Health is wealth. Health is indeed a covetable possession. Good health is a valuable asset to one and all. It can be achieved by the regular practice of Yoga Asanas.
The practice of Asanas controls the emotions, produces mental peace, distributes Prana evenly throughout the body and different systems, helps in maintaining healthy functioning of theinternal organs, gives internal massage to the various abdominal organs. Physical exercises draw the Prana (energy) out but the Asanas send the Prana in. The practice of Asanas cures many diseases. These are the chief advantages in the Yogic system of exercises which no other systems have.Practise a few Asanas daily at least for a period of fifteen minutes. You will possess wonderful health. Be regular in your practice. Practise Bhujang, Salabh, Dhanur, Sarvang, Hala and Paschimottasan Asanas. Bhujang, Salabh and Dhanur will remove constipation and muscular pain of the back. Sirsh, Sarvang and Hala will help you in maintaining Brahmacharya, rendering the spine elastic and curing all diseases. Paschimottasan will reduce fat in the belly and help digestion. Relax all muscles in Savasana in the end.Asanas should be done on empty stomach in the morning or at least three hours after food.Morning time is best for doing Asanas. Be moderate in your diet.Start with minimum time for each Asana and then gradually increase the period. Answer the calls of nature before you start the practice. Boys and girls over ten years of age as well as women can practise Asanas.Asanas make you strong and healthy and eradicate many diseases.Bhastrika Pranayama develops lungs, destroys the germs of tuberculosis, augments lung-power and lung-capacity. Constipation is removed by the practice of Bhujanga, Salabha and Dhanur Asanas.Dhanurasana is a combination of Bhujanga and Salabha Asanas.Eating in moderation, plain living and high thinking help the Yogic student in attaining his goal quickly.Fasting eliminates poison, purifies the system and invigorates the cells.
Garbhasana augments the digestive power, increases the appetite and removes many intestinal diseases.Halasana makes the spine very supple and elastic.Indriyas should be controlled by the practice of Pratyahara.Japa of ‘Om’ or ‘Hari Om’ should go hand in hand with Asanas and Pranayamas.Kumbhaka helps to attain longevity and awakens the Kundalini.Lolasana strengthens the muscles of the arms and forearms.Mind can be controlled by Vairagya, Abhyasa, Satsanga Vichara, eradication of Vasanas,destruction of egoism, Pranayama, meditation, and cultivation of virtues, such as mercy,complacency, self-denial, Santi and Santosha.Nadi Suddhi can be obtained by the practice of Pranayama.Oordhva Padmasana checks wet-dreams and transmutes the sexual energy into Ojas.
Paschimottanasana removes fat, increases the gastric fire and eradicates diseases of the stomach.Quetta earthquake is nothing when compared to the agitation caused in the mind by the
turbulent senses.Regularity in the practice of Asana and Pranayama is indispensably requisite for quick and solid progress.
Sirshasana is the king of all Asanas. It transmutes seminal energy into Ojas, develops memory and intellectual capacity, and removes a host of ailments.Trataka helps concentration of the mind and removes diseases of the eyes.Uddiyana Bandha imparts beautiful health, strength, vigour and vitality and removes the disorders of the alimentary system.
Vajrasana removes drowsiness, strengthens the spine, helps digestion and is very useful for meditation.Winter is the best time for rigorous practice of Yoga.
Xerostomia (abnormal dryness of the mouth) can be removed by the practice of Sitali and Sitkari Pranayamas.Yoga Mudra removes the disorders of the abdomen and awakens Kundalini.
Zerosis is the disease of the eye owing to the deficiency of Vitamin ‘A’. This is removed by the practice of mild Trataka and Sirshasana.Amongst the various poses prescribed for meditation, Padmasana is unique and foremost. It holds a very conspicuous place in the Yoga practices because great Rishis like Sandilya, Gheranda and several others have spoken of it in glowing terms. It is called Padmasana because of its full pose lending one the appearance of a full-blown lotus.
Sit on the seat prescribed by Lord Krishna in the Bhagavad-Gita: Ch. VI-11. Stretch the legs
forward, place the right foot gently at the left hip-joint, and the left foot similarly at the right
hip-joint. Keep the spine erect. Place the right hand on the right knee-joint and the left hand on the left knee-joint.
