Kratki Svakodnevni Program

8/8/2019 Kratki Svakodnevni Program

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Kratki svakodnevni program:

Shashankasana, bhujangasana, trikonasana, yoga mudra, matsyasana, janu sirshasana,garudasana i moordhasana, pracena shavasanom.

Shashankasana (polozaj Mjeseca):

Sedite u Vajrasanu (klececi polozaj) i stavite shake na kolena. Na udah podignite ruke tako da budu ispruzene vertikalno iznad glave.Sa izdahom savijte tijelo napred drzeci ruke u liniji trupa. Na kraju pokreta celo i ruke trebajuda se oslanjaju na pod ispred tijela. Zadrzite disanje neko vrijeme u konacnom polozaju, azatim se uz UDAH polako vratite u vertikalni polozaj.Opat se polako spustite sa IZDAHOM.Ponovite vjezbu nekoliko puta.

(nekada se savjetuje 10 ili 8 puta. Al u pocetku je najbolje drzati se prakse da se sve ponavlja3 puta. Kasnije mozete sami mjenjati broj izvodjenja. S tim da ako jednu asanu radite 3 puta, isve ostale radite isto 3 puta.)

Primjedbe:U spustenom polozaju mozete ostati duze vrijeme uz lagano duboko disanje ili uz normalonodisanje. Al je redosled udisaja i izdisaja uvijek isti.Hocu reci, izdaj je spustanje a udah je podizanje.. Nakon dozeg boravka u ovoj Asani, uvijek se vracate uz udah ka gore.. kao sto se spustate uz Izdah.

Bhujangasana (polozaj Kobre)

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Lezite na trbuh, noge is topala prvo ispruzite jednu pored druge. Celo na pod. Stavite dlanovena pod ispod ramena. Opustite tijelo. Lagano podizite glavu i ramena sa poda, savijajuci glavuunazad koliko je to moguce. Nastojste da ramena podignete bez upotrebe ruku, koristeci samomislice ledja. Pri kraju oslonite se na ruke i nastavite lagano savijanje unazad, dok se ruke neisprave. Pupak bi trebao da ostane na podu. Drzite ovu asanu koliko mozete bez naprezanja.

DISANJE:Udisite lagano dok izdizete tijelo sa tla.Disite normalno u zavrsnom polozaju.Ako zavrsi polozaj drzite kratko, par sekundi, zadrzite dah do se ne pocnete spustati.Izdisete prilikom spustanja na pod.

KORISTI:Ova vjezba pomaze u otklanjanju raznih poremecaja zenskih polnih organa, kao sto su

poremecaji menstruacije, bjelo pranje i amenorea. Osvjezava jajnike i maternicu, podsticeapetit i odstranjuje zatvor.

Korisna je za sve trbusne organe, a narocito za jetru i bubrege. Odstranjuje bolove u ledjima,ipravlja iskliznute kicmene prsljenove i odrzava kicmu gipkom i zdravom.

Trikonasana (polozaj istegnutog trugla)

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Stanite pravo sa stopalima razdvojenim za oko 3 sirine kukova.Podignite ruke stranu, gorizontalno sa tlom.Okrecite tijelo udesno, savijajuci malo koljena. Desnom rukom dotaknite desno stopalo drzeciruke i dalje u liniji jednu sa drugom.Gledajte gore u ljevu shaku. Vratite se u stojeci polozaj drzeci i dalje ruke u horizontalnojliniji. Ponovite sa suprotnom stranom.

DISANJE:Udisite do podizete ruke i kada se vracate u uspravan polozaj.Izdisite dok se savijate.

Postoje i varijante ove vjezbe. Opisacu ih na kraju.. serijala.

Yoga Mudra (psihicko jedinstvo)

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http://budnost.forummotion.com/yoga-zen-budizam-istocnjacki-putevi-f7/asane-t114.htm






Sjedite u Padmasanu (polozaj lotosa), ako nije moguce onda u vajrasanu (polozaj klecenja, ili polozaj dijamanta).Opustite tijelo za neko vrijeme disuci normalno.Iza ledja jednom shakom uhvatite zglob druge shake.Lagano savijte trup napred dok vam celo ne dotakne pod, ili bude blizu poda.U zavrsnom polozaju nastojte da opustite cijelo tijelo koliko god mozete.

Polako se vratite u pocetni polozaj.

DISANJE:Udahnite polako i duboko u pocetnom polozaju.Izdahnite dok se saginjete napred.Disite duboko i polako u zavrsnom polozaju.Udisite dok se vracate u pocetni polozaj.

