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Books > Yoga > First Steps to Higher Yoga: An Exposition to First Five Constituents of Yoga
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First Steps to Higher Yoga: An Exposition to First Five Constituents of  Yoga
First Steps to Higher Yoga: An Exposition to First Five Constituents of Yoga
Description

About the Author:

Shri Yogeshwaranand Parmahans formerly known as Brahmachari Vyas Devji, left his home of a tender age of fourteen in search of knowledge and self-realisation. The young Brahmachari spent the early years of his life in the study of sanskrit and mastering. the scriptural lore. He, then, followed the path of ancient rishis of the Himalayas and practised the most difficult tapasya and Yogic Sadhana while continuing the search of real guru who could lead him to the final goal. He came across a number ascetics about whom one reads only in the scriptures but his search came to an end only when he met Avadoot Swami Almanandji, who had then returned from Tibet.

By constant and dedicated practice of meditation he experienced various types f Samadhis, some of them lasting for several weeks which culminated in his gaining knowledge of self-realization, origin and dissolution of cosmos and the goal of human existence. The esoteric knowledge which used to pass from guru to disciple through personal relationship and which sometimes required not only a whole lifetime but several lives, has now been set down, at the behest of his guru, in his books.

He joined the Brahma on April 23, 1985 at the age of ninty-nine.

About The Book

This book is based on the personal experiences of Brahmarshi Shree 108 Swami Yogeshwaranand Ji Saraswati, who led a life of noble dedication to the cause of spirituality and God-realization, Since his boyhood, he has been practising Yoga, which has enabled him to solve the problems relating to the Prakriti, the Self and the Overself. This, first among the series of three books, explains how one aspiring for a spiritual life should prepare himself, the subsequent two being 'Science of Soul' and 'Science of Divinity'.

'Bahiranga- Yoga' is an exhaustive and scholarly treatise on 300 bodily postures (Asanas), 70 breathing exercises (Pranayamas), 13 cleansing exercises (Shat-Karmas) and 15 controlling poses (Mudras). The last chapter is devoted to withdrawal of senses (Pratyahara) which is the goal of Bahiranga (External) Yoga. Every exercise is illustrated with photographs of postures either of the author himself or his disciples. It is a practical and reliable guide. The writer speaks with the self-confidence of one who has personally practised the exercises and benefited by them.

The thinking people all over the world are now taking interest in the Indian Yoga, especially for building physical health. The author, while explaining the technique of every Asana and Pranayama has also pointed what ailments can be cured or prevented by it. The physical health is a step not only towards moral and spiritual health but also in controlling mind and senses, this is ably explained in the concluding chapters.

Written by an authority on the subject, the book is indispensable for those who desire to make a thorough study of practical Yoga.

The Third Edition

The book has been thoroughly revised and enlarged. As many as 50 Asanas and 10 Pranayamas have been added to it. The excercises have been marshelled into 14 groups in accordance with their intricacy.

CONTENTS

Prologue   1
CHAPTER I
 
Restraints (Yamas) 5-42
(The First Constituent of Yoga)  
1 Non-violence Ahimsa 6-15
  Intellectual Non-violence Baudhika Ahimsa 7
  Non-violence of Speech Vachika Ahimsa 9
  Physical Non-violence Sharirika Ahimsa 11
2 Truthfulness Satya 15-21
  Intellectual Truthfulness Baudhika Satya 16
  Vocal Truth Vachika Asteya 17
  Physical Theft Sharirika Asteya 20
3 Non-Stealing Asteya 22-27
  Intellectual Non-stealing Baudhika Asteya 22
  Theft of Speech Vachika Asteya 23
  Physical Theft Sharirika Asteya 24
4 Celibacy brahmacharya 27-38
  Intellectual Celibacy Baudhika Brahmacharya 35
  Celibacy in Speech Vachika Brahmacharya 36
  Bodily Celibacy Sharirika Brahmacharya 36
5 Non-covetousness Aparigraha 38-42
  Intellectual Non-covetousness Baudhika Aparigraha 38
  Verbal Non-covetousness Vachika Aparigraha 40
  Material Non-attachment Sharirika Aparigraha 41
CHAPTER II
   
Observances (Niyamas)   43-60
The Second Constituent of Yoga)   43-60
1 Purity Shaucha 44-45
  Intellectual Purity Baudhika Shaucha 44
  Purity of Speech Vachika Shaucha 44
  Physical Purity Sharirika Shaucha 44
2 Contentment Santosha 46-50
  Intellectual Contentment Baudhika Santosha 46
  Contentment in Speech Vachika Santosha 49
  Bodily Contentment Sharirika Santosha 49
3 Austerity Tapa 50-56
  Mental Study Baudhika Tapa 51
  Austerity of Speech Vachika Tapa 52
  Physical Austerity sharirika Tapa 53
4 Self-Study Swadhyaya 56-58
  Mental Study Baudhika Swadhyaya 56
  Verbal Study Vachika Swadhyaya 57
  Physical Study Sharirika Swadhyaya 57
5 Meditation on God Ishwar-Pranidhan 58-63
  Mental Meditation Baudhika Ishwar-Pranidhan 59
  Verbal Meditation Vachika Ishwar Pranidhan 61
  Bodily Meditation Sharirika Ishwar Pranidhan 63
CHAPTER III
   
Group I    
Asanas (Physical Postures)   65-310
The Third Constituent of Yoga    
Asana Posture  
1 Siddha Perfect 70
2 Padma Lotus No. 1 71
3 Swastika Happy No. 1 72
4 Sukha Comfort 72
5 Kamala Lotus No. 2 73
6 Gomukha Cow-face 74
7 Vajra Bolt 74
8 Vira Warrior 75
9 Parvata Hill 75
10 Dhanushakarshana Bow Pull 76
11 Tula Balance 77
12 Utkata Knee-support 77
13 Uttana Manduka Raised Frog 78
14 Simha Lion 79
15 Mriga Deer 80
16 Skandha-Sanchalana Shoulder Motion 80
17 Bhringa Black Bee 81
18 Dviparshvaprishthabhimukha Spine-twist 81
19 Taa Palm-tree 82
20 Vajranga Hanuman-I 82
21 Kona Angle 83
22 Trikona Triangular 84
23 Ek apadadvihastabaddha Hands-on-foot 84
24 Mahavira Hanuman-II 85
25 Urdhwotthana Three-Lock 86
26 Dvi hasta-Chakra Arms-revolving 86
27 Shayana-pada-Sanchalana Legs-movement
Group II      
28 Ushtra Camel 100
29 Pada-hasta-Chatushkona Rectangular 10 0
30 Janu-badha-pada-angula Legs encircling 101
31 Vikastia-kamala Blossomed-lotus 101
32 Samana Sitting-with-Nauli 102
33 Ugra Extreme 102
34 Prana Prana 103
35 Pada-tala-samyukta-bhu-naman Half-Prostrate 103
36 Bhuja-danda Water-drawing 104
37 Manduki Froglet 104
38 Shutarmurga Ostrich 105
39 Pada-santulan One-leg-balance 106
40 Gaja Elephant 106
41 Eka-pada-virama One-leg rest 107
42 Utthita-kumbhaka Twist-round-waist 107
43 Dhruva Dhruva 108
44 Vama-dakshina-parshwaragamana Hands-on-one- foot 109
45 Utthita-ardha-Chakra Half-circle 109
46 Sashtanga-dandawata Prostration 110
47 Hala Plough 111
48 Manduka Frog 111
       
