Yoga for the Body, Mind and Soul by Mukundananda, Swami -- Read -- Imperial Library of Trantor

Index

Dedication Jagadguru Shree Kripaluji Maharaj About the Author Acknowledgements I. What is Yog?

Arms of Yog and Its Benefits Historical Aspect of Yogasans Indispensability of Yog in the Present Times Guidelines for Radhey Krishna Yogasans General Precautions

II. About Jagadguru Kripaluji Yog (JKYog) III. Warm-Up Exercises

1. Twisting 2. Jumping Jacks 3. Forward and Backward Bending 4. Leg Stretches 5. On-Spot Jogging 6. Mukh Dhauti for Relaxation Breathing Exercises : 1. Arms In and Out Breathing 2. Arms Stretch Breathing 3. Ankles Stretch 4. Dog Breathing 5. Rabbit Breathing 6. Raising Legs Straight

IV. Radhey Krishna Yogasans A. Standing Asans

1. Saral Tadasan (Simple Palm Tree Pose) 2. Shithil Tadasan (Relaxing Palm Tree Pose) 3. Hasta Utthanasan (Hand Raising Pose) 4. Akarna Dhanurasan (Bow and Arrow Pose) 5. Kati Chakrasan (Waist Rotating Pose) 6. Monkey Stretch 7. Samakonasan (Right Angle Pose) 8. Ardh Kati Chakrasan (Lateral Arc Pose) 9. Meru Prishthasan (Spinal Back Pose) 10. Dolasan (Pendulum Pose) 11. Tadasan (Palm Tree Pose) 12. Tiryak Tadasan (Swaying Palm Tree Pose) 13. Trikonasan (Triangle Pose) 14. Konasan (Angle Pose) 15. Natarajasan (Lord Shiv’s Dance) 16. Dhruvasan (Dhruv’s Pose) 17. Utthit Lolasan (Swinging while Standing) 18. Natavarasan (Lord Krishna’s Pose) 19. Dwikonasan (Double Angle Pose) 20. Tiryak Kati Chakrasan (Swaying Waist Rotating Pose) 21. Utthit Janu Shirasan (Standing Head between Knees Pose) 22. Shirsha Angushth Yogasan (Head to Toe Pose) 23. Utthit Ek Pada Janu Shirasan (Standing Separate Leg Head to Knee Pose) 24. Ek Pada Bakasan (One Legged Crane Pose) 25. Utthanasan (Squat and Rise Pose) 26. Utthit Pashchimottanasan (Standing Separate Leg Stretching Pose) 27. Veerbhadrasan (Warrior’s Pose) 28. Ardh Chakrasan (Half Wheel Pose) 29. Pada Hastasan (Standing Head to Knee Pose) 30. Utthit Ardh Chandrasan (Standing Half Moon Pose) 31. Moordhasan (Crown-Based Pose) 32. Drut Utkatasan (Dynamic Energy Pose) 33. Hasta Utthan Ardh Chakrasan (Hands Stretched Half Wheel Pose) 34. Parshwa Konasan (Lateral Angle Pose) 35. Parivritt Parshwa Konasan (Turned Back Lateral Angle Pose) 36. Garudasan 37. Prishthasan (Back Pose) 38. Parshwavottanasan (Standing Runner’s Pose) 39. Utthit Hasta Padangushthasan 40. Padangushthasan (Standing on the Toes) 41. Tul Dandasan / Ek Padasan (Balancing Stick Pose) 42. Natarajasan - 1 (Lord Shiv’s Dance - 1) 43. Vatayanasan (Flying Horse Pose) 44. Ardh Baddh Padmottanasan (Half Lotus Forward Bending) 45. Ashtavakrasan (Eight-Twist Pose) 46. Saral Konasan (Straight Angle Pose) 47. Bakasan (Crane Pose) 48. Vishwamitrasan (Sage Vishwamitra’s Pose)

B. Sūkṣhma Vyāyāms (Subtle Exercises)

Introduction 1. Padanguli Naman (Tow Bending) 2. Gulf Naman (Ankle Bending) 3. Gulf Chakra (Ankle Rotation) 4. Padanguli Ghurnan (Toes Rotation) 5. Gulf Ghurnan (Ankle rotation) 6. Janu Naman (Knee Bending) 7. Janu Chakra (Knee Crank) 8. Shroni Chakra (Hip Rotation) 9. Ardh Titali Asan (Half Butterfly Pose) 10. Purna Titali Asan (Butterfly Pose) 11. Mushtik Bandh (Hand Clenching) 12. Manibandh Chakra (Wrist Joint Rotation) 13. Manibandh Naman (Wrist Bending) 14. Kehuni Naman (Elbow Bending) 15. Skandh Chakra (Shoulder Socket Rotation) 16. Kati Ghurnan (Waist Rotation) 17. Greeva Sanchalan (Neck Movement) 18. Blinking 19. Palming 20. Sideways Viewing 21. Front and Sideways Viewing 22. Rotational Viewing 23. Up and Down Viewing 24. Scattered Viewing (Defocusing) 25. Prarambhik Nasikagra Drishti (Preliminary Nose Tip Gazing) 26. Jhulanasan (Baby’s Cradle Pose)

