Iyengar, B.K.S. Light on yoga. 1. Yoga, Hatha. I. Title. RA ISBN Manufactured in the United States of. BKS IYENGAR. The. FOREWORD BY YEHUDI MENUHIN. Illustrated. Light on Yoga. An Easy-to-follow Version of the Classic. Introduction to Yoga. FOR SALE. BKS IYENGAR. Illustrated. Light on Yoga. An Easy-to-follow Version of the Classic. Introduction to Yoga. FOR SALE IN THE INDIAN SUBCONTINENT ONLY .

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He then attains the state of ardhva-retas ardhva upwards. The processes and techniques of praI. Pl1raka stimulates the system. Through the abundant intake of oxygen by its disciplined techniques. Patanjali in his Yoga SiUras Ch. The movements include horizontal expansion dairghya. It consists of long.

This disciplined breathing helps the mind to concentrate and enables the sadhaka to attain robust health and longevity. Sl1tras 1 describes pranayama as the controlled intake and outflow of breath in a firmly established posture. The practice of asanas removes the obstructions which impede the flow of praI.

It also regulates all the sadhaka's thoughts. As long as there is breath within the body. The practice of praI. To attain steadiness. The first three verses state: When breath departs.

When tension there is lessened. When the facial muscles relax. The capacities of individuals vary according to their constitution. This in turn brings about changes in the mental attitude of the sadhaka. When the breath is irregular.

This in turn helps to relax the facial muscles. Chap ter 4 Pra1]ayama and the Respiratory System 'As long as there is breath in the body. During normal inhalation.

As such. The second chapter of the Hafha Yoga Prad'ipika deals with praI. The reason for this is that in praI. The Siva Sar"nhita discusses the four stages avastha of praIfayama in its third chapter. These are: The former aids in the process of elimination by oxidising the waste matter.

Four Stages of Pranayama 5. In this stage the five kosas and the three sarlras are integrated. Human environments. Respiratory System 7.

By this knowledge he controls his qualities gunas and realises the causes of his actions karma. After this integration. His efforts have ripened. He has crossed the barriers of the gUIfas and becomes a gUIfatfta. It is known that the basic energy needs of the human body are met predominantly by oxygen plus glucose. He becomes a jlvanmukta. In the arambha stage. Many types of Pranayamas have been devised and evolved to meet the physical.

Bake it hard in the fire of praIfayama to gain stability. The body is compared to a pot. He has experienced the state of ecstasy ananda. Like an unbaked earthen pot. From the third stage. This is discussed below. In the beginning he is hasty and by reason of his exerti o n and the speed with which he wants results. When by perseverence he continues his practice.

Numerous asam is have been evolved to exercise various parts of the anatomy. Toxins would accumulate. The purpose of pral. It is possible to live without food or water for. A i r passage during I nspirati on through the N ose. Larynx and Trachea Fig. Respiration is essential for sustaining all forms of animal life from the single-celled amoeba to man. The key to this is pral. The respiratory system is the gateway to purifying the body.

This automatically improves the circulatory system. Phary n x. Early I nsp i rati o n Fig. This is the all obtaining in the breathing spirit. Life breath it one's father. Life moves with the life breath. What is the breathing spirit. What is intelligence-self. Prii1Jiiyiima and the Respiratory System 19 a few days. But now it is the breathing spirit alone. Breathing starts with independent life outside the mother and ends when life ceases.

Better breathing means a better and healthier life. When the child is still in the womb its oxygen is supplied through its mother's blood. In praIJ. The act of breathing is so organised that the lungs are normally inflated sixteen to eighteen times a minute.

Most of us assume that because breathing is usually automatic. During most of one's life. When it is born. The lung capacity of great athletes. Fresh air containing life-giving oxygen is sucked into them..

This is not true. The breathing affects the heart rate. During the prolonged holding of breath. The latter in turn are driven or powered by impulses sent down by the respiratory centre in the brain to the relevant muscles through the nerves.

Inhalation is an active expansion of the chest by which the lungs are filled with fresh air. Thus the brain is the instigator through which the respiration and the three mental functions of thought. Exhalation is a normal and passive recoil of the elastic chest wall by means of which the stale air is exhaled and the lungs are emptied.

