Hatha Yoga Poses from Hatha Yoga Pradipika
15 Asanas/Poses: Svastikasana (auspicious pose), Gomukhasana (cow’s face pose),Virasana (hero’s pose), Kurmasana (tortoise pose), Kukutasana (rooster Pose), Uttankurmasana (stretching tortoise pose), Dhanurasana ((bow pose), Matsyendrasana (spinal twist pose), Paschimottanasana (back stretching pose), Mayurasana (peacock pose), Shavasana (corpse pose), Siddhasana (adept’s pose), Padmasana (lotus pose), Simhasana (lion’s pose), Bhadrasana/Gorakshasana (gracious pose)
Poses will be added through out the days ahead
1.
Svastikasana
Svastikasana (Auspicious or So Be it Pose). Difficult Pose Name due to appropriation. Below I share quotes from an article that covers the worst case of appropriation of Sanskrit and Hindu symbolism ever. For now, let's focus on the original meanings. I strongly believe it is important to explore the original Sanskrit names for poses and the meaning behind those names. This is one Sanskrit name, however, I will struggle with the idea of using in class. See what I name it below in the Final Conclusions...
How to
The directions from the Hatha Yoga Pradipika are "Sitting straight on level ground, squeeze both feet between calves and thighs [of the opposite legs]. Place the hands in Jnana/Gyan/Wisdom or Chin/Consciousness mudra (Chin-- Index finger touches the roots of the thumbs, Jnana -- tip of the first finger joins with the tip of the thumb). The Thumb is Universal Self/Fire, Index is the Individual Self/Air, the three fingers are the Gunas/tendencies which Hatha Yoga seeks to balance.
This is svastikasana.
Svastikasana (never spell it with a "w" in place of the "v") is translated to Auspicious Pose. It has a connections to the Sun. "Sv or "Su" means "Well" and "Asti" means "it is"1
Story/History
There may be a connection to the story of Agni. The cross symbol which the legs emulate may be representative of pieces of wood to make fire as you rub them against each other. This relates to the god Agni (fire, sun, lighting, digestive fire, ) story. Agni's Mother Arani (wood) brings fire by bringing the wood.2. The Consort/partner/wife of Agni is Svaha(offering/oblation/"it is well"/"so be it") is his wife (notice the connection with "Sva").
Benefits
Some further commentary from Swami Muktibodhananda:
- The nadis at the back of the legs are stimulated.
- The sciatic nerve is gently massaged in this posture, thereby influencing the lumbar region.
- The symbol of the svastika represents fertility, creativity and auspiciousness. Thus this asana, being so named, induces the same capacity in the body.
The Shiva Samhita says svastikasana is one of the most important asanas along with siddhasana, padmasana, ugrasana/paschimottanasana.-- 1
Some Conclusions
So, Svastikasana is an important pose and it is meant to evoke a connection with the Sun, and Auspiciousness or the ability to be in a state of "It is well" or "So be it." There is also a connection to digestive fire which is an important concept in Yoga and Ayurveda.
Agni is about transformation.
Agni helps balance the doshas/dosas which is an important aspect of Hatha Yoga. See previous blogs on "Ha, "Tha," and "Yoga"
Appropriation
Quotes from an important article to understand more about the history behind the symbol and although the article doesn't mention the word "appropriation" it shows how dangerous it can be. Sometimes I hear people say appropriation isn't that big of a deal, it happens. This pose and researching the name and history as led me even deeper into the affirmation that we have to be very, very careful about appropriation.
"Why did Hitler choose the swastika, and how did a Sanskrit symbol become a Nazi emblem?" in History Extra:
"By the early 1920s, the swastika had been adopted as a symbol of the German Reich. So wedded to the poisonous ideology of hate, the Nazi swastika is today reviled in the West, although as an auspicious and sacred symbol in the East, the svastika remains popular within Buddhist and Hindu society" 3
"In a matter of years, the swastika had been corrupted and the symbolism it held to myriad cultures across many millennia reversed. A cross with arms bent at right angles meant many things to many people, but had always been used as a sign of hope and positivity. It could represent good fortune or prosperity; symbolise the Sun or the infinity of creation; or, as it still does in several religions, evoke a sense of the divine and call for auspiciousness. The word swastika itself derives from the Sanskrit svastika, meaning 'conducive to well-being'." 3
"Such disparate attitudes towards the swastika raises the question of whether the symbol – which for so long has been a force for good – can be reclaimed from its association with Hitler and the neo-Nazis who still display it. Would reclaiming the symbol mark the final defeat of the Third Reich and the hatred it advocated? Or is that impossible? The 20th-century corruption of the swastika came to represent so much of the horrors of Nazism that it should never be forgotten".3
Final Conclusions
Therefore, this is one pose where it is better to use the English translation. In fact, researching the meaning behind the pose's name can bring a richness to the name. We could go on to call it "Auspicious Pose" as it often is. Or perhaps, something like "The Auspicious, So Be It, Mental Tendencies Balancing Pose Connection to the Symbolism of Sun and the Transformation of Fire Pose."
1. Annual Report of the Board of Regents of the Smithsonian Institution Report of the U.S. National Museum By United States National Museum · 1896
Also in The Swastika, the Earliest Known Symbol, and Its Migration With Observations on the Migration of Certain Industries in Prehistoric Times By Thomas Wilson 2019 originally https://www.google.com/books/edition/The_Swastika_the_Earliest_Known_Symbol_a/3CHDDwAAQBAJ?hl=en&gbpv=0
2.. Hatha Yoga Pradipika Light on Hatha Yoga Including the original Sanskrit text of the Hatha Yoga Pradipika with translation in English Commentary by Swami Muktibodhananda Under the Guidance of Swami Satyananda SaraswatiYoga Publications Trust, Munger, Bihar, India © Bihar School of Yoga 1985, 1993, 1998
2.
