B.K.S.+Iyengar+Yoga+-+The+Path+to+Holist...

y og a f or ailments 399 Supta Padangusthasana Supta Padangusthasana Setubandha 14 page 242 15 page 243 16 Sarvangasana page 237 Upavista Konasana Paripurna Navasana Urdhvamukha Janu 3 page 213 4 page 210 5 Sirsasana page 207 Salamba Sirsasana Salamba Sarvangasana Setubandha Sarvangasana 10 page 138 11 page 230 12 page 237 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 Tadasana Samasthithi Tadasana Urdhva Tadasana Urdhva burning sensation in the chest. 1 page 186 2 Hastasana page 187 3 Baddhanguliasana page 188 US_398-399_MensHealth.indd 399 09/08/2013 11:36

400 y og a f or ailments Utthita Trikonasana Utthita Parsvakonasana Ardha Chandrasana 4 page 192 5 page 194 6 page 196 Virasana Upavista Konasana Urdhvamukha Janu 10 page 206 11 page 213 12 Sirsasana page 207 Viparita Dandasana Supta Virasana Supta Baddhakonasana 16 page 239 17 page 246 18 page 244 Setubandha Setubandha Viparita Karani 22 Sarvangasana page 237 23 Sarvangasana page 237 24 page 234 US_400-401_MensHealth.indd 400 09/08/2013 11:36

y og a f or ailments 401 Dandasana Swastikasana Baddhakonasana 7 page 205 8 page 209 9 page 208 Bharadvajasana Bharadvajasana Ustrasana 13 page 223 14 page 224 15 page 240 Supta Padangusthasana Halasana Salamba Sarvangasana 19 page 243 20 page 232 21 page 230 Savasana Ujjayi Pranayama Viloma 2 Pranayama 25 page 248 26 page 254 27 page 257 US_400-401_MensHealth.indd 401 09/08/2013 11:36

402 y og a f or ailments InguInal hernIa 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 Dandasana Urdhvamukha Janu descends into the scrotum. 1 page 205 2 Sirsasana page 207 Upavista Konasana Supta Padangusthasana Supta Padangusthasana 6 page 213 7 page 242 8 page 243 Salamba Sarvangasana Setubandha Setubandha 12 page 230 13 Sarvangasana page 237 14 Sarvangasana page 237 umbIlIcal hernIa this condition sometimes affects infants, and occurs in the region of the umbilicus. it usually corrects itself naturally. it also occurs in adults when the intestine protrudes through Prasarita Padottanasana Uttanasana the abdominal wall at the navel. 1 page 200 2 page 197 US_402-403_MensHealth.indd 402 09/08/2013 11:36

y og a f or ailments 403 Paripurna Navasana Paripurna Navasana Baddhakonasana 3 page 210 4 page 212 5 page 208 Supta Baddhakonasana Salamba Sirsasana Halasana 9 page 244 10 page 138 11 page 232 Savasana Ujjayi Pranayama Viloma 2 Pranayama 15 page 248 16 page 254 17 page 257 Adhomukha Svanasana Adhomukha Svanasana Adhomukha Svanasana 3 page 204 4 page 204 5 page 203 US_402-403_MensHealth.indd 403 09/08/2013 11:36

404 y og a f or ailments Dandasana Swastikasana Baddhakonasana 6 page 205 7 page 209 8 page 208 Adhomukha Paschimottanasana Adhomukha Virasana Adhomukha Swastikasana 12 page 217 13 page 221 14 page 222 Setubandha Sarvangasana Setubandha Sarvangasana Savasana 18 page 237 19 page 237 20 page 248 US_404-405_MensHealth.indd 404 09/08/2013 11:36

y og a f or ailments 405 Virasana Upavista Konasana Urdhvamukha Janu 9 page 206 10 page 213 11 Sirsasana page 207 Salamba Sirsasana Viparita Dandasana Supta Padangusthasana 15 page 138 16 page 239 17 page 242 Ujjayi Pranayama Viloma 2 Pranayama 21 page 254 22 page 257 “Asanas will help transform an individual by taking the person away from an awareness of just the body, toward the consciousness of the soul.” US_404-405_MensHealth.indd 405 09/08/2013 11:36

US_406-407_Iyengar_Yoga_Course.indd 406 15/08/2013 16:27

CHAPTER 8 Iyengar yoga Course “Our body is the bow and the asanas are the arrows to hit the target—the soul.” Learning 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. US_406-407_Iyengar_Yoga_Course.indd 407 15/08/2013 16:27

