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Yoga

Many people think of Yoga as a system of Indian gymnastic exercises. Nothing could be further from the truth. Yoga is a vast experience, the aim of which is unity with your Inner Being. One rung of the ladder which takes one towards this unity is the practice of Asanas. Asanas are postures which teach one control over the body so that it can remain calm and steady for long periods of time. They are to be performed slowly, with relaxation and concentration. They benefit the entire system by gently stretching the muscles, massaging the internal organs, regulating the endocrinal glands and toning the nerves of the body. Today's society makes many and varied demands on a woman. In many ways she is still the slave of her traditional image. At the same time a complex urban environment requires her to shoulder many new responsibilities and stresses. The regular practice of asanas infuses one with both vitality and equilibrium. By expanding your consciousness Yoga gives not only good health but enriches your entire life. As it develops latent abilities, it will help actualize the enormous potential that lies untapped in most women. The subject of Yoga is like an ocean, vast and deep. In this slim volume we can only take you to its shore for a glimpse of that great expanse of joy which lies ahead of you. We have selected a few practices which are relevant to the specific needs of women and have also included some Pranayamas and Mudras which are important. SURYA NAMASKAR Surya Namaskar is composed of 12 positions and 12 mantras. One complete round consists of these twelve positions in succession, repeated twice. For optimum benefits each position should be practised while reciting its respective mantra. Start your morning with this rhythmic practice, for it revitalizes the whole body and is an antidote to lethargy. If on any day you do not have sufficient time to do all the asanas, do a few rounds of Surya Namaskar instead. Upto 12 rounds. Ideally you should practise Surya Namaskar at sunrise, exposing your body fully to the sun's rays. Stand erect facing the sun. Keep your palms folded against the chest as if you are doing 'Namaskar". Now exhale deeply through the nose. Position 2 : Inhaling, raise your arms straight above your head. Be sure that your hands are perfectly

straight, palms facing forward. Bend your head and trunk slightly backwards. Position 3 : Now swing the body down while exhaling completely. Place the palms on the; ground ahead of your feet, but if you cannot touch the ground then try to touch your toes. Be sure to keep your knees straight while bending downwards. Your head should touch the knees. Position 4 : Inhaling, stretch the left leg back, toes and knees touching the ground. Bend the right leg at the knee and keep the loot pressed on the ground. Your palms should be firmJy placed on the ground. Look upward while bending slightly backwards. Do thiii with alternate legs for each half round of Surya Namaskar. Therefore if you have put your left leg at the back the first time, then you will be throwing back your right leg the next time. Position 5 : Your palms are already pressed on the ground from position 4 and your left leg too is at the back. Now stretch back your right leg also to form a line with the left one, exhaling as you do so. Raise the central part of your body in a complete arch. Both the arms should be straight and the head lowered. Position 6 : Slowly lower the entire body so that only the knees, chest and forehead touch the ground. Retain the breath outside. Keep your palms firmly on the ground parallel to the shoulders. Position ? : Raise your trunk by straightening the arms and bend your head backwards, looking up. Inhale deeply as you do soPosition 8 : Swing back making an arc to Position 5 while exhaling completely.

Position 9 :
inhaling,bring the left leg forward, placing the foot near the hands. Look up. This position is the same as position 4 Position 10 : Revert to the third position as explained before, exhaling completely.

Position 11 : Raise both the arms above the head while inhaling as in the second position. Position 12 : Repeat the first position. Stand straight with your head held high. Exhale deeply. This ends one round of Surya Namaskar. Finish this practice with a few Tadasanas and rest for a few minutes in Shavasana. Limitation : Not to be practised after the 4th month of pregnancy. Build up the practice slowly. Since it helps release toxins, you may get skin eruptions. If so, stop this practice and restart gradually. TADASAlxiA Stand erect with your feet 6 inches apart. Raise your arms overhead, with fingers interlocked and palms facing upwards. Gaze at your hands and lifting your heels, stretch your whole body skywards. Slowly return your heels to the ground. Upto 10 times or hold the final pose for 2 minutes. Benefits : Stretches the intestines and abdominal muscles. Tones the spinal nerves. Effective if practised during the first 6 months of pregnancy. MARJARIASANA (the Cat-stretch pose) Sit in Vajrasana (i.e. Knee! and then sit on your feetJapanese stylewith your heels alongside your buttocks. An excellent asana for digestion. Sit 5 minutes in this position after meals, especially if you suffer from hyper-acidity). Kneel and place your hands on the floor in line with your shoulders, keeping your arms straight. Depress the spine and raise your head slowly, inhaling as you do so. Then lower your head, simultaneously exhaling and drawing in your stomach. 1 0 rounds. Benefits : Renders the spine and neck flexible. Excellent for pregnant women and those suffering from menstrual irregularities. Relieves menstrual cramps and back-aches.

