The Ashtanga Yoga of Patanjali. Table of Contents

Transcription

1 The Ashtanga Yoga of Patanjali Table of Contents

2 The Ashtanga Yoga of Patanjali A comprehensive home study course in classical ashtanga yoga By: Yogacharya - Second Edition - Published by International Yogalayam http// All rights reserved Copyright 2008, International Yogalayam

3 Table of Contents Introduction A Brief Foreword Section 1 Lesson1 What is Yoga? Yoga: The Science of Life The Components of a Yoga Practice Jattis the warm up exercises Shava Asana Lesson 2 Preliminaries to Yoga Practice Safety Precautions A Few Practical Guidelines Vajra Asana Simple Pranayama Technique Starting the Relaxation Yoga Sadhana Lesson 3 Pranayama: Part A What is Prana? What is Pranayama? Pranayama in Yoga Guidelines for the Practice of Pranayama Vibhagha Pranayama Mahat Yoga Pranayama The Yoga Life: Smoking and Yoga Sukha Pranayama Lesson 4 What is Yoga Sadhana? Mudra Hasta Prana Mudras Conditions for the Physical Practices of Yoga Relaxation Achieving Relaxation Through Yoga The Deepening of Relaxation Progressive Relaxation (Nishpandha Jnana Kriya).. 85 Section 2 Lesson 5 Pranayama: Part B The Anatomy of Breathing Expanding and Regulating the Breath Utthitha Vira Asana page iii Ashtanga Yoga: Patanjali s Eight Limbs of Yoga Asana in Ancient Times Asana Today The Benefits of Asana The Practice of Asana Transitions: From Seated to Standing Jattis: Standing Transition: From Standing to Seated The Yoga of Relaxation Lesson 6 Yoga in the Modern World: Part A Kriya Asana vs Kriya Padottana Kriya Yogic Relaxation The Four Stages of Relaxation Jnana Yoga Kriyas Prana Jnana Kriya Lesson 7 The History of Yoga The Roots of Yoga The Historical Unfolding of the Yoga Tradition Modern Trends in Yoga Sama Sthiti Asana The Branches of the Yoga System The Classical Ashtanga Yoga of Patanjali Four Traditional Branches of Yoga Pada Hasta Asana Padangusha Asana Lesson 8 Yoga in the Modern World: Part B Karma and Yoga Injuries Purification Practices Shat Karma Beginner Purification Practices Yama and Niyama (Introduction) Sukha Purvaka Pranayama Section 3 Lesson 9 Yoga in the Modern World: Part C Practising Yoga in the 21st Century Surya Namaskar The History of Sun Adoration The Healing Energy of the Sun

4 Aruna Surya Namaskar Health Benefits of Surya Namaskar Kriya The Yoga Life Trikona Asana Lesson 10 Pranayama: Part C Pranayama in the Classical Texts The Control of Prana Ashvini Mudra Tala Asana Sahaja Agnisara Dhauti Awareness: The Cornerstone of Evolution Kaya Kriya Lesson 11 Ahimsa The Yogic Diet The Vegetarian Diet: A Scientific Perspective Veerya Asana (I) and (II) Parshva Kona Asana Lesson 12 Mantra The Pranava AUM Pranava Pranayama Mukha Bhastrika Yoga and Health: Dantamula Dhauti Prasaritottana Asana Section 4 Lesson 13 Satya: Truth Satya and Ahimsa Padottana Asana The Yoga Life: The Yoga of Food Tri-Gunas The Yogic Way to Eat Lesson 14 The Yogic View of Reality The Nature of Reality The Unity of All Things The Unfolding of the Universe The Journey of the Jiva Garuda Asana Sanskrit: A Brief Introduction The Origin of Sanskrit Jivabala Asana Lesson 15 Asteya: Non-Theft Rathacharya Asana Yoga Drishthi: The Yogic View Five Modes of Perception in Yoga Drishthi Eka Pada Utthana Kriya Shirsha Utthana Kriya Lesson 16 Yoga Marga: The Yogic Path Nataraj Asana Yoga and Health: Brahma Danda (the Yogic Spine). 353 Posture Nadi Jnana Kriya Section 5 Lesson 17 Brahmacarya: Continence The Life Force Sexual Continence Eka Janu Vajra Kriya Dwi Janu Vajra Kriya Pada Vajra Kriya Savitri Pranayama Lesson 18 Pancha Kosha: The 5 Bodies of Man Nara Combating Nara Ekakin Vajra Asana Gulpha Vajra Asana Purna Vajra Asana Pari Purna Vajra Asana Lesson 19 Aparigraha: Non-Possessiveness Breaking the Chains of Desire The Fruits of Aparigraha Dharmika Asana The Signs of Success in Yoga Jnana Surya Kriya Lesson 20 The Yoga Life: Lifestyles and Habits Right Associations The Yogic Lifestyle Supta Vajra Asana Purna Supta Vajra Asana Paryanka Asana The Yogic Literature page iv