408 iyeng ar y og a course 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; some Eventually, understanding the actions of an asana expect instant cures to ailments, others assume will establish the rhythm and pace of your practice. that the simplest of asanas will be difficult to The yoga course begins with simple asanas, achieve. These are usually people whose muscles which prepare the body to perform the more are stiff, and whose posture is often faulty. Even complicated asanas with ease. You will learn to the physically fit may not possess the stability access levels of yourself that you were unaware of body or mind needed to practice correctly. existed. The asana connects you to the inner A beginner must, therefore, practice asanas at a world within you. very basic level at first, then continue practicing regularly, until the intelligence penetrates all Scheduling your practice the sheaths of his or her body (see page 46). Practice asanas when you feel fresh and energetic. Early in the morning, if your muscles are not stiff, Advice for beginners or early evenings, when the muscles are supple Initially, practice as many asanas of the sequence and free, is advisable. Do not practice just after as you feel comfortable with. Do not exhaust your a heavy meal. The duration of your practice is strength or stamina. Begin with small expectations. flexible. Learn to know when to stop. Restructuring muscles, bones, tissues, posture, Make your yoga sessions a daily practice. and internal organs takes time. In yoga, basic If you are tired or a part of your body is aching, movements, such as turning out the right foot practicing asanas will relieve your body of or interlocking the fingers, are called tension and strain. Just keep the cautions at “motions.” More subtle movements the beginning of each asana in mind. as, for example, lifting the kneecap, tightening the groin, and drawing General guidelines in the kidneys, are regarded as If you do not get a particular asana right, practice “actions.” Motions get you into a one with similar movements. The physical body, pose, actions refine it. Understand sense organs, emotions, mind, and consciousness the motions first. Learn how to are trained gradually in yoga. If you stop practicing observe, rather than what you must a particular asana, the body loses a part of its observe. Grasping the essence of intelligence. Practice different types of asanas. the asana is more important than If your legs ache, for instance, do not avoid your getting the movements right. Some yoga session. Locate the discomfort, think about instructions may seem absurd—even its cause, and understand how to remove it. impossible—to beginners. Gradually, Through your intelligence, introduce a however, you will become aware soothing sensation into that area. of the complexity and subtlety of the body’s movements in each Holding the pose increasingly simple maneuver, not concentrate completely when as an abstraction, but as a necessity. you are in the final pose US_408-409_Intro_toCourse.indd 408 12/08/2013 12:28

Guide t o y our y o G a Pra c tice 409 Delve deep into your consciousness and extend developing an awareness and a feeling of calm to the part of your body that understanding of the asanas needs it most. in mind. First, stretch and awaken your body and Your environment mind to the logic Coordinate your practice with the state of your behind a series of body and mind. Hot summer days can make you asanas. Do not feel exhausted or dehydrated. Practice with begin your session props to relax. For example, perform Salamba with a back bend, Sarvangasana with the help of a chair and a for instance. For bolster. Reclining asanas, inversions, and resting those in perfect asanas are also suitable since they slow down physical condition, cycles the metabolism, calm all parts of the body and of asanas can be figured mind, and conserve energy. In winter, standing out fairly easily. If your asanas, back bends, and inversions help to condition is less than combat colds, arthritis, and seasonal depression. perfect, evolve a sequence Twists, forward bends, and inversions help to which suits your body’s counter the effects of damp conditions. requirements. There should be a physical, physiological, Sequence psychological, and Balance and harmony Practicing asanas in the prescribed order enhances spiritual rhythm in your yogacharya iyengar in a their effectiveness as well as your experience practice of yoga. variation of Bharadvajasana of each asana. Understanding the significance of sequencing takes time. Grasp the subtleties and Formulating your own practice movements of each asana and its impact on your All the asanas listed in the 20-Week Yoga Course body, before attempting to formulate an order are simple poses, made even easier with props. which suits your personal needs. Follow the Practice Virabhadrasana 1 and 2 (see pages 96 and 20-Week Yoga Course until you feel confident 76), against a wall for the first few weeks. Once you enough to develop your own sequence. Those feel comfortable in the pose, practice without the suffering from specific ailments, however, should support of the wall. Similarly, after about six months follow the asana sequences appropriate to their (this can vary from person to person) of practicing condition, given in Chapter 6 (see pages 260–383). Utthita Trikonasana, place your hand on the floor, instead of on the block. Attempt Halasana, Timing Salamba Sarvangasana, Janu Sirsasana, As much as possible, hold the final pose for the Trianga Mukhaikapada Paschimottanasana, recommended time to maximize the benefits and Paschimottanasana, and Paripurna Navasana build strength. However, timing also depends on without props after six months. Attempt Salamba attention. The intelligence of the brain rises and Sirsasana against the wall after eight months. It drops very fast, but the body’s intelligence cannot might take up to eight months to achieve Salamba be awakened at the same speed. You have to Sirsasana without the support of the wall. Attempt bring awareness to all parts of the body for the Supta Virasana, Ustrasana, Urdhva Dhanurasana, whole time you are in the pose. Bharadvajasana, and Marichyasana (page 133) Ultimately, use your discrimination to decide without suppport after eight months. As your the sequence, timing, and nature of the asanas muscles and joints become supple, props will you want to practice, according to your age become a hindrance, and you will progress and physical condition. Keep your progress in smoothly to the classic poses without them. US_408-409_Intro_toCourse.indd 409 12/08/2013 12:28

