Ásanas, Mudrás and Bandhas

Published in:

Yoga Sádhaná [a compilation]

Notes:

official source: Yoga Sádhaná

this version: is the printed Yoga Sádhaná, 1st edition, version (obvious spelling, punctuation and typographical mistakes only may have been corrected). I.e., this is the most up-to-date version as of the present Electronic Edition.

from "Ásanas"

Ananda Marga Caryácarya Part 3

from "Mudrás and Bandhas"

Ananda Marga Caryácarya Part 3

from Shabda Cayaniká

The relation between the physical body and the mind is very close. Mental expression is brought about through the vrttis, and the predominance of the vrttis depends on different glands of the body. There are many glands in the body and from each there is a secretion of a particular hormone. If there is any defect in the secretion of hormones or any defect in a gland, certain vrttis become excited. For this reason, we find that in spite of having a sincere desire to follow the moral code, many persons cannot do so; they understand that they should do meditation, but they cannot concentrate their minds because their minds become extroverted due to the external excitement of this or that propensity. If people want to control the excitement of these propensities, they must rectify the defects of their glands. Ásanas help the sádhaka to a large extent in this task, so they are an important part of sádhaná.

* * *

No one should risk harm by practising ásanas and mudrás without the permission of an ácárya. Mudrás are almost the same thing as ásanas but incorporate more ideation.(1)

Examples of Some Ásanas and How to Perform Them

Utkat́a kúrmakásana [difficult tortoise posture]: Bring the right leg over the right shoulder. Then bring the left leg over the left shoulder and place it on the right ankle. Interlock the fingers firmly and hold them forward in the namaskára position. Duration – half a minute. Practise four times.

Jat́ila utkat́ásana [difficult chair posture]: Squat down, supporting the entire weight of the body on the big toes. Grasp the waist on each side with the hands, the buttocks resting on the heels. Duration – half a minute. Practise four times.

Utkat́a pashcimottánásana [difficult back-upwards posture]: Lie in a supine position and extend the arms backwards, keeping them close to the ears. Rise while exhaling and insert the face between the knees. Make sure that the legs remain straight. Grasp both the big toes with the hands. Remain in this state for eight seconds. Now resume the original posture while inhaling. Practise eight times in this way.

Kukkut́ásana [cock posture]: Assume the position

of padmásana and insert the hands and forearms in

between the respective lower legs and thighs. Then raise the whole body, supporting the weight on the hands. Look forward. Duration – half a minute. Practise four times.

Tuládańd́ásana [balance posture]:

(i) Standing on the left foot, direct the other foot backward and raise it. Grasp the waist on either side with the respective hand, and then bend the trunk and the head forward such that the head, the trunk and the leg (extended backward) are parallel to the floor.

(ii) Standing on the right foot, repeat the process. Duration – half a minute. Practise four times.(2)

1965, Jamalpur

from "Ásanas"

Ananda Marga Caryácarya Part 3

Examples of Some Mudrás and How to Perform Them

Mudrás are almost the same thing as ásanas but incorporate more ideation. The rules for mudrás are similar to those for ásanas, but there is no restriction regarding the nostrils. The number of mudrás is also large. A list of a few necessary mudrás is given here.

Utkśepa mudrá: This mudrá should be practised in bed immediately upon waking. While lying on the back, one should flex both the arms and legs, bringing them over the chest, and then immediately return them vigorously to the extended position. After doing this three or four times, sit up in bed and drink a glass of cold water without allowing the water to touch your teeth. After this you should expose the navel area to the air, and walk up and down in this way for some time in the open air.

Ud́d́ayana mudrá: Standing, place the hands above the knees and bend forward a little. Gradually breathe out, to a state of complete exhalation. Keeping the breath out, draw the abdomen and lower abdomen inward as hard as possible, to touch the spine. Maintain this position for eight seconds. Then gradually inhale fully. Practise eight times.

Váyavii mudrá: Standing erect, press the nipples with the third joints of the middle fingers of both hands. The remaining fingers will stay in their natural positions on either side of the middle fingers. Now bring both the elbows backward while inhaling. After complete inhalation, exhale. The elbows should be relaxed a little when exhaling. Practise this mudrá with the eyes closed, concentrating the mind on the anáhata cakra. Practise seven times.(3)

1965, Jamalpur

from "Mudrás and Bandhas"

Ananda Marga Caryácarya Part 3

Examples of Bandhas and How to Perform Them

...First the mind has to be fixed on the kúrma nád́ii [energy channels related to the vocal cord] located in the throat region (kańt́ha), then the vayus [ten vital airs in the human body] have to be suspended. The the gates of the indriyas [ten motor and sensory organs] will have to be closed, and finally, the network of nerves in the neck and the throat will have to be inflated and kept in the same condition for some time. The whole process is known as jálandhara bandha (jálam + dhr + ac = jálandhara). The practice of jálandhara bandha brings the network of nerve fibres in the throat region under control. As a result, human beings can create sounds of different intensities and frequencies with the help of the strength of their vocal chords. According to Tantra, the power [shakti in Sanskrit] that operates in the practice of this jálandhara bandha is called jálandharii shakti. In the past, this jálandhara bandha or jálandhara mudrá used to be practised widely in western part of India. The place which was familiar as its common piit́ha or centre is still known as Jálandhar. Perhaps some of you still call the place Jallundhar [without á] by mistake. No, it is not Jallundhar – it is Jálandhara. The meaning of the word ‘Jalllundhar’ is “water- reservoir” or “dam”; It can also be used to mean jalabandha or kabandh or “barrage”. The city Jallundhar of the Punjab does not mean this. It was a centre of the practice of Tantra and yoga.

