Introduction
Hatha Yoga is the world's most ancient system of physical and mental development practiced by great Yogis of India for centuries. This unique book gives a wide variety of psycho-physical exercises (Asanas), breathing exercises. Relaxation exercises, concentration techniques and eye-exercises. The idea that more energy, effort and movement give better results in physical culture has been proven erroneous by the Yoga science. In fact the very opposite is true. Blended with poise, relaxation and concentration the Yoga Exercises demonstrate that the less motion and energy you give to these poses of Yoga. The greater and more enduring are their dynamic results.
The Author and sage Swami Jyotir Nanda, already Internationally known for his great profound lectures. And classical Yoga books on wisdom, mental integration and meditation. Reveals with his majestic pen conclusively the importance of Hatha Yoga for radiant health, abundant happiness and inner peace of mind. Recommending these stimulating and relaxing exhibits the poses with a spontaneous naturalness combined with gracefulness and beauty, His vitality, flexibility and elasticity are infections. Readers will be encouraged and drawn to practice just by the radiance of this sagacious sage Swami Jyotir Maya Nanda.
A rare and compact volume to supply you with every thing you need, these exercises have been taught by sage Swami Jyotir Maya nanda over a period of many years as Director of the 'International Yoga Society." He has trained thousands of students and teachers all over the world in the system. Therefore, without a doubt it is the most efficacious method. Of many Hatha Yoga books, none has given the insight, depth and authenticity as given within this rare book. It demonstrates a refreshing and rejuvenating way to become attuned to the cosmic modulations of Pranic energy which is the basis of the entire creation.
Follow the plan of practice given here and you will receive great benefits of harmony in body and mind by regular and diligent effort. Your general well being, mental alertness and inner relaxation will come gradually, increasing supple muscles, firm skin and a beautiful healthy appearance. Your progress will go on and on as you respond to these psycho-physical exercises. There are over 200 illustrations in this unusual book.
Our Revered and Adorable, Guru Swami Jyotir-Maya Nanda reveals many secrets and mysteries of Hatha Yoga. Anyone can absolutely accomplish a new vitality be dispensing with stiffness and tensensess from the body and mind. We heartily recommend this book "Yoga Exercises for Health and Happiness." For all who desire health, happiness, prosperity, mental strength and spiritual advancement. The distinguished and illustrious author has given an understandable and step by step method of all Hatha Yoga practices. If you practice these exercises regularly you will build a bridge across sorrow discontent and uncertainty and walk on the path of bright sunshine with the coo breeze of Joy in your heart.
We thank Dr. Bernard Deleze a disciple of Swami Jyotir Maya Nanda, who is a medical expert, for contributing the articles in section thirteen: "Principles of physiology, Hatha Yoga and modern Physiology, Local Effect of Asanas, Effects of Pranayamas. And illustrations pertaining to Blood Circulation and Chakras.
In addition. Our sincere thanks to the Karma Yoga Staff who have given us valuable assistance in the completion of this wonderful book.
As you continue to practice you will feel more and more the invisible presence of this great Sage Swami Jyotir Maya Nanda who is filled with the Divine consciousness and Love for all beings in the world.
It is our sincerest and devout prayer that the blessings of Sage Swami Jyotir Maya Nanda may guide you each day on the road to perfection and happiness.
About This Book and Author
This unique book gives a wide variety of psycho-physical exercises (Asanas), breathing exercises relaxation exercises, concentration techniques and eye-exercises.
The Author and sage Swami Jyotir Maya Nanda, already Internationally known for his great profound lectures and classical Yoga books reveals with his majestic pen conclusively the importance of Hatha Yoga for radiant health, abundant happiness and inner peace of mind.
We heartily recommend this book "Yoga Exercises for Health and Happiness." For all who desire health, happiness, prosperity, mental strength and spiritual advancement. Follow the plan of practice give here and you will receive great benefits of harmony in body and mind by regular and diligent effort. Your general well being, mental alertness and inner relaxation will come gradually, increasing supple muscles, firm skin and a beautiful healthy appearance. If you practice these exercises regularly you will build a bridge across sorrow, discontent and uncertainty and walk on the path of bright sunshine with the cool breeze of Joy in your heart.
