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

YOGA FOR AILMENTS 14 Supta Padangusthasana 15 Supta Padangusthasana 16 Setubandha Sarvangasana page 242 page 243 page 237 3 Upavista Konasana 4 Paripurna Navasana 5 Urdhvamukha Janu page 213 page 210 Sirsasana page 207 Supta Padangusthasana Setubandha Sarvangasana page 237 9 10 11 12page 243 Salamba Salamba Sarvangasana Sirsasana page 138 page 230 Hiatus hernia In this condition, the upper part of the stomach moves into the chest through a rupture in the diaphragm called a hiatus. It usually affects middle-aged and overweight people. The symptoms include pain and a burning sensation 1 2 3Tadasana in the chest. Samasthithi page 186 Tadasana Urdhva Tadasana Urdhva Hastasana page 187 Baddhanguliasana page 188 399

BKS IYENGAR YOGA 4 Utthita Trikonasana 5 Utthita Parsvakonasana 6 Ardha Chandrasana page 192 page 194 page 196 10 Virasana 11Upavista Konasana 12 Urdhvamukha Janu page 206 page 213 Sirsasana page 207 16 Viparita Dandasana 17 Supta Virasana 18 Supta Baddhakonasana page 239 page 246 page 244 22 Setubandha Sarvangasana 23 Setubandha Sarvangasana 24 Viparita Karani page 237 page 237 page 234 400

YOGA FOR AILMENTS 7 Dandasana 8 Swastikasana 9 Baddhakonasana page 205 page 209 page 208 13 Bharadvajasana 14 Bharadvajasana 15 Ustrasana page 223 page 224 page 240 19 Supta Padangusthasana 20 Halasana 21Salamba Sarvangasana page 243 page 232 page 230 25 Savasana 26 Ujjayi Pranayama 27 Viloma 2 Pranayama page 256 page 252 page 255 401

BKS IYENGAR YOGA Inguinal hernia 1 Dandasana 2 Urdhvamukha Janu page 205 Sirsasana page 207 This occurs when the intestine protrudes through a weak point or tear into the lower layers of the abdominal wall. A direct inguinal hernia creates a bulge in the groin area, while an indirect inguinal hernia descends into the scrotum. 6 Upavista Konasana 7 Supta Padangusthasana 8 Supta Padangusthasana page 213 page 242 page 243 12 Salamba Sarvangasana 13 Setubandha Sarvangasana 14 Setubandha page 230 page 237 Sarvangasana page 237 Umbilical hernia 1 Prasarita Padottanasana 2 Uttanasana page 201 page 197 This condition sometimes affects 402 infants, and occurs in the region of the umbilicus. It usually corrects itself naturally. It also occurs in adults when the intestine protrudes through the abdominal wall at the navel.

YOGA FOR AILMENTS 3 Paripurna Navasana 4 Paripurna Navasana 5 Baddhakonasana page 210 page 212 page 208 9 Supta Baddhakonasana 10 Salamba Sirsasana 11 Halasana page 244 page 138 page 232 15 Savasana 16 Ujjayi Pranayama 17 Viloma 2 Pranayama page 256 page 252 page 255 3 Adhomukha Svanasana 4 Adhomukha Svanasana 5 Adhomukha Svanasana page 204 page 204 page 203 403

BKS IYENGAR YOGA 6 Dandasana 7 Swastikasana 8 Baddhakonasana page 205 page 209 page 208 12 Adhomukha 13 Adhomukha Virasana 14 Adhomukha Paschimottanasana page 217 page 221 Swastikasana page 222 18 Setubandha Sarvangasana 19 Setubandha Sarvangasana 20 Savasana page 237 page 237 page 256 “Asanas will help transform away from an awareness consciousness 404

YOGA FOR AILMENTS 9 Virasana 10 Upavista Konasana 11Urdhvamukha Janu page 206 page 213 Sirsasana page 207 15 Salamba Sirsasana 16 Viparita Dandasana 17 Supta Padangusthasana page 138 page 239 page 242 21Ujjayi Pranayama 22 Viloma 2 Pranayama page 252 page 255 an individual by taking the person of just the body, toward the of the soul.” 405



CHAPTER 8 Iyengar Yoga Course “Our body is the bow and the asanas are the arrows to hit the target—the soul.” L earning a new subject requires dedication and perseverance. In yoga, the physical body, the sense organs, the emotions, mind, and consciousness are trained slowly and gradually. A beginner starts with simple asanas and progresses to more complex ones by building up strength and concentration. Advanced students of yoga, too, should practice asanas in a logical sequence that allows them to experience the full effectiveness of each asana. Understanding sequencing is a gradual process. Just as a car cannot pick up speed in first gear, we require time and patience to understand the subtleties and technical requirements of asanas.

BKS IYENGAR YOGA Guide to your Yoga Practice This course takes you from simple to complex asanas. Follow the sequence listed for each week, as this not only makes your practice more effective, but also minimizes the possibility of injury or strain. People start yoga with many preconceptions; movements in each increasingly simple maneuver, some expect instant cures to ailments, others not as an abstraction, but as a necessity. Eventually, assume that the simplest of asanas will be difficult understanding the actions of an asana will establish to achieve. These are usually people whose muscles the rhythm and pace of your practice. are stiff, and whose posture is often faulty. Even the physically fit may not possess the stability of body The yoga course begins with simple asanas, which or mind needed to practice correctly. A beginner prepare the body to perform the more complicated must, therefore, practice asanas at a very basic level asanas with ease. You will learn to access levels of at first, then continue practicing regularly, until the yourself that you were unaware existed. The asana intelligence penetrates all the sheaths of his or connects you to the inner world within you. her body (see page 46). Scheduling your practice Advice for beginners Practice asanas when you feel fresh and energetic. Initially, practice as many asanas of the sequence Early in the morning, if your muscles are not stiff, as you feel comfortable with. Do not exhaust your or early evenings, when the muscles are supple strength or stamina. Begin with small expectations. and free, is advisable. Do not practice just after Restructuring muscles, bones, tissues, a heavy meal. The duration of your practice is posture, and internal organs takes flexible. Learn to know when to stop. time. In yoga, basic movements, such as turning out the right foot Make your yoga sessions a daily practice. If you are or interlocking the fingers, are tired or a part of your body is aching, practicing asanas called “motions.” More subtle will relieve your body of tension and strain. Just keep movements as, for example, lifting the the cautions at the beginning of each asana in mind. kneecap, tightening the groin, and drawing in the kidneys, are regarded General guidelines as “actions.” Motions get you into a pose, actions refine it. Understand the If you do not get a particular asana right, practice motions first. Learn how to observe, one with similar movements. The physical body, rather than what you must observe. sense organs, emotions, mind, and consciousness Grasping the essence of the asana is are trained gradually in yoga. If you stop practicing more important than getting the movements right. Some instructions a particular asana, the body loses a part of its may seem absurd—even impossible— intelligence. Practice different types of asanas. to beginners. Gradually, however, you If your legs ache, for instance, do not will become aware of the complexity avoid your yoga session. Locate the and subtlety of the body’s discomfort, think about its cause, and understand how to Holding the pose Concentrate completely when you are in the final pose 408

IYENGAR YOGA COURSE remove it. Through your intelligence, introduce a to practice, according to soothing sensation into that area. Delve deep into your consciousness and extend a feeling of calm your age and physical to the part of your body that needs it most. condition. Keep your Your environment progress in developing Coordinate your practice with the state of your body and mind. Hot summer days can make you feel an awareness and exhausted or dehydrated. Practice with props to relax. For example, perform Salamba Sarvangasana understanding of with the help of a chair and a bolster. Reclining asanas, inversions, and resting asanas are also the asanas in mind. suitable as they slow down the metabolism, calm all parts of the body and mind, and conserve energy. In First, stretch and winter, standing asanas, back bends, and inversions help to combat colds, arthritis, and seasonal awaken your body and depression. Twists, forward bends, and inversions help to counter the effects of damp conditions. mind to the logic behind Sequence a series of asanas. Do not Practicing asanas in the prescribed order enhances begin your session with a their effectiveness as well as your experience of each asana. Understanding the significance of sequencing back bend, for instance. For takes time. Grasp the subtleties and movements of each asana and its impact on your body, before those in perfect physical attempting to formulate an order which suits your personal needs. Follow the 20-Week Yoga Course condition, cycles of asanas until you feel confident enough to develop your own sequence. Those suffering from specific ailments, can be worked out fairly however, should follow the asana sequences appropriate to their condition, given in Chapter 6 easily. If your condition is Balance and harmony (see pages 260-383). less than perfect, evolve a sequence which suits your Yogacharya Iyengar in a Timing variation of Bharadvajasana As far as possible, hold the final pose for the body’s requirements. There recommended time to maximize the benefits and build strength. However, timing also depends on should be a physical, physiological, psychological, attention. The intelligence of the brain rises and drops very fast, but the body’s intelligence cannot and spiritual rhythm in your practice of yoga. be awakened at the same speed. You have to bring awareness to all parts of the body for the whole time Formulating your own practice you are in the pose. All the asanas listed in the 20-Week Yoga Course are Ultimately, use your discrimination to decide the simple poses, made even easier with props. Practice sequence, timing, and nature of the asanas you want Virabhadrasana 1 and 2 (see pages 96 and 76), against a wall for the first few weeks. Once you feel comfortable in the pose, practice without the support of the wall. Similarly, after about 6 months (this can vary from person to person) of practicing Utthita Trikonasana, place your hand on the floor, instead of on the block. Attempt Halasana, Salamba Sarvangasana, Janu Sirsasana, Trianga Mukhaikapada Paschimottanasana, Paschimottanasana, and Paripurna Navasana without props after 6 months. Attempt Salamba Sirsasana against the wall after 8 months. It might take up to 8 months to achieve Salamba Sirsasana without the support of the wall. Attempt Supta Virasana, Ustrasana, Urdhva Dhanurasana, Bharadvajasana, and Marichyasana (page 133) without suppport after 8 months. As your muscles and joints become supple, props will become a hindrance, and you will progress smoothly to the classic poses without them. 409

BKS IYENGAR YOGA 20-Week Yoga Course WEEK 1 WEEK 2 WEEK 3 Asanas Page Asanas Page Asanas Page 1. Tadasana Samasthithi 186 1. Tadasana Samasthithi 186 1. Tadasana Samasthithi 186 against a wall 187 against a wall against a wall 188 2. Tadasana Urdhva 2. Tadasana Urdhva 187 2. Tadasana Urdhva 187 Hastasana against a wall 197 Hastasana against a wall Hastasana against a wall 202 3. Tadasana Urdhva 205 3. Tadasana Urdhva 188 3. Tadasana Urdhva 188 Baddhanguliasana 206 Baddhanguliasana Baddhanguliasana against a wall 221 against a wall against a wall 216 4. Uttanasana 1 foam block 224 4. Tadasana Paschima 189 4. Tadasana Paschima 189 & 5 wooden blocks 237 Baddha Hastasana Baddha Hastasana 170 5. Adhomukha Svanasana 5. Utthita Trikonasana 192 5. Utthita Trikonasana 1 block 192 3 blocks* 1 block 6. Dandasana 6. Uttanasana 1 foam block 197 1 blanket & 2 blocks & 5 wooden blocks 6. Uttanasana 1 foam block 197 7. Virasana & 5 wooden blocks 2 blankets & 2 bolsters 7. Adhomukha Svanasana 204 8. Adhomukha Virasana 1 block (heels against a wall) 2 blankets & 2 bolsters 7. Adhomukha Svanasana 202 3 blocks 9. Paschimottanasana 1 stool & 2 bolsters (legs apart) 8. Dandasana 205 1 blanket & 2 blocks 10. Bharadvajasana 8. Dandasana 205 1 blanket & 2 blocks 1 blanket & 2 blocks 11. Setubandha Sarvangasana 9. Virasana 206 4 bolsters 2 blankets & 2 bolsters 9. Virasana 2 blankets & 2 bolsters 206 12. Savasana 10. Urdhvamukha Janu 207 10. Urdhvamukha Janu 207 Sirsasana 1 belt Sirsasana 1 belt 11. Baddhakonasana 2 blocks 208 11. Baddhakonasana 2 blocks 208 & 1 bolster (parallel to the hips) & 1 bolster (parallel to the hips) 12. Adhomukha Virasana 221 12. Adhomukha Virasana 221 2 blankets & 2 bolsters 2 blankets & 2 bolsters 13. Paschimottanasana 216 13. Paschimottanasana 216 2 bolsters & 1 belt (legs apart) 2 bolsters & 1 belt (legs apart) 14. Bharadvajasana 223 1 chair (sitting sideways) 14. Bharadvajasana 223 1 chair (sitting sideways) 15. Supta Baddhakonasana 244 1 blanket, 1 bolster, 2 blocks, & 1 belt 15. Utthita Marichyasana 226 1 stool, 1 rounded block, & a wall 16. Setubandha Sarvangasana 237 16. Supta Baddhakonasana 244 4 bolsters 1 blanket, 1 bolster, 2 blocks, & 1 belt 17. Savasana 170 17. Setubandha Sarvangasana 237 4 bolsters *blocks are wooden unless otherwise specified 18. Savasana 170 410

