Hatha Yoga Pradipika

1. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath

2. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
Vasishthadyais cha munibhir matsyendradyais cha yogibhih/
angikrtanyasanani kathyante kanichin maya//
I will proceed to explain some of the Asana accepted by adept munis like Vashishtha
and Yogis such as Matsyendranath.
(1). Swastikasana (auspicious pose)
Janurvor antare samyak krtva padatale ubhe /
Rjukayah samasinah svastikam tat prachakshate//
Placing both soles of the feet on the inner side of the thighs, sitting equipoised with
a straight body. This is called swastikasana).

3. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
(2). Gomukhasana (Cow’s Face Pose)
Savye dakshinaghulpham tu prshthaparsve niyojayet /
Dakshineapi tatha savyam ghomukham ghomukhakrtih//
Place the right ankle next to the left buttock and the left ankle next to the right
buttock. This is gomukhasana and it look like the face of the cow.

4. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
(3). Veerasana (Hero’s Pose)
Ekam padam tathaikasmin vinyased uruni
sthiram /
Itarasmims tatha chorum virasanam itiritam//
Placing one foot by the opposite thigh and the
other foot under the same thigh, its called as
veerasana.

5. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
(4). Koormasana (Tortoise Pose)
Ghudam nirudhya ghulphabhyam vyutkramena
samahitah/
Kurmasanam bhavedetaditi yogavido viduh//
Press the anus firmly with the ankles in the
opposite direction and sit well-poised. According
to the Yogis this is called as Koormasana.

6. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
(5). Kukkutasana (Cockerel Pose)
Padmasanam tu samsthapya janurvorantare karau
/
Nivesya bhumau samsthapya vyomastham
kukkutasanam//
By adopting Padmasana, insert the hands
between the thighs and calves, planting them the
hands firmly on the ground; raise the body in the
air. This is called as Kukkutasana.

7. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
(6). Uttan Koormasana (Stretching Tortoise Pose)
Kukkutasanabandhastho dorbhyam sambadya
kandharam/
Bhaved kurmavad uttana etad uttanakurmakam//
By adopting Kukkutasana, unite both the hands at
the shoulders and lie flat on the back like a tortoise.
This is called as Uttankoormasana.

8. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
(7). Dhanurasana (Bow Pose)
Padanghushthau tu panibhyam
ghrhitva sravanavadhi /
Dhanurakarshanam kuryad
dhanurasanam uchyate//
Holding the toes with the hands, pull
them up to the ears as if drawing a
bow. This is called Dhanurasana.

9. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
(8). Matsyendrasana (Spinal Twist Pose)
Vamoru mularpitadakshapadam Janor bahir veshtitavamapadam/
Praghrhya tishthet parivartitangghah srimatysanathoditam asanam syat//.
Place the right foot at the base of the left thigh, the left foot at the side of the right
knee. Take hold of the left foot with the right hand, pass the left arm behind the
waist and remain with the body turned. This asana is explained by Sri
Matsyendranath.

10. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
Matsyendrapitham jatharapradiptim Prachandarughmandalakhandanastram/
Abhyasatah kundaliniprabodham Chandrasthiratvam cha dadati pumsam//
Practice of this asana Matsyendrasana increases the digestive fire to such an
incredible capacity, this will eradicate all stomach diseases and thus awakening the
serpent power and bringing equilibrium in the Bindu.
(9). Paschimottanasana (Back Stretching Pose)
Prasarya padau bhuvi dandarupau Dorbhyam padaghradvitayam ghrhitva/
Januparinyastalalatadeso Vasedidam paschimatanamahuh.//
Stretching the legs in front on the ground, like a stick; bending forward, holding the
toes with both hands and placing the forehead on the knees, is known as
Paschimottanasana.

11. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
Paschimottanasana
Iti paschimatanamasanaghryam Pavanam paschimavahinam karoti/ Udayam
jatharanalasya kuryad Udare karsyamaroghatam cha pumsam//
Paschimottanasana is the best among asanas. By this asana the pranic currents rise
through sushumna, the digestive fire stimulates, the abdomen becomes flat, and the
practitioner becomes free from all kind of diseases.
(10). Mayurasana (Peacock Pose)
Dharam avashtabhya karadvayena Tatkurparasthapitanabhiparsvah/
Uchchasano dandavad utthitah san Mayuram etat pravadanti pitham//

12. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
Lie down on the stomach, placing both hands on the ground under the body and
place the elbows at the sides of the navel. Raise the body high, keeping it like a stick.
This is called peacock pose by the expert Yogis.
Harati sakalaroghanasu ghulmodaradin Abhibhavati cha doshanasanam srimayuram/
Bahu kadasanabhuktam bhasma kuryadasesham Janayati //
jatharaghnim jarayetkalakutam/
Mayurasana quickly alleviates all diseases like enlargement of the glands, dropsy and
other stomach disorders. It rectifies imbalance of the humors (vata, pitta, kapha). It
reduces to ashes all food taken indiscriminately, kindles the gastric fire and enables
destruction of deadly poison).

13. Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath
(11). Shavasana (Corpse Pose)
Uttanam sabavad bhumau sayanam tat savasanam/
Savasanam srantiharam chittavisrantikarakam//
Lying flat on the ground with the face upwards, in the manner of a dead body, is
savasana. It removes tiredness and enables the mind-body complex to relax deeply.