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Published by: pureofheart on Sep 02, 2010
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Any easy, comfortable posture for Japa and meditation is Sukhasana, the important point
being the head, neck and trunk should be in a line without curve. People who begin Japa and
for a long time. People sit in any wrong way and they call it ‘Sukhasana’. The trouble is even
without their knowledge the backbone forms a curve in a few minutes. Now I will describe to you a
try this. This is specially designed to suit old people who are unable to sit in Padmasana or
Siddhasana in spite of repeated attempts.

Take a cloth 5 cubits long. Fold it nicely length-wise till the width becomes half a cubit. Sit
in your usual way keeping the feet below your thighs. Raise the two knees to the level of your chest
till you get a space of 8 or 10 inches between the knees. Now take the folded cloth. Keep one end
near the left side, touching the right knee, come to the starting point. Then make a knot of the two



this Asana the hands, legs and backbone are supported. Hence you will never feel tired. If you
cannot do any other Asana sit at least in this Asana and do Japa and meditation for a long time. You
can also have Svadhyaya (study of religious books) in this Asana.


Spread a four-folded blanket. Sit on the two knees. Make a finger-lock by interweaving the
between the two hands. Slowly raise the legs till they become vertical. Stand for five seconds in the
Then very slowly, bring it down. Strong people will be able to keep the Asana for half an hour
within 2 or 3 months. Do itslowly. Thereis no harm. If you havetime, do twicedaily both morning
and evening. Perform this Asana very, very slowly, to avoid jerks. While standing on the head,
breathe slowly through the nose and never through the mouth.

You can place the hands on the ground one on each side of the head. You will find this easy
to practise, if you are fat. If you have learnt balancing, you can take to the finger-lock method. This
Asana is nothing for those who can balance on parallel bars or on the ground. Ask your friend to
assist you to keep the legs steady while practising or get the help of a wall.

In the beginning some persons may have a novel sensation during practice but this vanishes
a cup of milk. There are people who are doing this Asana for two or three hours at one stroke.





This is very useful in keeping up Brahmacharya. It makes you Oordhvaretas. The seminal
energy is transmuted into spiritual energy, Ojas-Shakti. This is also called sex-sublimation. You
will not have wet-dreams, Spermatorrhea. In an Oordhvareto-Yogi the seminal energy flows
upwards into the brain for being stored up as spiritual force which is used for contemplative
purposes (Dhyana). When you do this Asana, imagine that the seminal energy is being converted
into Ojas and is passing along the spinal column into the brain for storage.

Sirshasana is really a blessing and a nectar. Words will fail to adequately describe its
beneficial results and effects. In this Asana alone, the brain can draw plenty of Prana and blood.
Memory increases admirably. Lawyers, occultists and thinkers will highly appreciate this Asana.
This leads to natural Pranayama and Samadhi by itself. No other effort is necessary. If you watch
the breath, you will notice it becoming finer and finer. In the beginning of practice there will be a
slight difficulty in breathing. As you advance in practice, this vanishes entirely. You will find real
pleasure and exhilaration of spirit in this Asana.

Great benefit is derived by sitting for meditation after Sirshasana. You can hear Anahata
sound quite distinctly. Young, robust persons should perform this Asana. Householders who
practise this should not have frequent sexual intercourse.


This is a mysterious Asana which gives wonderful benefits. Spread a thick blanket on the
trunk, hips, and legs quite vertically. Support the back with the two hands, one on either side. Rest
the elbows on the ground. Press the chin against the chest (Jalandhara Bandha). Allow the
back-shoulder portion and neck to touch the ground closely. Do not allow the body to shake or
move to and fro. Keep the legs straight. When the Asana is over, bring the legs down very, very
slowly with elegance and not with any jerks. In this Asana the whole weight of the body is thrown
on the shoulders. You really stand on the shoulders with the help and support of the elbows.
long as you can do with comfort, and slowly exhale through the nose.

You can do this Asana twice daily, morning and evening. This should immediately be
followed by Matsyasana (fish-posture). This will relieve pains in the back part of the neck and
intensify the usefulness of Sarvangasana. Stand on the Asana for two minutes and gradually
increase the period to half an hour.





This is a panacea, a cure-all, a sovereign specific for all diseases. It brightens the psychic
faculties and awakens Kundalini Sakti, removes all sorts of diseases of intestine and stomach, and
augments the mental power.

It supplies a large quantity of blood to the roots of spinal nerves. It is this Asana which
scope for these nerve-roots to draw sufficient blood-supply. It keeps the spine quite elastic.
from early ossification (hardening). So you will preserve and retain your youth for a long time. It
helps a lot in maintaining Brahmacharya. Like Sirshasana, it makes you an Oordhvaretas. It checks
wet-dreams effectively. It rejuvenates those who have lost their potency. It acts as a powerful
soft and elastic. This Asana prevents the early ossification of the vertebral bones. Ossification is
stretched. Hence they draw a good supply of blood by these various movements and are well
nourished. Various sorts of myalgia (muscular rheumatism), lumbago, sprain, neuralgia, etc., are
cured by this Asana.




a two-legged talking squirrel. The vertebral column is a very important structure. It supports the
whole body. It contains the spinal cord, spinal nerve and sympathetic system. In Hatha Yoga the
of the abdomen, the rectic muscles and the muscles of the thigh are also toned and nourished well.
liver and spleen are cured by this Asana.


This Asana will help one to float on water easily with Plavini Pranayama. Therefore it is
called fish-pose, Matsyasana. Spread a blanket and sit on Padmasana by keeping the right foot over
This is one variety.

the buttocks only on the other, thus making a bridge or an arch of the trunk. Place the hands on the
thighs or catch the toes with the hands. You will have to give a good twisting to the back. This
variety is more efficacious than the former one. The benefits that you derive from this variety are a
hundred times more than what you get in the previous variety.

Those fatty persons with thick calves, who find it difficult to have Padmasana (foot-lock),
it firm, easy and steady. Then take Matsyasana. Do this Asana for 10 seconds in the beginning and
increase it to 10 minutes.

When you have finished the Asana, slowly release the head with the help of hands and get

up. Then unlock the Padmasana.

You must practise this Asana soon after Sarvangasana. It will relieve stiffness of the neck
and all crampy conditions of the cervical region caused by long practice of Sarvangasana. This
gives natural massage or shampooing to the congested parts of the neck and shoulders. Further it
affords the maximum benefits of Sarvangasana. It is a complimentary Asana of Sarvangasana.
open widely, this Asana helps deep breathing.

Matsyasana is the destroyer of many diseases. It removes constipation. It brings down the
accumulated faecal matter to the rectum. It is useful in asthma, consumption, chronic bronchitis,
etc., on account of the deep breathing.




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