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Yoga Exercises for Health and Happiness
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Yoga Exercises for Health and Happiness
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About This Book and Author

This unique book gives a wide variety of psycho-physical exercises (Asanas), breathing exercises relaxation exercises, concentration techniques and eye-exercises.

The Author and sage Swami Jyotir Maya Nanda, already Internationally known for his great profound lectures and classical Yoga books reveals with his majestic pen conclusively the importance of Hatha Yoga for radiant health, abundant happiness and inner peace of mind.

We heartily recommend this book "Yoga Exercises for Health and Happiness." For all who desire health, happiness, prosperity, mental strength and spiritual advancement. Follow the plan of practice give here and you will receive great benefits of harmony in body and mind by regular and diligent effort. Your general well being, mental alertness and inner relaxation will come gradually, increasing supple muscles, firm skin and a beautiful healthy appearance. If you practice these exercises regularly you will build a bridge across sorrow, discontent and uncertainty and walk on the path of bright sunshine with the cool breeze of Joy in your heart.

Publisher's Note

Yoga is a mystic science that prepares and integrates one's personality for the highest achievement of Self realization. Hatha Yoga is vital for keeping body fit for the higher attainments both on spiritual and material planes.

This book primarily is a Hath Yoga book but also includes chapters on meditation, japa. Kundalini Yoga as well as Yoga of wisdom. It was first published in USA and soon became very popular in other countries.

Increasing demand of this unique book compelled us to publish it in India. Besides Asanas and Pranayama this book also contains articles on human physiology as well as therapeutic effect of Hatha Yoga Exercises. Prescription has been made for various common ailments for guidance of the readers.

Separate charts of practice for different groups given in this book makes it more useful than others on the subject. This book works as a guide. One can practice Hatha Yoga techniques without any guru with help of this book.

Introduction

Hatha Yoga is the world's most ancient system of physical and mental development practiced by great Yogis of India for centuries. This unique book gives a wide variety of psycho-physical exercises (Asanas), breathing exercises. Relaxation exercises, concentration techniques and eye-exercises. The idea that more energy, effort and movement give better results in physical culture has been proven erroneous by the Yoga science. In fact the very opposite is true. Blended with poise, relaxation and concentration the Yoga Exercises demonstrate that the less motion and energy you give to these poses of Yoga. The greater and more enduring are their dynamic results.

The Author and sage Swami Jyotir Nanda, already Internationally known for his great profound lectures. And classical Yoga books on wisdom, mental integration and meditation. Reveals with his majestic pen conclusively the importance of Hatha Yoga for radiant health, abundant happiness and inner peace of mind. Recommending these stimulating and relaxing exhibits the poses with a spontaneous naturalness combined with gracefulness and beauty, His vitality, flexibility and elasticity are infections. Readers will be encouraged and drawn to practice just by the radiance of this sagacious sage Swami Jyotir Maya Nanda.

A rare and compact volume to supply you with every thing you need, these exercises have been taught by sage Swami Jyotir Maya nanda over a period of many years as Director of the 'International Yoga Society." He has trained thousands of students and teachers all over the world in the system. Therefore, without a doubt it is the most efficacious method. Of many Hatha Yoga books, none has given the insight, depth and authenticity as given within this rare book. It demonstrates a refreshing and rejuvenating way to become attuned to the cosmic modulations of Pranic energy which is the basis of the entire creation.

Follow the plan of practice given here and you will receive great benefits of harmony in body and mind by regular and diligent effort. Your general well being, mental alertness and inner relaxation will come gradually, increasing supple muscles, firm skin and a beautiful healthy appearance. Your progress will go on and on as you respond to these psycho-physical exercises. There are over 200 illustrations in this unusual book.

Our Revered and Adorable, Guru Swami Jyotir-Maya Nanda reveals many secrets and mysteries of Hatha Yoga. Anyone can absolutely accomplish a new vitality be dispensing with stiffness and tensensess from the body and mind. We heartily recommend this book "Yoga Exercises for Health and Happiness." For all who desire health, happiness, prosperity, mental strength and spiritual advancement. The distinguished and illustrious author has given an understandable and step by step method of all Hatha Yoga practices. If you practice these exercises regularly you will build a bridge across sorrow discontent and uncertainty and walk on the path of bright sunshine with the coo breeze of Joy in your heart.

