Pragya Yoga : This yoga involves all the three bodies (physical, subtle and causal) of a person. The Asan (physical exercise) rejuvenates body, Pranayam (breath control) strengthens mind and chanting in the heart of Mantra augments the will power. The sequence of exercises of this yoga is given below.
Stand erect. Half-close the eyes and meditating on the brilliance of Lord Savita (rising sun) for a moment chant ‘Om’. With the faith that the subtle power of Savita is rejuvenating the body, mind and soul with each syllable of Gayatri mantra, follow the sequence of exercises given below. 1. Tadasan: Chanting ‘Bhooh’ (in the heart i.e. to oneself) raise both the hands upward while inhaling gradually and deeply. Now stand on the toes. This benefits us in the case of weakness of the heart and blood disorders. (See Fig. 1 for posture.) 2. Hastapadasan: Chanting ‘Bhuvah’, both the hands are brought downward from the posture of tadasan, while exhaling and the head is bowed down to touch the knees, with the palms trying to touch the floor. This removes gastric trouble and induces vital strength in the Ida, Pingla, and Sushumna Nadis. (See Fig. 2 for posture.) 3. Vajrasan: Chanting ‘Swah”, toes are placed completely on the floor and haunches are set on the feet. The backbone should be erect and both palms placed on the knees. Breathe normally during this posture. This is helpful in digestion and cures gastric trouble and constipation and keeps the stomach light. (See Fig. 3 for posture.) 4. Ushtrasan: Chanting ‘Tat’, inhale deeply, put knees on the floor and keep the feet straight on toes. The heels are held in by taking both the hands from the back side. The stomach is drawn upward and head is bent backward. This makes the heart strong and spinal column flexible. This also provides exercise to Ida, Pingla and Sushumna. (See Fig. 4 for posture.) 5. Yogamudra: In this posture, chanting ‘Savituh’ exhale and clench together both the palms at the back and stretch upwardly. The head is kept downward so that the chest and the stomach touch the thigh. This posture removes severe gastric trouble, gives strength to digestive system and increases appetite. (See Fig. 5 for posture.)
6. Ardh Tadasan: Chanting ‘Varenyam’ inhale deeply. Being seated in the posture of vajrasan, both the hands and eyes are raised upward. This is as useful as tadasan and cures the weakness of the heart and blood disorders. (See Fig. 6 for posture.) 7. Shashankasan: Chanting ‘Bhargo’ exhale. Sitting in the posture of vajrasan both the hands are kept straight in front of the chest, palms touching the floor, while bending downwards; the stomach touching the thighs. This cures stomach problems and increases flexibility of backbone. (See Fig. 7 for posture.) 8. Bhujangasan: Chanting ‘Devasya’ inhale deeply. From the previous posture, the body is moved ahead and head is raised upward like a snake’s hood. Eyes are kept looking upwards. This provides soothing exercise to the heart and the backbone. It also cures gastric troubles. (See Fig. 8 for posture.) 9. Tiryak Bhujangasan: In the posture of bhujangasan, keeping the breath normal chant ‘Dhimahi’ and look toward the left. Then chant ‘Dhiyo’ and look toward the right. It increases flexibility of the waist. 10. Shashankasan: Chanting ‘Yonah’ repeat step 7. 11. Ardh Tadasan: Chanting ‘Prachodyat’ repeat step 6. 12. Utkatasan: After tadasan, chant ‘Bhooh’ and breathing normally sit on the toes. Calves touching the thighs, place both the palms on the knees. This gives strength to calves and improves balance of the body. (See Fig. 9) 13. Padhastasan: Chanting ‘Bhuvah’ repeat step 2. 14. Tadasan: Chanting ‘Swah’ repeat step 1. 15. Coming back to original position: Chanting ‘Om’ keep the hands stretched. Close the fists and bring the hands down energetically and stand erect. Breathe normal. If practiced sincerely, it may provide us the physical, mental and spiritual benefits of Ashtang Yoga. Akhandjyoti » Magazine » 2007 » Jan-Feb 2007 » Pragya Yoga - An Exercise for Healthy and Happy Life
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