IYENGAR YOGA COURSE WEEK 5 Asanas Page 1. Tadasana Samasthithi 186 against a wall 2. Tadasana Urdhva 187 Hastasana against a wall 3. Tadasana Urdhva 188 Baddhanguliasana against a wall 4. Tadasana Paschima 189 Baddha Hastasana 5. Tadasana Gomukhasana 191 WEEK 4 6. Utthita Trikonasana 192 1 block Asanas Page Asanas Page 7. Utthita Parsvakonasana 194 1. Tadasana Samasthithi 1 block against a wall 186 15. Upavista Konasana 213 187 2. Tadasana Urdhva 188 16. Adhomukha Virasana 221 8. Virabhadrasana 1 96 Hastasana against a wall 2 blankets & 2 bolsters 189 3. Tadasana Urdhva 191 9. Virabhadrasana 2 76 Baddhanguliasana 192 against a wall 194 17. Paschimottanasana 216 197 2 bolsters & 1 belt 4. Tadasana Paschima 204 (legs apart) 10. Adhomukha Svanasana 204 Baddha Hastasana 205 1 block (heels against a wall) 206 5. Tadasana Gomukhasana 207 18. Janu Sirsasana 218 11. Prasarita Padottanasana. 201 209 1 stool, 1 blanket & 1 bolster 1 block or 1bolster 6. Utthita Trikonasana 208 1 block 19. Paschimottanasana 215 12. Uttanasana (concave back) 199 3 bolsters 7. Utthita Parsvakonasana 1 block 13. Dandasana 205 1 blanket & 2 blocks 8. Uttanasana 1 foam block 20. Bharadvajasana 223 & 5 wooden blocks 1 chair (sitting sideways) 14. Virasana 206 9. Adhomukha Svanasana 1 rolled blanket & 1 block 1 block (heels against a wall) 21. Bharadvajasana 223 1 chair (legs through chair back) 10. Dandasana 15. Urdhvamukha Janu 207 1 blanket & 2 blocks Sirsasana 1 belt 22. Utthita Marichyasana 226 11. Virasana 1 stool, 1 rounded block, 1 rolled blanket & 1 block & a wall 16. Swastikasana 209 12. Urdhvamukha Janu 23. Parsva Virasana 228 17. Baddhakonasana 2 blocks 208 Sirsasana 1 belt 1 rolled blanket & 2 blocks & 1 bolster (parallel to the hips) 13. Swastikasana 24. Supta Baddhakonasana 244 18. Upavista Konasana 213 1 blanket, 1 bolster, 14. Baddhakonasana 2 blocks, & 1 belt 19. Adhomukha Virasana 221 2 blocks & 1 bolster 2 blankets & 2 bolsters (parallel to the hips) 25. Supta Padangusthasana 242 20. Adhomukha Swastikasana 222 1 belt 1 bench, 1 blanket, & 2 bolsters 26. Setubandha Sarvangasana 237 21. Paschimottanasana 3 bolsters 215 4 bolsters 22. Janu Sirsasana 218 1 stool,1 blanket, & 1 bolster 27. Savasana 170 411

BKS IYENGAR YOGA Asanas Page WEEK 6 Page Asanas Page 23. Paschimottanasana 216 Asanas 186 23. Adhomukha Swastikasana 222 1 stool & 2 bolsters 187 1 bench, 1 blanket, & 2 bolsters 1. Tadasana Samasthithi 188 24. Bharadvajasana 223 against a wall 24. Paschimottanasana 216 1 chair (sitting sideways) 190 1 stool & 2 bolsters 2. Tadasana Urdhva 191 (legs apart) Hastasana against a wall 192 25. Bharadvajasana 223 194 1 chair (legs through chair back) 3. Tadasana Urdhva 96 Baddhanguliasana 76 25. Janu Sirsasana 218 against a wall 196 1 stool, 1 blanket, & 1 bolster 204 26. Bharadvajasana 224 4. Tadasana Paschima 201 1 blanket & 2 blocks Namaskarasana 197 217 26. Paschimottanasana 215 5. Tadasana Gomukhasana 1 block & 2 bolsters 205 27. Utthita Marichyasana 226 6. Utthita Trikonasana 1 block 206 207 1 stool, 1 rounded block, & a wall 7. Utthita Parsvakonasana 209 27. Bharadvajasana 223 1 block 208 1 chair (sitting sideways) 213 28. Parsva Virasana 229 8. Virabhadrasana 1 210 1 rolled blanket & 2 blocks 221 9. Virabhadrasana 2 28. Bharadvajasana 223 1 chair (legs through chair back) 10. Ardha Chandrasana 29. Supta Baddhakonasana 244 1 block 1 blanket, 1 bolster, 2 blocks, & 1 belt 11. Adhomukha Svanasana 29. Bharadvajasana 224 1 bolster 1 blanket & 2 blocks 30. Supta Padangusthasana 242 12. Prasarita Padottanasana 30. Marichyasana 225 1 belt 1 block or 1 bolster 1 blanket & 1 block 31. Supta Padangusthasana 243 13. Uttanasana 1 foam block 31. Utthita Marichyasana 226 1 block & 1 belt & 5 wooden blocks 1 stool, 1 rounded block, & a wall 14. Adhomukha 32. Setubandha Sarvangasana 237 Paschimottanasana 32. Parsva Virasana 228 1 bench, 1 blanket, 1 stool & 2 bolsters 1 blanket & 1 block & 2 bolsters 15. Dandasana 1 blanket & 2 blocks 33. Supta Baddhakonasana 244 1 blanket, 1 bolster, 33. Savasana 170 16. Virasana 2 blocks, & 1 belt 2 blankets & 2 bolsters 34. Supta Virasana 246 17. Urdhvamukha Janu 1 blanket & 1 bolster Sirsasana 1 belt 35. Supta Padangusthasana 242 18. Swastikasana 1 belt 19. Baddhakonasana 36. Supta Padangusthasana 243 2 blocks & 1 bolster 1 belt & 1 block 20. Upavista Konasana 37. Halasana 232 1 stool, 1 chair, 1 blanket, 21. Paripurna Navasana & 2 bolsters 2 stools & 3 mats 38. Setubandha Sarvangasana 237 22. Adhomukha Virasana 1 bench, 1 blanket, 2 blankets & 2 bolsters & 2 bolsters 39. Savasana 170 412

IYENGAR YOGA COURSE WEEK 7 Page Asanas Page Asanas Page Asanas 186 19. Swastikasana 209 35. Supta Virasana 246 187 1 blanket & 1 bolster 242 1. Tadasana Samasthithi 188 20. Baddhakonasana 208 243 against a wall 2 blocks & 1 bolster 36. Supta Padangusthasana 190 1 belt 232 2. Tadasana Urdhva 191 21. Upavista Konasana 213 236 Hastasana against a wall 192 37. Supta Padangusthasana 256 194 22. Paripurna Navasana 210 1 belt & 1 block 3. Tadasana Urdhva 96 2 stools & 3 mats Baddhanguliasana 76 38. Halasana 1 stool, 1 chair, against a wall 196 23. Adhomukha Virasana 220 1 blanket, & 2 bolsters 84 2 blankets & 1 bolster 4. Tadasana Paschima 204 39. Setubandha Sarvangasana Namaskarasana 201 24. Adhomukha Swastikasana 222 1 bench, 3 blankets, & 1 bolster 197 1 bench, 1 blanket, & 1 bolster 5. Tadasana Gomukhasana 217 40. Savasana 1 blanket, 25. Paschimottanasana 216 1 bolster, & 1 bandage 6. Utthita Trikonasana 1 block 205 1 stool & 2 bolsters 206 (legs together) WEEK 8 7. Utthita Parsvakonasana 207 1 block 26. Janu Sirsasana 218 Asanas 1 stool, 1 blanket, & 1 bolster 8. Virabhadrasana 1 1. Tadasana Samasthithi Page 27. Paschimottanasana 215 against a wall 9. Virabhadrasana 2 1 block & 2 bolsters 186 2. Tadasana Urdhva 10. Ardha Chandrasana 1 block 28. Bharadvajasana 223 Hastasana against a wall 187 1 chair (sitting sideways) 11. Parsvottanasana 3. Tadasana Urdhva 188 29. Bharadvajasana 223 Baddhanguliasana 12. Adhomukha Svanasana 1 chair (legs through chair back) against a wall 190 1 bolster 30. Bharadvajasana 224 4. Tadasana Paschima 191 13. Prasarita Padottanasana 1 blanket & 2 blocks Namaskarasana 192 1 block or 1 bolster 194 31. Marichyasana 225 5. Tadasana Gomukhasana 14. Uttanasana 1 foam block 1 blanket & 1 block 96 & 5 wooden blocks 6. Utthita Trikonasana 1 block 76 32. Utthita Marichyasana 226 196 15. Adhomukha 7. Utthita Parsvakonasana 84 Paschimottanasana 1 stool, 1 rounded block, & a wall 1 block 204 1 stool & 2 bolsters 33. Parsva Virasana 228 8. Virabhadrasana 1 201 16. Dandasana 1 blanket & 1 block 1 blanket & 2 blocks 9. Virabhadrasana 2 197 34. Supta Baddhakonasana 244 17. Virasana 1 blanket, 1 bolster, 10. Ardha Chandrasana 1 block 2 blankets & 2 bolsters 2 blocks, & 1 belt 11. Parsvottanasana 18. Urdhvamukha Janu Sirsasana 1 belt 12. Adhomukha Svanasana 1 bolster 13. Prasarita Padottanasana 1 block or 1 bolster 14. Uttanasana 1 foam block & 5 wooden blocks 413

BKS IYENGAR YOGA Asanas Page Asanas Page Asanas Page 15. Adhomukha 217 35. Supta Virasana 246 13. Prasarita Padottanasana 201 Paschimottanasana 1 blanket & 1 bolster 242 1 block or 1 bolster 1 stool & 2 bolsters 243 36. Supta Padangusthasana 230 1 belt 14. Uttanasana 1 foam block 197 232 & 5 wooden blocks 16. Dandasana 205 37. Supta Padangusthasana 1 blanket & 2 blocks 1 belt & 1 block 236 38. Salamba Sarvangasana 256 15. Adhomukha 217 1 chair, 1 blanket, Paschimottanasana 17. Virasana 206 & 1 bolster 1 stool & 2 bolsters 2 blankets & 2 bolsters 39. Halasana 18. Urdhvamukha Janu 207 1 chair, 1 stool, 1 blanket, 16. Dandasana 205 Sirsasana 1 belt & 2 bolsters 1 blanket & 2 blocks 19. Swastikasana 209 40. Setubandha Sarvangasana 17. Virasana 206 1 bench, 3 blankets, 2 blankets & 2 bolsters & 1 bolster 20. Baddhakonasana 208 18. Urdhvamukha Janu 207 2 blocks & 1 bolster 41. Savasana Sirsasana 1 belt 1 blanket, 1 bolster, 21. Upavista Konasana 213 & 1 bandage 19. Swastikasana 209 22. Paripurna Navasana 210 20. Baddhakonasana 208 2 stools & 3 mats 2 blocks & 1 bolster 23. Adhomukha Virasana 220 21. Upavista Konasana 213 2 blankets & 1 bolster 24. Adhomukha Swastikasana 222 WEEK 9 22. Paripurna Navasana 210 1 bench, 1 blanket, & 1 bolster 2 stools & 3 mats Asanas 25. Paschimottanasana 216 Page 23. Adhomukha Virasana 220 1 stool, 1 blanket, & 2 bolsters 1. Tadasana Samasthithi 2 blankets & 1 bolster (legs together) against a wall 186 24. Adhomukha Swastikasana 222 2. Tadasana Urdhva 187 1 bench, 1 blanket, & 1 bolster 26. Janu Sirsasana 218 Hastasana against a wall 1 stool & 1 bolster 188 3. Tadasana Urdhva 25. Paschimottanasana 216 Baddhanguliasana 190 27. Paschimottanasana 214 against a wall 1 stool & 2 bolsters (legs together) 2 bolsters 191 4. Tadasana Paschima 192 26. Janu Sirsasana 218 Namaskarasana 194 1 stool, 1 blanket & 1 bolster 28. Bharadvajasana 223 1 chair (sitting sideways) 5. Tadasana Gomukhasana 96 76 27. Paschimottanasana 214 6. Utthita Trikonasana 1 block 196 2 bolsters 29. Bharadvajasana 223 1 chair (legs through chair back) 7. Utthita Parsvakonasana 84 1 block 204 28. Bharadvajasana 223 1 chair (sitting sideways) 224 8. Virabhadrasana 1 30. Bharadvajasana 1 blanket & 2 blocks 9. Virabhadrasana 2 29. Bharadvajasana 223 (legs through a chair back) 10. Ardha Chandrasana 31. Marichyasana 225 1 block 1 blanket & 1 block 11. Parsvottanasana 30. Bharadvajasana 224 1 blanket & 2 blocks 12. Adhomukha Svanasana 32. Utthita Marichyasana 226 1 bolster 1 stool, 1 rounded block, & a wall 31. Marichyasana 225 1 blanket & 1 block 33. Parsva Virasana 228 1 blanket & 1 block 32. Utthita Marichyasana 226 1 stool, 1 rounded block, & a wall 34. Supta Baddhakonasana 244 1 blanket, 1 bolster, 2 blocks, & 1 belt 33. Parsva Virasana 228 1 blanket & 1 block 414

