Sivananda Yoga Vedanta Centre

The classic guide to yoga-clear, comprehensive and superbly illustrated. Easy-to-follow instructions and authoritative teaching cover all aspects of this timeless discipline-an inspiration for the beginner and expert alike.

Develop a fit and beautiful body.
Keep youthful in every stage of life.
Eat wisely and well.
Breathe for life and vitality.
Imrove your health.
Enjoy a troublefree pregnancy.
Banish stress and tension.
Increase your powers of concentration.
Experience peace of mind.

Contents

Introduction to yoga
1 Relaxation
The corpse pose
Final relaxation
2 The basic session
The sequence of asanas
The session begins-Easy pose; Neck and shoulders; Eye exercises; Lion pose
The sun salutation
Leg raises
The headstand
The shoulder stand
The plough
The bridge
The fish
The forward bend
The cobra
The locust
The bow
The hald spinal twist
The lotus
The crow
The hands to feet pose
The triangle
The basic practice charts
3 Breathing
Prana and the subtle body
Basic breathing-Kapalabhati (anuloma viloma); Brahman (sitkart; sithali)
Advanced breathing-The three bandhas (ujjayi; Surya bheda; Bhastrika; Samanu
4 Diet
The three gunas
Natural foods
Changing your diet
Fasting
5 Meditation
Mastery of the mind
Principles of meditation
Starting to meditate
Tratak
Mantras
5 Asanas and variations
The headstand cycle-Leg variations-Scorpion; Arm variations; Lotus headstand; Single leg inverted pose
The shoulderstand cycle-Leg and arm variations; Plough variations; Bridge and fish variations
The forward bend cycle-Forward bend variations; Head to knee pose; Side splits twist; Leg and arm stretching; Inclined plane
The backward bend cycle-Cobra and locust variations; Bow variations; Wheel; Kneeling pose; Warrior; Kneeling wheel; Diamond; Crescent moon; Pigeon
The sitting cycle-Spinal twist; Lotus variations; Shooting bow; Leg behind head pose; Splits
The balancing cycle-Peacock; Handstand; Crow variations; Eagle; Tree; Standing splits; Lord Nataraja pose; Standing pose; Head to feet pose
Cycles of asanas chart
The kriyas
6 The cycle of life
Maternity practice schedule
Special asanas for pregnancy-Modified shouolderstand and plough; Wall stretches; Pelvic lift; Modified cobra; The cat; Perineal exercises; Relaxatio; Squatting
Childhood
The later years-Warm ups; Modified asanas
7 Yoga and health
The body's frame-Muscles; Skeleton; Spinal movements
The nutrient cycles-Digestion; Respiratio; Circulation
The vital balance-Glands; Nerves
Glossary-Sivananda centres; Index… (lisätietoja)