Design - Yoga Book English

Book # 43
Transforming Yourself Through Yoga

Shri Shrutpragya Swami
Peace of Mind Foundation - Rajkot
Transforming Yourself Through Yoga
Published By :
Peace of Mind Foundation
Sureshwar Park, Plot No. 93-95, Ring Road, Circle,
Village : Madhapar, Dist. Rajkot-360 006. (Gujarat) INDIA
E-mail : anuvrat8@yahoo.com
Website : www.peaceofmindyogiccenter.org
Phone : + 99 253 60605, (R) 0281 - 2577348

First Edition : March 2008
Translated by :
Shibani Shah, Parinda Shah, Shital Shah
(Chicago, IL)
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Published By :
Peace of Mind Foundation

Sureshwar Park, Plot No. 93-95, Ring Road, Circle,
Madhapar, Rajkot-360 006. (Gujarat) INDIA
E-mail : anuvrat8@yahoo.com
Website : www.peaceofmindyogiccenter.org
Phone : + 99 253 60605, (R) 0281 - 2577348
Rajkot :
Thane - Mumbai :
PRADIP S. MEHTA
A/3 Swapnalok Residency, Dharam Nagar,
Street No. 4, Behind IBP Petrol Pump,
150 ft. Ring Road, Rajkot.
Phone : (R) 0281 - 2577348,
Mobile : + 99253 60605
HITESH GUTKHA
Gagangiri Co. Operative Housing Society,
First Floor, Block No. 2, Hari Nivash,
Near Aradhana Cinema,
Thane (West) 400 602
Phone : 25431278 Mobile : 98332 69188
Ahmedabad :
Bhiwandi :
ASHOKBHAI K. SHAH
C\o. Vikram International Impex,
Banglow No. 12, Neel Officers Colony,
Law Gajjar Chambers, Opp. Times of India,
Ashram Road, Ahmedabad-9.
Phone : 079 - 26583224, 26585540
Mobile : +98240 19916
SANDIP JAKHARIA
Sad-Itchha Co. OperativeHousing Society,
Anjur Fata, B/h. Jakat Naka,
Rahanal, Bhiwandi (Thane)-421 302
Mobile : 98237 29945, 93222 47578
BHIKHUBHAI D. MAVANI (Surat) - Mob. : 92283 31144, 99251 61333
The Author's Thoughts
something that should be a part of your routine like brushing

your teeth and taking a shower.
As the world becomes more materialistic, more and
Sometimes the techniques to practice yoga and
more problems arise. With these problems, people tend to
meditation are very complicated, thus scaring away many
turn towards shortcuts such as drinking, drugs, and more.
potential yoga practitioners.
Instead of these shortcuts helping them, they actually lead to
systematic, this book has been created. If you have any
more problems. When people realize that shortcuts aren't the
questions or comments, please feel free to contact me at
solution, they decide to search for the REAL solution.
anuvrat8@yahoo.com.
To make yoga simple and
As desires increase, even if they are all fulfilled, people
Miss Shibani Shah, Parinda Shah and Shital Shah
never find satisfaction. This causes them to wonder, even
(Chicago) has translated this book. From the bottom of my
though they fulfilled all their desires, they aren't content. This
heart, I truly appreciate all the dedications and commitments
is what influences them to look for true satisfaction and
that was put into this project.
happiness. Since your problems and your satisfaction are

both internal characteristics, the answer to these lies inside as
well. The answer to these internal characteristics is yoga and
meditation. That is why nowadays yoga and meditation have
become a worldwide movement, and the outcome of this
Sarve Santu Niraamaya,

(May all living beings remain in good health)
movement is very positive.
In order to practice yoga, you need to adhere to a

disciplined lifestyle, which consists of compassion, honesty,
self-restraint, a healthy diet, and healthy habits. Yoga is not
something you utilize as a form of treatment or cure, but it is
actually a preventative technique. Yoga is also not something
that you should practice for a couple of days, but it is
Yoga Meditation :
Yoga Meditation :
Sponsored By :
Jain Centre of Connecticut
Chital & Jatin Patel

(Clarksville,TN)
Dipakbhai & Sampurnaben Shah

(Atlanta, GA)
Yoga Meditation :
Shrutpragya Swamiji
I N D E X
Shrutpragyji Swamiji is one of the most
articulate and charismatic young spiritual
leaders of the new generation. He was born on
December 11, in Bhuj district of Kutch region of
Gujarat state of Western India. Swami Ji done
masters of Arts (M.A.). His Spiritual inclination
inspired him to take Sanyasa on December 12,
1986 at tender age pf 20 years.
Swami Ji has traveled worldwide more
than 30 countries, to name few U.S.A. Japan,
Australia, South Africa, England, Russia and
several other Asian Countries to deliver the
message of spirituality and Yoga.
As Yoga Guru, His main focus of discourses
are on, "How to Handle Anger", Healthy
Lifestyle, Stress Management, Peace of Mind,
Healthy Diet, Art of Enlightenment, Jain Way of
Living, How to Achieve Emotional Balance, Yoga
and Meditation, etc. To spread his wisdom and
message of spirituality and Yoga in Community
he has founded "Peace of Mind Foundation".
(1)
Healthy Life Style
01
(2)
Yogic Exercise
05
(3)
Yoga Postures
23
(4)
Pranayam
52
(5)
Meditation
63
(6)
Sun Gazing
83
(7)
Postures
85
(8)
Self Development
95
Yoga Meditation :
Yoga Meditation :
Chapter 1:
Healthy Life Style
just to satisfy your taste buds or craving, or food that is not

natural to you and gives you digestive problems. If we
understand the language of the body and have friendship with
it, then it tells us everything. It provides us with indication of
what is favorable or unfavorable to us. Our body also
provides us with notice of any ailments to come, so we can
prevent them, and reduce our trips to the doctor.
In the hustle bustle of today's world, we are constantly

running away from that which gives us satisfaction and
happiness. Instead of living in the present, we are unwisely
living for tomorrow and the future. Tomorrow never comes
though; when tomorrow does come, it comes as today. If you
want to hold on to your happiness, vitality, and life, today and
the present is the best time to start. If you want to start living
peacefully, you have to begin now. If you keep waiting for
tomorrow, your life will be over and suddenly, it will be time to
leave our body behind. If your body is gone or if it is not as
healthy as you would like it to be, then work that should be
done is left uncompleted and it becomes almost impossible to
finish your work. If you want to live for happiness and with
happiness, the first step you need to take is caring for your
body. The body obeys us, is very near and dear to us, and is
our lifelong friend. Without it, we are unable to live happily and
accomplish anything in life.
If your body is healthy, then you will enjoy every moment

of life. You can pass through every experience in life happily.
Whenever and whatever you need to do, you will be able to
perform the task with success. The world is worth enjoying.
We would become speechless in amazement because the
world is filled with so much beauty and diversity. According to
your financial status, you should see the world, know the
world, and enjoy the world. There are many places in India
and outside of India that if you die without seeing, you haven't
really lived or you have lived an unfulfilled life. If your body is
healthy and you have proper financial arrangements, then
according to your interest and convenience, see and enjoy the
world as much as you can wholeheartedly.
It becomes your duty to take care of your body if you

wish to live for happiness. You should take care of your body
and do everything in your ability to keep it healthy. Do not
torture your body and make it work more than necessary in the
material competition race that consumes our lives. If you
make your body work more and more in your desire for more
and more, your body will become sick and useless. In order to
stay in the pink of health and happiness, eat only at the right
time and when you are hungry. Eat limited and suitable food
and only eat as much as necessary. You should not eat food
After seeing all you can in the world and experiencing all
pleasures (comforts) and pain, as well as fulfilling all worldly
obligations, a mature person would begin his/her internal
journey. People that pass through worldly life alert and active
aspire to move towards an internal journey. Their experiences
and insights derived from these experiences motivate them
towards the journey to their self. Even if after these
experiences, a person does not open the gates to the internal
journey, then we can believe that life he or she has lived is
without meaning.
Yoga Meditation : 01
Some may wonder why the internal journey should not

be started at a young age if that is what has real meaning in
life. The truth behind this matter is that if you begin this
journey at a young age without experiencing the outside
world, you will always feel like you are missing out. Only by
seeing the world and understanding that it can only provide
you with transient pleasures can you delve into the internal
journey. Before that you will not devote your whole heart to
this journey and you will be torn between the urge to see the
outside world and embarking on the true journey to your soul.
If you have seen the world from all sides, then you
should begin your internal journey. Every morning, get up
early and meditate for a while in a quiet corner of your house or
patio. Sit quietly and calmly in sukhasan (cross-legged or
Indian style), without doing anything no reading or even
thinking. While you're sitting quietly, observe your thoughts;
introspect on any feelings that arise. Don't judge whether
your feelings or thoughts are bad or good. The meaning of
witness is that it should be neutral. Whatever is happening,
your objective is to just watch your thoughts. You shouldn't
favor or unfavor conditions, as in the state of witness, there's
no room for decision of good and bad or favorable and
unfavorable. If you're siding with one side or impressed by
another, you are not a witness anymore. Awareness without
judgment is the basis of meditation.
where you can sit everyday peacefully. If you do not have a

quiet place in your house then form a relationship with nature
as that also aids in meditation. If you do meditate, do not sit
with expectations of becoming happy or gaining peace;
happiness and peace will come to you and there is no need to
ask for it. If you plant a seed and take care of it, you will
definitely get the fruits. Plants can still go fruitless if the
weather does not agree with them; however, the fruits of
meditation will never go fruitless. From the tree of meditation,
nectar definitely comes and peace and happiness definitely
come.
If you have already earned money in life, then just

