The Sivananda Companion to Yoga

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HE SIVANANDACOMPANION O

orword by wam nu vananda

Wtten y y ewth aaya an G Ranh

haphy y aus re

A GAA ORGNAL

A Fee Bbe b Sm Se .New L T Se



A GAIA OIGNA

Wn by Lucy Lidel Narayani and Gis Rabinovitch

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is bok ies yo l th infomtio yo w eed to e to piseyo ome. e o o yo re s i o The Basic Ssson.Tere is simpl o s 6·67 soi th bir o p, a T Cyl o yo w oi pti sssosfor pr ysic coditios es - nobly reny Leers

Use te sc essio o cost reerence s yo i to yossso Rlaxatin a Bang teiqes Oce yo e fmiirith si essio s rt o piesyo ben to dd i te eri v Aana and Varain ore ce betn nd editon. y orki s wy yoso bid l ly roti t ss yo fesyle. D o oyo sses s ell, s s i en yo o prti sssios

N s m yo follow e eos sp·y-sp, iyor pace d pocee sysecly crdi o v von te orr o s, t xo os, nd te e o eys oby cos vt i o s o os o orce yorselfl bs r f ywll yo ow lvly



Forewordday r than at any tr t in hsty hmaniy pp n tWs a facng stsss an tnsns hat a y tr cntlusands a hsas ar g ranquzrs slg ls ahl and s n a ai at t . In 57 ar n Aca snty y Mastr, Swa Sanada. My Mas sa: , pl a wang.Many suls r t as a rncanatng nw i t Ws. anawa cnscusnss hidn n thr mis ad rng hm ack

t th at YgaYga h s sc f f ca tach yu bng sss ud cnt

nly a pysical t mnta and spitua s t man bdy can cmard t a car r ar thigs a any

abl ns t rn ry whr t s a Rs Ryc a usty ld

car - lubicatn, a clg systm lcc crnt l and a snsi d i t whl Yga h asaas ss icat yTy k th scls and jts rnng shy al ntral gans, an cas icuat wiht rang ay atig by s cd by mpl laatn wist praayama r yg bathngicass pana th lctrc crnt. Fl is prdd y d wat a

ai yu bath. astly y a diat whic sis t mi th f y. y ditang y lan cntr and tiay tasc y y ysca h.

Ay ca practs Yga mar wa thi ag, tn r rgnung sc i - a can bn m ths dscn a y as ra watr wak f l nd w al g ahrts f w at wg Yu can ar t at a lwr t Sa fa r Css just as wl as Krsha ama bjct f

nntat a fnt bu ti ans h sa s ygs sg aswrs tw fundamntal qstis w ca I gt d ain?" and Hw can qu at?" y dscd a rg asanas y ca ctrl th pysca pan thugh panayaa ta pan a tg mdatn yu can c t a a undstanng w y a m fas nticatn wh na ad m y can tas h bdy agtr and nd t Slf whc is mmta S yu s thg

·Yga gs wit y s y trascng In nsn, w t l y al ha Yga s a thy ut a

acca way f if. If yu ha n tast ny, n at w I tl yu a ny is gd yu wn' undstan ntl y ry i. Yga ractc and yu wil s bnf r yrsf This b wl lp y t g sad, an s as a ca a nspat ag t way.



Contents

10 Inoducion o o

Rlxion10 A!

22 102 T

24 Te ore PoLe!

26 Fin RextionAo

� Si

«/

1 Tht

Le

Brhin

P

68 Brir 7 P n the Sbt Bo 116 Tho

72 B Bretn Fo

bti Anom Vio: He

Brmri Sitki : Sthi T

75 Avne Bethin St

e Three Bh: i S Bh Btrik Sm

28 h Bic Sssion 3 The eqe f A '_32 The ion Bi Di \78

E Poe: Te Three GNk n Soer Ee Eere ion Poe

82 Ntr oo

The S Sto in o Dit 124 T

6 Le Ri Ftin

8 The e B4 Te Soetn r42 Te Poh r4 4 Te Br r46 Te Fih. 134 T

Te orwr Bn Te obr Te Lot P Te Bo

Mdiion142 T

6 Te Hf Sin Tt P8 The Lot 9 ter of the Min V6 Th o 92 Piipe o Meition 62 Th H to Ft Po 9 4 Strti to Meite St The Tin 9 5 t 152 66 The B P nt 154 T



1 Asanas and Vriations

12 Th Htn L Vrtion orion :Arm Vrio:Lot Htn : L nv Po

11 h hotn 15 The Cycle of Lie

n Arm Vrtion Poh Vition 15 Mtrniti ih Vion Prti h

6 Th or n 164 i An for PrFor Vriion Moi hortn n Poh

H to n Po i it W tth Pvi ifTit: L n Arm Moii ob Th t Printrthi n Pn Exri Rxon qttin

1 hihoo12 Ltr r

Wr Moii An

1 Yga and Health17 Th o Fr

M ton in Movt

24 Th kr n 12 Th Ntrit

or n ot Vrition: Dio Ritio: irtion

o Vrition : Wh 15 Th Vit

in Po: Wrior Gn: Nv

ni Wh : imo 1 Go ivnn r x

t Moon Pon34 Th itin

in it : ot Vriton hoot o : L hin HPo : it

142 h ni

Pok nt: oVrion: E Tr tniit Lor Nrj Po ti Po H to Ft Po

152 o An h154 ri



0 IOO O O

Introdction to YogaAyoe c pce yog. o do ee pecl eupeor clo ll o of pce rog d

for ler or fd f yog oe or ec y p of body rcg d og emc d o e p d r keel yemAd y wor o oy o ody r bu o e erlog gld ee w, kpg ll ye r e y eeg pyc d eo, eylo lere reource o rgy T yogc begeece ow pry elz boy elp ocoo e m eg you flg cm d feed,wle e prcce of poe g d do gecree clry, me powe cocero

Yog complee cece o fe orgd I

my ou of ye go I e olde ym opo eeopme e wor, ecompg bodymd d p. e ce yog d pofo uderdg of m eel e d o w e eed ole rmoy w mef eoe Teypcee e pycl oy ecle, w e d de, e o m rue ey co, eoo egece e force wc pull e boyecl Iorde o er o gred deeope ee eeforce b bc g o ccou e eop ewee ody m , ey formuled uueod o mg lce meod cobe e oee yo ee fo pycl el

w e beg d medo ecue eurpce o

Yog yoMy peope re rw o yog wy o eep erbode d upp- goo o loo o le ecoe eekg p o eef o pecc copl, lkeo o bcce Some e erly plld by e ey o geg muc ou of f y could bWr your reo yog c b ool rue foryo -gg yo o w you cme fo, more Toud w yog ll bou you eed o epeece fo

yoelf A glc o be lle oe eeofge pyc po wc keep e ody le dfleble e yo wo coue w regulrprcc becoe we of ube cg pproco fefor oug peey og d rlg e boyd lg e d you beg o gmp e o erpc wc yo e ure coue eec of yog- efeo we re eekg,cocouy o ucocouy, owr wc we e llgdully eolg.



INON O YOG



2 IOO

yu c rg y nd d ugs udr crl r

s lrly n l w y cn d- sc s nly ur wnuss nd pccps ld us c nd prn us ul g rss

Physily YJs s w pc ur crs dprc n lu w g sw rsgn ursls c ds wll funss fcnly w pssg yrs- r sppng suss s s ry cssy r wy s nss l g n fncg w rug s ls wl w d fc, gng s lgly n rclcdn cusd y y uncn slpsg ug png dy ps cn nd wlllrcd w c sgfcnly rduc c c prcssf c drn

n rcn yrs dcl sc s gun py s f yg Suds swn frnsnc rln Crps s fcly rlsg ld pssr d rgulr prcc f sns ndpny cn lp suc drs ns s rsrsclss crc fg s rcs ns d cndns y ss ls cnrd ygsy cscusly crl unc lunry fucns, suc s prur nd ld prssur.n sudy f fcs H Yg r s ns

dsd fllwng fcs sgfcy ncsd

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u aaa i clal al b h Kia hahhw blw Th imi h f ak bfo a 15-miu f aaa Wh h amjc' had wa hahda h i a u mcm aua wa al Il a 5mi f maic wih h am ubjc

fail duc a chae aa_

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u cciy esiio edce boy wei n ir;

ioe biliy o ress sess; decrese incoeseol bood su eel - resulin in sbiliinnd resoe efec o e boys nurl syses. oyee cn no loer be y dob o yo's efecieness sbo cie nd preenie edicine

e Hs gae oris of yo e soue in e ss of ie - foyo is ede s iie science of fe reele oenliee ses in eion e oldes rceoloileiece of s eisece s oie by nber of sonesels sown fres in yoc oses ece fo ends ey o o e fro ro 30 Yo s rs enoe n e s colecion o sciuescled e es oios o wic e fro les00 BC bu i s e Upnis, wic fo e ler r oe eds, pride e in fonio of yo ecnd o e pilosopy kown s en Cenrl o edns e ide o one bsoe rey or consciosess now sn nderies e ee uierse

Aond e s cenuy C pered wo ssie eicpoes-e yn wre by lii nd ebr, wren by ys coninin e dG perps e bes own of yoic scripures. I eG God o rn ncrned s r Ks, insrucs

e wio Ar i yo- secifclly in ow o cee

TOTIO TO O

Ka

Medtig giEi a a a v by uus a·is a cavis f acics sa meieal s auew a yi Lu P





ba y fl llg ' du bab f ajaga urd by aajal ga Sa p. 1 g a b wr d y T caca x aa Yga aa Yga adpa wc dcrb au aaa ad bag xc wc ba d pa yga.

h Ma Yoa dryg all dff ap f pa f yga ru ddual f (ja w Ab (aa - fa wdyga a lally g. w aggay l ba p a aa, fg lu ac ad caua I y u

w gac aby dca bw alad al a r fr rag u au.E ga ua r a

g lacg - g a ag

ana th g asrgarded a h orignalfundeo Yoga

INDON O OGA 15

bo s h sad O a hea i o o sol s

th akf aw e ai tsol as ao os oe a al sol

be e

Mndaa Upashad

Inda's poral rlrs haaways ugh h spralwsdo o h s



ITODUCTIO TO OG

gol fll lg a dese c stsfy ec dvdl ete estless seac ve, f sccess fo cge faess ae all wess t s delyg awaeess o eay we sese b cat ec.

yga eacg eay s by deto cagg dvg e wld, e es vese, wc s ee stte s eee so o aya s ssybosed e ge f Sv, od of te ace decedwt s oot sed we e ts s t dw te veseas we ow t wll cese to est e aest vese s olya seoso e el t s ojected te scee ofely c as ove s ojeced o a scee a tece. Jst as, wlkg e dak, we ay stake eceof oe o a sae, s wto l lto we stake te

ea te ea we sese o oject o w sos o te eal wod

e soy e o eoa eaty s efected tesec of de scece te ltae dvsble tcleo e s as led e ealst ta ate adeegyae ecageable tat te sebace sldty weeceve ae s ceated by veet vba wesee a ovg fa as a wle ccle st f wat we eceves sd s ac ey sce; f we wee t tae away all esce ll te as o bdes etg oly teosce wewld o eve be able t see wt ws le

e Cein f My yg soy, ee ws gay ly te Sefdeeated eegy, e cgg d flessTe ocess dfeet wc as led to te aestvese, e yscl wld we kw s descbed seveadee ways. s ee was e St s tece a ge lgt e bg bg tey wc csed teev f e obectve vese as a te aestwold we eceve. ce a ved t te teeqltes ow as gs ) wee dfeeted, wees sa ey wee eb Te sae cess ssoetes descbed s te dfeet of I d ts fsbec ad bect ad ygcay as Sk ovg

ot fo Sv- e asg of dl . 7) we estae f secoscsess s taed, e two ces aeeted d e llso s e.

Kn d einTo yg bdy ad d e a f te llsoy wld oate w lted le s bt te st s eteal dasses we oe bdy weas t, ae s eagvad Gt sys: Jst s a a casts f wt cltesad ts o ew es so ls te eded Se casts ofwoot bdes d etes oes wc ae ew og

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e Stes o vioIn diagram abv psns nnss and "is"mar. or uin all isn pana is in a ponia san india sag pnabcms aiv, aing marlpcid as pa onnss n las sag- manis nirs- art sps: , matr ispcid as sparat m nnss scnd, mind and mar ar prcidas spaa m nnssrig).

Te i e Pois ign nu pn dpis a yogi dng a pa asa frm f din- in indumg pa psns Ksna





OO O O

e cyce o rencarnaon we draw neae o reunng w

e Sel wn as e ve o gnoanc gows nne. Cenrao yogc oug s law of Kaa -of cause and effec,aco and eacon vy aco and o bear fruwee n s l or n fuur lvs W a wa we sow,oldng or fur y wa w do ad nk n e resen.

he ths f Tere are four an pas of yoa- Kara Yoa Bak Yoganana Yoga and aja Yoa ac sud o a dferenpeaen or appoac o lf All pas ad uaeyo sa dsnaon -o non w aan or God and ssons of eac of e need o e negaed uwsdo s o be aaned ara Yoa -e yoa o aco - s

e Wee o ie e w smbizs t yclf xisnc - prptua i a and rf wc man is iaw acis aizatin.



os y y os of n oo nr rs y n yo o c sllssly, woo of n or r y cn yosf fro frs o yor cos offr o Go yo lrn osl o o cv s s lfl o k yond fosd y nr ( 99 w ny cvy k o s o voon, wls rly o os o n oonl T yo s ovd ly by ow of ov n ssGod s o o lov Tro ry, wos nl srdrs sl o God cnnll n nd rnsn s oos no ncono lov or dvoonCnn or sn ss of God o sbsnl rof B o. Jn o- yo of kowld or

wsdo - s os c r noss of w n Tkn losoy o dJnn yo ss s nd o n o s own W s ns n os lss s ffrnjs s w s orsvs s sr fro God J os vo o rnc s y w Go drly ybrkn lss, ssolv vls of orn forsn Jnn o srn nds o v r ssons o o yoc s for wo sllssssn ov o Go sr o oy , sc forslfrlzo n o r slo R o- w w fly n s book- s sn ofysc n l onrol. fn clld royl o" ors cosv od for coolln wvs ofo y r or nl ysc ny nosl ry.

The ih s f Co by S l n o Ss s ossv ss of ss o dslns wy oy d ly l yo onl ys; ys; ss; ny; ry; drn; dyn; nd s ys orrsns dvd o fv ol ons, soy owr r ovo; rlnss

wo, o dd; nos; odon n lls; nd nonossssvnss nys or obsns lso vd no v osr osv s yonss of ry; on; sry; sy of srs; onsy vn w n wrnss o DvPsnc Ass or oss nd ny ron ob -for sdvson of j o known s o y ns wn snss nwrd n ordro sll d n rron for dn or concnro.Drn s o yn or on clnn ns o scoscosnss

ROO O Y 19

Brahma

Vishnu

Sv



IOO O O

o e ode WodYoa a l cc o tha ha ol o toao ya and cont to ol n accoranc th th no hmaty o th o mportat r rcntlopt a n a aaa Th ra amat ta ad ord a a doo or oc thold o th pral path A ma o podo ry and

th p or 30 oo, papht ajora, r aoty of h mcal acrond toar o h tac o yoa xpla th mocomplx poopca jc p trahtorart. talh a hra a a Yoa Aadmy,aaa od h cty 3 atto da o h py noolc a fazaoA h Aam n h h and many xcptonalcp yoa a aa- ao m a hnaaa o to pra pracc o yoa t W a hn ard n a raco n 1 7 a

. Smi ivd 187 Sm i s t ogi e ho eoe

hi lfe o he sc o hm h of V. p·sc po fo piril fe m·me p six simpl commS. oe G P. lis



The Fve PcilesPro xio rss ension in he usces nd rss he whoe syse, eing you s efshd s er good nghs seep. crrs ove ino you cves n echs you o onseve youenegy nd go of wries o es

.

o xris is gven byhe

• yog psurs or sns whh

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wo sysecy on ps

ofhe sching ndt

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' oning he uss nd ig'

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circuon

Poe Bei ens bhng fuy nd rhyh·icy ing us of no jus p ofyou ungso inse you ine of oygen. Yog brhingerciss o prny ch you how o chgyou boy n c u en sey reguinghe fow of pn- he force conseved in hechs gh

vll or vl yer throho the ne Stte,ctn n ontn n, ore etlhn nnrntonl ntok o Svnn o entre hm ll n on o the oot ont oR n Hh Yo n the o, Sm h octvely ece o th ce o ece n vrothehoo - on on o h ece o n 19 71 h lo

ll lne to the toeo o e o - lt thSez Cn, n hoe We ktn-orn thmh lele clln fo n en to volece teche o rteol ynm, Sm hn h ne thon oten t h m n chne he lve o ny othoh h rtn y coey orn e leyle nee o eol n he We h h ynh he ceno o yo no ve c nc tht cn ey encoore to yor on n o lvn o ove theoo o lon hlthy l I on hee vencl-r ov-tht th ook tcr

TODUCTIO OY OG

A o Di is one h is nourishing nd bnebs on nur pshe body igh nd suppe ndhe ind c givng hghrssnce o disese.

Posiv k di io hep you o rove negivehoughs n si h in uey nscening houghs



Relaxationh l that m in wrld

n d yt p n ihamny . find r in qin

Bhagavad Gita

Liin wt m an oy relaxe i oratal tate, or hriht it ony thepace o or e at ha mae oretThoe wo rean the a poe te ey tooo ea italiy an peace o min, orelaxao i a toic o e woe ein lier

ai at eorce o eneyThe ae o o m a e ate o or

oie ae intimaey lnke I yor mceare eaxe then yo mt e relaxe. te m i axo, ten the oy ertoo All ation oiate in the min Wene min eceie a timl tha aler it toe nee or atio it en a meae iae ee o contract the mcle in reaine n the he an tle o e moernwol the mi cooy omaewih tim wch may cae to reee

the alee t o iht" patern o repone. a et, many people pemc o eir ie - ee whle aleep aate o phyical an mea eon eyoe a ther ow pacla trole pot wether it i a clence aw, a rowe row,or a ti eck Ti nneceay teion noonly cae a ot o como t i aneomo ain o o enery reorce ana mao cae o ene an illheat Foeney en e oth to tell he mcleo contract a to eep tem contracte eei we ae oly a aware o it

I econ we pee e technie oeaxao at an eentia part o yoyoa pratice ere ae ee pat o propereaxation - phyical, mea an pitalrelaxation o relax e oy, yo lie own inthe ope oe (p a rt ene therelax eac pa o e oy in tr wo prom yor ee to yor ea. Thi alternaetei the eaxin ecea ecae it

oy y owi how teion eel that yocan e re that yo hae achiee relaxatioThen, jt a in nomal lie yo min trct the mce o ee an cotac yonow e atoetio to e e mcea meae o eax Wi pactice yo will

aally lean o e yo concioi o exte th contro o te iotaymcle o he hea , te ietie yeman oter oan too

To relax an oc the min yo eatheeaily a rymthmicay an concetraeon yor rea Mental a phyical elaxation ca neer e compee howeerntil yo achiee piita peace o a lona yo entiy with yor oy an m, erewill e ea a worie, aner a orowSpirital eaxatio mean etach yorel

ecomin a wie o the oy a min inore to ientiy wit the Sel or pre cocione - the orce o tr a peacethat lie wth all

yo relax yo wil eel enation omelt ow o expanion lihtne awarm. When all m

clartenion oe a

entle ephoia e he whole oyeaxatio no o ch a tate a aproce a erie o leel o ceain epth.t i a mater o letin o, intea o honon o no oi, athe than oin yorelax the woe oy a reae lowy an

eeply, ceain phyioloca chae occrle oxyen i conme a le caooxie eliminate; mce eo i rece an here i a ecreae i the actyo the ympaec eo yem an aincreae n paraympahetic actiity e aew minte o eep eaxao will ecewor a atie more eeciey tan manyor o rete leep



O

he Cose osee rpe e the l relx e

prte bere eh e

between n, n n nlRetn ( It k eeey mple, b ne e mt n t well e whhe eep wh re. A the en n e yu e e wl e me ete h thebe beue he ther w he prreelytrete elxe yur mue Whe yu rt le wn,k ee ht yu re yn ymmely ymmetypre prer pe r p t relx Nw tr t wrn he e te yur le n n u the let em llety t e e he me wth yur m tethe pne y tur yur he m e t e enre t.Then trehn yel ut, hh mee wee

yur he wy rm yur eet, y huler wnn wy r yur ek, yur le w wy m yurel Let ty emre yu ee y wet ull yueeer nt relt melt yu by t he lrBethe eeply wly rm te bme (rht n u w e beth nk eeer wh eh exhtee hw y bme wel n . Mny mptphyll he e ple eu he by'enery , e te lwer yu epr npule rte, etn he whle yem yu eter eerext y w eel yur m rw le ethe

Frt Crps Ps down on your nt s sght apart , oes ouhing and aow your hs t o fa out toth sds Mak a pow wt h

your hands engthen he btns and la th muscsFl your oy snng nto heoor as you ehale Use thsos ar any asana pormd on th aomn (such as heCobra o Bow), aleatng onwhch sid you plac ur had.

Th Crps Ps (right)ie on your ack, f spread

about inches apa and hands about6 nchs om your sds, palms up Eas urs no the pse, mang sure the body s symmtial. Let your thghs kns and ts tu outwaCoe your ys and brahe deepy.

Abmi BrthigTo chck that you a rathn co x ha ' l and place your hands on your abdomen fngers

oosly ntlcd Whn youinhal your abdomn should rse up separating your hands



T CORS PO 25



26 RE

Final Relaxationo yoa acce wll e yo to e oe toch wth yo

oy abe to econe eo an eaaton a th on hem ne yo coco cool A the en o aeon o aaa, yo ho en a leat te nte na Reaato th te yo ela each a o eboy n tn t oe to eeee elaaton yo mt eeece eo Won o the eet a howelow yo t ee an l ea a, then o (bt olace t own. Now et yo n ael ohot the boyoann eac a o ela Le yoe o n eeno he qet ool o te m. o yo onconebac o yo oy ey oe yo ne an toe take aee beath an a yo eale t .

Feet gs L igh js an inch h Tnsh g hld hn l i d.

pa n h h sid

B Clnch sigh gh h his ai a h and hdRla and d hm dn

Hs s Rais gh hnd an inh h .Mak a s ns h am hnli d Ra n h hsid Rax

·f?

