Tadasan is so named as like a palm tree (Tad in Hindi), the position of the body remains straight in the asan. It serves as a link between the sitting and the standing asans. It is useful for all persons in general, but for ladies and children in particular it is most beneficial.

  • Due to traction in 206 bones, caused by this asan, it has proved to be very effective in increasing the height.
  • It removes heaviness of buttocks in females and the obesity of the tummy. When we stretch our body all the nerves in the abdominal region get stretched due to which all the nerves in this region are straightened to their natural position and extra fast on the buttocks and pelvic region in reduced. As a result the body becomes attractive.
  • Owing to the reduction of obesity all the systems of the body i.e. the digestive system, respiratory system, nervous system, excretory system, glandular system as well as our blood circulation start functioning in a satisfactory manner.
  • It cures such ailments as arthirites, rheumatism, pain in calves.
  • It energises the heart, activates the lungs and make our shoulders strong.
  • Shivering of hands and feet in old age in stopped.
  • Finally it enthuses the mind and dispels lethargy from the body.


Lie on the back at the asan. Join the heels and toes. Inhaling, stretch the hands backwards to head. Stretch the hand to the maximum of one end and the feet at the other. Hold the breadth for few seconds. Exhaling, relax and return to the original position slowly. Breathe in a normal way. Concentrate on the whole body.

The most important thing to be kept in mind in performing this asan is that the practicant must first inhale the breadth and then stretch the body. Repeat this process twice, but do take rest between the two rounds. That is a must.

This asan can be done in a standing pose also. Inhale and start stretching the arms above the head towards the sky. Raise the heels too. Lace the thumbs of both hands and form a firm lock. Maintain your balance. The benefits of this pose are similar to those in the lying pose and the advantages mentioned above are also the same.


This asan is named after a boat and has derived its inspiration from there. We know that the practice to sitting postures, it is necessary that we make our spine flexible. Navasan has proved to be very useful for this purpose. It brings about the flexibility of the lumber region and the muscles of our legs and feet & thereby is very effective in the improvement of their function, joints become elastic. It dispels lethargy.


Lie down on the back on the asan (dari) Stretch the legs forward, keeping the heels and toes together. Stretch the hands towards the head. The gap between the two hands should be as wide as that of the shoulders. Inhaling now take the legs backward behind the head so much so that the feet touch the ground. Exhaling, bring back the feet slowly and try to touch the forehead with the knees and the toes with the hands. Repeat this at least five times.

It is important to note here that while performing this asan in no case the knees should bend from the beginning to the end. Both the heels and toes should remain fully stretched forward. There should not be laxity in any part of the body. Do not throw down the heels violently on the ground, place them down gently, otherwise it may produce adverse effect on brain. Again there should be no jerks and jolts performing this asan. Keep the body well balanced.

Rest Posture (Sitting)

Among the various kinds of rest postures, this pose is of special importance. Rest is important because.

  • It maintains our capacity for the performance of subsequent asans.
  • It gives relief to the body and helps normalize the breadth.
  • Our nerves and blood vessels are restored to their normal state.
  • The different parts of the body are activated by the impact of asans because of an adequate supply of pure blood and thereby their functional capability is improved greatly.


Straighten both the large and keep these relaxed. Maintain convenient distance between the heels. Place both the hands behind the back. Back and neck be kept straight. Point of concentration : On relaxed body.


After making our spine flexible, if we start practicing such asan that helps in preservation and production of Semen it enhances our capacity to procduce energy. Padangushthsan amply fulfils that purpose. Hence this asan is very useful for our young boys and girls.

  • Owing to the pressure of the heels on the seminal nerve the falling tendency of the semen is topped. Nocturnal ejaculations are no more.
  • Our eyesight remains in tact to its impact on our toes and feet.
  • It help balanced development of the body and self control.
  • Nerves and veins of the feet become strong and elastic.


