CHAPTER 2
ASANA: HOMAGE TO THE SOURCE
From the Gheranda Samhita, Hatha Yoga Pradipika, Shiva Samhita
I bow to that Lord Primeval who taught in the beginning the science of the Training of Hardiness (Hatha Yoga)--a science that stands out as the first rung on the ladder that leads to the supreme heights of Royal Training (Raja Yoga) (opening salutation from the Gheranda-Samhita).
There are eighty-four hundreds of thousands of Asanas described by Shiva. The postures are as many in number as there are numbers of species of living creatures in this universe. Among them eighty-four are the best; and among these eighty-four, thirty-two have been found useful for mankind in this world.
Gheranda Samhita 2.1-2).
Being the first accessory of Hatha Yoga, asana is described first. It should be practiced for gaining steady posture, health and lightness of body.
Hatha Yoga Pradipika 1.19
Introduction
Thirty-two asanas are described by Gheranda in his “collection” (samhita). Fifteen of these are also described by Svatmarama in the older “light” (pradipika) or commentary on Hatha Yoga, here indicated with a star (*). Of these 15, Svatmarama notes that four are “essential” (i.e. for sitting in pranayama), and these are indicated with a cross (✝).
GAZING (drishti) at the middle of the eyebrows is called “mid-brow gazing” (bhru madhya drishti) and is performed in asanas marked with an up-triangle(▲). GAZING at the tip of the nose (nasa agra drishti) is performed in asanas marked with a down-triangle (▼). JALANDHARA’S BOND (jalandhara bandha) is performed in asanas marked with a square (■).
For pictures of the modern equivalents of the pose, see the [bracketed page numbers] in Light on Yoga by B.K.S Iyengar.
NAME (in Sanskrit) MODERN
“English” EQUIVALENT RESULT
1. VAJRASANA Similar to Virasana Gives psychic powers
“Adamantine,” “Diamond” [89]
Sit on your heels, either with the tops of the feet on the floor, or the toes turned under (sometimes this pose is demonstrated with the buttocks between the feet). VARIATION: lean back on your hands, fingers pointed forward. Then lift your buttocks off the heels.
2. GOMUKHASANA* Starting position for Simhasana [82]
“Cow Face”
3. SIMHASANA*✝▼■ Similar [109] Destroys disease, facilitates the three major
“Lion” bandhas (mula, jalandhara, uddiyana, see below)
Note: In the Iyengar version, the knees are close together. Another version I’ve seen has the knees spread very wide.
4. MANDUKASANA Like wide-knee Virasana [compare 89]
“Frog”
Toes together, heels apart, sit on the inner feet [86]. Spread your knees at least as wide as the hips.
5. UTTANA MANDUKASANA Same as Mandukasana (#5) with arms raised, elbows bent,
“Extended Frog” hands touching scapulas
“Hold the head with the elbows ... resembling an upright frog” (Gheranda). In some versions the hands are placed on the same-side shoulder blades. In other versions the forearms are crossed and the hands placed on the opposite shoulder blades. You can find a drawing of this pose in Feuerstein’s Shambhala Encyclopedia of Yoga, p. 318.
6. KURMASANA* None, but similar to Balasana (Child’s Pose)
“Tortoise”
Bend forward from Mandukasana. Press your thumbs into your armpits, and your elbows to your knees. ALTERNATE: sit with the buttocks on the floor between the feet (as in the modern virasana). Then turn the feet onto their inner arches and press them to the floor.
7. BHADRASANA*✝▼■ Baddha Konasana [101] Destroys disease, gets rid of fatigue
“Auspicious,” “Happy” (Bound Angle)
VARIATION: lean forward, and push your elbows against your thighs [102].
8. SVASTIKASANA* Same (not illustrated in Light on Yoga)
“Fortunate,” “Prosperous”
Often performed as a simple cross-shin pose. Gheranda says to “ put the soles of both feet between the calves and the thighs and sit with a straight body.” In this sequence we’ll perform it as a “loose” cross-leg stretch. Place your left heel to the outside of your right hip and cross your right leg on top, with the right ankle to the OUTSIDE of your left knee (so your right sole is perpendicular to the floor). If you want more stretch slide the left shin forward to bring both shins parallel. Then reverse. VARIATION: lean forward and lay your torso on your inner thighs.