SHASHANKASANA (tho Pose of the Moon) Rest your, hands on your knees. Sit straight, keeping the trunk, neck, and head in one straight line. Now raise your arms straight up while inhaling deeply. Then bend forward, exhaling slowly. Keep on bending till your forehead and palms touch the ground, making sure that they touch the ground at the same time. Hold the breath as long as possible. Then, while inhaling raise your body up to a normal position. Finally exhale and lower the arms, placinct your hands on your knees. 10 rounds. Eenevits : Helps relieve constipation end cures sciatica. Tones the pelvic muscles. Also helps mental problems. Practised for long periods (i.e. remaining in the pose 1530 minutes), it is a powerful corrective to anger and depression. BHUJANGASANA (the Cobra Pose) Lie on your stomach with legs extended and toes together. Place your palms on the ground underneath the shoulders. Rest the forehead on the ground and relax the whole body. While inhaling slowly raise the head and the upper portion of the body. Try to exert minimum pressure on your palms, only utilizing the back muscles to raise yourself. Bend the spine backwards as much as is possible without strain until the arms are straight, keeping the navel as near the ground as possible. With your glance skyward, try to maintain this position as long as you can while breathing normally. Exhale as you slowly lower your shoulders and head back to the ground. Upto 5 times or atleast one minute as a static pose. Benefits : Tones the reproductive organs and helps with rnsnstrual problems. Beneficial for all abdominal organs. Removes backaches and re-locates slipped discs.

Limitation :
Not for sufferers of peptic ulcers, hernia or hyperthyroid. SHALABHASANA (the Locust Pose) Lie on your stomach with your hands under the thighs, palms downwards. Retain your

breath, tense your body and raise your legs and abdomen as high as possible without bending the knees. Exhale as you lower them to the ground. In the beginning use your hands to support your legs.; Upto 5 times. Benefits : Tones the abdominal organs,especially the liver and the intestines. Good for the lower spine and the sciatic nerve. Limitations : Not for sufferers of peptic ulcers, hernia or a weak heart. DHANURASANA (the Bow Pose) Lie flat on the ground, face downwards. Relax the muscles. Bend your knees and catch hold of the ankles with the hands. Raise your head, shoulders and chest keeping the arms and forelegs straight and stiff. The whole body should be resting on your abdomen. Retain your breath as long as you do this asana. Exhale while coming back to the normal position.Upto 5 times for as long as it is comfortable. Benefits : Powerfully massages and tones the abdominal organs and muscles. Quickly reduces excess fat in that area. Limitations : Not for sufferers of hernia, peptic ulcers or bent spine. PASCHIMOTTAN ASANA (the Back-stretching Pose) Lie on your back and extend your hands behind your head. Keep them straight. Now sit up quickly and bring your hands down slowly to catch the toes with the index fingers. Bend your trunk as much as possible, but do not use force. Retain your breath while you are catching your toes. Again sit up and then lie down. Repeat this twenty times. Finally, catch hold of your toes and breathing very lightly remain in this position as long as you can. Benefits : Tones the abdominal organs arid helps remove diseases of this area. Removes flatulence.

constipation and backache. Very effective for removing excess fat in the abdominal region. Limitations : Forward bending asanas should not be done by those with back trouble. USHTRASANA (the Camel Pose) Sit in Vajrasana with knees and feet slightly apart. Kneel and move your hands back to hold your heels. Stretch your neck backwards, arching your spine. Return to kneeling position and to Vajrasana. This is an excellent counter pose to a forward-bending asana. Upto 10 times as a dynamic exercise. Hold upto 3 minutes as a static pose. Benefits : Stretches the stomach and intestines, thus helping to eliminate constipation. Good for backaches and rounded backs. Reduces fatty deposits in the abdominal region. SARVANGASANA (the Shoulder-Stand Pose) Lie flat on your back. Using your arms as levers, raise your legs and back to a vertical position. Bend your elbows and support the back with your hands. Your trunk and legs should be in a straight line, with your neck and shoulders forming a right angle. The chin should bs pressed against the chest. Retain the pose as long as is comfortable (Build upto 35 minutes). Benefits : Stimulates the thyroid gland,, thus imiproving the body's functioning. By bringing a fresh supply of blood to the brain it relieves psychological disturbances. Limitations : Not for sufferers of enlarged throid, liver or spleen,high blood pressure or heart ailments. HALASAWA (the Plough Pose) Lie on your back. Be sure that your head is on the rug or blanket on which you are practising your Yogasanas. Keep your hands at your sides, palms on the ground. First raise the legs slowly without the i-id of your hands.

