chapter 12: asana🔗

आसन Tuning with the Cosmos

Asanas, or body postures, are probably the most commonly known aspect of Yoga. Whereas some people understand "Yoga" as being a given set of postures and breathing techniques, Asana is only one of the 6 limbs of the original Shastanga Yoga revealed by Sadashiva.

Paramahamsa Nithyananda describes Asanas as "steady and comfortable body postures to tune oneself with the Cosmos."

Since most people are either in a state of restlessness (rajas) or tiredness (tamas), the body needs preparation to enter into the experience of Yoga. Asanas allow the body and mind to come to a state of balance and restful awareness (sattva), where one can easily enter into the deeper and more subtle dimension of yoga.

A person is made up of three bodies - the physical or gross body (sthula sharira), the subtle body (sukshma shareera) and the causal body (kaarana shareera). Chakras are the subtle energy centers that are present at the intersection of the physical, the subtle and the causal body. They are aligned in an ascending column from the base of the spine to the top of the head. Asanas involve placing these centres in relative position with each other. Those positions can be represented by geometrical figures.

"If the asanas are practiced in a certain manner, one becomes prepared for the purification of the nadis. It is excellent in alleviating the diseases, prana and bodily heat are enriched. Minor diseases are also cured, and bodily heat and prana are stimulated. One feels light. Life span is enhanced. Premature death is prevented."

Hathatatvakaumudi (Ch.9.18-19)

Some of the benefits of Asanas include:

Each posture embodies a certain mental-emotional state. Ultimately, asanas allow us to be in tune with the embodied states of consciousness of joy, lightness and bliss. To experience that, one has to hold the right intention and visualisation.

Paramahamsa Nithyananda shares the truth in a deeper sense: “With whatever intention you move your body, that intention will become your reality. Whether it is health, power, enlightenment, Sadashivatva, that intention is imbibed into every muscle, cell and nerve of the body, and manifests as reality.”

In the practice of Nithyananda Yoga, Asanas thus allow us to awaken and experience Bliss in the body, Amrita Sarira, and manifest the state and powers of Sadashiva.

Let us explore in this section the traditional Asanas prescribed by Sadashiva and their benefits.

Ātma Pramāṇa - आत्मा प्रमाण Paramahamsa Nithyananda

Asanas are steady and comfortable body postures to tune oneself to the Cosmic energy.

Ātma Pramāṇa - आत्मा प्रमाण Paramahamsa Nithyananda

Yoga is a great science where your body is trained to achieve it’s peak potential through asanas, your mind is trained through liberated thinking, and your breathing structure is trained through pranayama.

Ātma Pramāṇa - आत्मा प्रमाण Paramahamsa Nithyananda

Yoga is meant to awaken your mystical powers. Realizing your spiritual identity is the ultimate goal of yoga.

Ātma Pramāṇa - आत्मा प्रमाण Paramahamsa Nithyananda

Physical postures are not excluded, but that does not mean only physical postures are yoga.

Ātma Pramāṇa - आत्मा प्रमाण Paramahamsa Nithyananda

Whether bending the body or blowing the nose, asana or pranayama, visualization or meditation, go back to the original source, original scriptures, original instructions, manifest and get benefitted by it.

Ātma Pramāṇa - आत्मा प्रमाण Paramahamsa Nithyananda

One āsana, even if you don't experience, you can see it, grasp it. But the more and more things become subtle, it's the depth of your experience. How much you feel one with it, that much only you will know it.

Ātma Pramāṇa - आत्मा प्रमाण Paramahamsa Nithyananda

Asanam means, where each of your muscles should sit on the other very comfortably and stably.

Seated

Apta Pramāṇa - आप्त प्रमाण Joga Pradipika 205-208

pūrva kaho bhiçrikä joé vähé vidhi jo kéjai soé | saba aiguré mukha bähari äne mukhako phuni sampuöa kari öhäne ||205|| jibhä ulaöi tälave dharai häthäàso ärambha puni karai | ärambha ké kriyä hai jäé vidhipürva aba varëo soé ||206||

for extended verse see end of chapter

Take all of the fingers away from the mouth and make a hollow like mouth. Turn the tongue and place it on the palate. Put right hand on the face and place the thumb towards the right nostril. Then inhale through the right nostril and after kumbhaka exhale through the left nostril. While inhaling again, inhale through the left and proceed in reverse order.

Apta Additional References Yoga-Asanamala Sacitra (ms.)-39

Technique:

1. Sit with the heels together and knees apart

This Meditative asana brings stability to the mind through withdrawing from the senses. This makes a complete energy circuit.

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.103-104

O! Vīrnātha, now I shall talk about ānandamandirāsana;Doing which the resolute practitioner becomes immortal. (23.103, 104)O Kaul! stand properly like a rod and rest on the front part of the buttocks.

Technique:

Supine

Āpta Pramāṇa - आप्त प्रमाण Kapala-Kurantaka-Hathabhyasa-Paddhati-4

uttāna śayanaṃ ekaikaṃ pādaṃ grīvāyāṃ vinyasya itara hastena pādāgraṃ gṛhītvā itarapādahatistau lambīkṛtya tiṣṭhet anantāsanaṃ bhavati || 4 ||

Lying supine place one foot on the neck, then by other hand hold the top of the other foot and then extend both of that hand and that foot. This is known as Anantasana. 4.

Apta Additional References Kapala-Kurantaka-Hathabhyasa-Paddhati

Balances the prana & apana energies.

Technique:

Seated

Joga Pradīpikā-III.87-89

||caupaé ||

for extended verse see end of chapter

Place left knee above the right knee so that both the knees should touch each other. Extend the legs away from the body. Catch hold of the toes with opposite hands. Gaze at the tip of the nose. Daily practice of this asana makes the body lustrous. It removes all kinds of diseases.

Joga-pradīpika(London ms.)-11

Engages moola bandha, abdominals and inner thighs Deeply opens and stretches hip flexors and gluts Relaxes entire back, spine and shoulders Increases blood flow to brain Beneficial to lower body organs, improves menstrual and reproductive issues Creates a complete energy circuit with hands clasped and legs crossed Contraindication: Avoid with any back pain or knee pain

Ma Nithya Nirishvarananda, Miami, Yoga Acharya

Anasuyasana is a great outer hip opener, and if you have limited hip flexibility, it is easier to sit on top of a pillow or folded blanket to elevate the hips. This asana brings a feeling of presence and awareness of the inner and outer space.

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala sacitra 44

for extended verse see end of chapter

After spreading the feet wide apart followed by placing one knee over the other, one is supposed to catch holdof the hands over the back. Then one should bend the head down to touch the nose to the ground.

Apta Additional References Asana-namani 53

Technique:

The body becomes lustrous like gold; free of diseases. There are several benefits of this asana, Even if practiced 2 times a month it gives tejas to the body.

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Yoga Pradipika-193-197

for extended verse see end of chapter

Sit on the toes together placing arms above the heels. Keep knees and thighs together and extend them infront. Gazing at the knees, place whole body on the thighs. Bring both the hands from outside the legs and place elbows on the ground.

Apta Additional References Joga pradipika (or Yoga-äsanamälä sacitra-33)

explain that usually night blindness is removed by putting cow ghee and black pepper in the eyes and emphasizes the exhalation to be done from the mouth ensuring to close the anal region.

Technique:

This removes night blindness and even blind can see with eyes.

Balancing

Āpta Pramāṇa - आप्त प्रमाण Hatharatnavali (III.16)

kabandhäsanamityähuù gorakñäsanameva ca || aìguñöhamuñöikaà jïeyaà brahmapräsäditaà tathä || 16 ||

Sit on the toes and touch the two knees together on the ground. Place the buttocks on the heels and fold the hands on the chest. This asana is similar (in some versions the same) as Utkatasana

Apta Additional References kiraṇa-ṭīkā-II.46, Yogasanam(sacitra)-61

Technique:

Engages and strengthens the feet, calves, abdominals and thighs. Engages the mula- and uddiyana-bandhas. Improves balance and has a grounding effect. Anjali Mudra stimulates the heart chakra and creates a complete energy circuit in the body. Removes lethargy, anxiety and depression. Allows Kundalini to easily flow upwards. Brings attention inwards.

Increased focus on balance, strengthens toes

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Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika (346-347)

Place both hands on ground and keep both elbows joined together at the navel. Arrange the feet on hands which are placed prone. Fix the gaze at the nose.

Apta Additional References JP(L) - 80

Technique:

This reduces the bodily heat

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika (283-286)

for extended verse see end of chapter

Place both the hands of respective sides on the ground with palm upturned. Fingers will remain straight and together. The back part of the palm should be near anus. Hands should touch the sides of the abdomen. Extend legs in front with toes pointing upward and heels on the ground. Heels and toes should remain together. Gaze should be nasal. This wards of harasa diseases.

Apta Additional References YMS (ms.)-69

Technique:

It cures trembling of the body.

Brings feeling of stability and strength

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Supine

Āpta Pramāṇa - आप्त प्रमाण Kapala-Kurantaka-Hathabhyasa-Paddhati-5

Lying supine place one foot on the neck, then place the hand on the root of the ear, and place the elbow of that hand on the ground, then extend straight the other hand and the other foot and stay. This is known as Aṅkuśāsana.

Apta Additional References STN-3

Opens the root chakra and brings apana energy upwards. Strengthens the abdominals, back and neck. Stretches the spine, gluteal and pelvic muscles.

Technique:

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra (23.68-70)

kevalaṁ pādamekañca skandhe cāropya yatnataḥ| ekapādena gagane tiṣṭhet daṇḍavat prabho||23.68|| apānāsanametaddhi sarveṣāṁ pūrakāśrayam| kṛtvā sūkṣme śīrṣapadme samāropya ca vāyubhiḥ||23.69||

for extended verse see end of chapter

(If you) Place just one foot on the shoulder with effort and (raise) the second foot like a rod towards the sky it surely becomes apānāsana, (and if) by doing pūraka in śīrṣpadmāsana by the subtle breath then person (who is bound to die one day, anybody who is born will surely die one day) becomes a siddha. This way prāṇa and apāna become one, and by doing this apānāsana one becomes yogeśwara (supreme among Yogis). (23.68, 69, 70)

Technique:

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala Sacitra (ms.)-30

for extended verse see end of chapter

Sit with legs extended in front. Catch a hold of the big toes with the index and middle finger. Place the head over the knees. It is recommended to consume a liquid gruel made of green mung dal and rice should be taken sip by sip, and after few minutes then start the asana. Arambasana is practiced with nadi shodana pranayama starting with 12 matras all the time through 24 hours with intermittent rest of an hour or so. Start inhaling from the left big toes with the index and middle finger. Place the head over the knees.

