the logic behind the sequence of the i2 baslc...
TRANSCRIPT
I2 Baslc AsanasBy Swami Sivadasananda
The logic behind the sequence of the
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The ancient Hatha Yoga scriptures of India. give detailed descriptionsof pranayamaand meditation techniques, but offer only little instructionon the practice of asanas. lt appears that the classical asanasequencesknown to us today are based on oral tradition. The twelve basic asanastaught by Swami Sivanananda and Swami Vishnudevananda combinein a masterly way health-promoting effects with the awakeningof subtle energies, and thus prepare for the practice of pranayamaand meditation.*HathaYoga Pradipika, Cerandha Samhita, Siva Samhita
32 YOGAtife I Summer 2009
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This is how the l2basic poses work in conjunction with consciousbreathing and deep relaxation:
Gentle stimulation of thecirculatory system:Fitness workout programmes today stronglyemphasize a balanced cardiac workout. YogaAsanas include this aspect very specifically:o Inverted poses and abdominal breathing
increase the venous return to the heart, thusstimulating a stronger heart beat.
. The massage action of specific pressureon internal organs increases the local bloodcirculation ensuring a rich supply of oxygenand nutrients to all cells of the body.
Yoga for the back:Kyphosis (exaggerated upper back curve),lordosis (exaggerated lower back curve) andscoliosis (lateral deviation) are three commonspinal problems. The asana sequencesystematically improves these three posturalhabits and can often relieve the pain associatedwith them.
Balancing muscle lengthand musAe strength:Yoga exercises develop both strength andflexibility, yet the body of a proficient practitionerwill not show any extreme tendencies such asoverdeveloped biceps muscles or permanent hyper-flexibility of the hip joints. This is because thepractice of the twelve basic asanas developsflexibility and strength in equal measure.
Hormonal balance:The inverted poses increase the blood supplyto the brain. This improves neuronal control of thepituitary gland (hypophysis), whose hormonesregulate such important endocrine glands suchas the thyroid gland (involved in cell metabolism)and the adrenal glands (emotional balance).Specific asanas work like a massage, enhancingcellular functions in each gland.
Internal organs:From the gastrointestinal tract to the liver andpancreas right through to the bladder - thepressure exerted by various asanas detoxifies thesetissues and increases the supply of blood to them.
Autonom ic nervous system:The stretching and relaxing in the fint half of theasana sequence, as well as the contraction andrelaxing in the second hall encourages the 'rest
and repai/ functions of the parasympatheticnervous system. At the same tiffi€, it prevents theover-stimulation ('fight or flight' reaction) of thesym pathetic nervous system.
Deep relaxation withautosuggestion:lmpulses transmitted by motor and sensory nervesare regulated or registered in two adjacent areasof the cerebrum. ln the wave of relaxation whichbegins in the feet and ends in the head,'visualisation' (motor) and 'feeling of relaxation'(sensory) impulses are barely distinguishable.That is no surprise, seeing the proximity of therespective area of the brain dedicated to sensoryand motor activity. The short period of relaxationbetween the asanas is essential to harmonisemotor and sensory impulses.
Nadis (meridians):The classical yoga texts speak of 72,000 subtlenerve channels through which prana (vitalenergy) flows in and around (aura) the body.Pranic blockages at junctions of nadis can leadto a lack (and, conversely, an excess) of energyin different parts of the body. The 12 basicposes exert pressure on these points in a waythat balances the prana, much like acupressure.That's one of the reasons why you feelrejuvenated after a yoga class.
Hatha Yoga, the union of Sunand Moon:Prana (upwards moving energy, supportingrespiration) is denoted by the Sun (Ha).Apana (downwards moving energy, supportingelimination) is called Moon fl-ha). In the asanasequence these two vital energies mergein the solar plexus, creating a unique sensationof well-being.
Effects on the chakras:The seven energy centres correspond to subtleelements and spiritual planes of consciousness.Advanced pranayama exercises, mantra repetitionand meditation on the elements can awaken thecosmic Kundalini energy in the chakras. Whenthe nerve plexuses in the physical body whichcorrespond to the chakras in the astral bodyare stimulated through the asanas, the yogapractitioner may become aware for the first timethat these energy centres really exist.
YOGAtife I Summer 2009 33
The Benefits of the Postures
Sirshasana - The HeadstandThe increased venous flow of blood back EEltffito the heart strengthens the heart beat and mt'EH
An increased supply of blood to the brain
rel ieves varicose veins; contraindication' HJ helps regulate the autonomic nervous system
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chronic high blood pressure.
Contraindication : neck injuries
Strengthens the muscles of theshoulder region
lmproves the function of the pituitarygland (hypophysis)
Counteracts gastroptosis (downwardd isplacement of stomach ).Contraind ication : menstruation
Working the arm muscles and relaxing thelegs improves one's sense of balance
Creater pranic flow to the head area
The inverted pose channels apana into thesolar plexus.
