don’t get the complete result. To get the complete result, let us see what needs to be done after coming out of the asana.

1. To close eyes: Once the asana is completed, you should stay in the asana with eyes closed, but not to open them. If we open eyes, we see someone or some new thoughts come. To take complete rest, note that we need to close the eyes. As long as we are in the rest time, we should be closing our eyes.

2. To do the rest asana: During in the asana, all the body parts will be tight. That’s why, once you come out the asana, from toes to the head, ensure that no part in the body is tight and to take rest in the sitting position or lying down. For the sitting asanas, you have to take rest while sitting and for the lying down asanas, you have to take rest while lying down. When you are in the resting asana, all the body parts should be free, and relaxed. If you relax the body like that, the blood circulation happens well. The nerves will get relaxed and gain more energy. It is very important to give rest between asanas. With this, we gain more result from the asanas.

3. To focus the mind on breathing: While you are in the resting asana, and when the body is in a free state, you have to keep your focus on breathing. We need to focus on the area, just down to the part, between the two holes of the nose. We can feel that inhaling and exhaling happen here. We need to focus our mind in this area. If we focus our mind on the breathing, no new thoughts come or at least we don’t get old thoughts. When the thoughts are running, the mind and the body cannot take rest. The cannot regain energy. To get more results from the asanas, we need to take control on the body and mind during this rest period. For that, we need to focus on breathing. The mind will be focussing on the incoming and outgoing breathing and engaged in it. Then, the mind gets peace. Like this, if we focus on the breathing in the rest time between one asana and the other.

4. To have complete peace: If we do aasana in a proper way, and in the ideal time, with mind’s focus, after we come out of the asana, deep breathing continues. Because of that, our oxygen enters deeply and addresses the body needs. After we come out of the asana, we will be extremely peaceful. If you take such deep breaths, the mind doesn’t wander and will be fixed. We will feel the thoughts less mind during the break time between two asanas. Without our desire, this asana state can be achieved. To achieve this state, if we do the above said three changes, this state remains in the whole leisure time. As people do not know about this peace, they cannot do the asanas. They do for some days and then stop them. If we get such peace without any inconvenience, then we should keep some leisure time to enjoy it. Otherwise, it is very unfortunate. The mind thinks something or the other even during sleep. Once you come out of the asana, the mind doesn’t think much. The more time the mind doesn’t have any thoughts, the body gets more energy and strength. Then, you can live with more energy. The body gets energy through asanas like this. This is the main different between exercises and asanas. We cannot get such mental joy in any other physical and workouts. So, we will use the mental peace that we will get through the rest between two asanas.

When we come out of the asana, the mind becoming peaceful and plain is like doing meditation. If we do meditation, we will get energy and capability, thinking process, happiness and health. We can get these changes without any other meditation – we can get these result only through asana meditation. I hope you will realize that asanas are the valuable activity and follow the four method way, and practice the leisure time between the asanas.

• Do asanas early in the morning - After the early morning, there won't be any vibrations
• Do asanas without eating - It is good to do asanas in the open air

Just as it is important to do a good activity, even to do asanas, you need good environment, convenient place. You should not do asanas wherever you like. You may not get good results, but you may get bad effects. To get more benefits from the asanas, we should know where to do and when to do asanas.

When to do?: Asanas are not just for good for body health but they create many mental changes. With asanas, wherever the body is, the mind will be there. To get such mental changes through asanas, the early morning is the right time. If the surrounding environment is not co-operating, the asanas are useful only for the body. There is less chance for the mental changes. Before the sun rise, the atmosphere is very peaceful. During this time, the environment will be pollution-free at this time, throughout the day. Similarly, our mind also will be peaceful at this time, compared to the rest of the day. During this time, there is more oxygen in the air. We will also have good vibrations. People will have different thoughts since they get up. The effect of their thoughts influence the atmosphere and it affects the good thoughts of the atmosphere. Especially, during the brahmi muhurtam, i.e., from 4 am to 6 am, the time is good for asanas. Getting up during this time, helps us pave a good way for our life. During this time, there won’t be any disturbances during this time. To maintain the mind not to go outward, it is only possible during good time of the day. To make the mind go inward, the environment outside is very important.

Those who cannot get up during this time, can do the asanas between 7 to 8 am. But, there will be some disturbances such as the phone ringing, people are talking and someone comes for us. Because of them, the effect of aasanas comes down. Before doing asanas, we should not drink bed coffee or something similar. There should not be any food in the stomach when you do asanas. People who do some important asanas in the evening, should also not to have any food in the stomach. In the evening, it is better to do asanas between 5 pm to 6.30 pm. As far as possible, everyone should do the asanas early in the morning, so that we can spend the whole day peacefully.

Where to do?: Early in the morning, it is good to do asanas in the open place. Though in the winter, and even in slight mist, we can do asanas in the environment. As the body gets heated up with pranayama, we don’t feel cold while doing aasanas. Heat increases in the body in asanas. People who stay in cities, can go to the top floor and do asanas there. If there is no such opportunity, you can do in veranda as well. If not, you can do in the bed room, with doors and windows closed. Do not switch on fans. You should not do near kitchen or store rooms. The air we breathe out should be able to go out. Similarly, the oxygen should come into the room.

In the morning, in peaceful environment, ensuring no disturbances to the mind, and making arrangements for good air flow, if you do asanas daily, it will be helpful for the whole day. Similarly, you can do asanas in the evening as well by sparing some time.