decide to be happy and peaceful. Money should not be the
goal of your life, but it should be just a tool that you put to good
use. If you have money, then make a place in your house
Make friends that are interested in meditation,

happiness, and understand the meaning of life. One day of
the week, or one week of the year, or even for a little more
time, leave behind the hustle bustle of your day to day life
leave the telephone, the television, and the newspaper
behind, and live in harmony with nature. If you have more
space in your house, invite your friends to meditate for a
spiritual congregation. Meet at a certain time in the evening or
morning for an hour. When you meet, do not socialize, but
maintain complete silence and leave in complete silence.
Apart from the time for meditation, only speak when
necessary and that which is necessary. In this country, we
should take over the movement of meditation and friendship.
If some friends sit together in meditation, the atmosphere and
environment of the house and community will definitely
change for the better. If you want to bring monastic peace to
your house or if you want to bring heaven to this world, you
need to start all of this as soon as possible.
Chapter 2:
(5)
Pratyahara: controls the senses
Yogic Exercise
(6)
Dharana: concentration
(7)
Dhyan/meditation: awareness
History of Yoga
(8)
Samadhi: blissfulness, no problems
The basic definition of yoga only applies to the physical

aspect. The true definition of yoga includes every aspect,
including pranayam, meditation, etc. Yoga is also defined as
the control of one's passions. In reality, yoga is not the
property of any person in history. The birth of yoga has been
there since humans have existed. Today, since there are
many different techniques and styles in yoga, it has caused
different religious teachings due to different experiences, but
the root is the same. During the time of Bhagawan Mahavir, a
great guru of yoga was Patanjali Rishi. He developed a very
systematic approach that included techniques and method
processes. He is the author of Yoga Sutra, which describes
the entire aspect of yoga. In a person's life, the true starting
point of yoga is when one realizes that the truth behind our
worldly life lies beneath our materialistic society.
*These steps are to go in this proper order

-Mind should be clean before starting meditation
Basic Background
(1)
It is not necessary to do yoga for a great extent of time.

On average, the minimum time to practice yoga should
be for 30 minutes and the maximum amount of time
should be for 40 minutes.
(2)
One should practice and learn yoga under the guidance

of proper instructor or guru
(3)
One should always keep in mind that he/she should not

force themselves beyond their capacity
(4)
Yu m : v o w s ( e x : A h i m s a , S a t y a , A c h o r y a ,
Brahmacharya, Aparigraha)
The best time to do yoga is before breakfast. If this is

inconvenient, one can practice as follows: practice yoga
2 hours after breakfast, 3 hours after lunch, or 4 hours
after dinner
(5)
Niyam: purity, contentment, devotion, swadhyay/self

study, and penance (taap)
One should always remember to exercise and stretch

before starting yoga
(6)
One of the most important criteria for yoga is to do yoga

only after using the washroom and having a clean
stomach. Keep in mind that if someone has constipation
then they must learn to practice that specific yoga that
targets constipation. After this is solved, they can return
to practice regular yoga.
8 Fold Yoga
(1)
(2)
(3)
Asan: Sthir sukham asanam- to sit without movement

very happily and comfortably
(4)
Pranayam: Technique of respiration that regulates and

controls breathing
Overall, the daytime has a comfortable temperature, which

makes it suitable for this.
Proper Sequence
The following should be done in the proper order:
(1)
Pranayam-
Night time
- This prepares one to do meditation; This should also be

done first in order to have a better concentration on
meditation. Additionally, this is done first because our
breathing is very quiet and natural/normal in the
beginning.
Yoga
(2)
Meditation
(3)
Yoga
- This is done after meditation because it is quite difficult
to practice this after doing meditation
(4)
Relaxation
Golden Rules
-
One should not do yoga in a packed or crowded

room. Instead, practice yoga in fresh air or
open ventilation
One should not do yoga in heavy AC or fan.

Instead, use natural air. The reason it is not
done in a cold environment is because the
joints become inflexible
During each yoga exercises, one must make

sure to pause at the main part for about 3-5
seconds.
Always sit straight with your back straight
Always keep a relaxing and smiling face
Relaxation (Kayotsarg/ Savasam)

Many can ask if these steps can be done out of order.
The answer is yes, but the best method is to practice
these steps in the proper and correct sequence in the
morning time. There is an alternate method that can be
followed if one is unable to follow this sequence in the
morning time. One can split up the sequence in the
daytime and nighttime.
Day time
Pranayam : This should be done in the morning time
because oxygen is pure
Meditation : This should be done in the morning time
because the mind is quiet, and the atmosphere
is peaceful
Yogic Exercise
(1)
Brain
(iii). Rotation
Method :
(iii). Rotate eyes clockwise and
counterclockwise
(7 times)
Method :
Focus on one point
Stretch then release your eyebrows,
taking care not to move any other
parts of the face
(7-10 times)
Benefits :
Helps with treating
headache, migraines and
increases brain power
(2)
(iv). Rapid Blinking

Method :
(iv). Blink the eyelids rapidly and fully
Blinking: 15-20 times
Eyes
(v). Rubbing Hands

Method : (v). Rub hands together to make it hot and then press gently to closed
eyes
Rubbing Hands: (3 times)
(i). Up/Down
Method :
(i). Move only eyes up and down
without moving neck
Benefits :
C
Improves eye sight because we have glasses since our
retina is not reflecting correctly due to weak eye muscles.
This helps strengthen both of the eye muscles: long and
short distance eye muscles
C
Effects are seen by 3 months if done consistently
C
By using saliva in early morning, it serves the purpose of an
antiseptic
ii).Side to Side
Method :
ii). Move eyes side to side
Additional Information :
C
Removes glasses, contacts/lenses at all times
C
Do exercises with a rhythm
C
Before starting exercise, one should not have any perspiration on face
C
Make sure neck is still at all times
C
After waking up and before brushing teach, apply saliva into the bottom
eyelids inside of the eye, just like applying kajal
(3)
(iv). Close the Ears

Method :
(iv). Close the ears by the
palm and
the eyes and listen to one's
inner voice
Listening to Inner voice:
15 seconds
Ear :
(i). Up/Down
Method :
(i). Grab both ears from the
earlobes first and pull down
forcefully. Then pull the top
cartilage portion of the ear
upwards
(7 times)
(ii). Middle
Method :
(ii). Grab the ear from the
middle and
pull it sideways
(7 times)
(iii). Massage
Method :
(iii). Gently massage the ears
Massage: (15 seconds)
Benefits :
C
Eye sight may not be improved due to heredity, increase in
stress, or increase in T.V or computer usage**
C
This helps develop memory power, increases awareness,
and decreases laziness.
C
Improves hearing power
(4)
Face
Method :
Create heat by rubbing your hand
and rub your face in an upward
direction starting from your chin
(10 times)
Benefits :
C
This helps increase
blood circulation
C
It helps reduce and
prevent wrinkles and
increases radiance
(6)
(5)T h r o a t
Neck
&
Mouth
Method :
(1) Stretch and release
your throat muscles from
your collar bone
(i). Up/Down
Method :
(i). Move the neck upwards and
downward so that the chin touches
the collarbone
(ii). Side to Side

Method :
(ii). Move the neck side by side and
align the chin with the shoulders
(2) Mouth
Method :
(2) Breathe through the nose and
exhale through the mouth placing
three fingers between your teeth
Next, make a sound aaaaaaa
through the mouth
(3 times)
Benefits :
CThis helps decrease any
yawning
C Good for lungs and voice
C Helps control thyroid
problem
CThis helps remove carbon
dioxide and increase oxygen
intake
(iii). Rolling
Method :
(iii). Rotate the neck clockwise and
counterclockwise
(5 Time each one)
Benefits :
C This helps decrease any neck
pain
C Helps with upper stress pains
C Increases daily energy
C Helps relax the mind
C ** People with cervical pain should not do this exercise**
(7)
Shoulder
(8)
Chest
(i). Up/Down
(i). Throw/Pull Hands
Method :
Method :
(i). Move the shoulders up and
(i). Make sure the hands

start at the shoulder. While
breathing out throw the
hands forward while
bending the back. While
breathing in pull the hands
inwards as if you are
pulling a rope
down gently with the thumb

inside of fist;
(7 times)
(ii). Fingers on Shoulder Horizontal

Movement
Method :
(3 times)
(ii). With the fingers on the shoulders,

roll clockwise and counterclockwise the
forearms and make sure the elbows
touch in the front
(ii). Raise Hands Up/Down
(7 times)
Method :
(ii). Raise the hands up and
down with the elbows
straight. Breathe in when
raising the hands
Method :
(iii). With the hands, move the
forearms horizontally three times
and on the fourth, clap hands on
the backside
(10 times)
(7-10 times)
C
This helps
expand the chest,
controls asthma
Benefits :
C
This helps decrease
any shoulder problems
C
This helps expand the chest
C
Helps loosen upper back muscles
C
** Those whose shoulders pop should not do this
exercise**
Benefits :
C
Helps
cholesterol
with
(9)
Hands
(10) Stomach
Method :
(i). Wiggle fingers with slight pressure, keeping the arms and elbows
straight
(15 seconds)
Method :
(ii). Make your hands into a fist and then release
(10 times)
Method :
(i) While breathing suck your stomach inwards as much as possible
(ii). Movement of stomach
Method :
(ii). With both hands on the waist and feet 2 inches apart, bend
downwards 30? and look straight ahead; While breathing out, suck your
stomach repeatedly
Method :
(iii) Stretch hand by moving the moving the palm up and down
(10 times)
Method :
(iv) Move the forearms up and
down with the elbows being
points
(10 times)
Method :
(v) Hands in a fist, both elbows
straight, then rotate the shoulders
with both arms moving
(7 times)
Benefits :
C
Helps with arthritis
C
Increases blood circulation in hands
C
Builds muscles
C
Builds flexibility in shoulder muscles
Additional Information :
Keep the elbows straight at all times
Method :
(iii). Same steps as above except without breathing (holding your
breath outside)
(Each 10 times)
Method :
(iv). Bend in chair position, placing your hands on your knees, keeping
your back straight, and pull stomach in and out without breathing
(5 times)
Benefits :
C
Helps control diabetes
C
Control weight
C
Helps with digestion and other stomach problems
(11) Back/Waist
(i). Raising Hands and

