ARDHA KUNDALINYASANA

HOW TO DO As laying down in Shavasana,pick up both of your lega,turn their tips leftwards with pushing them closer to your buttocks,while bending them to the utmost in the knees with the knees themselves going rightwards from the main body axis;now the same goes with 1 more major centre,but in the other muscular system's part-that of arms;bend each of the 2 muscle joints(knees and arms ones respectively)in the elbows/knees till able to at the very same time as you do this with the legs,touching your armpits or whereabouts with your fingers and buttocks with leg tips preferrably too.Watch it so that the legs' toes face another side of the body from the face 1;as when face goes left the legs' toes must go right and vice versa;this adds more pressure to twisting your backbone and the backbone gains much from the pose just AS well.When tired,leave the pose for Shavasana.Repeat till you can(exhausted).Your backbone will be well twisted sidewards here.Another interesting piece of this pose you will be noticing is just how strongly to the pose does react the very centre of muscles you can observe(inner ones arent inside of human attention reach even as still much longer)the throat ones with thyroid the gland inside of this muscular system centre;and your throat will be passing serious strenious work you will be able to witness yourself;this would prove you just how strongly this pose acts even as the muscular system parts it engages seemingly arent important ones;as the throat muscles are pretty much the way we CAN observe the muscular system in action;and throat muscles working strongly(here they do while you exert both the legs and the arms)presume the entire muscular system(Kundalini of old yoga texts)is highly pressured upon and are now actively working.Thats because even as we here engage only remote adjascent Kundalini parts,these are well connected to larger pieces of Kundalini itself(its central and largest part is inside of us,working with digestion etc)and SO activize Kundalini and we see it with the throat muscles working very actively.Whichever tension do other muscles get(knees/arms in particular),it never reminds the 1 you will see pressing over your throat and thyroid gland inside of it.Thyroid is reacting to this Kundalini centre pressure the way eacg soft piece does-by producing its own juices in quantities-and these in case of thyroid are indeed important ones.Kudalini,which in many way much reminds a fat worm that feeds upon an apple(this body)inside of it,can be increaed in size/elongated by long time practise;and exactly the way it is with home pets like cats or dogs,it can improve our lives,but by boosting our internal organs instead of pleasing our mind externally the way cats/dogs improve our lives.And exactly it is the way with brain cells,which can improve our lives SO much more than any pets can,Kundalini(another visibly abscent from us/probably not even existing as they say,a very realistic though an entity)can increase the quality of our internal homeostasis/bodily organs functioning tenfolds.Kundalini the magical snake old even yoga books frequently refer to(my own practical explanation to it is the internal body's muscular system and it is so much larger 1 than the external muscles can show)is vividly described in its translation and this term,even as made out of 3 different words,is made up completely out of old hebrew with no mentions of sanskrit the originall language yoga books use.Thats because unlike indian sciences(and yoga IS 1 of these),which allow for a so much slower approach to so many life subjects,jews are exclusively lively and are almost endlessly active,even as in very simple life matters that surround them.The hebrew term,assigned to the Kundalini word obviously from hebrew language and not from any sanskrit,explains to us the nature of activities Kundalini is busy with(very simple twitching and turning around somewhat even as quite agressively),the translation of KUM DEL INI from hebrew is smthng like "get up and act without watching what exactly are you doing";Kundalini the muscular system busy exactly with this stuff;and this is why muscular people of the good age were that active in warfare in older times-they just had to get their Kundalini snakes busy,unable to manage a better way for this.Lack of older times' warfare nowadays resulting from decrease of average human Kundalini size and instead in increse of its antagonist,who takes over instead-the brain and nervous activities;as the latter grows among humans while the former averagely and gradually decreases in size.