Version in the HYP
Gomukhasana
 |
| Version in the HYP |
Gomukhasana
 |
| This common version is not in HYP |
Place the right ankle next to the left buttock and the left (ankle) next to the right (buttock).
This is gomukhasana and it resembles the face of the cow.
The arms are not mentioned.
Swami Muktibodhananda comments:
- Straightens the Spine
- The Nadis in the legs are squeezed infusing the reproductive organs glands, and hormones
- Helps retain Prana (Life Force) in the Root Chakra 1
Virasana
Virasana 1
 |
| Virasana 2 |
In Hatha Yoga Pradipika (HYP) original translated directions are:
Placing one foot by the (opposite) thigh and the other (foot) under the (same) thigh is known as virasana.
1. "Sit on the left heel, bend the right knee and place the foot beside the left knee.
Place the right elbow on the right knee and the palm against the right cheek.
The left hand should be placed on the left knee.
Close the eyes and concentrate on the breath. Hold the position for a minute or two."1
2. "Sit with the left foot behind the left buttock, big toe under the buttock as in vajrasana.
Place the right foot on the left thigh and keep the knees widely separated.
Keep the hands on the knees, in chin or jnana mudra, spine erect, head straight."1
Swami Muktibodhananda mentions the longer name for this pose is actually Mahaveerasana.
"Maha" means "great" and Vir or Veer means "valiant" or "heroic." It is connected to the Monkey god Hanuman. 1
Hanuman, or Vir Hanuman the Monkey god's story is in the Ramayama. Another pose named after him is Hanumanasana which is a split. It represents Hanuman's leap of faith. Before, the great leap of faith when he was child, Hanuman lept for the Sun and Indra struck him down with a thunderbolt (vajra) and that is how Hanuman came to earth.
Hanuman is the son of Ajnana and the god Vayu (the Wind, connected to types of Prana, the Pancha (5) Vayus). In The Ramayana he takes a huge leap across the ocean to rescue Sita, Rama's wife from a demon, Ravana.
You will see in this depiction of Hanuman in similar stance of the original HYP version of Virasana in art work.
The Yoga Sutras also mention "vir" in Yoga Sutra 1.20
"shraddha-virya-smrti-samadhi-prajna-purvakah-itaresham (1:20)
Trust, vigor, memory, seeking samadhi(concentration/deep meditation/absorption), pursuing wisdom these are the methods of those not born as a Yogi.
Virya here is often translated to vitality, vigor, virility, energy, will power, courage.
These can all be aspects for reflection and meditation in Virasana.
If you look up Mahaveerassana or Mahavirasana you will find poses that are more like a Warrior Pose rather than one of these seated poses.
You may notice Vir is the same as used in Warrior poses. Virabhadrasana-- Warrior, I, II, III. however, in the West Virasana is translated Hero's Pose.
If you look up Virasana you will most likely find a picture of a pose where the peso is sitting with both feet near the bottom as in VVajrasana (Thunderbolt). Virasana photos may hav the feet outside of the bottom and Vajrasana with the feet under the bottom. These are different than explained in the HYP. It is ironic people get Virasana and Vajrasana confused since it was a thunderbolt (Vjara) that brought Vir Hanuman to earth.
In this pose, Virasana, is more of a seated meditation or even an act of devotion than the other poses connected to "Vir."
Swami Muktibodhananda says Virasana/Veersana:
- stabilizes the energy flow to the reproductive organs and enables control of the sexual energy.
- It increases willpower and strengthens the body.
- As in the other sitting positions, specific nadis in the legs which are connected to the sex glands, sex organs and associated brain centers are stimulated.1
- First sit in vajrasana with the knees together and the feet under the buttocks.
- Then place the feet in such a way that the heels press the anus and the toes point outwards. The weight is on the heels and the sides of the feet.
- In this way, the body must be well-balanced, straight and relaxed.
- If this is too strenuous on the feet, the heels may be kept further apart.
" For those continually suffering three types of pain - spiritual, environmental and physical) hatha is like the refuge giving protection from the heat of suffering. Hatha yoga is like the tortoise that supports the world" (1.10)
Benefits
According to Swami Muktibodhananda:
- This asana is very good for straightening a curved spine.
- The heels press the anus close to the vajra nadi and prevent energy from escaping. Thus it is useful for both celibates and householders. It channelizes the sexual energy to higher centers in the body and regulates the sex glands, reproductive and excretory organs.
- Important nadis in the sides of the feet, which connect to the kidneys and other visceral organs, are pressed and thereby receive gentle stimulation.
- Those people suffering from lack of energy, sexual and urinary disorders, etc. can practice koormasana to help rectify these problems....
- Anyone who practices moola bandha will find this asana helpful.1
- This asana is extremely helpful for those who have a slipped disc.
- It also stimulates the kidneys and the digestive tract. Blood flow is directed to the spine and back muscles, neck and head.1
Some Conclusions
So, this pose shows us, as with the other poses, it is meant to help balance the Gunas, Nadis, Doshas/Dosas, Apana and Prana, ... which are important aspects of Hatha Yoga. See previous blogs on "Ha, "Tha," and "Yoga." Researching and reflecting on the great meaning of the pose can help enhance its the experience and its benefits.
- This asana is said to be useful in the process of awakening kundalini.
- It strengthens the arm and shoulder muscles and gives the sensation of levitation.
- Normally the body weight is on the legs and feet, but in this asana it is altered and, therefore, the energies of the body flow in a different direction.