IYENGAR YOGA COURSE Asanas Page WEEK 10 Page Asanas Page 34. Supta Baddhakonasana 244 Asanas 186 23. Adhomukha Virasana 220 1 blanket, 1 bolster, 187 2 blankets & 1 bolster 2 blocks, & 1 belt 246 1. Tadasana Samasthithi 188 242 against a wall 24. Adhomukha Swastikasana 222 35. Supta Virasana 243 190 1 bench, 1 blanket, & 1 bolster 1 blanket & 1 bolster 230 2. Tadasana Urdhva 191 232 Hastasana against a wall 192 25. Paschimottanasana 216 36. Supta Padangusthasana 194 1 stool & 2 bolsters 1 belt 236 3. Tadasana Urdhva 96 (legs together) 256 Baddhanguliasana 76 37. Supta Padangusthasana against a wall 196 26. Janu Sirsasana 218 1 belt & 1 block 84 1 stool, 1 blanket, & 1 bolster 4. Tadasana Paschima 204 38. Salamba Sarvangasana Namaskarasana 201 27. Paschimottanasana 2 bolsters 214 1 chair, 1 blanket, & 1 bolster 197 5. Tadasana Gomukhasana 217 28. Bharadvajasana 223 39. Halasana 1 chair (sitting sideways) 1 chair, 1 stool, 1 blanket, 6. Utthita Trikonasana 205 & 2 bolsters 1 block 206 29. Bharadvajasana 223 207 (legs through a chair back) 40. Setubandha Sarvangasana 7. Utthita Parsvakonasana 209 1 bench, 3 blankets, & 1 bolster 1 block 208 30. Bharadvajasana 224 213 1 blanket & 2 blocks 41. Savasana 8. Virabhadrasana 1 212 1 blanket, 1 bolster, 31. Marichyasana 225 & 1 bandage 9. Virabhadrasana 2 1 blanket & 1 block 10. Ardha Chandrasana 1 block 32. Utthita Marichyasana 226 11. Parsvottanasana 1 stool, 1 rounded block, & a wall 12. Adhomukha Svanasana 33. Parsva Virasana 228 1 bolster 1 blanket & 1 block 13. Prasarita Padottanasana 34. Supta Baddhakonasana 244 1 block or 1 bolster 1 blanket, 1 bolster, 2 blocks, & 1 belt 14. Uttanasana 1 foam block & 5 wooden blocks 35. Supta Virasana 246 1 blanket & 1 bolster 15. Adhomukha Paschimottanasana 36. Supta Padangusthasana 242 1 stool & 2 bolsters 1 belt 16. Dandasana 37. Supta Padangusthasana 243 1 blanket & 2 blocks 1 belt & 1 block 17. Virasana 38. Salamba Sarvangasana 230 2 blankets & 2 bolsters 1 chair, 1 blanket, & 1 bolster 18. Urdhvamukha Janu 39. Halasana 1 chair, 1 stool, 232 Sirsasana 1 belt 1 blanket & 2 bolsters 19. Swastikasana 40. Setubandha Sarvangasana 236 1 bench, 3 blankets, & 1 bolster 20. Baddhakonasana 2 blocks & 1 bolster 41. Viparita Karani 234 1 blanket, 1 block, & 2 bolsters 21. Upavista Konasana 42. Savasana 256 22. Paripurna Navasana 2 belts 1 blanket, 1 bolster, & 1 bandage 415

BKS IYENGAR YOGA WEEK 11 Page Asanas Page Asanas Page Asanas 186 18. Urdhvamukha Janu 207 34. Supta Baddhakonasana 244 187 Sirsasana 1 belt 1 blanket, 1 bolster, 1. Tadasana Samasthithi 188 2 blocks, & 1 belt 246 against a wall 19. Swastikasana 209 242 190 35. Supta Virasana 243 2. Tadasana Urdhva 191 20. Baddhakonasana 208 1 blanket & 1 bolster 230 Hastasana against a wall 192 2 blocks & 1 bolster 194 36. Supta Padangusthasana 232 3. Tadasana Urdhva 96 21. Upavista Konasana 213 1 belt 236 Baddhanguliasana 76 against a wall 196 22. Paripurna Navasana 212 37. Supta Padangusthasana 234 84 1 long yoga belt 1 belt & 1 block 256 4. Tadasana Paschima 204 Namaskarasana 201 23. Adhomukha Virasana 220 38. Salamba Sarvangasana 197 2 blankets & 1 bolster 1 chair, 1 blanket, & 5. Tadasana Gomukhasana 217 2 bolsters 24. Adhomukha Swastikasana 222 6. Utthita Trikonasana 205 1 bench, 1 blanket, & 1 bolster 39. Halasana 1 chair, 1 stool, 1 block 206 1 blanket, & 1 bolster 25. Paschimottanasana 216 7. Utthita Parsvakonasana 1 stool & 2 bolsters 40. Setubandha Sarvangasana 1 block (legs together) 1 bench, 3 blankets, & 1 bolster 8. Virabhadrasana 1 26. Janu Sirsasana 218 1 stool, 1 blanket, & 1 bolster 41. Viparita Karani 9. Virabhadrasana 2 1 blanket, 1 block, & 2 bolsters 27. Paschimottanasana 214 10. Ardha Chandrasana 1 block 2 bolsters 42. Savasana 1 blanket, 1 bolster, & 1 bandage 11. Parsvottanasana 28. Bharadvajasana 223 12. Adhomukha Svanasana 1 chair (sitting sideways) 1 bolster WEEK 12 29. Bharadvajasana 223 13. Prasarita Padottanasana (legs through a chair back) Asanas 1 block or 1 bolster Page 30. Bharadvajasana 224 1. Tadasana Samasthithi 14. Uttanasana 1 foam block 1 blanket & 2 blocks against a wall 186 & 5 wooden blocks 31. Marichyasana 225 2. Tadasana Urdhva 187 15. Adhomukha 1 blanket & 1 block Hastasana against a wall Paschimottanasana 188 1 stool & 2 bolsters 32. Utthita Marichyasana 226 3. Tadasana Urdhva Baddhanguliasana 190 16. Dandasana 1 stool, 1 rounded block, & a wall against a wall 1 blanket & 2 blocks 191 33. Parsva Virasana 228 4. Tadasana Paschima 192 17. Virasana 1 blanket & 1 block Namaskarasana 194 2 blankets & 2 bolsters 5. Tadasana Gomukhasana 96 76 6. Utthita Trikonasana 1 block 196 7. Utthita Parsvakonasana 1 block 8. Virabhadrasana 1 9. Virabhadrasana 2 10. Ardha Chandrasana 1 block 416

IYENGAR YOGA COURSE WEEK 13 Asanas Page Asanas Page Asanas Page 11. Parsvottanasana 84 28. Bharadvajasana 223 1. Tadasana Samasthithi 186 204 1 chair (sitting sideways) against a wall 187 12. Adhomukha Svanasana 201 188 1 bolster 197 29. Bharadvajasana 223 2. Tadasana Urdhva 217 (legs through a chair back) Hastasana against a wall 190 13. Prasarita Padottanasana 191 1 block or 1 bolster 205 30. Bharadvajasana 224 3. Tadasana Urdhva 192 206 1 blankets & 2 blocks Baddhanguliasana 194 14. Uttanasana 1 foam block 207 against a wall 96 & 5 wooden blocks 209 31. Marichyasana 225 76 208 1 blanket & 1 block 4. Tadasana Paschima 196 15. Adhomukha 213 Namaskarasana 84 Paschimottanasana 212 32. Utthita Marichyasana 226 204 1 stool & 2 bolsters 220 1 stool, 1 block, & a wall 5. Tadasana Gomukhasana 201 222 197 16. Dandasana 216 33. Parsva Virasana 228 6. Utthita Trikonasana 1 block 217 1 blanket & 2 blocks 1 blanket & 1 block 218 7. Utthita Parsvakonasana 205 17. Virasana 214 34. Supta Baddhakonasana 244 1 block 206 2 blankets & 2 bolsters 1 blanket, 1 bolster, 207 2 blocks, & 1 belt 8. Virabhadrasana 1 209 18. Urdhvamukha Janu 208 Sirsasana 1 belt 35. Supta Virasana 246 9. Virabhadrasana 2 213 1 blanket & 1 bolster 212 19. Swastikasana 10. Ardha Chandrasana 1 block 220 36. Supta Padangusthasana 242 20. Baddhakonasana 1 belt 11. Parsvottanasana 2 blocks & 1 bolster 37. Supta Padangusthasana 243 12. Adhomukha Svanasana 21. Upavista Konasana 1 belt & 1 block 1 bolster 22. Paripurna Navasana 38. Salamba Sarvangasana 230 13. Prasarita Padottanasana 1 long yoga belt 1 chair, 1 blanket, & 1 bolster 1 block or 1 bolster 23. Adhomukha Virasana 39. Halasana 232 14. Uttanasana 1 foam block 2 blankets & 1 bolster 1 chair, 1 stool, & 5 wooden blocks 1 blanket, & 2 bolsters 24. Adhomukha Swastikasana 15. Adhomukha 1 bench, 1 blanket, & 1 bolster 40. Setubandha Sarvangasana 236 Paschimottanasana 1 bench, 3 blankets, & 1 bolster 1 stool & 2 bolsters 25. Paschimottanasana 1 stool & 2 bolsters 41. Viparita Karani 234 16. Dandasana (legs together) 1 blanket, 1 block, & 2 bolsters 1 blanket & 2 blocks 26. Janu Sirsasana 42. Savasana 1 blanket, 256 17. Virasana 1 stool, 1 blanket, & 1 bolster 1 bolster, & 1 bandage 2 blankets & 2 bolsters 27. Paschimottanasana 18. Urdhvamukha Janu 2 bolsters Sirsasana 1 belt 19. Swastikasana 20. Baddhakonasana 2 blocks & 1 bolster 21. Upavista Konasana 22. Paripurna Navasana 1 long yoga belt 23. Adhomukha Virasana 2 blankets & 1 bolster 417

BKS IYENGAR YOGA Asanas Page WEEK 14 Page Asanas Page 24. Adhomukha Swastikasana 222 Asanas 186 16. Dandasana 205 1 bench, 1 blanket, & 1 bolster 1 blanket & 2 blocks 1. Tadasana Samasthithi 187 25. Paschimottanasana 1 stool 216 against a wall 17. Virasana 206 & 2 bolsters (legs together) 188 2 blankets & 2 bolsters 2. Tadasana Urdhva 26. Janu Sirsasana 218 Hastasana against a wall 190 18. Urdhvamukha Janu 207 1 stool, 1 blanket, & 1 bolster Sirsasana 1 belt 3. Tadasana Urdhva 191 27. Paschimottanasana 214 Baddhanguliasana 192 19. Swastikasana 209 2 bolsters against a wall 194 28. Bharadvajasana 223 4. Tadasana Paschima 96 20. Baddhakonasana 208 1 chair (sitting sideways) Namaskarasana 76 2 blocks & 1 bolster 196 29. Bharadvajasana 223 5. Tadasana Gomukhasana 84 21. Upavista Konasana 213 (legs through a chair back) 204 6. Utthita Trikonasana 1 block 22. Paripurna Navasana 212 201 1 long yoga belt 30. Bharadvajasana 224 7. Utthita Parsvakonasana 1 blanket & 2 blocks 1 block 197 23. Adhomukha Virasana 220 8. Virabhadrasana 1 217 2 blankets & 1 bolster 31. Marichyasana 225 1 blanket & 1 block 9. Virabhadrasana 2 10. Ardha Chandrasana 1 block 24. Adhomukha Swastikasana 222 1 bench, 1 blanket, & 1 bolster 32. Utthita Marichyasana 226 11. Parsvottanasana 1 stool, 1 rounded block, & a wall 12. Adhomukha Svanasana 1 bolster 25. Paschimottanasana 216 13. Prasarita Padottanasana 1 stool & 2 bolsters 33. Parsva Virasana 228 1 block or 1 bolster (legs together) 1 blanket & 1 block 14. Uttanasana 1 foam block 34. Supta Baddhakonasana 244 & 5 wooden blocks 26. Janu Sirsasana 218 1 blanket, 1 bolster, 1 stool, 1 blanket, & 1 bolster 2 blocks, & 1 belt 15. Adhomukha Paschimottanasana 1 stool & 2 bolsters 27. Paschimottanasana 214 2 bolsters 35. Supta Virasana 246 1 blanket & 1 bolster 36. Supta Padangusthasana 242 28. Bharadvajasana 223 1 belt 1 chair (sitting sideways) 37. Supta Padangusthasana 243 29. Bharadvajasana 223 1 belt & 1 block (legs through a chair back) 38. Salamba Sirsasana 138 30. Bharadvajasana 224 against a wall 1 blanket & 2 blocks 39. Salamba Sarvangasana 230 31. Marichyasana 225 1 chair, 1 blanket, & 1 bolster 1 blanket & 1 block 40. Halasana 1 chair, 1 stool, 232 32. Utthita Marichyasana 226 1 blanket, & 2 bolsters 1 stool, 1 rounded block, & a wall 41. Setubandha Sarvangasana 236 33. Parsva Virasana 228 1 bench, 3 blankets, & 1 bolster 1 blanket & 1 block 42. Viparita Karani 234 34. Supta Baddhakonasana 244 1 blanket, 1 block, & 2 bolsters 1 blanket, 1 bolster, 2 blocks, & 1 belt 43. Savasana 256 1 blanket, 1 bolster, & 1 bandage 35. Supta Virasana 246 1 blanket & 1 bolster 418