Group III      
49 Yoga Yoga 113
50 Gupta Celibate 113
51 Kurma Tortoise 114
52 Lata Creeper 115
53 Ekapada-Angushtha One-foot 115
54 Hasta bhuja Palm-sole 116
55 Ardhotthita Half-raised 117
56 Nabhipida Navel Press 117
57 Pada-Trikona Triangular 118
58 Chamgadar Bat 118
59 Apana Uddiyanabandha 119
60 Dvipada-angushtha-sthita Toes-balancing 119
61 Shirsha Head stand 120
62 Sahaja Natural 122
63 Pavanamukta Knee-to-nose 123
64 Karnapida Knee-Pressing-ear 123
65 Supta Vajra Lying down Bolt 124
66 Purna-Supta-Vajra Full-lying-down Bolt 125
67 Uttanapada Legs-up 125
68 Viparita karna Shoulder-stand 126
69 Parshva-trikona Side-triangular 127
70 Bhairava Bhairava 127
71 Vamana Dwarf 128
72 Vivritikarna Arms-in-legs 129
73 Prishthabaddha-ekpada-Janusparsha Knee-nose 129
74 Dvipada-ekahastasthitaurdhvahasta Knee-on-elbo w 130
75 Prishthabaddha-Janusparsha Knee-nose 131
Group IV      
76 Hastapada gupta Hide-Extremities 132
77 Kukkuta Cock 132
78 Kaka Crow 133
79 Padapraasarana Kachchapa Tortoise 133
80 Sarika Cuckoo 134
81 Vakshasthala-janupida Press-knee-chest 134
82 Viparita-hasta-Bhunamana Half-Prostrate 135
83 Ekapadotthana-Janu-shira Knee-nose 13 5
84 Padakunchana Leg-contraction 136
85 Shatpada Six-Feet 136
86 Garuda Eagle 137
87 Sankata Difficult 137
88 Utthita-Ekapada Hasta One-leg-up 138
89 Kroncha Crane 139
90 Padangushtha-Utthita Soles-and-palms 13 9
91 Shirapida Press-head 140
92 Matsya Fish 141
93 Moodhagarbha Child-in-the-womb 141
94 Garbha Child-in-the-womb 142
95 Shayana padasamyukta-hasta-sparsha Toe-touching 143
96 Patanga Moth 143
97 Vriksha Tree 144
Group V      
98 Badhapadma Locked Lotus 145
99 Mukta Toe-knee-stand 145
100 Goraksha Goraksha 146
101 Ardha-Matsyendra Half-Matsyendra 146
102 Pika Pea-cock 147
103 Moolapida-Bhunaman Perineum-Press 1 48
104 Pada hasta Hands-and-feet 148
105 Vistritapada-parshwa-Bhunamaskar Side-bowing 149
106 Padatalasamyukta-murdha-sparsha Fingers and toes-on-head 149
107 Sarvanga Shoulder stand 150
108 Sarpa Snake 151
109 Danda Stretch 151
110 Ekapada One-leg 152
111 Dviparshwa Side-rolling 153
112 Dhanura Bow 153
113 Khaga Bird 154
114 Dvipadachakra Legs-revolving 155
115 Poorvottana Back-leading 155
Group VI      
116(1) Pashchimottana Front-leaning-I 157
116(2) Janubaddha Pashchimottana Front-leaning  
    (knee lock)-II 157
116(3) Padabaddha Pashchimottana Front-leaning  
    feet-lock)-III 158
116(4) Prishthabaddha Front-leaning  
  Paschimottana (back-lock)-V 159
116(5) Parshnibaddha Front-leaning  
  Paschimottna (heel-lock)-V 159
116(6) Dvihasta-Prasarana Front-leaning  
  Paschimottana (hands-spread)-VI 160
116(7) Prishtha-Mushthibaddha Front-leaning (fingers-  
  paschimottana lock-at back)-VII 161
116(8) Ekapada-Pashchimottana Front-leaning
    (one-leg)-VIII 161
116(9) Ardhabaddha-Padma Front-leaning
  Paschimottana (half-lotus)-IX 162
116(10) Padagriva Pashcimottana Front-leaning  
    (foot-on-neck)-X 163
116(11) Januprishthabaddha Front-leaning
  Paschimottna (back-knee-lock)-XI 163
116(12) Viparita-pada-Prasarana (Front-leaning (legs-  
  Pashchimottana stretched-on-sides)-XII 164
117 Merudandavakra Spine-bend 165
118 Utthita-janu-shira Samyukta Head on knees 166
119 Ashtavakra Eight-curve 166
120 Hastabadha-shirapadma Head-in-steps 167
121 Utthita-ekapada-Janushira Knee-head 1 67
122 Mushtibadha-hastachakra Locked-palms-revolvin g 168
123 Ekahasta-prishtha kona One-hand-back-angle  
124 Grivachakra Neck-Revolving 169
125 Chakra Circle 170
126 Nabhidarshana Navel-gaze 171
127 Supta-ekapadakarshana Navel-I 172
128 Shalabha Locust 172
129 Nabhi Navel-II 173
130 Viparita-padma-shayana Inverted Lotus 173
Group VII      
131 Shuka Parrot 175
132 Padmashira Head-cum-lotus 175
133 Shila Rock 176
134 Utthita-bhujotthana Palms-balance 177
135 Padasanchalana Cycling 177
136 Ekahasta-danda One-hand-stretch 178
137 Ekapadahastadanda One-hand-foot-stretch
138 Sthita-Urdhavapada-vistrita Raised-feet-arms 180
139 Sarvangabadha All-limbs-locked 180
140 Vaka Heron 181
141 Hansa Swan 181
142 Utthitapada-hastabadha-    
  bhunamaskar   182
143 Urdhwapadatala-samyukta Half tree 183
144 Urdhwapadma Inverted-lotus 184
145 Viparita-hastapada Full-bend 184
146 Utthita-ekapadakarshana Toe Pull 185
147 Uthita-hasta-prasarna Streched-arms-bending 186
148 Mayura Peacock 187
149 Ekahasta-shariro-thana Balancing-on-one-hand 188
150 Mayuri Peahen 189
151 Setubandha Bridge 190
152 Chakori Skylark 190
Group VIII      
153 Asa Rest or Stay 192
154 Prishtha badha-padangu Toe-nose  
  shthanasikasparsha   193
155 Utthita-dvijanu-shirasparsha Knee nose 193
156 Prishthapadasthita Legs-crossed 194
157 Ekapada-janubadha Ankle-thigh 194
158 Kapota Pigeon 195
159 Padangushtha-sthita-nitamba Heels-beside-hips< /td> 196
160 Utthitapadma Raised-lotus 196
161 prishthabadha Hands locked 197
162 Suryanamaskar Sun salutation 198
163 Ekapada-grivadanda One-leg-on-neck 2 04
164 Padanamskara Hands-feet-back-circle 2 06
165 Dvipada-nasagrasparsha Toes-touching-nose 206
166 Padanamaskara Back-rolling 206
167 Nauka Boat 207
168 Dvihastabadha-supta- Knee-nose-VII  
  ekkapada-janusparsha   207
169 Padaprasarna-sarvanga-tula Legs-stretched Balance 208
170 Supta-ekapada-shira Feet-pillow 209
Group IX      
171 Ekapadagriva Foot-on-neck 210
172 Bakapadaprasarna Knees-on-arms 210
173 Sankocha Contraction 211
174 Dvihasta-utthita-padaprasarna Palms-Balance 211
175 Khanjana Bird 212
176 Chataka Sky-lark 213
177 Dvihasta-ekapada-utthita Palms balancing 213
178 Dvipada-nasagra-sparsha Toes-touching-nose 214
179 Chandra-namaskara Moon-Salutation 21 4
180 Supta-padangushtha Head-toes-elbows 221
181 Ulukapada-prasarana Stretched-leg-owl 222
182 Shirsha-chakra Head-circle 222
183 Hastapada-vistrita Extremities-stretched 223
184 Supta-padangushtha Head-toes-elbows 224
185 Dvikona Bridge 224
186 Shirshapada Head-feet-balance 225
Group X      
187 Prishthabadha-padaprasarana Spread-legs 227
188 Matsyendra Matsyendra 227
189 Viparita-pada-prasarana Legs-stretched-opposite 228
190 Parshwakaka Crow-side 229
191 yanoddiyana Flying-plane 229
192 Dvihasta-utthita-padaprasarana palms-balancing< /td> 230
193 Padagumphita-utthita Legs-entangled 23 1
194 Vistritapada-hastaparsha Legs-stretched 231
195 Shakuni Parrot 232
196 Chakravaka Chakrabird 233
197 Vistritapada-urdhvanamaskar Spread legs 233
198 Kalyana Happy 234
199 Hastotthit-urdhvapadatala Joined-soles-tree
  Samyukta   235
200 Hasta-shirsha Palms-stand 236
201 Shava Corpse 236
