YOGA POSES AND THEIR BENEFITS
by
H.H. Swami Sivananda
(1887-1963)
Founder-President
The Divine Life Society
1. Sun exercise (Suryanamaskar)
This is a twelve-step exercise involving well-balanced movements, which tone up the body systems symmetrically by regular practice. Stiffness is removed. Blood circulation is stimulated. The endocrine glands are harmonized and the nervous system is toned up. This exercise removes congestion of abdominal viscera, relieves indigestion and reduces fat. Peristalsis (bowel movement) improves significantly. The spine becomes supple, and backache owing to defects in the spine is cured. Sun exercise provides good health, dynamism and vitality.
2. Headstand (Sirshasana)
Headstand clears spermatorrhoea. It invigorates, energizes, and vivifies. Memory power increases. Great benefit is derived by sitting for meditation after this exercise. In this posture alone the brain can draw an abundance of blood from the heart. This is a panacea, a cure-all, a sovereign specific for all diseases. It brightens the psychic faculties and awakens the Kundalini Sakti (spiritual power), removes all sorts of diseases of the intestines and stomach, and augments mental power. This is a powerful blood purifier and a nervine tonic. All diseases of the eye, nose, head, throat, stomach, genitourinary system, liver, spleen and lungs are cured. Diseases such as renal colic, deafness, gonorrhoea, diabetes, piles, asthma consumption, syphilis, etc., are also cured. It augments the digestive fire. Wrinkles and greyness of hair will disappear. Many uterine and ovarian diseases are cured. Sterility disappears.
Stand for 5 seconds in the beginning, and gradually increase the period by 15 seconds each week to 20 minutes or half an hour. Strong people can remain in this asana for half an hour within a period of 2 or 3 months' practice. Do it slowly. Do not be anxious. Be calm. Be cool. Perform this asana very, very slowly, and avoid jerks. While standing on the head, breathe slowly through the nose and never through the mouth. Those who do this asana for a long time, say, 20 minutes or half an hour, should take some kind of light refreshment, milk or anything, when this asana is over. This is very important. In summer, do not practise this asana for a long time. In winter, you can practise as long as you desire.
There are people who are doing this asana for 2 or 3 hours at one stretch. Sri Prakash Jung, Private Secretary to the late Maharajah of Tehri State, Himalayas, had swelling of feet and disease of heart. The muscles of the heart were not able to contract and dilate properly in its function of pumping. That was the diagnosis of the doctors. He practised Headstand regularly for a few days. All swelling disappeared. The heart functioned properly. There was no pain at all. He used to do this asana for half an hour daily.
3. Shoulderstand or All-members' Pose (Sarvangasana)
This is a mysterious asana, which gives wonderful benefits. It is termed "All-members' Pose" because all the parts of the body are engaged when this asana is performed.
In this posture, the thyroid gland is nourished properly which plays a prominent part in the metabolism, growth, nutrition and structure. Healthy thyroid means healthy functioning of the circulatory, respiratory, alimentary, genitourinary and nervous system of the body. This thyroid operates in conjunction with other ductless glands such as the pituitary and pineal glands in the brain, and suprarenal above the kidneys, liver, spleen and testes. If this thyroid is diseased, all the other glands suffer. A vicious cycle is formed. Shoulderstand keeps a healthy thyroid. Healthy thyroid means healthy functioning of all the organs of the body.
It supplies a large quantity of blood to the spinal roots of the nerves. It is this asana which centralises the blood in the spinal column and nourishes beautifully. But for this asana, there is no scope for these nerve-roots to draw sufficient blood supply. It keeps the spine quite elastic. Elasticity of the spine means everlasting youth. It prevents the bone from early ossification (hardening). So, you will preserve and retain your youth for a long time. This pose destroys the ravages of old age.
This asana checks wet dreams effectively. It acts as a powerful blood tonic and purifier. It tones the nerves. It is a cheap, readily available blood, nervine and digestive tonic. It is at your disposal at all times. It will save your doctor's bills. When you do not have much time to practise the usual course of asanas, do this without fail daily along with Sirshasana (Headstand) and Paschimottanasana (Posterior Stretch Pose).
