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Yoga Anatomy The Science of Life. Patanjalis definition of Yoga Maharshi Patanjali defines yoga as Yogashcittavrttinirodhah -- that is, "Yoga means the.

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Presentation on theme: "Yoga Anatomy The Science of Life. Patanjalis definition of Yoga Maharshi Patanjali defines yoga as Yogashcittavrttinirodhah -- that is, "Yoga means the."— Presentation transcript:

1 Yoga Anatomy The Science of Life

2 Patanjalis definition of Yoga Maharshi Patanjali defines yoga as Yogashcittavrttinirodhah -- that is, "Yoga means the suspension of all the psychic propensities."

3 The real meaning of Yoga The Sanskrit definition of Yoga (yuinj + ghain) is unification Sadashiva said Sam'yoga yoga ityukto jiiva'tma' Parama'tma'nah, or "The unification of the unit soul, the jiiva'tma', with the Universal Soul, Parama'tma', is Yoga."

4 Tantra The practical spiritual cult was taught by Shiva over 7000 years ago. This was later know as Yoga. The word tantra is derived as: tan + trae + d'a. Tra [trae + d'a] means "that which liberates." So Tantra means the science which shows the path for the emancipation of the human entity through psycho-spiritual expansion. There is an acoustic root ta. Ta represents dullness or lethargy. So literally tantra [combining two derivations] means "a systematic and scientific process which brings about first expansion, and thereafter liberation from the bondages of dullness and lethargy".

5 Tantra Yoga Around 2300 years ago Paintanjali systemitized yoga into sutras. This collection of 194 sutras detailed the process of asanas and their benifits. This is considered the first text on Yoga.

6 Tantra Yoga Rajadhiraja Yoga

7 Rájadhirája Yoga represents an integral approach to life which is simple, universal, and free from religious and historical distortions. Invented 2000 years ago by Maharshi Astavarka. Recent Yogic master Shrii Shrii Anandamurti introduced new practices that enliven the whole system with deep relevance to our modern-day life and psychology. Rájadhirája Yoga is a complete yogic practice to attain physical fitness, mental clarity, and spiritual progress

8 Tantra Yoga Rajadhraja Yoga Astaunga Yoga YamaNiyama AsanasPranayama PratyaharaDharana DhyanaSamadhi

9 Astaunga Yoga Here Rájadhirája Yoga is systematized into 8 progressive stages know as the 8 limbs of Astaunga Yoga. Begining with morality, or good conduct, and then progressing from the physical to the devine, the practioner gradually explores more subtle regions of his/her mind. Through As't'a'unga Yoga, as laid down in the A'nanda Ma'rga, a Sa'dhaka, conscious of his/her body and self, can gradually awaken the dormant mental power and with the help of this developed mind he/she can eventually establish himself/herself in spiritual self. In this seity - in this characteristic self he/she gets real A'nanda. -Shrii Shrii Anandamurti

10 Tantra Yoga Rajadhraja Yoga Astaunga Yoga YamaNiyama AsanasPranayama PratyaharaDharana DhyanaSamadhi Raja Yoga JinanaKarmaBhakti Mantra Yoga

11 Raja Yoga Yoga of the inner concentration, where the mind is concentrated towards the subjectivity of the self. Three approaches Jinana Yoga Karma Yoga Bhakti Yoga

12 Tantra Yoga Rajadhraja Yoga Astaunga Yoga YamaNiyama AsanasPranayama PratyaharaDharana DhyanaSamadhi Raja Yoga JinanaKarmaBhakti Mantra Yoga Kundalinii Yoga

13 Practices to arouse the kula kundalinii energy lying dormant in the Muladhara carkra, and free its movement up through the spinal column.

14

15 Hatha Yoga Where propensities are controlled the nerves are made to stop their functioning by forced physical energy. Not only the nerve fibres but also the nerve cells are made to stop their functioning. When the function is stopped there is no ectoplasmic vibration. If this is done the mind stops its functions. When the mental actions are stopped there is temporary control of the propensities. This forced control is known as Hat'ha Yoga. Hat'ha means Balena - by force. -Shrii Shrii Anandamurti

16 The 8 Limbs of Yoga Yama Nyama Ásanas Pratyáhára Prán´áyáma Dháran´á Dhyána Samádhi

17 Yama : control of oneself in relation with the external environment. Social morality Niyama : regulation of one´s internal environment. Individual morality. Àsanas: Sthirasukham a'sanam (Patanjali). A'sanas are calm, quiet and easy postures which are held with proper inhalation and exhalation. They exercise the nerves, tissues, glands and organs of the human body. Pratyáhára: prati - a' - hr + ghain. The word a'ha'ra literally means "assimilating" or "taking something within". As a yogic practice, pratya'ha'ra means "withdrawal of the mind from external objectivity and goading the withdrawn mind toward Parama Purus'a". Prán´áyáma: Tasmin sati shva'sa prashva'sayoh gativicchedah pra'n'a'ya'ma. That is, "Pra'n'a'ya'ma is the process of breath control along with the imposition of the ideation of Supreme Consciousness." It helps the mind in concentration and meditation. Dháran´á:Deshabandhashcittasya dha'ran'a'. Dha'ran'a' literally means "locating the mind firmly in an area or region of the body". This involves concentrating upon the respective controlling points of the fundamental factors located within the human body. That is, the mind is to be fixed on specific cakras [plexi] and engaged in Cosmic ideation. Dhyána: Tatra pratyatyaekata'nata' dhya'nam -- "Dhya'na means 'the unbroken flow of mind towards the supreme goal." So dhya'na is meditation on the Supreme Entity so that there is an incessant upward movement of the mind towards Parama Purus'a. Samádhi: Sama'dhi is the merger of the unit consciousness in Cosmic Consciousness. It is not a particular lesson; it is the result of all the above spiritual practices.

