Practice Advice From Dr. Gouri Shankar Mukerji

Dr. Gouri Shankar Mukerji, Shavasana

Dr. Gouri Shankar Mukerji was one of the great students of Bishnu Ghosh in the 50s and 60s. He wrote a book in 1963 describing 84 asanas and medical benefits of practice. In the introduction to his book, he includes some wonderful instructions about practice. (Quotes are from 84 Yoga Asanas.)

SHAVASANA
"The starting position for all exercises is a relaxation pose that is called Shavasana or 'Corpse Pose.' This posture is also resumed after each exercise and is to be considered an essential part of Yoga, because the system is based on an alternation between tension and relaxation...Out of this relaxation the intended posture is started for the specified time and one relaxes again in the Shavasana pose. Shavasana should not be assumed for too short a time, in any case not shorter than the previous exercise."

NUMBER OF EXERCISES
"It is not recommended to perform more than five exercises in succession, to avoid fatigue. It is better to perform a few exercises, but in complete tranquility, than to execute "one's program" at all costs under time pressure."

REPETITION
"All asanas should be repeated three times...One realizes that the exercises can be more easily performed when repeatedly practiced."

SEQUENCING
"The sequence of exercises should be chosen in a way that body parts or muscles opposite to each other will always be stressed, thus after an exercise extending the spine (Half Moon Pose) follows one bending it (Stretching Pose, Paschimottanasana). It is advised to alternate postures performed with muscle power with the ones that predominantly stretch muscles and ligaments."