MESSAGE OF YOGA, 23 Py Fe < EE yo < > | ry > < myPOPULAR YOGA ASANAS SWAMI KUVALYANANDA KAIVALYADHAMA SWAMI KUVALAYANANDA MARG, LONAVLA (410 403), MAHARASHTRA, (INDIA)© Swami Kuvalayananda CONTENTS First published 1933 Second impression 1937 PREPACE * ‘hind impression 1949) System of Transliteration followed in This Handbook vu Fourth impression 1964 List of ttasrations 1X Frith impression wn {7 as Badly. fe Sixth impression 1977 saraasen Seventh impression 1993 Cis lt Eighth impression 2012 neal 1 1 4 The Mascular System 5 ‘The Cieaatory System 7 ‘The Respiratory System u ‘The Digestive System 14 The Urinary System 2 ‘The Nervous System 20 ‘The Endocrine Glands 2 ISBN 81-89485-04-0 I Conetusion 2s 1, Preparing Oneself for Rsanas 26.35 TL Meditative Poses 36-45 ‘Nisige-Drihy\ or the Nasal Gaze 36 Bhriemadhya-Drisht or the Frontal Gaze 36 aeraae Uiiyana-Bandha or the Raising of the Diaphragm 3 Salandhara-Bandh or the Chin-Lock 38 Mila-Bandha or the Anal Contretion 9 Padmasana or the Lots Pose 39 Pablshed by Printed by Sidahsana or the Accomplished Pose 41 Kalvalyachama, ACE Enterprises, Svastkdsana or the Auspicious Pose a ‘Swami Kuvalayananda Marg, Madu-Raj Nagar, C1-25, Samisina orth symmetrical Pose a ‘Lonavla, Dis. Pune-410 403, —_137/A, Paud Road, Kothrud, | av. Catturat Poses 46.82 (MS, INDIA. Pune -411 038, (M.S) INDIA Sleshisana or the Topsyturyy Pose 46Matsysana or the Fish Pose Halasana or the Plough Pose Bhujigsans or the Cobra Pose Salabhsana othe Locust Pose ‘Acdha-Salabhasana or the Half Locust Pose Dhanurdsana or the Bow Pose [Ardh Matsyendeisan or the Half Matsyendsa Pose \Vakrasana or the Twisted Pose Simhaana or the Lion Pose \Vajedsana or the Pelvie Pose ‘Suptu-Vaieisan or the Supine Pelvie Pose Palchimatins or the Pstrior Stretching Pose “Mayitlsana o the Peacock Pose Sevasana ofthe Dead Pose V. Four Additional Exercises Yogs-Muedi or the Symbol of Yoga ‘ivi-Bandhs othe Tonguc-Locke Viports Karan or the Inverted Action [Nanl rth Isolation and Rolling “Manipulation ofthe Abdominal Rest VL. Scintiti Survey of Yogie Poses Appendices Full Course in Yopie Physical Culture For an Average Man of Health UA Short Course in Yogi Physical Culture IIL, An Easy Course in You Physical Culture GLOSSARY INDEX 3s 56 60 o “4 eee ™ 5 ” 8.92 8 as 88 93-108 tos-11s neti7 8 19-140 war-n4s PREFACE 3d mie mat wef reed fife pT Wee ee Teer (Reverence to Midhav, the Supreme Blis! Blessed by Hin, the dumb shall grow eloquent and the lame shall sede aross a mountain). ‘We have great pleasure in presenting this handbook of Asanas to the public gives dete desertion ofthe technique of nearly every Asanas ‘hatha physical oa spiritual value, With view to making the desription ‘more intelligible each Asanas has been fully ilusrated. In this way the ‘handbook has become a reliable and competent guide to the students of Yoga who wish to fellow the Short, Full and Easy Courses, of Yogic Physica Culture fame by the Kaivalyadhdina. In ord to cover te whole feld of physical culture included inthe Shor, Full and Easy Courses, \Viparita Karani, Yoga-Muda, Uddiyina and Nauli have been dscused inthishandbook, alhouph echically speaking, they are not Asanas, Ia reader studies our handbook of Priniyfina along with this handbook, be will know almost eventing tha is worth knowing fora practical student of Yogic Physical Culture [Nor ave we lft out of consideration the claims ofa spit eultwist Preparing Oneself for Asanas and Meditative Poses - these two chapters ofthis hndtook, coupled. with our discussion onthe pst apes of ma contsined in the athr handbook of Popular Yorn, are quite suicient to enabloan A dhydimic student of ¥oga to make a air begining. ‘tthe end of every excreie the physical and therapeutical advantages have been very briefly stated. We have dane this