Yoga for the family

I II

I

-- --

,_ .. ___

I ABOUT THE AUTHOR ROMA BLAIR was born in N.S.W. and started modelling at 12. After an early marriage she moved to Java, where she was interned in a prisoner of war camp for three and a half years. Her son was born in the camp--and she was out working in the fields two days later! She first became interested in yoga when she watched another prisoner practising the poses daily. After the war she moved to South Africa, where she became a leading model and took up the study of yoga, becoming the disciple of Gura Swami Yogeswarananda. Yoga Gove her back her good hea'ITFi;' and the P.O.W. camp became , mething of the past. Now a grandmother, she has branches oi' the Roma Blair Yoga Club in South Africa and all over Australia, where she has been teaching for the past 11 years.

I

I I I I

I

I I PUBLISHER'S NOTE: Since going to press, word has been received from India that at the International Yoga Conv e ntion currently be ing he ld at Monghyr, North East India, Miss Roma Blair has been awarded the title of Swami . In future she will officially be known as Swami Nirmalanda.

l

I

I

I I

I I I I I

I I I I II.

--

•

YOGA for the

FAMILY • BY

ROMA

BLAIR

C:.,.~· ,.

fir,WALTEft BEPIIIBHANOftA JAYASt~r.~• ,. L I.

$. (

N. ( U. S, £, j

t"IE01CAL CENTRE LTD.

PUBLISHED BY

UNIMEX MARKETING COMPANY PTY. LTD. SYDNEY, AUSTRALIA.

Registered

in Australia

©

for transmission

World

Copyright

by post as a book.

1966.

1

1

f

Wholly

set up and pr inted in Australia

by

AMBASSADOR PRESS PTY. LIMITED, GRANVILLE, N.S.W. AUSTRALIA.

I I I

I

This book is Dedicated to my ~ ra Swami Yogeswarananda

How

to use this book

You are instructed in a simple step-by-step method throughout this ten-week plan.

The information here consists of refinements which will prove helpful for getting the most from your practice.

strain and weakness will not receive any serious attention. The movements of Yoga, however, are able to stimulate and relax every part of the body from toes to the deepest internal organs and glands.

It is essential that you practise according to the time advised for each exercise.

This is why 20 minutes of Yoga is worth hours of ordinary exercise.

It is best to do some of the exercises in the morning (a.m.) or at night (p.m.). It is not essential that you do them exactly as specified if your time or schedule does not permit; you may have to modify the program somewhat. However, try to follow the suggestions as closely as possible.

If you are ill or have a history of illness and you are in doubt as to how any of these postures apply to your personal condition, you must always consult your physician.

Show him the illustrations of this book. He is the only person qualified to tell you the kind of exercise you may undertake.

Carefully read the entire method first.

Study the illustrations, lay the book down near you where you may refer to it if necessary. Try the exercise, repeat the movements several times to make sure that you have learned the exercise correctly; when you understand how the technique is performed, proceed to the next exercise of that week.

My experience has been that physicians are generally eager to have their patients remain active, and the mildness of the Yoga movements makes them particularly advantageous for those who want to keep fit and trim without strain and using the least amount of energy.

Yoga is not "exercise" in the ordinary sense of the word with strain, exertion, many repetitions and quick movements. In Yoga we conserve our energy. We should never experience any strain. We do almost everything in slow motion. There is nothing scientific about ordinary exercising. Only certain parts of the body are exercised in a "hit and miss" fashion. Some muscles will be used, but most "key" areas of tension,

By following the simple instructions as presented to you in this book, you will experience wonderful results in a short period of time. After a few weeks of practice, you will come to realise that you are engaged in the most complete, wellthought-out system of physical health that has ever been devised, and the way you are going to look and feel will be the proof.

MOTHER NIRMALA Roma Blair.

~

1 I

t

I I

I

I

,, YOGA

I

II

-II II

• -II II

., ,.J. I

is fundamental Modern science has by its breath-taking achievements surpassed the magic and marvels attributed to legendary Yogis. This is good. For miracle: mongering is part of the baser, sensation-seeking nature of the human personality and has very little to do with the true spirit of Yoga.

It is true that when the physical, vital and mental personality of man is purified and refined, hidden powers are released. But one wonders if reading others' thoughts, seeing objects that are far away, smelling sweetmeats being prepared in a kitchen five miles away, are blessings or curses.

I have seen several people, obsessed by these phenomena, "losing their head", blaming Yoga for it!

Yet Yoga can perform the greatest miracle of all, a miracle which neither science nor magic can perform-and that is to make a human being of man!

Man has endeavoured to excel the birds by flyin-; the fish by swimming and diving in the deep sea, and has, with technological know-how, acquired many faculties natural to animals, but has neglected the art of being human. Scientists tell us that man is distinguished from animals by his highly developed and complex brain. This claim to superiority is valid only if this highly developed and complex brain is functioning as such. The same scientist, however, admits that it does not: there arc large "silent'' areas in our brain. They are silent, not because God made them so, but because we have neglected their use.

Not only this. The two vital endocrine glands, the pineal and the pituitary, are embedded in the brain.

Medical science politely ignores the former ("it has no known function, but occultists believe that it is the atrophied th ird eye") but accords the status of a deity to the latter ("the pituitary is the conductor of the hormonal orchestra").

The brain is truly the abode of God in the microcosm: else, why are the sides of the face called "temples"~ They who believe that the pineal gland is the third eye misinterpret its nature, function and animation grossly. They believe that its animation enables the wearer of this third eye to see all sorts of auras and visions and

to Human

Life!

what-not, and they even believe that it is possible to bore a hole into the skull and revive this gland!

In Sanskrit, "the third eye" is known as Divya Chakshu (Divine Eye) or Jnana Chakshu {Eye of Wisdom). With its help man is able to experience the Divine Omnipresence; with its help man is able to live wisely! This eye is within the brain or the inner temple: hence the knowledge it perceives pertains to the Inner Self and not outer phenomena.

It is related to wisdom and not to hair-raising miracles. It enables man to see what is going on in his own brain!-which is the greatest miracleand to control his thoughts and feelings.

This then is the real end and aim of Yoga, to bestow on the practitioner Self-realisation, or Selfawareness. In the final stages this means realisation of the Godhead within. There are a number of preliminary stages involving the physical, vital and mental aspects of one's personality.

The Yoga Asanas work wonders on these three planes. The favourite Asana of the Yogi is the headstand or the Sirasasancr, through which he directs all his attention and energy to the Head or the Temple of God in the microcosm. The natural gravitational force of the earth makes it rather difficult for a great quantity of blood (and thus nourishment ) to reach the brain: in the headstand, the Yogi utilises this very force and converts an obstacle into an aid. Perhaps there is a symbolic value in the headstand, too: unless man is able to perceive the world right side up and also upside down he will not enjoy an integral vision and will not possess true wisdom. Gradually the silent areas of the brain come to life, the pineal and the r,ituitary glands are revived: that eyesight and mem0ry arc improved and other benefits accrue from this posture is of secondary value.

The Yoga Asanas are meant to be performed gracefully, without the least tension, and with an internal awareness of what goes on within the body. That the Yogi acquires control over the involuntary functions of the vital organs may be a slight exaggeration: and, as we have already seen, such a control is

unnecessary for the ultimate goal the Yogi sets before himself, viz., Self-realisation.

But the Yogi certainly has full awareness of the functions of his own body.

Step by step, Yoga leads the practitioner to the awareness of the vital principle that enables the physical organism to live and which links the living body with the thinking brain. This vital principle or Prana is the vital link between physiology and psychology and only its understanding and intelligent control can bring about proper handling of psychosomatic disorders. When Prana, which throbs in every cell of our being and whose vibratory flow appears as the nerves, the blood vessels and the lymphatic system, is duly harmonised, life is alive in the body, the body functions efficiently, and life moving through the cells of the brain or the latent thought-impressions in the mind lends power to thought.

It is Prana alone that moves the body and the mind and it is through the harmonisation of the Prana alone that the Yogi can promote the health of the body and ensure the control of the mind, which are pivotal to the practice of the inner aspects of Yoga.

The Yogi does not value either the health of the body or the peace of mind for themselves but as. essential means to an end, viz., transcendence of body and mind! A sick body demands all one's attention to itself; it is difficult to forget it and transcend it. A disturbed mind is an effective barrier to Self-realisation. When the body is healthy and when it functions harmoniously, he can forget it; when the mind is peaceful and tranquil, he can see through it and transcend it.

What disturbs the peacefulness of the mind? In one word, Desire. This is the conclusion arrived at by all the great ones of the world, the prophets of al I the major religions. Desire itself is born of ignorance; desire is ignorance. In the darkness of ignorance, man disconnects himself from the Cosmic Being and foolishly identifies himself (or his Self) with the body, which is a composition of the five elements (earth, water, fire, air and space} and the mind, which is but a shadow play. Ignorance-based desire regards some experiences of this individual as plea¡sant and others as unpleasant; the individual longs for the repetition of the pleasant and the avoidance of the unpleasant. These twin forces of attraction and repulsion, desire and aversion, likes and dislikes, constitute the world, said my Master Swami Siva-

nanda: remove these two, the world stands transformed instantly.

But these factors are so deep-rooted, for the individual brings them forward within him birth after birth, that it demands superhuman dehypnotisation to get rid of them. The ego-principle will not do to counteract the ego-principle.

Hence the Yogi seeks the help of the "special Purusha" {the Ego, with a capital E), the substratum for the human personality, which is free from limitations and ignorance but which is Personal enough to intervene and redeem the human soul, a sort of Personal Christ, as the Indwelling Divine Presence. When the seeker surrenders himself to this Divine Presence and at the same time, through the practice of the various psychophysical exercises of Yoga, quells the rebellious spirit of the personality which endeavours to make a farce of this self-surrender, and when thus all personal selfish desires are effaced and the mind is rendered tranqui I, the inner light shines without distortion.

The Self is revealed as unconditioned and unmodified Being, never affected by the states through which the body and the mind pass, by sin and suffering.

I have touched upon the psycho-spiritual aspects of Yoga, instead of confining myself purely to the Yoga Asanas or the physical postures of Yoga, in order to show that whereas the Yoga Asanas are vital they are not an end in themselves. Properly practised and with the right attitude they should lead the practitioner on to meditation and Selfrea Iisa tion.

That has been the teaching of my master Swami Sivananda. That is what Swami Yogeswarananda (Y-:>giraj Manie Finger) teaches his students. And that is what his worthy disciple Nirmala {Roma Blair) endeavours to teach students in Australia. I am with Swami Yogeswarananda in his view that the progress from the physical to the spiritual should be of the student's own choice in his own good time, and not be the result of the teacher's dictation. The time does come in the life of all practitioners of Yoga!

May God bless you all! May God bless Yogiraj Swami Yogeswarananda!

May God bless Sri Nirmala (Roma Blair) with health, long life, peace, prosperity and spiritual enlightenment!

SWAMI VENKATESANANDA. Mauritius, 25th May, 1966.

i ~

1

1 ~ ~

I 1 t

I

t

-I

LAVA

By

Ill

-II II

••

•i r •

YOGA

SWAMI YOGESWARANANDA

Introductio n

Control of the Goal of methods of of the most

mind is essential for the attainment of life, viz., God-realisation. Of the various controlling the mind, Hatha Yoga is one effective.

Bhagavan Krishna says in the Gita: "Having filled the whole Universe by just a little part of myself, I remain as the inexhaustible fountain source", i.e. a little part of God's power has manifested as the whole Universe and maintains the whole Universe and the balance of the power of God is there to be used when He wills. In the same way, the Yogi believes that the power (Prana) which has been deposited in the individual composes and activates the body but is not exhausted by the various functions of our body. The bala·nce or residual power, which constitutes the major portion of the power in the individual, lies dormant and unused. To this residual power the Yogi gives the name "Kundalini Shakti". Just as the mind has its seat in the brain, this power has its seat in the Muladhara Chakra at the base of the spine. By this we mean at a corresponding point in the physical body, as all the centres or chakras are in the subtle body.

Here is a simple illustration: A son comes home feeling very tired and does not want to do anything but go to sleep, His father asks for a glass of water but the son feels too ti red to oblige. The son goes to his bed and finds a big snake where his pillow ought to be. You know what he will do: he will run ten miles before looking back. That means he was not really so tired as he imagined himself to be, and yet he was not bluffing the father either. He actually and literally felt like a dead man but something was able to release some pa·rt of the reserve power in him. This type of experience happens to all of us in daily life, causing the Kundalini Shakti

to be occasionally and involuntarily relea·sed. If you carefully watch you will notice that this release of the reserve power always involves the back, an electric shock trilling along the spine.

Instead of waiting for the Kundalini Shakti to be accidentally released, the Yogi wants to make conscious use of it for eventually attaining spiritual realisation. It is awakened with the aid of heat or power which is generated at the solar plexus, by Hatha Yoga.

Prana or the life force has two poles - the positive or solar energy, Prana, and the negative or lunar force, Apana. Roughly, Prana moves in the upper part of the body and Apana in the lower. With the aid of Pranayama (breath control) the positive force is pushed down and the negative force is pulled up so that the two forces unite at the solar plexus. The principle is that heat is produced when the positive a·nd the negative are brought together-as in electricity. "Ha" stands for the positive and "Tha" stands for the negative aspects of this Prana: Hatha symbolises their union.

The heat is then directed to the reservoir of power at the base of the spine to rouse the latent Kunda Iini Shakti.

The awakened Shakti is let up through five psychic centres, called chakras, along a psychic channel corresponding to the spinal cord. These centres roughly correspond to certain plexuses in the physical body and represent the elements. As the KundaIini Shakti is led from centre to centre, each one is visualised and concentrated on. When the Shakti reaches the centre at the crown of the head, the power which has been gathered up and raised to the consciousness-centre is reabsorbed into Consciousness (hence the title Laya Yoga the Yoga of Absorption) and meditation ensues.