IYENGAR YOGA COURSE Asanas Page 27. Paschimottanasana 214 2 bolsters 28. Bharadvajasana 223 1 chair (sitting sideways) 29. Bharadvajasana 223 (legs through a chair back) Asanas Page Asanas Page 30. Bharadvajasana 224 1 blanket & 2 blocks 36. Supta Padangusthasana 242 9. Virabhadrasana 2 76 1 belt 31. Marichyasana 225 1 blanket & 1 block 10. Ardha Chandrasana 1 block 196 37. Supta Padangusthasana 243 1 belt & 1 block 11. Parsvottanasana 84 32. Utthita Marichyasana 226 1 stool, 1 rounded block, & a wall 38. Salamba Sirsasana 138 12. Adhomukha Svanasana 204 against a wall 1 bolster 33. Parsva Virasana 228 1 blanket & 1 block 230 39. Salamba Sarvangasana 13. Prasarita Padottanasana 201 1 chair, 1 blanket, & 1 bolster 1 block or 1 bolster 34. Viparita Dandasana 239 1 chair, 1 stool, 2 blankets, 40. Halasana 1 chair, 1 stool, 232 14. Uttanasana 1 foam block 197 1 bolster, & 1 belt 1 blanket, & 2 bolsters & 5 wooden blocks 41. Setubandha Sarvangasana 236 35. Supta Baddhakonasana 244 1 bench, 3 blankets, & 1 bolster 1 blanket, 1 bolster, 15. Adhomukha 217 2 blocks, & 1 belt Paschimottanasana 42. Viparita Karani 234 1 stool & 2 bolsters 1 blanket, 1 block, & 2 bolsters 36. Supta Virasana 246 1 blanket & 1 bolster 16. Dandasana 205 1 blanket & 2 blocks 43. Savasana 256 37. Supta Padangusthasana 242 1 blanket, 1 bolster, & 1 bandage 1 belt 17. Virasana 206 2 blankets & 2 bolsters WEEK 15 38. Supta Padangusthasana 243 1 belt & 1 block 18. Urdhvamukha Janu 207 Sirsasana 1 belt Asanas Page 39. Salamba Sirsasana 138 against a wall 1. Tadasana Samasthithi 186 19. Swastikasana 209 against a wall 20. Baddhakonasana 208 40. Salamba Sarvangasana 230 2 blocks & 1 bolster 1 chair, 1 blanket, & 1 bolster 2. Tadasana Urdhva 187 21. Upavista Konasana 213 41. Halasana 232 Hastasana against a wall 1 chair, 1 stool, 1 blanket, & 2 bolsters 3. Tadasana Urdhva 22. Paripurna Navasana Baddhanguliasana against a wall 188 1 long yoga belt 212 42. Setubandha Sarvangasana 236 1 bench, 3 blankets, & 1 bolster 4. Tadasana Paschima 190 23. Adhomukha Virasana 220 Namaskarasana 2 blankets & 1 bolster 43. Viparita Karani 234 1 blanket, 1 block, & 2 bolsters 5. Tadasana Gomukhasana 191 24. Adhomukha Swastikasana 222 1 bench, 1 blanket, & 1 bolster 6. Utthita Trikonasana 1 block 192 44. Savasana 1 blanket, 256 1 bolster, & 1 bandage 25. Paschimottanasana 216 7. Utthita Parsvakonasana 194 1 stool & 2 bolsters (legs together) 1 block 45. Ujjayi Pranayama 252 2 blankets, 2 foam blocks, 26. Janu Sirsasana 218 2 wooden blocks, & 1 bandage 1 stool, 1 blanket, & 1 bolster 8. Virabhadrasana 1 96 419

BKS IYENGAR YOGA WEEK 16 Asanas Page Asanas Page Asanas Page 1. Tadasana Samasthithi 186 24. Adhomukha Swastikasana 222 43. Setubandha Sarvangasana 236 against a wall 187 1 bench, 1 blanket, & 1 bolster 1 bench, 3 blankets, & 1 bolster 188 2. Tadasana Urdhva 25. Paschimottanasana 216 44. Viparita Karani 234 Hastasana against a wall 190 1 blanket, 1 block, & 2 bolsters 191 1 stool & 2 bolsters (legs together) 3. Tadasana Urdhva 192 Baddhanguliasana 194 26. Janu Sirsasana 218 45. Savasana 256 against a wall 96 1 stool, 1 blanket, & 1 bolster 1 blanket, 1 bolster, 76 & 1 bandage 4. Tadasana Paschima 196 Namaskarasana 84 27. Paschimottanasana 214 46. Ujjayi Pranayama 252 204 2 bolsters 2 blankets, 2 foam blocks, 5. Tadasana Gomukhasana 201 2 wooden blocks, & 1 bandage 197 28. Bharadvajasana 223 6. Utthita Trikonasana 1 block 217 1 chair (sitting sideways) 7. Utthita Parsvakonasana 205 29. Bharadvajasana 223 1 block 206 (legs through a chair back) 207 8. Virabhadrasana 1 209 30. Bharadvajasana 224 208 1 blanket & 2 blocks 9. Virabhadrasana 2 213 212 31. Marichyasana 225 10. Ardha Chandrasana 1 block 220 1 blanket & 1 block 11. Parsvottanasana 32. Utthita Marichyasana 226 12. Adhomukha Svanasana 1 stool, 1 rounded block, & a wall 1 bolster 33. Parsva Virasana 228 13. Prasarita Padottanasana 1 blanket & 1 block 1 block or 1 bolster 34. Viparita Dandasana 239 WEEK 17 14. Uttanasana 1 foam block 1 chair, 1 stool, 2 blankets, & 5 wooden blocks 1 bolster, & 1 belt Asanas 15. Adhomukha 35. Ustrasana 240 1. Tadasana Samasthithi Page Paschimottanasana 2 stools, 1 blanket, & 2 bolsters against a wall 1 stool & 2 bolsters 186 36. Supta Baddhakonasana 244 2. Tadasana Urdhva 16. Dandasana 1 blanket, 1 bolster, Hastasana against a wall 187 1 blanket & 2 blocks 2 blocks, & 1 belt 3. Tadasana Urdhva 188 17. Virasana 37. Supta Virasana 246 Baddhanguliasana 190 2 blankets & 2 bolsters 1 blanket & 1 bolster against a wall 191 18. Urdhvamukha Janu 38. Supta Padangusthasana 242 4. Tadasana Paschima 192 Sirsasana 1 belt 1 belt Namaskarasana 194 19. Swastikasana 39. Supta Padangusthasana 243 5. Tadasana Gomukhasana 96 1 belt & 1 block 76 20. Baddhakonasana 6. Utthita Trikonasana 1 block 196 2 blocks & 1 bolster 40. Salamba Sirsasana 138 against a wall 7. Utthita Parsvakonasana 21. Upavista Konasana 1 block 41. Salamba Sarvangasana 230 22. Paripurna Navasana 1 chair, 1 blanket, & 1 bolster 8. Virabhadrasana 1 1 long yoga belt 42. Halasana 232 9. Virabhadrasana 2 23. Adhomukha Virasana 1 chair, 1 stool, 1 blanket, 2 blankets & 1 bolster & 2 bolsters 10. Ardha Chandrasana 1 block 420

IYENGAR YOGA COURSE Asanas Page Asanas Page Asanas Page 11. Parsvottanasana 84 33. Parsva Virasana 228 4. Tadasana Paschima 190 1 blanket & 1 block Namaskarasana 12. Adhomukha Svanasana 204 1 bolster 34. Viparita Dandasana 239 5. Tadasana Gomukhasana 191 1 chair, 2 blankets & 1 bolster 13. Prasarita Padottanasana 201 (feet against a wall) 6. Utthita Trikonasana 1 block 192 1 block or 1 bolster 35. Ustrasana 240 7. Utthita Parsvakonasana 1 block 194 2 stools, 1 blanket & 2 bolsters 14. Uttanasana 1 foam block 197 & 5 wooden blocks 8. Virabhadrasana 1 96 15. Adhomukha 217 36. Supta Baddhakonasana 244 Paschimottanasana 1 blanket, 1 bolster, 2 blocks 1 stool & 2 bolsters & 1 belt 9. Virabhadrasana 2 76 10. Ardha Chandrasana 1 block 196 16. Dandasana 205 37. Supta Virasana 246 1 blanket & 2 blocks 1 blanket & 1 bolster 11. Parsvottanasana 84 17. Virasana 2 blankets & 2 bolsters 206 38. Supta Padangusthasana 242 12. Adhomukha Svanasana 204 1 belt 1 bolster 18. Urdhvamukha Janu 207 39. Supta Padangusthasana 243 13. Prasarita Padottanasana 201 Sirsasana 1 belt 1 belt & 1 block 1 block or 1 bolster 19. Swastikasana 209 40. Salamba Sirsasana 138 14. Uttanasana 1 foam block 197 against a wall & 5 wooden blocks 20. Baddhakonasana 208 2 blocks & 1 bolster 41. Salamba Sarvangasana 230 15. Adhomukha 217 1 chair, 1 blanket & 1 bolster Paschimottanasana 21. Upavista Konasana 213 1 stool & 2 bolsters 22. Paripurna Navasana 42. Halasana 1 chair, 1 stool, 232 1 long yoga belt 1 blanket & 2 bolsters 212 16. Dandasana 205 1 blanket & 2 blocks 23. Adhomukha Virasana 220 43. Setubandha Sarvangasana 236 2 blankets & 1 bolster 1 bench, 3 blankets & 1 bolster 17. Virasana 206 2 blankets & 2 bolsters 24. Adhomukha Swastikasana 222 44. Viparita Karani 234 207 1 bench, 1 blanket & 1 bolster 1 blanket, 1 block & 2 bolsters 18. Urdhvamukha Janu Sirsasana 1 belt 25. Paschimottanasana 216 45. Savasana 256 19. Swastikasana 209 1 blanket, 1 bolster &1 bandage 1 stool & 2 bolsters (legs together) 26. Janu Sirsasana 218 46. Ujjayi Pranayama 252 20. Baddhakonasana 208 1 stool, 1 blanket & 1 bolster 2 blankets, 2 foam blocks 2 blocks & 1 bolster 2 wooden blocks & 1 bandage 213 27. Paschimottanasana 2 bolsters 214 21. Upavista Konasana 28. Bharadvajasana 223 WEEK 18 22. Paripurna Navasana 212 1 chair (sitting sideways) 1 long yoga belt Asanas 29. Bharadvajasana 223 Page 23. Adhomukha Virasana 220 (legs through a chair back) 1. Tadasana Samasthithi 2 blankets & 1 bolster against a wall 186 30. Bharadvajasana 224 24. Adhomukha Swastikasana 222 1 blanket & 2 blocks 2. Tadasana Urdhva 187 1 bench, 1 blanket & 1 bolster Hastasana against a wall 31. Marichyasana 225 188 25. Paschimottanasana 216 1 blanket & 1 block 3. Tadasana Urdhva Baddhanguliasana 1 stool & 2 bolsters (legs together) against a wall 32. Utthita Marichyasana 226 26. Janu Sirsasana 218 1 stool, 1 blanket & 1 bolster 1 stool, 1 rounded block & a wall 421

BKS IYENGAR YOGA Asanas Page WEEK 19 Page Asanas Page 27. Paschimottanasana 2 bolsters 214 Asanas 186 23. Adhomukha Virasana 220 187 2 blankets & 1 bolster 1. Tadasana Samasthithi 188 28. Bharadvajasana 223 against a wall 1 chair (sitting sideways) 190 2. Tadasana Urdhva 191 24. Adhomukha Swastikasana 222 Hastasana against a wall 192 1 bench, 1 blanket, & 1 bolster 194 29. Bharadvajasana 223 3. Tadasana Urdhva 96 (legs through a chair back) Baddhanguliasana 76 against a wall 196 25. Paschimottanasana 216 84 1 stool & 2 bolsters 30. Bharadvajasana 224 4. Tadasana Paschima 204 (legs together) 1 blanket & 2 blocks Namaskarasana 201 197 5. Tadasana Gomukhasana 217 26. Janu Sirsasana 218 1 stool, 1 blanket, & 1 bolster 31. Marichyasana 225 6. Utthita Trikonasana 1 block 205 1 blanket & 1 block 206 7. Utthita Parsvakonasana 207 27. Paschimottanasana 2 bolsters 214 1 block 209 32. Utthita Marichyasana 226 208 28. Bharadvajasana 223 8. Virabhadrasana 1 213 1 chair (sitting sideways) 1 stool, 1 rounded block, & a wall 212 9. Virabhadrasana 2 33. Parsva Virasana 228 29. Bharadvajasana 223 1 blanket & 1 block 10. Ardha Chandrasana (legs through a chair back) 1 block 34. Viparita Dandasana 239 30. Bharadvajasana 224 1 chair, 2 blankets, & 1 bolster 11. Parsvottanasana 1 blanket & 2 blocks (feet against a wall) 12. Adhomukha Svanasana 35. Ustrasana 240 1 bolster 31. Marichyasana 225 2 stools, 1 blanket, & 2 bolsters 1 blanket & 1 block 13. Prasarita Padottanasana 36. Supta Baddhakonasana 244 1 block or 1 bolster 32. Utthita Marichyasana 226 1 blanket, 1 bolster, 2 blocks, & 1 belt 14. Uttanasana 1 foam block 1 stool, 1 rounded block, & a wall & 5 wooden blocks 33. Parsva Virasana 228 15. Adhomukha 1 blanket & 1 block 37. Supta Virasana 246 Paschimottanasana 1 blanket & 1 bolster 1 stool & 2 bolsters 34. Viparita Dandasana 239 16. Dandasana 1 chair, 2 blankets, & 1 bolster 38. Supta Padangusthasana 242 1 blanket & 2 blocks (feet against a wall) 1 belt 17. Virasana 39. Supta Padangusthasana 243 2 blankets & 2 bolsters 35. Ustrasana 240 1 belt & 1 block 2 stools,1 blanket, & 2 bolsters 18. Urdhvamukha Janu 40. Salamba Sirsasana 138 Sirsasana 1 belt 36. Supta Baddhakonasana 244 against a wall 1 blanket, 1 bolster, 19. Swastikasana 2 blocks, & 1 belt 41. Salamba Sarvangasana 230 20. Baddhakonasana 37. Supta Virasana 246 1 chair, 1 blanket, & 1 bolster 2 blocks & 1 bolster 1 blanket & 1 bolster 42. Halasana 1 chair, 1 stool, 232 21. Upavista Konasana 38. Supta Padangusthasana 242 1 blanket, & 2 bolsters 1 belt 22. Paripurna Navasana 43. Setubandha Sarvangasana 236 1 long yoga belt 39. Supta Padangusthasana 243 1 bench, 3 blankets, & 1 bolster 1 belt & 1 block 44. Viparita Karani 234 40. Salamba Sirsasana 138 1 blanket, 1 block, & 2 bolsters against a wall 45. Savasana 256 41. Salamba Sarvangasana 230 1 chair, 1 blanket, & 1 bolster 1 blanket, 1 bolster, & 1 bandage 46. Ujjayi Pranayama 252 42. Halasana 232 2 blankets, 2 foam blocks, 1 chair, 1 stool, 1 blanket, 2 wooden blocks, & 1 bandage & 2 bolsters 422