(

Ch·ns and lit h bacand hs ng hisand had n h Rla anddp hm dn.



ce uez ev muscl n your c up ht brnging o a nt aund h n Nw opn h fae d schng

Shes your shouldrs and hunch h u ght arundur ne L thm dp -lad Nw u ach arm inum don alngsd h boy

and

ur en and sck ou yr ngu a ar a it wi gRl

Tu n yur chn sghly and h had ntly rmsd t d. Find a comal son n th centr hhad t l and hn rlax

INAL EAXATION 27

A-sestinAfe pctsg the seecesow slze bo o ms ee epet tssmpe ful etll " elxte toes I rel te oes Tts ree I rel teles. elx te les. Tecles e rele ote op te b, plg t fom to og e wte somc lgs het wscp b, e Fee w ofto sg p or bo so gue o wreessoug e p. Ec tmo le feel w o ogeflowg ow t our feet ectme ou ee, feel te teswg out f y bo egou m lke eep stl kewtout ppe Now e ee to te etre of s lk, pwt ose ereceo te ure





The Basic Sessionaa

m

m fm

maa nd lg Hth Yo Prk

Ths chapte rovdes you wth the basic se ofyoga asanas o osures whch form e

oudaio o yo daiy acice o undersad the aure o the asanas, you eed toexpeience he eecs o yorse Asaasae postes o be ed ahe tha execses,

ad are eormed sowy ad medtaieycobed wth dee abdoma beahgese gee oemes o oy eawakeyour awaeess ad coo of yo body, btaso ave a pood eec sprtay -freeg you fom eas ad heg to stcodece ad seety t the ed of a yogasessio, you wi d yosef eaxed ad fo eegy qe uie aer oe forms ofphysca execise wich case atgeroug oveexeo

There ae ree stages to each asaa

coing o the ose, odg t ad cogot of i Fo clary we have taght yo how ocoe o e pose correcy by sowg aber o seps. Noe of these preimiaseps ae meat o be ed ess othewsesaed yo soud eo the as oeconious oemet io e fa ositoThe ea wok of a asaa s doe whe youod the osiio adepts of yoga w eaotioess a pose o os at a stretchy o eep si wie yo aiai the posead breathe sowy ad deey cocenragyo md Oce yo ae abe o eax a

ose, you ca adjs yo osiio to acieea geaer setc ways reease yo bodyfrom a asana with as mc grace adcoro as yo used to coe to it

Asaas work o a the varos sysems ofthe body creaig supeess i e spieand ots ad tog e msces, gadsad iera orgas Tog a s t w behe hysica exeiece of the poses at

aecs yo most srogy, as yo ogressyou wi gow oe ad ore awae o the ow of paa e va energy ad o thepoace of corec beaig - anayaa he uimae ose of both asaasad paayama s to riy e ads o ee

chaes so at aa ca ow feeythgh them ad o pepae the body o heraisg of Kda, he seme cosicenegy whch eads e yogi o a sate o Godcosciousness

he basic sesso s sabe for a agesand ees o sdes - o cometebeges o those o yo who aeady aeseea yeas' exerece If you ae ssatg oow the basic course on ages6667 o he rst ew wees Don bediscoaged yo ogess sees sow at

rst ad yor asaas see to bea tteresebace to ose we have staedRega pactce w seadiy aow the gapPce youse perfomg a asaa efectly, ee yo ave ot ye maseed i Byapoachg each asaa postey d sgyo powes of vsazaon yo ca seed yor ogess cosideaby boe aeer is ury by orcing yo body io aosion o staiing to go futhe ha yo areesety abe t s oy we you mscesare eaxed that they w sretc ad aow youo advace a posre

Lasy atog we ae peseted easaas as ceay as ossibe o book cagie yo he e eedbac of a eaceso to attend a cass wenee yo ca, to checkthat you ae perormg e oses corecyad to ea ow o pace yor beahgeecses ad asaas You wi ga saio too o obsevg ad takig o stdets who ae ore adaced ha yorse





0 an ppe pa o the bdy ae

j raised an arced back n e

Lcs te head an ces<

reman o the oor wile e

:-

_f

. · legs a ps are elevate Te

.

f B cobnes the ovements·

of the othe wo backwa

and ppe spe ad bens he spine oa brngg e ee o es bei te ea n terdge he torso swin

g

s

over tobg e fee own f

rnt

of e boy, aring te spne n e oppose recton o tePoug. As a eginner yo willee to relax in e Corpse osebeween ese tee asaas

w pace you wil gaineog ontrol ad exibit to come dow fom the Soer stan to the Plogh en goback nto the Soerstan

ad sagh nto the idgebefoe is ecessay fo yo olie dow and reax

Te is acs as a couerpose to he prevos ee asanas ompessig nstead o srechng te eck and upper spne and eievg oca sness.

ex omes e F en.s agments he ough pose hee it s e ase rahe an e op of he spie hatreceives te geates setchs is foowe by a seres o

ee asaas peored on e abdoe- e oa, ocust ad Bow w beween emrng exiliy o e woebak. In te Cb he ea

bedng poses acig boaves of he oy at oerestg oy o te abdomen.

aving en te body fowar an backwa you ow si up fo e f p s whicroates e boy to eac sie i

turn wising the spie ateralyStill stig, yo come to oe of

he ot eowne mediatveposes the Ls I tis asana

f

1

£!t

·

;

e head ne an spine reman

i a srag lne and e egs aeloce togehe o fom a teaybase ideal for meitaion

Next coes the Cr- a gooexercse fo balance an fo onetrato in whic ony thehas ema o te floosuppo

te whole weig o te oy h asanas e wih two stadng posto s hens ee Pse wcens he oy owarivei g e orso; an inaly

e Te whic srehes

te spie o eac se i turnve session ens with nalReaxaion. yg ow n teCse Pse fo a east ten

SQNC F ASANAS

mies you reax eac pa o e body i tr as esced on

page 24 I s vta hat youinegae this eaxato tie io your asaa sesso rgh fom te stat thewise the miday in a excse o leave o an yo wl not absob e ful efects o e asaas

Pcticl tesAl yo ealy eed o pacise asaas s yo body ad te loo- p s a ite selfiscpine. to ge io e ab of doig you asanas a e sae tie

eac day - i s moe benefcal to o a sho seqene aly tha a longer sesson eve few days Se aside a speca ime hat yo can devoe to yourselree om disracions o e wo oside deal ties ae i e evenng efore eaing oeary n te moning tough yo wil i you boy a te stfe en. Waeve ie you coose yo so aways do yo asaas o a epy stoach - ty no to ea or atleas a o beore yo

sesson. ractse your asaason a bake weag comotabe looseting clothing g othes rescreang an ciculatio. eave yo ee bae and ae of your wah ad any jeweley bove al keep war as your uscles wil tife f yo ge coractise a weventlateoo o f e weathe s suiabe o o doors

Ci Wo th ID shu have ear che: h d sue

h he dv hs no hed.Se a cue tamt





an ppe pie an ds tse fad i te feett et n head I eBridg, the ss ve r te feet i r ft ah he spie ie ppsite iei t hlh s a eer iee rea t rse eetee tee hee aaa.

t it pratce l aenu an fleiil e m the Sldea he h te ack i he Sldesaan traiht i he rdeee it s ecessar tl ad la

T sh acs as a ctese the evis r asaasss iea ftethi he ek a ppsie a eevi lastiss

t cmes he Forwar BndTi ae the lh pse,t hee i ase ahrta te th spie thaecvs eaest srec.hs is fe a eie f

' thr asaas pfme teadme the Cra Lcsad i etee t ilt t the leak. I Cobra the ea

a per a f he areaised a aced ack I te

locust had ad csteai n the l hle ees a ips are eevate cms th mvs th tr t acka-edi ses arch talves the a cersi l n he am.

av et e farad ackar sit pr te ia it icrtaes te d each se tist he sp aal.Sl ittn e ne the mst ed medtaiveses h os. I hs asaa

f:

1

Jl �\

:,

t had e a si mai

n a tait ie a te ls arece ether t frm a steaase dea f meatn.

Ne me he Cow- a eecise r aae a rnetai hc thehan reai he lsppin te he eht fte b h asaas e th tani psiins - thHands o Pos, ies the far,ivi te ts a allt il hc stths

te spe t ea ie i .ve sess es h Fialaat Li d i tCorps Pos r at eat

H SQ OSS 3

tes a a pa f n a escred

pae I s vial that itrat his elaan ime t aana en h mhe ta. Oese he mma i a ecus t av itt ad il asr tel ef f te asanas.Paia msll rea d t prateasaas is d an er pus a e eiple t t hai aaa at e same tme

ea a t s re eeiiat a sht sq aiha a l sssi eve edas. St asde a secal ttha ca devte t ef r tai ter use. dea tms ar t evei ef at real i he r hh u r a ite siert Watever tme e u s alas aana a emptstmach t t at f aeast a h f r

ei Pae asaas a lae earcmfale seftch ih hs esricati a crca eaver feet ae ad ta ath a a jlr. val p am a msces sen i e cacse i a elvetiarm r i th ah isstal .

Cti Wm t IUs a la csm thi s n

at th ic a n iSm aaa ca italmvmt



32 H BA EON

he Session BeginsTe s Pose

Afr rlxg t orp Poor fw m om up h y o hfor prym ( pp 6·7 t hor yxr lltrt hr T o of t lmttv po whh hp totrgh t p low tbolm ll t m. fyo f tt hog po uoob p fot h b o yobuo orr to r hg m ly b ur totrt wh g you p oop potur W you rry ubtt t H Louor Lot t pot.

ck nd odes

My pop hol to tr or, to tf b potur to o hpg t f to lty to h lo t lowy p yourp rgh yo your hour fcforw Fr rop yo hb h rop ght oNow p you ,u ll wy o th gtbc o h r t thwy to th lf Nt op yourh fowr ol t rou w rl pobl.R t oppot rcto.ow, r yo rght oulrth op t ow Rpt wthh lft Lly, r bot ol·r t o t ropth ow g

sy PosSn n h nd yukns nd clsn u sound hm ss h yuchest e h sn cNw els yu ms ndcss yu les ln yukns d dwn d h ken yu hed nddy sh

l

k Ros1 Hd ck: fwd (5 ce h l (

3 Hd fwd chn chehth shude l le shuld (: hn

os (5

5

d h soulde u: dw le d up: dw (5.5 Bh shulds u: hshulds dwn



E Exi

Li ay tr mcl, t ymucl d x if yar t b halty ad trng.Mc f t tim w nly ifu gaz miialy fr lf tight a wn adng and tnr had i w wa t llwh By mng th yn ictn, witht tnng yr had at all t irci will trgth thmc an lp t rtytai and mp yightBat nmaly whl y apacting thm i lk pthn l dw w l t hfa right thn l far lft l p t th ig h diagnaly dwward t th ltRpat th ppit dirciNw imagi a lag clck - lkp at 2 'clc th circlarnd it clkwi qit lwlyfr tw und tn uicr frthr Rat t ci i aaticcwi dt Laly,ld yr thumb p ab a trm

y

ur

fac, ad m yy fm

h thmb wallbyd ad bac T dalway "alm yr y a

hw ight.

Lion PoI Shaana th ngu ttcd t t t flt lit y ll wad an hwh bdy tn i a lnabt t prig Crclati t tng an thrat iicrad t ic i

imprd, an th ac antrat mcl mad tgTh aaa al timulat ty ad prpar y fr hthr bandha (p 75) Ratfur t i tim

ye xises1 Lk up: down (5).2 Lk r igh r le x)3 ook ht ttm le to e botm ht 5). k u the c udkwe then at-.5 k atthumb the wa ear t r fus ).

TE SESSION GIS 33

aigRu u am toethervuy unt hey ee aNw cu u hand ove urcloedeye hu en.The heat ad darke heand la yur eye.

Lo sS yur heel Paeyuhad alm d yurkee e layed, andhae thouh yur noe. Nlea lhly a and exhale

fceuythuh yur outhmak a AAH und A theame tme ttch yur tueu ad d, tch ut ufnerad lok u. ld hee fr a n a u can thene u uth ad nhalethuh the no



4 THE BASIC SSON

he Sn Satatione Sun Saua Saaaa me p tew y in pepaan aaa. It i a acefuuc f wee pp a e ctinuuei Ea ptinuta n fe t y aif way an aateyepain an ntane e gat eatg a aiy it

wi ng gea eity ty pine a int ati y wai e un fS Sauan ni w eene, e fteang wt e gt f inpt 4 a e eeain w e ef ai tae) eep yu an n pa f i t 1 a ty aty mv wt yai Sa y patinu u an aay up wee un

2 Inhlng tth youams up nd h bck th wast pushngth hp ou lgs sight.Relax you nk.

3 Exhling, foldoward and press your palmsdown, fngertpsn line with tos -bend yourknes ne

Inhalng ng the left(o ght) le a andplae the kn on thefoo. Ah bk and looup lng you hin.

Stand erct wth ttoth nd palms in thepy poton n font ofur hest. Mk uyou wgh evenlydibutd Exhale

Hd g s gis wshipe as a sm eah a ma fe e gVdadeaes a Sa s b he mg admg gs he aa rgad as a srs sas sTadiall i s emed aaw ag he rsg s Iime ea h wlvsiis cae hae s wmara, lebrag aspes he s's v.

etanng th bthbing th oth leg akand uppo you ighton hands and your hd nd ody n lnand look t the foobteen ou hnd

6 Exhaling, loweryouknees, thn you hestnd then you ohd,kpng your hips up ndou toe uld

un r

r(



12 Exhaling, genly mback to an uprightpsition and bng uamsdown b u sids.

Inhalng o youhis nt u toes andbend bak. Keep egstgethe and shouldersdwn. Lo upand ba

THE SUN SAAIO 35

1 Inhaling sttch uas foard then upand ba v u hadand bend ba sow th wast as inosition2

1

0aling brigtha

other e foadaddown f thwat kpng amsas in n

nhan stp foaand pae the e (oht)ot beween u hand.Rest th th ne n thefor and u a inpostn4

xhaling u yr tosunder raise r hipsandpt nto an ned shape Ty push uhees and head down andepur shoudes ba



36 TE BASC SESSON

Leg RaisesTh i

th o o ntntin ith oinl n low u u to ou into th Htn ntiin t w nthih o ul w, ou in ohin o ow o ol to hlf o l o t t mon o i u ht h ull th

o o i tin on thloo houl n l All o ti i wih ltoth n l own ou

gl Lg Rg this sis lg is isdwhil th th mis ft th l A st pushdw with s t hlp lifu lg O u musls sg lv u hdslms b u sids Keepbt s stigt d ss lw c dw th t sgh th si

Sin Wi Rivi Inhaling, bend the right kneep your hands aund it andpss tochet Exhang easet Repeat wth the le leg

2 as aov then raschn t n Batheeas pat wth the e g.

Sin R nhaing rae the ghtg ahgh ossie: then ehangr it dwn epat with thee eg Po three tmes

2 Inhaling raie the right egthen ca t in bth hands andpul t towadu png urhead down Taea few breath

3 Nowaie u chn t urshn an hd oe deepath; ten ehang wer the

head and g epat tretme each de

gl Wd RlgAs ts m sggss tisxis Vs gtlssgs th digstv sstmd gis l f xsswd i h stmh tstis t ls ts sths h w b Whlctisg it sist th tdc is th lw bc bttcs f th gud T p h g ht s the s stight s ssibl.



Double Le R

hs is e mst emdi te e rises shw hereespecy if y mmusces e ereeped Ars yu my t be be riseyur es h u my e te yur kees shty whiersi te es strihtete ce tey e p. essidw wt y pms w epy t ift e es. I yu e icr wekess yurwe c dmmsces, t terc yues d pci them yur bme cete exrset musces ress tees dw ec ime yee cct te isces Whceer etdy pt e se t eep ywe ck utcs efr Oce y c peme e si whtsi wer y es s swys psse keep yur feet ih s e fetwee ises t me yursces wr hder.

Dbe e RsLe at on he . Inhaling,aise bth egs keepng uknees sght and you buttockson he fo; then exhale andlowe hem Repa ten mes

Dbe n ee

nhalng endyou kneesapyou hands aound hemand ess hem o you hestEhaling elease the legs

2 Inhalng ng you knees n oour hest as before then raisethe chn o the knes. No okgenl akad and wadand msde o sde halngelease the legs

LEG I

Nte Make sue tha you loweack emans at on he while you ng the legs down toavod njung you spine

De Wd Releke e se e ersppse s exercise smsseshe m rs es eese y sesm the iesies I sii keep yu he sersw d ps y we bk

ist he r We ype he rcki eey t mii stedy cte rhy. ck etsrd y stess the sey ey mssi te sietee c sces dsui imes.



3 AS SSSON

he HeadstandKn of asanas e easan o Sshasana s oe of

mos weully beneca ses fo bo boy a mnBy eves he oal eecs o avy ess e aas you ccula an lvs pss on e we baacs aly, w l pv back obles anmpv o can a ssoy acesv by also aks you a py bnn ash spy f ye boo h ban - any shbea y yo expee a s wl cky passMase he easan ees no ea sh slaey a ae couen you feas a v yuca o . e key balance s he o oe by elbwsan hans ak s you ows s ou of oson

Kne wn an es weigh n r eams Wapr hans arn ws2 as r hans an paehem in fn f wh fngeinercke. Yr ws nwsa n his psin.3 Pa h ak f hea naspe hans an he pfr hea n h f. hhans an ws m a pmakng a rm fnain fr henv 4 Nw saighen knees anrase r hips.

5 ih ening h kns,wak f nas se ha as pssie r hipsak s ha nk is nn akwar fwa sin a saigh ne wh h spn.

2

/

n knees in hes an r hr png hps ackwaras s. as a hs pin n mma attem ras knees hgher

"e wh acss Hasand rs al q i"

a atva panisha

7 Thn kpng rknsen if hem p wa hng sng r amnamses



io P wth hgh bu gum ah a hul a aa whh atfyth ahig h Haa

The h's seis elaati se is sed tale e catn afete eastand a t ie a

cestec e spine afete ackwad bes. eewn and it back n yr feteel wa acey feead e fl, eni y am ande yry palm ned pwad

/

N ight yulg Y il mt hb' igh h aT t 56 a t th Chl Pa a i ah

E HEADSA 3



TE I ION

h Shodrstdoin o wi ivn th lon w eepth in pt h tn th ouln th Fow n T hol nvo juvt o whol ot n vnn ll p poe". n il piup itv o t et tn with tin th invi t o iht to th htth t n pp pin n, ot iponttiult th tho nd pthoid pin ouhi into th o ou thot. T po nou po thin u t l i it u o th top o oulun nitill ti l li onttin ut ou wlloo dpt ou l into th po To o ot o thoultn, w u t ollout i low

/

Sholdrtd o-ot

Le w the fr wth yurs ether a yur has,pams b ur sies Ihag push w urhasa raseur egsstaigh upa yu.

3 Ehaig be ur arms asupp ur hig asear the ues as pssbehumbs au he

ge aru he ack

T Yga mu fwd wtt wt a stg and

ht.Bhagava Gila

2 i ur hips he or abgyuegsup r a yu hea a a age fau4.

(

To cm dow fro t pos,low yo lgs to n ngl ofbout o yor d lcyour nds lms down bidyu t sowly oll out of itb by br rtnolly tl yur wol sis rtng o t fr d yourgs gh gls to it tnxl s you slowly lowrlgs, kng t ns rg

Pshur ac up ur s

Nw sghe r spie a bg he egsup a ia i rch rmi he baur h ahe swa graua g yurews reter a ur has uherw ur bac wa heuers as ghe yur Keepur ee



THE SHOULDRSTAN 4



2 A SON

e ogTe lou o ople e ov of e

oule, e ee ow o ooo ol e o o e pe o ve o poe e of e oe ee vlexl o e e eck oue e pl ee e c oe e wlee eo B cope e oe oe e e o We ou eo e loe e o ee ou pe ece p o e. ou ee o ec e loo o e w ou e ecoe oe pe e we o ou le w ull p e ow. vce e c o o o ro o o

ex ew. U ol ro ou o coe ouof e lo.

Lyg d y bk hy lgs geher d yhds pms d byysdes h d is y lesp Ehl he hle dbg y hps p ff h

2 pp y bk h yhds kpig yr lbs ss he s pssibe.The h bdg yrks hl d bg ylgs d behid y hed Ify yet h he ih y f mi bhgdpy his ps

"Sow love, eap peace: . Sowmeditaton ea wiso

m Sivd

3 If y fee cfby ehh r, lk hm s fbhdy hd s y cd h y es ldd psh y rs p d hs b. N sp yhds gehe d seh yms bhd y bck

h sy d dply



T PUG



THE BASI SESSIO

he BdgeColeetin the ouh the Bie bins the eet ow·no he Shoulestn in the oosite ietion, eves

he steth on the se n eievin esse on the ne tsSnsit ne Seth Bnhsn ens iebuilnose, eein o the wy the boy etes eet ho he to toe ovi into n out o the ose stenhesthe bo n owe b uses n es the sne wiss oe sue To oe ito the Bie o theShoest you ee ily leible b t s you yve to ush into the ose o the o, s shown beowht Avne stens eo the SoulestnPlouh n Be s one ontinous sees

"Th s a br ig bwen tim andr y; and ts brdg istm t Spri

Cadogya Upaisad

om up o t Soldrtad, suppig ur was wr ads. Bd o l adlowr ot toward t

2 Rpa w or lgKp yor lows clos togtr.3 Walk ur lgs ou uil ours a stag ad or fa o oor Hold pfor a las tr or for dpras t walk yor tak i towa t oy Ialom io t Souldrsadagai ad roll ou O yo asuppo yl w ur adsarour soldrs i tSoldrsad yo a dropio t Bdg o lgs at o

&

lk \

.

_ _

_

Aleaiv e L dow o yr ak w ourks t ogr Pla yor ads o lowr a as t Souldrsad t l urips p as ig as y a Now pd as sow sp (low) Slowly rv stps aga o

ak ou of po

Cao s sstl to s

sm ad posito for

Brdg as r t Souldrsdw ums upprmost- oursk spraig yor ms fy a drur ak



E BRIDE



BASI SSSI

The FishMs, te fsh ws on o he ntons o t n go

shnu who ssume s fo o sve the wo om thFoo he sh ose tss, s the oteose to thos n ms lws e cts e t gsh th n u s n holstn,Poug g o now oss thm s ou hb, eevg stss o e n shol slsn oetng en to oune shos ogth ose eeses t es oes th eves o th e nk, esues h he to n tho gsobt mum bee o e houlest t lsoes th g ull n so s ee bhg ss ou ug t Yo shoul m n t oso lst l th ot o th o st n th

houlstn o to stt

H who swms ao h a t s t a

Sa Viu Ovaada

1 L d u bak tyu lg tagt adyu t tot la yu ad pal dudat ou t

Noe I t Fi p u aduldt palm d id byd ad yu lbo uld a tgt a pol udu bak

2 ig d yu lb al ad au ak tg t vytp f u ad too. al. Bat dpl l t ptkp lg ad l t lad m ut t po t l ou ad ad pla t gtly bak

d t la t a



F



T A

he Forward BendTh ow Bn o Phiothnn loo ptilpl But it in t v potnt n ning po.T Snit wo "phi" n "th t ing tot o th bo whi i itll tth o th hlto th top o th pin Ptiing ti n invgot thintnl ogn u t n tlt th ntinou t Bo oing t po loon th bo pb nhling n oing b out o th poton thn hlingn gong into it gin th t Don't t to bng ouh to ou n thi will v th pin nt, i tobg th too ow poibl wh ping nn pin tght

"Ts s exelle f ss s te bret wtr te Sh

te rc e ke te le emv ll e e

Hatha Yga apa

m a lyngpson wthyou ams stgh ou behndyu nhale and come up oasng poston on u a he ceng an pu the eshou buttocs out fm uneneah you tha yu ae stngcy on he pelvc bonech u ams aboe yurhea lengenng he spne. 2 Puing the abdomen n, exhale

and ol fowa m he pelvs

leang wh he ches andkpng your back saght.

I th t, beahe deeply eeng youseladancng oaa lemoe e me uehale. Hol foh oou dp beaths at fstgaualy ncasng the nube as you becomeelaxed n the ps. When ou elease he posoneach oadas u come up

ng u hn owa youshns and u ches wayou hghs Don't bend m themdle of yu spne

3 Connue gh down and holdon owhcheve pat o u egso you can comoablyach whout bendng theknees Wth pacce u can

wrap u ne nges aounu bg sand bng youelbows own to he oo osch you ams out oe you asshown ght



HE RARD END 49



50 BSC SSSO

he Cobra uagasaa the ea a trunk ah gaeuy , ke ara w s h asd h spn res a pwebakwar st th sndg sat s stegthd a abda as a td a assageT s s aay f fr matn starats a a a g nsta te asaa saes as sw ew, suazg smspe eet f a sae as y swy sre y sp a award, etea y eeba Keep y sdrswn yr ews ke y dy, and yr a aed the pse ay f te u Cbra pstn ft aee at fst b n te y sne w beesupe enug ea and feet t h.

1 e down wh you gsgethe nd you hnds plsdown unde you shoudess u ohd on the f2 Inhng bng you hd upbshing s you nose hnyu hin gnst he oo Nowi upyu hnds nd use youbck uscls to s you hsts high s possib. Hod o ew deep beths hen, exhingslwly tu psn keeping you hin up unti ls3 Inhng, oe up s beo,but his us you hnds topush he unk up. Coninu up

uni you e bending heddle o h spn. Hod o woo h dep bhs henehe nd oe sowly down

3

4 Inhing, ise he trunk sbo but this ie onnue up

nd bck unt you cn e youbk bending ll he wy down the nek to he bse o hespine rh noy

"y te ctic f pe (e uli

r s.Ghend hi

o oplee the sn, wlkyou hnds n towd you bodysighen he s nd l thpelvs slighty Spt h lgsbnd h kns nd pushing outhe hes dop he hed bcknd touh the et o h hdeh nolly hen slowlyoe down s befoe



THE COBR 5



52 TH BASI SSSI

he LocstUlke os ss he os o Slhs reures

sue movee o ge o e pose. s efes sppeehose o he or- whee he Co oees o heppe h o he oy he os woks ly o he owerhlf, sregheg he ome owe k egs Lkehe ohe kwr es ssges he erl orgsesrg efe uog o he gese sysem peveg ospo. o eg wh yo y oly geo se yor legs few hes off he loor- s hssge h he pose os eseles os, l Whegulr pe you wll soer how o or yo lower sles o hs your legs p hg s wel s eveopg e eessy sregh I me your legs wll oe oee eyo yor he, s he phoogrph.

Lc

2 Ehl r e r h r li r rm ihr hede hi. Tk fml brh i h

3 Ihl d rie r h li r hd lvr

e brh hexhl d b he le dR h he le le. Kbh leh dd'vel h h

ly a exie .

hee rerb

oe m h diere hd ii i lver - h r hdd he lm i hehih bve r h hdlsed eher.

N ke hree dee brhd he h hliei h beh d hr bhlg Hld he ebreh he hled bri he l d ihrl. Re hebrh h led dBed le lhm h . Wh rir ee re hd



H OCU 53



E BASIC SESSIN

e Bow Bw n r b lv f boy a

on omnng mvn br d nd rng log Fowr nd k nr rgng bw yo yor nd nd rm o lyornk g p ogr o v T yo b nd mn ay f y pmpvg nrng vly ag wg f dy o y bd lo d bda d k gv prov ym y kng ow, n aa, gv y rl orgn wfl ag nay y w nd ar o lf yk w g aar; r dva dn old m om ow w g g.

h Rkig Bw

ie dw yur addw Ial ad bd yukes up ac back wiyur ad ad ap ld yur akl Eal

Ce e Bw k ad a yu exaleackwad ayu ale D us yu ad rk) pa up i, e ela eid se (39) a las s dp bea.

OM s a bw a

ow

a is e rw' alSwai su vaada

2 Ia, 1se yu ead adcs ad iuaeuly puu aks up l kad s Abakward ad k up akeee dp ba i p eae ad as .



HOW 55



T SIC SESSIN

The Hal Spal Tsthe Sin Tt, ich te i Srit ne fro the retoic e ten, oe of the e oe i he icSeion tt otte the ine o e te in coneter cr or for, t o ecoe r eie itt e ite er e The ovee o tone thein ee e, irove the ietion. Thef Sin Tit o Arh tenn, tht ere iir ee, rere the o forhe f oe{1 . ee or ie eec n or hoer eve i teotio rethe ei tit ite ore e tieo ee Tist to the et, eo the reet theeqece isin to e riht

Kee t u lestete est u eels.2 Te st t te t ueet as ustate (el)

4 Stet u ams ut t te

ses at sue level a stau t te e.

5 N te t am te use te e keea l te e t te ta, ac ou let a te e ou al as as ssle ttee k e te ef sule

"H t st ul plys hs p

e i fSam aaa

3 you le lee u tplac te ft aast teutse te t ee Bu t l cse tuutks eep te spe eect.



TH HALF PNAL I 7



AS SSSON

he Lots

The lous sybes mas sa eoln- he s

mu eesen s loe naue he sem sn huhae s nue seach an e fle blosson nsnlh selfeaaon. I yoa he s o amasana she classc se meaon a anayama Sn sne eec a es e no a seay base bs e b a effoess esn sae. e lne yo hol eme he eabs sls an he mn ceas an sal Wh a sa se aa ls smly nceasny oes nena The se aes anlesknees an hs me lebe an beneis he nees o heles he us amus an he al Lus is.

Al·

Lt wr-pPtisig ts Badasaass tait ts Sit it si tad sls t t tgtrls ls t t dy F tAk· k s, l ss yrks ad ita staigta. r t ty gtclasy t ad yrs ad d

Hl L

" ad h admaaapou sadn h

ah . . o la n au h

ata Yga Prdiia

B

o

h Lt ass t Lts psiti sta b stig ityr ls t i a "V sa i ty itsit Bd k ad brig t t i aig tig t tr tig big t scd ti I lac it dr t psit tig y

t Hafts (da Padasaa) i isasir atfst ad ca b sd rditati ad aayaati r lgs ar m s r t ll ts li t sd g i r t fst, lacig tt ig t sit tig. t assi tst g is t ad t ks t t r



L

!



