B.K.S.+Iyengar+Yoga+-+The+Path+to+Holist...

S ava S ana 249 “The stillness cOmInG Out Of the POSe in the pose is not meditation, but reflects a mastery of the 1 When you come out of the pose, do not 2 When you feel ready, push yourself inner self and a tense your neck and throat. Bring your into a sitting position with your left arms to your sides and bring your legs hand. Sit cross-legged and unwrap the surrender to a together. Gently roll off the bolster onto bandage gently. Do not take it off when your right side, and place your right you are lying down, since this can strain higher, sublime palm under your head. Keep your left the facial and cranial nerves. Open your eyes slowly. If you open them too palm down near the chest and your knees slightly bent. Pause and rest for a abruptly, your vision may blur. Straighten consciousness.” few moments. allow your body and mind your legs and sit in Dandasana. to determine when you should sit up. Rest your head evenly on the blanket Keep your thigh muscles relaxed Let your feet drop out to the sides naturally Straighten your legs and stretch Keep your breathing smooth and free of tension, 3them evenly away from each other, 4but do not breathe deeply. Let your eyeballs relax without disturbing the extension of your waist. into their sockets, and allow external surroundings Exhale, focusing on your breathing, then lift and to recede. Feel the energy flow from your brain to stretch your diaphragm, keeping it free of tension. your body as the physical, physiological, mental, Keep your arms at a comfortable distance from intellectual, and spiritual planes come together. Stay your body. If they are placed too near or too far in the pose for 5–10 minutes. away, your shoulders will lift off the bolster. Stretch your shoulders away from your neck. The center of your back should be on the center of the bolster. Keep your abdomen soft and relaxed. Expand your chest and relax your throat, until you feel a soothing sensation in the neck. Make sure that your head does not tilt back. Relax your facial muscles and your jaw. Do not clench your teeth. US_248-249_Savasana.indd 249 09/08/2013 11:27

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chapter 6 Pranayama with ProPs “The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.” Breath is the essence of life and prana is the life force, or energy. The art of pranayama seeks to harness this life force. By focusing the mind totally on the breath, blockages in the body’s channels are unlocked, allowing energy to flow freely and connect with the life force. The sage Patanjali said that concentration and clarity of thought were developed through pranayama, opening the path to deeper relaxation and eventually meditation. The use of props in pranayama stills the body, freeing the mind to unite completely with the breath and fully absorb the life force, or prana. US_250-251_Pranayama_with_Props.indd 251 15/08/2013 16:27

252 prana y ama with props The Importance of Pranayama by Yogacharya B.K.S. Iyengar In pranayama, breathing is elevated to a controlled, extended process of exhalation and inhalation. This generates the cosmic energy of prana, the life force that provides the strength, power, and vitality required for any activity. Props for with the extended inhalation and exhalation pranayama is the art of pranayama. a pole tucked behind the back Just as some view God as the creator, assists the rib cage sustainer, and destroyer, prana and pranayama to expand. sitting act as a generating life force, the exhalation of on a pillow brings breath throwing out the toxins that can destroy alignment to the pelvis. life, while the inhalation and retention distributes energy throughout the body. The mind and breath It is said that the mind and breath are one’s constant companions. Where there is breath, there the mind is focused and where there is an active mind, so is the breath focused. The practice of pranayama seeks to quiet the mind, bringing it under control through the deep and rhythmic flow of inhalations and exhalations. Although prana is usually translated as breath, it is actually the energizing force that is in the breath. The sound of the breath The essence that we breathe in and out contains The pranayamic breath has a sound of its own: prana, which manifests itself as our life force. The Soham. The sound of the inhalation is “sa” and moment breathing stops, the life force departs. that of the exhalation is “ham.” “Soham” has been interpreted as “He, I am and I am He.” The practice of pranayama During pranayama, concentration is drawn Prana means breath and ayama means regulation solely to the action of the breath, and it is this of breath. Pranayama is the science of breath. attentive awareness of the breath that leads to It is the process of the elongation, extension, the art of dhyana, or meditation. expansion, length, and breadth of each breath. The art of inhaling not only focuses the mind Pranayama also involves the retention of breath, on the breath, but also brings one into contact which is a deliberate and rhythmic controlling with their essence, or soul. With the retention of the breath. This control of the breath together of the breath during the inhalation, the soul “In pranayama, your intellect should be as firm as a burning candle in a windless place.” US_252-253_PrepPranayama.indd 252 12/08/2013 12:27

The Impor T ance of p rana y ama 253 becomes wedded to the body. This is the divine vicious things within the body and enhances union of the soul with our nature, or body. During the life span. Finally, the retention of the breath the process of exhalation, the soul re-enters into an after exhalation allows one to surrender totally unfathomable space. The mind dissolves and the both the breath and the mind to the self, or soul, divine marriage of Prakriti, the body, and Purusha, that resides within. the soul, occurs. In this way, pranayama can be compared to God who plays the three roles of creation, The path to meditation protection, and destruction. Inhalation creates Pura means dwelling place, or city, and the the life force, retention protects it, and person who dwells in that place is Purusha. exhalation prolongs life. The body, therefore, is the dwelling place and Just as the practice of the asanas, or poses, the dweller is the Purusha, or the soul. The is seen as the yoga of action, developing the benefits of pranayama can be seen in the individual’s knowledge of the body, mind, and devotional and spiritual path, leading from consciousness, the practice of pranayama is said self-realization to a more spiritual realization. to lead one toward the path of love minus lust, Pranayama plays the role of Brahma, the which is known as Bhakti Marga. Among the Creator, Vishnu, the Protector, and eight aspects, or limbs, of yoga (see pages Maheshwara, the Destroyer. 52–53), pranayama is therefore seen as the heart of the practice. The stages of the breath Without the energy of prana, nothing can be Just as Brahma is seen as the creator, the attempted or achieved. Prana is the foundation of inhalation becomes the creator of life. everything that exists in the world, while the art The retention of the breath after an inhalation of pranayama is the process of generating that is the protector of life, known as Vishnu. The energy, making constructive use of it to live in the release of the breath during the exhalation is path of holistic health. The benefits of pranayama the process of throwing out the destructive life can be felt from the skin to the soul, and from the force, known as Maheshwara, who destroys soul to the skin wholly and completely. Positions for pranayama pranayama should be carried out in sitting positions such as Sukhasana, a basic cross-legged pose (left), and padmasana, the Lotus pose (right). The hands should rest gently on the knees, palms facing upward. US_252-253_PrepPranayama.indd 253 12/08/2013 12:27

