The Ashtanga Yoga of Patanjali. Table of Contents

The Ashtanga Yoga of Patanjali Table of Contents

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

Table of Contents Introduction.................... 11 A Brief Foreword.................. 15 Section 1 Lesson1 What is Yoga?.................... 19 Yoga: The Science of Life.............. 22 The Components of a Yoga Practice......... 27 Jattis the warm up exercises........... 27 Shava Asana.................... 34 Lesson 2 Preliminaries to Yoga Practice............ 37 Safety Precautions................. 40 A Few Practical Guidelines............. 41 Vajra Asana..................... 42 Simple Pranayama Technique............ 46 Starting the Relaxation............... 47 Yoga Sadhana.................... 48 Lesson 3 Pranayama: Part A.................. 54 What is Prana?................... 54 What is Pranayama?................. 54 Pranayama in Yoga.................. 55 Guidelines for the Practice of Pranayama...... 58 Vibhagha Pranayama................. 60 Mahat Yoga Pranayama............... 64 The Yoga Life: Smoking and Yoga........... 66 Sukha Pranayama.................. 69 Lesson 4 What is Yoga Sadhana?............... 73 Mudra....................... 75 Hasta Prana Mudras................. 76 Conditions for the Physical Practices of Yoga.... 79 Relaxation..................... 81 Achieving Relaxation Through Yoga......... 82 The Deepening of Relaxation............ 84 Progressive Relaxation (Nishpandha Jnana Kriya).. 85 Section 2 Lesson 5 Pranayama: Part B.................. 98 The Anatomy of Breathing.............. 99 Expanding and Regulating the Breath....... 101 Utthitha Vira Asana................ 103 page iii Ashtanga Yoga: Patanjali s Eight Limbs of Yoga... 105 Asana in Ancient Times.............. 110 Asana Today................... 112 The Benefits of Asana............... 113 The Practice of Asana............... 114 Transitions: From Seated to Standing....... 116 Jattis: Standing.................. 120 Transition: From Standing to Seated........ 123 The Yoga of Relaxation.............. 124 Lesson 6 Yoga in the Modern World: Part A......... 129 Kriya....................... 133 Asana vs Kriya.................. 134 Padottana Kriya.................. 135 Yogic Relaxation................. 138 The Four Stages of Relaxation........... 139 Jnana Yoga Kriyas................. 141 Prana Jnana Kriya................. 142 Lesson 7 The History of Yoga................ 146 The Roots of Yoga................ 146 The Historical Unfolding of the Yoga Tradition... 148 Modern Trends in Yoga.............. 152 Sama Sthiti Asana................. 156 The Branches of the Yoga System......... 159 The Classical Ashtanga Yoga of Patanjali...... 159 Four Traditional Branches of Yoga......... 162 Pada Hasta Asana................. 169 Padangusha Asana................. 170 Lesson 8 Yoga in the Modern World: Part B......... 174 Karma and Yoga Injuries.............. 175 Purification Practices............... 179 Shat Karma.................... 179 Beginner Purification Practices.......... 180 Yama and Niyama (Introduction)......... 183 Sukha Purvaka Pranayama............. 187 Section 3 Lesson 9 Yoga in the Modern World: Part C......... 197 Practising Yoga in the 21st Century........ 197 Surya Namaskar................. 201 The History of Sun Adoration........... 201 The Healing Energy of the Sun.......... 202

Aruna Surya Namaskar.............. 203 Health Benefits of Surya Namaskar Kriya..... 207 The Yoga Life................... 208 Trikona Asana................... 210 Lesson 10 Pranayama: Part C................ 216 Pranayama in the Classical Texts.......... 218 The Control of Prana............... 221 Ashvini Mudra.................. 223 Tala Asana.................... 224 Sahaja Agnisara Dhauti.............. 226 Awareness: The Cornerstone of Evolution..... 228 Kaya Kriya.................... 235 Lesson 11 Ahimsa...................... 241 The Yogic Diet.................. 246 The Vegetarian Diet: A Scientific Perspective.... 