60 HE BIC ION

he Crows s sigl iis te ostue o wing owwit e bo's weigt supote o te elbows ns te e s wel ow e o e ost vubleblng oses te Cow o sn is in t eltivees to eve toug it oo ve Te seet is tolen eog o o ee ou in oweig, ousig ou ention soel on eeping oube. isng e Cow wl ge sengte ouwsts, s soes pove ou onenttio nese ou beting pi b epning te es (owill wie ge o bling oses Ass Vitios, 1055

"[ ] m o bei bei et

Bhagavad a

a down and ng yorarms wen yo nes Paceyor ams down a on he oo

in nt of o shoderwdhapa wth fngers spayed andointng sighy otwad. Thenbend yor ebows o to hesides making the bac of yorars into shees for yor knsto eson

'

Choose a ont on he oor infon ofyo on which tofocs.Inhae then whie yo rean hebath ean owad hs ont,transfeng yo wegh toyorhands and ng or oes .Exhae and hod he ose fothe or for de beaths



H



62 TH BASC SSSN

he Hands to Feet osee ns o ose o stsn es ay o te

s bs as t o n tmmn wsson asy o t sn, an st t amentsof s say ss I aso s t ow ofoo o n a s owa Bn tpos o s s o ow as f s yo a wyo spe a es st on yo oes a nnyo e n to te sns w foow nay wen yo s eoe oe febe ete eepy te posto net yosef o tte own wt e eton To yo es ose to yo es w yo ans babe yo as on e foo s n t pooa.

1 Standing with you feettogther. xhle Then inhand e ou am abov yourhed Lit ou hadup mkngorsl a tll poble o asto ngthn the ne

ul y ty h o G

Swmi Sinnd

2 A yo ha old odrom th plvi ehng outnt o ou wth yo hndKp yor kn nd n astright as ou can

3 Com down as s possib and th gasp yoan or p hold o you big to with thumb ndind nger, boe P ou head in owad youhn and bath dpy in th o om out o thposition lowy inhling and aching fowrd om heplvi Steth ou m bove you hed. thn owthem down b u sids



ANSTO F PO



TH BI EION

he angleI Hindu r e trgle potet ymol fo te divepriiple, d t requently found in te yntr nd

mdl ed for edttio otg dowwrd itrepee te dy fele pinipe pointing p tnd o iv te pve le fore Triko, teTrge olude e poe in our B eion Itugment te moveet of e Hl p wi nd gve eee ler et to te pine og e pinl need elpg te proper unog of te dgeve yee body beoe ligt nd oer e impoedWen peoing e Trigle e re tt ot yo neere tgt d yo p e fig qey owrd,rer t twted ed ft to e rigt, e repetending o e le ow elow Ai for peet e in

tee b poe nd yo w gn te ontr ndonentron eey o moe dvned rtio

{

1 an th u aaau Pn u t th l an u ghtt sghl th chu am ut shull an ng th ght amsagh u aganst u ghta nha.

Jo w ve sow i

wll ee eSam Sanana

2 Asu xha n t h lan slgh a ssyu s. l u l hannu g an h n h lt u can achk u at u ght han aksal ull ahs n thstn lasng a nng t h ght.



THE AGLE



H B O

Basic ractce ChartsThee h e eie e eeene el u u w huh e Bi Sein, weve u leve

epeiee. e lee einne lwin he eve 2 ue. Ti eivie in ei inue u enl hepie F e i ive u nene leln e eeie n inie in he i unull bin n hi unin uin eh ellwin 5 ei e hve iven n ie o i"i e en v in he nee. ne ukoe lee eene pie e il

pse se Kplbhat Neck Rlls Li se

2 3 5 7 8

• •

Hlur mClss

3m m* m

Typical

Lg Rses Sds

9

•*

0

• • •

3m* m*

m

.Class

m 4m 6m* m 2m m m Sm m m m( urs)

es

_Ky

mnutscorp

2 32

s s

7 73 323

•I

um Vlm E Exrc tatn

l

Hadtad

4

u

•



t aut n a lf etat e t gve ee nt appat l

pn g a pe, nt lg l t l pn. ve * n e el n Cp Pe t at x eep t F e u t t ave l "lf Cl". mantae na keep t ve me f pltn. Wv fllg, pee tmatll t a a p f a e A SSvn a "A une pate "

AI PRAI AR

Bdg en f Sp wt Cw ng

1 4 15 6 1 18 19

2 m* 2 m

46 50 5

h b w

20

m

22

m " 2

0 62

23

2

24

• hs 4 -�«

C

m H

y0

( z s)

2

ds t e Co os





BreathingWhn t ath wans, th mnd s

stad, t wh th ath is sti ll s s nd sl l.

Haha Yoga Pradpka

Be is life We c live o ys ithoutoo or te b eive s of eh eie i iutes. ve of hs i is stoisgho ttle tetio e py i orl life o heioce o bethig coecy. o yogithee re to i uctios o prope

betg to big moe oxyge o he loo hus o the bi o corol p ovitl eegy (see ) eig to cotro oe m Pym the scece of brehcoto - cosists o seies of exerciseseseclly ee o eet these ees kee e boy i vib helh

Tee e ee bsc yes of beg -clvclr sho itecostl (ile boi bethig (ee. A ull yogcbre combies hee begg ih ee beth couig the ho

ogh the ecosl cvicul esMost eole hve forgote ho to breteoey. They ee sholy through eouth me le o o use o heiphgm eithe lig the shoues ocorcg te bome he hey ihle. ts y oy sll out of oxyge se i oly he top of the ugs useresug i lck of vtlity lo esisce to sese

e cice o yog es youevese these bts Bethig coecymes betig thogh he ose, eeig

e moth cose voves fu ho exhtio c bg he hoe oyou lgs ito ply. Whe you exe hebome cotrcs the hgoves ssgg e he; he yole te boe exs he phrg oves o, ssgig the bomi orgs

Jst s tee e hee sges o s

p.9) so ry thee e thee psto ech beth - htio, reeo, exhtio Peoe ofe of tio sthe most esseti stge of bethig bu fct it is exho t o ls he ey Fo heoe stle r yo exhle te ore fesh i

yo c ihle see p.8) e yogic behg execises ly speci ess o ologe eteo exlo - iee soe execises the oueh is tce slog s he iet the reeio fomes s og.

Whe you e toug you ose, the iis rme ee Bt from e yogcpot o vie the oveig eso o ethig sy s p. Jus s you ee oile houg the ose o exc scets fromthe i so you must lso ihe slly o

xiize te ou of e i fort the c of te ose e e olcto ogsthogh hich pr sses to rec ecetl eous sysem

The yog bethig execses tech youho to cotol ts to cotol emi fo e o e eepeet Wheyou e gy o sce yo reg isshllo pi ieg covesey,he you re exe o ee i thoug, yobeg becomes so ou c esy tesths yoself Lste o oet to eloest sou i te oom Yo ill h

cocetig, yo ucosciously soeo - or eve ssee - your bethig

Sice yo ste o m s efecte hey you bethe, it foos t by cooghe beth yo c e o cool you steo i By egug you bethig you eths ot oy icesig your e of oxyge b prerg yoself fo tectice o coceto eio



BRAG

rana and the Stle Bod

Cet t ll te ce yg i the vee ,

e life re r v eegy i mter b it i tmte. i t t t xyge. t i ube frm feegy tt rie i f ter uligt, me mer. hrug the ctie f rym re r i e te i eby bigg gre viy egth. I t theyc by, yg eceive m eg teriet ece it e trl y te ul y.r e vi l beee e trl hyil bieuit my the the l y tht it f el. I ext ve egtiveeergy he i . el i ffeet mule e ture t ve ur; i

eere mve r. We te t e uite tthe M c e Kii eergy e

K e ash na ae e ael t i te atal trhh pana . Aaa anraaama are ee t na, r h t are pana ant l reelan hat elt Ai t t aien , hereae at eve tana. O a h a he m

mpat h Shmahe na te i-al i te a Oeh e f he Sma aet e na ale a anala, h e he ahi ana hpnal r a hn i heti f a pinal eera ave it al i arat at i r fe ite a a na t ae at te ae fh Sa n h aharahara a ae ativat

panaama a th rati.

1 mn ni ina )2 naa na ymteiann3 / n (ymttianin)



e Seven Cs

e caa are cente f eneg in te ata bd Six f temare lcaed alng te Sumna; te vet - te Sahararacakra -a te crwn f teead. All ae depicted wt aceain me f peal credg t e mber f nadeaating fm the ach etal epeen a vibaipdced we e ndalinieerg pae ug e caka I adti, a he chaaexcept e Saaara ave therw cu eeen ad bija

mata a hwn ight an alixcep in the phicalbd t e ee plexe algte pe At e ae f teSumna i Mlahara wiccrepnd t te acral plexu It i here tat Kdaii ledmat. Next i Swaditanacrepnding t te prtaticplexu Maipura te tidcakra cepnd t te lalexu; it e mai tragente fr praa Anaata -lcated in te regi f te eacrrend t te cardac ple

u, Vidda- i te ratregi- t te lageal plexand Aa caka - lcated betwee te eebrw- t thecaveu pexSaarara te eventh andget cakra crepnd te pical t e pinealglan Kdain paetrgh each f the vaichakra dferent ate ccine ae �xperence.Wen it reace te Saaraate gi atai ama.Tg til peating teateia plae e a eacheda level f exitece ben time,pace ad caati.

ANA AN THE SUBL BODY 71

S kThethsand-peted cwn

caa ds te Alut. When Kndani achsthis pint te attainssamadhi or speconscousness

Aj ssnwwit cakra as petas Seatofte mnd, tsmant s OM

Visd kThis sea-blue chakra as sxtnpetals Its eement seter andts mantra Ham

A kThssmkeed caa astv tals ts eement s airand ts manta Yam

ni redcak as ten petasIts eement s fre and ts mantRam

isn Ts whit chaka as sxpetals

ts eement is watr and tsmantra Vam

d Thsyw chaka has rtals element seah and tsmant Lam



72 I

Basic BreatgYi athin paayaa ita th dy tad t ad at at aty f Bfpat th x, y hu u that yundad hw ath ty ak u f thaha a ai pa 69 n d t faiiat thfw aa and tat th i pa f xain fth un, ya athi x a itidwn wth t k a a a tat in -ithi h ay P p3), th u p.8), if nih f th fa itin i a hai (.1 7 Ba Bahinnit f f xi. Kapaahati a ua iaa uiat ipa t th Bai f aaaa u f h ak f yu aayaa ati xuiy in wih f yu ay t f aana

na ia i t t i puiyi h aian tu ain th y f aand panayaaBaai, tkai ad tai a paayaa whiyu a ina whn yu a f a in

KaalabhaiKaalabat is e e siKias uai atis bsdes bei araaama e fed ealati ds wr lu

g

s

f saair, mai wa af

esh

iakef erh ai ad asite ee saty ss.Ths is a wl virateris bi ur ra-aaa. Traslaed ieal itsame meas sl si eise ad dd b irasth am e i eb ts efet s t lea themi ad mrve h tai t sists a sis falas a haais f-lwed b a eei f bea. eale at a-mia muss sha rasith daam a i ait f th s; hae

rela he sles alwi thlus l wit ar. T alati shd b i, atve adaibl, alat leassive a sle atd a w mv edia s the stahha ad ive. B

i

n b ats ee ds

weys a ad raalwk t uds f s

aayaa s h k w ht a hysca scWhe e ac hyc ee s to ke te d ,

ucd a sa· Vshu Dv

On rn aahak th Ih N xhl pulli yu ih yu tty kp y hh phizi th xhltih Th h, h

py h uy hyr th yu l ly h



o VoI ti ateae nosti breatiexercise o hae hou oenosti etai te eat hen

exale ro he ote ostilin a ratio of 2:84. Te left norlis te pat of te ai caledIda the riht norl tat of Pinaa If o ae reall health owill reate predomiantlthrou the Ida ntrl for aboone hou and it mites tentro the Pinala nosril Bti man peple hi natalh i iube AomaVloma restoes a eqal fowalanc he fow of paa inte od i eetial f ouare to sce i r paap Sushma te etral nadi(see p.:70 Oe rond of Aomailoma i made p of siste as shown beow. Sta vpractisin three rounds and dp sowl to twent ronds, extein te cout wti teiv ratio.

sh MIAul Vilm u he Vishu Mura wh ur righha lse your stril Tukur ex a le gers yur l sshw oe, ra ur ha ur Plae he h y yrgh sl u rg tlgers yyur le. Nwas hw elw.

O r Am Vm1 Breathe i hrugh he lesl lig he rgh whur humb.2 Hl he beah log ohst.3 reathe hgh he ghol eg he le sllse wh ur rg egs. eahe i hugh he ghsil eeg he le slse.5 l he brath lsg bothls Brehe u hrugh h lesl, ig he rgh ih yr humb

BASIC BRHG

4



74 BREAHING

B practise Bamai, y partialycse te gs as yuhae trugh bth strilsakg a srg su heexale sly ummg ie ab Te ialat cears adibates te trat area Hmmg hie y breahe u eabes y sp tthe beaad mae a ger exalati.This exeded exaat makesit a e beeficia exercise fpegat me i pepaaif abr Smeties k aste huig breat Brahmarials gies a see clear cead s hgly recmee siges Y sl epeatBaha e e ties.

SiiHere yu sick yr tge aitte ay ad cur the sides p,

as s ight akig a"sta" t sp te ar trugh asyu iale lse the mthle yu d te breath teexale sly tg he seIf yu ae abe t cr yurgue d at ust etedt slightly hrg yr ips adsip i te ai acrss its prsuace epea e te tmes

SiiStari ad Shai (bel areusa amg yga breahigeecses i hat he ihalat strugh te m ahe hate se I Stai yu pess tetp f he tgue agaist eppe palae as y slly ialehrg he mt makig aissig sud Afe etaigte breat as lg a pssibe, exale sly trug hese epea fie t te tiesTadtaly Stai is said timpe he cuteace. TheathaY

g

radipika prescribes Bypracisig tisay e becmes e t teGd f Le i beauy BhStkari ad Sihai c he bdyad elee huge ad trst.ey are herefre paicaryuseul i ht eater r drig afas



Advanced Breathng

nc yu hve bee pctiig Kplbti d AnV f fe nd n prm e itu ef dc yu c trt ik f expndig yuprym i t e dvced xce. Butit yu hd b ur th y e edy The dvncedprym t e nt t be tken I ghtly- they repful tl f ctl g the l pn d ig tet Kdlini eegy Befe pprchig them yu ulddelly hve tengtheed d pid yef bth phycllyd pitully by eve nth f dily n pnymd edin d hl vgetr dit. ntiuepcig t e ey d f Anul Vilm dy, dd ee dvced execie.

e ee Baa o o ae palpot tat ae aae toonv a a e o ta eeve of ana atdy te Avaed eatn exe- y not only peet tedpato of pana aoeale yo o eulae lowan oe t to tua eney ou o pate tmpaaly fo a ay efoeapy t aayamaJalanaa ad ooa daa ued multaneoy dnon o unt paa and aaa (ee . 70 Uyaa anda ed afe a eaato to t anaaa to teSuma ad a teKna

ddy d

DND RHING 7

Jdh dhWhil tinin th bth psu hin l into th hst (sin th huldstnd) his vnts n sin thuppb B su to sthis bndh nd i ou hdhn u hl

hin ot uth bdn up nd bk to·wdth sin his fos pn u th ushun ndi

M dhhi tnin th bth ntt th nl sphint uslthn th bdinl uslshisnts n sin th obnd dws itu t uni with pn



76 BRTHING



UUjayi stengtens te erosand digestive systems ad getsid of phlegm Acodig o theanien g texts disease isasd y an exess of eiterphl

e

g

m

, wd o ble Boh jayad

S

Beda ae bdyheating paayaas ad so exhalaion is confed to te oling eft osti pat of he nadiIda To pratise jay haefly throgh bot nostrils wilesligty cosig te gos lessta i Bamai page 74) Tismakes a fait sobbing sod aste ar is draw past e ba oyou nose Rean he breahappyig the Jaladara adMooa Badhas. Te eleasee wo locks lose your rghtnos wt yo rgh hb adexale rogh h f ost

Sta by pratisig ie rods ata sttig ad rease gaduallyo twety rods

Smanu is a advaned pacicefo piyig te nadis, hat combines panayama with cakravisualzatio ad japa (p98) onthe bija mantas of air fre,

mon and eah1 Focusing o Aahata chakra,metaly repea "ya eighmes wle you iale hogthe let os 32times whileyou reain ad sixtee tmeswhile yo exale trogh teight nosrl2 Focusg o Manpra akametaly repea "am sg hesame atio b nalg hogte rg ad exalg hogte lef osti3 roceed as i 1 but fos onthe oo cetre at he tip of henose ad metally repeat "am"Wile yo old the beath imagie the netar of the monsuffsig the etire body haesowly, focsing o adaahaa ad repatig am"

pying e B B e u t kett u.

S Bhed Suya Bheda you inhale slow·ly throg he ight nosti closig he left nosril wit he ingand lite inges of yor rigtand old he beath, losingbot nostils and pressig yochi imly agaist you est inaladhaa Badha; en, kepig te rgt ostil losed wihyou tumb exhale though theeft ostrl You shoud gradualyicrease te piod o etetioSya meas sn referrig tohe ig ostil pat o hePgala adi We you inalesley houg hs nosti eat iseated te body ad teiprtes ta ipair he low opaa are dispeled. RepeatSya Beda e ties at fstand sowy bid p to forty

ADANCD BRANG 77

BsThis is te mos powel of alexerises fo aisig Kndaini.Bastika (wich meas bellows") ossts of a seies ofpumpgs folowd by a retetio of breath like KapalabhaiBt tere ae impoant difeees between the two: ee youpmp te lngs fase and morefoflly using all te msces othe respiato system; yo cosboh ostrls ad apply aladara ad Moola Bandha whileretaiing te breat and yoexhae though the right nosioy as drg tis eese tebody is heaed, en cooled byperspiato. e peormUddiyaa Badha Basrka iste best praayama for the eous ad culaoy systemsmakig e ind clea and fo-

cused Sat wit hee ronds ofte pmpgs and wor p sowlyto a hded pmpigs ad amaxmm eght ouds.

'

Anah Ia

*

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Maipur





Diet"Let the yo eat modratly nd abs-miously; ohewise, owr cvr

cannot gin sccss .Sva Smh

We e ht e e. s stteet is re iore seses th oe Foo is o courseeess for o phsl ellbeg. But se s s t so hs sue efect o os, sice the essee o oo forms the . A tur e- pure or stvi" oes se o fresh lig utro oo shs it gis vegeles. It eeps thebo le ber he i e shp mkig ost suile for the pceo og Full o p pre oereie s he est possibe gtee of phsi mel heth brgig hro vt to both o I this setioe look e resos be the ogic e gve ve o ho to chge to morebce holesoe eg per

The ogi o eg is que simp theost r The su, ir sol tercombie to proue e ruits of the eh vegetbles, t, egues us seesThe gooess e gi fom these ooscomes s h B cotst the gooessoe o etg et s o poulrcoes t seco h - e ose theesh of cetes ho hve theseves processe the ur eeg o eret pls I is ieresg o oe t e eol heivoous ils sch s cos

sheep gots o ve excepiol oe et rivoous rees, suc s ogs.)Al flesh otis hig popoio oftoxs (8 per e o oo posoig cses recuse b et or me pocts) testo use isese lso lcs vitl vtis m ers os ore pote the ee eg et e re compeligo oies o p o utur e orhch e re ot esige u tee eses e ve fee om those o

vores - i f e tom phsiolog of the tetig pies s closes oo o.

But qe p fom e crcl cosiertos of e tur gooess meetig is both iefice seul. Mpos o cerel mst be fe o vesock topoe oe pou of et o he le; the"ste foo s se to spp he lith eeg As proe covees vesocke iefie A e of ee proefve times ore poei th re evoteto risg ils fo h ospohe gres for egues - e ties more - ef vegeles iftee es re evemore stg. Soe vi vegelese et moe ecie

I estbsg l e e mst lsosk ourselves eher e osme ith cle osciece e es of vgcree of othe beg slugee oteue the ost bbi oos I esolle cvile o e e stce eshetie fro the oros of the ets Fe etl pcge poioso me o ish e o oger me theoeto etee the prouc ei t s bee k e ueess foo ses. Ams te s o l vg

cetres is mog the iges ls i ogcphosoph cot e isege if ere to go spir Fo the og, e sscre ever eure s ivig ett, he eotios bethig eeg, soeve to otemplte eg et o s isqite ipossible e o ecoe osos of hee o oo comes o ho t ects o our gllope, ou come o elise tht lcetres e s vie s ou ouse re.



he hree Gnas t umft vr gy t qut

o Gu tt xt togt qul b Stv(uty); j (ctvty o t oc of g) Tm (k, rgy tk for oquty of t tr omt ( .1 ). u o ltr, om o t fu (ttv), om rg (rjc) o ovr tc Bt o mt ql tyrvl mt o c of t ot to ll ly bt Mo o vul l wll b r but ll ot, v f t k y cot t ll b t oc o cgg fo o tt to t ot.T tr G com ll xtc l cto I co roby t to bcly r ut tco to ob t otv y b otly tcrc or c corg to t tuto I ll o oft t Gu uror tgt rlct lty o t ly gtt t Gcomlty t

vc FoodT dt, t mttale ne ay e uet ya ue tey ad aa n apaul ta Ad a adp t n alng tu a ts maxu ptta A a det tu ead ttrue ea a peaef n nt f a y, wt aaand fw f eegy etwee tem at f nde eea wleea ead r ad ga tju mk t aee, legme nu eed,pted eed ey ader tea.

asic Food ta ae ery t teu, y ay ae ajaTey dety te nddyeru dg dy atte xp f . Tm aja d w erstmae t y ad exte tan man t md rte ad unaeRaja f ld t ustae u a arp p tr e tmulat kfee a a f eg at,a lae ag a ry al deed aa

Guna O the eghtd tetat k aaad tad the thGa I th ctr a thoth t- t a' odad md th t ad the t- a jt t te Ga.

Tmasc FoodA aa dt net nerte d nr e y aa renegy wawn we feag e ded ada ee neta et Tey estae dae dey a e d fedwt dark e u aanger a ed Tama temude at al ta ga ermted fu a nea a tal ree utae eeatg a rea a aa



THR GUNS 1



DI

Natra Foodsnl qte eetly m meaeate eed egetaria ita etai i dimig te a ak r fd

adt lie a uapeiig diet f b re au e Naay ele ae bete ife b theegetaia e ill mee ied a d aduiteretig, ad aig n a ue Te act qte e eere ieed aye eed t defed tataati i i eateaer. here amle meal edeeta a aae egetara diet i eeey healty adie a he tei meal a a e yeque Satially egearia ae a e dee ea ata ke key eae a ae; heir

The Poe Queion

Fea pei decienc s hemaeaer's ma ctin t avgaria di. Y rcameatars themseves bainthe wors qai rtein rmther d ten ta is ad dng W slvs aanmas ad ca take rtei o te a wold s aswel as oer eivus an-als Amal pri cntans tu uri ad t b bdwn livr sm s ematd, th est s depsited the oins causg st

ess and evetal ad prbls k ahis. Nsda podce spulia andegumes esea the sabea and its pdcs sc ast ad sa mal spglass ote. eserersae bsessed wih prt be-vg hat th d a tha the actal do athee is cnsderae dsagee betwen t vars scn-tic bds as e exac dapei eueens. e WldHea rganzat resetrcmmeds a da inak 25 5 gams as sct o aian ad replace od sse

Comlemeay Foo mpant ha t quan o tin w osue s tsqay Peis are ade u oamn acds s wc canb sthsd b d. Butthes ust e iled tedie. The key to a we-alaced

aminacid cnen in he det sth cmiai c-mtar ds T gt theaxm va rm das a vegetaran shod seo o ild cplete peials. S asc cmba-is are: ceeals (whalead ie e. wt legmeseans eas ad es) ceeas wi dai ds; adsds (ssam swewih egs Tr classicalsile eas can seve as xamles o ts rincipe cereas

and m ad ad cese adrce wi beas. as cnstucted n these ines wl gvethe od al e otei t re-u s h a als apeingrire v it paatnand oer e vetve c aedess vaet enus s ssh atua d a is s.

Fa a FibeA vegetarian die is als fl o and c n lsauratedats. Lack o dia br whic

is cnained end platd eads t a uer o disdrs te iestine Researchi stn gand has swthat vegetarias csuamost we as ch re asaatrs h als csuless a; ad the as h do aend t e sauaed ad th saurad aia asat ais d chst

C Smple en e, wee n en ndeweme re n ceeer en ew nd e wt m<



reac da e and t ae ? ll tfr b ta eaeae c frabe lee, , eed and eral andand tee fd ca be ead a ttde dfeea, ffen an e ran tae and teture Tee e bd eat r dt ld nude ea teeeme n t ar bel a ell a ater.Cabdat and at a te eern d prtetam ad nra eenta bdbuldn ateal eact een a fr per t er teepl fr am nd e carbda and fatcldrn and renan en mr rt ad alum

Ch dVes

anaisoa w rl urprisingy it u Fr l utsan s ar vy igiprti ra hig i irl

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K0 K M P C K C g P

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2.7 N K C P S Cl

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OODS 83

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DI

Changing yur DietBcg a vgtara a itive te u a jutdecidg t t eatig eat yu are eig the dr t ae ay f fe r e he chagever i eay; f thr it

ay ae a ttle lge. bet chage yur et gaualyrathe a draaically lly hag ut ea ad fha ubtiug ellbalace vegetaia f. u fd tha yur ee ea ea gr eaer. t ile yu e rr ec.ead u t balac y iet a th draaca hazad f eatag. If yu ar ay cite the cce f vgetaiai i b fa air t ae theitc I a givg u eat a h, ayy t yga huld ha ut gg alchcgat, ce tea a the drug ee etiytha ag ut b a bl f y bce

vegeaia But ver the at t yar r ad rvegeaa etauat have ug u - ad eve hthat d cate ecfcay fr yu there early alayeg tha y ca hay ea A urer et il ae iteaer f yu t aaar he le eat yu eat, the le y dy l l e. A jut a a e attvic e hei yur actic yga by th rgular acic aaaaayaa a diati yur cciu il chagad ajaic taac fd ill tart l th aa.

