ASHTANG YOGA
ASHTANG YOGA
By Swami Dwiroopanand (Dr. H. K. Gandhi in Past Life) (All rights reserved by Author).
Contact : Dr. H. K. Gandhi C/O Pankaj H. Gandhi. PH: (904)-733-1579. (904)-733-1579. Jacksonville, FL. USA.
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Comp. Page Set :
By Swami Dwiroopanand
By Dr. H.K.GANDHI (USA) (Email :
[email protected] [email protected]))
ART & SCIENCE OF GOOD HEALTH, WEALTH HAPPINESS & PERFECT SPIRITUAL SPIRITUAL LIFE.
(Dr. H. K. Gandhi- in Past life)
Edition:
1st. 1000 copies.
Year:
2008.
Padmavati Printing Press. Gr. Floor, NIRMAN HOUSE. Opp Vidyanagar High School. Usmanpura, Ahmedabad. 380013. Phones: 2755-0268 & 3002-9596.
ADHIATMA VIGYAN PRAKASHAN C/O Vinod Bhatt Ph: Res. 2630-1891 (Mob: 98246-53043) Ahmedabad-380015.
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WITH MY NAMASKARA
PREFACE:
I DEDICATE THIS BOOK TO
Yoga and all Indian Scriptures teach, “Know and Unfold your divine Spiritual self within, Purify intellect, believe in equality of all human beings and universal brotherhood of mankind”. Let this book “Lighten a spark of transcendental living and spiritual understanding” in minds of all lost path religious leaders and short sighted egoistic political heads of various countries of the world. This Ashtang Yoga book is really, ‘Brahma Vidya and Yoga Shahtra’, described in the Gita. Any one can understand perfect laws of Mother Nature (Prakruti), with known facts of sciences. The laws of motion and gravity govern fine atoms in space and all gross material bodies on globe earth and entire universe in a wonderful and perfect manner.” Let this book become instrumental in bringing better understanding about Yoga, Yoga, God and One One religion of Global Global humanity, in present days of religious fanatism all around. I have suggested a plan of I.G.D.S. “God is Truth” and “Truth is God” Mahatma Gandhi has said.
MY LATE NANA AND NANI
Shri Ishverbhai Mahadevbhai Patel I hope this book will prove useful to all Yoga students and all open-minded Yoga teachers of any country or religion, who wish to learn about Eternal Religion in the first two steps of Yoga and how to Know, See and Unite with ‘One God of Universe’.
& Mrs. Revaben Ishverbhai Patel, AND TO LATE FOUR MATERNAL UNCLES,
Naranmama, Dahyamama
(Before Starting this book, Please read Ch. No. 26, “Is God Fact or Fiction or Myth?” It indicates ind icates the final aim of Yoga Study, Self Meditaion and meaning of Samadhi).
Parshotammama, &
Keshamama. * * * * * I had closed my medical practice in India in 1981, and immigrated to USA with all my children. During this free period I was reading and writing my notes on Yoga, Vedanta and Gita in Gujarati language. During my interim visits of India, every two years, I used to publish one or two books in Gujarati. I wrote my first English book ‘ABC of Hinduism’ in 1988, and my next life mission book, “Mahatma Gandhi Ambassador of God” for Entire Mankind during 21st Century” in 1992.
(OF NARODA, AHMEDABAD)
FOR THEIR LOVE AND FATHERLY CARE DURING MY CHILDHOOD & YOUNG DAYS.
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Karm Yoga teaches noble behavior. It brings worldly Fame & Material Successes. Preaches “Universal Religion”. It is a path of knowing Relationship between Self and God. Removes fear of Death.
Section: I
Introduction: 3.
BRIEF HISTORY OF PATANJALI YOGA.
