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Maharishi Yoga
First Set of Āsanas and Prāṇāyāma
Creating Physiological Balance and Mind-Body Coordination
for Good Health and Well-Being
This handout is a memory aid to help those who have learned the Maharishi Yoga Åsanas from a trained teacher.
For comprehensive and profound knowledge and instruction, we recommend the 16-lesson course on Maharishi Yoga
—a course on Yoga exercise for everyone to gain maximum results from daily Yoga Åsana practice.
Please contact your Maharishi Invincibility Centre for more information.
Copyright © 2012 Maharishi Vedic University Ltd. All rights reserved worldwide.
MAHARISHI YOGA—FIRST SET OF ĀSANAS AND PRĀÔĀYĀMA
Creating Physiological Balance and Mind-Body Coordination for Good Health and Well-Being
1 2 4
Sukh-Åsana Sankalp Chetan-Åsana 3
Saµvåhan
Sit in a comfortable position Close the eyes for about one minute Relax for 1–2 minutes Toning the body, about 2 minutes
5 6 7 8
Vellan Påd-Sanchalan Pavan-Mukt-Åsana Utthit-Ekapåd-Åsana
Hold for 1–2 seconds 3–5 times with each leg (alternating) Hold each position for about 10 seconds Hold for about 10 seconds
Roll 3 times to each side (alternating) Repeat 1–3 times (alternating) 3 times with each leg (alternating)
Sarvång- 9
Kati-Åsana 10
Bhujang-Åsana 11
Ardh-Shalabh-Åsana12
Åsana may be followed by Chetan-Åsana may be followed by Chetan-Åsana
Hold for 10 seconds–1 minute Hold for 5–10 seconds Hold for 5–10 seconds Hold for 5–10 seconds
Repeat 3–5 times Repeat 3–5 times Repeat 3 times with each leg (alternating)
2
Copyright © 2012 Maharishi Vedic University Ltd. All rights reserved worldwide.
MAHARISHI YOGA—FIRST SET OF ĀSANAS AND PRĀÔĀYĀMA
Creating Physiological Balance and Mind-Body Coordination for Good Health and Well-Being
Hold for 10 seconds–1 minute Hold for 5–10 seconds Hold for 5–10 seconds Hold for 5–10 seconds each side
Repeat 1–3 times Repeat 3 times Repeat 1–3 times each side (alternating)
Hold for about 5–10 seconds Relax for about 1–2 minutes Practice for 4–5 minutes During the practice of the
Repeat 3 times Transcendental Meditation Programme
(if comfortable)
‘Time spent on Yoga Āsanas and Dhyan (Transcendental Meditation)—it’s a golden time of the day.’ —Maharishi
This set of Āsanas and Prāṇāyāma provides levels of preparation which sequentially progress ªª Perform each Āsana easily, comfortably and naturally, without strain or
from more active to more quiet, from grosser to subtler, effects on mind-body integration. applying force.
ªª Breathe normally and naturally throughout the practice.
After this preparation the Transcendental Meditation and TM-Sidhi programmes are practised.
ªª The number of seconds for holding a position is approximate.
These are the essential programmes for unfolding the full creative potential of the individual and
society, as validated by hundreds of scientific research studies documenting its wide-ranging ef- ªª If you are not feeling comfortable in a position, then hold it for less time.
fects for body, mind, behaviour, and environment. ªª Rest between each Āsana as desired, and until breathing becomes normal.
3
Copyright © 2012 Maharishi Vedic University Ltd. All rights reserved worldwide.
How To Practise Maharishi Yoga Åsanas for Maximum Benefit
Importance of Yoga Åsanas ªª if any discomfort occurs during practice of a particular Åsana; ªª We breathe normally and naturally throughout the practice.
To keep the body healthy and flexible, regular physical activi- ªª with any existing medical disorder, without first consulting a ªª If any discomfort or pain arises, then we rest until the discom-
ty is necessary. Only about ten minutes twice daily practising doctor. This specifically applies to heart conditions, back pro- fort, physical or mental, is gone. Chetan-Åsana can be done at
Yoga Åsanas before Transcendental Meditation are required blems, joint disorders, and sciatica, and during recovery from any time, including after each Åsana.
to promote health and produce a wonderful feeling of grow- surgery. ªª During all Åsanas the eyes may be open or closed, as is comfort
ing mental and physical strength. ªª while under the influence of alcohol or non-prescribed drugs; able. There should be no effort either way.