5 The VEDAS The Upanishads The Ramayana The Mahabharata Bhagavad Gita The Yoga Sutras of Maharishi Patanjali The Yoga Vashishta The PURANAS GORAKSASATAKAM The GHERANDA SAMHITA The Hatha Yoga Pradipika The Tantras Section 6 Lesson 21 Ego Transcending the Ego Hathenas: Kriyas to Improve Breathing Sapurna Ushthra Asana Ushthra Asana Paravritti Purna Ushthra Asana Sapurna Shasha Asana Pancha Klesha: Obstacles in Yoga Forms of Klesha Overcoming the Pancha Klesha Lesson 22 Karma: Part A What is Karma? The Hathenas: (part 2) Sapurna Matsya Asana Sapurna Matsya Asana Matsya Asana Purna Shasha Asana Yoga and Health: Digestion The Digestive Fire Toxicity Guidelines for the Relief of Digestive Disturbances 475 Lesson 23 Sauca: Purity Internal Cleansing Purifying the Mind The Hathenas: (part 3) Sapurna Maha Mudra Maha Mudra Nikunja Asana Pari Purna Shasha Asana Yoga and Health: Milk Lesson 24 page v Yoga Psychology: An Introduction The Hathenas (part 4) Sharabha Kriya Chiri Kriya Vyaghrah Kriya Complete Hathena Group Summary Karma: Part B Sources of Karma Types of Karma The Mitigation of Karmic Forces Karma Yoga Section 7 Lesson 25 Santosha: Contentment Cultivating Santosha Perfection in Santosha Polarity Chemistry Depolarization Loma-Viloma Loma-Viloma: Polarity Prakriyas Loma Viloma: Group A Eka Pada Utthana Asana Shirsha Utthana Asana Ardha Shalabha Asana Unmukha Shirsha Utthana Asana Dridha Eka Pada Utthana Asana Dridha Shirsha Utthana Asana Lesson 26 Yoga Psychology (part 2): Dharma Adhi-Vyadhi Sanathana Dharma Dharma Loma Viloma: Group B Stambhan Asana Ardha Dhanur Asana Dridha Eka Pada Utthana Asana Paravritti (I) Srimad Bhagavad Gita: The Song Celestial Some Major Yogic Lessons From The Gita: Kshitijan Kriya Lesson 27 Tapas Willpower The Practice of Tapas Choosing a Tapas Loma Viloma: Group C Dwi Pada Utthana Asana Utthana Asana with Danda Asana

6 Shalabha Asana Sharpa Asana Dridha Eka Pada Utthana Asana Paravritti (II) Yoga and Health: Water OM Japa Kriya Lesson 28 Yoga Psychology (part 3): Prakrithi, Vikrithi, Samskrithi Loma Viloma: Group D Sapurna Vajroli Mudra Dhanur Asana Vashishta Tapasya Summary (The Full Loma-Viloma Set) Yoga and Health: Glandular Organs Loma-Viloma Kriya: The Basic Polarity Breath Section 8 Lesson 29 Svadhyaya: Study of the Self Who/What Am I? The Role of the Guru Hip Looseners (Set A) Eka Janu Eka Pada Utthana Kriya Eka Pada Utthana Kriya Eka Pada Utthana Kriya Paravritti (I) Eka Pada Utthana Kriya Paravritti (II) Eka Pada Utthana Kriya Paravritti (III) Eka Pada Utthana Kriya Paravritti (IV) Eka Pada Utthana Kriya (V) Shirsha Utthana Kriya Yoga Psychology: Samskara and Vasana The Yogic View of the Mind Samskaras Vasanas Swarodaya Vigjnan: The Nasal Cycle Surya Nadi Pranayama Chandra Nadi Pranayama Lesson 30 Introduction to Ayurveda What is Ayurveda? The Ayurvedic Approach to Health The Nature of Disease The Roll of the Healer Hip Looseners (Set B) Eka Pada Utthana Asana Shirsha Utthana Asana Stambhan Asana Eka Janu Pavana Mukta Kriya Prana Hasta Mudras page vi Nasarga Mudra Vishnu Mudra Nadi Shoddhana Nadi Shuddhi Lesson 31 Isvara-Pranidhana: Devotion to the Divine Hip Looseners (Set C) Dwi Janu Dwi Pada Utthana Kriya Dwi Pada Utthana Kriya Dwi Pada Utthana Asana Paravritti (I) Dwi Pada Utthana Asana Paravritti (II) Dwi Pada Utthana Asana Paravritti (III) Dwi Pada Utthana Asana Paravritti (IV) Danda Kriya The Kriya Yoga of Patanjali Lesson 32 Ayurvedic Science: Fundamental Elements Pancha Maha Bhutas the Five Elements The Ten Main Attributes The Gunas: Sattva, Raja, Tamas Hip Looseners (Set D) Dwi Pada Utthana Asana Danda Asana Sapurna Vajroli Mudra (II) Dwi Janu Pavana Mukta Kriya Yoga and Health: Junk Food Sugar Excess Fat Healthy Habits Section 9 Lesson 33 The Indriyas: The Sensory Organs Sensory Perception Pancha Jnanendriyas Pancha Karmendriyas The Prison of Sense Enjoyments Sitting Postures Sukha Asana Pratyahara: Withdrawal of the Senses Controlling the Senses The Practice of Pratyahara Pratyahara Methods Shabda Kriya Shabda Pratyahara Lesson 34 Ayurvedic Science: The Biological Humors