Prior to the period of Lord Buddha (6th Cent BC.), and Saint Patanjali (? 2nd Cent BC), many Yoga practices were going on in India since Vedic times. There was a Chatus-Pad (4 step) Yoga, with about 200 verses ( yog-sutras). Its four sections were known as Samadhi- Pada (51 Verses), Sadhan Pada (55 verses), Vibhooti Pada (56 verses) and Kaivalya Pada (38 Verses). All these sections were jointly called Yoga Sutra* It appears that Saint Patanjali has revised above Yoga study. He had developed it into a perfect art and science. From the above Yoga Sutra, Patanjali had picked up important 8 Sanskrit words Yama, Niyama, Asans, Pranayama, Pratyahara, Dharana, Dhayana and Samadhi, and arranged them into a ladder of 8 steps of Morals, Yoga Postures and self-meditation. This revised 8 step Yoga is the Real Astanga-Yoga. It is also called “Raj Yoga’, or Patanjali Yoga or ASHTANG YOGA. A Yoga student learns each step slowly under the guidance and supervision of a well-read, self-realized and non-greedy Guru. Yog-Sadhna (study) is a part and parcel of religious and cultural heritage of India. In the Ten Words of first two steps, there is root and perfect science of world religions. There is similar message in Old Testaments, New Testaments of Christianity, Jainism, etc., and these first two steps of Ashtang Yoga. In USA and India a rare Yoga teacher may be teaching these ‘Ten Yoga Words’ of Eternal Religion of Humanity (Sanatan Dharm) to his students.
To Remember Benefits of Yoga Study Remember the spelling of P A T A N J A L I P eace of Mind. No angers, no fears and no worries, no tensions, no stress, no depressions, no unwanted elations. Never think of suicide.
ASHTANG YOGA
Section: II
ART AND SCIENCE OF HEALTH, WEALTH & SPIRITUAL LIFE. Ashtang Yoga: 7.
STEP NO. 1. YAMA.
Ahimsa Satyam Asteyam Aparigrahaha Braham-charyam eeti Yamaha Sadhan Pada. V-30 These five words mean Non-violence, Truth, No thefts, No greed and Chaste sex life. If these words are well understood and translated in daily actions (Karma), they help to postpone death and remove Fear of Death. "Jatasya hi dhruvo mrutum". "Every born creature has got to die". The Bhagavat Gita (Ch-2) declares this perfect and eternal law of Mother Nature or God. Death is the final and natural End of Life, yet it is also a common FEAR ( Bhaya ) in all living human beings and animals.
By: Swami Dwiroopanand. (Dr.H.K. Gandhi – in past life. Jacksonville. FL. USA)
The name of first step is Yama. Yama is an Imaginary mystic God of Death in Hinduism. The first step in Ashtang Yoga makes us aware of a definite event, surely going to occur in future life, namely Death. This step teaches five moral words. These words are like commandments found in all world religions. If one does not observe these five principles in daily life, Death comes earlier. Its practice promises a Long and Healthy Life. All animals and mankind have this natural fear of death. This fear of death vanishes and mind becomes fearless (Abhaya) when one reaches the last (8 th step) of Samadhi by Yoga study. In Samadhi one realizes that he/she is “Divine Immortal Soul”, always present in all living beings. One also understands true relationship between living and non-living Universal bodies, and knows the presence of “Absolute Reality (God)” as Immortal Soul within.
PART-III. (A) Asana for limbs. ASANA OR STATIC BODY POSTURES. Garudasana. EAGLE POSTURE.
A healthy body keeps mind healthy and healthy mind keeps the body healthy. When Body and Mind are in Yoga with Intellect, a well balanced human personality is the final result. Nearly three hundred Asana are described in Yoga Books, but one needs to learn only a few useful Asana, good for one’s age period and specific needs. Good health of body and all Vital Systems is important for long life and to enjoy material happiness.
Stand on one leg. Wrap the other leg around it. Do similar wrapping of one hand on a semi-flexed elbow of other hand. Maintain this position for a few minutes. Do such 2-3 min. spells changing right and left hands and feet.
All Yoga Asana can be classified into following main groups. A. Asana for limbs. They preserve the fullest range of mobility of all major joints of upper and lower limbs. B. Asana for the spine and neck. These can be sub-divided into 3 groups. (i). Backward spine bending Asana (ii). Foreword spine bending Asana. (iii). Rotation and side to side spine bending Asana.
C. Asana for the vital systems (A) ASANA FOR LIMBS. These Asana maintain and increase the full range of movements in major joints of upper limb like shoulders, elbows and wrists, and lower limb like ankles, knees and hip joints. The limitation of joint movements and various diseases occurring in joints of hands and legs bring crippling state to any person. If some simple Asana are done regularly from young age, a very useful long and healthy life is the real gain. Only a few popular Asana will be described in these chapters. The pictures of many other Asana and more details are available in many Yoga books and work out Yoga videos available today.
