2. Asanas Presented by Dada Tapeshvarananda Revised by Dharmadeva

3. Science of Life Body: Keep physically fit by Regular good habits and physical efforts Maintenance of health Prevention of ill-health and disease Cures for diseases and sickness. Mind: Keep mentally strong by Control Concentration Expansion. Soul: Make consciousness elevated by Thoughts of the Divine Spiritual practices.

4. Spiritual practices can take the forms of: 1. Controlling the hormone secretion of the glands and strengthening the controlling points of the cakras (plexi) – this is the system known as hatha yoga, because it is more physical in character. This science is more extroversive in character and consequently part of avidya tantra. 2. To surrender one's mind to the Supreme, which is introversive or ideational in character and is part of vidya tantra. This is the real sadhana (spiritual science), whereby the entire psycho-physical entity surrenders itself to the Divine.

5. What is Yoga? The systematic endeavor to establish the closest relationship between the unit mind and Cosmic Consciousness is termed ‘mysticism’; and the scientific process for attaining union of unit mind with that Cosmic Mind is ‘yoga’. The types of yoga postures to perform depend upon the differences in what the controlling points of the various cakras (plexi) relate to.

6. Place of Asanas in Yoga Sthirasukhasanam It means (from the Sanskrit): asanas are calm, quite and easy postures which are held with proper inhalation and exhalation; they strengthen and exercise the nerves, tissues, glands and organs of the human body; while practicing asanas one is to enjoy physical comfort and mental composure.

7. Skills: Teachers must develop an interest in and knowledge of asanas (yoga postures). Be skilled in observation, diagnosis, and prescription of asanas for the person. Understand the nature of asanas. Be acquainted with the nature of persons and their tendencies. Change asanas that are prescribed when required, and follow up.

8. NB: Proper food, breathing practice, exercise are all important for healthy life, along with regular practice of asanas (yoga postures) and meditation (spiritual practices). DhyanasanaSvasthyasana Asanas

9. How many types of asanas are there? 2 types Svasthyasanas Practised primarily for physical health and secondarily for spiritual elevation. Physical health also affects mental well-being. Hatha yoga postures have beneficial effect on body and mind. Dhyanasanas Practised primarily for concentration of mind and meditation. Include: –padmasana [lotus posture] –baddha padmasana [bound-lotus posture] –siddhasana [posture of a perfected one] –viirasana [hero posture].

10. Some asanas are named after animals, as they are similar to animal movements: Garudasana – bird Matsyamudra – fish. Some asanas have the characteristics of animal structure, so they are also named after those animals: Kurmakasana – tortoise. Some asanas are named by the qualities of the asanas: Sarvaungasana – shoulder stand.

11. Nature of Asanas Do after meditation, as body is subtler. Before meditation (OK for simple asanas). Breathing is normal, but breathe in slowly and out slowly. Careful bending: front, back, left, right; and twisting (left and right).

12. Nature of Persons Male / Female. Age and constitution of the body. Asanas are prescribed as per possibility of the person and their capacity. Consider physical and mental well-being; and any pain or suffering currently experienced. Energetic capacity.

13. Recommendations for Asanas Before practicing asanas, do vyapak shaoca (half bath) to cool face and limbs. Do not practice asanas in an open place. No smoke should be allowed to enter the room. Practice asanas on a blanket or a mat. Practice asanas only while breath is flowing through the left nostril or both nostrils. Take sattvika (sentient) food (vegetarian). Use tight fitting under wear.

14. Recommendations for Asanas Do not practice asanas on a full belly. Leave 2½ to 3 hours after a meal. After practicing asanas, massage the entire body with your hands (palms). After the massage is finished, remain in Shavasana (corpse posture) for at least two minutes. After practicing asanas and corpse posture, it is desirable to walk in a solitary place for some time. During menstruation, pregnancy and within one month of delivery, women should not practice difficult asanas.

15. Benefits of Asanas Beneficial to: nerves tissues muscles glands hormones cakras (plexi) all portions of the body.

16. Benefits of Asanas To increase the flexibility of the body. To rectify glandular defects and balance hormonal secretions in order to control the vrttis (propensities of mind). To balance the body and mind. To withdraw the mind from undesirable thinking. To aid in cure and protection from diseases. To remove stress from body and mind. To prepare the mind for subtler and higher meditation.

17. Benefits of Asanas The pineal gland finds healthy expression (produces melatonin, affecting sleep patterns). Nerve tension decreases. Stable metabolic rates. Stable heart rate. Good blood pressure. Good oxygen consumption. Slower or normalized respiratory rate.

18. Example These asanas: Sarvaungasana (shoulder stand) Matsyendrasana (spinal twist) Mayurasana (peacock posture) All help with: Acidity problems (as they strengthen stomach) Blood pressure Headaches Heart trouble Pain in waist Respiratory troubles Introversion (as they develop mental strength) By their practice, also less sleep is required.

19. Other Aspects of Yoga Practices - to Explore Mudra: Externalization of internal bhava (ideation). These are exercises for nerves and muscles. Good to do if one does not enjoy physical comfort and mental composure, but needs to. Also good to do if one does have comfort and composure. Bandha: Special type of postures or exercises for nerves and vayus (vital energy currents of the body). Vedha: Similar to bandhas; vedhas exert some influence on both the nerves and the vital airs (vital-energy currents).

20. Vital energy currents and cakras (plexi) www.anandamarga.org