Why ‘Padmasana’ is the ideal and most scientific sitting posture

In twenty-four hours, we either sit or walk or lay down. We sit an average of 11 to 12 hours a day. We sit more than we sleep, sit more than we stand or do any activity. Most of the time we sit on a chair. We sit in our cars. We sit at breakfast, lunch, and dinner. We sit to work. We sit to watch TV. We sit at the movie theater. We sit at our office. 
What is the problem with so much sitting? The problem with so much sitting is that our bodies re not meant for it. For millions of years, we were in constant movement for 10-12 hours a day. Switch that to sitting for 10 hours, and there’s no amount of exercise we can do that can undo the damage. Even if, after our day at the office, we went to the gym for two hours, it wouldn’t negate the damage done by sitting. One study found that we can increase our lifespan by two years by sitting down three hours or less a day. Another study found that each hour spent watching TV after 25 reduces our life expectancy by 22 minutes. We sit everywhere and most of the time we sit on a sofa or chair. While we sit usually our body get following posture: -

Chair Sitting Pose

The above sitting posture has following features: 
1. Body weight rests on hip and upper femur i.e. thigh bone.
2. Lower spinal cord touches the surface on which we sit.
3. Most of the time spinal cord, neck and head lean in front and not straight as shown in the figure.
4. Foot – leg joint, leg - thigh joint and thigh – hip joint remains at ninety-degree angle.
5. Legs remain straight and perpendicular to earth.
6. Abdominal organs are compressed against each other.
7. Arteries and veins carrying blood are compressed at least at two places where body load is maximum.

Consequences: -

When we stand, our body works very differently than when we sit. Sitting for hours a day causes the following damages: -

• Sitting compresses our body, slowing down digesting, leading to cramps, heart burn, constipation and bloating. This can be experienced while we do a car ride.
• Posture gets worse, leading to strained neck, back and shoulders and our entire body degenerates when we sit 10 hours a day. 
• Standing requires tensing of the abdominal muscles while sitting leads to weak abs, leading to mobility issues.
• Bones get weaker.
• While we sit on chair heart is to create more pressure or work hard because blood is pumped against the gravity and six times blood flows at right angle from foot to heart. First at the joint between foot and leg, second at knee and third at the joint of thigh and abdomen.
• Brain function slows down when we sit. Because our brain gets less blood and oxygen which results in to mood worsen. 
• Because blood flow slows down, we increase risk of heart disease.
• Varicose veins develop.
• Insulin is negatively affected by just one day of sitting 10 hours a day. 
• Excessive sitting results in to pedal edema. It is very well experienced by us when we take a long ride in a car and our legs start swelling.
• Sitting increases our risk of cancer, for reasons we’re still speculating about. Perhaps it’s the antioxidant processes that are engaged when we are in movement.

Considering these damages led Dr. James Levine to coin the phrase “Sitting is the New Smoking!” whereas on the other hand, each cigarette reduces our life expectancy by 11 minutes.

Question arises what should be the appropriate and ideal sitting posture to avoid damage or reduce damage up to minimum. Because in modern life we cannot avoid twelve to fourteen hours sitting in a day. 

In Indian traditions, the ideal sitting posture is ‘Padmasana’. It is a cross-legged sitting position where both legs are placed on opposite thighs, as shown in the following sketch: -

Padmasan Pose

Features: -

1. Tail of back bone i.e. lumber and cocci does not touch the surface on which we sit.

2. Back bone i.e. spinal cord, neck and head remain straight.

3. Because of straight back bone various abdominal organs e.g. liver, pancreas, gall bladder, kidney, intestine etc. do not compress against each other.  

4. Upper body weight rests on lower femur i.e. lower thigh bone near knees.

5. Foot, leg and thigh remain parallel to earth.

6. Both foot rest on cross upper thighs. 

Consequences: -

• Foot, leg and thigh remain parallel to earth, therefore minimum influence of gravity on blood circulation. Heart work load is reduced.

• Because both foot rest on cross upper thighs, therefore sitting in this fashion causes no obstruction in any artery and vein. This result in to obstruction free movement of blood – heart work load is further reduced.

• With straight back bone, respiratory functions are effectively performed and adequate gaseous exchange from body occurs.

• Appropriate oxygen supply in all parts of the body.

• Pedal edema i.e. swelling of legs is never possible because there is no obstruction in blood flow in legs.

• Possibilities of varicose veins is reduced to minimum.

• Because various abdominal organs e.g. liver, pancreas, gall bladder, kidney, intestine etc. do not compress against each other, therefore no adverse effect on digestion and digestive system.

• No constipation, which is the root cause of our all ailments.

• Muscles remain stretched, therefore, less chances of their weakening.

• No knee and joint pain.

To sum up, this posture develops physical and mental stability, calms the nerves, and relieves the stiffness of knees and joints, and guards against rheumatism. The abdominal region receives a copious supply of the blood from the point where the abdominal aorta divides. The effect of this is to invigorate the coccyx region and the nerves of the sacrum. The entire body is kept in complete equilibrium.