We thank Dr. Bernard Deleze a disciple of Swami Jyotir Maya Nanda, who is a medical expert, for contributing the articles in section thirteen: "Principles of physiology, Hatha Yoga and modern Physiology, Local Effect of Asanas, Effects of Pranayamas. And illustrations pertaining to Blood Circulation and Chakras.

In addition. Our sincere thanks to the Karma Yoga Staff who have given us valuable assistance in the completion of this wonderful book.

As you continue to practice you will feel more and more the invisible presence of this great Sage Swami Jyotir Maya Nanda who is filled with the Divine consciousness and Love for all beings in the world.

It is our sincerest and devout prayer that the blessings of Sage Swami Jyotir Maya Nanda may guide you each day on the road to perfection and happiness.

Contents

  YOGA EXERCISES FOR HEALTH AND HAPPINESS  
1 PUBLISHER'S NOTE 7
2 Siddha Asana (Pose) 19
3 What is Hatha Yoga? 20
4 Outlines of Hatha Yoga 23
5 Instructions ofthe practice of Hat ha Yoga 25
6 Therapeutic Value of Yoga Exercises 27
  Section One: Surya Namaskar or Adorations to the SUD  
7 Surya Namaskar 32
8 Surya Namaskar (Pose-I) 35
9 Surya Namaskar(Pose-2) 36
10 Surya Namaskar (Pose-3) 37
11 Surya Namaskar (Pose-4) 38
12 Surya N amaskar (Pose- 5) 39
13 Surya Namaskar (Pose-6) 40
14 Surya Namaskar (Pose-7) 41
15 Surya Namaskar (Pose-8) 42
16 Surya Namaskar (Pose-9) 43
17 Surya Namaskar (Pose-1 0) 44
18 Surya Namaskar (Pose-11) 45
19 Surya Namaskar (Pose-12 46
  Section Two: Mukbya Yoga Asanas or Important Yoga Poses  
20 Anj aheya Asana (Pose) 50
21 Setubandha Asana (Pose) 51
22 Sarvanga Asana 52
23 Sarvanga Asana (Pose) 53
24 Hala Asana 54
25 Hala Asana (Pose) 55
26 PurvottanAsana 56
27 Purvottan Asana (Pose) 57
28 Matsya Asana (Pose) 58
29 Tolangula Asana (Pose) 59
30 Vajra Asana (Pose) 60
31 Supta VajraAsana (Pose) 61
32 Pashchimottan Asana 62
33 Pashchimottan Asana (Pose) 63
34 Chakra Asana (Pose) 64
35 Bhujanga Asana (Pose) 66
36 Bhujanga Asana (Pose) 67
37 Shalabha Asana (Pose) 68
38 Dhanura Asana 69
39 Dhanura Asana (Pose) 70
40 Trikona Asana (Pose) 71
41 Mayur Asana 72
42 Mayur Asana(Pose) 73
43 Shirsha Asana 74
44 Shirsha Asana (Pose) 76
45 Vriksha Asana (Pose) 80
46 Ardha Matsyendra Asana 81
47 Ardha Matsyendra Asana (Pose) 82
  Section Three: Shava Asana or Relaxation Exercises  
48 ShavaAsana (Pose) 84
49 The Art of Relaxation 85
50 Relaxation of the Mind 86
51 Relaxation of the Heart 89
52 Relaxation Exercises 90
53 Exercises in Relaxation 91
  Section Four: Bandhas or Yogic Locks  
54 Bandha Traya (Pose) 96
55 BANDHAS (Locks) 97
56 Mula Bandha 98
57 Uddiyan Bandha 98
58 Jalandhar Bandha 100
59 Bandha Traya 101
  Section Five: Mudras of Yogic Seals  
61 Shanmukuhi Mudra (Pose) 104
62 MUDRA 105
63 Maha Mudra 106
64 Maha Vedha 107
65 Yoga Mudra 107
66 Yoga Mudra (Pose) 108
67 Viparita Karani Mudra 109
68 Viparita Karani Mudra (pose) 110
69 Yoni Mudra or Shanmukhi Mudra 111
70 Unrnani Mudra 111