Respiration may be classified into four types: These three form one cycle of breathing. Retention is a pause at the end of each inhalation and exhalation. The breathing cycle consists of three parts: E x p i ration. Pra1]ayama and the Respiratory System 21 rhythmic inflation of the soft. I nspiration. This is accomplished by the vertical pull of the diaphragm followed by the sequential activation of the intercostal muscles to allow the fullest caliper-like movements of the floating ribs.

This minimises interference with the next action of the sequence. E x p i ration Fig. This prepares the diaphragm for a subsequent contraction of maximum extent and efficiency by reducing the centripetal pull.

These muscles are diagonally connected to the ribcage above and the pelvis below. Then the already expanded thoracic cavity expands further forwards.

Finally the highest intercostals and the muscles connecting the upper ribs. It is active at the start of expiration to encourage a smooth slow start to the elastic recoil of the lungs.

I nternal I nte rcosta l. This series of movements of the abdomen. After that. E x ternal I ntercosta l. The diaphragm gradually and smoothly resumes its domed shape as it starts to relax towards the end of inspiration. Elevate the lower chest wall simultaneously expanding the top chest wall with its skin and muscles. During exhalation the dome moves up again.

The membranes round these alveoli convey this oxygen into the blood stream and then the. The fresh oxygen which is sucked in percolates the minute sacs the alveolar sacs which form the basic unit of the lungs.

The chest is the cage formed by the ribs in which the lungs and heart are located. Hence to breathe properly we need the smooth co-ordination of all the relevant parts of the body. The waste products mainly the carbon dioxide thrown out by each sac are then taken by the venous blood stream from the right side of the heart to the lungs for disposal.

The heart pumps this blood through the body at an average rate of seventy times per minute.: It is shaped like a truncated cone. The blood with fresh oxygen is carried by arteries from the left side of the heart to cells in every nook and corner of the body. Its bony surfaces include the thoracic part of the vertebral column in the midline at the back and the breast plate in the front.

The spaces between the ribs are filled by internal and external intercostal mu scles. It has twelve pairs of flattened ribs which curve across the gap between the spine at the back and the breastbone in front to form semicircular bridges on each side.

The wind-pipe trachea passes through it on its way from the throat to the lungs. This truncated cone is slightly flat from front to back. There are. The Chest 2 2. The top is closed off by the muscles of the neck attached to the clavicles. I S Fig. In most of us the bulk of the heart. I 6 and the first one to the cervical spine. It is divided into two lobes. The expansion and contraction of the chest are controlled by these muscles and the diaphragm.

The Lungs and the Bronchial Tree 2 3. There are eleven pairs of muscles in all. The right and left lungs differ in shape and capacity.

The windpipe in the throat is a tube about four inches long and less than an inch wide. The bronchial system. In order to equalise the filling of both lungs from base and side. At the end of each of these bronchioles are the alveoli. It resembles an inverted tree with its roots in the gullet. The lungs are covered with a membrane called the pleura and due to their shape expand rather like the bladder of a football. Light on PratJayama Pl. In full inhalation. Beneath it is the liver.

The dome of the right diaphragm is higher than the left. These alveoli are small, multiple sac-like chambers with an incomplete lining of cells. The gap between the cells the intestitial space is filled with f luid. Around the outer wall of the alveoli lie minute blood vessels the l: Exchange of gases takes place between the alveoli and the red blood cells and plasma of the blood via the fluid in the alveoli or intestitial space.

The air in the alveoli contains more oxygen and less carbon dioxide than the blood passing through the capillaries in the lungs. During the exchange of oxygen and carbon dioxide, the molecules of oxygen diffuse into, and carbon dioxide out of, the blood. The seven vertebrae in the neck are called cervical. Below them are the twelve dorsal or thoracic vertebrae which are connected to the ribs, forming a cage to protect the lungs and the heart.

The ten top ribs on either side are joined in front to the inner side of the breastbone, but not the two floating ribs below. The floating ribs are so called, as they are not anchored to the breastbone.