ESTONIA

I used to live in this country all of my first 13 years,with just a small amount of visits abroad from it to our closest relatives that lived in Ukraine.The country is weirdly different by its completely different layers of life and sitizens with amazing difference between richest and more intelligent citizens upwards/the capital city Tallinn on 1 side and its poorest and less mindy/intellectual people in smaller villages downwards;even as i used to live in many spots in my life never did i see SUCH changes inbetween society layers and groups as i did see in Estonia.Their social groups are greatly divided and even never meet each other in real life,proceeding with their own occupations all along "those...freaks" that move about the same streets(and even this mostly never happens).Not that i did have much(if any in fact)contacts with upper class people;our life was most every day in the lower estonian life levels;yet i lived there long enough to understand their lifestyle in enough details i need for this.Let us say roughly that what we find in a well situated Tallinn dweller is somewhat like 100 times of the very exact substance(estonians are basically very simple people with really basic interests just the way any well situated guy becomes naturally with time flowing)village dwellers of Estonia have;and this difference is almost all in the ''brainy games'' area;amounts of mental activities,just the way it is over the world,are the main difference among people.Well-to-do estonians just need to be very well versed with any detailed life technologies;life that does NOT include detailed techologies of A sort is simply not successful and ''goes off the way'' there.We lived upon the lowest level of village dwellers and life for a Tallinn(capital)inhabitant is very much different.Even in winter's coldest months(ours was most populous/economically active northern coastal area)during the coldest for a winter day predawn period(days are nondifferent by the seacoast there by temperature),all i needed to be hot enough were a sweater,over which a hot raincoat with more than 1 layer of fabric,was laid.Coastal area never allowed any significant temperature changes during a season.What was interesting is amount of purely sunny days was much limited;most times these were replaced with either small droplets'/rain falling the way well-by-the-sea areas normally are,or else cloudy dark skies;as much as i read,estonian climate well reminds the english 1.And these were coldest of all day variations;we were swimmimg in the sea in summer;the seawater is good for bathing there only during best summer monthys of june to august.Thats to explain temperature limits to our life in general.The beach we were to,in a town and a railway station of Klooga Rand(the sand of Klooga in translation),had 1 interesting detail to it-as you enter the sea you must travel like a full 100 mmetres or so till the water gets deep enough for you to swim finally.My understanding of this situation(i had never been to a beach,THAT remote from swimming areas)is that the society gives additional warning/chanses to a citizen to avoid swimmimg-estonians are never effective physically and most of their time spend,working over complicated things like internet programmes,accounting etc.In recent years i even encountered(am following estonian affairs upon internet somewhat out of my chilhood born interest to it)a much new to any country,yet popular for estonians,a reality of life-"electronic citizenship" Estonia allows via electronic processes that do not ever require 1 to ever appear in Estonia at all physically,but only to fill certain papers to allow it.Mostly speaking,lower life is either nonexistent in Estonia or else it just isnt interestuing enough to follow actively;as ours was a lower town life,i am not following the theme actively.As i attempted for a renewal of etsonian citizenship from Israel i was told that i would get all the support 1 needs in life provided the very first steps i made perfectly upon my own;meaning once i entered/was feeling there well enough myelf,Eesti(the way the country sounds to estonians)would come to my help.

BHAGAVAD GITA

1 of most important pieces in Gita is the famous idea about relinquishing the RESULTS of any actions while performing the actions themselves.While performing the YAJNA(sanskrit term,explaining action without any interest in it shown)we here control not any result of it,but instead the condition,in which this particular brain is as we perform the action in question.This is easily achieved by controlling the condition of each eye;tired right 1 shows that detailed actions would better be stopped;tired left eye shows that most all actions must be relinquished as the left brain's part IS the controller,which makes arrangements over the right brain pieces' actions;at least this is the way it all works here;and my experience shows me that in some people the entire ELECTRIC CONNECTIONS' scheme works much in a different way-their electric nets are working electric impulses in different ways altogether;this fact being the REAL difference betweem people,seemingly working over weirdly different tasks.THEIR brain nets simply move informations through very different inter- neural schemes/nets/paths through their brains;this difference does exist,and it is too realistic not to consider it a reality.So to control your brain you must watch the eyes,condition of which shows in what condition the entire brain is;right 1/details working over and left 1/intentions/pleasures/colours etc things worked over.Whichever things are worked over(1 does all too different ones in life),under no circumstances any of the 2 different brain parts may get damaged,and this is seen AS simply as by the according eye's condition.I can easily And the way a tortoise takes its senses "out of action" by hiding them in its shell 1 retreats into the "shell of 1's mount"(into himself as needing a break 1 just sits and watches)till the very moment the brain is back to a good condition.1 more outcomes to make out of this tortoise verse is the liquidity 1 should use in performing most any action:AS soon as the brain starts getting damaged HERE("1 can feel it coming" as they say)you must leave this particular scene to work over a different 1 simply to improve the brain work conditions.The verse,if you try to decifer it correctly(1 