Sit on the toes in such a way that the heel of the left foot is placed on the seminal nerve in between the anus and the generative organs. Now place the right foot on the thigh of the left leg such a way that the weight of the entire body is balanced on the forefingers of the left foot and particularly on its toe. Now put the right hand on the right knee and left hand on the right ankle in the pose of Gyan Mudra. Breath should be normal. Repeat this by the other foot also.

Point of concentration : Mooladhar Chakra.

Note :

In the initial stage, the new sadhak should maintain the balance of the body by taking the support of the hand. After a few days practice no such support is needed.

The most important point to be kept in mind is that the duration of time in this asan on either side should be equal.


Sun is the chief source of energy for the entire universe. There are five fires and seven electric centres in it. In our body also there are five fire glands and seven vital energy centres, which are activated along with the vital nadis connected with them by the 12 postures of Surya Namaskar. There are twelve mantras corresponding to 12 postures of Surya Namaskar. Pran (the vital energy) is proportionately distrubuted in all parts of body with the help of the above said postures. Constant and lon time practice of the different postures of Surya Namsakar are ultimately instrumental in vitalising and developing the different centres of energy in our body.

Surya Namaskar makes the bodies of young practicants, comely, active and lustrous; although it is useful for every person of any age.

Perform the first practice of Surya Namaskar by invoking the Sun-God and concentrating on Agya-Chakra. It is located at the space between the two eyebrows where we put the sacred mark, about 1/2 inches at the back of it. It is from Agya Chakra that commands to the different organs of the body are issued.

In the second posture of Surya Namaskar Vishudhi Chakra (behind the throat in the spine) is activated. As a result one gets control over the element of Aksha i.e. either. Not only we are capable of holding our breath in the lungs but also our Pran (vital energy) is toned up.

The cervical portion in the spine becomes elastic and free disorders.

In the third posture of Surya Namaskar the Manipur Chakra (behind the naval in the spine) is activated as a result of which our digestive system is set right. The sciatica nerve of the feet is restored to its normal position.

As the forehead is bent to touch the knees, the lumber portion of the spine becomes more healthy and elastic.

In the fifth pose of Surya Namaskar, the heels are pressed on the ground. As a result our calves are activated and their flaws and defects are set right. Similarly when the chin is pressed into the cavity of the throat, in this pose our thyroid glands are influenced. As a result of which harmones get mixed into blood in a natural way. Besides due to its impact on Sahasara Chakra (located in the centre of our crown) we experience the feeling of bliss.

In the sixth pose of Surya Namaskar, eight organs of the body are placed upon the ground. Egoism is lessened; humility increases and the heart is strengthened. It is also helpful in the development of our emotional sensibility, lungs, ankles, forefeet, arms and wrists-all these parts are duly exercised. Intestines and digestive organs are also activated.

In the seventh pose of Surya Namaskar. Mooladhar Chakra, a little above the last end of the spine is activated. This pose removes all the disorder of our generative organ, recturn and feet. This also strengthens Apan and Pran and the waste matter is completely exreted by the bowels, due to its impact on the palms, not only out hands become strong but the nerve ending centres inside the palms are so well pressed that all the parts of our body are toned up.

In the Eighth pose of Surya Namaskar benefits similar to those in the fifth position accrue.

In the Nineth posture of Surya Namaskar the benefits derived are similar to those we derive from the 4th pose.

The benefits of the Tenth posture and those of third pose are similar.

In the Eleventh posture the advantages are the same as those of the second pose.

The benefits of the Twelfth pose of Surya Namaskar and those of the first pose are the same.


Stand erect on asan leaving two third of its space behind and one third in front. Keep the heels joined & frontfeet apart. Both hands should remain in close contact with either side of the body. Breathing should be normal and the body absolutely erect.

First Pose

Joining hehands together, bring them in front of the chest in the posture of Namaskar (folded hands) placing roots of the thumbs on the cavity of heart, thumbs and fingers close to each other and bent forward a little, Arms, wrists to elbows shall be parallel to the ground, shoulders tension free and eye gently closed. Invoke the sun as a friend, concentrating mind on Agya-Chakra. Thereafter, recite the Mantra Om Mitraya Namah.

