Different types of Exercises

[paapiman]

Can someone please describe the exercises, mentioned in the Gurbani tuk below, in details?

ਨਿਵਲੀ ਕਰਮ ਭੁਅੰਗਮ ਭਾਠੀ ਰੇਚਕ ਪੂਰਕ ਕੁੰਭ ਕਰੈ ॥

You may perform exercises of inner purification, and fire up the furnace of the Kundalini, inhaling and exhaling and holding the breath.

-  Nivlee Karam

-  Bhuangam Bhathe

-  Raychak

-  Poorak

Thanks

Bhul chuk maaf

Edited August 8, 2015 by paapiman

[SAadmin]

Read the full shabad brother, 

ਨਿਵਲੀ ਕਰਮ ਭੁਅੰਗਮ ਭਾਠੀ ਰੇਚਕ ਪੂਰਕ ਕੁੰਭ ਕਰੈ ॥
निवली करम भुअंगम भाठी रेचक पूरक कु्मभ करै ॥
Nivlī karam bẖu▫angam bẖāṯẖī recẖak pūrak kumbẖ karai.
You may perform exercises of inner purification, and fire up the furnace of the Kundalini, inhaling and exhaling and holding the breath.

ਬਿਨੁ ਸਤਿਗੁਰ ਕਿਛੁ ਸੋਝੀ ਨਾਹੀ ਭਰਮੇ ਭੂਲਾ ਬੂਡਿ ਮਰੈ ॥
बिनु सतिगुर किछु सोझी नाही भरमे भूला बूडि मरै ॥
Bin saṯgur kicẖẖ sojẖī nāhī bẖarme bẖūlā būd marai.
Without the True Guru, you will not understand; deluded by doubt, you shall drown and die.

 

ਅੰਧਾ ਭਰਿਆ ਭਰਿ ਭਰਿ ਧੋਵੈ ਅੰਤਰ ਕੀ ਮਲੁ ਕਦੇ ਨ ਲਹੈ ॥
अंधा भरिआ भरि भरि धोवै अंतर की मलु कदे न लहै ॥
Anḏẖā bẖari▫ā bẖar bẖar ḏẖovai anṯar kī mal kaḏe na lahai.
The spiritually blind are filled with filth and pollution; they may wash, but the filth within shall never depart.

ਨਾਮ ਬਿਨਾ ਫੋਕਟ ਸਭਿ ਕਰਮਾ ਜਿਉ ਬਾਜੀਗਰੁ ਭਰਮਿ ਭੁਲੈ ॥੧॥
नाम बिना फोकट सभि करमा जिउ बाजीगरु भरमि भुलै ॥१॥
Nām binā fokat sabẖ karmā ji▫o bājīgar bẖaram bẖulai. ||1||
Without the Naam, the Name of the Lord, all their actions are useless, like the magician who deceives through illusions. ||1||

ਖਟੁ ਕਰਮ ਨਾਮੁ ਨਿਰੰਜਨੁ ਸੋਈ ॥
खटु करम नामु निरंजनु सोई ॥
Kẖat karam nām niranjan so▫ī.
The merits of the six religious rituals are obtained through the Immaculate Naam.

ਤੂ ਗੁਣ ਸਾਗਰੁ ਅਵਗੁਣ ਮੋਹੀ ॥੧॥ ਰਹਾਉ ॥
तू गुण सागरु अवगुण मोही ॥१॥ रहाउ ॥
Ŧū guṇ sāgar avguṇ mohī. ||1|| rahā▫o.
You, O Lord, are the Ocean of virtue; I am so unworthy. ||1||Pause||

ਮਾਇਆ ਧੰਧਾ ਧਾਵਣੀ ਦੁਰਮਤਿ ਕਾਰ ਬਿਕਾਰ ॥
माइआ धंधा धावणी दुरमति कार बिकार ॥
Mā▫i▫ā ḏẖanḏẖā ḏẖāvṇī ḏurmaṯ kār bikār.
Running around chasing the entanglements of Maya is an evil-minded act of corruption.