• As soon as you get up drink water for the first time- Be prepared for the first tiime motions
• Do pranayama first - Then only do asanas
• Do pranayama first - YOu will get good results in asanas

1. First time water: As soon as you get up, if you need to urinate, complete that task. For some people, as soon as they get up, along with urine, they go for motions. It is also good. Otherwise, after urination, rinse the mouth with water, and drink water. People who have cold, cough, shortness of breath, phlegm, acidity problems, should drink warm water. All the remaining people should drink normal water. Do not drink fridge water. Drink water step by step, in 5-6 minutes, from 1 litre to 1.5 litres. The more you can drink the better. If you drink water heavily, there will be pressure on the stomach. With that pressure, motions will be smooth. If you drink water slowly, then there won’t be enough pressure on the stomach and the faeces doesn’t move.

2. First time motions: As described above, if we drink water like that, the nerves in the stomach move for the pressure. Due to gastro colic reflex, there will be a movement in the intestines. The water pressure will be on the rectum. As a result, the faeces in the intestines starts moving down. After drinking water, without doing any work, we have to focus our mind on the intestines, and to roam in the house while observing the faeces movement mentally. If you focus like this, the nerves which hold the faeces gets freed up. Because of this, most of the faeces in the intestine gets moved and is ready to be discharged. There should be good movement in the intestine, more faeces to be moved, and we should go to the toilet only after we feel it urgent. Until then, you have to stop it thinking. If you do like this, the motions happens all at a time, in half minutes. Whatever activity you do in the morning, it should happen only after this smooth bowel movement. This should happen as our daily routine. Then, brushing teeth should be the next task. For asanas and for other physical activity, we need to wear comfortable clothes. After 20-25 minutes of drinking water, you can do any kind of physical exercises or asanas.

3. What to do before you start asanas? After 20-25 minutes of drinking water, you can start any activity. Before doing asanas, you have to complete pranayama and surya namaskaras. It is highly recommended to do paranayama before doing asanas. It will take 25-30 minutes’ time. Doing pranayama before asanas is very good so that we can stay in the asanas for a longer time. Everyone should practice prayanama every day. I have written a book about pranayama in detail. You better read it and start pyanayama. Similarly, those who have the habit of doing surya namaskaras, can do some surya namaskaras. In such case, after attending the nature calls, you can do surya namaskaras first. Then, you can do pranayama. Then only the asanas program. Meanwhile, the body and the respiratory system are ready with surya namaskaras and pranayama and the result will be good. Those who just want to do asanas can do them once the nature calls are done. Pranayama and asanas are interlinked. They are like wife and husband. So, if one of them is missing, there won’t be good result. So, you better do pranayama for 25-30 minutes and then do asanas. You will get complete benefit to the body. The union of these two, gives the body all benefits. You must notice this secret and practise them.

4. Requirements 1. Keep kerchief of hand towel with you. You can use it for cold or for sweating while doing asanas.

2. If you have soft carpet for asanas. You can also fold one or two soft blankets according to our height. If these are soft, we can do asanas in a better way and can do longer. Do not use sponge type things. You cannot sit on them fixed. Something like ‘bontha’ is good’. If we do on a thin blanket, we cannot do for a long time. We will fell pain quickly. As far as possible, ensure that it is soft.

5. What to do after asanas are done? After 5-10 minutes of completing asanas, drink 1-1.5 litres of water again, focus on the intestines and try for motions. This time, motions will be free. By doing asanas, the faeces moves in the intestine and the second time, the motions will be smooth. After that, you can take head bath with cool water. With pranayama and asanas, the body and head become heated up. If we take bath with cool water, the head cools down and it helps for blood circulation. After bathing is done, from there, you can take natural food.

It is good to get up early in the morning, drink a lot of water, get the bowel movement done, then do pranayama and make the body ready for asanas. It is very good for everything.

Many people are afraid of asanas. They see body twists, bending of body, and different postures in the asanas and they feel that, they cannot do them and they get disappointed. There hundred types of asanas. Every asana is created to give benefits and siddhas to the body. So many people do not know the benefits of asanas and are moving away from asanas. We wish that people should know at least the health benefits and that’s why, we are giving some important asanas here. This chapter is written to give a detailed understanding about these asanas so that they can answer all the major health problems of today.

According to people’s psychology and considering their time, I have chosen 15 asanas which can give best results. With these 15 asanas, from the toe to the head, with all good body movements, all limbs will be affected and the muscles, nerves, bones, cells, blood vessels can improve their health. If you can do only these 15 asanas, they can offer complete health – they are designed like that. You can complete these 15 asanas in 40-60 minutes. If you first do these 15 asanas for some months and still if you have interest and time, then you can follow the other asanas. These asanas are given in the order of doing them. First of all, all of you, read the chapter 2-3 times in detail. We will know where the changes are made in the body due to these asanas. Once you understand everything, then try to implement it. Do them every day and get the benefits physically and mentally. Make life happier and human birth fruitful.

Of all the asanas, this is life diamond. Hence, it is called vajrasan. Without much strain, it gives more benefits in less time.

Way of doing: When you sit in vajrasan, from knee to the feet, the front bone part is to touch the surface. In that area, the bone part – there is no flesh part there – will be touching the surface. If you do it on hard surface, it gives a lot of pain. You cannot sit for more time. We should be able to sit for 20-30 minutes in this asana and make the arrangement accordingly. It is good to use soft carpet, or bontha or soft blanket to be used.

1. Keep the two knees side by side, and sit on the knees, stretch the two feet back side, and under the feet, fold the blanket.

2. The toes of the two feet to be aligned side by side touching, and to ensure that there is space between two heels and to sit on the legs. The two buttocks will be placed on the heels.

