Hatha Yoga - CenterTao.org · Yoga means a merging or joining. So this is the Yoga of Ha and Tha; the union of the reflective still mind and the creative active body The mind is always

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Hatha YogaDance of the Sun and Moon

This book covers the practical core of Hatha Yoga. It will help you focus on the discipline re-quired to realize the highest self harmony in daily life,

The seven programs in this booklet guide you step by step from beginning through advanced Yoga. The illustrations, when arranged in their appropriate sequence show you at a glance the dynamics of the Yoga postures and the order of their practice.

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USAGE OF THIS MATERIAL

This booklet shows the vital, but often forgotten techniques to apply while you are in the Yoga pos-tures. Conscientious application of this knowledge will allow you to achieve maximum results from your time and effort.

To get a clear idea of what is involved in the study of Yoga, read the first nine pages carefully. Next, begin practicing Program �. If you are already doing a particular Yoga routine, you can refer to the illustrations here to help you perfect your own routine.

At some point it will be very useful to Xerox the illustrations in this booklet and mount them in a ring binder.

Arrange them in the sequence of your particular routine so that you can quickly and easily glance at each posture before doing it to remind you of what is needed.

DEDICATION

I would like to dedicate this booklet to the Bhagavad Gita, Tao Te Ching and to the other principle scriptures, and to the Iyengars - B.K.S., Prashant and Gita. Proceeds from the sale of this booklet will be used for education and research in Yoga. If you have any questions or comments on the material covered in this booklet, please send them to me along with a self addressed stamped envelope.

PRINTING HISTORY�st printing - Sept. �979, �nd printing - Feb. �980, 3rd printing - Sept. �980

ALL RIGHTS RESERVEDCopyright C July �979, �980, �995, �005 by

Carl Abbott, 406 Lincoln St. Santa Cruz, CA. 95060 U.S.A.

PROLOGUE and UPDATE 2005

I have left this Yoga booklet as I wrote it in 1979, except for this prologue and the front cover which I retitled and redesigned a bit. The first few pages, PRINCIPLES, are a bit strident, naively so. Nevertheless, they may hold some helpful grains of truth. The rest of the material holds up well.

I’m not doing too poorly either (that's me on the right). Hatha Yoga is more mysterious now that I have rheumatoid arthritis. Age also adds to the mystery. After a certain age flexibility and strength begin their inexorable decline. This is when surrender and watchfulness truly come into their own. Of the qualities that ease life’s journey - strength, flexibility and balance - I treasure balance (both physical and mental) the most. Of the two disciplines that I do to maintain balance, I regard Tai Chi the one most likely to see me to the end. It requires much less flexibility and strength than Hatha Yoga, at least the way I have done it! That said, I am deeply thankful for the foundation of Yoga that I built over these past 40+ years. This is serving me now more than ever. Take heed; you get old before you know it. This Prologue and Update 2005 is continued on page 9.

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PRINCIPLESLiving things work towards one fundamental objective homeostasis: a state of physiological and psychological equilibrium produced by a balancing of the life process. The Yogi realizes that this is the foundation of true happi-ness, and is only possible after he has perfect health and is able to direct his mind enough to avoid the turmoil of compulsive emotions which inevitably cause confusion, anxiety,l stress, and depression.

Beyond this the Yogi strives for a deeper awareness of the subtler qualities of existence. As this begins awakening, his main objective is then to maintain such awareness under all conditions. Clearly though, to achieve and sustain this expanded state of perception, the mind must first free itself from its over-reactive nature, Indeed, how can the mind be aware of the subtle while it is being continually agitated by gross emotions stemming from anger, fear, and compulsive desire.

Vigorous physical health greatly aids in the process of increasing awareness and con-trol. Consciousness, in fact, is manifested through the nervous system, which in turn is greatly influenced by the vitality of the other body systems. Unfortunately, modern living causes the atrophy of the original health you were born with. The natural animal vitality readily seen in the wilderness begins disappearing in the human even by the time he starts school.

Significant recovery of (or increase in) original vitality de-pends on the perfect performance of each body system. Improvements in performance, in turn, depend upon a fundamental law of evolution development follows the full utilization of potential. For example, the frequent and vigorous use of a weak heart through exercise develops microcirculation in this muscle, which helps keep it free from coronary thrombosis and other disease. In Hatha Yoga, complete physical health is achieved by discovering and challenging all weaknesses, and this steadily increases the efficiency and vigor of all major and “minor” parts of the body.

The body systems are intimately interconnected, so that even subtle changes in one area eventually affect the whole body. With this in mind, observe below what hap-pens physiologically through Hatha Yoga. The body systems become highly developed through several events occurring simultaneously in each posture: the total relaxation and stretching of some muscle groups and organs, intensive contraction of others, and controlled diaphragmic and costal breathing. Among other things this results in:

1) Increased capillarity and blood cell count which can greatly improve the blood circulation in the critical glands, nerve networks and other organs and tissues of the body, thus increasing metabolic efficiency. 2) A toned and massaged endocrine and nervous system which produces a more responsive control and feedback loop for the various body functions. The body’s

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physical and mental harmony relies totally on the efficient functioning of this loop and its associated system, circula-tion. 3) A massaged lymphatic system which drains the body of dead cells and toxins, and improves the inter cel-lular circulation and absorption of body nutrients.

4) A massaged digestive system which speeds up and improves nutritional absorption and waste elimination in the intestines, thus helping to prevent many illnesses of the digestive tract.

5) A toned, strong, and limber muscular system which gives you a comfortable, well functioning and beautiful body for the rest of your life.

In addition, each Hatha Yoga posture is a physical “mantra”, so that through the watchful practice of one, the mind is led into a meditative state, This, it seems, gradually aligns billions of cortical synapses into new and/or better integrated neural matrixes which facilitates memory, concentration, relaxation, and finally expanded awareness.

