I2 Baslc AsanasBy Swami Sivadasananda

The logic behind the sequence of the

Z1\

t

!4f

-"-gD

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

B

-ab -.,1

.J !<

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

ffi@ME

ffiBM

EAbf

@ME

uffiEH@

uEH@

ffiE@

ffiE@@ffi

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

ffiT\l

E ,?i:il 'r

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

ffiE@

gffiBH

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)

E*Jl

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

uffiE

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

gffiEH

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

@ffiNAxJ@

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

YOUR HOME P CE COMPANI

progress your asanas . learn to relax o stdy centred

Sivananda Yoga Vedanta Centre

YOGALife I Summer 2009 37