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First Steps to Higher Yoga: An Exposition to First Five Constituents of Yoga

Specifications

Item Code: IDF813

by Shri Yogeshwaranand Parmhansa

Hardcover (Edition: 2001)

Yoga Niketan Trust
ISBN 8187109009

Size: 8.5" X 5.5"
Pages: 420 (B & W Illus: 210)

Price: $25.00 Shipping Free

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times since 5th Oct, 2011

Description

About the Author:

Shri Yogeshwaranand Parmahans formerly known as Brahmachari Vyas Devji, left his home of a tender age of fourteen in search of knowledge and self-realisation. The young Brahmachari spent the early years of his life in the study of sanskrit and mastering. the scriptural lore. He, then, followed the path of ancient rishis of the Himalayas and practised the most difficult tapasya and Yogic Sadhana while continuing the search of real guru who could lead him to the final goal. He came across a number ascetics about whom one reads only in the scriptures but his search came to an end only when he met Avadoot Swami Almanandji, who had then returned from Tibet.

By constant and dedicated practice of meditation he experienced various types f Samadhis, some of them lasting for several weeks which culminated in his gaining knowledge of self-realization, origin and dissolution of cosmos and the goal of human existence. The esoteric knowledge which used to pass from guru to disciple through personal relationship and which sometimes required not only a whole lifetime but several lives, has now been set down, at the behest of his guru, in his books.

He joined the Brahma on April 23, 1985 at the age of ninty-nine.

CONTENTS

< /tr> 87< /tr> < /tr> < /tr> < /tr> < /tr> < td>179< td>< /tr> < /tr> 270273

Prologue			1
CHAPTER I
Restraints (Yamas)			5-42
(The First Constituent of Yoga)
1	Non-violence	Ahimsa	6-15
	Intellectual Non-violence	Baudhika Ahimsa	7
	Non-violence of Speech	Vachika Ahimsa	9
	Physical Non-violence	Sharirika Ahimsa	11
2	Truthfulness	Satya	15-21
	Intellectual Truthfulness	Baudhika Satya	16
	Vocal Truth	Vachika Asteya	17
	Physical Theft	Sharirika Asteya	20
3	Non-Stealing	Asteya	22-27
	Intellectual Non-stealing	Baudhika Asteya	22
	Theft of Speech	Vachika Asteya	23
	Physical Theft	Sharirika Asteya	24
4	Celibacy	brahmacharya	27-38
	Intellectual Celibacy	Baudhika Brahmacharya	35
	Celibacy in Speech	Vachika Brahmacharya	36
	Bodily Celibacy	Sharirika Brahmacharya	36
5	Non-covetousness	Aparigraha	38-42
	Intellectual Non-covetousness	Baudhika Aparigraha	38
	Verbal Non-covetousness	Vachika Aparigraha	40
	Material Non-attachment	Sharirika Aparigraha	41
CHAPTER II
Observances (Niyamas)			43-60
The Second Constituent of Yoga)			43-60
1	Purity	Shaucha	44-45
	Intellectual Purity	Baudhika Shaucha	44
	Purity of Speech	Vachika Shaucha	44
	Physical Purity	Sharirika Shaucha	44
2	Contentment	Santosha	46-50
	Intellectual Contentment	Baudhika Santosha	46
	Contentment in Speech	Vachika Santosha	49
	Bodily Contentment	Sharirika Santosha	49
3	Austerity	Tapa	50-56
	Mental Study	Baudhika Tapa	51
	Austerity of Speech	Vachika Tapa	52
	Physical Austerity	sharirika Tapa	53
4	Self-Study	Swadhyaya	56-58
	Mental Study	Baudhika Swadhyaya	56
	Verbal Study	Vachika Swadhyaya	57
	Physical Study	Sharirika Swadhyaya	57
5	Meditation on God	Ishwar-Pranidhan	58-63
	Mental Meditation	Baudhika Ishwar-Pranidhan	59
	Verbal Meditation	Vachika Ishwar Pranidhan	61
	Bodily Meditation	Sharirika Ishwar Pranidhan	63
CHAPTER III
Group I
Asanas (Physical Postures)			65-310
The Third Constituent of Yoga
Asana		Posture
1	Siddha	Perfect	70
2	Padma	Lotus No. 1	71
3	Swastika	Happy No. 1	72
4	Sukha	Comfort	72
5	Kamala	Lotus No. 2	73
6	Gomukha	Cow-face	74
7	Vajra	Bolt	74
8	Vira	Warrior	75
9	Parvata	Hill	75
10	Dhanushakarshana	Bow Pull	76
11	Tula	Balance	77
12	Utkata	Knee-support	77
13	Uttana Manduka	Raised Frog	78
14	Simha	Lion	79
15	Mriga	Deer	80
16	Skandha-Sanchalana	Shoulder Motion	80
17	Bhringa	Black Bee	81
18	Dviparshvaprishthabhimukha	Spine-twist	81
19	Taa	Palm-tree	82
20	Vajranga	Hanuman-I	82
21	Kona	Angle	83
22	Trikona	Triangular	84
23	Ek apadadvihastabaddha	Hands-on-foot	84
24	Mahavira	Hanuman-II	85
25	Urdhwotthana	Three-Lock	86
26	Dvi hasta-Chakra	Arms-revolving	86
27	Shayana-pada-Sanchalana	Legs-movement
Group II
28	Ushtra	Camel	100
29	Pada-hasta-Chatushkona	Rectangular	10 0
30	Janu-badha-pada-angula	Legs encircling	101
31	Vikastia-kamala	Blossomed-lotus	101
32	Samana	Sitting-with-Nauli	102
33	Ugra	Extreme	102
34	Prana	Prana	103
35	Pada-tala-samyukta-bhu-naman	Half-Prostrate	103
36	Bhuja-danda	Water-drawing	104
37	Manduki	Froglet	104
38	Shutarmurga	Ostrich	105
39	Pada-santulan	One-leg-balance	106
40	Gaja	Elephant	106
41	Eka-pada-virama	One-leg rest	107
42	Utthita-kumbhaka	Twist-round-waist	107
43	Dhruva	Dhruva	108
44	Vama-dakshina-parshwaragamana	Hands-on-one- foot	109
45	Utthita-ardha-Chakra	Half-circle	109
46	Sashtanga-dandawata	Prostration	110
47	Hala	Plough	111
48	Manduka	Frog	111

