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YOGA - Breathing Practices. Asana and Pranayama, Mudras, Bandhas and Kriya, Meditation
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Preface

Man has stepped into the third millennium. Medical men are work- ing with many technologists to offer better health care. The World Health Organisation is engaged in taking stock of global health status and initiated necessary steps to raise the health standards. Scientific aptitude that entered medical profession in the beginning of the 20th century made rapid strides in eradicating epidemics and pandemics , through invention of antibiotics and vaccines. Although nutritional deficiencies and infections continue to be the major problem in the under developed and developing countries, the scenario in developed countries is totally different. Hi-tech medical facilities with fascinating advances in spare part surgeries, although has made life more-comfortable, with a life expectancy of greater than a hundred years, the expected quality of life, with harmony and peace, seems to be far from reality. Problems of stress, stress related ailments, student unrest, breaking up families, are all on an exponential rise. The frustrated patients are moving towards alternative so called non-scientific therapies.

Deep thinkers have raised questions as to why is it this way? What went wrong in our health delivery system? Why the mental and social health problems are on the increase? What should we . do to prevent such problems? Can we raise the basic health level to greater heights as a preventive programme rather than do fire fighting after ailments have shown up? What are the markers of positive health? Is positive health a single state? What are the measures of positive health at the physical, mental, social and spiritual levels? What are the tools for achieving states of positive health?

Health professionals who started by giving relief to their suffering sick fellow beings, through medicines and surgeries, are now faced with such newer questions because of the need of the hour. Most of the common health and social problems cannot be solved through germ theories, antibiotics or surgeries. The advent of fascinating diagnostic tools has started pointing to the role of mind on matter. Biochemical, psycho-neurophysiological, immunological researchers are all recognizing the role of mind, the life style, suppressed emotions, stress etc. in the causation of many of these challenges of the millennium. Several research publications on the value of positive thinking, prayer, spiritual healing, mind-body medicine, yoga, acupuncture, Qigong therapy, energy medicine are being poured into medical journals in spite of the resistance from hard core matter - based pharmaceutical and surgery oriented researchers.

Now in the beginning of the new millennium, health professionals are forced to accept the paradigm shift in our approach to understanding human health problems. Mental health is being studied in all its facets. A large research team is at work in WHO, during this year of mental health, to find out methods of promoting the mental, social and spiritual well being of the human race at large.

Yoga, a science not less than 5000 years old has addressed a normal man to move towards higher states of harmony and peace both as an individual and also as a social being. Through years of introspection, practice and dialogue, a huge knowledge base is available in this land of spiritual seekers who meditated in the caves of Himalayas. The fund of knowledge that has been handed over to us by these keen researchers is gaining recognition by the health scientists as a valuable tool to raise the basic human consciousness towards a harmonious life style of contentment and peaceful living.

sVYASA, with scientific research as its base, has used many of these techniques from the yoga lore and demonstrated its value in promotion of positive health in several areas.

Positive physical health in the form of improved muscle strength, stamina, dexterity, immune stability have been achieved after the integrated approach of yoga for positive physical health. Improved perceptual sharpness, intelligence, memory, emotional stability, that are indicators of positive mental health, have been achieved after yoga practices.

Use of-yoga in rehabilitation of socially sick persons from remand homes, prisons etc. has been achieved. The crime rate reduced in many cities of USA when one percent of the population practised transcendental meditation. Prevention of many of the stress related health problems are possible through yoga practices. Large number of general public, professionals, executives etc, are drawn towards these PPH programmes to not only prevent the dreaded diseases like heart attacks and cancers, but also to promote their own family harmony and peace.

This booklet takes you through a glimpse of the huge know ledge base from which relevent concepts and practices have been culled out to make it practicable for the common, working busy person today.

We are indebted to Sri Mohanji, Sri N. V. Raghuram for their contribution to the knowledge presented in this book. We thank Sri Ganga Nigombam, Ku.Jayanthi Devi, Sanahal Sharma Phurilatpam and many other Yoga Therapists for their help in preparing and publishing this booklet.