Then lower the legs bringing them over the body until the toes touch the ground. Your knees should be straight and close together. The legs and the thighs must be in one straight line, while the chin should be pressing the chest. Breathe slowly. In performing this asana.There should be no jerks. Do not ever try to force the toes to touch the ground. Maintain the pose for a comfortable length of time, breathing slowly and deeply. Then return to the supine position. Upto 4 times, holding the pose 15 seconds at first. Add 1 5 seconds each week upto 1 minute. Benefits : Removes waist-line fat deposits. Helps the functioning of the abdominal organs. Tones the spinal nerves. Limitations ; Not to be performed by the old or infirm, by sufferers of sciatica, back ailments or high blood pressure. KAWDHARASANA (the Shoulder Pose) Lie on your back with knees bent and your heels as near the buttocks as possible. Holding your ankles raise your buttocks and arch your back fully. Do not move your feet and shoulders. Retain your breath. Upto 10 times.

Benefits :
Excellent for round shoulders and backaches. Also for women who have a tendency to miscarry. Limitations : Not to be practiced during pregnancy. MERU WAKRASANA (the simple Spinal Twist) Sit with your legs straight in front of you. Place your hands on the ground beside your buttocks with the fingers pointing outwards. Move your left hand across so that you place it near your right hand. Now place the left foot outside your right knee. Shift your right hand slightly back. Slowly twist your head and trunk as far to the right as possible, inhaling as you do so. Exhaling, recentre your trunk and then twist it again. Repeat on the other side. Upto 10 twists on each side.

Benefits :
Stretches the spinal chord. Helps reduce simple backaches. SHAVASANA (the Corpse Pose) This is an asana for relaxation of all the nerves and muscles. This should be performed after practising all other asanas. Lie flat on the back, with the legs completely straight, the heels and toes separated. Close your eyes and relax all the muscles, nerves and organs. Do not move at all. Become aware of your breath, keeping it natural. Count the respirations1 in; 1 out; 2 in; 2 out; and so on. Continue for a few minutes, keeping your mind on the counting,

Benefits :
Brings about relaxation of the: whole psycho-physiological system, SHAKTI BANDHA A S A W A S (Energy Block exercises). According to yogic belief, prana (or vital energy) should flow freely through the body. Sometimes this free flow is impeded resulting in muscular tension and organic inefficiency. These simple exercises break up these blockages, thus helping to eliminate toxins and to harmonize the body's functioning. They are particularly beneficial for women, as they restore the balance of the endocrine system and its hormonal secretions.factors which so strongly affect their physical and emotional well-being. They are an excellent preparation for childbirth. NAUKA SAIMCHALANA (Rowing the boat) Sit with you? legs stretched in front of you. Make circular motions with your hands and arms, bending the body forwards and backwards as far as is possibleas if you are rowing a boat. Reverse the rowing movement as though you are going backwards. Each direction 10 times.

Benefits :
An excellent exercise during pregnancy upto three months. It massages the abd,ominal muscles and organs. CHAKKI CHALANA (Churning the Mill). Remain in the same position, Make horizontal

circular movements with the arms, keeping them straight with interlocked fingers;asthough you are working the grinding stone. Move the body only from the waist, 10 times clockwise and then 10 times anti-clockwise. Benefits : Good for pregnant women as it massages the uterus and abdominal muscles and makes delivery easier. PULLING THE ROPE In the same position, raise the arms alternatively up and down as though pulling a vertical rope. Benefits : Helpful in strengthening and loosening the arm and shoulder muscles, and developing a firm bust. CHOPPIWG WOOD Assume a squatting position. The feet must be flat and the knees fully bent and separated. Clasp your hands and raise your arms above your head. Then make chopping movements as though you are cutting wood with an axe. Inhale whilst raising the arms and exhale while bringing them down. 10 to 20 times. Benefits : As above BANDHAS & MUDRAS These "Psychic locks" and "Psychic attitudes" are extremely powerful and are widely used in pranayamas and yogic meditational practices. As they should be learnt under expert guidance (to begin with you need to learn to sit in one of the meditative poses), in our little book we can only give you a brief description of one of the mudras. ASHWINI MUDRA (the Horse Mudra) Sit in any meditative pose, relax and close your eyes. Breathing normally, contract the anal sphincter muscles for a few seconds. Then relax them for a few seconds. Repeat as often as possible. Learn to inhale during contraction and exhale during relaxation of the sphincter muscles. Benefits : Very helpful for those who suffer from piles

