B.K.S. Iyengar Yoga The Path to Holistic Health (B.K.S. Iyengar, DK)

ASANAS FOR STRESS BENEFITS COMING OUT OF THE POSE U I When you come out of the pose, do not tense II When you feel ready, push yourself Removes physical and mental fatigue your neck and throat. Bring your arms to into a sitting position with your left hand. your sides and bring your legs together. Gently Sit cross-legged and unwrap the bandage U roll off the bolster onto your right side, and gently. Do not take it off when you are lying Relaxes and soothes the sympathetic place your right palm under your head. Keep down, since this can strain the facial and your left palm down near the chest and your cranial nerves. Open your eyes slowly. If you nervous system knees slightly bent. Pause and rest for open them too abruptly, your vision may blur. U a few moments. Allow your body and mind Straighten your legs and sit in Dandasana. to determine when you should sit up. Helps treat high blood pressure, and relieves migraines and stress-related headaches U Alleviates the symptoms of respiratory diseases and eases breathing U Speeds recuperation after an illness U Helps toward refreshing, dreamless sleep, especially for those with sleep disorders 3Straighten your legs and stretch Stretch your shoulders away from your 4 Keep your breathing smooth and them evenly away from each other, neck. The center of your back should free of tension, but do not breathe without disturbing the extension of be on the center of the bolster. Keep deeply. Let your eyeballs relax into your waist. Exhale, focusing on your your abdomen soft and relaxed. their sockets, and allow external breathing, then lift and stretch your Expand your chest and relax your surroundings to recede. Feel the energy diaphragm, keeping it free of tension. throat, until you feel a soothing flow from your brain to your body as Keep your arms at a comfortable sensation in the neck. Ensure that the physical, physiological, mental, distance from your body. If they are your head does not tilt back. Relax intellectual, and spiritual planes placed too near or too far away, your your facial muscles and your jaw. come together. Stay in the pose shoulders will lift off the bolster. Do not clench your teeth. for 5-10 minutes. Keep your thigh Let your feet muscles relaxed drop out to the sides naturally 249



CHAPTER 6 Pranayama with Props “The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.” B reath is the essence of life and prana is the life force, or energy. The art of pranayama seeks to harness this life force. By focusing the mind totally on the breath, blockages in the body’s channels are unlocked, allowing energy to flow freely and connect with the life force. The sage Patanjali said that concentration and clarity of thought were developed through pranayama, opening the path to deeper relaxation and eventually meditation. The use of props in pranayama stills the body, freeing the mind to unite completely with the breath and fully absorb the life force, or prana.

BKS IYENGAR YOGA The Importance of Pranayama by Yogacharya B.K.S. Iyengar In pranayama, breathing is elevated to a controlled, extended process of exhalation and inhalation. This generates the cosmic energy of prana, the life force that provides the strength, power, and vitality required for any activity. A lthough prana is usually translated as breath, The sound of the breath it is actually the energizing force that is in the The pranayamic breath has a sound of its own: breath. The essence that we breathe in and out Soham. The sound of the inhalation is “sa” and that contains prana, which manifests itself as our life force. of the exhalation is “ham.” “Soham” has been The moment breathing stops, the life force departs. interpreted as “He, I am and I am He.” During pranayama, concentration is drawn solely to The practice of pranayama the action of the breath, and it is this attentive Prana means breath and ayama means regulation of awareness of the breath that leads to the art breath. Pranayama is the science of breath. It is the of dhyana, or meditation. process of the elongation, extension, expansion, The art of inhaling not only focuses the mind length, and breadth of each breath. Pranayama also on the breath, but also brings one into contact with involves the retention of breath, which is a deliberate their essence, or soul. With the retention of the and rhythmic controlling of the breath. This control of breath during the inhalation, the soul becomes the breath together with the extended inhalation wedded to the body. This is the divine union of and exhalation is the art of pranayama. the soul with our nature, or body. During the Just as some view God as the creator, process of exhalation, the soul re-enters into sustainer, and destroyer, prana and pranayama an unfathomable space. The mind dissolves act as a generating life force, the exhalation and the divine marriage of Prakriti, the of breath throwing out the toxins that can body, and Purusha, the soul, occurs. destroy life, while the inhalation and retention distributes energy throughout The path to meditation the body. Pura means dwelling place, or city, and the person who dwells in The mind and breath that place is Purusha. The body, It is said that the mind and therefore, is the dwelling place breath are one’s constant and the dweller is the Purusha, companions. Where there is or the soul. The benefits of breath, there the mind is focused pranayama can be seen in the and where there is an active devotional and spiritual path, mind, so is the breath focused. leading from self-realization The practice of pranayama seeks to Props for pranayama to a more spiritual realization. quiet the mind, bringing it under Pranayama plays the role of Brahma, control through the deep and rhythmic A pole tucked behind the back assists the the Creator, Vishnu, the Protector, flow of inhalations and exhalations. rib cage to expand. Sitting on a pillow and Maheshwara, the Destroyer. brings alignment to the pelvis. 252