 

CONTENTS
    Page No.
1 YOGA AND MODERN LIFE 1
  1.1 Introduction 1
  1.2 Understanding Yoga 1
  1.3 Definition of Yoga 3
  1.4 The Four Streams of Yoga 4
  1.5 Why Yoga? 6
2 BREATH - THE BRIDGE 9
  2.1 Introduction 9
  2.2 Breathing Practices 10
  Standing 10
  2.2.1 Hands In and Out Breathing 10
  2.2.2 Hands Stretch Breathing 11
  2.3.3 Ankles Stretch Breathing 13
  Sitting 13
  2.2.4 Dog Breathing 13
  2.2.5 Rabbit Breathing 14
  2.2.6 Tiger Breathing 15
  2.2.7 Sasankasana Breathing 16
  Supine 17
  2.2.8 Straight Leg Raise Breathing 17
3 LOOSEN YOURSELF (Sithilikarana) 19
  3.1 Introduction 19
  3.2 Sthiti (initial) and Sithila (relaxation) Protures for all Sithilikarana Vyayama and Asanas. 20
  3.3 Sithilikarana Vyayama (Loosening Exercise) 24
  3.3.1 Jogging 24
  3.3.2 Forward and Backward bending 26
  3.3.3 Side bending 27
  3.3.4 Twisting 28
  3.3.5 Pavanamuktasana Kriyas 29
4 HARMONISE AND RELAX (ASANAS) 33
  4.1 Suryanamaskar 33
  4.2 Yogasanas 38
  4.3 Practice of Yogasanas and Relaxation 44
  Standing Postures 44
  4.3.1 Ardhakati Cakrasana 44
  4.3.2 Ardha Cakrasana 45
  4.3.3 Pada Hastasana 46
  4.3.4 Trikonasana 47
  4.3.5 Parivrtta Trikonasana 48
  4.3.6 Parsvakoasana 49
  Sitting Postures 50
  4.3.7 Vajrasana 50
  4.3.8 Sasankasana 51
  4.3.9 Supta- Vajrasana 52
  4.3.10 Pascimatanasana 52
  4.3.11 Ustrasana 53
  4.3.12 Vakrasana 54
  4.3.13 Ardha Matsyendrasana 55
  4.3.14 Hamsasana 56
  4.3.15 Mayurasana 57
  Prone Postures 58
  v 4.3.16 Bhujangasana 58
  4.3.17 Salabhasana 59
  4.3.18 Dhanurasana 60
  Supine Postures 61
  4.3.19 Sarvangasana 61
  4.3.20 Matsyasana 62
  4.3.21 Halasana 63
  4.3.22 Cakrasana 64
  Topsy Turvy Postures 65
  4.3.23 Ardha Sirasana 65
  4.3.24 Sirsasana 66
  Relaxation Techniques 68
  4.3.25 Instant Relaxation Technique (IRT) 68
  4.3.26 Quick Relaxation Technique (QRT) 69
  4.3.27 Deep Relaxation Technique (DRT) 69
5 BALANCE -THE VITAL LIFE (PRANAYAMA) 75
  5.1 Prana and Pranayama 75
  5.2 Schools in Pranayama 76
  5.3 Postures for Pranayama and Meditation 77
  5.3.1 Vajrasana 77
  5.3.2 Siddhasana and Siddhayoni Asana 78
  5.3.3 Sukhasana 79
  5.3.4 Padmasana 79
  5.4 Mudras for Pranayama 80
  5.4.1 Cin Mudra 80
  5.4.2 Cinmaya Mudra 80
  5.4.3 Adi Mudra 81
  5.4.4 Brahma Mudra 81
  5.4.5 Nasika Mudra 82
  5.5 Preparatory Practices for Pranayama 82
  5.5.1 Cleansing Breath (Kapalabhati Kriya) 82
  5.5.2 Vibhagiya Svasana 84
  5.6 Pranayama 88
  5.6.1 Surya Anuloma Viloma Pranayama 88
  5.6.2 Candra Anuloma Viloma Pranayama 90
  5.6.3 Nadisuddhi Pranayama 91
  5.6.4 Cooling Pranayama 91
  5.6.5 Bhramari Pranayama 94
6 YOGA AND CLEANSING 97
  6.1 Introduction 97
  6.2 Objectives 97
  6.3 Cleansing Breaths 98
  6.4 Major Kriyas 101
  6.4.1 Jyoti Trataka 101
  6.4.2 Neti 110
  6.4.3 Dhouti 113
  6.4.4 Nauli 116
  6.5.5 Sankhapraksalana 119

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YOGA - Breathing Practices. Asana and Pranayama, Mudras, Bandhas and Kriya, Meditation

