Furthermore, in high stages of meditation the practitioner loses control over the muscles of the body. The meditation asana, therefore, needs to hold the body in a steady position without conscious effort. Why not lie in shavasana, then, for meditation since it satisfies all the requirements? Because in shavasana there is a tendency to drift into sleep. It is essential to remain awake and alert while going through the various stages which lead to successful meditation.

Stillness:

When sitting in meditation postures, programme the mind with suggestions like, “I am as steady as a rock” or “I am becoming motionless like a statue”. This way the asana will quickly become steady and, after a while, will be comfortable for extended periods of time. This is the practice of kaya sthairyam, complete body stillness.

Precautions:

If there is severe discomfort or pain in the legs after sitting for some time in a meditation asana, slowly
unlock the legs and massage them. When the blood circulation has returned to normal and there is no pain, resume the asana. However, be aware that the knee is a very delicate and much abused joint of the body and be careful not to strain it, especially while moving into or out of these meditation asanas.  Do not on any account use undue force or strain to sit in a meditation asana.

Right or left leg: In all the asanas discussed in this chapter,

In all the asanas discussed in this chapter, either the left or the right leg may be placed uppermost. It is
a matter of personal preference and depends on whichever is the more comfortable. Ideally, the leg position should be alternated so that the balance on both sides of the body is maintained.

Practice note: A useful suggestion to make the following

A useful suggestion to make the following postures more comfortable is to place a small cushion under
the buttocks.

Note: Padmasana may seem out of place in the beginners’

Padmasana may seem out of place in the beginners’ group. It has been included, however, because a series of asanas in the intermediate group is performed using it as the base position.

Glasses improve vision but do not cure bad eyesight.  Factors which contribute to bad eyesight are: artificial and bad lighting, prolonged television or video watching, poor diet, muscle inefficiency due to prolonged hours of office work and study, mental and emotional tension, toxic condition of the body and ageing.  Long periods of reading do not damage the eyes providing the mind and eyes are relaxed whilst doing so. If there is tension, then even a short period of reading can strain the eyes. Try to develop the ability to read with relaxed awareness and blink frequently and also do palming to cool the eyes.

One exercise for relaxing the eye muscles is to stand with the feet shoulder width apart in front of a wide open space. Shift the weight of the body onto one side, raise the opposite heel off the ground, then swing back and forth for a few minutes while gazing into the distance, allowing the eyes to relax.

Gazing at the rising sun during the first 15 degrees of its trajectory from the horizon is highly recommended. After gazing for a few minutes, close the eyes and become aware of the after image. Look over each shoulder from side to side, keeping the eyes closed. At the same time, follow the after image as it moves back and forth through the field of inner vision, from centre to periphery and back again. Practise palming.

Therapeutic yoga exercises:

Excluding diseases such as glaucoma, trachoma and cataract, the most common eye disorders today are related to functional defects in the ocular muscles exacerbated by chronic mental and emotional tension.

The following simple exercises help to alleviate various disorders related to the malfunctioning of the eye muscles such as short and long-sightedness, myopia and squint.

Preparation: Before starting the practices, it is a good to splash cold water onto the eyes a few times. Hold a little water in the palms above a water basin and splash it onto the eyelids. Do this about 10 times and then begin the exercises. This procedure will help stimulate the blood supply and generally tone up the eyes.

Contra-indications: Those who suffer from major eye diseases or disorders such as glaucoma, trachoma, cataract, retinal detachment, retinal artery or vein thrombosis, iritis, keratitis or conjunctivitis should only perform yoga practices after consulting an eye specialist. Inverted asanas and kunjal kriya should be avoided altogether while the condition lasts.

Practice notes: Eye exercises should be performed one after the other in the sequence given. The series should be practiced in its entirety, once early in the morning and/or once in the evening.  The most important thing to remember during practice is to be totally relaxed. Do not strain as this will lead to fatigue and tiredness of the eyes. The facial muscles, eyebrows and eyelids should remain totally relaxed. After each exercise the eyes should be closed and rested for at least half a minute. The practice of palming may be performed at this time.  Glasses should not be worn while performing the exercises.

The series is very useful for those with reduced vitality and a stiff back. It is especially useful for menstrual problems and toning the pelvic organs and muscles. It can be practised before and after pregnancy, facilitating the process of childbirth and retoning flaccid muscles. These asanas also eliminate

These asanas also eliminate energy blockages in the spine, activate the lungs and heart, and improve endocrine function.

