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ABOUT THIS BOOKTub Third Edjtiov of thu book hii been

“selected by a committee of experts as theworld's most authentic sources of knowledge,’*and so preserved for 6000 years hence m theCrypt of Cn dization in America to be read in8113 AD

“A scry useful work deserting a pitee ine\ eryman’s library

—Renew ofPhilosophy and Religion4 It is extremely satisfactory as a scient fie

course of daily Yoga exercises *

—Literary Renew“Here we meet Shri \ogendra not as a

research scholar but as a practical teacher ofYoga *' —Oriental Book Renew"Thu treatise deserve* to be in the hands

of all who value health of body and mind ”

—Bombay Chro tideTo those who are fed up with books on

physical culture, muscle cult and body budding

exercise, thu book supplies an ideal coursebased on the rhythm of breath "

YOGA} STUDIES

I Yoga Ho'v to Bftn

a Yoga Asana mpljed3 }pga Adame/d P/atie/i

YOGAASANAS SIMPLIFIED

yogaasanas simplified

BY

SHRI \OGC\DRATHE FOUNDER PRESIDENT OK THE YOG \ INSTITUTES IN

INDIA AND AMERICA, EDITOR OT THE SCIENTIFICYOGA SERIES, YOGA STUDIES AND ILLUSTRATED

JOURNAL YOGA ETC , ETC

THE YOGA INSTITUTESANTA CRUZ BOMBA}, 23

1936

WORLD COPYRIGHT I IMS IIY THL AUTHORtat! tSm Ma> IJlA StunJ LdtUea March 1 IT* TJjiJ tj,f* March 1856Xnutt t*J L'nljr/tJ >«rf* £fi— March I0«" fill Pod I Wtin Much 18SS

ALL RIGHTS RESERVEDThe content? and technique in tint book are copyright and mint not be reprodo*

ced or tramtried in fuB o» inpart without the poor pentnuion of the author

Pruned at The Examiner Pmi by J S Pereira and pub! ibed by Sml Srtaden

for The Yort Innrftne

PREFACE\ oc. v is the most ancient cultural heritage of

India Whit is vital in Yoga is not the theory—including its many r-unifications which multipliedwith ages—but its secret technique for practicewhich passed from the teacher to the disciples Thecredit for pioneering the scientific study of thisyoga technique however goes to India s oldesttechnical institute on this subject, The YogaInstitute of Santa Cruz, Bombay

This Institute lias been working in a rather silentway since its foundation in 1918 for the practicalrevival of the science of Yoga Here, during thepast nearly forty years, 2,000 students have beentrained in the technique of Yoga and over 5 000patients have been successfully treated Three Documentary films have been produced on Yoga underthe technical guidance of this Institute—the last bythe Government of India Over a million copies ofits publications and other literature are m circulation throughout the world besides their translationsin other languages It has cultural contacts withpractically all the countries of the world

The poser—how to study Yoga in the absence ofa practical teacher—has been successfully clinchedby the Institute through its authorized publicationsriiese volumes of the 2oga Studies are, m fact,concise popular manuals on the selected aspectsof yoga culture and science for progressive studyespecially adapted to the modem understanding

PREf\Cr

and psvchophjsiological need of both the Easternand Western readers of other sex, of age, of race,and of religion

These studies arc intrinsically different from thebulk of literature passing under the name of logawritten b) those who lack authont), traditionalpracucal training, both objective and subjective,experience of a scientific nature, the close acquamtancc of academic fundamentals, and the inheritanceof the secret technique directly from a genuineteacher Obvaouslj therefore they have faded toinspire confidence except among the unwaryThese studies however arc stnctlj based upon thesynthetic, vital, operative and research conclusionson the ancient 5 oga texts and tradiUons besidesbeing presented in the light ofmodem sciences andare thus meant to serve as the reliable practicalguides to the earnest students of \ oga All imporant academic and scientific statements are essentiallyfounded upon the data available in the standardtexts of this Institute—the Scientific 3 oga Senes Thatthey lend to further researches is self evident.

And lastly,it is for the first time that the highly

priced standard editions of the publicaUons of tins

InsUtute are being published for the benefit of the

masses as pocket editions at prices within the reach

of all This volume is the revised and enlarged

ediuon of the original title 2 oga Physical Education

(for men)THE PUB1JS7IERS

S

TABLE OF CONTENTS

ItowList of lu lstations

Chapter I A Bkjce ruurtctivc of \oqa

Ancient Oikant Hcntsge

W hat Yoga » NotWhat 'i i si Really Is

(

r\BLC O! CONTENT*

Ris ht Health Perspective* 3.,

Yoga Health Ideals 3J

(a) Broad Principles of Good Health JO

(t) Physical Immumt) resulting m Sound Health amiLongevity 4

(() Asset to Mental Punt) Ja

(d) Aid to Moral Ltfe 46

(e) Link up mth Psychic Education 47

Development oT Postural Training 49

Scope ofYoga Physical Culture 31

Scientific Fundamentals a3

Chapter III Rationale or Yoga Exercises

Need for Pliysical Education G(

(a) Cellular Health 63

(b) Health nr Strength 60

(e) Neuromuscular Education CS

(d) Physiology ofExercise 6*7

(e) Physical and Mental Health "0

(/) Moral Health 71

(s) Preventive and Therapeutic Aynt 71

Essentials ofan Ideal System 73

Systems of Physical Training Examined 7u

(a) \ igorous Gymnasucs 70

(4) Athletics, Games and Acrobaium 'S

10

TULI* Ol CONTEMN

I ACE

(a Spurts . 7J

(J) Mass Drills so

(«) Otalcnm SI

(/) Home Exercises 81

Characteristics of \ oga Exercises 83

(a) Corrective Value 84

(b) Minimum Ffl« rt for Maximum Result 88

(e) Maintenance of Favourable Vital Index 87

(rf) \ogendra Rhjthm 8S

(e) Influence on \anous Systems of the Body 81

(/) Non MoJent and Non fatiguing Quality JJ

Chapter IN Preliminaries to Asa.sa Pravayaua

Consideration ofAge 106

Pnncy and Quietude 110

Emotional Shut-off 111

Concentrat on on Movements 113

Suitable Time llj

Amount of Exercise Ho

Relaxation US

Balanced D clary 110

Essential Suggestions 122

Chapter \ Dtiu \oga Exercises

Tile Perfect Course 124

SuVbasana 127

11

TABLE OF CONTENTS

TSlasana and Its Four Vanalions 1.9

Konauna and Its Three Variations 133

A Variation of Utkatasana 135

Antero-Postenor Cakr&sana 137

Simple Bhadissana 133

Yogamudra and Its Two \ analions 1 11

raicimolUnSsana and Its Vanation 113

Dhanurvaluasana I4G

Ardha Matsyendrlsana 149

Twofold Pas anamuktasana lol

SarvirtgSsana la3

Savisana lo j

Chapter VI Physical EotCAiio-* rwt the IVrVRE

Need ofB omental Coordination 161

Medical and Preventive Gymnastics It 1

Choice before Tb) steal Educationalists 1G2

Guidetabic If I

Index 107

12

LIST OF ILLUSTRATIONS

FJQITUS * PACTNC PACE

Sukhdsana or the Easy-past btst Suited to breathingexercises and concentration . . Frontispiece

1. Titfactert,fundamentals, and persftcu.ts of Hnflayoga . 3C

2. The significance ojdynamic variants ofstaticyoga postures . S3

3.

4.

5.

0.

7.

10.

11 .

12.

13.

1*.

ID.

Characteristic dfitrtncxs between 1 oga andSon-yoga physicaleducation

The correct standingpositionfor generalphysical exercise

The right arm-raise m one-arm stretching, noddle stage

The right armfully stretched ox talasana, final Urge

Both erms-raist in tdlasana, full stretching upward, ontiptoe

The signal movements in a dynamic variant of talosana

The sliding of the arms like piston mo-emcnts in korasana,vertical position

The windmill action w koqasena,facing sideuve downward

The squatting exercise, a dynamic variant ofulkatasana ,

The full hady-bend backward, with fingers interlaced, armsto ears, in anterior cakrasano

85

130

130

131

131

134

134

135

135

138

The siemg foraend, in the dynamic entero-fostmorcakrasano. * \ . 133

TShadr&sanafor stretching of the superficial end deep miaeles

U'n OF l! t US1 RA I rovs

»rcnir Mercc pace

1C. 1 cgarrt did.fnal i'/tfr, side tie t , l ( r ipint in a sem-erreufnrarch .. . . . . , . 143

1 7. The utter* fastener s'rrcling

^5 ^rrrr»r 57^ sthttcU i

'Ttf'i II

3TTtmn F«R*ifllspH4i*H I

?n^W^Tf?^Stf^TH>.T’P7 II

Sum (lissom) body, joyous face, sonorous voice,sparkling eyes, positive good health, virility, exu-berance of vitality and radiance, and puritj of thenervous system are (a few ofj the (physical) characteri-

stics (endowed by the practice^ of Hathayoga

—Ha fAqyo»apni£fi/>dn, with Jjfotni i. III, 78

CHAPTER I

A BRIEF PERSPECTIVE OF YOGA

Ancient Cultural HeritagC'—What Yoga is Not—WhatYoga Really is— Tradition of Yoga Education •—Ancientand Modem Method of Instruction.