Technique:

Standing

Technique:

Improves posture, balance, and concentration. Increase flexibility in the hip joints, knees, and ankles. Regular practice of this asana regulates and balances the function of the central nervous and lymphatic systems. Primordial meditative posture. A hips-opening posture, stretches adductors (inner thighs), external rotators. Allows the body to be held completely steady for a long peroid of time, relaxes the nervous system, enable the mind to become calm.Directs the flow of prana to the spine.Breath slows down, muscular tension decreases, blood pressure reduces in posture.

Increased focus and presence, feeling of comfortability and stretching

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śāstra Pramāṇa - शास्त्र प्रमाण Kirana Agama- Yoga pada- verse 8

Placing the legs as before (ie. as in padmasana) and keeping one on the other mutually, ardhachandrasana can be assumed.

Supine

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala Sacitra (ms.)-14

घआतमरामासन प्रथम सूधौ सोवै ॥ पग उच्चाई आगनै आनै दोई पगा बिचि हाथ करि कहौणी की माहिली संधिमै फणा अथवा पगथल्याका लाक कौर वाणा राखि भुजाकलाया सौ दौवै हाथा की काकसी करि गुदी पीछै राखै माथो उच्चौ राखै दृष्टि नाशा अग्र आसण कौगुण जैतिन विरिया एकाती बैसी ध्यान धारा करै ता पाछै अरू पहलीय आसन चढतौ सधै तौ एता गुन होई अगनी बिरधि होई पवन सलिलता बैहै सरीर सुद्ध हो ई नाडी सुद्ध होई सरीर का रौग जाई और रोग की उतपति न होई ॥ १४ ॥घ

First lie on back. Raise the legs towards head. Bring the hands in between the legs. Turning the hands over the legs, hold the feet in elbows. Interlock the fingers over shoulders and raise the head. Fix the gaze at the tip of the nose.

Apta Additional References JP-149-153, HP(ms.)-II.138-139,

Also known as adhyatma-asana or pralopa-asana (Yoga ASANAMALA SACITRA-14). This is also called mrtti-bhanjikasana

Technique:

Gastric fire is improved. Rectifies the flow of prana in the body and purifies the nadis. Removes diseases.

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Tri-shikhi-brahman Upanishad (40)

padmāsanaṃ susaṃsthāpya tadaṅguṣṭhadvayaṃ punaḥ | vyutkrameṇaiva hastābhyāṃ baddhapadmāsanaṃ bhavet || 40 ||

Having well established the Padmasana posture, (should one hold) the two big toes with (his) two hands stretched crosswise, it becomes the Baddha-padmasana (the bound- lotus-postion).

Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita II .9

atha padmāsanam vāmorūpari dakṣiṇaṁ ca caraṇaṁ saṁsthāpya vāmaṁ tathā dakṣorupari paścimena vidhinā dhṛtvā karābhyāṁ dṛḍham || 30 ||

for extended verse see end of chapter

The right foot is placed on the left thigh and the left on the right, the big toes are held with the respective hands crossed behind the back, chin fixed upon the chest and the gaze directed towards the tip of the nose. This padmasana, which removes the diseases of the Yogis. 30

Technique:

It removes diseases. Purifies the internal cavity (belly). Purifies eyes, speech, mind.

Feeling of being free, pose feels effortless

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Āpta Pramāṇa - आप्त प्रमाण Hatharatnavali (III 42,45)

uccäsano daëòavadutthitaù khe mäyürametat pravadanti péöham ||42|| mayüraà padmakaà kuryät baddhakekéti kathyate ||45||

for extended verse see end of chapter

Place both the palms on the ground. Place both elbows on the side of the navel. Stand on the hands lifting body in air with legs in padmasana. Mayura is called baddhakeki.

Technique:

Increases strength in the arms, opening in the upper back, engages lower back

Sakshi Pramana Benefits Ma Nithya Nirishvarananda, Miami, Yoga Acharya

• Stimulates digestive organs and increases the metabolic process • Useful for constipation, flatulence, diabetes, kidney, spleen, sluggish liver • Balances the endocrine system • Balances all three doshas • Strengthens all muscles of the body • Stimulates detoxification process and clears skin conditions • Awakens Kundalini energy

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.107-108

athānyadāsanaṃ vakṣye sādhakānāṃ hitāya vai ||23.107|| pavanāsarūpo khecaro Yogirāḍ bhavet| sthitvā baddhāsane dhīro nābheradhaḥkaradvayam||23.108|| ūddharvamu ḍaḥ pibed vāyuṃ niruddhyet yamāvile|

Now I shall talk about another asana for the benefit of the practioners; Doing the pavanāsana the practitioner can levitate (khechara) and becomes a king among Yogis.Remaining in badhāsana the resolute practitioner should place both hands on the upper part of the navel; Raise the head upwards and inhale the air and block the double-holed senses. (23.107,108)

Technique:

Prone

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala Sacitra (ms.) 95

Put both hands on ground at width of the shoulders and stretch them. Stretch both the legs backwards. Bend the right knee and cross it over the right arm and place the right foot between two hands. Raise the head up a little.

Technique:

Strengthens the arms, shoulders, back and abdominals. Stretches the legs and hip. Removes disorder caused by pitta (bile).

Opens up hips/groin

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Seated

Yoga-Asanamala Sacitra (ms.) 93

āsaṇa kau guṇa jalabikāra jāi

Place the left toes on the round and rest the buttocks on the left heel. Bend the right knee and place it vertically close to the chest. Rest the hands on respective knees and maintain an upright position of the trunk.

Technique:

Removes disorders caused by water (jala vikara)

Stretch in the lower back, chest expansion

Sakshi Pramana Benefits Li Yeen Chow, Singapore, Unemployed

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.55-57

yatra madhye mahādeva banddhayonyāsane śru āu| yat kṛtvā khecaro bhūtvā vicaredīśvaro yathā||23.55||

O! Mahādeva, in the middle of this, listen to the bandhayoniāsana; Doing which the practitioner attains khechara and goes all over like Īśwara. (23.55)

for extended verse see end of chapter

Technique:

Arm Balance

śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.63-65

for extended verse see end of chapter

For bhekāsana Yoga place both the feet facing each other on the chest effortlessly;Then keep both arms on the shoulders around the feet in front. (While this āsana is being done) concentrate on the supreme consciousness looking upwards to attain bliss for the disillusioned one sitting in this āsana. If all the body parts are raised upwards uniformly, it becomes khecarāsana. (23.63, 64) The aforesaid mahābhekāsana give the practitioner all siddhis (Yogic powers); He who practises it while chanting the mahāmantra, acquires ultimate knowledge here. (23.65)

Technique:

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 129-131

doū pagathalī sampuṭa karai kora vārilī bhūpari dharai | 'kora vārilī rākhe aisai tāpari mūladvāri ṭiki baise || 131 || goḍā pīḍī bhūvapari dākhai hātha doū goḍā pari rākhai | driṣṭi trikuṭī madhya ju ṭhānai tākau gorakhabhadra bakhānai || 132 ||

*for extended verse see end of chapter

Sit on the ground, fold both the legs and join the soles. Now arrange to keep soles in such a way that arms placed upon the fingers of the legs. Both the knees should touch the ground and hand being placed upon them respectively. Gaze should be between the eyebrows. All diseases are warded off and Yogi is never subjected for any type of dejection.

Apta Additional References Yoga-Asanamala Sacitra (ms.)-8

Technique:

Removes all diseases and gets rid of all worries

Sandilyopanishad 3.8

gulphau tu vṛṣaṇasyādhaḥ sīvanyāḥ pārśvayoḥ kṣipet | pādapārśve tu pāṇibhyāṃ dṛḍhaṃ baddhvā suniścalam | bhadrāsanaṃ bhavedetat sarvavyādhiviṣāpaham || 8 ||

(The Yogin) should place the two ankles of the leg below the testicles, on either side the frenum of the prepuce. Then with both hands holding firmly the two feet by their sides, and remaining motionless. This will be the Bhadrasana, the panacea for all ills and the antidote against all poisons.

Hatharatnavali (3-30)

gulphau ca vrsanasyadhah sivanyah parsvayoh ksipet | parsvapadau ca panibhyam drdham baddhva suniscalam | bhadrasanam bhavedetat sarvavyadhivisapaham || 30 ||

The two ankles are put under the scrotum on the two sides of the perineum. One catches hold of the feet with hands and remains steady. This is bhadrasana, which removes all the diseases and toxins.

Seated

Apta Additional References Haṭhapradīpikā of Svātmārāma (10 chapters)-II. 37-38

Technique:

Stimulates the reproductive organs and improves digestive processes. Helps with stress, anxiety, tension and depression. Removes all toxins and efficient in alleviating all diseases. Suggest bhadrasana to get rid of diseases caused by vitiation of kapha and vata. Helps stabilize the mind. Removes all diseases and toxins.

Through the regular practice of Yoga, I have been able to sit in Bhadrasana. There is a stretching of the inner thighs which I enjoy, along with the increased flow of energy throughout the body.

Sakshi Pramana Benefits Jasumati Vekaria, London

Seated

Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita II.9-10

bhadrāsanam gulphau ca vṛṣaṇasyādho vyutkrameṇa samāhitaḥ | pādāṅguṣṭhau karābhyāñca dhṛtvā ca pṛṣṭhadeçataḥ || 9 ||

for extended verse see end of chapter

Placing both heads upside down under the testicles, cross the hands behind the back and hold the toes of the feet, as in Padmasana. Taking the position of Jalandhara bandha, fix the gaze on the tip of the nose. This is called the bhadrasana and its practice destroys all diseases.

