Introduction

A sampling from Dr Svami Purna’s Balanced Yoga book is being provided on the Adhyatmik Foundation website as an introduction to the practice of yoga postures or asanas.  You will find information about a complementary practice called Purna Yoga on this website as well (to be added soon). 

Both the Balanced Yoga and Purna Yoga books are available for purchase from the Adhyatmik Foundation bookstore found under Publications.

The excerpt below from the Balanced Yoga book includes the following sections: Preface, About the Postures (Asanas) and Week 1 practice.

Disclaimer:  While it is clear that the practice of yoga can improve health and well being and can also be very therapeutic in eliminating many physical and mental ailments and disorders it must never be used as a substitute for medical treatment.

If you are suffering from any medical condition - no matter how mild - or you have any history of illness then you must check with your doctor before you begin to perform any of the movements.  Your doctor knows your medical history and is therefore qualified to advise you whether you can undertake these movements.

Please remember that all individual concerns must be addressed to your medical practitioner before beginning this program. The author and editors cannot take responsibility for medical concerns. 

Preface

The title “Balanced Yoga” has been chosen to indicate that although the emphasis is on Hatha Yoga, the yoga of the physical body, guidance, instruction, and simple exercises to further mental and emotional maturity and growth are also provided.  The contents of this book are designed to help you cope with yourself and your surroundings, to overcome the stressful conditions of daily living and to promote direction, purpose and fulfillment in life.

The lessons are constructed so that each contains a combination of physical exercises (asanas), breathing techniques (pranayama), various methods of relaxation, some thoughts to ponder, a few simple disciplines, ideas on eating habits, and practical exercises of concentration and meditation.  Although there is a guiding thought, subject or principle for each week, with postures manifesting this thought, the selected practices are always balanced so that the whole being may benefit. 

This program is intended as a practical aid.  Diligent practice will bring results.  It will uncover the best in you.

The postures described in this book are for both men and women, unless otherwise indicated.  If you have any doubt about performing any of the exercises, do not hesitate to contact your physician.

About The Postures (Asanas)

Lessons are learned from many sources, including the elements of Nature:  Mountains represent firmness and stability; in rivers we find fluidity and flexibility; trees illustrate the ability of forbearance; and the sun teaches us to shine without expectation or discrimination.  The clarity of the sky and the patience of the earth can serve as constant reminders and examples to us.

Each creature has attributes or qualities from which one can learn.  There is the fearlessness of the lion, the power of the cobra, the alertness of the dog, the industriousness and organizational mastery of ants, the wisdom of the tortoise who withdraws in to his shell, his Self.  Birds do not hoard food and they have the ability to fly high.  Above all there is the majestic eagle whose strength, power and endurance enable him to live in surroundings and altitudes unbearable to others.  Soaring on lofty wings, he alone enjoys the total freedom of a perfectly clear sky.  There is wisdom in contemplating such achievements.

It is said that there are 8,400,000 creatures – and as many postures.  Now it is neither possible nor practical for the human being to know and practice even one thousandth of these.  But consider what the mindful contemplation and practice of just a few of these postures can do for you.  As you mold your body into a particular pose, directing vital life force into the corresponding limbs and organs, not only do you exercise and vitalize your whole system, you also identify with the quality of the posture you assume.  For instance, if you perform the balancing posture of a tree for some time, this balance will reflect in y our mental and emotional outlook.  You are thus building positive qualities into your character.

Although many factors such as environment, people and past experience will influence you, the results will depend entirely on your own conscientious and steady effort.  Hatha Yoga, if practiced with purity of body and mind, will enrich the quality of your life.

One must not rush;  one must not grow lazy.  If your effort is regular and balanced, you will truly enjoy the practice of yoga.

WEEK ONE

“Find a quiet retreat for the practice of Yoga, sheltered from the wind, level and clean, free from rubbish, smoldering fires and ugliness and where the sound of water and beauty of the place help thought and contemplation.”

                                                       -Svetasvatara Upanishad –

Although the advice from one of the oldest yogic scriptures may not be possible for all, it gives the general idea that harmonious and serene surroundings are of great benefit.  Settle yourself on your mat with crossed legs and collect your thoughts for a moment.  Remember that yoga means union – a harmonious, peaceful relationship with all creation.

Warming Up

Before you start it is very important to release accumulated tension from various parts of the body.  The stretching of muscles and loosening up of joints will gently ease you into the program, bringing you into attunement with your body.  The body thus becomes conditioned for the postures, and you will derive maximum benefit from each posture.  Do not be tempted to skip this preparation.

Neckroll

Stand upright.  Relax the shoulders.  Drop your chin forward and very slowly rotate your head in a clockwise direction.  Repeat.  Then rotate your head in a counter-clockwise direction.  Repeat. (Use the neck as a pivot.  Avoid turning your face while rotating your head.)

Shoulder and Arm Rotation

Stretch out your arms to the sides, imagining you are between two walls trying to push them apart.  Repeat three times.  Keep your arms at shoulder level, then rotate the shoulders forward.  Hold for a few seconds.  Rotate the shoulders backward.  Repeat three times.  Drop both arms slowly and relax.  Observe the sensation this produces in your body.

Gentle Hula

Stand upright, hands on  your hips.  Gently rotate the hips clockwise in a circular movement three to five times.  Repeat the movement in the other direction.