Second Pose

While inhaling the breadth stretch hands up towards the sky Arms should remain straight close to the ears. The distance between the hands should be as wide as shoulders. Bend back the hands, heck and body. Concentrate on Vishudhi Chakra which is located on the spine behind the throat. The lumber portion of the body should remain in its natural position. No need to bend it by force.

Third Pose

Now bring the arms forward from the front and bend your body down while exhaling breadth and keeping the arms close to the ears. Concentrate on Manipur Chakra (on the spine behind the root of the naval). While bending go on stretching the arms towards the ground and place them on the left and the right side of the feet, the should remain straight. Please note that the knees should not bend in any case in doing this asan.

Fourth Pose

Inhaling take the right leg backward with the sole in vertical position keeping the waist downwards, chest stretched for ward, bend the neck as the back ward as possible. Here the point of concentration is Swadhishthan Chakra, located within the  Sushumna Nadi behind the root of the reproductory organ.

Fifth Pose

While exhaling the breadth, take the left leg also to the position of the left leg, close the heels and place them on the ground. Raise the hips upward to the maximum. Touch the chin with the root of the throat. Take the body as far back as possible Here the pont of concentration is Sahasrara Chakra, situated in the crown of the head.

Sixth Pose

Inhaling, bring the body parallel to the ground. First place the knees on the ground, then the chest and thereafter the forehead. Stomach should be slightly raised from the ground.

Make the breath normal. Concentrate on Anahat Chakra which is situated in the Sushumna Nadi in the spine opposite to the heart and which corresponds to the cardiac plexus in the physical body.

One important point to be kept in mind here is that the palms and forefingers should not be made to move forward or backward from the places where they are once fixed.

Seventh pose

Raise in body, move it forward and inhaling keep your elbow straight, the chest fully stretched forward and the neck bent backard as far as possible. In this pose the knees will remain fully on the ground and the forefeet fingers in a vertical position.

Eight Pose – will be the same as fifth pose.

Ninth Pose – will be the same as the 4th pose

Tenth Pose – will be the same as the 3rd pose

Eleventh Pose – will be the same as the 2nd pose

Twelfth Pose – will be the same as the first pose.

Exhaling, bring the hands in Namaskar (folded) position and then bring them down.

This is the first round of Surya Namaskar. In the second round the left leg will go backward instead of the right. The remaining postures will remain the same. In the subsequent rounds of Surya Namaskar, the sequence of reciting the Mantras will be as under :

  1. On Mitray Namah
  2. Om Ravage Namah
  3. Om Suryaya Namah
  4. Om Bhanve Namah
  5. Om Khagava Namah
  6. Om Pushne Namah
  7. Om Hinrany Garbhaya Namah
  8. Om Mareechaye Namah
  9. Om Adityaya Namah
  10. Om Savitre Namah
  11. Om Arkaya Namah
  12. Om Bhaskaraya Namah

After performing Surya Namaskar, lie down in Shavasan at least for 2 minutes. The technique of this Asan is given


Gurud is a bird. When practising this Asan, one assumes the shape of Gurud. Hence it has been named as Gurudasan

While standing there is perpendicular traction. In this asan the defects of the lower part of the back are removed, such as back ache, slipped disc.

It prevents the enlargemnet of testicles and hernia.

It cures such diseases as rheumatic pains, sciatica, arthines.

Tembling of hands is topped and nervous system is strengthened.

Fatigue caused by long walking and long standing is removed.

It prevants the formation of tumour on the feet.

All disorders connected with the anus and urinary region are rectified.


Stand on your Asan. Raise the right leg in front, move it round the left leg like the curve of a rope. Likewise, take the right hand over the left and curve it round the left hand. Then join the palms of the two hands in front of your nose exhaling, stay in this posture according to your capacity. Press one thigh upon the upon the other as much as you can. Repear the same process with the other hand and foot. The practice of this Asan in either direction should be done at least for one minute daily. There is no need of holding your breath for some days in this beginning.