I

ANCIENT CULTURAL HERITAGE

Yoga occupied in the cultural history of Indiafrom time immemorial an unparalleled and distinctrecognizance as the one and only practical systemof physical, mental, moral and spiritual culture.Through its elaborate system of practical trainingor kriyd yoga, it sublimates man to divinity by ascientific scheme of education which affects notonly the conscious but also the subconscious planes.

Its elaborate technique of physical education,

hygiene and autotherapy endows exhuberanthealth contributive to longevity ; its intricate

psychosomatic and mental practices habituateone to moral and mental discipline ; and itssublimal psychic education and processes finallyculminate into positive and lasting happiness andpeace.'

'"In ancient India, therefore, every known schoolof thought, every creed of symbolism and diverse

l Cf. Scvnc* ef toga,' by Sbri Yogendra, 1930 Edn. pp,

A BRtcr rFRSTTCTIVE OF VOGA

traditions of religion in spite of their obviouscontradictions accepted Yoga as an absolute shrqttd non of the ultimate * achievement in life

—

metaphysically, and of the religious endeavours

—

theologically.,Even to positive sciences such as

anatomy, physiology, biology, therapeutics, psycho-

logy, mental hygiene, psychotherapy, psycho-

analysis and others and to cultural arts* suchas music, dancing, painting,’

1

sculpture, andeven literature. Yoga had been and is a constantsource of inspiration. It has therefore been heldthat the highest 5? achievable only through Yoga.

Theoretical Yoga was sprinkled in 'and through-out most of the ancient texts belonging "to thevarious metaphysical schools and the theologicaltraditions representing the pre-Aryan and Aryanculture, but the inestimable technique of practicaltraining both for the body and 1 mind alwaysremained a secret. The >oga technique thusflourished under its own intrinsic vitality, zealouslyguarded by the venerable yogins who handedover this sacred treasure-chest of knowledge to

the most deserving disciples only. This process ofimparting knowledge on yoga technique—thescience and art of living—has been in vogue forthousands oF years. "While such traditions of yogaeducation served the purpose of cultural purity,because of its implied secrecy it also gave rise toa species of mysticism and inertia which graduallyresulted in confusion with regard to its rightful

2 Cf ThtbbalitfIndian Art, by E.B Havell, p.32.

18

WHAT YOGA IS NOT

place m. the process of civilization and for theprogress of societ> */

WHAT VOGA IS NOTIn consequence, various shades of misundersta-

nding seem to have prevailed and still continueto preiail regarding Yoga—its place m the lifeof man, his evolution and his achievements

—

not only m foreign lands but most unfortunatelyeven m India, the place of its birth The ignorantand the misinformed have come to believe thatit is some form of white or black magic, obscuresorcery, pseudo supernatural trickery, physical

and mental mortification or orgies of secretritualism through which, in some unaccountablemanner, miraculous feats are performed Thesemisconceptions thus have frightened many , andthey arc still frightening not a few The super-stitious have come to regard it with awe andreverence, almost with fear

Added to this, much harm has also been doneby the circulation of such tendentious and ill-founded opinions as suggest that the practice of

Yoga is extremely dangerous, that the same isintended for only a few who have renouncedthe world, that the technique usually employedconsists of injurious and irrational acrobatism ofbody and mind, and that it is unsmted to all othersexcept the Hindu mind The laymen both inIndia and elsewhere therefore remained indifferent

3 Cf Abmtl 3o»o Prospectus of The Yoga Inst tute p 3

19

A BRIEF PERSPECTIVE OF YOCA

to all its virtues and some actually abhor itas something anti-social.

4

In fact, such popu-lar illusions are the outcome of ignorance andthere is really nothing in Yoga to associate suchbeliefs .6

WHAT YOGA REALLY ISYoga, interpreted in rational synthesis, represents

the way of life which endows perfect health—physical, mental, moral and spiritual—so thatwhat is ignoble in man is sublimated to what ismost noble in him.® To achieve this great artand science of life, a comprehensive practicals>stem of self-culture has been formulated whichthrough interchangeable harmonious developmentofone’s body, mind and psychic potencies ultimatelyleads to physical well-being, mental harmony,moral elevation and habituation to spiritualconsciousness.

(a) Tama and Niyama : As a first principle, itadvocates and insists on the daily practice of acode of universal ethics emphasizing its need as adisciplinary training till the whole process of moralelevation becomes a part of his life and bring.The many scientific reasons advanced by Yogafor such a moral conduct are not merely logical

and convincing but they actually demonstratein the light of modem sciences the physical, mental

4 Cf. Hindu Ethics, by J. Mdcaoe, pp. £31 IT.

6 Cf. r»ta, Viol. I, p. 4 j Vol. It, pp. lOlf.

WHAT YOGA REALLY IS

and psychic advantages of a wholly moral hfeIt however believes in a graded course oftraining*—from anuvrata to mahavrata, thus recognizingfully the weakness of flesh—by permeating affectson both the conscious and the subconscious planesthrough a senes of lessons in negative and positivevirtues, technically known as restraints (jama)and observances (niyama) *

(5) Asana Good health, according to Yoga,is not only an important requisite for furthertraining but the same is purposely looked upon asa sacred duty Yoga therefore insists also on.the pnmary need of day-to day good health(angyam ca dine dine) both sedative and positiveThis has to be achieved through its own systemof physical education which tnler alia promotesmoral and mental discipline and psychic abso-luteness The physiological aspect of Yoga (gkafasyayaga) first helps one to get healthy—if he is not

—

through the aid of yoga therapeutics and thenkeeps him healthy through an elaborate systemof physical culture including hygiene, dietetics,

and processes of autoimmumration

The methodical study of scientific Yoga thusrightly begins with postural training and rhythmicbreathing associated with preventive measures

and autotherapy, process of nerve purification(mdiiuddhi), and body-control for the purpose

of longevity It also includes the technique of

reju\ enation through hormonal and humoralstimulation, eliminative and nutritive hyperenergia

21


followed by complete rest to all the vital organsin a state of quasi-hibernation

(khecan). Thisaspect -of Yoga is technically known as asanaelaborated into a very comprehensive scheme ofphysical culture.

(c) Prdndydma

;

Yoga has demonstrated thatits system of physical culture in conjunction withrespiratory and nervous control enables anindividual to regulate his biologic living by '

conservation and control of bionergy (prana) ;and the physical miracles exhibited oftentimes bymisguided demonstrators and cheap vendors ofYoga at this stage of development arc merelythe results which follow by accident or design thefew attainments in the practice of prdndjdma orthe regulation of bionergy. The stoppage of pulseand heart, indifference to heat and cold, the actof burying alive underground, immunity to effectsof chemicals, of thirst, of hunger and of naturalelements are a few of the powers that accrue themastery over pranayama. The genuine studentof Yoga, however, looks upon these achievementsas mere obstacles which have to be scrupulouslyavoided .7

(d) Praljdhdra : With the physiological activitieswell harmonized and under control, the nextthing to follow is to fill the gap between the bodyand mind through psychosomatic training with aview to controlling the external and internal senses

7 Cf. Tottudro, HI, 10 ff. to be re*d with III, 30.

22

WHAT YOGA REALLY IS

uch affect the equanimity and peace of mindus is to be achieved through a series of gridedtysiopsychic efforts of withdrawing the mind>m the sense objects They consist ol relaxation,ntrahzation, visualization, dissociation, introver

m and a variety of similai processes speciallysigned to aid the individual in freeing himself

>m sensual, emotional, environmental anditential distractions

At this stage, through autosuggestions, contentations on the negative and positive virtuestd the opposites (diandia), the metaphysical

flections and similar technique of advanced>ga, the would be yogin cultivates an universalitlook m his practical way of life—rjsrng abovel (Conditioned reflexes, inhibitions and envirimental influences common to human naturehe catholic spirit thus infused m him readjustss mental life and bestows upon him the gift of:althy mindedness The composite endeavourtermed pratyahara or the process of abstracuoninch is an intermediary stage bridging the.cuum between the outer (bakiranga) and innerntarariga) Yoga ®

(e) Dharana and Dhyma Progressively theinty of the human nature and therefore of theind has to be achieved through the good health

the bod) and the control of the senses for man isore than his body and senses In yoga, the

-id

S Cf Yegatulra III 7f


control of the mind is followed up through thecontrol of the senses. The course includes methodsof pure and applied psychology, psychoanalysis,parapsychology, mental hygiene and therapeutics,and psychic unfoldment with a view to ultimatelyexploiting all conscious and subconscious pote-ntialities so as to reach the highest. The preliminarystage begins with concentration (dharayz) aided

by a variety of psychosomatic measures which byhabituation leads to the continued flow of medita-

tion (dhjatta). The inordinate technique—subtleas such a training is—covers a very vast field ofmental culture projecting into the higher levels

of consciousness. Psychic experience has’

'de-

monstrated that a variety of manifestations such as

telepathy, television, and similar supranormalphenomena make their appearance during thesestages but, in Yoga, they have to be scrupulously

avoided if the goal of consciousness absolute

(kaivalja) is to be reached.®

(/) Samadhi: Trance-consciousness wherein the

yogin remains unmoved by physical and mentalafflictions of whatsoever nature is the final stage

of Yoga known as samddhi. This consummationof Yoga has been described variously as a state ofuninterrupted joy, peace eternal, consciousness

absolute and concrete self-realization. Intuitionand other transcendent powers of the mind andeven of the body—the animated suspension oflife and freeing oneself from the laws of natural

9 Cf. Ibid, III, 35, 36.

24

WHAT YOGA REALLY IS

causation, etc.—-follow as a result of the awakeningof the human energy potential (kundalim).