Asana state: In the asana, lie down at rest, make the mind thought-less, and focus on the thighs. To focus on the thigh parts and focus from the knee part to the upper thigh part. You can stay in the asana as far as possible, and when you cannot bear the pain, to hold the legs with hands, pushing the elbows to the floor, push the head and chest part to move to one side, and to get up and sit in vajrasan. Those who are obese or who have a lot of weight, cannot do as descried above. Such people to move from the supta vajrasan, stretch the legs, and lie down to the back.

Rest state:

It is very difficult staying in this asana. You will feel like coming out of the asana as early as possible. Those who move out of the asana, stretch the legs and lie back, they will take rest in the shavasana. Some people, come back just as they do the asana, sit back in vajrasa, will take rest in the sukhasana. As soon as you do rest asanas, close your eyes and focus your mind on the breathing and get relaxed. Take rest till the shortness of breath and leg pains are reduced.

Another method: If obese and overweight people do this asana, there will be so many benefits. Though it is a difficult asana, if it cannot be done completely, and if you do ardhasupta vajrasan, the result will be complete. To do this asana, you should be able to do vajrasana. Sit in vajrasana, bend to one side, try to keep one knee to the floor (Look at the image. If you feel it difficult, don’t touch the second knee to the ground, focus on the thighs and try to stay as long as possible and to come out of the asana. If you can bend back, touch the second knee as well and stay like that. If you cannot bend the head back more than this, stay in the state just as shown in the second image, for some days. Stay there with the mind focussed. After placing both the knees on the ground, if are able to bend backward, bend the chest part back side, lift the two knees upward, and touch the centre of the head to the ground.

Like this, in this state (as shown in the image), to get habituated for some days, and after the pain is healed, try to touch the chest part. If you practice it like that, without any inconvenience, obese people can also get better results for their body. After taking out the asana, you will take rest, as said before.

Wrong state: In this asana, there are no mistakes made. At whatever level the chest is bent, the result will be good.

Benefits

1. For women, especially, the thighs will be touching and bruised. They cannot bear the weight and feel a lot of inconvenience. In this asana, especially for the obese people, the fat melts from the thighs and they lose weight. No other ways will work to reduce the weight of thighs. The body weight can be reduced but the weight from the thighs cannot be reduced. To reduce weight from thighs, no asana can help. Do the supta vajrasan twice a day and try to be more time so that you can get benefits.

2. Those who do not have any fat in the thighs, if they do this asana, the thighs will become strong. More blood circulation happens to the thighs and the health of the thighs improves.

3. If you fold the two legs and lie back, in vajrasan, the big sciatica nerves that go from backbone to the legs will be stretched during this state. As a result, the sciatica pain never comes in the future. This asana helps you in that perspective.

4. By lying down like that in supta vajrasan, the muscles in the thighs and waist part get contracted more. As a result, the cells in the muscles, discharge waste matter and get life energy. As a result, from the top of the knees to the waist part, there will be good effect.

5. When you lie down like that in the asana, as the stomach muscles and intestines get contracted, their energy increases more and they perform well.

Note

1. People who suffer from back pain and sciatica pain should not do this asana till the pains are reduced.

2. Doing this asana is a difficult thing. Those who start asanas recently, can do this asana after 7-10 days. Meanwhile, the body gets habitutated.

3. Those who are able to sit for 5-10 minutes easily, they can do this asana. After vajrasana is done, if you experience pain, then do not try this aasana.

4. When learning this asana initially, in the first 4-5 days, you better do not do this asana for a longer time..

5. While doing this asana, or coming out of this asana, you need to be very careful, and patient. Otherwise, you will be affected by some spasm or you will feel pain somewhere in the body.

Ustramu is camel. The front part of the camel. Just as the neck is twisted and turned to the back, similarly, it will look same when you do this asana. That's why it is called ustrasana.

Method of doing

1. Make sure that the blanket is soft a bit, stand on the two knees. Keep one feet distance between two knees and the two feet. Keep the feet on the front part of the fingers.

2. Bend the waist and neck back slightly, bend to the left side, hold the heel of the left hand with your left hand.

3. Then, slowly, bend the waist to the right side and hold the heel of the right hand with you right hand. Close the eyes completely. Now, hold the two heels with your hands, bend the neck part back side, push forward the hip part and waist part, and stretch the waist part. In any case, do not open the eyes.

Asana State: In ustrasan, when you enter the asana state, if you are able to bend the forward the waist, and while bending like that, you will focus on the waist and just below the part of the waist. You will feel pain in the neck part. Stay in the asana and bear the pain as much time as possible. When you are not able to stay in the asana, come out of it carefully. Otherwise, you will feel giddy. For some people, after coming out of this asana, the body will feel like dozing. Without opening the eyes, leave the heal from one hand, carry the waist forward, and bend the neck forward and gradually, take out the second hand and sit in the vajrasan.

When we bend the neck, waist back, to bring the parts to natural state, when the ustrasan is taken out, you need to do some asana where the waist can be bent forward. Then, you have to the rest asana. Those who have neck pain, back pain ad sciatic pain, they should not do forward bending asana and move forward to the rest asana. All the remaining people, should do the asana which I am going to tell. After we come from ustrasa to vajrasan, place both the hands, hold them together, exhale air, and touch the head to the floor. The chest part touches the thighs. As the head comes down, release all air. While you are down, hold the breath. When you need air again, getting up slowly, inhale till the head comes up. This is called yoga mudrasan. Even in vajrasan, you can keep the feet wide, keep the seat touching to the ground, and can bend forward. If can do that, it is good for feet.