71 Sharnbhavi Mudra 112
72 KakiMudra 112
73 Ashwini Mudra 113
74 Matangini Mudra 113
75 Khechari Mudra 113
76 Shakti Chalini Mudra 113
77 Tadana Kriya 114
78 Tadan Kriya (Pose) 114
79 Vajroli Mudra 115
80 SPECIAL INSTRUCTIONS 115
81 SIDDHIS OR PSYCHIC POWERS 115
82 Major Siddhis 116
83 Minor siddhis 117
  Section Six: Pranayama or Breathing Exercises  
84 S ukha Purvak Pranayama 118
85 PRANAYAMA 120
86 Sukha purvak Pranayama (pose) 124
87 Sukh purvak Pranayama 125
88 Kapala Bhati 126
89 Bhastrika Pranayama 127
90 Sheetali Pranayama (Pose) 128
91 Shitali Pranayama 129
92 Shitakari Pranayama 129
93 Sury Bheda Pranayama 130
94 Ujjayi Pranayama 130
95 Bhramari Pranayama 131
96 OMPanayama 131
97 Kundalini Pranayama-1 132
98 Kundalini Pranayama-2 133
99 Pranayama for Relaxation 134
100 Nadi Shodhanan Pranayama 134
  Section Seven: Dhyana Asana or Meditative Poses  
101 Meditation (Pose) 138
102 Mantras Before Practice of Meditation 139
103 Dhyana Yoga 139
104 What is Meditation? 142
105 Dhyanam Nirvishayam Manah 143
106 General Guidance in Meditation 144
107 Different Exercises In the practice of Meditation 146
108 The Marks of Success 147
109 Padma Asana (Pose) 149
110 jnanaMudra 150
111 Brahmanjali 151
112 Siddha Asana(Pose) 152
113 Swastikasana(Pose) 153
114 Sukha Asana(Pose) 154
115 Gomukha Asana(Pose) 155
116 Vira Asana(Pose) 156
  Section Eight: Vividha Asana or Variations of Poses  
117 Vriksha Asana (Pose) 158
118 Ulluka Asana(Pose) 159
119 Utthita Ekaika Pada Asana 159
120 Chataka Asana(Pose) 160
121 Puma Supta VajraAsana (Pose) 161
122 Pavan MuktaAsana (Pose) 162
123 Chakra Asana(Pose) 162
124 Lola Asana(Pose) 163
125 Kaka Asana(Pose) 163
126 Pada Angushtha Asana(Pose) 164
127 PrishthaVyayamAsana(Pose) 165
128 Kati Vyayam Asana (pose) 166
129 Pavan MuktaAsana (Pose) 168
130 Kati Tadan Asana (Pose) 169
131 Griva Chakra Asana(Pose) 170
132 Ekapada Virama Asana 171
133 Nata Raja Asana(Pose) 172
134 Ekapada Akarshana Asana (Pose) 173
135 Urdhwa Uttan Asana(Pose) 174
136 Meru Banda VakraAsana (Pose) 175
137 JanuAsana (Pose) 175
138 Utthita Janu ShiraAsana (Pose) 176
139 Chandra Namaskar (Pose-I) 177
140 Chandra Namaskar (Pose-2) 177
141 Chandra Namaskar (Pose-3) 178
142 Chandra Namaskar (Pose-4) 178
143 Chandra Namaskar(Pose-5) 179
144 Chandra Namaskar (Pose-6) 180
145 Chandra Namaskar (Pose- 7) 181
146 Chandra Namaskar (Pose-8) 181
147 Chandra Namaskar (Pose-9) 182
148 Chandra Namaskar (Pose-l 0) 183
149 Chandra Namaskar (Pose-l1) 183
150 Chandra Namaskar (Pose-12) 184
151 Urdhwa Utthan Asana(Pose) 185
152 Garuda Asana (Pose) 186
153 Pada Santulan Asana (Pose) 188
154 Merudanda Vakra Asana (Pose) 189
155 Astavakra Asana (Pose) 189
156 Kati Chakra Asana (Pose) 190
157 Baithak Asana (Pose) 191
158 Utthan BaithakAsana (Pose) 192
  Section Nine: Kriya Yoga or Purificatory Exercises  
159 Shat karmas or six Purificatory Exercises 194
160 Tratak 196
161 NetiKriya 196
162 Dhauti 197
163 Bahnisar Dhauti (Pose) 197
