The Sivananda Companion to Yoga » (1 FIRESIDE)

The Sivananda Yoga Center is a worldwide network of teaching facilities and is recognized internationally as an authority on Hatha and Raja Yoga, with locations throughout the United States and Canada and in Austria, Germany, France, Spain, Switzerland, India, Israel, Uruguay, and the United Kingdom.

THE ESSENTIAL COMPANION FOR BEGINNING AND EXPERIENCED YOGIS ALIKE

A highly regarded organization for yoga studies and practices, the Sivananda Yoga Center created the first edition of The Sivananda Companion to Yoga in 1983. Since its publication, it has sold more than 700,000 copies worldwide and has become a standard text for both yoga students and teachers.

Now with fresh, colorful pages throughout, The Sivananda Companion to Yoga remains the classic guide to yoga. With easy-to-follow instructions, inspirational teaching, and detailed illustrations, this authoritative guide covers every aspect of the yoga lifestyle, including relaxation, exercise, dietary guidelines, breathing, and meditation. Whether you're using it in conjunction with a class or on your own, The Sivananda Companion to Yoga can help you

• Develop a fit and beautiful body

• Boost your energy and vitality at any stage of life

• Reduce stress and experience greater peace of mind

• Eat nutritiously and responsibly

• Increase your powers of concentration and discipline

Yoga is a journey toward physical and spiritual wellness. With this beautiful, bestselling guide in hand, you will experience the health, energy, and vibrancy that yoga can bring into your life.

Contents

Introduction to Yoga

Relaxation

The Corpse Pose

Final Relaxation

The Basic Session

The Sequence of Asanas

The Session Begins:

Easy Pose

Neck and Shoulders

Eye Exercises

The Sun Salutation

Leg Raises

The Headstand

The Shoulderstand

The Plough

The Bridge

The Fish

The Forward

Bend

The Cobra

The Locust

The Bow

The Half Spinal Twist

The Crow

The Hands to Feet Pose

The Triangle

The Basic Practice Charts

Breathing

Prana and the Subtle Body

Basic Breathing:

Kapalabhati

Anuloma Viloma

Brahmari

Sitkari

Sithali

Advanced Breathing:

The Three Bandhas:

Ujjayi

Surya Bheda

Bhastrika

Samanu

Diet

The Three Gunas

Natural Foods

Changing your Diet

Fasting

Meditation

Mastery of the Mind

Principles of Meditation

Starting to Meditate

Tratak

Mantras

Asanas and Variations

The Headstand Cycle:

Leg Variations

Scorpion

Arm Variations

Lotus Headstand

Single Leg Inverted Pose

The Shoulderstand Cycle:

Arm and Leg Variations

Plough Variations

Bridge and Fish Variations

The Forward Bend Cycle:

Forward Bend Variations

The Head to Knee Pose

The Side Splits Twist

Leg and Arm Stretching

The Inclined Plane

The Backward Bend Cycle:

Cobra and Locust Variations

Bow Variations

Wheel

Kneeling Pose

Warrior

Kneeling Wheel

Diamond

Crescent Moon

Pigeon

The Sitting Cycle:

Spinal Twist

Lotus

Lotus Variations

Shooting Bow

Leg behind Head Pose

Splits

The Balancing Cycle:

Peacock

Handstand

CrowVariations

Eagle

Tree

Standing Splits

Lion

Lord Nataraja Pose

Standing Pose

Head to Feet Pose

Triangle Variations

Cycles of Asanas Chart

Kriyas

The Cycle of Life

Maternity

Practice Schedule

Special Asanas for Pregnancy:

Modified Shoulderstand and Plough

Wall Stretches

Pelvic Lift

Modifed Cobra

Cat

Perineal Exercises

Relaxation

Squatting

Childhood

The Later Years:

Warm Ups

Modifed Asanas

Yoga and Health

The Body's Frame:

Muscles

Skeleton

Spinal Movements

The Nutrient Cycles:

Digestion

Respiration

Circulation

The Vital Balance:

Glands

Nerves

Glossary

Recommended Reading

Index

Sivananda Centres

Acknowledgments