The early preliminaries of this supreme stageof samadhi contribute to what is immortal in art,literature, science and every department ofknowledge and action. Although the unwaryrefer to this psychic state as mysticism, especially

with Yoga, it is not at all the result of unbalanced

emotionalism or accident but the positive endow-ment ofa scientific training and therefore immutable.Then after all the mental modifications havebeen restrained and the accumulated potency-desire complexes {samskdreadsana) remain anni-hilated, and even omniscience and omnipotencehave ceased to be prized, does the yogin attainthe final state of pure intelligence—the originalstate of norm—wherein once established—thereremains nothing further to be known or achieved .10

It is thus clear that Yoga really is a completepractical system of self-culture which aims atinterrelated harmonious development of one’s body,mind and dormant psychic potencies. In fact,there is nothing dubious or mystic about it. Onthe contrary, it is a positive science of man whosepractices arc founded on the unchangeable Laws ofNature and are, therefore, open to laboratory andclinical tests of which the modem sciences may

10 Ttm exposition u a summary of a lecture by the Founderbased on the eightfold path accepted as a rational synthesis by

all schools of Yoga outlined in the Tog&suha and elaborated by

the Jater authorities Cf Somiag ChronuLr, April 18, 1937.

25

A BRIEF PFRiPECIIVL OF YOGA

be capable. In short, Yoga is a science, philosophyand v\a> of life in one which neither admits of norencourages dogmas because it is intensely rational.

Above all, it is the only practical, scientificand catholic culture that is not 'limited to anysex, race, nationality, religion or creed. Onemay continue to be a Hindu, a Christian, aMohatnedan, a Russian or an American, a Socialistor a Facist, a Theosophist or a Freemason or

whatever one happens to be or styles himself and

he can still follow Yoga and receive the fullestbenefit. It does not require one to disown his

beliefs, creed, religion or heritage.

Further, the yoga technique is applicable to

all grades of aspirants so that die sick and the

healthy, the good and the bad, the intelligent andthe ignorant, the believer and the non-believercan profit equally by its practice. Any person,irrespective of what his or her stage in life is, canbegin the study whenever desired according to

what appeals 'most, for the science of Yoga isuniversal in its application and hence all-embracing.

TRADITION Or YOGA EDUCATION1

In India, the ancient civilization had its birth,blossoming, and preservation in the forests. Thishistorical fact has been aptly illustrated in theverses of the Yajurveda11 which refer to the ancient

II Upahean gmnam tangame ca natinam dhije tipra ttjapaia. CfVojasanejt Yejunxia, XXVI, 15

26

TRADITION OFYOGA EDUCATION

seers engaged in the acquisition of knowledge in theheart or forests, on the hill tops, in the caves, aroundthe river banks, dwellingin their humble hermitagessurrounded by the vast beauty of Nature

(a) Forests—Cradle of Cuthzation Thus saysBuddha, the great yogtn, to his disciples “Hiveyou ne\er heard it said by wanderers who werevenerable, aged, your teachers and the teachersof your teachers about the ancient Arahants;Buddhas and so forth who sought the remote andlonely recesses of the forest, where noise, wheresound there hardly is, where the breezes from thepastures blow, yet which were safely hidden fromthe eyes of men, meet for self communion, evenas I (Buddha) do now *”15

In the words of poet Tagoic, ‘Tlius in Indiait was in the forests that our civilization had itsbirth It was surrounded by the \ ast life of Nature,was fed and clothed by her, and had the closestand most constant intercourse with her varyingaspects ”15

(A) Airamas as UmversUtes In the past, thosewho wanted to reabze or had already reabzedthe aim and end of life usually retired into solitudeThere, near their solitary abodes, c\en m theremotest forest gathered the seekers of knowledgeThe disciples included the rich and the poor,the king and the beggar, the old and the young,

12 cf D>sh» in. 6*

13 Cf SaJhmS by Rabindranath Tagore, p 4

27

A BRIEF PERSPECTIVE OF lOGA

both men and women from all levels of societywho had left their distant homes, their mundanepossessions, and all their earthly attachmentsin search of Truth The modest huts, the solitaryforest homes and caves carved in rocks—ofteninaccessible as a challenge to the devout—wheiemthe masters dwelt served as the medium ofknowledge, more so of Yoga, that quenched thethirst of many a student , and thus the traditionalheritage of Indian culture was handed down fromgenerations to generations These unadornedhermitages—except for the vast beauty of Naturearound-—referred to as airamas had no pompsuch as the modern universities display Theteachers taught not because they were paid butbecause they considered it their duty to imparttheir knowledge to the deserving

, and the studentswere accepted not because they subscribed theirfees in kind but because they were found fit for

such studies Alike the teachers even the studentswere an example in themselves for they lived thevery life they preached and pursued, and theconglomeration of students gathered there not foracquiring knowledge that was to bring their dailybread but to know the Reahty and to bvc thatReality From all available cultural records, it isevident that in ancient India, both the masters andthe disciples valued not the quantity but the qualityof knowledge 14 J

14 Can we afford to forget that knowledge a infinite and ourignorance abysmal ? It matter! little what the quantity of one j

knowledge is the main thing is the knowledge itself for a fleece

28

TRADITION OFYOGA EDUCATION

Indian culture was and, to some extent, stillis essentially esoteric available only to the earnest

students(mumu.ksu) and imparted solely through

the medium of personal contact with the teachers{guTvpaumpam) 16 The little that is known throughits exoteric metaphysical systems-—especially mtile case ofYoga—does not represent even a fractionof allness that hds to be intrinsically lived Thetexts of various systems of philosophy serve merely

as mdices and, therefore, are void of essentialdetails of technique meant for the practicalstudents For this reason, the real centres oflearning were the hermitages where the teacherswell-versed in practical details lived the very

knowledge they preached and guided the studentsm their respective training courses

(c) Yoga Monasteries Especially insofar as theyoga training is concerned, the available textsprove to be of very little value because most of thepractices remain a secret knowledge with theteachers and these have therefore been confinedgenerally amongst the circle of yogms who wouldcommunicate the actual technique only to themost deserving pupils The genuine yogms livingm the solitude of mountains were hardly accessible ,and there are today only a very few who wouldbe eager to learn Yoga under conditions which may

u just as full of mystery and wonderment as an elephant Hequestion is Have you thi knowledge? Cf Lift Problems 3rdEdn by Shn Yogendra, pp 20f

IS Cf Toga Vol V,iu pp 9, IOf iv pp 1, Sf

29


be imposed upon them. Even in ancient India,the yoga monasteries were few and far apart,and the training in the technique of Yoga, for allpractical purposes, became extremely difficult.

Sporadic efforts to save Yoga from such anenigmatic existence by investigations into thesubtleties of its metaphysics and theories have wona measure of success in keeping alive certainscholastic interest in the subject, but the vital

technique for practice remained and still remainsobscure and elusive as ever. The present mo-nasteries have lost their antiquated dignityand vigour

and what is taught there is of doubtful origin andvalue. The recent spurt of the so-calledjogdSramasand centres of health and physical training pa-tronized by the unwary has caused a further slump

in the true perspective—from the sublime to theridiculous.

ANCIENT AND MODERN METHOD OF INSTRUCTION

Furthermore, the contrast between hermitages

and modem universities as centres of learningis also very vital for the latter fail to supply the

necessary’ environments contribute e to the wayof life in conformity with the teachings, under

constant supervision and contact of the teacher.As a result, there Is much barren superfluity ofacademic and mechanized knowledge whichsticks to the students as an objective additive ofdecoration without any harmony being establishedbetween the basic understanding of life and

30

ANCIENT AND MODERN METHOD OF INSTRUCTION

habituation to such a living Tins duplicity in

the acquisition ofknowledge and its actual practicem day-to day life is responsible for much that ishypocritical, unpleasant and suicidal

‘-^The institution of yoga education m ancientIndia had a different value, was applied differently,and had therefore a different method of impartingit The significance of masters and their abodesof learning could be appreciated only by thosewho realize the difference between theory andpractice, between ornamental and appliedknowledge, and between mechanized education andthe integrated way oflife To all forms oflearningwhich belong to the former category and whatis generally available at the modern universitylevel. Yoga supplements the latter The hermitagesrepresent the integral quality which mouldspersonality, while the universities impart quantitatiVc training to the masses What is neededin the changed context of the world at presentis the harmonious synthesis of what is best m eacli

Convinced that given the necessary rational,utilitarian and scientific interpretation Yoga someday will emerge as the scientific world cultureteaching healthier and saner methods of livingthan what material civilization Ins so far done,the scientific Yoga movement under the auspicesof The Yoga Institute was first launched by theau tlior four generations ago It was evidentthen that the orthodox tradition of impartingyoga education at the hermitages by requiring

3!