The unique thing about Hatha Yoga is the condition under which meditation takes place, To sit calmly and meditate is one thing, but to learn how to remain calm and meditate even under difficult active conditions is full meditation of the deepest and most valuable kind,

Developing mastery of the subtle qualities of mind or emotion depends on the same evolutionary law governing the improvement of physical health. In Hatha Yoga, both physical and mental powers are developed simultaneously, and actually assist each other in the process. To see how this is so, let us begin by looking into the meaning of Hatha Yoga. Hatha is actually two words, Ha = sun, and Tha = moon. Ha is work, the “burning fire” of the body radiating energy,

and Tha is the reflective quality of mind; the deepest root of awareness or being that watches and enjoys. Yoga

means a merging or joining. So this is the Yoga of Ha and Tha; the union of the reflective still mind and the creative active body

The mind is always agitated to some degree, especially when

confronting difficult circumstances. In Hatha Yoga you go to your physical limits. This demand for perfection in action brings you to your mental and emotional limits. Thus you are brought head on into the usual compulsive emotional reactions which cloud the reflective mind in daily life, i.e. laziness, compulsive expectations, frustration, insecurity, and scattered - mindedness. These, remember, are the “involuntary” mental and emotional states which upset homeostasis, and hinder happiness.

In Hatha Yoga, you voluntarily face up to, reason through, and strive to let go of these reactions. Your objective is to work with perfection while maintaining the subtlest reflec-tive awareness possible: to watch but not get emotionally dragged into the “battle of life”. This challenging situation calls upon all the major and “minor” powers of the mind that can aid you in this objective,

Thus, Hatha Yoga deliberately sets up a training situation in which you can discover, use, and thus strengthen these powers of self-harmony: reason, vitality, patience, care-fulness, attention, love and finally the peaceful attitude of “self surrender”.

These powers, applied to daily living, help you keep per-spective. With this wisdom you are better able to avoid wound up by restless desires and destructive reactions,


This liberation of the mind, along with perfect health, helps bring the deepest happiness more within reach.

“Do thy work in the peace of Yoga and, free from compul-sive desires, be not moved in success or in failure. Yoga is evenness of mind - a peace that is ever the same”. Bhagavad Gita �-48

PRACTICE

To develop vitality, you must use your vitality. Direct the energy flow from the toes to the fingers. Constantly chal-lenge the weak and dull areas of the body, emotions, and mind. Let the life force surge through you. Without expecting perfection, work with perfection.

To develop a reasoning and watchful mind you must sur-render compulsive emotion and devote yourself to each activity. Live in the fire of the senses and watch the nature of activity and the attitude behind it. Notice the quality. What is in the activity that ”shouldn’t be”, and what isn’t in the activity that ”should be”. Finally, let go of thought and feel the inner silence, Carefully observe the reflection of action and stillness, Watch with perfection. Here are more points that will help you attain this constant and correct use of your mind and body, Your development depends on the extent to which you remember and use them.

DO YOU:

1) Practice daily and sufficiently.

2) Extend spine from sacral to cervical.

3) Extend the base of the neck (the root of watchful-ness).

4) Extend the ribs and raise the sternum.

5) Roll the shoulders back and down.

6) Contract or open the buttock as required.

7) Straighten and lock the arms and legs as required.

8) Keep beauty and symmetry in the form.

9) Completely relax the facial muscles; jaw, around the eyes and mouth, in the forehead, throat, tongue, and temples. AND any part of the limbs or trunk that are not working for the posture.

10) Keep the mouth shut with the teeth just lightly touch-ing.

11) Keep the eyes open with the gaze steady but not strained.

12) Keep your gaze at nose level (usually), and never cross-eyed.

13) Hold postures for a set time, 15-60 sec. (6 - 18) breaths).

14) Maintain as even a diaphragmic breathing as pos-

sible under the conditions, and never hold the breath under any conditions.

15) On the exhalation extend and move into the pos-ture.

16) On the inhalation return from the extension.

17) Breath through the nostrils and never grunt or puff.

18) Avoid cheating in the postures to make them easier.


19) Remember that if a posture is easy or boring, it is being done wrong.

20) Remember that body heat is proportional to chal-lenge.

21) Watch for, challenge, and patiently extend your limits without overworking them.

22) Apply most time and effort to your weakest areas.

23) Avoid ALL rushing. Take deliberate care in activity and in attitude.

24) Use long even exhalations to deepen the extension - especially in painful postures.

25) Use appropriate effort, i.e, increase the voluntary and decrease the involuntary

Most of the points listed above could be practiced in ALL your activity throughout the day. Look carefully at your own life actions and attitudes.

How do you sit, stand, or walk? Do you lean against things? Why? How do you eat, put on shoes, wash the dishes, brush teeth, deal with people, or get out of bed? Why do you sleep too much or too little? Why aren’t you always honest? Do you maximize consumption of fresh vegetables, grain and fruit and moderate your consumption of meat and dairy produce.

How do you deal with success and failure? Is your mind scattered on trivia instead of directed towards harmony? Do you expect things of others and the world while you blindly (or knowingly) go on repeating essentially the same basic ”sins” in your own daily living? Are you irritated (a subtle form of anger) by other peoples faults or by unpleasant events? Why? Are you a pawn in the grip of compulsive needs and worries? Do you let endless and petty fears dictate your life?

Why aren’t all these aspects of your life guided by watchful-ness and reason to guarantee appropriate and balanced response? There can be no real happiness or fulfillment in life until there is self-harmony.

The degree of self-harmony you achieve in this life hinges on watchfulness. Watchfulness is the tool which first enables

you to notice the seeds of compulsive reaction, and then it facilitates voluntary response (free will), This active but non attached attention can and should be practiced throughout the day, moment to moment, in the most “boring” and mun-dane to the most “important” and stimulating matters. Only then can it become a significant force in your life. “A harmony in eating and resting, in sleeping and keeping awake. A perfection in all that one does. This is the Yoga that gives peace from all pain”, Bhagavad Gita 6-�7

HINTS AND PRECAUTIONS

1) It is wise to begin Yoga practices and attitudes with the realization that a lifetime of physical and mental neglect cannot be overcome by a few months or even a few years of Yoga practice - especially if not conscientiously done. In Yoga, you work step by step with daily effort dealing with the deep causes of your ”problem” and not just with the relief of symptoms,

2) Practicing the postures in the early morning when the body and mind are fresh and the determination is strong, will do much to set the whole day going well. In addition, the postures are best done when the bowels, bladder, and the stomach are empty, which is more likely before break-fast. Otherwise the postures can be done from 2-6 hours after a meal, depending on what and how much you have eaten and the type of posture you do. 3) Persons with high blood pressure may have to take precautions in the inverted postures (ask the teacher), Women shouldn’t do the inverted postures during menstruation. No one should do postures during fever, headache (severe), or other acute symptoms.