18 Yama : control of oneself in relation with the external environment. Social morality Niyama : regulation of one´s internal environment. Individual morality. Àsanas: Sthirasukham a'sanam (Patanjali). A'sanas are calm, quiet and easy postures which are held with proper inhalation and exhalation. They exercise the nerves, tissues, glands and organs of the human body. Pratyáhára: prati - a' - hr + ghain. The word a'ha'ra literally means "assimilating" or "taking something within". As a yogic practice, pratya'ha'ra means "withdrawal of the mind from external objectivity and goading the withdrawn mind toward Parama Purus'a". Prán´áyáma: Tasmin sati shva'sa prashva'sayoh gativicchedah pra'n'a'ya'ma. That is, "Pra'n'a'ya'ma is the process of breath control along with the imposition of the ideation of Supreme Consciousness." It helps the mind in concentration and meditation. Dháran´á:Deshabandhashcittasya dha'ran'a'. Dha'ran'a' literally means "locating the mind firmly in an area or region of the body". This involves concentrating upon the respective controlling points of the fundamental factors located within the human body. That is, the mind is to be fixed on specific cakras [plexi] and engaged in Cosmic ideation. Dhyána: Tatra pratyatyaekata'nata' dhya'nam -- "Dhya'na means 'the unbroken flow of mind towards the supreme goal." So dhya'na is meditation on the Supreme Entity so that there is an incessant upward movement of the mind towards Parama Purus'a. Samádhi: Sama'dhi is the merger of the unit consciousness in Cosmic Consciousness. It is not a particular lesson; it is the result of all the above spiritual practices.

19 Yama : control of oneself in relation with the external environment. Social morality Niyama : regulation of one´s internal environment. Individual morality. Àsanas: Sthirasukham a'sanam (Patanjali). A'sanas are calm, quiet and easy postures which are held with proper inhalation and exhalation. They exercise the nerves, tissues, glands and organs of the human body. Pratyáhára: prati - a' - hr + ghain. The word a'ha'ra literally means "assimilating" or "taking something within". As a yogic practice, pratya'ha'ra means "withdrawal of the mind from external objectivity and goading the withdrawn mind toward Parama Purus'a". Prán´áyáma: Tasmin sati shva'sa prashva'sayoh gativicchedah pra'n'a'ya'ma. That is, "Pra'n'a'ya'ma is the process of breath control along with the imposition of the ideation of Supreme Consciousness." It helps the mind in concentration and meditation. Dháran´á:Deshabandhashcittasya dha'ran'a'. Dha'ran'a' literally means "locating the mind firmly in an area or region of the body". This involves concentrating upon the respective controlling points of the fundamental factors located within the human body. That is, the mind is to be fixed on specific cakras [plexi] and engaged in Cosmic ideation. Dhyána: Tatra pratyatyaekata'nata' dhya'nam -- "Dhya'na means 'the unbroken flow of mind towards the supreme goal." So dhya'na is meditation on the Supreme Entity so that there is an incessant upward movement of the mind towards Parama Purus'a. Samádhi: Sama'dhi is the merger of the unit consciousness in Cosmic Consciousness. It is not a particular lesson; it is the result of all the above spiritual practices.

20 Yama : control of oneself in relation with the external environment. Social morality Niyama : regulation of one´s internal environment. Individual morality. Àsanas: Sthirasukham a'sanam (Patanjali). A'sanas are calm, quiet and easy postures which are held with proper inhalation and exhalation. They exercise the nerves, tissues, glands and organs of the human body. Pratyáhára: prati - a' - hr + ghain. The word a'ha'ra literally means "assimilating" or "taking something within". As a yogic practice, pratya'ha'ra means "withdrawal of the mind from external objectivity and goading the withdrawn mind toward Parama Purus'a". Prán´áyáma: Tasmin sati shva'sa prashva'sayoh gativicchedah pra'n'a'ya'ma. That is, "Pra'n'a'ya'ma is the process of breath control along with the imposition of the ideation of Supreme Consciousness." It helps the mind in concentration and meditation. Dháran´á:Deshabandhashcittasya dha'ran'a'. Dha'ran'a' literally means "locating the mind firmly in an area or region of the body". This involves concentrating upon the respective controlling points of the fundamental factors located within the human body. That is, the mind is to be fixed on specific cakras [plexi] and engaged in Cosmic ideation. Dhyána: Tatra pratyatyaekata'nata' dhya'nam -- "Dhya'na means 'the unbroken flow of mind towards the supreme goal." So dhya'na is meditation on the Supreme Entity so that there is an incessant upward movement of the mind towards Parama Purus'a. Samádhi: Sama'dhi is the merger of the unit consciousness in Cosmic Consciousness. It is not a particular lesson; it is the result of all the above spiritual practices.

21 Yama : control of oneself in relation with the external environment. Social morality Niyama : regulation of one´s internal environment. Individual morality. Àsanas: Sthirasukham a'sanam (Patanjali). A'sanas are calm, quiet and easy postures which are held with proper inhalation and exhalation. They exercise the nerves, tissues, glands and organs of the human body. Pratyáhára: prati - a' - hr + ghain. The word a'ha'ra literally means "assimilating" or "taking something within". As a yogic practice, pratya'ha'ra means "withdrawal of the mind from external objectivity and goading the withdrawn mind toward Parama Purus'a". Prán´áyáma: Tasmin sati shva'sa prashva'sayoh gativicchedah pra'n'a'ya'ma. That is, "Pra'n'a'ya'ma is the process of breath control along with the imposition of the ideation of Supreme Consciousness." It helps the mind in concentration and meditation. Dháran´á:Deshabandhashcittasya dha'ran'a'. Dha'ran'a' literally means "locating the mind firmly in an area or region of the body". This involves concentrating upon the respective controlling points of the fundamental factors located within the human body. That is, the mind is to be fixed on specific cakras [plexi] and engaged in Cosmic ideation. Dhyána: Tatra pratyatyaekata'nata' dhya'nam -- "Dhya'na means 'the unbroken flow of mind towards the supreme goal." So dhya'na is meditation on the Supreme Entity so that there is an incessant upward movement of the mind towards Parama Purus'a. Samádhi: Sama'dhi is the merger of the unit consciousness in Cosmic Consciousness. It is not a particular lesson; it is the result of all the above spiritual practices.

22 Yama : control of oneself in relation with the external environment. Social morality Niyama : regulation of one´s internal environment. Individual morality. Àsanas: Sthirasukham a'sanam (Patanjali). A'sanas are calm, quiet and easy postures which are held with proper inhalation and exhalation. They exercise the nerves, tissues, glands and organs of the human body. Pratyáhára: prati - a' - hr + ghain. The word a'ha'ra literally means "assimilating" or "taking something within". As a yogic practice, pratya'ha'ra means "withdrawal of the mind from external objectivity and goading the withdrawn mind toward Parama Purus'a". Prán´áyáma: Tasmin sati shva'sa prashva'sayoh gativicchedah pra'n'a'ya'ma. That is, "Pra'n'a'ya'ma is the process of breath control along with the imposition of the ideation of Supreme Consciousness." It helps the mind in concentration and meditation. Dháran´á:Deshabandhashcittasya dha'ran'a'. Dha'ran'a' literally means "locating the mind firmly in an area or region of the body". This involves concentrating upon the respective controlling points of the fundamental factors located within the human body. That is, the mind is to be fixed on specific cakras [plexi] and engaged in Cosmic ideation. Dhyána: Tatra pratyatyaekata'nata' dhya'nam -- "Dhya'na means 'the unbroken flow of mind towards the supreme goal." So dhya'na is meditation on the Supreme Entity so that there is an incessant upward movement of the mind towards Parama Purus'a. Samádhi: Sama'dhi is the merger of the unit consciousness in Cosmic Consciousness. It is not a particular lesson; it is the result of all the above spiritual practices.