' - ·�

Evy r erg vey tr n w he fr of

ee e ; h sbe for e"Gene :



a a w hi o a th hango1 nur tha yo a a rglar ina of goo proin oo

h a u, p, whol gra, ad h2 Ea a alad of aw gtal ah day cu or gat omad a oh who to g yo a ay of xt3 cud lny o gn, afy gal i your 4 you ar coog ga o o a uicly a o ord to th goo Samg o fryg ath t tho. a om it y ay f yo ook it do o raiy og low oong dtroy a ot of tam a a at th oo yo a i r a woom:ta nu wid o t ad lip g oamaic ad o mh o th origial foo au

od dnaud" food uh a whit our w radca cra ca t ga an ran aad at c a hydog oil.8 oo only a uc a yo a goig o at a no o.hatig oo kll uc o it nutrtoa a9 inn ad arou- introu ary io yordit y pintig wi nw igdint10 Lar o utiu mo ati oo or raa o aaico- of ta of gg o a ·hoy fo garh a o lak a.

NGG YU

"By te puyf fd fw puco of r te.

Sa Siaanda



86 DI

Fasting me o rcio d edicine grece wy bck e e ely Aeic eo ee he Ge Sir hi e oy y d foy nig e wilene, n Moe fe o Mon Yogi y o b ig e ind d ee ner cool buo o cee ejvene e boy. fc g e boy' ul wy o delig wh e o nimlin he wld wil o eing whe ur o uwe l n weoelve oe or ee i we re feveri. norm lie,c of o eegy devoed oe oce of igeoReing e geive ye reee i eergy for ildeveome or eleg llowg he body o iiel o ox. On o cco ol fg be confe wieg. uroe i o uify e body min no o oe

weig dee ome oe culy g weig e

ow o Fastir you u reove wen n for ow og yo wn o fooe e whe yo e o oo buy n re no kigy kind o meo o of edicine i ownrigh. g oe y wee i goo dic e o·reghen yor w owe b you will need oe e i yow o eoxy he ye. o our dy c be felydere who eiio bu no longer Decide w of you re gog o oow we, uice orvegebe uce ic o i excuvey. O we drik ve o eve ge of ure bole or ng we dy n em owly o o bob e . O jice, d ink e e on bu cew e ce rhe imly wowig ne kriy w l eed u heceg oce eecilly e begig o fEem o Bi 53) emove we om e ineine,we u iy ueful o he r dy o fing o ge rido ox ro he be of e oc. rk o gle oflewm we ec wi eoon of l. en corcyour omc wo ge own yo ho ni l yobg l l he wer u

e i ee y o fg re he rde e boyive o i ef of muriie, you my exeiece y of e

oowg eec: hece coed ongue b bre;d voig. f you hve io, e frui jce f yo reo we fru i o ce . Brehg dicueo omee occu bu c ully be overcoe byny f ehe he lio or e breigobem ei bek e lowly g low dowe cicuion o yo nee o wer moe cohe o ee wm y exeiece lie zze f yo moveoo uc y o dey. rig my im iie edeed rog e o o ue keu or er wc bock he ore ou old e o

Be the FasPrp mo dul of f i br nby oo yo oodyour mnd ll dmnd you nd . Bu ju , inp you do n o k uo br o quio o

fr f, you u ruom you body dul oin ooi yor fir ood r o m u yodon odl o bi ,rk yo ind do o n ul oo o ro y-. Vrn ould bou poud o fr fuir (io d r-r o o uiy fru u obn pl o iu riol o di br, u mr,

od m mouo md p or domo. Tn o ody od folo:

On Dy fri oy bo u oo o u-rl you o d diionOn Dy 2 oy d.On Dy 3- md bl li i, u uk o ilOn Dy 4 r rdully oyou oml d

yo d fo dy mply dob o imbllo yourf o dy onf r o nd o o. ,off, ool d oiod b oid rkn d n nm no dy nd 3Tyo oly o ri o o o oburd y or rndS id "Any ool o o b mn ob iporly"



con y rgy wil ting g w rydy o

nu rc uc gging cti

lea oe e of aaa d reaig execie ea y oeak up th cc ae oxi n htn eir reovar oy. Ad llow ttion yi w l fr dir ng ft w dy yortoch wi n ng cr d y wl l gin ocoe of e eef- n hcd o e orexae creaed tl gy n cncnttiAtig fo ng g y chnc deoe y it d o rae he een ow ch you c cntr you ow ptr o th g eaig, g n n rd wt w yh lea it i ioa a yu ea e wly n

yeac lly

a decied opoie

sti h etti(abe a 19thcey lpefom No Ii

The Eigtee e i wned 5tentuy img Bdd fm th Ii.

ING 87

e e W

hy lie my y werg c, gigwihu d r wer u w uc ki d o l w f h xio,h ok d d uder l wg o o o hd fo ghe·. l g g he wgue w emon y rok he hd hi go ied N. d h w o wdo o mdd hwn h x o idlge lfifio.





Meditation"Metato s a cont ow of

perepto o thoght lke telow of water a rve

Swam Vshnu Deaada

scisly r cnscsy w llsig pc f ind t mdttinrings s v w wys f ndigis pc, w dttiv is - r ld ldy w sis knitig y t tt wg wy smmrs fn

y t ivr livis t t pssg ti.F wn tni s fy nggd tmind cms s w w sccd irstrcting r tgts t ct tincss ir cng stps. dd ct w f wn inds sd n cms ss frm ctivityitsf t tt cctrting wis prlms r frgt

B s ctivs cn y ring s s intrd f pc s g s ys itst Oc t d is gi

dstrcd, t rtrs ts m rt fiss wndg - wsig its ngy ntgs ps drms t frctinlly sdstpping t mtt t d nd lsg cttt, y nd rn ind i dttin.

Mdit s t pcic y wic r iscsnt sti f ind t mnscsg id n n pint stilling tmind i rdr pciv t Slf By stppg t wvs gs y c drsd y tr n d dscv twisd nd trq il ty t l witi

csg n t f cdl, sy rn (p98, y ptdy rg yrttin c t t cncntridcg t mvnt f t md t sllcirc st y tgs w insist nwdrg wi sdy prctic y willsccd tndg t ti md iscsd I t ginning wil y tnin s wvrs dit is m ppry

cld cncntr; i di yciv r w gts Tdifrnc tw w is n f dgr,nt f tcniq Swm Visn plins tis wy ing cncrtin n kps tigt rin n t mid; drg mdit t

is gr css f t md sysf its w ccrd sgl gwv."

In tnjli's g is cncntrtd mdti si nd svtsps f Rj g (s p 16. g issmdi r spcscsnss syd m, spc d csti wrdy d ind trscdd d ttlnity sts. smdi t ditt ndt ct f cncntrtin cm n it is t g t crs ss sptin

r dliy. ccdig t ncint Vdscncntrn r dr s t md n g fr wv scds mdtn r dyn s q twlv ds t w nd f ins d smd twlv dyns-st d f r

I t s wy t csg rys t sn wt mgifyg glss s tmt ng , js s csig scrd rys f g ks t dpnting nd pw. Wi cntindprctic f mditi y dscvr gtsns f prps nd strng w dy ing cms c d cncd, fctig y d.

s Swi s s wri Mdds n cm sly gsslwly. n st wt fr ss. riping f fi nd t lssm f dti is pss pc prmts t fit . . s ndscr



9

Maste f the Mind s lk a lak s suac rn y rpls ught s th S wch s ath rs yuus an t stll ths rpps, b ast f yun ra a s san F mst f y wag ursth mn s tssd m thught ar ul byss a avrsns, y s and mmrs plasant an upasant O al th s that agta thmn s th sss tha s t stb h ncntatn gvg s t fantass ad dss wvd t th rad ss n acg t yu ha rstwhl a mtng sm r a suddn l daug ca shaty ta tught O al th sss sght ad arg a st wu ssy drawng th mn uwa anwastg valual tal rgy ts ras ta

uss th sus (matas) r ags (n atak s y y atur cnstantly sacng apnss, valy hQ t sasfac t atans what dss. O aug sd j th n smpraly sl, u ar a sht wh th w atstas aga cas t tslf ans uag a tu dsr unulll magn r xal that y gu an buy a w a. r sm t y l prud adsas - md s a st But s yu star hankrgar a nwr d a f lu r wryng abt gg stl r ht. Wha bgan as a plasu has yt athr sur f stt s g srany rs a at

ga ahs s a w pssss a suc jy adws aay s us a d f tau ty at w carv a draw nurshm r wh mv fh s st l If w ca cannl ths sr f ntmtwar sa aacg t a jts that ar byat phal w a svr w lv n pa

W·ng h P o TougtDug datn yu xnc n as a nstrumntst by nag a sh rd a day yusta s w uc vmt sts th mn, anw ttl yu v t s Fr ts f ncur

wth a dfr md f rc yu ca lan svad ths hag yu way kng O f st usfulls f llg h md s sp assag wth ymts, gs ad acs Insad f dyg wththm, yu sply st ak an assum t rl f wtssas yu wr watg sn ls. y bsrvng yurslfdsassatly ths way, wthut udg r ras yurughts a ms s r wr vr yu -yu sa s th ad dy as nstrumts that yu an ntrlI dtacg fm gas f g yu ar t takssly yusl

Jut h u n wt o th o owr

ol rv wen t i omth u w tu tow

u o ou iv w ol w it wen w l h wd o a or lo n ootw G hrg o.

Sa Vhu evada



Medtion D Lfe

u e ulikel t ee in ting the id i ur bieei ettin i u llw it ree ren the ret thete The nger u ped with the in ette theer wi be ble t u when u i wn tette pr r the edittin tehnique gie n thelwing ge there u tht kee urin entered While wlkng r exe ty t hrnieur bething with ur ttep - ie r three eexle r thee Bretig lw d wth trl quietenthe n w t (ee 69. Wen reing b te urnentin b tping t he end ge t ee hwh u n reebe. And dn't retri j t rein ettin repet ur ntr n te w t

wrk, r expe, we g u n r ering e Mt int ll kee tking itie pibe n where ur ee in i tteed bnge r ppine, n en l e buing n the pite etn unteing eeing htred with le r exple ubt wth th r he. Bing thee iple tehnique u will wl t urind t tte netrti Yu will begin t ntie thtextenl ilee e hg le eet n u Whethe he ult week t the e r n enjble d t in theut, re the e, ner re grwig trger Yu gi the eurit knwing tht in the

it the hge tht re lie eee, u n reintnt n ured

e Ts of Medition g there e w n tpe etn rete Sgn (liter "wt qulitie" nd btrct Ngun(wtt qulie) Sgn ettin n ree bet wih the d n eil we - n ige ul b, pep, ntr w bigu t t gu ettin the t i btt de h te bte, net tt iideribble i wr. Sgun ettin - heedit nide e eprte r the bjet

eittin, where in Nirgu edittin the eittrpeeie hiel e wt he bet. he teique eittin ien in thi ectin re reinntl Sgun,ine ee thgh ur nept the blte bebtt it i re t h the id t btrt et.ut the wh n, we e inluded tw Nirgunt - n h. egrle whethe prtie Sun r Nigun eittin the ed ultitelthe e- tnenene the Gun. Swi Vihnu in h tehg Te pue lie t x the indn the bute"

T MASTEY HE MD 91

agna an rgn tann y n n

en whh ren he Aue n nedn y nnd ee ne w bln e ' h OM he C n Nin din dndeni wi n h br e be. Ywene exnd n nd wih h hil



92 MET

The Principles f MeditatinMditatio lik cannot b taught- i co by itlf int own u i you oow th rgt t to bg wi youa u your rog oiaby To h o toudtad th baic a tag o iatio, Swaiu forat Twl inl, uarzd righ o tia thing i to tabh ditation a a rgularabit yo lif g th a lac and ti ac ay. wi ra your id o od without lay onc yo idow to at c a your toach codition tot foo at at. Af a w oh o rguaac, you i wl bg o a thi uit i of iow accord. h ot auciou ti of day for diatioar at daw a a w th ato cagw itual gy u i ith of th ti i oib

iychoo a ti wh yo a b alo an unirbdSa y acig fo wnty iut, ad gradually incrath to an hour Si aing Ea o Noh o bfit foth ubtl fct of th ah agtic ild ou ay wa towa a ba aou yolf bfor you ta o a to wa. t ot oa ta yo ting oio i tadyan rlad a your cocatio will b iturbd if you arucooabl o bgg itruc your i o bilt ad to forg all thought of th at, or uurow rguat your batig - t w cotol th low oraa whc i tun will h o till th d You houl notat o coba th tln of you id, a thi willoy ga o tought wa Sly tah youfo your og ad wah yo i .

Meiti PesThe Lotus r he Easy Pseprovide a rm baseand aangular pah o conain hw f prana. If your knees dn'tach h oo pu a pllowund your bucks Ifu pr·fer si n a ha (p 72 uyour hands pals up onyoukns wth hubs and ndxnges jned n Chn Mudra

"Te s o dvl b om t e pet e e e tt kow e

t.Swai Vshnu Deananda

he weve Priies1 Se asde a scal plac frmdaion-the atmphere bud up wihlp sill h mind hse a whn your nisf eedy consdawn and dus ae deal3 Using th same ime and placeah day condons th ind toslow down mre quikl

Sitwh ur bac, nek andhead n a stigh lin facngNh o Eas5 1nsru your nd remainquiet fr th duan of yourmedtaon ssson Regulate your breahng-stawh mnues deepbathing hn slw t down7 sablsh a hth breahingpat nhalng hen halngfo abut thr sonds A le yur nd wandet wll only gw o resless fyu fr t cnnra

Now bring he nd o est on

th fcal pint of ur chether th Ana or h Anahatahara p 1Applying yur hsenehniqu hold you obc fcncenin a hs fal ponhoughu yur sessin1 Meditation cos whn yureach a se of pure houghbut sill rtan yu awareness ofduali12 A long prac, dualdsappas and aadh hsupeonsus sa s ataned



HE PRNCLS OF MEDATIO_ _



94 MEITATIN

Starting t Meditaten the log tition o ettion, thee is ge viet oieent teiques- soe usg the poe o soun, oes

using visul sbols o behing ut hve oon o ous the sttee s o the i o single point,so s o le the eito to stte o selelition Thetehnique tht e eoen ost higl o ogteptie is jp- epeting nt s esibe n pge8. ut i ou e eoe to eition, ou sh te use o note eniue ition to sing nt,to hep to sipie o in st

Yo MYoni is eeise ph ithl theseses log o o es, ees, nose n oth u

ete insie ousel, l ie otoise ng ts egs i unets se Dug the te in is onstntl bobeih inoon stiuli o the ive senses. henthe senses e bought e otol n e in s noonge pulle ostnl ot, ou hope to be be toonette You ll le hve oetste o ho itees o sut o oe o te senses b ptsg ss o ep soh- n pehps, so, ith ees lose llog ou o est unistube insie ou in, Yoi Mues ou oe ul l e o the te senses t is tehnique t ou n etun to heneve ou ee ptiullestless o gitte As ou oenttion eepens, ou i lbegin to he the nh o sti inne souns hieptising i- sous l ie utes, us, bells o eple,sigls o eightene eness The Siv Shit, one othe ogitets, ss o Yoni Mu "he Ygi b ving usl oe the i, sees his sul e shpe o light.

tgo onntrtioen lenng to ete t s h to eep u tentoouse o one obet to st th. o t osel to ptenon ou ing u iel o enttion to tego o objets ist hee u in stil hs lieeeo o oveet In te tego onentineeise, son belo ight, ou hoose ou loes s

objets o onenttion Ate oenttig on one ou ove on to te net hen ou in stts ne I ouon't ee t ese onentting on loes, hoose ieettego o objets, su s uit o tees t is onl ipontt ou estit ou n to goup o obets n tt teobjes ou hoose e ones ou eg ith ehenttising this eeise ill hone ou in o to neous n eh ou the pniple o onepoteonenttion ne ou no iult in visulizi eng ouse on tego o obets ou e e toove o o onente on one single ob�t.

YIMCloseu ea wthyo

thumbs. Cver you eeswithou ndex fnges then closeounosts wthrmddlefnges andpreu pstgethe wthuanngfnges Rease the mddlenges gentl t nhale andehae he u edtate

Ceg CnWthes losed, imagne agaen with a dent w neah e belngthe qua fne fowe Tenhen y mnd gws sesssh u fous t the fwe nthe net me and on Yshoudvsuae eah ea



_/

STARG TO TA AD TAAK 9

Tratakata o ta gag i a xct octao xci. ivov aat gaig a a oc o pot wtout

lig, clog ou a vializig th ojct o m' . Th acc adi h waig idad cocat ao lag o to foc withpioi accuac Whv th go t i followo tha wh ou x ou ga o a igl oit t id tooco opoi hough pmil itd togth o ow of cocatio ad pui th iTatak ao mpov h ght a tiulat t a viah oc It i o o th ix puifcato pacc calKia

Taa i ot comol fo wih a cadl (acid o p t ou ca all w u vaio oh

oct a ag o ou gaz o ca ma a lack dot o apc o a a atac it to th wall o u a caa . 71 )o a ata (p6) aa a gotica aga which o focu th md Lik a aa ach ata ha acfc tica mag. Aativl, ou ca t gaig ata o, uch a OM .9 o a h iag of a it Ti o to tct ou pacc o ojt doo-tata wol o a wat of uial ocg oit that, a low o a hll ca act a a tag of ao,whil a ight o gh xg ou ga o th oo o aght ta o log a o oct o cocatio movig a avl all to th ga ocig o it wil loduc th fc ogi oft u h ac tw

t ow o th t o th o fo Tata a how aov tchiu o Tatak ma much th am, watv

tagt of ou ga i, hough aall o wi hav oadapt ghtl wh iag ot of doo Pac ouco ojt at vl ao h f awa o out gua o ag, ta to gaz a th ojtwot likg Do't ta o ga vacatl jt ooa wihou taiig Af aot a it clo o a g ou i ga a, vua th octa th Aa o ahaa caka p 2) Wh thamag vaih, o ou agai ad pat ThHatha oga apika ict "Look wh fx at a

it ojc w coctatio il l a a d I ou o dd wa af gazig o a o whil, i ila g o clo -o wi ll gaduall al to xtd tiod of gazig ou coctao gow dp ado gaz tai lg th t with opt cod o a pactiig o up o a hou I oa da o Tatak ou a wat thoghg o o i. Jt igig ou atio aco oct of cocaio ad o mi w como ocu W pactic ou wil l al o viualiz oco ojct u cal wh o clo ou

tl N Gazn at t ont n r

y at o t "td y"top) or a t tp o o noso) stntns yo ym d ovnyor onntation n mnto azin s scnt to statit dn p to n mnutDont n ys- ylso o tid os t at onontal Gan aakn Kndani il Nasa aing atst na nvos syst



9

OMaygi n yl i repwel than the yale M awteed y thee wr rmthe anduya Upaihad: th etera wr i al l; wha wa

what i a wa hal e IeSank lete e g werue epree e deam ae,te uer ce a ewag tate a e ueing frm e cereyle dee dreameee The een ape ar "aya the ei lin ae d fr he tancedealae. Whe te indial pi inman pae g e veiland re i the raceenahe i eated m e threetate and ther uatie

rt OM h ui th SktMtp le r tk let u yel t i t-loeit I th 18theuM Yt lw l thr yble i pret i it m The ygie m Rjth Ii

Ce Gz ih le m i th mtly ue bje r tk it t hl teme the bht m h yul you e u hulpl th l eye leel ee uht om



RTK 97



9 D

ManrasSon is a fr f gy ad p of ibaios owalghs- cain walngs a h wr o hal,hs ar capabl f sarg glass Manras a Sanskisyllabs, words or ass whi w rad indaion wil bing inda a highr sa fcosiousss y ar sns nrgs ha a awaysis i h s and a nihr b crad nordsoy a sx aliis con ay anra:was orgiay a and hand o by a sag whoaad salizai hrgh i; as a crain an apsding diy i as a ba" sd a s ssnc whss wi sial wr as di os rgy rsak; a lasy has a ky whch us b nlo hrgcosan n b cnssnss s rald

aa anra pi nly prods you wih a angib n which s yr in also rlass h ngyas ha sd. h rgy liray aniss islang a spcic hogh arn in in. orrcnncain s for y iporan Wih sincrpac on of a ana lads pr houg whh son ibrai rgs wih h hgh ibraon andhr is o awarss o aig his way ana wi lad yo o r diaon, a sa f onss ndaliy Thr ar hr an yps anra: agunaanras in s diis r aspcs f h bsluNgua aas ar absrac an dclar h diaor'sdniaion wih h bsl and "ija" or sd anrasa ascs f M and dri cy h prasnds I is bs b iniiad n a anra by a gru, wowill ns wih hs wn panic nrgy. Bu i hs is ossb as paing h anas an os na fs cabl Bija aras ar n incddsi hy ar w b usd by bginns

Fos ojapYo can pa y anra d by saying r aning - in a whisp, nally Mnal jaa is h os fc,bcaus anras a o a walng fa byod icd rphysial sd a bginning, w kping h id

ocus is r a pb, y shud sa yra by oing h anra, h whisp , bfrurnn o nal rpion. Whicr o japa yu s,i is o ordna anra w yr braing Inaddi qus f apa wil l ad yr powrs foncai Y ca s a srig f bas call a alasow o h righ, pag yr ana as you oalg h bas Y an s h hb o yor ig hand asa n o coun ang h l s bwn yr ngr jois,as shw o ig d asly y an wri h anra downa h sa as rpaing nay s psi

Fer- tPlace your righ thumb on thetop ne of ur te erand·move ion eah ime you reeathe mantra -rst o he mddlene, hen the owest ne henon t the nes o he ouhfner and so o Using hethe nes o the four fners stwee repeons; nne roundsadds uptoa hundred and eghtreeiions or one mala.

Us lA maa has one hundred andeih bads plus he larger"meru bead Hoding n hergh hand sa a the mer andhe beads along one by onebetween your humb and thirdners whe rpeang yourman When you ah hemeru the maa n heoste direion Don' ssoer the meru bead



Sn Mr

<Rm (rm)Th gy pat o rt ghoun ad n th aact thi pow antra mad u p o t d ou.

iSi sThi a apc o t nrgy atrn o a. I and or c o rat o r natr (.16 i o o th ot ca alo rpad with Ram a Staram wh oind tog two antra moy t nrgy itng i a a ariag ornon.

Sym symRpring comc o ad copaon n mal apc mara tanut al moton io nonditioal o

{ duada th mal act o Sya yboliig t om lo o n otr.

Om Nm Sivy m umu siviu i a uryng nrgy atr at doy o gai ualitiho cay by o o a acti nat h dac o Sarpr t mont nt at Wh Sa opdanig, h lio o atr dtoyd.

R)UJq

Om m yny m num niuni) nrgy patrn o armoy an aac n tir mal apct thiana i u paly y op in im o trobl to rg tmh tgth o ga armoy in i

:Om Aim Sswyi m m ym suuswyinmuuh al ap o t atrn o rat gy a wom, tianta i o hon by at ad micia.

ir Mnr

Om mO i t ogna ana th oot o al ou ad r ad to al aguag and ought h gnad withi boy ad owly ought war onig wt m whih thona throg th ntr ha Ratng Om or wnty mula atom n yo ody

mSm sum)Ti anra nconcoy at ac im w ak a rat alig So, hag a. t a I am at" - yond mtation o mn an oy a on w th Abolt.

MANAS 9

ikht JI want to do Lkhita japa rmant wting, you shul sase a speca nebk fr theppos B yu sta,ee hw many times yu w

repea the man r f hwng The am s nt t asqiky as possbl to gvee nsietion t eey sngrepen. Y can ehe seSanskt r h tnstraeersion to wite yor hosnmantra Insea fst worknfom to rght t makngpaes with yor mantawtng Shwn abve s anxaml Swam Svanana 'swn hita Japa





Asanas and Variaions"Th pr bm p

wh h ff f chvni vnih"

Yogabhahya

th aic S yu a th l pt fr y daily ra h chaptxpad y cp, tig a wi agf aria ad w aaa yu crprat it thi a. F a lary w ha d th aaa it ix

yc - h Hatad Cyl th Shlad Cy, ward d Cyc hacwa Cyl h Sig Cyl adth alag Cyl h yc a tigd t ca gi ii twu t ah t hw wh aaaa lg h f hig

E cy tai aati aaa

th a Si pl w aaa thatg t a faily gup galach upag ad i gaiz atth ai aaa c ft a t

aa la O th aac aiati ar ipy atura pgi f h a which yu will t ti a yu gh a fxiiliylp t hw apt y a yud pd ytatially ah haippig au at ad t war up yury th difcul p.· D' pct t practi th whl f achcycl i g St a fw w aaa aiati fr y cyl a iatth i yu a i wh y whl au y Tak ca

d yu faiy y tw thcy - it tia at yu kp a aaf y ar t t trgth apct f yuaaa at h xp f ath. Silalygt h hai alacg th aiatiy p ct a fwadigaiai xap wth a ackwarddig Alway g gy wh agwaaa pially y a atily tff

t g wi hi i ly aittcg y ji ual act y al ga tig d i ufailia way

ay fd that yu a u apdg t gi w apa t

ah a patau w yu tic ip D' p i th hap y a aig pgr if y a awa f t. Ctiu yu daily patic aua ryig f aiai t p yud la ad y w a tch ti yu w ga a wdr ppti f th pa aaa play y ryday ad a t rly kk ig aad.