9. SAMKATASANA Gomukhasana [80], leg position only
“Critical,” “Dangerous”
VARIATION: though not described in the traditional texts, perform the arm position demonstrated in Light on Yoga for Gomukhasana. Note: when the right leg is high, the right arm is low; same on the left.
10. PADMASANA*✝▼■ Same [104] Destroys all disease, awakens Kundalini
“Lotus”
Sometimes described as Bound Lotus (baddha padmasana [118]). Press the root of the upper teeth with your tongue, contract your anus, and raise the apana vayu. Experienced beginner can perform Half Lotus (ardha padmasana)
11. YOGASANA▼ Yoga Mudrasana [120]
“Union” (Union Seal Pose)
Bend forward from either Lotus or Half Lotus.
12. KUKKUTASANA* Same [140]
“Cock”
Sit in Padmasana. Slip your arms between the calves and thighs, and lift your body off the floor.
Here perform Scale Pose (tolasana, literally “poising one’s self) [134].
13. VIRASANA* Similar to the leg position for Bharadvajasana II [298].
“Hero” (Bharadvaja’s Pose)
Sit on your buttocks. Bend the left knee and draw the leg back into Half Hero (ardha virasana, see the leg position in [138]). Bring the right leg into Lotus. VARIATION: bring one leg into Half Hero and the other into Half Bound Angle (ardha baddha konasana). This version of Virasana is sometimes called the Bull Pose (vrishasana).
14. UGRASANA Upavishta Konasana Stimulates prana, destroys dullness
“Stern” [148] (Seated Angle)
Described only in the Shiva Samhita. I’ve taken a liberty with this postures in performing it like Upavishta Konasana. Ugrasana is probably just another name for Pashchimottanasana (#16 below).
15. MAHA-MUDRA*✝▲■ Same [125] Cures all disease, destroys death, confers
“Great seal” siddhis
Perform this pose like Janu Shirshasana [126]. Press the left heel against the perineum, and keep the right leg straight. Then hold the sides of the right foot with your hands (or a strap).
16. PASHCHIMOTTANASANA* Same [153] Directs breath through sushumna, increases
“Intense-Stretch-of-the-West” appetite, reduces obesity, cures diseases
(i.e. the back of the body)
17. DHANURASANA* Akarna Dhanurasana [172]
“Bow” (Near-the-Ear Bow)
18. MATSYENDRASANA*▲ Ardha Matsyendrasana I Increases appetite, destroys
“Lord of Fish” [311] most deadly diseases, awakens
Kundalini, stops nectar shedding from
“moon” (at the base of the brain or the uvula)
19. SHALABHASANA Similar, leg position only [60]
“Locust”
Place your “hands by your chest ... and raise the feet nine inches” (Gheranda). VARIATION: put your fists under the lower abdomen, just inside the hip points, and lift your legs.
20. MAKARASANA Same [62] Increases body heat
“Sea Monster”
21. USHTRASANA Like Dhanurasana [63], but thighs stay on floor
“Camel”
22. BHUJANGASANA Same [72] Increases body heat, destroys disease, awakens
“Serpent” Kundalini
23. UTKATASANA Somewhat similar (see [42] for modern utkatasana)
“Superior,” “Hazardous”
In this sequence, perform Utkatasana like the squat shown in [317], except raise your heels off the floor. You can either stretch your arms out in front of you, parallel to the floor, raise them perpendicular to the floor, or touch the palms in Anjali Mudra.
24. VRIKSHASANA Same [2]
“Tree”
25. GARUDASANA Similar leg position only, hands on knees [56]
“Eagle”
VARIATION: though not described in the traditional texts, perform the arm position demonstrated in Light on Yoga for Garudasana. Note: when the left leg is high, the left arm is low; reverse on the right.
26. VIPARITA KARANI MUDRA (1) Shirshasana Destroys decay and death; the
“Inverse-Action Seal” (Headstand) adept “does not perish,” even at the
[180] dissolution of the universe
“Place the head and both hands on the ground, raise the feet, and remain steady” (Gheranda). I have found two interpretations of these instructions:
1. The pose looks like Shirshasana
2. The pose looks like Sarvangasana (Shoulderstand).
We’ll perform the pose first as Headstand, then as Shoulderstand (#29).