should try different explanations to many verses all along),along with Gita itself too,recommends us not a better job to do but instead a better way of performing most ANY ACTION IN OUR own LIVES,which must profit most from these,and not any particular job's improvement at all.Actions we perform are not to be done for the actions themselves or their results,this is the lesson here,but rather for final good of this particular organism;sensitivity you possess(recommended to have it developed to larger sizes for similar ends)telling you about the exact moment the action you perform at this moment to be left alone and aside as soon as it starts damaging your brains;nicer brains always possess large enough sensitivity to warn 1 of the impending danger and destruction of sorts;at the moment you feel it coming(dogs are super sensitive to so many factors and we must be sensitive too)you leave the action for a very different 1 instead.Funny tbing i did notice numerous times is however many numbers of foods had you telinquished lately the very same amount of sensitivity will return to you.Its like taken out of HERE it just HAS to grow up in completely different spot;i mean your neurological/brain based achievements.This is a detailed explanation to the Gita verse about a tortoise,which leaves its work for the safety of its shell as soon as danger approaches it.The Gita text is that tense and explicit that it never allows any single verse to be repeated twice-the author attempted to make the text short in a deliberate attempt to make it worth a museum piece,as longer pieces arent holding one's attention for long simply;but in 1 specific text(mantra) twice repetition HAD taken place,unlike the rest of the extremely terse text.This text prises working over the very same activities/goals and aims 1 had been working over his entire life;and with the interesting hinduism stress upon the activities repetition and never making new ones it is a stable part,which supports the main hinduism life points.As we know,when 1 starts to consider/work over new life styles and activities he never before even attempted,his brain then has to come through a massive overdose of working over things he never ever even tried in his life;this particular situation is very dangerous for the brain as the newer a topic to deal with threatens the stability of his brain - things a brain HAD been dealing with beforehands already are dealt with and doing them again is 20 times or so less dangerous than dealing with things new in character.As a set of rules(all hinduist texts are always a simple set of rules,keeping to which 1 can hold on to happy and long a life)Gita is much reminding other hindu texts;however,its recommendations are funnily for rather extreme life situations;and when we take a look at the amount of weirdly uncommon changes the authors of Gita had to pass through(again,they participated of the "Post Alexander the Great immense turbulence period" in northern India)we can see why exactly did the text become so an "external violence coming through" marked;recommendations of coming through violent times are naturally arriving with those times;and the above mentioned indian turmoil indeed HAD been a major 1.After Alexander finally was forced to stop his conquerous India war,the remaining victorious kingdom that stopped him had to fight several other desirees to hold the supreme power over India,and i am certain that 1 of those pretenders/desirees was indeed the author of the text.The idea with this is that if you never do any new things your brain is never in any danger as real disastrous effects one's brain might get all come from things he never ever did beforehands;brain is nothing more than electric signals' processor and when 1 of those processors starts to work over new things(the text forbids us to)it is under a 20 times larger electric pressure;and pressure CAN kill neurons unlike other things ever might. THE TURTLE VERSE The verse recommends actions of a tortoise with leaving objects of action for other ones as soon as complications of sorts arise.A tortoise is able to at any chosen moment withdraw to its own sphere,that inside of the shell,returning to whatever it does only when wishing to.I personally often in this way of "hiding-in-the-shell" use either yoga or else pranayama,which is a subsidiary of yoga,dealing with breathing.As well into pranayama i aquire qualities of weak or mostly abscent signs of life;the state 1 gets into once deprived of oxygen;and partial deprivation of oxygen IS what pranayama will bring you once you ARE good in it;to be good at it though is a trick 1 must learn and it does not come easy,taking a while to "get there".This "shell" i might at any moment hide into,and each yoga and pranayama ARE able to provide a shell to hide in in hard life circumstances,brings me of weird,not commonly seen in people,qualtities of 1)capacity to exactly the way any tortoise is,being a vegan(no animal foods eaten),and 2)amazing slowliness of action i CAN and often DO enjoy in life.So why would such a slow and lazy looking animal like a tortoise be recommended as THE model for great speeds actions(thats EXACTLY what Gita deals with in its verses)?Indeed,externally seen(not brain actions connected),tortoise is too slow for any extreme type actions;and the answer is the actions are happening yes,just in areas,generally unseen;and we know that unseen actions(of the brain)are the most important and influential ones.To explain it further,say the tortoise had just been munching upon a leave of a grass;now a predator appears,threatening it all;the tortoise is withdrawing into the shell;all the way inside of its brain overly active brain circuits immediately start exchanging the sleepy actions' pattern to a fast withdrawal with disposal of any external actions;now the brain is overly active for it,replacing 1 external activity with a completely different 1 on its own insides.THIS exchange of actions in the extremes is exactly what builds the brain and as the brain is overactive its body HAS to slow down to allow it its action;thats why tortoises are this slow.More,building up of the brain cells(and these ARE what makes us intelligent/wise etc)is much stronger after exactly such extreme exchanges than how the brain grows up after small details of life like stepping upon your feet or else eating another foodie etc.

