Blog

Iyengar and the Invention of Yoga

by Michelle Goldberg (The New Yorker, Aug. 23, 2014)

In contemporary yoga classes, teachers often speak of Patanjali’s “Yoga Sutras,” a philosophical text compiled around two thousand years ago, as the wellspring of the practice. This requires an imaginative leap, because the yoga sutras say next to nothing about physical poses; their overriding concern is the workings of the mind. Yoga, the sutras say, “is the restriction of the fluctuations of consciousness.” The total of their guidance about posture is that it should be “steady and comfortable.”

Instructions for postures, or asanas, appeared much later, in medieval tantra-inflected texts, such as the “Hatha Yoga Pradipika.” Even in those works, however, you won’t find many of the positions taught today as yoga. Fifteen poses appear in the “Hatha Yoga Pradipika,” most of them seated or supine. There are no sun salutations, no downward-facing dogs or warriors. There are instructions for drawing discharged semen back into the penis, so as to overcome death, and for severing the tendon connecting the tongue to the bottom of the mouth, and lengthening it so that it can touch the forehead.

Until the twentieth century, educated Indians and Westerners alike tended to disdain the occult practices denoted by the term “hatha yoga.” “We have nothing to do with it here, because its practices are very difficult and cannot be learnt in a day, and, after all, do not lead to much spiritual growth,” wrote Swami Vivekananda, who did much to popularize yoga philosophy in the West with his 1896 book, “Raja Yoga.” Only in the modern era has hatha yoga been transformed into a wholesome, accessible regimen for health and well-being. A central figure in this transformation was B. K. S. Iyengar, the author of the 1966 yoga bible “Light on Yoga,” who died this week at the age of ninety-five.

I met Iyengar in 2010, at his institute in Pune, a city about a hundred miles south of Mumbai, where students from all over the world travelled to study with the revered yoga master. I’d gone there to interview him for my book about Indra Devi, an actress born in Russia, who’d studied with Iyengar’s brother-in-law, the guru Tirumalai Krishnamacharya. Iyengar sat at the head of a table in a windowless basement library surrounded by Western students bent over research and translation projects. With his mane of white hair and intense, laughing eyes topped by bushy caterpillar brows, he seemed, in his nineties, impossibly vital, as if he had actually discovered a yogic method for cheating death.

Iyengar was the eleventh of thirteen children born into a poor South Indian family; after his father’s death, when he was eight years old, they neared destitution. Before Iyengar found yoga, he said many times, he was a sickly boy, enervated by tropical diseases. “My sisters and sisters-in-law used to say that my head would hang down on a repulsive body in such a way that they never touched me on account of my appearance,” he wrote in the essay “My Yogic Journey.” He left secondary school after failing an exam and losing his scholarship, and never received further education.

When Iyengar was sixteen, in 1934, he was sent to live with his sister and her husband, Krishnamacharya, in Mysore, a green, temperate city not far from Bangalore. He arrived at a time of enormous ferment in the development of modern yoga. Indian nationalists were particularly taken with the global vogue for “physical culture,” in part because British domination was often justified in terms of physical superiority. As the nationalist movement gained steam and Indians turned away from foreign imports— replacing Western clothing with homespun khadi cloth, for example—nationalists found in the old hatha yoga the basis for a physical culture that was distinctly Indian. Krishnamacharya, a brilliant scholar who had sacrificed respectability to pursue the outré path of hatha yoga, was at the forefront of this renaissance. At the invitation of the progressive Maharaja of Mysore, a patron of traditional Indian arts and an avid sportsman, he ran a yoga shala at the palace, where he taught yogic physical culture to royal boys.

The system that Krishnamacharya created there drew on hatha yoga, as well as traditional Indian wrestling and gymnastics, British Army calisthenics and, according to the scholar Mark Singleton, the Danish educator Niels Bukh’s “primitive gymnastics.” It included sun salutations and standing postures, such as the triangle pose, that don’t appear in any ancient yogic text. In his 2010 book, “Yoga Body: The Origins of Modern Posture Practice,” Singleton concludes that Krishnamacharya’s method was “a synthesis of several extant methods of physical training that (prior to this period) would have fallen well outside any definition of yoga.”

