Ashtanga-Yoga.pdf8 sutra of these book are mentioned in it

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1. aaa Bl

10. row te wee this manuel

One cannot understand the
rhythms ond meorings ofthe
outer world until one has

red he dialect ofthe body

Timothy leary

11. Yau can't igety rca og ring
aif cur mind ond

Patri primer wee in. We

From The Five Titans

12. tee histary of Achtarga ‘age

13. corniconing tks fire witha

14. Practice
Ujoy Breathing

1. Sit in a comfortable meditative pose or ie in savasana. Become aware of the natural
breathing process and füel the cir passing down through the windpipe. Slghdy contract tho
region at he back of the throat as you do when you swallow. nhale and exhale through the
‘nose with the mouth closed. Make the inhalation and exhalation long. deep and controlled
Practice fl yoge breathing and concentrate on the sound. Begin practicing for 3 minuts
and progressively work your way up to 10 minutes
Practico as above, but fold the tongue back o thatthe tip of the tongue presses the back of
the soft palate on the roofof the mouth

3. As you inhale say "sa" to yourselfand as you exhale say “ha.” Repeat ten times. Inhalation
‘and exhalation should be ofequal duration, smooth and relaxed
[Notice your mind wandering es you practice breathing and keep bringing your mind back to
the breath
Focus on the exhelation. Notice where your breath normally stops. Increase the full
the exhalation,

15. the chakras

From bottom to top the 7 chakras:

1. Muladhara chakra - at the anus
2 Svadhishehana chakra - atthe goritals

3. Manipura chakra - at che navel

4. Anahata chakra - at the heart

5. Vishuddho chakra - at he throat

6. Ajna chakre- between and behind the eyebrows
7. Schasrara chakra - at the crown of the head

16. Practice
‘Mula bandha

Sin a comfortable meditative pose, preferably siddhasana (with one foot into root chakra,
see diogram). Close the eyes, make sure the body is completely relaxed and the spine is
+. For men, the area just inside the perineum has to be contracted, so it is best to
concentrate on this area foro fon minutes. Women should concentrate on the cervix, as
itis the cervix and vaginal muscles which have to be contracted. After a few minutes of
centration, start to gradually contract and release the muscles ofthe perineum/cerúi.
w seconds. Keep the breath normal. Contract release twenty

2. Prepare as above. Contract the mus erineum/cervixand hold. Hold the contraction

for sxty second, then release, Practice fve time:

Start off with a gentle or partial contraction. Contract just a little and hold without
releasing. Then contract a little more. Continue like this, gradually increasing tho tension
and contraction ten times until fll contraction is reached. Hold the fll contraction for sy
snconds and ty to breathe normally

[Notice what happens when you activate mula bandha. sit possible to contract and lift the
pelvic floor and breath at the same time? Tryit.

Take about a 30 minute period during your day and try to maintain mula bandha fr the fll
half hour How many times did you come out of mula bardha?

17. Contemploting your novel,

The slr pons is eat
sw ested yan is mej rar

Eater
od. the

‘unadinand ie

Practice
Uddiyana bandha

Stand with feet about two feet apart. Bend the knees sightly and rest the hands above the knees, with the thumbs facing inwards and the fingers
‘outwards. The spine must remain straight, not cuved; the head should be kept up and eyes open. Inhale deeply through the nose, then ex
through sightly pursed lips, but dont be forceful. Having fly exhaled, bring the chin to the chest (Jalandhara bandh).
‘abdomen and stomach inward toward the spine and up. Hold fer afew seconds. Befee inhaling relax the stomach and ob

and straight. Then inhale through the nose slowly and with control. Before repeating another round, breathe normally fora minute or wo

unds and over a period of few months increase to ten rounds.

in a comfortable crosslegged position ( podmasana, sddhasana or sukhasana, depending on your
‘are raised. Keep the palms ofthe hands on the knees and the spinal cord upright and straight. Eyes moy be open or closed. Begin as above, practicing
three to ten rounds, concentrating on the natural breath for a minute or two between rounds

3. Stand up and experiment moving fom the middle of your body try walking asf there isa string attached to your navel pulling you forward,

4. Practice the bandhas at diferent times during the day Notice the effect on your energy level
5 Notice any fears that arise when you're practicing the bandhas

6. Connect the breath, mula bandha, and uddiyana bandha, and try to relax while maintaining the locks.

18. The combination
only cago aya poc

Practice
Jalandhara bandha

ly in siddhazane or padmasana (Ilutration p.13). Place the palms ofthe hands on the knees and
low the whole body to relax. Inhale slowly and deeply through the nose and retain the breath. Lower the chin

so that it touches the col uiders. Hold the

breath and the position for as ong as comfortable, Then release jalandhara bandha by slowly raising the head

and relaxing the shoulders. Exhale in a very slow, controlled manner Practice five rounds, breathing normally
a few minutes between each round. Then pract with external retention (exhale and hold)

Visualize the throat asa net that captures the breath as

Notice when the chin is tucked how easy it isto see your navel.