11 Gaze gently at the tip of the nose. This is Padmasana. Practise this Asana for 5 minutes to start with and gradually increase the time to 3 hours. Padmasana destroys all diseases and bestows quick emancipation to the practitioner.Siddhasana is next to Padmasana in importance. Some eulogise it as even superior to Padmasana from the point of view of meditation. The Asana is so called because it is capable of giving the practitioner all Siddhis (psychic powers). Moreover it was and is the favourable pose of several Adepts in Yoga (Siddhas).Sit again on the seat prescribed by Lord Krishna as before. Stretch the legs forward. Placethe left heel carefully at the anal aperture and the other heel on the root of the generative organ. Fix the chin on the chest. Gently gaze at the space between the two eyebrows without in any way straining your eyes.12 Keep the spine erect. You can keep the hands and fingers just as in Padmasana. Start doing this for 5 minutes and slowly increase it to 3 hours. Young aspirants who wish to get themselves established in Brahmacharya should practice this Asana. “Through this posture the Yogi, leaving the world, attains the highest end and throughout the world there is no posture more sacred than this. By assuming and contemplating in this posture, the Yogi is freed from sin.” (Siva-Samhita: Ch. III-87). Persons suffering from syphilis, spermatorrhoea, piles, diabetes and gonorrhoea be greatly benefited by assuming this pose regularly for some time.Sirshasana is to stand on the head. It is considered to be the king of all Asanas.Spread a fourfold blanket. Squat on the ground and prepare a finger-lock by knitting the fingers of both the hands together. Make a convenient angle with the forearms. Let the finger-lock serve the purpose of a vertex. Keep the top of the head on the vertex. Slowly raise the lower part of the trunk, and then the legs. Now the whole body will stand at right angle with the ground. Remain in this pose for 5 seconds in the beginning and slowly increase the time to half an hour. Let the breathing be normal throughout. Bring the legs again slowly down without making any sudden jerk. Relax the body. This is important.
Sirshasana is a panacea for all human ills. It is extremely useful in keeping up Brahmacharya because the seminal energy is transmuted into Ojas-Sakti and stored up in the brain.
This is sex-sublimation. Persons suffering from diseases of the eye, nose, head, throat, stomach, genito-urinary system, liver, spleen, lungs, renal colic, deafness, piles, asthma, consumption, pyorrhoea, constipation, and many other troubles will find great relief by its practice. Grey hairs and wrinkles will disappear. It augments the digestive fire and increases appetite. Ladies also can do this Asana. Sterility vanishes. Many uterine and ovarine diseases are cured. Indeed Sirshasana is a blessing and a gift to humanity. During the practice of this Asana the brain draws plenty of blood and energy. Memory increases wonderfully. Pt. Jawaharlal Nehru, the PrimeMinister of India, was an ardent votary of Sirshasana. He managed to practice this pose daily somehow or other.The next is Sarvangasana. It is so called because all parts of the body function during its performance.Spread a thick blanket on the ground. Lie flat on your back. Then slowly raise the legs up,lifting the trunk and the hips vertically. Let the two hands support the back at the hips. Let the elbows rest on the ground. Form a chin-lock by firmly pressing the chin against the chest. In this posture the hinder part of the neck lies on the ground, and the trunk and legs stand in a straight line.
Concentrate the mind at the thyroid gland that is situated at the root of the neck. Do this for 2 minutes to start with and increase the time to half an hour. Let the breathing be normal during the whole process.Sarvangasana will build for you a healthy thyroid. A healthy thyroid means healthy functioning of all organs of the body. This pose centralises the blood in the spinal column and feeds it abundantly. It keeps the spine strong and elastic. You will have everlasting youth. It helps you not a little in keeping up Brahmacharya. It checks wet-dreams and rejuvenates the impotent. It is a blood and nervine tonic too. It removes dyspepsia, constipation and several other gastro-intestinal disorders. The benefits you derive from Sirshasana are also derived from Sarvangasana.Acourse of Sirsha-Sarvangasana will cure leprosy, powerfully rejuvenate the body and dispense with monkey-gland grafting.The FISH POSE is called Matsyasana because by assuming this posture and doing Plavini Pranayama you can float like the fish on water as long as you like.
Spread a thick blanket on the ground. Sit on it with legs fully stretched in front of you. Do Padmasana. Then lie flat on the back. Then resting the whole body on the elbows raise the trunk and head. Pressing the head well on the ground on the one side and the buttocks on the other, make an arch or a bridge of the trunk. Rest the hands on the thighs or catch hold of the toes the right hand holding the left toe and the left hand the right toe.