          

So, the choice is ours. If we want to reduce the adverse effects of chair sitting pose, we should go for padmasana pose.

मन्त्रों की प्रकृति

यजुर्वेद एवं अथर्ववेद में मंत्रो द्वारा चिकित्सा किये जाने का उल्लेख है. प्रत्येक अंग एवं प्रत्येक रोग का एक विशिष्ट मंत्र है जिसके शुद्ध उच्चारण से रोग का नाश होने के साथ – साथ सम्बंधित अंग भी पुष्ट होता है. यह दो कारणों से संभव है तथा समझ में आता है. प्रथम – जब मंत्र के माध्यम से हम किसी अंग विशेष की पुष्टि हेतु कमाना करते है तो हमारा अवचेतन मन (sub-conscious mind) इस दिशा में सक्रिय होकर अंग को स्वस्थ एवं नीरोग बना देता है. द्वितीय – मंत्रो का शुद्ध उच्चारण हमारे चेतना चक्रों को सक्रिय करके हमारी चेतना एवं उर्जा के स्तर का उच्चीकरण करते है जिसके परिणाम स्वरुप हम हष्ट – पुष्ट एवं नीरोग बने रहते है.

मंत्रो के शुद्ध उच्चारण के पूर्व उनकी प्रकृति जानना आवश्यक है क्योंकि गलत उच्चारण एवं प्रयोग लाभ के स्थान पर तत्काल अनिष्ट भी हो सकता है. मंत्र एक साधन हैं जिनके शुद्ध उच्चारण से हमारे ऊर्जा चक्र व्यवस्थित रूप से सक्रिय होकर  उच्च चेतना स्तर को प्राप्त करते है. अग्नि पुराण में मंत्रो की प्रकृति के बारे में उल्लेख किया गया है.

मंत्रो की तीन जातियां होती है – स्त्री, पुरुष और नपुंसक. जिन मन्त्रों के अंत में ‘स्वाहा’ पद का प्रयोग हो, वे स्त्री जातीय है. जिनके अंत में ‘नमः’ पद जुड़ा हो, वे मंत्र नपुंसक है. शेष सभी मंत्र पुरुष जातीय है.

मंत्रो के दो भेद है – ‘आग्नेय’ एवं ‘सौम्य’. जिनके आदि में ‘प्रणव’ लगा हो, वे आग्नेय है और जिनके अंत में प्रणव का योग हो, वे सौम्य कहे गए है. इनका जप इन्हीं दोनों के काल में करना चाहिए. सूर्य नाडी चलती हो तो आग्नेय मंत्र का और चन्द्र नाडी चलती हो तो सौम्य मन्त्रों का जप करे.

जिस मंत्र में तार (ॐ), अन्त्य (क्ष), अग्नि (र), वियत् (ह) – इनका बाहुल्येन प्रयोग हो, वह आग्नेय माना जाता है. शेष मंत्र सौम्य कहे गए है. ये दो प्रकार के मंत्र क्रमशः क्रूर और सौम्य कर्मो में प्रशस्त माने गए है. आग्नेय मंत्र प्रायः अंत में ‘नमः’ पद से युक्त होने पर ‘सौम्य’ हो जाते है और ‘सौम्य’ मंत्र भी अंत में ‘फट्’ लगा देने पर ‘आग्नेय’ हो जाते है.

यदि मंत्र सोया हो या सोकर तत्काल ही जगा हो तो वह सिद्धि दायक नहीं होता है. जब वाम नाडी चलती हो तो वह आग्नेय मंत्रो के सोने का समय हैऔर यदि दाहिनी नाडी चलती हो तो उनके जागरण का काल है. सौम्य मंत्र के सोने और जगाने का काल इसके विपरीत है. अर्थात वाम नाडी उसके जागरण का और दक्षिण नाडी उसके शयन का काल है. जब दोनों नाड़ियाँ साथ-साथ चल रही हों, उस समय आग्नेय और सौम्य दोनों मंत्र जगे रहते है. अतः उस समय दोनों का जप किया जा सकता है.

दुष्ट नक्षत्र, दुष्ट राशि तथा शत्रु रूप आदि अक्षर वाले मन्त्रों को अवश्य त्याग देना चाहिए.

इस प्रकार से मंत्रो के जाप के समय उनकी प्रकृति को द्रष्टिगत रखना चाहिए.

How we are connected with this cosmos – Swarodaya phenomena

The cosmos is an unique system of innumerable satellites, planets, suns, solar systems, galaxies, universes, dust particles and many more known or unknown objects and particles. They all are inter-connected and inter-related with each other. They exert some pressure or force among themselves so that they constantly remain in a systematic movement. Any change or any deviation in any way, in any object of the cosmos will influence each other i.e. all objects are inter-connected by a definite push or pull force.