TRAJANJE: Nastojte da ostanete u zavrsnom polozaju nekoliko minuta. Ako niste u stanju ostati toliko, ponovite ovu asanu nekoliko puta sa trajanjem koliko vam je ugodno.

Matsyasana (polozaj ribe)

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Sjedite u Padmasanu ili u Vajrasanu.Savijte se unazad oslanjajuci se na ruke i laktove sve dok vam vrh glave ne dotakne pod.Ako radite u Padmasani: uhvatite palceve stopala i oslonite laktove na pod.

Ako radite iz Vajrasane: uhvatite se za pete i oslonite laktove na pod.

Druga varijanta:Razdojite stopala tako da vam dupe bude na podu izmedju stopala, i spustite se na pod,

potpuno koliko mozete. Ruke su sa strane tijela.

DISANJE:Disite duboko i lagano u zavrsnom polozaju.

KONCENTRACIJA:Duhovna: na manipuru ili anahata chakru

Fizicka: na trbuh, grudi ili dah.

KORISTI:Ova vjezba isteze crijeva i trbusne organe i veoma je korisna za sva trubusna oboljenja. Zaodstranjivanje zatovra treba popiti tri case vode, a zatim uraditi ovu vjezbu. Ovo je veomadobra vjezba i za oboljenja pluca, kao sto su astma, bronhitis, jer ova vjezba pospjesujeduboko disanje. Takodjer pomaze i u recirkualciji ustajale krvi iz ledja, a regulise i funkcijustitne zljezde.

Janu Sirshasana (polozaj glava na koljenu)

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Sjedite sa nogama opruzenim napred.Savijte jednu nogu i stavite petu na perineum, sa tabanom priljubljenim uz suprotnu butinu.

Koleno treba da je pravo tokom cijele vjezbe.Savijte se napred. Uhvatite prste ispruzene noge obema rukama. Povucite trup lagano napred,koristeci samo ruke (ne i ledjne misice), tako da glavu polozite na ispruzeno koljeno.Ponovite postupak i sa drugom nogom.

DISANJE:Izdisite dok savijate trup napred.Zadrzite dah ako u zavrsnom polozaju ostajete krace vrijeme.Ako polozaj drzite duze, disite normalno.Udahnite pri povratku u sedeci polozaj.

KONCENTRACIJA: Na Swadhisthana chakru (druga chakra).Fizicka i mentalna: Na trbuh, opustanje ledjnih misica ili na dah. U pocetku dok ne mozeteizvesti skroz polozaj, obratite paznju na istezanje u predjelu zadnje loze butina ili u predjelukicme.

KORISTI:Isteze misice nogu i opusta zglobove kuka. Efikasno odstanjuje salo u predjelu trbuha. masirasve trbusne organe i povoljno djeluje na oboljenja probavnog sistema i secernu bolest.Aktivira bubrege, jetru, pankreas i nadbubrezne zljezde. Jaca organe karlice i korisna je zaodstranjivanje poremecaja zenskog polnog sistema. poboljsava cirkualciju krvi u ledjnimmislicima i oko kicmenih nerava, sto blagotvorno djeluje na ovaj predeo i na opste zdravlje.Ovo je veoma mocna asana, kao varijacija Paschimottanasane. Djeluje na duhovno budjenje izauziva visoko mjesto u starim yoga tesktovima.

Garudasana (polozaj orla)

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Zauzmite stojeci polozaj. Podignite desnu nogu i obavijte je oko leve noge.Desna butina bi trebalo da bude ispred leve butine, a desno stopalo da se oslanja na zadnji dio

potkolenice leve noge. Sada savijte ruke i desnom obavijte ljevu, tako da se dlanovi sastaveispred nosa, podjecajuci tako na orlov kljun.Savijte ljevu nogu u kolenima i spustajte tijelo dok prsti desnog stopala ne dotaknu pod.Drzite polozaj koliko mozete i dok je ugodno.

KONCENTRACIJA: Na odabranu tacku ispred sebe i na ravnotezu.

KORISTI:Jaca misice, osvjezava nerve i cini zglobove nogu gipkim. Pomaze u odstranjenju Isijasa ireumatizma u rukama i norama. Eliminise hidrocelu i razvija ravnotezu.

Moordhasana (polozaj na osnovi glave)

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Stanite pravo sa stopalima razmaknutim 3 do 4 sirine kukova ili vise po potrebi. Savijte tijelou kukovima i postavite shake tacno ispred stopala. Stavite vrh glave na pod izmedju shaka(varijanta 1).Podignite ruke i prepletite ih iza ledja. Podignite pete i odrzavajte ravnotezu na glavi i prstima

stopala (varijanta 2)Zadrzite se u tom polozaju do 1 minut, a onada vratite ruke i tele u uspravan polozaj.Posle kraceg odmora, ponovite vjezbu onoliko koliko ponavlajte i ostale.

