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The Seven Mother Goddesses (Saptamātr̥kā) Flanked by Śiva-Vīrabhadra and Gaṇeśa, Lord of Obstacles

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आसन

ĀSANA

Adha Mukha Bandha, अध मुख बंध, Reverse-Facing Lock or Table

Table posture cultivates strength and stability throughout the entire body.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 1 month to perform

• 2 months to master in our system

Adha Mukha Bandha, अध मुख बंध, Reverse-Facing Lock or Table

Adhomukhaśvānāsana, अधोमुखश्वानासन, Downward-Facing Dog Pose, in the afternoon or evening, alternating with Parvatāsana, पर्वतासन, Mountain Pose, in the morning

Adhomukhaśvānāsana, अधोमुखश्वानासन, is one of yoga’s most iconic and spiritually layered āsanas, integrating physical strength, energetic harmony, and inner awareness across diverse yogic traditions.

When alternated with Parvatāsana, पर्वतासन, Mountain Pose 🏔️—done in morning sessions—it creates a rhythm that harmonizes earth (pṛithvī) and air (vāyu), balancing grounded stability with subtle expansion.

🌅 𝗠𝗼𝗿𝗻𝗶𝗻𝗴: 𝗣𝗮𝗿𝘃𝗮𝘁ā𝘀𝗮𝗻𝗮—𝗠𝗼𝘂𝗻𝘁𝗮𝗶𝗻 𝗣𝗼𝘀𝗲:

𝗦𝘆𝗺𝗯𝗼𝗹𝗶𝘀𝗺:

The mountain stands unshakable, serene, and majestic, embodying steadfastness (sthira) and Infinite Consciousness. Esoterically, it corresponds to Mount Meru, the Cosmic Axis around which all realms revolve, mirrored in the spine and suṣumṇā nāḍī, through which the currents of energy (vāyus) ascend from mūlādhāra chakra upward.

🌬️ 𝗘𝗻𝗲𝗿𝗴𝗲𝘁𝗶𝗰 𝗣𝗿𝗶𝗻𝗰𝗶𝗽𝗹𝗲 (𝗵𝗮):

Morning practice aligns with the solar (ha) flow: activity, awakening, and expansion. In Parvatāsana, full inhalation charges prāṇa, stabilizes posture, and kindles agni (fire) at the navel, preparing the body-mind for engagement with the day.

🌇 𝗔𝗳𝘁𝗲𝗿𝗻𝗼𝗼𝗻 / 𝗘𝘃𝗲𝗻𝗶𝗻𝗴 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲: 𝗔𝗱𝗵𝗼𝗺𝘂𝗸𝗵𝗮ś𝘃ā𝗻ā𝘀𝗮𝗻𝗮—𝗗𝗼𝘄𝗻𝘄𝗮𝗿𝗱-𝗙𝗮𝗰𝗶𝗻𝗴 𝗗𝗼𝗴 𝗣𝗼𝘀𝗲

𝗦𝘆𝗺𝗯𝗼𝗹𝗶𝘀𝗺:

The śvāna (dog) is a liminal guardian in Tantric and Buddhist symbolism (see Asanga, Third Eye of the Buddhist, pp. 151–152)—attentive, intuitive, and loyal; standing between visible and subtle realms. In this posture, the dog bows: a physical enactment of humility and receptivity before prakṛti, the generative field of nature.

🌬️ 𝗘𝗻𝗲𝗿𝗴𝗲𝘁𝗶𝗰 𝗣𝗿𝗶𝗻𝗰𝗶𝗽𝗹𝗲 (ṭ𝗵𝗮):

Adhomukhaśvānāsana represents lunar (ṭha) energy: cooling, introspective, and descending. Exhalation dominates, encouraging letting go.