It is useful in curing gonorrhoea and other diseases of the bladder and ovaries. It removes sterility and diseases of the womb. It removes dyspepsia, constipation and other gastro-intestinal disorders of a chronic nature. It energizes, invigorates and vivifies. A course of Sirsho-Sarvangasana (headstand and shoulderstand) powerfully rejuvenates.
Practise this asana for two minutes in the beginning and gradually increase it to half an hour.
4. Fish Pose (Matsyasana)
Do this asana immediately after Shoulderstand for 10 seconds to start with, and gradually increase it to 10 minutes. This pose is complementary to Shoulderstand. It will relieve stiffness of the neck and any crampy condition of the cervical region caused by long practice of Sarvangasana.
As the larynx or wind-box and trachea (windpipe) are thrown open widely, this pose helps deep breathing. The apices of the lungs receive proper air and sufficient supply of pure Oxygen. The cervical and upper dorsal nerves are nourished with a good quantity of blood and toned properly. The endocrine glands, viz., pituitary and pineal, that are located in the brain are stimulated and toned also. These glands play a vital part in the functioning of the various systems of the body.
Fish pose is the destroyer of many diseases. It removes constipation. It is useful in curing asthma, consumption and chronic bronchitis on account of the deep breathing. It also cures all the abdominal illnesses and regulates the function of the thyroid gland.
5. Plough Pose (Halasana)
This pose tones the spinal nerves, the muscles of the back, the vertebral bones and the sympathetic nervous system that runs along the vertebral column on both sides. The muscles of the back are pulled and stretched. Therefore, a large quantity of blood is poured into the spinal roots of nerves, spinal cord, sympathetic ganglia, sympathetic nerves and muscles of the back. Hence, they are all well nourished. Various sorts of myalgia (muscular rheumatism), lumbago, sprain and neuralgia are cured by this pose. The vertebral column is rendered very soft and elastic, thus preventing the early ossification (hardening) of the vertebral bones. A man who practises plough pose can never become lazy. He is very nimble, agile and full of energy. Obesity or corpulence and habitual or chronic constipation, chronic gastritis, congestion and enlargement of the liver and spleen are also cured.
6. Head-knee Pose (Janusirshasana)
This asana increases the digestive fire and helps digestion. It stimulates the solar plexus (Surya Chakra). All urinary troubles are cured. It is very useful for intestinal colic. Kundalini is awakened. Laziness and weakness will vanish. You will be very energetic. The legs are strengthened. All the other benefits mentioned for the Posterior Stretch Pose (Paschimottanasana) can be derived from this asana also.
7. Posterior Stretch (Paschimottanasana)
It reduces fat in the abdomen. It is a specific for corpulence or obesity, and for the enlargement of spleen and liver. It stimulates the abdominal viscera such as kidneys, liver, and pancreas. It increases the peristalsis of the bowels and relieves constipation. It removes sluggishness of liver, dyspepsia, belching and gastritis. Lumbago or stiff back and all sorts of myalgia and other diseases of the back muscles are cured. This posture cures piles and diabetes also. The hip muscles of the abdomen, solar plexus of nerves, the epigastric plexus of nerves, bladder, prostrate, lumbar nerves and sympathetic cord are all toned up and kept in a healthy sound condition.
In the beginning, retain the pose for 5 seconds; then, gradually increase the period to 10 minutes.
8. Cobra Pose (Bhujangasana)
This relieves hunchback, back pain, lumbago, and myalgia of the back. It increases the intra-abdominal pressure. Hence it relieves constipation. It will relieve amenorrhoea (absence of menstruation), dysmenorrhoea (painful or difficult menstruation), leucorrhoea (whites), and various other utero-ovarian diseases. It keeps up efficient blood circulation in all the parts.
9. Locust Pose (Salabhasana)
Locust pose increases the intra-abdominal pressure. It tones the muscles of the abdomen, thighs and legs. This pose gives a good exercise for the abdomen. It relieves constipation. It tones the abdominal viscera (organs) viz., liver, pancreas, kidneys, etc. It removes several diseases of the stomach and bowels. It cures sluggishness of the liver and hunchback. The lumbar-sacral bones are toned up. Lumbago is removed. All forms of myalgia of the lumbar region (hips) are removed. The digestive fire is increased. Dyspepsia is removed. You will have a very good appetite.