Technique:

Rids one of all diseases

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 223-226

ulaöä moòl päva dou baise bahuro jugati karai eka aise | pävana mahilä gulaphu ju hou kulä päkhati läve sou ||223|| piñöi pagathalyää ké puni joé häthäso moòai vaha soé | täko jaîghanike òhagi lyävai täso tinaké piñöi lagävai ||224|

for extended verse see end of chapter

Fold both the legs towards backside in such a manner that heels are touching the sides of respective hips. Turn the soles upward with hands. Toes of both the feet should be kept on reproductive organs. Place hands on knees and gaze between eyebrows. Air flows in the body without obstruction, removes ailments of joints due to vata i.e. one of the three humors of the body. Any obstruction in the path of Prana and Apana is also removed immediately.

Technique:

Helps free movement of prana and apana. Gets rid of arthritis and joint pain (sandhivata).

Makes one feel grounded

Sakshi Pramana Benefits Sunniva Kaurin, Norway

Seated

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala Sacitra (ms.) 46

for extended verse see end of chapter

Bring the soles of feet together and heels together and touch the toes at the navel. Place the hands on knees. Fix the eyes at the tip of nose.

Technique:

1. Bring the soles of the feet together. 2 Bring the toes to the navel.

Opens the groin. Improves flexibility in ankles, feet and knees. Stimulates the lower 3 chakras and the heart. Releases the granthis (blockages). Gives relief from sandhivata (joint pain).

Seated

Āpta Pramāṇa - आप्त प्रमाण Yoga asanas 23-24

In sitting, place left heel at the anus and right foot on left thigh. Close ears with thumbs, nose with middle fingers and eyes with index fingers. Then bring the mind at the middle of the eyebrows and concentrate on Arihanta (Lord).

Technique:

Brings stability of mind.

Seated

Āpta Pramāṇa - आप्त प्रमाण Hatharatnavali-III.48

gulphau sampéòya cänyo'nyaà vyutkrameëtothitaà çanaiù || jänvoù pärçvagatau hastau daëòavad bhairaväsanam ||48||

Press the two ankles with each other and raise them up. Place the hands straight by the sides of the knees. This is bhairavasana. 48

Technique:

Deeply opens the hip flexors and inner thighs. Strengthens the abdominals and back. Improves flexibility and strength in ankles, feet and knees.

Seated

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala Sacitra (ms.)-34

for extended verse see end of chapter

Sit on the ground in squatting posture. Join both feet together and squat in such a manner that the heels are touching the perineum. Hold the hands at the back and sit upright. Fix the gaze at the navel.

Apta Additional References Similar to bhutai-asana

Technique:

Overcomes hikka (hiccups) and awakens the kundalini.

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradīpikā 95-98

muladvāra öika baisika dharaé vämapada guda aundhau karaé | eòi agra gudātari dharai urdhva ciöé aîguñöatari karai || 95 || gulapha värilau külai änai punaha mähilau bhüpari öhänai | bahuri carana dähinau joé hradai äni lagävai soé || 96 ||

for extended verse see end of chapter

Fold the left leg in such a manner that heel should touch the arms and the ankle is brought below the buttock. Fold the right leg in such a way that heel should press the navel and toes should touch the chest and the knee of the same leg should touch the ground in front at the distance of a cubit.

Then raise the hands above the head and interlock the fingers and gaze should be at the tip of the nose. All types of vata dosas are removed. Problems of spleen, tumor, acidity and hiccup will be removed. Practice of this asana for three hours, kundalini getting irritated starts moving upwards and opens the lotus of heart (anahat), Nadis get purified.

Technique:

Removes abdominal disorders like enlargement of spleen, gulma etc. Purifies the nadis and releases the granthis (knots). Relieves from acidity and hiccups. Kundalini moves upwards and purifies the heart chakra.

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika (III.273-274)

for extended verse see end of chapter

This Asana is performed in a similar manner as Gopicanda Asana. Sit on the floor joining the soles and holding the toes making a fingerlock. Raise the feet over the head . Fix the gaze at the tip of the nose.

Apta Additional References YMS-66, AYG-53.

Technique:

Aids in making Mulabandha happen

Seated

Āpta Pramāṇa - आप्त प्रमाण Yoga-rahasya of Srinatha-muni-VI.8,10

भरद्वाज आसन

bharadvāja āsana idānē garbhiëénāä yogābhyāso yathä laghu | sukhaprasavalābhäya procyate präktane pathi ||

for extended verse see end of chapter

Now, practicing the Yogasanas for pregnant slightly(at ease/without straining much) for smooth delivery will be told as earlier way. Danda, Padma, Bharadwaja, Veera, Vajra, sama these are to be practiced with Deep Exhalation.

Technique:

Practicing the Yogasanas for pregnant slightly(at ease/without straining much) for smooth delivery will be told as earlier way.

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika (III.184-188)

for extended verse see end of chapter

Sit with legs extended on the floor. Keep the heels apart about a cubit. Toes point upwardly. Bend the head forward reaching the armpits up to knees. Insert both hands under legs turning them take hold of feet from outside. Touch the ground with forehead. Gaze is directed at the center of eyebrows.

Apta Additional References Yoga-Asanamala Sacitra (ms.)-29

Technique:

7. Gaze is directed at the center of eyebrows.

This asana removes fever, all sorts of disturbances in the stomach and purifies the whole body. This practice overcomes fever, jaundice and abdominal.

(Misraka asana)

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika. 197-203

for extended verse see end of chapter

Sitting on toes and placing buttocks on heels. Separate the knees sidewards and place on the ground. Make a hollow of palms and place it on mouth. Keep thumbs under teeth and close the lips fix the gaze steadily at the tip of nose. Inhale through pingala nadi and exhale through mouth to the capacity.

Technique:

Practice of this asana digests excess consumption of food. One gets rid of cough and fever.' .It removes fever and makes the body disease free.

Prone

Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita. II.42-43

aìguñöhanäbhiparyantamadhobhümau vininyaset | karäbhyäïca dharäà dhåtvä ürdhvaçérñaù phaëéva hi ||41|| dehägnirvardhdate nityaà sarvarogavinäçanam | jägarti bhujagé devé bhujaìgäsanasädhanät ||42||

for extended verse see end of chapter

Keep the body from the toes to the navel on the floor and placing the palms of the hands also firmly on the floor, raise the head like a snake. This is called Bhujangasana. The fire of the body increases, all diseases are destroyed and kundalini Shakti is awakened by the practice of bhujangasana.

Apta Additional References

BrYS III.49-50

Technique:

Strengthens the entire back, shoulders, abdominals and thighs. Opens the chest and expands the lungs capacity. Beneficial for digestion, sciatica, flexibility in spinal cord and elevates mood. Increase gastric fire, Awakens the kundalini and removes all bodily diseases.

Opening of the chest

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Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika-220-222

dou pagathalé bhüparé dharaï kora mähilé aise karai | kora miläé ukaòa baise jaïghä chäté agra nivese || 220 || vyabüka goòä upari karai näsädriñöi acala le dharai | bhujä parasapara pakaòe do é khaväà lägané kaðhéna ju soé || 221 ||

for extended verse see end of chapter

Place both the soles on the ground. Fold the legs and arrange them in such a way that the thighs touch the chest. Place the chin on knees. Gaze should be at the tip of nose. Catch hold of both the hands bringing wrist upon the knees. Catch hold wrist by hands. It removes the problem of hysteria.

Apta Additional References Yoga-Asanamala Sacitra (ms.)-45

Technique:

Brings feeling of contemplation

Sakshi Pramana Benefits Keong Chow, Singapore, Yoga Teacher/Freelancer

Arm Balancing

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika-344-345

for extended verse see end of chapter

First sit on the buttocks, place both legs upon the shoulder and remain suspended with the help of hands, Gaze to be fixed on tip of nose. One attains intuitive knowledge.

Apta Additional References Hatharatnavali III.65

Technique:

Increases the vak shakthi, the power of words. Intuitive knowledge is attained with regular practice.

-asana

Balance

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika-189-192

dou phaëäpäëi hoya baise eòeá do gudä nivaíse | kora pagathalyäîké mähilé äpasa mähi räkhai milé ||189|| dou goòä äge änai sudho kari uïcä le öhäne | hätha doü le upara dhare hathelé sudhé kareà || 190 ||

for extended verse see end of chapter

Sit straight with supine and neck in one line. Being seatted on toes touching each other, placing arms above the heels. Bring both the knees in front, keeping them straight raise them a little. Place both hands above the legs with palms turned upward and fingers stretched. Gaze between the knees as if meditating.

This asana should be practiced till ones gets tiredness. Also found in: Yoga-Asanamala Sacitra (ms.)-32

Technique:

Relief from fever.

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Varahopanishad (5.17)

savyoru dakṣiṇe gulphe dakṣiṇaṃ dakṣiṇetare | nidadhyādṛjukāyastu cakrāsanamidaṃ matam || 17 || tatra cakrāsanalakṣaṇamāha- savyeti || 17 ||

One should place the left thigh over the right heel and the right thigh over the left heel with his body erect. This is considered to be the Cakra posture. (17)

Technique:

Inverted

Āpta Pramāṇa - आप्त प्रमाण Hatharatnavali-III.15

In the pose of Savasana, lift the two legs and stretch them towards to place them on either side of the head, by this, as said, this will give benefit for all. Chakraasana removes, inflammation, spleen related issues, acidity etc.

Apta Additional References

YSC. II.46.15, KT-II.46.p.244-245, Abs-31-32. alternate technique SYK-24,SCA-33. SYK-24,Yas-67- called pada-hastasana. Meditation Pose-VU-V.17; PVS-246 and YSC-II.46;p.85- alt techniques. Cfkamalasana-v. STN-35 provides illustration for cakrasana. RY-43:25 baddhacakrasana and maha-cakrasana as variations of this pose- no description though.

Technique:

Overcomes disorders from vitiations of vata, enlargement or diseases of the spleen, and relieves disorders of gulma (inflammation).