4) The graph above is a tool for directing your forgetful and scattered mind. It canwork as a mirror to show you how much your daily life reflects the actions and attitudes which you believe contribute to self-harmony.

It reminds you of the main actions of self-harmony, and allows you to keep a record of their practice which cuts down on self deception. It helps you retain attitudes of self harmony in your conscious mind throughout the day, and it enables you to begin to see yourself in a truer perspective.

You can change the 5 aspects I list above to anything you believe is important for your life. Some miscellaneous factors to keep track of might be: posture, brushing teeth,


doing responsibilities, speech, smoking, eating, habits, being too tidy or too sloppy, being too frank or too decep-tive, being too lazy or overworking, being too friendly or too reserved, etc.

The graph area with the numbers �-5 allow you to plot the results of the aspects you are keeping track of. After a few months you'll have a good indication of the ”flow” of your life.

5) Daily practice is vital for Yoga to be effective. Beginners during the first year should spend at least 15 minutes a day on their home practice. Those who wish to realize the full potential of Hatha Yoga must work towards the advanced postures. As you do this your practice will gradually increase to � or � hours a day. This may seem a bit much, but think for a moment of all the “wasted” moments of the day, i.e., idle talk, drifting thoughts, inde-cision, procrastination, oversleeping, trivia and T.V. Yoga can transform such dead-and-gone-before -you-know-it moments into awakened and beneficial ones.

6) Initially you will have difficulty getting into and/or holding some or all of the postures. Try the “impossible one(s)” each day as best you can, and it is certain to come in time. Don’t expect, just work with full energy and be patient. Working with full energy, however, doesn’t mean over exerting yourself! Take it easy in the beginning weeks of practice to avoid strain and body damage. Try easier variations ( Var: ) first.

7) Scriptures cultivate the attitude with which Hatha Yoga must be done in order to achieve best results. They are also very helpful in developing watchfulness and reason. Once every few days memorize a verse from a principle scripture, be it the Bhagavad Gita, Buddha, Lao Tzu, Christ, etc. Reflect on it during your Yoga practice and then throughout the rest of the day in all activity. Reflecting does not necessarily mean verbatim repetition - recall the feeling the verse gave.

In reading, try to see through the mystical, simplistic, and/or rigid language peculiar to each. On the other hand avoid rushing through and dismissing too much as irrelevant There can often be a more profoundly subtle meaning to be discovered if you take a broader view and read between the lines.

In a sense, this means interpreting the passage such that ”its” message makes you feel good. Ultimately, scripture is a mirror of your own mind. 8) You can see by comparing the nutritional content of these basic foods that the fresh vegetables are the only foods which contain sufficient, and indeed, even abundant amounts of all the known substances the human body needs, without giving excessive calories, proteins, or fats which are detrimental to health in the long run.


12) It is important to review these first pages of this book often if you expect to fully understand, remember and apply the information covered in them.

ILLUSTRATIONS

The many details to consider in each posture, as indicated in these illustrations, are learned gradually. In the begin-ning, concentrate on the large black arrows. After you feel you are applying those aspects, begin to work on the small white arrows. In each illustration there is a brief explanation next to most of the arrows.

( ) Area of principle concern ( ) Area of perfecting concern ( ) Total relaxation

( ) Thrusting out of the page

( ) Thrusting in to the page

( Var: ) Easier variation for beginner.

The number surrounded by = signs ( =4=) indicates the possible degree of difficulty of getting into that posture. When beginning a program you can start with the number =1= postures, and each month or so add the postures of the next higher number (especially true for Programs 3 through 7),

The holding time is indicated for each posture (60s., 5min., etc.). Of course you may stay longer, and under certain conditions shorter than this time.

Therefore it is wise to eat as much of these as possible or practical and then to fill out the rest of your diet with fruit, grain, nuts, beans, and/or animal products.

9) To learn the preliminary technique for moving into or out of the Yoga postures, take a Hatha Yoga class from a competent teacher and/or refer to B.K.S, Iyengars’ excellent book - Light on Yoga.

You can easily learn the preliminary techniques of a posture by recording the steps for the posture from this book onto a cassette. Then play this back while doing the posture. You can also try recording passages from the scriptures and play these back over and over while driving, resting, doing dishes or any other activity,

10) It is probably wiser to wait until you find a com-petent teacher before trying formal Pranayama. However, the basic form is learned naturally, in due course, through Hatha Yoga practice. Valuable insights into the principles of breath harmony are found in the scriptures, For example see - Bhagavad Gita 4-29, 5-28 or Buddha’s Eight Fold Path step 7

*I find Juan Mascaro’s translation of the Bhagavad Gita (published by Penguin Classics) to be one of the clearest available. The Penguin Classics translation of Lao Tsu is also excellent.

11) The length of time spent in any of the various techniques of formal meditation is not nearly as important as cultivating the determination to bring meditation (watch-fulness and reason) into every aspect of your daily life.

Valuable insights into the basic nature of this are found in the scriptures. For example see - Bhagavad Gita 4-�8, 6-�4, 15-9 ; Lao Tzu verse 16, XVI 37; Matthew 24-42, 26-41 (the Bible); and Buddha’s Eight Fold Path - step 7 and 8.


Don’t be too concerned if you don’t understand what a par-ticular arrow is trying to show. Just explore within your own body in that area, be sensitive to it, and you will eventually find out. Some of the “energy” areas are not really possible to feel until after a few years of practice.

PROGRAMS

Advancement to each higher program depends mostly on how much time, interest and effort you put into your practice. Technique, strength and flexibility are much less important. These come naturally, in due course, with conscientious work.

After a few months practice in Program �, you should be ready to begin Program �. After a few months of work in this program you will be able to begin adding some Program 3 postures into your routine. From Program 3 onwards the postures become more chal-lenging. Usually you can learn about three new postures per month. As Program 3 has �7 postures, you need to work on it for about nine months before going on to Program 4. By steady practice then, you will need a minimum of 3-4 years to reach Program 7.

When you can do the majority of the postures in a particu-lar program fairly well, you can begin incorporating new postures from the next program into your daily practice, When you start a new posture, practice it after a similar but easier posture which you already do regularly. To get an idea of where you should include a new posture, study the routine from the next program to see where this new posture is done relative to the postures you have been doing regularly.