7 The Doshas Your Constitution: Vata? Pitta? Kapha? Vata, Pitta, Kapha: Summary of Characteristics Qualities (Attributes) Baddha Kona Asana / Kriya Sama Pada Asana Siddha Asana Yoga and Health: Diabetes Yoga Therapy for Diabetes Lesson 35 The Evolution of Man EVOLUTIONARY QUIRKS: Yama Niyama and the Brain of Man Pascimottana Asana Pratipa Hala Asana Lesson 36 Ayurvedic Science: Discovering Your Constitution. 763 Characteristics of the Doshas Vata Pitta Kapha Ayurvedic Constitution Questionnaire Bhujanga Asana Yoga and Health: Glands Antara Drishthi Kriya Section 10 Lesson 37 Introduction to Samyama Yoga Ardha Padma Asana Manduka Asana with Manduka Mudra Shashanga Veera Asana Shashanga Veera Asana (I) Shashanga Veera Asana (II) Dharana: Concentration The Stages of Concentration Trataka Trataka Nasarga Drishthi Bhrumadhya Drishthi Lesson 38 Ayurvedic Science: Aggravated States Disturbances in the Doshas What Aggravates (imbalances) Each Dosha? What Helps to Balance (Calm) Each Dosha? Dual Doshas The Doshas and the Gunas Dhanur Asana page vii Guru Loma-Viloma Pranayama Sambhavi Mudra Lesson 39 Dhyana: Meditation Obstacles to Meditation Brahma Mahurta Meditation Padma Asana Parvat Asana Yoga Mudra Asana Swastika Asana A Superficial Life Lesson 40 The Ayurvedic Diet: Food for Health Tastes Rasa, Virya, Vipaka: The Three Effects of Taste The Six Tastes The Taste Effects on the Doshas: Digestion Weight, Liquidity and Agni A few General Food Guidelines: Eating with the Seasons The Practical Ayurvedic Diet Viloma Asana Purna Viloma Asana Yoga and Health: Kidneys Pavana Mukta Asana The Yoga Life: A Happy Heart Aloma-Viloma Pranayama Section 11 Lesson 41 Yoga in the Scriptures Sitting Posture Variations Samkatha Asana Vrishabha Asana Gomukha Asana The Yoga Life: Dignity Lesson 42 The Power of Thought: Part A The Nature of Thought Ardha Matsyendra Asana Yoga and Health: Kapha Disorders Relief of Kapha Disorders Some General Food Guidelines: Sahita Pranayama Lesson 43

8 Samadhi Various States of Mind The Nature of Samadhi Chakras: The Centres of Force The Chakras Resonance Supta Chakra: The Seven Chakras Muladhara Chakra Svadhisthana Manipura Anahata Vishuddha Ajna Sahasrara Chakra Pranayama Chakra Meditation Chakra Asana Lesson 44 The Power of Thought: Part B Controlling the Effects of Our Thoughts Glandular Stimulators Sarvanga Asana Janu Shirsha Asana in Sarvanga Asana Eka Janu Shirsha Asana Dwi Janu Shirsha Asana A Change is as Good as a Rest Spicing up your Sadhana Section 12 Lesson 45 The Power of Thought: Part C Awareness Concentration Willpower Hala Asana Eka Pada Hala Kriya The Yoga Life: The Need for a Path Chakra Awareness Lesson 47 The Power of Thought: Part D The Digestive Group Techniques: Digestive Set (I) Digestive Set (II) Yoga Who s Who: The Modern Age Lesson 48 Ashrama The Guru Kula Digestive Set (III) Digestive Set (IV) Digestive Set (V) Teaching Yoga The Modern Yoga Teacher Regulating the Yoga Industry Some Final Words Appendix 1 Sama Sthiti Group Appendix 2 Hathena Group Appendix 3 Loma-Viloma Group Appendix 4 Hip Loosening Group Appendix 5 Floor Group Appendix 6 Digestive Group Appendix 7 Pranayama, Jnana Yoga Kriyas, Pratyahara, Dharana Appendix 8 Additional Yoga Routines Lesson 46 Meditation with Music Man s Response to Vibration Music As a Force of Nature Effects of Music on Our Being Music for Meditation How To Meditate With Music Sethu Bandha Asana Eka Pada Sethu Bandha Asana Purna Sethu Bandha Asana Yoga Who s Who: The Historical Figures page viii