410 iyeng ar y og a course 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 against a wall against a wall 2. Tadasana Urdhva 187 2. Tadasana Urdhva 187 2. Tadasana Urdhva 187 Hastasana against a wall Hastasana against a wall Hastasana against a wall 3. Tadasana Urdhva 188 3. Tadasana Urdhva 188 3. Tadasana Urdhva 188 Baddhanguliasana Baddhanguliasana Baddhanguliasana against a wall against a wall against a wall 4. Uttanasana 1 foam block 197 4. Paschima Baddha 189 4. Paschima Baddha 189 and 5 wooden blocks Hastasana Hastasana 5. Adhomukha svanasana 202 5. Utthita Trikonasana 192 5. Utthita Trikonasana 1 block 192 3 blocks* 1 block 6. Uttanasana 1 foam block 197 6. Dandasana 205 6. Uttanasana 1 foam block 197 and 5 wooden blocks 1 blanket and 2 blocks and 5 wooden blocks 7. Adhomukha svanasana 204 7. Virasana 206 7. Adhomukha svanasana 202 1 block (heels against a wall) 2 blankets and 2 bolsters 3 blocks 8. Dandasana 205 8. Adhomukha Virasana 221 8. Dandasana 205 1 blanket and 2 blocks 2 blankets and 2 bolsters 1 blanket and 2 blocks 9. Virasana 206 9. Paschimottanasana 216 9. Virasana 206 2 blankets and 2 bolsters 1 stool and 2 bolsters (legs apart) 2 blankets and 2 bolsters 10. Urdhvamukha Janu 207 10. Bharadvajasana 224 10. Urdhvamukha Janu 207 sirsasana 1 belt 1 blanket and 2 blocks sirsasana 1 belt 11. Baddhakonasana 208 11. setubandha sarvangasana 237 11. Baddhakonasana 208 2 blocks and 1 bolster 4 bolsters 2 blocks and 1 bolster (parallel to the hips) (parallel to the hips) 12. savasana 170 12. Adhomukha Virasana 221 12. Adhomukha Virasana 221 2 blankets and 2 bolsters 2 blankets and 2 bolsters 13. Paschimottanasana 216 13. Paschimottanasana 216 2 bolsters and 1 belt 2 bolsters and 1 belt (legs apart) (legs apart) 14. Bharadvajasana 223 14. Bharadvajasana 223 1 chair (sitting sideways) 1 chair (sitting sideways) 15. Utthita Marichyasana 226 15. supta Baddhakonasana 244 1 stool, 1 rounded block, 1 blanket, 1 bolster, and a wall 2 blocks, and 1 belt 16. supta Baddhakonasana 244 16. setubandha sarvangasana 237 1 blanket, 1 bolster, 4 bolsters 2 blocks, and 1 belt 17. savasana 170 17. setubandha sarvangasana 237 4 bolsters 18. savasana 170 *blocks are wooden unless otherwise specified US_410-411_Beginner_course.indd 410 09/08/2013 11:36

iyeng ar y og a course 411 Week 4 Week 5 AsAnAs PAge AsAnAs PAge AsAnAs PAge 1. Tadasana samasthithi 186 15. Upavista Konasana 213 1. Tadasana samasthithi 186 against a wall against a wall 16. Adhomukha Virasana 221 2. Tadasana Urdhva 187 2 blankets and 2 bolsters 2. Tadasana Urdhva 187 Hastasana against a wall Hastasana against a wall 17. Paschimottanasana 216 3. Tadasana Urdhva 188 2 bolsters and 1 belt 3. Tadasana Urdhva 188 Baddhanguliasana (legs apart) Baddhanguliasana against a wall against a wall 18. Janu sirsasana 218 4. Paschima Baddha 189 1 stool, 1 blanket, and 1 bolster 4. Paschima Baddha 189 Hastasana Hastasana 19. Paschimottanasana 215 5. Tadasana gomukhasana 191 3 bolsters 5. Tadasana gomukhasana 191 6. Utthita Trikonasana 192 20. Bharadvajasana 223 6. Utthita Trikonasana 192 1 block 1 chair (sitting sideways) 1 block 7. Utthita Parsvakonasana 194 21. Bharadvajasana 223 7. Utthita Parsvakonasana 194 1 block 1 chair (legs through 1 block chair back) 8. Uttanasana 1 foam block 197 8. Virabhadrasana 1 96 and 5 wooden blocks 22. Utthita Marichyasana 226 1 stool, 1 rounded block, 9. Virabhadrasana 2 76 9. Adhomukha svanasana 204 and a wall 1 block (heels against a wall) 10. Adhomukha svanasana 204 23. Parsva Virasana 228 1 block (heels against a wall) 10. Dandasana 205 1 rolled blanket and 1 blanket and 2 blocks 2 blocks 11. Prasarita Padottanasana. 201 1 block or 1 bolster 11. Virasana 206 24. supta Baddhakonasana 244 1 rolled blanket and 1 block 1 blanket, 1 bolster, 12. Uttanasana (concave back) 199 2 blocks, and 1 belt 12. Urdhvamukha Janu 207 13. Dandasana 205 sirsasana 1 belt 25. supta Padangusthasana 242 1 blanket and 2 blocks 1 belt 13. swastikasana 209 14. Virasana 206 26. setubandha sarvangasana 237 1 rolled blanket and 1 block 14. Baddhakonasana 208 4 bolsters 2 blocks and 1 bolster 15. Urdhvamukha Janu 207 (parallel to the hips) 27. savasana 170 sirsasana 1 belt 16. swastikasana 209 17. Baddhakonasana 208 2 blocks and 1 bolster (parallel to the hips) 18. Upavista Konasana 213 19. Adhomukha Virasana 221 2 blankets and 2 bolsters 20. Adhomukha swastikasana 222 1 bench, 1 blanket, and 2 bolsters 21. Paschimottanasana 215 3 bolsters 22. Janu sirsasana 218 1 stool, 1 blanket, and 1 bolster US_410-411_Beginner_course.indd 411 09/08/2013 11:36

