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Books > Yoga > A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya
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A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya
A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya
Description

From the Jacket:

This book is the most comprehensive text ever published on yoga. It contains a complete course of 36 structured lessons on all the practices of integral yoga. The lessons were compiled from the teachings given by Swami Satyananda Saraswati and are useful as a practical and theoretical guide for all levels of yoga teachers and aspirants.

The book presents a synthesis of yoga in a scientific and systematic manner. The different branches of hatha yoga, raja yoga, mantra yoga, karma yoga, bhakti yoga, jnana yoga and kriya yoga are progressively introduced with special emphasis on practice, theory and application in daily life.

Includes line drawings, diagrams and colour plates.

About the Author:

Swami Satyananda was born at Almora, Uttar Pradesh, in 1923. in 1943 he met Swami Sivananda in Rishikesh and adopted the Dashnami sannyasa way of life. In 1955 he left his guru's ashram to live as a wandering mendicant and later founded the International Yoga Fellowship in 1956 and the Bihar School of Yoga in 1964. Over the next 20 years Swami Satyananda toured internationally and authored over 80 books. In 1987 he founded Sivananda Math, a charitable institute for aiding rural development, and the Yoga Research Foundation. In 1988 he renounced his mission, adopting kshetra sannyasa, and now lives as a paramahamsa sannyasin.

Introduction

This book and the depth of knowledge it contains provides the link between you, the practitioner of yoga, and an experienced guide and teacher. This link is your sadhana (spiritual practice), the beginning of your inner trans-formation, spiritual awakening and realization of higher ideals in life.

The techniques covered in this book have their basis in the ancient Vedic (tantric and yogic) shastras and were handed down over the centuries from guru to disciple until they reached the late great Swami Sivananda Saraswati of Rishikesh, who further passed them on to his disciple, Swami Satyananda Saraswati. Now in an age when travel and communication have become almost instantaneous affairs and there are more efficient methods of disseminating wisdom than the human voice and ear, we wish to offer these transcendental instruments of grace to all who have eyes to read and ears to hear.

The original text was compiled from teachings given by Swami Satyananda to his closest disciples for the ultimate benefit of mankind. According to tradition many of the practices of yoga, especially the advanced practices of kriya yoga, were kept secret and passed on by word of mouth only between guru and disciple. However, modern man in his intense search for an underlying meaning in life has now come to a point of evolution where he is ready to integrate the practices of yoga both physically and spiritually. There is more guidance available also to help him understand and practice the more advanced techniques.

This book is our effort to keep this valuable tradition alive and to spread the message of yoga further into your homes and into your inner being. It is a complete work on yoga - a complete course in the practices of integral yoga. It presents a synthesis of the various paths of yoga in a scientific and systematic manner to ensure the harmonious development and unfoldment of every aspect of the individual. The different branche - hatha yoga, raja yoga, mantra yoga, karma yoga, bhakti yoga, jnana yoga and kriya yoga - are progressively introduced with special emphasis on practice and application in day to day life. Through the practice of integral yoga this book aims to develop in the aspirant a state of perfect body health, peace of mind and mental stability, perfect intellectual clarity and higher spiritual knowledge and awareness, a state where one is both useful to him elf and to mankind. It contain the essence of swami Satyananda's teachings and in this respect is an ideal single source of information for both teachers and students alike.

We have tried to present the book in such a way as to lead one gradually and progressively through the practices as if learning directly from a devoted teacher. If your approach is sincere and you follow your program regularly, the benefits will unfold themselves into all the different aspects of your life.

There are three main parts, divided into thirty-six lessons, containing various topic on both the theoretical and practical aspects of yoga, and eventually a full exposition of the ancient system of kriya yoga. The first book of practices for beginners is intended to systematically prepare the mind and body for the more advanced practices in Book II and eventually to the higher practices of kriya yoga in Book III. The ultimate aim is to progressively lead you step by step through the different techniques so that by the end of this sadhana course you will have an integrated approach and a full theoretical understanding of kriya yoga, as well as many other facets of yoga.

We are not interested in formulating a perfect philosophical system which bears no practical significance or relationship with daily life. In the form of discussions we have presented the theoretical side of the different paths of yoga to act as a guideline and inspiration to help you to change and improve your life at all levels. These discussions are intended to open your eyes to certain aspects that perhaps you were blind to before in this most incredible world around us, above us and beyond us. Words at best only serve as a guide; they can never give the experience by themselves. The means are the practical techniques of yoga, using words as a method of communication.