DISANJE:Udahnite pre savijanja i zadrzite dah unutra dose savijate i dok se vracate.Disite normalno kada uspostavite ravnotezu.

KONCENTRACIJA:Duhovna: na Sahasraru chakruFizicka i mentalna: Na disanje i ravnotezu.

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KORISTI:Povecava protok krvi kroz mozak i dobra je priprema za stoj na glavi.

Shavasana (polozaj mrtvaca)

Lezite ravno na ledja sa rukama pored tijela u liniji tijela, sa dlanovima okrenutim ka gore. Noge neka budu blago rastavljene do udubnog polozaja i zatvorite oci.Opustite cijelo tijelo. Ne pokrecite ni jedan dio tijela cak i u slucaju da se pojavi nekaneugodnost.

Neka vam dah postane ritmican i prirodan.Postanite svesni udaha i izdaha.Ako um pocne da luta vratite ga na pracenje disanja.

TRTAJANJE:U principu sto duze.Ali najmanje izmedju 1 - 2 minute.

KORISTI:Opusta ceo psihofizicki sistem. Idealno je vezbati pred spavanje, pre i u toku vjezbanja asana,a narocito posle dinamickih vjezbi kao sto je Surya Namaskar.

Ovo je kompletan program Asana za pocetnike.Po redu i po zakonima kako Asane moraju jedna za drugom da idu. Tj. poŠtujući redosljed i

način izvođenja.Ovo je početnički program kakav se uči u Tantričkim školama. Jedne od najosnovnijih Asanakoje bi svaki čovjek trebao da radi. Naravno mislim na ljude koji rade sa Hatha Yogom.Ono što vas uče u tzv. školama koje pohađate, je najobičnije sranje. Nemoj krivo shvatiti.IMa svoju korist, tipa da vidite kako Asane izgledaju, ali ne i praktičnu vrijednost aktivacijeIde, Pingale i Shushumne, kao i aktivacije donjih chakri.

Elem, ovdje nisam objasnio 90 posto stvari koje se uče. Jer ovaj dio programa to ne traži.Kada bi se upustio u pojašnjenje Asana, mogao bih fino zaboraviti bilo koju drugu temunarednih 3 mjeseca i to samo kada bih išao na osnovne Asane i način rada sa njima i to samoza početnički i srednji nivo.

Napredni ni da ne pričam.

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Ujjayi pranayama je osnova rada sa pranayamama i zna se jako dobro zašto. Također jeosnova i mnogim tehnikama Meditacije, također sa jasnim ciljem koji je skroz praktičan.

Elem, obično Tantričke Škole koje su Izvorne, daju najosnovnije Asane učenicima kao jedineAsane koje oni trebaju raditi i od kojih imaju neke koristi. Inače, sve ostalo je na tehnikama,

radu sa Tattvama, buđenjima Chakri, buđenju Ide i Pingale i naposljetku Shushumne, te pokušaja da čovjeka dovedu uz pomoć Mantri i Vizualizacije do toga da uvide da je SuštinaSvijeta Shiva ili Brahman (u zavisnosti od škole kojoj pripadaju).

Elem, Asane imaju pretežno škole koje imaju naglasak na yoga sistemu. Kao recimo Biharskaškola Yoge.Ako imaš knjigu Asana, Pranayama, Banda (mislim da se tako zove, a imaš link na knjigama

pa potraži) tu ti je napravljen savršeno fin sistem od početničkih do naprednih Asana.http://www.4shared.com/document/gcn3geu_/Satyananda_Saraswati_Swami_-_A.htm

Evo ono što baš sada gledam u Satyanandinoj knjizi, i to kaže on, napredniji program za

početnike:

Surya NamaskarPawanmuktasanaVajrasanaShashankasanaShashank BhujagasanaTadasanaTrikonasanaardha shalabhasanasaral dhanurasanapada hastasanameru wakrasanapoorwa halasanashavasana

Sada, kada sam radio po programu jedne škole i kada su mi rekli da moram raditi neke Asane,to je bilo:

Pretklon ili ti Paschimotasana

Otklon iz VajrasaneBhujagasanaMatsyendrasana ili ti uvrtanje kičmeSvijećaYogasana ili YogamudraShavasana

i to bi bilo to, koliko se sjećam. Možda je bila još jedna, ali nikako ne mogu da se sjetim.