Slide
Method :
(i). Keep feet apart; Raise
the right hand and so that it
is next to ear; Then bend
left side and hold; While
your bending the other
hand slides down. Then
breathe in and return back
to original position; Lastly,
breathe out and return
hands back down
(3 times)
(ii). Same as above with

interlocked hands
Method :
(ii). Same as above
except keep hands
interlocked
(3 times)
(iii). Twist Waist

Method :
(iii). Keep the face straight, twist the waist, and with
hands interlocked on each side
(3 times)
(iv) Twist Arms

Method :
(iv) Twist the body with arms moving horizontally
with one hand on the waist and the other on the
back
(10-15 times)
(v) Back Bend

Method :
(v) Do a three forth back bend with hands
on the lower back
(3 times)
Benefits :
C Helps with the flexibility of the back
C Reduces the fat around the abdomen
(12) Knee
(13) Feet
(i) Chair with arms out

Method :
(i). With arms straight outwards, bend
down on your knees in chair position and
breathe normally and hold for a while
(5 time)
(i) Butt Kicking

Method :
(i) Stand erect with the thumbs in front of the waist and
fingers at the back and kick the feet towards the butt
(ii). Place leg in the front, Kick out, Kick back
Method :
(ii). With the thumb front and fingers pointing back on
waist, move feet forward, cross it and kick outwards
(10 times)
Benefits :
C
C
Blood Circulation
Controls arthritis in the feet
(14) Relaxation
(ii). Chair without arms

Method :
(ii). Rest the thumb outwards on waist and
fingers towards the back; continue to bend
down in chair position and hold
(5 times)
Benefits :
C Makes Knee flexible
C Relieves from Knee Pains
Method :
With clear mind and no thoughts, lie on your back, palms facing
down, close yours eyes and relax
- From toe to your head, give autosuggestion for each part to relax
(2-5 minutes)
Benefits :
C
Balances energy in the body
C
Relaxes mind,
C
Releases Stress,
C
Free from tiredness and makes up for lack of sleep
Chapter 3:
Yoga Postures
(1)
(2)
Pavan Muktasan
Hold as long as possible in main position
Uttan Padasan
Hold as long as
possible in main position
Method :
Position: Lie on back
with feet together, palms
near thighs and facing the
ground and neck remains
straight.
Method :
Position: Lie on back with feet together, palms near thigh and facing ground
and neck remains straight.
(1)
While inhaling,
raise your both legs at a
30 degree angle. Legs
should remain straight at
all times.
(2)
While exhaling, go
back down.
(3)
Inhale again, and

raise both legs to
a 60 degree angle
(4)
Exhale again, and

go back down
slowly and relax.
(2-3 times)
(1) Bring one leg and

hold the knee with
hands close to chest.
(2) Touch your nose
to your knee and
breathe normally and
hold for a few
seconds.
(3) Bring your head
back down.
Bring your leg back
down to original
position
Now, do the same
posture by both kegs.
(2-3 times)
Benefits :
C
Helps digestion
C
Controls weight
C
Helps with knee problems
Benefits :
C
Controls gastric problems
C
Controls weight
C
Removes headache problems
C
Healthier Stomach
C
Healthier Knees
(3)
Sarvangasan
(4)
(Should Stand)
Halasan (Plow Posture)

Method :
Stay as long as possible in
main position
Position : Sarvangasan (Shoulder stand posture)
Method :
Position: Lie on back with feet
together, palms near thighs and
facing the ground and neck
should remain straight.
(1)
Lift your legs to a 90
degree angle. Breathe normally.
(2)
Legs should remain

straight at all times.
(3)
Lift your back with the

support of your hands on
your upper back so your
legs are higher in the air.
(4)
Try to move your hands up

your back as much as
possible to gain more
support and height.
(1 times)
Benefits :
C
Improves memory
C
Controls Thyroid
C
Improves eyesight
C
Relives cough and cold
C
Low blood pressure returns to normal
(1)
Slowly bring straight legs down and parallel to your head.
(2)
Allow the toes to touch the ground and breathe normally
(3)
Rest/Pause in this position.
(4)
While lifting legs again place back down on the ground and allow
legs to follow. Rest
(1 time)
Benefits :
C
Makes vertebrae flexible
Prevents old age problems
Improves blood circulation in legs.
Releases any stress from the shoulders and upper back

region.
Decreases insomnia
(5)
Setu Bandhasan
(2)
Radai Sthambhasan
(Bridge Posture)
(Banana Boat)
Method :
Position: Lie on back with feet together, palms near thigh and facing
ground and neck remains straight.
(1)
(6)
Bend knees so that feet are flat on ground. Grab your ankles with
your hands.
Inhale and raise hip area. Hold.
Exhale and release to original position
(3 times)
Benefits :
C
Helps back.
C
Helps the neck
C
Improves digestion power
Method :
Position: Lie down with both arms above your head
(1)
(2)
Lift both your arms and legs upwards. Your arms should be
touching your ears, and keep the elbows and knees straight.
While exhaling, move up and hold for a while, then while inhaling,
move down.
(3 times)
Benefits :
C
Prevents heart problems
C
Strengthens the heart
C
Prevent shoulder problems
C
Improves digestion.
(7)
Bhujangasan
(8)
Salabhasan
(The Cobra)
Method :
Position : Lie on your stomach with your heels and toes together. Place
your hands on the floor on either side of your chest, fingers pointing
forward with the tips aligned with your shoulders (your forehead should
be on the floor)
Method :
Position: Lie on stomach with feet together, palms near thigh and
facing ground and neck remains straight
(1)
While exhaling, lift legs of the ground as much as you can.
(2)
While inhaling, slowly bring your legs back down to the original
position.
(2 times)
1)
2)
3)
Inhale while lifting your forehead, chin, shoulders, and then your
chest of the floor.
Lift your upper body using your hands, and look towards the
ceiling with elbows being straight. Hold for a couple of seconds.
Exhale again making hissing sound and go back down with
forehead touching the floor.
(3 times)
Benefits :
C
Removes lower back problem
C
Controls Asthma Problem
C
Improves Lung Capacity
Benefits :
C
Strengthens abdominal muscles
Relieves constipation
Strengthens digestive system
(9)
Naukasan
(10) Dhanurasan
(Boat posture)
Method :
Position: Lie on stomach with feet together, palms near thigh and
facing ground and neck remains straight
(1)
Place straight hands above the head and palms facing down.
(2)
Inhale and lift chest, head and legs off the ground, curving the
back, as if the body was a boat.
(3)
Exhale and go back to original position.

(3 times)
Benefits :
C
Helps back
Reduces weight
Prevents Diabetes

Method :
Position: Lie down on stomach and bend the knees; Bend both knees
and touch legs on butt;
(1)
With both hands, grab both ankles strongly; keep the mouth
closed
(2)
With support of
hands on the ankle,
pull your legs
upwards. While
doing this, the
hands and chest
should also rise;
Overall, the
stomach should be
the only thing
touching the ground
and everything else
should be off the
ground
(3)
While returning
back to normal position, loosen hands, take legs backwards, let
thighs touch the ground, leave the toes
(4)
Bring the legs back to original position.
(2-3 times)
Benefits :
C
Strong spinal cord
C
Hand and legs nerves and muscles become stronger
C
Massages chest and stomach
C
Makes spine and back muscles flexible
C
Removes nervous weakness
C
Helps removes constipation
C
Acidity
(11) Baalasan
(12) Janushirasan
(Child Posture)
Method :
Position: Sit with legs stretched out on floor; bend right knee to inner
thigh to press the muladhar charka with the right heel
Method :
Position: Lie on stomach with head facing the right and the right elbow
on floor and bent towards the head. The right leg should also be bent.
The left and leg and arm should both be straight.
(3 minutes per side)
(1)
(2)
Raise hands with elbows straight and touching ears

Touch the left knee with the forehead, exhaling as you are
bending the waist slowly.
(3)
Interlock all fingers, press left sole with the hands
(4)
Hold position for 8 sec; breathe in as you return to original
position.
Repeat the process, this time with the right leg stressed out and left heel
pressing muladhar charka
(2 times)
Benefits :
C
Gives peace
Relaxation
Reduces Sleepiness and fatigue
Reduces blood pressure
Relieves stress and depression
Benefits :
C
Reduces excess fat
C
Helpful for constipation, seminal weakness, and pain in
waist and legs
C
Massages the spleen, liver, and abdominal organs
(13) Paschimottanasana
(14) Aardha Matsendrasan

Method :
Position: Stretch out the legs forward close to each other and keep
both hands on the knees,
(1)
While inhaling, raise both hands
(2)
Exhale and bend forward
(3)
Catch the big toes of the feet by the fingers,
(4)
While exhaling, touch nose between the knees; return and

breathe normally; don't bend the knees
Benefits :
C
Improves function of abdominal organs
Makes spine elastic
Reduces weight in abdominal