Publisher's Note
Yoga is a mystic science that prepares and integrates one's personality for the highest achievement of Self realization. Hatha Yoga is vital for keeping body fit for the higher attainments both on spiritual and material planes.
This book primarily is a Hath Yoga book but also includes chapters on meditation, japa. Kundalini Yoga as well as Yoga of wisdom. It was first published in USA and soon became very popular in other countries.
Increasing demand of this unique book compelled us to publish it in India. Besides Asanas and Pranayama this book also contains articles on human physiology as well as therapeutic effect of Hatha Yoga Exercises. Prescription has been made for various common ailments for guidance of the readers.
Separate charts of practice for different groups given in this book makes it more useful than others on the subject. This book works as a guide. One can practice Hatha Yoga techniques without any guru with help of this book.
YOGA EXERCISES FOR HEALTH AND AHPPINESS |
|
Page | Title |
1 | Invocation |
2 | Siddha Asana (Pose) |
3 | What is Hatha Yoga? |
6 | Outlines of Hatha Yoga |
8 | Instructions of the practice of Hatha Yoga |
10 | Therapeutic Value of Yoga Exercises |
Surya Namaskar or Adorations to the Sun |
|
15 | Surya Namaskar |
18 | Surya Namaskar (Pose-1) |
19 | Surya Namaskar (Pose-2) |
20 | Surya Namaskar (Pose-3) |
21 | Surya Namaskar (Pose-4) |
22 | Surya Namaskar (Pose-5) |
23 | Surya Namaskar (Pose-6) |
24 | Surya Namaskar (Pose-7) |
25 | Surya Namaskar (Pose-8) |
26 | Surya Namaskar (Pose-9) |
27 | Surya Namaskar (Pose-10) |
28 | Surya Namaskar (Pose-11) |
29 | Surya Namaskar (Pose-12) |
Mukhya Yoga Asanas or Important Yoga Poses |
|
32 | Anjaneya Asana (Pose) |
33 | Setubandha Asana (Pose) |
34 | Sarvanga Asana |
35 | Sarvanga Asana (Pose) |
36 | Hala |
Asana | |
37 | Hala Asana (Pose) |
38 | Purvottan Asana |
39 | Purvottan Asana (Pose) |
40 | Matsya Asana (Pose) |
41 | Tolangula Asana (Pose) |
42 | Vajra Asana (Pose) |
43 | Supta Vajra Asana (Pose) |
44 | Pashchimottan Asana |
45 | Pashchimottan Asana (Pose) |
46 | Chakra Asana (Pose) |
48 | Bhujanga Asana (Pose) |
49 | Bhujanga Asana (Pose) |
50 | Shalabha Asana (Pose) |
51 | Dhanura Asana |
52 | Dhanura Asana (Pose) |
53 | Trikona Asana (Pose) |
54 | Mayur Asana |
55 | Mayur Asana (Pose) |
56 | Shirsha Asana |
58-61 | Shirsha Asana (Pose) |
62 | Vriksha Asana (Pose) |
63 | Ardha Matsyndra Asana |
64 | Ardha Matsyendra Asana (Pose) |
Shava Asana or Relaxation Exercises |
|
66 | Shava Asana (Pose) |
67 | The Art of Relaxation |
68 | Relaxation of the Mind |
71 | Relaxation of the Heart |
73 | Exercises in Relaxation |
Bandhas or Yogic Locks |
|
78 | Bandha Traya (Pose) |
79 | BANDHAS (Locks) |
80 | Mula Bandha |
81 | Uddiyan Bandha |
82 | Jalandhar Bandha |
83 | Bandha Traya |
84 | Maha Bandha Pose |
Mudras of Yogic Seals |
|
86 | Shanmukuhi Mudra (Pose) |
87 | MUDRA |
88 | Maha Mudra |
89 | Maha Vedha |
89 | Yoga Mudra |
90 | Yoga Mudra (Pose) |
91 | Viparita Karani Mudra |
92 | Viparita Karani Mudra (Pose) |
93 | Yoni Mudra or Shanmukhi Mudra |
94 | Unmani Mudra |
94 | Shambhavi Mudra |
95 | Kaki Mudra |
95 | Ashwini Mudra |