23 Yama : control of oneself in relation with the external environment. Social morality Niyama : regulation of one´s internal environment. Individual morality. Àsanas: Sthirasukham a'sanam (Patanjali). A'sanas are calm, quiet and easy postures which are held with proper inhalation and exhalation. They exercise the nerves, tissues, glands and organs of the human body. Pratyáhára: prati - a' - hr + ghain. The word a'ha'ra literally means "assimilating" or "taking something within". As a yogic practice, pratya'ha'ra means "withdrawal of the mind from external objectivity and goading the withdrawn mind toward Parama Purus'a". Prán´áyáma: Tasmin sati shva'sa prashva'sayoh gativicchedah pra'n'a'ya'ma. That is, "Pra'n'a'ya'ma is the process of breath control along with the imposition of the ideation of Supreme Consciousness." It helps the mind in concentration and meditation. Dháran´á:Deshabandhashcittasya dha'ran'a'. Dha'ran'a' literally means "locating the mind firmly in an area or region of the body". This involves concentrating upon the respective controlling points of the fundamental factors located within the human body. That is, the mind is to be fixed on specific cakras [plexi] and engaged in Cosmic ideation. Dhyána: Tatra pratyatyaekata'nata' dhya'nam -- "Dhya'na means 'the unbroken flow of mind towards the supreme goal." So dhya'na is meditation on the Supreme Entity so that there is an incessant upward movement of the mind towards Parama Purus'a. Samádhi: Sama'dhi is the merger of the unit consciousness in Cosmic Consciousness. It is not a particular lesson; it is the result of all the above spiritual practices.

24 Yama : control of oneself in relation with the external environment. Social morality Niyama : regulation of one´s internal environment. Individual morality. Àsanas: Sthirasukham a'sanam (Patanjali). A'sanas are calm, quiet and easy postures which are held with proper inhalation and exhalation. They exercise the nerves, tissues, glands and organs of the human body. Pratyáhára: prati - a' - hr + ghain. The word a'ha'ra literally means "assimilating" or "taking something within". As a yogic practice, pratya'ha'ra means "withdrawal of the mind from external objectivity and goading the withdrawn mind toward Parama Purus'a". Prán´áyáma: Tasmin sati shva'sa prashva'sayoh gativicchedah pra'n'a'ya'ma. That is, "Pra'n'a'ya'ma is the process of breath control along with the imposition of the ideation of Supreme Consciousness." It helps the mind in concentration and meditation. Dháran´á:Deshabandhashcittasya dha'ran'a'. Dha'ran'a' literally means "locating the mind firmly in an area or region of the body". This involves concentrating upon the respective controlling points of the fundamental factors located within the human body. That is, the mind is to be fixed on specific cakras [plexi] and engaged in Cosmic ideation. Dhyána: Tatra pratyatyaekata'nata' dhya'nam -- "Dhya'na means 'the unbroken flow of mind towards the supreme goal." So dhya'na is meditation on the Supreme Entity so that there is an incessant upward movement of the mind towards Parama Purus'a. Samádhi: Sama'dhi is the merger of the unit consciousness in Cosmic Consciousness. It is not a particular lesson; it is the result of all the above spiritual practices.

25 The 8 Limbs of Yoga Yama Nyama Ásanas Pratyáhára Prán´áyáma Dháran´á Dhyána Samádhi

26 Ásanas While practising a'sanas one enjoys physical comfort and mental composure. The regular practice of a'sanas keeps the body healthy and cures many diseases. A'sanas control the glands, the glands control the secretion of hormones, and the secretion of hormones controls the propensities. So a'sanas help a sa'dhaka [spiritual aspirant] to balance the body and concentrate the mind. -Shrii Shrii Anandamurti

27 Why do we practice Ásanas? To increase the flexibility of the body. To rectify glandular defects and balance hormonal secretions in order to control the vrttis [propensities]. To balance the body and mind. To withdraw the mind from undesirable thinking. To prepare the mind for subtler and higher sa'dhana' [spiritual practices].

28 How do Asanas get their names? (1) Some a'sanas are similar to animal movements so they are named after those animals; for example, matsyamudra' [fish posture], garud'a'sana [bird posture], etc. (2) Some a'sanas have the characteristics of animal structures, so they are also named after those animals; for example, ku'rmaka'sana [tortoise posture], etc. (3) Some a'sanas are named by the qualities of the a'sana; for example, sarva'unga'sana [shoulder stand; literally "all-limbs posture"].

29 There are mainly two types of a'sanas: sva'sthya'sanas and dhya'na'sanas Sva'sthya'sanas are practised primarily for physical health and secondarily for spiritual elevation. Dhya'na'sanas are practised primarily for concentration of mind and meditation. Dhya'na'sanas include padma'sana [lotus posture], baddha padma'sana [bound-lotus posture], siddha'sana [siddha posture, the posture of a perfected one] and viira'sana [hero posture].

30 Asanas and... 1)Ideation/mind 2)Cakras 3)Vrttis/instincts 4)Glands/hormones 5)Muscles 6)Nerves 7)Joints 8)Bones/spine 9) Organs 10)Respiratory system 11)Circulatory system 12)Digestive system 13)Food/Health 14)Prana 15)Meditation 16)Service

31 Rules for asanas 1.Before practising a'sanas, take half bath or take a full bath. 2.Practice asana in fresh air, in a room without any draft. Never do asanas outside. 3.No smoke should be allowed to enter the room. The less smoke the better. 4.Males must wear a laungot'a', females must wear tight-fitting underwear and a bra. 5.Practise a'sanas on a blanket or a mat. 6.Practise a'sanas only while breath is flowing through the left nostril or both nostrils. Do not practise a'sanas when the breath flows only through the right nostril. 7.Take only sa'ttvika food. 8.Do not cut the hair of the joints of the body. 9.Keep the nails of the fingers and toes cut short. 10.Do not practise a'sanas on a full belly. 11.After practising a'sanas, you should massage your arms, legs and entire body, especially the joints, very well. 12.After the massage is finished, remain in shava'sana (corpse posture) for at least two minutes.