412 iyeng ar y og a course Week 6 AsAnAs PAge AsAnAs PAge AsAnAs PAge 23. Paschimottanasana 216 1. Tadasana samasthithi 186 23. Adhomukha swastikasana 222 1 stool and 2 bolsters against a wall 1 bench, 1 blanket, and 2 bolsters 24. Bharadvajasana 223 2. Tadasana Urdhva 187 1 chair (sitting sideways) Hastasana against a wall 24. Paschimottanasana 216 1 stool and 2 bolsters 25. Bharadvajasana 223 3. Tadasana Urdhva 188 (legs apart) 1 chair (legs through chair back) Baddhanguliasana against a wall 25. Janu sirsasana 218 26. Bharadvajasana 224 1 stool, 1 blanket, and 1 bolster 1 blanket and 2 blocks 4. Tadasana Paschima 190 namaskarasana 26. Paschimottanasana 215 27. Utthita Marichyasana 226 1 block and 2 bolsters 1 stool, 1 rounded block, 5. Tadasana gomukhasana 191 and a wall 27. Bharadvajasana 223 6. Utthita Trikonasana 1 chair (sitting sideways) 28. Parsva Virasana 229 1 block 192 1 rolled blanket, and 2 blocks 28. Bharadvajasana 223 7. Utthita Parsvakonasana 194 1 chair (legs through chair back) 29. supta Baddhakonasana 244 1 block 1 blanket, 1 bolster, 29. Bharadvajasana 224 2 blocks, and 1 belt 8. Virabhadrasana 1 96 1 blanket and 2 blocks 30. supta Padangusthasana 242 9. Virabhadrasana 2 76 30. Marichyasana 225 1 belt 1 blanket and 1 block 10. Ardha Chandrasana 196 31. supta Padangusthasana 243 1 block 31. Utthita Marichyasana 226 1 block and 1 belt 1 stool, 1 rounded block, 11. Adhomukha svanasana 204 and a wall 32. setubandha sarvangasana 237 1 bolster 1 bench, 1 blanket, 32. Parsva Virasana 228 and 2 bolsters 12. Prasarita Padottanasana 201 1 blanket and 1 block 1 block or 1 bolster 33. savasana 170 33. supta Baddhakonasana 244 13. Uttanasana 1 foam block 197 1 blanket, 1 bolster, and 5 wooden blocks 2 blocks, and 1 belt 14. Adhomukha 217 34. supta Virasana 246 Paschimottanasana 1 blanket and 1 bolster 1 stool and 2 bolsters 35. supta Padangusthasana 242 15. Dandasana 205 1 belt 1 blanket and 2 blocks 36. supta Padangusthasana 243 16. Virasana 206 1 belt and 1 block 2 blankets and 2 bolsters 37. Halasana 232 17. Urdhvamukha Janu 207 1 stool, 1 chair, 1 blanket, sirsasana 1 belt and 2 bolsters 18. swastikasana 209 38. setubandha sarvangasana 237 1 bench, 1 blanket, 19. Baddhakonasana 208 and 2 bolsters 2 blocks and 1 bolster 39. savasana 170 20. Upavista Konasana 213 21. Paripurna navasana 210 2 stools and 3 mats 22. Adhomukha Virasana 221 2 blankets and 2 bolsters US_412-413_Beginner_course.indd 412 09/08/2013 11:37

iyeng ar y og a course 413 Week 7 AsAnAs PAge AsAnAs PAge AsAnAs PAge 1. Tadasana samasthithi 186 19. swastikasana 209 35. supta Virasana 246 against a wall 1 blanket and 1 bolster 20. Baddhakonasana 208 2. Tadasana Urdhva 187 2 blocks and 1 bolster 36. supta Padangusthasana 1 belt 242 Hastasana against a wall 21. Upavista Konasana 213 37. supta Padangusthasana 243 3. Tadasana Urdhva 188 1 belt and 1 block Baddhanguliasana 22. Paripurna navasana 210 against a wall 2 stools and 3 mats 38. Halasana 1 stool, 1 chair, 232 1 blanket, and 2 bolsters 4. Tadasana Paschima 190 23. Adhomukha Virasana 220 namaskarasana 2 blankets and 1 bolster 39. setubandha sarvangasana 236 1 bench, 3 blankets, 5. Tadasana gomukhasana 191 24. Adhomukha swastikasana 222 and 1 bolster 1 bench, 1 blanket, and 6. Utthita Trikonasana 1 block 192 1 bolster 40. savasana 1 blanket, 248 1 bolster, and 1 bandage 7. Utthita Parsvakonasana 194 25. Paschimottanasana 216 1 block 1 stool and 2 bolsters (legs together) 8. Virabhadrasana 1 96 26. Janu sirsasana 218 Week 8 9. Virabhadrasana 2 76 1 stool, 1 blanket, and 1 bolster 10. Ardha Chandrasana 1 block 196 27. Paschimottanasana 215 AsAnAs PAge 1 block and 2 bolsters 11. Parsvottanasana 84 1. Tadasana samasthithi 186 28. Bharadvajasana 223 against a wall 12. Adhomukha svanasana 204 1 chair (sitting sideways) 1 bolster 2. Tadasana Urdhva 187 29. Bharadvajasana 223 Hastasana against a wall 13. Prasarita Padottanasana 201 1 chair (legs through chair back) 1 block or 1 bolster 3. Tadasana Urdhva 188 30. Bharadvajasana 224 Baddhanguliasana 14. Uttanasana 1 foam block 197 1 blanket and 2 blocks against a wall and 5 wooden blocks 31. Marichyasana 225 4. Tadasana Paschima 190 15. Adhomukha 217 1 blanket and 1 block namaskarasana Paschimottanasana 1 stool and 2 bolsters 32. Utthita Marichyasana 226 5. Tadasana gomukhasana 191 1 stool, 1 rounded block, 16. Dandasana 205 and a wall 6. Utthita Trikonasana 1 block 192 1 blanket and 2 blocks 33. Parsva Virasana 228 7. Utthita Parsvakonasana 194 17. Virasana 206 1 blanket and 1 block 1 block 2 blankets and 2 bolsters 34. supta Baddhakonasana 244 8. Virabhadrasana 1 96 18. Urdhvamukha Janu 207 1 blanket, 1 bolster, sirsasana 1 belt 2 blocks, and 1 belt 9. Virabhadrasana 2 76 10. Ardha Chandrasana 1 block 196 11. Parsvottanasana 84 12. Adhomukha svanasana 204 1 bolster 13. Prasarita Padottanasana 201 1 block or 1 bolster 14. Uttanasana 1 foam block 197 and 5 wooden blocks US_412-413_Beginner_course.indd 413 09/08/2013 11:37