ਮੂਰਖੁ ਆਪੁ ਗਣਾਇਦਾ ਬੂਝਿ ਨ ਸਕੈ ਕਾਰ ॥
मूरखु आपु गणाइदा बूझि न सकै कार ॥
Mūrakẖ āp gaṇā▫iḏā būjẖ na sakai kār.
The fool makes a show of his self-conceit; he does not know how to behave.

ਮਨਸਾ ਮਾਇਆ ਮੋਹਣੀ ਮਨਮੁਖ ਬੋਲ ਖੁਆਰ ॥
मनसा माइआ मोहणी मनमुख बोल खुआर ॥
Mansā mā▫i▫ā mohṇī manmukẖ bol kẖu▫ār.
The self-willed manmukh is enticed by his desires for Maya; his words are useless and empty.

ਮਜਨੁ ਝੂਠਾ ਚੰਡਾਲ ਕਾ ਫੋਕਟ ਚਾਰ ਸੀਂਗਾਰ ॥੨॥
मजनु झूठा चंडाल का फोकट चार सींगार ॥२॥
Majan jẖūṯẖā cẖandāl kā fokat cẖār sīʼngār. ||2||
The ritual cleansing of the sinner are fraudulent; his rituals and decorations are useless and empty. ||2||

ਝੂਠੀ ਮਨ ਕੀ ਮਤਿ ਹੈ ਕਰਣੀ ਬਾਦਿ ਬਿਬਾਦੁ ॥
झूठी मन की मति है करणी बादि बिबादु ॥
Jẖūṯẖī man kī maṯ hai karṇī bāḏ bibāḏ.
False is the wisdom of the mind; its actions inspire useless disputes.

ਝੂਠੇ ਵਿਚਿ ਅਹੰਕਰਣੁ ਹੈ ਖਸਮ ਨ ਪਾਵੈ ਸਾਦੁ ॥
झूठे विचि अहंकरणु है खसम न पावै सादु ॥
Jẖūṯẖe vicẖ ahankaraṇ hai kẖasam na pāvai sāḏ.
The false are filled with egotism; they do not obtain the sublime taste of their Lord and Master.

ਬਿਨੁ ਨਾਵੈ ਹੋਰੁ ਕਮਾਵਣਾ ਫਿਕਾ ਆਵੈ ਸਾਦੁ ॥
बिनु नावै होरु कमावणा फिका आवै सादु ॥
Bin nāvai hor kamāvaṇā fikā āvai sāḏ.
Without the Name, whatever else they do is tasteless and insipid.

ਦੁਸਟੀ ਸਭਾ ਵਿਗੁਚੀਐ ਬਿਖੁ ਵਾਤੀ ਜੀਵਣ ਬਾਦਿ ॥੩॥
दुसटी सभा विगुचीऐ बिखु वाती जीवण बादि ॥३॥
Ḏustī sabẖā vigucẖī▫ai bikẖ vāṯī jīvaṇ bāḏ. ||3||
Associating with their enemies, they are plundered and ruined. Their speech is poison, and their lives are useless. ||3||

ਏ ਭ੍ਰਮਿ ਭੂਲੇ ਮਰਹੁ ਨ ਕੋਈ ॥
ए भ्रमि भूले मरहु न कोई ॥
Ė bẖaram bẖūle marahu na ko▫ī.
Do not be deluded by doubt; do not invite your own death.

ਸਤਿਗੁਰੁ ਸੇਵਿ ਸਦਾ ਸੁਖੁ ਹੋਈ ॥
सतिगुरु सेवि सदा सुखु होई ॥
Saṯgur sev saḏā sukẖ ho▫ī.
Serve the True Guru, and you shall be at peace forever.