32 More guidelines for Asanas 13.After a'sanas do not come in direct contact with water for at least ten minutes. 14.A practitioner of a'sanas should not massage his or her body with oil. 15.After practising a'sanas, it is desirable to walk in a solitary place for some time. 16.Just after a'sanas pra'n'a'ya'ma is prohibited. 17.If it is necessary to go outdoors after practising a'sanas before the body temperature has returned to a normal level, or if it is colder outside than inside, you must cover your body when going out. If possible, inhale a deep breath inside the room and exhale it after coming outside. 18.It is not prohibited for the practitioner of a'sanas to practise free-hand exercise, running or sports, but just after a'sanas all these are prohibited. 19.There is no restriction of nostril for the following a'sanas: the dhya'na'sanas, diirgha pran'a'ma (long bowing posture), yoga'sana (yoga posture) and bhu'jaunga'sana (snake posture). 20.For all those a'sanas where there is no restriction of nostrils, there is no restriction on food either. 21.During menstruation, pregnancy and within one month of delivery, women must not practise a'sanas or any other exercise. The dhya'na'sanas can be done under any conditions.

33 Warm ups

34 Asanas and Ideation Anything done with Cosmic Ideation is a part of Yoga. Asanas as a spiritual practice need to be done with proper ideation (otherwise one is performing Hatha Yoga). Without Cosmic Ideation no spiritual elevation is possible.

35 Asanas and Mind Paincakosatmika Jaeviisatta Kadaliipuspavat --Anandasutram 3.1 The living being is composed of five layers of mind, just like the banana flower. These Layers of mind are called Kosas

36 Annamaya Kos'a The physical body Also know as the "food layer" - anna: "food The physical body is the outermost layer of the mind. It is composed of the 5 fundamental factors. The experiencing of the actions and reactions from the mind is done through the receptacle of the body. The body is the machine of the mind through which it connects with the world via the sensory and motor organs. This layer of the mind is perfected through Asanas

37 Kamamaya Kosa Conscious or crude mind Also know as the "layer of desire" - "kama": physical desire This is the lowest layer of the mind and it has three main functions: 1.Sensing the external stimuli from the outside world through the sensory organs of the physical body. 2.Having desires based on those external stimuli 3.Acting to materialize those desires though the use of motor organs. This layer of the mind controls the organs and instincts, and it also activates the physical body to satisfy the basic instincts of hunger, sleep, sex and fear. All materialist philosophies are based on this layer of the mind. Therefore, it is highly desirable that a spiritual aspirant, a yogii, has mastery over this layer of mind. This layer of the mind is perfected by Yama and Niyama.

38 Manomaya Kosa Subconscious or subtle mind The subtle mind directly controls the conscious or crude mind. 1.Memory – There are two types of memory. Cerebral memory is the storage the daily impressions of the external stimuli and memories of the activities done through the motor and sensory organs. However, there is a type of memory that does not require the help of the brain cells. This extra-cerebral memory is the recollection of the distant past or from past lives. 2.Contemplation - All type of thinking and intellectual pursuits happen in this layer. 3.Experience of pleasure and pain - In this layer we experience the result of our past actions. 4.Dreams - This layer also functions in the recollection of daily impressions while in the dreaming state. This layer of the mind is perfected by Pranayama.

39 Atimanasa Kos'a Supramental or "higher mind The causal mind is the all-knowing mind that transcends the bondage of time, space and person. It is composed of the top three layers of mind. This is the first layer of the three layers of the causal mind. 1.Intuition and creative insight--Most arts are inspired from the expanded states of the Atimanasa kos'a. This is the layer where premonitory dreams and telepathic clairvoyance occur and the capacity to see, even during wakeful states, distant events occurring at the present moment or at a near or distant future. 2.The first expression of sam'skaras (the results of our past actions) start from this layer and also the first desire to practice meditation originates from here. This layer is often stimulated by the beauty of nature and it is inspired with devotional songs and other forms of subtle artistic expressions. This layer of mind is perfected through Pratyahara (mental withdrawl)

40 Vijinanamaya Kos'a Subliminal Mind It is the layer of the beginning of true spiritual realization. In this layer we can perceive the total vibrations of the universe, and we have full realization of past, present and future. The two main attainments in vijinanamaya kos'a are: 1.Viveka or discrimination is the distinction between what is lasting and what is not. When we attain the expanded consciousness of this level of the causal mind, we will feel as if this world is a movie, a dreamful reality that is indeed subject to changes and impermanence, whereas behind this passing reality there is that Supreme Consciousness existing in everything and that Divine Being is the absolute reality. 2.Vaeragya or nonattachment is the proper use of all things of this world. A person who is established in non-attachment sees this universe as the veritable expression of the Supreme Consciousness and treats every object of this world as divine, with neither aversion nor attraction, keeping the mind free and detached while in the midst of worldly activities. This layer of the mind is perfected through Dharana (meditation)

41 Hiranamaya Kos'a Golden Kos'a This is the highest layer of mind. It is the seat of the pure "I" feeling and the feeling of oneness with the Supreme Consciousness. In this layer there is intense longing and attraction for the Supreme Entity and the desire to become one with Him. This layer of the mind is perfected through Dhyana

42 Each Kosa has a corresponding Cakra Hiranamaya Vijinanama Atimanasa Manomaya Kamamaya

43 Asanas and... 1)Ideation/mind 2)Cakras 3)Vrttis/instincts 4)Glands/hormones 5)Muscles 6)Nerves 7)Joints 8)Bones/spine 9) Organs 10)Respiratory system 11)Circulatory system 12)Digestive system 13)Food/Health 14)Prana 15)Meditation 16)Service

44 Ásanas affect every aspect of the human physique; they balance the glandular secretions, cakras and vrttis related, relax and tone up the muscles and the nervous system, stimulate circulation, stretch stiff ligaments and tendons, limber joints, massage the internal organs, and calm, concentrate the mind. Ásanas prepere us for the journey home, the Supreme Cosciousness.

45 Asanas and Cakras Sahasrára Cakra Ájiná Cakra Vishuddha Cakra Anáhata Cakra Man´ipura Cakra Svádhis´t´hána Cakra Mu´ládhára Cakra

46 . In humans the cakras are situated at the intersecting points of the id'a', sus'umna' and piungala nár´is [psycho-spiritual channels]. Where these three energy channels intersect with each other lies the cakras. Our body´s nervous system is also related with the network of nár´is. What is a cakra? It is a collection of glands and sub- glands. Cakras or plexii are the psychic centres of the body through which energy flows.

