First Complex – Yoga Course

I do not know the sources of this yoga system. By chance, I came across a notebook with a handwritten description, which was previously transcribed from a manuscript. I have not been able to determine the source of the meditation technique so far.

Order of exercises:

• 4:00 a.m. – Meditation
• Pranayamas
• Asanas

During all these exercises, breathe only through your nose.

PADMASANA

1. Sit on the floor with your legs extended. Bend the right leg, grab the right foot, and place it at the base of the left thigh.
2. Bend the left leg, grab the left foot, and place it at the base of the right thigh. Straighten your spine.

III. Rib Breathing with Lower and Central Ribs

1. Stand upright. Lower your head. Let your arms hang by your sides. Focus on the navel. Before starting, take one strong, short exhale through your nose while pulling in your abdomen.
2. Inhale for 10 seconds – slowly expand your ribs only sideways, starting from the lower pair of ribs. Try not to move your abdomen. The upper part of your abdomen may slightly rise during inhalation. Do not push your chest forward. The movement of the ribs occurs in the lateral plane of the body.
3. Exhale for 10 seconds – draw in the ribs, starting from the lower pair. Do not move your abdomen. The upper part of the abdomen may be slightly tensed. Move your chest only in the lateral plane.

          Breathe for 10 minutes.

IV. Complete Yogic Breath

The complete yogic breath consists of 3 stages and is performed in the lotus position, but you should first learn to do it standing.

1. Abdominal breathing.
2. Breathing with lower and central ribs.
3. Breathing with upper ribs (part of the complete yogic breath and not practiced separately). Stand upright. Lower your head. Focus on the navel. Let your arms hang by your sides. Before starting, take one strong, short exhale through your nose while pulling in your abdomen.

• Inhale – 12 seconds.
• 6 seconds – push out your abdomen, as in abdominal breathing.
• 4 seconds – expand your ribs sideways, as in rib breathing.
• 2 seconds – expand the upper rib sections sideways, without moving or raising your arms.
• Exhale – 12 seconds.
• 6 seconds – pull in your abdomen, as in abdominal breathing.
• 4 seconds – draw in your ribs, as in rib breathing.
• 2 seconds – draw in the upper rib sections, without moving or raising your arms.

Beginners should perform 20 breaths. Advanced practitioners should perform 40 breaths.

II. Janushirasana

1. Sit in the Siddhasana position. Place your right foot on your left thigh. Lean your torso forward and stretch both arms out in front, grasping your left foot with your hands. Place your straightened torso on and press it against your leg. Breathe evenly. Count to 60.
2. Change the position of your legs. Place your left foot on your right thigh. Lean your torso forward and stretch both arms out in front, grasping your right foot with your hands. Place your straightened torso on and press it against your leg. Breathe evenly. Count to 60.

Focus solely on performing the asana and counting. Perform the asana once.

IV. Trikonasana

1. Stand with your legs apart about 40-50 cm. Feet parallel to each other. Arms along the body.
2. Inhale for 3 seconds – simultaneously lift your arms to shoulder height, with palms facing down.
3. Exhale for 3 seconds – bend your torso to the right, placing your right hand on the right ankle, and extend your left arm upwards so that it is in line with the right shoulder. The back parts of the legs, back, and buttocks should be in the same plane. Extend your torso.
4. Hold your breath for 6-12 seconds.
5. Inhale for 3-5 seconds – simultaneously lift your torso while keeping your arms at shoulder height. Palms should face down.
6. Exhale for 3 seconds – lower your arms.
7. Inhale for 3 seconds – simultaneously lift your arms to shoulder height, with palms facing down.
8. Exhale for 3 seconds – bend your torso to the left, placing your left hand on the left ankle, and extend your right arm upwards so that it is in line with the left shoulder. The back parts of the legs, back, and buttocks should be in the same plane. Extend your torso.
9. Hold your breath for 6-12 seconds.
10. Inhale for 3-5 seconds – simultaneously lift your torso while keeping your arms at shoulder height. Palms should face down.
11. Exhale for 3 seconds – lower your arms.

Focus solely on performing the asana and counting. Perform the asana 5 times.

VI. Badrasana

1. Sit on the floor. Spread your legs out to the sides as far as you can.
2. Inhale for 3 seconds – bend your knees and bring your feet closer to your torso. Press the soles of your feet together. Hold your feet near the toes and pull your heels towards your groin. The outer edges of your feet should rest on the floor, and your heels should be close to the groin. Spread your thighs and lower your knees so they touch the floor. Place your hands on your knees with elbows pointing upwards. Keep your torso upright.
3. Hold your breath for 10 seconds. Focus on any point in front of you.
4. Exhale for 2 seconds – straighten and spread your legs out to the sides as far as you can.

Focus solely on performing the asana and counting. Perform the asana 5 times.

VII. Yogamudra

The basis of this asana is the Padmasana position. For beginners, it is the „cross-legged” position.

1. Sit in Padmasana.
2. Bend both arms at the elbows, bring the arms behind your back, and grasp your left elbow with your right hand. Use your left hand to grasp your right elbow.
3. Inhale for 10 seconds.
4. Hold your breath for 10 seconds.
5. Exhale for 10 seconds – lean forward and touch the floor with your forehead. Keep your back straight from the neck to the lower back.
6. Hold your breath for 10 seconds.
7. Inhale for 10 seconds – raise your torso to an upright position.
8. Exhale for 10 seconds.

Focus solely on performing the asana and counting. Perform the asana 5 times. The next day, change the position of your legs.