If you carefully study and practise this technique, you will soon realise that it is natura l and full of commonsense and that if it looks strange it is only because it is forgotten. The on ly myste ry is: How d id this science ever become a mystery?

LAYA YOGA The Orde r of Practic e: 1 . Prayers.

2.

Purificatory

Breath ing Exercise.

3 . Agn isara.

4.

Bhast rika.

5.

Seeta li.

6.

Pranayama.

7.

Khechari Mudra .

8 . Laya Yoga-Chakra-meditation Yon i Mud ra.

9.

with

Med itation.

1.

PRAYERS.

Meditate on the Guru and ask fo r his blessing on the Yoga practice.

Chant your own prayers or hymns. The morning Prayer, Prayer to the Guru and the Peace Praye r may be used.

~

2 . PURIFIC ATORY BREATHING EX ERCISE.

1

This is the myst ic way of bu rning sin and negativity and acquiring a Divine Body. The pract ice is intended to purify the subtle body and to tune it with the Divine in order to commune with God. It is the Yogi's conv iction that ma n should become divine in order to co-ming le with the Divine Conscious ness. The effectiveness of this exercise depends upon the intensity of visualisatio n of the inner pro cess which consists of:

A.

Drying up of the "man of sin", the sinf ul or impure pa rt of our own pe rsonality.

B.

Burn ing the "man of sin".

C-E. Who lesale rejuvenation or recreation of a divine body, with wh ich to prac tise Yoga.

i

t

t

10 . Hea ling Prayer.

PRELIMINARIES :

Not e :

(a} The best time for this practice is ear ly morning, between 4 and 6 a.m . You can also prac tise in the eve ni ng. (b) Do not pract ise un til two hours after a mea l.

Do not eat for ha lf an hour a-fter the prac tice. (cl A bath or a good wash must precede it. (d) It is good to do the Yoga Asanas (at least the Sirasasana or headstand) before the pract ice.

Be seated in a comfortab le post ure. Breathe stea dily.

With closed eyes, visualise that the sou l locate d in the heart is withdrawn to the top of the head. Also, that all the evil tendencies in the hea rt ha ve assumed the form of a da¡rk and sinful man who is crouching in the left side of the abdo men.

Use the right thumb to close or to open the rig ht nostril , the right ring and little fingers to do so with the left nostril. Now you are ready.

A.

(el A few rounds of simp le Pranayama will also he lp.

Preliminaries : (a) Sit facing eas t or north, with a symbo l of God and a lighted lamp or cand le at eye level. (b} The who le ser ies can be done sitting in the lotus or the perfect posture, or any comfortable and firm posture . (cl Always keep the spine e rect.

B.

Breathe in thro ugh the left nostri l. Hold the breath. At the same time, mentally re pea t the syllable YAM (Mant ra for a'ir) and feel that th e dark man of sin is bei ng dried up by the wind generated by the Man t ra. Breat he out repeat ing the same Mantra, through the right nostril.

Breathe in through the right nostri l in the sam e way, re peating the syllable RAM, which is the word-symbo l fo r fire. Hold the breath . Feel tha t the fire genera ted by the Mantra burns up the dark man of sin. Breathe out through the lef t nost ril, repeat ing the Man tr a.

'I

1

I I t

C.

I I I I

D.

E.

•I I I

Breathe in again th,ough the left nostril, meditate on the moon as being seated at the left nostril. Repeat the Mantra for Moon THAM (to rhyme with rum, and the TH is a hard T, harder than in tell and not the soft sound in "the").

Visualise that the moonrays full of a cool shower of nectar· are filling you with new life-force. Beathe out through the right nostril, still repeating the Mantra.

Breathe in through the right nostril, repeating the Mantra- VAM and feel that this Mantra symbolising water provides the fluid for this new divine body, and cleanses all the Pranic channels.

Hold the breath and breathe out through the left nostril, repeating the same Mantra.

Breathe in through the left, repeating the Mantra LAM, and feel that its power confers solidity upon the new divine body, as it is the Mantra for Earth Hold and breathe out.

Breathing gently through both nostrils, repeat the holy Mantra SOHAM-"so" with the inhalation and "ham" (pronounced as the English "hum") with the exhalation. Visualise the soul descending into the heart, from the top of the head, to occupy this new divine body-pure and holy. This can be continued for a few minutes.

3. AGHISARA.

Draw the abdomen in quickly and immediately relax.

It is just a fanlike movement of the abdomen, back and forth. You can do this well only if you are completely relaxed, though, with a little persistent effort, this exercise itself will help you relax. hard and fast rule regarding breathing. on breathing normally or you can exhale Start with 20 movements.

Gradually number.

:

Ten such expulsions should be sufficient to start with. Then, breathe out completely. Follow this by a complete inhalation. Use the chin-lock and hold the breath.

Hold the breath as long as you can. When you feel that the energy wants to escape through the lower apertures of the body, gently contract them and stop the energy-escape. Feel that the pranic energy is being united in the solar plexus. In due course, you will actually experience the Prana vibrating both in the solar plexus and the basal centre. Before you breathe out release the chin lock.

There is a tendency for the throat to become dry during some of these breathing exercises. Either suck a little butter or sip a little water.

There 1s a tendency on the part of some to draw the abdomen IN while breathing in and pushing it OUT during exhalation.

This must be carefully avoided.

(b) Second round: When you retain the breath in Bhastrika the second time, mentally repeat the Mantra HAMSAH and feel that the power is being led to the basal centre (the part of the body on which you are seated). Contract the perineum and push the energy hard down to the perineum.

In this we use the abdominal muscles as a blacksmith uses his bellows. Quick and powerful movements are involved in this.

(c) Third round: During the third round you can feel that the power generated at the solar plexus "strikes" the Kundalini Shakti in the basal centre. Mentally repeat the Mantra HUM (pronounced as whom) as the Prana strikes at the basal centre. It can also be done without Bhastrika by merely inhaling and ho lding the breath.

(HUM is the psychic protective shield It is a powerful Mantra which will protect you from a·II obstacles and distractions.)

When

You can do this three times as indicated above. Too

4 . BHASTRIKA. (The bellows.)

~

through the nose, that you do not breath out as one and quickly, the the breath effortspecial effort is

(a) First round: Concentrate on the solar plexus and feel the pranic energy being built up there.

(Fanning the fire within.)

Remain seated, with the hands on your knees.

There is no You may go and hold. increase the

powerfully expelled from the lungs 1n "one instalment" be sure merely breathe out, but throw the does while sneezing. Immediately abdominal muscles are relaxed and lessly flows into the lungs. No needed here.

the "stomach"

is pulled in, the breath

is

many expulsions will the following exercises, you arc becoming lazy the Bhastrika to "build

make you giddy. During too, whenever you feel that and lethargic, you can use up" power.

S. SEETALI. (The cooling breath.)

Bha'Strika heats up the whole system. When this is followed by the Seetali, the excess of heat is taken away and only the power is left.

Open your mouth and protrude the tongue just a little. Roll it into a kind of tube. Breathe in through this tube. You will feel that your whole inside is being cooled. A cool current passes into you through this tongue tube and cools your body.

Hold the breath for a few seconds and then breathe out through the nose.

This can be done after each Bhastrika.

6 . PRANAYAMA. Sit in Padma Asana or Siddha Asana. Use your right thumb to close the right nostril and the right ring and little fingers to close the left nostril. First breathe ou t either through both the nostrils or through the right nostril alone. (a) Simple Pranayama : Breathe in through the left nostril. Hold. Breath out th rough the right.

Breathe in through the right. Hold. Breathe out through the left. This is one round. Mentally repeat your lshta Mantra-the one which the student has received from his Guru, which should always be repeated throughout the day .

After some practice, try to establish the ralto 1 : 4 : 2. Do this about five or ten rounds. Con centrate on the Muladhara · Chakra. (b) Advanced Pranayama with Mula Bandha : Continue the above. With the inhalation contract the rectum and the perineum and "pull" them up, feeling that the energy in this region is "flowing" upwards. While retaining the breath , use the same technique and pull the energy up.

If you are able to hold the breath for a long period and you are unable to hold the Mula Bandha· (recta l uplift) for that period, you can "contract and relax" several times during the retention of breath. During exhalation, relax the Mula Banda.

(This is a very important exercise for awakening the Kundalini Shakti. It will also enable you to sublimate the sex-energy.)

You can do th,s Pranayama about ten rounds in all.

Throughout the exercise , keep repeating the lshta Mantra.

7.

KECHARI MUDRA. (Meditation tube.)

on the spinal

The visualisation is most importan t here. With closed eyes visualise a radiant channel in the shape of a walking stick, one end between the eyebrows and the other at the base of the spine the perineum. From the centre of the eyebrows the handle of the walking stick goes right back to the medulla, down the spine till you reach the perineum.

Visualise th is very clearly. (a) Open your mout h just a little to let the tongue roll back a little and close the posterior nasal openings. Even an unsuccessful attempt to do this will ensure an internal "widening" of the throat. Visualise a hollow tube running along the centre of the spine, connecting the centre of the eyebrows with the basal centre. (Muladhara Chakra.) (b) Breathe in through the open mou th. Feel a cool current pass down the tube to the Muladhara Chakra. As you breathe in you will make the sound AAAAHHHH with the lower part of the expanded throat. Mentally repeat the Mantra SOHAM . (c) Hold the breath for a few seconds, concentr ating on the Muladhara and repeating the lshta Mantra mentally. (d) Return the tongue to the normal position whilst maintaining the expanded throat posi tion .

Breathe out feeling that hot air rises from the Mula·dhara and goes right up the tube and comes out through the top part of the expanded throat, with the sound EEEEEEE. Repeat the Mantra HAMSAH mentally.

Practise this six times and then gradually increase the number to 16.

There are two schools, one that teaches the above technique and the other teaches that with the breathing in the current should be raised up, and with the breathing out it should be brought down.

(f

~

{f

1

t

J

1

I

••

-ill

••

• • • • •

We prefer reasons:

the technique

described

here for two

smoky hexagon (two interlaced triangles) which is the symbol of the air element.

(a) The inhaled breath goes down the chest and visualisation of the current going down is easy a·nd natural, and

E. Vishuddha Chakra at the throat (behind the Adam's apple). Mantra-OM HAM. Meditate on the white circle-the symbol of the ether element.

(b) The consciousness in the h_ead plunges down to strike the Shakti awake and without dwelling long in the lower chakras (which, so have our Masters warned us, might result in the stimulation of animal instincts) returns to the head.

Kundalini is the Serpent Fire and it is but proper that the cool breath flows down to be "heated up" there and flow out as hot breath.

8.

LAYA YOGA. (Chakra-meditation with Mudra.)

Practise Yoni Mudra: Block the ears with thumbs, close the eyes with the index fingers, nose with the middle fingers, the upper lip the ring fingers, and the lower lip with the fingers. Lift the middle fingers a· little when want to breathe in and out.

Yoni the the with little you

A. Concentrate on the Muladhara Chakra (at the perineum ). Repeat the Mantra OM LAM.* Meditate on the yellow square-the symbol of the ea·rth element. Practise Mula Bandha (rectal uplift). Feel that the Kundalini Shakti is moving upwards to the next centre. As it travels up, repeat the Mantra HAMSAH.

B. Next, concentrate on the Svhadisthana Chakra, at the tip of the spine in the region of the prostate or uterus. Repeat the Mantra OM VAM. Meditate on the white crescent moon (the symbol of the water element). Again practise Mula Bandha. Feel that the Kundalini Shakti is moving upwards to the next centre. As it travels up, repeat the Mantra HAMSAH. In the same way, take the Shakti to-C. Manipura Chakra, behind the navel region.

Mantra-OM RAM. Meditate on the red triangle-symbol of the fire element.

D. Anahata Chakra, behind the heart region.

Mantra-OM YAM. Meditation is on the • LAM, VAM, RAM, YAM, HAM-all these are pronounced rhyme with the English word "hum".

to

All these are to be visualised within the " hollow tube".

F. Ajna· Chakra between the eyebrows. MantraOM. From here, visualise the Shakti ascending up to the Shasrara at the crown of the head and enjoying blissful union with the Lord.

You can do one "retention of breath" in the Yoni Mudra position for each Chakra meditation.

Retain the concentration at the Ajna Cha'kra for a little while. During this time you may let go the Yoni Mudra and let your hands rest on your lap.

Then with the Yoni Mudra continue the Chakra meditation in the reverse order. The technique is the same as for the a·scent of the Kundalini Shakti, except that as the Shakti moves from one Chakra to the one lower down; the Mantra used is SOHAM. During the meditation on the Ajna Chakra feel that Kundalini derives immense Power, Pea·ce and Bliss from the union with the Lord. As the Shakti descends into the various Chakras, feel that this power is being distr ibu ted at those centres. (Incidentally, this meditation can revivify the entire nervous system and the body.)

9.

MEDITATION.

Conclude with a period of meditation at the Ajna Chakra or the Anahata Chakra.-See "How to Meditate".

10. HEALING PRAYER.

Always pray and radiate healing rays to all those in need before rising from the meditation seat. This is a great service to humanity.

MEDITATION ON THE CHAKRAS Ea·ch Chakra has the following characteristics: a certain number of petals, colour scheme, a geometrical symbol, a phonetic symbol, association with

an element, powe r.

an animal, a deity and a goddess of

The practitioner can devote a considerable time to ea ch chakra, visualising in it the lotus with the appropriate number of petals, the pericarp with the geometrical symbol in it, "riding" on the particular animal, the deity and the goddess associated with Him and the phonetic symbol and the element it represents.