howt0

!eavc ^cir homes—no matter

modemCn

°L—,vould fail to inspire the

dire *fan the contrar>, the strict adber

as nner«5 °ga rc

^uisifes might even be regarded

eulf harlT*1X1:110 e\en repulsive The

erne- th° bndgcd somehow without saenfi2*2* ***** essentia1 merits of the

of Yntn'®entaj, mond and spmtual perspeccvcs

of Izfrfsk*m P!Sf10n °f tccImique, and its wa>

convirt“’ded as not to jar one’s inhibitedconvictions or to upset his environments.

tl

,

mc m 1110 history of Yoga, withh« m„T

Wc &** * view, the author beganreonmt *

"'Dr*: popularization and scientific

Anothr^IOn equation of >oga technique.Anothm- noteworthy contribution Ldc during

ludicrCXpenmcr,t was the remoral of pro*

2s3=wsfrom , n

cntion to academic authentication

and Dmrrf11

^*?*** *>CS1^CS scientific corroboration

oaved tECaI d

5monstrations. This has certainl)

borne thf^"a^ fOT health} popularity by bringing

Y«a ^ °f th' pracucJ value ofr0ga to every householder 18

*W tie command prosit*-i.u- rw ° VoU ! n 11 “*

32

CHAPTER II

PHYSICAL EDUCATION IN YOGA

I Vhat is Physical Education—Objectives of PhysicalEducation—Right Health Perspectives—Toga HealthIdeals—Evolutioh of Postural Training—Scope of TogaPhysical Culture—Scientific Fundamentals,

WHAT IS PHYSICAL EDUCATION

Pm sica i- education may be regarded as afundamental biologic urge for superiority and assuch was the oldest mode of education, a form oftraining, even among the primitives The firstman who hurled a stone or climbed a tree to securehis prey initiated the archaic pattern of whathas now come to be regarded as physical educationBecause suchlike education was obviously earnedout by and affected the physical, it was misconceivedas having no relationship whatsoever with Otheraspects of life—the mental, moral and spintualThe physical fitness acquired, however, throughthis fallacious pattern of education is, in fact,the only hypothetical feature of primitive lifewhich is thought to be superior to that of modernman But in the context of the wholeness of theindividual rightly insisted and recognized by Yoga,any education of the physical is, to all intents and

33


purposes, the education ofpersonality (citta) throughthe physical ,T

OBJECTIVES OF PHYSICAL EDUCATIONIn the primitive society, the factors of physical

education were undoubtedly limited to the acqui-sition of physical fitness, strength, vigour, agility,skill, endurance and such other particularities, assubserved one's biologic instincts For example, mmatter of self preservation, the savage was violentlyinterested m a strong body to aid his daily search offood, to protect him against the vagaries of Natureand the wild life around him, and to defeat hisadversaries

Progressively, tins primal objective acquired

an added significance among the ancient nationsof the East and the West who applied the variousfactors of physical education to military, social,

esthetic, recreative and similar purposes Withthe advance of civilization, organized physical

education became a need and m the wake of social,political, medical and other changes it gave rise

to the conscious and purposive system of physical

education which it is today But the first to corre

late physical education with health, hygiene,

therapy, ethics, meditation and higher purposesof life so as to associate such training with medical,

social, mental, moral and psychic education werethe ancient yogms of India 18 That this conscious,

17 Cf Tegantra, 1 2 to be read with sutrai II 29f

13 Cf Toga StudUi

34

RIGHT HEALTH PERSPECTIVES

purposive, and organized system of physical educa-tion and its noble objectives permeated throughthe Chinese mainland as early as b c 2600 underthe name of Cong Fu u a matter of culturalhistory 19

RIGHT HEALTH PERSPECTIVES

Tint yoga physical education (asana andpmnSyama) cooperated fully with health educationin ancient India was not sufficiently recognizeddue to secrecy and its higher moral and spiritualobjectives In consequence, it would appear that,for those whose main interest in life is limited togood health, Yoga may have very little or noappeal Tins presumption, however, is not true

for the simple reason that the maintenance ofgood health (orogjw) according to Yoga, is the primalsacred duty of every man *° And what is ofspecial significance is that Yoga does not conceiveman as having only a physical body but, on thecontrary, it emphasizes die greater value of the

mind and soul which characterizes his personalityIt must therefore be constantly remembered thatwhenever Yoga refers to good health, it alwaysincludes besides the physical, the mental, moral

and psychic health as well Therefore, in dealingeven with the primary perspective of physicaleducation for good health, Yoga has consistently

19 Cf A BtvJ Hutory of Physical Education by E A Rice and

J L Hutchinson p 820 Cf Toga Personal Hygunt by Shn Yogendra pp 35f

35


regarded man as the synthetic whole and not asthe parts.

Based on this concept of the wholeness of man,

the principles involved in the yoga physical edu-

cation—a part of Hathayoga—become intricatelycorrelated to a number of objectives leading tothe ultimate as outlined in Fig. i. This yoga

outlook remains fully corroborated in all its aspects ;and the ancient philosophy and modern sciencehave been veering around the yoga fundamentals

by casual references and scientific corroborationsrespectively. This wisdom of the ancient yoginsthus has to some extent been evident to the oldphilosophers and progressive scientists both inthe East and the West. ,For example, Aristotleb.c. 350) observes that ”The results of a goodphysical education are not limited to the bodyalone, but they extend even to the soul itself.”*’Only Montaigne in the seventeenth centuryrecognized the full import of the fact of organismicunity ofman-—the sum and substan ce of Hathayoga—when he passed on his watchward to the advocatesof physical education that “It is not a soul, it isnot a body that we are training up ; it is a man,and we must not divide him.”1 * In recent times,referring to physical education. Goldthwait states,“It should always be remembered that the humanbody is made with a physical body, a mind, anda spirit ; and the three parts are so dependent,

21 Cf. Diolegmi, Fragments, 45

22 Cf. Thi Education ofOiddrm, bjr Michael Dc Montaigne.

36


each upon the other, that any influence on onemust affect the whole

Hathayoga or the physiological Yoga (ghafasyayoga) is, in its entirety and essence, the subhmalprocess ofphysical culture of which physical educa*Hon is one aspect The principles ofyoga physicaleducation are founded on two sound factors, viz ,asana or posture andpranayama or control ofbionergythrough the respiratory system Among its mamobjectives are (i) the removal of ill health(rogaakilsa), (11), the acquisition of positive andsedate good health (arogya), and (tit) autoimmunization (svatofakarakfamala) leading to (ir)biologic control (dehastddht) These results ofphysical education as taught by Yoga contributeto (i) eternal youth (nrayaurana), (it) longevity((cirayu), and (iti) higher nervous control (nadtfuddhf) The higher nervous control in turn affectsthe mind through mental hygiene (tittafuddhi)and therefore the moral behaviour (yogacara)These cummulauve subhmal endeavours by theirown virtue and momentum help to attain thevarious stages of meditation (samyama) whichfinall) culminate into trance-consciousness or

samadht—the penulumatc objecuvc of Yoga.1 *

This, then, arc the right physical education andhealth perspectives propounded by Yoga thousandsof years ago—in the context of the wholenessof man—and it is most gratifying that modem

23 Cf A MuaaJ e/Ptrsmtel Iljpcae byAmerican Author*, p. 3432< Cf Itpnt.'ra 1 3 to be read with IV, 31

3S

\OGA HEALTH IDEALS

science his in its own wij icccpted this scientific,wholesome and radical outlook towards goodhciltli and, therefore, towards physical education

which endows it In spite of this common objective,however, the means employed to achieve the endby Yoga and those employed by modern sciencedifTer in many details and arc, at times, quitecontradictory

Unfortunately, not until 1918 have yoga physical

education (asanapranajama) and physical cultuic(hafhajyoga) been thoroughly understood m theirright perspectives as outlined above for want ofauthoritative and scientific knowledge because,in fact, what little was known to the public oftheir secret physical practices passed more formere magic or mysticism than for science Today,in the light of the researches conducted at TheYoga Institute for the past forty years, it has becomepossible now and here (1) to discredit the manyvague misapprehensions about Yoga in generaland, further, (ti) to evaluate scientifically the

merits of yoga physical education m its relationto good health and other purposes To any rationalhealth seeker, therefore who values good health forits own sake—let alone the higher mental, moral,and psychic attainments—the yoga physicaleducation bears special significance

YOGA HEALTH IDEALS

According to the psychological conditioning

of an individual, good health may be regarded as

39


essential from more than one aspect. It is forthis reason that one who is not drawn to the extra*mundane aspects of Yoga may still feel equallyinterested in knowing how Yoga views good healthand why. As a matter of fact, the layman looksupon health from purely a practical point ofview-

—

that being just the way many have learnt to lookupon everything in life from stone to God—asan invaluable asset which enhances the chances ofhis physical fitness and therefore of his mundanehappiness and prosperity. The rationalist and theatheist strive for it because, in terms of physical

good, health symbolizes the sum total of all theirdaily endeavours and the only obvious meansto their worldly enjoyments. Medical men \aluehealth for health’s sake for human life is rare andgood health is still rarer. It will not be improperto go a step further and say that good health inits ideal sense, under modern conditions ofunnaturalliving, is the rarest.

