Contents

Preface by Guruji 7

Introduction 9
How to use this book 15

Ashtanga yoga 16
Practice instructions 18
Treatments 20
Food 21
Three practice methods 21

History of ashtanga yoga 22
Rishi Patanjali 24
Rishi Vamana 24
Sri T. Krishnamacharya 25
Sri K. Pattabhi Jois 26

Eight limbs of ashtanga yoga 28
Ashtau anga 30
Yama 30
Niyama 32
Asana 33
Pranayama 34
Pratyahara 35
Dharana 35
Dhyana 35
Samadhi 35

Flow of energy in the body 36
Prana 39
Nadi 39
Vayu 40
Chakra 41
Amrita bindu 44
Three qualities of mind 47

Tools for body and mind 48
Breathing (ujjayi pranayama) 50
Bandhas 51
Drishti 55
Vinyasa 58

Mantras
Ashtanga yoga mantras
Opening mantra
Suryanamaskara mantra
Shanti mantra

Poses of the first series 68
Samasthiti 70
Suryanamaskara 72
Suryanamaskara A 74
Suryanamaskara B 76

Standing poses 78
Padangushthasana 80
Padahastasana 82
Utthita Trikonasana A & B 84
Utthita Parshvakonasana A 88
Utthita Parshvakonasana B 89
Prasarita Padottanasana A 90
Prasarita Padottanasana B 92
Prasarita Padottanasana C 92
Prasarita Padottanasana D 93
Parshvottanasana 94
Utthita Hasta Padangushthasana & Utthita Parshvasahita 96
Ardha Baddha Padmottanasana 98
Utkatasana 100
Virabhadrasana A & B 102

Sitting poses 104
Paschimattanasana A, B & C 104
Purvattanasana 106
Ardha Baddha Padma Paschimattanasana 108
Tiriangmukhaikapada Paschimattanasana 110
Janu Shirshasana A, B, & C 112
Marichyasana A 116
Marichyasana B 118
Marichyasana C 120
Marichyasana D 122
Navasana 124
Bhujapidasana 126
Kurmasana & Supta Kurmasana 128
Garbha Pindasana 130
Kukkutasana 132
Baddha Konasana 134
Upavishtha Konasana 136
Supta Konasana 138
Supta Padangushthasana & Supta Parshvasahita 140
Ubhaya Padangushthasana 142
Urdhva Mukha
Paschimottanasana 144
Setu Bandhasana 146
Urdhva Dhanurasana, Paschimattanasana & Chakrasana 148

Closing sequence 150
Salamba Sarvangasana 152
Halasana 154
Karnapidasana 156
Urdhva Padmasana 158
Pindasana 160
Matsyasana 162
Uttana Padasana 164
Shirshasana 166
Yoga Mudra 168
Padmasana & Utpluti 170
Relaxation 172

Effects and rhythms 174
External effects 176
Internal effects 177

Impacts of poses
Padangushthasana 178
Pada Hastasana 178
Utthita Trikonasana A & B 178
Utthita Parshvakonasana A 178
Utthita Parshvakonasana B 178
Prasarita Padottanasana A 178
Prasarita Padottanasana B 178
Prasarita Padottanasana C 178
Prasarita Padottanasana D 178
Utthita Hasta Padangushthasana 178
Ardha Baddha Padmottanasana 178
Utkatasana 178
Virabhadrasana A & B 178
Paschimattanasana A, B & C 178
Purvattanasana 178
Ardha Baddha Padma Paschimattanasana 178
Tiriangmukhaikapada Paschimattanasana 179
Janu Shirshasana A, B, & C 179
Marichyasana A 179
Marichyasana B 179
Marichyasana C 179
Marichyasana D 179
Navasana 179
Bhujapidasana 179
Kurmasana & Supta Kurmasana 179
Garbha Pindasana 179
Kukkutasana 180
Baddha Konasana 180
Upavishta Konasana 180
Supta Konasana 180
Supta Padangushthasana & Supta Parshvasahita 180
Ubhaya Padangushthasana 180
Urdhva Mukha Paschimottanasana 180
Setu Bandhasana 180
Urdhva Dhanurasana 180
Salamba Sarvangasana 181
Halasana 181
Karnapidasana 181
Urdhva Padmasana 181
Pindasana 181
Matsyasana 181
Uttana Padasana 181
Shirshasana 181
Baddha Padmasana & Yoga Mudra 181
Padmasana & Utpluti 181
Baddha Padmasana & Yoga Mudra 181
Padmasana & Utpluti 181

Practice and the flow of nature
Beginners 182
Moon days 182
Menstruation 183
Pregnancy 183

References and links 185




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