Or, he can while doing the various them, and factor.

take the above factors one by one and the Yoni Mudra visualise that factor in chakras without tarrying at any one of return to the Muladhara for the next

Such med itation will vitalise the centres and, according to the Adhyatmaviveka, enable the practitioner to eradicate the vices associated with each centre and cultivate the correspond ing virtues.

The physical benefits are incalculable. as each centre is touched by the vital force, all the irregula rities connected with it disappear and the practitioner enjoys excellent health and peace of mind A SIMPLE V IEW OF THE CH AK RAS MULADHARA

l.

It is situated at the base of the spinal column, at the psychic counterpart

of the perineum .

2.

On its FOUR red petals are the letters vam, sam, sham, sam of the Sanskrit alphabet.

3.

In the centre of the lotus is a yellow square which represents the earth-clement.

4.

At the centre of this square is the Seed- Mantra for earth LAM, riding the elephant (the elephant 1s strong and firm and so is the ea rth); LAM is the equivalent of the vibration produced by the earth-clement and is perhaps the origin of the word "land", too .

5.

The God who presides over this centre is the Creator Brahma and the Goddess Dakin,.

6.

Right in the middle of this lotus is a red triangle with its apex downwards, enclosing the linga, around which the Kundalini is coiled three and a half times , blocking the opening of the

sushumna (the psychic channel through which the awakened shakti passes upward) with its mouth.

7.

It roughly corresponds to the sacrococcygeal plexus. It is a centre of extreme pleasurable sensation

l.

It is situated at the base of the male genitals at the psychic centre roughly corresponding to the prostate or uterus.

SVADH I ST HAN A

2.

On its six vermilion petals are the letters bum, bhum, ram and lam of the Sanskrit alp habet.

3. In the centre is a white crescent moon, related to the Water-element.

4. In the centre of the lotus 1s the Seed-Mantra YAM riding a crocodile {an aquatic creature which is also assoc iated with Cupidl - VAM is obviously the vibratory note of the element WATER (note the phonetic similarity). VAM also symbo lises the nectar of immo rtality and its association with genitals is significant 5. The God who presides over this centre is Vishnu; and the Goddess is Rakini.

6. The qualities associated with this centre are: crcdu lity, suspicio n, disdain, delusion or disinclination, false knowledge, pitilessness which can be removed by purifying this centre.

7. This centre is associated with the sacral plexus, with sexual functions and also excretary activities generally. Its vitalisation can therefore correct any irregularities in this sphere.

1

'1

~

t

1

MANIPUR A

1. It is situated

within the spinal column at the level of the navel.

2. On its TEN blue peta ls are the Sanskrit letters dam, dham, nam, tam, tham, dam, dham, nam, pam and pham.

3. In the centre of the lotus is a RED trianglethe symbol of FIRE element 4. The Seed-Mantra RAM (the fire is red and hence the phonetic similarity of red with its mystic equivalent Ram) rides a ram 5. The God who presides over this centre is Maharudra and the Goddess is Lakini.

t

l

I I I I I:

6.

The qualities associated with this centre a¡re: shame, treachery, jealousy, desire, sleepiness, sadness, worldliness, ignorance, aversion or distrust, fear . . al I of which can be controlled by proper concentration on this Chakra.

7. It corresponds to the lumbar plexus, and the solar plexus which is the junction of the right and left sympathetic nerves with the cerebrospinal axis. It is concerned with digestion (gastric fire) and assimilation. l.

2.

3.

4.

I I I I

7.

I:

l.

2.

I I

5.

6.

ANAHATA It is situated in the reg ion of the heart.

On its TWELVE golden petals are the twelve letters of the Sanskrit alphabet starting with kam.

In the centre is the smoky hexagon or two interlaced triangles (the Jewish Solomon's seal).

The Seed-Mantra is YAM (for air ... note the phonetic similarity) riding the swift-footed (fast as the wind) antelope. The relationship with air is obvious: the region of the lungs and the heart. Hence, this centre is also the abode of the primary Prana (life- force) and the Jiva (the living soul). The colour of the lotus is red . since it is obviously related to the heart.

The God who presides over this centre is Isa a¡nd the Goddess is Kakini.

The qualities associated with this Chakra are: hope, care or anxiety, endeavour, mineness resulting in attachment, arrogance or hypocrisy, sense of languor , egoism, discrimination, covetousness, duplicity, indecision, regret, and the evi Is of these can be eradicated and their corre sponding opposites cultivated by proper medita tion here.

This Centre corresponds to the cardiac plexus.

VISHUDDHA It is situated in the region of the throat.

On its SIXTEEN smoky purple petals are the vowels of the Sanskrit alphabet.

In the centre is a white circle (enclosed in a blue area within the lotus ), to symbolise space.

4. The Seed-Mantra is HAM (fo r ether or spacewhen you utter the Mantra HAM, the space in the throat expands considerably) riding on an

elephant (the symbol of stability, even as space is stable).

5.

The God is Ardhanareesvara (t he combined form of Siva and Shakti) and the Goddess is Sakini.

6.

It corresponds to the medulla which controls the activities of all the vital organs, particularly of respiration, as also the throat and the vocal organs.

1.

AJNA It is situated between the eyebrows.

2.

On its TWO white petals are the Sanskrit letters ham and ksham.

3.

In the centre of this all-white centre is the Holy word OM.

4.

This is the seat of the cognitive faculties and the senses in their subtle modality, and is therefore of supreme importance. It is through this centre that the Yogi receives divine commands (hence the name Ajna ).

5.

The God is Paramasiva Himself and the Goddess Hakini.

6.

This Centre corresponds to the cerebellum and is the seat of intelligence, the controller of all the functions of the body and the mind.

Between the Ajna and the Sahasrara (at the crown of the head-the psychic counterpart of the cerebral cortex)-is the seat of the causal body.

The Sahasrara is not a Chakra or a physic centre but the goal itself, with a thousand petals, i.e., all the Chakras are represented in it twenty times.

In th e mid-brain is a Soma Chakra, according to some authors which is re lated to the following qualities: mercy, gentleness , patience or composure, dispassion, constancy , prosperity (spiritual), cheerfulness , ecstasy, humility, meditativeness, quietude, gravity of demeanour, enterprise or effort, magnanimity and concentration. These qua lities can be cultivated by concentrating on the Ajna Chakra itself.

3.

HOW TO MEDITATE So many textbooks are available on meditation nowadays that I feel everyone has some idea of what it is all about. In brief, meditation is the most

lf wonderful adventure: "Discovery of s¡elf". Meditation can enable us to enjoy consciously the peace, happiness and revitalisation that we unconsciously have in sleep. Meditation can lift us above the cares and anxieties of our daily life, can enable us to overcome our moral weaknesses and evil habits and can thus transform our very life. By dispelling ignorance, meditation removes all our morbid and childish fears ard leads us to the Hall of Divine Light where we perceive our Self as the Immortal Essence of all Existence, where we realise that we are at once linked in a bond of Eternal Love with all creation. By enabling us to get in tune with this Cosmic Substratum and so with "others" meditation can give us supernatural powers, but unless they themselves become natural to us, of whose existence we are not conscious and which we shall not deliberate ly use, they should be shunned as distractions.

Let us get down to the practice. "An ounce of practice is better than tons of theory." The following simple procedure will in due course enable you to enjoy deep meditation: 1. Sit (preferably faci ng east-the sun rises in the east-or north-there is great power in the North Pole) with a symbol of God or a lighted lamp or candle, placed at eye-level.

The best posture is, of course, the lotus posture; if you cannot do th is, sit in any comfortable posture, with your body erect. The best time is from 4 to 6 a.m., but if this is not possible do this as soon as you wake up. It is good to have a quick bath; if this is not possible quickly {witho ut loss of the good morning hour ) have a quick wash of hands, feet and face.

2. Chant a few hymns or offer your own prayer (aud ibly) to the Lord. This is like switchi ng the radio on and tuning it . Raise the mind to a higher leve l. Imag ine you are in the Presence of God. This may appear to be self-hypnotism, but the resu lts are astounding .

3. Chant OM deeply, concentrating on the so lar plexus, fee ling that the sound vibrations arise from there. Feel that these sound vibrations travel upwards towards the crown of the head, through the vagus nerve. The y actually will.

When they reach the throat-region close your lips and continue OMMMMMMMMMMMM and let the sound "fade-out" at the crown of the head. Do this three or six times.

4.

If the OM-chanting has not succeeded in completely turning the mind inwards and specially if there is some external disturbing noise do this: Breathe deeply, but effortlessly. At the same time, close the glottis a little bit, so that the breath itself produces some sound. {It is not the vocal cords, but the glottis that helps to produce this sound.) Let this sound also fade away and not stop abruptly. You will find that your mind follows this sound and "goes inwards".

5.

Breathe slowly now. Watch the breath. Try to listen to it, without producing any sound even with the throat now.

6.

Repeat your Mantra (any name of God or sacred formula or OM) now; as you breathe in and out, without straining the breath. Associate the Mantra with the breath-this is the trick.

Repeat it once while you breathe out. If the Mantra is long, break it into two and repeat half while inhal ing and the other half while exhaling.

7.

Keep looking at the picture, symbol or the flame in front of you. (That is what you have been doing all the time, at least from step 4 above.) But transfer that symbol to within yourself. Feel that image is in your own heart .

"See" it there . Do not stare at the picture or flame in front; if you do, then your eyes get tired and begin to smart. You will find that the symbol goes out of focus. Do not worry.

Your eyes will not blink. They will not water or smart.

8. Now close your eyes if you like, and visualise that presence of God clearly within your heart.

Let it be radiant and " living".

9.

Gradually let that presence expand occupies your whole body, the room in you are sitting and eventually the whole Feel this. Feel that you yourself are little part of God, but one with Him.

till it which world. just a

10. Sit like this for a minimum period of 20 min-

utes. (The preliminaries take about ten min utes .) Gradually increase this period.

11.

After th is period is over, offer a prayer to the Lord for the health and long life of the sick people (whom you can actually visualise in

({i

(i ~

1 ~

I I

I

,J

.I

I

I I I I I

I I I

I I I I

front of you) and peace and prosperity of those who are suffering.

12. Get up slowly. Do not immediately run away.

Take a few minutes before you leave the meditation room . Your mind and your nerves were extremely calm during this practice and if you suddenly jump out of that mood, and rush into company, you might "injure" the nerves. This is very important.

13. You can practise this at other times too several times a day. Do not sit for this practice within two hours after a meal. Do not wear tight clothing on you.

14.

Do not eat anything for half an hour after this practice. And do not take a bath immediately either.

15. If you wish to do a few rounds of Pranayama; you may do so before you start this medita tion-practice or soon after step 2 above.

(Laya Yoga- students will start from step 3 above after doing Yoni Mudra.)

It is, therefore, advisable (in the initial stages) to keep a piece of paper and pencil by your side and note these down, so that the mind may be reassured that they will not be forgotten again and that 1t could go on with the Japa. Use your commonsense in overcoming such obstacles On no account should you give up the morning meditation and get up from your seat before the appointed time: if the mind knows that you are a hard task-master, it will meekly obey you.

It is most important that the return to the workaday world should be gradual. After you open your eyes, take at least five minutes to get up from the seat, all the time continuing the Japa, even afterwards slowly walk around the room, repeating the Mantra for another five minutes. Then come out of the room.

Even during the day close your eyes every hour and consciously withdraw the mind from the world, repeat the Mantra and meditate upon God for just a few seconds. Keep up the current .

If the mind wanders, open your eyes, gaze at the picture and start all over again from steps 4 or 5 above.

Self -control or control of the senses and mind is the indispensable prerequisite to successful medi tation.

Japa (repetition of Mantra ) itself will lead to meditation. The Lord's Grace will lead you to meditation and Samadhi.

Progress in meditation will be rapid if you lead a well-regulated life and practise the Yoga of Synthesis. Combine Hatha Yoga, Bhakti Yoga, Karma Yoga, Raja Yoga and Jnana Yoga. You will have integral development Without God's and Guru's Grace you cannot enter into deep meditation.

Therefore, never give _up Japa and worship. Maintain good health through the regular practice of a few Asanas (Sirshasan, Sarvangasan , etc.) and Suryanamaskar. Selfless service of humanity will enable you to gauge your progress in the practice of meditation . If the meditation was deep , you will be filled with compassion and the spirit of selfl ess service, and experience the presence of God in all

If evil thoughts enter the mind, do not pay any attention to them. Let them depart as uninvited guests will, if totally ignored; go on with your Japa visualising the Lord in the heart. If the mind wanders, resort to mental worship; or, open your eyes again and gaze at the image.

It is very important to see that the body and mind are relaxed . There should be no tension anywhere . The posture of the body should be steady but not tense . The mind should be concentrated on the object with ease: otherwise, every extraneous thought entering the mind will also get fixed there.

Let go your hold on the world and gently hold on to His Presence .

In the initial stages of meditation, it is possible that as soon as the mind is concentrated and you begin to do Japa, something you had forgotten will be recollected by the mind. If 1t pertains to the business of the day, the mind will be distracted.

Patanjali Maharshi in his Yoga Sutras and Sri Krishna in the Bhagavad Gita prescribe only two remedies for the mind-wandering: (i) persistent practice, and (ii) gving up those pleasures and evil habits which show up during the med1tat1on practice, and which thus disturb the mind. Regularity will establish the habit which is absolutely essential You will attain God-realisation eventually; but even within a few weeks of commencing this prac-

lice you will enjoy peace of mind .and get the ability to concentrate the mind at will, wherever you are.

May you become a Yogi in this very birth!