47 The mind, instead of exerting its control directly from the sahasra'ra cakra, exerts its control through the other cakras, the other plexi. Hence in order to advance spiritually, one has first to establish control over these lower cakras, then finally over the sahasra'ra cakra. Shrii Shrii Ánandamúrti

48 Ásanas and Vrttis Longing Worry Anger Fear

49 VRTTIS To find expression the mind adopts certain inter- and intra- ectoplasmic occupations. These occupations (love, hatred, fear, etc.) are known as vrtti. In other words, vrtti may be defined as "the way of expression of mind". The seed of every vrtti is in the brain. One of the faculties of the mind is that it moves--it cannot remain stagnant. Movement is a must for the mind. This movement is called vrtti. When this vrtti, this psychic urge, this psychic mobility is towards the crude, it is called pravrtti, and when it is towards the subtle it is called nivrtti. If this urge towards matter, this material longing is redirected towards something subtle, towards the Cosmic Faculty or the Cosmic Mind, then pravrtti will be converted into nivrtti

50 These Vrttis are many in number. The chief Vrttis (Mukhya' Vrtti) are five in number, all the other Vrttis are dependent on these. These Vrttis are Prama'n'a, Viparyaya, Vikalpa, Nidra' and Smrti. 50 x 2 x 10 = 1000.

51 Instincts Sentiments affecting subsidiary glands are known as "instincts.. Some psychologists define "instinct" as "accumulated sentiment". But an instinct is actually a sentiment affecting the subsidiary glands. The brain communicates with the organs through sub- stations; these are the subsidiary glands.

52 Ásanas and Glands/Hormones

53 What are glands and hormones? The complex symphony of the body is conducted by a system of glands known as the endocrine glands. These glands are often called ductless they pass their secretions direcly into the blood or lymph( ), instead of using secretory ducts. The chemical substances secreted by these glands are called HORMONES– chemical messages which act at a distance. Hormones have a profound effect on all the body´s function, like growth, digestion, energy levels, health, sexuality, water and fluid retention, etc.

54 If a person wants to control the excitement of the propensities, he or she must rectify the defects of the glands. A'sanas help the sa'dhaka to a large extent in this task, so a'sanas are an important part of sa'dhana'. Shrii Shrii Ánanadamúrti

55 Cakras functions Each cakra or center controls a particular area and particulr glands. Mu´ládhára Cakra: controls the solid factor of the body and is direcly related to the excretory function of the body. Svádhis´t´hána Cakra: controls the liquid factor and is related to the body´s sexual function. Man´ipura Cakra: controls the energy and digestion. Anáhata Cakra: controls the aerial factor and is related to the respiratory and circulatory functions of the body. Vishuddha Cakra: controls the ethereal factor, the subtlest of the five elements and is responsible for speech.This cakra controls all cakras below it. Ájiná Cakra: some times called the seat of the mind,controls the mental functioning. Sahasrára Cakra: is the seat of pure consciousness in the individual.

56 Mu´ládhára Cakra This is the fundamental base of the body-Mu´ládhára means fundamental base. This is the place where the kula kun´d´álinii lies dormant. The whole of human potenciality lies latent in this cakra. Meaning of the word : Fundamental base Also known as : Terranean plexus, root cakra Position : Coccyx bone of the spine Form : Square Colour : Golden yellow Elements : Earth,solid factor Vibrational media ( Tanmátra ) : Smell

57 The terranean plexus, or mu'la'dha'ra cakra: 1. dharma [psycho-spiritual longing] va 2. artha [psychic longing] sha 3. ka'ma [physical longing] s'a 4. moks'a [spiritual longing] sa

58 Svádhis´t´hána Cakra Meaning of the word :Seat of my own energy Also known as :Fluidal Plexus Position :At the root of the sex organ Form : Crescent moon Colour :White Elements : Water,liquid factor Vibrational media ( Tanmátra ) : Taste This cakra makes one strong, providing control over oneself. During human life several challenges arise. The strengthening of this cakra can help one to overcome all these obstacles.

59 The fluidal plexus, or sva'dhis't'ha'na cakra: 1. avajina' [belittlement of others] ba 2. mu'rccha' [psychic stupor, lack of common sense] bha 3. prashraya [indulgence] ma 4. avishva'sa [lack of confidence] ya 5. sarvana'sha [thought of sure annihilation]ra 6. krurata' [cruelty] la

60 Man´ipura Cakra Meaning of the word : This is the tresure house of the devotee. Also known as : Igneous plexus Position :Navel Form : Triangular Colour :Red Elements : Fire, luninous factor Vibrational media ( Tanmátra ) : Heat While passing through this cakra one develops great intellectual capacity. Intellectuallity merges with intuition.

61 The igneous plexus, or man'ipura cakra: 1. lajja' [shyness, shame] d'a 2. pishunata' [sadistic tendency] d'ha 3. iirs'a' [envy] n'a 4. sus'upti [staticity, sleepiness] ta 5. vis'a'da [melancholia] tha 6. kas'a'ya [peevishness] da 7. trs'n'a' [yearning for acquisition] dha 8. moha [infatuation] na 9. ghrn'a' [hatred, revulsion] pa 10. bhaya [fear] pha

62 Anáhata Cakra Meaning of the word : Unstruck holy sound Also known as : Solar plexus Position : Center of chest, heart Form : Circule Colour : Smoky colour Elements : Air, aerial factor Vibrational media ( Tanmátra ) : Touch One gets the preparation from this cakra to listen to cosmic AUM( the sound of creation) with inner ear.

63 The solar plexus, or ana'hata cakra: 1. a'sha' [hope] ka 2. cinta' [worry] kha 3. ces't'a' [effort] ga 4. mamata' [mine-ness, love] gha 5. dambha [vanity] una 6. viveka [conscience, discrimination] ca 7. vikalata' [mental numbness due to fear] cha 8. aham'ka'ra [ego] ja 9. lolata' [avarice] jha 10. kapat'ata' [hypocrisy] ina 11. vitarka [argumentativeness to point of wild exaggeration] t'a 12. anuta'pa [repentance] t'ha

64 Vishuddha Cakra Meaning of the word : Spotless purity Also known as :Sidereal plexus Position : Throat Form : Formless Colour : All colours Elements : Ether, ethereal factor Vibrational media ( Tanmátra ) : Hearing, auditory This cakra makes one from wordly desires by bringing the sádhaka( spiritual aspirant) closer to the path of complete knowledge, which can only be achieved by increased concentration.