2 - Light On Yoga by Iyengar B.K.S.pdf

Below the dorsal are the lumbar vertebrae and lower still the sacrum and coccyx, both formed of fused vertebrae. The lowest coccygeal vertebra curls forward. Use it to act as a support for lifting the side ribs like the handle of a bucket, and so create more space through the expansion of the lungs sideways and upwards.

The lungs open sideways and space for expansion is created with the help of the intercostal muscles. Keep the interior intercostal muscles at the back firm. If the skin at the back does not co-ordinate with the intercostal muscles, breathing becomes shallow, reducing the intake of oxygen, causing physical weakness and lack of bodily resistance. As a drummer tightens the skin of his drum to get resonance and a violinist tightens his strings to get clarity of sound, the yogi adjusts and stretches the skin of his torso to create maximum response from the intercostal muscles to aid the respiratory process when practising pranayama.

The floating ribs, not being fixed in front to the sternum expand like a. Laterally, the thick middle ribs can also expand laterally, thus widening and lifting the rib-cage. This does not affect the top ribs. To fill the uppermost reaches of the lungs requires training and attention. Learn to use the upper inner intercostal muscles and the top part of the sternum. Expand the rib-cage from the inner frame outwards, as this will stretch the intercostal muscles.

Anchored all around the circumference of the lower thoracic cage, it is attached at the back to the lumbar vertebrae, at the sides to the lower six ribs and in the front to the dagger-shaped cartilage of the breastbone. Above it are the heart and lungs and below it the liver on the right and the stomach and spleen on the left. Besides the muscles already described, those of the neck, especially the sternomastoids and the scalenus, play their parts.

They contribute very little to quiet breathing, but become active when the rate or depth is increased and rigid when the breath is held.

The use of accessory respiratory muscles varies from one individual to another. It also varies from time to time in the same person, depending on how powerfully he exerts in his breathing and how efficiently and how tensely. We all breathe, but how many of us do so correctly, with attention? Bad posture, an ill-shaped or caved-in chest, obesity, emotional disorders, various lung troubles, smoking and uneven use of the respiratory muscles, lead to improper breathing, below one's capacity.

We are aware of the discomfort and disability which then arises. Many subtle changes take place in our body as a result of poor breathing and bad posture, leading to heavy breathing, inadequate pulmonary function and aggravation of heart disease.

Pranayama can help to prevent these disorders and help to check or cure them, so that one can live fully and well. As light radiates from the disc of the sun, so air is spread through the lungs.

Move the chest up and out. If the skin over the centre of the breastbone can move vertically up and down and it can expand from side to side circumferentially, it shows that the lungs are being filled to their maximum capacity. Nadrs and Chakras I. Nadis are tubes, ducts or channels which carry air, ' water, blood, nutrients and other substances throughout the body.

They are our arteries, veins, capillaries, bronchioles and so on. In our so-called subtle and spiritual bodies, which cannot be weighed or measured, they are channels for cosmic, vital, seminal and other energies as well as for sensations, consciousness and spiritual aura.

They are called by different names in accordance with their functions. Nadikas are small nadis and ' nadichakras are ganglia or plexuses in all three bodies - the gross ; subtle and causal. The subtle or causal bodies are not yet recognised by scientists or the medical profession. In them is prar: All nadrs originate from one of two centres, the kandasthana - a little below the navel - and the heart.

Though Yoga texts agree about their starting points, they vary about where some of them end. Naqzs Starting from Below the Navel 4. Twelve digits above the anus and the genital organs and just below the navel, there is an egg-shaped bulb called the kanda. From it 72, nadrs are said to spread throughout the body, each branching off into anoth er 72, They move in every direction and have countless outlets and functions.

The Siva Samhita mentions 3 50, nadrs, of which fourteen are stated to be important. These and a few others are i isted with their functions in the given table below. The three that are most vital are the susumna, ida and. In front of I Behind I. Function Agni. Evacuation Controls speech and keeps all abdominal organs free from disease Evacuates Flows throughout body urine Absorbs food Right big toe Genital organs Carries the essence of food.

Creates hunger and thirst; collects mucus at sinuses. Stabilises body and mind Vessels of consciousness. It is also called the ' Supporter of the Univt: It is illumination sattva. Naqls Starting from the Heart 7. It is also called the antaratma soul, heart or mind;. Antahkarana source of thought, feeling and consciousness and chidatma faculty of reasoning and consciousness.