254 prana y ama with props Ujjayi Pranayama ● ● benefits Conquest of energy Relieves depression and boosts confidence Alleviates cardiac disorders Normalizes blood pressure This is the basic form of pranayama Relieves asthma (see page 54). Ut means “expand” in Invigorates the nervous system Sanskrit, jaya means ”conquest,” prana ● ● cautions This is not recommended for means “life force,” and ayama is the beginners. intermediate students “distribution” of that force or energy. Pranayama is must practice with props. never swallow your saliva during or not just cycles of inhalation and exhalation, nor is it between inhalation and exhalation. swallow after a complete exhalation. merely deep breathing. The practice of pranayama Do not practice if you have a severe backache or constipation. Do not goes beyond these to link our physiological and practice this pranayama if you are spiritual dimensions. feeling tired, because exertion can be harmful for the lungs and the heart. Do not practice strenuous yoga asanas after pranayama. before pranayama, practice a few reclining asanas to expand the abdominal cavity and the diaphragm. props (see paGe 182) preparation Two foAm blocks, Two woodeN blocks, A Rolled blANkeT, hold one end of the bandage just above A cRepe bANdAge, ANd A mAT your ear, and wrap it around your forehead the blanket and the two wooden blocks raise the head above the level 3 times, winding it over your eyes and of the chest, freeing and expanding the diaphragm. they also support ears. make sure you tuck in the end of the middle back and ribs and help stretch the intercostal muscles. the the bandage at your temple, as Geeta foam blocks lift the chest and keep the abdominal muscles soft. the iyengar (see left), demonstrates on the rolled blanket helps relax the head and brain, stopping the flow of student. if you tuck it in at the back of thought. the crepe bandage helps focus the mind and turn it inward. the head, you will not be able to rest your head evenly on the blanket. make sure that the bandage is neither too tight nor too loose. it should cover your forehead and eyes, but should not press down on your nose. allow your feet to tilt outward US_254-255_Ujjayi_Pran.indd 254 09/08/2013 11:28

U jj a yi Prana y ama 255 the guru’s advice “Follow the instructions carefully. Remember that faulty practice can strain the lungs and diaphragm. Set aside 40–60 minutes at a fixed time of day for the pranayama. Never practice just after a meal, or immediately after an energetic session of asanas.” Spread a mat on the floor. Place Sit in Dandasana (see page 102) Relax your throat. Stretch 12 foam blocks about 1 ft (30 cm) 2and put on the bandage. Place 3your legs out slowly, one at from the mat’s edge, the top one your elbows and forearms on the a time. Relax every part of your protruding over the right end of mat and lower your back onto the body, consciously, including your the lower one (see inset). Place the foam blocks. There should be a skin. Imagine that you are pushing wooden blocks on their long sides, slight gap between your buttocks the skin of your scalp toward your one parallel to the foam blocks, and and the blocks, as Geeta Iyengar brow. This calms the frontal brain the other at right angles to the first. demonstrates to the student and at the same time, keeps it Place a rolled blanket (see below). Place your shoulders alert. This is the key to complete on the second on the first wooden block, and physical, psychological, and neuro- wooden block. push your lower shoulder blades physiological relaxation. Focus into your chest, away from your on an imaginary point inside spine and not toward your ears. your chest to exclude all external This helps to broaden your disturbances. Drop your eyelids thoracic cavity, allowing you to completely, but gently. Do not inhale deeply. Rest the back of close your eyes tightly. If your your head comfortably on pupils move upward, your mind the rolled blanket, but do will fill with thoughts and tension. not allow it to tilt back. Look inward and feel your Relax your jaws, and rest senses withdraw. your tongue on your lower jaw, as this helps prevent the accumulation of saliva. make sure the bandage is not too tight relax your neck muscles move your shoulders away from your neck US_254-255_Ujjayi_Pran.indd 255 09/08/2013 11:28

256 prana y ama with props UjjayI Pranayama “There are four stages to this pranayama. Attempt each stage sequentially, one at a time.” stages attempt the four stages in sequence. each cycle of breath begins with an inhalation and ends with an exhalation, both of equal duration. Do not worry about the duration or retention of your breath; with practice, it will become steady, resonant, and rhythmic. Beginners should not attempt more than the advised cycles of the pranayama. always stop before reaching the limit of your endurance. practice each stage for 5–8 minutes. Keep your facial muscles passive Lift your sternum relax your legs This is a preparatory stage and This stage involves normal This stage involves deep 1consists of normal inhalation 2inhalation and deep exhalation. 3inhalation and normal and exhalation. Breathe naturally, Inhale, then exhale slowly, deeply, exhalation. Exhale without strain, but consciously. When you breathe and steadily, releasing all the air then inhale slowly and deeply. in, expand your chest fully but in your lungs. Keep your sternum Feel your breath move up from do not tense your diaphragm. Be lifted. Synchronize the movements the pelvis to the pit of the throat, conscious of your breathing, but of your diaphragm and abdomen, and then spread to each side of do not breathe deeply. Practice keeping the flow of breath smooth your torso. Practice 15–20 cycles. 10 cycles. and uniform. Practice 15 cycles. The final stage consists of deep 4inhalation and deep exhalation. Exhale, emptying your lungs without strain. Then, inhale slowly, deeply, and smoothly. Exhale silently, until the lungs feel completely empty. coming out of the pose Practice 15–20 cycles. End the Roll gently off the foam blocks onto your right side. Sit up slowly pranayama with an exhalation. and move the blocks away. Now lie down in Savasana (see page 248), with a blanket under your head and neck. Remain in the pose for 5 minutes, breathing normally. Then turn onto your right side again. Place your left hand on the right hand. Pause, then supporting yourself on your left hand, sit up slowly, and sit cross- legged. Unwrap the bandage and open your eyes gently. Rest for a few moments. US_256-257_Ujjayi_Viloma.indd 256 09/08/2013 11:28