65 The sidereal plexus, or vishuddha cakra: 1. s'ad'aja [sound of peacock] a 2. rs'abha [sound of bull or ox] a' 3. ga'ndha'ra [sound of goat] i 4. madhyama [sound of deer] ii 5. paincama [sound of cuckoo] u 6. dhaevata [sound of donkey] u' 7. nis'a'da [sound of elephant]* r 8. onm [acoustic root of creation, preservation, dissolution] rr 9. hummm [sound of arousing kulakun'd'alinii] lr 10. phat' [practication, i.e., putting a theory into practice] lrr 11. vaos'at' [expression of mundane knowledge] e 12. vas'at' [welfare in the subtler sphere] ae 13. sva'ha' [performing noble actions] o 14. namah [surrender to the Supreme] ao 15. vis'a [repulsive expression] am' 16. amrta [sweet expression] ah

66 Ájiná Cakra Meaning of the word : Authority,command, unlimited power Also known as : The third eye Position : Point betwen the eyebrows Form : Beyond form It is place from where a person receives the knowledge of past, present and future. Such a person calledTrikalajina. Who can see the three worlds, the past, the present and the future. It is called the the seat of mind.

67 The lunar plexus, or a'jina' cakra: 1. apara' [mundane knowledge] ks'a 2. para' [spiritual knowledge] ha

68 Sahasrára Cakra Located at the very top of the head, is the seat of the pure consciousness in the individual. To control the propensities there are certain cakras [psycho-spiritual centres or plexi] located in different parts of the body. These cakras in turn are controlled by the sahasra'ra cakra.* In fact all the functions of the organism are controlled by the sahasra'ra Dhya'na [ special type of meditation] strengthens the sahasra'ra cakra. If there is control over the sahasra'ra cakra, then the body and mind can be controlled completely.

69 The word shodhana literally means "refinement" or "purification". In spiritual meditation shodhana is concentration on the cakras. It is a part of Ananda Marga sa'dhana' which is not included in as't'aun'ga yoga [the eight-fold path of yoga]. Shrii Shrii Ánandamúrti

70 Cakras and their corresponde ásanas Mu´ládhára Cakra Svádhis´t´hána Cakra Man´ipura Cakra Anáhata Cakra Vishuddha Cakra Ájiná Cakra Sahasrára Cakra Asanas

71 Relation between body and mind To divide human functioning into the mental and physical is to make an artificial distinction. You are, in fact, one integrated being, functioning as a whole. Every physical state has emotional components. We all feel emotions in our body: when we feel sad, we say, I have a lump in my throat!... When we feel fear, we say, I have butter flies in my stomach !.....Anger : My blood is boiling!,...Disappointment : My heart sank. Dr. Harold Streitfeld

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74 Effect of ásanas By performing a'sanas [postures for physico-psychic well-being] regularly, human beings can control the propensities attached to each cakra, and hence the thoughts which arise in their minds and their behaviour. This is because a'sanas have a profound effect on the glands and sub-glands. How ? All a'sanas have either a pressurizing or depressurizing effect on the glands and sub-glands.

75 The cream of all we eat and drink, having passed through several stages of refinement within the body, is called shukra; it exist in three stages, Lymph, Spermatozoa-Ova and Seminal fluid. Lymph is an essential raw food for glands. Hormones are created when lymph comes in contact with an activated gland.

76 Lymph Food of glands and nerves cells Balance glands and sub-glands Excess of lymph in male, get transform into espermatozoa and seminal fluid Excess of lymph in female, become ova, and some may also be use inthe production of milk Vegetarian diet is best for production of more lymph( chlorophyll ) Pure thoughts and environment improve the formation of lymph

77 Pineal and Pituitary Glands Pineal gland : located directly in the middle of the brain. According to Yogic science, this gland is the master gland of the body, controlling all the other glands, throw its secretions. Medical researchers are not sure about all th functions of this gland. Pituitary Gland : has been called by medical science the master gland, however in reality t function as a relay station for impulses arising in the hypothalamus, an organ of the brain which coordinates the nervous system with the glandular system and controls the body´s reaction to emotional states.

78 Thyroid and Parathyroid glands Thyroid gland : situated in the neck, it controls the metbolic rate of the body, the speed at which the chemical processes of the body ocurr. It also regulates the level of body heat and energy produced, regulates growth, repair and waste processes. Parathyroid gland : regulate calcium and phosphorous metabolism.

79 Thymus gland The spleen is the largest lymphoid organ. It has two types of tissue: the red pulp, which contains many red blood cells (erythrocytes) and macrophages; and the white pulp, which stores lymphocytes. The lymphocytes within the white pulp are used for the body immune system. In the thymus gland lymphocytes become specialized. The thymus plays an important role in lymphocyte specialization and immunity.

80 Adrenal glands Located just on top of the kidneys, help govern sudden bursts of energy and heat, and stimulate the twin response of staying to figth or running away ( the figth or flight response). The secretion, ADRENALIN, speed up the heart and dilates the blood vessels to the muscles, and stimulate the sweat glands so that the body may be cooled.

81 Pancreas The pancreas lies just below the stomach and secretes digestive enzymes into the small intestines. It secretes INSULIN, a hormone which lowers the amount of energy-giving in the blood.

82 Gonads, Ovary and Testis The gonads primarily govern the sexual function. In the female, the ovaries are located in the abdominal area, and in the male the testes are located in the scrotum. These glands not only produce sperm and eggs cells, but also secrete ANDROGENS ( male sex hormones ) and ESTROGENS ( female sex hormones ) These hormones regulate the physical development of the body and the sexual behavior patterns of the individual.

83 Hormones interaction, ????

84 Muscles There are 640 named muscles in the body Asanas excersise all the muscles of the body without lactic acid buildup or fatigue Keeps muscles strong and flexible Gives complete rest to muscle groups and cleanses toxins from the body.