Point of concentration : swadhishthen Chakra


In comparison with men, this asan is of special importance for women. It is so because it can be easily performed by the fair sex even during the period of pregnancy.

Both the circulation of flood and breathing process function normally in the Asan. It also alleviates the fear of labour pains.

It has a salutary effect on the spine and also dispels the pain in lumbar region.


Join the feet and stand erect. As far as possible, take thhhe right foot behind and raise it as much as one can. Simultaneously, keep the right and raise it upward, with the palm turned towards the earth. The left hand should be stretched towards the sky & keep it close to the ear. Breathing should be normal. Repeap this practice on the other side.

Point of concentration : Swadhishthan Chakra.


Like the crescent of a moon, when the body is twisted left and right and in a circular mobement, it is known as Ardhchandrasan. It is a simple and useful asan for its effectivencess on our abdomen and other parts.

It cures chronic constipation as it exercises a great pressure on both sides of the colon (large intestine)

It strengthens the muscles attached to the spine as well as the nervous system.

It reduces the extra fats gathered on our hips and buttocks due to its impact on our rectum. It broadens the chest.

It also strengthens our knees, muscles and thighs and gives relief from pain.

It is quite helpful in increasing the height of children.


Stand on the asan with heels and fore feet fingers joined together. Raise the hands upwards above the head and join the palms. Inchaling, stretch the arms upward and bend towards the left from the waist according to the capacity Exhaling, return to original position slowly and slowly. Repeat this on the right side. Do not bend forwardin either case.

Point of concentration : Manipur Chakra


Trikon means Triangle In Sanskrit. The posture resembles that of a triangle in this asan. Hense the name

Body becomes light. Spine and its adjoining muscles are strengthened Hands feet, back and neck, all become strong.

Besides gents, the asan is specially useful for ladies.

While strengthening the muscles, it reduces the excess fat accumulated .

It activates all the organs located in the abdominal region.

All deformities of the body are set right

Liver, kidnesy, pancreas and colon – all these organs are equally benefited by this asan.


Stand up on the asan. Keep the feet apart at a distance of two feet. Raise the right hand up, keeping it close to the right ear & while inhaling, stretch it towards the sky. The left hand should be stretched downwards. Exhaling, stretch the left hand slowly towards the ground till the palm touches the earth and rests comfortably on it. The palm of the right hand should be pointed downwards and parallel to the earth. Stay in this pose as per the capacity. Inchaling, return to the original position with ease. Now repeat the same process on the other side also.

Point of concentration : Manipur Chakra




  • By sitting long in the Asan our body, pran, sense organs and mind feel little fatigue. This joints in the sitting in a proper manner.
  • It regulates the process of inhalation and exhalation.
  • This Asan is useful for sitting long in sharavn manan and nidhidhyasan Samadhi.
  • Continuous practice of the Asan brings peace to the mind.


Be seated on Asan. Stretch straight both of the legs. Place one foot under the other knee and the other under the first knee. The neck & spine should usually remain erect but without any tension. Both the hands should remain in Gyan Mudra. Keep the eyes closed with ease. Keep the mind steady and peaceful. The process of inhaling and exhaling should remain normal.

Point of concentration is Agya Chakra.


The meaning of the word ‘Swastik’ is ‘auspicious’. By sitting in this pose, the sadhak remains every happy in all circumstances. If we sit with ease in this Asan for a longer period, we will get quick success in Pranayam, Pratyahar, Dharna, Dhyan & Samadhi.

  • This Asan has proved to be very effective in the practice of superior forms of Pranayam.
  • It activities thorax, heart and the large blood vessels connected with it as well as lungs, air passages and food pipe.
  • The muscles of the lumber region remain healthy since they get stretched in this asan.
  • The feet of those persons who feel extreme cold in winter get a feeling of warmth & the sweat of those persons who perspire profusely in summer in reduced.
  • It eliminates foot-pain.
  • Practicants who cannot sit long in Padmasan (Lotus pose) can resort to & sit in this asan with ease.
  • This asan is quite useful in Jap, Tratak, etc.