2. Vajrasana. HIPS AND KNEES POSTURE. Sit on both flexed knees and ankles pointing backwards. Try to separate both feet slowly outwards according to your tolerance. Maintain this posture as long as you can, but never over do this or any difficult posture longer than your limit of tolerance. Complete flexion of knees and rotation of hips prevents old age arthritis. This Asana is very useful for the western people who are not used to sit on ground or use toilet in squatting position for excretory functions.
3. Mayurasana. PEACOCK POSTURE. This is a difficult Asana, but useful for youth and adults. Two palms and forearms flexed at elbow support the straight and horizontally extended body in prone position. Posture looks like an Indian colorful bird peacock.
4. Hirak-asana. DIAMOND POSTURE. Can be done in standing or sitting positions. Stand on toes, knees facing outwards. Raise heels and keep two palms on loins. Upper limbs can be placed in various poses like facing sky, or back of neck etc,. These postures can also be done in sitting or lying down positions.
PART-IV. (B) (i) asana for backward bending of spine and neck. Most people stoop forewords during normal daily activities. This leads to a constant strain on the back muscles of spine. By doing forward bending Asana, the spinal back muscles get toned up. The fatigue of the back muscles is responsible for many minor backaches and loss of mood during work hours. By doing Back bending Asana the range of backward movement of spinal column is increased. Stronger spinal muscles prevent backaches and future slip-disk problems. 1. Shalabhasana. Half, Full, Chalit. LOCUST POSTURES. Lying in prone position raise head and neck and extended one by one leg as up as you can, keeping two hands by the sides. Carry out this, alternately 5 or 10 times on both sides. Try to synchronize and link with one Maha-Pranayama each spell of leg raising. Two legs raising done together makes a full Shalabhasana. Moving two legs one after another make a Chalit Shalabhasana.
Chalit Shalabhasana.
2. Bhujangasana. SERPENT OR COBRA POSTURE. Lying in prone position raise Head and Chest keeping both legs fully straight. Maintain for 2 or 3 minutes. Breathing is allowed. Short spells of 10 to 30 seconds of Breath In-holds, Kumbhaks, can be done. Support of two elbows is allowed. Do not forget to do a Savasan in between.
3. Matsyasana. FISH POSTURE. Do Padmasana- the meditation posture. Maintaining the flexed knees, lie on back. Then bend neck backwards and lift abdomen and chest upwards. Breathing permitted. Do such 3 to 5 spells of 2-3 min. each.
4. Dhanurasana. BOW POSTURE (easy). After doing above two Asana No 1 and 2, lying in prone position try to hold two ankles with two hands on the backside making shape of a bow. Kumbhaks done for 10 to 30 seconds.are useful. Do such 4 to 8 spells and one or two Savasana in between.
5. Chakrasana. HALF WHEEL POSTURE. Usually done in Standing, but can be done in Supine positions. Keep two legs together, bend knees forewords, try to bend backwards making a half arch of body looking like a half wheel. Difficult for adults and aged. Breathing permitted. Maintain for 2-3 minutes.
BOW POSTURE (perfect).
6. Ooshtrasana. CAMEL POSTURE. “A Sitting Triangle” made with (i) base by legs, (ii) thigh and trunk straight, (iii) two hands behind taking support on two ankles: (iv) Keep neck thrown backwards. Breathing allowed. Do 2-3 spells. Try to keep each spell for 2-3 min.
1.Uttanpadasana. (Half-full & Chalit). STRAIGHT LEG RAISING. Lye supine, raise one leg up (keeping straight) to 30 to 45 degrees from ground, and doing a Kumbhak. Keep for 10 sec. Breath out. Bring leg down. Do such 8 to 10 spells with each leg. Do Savasana in between. Raising two legs together is full UP-Asan. Moving legs in with Kumbhaks make it a Chalit Uttanpadasana. This is a good Asan for reducing fat from abdomen, and a good quadriceps exercise for thigh.