Practise this Asana soon after Sarvangasana for one third of the time you devote to the latter, if you want the maximum benefits. Sarvangasana and Matsyasana go hand in hand. They must always be practiced one after the other. When you have finished doing this Asana, slowly release the head with the help of the hands, sit erect and unlock the foot-lock.
Matsyasana gives a soothing massage to the neck and the shoulders. The stiffness of the neck is removed. Matsyasana helps deep breathing. The cervical and upper dorsal nerves are abundantly nourished with blood and toned up nicely. The endocrine the pituitary and the pineal glands located in the brain are stimulated and toned. These glands play a vital part in the proper functioning of the various systems of the human body. Matsyasana is also the destroyer of many diseases. It cures constipation, asthma, consumption, chronic bronchitis, epilepsy, a certain type of obesity, the evil effects of masturbation, excessive sexual indulgence and waste of seminal powers, and is said to have cured leprosy also. It dispenses with the transplantation of monkey-thyroids to human beings for rejuvenation. Enlargement of the spleen is cured. Lost manhood, wasted vitality and misspent energy could be effectively regained by the assiduous practice of this posture. The heart is also massaged and you feel new and young.Bhujanga means a cobra in Sanskrit. This pose is called Bhujangasana because when the full pose is displayed, it lends one the appearance of a hooded cobra. Spread a blanket on the ground. Lie on it face down and the muscles of the body completely
relaxed. Place the palms on the ground just below the shoulders, bending them in the elbows. Touch the ground with the forehead and raise the head and the upper part of the body slowly just as a cobra raises its hood. Bend the spine backwards. Let the lower part of the body from the navel downwards right up to the toes touch the ground. Breathe normally through the nose. Retain the breath till the head is raised and the spine bent nicely. Then again exhale. Then retain the breath while bringing the head down and as soon as the head touches the ground, slowly inhale again. Repeat this process of raising the head and bringing it down half a dozen times or more.
This is another good exercise for the spine. The spine becomes flexible and elastic. Rigidity and fatigue of the back are removed. Hunch-back, back pain, lumbago and myalgia of the back are relieved. Bhujangasana increases the intra-abdominal pressure and removes constipation. It augments appetite by increasing bodily heat and destroys a host of other ailments. This pose is specially useful for ladies to tone the ovary and uterus. It is a powerful tonic. Absence of menstruation (amenorrhoea), painful menstruation (dysmenorrhoea), whites (leucorrhoea) and various other utero-ovarine diseases are removed.Salabha means a locust in Sanskrit. When this pose is demonstrated, it gives one the appearance of a locust.Lie on the blanket face down and the arms touching the ground. Let the palms face upwards with the fingers clenched. Inhale slightly. Then stiffen the whole body and raise the legs the hips and the lower abdomen up. putting the whole weight of the body on the chest and the hands. Raise the head also slightly.13 Remain in this pose for 10 seconds in the beginning and prolong the time little by little as long as you can retain the breath. Bring the legs down slowly, relax the muscles of the whole body and exhale. Repeat this pose four or five times taking care to see that the lungs are not unduly strained.
This posture bends the spine backwards and gives intra-abdominal pressure. While Bhujangasana exercises the upper part of the body, Salabhasana develops the lower half of the body. It relieves constipation and tones the liver, pancreas and the kidneys. Several other diseases of the stomach are also removed. It is highly beneficial to persons suffering from lumbago. It increases the digestive fire removes dyspepsia and promotes good appetite. A high standard of vitality and strength is assured.Dhanus means a bow in Sanskrit. This is called Dhanurasana because when the full pose is demonstrated, it resembles a bow with a string in it. The hands and the legs represent the string, whereas the trunk and the thighs take the place of the bow.
As you did in the previous two poses, lie on the blanket face down. Relax all the muscles of the body. Bend the legs slowly at the knee-joint until the hands catch hold of the ankles. Raise the head, chest and knees. Keep the arms and the forearms stiff end straight. Try to keep the knees close together. Now the whole body rests on the abdomen A good convex arch is formed resembling a bow with a string. You can either breathe as usual or retain the breath according to your convenience. Remain in this pose as long as you can comfortably do so. Do this Asana four to six times. When you have done this, lower the knees and the chest first. Then bring the hands and legs down and stretch flat on the ground.