PRANAYAMA WITH PROPS Positions for pranayama Pranayama should be carried out in sitting positions such as Sukhasana, a basic cross-legged pose (left), and Padmasana, the Lotus pose (right). The hands should rest gently on the knees, palms facing upward. The stages of the breath Just as the practice of the asanas, or poses, is seen as the yoga of action, developing the individual’s Just as Brahma is seen as the creator, the inhalation knowledge of the body, mind, and consciousness, becomes the creator of life. The retention of the the practice of pranayama is said to lead one toward breath after an inhalation is the protector of life, the path of love minus lust, which is known as Bhakti known as Vishnu. The release of the breath during Marga. Among the eight aspects, or limbs, of yoga the exhalation is the process of throwing out the (see pages 52-53), pranayama is therefore seen as the destructive life force, known as Maheshwara, who heart of the practice. destroys vicious things within the body and enhances the life span. Finally, the retention of Without the energy of prana, nothing can be the breath after exhalation allows one to surrender attempted or achieved. Prana is the foundation of totally both the breath and the mind to the self, everything that exists in the world, while the art of or soul, that resides within. pranayama is the process of generating that energy, making constructive use of it to live in the path of In this way, pranayama can be compared to God holistic health. The benefits of pranayama can be who plays the three roles of creation, protection, felt from the skin to the soul, and from the soul to and destruction. Inhalation creates the life force, the skin wholly and completely. retention protects it, and exhalation prolongs life. “In pranayama, your intellect should be as firm as a burning candle in a windless place.” 253

BKS IYENGAR YOGA Ujjayi Pranayama • Conquest of energy • T HIS IS THE BASIC FORM OF pranayama (see page 54). CAUTIONS Ut means “expand” in Sanskrit, jaya means ”conquest,” prana means “life force,” and ayama is U the “distribution” of that force or energy. Pranayama This is not recommended for is not just cycles of inhalation and exhalation, nor is it merely deep breathing. The practice of pranayama goes beginners. Intermediate beyond these to link our physiological and spiritual dimensions. students must practice with There are four stages to this pranayama. Attempt each stage props. Never swallow your saliva sequentially, one at a time. during or between inhalation and exhalation. Swallow after PROPS (See page 182) TWO FOAM BLOCKS, TWO and help stretch the intercostal a complete exhalation. Do not WOODEN BLOCKS, A ROLLED BLANKET, A CREPE muscles. The foam blocks lift the chest practice if you have severe BANDAGE, AND A MAT. The blanket and the and keep the abdominal muscles soft. backache or constipation. Do two wooden blocks raise the head The rolled blanket helps relax the head not practice this pranayama if above the level of the chest, freeing and brain, stopping the flow of thought. you are feeling tired, as exertion and expanding the diaphragm. They The crepe bandage helps focus the can be harmful for the lungs and also support the middle back and ribs mind and turn it inward. the heart. Do not practice strenuous yoga asanas after pranayama. Before pranayama, practice a few reclining asanas to expand the abdominal cavity and the diaphragm. PREPARATION Hold one end of in at the back of the head, you will not 1Spread a mat on the floor. Place be able to rest your head evenly on 2 foam blocks about 1 ft (30 cm) from the bandage just above your ear, and the blanket. Ensure that the bandage the mat’s edge, the top one protruding wrap it around your forehead 3 times, over the right end of the lower one winding it over your eyes and ears. is neither too tight nor (see inset). Place the Make sure you tuck in the end too loose. It should wooden blocks on their of the bandage at your temple, cover your forehead long sides, one parallel as Geeta Iyengar (see right), and eyes, but should to the foam blocks, and the other at demonstrates on the not press down right angles to the first. Place a rolled student. If you tuck it on your nose. blanket on the second wooden block. Allow your feet to tilt outward 254

PRANAYAMA WITH PROPS 2Sit in Dandasana (see page 102) and THE GURU’S ADVICE put on the bandage. Place your elbows and forearms on the mat and “Follow the instructions carefully. Remember lower your back onto the foam blocks. that faulty practice can strain the lungs and There should be a slight gap between diaphragm. Set aside 40-60 minutes at your buttocks and the blocks, as Geeta a fixed time of day for the pranayama. Iyengar demonstrates to the student Never practice just after a (see below). Place your shoulders on the meal, or immediately first wooden block, and push your lower after an energetic shoulder blades into your chest, away session of asanas.” from your spine and not toward your ears. This helps to broaden your thoracic cavity, allowing you to inhale deeply. Rest the back of your head comfortably on the rolled blanket, but do not allow it to tilt back. Relax your jaws, and rest your tongue on your lower jaw, as this helps prevent the accumulation of saliva. 3Relax your throat. Stretch your time, keeps it alert. This is the key to legs out slowly, one at a time. complete physical, psychological, and Relax every part of your body, neuro-physiological relaxation. Focus consciously, including your on an imaginary point inside your chest skin. Imagine that you are to exclude all external disturbances. pushing the skin of your Drop your eyelids completely, but scalp toward your gently. Do not close your eyes tightly. brow. This calms If your pupils move upward, your mind the frontal brain will fill with thoughts and tension. Look and at the same inward and feel your senses withdraw. Relax your neck muscles Make sure the bandage is not too tight Move your shoulders away from your neck 255