and prolapse of the rectum or uterus. Helps remove constipation. AGN1SAR KRIYA This is a Hatha Yoga technique. Here it is given in its simplest form. Sit in Vajrasana with knees apart. Place your hands on your knees with arms straight and lean forward slightly. Extend your tongue and breathe rapidly in and out, simultaneously expanding and contracting the abdomen. The breathing should resemble the panting of a dog. This should not be practised until four hours after meals. Upto 25 times. Benefits : Tones all the abdominal organs, and stimulates the appetite. Limitations : Not for those suffering from heart problems and peptic or duodenal ulcers. Not to be practised during pregnancy. PRANAYAMAS These are not merely breathing exercises with purely physical benefits. Prana is the vital force which pervades thei cosmos. More subtle than air it may be defined as the energy essence that is in air and in everything in the universe. Yama means control. The aim of pranayama therefore is to bring about perfect control of the flow of prana in the body. Whatever pranayama you do, you should do it with full awareness, keeping your mind on the process itself. The deeper the concentration the greater the benefit. As with bandhas and mudras you should learn pranayama under a qualified teacher. We will give a description of a few practices so that you may have some notion of what they are.Sit in a meditative asana. There are certain precautions which must first be taken note of. a) The bladder, stomach and intestines should be empty before doing pranayamas, Wait at least 4 hours after rneals. b) Do pranayama after asanasand before meditational practices. c) Your room must be clean, and well ventilated, not dusty and smoky.

d) Never force the breath or strain the lungs. e) Increase the length of your practice of pranayamas slowly. As it clears the system of toxins, you may find your skin erupting in spots and pimples. Stop the practice and restart very gradually. UJJAYI PRANAYAMA (Psychic Breath) Contract the glottis in the throat and breathe in and out through the nostrils. It is iike gentle snoring and one has the feeling that one is breathing through the throat only. It can be practised with many of the mudras and meditational practices. Benefit : Produces a serene effect on the nervous system. Helpful in cases of insomnia and high blood pressure. SHEETALI (Cooling Breath) Extend the tongue and fold it lengthwise, forming a tube protruding a little away from the lips. Draw in air through the mouth with a hissing sound. The breath should be retained as long as can be done comfortably. Exhale through both the nostrils.9 rounds. Benefit : Induces mental calm. Cools the system. Eliminates thirst and purifies the blood. For high blood pressure, start with 9 and increase slowly to 60 rounds. SHEETAKARi : (Hissing Breath) Same as above except that the tongue should be folded back so that the lower surface touches the upper palate. Clench the teeth together and separate the lips as much as possible. The inhalation should be through the teeth. Benefits : Same as above. BHRAMARI (the Humming Pranic Control) Close your eyes. With your teeth clenched, inhale fully through the nostrils. Plug the ears with your index fingers. Slowly exhale producing a long steady humming sound like a bee. Keep the tone low and feel the vibrations of the sound in the brain, remaining conscious only of this sound. Start with 5 rounds and slowly increase the number of rounds.

Benefits : Relieves cerebral tension, removes anger, anxiety and frustration. Reduces blood pressure. Excellent for throat ailments. Improves the voice. Precaution : Never to be done in a prone position.

NADI SH'ODHAN
(The Psychic Network Purification) This is the most important of all the pranayamas. Sit in a pose in which you can remain comfortable for atleast 15 minutes with a straight spine and a relaxed body. Close the eyes and" prepare the rnind for the practice. For a few minutes be aware only of the body and the breath. Keeping the left hand on the left knee, raise the right hand to the face. Place the index and middle fingers on the eyebrow centre. The thumb must be near the right nostril and the ring finger near the left. These two fingers will control the inward and outward flow of air. Close the right nostril with the thumb. Inhale through the left, close it with the ring finger, release the right nostril and breathe out through it. Then inhale through the right nostril. Close it while opening the left nostril for exhalation. This makes one round. Count the length of the inhalations and exhalations. Start with a count of 5 and slowly increase the period of inhalation and exhalation being careful never to strain the lungs. Do between 1025 rounds.

Benefits :
Induces calm and tranquility of mind. Purifies the blood and nourishes the brain cells. Generally improves the health.

Out of the innumerable yogic practices which are well-known, we have chosen a very few which may help alleviate the physical and mental problems which are encountered by women. Although we have tried to describe the techniques fairly explicitly, no book can replace the thought and experience of a trained yoga teacher. We suggest you seek the guidance of the Bihar School of Yoga, Shivandashram, Lai Darwaja, Monghyr, Bihar, Their qualified teachers imbued with the knowledge and wisdom of their Guru, Paramhansa Satyananda Saraswati, are to be found in most Indian cities and will be more than adept at helping you with your difficulties, be they physical, mental or spiritual. We acknowledge our debt to the Bihar School of Yoga and to their publications from which we have compiled this text.

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