ਬਿਨੁ ਸਤਿਗੁਰ ਮੁਕਤਿ ਕਿਨੈ ਨ ਪਾਈ ॥
बिनु सतिगुर मुकति किनै न पाई ॥
Bin saṯgur mukaṯ kinai na pā▫ī.
Without the True Guru, no one is liberated.

ਆਵਹਿ ਜਾਂਹਿ ਮਰਹਿ ਮਰਿ ਜਾਈ ॥੪॥
आवहि जांहि मरहि मरि जाई ॥४॥
Āvahi jāʼnhi marėh mar jā▫ī. ||4||
They come and go in reincarnation; they die, only to be reborn and die again. ||4||

ਏਹੁ ਸਰੀਰੁ ਹੈ ਤ੍ਰੈ ਗੁਣ ਧਾਤੁ ॥
एहु सरीरु है त्रै गुण धातु ॥
Ėhu sarīr hai ṯarai guṇ ḏẖāṯ.
This body wanders, caught in the three dispositions.

ਇਸ ਨੋ ਵਿਆਪੈ ਸੋਗ ਸੰਤਾਪੁ ॥
इस नो विआपै सोग संतापु ॥
Is no vi▫āpai sog sanṯāp.
It is afflicted by sorrow and suffering.

ਸੋ ਸੇਵਹੁ ਜਿਸੁ ਮਾਈ ਨ ਬਾਪੁ ॥
सो सेवहु जिसु माई न बापु ॥
So sevhu jis mā▫ī na bāp.
So serve the One who has no mother or father.

ਵਿਚਹੁ ਚੂਕੈ ਤਿਸਨਾ ਅਰੁ ਆਪੁ ॥੫॥
विचहु चूकै तिसना अरु आपु ॥५॥
vicẖahu cẖūkai ṯisnā ar āp. ||5||
Desire and selfishness shall depart from within. ||5||

ਜਹ ਜਹ ਦੇਖਾ ਤਹ ਤਹ ਸੋਈ ॥
जह जह देखा तह तह सोई ॥
Jah jah ḏekẖā ṯah ṯah so▫ī.
Wherever I look, I see Him.

ਬਿਨੁ ਸਤਿਗੁਰ ਭੇਟੇ ਮੁਕਤਿ ਨ ਹੋਈ ॥
बिनु सतिगुर भेटे मुकति न होई ॥
Bin saṯgur bẖete mukaṯ na ho▫ī.
Without meeting the True Guru, no one is liberated.

ਹਿਰਦੈ ਸਚੁ ਏਹ ਕਰਣੀ ਸਾਰੁ ॥
हिरदै सचु एह करणी सारु ॥
Hirḏai sacẖ eh karṇī sār.
Enshrine the True One in your heart; this is the most excellent action.

ਹੋਰੁ ਸਭੁ ਪਾਖੰਡੁ ਪੂਜ ਖੁਆਰੁ ॥੬॥
होरु सभु पाखंडु पूज खुआरु ॥६॥
Hor sabẖ pakẖand pūj kẖu▫ār. ||6||
All other hypocritical actions and devotions bring only ruin. ||6||

ਦੁਬਿਧਾ ਚੂਕੈ ਤਾਂ ਸਬਦੁ ਪਛਾਣੁ ॥
दुबिधा चूकै तां सबदु पछाणु ॥
Ḏubiḏẖā cẖūkai ṯāʼn sabaḏ pacẖẖāṇ.
When one is rid of duality, then he realizes the Word of the Shabad.

ਘਰਿ ਬਾਹਰਿ ਏਕੋ ਕਰਿ ਜਾਣੁ ॥
घरि बाहरि एको करि जाणु ॥
Gẖar bāhar eko kar jāṇ.
Inside and out, he knows the One Lord.

ਏਹਾ ਮਤਿ ਸਬਦੁ ਹੈ ਸਾਰੁ ॥
एहा मति सबदु है सारु ॥
Ėhā maṯ sabaḏ hai sār.
This is the most Excellent Wisdom of the Shabad.