(2 times)
Method :
Position: Sit upright, and stretch out the legs;
(1)
Fold the left leg at the knee so that the heel presses the pelvic
bones (anus).
(2)
Bend the right leg also at the knee.
(3)
Bring it over the left leg.
(4)
Rest it by the side of the bent knee.
(5)
Catch the toes of the right foot with the fingers of the left hand.
(6)
Take the right hand back, twisting the trunk and touch the navel.
(7)
Twist the shoulders and neck towards the spinal cord.
(8)
Fix the eyesight on the elbow. 9. Retain this pose.
(10) Repeat for the other side of the body.
(1 time)
Benefits :
C
It massages the chest, ribs, neck, navel and abdominal
organs
C
It strengthens and stretches the spine and every single
vertebra
(15) Usttrasan
(16) Shashankasan
(Camel Pose)
Method :
Position: Sit on knees with toes up and back straight and both arms on
both sides of the body.
(1)
Breathing normally, stand on knees with back straight and arms
naturally on both sides of the body.
Method :
Position: Sit on knees with toes up
and back straight and both arms on
both sides of the body.
(1)
Inhale and raise hands above

the head.
(2)
Exhale and bend from your

waist towards the front and
touch your forehead to the
ground.
(3)
Keep your hands straight in

front of your on the ground.
Remain in this position for as
long as you can. Breathe
normally.
(4)
While inhaling, straighten your

waist and lift your hands up.
While exhaling, bring your
hands back to your knees
2)
3)
4)
Move right arm back and grab the ankle with the hand while
arching back.
Do the same with the left hand and arch back even more.
Return back to normal position
(2 times)
Benefits :
C
Helps reduce diabetes and asthma, Improve height ?
(1 time)
Benefits :
C
Pacifies anger
Reduces mental Restlessness
Relieves blood pressure

(17) Yog Mudra
(18) Tulasan

Method :
Position: Sit upright in padmasana.
(1)
Place the left
hands behind your
back make a first.
(2)
Grasp the left wrist
with the right hand,
placing your hands
at the end of the
spinal cord.
(3)
This spot is known
as the center of
energy. Hold the
arms as straight as
possible.
(4)
While exhaling
bend the body
forward, keeping
the hands at the
back.
(5)
Touch the floor with the forehead.
(6)
Holding the wrist, raise the arms as high as possible while
keeping them straight.
(7)
Breathe normally. While inhaling, return to the upright position.
(8)
Reverse the process for the right wrist.
(2 time)
Benefits :
C
This heals abdominal disorders
C
Relaxes the entire spine.
C
It develops memory power.
C
It builds up powerful muscle of the face and brain as well
as providing energy to the facial and cranial nerves.
(Balance Posture)
Method :
Position: Sit on
knees with toes up
and back straight and
both arms on both
sides of the body.
(1)
Lift right knee

up so that the
right foot is flat
on the ground.
(2)
Lift the left

knee up (the
left knee
should still be
on toes).
(3)
Keeping your
balance,
cross your right leg so that your leg is resting on your right knee at
an almost 90 degree angle. Put both hands together (as if
praying) and try to keep balance.
Repeat on opposite side
(2 time)
Benefits :
C
Improves concentration
Strengthens leg muscles
Healthy backbone
(20) Trikonasan
(19) Tarasan (palm tree)
(Triangle Pose)
Hold as long as possible in

main position
Method :
Position: Stand erect with the heels
together. Hands are hanging down close
to and facing the body.
(1)
Inhaling, raise the arm to the side,

keeping them straight.
(2)
Interlock the fingers and stand on

the toes while holding the breath.
(3)
Stretch the body to its fullest

extension.
(4)
Exhaling, bring the arms down and

stand fat on the feet.
(3 times)
Benefits :
C
It increases height
Relieves constipation
Reduces fat in the abdomen,

hips and stomach
helps avoid laziness.
It is helpful for pregnant

women
Method :
Position: Stand with feet slightly spread apart, and hands up and
parallel to the ground.
(1)
(2)
(3)
(4)
Place right hand on hip, and left hand up and parallel to the ear.
Bend only your right leg, keeping your left leg straight.
Tilt back to the right, while sliding your right hand until it reaches
your ankle.
Your left arm should be parallel to the ground. Gently move back
to the position and do this on the left side.
(1 time)
Benefits :
C
Flexible Waist
C
Beneficial for women's diseases
C
Tones abdominal Organs
C
Reduces pain in the lower back
(21) Mahavirasan
(22) Chakrasan

Method :
Position: Stand with feet slightly spread apart, and hands up and
parallel to the ground.
Method :
Position: Lie on back with feet together, and arms straight above the
head, lying on the ground with palms up.
(1)
Bring hands near the ear with palms facing down and elbows
bent.
(2)
Bend the
knees and
bring them
close to the
buttocks with
feet flat on
ground.
((3)
Inhale and
raise the hip
area up, while
arching back.
(4)
(1)
Place both arms behind back.
(2)
Bend the right knee while keeping the left leg, straight.
(3)
Slowly bring your nose down to touch your feet, as much as you
can.
(4)
Finally, slowly come up and do this on the left side.
Try to go as far
up as much as
possible.
Exhale and
release while
slowly going back to original position.
(1 time)
(1 time)
Benefits :
Benefits :
Expands chest area
Reduces sleepiness and fatigue
Aids asthma Problems
Reduces blood Pressure
Strengthens back
Relieves stress and depression
Aids digestive system
(23) Suryanamaskar
(Sun Solutation
Posture)
(2) Exhale slowly bending
forward, touching the
earth with respect until
Method :
the hands are in line
Position: Stand up straight
with the feet, head
with hands in a praying
touching knees.
posture against nose.
(3)
Inhale and move the right leg back away from the body in
a wide backward step. Keep the hands and feet firmly on
the ground, with the left foot between the hands. Raise
the head.
(1) Spread arms out

and arch back.
(4)
While exhaling, bring the left foot together with the right.
(6)
Keep arms straight, raise the hips and align the head
knees, hands, chest, and forehead are touching the
with the arms, forming an upward arch.
ground.
(7)
(5)
Exhale and lower the body to the floor until the the feet,
Inhale and slowly raise the head and bend backward as
Inhale and raise the arms upward. Slowly bend

backward, stretching arms above the head.
(9)
Inhale and move the right leg back away from the body in
a wide backward step. Keep the hands and feet firmly on
(11) Inhale and raise
the arms upward.
Slowly
bend
b a c k w a r d ,
stretching arms
above the head.
(12) Stand facing the
direction of the sun
the ground, with the left foot between the hands. Raise
the head.
(10) Exhale slowly bending forward, touching the earth with
respect until the hands are in line with the feet, head
touching knees.
with both feet

touching. Bring the
Chapter 4 :
Pranayam
The discovery of prana (breath) is an invaluable gift to
mankind by the sages. Prana is above physical science. It is
the life of soul. In yoga, the act of controlling the activity of
inhaling and exhaling is known as pranayam breathing
exercise. In this regard, latent powers are awakened with
breathing exercises. Prana is not a body part, but a source of
energy. It is associated with the subtle body. The base of
acupressure and acupuncture is also prana. The body's entire
a activities are controlled by prana. There is hidden prana
power in everyone. It is important to understand it, to awaken
it, and to use it right. This is possible through pranayam.
In pranayam, rechak is to exhale, purak is to inhale, and
kumbhak is to hold the breath. The right nostril is known as the
suryaswar and the left nostril is chandraswar. One who
practices pranayam should not consume alcohol. Pranayam
can be harmful to one who has any addictions. There are
many types of pranayam. We will discuss three of the
important ones.
B
The fruits of pranayama are presented much more

quickly than yoga and exercise; so pranayama is a more
effective technique.
RULES
B
Perform in fresh air
Avoid polluted areas
Benefits
Keep body as well as neck straight
Reduce weight (Control and maintain weight)
Perform under proper (expert) guidance
Prevents and reduces allergies, cough, and sinus

problems
DEFINITION
Improves digestion power and process
Pran : Vital energy
Reduces thyroid problems
ayam: Expansion or Regulation and control
Controls diabetes
Different kinds of special breathing
Relieves asthma
If you do more than the limit, there are side effects:
KEY TERMS
B
Rechak: Exhalation (breathe out)
Purak: Inhalation (breathe in)
Kumbhak: Holding your breath
Fever B Pimples B Dizziness
Soreness in stomach muscles
2.
Anulomvilom
Pranayam
(Alternate nostril
TYPES OF PRANAYAMA
1.
Kapalbhati
Breathe OUT forcefully while

sucking stomach IN (avoid
breathing exercise)
n
Technique
Breathe in from right

nostril
expansion of stomach)
n
Put pressure on navel, rather than
Breathe out from left

nostril
throat
q
Duration
Breathe in from left

nostril
Beginning: 6 cycles of 15 breaths
Later: 10 cycles of 50 breaths (after 2-3 weeks)

