Yoga

TOWARDS HEALTHIER BODY AND SHARPER MIND

- Practical Tips from the Science of Yoga -

According to the ancient science of Yoga (from yuj = union), the real nature of each human being is perfect health, perfect harmony and perfect bliss. We suffer from misery, disease and discord only when we forget our Real Nature. Our real nature is not only our visible corruptible physical body, but the subtle essence and principles that sustain and activate it. According yoga philosophy, our body has five layers or sheaths :- (1) Physical body (annamaya) (2) Energy body (pranamaya) (3) Mental body (manomaya) (4) Wisdom body (vijnanamaya) & (5) Blissful body (anandamaya). Each layer is controlled by the next higher one. Only the first one is visible to naked eye. The higher realms can be perceived with the practice of yoga and meditation.

Because of wrong living, wrong eating, wrong breathing and wrong thinking habits, our consciousness by default has become tied down to the physical plane only. The goal of yoga is to make us aware of our hidden potential by raising the consciousness from the bottom of the spine to the higher regions of the brain, and into subtle realms.

There are thousands of branches and schools of Yoga, like Hatha Yoga, Raja Yoga, Mantra Yoga, Kriya Yoga, Laya Yoga etc. But Maharshi Patanjali unified the essence of all yogic disciplines under a unified system of Eight Steps :- (1) Yama (2) Niyama (3) Asana (4) Pranayama (5) Pratyahara (6) Dharana (7) Dhyana & (8) Samadhi.

Yama & Niyama :- The Ten Commandments

Just like there are ten commandments in the Bible, the Yoga Sutras also prescribe ten rules for right living - five DOs and five DON'Ts. The five Yamas (proscriptions) are Ahimsa (Non-violence), Satya (Non-lying), Asteya (Non-Stealing), Brahmacharya (Non-Sense-indulgence) & Aparigraha (Non-Expectation of Gifts). The five Niyamas (prescriptions) are Saucha (Cleanliness in body & mind), Santosha (Satisfied attitude), Tapah (Even-mindedness in Opposing Situations like heat & cold etc), Svadhyaya (Self Enquiry) and Ishvara Pranidhana (Meditation on the Absolute).

Practical Tip : Fasting for Better Health

The Yamas & Niyamas appear difficult. But they can be easily attained by occasional fasting. Fasting purifies the body, and brings tremendous self control. Start taking more fruits and raw vegetables in your food. Once in a week try to subsist entirely on fruits. From fruit fasting, go on to fasting on fruit juice alone. Then graduate to fasting on lemon water, and then plain water. First skip the dinner, then breakfast, and finally lunch also. With practice, complete fasting one day a week can be very easy and enjoyable. During fasting take plenty of water, and expose yourself to sufficient natural sunlight and open air, and do light exercises. You will feel neither hunger nor thirst, and feel more energetic than when you take three meals a day ! (Persons suffering from severe health disorders should start fasting only after consulting their doctors).

Without observing the yamas and niyamas to one's optimum capacity, one cannot progress much in the path of yoga.

Asana :- Firmness of Postures

There are thousands of asanas in hatha yoga - each named according to various species of animals and plants. But the goal of all asanas is to keep the body firm and supple, and most importantly, to keep the spine straight - which is a must for success in yoga and meditation. Patanjali says : sthiram sukham asanam no niyamah – Any posture that is comfortable and firm is good for yoga.

Points to Remember

Right Time for Asanas : Pracitse asanas preferably during Early Morning & Early Evening - 4 to 5 Hours after lunch or dinner - 3 hours after light fruit/ milk intake - Not when feeling hungry or thirsty - Not immediately after vigorous exercises

Basic Rules for Asana :- (i) Do 5 minutes of warming up (ii) Wear light loose-fitting clothes (iii) Advance to difficult pose very gradually (iv) Do not forcibly retain breath (v) Breathing should be normal (vi) Stop when you feel body pain (vii) Exhale bending forward, inhale while bending backward (viii) People suffering from spondylitis, back-pain or sciatica should not bend forward too much, but can bend backward (ix) Hernia patients should not bend backward, but can bend forward.