202 Ekapada-Shirsha Head-stand 237
203 Padavakra-kapali legs-revolving 237
204 Prishtha Badhajanu- Arms-locked-bending  
  bhunamaskar   238
205 Hastasthita-tiryakaurdhvanga Palms-balance 238
206 Upadhana Pillow 239
207 Sarvanga-Chakra All-limbs circle 239
208 Supta-ekapadasanchalana Leg-revolving 240
209 Yana Aeroplane 241
210 Shiraprishtha-padma Lotus 241
211d> Viparita-padangushta Head-toes  
  shirasparsha   242
Group XI      
212 Uttankurma Tortoise 243
213 Utthita-dvipada-driva Legs-on-neck 243< /td>
214 Vrishchika Scorpion 244
215 Hastasthita-paddotthana Palms-balance 245
216 Hastabadha-padma Locked-lotus 245
217 Vakra Curved 246
218 Vikata Difficult 246
219 Prshnipida Heels-pressed 247
220 uttamanga Palms-balancing 248
221 Dvipadabhujotthana Palms-balancing 24 8
222 Kandapida-urdhwanamaskara Instep 24 9
223 Janu Thigh 250
224 Hastasthita-urdhvapadma Palms balance 250
225 Baka-uddiyana Flying-heron 251
226 Urdhvapadma Inverted lotus 252
227 Urdhva-Ekapada Palms balance 252
228 Saranga Saranga 253
229 Supta-Ekapada-Urdhva Pole 254
230 Hastashirsha-chakra Head-and-hands circle 254
231 Shayanottaua Waist-bending 255
232 Tittibha Tittibha Bird  
233 Januprishtha-badhapadma Locked-lotus 256
234 Vistritahasta-padachakra Heels-on-head 257
Group XII      
235 Dvipada-griva Feet-on-neck 258
236 Yoni or Bhaga Soles-opposite 258
237 Bhadra Full-ankle-twist 259
238 Kandapida Sole-on-navel 260
239 Vistritapada Spread-on-navel 260
240 Shirshabadha-utthitajanu Knee-nose-III
  sparsha    
241 Kronchoddiyana Flying crane 262
242 Padmajanubadha-utthita Locked Lotus 262
243 Utthita-ekapada-griva Foot-on-neck 263
244 Mool-bandha-nabhitadana Perineum navel-press 263
245 Pada-vikalanga Ankle-on-thigh 264
246 Ekapada-viparita-mastaka Soles-on-Head
  sparsha   265
247 Ardhachandra Half-moon 265
248 Hastotthitaordhwapada Stand-on-hands  
  prasarana   266
249 Utthitashirsha Forearms-stand 267
250 Mayur-chal Peacock-walk 267
251 Urdhvamukha- Palms-balance  
  bhusparsha   268
252 Ekotthita-ekapada-prasarana Palms-balance 269
253 Urdhava-vajra Inverted bolt 269
254 Padangushtha-shikha-sparsha Toe-holding
255 Paryanka Bed 270
256 Chatushapada Lizard 271
257 Ardha chakra Semi-Circle 271
258 Hastapada merudanda Four limbs-spine 272
259 Ekapadautthana-chakra Leg-raised-Cirlce
260 Viparita Pada Mastak-Sparsha Feet-head-touch 273
261 Tolangula Balance-on-fists 274
262 Hasta-adhar-urdhva-pada Hand stand-raised legs 275
263 Makar Crocodile 275
264 Udarjarankush Abdomen-reform 276
Group XIII      
265 Supta-hasta-Vama- Rest-on-hand-foot-left  
  Parshwa bend 277
266 Pada-vakra-eka-pada Shayan Leg-bend-side-rest 277
267 Eka-pada-Urdhwa-Nakul Leg-raised-mongose 278
268 Supta-pada-peedam Leg-press-rest 279
269 Urdhwa-mukha-supta-padma Up face-lotus-rest 280
270 Urdhwa-hasta-vakra-Bhu Raised-hand forward  
  Naman bend 281
271 Janu-pada-nitamba-sthita Hips-on-heel rest 281
272 Eka-pada-greeva-namaskar Legs-on-neck hands-  
    folded 282
273 Kati badha-pada-tala Waist-locked sole-joined  
  Samyukta    
274 Badha-padma-janusparsha Lotus-locked knee-touch 284
275 Janushita-ardha-chakra Knee-rest-semi-circle 285
276 Janubadha-eka-parshwa Knee-locked-side-bend 286
277 Pada-tala-samyukta-eka- Joint-sole-side-bend  
  parshwa   287
278 Eka-pada-janu-utthita-kati- Knee-rest-raised hip-  
  vakra semi-circle 288
279 Hasta-pada-Akarshana Hand-leg-pull 29 3
280 Uthita-ardha-padama-janu- Raised-semi-lotus-join ed  
  shira-samyukta head-knee 294
281 Uthita-pada-greeva-janu Raised-leg-neck-knee  
  shira-sparsha touch 295
282 Chatvshpad-gaman Inverted-limb locomotion 296
Group XIV      
283 Bheki Asana Froglet 297
284 Padma-bhoo-naman Lotus forward 297
285 Janubadha-eka-parshva Knee-locked-shide ben 298
286 Vistrita-pada-bhoonaman Stretched-leg-side-ben d 299
287 Danda-vakra-janu-shira Head-knee-joined-leg  
  Samyukta stretched 301
288 Hastotthita-eka-pada prasarna Stretched-leg-balance-  
  Asana on-arms 301
289 Urdhva-hasta-sthita-eka-pada- Raised hands-rest-on leg  
  virama   302
290 Viparita-namaskar Inverted-bending 303
291 Hasta-gumphita-janu Arms-locked-knee-rest 304
292 Poorva Leg-arms-stretched 305
293 Pada-vakra-viparita-hasta- Leg-bent-inverted-han d-  
  sparsha touch 305
294 Eka-hasta-sthita-urdhva Blance-on-hand-raised  
    leg 306
295 Eka-hasta-pada-urdhva-chakra Hand-rest up-leg-circle 307
296 Supta-eka-padajanu-shir- Rest-on eg-hand-knee-  
  samyukta Joined 307
297 Udarpida Abdoman Compression 308
298 Supta-pada-vakra-urdhva- Rest-on-feet-face-up  
  mukh   309
299 Hasta-sthita-urdhva-pada- Rest-on-hands-bent-  
  vakra raised-legs 309
300 Poorna Vishram Complete Rest 310
CHAPTER IV
Pranayama (Science of Breathing) 311-362
(The Fourth Constituent of Yoga)  
1 Bahyavritti (Rechaka) 317
2 Abhyantaravritti (Puraka) 317
3 Stambhavritti (Kumbhaka) 317
4 Bahyabhyantaravishayakshepi 317
5 Sahita Kumbhaka 320
6 Surya Bhedi 321
7 Ujjayi 321
8 Bhramari 322
9 Murchha 322
10 Kewali 323
11 Bhastrika 324
12 Sitali Kumbhaka 325
13 Sitkari 326
14 Plavani Kumbhaka 327
15 Vakshasthala Rechaka 329
16 Madhya Rechaka 329
17 Agni Pradipta 330
18 Anuloma Viloma 332
19 nadi Shodhan/Nadi Shuddhi 332
20 Sitkara 333
21 Dirgha Shwasa Prashwasa 333
22 Laghu Shwasa Prashwasa 333
23 Prachhardana 334
24 Agni Prasarana 334
25 Chaturmukhi 334
26 Tribandha Rechaka 335
27 Tribandha Kumbhaka 336
28 Chandra Bhedana 336
29 Urdhwa Mukha Bhastrika 336
30 Shanmukhi Rechaka 337
31 Hridya Stambha 337
32 Yantra Gamana 339
33 Vama Rechaka 340
34 Dakshina Rechaka 340
35 Mukha Prasarana Puraka Kumbhaka 340
36 Kantha Vata Udara Puraka 340
37 Pranava Dhwanyatmaka 341
38 Sarva Dwara Baddha 342
39 Kapala Bhati 343
40 Mukha Puraka Kumbhaka 343
41 Eka Anga Stambha 344
42 Sarvanga Stambha 344
43 Vayaviya Kumbhaka 344
44 Sukshma Shwasa Prashwasa 345
45 Prana Apana Samyukta 345
46 Bahya Abhyantara Kumbhaka or Sahita Kumbhaka 346
47 Nadi Awarodha 346
48 Sapta Vyahriti 347
49 Urasthala Shuddhi 348
50 Shakti Prayoga 348
51 Kapalarandhrashodhana 350
52 Nadasravana 351
53 Pranastambha 351
54 Vayudharanakumbhaka 351
55 Chakrabhedana or Subtle 352
56 Shitakarsana 353
57 Shitadharaka 353
58 Kashudhastambhana 353
59 Kapolakumbhaka 354
60 Vedic 354
61 Vayupuraka 355
62 Vama-dakshina Viloma 356
63 Rasananda 356
64 Antargamana Kumbhaka 357
65 Trimatrika Kumbhaka 357
66 Urdhva-mukha Pranastambhana 358
67 Shahti Udbodhana 359
68 Pranava Japa 359
69 Pranadharana 360
70 Shakti Presana 360
CHAPTER V
   