Breathe out from right nostril
Use your right hand fingers to close each nostril
Two methods
Thumb on right nostril
Index finger on forehead between two eyebrows
Breathe in and out from

right nostril
Middle finger on left nostril
Breathe in from right

and out from left nostril
Slow and deep breaths

only
3.
Suryabhedi Pranayama
Duration
q
Beginning: 10 cycles (5 min)
Maximum: 30-50 cycles (15 min)
Right nostril is
related to the sun
(heat) and it results in
activity, energy, and
power. The left nostril
is related to the moon
(coolness) and it
results in creative thinking and planning.
Since
Suryabhedi involves breathing primarily from the right
nostril, it is avoided in the summer so our bodies do not
heat up.
n
Rules
q
Double the time of inhalation for exhalation
Double the time of holding out breath for holding in your

breath
In the beginning (3 - 4 days), do not practice holding in

breath (Kumbhak)
Conclude practice of this pranayama only after finishing

cycle
Make sure you don't put too much pressure on the

cartilage
B Summer: 2-4 minutes

B Winter: 10 minutes
Benefits
q
Reduces cholesterol and HEART disease
Activates the nervous system
Balances the hemispheres of the brain
Duration
By performing this pranayama, you increase the

intensity of the results of
Benefits
B
Controls cough
Reduces weight
Controls depression
Energizes body
4.
Chandrabhedi Pranayama
5.
Ujjai Pranayama
Opposite
Breathe in and out, but

have the breath going in
and out touch the throat on
its way in/out.
of
Suryabhedi
pranayama
n
Two methods
Slow and deep breathing
Breathe in and
Sounds asthmatic
out from left
Duration: 5-15 minutes
nostril
Benefits
Breathe in from
Improves concentration
left nostril and
Cures thyroid problems
out from right
Makes your voice crystal

clear
Rests and relaxes your brain
6.
Shitali Pranayama
Technique
Fold tongue
vertically and
inhale from your
mouth and
exhale from
your nose.
Duration: 3-5
minutes
Benefits
Controls acidity
Lowers blood
pressure
nostril
n
Duration
Winter:
2-4
minutes
B
Summer: 10 minutes
Pleasant weather: Do Anulomvilom rather than

Suryabhedi or Chandrabhedi
Since left nostril brings coolness, we avoid breathing

primarily through it in the winter.
Benefits
Reduces blood pressure
Controls acidity
Reduces headaches and sleep problems
7.
Shitkari Pranayama
9.
Kumbhak Pranayama
Fold tongue
between teeth and
lip while inhaling
from your mouth
and exhaling from
your nose
Inhale with 2 nostrils,

take breaths in and
out and then hold
your breath inside as
well as outside
Benefits
Focus your mind
Develop self-control
Prevents asthma
By holding your
breath inside, the
oxygen has enough
time to spread throughout your body, and by holding
your breath, you can also control wandering thoughts.
10.
N a d i s o d h a n
Pranayama
Same method as
Anulomvilom, but faster
breaths
Benefits
Cleans up vital energy

flow
Duration:
minutes
Benefits: Same as
Shitalipranayama
8.
3-5
Bhastrika Pranayama
S a m e
a s
Kapalbhati
pranayama, but
breathe in and out
forcefully
Duration: 5-15
cycles 15
breaths
Benefits
Develop digestion
power
Develop appetite
Purify mind
11.
Brahmri Pranayam :
Memory capacity is declining with the increased use of
technology. Many students complain that they read a lot
yet cannot remember as much. Furthermore, they may
remember their studies for a short time, but will forget
thereafter. Why does this happen? The main reasons
why we forget are lack of proper attention and
concentration, lack of interest, procrastinating, drugs
smoking stress, restlessness, deficiency of vitamin B12, strong negative thoughts, etc. One can increase
memory power. through this pranayam.
5.
Make 1 buzzing sound in 1 breath. Do this 7 times in the

beginning.
Experiment for health :
Method :
1.
Sit down in dhyan mudra [meditation posture].
2.
Close your ears with your fingers so that you cannot

hear any noise. Gently close your eyes.
3.
Inhale deeply and make a buzzing bee sound through

the throat and nose.
4.
While making this sound, keep the tip of the tongue aloft.
Keep your lips closed.
Many complain, I wan to do yogasanas, but my

body does not bend. To combat this, follow these
simple tips : Eat a light dinner. Go to bed early and get
up early. After getting up, drink 1-2 glasses of water as
soon as you arise from your bed. Then, take a tender
branch of the neem tree to be used as a toothbrush. Be
sure to go for a morning walk. Empty your bowels and
then try the postures. You will see a magical
improvement.
Chapter 5 :
Meditation
Importance
- 4 Levels:
- More pain and less karma: Hellish beings because
they suffer by force and have no choice
- More pain and more karma: Humans who fast and do
tapa by choice
- Less pain and less karma: Heavenly beings
- Less pain and more karma: Humans who meditate
-Mahavirswami said that:
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'Just as in the body, the most important gem is the brain and in
the trees, the most important gem is the root; in the same way,
in a sadhu's life, the most important gem is meditation'
-Every human being does meditation and one cannot survive

without it; Our (Worldly people) meditation is social (external),
not spiritual (internal);
Definition
The key behind meditation is awareness; Concentration is the
tool that helps enter meditation
2 Kinds of Awareness:
- Social/External Activity
- Internal Object and breathing, self, thoughts
and master that one; do not keep changing postures each

time of meditation; For kids, padmasan is good
Hand:
4 Types of Meditation
1)
Aarta Dhyan- sorrowful meditation; concentrate on one

thing; ex) depression
2)
R a u d ra D h ya n - a g g re ssi ve ; a n g e r; vi o l e n t
meditation
3)
Dharma Dhyan- concentrate on pure object; breathing;

idol
4)
Shukla Dhyan- attachment less, thoughtless, hatred

less meditation
Wisdom: thumb and index finger touch in curve and

other 3 pointing up
Jin-Mudra: left hand under right hand and both

hands on lap
Backbone and Neck

F Erect, without stiffness; keep straight but muscles
should be relaxed
Eyes
F Sofly closed, most energy comes from eyes, so by
closing eyes, all energy goes within you
Techniques
F The following should be done in sequence:
Postures:
F Sukhasan: no pain;
cross-legged posture
F Ardha padmasan:
half lotus posture
F Padmasan: full lotus
posture: recommended
F Diamond: Vajrasan:
fold legs under you
Steps of Meditation
(1)
Sound Meditation (Om Kar Dwani)
- common OM sound
for peace
-Duration: 5, 7, or 9
times
- Procedure:
- Breathe in
F Pick one posture that

is comfortable to you
- 7 seconds O and 7
seconds M sound
concentrate on mind and feel vibrations
Creates an armor surrounding your body
First select a specific object (ex: murti, dot)
The sound circles around you and prevents other

thoughts from entering
Keep a distance 3-5 feet
With naked eye, stare at object without blinking

eyes
If you do blink, close your eyes and concentrate in

the middle of your forehead
- Process:
(center of intuition)
(2) Steadiness of
Body Stillness
(4) Chanting Mantra

F This improves your
patience and calmness
F Until your body is not
still, then your mind
cannot be still
(3)
Tratak Meditation
- Very strong technique

to go into meditation
- Benefits: improves
e y e
s i g h t ,
concentration,
confidence, will power,
can convince your
ideas easily to others,
helps develop
mesmerizing power to
others
- Very easy to
concentrate on a
word
Ex: Om, Aim,
Namokar Mantra
(any line out of 5
lines), Om Aim
Namaha, Om Rhim
Araham Namaha
(increases inter
strength and gives
family harmony)
-
5-10 minutes
do with repetition
Most important thing is rhythm
Saying out loud is better than internal
Benefits: Increases concentration, increase inner

strength, brings stability in life
(5)
Swar Santulan
Sadhana (Alternate
Nostril Breathing
Meditation)
Breathe in
through right nostril, then
breathe out through left nostril,
then breathe in through left
nostril and breathe out through
right nostril
At first, use the
fingers, but afterwards you can
do it mentally. Mentally,
although you are normally
breathing through both
nostrils, mainly focus on your concentration. First, mentally
think of the same process as with fingers, but do it mentally. So
think that you are breathing in through the right nostril and
breathe out through left nostril. At first, you are breathing
through both nostrils, but soon automatically, it will follow your
mental thought;
(6)
- This is one of the real techniques of meditation because it

gives you full and maximum awareness and a pure form of
meditation
- This is not the same as pranayam because pranayam is an
exercise while meditation is the practice of your being. In
meditation, it is more natural and no active actions
- This is the goal of meditation because awareness is the goal
- 5-20 minutes
-Who watches the breath?
-mind is there to control, give attachment
- soul watches or perceives the breath, stays neutral, no
judgment, and undergo the experience
(7)
Body Perception Meditation
From leg to head,

observe entire
body's tingling,
sensation, pain,
uneasiness, etc
without any
judgment
Benefits:
Breathing Meditation
- Technique: concentrate
on the nostrils and simply
watch the normal or
natural breath without
pressure/force. As you
observe your breathing, it
will automatically and
gradually slow down your
breathing and thus, will
calm your mind;
i n c r e a s e s
grasping power,
increases concentration, and improves healing process
-
The actual pain killer meditation
Helps wipe away the pain of that particular area because

brain is not involved. Also when you are focusing your
being, your vital flow helps decrease and balance that
pain.
Do 10-20 minutes
2 Methods: You can go in order from leg to head or just

focus on a particular part
(1)
Muladar (tailbone)- root place of all the energies

(a) If that energy travels to the top of the head and
permanently stays there, one attains Moksha
(b) Mantra Lum:
(8)
Chakra Meditation
Entire body is made up of vital energy
whatever vibrations or sensations occur, just simply
and consciousness; (except hair or
observe without judgment; sensation is a sign of
nails) Certain parts of body have
activation
(i)
excess vital energy and is
Meditation: Concentrate mind on that center and
(ii) Yoga Posture: Halasan, Usttrasan
concentrated in that area- area that is
(iii) Pranayam: Anulom Vilom
the junction of everything. Wherever

there is the meeting of both
consciousness and vital energy in a
large pact amount= charka
-
(2)
Swadhisthan Chakra (4 inches below belly button)

