Category: Asanas

Asanas for exercise

Other Asanas for exercise may be either done in the evening or after quarter an hour of the Shirshasana. A set of Asanas can be selected for practice from any good book on Asanas; or the following Asanas may be mastered and practised regularly. They give exercise to almost every muscle of the body, help the circulation of blood, remove constipation, help in the improvement of eye-sight, and are useful for Brahmacharya:-

(1) Paschimottana Asana
Sit with legs stretched out and catch the toes with your fingers without raising the knees from the ground. Then try to touch the knees with the forehead.

(2) Padmasana
Sit with legs stretched forward. Then lift the right foot and place its heel at the root of the left thigh. And similarly the left heel at root of the right. Now, keep the arms straight and palm of the hands going over the respective knee.
Place the chin firmly on the breast and look at the tip of the nose. Remain in this position for two to three minutes. Concentration of the tip of the nose will improve eye-sight.

(3) Sinhasana
Cross the legs as done in the ‘Padmasana’ above. Place the palms upon the knees extending the fingers and direct the eyes. to the tip of the nose, with opened mouth and a concentrated mind.

(4) Dhanurasana
Lie with the face downwards on the floor. Catch the legs near the ankles and pull the legs so much that the chest and the knees both rise up from the ground and the body takes the shape of a bow. Keep yourself an this posture for about a minute.

(5) Halasana
Lie flat with the face upwards. Stretch the legs and raising them slowly carry them backwards till the feet touch the ground. Stretch the legs and the waist to the utmost capacity. Then come back slowly and lie with your body loose and breathing deeply.

(6) Sarp-Asana
Place your hands on the floor only as apart as the breadth of the chest. Lie fiat on the belly. Keep the whole body perfectly extended. Raise the chest only up to the naval. Throw back the neck. Keep yourself in this posture for about two minutes.

Om Shanti

How to Cure – Eyes

Catarrh dims eye-sight when its infection spreads to the duct connecting the nose with the eyes, and the sinuses surrounding the eye-sockets. The weakness of sight persists even though when the Catarrh trouble has apparently been healed.

For an improvement of sight Sutra-neti accompanied by Vyutkrama, Shitakrama and Siddha netis done with water, mik or mixture of milk and almond oil according to the nature of the patient proves very useful. These practices drain off Catarrh from the duct and the sinuses, tone up optical muscles and nerves, and help in the proper circulation of blood.

Overstraining the eyes by reading thin type, working in dimlight, or doing office work constantly for many hours is harmful. If possible perfect rest should be given to the eyes during the course of treatment. Nourishing diet and light exercise consisting of some Asanas (below) and morning walk on grassy land is conducive to hasty recovery. ‘Shirshasana‘ should be regularly practised after the Neti. Its process is given as under:-

Shirshasna

Rest the crown of the head on the folded hands placed over a smooth cushion. Keeping the balance on the forearms raise the legs in the air till the body becomes vertically erect. In the beginning a helper shall be needed to raise the legs and support the body. Its practice should be increased from 15 seconds to 15 minutes in slow progression.

The Trataka Kriya is also very helpful in the improvement of eyesight. It is described below:-

Trataka Kriya
Look without winking the eyelids at a minute object with your mind concentrated till the tears come into the eyes. Its duration will itself increase with daily practice and with it shall gradually improve the vision.*

All these practices may be conveniently done in the following order:-
1. Sutra-neti.
2. Vyut-krama, Shita-krama and Siddha netis.
3. Trataka.
4. Shirsh-asana.

*C.f. Hathayoga Pradipika
निरीक्षेन्निश्चलदृशा सूक्ष्म लक्ष्यं समाहित:।
अश्रुसंपातपर्यंतमाचार्यै स्त्राटकं स्मृतम्॥ 2 31
मोचनं नेत्ररोगाणां तंद्रादीनांकपाटकम्‌।
यत्नतस्त्राटकं गोप्यं यथा हाटकपेटकम्‌॥ 2 32

Tr.:- Look without winking the eye-lids at a minute object with your mind concentrated till the tears come into the eyes. This is called Trataka by the Acharyas.