IYENGAR YOGA COURSE Asanas Page Asanas Page Asanas Page 43. Setubandha Sarvangasana 236 8. Virabhadrasana 1 96 31. Marichyasana 225 1 bench, 3 blankets, 1 blankets & 1 block & 1 bolster 234 256 9. Virabhadrasana 2 76 44. Viparita Karani 252 1 blanket, 1 block, & 2 bolsters 32. Utthita Marichyasana 226 45. Savasana 1 blanket, 10. Ardha Chandrasana 1 block 196 1 stool, 1 rounded block, & a wall 1 bolster, & 1 bandage 11. Parsvottanasana 84 33. Parsva Virasana 228 46. Ujjayi Pranayama 1 blanket & 1 block 2 blankets, 2 foam blocks, 2 wooden blocks, & 1 bandage 12. Adhomukha Svanasana 204 1 bolster 34. Viparita Dandasana 239 1 chair, 2 blankets, & 1 bolster 13. Prasarita Padottanasana 201 (feet against a wall) 1 block or 1 bolster 35. Ustrasana 240 2 stools, 1 blanket, & 2 bolsters 14. Uttanasana 1 foam block 197 & 5 wooden blocks 36. Supta Baddhakonasana 244 1 blanket, 1 bolster, 15. Adhomukha 217 2 blocks, & 1 belt Paschimottanasana 1 stool & 2 bolsters 16. Dandasana 205 37. Supta Virasana 246 1 blanket & 2 blocks 1 blanket & 1 bolster 17. Virasana 206 38. Supta Padangusthasana 242 2 blankets & 2 bolsters 1 belt 18. Urdhvamukha Janu 207 39. Supta Padangusthasana 243 Sirsasana 1 belt 1 belt & 1 block 19. Swastikasana 209 40. Salamba Sirsasana 138 against a wall 20. Baddhakonasana 208 41. Salamba Sarvangasana 230 2 blocks & 1 bolster 1 chair, 1 blanket, & 1 bolster 21. Upavista Konasana 213 42. Halasana 232 1 chair, 1 stool, 1 blanket, WEEK 20 22. Paripurna Navasana 212 & 2 bolsters 1 long yoga belt Asanas Page 23. Adhomukha Virasana 220 43. Setubandha Sarvangasana 236 1. Tadasana Samasthithi 2 blankets & 1 bolster 1 bench, 3 blankets, & 1 bolster against a wall 186 24. Adhomukha Swastikasana 222 44. Viparita Karani 234 2. Tadasana Urdhva 187 1 bench, 1 blanket, & 1 bolster 1 blanket, 1 block, & 2 bolsters Hastasana against a wall 188 25. Paschimottanasana 216 45. Savasana 256 3. Tadasana Urdhva Baddhanguliasana 190 1 stool & 2 bolsters (legs together) 1 blanket, 1 bolster, & 1 bandage against a wall 191 192 26. Janu Sirsasana 218 46. Ujjayi Pranayama 252 4. Tadasana Paschima 194 1 stool, 1 blanket, & 1 bolster 2 blankets, 2 foam blocks, Namaskarasana 2 wooden blocks, & 1 bandage 5. Tadasana Gomukhasana 27. Paschimottanasana 2 bolsters 214 47. Viloma 2 Pranayama 255 1 blanket, 2 foam blocks, 6. Utthita Trikonasana 1 block 28. Bharadvajasana 223 2 wooden blocks, & 1 bandage 1 chair (sitting sideways) 7. Utthita Parsvakonasana 1 block 29. Bharadvajasana 223 (legs through a chair) 30. Bharadvajasana 224 1 blankets & 2 blocks 423

Skeletal System Costal cartilage Collar bone THE SPINE Elbow joint Sternum Cervical Pelvic rim Rib vertebrae Hip joint Thoracic Floating rib vertebrae Ankle joint Vertebra Lumbar vertebrae Sacrum Tailbone or coccyx Internal Organs Trachea Pharynx Knee joint Lung Esophagus Liver Stomach Large Pancreas intestine Small intestine Rectum 424

Muscular System Zygomaticus major Intercostal Pectoralis major Biceps Diaphragm Groin Triceps Perineum Quadriceps Deltoid Trapezius Gastrocnemius Rectus femoris Triceps Extensor Latissimus retinaculum dorsi ANTERIOR VIEW Gluteus Sartorius maximus Plantaris Hamstring Achilles POSTERIOR VIEW tendon 425

GLOSSARY Glossary Abhyantara inhalation Gheranda Samhita text on yoga, written by the Pramada indifference Ahankara false pride sage Gheranda in the 15th century Prakriti shakti energy of nature Ahimsa creed of nonviolence Guru teacher; one who hands down a system Prana vital energy or life-force Ajna chakra energy or command chakra of knowledge to a disciple Pranamaya kosha life-force sheath, one of the Alabdha bhumikatva indisposition Guru-sishya parampara the tradition of teaching, 5 sheaths of the body Alasya laziness dating back centuries, of teacher and student Pranayama control of energy through breathing Anahata chakra spiritual heart chakra Hatha yoga sighting the soul through the Pratyahara mental detachment from the Anandamaya kosha the sheath of bliss, the most restraint of energy external world important of the 5 sheaths of the body, reached Hathayoga Pradipika treatise on yoga compiled Psoriasis an ailment leading to dry and scaly by the practice of yoga in the 15th century by the sage Svatmarama patches on the skin Angamejayatva unsteadiness in the body Isvara pranidhana devotion to God Purusha shakti energy of the soul Annamaya kosha anatomical sheath, one of Jivatma the individual self Raja yoga sighting the soul through the 5 sheaths of the body Jnana marg path of knowledge whereby the restraint of consciousness Antara-kumbhaka suspension of breath with seeker learns to discriminate between the real Rajasic spicy, pungent foods that overstimulate full lungs and the unreal the body and mind Antaranga-sadhana emotional and mental Kaivalya freedom of emancipation Sahasrara chakra the most important chakra— discipline gained through following the 8 limbs Karma marg path of selfless service without when uncoiled, it brings the seeker to freedom or steps of yoga thought of reward Samadhi self-realization Antaratma-sadhana quest for the soul gained Karana sharira causal body, one of the 3 layers Samshaya doubt through following the 8 limbs or steps of yoga of the body Samyama integration of the body, breath, Anusasanam discipline Karya sharira gross body, one of the 3 layers mind, intellect, and self Aparigraha freedom from desire of the body Santosha contentment Arambhavastha beginners’ stage of yoga, Kathopanishad ancient text circa 300-400 BC Sarvanga sadhana holistic practice which practiced at the level of the physical body alone Klesha sorrow caused by egoism, desire, integrates the body, mind and the self Asmita egoism ignorance, attachment, and hatred Sattvic natural, organic vegetarian food Astanga yoga eight limbs: the steps to Ksipta a distracted mind Satya truth self-realization through the practice of yoga Kundalini divine, cosmic energy which is latent Saucha cleanliness Asteya freedom from avarice in every human being Scoliosis a curved spine Atman the self or soul Kumbhaka retention of energy Shakti vital energy and the sense of self, which Avirati desire for sensual satisfaction Leukorrhea excessive white vaginal discharge determine a person’s emotions, will power, Ayama expansion or distribution of energy Manas the mind and discrimination Bahya exhalation Manava (manusya) an intelligent and Shvasa-prashvasa uneven respiration or Bahya-kumbhaka suspension of breath with conscious human being unsteadiness empty lungs Mahabharata the most ancient of the Indian Styana reluctance to work Bahiranga-sadhana one of 3 yogic disciplines, epics, dating to the first millennium BC Suksma sharira the subtle body, one of the comprising the practice of ethics Manipuraka chakra site of the sense of fear 3 layers of the body Bhakti marg path of love and devotion and apprehension Svadhyaya to study one’s body, mind, intellect, Bharadvaja a sage, the father of the Manomaya kosha psychological sheath, one of and ego warrior Dronacharya the 5 sheaths of the body Svatmarama sage, author of Hathayoga Pradipika Bhranti darshana false knowledge Marichi a sage, son of Brahma, the creator of Swadhishtana chakra site of worldly desires Brahmacharya chastity the universe Tamasic food containing meat or alcohol Buddhi intelligence Menorrhagia abnormally heavy or long periods Tapas austerity gained through the committed Chitta the restraint of consciousness Metrorrhagia bleeding in between periods practice of yoga Chittavritti an imbalance in the mental state Mudha a dull, inert mind Vijnanamaya kosha intellectual sheath, one of Chakras critical junctions in the body, Muladhara chakra controls sexual energy the 5 sheaths of the body notionally located along the spine, which, Nadi notional channels which distribute energy Viksipta a scattered, fearful mind when activated by asanas and pranayama, from the chakras through the body Virabhadra a legendary warrior transform cosmic energy into spiritual energy Nirbija seedless Vishuddhi chakra seat of intellectual awareness Dharana concentration, the sixth limb or step Niruddha a controlled and restrained mind Vyadhi physical ailments of Astanga yoga Nishpattyavastha ultimate stage of yoga practice, Yama ethical codes for daily life Dhyana the seventh stage of the 8 limbs or the state of perfection Yoga the path which integrates the body, steps of Astanga yoga Niyama self-restraint senses, mind, and the intelligence, with the self Dronacharya son of the sage Bharadvaja and Parmatama the universal self Yogacharya a teacher and a master of a major character in the epic, Mahabharata Parichayavastha third stage of yoga practice, yogic traditions Dorsal region the upper part of the body, when the intelligence and the body become one Yoga-agni the fire of yoga which, when lit, relating especially to the back Parigraha possessiveness ignites the kundalini Duhkha misery or pain Patanjala Yoga Darshana corpus of aphorisms Yogabhrastha falling from the grace of yoga Ekagra a focused state of mind on yoga, compiled between 300 BC-AD 300 and Yoga marg the journey to self-realization, Floating ribs the last 2 pairs of ribs which usually attributed to the sage Patanjali when the mind and its actions are brought are not attached to the sternum Patanjali, a sage, the founder of yoga; believed to under control Ghatavastha intermediate stage of yoga, have lived sometime between 300 BC-AD 300 Yoga Sutras a collection of aphorisms on the when the mind and body learn to Perineum the area between the thighs, behind practice of yoga, attributed to the sage Patanjali move together the genital organs and in front of the anus Yogi a student, a seeker of truth 426