Group III
49	Yoga	Yoga	113
50	Gupta	Celibate	113
51	Kurma	Tortoise	114
52	Lata	Creeper	115
53	Ekapada-Angushtha	One-foot	115
54	Hasta bhuja	Palm-sole	116
55	Ardhotthita	Half-raised	117
56	Nabhipida	Navel Press	117
57	Pada-Trikona	Triangular	118
58	Chamgadar	Bat	118
59	Apana	Uddiyanabandha	119
60	Dvipada-angushtha-sthita	Toes-balancing	119
61	Shirsha	Head stand	120
62	Sahaja	Natural	122
63	Pavanamukta	Knee-to-nose	123
64	Karnapida	Knee-Pressing-ear	123
65	Supta Vajra	Lying down Bolt	124
66	Purna-Supta-Vajra	Full-lying-down Bolt	125
67	Uttanapada	Legs-up	125
68	Viparita karna	Shoulder-stand	126
69	Parshva-trikona	Side-triangular	127
70	Bhairava	Bhairava	127
71	Vamana	Dwarf	128
72	Vivritikarna	Arms-in-legs	129
73	Prishthabaddha-ekpada-Janusparsha	Knee-nose	129
74	Dvipada-ekahastasthitaurdhvahasta	Knee-on-elbo w	130
75	Prishthabaddha-Janusparsha	Knee-nose	131
Group IV
76	Hastapada gupta	Hide-Extremities	132
77	Kukkuta	Cock	132
78	Kaka	Crow	133
79	Padapraasarana Kachchapa	Tortoise	133
80	Sarika	Cuckoo	134
81	Vakshasthala-janupida	Press-knee-chest	134
82	Viparita-hasta-Bhunamana	Half-Prostrate	135
83	Ekapadotthana-Janu-shira	Knee-nose	13 5
84	Padakunchana	Leg-contraction	136
85	Shatpada	Six-Feet	136
86	Garuda	Eagle	137
87	Sankata	Difficult	137
88	Utthita-Ekapada Hasta	One-leg-up	138
89	Kroncha	Crane	139
90	Padangushtha-Utthita	Soles-and-palms	13 9
91	Shirapida	Press-head	140
92	Matsya	Fish	141
93	Moodhagarbha	Child-in-the-womb	141
94	Garbha	Child-in-the-womb	142
95	Shayana padasamyukta-hasta-sparsha	Toe-touching	143
96	Patanga	Moth	143
97	Vriksha	Tree	144
Group V
98	Badhapadma	Locked Lotus	145
99	Mukta	Toe-knee-stand	145
100	Goraksha	Goraksha	146
101	Ardha-Matsyendra	Half-Matsyendra	146
102	Pika	Pea-cock	147
103	Moolapida-Bhunaman	Perineum-Press	1 48
104	Pada hasta	Hands-and-feet	148
105	Vistritapada-parshwa-Bhunamaskar	Side-bowing	149
106	Padatalasamyukta-murdha-sparsha	Fingers and toes-on-head	149
107	Sarvanga	Shoulder stand	150
108	Sarpa	Snake	151
109	Danda	Stretch	151
110	Ekapada	One-leg	152
111	Dviparshwa	Side-rolling	153
112	Dhanura	Bow	153
113	Khaga	Bird	154
114	Dvipadachakra	Legs-revolving	155
115	Poorvottana	Back-leading	155
Group VI
116(1)	Pashchimottana	Front-leaning-I	157
116(2)	Janubaddha Pashchimottana	Front-leaning
		(knee lock)-II	157
116(3)	Padabaddha Pashchimottana	Front-leaning
		feet-lock)-III	158
116(4)	Prishthabaddha	Front-leaning
	Paschimottana	(back-lock)-V	159
116(5)	Parshnibaddha	Front-leaning
	Paschimottna	(heel-lock)-V	159
116(6)	Dvihasta-Prasarana	Front-leaning
	Paschimottana	(hands-spread)-VI	160
116(7)	Prishtha-Mushthibaddha	Front-leaning (fingers-
	paschimottana	lock-at back)-VII	161
116(8)	Ekapada-Pashchimottana	Front-leaning