96 | Matangini Mudra |
96 | Khechari Mudra |
96 | Shakti Chalini Mudra |
97 | Tadana Kriya |
97 | Tadana Kriya (Pose) |
98 | Vajroli Mudra |
98 | SPECIAL INSTRUCTIONS |
99 | SIDDHIS OR PSYCHIC POWERS |
99 | Major Siddhis |
100 | Minor siddhis |
Pranayama or Breathing Exercises |
|
102 | Sukha Purvak Pranayama |
103 | PRANAYAMA |
108 | Sukha purvak Pranayama (pose) |
109 | Sukh purvak Pranayama |
110 | Kapala Bhati |
111 | Bhastrika Pranayama |
112 | Sheetali Pranayama (Pose) |
113 | Shitali Pranayama |
113 | Shitakari Pranayama |
114 | Sury Bheda Pranayama |
114 | Ujjayi Pranayama |
115 | Bharamari Pranayama |
116 | Om Panayama |
116 | Kundalini Pranayama-1 |
117 | Kundalini Pranayama-2 |
118 | Pranayama for Relaxation |
119 | Nadi Shodhanan Pranayama |
Dhyama Asana or Meditative Poses |
|
122 | Meditation (Pose) |
123 | Mantras Before Practice of Meditation |
123 | Dhyana Yoga |
126 | What is Meditation? |
127 | Dhyanam Nirvishayam Manah |
128 | General Guidance in Meditation |
130 | Different Exercises |
In the practice of Meditation | |
131 | The Marks of Success |
133 | Padma Asana (Pose) |
134 | jnana Mudra |
135 | Brahmanjali |
136 | Siddha Asana (Pose) |
137 | Swastikasana (Pose) |
138 | Sukha Asana (Pose) |
139 | Gomukha Asana (Pose) |
140 | Vira Asana (Pose) |
Vividha Asana or Variations of Poses |
|
142 | Vriksha Asana (Pose) |
143 | Ulluka Asana (Pose) |
144 | Chataka Asana (Pose) |
145 | Purna Supta Vajra Asana (Pose) |
146 | Pavan Mukta Asana (Pose) |
146 | Chakra Asana (Pose) |
147 | Lola Asana (Pose) |
147 | Koka Asana (Pose) |
148 | Pada Angushtha Asana (Pose) |
149 | Prishtha Vyayam Asna (Pose) |
150 | Kati Vyayam Asna (Pose) |
152 | Pavan Mukta Asna (Pose) |
153 | Kati Tadan Asna (Pose) |
154 | Griva Chakra Asna (Pose) |
155 | Ekapada Vira Asana |
156 | Nata Raja Asna (Pose) |
157 | Ekapada Akarshana Asna (Pose) |
158 | Urdhwa Uttan Asna (Pose) |
159 | Meru Banda Vakra Asna (Pose) |
159 | Janu Asna (Pose) |
160 | Utthita Janu Shira Asana (Pose) |
161 | Chandra Namaska (Pose-1) |
161 | Chandra Namaska (Pose-2) |
162 | Chandra Namaska (Pose-3) |
162 | Chandra Namaska (Pose-4) |
163 | Chandra Namaska (Pose-5) |
164 | Chandra Namaska (Pose-6) |
165 | Chandra Namaska (Pose-7) |
165 | Chandra Namaska (Pose-8) |
166 | Chandra Namaska (Pose-9) |
167 | Chandra Namaska (Pose-10) |
167 | Chandra Namaska (Pose-11) |
168 | Chandra Namaska (Pose-12) |
169 | Urdhwa Utthan Asna (Pose) |
170 | Garuda Asna (Pose) |
172 | Pada Santulan Asna (Pose) |
173 | Merudanda Vakra Asna (Pose) |
173 | Astavakra Asna (Pose) |
174 | Kati Chakra Asna (Pose) |
175 | Baithak Asna (Pose) |
176 | utthan Baithak Asna (Pose) |
Kriya Yo Na or Purificatory Exercise |
|
178 | Shat Karmas |
or six Purificatory Exercises | |
180 | Tratak |
180 | leti Kriya |
181 | Dhauti |
181 | Bahnisar Bhauti (Pose) |
182 | Basti |
183 | Nauli Kriya |
184 | Madhyama Nauli (Pose) |
186 | Nauli Kriya (Pose) |
Netra Vyayam or Eye Exercises |
|
188 | Tratak |
Abhyas Krama or Order of Practice |
|
196 | Table 1 (Beginners) |
197 | Table 2 (Intermediates) |
198 | Table 3 (Weak and Aged) |
199 | Table 4 (Busy People) |
200 | Table 5 (Advanced) |
