YOGA ASANAS FOR SCHOOLS
AND
COLLEGES
By Addanki Sriranagacharyulu
(This is only an abridged version of the
manuscript)
The manuscript was written by the author about more than 60 years ago. Unfortunately, it never saw the light of the day. This versatile brilliant author did not have enough resources to publish it. At least, he is fortunate to have a granddaughter who has taken the initiative to put it on web to enable the public to benefit from it. The manuscript is in a very bad shape and efforts have been made to type the manuscript. We are planning add illustrations to this for the benefit of the readers. An authentic yoga book be used for guidance.
“In olden days the asanas were practiced in Gurukulas and so the people were strong and healthy and had long life. In schools and colleges these asanas should be introduced “
Swamy Sivananda
PREFACE:
This idea to write this book came while I was holding an asana class for war technicians. I have examined and studied extensively the asanas from a drill class point of view and whether Hata Yoga can be introduced in schools and colleges as a system of physical education on modern lines of mass drill. The technique of each asana is very carefully studied and divided into rhythmical counts of 1,2,3….. ; 8,7,6,…… These counts are similar to the one used in a drill class.
Yoga asana drill classes should be held in the evenings initially, as the body is more flexible. Later after a fair degree of flexibility the classes may be held in the mornings also. There can be two age groups of 7 to 14 and 14 and above. The entire course is classified in two parts and graded in the order of difficulty. So, the second course is given after the student has gone through the first stage. These stages and the asanas in each stage have been meticulously selected keeping physiological factors in mind.
Introduction:
The students have generally neglected physical culture and manual, physical labour and are prone to sloth and bad habits. The theory part about elementary physiology and the benefits of each asana will have to be explained clearly. The postures at each position of the count will be corrected, if need be. The “Hata Yoga” no doubt will deliver not only physical well being but also will elevated the man from mere vegetative life. The students will get their value system very clear and will become good citizens and contribute to the overall prosperity of the nation.
The trinity of Body, Mind and Soul must chime in unison and they are so closely interconnected that any disorder in any one of them produces jarring notes. The life with perpetual discord is a hell and live a full, complete and meaningful life the harmony of body, mind and soul is essential. At present, mankind has become a slur on the face of earth and he is most unreasonable and most brutal of all the species God has created. The great world wars fought within a short span of a quarter century are inglorious monuments of his monumental wickedness. My idea of physical culture is moral and spiritual. The material body should be carefully and gradually strengthened and purified in such a way that it coalesces with the spiritual body. Reaching heaven with purified bodies is like dying well. This is the athanasic conception of death and is the philosophy of Siddhas.
Physical culture is raised to the status of religion. It is infact incorporated in religion. The state should establish huge mass training of asanas. Unlike military, they will with their minds with infallible aim at the divine target namely “The Lotus Feet of the LORD”. The world has got sufficient scientific sense and power of discrimination to be able to select a system of physical education solely on its merits and recommend it for universal compulsory education. Hatha Yoga and Raja Yoga are the two complementary courses which have stood the test of generations and can pass any test of any international organization. As a nonviolent satvik type of physical and mental culture is the keystone of the arch of peace. The book tried to adapt yogaasanas to the modern needs of mass application suitable for introduction to schools and colleges but also in the nonviolent military training institutions based on Gandhian ideology of Ahimsa.
CHAPTER 1
Physical culture in popular sense is building up of muscle by giving proper exercises to important muscles. Both indigenous exercises and western help in building muscle strength. But there is no guarantee that muscularly strengthy man is also a healthy man or woman. In such cases yoga asanas and surya namaskarams are of great therapeutic value and stand in good stead. They offer an excellent hormone therapy as radio therapy. According to H.C.Buck, physical exercises are not a ‘cure all’. This has been reiterated By Swami Sivananda in his ‘Essence of Yoga’. “The practice of Asanas controls the emotions, producing gentle peace, distributes prana evenly throughout the body and different systems and helps in maintaining healthy functioning of the internal organs; gives internal massage to the various abdominal organs. Where as mere physical exercises draw prana out, the asanas send the prana in. The practice of yoga asanas cures many diseases and awakens kundalini sakti. There are the chief advantages of yogic system of asanas which no other systems have”. Sri Kuvalayanda, after conducting experiments with modern equipments has concluded “yogic therapeutics aims at restoring the internal secretions to their normality by securing the health of the endocrine organs through yogic practices.”