Sitting on the asan stretch both of the legs in front. Fold the legs and place both soles in between the thighs and calves. Keep both of the hands on the knees in Gyan Mudra. Spine and neck should remain straight. Close the eyes with ease.

Point of concentration Agya Chakra


As the name implies, Sidhasan is considered to be best asan among all asans of meditation.

  • When our Pran and Mind get steady all the seminal nerves get relaxed. As a result, the movement of semen gains an upward tendency which is very helpful in the preservation of celibacy.
  • One gains total control over oneself if one controls either ones Pran or Semenal Energy or Vrittis (mental function) or Mind. It is on this sense that Siddhasan is of special significance.
  • All ailments connected with semen are cured.


Fold the left foot and place its heel between the anus and the genetal organ at the semen nerve. Now fold the right foot & place its heel at the root of the gental organ. The feet or legs should be so nicely arranged that the ankle joints should be one upon the other. Place both fingers and toes of both feet in between the thighs and calves. Both hands should be kept in Gyan Mudra, neck & spine quite straight, keep the eyes closed with ease.

Point of concentration : Agya Chakra


Amongst the four asans of meditation Padmasan comes foremost. Just as lotus remains in water, but remains above the water level, likewise, the practitioner of this asan though living in this world attains the capacity of detachment from the world.

Prior to the practice of this Asan many ancillary practices can be undertaken. Such as :

  1. Stretch the legs in front, fingers, toes and heels close to each other. Move them forward and backward left and right and in a circle (clock wise and anti-clockwise)
  2. Do cycling with one leg holding it with crossed fingers of both the hands. Repeat it with the other leg.
  3. Place the ankle of the right foot on the left knee. Catch hold of the right knee with both hands. Keep your spine straight. Now go on touching the earth and ribs by turns. Repeat this practice by the other knee also.
  4. Fold the right leg. Place the right hand below the right knee and the left hand below the right ankle. Raise the leg up and swing it left and right. The left leg will remain straight in this position. Repeat it by the other leg.

There are several other asans as well with the help of which Padmasan can be performed with ease & by the practice of which the lower region of the body becomes elastic.

  • The body remains fully erect in this Asan
  • By sitting for longer period in Padmasan, blood circulation in the feet is reduced. The blood thus saved can be utilized in the brain for meditation.
  • Spine remains automatically erect in this asan, circulatory system functions in a normal manner & nervous system is strengthened.
  • With the soles of the feet being upward and both hands on the knees in Gyan Madra, the outward flow of vital energy from the pores of our fingers and feet stops. The entire energy remains within.
  • Owing to the pressure the Saraswati nerve (located on the left of the naval) by the heel of the right foot, Pran, the life force, starts flowing through the Sushumna Nadi. Meditating on the tip of the nose or on Agya Chakra in the forehead produces the correct state of Dhyan.
  • It helps to cure sciatica and all kinds of rheumatic pains of the legs and feet.
  • Pressure of the heel on the stomach improves the digestive power.
  • It accelerates the concentration of the mind that helps the process of meditation.
  • Our Motor Senses (Karm Indrias) and senses of perception (Gyan Indriyas) are set at rest in this asan. Energy spent through these senses is preserved.
  • Finally, by concentrating on the point in the middle of the eyebrows in Padmasan, our nervous system is greatly strengthened.


Be seated on the asan and stretch the legs in front by joining them together. Fold the right leg and place the heel of the right foot on the left side of the naval. Simplarly fold the left in such a way that the left heel is positioned on the right side of the naval. Bring both the heels closer to each other. Keep the neck and spone erect. Place both of the hands on the knees in Gyan Mudra. Close the eyes gently.


From the view point of practice. Yogasans can be divided into five parts :

NOTE : We just unloaded content for first two points . Content for rest of the points will be updated next week

  1. Yagasans for Meditation and concentration.
  2. Asans practiced in the standing pose.
  3. Asans practiced in the sitting position.
  4. Asans practiced while lying on the stomach.
  5. Asans done while lying on the back.