𝗜𝗻𝘁𝗲𝗴𝗿𝗮𝘁𝗲𝗱 𝗘𝗳𝗳𝗲𝗰𝘁𝘀 𝗼𝗳 𝗗𝗼𝗴 𝗣𝗼𝘀𝗲:

𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹:

• Strengthens shoulders, arms, legs, and spine

• Stretches calves, hamstrings, wrists, and back

• Restores circulation and improves posture from prolonged sitting

𝗘𝗻𝗲𝗿𝗴𝗲𝘁𝗶𝗰:

• Serves as a bridge between mūlādhāra (root chakra) and ājñā (third eye chakra), expanding the flow of prāṇa through the spinal axis.

• The mild inversion nourishes the sahasrāra and ājñā chakras, as oxygen-rich blood flows toward the brain, quieting manas (the mental field) and purifying the inner flow.

𝗠𝗲𝗻𝘁𝗮𝗹:

• Encourages humility and steadiness. When the heart rises above the head, it symbolizes bhakti over buddhi: love guiding intellect.

𝗧𝗮𝗻𝘁𝗿𝗶𝗰 𝗩𝗶𝘀𝗶𝗼𝗻:

• Momentary reversal of vāyu currents produces the subtle state where ha (solar channel) and ṭha (lunar channel) unite—the core concept of haṭha and tantric yoga, leading the yogin inward toward balance and awakening.

⚖️ 𝗖𝗼𝗺𝗽𝗮𝗿𝗮𝘁𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝘃𝗶𝗲𝘄:

𝗣𝗮𝗿𝘃𝗮𝘁ā𝘀𝗮𝗻𝗮:

• Breath: Inhalation (full lungs)

• Feet: Together, flat on the ground

• Symbolic direction: Upward (aspiration)

• Element: Earth + fire

• Energy flow: Ascending through spine

• Time of day: Dawn – rising energy

• Psychological tone: Strength and resolution

𝗔𝗱𝗵𝗼𝗺𝘂𝗸𝗵𝗮ś𝘃ā𝗻ā𝘀𝗮𝗻𝗮:

• Breath: Exhalation (emptying)

• Feet: One shoulder-width apart, flat on the ground

• Symbolic direction: Downward (surrender)

• Element: Air + water

• Energy flow: Descending and circulating inward

• Time of day: Dusk – releasing energy

• Psychological tone: Calmness and reflection

Together, these two āsanas form a ha–ṭha union: the harmony of opposites—solar and lunar currents that pulse through all of creation. This is the living essence of haṭha and tantric yoga: the merging of dualities into wholeness.

⚠️ 𝗖𝗼𝗻𝘁𝗿𝗮𝗶𝗻𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 & 𝗚𝘂𝗶𝗱𝗮𝗻𝗰𝗲:

• Those with wrist, shoulder, spinal, knee, or joint issues, as well as conditions like hypertension, migraine, vertigo, or hernia, should adapt or practice under skilled guidance.

• Pregnant yoginis and elders are advised to practice the postures individually before linking them in flow (vinyāsa yoga).

• Using props (walls, blocks, or cushions) supports alignment and maintains the subtle energetics safely.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 1 month to perform

• 3 years to master in our system

Adhomukhaśvānāsana, अधोमुखश्वानासन, Downward-Facing Dog Pose, in the afternoon or evening, alternating with Parvatāsana, पर्वतासन, Mountain Pose, in the morning

Akhaṇḍāsana, अखण्ड आसन, Unlimited Posture

This position improves mobility, strengthens the muscles and improves the flow of vital energy.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 3 months to perform

• 6 months to master in our system

Akhaṇḍāsana, अखण्ड आसन, Unlimited Posture

Añjaneyāsana, अंजनेयासन, The Blemishless One / Hanumān or Monkey God Pose - Añjana is Hanumān’s mother (part of Sūrya Namaskār)

Hanumān is a prominent deity in Vedic literature. He is especially renowned for his unwavering devotion to Lord Rāma, as depicted in the Rāmāyaṇa. This pose symbolizes the giant leap made by Hanumān to reach Sri Lanka from India. It strengthens the hips, lower body and improves focus and balance.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 3 months to perform

• 6 months to master in our system

Añjaneyāsana, अंजनेयासन, The Blemishless One / Hanumān or Monkey God Pose - Añjana is Hanumān’s mother (part of Sūrya Namaskār)

Ardha Chandrāsana, अर्ध चंद्रासन, Half-Moon Pose

Half-Moon cultivates balance and stability, as well as mobility in the hips and groin area.