Rest state: When the waist is bent back, as the lungs are stretched, only little air enters. After ustrasan is taken out, around 1 litre of air is taken deeply. When such deep breathing happens, the body gets more energy. To take back the legs from vajrasan, lie down to the back side, keep the legs and hands freely, and can take rest for 2-3 minutes. During this rest time, every breath should be deep, and it fills the lungs. During this time, the mind will be very peaceful. Now, if you focus on the breathing, the mind will be peaceful without any thoughts.

Complete state: When you are doing ustrasana for the first time, it will be difficult to hold the feet with hands. After practising for some days daily, the waist gets habituated to bend back, and you feel like bending back a bit more. In such a case, the hands that are to be placed on the heels, will be placed on the feet, and bend further back, can push the waist forward. By doing like this, it will be tougher. As a result, the result increases.

Another method: Those whose shoulders are heavy, those who have fat around the waist, who have bulged stomach, cannot bend their waist. Though they can bend a bit, as the fat obstructs in the armpit, you cannot hold the feet with your hands. If you stop doing this asana, assuming that you are not able to touch the two hands, then you will lose a lot. We have to do this asana somehow. First, stand on the two knees, stretch the legs, stretch the feet on the fingers, to bend to one side first, to touch the heel with hand fingers, with the second hand, hold the waist part as shown in the image. With the holding hand, push the waist forward, try to bend the neck and waist back and to stay in the effort. As you hold with one hand, the hand fingers should not slip away. While bending the waist as well, you should be very careful and slow. Otherwise, there is a chance of falling to the side. To stay in the asana as far as possible, and then slowly to take out the asana. And to sit for 20-30 seconds till the tiredness goes off, to do the same thing like this in the same way. Once you do this for two sides, then to bend front and do yogamudrasan. After that, take rest in the rest state and enjoy peace.

Wrong state: To get good result in this asan, to bend the waist well like an arch. Similarly, you need to bend the neck back. In the image shown below, the feet are well held with the hands. But the waist is not pushed enough forward. As a result, the waist did not bend back. If it is not bent like that, we cannot get the change we desire. For some people, the waist will be tightened. If it is tightened heavily, it looks like as shown in the image. If there is no such inconvenience, it can bend further more. There should not be any insufficiency in our effort and to bend further, it will bend as far as possible. That’s the benefit. Though there is an opportunity and still we cannot push enough, then we don’t get the benefit. When we do this aasana, pain comes below the backbone. If you don’t feel any pain in that area, it means, you haven’t pushed enough. Similarly, there is benefit to the neck as well. So, bend the neck gradually to the back.

Benefits

1. We are generally habituated to bend the backbone forward. But, in this asana, as we bend backward, the backbone will regain its lost natural state and stability.

2. This asana is primarily useful for people who suffer from back pain, neck pain, sciatic pains etc. The three parts of the spinal cord: neck (cervical), waiste (dorpal), the below part of the waist (lumbar) will become strong with this asana. As we always sit with bending the waist forward, doing things by bending the neck forward, the backbone disks are pressurized. With the pressure on the disks, the nerves get affected. Among the three parts of the backbone, according to the pressure on these parts, we will get problems. If changes come in the first part of the backbone, we will face neck pain, sciatica pain of hand, hand numbness, hand nerves pain, headache etc. If changes happen in the waist part or the in the part down the waist, we face different problems in disks, prolapse, sciatica pain, slipped disk, leg paralysis etc. The reason for all these problems is protruding of the backbone beads. If you do ustrasan twice a day, they will be bent backwards and enough gap is formed betweeb them. As a result, pressure will be reduced on the disks between the backbone beads. Because of this reason, if you do ustrasan daily, in 1 to 2 months, all problems mentioned above will be reduced. The neck pain will come down in a shorter time.

3. As we bend the bottom part of the waist completely backward, there will be pressure on this part and the fat melts there.

4. This asana helps in reducing the pressure that the side bones, muscles, chest part create on the lungs, and ensure that the lungs become wider and we can take deep breaths throughout the day.

5. It creates good movements to thyroid gland, digestion process, pancreases gland and provides good blood flow to all these parts and makes them healthy.

6. By doing this asana daily, we can get rid of back pains, neck pains, spasm in the waist, nerves pain in the waist etc. Everyone must do this asana as a precautionary step.

Note

1. Whiling coming out of ustrasan, if you open the eyes immediately, you will feel giddiness. You may feel the nerves in the head are moving. So, you should not open the eyes immediately.

2. During the first seven days, after the asana is done, be in the asana for only 5-6 seconds and then take it out. Once you get habituated, you can stay for more time. Initially if you bend it more and stay in more time, there will a spasm in the waist.

3. Those who have neck pains and back pain, should do it carefully. After this asana, they should not do any asana where we bend the back forward.

4. To get good result from this asana in lesser time, you should do it two times a day without fail and every time you do, do it two times i.e., after completing the asana once, do it again.

Uttan means to getting up. In this aasana, we lift the two legs up and stop them, this is called uttata padasana. It is easy to do this asana. But staying in this asana is very difficult.

Method of doing

1. Lie down on the blanket flat, keep the two legs together, రెండు కాళ్ళను దగ్గరగా జరిపి, రెండు పాదాలను ముందుకు చాపి, రెండు చేతివ్రేళ్ళను కలిపి తలక్రింద పెట్టుకోవాలి.

2. Now, lift bother the legs together to one feet above the ground, without bending the knees. Keep the eyes closed.

Asana state: Stay in the asana as far as possible by not moving the leg, keeping them in one feet height, with focus on the below part of the waist. After some time, the muscles under the navel part will be tired and are unable to bear the weight of the legs and leave them. In such case, we will come out of the asana.