Japa Yoga or Yoga of Repetition of Mystic Formulas |
|
203 | MANTRA |
203 | Theory of Mantra |
204 | Root Letters |
204 | Prayer for Universal Welfare |
205 | Practice of Japa |
206 | Mahamrityunjaya Mantra |
207 | Invocatory Kirtans |
Vyadhinivarak Yoga or Therapeutic Values of Yoga Exercises |
|
211 | Principles of Physiology |
215 | Hatha Yoga and Modern Physiology |
216 | General Effects of Asanas |
217 | Local Effects of Asanas |
220 | Yoga Exercises for Health |
and prevention of Diseases | |
223 | Effects of Pranayamas |
Kundalini Yoga or Yoga of Mystic Energy |
|
227 | Chakras of Kundalini |
228 | Sushumna Nadi |
229 | CHAKRAS |
237 | Practice of Kundalini Yoga |
237 | Various Methods |
Arogya Rahasya or Secrets of Health |
|
245 | Secrets of Health and Vitality |
247 | Health and Happiness |
through Hatha Yoga | |
251 | THE NEED FOR YOGA |
251 | Yama |
252 | Niyama |
253 | Asana |
253 | Pranayama |
253 | Pratyahar |
254 | Dharana |
254 | Dharana (Meditation) |
254 | Samadhi (Super-consciousness) |
255 | QUESTIONS & ANSWERS |
Vividha Asana or Variations of Poses |
|
257 | Khaga Asana (Pose) |
257 | Utthita Padma Asana (Pose) |
Ekahasta Prishtha | |
258 | Vakra Asana (Pose) |
258 | Vakra Asana (Pose) |
258 | Utthita Padma Asana (Pose) |
259 | Vriksha Asana (Pose) |
259 | Vriksha Asana (Pose) |
260 | Dwihasta Utthita Asana (Pose) |
260 | Baka Asana (Pose) |
261 | Kurma Asana (Pose) |
261 | Kalyana Asana (Pose) |
261 | Pada Griva Asana (Pose) |
262 | Baddha Padma Asana (Pose) |
262 | Chakra Asana (Pose) |
262 | Baka Asana (Pose) |
263 | Baddha Padma Asana (Pose) |
263 | Janu Prishtha Badha |
Paschimottan Asana (Pose) | |
263 | Pada Griva |
Paschimpttan Asana (Pose) | |
263 | Ardha Baddha Padma |
Paschimottan Asana (Pose) | |
264 | Sarvanga Baddha Asana (Pose) |
264 | Vrischika Asana (Pose) |
265 | Vrischika Asana (Pose) |
265 | Baddha Padma Asana (Pose) |
265 | Kona Asana (Pose) |
266 | Garuda Asana (Pose) |
266 | Family Demonstration |
267 | Urdha Eka Pad Asana (Pose) |
268 | Glossary |
270 | My Life (Poetry) |
271 | Spiritual letter |
372 | In Tune with Infinity (Poetry) |
Illustrations & Diagrama | |
14 | Lord Vishnu |
107 | Table of Pranas |
218 | Local Effects of Asanas |
219 | Respiration and Circulation |
224 | Nerve Centers & Endocrine Glands |
of the Chakras | |
226 | Chakras of Kundalini Yoga |
230 | Muladhara Chakra |
231 | Swadhisthan Chakra |
232 | Manipur Chakra |
233 | Anahata Chakra |
234 | Vishudhi Chakra |
235 | Ajna Chakra |
236 | Sahastrar Chakra |
Introduction
Hatha Yoga is the world's most ancient system of physical and mental development practiced by great Yogis of India for centuries. This unique book gives a wide variety of psycho-physical exercises (Asanas), breathing exercises. Relaxation exercises, concentration techniques and eye-exercises. The idea that more energy, effort and movement give better results in physical culture has been proven erroneous by the Yoga science. In fact the very opposite is true. Blended with poise, relaxation and concentration the Yoga Exercises demonstrate that the less motion and energy you give to these poses of Yoga. The greater and more enduring are their dynamic results.