Here the heart stands for both the physical and the spiritual one. All the vital breaths or winds vayus are established there and do not go beyond it. It is here that the prana stimulates actions and activates intelligence prajfia. The intelligence becomes the source of thinking, imagination and will. When the mind is controlled and the intellect and heart are united, the self is revealed. Svetasvataropanisad IV 1 7.

From each o f these 1 0 1 nadYs emanate one hundred subtler nadYs, each of which branches off into another 72, One part of the chitra moves within it, extending upwards to the aperture randhra of Brahma at the crown of the head above the sahasrara chakra. This is the gateway to the Supreme Spirit Parabrahman. The other part of chitra moves downwards towards the generative organ for discharge of semen.

It is said that at the time of death, yogis and saints consciously leave through the Brahmarandhra. Dhamani and Sira 1 I. NadYs, dhamanis and s iras are tubular organs or ducts within the.

Its rind represents the gross sthula. According to its texts. Their functions are wide. Ayurveda is the science of life and longevity. In breathing. The nearest analogy is an orange. They are divided evenly into four categories. The percolation transforms the seminal fluid into vital seminal energy ojas and discharges it into the siras. Siras are thicker at. The in-breath moves through the windpipe to the lungs.

They carry blood rakta and seminal vitality ojas from and to the heart. The nadIs carry air. Seven hundred of them are considered important.

The food that is consumed is turned into chyle. Nacffs and Chakras 35 'dhamani' i s derived from 'dhamana'.

The siras then discharge used-up energy and gathered toxins such as carbon dioxide into the dhamanis and through them into the windpipe. These three nadrs represent respectively the nadrs of the moon. There is a fourth state. Siva Samhita. Through the discipline of Yoga the direction of the mouth of the coiled serpentine energy is made to turn upwards. They function as inlets and outlets of various energies. N o wonder i t is said that the body is full of nadfS. Yoga helps them to function properly by keeping all these channels pure.

They may also be nerves. It is attained in samadhi.

Metal is refined by burning out of the dross. The three coils represent the three states of mind avastha. I states that as Adi Sesa. V The terminating point of each nadf is to be found in follicle. By the fire of yogic discipline. The latent energy is symbolised as a sleeping serpent with three and a half coils. In all. Chakras are flying wheels. It is a symbolic way of describing the sublimation of sexual energy. He has crossed the barriers of time and space.

According to Tantric texts. The body is a counterpart of the universe. Hafha Yoga Pradlpika. Chakras 2 5. As antennae pick up radio waves and transform them into sound through receiving sets. Then his intellect becomes refined. After piercing the intervening chakras.

As this rises. He becomes free from attachment towards fruits of action karma mukta and unattached to life j lvana mukta. Nacjzs and Chakras 37 li nger. According to Yoga texts. The serpent lifts its head. When the kundaliru reaches the sahasrara.

To conserve the energies generated within the body and to prevent their dissipation. The heat so generated causes the kur: If the power generated is not properly regulated it will destroy the machinery and the equipment.

Feeling no fatigue. The breathing processes of inhalation. It is the base of the annamaya kosa. It is then transmitted along cables to light cities and run machinery. The thoracic area is the magnetic field. The manipo. When this chakra is activated. Both have to move together. The electricity is then stored in accumulators and the power is stepped up or down by transformers which regulate the voltage or current. The energy of falling water or rising steam is made to rotate turbines within a magnetic field to generate electricity.

When it is activated. The main chakras are: I muladhara mula source. The mo. The most important of them are mUladhara. I t represents the intellectual body vij fianamaya kosa. The man as and the anahata chakras represent the psychological body manomaya kosa. The anahata chakra lies in the region of the physical and the spiritual heart. When the kUI. The visuddhi chakra. The aj fia chakra represents the abode of j oy anandamaya kosa. It is the seat of emotion. Soma chakra regulates the temperature of the body.

When activated. They free the sadhaka from sensual p leasures and make him follow the path of spirituality. The surya chakra. It is the element of air vayu and of touch. The manas chakra lies between the surya and the anahata. His speech becomes distinct. The sahasrara chakra.

