Yoga Nidra – Deep Relaxation Technique

In our day to day life we are coming across so many issues , pressures, angers , emotional events , hard works etc., All these causes leaves some effect in our mind and body. Before observing what effects came into our mind and body we are moving ahead with the new activities and forgetting or unknowingly ignoring the impacts. In the long run this results in Mental stress, lack of concentration, failure in exams, taking official pressures to home ,high blood pressure , depression , multiple organs failures, heart attacks and finally collapse of the entire system of body and mind.

Yoga Nidra is an auto suggestion Technique in which the your awareness and consciousness travels through your various body parts and relax them like never before you have relaxed. It is a state of conscious sleep. While practicing Yoga Nidra your consciousness is fully functioning at the deeper level of awareness. The mind wave will be between Theta and Delta. This state will relax all the tensed cells in your brain and make you to get complete relaxation.

Benefits of Yoga Nidra :

Ensures physical , Mental & Emotional Relaxation.
Improves the concentration level of Students tremendously.
Unleashes the potentials of the Brain .
Removes the tension in the Nerves.
Enormous energy flow is ensured through the energy tubes.
All the energy chakaras are getting enriched with universal Force which helps to remove the present chronic diseases and symptoms of chronic diseases.
Helps to get relieved from the addictions to unwanted habits.
Makes you to realize who you are, what you are doing and what you have to do.
Reduces the High blood pressure.
Improves the memory power in multiple folds.
Improves the Decision Making skills as the Mind is always calm.

Preliminaries to Yoga Nidra :

The Place where you are doing Yoga Nidra should be clean and well ventilated.
Wear comfortable dresses. Not too tight.
Remove watches & belts from your body.
Keep the cell phones in silent mode and ensure there is no sudden alarms are near you.
Try to keep the cell phones away from you as the radiation may disturb the Meditation
Ensure minimum of 3 – 4 Hours Gap after food . (30 Minutes for liquid foods)
Ear phone is better to listen. Otherwise use good sound system.
Just ensure the 3 audios are running continuously so that you need not get disturbed.
If time permits daily you can do. If not atleast weekly once can be performed.

Caution :
Some people had the experience of long sleep in the Yoga nidra. In that case initially you can tell your family members or friends to wake you up after an hour time.
Some people felt alone while they were in yoga Nidra. This might have resulted due to unnecessary imagination. Just you have to flow with the audio. You should not apply your thoughts on the words and should not further question .. just flow with it. The result will be better.
Please take the advice of your doctor if you are having chronic illness.

Please download the Yoga Nidra Files from the below links. And Just Listen & Relax .

http://www.4shared.com/audio/K0Xd9R62/A_Introduction_Nidhra.html
http://www.4shared.com/audio/LLrRsIeC/B_Nidhra_1.html
http://www.4shared.com/audio/6JaYZnwu/C_Nidhra_2.html

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Understanding Pranayama

Understanding Pranayama:

Pranayama is the science of breath control. There are several varieties of Pranayama described in spiritual texts like Patanjali Yoga Sutra, Gheranda Samhita, Hatha yoga etc. Pranayama is the science of cleansing, balancing and gaining control over the Prana in the human system. The word Prana is a combination of two syllables, Pra and Na. Prana is the vital life force and Pranayama is the process by which the internal Pranic store is increased. Pranayama is comprised of the words Prana and Ayama which means 'Pranic capacity and length.' It is not merely breath control, but a technique through which the quantity of the Prana in the body is activated to a higher frequency. In Prashnopanishad, we find a detailed description of varistha Prana and pancha Prana. It is the varistha Prana the eldest and the first boon of atma, that divides itself into five facts: Prana, Apana, Samana, Udana and Vyana which govern the different functions of the human body. Prana shakti also manifests in six main centers or chakras which are located along the spinal column. Prana is the vital or bio-plasmic energy, which is universal in nature and consciousness, is knowledge. Prana, the nature principle, energy, and matter are called prakrati literally 'activity.' Each fiber of the body is connected with Prana by a complex system of nadi. The function of the nadi can be compared to that of an electrical system. Pranayama is ultimately intended for developing the quality of human consciousness, not just the mind or body.Prana, the life force and manas, the mental force, are the two fundamental factors. Every object in the universe, right from the smallest atom to the largest star, is composed of that energy. Prana can never be motionless. The Prana is always moving, and the mind is ever-changing as well. By controlling the Prana, the mind is automatically controlled, i.e. Prana and mind exert an influence on each other. By practicing pranayama correctly, the mind is automatically conquered. The effects of pranayama are not so simple to manage. It creates extra heat in the body. It awakens some of the dormant centers in the brain.