The Author and sage Swami Jyotir Nanda, already Internationally known for his great profound lectures. And classical Yoga books on wisdom, mental integration and meditation. Reveals with his majestic pen conclusively the importance of Hatha Yoga for radiant health, abundant happiness and inner peace of mind. Recommending these stimulating and relaxing exhibits the poses with a spontaneous naturalness combined with gracefulness and beauty, His vitality, flexibility and elasticity are infections. Readers will be encouraged and drawn to practice just by the radiance of this sagacious sage Swami Jyotir Maya Nanda.
A rare and compact volume to supply you with every thing you need, these exercises have been taught by sage Swami Jyotir Maya nanda over a period of many years as Director of the 'International Yoga Society." He has trained thousands of students and teachers all over the world in the system. Therefore, without a doubt it is the most efficacious method. Of many Hatha Yoga books, none has given the insight, depth and authenticity as given within this rare book. It demonstrates a refreshing and rejuvenating way to become attuned to the cosmic modulations of Pranic energy which is the basis of the entire creation.
Follow the plan of practice given here and you will receive great benefits of harmony in body and mind by regular and diligent effort. Your general well being, mental alertness and inner relaxation will come gradually, increasing supple muscles, firm skin and a beautiful healthy appearance. Your progress will go on and on as you respond to these psycho-physical exercises. There are over 200 illustrations in this unusual book.
Our Revered and Adorable, Guru Swami Jyotir-Maya Nanda reveals many secrets and mysteries of Hatha Yoga. Anyone can absolutely accomplish a new vitality be dispensing with stiffness and tensensess from the body and mind. We heartily recommend this book "Yoga Exercises for Health and Happiness." For all who desire health, happiness, prosperity, mental strength and spiritual advancement. The distinguished and illustrious author has given an understandable and step by step method of all Hatha Yoga practices. If you practice these exercises regularly you will build a bridge across sorrow discontent and uncertainty and walk on the path of bright sunshine with the coo breeze of Joy in your heart.
We thank Dr. Bernard Deleze a disciple of Swami Jyotir Maya Nanda, who is a medical expert, for contributing the articles in section thirteen: "Principles of physiology, Hatha Yoga and modern Physiology, Local Effect of Asanas, Effects of Pranayamas. And illustrations pertaining to Blood Circulation and Chakras.
In addition. Our sincere thanks to the Karma Yoga Staff who have given us valuable assistance in the completion of this wonderful book.
As you continue to practice you will feel more and more the invisible presence of this great Sage Swami Jyotir Maya Nanda who is filled with the Divine consciousness and Love for all beings in the world.
It is our sincerest and devout prayer that the blessings of Sage Swami Jyotir Maya Nanda may guide you each day on the road to perfection and happiness.
About This Book and Author
This unique book gives a wide variety of psycho-physical exercises (Asanas), breathing exercises relaxation exercises, concentration techniques and eye-exercises.
The Author and sage Swami Jyotir Maya Nanda, already Internationally known for his great profound lectures and classical Yoga books reveals with his majestic pen conclusively the importance of Hatha Yoga for radiant health, abundant happiness and inner peace of mind.
We heartily recommend this book "Yoga Exercises for Health and Happiness." For all who desire health, happiness, prosperity, mental strength and spiritual advancement. Follow the plan of practice give here and you will receive great benefits of harmony in body and mind by regular and diligent effort. Your general well being, mental alertness and inner relaxation will come gradually, increasing supple muscles, firm skin and a beautiful healthy appearance. If you practice these exercises regularly you will build a bridge across sorrow, discontent and uncertainty and walk on the path of bright sunshine with the cool breeze of Joy in your heart.
