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Hello Friends,

How can you make your body and mind perfectly healthy? Here are the simplest ways of Yoga.

Human body is an amazing gift of God. Body is the residence of the precious mind that has done all wonders the world has seen so far, at the same time all destructions also, the most bloody and horrific. Mind is the creator and destroyer of all civilizations. A man is said to be healthy if he is physically and mentally fit. So it should be our primary concern to keep our bodies in good health, because as you all know 'a healthy mind always resides in a healthy body’.

Yogasasthra says:

“Sareera maadhyam

Khalu Dharmasaadhanam”

The body first and then comes all the good and bad out of it.

The famous proverb says:

‘If only there is a wall, you can paint picture on it.’

The above and similar other teachings of our ancient Gurus point to the importance of body. Regular practice of ‘Hatayoga’ gives you a wonderfully healthy body and mind. Through this blog, I shall give you ideas how to practice this yoga, without the help of a Guru, because I am giving you things those I was taught by my guru ‘Yogacharya Govindan Nair.’

Mind and the Time Machine

Nothing in this universe is static. Everything-- all movables and immovables--- go on changing as the limbs of the huge Time Machine move forward. This is inevitable.

In our times the changes are happening at a quicker pace. This is may me mainly due to the brisk technological leaps. Each day dawns with a new invention, big or small, that changes the human lives of the entire world. Subsequently increases the importance of money and the world has becomes commercial. In a commercial world money is the ruling power. 

The changes affect human beings also. Their stature, nature, behaviour, outlook, style, culture,everything changes day by day. Such changes are inevitable also.

Human mind has now become more restless than it has ever been. It has become more and more cruel, greedy and selfish. The whole world therefore, is under the clutches of conflicts, big and small.

If one can control one’s mind, such things will never happen. But that is not an easy task. A mind without any control is just like a truant horse without bridle. Yoga is the only way to control our mind.  

Hatayoga

The basic scripture of Hatayoga is 'Hatayogapradeepika' witten by Swami Swatmarama.

Hatayoga refers to the fundamental lessons to enter into the deep ocean of Rajayoga. As well known Yogis say about it, the later is only meant for a limited number of people who aspire a permanent saintly (ascetic) way of life.

Hatayoga, on the other hand is useful to all who lead an ordinary mundane life, for an overall healthy, meaningful and near perfect life. Hatayoga mainly involves Yama Niyamas, Asanas and Pranayama. First of all let us have a look at the Yama Niyamas.

Yama Niyamas

Yama Niyamas are a set of rules framed by the ancient Yogis to be followed not only by a Yoga student but by each and every individual. But some of these rules are hard to crack and cannot be followed as such. They are primarily meant for the purification of mind.

Yamas:--There are five rules in this category.

1. Sathya (Truth)---To be followed in words and deeds.

2. Ahimsa (Not kill)---Ahimsa not only involves physical killing of creatures but also the mental and physical torture one’s action and words causes to others. We should abstain from that.

3. Astheya---Longing other’s possessions and trying to get them. This is theft, the principle taboo.

4. Brahmacharya (celibacy)---This is a nut hard to crack. Everybody cannot follow this.

5. Aparigraha (Greed)—There is no meaning in amassing wealth more than what we need. We cannot take them along while we go for our final journey.

Niyamas:-

Niyamas form the day–to-day activities we do. There are five rules in Niyamas.

1.Soucham (cleanliness)---Always keep the body and mind clean. It includes personal hygiene and keeping away of all negative thoughts from mind.

2.Santhosham (Happiness)—Lift up your innate pleasure from underneath and always try to keep a smiling face.

‘You may think that you cannot smile at a person who is your enemy. But why can’t you think you have no enemies?’

3.Tapas (Penance)---Here it only mean doing ones familial and social responsibilities in a right way.

4.Swadhyaayam---Ignorance is not a sin, but to keep faulty knowledge is. Read good books written by ancient sages and tear off the veil of darkness that covers up our mind.

5.Eeswarapranidhanam (prayer)—It is done as per one’s religious and social belief. But we all pray concentrating our mind on the Supreme Being, the Almighty. Atheists can also pray focusing their mind on some objects which they prefer.

Here let me point out a fact. As we proceed with the Asanas and Pranayama, gradually all these things will come to us on their own.