The integration of both the theory and practice of yoga is the means of developing a new and simpler outlook on life and its seemingly complex patterns, i.e. a new consciousness. Each person is a unit consisting of body, mind and consciousness. Most evolutionary systems tackle one of these aspects and ignore or deny the other aspects. It is with this in mind that this book, an integral approach to yoga and life in general, is presented to you - a sadhana from beginning to end, to enable you to travel the inner transcendental road towards union and harmony.

 

Reasons for practising yoga

Your reason for wanting to practise yoga or your reason for currently practising yoga is not important. The important thing is that you have overcome previous prejudices and postponements to try yoga for yourself. You have overcome the biggest obstacle.

Perhaps you are doing yoga to develop a healthy body or a beautiful body. There is nothing wrong with this motive and the practices of yoga will help you to attain this. All we say to you is: "Be aware of your mind. Do you feel more peaceful? Have you developed greater concentration?" If so, then through personal experience you will know that yoga practices have a beneficial influence on the mind as well as the body.

Perhaps you have some illness or body ailment which you want to eliminate and have come to yoga as a last resort. Whether it is physical or mental, it does not matter, for yoga can help you. If it is mental peace you want or improved concentration or willpower, then definitely yoga can help, as the very essence of yoga is tied up with these faculties.

Many people have unsatisfactory relationships with wife or husband, friends or colleagues. The practice of yoga will help to put your relationship on a sure, positive basis. Remember, a relationship improves in depth of understanding according to the level of self- awareness. Yoga aims at enabling you to know yourself and to see your foibles and nature in others. In this way, understanding arises and through this your personal relationships will improve.

Perhaps you have heard that yoga can improve or rectify sexual relationships. Yes, this is true and is a perfectly good reason for starting yoga, especially since inadequate sexual relations are often the cause of much unhappiness and frustration. A body that is perfectly healthy and efficient and a mind that is tuned to a high point of sensitivity and calmness, as they are through yoga practices, increase one's ability to enjoy sexual union or remove the obstacles that at present make it impossible.

Maybe you have religious beliefs, but without any spiritual experience. Or maybe you have no religious beliefs and you seek spiritual experience. Or perhaps you have no belief in the existence of spiritual experience, but have come to yoga merely to see what it is all about. It does not matter - you have come. That is the main thing.

What we are trying to say is that whatever your situation in life, whatever you believe or do not believe, whatever you want from life, yoga will help you because it changes your whole being and hence your relationship with and attitude to life itself.

The ultimate point of yoga and this book, however, is to expand your consciousness, to open your eyes to the vast number of things around you, of which at present you are unaware. It was Shakespeare who said: "There are more things in heaven and earth ... than are dreamt of in your philosophy." We must keep our minds open to new possibilities. It is yoga that shows us a way.

CONTENTS

 

     
Introduction

 

1
Book I - Preparation

 

Lesson 1
1. Kriya Yoga : An Introduction 9
2. Hatha Yoga : Jala Neti 15
3. Asanas : Pre-Meditative Exercises 19
4. Pranayama : Breathing 23
5. The Art and Science of Relaxation 29
  Daily Practice Program

 

36
Lesson 2
1. Hatha Yoga : Danta Dhauti 41
2. Asanas : An Introduction 45
3. Asanas : Rules and Preparations 49
4. Asanas : Practice 52
5. Asanas : Simple Meditative Asanas 55
6. Pranayama : Samaveta Pranayama 57
7. The Root Cause of Tension 58
8. Relaxation : Shavasana (Part 2) 64
  Daily Practice Program

 

66
Lesson 3
1. Simha Kriya : The Lion's Yawn 71
2. Asanas : Practice 73
3. Prana : An Introduction 78
4. Pranayama : Nadi Shodhana (Stage 1) 85
5. Awareness : An Introduction 88
6. Meditation : Body Awareness (Part 1) 92
  Daily Practice Program

 

94
Lesson 4
1. Hatha Yoga : Kunjal Kriya 99
2. Asanas : Practice 104
3. Pranayama 110
4. Pranayama : Rules 115
5. Pranayama : Nadi Shodhana (Stage 2) 117
6. Meditation : Practice 119
  Daily Practice Program

 

121
Lesson 5
1. What is Yoga? 125
2. Surya Namaskara 133
3. Hatha Yoga : Vatsara Dhauti 144
4. Pranayama : Nadi Shodhana (Stage 2) 146
5. Meditation : Anuloma Viloma and Prana Shuddhi 149
  Daily Practice Program