He becomes intellectually alert. It keeps the abdominal organs healthy and increases the lifespan. Na4rs and Chakras 39 co-ordinating their functions during inhalation and exhalation in Pral. He is also one from whom we learn right conduct or u nder whom one studies h ow to lead a good life. The strength and energy of a robber named Ratnakara were diverted by the sage Narada towards God.

He shows them how to turn their senses and intelligence inwards. The guru first studies his pupil and discusses what the pupil knows. The classical examples of the guru. He shows by example what he has experienced and lives up to what he preaches. By way of parable the Ramay ar. The next step for the pupil is prolonged ascetic practice tapas until the knowledge has been fully absorbed.

The robber u ltimately became the sage ValmIki. A guru should be a clear in his perception and knowledge. In the former.

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He puts his spiritual knowledge into practice. Free from hatred. The guru is the bridge between the individual j Ivatma and God Paramatma. In the latter. The Sanskrit word guru is derived from the two roots 'gu' meaning darkness and 'ru' light.

In time wisdom praj iia. As a teacher of sacred knowledge he removes the darkness of ignorance and leads his pupil towards enlightenment and truth. He is not content with the theoretical level only. He therefore becomes stable. The guru is a l ways happy with his pupil. This is followed hy tcaching adj usted to the pupil's fitness and maturity until the latter hecomes as fearless and independent as his guru.

Like a mother cat holding II b l ind and helpless kitten in her mouth. The i ntense or superior pupil has vision. In the first stage. The second type of pupil is a waverer. Rama sends his messenger Hanuman. As Hanuman brought about the reunion of Sita lind Rama. S vetaketu proudly returned home after years of study.

He needs strong I reatment to correct his fickle nature of which the guru is aware. A worthy pupil finds his guru by the grace of God.

The gu ru is always alert to find a way to guide his intense pupil to realise his h i ghest potential until he becomes a realised soul siddha. Hanuman helps to d estroy Ravana. He resists l emptations and has no hesitation in casting off qualities which take him away from his goal.

The ten heads are the o rgans of knowledge and action. Satyakama-J abali. In the third stage. Pupils are of three categories. H e knows what is the highest good. I nitially the guru brings himself down to the level of his pupil. In the next stage. The dull pupil has little enthusiasm. He is then a guru in his own right. When he realises that he is a spark of the D ivine Flame burning throughout the universe.

When with due humility S vetaketu confessed his ignorance. Just as sesame seeds are crushed to yield oil and wood ignited to bring out its latent heat. Spiritual training sadhana has nothing to do with theoretical study. He should practise constantly with attention and possess great endurance. In the same way noble characters like the Buddha or Jesus may not be affected by the type of food offered to them or by those persons who give it.

I t is broadly divided into three kinds. Food should be wholesome. Water is needed to help digestion and assimilation. Whereas it is true that character is influenced by food. I t is the duty of the sadhaka to find out by trial and experience which is suitable for him. I t is the state o f mind o f the eater that is important. Food in the form of nourishment is finally assimilated in various forms throughout the body. Raj asic and tamasic food make the consciousness dull and impede spiritual progress.

Vigour engenders d iscipline. Sattvic vegetarian food. Man tills the earth and produces food which. The body needs food containing the right b alance of carbohydrates. Man' s temperament is influenced by his diet because what he eats affects the functioning of the mind. Y e t a diet consisting of sattvic food only will help the practitioner to maintain a clear and unwavering mind.

The vapour becomes clouds from which rain falls to the earth. The first promotes longevity. Chapter 7 Food I. It is stated that the sun radiates heat which evaporates water. S vetaketu lived on fluid for fifteen days and lost his power of thinking. Do not eat when saliva does not flow. While dining. It may have high nutritive value and yet it may develop toxins affecting progress in praJ? When well established in praJ? Yoga texts prescribe that the sadhaka should fill half his stomach with solid food.

Avoid fasting. The body is the abode of the individual self j lviHma. When a noble frame of mind prevails while eating. Do not eat when emotionally disturbed. When one is really hungry or thirsty. Real thirst chooses no other drink but water. The body therefore.