Benefits of Asana :- (i) Straightens the Spinal Column (ii) Strengthens bones & ligaments (iii) Massages internal organs (iv) Rejuvenates ductless glands thus regulating hormone secretion (v) Tones up muscles (vi) Reduces/ redistributes body fats

Vajrasana :- Try to sit on a blanket with your buttocks on your soles, with knees touching together - like the Japanese sit down for dinner. A supremely beneficial asana, which can be done any time during the day or night, before, during or after taking food. Makes the spine straight and strong. It activates the abdomenal acupressure reflex points on your calves, thereby greatly helping in digestion. Doing it for 15 minutes immediately after lunch/ dinner is very beneficial. It can be done upto 3 hours at a stretch.

Mandukasana :-An excellent remedy for diabetes. Sit in Vajrasana or Virasana. Clench your fists with the thumbs pointing outward. Press both your thumbs into your stomach at both sides of your navel. Take a deep inhalation. Then exhale completely as you bend forward. While bending forward keep your eyes and face constantly towards the front. Looking forward, slowly bend down and touch your forehead to the ground. Remain in this position as long as possible. When you feel like breathing again, slowly raise your head, inhaling slowly, and go back to your original upright sitting posture.

Padmasana : Put left foot on right thigh and right foot on left thigh, soles of feet facing upward. Bring heels close to the navel. Both knees should touch the ground. Padmasana ensures even circulation of blood and prana, straightens the spine and makes mind steady & one-pointed.

Siddhasana : Press left foot heel to the perineum, above anus. Put right foot on left foot, pressing the right heel just above the sex organ. Waist, neck and head should be in a vertical straight line. One of the best postures for pranayama and meditation. It ensures a straight spine. Helps in sexual sublimation and mastery over sense organs.

Sarvangasana :- Lie down on ground facing upward. Putting your palms under the buttocks, raise your legs above the ground slowly. Finally your chest, abdomen and hips should be in vertical straight line. This asana exercises most of the body parts, and hence cures most diseases. Increases eyesight, cures thyroid problems, headache, and mental disorders.

Halasana :- Similar to Sarvangasana, but instead of raising the legs up, bend them further backwards, so that your feet touch the ground behind your head. Keep your hands straight on the floor, behind your buttocks. Good exercise for abdomen and back. Supremely beneficial for neck, lungs and ears. Help enhance vision also. But people with cervical spondylitis should not attempt this.

Bhujangasana :- Lie down face downward. Keep your palms on the ground on both side of your waist. Raise your upper body, so that the portion above navel is above the ground. Look upward and straight. Entire weight of your body should be on your lower abdomen. Makes the spine supple and strong, and relieves spondylitis &. backache.

Paschimotana Asana :- Sit with your legs stretched forward straight. Exhale completely and bend forward. Try to catch your toes with your fingers. If not possible, try to catch your ankle or knee. Bend down and try touch your forehead to your knees. Remain in this position as long as comfortable, without taking breath. When you feel like breathing, inhale and slowly raise yourself. Relieves gases and stomach disorders. Massages abdominal organs. People suffering from severe backache should not do this, or may do it very slowly. This asana should be followed by Dhanurasana for better results.

Dhanurasana :- Lie down face downward. Raise your legs at the knees, and taking your hands backwards, catch hold of your ankles. Pull your legs with your hands, so that the portion below your waist and above your navel are raised above ground. Entire weight of body should be on your navel. One of the best asanas for spondylitis. Do it slowly. Try to increase the duration of the asana to up to 2 minutes.

Chakrasana :- Lie down on the back. Bring heels near the buttocks and palms near the shoulders. Raise your back from the ground by transferring all the load to your feet and palms. Best tonic for reducing waistline. Gives beautiful physique

Ustra Asana :- Kneel down on the floor. Standing on your knees, bend your chest, neck and face backwards. Take your hands behind you and hold your ankles. Bend as far back as possible, looking skyward. Good for waist, hips, neck and chest. Makes the spine supple and strong. Helps overcome sexual disorder.

Pada-hasta Asana :- While standing, bend forward at your waist while exhaling. You should be able to touch your toes with your fingers and also simultaneously touch your nose to your knees, without bending your knees. Remain in this position as long as you can hold your breath comfortably. Then inhale slowly and raise yourself.

Gomukhasana :- Sit in Vajrasana or Virasana. Bend your left hand behind your back towards the right shoulder. Now bend the right hand backward over right shoulder. Catch your left fingers with right hand fingers, and interlock them. Helps adjust the alignment of the spine. Tones the muscles and ligaments of shoulder, upper arms, wrists, neck and back. Should do alternately with both left and right arms. Helps in harmonious development of both left and right hemispheres of the brain.