Publisher's Note
Yoga is a mystic science that prepares and integrates one's personality for the highest achievement of Self realization. Hatha Yoga is vital for keeping body fit for the higher attainments both on spiritual and material planes.
This book primarily is a Hath Yoga book but also includes chapters on meditation, japa. Kundalini Yoga as well as Yoga of wisdom. It was first published in USA and soon became very popular in other countries.
Increasing demand of this unique book compelled us to publish it in India. Besides Asanas and Pranayama this book also contains articles on human physiology as well as therapeutic effect of Hatha Yoga Exercises. Prescription has been made for various common ailments for guidance of the readers.
Separate charts of practice for different groups given in this book makes it more useful than others on the subject. This book works as a guide. One can practice Hatha Yoga techniques without any guru with help of this book.
YOGA EXERCISES FOR HEALTH AND AHPPINESS |
|
Page | Title |
1 | Invocation |
2 | Siddha Asana (Pose) |
3 | What is Hatha Yoga? |
6 | Outlines of Hatha Yoga |
8 | Instructions of the practice of Hatha Yoga |
10 | Therapeutic Value of Yoga Exercises |
Surya Namaskar or Adorations to the Sun |
|
15 | Surya Namaskar |
18 | Surya Namaskar (Pose-1) |
19 | Surya Namaskar (Pose-2) |
20 | Surya Namaskar (Pose-3) |
21 | Surya Namaskar (Pose-4) |
22 | Surya Namaskar (Pose-5) |
23 | Surya Namaskar (Pose-6) |
24 | Surya Namaskar (Pose-7) |
25 | Surya Namaskar (Pose-8) |
26 | Surya Namaskar (Pose-9) |
27 | Surya Namaskar (Pose-10) |
28 | Surya Namaskar (Pose-11) |
29 | Surya Namaskar (Pose-12) |
Mukhya Yoga Asanas or Important Yoga Poses |
|
32 | Anjaneya Asana (Pose) |
33 | Setubandha Asana (Pose) |
34 | Sarvanga Asana |
35 | Sarvanga Asana (Pose) |
36 | Hala |
Asana | |
37 | Hala Asana (Pose) |
38 | Purvottan Asana |
39 | Purvottan Asana (Pose) |
40 | Matsya Asana (Pose) |
41 | Tolangula Asana (Pose) |
42 | Vajra Asana (Pose) |
43 | Supta Vajra Asana (Pose) |
44 | Pashchimottan Asana |
45 | Pashchimottan Asana (Pose) |
46 | Chakra Asana (Pose) |
48 | Bhujanga Asana (Pose) |
49 | Bhujanga Asana (Pose) |
50 | Shalabha Asana (Pose) |
51 | Dhanura Asana |
52 | Dhanura Asana (Pose) |
53 | Trikona Asana (Pose) |
54 | Mayur Asana |
55 | Mayur Asana (Pose) |
56 | Shirsha Asana |
58-61 | Shirsha Asana (Pose) |
62 | Vriksha Asana (Pose) |
63 | Ardha Matsyndra Asana |
64 | Ardha Matsyendra Asana (Pose) |
Shava Asana or Relaxation Exercises |
|
66 | Shava Asana (Pose) |
67 | The Art of Relaxation |
68 | Relaxation of the Mind |
71 | Relaxation of the Heart |
73 | Exercises in Relaxation |
Bandhas or Yogic Locks |
|
78 | Bandha Traya (Pose) |
79 | BANDHAS (Locks) |
80 | Mula Bandha |
81 | Uddiyan Bandha |
82 | Jalandhar Bandha |
83 | Bandha Traya |
84 | Maha Bandha Pose |
Mudras of Yogic Seals |
|
86 | Shanmukuhi Mudra (Pose) |
87 | MUDRA |
88 | Maha Mudra |
89 | Maha Vedha |
