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THE SIVANANDACOMPANION TO Foreword by Swami VishnuDevananda Written by Lucy Lidell with Narayani and Giris Rabinovitch Photography by Fausto Dorelli I A GAIA ORfGINAL I A Fireside Book Published by Simon & Schuster Inc. New York London Toronto Sydney A GAIA ORIGINAL Writtenby Lucy Lidell withNarayani and Giris Rabinovitch Photographyby Fausto Dorelli from an idea by lucy Udell Direction Joss Pearson Patrick Nugent Editorial Roslin Mair Design Tony Spalding Chris Meehan David Whelan Sheilagh Noble Copyright © 1983 by Gaia Books Limited, london. Text copyright © 1983 by Sivananda Yoga Vedanta Center. All rights reserved, including the right of reproduction in whole or in part in any form. A Fireside Book Published by Simon & Schuster Inc. Simon & Schuster Building, Rockefeller Center, 1230 Avenue of the Americas. New York, New York 10020 FIRESIDE and colophon are registered trademarks of Simon and Schuster, Inc. f>rullr.r1 rn SrAon lly Artes Grafrr.as Toledo. SA 19 18 17 16 15 14 13 12 11 10 Library ol Congress Catalogi11g in Pullhcatoon Data Maon entry under title: The Sivananda companion to yoga. rncludes ondex. 1. Yoga, Hatha. RA781.7.S584 1983 613.7'0111) 83·9398 ISBN 0·671-47088·4 To Swami VishnuDevananda How to Use thisBook This book gives you all the information you will need to begin to practise yoga at home. The core of your practice is laid down in The Basic Session. There is a simple chart on pages 66·67 showing the beginner how to proceed, and in The Cycle of Life you will find modified practice sessions for particular physical conditions and ages - notably Pregnancy and the Later Years. Use the Basic Session for constant reference as you add in to your session the Relaxation and Breathing techniques. Once you are familiar with the Basic Session. and simple breathing and meditation practices. you can begin to add in the material given in Asanas and Variations, and more advanced breathing and meditation. By working in this way you should build up a regular daily routine that suits your lifestyle. Do go to yoga classes as well, as this will enhance your own practice sessions. NOTE It is important that you follow the directions step·by-step, finding your own pace. and proceed systematically according to the advice given on the order of asanas, the relaxation periods, and the length of practice. Always observe any cautions and never st rain in a pose. There is no need to rush or force yourself- all bodies are different and you will find· your own level naturally. Foreword Today, more than at any other time in the history of humanity, people in the West are facing stresses and tensions that are beyond their control. Thousands and thousands are turning to tranquillizers, sleeping pills, alcohol and so on in a vain attempt to cope. In 19571 arrived in America, sent by my Master, Swami Sivananda. My Master said: "Go, people are waiting. Many souls from the East are reincarnating now in the West. Go and reawaken the consciousness hidden in their memories and bring them back to the path of Yoga." Yoga, the oldest science of life, can teach you to bring stress under control - not only on a physical level, but on mental and spiritual levels too. The human body can be compared to a car. There are five things that any automobile needs to run properly, whether it is a Rolls Royce or a rusty old car - lubrication, a cooling system, electric current, fuel and a sensible driver behind the wheel. In Yoga, the asanas or postures lubricate the body. They keep the muscles and joints running smoothly, tone all the internal organs, and increase circulation, without creating any fatigue. The body is cooled by complete relaxation whilst pranayama or yogic breathing increases prana, the electric current. Fuel is provided by food, water and the air you breathe. Lastly, you have meditation which stills the mind, the driver of the body. By meditating, you learn to control and ultimately transcend the body- your physical vehicle. Anyone can practise Yoga, no matter what their age, condition or religion. Young or old, sick or fit, - all can benefit from this discipline. After all, everyone has to breathe, whatever their walk of life. And we all get arthritis if we eat the wrong food. You can learn to meditate on a flower, the Star of David or the Cross just as well as on Krishna or Rama. The object of concentration can be different but the technique remains the same. The first yogis sought answers to two fundamental questions - "How can I get rid of pain?" and "How can I conquer death?" They discovered that through asanas you can control the physical pain, through pranayama the emotional pain, and through meditation you can come to a real understanding of who you are. Free from false identification with name and form, you