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Yoga Education Yoga Education Navodita Pande A.P.H. PUBLISHING CORPORATION 4435–36/7, ANSARI ROAD, DARYA GANJ, NEW DELHI-110002 Published by S.B. Nangia A.P.H. Publishing Corporation 4435–36/7, Ansari Road, Darya Ganj, New Delhi-110002 Phone: 011–23274050 e-mail: [email protected] For my Parents and Brother, whose 2018 debt I can never repay. For Jagran Group for giving me the time to write books © Reserved Typeset by Ideal Publishing Solutions C-90, J.D. Cambridge School, West Vinod Nagar, Delhi-110092 Printed at BALAJI OFFSET Navin Shahdara, Delhi-110032 FOREWORD Navodita has been a sincere student and has been associated with Dev Antarrashtriya Yog Kendra, Kanpur since a young age. I remember her when she was taught ‘Rubber Neti’ as her nasal catarrh was almost developing into sinusitis. She persevered and continued to practice netis and kriyas despite tough curriculum in school. I taught her Magnetic Therapy, too. She occasionally took Yoga classes from me and my wife, Ms. Poonam Rani. Later she learnt Basti Kriya due to her mild problems. Still later in life, due to several ups and downs in her life, including exam stress, she learnt Sakshi Dhyan and Reiki. She has continued to practice Yoga and meditation on her own but needs to improve and take more regular classes at the institute to be able to do better in Yoga and grasp the subject better. Her good writing skills have made her write good columns for websites, while her performance of physical exercises or asanas helped her grab some limelight on television with her show ‘Sehat ka Yog’ on NDTV India. I hope Navodita’s next book will be on the cleaning process through Khatkarma, Shankh Prakshalan due to which one can cure oneself and family members without consuming harmful medicines of allopathy. I wish her all the best and hope she will continue to take the art and science of Yoga to even better and higher levels of learning. Dr. Om Prakash Anand Reiki Grand Master Poonam Rani Dev Antarrashtriya Yog Kendra, Geeta Nagar, Kanpur, Uttar Pradesh. www.anandyoga.com Email: [email protected]; [email protected] Facebook: Omprakash Anand, Kanpur v PREFACE As this book is intended for the general reader I have tried, as far as possible, to leave nothing unexplained. And as I believe, Yoga is more than learning, roting and mugging up lessons I have tried, however briefly, to cover all aspects of Yogic life and thought. Yet, some aspects are still unexplored in this book which I plan to do in my next one- diet, thoughtfulness, auto-suggestion- things that I have learnt in Reiki and Art of Living. I hope the book maybe of interest to young students of Yoga who are embarking on a course of Yoga in different forms. For the ordinary reader, the work may sometimes feel cumbersome, therefore, I have tried to reduce the Sanskrit names of asanas to simpler names in English. A newcomer to Hindi and Sanskrit may find it difficult to learn up names of some asanas. I have made a concoction of different forms of Yoga and summed up different philosophies in this book. Though I lay no claim to some great work of extraordinary scholarship, I can vouch for the fact that this book has been a culmination of the last thirty years of my knowledge, practice and experience in the field of Yoga. From Hatha Yoga of B.K.S. Iyengar to Prakritik Yoga of Anandji, from Buddhist meditation to chanting of Vedic hymns and shlokas, from Art of Living to Reiki, from acupressure to even home remedies, I have included some basics of Yoga as a holistic healing art form to a creative art form which can be used in our everyday lives to make our lives better with an improved lifestyle. In all cases I have tried vii viii Yoga Education ♦ to give an honest interpretation of the great Yogis of the past, as I understand them. Sometimes I have added my own interpretation of these Yogis. In conclusion, I would again record my gratitude to those who assisted me in one way or another in the writing of this book: Mr. Rajiv & Ms. Swati Chanchani, Mr. B.K.S. Iyengar, Dr. Om CONTENTS Prakash Anand, Mrs. Bindu Verma, Ms. Poonam Rani, Mary Dunn, Padmasimha, Kunjo La and Nitin Tripathi. I am also grateful to Different Truths, some of whose suggestions have been adopted in this edition, and to many friends who have offered helpful advice Section I: Basic Asanas 1 and criticism. Surya Namaskar 1 Vriksha Asana 2 Navodita Pande Garuda Asana 3 Kanpur, 2018 Meditation 3 Blog: www.navoditapande.blogspot.com Email: [email protected] Utthita Trikonasana or Triangle Pose 4 Ardhachandrasana or Half Moon Pose 5 Utthita Parsvakona Asana or Extended Side Angle