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acceptance, practicing, 61–62 experiencing field of pure, 53 Advaita, 14 mantra, 92 ahankara, 18–19 pure, 93–94 (intuition ), 88–89, 152 Ayurveda, 127 color of, 89 mantra to awaken, 89 Balasana (child’s pose), 171, 171–172, (heart chakra), 86–87 191 color of, 87 bandhas, 113–117 mantra for, 87 for everyday yoga practice, 189 annamaya kosha, 16 Jalandhara (chin lock), , 39–40 113–114 Moola bandha (root lock), 116 benefits of performing, 39–40 Uddiyana bandha (stomach lift), chosen in Seven Spiritual Laws of 114–116 Yoga program, 40 Betty Ford Clinic, 21 defined, 122 Bhagavad Gita, 39–40 Ashwa-sanchalanasana (equestrian story of life depicted in, 196–197 pose), 152–153, 153, 186, 188 Bhakti yoga, xi Asthanga Namaskar (eight limbs Bhastrika (bellows breath), 104–107, pose), 154, 154, 187 105, 106 attachment Bhujangasana (cobra pose), 129–130, basis of, 66–67 130, 154–155, 155, 180, 187 attention, 45–46, 64, 68 body/mind, 113 and intention meditation, 95–96 benefits of yoga postures to, 40 Aum, 81, 90 discharging toxicity inhibiting flow autonomic nervous system, 100–101 or energy in, 116 awareness importance of prana to, 41 ability to consciously experience integration, effect of food on, nonlocal and local, 94 16–17 being settled in pure, unbounded, keeping life force flowing freely 47–48 through, 55 centered, xii, 12, 113 rebalancing, 93 changing posture and, 121 system, blockages, 83 complaints of thought, 92–93 breathing, 41–42 constricted, 35, 42 being conscious of, 112–113 taking mind to expanded, benefits of regulating, 100 from, 78–80 connection of prana to, 99–100 in defenselessness, establishing, as focus of attention in meditation, 62–63 79 development of witnessing, 46–47 influence on mind of, 42 expanded, 35 buddhimaya kosha, 18 achieving, 78–80 gaining, through meditation, 45 causal body, 19–22 use of to gain, 42 collective domain, 20–21

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inner dialogue of, questions and, Diana (goddess of nature), 21 28–29 Dirgha (complete breath), 107–108 needs of, 27 discipline or austerity (tapas), 37 personal domain of spirit, 19–20 domain of spirit, 19–22, 31 universal domain of spirit, 21–22 collective, 20–21 cause and effect. See karma personal, 19–20 , 82–83. See also specific universal, 21–22 chakras under meditation dynamic exchange, 54 consciousness (Sahaswara), 89–90 creativity (Svadhisthana), 84–85 ego, 18–19, 51–52 energetic pathways connecting, 165 inflation of, by arrogance, x energy (), 85–86 problems associated with identify- expression (Vishuddha), 87–88 ing solely with, 24 heart (Anahata), 86–87 shifting internal reference point intuition (Ajna), 88–89 from, to spirit, 25–29 root (), 83–84 and spirit, union of, 10 Chakrasana (kneeling wheel), in state of object-referral, 51 167–168, 168, 191 Ekpadasana (one foot posture), chi, 41 139–141, 140, 183 Chopra Center, 3–4, 81–82 enlightenment, paths to, 34 Clinton, Hillary, 21 environment conflict, release of, 68 as extended body, 14–16, 64 consciousness, 42–43, 64 extracting necessary nourishment reality and, 18 from, 116 constriction, negative effects of, 132 contentment (santosha), 36–37 flexibility, 40 creativity chakra (Svakhisthana), postures for everyday yoga 84–85 practice, 178–181 foods, sattvic, 16 Dandayamana Dhanurasana (standing bow pose), 144–146, 145, 184 Gandhi, Mahatma, 31, 33 Dandayamana Konasana (standing Garudasana (eagle pose), 147, angle pose), 143, 143–144, 144, 147–148, 184 183 generosity (aparigraha), 35 Descartes, René, 17 going into the gap, 93–94 desires Goodall, Jane, 21 becoming less personal, 29 gratitude, cultivating sense of, 56 fulfilling or transforming, 28 Gyan yoga, x–xi impressions giving rise to, 78 types of, 27 Halasana (plow pose), 128–129, 129, detachment, practicing, 68 179 Dhanurasana (bow pose), 131, 131, Hasta Uttanasana (sky reaching pose), 180 151, 151, 157, 157, 185, 188 Dharana, 45–46, 78 healing dharma and transformation, enlivening, to be in, 69 95–96 connecting with your, 70 Hillel, Rabbi, 29 of the mind, during meditation, Hill, Julia “Butterfly,” 21 94–95 honesty (asteya), 34–35 performance of activity that supports, 197 Ida, 165 Dhyana, 46–47, 78 integrity, 35 bindex.qxd 4/14/04 12:46 PM Page 203