can transcend the body altogether and find the Self which is immortal. So you see, though ·Yoga begins with the body it ends by transcending it. In conclusion, I would like to tell you all that Yoga is not a theory but a practical way of life. If you have never tasted honey, no matter how often I tell you that honey is good you won't understand until you try it. Put Yoga into practice and you will see the benefit for yourself. This book will help you to get started, and serve as a companion and inspiration along the way. s� ------------------------- Contents 10 Introduction to Yoga 100 A! 22 Relaxation 102 Tho Le! 24 The Corpse Pose An 26 Final Relaxation I . Lo1 � Sir 110 Tht «/� Le� Pic 68 Breathing Bri 116 Tho r 70 Prana and the Subtle Body 72 Basic Breathing Fot I Kapalabhati : Anuloma Viloma: He Brahmari : Sitkari : Sithali Tw 75 Advanced Breathing Str The Three Bandhas: Ujjayi : Surya Bheda: Bhastrika: Samanu ( 28 The Basic Session 30 The Sequence of Asanas ·t. '_;;. '\; 32 The SessionBegins 78 Diet Easy Pose: 80 The Three Gunas Neck and Shoulders : 82 Natural Foods Eye Exercises : Lion Pose 84 Changing your Diet 34 The Sun Salutation 124 Th 86 Fasting 36 Leg Raises. Cc 38 The Headstand Be 40 The Shoulderstand Kr 42 The Plough Kr 44 The Bridge Cr 46 The Fish. 134 Th 48 The Forward Bend s� 50 The Cobra s� 52 The Locust Pc 54 The Bow 142 Th 56 The Half Spinal Twist 88 Meditation Pe 58 The Lotus 90 Mastery of the Mind Va 60 The Crow 92 Principles of Meditation s� 62 The Hands to Feet Pose 94 Starting to Meditate St; 64 The Triangle 95 Tratak 152 c� 66 The Basic Practice Charts 98 Mantras 154 Th 100 Asanas and Variations 102 The Headstand Cycle Leg Variations : Scorpion : Arm Variations: Lotus Headstand : Single Leg InvertedPose 110 The Shoulderstand Cycle 156 The Cycle of Life Leg and Arm Variations : Plough Variations : 158 Maternity Bridge and Fish Variations : Practice Schedule 116 The Forward Bend Cycle 164 Special Asanas for Pregnancy Forward Bend Variations : Modified Shoulderstand and Plough Head to Knee Pose : Side Splits Wall Stretches : Pelvic Lift Twist: Leg and Arm Modified Cobra : The Cat : Perineal Stretching : Inclined Plane Exercises : Relaxation : Squatting 170 Childhood 172 The Later Years Warm Ups : Modified Asanas 176 Yoga and Health 178 The Body's Frame Muscles : Skeleton : Spinal Movements 124 The Backward Bend Cycle 182 The Nutrient Cycles Digestion : Respiration: Circulation Cobra and Locust Variations : Bow Variations : Wheel : 185 The Vital Balance Kneeling Pose: Warrior : Glands: Nerves Glossary : Sivananda Centres : Index Kneeling Wheel : Diamond : 188 Crescent Moon : Pigeon 134 The Sitting Cycle Spinal Twist : Lotus Variations : Shooting Bow : Leg Behind Head Pose : Splits 142 The Balancing Cycle Peacock : Handstand : Crow Variations: Eagle : Tree : Standing Splits : Lord Nataraja Pose : Standing Pose : Head to Feet Pose 152 Cycles of Asanas Chart 154 The Kriyas 10 INTRODUCTION TO YOGA Introduction to Yoga Anyone can practise yoga. You don't need special equipment or clothes - just a small amount of space and a strong desire for a healthier, more fulfilled life. The yoga postures or asanas exercise every part of the body, stretching and toning the muscles and joints, the spine and the entire skeletal system. And they work not only on the body's frame but on the internal organs, glands and nerves as well, keeping all systems in radiant health. By releasing physical and mental tension, they also liberate vast resources of energy. The yogic breathing exercises known as pranayama revitalize the body and help to control the mind, leaving you feeling calm and refreshed, while the practice of positive thinking and meditation gives increased clarity, mental power and concentratiofl. Yoga is a complete science of life that originated in India many thousands of years ago. It is the oldest system of personal development in the world, encompassing body, mind and spirit. The ancient yogis had a profound under­ standing of man's essential nature and of what he needs to live in harmony with himself and his environment. They perceived the physical body as a vehicle, with the mind as the driver, the soul man's true identity, and action, emotion and intelligence as the three forces which pull the body-vehicle. In order for there to be integrated development these three forces must be in balance. Taking into account the interrela­ tionship between body and mind, they formulated a unique method for maintaining this balance- a method that combines all the movements you need for physical health with the breathing and meditation techniques that ensure peace of mind. Yogain your Life Many people are first drawn to yoga as a way to keep their bodies fitand supple-good to look at and to live in.
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