CONCLUSION The effectiveness of Laya Yoga lies in powerful imagination (which is image-in-action, i.e., transferring the image of God within, visualising God within , feeling His Living Presence there ). The emotional risks involved can surely be avoided if the "Purificatory Breathing Exercise" is practised with intense Bhavana (imagination, visualisation and feeling). This Bhavana it is that later blossoms into Anubhava (experience). That is what the sculptor does. He looks at the stone. He visualises the statue he wants to carve out of it. He sees it there. He persists in this visualisation till the chips that do not belong to the statue are chiselled away. Now his imagination, visualisation, has become actualised, realised. The "Purificatory Breathing Exercise" itself can be used to overcome any evil habit physical or mental. Instead of vaguely imagining that all the evil tendencies arc stored in the left side of the abdomen, you can actually visualise the particular evil habit there: and then visualise that hab,t being dried and burnt. That is the obvious purpose of prefacing the Laya Yoga practice with th ,s important and vital process of purification.

In a stirring pamphlet entitled "Moral Alchemy" Yogi Suryanarayana Rao gives a practical technique for the sublimation of all energies 1n the body and mind, and for the control of baser propensities. He effectively brings out the importance of the solar plexus 1n this self-culture. Herc is the basic exercise: Yogi Suryanarayana

Rao practical technique¡

(il For half an hour daily, imagine a stream of prana (not breath , but vital fluid) to course downwards from your throat to the solar plexus; (ill then similarly imagine a current of vitality to rapidly flow upwards from the generative organs to the solar plexus; (iii, by means of will-directed and mind concentrated imagination, transmit the solar plexus-stored Prana to any part of the system that stands in need of the same by reason of exhaustion, depiction, pain, disease or weakness;

(iv) clearly visualise the organs concerned and feel that the disease symptoms are fleeing before the onrush of Pranic current. This is for pranic healing and the technique is also useful for sublimation of the reproductive energy. The author gives detailed instructions on how to deal with the other evil qualities and tendencies like anger, greed, etc. Interested students are requested to contact "Sri Lalitha Charities Trust, 4 Bhagavantam Gupta St. Thyagaraynagar, Madras-17 India" for a free copy of the pamphlet.

To reject the practice of Laya Yoga fearing the risk of physical or mental undesirable results is like throwing the baby with the bath-water. It is true that injudicious practice might lead to awakening of baser craving; but have all wicked men reached their condition via Yoga? It 1s true that overzeal and excesses in the practice elf Pranayama and other Yogic practices might lead to nervous breakdown and insanity (though their wise practice will prevent them): but go to the mental hospitals of the world and see for yourself what brought the patients there . . not Yoga, but loss of wealth, love affair, family quarrels, drink, etc., which no man is ready to recognise and abandon. It 1s true that some of the Yoga Asanas when they are practised violently might lead to physical troubles and dislocation of joints. Are the hospitals of the world filled with people who suffer from these because they practised Yoga Asanas?

Recognise that these excuses arc advanced by the vicious mind which rebels against any restra nt and God-ward d1rect1on. Yoga is for the brave man full of commonsense and wisdom, with discrimination to absorb what is good and guard himself against what is undesirable. The dangers mentioned apply only to those who devote their whole time to the practice of Yoga; and even then, only if they refuse to heed Nature's warnings in the form of pain, discomfort, etc Fear not. Regular practice of Yoga will dispel all your doubts and bestow the highest prize upon you .

The above should not be taken as just1ficat1on for wickedness! Virtue is the foundation of Yoga. Yoga, sincerely practised, must promote virtue and eradicate evil.

Further instructions will be given in person by a qualified teacher when the student has mastered the technique given above

(

(

11

~1

1

{t

:1

.I 1

:l

J

I

J

6

~

0 Demonstrated by ROMA BLAIR

THE WINDMILL

I I

Benefits: xercises the shoulders >y rotating the joints.

Stand as in Figure 1, with the feet togethe r, hands resting on the thighs.

As in Figure 2, inha'le, raise the arms towa rds the front, crossing one wrist over the other .

As in Figure 3, continue ci rcli ng the arms, wrists crossed above the head.

As in Figure 4, exha le, st retch the arms and shoulder back, arms uncrossed above the head.

Slowly lower the arms. Return to Figure 1 and rest.

,, THE BOW AND ARROW

Demo nstrated by

SANDRA CATLING

1

(

t

f EXERCISE

TWO

Stand as in Figure I, feet apar t , body turned to t he side, slightly, arms extended to the side, above sho ulder level, as if holding a bow in the hands.

Inhale, as in Figur e 2, tense the leg and arm muscles and draw the bow string back wit h the right hand, holding out the left arm. Exhale, return the right arm to Figure 1 and rest. Repeat. The exercise shou ld be performed very slowly.

Benefits : By exe rting the willpower or imagination the muscles of the arms and legs are exe rcised and developed.

'

I

I l I f

Demonstrated by DELWYN WOOD Stand as in Figure I, with the legs astride, hands held in front of the body, as if something -were being clasped.

Inhale, as in Figure 2, the body weight is transferred to the left leg, knee bent, body bent forward, hands held in the position of pulling a heavy rope.

Transfer weight to the right leg and repeat four times, as in Figure

I

3.

Exhale and slowly straighten the body to Figure I and rest.

Benefits: Develops the muscles of the arms, shoulders and back.

Aids in concentration and develops the imagination.

I I I

Demonstrated by KITTY FINGER Stand as in Figure I, with the legs astride, hands resting by the thighs.

Inhale, as in Figure 2, a¡nd raise the arms above the head, wrists relaxed.

Exhale, as in Figure 3, let the body flop forward, completely relaxed, till the fingers touch the floor. Inhale, slowly straighten up and repeat.

Benefits: Comp letely relaxes the body, keeping it loose and supple.

Banishes all tiredness from the body.

'E)

(j EXERCISE

SHOULDER

FIVE

{I

SLANT

\t

Stand as in Figure l, with the legs astride, finger tips resting on the

·

I

shoulders.

Inhale,

as in Figure

2,

'

twist the upper body to the side.

I I

As in Figure 3, bend the body over and pull the l body up and slightly to ~ the back. Repeat three

and l

times. Straighten up exhale, twist to the front and rest.

·

the l

Benefi ts: Stretches spine, slims the waist and tones up the shoulder ' joints.

I

• €)

Demonstrated by BETTY O'CONNOR

t

-'

1· fr ?:; ·

Demonstrated by DELWYN WOOD

-~._·-.1 I I FIRST

6

I

THE

JAVELIN

WEEK

•

EXERCISE

SIX

Stand as ,n Figure 1, with the legs astride, right arm extended, left hand resting on the left thigh.

Inhale, as in Figure 2, and draw the right arm towards the back, lean,ng the body back slightly As in Figure 3, transferring the weight on to the left foot, the arm is raised, As in Figure 4, exhale, and with a throwing movement move the right arm forward . Slowly return the arm to the side and rest Benefits: This exercise when performed very sl'Owly will develop the muscles of the arms. Fu I concentration ,s neces~a ry.

@

0

' '

t

{ Demonstrated by BETTY O'CONNOR

e

'

f EXERCISE

THE DIVE

SEVEN

Stand as in Figure 1, with the feet together, hands resting by the thighs. Inhale, as in Figure 2, stretch the arms above the head.

As in Figure 3, commence to exhale, as the upper body and arms are stretched forward from the base of the spine.

As m Figure 4, the palms of the hands are resting flat on th e floor, knees kept very straight. Inhale, return to Figure I and repeat Bene fits: Aids in keeping the spine and back of the legs supple and reduces excess weight around the waist.

e

l

'

1

I

Demonstrated

CLASP AND STRETCH Benef its: Lengthens spinand reduces waistline.

al column

I

by LYN FORD

Stand as in Figure 1, with the legs astride, hands resting on the front thighs. As in Figure 2, inhale, and raise the arms above the head, fingers interlaced. Exha'le, as in Figure 3, stretch forward from the waist.

Inhale, as in Figure 4, and stretch the arms to the left, rotating to the right as you exhale. Three rotations in all--on third rotation circle up as in position 2-exhale to position l Inhale, stretch the arms above the head and exhale, lower the arms to the sides and rest.

FIRST

WEEK

•

EXERCISE

NINE

,r:, r,¡: . l.

(

0

a

~

CHEST BUILDER

Demonstrated by GARRY LEVIEN Stand with the feet togethe, arms stretched to th e front an, hands together Then inhale and push the arrr straight back as shown here.

Clasp your hands at the bac and then pull the chest bac and exhale.

Inhale and stretch forward. T~ hands and arms come up. R, lease the hands.

Bring your arms down to t~ sides and stra ight en up exhale.

0

0

Benefits: Develops and strengt ens chest area.

I

•

10 I

Demonstrated by NEJLA KHAMARA

6

EXERCISE

e

..

~~ '

I

?

THE SQUAT Stand as in Figu re 1, with the legs apart, feet turned out, hands clasped in front of the body.

Inhale, as in Figure 2, in a jerking movement, bend the knees out, lowering the body for four counts.

Till, as in Figure 3, with the spine erect, the hands are touching the floor.

Exhale, and in one movement return to Figure l . Repeat three times.

ilaiknees Benefits: Stretches .ind ankles.

•

TEN

the inner thighs and strengthens the Also suitab le as a pre-natal exercise.

END OF FIRST WEEK DO NOT PROCEED WITH SUBSEQUENT

EXERCISES UNTIL YOU HAVE MASTERED All

PREVIOUS EXERCISES.

l

EXERCISEONE

THE WEDGE S,t as in Figure

l , with

the legs extended

to the

-...

.._,

front, arms to the back, palms flat, body leaning slightly

to the back.

Inhale, and in one movement

raise

keeping

the

body,

,t in a straight

line, bod y weight on the hands

and feet.

Exhale,

return body to Figure Repeat.

a

I.

• Benefits :

Stretches

strengthens

the

region. Strengthens

I I

and lumbar wrists

and hands.

._

--~

1

SECOND

WEEK

EXERCISE TWO

POSEOF THE HARE Kneel on the floor with feet together

as in pic-

ture

1

Bend

forward

until

the

crown

of the

head

rests on the floor

Keep and

back

well

place

raised

hands

on

ankles. Hold pose as long

as comfortable.

This pose

should not be attempted by persons

with high or

low blood pressure

• Benef it s

are

to

bring

blood supply to the face and head, and the pose is a simple substitute the headstand.

___

,

for

0

FINGERS TO TOE STRETCH

6

Rest as in Figure 1, on the side, arms outstretched above the head.

Inhale, as in Figure 2, slowly com-

~- -

~

mence

to raise the top leg and

arm.

Ti lI, as in Figure 3, the fingers touch the foot. Exhale and slowly return the arm and leg to the floor and rest.

Be ne f its: Strengthens and tightens the muscles of the legs, and causes flexibility of the hip joint.

~

• Demonstrated

by

HELEN COLETTE

•

• • •

T H E STARFISH

0 Demonstrated

by

RHONDDABOWEN Commence the exercise as in Figure 1, resting on the hands and knees, knees together, feet apart.

Inhale and stretch the body up on to the fingers and toes, as in Figure 2 Exhale, push the body back, till the feet will rest comfo rta bly on the floor . Inhale on toes as in Figure 2 Exhale and slowly return to Figure I. Benefits: Stre tche s the back thighs, calves and spine.

6

€)

MiR@¡ktUJS EDJhHi

1 I I

VARIATION OF THE SPINAL TWIST

Demonstrated by ROMA BLAIR

Sit as in Figure

1, with the

1

right leg extended, left knee ' bent, foot placed on the floor on the opposite side of the right knee. Hands resting to the right s,de of the body.

As in Figure 2, inhale and twist the body as far to the right as possible, without moving the legs Exhale and re turn

to Figure

Benefi ts:

I I

1 and rest.

Stretches

spinal cord

•

the

entire

I I I

t

t .,

• • • • •

~

.b I

~'&

-

TOE HOLD SPINE POSTURE

Demonstrated

0

6

by

VIVIAN LIPMAN

Rest as in Figure 1, on the right side, feet together, right arm bent and hand resting against the back of the neck.

Left arm placed along the thigh.

~ ·,

~

As in Figure 2 , inhale, ra1s1ng the upper body , by resting on the elbow, and slowly stretch the left leg, the arm remaining resting on the leg.

€)

As in Figure 3, extend the leg completely, holding the toes, with the harid. Exhale and slowly return to Figure l and rest.

Benefi ts: Promotes relaxation of

the hamstring muscle and great flexibility of the hip joint.

ft // ~ §}

\~~

I

THE ELEPHANT POSTURE

Demonstrat ed by

::~: ;~~I F;g

1, on the hands and knees, with the stomach tucked well in,

head pressed well ' back, between the arms, chin resting on the chest.

Inhale, and stretch the neck and head forward and back as in Figure 2, without moving the body. Exhale , return to Figure l and rest.

Benefits : Strengthens and stretches the neck, shoulders and spine. An excellent exercise for pregnant women.

•

I I I I I I

FRONT SPINAL STRETCH

6

Sit as in Figure l, with the legs extended to the front, hands resting on the thighs.

Inhale, as in Figure 2, without moving the feet twist the body slightly placing both hands on the floor, to the right side.

As in Figure 3, bend the right elbow, and twist the body as far to the back as possible. Exhale and slowly return to Figure l and rest.

Benefits: Gives an excellen t stretch to the entire spinal regi on .

Demonstrated

•

ROMA BLAIR

0

• E

..,.ERCISE

by

EIGHT

•

SECOND

WEEK

SECOND

WEEK

•

EXERCISE

NINE

¡\.'

).

THE ROWER Sit, as in Figure 1, with the knees ':>ent, feet apart, arms stretched to the front , at shoulder level.

0

Inhale, as in Figure 2, draw the body back , keeping the legs, and shoulders above the floor, and exhale, return the body to Figure l and rest.

Benefits: Strengthens the abdominal muscles and spine.