Both the quantity and quality of food should be moderated. Similarly with fats. With fluids. Restrain artificial hunger and thirst. Moderate and nourishing food is essential to maintain vigour. To neglect this body leads to death and destruction of the ' Self. Water by itself can always quench thirst. Chosen food might appear to be dainty and delicious. The fire of digestion is lit by the energy that arises from respiration. This experience revealed to him that the mind is the product of food.

Food is divided into three of these. If it were to perish from lack of food the 'self' would leave it just like a tenant who refuses to reside any longer in a dilapidated house. Food 45 1 1. Chapter 8 Obstacle s and Aids I.

The s adhaka must b e aware o f the obstacles which disturb his praI? To continue and maintain his training. The sage mentioned the stage of asanas to enable the sadhaka to get rid of the obstacles affecting the physical body. Yoga destroys all pain and sorrow. The Yoga Upanisads include bad physical posture and self-destroying emotion. Patanj ali offered the four-fold remedy of friendliness and feeling at one with all that is good.

Yoga Su tra. By moderation in eating and resting. These either originate in man or are due to natural calamities and accidents. T o overcome these obstacles. Yoga is working wisely and living a skilful. Their cures are laid down in Yoga texts. Yoga Sfaras. Patanj ali gives a list of obstacles to yogic practices. I t may be noted that out of thirteen obstacles to yogic practices mentioned by Patanj ali. Man-made afflictions. What the sadhaka needs most is single-minded.

The remaining nine obstacles deal with the mind. Obstacles and Aids 47 2. This al lows efficient supply a n d utilisation of energy and promotes a remarkable resistance to disease.

All these activities are stimulated by pranayama. Tendencies to shunt blood away from the renal cortex are countered by auto-regulation. The lungs need to be kept clean and free from bacterial diseases by an efficient circulation of blood and lymph. The lungs are directly concerned with the disposal of carbon dioxide in the venous blood and preventing ammonia.

The liver also has an active lymphatic circulation and supplies scavenger cells macrophages which wander in the blood lymph. Chapter 9 The Effects of Pralfayama 1.

Although asanas produce similar effects in the trunk. Pranayama helps here by keeping the lungs pure and by increasing the flow of fresh blood. The functions of the liver depend on hepatic arterial current bringing in waste substances to be chemically altered so that they can be excreted in the bile and urine. I n the kidneys. Those appropriate for legs and arms keep the circulatory system active. The arterial. Asanas improve the blood circu lation throughout the body.

This flow is susceptible to conflicting demands and is often too low. It also depends on portal venous circulation to bring in blood from the stomach and small intestine to be filtered and processed to remove toxins and bacterial products.

Hafha Yoga Pradfpikli. The Effects of PraIJayama 49 of flow by the local small arteries. It frees the mind from the grasp of the body. Pranayama increases digestion. Practice of pranayama quietens the upsurge of the senses and desires. The spleen. Internal massage by phasic activity in the abdominal and back muscles will stimulate renal lymph flow. An erect spine can be compared to a cobra which has lifted its hood.

The brain is the hood and the organs of perception are the fangs. The rhythmic use of the diaphragm and abdominal muscles in pral. Improper practice. Drrect position. The sweat glands act as accessory micro-kidneys. The sadhaka's words. According to yogic texts. Much of the splenic blood circulation is within lymphatic structures and is stimulated by pranayama.

He maintains firmness achalata in the body and steadiness sthiratha in his intellect. As wind drives away smoke and impurities from the atmosphere and its inherent quality is to burn and purify the area. The sadhaka experiences a state o f serenity. Pranayama i s the window o f the ' Self. When he has mastered pranayama while sitting in padmasana. He no longer thinks o f the past. P ractice alone b rings strength:. As the rising sun slowly disperses the darkness of night.

That i s why i t i s called the great austerity maha tapas and the true knowledge of the Self Brahma-vidya. II D aily practice ensures success and perfect consciousness. Siva Sar'nhita. The normal rate of breathing is fifteen times a minute and z l. By its practice even old people can delay the ageing process.

Mastery in pranayama is the next step after asanas have been mastered. In old age. Asanas bring elasticity to the fibres of the lungs for better performance of pral. Since pranayama lengthens the time taken by each in and out breath. Chapter 10 Hints and Cautions I. Breathing in pra. The overall length of the nerves in the body is about miles. There is no short-cut. It is the former when used for good and the latter when for bad.