(a) Broad Principles of Good Health: To beginwith, Yoga regards good health as the man’s naturalprivilege. Accordingly, if one lives rightly, it iseasier to be healthy than to be sick.*5 In theperpetual struggle for existence and the survivalof the fittest. Yoga recognized that it always paysto be healthy, for this not only ensures biologicpreservation but also prorides for self-assertion,

selfexpression and self-realization—-the very funda-mentals for which an individual reallylives.

25 Cf, Toga Personal Hygiene, by Shri Yogendra, pp. 41, 42ff

40

YOGA HEALTH IDEALS

Measured in terms of animal economy, theyogms soon found that the day-to-day good healthis relatively cheaper while sickness is expensive

As a consequence, Yoga looked upon ill healthas a vice because of the attendant suffering anddistractions, and upon good health as a virtue be-cause of its personal and social benefits Irrespe-ctive, therefore, of one’s station in life—whethera layman, a poet, a scientist, a philosopher or evena mystic—good health besides being wealth andblessing in itself, is a prerequisite for and an essentialfactor of success in the achievement of the various

objectives of life

That we of the modern world having a definitevalue for this physical body appreciate good healthis neither unnatural nor unusual

, but the fact that

the ancient seers whose considerauon to the earthlybody was secondary and whose sole objective m lifewas to divine the Things Beyond should haveequally emphasized the value of good health iscertainly remarkable Even this is not all, forwhat is relatively more important is the manyaspects from which good health has been viewedby Yoga as being incumbent and evolutive

The ancient yogins of India, the pioneers ofphy-sical education for health, have thus a message for

the modern health seekers which offers the rationaland definite purposes of good health and the mostdirect and effective means of acquiring it Withinthe limited space and purpose of this concise andpopular work, however, it is not possible to treat of

41

rimiCAL EDUCATION IN TiOGA

yoga physical culture in all its correlates, hence,what at best could be done is to merely drawattention to some of its outstanding objectives,general cultural affects, and scientific background

(5) Physical Immunity resulting in Sound Health andLongealy Man shares with the animal a physicalnature—lie has a body, the citadel of the mindand the temporary tenement of his soul Yogainsists that it is imperative in the interest ofhumanevolution—whether it be physical mental, moralor spiritual—that this link in the endless chainwhich connects the generations past with the

generauons yet to come shall be made as healthyand strong as the environments, heredity andauto-inherited potentials [samkararasana) wall

permit Indeed, so infinitely varied are the physical

capabilities that we inherit—for all of us inheritthe elements of both weakness and strength thatour ancestors have bequeathed us—that, unlessconscious and purposive physical education isapplied, the individual and therefore the race islikely to suffer from the consequences of gradualdeterioration Yoga emphasizes (i) that it is withinour power to conserve and increase the health ofour body and mind, and («") that it is also withinour power to dissipate whatever physical and mentalfortun^ we may have received

It should also be made clear for the knowledgeof those who know nothing or very little aboutYoga-—either as a culture or as a science—thatin striking contrast to all other systems ofphilosophy,

42

YOGA HEALTH IDEALS

both Indian and non-Indian, which discard physicalhealth as an essential to spiritual experience, thesystem of Yoga has from its very inception set adefinite value upon physical education.28 Accor-ding to Yajnavalkya, Svatmarama, and otherteachers of Yoga, no higher spiritual experiencesare possible without the aid of good health.Gorahja, the great practical yogin, states “Howcan one hope to achieve success in life—let asidethe ultimate objective of Yoga—when one doesnot know (the varied interrelations within) one'sown body?”*7 That this ancient yoga maximaccords well with the principles ofphysical education

and therefore with good health and longevityhas been proved by the casual references to thepast history and corroborative evidence of progre-ssive sciences in relation to physical and healtheducation in various countries.2*

Moreover, yoga eugenism holds that physicalinheritance could be considerably improved—nay, even be actually transformed—not only topersonal advantage but also to the benefit of poste-rity. The acquisition of good health, therefore,first for physical immunity against disease resulting

26 II is historically incorrect for Le Mautre lo indulge in anacrimonious statement that “The physical body was not onlyignored but even incredibly abused by the Hindus” and that “Indianbelief and custom was the antithesis of physical education ” CfPhysical Education, p 3.27 Cf. Corakfosamhiti I, 1428 Cf Physical Education and Healthful Ltvtng, by F J Massey,

pp 3fF.

43


m sound health and longevity, becomes the mostsacred duty of the yogin and also a daily hygienicnecessity for him because, m terms of Yoga, eventhe slightest indisposition of the Lody disqualifiesthe individual from further progress in his higher)oga endeavours 19 Regarded from this point ofview, the >oga assumption that, without the knowledge of the body and the health principles basedon a sound system of physical education, no oneis fitted cither for life’s responsibilities or—forthat matter—Yoga, is at once highly realistic andscientifically precise

What needs emphasis in regard to yoga physicaleducation is the fact that the objective of goodhealth in the yoga sense is not the bestial urgefor physical strength, bulging muscles and robustphysique since brute force leads to violence, nor

is it aggressive physical fitness as in the case of

military and athletic spheres where such urgecontinually seeks fulfilment in adventure andvictory What yoga physical education reallyaims at is physiologic soundness*—pure radiant

health conducive to immunity against disease andthe promotion oflongevity Such health, characteristically, is both sedative and positive

Why, in Yoga, the education and care of the bodymust primarily serve as a preventive against andimmunity from disease is because physicalindisposition and invalidism are regarded as a sin{dekapapd)—a social appreciation which is now so

&29 Cf Toga Personal Hygiene by Stun Yogendra pp 33£T

*

44

YOGA HEALTH IDEALS

very widely accepted by modern hygieists80.

—

which obstruct mental, moral and spiritual progressm the rhythm ofhuman evolution not only of one’sown self but also ofothers who form the society

(c) Asset to Mental Punty Yoga holds thatphysical cum health education should affect thewhole person and that the activities ofasarut andpranayama should be so conducted as to lead toselfcontrol, concentration and mental purityFive thousand years ago before others became awareof it, Yoga affirmed that on the quality or physicaleducation and health depends largely the power ofconcentration and the sanitation and punty ofthe mind Although Juvenal grappled with thepsychological concept of physical education byinspiring the adage “mens sana tn corpore sano"-—sound mind in sound body—it was really Yogathat first succeeded in devising a system of physicaleducation solely with a view to de\ eloping andmaintaining immaculate mental purity and controlThe noted mental hygienist La Rue rightly assertswhat the ancient yogms did five thousand yearsago that “Health is wealth , but the very exuberance

of bodily health may he a curse without propermental control All health that is not ultimately

mental health is not health at all ”S1

It is wrong to suppose that thinking and othermental processes ha\e nothing to do svith the bodyAs a matter of fact, mental processes take place

30 Cf A Manual of Personal Hjgsent by V. L, Pyle p uc31 Cf MmSalHjpms byD \\ La Rue p 15

45


first through motor activity and arc then commu-nicated to the brain Years of scientificexperiments at last convinced Sir James Cnchton-Brovvne of the truth so patent to the ancient yogros

when they introduced physical education inYoga and which still lies as the basis of modernphysical education It is that “the effects of

physical training are not confined to the motorcentres, but that they extend to die other portions

of the brain as well, even to those portions whicharc especially related to mental processes ” Itis for this reason that Rousseau found it difficultto precisely demarcate between education of the

mmd and body In Yoga, the activity and valueof physical education does not cease with the

body but extends to the mind 3* Aristotle wasright when he emphasized that “the educationof the body must precede that of the intellect.”

{d) Aid to Moral Lafe Add to this biologic-cum psychologic fact, the recent findings of GeorgesDemeny, the celebrated French authority onapplied psychology, that ‘Apart from its effectson the mental powers, physical training has alsoits value to moral discipline,” and one has yet butonly half understood the real scientific fundamentais, objectives and practical values of yogaphysical education It is no secret that, in somemeasure, through positive and sedate health ofthe body—continually kept free from all pathogenicconditions—higher Yoga seeks assistance for32 Cf Hathoycgopradipika HI, 76

46

YOGA HEALTH IDEALS

habituation to moral life It is now widely acceptedthat “physical education should take into accountthe facts about habit formation in its effects toproduce certain habitations ’ 83 In yoga physicaleducation the primal motne is the habituationto the yoga way of life called yogacara Beecher,the pioneer of calisthanics, holds that physicaleducation should be employed for moral educationsince each one of them was equal m importanceto the intellectual In the absence of pathologicmorbidity and the consequent abnormal physicalurge, the high level ofphysical well being graduallyleads to an appreciation of moral traits and alsoto actual moral behaviour This yoga truth stillawaits full recognition by the modern scientists

(r) Link up with Psychic Education From ancienttimes and in all lands asceticism has been thehighest ideal of spiritual life Religion interprets

it as a subjugation of the flesh dipped in passionsand worldly desires with a view to freeing thesoul so that it may rise unhampered to great spiritualheights In such context, when uncleanhness wasnext to Godliness, the followers of this path were

often found infested with undent bacih andsuffered from many diseases But ^oga which isequall> interested in spiritual exolution not merel)

disclaimed uncleanhness but made cleanliness(sauca) an obligatory requisite {aitga) e\cn before

ph) steal education is allowed to be practised *'