		(one-leg)-VIII	161
116(9)	Ardhabaddha-Padma	Front-leaning
	Paschimottana	(half-lotus)-IX	162
116(10)	Padagriva Pashcimottana	Front-leaning
		(foot-on-neck)-X	163
116(11)	Januprishthabaddha	Front-leaning
	Paschimottna	(back-knee-lock)-XI	163
116(12)	Viparita-pada-Prasarana	(Front-leaning (legs-
	Pashchimottana	stretched-on-sides)-XII	164
117	Merudandavakra	Spine-bend	165
118	Utthita-janu-shira Samyukta	Head on knees	166
119	Ashtavakra	Eight-curve	166
120	Hastabadha-shirapadma	Head-in-steps	167
121	Utthita-ekapada-Janushira	Knee-head	1 67
122	Mushtibadha-hastachakra	Locked-palms-revolvin g	168
123	Ekahasta-prishtha kona	One-hand-back-angle
124	Grivachakra	Neck-Revolving	169
125	Chakra	Circle	170
126	Nabhidarshana	Navel-gaze	171
127	Supta-ekapadakarshana	Navel-I	172
128	Shalabha	Locust	172
129	Nabhi	Navel-II	173
130	Viparita-padma-shayana	Inverted Lotus	173
Group VII
131	Shuka	Parrot	175
132	Padmashira	Head-cum-lotus	175
133	Shila	Rock	176
134	Utthita-bhujotthana	Palms-balance	177
135	Padasanchalana	Cycling	177
136	Ekahasta-danda	One-hand-stretch	178
137	Ekapadahastadanda	One-hand-foot-stretch
138	Sthita-Urdhavapada-vistrita	Raised-feet-arms	180
139	Sarvangabadha	All-limbs-locked	180
140	Vaka	Heron	181
141	Hansa	Swan	181
142	Utthitapada-hastabadha-
	bhunamaskar		182
143	Urdhwapadatala-samyukta	Half tree	183
144	Urdhwapadma	Inverted-lotus	184
145	Viparita-hastapada	Full-bend	184
146	Utthita-ekapadakarshana	Toe Pull	185
147	Uthita-hasta-prasarna	Streched-arms-bending	186
148	Mayura	Peacock	187
149	Ekahasta-shariro-thana	Balancing-on-one-hand	188
150	Mayuri	Peahen	189
151	Setubandha	Bridge	190
152	Chakori	Skylark	190
Group VIII
153	Asa	Rest or Stay	192
154	Prishtha badha-padangu	Toe-nose
	shthanasikasparsha		193
155	Utthita-dvijanu-shirasparsha	Knee nose	193
156	Prishthapadasthita	Legs-crossed	194
157	Ekapada-janubadha	Ankle-thigh	194
158	Kapota	Pigeon	195
159	Padangushtha-sthita-nitamba	Heels-beside-hips< /td>	196
160	Utthitapadma	Raised-lotus	196
161	prishthabadha	Hands locked	197
162	Suryanamaskar	Sun salutation	198
163	Ekapada-grivadanda	One-leg-on-neck	2 04
164	Padanamskara	Hands-feet-back-circle	2 06
165	Dvipada-nasagrasparsha	Toes-touching-nose	206
166	Padanamaskara	Back-rolling	206
167	Nauka	Boat	207
168	Dvihastabadha-supta-	Knee-nose-VII
	ekkapada-janusparsha		207
169	Padaprasarna-sarvanga-tula	Legs-stretched Balance	208
170	Supta-ekapada-shira	Feet-pillow	209
Group IX
171	Ekapadagriva	Foot-on-neck	210
172	Bakapadaprasarna	Knees-on-arms	210
173	Sankocha	Contraction	211
174	Dvihasta-utthita-padaprasarna	Palms-Balance	211
175	Khanjana	Bird	212
176	Chataka	Sky-lark	213
177	Dvihasta-ekapada-utthita	Palms balancing	213