  

Meditation

                                              Meditation

What we people mean by meditation in our modern times is, not the meditation that is a prelude to ‘Samadhi’ that only great ‘Rishis’ can achieve. It means sitting calm in a particular place shutting off from all external distractions. The place may be a small room in your house, your private room in the office or a corner of your garden covered by lush green grass. Sit there in Padmasana or Sukhasana and start doing closing your eyes. Just focus on your breath. Or you can recite a mantra like’ OM NAMA SHIVAYA” with you full concentration on it. Concentrating on a visual object is yet another way. At times for the beginners the mind may struggle out and go to other things. Bring it forcibly back to your target. Do meditation in the morning just before sunrise. That is the ideal time. But you can do it at any time. There is no such time specification for meditation. You can do it for 10 minutes, half-an-hour or 1 hour; but once you allot a particular time and period, it is better to keep that every day.

Playing a soothing music while doing meditation is quite good.

Asanas (Postures) and Pranayama

This blog only mean to introduce a few simple asanas (postures) useful for beginners in Yoga. Pranayamas described here are only two-three kinds. But doing these asnas and Pranayama regularly in a systematic manner, will serve our purpose cent percent. This is my friendly assurance to you.

It will take 6 to 8 weeks for a normal individual to study all the asanas described here. In the beginning set a time table for 1 hour and start practising systematically. You can keep up with this one hour time even after you have gained mastery in the asanas. But if you are a busy person, only take selected asanas and do for half an hour. But do it regularly, with full dedication. If you have any disease like fever, do not do yoga till it is get fully cured. One thing to be remembered is that yoga is not to be stopped after doing for a week or a month. It is something to be practised throughout life.

Early morning, the time of sun rise, is the most appropriate time to do Yoga. But those who have no time can do in the evening also, before dusk. Spread a thick, large mattress (bed sheet) over the ground, sit in it facing East or South and start doing.

Sit in Padmaasana (Lotus Posture) which I have described elsewhere (https://plus.google.com/+kumarkuttyshn26/postshttps://plus.google.com/+kumarkuttyshn26/posts) and do Dhyana and Prayer for 10 minutes and then enter into other postures. Some other sitting asanas like Sukhasana, swasthikasana etc. have been left out, because Padmasana will substitute all those.

(Thunderbolt Posture)--VAJRASANA

                                                   

                                                                   Vajrasana

Stand on your knees. Keep the calf and feet slightly apart and sit back on the space in between the feet. Do not sit on the heels. Your hip should be firmly pressed on the ground. Keep the calf close to your thighs with the soles pointing up. Sit straight with your spine at 90 degrees. Extend both hands and cover up each knees. If both the hands are straight your posture is supposed to be straight. (See the picture)

Benefits:--

It enhances your entire digestive system particularly the Pancreas, which produces Insulin Hormone. The lack of production of this hormone results in Diabetes mellitus. Continuous practice cures all digestive disorders. Besides the nerves and blood vessels connected with the genital system becomes strengthened. Above all, this asana gives all benefits of other sitting asanas, including Padmasana.

 (Muslims do their prayer sitting in a posture somewhat similar to this asana).

Prarthana (Prayer), Dhyana and Savasana

Now the sitting asanas are complete. (I have avoided several sitting postures as Padmasana is a substitute for all). As stated earlier, the conventional Yoga starts with Prarthana (prayer) and Dhyana. Take 10 minutes for doing these two.

How to do Prayer and do Dhyana

Sit in Padmasana and close your eyes and pray to Almighty. Or else you may simply concentrate on the inhale-exhale process. This is for getting an initial control over the mind.

(At any time doing yoga, take care that none of your body part touches the bare ground. This will lead to the discharge of energy created inside the body).

After ten minutes of Dhyana, now the mind is calm and cool. Now we have to remove the tension of the body. For that there is Savasana (dead posture).

Savasana (Dead Posture)

Lie down straight in the bed sheet (mat) without any bend on any part of the body. Place the legs 1foot apart on both sides, so that the thighs will not touch each other. Keep the hands also stretched straight away from the body on either side. There should not be absolutely any pressure on any part of the body. Now close the eyes, just as you sleep (but do not sleep really). Do not move any of the body parts. Let the mind be free of all thoughts. The breathing may take place as usual. Try to concentrate your mind on the breathing process. See the breathing process with your inner eyes and count how many times you take the air in and expel out. Use 5 minutes for Savasana in the beginning of Yoga and 10 minutes after finishing all asanas of the day.