Shat-Karmas   363-378
1 Dhauti 364
2 Basti 365
3 Neti 366
4 Trataka 369
5 Nauli 370
6 Kapala Bhati 371
7 Brahma Datuna 371
8 Jala Neti 373
9 Gajakarni or Kunjar Kriya 374
10 Pavana Basti 375
11 Agnisara-kriya 375
12 Varisara-dhauti 376
13 Shankhaprakshalana-kriya 377
CHAPTER VI
   
Mudras   379-388
1 Maha Mudra 379
2 Maha Bandha Mudra 380
3 Maha Bedha Mudra 380
4 Khechari Mudra 381
5 Viparitakarni Mudra 382
6 Bajroli Mudra 383
7 Shakti Chalini Mudra 384
8 Yoni Mudra 384
9 Unmani Mudra 385
10 Shambhawi Mudra 385
11 Kaki Mudra 385
12 Ashwini Mudra 386
13 Tribandha Mudra 386
14 Matangini Mudra 387
15 Yoga Mudra 387
CHAPTER VII
   
Pratyahara 388-397
(The Fifth Constituent of Yoga)  
Conclusion 398-401
Glossary 402-410
Yoga for Health 411-414
Index 415-420

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First Steps to Higher Yoga: An Exposition to First Five Constituents of Yoga

Item Code:
IDF813
Cover:
Hardcover
Edition:
2011
Publisher:
ISBN:
8187109017
Language:
English
Size:
8.5" X 5.5"
Pages:
420 (B & W Ills:210)
Price:
$35.00   Shipping Free
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First Steps to Higher Yoga: An Exposition to First Five Constituents of  Yoga

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About the Author:

Shri Yogeshwaranand Parmahans formerly known as Brahmachari Vyas Devji, left his home of a tender age of fourteen in search of knowledge and self-realisation. The young Brahmachari spent the early years of his life in the study of sanskrit and mastering. the scriptural lore. He, then, followed the path of ancient rishis of the Himalayas and practised the most difficult tapasya and Yogic Sadhana while continuing the search of real guru who could lead him to the final goal. He came across a number ascetics about whom one reads only in the scriptures but his search came to an end only when he met Avadoot Swami Almanandji, who had then returned from Tibet.