Advantages of Pranayama :

Pranayama keeps the body fit and healthy. It burns the fat. One can live a long life through Pranayama. Pranayama enrichs the power of memory and eliminates mental disorders. Pranayama tones up the stomach, the liver, the bladder, the small and the large intestines and thedigestive system, purifies tubular channels and removes sluggishness from the body, and kindlesgastric fire; the body becomes healthy and the inner voice begins to be heard. Constant practice of Pranayama strengthens the nervous system. The mind becomes calm and capable of concentration, and rouses spiritual power. Most importantly negative thinking comes to an end. The person practicing Pranayama is alwaysfull of positive thoughts.

Prerequisites of Pranayama :

Pranayama should be practiced In the early morning or in the evening. Sitting on the floor. The postures suitable are Vajrasana, Padmasana, Siddhasana, or Sukhasana. (In the beginning you may sit erect on a chair. Keep the spine fully vertical and stretched.) At the same time regularly on empty stomach, a small cup of milk may be taken before half an hour of the practice. but not solid food. Do not take bath immediately after the practice of Pranayama. Rest for 10 minutes before taking bath.

Techniques of Pranayama :

1) Kapalabhati Pranayama – Skull Shining

Caution : Pregnant women should not do Kapalabhati Pranayama

This breath consists of rapid, forced exhales followed by passive inhales.

1. Sit in a comfortable cross legged position.

2. Take two or three deep inhales and exhales through the nose to get prepared.

3. Inhale to a comfortable level, and then exhale sharply and forcefully through the nose, drawing the belly in as you exhale .

4. Let the inhale happen passively, and continue this cycle of forceful exhales and passive inhales at a fast pace, so that the belly is pumping continuously.

5. Do three rounds of thirty breaths each, coming back to deep inhales and exhales between each round.

6. Come back to normal breathing if you feel lightheaded at any time. You may get slight giddiness… after one round take some normal breath and proceed.

Benefits of Kapalbhati pranayama:

Kapalbhati pranayama helps to detoxify lungs and respiratory tracks. Boosts the supply of oxygen and purifies blood.

Helps to tone up the abdominal muscles. It is also helpful in reducing belly fat.

Kapalbhati pranayama is practiced before meditation. It improvises concentration span and helps to stay away from unwanted thoughts while practicing meditation. As its name suggests, a regular practice of Kapalbhati pranayama makes you look beautiful.

2) Anuloma viloma Pranayama - Alternate Nostril Breathing :

Anulom’ is a Sanskrit word which means ‘alternate’. Therefore anuloma-Viloma is also called “Alternate Nostril Breathing Technique”. It should be practiced for 3 minutes daily, at least in the beginning or as per body strengths. If you feel tired, stop immediately, have a break, take some normal long breaths and then continue. Regular practice will enable you to do this pranayama for 10 minutes after few days. It can be practiced ideally for about 15-20 minutes per day, maximum. If possible it can be practiced twice daily in the early morning and evening. This breath is balancing, relaxing, and calming.

1. Sit in a comfortable cross legged position.

2. Using your right hand, fold your pointer and middle fingers into your palm, leaving your thumb, ring finger, and pinky sticking up (Vishnu Mudra).

3. Bring your thumb to the right side of your nose and your ring finger to the left side.

4. Close off your right nostril with your thumb.

5. Inhale through your left nostril.

6. Close off your left nostril with your ring finger.

7. Open and exhale through your right nostril.

8. Inhale through your right nostril.

9. Close off your right nostril with your thumb.

10.Open and exhale through your left nostril.