LIST OF ASANAS Names of Asanas Name Translation Adhomukha Paschimottanasana . . . . . . . . . . . . . . . . . . . . . . .Downward-facing intense back stretch Adhomukha Svanasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Downward-facing dog stretch Adhomukha Swastikasana. . . . . . . . . . . . . . . . . . . . . . . . . . . . .Downward-facing cross-legged pose Adhomukha Virasana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Downward-facing hero pose Ardha Chandrasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Half moon pose Baddhakonasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Fixed angle pose Bharadvajasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Torso stretch Bharadvajasana on a chair . . . . . . . . . . . . . . . . . . . . . . . . . . . .Lateral twist of the spine Dandasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Staff pose Halasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Plough pose Janu Sirsasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Head on knee pose Marichyasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Torso and leg stretch Paripurna Navasana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Complete boat pose Parsva Virasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Side twist in the hero pose Parsvottanasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Intense torso stretch Paschimottanasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Intense back stretch Prasarita Padottanasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Intense leg stretch Salamba Sarvangasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Shoulderstand Salamba Sirsasana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Headstand Savasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Corpse pose Setubandha Sarvangasana . . . . . . . . . . . . . . . . . . . . . . . . . . . .Bridge pose Supta Baddhakonasana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Reclining fixed angle pose Supta Padangusthasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Reclining leg, foot, and toe stretch Supta Virasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Reclining hero pose Swastikasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Cross-legged pose Tadasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Mountain pose Tadasana Samasthithi . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Steady and firm mountain pose Tadasana Gomukhasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Mountain pose with hands held in the . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .shape of a cow’s face Tadasana Paschima Baddha Hastasana . . . . . . . . . . . . . . . . .Mountain pose with the arms folded behind the back Tadasana Paschima Namaskarasana . . . . . . . . . . . . . . . . . . . .Mountain pose with hands folded behind the back Tadasana Urdhva Baddhanguliasana . . . . . . . . . . . . . . . . . . . .Mountain pose with fingers interlocked Tadasana Urdhva Hastasana. . . . . . . . . . . . . . . . . . . . . . . . . . .Mountain pose with arms stretched up Trianga Mukhaikapada Paschimottanasana . . . . . . . . . . . . . .Three parts of the body stretch Ujjayi Pranayama . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Conquest of energy Upavista Konasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Seated wide-angle pose Urdhva Dhanurasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Bow pose Urdhvamukha Janu Sirsasana . . . . . . . . . . . . . . . . . . . . . . . . . .Upward-facing bent knee pose Ustrasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Camel pose Uttanasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Intense forward stretch Utthita Marichyasana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Intense torso and leg stretch Utthita Parsvakonasana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Intense side stretch Utthita Trikonasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Extended triangle pose Viloma 2 Pranayama . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Interrupted breathing cycle Viparita Dandasana . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Inverted staff pose Viparita Karani . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Inverted pose Virabhadrasana 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Warrior pose 1 Virabhadrasana 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Warrior pose 2 Virasana. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Hero pose 427

INDEX Index AU U Baddhakonasana, 108-11, 208 arms, 188-89 Brahmacharya, 52-53 benefits of poses in, 40 back, 233, 241 Brain Abdomen, 186-87 Bharadvajasana, 128-31, 224 elbows, 105 blood circulation, 211 Bharadvajasana on a chair, 223 fingers, 105, 188-89, 204 blood flow to, 198 stretching, 167 brain of pose, 65 hips, 213 body and, 263 toning and activating 188 classic poses, 62-65 lower back, 223 calm, 89 concept, 63 shoulder, 188-89, 204 cells, 128 Abdominal cramps, 157 Dandasana, 102-03, 205 shoulder joints, 89 cooling, 85 Abdominal hernia, 84 forward bends, 64, 112-25 spine, 233 soothing, 198, 201, 237-239 Abdominal muscles, 97, 211, 223, 229 Halasana, 150-53, 232-33 wrist, 204 Brain and nervous system ailments Abdominal organs, 85, 103, 115, 119, importance of, 40 Asthma, 102,144, 150, 167, 205, 208, asanas for, 351-58 inversions, 64-65, 136-53 210, 213-14, 217-218, 231, 233, epilepsy, 356-58 133, 151, 161, 193, 195, 198, 201, Janu Sirsasana, 114-17, 218-19 235, 242, 256, 282-84 eye strain, 351-53 207-08, 211, 225, 237 Marichyasana, 132-35, 225 Asthmatic attack, 118, 122 headache, 351-52 Abdominal blood circulation, 225 Paripurna Navasana, 210-12 Asthmatics, 103 memory impairment, 352-55 Abdominal pain during Parsva Virasana, 228-29 Avirati, 47 migraine, 354-56 menstruation, 93 Parsvottanasana, 84-87 Ayama, 53, 54, 250 sciatica, 356- 57 Abdominal walls, sagging, 103 Paschimottanasana, 122-25, 214-16 stress-related headache, 352-53 Abhyantara, 55 poses, see classic poses BU U Breathing, 171, 191 Absent periods, 390-93 practice against wall, 183 capacity, 77 Acidity, 73, 92, 97, 167, 193, 195, pranayama, 36, 250–53 Back flexibility, 129 difficulties, 150 198, 201, 217, 221, 247, 287-89 Prasarita Padottanasana, 200-01 Back pain 129, 167, 221 ease, 275 Acne, 344-47 props for, 184-85 Breathlessness, 103, 145, 204-05, Adhomukha Paschimottanasana, 217 reclining, 65, 164-73 during menstruation, 93 208, 210, 220-22, 226, 233, 235, Adhomukha Svanasana, 62, 88-91, Salamba Sarvangasana, 144-49, Back muscles, 97, 157 277-79 202-284 Back stiffness, 157 Bronchitis, 145, 205, 208, 210, 214, Adhomukha Swastikasana, 222 230-31 Back stretching, 167 217-218, 220, 223, 226, 228, 231, Adhomukha Virasana, 220-21 Salamba Sirsasana, 138-43 Back toning and activating, 187-88 233, 235, 242, 280-83 Adrenal glands, 123, 215, 219, Savasana, 170-72, 248-49 Backache, 73, 77, 97, 105, 133, 138, Buddhi, 50 239, 241 Setubandha Sarvangasana, 236-37 Bulimia, 186-90, 194, 205, 217, Aging, 69 sitting, 64, 100-11 170, 188, 190-91, 193, 195, 201, 370-73 in women, 31 standing, 64, 66-99 210, 232, 237, 243, 254, 257 Buttock muscles toning, 69 Ahankara, 47, 50 stress, asanas for, 175, 180-81, Baddhakonasana, 43, 108-09, 208 Ahimsa, 52 Bahiranga-sadhana, 47 CU U Ajna chakra, 49, 57 186-249 Bahya, 55 Alasya, 47 Supta Baddhakonasana, 244-45 Bahya-kumbhaka, 55 Calcaneal spurs, 105, 204, 206, 229 Alabdha bhumikatva, 47 Supta Padangusthasana, 242-43 Bellur Krishnamachar and Seshamma softening, 89 Alcohol abuse, 240 Swastikasana, 209 Smaraka Nidhi Trust, 22 Alcoholism, 217, 368-71 Tadasana, 68-69, Bhakti marg, 46, 251 Calf muscles, stretching, 243 Anahata chakra, 57 variations of, 186-91 Bharadvaja, 128 Calves, pain, 206, 224, 229 Anandamaya kosha, 48 Trianga Mukhaikapada Bharadvajasana, 64, 128-31, 224 Camel pose asana, 156-59, 240-41 Angamejayatva, 36, 47 Paschimottanasana, 118-121 Bharadvajasana on chair, 223 Cardiac arrest, 237 Angina pain, 189, 215, 228, 272-74 twists, 64, 126-35 Bhranti darshana, 47 Cardiac condition, 84, 104, 191, 160, Ankles, 241 Ujjayi Pranayama, 254-57 Bile formation, 204 arthritis, 166 Upavista Konasana, 213 Bile secretion, 119 188, 210, 224-26, 243 joint flexibility, 204 Urdhva Dhanurasana, 160-63 Bladder control, 186, 219, 245 Cardiac disorders, 167, 256 osteoarthritis, 338-41 Urdhvamukha Janu Sirsasana, 207 Bladder toning and strengthening, Cervical spondylosis, 80, 138, 150, pain, 224, 229 Ustrasana, 156-59, 240-41 97, 123 stiffness, 157 Uttanasana, 92-95, 197-99 Blocked arteries, 223, 226, 242, 246- 189-92, 194, 210, 214, 225, 231-32, strengthening, 73, 89 Utthita Marichyasana, 226-27 47, 273 235, 326-27 Annamaya kosha, 48 Utthita Parsvakonasana, 80-83, Blocked fallopian tubes, 109 Chair, as prop, 184 Anorexia, 217, 372-75 Blood circulation, 157, 161 Chakras, 56-57 Antara-kumbhaka, 55 194-95 in knee, 222 Chest Antaranga-sadhana, 47 Utthita Trikonasana, 70-75, 192-93 in pelvic area, 215 congestion, 224-25, 228 Antaratma-sadhana, 47 Viloma 2 Pranayama, 257 in ovarian region, 245 expanding, 237 Anxiety, 170, 204, 233, 364-66 Viparita Dandasana, 238-39 to abdominal organs, 225 muscles, 103 Aparigraha, 52-53 Viparita Karani, 234-35 to arteries, 237 Chitta, 48, 50 Appetite loss, 217, 228 Virabhadrasana 1, 96-99 to ovaries, 241 Chittavritti, 36, 176 Arambhavastha, stage of yoga, 37- Virabhadrasana 2, 76-79 Blood, hemoglobin content, 121 Choking, 103 38, 62 Virasana, 104-09, 206 Blood pressure, 115, 160, 198, 201, Chronic constipation, 231 Arches of feet, 119, 204, 206, 229 with props, 12, 24, 25,173-83 204, 215, 228, 235, 237, 245, Chronic fatigue syndrome, 171, 194, Ardha Chandrasana, 196 Astanga yoga, 47, 52, 53 254-55 196, 210, 224-26, 228 Asanas, Asteya, 52-53 Body alignment, 69 Chronic headache, 215, 219 Adhomukha Paschimottanasana, Arms, arthritis, 188-89 alignment, 69 Classic poses, flexibility,190 and brain, 263 bow pose, 160-63 217 ligaments, 193 and mind, 37, 39 camel pose, 156-59 Adhomukha Svanasana, 88-91, Arterial blockage, 237, 239 harmony with mind, 39 corpse pose, 170-73 Arteries, blood circulation, 236 metabolic rate, 211 downward-facing dog stretch, 88-91 202-204 Arteries of heart, thickening, 160 relaxation, 171 extended triangle pose, 70-75 Adhomukha Swastikasana, 222 Arthritic pain, 81 Bolster, 184 fixed angle pose, 108-11 Adhomukha Virasana, 221-21 Arthritic pain in back, 241 Bowel movement, 145 head-on-knee pose, 114-117 Ardha Chandrasana, 196 Arthritis of 187, 235 headstand, 138-43 back bends, 65, 154-63 ankles, 166 hero pose, 104-107 428