By constant and dedicated practice of meditation he experienced various types f Samadhis, some of them lasting for several weeks which culminated in his gaining knowledge of self-realization, origin and dissolution of cosmos and the goal of human existence. The esoteric knowledge which used to pass from guru to disciple through personal relationship and which sometimes required not only a whole lifetime but several lives, has now been set down, at the behest of his guru, in his books.

He joined the Brahma on April 23, 1985 at the age of ninty-nine.

About The Book

This book is based on the personal experiences of Brahmarshi Shree 108 Swami Yogeshwaranand Ji Saraswati, who led a life of noble dedication to the cause of spirituality and God-realization, Since his boyhood, he has been practising Yoga, which has enabled him to solve the problems relating to the Prakriti, the Self and the Overself. This, first among the series of three books, explains how one aspiring for a spiritual life should prepare himself, the subsequent two being 'Science of Soul' and 'Science of Divinity'.

'Bahiranga- Yoga' is an exhaustive and scholarly treatise on 300 bodily postures (Asanas), 70 breathing exercises (Pranayamas), 13 cleansing exercises (Shat-Karmas) and 15 controlling poses (Mudras). The last chapter is devoted to withdrawal of senses (Pratyahara) which is the goal of Bahiranga (External) Yoga. Every exercise is illustrated with photographs of postures either of the author himself or his disciples. It is a practical and reliable guide. The writer speaks with the self-confidence of one who has personally practised the exercises and benefited by them.

The thinking people all over the world are now taking interest in the Indian Yoga, especially for building physical health. The author, while explaining the technique of every Asana and Pranayama has also pointed what ailments can be cured or prevented by it. The physical health is a step not only towards moral and spiritual health but also in controlling mind and senses, this is ably explained in the concluding chapters.

Written by an authority on the subject, the book is indispensable for those who desire to make a thorough study of practical Yoga.

The Third Edition

The book has been thoroughly revised and enlarged. As many as 50 Asanas and 10 Pranayamas have been added to it. The excercises have been marshelled into 14 groups in accordance with their intricacy.

CONTENTS

Prologue   1
CHAPTER I
 
Restraints (Yamas) 5-42
(The First Constituent of Yoga)  
1 Non-violence Ahimsa 6-15
  Intellectual Non-violence Baudhika Ahimsa 7
  Non-violence of Speech Vachika Ahimsa 9
  Physical Non-violence Sharirika Ahimsa 11
2 Truthfulness Satya 15-21
  Intellectual Truthfulness Baudhika Satya 16
  Vocal Truth Vachika Asteya 17
  Physical Theft Sharirika Asteya 20
3 Non-Stealing Asteya 22-27
  Intellectual Non-stealing Baudhika Asteya 22
  Theft of Speech Vachika Asteya 23
  Physical Theft Sharirika Asteya 24
4 Celibacy brahmacharya 27-38
  Intellectual Celibacy Baudhika Brahmacharya 35
  Celibacy in Speech Vachika Brahmacharya 36
  Bodily Celibacy Sharirika Brahmacharya 36
5 Non-covetousness Aparigraha 38-42
  Intellectual Non-covetousness Baudhika Aparigraha 38
  Verbal Non-covetousness Vachika Aparigraha 40
  Material Non-attachment Sharirika Aparigraha 41
CHAPTER II
   
Observances (Niyamas)   43-60
The Second Constituent of Yoga)   43-60
1 Purity Shaucha 44-45
  Intellectual Purity Baudhika Shaucha 44
  Purity of Speech Vachika Shaucha 44
  Physical Purity Sharirika Shaucha 44
2 Contentment Santosha 46-50
  Intellectual Contentment Baudhika Santosha 46
  Contentment in Speech Vachika Santosha 49
  Bodily Contentment Sharirika Santosha 49
3 Austerity Tapa 50-56
  Mental Study Baudhika Tapa 51
  Austerity of Speech Vachika Tapa 52
  Physical Austerity sharirika Tapa 53
4 Self-Study Swadhyaya 56-58
  Mental Study Baudhika Swadhyaya 56
  Verbal Study Vachika Swadhyaya 57
  Physical Study Sharirika Swadhyaya 57
5 Meditation on God Ishwar-Pranidhan 58-63
  Mental Meditation Baudhika Ishwar-Pranidhan 59
  Verbal Meditation Vachika Ishwar Pranidhan 61
  Bodily Meditation Sharirika Ishwar Pranidhan 63
CHAPTER III
   
Group I    
Asanas (Physical Postures)   65-310
The Third Constituent of Yoga    
Asana Posture  
1 Siddha Perfect 70
2 Padma Lotus No. 1 71
3 Swastika Happy No. 1 72
4 Sukha Comfort 72
5 Kamala Lotus No. 2 73
6 Gomukha Cow-face 74
7 Vajra Bolt 74
8 Vira Warrior 75
9 Parvata Hill 75
10 Dhanushakarshana Bow Pull 76
11 Tula Balance 77
12 Utkata Knee-support 77
13 Uttana Manduka Raised Frog 78
14 Simha Lion 79
15 Mriga Deer 80
16 Skandha-Sanchalana Shoulder Motion 80
17 Bhringa Black Bee 81
18 Dviparshvaprishthabhimukha Spine-twist 81
19 Taa Palm-tree 82
20 Vajranga Hanuman-I 82
21 Kona Angle 83
22 Trikona Triangular 84
23 Ek apadadvihastabaddha Hands-on-foot 84
24 Mahavira Hanuman-II 85
25 Urdhwotthana Three-Lock 86
26 Dvi hasta-Chakra Arms-revolving 86
27 Shayana-pada-Sanchalana Legs-movement
Group II      
28 Ushtra Camel 100
29 Pada-hasta-Chatushkona Rectangular 10 0
30 Janu-badha-pada-angula Legs encircling 101
31 Vikastia-kamala Blossomed-lotus 101
32 Samana Sitting-with-Nauli 102
33 Ugra Extreme 102
34 Prana Prana 103
35 Pada-tala-samyukta-bhu-naman Half-Prostrate 103
36 Bhuja-danda Water-drawing 104
37 Manduki Froglet 104
38 Shutarmurga Ostrich 105
39 Pada-santulan One-leg-balance 106
40 Gaja Elephant 106
41 Eka-pada-virama One-leg rest 107
42 Utthita-kumbhaka Twist-round-waist 107
43 Dhruva Dhruva 108
44 Vama-dakshina-parshwaragamana Hands-on-one- foot 109
45 Utthita-ardha-Chakra Half-circle 109
46 Sashtanga-dandawata Prostration 110
47 Hala Plough 111
48 Manduka Frog 111
       
