Yoga Made Easy: A Primary Short Book ON Yoga and Pranayama
Yoga Made Easy: A Primary Short Book ON Yoga and Pranayama
Yoga Made Easy: A Primary Short Book ON Yoga and Pranayama
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Introduction
Dear Brothers and Sisters of the world,
It is said in our Shastras that there are four main things that make ones life full
of peace, happiness and comfort. It is said that: Firstly happiness is derived from good health
Secondly happiness is to have sufficient wealth
Thirdly happiness comes from faithful wife
And obedient children make heavenly life
It is well known that if one earns huge wealth at the cost of his health, he cannot
remain happy, but a person with good health but meager wealth will be happier.
Without good health one can neither enjoy the wealth and company of his
faithful and obedient family nor can he give happiness to them. Realization of
happiness of having good health comes only when it is absent. The key to
happiness is therefore is to have good health. Hence I would suggest you to
spend some of your valuable time for maintaining a good health. Good health
means all the parts of the body are functioning well. Yoga and Pranayama are
means by which you can achieve good health.
Yoga as the name suggests is unity of two existing substances. In this context it
is essentially full concentration of the mind over the body parts exercised in
yoga posture.
What is Yoga Posture? Comfortably positioning of the body in some specific
posture and holding it. All the yoga postures must be practiced with joy and
concentration to get the maximum benefit.
Hence it is strongly advised that if someone feels discomfort or pain in any
posture, he or she must stop immediately doing that particular yoga posture.
Although yoga postures for different parts of the body are different, all the
system of the body is benefited by it and one feels at ease at the completion of
yoga postures. Millions and millions of cells that make up our body need
constant nourishment and repair. Yoga not only nourishes the tissues and cells
but also tones up the whole body systems and helps proper blood circulation
and removal of waste products. Regular practice of yoga keeps joints and spine
supple, strong and flexible. As in present days people are busy and do not have
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sufficient time to do lengthy and difficult exercise to keep themselves fit and
healthy. This book is written on the basis of personal knowledge and experience
of practicing Yoga of different postures. This book is an abstract of yoga
lessons established by saint Pitanjali and ancient Sages. It can help one to keep
fit by spending 15 minutes to 90 minutes daily as per availability of his time.
Regular practices of these postures will help you keep fit in body, mind and
spirit. After the exercises, one should massage ankles, calf muscle and knee to
achieve the optimum result. Then lie down in corpse posture (Shavasana) for
few minutes. Yoga is an easy form of exercise but it is much more beneficial in
comparison to the traditional exercises. Yoga gives persons good health,
stamina, higher working capacity, disease-free body with alertness and
intelligence of mind. Simultaneously it prompts adoption of ones zeal and
purity leading to peace and joy. Hence for all round development, Yoga
practice is strongly advised in comparison to traditional exercises. After doing
yoga postures mentioned in this book, one would not feel tired as is felt after
traditional exercises.
One should also know, what is Pranayama? The exercise of inhalation,
exhalation and holding of the inhaled or exhaled breath in the lungs for some
time are pranayama. A proper balance of inhalation, exhalation and retention is
the key point of pranayama. Pranayama mean dimension of life. In Pranayama,
one can find the hidden power of the breath, which will not only give physical
and spiritual benefit, but also may enhance your life span, depending upon the
rate of your breathing. It is believed that during the life one can have maximum
800 Million breaths. Fast breathing shortens the life span in comparison to a
person whose breathing is slower. For example if your breathing rate is 15 per
minutes you may live up to 100 years. If one can control the breathing to once
in one minutes one may live up to 1500 years (This was the secret of longevity
of our ancient Rishi-Muni, Sages and Saints), as mentioned in the many
religious books of the world including Bible, Geeta, and Ramayana etc. Present
average breathing rate of a healthy person is 16 per minute.
Yoga is not the invention of recent ages. Our ancient Sages, Monks had
established its benefits by doing various experiments on themselves for
thousands of years and it is now known world over as a part of Indian Culture.
This is not copyright or invention of one. Every one who has studied various
ancient books is defining to practice it in their own ways.