Half-Moon implies the other aspect is half sun. In terms of energies, both solar (Ha) and lunar (Tha) energies are balanced in this pose.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 2 weeks to perform

• 1 month to master in our system

Ardha Chandrāsana, अर्ध चंद्रासन, Half-Moon Pose

Ardha Padmāsana, अर्ध पद्मासन, Half-Lotus Pose

This position stretches the back of the thighs (hamstrings), groin, shoulders and lower back. It enhances flexibility, digestion, and stress reduction, while also promoting grounding, chakra activation, and mental clarity, making it a valuable practice for overall well-being.

This posture brings balance and harmony in the body and mind. By placing pressure on the soles of the feet with the hands, this stimulates the internal organs, e.g. liver, pancreas, kidney, uterus, stomach, and spleen.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 2 weeks to perform

• 6 months to master in our system

Ardha Padmāsana, अर्ध पद्मासन, Half-Lotus Pose

Aṣṭāṅga Namaskār, अष्टाङ्ग नमस्कार, Eight-limbed Salutation (part of Sūrya Namaskār)

This position improves flexibility, strength and overall posture. It enhances circulation and respiratory function and thus helps purify the body and mind. It helps with weight loss.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 1 week to perform

• 2 months to master in our system

Aṣṭāṅga Namaskār, अष्टाङ्ग नमस्कार, Eight-limbed Salutation (part of Sūrya Namaskār)

Bakāsana, बकासन, Stork Pose

The Stork is a challenging yoga pose, in which you balance on your hands and rest your knees on your upper arms. It strengthens the wrists, shoulders and arms and stretches the upper back. It develops a deeper sense of groundedness.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 3 months to perform

• 2 years to master in our system

Bakāsana, बकासन, Stork Pose

Bālāsana, बालासन, Child’s Pose

Child’s Pose is a beneficial yoga pose that gently stretches the hips, thighs and ankles. It also relieves pain and tension in the back, neck and shoulders.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 1 day to perform

• 1 day to master in our system

Bālāsana, बालासन, Child’s Pose

Bhairavāsana, भैरव आसन, Formidable Pose

Bhairava is the fierce manifestation of Rudra-Shiva or Bhai-ra-va: embodying the three essential aspects of the Divine Will (Svātantrya). These are the Projection and Manifestation of the Cosmos; Preservation: the sustaining force that maintains the harmony of Creation; and Dissolution: the transformative power that leads to the ultimate dissolution and rebirth of the universe. These three aspects represent the dynamic and cyclical nature of existence, woven together as the integral expression of the Divine Will (Svātantrya).

This pose opens the hip joints, stretches the hamstrings, glutes and psoas muscles, and strengthens the neck, lower back and torso. As a deep hip-opener practice, the outflow of energy (āpaṇa) and inflow of new energy (prāṇa) has a calming and relaxing effect.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 1 year to perform

• 2 years to master in our system

Bhairavāsana, भैरव आसन, Formidable Pose

Bhujaṅgāsana, भुजंगासन, Cobra Pose

This pose strengthens the back muscles in the lumbar region. It also stretches the chest, arms, shoulders and abdomen, which improves overall posture. It enhances blood oxygenation as the open chest pushes the diaphragm down and hence also assists in balancing the hormones. The open chest and backward bend facilitates emotional openness. Like the cobra, the sādhaka or yogi is alert and aware in this pose.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 2 months to perform

• 1 year to master in our system

Bhujaṅgāsana, भुजंगासन, Cobra Pose

Bhūmi Sparśāsana, भूमि स्पर्शासन, Earth-Touching Pose

Earth-Touching Pose strengthens the leg muscles, especially the thighs, while strengthening the lower back and improving overall posture. This posture invites you to reconnect with the grounding presence of the Earth. Embrace Mother Earth!