246 Veerya Asana (I) and (II).............. 251 Parshva Kona Asana................ 253 Lesson 12 Mantra...................... 258 The Pranava AUM................. 260 Pranava Pranayama................ 262 Mukha Bhastrika................. 265 Yoga and Health: Dantamula Dhauti........ 267 Prasaritottana Asana............... 270 Section 4 Lesson 13 Satya: Truth.................... 281 Satya and Ahimsa................. 287 Padottana Asana................. 291 The Yoga Life: The Yoga of Food.......... 293 Tri-Gunas..................... 295 The Yogic Way to Eat............... 297 Lesson 14 The Yogic View of Reality............. 306 The Nature of Reality............... 307 The Unity of All Things.............. 308 The Unfolding of the Universe.......... 313 The Journey of the Jiva.............. 314 Garuda Asana................... 318 Sanskrit: A Brief Introduction........... 320 The Origin of Sanskrit.............. 320 Jivabala Asana................... 323 Lesson 15 Asteya: Non-Theft................ 329 Rathacharya Asana................ 333 Yoga Drishthi: The Yogic View........... 335 Five Modes of Perception in Yoga Drishthi..... 337 Eka Pada Utthana Kriya.............. 340 Shirsha Utthana Kriya............... 341 Lesson 16 Yoga Marga: The Yogic Path............ 346 Nataraj Asana................... 351 Yoga and Health: Brahma Danda (the Yogic Spine). 353 Posture...................... 355 Nadi Jnana Kriya................. 357 Section 5 Lesson 17 Brahmacarya: Continence............. 368 The Life Force.................. 372 Sexual Continence................ 373 Eka Janu Vajra Kriya................ 376 Dwi Janu Vajra Kriya............... 377 Pada Vajra Kriya.................. 378 Savitri Pranayama................. 379 Lesson 18 Pancha Kosha: The 5 Bodies of Man........ 386 Nara....................... 388 Combating Nara................. 389 Ekakin Vajra Asana................ 390 Gulpha Vajra Asana................ 390 Purna Vajra Asana................. 391 Pari Purna Vajra Asana............... 391 Lesson 19 Aparigraha: Non-Possessiveness.......... 395 Breaking the Chains of Desire........... 398 The Fruits of Aparigraha............. 399 Dharmika Asana.................. 401 The Signs of Success in Yoga............ 403 Jnana Surya Kriya................. 405 Lesson 20 The Yoga Life: Lifestyles and Habits........ 409 Right Associations................ 412 The Yogic Lifestyle................ 416 Supta Vajra Asana................. 418 Purna Supta Vajra Asana.............. 419 Paryanka Asana.................. 420 The Yogic Literature............... 421 page iv

The VEDAS.................... 423 The Upanishads.................. 424 The Ramayana.................. 424 The Mahabharata................. 425 Bhagavad Gita................... 425 The Yoga Sutras of Maharishi Patanjali....... 426 The Yoga Vashishta................ 428 The PURANAS.................. 428 GORAKSASATAKAM............... 429 The GHERANDA SAMHITA............ 430 The Hatha Yoga Pradipika............. 431 The Tantras.................... 432 Section 6 Lesson 21 Ego........................ 441 Transcending the Ego............... 443 Hathenas: Kriyas to Improve Breathing...... 444 Sapurna Ushthra Asana.............. 446 Ushthra Asana Paravritti............. 447 Purna Ushthra Asana............... 448 Sapurna Shasha Asana............... 449 Pancha Klesha: Obstacles in Yoga......... 450 Forms of Klesha................. 451 Overcoming the Pancha Klesha.......... 452 Lesson 22 Karma: Part A................... 457 What is Karma?.................. 457 The Hathenas: (part 2).............. 464 Sapurna Matsya Asana 1.............. 465 Sapurna Matsya Asana 2.............. 466 Matsya Asana................... 467 Purna Shasha Asana................ 468 Yoga and Health: Digestion............ 469 The Digestive Fire................ 471 Toxicity...................... 472 Guidelines for the Relief of Digestive Disturbances 475 Lesson 23 Sauca: Purity................... 480 Internal Cleansing................. 