There are several extremely learned Yoga teachers in the world. They have vast
and advance knowledge of Yoga and Pranayama. But it not easy to adopt their
teachings & techniques, if one does not know the primary lessons and practice
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and it may be difficult for him to adopt their teachings and copy their postures.
If you are physically capable and wish to follow their teaching classes, one
must have practice of these primary postures at least for six months. Otherwise
it will be like studying in postgraduate classes, engineering or medical without
studying in any primary school. I am sure most of the people who will practice
these easy asanas for six months will be physically and mentally fit and will not
need higher techniques unless they need posture for curing specific chronic
decease or are desirous of keeping themselves extraordinarily fit like Olympic
champions.
As per ancient books there are 84 Lakh yoga postures. Here we have selected
few most easy, beneficial Yoga and Pranayama that can be easily performed by
all. Out of which one may further choose a few, which he can easily perform
regularly. One should perform these as per his own capacity. There are many
thick books on Yoga in the market written by learned Yoga scholars. But most
people do not have much time and patience to read and follow their contents.
This book is published to help the masses for giving knowledge of easy Yoga
and Pranayama exercises in shortest period. Common people are neither
interested nor capable of doing Neti kriyas and difficult postures like Head
stand posture (sirsasana), Shoulder stand posture (Sarvangasana), Plough
posture (Halasana), Bow posture (Dhanurasana), Peacock posture
(Mayurasana), Eight curve posture (Astavakrasana), Eagle posture
(Gurudasana), Scorpion posture (vrscikasana), Cock posture (Kukkutasana),
Foetus posture (Garbhasana), Fish posture (Matsyasana), Swan posture
(Hansasana), Camel posture (Utrasana), Bow posture (Dhanurasana), Wheel
posture (Chakrasana), Meditative crane pose (Bakadhyanasana),One leg pose
(Aikapadasana), Tortoise pose (Kurmasana), Cows face pose(Gomukkasana),
Locked lotus pose (Budda-padamasana) etc. etc. Hence we have not considered
inclusion of difficult yoga postures in this book. If you can do slightly difficult
postures, then you must do Sun Salutation Postures. You may get maximum
benefit in Sun salutation, which you may get in doing all difficult yoga
postures. This book is dedicated to all who wants to learn easy Yoga and
Pranayama. If this benefits you, please spread this easy science to all free of
cost and help our movement of bringing a healthy and peaceful world. I am
very thankful to Mr. C. K. Basu, IAS retd., Mr. Bhola Prasad Singh (former
minister of Bihar), Mr. Shree N. Sharma, Dr. S. L. Maskara, Dr. K. D. Prasad
(advocate supreme court of India), Mr. K. M. Bansal, (Executive Director,
IOCL retd. Rajesh Maskara and Mr. S. M. Cairae, IPS (D. G. Police retd)
whose inspiration and assistance helped in bringing this book before you.
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PREPERATION
For doing yoga asana regularly, you may have your own yoga kit, which may
consist of one plastic sheet, one thick blanket, one cotton bed sheet and one
towel. If one sweats while doing yoga, he should wipe it with towel to refresh
the body and prevent germs from entering in the body through skin.
Yoga and pranayama can be done in both morning and in evenings. If one
doesnt have time to do the practice both times, then it can be done any time
convenient. But practicing yoga in the same place and same time is ideal. In the
evening body becomes more flexible in comparison to the morning hours. It is
important that practice should be done on empty stomach in the morning or
after 4/5 hours of lunch in the evening. If any one is habitual of taking tea /
coffee in the morning and or in the evening, they may do the practices after one
hour of taking that.
Yoga could be done either after bath or bath could be taken after exercise. But
there should be a gap of 30 minutes between both. The body should be relaxed
in every posture. After each posture, one should feel fresh and relaxed. One
should not overexert beyond his capacity for holding the posture for long
duration. One should not tire himself. For fast progress, daily practice is
essential. Women should not practice after third month of pregnancy, during
menstrual period and up to six months after childbirth. One must practice in
clean, well-ventilated space or in open space, where one gets sufficient oxygen
to maintain good health. The place should be free from bad odor, smoke,
dampness, dust and excessive wind. If one is practicing in a room fan or air
conditioners should not be used. At the time of practice, one may wear clothes
as per the season / weather. But the dress should be loose and comfortable.