Asana is the third anga or part of the astanga yoga or the eight fold path:
1.Yama 2. Niyama 3. Asana 4. Pranayama 5. Pratyahara 6. Dhyana 7. Dharna 8. Samadhi. Yama and Niyama are the preliminary ethical rules of good conduct or sraddha or sincerity of purpose. The constant practice of asanas, the pose most suited for concentration and hata yoga is a progressive step towards raja yoga . The body will be prepared to receive and withstand the various spiritual and emotional shocks which occur in our way of spiritual sadhana.
Rationale of Asanas:
The importance of ductless glands which secrete various fluids called hormones which are essential for proper functioning of the body. Through asanas blood will be made to circulate to particular part or gland thus nourishing the part with oxygen and blood.
The Benefits of Asanas:
I.
Physiological
1. Nourish endocrine system
2. Keeps the spinal column and brain in healthy condition
3. Gives agility and pliancy to all the muscles and joints.
4. Tones up nervous system
5. Improves digestion
6. Increases the lung capacity
7. Reduces obesity
8. Improves stature
9. Increases the vital index ( ratio of lung capacity to weight)
II. Ethical benefits:
Hata yoga is greatly helpful to mould ones character and personality. The healthiest man is one who has the fewest desires or vices and vice versa. It is possible to reclaim a person who is steeped in vice by a course of asanas. Hata yoga removes all friction between matter and spirit. Is there any knack of giving up bad habits? YES.
Instead of preaching sermons, just give a person the following golden rules to help him give up bad habits. In brief they are:
1. URGENCY: There should be no postponement.
2. IMPORTANCE : Consider giving up a small vice as most important.
3. PUBLIC VOW: You make a public vow in your friends circle
4. MENTAL AND DEVOTIONAL PREOCCUPATION:
Develop devotion to God and practice nama sankirtana and cultivate a steady and habitual attitude of self surrender to the Lord of all creation. You can replace the vice by a non habit forming substance.
5. NEVER MAKE AN EXCEPTION:
The whole question of human conduct boils down to the negation of all vice and formation of a positive virtue. Freedom from vice is real freedom sophistication of any kind is a bondage and slavery. Utter simplicity is Moksha or liberation.
III. Spiritual Benefits:
The course of asanas is a sure path for the spiritual aspirant. Asanas arouse the kundalini.
I was a voracious reader of Swami
Vivekananda. Later I developed an inordinate thirst for religious books. I have
come to the conclusion that mere reading of books can not solve the problem. So,
I have taken up asanas and regularly practiced them with excellent results.
YOGA
CLINICS:
Yoga therapy is a branch of naturopathy as diseases are treated without drugs. Yogic treatment does not require any equipment and is no doubt the cheapest, simplest and the best.
THE
SPECIALITY OF THE SYSTEM as proposed in the book:
1. All the asanas are reduced to count and adapted in a drill class.
2. Uniformity of movement is attained.
3. The final position is reached correctly.
4. The pupil can understand clearly the process of the asana
5. They offer a dynamic value in the intermediate positions also.
6. By dividing the asanas into batches, a gradation is in built.
7. It is a natural and slow and steady way of doing asana looks impressive.
8. It is bestowed with technical experience of making hata yoga system for modern physical drill.
CHAPTER
2
This chapter deals with actual formation of the class for asana training. The instructor should carefully study the Hata Yoga in all its aspects and practice all the asanas according to count given here. Before starting the class he should be able to create interest in the students. The initial commands for the class are same as the ordinary drill class training.
