If you are interested in improving your life on all levels – body, mind and spirit – then yoga is for you. And if you want to know the details of how to practice yoga, as well as feel that they are genuine and authentic, then it helps to go to the source of all yoga literature, namely the Vedas of ancient India. Written in Sanskrit which is the original language of the planet from which almost all others originate, the Vedas are the greatest body of knowledge known to us on the planet today when it comes to consciousness, which of course includes yoga and meditation.
I took a look into the Upanishads to find some original information and found one of the 108 Upanishads called “Yoga Kundalini Upanishad”. You may have heard of Kundalini yoga, the process of raising the life force from the base of the spine to the head, up through the spine. The Upanishad lists some pranayama (breathing) techniques as well as some asana (sitting postures) which facilitate good health, mental clarity and ultimately awakened consciousness.
Here are some asnas or yoga sitting postures that you can try in your meditation. With regular practice you will feel improved state of mind and well-being. In future posts I will share some of the breathing (pranayama) techniques listed in the same Upanishad, and you can know that they are authentic and bona fide, coming from the original textbook on yoga. Let me know what you think and if you have tried these techniques or if you have any insights to add.
Asanas (Yogic Postures):
1. Siddhasana (Accomplished Pose):
◦ Sit on the ground with legs stretched forward.
◦ Bend the left leg and place the left heel against the perineum.
◦ Place the right foot on top of the left thigh.
◦ Keep the head, neck, and spine straight.
◦ Rest the hands on the knees in a comfortable mudra (hand gesture).
◦ This asana helps in the awakening of Kundalini by applying pressure on certain points.
2. Padmasana (Lotus Pose):
◦ Sit on the ground with legs stretched forward.
◦ Bend the right leg and place the right foot on top of the left thigh.
◦ Bend the left leg and place the left foot on top of the right thigh.
◦ Keep the head, neck, and spine straight.
◦ Rest the hands on the knees in a comfortable mudra.
◦ This asana helps in calming the mind and focusing the energy.
3. Bhadrasana (Gracious Pose):
◦ Sit on the ground with legs stretched forward.
◦ Bend the knees and bring the soles of the feet together, allowing the knees to drop out to the sides.
◦ Hold the feet with hands or clasp the toes.
◦ Keep the head, neck, and spine straight.
◦ This asana stimulates the root chakra and facilitates energy flow.
4. Moolabandhasana (Root Lock Pose):
◦ Sit in a comfortable seated position.
◦ Place the hands on the knees.
◦ Inhale deeply and exhale completely.
◦ Contract the muscles of the pelvic floor, pulling the anus and genitals upward.
◦ Maintain the contraction while holding the breath for as long as comfortable.
◦ Release the contraction and repeat the process.
◦ This asana activates the energy at the base of the spine and helps in directing it upward.
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