 

151
Lesson 6
1. The Structure of Yoga 155
2. Hatha Yoga : Agnisar Kriya 161
3. Asanas : Practice 164
4. Asanas : Pre-Meditative Exercises 169
5. Pranayama : Ujjayi Pranayama and Khechari Mudra 172
6. Meditation : Practices for Visualization 174
  Daily Practice Program

 

176
Lesson 7
1. Diet and Digestion 181
2. Asanas : Meditative Asanas 187
3. Pranayama : Practice 195
4. Meditation : An Introduction 196
5. Meditation : Rules for Practice 202
6. Meditation : Kaya Sthairyam 206
  Daily Practice Program

 

208
Lesson 8
1. Vegetarianism 213
2. Meditation and the Mind 218
3. Mudras : Meditational Hand Positions 227
4. Pranayama : Nadi Shodhana (Stage 3) 230
5. Mudras : Agochari Mudra 234
6. Meditation : Trataka (Stage 1) 236
  Daily Practice Program

 

242
Lesson 9
1. Disorders of Digestion 247
2. Removal of Mental Problems (Part 1) 252
3. Asanas : Practice 259
4. Pranayama : Practice 262
5. Mudras : Shambhavi Mudra 263
6. Meditation : Trataka (Stage 2) 265
  Daily Practice Program

 

267
Lesson 10
1. Guru : The Guiding Light 273
2. removal of Mental Problems (Part 2) 275
3. Hatha Yoga : Sutra Neti 284
4. Asanas : Practice 288
5. Pranayama : Practice 292
6. Mudras : Bhoochari Mudra 293
7. Meditation : Trataka (Stage 3) 295
  Daily Practice Program

 

298
Lesson 11
1. Removal of Mental Problems (Part 3) 303
2. Hatha Yoga : Laghoo Shankhaprakshalana 311
3. Asanas : Shankhaprakshalana Asanas 314
4. Pranayama : Practice 319
5. Trataka and Concentration 320
6. Meditation : Practice 323
  Daily Practice Program

 

325
Lesson 12
1. Karma Yoga (Part 1) 329
2. Hatha Yoga : Shankhaprakshalana 337
3. Asanas : Practice 343
4. Pranayama : Nadi Shodhana (Stage 4) 347
5. Meditation : Aum Chanting 349
  Daily Practice Program

 

353
Book II - Advanced Practices

 

Lesson 13
1. Karma Yoga (Part 2) 359
2. Asanas : Practice 371
3. Mudras : Hand Mudras 377
4. Pranayama : Practice 379
5. Meditation : Chidakasha Dharana 380
6. Tantra 385
  Addendum - Tantra : Yantras 409
  Daily Practice Program

 

415
Lesson 14
1. Hatha Yoga : Moola Shodhana 419
2. Asanas : Practice 423
3. Bandhas : Jalandhara Bandha 428
4. Pranayama : Practice 432
5. Meditation : Japa (Part 1) 433
  Daily Practice Program

 

440
Lesson 15
1. Bhakti Yoga (Part 1) 445
2. Amaroli 454
3. Asanas : Benefits 457
4. Asanas : Practice 459
5. Pranayama : Practice 463
6. Meditation : Japa (Part 2) 464
  Daily Practice Program

 

467
Lesson 16
1. Bhakti Yoga (Part 2) 471
2. Asanas : Sarvangasana 476
3. Mudras : Ashwini Mudra 487
4. Pranayama : Practice 489
5. Shivalingam 490
6. Meditation : Practice for Visualization 491
  Daily Practice Program

 

494
Lesson 17
1. Bhakti Yoga (Part 3) 499
2. Asanas : Practice 511
3. Pranayama : Practice 513
4. Meditation : Nada Yoga (Part 1) 514
  Daily Practice Program

 

518
Lesson 18
1. Bhakti Yoga (Part 4) 523
2. Asanas : Practice 531
3. Bandhas : Uddiyana Bandha 533
4. Pranayama : Practice 536
5. Meditation : Nada Yoga (Part 2) 537
  Daily Practice Program

 

541
Lesson 19
1. The Chakras (Part 1) 545
2. Mooladhara Chakra 553
3. Asanas : Practice 556
4. Bandhas : Moola Bandha 560
5. Pranayama : Practice 562
  Daily Practice Program

 

563
Lesson 20
1. Self-Acceptance 567
2. The Chakras (Part 2) 569
3. Swadhisthana Chakra 575
4. Asanas : Practice 578
5. Meditation : Ajapa Japa (Stage 1) 582
  Daily Practice Program