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intellect, 18 Dirgha, as simple expression of, intentions, 46, 68 107–108 behind giving and receiving, 54–55 essence of, 116 learning to harness power of, 116 harnessing power of, in yoga prac- organizing power of, 64 tice, 65–66 Ishwara-Pranidhana (surrendering to mantra, 66 the divine), 38–39 Law of Karma, 57–60, 173, 197 essence of, 123 Jalandhara bandha (chin lock), governing of first energy center by, 113–114, 114 83–84 Janu Sirsasana (bent knee forward mantra, 60 bend), 132–134, 133, 181 Law of Least Effort, 60–63, 152, 154, Jung, Carl, 172 171–172, 173, 197 Queen Juno, 21 conscious breathwork and, 104 enlivening, in yoga practice, 61–62 Kabalistic tradition, 41 essence of, 116 Kapalabhati (shining breath), 107 mantra, 63 karma, 33, 57–60, 78 in second chakra, liveliness of, Karma yoga, xi–xii 84–85 knowledge, yoga of, xi Law of Pure Potentiality, 51–54, 197 koshas governing consciousness chakra causal body, 19–22 (Sahswara), 89–90 physical body, 14–17 mantra, 54 primary divisions of, 14–22 So Hum meditation for alignment subtle body, 17–19 with, 91–92 Krishna, Lord, 196–197 three things to enliven, 52–53 kriya, 33 ultimate expression of, 79–80 Kriya Shakti, 33 life force, 41–42. See also prana , 165 chakras, as vortices of, 82 flowing freely through body/mind, Law of Detachment, 66–69, 151, 153, 55 172, 174, 197 keeping circulation of, 54 governing expression chakra life, layers of, 12–13, 15 (Vishuddha), 88 understanding reality by consciously mantra, 69 experiencing different, 195–196 Law of Dharma, 69–72, 152, 174, 197 love conscious breathwork and, 104 and devotion, yoga of, xi direct demonstration of, through expanded expression of bandhas, 113 (brahmacharya), 34 governing intuition chakra (Ajna), 89 Manipura (energy chakra), 85–86, highest expression of, 172–173 154 mantra, 72 color for, 86 three major components of, 69–70 mantra for, 86 Law of Giving and Receiving, 54–57, manomaya kosha, 18 173, 197 mantra(s), 50 connection of breathing to, 103 for Ashwa-sanchalanasana (eques- governing heart chakra (Anahata), trian pose), 152, 156 86–87 for Asthanga Namaskar (eight limbs mantra, 57 pose), 154 Law of Intention and Desire, 63–66, to awaken intuition chakra (Ajna), 154, 169, 173–174, 197 89 bindex.qxd 4/14/04 12:46 PM Page 204

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mantra(s) (continued) reviewing intentions before, 46 awareness, 92 Seven Spiritual Laws of Success in best-known, 81 play during, 94–95 for Bhujangasana (cobra pose), 155 So Hum, 90–92 to clear and enliven energy chakra for everyday yoga practice, 177 (Manipura), 86 use of mantras in, 80–81 for creativity chakra using breath as focus of attention (Svadhisthana), 85 in, 79 for expression chakra yoga of, 97 (Vishuddha), 88 Meir, Golda, 21 for Hasta Uttanasana (sky reaching memories, 78 pose), 151, 157 mind, 17–18 for heart chakra (Anahata), 87 -body integration Law of Detachment, 69 relationship of food to, 16–17 Law of Dharma, 72 yoga poses that enhance, 123 Law of Giving and Receiving, 57 expanded state of, 79–80 Law of Intention and Desire, 66 influence on, of conscious regula- Law of Karma, 60 tion of breathing, 42 Law of Least Effort, 63 need to calm turbulence of, 77–78 Law of Pure Potentiality, 54 nonconditioned, 79 for Pada Hastasana (hand to feet Monroe, Marilyn, 21 pose), 152, 156 Moola bandha (root lock), 116 for Parvatasana (mountain pose), Muladhara (root chakra), 83–84 153, 155 color of, 84 for Pranamasana (salutation pose), mantra for, 84 150, 157 for root chakra (Muladhara), 84 nadis, 113 So Hum, 92 Nadi Shodhana (channel clearing use of, in meditation, 80–81 breath), 110–112, 111, 112 Matsyasana (fish pose), 170, 170–171 , 35–39 Matsyendrasana (spinal twist) (Lord contentment (santosha), 36–37 of the Fish pose), 165–167, 166, discipline or austerity (tapas), 37 190 purity (shoucha), 36 