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 6 months to perform

• 5 years to master in our system

Bhūmi Sparśāsana, भूमि स्पर्शासन, Earth-Touching Pose

Chakrāsana, चक्रासन, Wheel Pose

The Wheel offers various benefits: it strengthens the back muscles, spine and gluteal muscles.

It opens the heart (anāhata) chakra, fostering feelings of loving-kindness. In tantric context, it helps to awaken Śakti-Kuṇḍalinī (शक्तिकुण्डलिनी); unlimited energy or prāṇa (in the Heart).

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 3 months to perform

• 6 months to master in our system

🌀 Chakrāsana, चक्रासन, Wheel Pose

Daṇḍāsana, दण्डासन, Rod Pose

The benefits of the Rod position are that it strengthens the lower back muscles and improves spinal support, reducing back pain. This pose is characterized by a straight back resembling a “staff” or daṇḍa. It is a grounding and balancing pose.

All core strengthening poses, like this one, open the navel (maṇipūra) chakra.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 3 months to perform

• 6 months to master in our system

Daṇḍāsana, दण्डासन, Rod Pose

Dhanurāsana, धनुरासन, Bow Pose

The Bow strengthens the back muscles and thus improves the support of the spine, which reduces back pain.

It aids with increased flexibility, digestive and respiratory health, and opens navel (maṇipūra), heart (anāhata), and throat (viśuddha) chakras.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 2 months to perform

• 5 years to master in our system

Dhanurāsana, धनुरासन, Bow Pose

Garbhāsana, गर्भासन, Foetus Pose

The embryo position strengthens the lower back muscles and supports the spine, which reduces back pain. It stretches the glutes, hamstrings, inner thighs, groin, and pelvic floor muscles. It is a grounding pose that can open the root (mūlādhārā) chakra, promoting security, safety, stability and a greater connection to oneself and others.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 1 year to perform

• 2 years to master in our system

Garbhāsana, गर्भासन, Foetus Pose

Gomukhāsana, गोमुखासन, Cow-Face Posture

The name Gomukhāsana comes from the sacred location Gomukh in the Gangotri region of India. The Gomukh glacer is said to resemble the shape of a cow’s mouth, which is depicted by the crossed legs in this pose. It is believed to be the origin point of the Gaṅgā river. Thus, Gomukhāsana symbolically connects the body’s energy to the sacred flow of the Ganges.

The pose is performed by sitting with the legs crossed, with one leg stacked over the other leg, and the arms extended behind the back with one hand reaching up and the other down, attempting to clasp the hands or fingers between the shoulder blades (use a strap if the hands do not reach). It is often entered from a kneeling position, with the heel of the upper leg tucked under the lower thigh near the buttock.

The practice of this āsana creates an energy circuit in the body. The prāṇa (cosmic primal energy) is held within the body with the legs and hands interlocked, giving no space for the downwards flow of energy (apāna vāyu). Instead, energy is directed upward, creating balance between the lower and upper body, facilitating a smooth flow of energy throughout.

The arm position in this pose opens the chest and shoulders, stimulating the anāhata chakra (heart chakra), which enhances emotional balance, compassion, and love. With the sitting bones pressing down and the legs locked in position, there is a grounding effect at the mulādhāra chakra (root chakra), helping to stabilize and anchor one’s energy.

This position strengthens the lower back muscles and supports the spine, which reduces back pain. It stretches the muscles of the back, neck, shoulders, and ankles, which helps prevent injuries by increasing blood flow to these muscles. Likewise, by increasing blood flow to the muscles of the legs, this posture helps prevent varicose veins. Additionally, the deep stretching and twisting of the torso massages the abdominal organs, improving digestion and stimulating insulin production, which supports the regulation of blood sugar levels.