11. Inhale through your left nostril.

12. Continue alternating 5 to 10 times

Benefits of Anloma Viloma :
Regular practice of this Pranayama purifies all innumerable Nadis (channels) of the body, which makes the body healthy, lustrous and strong. All kinds of diseases occurring due to the disturbance of ‘Vata Dosha’ like rheumatism, gout, diseases pertaining to urinary and reproductive organs are cured. Besides regular practice of this pranayama also cures diseases like cold, cataract, sinus at chronic stage. The three Doshas of Vata, Pitta, Kapha regularize themselves and assume proper proportions. Blood Pressure and Diabetes can completely cured with regular practice. Arteries Blockage of heart are dissolved and the arteries become clean, making blood circulation uninterrupted. If this Pranayama is practiced for three to four months regularly, 30% – 40% of blockages in the arteries are removed preventing the heart attack. Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. also cured making the arterial channels clear for effective and uninterrupted flow of blood in the heart. Anuloma viloma pranayama is highly recommended for angina. With regular and daily practice, angina is completely cured without any medicine or extra exercise. It has been proved on various heart patients in India by Swami Ramdev. Innumerous unbelievable results on patients are proved in India by Swami Ramdev. He completely removed ‘arteries blockage’ in chronic heart patients with pranayama without any medicine. So many heart patients come to his ashram in Haridwar, India and get cured their heart problems with pranayam practice only. It is like a miracle and proves “Indian yoga & pranayama” credibility even in the age of advanced medical science. Negative thinking is turns to positive approach to life. It increases enthusiasm and spirit, the Sadhaka becomes fearless and feels blissful. It purifies all the nadies in the body, therefore it is also known as ‘Nadi Shuddhi’ or ‘Nadi Shodhana’ Pranayama. Some yogies call it as ‘Yogic Breathing’.
3) Bhastrika pranayama :
Bhastrika pranayama is all about inhaling and exhaling completely so that your body gets maximum amount of oxygen. Follow the steps given below and learn to do Bhastrika pranayama.

1. Be seated in comfortable posture. Padmasana (crossed leg) and Vajrasana are the ideal yoga postures to practice pranayama. Place your hands on your knees. Feel relaxed. Focus on your breathing pattern and be relaxed.

2. Breathe in by inhaling forcefully through both the nostrils. Make sure that your lungs are full with air. Once you inhale fully, exhale with great force making hissing sound.

3. In Bhastrika pranayama one needs to apply force while breathing in and breathing out. You can determine how much speed to apply while inhaling and exhaling keeping in mind your health and endurance power.

4. When you breathe in while performing Bhastrika pranayama, your abdominal should not blow up. Instead your chest area should blow up. Repeat the procedure for 5 to 10 times.

5. You have successfully completed Bhastrika pranayama. One should perform Bhastrika pranayama for 5 minutes everyday. Those who have high blood pressure or heart disease should not practice Bhastrika pranayama.

4) Sitkari (Teeth Hissing) :

This is done by opening lips, keeping the upper and lower teeth touching each other, then inhaling through mouth with hissing sound, then performing kumbhaka with bandhas and then exhaling with nostrils. The air passing via tongue, cools the blood, lowering the temperature of the blood.

Sit in a comfortable position. In this exercise, a hissing sound is produced when the breath is drawn in, through the mouth, with the tongue touching the upper palate. When the breath is drawn in, a hissing sound similar to 'si, si, si", is produced. Hold the breath until you can and then throw out the breath through both the nostrils.

Benefits of Sitkari

1. Removes excess heat in the body.

2. Cures diseases like acidity, hypertension etc.

3. Harmonizes the secretions of reproductive organs and all the endocrine system.

4. Relieves a bout of pain caused by arthritis.

5. It makes the practitioner strong and invincible.

6. It reduces the stress in the brain.

5) Sitali (Tongue hissing)
"Sitali" like "Sitkari" is a cooling breath

Air is draw in with the lips pursed like the beak of a bird, and when it passes into the mouth it is cool.