Pay attention t the opening of your throat while simultaneously locking the chin.

Link al the bandhas and follow the flow of breath unobstructed while maintaining the locks inthe body. Notice
any change in energy eve or effects on your thoughts.

19. The nine looking places are called nava drishtis

|. Nasagral - the space just beyond the tip of the nose. This is used rg postures.
Aa chakra - the space between the eyebrows (ex. Pur
Nabi chakra - navel center (ex. Adho Mukha Sranasa
Hastagrai - hand (ex. Tikenasonal triangle)
5. Padhayoragrai- toes (ex. Sovangasana|shoulderstand)
Parshva - fr t the right (ex. Supta Padengusthasanalrecining big toe posture)
Parshwa - fr tothe let (ex. Marchyesana C/March’s postre)
8. Angushtha ma dyai - thumbs (begining of Sunyanamaskaralsun salutation)

9. Urdhva drishti ou antara drisht -up to tho sky (Virabhadrasona A/warior)

Practice
Drishti

1. Pay attention to your wandering eyes. What distracts you?
Ti to control the urge to look toward something moving in the distance,
329 at the space jus beyond the tp of your nose fa

sound distract your eye gaze? Smell? Notice ho

during the doy focus your e points (che
space just beyond the tp of your nose, navel a spot on the wal) and see
what it takes to make you look away.

20. Practice
Nauk

Stand with feet one and a half to two feet apart. Bend the knees and rest the palms ofthe hands just above the knees, thumbs on the inside ofthe
thighs, fingers touching the outsides. Keep the head up and eyes open, Breathe deeply through the nose and exhale quickly through the mouth, slightly

pursing the lips. Perform jalandhera bandha while maintaining fll exhelation retention . Suck the abdomen and stomach in by performing uddiyana

bandha. Hold. Then release uddiyana bandha, raise the head, stand up and inhale slowly. Repeat three ti

Practice as in #1, but ths time after puling the abdomen in with the exhale retention bounce the belly gently in and out, thereby massaging the

internal organs. Repeat three times.
form uddiyana bandha. Contract sides of abdomen, isolating

Rolling - stand with legs apart knees sighty bent with hands on thighs. Exhale and per
fom one side to the other.

the central muscle. Than press on alternate hands to move the muscle

Notice any weck or tender areas. Breathe into them and pull upward

What happens the more air you exile? Do you fol tighter inward contraction?
6. Do you feel dizzy? Imagine what happens a the toxins move out of your system

Try procticing uddiyana bandha during nauli. Notice how much more control you have with the ar fly exhale
Now try mula bandha.

Practice naulis everyday for at least ten minutes.

21. Practice

Jalaneti

Using a neti pot (llutration or a small cup with a spout, a small teapot or watering can will work). fil ie with
warm saline water. The salt should be just enough to taste. Stand aqua port, body weight e
distributed between the two feet and lean forward, Tilt the head to the right side and place the neti pot nozale
in the left nostril. Open the mouth sightly and breathe through the mouth only

Keep the whole body relaxed ond let the water pass out through the right nostri When you have used the water

remain bending forward, center the head and let the water run out of the nose. close the right nostril with the

inger and blow gently through the left nostri so that all the remaining water comes out. Repect, passing the

water through the right nos

Throughout the whole practice, keep breathing through the mouth and do not attempt to breathe through the
4, otherwise remaining water may be pushed into the ears

Lisimportant to remove all the water after the practice so imitation ofthe sinuses and mucus membran

[resi War lag des de ct EW very a

+ Notice which nostri is blocked. Does it change from day to day? At diferent times during the day?
+ After doing the net, do you feel a sense of clarity?

* What happens to your hear

* Does food taste differently? What about your sense of

22. Practice

Decide how much time you have to practice each day (be realistic) and
how many times a week. Begin al sessions with nauls, sun salutations,
standing postures, tng postures, meditation and finish with corps.

23. VANDE GURUNAM CHARANARAVINDE
ANDRSAITA SVATMASUKHAVA BODHE
NISHREYASE JANGALIKAYAMANE
SAMSARA HALAHALA MOHASANTYAI
ABAHU PURUSAKARAM
SANKHACAKRÄSI DHARINAM
SAHASRA SIRASAM SVETAM

PRANAMAMI PATANJALIM.
om

Om... (All; the universal vibration)

1 bow to the lotus (symbol of unfolding enlightenment fet ofthe teacher
Who awaken in me the pure happiness of universal being.
take refuge in the jungle physician,
Who dispels the delusions of conditioned existence to reveal peace.
prostate my ego self before the wisdom of Patanjali
Who is depicted as crowned by a thousand white radiant serpents
(be symbol of kundalini, universal energy)
And as holding in bis bands a conch shell
ymbol of divine sound, AUM, and the planet's breath in the ocean waves)
As holding a discus of light
(che symbol of infinite time, and the one sun which shines
‘on all with equanimity)
And as holding the sword of discrimination between illusions
(of the selectivo attention of ego conditioned particularities) and universal truth.
Om.