164 Basti 198
165 NauliKriya 198
166 Madhyama Nauli (Pose) 200
167 Nauli Kriya (Pose) 201
  Section Ten: Netra Vyayam or Eye Exercises  
168 Tratak 204
  Section Eleven: Abhyas Krama or Order of Practice  
169 Table 1 (Beginners) 212
170 Table 2 (Intermediates) 213
171 Table 3 (Weak and Aged 214
172 Table 4 (Busy Peple) 215
173 Table 5 (Advanced) 216
  Section Twelve: Japa Yoga or Yoga of Repetition of Mystic Formulas  
174 MANTRA 219
175 Theory of Mantra 219
176 Root Letters 220
177 Prayer for Universal Welfare 220
178 Practice of Japa 221
179 Mahamrityunjaya Mantra 222
180 Gayatri Mantra 222
181 Invocatory Kirtans 223
  Section Thirteen: Vyadhinivarak Yoga or Therapeutic Values of Yoga Exercises  
182 Principles of Physiology 227
183 Hatha Yoga and Modem Physiology 231
184 General Effects of As an as 232
185 Local Effects of As an as 233
186 Yoga Exercises for Health and prevention of Diseases 236
187 Effects of Prana yamas 238
  Section Fourteen: Kundalini Yoga or Yoga of Mystic Energy  
188 Chakras of Kundalini 243
189 Nadis 243
190 Sushumna Nadi 244
191 CHAKRAS 245
192 Practice of Kundalini Yoga 253
193 Various Methods 253
  Section Fifteen: Arogya Rahasya or Secrets of Health  
194 Secrets of Health and Vitality 257
195 Health and Happiness through Hatha Yoga 262
196 THE NEED FOR YOGA 265
197 Yama 266
198 Niyama 267
199 Asana 268
200 Pranayama 268
201 Pratyahar 268
202 Dharana 268
203 Dharana (Meditation) 269
204 Samadhi (Super-Consciousness) 269
205 QUESTIONS & ANSWERS 270
  Continuation of Section Eight: Vividha Asana or Variations of Poses  
206 Khaga Asana(Pose) 272
207 Utthita Padma Asana(Pose) 273
208 Ekahasta Prishtha Kona Asana (Pose) 272
209 VakraAsana(Pose) 273
210 KhagaAsana (Pose) 273
211 Utthita Padma Asana(Pose) 274
212 Vriksha Asana(Pose) 274
213 Vakra Asana(Pose) 274
214 Dwihasta Utthita Asana(Pose) 275
215 Baka Asana(Pose) 275
216 Kurma Asana(Pose) 276
217 Kalyana Asana(Pose) 276
218 Pada Griva Asana (Pose) 276
219 Baddha Padma Asana(Pose) 277
220 Chakra Asana (Pose) 277
221 BakaAsana (Pose) 277
222 Baddha Padma Asana (Pose) 278
223 Janu Prishtha Baddha Paschimottan Asana (Pose) 278 278
224 Pada Griva Paschimpttan Asana (Pose) 278 278
225 Ardha Baddha Padma Paschimottan Asana (Pose) 278 278
226 Sarvanga Baddha Asana (Pose) 279
227 Vrischika Asana (Pose) 279
228 BaddhaPadma Asana(Pose) 280
229 Kona Asana(Pose) 280
230 Garuda Asana (Pose) 280
231 Simha Asana (Pose) 281
232 Family Demonstration 281
233 Urdha Eka Pad Asana (Pose) 282
234 Glossary 283
235 My Life (Poetry) 285
236 In Tune with Infinity (Poetry) 286
  Illustrations & Diagrama  
238 Lord Vishnu 131
239 Table of Pr an as 132
240 Local Effects of As an as 234
241 Respiration and Circulation 235
242 Nerve Centers & Endocrine Glands of the Chakras 239  
243 Chakras of Kundalini Yoga 242
244 Muladhara Chakra 246
245 Swadhisthan Chakra 247
246 Manipur Chakra 248
247 Anahata Chakra 249
248 Vishudhi Chakra 250
249 Ajna Chakra 251