Forward bend

Āpta Pramāṇa - आप्त प्रमाण joga pradēpikā 145-148

for extended verse see end of chapter

Sit on the floor in long position. Hold the left foot with hands and place its sole in left arm-pit. Take right leg backwards and raise it. Raise the hands upwards and by bringing them forward, place palms and head on ground with fingers pointing forward. Fix the gaze at the tip of the nose.

Apta Additional References Yoga-äsanamälä sacitra -13

Technique: 1.Sit on the floor.

This asana purifies the body, and cures the diseases of jalandhara such as (jalodara, udararoga, retention of water)

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradīpikā-254-255

*for extended verse see end of chapter

Bring both the soles together and place them in front. Knees should touch the ground. Both hands should be placed on the knees and press them towards ground. Gaze between eyebrows. This removes night blindness and eyesight is purified.

Apta Additional References Same as gvalipava-asana. Reference also found in Yoga ASANAMALA SACITRA-56, AYG-41

Technique:

It improves eyesight, and removes heat from the eyes.

Seated

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala Sacitra (ms.)-63

dou pagäké yeòé dharaté lagivä meòha lagävai pagathalé mähalé kaura aìguõhäké sadhi südhi joòai bärili kora phanä ñulyä räñai

*for extended verse see end of chapter

While sitting on ground, draw legs close to the seat in such a way that heels comes together and goes apart. Bend the arms and place elbows on respective knees. Keep the back of hands and fingers on ground in supine position. Direct gaze at tip of nose. Controls movement of Naga vayu.

Technique:

Controls movement of Naga vayu (responsible for belching, burping and all upwards wind movement from your stomach.)

Release tension in the hips/groin

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Seated

Āpta Pramāṇa - आप्त प्रमाण joga pradīpikā-278-282

for extended verse see end of chapter

First of all bring the soles together and with the help of left elbow, take both the legs behind so as the soles touches the head. Heels should point towards forehead. Encircle the neck with the right hand and elbow should touch the navel and let the hand touch the abdomen. Gaze should be nasal. This asana helps in warding off the stone problem in the stomach.

Apta Additional References HATHARATNAVALI-III.19, AYG-54,YNS-68

Technique:

Removes gallstone or gallbladder stone

Āpta Pramāṇa - आप्त प्रमाण joga pradépikä -166-167

for extended verse see end of chapter

Lie on the floor, raise the legs upward. Forming a fingerlock of the hands put it on the ankles. Next bring the legs near the head and soles on the ground. Stay there keeping the head and hands in this manner.

Technique:

Removes the disturbance from the ghosts.

Seated

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala Sacitra (ms.)-70

for extended verse see end of chapter

Sit with legs extended. Bend the legs and placing the feet under the buttocks Soles of feet brought together. Form a finger-lock and hold the toes in it pull the feet closer to the perineum. Place hands in respective knees. Fix the gaze at the tip of the nose.

Apta Additional References āsana-Yoga-grantha-62

Technique:

Overcomes piles

Śāstra Pramāṇa - शास्त्र प्रमाण Tri-shikhi-Brahman Upanishad (43)

pādāṅguṣṭhau tu pāṇibhyāṃ gṛhītvā śravaṇāvadhi | dhanurākarṣakākṛṣṭaṃ dhanurāsanamīritam || 43 ||

Grasping the big toes with the hands and drawing them up to the ear, even as a bow is drawn, is said to be the Dhanurasana (drawn bow-posture).

Āpta Pramāṇa - आप्त प्रमाण Hathapradipika-II.11

pādāṁguṣṭhau tu pāṇibhyāṁ gṛhitvā śravaṇāvadhi || dhanurākarṣaṇaṁ kṛtvā dhanurāsanamucyate || 11 ||

The big toes are caught with the hands and are pulled upto the ears (alternately). Thus one assumes the shape of a stretched bow. This is called dhanurasana.

Technique:

This asana purifies nadis and overcomes inertia.

It helps to have very flexible hamstrings to perform Dhanurasana i. But, this asana is still accessible for many by leaning slightly forward or slightly bending the straightened leg. There is engagement in the upper back, and slight twisting benefit, and a feeling of lengthening through the upper body.

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Back Bend

Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita II 18

Dhanurasana: Spreading the legs on the ground, straight like a stick, and catching hold of (the toes of ) the feet with the hands, and making the body bend like a bow, is called by the Yogis the Dhanurasana or Bow-posture.

Technique: 1. Lie flat on your belly on the ground. 2. Bring the hands back 3. Bend the knees and catch your ankles with hands, respectively 4. Lift the chest and legs bening the body like a bow

Improves digestion and gastrointestinal problems. Helps in constipation and menstrual problems. Improves blood circulation. Gives flexibility and strength to the back.

Opens the heart, feeling of liberation

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Balancing

asanas

Āpta Pramāṇa - आप्त प्रमाण Yogasanam 5

one stands on one leg, the other foot is placed on opposite thigh. Hands are hanging on sides touching the knees.

Technique:

Purifies blood, cures fever

Seated

Āpta Pramāṇa - आप्त प्रमाण Hatha Ratnavali III.64

Having placed one leg over the neck, the other leg is raised up like a stick. Then hands are folded on the chest. This is called ekapada. 64

Technique:

1. Sit on the floor 2. Place one leg over the neck 3. Stretch the other leg on the ground 4. Palms together in front of the heart

Heals disorders of the spleen ; increases digestive fire; strengthens the nervous system; Activates the mula bandha and the kundalini shakti.

Balancing

Śāstra Pramāṇa - शास्त्र प्रमाण Varahopanishad (5.17)

garuḍāsanamāvakṣye yena dhyānaṃ sthiraṃ bhvi| sarvadoṣādvinirmukto bhavatīha mahābalī ||23.98|| ekapādamurau baddhvā ekapādena da ḍavat| jañaghāpādasandhideśe jhānavyagraṃ vyavasthitam||23.99||

for extended verse see end of chapter

Now (I shall talk) garuḍāsana doing which the mind becomes stable in this world;(And the practitioner) becomes free of all sorts of imperfections and becomes a mahābali (a person with super powers). (23.98)

Stand on one foot straight like a rod and place the other foot on the (opposite) thigh at the joint of the groin, doing so restless (practitioner for knowledge) becomes stable minded. (23.99)

After doing this āsana meditate on saṁhāra mudra;Then worship Yoganātha and sarveśvara. (23.100)

Technique:

Strengthens the feet, groin, abdominals and back muscles. Stretches the knees, pelvic muscles and back of sacrum. Improves the balance, stability and focus. Anjali mudra stimulates the heart chakra and acknowleges divinity with oneself and all of life.... 'Prevents spreading of snake poison and the like. It controls discharge of semen.

Increased awareness on the body, opens the upper back

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Seated

Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita II.36

jaṅghorubhyāṁ dharāṁ pīḍya sthirakāyo dvijānunā | jānūpari karayugmaṁ garuḍāsanamucyate ||36||

Press the ground with both the thighs and knees, keep the body steady and sit with both hands on the knees. Strengthens muscles, tones the nerves, and loosens joints of the shoulders, arms and legs.

Apta Additional References BrYs-III.44; HS-asana-44

Technique:

Improves blood circulation in legs, digestion and gas problems. Helps with symptoms of menopause. Improves posture.

Seated

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala Sacitra (ms.) 72

òävo paga moòi yeòé mähilauà gulapha müladvära nécai de baïsai jémaëé pagathalé dharaté öekí goòo üïcau ubhau räñai pagathalé mähilé dharaté öekí goòä aru péòé mähilé

for extended verse see end of chapter

Sit on the ground. Bend the left leg and place its ankle under the anus. Then place right foot close to the side of the left knee and calf, keeping its knee vertically raised. Place hands on respective knees and direct the gaze at the tip of the nose.

Technique:

Controls discharge of semen.

Inverted

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika .171-174

for extended verse see end of chapter

Bring the elbows and forearms together and place them on ground. Place the head on forearms kept together. Raise the trunk towards the sky. Then fold the legs at knees and touch the heels to the buttocks. Touch the chin to knees and fix the gaze at the nose.

Apta Additional References Also called sisumarasana, found in MS-20, HP(ms.)-II.156

Technique:

Helps to heal from all diseases of head and eyes.

Feeling of being focused, engagement of the core muscles

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Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad (3-2)

savye dakṣiṇagulphaṃ tu pṛṣṭhapārśve niyojayet | dakṣiṇe'pi tathā savyaṃ gomukhaṃ gomukhaṃ yathā || 2 ||

One should place his right ankle of the leg on the left side of the back (of the leg) and also the left ankle of the leg on the right side similarly. This is Go-mukha, resembling the face of the cow.

Additional Shastra Reference Tri-shikhi-brahmanopanishad (36), Darshanopanishad (III, 3-4)

Āpta Pramāṇa - आप्त प्रमाण Hathapradipika II.6

savye dakṣiṇagulphaṁ tu pṛṣṭhapāśrve niyojayet || dakṣiṇe'pi tathā savyaṁ gomukhaṁ gomukhākṛtim || 6||

One places the right ankle by the side of the left hip and the left ankle by the side of the right hip. Thus imitating the shape of the head of a cow. This is gomukhasana

Seated

Technique:

Deeply opens and stretches the hips and gluteus.This asana brings control on apanavayu if properly apply mulabandha. Also it overcomes bhagandara(fistula) and arsa (piles). Helps in sciatica, enhances the working of the kidneys, thereby helping those with diabetes. It also works the chest muscles and helps in treating sexual ailments. Practicing this asana regularly can reduce stress and anxiety. This asana is used in Nithyananda Kriyas for diabetes and obesity.

Chest expansion and balancing when done on both sides

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Seated

Āpta Pramāṇa - आप्त प्रमाण Yoga-āsanamālā sacitra - 65

òävo paga moòì yeòé mähilauà gulapha müladvära nécai de baisai jémaéé pagathalé dharaté öeki goòo üïcau ubhau räñai pagathalé mähilé dharaté öeki goòä aru péòé mähilé

Bring both soles together. Make a fingerlock and hold the sides of the feet. Raise the feet and arrange the heel on chest and toes in the depression of throat. Rest the chin on fingerlock and gaze at the nose.