89 | Yoga Mudra |
90 | Yoga Mudra (Pose) |
91 | Viparita Karani Mudra |
92 | Viparita Karani Mudra (Pose) |
93 | Yoni Mudra or Shanmukhi Mudra |
94 | Unmani Mudra |
94 | Shambhavi Mudra |
95 | Kaki Mudra |
95 | Ashwini Mudra |
96 | Matangini Mudra |
96 | Khechari Mudra |
96 | Shakti Chalini Mudra |
97 | Tadana Kriya |
97 | Tadana Kriya (Pose) |
98 | Vajroli Mudra |
98 | SPECIAL INSTRUCTIONS |
99 | SIDDHIS OR PSYCHIC POWERS |
99 | Major Siddhis |
100 | Minor siddhis |
Pranayama or Breathing Exercises |
|
102 | Sukha Purvak Pranayama |
103 | PRANAYAMA |
108 | Sukha purvak Pranayama (pose) |
109 | Sukh purvak Pranayama |
110 | Kapala Bhati |
111 | Bhastrika Pranayama |
112 | Sheetali Pranayama (Pose) |
113 | Shitali Pranayama |
113 | Shitakari Pranayama |
114 | Sury Bheda Pranayama |
114 | Ujjayi Pranayama |
115 | Bharamari Pranayama |
116 | Om Panayama |
116 | Kundalini Pranayama-1 |
117 | Kundalini Pranayama-2 |
118 | Pranayama for Relaxation |
119 | Nadi Shodhanan Pranayama |
Dhyama Asana or Meditative Poses |
|
122 | Meditation (Pose) |
123 | Mantras Before Practice of Meditation |
123 | Dhyana Yoga |
126 | What is Meditation? |
127 | Dhyanam Nirvishayam Manah |
128 | General Guidance in Meditation |
130 | Different Exercises |
In the practice of Meditation | |
131 | The Marks of Success |
133 | Padma Asana (Pose) |
134 | jnana Mudra |
135 | Brahmanjali |
136 | Siddha Asana (Pose) |
137 | Swastikasana (Pose) |
138 | Sukha Asana (Pose) |
139 | Gomukha Asana (Pose) |
140 | Vira Asana (Pose) |
Vividha Asana or Variations of Poses |
|
142 | Vriksha Asana (Pose) |
143 | Ulluka Asana (Pose) |
144 | Chataka Asana (Pose) |
145 | Purna Supta Vajra Asana (Pose) |
146 | Pavan Mukta Asana (Pose) |
146 | Chakra Asana (Pose) |
147 | Lola Asana (Pose) |
147 | Koka Asana (Pose) |
148 | Pada Angushtha Asana (Pose) |
149 | Prishtha Vyayam Asna (Pose) |
150 | Kati Vyayam Asna (Pose) |
152 | Pavan Mukta Asna (Pose) |
153 | Kati Tadan Asna (Pose) |
154 | Griva Chakra Asna (Pose) |
155 | Ekapada Vira Asana |
156 | Nata Raja Asna (Pose) |
157 | Ekapada Akarshana Asna (Pose) |
158 | Urdhwa Uttan Asna (Pose) |
159 | Meru Banda Vakra Asna (Pose) |
159 | Janu Asna (Pose) |
160 | Utthita Janu Shira Asana (Pose) |
161 | Chandra Namaska (Pose-1) |
161 | Chandra Namaska (Pose-2) |
162 | Chandra Namaska (Pose-3) |
162 | Chandra Namaska (Pose-4) |
163 | Chandra Namaska (Pose-5) |
164 | Chandra Namaska (Pose-6) |
165 | Chandra Namaska (Pose-7) |
165 | Chandra Namaska (Pose-8) |
166 | Chandra Namaska (Pose-9) |
167 | Chandra Namaska (Pose-10) |
167 | Chandra Namaska (Pose-11) |
168 | Chandra Namaska (Pose-12) |
169 | Urdhwa Utthan Asna (Pose) |
170 | Garuda Asna (Pose) |
172 | Pada Santulan Asna (Pose) |
173 | Merudanda Vakra Asna (Pose) |
173 | Astavakra Asna (Pose) |
174 | Kati Chakra Asna (Pose) |
175 | Baithak Asna (Pose) |
176 | utthan Baithak Asna (Pose) |
Kriya Yo Na or Purificatory Exercise |
|
178 | Shat Karmas |