C. Dhyānātmak Asans (Meditative Poses)

1. Sukhasan (Comfortable Pose) 2. Ardh Padmasan (Half Lotus Pose) 3. Swastikasan (Propitious Pose) 4. Vajrasan (Thunderbolt Pose) 5. Dhyan Veerasan (Hero’s Meditative Pose) 6. Siddhasan (Accomplished Pose) 7. Padmasan (Lotus Pose)

D. Sitting Poses

1. Dandasan (Simple Sitting Pose) 2. Shithil Dandasan (Relaxing Sitting Pose) 3. Shashankasan (The Moon Pose) 4. Veerasan (Hero’s Pose) 5. Ananda Madirasan (Alcoholic Bliss Pose) 6. Bhadrasan (Gentle Pose) 7. Shaithalyasan (Animal Relaxation Pose) 8. Namaskarasan (Salutation Pose) 9. Baithak Merudandasan (Sitting Spinal Pose) 10. Yog Mudrasan (Psychic Union Pose / Yogic Seal Pose) 11. Mandukasan (Frog Pose) 12. Singhasan (Lion Pose) 13. Singha Garjan Asan (Roaring Lion Pose) 14. Udarakarshan Asan (Abdominal Extension Pose) 15. Hansasan (Swan Pose) 16. Rajju Karshanasan (Rope Pulling Pose) 17. Bhu-namanasan (Spinal Twist Prostration Pose) 18. Marjari Asan (Cat Stretch Pose) 19. Vyaghrasan (Tiger Pose) 20. Pranamasan (Bowing Pose) 21. Kawa Chalasan (Crow Walking) 22. Vakrasan (Twist Pose) 23. Gatyatmak Meruvakrasan (Dynamic Spinal Twist Pose) 24. Meru Vakrasan (Spinal Twist) 25. Nauka Sanchalanasan (Rowing Boat Pose) 26. Vayu Nishkasan (Air Releasing Pose) 27. Dhanurakarshanasan (Archer’s Pose) 28. Chakki Chalanasan (Mill Churning Pose) 29. Janu Shirasan (Head to Knee Pose) 30. Gomukhasan (Cow’s Head Pose) 31. Kashth Takshanasan (Chopping Wood Pose) 32. Santulanasan (Balancing Pose) 33. Sasangasan (Rabbit Pose) 34. Moolbandhasan (Perineal Contraction Pose) 35. Bhumi Pada Mastakasan (Half-Head Stand) 36. Ardh Navasan (Half-Boat Pose) 37. Dwi Hasta Bhujangasan (Two-Handed Cobra Pose) 38. Ek Hasta Bhujangasan (One-Handed Cobra Pose) 39. Hasta Santulanasan (Balancing on Hands Pose) 40. Ardh Ushtrasan (Half Camel Pose) 41. Kapotasan (Pigeon Pose) 42. Ardh Matsyendrasan (Half Twist Pose) 43. Baddh Konasan (Restrained Angle Pose) 44. Meru Dandasan (Spinal Column Pose) 45. Mareechyasan (Sage Mareechi’s Pose) 46. Matsyasan (Fish Pose) 47. Parivritti Janu Shirasan (Spiralled Head to Knee Pose) 48. Santulit Marjari Asan (Balancing Cat) 49. Ushtrasan (Camel Pose) 50. Pashchimottanasan (Back Stretching Pose) 51. Brahmacharyasan (Celibate’s Pose) 52. Ardh Chandrasan (Half Moon Pose) 53. Shashank Bhujangasan (Striking Cobra Pose) 54. Parighasan (Cross Beam Pose) 55. Ardh Baddh Padma Pashchimottanasan (Half-Bound Foot) 56. Ardh Padma Pashchimottanasan (Half Lotus Back Stretching Pose) 57. Pada Prasar Pashchimottanasan (Legs Spread Back Stretched Pose) 58. Supt Vajrasan (Sleeping Thunderbolt Pose) 59. Kukkutasan (Cockerel Pose) 60. Kashyapasan (Sage Kashyap’s Pose) 61. Ek Pada Padmottanasan (One Leg Raised To Head Pose) 62. Baka Dhyanasan (Crane’s Meditative Pose) 63. Ek Pada Baka Dhyanasan (One-Legged Crane Pose) 64. Gupt Padmasan (Hidden Lotus Pose) 65. Ardh Padma Padmottanasan (Half-Lotus Leg Stretched Pose) 66. Kurmasan (Tortoise Pose) 67. Niralamb Pashchimottanasan (Unsupported Back Stretching Pose) 68. Purvottanasan / Setu Asan (Front Intense Stretch Pose) 69. Baddh Padmasan (Locked-Lotus Pose) 70. Mayurasan (Peacock Pose) 71. Padma Mayurasan (Lotus Peacock Pose) 72. Garbhapindasan (Embryo in the Womb Pose) 73. Hanumanasan (Hanuman’s Pose) 74. Gorakshasan (Yogi Gorakhnath’s Pose) 75. Padma Parvatasan (Lotus Mountain Pose) 76. Upavishth Konasan (Seated Angle Pose) 77. Vasishthasan (Sage Vasistha’s Pose / Side Plank Pose) 78. Ek Pada Shirasan (One Foot to Head Pose) 79. Dwi Pada Shirasan (Two Feet To Head Pose) 80. Utthan Ek Pada Shirasan (Standing Foot to Head Pose) 81. Purna Matsyendrasan (The Full Twist Pose)