Krishnamacharya could be fierce and demanding. “Guruji had a frightful personality,” Iyengar wrote. “He would hit us hard on our backs as if with iron rods. We were unable to forget the severity of his actions for a long time. My sister also was not spared from such blows.” Soon after Iyengar arrived, Krishnamacharya’s top pupil ran away, just days before a Y.M.C.A. conference at the palace that was to include an asana recital. Needing someone to demonstrate, Krishnamacharya recruited his young relative, demanding that he learn a series of difficult poses. Though weak and stiff, Iyengar did his best to comply, injuring himself badly but impressing the audience. After that, he often demonstrated for his brother-in-law.

Krishnamacharya, eager to proselytize, eventually sent Iyengar to teach in colleges and gymnasiums in Pune. Iyengar worked hard as an instructor, afraid that, if he failed, he’d have to return to his brother-in-law. He knew from experience the dangers of forcing oneself into poses prematurely, and he set about developing a slower, more anatomically precise type of yoga, using props like blocks and blankets to help students find correct alignment. At once challenging and therapeutic, his yoga would become hugely popular in the West, thanks in large part to the assistance of the violinist Yehudi Menuhin.

Menuhin, who’d developed an interest in yoga after finding a book about it in an osteopath’s waiting room, met Iyengar while on tour in India in 1952. Iyengar’s teachings had a profound effect on him; in a 1953 Life magazine story called “Yehudi’s Yoga,” he said that yoga had led to a breakthrough in his art, and was even more important to him than violin practice. Menuhin introduced Iyengar to the Standard Oil heiress Rebekah Harkness, who brought him to Rhode Island for six weeks in 1956. Life photographed Iyengar instructing her family in seated forward bends and shoulder stands, and showed him performing a difficult forearm balance while perched on a low wall overlooking the sea. The article was headlined “A New Twist for Society.”

Iyengar doesn’t get all the credit for making yoga safe for society ladies; two of Krishnamacharya’s other students helped to disseminate yoga as we know it. Devi, the actress, who taught Hollywood stars like Greta Garbo and Gloria Swanson, was for a time known as the First Lady of Yoga. K. Pattabhi Jois, who began studying with Krishnamacharya as a boy and remained devoted to him all his life, created the vigorous ashtanga system, the prototype for “power yoga.”

No other yoga teacher, however, was as influential as Iyengar. His “Light on Yoga,” with a foreword by Menuhin, remains unparallelled as a guide to asana practice. As a Yoga Journaltribute put it, when “teachers refer to the correct way to do a posture, they’re usually alluding to the alignment Mr. Iyengar instructs and expertly models in his book.” In “Light on Yoga,” Iyengar describes yoga as a “timeless pragmatic science evolved over thousands of years dealing with the physical, moral, mental and spiritual well-being of man as a whole,” and calls Patanjali’s “Yoga Sutras” the “first book to systematize this practice.” The desire to imbue his methods with ancient authority is understandable, but Iyengar was too modest. It was he, not any ancient sage, who figured out how to show people the world over the safest way to stand on their heads.

https://www.newyorker.com/business/currency/iyengar-invention-yoga

Study Finds Yogā(sana) Can Help Back Pain

Study Finds Yogā(sana) Can Help Back Pain, but Keep It Gentle, with These Poses by Allison Aubrey

New research finds that a yogā(sana) class designed specifically for back pain can be as effective as physical therapy in relieving pain. The protocol includes gentle poses and avoids more difficult ones. Comstock Images/Getty Images

If you’re tired of popping pain medicine for your lower back pain, yogā(sana) may be a good alternative.

New research finds that a yogā(sana) class designed specifically for back pain can be as safe and effective as physical therapy in easing pain.

The protocol was developed by researchers at Boston Medical Center with input from yogā(sana) teachers, doctors and physical therapists.

During the class, trained instructors guide participants through gentle poses, including cat-cow, triangle pose and child’s pose. Simple relaxation techniques are part of the class as well. More difficult poses, such as inversions, are avoided. A guidebook that details the poses taught during the class is freely available, as is a teacher training manual.

The findings, published Monday in the Annals of Internal Medicine, are in line with new guidelines for treating back pain from the American College of Physicians. The group recommends that people with back pain should avoid pain medicines if possible, and instead opt for alternatives such as tai chi, yogā(sana) and massage. As we’ve reported, those guidelines are aimed at people with run-of-the-mill back pain, rather than pain due to an injury or other diagnosed problem.

Who was in the study? Researchers recruited 320 racially diverse, predominantly low-income participants in the Boston area, all of whom had chronic low back pain. The study lasted one year.