27. MAYURASANA* Same [352] Removes abdominal disorders, digests bad food,
“Peacock” destroys poisons, all diseases
28. VAJRONI MUDRA Not illustrated in Awakens Shakti, extends life, gives
Sometimes called Vajroli Light on Yoga perfection and emancipation; retention of
seed is obtained
“Support yourself on the ground with the palms of both hands and raise the head and feet into the air” (Gheranda). I’ve found different instructions for this mudra. In this sequence perform it like Full Boat (paripurna navasana [78]), except with the palms pressed to the floor slightly behind the hips. I’ve also seen this mudra described like Adho Mukha Vrikshasana (Handstand). Svatmarama describes this vajroni in a completely different way.
29. VIPARITA KARANI MUDRA (2) Shoulderstand [219]
30. MATSYASANA Same [114] Destroys disease
“Fish”
The photo in Light on Yoga shows the legs in Lotus. In this sequence, perform the pose with the legs in a simple cross. Be sure to cross the legs both ways, and spend an equal length of time in each cross.
31. SIDDHASANA* Same [84] Opens door to salvation, purifies nadis
“Accomplished,” “Perfect.”
One heel at the base of the perineum, the other at the top of the perineum (Gheranda).
32. MRITASANA* Shavasana [592] Destroys fatigue, calms mind
“Death” (Corpse)
OMITTED POSES (from Gheranda):
NAME (in Sanskrit) MODERN
“English” EQUIVALENT RESULT
1. GORAKSHASANA▼■ Like Siddhasana Brings success
“Cowherd”
Insert your feet between the calves and thighs (but not hidden like Guptasana), and cover the heels with upturned hands.
2. GUPTASANA Like Siddhasana
“Hidden, Concealed”
Hide your feet between the calves and thighs and sit your buttocks on top of them.
3. MUKTASANA Like Siddhasana Brings success
“Liberated”
Position your left heel under the buttocks and the right heel on top of the left. Sit up straight.
4. SVASTIKASANA* Like Siddhasana Destroys disease (Shiva Samhita)
“Lucky”
Insert your feet between the calves and thighs, sit up straight. Also called Sukhasana (Easy Pose).
5. UTTANA KURMASANA* Like Garbha Pindasana [141]
“Extended Tortoise” “Embryo-in-the-Womb”
While in Kukkutasana, recline on your back and hold your neck with both hands.
6. VRISHASANA
“Bull”
Sit your buttocks on the right ankle, turn the left foot out beside the hip.
There are eighty-four hundreds of thousands of Asanas described by Shiva. The postures are as many in number as there are numbers of species of living creatures in this universe. Among them eighty-four are the best; and among these eighty-four, thirty-two have been found useful for mankind in this world.
Gheranda Samhita 2.1-2).
Being the first accessory of Hatha Yoga, asana is described first. It should be practiced for gaining steady posture, health and lightness of body.
Hatha Yoga Pradipika 1.19
Introduction
Thirty-two asanas are described by Gheranda in his “collection” (samhita). Fifteen of these are also described by Svatmarama in the older “light” (pradipika) or commentary on Hatha Yoga, here indicated with a star (*). Of these 15, Svatmarama notes that four are “essential” (i.e. for sitting in pranayama), and these are indicated with a cross (✝).
GAZING (drishti) at the middle of the eyebrows is called “mid-brow gazing” (bhru madhya drishti) and is performed in asanas marked with an up-triangle(▲). GAZING at the tip of the nose (nasa agra drishti) is performed in asanas marked with a down-triangle (▼). JALANDHARA’S BOND (jalandhara bandha) is performed in asanas marked with a square (■).
For pictures of the modern equivalents of the pose, see the [bracketed page numbers] in Light on Yoga by B.K.S Iyengar.
NAME (in Sanskrit) MODERN
“English” EQUIVALENT RESULT
1. VAJRASANA Similar to Virasana Gives psychic powers
“Adamantine,” “Diamond” [89]
Sit on your heels, either with the tops of the feet on the floor, or the toes turned under (sometimes this pose is demonstrated with the buttocks between the feet). VARIATION: lean back on your hands, fingers pointed forward. Then lift your buttocks off the heels.
2. GOMUKHASANA* Starting position for Simhasana [82]
“Cow Face”
3. SIMHASANA*✝▼■ Similar [109] Destroys disease, facilitates the three major
“Lion” bandhas (mula, jalandhara, uddiyana, see below)
Note: In the Iyengar version, the knees are close together. Another version I’ve seen has the knees spread very wide.