Protrude the tongue about one inch beyond the lips.
Roll the tongue to produce a channnel with the sides curling upwards.
Inhale through the channel of the tongue.
Close the mouth retaining the breath for four times that of the inhalation and then breathe out through both nostrils.
This is one round of Sitali, five rounds to begin with and increase with experience.

Benefits of Sitali

1. Sitali is a purifying pranayama. It purifies the blood, quenches hunger and thirst and, cools the body.
2. Said to be beneficial for soothing inflammation of chronic diseases, indigestion, plegm and fever. It is also said to avert the effects of poison of snakes.
3. Swami Sivananda says of this practice, "He will not be affected by the bite of serpents and scorpions.
4. Sitali kumbhaka is an imitation of the respiration of a serpent. The practitioner gets the power of casting his skin and enducing the privation of air, water and food."

Surya Namaskar

Surya Namaskar consists of 12 different bodily postures that ought to be performed in particular sequence.
Early Morning before sunrise is the ideal time. Otherwise try to do before 7.30 am. The stomach should be empty. After attending your nature’s calls perform the Surya namaskar. Initially do the postures slowly and carefully to master them. Once you remember the postures and its sequence you can do speedily. In one and half minute you can finish one round of Surya Namaskar. 5 to 10 rounds you can do at a stretch.
Those who are having high blood pressure and heart problem should do the postures slowly without holding the breath for a long time. They can observe normal breathing while doing Surya Namaskar.

For high resolution Surya namaskar picture click here

The Step by step procedure :

1. Stand at the top of your mat with your feet together and your hands in the Namaste position, in front of your chest.

2. Inhale and extend your hands straight above your head. Arch your back slightly till you feel the stretch in your spine.

3. Breathing OUT, bend down as far as possible. Try to touch your toes without bending your knees. Try touching your head to your knees if possible.

4. Breathe IN . Bend your left knee and keeping your left foot in front, stretch your right leg out behind you. Keep the right knee on the floor. Lift your head and look straight ahead.

5. Hold your breath, straighten your left leg also behind you, so now both legs are stretched behind you. Lower yourself slightly, so you are in a push-up pose, with elbows straight. This looks slanting.

6. Sit on your feet (Vajrasana) and bend forward raising your hands over your head. Exhale while bending down (Child pose).

7. Bend your elbows and lower yourself, keeping your stomach and butt off the floor. You can touch your forehead ,chest, both knees and your leg fingers to the mat. This is also called astanga namaskar (Eight parts of your body touching the ground).

8. Lift yourself up chest-first, straightening your elbows. (also called Bhujangasana/Snake pose)9. Exhale. Lift yourself up keeping your hands on the floor, forming a V-shape with your body. Like a downward facing dog .. your head should be bent inside.

10. Sit on your feet (Vajrasana) and bend forward raising your hands over your head. Exhale while bending down (Child pose).

11. Inhale. Put your right foot in front with your left foot at the back, with the left knee on the floor. Look straight ahead.

12. As you exhale, bring your left foot forward in line with the right foot. Stand and bend forward, touching hands to your toes. Try touching your head to your knees if possible.

13. Inhale. Keep your feet together and lean back, stretching your arms behind you.

14. Exhale. Come back to the Namasthe position & keep your arms at your sides.

(The step 5 and 9 are adopted by Swami Vivekananda Kendra. While doing Mantra Chanting the 5th and 9th can be performed without Mantra)

Benefits of Surya Namaskar

a) Practicing Surya Namaskar is beneficial for the health of digestive system. It stretches the abdominal muscles. Regular practice of Surya Namaskar helps to lose excessive belly fat and gives flat stomach.

b) Surya Namaskar is the ideal exercise to cope with insomnia and related disorders. It calms the mind, thus helps to get sound sleep.

c) Surya Namaskar practice regulates irregular menstrual cycles. Practicing Surya Namaskar ensures the easy childbirth. It helps to decrease the fear of pregnancy and childbirth.

d) Surya Namaskar practice boosts blood circulation and helps to prevent hair graying, hair fall, and dandruff. It also improves the growth of hair making it long.

e) Regular practice of Surya Namaskar helps to lose extra calories and reduce fat. It helps to stay thin. Practicing Surya Namaskar is the easiest way to be in shape.

f) Sun salutation exercise helps to add glow on your face making facial skin radiant and ageless. It is the natural solution to prevent onset of wrinkles.

g) Regular practice of sun salutation boosts endurance power. It gives vitality and strength. It also reduces the feeling of restlessness and anxiety.

h) Daily practice of Surya Namaskar makes body flexible. It improves flexibility in spine and in limbs.

i) The early morning sunrays are rich source of vitamin D that is necessary to get strong bones and clear vision.

