Contents

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Introduction

Book I - Preparation

Lesson 1

Lesson 5

Topic

Page

Topic

Page

1 Kriya Yoga: An Introduction

9

1

What is Yoga?

125

2 Hatha Yoga: Jala Neti

15

2

Surya Namaskara

133

3 .Asanas: Pre-Meditative Exercises

19

3

Hatha Yoga: Vatsara Dhauti

144

4 Pranayama: Breathing

23

4 Pranayama: Nadi Shodhana (Stage 2)

146

5 The Art and Science of Relaxation

29

5

Meditation: Anuloma Viloma

Daily Practice Program

36

and Prana Shuddhi

149

Lesson 2

Daily Practice Program

151

Topic

Lesson 6

1 Hatha Yoga: Danta Dhauti

41

Topic

2 Asanas: An Introduction

45

1

The Structure of Yoga

155

3 .Asanas: Rules and Preparations

49

2

Hatha Yoga: Agnisar Kriya

161

4 Asanas: Practice

52

3

Asanas: Practice

164

5 Asanas: Simple Meditative Asanas

55

4

Asanas: Pre-Meditative Exercises

169

6 Pranayama: Samaveta Pranayama

57

5

Pranayama: Ujjayi Pranayama

The Root Cause of Tension

58

and Khechari Mudra

172

> Relaxation: Shavasana (Part 2)

64

6

Meditation: Practices for Visualization 174

Daily Practice Program

66

Daily Practice Program

176

Lesson 3

Lesson 7

Topic

Topic

1 Simha Kriya: The Lion's Yawn

71

1

Diet and Digestion

181

2 Asanas: Practice

73

2

Asanas: Meditative Asanas

187

3 Plana: An Introduction

78

3

Pranayama: Practice

195

4 Pranayama: Nadi Shodhana (Stage 1)

85

4

Meditation: An Introduction

196

5 Awareness: An Introduction

88

5

Meditation: Rules for Practice

202

b Meditation: Body Awareness (Part

1) 92

6

Meditation: Kaya Sthairyam

206

Daily Practice Program

94

Daily Practice Program

Topic

1 Hatha Yoga: Kunjal Kriya

2 Asanas: Practice

3 Pranayama

4 Pranayama: Rules

5 Pranayama: Nadi Shodhana (Stage 2)

6 Meditation: Practice Daily Practice Program

Lesson 8

Topic

99 1 Vegetarianism 213

104 2 Meditation and the Mind 218

110 3 Mudras: Meditational Hand Positions 227

115 4 Pranayama: Nadi Shodhana (Stage 3) 230

117 5 Mudras: Agochari Mudra 234

119 6 Meditation: Trataka (Stage 1) 236

121 Daily Practice Program 242

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