Energises Ajna Chakra ( ' the third eye')
Sarvangasana - The ShoulderstandThe increased venous f low of blood backto the heart strengthens the heart beat andrelieves varicose veins. Contraindication :chronic high blood pressure
Stretches the neck and upper back andstrengthens the lower back
Has a balancing effect on the thyroid andparathyroid glands
Contraindication : menstruation
Halasana - The Plough
Combats lordosis (exaggerated lowerbackcurve)
Stretches the whole posterior sideof the body from the toes to the neck
Cives a gentle massage to theabdominal organs
Matsyasana - The FishCombats kyphosis (exaggerated upperback curve)
Strengthens the arms and stretches thethoracic muscles
Has a balancing effect on the thyroid andparathyroid glands, and puts gentle pressureon the thymus gland ( immune system)
Relieves chronic bronchit is and asthma
Parasympathetic stimulation (relaxation) bystretching the throat, r ib cage and abdomen
Stretch i ng rel ieves stress-related tensionin the neck and shoulder region
Removes energy blockages in the neck area
Both the inverted pose and the chin lockdirect pranaand apana into the solar plexus.
Stimulates Vishuddha Chakra in thethroat region.
The long stretch stimulates theparasympathetic nervous system (relaxation)
Removes energy blockages in the neckand back
Massages the solar plexus, promoting theunion of prana and apana
The f ish is a counter-pose to the shoulder-stand and the plough. l t has a balancing andrelaxing effect on the entire back.
Removes energy blockages in the throat andneck region
Stretching the abdomen enhances the unionof prana and apana in the solar plexus
Stimulates Anahata Chakra (heart chakra)
Paschimottanasana - The
Combats lordosis (exaggerated lowerback curve)
Stretches the whole posterior side of thebody from the toes to the upper back
Cives a natural massage to the pancreas(helping to prevent diabetes)
Cently massages the abdominal organs
Parasym pathetic sti m u lation ( relaxation )through a complete stretch; has a strongcalming effect
Bhujangasana - The Cobra
Fonruard Bend
The body experiences a natural, deeprelaxation following this asana
Releases energies in the main nadis alongthe spine
Intensif ies the union of prana and apanain the solar plexus
Stimulates the first three chakras(Mu lad hara, Swad histhana, Mani pu ra)
Short and powerful contraction releasesenergy in the neck region
Pressure on the solar plexus channels theunited Ha - Tha (Sun - Moon) energy backinto the rest of the body
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exercise stimutates the circutatory
@ Rerieves menstruar probrems
m S"T?"' kyphosis (exaggerated upper
$firy ll:",1"-:]:-:::./relaxation improves the
LIAI back curve) RJ body's resistance to stress
Strengthens the neck and upper back,stretches the thoracic muscles
Massages the female sex glands (ovaries)
Salabhasan a - The Locust
H Dynamic exercise stimulates the circulatory
@] Massages the gastrointestinar tract
LsystemStrengthens the lower back, whileprotecting it in cases of lordosis(exaggerated lower back curve)
Strengthens the lower back
Dhanurasana - The Bow
Dynamic exercise stimulates thecirculatory system
Combats kyphosis (exaggerated upperback curve)
Stretches the thoracic muscles andstrengthens the thighs
Massages the pancreas (preventing diabetes)and the female reproductive organs (ovaries)
I ntensive tension/relaxation im proves thebody's resistance to stress
Pressure on the solar plexus channels theuni ted Ha - Tha (Sun - Moon) energy backinto the rest of the body
Cives an intense massage to al labdominal organs
Conscious contraction/relaxation i m provesthe body's resistance to stress
Pressure on the solar plexus channels theuni ted Ha -Tha (Sun - Moon) energy backinto the rest of the body
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The Benefits of the Postures
Ard ha-Matsyend rasan a -
Combats scoliosis ( lateral curvature)
Stretches the hip abductors and strengthens t5sl Harmonises the left and right hemispheresthe back muscles I 'gt I of the nadis
Massages the colon and rel ieves constipation
Mayurasan a - The Peacock
Dynamic exercise stimulates the circulatory |@lsystem I g/ l
Combats kyphosis (exaggerated upper tffi]back curve)
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strengthens many muscles throughout $tthe body ffi|
Massages the pancreas (preventing diabetes)and the female reproductive organs (ovaries)
Padahastasana - The Standing Fonruard Bend
Centle increase of blood circulation in thehead', may also be practised by people withchronic high blood pressure
Combats lordosis (exaggerated lowerback curve)
Stretches the whole posterior side of thebody from the toes up to the neck
The Half Spinal TwistReduces pressure on the roots of the spinalnerves, which in turn enhances the functionof the peripheral nervous system
Optimal massage of al l abdominal organs
Strong contracti on/relaxation improves thebody's resistance to stress
Pressure on the solar plexus channels theunited Ha-Tha (5un-Moon) energy back intothe rest of the body
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Cives a gentle massage to the abdominalorgans
Parasym pathetic sti m u lation ( relaxation )through a complete stretch
Releases energies in the main nadis alongthe spine
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Trikonasana - The TriangleDynamic exercise stimulates thecirculatory system
Combats scoliosis ( lateral curvature)
Simultaneously stretches and strengthens theinner hip muscles ( l l iopsoas)
Increases the supply of blood to theadrenal glands
Massages the kidneys
Equal measure of stretching and tensingdevelops stress resistance
Building strength in the lateral musclesof the back has a very relaxing effect on theentire back
Harmonises the left and right hemispheresof the nadis
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Swami Sivadasanandals a long time disciple of Swami Vishnudevonanda and the director of the SivanandoYogo Vedanto Centre in Madrid. He is olso Yoga Achoryo for the Sivanando YogoCentres in Europe and S.Americo.e- m a i I : Swo m iSivo d a so n a n d o@sivo n o n d o. n et