414 iyeng ar y og a course AsAnAs PAge AsAnAs PAge AsAnAs PAge 15. Adhomukha 217 35. supta Virasana 246 13. Prasarita Padottanasana 201 Paschimottanasana 1 blanket and 1 bolster 1 block or 1 bolster 1 stool and 2 bolsters 36. supta Padangusthasana 242 14. Uttanasana 1 foam block 197 16. Dandasana 205 1 belt and 5 wooden blocks 1 blanket and 2 blocks 37. supta Padangusthasana 243 15. Adhomukha 217 17. Virasana 206 1 belt and 1 block Paschimottanasana 2 blankets and 2 bolsters 1 stool and 2 bolsters 38. salamba sarvangasana 230 18. Urdhvamukha Janu 207 1 chair, 1 blanket, 16. Dandasana 205 sirsasana 1 belt and 1 bolster 1 blanket and 2 blocks 19. swastikasana 209 39. Halasana 232 17. Virasana 206 1 chair, 1 stool, 1 blanket, 2 blankets and 2 bolsters 20. Baddhakonasana 208 and 2 bolsters 2 blocks and 1 bolster 18. Urdhvamukha Janu 207 40. setubandha sarvangasana 236 sirsasana 1 belt 21. Upavista Konasana 213 1 bench, 3 blankets, and 1 bolster 19. swastikasana 209 22. Paripurna navasana 210 41. savasana 248 2 stools and 3 mats 1 blanket, 1 bolster, and 20. Baddhakonasana 208 1 bandage 2 blocks and 1 bolster 23. Adhomukha Virasana 220 2 blankets and 1 bolster 21. Upavista Konasana 213 24. Adhomukha swastikasana 222 22. Paripurna navasana 210 1 bench, 1 blanket, Week 9 2 stools and 3 mats and 1 bolster 23. Adhomukha Virasana 220 25. Paschimottanasana 216 AsAnAs PAge 2 blankets and 1 bolster 1 stool, 1 blanket, and 2 bolsters (legs together) 1. Tadasana samasthithi 186 24. Adhomukha swastikasana 222 against a wall 1 bench, 1 blanket, 26. Janu sirsasana 218 and 1 bolster 1 stool and 1 bolster 2. Tadasana Urdhva 187 Hastasana against a wall 25. Paschimottanasana 216 27. Paschimottanasana 214 1 stool and 2 bolsters 2 bolsters 3. Tadasana Urdhva 188 (legs together) Baddhanguliasana 28. Bharadvajasana 223 against a wall 26. Janu sirsasana 218 1 chair (sitting sideways) 1 stool, 1 blanket, and 4. Tadasana Paschima 190 1 bolster 29. Bharadvajasana 223 namaskarasana 1 chair (legs through chair back) 27. Paschimottanasana 214 5. Tadasana gomukhasana 191 2 bolsters 30. Bharadvajasana 224 1 blanket and 2 blocks 6. Utthita Trikonasana 1 block 192 28. Bharadvajasana 223 1 chair (sitting sideways) 31. Marichyasana 225 7. Utthita Parsvakonasana 194 1 blanket and 1 block 1 block 29. Bharadvajasana 223 (legs through a chair back) 32. Utthita Marichyasana 226 8. Virabhadrasana 1 96 1 stool, 1 rounded block, 30. Bharadvajasana 224 and a wall 9. Virabhadrasana 2 76 1 blanket and 2 blocks 33. Parsva Virasana 228 10. Ardha Chandrasana 1 block 196 31. Marichyasana 225 1 blanket and 1 block 1 blanket and 1 block 11. Parsvottanasana 84 34. supta Baddhakonasana 244 32. Utthita Marichyasana 226 1 blanket, 1 bolster, 12. Adhomukha svanasana 204 1 stool, 1 rounded block, 2 blocks, and 1 belt 1 bolster and a wall US_414_415_yoga_course.indd 414 09/08/2013 11:37