BKS IYENGAR YOGA Keep your facial muscles passive Lift your sternum Relax your legs STAGES Attempt the four stages in sequence. Each cycle of breath begins with 3This stage involves deep inhalation an inhalation and ends with an exhalation, both of equal duration. Do not worry and normal exhalation. Exhale about the duration or retention of your breath; with practice, it will become without strain, then inhale slowly and steady, resonant, and rhythmic. Beginners should not attempt more than the deeply. Feel your breath move up from advised cycles of the pranayama. Always stop before reaching the limit of your the pelvis to the pit of the throat, and endurance. Practice each stage for 5-8 minutes. then spread to each side of your torso. Practice 15-20 cycles. 1This is a preparatory stage and 2This stage involves normal 4 The final stage consists of deep consists of normal inhalation and inhalation and deep exhalation. inhalation and deep exhalation. exhalation. Breathe naturally, but Inhale, then exhale slowly, deeply, and Exhale, emptying your lungs without consciously. When you breathe in, steadily, releasing all the air in your strain. Then, inhale slowly, deeply, and expand your chest fully but do not tense lungs. Keep your sternum lifted. smoothly. Exhale silently, until the your diaphragm. Be conscious of your Synchronize the movements of your lungs feel completely empty. Practice breathing, but do not breathe deeply. diaphragm and abdomen, keeping the 15-20 cycles. End the pranayama with Practice 10 cycles. flow of breath smooth and uniform. an exhalation. Practice 15 cycles. BENEFITS COMING OUT OF THE POSE U U Relieves depression and Roll gently off the foam blocks onto your right side. Sit up slowly and move the blocks away. Now lie down in Savasana boosts confidence (see page 256), with a blanket under your head and neck. Remain in the pose for 5 minutes, breathing normally. Then turn onto your right side again. U Place your left hand on the right hand. Pause, then supporting yourself Alleviates cardiac disorders on your left hand, sit up slowly, and sit cross-legged. U Unwrap the bandage and open your eyes gently. Normalizes blood pressure Rest for a few moments. U Relieves asthma U Invigorates the nervous system 256

PRANAYAMA WITH PROPS Viloma 2 Pranayama • Interrupted breathing cycle • T HIS PRANAYAMA IS PRACTICED in three stages and CAUTIONS each stage can take 3-4 weeks to perfect. Each stage is more subtle than the preceding one, and U requires a greater level of awareness. Viloma Do not practice if you have means “against the natural course” in Sanskrit, severe backache, constipation, because in this pranayama you have to hold your breath for or diarrhea. If you feel out of two seconds during each breathing cycle. breath or fatigued, finish the cycle you are on, take a few PROPS (See page 182) TWO FOAM BLOCKS, blocks lift the head above the chest, normal breaths, then resume TWO WOODEN BLOCKS, A CREPE BANDAGE, AND expanding the diaphragm, middle your practice. Swallow your A MAT. The foam blocks support the back, back, and ribs, helping to stretch stiff saliva only after a complete lift the chest, and keep the abdominal intercostal muscles. The bandage exhalation. Practice a few cycles muscles relaxed. The two wooden helps turn the mind inward. of Stage 1, followed by Stage 2, before attempting all 3 stages sequentially. Never start your practice with Stage 3. Always stop before you reach your limit. Beginners should not practice more than 6 cycles. BENEFITS GETTING INTO THE POSE Place the 2 Your breathing should now fade foam and wooden blocks as in Ujjayi away effortlessly at each pause U Pranayama (see page 252). Follow the and resume equally easily. Follow Brings lightness to the body steps for Savasana (see page 256). the instructions for Stage I, with your Then practice a few cycles of Ujjayi exhalations longer than your pauses. and serenity to the mind Pranayama. This will open your chest Practice 15-20 cycles over 7-10 minutes. and stimulate your intercostal muscles. Rest in Savasana. U Regulates blood pressure 1Keep your sternum lifted and your 3 Do a few cycles of Steps I and 2. diaphragm firm. Inhale and exhale Focus on the silence of the pauses. U without strain, slowly and deeply. Your Experience a feeling of serenity. Reduces eye strain and headaches exhalation should last for 2-3 seconds. Then, pause for 2 seconds before COMING OUT OF THE POSE Practice a U inhaling. This constitutes a single cycle. cycle of Ujjayi Pranayama (see page 252). Relieves symptoms of colds, coughs, Repeat this 3-5 times. Then follow the coming out of the pose sequence for Savasana (see page 257). and tonsillitis Keep your U abdomen soft Helps treat menorrhagia and relaxed and metrorrhagia U Reduces mood swings and PMS-related headaches U Helps treat the symptoms of menopause 257



CHAPTER 7 Yoga for Ailments “Yoga is the golden key which unlocks the door to peace, tranquillity, and joy.” Y oga can heal parts of our bodies that have been injured, traumatized, or simply ignored and neglected. Medical treatment can accelerate the healing process but, all too often, cannot tackle the source of the problem. The ancient yogis realized that the cure for diseases lay within ourselves. They formulated a therapy which worked on our very natures, to enable the systems of the body to function as effectively and efficiently as possible, both preventing and curing disease. Yoga asanas involve movements that stimulate injured parts of the body by increasing the blood supply to them. The practice of asanas also increases our ability to bear pain.

BKS IYENGAR YOGA Yoga Therapy Yoga’s system of healing is based on the premise that the body should be allowed to function as naturally as possible. Practicing the recommended asanas will first rejuvenate your body, and then tackle the causes of the ailment. T he four pillars of yoga therapy are the physician, system of healing based on herbal remedies), the medication, the attendant, and the patient. classify ailments that afflict the body and the mind In the yogic worldview, the sage Patanjali is the under three basic categories. These are, firstly, physician, asanas are the medication, the yoga self-inflicted ailments, caused by neglect or abuse instructor is the attendant, and the student is the of the body; secondly, congenital ailments, present patient. Asanas are recommended to “patients” from birth; and thirdly, ailments caused by the according to their ailment and their physical and imbalance of any of the five elements of ether, air, emotional condition. This has to be done with care. fire, water, and earth, in our system. Yoga can treat If a doctor’s diagnosis is wrong or the dosage is all three, but the pace and effectiveness of the cure inappropriate, the treatment can actually depends on the type of ailment, its progression, the harm the patient. Similarly, asanas that patient’s constitution, and his or her commitment are not suited to an individual’s requirements can adversely affect to the treatment. his or her health. Follow the recommended sequence of How the therapy works asanas carefully. The process of yoga therapy is based on The human body is a very selecting and sequencing asanas which stretch complex piece of machinery, specified parts of the body, and block others. a finely connected network of You must remember, however, that in the case muscles, joints, nerves, veins, arteries, and of serious or congenital disabilities, yoga capillaries. It is a hard asanas may not effect a full recovery, task to keep all these but in many cases can alleviate elements coordinated some of the suffering and in good working associated with the order under the best condition. For instance, of circumstances. More the asana sequence often than not, ailments, prescribed for AIDS whether minor or major, (see page 309), affect the body. The science of yoga, as well as that of Ayurveda (a traditional Indian Yoga therapy rejuvenates the body Yogacharya Iyengar in Paripoorna Matsyendrasana 260