Vil oma 2 Prana y ama 257 VIloma 2 PRanaYama ● ● benefiTs Interrupted breathing cycle brings lightness to the body and serenity to the mind regulates blood pressure reduces eye strain and headaches This pranayama is practiced in three stages relieves symptoms of colds, and each stage can take 3–4 weeks to coughs, and tonsillitis Helps treat menorrhagia perfect. Each stage is more subtle than and metrorrhagia reduces mood swings the preceding one, and requires a greater and Pms-related headaches level of awareness. Viloma means “against the Helps treat the symptoms of menopause natural course” in Sanskrit, because in this pranayama ● ● cauTions you have to hold your breath for two seconds during do not practice if you have a severe backache, constipation, or diarrhea. each breathing cycle. if you feel out of breath or fatigued, finish the cycle you are on, take a few normal breaths, then resume your practice. swallow your saliva ProPs (see Page 182) geTTing inTo The Pose only after a complete exhalation. two foam blocks, two wooden Place the foam and wooden blocks Practice a few cycles of stage 1, blocks, a crepe bandage, as in ujjayi Pranayama (see page 254). followed by stage 2, before and a mat follow the steps for savasana (see page attempting all 3 stages sequentially. 248). Then practice a few cycles of ujjayi never start your practice with The foam blocks support the back, lift Pranayama. This will open your chest stage 3. always stop before you the chest, and keep the abdominal muscles and stimulate your intercostal muscles. reach your limit. beginners should relaxed. The two wooden blocks lift the not practice more than 6 cycles. head above the chest, expanding the diaphragm, middle back, and ribs, helping to stretch stiff intercostal muscles. The bandage helps turn the mind inward. Keep your abdomen soft and relaxed Keep your sternum lifted and Your breathing should now fade Do a few cycles of Steps 1 1 your diaphragm firm. Inhale 2away effortlessly at each pause 3and 2. Focus on the silence and exhale without strain, slowly and resume equally easily. Follow of the pauses. Experience a and deeply. Your exhalation should the instructions for Stage I, with feeling of serenity. last for 2–3 seconds. Then, pause your exhalations longer than your for 2 seconds before inhaling. This pauses. Practice 15–20 cycles over constitutes a single cycle. Repeat 7–10 minutes. Rest in Savasana. this 3–5 times. coming ouT of The Pose Practice a cycle of Ujjayi Pranayama (see page 256). Then follow the coming out of the pose sequence for Savasana (see page 248). US_256-257_Ujjayi_Viloma.indd 257 09/08/2013 11:28

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CHAPTER 7 Yoga for ailments “Yoga is the golden key which unlocks the door to peace, tranquillity, and joy.” Yoga can heal parts of our bodies that have been injured, traumatized, or simply ignored and neglected. Medical treatment can accelerate the healing process but, all too often, cannot tackle the source of the problem. The ancient yogis realized that the cure for diseases lay within ourselves. They formulated a therapy which worked on our very natures, to enable the systems of the body to function as effectively and efficiently as possible, both preventing and curing disease. Yoga asanas involve movements that stimulate injured parts of the body by increasing the blood supply to them. The practice of asanas also increases our ability to bear pain. US_258-259_Yoga_for_Ailments.indd 259 15/08/2013 16:27

260 y og a f or ailments Yoga Therapy Yoga’s system of healing is based on the premise that the body should be allowed to function as naturally as possible. Practicing the recommended asanas will first rejuvenate your body, and then tackle the causes of the ailment. The four pillars of yoga therapy are the physician, circumstances. More often than not, ailments, the medication, the attendant, and the patient. whether minor or major, affect the body. The In the yogic worldview, the sage Patanjali is the science of yoga, as well as that of Ayurveda physician, asanas are the medication, the yoga (a traditional Indian system of healing based instructor is the attendant, and the student is the on herbal remedies), classify ailments that patient. Asanas are recommended to “patients” afflict the body and the mind under three basic according to their ailment and their physical categories. These are, firstly, self-inflicted ailments, and emotional condition. This has to be caused by neglect or abuse of the body; secondly, done with care. If a doctor’s diagnosis congenital ailments, present from birth; and is wrong or the dosage is inappropriate, thirdly, ailments caused by the imbalance of the treatment can actually harm the patient. any of the five elements of ether, air, fire, water, Similarly, asanas that are not suited to and earth, in our system. Yoga can treat all three, an individual’s requirements can but the pace and effectiveness of the cure adversely affect his or her depends on the type of ailment, its progression, health. Follow the the patient’s constitution, and his or her recommended sequence commitment to the treatment. of asanas carefully. The human body is a How the therapy works very complex piece of The process of yoga therapy is based on machinery, a finely selecting and sequencing asanas which stretch connected network specified parts of the body, and block others. of muscles, joints, You must remember, however, that in nerves, veins, the case of serious or congenital arteries, and disabilities, yoga asanas may not capillaries. It is a effect a full recovery, but in many hard task to keep cases can alleviate some of the all these elements suffering associated with the coordinated and in condition. For instance, the good working order asana sequence prescribed under the best of Yoga therapy rejuvenates the body yogacharya iyengar in Paripurna matsyendrasana US_260-261_Yoga_Therapy1.indd 260 12/08/2013 12:27