(a) Mantra Vum:
If you activate all these chakras, you

can develop a lot of inner power and
(i)
these are all the techniques to open
(ii) Yoga Posture: Chakrasan, Yog Mudra
these charkas; Ex) yoga postures,
Meditation: same as abow
(iii) Pranayam: Kapal Bhathi
meditation, pranayam, and chanting;

(fasting is for manipur chakra)
-
There are 7 chakra spots; If you target
(3)
Manipur Chakra (navel-location but charka is the entire
any of these, you can control entire
portion from navel to back bone)
body and remove any physical
(a) Improves strength, mental power, digestion power,
problems/diseases. By activating
charka, you can predict any illnesses;
-
Chakra spots
confidence, bravery, fearlessness

(b) Mantra: rum
(i)
Meditation: same as abow

(4)
(5)
(6)
(ii) Yoga Posture: Cobra, Navakasan (boat),

bhujangasan
(iii) Pranayam: Kapalbhathi, Bhastrika
Anahat Chakra (located middle of the heart)
(a) Improves innocence, childhood, immune system,
brings positive feelings
(b) Opens the thymus gland, which usually closes after
12 years and childhood years are over, but this
keeps it open
(c) Mantra: yum
(i) Meditation: same as above
(ii) Yoga Posture: Pavan Mukhatasan, Radhai
Stambasan
(iii) Pranayam: Kumbhak Pranayam
Vishudhi Chakra (middle of throat)
(a) Cures thyroid problem, brings purity
(b) Mantra: hum
(ii) Yoga Posture: Sarvangasan, Mastyasan
(iii) Pranayam: Ujjai Pranayam
Aagnya Chakra (center of intuition)
(a) Mantra Om
(ii) Yoga Posture: Sirshasan, Sarvangasan
(iii) Pranayam: Kumbhak pranayam
You can recite mantras 7 times or do one mala
(9)
- This is the
u l t i m a t e
meditation/tec
hnique
We s h o u l d
concentrate
mind on brain
and simply just
observe the
thoughts. This
helps break
th
(7)
(a) Develop confidence, improves 6 sense, know the

future (psychics)
(b) Mantra Om
(ii) Yoga Posture: Shashank asan (rabbit)
(iii) Pranayam: Anulom Vilom
Sahasrar Chakra (top of head)
(i) Helps give enlightenment
Thought Perception Meditation
any thought processes

Humans have 2 habits: thinking oriented and those who
are perception oriented
We have more thinking process and less of perception.
By improving perception habits, we decrease thinking
habit or controls it.
This develops perception thinking habit.
In a time line, there is a greater interval of thinking
orientation and small interval of perception. By doing
this meditation, this actually switches. There will be a
greater interval of perception orientation and the small
time of thoughtlessness is the key
Timelessness, egolessness, and thoughtlessness : 3
things achieved by this

Shrimad Rajachandra said, Every living being has the
capability of being a Siddha- the moments we have no
thoughts are the short times we are actually
experiencing the siddhas and destroy most amount of
karmas= final goal of meditation.
Controversial issue of why we should not think so much
and experience more thoughtless meditation? The
thoughts that come from thoughtless moments are
actually the most creative thoughts. The rest thoughts
that come from other thoughts are all misleading and
have no meaning. The dynamic speakers, great
scientists all gain their thoughts from these thoughtless
moments
Experiment of Meditation
Relaxation
Before
you begin the
practice of
kayotsarg, set
aside enough
room for you to
lie down. Stand
up in your place
and let us all say
our resolution for
kayotsarg
t o g e t h e r.
Repeat after me:
I am practicing kayotsarg to relieve myself from

physical, mental, and emotional tension. I will practice
kayotsarg for 25 minutes and afterwards, I will come back to
the normal position. I will not go to sleep.
Now, keep your feet next to each other, interlock your
fingers, and we will stretch three times.
1 While Breathe in Stretch your body, Raise your arms
above your head, 2- and stand on your toes, 3- Place your
toes down, 4- Relax and bring your hands down
Now we will place our legs down and lie on the floor. Try
to keep a distance of 1 foot between your feet and keep your
hands away from your body, with your palms facing upward.
Softly close your eyes and keep your body steady and still.
Become very calm and take slow and peaceful breaths.
Now you will relax your entire body from the toes of our
feet to our head through autosuggestion. According to my
instructions, you will relax your body.
Concentrate on your right leg's big toe. We will practice
Relaxation through the mind, without moving the body.
Penetrate the toe's muscles and through autosuggestion
while using your mind, relax the toe. Sense in your mind that
your toe is relaxing. In the same way, you will relax the other
toes of your foot, your heel, ankle, calf muscle, knee, thigh
muscle, and hip joint. Concentrate your mind on each part
one by one, and lovingly and lightly, give the muscle the
suggestion to relax, relax, relax
Think to yourself that the muscles of your legs and
nerves are relaxing. Feel that your right leg has now become
completely relaxed. Keep the body steady and still and resist
any urges to fall asleep. Be alert and aware. Relax your left
leg from the toe to the hip joint. Try to concentrate your mind
on the left toe and relax each part one by one. Give the
autosuggestion lovingly to each part Relax, RelaxFeel
that your left leg is becoming relaxed and cool.
Move your consciousness from your legs further up to
the middle portion of your body. Now you are going to relax
the middle part of your body from the waist to the neck.
Concentrate your mind on your abdomen, then the kidneys,
large intestine, small intestine, duodenum, stomach,
pancreas, liver, gall bladder, and diaphragm. Relax the whole
part of your digestive system through light and loving
autosuggestions. Experience that all your digestive system's
parts have become completely relaxed.
Now relax your chest and back area. Concentrate your
mind on your chest and try to relax your heart, your lungs, both
the ribs and the side, and then travel from your lower back to
the neck. Concentrate your mind on each part and give loving
suggestions to relax. Relax, Relax, RelaxNo future plans,
no past memoriesJust be in the present moment.
giving autosuggestions. Experience that your left hand has

become completely relaxed.
Now you will relax the upper part of your body from your
throat to your head. Relax each part one by one starting from
the throat. Concentrate your mind on the throat and relax it.
Relax the muscles in your throat the larynx, the pharynx, and
the vocal cord.
As each part relaxes, move your
consciousness upward from there. Concentrate your mind on
your chin. Relax your chin, your cheeks, your lips, the insides
of your mouth your teeth, gums, tongue, palate, nose, eyes,
ears, forehead, and the head. There are very very small parts,
and with full concentration, you can relax these small parts.
Make your entire face completely stress-free and anxietyfree. Be completely calm and relaxed. Loosen the grip on
your teeth. Loosen your face muscles. Keep your eyes softly
closed. Relax your eyebrows and your forehead.
Relax your brain, which is the most important part of
your body. Go deep inside your brain through each hair and
relax each neuron, sensory neuron, motor neuron. Proceed
to relax all the centers of the brain. Maintain alertness and
consciousness. Do not fall asleep. This is to be done while
keeping the body motionless. Relax the brain, the mind, and
the head. Sometimes the weight of the mind is greater than
that of the body due to the amount of stress, the pressure, and
the several responsibilities that we have. Let them go. Relax
your mind. Sense that your entire body is becoming cool.
Experience lightness throughout your body. Feel that your
body is becoming as light as cotton.
Experience that your chest and back of your body have

become relaxed. Now you will relax both the hands, one by
one. First relax your right hand from your thumb to your
shoulder. Concentrate your mind step by step and give the
suggestion to relax. Relax your nerves, your muscles, and
your cells. Let your arm become weightless. Experience that
your right hand has become completely relaxed and free from
stress and stiffness. In the same way, relax your left hand from
your thumb to your shoulder. Relax each part one by one by
The body has become so relaxed that it radiating a white

color. This radiation has permeated/spread on all four sides of
your body like a quiet, calm river that is flowing around the
body. Let your body float on the white ocean. Let it go. Set it
free. Your body is flowing in the ocean like a piece of wood.
You are standing at the shore and watching your body flowing.
Everywhere you look, natural beauty surrounds you. Leafy
and bountiful, green trees with charming birds that are singing
beautiful songs. The sun is rising. The rays of the golden sun
are falling on the ocean. The ocean's water is sparkling
because of the sun's rays. Everywhere there is a very natural
and peaceful atmosphere and in this, your body is floating.
You are enjoying watching your body float. Just as much as
your body floats, that's as much you will become weightless
and free. Everything your stress, depression, problems,
and frustration will all disappear while you are floating in the
white sea.
Now your body is taking a U-turn and coming back to
your self. Allow your body to come to where you are standing
and watching. Let it come back slowly. Your body is almost
back at the shore.
It is becoming one with your
consciousness, your soul. The river is still flowing and in that,
you have become fresh, problem-free, and light.
Now for the last one or two minutes, go deep in your self,
and realize yourself. Go beyond logic, beyond thinking, and
realize yourself. Get in touch with yourself. Try to answer the
question who am I? Find the actual answer, without using
intellectual power. What exists beyond mind, beyond body,
beyond intellectrealize it, experience it.
Now slowly, without any rush, come back from the
Relaxation. Start from the brain, face, chest, hand, back, and
both the legs and activate them. From top to bottom, bottom
to top, move your consciousness. Activate your entire body

and mind. Take a few deep breaths and activate your entire
mind. You are coming back to the world in a tension-free,
stress-free state. Keep both fists together, raise both your
hands above your head, bend both knees, turn to the left, and
come back to a sitting position with help of your palm.
Relax. Close your eyes for a second. Calm down for a
while. Fold your hands and we will recite a sutra:
Arihante sharanam pavvajjami
Siddhe sharanam pavvajjami
Sahu sharanam pavvajjami
Kevali pannatam dhammam sharanam pavvajjami
Rub your hands together, press them on your eyes, and
bring your hands down slowly. Take the posture of
worshipping and we will practice vande sacham, where we
bow down to the truth.
Let's say it together: Vande Sacham when we say
sachem, touch your head to the floor. Inhale, then come back
and repeat this three times.
Meditation
Before beginning the practice of meditation, set aside
enough room for you to sit. We will now begin to start our
practice of meditation.
Select any type of posture that is most comfortable
to you, whether it is the full lotus posture, half lotus posture, or
cross legged posture. Keep the hands on the lap without any
pressure right hand on top of left hand. Neck and back should
be straight without any stiffness, and softly close the eyes.
The first step is Om Kar Dwani; concentrate the mind in
the brain and feel vibrations in brain while receiting Omkar
Dwani.
We will practice this for 5 times. Inhale and we will start
together.
'Ooooo sound for 7 sec and Mmmm sound 7 seconds'
Keep both eyes closed, remove glasses; Keep the body
relaxed, steady and free from stiffness; Don't try to move the
body; relax all the muscles and nerves; entire body should feel
relaxed; Keep the body steady and relaxed until we finish
meditation.
rd
The 3 step is breathing awareness meditation;

