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The Author Yoga is a pleasant inward journey of purification that illuminates life beyond pain. WORDS OF WISDOM 53 WORDS OF WISDOM 81 Janusirsasanaĕ4 Paschimottanasana 55 ENERGY–CONSERVATION 82 Parivrtta Virasana 56 MudrasĘ3 Marichyasana 57 Bandhas 86 Ardha Matsyendrasana 58 INVERTED–EXHILARATING 59 YOGIC–HEALING 87 Adho Mukha Svanasana 60 Acidity and Ulcers 88 Viparita Karani 61 Asthma and Bronchitis 90 Sarvangasana 62 Back Pain 92 Halasana 64 Diabetes 94 Sirsasana 66 High Blood Pressure 96 Knee Pain 98 YOGIC–RELAXATION 69 Migraine and Tension Headaches 100 Supine Relaxation 70 102 Prone Relaxation 71 Depression 104 Sitting Relaxation 72 Insomnia 106 Neck Pain 108 PRANAYAMA 73 Cervical Spondylosis 110 Sitting Asanas for Pranayama 74 Carpal Tunnel Syndrome 112 75 Frozen Shoulder & Tennis Elbow Guidelines for Pranayama Practice 76 Ujjayi Pranayama 77 FOOD FOR MIND AND BODY 114 Kapalabhati Pranayama 78 Guidelines for Healthy Eating 115 Sitali Pranayama 79 Foods that Boost Brain Power 116 Nadi Shodana Pranayama 80 117 Brahmari Pranayama Yogic Diet INDEX 118 ▪illuminating lives with Yoga |5ĪSATO MĀ SAT GAMAYA TAMASO MĀ JYOTIR GAMAYA MRITYOR MĀ AMRITAM GAMAYA Lead us from unreal to real Lead us from darkness to light Lead us from fear of death to knowledge of Immortality LOKĀ SAMASTĀ SUKINŌ BHAVANTŪ May the entire universe Be filled with Peace, Joy, Love and Light 6| |3Ĭontents VEDIC PRAYER 6 RECLING–RELEASING 29 Supta Urdhva Padasana 30 THE AUTHOR 7 Supta Padangustasana 31 Supta Baddha Konasana 32 WHAT IS YOGA 8 Supta Virasana 33 Matsyasana 34 Truths about Yoga 9 Jatara Parivrttasana 35 Calming the Restless Mind 10 Hatha Yoga 11 Principles of Asana Practice 12 BACKWARD–REJUVENATING 36 SURYA NAMASKAR 13 Bhujangasanaē7 Practice of Surya Namaskar 14 Dhanurasana 38 Urdhva Mukha Svanasana 39 GUIDELINES FOR ASANA PRACTICEđ6 Viparita Dandasana 40 Ushtrasana 41 STANDING–STRENGTHENING 17 Setu Bandhasana 42 Tadasana 18 Urdhva Dhanurasana 43 Vrkshasana 19 Trikonasana 20 SITTING–AWAKENING 44 Dandasana 45 Ardha Chandrasana 21 Siddhasana 45 Padmasana 46 Parsava Konasana 22 Virasana 47 48 Parivrtta Trikonasana 23 Navasana 49 Baddha Konasana 50 Virabhadrasana I 24 Upavishta Konasana 51 52 Virabhadrasana II 24 Gomukhasana Malasana Virabhadrasana III 25 Virabhdrasana IV 25 UttanasanaĒ6 Parsavottanasana 27 Prasarita Padottanasana 28 ▪4 | illuminating lives with Yoga It wards off all the negative and evil forces, cures diseases and protects from all mishaps. MAHA MRITYUNJAYA MANTRA OM TRAYAMBAKAM YAJAMAHE SUGANDHIM PUSHTI VARDHANAM URVA RUKAMIVA BANDHANAT MRITYOR MUKSHEEYA MAMRITAT A worship to Lord Shiva the three-eyed one Representing the Sun Moon and Fire May He release us from the bondage of death For the sake of immortality Just as a ripened cucumber is liberated of its Bondage from its stalk Maha Mrityunjaya Mantra is from the Rig Veda. GAYATRI MANTRA OM BHUR BHUVAH SVAHA TAT SAVITUR VARENYAM BHARGO DEVASYA DHEEMAHI DHIYO YO NAH PRACHODAYAT We meditate upon the divine mother Thou art most illuminous pure and adorable May there be peace in the three phenomenal worlds Inspire and guide our intellect in the right direction Gayatri Mantra is a powerful mantra from the Rig Veda that purifies, guides, protects and heals. Please read carefully the cautions and guidelines. Especially when there is any injury or illness or after any kind of surgery or during pregnancy. Precautionary Note Consult a medical professional, before starting your personal practice. No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means electronic, mechanical, photocopying, recording or otherwise without the prior written permission of the publisher.
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Illuminating Lives with Yoga Copyright © Geeta Iyer Author & Publisher Geeta Iyer Website Cover Photograph Nishant Saldanha ISBN 978-81-90 All rights reserved. An award winning Therapeutic Yoga book YogaLIlliuvems iwniatthing Geeta Iyer