 















Yoga Exercises for Health and Happiness

Item Code:
NAK226
Cover:
Paperback
Edition:
2015
ISBN:
8185883408
Language:
English
Size:
8.5 inch X 5.5 inch
Pages:
312 (Throughout B/W Illustrations)
Other Details:
Weight of the Book: 380 gms
Price:
$23.00
Discounted:
$18.40   Shipping Free
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About This Book and Author

This unique book gives a wide variety of psycho-physical exercises (Asanas), breathing exercises relaxation exercises, concentration techniques and eye-exercises.

The Author and sage Swami Jyotir Maya Nanda, already Internationally known for his great profound lectures and classical Yoga books reveals with his majestic pen conclusively the importance of Hatha Yoga for radiant health, abundant happiness and inner peace of mind.

We heartily recommend this book "Yoga Exercises for Health and Happiness." For all who desire health, happiness, prosperity, mental strength and spiritual advancement. Follow the plan of practice give here and you will receive great benefits of harmony in body and mind by regular and diligent effort. Your general well being, mental alertness and inner relaxation will come gradually, increasing supple muscles, firm skin and a beautiful healthy appearance. If you practice these exercises regularly you will build a bridge across sorrow, discontent and uncertainty and walk on the path of bright sunshine with the cool breeze of Joy in your heart.

Publisher's Note

Yoga is a mystic science that prepares and integrates one's personality for the highest achievement of Self realization. Hatha Yoga is vital for keeping body fit for the higher attainments both on spiritual and material planes.

This book primarily is a Hath Yoga book but also includes chapters on meditation, japa. Kundalini Yoga as well as Yoga of wisdom. It was first published in USA and soon became very popular in other countries.

Increasing demand of this unique book compelled us to publish it in India. Besides Asanas and Pranayama this book also contains articles on human physiology as well as therapeutic effect of Hatha Yoga Exercises. Prescription has been made for various common ailments for guidance of the readers.

Separate charts of practice for different groups given in this book makes it more useful than others on the subject. This book works as a guide. One can practice Hatha Yoga techniques without any guru with help of this book.

Introduction

Hatha Yoga is the world's most ancient system of physical and mental development practiced by great Yogis of India for centuries. This unique book gives a wide variety of psycho-physical exercises (Asanas), breathing exercises. Relaxation exercises, concentration techniques and eye-exercises. The idea that more energy, effort and movement give better results in physical culture has been proven erroneous by the Yoga science. In fact the very opposite is true. Blended with poise, relaxation and concentration the Yoga Exercises demonstrate that the less motion and energy you give to these poses of Yoga. The greater and more enduring are their dynamic results.

The Author and sage Swami Jyotir Nanda, already Internationally known for his great profound lectures. And classical Yoga books on wisdom, mental integration and meditation. Reveals with his majestic pen conclusively the importance of Hatha Yoga for radiant health, abundant happiness and inner peace of mind. Recommending these stimulating and relaxing exhibits the poses with a spontaneous naturalness combined with gracefulness and beauty, His vitality, flexibility and elasticity are infections. Readers will be encouraged and drawn to practice just by the radiance of this sagacious sage Swami Jyotir Maya Nanda.

A rare and compact volume to supply you with every thing you need, these exercises have been taught by sage Swami Jyotir Maya nanda over a period of many years as Director of the 'International Yoga Society." He has trained thousands of students and teachers all over the world in the system. Therefore, without a doubt it is the most efficacious method. Of many Hatha Yoga books, none has given the insight, depth and authenticity as given within this rare book. It demonstrates a refreshing and rejuvenating way to become attuned to the cosmic modulations of Pranic energy which is the basis of the entire creation.

Follow the plan of practice given here and you will receive great benefits of harmony in body and mind by regular and diligent effort. Your general well being, mental alertness and inner relaxation will come gradually, increasing supple muscles, firm skin and a beautiful healthy appearance. Your progress will go on and on as you respond to these psycho-physical exercises. There are over 200 illustrations in this unusual book.

Our Revered and Adorable, Guru Swami Jyotir-Maya Nanda reveals many secrets and mysteries of Hatha Yoga. Anyone can absolutely accomplish a new vitality be dispensing with stiffness and tensensess from the body and mind. We heartily recommend this book "Yoga Exercises for Health and Happiness." For all who desire health, happiness, prosperity, mental strength and spiritual advancement. The distinguished and illustrious author has given an understandable and step by step method of all Hatha Yoga practices. If you practice these exercises regularly you will build a bridge across sorrow discontent and uncertainty and walk on the path of bright sunshine with the coo breeze of Joy in your heart.