Surya Namaskar Mantras :

Surya Namaskar (Sun Salutation) is a form of worshiping God by meditating on the Sun, the energy provider. Surya Namaskar is useful in achieving concentration. Surya Namaskara is always performed in the open air, facing the Sun, at sunrise. Surya Namaskar is not just a physical exercise. For each of the postures, there is a particular breathing pattern to be followed. With each posture, a particular mantra - name of the sun is chanted.

The 12 mantras for surya namaskara:

1. Om mitrāya namah

2. Om ravayé namah

3. Om sūryāya namah

4. Om bhānavé namah

5. Om khagāya namah

6. Om pushné namah

7. Om hiranyagarbhāya namah

8. Om mārichāyé namah

9. Om ādityāya namah

10. Om sāvitré namah

11. Om ārkāya namah

12. Om bhāskarāya namah

Spiritually different Chakaras of our body are getting activated while doing the Surya namaskar. Diseases and mental state are very much linked with these Chakaras. As the Surya namaskar removes the impurity stored in the chakaras , healthy mind and physique is achieved.The below are the chakaras getting enriched with energy while performing each posture.

1. Anahata

2. Vishuddhi

3. Swadhisthana

4. Ajna

5. Vishuddhi

6. Manipura

7. Swadhisthana

8. Vishuddhi

9. Ajna

10. Swadhisthana

11. Vishuddhi

12. Anahata

Jala Neti - Yogic Nasal Cleansing Technique

What is Jala Neti?

Jala neti is an ancient Indian yoga technique, meaning literally ;water cleansing;. Jala neti, though relatively unknown to western culture, is a common practice in parts of India and other areas in south east asia, performed as routinely as using a toothbrush. It is performed daily usually the first thing in the morning with other cleansing practices. Sometimes it is done more often such as at the end of the day if you work or live in a dusty or polluted environment. When dealing with problems of congestion it can be performed up to 4 times a day and has been shown to speed up the healing process for common colds.

The Jala Neti pot:

Is filled with warm water, as I mentioned before. The spout is inserted into one nostril, the head is tilted, as shown and the warm salty water flows through one side of the nasal cavity to the other and out the other nostril.