33 Cf T!uPrutn{


culture. That this is no exaggeration is becomingmore and more evident each day since even themodern scientists have, oflate, bestirred themselvesto emphasizing the need and value of correctposture as an aid to physical as well as mentalwell-being.40

The history of posture, however, may be tracedeven to an earlier period than that of Patailjall—for after all, he merely systematized what actuallyexisted prior to him. It is, thus, evident that,

whenever mental harmony and effort is desired,the need of a steady, comfortable and balancedpose has been invariably felt. Consequently, thevalue of posture as«an external aid to the higherpurposes of life must have been keenly felt andrecognized by the ancient seers of India evenbefore the Vedic period (b.c. 5000). This isobvious from the various references occurring inthe Vedas, Brahmanas, Aranyakas and the earlierUpanisads. As a common inference, the practices,undoubtedly, must be recognized as being mucholder than their textual references.4 *

The ancient yogins having had the time andpatience necessary to investigate fully by personalexperiments thp varied influences of these postures

on individuals further scrutinized their relativemerits by analytical comparisons, and, thus,formulated, after years of research, a complete

SCOPE OF YOGA PHYSICAL CULTURE

ourse ofposture training best suited to the students

>f self-culture Such few early postures'—mostlymeditative poses—-m turn, passed through a senes3f modifications and additions before the wholesystem of yoga physical education was finallyperfected by the early students of scientific Yoga,the hathqyogvis 41

The evolutive scheme of asana syntheticallyincludes, besides the original prayer and meditativeposes, certain other postures as well which havebeen found to be definitely useful as cultural andtherapeutic measures To their static usefulness,the author has added considerably and successfully,a series of dynamic variations with a view toenlarging their scope of application and also tomeeting the varied requirements of all classes ofstudents Their influences on many vital physio-logic functions have been tested on thousandsof students and patients for nearly four decades

,

and the short scheme for their daily practice hereinpropounded is strictly based upon the selectiveaverage need of the individual more interestedin good health and longevity than in bulky musculardevelopment and display

SCOPE OF \OGA PHYSICAL CULTUREIt is, thus, evident that posture m the early

stages represented only a very limited aspect of theyoga physical culture As such, care of the bodythrough postural education—-of course, primarily

a cr Jhd51


The very acceptance of physical culture byYoga as an accessory to moral life, mental purityand psychic unfoldment reveals how sane andrational has been this outlook towards physicaleducation Rousseau’s theory that a debihatedbody enfeebles the soul is in conformity with theancient yoga teachings and fundamentals Masseyis really quoting Yoga when he states that “Thewhole man should have a whole educationDcificaUon of only the physical, or the moral,

or the spiritual leads to disaster”ss Yoga, however,

scientifically and progressively, proposes to leadfrom physical soundness to moral behaviour and

with the aid of both these to mental punty

(ctttaSuddhi) culminating in spiritual realization

Biologically, what is most significant is thefact that, after mental purity and control is gained

and the utmost moral and spiritual progress isin view, should it become necessary for any studentof Yoga to extend the period of this earthly life,he or she could do so through yoga physical culture

by defying and getting beyond old age—and,it is said, even death—and thereby gaining thenecessary time to complete one's course of psychic

evolution during one’s own lifetime 84

These, in fact, are the yoga health ideals mrelation to physical education which are, to amore or less extent, characteristically diverse in

35 Cf Phyncal Education and Healthful Lmng by F J Mjueyp 25

30 Cf Toga Personal Hygiene, by Shn Yogendra, pp COf

48

DEVELOPMENT Of POSTURAL TRAINING

their immediate and ultimate objectives from those

advanced by other systems and by many physicaleducationalists Having realized this vital diversity

m the right perspectives and methods of approachto good health, it should now be easy to appreciatethe very elaborate and perfect programme of

yoga hygieology—including physical educationtaught by Yoga

DEVELOPMENT OF POSTURAL TRAINING

The first indication of body culture in Yogais to be traced through the words asana (posture)and pmnayama (the regulation, conservation andcontrol of bioncrgy) *T In this work, since we dealdirectly with the former—m us dynamic aspect

—

we may discuss here briefly not only how posturetraining came to be regarded as a physical requisitefor Yoga but also how its later developments aidedthe most comprehensive evolution of hygieology.

—

physical training hygiene, social medicine andtherapeutics M

Asana has been defined by PataBjali (b c 200),the foremost exponent and compiler of the yogasystem, as that bodily pose which not onlyconforms to steadiness (stkira) but which is alsoequally pleasant and comfortable {sukkam) 99 Itis recognized by Yoga as the pnmal requisitewhether for physical, moral, mental or spiritual

37 Cf JhJ p 159 Garalqa quoted by JjotmS II, 7138 Cf Ibid p 43ff39 Cf rotvutra II 48


culture. That this is no exaggeration is becomingmore and more evident each day since even themodern scientists have, of late, bestirred themselvesto emphasizing the need and value of correctposture as an aid to physical as well as mentalwell-being.*0

The history of posture, however, may be tracedeven to an earlier period than that of PataXjali—for after all, he merely systematized svhat actuallyexisted prior to him. It is, thus, evident that,whenever mental harmony and effort is desired,the need of a steady, comfortable and balancedpose has been invariably felt. Consequently, thevalue of posture as -an external aid to the higher

purposes of life must have been keenly felt andrecognized by the ancient seers of India evenbefore the Vedic period (b.c. 5000). This isobvious from the various references occurring inthe Vedas, Brahmanas, Aranyakas and the earlierUpanisads. As a common inference, the practices,undoubtedly, must be recognized as being mucholder than their textual references.

41

The ancient yogins having had the time andpatience necessary to investigate fully by personal

experiments thp varied influences of these postures

on individuals further scrutinized their relativemerits by analytical comparisons, and, thus,formulated, after years of research, a complete

40 Cf. Phjnologual Psyehology, by C T Morgan, pp 316*329.41 Cf. Toga Studies.

50

SCOPE OF YOGA PHYSICAL CULTURE

course ofposture training best suited to the studentsof self-culture Such few early postures-—mostlymeditative poses—m turn, passed through a senesof modifications and additions before the wholesystem of yoga physical education was finallyperfected by the early students of scientific Yoga,the hafhajogms

PHYSICAL EDUCATION* IN YOGA

as an aid to meditation—had to be graduallyaugmented with a view to meeting individualrequirements ofall Accordingly, Hzthzyoga foundit necessary, in the interest ofevery class ofstudentsof Yoga, to evohe a complete scheme ofknowledge,care, training and control of the external as wellas the internal organs of the body, particularlyfor assuring permanent good health and, thus, forundisturbed meditation.**

Consequently, for every part of the body andfor every important phy siological organ within,

Yoga had to devise methods ofexercise, purificationand control which are to keep the body in uniformgood health both unthin and without The emphasis,therefore, that if carefully applied the yoga

physical culture is sure of contnbuong to lifelonggood health and longevity, is significant.**

The practices, thus, effecting all parts of thebody within and without—the teeth, the mouththe tongue, the sinuses, the nose, the throat, the

ea^s, the eyes, the J tings, the heart, the stomach,

the intestines, the sex organs, the endocrine glands,

the nervous system and such others—constitute,what may be rightly termed, the art and scienceof yoga health and hygiene Its physical cultureinter aha consuls of the eighty four asanas (postures)

with an equal number of possible dy namicvariations, the three bandhas (muscular controls),

43

SCIENTIFIC FUNDAMENTALS

the twelve madras (neuromuscular controls), theten maMmudrax (ideoncrvimuscular processes), thefafkarmas (six internal purificatory measures), the

eight distinct breathing exercises for the regulation,

conservation and control of bionergy (prapayama)and several other measures including personaland general hygiene, dietetics and preventiveand therapeutic measures


real health is the health of many anddelicate internal organs The advocates

* of yoga physical culture did wisely laythen, as do our modern scientists today,special emphasis on this vital issue oforganic health 4fl

u The chemistry of exercise requires thatthe composition of blood whose circulationis to be accelerated through physical move-ments should be of the highest punty ifthe body were to derive the maximumhygienic benefit Where this is not so,the inner organs are likely to suffer due

to the influx of toxins Again, the elimina-

tion of carbon dioxide and the interchangeof oxygen in the blood if not adjusted

favourably, through incorporation of

suitable respiratory balance, an exercisemay prove even unhygienic 41

Being conscious of this need for cellular

and blood purity, the yogms recommendthat cleanliness (fuddhi) should be both

within and without. The yoga baths,therefore, are not limited only to the surface

skin, e g , sun-baths, steam-baths, air-baths,shower-baths and what not, but they alsoinclude the oxygenation and irrigation of


the many vital organs within the bodyThere are, thus, special auto-processes inYoga for the nasal cleansing (ne/i), the stomachwashing (dhouli), and the thorough irrigationsof the alimentary canal (bastt ) , the small

intestines, the bladder and even the sexualorgans (vajrolt), etc


rational physical culture—that the increaseduse of a group of muscles tn various combineturns, especially in relation to the internalorgans, leads to an increase m the sizfiand efficiency of the nerve cells of the spinalcord and brain which are connected withthem, as it is known to do m the case ofthe muscles themselves *9

iv The graduated course of neuromusculartraining in Yoga includes also the scrupulouscare of the whole body which means thatevery part of the body even to the smallestductless gland receives proper attention

daily The object, most certainly, is tosee not how much strain our strength canstand but how really great we can makethat strength through prolonged goodhealth