Salabhasana :- Lie down on your blanket, face downward. Raise your legs up - first left, then right, then both together - without bending at the knee. Repeat three times on each leg. Ideal for spondylitis, sciatica. Back pain is cured.

Mayurasana :- Put palms on floor, fingers facing backward. Balancing the abdomen on elbows, lift head and legs from the ground, keeping body parallel. Initially practise balancing by putting your palms on the edge of your bed. Digestive power is tremendously increased. Sexual vigour is enhanced; blood circulation balanced.

Padangusthasana :- Sit down on your feet. Raise your soles, so that the entire weight of your body is on your toes. Now raise your right leg and keep it on left thigh. Try to keep your balance. Keep your palms on your thighs, or fold them in "namaskar" pose. Then repeat with the other leg. One of the best posture for increasing concentration.

Pranayama :- Regulation of Vital Energy

Mystery of the Two Nostrils

Ever wondered why we have two nostrils instead of one ? God did not create two nostrils for cosmetic effect - they have a hidden purpose. There are billions of subtle invisible energy channels in the body called nadis. Three of the major nadis pass through the spinal column, ascending from the coccyx to the brain. The Susumna Nadi is usually dormant in ordinary people - when it is activated body-consciousness disappears, and knowledge of higher realms are manifested. The other two nadis, Ida and Pingala are largely responsible for maintaining the physical body in perfect harmony. Ida (lunar nadi) passes through the inner Left nostril, while Pingala (solar nadi) passes through Right nostril. When Ida or Left nostril is activated, metabolism is reduced and body becomes cool and calm, and when Pingala or Right nostril is activated, heat is produced in the body.

Practical Tip :- Curing Constipation & Colds

One branch of Yoga is Svara Vijnana or Science of Subtle Breathing, according to which, we should drink water and pass urine when our left nostril is activated, and take food and pass stools when right nostril is activated. This simple practice can prevent most diseases. If you suffer from constipation, drink a glass or two of water, and forcibly inhale & exhale through your right nostril by closing the left. With some practice bowel movement is activated. When one suffers from cold and cough, breathing through right nostril by closing the left one will help in clearing congestion. Similarly when one suffers from any fever, activating the left nostril by closing the left will help in bringing down the temperature by a degree or two !

Pranayama is the science of regulating life-energy by activating and balancing the invisible energy channels or nadis. Since major nadis Ida & Pingala pass through the nostrils, pranayama is most easily done by controlling our breathing.

Basic Rules for Pranayama :- Maintain correct posture with spine straight – Preferably do after initial cleansing or shuddhi kriyas like kapalbhati, neti, dhauti etc – Do in a place having fresh air circulation – Do not forcibly retain the breath – Stop when you feel uncomfortable – Preferably do on a thick woolen blanket.

Benefits of Pranayama :- (i) increased oxygen supply to lungs (ii) regulation of heart-beat (iii) slowing down of body metabolism (iv) less dependence on gross food

The Equalising Breath

Inhale slowly through both nostrils counting up to ten. Retain breath counting up to ten. Then exhale slowly again counting up to ten. This makes one round. Repeat ten times. If it is difficult to count up to 10, then do the pranayama counting 5-5-5 or 8-8-8 as you find comfortable. Repeat it for ten rounds. Inhalation, retention and exhalation should be of same duration, whether 5-5-5 or 10-10-10 etc.

This is a powerful pranayama which can be done anytime, while sitting or standing even. This makes flow of blood and oxygen even, and brings great vitality, relaxation and joy. Mind becomes calm. It is very beneficial to do it just after getting up, while still in bed, and just before going to sleep.

Cleansing of Body - Sat Karma

Pranayamas become more beneficial if they are practiced after cleansing the body through one or more of the six methods prescribed in Hatha Yoga : (1) Neti (2) Dhauti (3) Basti (4) Nauli (5) Kapalbhati & (5) Trataka. In Neti, nasal passage is cleaned by passing warm salted water through nostrils. If you drink water through nostrils you'll never get colds, and your brain will remain super-cool. In Dhauti, stomach and esophagus are cleaned by drinking lots water through mouth, then churning the stomach, and vomitting the water by inserting finger in the throat. This is called kunjar kriya, which cures acidity. In basti, water is introduced in anus by anema, to clean the bowels. In nauli, abdominal muscles are churned sideways in rippling movements, which clears stomach of toxins and impurities. If you cannot practise nauli, at least practice Agnisara. (Kapalbahti, Trataka & Agnisara are described below).