Rest state:

When you are in the asana state, the stomach muscles contract more. As a result, there won’t be any diaphragm movements and the lungs do not extend well. As a result, the air does not enter the lungs well. Breathing happens superficially. That’s why, we feel more tired in this asana. Once you come out of this asana, deep breathing happens. Now, lie down flat, take out the hands from behind the head, keep them on the chest, and take rest. Now, without opening the eyes, focus the mind on the breathing, and be in the rest position till you come to the normal state. Instead of keeping the hands on the chest, keep them wherever you feel comfortable. The mind won’t have any thoughts now. Because, after taking out the asana, as deep breathing happens, more oxygen is supplied to the mind and the body, and the mind becomes peaceful. Such peaceful experience you won’t get otherwise. That’s why, when doing asanas, after taking out the asana, the focus on the breathing gives good results.

By bending the legs slightly up, as the bottom part of the waist and the muscles around bear the weight, they get tired. For some people, after this asana is done, below the waist, and in the hips area, a slight inconvenience is felt. Those who feel like this, after the asana is done, instead of stretching the legs, they can fold the legs and make them stand on the feet, it will be good. By placing legs like this, the bottom part of the waist touches the floor well, those parts take complete rest and become painless. Individuals can prefer one of these two rest positions according to their preference.

Another method:

Those who are obese, who have heavy thighs, calves, whose stomach muscles are weak, who are sensitive body, cannot lift the two legs even slightly. They can lift one leg, but that is not useful. For such people, there is another way. As they are not able to lift them without bending the legs, till you learn the asana, bend the two legs slightly, lift them up. Lifting to one feet of height may be tough, so, you can lift at your comfort. Even if you can do it for a shorter duration, that would be fine. If you do the asana for 10-20 days, even the obese people can also do it. Overweight people have to do the rest asana by bending the legs up, it would be comfortable.

Wrong state:

People make mistakes even in such easy asanas. There won’t be any damage because of the mistakes done in the asana, but you won’t get the benefits from the asanas. By not bending the two legs, when you lift the legs up for one feet length, all the weight will be on the bottom part of the navel muscles and nerves. If the weight falls on these arts, the benefit comes in the area. Some people lift the legs from the ground to 2 feet height. They think, the more height, the better it is. But, as they lift to more height, all the weight of the legs will be on the top part of the navel, instead of the bottom part of the navel and stomach muscles. As a result, no body part gets the good results. We are doing another asana next which will be useful for the top part of navel. This uttanapadasan is especially useful for the below part of the navel, so, you should not lift the legs more than a foot from the ground. This is important for this asana. Similarly, when you are in the asana state, you should not move the legs to top and bottom. The results will come down if you move like that.

Benefits

1. This asana’s main effect is for melting the fat under the navel. We won’t get this kind of benefit with any other asana. Everyone has some level of abdomen. If you want to get rid of it, people leave it as they do not know the methods to reduce. If you try to reduce the body weight in different ways, you can reduce some weight out of the overall weight, but we cannot reduce the fat under the navel. This asana is good at melting the fat there. The weight of both the legs can be 20-30 kg. The body parts under the navel can bear for 1-2 minutes. Because of that, the fat will melt in that area. If you do the asana for 4-5 months, the fat in that area will be melted. The belly will come down to a great extent.

2. This asana is more useful for women who have given birth to children. For many women, the body part below the navel, and the above the navel, will be stretched after giving birth. If they do this asana for 2-3 months every day, twice a day, the belly part will stick back to the stomach, just as the baby sticks to the mother.

3. A lot of pressure happens on the large intestine and rectum. In the asana state, the bottom part of the navel will be tight as stone. It means, it contracts to such an extent. During this asana, there is more pressure on the large intestine, and faeces moves forwards and sideways. That’s why, this asana is useful for people who have weak intestines, who have constipation, and who have low intestine muscle power. After this asana, smooth motion happens.

4. This asana gives special result to the uterus. As the stomach gets contracted much, the uterus gets more energy, and there won’t be any problems such as stretching of uterus or increasing its size. If there are any such problems, they can be done with this asana. In exercises, movments don’t happen in the body parts. But, with asanas, each asana helps one part with special movements, blood circulation, muscle contraction.

5. As long as you are in this asana, the lungs expand well. After you come out of the asana, they will contract. As contraction and expansion happen in the lungs, air flows through the lungs well. As a result, we can take more oxygen into the lungs. When a lot of oxygen intake happens into the body, our efficiency increases to a great extent.

6. The muscles of the stomach and intestines will become strong.

Note

1. Some people want to reduce weight on the first day, and stay in the asana as far as possible. As a result, you will face many pains and not able to walk or lie down. People who are starting it for the first time, should not stay in the asana for more than 5-6 seconds.

2. If you hold the breath and do this asana, we cannot stay in the asana for a long time. As a result, the effect will be less. If you do the asana without focus on breathing, the lungs will inhale the air which the asana needs. That’s why you should not hold the breath.

3. Ensure that bowel movements happen before you do this asana, so that you can stay more time in the asana. If motions was not smooth, you will feel pain in the asana and you will come out of it soon. To get results, it is mandatory to have free motions.

When you do this asana, our body will be like a ship. That’s why, it is called naukasan. The enzymes which are important for the body health, the glands which create hormones, are effective on the chest part, and streamline the life energy flow. That’s why, it is called pranasana.

Method of doing: This asana is easy to do. But, it is difficult to stay in this asana.