YOGA FOR AILMENTS Practicing steadily and with persistence Yoga therapy involves stretching certain parts of the body and relaxing others may relieve some of the symptoms, and the relief cure. The belief underlying yoga therapy is to can boost morale and self-confidence. enable the human system to function as efficiently, effectively, and naturally as it can. This natural Another benefit of yoga therapy is that it has process, however, operates at its own rhythm been known to raise the threshold of pain and and pace, and the pace may sometimes be slow. endurance. This only happens, however, if the recommended asanas are practiced with patience Yoga therapy begins with understanding the and dedication. Yoga calms the brain and soothes entire human body and the way it functions. The the nerves, reducing the apprehension of pain, origins and development of the ailment in question which is, in many cases, as damaging as pain itself. are carefully studied, particularly the parts of the body most affected. The aim is not simply to cure Medication accelerates the healing process, but the specific symptom, but to target the cause. is not a cure in itself. Nature alone is the ultimate 261

BKS IYENGAR YOGA “Health is not a commodity to be bargained for. It has to be earned through sweat.” Asanas and health movements have diverse effects on the body’s systems, and will either heal, stimulate, or seal Asanas make your body supple, bringing alertness off specific parts of the body. At the same time, to your mind, while soothing your nerves and glands, the approach is holistic, aimed at purifying and relaxing your brain, and maintaining a physical, strengthening each organ, bone, and cell of the physiological, and emotional balance. Regular body. Yoga is a combination of physiotherapy, practice of asanas improves your self-confidence psychotherapy, and spiritual therapy, a healing and will power. The practice of asanas lubricates science which does not distinguish between the joints, and increases mobility, bringing about physical and physiological bodies. Asanas are an awareness of each muscle, joint, and organ. bio-physio-psychological poses, through which Different combinations of asanas improve the range we build up many “dams” inside our body. Blood of movement for each muscle and joint, helping and energy are brought to these “dams,” which then to align the left and the right sides of the body. open very gradually, allowing the organs to absorb fresh healing blood and energy. When a part of the How asanas heal you body is affected by disease, it loses its sensitivity. During the practice of specifically therapeutic Asanas are based on the simple principles of stretching, bending, rotating, and relaxing. These Range of movements Viparita Dandasana relieves stiff back muscles 262

YOGA FOR AILMENTS Holistic therapy Yoga addresses every organ, bone, muscle, and cell of the body asanas, energy from these “dams” flows uninterruptedly to the affected area, allowing the healing process to begin. It is important to work gradually from the periphery to the affected area. First, the peripheral parts of the body should be toned, strengthened, and put into good working order. Only then can the ailment be tackled. Sometimes, however, in the case of a fresh problem, the affected part should be worked upon directly, before it degenerates further. The brain and the body A very important aspect of yoga therapy is that it teaches us to control the effect of the brain upon the body. The term “brain” is used here in the broadest sense, covering the mind and intellect, and including thought, experience, and imagination. Energy from the brain is diffused to various parts of the body in the form of vital, healing energy. Practicing yoga teaches the brain to be calm and passive, to accept and subdue pain, not fight it. The energy that is otherwise dissipated in coping with stress and pain, is diverted to healing. Ultimately, the aim of yoga therapy is to teach the brain and body to work in harmony. Specific asanas work on the various systems of the body, whether respiratory, circulatory, digestive, hormonal, immune, or reproductive. Therefore, the combination and sequencing of the asanas must be followed for the healing process to be effective. Follow the sequence prescribed for your particular ailment, setting up a schedule for practicing the recommended asanas (see page 408). Do not get discouraged if the healing of your ailment takes time. Remember, perseverance is the essence of yoga. 263

BKS IYENGAR YOGA Heart & Circulation T HE HEART IS THE ORGAN that pumps blood to all parts of the body. It is located in the thoracic cavity, nestled between the lungs. The circulatory system, composed of arteries, veins, and capillaries, carries blood to and from the heart to the entire body, supplying oxygen and nutrients, and carrying away waste products. The following sequences of asanas address some common disorders of this system. Cold extremities 1 2 3Tadasana Samasthithi page 186 This is caused by a slowdown Tadasana Urdhva Tadasana Urdhva in circulation, when blood Hastasana page 187 Baddhanguliasana page 188 collects in the torso and fails to correctly reach the extremities. It gives rise to ailments of the chest and of the intestinal and abdominal organs. It is often the result of a sluggish thyroid, stress, or nervousness. 8 Ardha Chandrasana 9 Prasarita Padottanasana 10 Adhomukha Svanasana page 196 page 200 page 202 14 Viparita Dandasana 15 16 17Ustrasana Bharadvajasana page 238 page 240 page 223 Utthita Marichyasana page 226 264

YOGA FOR AILMENTS “Never perform asanas mechanically. If you do, your body stagnates.” Tadasana Paschima 4 5 6 7Namaskarasana page 190 Tadasana Gomukhasana Utthita Trikonasana Utthita Parsvakonasana page 191 page 192 page 194 11Adhomukha Svanasana 12 Adhomukha Svanasana 13 Viparita Dandasana page 204 page 204 page 239 18 Bharadvajasana 19 Marichyasana 20 Virasana 21Parsva Virasana page 224 page 225 page 206 page 229 265