Concentrate the mind at the nostril and try to perceive each
incoming and outgoing breath; remain fully aware of each and
every breath, keep breathing normal without any force or
efforts, fully natural; look at each breath and slowly the
breathing rate will decrease; breathing will get slower and
slower. Become very calm and take slower and slower
breaths. The slower the breathing gets, the more the mind will
become at peace and remain calm.
One moment will come when your breathing will be so

slow that you won't even know that you are breathing. At that
moment, your mind will be at the most peaceful state; No past
memory, future plan, just be aware of present breathing;
The fourth or last step of meditation is thought
perception meditation. Concentrate the mind in the brain and
any thoughts that come in the mind and see it with neutrality
without any judgment or choice.
Concentrate on the vacuum spot. As one thought leaves and
before another thought comes into the mind, the space
between is the vacuum and you should concentrate on this
spot. If you think about your thoughts, then your thoughts will
automatically stop.
Now slowly, without any rush, we will come back from
meditation by reciting Om Kar Dwani three times: Inhale and
say together:
Ooooooo (7 seconds) Mmmmmm (7 seconds)
Rub your hands together, press them on your eyes, and
bring your hands down slowly
Conclusion of Meditation
If your mind goes anywhere or wanders, try to have it

come back; if you have any thoughts, do not try to stop them.
Instead, perceive these thoughts and then focus on your
breathing again. If you move your body in any way, it will
disturb your breathing and will cause the mind to wander even
more; Thus, keep the body still and keep normal breathing.
In conclusion, meditation is a practice that results in the

ultimate form of being and self actualization. It is the key to a
successful and healthy lifestyle giving you the experience of
Siddha. Meditation is all about the flow of vital energy within
the body and determines your destiny and also guarantees a
healthy present. It is the only technique that destroys most
karma with very little efforts. It is a proven technique that all
great people have practiced be it scientists such as Einstein,

Gods- Tirthankaras and humans- such as Shrimad
Rajchandra.
Meditation is an extremely powerful tool that we can use
to achieve self-actualization. Meditation is not concentration,
but awareness. It allows us to destroy the most karma while
experiencing the least suffering, which makes it a very
effective technique. Although we meditate daily on wordly
thoughts, we need to take time during our days to meditate on
spiritual thoughts.
There are several techniques to achieve this spiritual
meditation, where we start with "Omkar" chants to bring peace
and form a shield to outside thoughts. Thereafter we practice
stillness of the body and tratak meditation. These types of
meditation help us develop the skills necessary to perform the
ultimate forms of meditation.
With the practice of breathing meditation and other
forms, we can then go into higher forms such as Chakra
Meditation.
If we can gain control of the chakras
(concentration of energy) in our bodies, we can prevent
physical and psychological problems from affecting us as well
as regulate our vital energy flow. After mastery of Chakra
Meditation, we can undertake Thought Perception Meditation.
Through this meditation, we develop a perception-oriented
mind over our thought-oriented mind and get closer to our
ultimate goal of liberation. Meditation is not only a technique
that improves our physical and mental health, but it also
furthers our spiritual well-being; therefore it is worth pursuing
and mastering.
Chapter 6 :
Fourth, do not sun gaze on the concrete. It is better

to sun gaze on raw land.
Sun Gazing
B
Sun gazing is the ability of the naked eyes look at the
You should try to sun gaze in the same place and

time.
sun. You are allowed to blink you eyes while casting your
gaze. You may think that sun gazing is dangerous however;
the intensity of the sun within1 hour before sunset and after
sunrise is less than the intensity of T.V.! The rules of sun
gassing are:
B
Lastly, when sun gazing remove your shoes.
In the normal age group, one should start sun gazing for
only ten seconds and each day, increase the time each day be
ten seconds. You can go to a maximum of forty four minutes,
First, you must gaze within 1 hour after sunrise or

before sunset.
but do not go past this time.

There are many benefits in sun gazing. One can receive
Second, you have to take out your glasses if you
much energy from sun gazing. Think of an apple and a potato.
wear glasses.
Which gives more while a potato is not? What do we call a lazy

person that only sits on a couch? A couch potato. Why not a
Third, you should not sun gaze for more than 45
couch apple?
minutes.
Not only this but, 70% to 80% of foods energy is used to
fuel tensions and worries. Sun gazing eliminates these
tensions and worries, and thus less energy from food is
needed reducing obesity. This will eventually eliminate the
need for food and hunger completely.
Sun gazing improves eyesight and it will rid you of your
prescription. It controls laziness, hunger, depression and
activates neurons in the brain giving the person a stronger
memory. Your face becomes brighter and gains a natural glow.
Chapter 7 :
Until these five elements are disconnected, we can't get

any benefits.
If we touch and hold our fingers together, we receive

benefits
Postures
Health Improving Health Postures
n
Everyone wants to be healthy. No one likes to take

medicine or visit the doctor.
In this luxurious/ modern life, it's hard to be healthy.
The health options are a bit difficult and complicated.
Yoga is good but the results are over a long period of

time.
It's hard to get help to be healthy in this century.
What's the easiest way?
Yogis created an easy technique health improving

hand postures
Anyone can use this method
Our body is made of 5 elements - fire, air, space, earth,

water
After we die, our 5 elements dissolve in themselves

because they mix with one another. They go back to
what they originally were.
Our five fingers have 5 elements

B
Thumb fire
Index air
Middle space
Ring earth
Pinky - water
Hand Postures
(1)
Posture of
Knowledge
(Gyanamudra)
(a)
To u c h y o u r
thumb and index
finger (tips, apply
light pressure).
Other 3 fingers
straight. Put
(Gyana Mudra)
them on the lap
or in the air. Concentrate your mind on your tips and feel
the pulse. You can multitask while in this position.
(b)
Controls anger and improves the memory. Activates

your neurons
(c)
Picture:
(2)
Gastric Control
P o s t u r e
(Vayuvijay
mudra)
(a)
Place your index

finger into the
(Vayu Vigay mudra)
root of the thumb. Apply pressure on your index finger.

(b)
Controls gastric problems, diabetes, and arthritis
(c)
Picture
(3)
Sun Posture (Suryamudra)
(a)
Bend the ring

finger and put into
root of thumb.
Other fingers
s h o u l d b e
straight. Apply
light pressure.
(b)
Controls weight
(c)
Picture
Earth Posture (Pruthvimudra)
(a)
Connect tip of
ringer finger to
thumb. Apply light
pressure.
I n c r e a s e d
absorption of
nutrients from
food causes
p r o p e r
development of the body
Water Posture
(Varun Mudra)
(a)
Join the tips of

your little finger
and thumb. Apply
light pressure.
(b)
Prevents skin
disease
(Pruthvimudra)
(Varun Mudra)
(c)
Picture:
(6)
Vital Energy Posture (Mahapranmudra)
(a)
R i n g fi n g e r,
thumb, and pinky
should be joined.
Pressure
(b)
I m p r o v e s
eyesight
(c)
Picture
(7)
Cow Posture (Dhenumudra)
(a)
Label your fingers

1-5 starting from
the thumb up to
the finger.
Interlock your
fingers together
with your palms
(Surya Mudra)
(4)
(b)
(5)
(Mahaprana-Mudra)
(Dhenu Mudra)
rd
touching. Carefully touch your 3 finger of the right hand

nd
nd
to the 2 finger of the left hand. Than touch the 2 finger

of the right hand to the 3rd finger of the left hand. In the
same way, try this with the 4th to the 5th of each hand.
Make sure to keep your fingers joined while combining
the other fingers, but you are allowed to open up the
palms and adjust your hands.
(b)
Helps relieve stress, anxiety, and depression. People

with these symptoms can't do it.
NAMASKAR MUDRA
In Jainism, there is the Navkar Mantra, where we
respect the five great souls
B
5 postures that respect these 5 great souls
Allows us to exercise while paying respect to the Panch

Parmeshti
B
5 mudras
(1)
Arhat Mudra (Short form of Arihant)
(2.
Siddha Mudra
(3)
Acharya Mudra
(4)
Upadhyay Mudra
(5)
Muni Mudra
Last four lines of Navkar Mantra have four of their own