ਵਿਚਿ ਦੁਬਿਧਾ ਮਾਥੈ ਪਵੈ ਛਾਰੁ ॥੭॥
विचि दुबिधा माथै पवै छारु ॥७॥
vicẖ ḏubiḏẖā māthai pavai cẖẖār. ||7||
Ashes fall on the heads of those who are in duality. ||7||

ਕਰਣੀ ਕੀਰਤਿ ਗੁਰਮਤਿ ਸਾਰੁ ॥
करणी कीरति गुरमति सारु ॥
Karṇī kīraṯ gurmaṯ sār.
To praise the Lord through the Guru's Teachings is the most excellent action.

ਸੰਤ ਸਭਾ ਗੁਣ ਗਿਆਨੁ ਬੀਚਾਰੁ ॥
संत सभा गुण गिआनु बीचारु ॥
Sanṯ sabẖā guṇ gi▫ān bīcẖār.
In the Society of the Saints, contemplate the Glories of God and His spiritual wisdom.

ਮਨੁ ਮਾਰੇ ਜੀਵਤ ਮਰਿ ਜਾਣੁ ॥
मनु मारे जीवत मरि जाणु ॥
Man māre jīvaṯ mar jāṇ.
Whoever subdues his mind, knows the state of being dead while yet alive.

ਨਾਨਕ ਨਦਰੀ ਨਦਰਿ ਪਛਾਣੁ ॥੮॥੩॥
नानक नदरी नदरि पछाणु ॥८॥३॥
Nānak naḏrī naḏar pacẖẖāṇ. ||8||3||
O Nanak, by His Grace, the Gracious Lord is realized. ||8||3||

 

Edited August 9, 2015 by N30 S!NGH

[SAadmin]

Don't get me wrong, those exercises if some of them are incorporated with shabad, its fine. Even sant jvala singh harkhowale, sant attar singh ji reru sahib used to do hatha yoga with gur shabad in initial stages, the issue i am having you are using the above tuk to justify those exercises which is not main sankalp - purpose of guru maharaj guru shabad spoken above and if you read full shabad you will know further the main sankalap behind above Gurbani tuk.

 

 

[Ragmaala]

These exercises are part of Hatha Yoga or Pranayama.  Examples are :  ingesting a strip of cotton cloth several meters in length, and then using abdominal muscles to rotate the cloth in intestines to clean them up, taking a string or thread passing it through one nostril to another, using salt water to clear the nostrils, extending tongue and being able to touch the nasopharynx area, cleaning the urethra of penis and ultimately develop such a suction force that it would suck  a heavy metal mercury inside and then letting it out to help prevent discharge of veerya.  Increasing the heat in nadis so as to melt the fat and other impurities thus clearing the way for prana upwards. Mastering various elements and spending several decades just mastering one element.

In todays world, where there is so much pollution, so much stimulation our safest bet is  Raja Yoga/ Bhagti Yoga/ Naam Japa / Prema Bhagti.

Our path is quite simple: erect spine, comfortable asana, listening to mantra, watching breath, chanting and focusing on charan kamal of Guru Nanak. Yogic exercises & asanas for physical health. Working hard and living a truthful life.    No need to suck heavy metal through our penises lol

 

[Ragmaala]

There is a shabad which says that if one could only attain God through controlling veerya, then the Khusra would get mukti first because he does not ejaculate bindu.

Sorry going off tangent.

[paapiman]

Don't get me wrong, those exercises if some of them are incorporated with shabad, its fine. Even sant jvala singh harkhowale, sant attar singh ji reru sahib used to do hatha yoga with gur shabad in initial stages, the issue i am having you are using the above tuk to justify those exercises which is not main sankalp - purpose of guru maharaj guru shabad spoken above and if you read full shabad you will know further the main sankalap behind above Gurbani tuk.