SHADANGASANA

The name of this pose(i never saw it in any yoga books and am adding the pose to yoga somewhat anew out of my OWN yoga experience)suggests using 6 directions of leaving your comfortable state into the ''outdoors''(anga in sanskrit)let us say for health benefits of sorts. HOW TO DO Lay down into Shavasana the corpse pose;now 1)pick up the head so that it was above the ground level and balancing without efforts.As tired of this,get the head down upon the ground and relax a bit.Now 2)pick up your left hand and point it upwards;when tired/feeling uncomfortable with this,get it down upon the ground into Shavasana the basic pose of THIS 1 as well.As feeling well(this might take some while and you must be ready to note the exact time)again,3)pick up your left leg and point it all the way upwards.Then touch your genitals with 1 of your hands next,in the 4).The next time do use your other hand for this(as the complete 6 ends(''shadanga'')cycle IS finished finally).As 5) pick up your right leg all the way it can reach.As 6) do have your right hand pointing all the way it can upwards.After the 6 subexercises(6=anga in sanskrit the original yoga language)are finished,do another cycle and so on till tired of this large pose at last.In this cycle the body parts you act upon make a circle around your body beginning with your head,then moving clockwards and returning to it at the end of such a circle.Each of the 6 subexercises tends to somewhat replace the blood pressure volume throughout the entire blood volume your body holds inside;this us,according to physiology,around 6 litres of blood,and by moving the body parts you replace blood pressure in a body part with a new 1 as the part gets up and so next blood pressure in it is already higher;these innocent enough games with blood pressure still can account to much better blood pressure people would be aquiring with time.As i personally do each of the 6 partial sub-exercises,they each end with heavy breathing by their end;however,most people will not develop heavy breathing.No heavy breathing(some are sensitive enough to notice such changes even as they DO exist for every human being nevertheless)does not mean that your body gets no effect from the pose whatsoever;it does exist and it is practise that appropriate muscles of your body do get in the process;the practise of certain muscles in this case.Even so,the reason i get it will do similar profits for everyone,and this is:1)exercises your blood pressure gets and so profilactics to heart conditions and 2)stretching with final strenghtening of the muscles of each of the currently used body parts for exercising the entire muscular system of your body into its gradual,even as very slow a developement.This exercise slowly yet for certain exercises your different muscular system's pieces into a better final condition;blood pessure conditions prevented along the way.Muscles though,as stretched outwards,then also tend to massage those body parts that come close to them and in this way additionally improve your general physical condition,1 thing i find yoga as a subject even fails to achieve.Yoga as a physical discipline mounts its pressure mostly upon the great final condition of its user,condition of mostly the brain itself,and the brain uses great condition of its lower body subjects for its OWN ends of better feeling;even failing to add to those lower body pieces' condition themselves,1 thing i personally find amiss in yoga texts.When in the poses i personally added to yoga(several headstand variations,this Shadangasana and also Catangasana as well)the brain leaves the centre,where the brain resides with a pleasurable condition well present for additional works on its outside terrains for better final results this entire system of bodily parts he then enjoys.Whenever doing different small exercises(i frequently do these at times i am NOT active in more potentially important life acts)i always include this Shadangasana into the list of numerous half poses i perform daily.The pose i never saw in any textbooks for both yoga and exercising elsewhere.