How it works

For those who may not have much idea of the internal workings of the nasal cavities, it may seem like a stupid or even dangerous thing to pour warm salty water through ones nose. But when examined with an open mind and a simple picture of the physiological structures involved, fears and misunderstandings can be cleared up. The first line of nasal defence are the tiny hairs called cilia; which should trap larger particles entering the nose. These cilia are usually cleansed by the act of normal breathing and by blowing the nose, but sometimes, due to a gradual build up of dirt, they can become clogged and may require washing out. The whole of the nasal passages from nose tip to throat (and beyond) are covered with a layer of mucus. This mucus is secreted from within the mucous lining, and its function is to trap smaller foreign particles and bacteria. The dirty mucus is normally blown out, snorted and coughed out or swallowed. The sinus passages are an even finer mechanism of filtering which, if infected, secrete a runny mucus to evict the germs. This is generally called sinusitis and can be a short term symptom or a chronic condition.In Stage 1, the water simply flows up one nostril to just above the bridge of the nose where the usual air flows meet, backwards into the middle cavity and then the water flows down and out the other side of the nose. In this route, it passes by the frontal and mid nasal sinuses. In Stage 1 there should be no flow of water back towards the throat or into the mouth. When done correctly, there is usually very little sensation as the water will be the same temperature as the blood, and the salinity will be the same salinity as the blood. As a result, the nose hardly notices the flow through.In the more advanced of Stages 2 and 3, only attempted after mastery of Stage 1, the water flows fully through the whole nasal cavity, down the back of the nasopharynx and comes out through the mouth. In this route, it passes by the post nasal sinuses, cleansing all the nasal passages more strongly. In neither version is there any discomfort or damage to the nasal functions. Ideally, at no stage, should any water actually go up into the sinus passages or the eustachian tubes. However, this may happen if the practitioner breathes incorrectly or blows too strongly when drying. In such an event, a few minutes of air drying will usually clear out any stray water droplets. This only causes momentary discomfort and is not dangerous unless an infection is spread where none was before. However, the rules and procedures of the yogic method of Jala Neti make this very unlikely. The way in which Jala Neti rinses out the dirt and bacteria filled mucous lining would be obvious to most people as the warm water loosens and dissolves any internal build ups, and takes them outwards. But what may not be so obvious is that, due to gravity and a venturi effect, the sinus passages are also drained by the vacuum pressure flow of the water. Whereas it would normally be impossible to drain a dead end passage like the sinuses, Jala Neti achieves this ingeniously and simply.For those with thick mucus conditions as well as those with running sinuses, the relief of sinus pressure can be felt within seconds. As well, the eustachian tubes (which are also dead end passages) receive exactly the same effects as the sinuses, that being - a drawing outwards of dirt and mucus. Hence Jala Neti is of great benefit for blockages and infections of the middle ear, by draining the tubes to relieve the pressure build up as well as removing germs. In a more detailed examination, it would also be seen that through the effect of osmosis and capillary action, the blood vessels of the nose are stimulated to cleanse as well.The eyes are also beneficially affected by Neti. The tear ducts, which connect from the eyes into the nasal passages, get the same drawing out effect as the sinuses, and this results in a brighter, clearer sense of vision.

Other benefits of Jala NetiNeti

Jala Neti removes all the dirt and bacteria filled mucus from within the nose.

It also helps to drain the sinus cavities. This in turn, will help to reprogramme the body's natural mechanisms against nasal infections such as hayfever, allergies, sinusitis and other upper respiratory complaints like sore throats and coughs, post nasal drip, inflammation of tonsils and adenoids.

It is beneficial for illnesses such as asthma and bronchitis as it reduces the tendency for mouth breathing by freeing the nostrils of mucus.

It has a cooling and soothing effect on the brain by drawing out excessive heat, and is therefore beneficial for headaches, migraine, epilepsy, temper tantrums, hysteria, depression and general mental tension.

Neti is of great benefit for problems associated with the eyes.

It helps flush the tear ducts, encouraging clearer vision and gives a sparkle to the eyes.

It can be beneficial for certain types of ear disorders such as middle ear infections, glue ear, tinnitus.

Neti improves sensitivity of the olfactory nerves, helping to restore lost sense of smell, and thereby benefits the relationship with taste and the digestive processes.

It has subtle effects on the pineal and pituitary glands which control the hormonal system. This has a harmonising effect on emotional behaviour.

Neti affects the psychic centre known as Ajna Chakra which helps in awakening higher states of meditation.

It helps to stimulate better powers of visualisation and concentration and gives a feeling of lightness and clarity to the mind.

Neti is excellent for those trying to give up smoking. Since it reduces the tendency for mouth breathing, Neti re-sensitises the nose to the actual pollution of ingesting smoke, thereby de-programming the brain of the physical and psychological addiction.

To have Yogasana Chart Click here

Yogasana Chart

To have high quality Yogasana Chart click here....

Best time for Yoga

Time - What is the best time for practising Asanas?
The early morning is the best time to perform Asanas. It is to be kept in mind that after lunch upto 4 hours, no Asana, Mudra or Pranayama should be practised. But Vaman Dhauti may be performed, if necessary. For people having weak gastric fire, even four hours gap is not sufficient. They should start practice at least 5 to 6 hours after lunch.