Physiology of exercise has revealed howneuromuscular education by the habitualexercise of effort-aOT-endurancc can bring

about maximum of contracubikty of thewhole muscular system and, in consequence,

raise the tone and enlarge the field ofefficiency When this simple truth isapplied to the internal organs—as happensto he the case with yoga physical culture—it is no wonder that physical efficiency becomesmultiplied and the height of biologic

49 Cf Ftfosvdl Educahm cxJ HtekJtfil Lav# by F J Mzstey,p 85

56


perfection is ultimately achieved This

would account for the enormous andotherwise inexplicable control, enduranceand strength developed under a highlycomplex training and purification of thenerves where all the voluntary and majorinvoluntary functions of the body arebrought under direct control of the willSuch umque achievement m physical cultureis possible through no other systems, as faras they are known today, except and onlythrough the scientific technique of Yoga 60

Although superabundantly rich m the positiveconcept of scientific physical culture, the yogapostures and processes remained obscure andunhonoured for thousands of years first becauseof their antiquated associauon with metaphysicsand religion, and secondly because of the tradi-tionally imposed secrecy In the case of the former,metaphysics and religion ha\e prejudiced thedue claims of Yoga, before those who are naturallydisinclined to yield to its philosophic or religious

advocacy In the case of the latter, secrecy

has deprived it of its just popularity And, whatis worse, both the above jointly created for and,

around Yoga a traditional atmosphere of mysticismeven at times, grossly misinterpreting its originalimport and, thus, jeopardizing its genuine scientificmerits and social and practical values 11

60 Cf Yaga Pmanal Ffjgunt, pp 57ff

61 Cf SiUTUt tj Yaga, by Shn Yogendra, p 47

57


Notwithstanding any and all misconceptionswhich may continue to exist in regard to Yoga,it should now become clear to the rationally-inclined seeking after good health through physicaleducation that, for healthful living of an idealtype, no better system of physical culture hasever been investigated than the great science ofthe ancient yogins. The jargon of metaphysicsand association of various religious traditionsnever disturbed its technique ; the secrecy of ages

about its practice has been lifted with the aid of

science > and the various yoga processes are nowavailable to the public—through the authorizedand illustrated publications of this Institute

—

and may, with great benefit, be incorporated Inthe daily personal hygienic duties.

The series of rhythmic exercises for men forminga part of yoga physical education herein set forth is

based upon the less complicated yoga postures and

their dynamic variations. The necessity for such adynamic system as shown in F/g. 2 arose from

the realization that the apparent rigidity of the

static poses, when applied to the untrained ordinary

people, called for much discomfort, strain andendurance. Consequently, the disinclined and the

sick, more often than not, dropped the very study

of the yoga postures altogether. A graded physicaltraining course that is to lightly lead the earnest

to the successful practice of the yoga poses, thus,

became imperative both in the interest of the

individual as well as the masses.

PHYSICAL EDUCATION' IN YOGA

What with the scientific technique—precision,rhythmy coordinated breathing and respiratorystandstills, etc.—employed in formulating thesedynamic variations, nothing much has beenactually detracted from the special hygienic virtuesof the original asanas In some cases, however,such a course has even been suggested as analternative consequent on the abstract descriptionsin the Sanskrit texts which left enough marginfor all possible variations Talasana, kopasana,utka$asana, and cakrasana are a few of the poseswhich offer many variants

As such, alike the yoga postures themselves,their variations are primarily intended first to

restore, then to maintain, and then to developphysical soundness by encouraging normal activities

of the muscular, nervous and other systems

conducive to a health) condition of both the bod>

and the mind. The aim is beneficent physiologicaland ps>choIogical affect of a scientific course of

daily exerases and coordinated breathing rather

than abnormal muscle building for orgastic

physiqu* associated with a brutish mind. In

Yoga, there is no place for the latter

Besides their antiquity—® c 3000—symbolic ofthe most ancient system of physical education,

they possess also man) other virtues all their own

First, because of their essentially non violent and

non fatiguing character, they are most suited to

all, both the young and the old, as a safe system

of physical training Secondly, they have been

60


proved through laboratory tests to endow themaximum, vital index when compared with otherforms of gymnastics Thirdly, they definitelymaintain the natural organic harmony andproportion between the outer muscular deve-lopment—really, the growth and elasticity'—and thedevelopment and functioning of the vital organswithin Fourthly, they are known to contributeto sedate health-—for that is what Yoga aims atand achieves—as against robust animality Fifthly,each exercise has a specific positive health valueboth as a factor of immunity and as a preventiveand a corrective measure

And, to all the above advantages has been addedas early as 1918, the unique rhythm of cofirdinatedbreathing, now popularly known as the Yogendrarhythm Its scientific precision and physiologicharmony allow for the maximum benefit ofrespiration during physical exercise It, thus,

provides for the crest-load hygienic coordination

between both the muscular and the respiratorymovements

The postures are carefully graded from easyto hard with a view to meeting both the individualand the mass requirements of the modem age,and are so an-anged that each part of the bodyreceives proper and sufficient exerase Theavoidance of strain has been kept in mind , and,

in the beginning, for tins reason, all the movementsarc to be pracused lightly, always stopping short

of actual fatigue. For, essentiall), the affect of

61


properly regulated exercise should be to impart

a sense of buoyancy and well-being rather thanone of exhaustion and depression.

Of course, no system other than the advancedyoga physical education can claim a monopolyof the idea of fully exercising the muscular

machinery of the body ; and these dynamic yogaexercises for that reason arenot meant to be regardedas comprehensive. They, however, represent the

essentials of yoga physical education, besides

serving as the preparatory course to the further

study of the static yoga postures. Another

objective in introducing them here is chiefly to

show—both in the light of ancient wisdom and ofmodern researches—what must be envisaged asthe correct and convenient method of non-violentphysical education for the purpose of maintaining

normal health of the body and the mind.

The cultural affects of these yoga physicalexercises have been omitted on purpose in this

work (t) because this manual is prepared strictly

on a physiologic basis, (li) because such higher

influences are more subjective than objective,

and (tit) because any addition of available data

requires a top-heavy exposition to be scientifically

intelligible. It has, therefore, been found

preferable to discuss them in another work instead

of specifically dotting each posture with hypothetic

cultural values since inexact mystic flare and

elegance quite often prejudices even the most

simple issues of a positive science.


For nearly forty years, these yoga exercises

have been continually tested and worked out onboth the students and the patients at The YogaInstitutes in India and America, and the affiliatedcentres, often under medical supervision—someof them having now been widely adopted by manysanitariums, health centres. Nature-cure clinics,

and educational institutions in India and abroad—and have so far proved to be extremely satisfactoryas a scientific course of daily physical exercises forsedative and positive health.

CHAPTER III

RATIONALE OF YOGA EXERCISES

Heed for Physical Education—Essentials of an Idealsystem—Systems of Physical Training Examined—Characteristics of Toga Postural Exercises.

NEED FOR PHYSICAL EDUCATION

No matter how authorities may differ, theprevailing scientific opinion is—and rightly heldby the yogins ages ago as such—that the bodyneeds physical exercise sufficient in quantity and

kind to keep it in good working order. “Thedevelopment of the organic system of the body

is accepted as a worthwhile objective because it

seems to be true that one can live on a higher

level and can do better many desirable, interestingand valuable things when the organic systems of

the body are Functioning smoothly. The idea

ofbeing healthy so that one can be ofmore service

to mankind and can get more pleasure and

satisfaction out of tiring is a worthy idea!.”** To

prove this settled fact, it is now no more necessary

to indulge in much of the anatomical and physio-logical exposition or in the illustration ofthe skeleton,

and the muscular, nervous and other systems.

02 cr. IrOryLcii^U Pfyntcl brJ- R- Shinruc, pp.ZlK.

&i


(a) Cellular Health Biologically speaking, to

keep the body alive, it is quite enough to knowthat two things are necessary, viz

,(i) nutrition

and (n) elimination These essentials apply notonly to the whole body, to the various parts ofthe body, and to the vital organs within but alsoequally to the very tiniest cells which composethem That physical education rightly appliedcontributes enormously to the perfect harmon)and efficiency or both these \ital processes is nowgenerally recognized because it increases the capa-city of the heart to pump blood

Given all other conditions equal, an underde\eloped or a weak body may be regarded morea penalty Tor lack of physical exercise than anythingelse For not only does the body demand attention»n the yearsofgrowth butit also requires continuouscare throughout the entire life, if perfect goodhealth Were to be enjoyed Thus, no matterwhat other means one may adopt for care of thebody—sanitation, dietetics, preventive methods andthe use of drugs, etc •—so long as the tiniest cellsarc allowed to remain more or less static, theprocess of nutrition and elimination is sure tofail somewhere sooner or later * The humanbody is a muscular organism where its manysystems are so completely united that eiery part

is at once a means and an end to others Anyweakness in one part may disturb or e\en destroythe functioning of the other parts All the parts

maintain their level of efficiency by use and lose

6a

RATIONALE OF YOGA EXERCISES

their function by disuse.”58 Having regard tothis biologic fundamental, it should become clearas daylight to any health seeker that the temporaryadjustments often manoeuvred through the objectiveand artificial aid of drugs and similar therapeuticmeasures could, in no sense, replace the very needfor neuromuscular activity for good health whichis constitutionally indicated. «

What is at fault, perhaps, is a certain lazinessto exercises of effort which is both so commonand inherent in most people and which temptsto the use of a pill or a draught to adjust or toincrease certain physiological functions wherenormal muscular activity could have achievedthe same result with greater permanent benefitto the system. Moreover, the pernicious influence

of indoor lire and inactivity on growth and goodhealth has been proved, and the need for dailyphysical exercise is being widely recognized by all.