E. Prone Poses

1. Simple Prone Pose 2. Balasan (Child’s Pose) 3. Advasan (Reversed Corpse Pose) 4. Shithil Makarasan (Relaxing Crocodile Pose) 5. Matsya Kreedasan (Swimming Fish Pose) 6. Jyeshthikasan (Superior Pose) 7. Makarasan (Crocodile Pose) 8. Sphinx Asan 9. Bhujangasan (Cobra Pose) 10. Tiryak Bhujangasan (Twisting Cobra Pose) 11. Sarpasan (Snake Pose) 12. Saral Dhanurasan (Simple Bow Pose) 13. Utthan Prishthasan (Lizard Pose) 14. Ardh Shalabhasan (Half Locust Pose) 15. Dhanurasan (Bow Pose) 16. Shalabhasan (Locust Pose) 17. Nakrasan (Preying Crocodile Pose) 18. Purna Bhujangasan (Full Cobra Pose) 19. Purna Dhanurasan (Full Bow Pose)

F. Supine Postures

1. Simple Supine Pose 2. Shavasan (Corpse Pose / Dead Man’s Pose) 3. Ananda Balasan (Happy Baby Pose) 4. Supt Pada Utthanasan (Sleeping Legs Raised Pose) 5. Urdhwa Prasarit Padasan (Upright Extended Foot Pose) 6. Padangushth Nasasparshasan (Touching the Nose with the Big Toes) 7. Supt Pawan Muktasan (Leg Locked Air Releasing Pose) 8. Supt Udarakarshanasan (Sleeping Abdominal Stretch Pose) 9. Shav Udarkarshanasan (Universal Spinal Twist) 10. Spinal Rocking 11. Jhulan Lurhakan Asan (Rocking and Rolling) 12. Uttan Padasan (Stretching Out the Legs with the Face Upward) 13. Jathara Parivartanasan (Belly Turning Round Pose) 14. Pada Kainchi (Legs’ Scissoring) 15. Utthan Padasan (Lifted Legs Pose) 16. Naukasan (Boat Pose) 17. Pada Sanchalanasan (Cycling) 18. Pada Vrittasan (Leg Rotation) 19. Poorva Halasan (Preliminary Plough Pose) 20. Anantasan (Lord Vishnu’s Pose / Vishnu’s Serpent Pose) 21. Halasan (Plough Pose) 22. Karnapidasan (Ear Pressure Pose) 23. Gatishil Pashchimottanasan (Dynamic Back Stretch Pose) 24. Stambhan Asan (Posture of Retention) 25. Kandharasan (Shoulder Pose) 26. Vipareet Karani Asan (Inverted Pose) 27. Sarvangasan (Shoulder Stand Pose) 28. Urdhwa Mukh Pashchimottanasan (Posterior Stretch with Face Upward) 29. Urdhwa Padmasan in Sarvangasan (High Lotus Pose in Shoulder Stand) 30. Pindasan (Embryo Pose) 31. Drut Halasan (Dynamic Plough Pose) 32. Ardh Padma Halasan (Half Lotus Plough Pose) 33. Chakrasan / Urdhwa Dhanurasana (Wheel Pose) 34. Setu Bandh Asan (Bridge Constructing Pose) 35. Urdhwa Padmasan (High Lotus Pose) 36. Setu Bandh Sarvangasan / Uttan Mayurasan (Bridge Formation in Shoulder Stand Pose / Intensely Stretched Peacock Pose)