Body should be kept free from ornaments and other articles. One should keep a
smiling face during yoga practice.
Before starting the practice put a plastic sheet on the ground, then blanket on it
and the blanket be covered by washed cotton bed sheet for hygiene and
comfort. Then one should lie down on the floor facing upward; keeping the
body straight in corpse posture (shavasan). Any part of the body must not move
and one should concentrate on the breathing only for 3 minutes or 30/40
breathings or till the body is fully relaxed and ready for the practice. While
breathing eyes may be closed aiming with image of God or ones favorite
personality whom one loves to be remembered. Ask excuses from every one
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and forgive every one, even your staunch enemies, which will free your mind
from anxiety and tension during the practice.
First thing you should start with simple Inhalation-Exhalation Pranayama.
Inhale through nostrils slowly and steadily without making any sound. Then
exhale slowly, continuously and silently. Have inhalation and exhalation for the
same duration (may be 10 seconds each). Do this at least 25 times. By doing
this you will be able to concentrate on inhalation and exhalation during the time
of exercises also.
TOE BENDING
One should get up from the corpse posture by bending ones body in right side
and sit on the blanket. Both leg are to be stretched in front. Palms placed on the
floor behind the back, keeping the waist, both hands and both legs straight,
focusing eyes on the toes. By deeply inhaling, slowly and firmly bend the toe
of your right leg inwards and relax the toe while exhaling. Similarly, slowly
bend the toe outward by deeply inhaling and relax the toe by exhaling. This
may be done three times each. Then inhale and bend the toe of the left leg
inwards and relax the toe while exhaling. Similarly bend the toe outward by
deeply inhaling and relax the toe by exhaling. This should also be done three
times each. Hereafter deeply inhaling and bend the toes of your both legs
inwards and relax the toes while exhaling. Similarly bend the toes outward after
deeply inhaling and relax the toes by exhaling. Do it up to three times each.
Initially you may do this practice separately by both legs, but after full practice
you may do it by both legs together. Please ensure feet should not be raised
above the ground. Ones face should be smiling during the entire practice.
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ANKLE BENDING
Sitting as in the previous posture, deeply inhaling slowly bend the ankle of your
right leg inward and relax the ankle while exhaling. Similarly bend the ankle
outward after deeply inhaling and relax the ankle by exhaling. Do it up to three
times each. Then repeat this practice by left leg also. Do it also up to three times
each. Now deeply inhaling slowly bend the ankles of your both legs inwards
and relax the ankles while exhaling. Similarly bend the ankles outward after
deeply inhaling and relax the ankles by exhaling. Do it up to three times each.
Initially you may do this practice separately by each leg, but after full practice
you may do it by both legs together. Please ensure that feet should not be
raised above the ground. Keep your face smiling during entire practice.
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ANKLE ROTATION
Sit as in the previous posture and keep both legs about one foot apart. Then fix
the heels of the feet on the floor by bending both toes inward and rotate the
ankles in a circle in clockwise and anticlockwise three times each. Try to touch
the floor by the ankles when it comes in the sides during the rotations. Inhale
while doing the first half of rotation (bringing the ankles from forward to back)
and exhale while doing the second half of rotation (bringing the ankles from
back to forward) for completing one circle. Initially you may start with one leg
at a time and then practice with both legs together. Keep your face smiling
during entire practice.
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These foot and calf exercises relieve tiredness and cramp, prevent
formation of a blood clot in patients after operations and are also
beneficial for sciatica pain and knee pain.
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All the knee postures strengthen the muscle and the ligaments
around the knee joint and rejuvenate the joint.
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This helps in loosening up the knee and hip joints for prolonged
sitting meditative and pranayama poses.
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THIGH ROTATION
Positioning oneself in the previous posture, bend the right leg from the knee and
place the leg past over the left thigh. Holding the toe of right leg by left hand
and right knee by right hand rotate right knee in a circle. Do this up to three
times each in clockwise and anticlockwise. Repeat this exercise by rotating the
left knee also. Breathing normal, sit straight during entire practice with smiling
face through out.