 Now question arise that man who considers himself most unique creature of the nature; is he also integrated with the cosmos system or he is independent of it? Whether any change in cosmos affects him or not and if affects how cosmos controls man i.e. what are the processes and means by which man is integrated with cosmos.

Some people say that cosmos have no impact over man and control of man by cosmos is an unscientific equation. But they fail to explain how our metabolism is influenced by circadian clock; how our blood pressure is influenced by the movement of sun and moon; how women’s menstruation cycle is controlled by moon; how our breathing pattern is controlled by the sun and moon; how and why most of the cases of heart failures occur after midnight; and so on?

In this article we will discuss the way how movement of sun and moon control our breathing pattern. We always breathe unequal i.e. our one nostril remains congested and other nostril remains open for inhaling and exhaling air. The equation changes alternatively after a definite period i.e. congested nostril will open and open nostril will get congested. This process of alternative opening and congesting of nostril continues till our death and is governed by the movement of sun and moon. This is an automatic natural cycle and any one can feel it any time. Any deviation from the breathing pattern controlled by sun and moon will turn man ill or sick. The process was learnt and understood by our ‘Rishis’ in ancient time and various treaties and commentaries were made on the subject. It was called ‘Swarodaya Vigyan’ or ‘Swara Yoga’.

The Vedic science of understanding the functioning of the nasal cycle is known as ‘Swarodaya vigyana’. ‘Swara’ means the sonorous sound produced by the air flow by nostrils during breathing; ‘Udaya’ means functioning state; and ‘Vigyana’ means knowledge.

It is said in human 7200 ‘nadis’ are present which channelize prana to every cell of our body. Among them ‘Ida’, ‘Pingala’ and ‘Sushumna’ are main and most important nadis. Ida represents moon, Pingala represents sun and both together constitutes Sushumna. Further when we breathe with left nostril, it is said that Ida nadi is functioning and when right nostril is active the Pingala nadi is said to be active. When both nostrils function with equal capacity the Sushumna nadi is said to be active.

This cycle of activeness and passiveness of nadis or nostrils is controlled by movement of sun and moon, day and night, and time. In ‘Bramha mahurt’ i.e. early morning first three days of ‘Shuklapaksha’ i.e. the bright fortnight, the Ida flows and then alternates with each other. 1^st, 2^nd, 3^rd day Ida, and then 4^th, 5^th, 6^th day Pingla, thus they keep alternating throughout the quarter. While, conversely, in ‘Krishnapaksha’ – dark fortnight, in Brahma muhurt i.e. early morning first three days, the Pingala flows first i.e.1^st, 2^nd and 3^rd Pingala; and 4^th, 5^th, and 6^th   day Ida, thus they alternate one after another in this fort night. This is depicted specifically in the following manner:-

A.   Bright fort night i.e. Shukla paksh:-

1. First, second and third day – Ida i.e. left nostril.

2. Fourth, fifth and sixth day – Pingala i.e. right nostril.

3. Seventh, eighth and ninth day - Ida i.e. left nostril.

4. Tenth, eleventh and twelfth day – Pingala i.e. right nostril.

5. Thirtieth, fourteenth and fifteenth day i.e. full moon - Ida i.e. left nostril.

     B. Dark fort night i.e. Krishna paksh:-

1.  First, second and third day – Pingala i.e. right nostril.

2. Fourth, fifth and sixth day – Ida i.e. left nostril.

3. Seventh, eighth and ninth day - Pingala i.e. right nostril.

4. Tenth, eleventh and twelfth day – Ida i.e. left nostril.

5. Thirtieth, fourteenth and fifteenth day i.e. dark moon - Pingala i.e. right nostril.

One cycle involving Ida and Pingala congestion and de-congestion is completed in 5 ghadees. One ghadee is equal to 24 minutes and 60 ghadees are in 24 hours i.e. day and night. This is the time scale measurement of Vedic people. Therefore it is natural to inhale breath by one nostril is for two and a half ghadhee which comes approximately 60 minutes i.e. one hour. After that other nostril will decongest and inhale breathing will start from it and it will continue for next one hour. Thus in 24 hours 12 cycles of alternate breathing occurs.

What happens if we inhale equally with both nostrils? It is said Sushumna nadi is activated and functioning. It’s not normal state of breathing and only occurs when we are under extreme emotional pressures e.g. anger, fear and insecurity etc. This is most conducive state for yoga practices. Practicing yoga in other two states may harm us. Therefore nadi shodhan pranayam is done before practicing yoga i.e. anulom-vilom pranayam. By practicing anulom-vilom pranayam normal breathing with both nostrils starts i.e. sushumna nadi becomes activate.

It is further said that inhaling by left nostril activates right half of our brain and when inhaling is done by right nostril left half of our brain is active. This alternative activeness and passiveness of two half of our brain is a biological requirement which is made possible by alternate breathing only.