No matter what program you are on, it can be very useful to read ahead and study the instructions given for the advanced postures. Much of what is said about these posture also applies to the basic postures you will be working on.

(PROLOGUE and UPDATE 2005 - continued)

My middle age naivete is most evident in the comments I wrote on "voluntary" and "free will". About �0 years ago I began in earnest to find some evidence of free will. So far, I’ve not found anything in human behavior that can not be explained by a simpler motivating force – the biology of desire, e.g., need, want, necessity, lust, etc. Moreover, I've realized why I wanted to believe in free will in the first place. Visit www.centertao.org if you are interested in such matters.

We are buffeted through life by ceaseless winds of desire. Furthermore, we are often torn between conflicting desires which only add to this chaos. If free will is an illusion, as it seems, where does that leave us? Well, all is not hopeless once we realize that the strongest want we feel at the moment determines what we will either do or not do. The key then becomes, what do we want most!

Peace comes when I know and can remember what I truly want in life. And when I lose sense of that core need, the external world rushes in and the battle resumes. But, when I surrender to what I truly want, peace returns again. It is so simple, and yet as the Tao Te Ching says, “My words are very easy to understand and very easy to put into practice, yet no one in the world can understand them or put them into practice.”

How do you know what you truly want? You already know! You just have to watch. As you watch, your mind reflects and realizes. There is no master authority out there. It is all fluid and relative. If anything, you need to unlearn to realize what you truly want. Follow your gut, for when your mind truly knows,... it knows nothing.

That’s the Taoist in me talking. In any case, just watch, ponder, reflect and test ‘things’ out. The ‘right way’ is the way that works best for you. Watch your life carefully to know what is natural for you... not only in Yoga, but in all things. Discover what fits your simple original nature. Then you will know what you truly want.

How to use this booklet: Consider the suggestions given in this booklet as a place from which to launch your journey. Don’t hesitate to adapt the postures to suit your body. Again, there is no ‘right way’.

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PROGRAM 1

Beginner’s daily sequence: (10 minutes) Utthita Trikonasana 3 Adho Mukha Svanasana 18 Virabhadrasana I. 6 Urdhva Mukha Svanasana 19 Ardha Navasana 16 Virasana 23 Urdhva Prasarita Padasana �7 Bharadvajasana I. �6 Savasana �3 Alternate day sequence: (or combine into an intensive daily sequence)- First day - (15 minutes min.) - Second day (15 minutes min.) Utthita Trikonasana 3 Paripoorna Navasana 15 Parivrtta Trikonasana 4 Ardha Navasana 16 Utthita Parsvakonasana 5 Urdhva Prasarita Padasana �7

Virabhadrasana I. 6 Adho Mukha Svanasana 18 “ “ II. 7 Urdhva Mukha Svanasana 19 “ “ III. 8 Chaturanga Dandasana 20 Parsvottanasana 9 Salabhasana �� Ustrasana �� Prasarita Padottanasana �0 Uttanasana �� Virasana II. & III. �3,�4 Sarvangasana I. �� Janu Sirsasana �5 Savasana �3 Bharadvajasana I. �6 Sarvangasana I. �� Savasana �3

Remember that these illustrations show you what you are aiming for, and that it will take a lot of time and effort for you to be able to do them as shown here. Also, note that many of the postures are done twice. First turn, twist or bend the body in one direction, then repeat the posture in the other direction.

When you can do most of the postures in PROGRAM 1 fairly well, begin adding various postures from PROGRAM 2 into your daily routine - beginning with the low number postures at first, i.e., =1=. When you are familiar with the majority of the PROGRAM 2 postures, you can begin practicing PROGRAM 2 daily.

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extend back of the neck in this direction

Note: to get an idea of neck extension, stand with back to a wall & thrust back of neck toward wall. Now imagine the body suspended from the ceiling by a string connected to top of the head

Practice this extension 24 hours a day, every day in all activity.

This extension is a vital root of Yoga - a key to acquiring con-stant watchfulness.

gently roll shoulders back & down

gently keep arms straight

rotate pelvis forward

contract thighs to pull knee caps up

keep ankles, heels & big toes pressed firmly togeth-er & distribute body weight evenly between the ball & heel of the feet

Tadasana (1)(tada = mountain, asana = posture)=1=

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relax face & shoulder & keep the mouth shut

extend the upper spine (see Note: for posture #1)

walk with a parallel stride

(this comes naturally, see Note: below)

relax the hands

Note: the heel touches the floor first, then the outer sole, then the ball of the foot, then the outer toes and finally the big toe.

Walk, Walk-Run, Run (2)=1=, =3=, =6=

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extend the chest fully and rotate up-per side of the body to the rear

spread feet 3-4 feet apart

(see Note: for posture #1)

rotate knee until center of the leg faces forward

thrust heel and outer edge of the foot firmly into the floor

thrust calf to therear

keep legs perfectly straight

spread palms and thrust fingers toward ceiling

elongate lower side of trunk

keep face relaxed

rotate head until left eye sees right thumb

Var: you may grasp the ankle or shin bone instead of placing it on the floor

Utthita Trikonasana 20-60s. (3)(extended three angle)=1=


rotate trunk fully

rotate shoulders until perpendicular to floor

rotate head until right eye sees left thumb

thrust arm straight up towards ceiling

contract thighs to pull knee caps up

Note: you can place the rear foot firmly against a wall to help you stabilize the balance

thrust calf to the rear

spread feet 3-4 feet apart

Parivrtta Trikonasana 20-60s. (4)(revolved three angle)=4=


spread feet 4-5' or until knee bend is 900

extend the chest fully

rotate head fully

rotate knee out-ward slightly

rotate trunk back and stretch upper side of body vigorously from fingers to heels

Var: if you need to, rest the upper arm along the upper side of the trunk instead of extending it out-ward

thrust heel into floor

lower center of gravity until leg bends 900

Utthita Parsvakonasana 20-60s. (5)(extended side angle)=2=


thrust calf to the rear

spread palms, press them together & thrust them up-wards (don't interlock thumbs or spread fingers apart).

open & extend the chest fully

rotate knee out-ward slightly

strive to keep arms per-fectly straight

spread feet 4-5' or until knee bend is 90o

relax face and neck & let head hang back - look up to thumbs.

vigorously thrust side chest, shoulders & arms toward ceiling

Variation: place the hands on the hips & concentrate on rotating the pelvis. Also, you may separate the palms 12" or so and then thrust them upward.