Group III      
49 Yoga Yoga 113
50 Gupta Celibate 113
51 Kurma Tortoise 114
52 Lata Creeper 115
53 Ekapada-Angushtha One-foot 115
54 Hasta bhuja Palm-sole 116
55 Ardhotthita Half-raised 117
56 Nabhipida Navel Press 117
57 Pada-Trikona Triangular 118
58 Chamgadar Bat 118
59 Apana Uddiyanabandha 119
60 Dvipada-angushtha-sthita Toes-balancing 119
61 Shirsha Head stand 120
62 Sahaja Natural 122
63 Pavanamukta Knee-to-nose 123
64 Karnapida Knee-Pressing-ear 123
65 Supta Vajra Lying down Bolt 124
66 Purna-Supta-Vajra Full-lying-down Bolt 125
67 Uttanapada Legs-up 125
68 Viparita karna Shoulder-stand 126
69 Parshva-trikona Side-triangular 127
70 Bhairava Bhairava 127
71 Vamana Dwarf 128
72 Vivritikarna Arms-in-legs 129
73 Prishthabaddha-ekpada-Janusparsha Knee-nose 129
74 Dvipada-ekahastasthitaurdhvahasta Knee-on-elbo w 130
75 Prishthabaddha-Janusparsha Knee-nose 131
Group IV      
76 Hastapada gupta Hide-Extremities 132
77 Kukkuta Cock 132
78 Kaka Crow 133
79 Padapraasarana Kachchapa Tortoise 133
80 Sarika Cuckoo 134
81 Vakshasthala-janupida Press-knee-chest 134
82 Viparita-hasta-Bhunamana Half-Prostrate 135
83 Ekapadotthana-Janu-shira Knee-nose 13 5
84 Padakunchana Leg-contraction 136
85 Shatpada Six-Feet 136
86 Garuda Eagle 137
87 Sankata Difficult 137
88 Utthita-Ekapada Hasta One-leg-up 138
89 Kroncha Crane 139
90 Padangushtha-Utthita Soles-and-palms 13 9
91 Shirapida Press-head 140
92 Matsya Fish 141
93 Moodhagarbha Child-in-the-womb 141
94 Garbha Child-in-the-womb 142
95 Shayana padasamyukta-hasta-sparsha Toe-touching 143
96 Patanga Moth 143
97 Vriksha Tree 144
Group V      
98 Badhapadma Locked Lotus 145
99 Mukta Toe-knee-stand 145
100 Goraksha Goraksha 146
101 Ardha-Matsyendra Half-Matsyendra 146
102 Pika Pea-cock 147
103 Moolapida-Bhunaman Perineum-Press 1 48
104 Pada hasta Hands-and-feet 148
105 Vistritapada-parshwa-Bhunamaskar Side-bowing 149
106 Padatalasamyukta-murdha-sparsha Fingers and toes-on-head 149
107 Sarvanga Shoulder stand 150
108 Sarpa Snake 151
109 Danda Stretch 151
110 Ekapada One-leg 152
111 Dviparshwa Side-rolling 153
112 Dhanura Bow 153
113 Khaga Bird 154
114 Dvipadachakra Legs-revolving 155
115 Poorvottana Back-leading 155
Group VI      
116(1) Pashchimottana Front-leaning-I 157
116(2) Janubaddha Pashchimottana Front-leaning  
    (knee lock)-II 157
116(3) Padabaddha Pashchimottana Front-leaning  
    feet-lock)-III 158
116(4) Prishthabaddha Front-leaning  
  Paschimottana (back-lock)-V 159
116(5) Parshnibaddha Front-leaning  
  Paschimottna (heel-lock)-V 159
116(6) Dvihasta-Prasarana Front-leaning  
  Paschimottana (hands-spread)-VI 160
116(7) Prishtha-Mushthibaddha Front-leaning (fingers-  
  paschimottana lock-at back)-VII 161
116(8) Ekapada-Pashchimottana Front-leaning
    (one-leg)-VIII 161
116(9) Ardhabaddha-Padma Front-leaning
  Paschimottana (half-lotus)-IX 162
116(10) Padagriva Pashcimottana Front-leaning  
    (foot-on-neck)-X 163
116(11) Januprishthabaddha Front-leaning
  Paschimottna (back-knee-lock)-XI 163
116(12) Viparita-pada-Prasarana (Front-leaning (legs-  
  Pashchimottana stretched-on-sides)-XII 164
117 Merudandavakra Spine-bend 165
118 Utthita-janu-shira Samyukta Head on knees 166
119 Ashtavakra Eight-curve 166
120 Hastabadha-shirapadma Head-in-steps 167
121 Utthita-ekapada-Janushira Knee-head 1 67
122 Mushtibadha-hastachakra Locked-palms-revolvin g 168
123 Ekahasta-prishtha kona One-hand-back-angle  
124 Grivachakra Neck-Revolving 169
125 Chakra Circle 170
126 Nabhidarshana Navel-gaze 171
127 Supta-ekapadakarshana Navel-I 172
128 Shalabha Locust 172
129 Nabhi Navel-II 173
130 Viparita-padma-shayana Inverted Lotus 173
Group VII      
131 Shuka Parrot 175
132 Padmashira Head-cum-lotus 175
133 Shila Rock 176
134 Utthita-bhujotthana Palms-balance 177
135 Padasanchalana Cycling 177
136 Ekahasta-danda One-hand-stretch 178
137 Ekapadahastadanda One-hand-foot-stretch
138 Sthita-Urdhavapada-vistrita Raised-feet-arms 180
139 Sarvangabadha All-limbs-locked 180
140 Vaka Heron 181
141 Hansa Swan 181
142 Utthitapada-hastabadha-    
  bhunamaskar   182
143 Urdhwapadatala-samyukta Half tree 183
144 Urdhwapadma Inverted-lotus 184
145 Viparita-hastapada Full-bend 184
146 Utthita-ekapadakarshana Toe Pull 185
147 Uthita-hasta-prasarna Streched-arms-bending 186
148 Mayura Peacock 187
149 Ekahasta-shariro-thana Balancing-on-one-hand 188
150 Mayuri Peahen 189
151 Setubandha Bridge 190
152 Chakori Skylark 190
Group VIII      
153 Asa Rest or Stay 192
154 Prishtha badha-padangu Toe-nose  
  shthanasikasparsha   193
155 Utthita-dvijanu-shirasparsha Knee nose 193