NOTE : We just unloaded content for first two points . Content for rest of the points will be updated next week

There is a substance known as gelatin that gets stick in our bones. The practice of asans is very helpful in the excretion of this substance, due to which the bones become elastic. When we perform asans, usually we stretch the different organs of the body according to our strength in different postures and thereafter also relax them. As a result, each and every part of our body gets, as it were, bathed in blood. The way blood
circulation reaches every part of our body. Along with it, due to expansion and contraction of the digestive organs which are instrumental in increasing our digestion, also become strong.

One important function of Asans is to activate our glands. Due to an
unobstructed flow of blood from these glands our body become agile and active by blending of harmones, producting of emotional integrity and the controlling of seminal power. If you examine the body seriously, you will notice this is nothing but earth. But is is the vital force, Pran that fills it with life and motion. Breath is the external manifestation of Pran. Continuous inhalation and exhalation is its real base. Controlling and regulating respiratory system is again an important function of Asans. Long an
subtle breadth is very effective in making the body system function in a proper and satisfactory manner. In this series comes our nervous system which is also taken care of by the Asans. The practice of Asans, is in one way or the other, related to our spinal cord, the nervous system and the root nerves emerging from the spine. This entire system is strengthened by Asans.

With the gradual purification of our entire body system, our vital energy or
seminal energy is toned up and it aquires an upward movement. It is also beneficial for
the society at large. Since it enhances our capacity for work which becomes more &
more creative in its nature. With the purity of mind and sharpened of intellect, we are
able to carry out household activities and responsibilities in a satisfactory manner.
Besides, whatever work we undertake to do, we leave it only after we are convined that
it has been completely and successfully carried out.
By now, You must have been convinced that there is no system other than
Yogasan that is essential for the healthy development of our physical, astral and causal
bodies. It has been seen that generally people these days take to Yogasans for the
treatment of diseases and the demonstration of difficult practices in the form of
competition. But to consider Yogasans only as a remedy for ailments is to be deprived
that Asans transform the thoughts and tendencies of a healthy man into noble actions.
They are specially intended to purify the mind as the physical and the astral bodies.
Therefore, there is no reason for shilly shallying if we are convinced that we can reap so
many benefits from Asans.
Here and now let us join any Yog class run under the banner of Bharatiya Yog
Sansthan in any open park close to your residence. This great learning will be imparted
free of cost. This learning alone will make you realize the nature of a complete man or
the constitution of a perfect human being. Remember, if the things are postponed till
tomorrow, the opportunities may be lost for ever.
Suppose anyone is down with some disease for 15 days, it comes to 360 hours.
By the practice of Yog daily for one hour, one spends 365 days in a year. It is obvious
then how much time is saved thereby. Harm caused by the disease and the loss of
health will also be well compensated. A good businessman is one who earns a
handsome profit by investing a small capital. Only a little energy is needed for the
practice of Asans, but its benefits are enormous.
Is there any other activity that gives so much for so little? Please judge for
yourself. You will understand easily that both, qualitatively and quantitatively. It is only
the Yogasans that exercise the highest impact on the three parts of our body the
physical, astral and causal as well as on our Pran and other elements. No other system
can compare with it. Some of the rarest gems that we can add to our treasure are a
sound health, cleanliness, steadiness, agility, happiness of mind, pace, equanimity,
zest, courage, patience etc. etc. To crown all, we get to know what we are in the real
sense of the word. Indeed there is no other system that can shower so many blessings
on us.

It has been noticed that a very large number of Yog practicant associated with Bharatiya Yog Sansthan have undergone a material change in their life. One practitioner of Rajouri Garden, New Delhi who, suffering from many diseases, wastotally frustrated with his life. He was a non-vegetarian. But only with a few months of the practice of Yogasans his diet and thoughts underwent a change for the better. His thoughts became purer and his diet satwik. The more his body became free from disease, the more his thoughts became noble and virtuous. Service and nobility in behavior brought him manifold success in life. He is not a solitary example. Today
thousands of sahaks are involved in Yog and thereby doing a yeoman’s service to the society at large. If it be not a marvel, what can marvel be like?

