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[Yoga Vaani , March 1998/Yoga Rahasya Vol 4 No. 2, 1997]
A feeling of
exhaustion and tiredness is experienced by one and all at some
time or the
other. It can be due to over exertion, altered
climatic conditions, stress and strain, or when one is ill, heading
towards or recovering from an illness. It is said that the majority
of the people recover from this fatigue after adequate rest. But
it is not true. A conscious, recuperative method of active rest is
more essential than passive rest. Nowadays, people report a feeling
of fatigue for months and that too for no apparent reason. They suffer
from what is termed asChronic Fatigue Syndrome (CFS) which is characterised
by a constant feeling of exhaustion, tiredness, fatigue and depression
accompanied often by bouts of throat pain, fever, cough and overall
stiffness in the body. The onset of these symptoms is very sudden
and they wax and wane lasting for 6 months to about 2 years and sometimes
even beyond this period. This syndrome mainly afflicts people in
the age group of 25 to 45 years — a vast majority of them being
women. The medical community has been baffled by CES for the last
8-10 years. They have as yet not been able to identify any cause
for this debilitating condition and have no solace for these patients.
It is believed that CES has both a physiological and psychological
cause as more than 50% of the patients exhibit signs of depression
prior to the onset of the physical fatigue. Reports of CFS have emerged
from USA, UK, France, Germany, Japan, Australia, New Zealand and
Israel where patients are turning to Yoga to re-energise their worn
out bodies and minds.
It is possible to awaken the hidden latent energy through Yoga for
reconstruction and recuperation, to be free from CFS. Hatha Yoga
Pradipika, an ancient Yoga Text, states:
“supta
guruprasadena yada jagarti kundall
tada sarvani padnani bhidyante granthayopica - 111.2
[“By yogic discipline, the practitioner burns the impurities
of desire, anger, greed, infatuation, pride and envy. Then, his intellect
becomes refined and the cosmic energy which is latent within him
is awakened by the grace of God and the Guru.”]
This sequence
of asanas was provided by Smt. Geeta lyengar at the Teacher’s
Training Program conducted by her last year. The teachers may need
to modify
the sequence of poses as per the individual requirements
and capabilities of the patients.
“Indrsyanam
mano natho manonathastu marutaha marutasya
Iayo nathaha sa fladamasritaha”
Hatha Yoga Pradipika V.29
It means that The Lord of the senses is the mind, the Lord of the
mind is the breath; the master of breath is the nervous system; poise
and rhythm in the nerves, and quietness in the mind, is solely dependent
upon the steady, smooth, coordinated sound in inhalation and exhalation.
This stanza from the Hatha Yoga Pradipika forms the basis of all
the yogic postures advised for those suffering from CFS. The patient
is advised to stay in each of the asanas for at least five to ten
minutes wherein the breath, senses and nerves get quietened and one
gets rejuvenated from this debilitating state.
Asanas recommended for those suffering from CFS.
Ardha Uttanasana: Place a stool whose height is equivalent to that
of your legs. If the stool is short then place some additional blankets
or bolsters on it to raise the height. Place a bolster or a blanket
on the stool in such a manner that when you bend down in Ardha (half)
Uttanasana the abdomen rests on this bolster, the head hangs down
with arms stretched downwards or if the stool is high, extend the
arms and hold the legs of the stool to make the energy flow in the
spinal column.
Adho Mukha Svanasana: After going into the posture, extend the hands to the
front and rest the head onto a folded blanket or a bolster. Do not do the asana
without resting the head. The respiratory muscles of the neck should be free
from tension, and the Vagus nerves extending towards the back of the head,
for free circulation of blood to the brain.
Salamba Purvottanasana: Place a bolster on a platform which is about two to
two and a half feet high. Place the bolster in such a manner that it remains
aligned with the spine while one is resting on it. Place the hip on the edge
of a platform or on a table, and the back on the bolster. Support the head
with a folded blanket so that the forehead remains parallel to the roof, but
above the level of the chest. Roll the shoulders backwards and extend the chest.