The shakti bandha series may be started straight away if good health and fitness prevail, however, if there are any serious ailments, a therapist should be consulted.

Awareness: Throughout the practice become aware of the following:
1. Movement
2. Breathing
3. Mental counting
4. Intra-abdominal pressure
5. The stretch of the muscles

Periodic rest:

Before starting the practice, the body and mind should be calm and relaxed. This state is best achieved
through the practice of shavasana. In addition, a short rest should be taken between each asana, lying in shavasana. One minute or thirty seconds should be sufficient but a more reliable guide is to rest until the breathing returns to normal.

No strain:

When starting this series, it is not advisable to attempt all the practices in one go, especially the ones which involve using both legs together. It is better to choose one practice at a time and incorporate that into the previous practices. The yoga starters part 2 series requires a great deal of effort and may put a strain on the lower back. Therefore, be aware of physical limitations and do not strain.

Contra-indications:

These practices should not be performed by people suffering from high blood pressure, serious heart conditions, back conditions such as sciatica and slipped disc or soon after abdominal surgery. If there is any doubt, please consult a competent therapist.

Base position:

All these asanas are performed from the supine position, that is, lying flat on the back with the legs together and straight. The arms should be by the sides, palms down, and the head, neck and spine in a straight line. Be sure to use a thin mat or a blanket, particularly with asanas such as supta pawanmuktasana and jhulana lurhakana where the body is balanced on the spinal vertebrae.

These yoga starters remove any blockages which prevent the free flow of energy in the body and mind. Sometimes, due to bad posture, disturbed bodily functions, psychological or emotional problems or an imbalanced lifestyle, the energy becomes blocked. This initially results in stiffness, muscular tension, lack of proper blood flow and minor functional defects. However, if these blockages become chronic, a limb, joint or physical organ may malfunction, fail or become diseased. Regular practice of these yoga starter removes energy blockages from the body and prevents new ones from forming. In this way, it promotes total health, regulating and stabilising the flow of energy throughout the body.

Mind-body aspect:-

Most modern day diseases are psychosomatic in nature. Drug treatment of these ailments is only symptomatic and fails to touch the roots of the disease. These asanas, if done correctly, in a non-competitive and relaxed atmosphere, not only relax the muscles of the body but these relaxing impulses travel back to the brain and relax the mind. By integrating the breath synchronisation and awareness, the attentive faculty of the mind is made active and is not allowed to wander into tension and stress. The nature of these asanas is thus more mental than physical. If they are performed correctly they relax the mind, tune up the autonomic nerves, hormonal functions and the activities of internal organs. Therefore, these asanas are of great preventative and curative value.

Yogasanas are not exercises, but techniques which place the physical body in positions that cultivate awareness, relaxation, concentration and meditation. Part of this process is the development of good physical health by stretching, massaging and stimulating the prank channels and internal organs. When Yogasanas are performed, respiration and metabolic rates slow down, the consumption of oxygen and the body temperature drop.  Yoga postures tend to arrest catabolism whereas exercise promotes it. In addition, asanas are designed to have specific effects on the glands and internal organs, and to alter electrochemical activity in the nervous system.

Anybody can practice asanas, they become more efficacious and beneficial when performed in the proper manner after correct preparation.

Dynamic and static yogasanas:-

Dynamic practices often involve energetic movements of the body. They are not intended to develop muscles or make the body fitter but to increase flexibility, speed up circulation, loosen the muscles and joints, release energy blocks and remove stagnant blood from different parts of the body. These asanas tone the skin and muscles, strengthen the lungs, encourage movement in the digestive and excretory systems. Dynamic practices are particularly useful for beginners. They include series and postures such as the pawanmuktasana series, surya namaskara, chandra namaskara, dynamic paschimottanasana and dynamic halasana.

Static practices are performed by intermediate and advanced practitioners. They have a more subtle and powerful effect on the pranic and mental bodies. They are performed with little or no movement, the body often remaining in one position for a few minutes. These asanas are intended to gently massage the internal organs, glands and muscles as well as to relax the nerves throughout the body. They are specifically concerned with bringing tranquility to the mind and preparing the practitioner for the higher practices of yoga, such as meditation. Some of them are particularly useful for inducing the state of sense withdrawal, pratyahara.

Breathing:

Always breathe through the nose unless specific instructions are given to the contrary. Try to coordinate the breath with the asana practice.

Awareness:

Awareness means consciously noting the physical movement, the posture itself, breath control and synchronization, mental counting, sensations in the body, movement of prana, concentration on an area of the body or chakra and, most important, any thoughts or feelings that may arise during the practice.