TOES EXERCISES

These exercises can be done in any condition and in each life situation unlike multiple ones,1 needs special gear/circumstances for.Sometimes i can achieve heavy breathing by such fingers' exercises as i walk around upon life missions and find it better to have them for health.The toes exercises can be done in 2 ways: 1)) FINGERS' EXERCISES HOW TO DO: Take 1 finger at a time and simply roughly outstretch it(all the while holding the entire fingers' pack in 1 single block together/relaxed for better results;this capability WILL be there for you with time)into outwards,so as to have the entire finger stretched into 1 straight line,even,pressing it further on into the outside more.I personally often get heavy breathing with this overstretching of 1 of my fingers;but others will not have the effect.As done with THIS finger(this practises you in several ways even as you are,say,standing upon a road etc),move to the next 1 and so on(from the left pinky gradually moving to the next,then to the forefinger etc,and reaching the right pinky by the end,accounting the exercises for your own self all along),so as to try each of the 10;then move on to the next 10 and so on;all the way do count the exercises you perform in this way.Accounting such small exercises actually is something like a mantra in hinduism,and a mantra there is ''a way to protect one's mind'' while yet YES doing along with this things useful,in this case practising both nervous and muscles' webs that stretch thoroughly inside of us.Each finger is a substantial part of both:1)web of nervous cells inside and 2)the web of muscles that stretch throughout the body sidewards whenever is it necessary.As both of the 2 sizeable(as you practise this they gradually develop)webs each body has constricts just to support the applied so pressure,the ENTIRE system of both nervous and muscles' parts accordingly constricts/elongates just as well;and keep in mind that fingers are a very considerable part of both the above mentioned critical body systems/webs.Like this,even while not doing visibly anything,1 is able to practise both the systems with small exercises.I personally(my sensitivity is pretty high though)can achieve heavy breathing after each of such harsher finger stretches.The secret(people wont find heavy breathing here even as the effect WILL be similar/weaker somewhat)here is that each finger of a palm is a part of the entire bodily muscular system and stretching it out increases the pressure your ENTIRE muscular system experiences.Like this exercise is possible even while walking around on foot along with it;i myself do this exercise while walking on my city errands quite often.But even in people,who never have any sensitivity to things alike the forceful elongation of fingers and furthet their relaxation provides for a very small exercise.Keep in mind that the simpler things do you keep practising the greater your final result will definitely be as heavy exercises are way too demanding and can even injure your health,if performed incorrectly.This very same principle IS correct for foods you consume just AS well.Smaller though exercises arent even able to injure you and in case they are done often over years of practise they invisibly even as very powerfully yet very gradually improve your health on and on.I am certain that such smaller sized exercising,if done constantly each day at leasure/mostly otherwise empty times and for some considerable while too,can give 1 better final health results than can provide much more complicated forms of sporting that each need complicated sportive gear/ways of performing.Life nowadays is full of things,too complicated anyways,and simpler exercises alike are exactly what CAN counterweight successfully the otherwise excessive pressure each human brain has to come through in our everyday lives. 2)) LEGS' TOES EXERCISES These can be practised even as standing upon a certain stable spot,like in line to cashier in a store etc.I often use them exactly in such a situation,as body needs action even as brain its master has to watch over the current situation. HOW TO DO As standing in a stable position,1)pick up the entire weight your body holds with toes of only 1 left leg,the heel/the rest of the body going up with it/not touching the earth;so that these toes cause the body to rise a somewhat;watch out though that you do support the body weight by attaching at least and better 2,1 of your hands to a nearby stable thing like a wall,a counter etc.Next retreat to normalcy when standing as every1 does,have a WEEKEND(i mention this elsewhere),and do the same for 2)your right leg,finishing this cycle by 3)picking the body weight by both the legs' toes;finally giving a bit of rest/no activity at all by your entire body.All the way long i personally count the number of such cycles(1 cycle here is 1)+2)+3)),which works well the way mantras do in hinduism-concentration upon your own speech makes you more capable of performing the action better.Very often i do this exercise as i stand in stores in numerous lines to pay up my bill for foodies i just chose inside of that store.Instead of doing nothing 1 can do such exercising without leaving the line or even obstructing the standing in line of other potential buyers,which are pretty sensitive to things around.