1. Lie down flat, stretch the legs and hands, keep the two legs together and do not bend the knees, lifet from the floor to one feet height.

2. Then, don't keep the hands to the floor, hold the thighs with the hands lift the head, chest up and hold. The back part should not touch the floor.

3. Now, leave the two hands stretch them above the thighs in the air, to keep only the hip part and the waist part to touch the floor and to keep the remaining part in the air. Then, close the eyes.

Asana state: Without moving the body and head, stay in the asana and focus on the stomach, above the navel. When you are in the asana, as the top part of the navel and the chest are tight, will be moving slightly and tremoring. That is natural. Staying in this asana is tougher than uttanapadasan. As far as you can stay like that, as you don’t get tired, and when you think you can no longer stay in it, lie down back and close your eyes.

Rest state: To stay in this aasana for 20-30 seconds without moving is very difficult. You will be tired even in that duration. You will feel the chest part twisted. As you list the chest part and hold it that way, the breathing will stop 80-90%. That’s why we feel so much shortness of breath. Once you take out the asana, deep breathing happens. Then, the mind becomes peaceful. Once you come out of this aasana, lie down flat, release the hands and legs freely, focus the mind on the breathing and experience the peaceful state for 1-2 minutes. Till your breathing comes to the normal state, be in that rest mode.

In this asana, as you hold and stop the legs one feet above, if you feel pain under the waist part, once you come out of the asana, as shown in the image, fold the legs and take rest. As a result, the back touches the floor and the burden is reduced.

Another method:

Those who are heavy, who has belly, heavy chest, as said above, they cannot get up in this asana. For them, to keep the hands on the thighs in the air, it is difficult. If you keep the hands up like that and keep them without any hold, it will give good results. If you find it difficult, after lifting the legs one feet above, lift the chest part slightly, hold the thighs with hands, push the two elbows to the floor, holding the chest weight with hands, try to stay in the asana. Though the obese people take the help of the hands, they can get complete benefit. By stopping the body like that, there will be a lot of strain on the the top part of the stomach and inside the abdominal part. Compared to lean people doing it completely, obese people doing it half the asana, it will give full results. The obese people will get more results. As you can stay in the asana as far as possible, then lift the legs up slightly, and take the rest posture lying down. Obese people generally feel shortness of breath. In this asana, they will feel more shortness of breath. They need to take rest till the breathing becomes normal.

Wrong state:

In this asana, if you make a mistake, the result will change its place. Normally, if you lift the legs one feet up, without holding the chest, head if lifted to some height, the weight of the legs is on the top part of the stomach. As a result, the top part of the navel gets contracted and gets more result in the asana. For us to do this asana is give good result for the top part. Just as we get good result under the navel, in the uttanapadaasan, in this asan, you will get result on top of the navel. As a result, both of these asanas are good for chest part and abdomen part. Some people do it as shown in this image. If you do like this, you can stay in the asana for more time. People think that he got up well and the asana has come well. 60-70 percent of the result will be gone. Lifting the legs to 2-2.5 feet is one mistake. Similarly, listing the chest to such height is the second mistake. As you are lifting both the sides, there won’t be any pressure on the top part of the stomach. That’s why, there won’t be any tiredness. Breathing will be lighter. If you didn’t get the result, it means, there is some mistake. If you do like this, shown in the image, there is no use.

Inconvenience with the stomach

For many people, belly is a big problem. Above the navel part, it is more visible. Everyone likes to have flat waist. Some people do not know how to reduce belly and some people, with negligence, looks at it growing. Though, it may not cause us much difficulty, it causes difficulty for respiration and diaphragm movements. Due to the belly, breathing does not happen till the last part of the lungs. As a result, the lungs will not be full with air. Because of the belly, breathing happens on the surface of the lungs. As a result, the number of breaths will more than normal. Since then, the body will have deficiency of life energy. Then, shortness of breath, fatigue start. If the number of breaths increase, life span reduces. Efficiency decreases. Many similar problems start. That’s why, it is good to control the belly with the asanas such as uttanapadasan and naukasan. If you do these two asanas two times a day, in 4-5 months, the belly will melt down.

Benefits

1. Due to naukasan, just above the navel, the fat melts and the skin becomes thinner. In this asana, lift the legs to some height, lift the chest as well, the weight of the legs are carried by the top part of the navel part and the top part of the stomach muscles. As a result, though it is less time, there will be good result to the stomach. There are people who practice this in 3-4 months, and reduced their 5-6 inches of stomach. In no other asana, this kind of effect is possible for stomach. Remember that naukasan is the asana of the top part of the navel.

2. This asana shows effect on the pancreases gland in the abdomen area. When you do the asana and stay in it. When you do the asana and stay in it, to the stiffness, there will be an effect on the pancreases gland, and the insulin producing cells are affected. In this asana, the gland gets massaged well. If diabetic patients do this asana, the sugar percentage in the blood will be reduced a bit.

3. As different organs which support in digestion – liver, gallbladder, small intestine, stomach are affected in this asana, their efficiency is improved. Powerful digestive acids are generated. It helps in curing indigestion, loss of appetite etc.

4. After delivery, for women, the stomach will be stretched. This asana helps in reducing the stomach. Because of this asana, the fat gets melted and the stomach gets folded, especially, the stomach muscles gain strength and become strong. They can regain the status of the stomach that was earlier, before the delivery. It is good to do this asana twice a day.

Note

1. You cannot stay in this asana for long time. So, to get more benefit, after doing it for the frist time, take rest completly till all tiredness is gone, and then to do it again.