Item Code:
IDF117
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2004
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Preface

Man has stepped into the third millennium. Medical men are work- ing with many technologists to offer better health care. The World Health Organisation is engaged in taking stock of global health status and initiated necessary steps to raise the health standards. Scientific aptitude that entered medical profession in the beginning of the 20th century made rapid strides in eradicating epidemics and pandemics , through invention of antibiotics and vaccines. Although nutritional deficiencies and infections continue to be the major problem in the under developed and developing countries, the scenario in developed countries is totally different. Hi-tech medical facilities with fascinating advances in spare part surgeries, although has made life more-comfortable, with a life expectancy of greater than a hundred years, the expected quality of life, with harmony and peace, seems to be far from reality. Problems of stress, stress related ailments, student unrest, breaking up families, are all on an exponential rise. The frustrated patients are moving towards alternative so called non-scientific therapies.

Deep thinkers have raised questions as to why is it this way? What went wrong in our health delivery system? Why the mental and social health problems are on the increase? What should we . do to prevent such problems? Can we raise the basic health level to greater heights as a preventive programme rather than do fire fighting after ailments have shown up? What are the markers of positive health? Is positive health a single state? What are the measures of positive health at the physical, mental, social and spiritual levels? What are the tools for achieving states of positive health?

Health professionals who started by giving relief to their suffering sick fellow beings, through medicines and surgeries, are now faced with such newer questions because of the need of the hour. Most of the common health and social problems cannot be solved through germ theories, antibiotics or surgeries. The advent of fascinating diagnostic tools has started pointing to the role of mind on matter. Biochemical, psycho-neurophysiological, immunological researchers are all recognizing the role of mind, the life style, suppressed emotions, stress etc. in the causation of many of these challenges of the millennium. Several research publications on the value of positive thinking, prayer, spiritual healing, mind-body medicine, yoga, acupuncture, Qigong therapy, energy medicine are being poured into medical journals in spite of the resistance from hard core matter - based pharmaceutical and surgery oriented researchers.

Now in the beginning of the new millennium, health professionals are forced to accept the paradigm shift in our approach to understanding human health problems. Mental health is being studied in all its facets. A large research team is at work in WHO, during this year of mental health, to find out methods of promoting the mental, social and spiritual well being of the human race at large.

Yoga, a science not less than 5000 years old has addressed a normal man to move towards higher states of harmony and peace both as an individual and also as a social being. Through years of introspection, practice and dialogue, a huge knowledge base is available in this land of spiritual seekers who meditated in the caves of Himalayas. The fund of knowledge that has been handed over to us by these keen researchers is gaining recognition by the health scientists as a valuable tool to raise the basic human consciousness towards a harmonious life style of contentment and peaceful living.

sVYASA, with scientific research as its base, has used many of these techniques from the yoga lore and demonstrated its value in promotion of positive health in several areas.

Positive physical health in the form of improved muscle strength, stamina, dexterity, immune stability have been achieved after the integrated approach of yoga for positive physical health. Improved perceptual sharpness, intelligence, memory, emotional stability, that are indicators of positive mental health, have been achieved after yoga practices.

Use of-yoga in rehabilitation of socially sick persons from remand homes, prisons etc. has been achieved. The crime rate reduced in many cities of USA when one percent of the population practised transcendental meditation. Prevention of many of the stress related health problems are possible through yoga practices. Large number of general public, professionals, executives etc, are drawn towards these PPH programmes to not only prevent the dreaded diseases like heart attacks and cancers, but also to promote their own family harmony and peace.

This booklet takes you through a glimpse of the huge know ledge base from which relevent concepts and practices have been culled out to make it practicable for the common, working busy person today.

We are indebted to Sri Mohanji, Sri N. V. Raghuram for their contribution to the knowledge presented in this book. We thank Sri Ganga Nigombam, Ku.Jayanthi Devi, Sanahal Sharma Phurilatpam and many other Yoga Therapists for their help in preparing and publishing this booklet.