Benefits:
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FULL BUTTERFLY
Remain seated bring both heels close to the center of the body and hold the toes
by both hands. Then exhaling, slowly bring both the knees upward and inhaling,
slowly bring down both the knees to the floor. Be seated straight during this
practice. Do it up to three times. It increases the flexibility of the knee and hip
joints as also the muscles governing them lose their stiffness. Keep your face
smiling during entire practice.
Benefits:
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FIST CLENCHING
In yoga there are many useful sitting postures. But one should use the posture,
in which one may sit comfortably for long period. We suggest comfort pose
(sukhasana) for all seating postures. Sitting straight in the comfort posture, lift
the right arm straight in front of the body at shoulder level. Inhaling close the
fingers tightly to form a fist. Then exhale while relaxing the fingers and open
the fist. Do this three times. Repeat this practice three times by left arm also.
Now repeat this practice three times by both arms together. Keep your face
smiling during entire practice.
Benefits:
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WRIST BENDING
Sitting in the comfort posture hold the arms straight in front of the body at
shoulder level. Inhale and slowly bend the hands upward from the wrists so that
the palms may face forward. Tense the hands as if some force is preventing the
palms to bend. Then exhaling slowly bring the wrist straight and relax. You
may do this up to three times. Then reverse this process. Now inhaling slowly,
bend the hands downward from the wrists so that the palms may face you. Then
exhaling slowly bring the hand straight and relax. You do this also three times.
Now again bring both hands at shoulder level. Inhaling slowly bend one hand
upward from the wrist and another hand downward from the wrist. By exhaling
bring back both hands in straight position. Now repeat this process by reversing
the bending of both hands. You may do it up to three times. Keep your face
smiling during entire practice.
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WRIST ROTATION
Sitting in the comfort posture hold the arms straight in front of the body at
shoulder level. Clench the right fist tight and rotate the fist from the wrist three
times clockwise and anticlockwise. Do the same process with the other hand
also. Then do this three times by both hands together clockwise and
anticlockwise. Sitting straight keep the breathing normal. Keep your face
smiling during entire practice.
Benefits:
Wrists and fists postures are beneficial for arthritis of the related
joints. Also relieve tension of prolonged typing or writing.
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SHOULDER ROTATION
Sitting in the comfort posture, raise the arms stretched sideways at shoulder
level facing the palms upward. Bend the elbows and allow the fingers to touch
the shoulders. Now rotate the shoulders by elbows in such a way that, when
elbows go up the hands should touch both ears and when both elbows come in
front they should touch each other. Inhale till first half rotation and exhaling to
complete the full rotation. In the same manner reverse rotations should also be
done. You can do this up to three times in each direction. Keep your face
smiling during entire practice.
Benefits:
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NECK ROTATION
Sitting in the same posture, keep the chin rested on the chest. Now rotate the
head slowly in circle. Inhale while rotating the head till upward half circle when
head is at backward and exhaling bring the head forward in rotation until the
chin rests on the chest. Repeat this three times clockwise and anticlockwise.
Sitting straight keep your face smiling during entire practice.
Benefits:
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LEG ROTATION
One should relax for few moments after each asana.
After completing these
joint freeing exercises of sitting positions, relax your body in corpse postures
(shavasana) by lying down straight on the floor, keeping both legs and both
hand at comfortable distance apart. Concentrate on breathing only for 3 miutes
or 30/40 breath at about 10/12 breathe per minute or till the body is fully
relaxed and ready for another yoga posture. Thereafter one should straighten
both legs and hands. Palms must be down on the floor. Slowly the right leg
should be lifted high and slowly rotate at from hip joint while keeping the leg
straight. It should be done up to three times clockwise and three times
anticlockwise. While raising the leg in rotation inhale and exhale while bringing
down the leg in rotation. This performance be repeat for left leg also. After
resting for few moments both legs should be lifted high together and slowly
rotated from hip joints by keeping the legs straight up to three times clockwise
and three times anticlockwise. Face should be kept smiling during entire
practice. Persons having waist pain, spinal problem, backache, kidney problem
should avoid rotation of both legs together.
