Invocation to Patañjali
योगेन चित्तस्य पदेन वाचां मलं शरीरस्य च वैद्यकेन।
योपाकरोत्त्तं प्रवरं मुनीनां पतञ्जलिं प्राञ्जलिरानतोस्मि॥
yogena cittasya padena vācāṃ malaṃ śarīrasya ca vaidyakena।
yopākarotttaṃ pravaraṃ munīnāṃ patañjaliṃ prāñjalirānatosmi॥
Human beings possess three tools of action, the mind (manas), speech and body. As human beings, we have the freedom and capacity to use these three tools according to our will. According to the way we use them, we will experience different results. If we use them for a noble purpose, they support our welfare and are strengthened. If we use them to harm others or to destroy the welfare of others, we will experience a negative impact, which disturbs our welfare and weakens our three tools. Hence, a wise person should always think of how to use these tools in the best way. They should be used for the welfare of others and our own welfare.
For understanding the wisest use of these wonderful tools, we need guidance, as we may not be able to understand which actions are right, and which are wrong.
Patanjali, the incarnation of Kundalini, took a birth to support mankind. He wrote three main texts for the education of mankind. The first is about the mind, it is known as Yoga Sutra. The second is a Sanskrit grammar text, which deals with how to best use words and sentences, which words are appropriate, along with when and where to use a certain word. The third text is on Ayurveda, the science which deals with right health, as well as illnesses and their remedies. Patanjali served society through these three important sciences.
With gratitude, let us salute that great incarnation of Kundalini for his grace.
Introduction:
Stillness of the body supports meditation. That stillness will be gained by a particular posture. According to Patanjali, the word asana is defined as a stable and comfortable posture. The purpose of asana is meditation; this can be achieved if the body is in the right condition. If the body is diseased or unfit, there should be some correction. Postures may correct the body, any ailment may be solved through proper postures which are innumerable. It is important to remember that not all postures are appropriate or required for all. One may need guidance to understand which postures are required.
Practicing postures regularly develops mastery. This can support an aspirant to overcome dualities such as hot and cold, etc. Practicing asana keeps the digestive fire in a healthy condition, strengthens the back, and helps eliminate rajas from the body. The result being sattva domination. It is through sattva domination that all Yogic achievements are possible. But, one should be aware that the postures are not randomly designed. They are based on well-understood methods and steps. The intention here is not to promote interest in doing many postures but rather to use postures in a meaningful way. Always keep this information evergreen (fresh) in your mind.
BY
Dr. K L Shankaranarayana Jois
General Recommendations:
The following manual is meant to be used as a reference. It is recommended that a practitioner be guided by a knowledgeable teacher until the practitioner is ready to commence a daily personal practice.
It is natural for a practitioner to experience physical and mental changes due to a regular asana practice. When done correctly the practice results in a feeling of better balance and control of the body and mind. If one is not sure about the physical and/or mental changes experienced, a knowledgeable teacher should be consulted prior to continuing the practice.
Practice Direction:
Asana should be practiced facing East or North.
Practice Time:
Morning hours after the bath, and prior to food, or evening prior to food.
Digestion & Practice:
Asana practice should be done on an empty stomach. A 4-hour gap is recommended between the last meal and practice if solid food has been consumed prior to evening practice. A 1½ -2 hour gap is recommended prior to commencing asana practice if only liquids, including water, have been consumed.
Bodily Waste & Practice:
One should allow bodily waste (faeces and urine) to be eliminated prior to practicing. Elimination should be natural and without strain (one may need, at times, to wait for a few minutes until the digestive system begins the elimination process. In this case, as well as others, the time should be taken to complete the process without force). In general, those suffering from constipation should take the advice of a knowledgeable person to balance the system.
Menstruation:
It is recommended to not practice for the first three days of menstruation.
Food & Practice:
While practicing asana, bodily heat will be provoked, and some basic elements of the body will be disturbed. Certain foods are recommended to balance the condition of the body.
One cup of milk a day
One teaspoon of ghee with each meal
Moong Dal Juice (recipe)
Oil Bath & Practice:
The daily practice of Abhyanga, an oil bath, is recommended to facilitate the suppleness of the body and calmness of the mind.
Year I – 30 Primary Posture & Concluding Postures
सूर्यनमस्कारः आरुणः – sūryanamaskāraḥ āruṇaḥ
सूर्यनमस्कारः महासौरः – sūryanamaskāraḥ mahāsauraḥ
उत्तानासनम् – uttānāsanam
पादांगुष्ठासनम् – pādāṃguṣṭhāsanam
पादहस्तासनम् – pādahastāsanam
त्रिकोणासनम् – trikoṇāsanam
परिवृतत्रिकोणासनम् – parivṛtatrikoṇāsanam
पार्श्वकोणासनम् – pārśvakoṇāsanam
परिवृतपार्श्वकोणासनम् – parivṛtapārśvakoṇāsanam
प्रसारित-पादोत्तानासनम्-अ – prasārita-pādottānāsanam-a
प्रसारित-पादोत्तानासनम्-आ – prasārita-pādottānāsanam-ā
प्रसारित-पादोत्तानासनम्-इ – prasārita-pādottānāsanam-i
पार्श्वोत्तानासनम् – pārśvottānāsanam
वीरभद्रासनम् – vīrabhadrāsanam
पश्चिमतानासनम् – paścimatānāsanam
पूर्वतानासनम् – pūrvatānāsanam
अर्धबद्धपद्म-पश्चिमतानासनम् – ardhabaddhapadma-paścimatānāsanam
तिर्यङ्मुख-एकपाद-पश्चिमतानासनम् – tiryaṅmukha-ekapāda-paścimatānāsanam
जानुशीर्षासनम्-अ – jānuśīrṣāsanam-a
जानुशीर्षासनम्-आ – jānuśīrṣāsanam-ā
जानुशीर्षासनम्-इ – jānuśīrṣāsanam-i
मरीच्यासनम्-अ – marīcyāsanam-a
भुजङ्गासनम् – bhujaṅgāsanam
मकरासनम् – makarāsanam
वज्रासनम् – vajrāsanam
शशाङ्कमुद्रा – śaśāṅkamudrā
पद्मासनम् – padmāsanam
योगमुद्रा – yogamudrā
मौनसाधनम् – maunasādhanam
शवासनम् – śavāsanam