Cleansing Breath

Stand with your feet apart.  Inhale fully while you raise your arms above your head in a stretch.  Bend at the waist and let your arms fall forward between your legs while you exhale with an open mouth.  Repeat three times.

Ankle Exercise

Sit down and stretch out your legs.  Bending the right leg so that you can reach the foot comfortably, take the right ankle with the right hand.  Grasp your toes with the left hand and gently rotate the foot in a clockwise direction three to five times.  Repeat the motion in the opposite direction.  Take your ankle with both hands and shake it.  Repeat the entire sequence with the left foot.

Leg Stretch

Sit with your legs stretched out in front of you.  Grasp the toes (or ankle) of the right foot.  Gently straighten the leg.  Raise it up as far as comfortable.  Hold while you focus on your leg muscles and let them relax.  “Talk” to them.  Bend and relax the knee a little and repeat this stretch twice.  Change legs and repeat the sequence.  When you are finished, “shake out” both legs, and lie down and relax.

Spinal Roll

Sit at the foot of your mat with your knees drawn up.  Clasp your ankles, make your back round and roll back onto the mat, rocking gently back and forth several times.  (A mat or blanket thick enough to protect your spine is most important for this exercise.)  Please be careful not to jerk, and beware of rocking too far back onto your neck.  Stretch out and relax completely.  Observe the effect on  your body.

Swaying Tree (Urdhva Hastattasana)

Stand with your feet slightly apart.  Raise both arms above your head.  Bend from the waist to the right, then to the left, gently swaying to and fro.  Repeat five to ten times. 

EFFECT:  The Swaying Tree promotes flexibility of the spine, trims the waistline and relieves constipation.

Cat (Billkasna)

Kneel with your hands on the floor, knees slightly apart.  Exhale      while arching your back up high.  Keep your head between your       arms, looking at your abdomen.  Hold this pose for a few seconds.  Inhale, as you drop your back to a concave position.  sequence five to ten times, creating a slow, flowing movement of the two postures.  Relax and observe.

EFFECT:  The Cat promotes flexibility of the spine.  It is good for posture and it strengthens the back and pelvic area.  It vitalizes the entire body.

Butterfly (Fatingasana)

Sit on the floor.  Pull both feet toward you.  Placing the soles together.  Grasp the feet with both hands.  Gently press the knees to the floor, bouncing them very lightly.  Repeat three to five times.  Straighten and shake out both legs.

EFFECT:  The Butterfly increases flexibility of the legs and hips and firms the thighs.

Diamond Seat (Vajrasana)

Sit on your heels, knees together, place your hands on your  knees.  Breathe slowly and consciously.  Slowly raise up onto your knees, keeping your back and head perfectly straight.  Sit down in the same manner.  Repeat twice.

EFFECT:  The Diamond Seat is good for knees and thighs.  Because it combats sleepiness, it is a good posture to practice after meals as an aid to digestion.

RELAXATION (Savasana)

Lie down on your mat, your body straight, heels joined, toes apart, and arms alongside the body, palms loosely turned up.  Close your eyes and mouth gently.

Focus on  your breathing.  Remember that the mind and breath are closely connected.  By controlling the breath and making it very slow, we are calming the mind.  This calmness of mind is essential for good health.

Now relax every limb of your body.  Start with the toes by giving them a gentle shake, then relax them.  Relax the ankles and lower part of the legs, the knees… the thighs… the hips.  Wherever there is a joint, concentrate on relaxing it;  the upper and the lower limbs will automatically follow.

In the same manner, release all tension and tightness in your spine and back.  Relax the abdominal area, then relax your chest so the heart and lungs will benefit.  Now the shoulders, allowing the relaxation to flow into the arms.  Continue on to the forehead to relax the entire face and scalp.  The whole body is now completely relaxed.  Remain relaxed for at least five to ten minutes.

Let your breathing be slow and steady, completely rhythmic and without sound.  Then slowly, without jerking or straining, roll onto your right side.  Fold the right arm and place it like a pillow under your head.  Let heel be upon heel, knee upon knee, the body completely straight, with the left arm loosely placed on the body.  The entire body is still relaxed without tension anywhere.  Gently roll onto your back.  Raise the legs slightly and relax them again.  Be sure to keep the entire body straight and without strain.  Now turn onto the left side and repeat the procedure.  Gently roll back onto your back.  After taking a deep breath, exhale slowly and sit up with ease.

EFFECT:  Relaxation following the exercises is a process in which no active tension is generated in the muscles of the body.  During the state of profound relaxation, muscle tension and intra-tissue tension fall drastically.  This results in an increase of blood flow into the tissues, providing the muscles with nutrients and oxygen essential for releasing energy.  At the same time waste products are being washed out of the system.

It is believed that the feeling of fatigue after exercising is due to accumulated waste matter.  The speedy disposal of waste results in relief of fatigue.  It is essential to conclude each practice session of yoga asanas with total relaxation.

DISCIPLINE AND PRACTICE

It is recommended that you practice these postures regularly, preferably every day.  During the coming week, make an effort to walk and move gracefully, in a relaxed manner, rejecting thoughts of strife, anger or dislike.  Remember that you are part of the Whole and so are others.