In yoga and Tantra special kinds of exercises of a bunch of arteries in some parts of the human body are performed with the help of siitkárii mudrá [or siitkárii kumbhaka]. To facilitate the easy flow of bloodstream, the practitioners of yoga and Tantra in ancient times, used to perform this siitkárii mudrá. They would do it standing or sitting by the side of a large body of water.

Shabda Cayaniká

Bandhatraya Yoga

1) Mahámudrá: Sitting down, press the múládhára cakra with the left heel and extend the right leg forward. Breathe in deeply, and at the same time contract the urinary sphincter muscles. Grasp the sole of the extended foot firmly with both hands, and maintaining jálandhara Bandha (clamping the chin against the chest), hold the breath. Retain this position for half a minute. Then relax the hands and also jálandhara bandha, and, sitting erect, breathe out.

2) Mahábandha: Press the múládhára cakra with the left heel and press the svádhiśt́hána with the right. Breathe in and simultaneously imagine that the urinary sphincter muscles are being raised. Apply jálandhara bandha, and after placing the thumbs over the waist, press the sides of the genitary organ with the eight remaining fingers. Maintain this position for half a minute, and then, releasing the hands and relaxing jálandhara bandha, breathe out.

3) Mahávedha: Press the múládhára with the left heel and the svádhiśt́hána with the right. Contract both the anal and the urinary sphincter muscles hard while breathing out. Both the thumbs will rest over the waist. With the remaining eight fingers, try to raise the anal and the urinary sphincters. Jálandhara bandha should be held in the meantime. Retain this posture for half a minute. Release the hands and jálandhara bandha, breathe in, and at the same time relax the anal and urinary sphincters. Pressing the right heel to the múládhára in a like manner, practise mahámudrá, mahábandha and mahávedha.(4)

1965, Jamalpur

from "Mudrás and Bandhas"

Ananda Marga Caryácarya Part 3

Footnotes

[1] This sentence is from "Mudrás and Bandhas" in Ananda Marga Caryácarya Part 3. –Trans.

[2] Elsewhere the author has mentioned the benefits of these ásanas. Some of these are:

Utkat́a kúrmakásana – beneficial for diseases of the joints, and also for weight-lifters or those who habitually carry heavy loads.

Jat́ila utkat́ásana – for those suffering from diseases such as beriberi and elephantiasis, and also for those undergoing strenuous training or serving in the military, paramilitary or police force.

Utkat́a pashcimottánásana – beneficial for syphilis, duodenal ulcers, diabetes, gout, tuberculosis, asthma, leucoderma, nocturnal emission, obesity and displaced uterus. There are certain restrictions for this asana and, as with all ásanas, it should not be practiced without the guidance of an Ácáryá.

Kukkut́ásana – beneficial for those suffering from tuberculosis, and weakness of the hands and legs.

Tuládańd́ásana – Beneficial for weakness of the legs, for those who practice sports, and adolescents.

Ásanas must not be practiced without the instructions of an ácárya or ácáryá. Apart from these five ásanas, the rules for performing ásanas, descriptions of thirty-seven more ásanas, dos and donʼts, rules for massaging, shavásana, etc., are included in the above-mentioned book. Moreover, it is most beneficial to read the authorʼs Yogic Treatments and Natural Remedies, in order to know the benefits of different ásanas, their application in specific diseases, and various natural and herbal remedies. –Trans.

[3] Elsewhere the author has mentioned the benefits of these mudrás:

Váyavii mudrá or Váyavii práńáyama – beneficial in the treatment of tuberculosis, asthma, blood pressure and related problems.

Ud́d́ayana mudrá – beneficial for diseases related to the pancreas, kidneys, lower belly and hydrocele.

Utkśepa mudrá – this helps very much in regularly keeping the bowels clear, and also keeps the body and mind fresh and ready for work throughout the day.

In the same book, the author has mentioned the guidelines for other mudrás. These are – párthivii mudrá, ámbhasii mudrá, ágneyii mudrá, ákáshii mudrá, mánasii mudrá, agnisára mudrá, kákacaiṋcu mudrá, trimuńd́a mudrá, ashvinii mudrá and vajrolii mudrá. –Trans.

[4] Elsewhere the author has mentioned that bandhatraya yoga benefits the sufferers of dysentery, diarrhoea, dyspepsia, seminal weakness and displaced uterus. –Trans.

From: Ásanas, Mudrás and Bandhas

Published in: Yoga Sádhaná [a compilation]

Source: Electronic edition version 9.0.13