Stay in this position for about 7-10 minutes,
Setubandha Sarvangasana (on bolsters): Place two bolsters cross-wise over each
other. The bolster which is parallel to the spine is placed on top. Sit on
the center of this bolster and lie back on it, so that the dorsal spine curves
over the bolster for the chest to expand. Straighten the legs by keeping weight
on the thighs and stay in this position for about 7–10 minutes Note: The
weight on the thighs takes away the strain and the spasm and at the same time
it helps to stretch the legs fully and relaxes them.
Supta Baddha Konasana: Sit in Baddhakonasana and then tie a belt around the
outer edges of the feet and just below the top of the pelvic bone. Exhale and
rest the back on the floor.
Supta Virasana: Stay in Supta Virasana with the back resting on a bolster for
about 5 minutes.
Malsyasana or Supta Svastikasana. If you cannot sit in Padmasana then sit in
Svastikasana and then lie on your back. Stay in this position for about 5 minutes.
Then change the interlock of the legs and once again go into Supta Svastikasana
or Matsyasana.
Viparita Dandasana: Do it either on the Viparita Dandasana bench or on a chair.
While doing the pose on the Viparita Dandasana bench, please note that you
support the back of the neck with a bolster placed behind the neck.
When curving on a chair, remember to keep the legs parallel to the floor by
placing a stool behind the chair and resting the legs on it. Use a bolster
to rest the crown of the head. In case it is easy to do so, then one can rest
the head directly on the floor.
Rope Sirsasana: Place two ropes of identical length through the rings on the
wall. Join the two ropes with the help of a third rope or a belt to form a
loop. Ensure that the knots are very tight. Place a blanket on loop formed
by the third rope. Face the wall and adjust this loop on your back just below
the top of the pelvic bone. Grip the two sides of the rope firmly with both
the hands, sway the body slightly back and walk up onto the wall. When the
feet are raised higher than the head, cross the legs over the rope as if you
were to do Baddhakonasana. People also suffering from hypertension should attempt
this pose only in the presence of an experienced teacher.
Stay in this pose for at least five minutes. In order to come out of the pose,
grip the rope with both the hands, bend the knees, place the feet against the
wall, sway the hips away from the wall, slowly take the feet down and place
them on the floor. Rest the forehead on the wall for a few seconds before you
commence any other activity.
Forward Bending Asanas: Do Janu Sirsasana by resting the forehead on a folded
blanket or a bolster which is placed by the side of the extended inner leg.
In Pasohimottanasana spread the legs about one foot apart, place the bolster
between the legs and rest the head on it.
Sarvangasana: (with a chair). This posture has to be done with the support
of a chair with the help of which the abdomen has to be lifted up towards the
feet. Padmasana in Sarvangasana also increases space in the abdominal cavity.
Ardha Halasana: (with a chair or a Halasana box)
Setubandha Sarvangasana: (on a bench)
Viparita Karani Place a brick against the wall and a bolster in front of it.
Sit sideways and then raise the legs up on to the wall, with the head descending
down towards the floor. Try to move the thighs as close to the wall as possible.
Rest the arms, which are bent at the elbows, at the level of the shoulders.
Stay in this position for about 7-10 minutes. If the legs feel tired or numb,
then bend the legs and cross them over each other. To come out of the posture,
bend the knees, place the feet on the wall and slowly push the body away from
the wall. In case the height of the bolster is less or insufficient, increase
the height by adding a pillow over the bolster.
Savasana: Tie a bandage over the forehead with the eyes moving down so that
the floor of the brain is rested. Place 25 to 50 pounds of weight on the thighs
so that the breathing becomes normal. One can also lie down on the heart bench
as shown in the sketch.
Note: If one is in a depressed mood then one should start the practice
with Prasarita Padattonasana, Adho Mukha Svanasana, Uttanasana, Ardha
Halasana, Paschimottanasana and then one can follow the remaining
poses as described in this article.
Yoga Rahasya is available from the Association Library, or subscription
to the journal of US$20 per year (postage included) can be made to:
Sam N. Motiwala, Palia Mansion 622 Lady Jehangir Road, Dadar, Mumbai,
400014, India. Phone: 91-22 4147195 e-mail: mon@giasbmol. vsni.netl ^ back to top
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