We thank Dr. Bernard Deleze a disciple of Swami Jyotir Maya Nanda, who is a medical expert, for contributing the articles in section thirteen: "Principles of physiology, Hatha Yoga and modern Physiology, Local Effect of Asanas, Effects of Pranayamas. And illustrations pertaining to Blood Circulation and Chakras.

In addition. Our sincere thanks to the Karma Yoga Staff who have given us valuable assistance in the completion of this wonderful book.

As you continue to practice you will feel more and more the invisible presence of this great Sage Swami Jyotir Maya Nanda who is filled with the Divine consciousness and Love for all beings in the world.

It is our sincerest and devout prayer that the blessings of Sage Swami Jyotir Maya Nanda may guide you each day on the road to perfection and happiness.

Contents

  YOGA EXERCISES FOR HEALTH AND HAPPINESS  
1 PUBLISHER'S NOTE 7
2 Siddha Asana (Pose) 19
3 What is Hatha Yoga? 20
4 Outlines of Hatha Yoga 23
5 Instructions ofthe practice of Hat ha Yoga 25
6 Therapeutic Value of Yoga Exercises 27
  Section One: Surya Namaskar or Adorations to the SUD  
7 Surya Namaskar 32
8 Surya Namaskar (Pose-I) 35
9 Surya Namaskar(Pose-2) 36
10 Surya Namaskar (Pose-3) 37
11 Surya Namaskar (Pose-4) 38
12 Surya N amaskar (Pose- 5) 39
13 Surya Namaskar (Pose-6) 40
14 Surya Namaskar (Pose-7) 41
15 Surya Namaskar (Pose-8) 42
16 Surya Namaskar (Pose-9) 43
17 Surya Namaskar (Pose-1 0) 44
18 Surya Namaskar (Pose-11) 45
19 Surya Namaskar (Pose-12 46
  Section Two: Mukbya Yoga Asanas or Important Yoga Poses  
20 Anj aheya Asana (Pose) 50
21 Setubandha Asana (Pose) 51
22 Sarvanga Asana 52
23 Sarvanga Asana (Pose) 53
24 Hala Asana 54
25 Hala Asana (Pose) 55
26 PurvottanAsana 56
27 Purvottan Asana (Pose) 57
28 Matsya Asana (Pose) 58
29 Tolangula Asana (Pose) 59
30 Vajra Asana (Pose) 60
31 Supta VajraAsana (Pose) 61
32 Pashchimottan Asana 62
33 Pashchimottan Asana (Pose) 63
34 Chakra Asana (Pose) 64
35 Bhujanga Asana (Pose) 66
36 Bhujanga Asana (Pose) 67
37 Shalabha Asana (Pose) 68
38 Dhanura Asana 69
39 Dhanura Asana (Pose) 70
40 Trikona Asana (Pose) 71
41 Mayur Asana 72
42 Mayur Asana(Pose) 73
43 Shirsha Asana 74
44 Shirsha Asana (Pose) 76
45 Vriksha Asana (Pose) 80
46 Ardha Matsyendra Asana 81
47 Ardha Matsyendra Asana (Pose) 82
  Section Three: Shava Asana or Relaxation Exercises  
48 ShavaAsana (Pose) 84
49 The Art of Relaxation 85
50 Relaxation of the Mind 86
51 Relaxation of the Heart 89
52 Relaxation Exercises 90
53 Exercises in Relaxation 91
  Section Four: Bandhas or Yogic Locks  
54 Bandha Traya (Pose) 96
55 BANDHAS (Locks) 97
56 Mula Bandha 98
57 Uddiyan Bandha 98
58 Jalandhar Bandha 100
59 Bandha Traya 101
  Section Five: Mudras of Yogic Seals  
61 Shanmukuhi Mudra (Pose) 104
62 MUDRA 105
63 Maha Mudra 106
64 Maha Vedha 107
65 Yoga Mudra 107
66 Yoga Mudra (Pose) 108
67 Viparita Karani Mudra 109
68 Viparita Karani Mudra (pose) 110
69 Yoni Mudra or Shanmukhi Mudra 111
70 Unrnani Mudra 111
71 Sharnbhavi Mudra 112