BKS IYENGAR YOGA 22 Parsva Virasana 23 Supta Padangusthasana 24 Supta Padangusthasana page 228 page 242 page 243 28 Viparita Karani 29 Savasana 30 Ujjayi Pranayama page 234 page 256 page 252 Supta Baddhakonasana Adhomukha Paschimottanasana page 217 4 5 6 7page 244 Supta Virasana Paripurna Navasana page 246 page 210 Salamba Sirsasana 12 13 14 15page 138 Viparita Dandasana Salamba Sarvangasana Halasana page 239 page 230 page 232 266

YOGA FOR AILMENTS 25 Supta Baddhakonasana 26 Supta Virasana 27 Setubandha Sarvangasana page 244 page 246 page 237 Varicose veins 1 Virasana 2 Upavista Konasana 3 Baddhakonasana page 206 page 213 page 208 In this condition, veins just beneath the skin of the legs are elongated and dilated, leading to aching legs, fatigue, and muscle cramps. The condition often occurs during pregnancy and menstruation, and also affects those who have to stay on their feet for long periods. 8 Janu Sirsasana 9 10 11Paschimottanasana page 218 page 216 Paschimottanasana Paschimottanasana page 215 page 214 Virasana 16 17 18 19page 206 Adhomukha Virasana Supta Padangusthasana Supta Padangusthasana page 220 page 242 page 243 267

BKS IYENGAR YOGA 20 Setubandha Sarvangasana 21Viparita Karani 22 Savasana page 237 page 234 page 256 4 Uttanasana 5 Prasarita Padottanasana 6 Adhomukha Svanasana page 197 page 201 page 204 Paschimottanasana 11 12 13 14page 216 Janu Sirsasana Paripurna Navasana Paschimottanasana page 218 page 210 page 216 19 Salamba Sarvangasana 20 Halasana 21Setubandha Sarvangasana page 230 page 232 page 237 268

YOGA FOR AILMENTS High blood pressure 1 2 3Uttanasana page 197 This condition is defined as Adhomukha Svanasana Adhomukha Svanasana sustained, elevated blood page 202 page 204 pressure, and is also known as hypertension. It has many causes, which include psychological, physiological, and environmental factors. 7 Virasana 8 Upavista Konasana 9 10Baddhakonasana Adhomukha Virasana page 206 page 213 page 208 page 221 Supta Padangusthasana 18 Halasana page 232 15 16 17page 243 Supta Baddhakonasana Supta Virasana page 244 page 246 22 Setubandha Sarvangasana 23 Swastikasana 24 Viparita Karani page 237 page 209 page 234 269

BKS IYENGAR YOGA 25 Savasana 26 Ujjayi Pranayama 27 Viloma 2 Pranayama page 256 page 252 page 255 3 Viparita Dandasana 4 Viparita Dandasana 5 Salamba Sirsasana page 239 page 239 page 138 Janu Sirsasana 10 11 12 13page 218 Paschimottanasana Salamba Sarvangasana Halasana page 216 page 230 page 232 17 Savasana 18 Ujjayi Pranayama 19 Viloma 2 Pranayama page 256 page 252 page 255 270

Low blood pressure YOGA FOR AILMENTS 2 Supta Virasana page 246 This condition, also called 1Supta Baddhakonasana hypotension, occurs when blood page 244 pressure is less than normally required to transport blood to all parts of the body. This can reduce blood supply to the brain, resulting in fatigue, fainting spells, light-headedness, blurred vision, or nausea. 6 Adhomukha Svanasana 7 8 9Prasarita Padottanasana Adhomukha Virasana page 202 page 201 page 221 Uttanasana page 197 14 Setubandha Sarvangasana 15 Adhomukha Swastikasana 16 Viparita Karani page 237 page 222 page 234 Blocked arteries 1Supta Baddhakonasana 2 Supta Virasana page 244 page 246 This occurs when the coronary 271 vessels are blocked, reducing blood flow to the cardiac muscles. This process eventually damages these muscles, and is a major cause of heart attacks. A common symptom is angina or chest pain (see page 272).

BKS IYENGAR YOGA 3 Setubandha 4 Ardha Chandrasana 5 Utthita Parsvakonasana Sarvangasana page 237 page 196 page 194 Ustrasana 10 11 12 13page 240 Salamba Sarvangasana Setubandha Sarvangasana Viparita Karani page 230 page 237 page 234 Angina 1 Savasana 2 Supta Baddhakonasana page 256 page 244 Angina pain characteristically radiates from the chest to the back, neck, and arms, and is accompanied by nausea, breathlessness, and fatigue. Its causes include smoking, obesity, blocked arteries (see page 271), hypertension, and excessive alcohol consumption. 6 Adhomukha Svanasana 7 Uttanasana 8 Viparita Dandasana 9 Ustrasana page 202 page 197 page 239 page 240 272

YOGA FOR AILMENTS 6 7Utthita Trikonasana Uttanasana 8 Viparita Dandasana 9 Viparita Dandasana page 192 page 197 page 239 page 239 14 Savasana 15 Ujjayi Pranayama 16 Viloma 2 Pranayama page 256 page 252 page 255 3 Supta Virasana 4 Setubandha Sarvangasana 5 Prasarita Padottanasana page 246 page 237 page 201 Salamba Sirsasana Utthita Parsvakonasana page 194 10 11 12 13page 138 Adhomukha Svanasana Ardha Chandrasana page 202 page 196 273