Y og a Therap Y 261 Practicing steadily and with persistence Yoga therapy involves stretching certain parts of the body and relaxing others for AIDS (see page 309), may relieve some of ultimate cure. The belief underlying yoga the symptoms, and the relief can boost morale therapy is to enable the human system to and self-confidence. function as efficiently, effectively, and naturally Another benefit of yoga therapy is that it has as it can. This natural process, however, operates been known to raise the threshold of pain and at its own rhythm and pace, and the pace may endurance. This only happens, however, if the sometimes be slow. recommended asanas are practiced with patience Yoga therapy begins with understanding the and dedication. Yoga calms the brain and soothes entire human body and the way it functions. The the nerves, reducing the apprehension of pain, origins and development of the ailment in question which is, in many cases, as damaging as pain itself. are carefully studied, particularly the parts of Medication accelerates the healing process, the body most affected. The aim is not simply to but is not a cure in itself. Nature alone is the cure the specific symptom, but to target the cause. US_260-261_Yoga_Therapy1.indd 261 12/08/2013 12:27

262 y og a f or ailments “Health is not a commodity to be bargained for. It has to be earned through sweat.” Asanas and health body. Yoga is a combination of physical therapy, Asanas make your body supple, bringing psychotherapy, and spiritual therapy, a healing alertness to your mind, while soothing your science which does not distinguish between the nerves and glands, relaxing your brain, and physical and physiological bodies. Asanas are maintaining a physical, physiological, and bio-physio-psychological poses, through which emotional balance. Regular practice of asanas we build up many “dams” inside our body. Blood improves your self-confidence and will power. and energy are brought to these “dams,” which The practice of asanas lubricates joints, and then open very gradually, allowing the organs to increases mobility, bringing about an awareness absorb fresh healing blood and energy. When a of each muscle, joint, and organ. Different part of the body is affected by disease, it loses its combinations of asanas improve the range of sensitivity. During the practice of specifically movement for each muscle and joint, helping therapeutic asanas, energy from these “dams” to align the left and the right sides of the body. flows uninterruptedly to the affected area, allowing the healing process to begin. How asanas heal you It is important to work gradually from the Asanas are based on the simple principles of periphery to the affected area. First, the stretching, bending, rotating, and relaxing. These peripheral parts of the body should be toned, movements have diverse effects on the body’s strengthened, and put into good working order. systems, and will either heal, stimulate, or seal Only then can the ailment be tackled. Sometimes, off specific parts of the body. At the same time, however, in the case of a fresh problem, the the approach is holistic, aimed at purifying and affected part should be worked upon directly, strengthening each organ, bone, and cell of the before it degenerates further. Range of movements Viparita Dandasana relieves stiff back muscles US_262-263_Yoga_Therapy2.indd 262 12/08/2013 12:27

y og a therapy 263 The brain and the body A very important aspect of yoga therapy is that it teaches us to control the effect of the brain upon the body. The term “brain” is used here in the broadest sense, covering the mind and intellect, and including thought, experience, and imagination. Energy from the brain is diffused to various parts of the body in the form of vital, healing energy. Practicing yoga teaches the brain to be calm and passive, to accept and subdue pain, not fight it. The energy that is otherwise dissipated in coping with stress and pain, is diverted to healing. Ultimately, the aim of yoga therapy is to teach the brain and body to work in harmony. Specific asanas work on the various systems of the body, whether respiratory, circulatory, digestive, hormonal, immune, or reproductive. Therefore, the combination and sequencing of the asanas must be followed for the healing process to be effective. Follow the sequence prescribed for your particular ailment, setting up a schedule for practicing the recommended asanas (see page 408). Do not get discouraged if the healing of your ailment takes time. Remember, perseverance is the essence of yoga. Holistic therapy yoga addresses every organ, bone, muscle, and cell of the body US_262-263_Yoga_Therapy2.indd 263 12/08/2013 12:27

264 y og a f or ailments HearT and CIrCulaTIon The heart is the organ that pumps blood to all parts of the body. It is located in the thoracic cavity, nestled between the lungs. The circulatory system, composed of arteries, veins, and capillaries, carries blood to and from the heart to the entire body, supplying oxygen and nutrients, and carrying away waste products. The following sequences of asanas address some common disorders of this system. Cold extremities this is caused by a slowdown in circulation, when blood collects in the torso and fails to correctly reach the extremities. it gives rise to ailments of the chest and of the intestinal and abdominal organs. it is often the result of a sluggish thyroid, Tadasana Samasthithi Tadasana Urdhva Tadasana Urdhva stress, or nervousness. 1 page 186 2 Hastasana page 187 3 Baddhanguliasana page 188 Ardha Chandrasana Prasarita Padottanasana Adhomukha Svanasana 8 page 196 9 page 200 10 page 202 Viparita Dandasana Ustrasana Utthita Marichyasana Bharadvajasana 14 page 239 15 page 240 16 page 226 17 page 223 US_264-265_Heart_circulation.indd 264 09/08/2013 11:28

y og a f or ailments 265 “Never perform asanas mechanically. If you do, your body stagnates.” Tadasana Paschima Tadasana Utthita Trikonasana Utthita Parsvakonasana 4 Namaskarasana page 190 5 Gomukhasana page 191 6 page 192 7 page 194 Adhomukha Svanasana Adhomukha Viparita Dandasana 11 page 204 12 Svanasana page 204 13 page 239 Bharadvajasana Marichyasana Virasana Parsva Virasana 18 page 224 19 page 225 20 page 206 21 page 228 US_264-265_Heart_circulation.indd 265 09/08/2013 11:28