Evo ti spisak tih Asana koje se rade u toj školi. Vjerujem da si se već susretala sa svim ovimAsanama do sada.

List of asanas

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http://www.4shared.com/document/gcn3geu_/Satyananda_Saraswati_Swami_-_A.htm

http://www.4shared.com/document/gcn3geu_/Satyananda_Saraswati_Swami_-_A.htm



No one should risk harm by practising asanas and mudras without the permission of anacarya.(1) Sarvaun gasana (all-limbs posture):(a) Lie down on your back. Gradually raise the entire body and keep it straight, resting itsweight on your shoulders. The chin must be in contact with the chest. Support both sides of

your trunk with your hands. The toes must remain together; the eyes must be directed at thetoes.(b) Lie down in padmasana. Gradually raise the body and rest its weight on your shoulders.Support both sides with the hands. This asana is also known as urdhvapadmasana (invertedlotus posture).Practise three times, up to five minutes each time.(2) Matsyamudra (fish posture): Lie down in padmasana. Rest the crown of the head on thefloor and grasp both the big toes with the hands. Practise three times. Maximum time for

practice is two-and-a-half minutes.(3) Matsyasana (fish posture): Lie down in padmasana. Grasp each shoulder with the oppositehand from behind. The head will rest on both the forearms. Practise three times, each time for

half a minute.(4) Matsyendrasana (Matsyendra’s posture): generally for males:(i) Press the muladhara cakra with the right heel. Cross the left foot over the right thigh andkeep it to the right of the thigh. Grasp the left big toe with the right hand, keeping the rightarm along the left side of the left knee. Reach backwards from the left side with the left handand touch the navel.Turn the neck to the left as far as possible.(ii) Then press the muladhara with the left heel and reverse the process. One round meanscompleting the process on both sides.Practise four rounds, half a minute each time.(5) Viirasana (viira posture): Kneel down and sit on the heels. Bend the toes downwards. Restthe backs of the hands on the thighs, the fingers pointing towards the groin. Direct the visionat the tip of the nose. The acarya will give directions as to the duration of this asana.(6) Cakrasana (wheel posture): Lie in a supine position. Flex the legs to bring the lower legsin contact with the thighs. Both the hands will rest close to the shoulders. Supporting theweight on the soles and the palms, raise the head and the trunk. The body will assume theshape of a wheel in this asana. Duration – half a minute. Practise four times.(7) Naokasana (boat posture) or dhanurasana (bow posture): Lie in a prone position. Flex thelegs to bring the lower legs close to the thighs. Directing the hands over the back, grasp theankles. Raise the entire body, supporting the weight on the navel. Extend the neck and chestas far back as possible. Look towards the front. Breathe in while raising the body and

maintain yourself in that state for eight seconds. Resume the original posture while breathingout. Practise the asana eight times in this manner. The body assumes the shape of a bowduring this asana.( Utkata pashcimottanasana (difficult back-upwards posture): Lie in a supine position andextend the arms backwards, keeping them close to the ears. Rise while exhaling and insert theface between the knees. Make sure that the legs remain straight. Grasp both the big toes withthe hands. Remain in this state for eight seconds. Now resume the original posture whileinhaling. Practise eight times in this way.(9) Parvatasana (mountain posture) or halasana (plough posture): Assume the position of sarvaun gasana. Gradually bring the legs backwards and extend them as far as possible. Let thetoes of both feet touch the ground. Keep both the hands in a prone position on either side of

the body. Duration – as in the case of sarvaun gasana.(10) Shivasana (Shiva posture): Assume the position of Parvatasana. Bend the knees until

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they come close to the ears. Do not place the hands as in parvatasana, but interlock the fingersfirmly and keep the hands in contact with the ground. Duration – as for sarvaun gasana.(11) Vajrasana (thunder posture): Bend the right leg at the knee and direct the foot backwards,in such a way that it does not touch the right thigh. Supporting the weight on both the hands,direct the left foot backward in the same way. Now gradually sit on the floor. Raise the hands

and place them on the knees. In the beginning practise this asana very cautiously. Injury mayresult from trying to squat forcibly. Duration – half a minute. Practice four times.(12) Siddhasana (siddha posture): Press the muladhara cakra with the left heel. Then press thesvadhisthana cakra with the right heel. Place the hands palm up on the respective knees.Duration – as long as you wish.(13) Baddha padmasana (bound lotus posture): Assume the position of padmasana. Direct theright hand backwards from the right side and grasp the right big toe. In the same way, directthe left hand backwards and grasp the left big toe. Duration – half a minute. Practise four times.(14) Kukkutasana (cock posture): Assume the position of padmasana and insert the hands andforearms in between the respective lower legs and thighs. Then raise the whole body,

