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Books > Yoga > Pranayama > Yoga Yogasana and Pranayama for Health
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Yoga Yogasana and Pranayama for Health
Yoga Yogasana and Pranayama for Health
Description

PREFACE

Yoga as a system of physical exercise has been in existence in India since very ancient times. According to our ancient sages, there are eight stages of Yoga, namely Yama (Social Discipline), Niyama (Individual Discipline), Asana (Postures), Pranayama (Breath Control), Pratyahara (Meditation) and Samadhi (Self-realization). If an aspirant, after observing the disciplines of Yama and Niyama, practices Yogic exercises, his tubular channels are cleansed, he achieves excellent health and his mind becomes alert. This enables him to experience mental ecstasy. This book has been written for the common man. A humble effort has been made here to show through simple language and neat figures the usefulness and importance of Yogasana and Pranayama.

In this book, sixty-five important asanas have been explained and illustrated. Now-a- day, Yoga is also used for the cure of several physical and mental ailments, and keeping this in view effects of Yogasana on more than forty diseases have been discussed from the point of view of their therapeutic use. So, the reader is not required to refer to any other books on the subject.

Along with Yogasanas, this book contains an explanation of the process of Surya Namaskara. Surya Namaskara is a complete exercise. The twelve stages of Surya Namaskara have been fully explained with figures with a view to enabling an aspirant to practise Surya Namaskara easily for maintaining his health. Besides this, their benefits have also been mentioned.

The practice of Yogasanas is incomplete without Pranayama. Hence a general explanation of Pranayama has been given with reference to health and Yogasanas.

To increase the utility of the book four new chapters 'The Purification of the Body Shatkarma Through Yoga', 'Yogasana and Exercises for the Care of the Eyes', A Suitable Diet' and 'Model Yogasana-Timings' have been added.

The book has been recommended to higher secondary schools, colleges and public libraries by the Curator of Libraries, Gujarat State, Gandhinagar, vide Circular Number 8224-8600 dated 8-10-1984.

This book received the National Award from the Sports Authority of India in the XVII National Sports and Physical Education Books Competition.

I am very thankful to Dr. Dhiren Gala for his valuable suggestions to make this book useful to persons belonging to walks of life.

I am deeply obliged to Prof. R. M. Shah for this English version of my Gujarati book.

I am also grateful to M/s. Gala Publishers for agreeing to publish this book.

 

CONTENTS

 