SELF MASSAGE

It applies to exerting pressure to certain points of your body;the pressure you exert then allows additional inflax of your blood towards those areas you find desirable for additional developement;the said inflax of blood increasing work over the just pressured upon areas with blood;and if anything CAN seriously affect the tissues inside of us it is the blood,which is highly specialized to do just that.I personally use it pretty often and find it IF USED CORRECTLY only a very effective method of improving certain bodily parts' condition.1 though will need considerable.Again,in no circumstances must your heart be suffering with it;in some cases other body parts can suffer as well;in my case i might find an eye worsening in eyesight sometimes as i pressurize the tissues,but others would find more complications;the point here is to never endanger any body part,as unlike in yoga(and it is designed so as never to give 1 any problems)this sort of pressure this organism gets might easily go awry and waste a thing or 2;yoga being preplanned to never achieve such dangerous effects,self massage just might do this bad influence.Yet just the way yoga influences a human,self massage,being similar my general influence(yoga pressures from inside of us as your hand(i use 1 for this mostly)influences this organism from its outsides,even as doing the very same action of,simply speaking,adding amounts of blood that work over the disignated for this effect body part,and you can program specific body parts for additional influence with your self massaging practises.Whichever complication arises from this means the corresponding body area pressurizing must be avoided further;and in case you do this self massage correctly(a piece of mastery 1 would better learn gradually)it will easen/improve your life just the way correct use of yoga does,as yoga is nothing but preprogrammed pressurizing of certain body parts for improvement of their general condition while self massage does exactly the same-"blood's heating this organism up" thing,just not upon a preprogrammed basis but upon an freelance and completely unprogrammed basis you both program and execute yourself while yoga is managed by older times' masters for the very same aim achievement;instead,even as with practically the very same effects of additional work of this blood over internal tissues,the result will be more to your personal ideas/approach;dangerous as this approach might certainly be,it also brings additional capacities for health improvement even masters' programmed yoga fails to achieve;while in yoga when you follow THE path all WILL be well,here in self massage 1 must be even better a master of internal management to do it correctly.In this way,even as i practise yoga,i often additionally massage certain areas i find as underdeveloped.Such practises though might get bad for your health IF you perform them uncorrectly;the way to accertain it is to simply watch the reaction of your heart(or other body pieces to that effect)to the additional pressure closely,refusing it in case the heart(it CAN do so easily)starts suffering through such an exercise.Whichever additional health complication is it you are having,its final improvement(even as,indeed,a very slow by time 1)is best achieved not through numerous chemical substances our medicine wants us/recommends to use,but instead through such simple self massage or else yoga as well;because the complication you are having is either a poisoned with chemicals body part or else a badly exercised body piece that simply lacks enough blood fusions around it,fresh air etc;blood preprogrammed to fix most any of simple natural complications with enough time passing,we might use this instrument of body parts self massage more or less freely;slowly yet really for certain self massage/fresh air in quantities will fix most any health condition 1 is having now.My own experience shows though that unlike it is in yoga and other known to humans systems of working out(yoga IS a physical exercising system/body workout as they say it anyways,even as it is never claimed as such by contemporary sports,despising such "feminine" workouts,the body can get REALLY exhausted with self massaging in a really short time the way traditional sporting/workouts can never manage;so watch out for any signs of exhaustion/premature tiredness closely.Internal body pieces(our weirdly weak and overly sensitive brain is a perfect example of this)are tenfold AS weak/sensitive as our external/"street trodding" ones are;unlike the street ones,these also must be watched all too closely to avoid possible complications.AS soon as you are inside of this BAD and unfriendly territory of =damaged organism= leave it right away!