266 y og a f or ailments Parsva Virasana Supta Padangusthasana Supta Padangusthasana 22 page 228 23 page 242 24 page 243 Viparita Karani Savasana Ujjayi Pranayama 28 page 234 29 page 248 30 page 254 Supta Baddhakonasana Supta Virasana Paripurna Navasana Adhomukha 4 page 244 5 page 246 6 page 210 7 Paschimottanasana page 217 Salamba Sirsasana Viparita Dandasana Salamba Sarvangasana Halasana 12 page 138 13 page 239 14 page 230 15 page 232 US_266-267_Heart_circulation.indd 266 09/08/2013 11:28

y og a f or ailments 267 Supta Baddhakonasana Supta Virasana Setubandha Sarvangasana 25 page 244 26 page 246 27 page 237 Varicose Veins in this condition, veins just beneath the skin of the legs are elongated and dilated, leading to aching legs, fatigue, and muscle cramps. the condition often occurs during pregnancy and menstruation, and also affects those who have to stay Virasana Upavista Konasana Baddhakonasana on their feet for long periods. 1 page 206 2 page 213 3 page 208 Janu Sirsasana Paschimottanasana Paschimottanasana Paschimottanasana 8 page 218 9 page 216 10 page 215 11 page 214 Virasana Adhomukha Virasana Supta Padangusthasana Supta Padangusthasana 16 page 206 17 page 220 18 page 242 19 page 243 US_266-267_Heart_circulation.indd 267 09/08/2013 11:28

268 y og a f or ailments Setubandha Sarvangasana Viparita Karani Savasana 20 page 237 21 page 234 22 page 248 Uttanasana Prasarita Padottanasana Adhomukha Svanasana 4 page 197 5 page 200 6 page 204 Paschimottanasana Janu Sirsasana Paripurna Navasana Paschimottanasana 11 page 216 12 page 218 13 page 210 14 page 216 Salamba Sarvangasana Halasana Setubandha Sarvangasana 19 page 230 20 page 232 21 page 237 US_268-269_Heart_circulation.indd 268 09/08/2013 11:28

y og a f or ailments 269 HigH blood pressure this condition is defined as sustained, elevated blood pressure, and is also known as hypertension. it has many causes, which include psychological, physiological, Uttanasana Adhomukha Svanasana Adhomukha Svanasana and environmental factors. 1 page 197 2 page 202 3 page 204 Virasana Upavista Konasana Baddhakonasana Adhomukha Virasana 7 page 206 8 page 213 9 page 208 10 page 221 Supta Padangusthasana Supta Baddhakonasana Supta Virasana Halasana 15 page 243 16 page 244 17 page 246 18 page 232 Setubandha Sarvangasana Swastikasana Viparita Karani 22 page 237 23 page 209 24 page 234 US_268-269_Heart_circulation.indd 269 09/08/2013 11:28

270 y og a f or ailments Savasana Ujjayi Pranayama Viloma 2 Pranayama 25 page 248 26 page 254 27 page 257 Viparita Dandasana Viparita Dandasana Salamba Sirsasana 3 page 239 4 page 239 5 page 138 Janu Sirsasana Paschimottanasana Salamba Sarvangasana Halasana 10 page 218 11 page 216 12 page 230 13 page 232 Savasana Ujjayi Pranayama Viloma 2 Pranayama 17 page 248 18 page 254 19 page 257 US_270-271_Heart_circulation.indd 270 09/08/2013 11:29

y og a f or ailments 271 Low bLood pressure this condition, also called hypotension, occurs when blood pressure is less than normally required to transport blood to all parts of the body. this can reduce blood supply to the brain, resulting in fatigue, fainting spells, light- headedness, blurred vision, Supta Baddhakonasana Supta Virasana or nausea. 1 page 244 2 page 246 Adhomukha Svanasana Prasarita Padottanasana Uttanasana Adhomukha Virasana 6 page 202 7 page 200 8 page 197 9 page 221 Setubandha Sarvangasana Adhomukha Swastikasana Viparita Karani 14 page 237 15 page 222 16 page 234 bLocked arteries this occurs when the coronary vessels are blocked, reducing blood flow to the cardiac muscles. this process eventually damages these muscles, and is a major cause of heart attacks. a common symptom is angina or chest Supta Baddhakonasana Supta Virasana pain (see page 272). 1 page 244 2 page 246 US_270-271_Heart_circulation.indd 271 09/08/2013 11:29

272 y og a f or ailments Setubandha Sarvangasana Ardha Chandrasana Utthita Parsvakonasana 3 page 237 4 page 196 5 page 194 Ustrasana Salamba Sarvangasana Setubandha Sarvangasana Viparita Karani 10 page 240 11 page 230 12 page 237 13 page 234 AnginA angina pain characteristically radiates from the chest to the back, neck, and arms, and is accompanied by nausea, breathlessness, and fatigue. its causes include smoking, obesity, blocked arteries (see page 271), hypertension, and Savasana Supta Baddhakonasana Supta Virasana excessive alcohol consumption. 1 page 248 2 page 244 3 page 246 Uttanasana Viparita Dandasana Ustrasana Salamba Sirsasana 7 page 197 8 page 239 9 page 240 10 page 138 US_272-273_Heart_circulation.indd 272 09/08/2013 11:29

y og a f or ailments 273 Utthita Trikonasana Uttanasana Viparita Dandasana Viparita Dandasana 6 page 192 7 page 197 8 page 239 9 page 238 Savasana Ujjayi Pranayama Viloma 2 Pranayama 14 page 248 15 page 254 16 page 257 Setubandha Sarvangasana Prasarita Padottanasana Adhomukha Svanasana 4 page 237 5 page 200 6 page 202 Adhomukha Svanasana Ardha Chandrasana Utthita Parsvakonasana 11 page 202 12 page 196 13 page 194 US_272-273_Heart_circulation.indd 273 09/08/2013 11:29

