| Yoga - the Scientific Aspect |
1 |
| Yoga - an Ideal Way of living |
5 |
| Methods of Yoga |
6 |
| Yogic Practices |
9 |
| General Information and Instructions |
9 |
| Daily Yogic Practices |
10 |
| (I) Prayers |
11 |
| (II) Conditioning Exercises |
11 |
| (III) Suryanamaskaras |
14 |
| (A) Scientific Aspect |
16 |
| (B) Hymn |
18 |
| (C) Stages |
19 |
| (IV) Yogasanas (Yogic - Postures) |
21 |
| (With Some Kriyas, Bandhas and Mudras) |
|
| (A) Scientific Aspect |
21 |
| (B) Five Positions |
24 |
| (A) Standing Position |
25 |
| 1. Padhastasana - Forward - Bend Posture |
25 |
| 2. Ardhachkrasana - Backward - Bend Posture |
26 |
| 3. Ardhakati Chakrasana - Leteral - Bend Posture |
27 |
| 4. Ardhakati Vakrasana - Half Back - Twist Postures |
28 |
| 5. Parivrutta Trikonasana - Crossed Triangle Posture |
30 |
| 6. Nauli Kriya - Abdominal Cleansing |
31 |
| (a) Uddiyana Bandha - Fly - up Lock |
31 |
| (b) Agnisara Kriya |
32 |
| (c) Nauli Proper |
33 |
| (B) Sitting Position |
34 |
| 1. Padmasana - Lotus Posture |
354 |
| 2. Yoga Mudra - Yogic Gesture |
36 |
| 3. Matsyasana - Fish Posture |
37 |
| 4. Maha Mudra - Royal Gesture |
38 |
| 5. Pashimottanasana - Back-Strech Posture |
39 |
| 6. Ardha Matsyendrasana - Half - Spinal - Twist Posture |
41 |
| 7. Vakrasana - Partial Half - Spinal - Twist Posture |
42 |
| 8. Vajrasana - Ankle Posture |
43 |
| 9. Shashankasana - Moon Posture |
44 |
| 10. Ushtrasana - Camel Posture |
45 |
| 11. Supta Vajrasana - Supine Ankle Posture |
46 |
| (C) Lying - Prone Position |
48 |
| (On the Abdomen) |
|
| 1. Bhujangasana - Cobra Posture |
48 |
| 2. Shalabhasana - Locust Posture |
49 |
| 3. Dhanurasana - Bow Posture |
50 |
| 4. Makarasana - Crocodile Posture |
51 |
| (D) Lying - Supine Position |
52 |
| (On the Back) |
|
| 1. Pavanamuktasana - Gas Releasing Posture |
52 |
| 2. Shavasana - Corpse Posture (Always tobe practised after - Shirshasana) |
54 |
| (E) Inverted Position |
55 |
| 1. Viparikaranai Mudra - Stand-on-Elbow-Gesture |
55 |
| 2. Sarvangasana - Stand-on-Shoulder Gesture |
56 |
| 3. Halasana - Plough Posture |
57 |
| 4. Shirshasana - Stand-on-Head Posture |
59 |
| 5. Ardhashirshasana - Half Stand-on-Head Posture |
60 |
| (V) Pranayamas (Yogic Breathing Practices) |
62 |
| (A) Scientific Aspect |
62 |
| (B) Daily practices of Pranayama |
64 |
| 1. Kapalbhati Kriya - Cleansing of the Head |
65 |
| 2. Pranayama: |
66 |
| (I) Adhobhagiya - Abdominal - Amruta Pranayama |
66 |
| (II) Madhyamabhagiya - Thoracic |
67 |
| (III) Urdhwabhagiya - Apical |
68 |
| (IV) Sahaja Pranayama - Simple Pranayama |
68 |
| 3. Bhastrika - Cleansing through Hyperventilation |
70 |
| 4. Pranayama: |
71 |
| (I) Suryabhedaka - Through Right Nostril |
71 |
| (II) Chandrabhedaka - Through Left Nostril |
71 |
| (III) Nadi Shuddhi - Through Both Nostrils |
72 |
| (IV) Pranayama Proper |
73 |
| 5. Ujjayi Pranayama - Hissing |
74 |
| 6. Shitali Pranayama - Beak-Tongue |
75 |
| 7. Sitkari Pranayama - Folded-up-Tongue |
75 |
| 8. Sadanta Pranayama - Suck-Through-Teeth |
76 |
| 9. Bhramari Pranayama - Bee-Humming |
76 |
| (VI) Dhyana (Meditation) |
77 |
| 1. Dhyana |
77 |
| 2. Scientific Aspects |
79 |
| 3. Methods |
82 |
| 4. Benefits |
84 |
| 5. Antariksha Dhyana - Cosmic Meditation |
84 |
| Other Yogic Practices |
86 |
| (I) Shat Kriyas (Six Cleansing Processes) |
86 |
| 1. Kapalbhati - Cleansing of the Head |
86 |
| 2. Neti - Cleansing of the Nasal Passage |
86 |
| 3. Dhouti - Washing up of the Digestive Tract |
88 |
| 4. Nauli - Abdominal Cleansing Process |
90 |
| 5. Trataka - Cleansing of the Eyes |
90 |
| 6. Basti - Enema |
91 |
| (II) Bandhas (Locks) |
92 |
| 1. Mula Bandha - Anus-Lock |
92 |
| 2. Uddiyana Bandha - Fly-up-Lock |
93 |
| 3. Jalandhara Bandha - Glottis-Lock |
93 |
| (III) Mudras (Gestures) |
94 |
| 1. Maha Mudra - Royal Gesture |
38 |
| 2. Yoga Mudra - Yogic Genture |
36 |
| 3. Viparitkarani Mudra - Stand-on-Elbow-Gesture |
55 |
| 4. Ashivini Mudra - Horse-Anus Gesture |
95 |
| Minor Mudras: |
96 |
| 1. Chin Mudra |
96 |
| 2. Chinmaya Mudra |
96 |
| 3. Adi Mudra |
96 |
| Swayam Suchanas (Auto Suggestions) |
96 |
| Yoga in Sex Life (Yogic Sex) |
100 |
| Yoga in Diseases |
104 |
| Bibliography |
112 |
| |