Virabhadrasana I. 20-30s (6)(a powerful Indian hero-warrior)=1=


Note: in this and other postures, never use strained exhalations(see Note: for posture #48B)

open palms & stretch arms & hands outward

rotate head until chin is over shoulder

roll shoulders back & down

keep this leg perfectly straight

bend fully here to keep trunk perpen-dicular to floor

spread feet 4-5' or until knee bend is 900

rotate knee outward slightly

rotate ankle so outside of foot thrusts into floor

Virabhadrasana II. 20-30s. (7)(a powerful Indian hero-warrior)=2=


Virabhadrasana III. 20-30s. (8)(a powerful Indian hero-warrior)=5=

Var: place the hands on the hips and concentrate on lifting the trunk and leg up and on balancing.

You can also use the hands to hold on to something to help with the balance in the beginning, if you really need to.

pull knee cap up vigor-ously (see Note: for posture #45)

lift & extend leg & heel

lift & extend the shoulders forward

relax face & keep the mouth shut

do not interlock the thumbs

lift abdomen & thrust it & chest toward hands

lift & extend the arms

rotate pelvis down


Var: place the hands on the hips and concentrate on keeping the legs straight and the chest extend-ed. Don't worry about not being able to bend very far.

In you can't press the palms together, interlock the fingers and straighten the arms upward toward the ceiling as you bend forward.

open chest & extend it in line with leg (see Note: for posture #�5, 3� & 32)

thrust heel to floor

rotate pelvis until the trunk faces forward

thrust buttock up-ward

press the palms to-gether & keep the shoulders pulled upward & back

Parsvottanasana 20-30s. (9)(side intense stretch)=5=

extend the chest on the inhalations & on the exhalations strive to bend forward a little more each time.


point toes inward a little

thrust heels & outer part of foot into the floor

open trunk & bring forward

keep legs straight by contracting the thighs

open the buttock

keep the forehead & the rest of the face perfectly relaxed

Note: this posture can be more effective if you press palms together behind your back as in the previ-ous posture. (see Note: for poture #31)

Prasarita Padottanasana 30s. (10)(spread leg stretch)=�=

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thrust palms to rear

contract thighs

open buttock & lift upward extend the chest fully & thrust it toward the floor (see Note: for postures #25, 31 & 32)

keep ankles, heels & big toes pressed firmly together & distribute weight evenly between the ball & heel of the feet

keep mouth shut & face relaxed

Var: place the palms on the knees & gradually thrust them down along the shins towards the floor. Concentrate of extending the chest & keeping the legs perfectly straight throughout the entire move-ment.

Note: it is not important whether you touch the toes or not. Vigorously extending the chest & thrusting it toward the floor is what is vital.

Uttanasana 60s. (11)(intense stretch)=3=

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Var: place one or two folded blankets under the shoulders and arms so that only the head rests on the floor. This decreases compression on the neck.

thrust heels to ceiling


distance between elbows is equal to shoulder width

thrust ster-num into chin

thrust pelvis forwardcontract

buttock

thrust palms into lower ribs and push trunk forward vigorously

move elbows toward each other

pull flesh of shoulder to rear

keep legs straight

Sarvangasana 5-15min. (12)(whole body)=5=


Note: breathing in this posture is gentle and even using just the diaphragm. The chest remains per-fectly relaxed. Don't try to slow your breathing rate - just breath naturally and feel stillness throughout the entire body, emotion and mind.

touch heels together and then relax them

rotate pelvis to permit as much spine as possible to rest on the floor

spread forehead and then relax it and the rest of the face

press back of the neck to floor and then relax it

spread palms open and then relax them

Savasana 5-20min. (13)(corpse)=�=

Note: arrange body in this manner and then relax totally. Feel each part of body as heavy as clay sinking into the floor. With each exhalation imagine yourself exhaling all thoughts, emotions, and even your very body, untill all is empty and silent and you are no more. Feel now the eternal nature of creation.


Out

�.4.

3.

4.

�. �.

3.�.

In

Pranayama (in Savasana) 5min. (14)(nerve enery control)=5=

Note: numbered arrows show sequence and location of steps in inhalation and exhalation

Note: in this or in upright Pranayama, never force exhalations, i.e., by depressing chest and/or con-tracting air passage (or abdominal) areas. Instead, try to allow diaphragm to return to a completely relaxed and natural state.



Var: you can rest your legs on a chair and/or hold the legs up by the back of the knees with your hands. Concentrate on extending the chest and pulling the shoulders back and down.

open palms and extend fingers

balance on the buttock - not on the spine

pull shoulders back and down

open chest and lift sternum

extend back of neck upward

thrust heel to-wards the ceiling

relax face

tongue rests passively on floor of mouth with forehead and rest of face perfectly relaxed

Paripurna Navasana 30-60s. (15)(complete boat)=3=


Var: you can extend the arms out straight and position the hands on the thighs. Keep the legs on the floor and slide the hands down the thighs as you lift the upper trunk off the floor a few inches.

keep shoulders back and down

depress chest (breath-ing shallow)

keep elbows rotating back

balance on the buttock - not on the spine

keep legs together and straight

extend the spine into a convex arch

Ardha Navasana 30-60s. (16)(half boat)=�=


thrust lower back to floorextend arms

spread palms and thrust fingers

rotate head until back of neck is flat on floor

keep legs straight by thrusting heels and contracting the thighs

Note: in this and most other postures in this booklet, the eyes are held at nose level. This means the eyes gaze downward past the tip of the nose. The focus of the eyes is either at infinity or 3-5' in front of you (not crosseyed or focused on the tip of the nose). You can occasionally close the eye lids momentarily to help keep the muscles around the eyes relaxed totally.

Urdhva Prasarita Padasana 30-60s. (17)(up stretched out foot)=�=

Var: first extend the legs perpendicular to the floor. Gradually lower the legs to increase the challenge, but never any further than you can keep the lower back pressed firmly to the floor.