Possibility of family planning gains ground by the practice of Yogasans. They enhance our personal beauty and health. Capacity for work gets a fillip. Owing to soundness of health and purity of thoughts the practicant of Yog, instead being a burden on society becomes its benefactor. Being indebted to society in more ways than one, he starts repaying to his society by virtue of his manifold qualities, such as by his simple and balanced life, abstainment from bad habits, feeling of castism, comfortable old age, mental alertness, power of concentration, equanimity of mind, forbearance,
rationality and the attainment of peace & serenity. Thus, from the view-point of social relevance also. Yogasans play an important role.

There is a great difference between Yogasans and exercise in general. The
former are far better than the latter. How?

Table of Contents

Body Exercises :

  1. The boy becomes stiff due to unnatural pressure.
  2. Glands are not evenly influenced
  3. The waste matter is not dispelled by the arteries completely
  4. Breathing activity becomes erratic.
  5. Outward muscles are exercised.
  6. Very often our digestive system becomes weak because the supply of blood does not reach those parts of the body due to the brisk activity in other parts.
  7. It is only the physical body that is influenced.
  8. There is a possibility of an awkward development of the body.
  9. One does not develop any kind of seminal control.
  10. The physical exercises can never ensure a complete cure of diseases.
  11. Intellectual development that sublimates human life can never be possible.
  12. Lack of concentration and proper judgement in practical life.
  13. Physical exercise cause fatigue.
  14. Both time and our vital energy are wasted away.
  15. Weak and old people are incapable of doing every kind of exercise.
  16. Open space and many things and gadgets are necessary.
  17. Sports and exercises cannot be possible in journey.


  1. The body becomes elastic.
  2. The glands secrete their juics in regulated manner.
  3. The entire waste matter is excreted by the arteries.
  4. Owing to be control over the breathing activity, we reap many benefits of inhalation and exhalation at the physical and mental level. Moreover our lungs become strong.
  5. Internal organs are as much influenced as the external.
  6. The regular blood circulation in our entire body systematizes the digestive system in toto.
  7. The astral body in influenced along with the physical. More importantly one gains control over the mind.
  8. The all round body development in a regulated manner enhances our beauty and health. The body becomes sound and comely and the face lustrous.
  9. The practice of Asans results in the preservation of semen and its upward movement.
  10. Ailments dare not come near and longevity is a natural consequence.
  11. Yogasans are instrumental in the development of such invaluable virtues as tolerance, steadfastness, self-restraint and self-confidence.
  12. Concentration and introversion reform practical life. Postive throughs replace the negative ones.
  13. Asans relieve the fatigue and make the body light and active.
  14. Lesser energy is spent in lesser time. As a result not only more benefits are reaped but vital energy is also well preserved.
  15. The weak Asans with the permission of and in consultation with a specialist. Every person belonging to any age-group from the age of 5 to old age can practice Yogasan.
  16. Only a little space as much as the length of a practicant is needed. There is hardly any need of any other kind of paraphernalia.
  17. Yogasan can be performed even while travelling.

Sthir Skham Asnam-According to the Yog Sutr of Patanjali, two points have been emphasized in the practice of Yogasans Stead fastness and a feeling of joy or happiness. Stead fastness is related to body which is made up of bones, muscles, blood vessels and arteries, nervous system, glands and other ever-active important organs. Along with this the different systems of the body, namely, the digestive, the respiratory and the excretory system etc. also form an important part of the body. The control of all these systems and their harmonious functioning denote the importance of the word
‘Stead fast’. Besides this, the five elements of the gross body earth, water, fire, air and either and their harmonious functioning in our system is also implied by the word ‘Stead fastness’

The word happiness is felt at the mental level. It is therefore, related to the Astral body which is constituted of mind, intellect, ego and chitt (consciousness) Generally the mental state of a common man is never steady or stable. His intellect remains instable. And the mind, due to pre-natal sanskars (impressions) never remains unoccupied or free. The variety of egoism deepens all the more the already deep-rooted impressions
of our mind. The sublimation of all these internal situations is the real achievement of happiness.