85 Nerves Asanas excersise all the nerves of the body Asanas promote balance, coordination, and subtle bodily controll After Asanas the nerves are left in a relaxed state, ready to respond to any situation

86 Asanas for nerves Sahaja utkatasana (simple chair) Kukkutasana (cock posture) Tuladandasana (balance)

87 Joints Asanas keep the joints rust free which maintains healthy cartiladge even in old age Asanas lubricate and exercise the joints Asanas restore this natural flexibility to our joints. Some good asanas for joints are Gomukhasana, Sahaja utkatasana, and Dvisamakonasana

88 Bones/spine It is through the spinal that the body coordinates its functions Human beings are the only living beings with an erect spine, upright posture is a profound expression of human dignity The practice of Asanas develops good posture

89 Organs Asanas are innersizes not excersizes Benefit all the organs of the body Specific asanas can be perscribed to treat many diseases, and are in important part of a natural treatment program. Asanas are designed specifically to make the body and organs function optimally so that one can meditate. Asanas stretch, massage, squeeze and relax the internal organs such as the liver, kidney, stomach, and intestines; removing toxins and improving circulation to the organs.

90 Respiratory system Proper breathing is essential for the practice of Yoga Deep breathing, with the upper, middle, and lower lungs full, followed by complete exhalation cleanses the body and allows us to fill the lungs completely with fresh air on the following breath. Asanas which coordinate body movements with the breath promote proper breathing.

91 Some Asanas for respiration Matsyendrasana Viirasana

92 Circulatory system Asanas help circulation by increasing flexibility of the muscles Keeps blood vessels elastic and flexible Pump the blood through the body, thus increasing the energy flow, and providing vitality for meditation. Inverted positions drain the blood from the lower portions of the body back to the heart.

93 Some Asanas for circulation Sarvaungasana (shoulder stand) Matsyasana (fish) Utkata pashcimottasasana Bhujaungasana (cobra) Bhastrikasana Padahastasana Shavasana Dvisamakonasana

94 Digestive Benefits of asanas on the digestive system 1.Proper cleaning 2.Strong digestion 3.Massage digestive organs 4.Relieve stress on the liver System

95 Some Asanas for digestion Mayurasana (Peacock) Padahastasana Utkata Vajrasana (Difficult Thunder Posture) Agneyii Mudra Diirgha Pranama (Long Bowing Pose) Yogasana Bhujaungasana (Cobra) Viirasana (Brave Posture) Naokasana (Boat Posture)

96 Flesh cells fat Bone cells Bone marrow lymph Blood cells The shukra is the food of the mind Our food transforms into Plasma Food and Health

97 Sentient Food Lymph is more easily produced from a vegetarian diet, especially one rich in chlorophyl. All kinds of meat, eggs, onions, garlic, mushrooms, and intoxicants are harmful for the practice of Yoga. Freshly cooked food, fruits, veggies, raw food, fresh dairy products (especially yogurt) are very good for the mind, body, and Prana.

98 Health Secrets Sentient food, fresh air and water, postive thinking, good conduct Spiritual practices Awake early, take a morning walk with proper breathing, take bath, do meditation and yoga Drink plenty of water (3 to 4 liters per day) Eat only when hungry, the stomach should be empty While eating, it is better to talk less and concentrate on chewing the food properly Proper time for eating, sleeping, meditation, asanas, work and recreation (finish evening meal before 9pm) Fasting at least twice a month Proper recreation, the cultivation of the fine arts within oneself and good company make develop the higer kosas.

99 The cream of all we eat and drink, having passed through several stages of refinement within the body, is called shukra; it exist in three stages, Lymph, Spermatozoa-Ova and Seminal fluid. Lymph is an essential raw food for glands. Hormones are created when lymph comes in contact with an activated gland.

100 Lymph Food of glands and nerves cells Balance glands and sub-glands Excess of lymph in male, get transform into espermatozoa and seminal fluid Excess of lymph in female, become ova, and some may also be use inthe production of milk Vegetarian diet is best for production of more lymph( chlorophyll ) Pure thoughts and environment improve the formation of lymph

101 Prán´a Prán´a is the single, universal cosmic energy that moves the entire universe. The sum total of all forces in the universe, mental or physical, when resolved back to their original state, is called prán´a. Vivekánanda

102 Prán´a is in the air, but it is not the oxygen, nor any of its chemical constituents. It is in food, water, and in the sun ligth, yet it is not vitamins, heat or ligth rays. All of them are just the media thorugh which the prán´a is carried: we absorb prán´a Through the food we eat, the water we drink, sunrays and the air we breathe.

103 Acording to Yoga, man is a microcosm, permeated and moved by the prán´a exacly in the same way as the stars, the atoms, and the quanta of ligth are moved. Whoever practices systematic and deep breathing can feel the tremendous vitalizing effect of the absorption of prán´a. Breath-control increases will power, concentration and self-control, accelerating the spiritual development.

104 " Pra'n'a'ya'ma is the process of breath control along with the imposition of the ideation of Supreme Consciousness. It helps the mind in concentration and meditation.

105 Ásanas and Meditation A'sanas are a kind of exercise by regular practice of which the body stays healthy and hardy and many diseases are cured. But a'sanas are not prescribed for the general cure of diseases; only those diseases which create trouble in the path of meditation may be cured by the help of specific a'sanas, so that sa'dhana' may more easily be done.

106 The main purpose of human beings coming here to this earth is to do Sádhaná ( Meditation ). By Spiritual Sádhaná ( Yogic Practice ) you may bring about certain changes in your nervous system, nerve cells and nerve fibres, control the secretions of the hormones from different gland and sub-gland, and become elevated superhuman and go beyond the periphery of the common human psychology. Shrii Shrii Ánandamúrti

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109 Yoga as a lifestyle The yogic lifestyle incorperates all aspects of life into ones spiritual practice Cleanliness Morality Asanas Meditation Service Kiirtana Good company Proper diet Proper Schedual

110 Wake up earily, remember the Supreme Do Uteksepa mudra Drink one glass water and go for a short walk Pass stool, take bath, etc Medatation, Asanas, read a spiritual book Eat breakfast Begin work Finish work Take full bath or half bath Kiirtana, Medatation, Asanas, read a spiritual book Eat dinner before 9pm, preferabally before 8pm Go for an evening walk Relax and go to sleep earily so one may wake up earily The Yogic morning The Yogic evening

111 Ásanas and children When children are five years old and attain some awareness, the parents, brothers, sisters or any guardian may initiate them in Na'ma Mantra [the preliminary process of meditation]. After this, at the age of twelve, the child should take initiation from an a'ca'rya/a' in Sa'dha'ran'a Yoga, and at sixteen or afterwards, they should take initiation in Sahaja Yoga from the a'ca'rya/a'. If considered essential, a'sanas may be taught before the age of sixteen.