Note: You should strive to keep the chest open and vigorously extended at all times, even during exhalations. Breathing is done with the diaphragm. This is true for all postures - but it may take some time before you can accomplish this.

press floor with outer side of feet

thrust palms into the floor

open and extend chest

thrust back of the knees to the rear

thrust hip to rear

open the buttock

relax neck

open armpits fully

Adho Mukha Svanasana 60s. (18)(downward face dog)=�=

Var: place hands next to a wall and thrust them into it to help stabilize the posture.


contract buttock fully

keep the legs and the hips com-pletely off floor

open and extend chest fully

roll shoulders back and down

thrust trunk forward

rotate head toward feet


keep mouth shut and face relaxed

Note: support the legs on the upper side of the feet and toes - not on the tips or underside of the toes. Pull the hips toward the arms until the bend is greatest and you are at the edge of balance.

Note: in this and other postures, never use strained exhalations. Instead, allow diaphragm to relax naturally - while still keeping chest fully extended. (see Note: for posure #14)

Urdhva Mukha Svanasana 30-60s. (19)(upward face dog)=�=


contract buttock

rotate elbows toward each other

extend chest

support legs on upper side of feet and toes

keep body as close to floor without touching it

thrust pelvis toward floor

Note: as in all postures, the tongue rest passively on the floor of the mouth, with the forehead and the rest of the face perfectly relaxed.

keep legs off floor

Var: you can rest the knees on the floor during the posture, and keep the rest of the body off the floor.

Note: for Nakrasana, support the legs on the underside of the toes. On the exhalation, jump forward a foot or so on all fours. Use a hopping motion but keep the body as straight and close to the floor as possible.

Chaturanga Dandasana 30-60s. (20)(four limb staff)=�=

3� copyright (c) 1979, 2010, c. abbott www.centertao.org/yoga

rotate head back

vigorously contract the buttock

vigorously extend chest

keep ankles touching

keep legs straight

thrust abdomen into floor to help lift trunk

Var: lift only the legs or the trunk off the floor.

Note: first extend the chest and lift the trunk off the floor. On the next exhalation lift the legs off the floor.

Salabhasana 60s. (21)(locust)=3=

3� www.centertao.org/yoga copyright (c) 1979, 2010, c. abbott

Var: you can first do this posture with the knees spread apart 12" or so. Then repeat it with the knees as close together as possible.

Note: in this and other back bend postures, keep the buttock contracted as firmly as possible while moving into or out of the posture.

open and ex-tend chest


rotate head toward feet

contract buttock

move knees toward each other

thrust thighs forward

thrust lower ribs toward pelvis

Ustrasana 30s. (22)(camel)=4=


before you sit, pull the flesh of the calves outward

lift abdomen upward

thrust side chest armpits and arms towards ceiling


extend back of neck up-ward

straigthen arms, interlock fin-gers and rotate palms upward - thrust them vigorously toward the ceiling

keep face relaxed

knees touch

II.

gently extend arms

I.

Var: if the knees are very stiff, place a folded blanket under the buttock.

Virasana I. and II. 60s. (23)(hero)=�=


lower pelvis towards floor

tongue rests passive-ly on floor of mouth with mouth shut and face relaxed

thrust arms to front


lift shoulders

Note: in this and other postures, never use strained exhalations.

Virasana III. 60s. (24)=�=

(see Note: for posture #48B)


keep shoulder blades level

thrust knee to rear

extend the heel until it lifts off the floor

press underside of knee to floor

lift shoulders and elbows upward

keep center of trunk in line with straight leg

Var: if you can't grasp the toes, you can grasp the knees and strive to slide the hand down the shin toward the foot. Concentrate on keeping the chest extended and the leg straight.

Note: in this and other forward bends, gently rotate the head upward slightly and with the gaze at nose level, look out beyond the feet throughout the posture. Later, when you can lay the trunk on the legs, rest the forehead on the shins.

Janu Sirsasana 30-60s. (25)(knee head)=4=


Var: place bent arm a few inches behind buttock and straighten it, thrust its palm into the floor. Use this arm to pivot the trunk around.

place finger under the thigh and press palm toward floor

forward hip presses into the floor as the rear hip lifts off the floor

extend back of the neck

rotate the shoulders to the rear

extend chest and lift sternum




Bharadvajasana I. 30s. (26)(father of Drona)=�=


PROGRAM 2. Alternate day sequence-First day - (35 minutes min.)

Sirsasana I. ..............................................�7Urdhva Dandasana ..................................�8 Sarvangasana I.Halasana .................................................�9Paripurna NavasanaArdha NavasanaUrdhva Prasarita PadasanaJathara Parivartanasana .........................30Janu SirsasanaPaschimottanasana .................................3� Ardha Baddha Padma Paschimottanasana ...........3�Baddha Konasana ...................................33UttanasanaAdho Mukha Svanasana Urdhva Mukha Svanasana Chaturanga Dandasana

Salabhasana ...........................................37Dhanurasana ...........................................UstrasanaVirasana II-IV. ..........................................38Padmasana II. .........................................40 (and/or) Siddhasana ......................39Tolasana ..................................................4� (and/or) Lolasana ..........................48-AMatsyasana .............................................4� (and/or) Paryankasana ..................48-BBharadvajasana I" " II. .......................................................34Marichyasana III. .....................................35Ardha Matsyendrasana I. ........................36SavasanaPranayama in Padmasana ......................47(or) Virasana, SiddhasanaMeditation ................................................48

-Second day - (35 minutes min.)Sirsasana I. ..............................................�7Urdhva Dandasana ..................................�8Sarvangasana IHalasana .................................................�9Utthita TrikonasanaParivrtta TrikonasanaUtthita ParsvakonasanaParivrtta Parsvakonasana .......................43Virabhadrasana I, II, IIIArdha Chandrasana ................................44ParsvottanasanaPrasarita Padottanasana

Utthita Hasta Padangusthasana ..............45 Parigasana ..............................................46UttanasanaAdho Mukha SvanasanaUrdhva Mukha SvanasanaChaturanga DandasanaSalabhasanaDhanurasana ...........................................37UstrasanaVirasana II, IV. .........................................38Bharadvajasana IMarichyasana III. .....................................35 Ardha Matsyendrasana I. ........................36SavasanaPranayama in SavasanaMeditation ................................................48

When you can do most of the postures in the previous program (Program 1) fairly well, begin adding various postures from this program into your daily routine - beginning with low number postures at first (=1=). When you are familiar with the majority of these new postures you can begin practicing this program daily.