72 KakiMudra 112
73 Ashwini Mudra 113
74 Matangini Mudra 113
75 Khechari Mudra 113
76 Shakti Chalini Mudra 113
77 Tadana Kriya 114
78 Tadan Kriya (Pose) 114
79 Vajroli Mudra 115
80 SPECIAL INSTRUCTIONS 115
81 SIDDHIS OR PSYCHIC POWERS 115
82 Major Siddhis 116
83 Minor siddhis 117
  Section Six: Pranayama or Breathing Exercises  
84 S ukha Purvak Pranayama 118
85 PRANAYAMA 120
86 Sukha purvak Pranayama (pose) 124
87 Sukh purvak Pranayama 125
88 Kapala Bhati 126
89 Bhastrika Pranayama 127
90 Sheetali Pranayama (Pose) 128
91 Shitali Pranayama 129
92 Shitakari Pranayama 129
93 Sury Bheda Pranayama 130
94 Ujjayi Pranayama 130
95 Bhramari Pranayama 131
96 OMPanayama 131
97 Kundalini Pranayama-1 132
98 Kundalini Pranayama-2 133
99 Pranayama for Relaxation 134
100 Nadi Shodhanan Pranayama 134
  Section Seven: Dhyana Asana or Meditative Poses  
101 Meditation (Pose) 138
102 Mantras Before Practice of Meditation 139
103 Dhyana Yoga 139
104 What is Meditation? 142
105 Dhyanam Nirvishayam Manah 143
106 General Guidance in Meditation 144
107 Different Exercises In the practice of Meditation 146
108 The Marks of Success 147
109 Padma Asana (Pose) 149
110 jnanaMudra 150
111 Brahmanjali 151
112 Siddha Asana(Pose) 152
113 Swastikasana(Pose) 153
114 Sukha Asana(Pose) 154
115 Gomukha Asana(Pose) 155
116 Vira Asana(Pose) 156
  Section Eight: Vividha Asana or Variations of Poses  
117 Vriksha Asana (Pose) 158
118 Ulluka Asana(Pose) 159
119 Utthita Ekaika Pada Asana 159
120 Chataka Asana(Pose) 160
121 Puma Supta VajraAsana (Pose) 161
122 Pavan MuktaAsana (Pose) 162
123 Chakra Asana(Pose) 162
124 Lola Asana(Pose) 163
125 Kaka Asana(Pose) 163
126 Pada Angushtha Asana(Pose) 164
127 PrishthaVyayamAsana(Pose) 165
128 Kati Vyayam Asana (pose) 166
129 Pavan MuktaAsana (Pose) 168
130 Kati Tadan Asana (Pose) 169
131 Griva Chakra Asana(Pose) 170
132 Ekapada Virama Asana 171
133 Nata Raja Asana(Pose) 172
134 Ekapada Akarshana Asana (Pose) 173
135 Urdhwa Uttan Asana(Pose) 174
136 Meru Banda VakraAsana (Pose) 175
137 JanuAsana (Pose) 175
138 Utthita Janu ShiraAsana (Pose) 176
139 Chandra Namaskar (Pose-I) 177
140 Chandra Namaskar (Pose-2) 177
141 Chandra Namaskar (Pose-3) 178
142 Chandra Namaskar (Pose-4) 178
143 Chandra Namaskar(Pose-5) 179
144 Chandra Namaskar (Pose-6) 180
145 Chandra Namaskar (Pose- 7) 181
146 Chandra Namaskar (Pose-8) 181
147 Chandra Namaskar (Pose-9) 182
148 Chandra Namaskar (Pose-l 0) 183
149 Chandra Namaskar (Pose-l1) 183
150 Chandra Namaskar (Pose-12) 184
151 Urdhwa Utthan Asana(Pose) 185
152 Garuda Asana (Pose) 186
153 Pada Santulan Asana (Pose) 188
154 Merudanda Vakra Asana (Pose) 189
155 Astavakra Asana (Pose) 189
156 Kati Chakra Asana (Pose) 190
157 Baithak Asana (Pose) 191
158 Utthan BaithakAsana (Pose) 192
  Section Nine: Kriya Yoga or Purificatory Exercises  
159 Shat karmas or six Purificatory Exercises 194
160 Tratak 196
161 NetiKriya 196
162 Dhauti 197
163 Bahnisar Dhauti (Pose) 197
164 Basti 198
165 NauliKriya 198