INDEX intense chest stretch, 84-87 EU U HU U IU U intense forward stretch, 92-95 intense side stretch, 80-84 Ear ailments, 235, 237 Halasana, 150-53, 232-33 Immune system, asanas for, 308-09 intense torso stretch, 122-25 Eczema, 346-49 Half-Halasana stool, 184 Impotence, 123, 397-99 mountain pose, 68-69 Ekagra, state of mind, 51 Halitosis, 141 Incontinence, 300-01 plough pose 150-53 Elbows, arthritis 85, 105 Hamstrings muscle, 119, 186, 195, Indigestion, 204, 211, 224, 227, 235, reclining hero stretch, 166-69 shoulderstand, 144-49 flexibility of, 190 198, 204, 206, 241 239, 245, 247, 285-87 staff pose, 102-08 osteoarthritis of, 330-31 Hamstrings, stretching, 243 Infections resistance, 241, 247 three parts of the body stretch, pain or cramps of, 151 Infertility, 394-96 stiffness of, 115 supple, 224, 229 Inflammation, in blood vessels of 120-21 Eliminatory problem, 141 Hands, pain or cramps of, 151 torso and leg stretch, 132-35 Emotional stability, 239 Hatha yoga, 48 legs, 206 torso stretch, 128-31 Endocrine glands, blood supply Hathayoga Pradipika, 48-49, in knees, 209 warrior pose 1, 96-99 to, 215 of veins in legs, 209 warrior pose 2, 76-79 Energy level, 133, 151 54-55, 64 Inguinal hernia, 402-03 Cold, 132, 141, 145, 210, 224-25, 228, Epilepsy, 356-58 Headache, 88, 128, 138, 150, 156, Insomnia, 141, 145, 171, 186-91, 194, 233, 257, 276-77 Excess menstrual flow, 161 196, 198, 207, 210, 224-26, 228, Cold extremities, 264-66 Extreme fatigue, 204 160, 186-92, 194, 196, 198, 231, 233, 237-38, 240, 362-64 Colitis, 145, 231 Eye ailments, 235, 237 201-04, 206-07, 215, 219-25, 228, Internal organs, 424 Confidence boosting, 188-91, Eye strain, 130, 186-87, 189, 231, 235, 236-38, 242, 255, 257, Intestines, 133 201, 256 191-92, 196, 207, 215, 228, 351-52 Irregular menstruation, 109 Congestion, 223-24, 226, 228, 238, 240, 242, Health, and yoga, 39 Irritable bowel syndrome, 292-93 chest, 210, 231, 233 257, 351-53 Heart and circulation ailments, Irritability, 359-61 in ovaries, 145 angina, 272-74 Ischemia, 150, 160 Constipation, 119, 156, 204, 225-26, FU U asanas for, 264-65 Isvara pranidhana, 53 238, 240, 254, 257, 289-91 blocked arteries, 271-73 Iyengar, B.K.S. Coronary blood flow, 247 Facial muscles, 215 cold extremities, 264-66 early years, 10 Cosmic energy awakening, 56 Fallopian tube blockage, 109 heart attack, 274-76 family, 10, 12, 13, 24, 25, 26, 28 Coughs, 141, 257 Fat around high blood pressure, 268-70 international recognition, 12, 13 Cramps in legs, 206 low blood pressure, 270-71 library of, 20 Crepe bandage, 184 hips, 77, 81 varicose veins, 266-68 lifestyle, 14-21 waist, 81, 133 Heart attack, 156, 274-75 yoga teacher, 10, 24, 25, 26 DU U Fatigue, 151, 192, 196, 198, 201, 204, Heartbeat, 89, 93 210, 215, 221-26, 228, 233, 257, Heartburn, 76, 103 JU U Dandasana, 102-03, 205 312-15, 360-63 Heart, energizing, 201 Depression, 186-92, 194, 198, 201, Faulty posture, 193 Heart massage, strengthening, Janu Sirsasana, 114-17, 218-19 Feet 123, 239, 247 Jnana marg, 46 204, 221, 224-26, 228, 237, 256, ache, 222 Heart muscles, toning, 81, 237 Jivatma, 46 367-69 circulation in, 105 Heart rate, 204 Jogging, 204 Dharana, 47, 52, 53 degenerative effect of aging on, Heart rest and massage, 123, 215 Junk food, 178 Dhyana, 16, 47, 52, 53, 252 69 Heart stress, 115 Diaphragm, 215 pain, 247 Heart stimulation, 208 KU U Diarrhea, 76, 118, 122, 128, 132, 150, revitalization, 186 Heels, pain of, 89, 206, 224, 229 156, 160, 186-88, 190-92, 194, 196- Fibroids, 228 Hemoglobin content of blood, Kalidasa, 76 97, 202, 206-07, 210, 214, 217-18, Fingers 141 Kaivalya, 49 220, 222-26, 228, 235, 238, 240, arthritic, 105, 188-89, 204 Hemorrhoids, 145, 151, 186, 201, Karana sharira, 48 242, 257, 290 joints, stiffness of, 115 231, 245 Karma marg, 46 Digestion, 81, 85, 97, 119, 151, osteoarthritis of, 332-33 Hernia, 109, 145, 151, 208, 213, 225, Karya sharira, 48 167, 193, 195, 205, 223, 225, pain or cramps of, 151 243, 247, 399-401 Kathopanishad, 47 229, 237 Flat feet, 119, 186-87, 206 Herniated disks, 105 Klesha, 41 Digestive system ailments, 123, 141, Flat feet, correction, 229, 247 Hiatus hernia, 399-401 Kidneys, 109, 133, 205, 207, 211, 217 Flatulence, 73, 103, 119, 193, 195, High blood pressure, 70, 80, 84, 88, 285-99 211, 221, 224-25, 227, 229, 239, 96, 138, 144, 150, 187-88, 190, disorder, 224-25, 235 acidity, 287-89 245, 247 192, 202, 221, 223-26, 228, 240, toning, 93, 123, 241, 245 asanas for, 285-99 Foam blocks, as props 185 242, 249, 268-70 Knees constipation, 289-91 Folded blankets, as props, 185 High stool as prop, 184-85 cartilage of, 204, 206, 209 diarrhea, 290 Food and nourishment, 178 Hips, gout and rheumatism of, 224, 229 duodenal ulcers, 292-95 arthritis, 213, inflammation in, 206, 209, 247 gastric ulcers, 294-97 GU U fat around, 77, 81 joints of, 119, 186-87 indigestion, 285-87 flexibility of joints, 129, 198, joints, flexibility of, 204 irritable bowel syndrome, Gall bladder disorder, 224 204 joints, strengthening of, 188-91, Gastric ulcers, 294-97 Hips, joint 292-93 Gastritis, 73, 193, 195 flexibility, 129, 198, 204 198, 201 ulcerative colitis, 296-99 Ghatavastha stage of yoga, 38, pain, 222, 224, 227, 229 ligaments, injuries of, 104 Disciple, 59 stiffness, 105, 206 osteoarthritis of, 166, 186-91, 194, Displaced bladder, 239 62-63 strengthening, 243 Displaced uterus, 97, 108, Gheranda, 53 supple, 195, 201, 209 196-97, 207, 220, 223-26, 240, 189, 191 Gheranda Samhita, 53 Hips, osteoarthritis, 232, 243, 243, 336-39 Dizziness, 92, 221 Gout, 105, 206 pain in, 206, 209 Dizzy spells, 70 334-36 rheumatism of, 223 Dorsal spine area, 129 in knees, 224, 229 stiffness, 115 stiffness of, 105, 193 Dreamless sleep, 249 pain, 247 supple, 245 strengthening of, 195, 243 Dronacharya, 128 Groin Hormonal system ailment Kripa Foundation De-addiction Dropped arches, 119 stiffness, 105 asanas for, 302-07 Centre, 22 Drug addiction, 375-77 supple, 209, 245 diabetes, 304-07 Krishnamacharya, Tirumalai, 10, 24 Dryness and itching in vagina, Guru, 58-59 obesity, 302-06 Ksipta, state of mind, 51 219 Guru-sishya parampara, 58 Hot flashes during menopause, Kumarasambhava, 76 Duhkha, 38 31, 89 Kundalini, 56-57 Duodenal ulcers, 292-95 Hypertension, 145, 151, 156, 194, Dysentery, 76, 84, 128, 132 196, 231, 233, 237 Hyperventilation, 366-67 429

INDEX LU U Menstrual flow, 89, 145, 157, 161, Nerves, asanas, and, 36, 251 201, 207, 213, 219 soothing, 85, 145, between material and spiritual Legs, stimulation, 89 blood vessels, inflammation of, Menstrual pain, 85, 97, 167, 208, world, 55, 252 206 221, 239, 241, 245, 280-81 Nervous disorder, 231 breath in, 54-55, 252-253 degenerative effects of aging, 69 Nervous exhaustion, 237 final goal, 54-55 ligaments of, 193, 204 Menstruation, 30, 93, 128, 138, 144, Nervous system, 171, 198, 204, 256 with props, 254-257 muscles of, 103, 115, 205, 227 150, 166, 192, 194, 205, Nervous tension, 171 Prasarita Padottanasana, 200-01 shortening of, 227 221, 223-26, 228, 230, 232, Nirbija (seedless) samadhi, 49 Pratyahara, 47, 52-53 toning of, 103 234, 378-80 Niruddha, 51, 176 Pregnancy, advanced stage of, 88 pain in, 247 abdominal and back pain during, Nishpattyavastha, 38, 63 beneficial poses for 30 stiffness of, 115 93 Niyama, 47, 52-53 Premenstrual stress, 194, 205, 208, strengthening of, 195 discomfort, 73 232 tendons of, 204 heavy, 97 OU U Premenstrual syndrome, 382-83 toning of, 89, 241 Prolapsed bladder, 213 veins, inflammation of, 209 Mental exhaustion, 89, 93 Osteoarthritis of, Prolapsed disk, 77 Mental faculties, 50 ankles, 338-41 Prolapsed uterus, 108, 145, 161, 188, Leukorrhea, 186-91, 194, 208, 245, Mental fatigue, 150, 249, 360-63 elbows, 330-31 190, 207, 213, 239, 241, 245, 247, 387-89 Menuhin, Yehudi, 12 fingers, 332-33 392-95 Metrorrhagia, 76, 257, 386-87 hips, 232, 243, 334-36 Props Ligaments and tendons of legs, 204 Middle backache, 167, 207, 320-323 knees, 167, 169, 186-91, 194-97, asanas with 181, 184 Ligaments of legs, strengthening, 103 Migraine, 128, 138, 150, 156, 160, 207, 220, 223-26, 240, 242, 336-39 help from, 12, 24, 25, 182-83 Ligaments of spine, 215 shoulders, 328-29 therapy and, 183 Ligaments of body, 255 171, 186-92, 194, 196, 198, 201, wrist, 332-33 types of, 184-85 Liver, 123, 133, 217 206-07, 210, 215, 219-220, 222-26, Prostate gland, 109, 207, 228, 398-99 228, 231, 233, 235, 237-38, 240, Ovarian cysts, 145 Psoriasis, 194, 349-50 disorder of, 224-25 242, 354-57 Ovarian region, blood circulation Puberty, 245 toning of, 85, 93, 241 Mind, Pulse rate, 215 Long hours standing, effects of, 247 body and, 37 in, 245 Purusha, 250 Low blood pressure, 138, 186-74, body harmony, 39 Ovaries, 109, 123, 213 Purusha shakti, 57 197, 200, 207, 210, 223-26, 228, nature, 50 240, 270-71 peace of, 171 blood circulation in, 241 RU U Low immune system, asanas for, serenity of, 257 congestion and heaviness, 145 308-11 states of, 50-51 disorders, 167 Raja yoga, 48 Low open stool as prop, 184 stress on, 115 Rajasic food, 179 Lower back Mind and emotions, ailments, PU U Ramamani Iyengar Memorial Yoga arthritis, 223 alcoholism, 368-71 pain, 224, 227 anorexia, 372-75 Padmasana, 54 Institute (RIMYI), 13, 14, 16, 17, stiffness, 224, 227, 243 anxiety, 364-65 Pain during menstruation, 243 22, 25, 26, 28 Lower backache, 77, 167, 201, 204, asanas for, 359-77 Palpitation, 76, 145, 204, 222, 231, 207, 211, 217, 225, 227, 229, 239, bulimia, 370-73 Recuperation after illness, 249 241, 245, 247, 318-21 depression, 365-73 233, 235 Recurrent headache, 202 Lower spine, strengthening, 225 drug addiction, 375-77 Pancreas, 123, 133 Refreshing, 279 Lumbago, 97, 133, 233 fatigue, 150, 257, 360-63 Parathyroid glands, 145, 231, 233 Reproductive system, organs of, 123, Lumbar spine, hyperventilation, 366-67 Paramatama, 46 excessive curvature, 197, insomnia, 362-64 Parichayavastha, 38, 63 207, 213 painful, stiff, sprained, and fused, irritability, 359-61 Parigraha, 52 Respiratory system ailments, mental fatigue, 360-63 Paripoorna Matsyendrasana, 260 129 Mood swings, 257 Paripurna Navasana, 210-12 asanas for, 170, 276-84 Lungs, Mudha, 50 Parkinson’s disease, 68 asthma, 228-84 Muladhara chakra, 57 Parsva Virasana, 228-29 breathlessness, 277-79 capacity of, 81, 157, 239, 241 Muscles, bones, and joints ailments, Parsvottanasana, 84-85 bronchitis, 280-83 energizing of, 141, 201 asanas for, 312-43 Paschimottanasana, 65, 122-25, colds, 276-77 tissue elasticity of, 241, 247 lower backache, 318-21 sinusitis, 279-81 middle backache, 320-332 116-18 symptoms, 249 MU U muscle cramps, 314-21 Patanjali, 37, 40, 41, 46-47, 48-49, Rheumatic fever, 194 osteoarthritis of Rheumatic pain, 206, 247 Mahabharata, 128 ankles, 338-41 50, 52-53, 55, 176, 260 Rheumatism, 167, 223-24, 229 Manas, 50 elbows, 330-31 Patanjala Yoga Darshana, 37 in knees, 223-24, 229 Manava (manusa), 50 fingers, 332-33 Peace of mind, 171 Rheumatoid arthritis, 192, 197, 202, Manipuraka chakra, 57 hips, 334-35 Pelvic area 205, 208, 240, 340-43 Manomaya kosha, 48 knee, 336-39 Rolled blankets as props, 185 Marichi, 132 shoulders, 328-29 alignment, 243 Rounded wooden block as prop, 185 Marichyasana, 132-34, 225 wrist, 332-33 blood circulation, 215 Memory impairment, 352-55 physical fatigue, 312-15 massage and toning, 73 SU U Memory sharpening, 215, 228 rheumatoid arthritis, 340-43 stretching, 241 Men’s health ailments, upper backache, 322-25 Pelvic organs, 161, 193, 195, 207-08, Sahasrara chakra, 57 Muscular system, 215, 247 Salamba Sarvangasana, 40, 65, asanas for, 397-405 424-25 Pelvic, 186-88 hiatus hernia, 399-401 Perception, organs of, 179 144-49, 230-31 impotence, 397-99 NU U Perriera, Father Joe, 22 Salamba Sirsasana, 65, 138-43 inguinal hernia, 402-03 Peptic ulcers, 208, 232 Samadhi, 46, 47, 48-49, 52, 53 prostate gland, 398-99 Nadi, 57 Physical exhaustion, 93 Samyama, 53 umbilical hernia, 402-05 Nausea, 222, 235 Physical fatigue, 150, 249, 312-15 Santosha, 53 Menopause, 30, 31, 245, 257, 383-86 Neck Pineal glands, 141, 161, 239, 241 Sarvanga sadhana, 42, 48 hot flashes during, 31, 89 Pituitary glands, 141, 161, 239, 241 Sattvic food, 20, 178 symptoms of, 239, 241, arthritis, 85 Polio, 188-89, 191 Satya, 52 Menorrhagia, 76, 257, 388-91 pain, 129, 221 Positive stress, 179 Saucha, 52, 53 Menstrual cramps, 135, 161, 228 sprains, 195 Posture correction, 157, 186 Savasana, 65, 170-72, 248-49 Menstrual discomfort, 243 stiffness, 105, 193, 207, 223-24, 227 Prakriti shakti, 57 Sciatica, 97, 208, 227, 245, 356-57 Menstrual disorders, 193, 195, 207, strain, 237 Prana, 48, 49, 53, 54, 57, 252, 253 210, 213, 234 Negative stress, 179 Pranamaya kosha, 48 pain, 81, 109, 186-91, 205, 213, 243 Pranayama, 14, 15, 24, 32, 36, 47, Sedentary lifestyle, 193 50-55, 250-257 430