Mudras, but they do not have specific names.
B
For all mudras, sit in a straight position with your back

and neck straight, and always start in the position of namaskar
both hands folded at chest, with your elbows down.
B
Arhat Mudra First

breathe in, and we are going to
do arhat mudra.
While
breathing out, we say the first
line of the Navkara mantra,
Om Namo Arihantanam.
While saying the first line, we
raise our hands above our
head, keeping our elbows
straight, and then we breathe in
fully at the top. Make sure your
hands are lined with your head.
Then we breathe out
completely while bringing our
hands back down in front of our
chest slowly.
B
(Arhat Mudra)
Siddha Mudra Begin in

the namaskar posture.
Breathe in and while saying,
Namo Siddhanam, bring your
hands to the top of your head,
open up your palms while
keeping the bottom of your
palms joined and moving the
fingers of your two hands apart,
forming a V with your hands.
Inhale fully at the top and then
exhale while bring your arms
back to the namaskar postion.
B
(Siddha Mudra)
Acharya Mudra
Begin in the namaskar
posture. Breathe in and
while saying, Namo
Ayarianam, spread your
arms apart in front of you
and in a circular motion,
bring your hands to your
shoulders with your palms
facing outward and your
thumbs touching your
shoulders. Inhale fully
when your hands are at
your shoulders, and then
exhale while bringing your
hands back together in the
namaskar position.
B
Muni mudra Begin in
the namaskar posture. Breathe

in and while saying, Namo Loe
Savva Sahunam, bring your
hands to the top of your head,
open up your palms facing
backwards, with your pinky
fingers touching and then bring
your forehead to the ground,
while keeping your palms open
facing the ceiling. Breathe in
and exhale while coming back to
(Acharya Mudra)
the namaskar position.

(Muni Mudra)
Upadhyay mudra
Begin in the namaskar
posture. Breathe in and
while saying, Namo
Uvvajhayanam and raise
your hands above your
head folded and then form a
diamond between your
palms. Look at the ceiling
through this diamond. Your
elbows should be near your
head at this time. Breathe
in fully at the top and then
exhale while bringing your
hands back to the
namaskar position.
B
Start out in the Namaskar position. While saying Eso
Panch Nammukaro, twist your hands together and have

them touch at the top in a praying position.
(Upadhyay Mudra)
Next while
saying Savva
Pava Panasano,
unjoin your hands
and bring them out
to
your
side,
perpendicular to
Finally say, Padhamam Havai Mangalam then bow
your body, in a half-
down. You can say the last line of the Navkar Mantra twice
circle motion.
and bow down twice.
While saying
Mangalancha
Savvesim, bring
your palms back
together in the
namaskar mantra.
Chapter 8 :
'I am happy. And every part of my body, happiness is flowing'
Self Development
'I am beautiful. And every part of my body, beauty is flowing'
Resolution for Self Development
Laughing Exercise
In our society, we have constant worries flowing in our

life on a day to day basis. Many days go by where we lack
energy and happiness. Many days even go by where we feel
poorly about ourselves, which decreases our self-esteem.
There are 8.4 million living beings that exist, but out of
these, it turns out that only humans are given the gift to laugh.
Even with this gift, humans have forgotten to laugh due to
constant pressures in society dealing with stress and
obligations. Thus, as a result, we have created ourselves
many issues related to our health, family, and social
environment. Always remember that in order for people to
remain happy, one must reduce your food consumption in half,
drink double amount of water, walk three times as much, and
laugh four times as much.
'I am energetic. And every part of my body, energy is flowing'

'I am healthy. And every part of my body, healthiness is
flowing'
The laughing exercise is done to free oneself from any

form of stress or anxiety. At first, we will all begin by doing
silent laughing. In a cross legged sitting position, bend down
towards the ground,
inhale, come up, and
begin the silent
laughing exercise as
you move your waist
in a circle. Continue
this for a minute. The
second type is an out
loud laughing
exercise. We will
follow the same steps
as the silent exercise,
except in this case,
we will laugh out loud.
VARIOUS PUBLICATIONS OF AUTHORS

1.
The Path of Purification Rs.50.00, $ 5.00
In this book there is a Co-ordination of spiritual and domestic lectures
on "Mokshamarg" and "Navratna" delived to Mumukshus of
Sanfransisco city during 1993 chaturmas. This book is very useful and
inspirative for a man to become Spiritual.
2.
Home is itself Heaven Rs.50.00, $ 6.00
Families are being broken. Tolerance power has become weak No
body is ready to listen anybody. The reason for this is a man's uneven
nature How we can change our nature, how generation gap can be
minimized, How to fight against struggle of life- All such points are
discussed in this book. This book ie Ghar-EJ-Swarg gives clear
guidance for above problem. Heaven is not in Space, Heaven is in our
Home. To enjoy heaven at our home, we should learn to live the life.
This book would give a new glimpse in that direction.
3.
Stress Management
Rs. 30.00, $ 3.00
Stress is an abnormal sickness of to-day's time. What is Stress? What
are the reasons for stress? What a man should do to get rid of Stress.
The clear and short guidance has been narrated in this book for above
problems of Stress.
4.
Turning Point
Rs.150.00, $ 15.00
People have no time in their busy life and hence they can not read
patently. if there is time, he has not interest to read books. Kalpatru
Book gives solution to above two problems; one should read only one
page of the above book, which will not take more than three minutes. To
create the interest in reading, this book reflects the light on subjects of
health and ecstasy. This course is of 365 days. This book gives
guarantee for change of life after completion of course.
5.
Look No Further
Rs.40.00, $ 4.00
Till now Jainism is followed monotonously as usual. There is no
question what is the theme or Scientific back ground behind principles
of Jainism. But the youth and young generation is not ready to accept
these Stereotype phenomena of Jainism. They want to know the
incognito meaning of aspects of Jainism. Mother-father elders and
guardian express their inability for this and could not explain the real
meaning of Jain philosophy To say good bye to such situation this book
has been prepared- Look No Further This book is a polite attempt to
answer all the question & queries of youth and young to their
satisfaction on convincing ground. This book will make their path clear,
positive and there will be no any discrepancy.
6.
Health without Medicine
Rs.50.00, $ 5.00
Health is the first question of Life. Any progress without good health is
dangerous. A human is tired by taking medicines. 'Vastushastra' is
nowadays professional. Astrologers misguide a man in such a situation
we should try to understand ourselves than to wander outside. The way
to remain healthy is stored in natural procedure. In this book it is
narrated through experiments that how we can remain healthy without
taking medicines.
7.
Anger Management
Rs.25.00, $ 2.00
Today families are being disintegrated, relationships are being
shattered, love is being dried up... After going deep into this situation,
we come to know that the root-cause of it is hot temper of an average
person. In my view ANGER itself is not the problem, but EGO is the
main problem. When the ego is hit, flames of anger spread wildly. If
flowers of love blossom in the inner world of a person and if the person
starts looking at all with love, egoism as well as anger will vanish. The
clear guidance has been narrated in this book for above problems of
anger.
8.
Personality Development
Rs.40.00, $ 4.00
What is Personality? The health keys has been shown in this book for
Personality Development and its experiments, techniques for
development of mental capacity, how to study, how to increase memory
power. This book is very useful for Tin-agers of today.

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Book # 43

Transforming Yourself Through Yoga

Transforming Yourself Through Yoga

Shri Shrutpragya Swami

Peace of Mind Foundation

BHIKHUBHAI D. MAVANI (Surat) - Mob. : 92283 31144, 99251 61333

The Author's Thoughts

something that should be a part of your routine like brushing

As the world becomes more materialistic, more and

Sometimes the techniques to practice yoga and

more problems arise. With these problems, people tend to

meditation are very complicated, thus scaring away many

turn towards shortcuts such as drinking, drugs, and more.

potential yoga practitioners.

Instead of these shortcuts helping them, they actually lead to

systematic, this book has been created. If you have any

more problems. When people realize that shortcuts aren't the

questions or comments, please feel free to contact me at

solution, they decide to search for the REAL solution.

To make yoga simple and

As desires increase, even if they are all fulfilled, people

Miss Shibani Shah, Parinda Shah and Shital Shah

never find satisfaction. This causes them to wonder, even

(Chicago) has translated this book. From the bottom of my

heart, I truly appreciate all the dedications and commitments

is what influences them to look for true satisfaction and

that was put into this project.

happiness. Since your problems and your satisfaction are

Sarve Santu Niraamaya,

movement is very positive.

Shri Shrutpragya Swami

In order to practice yoga, you need to adhere to a

Chital & Jatin Patel

Dipakbhai & Sampurnaben Shah

Healthy Life Style

Healthy Life Style

just to satisfy your taste buds or craving, or food that is not

In the hustle bustle of today's world, we are constantly

If your body is healthy, then you will enjoy every moment

It becomes your duty to take care of your body if you

Some may wonder why the internal journey should not

where you can sit everyday peacefully. If you do not have a

If you have already earned money in life, then just

Make friends that are interested in meditation,

Pratyahara: controls the senses

Samadhi: blissfulness, no problems

The basic definition of yoga only applies to the physical

*These steps are to go in this proper order

It is not necessary to do yoga for a great extent of time.

One should practice and learn yoga under the guidance

One should always keep in mind that he/she should not

The best time to do yoga is before breakfast. If this is

Niyam: purity, contentment, devotion, swadhyay/self

One should always remember to exercise and stretch

One of the most important criteria for yoga is to do yoga

Asan: Sthir sukham asanam- to sit without movement

Pranayam: Technique of respiration that regulates and

Overall, the daytime has a comfortable temperature, which

- This prepares one to do meditation; This should also be

One should not do yoga in a packed or crowded

One should not do yoga in heavy AC or fan.

During each yoga exercises, one must make

Always sit straight with your back straight

Always keep a relaxing and smiling face