BKS IYENGAR YOGA 14 Utthita Trikonasana 15 Salamba Sarvangasana 16 Halasana page 192 page 230 page 232 21Setubandha Sarvangasana 22 Viparita Karani 23 Savasana page 237 page 234 page 256 4 Adhomukha Svanasana 5 Uttanasana 6 Adhomukha Svanasana 7 Ardha Chandrasana page 202 page 197 page 202 page 196 12 Adhomukha Virasana 13 Halasana 14 Setubandha Sarvangasana page 221 page 232 page 237 274

YOGA FOR AILMENTS Parsva Virasana Paschimottanasana page 216 17 18 19 20page 228 Adhomukha Virasana Janu Sirsasana page 221 page 218 Heart attack 1 2 3Supta Baddhakonasana page 244 Inadequate blood supply to Supta Virasana Setubandha the heart muscles results in page 246 Sarvangasana page 237 myocardial infarction or a heart attack. It is often due to the gradual blocking of the coronary arteries (see page 272). 8 Salamba Sirsasana 9 Viparita Dandasana 10 11Ustrasana Salamba page 138 page 239 page 240 Sarvangasana page 230 15 Viparita Karani 16 Savasana 17 Ujjayi Pranayama page 234 page 256 page 252 275

BKS IYENGAR YOGA Respiratory System R ESPIRATION STARTS FROM the upper respiratory tract in the nose and the pharynx (the throat). Then inhaled air passes through to the trachea (the windpipe), and the two major bronchi. These airways conduct air into the lungs. Carbon dioxide from the body’s cells is exhaled through the lungs. Yoga asanas are particularly beneficial for all respiratory disorders if the recommended sequences are practiced regularly. Colds 1 Uttanasana 2 3Prasarita Padottanasana Adhomukha Svanasana page 197 page 201 page 202 These are minor viral infections of the mucous membranes that line the upper respiratory tract, including the nose and throat. The most common symptoms are nasal obstruction and discharge, sinusitis, sore throat, sneezing, coughing, and headaches. 8 Supta Baddhakonasana 9 Supta Virasana 10 Setubandha Sarvangasana page 244 page 246 page 237 14 Setubandha Sarvangasana 15 Viparita Karani 16 Viloma 2 / Savasana page 237 page 234 pages 255, 256 276

YOGA FOR AILMENTS “Hence, control the breath to restrain the wandering mind.” Adhomukha Svanasana Viparita Dandasana 7 Viparita Dandasana page 239 page 239 4 5 6page 204 Salamba Sirsasana page 138 11 Halasana 12 Salamba Sarvangasana 13 Halasana page 232 page 230 page 232 Breathlessness 1 Savasana 2 Supta Baddhakonasana page 256 page 244 This condition, also called 277 dyspnea, is caused by deficiencies in the elastic recoil of the lungs. Air is retained in the lungs, which then become distended. The diaphragm is squeezed and the effort to breathe strains the chest.

BKS IYENGAR YOGA 3 Supta Virasana 4 Setubandha Sarvangasana 5 Adhomukha Svanasana page 246 page 237 page 202 Utthita Parsvakonasana 9 10 11 12page 194 Uttanasana Tadasana Urdhva Tadasana Urdhva page 197 Hastasana page 187 Baddhanguliasana page 188 16 17Ustrasana Salamba Sirsasana 18 Halasana 19 Salamba Sarvangasana page 240 page 138 page 232 page 243 24 Viparita Karani 25 Ujjayi Pranayama 26 Viloma 2 Pranayama page 234 page 252 page 255 278

YOGA FOR AILMENTS 6 Adhomukha Svanasana 7 Ardha Chandrasana 8 Utthita Trikonasana page 204 page 196 page 192 13 Tadasana Paschima 14 Tadasana Gomukhasana 15 Viparita Dandasana Namaskarasana page 190 page 191 page 239 Urdhvamukha Janu Setubandha Sarvangasana page 237 20 21 22 23Sirsasana page 207 Paschimottanasana Janu Sirsasana page 216 page 218 Sinusitis 1 2 3Uttanasana Prasarita Padottanasana page 197 page 201 This condition is caused by Adhomukha Svanasana the inflammation or swelling page 202 of mucous membranes lining the sinus cavities. Common symptoms include nasal congestion and discharge, headaches, and pain in the region of the upper jaw, eyes, cheeks, or ears. 279

BKS IYENGAR YOGA 4 Salamba Sirsasana 5 Viparita Dandasana 6 Viparita Dandasana 7 Ustrasana page 138 page 239 page 238 page 240 11Supta Baddhakonasana 12 Supta Virasana 13 Janu Sirsasana page 244 page 246 page 218 17 Viparita Karani 18 Savasana 19 Ujjayi Pranayama page 234 page 256 page 252 3 Setubandha Sarvangasana 4 Adhomukha Svanasana 5 Adhomukha Svanasana page 237 page 202 page 204 280

YOGA FOR AILMENTS 8 Halasana 9 Salamba Sarvangasana 10 Halasana page 232 page 230 page 232 14 Paschimottanasana 15 Setubandha Sarvangasana 16 Setubandha page 216 page 237 Sarvangasana page 237 Bronchitis 1 Savasana 2 Supta Virasana page 256 page 246 This condition is caused by inflammation or excess mucus in the bronchi, the airways connecting the lungs to the trachea or windpipe. The common symptoms of this condition are shortness of breath, wheezing, and coughing. 6 Salamba Sirsasana 7 Viparita Dandasana 8 Viparita Dandasana 9 Ustrasana page 138 page 239 page 239 page 240 281