Why and how it happens it is not known so far. But it happens. Any person may experience it, and if he possesses normal health and emotionally quite, will find the same sequence of congestion and decongestion in breathing, as described above. Very little work is done in this regard. It is natural and if a man does not inhale and exhale according to above pattern, it is said, he will become ill or sick. The continuous irregular pattern of breathing may turn fatal. No man is exception to it and patterned breathing is also found among several animals also.

It is clear from the above discussion that our breathing is patterned and controlled by time, day and movement of sun and moon. Sun and moon control earth and any change of any kind in them affect physical and biological characteristics on earth. In turn all three are controlled by various celestial bodies present in universe and cosmos.

Thus ultimately we are as a man also controlled by cosmos in a continuous regular way. We are not independent of cosmos and any activity anywhere, whatever its intensity may be; it has specific impact on us. However we are unable to sense it. That’s what we are in a specific ‘laya’ or rhythm with the cosmos and we exist as long as this rhythm continues. When this ‘laya’ or rhythm is broken the ‘pralay’ or destruction occurs and our existence comes to an end. Therefore it is a must to remain in a perfect rhythm with the cosmos in order to exist as such.

  

THERAPEUTIC DESCRIPTION OF SOME YOGASANAS

 As for as ‘Asanas’ are concerned the ‘Gheranya Samhita’ describe them in the following shloka-

vklukfu leLrkfu ;koUrks tho tUro%A

prqj'khfr y{kkf.k f'kosukfHkfgrkfu p AA

rs"kka e/;s fof'k"Vkfu "kksM~'kksua 'kra d`reA

rs"kka e/;s eR;Zyksds }kf='knklua 'kqHk~eAA

Asanani Samastani Yavanto jeev Jantavah I

Chaturesheet Lakshani Shivenabhi hitani  ch II

Tesham madhye   Vishishtani  Shodshonam shatam Kritram I

Tesham   madhye  martyuloke dwatrishdasanam shubham II

Meaning there by number of ‘Asans’ is equal to number ‘jeev yonis' – animals i.e. 84 lacs. Out of which only 84 are important and 34 ‘Asanas’ are to be practiced daily.

               Patanjali describes ‘Asanas’ in the following manners:-

fLFkjlq[keklue~ (46)

                11-46sthira sukham asanam

          Asana is perfect firmness of body, steadiness of intelligence and benevolence of spirit.

iz;Ru'kSfFkY;kuUrlekifRrH;ke~A47A

       11-47 prayatna saithilya ananta samapattibhyam

           Perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached.

rrks }U}kufHk?kkr%A48A

          11-48 tatah dvandvah anabhighatah

          From then on, the sadhaka is undisturbed by dualities.

          In fact, the ‘Asanas’ are the controlled stretching and relaxing exercises of a particular portion of body or tissue. Stretching and relaxing – one after other – tone up the body or organ; improve blood circulation; and activate cellular processes. Improved blood circulation further improves cellular transport, resulting into more active cellular metabolism. Finally, after every ‘Asanas’ one should breath in and out at least five to ten times in most relaxed manner.

Padmasana

          This posture develops physical and mental stability, calms the nerves, and relieves the stiffness of knees and joints, and guards against rheumatism. The abdominal region receives a copious supply of the blood from the point where the abdominal aorta divides. The effect of this is to invigorate the coccyx region and the nerves of the sacrum. The entire body is kept in complete equilibrium.

          The meditation postures, such as Sidhasana, Svastika and Samasana all have the same therapeutic effects.

Siddhasana

          This posture develops physical and mental stability, calms the nerves, cures stiffness in the knees and joints and prevents rheumatism. The pelvic region is abundantly supplied with blood from the point where the abdominal aorta divides, toning up the coccyx region and sacrum nerves. The entire body is kept in perfect equilibrium.

Supta-Vajrasana

          This is an excellent exercise for the ankles, knees and thighs. It is recommended for those who lack vital energy, because this asana makes the blood flow into the trunk of the body, stimulating and regenerating the solar plexus. The exercise tones up the subcutaneous nerves, and is recommended to those whose glands are sluggish or who suffer from constipation.

Ardha-Matsyendrasana

Swami Kevalayananda writes in his book, “we should exercise the spinal column in all possible directions if we wish to keep it in perfect health.”

          There are six ways of bending the spinal column: forwards, backwards, to both sides, and twisting to the left and right. Sarvangasana, Halasana, Paschimottanasana and Yoga mudra strengthen the spinal column by bending it forwards. Matsyasana, Bhujangasana, Salabhasana and Dhanurasana make it more flexible by bending it backwards.

          Ardha-Matsyendrasana transmits to the spinal column to sideways twists, one to the left and other to the right. It is, therefore, a very useful asana. It has great curative value and corrects spinal deformities. It has beneficial effect on the gall-bladder, spleen, kidneys and bowels.