156 Prishthapadasthita Legs-crossed 194
157 Ekapada-janubadha Ankle-thigh 194
158 Kapota Pigeon 195
159 Padangushtha-sthita-nitamba Heels-beside-hips< /td> 196
160 Utthitapadma Raised-lotus 196
161 prishthabadha Hands locked 197
162 Suryanamaskar Sun salutation 198
163 Ekapada-grivadanda One-leg-on-neck 2 04
164 Padanamskara Hands-feet-back-circle 2 06
165 Dvipada-nasagrasparsha Toes-touching-nose 206
166 Padanamaskara Back-rolling 206
167 Nauka Boat 207
168 Dvihastabadha-supta- Knee-nose-VII  
  ekkapada-janusparsha   207
169 Padaprasarna-sarvanga-tula Legs-stretched Balance 208
170 Supta-ekapada-shira Feet-pillow 209
Group IX      
171 Ekapadagriva Foot-on-neck 210
172 Bakapadaprasarna Knees-on-arms 210
173 Sankocha Contraction 211
174 Dvihasta-utthita-padaprasarna Palms-Balance 211
175 Khanjana Bird 212
176 Chataka Sky-lark 213
177 Dvihasta-ekapada-utthita Palms balancing 213
178 Dvipada-nasagra-sparsha Toes-touching-nose 214
179 Chandra-namaskara Moon-Salutation 21 4
180 Supta-padangushtha Head-toes-elbows 221
181 Ulukapada-prasarana Stretched-leg-owl 222
182 Shirsha-chakra Head-circle 222
183 Hastapada-vistrita Extremities-stretched 223
184 Supta-padangushtha Head-toes-elbows 224
185 Dvikona Bridge 224
186 Shirshapada Head-feet-balance 225
Group X      
187 Prishthabadha-padaprasarana Spread-legs 227
188 Matsyendra Matsyendra 227
189 Viparita-pada-prasarana Legs-stretched-opposite 228
190 Parshwakaka Crow-side 229
191 yanoddiyana Flying-plane 229
192 Dvihasta-utthita-padaprasarana palms-balancing< /td> 230
193 Padagumphita-utthita Legs-entangled 23 1
194 Vistritapada-hastaparsha Legs-stretched 231
195 Shakuni Parrot 232
196 Chakravaka Chakrabird 233
197 Vistritapada-urdhvanamaskar Spread legs 233
198 Kalyana Happy 234
199 Hastotthit-urdhvapadatala Joined-soles-tree
  Samyukta   235
200 Hasta-shirsha Palms-stand 236
201 Shava Corpse 236
202 Ekapada-Shirsha Head-stand 237
203 Padavakra-kapali legs-revolving 237
204 Prishtha Badhajanu- Arms-locked-bending  
  bhunamaskar   238
205 Hastasthita-tiryakaurdhvanga Palms-balance 238
206 Upadhana Pillow 239
207 Sarvanga-Chakra All-limbs circle 239
208 Supta-ekapadasanchalana Leg-revolving 240
209 Yana Aeroplane 241
210 Shiraprishtha-padma Lotus 241
211d> Viparita-padangushta Head-toes  
  shirasparsha   242
Group XI      
212 Uttankurma Tortoise 243
213 Utthita-dvipada-driva Legs-on-neck 243< /td>
214 Vrishchika Scorpion 244
215 Hastasthita-paddotthana Palms-balance 245
216 Hastabadha-padma Locked-lotus 245
217 Vakra Curved 246
218 Vikata Difficult 246
219 Prshnipida Heels-pressed 247
220 uttamanga Palms-balancing 248
221 Dvipadabhujotthana Palms-balancing 24 8
222 Kandapida-urdhwanamaskara Instep 24 9
223 Janu Thigh 250
224 Hastasthita-urdhvapadma Palms balance 250
225 Baka-uddiyana Flying-heron 251
226 Urdhvapadma Inverted lotus 252
227 Urdhva-Ekapada Palms balance 252
228 Saranga Saranga 253
229 Supta-Ekapada-Urdhva Pole 254
230 Hastashirsha-chakra Head-and-hands circle 254
231 Shayanottaua Waist-bending 255
232 Tittibha Tittibha Bird  
233 Januprishtha-badhapadma Locked-lotus 256
234 Vistritahasta-padachakra Heels-on-head 257
Group XII      
235 Dvipada-griva Feet-on-neck 258
236 Yoni or Bhaga Soles-opposite 258
237 Bhadra Full-ankle-twist 259
238 Kandapida Sole-on-navel 260
239 Vistritapada Spread-on-navel 260
240 Shirshabadha-utthitajanu Knee-nose-III
  sparsha    
241 Kronchoddiyana Flying crane 262
242 Padmajanubadha-utthita Locked Lotus 262
243 Utthita-ekapada-griva Foot-on-neck 263
244 Mool-bandha-nabhitadana Perineum navel-press 263
245 Pada-vikalanga Ankle-on-thigh 264
246 Ekapada-viparita-mastaka Soles-on-Head
  sparsha   265
247 Ardhachandra Half-moon 265
248 Hastotthitaordhwapada Stand-on-hands  
  prasarana   266
249 Utthitashirsha Forearms-stand 267
250 Mayur-chal Peacock-walk 267
251 Urdhvamukha- Palms-balance  
  bhusparsha   268
252 Ekotthita-ekapada-prasarana Palms-balance 269
253 Urdhava-vajra Inverted bolt 269
254 Padangushtha-shikha-sparsha Toe-holding
255 Paryanka Bed 270
256 Chatushapada Lizard 271
257 Ardha chakra Semi-Circle 271
258 Hastapada merudanda Four limbs-spine 272
259 Ekapadautthana-chakra Leg-raised-Cirlce
260 Viparita Pada Mastak-Sparsha Feet-head-touch 273
261 Tolangula Balance-on-fists 274
262 Hasta-adhar-urdhva-pada Hand stand-raised legs 275
263 Makar Crocodile 275
264 Udarjarankush Abdomen-reform 276
Group XIII      
265 Supta-hasta-Vama- Rest-on-hand-foot-left  
  Parshwa bend 277
266 Pada-vakra-eka-pada Shayan Leg-bend-side-rest 277
267 Eka-pada-Urdhwa-Nakul Leg-raised-mongose 278