Technique:

Helps in Jalandhar Bandha and successful with Ida and Pingala Nadis

Seated

Āpta Pramāṇa - आप्त प्रमाण joga pradīpikā-85-87

for extended verse see end of chapter

Stand erect and then bend forward, bring both the hands at the level of thighs from the back side and make a fingerlock and then sit in squatting position so as fingerlock should touch the navel. Various miraculous effects in the body of Sadhaka may be felt. Kundalini leaves the Brahmarandhra and becomes straight.

Technique:

Gives extraordinary benfits to human body. With the practice of this asana for 1 year, kundalini is awakened and some divine miracles experienced.

Seated

Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita-II.24-25

jānūrvorantare pādāvuttānau vyaktasaàsthitau | gulphau cācchādya hastābhyāmuttānābhyāà prayatnataù ||24|| kaëöhasañkocanaà kåtvā nāsāgramavalokayet | gorakñāsanamityāha Yogināà siddhikāraëam ||25||

Between the knees and the thighs, the two feet turned upward. And placed in a hidden way, the heels being carefully covered by the two hands outstretched; the throat being contracted, let one fix the gaze on the tip of the nose. This is called gorakashasana. It gives succes to the Yogis.

Technique:

Enables Yogis to attain siddhi. Focuses the mind to achieve a state of concentration.

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.79-82

for extended verse see end of chapter

O! Neelkantha, now (I shall talk about) the beneficial granthibhedāsana; Knowing which one holds subtle breath and quickly becomes a rudra. (23.79)

The practitioner (well-versed) in the mantras should sit in padmāsana (then) raising both legs take both hands (close to) to the chest through the elbows and rest them on the shoulders. (23.80)

The practitioner (well-versed) in the mantras should (then) free himself from padmāsana and lower the head and bow five-hundred times holding the body firmly with the fingers; this is the well-known granthibheda āsana. Doing this one sees all the heavenly bodies. The practitioner of this āsana should dissolve the mind in the subtle breath and concentrate on parmātma. (23.81, 82)

Technique:

Seated

Āpta Pramāṇa - आप्त प्रमाण Matsyendra-Samhita III.25-27

jānūrvorantare pādāvuttānau vyaktasaàsthītau | gulphau cäcchādya hastābhyāmuttānābhyāà prayatnataù ||24|| kaëöhasaikocanaà kåtvä näsägramavalokayet | gorakñāsanamityäha Yoginäà siddhikāraëam ||25||

Adopt padmasana. Place the elbows on toes. Interlock the fingers. Place the chin on knuckles. Press the thumbs against the throat.

Technique:

Brings all doshas (humural disorders) including mental and physical back to balance.

Seated

Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita 2.21

jānūrvorantare pādau kåtvā pādau ca gopayet | pādopari ca saàsthāpya gudaà guptāsanaà viduù ||20||

Keep both feet hidden in the middle portion of both the knees and bring the anal region between the feet

Apta Additional References BrYs-III.25; HS-asana-27

Technique:

Same as siddhasana and easier to execute the posture. According to the scripture about siddhasana, Liberation is attained on perfecting this practice.

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 256-257

for extended verse see end of chapter

This is practiced in the manner of carpatacaukasana. In this asana, keep both the heels separate at a distance of eight fingers. Chin well placed at the jugular knotch. Gace at the tip of nose.

Technique:

This facilitates jalandhara bandha.

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Joga Pradīpikā 261-263

for extended verse see end of chapter

Bring both soles together. Bring both hands towards backside and hold the left hand by the right hand and place the hand on the ground. Place forehead on the ground (by bending forward) near the ankles. Gaze at the nose. Body becomes purified. This asana facilitates kapalabhati.

Apta Additional References Yoga ASANAMALA SACITRA-60; AYG-45. Similarity with lohasana. Alt position JP(L)-54 and NS-34. Variety of halipava-asana is similar to balaguna-asana, Yoga ASANAMALA SACITRA_93

Technique:

It makes you Dheera a person who conquers the inner world.

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika III.267-269

जलन्धरी पाव आसन

jalandharé päva äsana dou eòé mailakai déjai häti pasäré | puni cyibuka mukhanäsikä tä òhiga bhüpari dhäri || 268 ||

for extended verse see end of chapter

Extend both the legs in front with heels together. Place the chin, mouth and nose on the heels. Insert both the hands below the legs keeping elbows together and let the elbows and fingers placed on the ground. Palms facing upward. Gaze at the tip of nose. It removes diseases like dropsy.

Technique:

Opens and stretches muscles of the groins, inner thighs and the back.

Supine

Āpta Pramāṇa - आप्त प्रमाण Yoga-rahasya of Srinatha-muni- I.52, II.17

It is proclaimed that the parivritti of the navel region (jathara parivrtti) is of three variations. There are also different variations of Badha konasana, Supta konasana, Urdhva Konasana and other. 52.

Technique:

Back Bend

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika III.313- 316

*for extended verse see end of chapter

Bring the heels together and place them below the anus. Take both the hands towards backside in such a way that elbows are placed on the ground. The backside of the head should also be placed on the ground. Keep the knees in front and place them on the ground. Catch hold of backside of soles by the hands. Gaze should be nasal. This purifies the body. Mnd is also controlled.

Apta Additional References Same as yati- asana YMS 79, AYG 74

Technique:

Purifies the body and controls the mind.

Forward Bend

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (uttara-tantram) (24.36)

Now I shall talk about jātyāsana doing which one remembers the past life. (24.36)

Place both the hands and feet on the floor and keep moving forward and backwards.

Technique:

Strenghten legs muscles and improve sense of balance.

Rudrayamala Tantra 23.94-97

for extended verse see end of chapter

Thus by doing other asanas all diseases are annulled; The practitioner of Yoga quickly becomes (siddha) as a result of jnānāsana. (23.94)

Place the sole of the left foot on the right side at the groin;(Then) place the sole of the right foot behind the back and hold it. (23.95)

O Lord! this is called the jñānāsana which gives the light of knowledge;One who does this regularly his joints become relaxed. (23.96)

By doing it alternately by the left and right method it comes to be known as muṇḍāsana;Practicing it, concentrating on it, and by perfecting it one becomes one with parmātma. (23.97)

Seated

Technique:

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Joga pradipika 215-219

जोनी आसन

for extended verse see end of chapter

Join both the soles together and put the heels near the generative organ at a distance of half hand (12 fingers). Catch hold of sole with the help of all the ten fingers. Bring elbows on the ground near the shins. Balance the whole body. Gaze at the tip of nose. Sadhaka gets control over urine and ordure. Accumulated vayu is also liquified (removed). Inhale through mouth, exhale through the left nostril. Practise it for seven days with proper technique and also include kumbhaka gradually.

Technique:

Relieves disorders of Vata dosha in the abdomen region, including constipation.

Āpta Pramāṇa - आप्त प्रमाण Joga pradipika 107-109

for extended verse see end of chapter

Sole of the left foot is to be turned upward and sit on it by placing perineum on the sole. Bend the right leg and place the right foot on the left thigh. Gaze should be at the tip of the nose.

Technique:

This asana moves the energy upwards required in the practice of brahmacharya

Āpta Pramāṇa - आप्त प्रमाण Joga pradipika 328-329

*for extended verse see end of chapter

While sitting in squatting position bring both hands between the legs by turning them over the shins (and) form the finger lock at the back. The gaze be fixed at the tip of the nose.

Technique:

relief from chronic fever (dirghajvara).

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.112-114

for extended verse see end of chapter

Now I shall talk about the supreme kākarūpaskandhāsana;Practising which the sādhaka becomes free of the sins of kaliyuga and masters the vital breath. The sādhaka should tie both his feet and place them on the shoulders (or) place both feet on the ground daily. (23.112, 113, 114)

Technique:

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga pradīpikā 338-339

कल्यान आसन

kalyāṇa āsana

for extended verse see end of chapter

Bring both the hands between the legs and place them under the knees, while bringing the hands outside turn in such a way that the finger lock is formed. Both the feet are positioned in the air. Gaze is directed at the tip of the nose.

Technique:

Practiced for 7 days along with pranayama body will be purified. One who patiently performs the asana along with pavanadharana gets his body purified.

Seated

Āpta Pramāṇa - आप्त प्रमाण Hatha Ratnavali III.49

bhadräsanaà sukhaà sthäpya viparéte tu dve pade || anena yadi kuryäccaitat kämadahanaà bhavet || 49||

for extended verse see end of chapter

Comfortably adopt bhadrasana and place the toes turned backwards. This posture is kamadahana. 49

Technique:

• Opens and stretches the hips, groin, quadriceps, knees, feet and ankles • Improves health of reproductive organs • Releases stress and tensions held in the Mooladhara • Engages the abdominals and strengthens the back • Stimulates kidney and bladder • Stimulates digestion and elimination • Allows the kundalini to flow up the spine

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika-259-261

कनेरी -पाव आसन

kaneré -päva äsana gvälépäva äsana kahyo hai jaise yähumaià jäne vidhi taise | dou gulapha mähilä jäno aru eòyävici kahüéé öhäno || 259 ||

for extended verse see end of chapter

Adopt Gvalipava asana, place elbows between heels and ankles, keep both the hands vertically erect and join both the palms and place the fingers on head. Gaze at the nose and adopt Uddiyana. This purifies the body.

Technique:

Body becomes purified.

Āpta Pramāṇa - आप्त प्रमाण Yoga-asanamala sacitra 94

कानि - पाव आसन

kāni- pāva āsana āsaëa kau guëa äñi duñatä hoé to äché haué

Place the hands on the ground with comfortable distance between them. Bend the hands at elbows. Raise the legs off the ground and place the knees on the respective elbows and balance the body on palms.

Technique:

Pain in the eyes is removed.

Kani pava asana is similar to bakasana; the easiest way to experience this asana is to trust in your own power/arm strength, by leaning forward slightly to help left the feet off of the ground. Intense body awareness is produced, and it helps to engage moola and uddiyana banda to ease the pressure/weight on the hands.