Halasana

          This asana is extremely beneficial to the spinal column. The whole region receives an abundant supply of blood which revitalizes the nerves and muscles of the back. Exhaustion, any fatigue quickly disappear. The position also has a regenerating effect on the glandular system and clears up menstrual disorders. When practiced regularly the exercise prevents fat forming on the stomach, hips and waist.

          Those who have a stiff spinal column should practice this asana with great care, without ever straining and avoiding all brusque movements. If practiced regularly and persistently this exercise will make even the stiffest spine flexible. Viparitakarani is a good preparation for Halasana.

Paschimotanasana

When practiced in moderation (three minutes a day maximum, otherwise the effect is reversed) Paschimottanasana is a good remedy for constipation. All the posterior back muscles are strengthened, thus preventing the formation of fat around the stomach. This asana has a particularly salutary effect on the spinal column. Blood rushes to the gonads, prostate gland uterus and bladder to improve their state of health. The posture regenerates the kidneys and digestive organs. It can check and even cure diabetes.

          In leaning forward the knees must remain flat to allow the muscles on the legs and the lumber region to be fully stretched. All brusque movements are to be avoided and one should not strain or force even if at the beginning one finds it difficult to lean forward. A little patience and perseverance will help to get rid of all stiffness.

Padahastana

          This exercise tones up the organs in the abdomen and ensures the proper functioning of the liver and spleen. It is excellent for those suffering from digestive troubles.

          Like the Paschimottanasana this asana has a beneficial effect on the spinal column allowing the muscles in the back and legs to be stretched to their fullest extent. Sudden movements of the spinal column should be avoided.

Bhujangasana

          During the practice of Bhujangasana the muscles of the back come into play, exerting pressure on the vertebrae from the neck down to the lower part of the spinal column and provoking a copious supply of blood to this region thus toning it up.

          This asana may correct discs that have slipped slightly. It soothes backaches, renders the spinal column more flexible and keeps it in good health. The exercise also has a beneficial effect on the kidneys, adrenal glands and stimulates digestion.

          Those who have a stiff spinal column should start slowly and carefully sudden movements are to be avoided.

Salabhasana

          This is an excellent exercise for the muscles in the back arms and abdomen. It fortifies the latter and has beneficial effect on the digestive organs, curing the most stubborn constipation. This asana brings a large supply of blood to the kidneys thus cleaning and regenerating them.

Care must be taken not to tire the lungs by prolonging the posture or raising the legs brusquely.

Dhanurasana

          This asana loosens up the spinal column and strengthens the nervous centres. It also recharges the solar plexus with vital energy and tones up the abdominal organs. The exercise stimulates the endocrine gland and is excellent for women suffering from irregular or faulty menstruation. It also prevents fat forming around the stomach and hips.

          This exercise requires a certain amount of effort. Be careful of the joints and above all take it very easy.

Mayurasana

          This posture requires great determination and concentration. It is an excellent way of bringing the body into equilibrium and fortifying the hands wrists and forearms.

          Practice of this asana will exert pressure inside the abdomen thus toning up the organs and muscles in this area of the body. The increased supply makes them healthier and cures constipation.

           This is a very difficult Asana and should therefore be practiced with great care. It requires very flexible hands and wrists so watch out for the joints.

Sarvangasana

          It is a known fact that our state of health depends to a large extent on the proper functioning of the thyroid gland. In this posture the thyroid receives an abundant supply of fresh blood owing to the regenerating effect of Sarvangasana on the thyroid the organism is kept in perfect health. Regular practice of the asana will make the symptoms of premature aging produced by thyroid disorders completely disappear. One regains youthfulness wrinkles soften and the body stays supple to a very great age.

          This posture is also a blessing to those with ovary problems and ensures the good functioning of the sexual glands both male and female. The shoulder stands clear congestion in the legs and has salutary effect on veins and haemorrhoids.

          Owing to its regenerative effect on the nervous system Sarvangasana and indeed Sirshasana can cure insomnia and Sirshasana is in the position of the head. Hence the first has more effect on the thyroid. While the second influences the brain. As both of these asanas require the body to be in a vertical position the therapeutic effect of Sarvangasana are also produced by Sirshasana since the position is similar.

Matsyasana

          This exercise enlarges the thoracic cage and allows deeper breathing. It renders the neck supple and removes all aches and stiffness. The neck muscles are fully stretched thus provoking an abundant flow of blood to this region of the body and regenerating the thyroid and tonsils. This asana also fortifies the muscles in the back and has a beneficial effect on the spinal column.

          If the lotus position is too difficult this asana may be performed sitting cross-legged.

Savasana

          Often a tensed body and irregular breathing are the cause of bad health. Rhythmic breathing in Savasana is, therefore extremely salutary for the entire body provided if it is taught properly by an instructor. By resting in this way, one avoids all mental stress. The heart and nervous system are calmed and the circulation becomes regular.

          After a few minutes relaxation in Savasana the whole organism is recharged with ‘Prana’ i.e. renewed energy and regenerative force. A quarter of an hour’s rest of this kind eliminates the toxins that have accumulated in the blood.