Agnisara Kriya : (for all kinds of stomach troubles)

Stand with feet 1 foot apart. Look down, bend slightly at knees and put your palms on the thighs. Now exhale completely so that your abdomen contracts, forming a hollow cave in your belly. Now without taking any breath expand and contract your belly rapidly, moving your abdomen muscles backward and forward. Do 2, 4 or 6 times, as long as you feel comfortable. When you feel pain in stomach, stop, massage the belly, take a few normal breaths, and start again. Gradually increase the number of contractions to 10 or 12 per round without taking breath. You can do 40-50 or more contractions without taking breath.

Kapal Bhati

Sit in a comfortable asana. Exhale forcefully through both nostrils, with a hissing sound. Let the inhaling breath come automatically into you. Do not focus on inhalation. Your total focus should be on exhalation only. Rapidly and repeatedly exhale by forcing the stomach and abdomen inside. While exhaling mentally think that all the bad air and bad thoughts are coming out of your body. Your belly should move back and forth as much as possible. Do one exhalation per second, first slowly, then gradually increasing speed. Real benefits come when you can do for 10-15 minutes non-stop. People suffering from BP/heart problem should proceed very slowly under direct supervision.

Kapalbhati cleans all impurities from the body. Cures all kinds of gastric and abdominal problems, strengthens the heart and respiratory system. It brings glow to the face and complexion (kapal = forehead, bhati = light)

Bhastrika

Bhastrika means an ironsmith's bellows. Inhale deeply and forcefully through both nostrils so that upper chest expands fully. Then immediately exhale completely with full force so that all air is emptied from your lungs. This makes one round. Do at least 20 rounds. Gradually increase up to 5 minutes. While doing this the sound of bellows should be generated. Bhastrika cures all respiratory disorders, sinus problem, regulates blood circulation, removes blockades from arteries and brings lightness to t he body.

Anuloma-Viloma (alternate nose breathing)

Close the right nostril and inhale forcefully through left nostril. Immediately close the left nostril and forcefully exhale through right nostril. Then inhale through right nostril and closing it, exhale through the left, very forcefully. This make one round.. Repeat at least 10-15 rounds. This clears all the arteries, veins, nerves and various subtle energy channels in the body. Regular practice can cure most diseases.

Bhramari

In this pranayama the sound of a bee is produced in the nose. Inhale breath, close your mouth, and exhale slowly through both nostrils, creating the sound mmmmmm…. (this is the sound of a female bee). Try to make the exhalation as long and as smooth as possible. Then try to inhale through both nostrils creating the same mmmmmmmm sound. This time the sound is different - it is the sound of a male bee. Inhale and exhale continuously and slowly producing this beautiful soothing sound. Keep your mind totally focused on this sound.

After getting the sound correct, do this pranayama by keeping your ears closed with your thumbs and eyes covered by slightly pressing with other fingers. This is sure remedy for insomnia, hypertension and blood pressure. If this pranayama is done with Yoni Mudra, mental powers are awakened, and ultimately the real AUM sound is heard.

Kumbhaka Pranayama

In pranayama, pooraka means inhalation, kumbhaka means retention and rechaka is exhalation. All pranayama involving retention (kumbhaka) should be practised carefully, gradually and under proper guidance, except 10-10-10 pranayama which can be practised any time. Kumbhaka pranayama is better done with Tribandha.

TRI-BANDHA

Bandha is the art of controlling air-circulation in the body at specific locations. Pranayam becomes very effective if practiced with bandhas. In Jalandhara Bandha, the chin is pressed to the chest, so that air cannot escape through the throat. In Uddiyana Bandha, the abdomen is contracted and navel is pressed inward, so that air-pressure from the bowels cannot move into thoracic cavity. In Moola Bandha, the muscles of anus sphincter, urethra and perineum are contracted, so that air cannot escape downward. When all these three bandhas are done together, they are known as Tribandha.

