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    Squatting Pose

    This pose is exactly what its name implies. 1 want you to practice squatting like the people of the Orient do. They feel more comfortable in this simple position than they would sitting on a chair. You though may not, and especially at first, find it at all comfortable, but as an exercise for constipation it has few equals. The procedure is simple.
    Stand up straight with your feet about twelve inches apart,
    inhale deeply and rise on your toes.
    Complete your inhalation and commence to exhale immediately
    at the same time as you slowly bend your knees until you are
    sitting on your heels.
    Hold the position for as long as you comfortably can and
    then, without inhaling slowly, rise to your feet. Then take a
    deep breath and repeat up to four times.
    Practice this simple Squatting Pose for a few days and then try this slightly more hard version. Proceed as above but this time do not raise your heels from the ground. Bend your body forward as you squat so that you do not overbalance, and bring your hands and arms forward over your knees so that your fingers touch the floor.
    The third version of the squatting pose is even more hard but with careful practice you will soon be able to do it. Proceed as for version 2 but this time keep your feet close together without raising your heels off the ground. You may wish to perform the three variations of this exercise and if so you should repeat each one twice. If you do only one, repeat it six periods and do bear in mind your breathing carefully.
    If your knees are stiff or you're afraid of overbalancing you may steady yourself by holding on to a chair or anything suitable that will support your weight, until you feel more confident. After performing this exercise lie down on your back, stretch out your legs with your feet together, and relax for a few moments.
    And now for an exercise which has an interesting strangeness about it. It is called YOGAMUDRA and I have demonstrated it in figure 10. As you could see, it has an looks of supplication about it and indeed, in the higher stages of Yoga the spiritual value of this asana cannot be over-emphasized. In some cases advanced Yogis hold this pose for an hour or more to aid the awakening of the mysterious Kundalini or Serpent Power which I have already mentioned.



    But we are concerned, in this chapter, with constipation and YOGAMUDRA, by increasing the peristaltic movement of the bowel, pushes internal purification. It also tones and strengthens the abdominal muscles, the colon, and the pelvic region, and so it's a very valuable and health-giving posture indeed. There is an easy version for beginners but I will describe the classical one first.
    Sit down in the Lotus Pose, which I have described in
    chapter six. With your hands behind your back clasp the right
    wrist with the left hand or vice versa.
    Bend forward until your head touches the floor between
    your knees and remain so for as long as you find comfortable.
    When you're ready to straighten up do so very slowly and remain
    seated for a few moments with your back straight. You will
    experience a curiously light and peaceful sensation, as though
    you had just awakened from a peaceful dream.
    But I can hear a lot of my readers protesting that the exercise I have just described is impossible. You can neither obtain into the Lotus Pose nor hope to reach the floor with your head. Very well, try this easier variation.
    Sit down cross-legged on the floor, tailor fashion. This is the Easy Pose. Double your fists and place them firmly on either side of your navel. Now bend forward as before until your head touches the ground as near to your knees as you can. Your fists will accord a healthy massage to your abdominal organs just as, in the classical Yogamudra the upturned heels do likewise.
    Yogamudra should be regarded not only as a powerful exercise to promote better decimation but also as an exercise in the calming of the mind. While your head is on the floor (and you will attain this with patient practice) you should keep your eyes closed and try to empty your mind of all concerns and fears. Practice repose and soon it will become a habit.
    The following exercise should also be practiced for the respite or prevention of constipation and/or indigestion. It should present little or no difficulty to the beginner, though perfecting it might take a little patience. Called the Janu Shirshasana or in English the HEAD TO KNEE POSE, it tones up lethargic bowels, strengthens the legs, and adds to your energy and vitality. 1. Sit down on the floor, both legs stretched out. Bend the left knee and place the left foot as high up as possible against the right thigh.
    1. Inhale deeply, slightly raise your body from the waist upwards to pull in your stomach, and complete your inhalation.
    While exhaling bend slowly forward and obtain hold of your
    extended right foot with both hands. The forehead should touch
    the right knee.
    Remain in this position for as long as you comfortably can
    {which would be only a second or two at first) and then straighten
    up, at the same time straightening out your left leg. Repeat with
    the same leg and then alteration legs and repeat, twice bending your
    head towards the other knee.
    For the ambitious among you, here is a slightly more hard variation of this beneficial posture. Instead of placing your foot against the opposite thigh, place it 011 the thigh, subsequently bending the head towards the knee as before. I have demonstrated this position in figure 11, page 49.
    At first a lot of you will find it hard to reach your outstretched foot with your hands. This is because your spine has lost some of its flexibility or your abdomen (dare I whisper it) may have grown too large! Once you're limbered up you will find little difficulty and meanwhile I suggest you simply obtain hold of your calves, ankles or toes while bending your head towards your knee. If your knee appears to be an unachievable distance away from your head I do assure you that with patient practice you would be able to do it with ease.
    When you could perform the HEAD TO KNEE posture with ease you could graduate to a slightly more hard variation in which the foot is placed on the thigh as above and the corresponding arm is placed right round the body to accord an extra pull to the muscles of the back, thus:
    Variation of Head to Knee Posture 1. Sit down on the floor with your legs stretched out. Place the right foot on the left thigh, as near to the body as possible. Stretch forward your left hand and grasp the toes of your left foot. Place your head on your left knee.
    Keeping your head on your knee, reach your right arm
    round the back of your body and try to grasp the toes of your
    right foot which is on the left thigh. Remain thus for as long as
    you find comfortable, and without straining, and then straighten
    up, lie flat on the floor and relax, taking a few deep recovery
    breaths.
    If you find you could do this variation you might like to omit the simpler Head to Knee posture in favour of this one, as the advantages of the asana are greatly enhanced by the added stretch to die muscles of the back and shoulders.
    Yet another variation of the HEAD TO KNEE POSTURE requires a little more flexibility, and should not be attempted until you could perform the above variation with ease.

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    Also In This Category:

    Yoga
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    - Stomach, kidney, and liver complaints - Part 1
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