Contraindications: knee injuries, shoulder injuries and pregnancy

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 3 months to perform

• 5 years to master in our system

Gomukhāsana, गोमुखासन, Cow-Face Posture

Halāsana, हलासन, Plough Pose

The Plough Pose calms the sympathetic nervous system through regular stretching of the spine and spinal nerves and thus helps to reduce stress, anxiety and mental fatigue. It also regulates the activities of the thyroid gland, which is responsible for the body’s metabolic rate. It assists in weight loss. The entire body is involved in this āsana and hence the benefits are not limited to certain areas of the body.

Halāsana, along with other inversions, is believed to help stimulate energy flow, potentially aiding in the awakening of Śakti-Kuṇḍalinī, meaning Śakti in the form of Kuṇḍalinī.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 2 weeks to perform

• 3 months to master in our system

Halāsana, हलासन, Plough Pose

Jānuśīrṣāsana, जानुशीर्षासन, Knee-Head Posture

This position stretches the back of the thighs (hamstrings), groin, shoulders and lower back. It enhances flexibility, digestion, and stress reduction, while also promoting grounding, chakra activation, and mental clarity, making it a valuable practice for overall well-being.

Most forward-bending postures bring balance and harmony in the body and mind. By placing pressure at the soles of the feet with the hands, this stimulates the internal organs e.g. liver, pancreas, kidney, uterus, stomach and spleen.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 2 weeks to perform

• 6 months to master in our system

Jānuśīrṣāsana, जानुशीर्षासन, Knee-Head Posture

Kākāsana, काकासन, Crow Pose

Crow Pose (Kākāsana) builds strength in the core (abs), arms, wrists and shoulders. It cultivates flexibility in the hips, quadriceps (four large muscles at the front of the thighs), and wrists. It stimulates the digestive and reproductive systems by massaging the internal organs. It also provides mental focus, grounding, and a sense of self-confidence, all of which are valuable aspects in tantric practice.

Both Kākāsana (Crow Pose) and Bakāsana (Stork / Crane Pose) are arm balancing-poses where the palms of the hands are the only points of contact on the ground. The hands press into the floor as you tuck the knees in towards the body, lean forward and lift.

Crow Pose (Kākāsana) requires bent arms, with a bend at the elbows above 90 degrees; the shins rest on the “shelf” of your upper arms (triceps). Engage the core (especially the lower belly). Think of a crow as being lower to the ground than a stork or crane. Crow is the easier variation of the two and is best to master first before attempting Stork. Stork Pose (Bakāsana) requires straight arms (or with a very slight bend in the elbow) with the knees to be tucked, wedged high up into the underarms. The core is engaged, the hips are lifted as high as possible, and there is a slight rounding in the back. Thus the main difference between the two poses is in the arm positioning.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 3 months to perform

• 2 years to master in our system

Kākāsana, काकासन, Crow Pose

Kapotāsana, कपोतासन, Pigeon Pose

Pigeon Pose opens the hips, groin, and muscles at the front of the pelvis, known as the hip flexors. The deep stretch in the hip muscles helps release stored emotional tension. This pose improves posture, enhances the flexibility of the entire spine, strengthens the back muscles, and relieves lower back pain. By increasing hip mobility and alignment, it protects the knees by reducing strain on the knee joints.

This pose is said to activate the svādhiṣṭhāna chakra (second chakra), located at the coccyx, the very tip of the spine, a couple of fingers below the belly button. This chakra s associated with Shakti, creativity, emotions, and intimacy. Practicing this posture regularly assists with emotional balance and deeper self-awareness.

𝗦𝘆𝗺𝗯𝗼𝗹𝗶𝘀𝗺 & 𝗠𝘆𝘁𝗵𝗼𝗹𝗼𝗴𝘆:

Pigeons have long been symbols of peace, loyalty, and communication across cultures and the Epics.