Bath
It is usually asked whether Asanas should be performed before or after the bath? Whether the water used for bathing should be hot or cold? We will answer these questions as per Swatmarama who says that adhering to the rules strictly is also an obstacle. This is also true with regards to bathing. The people from Kashmira or any other cool place would like to have bath in hot water. It will facilitate the flow of blood and will also make the muscles flexible. In the same way people from warmer regions should take bath with cold water. Hence, while considering time and bath their respective effects on one's body should be considered. Normally, bathing before Asanas is considered favourable. For people who sweat more and also is the sweat stinks, bathing after the performance of Asanas should be considered preferable. However, the time gap between the Asanas and the bath should be minimum 30 minutes.

Diet
With regard to diet, the most comman question asked is, what and how much should a Yoga practitioner eat? Swatmarama has very simply and aptly answered indicating towards 'Mitahara'. "Eating sweet and junctuous food offered first to the Almighty (that is, not eaten for one's satisfaction), leaving one-fourth of the stomach empty - this is known as Mitahara" (H.P. 1/58.)

Regarding constituents of food, he says :

"The good grains, wheat, rice, barley and Shastika (a special variety of rice), milk, ghee, sugar, butter, sugarcandy, honey, dry ginger, the Patolaka fruit (Paravara-a kind of cucumber), the five leafy vegetables, green gram and rain water collected when the sun is in Magha (the tenth lunar mansion) etc. are considered to be wholesome food for advanced Yogins." (H.P. 1/62.)

Another question about diet is whether the non-vegetarian food is advisable? Here there are two points to be considered. As far as our mental state is concerned we can get rid of anger and tensions by avoiding food rich in protein. Today it has been unanimously accepted that the vegetarian food also contains all those nutrients' which are present in non-vegetarian food. Hence, it is the duty of vegetarians to popularize the vegetarian food amongst the non-vegetarians and Westerners, because they do not have the idea that through vegetarian articles delicious dishes can be prepared. Of course, the vegetarian diet should contain varieties of articles to get the nutrition value. Here I wish to invite attention to the question - why should the life of another living-being be the source of our palatable (taste) happiness? Let us keep this in mind : the animal being led to the slaughter-house is terror stricken before it is slaughtered due to which its bloodstream is contaminated with certain hormones which can be detrimental to those who consume non-vegetarian diet by the way of mental and physical strains. And, have we ever thought another factor : 'Why do the non-vegetarians consume the vegetarian animals only?" I request the readers to think over this.

Place
Many a time, it is asked whether the Asanas have to be performed in the solitude or in the open air? Otherwise, what should the people of the cities do? Clean air is definitely better and hygienic. While doing Asanas, we should avoid artificial air. The place chosen should be such that the disturbance is to the minimum. The quotation "Ekante mathika madhye ..." does not refer to common man. It refers to the Yoga practitioner engrossed in meditation and higher spiritual pursuits.

Surgery
Normally, it is asked, 'how long one should avoid the practice of Asanas after being surgically operated for piles or ulcers etc.? For this purpose, one is advised to consult his teacher. Normally, one could restart the practice of Asanas after six months or so, when the affected parts and muscles would be strong enough to bear the pressure.

What should be the sequence of Asanas and Pranayama? The answer to the above question is so simple and clear that there is no room for confusion, if we follow the instruction of Swatmarama. Swatmarama has clearly said :

"Asanas, different types of Kumbhakas, practices called Mudras,Nadanusandhana - this is the correct sequence for the practice of Hathayoga." (H. P. 1/56.)

Patanjali has also said :

'Tasmin sati svasaprasvasayorgativiccehedah pranayamah" after establishing oneself in a stable posture, Pranayama, has to be performed. Even if Asanas are preceded by Pranayama, no problem occurs. Normally Asanas are done before Pranayama.