with a view to inculeate the importance of the differen exercises upon the mins of our readers Readers of Popular Yoga are tobe warned, however, nat to practise Yogic ‘Therapy on the strength ofthe knowledge thus obtained, because hal Jenowledge ia dangerous thing andthe knowledge of Yogic Therapy is n0 ‘exception othe general rue, We have also to draw our readers pateulat atntion tothe caution given in this book st various places.SANs “This handbook is intended tobe a practi guide for Yogic poses. As such it docs not contin any exensive theoretical dacussions on the Aileen exercises included init This Fat shouldnt. weer, be tsken to mean atthe readers ofthis handbook will ave no knowledge of the anatomy and physiology of Asaas. The fst an the test chaps will surely give our readers fly good ida regarding all he fnctional advantages ofthe Hsaas along sound scientific lites. Bu, afer all, the treamentf he subjects fen he pric rather than fromthe theretal pnt of vow. The theoretical ape ofthe culture and thrpy of Asanas wilbemor extensively dea within another volune. The wo pt ogetier ‘wil give slmost everyting taht an average student of Yop poss is expected to know bt ratcaly and thea ‘Those who wishtohaveathoough knowledge ofthe theory and practice of Yosic poses must read Yogs Minnsf where pages ar pages are devoted to the dsuston ofthe physiological and therapeutical vals oF Asanas, everywhere the discussion being based on original laboratory experimen. The two Yolumes of Popular Yoga, are intended only for those who hve almost nohing but pact treatin Youn. Even before bringing out ths handbook of Asanas wehave published a (Chart of Yop Poses supplied with pampilttht terselyexplines the technique of each Asana. Inthe connection also we want to bring the following fatto teh noice of our readers, Justa this handbook is ni subsite for Yoga Mimspst, the Ct sno subsite fortis handbook. ‘The technique given with the Chart is, indeed, comet and sufficient to irect a practical student of Yoga, But the treatment is s terse and so beret of any anatomical, physiological or therapeutical considerations, that itis nothing when compared with the material presented inthis handooi ‘The technique ofthe Yogic exercites decribed in Yoga Mimggss, his handbook ce the Charis direty taken from ld Yogic textbooks in Saft, and ancient Yogic triditions, wih only very few minor changes. This, technique should be fithlly followed in te individual practice ofthese exercises, The physiological and therapeutical advantages claimed forthese exercises are the results of this technique (ur cordial thanks are due tothe brother Ashramites for their affectionate co-operation. ‘This is the fourth edition of the popular handbook which was not availble fora longtime, We hope that it will receive the same wide patronage that was received by i earlier. "We have been engage inthe editorial work for over two decades. in spite of our many shortcomings, some of them very serious, we have been consistently treated with goat indulgence by the publi, We crave the same indulgence hereafter ‘Yogs has » complete message for humanity. It has a message forthe ‘humanbody. Ita amestage for thehuman mind. Andithasalsoamessaze for theluan soul, Willinellegent and capable youths come forth to camry this mesrage to ever invidual, not only in India bu als in every other pact of the woe? KUVALAYANANDA Lonavia, 210-64,SYSTEM OF TRANSLITERATION FOLLOWED IN THIS HANDBOOK “home! g i 7 i “out ‘a tw y ” 5 bg w z © "Ya denotingual pronounced with lite roanding of lips. ASASYOAd adda ge AAA Aa Ao MA td Nasalized asin Wa} - my Nasalized | asin tery LIST OF ILLUSTRATIONS (At the end of the book) ‘The Skeleton ‘The Muscles ‘The Vertsbral Cols, the Brain, the Spinal Cord and the Sympathetic Ganglia ‘The lungs, the