VIII. Pascimotasana

1. Lie flat on your back with your legs extended and feet together. Place your hands behind your head and stretch them straight.
2. Inhale for 15 seconds – lift your torso to an upright position, keeping your arms in line with your body.
3. Hold your breath for 2 seconds.
4. Exhale for 15 seconds – lower your torso and arms, reaching for your feet with your hands. Extend your torso along your legs and press against them.
5. Return to the starting position. Breathe evenly.

Focus solely on performing the asana and counting. Perform the asana 5 times.

IX. Dhanurasana

1. Lie on your stomach.
2. Bend your knees, reach your hands backward, and grab your left ankle with your left hand and your right ankle with your right hand.
3. Inhale for 5 seconds – pull your legs up, lifting your knees off the floor. At the same time, lift your chest. Your arms and hands act like the bowstring, curving your body into an arc. Lift your head and tilt it backward as far as possible. Do not let your ribs or pelvis touch the floor. Your body weight rests solely on your abdomen. Keep your thighs, knees, and ankles together.
4. Hold your breath for 10 seconds – rock back and forth like a swing, supported by your navel.
5. Exhale for 5 seconds – lower your torso, head, and knees to the floor while holding your ankles with your hands.
6. Repeat the asana starting from step 3.

Focus solely on performing the asana and counting. Perform the asana 5 times.

XI. Watajanasana

1. Lie flat on your back with your legs extended and your body straight. Place your arms at your sides along your body, palms facing the ground.
2. Inhale for 2 seconds – lift your legs straight up to a vertical position.
3. Exhale for 2 seconds – bend your knees and draw them toward your chest using your hands.
4. Hold your breath for 4 seconds.
5. Inhale for 2 seconds – extend your legs back to the vertical position.

Exhale for 2 seconds – lower your legs back to the ground. Focus solely on performing the asana and counting. Perform the asana 5 times.

XII. Sarvangasana

1. Lie flat on your back. Extend your legs. Place your arms alongside your body with your palms facing the ground. Lift your legs together upward, keeping your knees straight, setting them at a right angle to your torso.
2. Raise your legs even higher, lifting your hips and back off the ground while pressing lightly with your hands on the floor. Elevate your torso and legs to a vertical position, ensuring your chest is firmly pressed to your chin. Keep your knees straight. After lifting your entire torso, bend your elbows and place your hands on the back of your ribs, supporting yourself with your arms against the floor. The back of your head, neck, shoulders, and arms above the elbows should rest on the floor. The rest of your body should be perpendicular to the floor.
3. Hold this position for 10-15 minutes. Breathe evenly. During the asana, concentrate on your thyroid gland.
4. Release your hands, slowly lower yourself back to the ground, lie on your back, and relax.

Note: Ensure that your chest presses towards your chin, not the other way around, as otherwise, the spine will not fully straighten and you will not experience the full effect of the asana. Also, try to keep your neck so that your chin is centered on your chest. Your elbows should not be wider than your shoulders. If you spread your elbows too wide, you will not be able to stretch fully upward, and the position will be imperfect.

XIII. Savasana

Also known as Mrtasana. Sava or mrta means dead. The aim of this asana is to mimic a dead person. When life has departed, the body is motionless and no movements are possible. We learn to relax by remaining still for a while and trying to keep the mind, though fully aware, completely calm. This conscious relaxation refreshes and rejuvenates both body and mind. However, it is much more difficult to still the mind than the body. Hence, this seemingly simple position is one of the most challenging to master.

1. Lie flat on your back. The entire body should be in contact with the floor. Legs extended and spread apart to relieve tension in the legs. Place your arms comfortably. Your head should rest freely.
2. Close your eyes.
3. Concentrate on your right arm. Internally repeat the command three times: „My right arm is relaxed.” With your inner eye, trace from the top of the arm to the fingers and relax it.
4. Next, focus on your left arm. Internally repeat the command three times: „My left arm is relaxed.” With your inner eye, trace from the top of the arm to the fingers and relax it.
5. Then, focus on your right leg. Internally repeat the command three times: „My right leg is relaxed.” With your inner eye, trace from the groin to the toes of the right foot and relax it.
6. Next, focus on your left leg. Internally repeat the command three times: „My left leg is relaxed.” With your inner eye, trace from the groin to the toes of the left foot and relax it.
7. Now, relax your torso. Focus on the back of your torso. Internally repeat the command three times: „The back of my torso is relaxed,” tracing from the buttocks to the neck and relaxing it.
8. Next, relax the front of your torso. Focus on the front of your torso. Internally repeat the command three times: „The front of my torso is relaxed,” tracing from the abdomen to the chin and relaxing it.
9. Now, turn your attention to the back of your head. Focus on it and command it to relax. Repeat the relaxation command three times.
10. Face. Focus and internally start relaxing the facial muscles from the forehead. Pay attention to the muscles around the eyes and mouth. Look behind your ears and give the command to relax the muscles behind the ears. Relax the muscles of the lower jaw; the lower jaw may slightly drop. Repeat the relaxation command three times.
11. Now, trace with your inner eye from the toes to the forehead and repeat the command three times: „My entire body is relaxed.” You are relaxed. This is a very pleasant state. Silence and inner peace. No thoughts. Bliss. Remain in this state for as long as you wish.

Note: Initially, there is a tendency to fall asleep. Do not allow yourself to fall asleep; stay on the border between sleep and wakefulness. For those who have trouble falling asleep, it is recommended to practice Savasana before sleep and allow yourself to drift off. Spending 10-15 minutes in Savasana can have the effects of at least 3 hours of sleep. As you practice, there will come a day when one command or even just the thought of relaxation will bring you to the state of Savasana. During asana practice, if you feel tired, use Savasana for a few minutes. The fatigue will immediately disappear.

Second Complex

Further continuation of yoga practice can be found in the Second Complex.