 

CONTENTS
    Page No.
1 YOGA AND MODERN LIFE 1
  1.1 Introduction 1
  1.2 Understanding Yoga 1
  1.3 Definition of Yoga 3
  1.4 The Four Streams of Yoga 4
  1.5 Why Yoga? 6
2 BREATH - THE BRIDGE 9
  2.1 Introduction 9
  2.2 Breathing Practices 10
  Standing 10
  2.2.1 Hands In and Out Breathing 10
  2.2.2 Hands Stretch Breathing 11
  2.3.3 Ankles Stretch Breathing 13
  Sitting 13
  2.2.4 Dog Breathing 13
  2.2.5 Rabbit Breathing 14
  2.2.6 Tiger Breathing 15
  2.2.7 Sasankasana Breathing 16
  Supine 17
  2.2.8 Straight Leg Raise Breathing 17
3 LOOSEN YOURSELF (Sithilikarana) 19
  3.1 Introduction 19
  3.2 Sthiti (initial) and Sithila (relaxation) Protures for all Sithilikarana Vyayama and Asanas. 20
  3.3 Sithilikarana Vyayama (Loosening Exercise) 24
  3.3.1 Jogging 24
  3.3.2 Forward and Backward bending 26
  3.3.3 Side bending 27
  3.3.4 Twisting 28
  3.3.5 Pavanamuktasana Kriyas 29
4 HARMONISE AND RELAX (ASANAS) 33
  4.1 Suryanamaskar 33
  4.2 Yogasanas 38
  4.3 Practice of Yogasanas and Relaxation 44
  Standing Postures 44
  4.3.1 Ardhakati Cakrasana 44
  4.3.2 Ardha Cakrasana 45
  4.3.3 Pada Hastasana 46
  4.3.4 Trikonasana 47
  4.3.5 Parivrtta Trikonasana 48
  4.3.6 Parsvakoasana 49
  Sitting Postures 50
  4.3.7 Vajrasana 50
  4.3.8 Sasankasana 51
  4.3.9 Supta- Vajrasana 52
  4.3.10 Pascimatanasana 52
  4.3.11 Ustrasana 53
  4.3.12 Vakrasana 54
  4.3.13 Ardha Matsyendrasana 55
  4.3.14 Hamsasana 56
  4.3.15 Mayurasana 57
  Prone Postures 58
  v 4.3.16 Bhujangasana 58
  4.3.17 Salabhasana 59
  4.3.18 Dhanurasana 60
  Supine Postures 61
  4.3.19 Sarvangasana 61
  4.3.20 Matsyasana 62
  4.3.21 Halasana 63
  4.3.22 Cakrasana 64
  Topsy Turvy Postures 65
  4.3.23 Ardha Sirasana 65
  4.3.24 Sirsasana 66
  Relaxation Techniques 68
  4.3.25 Instant Relaxation Technique (IRT) 68
  4.3.26 Quick Relaxation Technique (QRT) 69
  4.3.27 Deep Relaxation Technique (DRT) 69
5 BALANCE -THE VITAL LIFE (PRANAYAMA) 75
  5.1 Prana and Pranayama 75
  5.2 Schools in Pranayama 76
  5.3 Postures for Pranayama and Meditation 77
  5.3.1 Vajrasana 77
  5.3.2 Siddhasana and Siddhayoni Asana 78
  5.3.3 Sukhasana 79
  5.3.4 Padmasana 79
  5.4 Mudras for Pranayama 80
  5.4.1 Cin Mudra 80
  5.4.2 Cinmaya Mudra 80
  5.4.3 Adi Mudra 81
  5.4.4 Brahma Mudra 81
  5.4.5 Nasika Mudra 82
  5.5 Preparatory Practices for Pranayama 82
  5.5.1 Cleansing Breath (Kapalabhati Kriya) 82
  5.5.2 Vibhagiya Svasana 84
  5.6 Pranayama 88
  5.6.1 Surya Anuloma Viloma Pranayama 88
  5.6.2 Candra Anuloma Viloma Pranayama 90
  5.6.3 Nadisuddhi Pranayama 91
  5.6.4 Cooling Pranayama 91
  5.6.5 Bhramari Pranayama 94
6 YOGA AND CLEANSING 97
  6.1 Introduction 97
  6.2 Objectives 97
  6.3 Cleansing Breaths 98
  6.4 Major Kriyas 101
  6.4.1 Jyoti Trataka 101
  6.4.2 Neti 110
  6.4.3 Dhouti 113
  6.4.4 Nauli 116
  6.5.5 Sankhapraksalana 119

Sample Pages











Click Here for More Books Published By Swami Vivekananda Yoga Publications

 

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