This Asana gives the full benefits of both Bhujangasana and Salabhasana. The abdominal region gets a good massage. By rocking and swinging the bow-shaped body from side to side, forward and backward, a thorough massage and exercise to the abdomen is ensured. Chronic constipation, dyspepsia, sluggishness of the liver, rheumatism of the legs, knee-joints and the hands, gastro-intestinal disorders are all prevented and cured. Ladies desirous of undergoing a course of slimming will do well to try this Asana first. Dhanurasana keeps the spine strong and elastic. You will bubble with untiring energy, vigour and vitality. Everlasting youth is yours. Lie flat on the blanket and stretch the arms over the head. Slowly breathe in. Raise the arms,head and trunk, exhale and bend them over the legs, stretched taut, without raising the knees. Catch hold of the toes with the fingers, contracting the abdomen and gently pressing the head against the knees. Pull the toes with the arms and lower the elbows. While bending the trunk down, do not make any violent jerk. Do it very, very carefully and slowly. While remaining in this pose breathe normally. Remain in this pose for 2 seconds to start with and gradually increase the time to 10 minutes.
Paschimottanasana tones up the thigh and hamstring muscles. This is another excellent exercise for slimming purposes. This is a rare specific for obesity. Constipation is relieved.
Sluggishness of the liver, dyspepsia, belching and gastritis are removed. Lumbago is cured. This is prescribed for piles and diabetes also. He who practices this posture regularly need not be afraid of old age. To him belongs eternal youth. Mayura means a peacock in Sanskrit. This is called Mayurasana because when this Asana is performed, it imitates a peacock spreading out his bundle of feathers behind him.
Kneel on the ground and squat on the heels. Bring the two forearms together and keep the
palms on the ground. The palms and fingers represent the feet and claws of the peacock, except that here the palms are directed backward. Keep the elbow joints in close contact with each other so as to provide a nice fulcrum to support the horizontal body during the display of the posture. The joint elbows are placed on the abdomen just below the navel. Stretch the whole body from head to foot up; so that it stands running parallel to the ground. Now the whole body looks like a bar resting on a fulcrum. Raise the head up and throw out the chin to counter-balance the heavy legs.
In the beginning retain the breath as long as you stand on this pose. Keep a thick and soft
pillow or cushion on the ground just below your nose so as to protect in case of any slip. When you become perfect in this pose and there is no fear of falling down, you can breathe as usual during the exercise also. Beginners may practice the posture by balancing the body at the side of a table or a raised dais. It will be easy. Do this for 3 seconds to begin with and gradually prolong the time for 3 minutes.
Mayurasana promotes digestion and increases appetite. It is very potent in cases of dyspepsia and chronic gastritis. The bowels are toned up, and constipation is cured. All diseases of the stomach, liver, spleen, kidneys and the intestines are dispelled. Diabetes, haemorrhoids and piles are removed. The arms and shoulders become strong and sinewy. Bandha Traya (THE THREE BANDHAS) That posture or exercise which shuts the gate of the body at a particular place and thereby stops inhalation and exhalation is called a Bandha. When Mula Bandha, Jalandhara Bandha and Uddiyana Bandha are practiced at one and the same time, there ensues Bandha Traya. Sit on Siddhasana pressing the perineum with the left heel and the other heel on the root of the generative organ. Inhale deeply. Contract the anus and draw it upwards. This is Mula Bandha. While in this state. contract the throat and press the chin tightly against the chest. This is Jalandhara Bandha. Then emptying the lungs by a complete exhalation, contract and draw up the intestines above and below the navel towards the spinal column. Now the abdomen rests against the back of the body high up in the thoracic cavity. This is called Uddiyana Bandha. Uddiyana Bandha can also be done separately without mixing it with any other exercise.Though only the sitting posture is shown in the illustration, Uddiyana Bandha can also be done in standing posture and various other postures as well.
The practice of Bandha Traya is extremely helpful in establishing yourself in Brahmacharya. It gives vigour to the nerves, relieves constipation, and augments appetite. Blooming health, vigorous strength and a high standard of vitality are yours by right. The abdominal muscles are massaged and toned up. Persons suffering from chronic diseases of the stomach and the intestines and having given up all hopes of recovery will do well to try this natural remedy as a last resort. Rapid and marvellous cure is assured. Bandha Traya can be practiced during Pranayama, concentration and meditation with much advantage. The Kundalini-Shakti is awakened and all psychic powers are bestowed upon the practitioner. He drinks the nectar of immortality and gets final emancipation (Moksha).The contraction, isolation and the rolling manipulation of the rectus abdominis is termed Nauli.Stand up. Keep the legs a foot or so wide apart. Press your hands against the thighs by slightly bending the trunk. Then do Uddiyana Bandha in this standing posture. Let go the centre of the abdomen free by contracting the left and the right sides of the abdomen. Now all the muscles of the abdomen stand out bulging in the centre forming a vertical line. This is Nauli. Remain in this pose as long as you can conveniently do so.