By ‘Trataka’ all the diseases of the eyes and sloth are removed. So it should be carefully preserved secretly as a golden casket.

How to Cure – Asthma

The prolonged Catarrh is likely to penetrate further downwards affecting the muscles of the inner air-passages and their mucous linings. This results in Asthma which is characterised by difficulty in breathing and constant wheezing and coughing. This disease is dangerous for life and extremely troublesome*. Medicines afford temporary relief to the patient but the permanent cure is in Yoga which eradicates its root cause, the Catarrh.

The treatment of Asthma by Yogic methods extends over two to six months according to the condition of the patient.

Nourishing diet at regular intervals only should be taken. Cough producing objects such as rice, buffalo’s milk, ‘mas ki dal’, cabbage; and such other things and sour objects should be avoided. Hard exercise, exertion and worry are harmful. Morning Sun-baths and doing the ‘Asanas’, prescribed below, in open Sun-shine help the treatment.

‘Sutra-neti‘ should be regularly done every day in the morning. This should be followed by ‘Vyutkrama neti‘ but cow’s milk should be substituted for water in this case.

After this, ‘Vamana-Dhauti‘ with luke warm water in which a piece of ginger has been boiled should be practised. Then take a quarter litre of milk with a piece of ginger boiled in it and sip it when it is luke warm through the nose.

Then, prepare a comfortable seat on the ground by spreading a mat and a carpet in the open sunshine. Practise the ‘Kapala-bhati Pranayama‘ for five minutes. After that, sit in the ‘Baddha-Padmasana‘ for as long as you can upto the length of half an hour. Its process is described as under : –

Baddha-padmasana

Sit with the legs stretched forward. Then lift the right foot and place Its heel at the root of the left thigh. And similarly the left heel at the root of the right. Now, cross the hands behind the back and take hold of the toes, the right toe with the right hand and the left toe with the left. Place the chin firmly on the breast and look the tip of the nose. This strengthens the lungs and cures Asthma.

After the ‘Baddha-Padmasana’ ‘Sarvangasana‘ should also be done.

In place of ‘Vamana-Dhauti‘ there should be substituted ‘Vastra-Dhauti‘ after every fourth day. Its process is as under :

Vastra-Dhauti
Take a clean piece of muslin three inches broad and about 25 feet long. Soak it in water and slowly swallow it. Swallow a span the first day and increase it daily by a span. Draw it out again.**

During the course of the attack of wheezing the electuary (अवलेह, चटनी) preparation of honey mixed with ginger powder is very useful to lick. It should be kept ready for use.

*Cf. कामं प्राणहरा रोगा बहवो न तुते तथा ।
यथा श्वासश्च हिक्का च हरत: प्राणमाशु वै ॥
(Yoga Ratnakar p. 589, Verse 3)

Tr:- Every disease is dangerous for life, without doubt, but not so much as Hic-cough and Asthma which kill a person in no time.

**Cf. Hatha Yoga Pradipika II 24, 25
चतुरंगुलबिस्तारं हस्तपंचदशायतम ।
गुरूपदिष्टमार्गेण सिक्ंत वस्त्रं शनैर्ग्रसेत्‌ ॥
पुन: प्रत्याहरेच्चैतदुदितं धौति कर्म तत्‌ ॥ 24
कासश्वासप्लीहकुष्टं कफरोगाश्च विंशति: ।
धौति कर्म प्रभावेन प्रयांत्येव न संशयः ॥ 25

Tr:- Take a clean wet piece of cloth 4 fingers broad and 15 spans long and slowly swallow it according to the instructions of the Guru.

Draw it out again. This is called ‘Dhauti’ and removes Cough, Asthma, ‘Pleeha’ (splenetic diseases), leprosy and other diseases brought on by phlegm.

How to Cure – Ear-trouble

If the necessary precautions are not taken to cure the catarrh there is the possibility of the mucous being blown into the ear-passages and cause the irritation, inflammation and finally deafness.