Sakshi Pramana Benefits Ma Nithya Nirishvarananda, Miami, Yoga Acharya

Inverted

Āpta Pramāṇa - आप्त प्रमाण Yoga-asanamala sacitra 19

for extended verse see end of chapter

Place the head and both of the hands on the ground and stretch both the legs upside, gaze should be at the tip of the nose.

Apta Additional References YMS 19 .19. Same as pani-mukta-drumasana (YAs-58).

Technique:

• When practiced for 3 months, turn grey hair into black • Improves balance • Strengthens upper body, legs and abdominals • Reverses the effects of gravity and brings energy to the head • Improves overall health • Reduces stress and anxiety • Increase mental power and concentration • Improves self-confidence • Improves cardiovascular, lymphatic, nervous and endocrine systems

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika-III.310-312

for extended verse see end of chapter

Join the soles together, balancing on toes, sit on two heels pressing perineum. Let the knees touch the ground, balancing the body, place both palms on respective knees. Gaze at the tip of nose. Semen is retained in the body. This asana purifies apana vayu.

Apta Additional References Yoga-Asanamala Sacitra (ms.)-78, āsana-Yoga-grantha-73, Hathapradipika (ms.) Siddhanta-Muktavalill.96

Technique:

Apana Vayu is purified and seminal discharge is controlled.

Keeps spine straight, opens the chest, and produces the feeling of an open flow of energy through the body

Sakshi Pramana Benefits Sunniva Kaurin, Norway

Back Bend

Āpta Pramāṇa - आप्त प्रमाण Yoga-rahasya 2.21

A person desiring to strengthen the back (merudanda) and the knots (granthis) in the body, must practice kapotasana and strasana, along with intake of appropriate and limited food.

Technique:

Strengthens the spinal cord and spine

Deeply opens the back, and chest, brings awareness towards deep diaphragm breathing

Sakshī Pramana Benefits Ma Nithya Nirishvarananda, Miami, Yoga Acharya

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.36-38

kārmukāsanamākṛtya udare pūrayet sukham| tadā vāyurvaśo yāti kālena sūkṣmavāyunā ||23.36|| kṛtvā padmāsanaṃ mantrī veṣṭayitvā pradhārayet| kareṇa dakṣiṇonaiva vāmapādāntikaṃ taṭam||23.37||

Doing the kārmukāsana contract the stomach and fill it up easily with breath; Then in due course the subtle vital breath comes under control. (23.36)

After doing padmāsana the one who has perfected the mantras, should take the right hand around the back and hold the toe of the left foot, and repeat it the same way by taking the left hand backwards and holding the toe of the right foot. (23.37)

The number of āsnas get doubled by left and right method in karmukāsana too; With the aid of dual karmukāsanas, take the breath straight in like an arrow. (23.38)

Technique:

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.83-86

for extended verse see end of chapter

Now (I shall talk about ) another asana that can help to strengthen the pūraka (prāṇāyama); After doing padmāsana rest both the big toes on the thighs. (23.83)

Place one hand on the thigh and bend the other like a bow and place it on the middle part of the knee-joint keep moving the big toe while sitting in padmāsana. By doing this alternatively by the left and right method, it comes to be known as the kārmukāsana. (23.84, 85)

O Lord! He who does this supreme kārmukāsana; All his ailments disappear and he becomes blissful. (23.86)

Technique:

Arm balancing

Āpta Pramāṇa - आप्त प्रमाण Nathamuni's Yoga RAHASYA I.50

vāsiṣṭhamathakauṇḍinyamūrdhvakukkuṭumeva ca | aṣṭāvakramathottānamayūraṃ setubandhanam |

The list of asanas is as follows- Vasisthasana, kaundinyasana, Urdhvakukkutasana, Astavrakasana, uttanala mayurasana, Setubandhasana,

Technique:

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.41-42

savyāpasavyayugalaṁ kukkuṭaṁ brahmaṇā kṛtam| baddhaṁ kṛtvā adhaḥśīrṣa yaḥ karoti khagāsanam ||23.41|| khagāsanaprasādena śramalopo bhaved drutam| punaḥ punaḥ śramādeva viṣayaśramalopakṛt ||23.42||

By the left and right alternation the number kukutāsanas developed by the Brahman, get doubled; That which is done by binding the lower portion of the head with the hands is called khagāsana. (23.41) By doing the khagāsana tiredness disappears quickly; The fatigue generated by the sense objects also vanishes by doing it again and again. (23.42)

Technique:

Standing

Āpta Pramāṇa - आप्त प्रमाण Kapala-Kurantaka-Hathabhyasa-Paddhati-41

After performing Saratha Asana which involves lying prostrate, get up holding the ground with two soles (of the feet). This is called Khadgasana. 41.

Technique:

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.105-106

khañjanāsanamāvakṣye yatkṛtvā susthiro bhavet ||23.105 || pṛṣṭhe pāddvayaṃ baddhvā hastau bhūmau pradhārayet | bhūmau hastadvayaṃ nātha pātayitvānilam pibet ||23.106|| pṛṣṭhe pāddvayaṃ baddhvā khañjanena jayī bhavet |

Now I shall talk of khañjanāsana doing which one becomes stable; Lock both legs behind the back and place both hands on the floor;Placing both hands on the floor inhale the breath O! Lord. By placing both legs behind the back the sādhaka becomes victorious. (23.105, 106)

Technique:

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (uttara-tantram) 23.65-64

For Bhekāsana Yoga place both the feet facing each other on the chest effortlessly; Then keep both arms on the shoulders around the feet in front. (While this āsana is being done) concentrate on the supreme consciousness looking upwards to attain bliss for the disillusioned one sitting in this āsana. If all the body parts are raised upwards uniformly, it becomes khecarāsana. (23.63, 64)

Technique:

Strengthens back and abdominals. Develops balance, stability and focus. Relaxing to both body and mind.

Supine

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika-173-178; Yoga-Asanamala Sacitra (ms.)-21

Lie on back extending both the hands towards their respective sides. Raise the legs and bring them in front in such a way that both legs are placed on the middle of the body. Gaze between eyebrows. It stops decaying of Dhatu. All diseases including blindness at night can be overcome through the practice of this asana. This asana can be accomplished easily within 15 days.

Apta Additional References YMS 21

Technique:

Opens and releases the hips, pelvic and chest... 'It stops the decaying of Dhatu. All diseases including blindness at night can be overcome through the practice of this asana.' (easily 15 days)

Supine

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamalam (uttara-tantram) 23.101-102

Now I shall talk about another āsana by which one becomes a siddha; That is called kokilāsana by which the breath gets circulated instantly. (23.101)O Lord! raise both hands and stretch both legs upwards; And hold both the big toes, do this in a slow process. (23.102)Do the padmāsana properly by contracting and resting over the knee-joints.

Technique:

Twist

Āpta Pramāṇa - आप्त प्रमाण Yoga Mala sacitra-92

कुबा आसन आसण कौ गुण झोलो जायें

kubä äsana āsaëa kau guëa jholo jäyai

While sitting on the ground, place left foot on the base of the right thigh. Then bend right knee and place the right foot near the left knee in floor. Now pass the left hand outside the right knee wand with left hand catch hold of the right toes. Place right thumb at the left ear and extend the other fingers.

Technique:

Removes kapha from the body. Removes rheumatic conculsion.

Seated

Āpta Pramāṇa - आप्त प्रमाण Hatha sanketa candrika -35

Fold one knee and keep the foot by the side of the hip. Then turn the other foot upwards and place it in the respective armpit and remain steady.

Technique:

Śāstra Pramāṇa - शास्त्र प्रमाण Tri-shikhi-brahmanopanishad (41)

padmāsanaṃ susaṃsthāpya nānūrvorantare karau | niveśya bhūmāvātiṣṭhedvyomasthaḥ kukkuṭāsanaḥ || 41 ||

Having well established the Padmasana, he who is firmly grounded on the earth (with his body) suspended inmid-air, his two hands inserted in the inter-space betweenthe knees and the thighs, assumes the Kukkutasana (cock-posture).

Āpta Pramāṇa - आप्त प्रमाण Hatharatnavali 3.73

padmāsanaṁ susaṁsthyapya jānūrvorantare karau || niveśya bhūmau samsthapya vyomasthaṁ kukkuṭāsanam ||73||

Adopt padmasana, insert the arms between the knees and the thighs and firmly place the palms on the ground and remain aloft. This is known as kukkutasana. 73

Technique:

3. Lift the body and balance on the hands.

• Brings stability of mind. Cleanses the morbidities of nadis. • Strengthens the abdominals, hands, wrists, triceps, shoulders and back • Opens the hips and groins • Energizes the body • Strengthens wrists • Creates deeper focus and concentration

Kukkutasana is easiest to perform by slightly leaning forward to bring the weight onto the hands. Engaging moola and uddiyana bandha will help to lift and keep the legs suspended. Once in the air, there is a feeling of weightlessness.

Sakshi Pramana Benefits Ma Nithya Nirishvarananda, Miami, Yoga Acharya

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika-325-327

Sitting in squatting position bring both the hands under the knees and catch hold of elbows thus the wrists of both the hands are placed in the cockpit of knees. The gaze is fixed at the tip of nose.

Technique:

The accumulation of vayu of various kinds in the extremities (ribs) is warded off within three days. Brings relief from rheumatism (vata) effecting the ribs (or ribcage)

Seated

Āpta Pramāṇa - आप्त प्रमाण Hathapradipika of Svatmarama-II-8

gudaṁ niyamya gulphābhyāṁ vyutkrameṇa samāhitaḥ || kūrmāsanaṁ bhavedetaditi Yogavido viduḥ || 8 ||

Having the ankles pressed well under the anus in an everted manner one remains steady. Yoga experts call this kurmasana.