 

 

Where did Daas justify these exercises? or condemn them? Daas simply asked a question.

Bhul chuk maaf

[paapiman]

These exercises are part of Hatha Yoga or Pranayama.  Examples are :  ingesting a strip of cotton cloth several meters in length, and then using abdominal muscles to rotate the cloth in intestines to clean them up, taking a string or thread passing it through one nostril to another, using salt water to clear the nostrils, extending tongue and being able to touch the nasopharynx area, cleaning the urethra of penis and ultimately develop such a suction force that it would suck  a heavy metal mercury inside and then letting it out to help prevent discharge of veerya.  Increasing the heat in nadis so as to melt the fat and other impurities thus clearing the way for prana upwards. Mastering various elements and spending several decades just mastering one element.

Bro, can you please name them? Which one of the above is Nivlee Karam, Bhuangam Bhathe, etc.

Thanks

Bhul chuk maaf 

Edited August 9, 2015 by paapiman

[SAadmin]

Where did Daas justify these exercises? or condemn them? Daas simply asked a question.

Bhul chuk maaf

I understand but you use out of conext gurbani one line post in your post regarding exercise. I don't think thats needed as purpose of shabad is different all together.

[paapiman]

I understand but you use out of conext gurbani one line post in your post regarding exercise. I don't think thats needed as purpose of shabad is different all together.

Bro, but one still needs detailed knowledge of concepts mentioned in Gurbani.

For example, have a look at the shabad below:

ਮੇਰੋ ਬਾਪੁ ਮਾਧਉ ਤੂ ਧਨੁ ਕੇਸੌ ਸਾਂਵਲੀਓ ਬੀਠੁਲਾਇ ॥੧॥ ਰਹਾਉ ॥

O my Father, Lord of wealth, blessed are You, long-haired, dark-skinned, my darling. ||1||Pause||

ਕਰ ਧਰੇ ਚਕ੍ਰ ਬੈਕੁੰਠ ਤੇ ਆਏ ਗਜ ਹਸਤੀ ਕੇ ਪ੍ਰਾਨ ਉਧਾਰੀਅਲੇ ॥

You hold the steel chakra in Your hand; You came down from Heaven, and saved the life of the elephant.

ਦੁਹਸਾਸਨ ਕੀ ਸਭਾ ਦ੍ਰੋਪਤੀ ਅੰਬਰ ਲੇਤ ਉਬਾਰੀਅਲੇ ॥੧॥

In the court of Duhsaasan, You saved the honor of Dropati, when her clothes were being removed. ||1||

ਗੋਤਮ ਨਾਰਿ ਅਹਲਿਆ ਤਾਰੀ ਪਾਵਨ ਕੇਤਕ ਤਾਰੀਅਲੇ ॥

You saved Ahliyaa, the wife of Gautam; how many have You purified and carried across?

ਐਸਾ ਅਧਮੁ ਅਜਾਤਿ ਨਾਮਦੇਉ ਤਉ ਸਰਨਾਗਤਿ ਆਈਅਲੇ ॥੨॥੨॥

Such a lowly outcaste as Naam Dayv has come seeking Your Sanctuary. ||2||2||

The purpose of the above shabad is to glorify God's sanctuary, but many Hindu scriptural references have been provided. One could argue that there is no need to go into their details and just focus on the gist of the shabad. A ordinary person, like me, won't be able to completely comprehend and believe in the power of God's sanctuary, if the above references are not described at length. 

Different people have their ways. Daas likes to go into details.