CATANGASANA

This pose isnt seen in any yoga books even as it can be deduced as a part of yoga practise anyway.Most of books on yoga propose us the main and very basic exercises anyway,and we are to develop the theme ourselves afterwards.Yoga books so are nothing but a very general course "one would better know of".Tradition that produced those books(India well before Christ)believed that 1 must develop any theme himself for best results possible.Sometimes a specialist in a theme was a teacher of novices just the way any specialist nowadays has students that try to become masters by watching a larger 1.Some of poses/exercises arent even meant to be displayed as they are potentially much more dangerous for health and might easily endanger your health condition even as their existanse can be deduced out of many other similar/reminding poses;whichever the reason(some are clearly never mentioned in yoga books even as definitely in use by masters)we do not have their descriptions in yoga literature even as they DO exist. HOW TO DO When in Padmasana(you start in it and its the best basic pose to do Catangasana in even as other sitting poses would do too just the way masters describe it),turn your entire body as much leftwards as you can with your face also going as left as it can backbone holding straight preferrably in 1 line all the way,but not with any pressure applied for this at all;**the position must be comfortable in each case**;this latter rule btw is good for any yoga exercise.Stay in this position for as long as you can(i personally leave the position as my breathing becomes laboured/heavy but everyone must find his own best way here)and return to Paripurna Padmasana(this is just what you see in any yoga textbook nominally as Padmasana the lotus pose and the pose,best taken when performing THIS 1,the "crossed legs 1")as tired;the next of the 4(4 = cata in sanskrit,anga=''leaving this centre for that out-of-the-centre'' approximately;and all yoga texts originally were written in that exclusively anscient indian language,the tradition i try to keep to here)positions you take is with your chin and the entire upper body going upwards into the sky;again,as tired of it(and not even as your breathing becomes laboured)you must retreat back to the now comfortable for you Padmasana;the third stage is your body being pulled rightwards(as if you must see something to your right now)till heavy breathing ensuing/loss of comfortability;the last 1 with your chin laying comfortably upon your chest in what yoga masters know as Jalandhara Bandha.Each of these 4 positions pulls your numerous muscles into different directions in 1 single pose/exercise.And after 1 such a cycle you move to the next 1 till the moment you become tired of the pose,not leaving it before that.When in a good condition(sometimes it just wont work as you must be listening to your Kundalini for what it IS ready to perform)i make up to 10 such cycles of "body leftwards-upwards-rightwards-downwards" before i must rest in Shavasana the corpse pose for a while.Most people will find this pose physically too demanding and will not be having any heavy breathing along it the way I personally develop it normally.However,the massage your numerous muscles DO get in this way does deserve its use;the stronger each of your muscles becomes for instance the less possible a heart attack becomes just as well.Such poses both strenghten and gradually elongate your internal muscles,and what 1 sees upon his legs and arms is absolutely less than half of the entire system of muscles;our interior organs holding well over half of this time invisible to us ones too.Stronger and longer though muscles bring healthier heart and also as a long time profit healthier other internal body parts;for instance the digestive system,which is well intertwined with the muscles' one,will then get healthier.What we get inside as our intenal muscles get stronger and more effective roughly reminds a large fat worm of ones we sometimes see feeding itself inside of an apple;as you develop your internal muscles(these though are somewhat different from arms' and legs' ones)they gradually start twitching with exchange of the form inside of us just the way an apple worm(this example is excellent just to understand the resulting influence to the internal health)twitches from side to side in an apple.Its neighbours the other internal body parts like liver,kidneys,spleen etc then get actively pressurized and exercised by these muscles;unable to be physically active upon themselves(their function is mostly to produce certain needed inside life agents out of what we take in a our foods)yet pressured into exercise by these internal muscles(and we all possess these in quantities,even as mostly completely unpractised and in a very weak condition too)internal health of numerous and other decisive for life organs is then guaranteed.After the 4 just mentioned smaller positions you must be proceeding into the next block of 4 smaller positions i just described up there untill the tiredness this pose will bring you anyway becomes a complication.I personally use this pose i never saw in any of yoga/other health related books too each day,find it very demanding physically and eating away amazing chunks of my internal powers very quickly.It is best to use all the 4 smaller positions in 1 single pose practise even as some will find that vertical 2 are better done separately from the horizontal 2;or else vertical ones first and later only horizontal ones.Such a variation does exist but its use simply exercises your muscles in a worse way,which,simply speaking,gives your health less per 1 minute of exercising it.The point of this is to use AS many muscles' pulling/stretching in 1 single exercise as you can because the entire gain you get is then increased several times over;the gain itself being developement of your muscular system harmonically and from many angles of it too. SUPTA CATANGASANA Supta term means ''laying down with face up'' and we perform this very same pose,simply with the padmasana bent legs well above the head and the neck-head block resting upon a blanket.I use