Part-IV.B (ii). ASANA FOR FORWARD BENDING OF SPINE. These Asana can be done lying on ground in Supine or Standing positions. These are not indicated for people with bone diseases, tumors, slip-disk cases, pregnancy etc. 1.Katiutthanasana. (Bridge Posture of PT Exercises) THIGH-TRUNK-CHEST-RAISING POSTURE. Lying supine lift abdomen and chest with half flexed knees, making a triangle supported by shoulders and feet. Keep two hands by sides. Breathing permitted. Do 3 to 5 spells of MahaPranayama. Maintain this for 2-3 min. This is a very good Asana for back of spine, Lumbgo, and legs. It is very easy for most people.
3. Naukasan. BOAT POSTURE. Lying in supine position raise two straight legs and two straight hands at 45 degrees position towards the sky.
4. Pashchimottasana. TOE TOUCH AND HEAD-KNEE POSTURE. Sit with extended legs in front. Try to touch two big toes with fingers of hands bending forwards. Try to bring face down to touch the knees. This Asana can be done in standing position also.
5. Sarvangasana. ALL LIMBS POSTURE. Legs up - head down posture with extreme flexion of neck. Raise legs and trunk up. Support body with two hands on buttocks. This Asana is like a half- Sirshasana (Head-down legs-up posture).
6. Halasana, PLOUGH POSTURE. From Sarvangasana further flex trunk, stretching legs and feet backwards to touch ground. Hands remain straight on opposite side of legs.
7. Karnasana. EARS BETWEEN KNEES POSTURE. After mastering Halasana, try to make a complete curvature of spine by placing head and ears between two knees. This is a difficult Asana for adults and aged. Do not do this asana during early Asana training.
PART-IV. (B) (iii) side bending and rotation o f spine. 1. Trikonasana. TRIANGLE POSTURE. Done in standing position with two legs 18" apart. Bend one knee, same side hand touches ground, other hand straight, neck bent also on same side. 2-3 min. spells. Alternate sides. Breathing allowed.
2. Ardha-Chandrasana. HALF-MOON POSTURE. Done in standing position. Legs together. Raise one hand towards sky and keep that way. Bring other hand as down from knee towards ankle, making curvature like a half-moon. Alternate sides. Do 2-3 min. spells. Breathing is permitted.
3. Matsyandrasana, or Vakrasana. HALF AND FULL TWIST POSTURES. Keep one straight leg on ground. Flex other leg in knee-up position. Twist and pass opposite hand and shoulder over the raised knee. This is half Asana. For complete Asana, flex the straight and try to catch the toes of flexed leg with other hand from behind. Half and full Matyendrasana and many spine twisting postures are done sitting, standing and lying on ground in supine or Prone positions.
Part IV. (C). Asana for Vital Systems Human body is equipped with five vital systems, namely, (i) Prana= Respiratory, (ii) Vyana= digestive, (iii) Samana= circulatory, (iv) Apana= excretory, (v) Udana= nervous. Many Indian priests chant these words during fire rituals without understanding their meanings. These systems are subconsciously controlled by autonomic nervous system. Some Yoga exercises help to develop a partial control over these systems. Deep breathing exercises and ASANA done with 'Breath Inholds- Kumbhak help all inner vital organs of body by circulating more oxygenated blood to brain and all abdominal organs. 1. Pavan-Muktasana. GAS-RELIEVING POSTURES In Supine position, flex one knee, bend head towards knee and do a breath out (RACHAK) forcefully. Repeat on second knee. Flex two legs. Press them by two arms making a Lithotomy position in Gynecology operations. Do in between Kapalbhati, Kumbhaks and RACHAK Pranayama.
2. Vanarasana. MONKEY POSTURE. This is opposite of above Asana. It is done in Prone position. Flex both knees, raise hips and trunk, both arms stretched forwards. Keep face on one side. Do Kapalbhati, Kumbhaks and Rachaks.
3. Shirsaasana. HEAD-DOWN LEGS-UP POSTURE. Complete head down position. Take support of a wall to start with. This Asana should not be done by people with high BP, past history of brain stokes and neck problems. Do this for only 2-3 minutes initially. It cures many headeaches, stops progress and/or cures cases of reading glass numbers and many eye and nasal problems.
constant self-evaluation is a good practice, which can be cultivated by meditation. 6. Knowledge is the real Wealth of an individual. Human mind has a wonderful capacity to stock a heap of knowledge. Curiosity (Jignasa), interest, (Gyana Pipasa) and continuous effort (Purusharth) to gain knowledge, learn new things, is the only way to a higher path of living. 0m Shanti Shanti Shanti
Section: III
22.