482 Purifying the Mind................ 484 The Hathenas: (part 3).............. 488 Sapurna Maha Mudra............... 489 Maha Mudra................... 490 Nikunja Asana.................. 491 Pari Purna Shasha Asana.............. 492 Yoga and Health: Milk............... 493 Lesson 24 page v Yoga Psychology: An Introduction......... 499 The Hathenas (part 4).............. 503 Sharabha Kriya.................. 504 Chiri Kriya.................... 505 Vyaghrah Kriya.................. 506 Complete Hathena Group Summary........ 507 Karma: Part B................... 508 Sources of Karma................. 508 Types of Karma.................. 510 The Mitigation of Karmic Forces......... 512 Karma Yoga.................... 514 Section 7 Lesson 25 Santosha: Contentment.............. 526 Cultivating Santosha............... 529 Perfection in Santosha.............. 530 Polarity...................... 532 Chemistry 101.................. 532 Depolarization.................. 534 Loma-Viloma................... 537 Loma-Viloma: Polarity Prakriyas.......... 538 Loma Viloma: Group A.............. 540 Eka Pada Utthana Asana.............. 541 Shirsha Utthana Asana.............. 542 Ardha Shalabha Asana............... 543 Unmukha Shirsha Utthana Asana......... 544 Dridha Eka Pada Utthana Asana.......... 545 Dridha Shirsha Utthana Asana........... 546 Lesson 26 Yoga Psychology (part 2): Dharma......... 551 Adhi-Vyadhi................... 551 Sanathana Dharma................ 551 Dharma...................... 552 Loma Viloma: Group B.............. 555 Stambhan Asana.................. 556 Ardha Dhanur Asana............... 557 Dridha Eka Pada Utthana Asana Paravritti (I)... 558 Srimad Bhagavad Gita: The Song Celestial..... 559 Some Major Yogic Lessons From The Gita:..... 563 Kshitijan Kriya.................. 564 Lesson 27 Tapas....................... 570 Willpower.................... 571 The Practice of Tapas............... 574 Choosing a Tapas................. 574 Loma Viloma: Group C.............. 579 Dwi Pada Utthana Asana............. 580 Utthana Asana with Danda Asana......... 581

Shalabha Asana.................. 582 Sharpa Asana................... 583 Dridha Eka Pada Utthana Asana Paravritti (II)... 584 Yoga and Health: Water.............. 585 OM Japa Kriya.................. 588 Lesson 28 Yoga Psychology (part 3): Prakrithi, Vikrithi, Samskrithi.......................... 593 Loma Viloma: Group D.............. 597 Sapurna Vajroli Mudra............... 598 Dhanur Asana................... 599 Vashishta Tapasya................. 600 Summary (The Full Loma-Viloma Set)..... 601 Yoga and Health: Glandular Organs........ 602 Loma-Viloma Kriya: The Basic Polarity Breath... 606 Section 8 Lesson 29 Svadhyaya: Study of the Self............ 616 Who/What Am I?................ 618 The Role of the Guru............... 619 Hip Looseners (Set A).............. 623 Eka Janu Eka Pada Utthana Kriya......... 624 Eka Pada Utthana Kriya.............. 625 Eka Pada Utthana Kriya Paravritti (I)....... 626 Eka Pada Utthana Kriya Paravritti (II)....... 627 Eka Pada Utthana Kriya Paravritti (III)....... 628 Eka Pada Utthana Kriya Paravritti (IV)....... 629 Eka Pada Utthana Kriya (V)............ 630 Shirsha Utthana Kriya............... 631 Yoga Psychology: Samskara and Vasana....... 632 The Yogic View of the Mind............ 632 Samskaras.................... 633 Vasanas...................... 633 Swarodaya Vigjnan: The Nasal Cycle........ 635 Surya Nadi Pranayama.............. 637 Chandra Nadi Pranayama............. 637 Lesson 30 Introduction to Ayurveda............. 642 What is Ayurveda?................ 642 The Ayurvedic Approach to Health........ 644 The Nature of Disease.............. 645 The Roll of the Healer.............. 646 Hip Looseners (Set B).............. 647 Eka Pada Utthana Asana.............. 648 Shirsha Utthana Asana.............. 649 Stambhan Asana.................. 650 Eka Janu Pavana Mukta Kriya........... 651 Prana Hasta Mudras................ 