supporting the weight on the hands. Look forward. Duration – half a minute. Practise four times.(15) Gomukhasana (cow’s head posture):(i) Sit down and extend the legs forwards. Bring the right leg under the left thigh, placing theright foot under the left buttock. Now bring the left leg across the right thigh and place the leftfoot under the right buttock. Place the left hand on the spine. Then bring the right hand

backward over the right shoulder and interlock the fingers of the hands in a chain-like fashion.(ii) Practise in the same way with the left leg under the right leg. Completing this on bothsides constitutes one round.Duration of each position – half a minute. Practise four rounds.(16) Mayurasana (peacock posture): Assume a squatting position. Bring the wrists together and place the palms on the floor, with the fingers pointing towards the feet. Now bring theelbows in contact with the navel and stretch the legs backward. Supporting the weight on theelbows, raise the head and the legs from the floor. Duration – half a minute. Practise four times.(17) Kurmakasana (tortoise posture): Assume the position of padmasana. Insert both theforearms in between the lower legs and the thighs. Then grasp the neck with both the hands.Both the elbows will touch the floor, and the head will be bent forward. Look steadily in frontas far as possible. Duration – half a minute. Practise four times.(18) Sahaja utkatasana (simple chair posture): Seat yourself as if in a chair (but actually therewill be no chair). Keep the arms straight to conform to the arms of the chair. Duration – half a

minute. Practise four times.(19) Shalabhasana (locust posture): Lie down on your chest. Stretch the hands backward withthe palms upward. Raise the legs and the waist, keeping the fists clenched. Duration – half aminute. Practise four times.(20) Bhu jaun gasana (snake posture): Lie down on your chest. Supporting the weight on the

palms, raise the chest, directing your head backward. Look at the ceiling. Breathe in whilerising, and after having risen, hold your breath for eight seconds. Come down to original

position while breathing out. Practise eight times.(21) Shashaun gasana (hare posture): Kneel down and grasp both the heels firmly. Whileexhaling, bring the crown of the head into contact with the floor in a posture of bowing down.The forehead should touch the knees. Maintain this posture for eight seconds, holding the

breath. Breathe in while rising. Practise eight times.(22) Bhastrikasana (bellows posture): Lie on your back, and while breathing out, bend the

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right leg and bring the thigh into contact with the chest. Grasp the leg firmly with both hands.Maintain this position for eight seconds, holding the breath. Resume original position while

breathing in. Practise similarly with the left leg, and then with both legs together. One roundcomprises this process with the right leg, the left leg, and both legs together. Practise eightsuch rounds, i.e. 8 x 3 = 24 positions.

(23) Janushirasana (head-to-knee posture): Press the muladhara with the right heel. Extend theleft leg forward. While exhaling, touch the left knee with the forehead. Then, interlocking allthe fingers firmly, press the left sole with the hands. There should be complete expirationwhen the forehead touches the knee. Maintain this position for eight seconds. Separate thehands and sit erect, while breathing in. Then press the muladhara with the left heel and repeatthe above process exactly. One round comprises practising once with the left and once withthe right leg. Practise four rounds.(24) Ardhashivasana (half Shiva posture): The only difference between this asana andShivasana is that in Shivasana, while the legs are bent close to the ears, the feet remain on theground; whereas in this asana while the knees are kept close to the ears, the legs are extendedupwards as in the case of sarvaun gasana. Duration – half a minute. Practise four times.

(25) Ardhakurmakasana (half tortoise posture) or diirgha pranama (long bowing posture):Kneel down, and holding the palms together, extend the arms upward, keeping them close tothe ears. Then bend forward in a posture of bowing down, touching the floor with the tip of the nose and the forehead. The buttocks must continue to touch the heels. While bendingdown breathe out and stay in a state of complete exhalation for eight seconds. Then rise up,

breathing in. Practise eight times.(26) Yogasana or yogamudra (yoga posture): Sit in bhojanasana. Pass both hands backwardand grip the left wrist with the right hand. Then bring the forehead and the nose into contactwith the floor, breathing out during the process. Maintain this state for eight seconds and thenrise up, breathing in. Practise eight times.(27) Tuladandasana (balance posture):(i) Standing on the left foot, direct the other foot backward and raise it. Grasp the waist oneither side with the respective hand, and then bend the trunk and the head forward such thatthe head, the trunk and the leg (extended backward) are parallel to the floor.(ii) Standing on the right foot, repeat the process. Duration – half a minute. Practise four times.(28) Ustrasana (camel posture): Lie in a supine position. Raise the extended legs from thefloor in such a way that they form an angle of 30 degrees. In the meantime keep both the armsextended, touching the sides. Duration – half a minute. Practise four times.(29) Utkata kurmakasana (difficult tortoise posture): Bring the right leg over the rightshoulder. Then bring the left leg over the left shoulder and place it on the right ankle.