1. Hatha Yoga Pradipika Light on Hatha Yoga Including the original Sanskrit text of the Hatha Yoga Pradipika with translation in English Commentary by Swami Muktibodhananda Under the Guidance of Swami Satyananda Saraswati Yoga Publications Trust, Munger, Bihar, India © Bihar School of Yoga 1985, 1993, 1998
2..Hatha Yoga Pradipika Introduction by B K S Iyengar Commentary by Hans Ulrich Rieker Translated by Elsy Becherer This edition published by The Aquarian Press 1992 13579108642 English translation © Herder and Herder, Inc., an imprint of Crossroad/Continuum, Inc. Illustrations by Stephen Sturgess
Temples in Maharashtra A Travel Guide By Lalitha Balasubramanian · 2017 https://www.google.com/books/edition/Temples_in_Maharashtra/gz0zDwAAQBAJ?hl=en&gbpv=1&bsq=kukkut
100 Desi Stories Wisdom from Ancient India By Madhur Zakir Hallegua · 2016 https://www.google.com/books/edition/100_Desi_Stories_Wisdom_from_Ancient_Ind/HhPcDAAAQBAJ?hl=en&gbpv=1&dq=Pundalik&pg=PT13&printsec=frontcover
A History of the Maratha People: From the earliest times to the death of Shivaji By Charles Augustus Kincaid, Dattatraya Balwant Parasnis (rao bahadur), Dattātraya Baḷavanta Pārasanīsa · 1918 https://www.google.com/books/edition/A_History_of_the_Maratha_People_From_the/xXwNjkn-HPsC?hl=en&gbpv=1&dq=Pundalik&pg=PA103&printsec=frontcover
https://www.wikiwand.com/en/Pundalik
“V. P. Chavan says that the hymn "Panduranga Stotra" by Adi Shankaracharya, if genuine, establishes that Vithoba worship existed as early as the ninth century AD, the period of its author.”https://en.academic.ru/dic.nsf/enwiki/2170548
Kukkuta found in the — Padma Purana:The composition date of Padma Purana is unknown. Estimated vary between the 4th and 15th century CE.” https://en.wikipedia.org/wiki/Padma_Purana
Kundalik
3. Kundalini Yoga By M. P. Pandit https://books.google.com/books?id=1e2_yosMRGkC&q=pundalik#v=onepage&q=pingala&f=false
Rough Draft
Or as my kids school would say "sloppy copy." This one has sent me down many rabbit holes. There is so much on Bows in the ancients texts connected to Yoga. Here are my notes and quotes. If you have any thoughts or resources you'd like to share please do so in the comments. Come back for the edits. We are almost half way through the 15 poses of the Hatha Yoga Pradipika.
How to
Techniques:
1. Lie in Savasana and come to the same position as in Kukkutasana (above) but on the back. This is like a Turtle on its back. Rest in Savasana after. This is sometimes called Embryo Pose, Garbhasana. "Uttana" means" lying on the back" or "stretched out" or "raised/erect"
2. Come from Kukkutasana and roll back into Uttana-Kurmanasana. Use padding under the back, thick mat or blanket.
Story/History
We covered Kurma in Kurmasana. The God Vishnu became of tortoise and raised up the mountain Mandara. This is where the cosmic ocean milk of immortality was being stirred during a battle of positive and negative forces. The mountain, the "axis of the universe" was sinking to the bottom of the celestial ocean and Vishnu as the tortoise raised it up.
Upon this "axis of the [human] universe" we exert pressure in kurmasana, so that the combined forces of the divine (subconscious) and the earthly (conscious) can accomplish their task."1
Benefits
- Uttankoormasana tones the nervous system and induces relaxation, if the final position is held comfortably.
- It is particularly recommended for people who suffer from nervous disorders and for those who become angry easily, as it regulates the adrenal glands.
- Uttankoormasana also stimulates digestion and appetite.2
Whichever form of Uttana-Kurmanasana taken, one the back or balancing in the raised position, there is a connection to the story of creation, support for the world, and the balancing of the forces within us and in the universe. The version on the back combined with Savasana makes me think of resting after the exertion of lifting the world up.
Rough Draft/Sloppy Copy-- I went down quite a rabbit hole on this one. I'd love your thoughts. Here are my notes, quotes, and thoughts. More to come. I will continue to work on this one and would love your thoughts in the comments too.
How to
Original version in Hatha Yoga Pradipika (HYP):
"Holding the toes with the hands, pull them up to the ears as if drawing bow. This is called dhanurasana."
Swami Muktibodhananda says:
- Lie flat on the stomach with the forehead resting on the floor.
- Bend the knees and hold both ankles.
- Separate the knees.
- Inhale while slightly raising the knees, head and chest, at the same time pull the feet away from the hands and upwards.
- The whole body should move simultaneously into the posture.
- Exhale while lowering the body and relaxing on the floor.
- Concentrate on the Vishuddhi chakra in the back of the neck, or on Manipura chakra where the back is bending
Story
There are many stories of celestial bows in Hinduism. Some common themes are that the bow is unbreakable (though it is significantly broken in some stories), strong, the importance of taking aim, and also non-attachment.
Shiva/Siva's Bow
Zo Newell in her article "The Mythology Behind Akarna Dhanurasana (Shooting Bow Pose)" states the symbolism of the the Bow very well. Here she is talking about another pose, sometimes called Archer's Pose which some versions of HYP have an illustration of as well as the Prone Bow Pose.
Says "This story symbolizes Shiva passing on the practice of yoga to Janaka, who was a perfect master in the age of Lord Rama. Janaka's daughter, Sita, shows her own spiritual power through her ability to handle Shiva's bow; this power makes her Rama's ideal consort, and, eventually, a teacher in her own right."1
"The Mundaka Upanishad (2.2.4) uses archery as a metaphor for spiritual practice. The mantra Om is the bow. "1
"The senses are the string. Pulling back the string—withdrawing the senses from the claims of the sense objects—represents meditation, the process of redirecting energy from external objects to the real goal. With repeated, devoted practice, over time the individual self becomes as one-pointed as an arrow in flight; through that energetic concentration, the seeker hits the target. The sharp focus which leads to a state of union between the individual soul and cosmic consciousness, or God—this is the state of yoga."1
It is important to note,, that Rama breaks this Bow and shows his strength and then is able to marry Sita.