Benefits:--

1. The blood flow of the body get normalized

2. This Asana gives complete rest to all body parts.

3. Good for insomnia (loss of sleep)

4. The body gets a rejuvenated feeling.

Swasanakriya (Breathing Posture)

After doing Savasana we enter into the asanas proper. A beginner in Yoga can practice the following asanas during the first week:

                                           Swasanakriya

Swasanakriya (Breathing Posture) is a very simple asana. Lie down on the mattress with the body fully stretched. Keep the legs close to each other, so that the heels and the toes of both touch each other. Now, Place the hands on either side of the body, touching the thighs, with the palms facing down. Keep the mouth shut and eyes open. Now take breath (through nose only) slowly, and simultaneously lift up the hands. Move them backwards taking care to keep the distance between them same (not going converged or diverted). As the hands come at the back of head, place them down with the palms facing up, touching the ear of both sides. At this stage your inhaling is complete and lungs are full. Keep for 1 minute and lift up the hands and bring them slowly down to the former position. As you lift up the hands start exhaling. By the time the hands reach the former position the exhale process is complete. If at all some air is remaining in the lungs, expel out fully. Now one Swasanakriya is complete. Do it 10 times.

Benefits:--

1. Both the lungs get fully opened up and air enters into all chambers equally well.

2. Lungs will expand naturally.

3. All tissues of the body get richly oxygenated blood (Vital prana).

4.The asana is good for Asthma and Bronchitis. First bring the diseases under control by proper medication and then start with the asana. They will never return.  

Merudandasana (Do and Reduce pot belly)

Ardha Merudanadasana

This is the second asana of the first week.

                                    Ardha Merudandasana

Lie down straight on the mattress.  Keep the legs close to each other. The hands should be kept straight on either side touching the legs, the palms facing down.

Now take in breath and lift one leg 45 degrees up. Keep the leg straight without any bend on the knees. Concentrate all power on the leg. While doing this the other leg should remain still. Hold the toes pointing forward. Remain in this position for 1 minute and lower the leg slowly, simultaneously exhaling. Do not put down the leg; place it gently on the mattress. Now repeat with the other leg. Do it 10 times with each leg. This is Ardhamarudandasana.

Poorna Merudandasana

                 Poorna Merudandasana

In the same position as described earlier, take in breath and lift both legs up 45 degrees. If lifting is found difficult, give a small downward pressure on either hand  which will ease lifting of both legs. Give full power on both legs as said earlier. Hold for one minute and lower as said earlier. Exhale as you start lowering the legs. Repeat 10 times. In both cases take care not to lift the head and the upper body from the mattress.

(In poorna Merudandasana the legs should not be lifted as much as shown in picture. It should be held in a slightly slanting position.)

Effects:--

1. The word ‘Merudandam’ means Vertebral Column, the most prominent bony framework of the body. This asana gives power to vertebral column and all associated muscles and nerves. People regularly doing this asana will not have back-ache, sudden painful spinal tilting, twitching etc. The muscles on the back side of the body become strong.

2. Helps to reduce Pot Belly.

3. Enhances the process of digestion

4. All organs of the abdominal cavity are get strengthened.  

Pavan Mukthasana

Ardha Pavan Mukthasana

                                Ardha Pavann Mukthasana

Stretch on the mattress with body straight, and the legs kept close. The hands, stretched, should be kept on either side with palms facing down. Lift one leg bending the knee and bring towards the stomach.  Now cross the fingers of both hands and hold below the knee, as a support (lock), and pull the leg close to the stomach.  At this stage take in breath and lift the head, bring forward and touch the forehead on the knee. Keep the position for 1 minute, release breath and come to the initial position. Do with the other leg. Each leg 10 times. (See the picture).

(The beginners may find it a bit difficult to do this asana. Do not try to forcibly touch the knee with the forehead. A few days practice will make the back bone more flexible and you can do the asana easily. For those having pot belly doing this asana is really cumbersome. However, they can also have a try to reduce belly)

Poorna Pavan Mukthasana

                                 Poorna Pavan Mukthasana

The procedure is same as above. Lift both legs at the same time with knees folded, giving support with hands (see picture). Take in breath, lift the head and touch the forehead in between the knees. Keep for 1 minute and come to the initial position, releasing breath.

Benefits:-

1. The word ‘pavan’ means air, gas etc. Inside the body during the process of digestion a lot of gas is formed. This will go out in normal cases. In some people the gas remains within the digestive tract causing flatulence, belching, stomach pain, loss of appetite etc. It is often referred to as ‘gas trouble. ’Doing this asana for 1 week will remove the entire gas problem.