To maximize the effects of this program you can combine first and second day routines into one daily practice. Start your practice with the standing postures, and then do all of the first day sequence. You can omit the postures in the second day sequence which follow Parigasana (46) as they are all done in the first day sequence.

Note: I only give the illustration plate number for the new postures encountered in each program. To look up the plate number for postures from previous programs see the index on the last page.


Sirsasana I. 1-5min. (27)(head)=�=

thrust heels to-ward ceiling

pull knee caps up by contracting the thighs

contract buttock

Var: Place head & inter-locked hands next to wall. Straighten legs & walk them up toward the head, pressing as much of spine flat on wall as possible. Now practice lifting the shoulders and extending the neck.

Note: SIRSASANA is like an upside down TADASANA. Body is kept as straight as possible without back arch & with base of neck extending backward.

extend back of the neck (see Note: for posture it 1)

rotate head slightly until balance pointis on the crown of the head

lift and thrust the shoul-ders in this direction - up-ward and outward

(see Note: for posture 50&77). distance be-tween elbows is equal to shoulder width


Urdhva Dandasana 1-5 min. (28)(up staff)=4=

Var: Initially just lower the legs a little bit at a time, keeping them perfectly straight at all times. Also, keep lifting the shoulders and extending the neck during the entire range of movement.

Note: Eventually you want to go up to or down from SIRSASANA with the legs perfectly straight. You do this by walking the feet in toward the head. This moves the trunk backwards until the body weight is carried by the head. Then it is easy to lift the straightened legs off the floor. (see Var: for posture 449)

open buttock

thrust heels

lift shouldersextend

neck & spine

relax face

rotate head until the balance is on the crown, of the head


Halasana 1-5min. 29)(plow)=�=

Var : For the first year, bend the arms and support the trunk with the palms thrusting into the lower ribs (as in SARVANGASANA). Also curl the toes in towards the feet and thrust the heels. If it is very difficult to do properly with your toes on the floor, you may place a chair behind, and rest the 'legs on this - be sure to contract the thighs vigorously, pulling the knee caps up.

thrust lower back up and to rear slightly

contract thighs

extend chest & thrust it into the chin

thrust thumbs to the floorrotate shoulders

to the rear(see Note: for posture #61)


Jathara Parivartanasana 20s. (30)(stomach turn around)=3=

Var: In the beginning, lower the legs only part way - and never lower them so far that they bend or that the shoulders leave the floor.

Note: Use the abdominal muscle to pull the feet toward the hand.

press trunk towards floor

vigorously extend chest and lift the sternum during inhalations and exhalations alike

keep legs straight by thrusting heels & contracting the thighs

(see Note: for posture # 17)

keep mouth shut and face relaxed

keep shoulders on floor

vigorously extend arms outward


Paschimottanasana 1-5min. (31)(west stretch)=�=

Var: If you can't grasp the toes, place the hand as far down on the leg as possible. You can also grasp a short rope, looped around the feet, and pull the trunk forward. In any case, concentrate on extending the chest and keeping the legs straight.

lift the shoulders and the elbows upward

extend chest fully

extend abdomen along thighs

open the buttock

contract thighs

extend heels until they rise slightly off the floor(see Note: for posture #25 & 64)

Note: In this and other forward bends, vigorously lift the sternum & thrust the chest forward on the inhalations. On the exhalations strive to bend for-ward a little more each time. Bend as little as possible from the upper spine. Instead bend from the lowest part of the spine (lumbar vertebrae).


Ardha Baddha Padma (32) Paschimottanasana 30-60s. (half bound lotus west stretch)=2=

Var.: Instead of grasping the toe of the bent leg, extend this arm along the straight leg (next to the other arm).

lift shoulders & elbows upward

relax neck & face

keep center of trunk in line with straight leg

thrust chest toward foot

thrust knee to floor

extend heel until it lifts slightly off the floor

Note: Don't bob up and down as in calisthenics to get a deeper bend. Instead extend the trunk forward continuously, going a little further with each exhalation.


Baddha Konasana 30-60s. (33)(bound angle) =�=

Var: Before you begin bending the trunk forward, practice extending the chest and trunk upward and keep arms straight.

Note: In this or in any other variation you do, try to eliminate the variation as soon as pos-sible and do the posture as near to what is shown as possible.

roll shoulders back and upward

open the buttock

thrust elbow into thigh

extend chest forward

thrust knees towards floor

(see Note: for posture # 17)


Bharadvajasana II 30-60s. (34)(father of Drona)=3=

Var: Loop a rope around foot of bent leg and grasp it with bent arm and pull.


Note: In this & other twist postures, avoid looking out of the side of your eyes when rotating your head side ways. Instead look straight ahead.

keep the forehead perfectly relaxed

pull shoulders back & down

thrust arm into floor

extend back of neck (see Note: for posture # 1)


Marichyasana III 30-60s. (35)(son of Brahma)=5=

Var: Instead of bending arm around bent leg, extend it past the bent knee and grasp the shin. Place the rear arm to the rear a few inches from the hip.

In twist postures you can place a folded blanket under the buttock to help thrust the trunk forward.

Note: Any variations or props you use for, any of the postures should be eliminated as soon as possible.

Note: In this & other twist postures where the arm is passed around a bent leg, press the back of the arm-pit as firmly into the lower thigh as possible.

rotate shoulders

extend neck

(see Note: for posture # 89)extend chest

vigorously pull knee caps to straighten legs thrust

trunk forward

extend heel until it lifts off the floor slightly


Ardha Matsyendrasana I 30-60s. (36) (a founder of Yoga)=4=

Var: Instead of sitting on the ankle, move this ankle outward and sit on the floor. Also take the bent arm and extend it straight and grasp the forward ankle (or knee).

rotate head until chin is over shoulder (see Note: for posture #34)

extend base of neck

(see Note: for posture #35 & 105)

rotate as such of abdomen outward away from leg as possible

pull shoulders back and down vigorously

extend chest

turn toes forward until sole of foot is perpendicular to the shin bone


Dhanurasana 20-60s. (37)(bow)=3=

Note: First lift the chest, and then on the next exhalation lift the legs with the knees apart 18" or so. When you reach your maximum bend, pull the knees in toward each other while maintaining as much bend as possible.