The main object of asans is the mutual harmonization of the physical and astral bodies and its functional role starts from the physical. The initial form of Yog is to keep the body in a particular position. The role of asan is also to establish a perfect co- ordination between the body and the mind. That is why asan is described as to stay firm in a comfortable posture.

Our rishis and sages have developed such a system of self-realisation that by following which we can establish a harmony between the body and the mind and thereby realize our inner-consciousness. In the present age Yogasans are seen effectively influencing our life today. Man is living today in a tension-ridden state. Though spending his energy in all kinds of activity, he is totally unfamiliar either with the art of building it up or its presentation. The role of Yog is all the more important in the tense world of today in that it makes man strong, healthy, happy, active and makes him
capable of preserving his energy. From this point of view also the role of Yogasans cannot be over emphasized.

A farmer interested in increasing his produce must save his crops from the wild animals and birds, nay, must provide water and manure to it in order to make it more productive. Likewise a real practitioner of Yog has to be ultracautious and protect himself from such wild animals as black-heartedness, greed, lithargy, cupidity, theft, falsehood and ignorance etc. Using the manure of Asans and the wateror Pranayam he must go on increasing the yield of his crops. This way the progress of the sadhak is

Every living being years for a sound health but can yearning alone ensure a
sound health. Good health necessitates some kind of an effort on our part. It is butnatural to think that we must start the practice of such beneficial exercise as walking, running, wrestling and gymnastics etc. and thereby keep our body in a sound state of health.

Let us understand the difference. Are not those people who, out of their concern for good health, take one or the other kind of exercise better than nothing? With regard to persons who are fond of walking exercise, blood circulation is faster in the lower part of the body due to the greater activity of the feet. Requisite quantity of blood does not reach other parts of the body, particularly those organs that are continuosly involved in action. In case of persons who are taking the exercise of running, there is a great pressure on heart due to the brisk movement of the body. The life-span of such a person is not supposed to be long. Moreover, walking is only beneficial to those person who can walk at least 4 to 5 kilometres. But the requires a lot of time. But how many persons can afford so much of time? As regards gymnastics, full benefits cannot be enjoyed by a person due to the swift movement of the body. Similarly a wrestler who apparently seems to be very robust and healthy, develops rheumatic pain with the passage of time and leaves the ghost groaning and keening. Hence all the exercises
mentioned above lead to stiffness and rigidity in the organs of our body.

So much about the physical body. But all such persons do not get any
opportunity to improve or reform their astral body or what is called the Mind. Moreover, persons who look after only the body have no opportunity of directing their sanskars (impressions) in the right direction. This object is achieved automatically by the Yogasans as they are both scientific and natural. Being the important ladders of Sadhana, they are instrumental in developing our health, beauty, discipline, goodwill, peace of mind and what not.

Table of Contents


Sit in Padmasan or any other meditative pose, keep the neck and spine straight with the hands on the knees in Gyan Mudra pose. Open the eye. Now moving the pupils up look at the central point between the eye-brows where sacred mark (Tilak or Bandi) is put. Then look down on the tip of the nose. Thereafter without moving the neck go on moving the pupils up and down simultaneously first slowly and then briskly 15 times. Close the eyes gently to provide rest.


Open the eyes. Now move the eye pupils towards the right and left side 15 time without moving the neck. In order to make this movement effective, you should practice this in such a way as if the pupils are looking at the left and the right ear. It will help in determining the distance between the left and the right points. First move the eye-pupils slowly and afterwards quickly. Close the eyes gently to provide rest.


Open the eyes. Like the needles of a watch rotate the eye-balls in a circular movement 15 times. Keep the neck straight. Close your eyes gently and take rest. Open the eyes again, rotate the eyes anti-clock-wise in the reverse direction for 15 times. Close the eyes to provide rest. When mastery is attained over this practice on either side, rotate the eyes simultaneously one after the other on both sides.

TRATAK (Far & Near Movement of the Eyes)