What did participants in the study do? Participants were divided into three groups. One group was assigned to a weekly yogā(sana) class for 12 weeks. Another group was assigned 15 physical therapy (PT) visits. The third group received an educational book and newsletters. For the remainder of the year — roughly 40 weeks — participants in the yogā(sana) group were assigned to either drop-in classes or home practice. The PT group was assigned to either “PT booster sessions” or home practice.

The skinny: Researchers assessed changes in pain and function using a 23-point questionnaire. The participants in the yogā(sana) and physical therapy groups had about the same amount of improvement in pain and functioning over time.

When the study began, about 70 percent of the patients were taking some form of pain medication. At the end of three months, when the yogā(sana) classes were wrapping up, the percentage of yoga and PT participants still taking pain medication had dropped to about 50 percent. By comparison, the use of pain medication did not decline among participants in the education group.

“It’s a significant reduction,” says study author Rob Saper, director of integrative medicine at Boston Medical Center.

“I’m not recommending that people just go to any yogā(sana) class,” Saper told us. He pointed out that their research has helped nail down poses and relaxation techniques that are helpful and safe.

Saper says he chose to compare the effects of yogā(sana) with physical therapy because “PT is the most common referral that physicians make for patients with back pain. It’s accepted, it’s reimbursed, and it’s offered in most hospitals.”

Saper says if research shows that yogā(sana) can be as effective, “maybe yogā(sana) should be considered as a potential therapy that can be more widely disseminated and covered [by insurance].”

An editorial published alongside the study points out that treating low back pain is complicated and improvements documented in the study were modest.

“Any single treatment approach is unlikely to prove helpful to all or even most patients,” writes Stefan Kertesz of the University of Alabama at Birmingham School of Medicine and his co-author, Douglas Chang of University of California, San Diego. Nonetheless, as this new study has shown, “yogā(sana) offers some persons tangible benefit without much risk,” they conclude.

How Yoga Works

BY ANGELA WILSON

We all know that yoga does a body (and a mind) good. But up until recently, no one could really say with any degree of certainty why—or even how—it improves conditions as varied as depression and anxiety, diabetes, chronic pain, and even epilepsy.

Now a group of researchers at Boston University School of Medicine believe they’ve discovered yoga’s secret. In an article published in the May 2012 issue of Medical Hypotheses journal under an impossibly long title, Chris Streeter, PhD, and her team hypothesize that yoga works by regulating the nervous system. And how does it do that? By increasing vagal tone—the body’s ability to successfully respond to stress.

The Study:

The Effects of Yoga on the Autonomic Nervous System, Gamma-aminobutyric-acid, and Allostasis in Epilepsy, Depression, and Post-traumatic Stress Disorder.

What Is Vagal Tone?

Most of us don’t even know we have a vagus that needs toning, but we most certainly do. The vagus nerve, the largest cranial nerve in the body, starts at the base of the skull and wanders throughout the whole body, influencing the respiratory, digestive, and nervous systems. Often thought of as our “air traffic controller,” the vagus nerve helps to regulate all our major bodily functions. Our breath, heart rate, and digestion—as well as our ability to take in, process, and make sense of our experiences—are all directly related to the vagus nerve.

We know when the vagus nerve is toned and functioning properly because we can feel it on different levels: Our digestion improves, our heart functions optimally, and our moods stabilize. We have an easier time moving from the more active and often stressful states of being to the more relaxed ones. As we get better at doing that, we can manage life’s challenges with the right blend of energy, engagement, and ease. When we can consistently maintain this flexible state we are thought to have “high vagal tone.”

…low vagal tone is correlated with such health conditions as depression, post-traumatic stress disorder, chronic pain, and epilepsy.

“Low vagal tone,” on the other hand, brings with it a sense of depletion. Our digestion becomes sluggish, our heart rate increases, and our moods become more unpredictable and difficult to manage. Not surprisingly, low vagal tone is correlated with such health conditions as depression, post-traumatic stress disorder, chronic pain, and epilepsy—not coincidentally, the same conditions that show significant improvement with yoga practice. Researchers hypothesize that it is vagal stimulation through yoga that improves these conditions.