 

585
Lesson 21
1. The Brain 591
2. The Chakras (Part 3) 600
3. Manipura Chakra 604
4. Asanas : Sirshasana (Part 1) 607
5. Meditation : Ajapa Japa (Stage 2) 611
  Daily Practice Program

 

613
Lesson 22
1. The Balance of Life (Part 1) 619
2. Anahata Chakra 629
3. Asanas : Sirshasana (Part 2) 633
4. Pranayama : Practice 640
5. Meditation : Ajapa Japa (Stage 3) 641
  Daily Practice Program

 

643
Lesson 23
1. The Balance of Life (Part 2) 649
2. The Ida and Pingala Balance 657
3. Vishuddhi Chakra 662
4. Meditation : Ajapa Japa (Stage 4) 666
  Daily Practice Program

 

668
Lesson 24
1. Health 673
2. Ajna Chakra 677
3. Asanas : Practice 683
4. Pranayama : Practice 687
5. Meditation : Ajapa Japa (Stage 5) 688
  Daily Practice Program

 

690
Book III - Kriya Yoga

 

Lesson 25
1. Outline of Book III 697
2. Kriya Yoga (Part 1) 698
3. Kriya Yoga : Preparation and Rules 705
4. Kriya Yoga : Practice 708
5. Bindu 713
  Daily Practice Program

 

719
Lesson 26
1. Sahasrara 723
2. Kriya Yoga (Part 2) 724
3. Kriya Yoga : Practice 730
4. Asanas : Practice 733
5. Meditation : Antar Mouna (Stage 1) 736
  Daily Practice Program

 

742
Lesson 27
1. Naturopathy 747
2. Kriya Yoga : Practice 750
3. Asanas : Practice 753
4. Pranayama : Bhastrika Pranayama 758
5. Meditation : Antar Mouna (Stage 2) 763
  Daily Practice Program

 

767
Lesson 28
1. Jnana Yoga 771
2. Kriya Yoga : Practice 776
3. Hatha Yoga : Nauli (Stage 1) 779
4. Asanas : Practice 783
5. Meditation : Antar Mouna (Stage 3) 787
  Daily Practice Program

 

790
Lesson 29
1. Kriya Yoga : Practice 795
2. Hatha Yoga : Nauli (Stage 2) 800
3. Asana : Practice 802
4. Pranayama : Moorchha Pranayama 805
5. Meditation : Antar Mouna (Stage 4) 808
  Daily Practice Program

 

811
Lesson 30
1. Kriya Yoga : Practice 815
2. Hatha Yoga : Basti 819
3. Asanas : Practice 824
4. Meditation : Antar Mouna (Stage 5) 827
  Daily Practice Program

 

829
Lesson 31
1. Psychic Symbol 833
2. Hints for Kriya Yoga Practice 839
3. Kriya Yoga Practice 840
4. Chankramanam 845
5. Asanas : Practice 847
6. Meditation : Antar Mouna (Stage 6) 850
  Daily Practice Program

 

851
Lesson 32
1. Kriya Yoga : Practice 855
2. Hatha Yoga : Vastra Dhauti 860
3. Asanas : Practice 863
4. Pranayama : Surya Bheda Pranayama 866
  Daily Practice Program

 

868
Lesson 33
1. Satsang 873
2. Kriya Yoga : Practice 875
3. Asanas : Practice 879
4. Pranayama : Cooling Practices 881
5. Yoga Nidra (Part 1) 884
  Daily Practice Program

 

889
Lesson 34
1. Kriya Yoga Practice 893
2. Asanas : Practice 897
3. Ujjayi Pranayama with Aum 900
4. Yoga Nidra (Part 2) 901
  Daily Practice Program

 

909
Lesson 35
1. Kriya Yoga : Practice 913
2. Asanas : Practice 916
3. Pranayama : Kapalbhati 919
4. Yoga Nidra (Part 3) 922
  Daily Practice Program

 

930
Lesson 36
1. Yoga : The Path to Perfection 935
2. Kriya Yoga : Practice 936
3. Asanas : Practice 939
4. Pranayama : Chaturtha Pranayama 942
5. Yoga Nidra (Part 4) 944
  Daily Practice Program

 

952
Index of Practices 954
Index of Discussions 957

 

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A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya

Item Code:
IDE744
Cover:
Hardcover
Edition:
2009
ISBN:
9788185787084
Language:
English
Size:
8.8" X 6.7"
Pages:
974 (Color Illus: 10, Figures: 211)
Other Details:
weight of book 1.3 kg
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$90.00
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From the Jacket:

This book is the most comprehensive text ever published on yoga. It contains a complete course of 36 structured lessons on all the practices of integral yoga. The lessons were compiled from the teachings given by Swami Satyananda Saraswati and are useful as a practical and theoretical guide for all levels of yoga teachers and aspirants.