meditation, 77–97 self-study (svadhyana), 37–38 achieving expanded states of aware- surrendering to the divine ness through, 45 (Ishwara-Pranidhana), 38–39 attention and intention, 95–96 nonjudgment, practicing, 53 chakra, 82–90 nonviolence (ahimsa), 33 Ajna (intuition chakra), 88–89 Anahata (heart chakra), 86–87 object-referral, 51 Manipura (energy chakra), Om, 81 85–86 Muladhara (root chakra), 83–84 Pada Hastasana (hand to feet pose), Sahaswara (consciousness 151–152, 152, 156, 156, 186, 188 chakra), 89–90 Padmasana (lotus mudra), 134, Svadhisthana (creativity chakra), 134–135, 135, 181 84–85 Parvatasana (mountain pose), 153, Vishuddha (expression chakra), 153, 155, 155, 186, 187 87–88 Maharishi Patanjali, 23–24 experiences, 92–95 description of truth by, 33–34 as most direct path to awakening eight branches of yoga elaborated Law of Pure Potentiality, 78–80 by, 31–48 bindex.qxd 4/14/04 12:46 PM Page 205

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importance of pranayama to, 41 sun salutations, 148–158. See also , described by, 32 sun salutations (Surya Namaskar) Pavanamuktasana (wind relieving for specific poses pose), 124, 124–127, 125, 126, in a chair, 158–164 127, 178 postures. See also poses physical body, 14–17 balancing, for everyday yoga prac- as extension of environment, 14–16 tice, 182–184 metamorphosis of, 16 changing, as result of bringing Pingala, 165 awareness into body, 121 poses. See also postures energy-opening, for everyday yoga balancing, 137–148, 182, 182, 183, practice, 190–191 184 for enlivening body awareness, 122 Dandayamana Dhanurasana flexibility, for everyday yoga (standing bow pose), 144–146 practice, 178–181 Dandayamana Konasana prana, 17, 41–42. See also life force (standing angle pose), 143–144 association of breath with, 99–100 Ekpadasana (one foot posture), enlivening, 41 139–141 Pranamasana (salutation pose), 150, Garudasana (eagle pose), 150, 157, 157–158, 185, 189 147–148 pranamaya kosha, 17 Trikonasana (triangle pose), Pranayama, 41–42 141–142 pranayama breathing techniques, 17, Vrksasana (tree pose), 41–42, 102–112 137–139 Bhastrika (bellows breath), body awareness, 122–148, 178, 178, 104–107 179, 180, 181, 182 Dirgha (complete breath), 107–108 Bhujangasana (cobra pose), for everyday yoga practice, 176–177 129–130 Kapalabhati (shining breath), 107 Dhanurasana (bow pose), 131 Nadi Shodhana (channel clearing Halasana (plow pose), 128–129 breath), 110–112 Janu Sirsasana (bent knee true value of, 113 forward bend), 132–134 Ujjayi (success breath), 109–110 Padmasana (lotus mudra), use of, to influence physical and 134–135 mental states, 102 Pavanamuktasana (wind Pratyahara, 42–45 relieving pose), 124–127 as sensory fasting, 44 Salabhasana (locust pose), 131 Primordial Sound Meditation, 81–82, Sarvangasana (shoulder stand), 91, 177 127–128 Proust, Marcel, 22 Uttpluthi (uplifting pose), purity (shoucha), 36 135–136 energy-opening, 165–172, 190, 191 qi, 41 Balasana (child’s pose), Raja yoga, xii–xiii, 32–48, 171–172 responsibility, taking, 62 Chakrasana (kneeling wheel), ruach, 41 167–168 Matsyasana (fish pose), 170–171 Sahaswara (consciousness chakra), Matsyendrasana (spinal twist) 89–90 (Lord of the Fish pose), color of, 90 165–167 mantra for, 90 Vajrasana (diamond pose), Salabhasana (locust pose), 130, 131 168–169 Samadhi, 47–48, 78 bindex.qxd 4/14/04 12:46 PM Page 206

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samadhi, 94 struggle, release of, 68 Saraswati, Brahmananda, 56 subtle body, 17–19 Sarvangasana (shoulder stand), components of, 17 127–128, 128, 179 ensuring health and well-being Schopenhauer, Arthur, 2 of, 27 science, yoga of, x–xi inner dialogue of, questions and, 28 Self, 51, 52 sun salutations (Surya Namaskar), discovering higher, 70 148–158, 153, 156, 156 problem with happiness based on Ashwa-sanchalanasana other than true, 67 (equestrian pose), 152–153 self-referral, 51 Asthanga Namaskar (eight limbs self-study (svadhyana), 37–38 pose), 154 Seven Spiritual Laws, 122, 173 Bhujangasana (cobra pose), 154–155 activating, for everyday yoga in a chair, 158–164, 159, 160, 