Nadi Shodhan

The procedure is same as in Anuloma-Viloma. But you should do it now very slowly. After inhaling through left nostril, practice Tribandha, and hold your breath as long as comfortable. When you feel like breathing out, release the tribandha, and exhale through the right nostril. Then immediately inhale through right nostril and again do tribandha, retaining your breath. Then exhale through left nostril after releasing the tribandha. Do it through left and right nostrils, alternatively. Do it as slowly and smoothly as possible, without creating any sound. When you do it perfectly, a person sitting next you should not be able to hear the sound of your breath. This requires practice. Initially do 3 rounds. Gradually increase to 5-10 minutes.

A regular practitioner of this pranayama shall never have any disease. Almost any disease can also be cured by correct practice of this pranayama. Mind becomes absolutely one pointed. With long practice many yogic powers are obtained.

People suffering from sinusitis, cold, migraine etc may experience slight headache during initial practice of nadi shodhan and anuloma-viloma. But they should not give up. After a few weeks' practice the headache will go, and will never come back !

1-2-1 Ratio

Inhale, retain and exhale through left and right nostrils alternately (as in anuloma-viloma), keeping the ratio of pooraka-kumbhaka-rechaka to 1:2:1. For example, you may inhale 5 seconds, retain 10 seconds and exhale over 5 seconds.

1-4-2 Ratio

After doing pooraka, kumbhaka and rechaka in 1-2-1 ratio for a few weeks, gradually increase the period of kumbaka and rechaka - i.e. make it 1-4-2, which is the ideal ratio for pranayama for the highest benefits. For example you can inhale through left nostril for 5 seconds, retain for 20 seconds, and then exhale slowly in 10 seconds. Then inhale 5 seconds through right nostril, retain 20 seconds and exhale over 10 seconds, and likewise. Do not hurry in pranayama. Do gradually, with faith and cheerfulness. There shall be untold benefits.

MUDRAS

Mudras are different postures made with fingers & body-parts, which help channelise energy to particular locations in the body. Different fingers represent different chakras in the body and different sense-organs :- (i) Thumb (Manipura) - for agni or gastric fire / eye-sight (ii) First finger (Anahata) - for vayu or air-pressure / touch (iii) Middle finger (Vishuddha) - for akasha or ether / hearing (iv) Ring finger (Muladhara) - for prithvi or solids / sense of smell & (v) Little finger (Svadhisthana) - for apa or liquids / sense of taste. By locking fingers in specific manner different subtle principles can be activated.

Jnana Mudra :- Press the tip of the index finger to the tip of the thumb in both hands. Keep the other three fingers absolutely straight. This mudra makes the mind one-pointed, by calming vata & pitta tendencies. Highly beneficial when done in padmasana or siddhasana

Agni Mudra :- (also Prana Mudra) Press the tips of little finger and ring finger to the tip of thumb in both hands. The middle two fingers should be straight. Beneficial for eye-sight.

Apana Mudra :- Press the tips of middle and ring fingers with the tip of thumb. Helps cure constipation and piles, and regulates diabetes. Removes gas from stomach.

Vayu Mudra :- Press the index finger with the base of the thumb. Helps in rheumatism, arthiritis, paralysis, spondylitis and nervous disorders.

Soorya Mudra :- Bend the ring finger and press it with thumb. It activates thyroid gland, reduces cholesterol, improves digestion and reduces anxiety.

Linga Mudra :- Clasp all fingers in both hands around each other, except the left thumb, which should be straight. This creates body heat, which melts fat, and reduces weight.

Viparita Karani Mudra :- Lying on the back, put your palms under the buttocks and raise your lower body from the ground. Your feet should be in the air and back raised from the ground at an angle of 45 degree. Support your hips on your palms and elbows. Stay thus as long as possible. This mudra brings youthfulness by rejuvenating thyroid glands and activating gastric juices & other hormones.

Yoni Mudra :- Close ears with thumbs, eyes with first fingers, press sides of nostrils with middle fingers and upper & lower lips with last two fingers. Concentrate at the centre of the two eye-brows. (correct practice can give you the direct perception of the subtle body)

Khechari Mudra :- Raise your tongue inside the mouth to the palate. Then turn it backward. Try to push the tongue into the upper throat cavity as far as possible. After long practice the tongue reaches a point where a sweetish taste and heavenly joy is experienced. A regular practitioner does not succumb to any disease, and conquers hunger and thirst. It brings absolute calmness to the mind. (this should be practised under the guidance of an adept).

