[BRI BK. YO QA w PATH TO HOLISTIC HEALTH S B.KS. LYENGAR YOGADorling [EIR kinderstey London, New Yor, SiON, DEL, PAS ‘Monn and jnmsaseune Protect Eotron: Ranjana Sengupta Project DesicNer: Aparna Sharma Eorross: Dipali Singl, Sheema Mooiteriee Destcnens: Ankita Saha, Nikki Duggal DTP Desicxer: Sunil Sharma Manacine Enrron: Pita Maltra [Mawacine Arr Boron: Shik Jain + Fst published in Great Britain in 2001 by Doting Kindersley Limited 9 Heneta Street, London WC2E APS Copyright © 2001 Dosing Kindersley Limited ‘ext copyright ©2001 Kitlostar Computer Services Limited copyright in all photographs © 2001 Kidloslar Computer Services Limite, with the exception of thos ite inthe acknowedgments Allright reserved No pat ofthis publication may be reproduced, stored ina retrctal system, or transmitted in any form or by any means sfeetonic,mechancah, photocopying fecording or otherwise without the Prior writen permission af the copyeght owner ‘ACIP catalogue record for this book savallable fom the British Library ISBN 07513 21672 . Reproduced by Colourscon, Singapore Printed in China by Toppan . ‘Se our complete ‘aalogue at vww.dk.com B.KS. IYENGAR YOGA THE PATH TO HOLISTIC HEALTH OR] A DORLING KINDERSLEY BOOKy Contents ' aw raha ; eee pe a Z ames 2 ae cereierry fanrerqills Pate sch 112Tnerbn See Snead 0 Mack Here Um 36 40+ Reino Asnes 03 1 ‘Chapter 4 Youn far Stess 154 Undestaring Sess 136 The Msn Work 198 Food & Nourish 138 Posed Nestve Ses) Aaanon & Strom 142 ‘un with Frogs 64 24 donda Serene 8 1 as 4 Vi “Vpn Daan Ya207 Ss Pgh 224 Se Hallam 28 Sig eres 28 Uo Prep 298 = hrs 2 Pecan 3 Serr 34 Chaps 5 Yaga Amen, 236 Yoga There 8 Man bei any Sracm 8 DS A ay Sa 1 0 vere Soc 3S No en se Chops Inger Yo Course 384 Gide we yur Yoga Practice ole Yap Cour an Gumus Lise or asses 409 Ine 410 ‘AcwurwtimeMENS 416 vaneFOREWORD by Yoracharya BS. engar Youa Is for everyone, You need not be an expert or atthe peak of physical tess to practise the asanas described inthis book The strain of modern life can Fead to physical pain an less, a6 we neglect our bodies in the race for material success. The stress of rmedern life can also to mental suffering: felings of inadequacy, isolation, or powerlessness, Yoea helps to integrate the mental an the physical plane, bringing about a sense of inner and outer balance or what | term alignment. Tue alignment means thatthe inner mind reaches every coll and fi 2 f the boxy During sity years of tea some students pay ing and practising, Ihave observed that tention only to the physial as practice is ike afas-lowing st yoga. Their tumbling and ling, which lacks ‘depth and direction By attending to the mental and sp side, a sincere student of yoga becomes lie a smoothly flowing river which helps to isigate and fertilize the land around it. lst as one cannot dip into the same river twice, so each and every asana tefteshes your fe force with new enevey [My effort in this book has beea to focus on techniques, so that even, the beginner will havea thorough understand of how to tain the maximum benefit. By using few simple props, students with different capabilities can gradually build up strenath, confidence. and flexibility without the thteat of strain or injury. The yo 2 techniques described and illustrated inthis baok can also help those with specific ailments, Regular practice builds up the bodys inner strength and natural resatance, helps to alleviate pai and tackles the root, rather than the symptoms. ofthe problem, Across the World, there isn 2 growing avareness that alternative therapies are more condutive to health than conventional ones. Its ‘my hope that this book wil help all those who want to change their lives through yoga. May yor’ blessing be on all f youa [epee ay a Yoga for You | ees ee BES eeAims of Yoga =4] ba), } vgn