F ygi p ufc t achpcti - thy will hl a adta ay

th h a a . pd l r grauay wkghugh a aity f t Dirtaaa at diffr ara th y adi A aiu pat h y a c yu cl i acrrpdig pig " pality, a wll a a hgh awa. Thica a itl a aity f way ally ad pirtally- y ay dica yu f p ad axd pay f xa�, a tha ditati aily i whil y hl a

aaa that yu y raly gi u C yr y a u h ti tcat y ahig r rpat aatra rig h arati f fth aic aaa uh a th Sadtgth yu l ha aaa adal yu t hld tay. Th ady a h a p th y d i tr iward i dita



10 AAA A VARAT

The Headstand Cyclee y have mase he asi Hasand an wnaus i siwn yu an in leh sa a y iv dy ad vm an

h a s n a all he vaains his yla y aua ws he adsan - yuwn vies y wul ivey em y ysel n e ain esss yu a leanin in he invee ss s ead yu as an es as ineaeae. Wh aey as w ay yu wei as asily as y es dawin y e sam a mvms when iveea y ny w sadin u. asan is y nauea vy aiv s a avana his a while yuhl vaais- le he md ecme sill ad ined

L Rais VaaosY m e ae py w weigh withut anif yu ae t ejy the meaaced aana ad be ae medtate n em. he legaing emen w eeare a mean ighe gaBy leaning t up teweigt y eg m ane iti y wil deephe eg y need tp an tl the eteweg y dy n the

e In tme y can epacetee eere with eggaiatin tading inee aaa. Vaia 1 y e yur leg like "weigtwngg tem an a e de t the e Vaan tehe y eg and gienceae y i the ji. y eea eaexeie a eat three tmemakg ure at yr uleeai n e and thay ee a taig

Heaa Vaiaios , perm ay e aanhw rgh a pte yhd e iden yrhaana. ee bh egtaight e e dngtem a g a hey aecmale. nce thee legmemet ece efley an dene with e legraie e

\

V 1L w w ls e pms w b u ssIe sw les up i Nw le m w us busi emis s u ilswi m up e e.

_.

'

"

"

/

k

:

�

7

;

p

\

Vrt 2 · .

W ms s u plms \up ie se u ·

w i u l pme; l lwe e

l pse e ise l up e e lw w.

·

�

�

aat1

Sp es u

A

sies us u eels u es u ise et

sec e u f

e m e pse

l'

T wi f u ls will

1

ul pul em wi pr

-

'%



t L

I , I

aaton 2 an 32 ui ur h k xhed er e e he rutsrr ht

he Inhe rie he e3 (rih) Fm Vrii 1 hed ro dn b ursie hi iset

Varaton 4Me urh sri frrd nd ur ef e k :Ptur hs the n ues Le rv pul ur s

dn fuher N r y b he Hedsndee ren th

TH HAAN YE 13



1 ASANASAN VARIATNS

ioMsteing Visksn theSpn is e tte fnene n enttnh f stegth hik f yhns n fes s gnt

"eet ou

il s veme ny

ars

fflig Inft hen estng n hns fems yu eigt s istibte ve h lge ethn hen stng p efeyu temp te l pnget se t ng y byk nlsping yinges n hngng hnpsins, then sping yhns gn n ig bknt the Hest Whenenng he s y t big

y hest egs s ne the s y ply ps k, y fy feet stey yselSss in ng te pse iesmny in ngng y legsve f egh t fset theeght f y ts n nusing y hns t kep yblne Ate y pise hepi untesteh tespne by pefming ben i the Hest, bngig y feet n i fyu f t the (p. 03).

3 Nowupyour head and holdthe pose With cte, yourlegs wi drodow so that yourfeet touch our head. Rersethe ss to come down

aaton

1 Arch ur back ad bdgyour kns seate your lgs

and brig them down bhindyou. Uclas ur ngers andace oe hand at o the foorby ur head Place the other had fat themo your wrsts out slghy sothat your hands ad oarmsa arael. ush your shoulders u to the ceiing taking athe weight o your head

he u become more adeptt sghteng your legs omhe classic osion On you

have masterd this you cancome di into the sight·leggedSoio wthout bedng your lgs rst

Variation It is ths aded aatio(shown ar righ that the posemost mbles a soon wthts tal ached or backBng ur ls as low tothe r as ossbe. u ourhsback as ar as you can adt to stighten ur kees.



THE HEADSTANL 10



1 SNSNVITINS

Vonsne re ureQfr edstnd t reping its tipdbseith tertv rm psiti vigin d dtese m ts is ess be If id t d

t me ms res in e si Siss(s s e r egs t te sies (p 102)t nrerr b is t t� r teesier i is t ne s sift ur eigt t ter tsitin of r s ee urind ted b oo ubrethg. tie meetnd verme n oste sns i gi nidee in u iit trsed ur iis

a ca ad adafr mt f weig ft ide. We febaad, ia ad aiigrbat brig igad back ad ace it wet bow wa.

1 b Nw a e e dbgig r f ad bacd, batig ma.

a

2a a r weig rft e aga ae ad a ea e ba, rc iq arm aig f f am dw.2 at t r idig e ef arm Yrarm ddwd Hd braig rmal

a v me advaced aa-i me r amg i fr wi bowad rearm ciga rig)

3a Oce agai i weg r id a ad a rea e ba bed g am ad ac fadw i f fac3b eea brigig e e ami ver e ig ad wag ad rd armHd e cm dw rr e m dwfm e cai adad

b



E ADSAN Y 10



1 AANAAND VAATION

HedtndWe yo pse he Lousedsd Oodhwpds) yo e mk yoee ody moe ompcW yo es seey folded s n f ese o sppo yoweh d old sedy eHedsnd Lok yo lmslso helps o fee yo fom hedscos of e y low· you o you eonwd. Te Hesd dwsp dow o he b heLous cos n he lowembs Whe yo ombe ewo sns yo c feel epc eey cened ouspe I do o he ws,sown le you c so folfowd he pose Wh yoes n he Los hee s lessstn on yo lowe bk yo oe hoo end

The tus HadstndCome o te ot e He Ae b oe le b p w lle oelppst te e l

Varo (lef)so p t e t wleu o o lfo· o l l uelfR wistin l



Se g veed PseTi one of te mo ne poitio of e Het Ce emnng geexibili n tegt Ainge pe igt ou ingo feet to he foo beio e te e one leg t tme giing owefl teto e e of o bo intn e poe lo tengtete leg n feet fo in tonto eig te bo'wei

efoo t emn on te oooie eege fo on to pl o ppe ien e w Wen opeom ti , coeteon lifg o he u owo ting eg

1 n h dnd, h yubc nd bng yu lg v

bhnd you hd hn pyu bw fy gn hf lx u bc nd puhyu hp up ou gnly ddwn n u . u undy dp o hdnd puh up in hpn o h fo wh u in h Hdnd •pd".

J

2 Nw unclp yu fng ndwl n bc wd yuhd Hlding h f in bhhnd l h h lg ighup hwn gh nd iyu hd h oo Rpng h ppo lg.

HE HEASAN YE



110 ASANAS AN VARATS

The Shulderstand CycleTh i t y nty pchbthn t tn yc f th ipl tt

wth yu hd c yu cn w yu ing. t y y f f itg y yt w pi, bt l n tt y n t yw ch cg th yu by tght y ymmti. cyc ct th nk up pi n i t g g bfi th w bc c ny w d n n pii y t h th d. d it vi cy y d w ntt y u, wy th l w y t lyg C P p 225)

AnVios m adp b aaa d pp -yu w fnd, am ta y a ad pfm tg h wh id f yur han lnc Svgn w id by yur (ai Vii 3 m hvng ba mu ad gdnntran a d

i pcing g Viiwi p

g Van th chi thnd ah gd yur g "laa wl wighing t In bth Sdtannd Hadad h g Vara chng ppin fbaa ad t th w wight rbt.

I

i

Vton

Vt Wth u upp ha a u wr ur ight egt th r h yur heIhe g t b upp bth g taight epetthe time with ah g

Vt e the rght g a i Varati 1 th ur et m utag the r eh u ur g a rigth y yu erp yu t i u ghth ept th th g

m it the Shurtauppg yu a the m wy Nw w rg rtur ight. th yur t am upage yu hip H thepiti athig mllt Yu hu pratieth am vrt yu epyur taight i u bag w :h u m yurm up upp ur a



Vrtn 4Wit bak ppd bend gt kn slgl tn le leg e i and ap l t and igt ankleSz legs tgt Atldng te pe peat t tigt lg wappd and t leTs i t Eagle Sldtand

Vrton 5Wt ak spped n eSldestand bend gtknee and pla t t n t lfttg in t al Lts Inale Nweale and l lf t t t bnd ad Inal anda it pat angng leg

THE SHOUESAND CYCE 1 1



12 ASANAS AND AIAINS



lou Vos vaatn Plgaaana) n ad tra pa yur p n r.W l t away y ad y a wrkg y k an up ,

wh walkg yur y a v hdw y w a Brprag ay ara alway ap wh ha lap hd yur ak Wvr yu t a n a itrg yu arm vr h rhd yu r a h tv rth y upa y n yur g t at halw athg t vaa rlax n t

ad yur d ny a w l m plm

Varaton 4 lo ito t Soulst bg yu lgs ito Lous lowly lowe you esto te foo b you e

SOLERAN CC 1 3

Ea to nIe Ploug l b youlegs lowe you ees to eooby u s. Wp youms ove ou s pssou plms oe u es

Varaton 1 W strg lgswl you t s f pr spossble. tetc you msstigt up betwee you lgswt ou s pyposto I s pose you spe t you soules scyg ll you wgt.

Vaaos ad 2a Itlo ou ges beu b ow wl you f s s pible oe se eep-g u ees stg yules s so l.xle be you s bg tem ow byyou ep bot tese steps o teote s

below) Wl you et s fb fom u s poss-ble El be you ees bg tem ow to t

oo ssg you ms blow Wl you f s b m you e s possble xle be yu ees

· big tem ow o tfoo Pssg you ms



114 ANASAN ARATONS

dge Viosrcsig Bdsd s vrs dvlsrms sg l-r ck d d l-ig h is ig r

rsisig h ll f grvi Vii 1 h s is lilsr m s islg ls k bd c dfccmig dw i h ridgfrm Sdsd w lgs c mv rs dw r shl-drlds sr bws d' bwwrd wh cm i sWvr s vrcms ss l fr

ws f cg i ' bcm clc. N mrw d r sws mr s c I cs f h Brdgfr isc mig rsr cmg f h Shlr-s wih g i HfLs lg sig

Fis VionsYgis s s Fis w fr lg rds cm-iig s wi scl

big cq W rs is ch bc sss vris isdicd wd h chs dd cig or lgs s s vs lss f r gh lwr limbs icrs c i r c cs lgs lv rsf fh b llig fd rig dw wi lbws T g h crw fr d flor s

c fl bd dg r r si

o Come nto he Bdge pse,wakng u et ut unulegsa sght Inhae andaise one eg keeping the kneesght Breathe nomay whleyou hd t up then exhae asyou lowe t down

ro (otus shLe dwn wth you legs n theLotus Leanng n your ebowsachyou bak up unt u astng n the top ou headHld et m beowpms up and tpess yuebows t the

oand u

knees down

Vaato 2In the Bie walk o feetback twad u hps laspyou ankes and push yu hipsght up

Variato 3(gh)Coe in the ltus pose n theShoudestand uppong yubak mly exhale and slowy ur knees Kpyuhead and shoude dwn andu el n ostn

rto 2 (Bod shn the Ltus Fsh nse yught to yu le elbw kee-u back aed as hwnht. Reah unde backwth the ht am Inhae andlasp the ght t Exhae Nowepeat with the the a ·



E SOSTACYCL 1 5



1 6 ASAAS D VARIATOS

The Frward Bend CycleTs cc cmasss t th wadn asanasand aatns, u as h cts - t Icnd

an wa nds sttch and nthn th auac u s catn sac twn h aWh tm and atd actc ths stchn csucats t ac scs t th a ad. t as nas th s nd th ack n ths c- s, as ss wh th asanas nths cc, acwad s w m If suzat u - am am - s cas d s ut t t aa Th wa ndssuz t ana ans shn th wth shd, a thus k th n dst sst hath.h cc as a wh as has a ca ct th mnd.

Frr n VraoThe key t teing hi eee in ernig w t extenad g rm te be fy ie whie eepn hebk yr nee hefr. The riu d dlte te yr ie nhder d e eentmetd eeing yefute nt te pe Vrn 5demn gd ene b

ce a we a te weVaat 6e e apweul eh nd ne themn a. Ty hdl thee acaaaavaatn a lng e eadjuig te by t nree theetch. Y ca elnge tene a gret del I n tmey y ee uhigy feet wt yur e

Varaos 1 a 21 ap your palms around yousoles nge unde you heelsTivaaton nceaes etth on your hamsng2 (below) Wihyur elow one oor, nelock you ngesaound you ache

,

Varao 4

Varaon 3 leEw on he oo tch youle arm bnd you feet andlap he le ws w yourght hand Ae holdng hepoe epea. angng hands

Si up aight w you leg ogee n fn of youJoin you palms ehnd ur bak Now etchfoad fm te bae o e pine. usng hemusles of u abdmen and back hs poseopens up he shouldes and allo u topete pne down gently wih yourjoned hand



on 5S own wh ou ne bn n ou ch o your o n nbk le w blnng on oubuoc low aghn urg brngng ou hgh o ourhe n awng ou h n

n u ow ou To o ou bomn ucl ng ou lg wh our hn own - bou e.

Vrtn In h Fowr Ben w ourbo o h gh bngng ou lelbow own o h oo bee yourgh hn Ue he lbow o l

our oro no h w Now hohe gh oo wh ou le hn nre ou gh hn ovrou heo ho h l oo. Loo uween u lbow o he o·on behng noll; hn re wng o he e

H FORWARD BEND CYC 1



1 8 ASNS AND ARATIONS

Te Head to Kee Ps

In Janu Sirasana te ben leggves spp and leveage whilete staight eg s srethe byte weg f he ts lse·ing the astrins. Y wil id

ta y ca ben er wver e le tan ve w, as tis easie t stret e sde a atie This seesofasanas as apwe effet te abmi·al rgas. Te massage theyeeive a Siasana itself(entre igt) is tensiied byperming the pse in te HalfLts. Te wsing mveensfarains2 ad 3 reah deesde uyg the system andak te whle dy leaSta ea asana y eig

vee ih e t e theascendg cn; the eeat he left t te te esedgcn. I Vaiati 2 ty t pso our hes. nce yu anpe

f

om the pse witut efprogress t Vaiati 3.

Vrio 1Place you eft foot in the Haf

Lotus Reah bhnd you bakwth you le hand and hold thefoot. nhae. Now exhale andbnd owad ove u ght lgIths is too advanced foldfowad wtht holding the ft

1 St up staight with you lgsout n font of ou. bend the ghtleg and bng the heel in to ou

perneum pessng the soleaganst you lef thgh Stchyou ams u above you headpalms togethe. Inhale

2 (aboe) Exhale and fod fo·

wad fom the base of youspne Clasping you foot n bothhands bng u head downu eg as fa as poble.Beathe deeply n the position;then eeas it swy

. -·�.

..

ariatios 2 and 3

above ush you knee bak n line with the leffoot xhale: bend lef olding the foot use the leftelbow to leve the ight am bak.3ght) elease the left hand: moe shoulde out tobrng head to oo ow oll the head bak on to theeg, ace up and sp the foot.



THE FARD BEN YL 119



1 ANA ANARIATIN

Sid Spit TitA d ch l a yawn - yu dn mpl yu iied ee tehigyu l apa ny a inim y will adually pn up

i h d Spi. Sa bh wii aana by pad·i y l a fa apa acmf i, ai mawad fm h pwi y c h hai i wil wi idway. y lnn y pna yu d h id bin

ur had ih dwn yuo

. Oc in piin pll yu bkwad y dhn ph y h u inca ch and py alan

g d StrinIn w aa Paaanaaan, yu a lyad an d by hwih f yu bdy a y bndfwad Gaiy ai y ypullin yu bdy dwn a aid chin yl y ain m f yuwe\gt h y i inc yu wayfwad nl yu ca n ylw dwn By h i ycan e chn n he on , y inn hih wilha d uficily.

Th TooeFrKurmasaa, i wih yulgs apa k up ad fe a h fr. Bed fard ad

brg yur arm ad shuldesudr ur es hads p·g baard pals dw.Slwr lst pllr

Varato 1Reah bhid r ba thur rgh had ad hd rr lef thigh. Exhal ad layur t u e e Cla

th yr l had

raons and 21 hale ad bed fadwag yr hads alg h u bth leg ad preh thr maximum stth. ur egs a cspr Nw bd wardadg wih he t, prad·g ur lsapa.

The Bala Too (rgh)r Uhtha Kurmasaa ihal,h xha, ras ur gh gad brg i behid yr had.Reat brgg th ft e upad bhid the gh lg thal. Beathe al th

ps O a ihalai f urbdad balae r hads



HE RWAR BN CYC 12



2 ASAASA VAANS

The lied Pnei aaa i a cup rard bnd j a hFih cmplmn r aana in h Shldrad cl.ain brh r had a

pi fra r u l, l h b p addp u ad bac. Tirc ir f f b fm p f ad u h ih u ip, m l icra h rc adr

y

ur l hdran a Oc ca brnr p fa r ad bac mc il i upin ur b.Pracn aiain r

al pa b r i u aaf a ibaac bw f a r i Ar ma fin i ucmab l pii ar baac m- p ain m raxi and cur f im l bilup rnh pr cmp c

araon From the Inclned Pane inhaeand ase the ght eg sightup keepng the eft foot at onthe oo Hod the postonbeathng deepy then elease tand repeat aising he le l

arao 2o the nned Pane nhalead 1e our ght am -need

ean sgh to the le.

Aehodg the pston, peat with the e am.

1 St down withgstogether n t o ou and ourpas at on the ehndou, nge pntng awa mthe d Lean b

on

r hands

ressng down on ou plmsse ou hps as high as ouan and bng our eet down aton the or Ku lestght ad dop u hedk. old the nled Plane oa ew deep eaths



.

FORARD BEND L 13

I

i

/

Variatio Fro the nned Pne tnsfror ht to r hnd nthe tsd of r ft ndsth our rht e nd rstht up oo ford nd

sh p whe ou retn theps hen rse t nd rpn th ht r nd

Vaiatio 4

\

}

Coe nto the se poston srn but sp th rhtot n r ht hnd. Thsposes sr to hod thn Rpton the other sde

Variatio 5ro the ncnd n peorrht e n the Hlf LotsSh our ht on th hnd nd ft nd strtch orrht r stht up epet onth othr sd er hdn t

Variatio (rh

-

Fro rtn bend th rhtn nd reh c to csp thefoot n our rht hnd see

p. 1 we ur bo <tr

or tothe e so tht utrso s ost fn the foor V

nd pll th ht ft toorhed. Repet on th othr sd



12 ASAA A VAAOS

The Backward Bend Cycevin chd th in h rd nd Cyl yuw c th inl vrb d trtch th ntir rf y dy ig th d d ndcilitg d bhig ti b rbd by bkwd bd tt thy tr c t t n f th n T y inhlthy yu i bnc tw wrd ndbckwd d. ct fr iculry intn i bkwrd d i dvib d littl ti in fwrd nd t bin h k t nurl. Anthc i nd cvy f thin y lw k Mk h y lwy d t f th n wly nd wih c

t y n f th vnt rdin rigt yr b yur

Cobra VraosOnce yu ck usces eeeped n y spne sbecme scieny ebe yucn cmfy hd gs w le spp ry rms w yu e rey tlf yu rms up se yurs t grp yur knees feetd pl yr bdy een ueck ese rits ge teupper c mst sisygstech nd culig the dyrd, mke cmplete crcif the w f prn

Lou Vraon ese riis y prjectte y frrd legeningspe n egs her hthrstng he egs pwrd s nthe cst u cn ry teseses s sn s y cn hdSlhsn wthut eedig tspp y weg w yrs. ere te rms ps yuregs u rm te hips n ede dy bcwrd frm heuppe spie n eck efrey cme nt these nspu yur rms nd shuderswy frm yur ed d pshyur ci wrd g te; tis wl ncrese esretc n ur spie n eces e presse elese thepses swly trnsferng yurweght fr yur egs bc ty rms

Varaton 1Bng you legs tgther andtnd hm byond you headWhen you et eentuay rahth , tanf om of youwgh to hm

Variatons 1 n 1 From the fu Coba move onehand to th nte in nt oyu Rach bak wth th ohhand and sp u knee. Thussuppd teth the t handbak o clasp h oth kn.Pu on you knes and exhal oncas th u o your piners h p to om ouo the aaons (right) Suppng youslf on

on hand ah bak wth thothe and clasp boh f usngth handhold on pag 1. Nowach bak with the t handand gp each oot n its espect hand u you feet up

Vaiation 2 ghpaat you lgs and tchthem out in n of you pushngyu hl fowad. ing youlgsogth one they ar ho·zontal o balane you mupu you hp back jut a

nough to oset h wgh ofyo legs



THE AKWRD BND E



126 ASAASAN ONS

wd Ben Hndodhs hho s s or slss nn th Bow on. Srth t r hout o s plm own. Trth h o o ht sotht h p s p hhmb pots b o owrn o bo l o thrht b th r b lsp os o o foo n o r hn thbon h so s o opBn or bow t on p pl ooo ow Rpt wt f h nfot) pos s or bo

ow Vos o h ws ool p o bo p othns n sp wlths tos om os ofn ht rm p bpl on o s o h thpowr to h th tr oh bkw b both ps o t bo nor nr m. on 3 fo xmp o rwor t ow o o so

rs whl n 1 o hs oo rs o or or lo o p t sos ofor ft T mn fbw ths rons n bs rs ps n hho n mposton show bo sms o m sorn so s h bo f mopow srh tn stm rp Wth ortlsp srl ohs o st o sowr or pwr wh rontol s throw bl slow oto s o ow morspp mo o hs o ornls or shs o w bowss bor ns otr Ths wl tns h srh.

Vaiations3 an 4

u nd k pm uptum pn end uHd e sd f u fttum undee e t Pu u f t u d

Vaiation 1 Bend u t e Ine d

w u d\

sp t f s v.Kee u e e st \n u ne d e ft w f nd

�

\

;

(

I

Vaiation Un dd em e w tndeep pu u fee e

fue wd n xt In me u w e e texted m d u ed.

3 (f t fte dpn Vt t te u m nd e uwd.4 T mst Pm Dnusn u ud mus e eed Hd n 1 f n nu wm t d u. n u u fee en dw u suds een u d ttd



T BWARD B D L 127



28 ASAASAN VAAONS

WhH o paci hi Aaaill av pc conrol o ioy Sami Sianaa aThe Wheel or Caraana i amo ynamic bacar ben,mulaing all e cara ornrgy cre an laving yooeully ehilara To arih, yo oul raciphing p ino e romh oor ule you ar arayvery uppe. W you r learo arch acar io he poom a a poon youa o mmz h iaceyo av o op o Binyor oy a lo a pol ypeaing yo eg apaa i yor ee. Moioa ce your g yor nee a you arc aci a'you il al o yorne i yo o y ay caclo yo aac. lac yorha a ame anc apa o o e poaly- i o you oy a aale i o lg ll placeWi im you l bri yora a ee ohr o com·pee e circl, a lo rih.

lene e no e Wheel

With et far apatand hands onhi, arh slowy bacwardKepur weight n ur kneesand push our hps wadInhale, raise u ams ovr andhnd u head and dro baonto you hands. Tostand upagan, shf our wigh to urnees then ush yoursef or·wa and bing ou arms uone at a me o boh at one

ton 1Bending bakwad; graduaywak u hands down he baoyou egs Whenu reahyour lmi hrus ou hs o-ward and od he ose. You anaso u this vaaon o omeino the bas1c Whee: gipingone leg m rase the oheram over ur had and brngthe hand down When stearepeat with the other ar

2 nhae up yu hp andessn down onyour handspa he top of u head on theoor Rest bie

1 L1e down on the foor wnees bent ng ou feet n tour butos. Raise ur amsbend hem bakwad and aeu hands down behnd youshoude nge ntng oward u ee. oh et andhands shoud be wde aa.

-

3 Inhale and staighten urams lfng r head as shownbew. Raie ur hs up hghand beathe normay n thepos With cce u anwak our hands and eet csereter Iou are rkng on abanke casp 1 n ur handsand pu uel ba towadu fee Reerse he stps toomedown.

ron (ngh)Fr EPada Chakasana bng o a centl poiton tomae a m td. nhale and the oher lg pushng up thee. et u raied lg eeatehe entie ody. Change legs



ACKWA B CC 129



1 ASANASAN VAIAINS

he Kneelng PoseSpta Varasana prpars thbodyfor th iaod blow) bystting t ks and tigsa noraging a g lowrbak bd h raisig th

ositio mak sur yo souldrs and t bak of your hadst o t r a kp yurkns as los ttr aspssibl to obtain th fulststt Allow your body to ladow towad t foor

he WrrioMay o us a a ot of tsioni or souls and uppbaks s no oly ass baposu ad sifss but aso

rsris t ow o panaVrasana ops up tsaras lai t mss adalowig raa to flow frly Italso strts h lgs amaks t as xb If youar uabl to lasp yo hadsat fst pul m ar byhodi a sa btwn hm

e Kneeing Wheelt Cakrasaa aiation at iamond ps stth tfot of t bdy ad buid pstngt i t abdomial musls To sta wit prats •twih your ns apar an rlas t pos on ad at atm. p you balan by aig slgtly away fo t sd oand you ar naspg As yoaa, brg you s osrogtr a lt o o bo aks a o alow h foarpush of you ps to a you up.

he DionIn ts pos Pooa SuptaVajrasaa ad t varatooppost you mol bodyito a tau slfotaid dia sh

p

. f you annotah your ft t pos pulon yor bakt to as yoa arr your f. If you anasp you ft gntly ul withyor ands ad pus wt youlws to ih yr had a

yourt las ths pssasslowly as pssib, gg thbdy tim to radust

The Kneeg oKneel down and ease uselfack using one elw at a tmeuntil u a lying on the oorFoldour arms and plae themaove u head

rrrneel down wth your gh lerosse o�er u le heels n tohe body, toes pontng ouwa.eepng u ack stghreach up your ba wh yourght arm and down over youshoulde wth your le and lasphe hands together Reman nhe pose, pullng up wh urle hand o ncease the shoul·de strtch epea reesngams and leg

he Knee WheeKnl dow wth u legs l

ehe Pushing o withu hip, arh ak and slhtlyo the rh and lasp you ghtankle Now ah ak o lasphe leanke Bendour hadak n he poition and breathenormay Come ou of the peby pushng ur weght oardhen inhalng and releasng urhands- ethe one a a tme orboh a once

The iao a VaratioFom the Kneelng Wheel slowlarch ba untl ur head restson the oo I you ah s hghenough clasp your ee or uranles, usng the handholdshown on page . Hold hepose beathng dply

V (gh m he aopose stth u hands rwa o hodur ns Tyoineas he sth wth eahxalaonbypuing the knees



BACWA BN CC 131



132 ASAAS AD VARAIO

rn Moo Ansn ou u tho io s of s moo -otn l thsol of og You xiit d ir good ss ofln o hi t oston ui Pigo (owo som xinof ow h s fs right fo �ou s o ri o ,wight s ln o th "' �oisth k n d tos

The Cescn Mon aov)Bnd your le n and sttcyou gt lg bac, pung ththg down alm togethe n-hal and ach bac, ttcng

Viion 1 (rght)Bng ur lgs into the CscentMoon p top l Tn claspu back foot, pocdng a th Pon pos (bottom)

th front foo h gs th od's mjo suo ndgs ou ond to dwr o irs stt o or lgs h ·font oot t wth h ktnd ond t nd l

e our

s sn down towrd t f

oor.

his s ou for h s(.140) oth t Cst oonn ts io n h

"-

,

J

you am and had bac

J

.