178	Dvipada-nasagra-sparsha	Toes-touching-nose	214
179	Chandra-namaskara	Moon-Salutation	21 4
180	Supta-padangushtha	Head-toes-elbows	221
181	Ulukapada-prasarana	Stretched-leg-owl	222
182	Shirsha-chakra	Head-circle	222
183	Hastapada-vistrita	Extremities-stretched	223
184	Supta-padangushtha	Head-toes-elbows	224
185	Dvikona	Bridge	224
186	Shirshapada	Head-feet-balance	225
Group X
187	Prishthabadha-padaprasarana	Spread-legs	227
188	Matsyendra	Matsyendra	227
189	Viparita-pada-prasarana	Legs-stretched-opposite	228
190	Parshwakaka	Crow-side	229
191	yanoddiyana	Flying-plane	229
192	Dvihasta-utthita-padaprasarana	palms-balancing< /td>	230
193	Padagumphita-utthita	Legs-entangled	23 1
194	Vistritapada-hastaparsha	Legs-stretched	231
195	Shakuni	Parrot	232
196	Chakravaka	Chakrabird	233
197	Vistritapada-urdhvanamaskar	Spread legs	233
198	Kalyana	Happy	234
199	Hastotthit-urdhvapadatala	Joined-soles-tree
	Samyukta		235
200	Hasta-shirsha	Palms-stand	236
201	Shava	Corpse	236
202	Ekapada-Shirsha	Head-stand	237
203	Padavakra-kapali	legs-revolving	237
204	Prishtha Badhajanu-	Arms-locked-bending
	bhunamaskar		238
205	Hastasthita-tiryakaurdhvanga	Palms-balance	238
206	Upadhana	Pillow	239
207	Sarvanga-Chakra	All-limbs circle	239
208	Supta-ekapadasanchalana	Leg-revolving	240
209	Yana	Aeroplane	241
210	Shiraprishtha-padma	Lotus	241
211d>	Viparita-padangushta	Head-toes
	shirasparsha		242
Group XI
212	Uttankurma	Tortoise	243
213	Utthita-dvipada-driva	Legs-on-neck	243< /td>
214	Vrishchika	Scorpion	244
215	Hastasthita-paddotthana	Palms-balance	245
216	Hastabadha-padma	Locked-lotus	245
217	Vakra	Curved	246
218	Vikata	Difficult	246
219	Prshnipida	Heels-pressed	247
220	uttamanga	Palms-balancing	248
221	Dvipadabhujotthana	Palms-balancing	24 8
222	Kandapida-urdhwanamaskara	Instep	24 9
223	Janu	Thigh	250
224	Hastasthita-urdhvapadma	Palms balance	250
225	Baka-uddiyana	Flying-heron	251
226	Urdhvapadma	Inverted lotus	252
227	Urdhva-Ekapada	Palms balance	252
228	Saranga	Saranga	253
229	Supta-Ekapada-Urdhva	Pole	254
230	Hastashirsha-chakra	Head-and-hands circle	254
231	Shayanottaua	Waist-bending	255
232	Tittibha	Tittibha Bird
233	Januprishtha-badhapadma	Locked-lotus	256
234	Vistritahasta-padachakra	Heels-on-head	257
Group XII
235	Dvipada-griva	Feet-on-neck	258
236	Yoni or Bhaga	Soles-opposite	258
237	Bhadra	Full-ankle-twist	259
238	Kandapida	Sole-on-navel	260
239	Vistritapada	Spread-on-navel	260
240	Shirshabadha-utthitajanu	Knee-nose-III
	sparsha
241	Kronchoddiyana	Flying crane	262
242	Padmajanubadha-utthita	Locked Lotus	262
243	Utthita-ekapada-griva	Foot-on-neck	263
244	Mool-bandha-nabhitadana	Perineum navel-press	263
245	Pada-vikalanga	Ankle-on-thigh	264
246	Ekapada-viparita-mastaka	Soles-on-Head