The book presents a synthesis of yoga in a scientific and systematic manner. The different branches of hatha yoga, raja yoga, mantra yoga, karma yoga, bhakti yoga, jnana yoga and kriya yoga are progressively introduced with special emphasis on practice, theory and application in daily life.

Includes line drawings, diagrams and colour plates.

About the Author:

Swami Satyananda was born at Almora, Uttar Pradesh, in 1923. in 1943 he met Swami Sivananda in Rishikesh and adopted the Dashnami sannyasa way of life. In 1955 he left his guru's ashram to live as a wandering mendicant and later founded the International Yoga Fellowship in 1956 and the Bihar School of Yoga in 1964. Over the next 20 years Swami Satyananda toured internationally and authored over 80 books. In 1987 he founded Sivananda Math, a charitable institute for aiding rural development, and the Yoga Research Foundation. In 1988 he renounced his mission, adopting kshetra sannyasa, and now lives as a paramahamsa sannyasin.

Introduction

This book and the depth of knowledge it contains provides the link between you, the practitioner of yoga, and an experienced guide and teacher. This link is your sadhana (spiritual practice), the beginning of your inner trans-formation, spiritual awakening and realization of higher ideals in life.

The techniques covered in this book have their basis in the ancient Vedic (tantric and yogic) shastras and were handed down over the centuries from guru to disciple until they reached the late great Swami Sivananda Saraswati of Rishikesh, who further passed them on to his disciple, Swami Satyananda Saraswati. Now in an age when travel and communication have become almost instantaneous affairs and there are more efficient methods of disseminating wisdom than the human voice and ear, we wish to offer these transcendental instruments of grace to all who have eyes to read and ears to hear.

The original text was compiled from teachings given by Swami Satyananda to his closest disciples for the ultimate benefit of mankind. According to tradition many of the practices of yoga, especially the advanced practices of kriya yoga, were kept secret and passed on by word of mouth only between guru and disciple. However, modern man in his intense search for an underlying meaning in life has now come to a point of evolution where he is ready to integrate the practices of yoga both physically and spiritually. There is more guidance available also to help him understand and practice the more advanced techniques.

This book is our effort to keep this valuable tradition alive and to spread the message of yoga further into your homes and into your inner being. It is a complete work on yoga - a complete course in the practices of integral yoga. It presents a synthesis of the various paths of yoga in a scientific and systematic manner to ensure the harmonious development and unfoldment of every aspect of the individual. The different branche - hatha yoga, raja yoga, mantra yoga, karma yoga, bhakti yoga, jnana yoga and kriya yoga - are progressively introduced with special emphasis on practice and application in day to day life. Through the practice of integral yoga this book aims to develop in the aspirant a state of perfect body health, peace of mind and mental stability, perfect intellectual clarity and higher spiritual knowledge and awareness, a state where one is both useful to him elf and to mankind. It contain the essence of swami Satyananda's teachings and in this respect is an ideal single source of information for both teachers and students alike.

We have tried to present the book in such a way as to lead one gradually and progressively through the practices as if learning directly from a devoted teacher. If your approach is sincere and you follow your program regularly, the benefits will unfold themselves into all the different aspects of your life.

There are three main parts, divided into thirty-six lessons, containing various topic on both the theoretical and practical aspects of yoga, and eventually a full exposition of the ancient system of kriya yoga. The first book of practices for beginners is intended to systematically prepare the mind and body for the more advanced practices in Book II and eventually to the higher practices of kriya yoga in Book III. The ultimate aim is to progressively lead you step by step through the different techniques so that by the end of this sadhana course you will have an integrated approach and a full theoretical understanding of kriya yoga, as well as many other facets of yoga.

We are not interested in formulating a perfect philosophical system which bears no practical significance or relationship with daily life. In the form of discussions we have presented the theoretical side of the different paths of yoga to act as a guideline and inspiration to help you to change and improve your life at all levels. These discussions are intended to open your eyes to certain aspects that perhaps you were blind to before in this most incredible world around us, above us and beyond us. Words at best only serve as a guide; they can never give the experience by themselves. The means are the practical techniques of yoga, using words as a method of communication.