Duration of an Asana
This depends on the availability of time. Keeping in view the availability of time, a man of normal health should practise Asanas for 45 minutes daily and Pranayama for 15 to 20 minutes daily. If Kriyas are to be practised, 30 minutes should be devoted for them. In Case of Diseases: Can Asanas be performed during a disease or not, is another common question. For certain diseases, Asanas could be useful, but for some others the effect thereof could be adverse. For example, in the case of ulcers, heart diseases, tuberculosis and high blood pressure, Asanas like Sarvangasana, Viparitakarani, Pascimatana, Halasana and Uddiyana would be harmful whereas Supta-Vajrasana, Simhamudri, Sitali, Candrabhedana, Savasana, Vajrasana, Cakrasana, Tongue-lock, etc. are helpful. The same is applicable in hernia, appendicitis, acidity,cold, asthma, bronchitis and colitis where some Asanas could prove helpful, while some others will give rise to ill effects. Hence, a teacher must be consulted at this juncture. And it should always be kept in mind that the Asanas are performed very cautiously when you are a patient.

If we do not feel like doing Asanas?
In that case, we should try to analyze the reason for our laziness and try to see whether the mind is wandering or we are feeling fatigue or lethargy. We should know our mind and accordingly we should train it.The good effects of Asanas should always be borne in mind.In case of unavoidable circumstances, the practice may be dropped for the time being. Otherwise the normal yogic routine should not be broken. Remember, health is the foremost necessity for a person to encounter the present day atmosphere and society successfully.

Asanas and Other Physical Exercises : As we know, in the physical culture, heart has to do extra amount of work to get rid of impure blood resulting in the increased heart rate. This does not apply in the case of Asanas. Hence, there should be at least 30 minutes gap between Asanas and other types of physical exercises.

Asanas and Physical Efficiency : The question is common : What is the effect of Asanas on physical efficiency? It has been clearly stated in Hatha Pradipika that Asanas bring mental as well as physical steadiness, health and a feeling of lightness (H. P. 1/17).

Our experiments in the laboratory also have proved that the efficiency of the body and concentration of mind increases by the practice of Asanas.

Asanas and the Welfare of Sportsmen : The main goal of Asana is not to prepare sportsmen and women at national or international level but certainly, it has been seen to increase their efficiency, flexibility, concentration and strength. Our sportsmen could also be benefitted by Asanas if other situations are normal. It is popularly said that a person doing Sirsasana for an hour can turn the colour of his grey hair into black provided the rest of the 23 hours are also disciplined. The same is applicable specially for sportsmen and women and people in general. If one wants to be benefitted by Asanas and Pranayama one should lead a disciplined life.

Limitation for Women : Which Asanas are not to be done by women and when? Normally, during the first three months of pregnancy Uddiyana, Pascimatana, Yoga-mudra , Ardha-Matsyendrasana and all those Asanas which give pressure in the abdominal region should be avoided by women. So also, during menstrual periods no Asana should be practised by women, because the undue pressure exerted during Asanas may cause increased bleeding. And women should practise Mayurasana only under proper supervision and guidance of a trained teacher.

Types of asanas

1 Svastikasana 2 Uttanapadasana 3 Bhujangasana 4 Ardha-Padmasana 5 Ukatasana 6 Ardha-Salabhasana 7 Padhastasana 8 Tadasana 9 Dhanurasana - 1 10 Dhanurasana - 2 11 Naukasana 12 Vajrasana 13 Vakrasana 14 Supta-Vajrasana 15 Gomukhasana 16 Gomukhasana (Baddhahasta) 17 Viparitakarani 18 Ardha-Matsyendrasana 19 Viparitakarani (Saravangasana) 20 Pascimottanasana 21 Ugrasana 22 Konasana 23 Trikonasana 24 Halasana 25 Samasana 26 Uttanamandukasana 27 Bhadrasana 28 Akarana-Dhanurasana 29 Mayurasana 30 Simhasana 31 Padmasana 32 Vakasana 33 Ujjayi Pranayama 34 Padmasana (Baddha) 35 Tolangulasana 36 Anuloma-Viloma 37 Yogamudra 38 Parvatasana 39 Salabhasana 40 Makarasana 41 Makarasana - 2 42 Uddiyana Bandha 43 Matsyasana 44 Vrksasana 45 Kapalabhati 46 Cakrasana - 1 47 Cakrasana - 2 48 Jalandhara Bandha 49 Nauli 50 Agnisara 51 Sirasana 52 Savasana