	sparsha		265
247	Ardhachandra	Half-moon	265
248	Hastotthitaordhwapada	Stand-on-hands
	prasarana		266
249	Utthitashirsha	Forearms-stand	267
250	Mayur-chal	Peacock-walk	267
251	Urdhvamukha-	Palms-balance
	bhusparsha		268
252	Ekotthita-ekapada-prasarana	Palms-balance	269
253	Urdhava-vajra	Inverted bolt	269
254	Padangushtha-shikha-sparsha	Toe-holding
255	Paryanka	Bed	270
256	Chatushapada	Lizard	271
257	Ardha chakra	Semi-Circle	271
258	Hastapada merudanda	Four limbs-spine	272
259	Ekapadautthana-chakra	Leg-raised-Cirlce
260	Viparita Pada Mastak-Sparsha	Feet-head-touch	273
261	Tolangula	Balance-on-fists	274
262	Hasta-adhar-urdhva-pada	Hand stand-raised legs	275
263	Makar	Crocodile	275
264	Udarjarankush	Abdomen-reform	276
Group XIII
265	Supta-hasta-Vama-	Rest-on-hand-foot-left
	Parshwa	bend	277
266	Pada-vakra-eka-pada Shayan	Leg-bend-side-rest	277
267	Eka-pada-Urdhwa-Nakul	Leg-raised-mongose	278
268	Supta-pada-peedam	Leg-press-rest	279
269	Urdhwa-mukha-supta-padma	Up face-lotus-rest	280
270	Urdhwa-hasta-vakra-Bhu	Raised-hand forward
	Naman	bend	281
271	Janu-pada-nitamba-sthita	Hips-on-heel rest	281
272	Eka-pada-greeva-namaskar	Legs-on-neck hands-
		folded	282
273	Kati badha-pada-tala	Waist-locked sole-joined
	Samyukta
274	Badha-padma-janusparsha	Lotus-locked knee-touch	284
275	Janushita-ardha-chakra	Knee-rest-semi-circle	285
276	Janubadha-eka-parshwa	Knee-locked-side-bend	286
277	Pada-tala-samyukta-eka-	Joint-sole-side-bend
	parshwa		287
278	Eka-pada-janu-utthita-kati-	Knee-rest-raised hip-
	vakra	semi-circle	288
279	Hasta-pada-Akarshana	Hand-leg-pull	29 3
280	Uthita-ardha-padama-janu-	Raised-semi-lotus-join ed
	shira-samyukta	head-knee	294
281	Uthita-pada-greeva-janu	Raised-leg-neck-knee
	shira-sparsha	touch	295
282	Chatvshpad-gaman	Inverted-limb locomotion	296
Group XIV
283	Bheki Asana	Froglet	297
284	Padma-bhoo-naman	Lotus forward	297
285	Janubadha-eka-parshva	Knee-locked-shide ben	298
286	Vistrita-pada-bhoonaman	Stretched-leg-side-ben d	299
287	Danda-vakra-janu-shira	Head-knee-joined-leg
	Samyukta	stretched	301
288	Hastotthita-eka-pada prasarna	Stretched-leg-balance-
	Asana	on-arms	301
289	Urdhva-hasta-sthita-eka-pada-	Raised hands-rest-on leg
	virama		302
290	Viparita-namaskar	Inverted-bending	303
291	Hasta-gumphita-janu	Arms-locked-knee-rest	304
292	Poorva	Leg-arms-stretched	305
293	Pada-vakra-viparita-hasta-	Leg-bent-inverted-han d-
	sparsha	touch	305
294	Eka-hasta-sthita-urdhva	Blance-on-hand-raised
		leg	306
295	Eka-hasta-pada-urdhva-chakra	Hand-rest up-leg-circle	307
296	Supta-eka-padajanu-shir-	Rest-on eg-hand-knee-
	samyukta	Joined	307
297	Udarpida	Abdoman Compression	308
298	Supta-pada-vakra-urdhva-	Rest-on-feet-face-up
	mukh		309