Demonstrated

j

by

ROMA BLAIR

_____

. ............

~

ROCKING

••

•

•

HORSE

Sit as in Figure l, with the knees bent, feet flat on the floor, han ds in a fist, resting near the knees .

Inhale, as 1n Figure 2, draw the body back towards the floor, keeping the shoulders and legs above the floor, arms extended .

Exhale, return the body to a sitting position, keepi ng the feet above the floor. Repeat thr ee time s.

Benefits: Stre ngth ens the abdominal muscles .

• Demonstrated ROMA BLAIR

by

6

..,~

THIRD

WEEK

•

EXERCISE

As in hale, above right

Picture 1, inbring the arm head, bend the knee slightly.

ONE

THE HAMMER

0

Stretch over as in Picture 2, with a hammer movement, return to upright position, exhale, bring the hand to side and repeat to opposite side.

Benefits: Improves co-

ordination, g i v es greater flexibility to the knee joints.

1 •

Demonstrated

~ by

YVONNE DAVIS

I

t

•

EXERCISE

TWO

•

THIRD

WEEK

;

LITTLE BIRD STRETCH

0

• • •I • •I •

Assume squat position, hands resting on floor, all weight on toes. Inhale, stretch up on toes, push head as far ba·ck between arms as possible. Ex-

\

hale, lower body to squat weight remaining on toes .

position,

Demonstrated by DOROTHY LEVIEN

•

DEEP BREATHING

6

-~

'f)

r

Deep, rhythmic breathing trains the Yoga student to control and live by his own individual rhythm.

The blood works more efficiently-it will convey more oxygen around for tissue repair and renewal, it will carry away the waste 'Ylatter of cell destruction with a much greater thoroughness.

This will lead to a toning up of the whole body, improvement in general health, more resistance to disease, especially diseases of chest and lungs.

Thought : We all have to breathe so we might just as well breathe well. It takes no more effort and the benefits are great.

THIRD

WEEK

• EXERCISE

THREE SIDE AND WAIST STRETCH

Demonstrated

by ANN HA YES

Sit with legs tucked on left palm.

back to right side, right palm resting

Inhale and stretch your arms up over your head.

Stretch body to right , exhale as you assume original position.

Repeat on opposite side, legs tucked back left.

I I

•I

THE LIZARD

•

Rest as in Figure I, with the body extended, arms folded well below the chest . Inhale, as in Figure 2, and raise the body keeping the lower legs and elbows on the floor.

As in Figure

3, slowly stretch the body towards back, till the chin is resting on the floor behind the a·rms.

•II II II

Exhale, in one movement return the body, resting on the arms, keep ing the stomach above the floor. Repeat three times. Return the stomach to the floor and rest.

Benefits : Exercises the vertebrae and ligaments of the spine. Tightens diaphragm.

Demonstrated ROMA BLAIR

by

€)

·,:...

1 THIRD

WEEK

•

EXERCISE

~

FIVE

t Demonstrated

PAT ALDIS

t

by

0

/1 FORWARD TRIANGLE STRETCH

1 Inhale, stretch a·rms to sides, feet apart . Stretch spine as far forward as possible, as in Picture l.

Exha le and place the right hand on left ankle, looking towards left hand. Inhale, return to position l, making sure arms are in line with shoulders.

Straighten up, hands return to side and exhale.

Benefit s: Gently spine stimulating system.

twists the the nervous

I I

I I I I

I Demonstrated

by

ROMA BLAIR

and JOY MclNTOSH

@

•

DOUBLE BACK STRETCH Rest as in Figure 1, on the back, legs extended, hands clasped and outstretched.

As in Figure 2, inhale, and slowly raise the legs vertically .

As in Figure 3, swing the legs back, keeping them raised above the body of the partner . Exhale and slowly return the legs to the floor. Repeat .

Benefi ts: Strengthens

the abdominal muscles.

o

1 THE CAT

i

Assume position with knees tucked under body, elbows

\.

flat to floor, close to knees as in Picture 1.

6f

Inhale, stretch body forward and up, beginning to straighten

arms as in Pic-

ture 2.

{

Exhale, arching back, straighten arms in attitude of angry cat. Return to position 1.

Benefits : Maintains uterus in correct position and strengthens Iigaments of the

spine.

I

Demonstrated PAT ALDIS

by

I

•

j{.

_,

el ~

'

I

I I

THE SPHINX

I

0

I I

a

Sit as in Figure I, with the left leg tucked under the right leg.

Right elbow resting on the right knee, palm of the hand flat, eyes gazing at the centre of the palm.

As in Figure 2, inhale and exhale and move the arm slowly to the right. Repeat twice.

As in Figure 3, the arm is stretched as far back as possible.

Slowly repeat the exercise moving to the left till the body returns to Figure I.

I I

Be ne fit s: Has a very calming effect on the entire nervous system. Gives an excellent stretch to the spine. Aids in concentration.

â‚Ź) Demonstrated by JOY MclNTOSH and HELEN COLETTE

0

â‚Ź

6

'

THIRD

WEEK

•

EXERCISE

THE ROLL

NINE

Demonstrated

by ROMA BLAIR

Rest, as in Figure l, on the back, legs together, arms stretched above the head.

Inhale, as in Figure 2, and raise the legs vertically.

As in Figure 3, swing the legs back so that the toes touch the floor behind the head. Do not bend the arms or legs. Keep arms pressed to floor.

As in Figure 4, exhale, whilst slowly returning the legs, keeping them just above the floor. Repeat three times, then return the legs to the floor and rest.

Benefits: Strengthens the abdominal muscles and teaches coordination.

I I I

I

THIGH BUMP Demonstrated by

0

ROMA BLAIR

6

Rest as in Figu re 1, weight on hands . Inhale, lift body as high as possible, weight on hands and arms.

Gently lower body with a bumping movement three times . Lift body high and hold pose and exhale, return to position 1.

Benefits: Reduces excess weight on the thighs and st re ngthens the ankles.

I

Demonstrated by JACK SMITH

THE BOAT POSE Assume lying position with arms clasped behind the back. Inhale and raise the head, trunk, and -legs as high as pos sible without jerking. ¡Exhale and return to original position. Repeat four times.

Benefits: Tones the spine muscles.

I

1

'

q

6

~

fOURTH

WEEK

•

EXERCISE

DOUBLE HIP SWAY

Benefits: Firms the hips and th.1ghs and strengthens the abdominal muscles

ONE

Demonstrated by ROMA BLAIR

Commenc<:! the exercise resting on the back, with the arms locked behind the neck. â&#x20AC;˘ As 1n Figure 1, bend the knee s, feet well iibove the floor Inhale, as ,n Figure 2, and roll the lower body to the right, resting the knees on the floor Exhale, roll the body to the left.

Inha le, and swing the legs back to touch the floor behind the head, as 1n Figure 3 As ,n Figure 4, sit up, with the knees bent, feet above the floor.

As 1n _fig~~.J. st~etc~ the l~gs to the front and exhale, slowly

1

I

I

I

ONE LEG STAND Before you attain the position above, assume standing prayer position, balanced on one leg with the sole of the left foot pressed against the calf of your right leg, hands in prayer. Then bend down and lift foot high

i

on to the thigh of the right leg as shown. Breathe deeply and steadily. Repeat on opposite side.

Benefits

are

to

relax

the

muscles and nerves of the legs and develop control. It also has a tranquillising

effect.

â&#x20AC;˘ Demonstrated by

LYNN BARNES

~;..,,-

Demonstrated by HELEN COLETIE

0

THE PONY

8

' ' I f

Sit as in Figure 1, on the heels, hands resting on the thighs.

As in Figure 2, raise the body, and inhale, arms extended to the front an d comme nce to slowly draw the body towards the back, repeat twice. , Sit back on to the heels as in Figure 3 and exhale.

Inhale, as in Figure 4, raise the body, stretching the arms above the head. , As in Figure 5, slowly lower the body back to j the heels, stretching the body and arm s forward. !

Exhale , slowly return to Figure 1 and rest.

Benefits: Tightens the muscles of the thighs.

0

Demonstrated ROMA BLAIR

~ ~

â&#x20AC;˘ â&#x20AC;˘

6

lt&ihHiifif E+hiiiitiiiHIII DOUBLE KNEE STRETCH Rest as in Figure I, with the body fully extended, arms folded below the chest.

Inhale, as in Figure 2, raise the body to a sitting position, at the same time swinging the legs to the right.

As in Figure 3, swing the legs to the left .

As in Figure 4, bend the knees to the front, arms folded over the knees. Exhale, return the body to Figure 1 and rest.

Benefi ts: Strengthens the stomach muscles, firms the hips and exercises the knee joints.

by

FOURTH

WEEK

â&#x20AC;˘

EXERCISE

FIVE

,~.. .

~......,:_-~¡

0 Demonstrated

by

PAMELA ROWLES

6 CAMEL STRETCH

Assume kneeling position, legs parted, arms in line with shoulder and inhale.

Exhale, stretching right arm to left ankle, bend back and look towards left arm.

Inhale, return to position side.

1 and repeat to other

Benefits: Firms thigh muscles and arms. Strengthens back, aids digestive system.

EXERCISE

SIX

•

FOURTH

WEEK

f)

I I I I I , ,...___,.J0

,, ,

.t~ r~ -··· ·

~

---~

,

----·.,; ....,

Demonstrated TERRY BURK

BEND AND STRETCH

I I I

Kneel on the left knee with the right leg forward, right foot flat on the floor, and your arms straight . down your sides.

The weight is on the left knee. Inhale. Now slowly stretch forward, as shown in the picture. Keep the spine straight and try to touch the floor with your fingers, moving the weight on to the right foot. Return to original position and exhale.

Benefits are to reduce hips, tone thigh muscles, and to benefit entire bone structure.

by

I

I I

I

FOURTH

WEEK

â&#x20AC;˘

EXERCISE

ABDOMINAL RETRACTION

POSTURE

SEVEN

Demonstrated by DENIS COLETTE

Stand, as in Figure 1, with the legs apart, hands resting on the thighs. Relax the abdomen completely.

As in Figure 2, inhale and exhale and try to draw the abdomen inward and upward, as far as possible, for a few seconds and slowly relax.

Benefits : Full control over the abdominal muscles may be attained by the practice of this exercise. It should always be practised when the stomach is empty.

I I I I I I I I

I I

I I I I I I I I I I

Demonstrated

by RHONDDA BOWEN

0

â&#x20AC;˘

EXERCISE

EIGHT

â&#x20AC;˘

FOURTH

WEEK

r

a ~

THE ARCHED LIFT

Rest as in Figure 1, on the back, with the knees bent, feet drawn as close to the body as possible, hands grasping the ankles .

As in Figure 2, inhale and stretch the body as high as possible on to the shoulders, and exhale, slowly return the body to the floor and rest.

Benefits: An excellent exercise for any internal disturbances, especially in women.

a

0

FOURTH

WEEK

â&#x20AC;˘

EXERCISE

â&#x201A;Ź)

NINE

IJ

Demonstrated by GLEN COTIER

CONCENTRATION CHIN REST Sit as in Figure 1, with the left knee bent, heel resting against the right back thigh, right knee bent, foot flat on the floor, hands resting by the sides.

As in Figure 2, inhale, and holding the right foot, thumbs on the instep, chin resting against the knee.

As in Figure 3, straighten the leg, keeping the chin resting on the knee the entire time. Exhale, slowly return to Figure 2 and rest.

Benefih: Relaxes the hamstring muscle and causes greater flexibility of the hip joint.

I

THE BIG CAT STRETCH

l

Get down on hands a knees so body is parallel the floor like a tab Palms forward.

Inhale slowly, lower che try to rest neck on flo keep hips raised, exhale, 1 turn to position I.

I

6

Demonstrated by PAMELA ROWLES Inhale (table position) and raise left leg stretching it back and upright so that it is felt all a.long the spine-keep the head high.

I

Bend the left leg as shown here, back towards the head. Keep head up.

Bring left leg forward and try to press tho doubled up knee against chest while exhaling.

Benofits: This exercise is very good for mothers, ,after childbirth, and is a wonderful back strengthener.

.TH

Demonst rated by

I

MIC HELLE DAV IS

0

-~ =/ FIFTH

WEEK

â&#x20AC;˘

EXERCISE

ONE

t 6

t, EXERCISE

THREE

THE CROW

THE ANGULAR Spread legs wide apart, try to take arms as far down to the toes as you can.

Inhale, and try to bring face to floor, exhale, return to position l.

Note: For extra stretching of leg muscles, draw back toes so that feet point up, rather than out.

Effec ts: Forward bending stretches most of the muscles of the body and also massages the viscera l region, stimulati ng kidneys, liver, pancreas and glands.

I I

Demonst rat ed by GILLIAN SHARPE

Commence, as in Figure l, hale, with the weight of ¡ body resting on the hands ; toes, body above the head stretched back.

As in Figure 2, stretch body up on to the hands

fll

toes.

As in Figure l, exhale, tuc the head unde r as far as sible. Repeat three times rest.

Benefits: St rengthens thej dominal and spinal muscl ,

I

9

Demonstrated

by

ROMA BLA IR Stand, as in Figure 1, with the weight on the right leg, knee slightly bent, left leg raised from the floor, knee be nt, arms extended to the side.

Inhale, as in Figure 2, fling the left leg towards the back. Repeat 3 t imes.

As in Figure 3, exhale, slow ly return the left leg to the floor and rest. Repeat, using the opposite leg.

Be ne fit s: Induces greater flexibility in the ankle, knee and hip joints.

eo

_;

THE LITTLE LIZARD Rest, as in Figure I, with the left leg extended, right knee bent, arms bent, chin resting on the back of the hands.

Inhale, as in Figure 2, raise the arms above the floor.