Benefits:
Good for hip joints. Reduces fat accumulated at the hips, thighs
and waist. Helps in toning of abdominal and spinal muscles.
CYCLING
After relaxing the body in the same posture for few moments, the right leg
should be lifted and bent from the knee close to the abdomen and moved it
cycling three times in one direction and three times in the reverse direction. It
should be repeated with left leg also. After resting for few moments the both
legs should be lifted and bend together from the knee close to the abdomen and
both the legs be moved as was done previously three times in one direction and
three times in the reverse direction, inhaling while straightening the legs and
exhaling while bending the legs to the abdomen. Face should be kept smiling
during entire practice. Persons having back pain should avoid cycling by both
legs together.
Benefits:
Good for hip and knee joints. Strengthens abdominal and lower
back muscles. Activates intestines, cures constipation and acidity.
(Fig 22 - Cycling)
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BOAT POSE
After relaxing the body for few moments, both hands should be put straight on
both sides of the head on the floor touching the ears, palms facing upward.
Inhaling deeply the legs, hands, head and upper portion of the body should be
lifted as much as one can raise easily. The breath should be held as much as one
can comfortably do in this position. Then exhaling one should return to the
lying position. One may repeat this up to three times. The whole body should be
relaxed after each round, keeping the face smiling during entire practice.
Persons having spinal problem, kidney problem, backache or waist pain should
use one leg only at a time.
Benefits:
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Benefits:
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Step 1 - (Salutation Pose):- In standing position and Keeping the feet together
or with little gap as convenient the palms be raised and positioned them near the
chest. OM should be chanted five times and mind and body be readied for Sun
salutation postures. Keeping the breathing normaly the body relaxed. Keep
image of the God in your mind and heart. Then chant the mantra Om haan
mitraya namah, audibly or mentally.
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Step 2 - (Raised Arm Pose):- Raising hands straight up with shoulder width
apart, entire upper part of the body be bent backwards in the shape of an arc
while inhaling. The legs should be remaining in this position for few moments
and one should chant Om hing ravaye namah.
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Step 3 - (Foot-Hand Pose):- Exhaling, slowly one should bend forward and try
to touch the toes with the fingers without causing any pain and without bending
the knees. The Mantra be chanted in this posture Om hung suryaya namah.
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Step 4 - (Equestrian Pose):- Placing the palms on the floor on both sides of the
left leg. The right leg should be stretched backward as much as one can easily
do and bending the other leg from the knee and keep the hands straight. The
back should be in form of an arc drawing the head backwards and pushing the
chest out. When drawing the head back inhaled Om hain bhanave namah be
chanted.
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Step 8
Step 9
Step 10
Step 11
Step 12
All the twelve steps should be repeated with reversing the position of the legs in
certain poses. This will complete one round of sun salutation. One may do it up
to 10 rounds or as one can easily do without getting tired. Persons above the age
of 50 years should not do more than five rounds. Surya Namaskara (Sun
Salutation) is known to be very beneficial yoga that brings bliss. But there is
one caution. It should not be practiced after the age of fifty if it has not being
practiced earlier or persons are not involved with physical exercises previously.
Osteoporosis of the bones starts from this age. Many people have fractured their
bone by practicing it at the later stage and bringing bad name to yoga. Only
recital of the 12 names of the Sun in the morning after awakening brings bliss
and wards malefic effects.
Benefits: This yoga increases concentration, improves digestion, tones the
spinal nerves, eliminate abdominal ailments, helps to remove constipation,
improves blood circulation, reduces excess weight, improves muscles of legs,
arms and shoulders, open the lungs, makes the spine supple, tones the liver,
massages the kidneys and adrenal glands. This is an amazing practice for
massage of the joints, muscles and all internal organs. It has a heating benefit. It
balances all the systems of the body and is very beneficial for the persons,
whose movements are restricted like office workers and shopkeepers. Daily
performing of these postures will help them in maintaining perfect healthy
physique, sharp intellect and strong memory. It is very useful for students also
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These practices are useful for good health and longevity. It cures
acidity, indigestion, constipation and gas related problems.