Interlock the fingers firmly and hold them forward in the namaskara position. Duration – half a minute. Practise four times.(30) Jatila utkatasana (difficult chair posture): Squat down, supporting the entire weight of the

body on the big toes. Grasp the waist on each side with the hands, the buttocks resting on theheels. Duration – half a minute. Practise four times.(31) Utkata vajrasana (difficult thunder posture): Lie down in vajrasana. Place the arms as inmatsyasana. Duration – half a minute. Practise three times.(32) Padahastasana (arm-and-leg posture): Stand erect, raising the arms, palms open. Then

bend the trunk and the left arm leftwards while breathing out, and in a state of full expirationtouch the left foot with the left hand. After maintaining this position for eight seconds, raisethe body and extend the left arm upwards, breathing in throughout the process. When the

body is perfectly erect again, bend the trunk and the right arm rightwards, breathing out, and,in a state of complete expiration, hold for eight seconds, touching the right foot with the right

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hand. Then raise the trunk, extending the right arm upwards, inhaling throughout the process.Then bend the trunk forward, breathing out in the process, and catch hold of the big toes. Stayin this position for eight seconds. Then, breathing in, rise up, and raise the arms and extendthem backward. When you cannot bend any farther back, hold yourself in that position for eight seconds, retaining the breath. Then bend forward while breathing out, and, just touching

the big toes (i.e., without staying in that position), raise the trunk and the arms, breathing in.One round is then complete. Practise eight rounds, making sure that no part of the body belowthe waist is bent at any time.(33) Shavasana (corpse posture): Lie quietly on the back like a corpse and imagine that youare dead. Keep the arms away from the chest, on the floor, in a perfectly relaxed condition.Duration – Those for whom shavasana has been specially prescribed will practise up to tenminutes.(34) Padmasana (lotus posture): Place the right foot on the left thigh and the left foot on theright thigh. Clench the jaws and press the tongue against the roof of the mouth. You canmaintain this posture as long as you like.(34) Karmasana (action posture): This asana is made up of two parts. The second part is the

complement of the first. One performance of the first and second parts makes a completeround. Four rounds should be practised.First PartStand upright, and placing both hands behind the back, interlock the fingers and press the

palms together. Keeping the body below the navel steady, move the upper body in four directions as in padahastasana.(i) Bend the upper part of the body leftwards, breathing out, and stay in this position for eightseconds, holding the breath. Resume original position, breathing in. Move the interlockedhands to the right when the body bends leftwards. Remember that the left arm should touchthe back when the body is bent, and keep touching it while holding this position.(ii) Practise similarly on the other side, that is, bend the upper part of the body to the right andmove the interlocked hands to the left.(iii) Bend downward exhaling slowly. As you bend lower and lower, gradually raise theinterlocked hands upwards. Bring the head as low as possible and raise the arms upwards withthe hands interlocked. The knees should not bend. Maintain this position for eight secondswithout inhaling. Resume original position, inhaling.(iv) Bend the upper part of the body backwards while inhaling. While bending the trunk, headand neck backwards, hold the interlocked hands straight down. Stay in this position, holdingthe breath, for eight seconds. Breathing out, resume original position.Second PartIn the first part of karmasana you do the asana standing, while in the second part you kneel

down and sit on the heels. Then repeat the same exercise as in the first part, moving the bodyin all four directions. The toes should point forwards. The duration and manner of breathingshould be the same as in the first part. In this part also the body below the navel should not

bend. The second part differs from the first part as follows:(i) and (ii) are no different from the first part.(iii) – While bending forwards, the nose and forehead should touch the ground.(iv) – while bending the chest and head backwards, the interlocked hands should graze thesoles of the feet and touch the ground, supporting the weight a little.(36) Jin anasana (knowledge posture):(i) Squat, sitting on the heels, with the arms a little behind the buttocks. Shift the left leg alittle forward and put the right ankle on the lower part of the left thigh, just above the knee, in

such a way as to form a triangle in a plane parallel to the earth. Raise the left arm upwards,touching the ear. Look forward. Keep the balance by touching the ground with the fingers of