Bhul chuk maaf

Edited August 9, 2015 by paapiman

[Ragmaala]

"

Adhyaya I

Hatha Yoga

1. Hatha means any tenacious practice till the object or end is achieved. “Ha” and “tha” mean the union of the Sun and the Moon, union of Prana and Apana Vayus.
2. Hatha Yoga concerns with the body and the Prana. It helps to control the body and the Prana, through Asanas and Pranayama.
3. Hatha Yoga itself is not the goal. Meditation helps you to attain Samadhi or Superconscious State.
4. The practice of Hatha Yoga awakens the Kundalini Sakti that lies dormant in the Muladhara Chakra.
5. There are Six Chakras or lotuses in the body. They are Muladhara (near the anus), Svadhisthana (midway between Muladhara and Manipura which is in the navel). Anahata Chakra in the heart, Vishuddha in the neck and Ajna in the space between the two eyebrows and Sahasrara or the thousand-petalled lotus (Chakra) in the crown of the head.
6. Sushumna rises through all the Chakras. Kundalini passes through the Chakras and joins with Lord Siva in the Sahasrara.
7. Learn the Asanas, Pranayama, Bandhas, Mudras and the Shad Kriyas under an expert Hatha Yogi.
8. Ida, Pingala and Sushumna are the three important Nadis in the body.
9. Ida is the Chandra-Nadi. It cools the body. It flows through the left nostril.
10. Pingala is the Surya-Nadi. It heats the body. It flows through the right nostril.
11. Sushumna Nadi flows through both nostrils. It helps meditation. It is Agni-Nadi.
12. Attain good health through the practice of Yoga Asanas and Pranayama. Without good health, how can you earn, how can you succeed in any undertaking, how can you sit for meditation?
13. Practise Yoga Asanas and Pranayama on an empty stomach in the early morning.
14. Be moderate in eating and sleeping. Then alone can you have success in Hatha Yoga.
15. Be regular in your practice. Regularity is of paramount importance.
16. Drink a tumbler of milk after finishing the Asanas.
17. Wait for half an hour after finishing Asanas for taking a bath.
18. Do Asanas first and then practise Pranayama.
19. Spend half an hour daily in the practice of Asanas and Pranayama. This will give you health, vim, vigour and vitality. This will remove all diseases.
20. Dhauti (cleansing of stomach with a piece of cloth), Basti (drawing up of water through anus), Neti (cleansing of nostrils with the help of a thread), Nauli (manipulation of the abdominal muscles), Trataka (gazing on an object), Kapalabhati (a kind of Pranayama)—are the Shad Kriyas of Hatha Yoga.
21. Sirshasana is the king of all Asanas. It strengthens the brain and the brain-centres and improves memory, and helps Brahmacharya.
22. Sarvanga, Hala and Ardhamatsyendra Asanas make the spine elastic. Sarvanga develops thyroid gland and bestows good health. It helps Brahmacharya and gives longevity.
23. Paschimottanasana reduces fat and helps digestion. So does Mayurasana.
24. Bhujanga, Salabha and Dhanur Asanas remove constipation and muscular rheumatism of the back.
25. Relax all the muscles through Savasana. Do this Asana in the end.
26. Ujjayi, Sitkari, Sukha-Purvaka, Suryabheda are other kinds of Pranayama. Through the practice of these Pranayamas Kevala-Kumbhaka results.
27. Puraka is inhalation of breath; Rechaka is exhalation; Kumbhaka is retention. Kumbhaka gives you longevity and energy.
28. Sitali Pranayama cools your body and purifies the blood. Bhastrika warms your body and removes asthma and consumption.
29. Practise Bhandatraya Pranayama. It includes Mula-Bandha or contraction of anus, Jalandara-Bandha or chin-lock and Uddiyana-Bandha, drawing the belly backwards at the end of exhalation.
30. Maha Mudra is an important Mudra. This removes piles, enlargement of spleen, indigestion, constipation.
31. Practise Yoga-Mudra daily. This is a good exercise for the abdominal organs.