BKS IYENGAR YOGA 10 Salamba Sarvangasana 11 Halasana 12 Setubandha Sarvangasana page 230 page 232 page 237 Asthma 1 Dandasana 2 Baddhakonasana 3 Upavista Konasana page 205 page 208 page 213 In this condition, the airways of the lungs are constricted, causing tightness in the chest, bouts of coughing, wheezing, and breathing difficulties. The inflammation of the air passages can become chronic. Asthma is usually caused by allergies or stress. 7 Setubandha Sarvangasana 8 Adhomukha Svanasana 9 Uttanasana page 237 page 202 page 197 13 Tadasana Paschima 14 Tadasana Gomukhasana 15 Ardha Chandrasana Namaskarasana page 190 page 191 page 196 282

YOGA FOR AILMENTS 13 Viparita Karani 14 Savasana 15 Ujjayi Pranayama page 234 page 256 page 252 4 Virasana 5 Supta Baddhakonasana 6 Supta Virasana page 206 page 244 page 246 10 Tadasana Samasthithi 11Tadasana Urdhva 12 Tadasana Urdhva page 186 Hastasana page 187 Baddhanguliasana page 188 16 Adhomukha Virasana 17 Salamba Sirsasana 18 Viparita Dandasana page 221 page 138 page 239 283

BKS IYENGAR YOGA 19 Viparita Dandasana 20 Ustrasana 21Salamba Sarvangasana page 239 page 240 page 230 22 Setubandha Sarvangasana 23 Viparita Karani 24 Savasana page 237 page 234 page 256 “Fear and fatigue block the mind. Confront both squarely, and then courage and confidence will flow into you.” 284

YOGA FOR AILMENTS Digestive System A ll the food we eat has to travel an average distance of almost 35 ft (11 m) through the body. It passes through the mouth, gullet, small intestine, and large intestine. Food interacts with the saliva and with the secretions of the pancreas, gall bladder, and liver, and is broken down by digestive enzymes and acids. During this process, nourishment is absorbed by the body. Regular practice of these recommended asanas effectively alleviates digestive disorders. Indigestion This condition is associated with upper abdominal pain, discomfort, or distension which is either intermittent or chronic. Other indications are nausea, vomiting, belching, acidity, flatulence, and a constant feeling 1 Tadasana 2 Tadasana Urdhva 3 Tadasana Urdhva of being full. Samasthithi page 186 Hastasana page 187 Baddhanguliasana page 188 Utthita Trikonasana 4 5 6 7page 192 Utthita Parsvakonasana Ardha Chandrasana Adhomukha page 194 page 196 Svanasana page 204 8 Adhomukha 9 Prasarita 10 Uttanasana 11 Virasana Svanasana page 204 Padottanasana page 200 page 197 page 206 285

BKS IYENGAR YOGA 12 Parsva Virasana 13 14Utthita Marichyasana Bharadvajasana 15 Bharadvajasana page 228 page 226 page 223 page 223 Janu Sirsasana 20 21 22 23page 218 Paschimottanasana Paripurna Navasana Paripurna Navasana page 216 page 210 page 212 27 Salamba Sirsasana 28 Salamba Sarvangasana 29 Halasana page 138 page 230 page 232 34 Savasana 35 Ujjayi Pranayama 36 Viloma 2 Pranayama page 256 page 252 page 255 286

YOGA FOR AILMENTS 16 17Bharadvajasana Marichyasana 18 Adhomukha Virasana 19 Urdhvamukha Janu page 224 page 225 page 221 Sirsasana page 207 24 Adhomukha Virasana 25 Supta Padangusthasana 26 Supta Padangusthasana page 221 page 242 page 243 30 31 32Supta Baddhakonasana 33 Viparita Karani page 244 page 234 Supta Virasana Setubandha page 246 Sarvangasana page 237 Acidity 1 2 3Parsva Virasana Adhomukha page 228 Virasana page 221 This is commonly indicated Adhomukha by a sharp, burning sensation Paschimottanasana page 217 in the lower chest, just below the sternum. It can be caused by overeating, the intake of highly spiced or rich food, excessive alcohol, or drugs, such as aspirin or cortisone. 287

BKS IYENGAR YOGA 4 Janu Sirsasana 5 6 7Paschimottanasana page 218 page 215 Adhomukha Virasana Adhomukha Svanasana page 221 page 202 12 Ardha Chandrasana 13 Uttanasana 14 15Utthita Marichyasana Bharadvajasana page 196 page 197 page 226 page 223 20 Supta Virasana 21 Halasana 22 Salamba Sarvangasana 23 Halasana page 246 page 232 page 230 page 232 27 Savasana 28 Ujjayi Pranayama 29 Viloma 2 Pranayama page 256 page 252 page 255 288

YOGA FOR AILMENTS 8 Prasarita Padottanasana 9 Uttanasana 10 11Utthita Trikonasana Utthita Parsvakonasana page 200 page 197 page 192 page 194 16 17Bharadvajasana Marichyasana 18 19Parsva Virasana Supta Baddhakonasana page 224 page 225 page 228 page 244 24 Paripurna Navasana 25 Setubandha Sarvangasana 26 Viparita Karani page 210 page 237 page 234 Constipation 1 Uttanasana 2 Prasarita Padottanasana page 197 page 201 For some people, the 289 elimination of waste from the body is difficult, infrequent, and sometimes painful. This is often accompanied by a feeling that the bowels have not been completely emptied.