Q�

hst so rt l wihong th oss Pl ourslk fuhr o xlion. s to orm ths osus on oh sis rsig tg osios

Pigon

o hrst o hst rght rowr or goufg ot s rst As o o t os o wl dit sr o om ino KoAs o o od t to h s o risd g th stightn u t o wh ou n O o r os ou soul disswith hs id n rh ohod o ft wt ot ds to g oson showng ros ou w th mosst s o soom h os with our o

2 Ung yu l hand to balancu, pu the t up wt ugt and and ac ackwad

bngng you ead back towardthe sol of you foot

g n ti oston - n lits . 40) wih t lowr g t o t osisd o is our hg o n Crsn Moon, s furdon t oost g. logro rtis sns h oth s o or. ih sosd ordmid ou los wss of sttons twn oss Ath o onsos o is fig o ghtss g

Viion 2 (aboBrng you lgs nto th pssown aboe l Inhal claspyu hands ind you andstch thm back o yur legunt you rac ur maximumbnd Now hold t lg and puyulf bac fuhe

St down wth yu le foot in

to ur pinum and u gtlgttcd taght out behndyu nd your ght lg andcatc hold of t foot a dscrbd on pag 16

3 Once yu ar alancd lan attl to t ght and ach bacwth th l hand alo to spth t Now swel you chst

bact t nt agan. Rpatrersng th lg



T CKW EN CYCLE 133



1 ASANASAD VARIATO

The Sitting CycleT cl ncmp wi vri f n -frmSil wi n Ltu vri Sng Bw n

plt ll f cu icul tni n lg, tnd n rgin rm b pitin. Titbl b fr u frm t ncrn f blncing ruppig t bd ving u r nrg t dvt tg bndig r wg vt ptuHwvr uc b iting f ng pi icir, nd wring wi i r i fn bic wk b b c full nj . vn n vncd tudt u will v pcdgrdull t v if cud b r unwiing nd mprp xc Bu i u rti pritnln r wi ur (p. 7885) u w ucd in

g gtn d t f bn f i cc

Varato 1 w n g

e Sp Prsn Msensn nds s s e fshnfter fwr nd bwrbnds d us fllt sp. As m h sn ss

s b he fl nd ps r bd s leers pul n r ls push he bks u ms s r kes nrese he sr uws r s n mne wrn we hhs sqeez memensues l hsp pens s ne el rns rdd hbd f ns n knw ssu r su-fuss h enre sp re

dd srn ndenn In Hf Spws {p56) n e ptef eep speere. s bems n messel n hs dss s ws s me eree. T reh up wr sp whl n hd h nrl s ld s pses ws uh psn n r su r s n e ppse

de, euws hr sd

�t

Sit tte rgt r eet Lit te le leg v tgt ft b r ps Nw ln wr n rebe t gs r let nke wt r lef g r gt r w n te tsi t le kee r rgt n

he Spa T (l n rgt)Wt r eft eg n te f

ts s r n t een te rgt eg v teft ling te t r lek Bg t l r er tergt k n t t twstg t te gt

Von rgtCe t te S wiste, s in Vt bkwt te gt nsp te gt A le

bt r t bk f teise leg els ti



THEIG Y



ASANASAN ARAINS

Los Voshe Lous ds s elously vesle ose hc be combed h evey fss I eleves ys o hch s psl e md d us ces yo poe o coolyou body. e Lous you lese ole o sl eslymee v yo sol oo o s o d m

c mss o lt p o he Oc you e usbo he oo d you obs s eves hese v-os o cox he oy oposos o e complexysuc s e oes oous. Te o oeshe spl eves s o e

eef o e pope coo e desve sysem os ose d e oud osel o ke e doKul Ahoh o 1s o scy st pose, ehve ce hee odssove he boes hy exs yo md beeess f dfee cyclesAy s o vo cudeseemes fom oe oecyclehe "ous Scoo" cbe see s es v

o blc ose d s ose. The cssc ous speomed h e let e oop u fo he ske of blceyo shoul epe ech o hesevos h e h le oo oo You l eel e dfeece e bse o you spehe you ehe e poso

otus Variaton Wth your legs n he Lotus use

ur hands to rase urself onoyur knees hen tle down onyour ont. Pau at hs ont fnecessa wth your head sng on ur folded arms (p. 0)Then place your hands palms under ur shoulders andp as or the Cobra (p 5ep your hps on the r

2

Th oud oshalng, ws slghly o thegh and ch ba wth heigh hand to grasp your ght bgoe Inhale halng twstslhly o he le and reah bawh ur le hand o grasp your bg oe Straghten he bodyand breathe deeply Ths s Bandha admasana.

otus Vaao ghCome up no the Lotus Headstnd. Now pceed as for hecoon. Dn't r about ang-ur reexes w automat·

cay he oplg frs

h Yoa Mda le1 Keepng the spne er mae sts and place them behndyour hels, humbs out hem gently bu fly nto helower abdomen Inhale.2 Ehalng bend oward andbng your hd down o heor Hold he pse. Wh deepabdomnal bahng your fsspressed byyour heels maagehe neal organs

Th CockForKuuas s n he ous

Now nset ur hands bewenyour calves and your hghs.Breahe n and pss your palmsdown pullng ur legs up yourarms Keep yur orso assght as you an.

h osor Garbhasana nse urhands bewn ur legs asabov bngng the elbohrough o the oher sde andsng the legs. nd yourelbows, pung your legs upoward yur ches and spourears as shown far rgh



E SITG E 137



1 SSVRITONS

e g BowI aa Danasana ydaw n lg ight ac li aa dwing a w In facf t casic psitin (tp)y can xhal and as t

g li an aw sting itfwad, h t al thsasanas sid f t dyainins a fwad d wiy p p h p ad shld its t h sid Tg scs a sttcd adt as and lgs stgthn aing t Sting Bw afl iina t t Lghd Had Ps (lw. Tyt tgtn th dy andl t t fnt whil y hldts pss and at slwy

ad dply ts nt y hlsy t pll y lg ft ackt als als y t alancch asly

Vaaon Cme int the p, but pull thergh t up ab yu headand stighn the leg

g d d oTppa y dy f tsasanas ty hs wap Bnd th igt lg ad ig it ppaalll t y hst Cadl tlw lg in y as ad kit f sid t sid Nw, claspig t an, ng th sl ftht y ht thn aist ft ad tc t ts ty

fhad t t y aepe wih t f lg Wt

pac, y will g th gid y had and can wtwad bingin

f ydy in fntf

lg. ntaly t lg

wil

c igt achind y sld n ywill n lg d t ld ylg i plac wit y ads ca als appac t psf a yig dw psiti,whc as it asi. Tis asaa s gat p tainal gans it t gtlg f t asag th asnding ln, t t l g tassag t dcnding clnT d is ipat.

T Shog with bth legs utntReah fa wth th handsan ap u bgts Kpingthe elg ght pull the ht

ot upan bak w hand

Lg bhnd Had (rght)St wn with u eheel n t theperneu. Gentyli u rght g up sing yrghtar and shule unde itwhle pulng the ftupanbackw le hand asshw ghtlw Nw benu hedd and pl the t babehnd hea and shule.Bng yu pals gethe n thep pse Ths sE PdaSsana

Vaaon ghClasp the e bgt ny rghthanand v sing le a or ghtw n the le knee an pulth tctyu hestpnting u htebw up

Vaaon rghtFOkaasana pa the le n Hal Ltus. Lean waand the rghteg behin uhea. Supp yuef n yuhans and t tsign up.

Variaon 2 ( ghFDipadaSna e nyu bc an bing fst ne lethen the behind yu heacssing u anles.



IG CYLE 139



14 AAASA AIATIS

e ptsh o w o mr Ans Slis is b onsrio If ou o u will v s f ou oo i i our i

sof ss or lgs wilgrdul s i smsnxm os srou o kow lgs bl of vn grrsrh-wi bo bk dfron lgs ifd m w of lr, kns srig. o omfobl n Sls os brings o wodufling of bl s I is v stbl snroviig logst bs or od rs o T Sls

os doo o ooss- so of dvdivt o blnig oss bom mo ssil w on rh our g dow or rsi u o h. Ad busrisig Slis mrovs rlion i our lgs i isof gr bnf o ll sdigoss. n s ou vmsd o Pigo d Sis o n omi wo s io Tis s w sw

s t or wosds

vou n of iorml orrigh si is mor flxib, ull litl bi mor w holdig lf foo ou do isvriio, ou nd no ogrris Pigon wi or

l

osiion sin rssing r lg strig dow Slis gvs ou mostol wd

1 ng ur weiht onyour hand tetch one l for-ward to rest on the hee and theothe back. keepn the kn u

Graduay take ess o yourweght on ou hands bounin

enty up and down to treththe l uhe apa One yuan est oth le at on thefoor bng yur am togetherin the pa ose

aaon (beow)In the Slits. wth our hand the pyerp nhae Nowexhae and leadn wh thehands nd oard om thewait and come down overthe ont eg

aiation htWth ur ls the Slit andur hands the prayerinhale Now ehae and archback rning you a ovryour had Ue your breathng keyour aance n the otionand to ous our nd

aiation

Cap the toes o your e ootwithyour le hand Now bendthe ght knee and each back top the t n ur riht hand

aiationBend our ght kne: achback and cap the t wth theght handaonp 12 owpu the ot to your head andhold t wth your e hand too



TH SING L 14



12 N N VTN

The Balancing CycleIt eiet t ble if u ibue ur eih ver ie re r umbe f p, i the Het "trp"

Whe u ee t ble e le r ur h theeet e i ultipi pit f uppr I he Tee, fremple, hik ef h t pt f blerther th e - let ur eht lterte betee u hee e iiti , f ur equilibi f , be feet re eetil ie u ee t be be pe ur e u rp the lr i rer hl eWhile prtii he bi pe r e ep- r the ll, erhp r pek the. ike il h ine t hre etl t he t tht pt tht u hl t t ith mi.

e PeBaac Mayoorasaa thePeacock demads seth adota cocetrao. Whe theasaa s peored oetyhead, body ad legs ae astaght e arale wt heoo Te pose s hy beea o the deso -eebefore you ca aace o yoadsas the weh of thebdy presses the ebows to tepe adoe assag the

aeas ad spee e yoare proce at ths asaa youca ty pactsg t wth a moeadvaed ad psto Eerse two fsts or pace youhads dow wt yor epspotg owad yo head sead akward

h Srtch your legs backone a a ime keepng the knso the oor and he et

ogeher. Your weigh shoud beon yr es hands and head.Now your head.

1 St back on ur heels wthknees apa Pa pamson the , ngers poningbackoward ur et Pssebows and foarms ogeher.

Usng ur ams as bakesbndoard and place he opofyour head on the foor. Kepyor lbows gth pssngno the upper abdomen.

-

4 (e) Inha and gentde orward on your amslng yo oes up and balancng on your handsKeepyou egs saght Hod he pos as long aspossb beathng nomally; thn xhae andreleas i, coming down on your oes.

Variation 1 rghCm into thePea pse as descbed above.Bu n stp nstead o ling your had est yourchn on the or hen ise boh egs up icay asin Locu t is n this posiion hat the posresembles a paock displaying his al feahers



THE BAANN YLE



1 ASANASAND VARIATION



The dtndk t Scrpin tming tHdstndrkshs is smu mtr f psiiv tink·ig s f lc Tink f yurrs s lgs nd spr

or

grs t t givyours

l

rdr fndti grpthfr Ty prtisg th sgst wll initily f yu rrd flng Cm p inh ps wit yr lwsstrigt nd yur hs lsw ft rm t wll lttigyr ft drp r t . Tnit yr ft f d blnc fr w ms s tt yu grc w t fls t brtnd As sn s yu g cic ds

ps wt w n im yuwil bl t wl fwstps yur ds

w VaritinTs psitis r fr smpr pfrm h ty lk Tscrt is t mk stdy slwit yr rms t supp twigt f yor lgs Oc yu mstrd t si Kksn (p.y c dlp thtrngth f ur trs y wring

n n sid f t dy t timnd trying t stright yrlgs. will id it si tlnc i ritis nd fyu rmmr ln itlwy t t ppsit si frmt n yr lgs r Alwysrt ts rts t tt f d i yr dsrmg ts pss ps tul up t strt yrrms d wrsts css frt ds s wl s s y cdc in yur b

t lc Wit prctic yc n ufd yur gs frt bsic Crw d ri tp int t Hdstnd

aiation l)Cme p Hadsad:he bed u kees gadaybgg he e dw t

ead Keep balae e·he hees ad ges hads

iio 3(gh)h h ls v he eg le had dw beehem u alesshe ae ease a he

lea wad ad slgh hegh ad s as swgh Ths s Vaka

TH BAANCNG CCE 14

adsad

ed dw m sadg aplae palms a her solde-wdh apaeepg u ews sgh fads ha sl

des ae ove hads O ahala, e leg p er head he mmem wlcay he he eg p ae Beead cach legs a hep alae. as he secdleg cmes p Oce haefd balace w eale me ls heps wh pplg ve

r Vrition Wh y hads he as

w ps wal bh legse he gh bed ees ad es hem he shelpvded y gh am Leaad ad slgh he le as l legs

Vrition 2Seh legs wde apa adlace hads wee hemace he sde legsagas ams lea fadad l legs sgheg ees



1 NN RITION

The Ts pse s named afe Gaudate yca eage (s np. 11 ad te beak andgs f a bd bt te dy f aman Gauda Asana des f te

ams ad legs at te pnalTt des f te spe tstngand seeg st e sde andte te te t ncease ccatn t the mbs t s aecelet eedy f vacseves. ecause te leg hat spts yu egt s e tsstengtes y leg mscles.eeng y ams ad legstgete e mantanng tepst pves cclatnand deveps an aaeness yu extetes gt u yu

fnges and es. ld he sebeathng deepy ten epeatcagng ams ad legs

e TreePacsg ts asana gs ade feelng f neace sed n ne eg tte te leg tucked secuey nte Half tus and ads ess·ed gete te paye pse,yu ca balance dsued bythe bdy. n ace tmes ygsd ema n he Tee fdays at a tme as a fm ftapas astety. ve tdaymay ae t be d medtatgn ts pse te banks f teGanges ad te ly pacesactse te Tee stages. e-fe pacng y leg te afLtus, s get y aance the leg us ased ten teft pessed aganst te netg f te ppste leg ullng ack t te stadg legl als elp y to alace)eate deepy le y ldte pses and epeat te bt sdes. Standg up aneelg a satg eedemads geat cncetatnand cnt elease te asaasvey sly usng yu beah tcay y p As all teaancg pses fx y gazen a nt n fnt f y tfcs yu cncetatn. Oncey can ld the pses efft-lessy pactse eyes clsed

e EageStad on ght leg, kneehly bent. Wrap he e legarud it so hat he es f hele o are o he de theght ale Bng he rgh ore-am o o our ace adwap the le am arnd t ride clag he hada as ca and holdhe pt squeezng amand lgs togehe

he Tree a VaraoFor the cas pe le paceoe leg n he Ha Lu. Joinams n hepose theise he abve r head e ee ad F oe{belo) In Vaaana bndhe tandng lea slghoward; come d nthe oher eeThe Ttoe oe Padandgshtasaa ppoteBed the stadg leg ad gentt don o ur heel



T BALNING LE 4



8 D VRTN

e ni ishese jaeyasaa variatosae by aure both balacgposes ad foward es. saig the beets o boh ylesUke e stg pits weegaviy heps to icrease testeh ee you ae wokigagais gavity sig yo armso pul e rase eg up adcay its weigh Pracsg heseasaas eases yo seghsppeess a sese o baace ech he toes of youspporg foo out o gp theooa gve you a wder based we omig to theposes pu yo egs p sowlyad keep you i oetated us up wih te sadigeg ad try o keep yo egs ad

toso staight egeig yoody up owa e eig

tanin plit Vaato1 Hld e lef f up w ds k . Now stte kee d pul te .2 l d t l u t side St u l dl te ide le d ld el St t l d pull up Re vr u d wie t d d pu e fcls i t u d



Ld Nj PeNta i e he negiven Sv te i De h ten depe thipiti I i hat e Sivaing he un i-vee il e dee nd ane d ete We ume t tajaaa thevaiain en elpu pl te leg p hen tigten the agi eee taing eg i and agttae We uhea veticl the epha n n u mvee hedping te ea ak te pe t e bk- e and euie getele a n I te i e ne ha d theied ft bt eve le tet.

tj n VionBn th l l up bhn h n th h t han(a n p an pul p hh.ha hanhl p 16 anah bc h h ght hanal t clap th urha ack n t h ootVition (ght) c a

b u ath hn rngngha t pu th ft ath h Kp ct

BAANG L 4



1 ASANAS AN ARIAINS

The g oseT aaa man - anvplxibly a wl ag t a ywill in t ai l if a ala t Spit

Staig P tp ul ty t at a taiglinfm u fngip t ubak ft fing t b ina ' ap In aiati 2tt an t awayfm a t a b u tkp u ak t lat n tl u an u ti p tgt int aiat Lan vbinging u tig Stt bt am fwa tn taigt t ntlg a ai a g.

Hlg p will my lg a an p wpati glay Dnt fgt pm tm t i.

H to Fee oseA u vl yu n fbaa yu wl bm man iiv t viall pla t ft. If uf a if a imm, ywll t b abl t gip t lwll wit y t n tanly igin

y a tt y ft P

da ataaa na y awa

n t uvalparts. Stretchig your arms ak lp y t balan aenables you o bend foardwit yu ak taigt

aao Wh e wde a phe e he e he ghgh he e T he e r a aberhead a rgh egNw ea ward gheghe aed g

He o t PosLeg apa ad had capedbehd e Nw bedw brgg h dw eg

aiaionead e a le heap he a abBa bed d ·wa bed he kee ad brg r e dw ch e ghe ar

aiao d a abe b bed e eg ha he hgh pae he r pg rrh g agh ad bdere ch e am wad ad rgh a bacad k e he e ar



e VonsI t acv t fmf mvmnt f t ava aana, t imtat ke t ft

bod

ttc a T ikaaa vaatinlg a tit t an gv a llaal tt Ea f t i a u f t xtn aajact a an ft an ackf. If yu a a taetn t nt yu at a tanl tnamH nc agan, y

a ang yu

aacaly n Vaatin 1a wn yu lg fa in t tn t yu ak u ta yu fntg aalll f any a g aigh i Vaiatn 2 a Rat al tvaiai iving a im t f t y

Varaton 3

THE NCN CCE 51

Variai ad ur ls abut ftapa, le t nting to thele. rht ft ntn ht to

le Inhale Ehaing twst to anddown brinngurght lm down on theou o the le t Sttchthe le am u and lk at thenges of the le hand

Vaiai 2Bn ou s nto ton aabov but a tuhe aaNow bend ur le n brng·

in th le ampt down or andlac lepalm on ther on the nside o ur left ttch ur rght arm outangsde yur ght ear mainga straght lne m the rhthand to the rght ft Lk uwhle holdng the se

From Vaaton2 swl yourbodyaund to ae the oostedcton brngng the ghtampt ovr the le knee and therght alm the fr on theoutside o ur le ft Sthur le am out b yr le earand l u



52 AANAA ARIATON

The Cycles of Asanas

T t pre ee f te te bk refer t en g tt prte n r et n jt k t en eg n rte tg nt. e fm te Se re tte ibk, t tnrpe te e pent te b ptte. e

fgre n pk ereet teete e tgt nt Vrtetn ll te t ft b e ne ere rtfn, e t tppte e N t en te e t mte trt ge tereet pge befre ne te eere-tee e teepe ene f tepe, t retn N be re te e- tt e fr etet m em rek ter Fr tre t t be tge nterete e eqene Y

t pree t pe tkng re t bne te n e t prtie.

'he Hedad yle

102103eg Raising Vars:1 Double L Raising2Ftto alm swngeastan Leg Vars1 egs to sides (Side Spts)2 eg loed to ntAs , g loweed tosid egs nt and back

01Te opoScin Vars1 egs saight up2egs horzontal16·10es A Vars: Elbows up pams downrm(s) outstchedrms folded to had810ts Heasta:otus in the HeadstandVar: egs in otus wstSinge eg ee e Headstand Wheel withraised lg

e houdea ye

111Soldesa Leg anrVar:1 eg t fr g bent arm out3ms up by hipsf Shoulderstand)4 age Shouldertand:gs istd5eg down leg in Half�otus (Half otus Plough)

12113lgh Var:1 Kns to the side2Knees behnd had otus Ploughar to Knee Pose

1-11rie Vars Bridge with leg raised2 Bdge wth hs up,ankls heldBdge in otus

is Vas:

� 1 otus ish2 Bound otus sh

�he o ed Cyle

16-1Te war Ben Vs:1 ams aund solesnge undr hs2bows on r. ngersaround archesrm claspng wstbond ft Hands in pr psebehind back ancng on buocks6Foard nd twst

18- 1Hed o ee oeea nee Vars:1 Hand behind backholdng foot Bendng to the sidetop a back Bendng to th sdehead on th r2-2e Sie Sls wst Vars: Hand bhind backhoding thigh; torsoalong eg Both hands to ft back

along lge an SecingVars:1 gs out body rward(owad Bend n SdSpts2 egs ou body foard,hands to f

The ooisee gienkles bhind head,

baancng on hands

2212Te Ile laeInlie ane Vs: g rasng2rm raisng eg and arm raising eg and arm raisinghand holdng fteg and arm raising inHalf otus6Hand holdng rasedleg over head (Inclindan wth Natarajasana)



h Backwar Bn

Cycl(1)CobaVas:1 Hands to knees2ands hlding f

o Vars:.

Fee to r.2 Legs hrizontal

-7Bas:1 One leg held, nesaght ut (Half Bw)2 et beyond headt bhnd head armsand legs upward eet shoulders

(1819)h WlWiVars: ands n back legs2 One lg rasd EkaPada Chakasana

(10-1)Th Kning Pos

h WarrioTh Kneeling Whee:On knes. claspngankles

h DiamoDnd Vaands hldng knees

)Cscnt oon

Crescent Moo Vas1 lasping back eas n Pgeon)2Arms stchdback vr lg

h Pigon

A

Sitg Cyl

(11)h Sal TwistSl Twt Vs:1 ldng ankle2 ldng ankle behindback in al us

61ar1 Lotus wh crpin2 Ltus n ra postnThe Yoga udrass nto abdomenbendng foard

he Bnd :-nds hldng toesbehnd back

T Cock

h Fotus

(181)h Shootig Bow

oot stght aboehead2 Hands hldingopposte e

T Lg Bi HaosLe d Head Vs1 Lwer leg in Hal Ltus2 Lng on back bhlgs bhnd had

rward bndng2 ands in praer ps

backward bendng3 Bck oo head armt nt As 3 hldng bentback leg geon Splts)

H CCS O AANA 1

t1

l

T Balancing Cycl

(141h PacockPack VaLgs rased in cuschin n fr444

h astadd Vaet to hadandsand cpin)CwVas1 Sde row lgs to sde2 egs wde apaSde Cw arm beween lgs

4617 Eag

h On Kn and Foot PoeKnee t r n al ush p Poeal Ltus resng onhel(491)Sand Spis Vars:

Leg up in rn handhlding 2 Leg up at sde armver head hldng t

Lo ataaaNataajasaa Vaead nck and spinesaght

-Saning os

Sanding Pos Vas1 Setch balanng none leg2Arm and leg strechng

Th a to Posead F VarLgs apa, knee benhead t

Trange Vas1 Tng backward2 gs uher apart

kne under arm3As2, twising backward



154 ASANAS AND VARAION

Kyas

The Yogi regards his body as a vehicle in wch he !s evo!vgtowad highe conscousness. To u smoothy, ths vehces be ceased bo itenay and extenay-jst as wewash or hands we shod ·aso keep the intena passageways ean afe a they ae con

_ation

s of the �te

covering o skin he si kiyas ae picato practces wchceanse o toe the pats of te body we ofen egect Teycosis o: Kapaabhati (p 72); ata (pp9597 Neti, whichceas the asa passages Ohati which is ainy fo tedigesve ract ad incdes Knja Kya (P-86 ad Agni

_

Saa p. 182, and Vasta Dha show beow; Nai which /

�

ones the adomina vscea and Bast, whic wases ot the�

'/

coon y eoving oxins fo te system, the yas when/

.