In the Mahābhārata, Kapota is described as the son of Garuḍa (the mount of Vishnu), and Sage Kapota is revered for his wisdom and vitality.

The Skanda Purāṇa lists Kapota as one of Shiva’s thousand names. In one story, Lord Shiva performs intense tapas (austerity) and transforms into a pigeon, mastering the five elements.

In the Rāmāyaṇa, Lord Rāma used pigeons to send messages to Sītā during her captivity in Laṅkā.

The Kālikā Purāṇa (Kālī Purāṇa) (Chapter 47 onwards) highlights Sage Kapota’s beauty, virility, and esoteric knowledge.

Bhairava (a fierce form of Shiva) and Vetāla / Betal (a ghostly spirit / protector deity, such as the one worshipped at Poinguinim Temple in Goa, often depicted holding a sword and skull bone) are said to have sought guidance from him. Kapota is believed to have revealed their divine heritage (as sons of Shiva and Pārvatī) and directed them to Kāmarūpa so that they could reunite with their divine parents..

Kāmadeva, the god of love, is often shown with pigeons as his devoted messengers.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 5 months to perform

• 1 year to master in our system

Kapotāsana, कपोतासन, Pigeon Pose

Karṇa Pīḍāsana, कर्ण पीड़ासन, Pressed Ear Pose

This pose is an inward-turning variant of Halāsana (Plough Pose). From Halāsana, the knees are bent and lowered toward the floor so that each knee rests beside its respective ear. The feet remain together and rest on the ground, while the arms are clasped behind the back of the knees.

The key alignment is to maintain the knees and hips in one line, ideally perpendicular to the ground. This placement gently compresses the ears, cutting off external sounds and encouraging pratyāhāra, the withdrawal of senses, drawing the yogi inward toward ekāgratā (one-pointed concentration).

🔶 𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀:

• Enhances flexibility in the hamstrings, hips, and spinal column

• Gently stretches the cervical spine while promoting spinal decompression

• Encourages deep introspection and has a calming effect on the nervous system

• Stimulates the parasympathetic nervous response, aiding in stress relief

• Aids in releasing tension from deep fascial tissues in the lower back and neck

• Provides a powerful stimulus to the thyroid gland through the throat lock (jālandhara bandha)

• Assists in alleviating minor ear problems, such as tension-related hearing sensitivity or sinus pressure

⚠️ 𝗣𝗿𝗲𝗰𝗮𝘂𝘁𝗶𝗼𝗻𝘀:

• Not suitable during neck injuries or any kind of injury or recent surgery, cervical spondylosis, or glaucoma and other conditions related to the eyes

• Avoid during menstruation, pregnancy, or if experiencing high blood pressure, as the flow of prāṇa should not be disturbed during these states

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 2 months to perform

• 6 months to master in our system

Karṇa Pīḍāsana, कर्ण पीड़ासन, Pressed Ear Pose

Kūrmāsana, कूर्मासन, Tortoise Pose

Tortoise is an advanced seated yoga āsana. One proceeds from Baddha Koṇāsana (Bound Angle Pose) and then slides the feet forward away from the pelvis, folds the torso down between the thighs, threads the arms under the bent knees behind oneself and keeps the legs extended, feet turned inward and touching each other. The body in this position resembles a tortoise withdrawing into its shell, a physical metaphor for the yogi’s effort to withdraw the senses from external stimuli and move inward, toward the state of pratyāhāra (sense withdrawal).

This deep forward bend calms the nervous system, while also increasing flexibility in the spine (lumbar region), shoulders, hamstrings, and hips. It activates subtle muscles, which improves the body’s metabolism. The forward-bending action activates the neck area, thus stimulating the throat region, particularly the thyroid gland. Since the kurma nāḍī (one of the fifteen main nāḍīs) is close to the thyroid gland, it also gets energetically stimulated. The Yoga Sūtras of Patañjali (Book III, verse 32) states: “kūrma-nāḍyām sthairyam” — “steadiness in (or of) the tortoise channel / nāḍī.”