24. Hacha Yoga Pradpika

BKSIyengar.

26. Practice
Pranayama

tin siddhasana or padmasona. Begin with exhale, retention. We use the exemple of a water pot. Before you fil it up, you want to bake it uni it

strong, to seal it especially the bottom ofthe pot so that t doesn't lack. This corresponds to the exhale retention, you want to make sure that your pot
will hold water before you fil it up. Connect with mula bandha, fing the pehi flor and uddiyana bandha, drawing the navel inward and toward the
At the top of the pot, you'll want to have a stopper, so that the water doesn't spill out. The in tion with jlandhara bandha (throat lock) is the
stopper. You want to contain and build the prana, fe force, with the bandhas, the se vent leckoge.

With pranayama we are putting the mind in the breath. The idea is to bring the breath up through the sushumna ned. The exhalation creates stability
grounding. is the descent ofthe spit from the subtle moving into dense movement of energy and downinto the perineum. So you're right in the location
for the muladara chakra. you can learn to fellow the movement downward, then you're there. Same with upward.

Opening on the inhale, pana downward, Anchoring on the exhale, prana upward

Ty to make the period of retention as comfortable as possible. Connect with the base ofthe spine, creating a straight ine from the top of the head to
the base of the spine. At frst the exhale hold feels very unnatural You may fel a sense of parc or fear, the emptiness of breath versus the fullness of
breath, Ifyou don't do the bandhas, you won't be able todo the exhale retention comfortably.

Hold the retention as long as you can comfortably, start small and work up fiom there.

A good indicator of capacity is the quality ofthe subsequent breath Ifthe inhale is a huge sucking, fest breath, then the exhale hold was too long. You

‘dont want the breath to have a grasping quality Pranayama should be soothing for the

29. thea drin of e rito!

Practice
Surya namaskara A

Boginin Samasthit, equal standing
1. Inbale, hands up, look up to the thumbs
Exhale, bend forward to Uttanasane, gaze at tip ofrose.
Inhale, head up, straighten spine, gaze at third op.

Exhale, bend knees, jump back (or step back) to Chaturanga
Dandosane,

5. Inhale, roll up to Urdhva Mukha Svanasana, upward dog. gaze to sky
back and up.
Exhale, if hi
toward navel. Hold

1. fold at wait to Uttanasona, gaze tp of rose.

Inhale, come all the way up looking between eyebrows with spine

30. fo

noo!

vat

31. Practice
Surya namaskara B

Boginin Samasthi equal standing
| Inbole, bend knees, if arms, palms together over head, gaze at thumbs,
2. Eshale, sraghten legs to a forward bend, Uttanasano, gaze at nos.

3. Inhale, head up, lengthen spine, gaze at third eye

4. Exhale, jump back to Chaturanga Dandasana

5. Inhale, ft chest, head back to Urdhva Mukha Svanasana, upward facing dog, gaze at sky.

6. Exhale if hips to downward facing do, Adho Mutha Svanczana, goze toward navel

7. Inhale, right foot forward, left heel turned in arms, polms together
Right knee bent, let leg sra ck foot

8. Exhole, back to Chaturanga Dandasana,

9. Inhale, upward facing dog, Urdhva Mukha Svanasana

10. Exhale back to downward dog.

11. hale, left foot forward, right foot turned in at an angle. Vrabhadrasana; ft arms above
head, azo to thumbs, lft knee bent

12. Exhale back to Chaturanga.

13. bal, upward dog,

14. Exhale, downward dog, hold fr 5 breaths, gaze toward nave

15. Jump foot up between hands, inhale head up, gaze between eyebrows.

16. Exhale, bend forward crown of head towards flr look to nose, Uttanasana.

17. alo, knees ne up to Utkatazane.

18. Exhale, sraghten legs, arms to side, Samasthit

32. =

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PR E
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me EN ON 1

33. the pray sodas

35. the primary nu

38. Ihn primary exries = atending exeres |

43. «
y

46. vinyasa to jump back

From sitting, with palms on for, cross ankles and lft up.

Exhale, swing legs back through arms to Chaturanga Dandasana (if
il laws of gravity for you, begin by ust ing your body up

tion of bringing your legs back through your

par

Exhale back to downward facing dog

Inhale, bend knees and jump legs through arms to sitting with lege

extended straight out in font. Again thisis something most ofus hav

to work up to. Begin by jumping crossed legs to arms, then sit and

stretch legs out. Progress to coming through with your legs stright

47. a

52. —
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53. a

&
a":

58. Ghokrasna* = wheel pos,
backward rll into vinyasa

rg
Barca (ei ac) o a bin go
he way eat ring on so ed
cames ran as andy nd pin
3 la poston, rm tee more itt
into change dond

60. tthe primary series : back bending |

65. (ES)

68. enguence :: Nnkleg the sauren

chakrasana

69. A

70. Si AN

71. us CS Er

72. Zu eS

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