As in Figure 3, twist the upper body round, till the right elbow touches the right leg. Make sure that both elbows are well above the floor. Exhale and return to Figure l and rest.

Benefi ts : Strengthens the spinal musc les and reduces the waistline.

0

a

f

"THE V" (opposite)

I

Demonstrated by ROMA BLAIR Demonstrated

by

JOY MclNTOSH â&#x201A;Ź)

wl

Rest, as in Figure l, on the back, the knees bent, feet flat, arms extend slightly to the sides, hands clenched a fist on the floor.

As in Figure 2, place the fists unde the lower spine.

Figure 3, raise the legs above the flotf resting body weight on the fists LowE legs until suspended above floor (Figur 4 1, this places the body tn correct positil to commence exercise raise the le vertically and inhale as in Figure 3.

I

As in Figure 5, stretch the legs apa Kcep1r tor ming the shape ot a "V". the legs apart, circle them down Figure 4. Repeat three times, return f to floor, knees bent, lift body, rem hands and return to position l.

J

Be ne fits: muscles.

Tones

up

the

abdomi l

Demonstrated FIFTH WEEK • EXERCISE ' THE " LOCKED STRETCH"

• • •

FIVE

b

ROMA BLA IF

Sit, as in Figure 1, with· the spine erect, hands locked below the widespread knees, feet above the floor, toes pointed Inhale, as in Figure 2, the legs are stretched up , and exhale, return the legs to position 1 and rest. Repeat three times.

Bene f its: Teaches balance and control to the body, and stretches the muscles of the legs.

a

E)

0

0

~,~

~

' ,.-,.,- 1-:: ~

I4'

SEVEN STEPS TO LOTUS POSE 1. Assume a seated position, place feet together and gently press the knees towards the floor.

2. Take the leg and bend back at knee making a slight pressure on knee joint and ankle to ensure these parts are prepared sufficiently.

3. Take the leg and bend towards the body tucking foot up and gently pressing the knee to the floor.

Repeat steps 2 and 3 several times on each leg.

4. Bend both legs at knee joints and tuck towards body allowing weight to be placed forward on the legs.

5. Keeping one ieg outstretched, lift the other and place foot as high as possible on thigh and knee to floor.

6. Gently lift the outstretched leg and bend it towards the body placing it on top of previous ly positioned leg and once again as high as possible on thigh.

7. Al low both knees to touch floor, spine very erect and hands positioned on knees , forming the Padmasana.

,;r

f

Demonstrate~

0

FIFTH

~,~,

~. , ,-·•

...,:

WE

.

\ ,._ -

0

___.. .v · ··

,/-·

~ .

""

••

f •

'

•

I

l/l

6

z

~

~

~

- --- -

HALF LOTUS LEG ROLL

Demonstrated

by

0

JOYCE FATOURIS

a

Sit, as in Figure 1, with the right leg stretched to the front, the left leg bent, foot resting on the right thigh.

As in Figure 2, inhale, and swing the body back, till the right toe touches the floor behind the head.

~,~

As in Figure 3, exhale, and swing the body forward, stretch the arms above the head, and take the ankle, pulling the head to the knee. Slowly straighten

/. ,

up and rest. Repeat.

~

â&#x20AC;˘ Benefits: Induces suppleness in the ankles and knees and keeps the spin e flexible.

HA LF LOTUS LEG STRETCH

Sit, as in Figure l, with the right leg extended, left knee bent, foot resting on the right thigh. Hands grasping the toes and ankle of the left foot.

As in Figure 2, bend the right knee, raising the foot from the

floor, knee.

clasp

hands

Demonstrated

by

ROMA BLAIR

below the

Inhale, as in Figure 3, and slowly straighten the right leg and exhale, slowly return the leg to Figure 2. Repeat and rest .

•

Repeat side .

exercise

on

opposite

• Stretches the hamstring muscles and causes greater flexibi lity ,n the hi p and ankle joints.

Benefits:

@

€)

0

EXERCISE

TEN

Demonstrated by ROMA BLAIR

ONE LEGGEDSQUAT POSTURE Assume Squat Posture, as in Figure I, with the right leg slightly bent, at the knee, left foot placed on the right thigh.

As in Figure 2, with th e hands in prayer on the chest, inhale and bend the left leg, at the knee lower, and exhale , straighten the leg, keepjng the body bent. Repeat three times.

Then as in Figur e 3, straighten the body and right leg, release the han ds and rest.

Benefits: Develops elasticity of leg muscles. The pumping action is of benefit to varicose vein sufferers.

END OF THE FIFTH WEEK {

@

I THE SHOOTINGBOW Demonstrated by JOY MclNTOSH Sit, as in Figure 1, with the right leg outstretched, left knee bent, foot resting on the right thigh. Right hand holding the left foot, left arm stretch ed out, hand holding the right foot.

As in Figure 2, inhale, leaning forward slightly, pull the right toe back, commence to pull on the le.ft foot , raising the right elbow.

I

I

As in Figure 3, stretch the right elbow well to th e back, raising the left leg and pulling it as far back as possible. Stretch the left arm as far forward as possible, pulling on the right foot. Exhale and return to Figure 1 Benefits: Beneficial to the spine, and tones up the abdominal organs

,.

SIXTH

WEEK

â&#x20AC;˘

EXERCI

THIGH LOCK LI FT (opposite) Demonstrated

0

by JOYCE FATOROUS

Sit, as in Figure 1, with the right leg outstretched, the left knee bent and resting on the left upper arm. Hands to the sides of the body.

Slowly, as in Figure 2, transfer the body weight to the finger tips and raise the entire body from the floor. Maintain position for a few seconds, practising Free Breathing.

Be nefits: An advanced exercise requiring powerful muscular control m the shoulders and arms.

Teach es balance and concentration.

DOUBLE LEG STRETCH

6

Demonstrated

by

ROMA BLAIR Sit, as in Figure 1, with the knees bent up, feet off the floor, toes pointed, fingers holding the feet, thumbs on the top.

Inhale, as in Figure 2, commence to stretch the legs up, keeping the chin resting on the knees.

As in Figure 3, the legs are straight, and pressed completely against the body and face. Exhale, and slowly return to Frgure 1, after maintaining the positron tor as long as possible.

Be nefits: Relaxes the hamstring muscle and causes flexibi Iity of the hip joints.

â&#x201A;Ź)

0

,_____

I

.__

____ _

r ~ .:\ ~

, I

â&#x20AC;˘

'!."....

Demonstrated by JOY MclNTOSH

6

HEAD TO TOE POSE Stand, as in Figure 1, with the legs astride, hands locked behind the back

0

Inhale as in Figure 2, and stretch the body to the left, bending the left knee, keeping the right leg very straight, bring,ng the head down to rest near the left toe. Exhale, and slowly return to Figure 1 and rest.

Bene fit s: An excellent exercise to reduce weight around the waistline. Aids the spine by its excellent lateral stretch,

-..1

~~ \

cy;;

(

â&#x201A;Ź)

HEAD BETWEENKNEESPOSE Demonstrated by VIVIAN LIPMAN Assume stand ing position inches apart.

with the hands clasped,

legs abo ut 18

Stre tch the trunk forward, extend the arms.

Clasp hands at t he back of legs and try to bend the head as far as possib le. The legs must be kept pe rfec tly straight.

Benefit s: Flex ibility of the hip joints and relaxation string muscles.

of the ham-

I

¡- --------

Demonstrated by ROMA BLAIR

THE SNAKE STRETCH Commence as in Figure l, restin g on th e hands and knees.

Leaving the hands in position, stre tch the body back, as in Figure 2, til l the body is resting on the heels.

Inhale, an d as in Figure 3, raise the body from the heels, and commence to push the upper body through the arms.

As in Figur e 4, slide the body through further, keeping as close to the floor as possible.

When the body has been extended as far as possible, stretch the upper body back int o the Cobr<! Position, as Figure 5.

Exhale , as in Figure l, return to the hands and knees, lower the body to Figure 2 and repeat.

Benefits: An excellent exercise for str etching and strengthening the arms and en tir e spina l region.

8

KNEE AND ELBOW LOCK Rest, as in Figure l, on the back, with the hands locked behind the neck.

Inhale, as in Figure 2, raise the body from the floor, bend the knees, keeping them apart, toes

Demonstrated

by

ROMA BLAIR SINGLE PILLAR Sit, as in Figure l, with the right leg tucked under the left, left foot flat on the floor in front of the body, hands resting beside the body.

As in Figure 2, inhale, and stretch the left knee up, till the knee is resting against the forehead.

Then, as in Figure 3, extend the left leg keeping the knee pressed to the forehead. Exhale and slowly return the leg to Figure l and rest.

Benefits: Relaxes the hamstring muscle causes greater flexibility of the hip.

and

~ 6

Demonstrated

by ROMA BLAII~

together, elbows rest aga inst the inside of the knee~ Exhale and slowly lower the body to the fioo r.

Benefits: Strengthens abdominal muscles.

Demonstrated

the back and

by

ROMA BLAIR SPINA L LOCK POSTURE Sit, as in Figure 1, w,th the right leg bent and tucked under the left leg, left leg be nt , foot resting on the floor. Hands resting by the sides.

As in Figure 2, turn the right shoulder, tucking the arm through the space between the legs.

Place the left hand behind the back, as in Figure 3, clasp hands and straighten the body. Commence to inhale and exhale and slowly move the body and head, following th e hand behind the back, slowly return to the front. Straighten the body and relax to Figure 1. Repeat, using the opposite hand and leg.

Benef its: Produces a latera l stre tch on the lumbar reg ion, keeping the spine healthy and massaging the abdominal organs and kidneys .

â&#x201A;Ź>

~

0

SIXTH

WEEK

Demonstrated

â&#x20AC;˘

EXERCISE

TEN

by

PAM ROWLES

DOUBLE SPLIT Rest on floor, legs apart, arms fo lded behind head.

Inhale, swing body back, weight on shou lde rs and arms, feet above the floor.

Sit up, legs apar t, ho lding balance.

Bring legs together , retain balance.

Exhale, bring body to floo r and return to position I.

Be ne fits: Spina l massage and increases vital ene rgy in solar plexus area.

I I

I

Demonst rated by JOY Mel NTOSH

l

I I

0

T HREADING THE NEEDLE Sit, as shown in Figure 1, on the heels, knees apart slightly, hands resting on the thighs.

Inhale, as in Figure 2, raise the body to a kneeling position, stretching the left arm up, head turned towards the hand , right hand resting on the ¡thigh . As in Figure 3, exh ale, place the right hand on to the floor, str etch the left arm through t he "eye of the needle", trying to draw the left shoulder throug h as far as possible.

Slowly return to Figure 1 and rest.

Benefits: Encourages the use of the imagination. Keeps the spine, neck and shou lders suppl e.

a

SEVENTH

WEEK ) ".;(/

Demonstrated ROMA BLAIR

t)

Stand, as in Figure 1, with the body erect, hands in prayer resting on the chest. Inhale, as in Figure 2, and stretch the arms above the head, bending the body back slightly.

by

I I I I I

Exhale, as in Figure 3, stretch the body forward, hands flat on the floor beside the feet, head to the knees.

Inhale, as in Figure 4, move the right leg back, in a big step, left knee bent, hands on the floor, head back, knee above floor.

â&#x201A;Ź)

I I II

Exhale, as in Figure 5, stretch the left leg back to meet the right, up on the toes and inhale.

Then, as in Figure 6, exhale and lower the upper body, forehead or chin and knees to the floor, keeping the elbows raised.

Inhale, as in Figure 7, and raise the upper body into the Cobra posture and exhale, as in Figure 8, raise the body, keeping the feet flat on the floor.

SALUTE TO THE SUN Continued

@

Inhale, as in Figure 9, bring the right foot along to the level of the hands, head back.

Exhale, as in Figure 10, bring the right leg forward. Knees straight, head to the knees, ha¡nds beside the feet.

Inhale, as in Figure 11, and stretch the arms above the head, bend the back slightly.

Exhale and slowly return the hands to the sides, and rest.

Continue by extending other leg back, alternating rounds.

SEVENTH

WEEK

SALUTE TO THE SUN Continued

fID ,.,._;

,

I

• • •

.

Benefits: This exercise should be practised each morning facing the sun.

An excellent exercise for each part of the body.

Traditionally this salutation was repeated 12 times (once for each month of the year) at dawn, each time addressing the Lord of the Sun. Those who have not yet arrived at the Sun Salutation may select one of the initial limbering exercises instead, preferably an "instant invigorator".

The rocking exercises are particularly beneficial, gently massaging the back, loosening the whole body, yet not fatiguing the novice.

But for those who can the Sun Salutation will contribute the stamina requisite for practice of advanced Asanas (exercises). The rhythmic alternation of forward and back bending releases tensions and the initial stretching increases muscle efficiency during later contractions-it is possible to work up from one or two to 12 ful I rounds depending on need. This is fine for insomnia since after 12 or more rounds the victim of sleeplessness is usually grateful for bed.

t~ \ m

Demonstrated by KIM HAVERFIELD

EIGHTH

WEEK

•

EXERCISE

ONE

SHOULDERSTANDS: 1. Third Eye Pose: Lie on floor. Slowly take legs straight up and over supporting body at the hips with the hands, elbows firmly on floor. Gently drop left knee on to forehead and rest right knee on left foot.

2. Variation A: Bring both knees to forehead and pla·ce hands in prayer behind back.

3. Variation B: Support body by balancing with both hands holding legs.

Effects:

The Shoulderstands or inverse postures are some of the most important Asanas in Hatha Yoga. They have a wonderful effect upon the who le of the body and should be performed daily. The practice of this posture will in a very short time bring vast improvement in blood circulation, general metabolism and mental attitude. Strongly advised for sufferers of varicose veins and haemorrhoids, and for women of all ages as it rests the reproductive organs, freeing them for a while from an oversupply of blood. Children should do this posture daily because it has a tonic effect on the thymus gland, on which their bodily growth depends. The

effects of the Shoulderstand are many and varied and could be quickly listed as under: · 1. Tones the whole nervous system.