i MW voor soniMeaning of Yoga Yoga wx ancien art basal onan etemely sul science. tht of he By, ind and soul Tie probaged practices yoga wil i time, lad th sant a sense of ac anda fig fing al one wi is or er enironment eet people know tht the pratt of yop The woe ys ik dei rm th Sani mahes the bod rong ed etl, 1 ale ‘nt now that jag pres he neon et the repiatay cealatory. digestive. and hormonal saiems Yous also brings emoticealsablity and clanty of ming, but tat nly'the begining ofthe ajc maans to ja” 04-yard philosophical tem the union ef the indidual sl Fain ith tbe universal sel, purse, i ora "Teulon seul ina pw and pete 4 oh A alii, Se ete am of sap i the feeling of 7 simpy does ‘ol exit Pita is Uni te unite Bay The ancient sages. who meditated on the wits the mind, ard he mind withthe co Yoga ke human cnditon 2000 yearsago.ulined four thas adyeamic, internal experience which iterates ways tsll-realiatlon: jana wary. the path the bah toktowlodge wiathe seek Kens tr with the si lsciminate between the rl and the nee ‘The sage Putanjal was a master of qa and 2 arma may, the path ct seilecesentce without ‘ily eval soul, But this eat enor Bathe hough of veut ahs wy he pa of vw ad dewetice a tinal go sry, the nach by which the rind #s actions are Dough under ence, A ‘hase paths ed 0th Se gst samadhi senses, the mind. and the tlie nce ‘ay 10 4mpathiae wth the joys ant sons tiny people He eiecine ‘nd thove clothes ancent sages ‘on the ways through which ‘ee psc cull elie Tol tei! wane ut In the 196 ge Sat iene Buses ‘Were Yor i TH a ‘contin to Patani the aim of yoga steal the cos of confictng imploes ae ough. The mind. which responsible avout thoughts ant Impulse :narurally inclined tages o aga, From this sping the prejudice and bine rich led 1o pain and cists in our daly ves Yogic science cere the inal areas. the heat atl the bead The ineligance ofthe hea. sometimes ao called the “at mine the actual agent santas Ce ale pee. which ctu the nteigence the head, causing Huctuations the body and mind Paani describes these fitons eo: or Physica ailments, sna or the reluctance to wat, sams ot doubt, amass iene, a satiation Hume stem ale kere lui units oindisooston, emma tnstesiness inthe body anny, tapos ‘or unten espirtcn. Only yoga radiates these ction, and iinet wind eomtions, few, Arn ingot to remember {ho fle of he by The Kapur an ancsent tert come between 300-00 BC, cerpata the Yoo is also hoown as Asiargs sop Asmat means bey toa chape tho ancos othe hoses, a he Ts or “sep ee one 2) aed sce nk rind t the ens. The tle 3 escplines, The dicing, bvaas-adan, ‘Avtar voc fe acter ec the souls the master af the chav. ansthing comprises et 1 uate to go wrong with the chariot. the horses. the (general ete rons, ofthe chaste the chart athe and physical practices inthe form of ana ae well cheretser would come 10, o Would the Thesecoed discipline. ants sans, Is Bu, writes Pataca in Ye Sate 1.28, The mation cr manta decline bought practice ol yoon destroys the impurties ofthe ext by pranayama and pray, of eral de ‘ay taut salon the succes quest ot ‘he sou! tough Ara, gens, anc ae tnd mind, er which mata eligence aed the co the being to Function in aso withthe By, ens, min Inteligene. a he conecisnens lm the impulses 2 of yoga ts to Ce chaos of conflictiThe Way to Health Goud elt sesults from perect communication fetween each part of the fy aed minds when each cal comouanes with every other. Although yopa is essentially a splntual scence, it lends tow sense of physi anal emational wnl-hang. a 3 = Hear ae nicest aaa reed ‘below in epee tesa bem a ith tt elitr he oy ane nth ete hong wart shecabe batho pa onan othe rane atom tenia he worked en iy the gactice of yous, Yoga asanas helio ensure an von tribution of bh-enet, of IMestoee, eben ngs th ind 1 