hear, the Disphragm, the Stomach and Liver The Heat ‘The Trachea the Bronch and the Digestive Tube up tothe End ofthe Daedenum Exposed ‘The Abdominal Viscera [Nistgra-Drisht or the Nassl Gaze ‘Bharimadhaya Drist or the Frontal Gaze Udiyana in Siting Front View) ‘Uddiyna in Siting (Side View) ‘Udiyana in Standing lanchara- Band or the Chin-Lock (Fro View) landhar- Bandha (Side View) Padmasans or the Lotus Pose Preparation for Sihasena Siddisina othe Accomplished Pose 5. Preparation for Svastkisana ‘Svantkdsana or the Auspicious Pose Preparation for Samisana ‘Samsara or the Symmetrical Pose Preparation for Sishisana Sirshisana (Staring Balance) Sirshisana or the Topsyturvy Pose Sirshisana (First Development) Sirshisana (Towards Second Developmen!) Sirshisana (Second Development) Sirshisana (Third Development)32 33 34 35. 36. a7 38 38. © 41 a 8 4s, 46. 4. 48 4 50. sl 32. 53 4 5s. 36. sr 38 59. 61 6. 65. ‘Lying Supine for Sarvaigasana Sarvfigisana (With Hands Extended) (Side View) Sarigisana (With Hands Extended) (Back View) ‘Sarviigisana of the Pan-Physical Pose (Side View) Sarvigisana of (Back View) Preparation of Maayan Foot-Lock for Matsyisana (Folded) Fooi-Lock for Matsysana (Unfolded) ‘Matsyiana or the Fish Poe (Side View) ‘Matsysana (Front view) Halisan or the Plough Pose (Fist Stage) Halisana (Second Stage) Halisana (Third stage) alisana (Final Stage) alsa in Different Stages (Side View) Halisana in Different Stages (Back View) ‘Bhujaigisaa or the Cobra Pose (Side View) Bhujaigisana (Back View) Preparation for Salbhsana Salabhisaina the Locust Pose ‘Auda Salabhasana othe Half Locust Pose (The Right Leg Raised) ‘Anda-Salabhisana (The Left Leg Raised) Dihanurisana or the Bow Pose (Side View) honurisana (Back View) Setting the Hee onthe Perineum for Ardha-Matsyendrasana ‘Andha-Matsyendrisana (Adjusting the other Leg) ‘Ard Matsyendrisana.or the Half Matsyendra Pose (Front View) ‘Ardba MatsyendrSsana (Back View) Vekrisana or the Twisted Pase (The Right Spinal Twist) ‘Valrsana (The Left Spinal Twist) ‘Simhisana or the Lion Pose (Front View) Simhsana (Back View) Preparation of Vajisana ‘Vajrsanaor the Pelvic Pose (Front View) ‘Vajrsana (Back View ofits Variation) Vajrisana (Back View) Supta-Vajesana or the Supine Pelvic Pose Paichimating or the Posterior Stretching Pose (Side View) Palchimatina (Back View) Preparation for Maydirsana “May/isana o the Peacock Pose Sevsana othe Dead Pose Preparation for Yoga-Mude YYoga-Mude or the Symbol of Yogs ‘ivi-Bandha or the Tonguc-Lock Viparta-Karai or the inverted Actin (Side View) Viparita-Karait (Back View) NNauliMadhyama or the Central Aspect of Nauli Dakshina Nas or the Right Aspect of Nau ‘Varma Nauli oe the Left Aspect of NauCHAPTER 1 HUMAN BODY INTRODUCTION [BROADLY speaking the human body consists of tw central pars caled the tink andthe head, Atached tothe trunk at its upper comers are the arms snd its lower corners are the leg. The arms are termed the upper cxteritics and the legs are known as Tower extremities, Bones are the hardest parts ofthe human body and form the fiamework of the physical, structure. (vide Fig). This framework of bones i alle the sklton and ‘suppontsthe sor pats ofthe body suc as muscles which are atached to it I also offers effective protection to some other pasts ofthe human ‘organism, For insane, some ofthe ones are aang in such a way that ‘they give wonderful protection to the brain, the spinal cor, the heart and the lungs. The brain i eld securely in the bony ease ofthe sll andthe spinal cord is safely lodged in the hollow ofthe backbone. Simialy the heart andthe ngs are located within the cage ofthe ribs. Avery important r0up of organs Such as the stomach, the intestines, the liver, the spleen, the pancreas apd the Kidneys, ie situated inside the belly. These organs ae