Constipation, dyspepsia and gastrointestinal disorders are all thoroughly eradicated. The liver and the pancreas, the stomach and the intestines are toned up nicely. The muscles of the back and the intestines are strengthened and regenerated. Nauli is a rare gift to humanity right from the land of the gods and is an ideal pick-me-up.
Padmasana
You must be able to sit in an Asana quite steady at a stretch for full three hours. Then only you will get mastery over the Asana (Asana Jaya). Without securing a steady Asana you cannot get on well in meditation. The more steady you are in your Asana, the more you will be able to concentrate and make your mind one-pointed. If you can be steady in the posture even for one hour, you will be able to acquire one-pointed mind and feel thereby infinite Peace and Atmic Bliss inside.
Four Asanas, viz., Padmasana, Siddhasana, Svastikasana and Sukhasana, are prescribed for
meditative purposes. Rishis like Gheranda, Sandilya and others speak very highly of Padmasana.
This is highly agreeable to householders.Spread a seat on the ground and take your seat facing North or East. Spread the legs forward. Take hold of your right foot and keep it on the left thigh and then place the left foot over the right thigh. Place the hands on the knees. You can make a finger-lock and keep the hands over the left ankle. Sit erect, keeping the back, neck and head in one straight line. Close your eyes and begin your Japa and meditation.
Siddhasana
Next to Padmasana comes Siddhasana in importance. Young Brahmacharins who attempt to get established in celibacy should practice this Asana. Sit on your seat. Spread the legs. Take hold of your left foot and keep the heel at the anus and then place the right heel at the top of the generative organ. Hands can be placed as in Padmasana.
Sirshasana, Sarvangasana and other exercises are intended for general health, for an
all-round development of the body and for maintaining Brahmacharya. Sirshasana is king of all Asanas. The seminal energy is transmuted into Ojas-sakti. In this Asana alone the brain can draw plenty of Prana and blood. Great benefit is derived by sitting for meditation after the practice of Sirshasana. All diseases of the eyes, nose, head, throat, stomach and other organs are removed. The advantages that are derived from this Asana are incalculable. This is a powerful blood-purifier and nervine tonic. Memory-power improves admirably.
Spread a four-folded blanket. Sit on two knees. Make a finger-lock by interweaving the
fingers. Place it on the ground. Now keep the top of your head on the ground between the
finger-lock and raise your legs slowly till they become vertical. Avoid jerks. Learn this Asana by the side of a wall and get the help of your friend, till you learn balancing.
Perform-Sirshasana. Slowly bend the right leg and keep it on the left thigh and then the left
leg on the right thigh, forming a foot-lock as in Padmasana. Do this slowly and avoid jerks or a fall.
When you know the balancing in Sirshasana perfectly, you can attempt for this Asana. This Asana helps the practitioner to maintain Brahmacharya. All other benefits of Sirshasana are derived by the practice of this Asana.
Spread a blanket on the floor and lie on the back quite flat. Slowly raise the legs, hips and
trunk. Support the back with the two hands and rest the elbows on the ground. Press the chin against the chest. Remain in the Asana for 5 seconds and slowly bring the legs to the ground. Gradually you can increase the period to 20 minutes. This Asana gives wonderful benefits. It keeps the spine elastic and helps you to maintain Brahmacharya. Elasticity of spine means everlasting youth. After performing this Asana, do Matsyasana. You can derive the maximum benefit of Sarvangasana.
Spread a blanket on the ground and lie flat on your back. Keep the hands at the sides on the
ground with the palm facing the ground. Join both your legs. Lift the legs slowly up as in
Sarvangasana. Do not bend the legs. Do not raise the hands. Then slowly lower the legs until the toes touch the ground above the head. Keep the knees close. Remain in the Asana for 5 seconds and increase the period to 5 minutes by gradual practice. Then raise the legs slowly and come back to the original position.
Sit on the blanket and form the foot-lock as in Padmasana. Then lie flat on the back. Stretch
the head back so that the top of your head rests on the ground firmly on one side and the buttocks on the other, thus making a bridge or an arch of the trunk. Place the hands on the thighs or catch hold of the toes. Remain in this Asana for 3 seconds or half the period that you devote to Sarvangasana.