653 page vi Nasarga Mudra.................. 654 Vishnu Mudra................... 655 Nadi Shoddhana................. 656 Nadi Shuddhi................... 658 Lesson 31 Isvara-Pranidhana: Devotion to the Divine..... 663 Hip Looseners (Set C).............. 667 Dwi Janu Dwi Pada Utthana Kriya......... 668 Dwi Pada Utthana Kriya.............. 669 Dwi Pada Utthana Asana Paravritti (I)....... 670 Dwi Pada Utthana Asana Paravritti (II)....... 671 Dwi Pada Utthana Asana Paravritti (III)...... 672 Dwi Pada Utthana Asana Paravritti (IV)...... 673 Danda Kriya................... 674 The Kriya Yoga of Patanjali............ 675 Lesson 32 Ayurvedic Science: Fundamental Elements..... 681 Pancha Maha Bhutas the Five Elements..... 681 The Ten Main Attributes.............. 684 The Gunas: Sattva, Raja, Tamas........... 685 Hip Looseners (Set D).............. 687 Dwi Pada Utthana Asana............. 688 Danda Asana................... 689 Sapurna Vajroli Mudra (II)............. 690 Dwi Janu Pavana Mukta Kriya........... 691 Yoga and Health: Junk Food............ 692 Sugar....................... 694 Excess Fat.................... 695 Healthy Habits.................. 696 Section 9 Lesson 33 The Indriyas: The Sensory Organs......... 706 Sensory Perception................ 706 Pancha Jnanendriyas................ 707 Pancha Karmendriyas............... 707 The Prison of Sense Enjoyments.......... 708 Sitting Postures.................. 710 Sukha Asana................... 711 Pratyahara: Withdrawal of the Senses....... 712 Controlling the Senses.............. 713 The Practice of Pratyahara............ 717 Pratyahara Methods................ 720 Shabda Kriya................... 722 Shabda Pratyahara................ 723 Lesson 34 Ayurvedic Science: The Biological Humors..... 727

The Doshas.................... 727 Your Constitution: Vata? Pitta? Kapha?....... 728 Vata, Pitta, Kapha: Summary of Characteristics... 729 Qualities (Attributes)............... 731 Baddha Kona Asana / Kriya............ 732 Sama Pada Asana................. 733 Siddha Asana................... 734 Yoga and Health: Diabetes............. 735 Yoga Therapy for Diabetes............ 738 Lesson 35 The Evolution of Man............... 744 EVOLUTIONARY QUIRKS: Yama Niyama and the Brain of Man...................... 745 Pascimottana Asana................ 755 Pratipa Hala Asana................ 758 Lesson 36 Ayurvedic Science: Discovering Your Constitution. 763 Characteristics of the Doshas........... 765 Vata....................... 765 Pitta....................... 767 Kapha...................... 769 Ayurvedic Constitution Questionnaire...... 771 Bhujanga Asana.................. 774 Yoga and Health: Glands.............. 777 Antara Drishthi Kriya............... 782 Section 10 Lesson 37 Introduction to Samyama Yoga........... 793 Ardha Padma Asana................ 797 Manduka Asana with Manduka Mudra....... 798 Shashanga Veera Asana.............. 799 Shashanga Veera Asana (I)............. 799 Shashanga Veera Asana (II)............. 800 Dharana: Concentration.............. 801 The Stages of Concentration........... 802 Trataka1..................... 804 Trataka2..................... 805 Nasarga Drishthi................. 805 Bhrumadhya Drishthi............... 806 Lesson 38 Ayurvedic Science: Aggravated States....... 812 Disturbances in the Doshas............ 812 What Aggravates (imbalances) Each Dosha?.... 813 What Helps to Balance (Calm) Each Dosha?.... 814 Dual Doshas................... 815 The Doshas and the Gunas............ 816 Dhanur Asana................... 817 page vii Guru....................... 819 Loma-Viloma Pranayama............. 825 Sambhavi Mudra................. 826 Lesson 39 Dhyana: Meditation................ 832 Obstacles to Meditation............. 833 Brahma Mahurta Meditation............ 835 Padma Asana................... 837 Parvat Asana................... 838 Yoga Mudra Asana................. 839 Swastika Asana.................. 841 A Superficial Life................. 842 Lesson 40 The Ayurvedic Diet: Food for Health....... 