Krishna and the Bow Ceremony
Krishna also breaks a Bow.
Arjuna's Bow/Gandiva
The Bhagavad Gita is the story of an epic battle, a civil war, in the Mahabharata. The Kurukshetra War may have occurred 5,000 or 3,000 years ago. The text was probably written down about 2,000 years ago. In it Arjuna is conflicted and Lord/Sri Krishna counsels him as his charioteer.
Arjuna is often depicted with his bow.
The First Chapter or Discourse is called The Yoga of the Despondency of Arjuna.
Arjuna does not want to fight in this war against people he knows and some he are even relatives.
He says,
30. "The (bow) “Gandiva” slips from my hand and my skin burns all over; I am unable even to stand, my mind is reeling, as it were."
He laments the position he is in.
47. "Having thus spoken in the midst of the battlefield, Arjuna, casting away his bow and arrow, sat down on the seat of the chariot with his mind overwhelmed with sorrow."
Krishna explains Sankhya Yoga in the Second Discourse.
This relates to non-attachment and balancing the Gunas, the three natures of our Self and recognizing our non-duality with the Divine/Eternal.
45. The Vedas deal with the three attributes (of Nature); be thou above these three attributes[gunas], O Arjuna! Free yourself from the pairs of opposites and ever remain in the quality of Sattwa (goodness), freed from the thought of acquisition and preservation, and be established in the Self.
48. Perform action, O Arjuna, being steadfast in Yoga, abandoning attachment and balanced in success and failure! Evenness of mind is called Yoga.
57. He who is everywhere without attachment, on meeting with anything good or bad, who neither rejoices nor hates, his wisdom is fixed.
58. When, like the tortoise which withdraws its limbs on all sides, he withdraws his senses from the sense-objects, then his wisdom becomes steady.
The Third Discourse is The Yoga of Action/ Karma Yoga.
"Sri Krishna clears this doubt by telling him that although one has realised oneness with the Eternal, one has to perform action through the force of Prakriti or Nature. He [emphasizes] that perfection is attained not by ceasing to engage in action but by doing all actions as a divine offering, imbued with a spirit of non-attachment and sacrifice." (Swami Sivanada)
The Next Discourse are oneThe Yoga of Wisdom/Jnana Yoga,
The Yoga of Renunciation of Action,
The Yoga of Meditation
12. There, having made the mind one-pointed, with the actions of the mind and the senses controlled, let him, seated on the seat, practise Yoga for the purification of the self.
--
--
escape cycle of rebirths
Bhakti Yoga, 12th
Gunas,14th.
"The knowledge of these three Gunas, which hold the entire universe and all creatures under their sway, is of vital importance to each and everyone for their progress and happiness in life." (Swami Sivanada)
Yoga of the Supreme Person/ Pursha/Purushottama Yoga
Yoga of the Division of the Three Kinds of Faith, 17th
78. Wherever there is Krishna, the Lord of Yoga, wherever there is Arjuna, the archer, there are prosperity, happiness, victory and firm policy; such is my conviction.
Also
"Dhanu Sankranti marks the beginning of Dhanu, the month of plenty, usually corresponding to mid-December through mid-January. It celebrates Lord Jagannath and Lord Surya. In conjunction with this holiday, a festival of open-air theatrical plays, called Dhanu Yatra, dramatize the life of Lord Krishna — in particular, his visit to Mathura to observe the ceremony of the bow." https://www.yogapedia.com/definition/6554/dhanu
http://www.bargarhdhanuyatra.nic.in
Dhanu Yatra, the ceremony of the bow -- Krishna breaks a bow
In Indian mythology, Sagittarius is also known as the Dhanu Rashi.
Read more at World Religion News: "The Hindu Celebration of Dhanu Sankranti" https://www.worldreligionnews.com/?p=46288
Benefits
Swami Muktibodhananda says:
- Dhanurasana is very important for stimulating the solar plexus.
- It regulates the digestive, eliminatory and reproductive organs.
- It massages the liver and pancreas and is thus very useful for yogic management of diabetes. The kidneys are stimulated and the whole alimentary canal is toned.
- By lying on the diaphragm with the arms stretched back, the heart is given a gentle massage and, because the chest is fully expanded in this posture, dhanurasana is useful in the treatment of various chest ailments.
- It stimulates and regulates the endocrine glands, particularly the thyroid and adrenal glands, and it induces production of cortisone.
- The backward bend of the spine adjusts the vertebral column, straightening a hunched back and drooping shoulders.
- It is also recommended for treating certain types of rheumatism.
- Dhanurasana helps to regulate the menstrual cycle and also to correct female infertility, if the cause is not due to deformity of the reproductive organs themselves.
1,https://yogainternational.com/article/view/the-mythology-behind-akarna-dhanurasana-shooting-bow-pose
BHAGAVAD GITA [translated] By SRI SWAMI SIVANANDA Published By THE DIVINE LIFE SOCIETY P.O. SHIVANANDANAGAR—249 192 Distt. Tehri-Garhwal, Uttar Pradesh, Himalayas, India World Wide Web (WWW) Edition: 2000 https://www.dlshq.org/download/bgita.pdf
How to
Original version in Hatha Yoga Pradipika (HYP):
"Place the right foot at the base of the left thigh, the left foot at the side of the right knee. Take hold of the left foot with the right hand, pass the left arm behind the waist and remain with the body turned. This asana is described by Sri Matsyendranath."
1. Poorna Matsyendrasana. Full Lord of the Fishes with the left arm behind the back, resting the back of the left hand against the right side of the waist. Bottom leg may be in Lotus Pose with the foot on top of the upper thigh.
2. Ardha Matsyendrasana. Half Lord of the Fishes.
3. Arm positions:
--Take the right arm around the front of the left knee, then underneath the bent left knee, and take the left arm around the back of the waist to meet the right hand. Clasp the hands together.