This Asana must be done immediately after performing Sarvangasana. This Asana destroys many diseases and removes constipation.
Paschimottanasana
Sit on the ground and stretch the legs stiff like a stick. Catch the toes with the thumb, index and middle fingers. While catching, you will have to bend the trunk forwards. Exhale. Slowly bend without jerks till your forehead touches your knees. You can keep the face between the knees also.You can bend the hands and rest the elbows on the ground. Retain the pose for 5 seconds and gradually increase to 5 minutes. This is an excellent Asana. This Asana relieves constipation, removes sluggishness of liver, dyspepsia and gastritis. Muscles and organs of the abdominal viscera are toned up completely.
1. ELEMENTARY COURSE
Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 hr.
Morning. . . . . . . . . . . ½ hr.
Evening . . . . . . . . . . . ½ hr.
Study . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 hr.
Asanas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 min.
Sirshasana . . . . . . . . . 3 min.
Sarvangasana. . . . . . . 3 min.
Matsyasana . . . . . . . . 2 min.
Bhujangasana . . . . . . 2 min.
Salabhasana. . . . . . . . 1 min
Dhanurasana . . . . . . . 1 min
Uddiyana. . . . . . . . . . 1 min
Relaxation . . . . . . . . . 2 min
Pranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . 15 min.
Puraka-Kumbhaka-Rechaka. 10 min.
Bhastrika . . . . . . . . . 2 min.
Sitali . . . . . . . . . . . . . 2 min.
Relaxation . . . . . . . . . 1 min.
Selfless Service . . . . . . . . . . . . . . . . . . . . . . 1 hr.
Total time . . . . . . . . . . . . . . . . . . . . . . . . . . . 3½ hrs.
2. INTERMEDIATE COURSE
Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 hrs.
Morning. . . . . . . . . . . 1 hr.
Evening . . . . . . . . . . . 1 hr.
Study . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 hrs.
Asanas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ½ hr.
Sirshasana . . . . . . . . . 5 min.
Sarvangasana. . . . . . . 5 min.
Matsyasana . . . . . . . . 3 min.
Bhujangasana . . . . . . 3 min.
Salabhasana. . . . . . . . 2 min.
Dhanurasana . . . . . . . 2 min.
Mayurasana. . . . . . . . 2 min.
Paschimottanasana . . 3 min.
Uddiyana. . . . . . . . . . 2 min.
Nauli . . . . . . . . . . . . . 1 min.
Relaxation . . . . . . . . . 2 min.
Pranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . ½ hr.
Puraka-Kumbhaka-Rechaka . 20 min.
Kapalabhati . . . . . . . . . . . . . . 2 min.
Sitali . . . . . . . . . . . . . . . . . . . 3 min.
Bhastrika . . . . . . . . . . . . . . . . 3 min.
Relaxation . . . . . . . . . . . . . . . 2 min.
Selfless Service . . . . . . . . . . . . . . . . . . . . . . . 1 hr.
Total time . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 hrs.
3. ADVANCED COURSE
Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 hrs.
Morning. . . . . . . . . . . 2 hrs.
Evening . . . . . . . . . . . 2 hrs.
Night . . . . . . . . . . . . . 2 hrs.
Study . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 hrs.
Asanas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ½ hr.
Sirshasana . . . . . . . . . 3 min.
Sarvangasana. . . . . . . 3 min.
Matsyasana . . . . . . . . 3 min.
Bhujangasana . . . . . . 3 min.
Salabhasana. . . . . . . . 3 min.
Dhanurasana . . . . . . . 3 min.
Mayurasana. . . . . . . . 3 min.
Paschimottanasana . . 3 min.
Uddiyana. . . . . . . . . . 3 min.
Nauli . . . . . . . . . . . . . 3 min.
Pranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . 1 hr.
Puraka-Kumbhaka-Rechaka . 45 min.
Kapalabhati . . . . . . . . . . . . . . 3 min.
Sitali . . . . . . . . . . . . . . . . . . . 3 min.
Sitkari . . . . . . . . . . . . . . . . . . 3 min.
Bhastrika . . . . . . . . . . . . . . . . 3 min.
Relaxation . . . . . . . . . . . . . . . 3 min.
Selfless Service . . . . . . . . . . . . . . . . . . . . . . . 3 hrs.
Total time . . . . . . . . . . . . . . . . . . . . . . . . . . . 13½ hrs.