Special Instructions.

While teaching the Asanas to a group of students with a view to synchronizing the movements and to see that they are done slowly and at the same time by the whole group, the teacher should ask them to do them one after the other serially and should also count one, two , three etc. for each pose. The student should thus count the number of body movements involved in each Asana. The teachers or the Demonstrators may decide the place of various Asanas and may also fix the counts or number of body movements to be ordered for each Asana according to convenience.

If Padmasan is difficult, join the soles and pull them near the genitals to the extent possible and press them gently. In this pose, move knee-joints up and down for a couple of time. The knee-joints up and down for a couple of time. The knee-joints should touch the ground in these movements. If this is achieved it should not be difficult to practice Padmasan. If some pain in ankle-joint, lift each leg by holding the loe of the sole with the one hand and move the ankle-joint up and down by the other hand. DO this for both the ankles. This will relax the ankle-joints and facilitate other Asanas.

In case of Lumbar-ache, practise Yoga-Mudra, Matsyasan, Ardha-Matsyendrasan, Shareeer Sanchalan and do Hasta-Padangustasana (lying on back). Another helpful movement is to lie on back, keep both hands under the lumbar region and move one knee towards the head and the other in the opposite direction. Repeat this for some time. Also practise Padmasana lying on back and move the Padmasan up and down, and rotate the Padmasana pose clockwise and anti-clockwise in the elliptical manner.

For back-ache, lie down on the back, contract hands and legs, lift head and by moving shoulder and knee joints, move up and down for 2-3 minutes.

For aching of lungs, ribs and shoulders, lie down on the opposite side of the aching part (left or right-side). Put the top hand straight on the side, keep the fingers straight and extended and lift the hands slowly, perpendicular to the shoulder joint and put it down slowly. Do this five of times. Take this exercise in the standing position also.

For leg-aches, lie on the back, stomach of side, move the leg up and down, back and forth as one does while cycling.

For reducing weight and increasing height, practise Naukasan, Paschimottanasan, Chakkrasan, Tadasan, Yogamudra and Uddiyanbandha.

While practising Yogasanas chant in mind the Mantras give below to develop the required concentration, to achieve purity and sublimity of mind and energetic health.

“KRISHNAYA WASUDEVAYA

HARAYE PARAMATMANE

PRANAT KLESH NASHAY,

GOVINDAYA NAMO NAMAH”.

(I how to Thee OH Govind, Krishna, Vasudeo, Parmatman Hari, Relieve me of my woes and sorrows).