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Sirshasana. All diseases of the eyes, nose, head, throat, stomach and other organs are removed. The
advantages that are derived from this Asana are incalculable. This is a powerful blood-purifier and
nervine tonic. Memory-power improves admirably.
Spread a four-folded blanket. Sit on two knees. Make a finger-lock by interweaving the
fingers. Place it on the ground. Now keep the top of your head on the ground between the
finger-lock and raise your legs slowly till they become vertical. Avoid jerks. Learn this Asana by
the side of a wall and get the help of your friend, till you learn balancing.
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YOGIC EXERCISES
5. Oordhva-Padmasana
Perform-Sirshasana. Slowly bend the right leg and keep it on the left thigh and then the left
leg on the right thigh, forming a foot-lock as in Padmasana. Do this slowly and avoid jerks or a fall.
When you know the balancing in Sirshasana perfectly, you can attempt for this Asana. This Asana
helps the practitioner to maintain Brahmacharya. All other benefits of Sirshasana are derived by the
practice of this Asana.
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6. Sarvangasana
Spread a blanket on the floor and lie on the back quite flat. Slowly raise the legs, hips and
trunk. Support the back with the two hands and rest the elbows on the ground. Press the chin against
the chest. Remain in the Asana for 5 seconds and slowly bring the legs to the ground. Gradually you
can increase the period to 20 minutes. This Asana gives wonderful benefits. It keeps the spine
elastic and helps you to maintain Brahmacharya. Elasticity of spine means everlasting youth. After
performing this Asana, do Matsyasana. You can derive the maximum benefit of Sarvangasana.
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YOGIC EXERCISES
7. Halasana
Spread a blanket on the ground and lie flat on your back. Keep the hands at the sides on the
ground with the palm facing the ground. Join both your legs. Lift the legs slowly up as in
Sarvangasana. Do not bend the legs. Do not raise the hands. Then slowly lower the legs until the
toes touch the ground above the head. Keep the knees close. Remain in the Asana for 5 seconds and
increase the period to 5 minutes by gradual practice. Then raise the legs slowly and come back to
the original position.
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EASY STEPS TO YOGA
8. Matsyasana
Sit on the blanket and form the foot-lock as in Padmasana. Then lie flat on the back. Stretch
the head back so that the top of your head rests on the ground firmly on one side and the buttocks on
the other, thus making a bridge or an arch of the trunk. Place the hands on the thighs or catch hold of
the toes. Remain in this Asana for 3 seconds or half the period that you devote to Sarvangasana.
This Asana must be done immediately after performing Sarvangasana. This Asana destroys many
diseases and removes constipation.
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YOGIC EXERCISES
9. Paschimottanasana
Sit on the ground and stretch the legs stiff like a stick. Catch the toes with the thumb, index
and middle fingers. While catching, you will have to bend the trunk forwards. Exhale. Slowly bend
without jerks till your forehead touches your knees. You can keep the face between the knees also.
You can bend the hands and rest the elbows on the ground. Retain the pose for 5 seconds and
gradually increase to 5 minutes. This is an excellent Asana. This Asana relieves constipation,
removes sluggishness of liver, dyspepsia and gastritis. Muscles and organs of the abdominal viscera
are toned up completely.
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APPENDIX
1. The Universal Prayer
O Adorable Lord of Mercy and Love!
Salutations and prostrations unto Thee.
Thou art Satchidananda.
Thou art Existence-Consciousness-Bliss Absolute.
Thou art Omnipresent, Omnipotent and Omniscient.
Thou art the Indweller of all beings.
Grant us an understanding heart,
Equal vision, balanced mind,
Faith, devotion and wisdom.
Grant us inner spiritual strength
To resist temptations and to control the mind.
Free us from egoism, lust, greed, hatred, anger and jealousy.
Fill our hearts with divine virtues.
Let us behold Thee in all these names and forms.
Let us serve Thee in all these names and forms.
Let us ever remember Thee.
Let us ever sing Thy glories.
Let Thy Name be ever on our lips.
Let us abide in Thee for ever and ever.
2. Serve, Love, Give
Become a Karma Yogi and work for the well-being of the world. You must do universal
service in order to attain the state of being one with the universal consciousness.
It is only through selfless activities, unattached work and loving service that one can acquire
the precious gem of purity, patience and humility.
Wherever there is distress share what you have and alleviate human suffering wherever it is
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