2. Has a beneficial effect on the endocrine glands, especially the thyroid.

3. Stretches the muscles of the legs, back, abdomen and neck.

4. Stretches the spine.

5. Improves blood circulation, particularly to spine and brain.

6. Reduces excess fat.

7. It rejuvenates the entire body. It gives you an "It's great to be alive" feeling.

Demonstrated

by

PAM ROWLES

POSEOF A HERO Sit with left leg tucked back arid the right foot resting on left thigh, hands together.

Inhale, stretch up on to the knees, raise the hands up as shown and rest them on head. Exhale down to position l.

·~ff!!.

,~7.'{(7.':7fl !l!m

f' :,. ···f1,1/ fl; t.:>~ .4:.'lfjt

:tii:I:~u

r

0

I

~

r t__ _-._,',!.\_

-

;~~~ ~1ii ir~···"':: ·.._,., _,_.,. ...,..._. :: __ r~;;f

'f{<lit'iii •

'I ~··'1'1 r!fl.,,r,;;:-'l!l liJIII.,.

.:.::~= ~-

I

•

I I

a _ _;-Y

EIGHTH

WEEK

•

EXERCISE

THREE

j

NECK BRIDGE POSTURE

D

1. Rest body on floor, knees drawn up, feet together .

As in Figure 1, place hands on floor and lift body into a bridge posit ion .

2. Remove hands from floor and fold on chest allowing weight to be taken on head and neck. Free breathing.

Be nefi ts: This advanced neck exercise .tones up and strengthens the vertebrae at the top of the spine.

Demonstrated

by

GARRY LEV IEN

D

D

\

FORWARD

Demonstrated

by

GARRY LEVIEN

l. Assume kneeling position, floor, as in Figure l.

NECK POSTURE

place head and hands on

2. Straighten legs and transfer weight to head and neck, hips well up, hands behind the back. Free breathing .

Benefits: Promotes neck muscles.

ability

to balance

and strengthens

EIGHTH

WEEK

â&#x20AC;˘

EXERCISE

FIVE

0 /

(' Demonstrated by GARRY LEVIEN

,.

-

ARM AND BODY LIFT 1. Assume position on side of body, which is supported

by left arm.

2. Raise body from floor and place right arm behind back. Perform the movement in a similar way on opposite arm and leg.

Be ne fits: It is an adva nced exercise for deve loping the arm muscles, especially the triceps.

I I I I I I

QUADRUPED POSTURE

â&#x20AC;˘GHTH

I I I I I I I I I

ARM

WEEK

â&#x20AC;˘

EXERCISE

Rest on the stom ach, with th e palms placed at shou lder level, e Ibows raised .

As in Figure 1, inhale and ra ise the body from the floor, support ing it on the palms and toes, and keeping it stra ight . Maintain the position for a few seconds and exha-le, re turn to floor.

SIX

LEG POSTURE

Rest on floor, the n raise the body as in Figur e 1.

As in Figur e 2 place th e left hand behi nd the back, and raise the right leg .

Lower the body by ben ding the righ t el bow.

Push the body up an d ret urn .

-

........

~ ...

l

a

THREE FOOTED POSTURE Rest on floor, then inha le and raise the body as in Figure 1 .

As in Figure 2, bring the left arm up to rest behind the back, slowly lower the body to the floor, by bending the right elbow, th en push the body back to Figure 2 position, slowly return the left hand to the floor, lower the body and rest.

EIGHTH

WEEK

Demonstrated

•

EXERCISE

SEVEN

by

TRACY MEREDITH

€)

DUCK WADDLE Sit, as in Figure 1, with the knees bent, feet to the back, elbows bent, wrists relaxed.

As in Figure 2, inhale and step on to the right toe, resting on the left heel.

As in Figure 3, step on to the left toe also.

As in Figure 4, exhale and sit on to the left heel, bending the right leg back, coming into Figure 1 and repeat.

Benefits: Strengthens the knees and a·nkles and teaches co-ordination.

~---EXERCISE

EIGHT

0 Demonstrated by GILLIAN SHARPE

THE MERMAID

I

I I

l . Standing legs apart, arms outstretched.

2. As in Figure 2, inhale, stretch right foot behind J _ Lower to floor, folding knees, hand s placed to the

_.., side and, exhale .

4 Stretch body forward, chin to floor and weight on ha~ ds ?nd knee . Stretch left leg as high as possible , .__ in Figure 4 . _.. " Bring weight forward on to hands and kneel on ¡1ght knee, preparing to stand up, Inhale, slowly draw right leg in bringing feet toge ther . Straighten body to , upr ight position while exhaling. Return to positio n 1 and ' <epcat , using left leg. [ Benefih: Gives g race of movement and general body - str tc h.

¡

a

.......

~

..

)

KARARCHO As in Figure 1, inhale, and stretc h the arms above head.

Commence to stretch th e arms and body forward, as in Figure

2.

Shoot the legs out to the back, keeping the body above the floor, as in Figure 3 .

Jump the legs apart, as in Figure 4, keep ing the body pressed down towards the floor.

As in Figure 3, jump the legs toge th er, body close to the floor.

Inha le, jum p forward, on to the toes, as in Figure 5.

Straighten the legs, hands remain on the floor, as in Figure

2.

Slowly straighten the body, exhale, return hands to sides.

Benefits: St retches and strengthens the spine and stomach muscles.

Demonstrated

by ROMA BLAIR

0

-

, ~ ~;;J

~

~/

" SEAGULL

DIVE

Stand as in Figure l , legs astride, arms outstretched, and inha le.

In one movement, stretch body towards floor, placing han ds flat on floo r in front of feet and exha le.

Bring all weight forward on to hea d and hands by ra ising heels from floor.

Benefits: Stretches spine, strengthens wrist and brings flow of blood to head.

Demonstrated by ROMA BLAIR

0

6

â&#x201A;Ź3

I I

_I

l

• •

THE CRANE

Demonstrated

Benefits: Improves circulation, especially to the brain. Relieves pressure on lower back and vital organs, co-ordinates the nervous system and teaches balance.

\

·\

by BETIE CALMAN

l. Inhale, stretching the whole body upward, reaching the arms as high as possible.

2. Exhale-bend the trunk forward-at the same time place the hands flat on the floor, bend the head well in -legs perfectly straight.

3. Free breathing.-Raise the right leg as high as possible, try to bring head to knee, hands flat on floor.

~

I

HINDU STRETCH Stand, as in Figure 1, body erect, feet astride, h a n d s in prayer, against the chest.

J

As in Figure 2, inhale, and stretch the arms above the head.

Exhale, as in Figure 3, bend the knees, lowering the body, keeping the back erect.

Inhale, transfer the body weight to the left leg, straighten the right leg.

NINTH

WEEK

â&#x20AC;˘

Exha le, as in Figure 4, keeping the body in the same straight line, transfer the weight to the right leg, left leg straight.

Return the body to the centre, as in Figure 3, and inhale.

Slowly straighten the legs, and body, as in Figure 2, and exhale into Figure 1.

Benefits : Aids deportment, and strengthens the muscles of the legs and spine.

Demonstrated by ROMA BLAIR

EXERCISE

ONE

~

0

f.t ~

~

Demonstra ted by PAT A LDIS

ELEPHANT TRUNK

I I I I I I

I

I. Assume position on hands and knees.

2 . Stretch left leg back with weight on right knee, arms outstretched.

Left leg must be held in position above floor and buttocks kept as low as possible.

3. Inhale, as in Figure 3, bring body forward keeping leg above floor, weight on arms.

4. Exhale, as in Figure 2, drawing body back, check that position is correct, buttocks kept low and leg above floor.

Repeat position of movements 3 and 4, return to position 1.

N.B.: Rest body before repeating entire exercise on opposite leg .

Benefits: Strengthens arms, shoulders, knees, thighs, diaphragm.

E)

J I

J

0

"' .,, J

Demonstrated

by

JOAN MULDER

BALANCED LEG STRETCH

~

Stand, as in Figure 1, on the left leg, right leg bent, hand clasping the knee.

0

As in Figure 2, stil l with the knee bent, turn the leg to the side.

As in Figure 3, slowly straighten the leg out to the back , hand on the knee, left arm outstretched.

Maintain the position for a few seconds, whilst practising Free '8reathing. Slowly return to Figure 1, and rest.

6

.i.::

Benefits : Teaches perfect control and bala nce.

Strengthens the muscles of the legs and back.

â&#x201A;Ź)

I

I I I I I I I I

, . ~ .,~,-, ·.

-' ":;.

.

.

. ..

··''!\.·.-- .,,. : -

a

I I I

'.;

r,.~-~ ~~

€)

Demonstrated by TRACY MEREDITH FRONT WING POSTURE Stand, as in Figure l, on the left leg, left hand on the waist, right knee bent, hand clasping the toes.

As in Figure 2, slowly commence to extend the leg towards the front.

As in Figure 3, the leg is fully extended. Commence Free Breathing, whilst maintaining the posi'tion, for as long as possible .

Benefits: Relaxes the muscles of the legs and teaches control and concentration.

NINTH

WEEK

â&#x20AC;˘

EXERCISE

~

FIVE

f.

f.~

~

;,

';t

6

'

SIDE WING POSTURE

'" \

,,

Stand, as in Figure 1, on the left foot, hand grasping the heel of the right foot.

As in Figure 2, slowly commence to straighten the right leg and stretch the left arm to the side.

â&#x201A;Ź)

Demonstrated TRACY MEREDITH

by

As in Figure 3, the leg and arm are stretched pletely to the side.

Commence Free Breathing, whilst position for as long as possible.

Bene fits: Teaches nervous system.

perfect

control

maintaining

comthe

of the body and

l~

THE TALASANA MOVEMENTS Demonstrated

by

SHIRLEY BLOOMFIELD Stand firm and erect , like a mountain.

Now ( l ), put the feet apart and, as you inhale, bring the right arm up, keeping it close to the head. Hold for the count of four, then push th e arm backwards in a stretch and return to the side of thigh. \\i\

\

I I I

I

Repeat (2) the same movement with the left arm. Then (3) inhale, stretching up on both toes, arms above the head and close to ears. Count four, exhale. Relax arms to the side. Inhale (4), and go up on your toes again-this time touching the hands in the mountain pose. Exhale, and relax down. Inhale again (5), and bend forward crossing the arms. Then go up on your toes and put your arms up and out in a Y shape . Exhale and return hands to the side.

Benefits are to teach you to stand properly, with body weight evenly on both legs. It also tones the muscles of the hips, abdomen, chest, and legs. Practise Talasana each day .

£ >

•

0

NINTH

WEEK

•

EXERCISE

SEVEN

0

a

.,'

Demonstrated by ANNE FATOURIS BRIDGE POSE

Lie on the floor with knees bent and heels touching buttocks. Feet must be flat on the floor.

Place palms of hands near shoulders and arch lower part of body up from the floor as in position 1. Continue to gently arch and raise the body until entire weight rests on hands and feet, with hands pointing toward the feet as in position 2.

Benefi ts are to stretch and tone muscles of the legs, hips, sho 1 1lders, and arms. The spine is benefited by the bending and stretching.

ANGLE LOCK Sit, as in Figure 1, with the legs wide spread, hands locked behind the back.

Inhale, as in Figure 2, stretch the body forward, pulling the arms back.

Exhale, as in Figure 3, stretch ward, till the forehead touches floor, the arms pulled as high as sible. Maintain the position for a seconds, then slowly straighten body and relax the arms.

forthe posfew the

Benefits: Induces suppleness in the spine and shoulder and hip joints.

HIDDEN LOTUS Assume the Full Lotus Posture, as in Figure 1, with the wrists resting on the knees, thumbs and fingers touching.

As in Figure 2, raise the body, resting on the knees, palms of the hands flat on the floor.

As in Figure 3, lower the body to the floor, resting the hands in the praye r position against the spine. Maintain the position for as long as 1s comfortable, continuing with Free Breathing.

,--

\.~\.----

a

Benef its: As in Lotus Pose-makes knees, ankles and hip joints supple but with increased pressure in forward position.

Demonstrated

by

HELEN COLETTE

ll

0

'· 0

NINTH

WEEK

•

EXERCISE

TEN

6 Demonstrated

ANN HAYES 1. Lie flat on your back with your arms folded on your chest.

2. Inha le and sit up, po int legs to the right and elbows to the left (feet above the floor), then exha le down to first position. Repeat on opposite side.

ANCHOR TWIST

Benefits: Strengthens

muscles.

abdomina l

by

I I

~ VASISTHASANA l. Assume position lying on side weight on right arm, left hand resting on outside

thigh .

2. Raise the body off the floor, weight on right arm .

3. Move body around,

pull the leg

up and take hold of the toe, weight on hand and heel. Free Breathing.

Be ne fits: It is an advanced

for developing the especially the triceps

arm

â&#x20AC;˘

I I I

Demonstrated

by

AILSA GARTENSTEIN

exercise musc les,

BOUND LOTUS POSE Assume Lotus Posture, as in Figure 1.

Place the hands towards the back slight ly, as in Figure 2, and slowly raise the legs from the floor.

As in Figure 3, slide the arms through t he legs, bringing the hands towards the chin. Commence Free Breathing, wh ilst mainta ining the position for as long a-s is comfortable.

Benefits : Relaxes the hamstr ing musc les and causes flexibility of the hip and ank le joints.