1

l

pracsed egay ake the d shap and te seses/

\

d:: ad incease he body's esstance to disease

{

A

·

�

r-

,

et d be permed y -, 4g in rt irr

r.:

wt he ed te ck t

_ [

·�

a tiy cn ee te peng

_;�

:· , ): Di e i ukwam ade he r. Tee re twt

iJIi e Ise i e e JUmeth ut Net y p

J

r:

•

1

se yu Wu cteter r 12ch pece f

,

I

]

k

se p emegig a akwed cr ne t dyur mu a aut ugh te muth then swy u u

repe n the te e. t yte tte rcce t ke ethe ce ut f ymut he h gg upyu r w yr thrt.I Ne yu ue pwth put t pur gty ted wter e n t f te ther. If he te ced te wte ww dw nt yur uth y

cn pt ut. Ater p

rig n t e wy ece wte ut ne de

me

\

Jala tWuea ed letu wae ug sla u ( u f yumu

t

Vasa DhauiDi gaue i ukewam sawaer Wie sig waeslwy swaw e gauze G asa as yu a e gy ease bak u ad u u mu

)

Vs Dug pcte th n<e weekf tng n the mg n empty tc t vve wwng 15ft tp f hemedgze te gety pung t tt reve cce cud wte fm te tmcd epg At fit y

y fee neu d nycceed wwng ncrw Bt f yu prce tkg ew re ce ec dy tme y w e e t ww the ength Ater pctg t yu d rk g fmk Vt Dt rere tepe f e ygtecer



N y otat th ca

admal ucl a cunmti Ti tak cctatia wl a cntol yu aai t manipat a luntay mucl It p tf if yu fcu y adm wil din Naui. Pactin ni aa . 1 will p-pa y f t ci tatbyi t lat t ucl tat t fm a ical iddwn t cnt f yu ad. T pacti phinw wth yu f ad ad

i t muc t t itad ic a Etually yuwill aci a mt, waiktin m iai f tntal a. Ti tn tmac itti ad lii mta

p

blm,

ad ica t f

w f pana

Nauli (right)Sand wh you legsapat,knees lh bnt hands on

hhs. Exhale and pUddyana Banha Contac hesdes of the abdomen soanthe ntl mce ab Nps n aeate hans tmv the m m se the othe w

BTi i a natua mtd fclani t lw itiLik an ma i inl taiwat nt t bwl iti na t f wat you it anddd ic t intt ctum t daw t watup y pfmn ddiyana Bada ad Naul Aft mit t yu u Nali t cunt wat ad th pl iWa nma fc wait t y Bati y cat

a acum at t wat inatualy dawup

THE RI 5





Te Cyce of Lfeh is Spirit whic is pu

which is o od dth . his s Atm t

Spirit n m Chadoga Upahad

T dsii o yog roids gid or litim It is s d llmingsin, o t n modid o sit stgs d onditions o li. Yo my drwn itilly o ss s mns o

stying or sm th disor. l oth rg ss or mdition wnyo t m o ng. In ths son wlook t wys dpting sns to sit y o nds W h sgld o thrpriods o li o spi no - Mtrty hildood nd Ltr rs t io o s gos rlts to yorrst sttion yo n sil g idsrom th mtril h o ow o prod romyor own sing oit wys ring to si Sssion s yo ondtion o is

sn o snsTh srnity o mind tht yog ngnds

nd ysil ity d splss trs r ndmtl o yong d oldlik For ildrn ors wy o minig good hlth throghot li Wih thirtl sn d sns o ln ss om sily to tm ming sssions o rwrdig d oyl.Tgrs oo wil nd nomos t ill spts o prti ny lings o sl

onsosss or gwinss will soo rpld y nw ss o onidn dpois Th thniqs o rnym drltion r sily ti i lping tohnd th motionl oms tt r pnd pr o gowg

Mny wom om o yog wn ryingthi rst hild looing o wy o k sstrong nd hlty s ossl in prgny rtion o w li is on o thgrtst mirls r , stting n motio tin o ts t w o or t n

snty o igy yrs nd Th no mor impot tim to r oyors hysilly mntly nd spiriy Iyo nd yor pt n sts goodroti o sns rym nd mdi

o t w y yo mo smootly ogh olowingIiod sy ly motso ring or nw y

h slow gn momts o snsr id or lr ys o li hpigoth mind d ody to sty yong nd wil th rtg iss rs sply o oygn o th in My sns ptisd stting o nd somdon in th d En o som so yor no to porm t ss yslyyo n ty islig yos prtsg

thm s s trmndos rs nonnttion - t it igs w it my oth nits th ysl ti imtsTh most mint momn n om nsn wn don wi wrnss nd tntion to rng On yog stdt wmltpl slosis sn sl sssosworkg on ingng· h hnds ogth i tpryr os - o r this ws ry nsn d on sh too gt dght inisg d rtig

ll o s go throg tims o stss in os - wr s s hng o jot rk o rlonsp, or ging smoking ths tms th rgl tio yog roid o in sorm ggyo th srity nd sns o otity yod Mny o or nsos d s springrom si misonption o wo w rlly · y wn yo n o dty w Sl whi is nglss d mmol wyo to t iissids o li wsn nd miy



58 H CYC OF

MatetyT mnts an a ld a prs and sn past fst pran palar s a va f dsv, a tm

ra ans a nad n t ratn f a nw lf,nt mrl wt bd bt wt r mtns mn anspt t Ya wll t av t bst pssblpnan a v watvr at r rmsans an prv a stv nvnmnt fr t wnld, r frm t sa wll b bttr abl t avblms s as vwt strt maks an baka. Ints st w sw w t amnd r asanas as adw nssa an n spal ss fr rnaad xss t a an as dv. (ad t ntst n atr Yas as ma n sm sfl

tps t t. vn f av nvr n an a bf, w n tat ratsn t smpst pss mpvs tnss ad wllb wl t rlaxatn bratn anmdtatn t andl wl prss frmpt b and afrwad wt at assan andam ll wmn x sm far lab bt tat sjst wat t s ab a wk Ya tas t fa tsa, t v n t prsnt takn a vnt as t sr at w nt n ntrbt t an asr labr btas lp t andl an vntalt alml frm dpss strnt an n. Mdtat a b vrmtant dr rnan- std t mvmnt tmd, tn t mnd wtn an l b fr f all fars dsmfs sa wt a st ld, t s v mpat tstabs a rtn wt r asana pat panaama anmtatn at t bab avs t abt w stand n stad, arn t tms f stss and at.Ya wll b a s stt pn t b a mrlvn, vn mt

Early PrgnancyIman he baby mn wh

y whe pacs asanas./

)

�/

T atr os

Mitaionan an ecellent tme mtatn-th way an and thnn w acthe baby t A pa ymtan, cncsly endpana t he baby n th wmb

�

L

I

'

I

Mde asana ae hep a I

th baby ws ela pate eeps y n tch wh hehans n y by.



MTENI 15



6 T YL OF I

Practice ScheduleTh dl o r qn

So ( 01 wh ggon for odfd d nw olly l drngrgnny. n ono w h ng h on nd f oh n g4 yo w o horo o n gr'rogr yo

dy n d yogd yo od k gn "nn" r g yo rgnny.o ody r omon lld "rx hm o yo my non oll momn nyo . No mt owg yo g yo n oo wor on yor g olrly o. h

g o y on n for yo, hyl o o h forh h So r ndngoo hy rnghnh lg, hlng o ry h h h kwd nd o or nd ow- rormd o domnw h ggd lrn Ln o yor odyyo r h t jdg ofw yo d t dowh yo r rgn do ow o d yo o yo own rd Alwy o o o f yo f ny o domo do oo y on yor y wl rod, ohy yo dol

d y of old h wom

Be he Seo ta assa wth a few mntes reaa

ti f u begn t id theCrse Pse nmfabe the mdifed pses n page 16.As the bab grws me ut fan ig dwn psiti b rig t e side and sig rhads t push ursef ym s impantirngs praa and hebab ieases r iake fgen, ad steades he mndIn ab f u fus n hebeath t w hep saam eaed ad i ntr

Whe dig the Su Suin,u ma have t mdf sme fthe psitins sight arar n ater mths as r abde enages. k bak tpages 3435t refesh rmem f the tweve stnsn the seee.

I pstis 2 and 1 bawardbenig) an pae hads u his nstead aisng them, ad spread rfee apa a bt t big thesreth wer dwn the bak.Beween sitins 6 ad 7where ur abdme rmabrshes aganst the fr useur hads t ake mre f weight ad ide fm e pse

the et Fee the bab igaded withi u

I psis 3 and 10 fwardbendig), shwn abve there isite rbe pvded tha spread ur egs apa ammdae the bab.

Y shd n d Snge Legasig f hese ew mnthsateraig the egs (p3). Ya as r the adapted versni Later ears ( 74) AvdDbe Leg Raisng as it pssa he abdmen.

Isead pactse the ecyitu whih wi kee he abdmina mses srg whtsai hese mses whenhe are rrect eerised,he hd the bab re isitin s hat are bthmabe. ie n bak,feet a n the se t rbtks ad as hadsbehnd nek. hae, t pthe head ad shders adtwist t the et hae as gdw Reea wstng t theight sde. Y shd d thseeise abt ve times neah side eeig hw the mses m p and hd as ge aise r head andshudes hen ea gadadwward



e Headta ad Soderstad a valable drigpregacy as tey rest te ower

back, te veis ad muscles ofte legs ad te muscles ofelowe abdoe ey aso epto ensue tat te womb revetsto its pope poston ater tebi. However, ater te earywee eting to ad oditese poses may be a itte awkward, ad you sese of balacemay aso cage. Ev i yo arepofciet at tese asaas yosoud pactse tem oe sep ata ime a sop a once if yofeel at all ncea abot goi

fe f you ae a begestudy te Headsa p. 38 ofamiliarie yosel wit its egsteps, ad practs steps 1 , 2a 3 (te "tripod to gai smeof te beeits ce positio 3s comfoabe, you ca ty liftngp nto 4, ad waking to 5.You can en moiy sp 6 bybeig an lit one kee at atme a ol ts pose kpiyou spine as staigt as poible ad beatig dply

is al eas abovegves most o te beeits of teHeadsta o't atemptto go

fe less you areveprocent However, if yofeel reay you ca te fllpose pracis aganst a walor sppo bt ny n eanny eeng ow wtyour buttocks close to te walmake you tripod ebowstoucg kes ad walk i(psitos 4 ad e at 6wak yo feet up te wal slowlya surely, stoppg weeve

yo fl te eed, ti l te le

s

aestaigt Yo ca te ty

lig

rst oe lg te te oter,

away fm te wal util yo areable to balace stadig freeKeep cose to te wal gvesyo oe codence reievgay feas o toppi ove Walyor fee back down te wall tocome out of e postio

fte a l o modifed eadsta rest i te Child's oe(p3), or te odd versowit ks spread (as above ap 16 ad breate eeply uticirclaton is oma.

Fo te Soderstand adPlog yo can se te mode positios o page 164 ts scto If you ae abger, ty sim

ply lyig wit yufeet poppe paaist a wallfte e Po you canad e Wal StetcesPactise te Fs nomally t spacularly beeicial n epigto combat depressio Ps upito te ridge fom te loocomig from te Souldestadis too mc abdoma work

I e a e take caeto accomate e baby byspeadig your tigs apa yur abdome grows

oumay

d te ea to KeePose

p. 1 moe comfoable e

PRCICE SCEULE 61

man poit we pactsig forwa beds is to keep e spnestait-we pegat you

abdome ca see as a emide to staigte te back

e biggest cae i yor asana sesson wl be w te backwar bes Yo may tate tr basc oes, e Cobaocs ad ow (pp. , ptt mc prssue o te abdome. f so, substtte te Mdied obra ad te Cat (pp166) ad replace te ow itte Keeig Wel (p 30)

o ca also practse te resce Moo p 32- sn emoie poston above wi as o te kee fo extasuppot f ts feels better

e sttig psitios solmake p a large pa o yorasaas i pegacy as teyopen up e pevc area to ivea ease labo and to streng

te e les and owe speYo may eve fid tat youBtely a otus (p) improve bcause te pelvic gidlestretces duri peacy toacilitate te bit. Yo ca alsoty kneelng poses s as teWario p 13, ad Sqatigp16 to promote eastici ie vaginal ses. If yo ite Half or ll Spial wis (pp put too mc pressreo te abome lea back altle to gve yurslf moe space

is is easiest usig te vesiosow o page 174.



62 THE CYCLE OF IE

Altetive sit ross-egged inthe asy Pos for modiied ce o et d o teoutside of or rigt knee foevege d or gt d onte foo beind ou, d twisgen to e rigt oo to teigt od te posiion ndbrete deep. Repet o teote sde

Te Sandg Spal Twst(bove) ps o pee on te

bome os ou egs,stet ou rms ot to tesides d wi in te ieion

of e font eg o towd tebc m. evse egs nd e·

pette wist te oe wStding positos e se, ste stengten te egs enbing ou to te cid wend to ps song dugbou sme of te stdingpose vitos d sssown te Bcig e onpges 15 52 d pctse theEge p46) wodefu exeise to iprove tiod ep pevent vose veins

e Tree ove s smenefts d so ike ncig ss eps omprove o onetrio ded our mid e mgifuene of e ss wi beeomos ewardi

durigte mots to come Pace

te steps into te Tee fst, sdesibed on pge 6 pcingo ft ig gint te opposite tig f o find tis es,it wit te ised g in te

ous s ittd oo wi be be to od te posewit ees osed

ccl esu

g

sesion wstop

f

you fee sti ndrest feqet in oe of teextion pses At te ed,ex i te opse ose o moded vesion p69), fo est te mites prefebonge As ou peg deveops eg s ciew eep o oc wi tecges i ou od nd tegrowt of te id Yo sodt

y

to ted og lss sofen s posse est ddeep betig beoe oe

d oe por You sodexend o ti d i e:tio peiods in sesso nd ncopore ties to rex io odi otine I o Fi exto o sod prtise teqence o pges 627 o·ttig d rexing te uses of dieent ps of te bodi tun nd cote eeine Exeies on pge 69.Tese eeises wi dte o o cogize wipricu mces e tese

d te ex em onsous· Dig bu y w be beto ex betwee cotrtios,d so vod becomig tied

he Y e w m 'exee delo eness m em o odogdd lke opo rg g p-gnn T o n· one

y

o owyj w e n sble ofg



PACTIC CL 163



14 TH CYCL

Special Asanas or Pregnancy y yu y e fee e curn i e pcie e f e uful

in e l y u c repce e ic ivee pic een e ck d e e e l ie pii ee d p. 16. e yuruul cr ed prcie e n e Mir ic ep pree in de n rcrk, d een e le, yu cy cilel. Dur ee n yu il l e pepi yury f e e W rece d uin P illpe up e pelvi n e erel ercie ne e pd inl uce. y y ede rpe P u nee e rel n leep cly

Moded Shouderse Shoulta i otefehi an nvioatiespealy eay wea weit akes yo esa bak te Bu i yo pan y ak t hatoet to e oitio se awall fo po a eassane ess wit you eet tota so of h wiht a yowak p ou w be obai llt bees o inv yo

boy witout t fo of p-poin yo l oy weh.

Mde Plugho eate ofo thPloh yo a seaa yo

l O, if yo e on eath floo, use a ha o akesoe of yo wh. ssiyou into a ha ha ta bet of pov yoteth. This thniqe s useulfo e too eo h lPo aheve

i Make se h haiaot ossibly ov

Moifi SholrnLe wh bos agans h

wa gs shd p . sson o ng oseenogh o nse o hands andspoo ba (p40). Wap n yo gs a sghhen pas ng on eg a ae (o boh egs) o he wa

Moe PlougFo h oded Shode·sand bng on o boh gsove o s on a ha bhndo phng yo hees ba.



SECAASANAS FR RNANC 165

WStTese postos e estful defes d etly ope upyou pels fo te Ly ot e loo keeps you sestofte polem lesetces fo stt postA wh te loo wlt yo weh, yo c pul you eey to te stethYou c so efom esestetes pssely ms led lo te loo

T P Ls eese stetes teutes te musul cadle othe ow cd lso ecoues deep et deses lowe ck st e llous poso mes yo eesto d elty d someothes d t comfotble d lbou e ev Lft bhsetches d outestetchesthe ee spe

Wl BlyL ihyr cks nd in h s hrnd rdp opnUy hnds o pskn dn nd rd h .R nd njyh

2nh nd rh dnrdrin h r k L yrhd p nd bck nd hny p nd2 oyr .

l Spr yor dy nd

c h ss n h Gny p yr kn o nddon ih r hnd prssin ns h on y dn hid lin h .

h Pl Li1 On or xh nd chprd nn h ork F h h r ipd p ny. hn nd hod y.



TH CCL F LIF

Med oTis pse is me stble tte clssic Cb (p.0 igpegcy s i vs il esse stegteste legs wile stl givig gbckw be It sists f

ee stges lweg ebe f te cevcl tgtcic t lmb veebectise e step t tie trst l ec stge, betig mly stetc fery we y feel ey y wl be ble cbie estges it wig vemeteepg te ee tgetergves te bes stretc bt yc ste em f cft

e t

Moi CoaStand wih et eher, andhands clasped behind back.1 Inhale and dop he had bakHold and bathe genly2 Inhale and ah ba ushngur chest out and ams back.3 ght)nhale and puh uhps foad yu ams ghtba Rest n he Chd's

efme cfby lfs witt y sti ebe tis s sees treplce te Lcst (p. i yctce ig egcy epse kees te lwe bc ibe stegtes te leg Aswel s te mveets swee bigig te kee f teise e i t e fee te e, s cese

T Ca Kneeing on a nhaeand one leg tgh u be·hndy rasng ou had ahe same tme Hold the osebathng noma hen exhaleand the hane lg2 d as above but bndthe sed leg and pont he oestoad ou head n ou a h sts n.



SPCA ASANAS OR PREGNANCY 167



1 O F



erel Exercises kp t plvana and vaga m ongan aty L goo lat,ty l tt flly fo ad ly to nomal

avodg tata polm lka polap o a laky laddy ao lp yo to dvlopaan ad onto of t o tat yo an atvlylp n an a

1 L ofoaly onyo a akl od Ttt lv p png t mlof yo ak aga t lEa, q yo gtogt an lh b-to onatng t pv

l ol o a ont ofv nal and la

(A Mda) Stat o tand omoay al and otat t mlof t anal p old o aont of v na, ad la.Ea agan an oat vgna m ol o vna and a

Sqat

Womn o tal tadto volv ttg o atgo t loo tnd o av a a atng op ott pev aa and tngtnt lg. It alo kp t loa ppl and povd gnladomnal p nggoo aon and pvngotpaton Ifyo a not dto qatt a a toppot yolf

quang ose (eUe f u n qu n Yu e n

PCIA ASANA OR PRENANC 1

Rexaopally dng t a fmot o pgany tn t mot mpoat tan dflt o fnd omfotal poton fo laato adlpg to po o povd f altav o d Poaov no only gv yo aomfoa tng pot ana gnl fowad n, t allp to op plv aa.Rag o kee l lyng oyo fot lo ppot gt o t adomn ad

oded Chlds oe n pt C e(p39p png ene we p t e t en

ma ang a yalnatng g ntyo gntly t an opa d of t ody t lka m aaa o a alopmt t ng plo toma yolf mo ofotably lyng on yo aplo n yo foampl, o a ta on plv ad o ak.

Moed omal Corpe ose e e e fe te pgnn, elp ke e t f te ff en n u ve t f te Spp u e n ne eve fnee eng- ene w eg n u



170 TH L OF

CdhoodSig og we ong gve clre e be fonioi lie. Wi e r eib n ee of lnce

d o op por ln c me pi poge. e jori o cile rll vero l e ee i le ecorgmen. ep e o ge o e corc poiion, b e cenver o for bo io po one cler ill growig. o c r gr miic if e eeo pcg or glr e will wn o o in ii w o o erl he o pobm i on ofcocio cil eo pn no oll vlong Te oio epec wi og cd oie e e ing ion f. Me e

Yoga fo he YoungThe childe i ese ig m lvh l ae e Weel (e; Eas se ad L igh a ad ame(m le a bme; age (b ghad P righ



f h f h m n m e niml, bd th tu - lt th hi d lie

li h

like nkehme b. Ue u mgintin ing h wd d like ng bk, th Sultdi th ndl n bihd k I i mt i l hw t bth t t ung g T thing mll hil bmnl behig the P - bbe u n h mm d e him ee hw dkwim he bethe gent n d t Medittin t i fget e whe gwig u tngthng hild wef eti n hl wh mttin tughtth hv bvd g imvm bth in lw n in g ntn.

IHOOD 1



172 HE CYC OF LIE

The Later Yeart's too at o ta yoa whtr yo ar o ahdrd ad i yo a oy as old as yo l T lat

yars o i ca tly odn yo ha ti o dot toyorsl ot ysicay ad sitally. ay o th olso at ar coodd y scnt xcis, wisa ais ad saow rathi ols s as oorclao athrs ad dis disordrs. Bt yo odyhas icrdi rrati ows ad n at a sho tio acts yoa yo wil l sl tr ad a mo ryand a or ositi aroach to i I yo ha n inactior som ti ta th asaas sowly and tly at ist. Starwih th riss sow oosi Th o on to cdso o h asaas ro t asi Sssion radally

iororati o ti yo a and hm all Yo willt a or om acl ots tha yo joy thano ioos xcss yo ind a tra I so o thostrs s a li adancd modi th to i wt tosi yo ailiis - a w xas ar sown o a 1 7 ind to yos ad at wt yo odys shorcoinsy ot to d yorsl to th oint wh yo ot oath - i this as, simly rla th os osntil yor athin has rrd to oal. At th sa mdot odt ti yorsl y ctin too to yor ody r a w os acts yo wil l sisd to dscor hat yo can do this yo

lid ossi I yo id that yo ar to st to do yoasanas i or a a hot ath rst or racts tmi h aroo, w yor ody has had a chac to oosn B sr to ractis anayama ad mditation day.ror athin is o at oanc latr li (s .)ad diato wil l yo to cntd in yo sl addiiish a ad loliss. Ralis ha this ody s jst ai o t sol th a S s iora.

Modifed Siing ossSit oe oe mdttive poses h p yo t·

ocks osi o h, spee pllo yorft dot l thm l.

vnns nymhs simple h ercisstills th mid helps th l·

io s fli ofpece d hmoy Yo cild it dly pym si th s pose ofyochoice o eve pctise i i. ahe i hoh othostri sloly ti th th,he eh ou fy Mke hehlo eeo d exhlto s lo s yo d omfole Ps t os



W-Up riY se hese emeseie ee y ys S f ss s sie seqee, iy e ey egi he ss Te ie is mve evey f y y esig yiffess i e is imvig ii eseily heeemiies. Y ef eeses 1 m ee sg sii sig. Ty iege y eig mke y mvemegee Re e eeiseve imes.

Sttch yourarms out n frontof yo haling, twst head andbdy to th gh Inhalng wstback to the cnt Exhang,wst to the eft nhang bac to th nt.

4 Rotate ur wsts on at atime frst cocws and thenantockwis. Now ty wggngach fnger.

On at a t tat yor armsm the sholdr rst acward and then foad Now

rotat ah forearm fom thlow backward and oard.

LTER YES 1

2 and wth r ft apat andyour arms byr sides. halng swng your hps to th ght.Inhalng swng thm back to thcntr. Rpat, to the le3 as th your arms halng nd to th ght nhle andbng th bac

the cen.

Rpat bndng to th l I fnd ths tsnuosplayour rght hand on ur hipwhe endng to the ght andve vrsa

ng down, nd one eg andpla t on th other thgh Frstus ur ha to tat th tnth dns thn t tat-

ng it wthot th hl ofyorhands at changing fetNow wiggle your tos



CCLE OF LF

Mo AssIu ae ust bgng gau a pee t

a

pac

h

tBasc Sssn g nt

y

ae a eamps u camdf te basc asaas adta das ae t u e Mat sec (p1169 av a sutab ca ad ac pmp p ad be sta pactsg Us tesepps t assst u b nt tce b fue ta smftab n pacsngasaas aas mak se ta a eg

af Spinal TwitWihyour loer egsaigh f iseaier baan Inecessaylean back a le as you ts oeach sde

oad BedgYou can obtan man o heenes o the FoardBndwhle sittng in a char eomthis modd asana n twostages ist oldoard keep-ng u back as sgh aspossble and pa ou handson the r bye asshown e tsch urhamsngs od one t andpu he eg up as high as ucan as shown ight he otherleg baances u

Bai aas (right)The Headsand (op le heShouldersand (op igh andthe Plough (below

Sngle eg aing

K one eg en, ahe r he u raise heother leg. his wi demand lesseo m he abdominaland owe backmuss

ackwad Bendng aboveUsng a pow u can deveopexib thout sinLean ck on ur ebowsur head he r

egs sgh hen

nee and stch u ams back



TH ATER AS 75





Yoga an Healh" Yoi ads t hysca ody

as a stmt o is jouytowad cton.Swm Vhnu Devnnd

Yo i cece of heth - un e moernWetern meicie which i re cenceo iee n tretmet The techin ofo re be o ticte n pecienertin of the eth fctionin of

the hum o n n t technique e eine to mxme our ownpotenti for oo helth vitt n ltouthfulne When ou te o in oil lie o e e cr owner whomtn n evice h own vecle,keepin t r i ti to coition nlemn e ew, er in, er out. Withotthi c i e o e like cr owner whoevehicle will not t i te mornin eexeive eicn n occionl mjorre, n m ultimtel bek own t crtcl moment with eiou coneqence.

e ntr tte of the o i helth eve mllet n functon h oneoveriin iooic im to eek n etoeelth t l time Wo hel, onemen, ever te toxn e remove,

tue i epire we hve t our commn mircle o boenieein whic houllt u to eceful n heth lte fe

T ecton ecre the functionin ofthi remle lvn tem, look in

pticulr t three mor tion the o'ton, lexibe me of mcle one ment the tient cce o etion,repirton ciction which nouih nevce eve cell tiue n the vitmeeer tem o erve ormonewhic ce relte our hicemotio n mentl eoe o uique mon om o boil cltre wortemtic o l thee of te livo to kee tem functo in blnce n efet contion

n cotempor fe, the exerece of ulln vit helth i rt te chilhooTkn o boie o rte we uethem withot thout We e lon ourhut of rom ir n ult, itin com

ol tc hurre cooe mel,in no time to tretch o oie llowthem free movemet, eeer relxton,cle or e tl foo. f o oecoml we te ienc the venl tht miht le u to toube nfurther min the o ntur epirtem etin thee ntr temworki in blce o cn o muchto etore oo heth even te er ofunhet lvin hve ete in te ilmentfmilir to u ll - tre ftue, eenion, inom rheumt, o on

Much of the illne lo of vitli weuer ie rom lontem runnin ow ote o tem ue to nerue nnertmltion o vtl fction. xecei now vocte ll het cilie, utthe o exerce re uniqe The cileoi hve uetoo for thoun o ei tht ope exece eie, ot toevelop mucle exhut our trenth, btto etl tetch n tone the bo n bove

to tmte circulto iht ow to thecelul evel o tt te e orhewte emove vtl orn reture to llecienc n the metolim of elth iretore.