--Place the right arm around the left knee and the palm of the right hand on the left thigh, take the left arm around the back of the waist as described above.
4. Legs in various positions: sitting on chair, one leg straight, legs on Cow Face Pose, etc
This is the first pose where benefits are listed. All the other reposes Oscar have only one verse. The second verse has a few variations on translations. This is a complied translation:
Practice of this asana (Matsyendrasana) increases the digestive fire/Pitta/ Agni/Sun to such an incredible capacity that it destroys diseases and awakens the Kundalini or Shakti power and bringing equilibrium and steadiness to the Moon energy, Bindu.
Benefits
Swami Muktibodhananda list quite a few benefits on this pose. Below is a list with some paraphrasing (this section you should really read for yourself. There is much to process and it requires quite a bit of other knowledge of Yoga Subtle Anatomy. A whole doctoral thesis could be done on this pose):
- It balances the Prana and Apana energy
- Stimulates the Manipura Chakra (Personal Power area)
- the dormant potential of sushumna nadi can be awakened.
- Increase the bindu fluid/the pituitary and pineal glands which activate the other endocrine glands
- it stimulates the pancreas, liver, spleen, kidneys, stomach and ascending and descending colons
- It is useful in the treatment of diabetes, constipation, dyspepsia and urinary problems.
- It tones the nerve roots, and adjusts and realigns the vertebral column.
- The back muscles are pulled and stretched in a different direction than usual and this relieves them of tension.
- Matsyendrasana is, therefore, recommended in cases of lumbago, rheumatism and slipped disc.
Hans Ulrich Rieker in his commentary covers Kundalini in more depth and also puts the benefits of this pose succinctly:
Story
Matsyendra means "Lord of the Fishes." "Matsya" means "Fish" and "Indra" means "Lord, King, Ruler." Matsyendra is both historical and mythical. His dates are between 7th and 10th Century CE.. He is considered, after Shiva, the founder of Hatha Yoga and the Nath sect of Yoga. He was also an influence in Buddhism. Matsyendra is evoked in the early verses or slokas of HYP. This is the first pose that references a Teacher.
Verses/Slokas 1. 4-7 "Gorafksha and Matsyendra were masters of hatha vidya, and by their grace Yogi Svatmarama learned it" (HYP)
1.18 "I shall now proceed to impart some of the asanas that were adopted by such wise men as Vasishtha, and practiced by yogis like Matsyendra." (HYP)
How he came to be in a fish.
As a child, he was imperfect and was cast into the ocean and shallowed by a fish.He was a fisherman and while attempting to reel in a fish got dragged out to sea.
Shiva was teaching his wife, Parvati, Yoga, Matsyendra was in a fish nearby and heard the teachings. He began practicing the teachings of Yoga and Shiva released him from the fish.
The Pose is also said to look like him, the legs representing the fish tail and the body his human body rising up.
1. Hatha Yoga Pradipika Light on Hatha Yoga Including the original Sanskrit text of the Hatha Yoga Pradipika with translation in English Commentary by Swami Muktibodhananda Under the Guidance of Swami Satyananda Saraswati Yoga Publications Trust, Munger, Bihar, India © Bihar School of Yoga 1985, 1993, 1998
2..Hatha Yoga Pradipika Introduction by B K S Iyengar Commentary by Hans Ulrich Rieker Translated by Elsy Becherer This edition published by The Aquarian Press 1992 13579108642 English translation © Herder and Herder, Inc., an imprint of Crossroad/Continuum, Inc. Illustrations by Stephen Sturgess
Paschimottanasana
Original version in Hatha Yoga Pradipika (HYP):
"Stretching the legs (in front) on the ground, like a stick; bending forward,holding the toes with both hands and placing the forehead on the knees, is called paschimottanasana."
Swami Muktibodhananda lists a few versions:
1. Pictured
2. Gatyatmak Paschimottanasana (dynamic back stretch pose). This one include a spinal rolling. Roling back to lie and the floor and coming up an over and back down again.
3. Wide Angle-- legs stretched out into a V shape.
4.Arms behind back clasping hands together
Benefits
from the HYP, second pose that mentions benefits
"Paschimottanasana is the best among asanas. By this asana the pranic currents rise through sushumna, the digestive fire increases, the abdomen becomes flat, and the practitioner becomes free from diseases." (Muktibodhananda) 1
"This most excellent of all asanas causes the breath to flow through the sushumna, fans the fire of appetite [pitta], makes the loins supple [vata] and removes all ailments [caused by pitta and vata]". (Rieker)2
I like Reiker's translation because he highlights Vata and Pitta which connects with much of what we have been covering in the previous poses of balancing the energies, the Gunas (here Doshas), the Sun and Moon, Male and Female, Passive and Active, Pingala and Ida Nadis, etc.
Benefits
Swami Muktibodhananda list quite a few benefits on this pose. Below is a list with some paraphrasing:
- Paschimottanasana activates manipura chakra and releases the prana through sushumna, which in turn strengthens the digestive organs and tract.
- stretches the whole spinal column and central nervous system through which sushumna runs, thus enabling nervous and pranic impulses to pass directly up to the higher centers.
- The back, shoulder, arm and leg muscles are toned by stretching them in a relaxed manner without straining.
- The visceral organs are massaged, in particular the pancreas, spleen, kidney, liver, reproductive organs, the adrenal glands and abdominal muscles.
- Therefore, it is very useful in the yogic management of digestive disorders, especially diabetes, constipation, flatulence, and loss of appetite.
- The reproductive organs are toned and sexual disorders can be relieved. Women can utilize this asana to regulate the menstrual cycle.
- Paschimottanasana, particularly the dynamic form, helps remove excess fat deposits from the abdomen and thighs.