iyeng ar y og a course 415 Week 10 AsAnAs PAge AsAnAs PAge AsAnAs PAge 33. Parsva Virasana 228 1. Tadasana samasthithi 186 24. Adhomukha swastikasana 222 1 blanket and 1 block against a wall 1 bench, 1 blanket, and 1 bolster 34. supta Baddhakonasana 244 2. Tadasana Urdhva 187 25. Paschimottanasana 216 1 blanket, 1 bolster, Hastasana against a wall 1 stool and 2 bolsters 2 blocks, and 1 belt (legs together) 3. Tadasana Urdhva 188 35. supta Virasana 246 Baddhanguliasana 26. Janu sirsasana 218 1 blanket and 1 bolster against a wall 1 stool, 1 blanket, and 1 bolster 36. supta Padangusthasana 242 4. Tadasana Paschima 190 27. Paschimottanasana 214 1 belt namaskarasana 2 bolsters 37. supta Padangusthasana 243 5. Tadasana gomukhasana 191 28. Bharadvajasana 223 1 belt and 1 block 1 chair (sitting sideways) 6. Utthita Trikonasana 1 block 192 38. salamba sarvangasana 230 29. Bharadvajasana 223 1 chair, 1 blanket, and 1 bolster 7. Utthita Parsvakonasana 194 (legs through a chair back) 1 block 39. Halasana 232 30. Bharadvajasana 224 1 chair, 1 stool, 1 blanket, 8. Virabhadrasana 1 96 1 blanket and 2 blocks and 2 bolsters 9. Virabhadrasana 2 76 31. Marichyasana 225 40. setubandha sarvangasana 236 1 blanket and 1 block 1 bench, 3 blankets, 10. Ardha Chandrasana 1 block 196 and 1 bolster 32. Utthita Marichyasana 226 11. Parsvottanasana 84 1 stool, 1 rounded block, 41. savasana 248 and a wall 1 blanket, 1 bolster, 12. Adhomukha svanasana 204 and 1 bandage 1 bolster 33. Parsva Virasana 228 1 blanket and 1 block 13. Prasarita Padottanasana 201 1 block or 1 bolster 34. supta Baddhakonasana 244 1 blanket, 1 bolster, 14. Uttanasana 1 foam block 197 2 blocks, and 1 belt and 5 wooden blocks 35. supta Virasana 246 15. Adhomukha 217 1 blanket and 1 bolster Paschimottanasana 1 stool and 2 bolsters 36. supta Padangusthasana 242 1 belt 16. Dandasana 205 1 blanket and 2 blocks 37. supta Padangusthasana 243 1 belt and 1 block 17. Virasana 206 2 blankets and 2 bolsters 38. salamba sarvangasana 230 1 chair, 1 blanket, and 1 bolster 18. Urdhvamukha Janu 207 sirsasana 1 belt 39. Halasana 1 chair, 1 stool, 232 1 blanket, and 2 bolsters 19. swastikasana 209 40. setubandha sarvangasana 236 20. Baddhakonasana 208 1 bench, 3 blankets, and 2 blocks and 1 bolster 1 bolster 21. Upavista Konasana 213 41. Viparita Karani 234 1 blanket, 1 block, and 22. Paripurna navasana 2 bolsters 2 belts 212 42. savasana 248 23. Adhomukha Virasana 220 1 blanket, 1 bolster, and 2 blankets and 1 bolster 1 bandage US_414_415_yoga_course.indd 415 09/08/2013 11:37

416 iyeng ar y og a course Week 11 AsAnAs PAge AsAnAs PAge AsAnAs PAge 1. Tadasana samasthithi 186 18. Urdhvamukha Janu 207 34. supta Baddhakonasana 244 against a wall sirsasana 1 belt 1 blanket, 1 bolster, 2 blocks, and 1 belt 2. Tadasana Urdhva 187 19. swastikasana 209 Hastasana against a wall 35. supta Virasana 246 20. Baddhakonasana 208 1 blanket and 1 bolster 3. Tadasana Urdhva 188 2 blocks and 1 bolster Baddhanguliasana 36. supta Padangusthasana 242 against a wall 21. Upavista Konasana 213 1 belt 4. Tadasana Paschima 190 22. Paripurna navasana 212 37. supta Padangusthasana 243 namaskarasana 1 long yoga belt 1 belt and 1 block 5. Tadasana gomukhasana 191 23. Adhomukha Virasana 220 38. salamba sarvangasana 230 2 blankets and 1 bolster 1 chair, 1 blanket, and 6. Utthita Trikonasana 192 2 bolsters 1 block 24. Adhomukha swastikasana 222 1 bench, 1 blanket, and 1 bolster 39. Halasana 1 chair, 1 stool, 232 7. Utthita Parsvakonasana 194 1 blanket, and 1 bolster 1 block 25. Paschimottanasana 216 1 stool and 2 bolsters 40. setubandha sarvangasana 236 8. Virabhadrasana 1 96 (legs together) 1 bench, 3 blankets, and 1 bolster 9. Virabhadrasana 2 76 26. Janu sirsasana 218 1 stool, 1 blanket and 1 bolster 41. Viparita Karani 234 10. Ardha Chandrasana 1 block 196 1 blanket, 1 block, and 2 bolsters 27. Paschimottanasana 214 11. Parsvottanasana 84 2 bolsters 42. savasana 1 blanket, 248 1 bolster and 1 bandage 12. Adhomukha svanasana 204 28. Bharadvajasana 223 1 bolster 1 chair (sitting sideways) 13. Prasarita Padottanasana 201 29. Bharadvajasana 223 1 block or 1 bolster (legs through a chair back) Week 12 14. Uttanasana 1 foam block 197 30. Bharadvajasana 224 and 5 wooden blocks 1 blanket and 2 blocks AsAnAs PAge 15. Adhomukha 217 31. Marichyasana 225 1. Tadasana samasthithi 186 Paschimottanasana 1 blanket and 1 block against a wall 1 stool and 2 bolsters 32. Utthita Marichyasana 226 2. Tadasana Urdhva 187 16. Dandasana 205 1 stool, 1 rounded block, Hastasana against a wall 1 blanket and 2 blocks and a wall 3. Tadasana Urdhva 188 17. Virasana 206 33. Parsva Virasana 228 Baddhanguliasana 2 blankets and 2 bolsters 1 blanket and 1 block against a wall 4. Tadasana Paschima 190 namaskarasana 5. Tadasana gomukhasana 191 6. Utthita Trikonasana 192 1 block 7. Utthita Parsvakonasana 194 1 block 8. Virabhadrasana 1 96 9. Virabhadrasana 2 76 US_416-417_yoga_course.indd 416 09/08/2013 11:37

