The article "MUDRAS: POSITION OF HAND" talks about fitness, it has been written by ACHARYA MAHAPRAGYA.
Three are two alternatives, one position is called Jnana-Mudra.
Keep your right hand on the right knee and left hand on the left
knee, keeping the palms turned up. Let the tip of the index
finger touch the tip of the thumb with a slight pressrue between
them. Keep the other fingres straight.
The alternate position is called Brahma-Mudra.
Keep both the
hands on your lap, one aobve the other, by keeping the palms up
turned. Let the left palm remain under the right one.
In lying down posture, lie down on your back on a blaknet with
your legs slightly apart keeping a distance of about 25-30 cms
between your heels. Keep your hands along side your body with a
distance of about 15 cms between the palms and the trnuk.
Allow
your palms to remain open and tumed up.
During the exercise of relaxation you have to practice Mula
Bandh that's contraction of the muscles of your rectum and
relaxing them.
Kayotsarga has two implications: Complete relaxation of the
body and self-awareness.
Complete steadiness of the body is of
course essential throughout the exercise.
Be alert to practice kayotasrga in lying down posture.
First of
all see that there is apmle space for lying down. Before
starting the actual exercise, stand up and make a resolve for
practice of Kayotsarga.
First step
With folded hnads repeat.
"I pratcise Kayotsarga to relieve
myself of physical, mental and emotional tension". Fix the
duration of the exercise for 45 minutes. On completion of this
duration, I sahll pronounce "Om Shanti" three times.
SecondStep
Stand straight with the spine and neck in straight line but
without stiffness.
Keep your feet parallel to each otehr with a
distance of about 10 cms between them.
Let your arms hang down
loosely from shoulder-joints close to your body with the palms
open, facing inwards and fingers straight and pointing down.
Taking a deep breath stretch your hand above your head and
standing on your toes, create tension by stretching your body
fully upward and experience the condiiton of tension. Exhale,
bring your hands down and relax, and expereince the condition of
relaxation.
Experience the conditoin of tension and relaxation
alternately three times by repeating the exercise.
Third Step
Now lie down on your back and repeat the exercise which you did
in the standing position and experience the condition of tension
and relaxation alternately three times by repeating the
exercise. Simultaneously practise Mula Bandh.
Now spread out your legs slightly apart keeping the distance of
about 25-30 cms betewen your heels. Keep your hadns alongside
your body with a distance of about 15 cms between the palm and
trunk.
Allow your pamls to remain open and turned up.
Keep your
eyes softly closed.
Now keep your body completely motionless.
This is really essential. Slow down the breath, keeping the body
completely steady and motionless.
Now try to experience that each part of your body including
your limbs are becmoing as heavy as lead. ...
One minute
Now experience that each part of your body is becoming as light
as cotton.
.......Two minutes
Starting with the titanic toe of your right foot conecntrate your
mind on it.
Allow your mind to spread throughout the titanic toe.
Suggest to the msucles and nerves to relax
'Relax....Relax....Relax....." Experience that they are
relaxing. Experience that they have become relaxed. In the same
way attain relaxation of the other part of the right leg--- the
other toes, sole, heel, ankle, upper part of the foot, calf
muscles, knee, thigh, upto the hip-joint. In the same way relax
the left limb upto the hip-joint. Experience that the whole of
the lower portion of the body has become completely relaxed.
Now achieve the relaxation of the mdidle portion of the body
from the waist upto the neck.
Concentrate your mind on each part
one by one, starting with the lower abdomen, rleax the front,
the back, the right side, the left side, the outside and the
inside of your lower abdomen. Now through your navel, enter the
abdominal cavity and relax the large intestine, the small
intestine, the kidneys, the spleen, the liver, the pancreas, the
stomach and the diaphragm. Use auto-suggestion and achieve
relaxtion. Then concentrate your mind on the chset and relax the
entire ribcage beginning with the lowest rib, relax each and
every rib in turn. Realx the right ribs and the left ribs. Now
enter the chest and relax the right lung, the left lung and the
heart by auto-suggestion.(Those who have got any heart trouble
should pause here for a few minutes and by auto-suggestion, slow
down the heart to remove stress.) Then concentrate your mind on
both the hands and arms one by one, starting from the thumb, the
fingers, the palms, the wrist, the lower arm, the elbow, the
upper arm and the shoulder.
Now achieve the relaxation of the
neck muscles in the front and in the back.
Experience that the
whole of middle portion of your body has become completely
relaxed.
Now achieve the relaxation of the upper portoin of the body
from throat upto the head. Now we come to a litlte more
difficult part of the exercise. So far you were relaxing large
muscles which repsond quickly to your suggestion. But at this moment we
have to relax a large number of small and tiny muscles which are
difficult to relax.
First unclench your teeth and unlock your
jaws and let your tnogue go limp. Keep your lips softly closed.
Now relax all the facial muscles beginning with the chin, the
lips, the inner portion of the mouth including the teeth, the
gums, the palate and the tongue, vocal cords; then the cheeks,
the nose, the ears and the temples, both the eyes, the forehead
and the scalp. Through auto-suggestion achieve relaxation.
Experience that the whole of your upper portion of the body has
become completely relaxed.
Again allow your mind to travel from the head upto the feet and
from the feet upto the head, this time rather quickly and see
that there is no tension anywhere in the body. Experience
lightness in evrey part of the body. The whole body from the
feet upto the head has become completely relaxed.
Remain completely aware of each and eevry part of the body.
Now experience that your body is surrounded by a flow of bright
white light. Allow your body to flow in the white steram. Allow
your body to let go.
Experinece that your, body is floating like
a straw. Experience copmlete detachment to the body.
Experience peace in each and every point of your consciousness.
Fourth Step
Allow your muscles and nerves to come back to the normal state
of working by allowing your mind and vital energy to go over
each part of the body from head to the feet and using slow and
deep breathing. Actaully experience each part of the body is
becoming active. Conclude the exercise by three long breaths.
Om
Shanti
Come back slowly to the posture of sitting. Repeat the aphorism
of tkaing refuge ...3 times
Repeat 'Vande Sachcham' ...3 times.
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