- When there is a lot of tension in the body and mind, paschimottanasana helps remove it by regulating the adrenal glands and the whole system. In fact, the numerous effects promote health and harmony.1
The Story
Paschim means West or Back Side of the body. I always like to emphasize the name of this pose. "Forward Fold" just doesn't do this pose justice. It such a passive way of naming it. Also it focus on the front of the body rather than the back. And often people focus on the hamstring stretch rather than the back side sensations and breath practice. Not only is it an instance stretch for the back side of the body, we can see it is also, like the intention of the other poses in the HYP thus far, meant to balance our energy and awaken us.
Ottana -- means intense
"the west stands for the central nadi in the subtle anatomy of the human being (corresponding to the spine in the physical structure) that is Sushumna Nadi. Therefore, in some secret texts this posture is referred to as Paschima Marga or “The Western Path”."3
Relation to Nadis. This quote is about Pranayama bur relates to another concept of a West Nadi. The West Nadi can be seen as relating to the Sushmna alon the spine but also on the West side of the body, Sarasvati/Saraswati which corresponds to the Ida. Refer back to the Three Rivers explored in Kurmanasana.
"By the contraction of the muscles of the neck and by the contraction of the one below, viz., Apana, the Prana goes into the Sushumna, which is in the middle, from the west Nadi. Sushumna Nadi is between Ida and Pingala. The Prana which alternates ordinarily between Ida and Pingala, is restrained by long Kumbhaka[breath retention] then along with the soul, its attendant, it will enter the Sushumna, the central Nadi, at one of three places where it yields space for entrance through such restraint of breath, and in the navel, by the Sarasvati Nadi, on the west. After such entry it is that the Yogi becomes dead to the world, being in that state called Samadhi. Drawing up the Apana and forcing down the Prana from the throat, the Yogi, free from old age, becomes a youth of sixteen. Through the practice of Pranayama chronic diseases, that defy Allopathic, Homeopathic, Ayurvedic and Unani doctors, will be rooted out.4
Conclusions
Once again, we can see the pose is much, much, more than what it looks like or even feels like. The intention is greater and therefore, the benefits can be greater if we explore and educate ourselves on the meaning and intention of the asana.
1. Hatha Yoga Pradipika Light on Hatha Yoga Including the original Sanskrit text of the Hatha Yoga Pradipika with translation in English Commentary by Swami Muktibodhananda Under the Guidance of Swami Satyananda Saraswati Yoga Publications Trust, Munger, Bihar, India © Bihar School of Yoga 1985, 1993, 1998
2..Hatha Yoga Pradipika Introduction by B K S Iyengar Commentary by Hans Ulrich Rieker Translated by Elsy Becherer This edition published by The Aquarian Press 1992 13579108642 English translation © Herder and Herder, Inc., an imprint of Crossroad/Continuum, Inc. Illustrations by Stephen Sturgess
3. https://www.sivasakti.com/yoga/asana/pashchimottanasana/
4. "https://www.sivanandaonline.org/public_html/?cmd=displaysection§ion_id=1299
5.https://www.yogapedia.com/definition/6179/paschima-yoga
10.
Mayurasana
How to
Original version in Hatha Yoga Pradipika (HYP):
"Lie on the stomach, placing both hands on the ground (under the body) and the elbows at the sides of the navel. Raise the body high, keeping it like a stick. This is called the peacock pose by the exponents of yoga."
1. Here we have a few versions using the bolster to help practice the pose. One with the feet on the bolster and one with the head hovering above the bolster. These are single leg versions. Eka Pada Mayurasna.
2. Another version is with the feet up the wall.
3. Padma Mayurasana. Peacock Pose with the Legs in Lotus Pose. Again, I can only lift them up a little. They can be lifted up as high as hip height. Swami Muktibodhananda includes this version in his translation of HYP.
4. Recently, we did this in class with just the arm and wrist placement, feeling the elbows into the sides of the body while on hands and knees. Some versions have the fingers facing the feet, some have the fingers facing out. Either way it can intense on the wrists. We also did some forearm planks and lifting one leg at a time to experience the tail aspect of this pose.
The Story
"Mayur" is often simply translated to "peacock." However, from the root word "Mi"3 it means "killer" or "destroyer." The peacock is a"Killer of snakes" or the destroyer of poison. In the benefits it says the Peacock Pose destroys the deadly poison Kalakuta or Halahala.
Kalakuta is from the churning of the cosmic ocean and connects to the story of Kurmasana (above) as well. In this cosmology, two liquids were produced. Amrita, immortality and Kalakuta, poison. Shiva drank the poison to protect everyone.
Peacocks are also connected to Saraswati and Krishna as well. They are mentioned in poses above so it is interesting to see the interweaving stories and meanings of these various poses.
There are many stories connected with the Peacock. This quote sums it up and connects with the main story alluded to in the HYP which has to do with the benefit of protection from or destruction of poison.
"Mayura is the Indian name for the peacock, a sacred bird, the symbol of immortality, which is believed to have been created from a much larger bird, Garuda. The peacock is often depicted killing snakes, the symbol of cyclic time." (p45)4
"Other Hindu myths are built around the idea that the peacock train is like the sky, full of stars serene and beautiful....This analogy also applies to the sun and moon, which also appear, then disappear just like the radiance of brilliant colours on the peacock's train..."4
The peacock's train represent many things, the sky, the sun and moon (which is a Hatha Yoga theme we see often). In the Uttara Ramayana, the tail has the symbolism of protection and blessings. Indra shelters under the tai of a peacock during a battle. Indra, blesses the plain peacock with a "thousand eyes" like Indra as well as fearlessness from serpents and delight in the rain. 3.
The legs extended out in Mayurasana represent the peacock's train. The pose itself represents the destruction of literal and symbolic poison in our bodies and minds as well as protection and wisdom and beauty. Again, there are many layers to the meaning within this pose as in all the poses in the HYP.