2. In the beginning, till you get habituated, do it only for some time and then to stop. Once there are no pains in the body, when the body is habitutated without having any pain, you can do it for the second time.

Every asana affecs some organs and gives separate result, but one asana cannot affect on all the organs. But, sarvangasna can affect all organs and body parts. That’s why, it is called sarvangasan. Its effectiveness is in its name. shirshasana is not possible by all. If it is not done properly, it has bad effects. But, there are not bad effects in sarvangasan and it gives good results.

Method of doing

1. Initially, ensure that you lie down flat with legs stretched and keeping hands to the sides and the blanket touching the head part. Then, keep both the hands together, not to bend the knees and keep the feet looking towards the sky, and make the legs in line.

2. This time, fold the legs slightly, lift the waist up in one push, and place the palms on the waist to hold it so that the waist doesn’t fall down. The knees will come to the head or face front part.

3. If you do not hold the waist properly, it will fall down. As shown in the image, the four fingers should touch the waist part and the thumb finger to hold the side part of the waist. If you hold like this, you will get a grip on the waist.

4. Now, hold the waist part tightly, push the legs to move forward in line.

5. Now, make sure that the legs and waist are moved in line. From shoulders to the feet, the body should be 90 degrees straight. The feet should be stretched towards the sky. Close the eyes and keep the body like that, without moving.

Asana State: Once you do sarvangasana, it won’t stand still. The hands will be moving. Intermittently, you need to adjust the hands and hold the waist. The waist bends intermittently. You need to keep it straight. Once you complete sarvangasana, focus on the blood flow. From feet to the hip part, you need to observe the changes. If you do sarvangasana only for 1-2 minutes, it won’t be much useful. You need to stay as long as possible. After 2-3 minutes, numbness starts in the feet, the blood circulation stops in the feet etc. In the stomach and chest part, after 2-3 minutes, the blood flows fast, the eyes become red. In the sarvangasana, the chest doesn’t make contraction and expansion. Little amount of air enters into the body. As a bend comes in the neck part, the breathing doesn’t happen well. As a result, there is some is little air supplied. As long as you stay in the sarvangasana, the blow flow will be reduced and numbness to the legs increases. If you stay in the sarvangasana for 5-6 minutes, from the thighs area to the feet, there is not sense of touch. From throat to the navel part, the blood circulation happens and it looks inflamed as in the rose color. The eyes become red. The face become red. If you are able to stay in the asana like this from 5-6 minutes, there will be changes in the blood circulation. If it happens like this, it will be beneficial to all the organs. You need to stay as far as possible and once you want to come out of it, you can try the halasana, you need to go from this asana. Those who cannot do halasan, will come out of sarvangasan slowly. Those who can do sarvangasana well, those who are earlier habituated to it, those who can bend the body easily, can try halasana. Let us see how we can go from sarvangasana to halasana.

Halasan: 'Halamu' means plough. In this asana, the body looks like a plough. Tht's why it is called like that.

Bend the legs that are in the air in the sarvangasana gradually, bend the knees, bend the two knees coming to both sides of the face, touch the feet to the ground beyond the head. Then, remove the hands from the waist and place them on the floor. Then, arrange the two knees gradually, moving the feet afar, from the feet to the buttocks area, make that the legs are in line. You can stay in this state as far as possible and then folding the legs, bringing down the chest part, and to come to the normal stage and lie down flat.

After coming out of sarvangasana, the legs will be numb. So, without taking rest, if you do the pashchimottasan, it will come good. After doing paschimottasan, you have to take rest. Similarly, those who move from sarvangasan to halasan, without taking rest after halasan, do paschimottasana and then go for rest.

Another method: For obese people, it is difficult to do sarvangasan. Those who can try the asana, can do it. If obese people do sarvangasan, when they lift the body up straight, it won’t come straight. They can do at their best and the result will be like that. If obese people are not able to do, they can take the help of someone, who can hold their waist and stop the weight of the legs. As shown in the image, if they hold the hip area, it would be good. They can stay in the asana as long as possible and to come to the normal state. In this asana, there is not much chance to do mistakes.

Benefits

1. Due to this asana, more blood is supplied to the thyroid gland, and it controls the imbalances of the hormones. As a result, the inconveniences about thyroid will come down. Those who do not have thyroid problems can ensure they do not get affected in future.

2. In this asana, as the head is down, the blood flow is more to the pituitary gland and pineal gland in the head, their efficiency is improved. As the pituitary gland controls all the production of hormones. Because of this asana, all the endocrine glands improve their efficiency.

3. As you do this asana, in children whose growth is stopped, hormones are produced.

4. Because of this asana, people who suffer from Varicose veins (the bulging of the blood vessels in the feet), the veins in the legs get strengthened and can carry more blood. Those who have this problem, the bad blood doesn’t go up to the blood and stays in the legs, there are more inflammations and pains. They must do sarvangasan, twice a day. If the pains in the legs are more, they need not do sarvangasan completely. As shown in the image, they only need to do the first part of the asanan – keeping the legs up for 2-3 minutes. They will feel very comfortable. They can do it for 5-6 times a day.

5. Legs and feet are the farthest organs. Because of this reason, the blood circulation generally happens slowly. For those who always work, due to their work, the blood flow happens. To those who do not do physical exercise, the blood circulation doesn’t happen well and they will feel numbness, inflammation, loss of touch sense etc. Medicine cannot cure such things. People of age 40-50 face such problems more. Due to sarvangasana, for legs and feet, the blood circulation happens very actively. If you do sarvangasana daily, we can protect ourselves from the clotting, closing, narrowing of blood vessels in the fingers of legs.