The phicl o on oe ect ofhet in o ooh - mn n irtre ut mot Weter meicine too,h e to et tt the min muthel o the bo to me. t the Weterproch i pecemel where o terte the cece o min, bo pirit



78 A

The Boy's Frameh most rmrk f o n w pform h dy s simply stding pigt on two f Th mn frm gns

ts to sppo nd dstit or wight wt grstonomy of ffo r of t foot t pis s oft spi t dsgn of y joint t tilt of t pls- d sdsgnd to omin fdom o momnt with stgt,nd poton of t ogs Th onts r d fy ystrg, lst igmts d t whol strtr is sppotd, mod d tnd to lignm y t msls

Th sltl sls wor on t pinipl of ln ofopposg fors s o msl ontrts to prodmomnt nor rls nd sths t llow it If tstrtg or "ntgonisti" sl is sff nd w with

nds, t otrting o no wok fiintly- ts swhy w stt nd yw to g or odis moing Strss nd to pmny sd msls, w oppos ymomt, d mk ton doy tig. Rmoingts tnsion throg yog tio thniqs gis rng s o mom d dom fom hs ndpins pross of gg n lso s th gmntstht d t jots d t sr of msls to los onnd tigtn sddn str y tn t r snp tm.

og sns gi ss nd ligmnts slow nonont strt wtot th oowing srp ontrtion omost sports Strting sl lps t o or mor

strongy whil t slow momts nd dp rthingrs t oygn spply to t mss prnting thmlton of ti d in t s stthing ndorting msls stmlt irltion to tisss ndogs, nd s n isd nos trn

ild, w dlight n rsng y sms msls ntr tiity kps th ody d h ms tlnd t s dls or rg of momnts is imtd yrpt ss Log os of stting dsk hd thrstfowrd nd lowr spn rondd s t ligmnts tth s of sk o sho so tht trg o srightn pprods pn, somms down th sp s th

spignts r intontd)th s nd Soldstnd hlpf t dy o ds wor oor postr gnllyds o d stss o t owr sp nd t hips ndpls, wit k nd stnss rsltig E sh smpl tion s rying g lwys o th sm sod soo thrw th wol m ot, wt sls odlopd on o sid ntil tr my dspld hFowrd Bd s good orrt sn r Bt for ll sommo hlt poms, prntion s r tn r rglr pti of t fll sn sqn wh is dsigdto stmlt t lton, d to wor systmtilly on

ry p of ody so th th msls r hlty d nln wil kp yo yong nd gil toghot yor lif

Mussu a a

ragd ytray, ft rg a ak ayrwth t a ahu ha a at thug t, ad a r at aahg M ay w in a - wh y b r a h xat u xrrax aw h bd; whyu ag a Say atra dr ra ad wa a add ad ad

twar away fr ttr h by ara a t t a a t ak a t gdt a a ga aaa yatay wrk ah g u t (a fxa th fa adbakwar d w), kg t ythfu at ad baa wth ah r tat g a a

fth a ay d h a u a t

Th a t n t wrkh k k rthi hmg

bk m T Cob wrkt k t p p k.



H BO'S FM 79



8 AND HLH

e keetonO b tt fwk 06b x t p k btb b th m vb

gg v v t p(v u ) gv t ftv wg tbutb f th p , how k twt p t b vb· th jt f thb pv pt g jt pt fw b g pt t p y

m gt Yu g t f t b' ft jt pg th p t v p th ptv g t t gt f tbo By kpg gt th, ott, pvt pb f g jt

Inteb ssBtw vb p

g wt f gt t buff t bbk w vm t up bw ft; t po t t ft op b th wght bw gh St

pp gbg , pg jt p v gvg tp mbg t pA yg t m fu yu t y wt

wk t tgt p xt t

cc[vtb



p MovmensT al armaa ang f mntf t l a pn Tptntal mc urpatly ae ar t aa

f , a r cau allt lgat f t jt pnan mu t tgtn t - T pnal clm can "l" nt frar "x" r b acar ay tat a ayr ccmctd" a cmat f mmt mt fpal mnt trmy tr factr: t ncntun f t rrat lg f pa lan an cntn t

atanc u T aana n r luta tmaxmm pttal fr m-m f t aty pn ap T lxlt f t pa t nual a artn f y cant appa p n Al at anbtn y a t naallbt f y fra pract.

Th hild's s gives theframe a fowad bend o 1 0°he asaa elaxes spinalgamens. stetches the back muscles, and eiees the mress·ion othe lumba neeeadiscs nma esen whnsandig

Th o os mos astss f he sne. aos is naual symmet Thesacum ushes the elvs uwa alowng i o oen u athe sdes unde the pull o gav restng he nteveebaldiscs comleel

h Tiangl bings a latealbend to the whole eebral column o a mamum o• um-a hcic eca3·4 A the latea/igamnand muscl eeive a gdstetch

TH BOD'S RAM 11

h Wl aiai ges hesne s mamum bacwadend- a total of 40(nc 7•hoacolumba gi 6 hemuscles nlvd are eo othe back he suing legand ws and n o team and ail

h Wid ivig Ps ttshe elvis and exes the hisspaatng the saciac jonMaimum exon of he elvis inthis oe is•



18 OGA AN HAH

Te Nutent CyclesTe bd i e ele f e ri nd we uld r it u. Ult el f ur bd deend n t

e i liin , bui ldn blk f e iue ndr we der fnin r il u wel beinCll nd iue need rr nrnntfr el eef n, ri n e nee li f nrin nd witn effien mmuniin e e uren ned f ell i t bin en fel i wr nd e rid f wrbn dixide ui. elt lun nd e re e feeni r te ell bin t rit nurien. ein ri fd r r ti d, u will e el diein nd t bd will brb nd xrete we rd rl Te mrrult rund t i

e bd' fundin f et nd liWen u re n re f r in turn fr lr te bld ued w, nd en red it rue bk Tii w n wrk n ur tue ke nd lwlnd enl een ne t rme l l e le, wteberin fuid, nd en trein tue w relfeiin nurent nd ener irue ee eetin deel u ld n end mre enn e el, d r r rbn diid Inreednu reurn iulte e er t nr r inrene e n l it rn, ndtiule e diei ue inr eir eriti

Te ern f drn lin e iulrl deleeriuefe iu ee in ill fr n t wiuin r trein t bd llw e irirlin,nd mr irin rw i W brllued i, me nd fd nnn rn bne t e bd nnt ue, r re tull iWhen irlin i u, kidne nd ler re n ket tfl efien, nd txin build u nd l e iue Met,fr intn, nin r ri d n w nrllee, nd t d iue, nd i ilied n nd reid rit

nmble t u indiin riein r ede re like wrnin li n r llinu te eile i but bre dwn Wile eiin n llit rein m nd nrine rer fninin f r wle em i lke dinnein r' wrnn lit e w n nn . tee t u mut ret e bd wle, ee fe e ret, nd b wre f e inirelini bd nd nd f tink iiel eee in ur bd w b fed nd f u ne urtern liin, ndin it ined n e e rinile fel , u w l e r wle em wrkin t i

be, t eer unin f r bd rt in elier enirnmen

DieionTe ctis ssi

h diste s thresprtr ees tedr eps ee elty r d dBes, d t Spi Tstsss tis pess. A re rks iecty tdih

Agni S

pumpn acn is asanas patiuary usfu fr desin Take a wde sanekns n ands pressn ns kin dwn a tadmen Eain pu teadmn n and up, d ea and pump umm inand u Wen yu need tnae as pumpin, ake anrma a eae and ntnu. n eiteen pumpinsae enu a tm



Repaon luns t twy o t

oys oxy ppy lyli ls wl xp ly on p b dlti l tiy s w xo s wit t loo tsp tn oil dply oxp t wt bon doxito ot optly, s du of lwys ins i s) Yo ns domn ti ipov lyo spitoy fuctons ii il pity (i ik d dvlopi ton

mu n li tssuswi y s btoo nd p p Ptully pful tLot d cok fo pltion btodi;Ni Udy odp xton; nd pbtito x t d

Ar passages aa paage r wara ie e a a aw w e g via a a a i i paywy reae rg ese f yga aaa. I av a ea r rae Sera F ai e ae ep.

esratory ussYg w e ews epaa va ai av T i ar eav age-eb ageepa a aprag

v w agg eadia ga. We yeae a p a abe ebage a e iapge p aagg a

H NRIE LE

AiscsI e g bi veey eriag i aveir ar a reag aw e a amai ie a eeraege e i e aei i ey Iaergei r e a ay fever a aagig e a b aair s g reaa praayaa a

aba ag a epf



1 YOGA AN LT

Ccultine lod se s e d'so sp sse ryred lood els fery oye ohe ssues reoe codoxe wte ces to fe

o es essee hels so fce cul depeds o ehhe d o eastc osced l vessels fo e eres d ves ey plres. All e sse eel cclo pclry e eed poses elow Nl d Kpl sse he he whle he ere ese d ecrese pessue o e et eed ye s seqee hels o

u sroe he scle

Le ves a alesMovement of your leg musclespuses us blod olld inpepheal vens up past valves

(1)whch lose

()t sop bak·

w Sanding neases hepessue on the valves

aos veinsPe fom on nds oandn and ns1eny ohe vavs n pnphea vsmay ase the o to un bat he supeia ns. Thesedlae and wst- a condiin weall vase ens

verte osesInvin he oy reeses thee at estn hevalvs and vn wals he bloodus down no head and nwihout exeon b the heartRegular paie peents and

aeates vacose onditins



The Vtal BalanceI a a a r md a d hae ulessee actves desed s es ary u ur

es a sur ur halh a suval he d she sre f he m es eversulus a ad se u s messeer ssemsh sea ew erves ad rula hrms he l If he erus ssem s a vas eehe ehae, he er hral) ssm s he s a rl a wahe ar aah ss r a h ssems sul frma ad rv a resse, a ewee he heeula v fu - s sae f ausal es s e a he sat s eralvre, val heah. ur es h luee,ad ae ueed hese essers f u eel afad d shws he smms ar- aser heaaswea dae ls a s f ur d s rduhese ss u wll fe afrad

The ms ma wr f h a asaas s srehe a ur he eus sse aalhe sal r ad ev ala as ese res hees aa h sule The dfee asaasssaall seh a e al he ereral eveshe srh he a salz erhalasmss h as h smahe a aasm

ah vus ssms whh a s eulaevlua a vay uts ve sals fm hesahe ees smula u resse ee mere aar he "h r lh resse sresswe h he fs red he arasae sse, sh as he lw f salva a asr jues adhe masa f se ad rea. he asaas alsmassae ad smae a h e las.

rvus a re ssems ar healh, ad w rsd svel ema hea, adul ur al fu f evs ssemad a levels me uaae ereall sedmssaes emere a verea sess heehaus, hees, axe ad eess, ad ervs sres wll eul he fs f val lasare eresse he meas ma e u f alae as es esra res ad ulmaelseus sease eseah shws ha a exese ursl 08 ares e me, as sed 0. 1 . 0 ales a res sje, ad u 1 alres er mue hertes exese saa racte efeve rls heres ad axe ad esres sress ressae, remeas, ad healh evs asss. he ele

a eerse a e errmed ae eve urlless - s eahv ees are avalale all

VI C 185

Tyroi d SordS l fy wh ty likwt ti wiht wth d iht iy wh. Su difr ly u ty Qd i h . f t dtv, w bdyw dw y id l t f li, b l w. f

i i vtv, y bur y td w, dy itb Ahy yr vit t wlb. I � Sldtyu ti ii ly i t thyri i dtt r hlyt



6 OG N AT

nsAl th tri i ntns

dy ty r rgd yth dlss r dringnds sing ir m ss n

s t ldm

ath r

k th pingmls th sklt systm drin systm ts rinp n hm ti t ss t ihis it nd tghr ltrhip with hhr d w th sympi ytm ndr th

r th itity nd tit-y th d nd. Td sys mdts thtm ris dy d d i r rg l r gri rthl tty d it sgy r h rtgdy s w sytm my us ilss.g th y

!.

n r ng rm d-g i d

/

·

.

Femaleex homoesTh as ar h man suf sn h hrmnwhh uas h mnsrualy prnany bras -n an fmal phsal appaan an sxua h k-

a an Fa Bns massa h mb an as hCba bn spaly hlpfuf panfu r uar mnsan

The ituay gla

le ex homoesh ss ar h man su h mal s hrmn s-

sn Ruar pra fasanas panayama an laan kps h mal hmns nbaan an hlps vsua prblms an ss

hs mas an ulassn n all h h nn ans an s lynlby h ban ThHasan s h ms bnalasana hJ

iyglad� b hoi a arayoi

h hy ns h basamabi a rh an llpsss Th paahy nrs aum an phsphan h b h a massa by h Shusan

arati a aeal lah sns f hs lansa ssna lf affnyur mna an physa'sa snly h panraspus nsuln ulabl sua an hlp byh Pak whh massas an h spln h arnax prus sx hmnsan h al srs; hmua ss arnan aslas a sympah nvnns aus h by"h fih" sanas raxan an man sablzsss rans an anansn



Nee

A hlty nv ytm nb yu t mt vry v if w n rii. I l h mu gn tiu f by wkgt ul iny gv rpny pi rt n viiy gy yur wh bg vytm m u gmb nv rurn, h with ll by lng pig ib thtm tri f m r gl. B fbr tgthr lgv wh trth ii by yur . ylng i frm th t bt trmii t in nig, n t y bwnn. Yg h bn wn tbiliz pn tnv ytm mving th nt muultni u by rpt f rl vuy n ig t vuy ymt rtng wig, xtyr by ytt v y

pra rou ytmT pa a rd par fm r d f am ad bra frm prpa m Tmr r br ar -ru v mu afr fbr br frma m v r. amu mmpa/parampa mda vaf a ar m p: mpa brar majr aa r -

pa mw ar d b p Y a ava u f m-pa m.

IAL AANC 87

Cral StT u m pr ad m-mua r f bd.rm r dp rd pa pradu v ar f m W rd aa mmuaa pa ad mpe ravpd up ad d ad mr fb ad fm ba Taaa rr ar f pa m dr r

pa rd r ad fr f a prr a mr fm pa m.



8

lss fSn

A

A Saaa kya to massage thedgestve organs: agni meansfre

Ahisa non-volence a yamaAna Chaa the sxth chaa,

been the eyebowsAaa aasana Shootng

owAaata Caka the fouh

chak at the heaAada blssAaeasaa Cescent Mn;

SptsAuloma Vloa ateate

nostbeathng npranayamaAaa the descending breath; a

manifestation of pranaAda Matsdasaa Ha

Spnal TwstAda Padmasaa Ha LotusAsaa sture (lteraly "seat)Asha a hemtageAtman the Self Sou Spt

Bada muscular lck o

concn to cnto the fow

ofpranaBada Padmasana Bund

otusBasi a krya fo owe colon

rrgatonBaki oga the ygc path of

devotonBastika a pd vare of

pnayama beowsbreathing

Buangasaa CobraBa Mata seed manta o

Sanskt ee denotn thewer of a de o eement

Bahma n the ndu Tn theCeato

Bahma the AbsluteBamai a vae of

panayama the hummngbeath

cCaka one of seven centes of

pranc energyCakasaa WhCi Muda a hand mud.

lnng the thumb and inde

nger

D

Daasaa BwDaaa concentonati a kya fo cleansng the

stomach by swaowng acoth

ana medtaton

Gaasaa Ftusada Asaa Eagleua one of the thre qualies

that make up the whole of themanfest unverse or at

Guu a teacher tealy the

"emover of darness"

alasaa Ploughata a practcal branh of

Raja Yoga that ncludes theasanas, pranayama andkyas hatha means sunand moon

IIda one of the man nads

fowing thugh the e nosr

1Jaadaa Banda chn lcJau iasaa Head to Knee

PoseJaa ptton of a mantraJiva indvdua soulJaa a the yc path of

knowdge

KKaasaa CrowKaalabat a ya and

pranayama that anses thespatoy system

Kaota Aana PgeonKama the law of cause and

e lteay •actionKama Ya the c path of

selfess seceisna an ncaaton of

VshnuKia a puaton practceKukasana CockKdalii the potental sptual

energyKja Ka a ya to ean the

stomachKumasaa otose

M

Mala a strng of beads. usedapa

Manas mmdMania Caka the thd

haa at the solar peusManta a saced sylale wod

o phase used n medtatonMatsasaa FshMatsdasaa Spnal wistaa lusionaooasaa eaceu the lagest bead n a maaoola Banda ana/ oca gestue o posture fo

ontrol n

pranaMuladhaa C

haka the frstchakra at the base of thespne

Nad nee channelaaajasaa Lod Nataa's

oseaul a rya for eanng the

nasapassageNiua a of medtaton;

raly wthout ualtes·Niama one of fve obseances

0Om the ogna manOaadasana otus

Headstand

pPada astasaa Head to Fet; Hands to t PosePadastasaa toe osePamasana otusPaschmoaasana oad

Bend

igaa one of the man nadsfowng through the ghtnostr

Pa ta VaasaaDamond

Pakiti nature the manstunrse

Pana vta enegy the fe focePanaama eguaton o eath

a reathng execseataaa wthdrawal of the

sensesPsa spt



Rj th yogic pth of

mdttinjs the gun o ctvt

sSu typ mtton·

litry "wth qts" '

Ss C the sevnthnd highst chkr, t thcrn o th hd

Shsn LocustSmd sprconsciousnessm vt o prnm

tht clenses th ndsSvnsn

Shoudestnd xstncknldg nd bss

St the gun o puSethu Bnsn Bdg1 th ctV mnin

pincplSt peceSmhsn ion PosSss HdstndSt vrtis

. pnm tht coo th bodySv the d Tn th

Dstroy; th pssve merc

Suhsn Es osSut Vs Knng osSu th snSu Bd vty

pnym tht hls thbody

S Nsa Sun Slttion th mn ndi

wing thrugh th spncod

n phorsm telthred

d thescnd chkr t th gntls

wa mon

T the gn ntik sted.gzing ki nd

concnttn tchnuekasaa rng

udaa ck thtm the dphgm prdUa1 vt prnym

Utha Kums ncng

ise

Vtnsn Wnd Reeving

osVns On Kn nd FotPos

Vdt schol o philosoph-litel th nd of 'knoledg

Vd the hghest uthor oflAn scptus vd tosgs dng mdittion

Vsn Wrro n th ind Tn th

rsrvrVisnu ud hnd md

sd in pnym·

Vudha Chak te hchk t th throt HndstndVs Scopion

ym one of ve rstntsY gomtc digm

usd m mdittong non o th ndivdl so

ith the bsouteYg gn one who pctss

yog

189

eommened ed

Serpe o u Tn d s

JHud

Diet for Smll rcs� pMd Its Myteries nd

ontrl wm vd w vdt Por Sm

vds Vd

wmomplete Ilsd Boo

wm Vvd

ja wm Vvd



Iex

AAi 82

Al po Lot m-pAlo Vilo 73

BBcr B

tr yr 74 prcyh 75t 154Bhv i 13Bti Y

1 9Bhtri77

Bij Mt 7 98

Bo o Lot VritoBo 54-55

i pcy 161Vrto 2627

Brhm 13 5Brhmri 74Brthi prym) 68-77

prcy 60i Prym 172

Bri 44-45 prcy 61Vio 1 1 4-1

Bttly

o r-pcC 166C 7Cilhoo 7071Cil Po 39

fft o pi 18i prcy 1 6 1 16 9

Chi Mr 92or 5051

ct o cl 178 prcy 6 169Vio 24125

Coc. o VrtioCorp o 2425

c o pi 181i pcy 169

Cc Moo 32133i pcy 161

Co 60-6Vrto 145

h 54imo 1 30 3

l 46 to Po

Ploh Vitioy Po 32

i pcy 162Ey Erci 33

FFti 86-87Fil Rto 26-27Fih 4647

i prcy 161Vrito 114- 1 5

Fot Lot Vritio

orr B 4849 ltr yr 174 prcy 6

Vito 1 1 6-1 17G 1 6 80

Lot

Lo rm-pl pl Tit 56-57

lo pl Titt 144145t o 19 188 38-39

i pry 161

L Vritio 1 02-1 03ot t 1 08 to Ft Po 50 to Po 1 8-1 19

ct o mc 178

IIcli Pl 122-123

JJlhr B 75p 98-99

plhti 72rm 8rm Yo 1 9l Po 130riy 1 54-155

A r 182jr riy 86

li 0

i Po 138 Ri 3637

i ltr yr 1 74i pcy 160

Vrtio 1 02hit Jp 99o Po 33

oct 5253Vrtio 124125

or rj Po 49Lo 5859

M

Vrtio Bo LotCoc, Fot Yo Mr136-137

Mtr 9899My 16Mool Bh 75

i 70c hol c

32ti 154ir mtr 98-99

mttio 91iym 19

m 96 99 Foot Po

Tr Vrito

pcoc 142143lc Lit 165

Pril xrci 169o 132loh 4243

i prcy 164Vrtio to Po 13

Prrti 16Pr 70Prym

BrhPrtyh 94Prcy it-p 160Prh 16

RRj Yo 9 mito 89

Ricrto 16 18Rlxto 22-27

i prcy 169

Mr 9899

Mittio 91mhi 89m 77corpio 04

prcy 163

Vritio 04 05ooti o 1 38o xrci 32



Shoulestan 4041eet on thyoi 185 pegnacy 161ollout 40Single Leg Inete ose 1 09

Sitai 74Sitai 74Sitting oses

in ate yeas 172Skeleto 180Spinal Tst 134135

in late yeas 174Stanig Spinal Tist 162

Spine 181Splits 140-4

Standi

148Sie

Sp

ts

Tist Squatting 169Staning ose 150Sn Saltaton 3435

in pegnany 160Sya Bhea 77iptoe ose

see Tee Vaiaionsotoise 120Tata 95-97Tee 46

in penany 162Vaatos (incluing neKnee an Ft ose aniptoe ose) 46

Tiangle 64

u

effet on spine 18Vaations 151

Uyana anha 75Ujjayi 77Venta 13Veas 13Ve

etariansm

82-83Vis

h

Mua 73Wall Stetes 165Wamup eecises o lateyeas 173Waio 130Weel 28

Kneeling Wheel 13Win Reieing 3637Yamas 19Yoga Masee Lotus VaiatonsYoni Mua 94

i V Cnts

AsasSvaandaAshra Ya a H

Avenue, ORNOUEJOT2RO CANADAel: (819)222

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Sivanaa Ah a RteatP Box 775, NASAHAMASel: ()-Sivanada Yoga DhanatarAhra, P.O. NyaramTrivandru t. KERALSAEINDIA 5776e (47)449

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1



Aus'Akwledees

"Ty rg i to wrk ly; bnev with is fru; let not

u act y mte. r lett b t cn Bgvd G

We shoud like to thak:Lucy who was able to captrean idea, and trough hersensiivy, to put agc itote words.austo, who troug hisercepion was able toreeate he eeling o an

asana coours and capture iton fil.oss, Cris Ros Toy andDave wo troug theircobned ptene ad sillhelped to spread the dea.Hari Markan wo gentyspread his asanajaiMahadev for hs selflessness.amsa atel Suryaopl-Waters and enChissck or spreding tewidsom of ageSuata Mint ou Divne

MotherAl te other aspiing HathaYogis: arbara araeshwariarvati, Chandra, rem Cyeataa Omkar anny Amari,Demia Zoe and ScottSandra Simmons for yourkidnessSurya Kuai or sharg yourkowledge. arold Elvin fo genera advceSwami admapadanada,Gauri Shankar Omka Mintzad Mark Le anu for their

experise r .T Vyas MS FICS Dr H.Kumar MRC ad . ardajiM NO for teir edicaladviceose Esther, ernie and redfor their patience.Kati ev and ashoda whogave love where ad when itwas needed mostMa Gorgio Armando ad toSivadas and the any othernaeess Kara Yogis whotrough ter selflss service

heled to bring you this ideaOM A SAT

lshesedenGaa wod like o etendspecial thans to:Swami Visnu evananda forhis help and support; Lucyausto Narayani Giris Hariand the staff o the SvanandaYoga orgaiztion wo madet book ossible; theustrato fo their sill andard wok; Michael urma;eter Carrol a atel; adthe following orgaiatons E.Gadofi Ltd 0 MayleboneHigh Street ondon W. forleotads and tights oga foHealth oudaton ckwelluy iggleswade eds foyoga mats; aer's ofKnsington ad ot oui

IlustratosLindsay lowelicity Edholmlaie KeenaToy KerinsToy dgeGay MahSeiag NobleRdey ShackleDavid Whela

Ilustrtion SyeSheilagh NobleRodney Shakle

Typesetg by:okworm ypesettingManceste

Reodcton by. urman td.• London

Pe riis Mseum:Yog patsing nyasa p.68Clich Muses ationauog with discipe p.photo Documentatiohotographque de Ia uiondes Mses NationauMary Evans icure Lbray

g

i

with pet acock, pA.F Kersting (poto)Wheel from the tempe ofSuyaKoaak Oriss p.Ajit

M ke

j

ee:Statuettef a

y

g

i, p(photo Oriental useum

DuhamAjit Meree:Subte body of the yogi, p.8poto Thaes and HudsonMuse Guimetasting uddha p8poto Giraudonar OldfieldKirian phogaph, p.2Ane uy eerless (pooSiva as a Maayog, p4

Enigeed uddha, p.87Svananda Yoga Life (photo)H. Sri Swami Sivaandap20Vctoia & Aler Museum:The Sa

g

e and the King pphoto ichael olford)



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The Sivananda Companion to Yoga