274 y og a f or ailments Utthita Trikonasana Salamba Sarvangasana Halasana 14 page 192 15 page 230 16 page 232 Setubandha Sarvangasana Viparita Karani Savasana 21 page 237 22 page 234 23 page 248 Adhomukha Svanasana Uttanasana Adhomukha Svanasana Ardha Chandrasana 4 page 202 5 page 197 6 page 202 7 page 196 Adhomukha Virasana Halasana Setubandha Sarvangasana 12 page 221 13 page 232 14 page 237 US_274-275_Heart_circulation.indd 274 09/08/2013 11:29

y og a f or ailments 275 Parsva Virasana Adhomukha Janu Sirsasana Paschimottanasana 17 page 228 18 Virasana page 221 19 page 218 20 page 216 Heart attack inadequate blood supply to the heart muscles results in myocardial infarction or a heart attack. it is often due to the gradual blocking of the coronary Supta Baddhakonasana Supta Virasana Setubandha arteries (see page 272). 1 page 244 2 page 246 3 Sarvangasana page 237 Salamba Sirsasana Viparita Dandasana Ustrasana Salamba Sarvangasana 8 page 138 9 page 239 10 page 240 11 page 230 Viparita Karani Savasana Ujjayi Pranayama 15 page 234 16 page 248 17 page 254 US_274-275_Heart_circulation.indd 275 09/08/2013 11:29

276 y og a f or ailments RespiRaToRY sYsTem Respiration starts from the upper respiratory tract in the nose and the pharynx (the throat). Then inhaled air passes through to the trachea (the windpipe), and the two major bronchi. These airways conduct air into the lungs. Carbon dioxide from the body’s cells is exhaled through the lungs. Yoga asanas are particularly beneficial for all respiratory disorders if the recommended sequences are practiced regularly. Colds these are minor viral infections of the mucous membranes that line the upper respiratory tract, including the nose and throat. the most common symptoms are nasal obstruction and discharge, sinusitis, sore throat, sneezing, coughing, Uttanasana Prasarita Padottanasana Adhomukha and headaches. 1 page 197 2 page 200 3 Svanasana page 202 Supta Baddhakonasana Supta Virasana Setubandha Sarvangasana 8 page 244 9 page 246 10 page 237 Setubandha Sarvangasana Viparita Karani Viloma 2 / Savasana 14 page 237 15 page 234 16 pages 257, 248 US_276-277_Respiratory_system.indd 276 09/08/2013 11:29

y og a f or ailments 277 “Hence, control the breath to restrain the wandering mind.” Adhomukha Svanasana Salamba Viparita Dandasana Viparita Dandasana 4 page 204 5 Sirsasana page 138 6 page 239 7 page 239 Halasana Salamba Sarvangasana Halasana 11 page 232 12 page 230 13 page 232 Breathlessness this condition, also called dyspnea, is caused by deficiencies in the elastic recoil of the lungs. air is retained in the lungs, which then become distended. the diaphragm is squeezed and the effort to Savasana Supta Baddhakonasana breathe strains the chest. 1 page 248 2 page 244 US_276-277_Respiratory_system.indd 277 09/08/2013 11:29

278 y og a f or ailments Supta Virasana Setubandha Sarvangasana Adhomukha Svanasana 3 page 246 4 page 237 5 page 202 Utthita Parsvakonasana Uttanasana Tadasana Urdhva Tadasana Urdhva 9 page 194 10 page 197 11 Hastasana page 187 12 Baddhanguliasana page 188 Ustrasana Salamba Sirsasana Halasana Salamba Sarvangasana 16 page 240 17 page 138 18 page 232 19 page 230 Viparita Karani Ujjayi Pranayama Viloma 2 Pranayama 24 page 234 25 page 254 26 page 257 US_278-279_Respiratory_system.indd 278 09/08/2013 11:29

y og a f or ailments 279 Adhomukha Svanasana Ardha Chandrasana Utthita Trikonasana 6 page 204 7 page 196 8 page 192 Tadasana Paschima Tadasana Viparita Dandasana 13 Namaskarasana page 190 14 Gomukhasana page 191 15 page 239 Urdhvamukha Janu Paschimottanasana Janu Sirsasana Setubandha 20 Sirsasana page 207 21 page 216 22 page 218 23 Sarvangasana page 237 SinuSitiS this condition is caused by the inflammation or swelling of mucous membranes lining the sinus cavities. Common symptoms include nasal congestion and discharge, headaches, and pain in the region of the upper jaw, Uttanasana Adhomukha Prasarita eyes, cheeks, or ears. 1 page 197 2 Svanasana page 202 3 Padottanasana page 200 US_278-279_Respiratory_system.indd 279 09/08/2013 11:29

280 y og a f or ailments Salamba Sirsasana Viparita Dandasana Viparita Dandasana Ustrasana 4 page 138 5 page 239 6 page 238 7 page 240 Supta Baddhakonasana Supta Virasana Janu Sirsasana 11 page 244 12 page 246 13 page 218 Viparita Karani Savasana Ujjayi Pranayama 17 page 234 18 page 248 19 page 254 Setubandha Sarvangasana Adhomukha Svanasana Adhomukha Svanasana 3 page 237 4 page 202 5 page 204 US_280-281_Respiratory_system.indd 280 09/08/2013 11:29

y og a f or ailments 281 Halasana Salamba Sarvangasana Halasana 8 page 232 9 page 230 10 page 232 Paschimottanasana Setubandha Setubandha 14 page 216 15 Sarvangasana page 237 16 Sarvangasana page 237 Bronchitis this condition is caused by inflammation or excess mucus in the bronchi, the airways connecting the lungs to the trachea or windpipe. the common symptoms of this condition are shortness of Savasana Supta Virasana breath, wheezing, and coughing. 1 page 248 2 page 246 Salamba Sirsasana Viparita Dandasana Viparita Dandasana Ustrasana 6 page 138 7 page 239 8 page 239 9 page 240 US_280-281_Respiratory_system.indd 281 09/08/2013 11:29