6. In this asana, primarily, the blood circulation to the mind happens well. As a result, more oxygen is supplied to the mind, and the mind functions well. If students do sarvangasana daily, their memory power and thinking power improve a lot.

7. As long as you stay in the sarvangasan, the shoulders carry the body weight. As a result, the neck part becomes strong. There is no chance for the generation of neck problems and pains.

8. Blood circulation happens well to the throat part. We no longer feel the problems such as tiredness in the throat as part of talking much, or pain in the throat. The throat muscles become strong and they co-operate in pumping the blood that goes to the head.

9. If you practice sarvangasana every day, the muscles, nerves and bones come under our control and they work well. the body can be twisted well.

10. For those who do not do physical exercises, there won’t be any inside organ movements. But, especially with the sarvangasa, the organs will get good movements, good blood flow and good life energy and all organs work well with good efficiency.

Note:

1. People who have neck pain, back pain and heart problems and high B.P should not do sarvangasan.

2. Those who are learning it new, should do other asanas for 1-2 months and then start sarvangasan.

3. People who are too obese and cannot do sarvangasana, can leave it for some days.

4. People who are beyond 60 years - if feel tiresome - can leave this asana.

‘Paschimam’ means back, the backside of the body. As we bend the back part into front, this is called paschimottasan. Similarly, as this asana makes the life energy pass through sushumna route, this is called paschimottasan.

Method of doing

1. Stretch both the legs front, and do not bend the knees, and sit keeping the legs touching the ground.

2. Bend the back front, hold the fingers of the legs with both the hands. Do not bend the legs at knees.

3. Bend the head just as kissing the knees, and keep the hands touching to the ground. Now, keep pressing the legs against the ground without lifting them up. Keep the eyes closed.

Asana state: Without lifting the legs up, touch the head to the knees, stay in that state, and focus on the bottom part of the knees and thighs and to stay as long as possible. This state is very difficult to stay. The nerves in the legs are stretched. The nerves will be paining. There won’t be any benefit by bending the legs. That’s why, better stay without moving the legs. In this asana state, in the stomach area and above, there will be pains. In such case, come out of the asana and take rest. Throughout the asana, the diaphragm will be contracted. As a result, only litter air enters inside. Because of this, one feels shortness of breath. You can stay as long as you can and when you cannot stay and you need air, you can come out slowly. While coming out, unknowingly, you will inhale air in deep breathing. After doing sarvangasana, instead of taking immediate rest, if you do paschimottaan, you will feel more tired. It is better to give rest to the body.

Rest state: In paschimottasan, as you are very much tired in sarvangasan, take rest by lying down flat, keep the legs and hand free, and keep the mind on the breathing and get peace. As you don’t get good amount of air in the paschimottasan, now, deep breaths run and they keep the mind peaceful. Like that, take complete rest for 2-3 minutes. After this, you need to do tiring asanas. That’s why, unless you take good amount of rest, you cannot do asanas.

Another method: Those who are very obese, who have a lot of weight, cannot do paschimottasan completely. If obese people look at the complete asana, they will be scared. They think that, ‘how can we do such asanas, we cannot do all these things, we are unfit for asanas’, and they gradually move away from asanas. Though we may not be able to do the complete aasana, we can get some good results. Most of the people do not know this secret. Whoever is doing the asana, according to the effort they give, the results will be accordingly. If everyone knows this secret, most of the people do this. Those who have heavy belly, don’t be disappointed that you cannot kiss the knees. You can bend as far as possible and stay in it. Try to bend your back as far as possible and try to lift the knees at your best. If you are able to do this much, as shown in the image, the result would be good. You will get similar results like that of who can bend completely. But, the results will be zero, if you don’t stay in the position after bending to whatever length you can. The time that you stay without moving, giving the good results. For many people, despite not having belly, they cannot do this asana. It seems fat people are better for this asana. For thin people, the rod-like waist doesn’t bend forward. This is in fact the toughest asana, which many people cannot do at all. Of all the asanas that I teach, most of the people have trouble with this asana only. Whether you are thin or fat, if you try this asana as far as possible, - bend and stay in that position, and focus the mind, you will get good results. Then, you have to do the rest asana.

For some people, kissing the two knees is very difficult. For those who cannot bend forward, let us think about an easy method. If they can do it with one leg, after practicing for some days, and once bending becomes habitual, better do with two legs. Now, we will learn about the single-leg paschimottasan.

1. Stretch on leg completely, without bending, to bend the second leg completely, as shown in the image.

2. Now, bend the waist forward, to touch the foot with two hands, and ensure that the leg is not lifted up.

3. Without lifting the stretched leg at the knee, touching the head to the knee, place the elbows to the ground.

Like this, without lifting the leg, you can bend as far as possible, stay some time, and when you cannot stay, take out the asana, and do the asana where you can take rest sitting in a resting asana for a minute. Then, fold the leg that was stretched earlier, and stretch the other leg again. Like this, do this asana, two times, separately for two legs. Then take rest.

Wring state:

There is a chance that many people may do wrong. They only thing about kissing the knees. They think, if we can do it, we can do the whole asana. The mistake that all people in this asana is: when we are touching the head to the knees, as it is difficult, they bring the knees to the head. As shown in the image, it is a mistake if the knee bends like that. In this aasana, it is okay if you bend to any extent. But, if you lift the legs, the effect is zero. When you bend knees, the nerves that go from backbone to the legs are not stretched in this aasana. The stomach muscles do not contract well. As a result, the changes won’t come that are supposed to come in the aasana. You should know that it is important not to bend the knees and kissing the knees is not that important..

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