1. Introduction to Yoga 9
2. Yogasanas (The Yogic Postures) : Importance, Rules and Classification 13
3. The Purification of the Body Shatkarma through Yoga 17
4. Sitting Postures 29
  1. Padmasana 29
  2. Baddha Padmasana 30
  3. Parvatasana 31
  4. Utthita Padmasana(Lolasana) 32
  5. Kukkutasana 33
  6. Garbhasana 34
  7. Siddhasana 35
  8. Simhasana 37
  9. Mandukasana 38
  10. Gomukhasana 39
  11. Padangusthasana 41
  12. Kandapeedanasana 42
  13. Veerasana 43
  14. Pashchimottanasana 44
  15. Janu Shirasana 45
  16. Ardha Matsyendrasana 46
  17. Purna Matsyendrasana 47
  18. Ardha Vakrasana 49
  19. Vakrasana 50
  20. Akarna Dhanurasana 51
5. Supine Postures 53
  1. Shavasana 53
  2. Ekakpada Uttanasana 54
  3. Uttanapadasana 56
  4. Pavanamuktasana 57
  5. Setubandhasana 58
  6. Tolangulasana 59
  7. Matsyasana 60
  8. Katiasana 62
  9. Suptabhadrasana 63
  10. Viparitakarani Mudra 65
  11. Sarvangasana 67
  12. Halasana 69
  13. Vartulasana 70
6. Abdominal Postures 71
  1. Ardha Shalabhasana 71
  2. Purna Shalabhasana 72
  3. Bhujangasana 73
  4. Dhanurasana 74
  5. Makarasana 76
  6. Viparita Matsyasana 77
7. Hand-Postures 78
  1. Mayurasana 78
  2. Vrishchikasana 80
  3. Bakasana 81
  4. Tolasana 83
  5. Utthita Dwihastabhujasana 83
  6. Uttamangasana 84
  7. Utthita Ekapadashirasana 85
  8. Konasana 86
8. Kneeling Postures 88
  1. Vajrasana 88
  2. Supta Vajrasana 89
  3. Bhoo-Namana-Vajrasana 90
  4. Ushtrasana 91
  5. Vrushasana 92
9. Leg-Postures (Standing Postures) 94
  1. Garudasana 94
  2. Vrukshasana 95
  3. Vatayanasana 96
  4. Santulasana 97
  5. Natarajasana 99
  6. Utkatasana 100
  7. Tarasana 102
  8. Trikonasana 104
  9. Padahastasana 105
  10. Chakrasana 106
10. Head-Postures 109
  1. Sheershasana 109
  2. Urdhva Padmasana 111
  3. Urdhva Samyukta Padmasana 113
11. Yogic Exercises and the Cure of Diseases-An Index 115
12. Surya Namaskara 119
  1. Dakshasana 120
  2. Namaskarasana 121
  3. Parvatasana 121
  4. Hastapadasana 122
  5. Ekapadapra-saranasana 122
  6. Bhudharasana 123
  7. Ashtangaprani-patasana 123
  8. Bhujangasana 124
  9. Bhudharasana 125
  10. Ekapadaprasa-ranasana 125
  11. Hastapadasana 126
  12. Namaskarasana 126
13. Pranayama 127
  The Meaning of Pranayama 127
  The Importance of Pranayama 127
  Important Guidelines Regarding Pranayama 129
  1. The Technique of Pranayama 130
  2. Puraka, Rechaka and Kumbhaka 130
  3. Ida, Pingala and Sushumna 130
  4. Moola Bandha 131
  Jalandhara Bandha 132
  Uddiyana Bandha 133
  5. Nadi-Shuddhi 133
  6. Kapalabhati 134
  Varieties of Pranayama 135
  1. Surya Bhedana 135
  2. Ujjayi 136
  3. Sitakari 137
  4. Shitali 137
  5. Bhastrika 138
  6. Bhramari 139
  7. Moorchchha 140
  8. Plavini 140
14. Yogasana and Pranayama 142
15. Yogasana and Exercises for the Care of the Eyes 143
16. A Suitable Diet 147
17. Model Yogasana-Timings 150
  1. Initial Yogasana-Timings 150
  2. Madhyam (Medium) Yogasana-Timings 152
  3. Uchcha (Higher) Yogasana-Timings 154

Sample Pages

















Yoga Yogasana and Pranayama for Health

Item Code:
IDJ526
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158 (Illustrated in Black & White)
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PREFACE

Yoga as a system of physical exercise has been in existence in India since very ancient times. According to our ancient sages, there are eight stages of Yoga, namely Yama (Social Discipline), Niyama (Individual Discipline), Asana (Postures), Pranayama (Breath Control), Pratyahara (Meditation) and Samadhi (Self-realization). If an aspirant, after observing the disciplines of Yama and Niyama, practices Yogic exercises, his tubular channels are cleansed, he achieves excellent health and his mind becomes alert. This enables him to experience mental ecstasy. This book has been written for the common man. A humble effort has been made here to show through simple language and neat figures the usefulness and importance of Yogasana and Pranayama.

In this book, sixty-five important asanas have been explained and illustrated. Now-a- day, Yoga is also used for the cure of several physical and mental ailments, and keeping this in view effects of Yogasana on more than forty diseases have been discussed from the point of view of their therapeutic use. So, the reader is not required to refer to any other books on the subject.

Along with Yogasanas, this book contains an explanation of the process of Surya Namaskara. Surya Namaskara is a complete exercise. The twelve stages of Surya Namaskara have been fully explained with figures with a view to enabling an aspirant to practise Surya Namaskara easily for maintaining his health. Besides this, their benefits have also been mentioned.

The practice of Yogasanas is incomplete without Pranayama. Hence a general explanation of Pranayama has been given with reference to health and Yogasanas.

To increase the utility of the book four new chapters 'The Purification of the Body Shatkarma Through Yoga', 'Yogasana and Exercises for the Care of the Eyes', A Suitable Diet' and 'Model Yogasana-Timings' have been added.

The book has been recommended to higher secondary schools, colleges and public libraries by the Curator of Libraries, Gujarat State, Gandhinagar, vide Circular Number 8224-8600 dated 8-10-1984.

This book received the National Award from the Sports Authority of India in the XVII National Sports and Physical Education Books Competition.

I am very thankful to Dr. Dhiren Gala for his valuable suggestions to make this book useful to persons belonging to walks of life.

I am deeply obliged to Prof. R. M. Shah for this English version of my Gujarati book.