⚠️ 𝗖𝗼𝗻𝘁𝗿𝗮𝗶𝗻𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀:

It’s a challenging pose that requires significant flexibility and should be avoided during pregnancy and by those with lower back, hip, shoulder or elbow issues.

🔱 𝗠𝘆𝘁𝗵𝗼𝗹𝗼𝗴𝗶𝗰𝗮𝗹 𝗜𝗻𝘀𝗶𝗴𝗵𝘁:

In Vedic philosophy, the tortoise is associated with Kaśyapa, the ancient sage whose name means “tortoise.” The Shatapatha Brāhmana equates Kurma (tortoise) with Prajāpati (the creator of all creatures). Prajāpati assumes the form of Kurma to create all living beings. In later Purāṇic literature, Kurma is one of Viṣṇu’s avatāras (the second avatāra), who supports Mount Mandara during the churning of the ocean (Samudra-Manthana).

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 3 months to perform

• 3 years to master in our system

Kūrmāsana, कूर्मासन, Tortoise Pose

Makarāsana, मकरासन, Crocodile Pose

Crocodile Pose is a beginner-level, restorative and relaxation pose performed lying face down on the stomach with legs stretched out, slightly apart. The feet are relaxed, with toes pointing naturally outward and ankles gently resting inward. It is often used as an alternative to the Corpse Pose (Śavāsana) and is beneficial for calming the nervous system, relieving stress, and aiding in diaphragmatic breathing. It is the ideal counterpose after intense yoga sequences.

Two common variations of Crocodile Pose are the arms-on-elbows and arms-outstretched versions. In the arms-on-elbows variation, the hands are crossed and placed on the opposite elbows, with the forehead placed on top of the forearms. This version supports the head and neck while promoting relaxation and diaphragmatic breathing, and it is particularly effective for those seeking a gentle, restorative posture. It can be modified by using a folded blanket or cushion under the upper chest to reduce strain on the shoulders and neck.

In the arms-outstretched variation (Adhvāsana variation), the arms are extended forward, with the hands overlapped, allowing the forehead to rest on the earth. This variation provides a different stretch and can help in releasing tension in the upper back and shoulders while still facilitating deep breathing. It is also useful for those who find the elbows-on-the-floor position uncomfortable, as it allows for a more open chest and easier access to diaphragmatic breathing. Both variations are effective for relaxation and can be held for several minutes to promote mental calm and physical recovery.

🌊 𝗦𝘆𝗺𝗯𝗼𝗹𝗶𝘀𝗺 & 𝗠𝘆𝘁𝗵𝗼𝗹𝗼𝗴𝗶𝗰𝗮𝗹 𝗥𝗼𝗼𝘁𝘀:

The pose is named after the makara, a mythical sea creature, part crocodile, part fish, appearing in Vedic, Epic, and Purāṇic literature. It is the vehicle (vāhana) of deities such as the sea-god Varuṇa and the sacred-river-goddess Gaṅgā. A different myth in the Rāmāyaṇa tells how Hanumān, seeking to drink water from a lake, is seized, pulled under, and swallowed by a crocodile. Hanumān changes shape to become so large that the crocodile bursts open, releasing Dhyānāmalinī, an apsarā, who reveals that she had been cursed to become the monster. This story implies the transcendence of one’s limitations by awakening inner strength and clarity of mind. It is also symbolic of how our subconscious mind heals us when we practice Makarāsana.