The integration of both the theory and practice of yoga is the means of developing a new and simpler outlook on life and its seemingly complex patterns, i.e. a new consciousness. Each person is a unit consisting of body, mind and consciousness. Most evolutionary systems tackle one of these aspects and ignore or deny the other aspects. It is with this in mind that this book, an integral approach to yoga and life in general, is presented to you - a sadhana from beginning to end, to enable you to travel the inner transcendental road towards union and harmony.

 

Reasons for practising yoga

Your reason for wanting to practise yoga or your reason for currently practising yoga is not important. The important thing is that you have overcome previous prejudices and postponements to try yoga for yourself. You have overcome the biggest obstacle.

Perhaps you are doing yoga to develop a healthy body or a beautiful body. There is nothing wrong with this motive and the practices of yoga will help you to attain this. All we say to you is: "Be aware of your mind. Do you feel more peaceful? Have you developed greater concentration?" If so, then through personal experience you will know that yoga practices have a beneficial influence on the mind as well as the body.

Perhaps you have some illness or body ailment which you want to eliminate and have come to yoga as a last resort. Whether it is physical or mental, it does not matter, for yoga can help you. If it is mental peace you want or improved concentration or willpower, then definitely yoga can help, as the very essence of yoga is tied up with these faculties.

Many people have unsatisfactory relationships with wife or husband, friends or colleagues. The practice of yoga will help to put your relationship on a sure, positive basis. Remember, a relationship improves in depth of understanding according to the level of self- awareness. Yoga aims at enabling you to know yourself and to see your foibles and nature in others. In this way, understanding arises and through this your personal relationships will improve.

Perhaps you have heard that yoga can improve or rectify sexual relationships. Yes, this is true and is a perfectly good reason for starting yoga, especially since inadequate sexual relations are often the cause of much unhappiness and frustration. A body that is perfectly healthy and efficient and a mind that is tuned to a high point of sensitivity and calmness, as they are through yoga practices, increase one's ability to enjoy sexual union or remove the obstacles that at present make it impossible.

Maybe you have religious beliefs, but without any spiritual experience. Or maybe you have no religious beliefs and you seek spiritual experience. Or perhaps you have no belief in the existence of spiritual experience, but have come to yoga merely to see what it is all about. It does not matter - you have come. That is the main thing.

What we are trying to say is that whatever your situation in life, whatever you believe or do not believe, whatever you want from life, yoga will help you because it changes your whole being and hence your relationship with and attitude to life itself.

The ultimate point of yoga and this book, however, is to expand your consciousness, to open your eyes to the vast number of things around you, of which at present you are unaware. It was Shakespeare who said: "There are more things in heaven and earth ... than are dreamt of in your philosophy." We must keep our minds open to new possibilities. It is yoga that shows us a way.

CONTENTS

 

     
Introduction

 

1
Book I - Preparation

 

Lesson 1
1. Kriya Yoga : An Introduction 9
2. Hatha Yoga : Jala Neti 15
3. Asanas : Pre-Meditative Exercises 19
4. Pranayama : Breathing 23
5. The Art and Science of Relaxation 29
  Daily Practice Program

 

36
Lesson 2
1. Hatha Yoga : Danta Dhauti 41
2. Asanas : An Introduction 45
3. Asanas : Rules and Preparations 49
4. Asanas : Practice 52
5. Asanas : Simple Meditative Asanas 55
6. Pranayama : Samaveta Pranayama 57
7. The Root Cause of Tension 58
8. Relaxation : Shavasana (Part 2) 64
  Daily Practice Program

 

66
Lesson 3
1. Simha Kriya : The Lion's Yawn 71
2. Asanas : Practice 73
3. Prana : An Introduction 78
4. Pranayama : Nadi Shodhana (Stage 1) 85
5. Awareness : An Introduction 88
6. Meditation : Body Awareness (Part 1) 92
  Daily Practice Program

 

94
Lesson 4
1. Hatha Yoga : Kunjal Kriya 99
2. Asanas : Practice 104
3. Pranayama 110
4. Pranayama : Rules 115
5. Pranayama : Nadi Shodhana (Stage 2) 117
6. Meditation : Practice 119
  Daily Practice Program

 