I am also grateful to M/s. Gala Publishers for agreeing to publish this book.

 

CONTENTS

 

1. Introduction to Yoga 9
2. Yogasanas (The Yogic Postures) : Importance, Rules and Classification 13
3. The Purification of the Body Shatkarma through Yoga 17
4. Sitting Postures 29
  1. Padmasana 29
  2. Baddha Padmasana 30
  3. Parvatasana 31
  4. Utthita Padmasana(Lolasana) 32
  5. Kukkutasana 33
  6. Garbhasana 34
  7. Siddhasana 35
  8. Simhasana 37
  9. Mandukasana 38
  10. Gomukhasana 39
  11. Padangusthasana 41
  12. Kandapeedanasana 42
  13. Veerasana 43
  14. Pashchimottanasana 44
  15. Janu Shirasana 45
  16. Ardha Matsyendrasana 46
  17. Purna Matsyendrasana 47
  18. Ardha Vakrasana 49
  19. Vakrasana 50
  20. Akarna Dhanurasana 51
5. Supine Postures 53
  1. Shavasana 53
  2. Ekakpada Uttanasana 54
  3. Uttanapadasana 56
  4. Pavanamuktasana 57
  5. Setubandhasana 58
  6. Tolangulasana 59
  7. Matsyasana 60
  8. Katiasana 62
  9. Suptabhadrasana 63
  10. Viparitakarani Mudra 65
  11. Sarvangasana 67
  12. Halasana 69
  13. Vartulasana 70
6. Abdominal Postures 71
  1. Ardha Shalabhasana 71
  2. Purna Shalabhasana 72
  3. Bhujangasana 73
  4. Dhanurasana 74
  5. Makarasana 76
  6. Viparita Matsyasana 77
7. Hand-Postures 78
  1. Mayurasana 78
  2. Vrishchikasana 80
  3. Bakasana 81
  4. Tolasana 83
  5. Utthita Dwihastabhujasana 83
  6. Uttamangasana 84
  7. Utthita Ekapadashirasana 85
  8. Konasana 86
8. Kneeling Postures 88
  1. Vajrasana 88
  2. Supta Vajrasana 89
  3. Bhoo-Namana-Vajrasana 90
  4. Ushtrasana 91
  5. Vrushasana 92
9. Leg-Postures (Standing Postures) 94
  1. Garudasana 94
  2. Vrukshasana 95
  3. Vatayanasana 96
  4. Santulasana 97
  5. Natarajasana 99
  6. Utkatasana 100
  7. Tarasana 102
  8. Trikonasana 104
  9. Padahastasana 105
  10. Chakrasana 106
10. Head-Postures 109
  1. Sheershasana 109
  2. Urdhva Padmasana 111
  3. Urdhva Samyukta Padmasana 113
11. Yogic Exercises and the Cure of Diseases-An Index 115
12. Surya Namaskara 119
  1. Dakshasana 120
  2. Namaskarasana 121
  3. Parvatasana 121
  4. Hastapadasana 122
  5. Ekapadapra-saranasana 122
  6. Bhudharasana 123
  7. Ashtangaprani-patasana 123
  8. Bhujangasana 124
  9. Bhudharasana 125
  10. Ekapadaprasa-ranasana 125
  11. Hastapadasana 126
  12. Namaskarasana 126
13. Pranayama 127
  The Meaning of Pranayama 127
  The Importance of Pranayama 127
  Important Guidelines Regarding Pranayama 129
  1. The Technique of Pranayama 130
  2. Puraka, Rechaka and Kumbhaka 130
  3. Ida, Pingala and Sushumna 130
  4. Moola Bandha 131
  Jalandhara Bandha 132
  Uddiyana Bandha 133
  5. Nadi-Shuddhi 133
  6. Kapalabhati 134
  Varieties of Pranayama 135
  1. Surya Bhedana 135
  2. Ujjayi 136
  3. Sitakari 137
  4. Shitali 137
  5. Bhastrika 138
  6. Bhramari 139
  7. Moorchchha 140
  8. Plavini 140
14. Yogasana and Pranayama 142
15. Yogasana and Exercises for the Care of the Eyes 143
16. A Suitable Diet 147
17. Model Yogasana-Timings 150
  1. Initial Yogasana-Timings 150
  2. Madhyam (Medium) Yogasana-Timings 152
  3. Uchcha (Higher) Yogasana-Timings 154

Sample Pages

















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