          Experiments performed at the Yoga Research Institute, Lonavla, have proved that it is possible by Yogic relaxation to cure high blood pressure insomnia nervous disorders and certain types of nervous depression.

Purnamatsyendrasan

          Put left knee on the ground to your left side. Clasp the right calf or heel, taking the left hand to the right side of the right knee. Put your right hand on the waist. Tum the part of body from waist to head to right side. Keep your gaze on the tip of the nose. Repeat it after 10-15 seconds changing feet.

          This Yogasana accentuates the circulation of blood towards, pancreas, naval, lungs, arms waist, thighs all parts of stomach, liver, parathyroid, kidneys, urinary bladder small intestines, the root of thighs and uterus. The nerves and the muscles related to these parts are strengthened and diseases related to them are removed. This Yogasana is particularly beneficial in cases of diabetes, trouble in breathing, obesity, diseases related to uterus, hernia and irregular monthly course.

Badhpadmasana

          Taking hands behind waist, foot with left hand and that of right foot with right hand. This Yogasana very favourably affects liver, kidneys and spleen that is enlarged. It strengthens the muscles and nerves of hands, feet, shoulders and the region of waist as blood circulation is accelerated.

Kurmasana

          Bending knees,settle on the heel. The claws of feet remain free and straight. Put both elbows in the side of naval. Close fingers in the form of fist,keeping thumb inside. Put the fists on knees. Then learn forward,exhaling slowly. Bending neck,put head on feet in such a way as feet touch the hair. This Yogasana strengthens the muscles and nerves of neck, spine, shoulders and stomach. It is particularly effective on thyroid and parathyroid. Spine gets flexible.

Ustrasana

          To practice this Yogasana bend on the knees and close to the heels with your hands, turning spine and neck backward. This Yogasana accelerates blood circulation in thyroid, parathyroid, shoulders, spine and waist with the result that these organs start functioning as the muscles are stretched and spread.

Yogmudra

          Sit in the position of a Vajrasana. From fists keeping the thumb inside and put them at the side of naval. Then exhale and bend downward and put head on the ground. Keep breathing even while practicing Yogasana for long time. This Yogasana is particularly useful in parts of stomach like liver, lungs, spleen, kidneys and sexual organs. Nervous system, particularly lambo-sacral nerves get strengthened. This Yogasana is very effective in adrenal gland, gonads, pancreas and some endocrine glands, gastric trouble, indigestion and diseases related to women.

Garbhasana

          Bend right foot and put it on the left thigh. Stretch right hand out of right thigh and calf of the leg. Then put left foot in the right thigh and stretch left hand out of left thigh and calf. Place buttocks on the ground, raise the front part of body and clasp cheeks or ears with both hands. This Yogasana accelerates blood circulation in thighs, hands, calf, part of stomach, the region of waist and spine. Muscles and nerves of all these organs get strengthened. Liver, kidneys, spleens and pancreas start functioning in a better way. This Yogasana is the best for and the most useful to women. It is highly effective in hernia, gonads, adrenal, pancreas, thyroid, parathyroid and diseases related to stomach and digestion.

Gomukhasana

          Spread both the feet to the front. Bend the left foot and put it under the right buttock and the right foot near the left buttock, taking it from above the left foot. The right knee should be on the left knee. Put palm on the back, taking the right hand above. Hook the left hand, taking of front below, with the fingers of the right hand. Repeat the Yogasana changing the position of feet. This Yogasana accelerates blood circulation in chest, heart, thighs, waist, shoulders, spine and knees. The muscles and nerves of these organs get strengthened. Efficiency of lungs is increased. This Yogasana is very effective in removing heart diseases, tuberculosis, hernia, asthma and blood pressure.

Sampurna Shalbahasana

          Lie down on stomach. Put hands near armpit. Attach palm to the ground. Raise hands, feet, head and chest above at the same time. This Yogasana accelerates blood circulation in the region of waist thighs, spine, liver, pancreas and kidneys and their muscles and tissues are strengthened. Digestive system begins to work properly and gastric trouble is removed. Urinary bladder and kidneys are favourably affected. Diseases related to waist, kidneys, liver, uterus, colon, stomach, eyes, lungs, spine, feet, calf, ankles and thighs are removed.

Chakrasana

          Lie down on back. Bent feet and attach heels to buttocks. Take and attach heels to buttocks. Take hands from under the shoulders and put palms on the ground in such a way that the fingers are directed to shoulders. No raise waist and shoulders as far as possible. Only hands and feet will remain on the ground. Try to bring claws of hands and feet as close as possible.