BKS IYENGAR YOGA Adhomukha Svanasana 3 4 5 6page 202 Adhomukha Svanasana Adhomukha Svanasana Salamba Sirsasana page 204 page 204 page 138 Adhomukha Virasana Salamba Sarvangasana page 230 10 11 12 13page 221 Janu Sirsasana Paschimottanasana page 218 page 216 Diarrhea 1Supta Baddhakonasana 2 Supta Virasana page 244 page 246 This condition is characterized by the sudden onset of frequent, watery stools, and is usually the symptom of an abdominal infection. It is associated with abdominal pain or distension, vomiting, fever, or chills. 6 Viparita Dandasana 7 Salamba Sarvangasana 8 Setubandha Sarvangasana page 239 page 230 page 237 290

YOGA FOR AILMENTS 7 Utthita Trikonasana 8 Utthita Parsvakonasana 9 Ardha Chandrasana page 192 page 194 page 196 14 Halasana 15 Setubandha Sarvangasana 16 Viparita Karani page 232 page 237 page 234 3 Setubandha Sarvangasana 4 Supta Padangusthasana 5 Salamba Sirsasana page 237 page 243 page 138 9 Viparita Karani 10 Savasana page 234 page 256 291

BKS IYENGAR YOGA Irritable bowel 1 2 3Salamba Sirsasana Salamba Sarvangasana syndrome page 138 page 230 Viparita Dandasana Characterized by a combination page 239 of abdominal pain and altered bowel function, this syndrome is due to a disturbance in the muscle movements of the large intestine. Some predisposing factors are a low-fiber diet, the use of laxatives, or stress. 7 Viparita Karani 8 Supta Virasana 9 Supta Baddhakonasana page 234 page 246 page 244 4 Viparita Dandasana 5 Bharadvajasana 6 Bharadvajasana page 239 page 224 page 223 Adhomukha Virasana Adhomukha Paschimottanasana page 217 11 12 13 14page 221 Dandasana Urdhvamukha Janu page 205 Sirsasana page 207 292

YOGA FOR AILMENTS 4 Halasana 5 Setubandha Sarvangasana 6 Setubandha page 232 page 237 Sarvangasana page 237 Duodenal ulcers 1 2Salamba Sirsasana Salamba Sarvangasana 3 Halasana page 138 page 230 page 232 These are ulcers or raw areas in the duodenal bulb. A common symptom is a burning gastric pain 1-3 hours after a meal, relieved only by eating or by antacids. Other symptoms include weight loss, heartburn, vomiting, dizziness, and nausea. 7 Bharadvajasana 8 Marichyasana 9 Utthita Marichyasana 10 Parsva Virasana page 223 page 225 page 226 page 228 15 Paschimottanasana 16 Paschimottanasana 17 Janu Sirsasana page 215 page 216 page 218 293

BKS IYENGAR YOGA 18 Setubandha Sarvangasana 19 Adhomukha Swastikasana 20 Viparita Karani page 237 page 222 page 234 Gastric ulcers 1 2 3Tadasana Urdhva Hastasana page 187 These are raw areas in the gastrointestinal tract, caused by the erosion of the stomach lining by acidic digestive juices. The usual symptom is abdominal pain when the stomach is empty. Tadasana Urdhva Tadasana Gomukhasana Baddhanguliasana page 188 page 191 7 Ardha Chandrasana 8 Prasarita Padottanasana 9 Adhomukha Svanasana page 196 page 201 page 204 13 Ustrasana 14 Bharadvajasana 15 Bharadvajasana 16 Bharadvajasana page 240 page 224 page 223 page 223 294

YOGA FOR AILMENTS 21 Savasana 22 Ujjayi Pranayama 23 Viloma 2 Pranayama page 256 page 252 page 255 4 Uttanasana 5 Utthita Trikonasana 6 Utthita Parsvakonasana page 197 page 192 page 194 10 Viparita Dandasana 11Salamba Sirsasana 12 Viparita Dandasana page 239 page 138 page 239 17 Marichyasana 18 Utthita Marichyasana 19 Virasana 20 Parsva Virasana page 225 page 226 page 206 page 228 295

BKS IYENGAR YOGA 21Upavista Konasana 22 Dandasana 23 Baddhakonasana page 213 page 205 page 208 Paschimottanasana 28 29 30 31page 215 Paschimottanasana Janu Sirsasana Paripurna Navasana page 216 page 218 page 210 35 Setubandha Sarvangasana 36 Setubandha Sarvangasana 37 Viparita Karani page 237 page 237 page 234 Ulcerative colitis 1Supta Virasana 2 Supta Baddhakonasana page 246 page 244 This condition is caused by the 296 inflammation of the colon and rectum. The common symptoms include diarrhea with blood in the stools, abdominal pain or cramps, and rectal bleeding. Attacks can be frequent or can occur after long intervals.

YOGA FOR AILMENTS Supta Baddhakonasana 24 25 26 27page 244 Supta Virasana Urdhvamukha Janu Adhomukha Virasana page 246 Sirsasana page 207 page 221 32 Supta Padangusthasana 33 Supta Padangusthasana 34 Halasana page 242 page 243 page 232 38 Savasana 39 Ujjayi Pranayama 40 Viloma 2 Pranayama page 256 page 252 page 255 3 Supta Padangusthasana 4 Urdhvamukha Janu 5 Adhomukha Virasana page 242 Sirsasana page 207 page 221 297

BKS IYENGAR YOGA 6 Adhomukha Swastikasana 7 Adhomukha Paschimottanasana 8 Paschimottanasana page 222 page 217 page 216 Paripurna Navasana 13 14 15 16page 210 Ardha Chandrasana Prasarita Padottanasana Uttanasana page 196 page 201 page 197 21Viparita Dandasana 22 Halasana 23 Salamba Sarvangasana page 239 page 232 page 230 27 Savasana 28 Ujjayi Pranayama 29 Viloma 2 Pranayama page 256 page 252 page 255 298