ably protected there by means of very song muscles that go to Form the ‘alls ofthe belly and are atached to the bones at tho two ends. Thus we find thatthe bony framework of the human body pretects directly oF inrety al the organs of vital importance and also supports human les in the form of muscles in which tis clothed. These muscles, however, ould have give avery uneven surface to the human body (vie Fig 2), Inadit nat ben forthe fat which fill upthe depressions inthe muscles and ‘ves a rounded appearence tothe different parts. What litle roughness ‘would sill be persisting, is smoothed down by the skin forming the outermost coat of the human body ‘THE CELL Inthe foregoing paragraph we have refered to several pars of thehuman body. Thus there ae references to bones, #o muscles, othe bran, to the liver, tothe spleen apd also to the skin. Now when a man dis, all these parts ofthis body also die. But inthe ease ofiving persons we often find that ll these pats are not necessarily alive. Some of them may be attacked by disease and decay while the remaining body is sound and healthy. The above circumstances clearly shows tha! the diferent pats oF the human body have no doubt life which they share with the body a the wile but they have also their individual ie which must end with the wile body, but which may can end even when the other pars ofthe body are living. Take, for instance, the case of a man who gets serious bum in Which not only his skin, bit even some inner parts of his fingers are involved. What has becom tothe skin andthe fleshy parts of his Fingers? “They are dea! They must be removed bya surgeon so that Fesh skin and flesh may take their place. During treatment we can clearly observe that living flesh and skin are slowly growing ad taking the place ofthe dead parts that were prevoulseraped off. Now the question arses as to what i the smalls wit in she human body which, Wile sharing the life of te body as a who, has is om, independent ie alsoThe answer to this question isthe ell according to the seienceof biology. Thisscence looks upon the human boty as arepublic ‘of cells. Sus asin republic every person while sharing the ie of the whole republic, leads his own individual lif, so in the hursan body every cll ‘while partaking ofthe lie ofthe whole body, has als its own individual Tie. The eel is the whimateorgnie anit ofthe human body. fn facts with the eels thatthe body is constructed. Is the cells thal undergo wear and tear when the human body is working 1s the cell that are repaired ‘when the human body is resting. It isthe cells that reeive nourishment ‘when the human body is being treated with fod and dink, I isthe cells that are ering for oxygen whe the human body is gasping for breath, Naturally itis the cls that must be studied, fone want to understands the svete and fictions ofthe human body ‘These cells are extermely minute things and are densely packed in every part of the human body. They differ however, very widely in siz. Thus witia the space of cubic millimeter we eat hold sever millions of them, if they are ofthe smallest variety: but within the ‘same space we cannot hold more than a thousand, if they happen to 2 be ofthe biggest size Its calculated that we eary more tan 5,000,000 of ‘hese cells ina tiny drop of bed, that only as big asone eubie ilies. ‘What is the stuff of which the cells are made? They are made of a tubsance thi it known a prooplasm. It resembles the white ofan eg and is eanidered by the biologist to be the physical basis ofall ie Biologists have come tothe conclusion that there is no life apart from, protoplasm. Its Because ofthis protoplasm the cell can become an Independent organic unit so rushsthatitcan lv, itean tke nourishment, itcan grow and ican even reproduce its own kind, The process of cel-