Benefits
This is another poses that lists benefits in the HYP.
"Mayurasana quickly alleviates all diseases like enlargement of the glands, dropsy and other stomach disorders. It rectifies imbalance of the humors (vata, pitta, kapha). It reduces to ashes all food taken indiscriminately, kindles the gastric fire and enables destruction of kalakuta (a deadly poison)"1
Swami Muktibodhananda adds:
- Mayurasana purifies the blood, alleviates constipation, flatulence, indigestion, dyspepsia and chronic gastritis. It stimulates the liver, kidneys and gallbladder.
- Diabetic patients who are able to perform it can quickly improve their condition.
- When mayurasana is practiced the heart is massaged, the circulation is improved and metabolism is stimulated.
- The endocrine glands are regulated and their secretions are harmonized. The back muscles and spinal column are strengthened and in fact, muscles all over the body are strengthened.
- Mayurasana invigorates the entire system.
- It is advisable to make the diet very pure before commencing mayurasana.
- It is also said that mayurasana can awaken kundalini. However, if you cannot do this practice it does not mean that your kundalini will not awaken.1
Tao Porchon-Lynch did Pigeon into her late 90's and lived to be 101. I met her when she was 101 for a training.
1. Hatha Yoga Pradipika Light on Hatha Yoga Including the original Sanskrit text of the Hatha Yoga Pradipika with translation in English Commentary by Swami Muktibodhananda Under the Guidance of Swami Satyananda Saraswati Yoga Publications Trust, Munger, Bihar, India © Bihar School of Yoga 1985, 1993, 1998
2..Hatha Yoga Pradipika Introduction by B K S Iyengar Commentary by Hans Ulrich Rieker Translated by Elsy Becherer This edition published by The Aquarian Press 1992 13579108642 English translation © Herder and Herder, Inc., an imprint of Crossroad/Continuum, Inc. Illustrations by Stephen Sturgess
3. Peacock in Indian Art, Thought and Literature By Krishna Lal · 2006
https://www.wisdomlib.org/hinduism/book/the-skanda-purana/d/doc425735.htm
4. Peacock By Christine E. Jackson · 2006
11.
How to
Original version in Hatha Yoga Pradipika (HYP):
Lying down on the ground, like a corpse, is called Savasana. It removes fatigue and gives rest to the mind (Chitta).
Since there are a few differences in translations I worked on translating it myself which was very enlightening.
Uttanam (lying ck) sabavad (Sabhava with Bhava?) bhumau (ground) (together with bhava/presecense/intuition/spirit) sayanam(sleeping) tachchavasanam (is called) Savasanam (corpse pose) srantiharam (loosened) chittavisrantikarakam (giving rest to/visrantikarakam the mind/chitta)
So, Lying on the back with true nature, presence, intuition, Consciousness on the ground like one sleeping as a corpse, the mind is loosed and rests.
The Story
"Shava/Sava"means "Corpse." In the West, I find we often skirt around calling this Corpse Pose. It is often called Relaxation Pose. Swami Muktibodhananda hints at an ancient Tantric Yoga practice of sitting with a corpse. This pose is meant to not only be a moment to relax the body and the mind. It is meant as a time to contemplate the True Self and to contemplate death. The Corpse Pose and the Corpse Meditation are meant to bring one to Cosmic Consciousness.
In the Isha Upnaishad, this process [rejuvination and release from stress and strain] is taken a step further in a mantra bhashmantram shairam, or "consider your body as having been burnt to ashes." During deep meditation, a spiritual seeker goes beyond body consciousness to experience a state of inner awakening know as so'ham, 'I am That [or That I am] (the Absolute), and dissolves into oneness with the whole of creation. A true practitioner is one who experiences the transitory nature of the body in its ultimate stage through meditation. The devotee ascends to the sahasrara (to the crown of the head by withdrawing the prana or the energy principle from the base of the spine. Body consciousness is transformed into cosmic consciousness. When the gross body appears to be dead (breathless stage) it has reached the samadhi state." 1
None of the translations I looked at literally translated "sabavad bhumau." Sabavad could be Sa Bhava, "with Bhava," with presence/intuition/spirit/cycle of death and rebirth. Sabhāvad means the true nature or things as they truly are and is discovered during practice in Pali which shares roots with Sanskrit. 2,3
This is a beautiful part of the translation. I like to highlight here the practice Savasana as so much more than just a Relaxation Pose; as Corpse Pose we can focus on lying down with Bhava and contemplating death and our true nature to rest and ultimate loosen and awaken the mind.
Benefits
Swami Muktibodhananda comments:
- This practice is useful for developing body awareness and pratyahara (sense withdrawal).
- When the body is completely relaxed, awareness of the mind develops. Its effects influence the physical as well as the psychological structure....
- shavasana is beneficial no matter what the condition is, even in perfect health, because it brings up the latent impressions buried within the subconscious mind, and the mind which operates during waking consciousness relaxes and subsides.
- It is, therefore, necessary to practice shavasana for developing dharana (concentration) and dhyana(meditation).
- Even though it is a static pose it revitalizes the entire system.4
4. Hatha Yoga Pradipika Light on Hatha Yoga Including the original Sanskrit text of the Hatha Yoga Pradipika with translation in English Commentary by Swami Muktibodhananda Under the Guidance of Swami Satyananda Saraswati Yoga Publications Trust, Munger, Bihar, India © Bihar School of Yoga 1985, 1993, 1998
12.
1.34 Siddhasana, padmasana, simhasana and bhadrasana, these are the four main asanas. Always sit comfortably in siddhasana because it is the best.
How to
Original version in Hatha Yoga Pradipika (HYP):
1.35 Press the perineum with the heel of one foot, place the other foot on top of the genitals. Having done this, rest the chin on to the chest. Remaining still and steady, with the senses controlled, gaze steadily into the eyebrow center; it breaks open the door to liberation. This is called Siddhasana.