2. The back bone and the associated muscles get strengthened.

3. The entire digestive system starts functioning normally.

4. Persons dong this asana regularly will not have back pain, joint pain, hip pain etc.

5. A best cure for pot belly.

Sasasana

                                   Initial                        Final

                                          Final posture

This is the third asana for the first week                              

Sit in Vajrasana. (Padmasana and Vajrasana are to be practiced by all yoga practitioners everyday to gain expertise).  Hold the two palms close as if in prayer, inhale deeply and bring both hands over the head. Exhale and bring the whole upper body with hands down, to the extent that your forehead touches the floor. Now the exhaling is complete. The hands are now extended forward and place palms on the floor facing down. (See picture) Take care not to lift hip from the ground, because there will be a tendency for the hip to get automatically lifted up. Hold it firmly pressed on the floor. Now one Sasasana is complete. Do it 10 times.

(‘Sasam’ means rabbit. We are here imitating a natural posture of the rabbit.) 

Effects:-

1. This asana is mainly meant for the Adrenal Glands situated above the Kidneys. The secretion of the gland is optimized by this asana. People regularly practicing this asana will not be easily get irritated or annoyed. They can remain calm in any adversities.

2. The hip bones become more flexible and such people can walk or run any distance with ease.

Food and human character

Is there any relation between the food man eat and his character? I strongly believe’ yes’. There is a famous quote:

‘Tell me what you eat and I shall tell what you are’

There are two types of food, food which satisfy our natural appetite and that which satisfy our sensual appetite. The first is the’ good’ food and the other ‘bad’. The quantity of food one takes is also important. Yogasasthra advises to eat whenever you feel real appetite and that also in moderate quantity. Food is not for satisfying your senses; it is only for the health of the body and relieving appetite. Eat only to fill ¾ of your stomach. Once we eat, that food remains in our stomach for about four to five hours. By this time only the process of digestion completes and the undigested residue is removed to the large intestine. Still another point is that, do not eat or eat very light whenever you are sick. Man is the only animal who eats even when he is ill.

I personally believe that vegetarian food is good not only for better health, but for a calm and cool temperament. Meat eaters are mostly found hot and beastly in character. However more studies are required in this field.

It is observed that crimes, quarrels and other misdemeanours are less among Brahmin community who are generally herbivores. (I do not forget that a good percentage of the present day Brahmins are meat eaters)  

http://www.anna-kingsford.com/portugues/outras_obras_relacionadas/obras_relacionadas/OOR-P-Hart-FoodCharacterCompleto.htm 

Noukasana

This is the fifth asana for the first week

                                                 Noukasana

‘Noukam’ means canoe (a small boat). While doing this asana the body will acquire the shape of a small canoe and therefore this name.

Stretch on the mattress with your legs placed close together and hands on either side of the body.

Now take in a little breath. Make the body stiff and rise up your head, upper body and the legs at the same time. Now the hip portion of the body only is in contact with ground. Extend the hands and hold in a level with the palms of the leg. Let the whole body be stiff. Hold the posture for 2 seconds, release breath and come down. Now 1 Noukasana is complete. Take rest for two seconds and repeat. Do it 5 times.

Benefits:-

1. This asana is very good for destroying the worms of the stomach. In every person there may be worms like Tape worm, Round worm etc. in the intestine. These are intestinal parasites and they have to be removed. Say goodbye to pot belly by doing this regularly.

2. Reduces ‘Gas Trouble’

3. Increases digestive power.

4. Lungs expand to receive more air.

5. The nerves and muscles of the back bone become strengthened

Marjari Asana (For an erect posture)

This asana is an imitation of certain actions of cats, when they woke up from sleep. It is described here in two stages.

                                     Marjari Asana--Initial Posture

I) Sit in Vajrasana. Then stand on your knees. Bend down the whole body and fix both hands on the ground, just below the shoulders. Now you are standing on four legs. The hands should be firmly fixed on the same position and the distance between them should be similar to that of the distance between the knees. Close the mouth, take deep breath through nose and bring the head and upper body bending back. Simultaneously bend the back bone inwards, just like a moon’s crescent shape.The eyes should face up on the ceiling. (see picture)

                                          Marjari Asana----Final Posture

II) During this stage bend the back bone in the opposite direction, so that it will be in the form of the outer portion of a bow (See picture). At this stage bring the head in between the hands and release the breath forcibly through the mouth with “Ha” sound. In this asana the work is done by the back bone and head alone. Keep the other body parts, especially the hands and feet firmly fixed to the mat.

Benefits:--

This is a very peculiar type of asana. It strengthens the back bone, neck, shoulders and their muscles. To get enough flexibility for the back bone is very important. Some peoples’ body will have a slight forward bent. This bent is prominent in most of the ladies, but it is not visible externally as they cover up their bodies more than gents do.  This asana makes your posture erect, thereby increasing your personality. The reproductive organs of the ladies become more strengthened. Irregular menstruation, leucorrhoea etc. will be cured permanently by regular practice.