Demonstrated by HELEN COLETTE

THE TORTOISE POSE Seated on floor, legs apart, as wide as possible, bend the body forward, and place arms underneath knees, head touching floor as in Figure 1.

Keeping body forward and head to floor, raise legs and arms upward, feet remaining on floor as in Figure 2.

Repeat this raising and lowering movement several times and rest.

Free Breathing.

Benefits: Stretches body down entire spine and back of legs.

Demonstrated by ROMA BLAIR

6

. /:=

,......_

01 I

"191.1!m . . .

-~ ~

TENTH

WEEK

â&#x20AC;˘

EXERCISE

THREE'

r~

Demonstrated by DANNY BOWS

I'

THE LOCUST Lie face downwards, with your hands bunched into fists, by your sides.

Inhale, then start to ra ise up the outstretched legs-arms and fists still on the floor.

â&#x201A;Ź)

Raise outstretched legs as high as possible and exhale as you lower legs back to floor.

a

. .

.

Benefits: Tones up organs of body particular ly the liver. Builds strength and deve lops power in the body.

I

[ ~ ~

t

I I I I I

TENTH

WEEK

â&#x20AC;˘

I I I I I I

EXERCISE

FOUR

Demonstrated by

DENIS COLEITE

THE RAVEN

Rest on the floor, as for the Bird, but place the hands to one side of th e knees . The bent leg is pressed against the arm beside it, which takes the weight of the body.

Benefits: Strengthens shoulders, Gives feeling of lightness.

arms,

and

wrists.

e

I'<

V> CT

0 a.

-i;;

-z .... o.1

~g () VI

-<3

'- 0 0 Cl>

~

"

SLIDING LOTUS POSE (opposite)

1. Assume position of Lotus ·ose. Place hands flat on floor and bend body forward, head re sting on floor. Lift legs on o hand as in Figure 1. i . Keeping arms straight, begin to slide legs towards the shoulders as in Figure 2.

Continue to slide along arms •nt,I legs rest on shoulders, as n Figure 3.

4 Gradually lift legs until spine is st ra ight. Maintain pose for a hort period and lower body arefully to floor. enefits: Strengthens arms.

Mai ntains a supple spine. Brings rteri al b.lood to spinal column nd head. Persons prohibited rom doing Headstand should 1 void this pose also .

l

·1·

l.

I-a·

EX ER C I S E S I X

•emonstrated by

~ ROTHY LEVIEN

TREEHEADSTAND

l

m r-ience the exercise as in u 1, kneeling with the head position on the floor, arms ,el hed to the sides, resting the s of the hands on the floor. se the legs from the floor, .ding the knees as in Figure 2. ! in Figure 3, slowly straighten e leg s and body. Maintain the ,iti,>n for as long as is comforte, practising Free Breathing. \ wl~ lower the knees bacf. to ? floor and rest. refits: Known as the "King of r nas , the regular practice of helps to relieve 1 Headstand ·vousnes s, anxiety, poor circulan, headaches, asthma, hay er and lack of energy . It should 1 er be attempted by sufferers of h blood pressure, pa lpit atio ns, Onie catarrh or weak eyes

r.

~ ...........

",

..

TENTH

WEEK

â&#x20AC;˘ EXERCISE

WILLOW AND WHEEL

HEADSTAND

0

f)

Demonstrated by ROMA BLAIR

SEVEN

1. From headstand - bend legs from the waist - knees apart with one movement as in 2 return to 1 - then start a wheel-like movement until you feel the knee close to the chest slowly take yourself up returning to No. 1 position.

Benef its: Certain leg and trunk motion exercises have been evolved in head posture. These may be called Head Posture Exercises. The movements themselves are valuable, especially for the pelvic and perinea! muscles.

Another important point is 1 that these exercises make l the Student maintain the Posture for a longer period.

Therefore, these exercises help to prolong the duration t of time of this Posture.

I

~

MOUNTPOSE Sit in the Lotus Pose, slowly raise the body and rest on the knees. Now slowly raise both arms upward, while balancing on the knees.

Benefits: Ankles, knees and hips are made supple, and sense of balance improved.

Demonstrated

by

JOY HARRISON

f POORNADHANURASAN (Full Bow Pose) This is kn own as the full bow pose. To perform this, considerable flexibility of the spine IS requi red.

Lie the the the

on the abdomen and fold the legs at kne es. Take hold of the big toes with han ds and slowly pull the feet toward hea d.

Benefi t: Gives maximum spine.

exercise

to the

a

0

@

Demonstrated by AILSA GARTENSTEIN TIP TOE POSTURE 1. Assume kneeling hands in prayer.

position,

knees apart,

well up on your toes,

2. Use hand to help rest your foot on thigh.

3. Now return your hands to prayer . Stay for half a minute to two minutes on each foot.

Be nefits: The exercise is very good for the tired muscles of the ankle or toes, caused by feet squeezed into tight shoes. People with flat feet find this exercise very useful.

I I

---...._:p-

@

I

u u

Demonstrated

â&#x201A;Ź)

by BETTE CALMAN

THE SCORPION I. Hands are first placed very solidly on floor, knees angled forward over head.

2. Bring knees out, toes touch.

3. With back well arched and knees angled forward over head it is generally safer, however, to begin with the Headstand, gradually raising head from the floor, while curving back and legs to facil!tate balance.

Benefits: Helps balance, strengthens the abdominal wall, and like other inverted postures militates against sagging organs .

Note: The Scorpion should not be attempted until one does the Headstand.

SPECIFIC PLAN OR DAILY SCHEDULE: The exercises provided in this section are intended for developing specific parts of the body to a high standard. For the best results it is suggested to combine these exercises with your "Ten Week Plan" performing some morning and evening according to individual requirements.

This group of exercises is considered to be of g reat importance and should not be neglected in the daily routine. l . Ha--Cleansing Breath.

7. Face Relaxing Posture.

2. Lung Cell Stimu lation.

8. Eye Exercise Circle.

3. Alternate Nostril Breathing.

9 , Jaw Exercise.

10. Concentration Exercise "Line of 4. Nerve Vitaliser.

5. To Relieve Tension· and HeadLight".

1 i. For Relaxation (Yoni Mudra and ache.

6. Eye Exercise. development of senses).

HA-CLEANSING

Demonstrated

BREATH

by JOY MclN TOSH

1

In order to rid the lungs completely of stale air the Ha or Puppy Breath may be practised.

This breath invigorates the body particularly during the hot weather.

1. Assume a relaxed position, arms limp. Inhale a deep nasal breath and as the body bends forward loosely commence the exhalation through the mouth.

2. Continue to allow the body to bend towards the floor, at the same time exhaling in four relaxed movements. The breath resembling the panting of that of a puppy HA-HA-HA-HA. Resume upright position and repeat twice. A slight light-headedness may be experienced.

Rest for several minutes.

Demonstrated by JOY MclNTOSH

LUNG CELL STIMULATION

-!" "'\

~-;

0

1

Through improper and shallow breat l ing the lung cells can become 1 active. The following stimulation ex ercise will prove invaluable to poo breathers or bronchitis sufferers. l. Keeping the mouth closed inh.; a full breath and while doing so, t,. the area of the rib cage with the finger tips.

2. Retain the breath and pat with 1• flat hand over the entire rib ca1 area

·

3. Turn the head sideways and place hands on waist. Open the mouth and shoot out the stale air from the luni with a cleansing movement-ab~ four expulsions. , Repeat several times. w1rn nd,

, ........ , .. ...

ALTERNATE NOSTRIL BREATHING:pRANAY AMA Alternate No stril Breathing in a simplified version is ·' an exce llent method of ca lmin g an d relaxing body and mind . A rhythmic breath is set up, the mind paying attention to the breathing process only. A set of three rounds is necessary in order to rec eive benefit from this breat hing . The result will be a feeling of serenity ·accompani ed by an alert mind.

1. Seate d in Lotus o r Easy Pose, spine erect, p lace the thumb o f the right hand on the right nostril closing off the bre ath . The index finger rests lightly in centre forehea d as in Figure 1.

2. Inhale a slow even breath through the left nostril.

Close left nostril with the middle finger and retain the breath. · Release the right thumb and exhale slowly through the ,ght nos tril. Now alternate the breath by breathing in hrough the right nost ril, holding breath and exhaling through the left nostril.

0

Demonstrated JOY

Alternate again breathing in through left nostril, retaining th e breath and ex ha ling thr oug h the right nostri l.

This completes one round, repeat the entire round twice.

NERVE VITALISER

Demonstrated LYN FORD

€) TO RELIEVE TENSION A N D HEADACHE 1. Seated in Easy Pose. Place the hand on the forehead. Inhale and visu_ ,~e that the soothing and healing pranic power flows from the ha nds easing away pain and tensic.

2 Draw the hands over the temples .. and down the face gently. ' 3. Cross the arms and rest them o_n the shoulders visualising tens1on leaving the head area on the exhal~.,on. . Repeat several times and rest 1n 5avasan a .

-

., U I

by

Stand as in Figure 1, feet together, body erect.

Inhale deeply and extend the arnis to the front, leaving the hands and wrists completely relaxed.

As in Figure 2, slowly draw the hands back towards the shoulders, gradually clenching the fists, so that extreme force is fe lt in the hands and arms.

Then, as in Figure 3, shoot the arms out quickly, exhaling vigorously through the mouth.

Benefits: This exercise stimulates the entire nervous system, develops energy and vitality.

Demonstrated

0

by JOY MclNTOSH

EYE EXERCISE

Demonstrated by VICKY FOSSATI l. Sit with the legs crossed-body erect. Fingers in position as in Figure 1. Do not press hard.

2. Inhale and close the eyes with the top fingers. Exhale and slowly open them Repeat three ti1nes Benefits: Exercises the eyeba ll and helps tired eyes.

0

6

FACE RELAXING POSTURE

EYE EXERCISES

Demonstrated by VICKY FOSSAT l

Demonstrated by VICKY FOSSATI

Sit, as in Figure l, with the legs crossed, palms of the hands resting on the forehead.

As in Figure 2, inhale and slowly draw the fingers across the forehead to the temples.

As in Figure 3, slide the fingers across the cheeks.

Exhale, as in Figure 4, draw the hands together at the chin.

Benefi ts: Relaxes the entire facial tissue, when coupled with very rlceo breathina and concentration.

Wttn 1,0,

Sit, as in Figure l, with the legs crossed, body erect. Eyes looking directly ahead.

As in Figure 2, inhale, and slowly move the eyes to the left, without moving the head.

Exhale, as in Figure 3, slowly move the eyes to the right.

Inhale, as in Figure 4, slowly turn the eyes up.

Exhale, slowly turn the eyes down.

Benefits : Strengthens the eye muscles and relieves eye strain.

,,;,......

l

.. '

JAW EXERCI SE

Demonstrated

, ~..--J €)

in the Lotus Position, as in Figure I, closed, left hand resting on the left ee, right index finger resting on the rehead in Figure 2, with the index finger, draw imaginary line from the forehead down body, endi ng at the navel. s in Figure 3, clasp the hands and rest em m the lap. Practis ing Free Breathing using the willpower, allow the imaginline to become a "Line of Light", ,Je in the m ind . nefits: A med itation exercise, which ould be prac tised in complete silence. It elops consciou sness and awareness of Self. The colour of the Line var ies ... the degree of intens ity with which the er cise is pe rfor med .

by VICKY FOSSATI

Sit, as in Figure 1, with the legs crossed, body erect. Middle and index fingers of the left hand ra ised.

As in Figure 2, part the lips, placing the fingers against the lower set of teeth.

As in Figure 3, commence to press the top jaw down to meet the lower jaw, without removing the pressure from the lower jaw.

Release fingers and practise Free Breath ing, the n repeat exercise.

Benefit s: Strengthens and exercises the muscles of the jaw and removes excess fa t ty tissue from this area.

,5

0 €)

€)

@

0

0

YONI MUDRA

The practice of Yoni Mudr a rejuve ates the nervous system and is sz to sharpen the powers of percep t ic This is brought about by the co servation of energy which is norma used by the se nses of hea ring , sigf taste and sme ll. The actio n of Ye rests these senses and so saves enormous amount of nervous ener from being used resulting in the 1 vita lisat ion of the entire nervous S) tern of the body.

Yoni has the effect on the mind calming it and a "turning in" feeli which allows one to close out d tract ions more eas ily. The mind bro ught to a relaxed sta te because the pressure which is exerted specific nerves.

Seated in Lotus or Easy Pose che postu re to ensure that the spine erect.

I Close the ears with the thumb 2. Close the eyes with the inc fingers by placing fingers along lo, lids . Place the midd le fingers on 1 br idge of the nose in a position wh will allow a flow of breath.

3. Close the top lip with ring fing and lower lip with little fingE Breath quiet ly and con centrate t he various pa tt erns which n appear.

.-

Demonstrated

by JOY MclNTOS H

~

r\

Vicky Fossati

\)i

Hazel Ramsden

MEET THE TEACHERS Rhondda Bowen

\ .

Dorothy Levien

--=---->" - ----...;;;;::=:

I,

--

--f ~

::::0I cnm

mm l>m 0--1 I m --f

~ ...,

0

ri

C) ~ ::,

~

s:..

0 0

~

~

t,

::,

:,

r-, ~::

~

,:t

..., "'

::::-

(')

.... ::, "' ::,

;;

;s ¡ ::,

Einstein

lie/en Collette

Natalie Dartnell

ACKNOWLEDGEMENTS MARY MARTIN OF SLENDERLINE PHOTOGRAPHY:

IVAN IVE ROBBIE WALLACE ADVISORY CONSULTATION:

JOY MclNTOSH

De$igned and Produced AMBASSADOR PRESS, SYDNEY

â&#x20AC;¢

AUSTRALIA

by

--

When travelling to the East

ROMA BLAIR travels with

AIR-IN DIA