G. Topsy-Turvy Poses

1. Ardh Shirshasan (Half Head Stand Pose) 2. Shirshasan (Head Stand Pose) 3. Niralamb Shirshasan (Unsupported Headstand Pose) 4. Mukt Hasta Shirshasan (Free Hands Head Stand) 5. Kapali Asan (Forehead Supported Pose) 6. Padmasan in Shirshasan (Head Stand Lotus Pose) 7. Ek Pada Shirshasan (One Leg Head Stand) 8. Vrishchikasan (Scorpion Pose)

H. Hasyasans (Laughter Poses)

1. Attahas Hasyasan 2. Gur-Gur Hasysan 3. Dandiya Hasyasan 4. Anaram Hasyasan 5. Gud-Gud Hasyasan

V. Surya Namaskār (Sun Salutation) VI. Radhey Krishna Pranayam

Secrets of Pranayam Importance of Pranayam Guidelines for Pranayam Advantages of Pranayam Radhey Krishna Pranayams: 1. Vibhagiya Pranayam (Sectional Breathing) 2. Jai Radhey Pranayam (Full Yogic Breathing) 3. Kapalbhati Pranayam 4. Bhastrika Pranayam 5. Surya Anulom Vilom Pranayam 6. Chandra Anulom Vilom Pranayam 7. Anulom Vilom Pranayam (Nadi Shuddi Pranayam) 8. Ujjayi Pranayam 9. Sheetali Pranayam 10. Sheetkari Pranayam 11. Bhramari Pranayam 12. Shyam Uchcharan (Shyam Chanting) 13. Jagadguru Kripaluji Pranayam

VII. Selected Mudras (Symbolic Gestures)

Introduction to Mudras (Symbolic Gestures) Mudras with Radhey Krishna Pranayams 1. Gyan Mudra / Dhyan Mudra 2. Chin Mudra 3. Vayu Mudra 4. Shunya Mudra (Akash Mudra) 5. Prithvi Mudra 6. Pran Mudra 7. Apan Mudra 8. Apan Vayu Mudra 9. Adi Mudra 10. Brahma Mudra 11. Varun Mudra 12. Surya Mudra 13. Khechari Mudra 14. Bhoochari Mudra 15. Akashi Mudra (Concentration into the Inner Space) 16. Bhairav Mudra (Fierce Attitude) 17. Shankh Mudra 18. Shaktisanchalini Mudra 19. Yoni Mudra (Attitude of the Womb) 20. Ling Mudra 21. Kaki Mudra 22. Nasikagra Drishti Mudra 23. Shambhavi Mudra 24. Pashinee Mudra (Noose Bound Attitude)

VIII. Ṣhaṭkarmas (Cleansing Practices)

What is Ṣhaṭkarm? Ṣhaṭkarmas: 1. Neti (Washing) 2. Dhauti (Intestinal Wash): 3. Basti (Colon Cleansing / Enema) 4. Nauli (Churning the Abdomen) 5. Kapālbhāti 6. Bhagwad Swaroop Darśhan (Trāṭak / Fixed Gazing)

IX. Bandhas (Locks)

Introduction to Bandhas Concept of Bandhas (Locks) How do Bandhas Benefit us? 1. Jalandhar Bandh (The Throat Lock) 2. Uddiyan Bandh (The Abdominal Lock) 3. Mool Bandh (The Perineum Contraction) 4. Maha Bandh (The Great Lock)

X. Subtle Body Relaxation

Cause of Disease as Described in Yog Vāsiṣhṭh Stages Stage 1 – Preparation Stage – 2 : Meditation 1. Meditation – Meeting with God 2. Meditation – Welcoming God to your Home 3. Meditation – Visiting Vrindavan Dham Stage 3 – Conclusion

XI. Roop Dhyan Meditation

The Latent Powers of the Mind Purification of the Mind Types of Roop Dhyan Meditations 1. Meditation with Every Breath 2. Meditation on Noble Thoughts 3. Meditation on the Greatness of God 4. Increasing Longing for God 5. Gratitude 6. Meditation to Increase Humility 7. Karm Yog Dhyan

XII. The Science of Healthy Diet*

Diet Antioxidants Digestion – The Journey of food Food Groups – How to Get Maximum Benefit? Important Points for Good Food Habits

XIII. Therapeutic / Curative Index for Different Syndromes and Body Parts GLOSSARY Other Publications by Jagadguru Kripaluji Yog

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