161, practice, 192 162, 163, 164 during meditation, 94–95 for everyday yoga practice, 184–185, The Seven Spiritual Laws of Success 185, 186, 187, 188, 189 (Chopra), 10–11 Hasta Uttanasana (sky reaching Seven Spiritual Laws of Success, 49–73 pose), 151, 157 days of the week for, 50–51, 192–193 Pada Hastasana (hand to feet pose), Law of Detachment, 66–69 151–152, 156 Law of Dharma, 69–72 Parvatasana (mountain pose), 153, Law of Giving and Receiving, 54–57 155 Law of Intention and Desire, 63–66 Pranamasana (salutation pose), 150, Law of Karma, 57–60 157–158 Law of Least Effort, 60–63 Supreme Being, xi–xii Law of Pure Potentiality, 51–54 Suptavajrasana (diamond kneeling Seven Spiritual Laws of Yoga pose), 191 program, 3–4, 122 surrender, to the divine (Ishwara- asanas chosen in, 40 Pranidhana), 38–39 beneficial aspects of, 10 Surya Namaskar. See sun salutations design of, 12 (Surya Namaskar) full range of yoga in, 24 Sushumna, 165 journey of, 22 Svadhisthana (creativity chakra), purpose and facets of, 175–176 84–85, 152, 154 Shankara, Adi, 13–14, 16–17, 18–19, color for, 85 20, 21, 22 mantra for, 85 Shiva, Lord, 167 sleep, 93 tanmatras, 43 So Hum meditation, 90–92 awakening, 43–45 for everyday yoga practice, 177 Thatcher, Margaret, 21 soul. See also Self thoughts, classification of, 78 deepening connection to, 28 toxicity questions, 25–29 avoiding, 44–45 software of, 78 clearing body of, 176 spirit. See also domain of spirit discharging, 116 overshadowing of, by ego, x eliminating, 103, 116 shifting internal reference point minimizing, with sattvic foods, 16 from ego to, 25–29 Traditional Chinese Medicine, 41, 113 union of ego and, 10 Trikonasana (triangle pose), 141–142, srotas, 113 142, 183 stillness, cultivating, 53 truthfulness (satya), 33–34 bindex.qxd 4/14/04 12:46 PM Page 207

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Uddiyana bandha (stomach lift), eight limbs of. See yoga, eight 114–116, 115 branches of Ujjayi (success breath), 109–110, 110, envisioning body/mind in, 113 128 essence of, 13, 18, 29 uncertainty, embracing, 68 experiencing, 77–78 understanding, yoga of, x–xi expansion of self-awareness union, ix–x, 10 through, 29 royal path to, 32–48 four forms of, x–xiii , x, 27 full expression of, 89 Uttpluthi (uplifting pose), 135–136, goal of, 28 136, 182 ideal practice session for, 176–178, 182, 184–185, 189–190, 192–193 Vajrasana (diamond pose), 168–169, integration, as essential purpose of, 169, 191 10 vayu, 127 of meditation, 97 Vedas, 11, 14, 27 Niyama, 35–39 Vedic science, 11 practitioners, 11–12 revivalist of, 13–14 influence over involuntary Vishnu, Lord, 23 bodily functions by, 101 Vishuddha (expression chakra), Pranayama, 41–42 87–88, 151, 153 Pratyahara, 42–45 color of, 88 rising popularity of, in Western mantra for, 88 world, 9, 11 voluntary nervous system, 100 royal path to, xii–xiii Vrksasana (tree pose), 137–139, 138, Samadhi, 47–48, 78 182 true security, according to principles of, 67 Wells, H. G., 36 value to body, mind, and spirit, brought by, 2, 195–198 Yama, 32–35 Yama, 32–35 exercise of appropriate sexual yoga practice control (brahmacharya), 34 activating spiritual law of the day, generosity (aparigraha), 35 for everyday, 192 honesty (asteya), 34–35 enlivening Law of Least Effort in, peace, or nonviolence (ahimsa), 33 61–62 truthfulness (satya), 33–34 harnessing power of Law of Inten- yamas, 32–35 tion and Desire in, 65–66 Patanjali description of, 32 ideal session for everyday, 176–178, yoga, 38–39 182, 184–185, 189–190, 192–193 in action, 172–174 Law of Detachment in, 68–69 as action in accordance with Law of Dharma in, 71–72 dharma, 70–71 practicing nonjudgment during, 53 Asana, 39–40 putting Law of Giving and benefits of, 11, 61, 122, 123–124 Receiving into effect in, 55–56 cultivation of expanded awareness putting Law of Karma into effect in, through, 35 59–60 defined, ix–x, 10 Yoga Sutras (Patanjali), 24 derivation of word, 10 yogis, 11–12 Dharana, 45–46, 78 accomplished, as masters of atten- Dhyana, 46–47, 78 tion and intention, 64–65 eight branches of, 31–48 inner dialogue of, 38–39