121
Lesson 5
1. What is Yoga? 125
2. Surya Namaskara 133
3. Hatha Yoga : Vatsara Dhauti 144
4. Pranayama : Nadi Shodhana (Stage 2) 146
5. Meditation : Anuloma Viloma and Prana Shuddhi 149
  Daily Practice Program

 

151
Lesson 6
1. The Structure of Yoga 155
2. Hatha Yoga : Agnisar Kriya 161
3. Asanas : Practice 164
4. Asanas : Pre-Meditative Exercises 169
5. Pranayama : Ujjayi Pranayama and Khechari Mudra 172
6. Meditation : Practices for Visualization 174
  Daily Practice Program

 

176
Lesson 7
1. Diet and Digestion 181
2. Asanas : Meditative Asanas 187
3. Pranayama : Practice 195
4. Meditation : An Introduction 196
5. Meditation : Rules for Practice 202
6. Meditation : Kaya Sthairyam 206
  Daily Practice Program

 

208
Lesson 8
1. Vegetarianism 213
2. Meditation and the Mind 218
3. Mudras : Meditational Hand Positions 227
4. Pranayama : Nadi Shodhana (Stage 3) 230
5. Mudras : Agochari Mudra 234
6. Meditation : Trataka (Stage 1) 236
  Daily Practice Program

 

242
Lesson 9
1. Disorders of Digestion 247
2. Removal of Mental Problems (Part 1) 252
3. Asanas : Practice 259
4. Pranayama : Practice 262
5. Mudras : Shambhavi Mudra 263
6. Meditation : Trataka (Stage 2) 265
  Daily Practice Program

 

267
Lesson 10
1. Guru : The Guiding Light 273
2. removal of Mental Problems (Part 2) 275
3. Hatha Yoga : Sutra Neti 284
4. Asanas : Practice 288
5. Pranayama : Practice 292
6. Mudras : Bhoochari Mudra 293
7. Meditation : Trataka (Stage 3) 295
  Daily Practice Program

 

298
Lesson 11
1. Removal of Mental Problems (Part 3) 303
2. Hatha Yoga : Laghoo Shankhaprakshalana 311
3. Asanas : Shankhaprakshalana Asanas 314
4. Pranayama : Practice 319
5. Trataka and Concentration 320
6. Meditation : Practice 323
  Daily Practice Program

 

325
Lesson 12
1. Karma Yoga (Part 1) 329
2. Hatha Yoga : Shankhaprakshalana 337
3. Asanas : Practice 343
4. Pranayama : Nadi Shodhana (Stage 4) 347
5. Meditation : Aum Chanting 349
  Daily Practice Program

 

353
Book II - Advanced Practices

 

Lesson 13
1. Karma Yoga (Part 2) 359
2. Asanas : Practice 371
3. Mudras : Hand Mudras 377
4. Pranayama : Practice 379
5. Meditation : Chidakasha Dharana 380
6. Tantra 385
  Addendum - Tantra : Yantras 409
  Daily Practice Program

 

415
Lesson 14
1. Hatha Yoga : Moola Shodhana 419
2. Asanas : Practice 423
3. Bandhas : Jalandhara Bandha 428
4. Pranayama : Practice 432
5. Meditation : Japa (Part 1) 433
  Daily Practice Program

 

440
Lesson 15
1. Bhakti Yoga (Part 1) 445
2. Amaroli 454
3. Asanas : Benefits 457
4. Asanas : Practice 459
5. Pranayama : Practice 463
6. Meditation : Japa (Part 2) 464
  Daily Practice Program

 

467
Lesson 16
1. Bhakti Yoga (Part 2) 471
2. Asanas : Sarvangasana 476
3. Mudras : Ashwini Mudra 487
4. Pranayama : Practice 489
5. Shivalingam 490
6. Meditation : Practice for Visualization 491
  Daily Practice Program

 

494
Lesson 17
1. Bhakti Yoga (Part 3) 499
2. Asanas : Practice 511
3. Pranayama : Practice 513
4. Meditation : Nada Yoga (Part 1) 514
  Daily Practice Program

 

518
Lesson 18
1. Bhakti Yoga (Part 4) 523
2. Asanas : Practice 531
3. Bandhas : Uddiyana Bandha 533
4. Pranayama : Practice 536
5. Meditation : Nada Yoga (Part 2) 537
  Daily Practice Program

 

541
Lesson 19
1. The Chakras (Part 1) 545
2. Mooladhara Chakra 553
3. Asanas : Practice 556
4. Bandhas : Moola Bandha 560
5. Pranayama : Practice 562
  Daily Practice Program

 