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the right hand. Maintain this position for half a minute.(ii) Repeat this process on the other side.(i) and (ii) constitute one round, and four rounds should be practised.(37) Bhavasana (ideation posture):(i) Sit as in sahaja utkatasana, keeping the feet slightly apart and pointing in opposite

directions, but instead of holding the arms parallel to each other, bring the palms together asin a greeting. Keep the vision on the trikuti. Duration – eight seconds.(ii) Extend both arms to the right, the left arm touching the chest and stretching rightwards asfar as possible. Duration – eight seconds.(iii) Extend the arms leftwards in the same way. Duration – eight seconds.(iv) Put the arms behind the back and bring the palms together. Duration – eight seconds.Practise four times.(38) Granthimuktasana (knot-loosening posture): Stand erect. Hold your left ankle with your right hand and touch the left big toe to your right nostril, and raise the left hand straightupwards. Duration – eight seconds. In the same way, touch the right big toe to the left nostril.This makes one complete round. Practise four rounds.

(39) Garudasana (bird posture): Stand erect. Stretch the right leg as far back as possible.Extend the left arm forwards and the right arm backwards, keeping both arms parallel to theground. Then try to touch the right big toe with the right hand (it will not touch). Do not bendthe body at all, but the right leg may be bent slightly upwards. The posture will resemble thatof a flying bird. Duration – half a minute. In the same way, try to touch the left big toe withthe left hand. These processes will make one round. Practise four rounds.(40) Dvisamakonasana (double right-angle posture): Sit in sahaja utkatasana. Extend the rightleg forward, parallel to the ground, and raise the left arm upwards. Hold the waist with theright hand. Duration – eight seconds. A similar process on the other side makes one round.Practise four rounds.(41) Tejasasana (energy posture): Practise parvatasana, but instead of placing the hands on thefloor, clasp the knees with them. Duration – two minutes. Practise three times.(42)Mandukasana (frog posture): Sit in padmasana and, placing the arms beside the knees andunder the legs, clasp the hands with your palms on the ground. Then raise the body, resting iton the palms, and skip forward three times and then backward three times. This completes oneround. Practise three such rounds.

Ono što je interesantno kada se radi sa Asanama jeste da svaka od njih, kao što znamo,aktivira određenu oblast u kojoj ima najjače djelovanje, tj. oblast određene chakre. Kada sespoji to "znanje" o čakrama i položaj tada primječujemo kako određena Asana djeluje na to

područje stiskanjem ili pritiskom što dovodi do hemijskih rekacija u tijelu, ali putem tim

hemijskih rekacija i samog položaja može se dokučiti i pozadinski sadržaj, da tako kažem.Ovdje prvenstveno mislim na to da Tijelo i Um nisu razdvojeni već da imaju sadjejstvo jednina druge.

Svaki energetski blok ima resleksiju na emociju i misao, kao i na tijelo. Upravo to je jedan odciljeva Asana. Djelovanje na određene centre u tijelu s ciljem oslobađanja tih Energetskih

blokova, omogućavanja bolje protočnosti energije, pripremanja nerava na povečanu količiniPrane te povećanja Svijesti.. itd.

Ono što sam posmatrao kod sebe jeste da svaki položaj tijela, nebitno je sada da li je to Asanaili ne, u sebi sadrži mentalno-emotivne reakcije i samim tim postaje akcija za mentalno-

emotivnu sferu. Kao što, u isto vrijeme, mentalno-emotivna sfera jeste akcija i za fizičkusferu.

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Kada Asane postatramo sa stanovišta povećanja Budnosti, iako to na prvi pogled ne izgledatako, možemo shvatiti da je upravo djelovanje na oslobađanje Uma od tuposti (što je idefinicija Tantre) putem određenih položaja, pomoć Učeniku ali i nerijetko i opterečenje.

Tipa, sako se tokom rada sa Asanama zadržava Svjesnost na samog Sebe, i na Asanu i njen

sam položaj tj. pritisak na određenim regijama u tijelu možemo primjetiti da to aktiviraodređeni mentalno-emotivni podprogram ili određeno Stanje ako nema previše blokova iliodređena Raspoloženja, Emotivne fluktacije ili Mentalne koncepte. U isto vrijeme doživljavase jedno specifično osjećanje tj. možemo percepirati Utiske koji su sadržani u tim određenim

položajima što nam govori o kvaliteti kompletnog sistema Uma i Tijela.

KAda se desi osvještavanje i kada se većina blokova oslobodi možemo da lako utičemo na promjene Raspoloženja i Stanja Svijesti putem Asane i Svjesnosti. Kada se u to doda vibracija bija Mantri u skladu sa čakrom koja je pod dejstvom Asane mogu se proizvesti određenaStanja, Emocije, ili stanja Mentala te na taj način dovesti u Svijest masu novih Utisaka kojiutiču na bržu izgradnju Svijesti i viših Tijela.