Pavanmuktasana

          Lie down straight. Bend left foot from knee and clasp calf with hands, exhale, press stomach and attach head to knees. Keep the right foot straight or move it in circles 5 times from left to right and 5 times from right to left. Repeat this action changing feet. Then join both the feet and press stomach with them. Make actions like swinging. This Yogasana helps in bringing out gas from stomach. Parts of digestive system get strength, and constipation is removed. Efficiency of liver, Kidneys and pancreas is increased. This Yogasana makes a favourable effect on thyroid and parathyroid. Blood circulation in thighs, shoulders and stomach is increased. Gastric trouble, constipation pain in waist and spine is removed. This Yogasana strengthens nerves and muscles.

Naukasana

          Take hands straight in the direction of ears. Raise hands, feet and head all at a time, as upward as possible. Only the naval is attached to the ground. Keep arms attached to ears. Keep hands straight. This Yogasana increases the power of digesting food. The secretion of digestive hormones in liver, stomach, gall bladder and pancreas is balanced. Efficiency of spleen and kidneys is increased. Blood circulation in shoulders, spinal cord, waist, neck and chest is increased. The muscles of these organs get strengthened and nerves get flexible.

Karnapidasana

Maintain the position of Halasana and press ears with both knees. This Yogasana very favourably affects thyroid, parathyroid, pancreas, adrenal, pituitary, endocrine glands, spine, heart and lungs. Blood circulation in the direction of shoulders, neck and waist is accelerated and muscles and nerves of these organs are strengthened. They also get flexible. This Yogasana removes diseases related to abdomen, waist and spine.

Shirsasana

          Spread a blanket, folded four times, on the ground. Put your knees near the blanket, Join fingers of both hands and put them on the blanket. Put forehead on the ground, near the fingers. Support head by fingers. Now, putting some pressure on the forehead, raise your feet straight. In the initial stage, practice this Yogasana against a wall. In the beginning practice it for half a minute and then extend time gradually up to 10 minutes. This Yogasana must be practiced in the morning only. Those who cannot practice it, are advised to practice. This Yogasana is said to be the best and the most effective of all Yogasanaa. It mainly affects endocrine glands, pituitary gland and pineal gland. Pituitary gland secrets hormones that control all the endocrine glands and some other hormones that affect and govern all the physical, mental and spiritual activities of life. Regular practice of this Yogasana removes night pollution, weakness of sperms dyspepsia, dwarfishness, sleeplessness lethargy, laziness and irregularity of monthly course. This Yogasana helps in bringing about equanimity in life.

Bakasana

          Stand up. Kneel from waist and put fingers on the ground. Balance the body in a parallel position, resting knees and calves on the elbows. The weight of the body will be laid on the palms. Heels should be close to buttocks, parallel to elbows. Blood circulation is accelerated in palms, chest, fingers, wrists, elbows, armpits, shoulders and abdomen. With the result that diseases related to these parts of the body are removed and their muscles and nerves get strengthened.

(excerpts from my thesis)

हिन्दू शब्द की उत्पत्ति

हिन्दू शब्द अरबी लुटेरो का दिया हुआ नहीं है ।
जब भी हिन्दू शब्द की चर्चा होती है तो कथित
बुद्धिजीवी यही कहता है कि ''सिंधु से हिन्दू'' हुआ ,
अरबी लुटेरे ''स'' हो ''ह'' कहते थे इस लिए सिंधु
को हिन्दू कहने लगे ।
दरअसल अरबी लुटेरो ने जब सिंधु नदी को पार किया तो इसे ''सिंधुस्तान'' कहा जो उच्चारण में ''हिन्दुस्तान''
हो गया जबकि ये गलत है ।
हिन्दू शब्द का उल्लेख वेद और पुराणो में पहले से
ही मौजूद है ।
1-ऋग्वेद के बृहस्पति आगम में हिन्दू शब्द का उल्लेख इस प्रकार आया है......
"हिमालयं समारभ्य यावत इन्दुसरोवरं ।
तं देवनिर्मितं देशं हिन्दुस्थानं प्रचक्षते।।
अर्थात्
हिमालय से इंदु सरोवर तक देव निर्मित देश
को हिंदुस्तान कहते हैं.
2- सिर्फ वेद ही नहीं......बल्कि..मेरुतंत्र ( शैव
ग्रन्थ ) में हिन्दू शब्द का उल्लेख इस प्रकार
किया गया है.....
"हीनं च दूष्यतेव् हिन्दुरित्युच्च ते प्रिये।"
अर्थात्
जो अज्ञानता और हीनता का त्याग
करे उसे हिन्दू कहते हैं.
3- और इससे मिलता जुलता लगभग यही श्लोक
कल्पद्रुम में भी दोहराया गया है.......
" हीनं दुष्यति इति हिन्दू ।"
अर्थात्
जो अज्ञानता और हीनता का त्याग करे
उसे हिन्दू कहते है।
4- पारिजात हरण में हिन्दू को कुछ इस प्रकार
कहा गया है....
" हिनस्ति तपसा पापां दैहिकां दुष्टं ।
हेतिभिः शत्रुवर्गं च स हिन्दुर्भिधियते ।।"
अर्थात्
जो अपने तप से शत्रुओं का दुष्टों का और
पाप का नाश कर देता है वही हिन्दू है.
5- माधव दिग्विजय में भी हिन्दू शब्द को कुछ इस
प्रकार उल्लेखित किया गया है........
"ओंकारमन्त्रमूलाढ्य पुनर्जन्म द्रढ़ाश्य:।
गौभक्तो भारतगरुर्हिन्दुर्हिंसन दूषकः ।।
अर्थात्.
वो जो ओमकार को ईश्वरीय धुन माने
कर्मों पर विश्वास करे, गौपालक रहे तथा बुराइयों को दूर रखे वो हिन्दू है.
6- केवल इतना ही नहीं हमारे ऋग्वेद ( ८:२:४१ ) में
विवहिन्दू नाम के बहुत ही पराक्रमी और
दानी राजा का वर्णन मिलता है जिन्होंने 46,000
गौमाता दान में दी थी.
और ऋग्वेद मंडल में भी उनका वर्णन मिलता है।
7- ऋग् वेद में एक ऋषि का उल्लेख मिलता है
जिनका नाम सैन्धव था जो मध्यकाल में आगे चलकर
"हैन्दव/हिन्दव" नाम से प्रचलित हुए ... जिसका बाद
में अपभ्रंश होकर हिन्दू बन गया।
उपर्युक्त विवेचना से हिन्दू शब्द की व्युत्पत्ति के संबंध में समस्त भ्रांतियों का निराकरण हो जाता है.