To test their theory, the researchers investigated practices they believed would increase vagal tone. For example, they found that resistance breathing, such as ujjayi pranayama, increases the relaxation response, as well as heart rate variability (another marker of resilience). And a pilot study conducted on more experienced yogis showed that chanting Om out loud increased vagal tone and the relaxation response more than chanting it silently to oneself. Studies such as this one begin to reveal how different yogic practices impact human physiology in different ways.

A Pilot Study Conclusion

A Pilot Study

In 2004 David Shapiro, Ph.D. and Karen Cline, B.A., published a study in the International Journal of Yoga Therapy (No. 14) with two objectives. First, “examine changes in self-reported moods and emotioinal states from before and after Iyengar Yoga classes and how they are affected by the practice of different types of Yoga poses” and second, “to deternine whethere observed changes in mood depend on one’s personality traits”.

“The main objective of [this] study was to test the hypothesis derived from Iyengar Yoga teaching and theory that the practice of back bends results in increases in positive emotional states (feeling happy or elated) and decreases in negative emotional states (feeling sad or depressed).” “To control for nonspecific factors, the effects of back bends were compared with the effects of two other typical Yoga practices (forward bends and standing poses). In this way, [it] could [be] determine[d] whether the expected changes in moods would be more pronounced in or specific to the practice of back bends.”

“By comparing the effects of the different class types within the same subjects, we could determine whether changes in self-reported moods from before to after a session would vary as a function of the specific focus on a given Yoga practice.” “A second aim was to test the hypothesis that mood changes asso- ciated with the different Yoga prac- tices would be related to personality traits. For this purpose, individual differences in anxiety, depression, and hostility were examined. These traits are related to emotional behavior and experience and may predict how a person’s mood changes with the practice of the different poses.”

Conclusion

“The practice of Yoga appears to result in increases in positive moods, decreases in negative moods, and increases in energy level regardless of the âsana practiced. Despite the effort and sustained physical exertion in Yoga, psychological wellbeing is enhanced after a Yoga class, which no doubt reinforces further participation. These effects tend to last at least for a few hours after a class. The specific poses also appear to result in differences in how moods are affected, although these results need to be replicated in a larger sample. The topic of social, psychological, and physiological mechanisms of movements is worthy of further attention. Moreover, the fact that mood changes may be in part dependent on one’s characteristic coping styles deserves further investigation. Back bends appear to be effective in increasing positive moods in general and in individuals who are relatively hostile or depressed. Yoga should be investigated for its potential clinical application in mood disorders and depression and in the management of hostility.”

http://iynaus.org/sites/iynaus_files/pages/research/MoodDisordersIyengaryoga.pdf

Try It, You’ll Like It

Lower Your Shoulder Blades?
In his How to Heal (and Prevent) Shoulder Injuries (2007) Doug Keller begins, “Each time you lift your arms, your shoulder muscles- both big and small -initiate a dance full of subtle nuances. The complex interaction of those muscles, coupled with the unique structure of the shoulder joint, give our arms a wide range of motion. In fact, the shoulder is one of the loose joints in the body.”

“But this freedom of movement comes at a price: shoulders are vulnerable to injury both from sudden falls and from repetitive action such as throwing a baseball. The muscles of the rotator cuff, the most delicate movers of the shoulders, are particularly susceptible. But here is the good news: a regular, targeted asana practice can help you maintain healthy rotator cuffs by bringing awareness to your alignment, strengthening your shoulder muscles, and opening your chest.”

Early on, I struggled with where to place the scapula on bringing the arms over head. Directions to “lower the shoulder blades” appeared to be correct but this never felt quite right. Later, instruction to turn the upper arms by rotating triceps in, or biceps out, helped tremendously and eventually made my own teaching clearer.

One can hear John Schumacher giving a very similar instruction in his Urdhva Hastasana video. Within a Daily Bandha posting by Ray Long (Shoulder Kinematics in Yoga, Pt. 1), the video clearly shows that scapular rotation allows for maximum lift of the upper arm bone, collar bones and ribs. This very same action is also necessary when doing Downward Facing Dog, Full Arm Balance, Upward Wheel and others.

Doug Keller writes much the same and more in the PDF below, Shoulder to Shoulder. Explaining in detail, “When the arms come fully overhead, a slight reversal of direction has to take place: the shoulder blades should slightly depress, posteriorly tilt, and adduct in order to complete the motion to 180 degrees.” Keller precedes this with, “There is some elevation (‘shrugging’) of the shoulders as the arms come overhead, but not during the ‘setting’ phase of flexion and abduction.”