1.36 According to others, placing the heel above the penis and the other (heel) on top of that is Siddhasana.
1.37 This is called Siddhasana, others know it, as Vajrasana, some call it Muktasana and lastly it is called Guptasana.
Swami Muktibodhananda clarifies that Siddhasana is practiced by men. Women do SiddhaYoniasana. Here "the lower heel is pressed into the opening of the vagina and the upper heel rests against the clitoris."
More Details
There are many verses about Siddhasana being the greatest Asana.
1.38 Just as moderate diet is the most important of the Yamas, and nonviolence, of the Niyamas, so the Siddhas know that Siddhasana is the most important of the Asanas.
1.39 Of all the eighty four Asanas, Siddhasana should always be practiced. It purifies the 72,000 Nadis.
1.40 The Yogi who meditates on the self or Atma, takes moderate and pure food and practices Siddhasana for twelve years, attains perfection or Siddhi.
1.41 When perfection is attainable through Siddhasana, what is the use of practicing many other Asanas? When the flow of Prana (the Life Force) is stabilized, the breath stops spontaneously (Kevala Kumbhaka) and a mindless state (Unmani) arises by itself.
1.42 Thus, through securing Siddhasana, the three Bandhas occur by themselves.
1.43 There is no asana like Siddhasana, no Kumbhaka (Breath Retention) like Kevala, no Mudra (Seal) like Khechari and no Laya (dissolution of mind) like Nada (the inner sound.)
There is so much to unpack here. I will do separate posts to go over concepts such as Nadis, Atma, Prana, Kumbhaka, Mudras. (Subscribe for updates).
These verses convey Siddhasana is just what it says it is, the Perfect Pose. However, in order to attain this Perfection the pose is done for 12 years and it is done along with meditation on the self/soul/Atma along with moderation/balanced diet with pure food.
The Story
"Siddhi" means "Perfection" or "Accomplishment." There are many stories and lists of powers attained by Siddhis.
"It is said the eight major siddhis and thirty minor siddhis are acquired." (Muktibodhananda p275)
3.8 Adinath said they are the bestowers of the eight divine powers. They are held in high esteem by all the siddhas and are difficult for even the gods to attain.
Swami Muktibodhananda comments "Perfection of asana and pranayama results in ‘minor’ siddhis or perfections, i.e. vitality, good health, mental/emotional equilibrium, clairaudience, etc. However, perfection of mudras and bandhas results in attainment of ‘major’ siddhis such as anima, mahima, garima, prapti, prakamya, vasitva, ishatva, which are described in Chapter 1."
Minor Siddhis Muktibodhananda mentions 4 out of 30 here are:
- vitality,
- good health,
- mental/emotional equilibrium,
- clairaudience (power to hear sounds)
The Siddhis of the Yoga Sutras are:
The Yoga Sutras give the following enumeration of the Siddhis:—
- anima — ability to become infinitely small like an atom
- mahima — ability to become huge
- laghima — ability to become very light
- garima — ability to become very heavy
- prāpti — ability to obtain anything desired
- prakāmya — ability to become irresistible
- īśita — ability to rule over others
- vaśita — ability to completely subjugate and control others 2
- adhyayana (study),
- śabda (oral instruction),
- ūha (proper reasoning),
- suhṛtprāpti (discussion with friend),
- dānā (purity),
- ādhyātmika-duḥkhabighāta (cessation of sorrow caused one's ownself),
- ādhibhautika-duḥkhabighāta (cessation of sorrow caused by human and sub-human beings),
- ādhidaivika-duḥkhabighāta (cessation of sorrow caused by super-human beings).2
1.64 Anyone who actively practices yoga, ... young, old, or even very old, sickly or weak, can become a siddha.
1. 65 Anyone who practices can acquire siddhis, but [not by being] lazy. Yoga siddhil are not obtained by merely reading textbooks.
1.66 Nor are they reached by wearing yoga garments or by conversation about yoga, but only through tireless practice. This is the secret of success. There is no doubt about it.4
Swami Muktibodhananda mentions many benefits:
- Siddhasana is very important for stimulating ajna chakra andcontrolling nervous and pranic impulses from mooladhara and swadhisthana chakras. When ajna is awakened, the realm of pure consciousness is experienced.
- It is beyond the effects of prakriti or nature and is, therefore, the door to liberation.
- Siddhasana prevents nervous depression from occurring duringmeditation, as it stops the blood pressure from falling too low, regulates the production of the male hormone testosterone, and helps maintain the inner body temperature.
- It stabilizes the two lower psychic centers – mooladhara chakra and swadhisthana chakra, redirecting prana upwards towards the higher centers.
- balances the alternating flows of ida and pingala nadis, thus activating sushumna.
- Also, meridians in the feet are stimulated and they are connected with the visceral organs, e.g. the stomach, gallbladder, liver, spleen, kidneys, etc. and all these organs have important roles to play in purifying the blood.
1. Hatha Yoga Pradipika Light on Hatha Yoga Including the original Sanskrit text of the Hatha Yoga Pradipika with translation in English Commentary by Swami Muktibodhananda Under the Guidance of Swami Satyananda Saraswati Yoga Publications Trust, Munger, Bihar, India © Bihar School of Yoga 1985, 1993, 1998
2. https://www.wisdomlib.org/definition/siddhi
3. Siddhis and Benefits Achieved by Practice of Hatha Yoga and Raja Yoga Dr. Saroj Kumar Sahu
4.Hatha Yoga Pradipika Introduction by B K S Iyengar Commentary by Hans Ulrich Rieker Translated by Elsy Becherer This edition published by The Aquarian Press 1992 13579108642 English translation © Herder and Herder, Inc., an imprint of Crossroad/Continuum, Inc. Illustrations by Stephen Sturgess
13.
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