The class should be arranged neatly in lines and keeping enough room for each student to perform the asana without touching other students. Depending on the number of students the class can be arranged in suitable number of rows. After giving the count, the teacher should verify the position of the students and correct the positions of students, if necessary.
The teacher should ensure absolute silence and perfect discipline in the class.
Meditative Poses:
The main meditative asanas are
1. PADMA
2. SIDDHA
3. SWASTIKA
4. SAMA
5. VAJRA
The benefits of these asanas are more less similar and Padma is best meditative asana. The seniors can select more easier asana like Sama or Vajra asana for the purpose. All these asanas are performed in four counts i.e. the final pose is reached on count four and comes back to normal sitting after count one. The class will come back to normal sitting position after one i.e. Zero. However zero count is not given, instead class sit.
First Batch:
This batch consists of the following asanas:
1. BHUJANGA
2. ARDHA SALABHA
3. POORNA SALABHA
4. ARDHA NAVA
5. POORNA NAVA
6. USTRA
7. DHANUR ASANA
The starting position of all these asanas is the same viz. lying on the belly with arms at side of the trunk and palms facing ground. Breathing is very important and as a general rule Inhale in the lung expanded position and exhale when chest contracting position. The final pose can be retained for a few seconds in the initial stage of practice. Later it can be slowly increased without any strain and exertion to say one minute or more. While in some asanas the final position can be reached in four counts, the movements of raising and normal can be repeated with eight counts.
CHAPTER 3
We go to asanas of Batch 2
These consist of
1. PAVAN MUKTA(ARDH)
2. PAVAN MUKTA(POORNA)
3. UTTANA PADA
4. TRIKONA UTTANA PADA
5. DWISAKATA
6. HALA
7. PASCHIMOTTANA
8. CHAKRA
Before going to the batch 2 asanas the class should do well the first batch of asanas. This batch will require greater flexibility and strength.
The count system is so designed so that the student will not have any difficulty in reaching the final pose and there is no jerky motion involved in the process. These asanas are performed with initial position as lie on back with arms side way and palms facing upwards. After the return count one the class comes to normal position before starting another asana. We are planning to illustrate the various counts, later. In the meanwhile, we can make the available details of counts on request.
CHAPTER
4
Batch 3
The asanas in this batch are:
1. YOGA MUDRA
2. JANUKARNA
3. JANU SIRSHA
4. YOGA NIDRA
5. GARBHA
6. KUKKUTA
In our day to day activities we are not performing many activities which require using of various joints and muscle groups. So the asanas here may be difficult at the outset, but one can overcome the stiffness slowly. These asanas give various benefits and is mentioned in this elsewhere.
CHAPTER 5
Batch 4
These asanas are done with initial position as standing. These are
1. GARUDA
2. TADA ASANA
3. KONA ASANA
4. PADA HASTA
5. TRIKONA
6. UTKUTA
7. CHALANA UTKUTA
These asanas give stability and balance and leg muscle will become stronger.
CHAPTER 6
Batch 5
These asanas focus on endocrine system. These are:
1. SARVANGA and VIPARITA KARINI
2. TRIKONA SARVANGA
3. PADA KUNCHAN SARVANGA
4. URDHWA SARVANGA
5. MATSYASANA
6. SIRSHA ASANA
7. URDHVA SIRSHA
8. URDHVA PADMASANA
9. CHALANA URDHWA PADMASANA
10. VRISCHIKASANA
The following endocrine or ductless glands derive great benefit from these.
Pitutary, Pineal, Thyroid, Testes
CHAPTER
7
Batch 6
These are considered as advanced asanas and require physical strength and mental concentration. The Asanas are:
1. MAYUR
2. SAMAKONA
3. ARDHA MATSYENDRA
4. TOLUNGALA
5. PADANGUSTA
6. PARVATA
CHAPTER
8
These are advanced kriyas and can be learnt from an expert only. These are
1. UDDIYANA BANDHA
2. NAULI KRIYA( VARIETIES)
3.
SARVAM SRI
KRISHNARPANAMASTU