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After inhaling
After exhaling
(Fig 30 Forehead breathing)
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.
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one may not be with God all the time. He knows every thing, whether in the
open or behind closed door, He even knows what ever you are thinking in mind.
Therefore one should always think well and perform best to gain faith of God in
you. Think in this way up to 30 minutes.
Benefits:
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It also helps in relieving all stress and strain of the body and mind.
This posture is helpful in stiff neck, slipped disc and stooping
figure. Peoples having these problems may feel comfort in sleeping
in this posture.
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HAND ROTATION
While in standing position with either the feet together or with a little gap, one
may lift ones right hand and rotate it in a circle clockwise and anticlockwise
ten times. This should be repeated with left arm also by rotating it in a circle
clockwise and anticlockwise ten times. This will help in preventing Freeze
Shoulder problem. The person who is already suffering from Freeze Shoulder
problem should repeat this 5 to 10 times in a day to get out of this problem.
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MEDITATION
One needs highest concentration in the meditation. Freeing the mind from all
the attractions and distractions of the world, one should focus on any of ones
most likable subject or object like ones master, God or Guru and meditate on
perfection, purity, freedom, full knowledge. Later after few weeks of practice
meditation on other objects like sun, moon, ocean and other pride of the nature
etc. could be meditated. After some time one should divert his mind from
worldly objects and try to concentrate on oneself. In the initial stage, after in
any meditation posture, concentrate on breathing only with closed eyes. There
after the mind could be brought back on and every major thing happened during
the last day from time of waking up to time of going to bed, the actions taken
by oneself be revised with promises not to repeat the mistakes and to do even
better in future. One should concentrate on good actions and pledge to remove
ones faults like anger, greed, jealousy, falsity, deception, infatuation etc. One
should repeat the promise regularly during the regular yoga practice in the
morning. One will be surprised to find that in few days that ones above
mentioned habits have reduced drastically and your daily routine will be calm,
peaceful and tension free. Then any one will be better prepared for meditation.
One may continuously chant Gayatri Mantra during meditation in your heart.
You may do meditation by sitting in padamasana (Lotus Posture). For
padamasana one should place ones right foot on the left thigh in a manner that
the heel touch out the pelvic region. The sole of the foot should face upwards.
The left leg be placed on the right thigh in the same manner. The palms of both
hands be placed on both knees by putting fingers in Dharanasakti Mudra
(thumbs touching the fore fingers). If one cannot sit comfortably for long in
lotus posture, one may sit in any comfortable posture. If you are not
comfortable in sitting for long time in any sitting posture, then one may
meditate even in corpse posture. During meditation back and neck should be
kept straight and the eyes closed concentrating on the third eye (center of both
eye brows). If one meditates daily for 30 minutes, he will be able to face the
battle of life with peace and spiritual strength. Meditation is most powerful
tonic for mind and nerves; hence it kills all pains, suffering and sorrow. It opens
the door of intuitive knowledge and field of unending pleasure. Perfect
meditation cannot be practiced in a short time and one have to strict hard for
some time by being vigilant and lot of patience. Gradually all the doubts of ones
mind, if any will be cleared, on its own, and a mysterious inner force will guide
the person. Best time for meditation is before sunrise in the morning and after
sunset in the evening. By controlling the breathing you may increase your life.
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(Fig 38 Meditation)
CONCLUSION
We are presenting before you the shortest book on yoga and pranayama
incorporated with selected few most easy and beneficial postures. This book has
been produced for the common people. Common people cannot perform all
yoga postures as learned yoga teachers and Swamis can perform. As mentioned
earlier also that yoga postures are for comfort. One should stop immediately if
one feels discomfort in any posture. Although we have selected only easy
postures, which one can perform comfortably, but one may select few out of
these also as per your convenience, for the daily practice. Initially you may not
feel pleasure in doing yoga postures but gradually you will enjoy in performing
these practices, if you will daily practice it with ease.
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