4. MANDUKASANA Like wide-knee Virasana [compare 89]
“Frog”
Toes together, heels apart, sit on the inner feet [86]. Spread your knees at least as wide as the hips.
5. UTTANA MANDUKASANA Same as Mandukasana (#5) with arms raised, elbows bent,
“Extended Frog” hands touching scapulas
“Hold the head with the elbows ... resembling an upright frog” (Gheranda). In some versions the hands are placed on the same-side shoulder blades. In other versions the forearms are crossed and the hands placed on the opposite shoulder blades. You can find a drawing of this pose in Feuerstein’s Shambhala Encyclopedia of Yoga, p. 318.
6. KURMASANA* None, but similar to Balasana (Child’s Pose)
“Tortoise”
Bend forward from Mandukasana. Press your thumbs into your armpits, and your elbows to your knees. ALTERNATE: sit with the buttocks on the floor between the feet (as in the modern virasana). Then turn the feet onto their inner arches and press them to the floor.
7. BHADRASANA*✝▼■ Baddha Konasana [101] Destroys disease, gets rid of fatigue
“Auspicious,” “Happy” (Bound Angle)
VARIATION: lean forward, and push your elbows against your thighs [102].
8. SVASTIKASANA* Same (not illustrated in Light on Yoga)
“Fortunate,” “Prosperous”
Often performed as a simple cross-shin pose. Gheranda says to “ put the soles of both feet between the calves and the thighs and sit with a straight body.” In this sequence we’ll perform it as a “loose” cross-leg stretch. Place your left heel to the outside of your right hip and cross your right leg on top, with the right ankle to the OUTSIDE of your left knee (so your right sole is perpendicular to the floor). If you want more stretch slide the left shin forward to bring both shins parallel. Then reverse. VARIATION: lean forward and lay your torso on your inner thighs.
9. SAMKATASANA Gomukhasana [80], leg position only
“Critical,” “Dangerous”
VARIATION: though not described in the traditional texts, perform the arm position demonstrated in Light on Yoga for Gomukhasana. Note: when the right leg is high, the right arm is low; same on the left.
10. PADMASANA*✝▼■ Same [104] Destroys all disease, awakens Kundalini
“Lotus”
Sometimes described as Bound Lotus (baddha padmasana [118]). Press the root of the upper teeth with your tongue, contract your anus, and raise the apana vayu. Experienced beginner can perform Half Lotus (ardha padmasana)
11. YOGASANA▼ Yoga Mudrasana [120]
“Union” (Union Seal Pose)
Bend forward from either Lotus or Half Lotus.
12. KUKKUTASANA* Same [140]
“Cock”
Sit in Padmasana. Slip your arms between the calves and thighs, and lift your body off the floor.
Here perform Scale Pose (tolasana, literally “poising one’s self) [134].
13. VIRASANA* Similar to the leg position for Bharadvajasana II [298].
“Hero” (Bharadvaja’s Pose)
Sit on your buttocks. Bend the left knee and draw the leg back into Half Hero (ardha virasana, see the leg position in [138]). Bring the right leg into Lotus. VARIATION: bring one leg into Half Hero and the other into Half Bound Angle (ardha baddha konasana). This version of Virasana is sometimes called the Bull Pose (vrishasana).
14. UGRASANA Upavishta Konasana Stimulates prana, destroys dullness
“Stern” [148] (Seated Angle)
Described only in the Shiva Samhita. I’ve taken a liberty with this postures in performing it like Upavishta Konasana. Ugrasana is probably just another name for Pashchimottanasana (#16 below).
15. MAHA-MUDRA*✝▲■ Same [125] Cures all disease, destroys death, confers
“Great seal” siddhis
Perform this pose like Janu Shirshasana [126]. Press the left heel against the perineum, and keep the right leg straight. Then hold the sides of the right foot with your hands (or a strap).