282 y og a f or ailments Salamba Sarvangasana Halasana Setubandha 10 page 230 11 page 232 12 Sarvangasana page 237 AsthmA in this condition, the airways of the lungs are constricted, causing tightness in the chest, bouts of coughing, wheezing, and breathing difficulties. the inflammation of the air passages can become chronic. asthma is usually caused by Dandasana Baddhakonasana Upavista Konasana allergies or stress. 1 page 205 2 page 208 3 page 213 Setubandha Sarvangasana Adhomukha Svanasana Uttanasana 7 page 237 8 page 202 9 page 197 Tadasana Paschima Tadasana Gomukhasana Ardha Chandrasana 13 Namaskarasana page 190 14 page 191 15 page 196 US_282-283_Respiratory_system.indd 282 09/08/2013 11:30

y og a f or ailments 283 Viparita Karani Savasana Ujjayi Pranayama 13 page 234 14 page 248 15 page 254 Virasana Supta Baddhakonasana Supta Virasana 4 page 206 5 page 244 6 page 246 Tadasana Samasthithi Tadasana Urdhva Hastasana Tadasana Urdhva 10 page 186 11 page 187 12 Baddhanguliasana page 188 Adhomukha Virasana Salamba Sirsasana Viparita Dandasana 16 page 221 17 page 138 18 page 239 US_282-283_Respiratory_system.indd 283 09/08/2013 11:30

284 y og a f or ailments “Fear and fatigue block the mind. Confront both squarely, and then courage and confidence will flow into you.” Viparita Dandasana Ustrasana Salamba Sarvangasana 19 page 239 20 page 240 21 page 230 Setubandha Viparita Karani Savasana 22 Sarvangasana page 237 23 page 234 24 page 248 US_284-285_Respiratory_Digestive_System.indd 284 09/08/2013 11:30

y og a f or ailments 285 DIgestIve system All the food we eat has to travel an average distance of almost 35 ft (11 m) through the body. It passes through the mouth, esophagus, small intestine, and large intestine. Food interacts with the saliva and with the secretions of the pancreas, gall bladder, and liver, and is broken down by digestive enzymes and acids. During this process, nourishment is absorbed by the body. Regular practice of these recommended asanas effectively alleviates digestive disorders. IndIgestIon this condition is associated with upper abdominal pain, discomfort, or distension which is either intermittent or chronic. other indications are nausea, vomiting, belching, acidity, flatulence, and a Tadasana Tadasana Urdhva Tadasana Urdhva constant feeling of being full. 1 Samasthithi page 186 2 Hastasana page 187 3 Baddhanguliasana page 188 Utthita Trikonasana Utthita Parsvakonasana Ardha Chandrasana Adhomukha 4 page 192 5 page 194 6 page 196 7 Svanasana page 202 Adhomukha Svanasana Prasarita Padottanasana Uttanasana Virasana 8 page 204 9 page 200 10 page 197 11 page 206 US_284-285_Respiratory_Digestive_System.indd 285 20/09/2013 12:22

286 y og a f or ailments Parsva Virasana Utthita Marichyasana Bharadvajasana Bharadvajasana 12 page 228 13 page 226 14 page 223 15 page 223 Janu Sirsasana Paschimottanasana Paripurna Navasana Paripurna Navasana 20 page 218 21 page 216 22 page 210 23 page 212 Salamba Sirsasana Salamba Sarvangasana Halasana 27 page 138 28 page 230 29 page 232 Savasana Ujjayi Pranayama Viloma 2 Pranayama 34 page 248 35 page 254 36 page 257 US_286-287_Digestive_system.indd 286 09/08/2013 11:30

y og a f or ailments 287 Bharadvajasana Marichyasana Adhomukha Virasana Urdhvamukha Janu 16 page 224 17 page 225 18 page 221 19 Sirsasana page 207 Adhomukha Supta Padangusthasana Supta Padangusthasana 24 Virasana page 221 25 page 242 26 page 243 Supta Baddhakonasana Supta Virasana Setubandha Viparita Karani 30 page 244 31 page 246 32 Sarvangasana page 237 33 page 234 Acidity this is commonly indicated by a sharp, burning sensation in the lower chest, just below the sternum. it can be caused by overeating, the intake of highly spiced or rich food, excessive alcohol, or drugs, Parsva Virasana Adhomukha Adhomukha such as aspirin or cortisone. 1 page 228 2 Paschimottanasana page 217 3 Virasana page 221 US_286-287_Digestive_system.indd 287 09/08/2013 11:30

288 y og a f or ailments Janu Sirsasana Paschimottanasana Adhomukha Virasana Adhomukha Svanasana 4 page 218 5 page 215 6 page 221 7 page 202 Ardha Chandrasana Uttanasana Utthita Marichyasana Bharadvajasana 12 page 196 13 page 197 14 page 226 15 page 223 Supta Virasana Halasana Salamba Sarvangasana Halasana 20 page 246 21 page 232 22 page 230 23 page 232 Savasana Ujjayi Pranayama Viloma 2 Pranayama 27 page 248 28 page 254 29 page 257 US_288-289_Digestive_system.indd 288 09/08/2013 11:30

y og a f or ailments 289 Prasarita Padottanasana Uttanasana Utthita Trikonasana Utthita Parsvakonasana 8 page 200 9 page 197 10 page 192 11 page 194 Bharadvajasana Marichyasana Parsva Virasana Supta Baddhakonasana 16 page 224 17 page 225 18 page 228 19 page 244 Paripurna Navasana Setubandha Sarvangasana Viparita Karani 24 page 210 25 page 237 26 page 234 Constipation for some people, the elimination of waste from the body is difficult, infrequent, and sometimes painful. this is often accompanied by a feeling that the bowels have not Uttanasana Prasarita Padottanasana been completely emptied. 1 page 197 2 page 200 US_288-289_Digestive_system.indd 289 09/08/2013 11:30