both of 1)getting first into Padmasana and 2)performing it while with legs up because for me this is no real complication;yet beginners would better start with Padmasana and then going into the ''legs up'' form(Supta Padmasana pose)as going into the lotus pose while in a topsy-turvy pose(a legs up head down 1)will undoubtedly bring in undesired blood pressure complications 1 always wishes to avoid to newcomers to yoga.I am able to easily be transferred from Catangasana Paripurna(the traditional pose you see everywhere IS Paripurna by traditional books)into the Supta Catangasana variation without complications of any sort,but novices in yoga will find this recommended variation(it simply practises your body better and so IS recommended)hard to perform.You will find that with coming into Padmasana while being in the topsy-turvy position,is only(a desirable 1 though)for masters in yoga and specific acrobatics as it demands from an individual much more capacities.Its preferred performance is recommendable/more desirable though as it additionally pressures your heart and the entire cardiovascular system(arteries/veins,connected to it and moving blood around)so much more and in this way gives it an additional boost/improvement.Again,such details are only for masters of yoga;but knowing which exactly a nicer perfection is awaiting you will undoubtedly boost your entire desire to succeed in yoga and so fasten the process you will follow to get there. HOW TO DO Get into the lotus pose Padmasana.Now push the body upwards with your arms pushing against the ground.Not always easy to achieve,yet with time it will be ok.Now turn your now topsy turvy situated body(legs up head down)leftwards till heavy breathing/discomfort ensues;after reaching it return to the Paripurna Catangasana pose(the basic 1);as well feeling in it finally(might take a bit for newcomers to yoga/this pose),push your legs that are now in the lotus pose downwards so that they preferrably pressed into your abdomen stronger;as uncomfortable,release the pressure you here make upon the abdomen with the heels inside it with;part 3 of the 4(and 4 is CATA in sanskrit)exercise parts is pulling your lower body with bent in lotus pose legs rightwards by the power of your muscles till uncomfortable in it,then you relax a bit in the normal(Paripurna variation)Supta Catangasana and finally 4)pull your lower body as much upwards as able to;in a good variation you will be touching your chin with your bossom now(chinlock in english);this part is very effective with practsisning muscles we almost never use yet which DO need exercise just as well.After finishing this cycle of the just mentioned 1) to 4) repeat it till finally exhausted/tired of the pose;do remember always that(i witnessed ''braking own bones while getting there'' effect myself with some yoga poses-here with yoga this CAN happen unlike in normal life situations as yoga is extremely demanding to your authonomic internal system while i the brain most times operate with external affairs anyway;and know-it IS best to always keep comfortable in whichever yoga pose you are/trying to get into;no final result is ever allowed to tear you off this good state you have to be in always whatever is it you are busy with;and this very interesting lesson only yoga of physical exercises can teach us(even as we need it in each life situation anyway)is 1 of great goods 1 is destined to find in this simply looking physical discipline yoga.Because in yoga there are only 2 variations unlike in normal life:1)We use it correctly and gain or 2)We mistake some steps,make them wrongly and later leave yoga as ''this...".The Supta variation(nondifferent other than done head down legs up)is recommendable as it can interestingly exercise/practise into perfection our blood pressure levels much better than the Paripurna 1;i believe that nice masters of yoga are never subjects to any blood pressure conditions,which are rampant/very destructive nowadays,and even are believed to be ''killer number 1'' of us people yet can be very nicely counteracted with many yoga poses,performed systematically(day by day and month by month i mean,an hour each day or so as nice effects are only to find us with this slow constant approach).Stupid as they might look,the gains 1 finds in such ways is tenfold the amount of physical tension/discomfort 1 simply has to undertake ''to get there'',meaning learning yoga poses performance. SUPTA CATANGASANA Just the way you do Catangasana(preferrably while sitting upright in Padmasana)sitting upright,this pose is practised the very same way,just laying down face upwards.This can be done from Padmasana towards laying down and then pushing your lower torso upwards;or else,and THIS variation demands additional physical capacities 1 might find only later(time brings additional perfection in most any path chosen)you may cross your legs into Padmasana while already being legs upwards head downwards.This variation better practises blood pressure as your heart in it is additionally tasked with pushing the blood through via ways,otherwise never used-with your head down;it is 1 more of topsy turvy poses,great for indulging your blood pressure additionally into working out.Out of many things that CAN exercise your heart and then the thing it does work over tirelessly anyway the blood this most intricate of the body organs blood pressure replacing with a complletely different pressure ones are the strongest and most influencing the blood with great importance;thats because blood pressure changes that occur suddenly at a specific moment,and which are changing the current blood pressure into a SO much larger 1 is actually killer number 1 of human beings;and so when we AS simply as replace our current blood pressure with a slightly different 1(topsy-turvy poses with head down and legs up do this in great sizes)we exercise our blood/heart/internal pressure greatly;and so i highly recommend to(no novices are good here but mostly experienced yogis though)specifically collect legs into Padmasana as already being with head down and legs up-this way exercises the blood system a much better perfection.