299	Hasta-sthita-urdhva-pada-	Rest-on-hands-bent-
	vakra	raised-legs	309
300	Poorna Vishram	Complete Rest	310
CHAPTER IV
Pranayama (Science of Breathing)		311-362
(The Fourth Constituent of Yoga)
1	Bahyavritti (Rechaka)	317
2	Abhyantaravritti (Puraka)	317
3	Stambhavritti (Kumbhaka)	317
4	Bahyabhyantaravishayakshepi	317
5	Sahita Kumbhaka	320
6	Surya Bhedi	321
7	Ujjayi	321
8	Bhramari	322
9	Murchha	322
10	Kewali	323
11	Bhastrika	324
12	Sitali Kumbhaka	325
13	Sitkari	326
14	Plavani Kumbhaka	327
15	Vakshasthala Rechaka	329
16	Madhya Rechaka	329
17	Agni Pradipta	330
18	Anuloma Viloma	332
19	nadi Shodhan/Nadi Shuddhi	332
20	Sitkara	333
21	Dirgha Shwasa Prashwasa	333
22	Laghu Shwasa Prashwasa	333
23	Prachhardana	334
24	Agni Prasarana	334
25	Chaturmukhi	334
26	Tribandha Rechaka	335
27	Tribandha Kumbhaka	336
28	Chandra Bhedana	336
29	Urdhwa Mukha Bhastrika	336
30	Shanmukhi Rechaka	337
31	Hridya Stambha	337
32	Yantra Gamana	339
33	Vama Rechaka	340
34	Dakshina Rechaka	340
35	Mukha Prasarana Puraka Kumbhaka	340
36	Kantha Vata Udara Puraka	340
37	Pranava Dhwanyatmaka	341
38	Sarva Dwara Baddha	342
39	Kapala Bhati	343
40	Mukha Puraka Kumbhaka	343
41	Eka Anga Stambha	344
42	Sarvanga Stambha	344
43	Vayaviya Kumbhaka	344
44	Sukshma Shwasa Prashwasa	345
45	Prana Apana Samyukta	345
46	Bahya Abhyantara Kumbhaka or Sahita Kumbhaka	346
47	Nadi Awarodha	346
48	Sapta Vyahriti	347
49	Urasthala Shuddhi	348
50	Shakti Prayoga	348
51	Kapalarandhrashodhana	350
52	Nadasravana	351
53	Pranastambha	351
54	Vayudharanakumbhaka	351
55	Chakrabhedana or Subtle	352
56	Shitakarsana	353
57	Shitadharaka	353
58	Kashudhastambhana	353
59	Kapolakumbhaka	354
60	Vedic	354
61	Vayupuraka	355
62	Vama-dakshina Viloma	356
63	Rasananda	356
64	Antargamana Kumbhaka	357
65	Trimatrika Kumbhaka	357
66	Urdhva-mukha Pranastambhana	358
67	Shahti Udbodhana	359
68	Pranava Japa	359
69	Pranadharana	360
70	Shakti Presana	360
CHAPTER V
Shat-Karmas		363-378
1	Dhauti	364
2	Basti	365
3	Neti	366
4	Trataka	369
5	Nauli	370
6	Kapala Bhati	371
7	Brahma Datuna	371
8	Jala Neti	373
9	Gajakarni or Kunjar Kriya	374
10	Pavana Basti	375
11	Agnisara-kriya	375
12	Varisara-dhauti	376
13	Shankhaprakshalana-kriya	377
CHAPTER VI
Mudras		379-388
1	Maha Mudra	379
2	Maha Bandha Mudra	380
3	Maha Bedha Mudra	380
4	Khechari Mudra	381
5	Viparitakarni Mudra	382
6	Bajroli Mudra	383
7	Shakti Chalini Mudra	384
8	Yoni Mudra	384
9	Unmani Mudra	385
10	Shambhawi Mudra	385
11	Kaki Mudra	385
12	Ashwini Mudra	386
13	Tribandha Mudra	386
14	Matangini Mudra	387
15	Yoga Mudra	387
CHAPTER VII
Pratyahara	388-397
(The Fifth Constituent of Yoga)
Conclusion	398-401
Glossary	402-410
Yoga for Health	411-414
Index	415-420

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