Pleasant Steadiness ªª before twelve years of age; ªª Traditionally the general instruction for all the Åsanas is that
When a pose gives the experience of pleasant steadiness, then ªª during pregnancy, except with special instructions and a doc- men begin with the right side and ladies with the left side.
it is called an Åsana—it is a successful, perfect Yoga Åsana. tor’s advice; ªª The twice-daily practice of each Åsana as part of this set of
The test of a correct Åsana is feeling restfully, pleasantly ªª During resting days, particularly if there is any discomfort, la- Åsanas, brings the best results. The natural sequence of Åsanas
settled. dies should be careful with practising, and avoid the inverted is given by the sequence of chart numbers.
postures (8, 9, and 10).
The Value of Attention Valuable Features of Maharishi Yoga Åsanas
By letting the mind be on the area of stretching, after a mo- Ideal Environment Natural ª Holistic ª Systematic ª Scientifically Validated Ben-
ment the sensation of stretching will begin to disappear, giv- We practise Åsanas— efits ª Culture Good Health ª Develop Higher States of Con-
ing rise to pleasantness. ªª on a firm, but soft, comfortable surface (e.g., a double layer of sciousness1 (in conjunction with practices that develop total
With this programme, the pleasantness will spread all over, blanket on the floor); brain functioning such as the Transcendental Meditation and
and whatever inflexibility there is in different parts of the ªª away from strong, uncomfortable sunlight; the TM-Sidhi programme) ª Authentic ª Time-Tested ª Easy to
body will be replaced by pleasant flexibility. Practise ª Free from Harmful Side-Effects ª Oriented Towards
ªª in a place with a comfortable temperature;
Correcting the Root Cause of Imbalance
This creates mind-body integration. ªª in a settled atmosphere without distractions (e.g., no unpleasant
sights, sounds, touch, smells, or pets). Scientific Research
Personal Preparation
We practise Åsanas— Numerous scientific studies have validated the great benefits
Correct Performance of Yoga Åsanas for mental and physical health and for the
ªª when well-rested and feeling comfortable, preferably with emp ªª We practise Åsanas easily, comfortably, and naturally, without prevention of disease for all organ systems of the body.
ty bladder and bowels; strain or applying force. This is very important. If one is unab-
ªª in comfortable, loose clothing, suited to the temperature, prefer
ably made of natural fibres;
le to complete the posture comfortably, one should not strain
to complete it, but should perform the Åsana only as far as is
R
For more detailed, comprehensive, and profound knowledge
ªª with full attention (e.g., without TV, radio, talking, or inter- comfortable, and hold the pose only as long as is comfortable. and instruction, the 16-lesson course on Maharishi Yoga is rec-
ruptions). This applies particularly to individuals who are weak or unac ommended.2
customed to physical exercise.
Maharishi Yoga Åsanas are a very important aspect of Maha-
We do not practise Åsanas— ªª Effortless practice and the exper ience of pleasant steadiness en
rishi’s Vedic Science and Technology for developing of good
ªª within 3 to 4 hours after a meal. It is best not to eat or bathe sures the fastest rate of progress.
health and enlightenment for the individual, and creating an
immediately after Åsanas. ªª We practise in the following manner: increasingly disease-free, problem-free society.
ªª within 15 to 20 minutes of taking any beverages;
1) Move until a natural stretch is felt.
ªª during indigestion;
1
Life free from mistakes and problems, daily life supported by all
2) Easily, spontaneously, and effortlessly let the attention be on the Laws of Nature—life in fulfilment—enlightenment.
ªª during illnesses where exercise is contra-indicated, such as con the stretch.
Other short courses on health are Self-Pulse Reading; Diet, Digestion
2
ditions associated with fever; 3) Gradually, slowly, and easily come back to the starting position. and Nutrition; and Good Health through Prevention.
4
Copyright © 2012 Maharishi Vedic University Ltd. All rights reserved worldwide.