effect on a variety of ailments and disorders in the body. The cultural
asanas were found to promote relaxation, remove fatigue, loosen
tight joints, improve circulation and assimilation, dissipate stress and
tension, increase spinal flexibility, stimulate the nervous system,
increase the energy flow in the physical and subtle bodies, dissolve
subtle energy blocks, build and tone the entire muscle structure,
especially in the spinal area, for better posture and balance, massage
pelvic viscera, and increase concentration by putting one in
conscious contact with your nervous system.
A brief routine of twenty minutes a day, especially for people
having too little exercise in sedentary occupation in offices and
cities, is enough to accomplish all these benefits. The following nine
asanas should be done smoothly, slowly, and in a steady manner
without jerks. Done with regularity and perseverance, they will
furnish this minimal yogic routine, The cultural asanas are more
static exercises, rather than dynamic or fast Western calisthenics.
The nature of the yogic exercise is different because it acts on nerves
more than muscles. The postures should always be stable and
comfortable. There should never be any undue strain, tension, or
pain in their practice. Gradually and progressively, these slow,
controlled stretching postures should be learned only under the
guidance of a good Hatha Yoga teacher. There are many ways to do
asanas incorrectly, and their benefits can be increased fivefold by
having a good teacher.
I. Savasana — corpse pose: "Lying supine on the ground like a
corpse is savasana. It wards off fatigue and brings mental
relaxation." (H.P. I — 32) Lying prone in a state of relaxed
awareness or controlled alertness is the most important exercise