iyeng ar y og a course 417 Week 13 AsAnAs PAge AsAnAs PAge AsAnAs PAge 10. Ardha Chandrasana 196 27. Paschimottanasana 214 1. Tadasana samasthithi 186 1 block 2 bolsters against a wall 11. Parsvottanasana 84 28. Bharadvajasana 223 2. Tadasana Urdhva 187 1 chair (sitting sideways) Hastasana against a wall 12. Adhomukha svanasana 204 1 bolster 29. Bharadvajasana 223 3. Tadasana Urdhva 188 (legs through a chair back) Baddhanguliasana 13. Prasarita Padottanasana 201 against a wall 1 block or 1 bolster 30. Bharadvajasana 224 1 blankets and 2 blocks 4. Tadasana Paschima 190 14. Uttanasana 1 foam block 197 namaskarasana and 5 wooden blocks 31. Marichyasana 225 1 blanket and 1 block 5. Tadasana gomukhasana 191 15. Adhomukha 217 Paschimottanasana 32. Utthita Marichyasana 226 6. Utthita Trikonasana 1 block 192 1 stool and 2 bolsters 1 stool, 1 block, and a wall 7. Utthita Parsvakonasana 194 16. Dandasana 205 33. Parsva Virasana 228 1 block 1 blanket and 2 blocks 1 blanket and 1 block 8. Virabhadrasana 1 96 17. Virasana 206 34. supta Baddhakonasana 244 2 blankets and 2 bolsters 1 blanket, 1 bolster, 9. Virabhadrasana 2 76 2 blocks, and 1 belt 18. Urdhvamukha Janu 207 10. Ardha Chandrasana 196 sirsasana 1 belt 35. supta Virasana 246 1 block 1 blanket and 1 bolster 19. swastikasana 209 11. Parsvottanasana 84 36. supta Padangusthasana 242 20. Baddhakonasana 208 1 belt 12. Adhomukha svanasana 204 2 blocks and 1 bolster 1 bolster 37. supta Padangusthasana 243 21. Upavista Konasana 213 1 belt and 1 block 13. Prasarita Padottanasana 201 1 block or 1 bolster 22. Paripurna navasana 212 38. salamba sarvangasana 230 1 long yoga belt 1 chair, 1 blanket, and 1 bolster 14. Uttanasana 1 foam block 197 and 5 wooden blocks 23. Adhomukha Virasana 220 39. Halasana 232 2 blankets and 1 bolster 1 chair, 1 stool, 15. Adhomukha 217 1 blanket, and 2 bolsters Paschimottanasana 24. Adhomukha swastikasana 222 1 stool and 2 bolsters 1 bench, 1 blanket, 40. setubandha sarvangasana 236 and 1 bolster 1 bench, 3 blankets, 16. Dandasana 205 and 1 bolster 1 blanket and 2 blocks 25. Paschimottanasana 216 1 stool and 2 bolsters 41. Viparita Karani 234 17. Virasana 206 (legs together) 1 blanket, 1 block, and 2 bolsters 2 blankets and 2 bolsters 26. Janu sirsasana 218 42. savasana 1 blanket, 248 18. Urdhvamukha Janu 207 1 stool, 1 blanket, and 1 bolster 1 bolster, and 1 bandage sirsasana 1 belt 19. swastikasana 209 20. Baddhakonasana 208 2 blocks and 1 bolster 21. Upavista Konasana 213 22. Paripurna navasana 212 1 long yoga belt 23. Adhomukha Virasana 220 2 blankets and 1 bolster US_416-417_yoga_course.indd 417 09/08/2013 11:37

418 iyeng ar y og a course Week 14 AsAnAs PAge AsAnAs PAge AsAnAs PAge 24. Adhomukha swastikasana 222 1. Tadasana samasthithi 186 24. Adhomukha swastikasana 222 1 bench, 1 blanket, and 1 bolster against a wall 1 bench, 1 blanket, and 1 bolster 25. Paschimottanasana 1 stool 216 2. Tadasana Urdhva 187 and 2 bolsters (legs together) Hastasana against a wall 25. Paschimottanasana 216 1 stool and 2 bolsters 26. Janu sirsasana 218 3. Tadasana Urdhva 188 (legs together) 1 stool, 1 blanket, and 1 bolster Baddhanguliasana against a wall 26. Janu sirsasana 218 27. Paschimottanasana 214 1 stool, 1 blanket, and 2 bolsters 4. Tadasana Paschima 190 1 bolster namaskarasana 28. Bharadvajasana 223 27. Paschimottanasana 214 1 chair (sitting sideways) 5. Tadasana gomukhasana 191 2 bolsters 29. Bharadvajasana 223 6. Utthita Trikonasana 1 block 192 28. Bharadvajasana 223 (legs through a chair back) 1 chair (sitting sideways) 7. Utthita Parsvakonasana 194 30. Bharadvajasana 224 1 block 29. Bharadvajasana 223 1 blanket and 2 blocks (legs through a chair back) 8. Virabhadrasana 1 96 31. Marichyasana 225 30. Bharadvajasana 224 1 blanket and 1 block 9. Virabhadrasana 2 76 1 blanket and 2 blocks 32. Utthita Marichyasana 226 10. Ardha Chandrasana 1 block 196 31. Marichyasana 225 1 stool, 1 rounded block, 1 blanket and 1 block and a wall 11. Parsvottanasana 84 32. Utthita Marichyasana 226 33. Parsva Virasana 228 12. Adhomukha svanasana 204 1 stool, 1 rounded block, 1 blanket and 1 block 1 bolster and a wall 34. supta Baddhakonasana 244 13. Prasarita Padottanasana 201 33. Parsva Virasana 228 1 blanket, 1 bolster, 1 block or 1 bolster 1 blanket and 1 block 2 blocks, and 1 belt 14. Uttanasana 1 foam block 197 34. supta Baddhakonasana 244 35. supta Virasana 246 and 5 wooden blocks 1 blanket, 1 bolster, 1 blanket and 1 bolster 2 blocks, and 1 belt 15. Adhomukha 217 36. supta Padangusthasana 1 belt 242 Paschimottanasana 35. supta Virasana 246 1 stool and 2 bolsters 1 blanket and 1 bolster 37. supta Padangusthasana 243 1 belt and 1 block 16. Dandasana 205 36. supta Padangusthasana 242 1 blanket and 2 blocks 1 belt 38. salamba sirsasana 138 against a wall 17. Virasana 206 2 blankets and 2 bolsters 39. salamba sarvangasana 230 1 chair, 1 blanket, and 1 bolster 18. Urdhvamukha Janu 207 sirsasana 1 belt 40. Halasana 1 chair, 1 stool, 232 1 blanket, and 2 bolsters 19. swastikasana 209 41. setubandha sarvangasana 236 20. Baddhakonasana 208 1 bench, 3 blankets, and 1 bolster 2 blocks and 1 bolster 42. Viparita Karani 234 21. Upavista Konasana 213 1 blanket, 1 block, and 2 bolsters 22. Paripurna navasana 212 1 long yoga belt 43. savasana 248 1 blanket, 1 bolster, 23. Adhomukha Virasana 220 and 1 bandage 2 blankets and 1 bolster US_418-419_Beginner_course.indd 418 09/08/2013 11:37