keep face relaxed

extend shoulders and the knees upward

contract buttock

extend chest fully

thrust abdomen down to lift

touch knees


Virasana IV 1-5min. (38)(x)=x=

Note: In this and most other postures in this booklet, the eyes are held at nose level. This means the eyes gaze downward past the tip of the nose. The focus of the eyes is either at in-finity or 3-5' in front of you (not cross-eyed or focus on the tip of the nose). You can occasion-ally close the eye lids momentarily to help keep the muscles around the eyes relaxed totally.

tongue rests passively on floor of mouth with mouth shut and face relaxed

extend arms

keep shoulders down

thrust spine towards floor

thrust knees to the floor

move knees toward each other


Siddhasana 30-60s.+ (39)(semi divine)=4=

Var: Instead of putting right foot on left calf, you can place this foot on the floor in front of the calf. Practice this posture or Padmasana as much as possible in your daily life, i.e. while eating, reading, watching T.V., etc.

extend spine toward ceiling(see Note: for posture #1)

gently roll shoulders back and down

gently extend armsgently

maintain abdominal tone

thrust knees to floor

Thumb and forefinger are held less than a hairs' width apart - on the edge of sensation. Deviation from this during meditation indicates an inattentive mind.


Padmasana I, II 30-60s. (40)(lotus)=4=

Var: Instead of interlocking the legs, place the left foot on the floor and then place the right foot on the left thigh. (then visa versa)

thrust elbow upward and back

rotate shoulder back and down

open chest and lift sternum

put left leg over right & right am over shoulder - then visa versa



Tolasana 60s. (41)(scales)=5=

keep the gaze steady but relaxed

extend back of neck


straighten arms & lock at the elbows

contract abdomen to lift pelvis

left leg over 'right - then visa versa


Matsyasana 30-60s. (42)(fish)=5=

As in all postures, the tongue rests passively on the floor of the mouth - with the forehead and the rest of the face perfectly relaxed.

open chest fully

thrust knees to flooropen armpits

thrust elbows to floor


Parivrtta Parsvakonasana 20-60s. (43)(revolved side angle)=6=

vigorously thrust arm in this direction

keep the face relaxed

rotate trunk back and stretch upper side of body vigorously from fingers to heels

rotate shoulder until arm is perpendicular to the floor

thrust abdomen to other side of the thigh

pull knee caps up

lower trunk until knee bends 90 degrees

rotate ankle and thrust heel into floor

Var: You may let the rear heel lift off the floor.


Ardha Chandrasana 20-30s. (44)(half moon)=�=

Note: First do TRIKONASANA UTTHITA. Place hand 18" in front of front foot and then lift rear leg. Keep the upper side of the body rotating to the rear at all times.

rotate upper side of the body to the rear

keep legs straight by contracting the thighs


Var: Do this posture with the back to a wall. Rotate the upper trunk and press the upper hip and shoulder into the wall.

open chest and pelvis

rotate lower side of body until trunk is perpen-dicular to the

initially balance on 'finger tips


Utthita Hasta Padangusthasana 30s. (45) (extended hand leg-toe)=6=

Var: Instead of lifting leg upward, thrust it straight outward - parallel to the floor.

lift the elbows and shoulders

thrust heel up

extend chest

keep legs perfectly straight

Note: In this and all postures where you balance on one leg, concentrate primarily on keeping this lower leg perfectly straight by pulling the knee caps upward vigorously. Also keeping the ankle firm and feeling it rooted to the floor will increase stability and balance greatly.


Parigasana 20-60s. (46)(gate cross beam)=6=

Note: Though as a beginner you began Hatha Yoga with doing the standing postures, they are among the most difficult of all the postures to perfect. You can only perfect these basic postures by going on to the more advanced postures.

thrust arm and keep it in line with the trunk

keep the palm facing downward

rotate upper side until trunk is perpendicular to the floor

elongate lower side of trunk

vigorously pull knee cap to straighten leg

Note: On each' inhalation vigorously extend the chest and elongate the lower side of the trunk. Then on the exhalation, hold this elongation and strive to bend sideways a little further.


Pranayama (upright) 3-5min. (47) (nerve energy control) =6=

Var: Place a folded blanket under the buttock to help keep the spine straight and the knees on the floor.

thrust head into chest and chest into chin

extend spine toward sky(see Note: for posture #1)

relax neck, face, shoulders, arms, hands, fingers, legs, feet and abdomen totally (see Note: for posture #14)

folded blanket

Note: In this formal Pranayama the chest (rib cage) in fully extended and the sternum is lifted upward during inhalations and exhalations alike. Breathing is accomplished with the dia-phragm only. Except for the chin thrusting downward, this is the same thing which is done in most of the Hatha Yoga postures - however it takes years to perfect this.


Meditation 5 minutes minimum (48)First mentally scan entire body to insure that it is symmetrical and relaxed (especially face and shoulders). Then watch the natural ebb and flow of the breath with the mantra 'SA-HA'. Men-tally hear the sound 'SA' during your inhalations, and then the sound 'HA' during exhalations. Breath gently and evenly. Later you can try 'OM' and after that just silence the mind and watch.

relax body but extend spine

(see Note: for posture

gently roll shoulders back and down

gently rotate wrists until palms are level with floor

keep body perfectly still

gently contract abdomen

Hold the eyes at nose level & focus them on the floor 3-5' in front of you, with eye lids either open or gently shut (see Note: for posture # 17 )

Thumb and forefinger are held less than a hair's width apart, at the edge of sensation.


Lolasana 20-30s. (48-A)(dangling)=4=

Var : You can just lift the knees off the floor.

Note: In this or in any other variation you do, try to eliminate the variation as soon as possible and do the posture as near to what is shown as possible.

tongue rests passively on floor of mouth with mouth shut and face relaxed

thrust shoulders downward

lift knees and toes completely off the floor

contract abdomen to provide the lift needed


Paryankasana 60s. (48-B)(couch)=4=

Note : In this & other postures, never use strained exhalations. Instead, allow diaphragm to relax naturally - while still keeping chest fully extended. (see Notes for posture #14)

thrust the knees together and towards the floor

open & extend chest

(see Note : for posture #17)

open armpits & thrust away from ribs

thrust elbows to floor

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Hatha Yoga - CenterTao.org · Yoga means a merging or joining. So this is the Yoga of Ha and Tha; the union of the reflective still mind and the creative active body The mind is always