Yoga is lifeless without Pranayama. Mastery of the alphabet leads to mastery of the language. Qualifications for Fitness 6. Their functions being supremely delicate. Analyse and mould the b reath with thorough understanding. Repeated performance.

I f not used properly. If the body is neglected or pampered. A pneumatic tool can cut through the hardest rock. As food is essential to sustain the body. He treats them with kindness and consideration lest they turn on him and maim him.

Be quick to switch over to a breathing pattern more conducive to the body and mind. Practise at a fixed time each day and in the same posture. Choose a secluded. Bad and poorly performed postures lead to shallow breathing and low endurance.

It is the same with the sadhaka. A trainer of tigers. Pranayama should not become a blind routine. Noise creates restlessness. Study your breathing carefully and proceed step by step. Constipated persons can practice pranayama. Place 1 8. This is a sure step to self. However any other posture will do provided the back is kept erect from the base of the spine to the neck and perpendicular to the floor.

Time 2 1. The best time for practice i s the early morning. Before entering the temple of his own body. If mornings are unsuitable. Free shipping. Light on yoga ebook. Not a physical book. The introduction to Yoga. Anyone wishing. I thought this book's content would be more text but it's mostly pictures of poses that are wayyyy beyond anything I'll be doing.

They're fascinating but so far out of my ability I can't even go there. So I read the beginning text and get what i can out of that to learn about yoga. It's good to have on the shelf. Verified download: Yes Condition: My last copy I used for 25 years. I need it physical.

Light On Yoga & Pranayama

My bad. Iyengar is one of the world's foremost yoga practitioners and teachers. This book is a must for anyone who is serious about learning authentic yoga in all of its aspects.

For an easier book to access this teaching, try the more modern "Yoga, the Path to Holistic Health" by the same author. Nothing replaces classes with a good yoga teacher - and if you want to take from the best, look for an authorized Iyengar or Ashtanga yoga teacher, they train for years before teaching. This book is an essential resource for any yoga teacher or serious student. The book provides hundreds of excellent pictures demonstrating yoga poses and also includes variations and modifications of all poses.

The book is very clearly written and organized for ease of use. As a yoga teacher I refer to this book weekly when planning my classes. Iyengar not only provides step by step instructions on how to get into and out of each yoga pose, but also gives the contraindictions of each pose which allows you to determine if the pose may not be appropriate for anyone suffering from a particular injury or disability.

I am allergic to dust mite and I felt it when I touch the book. It may work with others who do not have allergic reaction. Look clean. Only the edge of the book is bent. Skip to main content.

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Enlightenment Now: The Heart of Yoga: Developing a Personal Practice. The Yoga Sutras Of Patanjali: By Swami Satchidananda. Yoga Anatomy Paperback or Softback. A Return to Wholeness Paperback or Softback. By Sri Swami Satch Yoga Sutras of Patanjali: Key Muscles of Yoga: By Ray Long. Light on the Yoga Sutras of Patanjali. Ashtanga Yoga: The Practice Manual. Report item - opens in a new window or tab. This translation tool is for your convenience only. The accuracy and accessibility of the resulting translation is not guaranteed.

Seller assumes all responsibility for this listing. Item specifics Condition:Addiction to pleasures destroys both power and glory. Man is endowed with mind manas , intellect buddhi and ego aharhkara , collectively known as consciousness chitta , which is a source of thinking, understanding and acting.

Chapter 9 The Effects of Pralfayama 1. Light on the Yoga Sutras of Patanjali. This is imagination and not fact, as my Guru had a Guru, who had a Guru also. As a teacher of sacred knowledge he removes the darkness of ignorance and leads his pupil towards enlightenment and truth. As long as there is breath within the body. I struggled on.

The more we free ourself from this armour the more our senses are free not only to turn towards the outer world but also to turn inwards towards their source, which is hidden in darkness and silence. Chapter 10 Hints and Cautions I.

DEANGELO from Cedar Rapids
I fancy reading books seemingly . See my other posts. One of my extra-curricular activities is world record breaking.