Tako da tada Rad sa Asanama počinje dobijati sasvim novu dimenziju koja ide mnogo dubljeod onoga što se nama daje kada priđemo nekoj školi.Svaka čakra ima svoje određeno djelovanje na sferu Svijesti. Djelovanjem na čakru putem

položaja, a zatim i putem Vibracije pojačava ta određena stanja Svijesti što rezultira dubljim"prodiranjem" u Svijest o samom Sebi.

Nekako sam mišljenja da tek kada čovjek zadobije to treće stanje Svijesti i kada može unjemu ostati neko određeno vrijeme, on ima veće koristi od bilo kakve vježbe Asana iliPranayama. S tim da recimo, Tantričke Škole inzistiraju da sistem mora biti pročišćen udobroj mjeri prije nego što se krene sa radim na Pranayamama, a upravo tome služe Asane.Sada, u zavisnosti od Škole do Škole svaka ima neku svoju teoriju po kojoj radi, i baš ne bih

previše ulazio u njih, jer nisam previše kompetentat da tumačim određene tradicije.

Kada sam posmatrao bivšeg Majstora kada mi je pokazivao neke od Asana i Surya Namaskar bilo mi je interesantno kada sam otrio da on uopšte ne zdržava, da tako kažem, posmatranje ilikoncetraciju na regiju djelovanja Asane, već da cijelo vrijeme održava Svijesnost o samomSebi. Što me je dobro iznenadilo. Jer školski sam naučen da se mora održavati koncentracijana regiju djelovanja Asane.Kasnije kada sam to probao tada sam uvidio da je "njegov sistem" mnogo djelotvorniji kada jeu pitanju izgradnja Svjesnosti i "ulaženja" u dublje sfere Svijesti.Tada mi je postalo jasno zašto Tantričke Škole inzistiraju, ne sve samo neke, na tome da se

Asana mora raditi poslje Meditacije i Pranayame. Prosto je postalo očigledno. No, Škole kojerade na principu podizanja Energije rade obrnuto. Prvo Asane, pa Pranayama, pa Meditacijaili kako bi oni rekli Samadhi.Opet, sve to zavisi od Škole do Škole.

Kada se radi na otklanjanju blokova tada se pristupa radu sa Asanama na taj princip koji sam pojasnio, a to je održavanje Svijesti o Samom Sebi, tj. Svjenosti Sebe i posmatranja regijedjelovanja Asane. U tim trenutcima pojavljuje se tačno određeni osjećaji, emocije ili čak suptilni mentalni koncepti u svijesti Učenika na što ovaj mora ostati Neidentifikovan te prostoPosmatrati to što se zbiva održavajući pritisak koliko je moguće. Zanimljivo je da nakonnekoliko puta, tj. nekoj vremena rada sa tim prestaju ti popratni efetci koje je doživljavao u

početku i sam položaj u kojem se nalazi, kada se oslobodi bloka, postaje izuzetno ugodan i unama probuđuje jako fine Utiske, što je vidljivo nekom ko posmatra sa strane. Tj. svaka

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Asana počinje izazivati osjećaj blaženstva ili ekstaze dok se nalazimo u njoj.

S druge strane, ako je čovjek sposoban i ima razvijenu Energetsku "suštinu" tada on može dadjeluje na cijeli prostor i ljude koji u tom prostoru rade kroz rad sa Asanama i to ima jakozanimljive efetke. Kako je naš sistem pročišćen i kako možemo održavati Svijest o sebi tada

se putem te prakse, da tako kažem, oko tog čovjka širi takva vrsta Energije koja pozitivnodjeluje na ostale.Ono što sam eksperimentisao u tim trenutcima bilo je da mjenjam svoja Raspoloženja iliEmotivna stanja i zanimljivo je bilo posmatrati kako to sve djeluje na okolinu ili grupu kojaradi Asane u istom prostoru.

E to je ono što sam probavao sa radom na Asanama i to je ono što sam mislio pod tim damnogi ni ne znaju a ponajmanje koriste te načine u svom radu sa Asanama.Sada, postoji niz "kvaka" a jedna je da mi je jednom jedan Majstor rekao nešto što me je

ponukalo na razmišljanje. Tip: "Zar misliš da je potrebno ostati u Asani više od nekolikosekundi?" Kasnije je dodao da su prve Asane više ličile na spori Surya Namaskar nego na

Asane kakve mi danas imamo, ali da je tada bila na raspolaganju malo drugačija energije iljudi su mnogo brže ulazili u povišena Stanja nego danas.Zanimljivo.

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