Relaxation:

Shavasana may be performed at any point during asana practice, especially when feeling physically or mentally tired. It should also be practiced on completion of the asana programme.

Sequence:

After completing shatkarma, asana should be done, followed by pranayama, then pratyahara and dharana which lead to meditation.

Counter pose:

It is important that the backward bends are followed by forward bends and vice versa, and that whatever is practiced on one side of the body is repeated on the other side. This concept of counter pose is necessary to bring the body back to a balanced state. Specific counter poses are recommended for certain asanas However, in some cases, when practicing a particular asana for therapeutic reasons, a counter pose may not be needed.

Time of practice:

Asana may be practiced at any time of day except after meals. The best time, however, is the two hours before and including sunrise. This period of the day is known in Sanskrit as brahmamuhurta and is most conducive to the higher practices of yoga. At this time, the atmosphere is pure and quiet, the activities of the stomach and intestines have stopped, the mind has no deep impressions on the conscious level and it is empty of thoughts in preparation for the long day ahead. The practitioner will probably find that the muscles are stiffest early in the morning compared to the late afternoon when they become more supple, nevertheless this time is recommended for practice. In the evening the two hours around sunset is also a favorable time.

Place of practice:

Practise in a well-ventilated room where it is calm and quiet. Asanas may also be practiced outdoors but the surroundings should be pleasant, a beautiful garden with trees and flowers, for example. Do not practice in a strong wind, in the cold, in air that is dirty, smoky or which carries an unpleasant odour. Do not practice in the vicinity of furniture, a fire or anything that prevents free fall to the ground, especially while performing asanas such as sirshasana. Many accidents occur because people fall against an object. Do not practice under an electric fan unless it is extremely hot.

Blanket:

Use a folded blanket of natural material for the practices as this will act as an insulator between the body and the earth. Do not use a mattress which is spongy or filled with air as this does not give sufficient support to the spine.

Clothes:

During practice it is better to wear loose, light and comfortable clothing. Before commencing, remove spectacles, wristwatches and any jewellery.

Bathing:

Try to take a cold shower before starting. This will greatly improve the effect of the asanas.

Emptying the bowels:

Before commencing the asana programme, the bladder and intestines should preferably be empty. If constipated, drink two or three glasses of warm, slightly salted water and practise the asanas given in shankhaprakshalana, namely tadasana, tiryaka tadasana, kati chakrasana, tiryaka bhujangasana and udarakarshan asana. This should relieve the constipation. If not, practising pawanmuktasana part two should help. Choose one time daily to go to the toilet before doing asanas. Do not strain; try to relax the whole body. After some weeks the bowels will automatically evacuate at the set time every day. Try to avoid using laxative drugs.

Empty stomach:

The stomach should be empty while doing asanas and to ensure this, they should not be practised until at least three or four hours after food. One reason why early morning practice is recommended is that the stomach is sure to be empty.

Diet:

There are no special dietary rules for asana practitioners although it is better to eat natural food and in moderation. Contrary to popular belief, yoga does not say that a vegetarian diet is essential although in the higher stages of practice it is recommended. At meal times it is advised to half fill the stomach with food, one quarter with water and leave the remaining quarter empty. Eat only to satisfy hunger and not so much that a feeling of heaviness or laziness occurs.  Foods which cause acidity or gas in the digestive system, which are heavy, oily and spicy, should be avoided, especially when asanas are practised with a spiritual aim. Specific dietary restrictions are recommended for certain diseases, see Therapeutic Index.

No straining:

Never exert undue force while doing asanas.  Beginners may find their muscles stiff at first, but after several weeks of regular practice they will be surprised to find that their muscles are more supple.

Age limitations:

Asana may be practiced by people of all age groups, male and female.

Contra-indications:

People with fractured bones or who are suffering from chronic ailments and diseases such as stomach ulcer, tuberculosis or hernia, and those recuperating from operations, should consult a yoga teacher or doctor before commencing asanas.

Termination of asana:

If there is excessive pain in any part of the body the asana should be terminated immediately and, if necessary, medical advice sought. Do not stay in an asana if discomfort is felt.

Inverted asana:

Do not practice any inverted asanas if there is gas or fermentation in the intestines, if the blood is excessively impure, during menstruation or in later stages of pregnancy. This is important to ensure that toxins do not go to the brain and cause damage, and, in the case of menstruation, that blood does not enter the fallopian tubes.

Sunbathing:

Never practice asanas after a long period of sunbathing as the body will be overheated.