🧘‍♂️ 𝗘𝗻𝗲𝗿𝗴𝗲𝘁𝗶𝗰 𝗗𝗶𝗺𝗲𝗻𝘀𝗶𝗼𝗻 & 𝗣𝘀𝘆𝗰𝗵𝗼𝗹𝗼𝗴𝗶𝗰𝗮𝗹 𝗠𝗲𝗮𝗻𝗶𝗻𝗴:

Makara represents that opposite values are complementary. The crocodile has a hard back and a soft belly, but the strength of the crocodile lies in its abdomen. The hard back protects it from external attacks, while the soft belly supports the hard back. Similarly, abdominal breathing in Makarāsana strengthens the power of a yogi. It is simple in action but has diverse effects at a subconscious level. Makarāsana is also associated with the second chakra, svādhiṣṭhāna, located over the sacrum, the triangular bone at the base of the spine just above the tailbone, a couple of fingers below the navel. This chakra is related to the water element. Water symbolizes healing, purification, and renewal. Similar to how a crocodile drags its prey into the water, our saṃskāras (deep mental impressions), may arise unexpectedly during deep relaxation and diaphragmatic breathing. As part of the healing process, these begin to get released in Makarāsana.

⚠️ 𝗖𝗼𝗻𝘁𝗿𝗮𝗶𝗻𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀:

Avoid this pose during the second or third trimesters of pregnancy due to pressure on the abdomen, and individuals with wrist, lower back injuries, or severe abdominal disorders (e.g. hernia or ulcers) should exercise caution or avoid the pose.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 1 day to perform

• 10 years to master in our system

Makarāsana, मकरासन, Crocodile Pose

Marīcyāsana, मरीच्यासन, [Sage] Marīci [“ray of light”] Pose

In the Vedic scriptures, Marīci is mentioned as one of the Seven Sages (Saptaṛṣi) and a Prajāpati, a progenitor or “mind-born son” of Brahmā, the creator god. As a ṛṣi of light, Marīci represents illumination, insight, and the creative spark of divine knowledge. He is also the father of Kaśyapa, who in turn is an ancestor of devāḥ, asurāḥ, and all living beings (sarvāṇi bhūtāni).

The primary series of Aṣṭāṅga Yoga includes four variations of Marīcyāsana (A, B, C, D), involving combinations of forward folds and twists with one knee bent and the other leg either extended or in half-lotus.

Begin by sitting with the left leg extended (or in half-lotus, if more comfortable). Bend the right knee, bringing the foot close to the sitting bones, sole flat on the mat. Inhale and lengthen the spine, exhale and twist to the right, bringing your left arm to wrap around your right knee. Alternatively, place your left elbow to the outside of your right knee, forearm pointing upward to the sky, if you can’t twist fully around. The right arm wraps behind your back (or rests flat on the floor if that is easier). Gaze over the right shoulder, keeping your spine straight and your breath steady. You can also do this pose in a chair with the left foot flat on the ground and the left arm clasping the right arm around the right knee (Marīcyāsana C).

This āsana stretches the spine and strengthens the back, helping relieve tension from prolonged sitting, and also stretches the shoulders and hamstrings. It keeps the intervertebral disks—those little jelly-filled “doughnuts” between your vertebrae—hydrated and supple through improved circulation. Twists also counterbalance the repetitive daily movement of the back, either forwards or backwards, by working the rotational axis of the spine. This āsana also massages the abdominal organs (kidneys, liver, spleen and pancreas), improving digestion, metabolic balance, and internal cleansing. It aids in menstrual discomfort, migraines, and weight loss. It enhances mental clarity by calming the nervous system.

𝗖𝗼𝗻𝘁𝗿𝗮𝗶𝗻𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀:

Avoid or modify this posture if you have: high blood pressure, lower back pain or disc issues, shoulder injuries, asthma or digestive issues such as diarrhea. Also pregnant women should take care in this posture.

⏳ 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗟𝗲𝗮𝗿𝗻:

• 6 months to perform

• 1 year to master in our system

Marīcyāsana, मरीच्यासन, [Sage] Marīci [“ray of light”] Pose

Shiva Nataraja, Ellora Caves (Cave 21), Aurangabad, Maharashtra, India, late 6th century CE

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