10. Bow Pose (Dhanurasana)
Bow pose is useful in overcoming chronic constipation, dyspepsia, and sluggishness of liver. It removes hunchback, and rheumatism of legs, knee joints and hands. It reduces fat, energizes digestion, increases peristalsis, invigorates appetite and relieves congestion of blood in the abdominal viscera and tones them also. It is a blessing for people who suffer from gastro-intestinal diseases. Like plough pose, it keeps the spine elastic. It prevents premature ossification of bones. He who does plough pose, peacock pose and bow pose can never become lazy. He is full of energy, vigour and vitality.
11. Half-spinal Twist (Ardha Matsyendrasana)
This exercise increases appetite by increasing the digestive fire. It destroys terrible diseases. It keeps the spine elastic and gives a good massage to the abdominal organs. Lumbago and all sorts of muscular rheumatism of the back muscles are cured. The spinal nerve roots and sympathetic system are toned.
12. Wheel Pose (Chakrasana)
He who practises this exercise will have perfect control of the body. He will be agile and nimble. He can turn out more work in a short space of time. All the parts of the body are benefited. If you find it difficult to remain in the posture for a long time, lie down flat on the ground, and again lift it up. When you raise yourself into this pose, the body will be light. You will get exhilaration of spirit at once. You will be ready for active work. If there is any pain in the neck and shoulders after the practice of shoulderstand, do this pose immediately for a few minutes. It will relieve the pain as it bends the neck backwards and thus it is a counter-pose to shoulderstand. All the benefits of bow, locust and cobra poses are derived from this exercise.
13. Adamantine Pose (Vajrasana)
If you sit in this pose for about half an hour immediately after food, the food will be digested well. The nerves and muscles of the legs and thighs are strengthened. Myalgia in the knees, legs, toes and thighs disappear. Sciatica vanishes. Flatulence is removed, and the stomach works vigorously.
14. Triangle Pose (Trikonasana)
This posture gives very good lateral movements to the spine. It tones the spinal nerves and the abdominal organs, increases peristalsis of the bowel and invigorates appetite. Constipation is relieved. The body becomes light. Those who suffer from shortening of the leg due to fracture of hip or thighbone (femur) or bones of the leg (tibia or fibula) will be benefited.
15. Lotus Pose (Padmasana)
It is a meditative pose that has anti-gravity effects. Sit straight without any movement, hands on the knees and close your eyes. It provides a comfortable sitting position for relaxation and meditation. This pose increases digestive fire and gives good appetite, health and happiness. It reduces stiffness and loosens the feet, ankles and knees. It removes rheumatism and keeps the three humours viz., wind, bile and phlegm in proper proportion. It purifies and strengthens the nerves of the legs and thighs. The whole nervous system becomes calm, helping in both physical and mental stability.
16. Corpse Pose (Savasana)
Corpse Pose combines pose and meditation. It gives rest not only for the body but also for the mind and soul. It gives relief, comfort and ease. Relaxation is a very important factor in muscular exercises. The muscles that are put under severe strain demand relaxation and rest. It is corpse pose that promptly and efficiently ensures complete relaxation and perfect ease.
BREATHING EXERCISES
1. Deep Breathing
This breathing is deep and subtle. The channels through which the vital force moves get purified. It will bring a quick control of the breathing system. It purifies the system resulting in a definite pattern of the breathing process. It removes hard breathing. This is also a preparation for holding the breath. Since deep breathing is rhythmical, deep and subtle, you get acclimatized so that there will be no side effects when you hold the breath.
2. Cleansing Breath (Kapalabhati)
This exercise cleanses the skull, the respiratory system and the nasal passages. It destroys diseases of the phlegm. It removes the spasm in bronchial tubes, and consequently asthma is relieved. The apices of the lungs get abundant supply of oxygen. Consumption is therefore cured by this practice. Lungs are considerably developed. Carbon dioxide is eliminated on a large scale. Blood is purified. Impurities of the blood are thrown out. Tissues and cells absorb a large quantity of oxygen. Heart functions properly. The circulatory, respiratory and digestive systems are toned to a considerable degree.
3. Alternate Nostril Breathing
It is a prerequisite exercise to prepare you for holding the breath without side effects. It brings about an order and control over your breathing pattern, and also controls your vital force. It induces calmness and tranquility of the mind.