THUS ENDS HATHA YOGA "

 

Edited August 10, 2015 by Ragmaala

[paapiman]

"

Adhyaya I

Hatha Yoga

1. Hatha means any tenacious practice till the object or end is achieved. “Ha” and “tha” mean the union of the Sun and the Moon, union of Prana and Apana Vayus.
2. Hatha Yoga concerns with the body and the Prana. It helps to control the body and the Prana, through Asanas and Pranayama.
3. Hatha Yoga itself is not the goal. Meditation helps you to attain Samadhi or Superconscious State.
4. The practice of Hatha Yoga awakens the Kundalini Sakti that lies dormant in the Muladhara Chakra.
5. There are Six Chakras or lotuses in the body. They are Muladhara (near the anus), Svadhisthana (midway between Muladhara and Manipura which is in the navel). Anahata Chakra in the heart, Vishuddha in the neck and Ajna in the space between the two eyebrows and Sahasrara or the thousand-petalled lotus (Chakra) in the crown of the head.
6. Sushumna rises through all the Chakras. Kundalini passes through the Chakras and joins with Lord Siva in the Sahasrara.
7. Learn the Asanas, Pranayama, Bandhas, Mudras and the Shad Kriyas under an expert Hatha Yogi.
8. Ida, Pingala and Sushumna are the three important Nadis in the body.
9. Ida is the Chandra-Nadi. It cools the body. It flows through the left nostril.
10. Pingala is the Surya-Nadi. It heats the body. It flows through the right nostril.
11. Sushumna Nadi flows through both nostrils. It helps meditation. It is Agni-Nadi.
12. Attain good health through the practice of Yoga Asanas and Pranayama. Without good health, how can you earn, how can you succeed in any undertaking, how can you sit for meditation?
13. Practise Yoga Asanas and Pranayama on an empty stomach in the early morning.
14. Be moderate in eating and sleeping. Then alone can you have success in Hatha Yoga.
15. Be regular in your practice. Regularity is of paramount importance.
16. Drink a tumbler of milk after finishing the Asanas.
17. Wait for half an hour after finishing Asanas for taking a bath.
18. Do Asanas first and then practise Pranayama.
19. Spend half an hour daily in the practice of Asanas and Pranayama. This will give you health, vim, vigour and vitality. This will remove all diseases.
20. Dhauti (cleansing of stomach with a piece of cloth), Basti (drawing up of water through anus), Neti (cleansing of nostrils with the help of a thread), Nauli (manipulation of the abdominal muscles), Trataka (gazing on an object), Kapalabhati (a kind of Pranayama)—are the Shad Kriyas of Hatha Yoga.
21. Sirshasana is the king of all Asanas. It strengthens the brain and the brain-centres and improves memory, and helps Brahmacharya.
22. Sarvanga, Hala and Ardhamatsyendra Asanas make the spine elastic. Sarvanga develops thyroid gland and bestows good health. It helps Brahmacharya and gives longevity.
23. Paschimottanasana reduces fat and helps digestion. So does Mayurasana.
24. Bhujanga, Salabha and Dhanur Asanas remove constipation and muscular rheumatism of the back.
25. Relax all the muscles through Savasana. Do this Asana in the end.
26. Ujjayi, Sitkari, Sukha-Purvaka, Suryabheda are other kinds of Pranayama. Through the practice of these Pranayamas Kevala-Kumbhaka results.
27. Puraka is inhalation of breath; Rechaka is exhalation; Kumbhaka is retention. Kumbhaka gives you longevity and energy.
28. Sitali Pranayama cools your body and purifies the blood. Bhastrika warms your body and removes asthma and consumption.
29. Practise Bhandatraya Pranayama. It includes Mula-Bandha or contraction of anus, Jalandara-Bandha or chin-lock and Uddiyana-Bandha, drawing the belly backwards at the end of exhalation.
30. Maha Mudra is an important Mudra. This removes piles, enlargement of spleen, indigestion, constipation.
31. Practise Yoga-Mudra daily. This is a good exercise for the abdominal organs.

THUS ENDS HATHA YOGA "

 

Thanks paaji.