This ear-trouble is very much different from one resulting from the congealment of wax in the external ear or earache and singing in the ears caused by small abscesses in the outer passage which soon burst and discharge, leaving no ill effects, though very painful while they last. The ear-trouble caused by catarrh is much more serious and should be immediately attended to lest it should result in further complications. Its most effective cure is by Yogic methods. The catarrh has made its way through the delicate paths – the sinuses and the Eustachian tube. No surgical operation can draw it back, and few medicines can obstruct its flow. The subtle Yoga practices are the only recourse and the patient should patiently and firmly commence these under an expert guide if available.

Regulate your diet. Only light meals consisting of fruits, vegetables and bread are prescribed.

Sutra-neti (Gharasna variety) followed by all the three processes of jala neti, Vvut-krama, Shita krama and Siddha-jalaneti – with warm saltish water should be regularly practised in the morning.

After the ‘neti’ Vamana-Dhauti should be done. Its process is as under:-

Vamana – Dhauti
Take one and a half litre of luke warm water and mix a pinch of common salt in it. Sit or stand in an easy pose on your feet and drink the whole of the water rapidly. Then with light strokes of your right hand two fingers (in the throat) vomit out the water. Do not leave the attempt of vomiting till the last drop of salt water has been thrown out. This process will take you about ten minutes in the beginning but less after practice. The head and ears will feel extremely light after this practice.

After the ‘neti’ and the ‘Vamana-Dhauti’, ‘Kapala-bhati Pranayama‘ as it has been already explained, should be done for five minutes.

The ‘Pranayama’ should be followed by ‘Sarvangasana‘. This process is given below. The ‘Pranayama’ and ‘sarvangasana’ should be practised in the evening also before meals.

Sarvangasana

Lie flat on a carpet with the back downwards. Stretch the legs and raise them slowly and steadily till they stand vertically upwards with toes pointing to the sky. Now with the support of the hands raise the waist too. The forearms with elbows resting on the ground will help the waist to become erect in line with the legs standing in a vertical position. Press the chin against the chest and stretch the waist and the legs to your utmost capacity. Try to keep in this position for ten minutes and after that descend slowly and lie quietly for five minutes leaving the body perfectly loose and breathing deeply and slowly.

Jangha Chalan (Leg Movements)

Technique

Stand erect. Move slowly one leg front and back several times. Then the other one similarly. May be done as long as desired. If you loose balance, take support of wall with one hand.

 

Benefits

  • Prevents and cures stiffness or pain in the feet, knees and thighs.
  • Helps in smooth walking.

Kati Chakra (Waist Rotation)

Technique

Stand straight, out hands behind the back, bend the body and head. Rotate the upper body from right to left and then from left to right. Repeat as many times as desired.

 

Benefits

  • Prevents waist pain and bending of the body.
  • Hinders intestinal disorders and respiratory troubles.

Bhuja Chakra (Arms Rotation)

Technique

Stand erect. Rotate one arm from front to back several times. Then the other arm in the same way. Now repeat the first arm from back to front several times and the other one similarly.

 

Benefits

  • Prevents and cures the stiffness of the shoulder bones, elbows, wrist and muscles of the arms.

Griva Chakra (Neck Rotation)

Technique

Sit in a relaxing position, loosen the muscle of the neck & rotate once from left to right and then once from right to left. Continue this process as long as desired.

 

Benefits

  • Cures the stiffness of the neck and heaviness of the head.
  • Prevents the disease of spondilytis.
  • Tones the nerves of the eyes, ears and the nose.

Shav Asana

Technique

Lie straight and feel yourself completely at rest. Relax the body as if it is lifeless. Imagine the body is sinking into the earth.

 

Benefits

  • Very beneficial for the cure of mental tension and the blood pressure, disorders of respiratory system.
  • Complete rest for the body.
  • May be done after every asana.

Bal Machlan (Body movements like a crying baby)

Technique

Lie down. Life the head, shoulders and the legs and then move arms and legs briskly like a crying baby. Take rest in between.

 

Benefits

  • Helps both mind and body.
  • This exercise is the copy of a crying baby. It reminds childhood and helps to make one tension free.