268 Supta-pada-peedam Leg-press-rest 279
269 Urdhwa-mukha-supta-padma Up face-lotus-rest 280
270 Urdhwa-hasta-vakra-Bhu Raised-hand forward  
  Naman bend 281
271 Janu-pada-nitamba-sthita Hips-on-heel rest 281
272 Eka-pada-greeva-namaskar Legs-on-neck hands-  
    folded 282
273 Kati badha-pada-tala Waist-locked sole-joined  
  Samyukta    
274 Badha-padma-janusparsha Lotus-locked knee-touch 284
275 Janushita-ardha-chakra Knee-rest-semi-circle 285
276 Janubadha-eka-parshwa Knee-locked-side-bend 286
277 Pada-tala-samyukta-eka- Joint-sole-side-bend  
  parshwa   287
278 Eka-pada-janu-utthita-kati- Knee-rest-raised hip-  
  vakra semi-circle 288
279 Hasta-pada-Akarshana Hand-leg-pull 29 3
280 Uthita-ardha-padama-janu- Raised-semi-lotus-join ed  
  shira-samyukta head-knee 294
281 Uthita-pada-greeva-janu Raised-leg-neck-knee  
  shira-sparsha touch 295
282 Chatvshpad-gaman Inverted-limb locomotion 296
Group XIV      
283 Bheki Asana Froglet 297
284 Padma-bhoo-naman Lotus forward 297
285 Janubadha-eka-parshva Knee-locked-shide ben 298
286 Vistrita-pada-bhoonaman Stretched-leg-side-ben d 299
287 Danda-vakra-janu-shira Head-knee-joined-leg  
  Samyukta stretched 301
288 Hastotthita-eka-pada prasarna Stretched-leg-balance-  
  Asana on-arms 301
289 Urdhva-hasta-sthita-eka-pada- Raised hands-rest-on leg  
  virama   302
290 Viparita-namaskar Inverted-bending 303
291 Hasta-gumphita-janu Arms-locked-knee-rest 304
292 Poorva Leg-arms-stretched 305
293 Pada-vakra-viparita-hasta- Leg-bent-inverted-han d-  
  sparsha touch 305
294 Eka-hasta-sthita-urdhva Blance-on-hand-raised  
    leg 306
295 Eka-hasta-pada-urdhva-chakra Hand-rest up-leg-circle 307
296 Supta-eka-padajanu-shir- Rest-on eg-hand-knee-  
  samyukta Joined 307
297 Udarpida Abdoman Compression 308
298 Supta-pada-vakra-urdhva- Rest-on-feet-face-up  
  mukh   309
299 Hasta-sthita-urdhva-pada- Rest-on-hands-bent-  
  vakra raised-legs 309
300 Poorna Vishram Complete Rest 310
CHAPTER IV
Pranayama (Science of Breathing) 311-362
(The Fourth Constituent of Yoga)  
1 Bahyavritti (Rechaka) 317
2 Abhyantaravritti (Puraka) 317
3 Stambhavritti (Kumbhaka) 317
4 Bahyabhyantaravishayakshepi 317
5 Sahita Kumbhaka 320
6 Surya Bhedi 321
7 Ujjayi 321
8 Bhramari 322
9 Murchha 322
10 Kewali 323
11 Bhastrika 324
12 Sitali Kumbhaka 325
13 Sitkari 326
14 Plavani Kumbhaka 327
15 Vakshasthala Rechaka 329
16 Madhya Rechaka 329
17 Agni Pradipta 330
18 Anuloma Viloma 332
19 nadi Shodhan/Nadi Shuddhi 332
20 Sitkara 333
21 Dirgha Shwasa Prashwasa 333
22 Laghu Shwasa Prashwasa 333
23 Prachhardana 334
24 Agni Prasarana 334
25 Chaturmukhi 334
26 Tribandha Rechaka 335
27 Tribandha Kumbhaka 336
28 Chandra Bhedana 336
29 Urdhwa Mukha Bhastrika 336
30 Shanmukhi Rechaka 337
31 Hridya Stambha 337
32 Yantra Gamana 339
33 Vama Rechaka 340
34 Dakshina Rechaka 340
35 Mukha Prasarana Puraka Kumbhaka 340
36 Kantha Vata Udara Puraka 340
37 Pranava Dhwanyatmaka 341
38 Sarva Dwara Baddha 342
39 Kapala Bhati 343
40 Mukha Puraka Kumbhaka 343
41 Eka Anga Stambha 344
42 Sarvanga Stambha 344
43 Vayaviya Kumbhaka 344
44 Sukshma Shwasa Prashwasa 345
45 Prana Apana Samyukta 345
46 Bahya Abhyantara Kumbhaka or Sahita Kumbhaka 346
47 Nadi Awarodha 346
48 Sapta Vyahriti 347
49 Urasthala Shuddhi 348
50 Shakti Prayoga 348
51 Kapalarandhrashodhana 350
52 Nadasravana 351
53 Pranastambha 351
54 Vayudharanakumbhaka 351
55 Chakrabhedana or Subtle 352
56 Shitakarsana 353
57 Shitadharaka 353
58 Kashudhastambhana 353
59 Kapolakumbhaka 354
60 Vedic 354
61 Vayupuraka 355
62 Vama-dakshina Viloma 356
63 Rasananda 356
64 Antargamana Kumbhaka 357
65 Trimatrika Kumbhaka 357
66 Urdhva-mukha Pranastambhana 358
67 Shahti Udbodhana 359
68 Pranava Japa 359
69 Pranadharana 360
70 Shakti Presana 360
CHAPTER V
   
Shat-Karmas   363-378
1 Dhauti 364
2 Basti 365
3 Neti 366
4 Trataka 369
5 Nauli 370
6 Kapala Bhati 371
7 Brahma Datuna 371
8 Jala Neti 373
9 Gajakarni or Kunjar Kriya 374
10 Pavana Basti 375
11 Agnisara-kriya 375
12 Varisara-dhauti 376
13 Shankhaprakshalana-kriya 377
CHAPTER VI
   
Mudras   379-388
1 Maha Mudra 379
2 Maha Bandha Mudra 380
3 Maha Bedha Mudra 380
4 Khechari Mudra 381
5 Viparitakarni Mudra 382
6 Bajroli Mudra 383
7 Shakti Chalini Mudra 384
8 Yoni Mudra 384
9 Unmani Mudra 385
10 Shambhawi Mudra 385
11 Kaki Mudra 385
12 Ashwini Mudra 386
13 Tribandha Mudra 386
14 Matangini Mudra 387
15 Yoga Mudra 387
CHAPTER VII
   
Pratyahara 388-397
(The Fifth Constituent of Yoga)  
Conclusion 398-401
Glossary 402-410
Yoga for Health 411-414
Index 415-420

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