ONE INFINITE GOD OF UNIVERSE (Prayer-1)
A PRAYER ON UPANISHAD THEME FOR GROWING CHILDREN
(From Book ABC of Hinduism) (Knowledge, Gyan or Veda, is an endless ocean. Hindu Upanishads had developed after the Vedic Era and four class system kingdom of an Aryan King Manu (2500-BC). Veda knowing Brahmins possessed a false Ego of knowledge of Vedas. This story teaches a great message to all students and Vedic rituals minded Indian Bhramin priests.
ADDITIONAL INFORMATIVE ARTICLES.
(1) Oh Lord! Almighty, Oh Lord Oh Thee, With Folded Our Palms and Bent our Knees, Together, Together, Together We Pray, Shall Share, Shall Care, Shall Bear WE Say. (2)
Remain a life long student is the message of this story).
You are Father and Mother, and Brother Oh Lord, You are Friend and Guide, Oh Merciful God, You are Near and Far, and every where Oh Lord In the Smile of a Child You are Present my God.
(3) You are Mountains and Trees, and Rivers and Sea, You are Water and Land, and the Air I Breath, You are Stars and Suns and Moons I See, You are Clouds and Rains and Sky and ZEE. (4)
You are Cows and Cattle, and Birds and Bee, You are Plants and Flowers, and Food for Me, I Praise Thy Glory, with Bent my Knees Forgive me, Forgive us, for Sinful Deeds.
(5) You are TIME and SPACE, So Life and Death, Beyond Heaven and Hell, and Mind and Brain, Thy Sound I Hear, and Feel THY Smell, In Wisdom and Hearts, of Saints You Dwell. (6)
Thou Sendth Thy Message of Love and Faith, Through Brave and Noble, Thy Sons Oh! God, A Message of Courage and Confidence, in Giving, To Depressed and Needy the Joy of Being.
(7) In North and South, and West and East, As Tao, and Buddha, and Moses and Christ, As Krishna and Rama, and Mohammed and Me, In Mecca, and Mithra, In Bethle Oh Thee.
4. DESIRES: (VASANAS): These are natural instincts (Vritties) of hunger and thirst, Expectations (Apekshas), Wishes (Iccha), Hopes (Asha or Trushna), Wants, greed (Lobha) etc. Meditation creates union (YOGA) of Chitta & Buddhi. Analyze your instincts, desires (Word used in scriptures is KAMA) and behaviours. True divine self will unfold. 5. EGOS: (AHAMKAR). False Egos of physical strength, money, political positions, false beliefs ( AVIDYA) and ignorence of God & Religion must vanish. Egos are great obstacles in path of spiritual evolution for a student of Yoga. Self-realization occurs when one reaches a state of mind like this: "I am not a doer but only an actor. Nothing belongs to me. Everything I possess TODAY is God's gift". This is Moksha or Nirvana state of mind. •
VEDANTA MEANS END OF KNOWLEDGE (Vedasya antah ). Controlling ten organs (Dash-Rath ) and mind by ones own pure unbiased intellect (sanyam). makes any person master of himself/ herself. Spiritual upliftment starts when all evil thoughts, material desires and wrong beliefs come to an end. Famous poem “Nirvana-Shtakam” of Shankaracharya describes spiritual self (Shiva, Brahaman, Atman or Spirit) in a negative manner. Above 25 and some more elements and Indriyas are described like this:•
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“I am not mind, not intellect, not Chitta (subconscious mind), not ahamkara (ego), not hands, not feet, not speech, not organs of sex and excretions, not air, not water, not earth, not religion, not desires, not money, not food, not even Moksha, et c, etc, I AM SHIVA -the Formless, Changeless, Eternal Reality. I am Blissful Eternal Joy, “Shivo Aham, Shivo Aham”, I am SATCHIDA-ANAND-SWAROOPA, I am Shiva, I am Shiva.