ste of calm. Apmctaione of eg Faces ile nat as acti, he resists gestive, encetony, ae! Teprciuctive systems pete “The eculinam inhe bey then brings mental peace and ‘enhances intel Vora n rr vt oars cate tothe noeds ef each india dingo Bysal eatin. Ther vole vertical, Roce nd occa mivements whic provide energy ta the ‘ster by dectng the blood supp to the areas cf the ad which med it mos. n yop. ch cl is ‘bend, attended to. ood pried with eh supply of blood allowing tt funtion smoothly. The tind is natal aetive and yam, wile the souls luminous. Hower unbealty bodies tee ts use ert all, et shih vies, 4s the practice yoga which removes this slugushomss thom the body and beings io the level of the active rind Uimatls, beth tbody and nd se to ‘the lve ofthe laste sell. The practice f yoga stimulates ard changes sets atttues, concern sppechenctrenese ‘exvcouraye, ndascon and poo agent nc Dostve ecient sills nd emetic Instablty ntaceience and mental eqilisium, Benefits of Poses Asanas are base ow the three Husic human postures of standing, sitting, or ying dow, But hoy ane not a sete of movements 40 be felled mechanically, They fave a logic which must be interaied if the pose is to bw practise correc ‘me and sometimes a= “posure. Neither tramsabian is wholly accurate as they da net coe the clement of thousht ar consckousnes that ust mento the sans. The nal pose A ol the rie cree with ul awareness ana nteligence "Te achieve this, yous mus think through the saractue ofthe aaa Reale the Roamer ‘ints by imagining hom you wll adit andl aang ach pari of ur anatcrncal ld, especialy the sana, making se tha the lance betwen both sides ofthe body ie pedet rel here eo undue rice oF mcrng sans ‘The pratice of wsanas hae beneficial impact on the whole boxy Aranas not only tne the muscies the bodys pstems. They reas the boc and mind lowing bat 4 recover Irom lage weakness, and the sess of daly Me, Asis sa boost secretions anabving about a cherie lance in thebody He inthe final pose We only then thst you experience the ull benefits ‘oftheasana. The sage Patajal obeares ‘the ffte being weit ache ent akYoga & Fitness ‘Mast :ypes of exercise are competitive. Yoga. alg non-competitive, is nevertheless challenging. The challenge isto one's own will power It a competition Getueen one's self and one's uy, nly balanced between the two. og i sme aranng aia “liste practice Eisrsisenmncrscutand rl bao montanes, has repeat often bo Fo other form of extcse x0 completly Involies the ands. on the ather hand, sive rceements: in ae sl wth toto, resin al-ound Athen bong tatty the Body the senees, the development an arony. Other orm eercise ‘mae the intllot the coesciowsness.andiinaly, acdreazealy particule pons othe body. Such oem ‘Hest morerent process thal doesnot shy a bu i ullent in rane Snir exenont Moet icesces se cased bythe Pstuslons In Yoga sna ae stimulate verses, while cher 1 percentions arealteed ll ear. nc. hough the beanbest ol the ouse al eli of detachment. With creases. the heat ek stimulated inthe You practice the sud f yoga Ines i sense al boing enewite and nvgoried In yoga, bieet andlthe body ‘aek bends tar enarpl ate mare psa dane ro the bin tthe ct ‘lemarcting than pgm. BA ho art baa a body The bran ane body then workogetherand steady. hythmic pace ‘anas dont lead to Erathleseness. When nog yop. strength and poner play searae fol toa seve part balance 3c body, a well the ie A ice physical stent and can iodo. feline inaies of price. Many such execs ‘imately, this exhausts the cath ress and the cost of itatng the other body stems and increas ned bloodpessie, Ulises the —— heat sta anc overuotbe Anathletes strong lee capacity is seedy hard aed forcelu usage tilch is et conducts tr lungs: Furermore orks ysl emeton, such ain ins cf the bones, ets and igarmere