Apta Additional References Gheranda Samhita II.32

Technique:

• Strengthens the quadriceps, abdominals, back • Increases flexibility to the feet and ankles • Relieves all 80 types of Vata disorders • Improves digestion, relieves flatulence and constipation • Cures varicose veins • Relieves knee pain

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 348-350

kūrmāsana prathama padama āsanako karai goòäsandhi mähi kari dharai | tarapha dūsaré kara doū äne kohaëyä upara sandhi le öhäne || 348 || gudé pache doū kara lyävai tahäm äni käïkasé karävai | puna laläöa bhü üpara dharai näsä agra driñöi thira karai || 349 ||

for extended verse see end of chapter

First adopt the padmasana, place both hands in the knee joins (and) bring the hands out up to elbows through the other side and take them towards the anus and form the finger lock. The forehead is placed upon the ground. Gaze be fixed at the tip of the nose. Disease are warded off by this.

Apta Additional References Hatha-tattva-kaumudi VII.20

Technique:

Opens and stretches the hips. Helps withdrawing sense organs. Cleanses the pores of skin and skin becomes bright. Also change the very course of karma.

(maccendra)

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika III.91-94

for extended verse see end of chapter

Place right leg on the left thigh. Take the left hand towards the backside and catch hold of right thigh. Place the left leg above the right knee. The right hand should be kept on the left thigh. Gaze should be between the eyebrows. It increases gastric fire. It removes all kinds of disorders. Kundalini becomes straight.

Technique:

Increases the Gastric fire, brings relief from all the diseases. Raises the Kundalini shakti.

(maccindra)

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 235-238

for extended verse see end of chapter

Place right leg on left thigh. The heel of right leg should be near to the waist. The toes and heel of the left leg should be fixed upon the right knee. The big toes should be caught hold of with both the hands. Place forehead on the ground and chest should touch knees.

Technique:

Knee pain is releived.

Seated

Āpta Pramāṇa - आप्त प्रमाण Yoga Asana Mala Sacitra-28

for extended verse see end of chapter

Sit on the floor. Take booth feet over respective shoulders and then cross the feet behind the neck. Form fists of hands and place them one over the other on the ground infront.

Apta Additional References Joga Pradipika-III.65-68

Technique:

Offer relief from (premature death)

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 105-106

for extended verse see end of chapter

Place the left heel against the perineum, extend the right leg and catch hold the sole with hands by making a finger lock. Repeat it with the other legs. Gaze should be at the tip of the nose. Nothing remains conducive or non-conducive with regard to food. The poison converts in to nectar. Even one can avoid the death. Diseases like T.B., leprosy, tumor, indigestion etc. can be overcome.

Apta Additional References āsana-Yoga-grantha-59; Yoga-Asanamala Sacitra (ms.)-7. Same as ardhapascimatana, ardhapascimottanasana, janusirasana. It is recommended to consume a liquid gruel made of green mung dal and rice should be taken sip by sip, and after few minutes then start the asana.

Technique:

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 123-125

for extended verse see end of chapter

Join the two soles in such a way that back side of the feet touches the ground. Place the anus on the heels. Folding the hands raising upto soulder height, put the fingers near the armpit and imitate as if scratching (like a monkey). Gaze between the eyebrows

Apta Additional References Joga Pradipika-III.65-68

Technique:

Prone

Apta Pramāṇa - आप्त प्रमाण Gheranda Samhita. II.40

for extended verse see end of chapter

Lie down on the ground face downwards, chest touching the earth, the two legs being stretched: catch the head with two arms. This is makarasana. The increaser of the bodily heat.

Technique: Having held the head with the two arms, one lies down on the ground facing downwards, chest touching the ground, two legs spread apart. This posture is called the Makarasana – the Crocodile posture – the increaser of bodily heat.

• Relaxes the whole body • Slows the breathing and heartbeat • Releases lower back compression • Massaging the abdominals • Reduces stress, tension and anxiety • Relieves fatigue, high blood pressure and promotes sleep • Beneficial for asthma and other lung problems • Corrects the acquired wrong process of respiration • Brings your focus inwards • Allows Kundalini to flow and increases bodily fire

Relaxing to the mind and body, brings attention inward Sakshi Pramana Benefits Li Yeen Chow/Singapore/Unemployed

Seated

Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita-II.34

pādatalau pṛṣṭhadeśe aṅguṣṭhe dve ca saṃspṛśet jānuyugmaṃ puraskṛtya sādhayenmaṇḍukāsanam ||33||

Taking the feet at the back, the toes touching each other, bring the knees forward. This is known as the Mandukasana. 33

Apta Additional References

• Stretches quadriceps, groin , inner thighs and knees • Releases tension and stress • Relieves leg pain • Strengthens the abdominals and back muscles • Spontaneously induces the Moola and Uddiyana bandhas • Improves function of digestive and reproductive systems • Improves elimination • Particularly helpful for constipation, diabetes and digestion issues • Relieves stress, anxiety and mild depression • Reduces weight in the thighs, hips and abdomen Relieves menstrual cramps • Allows Kundalini energy to move up the spine • Stimulates the energy in the palms and spreads it into the chest and heart region • The posture creates a complete energy circuit and brings one's focus inwards • Removes diseases of the legsContraindication – Avoid with low back pain, knee or ankle injuries.

Technique:

Seated

Āpta Pramāṇa - आप्त प्रमाण Hatharatnavali III. 55

The ankles are placed under the buttocks. The knees are kept wide apart. Hands are placed under the feet. This is mandukasana, which removes diseases of the legs.

Technique:

Removes diseases of the legs.

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Yoga-rahasya of Srinatha-muni-I.51.II.17

uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam | naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ||

Uttanapadasana, Krauncasana, Maricyasana, Virabhadrasana, Natarajasana, Trikonasana, Supta padangusthasana and Supta prasarita padangustasana.

Technique: 1. Sit with legs extended. 2. Bend the right leg and place the right foot close to the groin. Keep the knee raised. 3. Lean forward so that the right arm can surround the raised knee and hold hands at the back. 4. Bend the upper body forward. 5. Touch the head to the knee of the extended leg.

Stretches, opens the hamstring, groin, shoulder and back muscles. Strengthens the abdominals and back. Increases gastric fire and stimulates the digestive processes.

Opening in the chest/shoulders, expansion in the lungs

Sakshi Pramana Benefits Ma Nithya Nirishvarananda, Miami, Yoga Acharya

Supine

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika-342-343

First lie supine placing the left leg upon the (left) shoulder, bring the right left upon it (left). While touching the body spread both the hands down on ground. Fix the gaze upon the tip of the nose.

Technique:

Helps relieving from all diseases.

Śāstra Pramāṇa - शास्त्र प्रमाण Tri-shikhi-brahmanopanishad (49)

vāmena vāmāṅguṣṭhaṃ tu gṛhītaṃ matsyapīṭhakam | yoni vāmena sampīḍya meḍhrādupari dakṣiṇam || 49 ||

Placing the right foot at the root of the left thigh, with the two hands embracing the knees and the left hand grasping the left big toe, is the Matsya-pīṭhaka posture.

Technique:

Supine

Āpta Pramāṇa - आप्त प्रमाण Gherand Samhita II.21

muktapadmāsanaà kåtvä uttänaçayannaïcaret | kürparäbhyäà çiroveñöya matsyäsanantu rogahä ||21||

In the position of mukta padmasana bring the elbows of both hands around the head and lie flat on the floor.

Technique:

• Destroys all diseases • Relieves constipation. • Corrects rounding shoulders and stretches the neck gently • Stimulates the thyroid and parathyroid glands • Relieves lower back pain during pregnancy • Brings more blood to the thoracic and cervical spine • Helps to relieve asthma and chronic bronchitis and increases lung capacity • Calms the mind and relieve stress, anxiety, depression and tension

Twist

Āpta Pramāṇa - आप्त प्रमाण Hathapradipika (10 chapters) II.12-13

The right foot is placed at the root of the left thigh. The left leg is placed by the side of the right knee. Holding left leg by the right hand and twisting the body, one remains steady. This posture comes from Sri matsyendranath. 12Practice of matsyendrasana stimulates the digestive function and works like a weapon to destroy hosts of severe ailments. It also helps arousal of kundalini and gives stability to the spine. 13

Apta Additional References

Technique:

Twist

Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita II.22-23

Keeping the stomach at ease like the back, bend the left leg and place it with care on the right thigh, put the elbow of the right hand on top of it and the face on the palm of right hand. Assuming this posture, fix the gaze in the middle of the forehead. This is Mastyendra posture. 22-23

Technique:

Stimulates internal organs functioning, and helps detoxify the body.

Arm balancing

Rudrayamala Tantra 23.91-92

O Mahādeva! Now I shall talk about the supreme mayurāsana; Place both the hands on the floor and rest the body on both the elbows. (23.91)

Rest the entire body on the elbows at the abdomen; Placing only both the hands on the floor, be properly still. (23.92)

Tri-shikhi-brahmanopanishad, 47-48, Darshanopanishad, III.10-11, Sandilya upanishad (3, 10-11)

Hatharanavali of Srinivasayogi 3.42

The two palms are place on the ground. Elbows are placed on the respective sides of the navel and the body is lifted in the air like a horizontal stick. This is known as mayura-pitha.

Increases strength in the arms, core, legs; gives feeling of lightness, powerfulness

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Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala Sacitra 61

pūraba bidhi pari pagathalé sampüöa ñola yeòé milé räñai yeòyäsyü mähilé käné agüla do ätarai liläöa dharaté lagävai hätha doü goòä upari lagävä aòaväirachä parä pasärai

*for extended verse see end of chapter

Sit with legs extended. Close two heels together while keeping toes apart. Knees are spread sideward. Lower the body forward to touch the forehead on ground near the heels. Spread hands sideward over knees and place palms on ground. Gaze is fixed at the nose.

Apta Additional References JP.265-267; AYG-46. Similar to asthi-pava-asana illustrated in NS-72

Technique:

Improves and facilitates the flow of the five secondary vayus.

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Yoga-Asanamala sacitra 101-102

Sitting on the ground, bend both legs at the knees and place the heels under the bottoms. Interlock the fingers and put them on ground at one side of the body. Bend the head forward.

Technique:

Beneficial for gulma vayu.