(A) Health Vs. Strength : It has been a commonbelief, possibly imbibed through many ill-concchcdnotions of acrobatism and athletics which employed

rigorous gymnastics for display and military

exigencies, that the need for physical exercise is

confined to the building of a strong body only.Worse still, much has been added progressivelyto this false evaluation by the pseudoscientificadvocates of non-yogic system* of physical culture,

63 Cf. Phytieet EiucmUtn *ni Hrtitfifid £i;< ng, by F. J. Mn*cy,p. 103.

66


of strength, of sports, of games and even of beauty,seeking to achieve their respective objectives throughthe development of strong bulging musclesConsequently, except in the case of Yoga, untilrecently no great importance seems to have beenattached to the acquisition of pure good healththrough systematic physical education

At most, modern physical culture may jet beregarded as more a scheme of muscle and bodytraining rather than one ofexclusive neuromusculareducation for simultaneous development, harmonyand health of the internal organs It is, however,wrong to suppose that strength necessarily impartshealth For it is significant to note, in this respect,that many

RATIONALE or YOGA EXERCISES

authorities quite freely admit as the essentia!objective of exercise The aim of daily physicalexercises should therefore be not so much ta acquirea strong body as to acquire a healthy body, forit is really the health of an individual that countsm the enjoyment and prolongation of human life

(e) Neuromuscular Education Yoga realized thisand more, when ages ago, it insisted on the necessityof daily physical education tor internal purification(malai,uddhi)—virtually for the health of the nervous

system and, therefore, ofthe mind The acquisitionofsuch good health becomes even more imperativein view of the basic yoga objective of concentrationfor the health of the subconscious, ultimatelyleading to the highest spiritual altitude

Only now are our scientists able to appreciatea little of the many teachings ofphysical educationas propounded by Yoga Tor example, McKenzieadmits that, The recognition of physical educationhas been retarded by dabblers and self-elected

professors ofone or other systems, whose extras agant

claims have done much to obscure the realeducational value of neuromuscular training , for the

result of physiological research in the growth

and development of the nervous system is justbeginning to be applied in the classification anddesign of exercise, to harmonize it with the

conclusions of proved saence Exercise has so

many points of contact with cducauon, it is sointricately related to mental, moral and social trainingeach of which alone is so partial and incomplete


that the progressive educationalist is now compelledto study its bearing on all three.’

1*' And the fourth,which unfortunately is still omitted by our scientists,is the psychic bearing on which Yoga has laid somuch emphasis.55

(d) Physiology of Exercise: Physiology hasabundantly proved the need for exercise since theincrease in the flow of blood throughout the body,and especially through the lungs, during the periodof exercising, permits more oxygen to be takeninto the blood and more carbon dioxide to beexcreted, and* both these biologic circumstancesare definitely favouiablc to the gcncial health,

rhythm and activity of the body.

Besides these general eflects of exercise on thecirculatory and respiratory systems, it has alsobeen found that the only natural way to retainthe tone and elasticity of the muscular system isto cause alternate stretching and contractionof the muscles in such a manner as to providefor higher anabolic ratio while accelerating the

interchange of products between the blood andthe muscles.

Moreover, the need for exercise exists as muchfor outer as for inner health—especially to sustainand, if necessary, to heighten the normal functionsof the digestive, urinary and excretory systemsTliis is essential to proper elimination since on the

31 Cf Cxfriui in Education cad Mtdimu, by R T McKmzit, p V53 Cf iostuinlMnafii, p 07

69

RATIONALE OF YOG\ EXERCISES

immediate and thorough disposal of the wastedepends largely the health of the bod) Interdcpendently, in the absence of normal eliminationof the waste from the body, while the process of

assimilation continues, it is always less effectiveand more difficult Corrective exercises can, ina great measure, help to maintain the naturalharmony between these two processes

(e) Physical and Menial Health Muscular exercise,however, does not end with nutrition andelimination for, intrinsically, it has also a directbearing upon the nervous system So, what inordinary speech tve term as muscular agility is

but the outer expression of nervous agility—

a

readiness of reception of incoming impressions

and a promptness ofdischarge ofefferent impulseson the part of certain individual nerve cells andgroups of nerve cells extensively connected

with each other and drilled to act in concord *•

As the matter stands, it is not yet sufficientlyappreciated {*) that physical exercises—or, forthat matter, even the simplest actions m life—are as much nervous as muscular, and (ri) thatthrough them the brain and the nervous systemsare educated and developed as well as the musclesYoga made a special study of these interactionsand found that, since a person is a biomcntal unit,his bodily and mental health arc one so long as

50 Cf »J tA/ /fyher \mtat itrtnjr by 1 PPavlov pp Sllf

70


he dwells m the flesh, and—for all practical purposes—these two must never be considered separately s?

{/) Moral Health Besides these vital considera-tions, physical exercise, if scientifically applied,is capable of influencing the endocrine glandsjust as it does the muscles, the digestive organs,and the respiratory, circulatory and nervoussystems Accordingly, the claim of Yoga thateven behaviour, character and personality of anindividual could cither be completely transformedor be adjusted to harmonize with social life andmoral ideals is not far from scientific truth

‘No one can be philanthropic with jaundice’says Cnle, “and no one sufTenng from Graves*disease can be generous * Tins because of thesimple fact that not only docs the chemistry ofthe body change the chemistry of the brain, andso our feelings, and ideals but these affects andideas change even the psychic life of an individualThus, as Yoga rightly believed 5000 years ago,the influence of physical education by transcendingthe mere body becomes extensive and immanent

(g) Preventive and Therapeutic Agent And lastbut not the least important of all is the preventiveand therapeutic value of physical exercise TheHathayoga concept of asana that a systematiccourse of selected physical movements not onlyworks as an immunity and a preventive againstdisease but, at the same time, acts also as a curative

37 Piapomiw dujam Cf ltalhnyr;aj^aJ'piidvn{hJ}clsiu,V^t W71

RATIONALE OF ) OGA EXERCISES

agent is now generally admitted and applied asphysicotherapy b> all leading medical authorities

According to Pyle, “Physical exercises have been

found ofv alue in certain forms ofdyspepsia, habitual

constipation, gout, derangements of the function

of the liver without any organic di$ea*e, obesitj,

neuralgia (including sciatica), nervous prostration,

some forms of paralysis—especially the acuteparalysis of children, locomotor ataxia, St Vitus

dance, writers’ cramp, muscular rheumatism, some

forms of dropsy, certain diseases of the heart and

blood vessels, lateral curvature of the spine, and

sprains ”*8

Over and above this, it ma> be further pointedout that the clinical data compiled at the Institute

conclusively prove how successful!) could the >ogaexercises be applied, both as a preventive and

therapeutic agent, for many respiratory diseases(such as asthma, bronchitis, and whooping cough,

etc ) and other functional ailments of the heart

(such as high and low blood pressures, palpitationcardiactasis and extra interpolated systoles, etc),besides acidity, anemia, diabetes, dcbihtj, obesit)

and many similar ailments 6#

Evidently, through the sjnergic influence on

the balanced growth protected by the neccssar)constitutional, corrective, and preventive measures,

55 Cf A t/araal if Prnotul HjgierJ by VV LPjfc p 33f>

59 Cf Atavt Yaga pmspettus of The Yoga rintitule1 I®5u

Edo , PP

72

ESSENTI \LS OF AN IDEAL SYSTEM

the yoga postuial exercises quite naturally helpto a\oid disease—an assurance or positive health

—

and, thus, to maintain such prolonged phy siologicalharmony in the human body as cannot butcontribute to longevity, the vital biologic aim in allphysical considerations Tins corrective phase ofyoga physical education has recently heightened itsapplication and importance in all modern countries

ESSENTIALS OF AN IDEAL SYSTEM

Having recognized the fact that good health isan inestimable blessing for more reasons than oneand, further, that some system of daily physicalexercises is necessary to sustain such good health,the important question that remains to bedetermined is which system of exercises is thebest and why ">

For one thing any system oi physical educationwhich proposes to promote good health should beprimarily capable of causing requisite naturaladjustment between existing functional irregularitiesthrough its own inherent corrective virtue for anoverall improvement to retriqvc health The chiefemphasis in physical \oga (Hathayoga) thereforeis—as in the ease of modern osteopathy-—on thestructural integrity of the body mechanism whichis regarded as one of the important factors ofmaintaining the well being of the organism in

health and disease

For another, it should be such as to contribute,

m precise pliy siological proportion, to tlie external73

RATIONALE OF YOG* EXERCISES

and internal growth and education ofall organs

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