Books > Sivananda Companion to Yoga >

Excerpts

Contents

Introduction to Yoga

Relaxation
The Corpse Pose
Final Relaxation

The Basic Session
The Sequence of Asanas
The Session Begins:
Easy Pose
Neck and Shoulders
Eye Exercises
The Sun Salutation
Leg Raises
The Headstand
The Shoulderstand
The Plough
The Bridge
The Fish
The Forward
Bend
The Cobra
The Locust
The Bow
The Half Spinal Twist
The Crow
The Hands to Feet Pose
The Triangle
The Basic Practice Charts

Breathing
Prana and the Subtle Body
Basic Breathing:
Kapalabhati
Anuloma Viloma
Brahmari
Sitkari
Sithali
Advanced Breathing:
The Three Bandhas:
Ujjayi
Surya Bheda
Bhastrika
Samanu

Diet
The Three Gunas
Natural Foods
Changing your Diet
Fasting

Meditation
Mastery of the Mind
Principles of Meditation
Starting to Meditate
Tratak
Mantras

Asanas and Variations
The Headstand Cycle:
Leg Variations
Scorpion
Arm Variations
Lotus Headstand
Single Leg Inverted Pose
The Shoulderstand Cycle:
Arm and Leg Variations
Plough Variations
Bridge and Fish Variations
The Forward Bend Cycle:
Forward Bend Variations
The Head to Knee Pose
The Side Splits Twist
Leg and Arm Stretching
The 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
Lotus Variations
Shooting Bow
Leg behind Head Pose
Splits
The Balancing Cycle:
Peacock
Handstand
Crow Variations
Eagle
Tree
Standing Splits
Lion
Lord Nataraja Pose
Standing Pose
Head to Feet Pose
Triangle Variations
Cycles of Asanas Chart
Kriyas

The Cycle of Life
Maternity
Practice Schedule
Special Asanas for Pregnancy:
Modified Shoulderstand and Plough
Wall Stretches
Pelvic Lift
Modifed Cobra
Cat
Perineal Exercises
Relaxation
Squatting
Childhood
The Later Years:
Warm Ups
Modifed Asanas

Yoga and Health
The Body's Frame:
Muscles
Skeleton
Spinal Movements
The Nutrient Cycles:
Digestion
Respiration
Circulation
The Vital Balance:
Glands
Nerves
Glossary
Recommended Reading
Index
Sivananda Centres
Acknowledgments