Supine

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 152-155

मृत्यु-भंजक आसन

måtya-bhaïjaka äsana

Lying on back raise the legs upwards and keep the feet in such a way on the respective sides of the ear that fingers of the feet are visible. Grasp the feet from the outside firmly by taking both the palms behind the back. Head (back side) should remain on the ground. Gaze should be on tip of the nose and maintain silence. It removes all types of diseases. It immediately ensues samadhi.

Technique:

Opens the hips, releases the lower back, brings feeling of surrender

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Śāstra Pramāṇa - शास्त्र प्रमाण Darshanopanishad (III.8-10)

Pressing the right side of the frenum of the prepuce with the left ankle and the left side of the frenum with the right ankle, this becomes the Muktasana; placing the left ankle over the genitals and the right ankle over that, this, O sage' is the Muktasana.

Additional Shastra Reference Same as siddhasana (JP 357-359)

Āpta Pramāṇa - आप्त प्रमाण Gheranda-samhita II. 11

Apta Additional References BrYS-III.13

Technique:

Meditative asana that calms the mind and relaxes the body. By practicing it a Yogi obtains perfection or siddhi.Regular practice removes diseases of morbidities (vikaras).

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantram 23.24-25

ādhomuṇḍāsanaṃ vakṣye sarveṣāṃ prāṇināṃ sukham| ūrdhvamārge pade dattvā dhārayenmārutaṃ sidhīḥ || 23.24 || sarvāsanānāṃ śreṣṭhaṃ hi ūddharvapādo yadā caret| tadaiva mahatīṃ siddhiṃ dadāti vāyavī kalā || 23.25 ||

For the well-being of all creatures, I speak now about muṇḍāsanam; The expert should raise legs upwards and by lowering the head hold the vital breath. (23.24) This (muṇḍāsana) is surely supreme among all āsnas, in which the legs are raise upwards. The skill of breath control gives great siddhis to the practitioner instantly. (23.25)

Technique:

Forward Bend

Āpta Pramāṇa - आप्त प्रमाण Yoga Asana Mala Sacitra-48

Sit on the ground with legs extended infront. Bring both soles together keeping knees sidewards on the ground. Bend the head forward place elbows on legs and extend hands on ground. Form a hollow of hands. Direct the gaze at the tip of nose.

Apta Additional References Yoga-siddhanta-candrika-II.46p.82, Hathapradipika (ms.) Siddhanta-Muktavali-II.191, HSC-41, Yoga-cintamani of Sivananda Sarasvati-p.78, Hathapradipika of Svatmarama-I.45-47.

Technique:

Pain in the body is removed

Supine

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika-351-353

Adopt padmasana. Take hands over the back and cross them. Lie on the back. Keep knees touching the ground. Hold the head straight and fix the gaze at the nose.

Technique:

Relieves chronic nasal conditions such as pinasana (running nose)

Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 303-305

for extended verse see end of chapter

Join both the feet like hand and keeping the heels together place it against anus. Gaze at the tip of nose. Place palm on the ground touching the toes. Keep all fingers separate. Both the thumb should touch each other. Open wide your mouth, take out the tongue.

Technique:

Overcomes diseases and toxins. All nadis function properly. Strengthens the legs, feet and ankles. Purifies the visshudi chakra.

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 298-302

नारदासन

näradäsana

for extended verse see end of chapter

Place the left sole on the ground folding it (at knee) and bringing towards backside. Fold right leg keeping knees straight pointing upward and place the right sole on the left sole. Place perineum above the left heel. Gaze should be between eyebrows. Make finger lock. Bring both the elbows towards right side of the right thigh.

Technique:

Cures deafness and purifies the ears

Balance

Āpta Pramāṇa - आप्त प्रमाण Nathamuni's Yoga RAHASYA I.51

uttānapādaṁ krauñcaṁ ca marīciṁ vīrabhadrakam | naṭarājaṁ trikoṇaṁ ca suptāṅgaṣṭhaprasāraṇe ||

Uttanapadasana, Krauncasana, Maricyasana, Virabhadrasana, Natarajasana, Trikonasana, Supta padangusthasana and Supta prasarita padangustasana.

Technique:

Fluidity, dancing, showy, gracefulness

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Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika (54-59)

goòä bävä pädaké äkha mähilé soya | dacha carana ko väralau täpari gulapha samoya || 54 || väma pädako mähilau bahurau gulapha ju jäna | täpari goòä dachiké äikha cäha bähara léväna || 55 ||

for extended verse see end of chapter

Left knee above right ankle and left ankle below right knee, catch hold of two arms with hands and then extending the arms in front, churn it clock and anti clockwise observing silence. Gaze at the tip of nose. It purifies the body. Removes physical disorders. Body attains lightness. Nadis are purified. It churns the pranavayu. Practise it slowly in the morning, afternoon and evening.

Apta Additional References ANa-5, Joga Pradipika (sanskrit manuscript No.24099 deposited in The British Library London)-3. Joga Pradipika mentions practise it thrice a day.

Technique:

This purifies the nadis, it churns the pranavaya. It purifies the body, so physical disorders will not happen. Body attains lightness.

Breathing passages clearing up

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Prone

Āpta Pramāṇa - आप्त प्रमाण Hatharatnavali III 61-62

karābhyāà paìkajaà kåtvā tiñöhetkūrparayā sudhêù || mukhamunnamayannuccairnirālambanamāsanam ||61|| nirālambanayogé syānnirālambanamāsanam || nirālambanatä dhyānaà nirālambanamāsanam ||62||

Supported on the elbows, hands forming like a lotus and supporting the face, raise the face up.

Technique:

Feeling relaxed, like a child

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Balance

Technique:

• Develops balance, grace and confidence • Strengthens the feet, ankles, quadriceps • Firms the abdominals and back • Reduces flat feet • Relieve sciatica

Stretches the thighs

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Āpta Pramāṇa - आप्त प्रमाण Hatharatnavali III.72

sthitvaikasmin pādatale karābhyāà veñöayettanum || påñöhe saàsthāpya yatnena pādapéòanamāsanam ||72||

Stand on one leg. Bend other leg to bring foot to the back. Hold foot with the hands.

Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Rudrayamala Tantra 23.26-27

(This) Padmāsanam should be done which is well-known for the siddhi (perfection) of breath control; This beneficial āsanam ought to be practised again and again until it is fully mastered. (23.26) The left foot should be placed at the bottom of the right thigh; Then the right foot on the bottom of the left thigh, this is known as padmāsanam. (23.27)

Additional Shastra Reference Srimat Sarvajnanottra Agama, Yoga Pada.8

Technique:

Primordial meditative posture. According to Shastra Pramana, padmasana destroys all diseases.

Feeling of stability

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Postures are said to be of two kinds: the Padmasana and the Vajrasana. When one places the soles of his feet over the two thighs (crosswise, the right sole over the left thigh and the left sole over the right thigh), this becomes the Padma posture, which destroys all sin.

Kirana Agama Yoga Pada v.7, Tri-shikhi-brahmanopanishad, 39, Yoga-kundalyupanisad-132,183, Yoga-kundalyupanisad-132,183

पद्मासन ३

Padmāsana iii

Seated

Right foot on the left thigh and left foot on the right thigh. Hands on the thighs. Keep the body straight and gaze at the tip of the nose.

Technique:

Primordial meditative posture. According to Shastra Pramana, padmasana destroys all diseases.

Increases concentration, doesn't allow for any thoughts to interfere

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Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Sandilyopanishad, 3.3

aṅguṣṭhena nibadhnīyāddhastābhyāṃ vyutkrameṇa ca | ūrvorupari śāṇḍilya kṛtvā pādatale ubhe | padmāsanaṃ bhavedetat sarveṣāmapi pūjitam || 3 ||

Placing the soles of the two feet, O S'andilya, over the two thighs, one should hold (them) by the toes, with the two hands stretched out crosswise. This will be the Padmasana Posture, held in esteem by all (Yogin-s).

Additional Shastra Reference Darshanopanishad , III.4-5, Yoga-kundalyupanisad-132,183

Technique:

Meditative asana. One attains unparallel wisdom of the highest order through the arousal of kundalini sakti. and by intense concentration on the Supreme Reality. This asana brings control on prana, helps removing disease.

Padmasana creates a subtle upward flow of kundalini, and a feeling of all-knowingness.

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Seated

Śāstra Pramāṇa - शास्त्र प्रमाण Shiva Samhita-III.88-89

I now describe the Padmasana which wards off (or cures) all diseases: Having crossed the legs, carefully place the feet on the opposite thighs (i.e. the left foot on the right thigh, and vice versa); cross both the hands and place them similarly on the thighs; fix the sight on the tip of the nose; pressing the tongue against the root of the teeth, (the chin should be elevated, the chest expanded) then draw the air slowly, fill the chest with all your might, and expel it slowly, in an unobstructed stream. 88

It cannot be practiced by everybody; only the wise attains success in it. 89

Technique:

Seated

Āpta Pramāṇa - आप्त प्रमाण Yoga Asana Mala Sacitra 102-104

पर आसणा कौ गुण चोरासि वाइ जाई पवन सरल बहै पर आसण कौ गुण गठिया बाइ जाई

para äsaëä kau guëa coräsi väi jäé pavana sarala bahai para äsaëa kau guëa gaöhiyä bäi jäé

Legs are spread wide apart and hands are also spread over the legs.

Technique:

This asana balances 80 vitiated conditions of vata. Helps prana move freely. Alleviates gathiya vata (a type of arthiritis) Inner thigh stretch

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Seated

Āpta Pramāṇa - आप्त प्रमाण Joga Pradīpikā 126-128

For extended Verse see end of Chapter.

Sit on the anus with folded legs and knees pointing upward. Insert both the hands up to the elbow in between thigh muscles and calf muscles. Bring the legs near the body resulting into soles lifted upward. Gaze should be at the tip of the nose.

Technique:

Facilitates the arousal of kundalini.

Supine

Āpta Pramāṇa - आप्त प्रमाण Joga Pradipika 354-356

for extended verse see end of chapter

Adopt Padmasana and lie on your back in such a way that knees and thighs remain on ground. Bring both the hands towards head and spread them straight touching the ground. Place backside of right palm on left palm. Gaze at the tip of nose.354-356

Technique:

It ensues rest to the entire body

Supine