290 y og a f or ailments Adhomukha Svanasana Adhomukha Svanasana Adhomukha Svanasana Salamba Sirsasana 3 page 202 4 page 204 5 page 204 6 page 138 Adhomukha Virasana Janu Sirsasana Paschimottanasana Salamba Sarvangasana 10 page 221 11 page 218 12 page 216 13 page 230 Diarrhea this condition is characterized by the sudden onset of frequent, watery stools, and is usually the symptom of an abdominal infection. it is associated with abdominal pain or distension, Supta Baddhakonasana Supta Virasana vomiting, fever, or chills. 1 page 244 2 page 246 Viparita Dandasana Salamba Sarvangasana Setubandha Sarvangasana 6 page 239 7 page 230 8 page 237 US_290-291_Digestive_system.indd 290 09/08/2013 11:30

y og a f or ailments 291 Utthita Trikonasana Utthita Parsvakonasana Ardha Chandrasana 7 page 192 8 page 194 9 page 196 Halasana Setubandha Sarvangasana Viparita Karani 14 page 232 15 page 237 16 page 234 Setubandha Sarvangasana Supta Padangusthasana Salamba Sirsasana 3 page 237 4 page 243 5 page 138 Viparita Karani Savasana 9 page 234 10 page 248 US_290-291_Digestive_system.indd 291 09/08/2013 11:30

292 y og a f or ailments IrrItable bowel syndrome Characterized by a combination of abdominal pain and altered bowel function, this syndrome is due to a disturbance in the muscle movements of the large intestine. some predisposing factors are a low-fiber diet, the Salamba Sirsasana Viparita Dandasana Salamba Sarvangasana use of laxatives, or stress. 1 page 138 2 page 239 3 page 230 Viparita Karani Supta Virasana Supta Baddhakonasana 7 page 234 8 page 246 9 page 244 Viparita Dandasana Bharadvajasana Bharadvajasana Bharadvajasana 4 page 239 5 page 224 6 page 223 7 page 223 Dandasana Urdhvamukha Janu Adhomukha Paschimottanasana 12 page 205 13 Sirsasana page 207 14 page 217 US_292-293_Digestive_system.indd 292 09/08/2013 11:31

y og a f or ailments 293 Halasana Setubandha Sarvangasana Setubandha Sarvangasana 4 page 232 5 page 237 6 page 237 DuoDenal ulcers these are ulcers or raw areas in the duodenal bulb. a common symptom is a burning gastric pain 1–3 hours after a meal, relieved only by eating or by antacids. other symptoms include weight loss, heartburn, Salamba Sirsasana Salamba Sarvangasana Halasana vomiting, dizziness, and nausea. 1 page 138 2 page 230 3 page 232 Marichyasana Utthita Marichyasana Parsva Virasana Adhomukha Virasana 8 page 225 9 page 226 10 page 228 11 page 221 Paschimottanasana Paschimottanasana Janu Sirsasana 15 page 215 16 page 216 17 page 218 US_292-293_Digestive_system.indd 293 09/08/2013 11:31

294 YO GA f O r A ilments Setubandha Sarvangasana Adhomukha Swastikasana Viparita Karani 18 page 237 19 page 222 20 page 234 Gastric ulcers these are raw areas in the gastrointestinal tract, caused by the erosion of the stomach lining by acidic digestive juices. the usual symptom is abdominal pain Tadasana Urdhva Tadasana Urdhva Tadasana Gomukhasana when the stomach is empty. 1 Hastasana page 187 2 Baddhanguliasana page 188 3 page 191 Ardha Chandrasana Prasarita Padottanasana Adhomukha Svanasana 7 page 196 8 page 200 9 page 204 Ustrasana Bharadvajasana Bharadvajasana Bharadvajasana 13 page 240 14 page 224 15 page 223 16 page 223 US_294-295_Digestive_system.indd 294 09/08/2013 11:31

y og a f or ailments 295 Savasana Ujjayi Pranayama Viloma 2 Pranayama 21 page 248 22 page 254 23 page 257 Uttanasana Utthita Trikonasana Utthita Parsvakonasana 4 page 197 5 page 192 6 page 194 Viparita Dandasana Salamba Sirsasana Viparita Dandasana 10 page 239 11 page 138 12 page 239 Marichyasana Utthita Marichyasana Virasana Parsva Virasana 17 page 225 18 page 226 19 page 206 20 page 228 US_294-295_Digestive_system.indd 295 09/08/2013 11:31

296 y og a f or ailments Upavista Konasana Dandasana Baddhakonasana 21 page 213 22 page 205 23 page 208 Paschimottanasana Paschimottanasana Janu Sirsasana Paripurna Navasana 28 page 215 29 page 216 30 page 218 31 page 210 Setubandha Sarvangasana Setubandha Sarvangasana Viparita Karani 35 page 237 36 page 237 37 page 234 Ulcerative colitis this condition is caused by the inflammation of the colon and rectum. the common symptoms include diarrhea with blood in the stools, abdominal pain or cramps, and rectal bleeding. attacks can be frequent or can occur Supta Virasana Supta Baddhakonasana after long intervals. 1 page 246 2 page 244 US_296-297_Digestive_system.indd 296 09/08/2013 11:31

y og a f or ailments 297 Supta Baddhakonasana Supta Virasana Urdhvamukha Janu Adhomukha 24 page 244 25 page 246 26 Sirsasana page 207 27 Virasana page 221 Supta Padangusthasana Supta Padangusthasana Halasana 32 page 242 33 page 243 34 page 232 Savasana Ujjayi Pranayama Viloma 2 Pranayama 38 page 248 39 page 254 40 page 257 Supta Padangusthasana Urdhvamukha Janu Adhomukha Virasana 3 page 242 4 Sirsasana page 207 5 page 221 US_296-297_Digestive_system.indd 297 09/08/2013 11:31

298 y og a f or ailments Adhomukha Swastikasana Adhomukha Paschimottanasana Paschimottanasana 6 page 222 7 page 217 8 page 214 Paripurna Navasana Ardha Chandrasana Prasarita Uttanasana 13 page 210 14 page 196 15 Padottanasana page 200 16 page 197 Viparita Dandasana Halasana Salamba Sarvangasana 21 page 239 22 page 232 23 page 230 Savasana Ujjayi Pranayama Viloma 2 Pranayama 27 page 248 28 page 254 29 page 257 US_298-299_Digestive_system.indd 298 09/08/2013 11:31