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113 Kaoshikii Kaoshikii means: dance for mental expansion. Guru Shrii Shrii Anandamurti gave it in It is a dance primarily for women, whereas tandava is a dance only for men. Kaoshikii may be performed either by men or women. Kaoshikii is a mudraic dance. A mudra is a gesture of the hands, which express a subtle idea.

114 Benefits of Kaoshikii: 1 It exercises all the glands and limbs from head to foot. 2 It increase longevity by checking the advent of old age. 3 It ensures safe and easy deliveries for women. 4 The spine will become flexible. 5 Arthritis of the spine, neck, waist and other joints will be removed. 6 Gout in the spine, neck, hands and waist will be lost. 7 The mind becomes strong and sharp. 8 Irregularities in menstruation will be cured. 9 Glandular secretions will become regulated. 10 Troubles in the bladder and urethra will be cured. 11 It gives control over the limbs 12 It adds charms and shine to the face and skin.

115 13 It removes wrinkles. 14 It removes lethargy. 15 It cures insomnia. 16 It cures hysteria. 17 Fear complexes will be removed. 18 Hopelessness will be lost. 19 It helps in self-expression and develops ones potentiality. 20 Spinal pain, piles, hernia, hydrocele in men, nervous pain, and nervous disability will be cured. 21 It cures kidney and gall bladder troubles, gastric troubles, dyspepsia, acidity, dysentery, syphilis, gonorrhea, obesity, thinness and liver diseases. 22 It increases the capacity to work until years of age.

116 Tán´d´ava

117 Both males and females have a large number of glands in their bodies; males have a slightly larger number. All these glands need regular and proper exercise. Food alone is not enough; people need a special kind of exercise. Shiva invented a unique and perfect dance: ta'n'd'ava. As long as a dancer remains above the ground, he derives much benefit; when he touches the ground, then those benefits are assimilated by the body. That is why in ta'n'd'ava there is much jumping. This dance is not only beneficial for the body, it also develops the mind and leads to spiritual elevation.

118 Major Benefits of Tandava: Imparts tremendous bravery and will power. Improves capacity for deep thinking. Removes doubt and indecisiveness from the mind. Conquers defeatist complex. Overcomes fear complex. Endows one with a fighting spirit. Conquers laziness and sloth. Imparts youthfulness and vigor. Exercises the brain and nerve cells. Improves memory. Makes the mind one-pointed and concentrated. Strengthens the heart. Improves circulation and respiration. Paves the way for physical development, mental elevation and spiritual progress. Improves secretion of male hormone (testosterone) from the testes gland that enhances male characteristics such as body hair, voice tenor, skeletal bones and muscles.

119 Lalita Marmika It was invented by Parvati, the spouse of Sadashiva. Like Tandava it is 7000 years old. It is purely a devotional dance.. The dance of Lalita Marmika expresses happiness, joy and surrender. It is the best aid for spiritual meditation.

120 Benefits of Lalita Marmika: Loosens the joints of the knees and ankles preparing one for meditation posture. Excellent panacea for heart trouble, hypertension and high blood pressure. Stimulates the pineal gland to awaken higher consciousness. Arouses latent feelings of devotion and love for all the Creation. Induces feelings of surrender to the Supreme Will. Produces soft feelings of compassion, tenderness and kindness in the mind. Awakens all higher and subtler mental faculties. Prepares the mind for deep, concentrated meditation. Removes negative vibrations in the local environment.

121 Bibliography Idea and Ideology Ánanda Sutram Subhásita Sam´graha 4, 18 Yoga Psychology Caryácarya I – III Namah Shiváya Shántáya Yogic Treataments Bio-psycology ( Avt. Ánanda Mitrá Ác. )

122 Mysticism is the never-ending endeavour to find out the link between the finite and the infinite. Yoga is the unit moving in quest of the Infinite, the finite moving towards the Infinite in a mystic style. Yoga is the most developed and most valuable expression of human wonts, so it is in the first phase of yoga that one expresses oneself through so many arts and sciences. The final point of all artistic movement and the final point of all branches of sciences is the Supreme source, the perennial source of all energies, the supreme seat of all energies. It is Parama Purus'a, the Supreme Entity, who is the Father of all. Shrii Shrii Ánandamúrti

123 Back Shava'sana (corpse posture) Yoga'sana or yogamudra' (yoga posture) Sarva'unga'sana (all-limbs posture) Ja'nushira'sana (head-to-knee posture) diirgha pran'a'ma (long bowing posture) Us't'ra'sana (camel posture)Padma'sana (lotus posture) Matsyendra'sana (Matsyendra's posture) Padahasta'sana (arm-and-leg posture) Utkat'a pashcimotta'na'sana (difficult back-upwards posture) Tula'dan'd'a'sana (balance posture)

124 Back Tula'dan'd'a'sana (balance posture) Sarva'unga'sana (all-limbs posture) Us't'ra'sana (camel posture) Shava'sana (corpse posture) Padahasta'sana (arm-and-leg posture) Yoga'sana or yogamudra' (yoga posture) diirgha pran'a'ma (long bowing posture) Bhu'jaunga'sana (snake posture) Utkat'a pashcimotta'na'sana Matsyendra'sana

125 Back Us't'ra'sana (camel posture) Cakra'sana (wheel posture) Utkat'a pashcimotta'na'sana Matsyendra'sanaSarva'unga'sana Shava'sana Padahasta'sana (arm-and-leg posture) diirgha pran'a'ma (long bowing posture) Tula'dan'd'a'sana (balance posture) Bhu'jaunga'sana (snake posture) Bhastrika'sana (bellows posture)

126 Back Cakra'sana (wheel posture) Matsyendra'sanaSarva'unga'sana Shava'sana Padahasta'sana (arm-and-leg posture) diirgha pran'a'ma (long bowing posture) Tula'dand'a'sana (balance posture) Bhu'jaunga'sana (snake posture)

127 Cakra'sana (wheel posture) Matsyendra'sana Sarva'unga'sana Shava'sana Padahasta'sana (arm-and-leg posture) diirgha pran'a'ma (long bowing posture) Bhu'jaunga'sana (snake posture) Matsyamudra' (fish posture) Shasha'unga'sana (hare posture) Back

128 Bhu'jaunga'sana (snake posture) Padma'sana (lotus posture) Shava'sana (corpse posture) Sarva'unga'sana (all-limbs posture) Matsyamudra' (fish posture) Shasha'unga'sana (hare posture)

129 Back Matsyendra'sana Siddha'sana (siddha posture) Sarva'unga'sana (all-limbs posture) Shasha'unga'sana (hare posture)

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