563
Lesson 20
1. Self-Acceptance 567
2. The Chakras (Part 2) 569
3. Swadhisthana Chakra 575
4. Asanas : Practice 578
5. Meditation : Ajapa Japa (Stage 1) 582
  Daily Practice Program

 

585
Lesson 21
1. The Brain 591
2. The Chakras (Part 3) 600
3. Manipura Chakra 604
4. Asanas : Sirshasana (Part 1) 607
5. Meditation : Ajapa Japa (Stage 2) 611
  Daily Practice Program

 

613
Lesson 22
1. The Balance of Life (Part 1) 619
2. Anahata Chakra 629
3. Asanas : Sirshasana (Part 2) 633
4. Pranayama : Practice 640
5. Meditation : Ajapa Japa (Stage 3) 641
  Daily Practice Program

 

643
Lesson 23
1. The Balance of Life (Part 2) 649
2. The Ida and Pingala Balance 657
3. Vishuddhi Chakra 662
4. Meditation : Ajapa Japa (Stage 4) 666
  Daily Practice Program

 

668
Lesson 24
1. Health 673
2. Ajna Chakra 677
3. Asanas : Practice 683
4. Pranayama : Practice 687
5. Meditation : Ajapa Japa (Stage 5) 688
  Daily Practice Program

 

690
Book III - Kriya Yoga

 

Lesson 25
1. Outline of Book III 697
2. Kriya Yoga (Part 1) 698
3. Kriya Yoga : Preparation and Rules 705
4. Kriya Yoga : Practice 708
5. Bindu 713
  Daily Practice Program

 

719
Lesson 26
1. Sahasrara 723
2. Kriya Yoga (Part 2) 724
3. Kriya Yoga : Practice 730
4. Asanas : Practice 733
5. Meditation : Antar Mouna (Stage 1) 736
  Daily Practice Program

 

742
Lesson 27
1. Naturopathy 747
2. Kriya Yoga : Practice 750
3. Asanas : Practice 753
4. Pranayama : Bhastrika Pranayama 758
5. Meditation : Antar Mouna (Stage 2) 763
  Daily Practice Program

 

767
Lesson 28
1. Jnana Yoga 771
2. Kriya Yoga : Practice 776
3. Hatha Yoga : Nauli (Stage 1) 779
4. Asanas : Practice 783
5. Meditation : Antar Mouna (Stage 3) 787
  Daily Practice Program

 

790
Lesson 29
1. Kriya Yoga : Practice 795
2. Hatha Yoga : Nauli (Stage 2) 800
3. Asana : Practice 802
4. Pranayama : Moorchha Pranayama 805
5. Meditation : Antar Mouna (Stage 4) 808
  Daily Practice Program

 

811
Lesson 30
1. Kriya Yoga : Practice 815
2. Hatha Yoga : Basti 819
3. Asanas : Practice 824
4. Meditation : Antar Mouna (Stage 5) 827
  Daily Practice Program

 

829
Lesson 31
1. Psychic Symbol 833
2. Hints for Kriya Yoga Practice 839
3. Kriya Yoga Practice 840
4. Chankramanam 845
5. Asanas : Practice 847
6. Meditation : Antar Mouna (Stage 6) 850
  Daily Practice Program

 

851
Lesson 32
1. Kriya Yoga : Practice 855
2. Hatha Yoga : Vastra Dhauti 860
3. Asanas : Practice 863
4. Pranayama : Surya Bheda Pranayama 866
  Daily Practice Program

 

868
Lesson 33
1. Satsang 873
2. Kriya Yoga : Practice 875
3. Asanas : Practice 879
4. Pranayama : Cooling Practices 881
5. Yoga Nidra (Part 1) 884
  Daily Practice Program

 

889
Lesson 34
1. Kriya Yoga Practice 893
2. Asanas : Practice 897
3. Ujjayi Pranayama with Aum 900
4. Yoga Nidra (Part 2) 901
  Daily Practice Program

 

909
Lesson 35
1. Kriya Yoga : Practice 913
2. Asanas : Practice 916
3. Pranayama : Kapalbhati 919
4. Yoga Nidra (Part 3) 922
  Daily Practice Program

 

930
Lesson 36
1. Yoga : The Path to Perfection 935
2. Kriya Yoga : Practice 936
3. Asanas : Practice 939
4. Pranayama : Chaturtha Pranayama 942
5. Yoga Nidra (Part 4) 944
  Daily Practice Program

 

952
Index of Practices 954
Index of Discussions 957

 

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