166 Madhyama Nauli (Pose) 200
167 Nauli Kriya (Pose) 201
  Section Ten: Netra Vyayam or Eye Exercises  
168 Tratak 204
  Section Eleven: Abhyas Krama or Order of Practice  
169 Table 1 (Beginners) 212
170 Table 2 (Intermediates) 213
171 Table 3 (Weak and Aged 214
172 Table 4 (Busy Peple) 215
173 Table 5 (Advanced) 216
  Section Twelve: Japa Yoga or Yoga of Repetition of Mystic Formulas  
174 MANTRA 219
175 Theory of Mantra 219
176 Root Letters 220
177 Prayer for Universal Welfare 220
178 Practice of Japa 221
179 Mahamrityunjaya Mantra 222
180 Gayatri Mantra 222
181 Invocatory Kirtans 223
  Section Thirteen: Vyadhinivarak Yoga or Therapeutic Values of Yoga Exercises  
182 Principles of Physiology 227
183 Hatha Yoga and Modem Physiology 231
184 General Effects of As an as 232
185 Local Effects of As an as 233
186 Yoga Exercises for Health and prevention of Diseases 236
187 Effects of Prana yamas 238
  Section Fourteen: Kundalini Yoga or Yoga of Mystic Energy  
188 Chakras of Kundalini 243
189 Nadis 243
190 Sushumna Nadi 244
191 CHAKRAS 245
192 Practice of Kundalini Yoga 253
193 Various Methods 253
  Section Fifteen: Arogya Rahasya or Secrets of Health  
194 Secrets of Health and Vitality 257
195 Health and Happiness through Hatha Yoga 262
196 THE NEED FOR YOGA 265
197 Yama 266
198 Niyama 267
199 Asana 268
200 Pranayama 268
201 Pratyahar 268
202 Dharana 268
203 Dharana (Meditation) 269
204 Samadhi (Super-Consciousness) 269
205 QUESTIONS & ANSWERS 270
  Continuation of Section Eight: Vividha Asana or Variations of Poses  
206 Khaga Asana(Pose) 272
207 Utthita Padma Asana(Pose) 273
208 Ekahasta Prishtha Kona Asana (Pose) 272
209 VakraAsana(Pose) 273
210 KhagaAsana (Pose) 273
211 Utthita Padma Asana(Pose) 274
212 Vriksha Asana(Pose) 274
213 Vakra Asana(Pose) 274
214 Dwihasta Utthita Asana(Pose) 275
215 Baka Asana(Pose) 275
216 Kurma Asana(Pose) 276
217 Kalyana Asana(Pose) 276
218 Pada Griva Asana (Pose) 276
219 Baddha Padma Asana(Pose) 277
220 Chakra Asana (Pose) 277
221 BakaAsana (Pose) 277
222 Baddha Padma Asana (Pose) 278
223 Janu Prishtha Baddha Paschimottan Asana (Pose) 278 278
224 Pada Griva Paschimpttan Asana (Pose) 278 278
225 Ardha Baddha Padma Paschimottan Asana (Pose) 278 278
226 Sarvanga Baddha Asana (Pose) 279
227 Vrischika Asana (Pose) 279
228 BaddhaPadma Asana(Pose) 280
229 Kona Asana(Pose) 280
230 Garuda Asana (Pose) 280
231 Simha Asana (Pose) 281
232 Family Demonstration 281
233 Urdha Eka Pad Asana (Pose) 282
234 Glossary 283
235 My Life (Poetry) 285
236 In Tune with Infinity (Poetry) 286
  Illustrations & Diagrama  
238 Lord Vishnu 131
239 Table of Pr an as 132
240 Local Effects of As an as 234
241 Respiration and Circulation 235
242 Nerve Centers & Endocrine Glands of the Chakras 239  
243 Chakras of Kundalini Yoga 242
244 Muladhara Chakra 246
245 Swadhisthan Chakra 247
246 Manipur Chakra 248
247 Anahata Chakra 249
248 Vishudhi Chakra 250
249 Ajna Chakra 251

 















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