Pose 5 Chakra Dhyan 6 Virabhadra Asana I or Warrior Pose I 8 Virabhadra Asana II or Warrior Pose II 8 Virabhadra Asana III or Warrior Pose III 9 Shava Asana and Yoga Nidra 9 Mindful living 10 Padangushtha Asana 11 Parsvottana Asana 11 Prasarita Padottana Asana 11 Bhramari Pranayama 12 Ek Pada Adhomukhasvana Asana 13 Uttana Asana 14 Ardha Uttana Asana 14 Ardha Chakra Asana 14 ix x Yoga Education Contents xi ♦ ♦ Anuloma Viloma Pranayama 15 Bandhas- Jalandhara, Uddiyana and Mula 36 Paschimottana Asana or Seated Forward Bend Pose 16 Salamba Sirsa Asana 37 Janusirsa Asana or Head-to-Knee Pose 16 Urdhva Danda Asana 38 Sava Asana or the Corpse Pose 17 Salamba Sarvanga Asana 40 Bhastrika Pranayama 17 Hala Asana 41 Ardha Baddha Padma Paschimottanasana 19 Supta Kona Asana 42 Marichya Asana I 19 Uttanapada Asana 43 Marichya Asana II 20 Pawanmukta Asana 44 Marichya Asana III 20 Setubandha Sarvanga Asana 44 Ujjayi Pranayama 20 Shava Asana or the Corpse Pose 45 Kapalbhati Pranayama 21 Supta Padangushtha Asana 46 Baddhakona Asana 22 Supta Vir Asana 46 Vir Asana 22 Jatara Parivartan Variation I 47 Padma Asana or the Lotus Pose 23 Jatara Parivartan Variation II 47 Bharadwaj Asana 24 Viparitakarani 47 Paripurna Nava Asana or Boat Pose 25 Ananta Asana 49 Gomukha Asana or Cow Face Pose 26 Chakra Asana 49 Ardha Matsyendra Asana 26 Hala Asana 50 Krouncha Asana or the Heron Pose 27 Sanmukhi Mudra 51 Parvata Asana 28 Shalabh Asana 52 Tola Asana 28 Shalabh Asana Variation I 52 Simha Asana I 29 Shalabh Asana Variation II 53 Simha Asana II 29 Dhanur Asana 53 Kukkuta Asana 30 Parsva Dhanur Asana 54 Goraksha Asana 30 Bhujanga Asana 55 Baddha Padma Asana 31 Urdhva Mukha Svanasana 55 Upavishtakona Asana 31 Urdhva Dhanur Asana 56 Urdhva Mukha Paschimottanasana I 32 Ek Pada Urdhva Dhanurasana 57 Urdhva Mukha Paschimottanasana II 33 Kapota Asana 58 Purvottanasana 33 Dwi Pada Viparita Dandasana 58 Paripurna Nava Asana 34 Ek Pada Viparita Dandasana 59 Ardha Nava Asana 35 Eka Pada Rajakapotasana I 61 Jatara Parivartana Asana 35 Valakhilyasana 62 xii Yoga Education ♦ Ushtra Asana 64 Bheka Asana 65 Bhujanga Asana or Cobra Pose 67 Dhanur Asana or Bow Pose 68 Inverted Shalabh Asana or Superman Pose 68 Uttana Shishoasana, Uttana Shvana Asana or ABOUT THE BOOK Extended Puppy Pose 70 Utkatasana or Chair Pose 70 Catuspadapitham or Crab Pose 71 Cat Pose 72 The book deals with some basic ways and methods of doing Yoga and asanas. It is divided into sections and sub-sections to assist the Sphinx Pose 72 practitioner to follow the instructions and practice it on a day-to- Half Bhekasana 73 day basis. The book deals with different aspects of Yoga in each Reclined Twist 73 different section. Shavasana or the Corpse Pose 73 Section I is about the basic asanas and how yoga is to be Ardha Ushtrasana or Half Camel Pose 74 performed at the bodily level- healthy mind resides in a healthy Ek Hasta Vyaghrasana 75 body, in short. Section II deals with the other five limbs of yoga- Ek Pada Setubandhasana or One Leg Bridge Pose 75 Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. Section Anuvittasana or the Standing Backbend 76 III deals with yoga and community living and how one cannot Dandayamana Yoga Mudrasana or Standing do good yoga or practice the tenets of yoga unless practiced in a Yoga Seal 77 ‘community’ setting. Community life, thus, forms the basis of this Vyaghrasana or Tiger Pose 78 form of Yoga. Urdhva Mukhasvanasana or Upward Facing Dog 78 Ardha Naukasana 80 Triyak Naukasana 80 Ardha Dhanurasana 80 Triyak Dhanurasana 81 Section II: Beyond the Body and Asanas 83 Humility is the way to freedom 86 Equanimity and equipoise are important 87 Athayoganushasanam 125 Yoga chittavrittinirodhah 125 Section III: Yoga and Community Living 166 xiii Section I ABOUT THE AUTHOR BASIC ASANAS Navodita Pande has been doing Yoga since the age of nine. She Come Monday and with it the Monday morning blues. If you would taught Yoga at the age of fifteen to young Yoga practitioners in like a thumping start to your week or get initiated into some power- school. Later she began teaching yoga to ladies of Allahabad. She packed moves to energize your senses for a fresh start, here’s what also taught Yoga at Hare Rama Hare Krishna Mandir in Lower you can do: Manhattan, New York and in Cardiff Yoga Studio in Cardiff. She is currently teaching Yoga to young children. She has also learnt SURYA NAMASKAR Reiki and Art of Living. This set of 12 asanas can do wonders for your joints and muscles. It can give you a glowing skin and help you lose weight. It helps you cope with insomnia and get a regular menstrual cycle.
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