Tey eaene petite beyond hese Lee ‘utasanes penette each layerolthebody and. res Yoga pt older people when the pecatve power of the bed i detning a ultimately, the conslousness tel Cry inyogacan energy and doesnot dissipate. With ex ane can you hg both th ay dhe the ried end, even fk Kiwi to athe, healthier ature rather e, aed lex yourbods,—thanrellectingon one's yuthll ast Yoh unite other oem ofeerese keep the lhe ther szres. Although all iomsot wuncie bing abouts yeas, a thos groves muna ingot well-being they alo sess the bey Yows the ancient ges called vos atherapeutkas well he bod while her systems exhasst an a preventive scence ves the equal exection of paso the v8 prt ce prs They ae rte actos, stich donot inal the nt cxention. There peste, withen Woes cok me mcMStR AF ANT Ac wich advancing ape, physically vigorous oxercioe Joie ond muscles thee here lost tone. foreti fees fe example cannot be practi with ressing ape asthey lead to spine muses, pina js, stained bey peat orange of 7 itcambe practised by anyane pardcuiseybenafica im misle agez = Yoga & Stress ssauis 2 ¥B0) iyS¥NYSy 4 Philosophy of Asanas Asanas. one of yoga's mest significant “tools”, help the sincere student develop (tach pow fe pele eg ne a SvAVSY JStates of Mind ‘Th ind ste vil ink Getcen the ful and the consciousness. The ividual can ive with awareness, dcriminaton, an confidence anly once the minds came ad focused. Yoga i the alchemy that gomertes Cs gui oir the mie and cules of cisclmination, lyabsored by ‘mental facukies which can be wed ra negative way, These ate: comet ref yor leds ws to use these mental ositin way, there ringing the md ‘mind rally transcends is end eration and confusion to cet Cone ofthe greatest benefits of yoga “The seasoned, mature mind transcends frontiers to reach beyond mundane observation.” Derrencer stems or win egie science disunguihes between five hase statee ct mind. These are not grouped in stages. or are of aga Is uneable, unable to pxetiae or focus they excep the last. unchangeable According toon nals sail tace of awe! sypa am the snd brought canon! the tctal knowledge realy th a peace 0 yoga aan ‘ein problem worse, Yous tertake oot ging i ‘ada trandcrme tic een, ‘stv atten ‘tim ae emery The detracted state of mind is onePranayamasveavHa‘We have abvays Bnown that health is imponant, tut is tet cf yom have Isloentiably In erie ol ta body, hich ents os Ue eflests, They canbe aces yep sails of yoga has achieved ll height sxpects yop “Theve a 1 ch sw and theo hers dependent Thee Guru ¢ & “the Yogi omen ie OUT, OF Peae, ad the wo. ar disciple, isan anclent one. All7 eR ESE Asanas for You— Ving of coon aod Sa ral gan Ishoulderstand, ae pag 124) the queen of Shon more eficiendy Siace The heath of your body ancl mind pat : pen ;ASaes pana, bea mae eal ‘sre seine Reclining osanas ar : yan ced atte end al ayo becsacioes. Similan back Imvensons thy ae the ends cls Soma pape fer that they prt te bes hey givethe apple ublle extending the back, ‘Banding asanas es an avn ne going Reding assnas prepare you tor panayar aeanror Tw rome _ BE Eh Be Inch asaoa. a speci par of ty i Paces aso ose vis the “ain” of the . es sid wt sas las ta aon Read the ee eae 3 theS tanding Asana een movement resistance.”[ea tect a8 & mountain. The word il in Sankt means “mountain. ost people do not balance perfectly on both legs, leading to ailments which can bt avoided, Tadasana teaches you the art af standing coctecily and Increases your awareness of your body. |e the foundation stone for ater asanas. Practising It ges ise toa sense of frmaess, strength, stillness, and steadiness. sont crema Mak |EnEEZE ‘toute (a) Re your we gh he heer oes Stree cut 1D inser (poems cp Senter Then ried Jnr tty recto em Caution sea ara i ses eee as eng esp oot Tinie ct mec ASE