YOGA Science and Practice
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About this ebook
We have recently become aware of the importance of Yoga in daily life, nay as an integral dinacharya not to be missed. However, for most of us the real me
Ashwini Kumar Aggarwal
Ashwini is with the Sri Sri Ravi Shankar Ashram based in Punjab.He loves to practice Yoga, perform Homa, study Sanskrit and be at home.He was born in Ludhiana and completed his pre-University from Govt. College for Boys.He has also written texts on Upanishads & Sanskrit Grammar delving into Panini's Ashtadhyayi.https://advaita56.in
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YOGA Science and Practice - Ashwini Kumar Aggarwal
Blessing
It’s not important that you can barely touch your toes or strike advanced poses or recite the Patanjali Yoga Sutras by heart.
What’s important is the length of your smile, no matter what’s happening in the world.
The total prana is represented by one syllable OM. Before birth, we were part of that sound and after death we will merge with that sound
the SOUND of the Spirit.
Sri Sri Ravi Shankar
Content Design Creation Team
Radhika Aggarwal Dipanshu Aggarwal Apurav Gupta
Srisht Fateh Singh Himika Sharma
Inspiration from contemporary Yogis
Krishan Verma Kashi Bhaiya
https://shudham.org/ https://twitter.com/dkashikar
Swami Paramtej https://www.instagram.com/swamiparamtej/?hl=en
ArdamanbirSidhu SanjayMalhotra RupanKhosla AmolRaut
SreekumarNair PreetiJain SurindarKavita
DrManojGupta KamalaRaoShastry LisaOlsen TarunRoy
UmeshPradhan HemswaroopVahelal ManjuSingla PrateekGupta
Willyji SushmaSingla GovindRaj Venkataramana DrSomnathSaha
Jagjit Singh https://sunviewenclave.com/
Kamlesh Barwal https://twitter.com/kamleshbarwal
Shailesh Radadia
https://www.youtube.com/channel/UCzY5UOt1oyraNNc524afhNQ
Mayur Karthik https://in.linkedin.com/in/mayur-karthik-17844910
Dr Shilajeet Banerjeehttps://profiles.stanford.edu/shilajeet-banerjee
Dr Surekha Bhanot https://www.researchgate.net/profile/Surekha_Bhanot
Dr Mandeep Singh https://scholar.google.co.in/citations?user=s9vTtMMAAAAJ&hl=en
Laura Gnecco https://www.instagram.com/lauragneccoflow/?hl=en
SarvjitSingh https://oboroi.com/
Contents
Blessing
Preface
Prayer
Traditional Texts on Yoga - Yoga Vasistha
Bhagavad Gita
Patanjali Yoga Sutras
Thirumoolar Manthiram
Hatha Yoga Pradipika
Gheranda Samhita
Surya Namaskars For Health, Efficiency & Longevity
Asana Pranayama Mudra Bandha
Etymology of word YOGA in Sanskrit
What is Yoga
The Trinity that Upholds Creation
Revered Yogini Three
Nature of the Body
Nature of the Mind
Proper Breathing
Prāna Chakra Nādi
Triguna Tridosha Trikāl Sandhya
Propped – Pillow, Folded Bath Towel
Chair with Armrest, without Armrest, Wall, Bench
Asana Practice
Warm Ups
Arms tight Palms wide rigid
Making Rainfall
Moving the Shoulder n Neck
Body Rotation
Cradling the Baby
Bridge Pose - Setubandhāsana
Butterfly - Titli
Cat Stretch - Marjariāsana
Slow & Steady
Locust Pose - Shalabhāsana
Cobra - Bhujangāsana
Plank - Dandāsana
Boat - Naukāsana
Wind Rid - Pavanmuktāsana
Upward Lift - Purvottanaāsana
Forward Bend - Paschimottanāsana
Shoulder Stand - Sarvangāsana
Dancing Shiva Supine - Natarajāsana
Bow Pose - Dhanurāsana
Relaxation Poses
Corpse Pose - Shavāsana
Crocodile - Makarāsana
Prone Vishnu
Child Pose - Shashankāsana
Sitting Poses - Vajrāsana
Sukhāsana
Parvatāsana
ArdhaMatsyendrāsana
Standing Poses - Tadāsana
Warrior Pose
Pranayama – Ujjayi Breath
Bhastrikā
Nadi Shodhana
Meditation – Importance of Guided Meditation
Hari Om Meditation
Pancakosha Meditation
Mudra
Mahā Mudra
Yoga Mudra
Chin Mudra
Dhyana Mudra
Adi Mudra
Avahan Mudra and Anjali Mudra
Bandha - Moola Bandha
Mahā Bandha
Advanced Postures
Padmāsana
Natarajāsana
Chakrāsana
Halāsana
Matsyāsana
Mayurāsana
Shirsāsana
Significant Aspects
Key Pointers - Walking
Perspiring
Massaging
Deepen the Yoga Experience – Yoga Mat
Bathing & Fresh Clothes
Phone in Airplane Mode
Listen to Gurudev’s Talk
Read a Knowledge Sheet
Listening to Music
Eye care & Tooth care
Regular Habits – Chanting and Singing
Prayer
Lighting a Lamp
Puja Havan Satsang Aarti
Daily Watch - Diet
Ayurveda and Vitamins
Yoga Nidra
Occasional Practices - Trātaka
Jal Neti
Laghu Shankha Prakshalana
Marma, Meru Chikitsa, Craniosacral Therapy
Panchakarma
Personal Interest Practices – Sukshma Vyayama
Reflexology
Outdoor Sports
Yama Niyama
Pratyahara Inward Turn
Dharana Concentration
Dhyana Meditation
Samadhi Transcendental State
Yoga is a Family thing
Asana Chart
Latin Transliteration Chart
References
Epilogue
Preface
We have recently become aware of the importance of Yoga in daily life, nay as an integral dinacharya not to be missed.
Most Indians are familiar with Surya Namaskar and are into some form of Pranayama or Breathing practice.
Slowly the use and benefits are percolating everywhere as Americans, Europeans and Japanese join in large numbers.
However, for most of us the real meaning of Yoga is still obscure. It is more than asana or body gymnastics. It is much more than our outer garment.
Yoga is closely related to the mind and heart. To our feelings, sensations, emotions and attitude. To our citta, the memory and ego. Culturing our mind is Yoga. Broadening our vision is Yoga. Strengthening Faith Trust Kindness Innocence Friendliness is Yoga.
Being able to sit in deep Meditation in the