Asanas for two weeks

For a beginner in Yoga it will take at least two weeks to have fairly nice touch with the above detailed asanas. Even then they can do them systematically for two more weeks, and then enter into still more difficult asanas which follow.  

Viparithikarana Mudra (Inverted Pose)

Yogasasthra describes several ‘Mudras’, ‘Bandhanas’ and ‘Kriyas,’ in addition to asanas. Three Mudras I have described elsewhere. All of them affects different body parts differently and give positive results. Viparithikarana Mudra (Inverted Pose) is in fact regarded as a Mudra, not as a true asana.

                           Viparithikarana Mudra (Inverted Pose)

Stretch on the mattress with body straight. Place the legs stretched and hands close to the body. Take in breath, lift the legs and bring them at 90 degrees to the body. (For those who cannot lift legs on their own, can do with the help of hands)

Release breath and lift the hip and the body from the surface by giving support with each hand on either buttock. Now only the head and shoulder are touching the ground and the body hip are at 45 degrees angle with it. At this stage extend and hold the legs straight. (See picture). Let the breathing take place as usual. Remain in this pose at least 3 minutes. Then draw the legs backward, slowly straighten and place on the mattress. You may do it two times (6 minutes) a day.

A few days practice will make anybody do the asana properly.

Benefits:-Inverted pose is a very lauded one in Yogasasthra. Swami Swatmarama has said that doing this mudra for 3 hours a day makes an old man youth. However, we cannot go that much.

The heart and lungs are the two vital organs benefitted by this asana. These organs get ample blood supply and get strengthened. It is said that this asana can cure Bronchitis also.

Yoga Mudra

                                                Yogamudra

This is just another Mudra that has got immense importance in Yogasasthra. This is done by sitting in Padmasana. Sit in Padmasana, take breath normally for 2-3 times. Keep the entire body relaxed without any strain anywhere. Take both hands back; hold the wrist of the left hand with the right hand. Keep the fingers of the left hand folded. Place both hands, straight, on the hip. Keep the whole body relaxed

Take deep breath, hold for 2 seconds. Release breath and simultaneously bend the whole body forward and touch the fore-head on the surface. At this stage the breath is fully released and lungs are empty. (The hip should not rise up during bending. It should be firmly fixed on the mattress-see picture)

Keep for 2 seconds, take breath and come to the initial state.

In the beginning many people will not be able to touch the ground with their fore-head. But, by a few days practice the back bone becomes more flexible and you will be able to do the asana without much effort.

Do not try to touch your fore-head forcefully on the ground. It may do harm like painful jerking of the hip joint. Yoga is not a Circus. Through the asanas we are making the body more flexible and it is a gradual process.

Benefits:-

1.It is a cure for a number of stomach related ailments.

2. A best asana for curing digestive disorders and constipation.

3. The back muscles, blood vessels and nerve endings become stronger.

Sarvangasana (Shoulder Stand Post)

                                                   Sarvangasana

This asana gives strength and vitality to all internal organs of the body. It is in effect the same as Sirshasana. But the later is a bit dangerous, as the head may slip out while doing and that is dangerous.So, instead of doing sirshasana it is always advisable to do this. Start doing it giving full ease to the body

Stretch on the mattress as before. Take breath and lift the legs without bending knees as in inverted pose. Now raise the entire body and hip upward. Press the knees of the hands on the floor and give support to the hips on either side with the palms. Now the only body parts which touch the ground are the head, shoulders and the knees of the hand. Stand in this position for 3 minutes; bring the head back behind the head and keeping balance place it on the mattress without bending knees. Do it two times.

The legs in this pose will show a natural tendency to go to the back of head.  Give an inward bend to the spine and keep the legs at 90 degrees. Let the breathing process take place as normal. Concentrate your eyes on the toes. Your chin will touch your chest if your position is correct.

Continuous practice is the only way to gain mastery. Keep on trying with dispassion. You will get it.

People with Thyroid problems, Heart disease and hypertension should not do this asana.

Effects:-

1.In both Sarvangasana and inverted pose the blood flow instead of going up, comes down to the vital organs like brain, heart, Lungs and other organs of the neck region. These organs become strengthened. In ladies these two asanas are excellent remedy for uterine disorders.

2.Besides, it prevents the thickening of veins of the leg, the so called ‘Varicose Vein’