Try it, you’ll like it.

Peace

D. Keller- Shoulders.pdf

Śavasana from LoP

These instructions for Savasana are a modified version of Chapter 30 in Light on Pranayama (LoP). This script uses Mr. Iyengar’s words, but turns some of the descriptive passages into instructions so that when recorded, you can have an experience of Mr. Iyengar’s words leading you into Savasana when playing it back. All of this was originally prepared by Denise Weeks (Intermediate Junior II, IYNAUS Board member) for her students, whom she asked not to follow habitual patterns but instead to stay alert and implement the instructions.

So you know what to expect, instructions will take about 10-12 minutes. Be sure give yourself at least an additional five minutes of silence.
Enjoy!

Key:
Parenthetical #s = page number and instruction number from LoP.
Bracketed info = where Ms. Weeks rearranged words or added transitional words.
Italicized font = Mr. Iyengar’s words that offer explanations or alternatives.
In many cases, these instructions use “your” where Mr. Iyengar used “the.”

1. Spread a blanket on the floor.

2. Before starting, remove constricting garments, belts, glasses, contact lenses, hearing aids, and so on. (234 #3)

3. [Remember, though Savasana means corpse, it] is intended for complete relaxation, and therefore recuperation. It is not simply lying on one’s back with a vacant mind and gazing, nor does it end in snoring. It is the most difficult of yogic asanas to perfect, but it is also the most refreshing and rewarding. (232 #1)

4. [To get started, visualize a straight line through the center of the blanket], and sit on the line with your knees drawn up and feet together. Gradually lower your back along the [imaginary] line, placing your body accurately so that the middle of your spine lies exactly on that line (235-236 #5)

5. Press your feet on the floor, lift your hips as well as the sacroiliac region, and manually, move the flesh and the skin from the back of the waist down towards the buttocks. (236 #6)

6. First adjust the back of the body. Then adjust the head from the front. From birth the back of the head becomes uneven, because babies lean to one side, resulting in one side of the head more compressed than the other.

Hence it is important to learn to adjust the head from the front and feel it from the back. (236 #7)
Make sure that your head is straight and parallel to the ceiling. If it tilts up, the mind dwells in the future. If down, it broods in the past. If it leans to one side, the inner ear follows. This affects the midbrain, and one tends to fall asleep and lose awareness. Learn to keep the head level with the floor so that your mind remains always in the present. (249 #23)

7. Fully extend one leg first and then the other. Join both the heels and knees. The joined heels, knees, crotch, center of the coccyx, the spinal column and the base of the skull should rest exactly in line. Then adjust the front of your body, keeping the center of the eyebrows, the bridge of the nose, chin, sternum, navel, and pubis’ center also on that line. (236 #7)

8. [Keep your body] straight and level. [To keep it straight,] draw an imaginary line straight along the centre of your forehead, eyebrows, root of the nose, middle of the lips, chin, throat and sternum, centre of the diaphragm, navel and pubis, and then through the space between the inner sides of the thighs, knees, calves, ankles and heels. To keep it level, start with the head, keeping your ears, the outer corners of the eyes, the lips and the base of the jaw bone parallel to the floor. Stretch and adjust the back of the neck, so that it is centrally placed on the floor. (239 #8)

9. Pin the [inner point] of each shoulder blade to the floor. Roll the skin of the top chest from the collar bones towards the shoulder blades and adjust your back to rest perfectly on the blanket. See that the dorsal and lumbar areas of your spine rest evenly on either side and that your ribs spread out uniformly. Rest evenly on both buttocks. Rest the center of the sacrum on the floor so that the buttocks relax evenly. Draw a line between the nipples, the floating ribs and pelvic bones to keep them parallel to the floor. (239 #9)

10. Keep your feet together and stretch the heels’ outer edges; now let the feet fall outwards evenly, letting your big toes feel weightless and non-resistant… Persons with stiff legs may keep their feet about a yard apart, as this will enable them to keep the back rested on the floor.