849 Tastes...................... 849 Rasa, Virya, Vipaka: The Three Effects of Taste... 850 The Six Tastes.................. 851 The Taste Effects on the Doshas:......... 853 Digestion..................... 854 Weight, Liquidity and Agni............. 855 A few General Food Guidelines:.......... 856 Eating with the Seasons.............. 857 The Practical Ayurvedic Diet........... 858 Viloma Asana................... 861 Purna Viloma Asana................ 862 Yoga and Health: Kidneys............. 863 Pavana Mukta Asana................ 865 The Yoga Life: A Happy Heart........... 868 Aloma-Viloma Pranayama............. 870 Section 11 Lesson 41 Yoga in the Scriptures............... 880 Sitting Posture Variations............. 886 Samkatha Asana.................. 886 Vrishabha Asana................. 887 Gomukha Asana.................. 888 The Yoga Life: Dignity............... 890 Lesson 42 The Power of Thought: Part A........... 898 The Nature of Thought.............. 898 Ardha Matsyendra Asana............. 904 Yoga and Health: Kapha Disorders......... 907 Relief of Kapha Disorders............. 907 Some General Food Guidelines:.......... 908 Sahita Pranayama................. 909 Lesson 43

Samadhi..................... 916 Various States of Mind.............. 917 The Nature of Samadhi.............. 917 Chakras: The Centres of Force.......... 921 The Chakras................... 922 Resonance.................... 924 Supta Chakra: The Seven Chakras......... 924 Muladhara Chakra................ 925 Svadhisthana................... 926 Manipura..................... 927 Anahata..................... 928 Vishuddha.................... 929 Ajna....................... 930 Sahasrara..................... 931 Chakra Pranayama................ 932 Chakra Meditation................ 932 Chakra Asana................... 934 Lesson 44 The Power of Thought: Part B........... 940 Controlling the Effects of Our Thoughts...... 943 Glandular Stimulators............... 946 Sarvanga Asana.................. 947 Janu Shirsha Asana in Sarvanga Asana....... 951 Eka Janu Shirsha Asana.............. 951 Dwi Janu Shirsha Asana.............. 952 A Change is as Good as a Rest.......... 953 Spicing up your Sadhana.............. 954 Section 12 Lesson 45 The Power of Thought: Part C........... 965 Awareness.................... 967 Concentration.................. 968 Willpower.................... 968 Hala Asana.................... 971 Eka Pada Hala Kriya................ 974 The Yoga Life: The Need for a Path........ 975 Chakra Awareness................ 977 Lesson 47 The Power of Thought: Part D........... 1004 The Digestive Group............... 1011 Techniques:.................... 1011 Digestive Set (I).................. 1012 Digestive Set (II)................. 1014 Yoga Who s Who: The Modern Age........ 1016 Lesson 48 Ashrama..................... 1040 The Guru Kula.................. 1040 Digestive Set (III)................. 1044 Digestive Set (IV)................. 1048 Digestive Set (V)................. 1048 Teaching Yoga................... 1049 The Modern Yoga Teacher............. 1049 Regulating the Yoga Industry............ 1050 Some Final Words................. 1054 Appendix 1 Sama Sthiti Group.......1066 Appendix 2 Hathena Group........1067 Appendix 3 Loma-Viloma Group.....1068 Appendix 4 Hip Loosening Group....1069 Appendix 5 Floor Group..........1070 Appendix 6 Digestive Group........1071 Appendix 7 Pranayama, Jnana Yoga Kriyas, Pratyahara, Dharana................1072 Appendix 8 Additional Yoga Routines...1073 Lesson 46 Meditation with Music.............. 983 Man s Response to Vibration........... 986 Music As a Force of Nature............ 988 Effects of Music on Our Being........... 988 Music for Meditation............... 990 How To Meditate With Music........... 991 Sethu Bandha Asana................ 992 Eka Pada Sethu Bandha Asana........... 992 Purna Sethu Bandha Asana............ 993 Yoga Who s Who: The Historical Figures...... 995 page viii