The scientific method of blowing Shankh or Conch

After knowing various health benefits of shankh blowing it becomes important to know how to blow it in a correct and proper manner so that we get maximum benefits without any ill effects.   

Naturally occurring conch shells are slightly cut at the mouth to open the cavity. The shell is blown by vibrating the lips and applying them onto the shell mouth. The shell sound is highly resonating without any trace of hissing noise when blown properly. The frequency of the blower’s lip vibration must be adjusted so that one of the harmonics matches with the shell cavity fundamental frequency.

When we blow shankh through the pointed tip, the air is pushed with pressure inside the open cavity and when the frequency of lip vibration matches a resonance frequency of shell cavity, a clear tone is produced. By adjusting lip tension and air speed different frequencies are produced by a blower.

In yoga camp 25 experienced performers were requested to blow shankh and blowing was recorded from beginning to end. And after consultation and discussion, the blowing procedure was standardized in the following manner:-

(A)Four to seven minutes light physical exercises like jogging, slow running, jumping in different styles and patterns, bending of body in different and both directions etc.

(B) After warming up, and up to the completion of the entire process, eyes are closed.

(C) Sit in sukhasan i.e. any sitting pose in which we may sit comfortably or padmasana i.e. cross leg sitting position or ardh-padmasana one leg on other leg. The entire blowing process takes approximately 15 to 20 minutes so practitioner should be able to sit comfortably without any disruption.

(D)Deep nasal breathing 4 to 6 times.

(E) Anulom-vilom pranayam which involves:-

1.     Put right hand thumb on right nostril.
2.     Middle finger on fore head.

3.     Fourth finger on left nostril.

4.     First inhaling from left nostril and blocking right nostril and then go ahead as given under.

5.     Blocking of left nostril and exhaling from right nostril.

6.     After that inhaling from right nostril while left nostril remains blocked and then,

7.     Right nostril is blocked and air is exhaled through left nostril.

8.     Thus one cycle of anulom-vilom pranayama involves four steps. First inhaling from left nostril, second exhaling from right, third inhaling from right nostril and finally fourth exhaling from the left.

9.     Deep breathing is recommended in all four steps.

10. Breathing must be noise less even one should not feel the sound of his own breathing and air should enter and exit through nostril as we sip liquid through a straw.

11. At least 10 to 12 cycles of anulom-vilom pranayama are recommended.

(F)  Holding of conch with right hand and left hand in chin mudra i.e. making a loop with the end point of thumb and index finger and keeping remaining three fingers straight.

(G)The fingers are not inserted inside the opening of shankh.

(H)Twice deep nasal inhaling and exhaling. After that twice deep nasal inhaling and exhaling through mouth.  

(I)    Putting mouth of shankh on lips, slightly on right side.

(J)    The neck should be extended at atlanto-occipital joint so that mouth opening and air way come in a straight line.

(K)Deep nasal inhaling and exhaling into shankh opening through mouth.

(L)  The process is to be repeated from three to five to ten to twelve times or up to any times, as per strength and aptitude.

(M) After that taking rest in the same posture and watching movements of breaths with closed eyes.

(N)Finally and gradually, taking one’s own time, the eyes may be opened.
     This entire process will take approximately 12 - 15 minutes and the sound during blowing will be homogeneous and distributed uniform. By doing blowing this way the possibility of injury is minimum and exercise of all body parts is done. The process can be repeated several times as per stamina and attitude.