Keep the back outer corner of your knees touching the floor. If [the legs] cannot rest use a folded blanket or pillow behind them. If the legs do not feel relaxed, place weights on the upper thighs (25-50 lbs). This removes tension or hardness in the muscles and keeps the legs quiet. (241 #10)

11. Keep your hands away from the body, forming a 15 – 20° angle at the armpits. Bend the arms at the elbows, [and touch] the shoulder tops with your fingers. Extend the triceps at the back portion of your upper arms and take your elbows as far as you can towards the feet. Keep your whole upper arm, with the outer edges of the shoulders and elbows, on the floor. Do not disturb the elbow points. Lower your forearms. Extend your hands from the wrists to the knuckles, palms facing upwards. Keep your fingers passive and relaxed, with the backs of the middle fingers touching the floor up to the first knuckles. See that the median plane of the arms, elbows, wrists and palms are in contact with the floor.
The feeling of lying on the floor should be as though the body is sinking into Mother Earth. (242 #11)

12. [Watch for tension in the palms, the fingers, the soles of the feet, and the toes, and] when and where it occurs, drop these parts back to their correct position. (242 #12)

13. Relax the back of your body from the trunk to the neck, arms and legs. Next relax the front of your body from the pubis to the throat, where emotional upheavals take place, and then from the neck to the crown. Learn to relax your entire body this way. (246 #13)

14. Experience the feeling of non-existence or emptiness in the pits of the arms, the inner pits of the groins, diaphragm, lungs, spinal muscles and the abdomen. The body then feels like a discarded stick. In correct Savasana the head feels as if it has shrunk. (247 #14)

15. [Be serene] in all parts of your body. Silence in the body will bring about silence in the mind. (247 #16)

16. Gently move the upper [eye] lids towards the inner corners of the eyes [to] relax the skin just above the eyes and create space between the eyebrows. Treat the eyes gently like petals of a flower. Raise the eyebrows just enough to release any tightness of the skin in the forehead. (248 #18)

17. [Keep your eyes] passive, and [keep your ears] quiet and receptive. (248 #19)

18. Keep the root of your tongue passive as in sleep and resting on the lower palate… Keep the corners of your lips relaxed by stretching them sideways. (248 #20)

9. [Release] tension from your facial muscles, especially around the temples, the cheekbones, and the lower jaw. [Experience] a feeling of quietness between the upper palate and the root of the tongue. [Let the] pores of the skin shrink [so that] your nerves can rest. (248 #21)

20. See that the breath flows evenly on either side of the nostrils. Start by inhaling normally, but exhale softly, deeply, and longer.
[If you feel] restless, perform deep, slow and prolonged in and out breaths until quietness is attained. The moment quietness is felt… stop deep breathing and let the breath flow by itself. (249 #22)

21. When the art of exhalation is perfected, [you may] feel as if the breath is oozing from the pores of the skin on your chest, which is a sign of perfect relaxation. [Let] each out-breath take your mind towards your own self and purge your brain of all its tensions and activities. (249 #22)
22. Let the breath be like a string holding the pearls of a necklace together. The pearls are the ribs which move slowly, very steadily and reverently… When in that precise state, your body, breath, mind and brain move towards the real self, the Atma, like a spider returning to the centre of its web. Equanimity of mind, intellect, and self is felt at this juncture. (232 #3)

23. [Allow your mind to] dissolve and merge in the self, like a river in the sea… (250 #27)

24. [Experience a feeling of] equipoise between the two tides of emptiness of emotion and fullness of intellect. (251 #28)

25. [ …Some call this the “eternal now, beyond space and time,” in this state allow your body to be at rest as if in deep sleep, allow your senses to feel as if in a dream, but keep the intellect alert and aware.] (233 #8)

26. [In this state of discrimination, experience greater clarity and more and more relaxation. In this state, allow your doubts to vanish, feel a sense of illumination, and allow yourself to be merged in the Infinite.] This is the nectar of Savasana. (251 #29)

Set aside and additional 5 – 10 min. of silence, then end with more of Mr. Iyengar’s words.

27. Remain a silent observer until normal activity creeps into your brain and body. Gradually and gently open your eyes, which are at first unfocused. Remain in that state for a while. Then bend your knees, turn your head and body to one side and stay for a minute or two in that position. (252 #31)

28. In correct Savasana there is a minimum wastage of energy and maximum recuperation. It refreshes your whole being, making one dynamic and creative. It banishes fear (bhaya) of death and creates fearlessness (abhaya). (254 “Effect”)

29. [Now turn to the other side.]

30. [When you push into the floor to come up,] do not raise your head quickly. (252 #31)

31. [Sit quietly for a moment] and experience a state of serenity and inner oneness. (254 “Effect”)