16. PASHCHIMOTTANASANA* Same [153] Directs breath through sushumna, increases
“Intense-Stretch-of-the-West” appetite, reduces obesity, cures diseases
(i.e. the back of the body)
17. DHANURASANA* Akarna Dhanurasana [172]
“Bow” (Near-the-Ear Bow)
18. MATSYENDRASANA*▲ Ardha Matsyendrasana I Increases appetite, destroys
“Lord of Fish” [311] most deadly diseases, awakens
Kundalini, stops nectar shedding from
“moon” (at the base of the brain or the uvula)
19. SHALABHASANA Similar, leg position only [60]
“Locust”
Place your “hands by your chest ... and raise the feet nine inches” (Gheranda). VARIATION: put your fists under the lower abdomen, just inside the hip points, and lift your legs.
20. MAKARASANA Same [62] Increases body heat
“Sea Monster”
21. USHTRASANA Like Dhanurasana [63], but thighs stay on floor
“Camel”
22. BHUJANGASANA Same [72] Increases body heat, destroys disease, awakens
“Serpent” Kundalini
23. UTKATASANA Somewhat similar (see [42] for modern utkatasana)
“Superior,” “Hazardous”
In this sequence, perform Utkatasana like the squat shown in [317], except raise your heels off the floor. You can either stretch your arms out in front of you, parallel to the floor, raise them perpendicular to the floor, or touch the palms in Anjali Mudra.
24. VRIKSHASANA Same [2]
“Tree”
25. GARUDASANA Similar leg position only, hands on knees [56]
“Eagle”
VARIATION: though not described in the traditional texts, perform the arm position demonstrated in Light on Yoga for Garudasana. Note: when the left leg is high, the left arm is low; reverse on the right.
26. VIPARITA KARANI MUDRA (1) Shirshasana Destroys decay and death; the
“Inverse-Action Seal” (Headstand) adept “does not perish,” even at the
[180] dissolution of the universe
“Place the head and both hands on the ground, raise the feet, and remain steady” (Gheranda). I have found two interpretations of these instructions:
1. The pose looks like Shirshasana
2. The pose looks like Sarvangasana (Shoulderstand).
We’ll perform the pose first as Headstand, then as Shoulderstand (#29).
27. MAYURASANA* Same [352] Removes abdominal disorders, digests bad food,
“Peacock” destroys poisons, all diseases
28. VAJRONI MUDRA Not illustrated in Awakens Shakti, extends life, gives
Sometimes called Vajroli Light on Yoga perfection and emancipation; retention of
seed is obtained
“Support yourself on the ground with the palms of both hands and raise the head and feet into the air” (Gheranda). I’ve found different instructions for this mudra. In this sequence perform it like Full Boat (paripurna navasana [78]), except with the palms pressed to the floor slightly behind the hips. I’ve also seen this mudra described like Adho Mukha Vrikshasana (Handstand). Svatmarama describes this vajroni in a completely different way.
29. VIPARITA KARANI MUDRA (2) Shoulderstand [219]
30. MATSYASANA Same [114] Destroys disease
“Fish”
The photo in Light on Yoga shows the legs in Lotus. In this sequence, perform the pose with the legs in a simple cross. Be sure to cross the legs both ways, and spend an equal length of time in each cross.
31. SIDDHASANA* Same [84] Opens door to salvation, purifies nadis
“Accomplished,” “Perfect.”
One heel at the base of the perineum, the other at the top of the perineum (Gheranda).
32. MRITASANA* Shavasana [592] Destroys fatigue, calms mind
“Death” (Corpse)
OMITTED POSES (from Gheranda):
NAME (in Sanskrit) MODERN
“English” EQUIVALENT RESULT
1. GORAKSHASANA▼■ Like Siddhasana Brings success
“Cowherd”
Insert your feet between the calves and thighs (but not hidden like Guptasana), and cover the heels with upturned hands.
2. GUPTASANA Like Siddhasana
“Hidden, Concealed”
Hide your feet between the calves and thighs and sit your buttocks on top of them.
3. MUKTASANA Like Siddhasana Brings success
“Liberated”
Position your left heel under the buttocks and the right heel on top of the left. Sit up straight.
4. SVASTIKASANA* Like Siddhasana Destroys disease (Shiva Samhita)
“Lucky”
Insert your feet between the calves and thighs, sit up straight. Also called Sukhasana (Easy Pose).
5. UTTANA KURMASANA* Like Garbha Pindasana [141]
“Extended Tortoise” “Embryo-in-the-Womb”
While in Kukkutasana, recline on your back and hold your neck with both hands.
6. VRISHASANA
“Bull”
Sit your buttocks on the right ankle, turn the left foot out beside the hip.