INDEX Self-confidence, 187, 239 Adhomukha Virasana, TU U Virasana, 104-09, 206 Self-realization, 46, 52-53 220-21 Vishuddhi chakra, 57 Senses, control of, 177 Tadasana, 68-69 Vomiting, 222 Serious illness, recovery from, 171 alleviating of, 179 Tadasana Gomukhasana, 191 Vyadhi, 36, 37, 47 Setubandha Sarvangasana, 236-37 Ardha Chandrasana, 196 Tadasana Paschima Baddha Severe backache, 210, 257 Bharadvajasana, 224 WU U Severe constipation, 156 Bharadvajasana on chair, Hastasana, 189 Shakti, 56 Tadasana Paschima Namaskarasana, Waist, fat around, 81, 133 Shvasa-prashvasa, 36, 47 223 Waist, stretching, 167 Shoulders, Dandasana, 205 190 Waste, elimination of, 81 Marichyasana, 225 Tadasana Urdhva Baddhanguliasana, Women’s health, ailments, alignment, 73 Paripurna Navasana, 210-12 arthritis, 85, 188-89, 204 Parsva Virasana, 228-29 188 absent periods, 390-93 blades, misalignment of, 195 Paschimottanasana, 214-16 Tadasana Urdhva Hastasana, 187 asanas for, 378-96 blades, stiffness of, 89 Prasarita Padottanasana, Tailbone (broken, fused, or infertility, 394-96 cramps, 151 leukorrhea, 387-89 dislocation, 88 200-01 deviated),77, 105 menopause, 383-86 misalignment, 195 Sequencing and timing of, Tailbone pain, 227 menorrhagia, 388-91 pain, 129, 151, 231 Tamasic food, 178 menstrual pain, 380-81 osteoarthritis, 328-29 181 Tapas, 53 menstruation, 378-80 round, 115 Setubandha Sarvangasana, Testicles, heaviness and pain, 109 metrorrhagia, 386-87 stiffness, 105, 115, 157, 193, Thickening of arteries of heart, 161 premenstrual syndrome, 382-83 223-24, 227 236-37 Throat ailments, 145, 235 prolapsed uterus, 392-95 supple, 128 Supta Baddhakonasana, Throat congestion, 103 Wooden bench as prop, 184 Sinus blockage, 145 Throat tightness, feeling of, 215 Wooden blocks as props, 185 Sinusitis, 231, 279-81 244-45 Thyroid gland, 145, 161, 211, 215, Wrists Skeletal system, 425 Supta Padangusthasana, arthritis of, 85, 188-89, 204 Skin ailments 219, 231, 233, 239, 241 flexibility of, 190 acne, 344-47 242-43 Tired feet, 209 joint pain, 189, 191 asanas for, 344-50 Swastikasana, 209 Tired legs, 222, 237 osteoarthritis of, 332-33 eczema, 346-49 Tadasana Gomukhasana, Tiredness in feet, 205 pain or cramps in, 151 psoriasis, 349-50 Tonsillitis, 141, 257 stiffness of, 115 temperature, 215 191 Torso, 187-88 Sleep disorders, 249 Tadasana Paschima Baddha Trianga Mukhaikapada YU U Slipped disk, 77, 188-91 Sluggish liver, 123 Hastasana, 189 Paschimottanasana, 118-121 Yama, 52-53 Soham, 250 Tadasana Paschima Yoga, Spinal column, alignment, 227 UU U Spinal column, supple, 195 Namaskarasana, 190 advice for beginners, 408 Spinal disk disorder, 68, 92, 166 Tadasana Samasthithi, 186 Ujjayi Pranayama, 254-56 aim, 36-38, 47 Spinal disorders, 188 Tadasana Urdhva Ulcerative colitis, 296-99 asanas, see Asanas Spinal muscles, 211 Ulcers, 205, 217, 231 belt, 185 supple, 223 Baddhanguliasana, 188 Umbilical hernia, 402-05 can be practiced at any age, 43 toning, 103 Tadasana Urdhva Hastasana, Upavista Konasana, 213 chakras, 56-57 Spine, 151, 161, 208 Upper backache, 167, 322-25 course, 407-23 arthritis, 233 187 Upper body flexibility, 190 eight limbs, 52-53 curvature, 115 Ujjayi Pranayama, 254-56 Urdhva Dhanurasana, 46, 65, 160-63 environment for, 409 degenerative effect of aging on, Upavista Konasana, 213 Urdhvamukha Janu Sirsasana, 207 fills spiritual void, 38 Urdhvamukha Janu Sirsasana, Urinary system ailments, asanas for, fitness and, 42-43 69 for ailments, 259-405 flexibility, 73, 239 207 109, 145, 300-01 for everyone, 32, 35-43 ligaments, 215 Uttanasana, 197 Ustrasana, 156-58, 240-41 for women, 30, 31 muscle, 157 Utthita Parsvakonasana, Uterine fibroids 145 freedom of, 38 stiffness, 202 Uterus, 123, 161 guidelines, 408-09 straightening, 69 194-95 history, 48-49 strengthening, 237 Utthita Trikonasana, displaced, 99 impact, 49 stretching, 221 muscles, 224 learning of, 62-63 supple, 129 192-93 prolapsed, 145, 207, 239, 241, meaning of, 46-47 tendency to sag, 102 Viloma 2 Pranayama, 257 mind, 24, 32, 50-51 toning, 221, 241 Viparita Dandasana, 245, 247, 392-95 philosophy of, 45-49 Spiritual pranayama, 55, 250-53 Uttanasana, 92-95, 197-99 pranayama, 54-55, 250-257 Spiritual void, and yoga, 38 238-39 Utthita Marichyasana, 226-27 scheduling of practice, 408 Spleen, 133 Viparita Karani, 234-35 Utthita Parsvakonasana, 63, 65, sequence of, 409 disorder, 224 with props 181-83 stages of, 37-38 toning, 85, 93, 241 causes of, 176 80-83, 194-95 stimulative exercise, 42-43 Stamina, 141 food and nourishment, impact Utthita Trikonasana, 70-75, 192-93 stress and, 32, 41 Stiff spine, 202 on, 179 teachers’ training courses, 28 Stiffness in neck, 223 learning to deal with, 180 VU U therapy, 32, 260-61 Stomach ulcers, 167 modern world and, 178 timing, 409 Stomachache, 93, 198, 201 on heart and mind, 115 Vagina, 219 way to health, 32, 39 Stress, origin of, 41 Vaginal irritation, 109 20 week, course on 310-23 active and passive practice, positive and negative, 179 Varicose veins, 192, 194, 196, 202, Yoga-agni, 59 reactions to, 179 Yoga Marg, 46 181 related appetite loss, 217, 228 208, 231, 235, 237, 241, 245, Yoga Sutras, 26, 37, 40-41, 46-47, 49, asanas, related compression, 215 266-68 53, 55, 176 related headache, 128, 188-92, Vertebral joints, 215 Yogi, and Guru, 58-59 Adhomukha 194, 196, 198, 201, 207, 220, Vertigo, 70 Paschimottanasana, 217 222, 230, 233, 235, 237-38, Vijnanamaya kosha, 48 Adhomukha Svanasana, 240, 242, 249, 352-53 Viksipta, 51 relief from, 41, 179 Viloma 2 Pranayama, 257 220-22 types of, 179 Viparita Dandasana, 65, 238-39 Adhomukha Swastikasana, understanding, 176-77 Viparita Karani, 234-35 yoga and, 41 Virabhadra, 96 240 Suksma sharira, 48 Virabhadrasana 1, 96-99 Sunstroke, 204 Virabhadrasana 2, 76-79 Supta Baddhakonasana, 244-45 Supta Padangusthasana, 242-43 Supta Virasana, 166-68, 246-47 Svadhyaya, 53 Svatmarama, 48-49, 64 Swadhishtana chakra, 57 Swastikasana, 209 Sympathetic nervous system, 198, 201, 215, 222, 257 431

ACKNOWLEDGMENTS Acknowledgments Author’s Acknowledgments Revised edition 2008 Dorling Kindersley would Picture Credits Dorling Kindersley would like to thank B.K.S. Iyengar would like to thank Dr. Geeta S. Iyengar like to thank photographer John Freeman and the following for their kind permission to reproduce for her expert advice as a consultant on this project; his assistant, Jamie Laing; Ruth Hope for her art their photographs: National Museum, New Delhi p36, Parth Amin, producer of the CDs Yoga for You and direction; Nita Patel for her help and support p49 t, p55 t, & b, p56 b, p57; American Institute of Yoga for Stress; Professor R.N. Kulhali, for his help before and during photography, and for writing Indian Studies, New Delhi p36 tl, p37, p48, p50 t, p59; on the text; Zarina Kolah, yoga consultant, for her the text in Chapter One, pp.8–29 (DK copyright); Max Alexander p48; Joe Cornish p54; Andy Crawford help in compiling the text and liaising with the DK Arunesh Talapatra and Rohan Sinha for their help p37 tr; Ashok Dilwali p34; John Freeman p43, p248; editorial team. The author also wishes to thank the during photography; and models Kobra Gulnaaz Ashim Ghosh p60; Steve Gorton p37 tr; Alistair Hughes photographer, Harminder Singh, and the models, Dashti, Jake Clennell, Raya Umadatta, Firooza p50; Subir Kumedan p406; Chandru Melwani, Pune, Roshen Amin, Leslie Peters, Ali Dashti, and M. Ali, Rajvi H. Mehta, Birjoo Mehta, Uday V. India p29 t; Stephen Parker p6; Janet Peckam p46; Kim Jawahar Bangera. Bhosale, and Mrs. N. Rajlaxmi. The publishers Sayer p177; Hashmat Singh p174; Pankaj Usrani p51 b; also extend thanks to Chandru Melwani for his Amar Talwar p258; Colin Walton p178 tc. DK Copyright Publishers’ Acknowledgments help throughout the compilation of both editions pages (shot by Harminder Singh) 68-69, 96-97, 96-97, Dorling Kindersley would like to thank the Ramamani of this book. Thanks to the Ramamani Memorial 195 b, 196, 200, 201 t, 202-203, 204 tr, 209-213, 217- Memorial Yoga Institute, Pune, for their permission Yoga Institute, Pune, for their permission to use 221, 234-236, 237 t, 240-241, 244-245; (shot by John to use photographs of B.K.S. Iyengar from their additional photographs from their archives. Thanks Freeman) 8, 14-28, 29c, 31, 33, 66-67, 100-101, 112-113, archives. The publishers also extend their thanks to the Life Centre, 15 Edge Street, London W8 7PN, 126-127, 136-137, 154-155, 164-165, 250-251. to Sudha Malik, the yoga consultant for the project; www.thelifecentre.com, and to agoy, www.agoy.com, Amit Kharsani for the Sanskrit calligraphy; and for supplying the mats used on pp.100-101, Every effort has been made to trace the copyright R.C. Sharma for indexing. The publishers would 112-113, 126-127, 136-137, 154-155, and 164-165. holders of photographs. The publisher apologizes for also like to thank Clare Sheddon and Salima Hirani Special thanks go to Dr. Prakash Kalmadi at the any omissions and will amend further editions. for their help and advice during the early stages Kare Ayurvedic Retreat, Mulshi Lake, Pune, India, For further information see www.dk.images.com of the project; and Abhijeet Mukherjee for www.karehealth.com, for his help and hospitality production support. on location. KEY: t=top; r=right; l=left; c=center; b=bottom Useful Addresses B.K.S. Iyengar website: www.bksiyengar.com UNITED KINGDOM & EUROPE B.K.S. Iyengar Yoga Vereinigung CANADA Deutschland e.V. Iyengar Yoga Institute (Maida Vale) Pappelallee 24, 10437 Berlin, Germany Iyengar Yoga Association of Canada 223a Randolph Avenue, London W9 1NL www.iyengar-yoga-deutschland.de www.iyengaryogacanada.com www.iyi.org.uk B.K.S Iyengar Yoga Vereniging Nederland B.K.S. Iyengar Yoga Association (Vancouver) Iyengar Yoga Association of the UK www.iyengaryoga.nl P.O. Box 60639 Granville Park Post Office, (IYA (UK)) Vancouver, British Columbia V6H 4B9 www.iyengaryoga.org.uk The Iyengar Yoga Studio, www.iyengaryogavancouver.com ul. Przyjaciol Zolnierza 88/10 71-670 Szczecin, Iyengar Yoga Silkeborg Poland USA Smedebakken 15 8653 Them, Denmark Asociacion Espanola de Yoga Iyengar B.K.S. Iyengar Yoga National Association of www.iyengaryoga-silkeborg.dk Gran Via 31–7, 6 – 28013 Madrid, Spain the United States www.aeyi.org www.iynaus.org Association Francaise de Yoga Iyengar 141, avenue Malakoff, Paris 75016, France Centro de Yoga Iyengar de Madrid The Iyengar Yoga Institute of New York www.yoga-iyengar.asso.fr Carrera de San Jeronimo, 16–5 izda 150 West 22nd Street, 11th floor, New York, Madrid 28014, Spain NY 10011 www.iyengarnyc.org Centre de Yoga Iyengar de Paris www.eyimadrid.com Association Francaise de Yoga Iyengar AUSTRALIA & NEW ZEALAND 35 Avenue Victor Hugo, 75116 Paris, France Institute of Iyengar Yoga and Physiotherapy www.sfbiria.com Fysikgrand 23, SE-907 03 Umea, Sweden BKS Iyengar Association of Australia Ltd PO Box 199, Bondi Junction, NSW 1355 Light on Yoga Italy Iyengar-Yoga-Vereinigung Schweiz www.iyengaryoga.asn.au (Iyengar Yoga Association Italy) CH-3000 Bern, Switzerland www.iyengaryoga.it www.iyengar.ch B.K.S. Iyengar Yoga Association of New Zealand www.iyengar-yoga.org.nz 432