or six Purificatory Exercises | |
180 | Tratak |
180 | leti Kriya |
181 | Dhauti |
181 | Bahnisar Bhauti (Pose) |
182 | Basti |
183 | Nauli Kriya |
184 | Madhyama Nauli (Pose) |
186 | Nauli Kriya (Pose) |
Netra Vyayam or Eye Exercises |
|
188 | Tratak |
Abhyas Krama or Order of Practice |
|
196 | Table 1 (Beginners) |
197 | Table 2 (Intermediates) |
198 | Table 3 (Weak and Aged) |
199 | Table 4 (Busy People) |
200 | Table 5 (Advanced) |
Japa Yoga or Yoga of Repetition of Mystic Formulas |
|
203 | MANTRA |
203 | Theory of Mantra |
204 | Root Letters |
204 | Prayer for Universal Welfare |
205 | Practice of Japa |
206 | Mahamrityunjaya Mantra |
207 | Invocatory Kirtans |
Vyadhinivarak Yoga or Therapeutic Values of Yoga Exercises |
|
211 | Principles of Physiology |
215 | Hatha Yoga and Modern Physiology |
216 | General Effects of Asanas |
217 | Local Effects of Asanas |
220 | Yoga Exercises for Health |
and prevention of Diseases | |
223 | Effects of Pranayamas |
Kundalini Yoga or Yoga of Mystic Energy |
|
227 | Chakras of Kundalini |
228 | Sushumna Nadi |
229 | CHAKRAS |
237 | Practice of Kundalini Yoga |
237 | Various Methods |
Arogya Rahasya or Secrets of Health |
|
245 | Secrets of Health and Vitality |
247 | Health and Happiness |
through Hatha Yoga | |
251 | THE NEED FOR YOGA |
251 | Yama |
252 | Niyama |
253 | Asana |
253 | Pranayama |
253 | Pratyahar |
254 | Dharana |
254 | Dharana (Meditation) |
254 | Samadhi (Super-consciousness) |
255 | QUESTIONS & ANSWERS |
Vividha Asana or Variations of Poses |
|
257 | Khaga Asana (Pose) |
257 | Utthita Padma Asana (Pose) |
Ekahasta Prishtha | |
258 | Vakra Asana (Pose) |
258 | Vakra Asana (Pose) |
258 | Utthita Padma Asana (Pose) |
259 | Vriksha Asana (Pose) |
259 | Vriksha Asana (Pose) |
260 | Dwihasta Utthita Asana (Pose) |
260 | Baka Asana (Pose) |
261 | Kurma Asana (Pose) |
261 | Kalyana Asana (Pose) |
261 | Pada Griva Asana (Pose) |
262 | Baddha Padma Asana (Pose) |
262 | Chakra Asana (Pose) |
262 | Baka Asana (Pose) |
263 | Baddha Padma Asana (Pose) |
263 | Janu Prishtha Badha |
Paschimottan Asana (Pose) | |
263 | Pada Griva |
Paschimpttan Asana (Pose) | |
263 | Ardha Baddha Padma |
Paschimottan Asana (Pose) | |
264 | Sarvanga Baddha Asana (Pose) |
264 | Vrischika Asana (Pose) |
265 | Vrischika Asana (Pose) |
265 | Baddha Padma Asana (Pose) |
265 | Kona Asana (Pose) |
266 | Garuda Asana (Pose) |
266 | Family Demonstration |
267 | Urdha Eka Pad Asana (Pose) |
268 | Glossary |
270 | My Life (Poetry) |
271 | Spiritual letter |
372 | In Tune with Infinity (Poetry) |
Illustrations & Diagrama | |
14 | Lord Vishnu |
107 | Table of Pranas |
218 | Local Effects of Asanas |
219 | Respiration and Circulation |
224 | Nerve Centers & Endocrine Glands |
of the Chakras | |
226 | Chakras of Kundalini Yoga |
230 | Muladhara Chakra |
231 | Swadhisthan Chakra |
232 | Manipur Chakra |
233 | Anahata Chakra |
234 | Vishudhi Chakra |
235 | Ajna Chakra |
236 | Sahastrar Chakra |