Pratyahara :- Retiring from Sense Organs

Breath Watching (HamSa) :- Pratyahara is the art of consciously detaching the mind from the body, so that the physical body and sense organs get complete rest, and the mind becomes aware of higher faculties. The easiest method of Pratyahara is watching the breath. Sit comfortably, and keenly watch your breath, as it goes in and out. While you inhale, slowly chant "HAM", mentally. And when you exhale, slowly chant "SAH", mentally. Do not take breath forcibly. After you exhale, wait till your body feels like taking a breath. And after inhaling, patiently wait till your lungs feel like expelling the air. Feel that it is your body which is breathing, and not you – You are only a silent watcher. The minds of ordinary people are so restless that they find it difficult to do it for even one minute. Mind tends to drift into useless thoughts, and forgets to watch the breath by counting Ham-Sa. Five minutes of correct Ham-sa is a great achievement.

Dharana :- The Art of Concentration

Trataka :- Dharana is the ability to focus the attention on any single external object or idea. The easiest method of concentration is practicing looking at a fine black dot. Draw a small black dot on the wall at your eye-level, six feet away, and sit comfortably watching it intently without blinking. When your eyes get tired, cover them with your palms till they are relaxed. Then continue looking at the dot. Trataka can also be done by looking at a candle light inside a dark room. Do at least for five minutes.

Surya Trataka : Gazing at the early morning sun can be a powerful tonic for body and mind. it should be done during the first 30-45 minutes of sunrise, when the colour of sun is either pink or reddish orange. (NEVER look at the sun when its colour is yellow or white – it can permanently damage the eyes !) Look at the sun without blinking the eyelids. Gaze for 10-15 seconds on the first day. Increase by five seconds everyday till you can do it for 5 to 10 minutes non-stop. When you feel like blinking, close your eyes and concentrate on the after-image of the sun inside your forehead till the image vanishes. This exercise will give you tremendous energy which will last for the entire day. More benefits occur if you stand bare-foot on grass while doing surya-trataka.

Bhrumadhya Drishti : Focusing the attention at the centre between the two eye-brows is the most powerful technique of concentration, which directly activates the Pituitary and Pineal Gland (said to be the seat of consciousness).

Dhyana :- Meditation on Inner Self

Dhyana is a special form of dharana, in which the object of concentration is shifted from external to the internal. Mediation occurs automatically after prolonged periods of concentration. When the mind becomes sufficiently interiorised, it becomes aware of the subtle energy-fields in the body, which are primarily perceived as various lights and sounds.

Perceiving Subtle Sounds :- While practising Yoni Mudra or Bhramari Mudra, various humming sounds are heard in the inner ear. By concentrating on these sounds, gradually soothing sublime sounds can be perceived. As consciousness ascends from lower chakras to higher ones, the pitch of the sound changes from lower to higher vibration. A deeply meditating yogi can perceive the sounds of flute, veena, temple-bells, drums, conch and finally the sound of distant thunder.

Perceiving Inner Light :- When the mind is focused on the subtle sounds, with eyes closed, certain lights can be perceived inside the forehead. Initially they appear as vague geometric shapes, and tend to flicker and disappear. With practice and patience they take a definite shape and colour. As the consciousness rises from the lower regions of the spine to higher realms, the colour of the inner light changes from red (low frequency) through green (mediium frequency) to blue-violet (high frequency). Chakras become visible - muladhara has a red hue, while anahata is greenish blue. When the mind becomes supremely concentrated, a deep blue spherical field can be perceived in the centre of the forehead, with a brilliant white dot pulsating in the centre. This is variously known as "spiritual eye" or "third eye". Focusing the attention on this inner eye brings one to the gateway of supreme joy and self-mastery.

Samadhi :- Complete Absorption in Bliss

Samadhi is the ultimate goal of Yoga - when body consciousness disappears, breath stops automatically, and there is complete absorption in indescribable inner bliss. Samadhi can occur automatically after long periods of meditation and spiritual practices, but normally it is extremely difficult to attain without the direct help of a spiritual adept or guru. Initially the state of samadhi lasts for a few seconds, and gradually with practice longer periods of samadhi can be attained.

(Prepared by Dr Tapan Kumar Pradhan, MoF, ZTC)

SELECT ASANAS & MUDRAS

Vajrasana