iyeng ar y og a course 419 AsAnAs PAge AsAnAs PAge AsAnAs PAge 37. supta Padangusthasana 243 13. Prasarita Padottanasana 201 31. Marichyasana 225 1 belt and 1 block 1 block or 1 bolster 1 blanket and 1 block 38. salamba sirsasana 138 14. Uttanasana 1 foam block 197 32. Utthita Marichyasana 226 against a wall and 5 wooden blocks 1 stool, 1 rounded block, and a wall 39. salamba sarvangasana 230 15. Adhomukha 217 1 chair, 1 blanket, and 1 bolster Paschimottanasana 33. Parsva Virasana 228 1 stool and 2 bolsters 1 blanket and 1 block 40. Halasana 1 chair, 1 stool, 232 1 blanket, and 2 bolsters 16. Dandasana 205 34. Viparita Dandasana 239 1 blanket and 2 blocks 1 chair, 1 stool, 2 blankets, 41. setubandha sarvangasana 236 1 bolster, and 1 belt 1 bench, 3 blankets, and 17. Virasana 206 1 bolster 2 blankets and 2 bolsters 35. supta Baddhakonasana 244 1 blanket, 1 bolster, 42. Viparita Karani 234 18. Urdhvamukha Janu 207 2 blocks, and 1 belt 1 blanket, 1 block, and 2 bolsters sirsasana 1 belt 36. supta Virasana 246 43. savasana 248 19. swastikasana 209 1 blanket and 1 bolster 1 blanket, 1 bolster, and 1 bandage 20. Baddhakonasana 208 37. supta Padangusthasana 242 2 blocks and 1 bolster 1 belt 21. Upavista Konasana 213 38. supta Padangusthasana 243 Week 15 22. Paripurna navasana 212 1 belt and 1 block 1 long yoga belt 39. salamba sirsasana 138 against a wall AsAnAs PAge 23. Adhomukha Virasana 220 2 blankets and 1 bolster 40. salamba sarvangasana 230 1. Tadasana samasthithi 186 1 chair, 1 blanket, and 1 bolster against a wall 24. Adhomukha swastikasana 222 1 bench, 1 blanket, and 41. Halasana 232 2. Tadasana Urdhva 187 1 bolster 1 chair, 1 stool, 1 blanket, Hastasana against a wall and 2 bolsters 25. Paschimottanasana 216 3. Tadasana Urdhva 188 1 stool and 2 bolsters 42. setubandha sarvangasana 236 Baddhanguliasana (legs together) 1 bench, 3 blankets, and against a wall 1 bolster 26. Janu sirsasana 218 4. Tadasana Paschima 190 1 stool, 1 blanket, and 1 bolster 43. Viparita Karani 234 namaskarasana 1 blanket, 1 block, and 2 bolsters 27. Paschimottanasana 214 5. Tadasana gomukhasana 191 2 bolsters 44. savasana 1 blanket, 248 1 bolster, and 1 bandage 6. Utthita Trikonasana 1 block 192 28. Bharadvajasana 223 1 chair (sitting sideways) 45. Ujjayi Pranayama 252 7. Utthita Parsvakonasana 194 2 blankets, 2 foam blocks, 1 block 29. Bharadvajasana 223 2 wooden blocks, and 1 bandage (legs through a chair back) 8. Virabhadrasana 1 96 30. Bharadvajasana 224 9. Virabhadrasana 2 76 1 blanket and 2 blocks 10. Ardha Chandrasana 196 1 block 11. Parsvottanasana 84 12. Adhomukha svanasana 204 1 bolster US_418-419_Beginner_course.indd 419 09/08/2013 11:37

420 iyeng ar y og a course Week 16 AsAnAs PAge AsAnAs PAge AsAnAs PAge 1. Tadasana samasthithi 186 24. Adhomukha swastikasana 222 43. setubandha sarvangasana 236 against a wall 1 bench, 1 blanket, and 1 bolster 1 bench, 3 blankets, and 1 bolster 2. Tadasana Urdhva 187 25. Paschimottanasana 216 44. Viparita Karani 234 Hastasana against a wall 1 stool and 2 bolsters 1 blanket, 1 block, and 2 bolsters (legs together) 3. Tadasana Urdhva 188 45. savasana 248 Baddhanguliasana 26. Janu sirsasana 218 1 blanket, 1 bolster, and against a wall 1 stool, 1 blanket, and 1 bolster 1 bandage 4. Tadasana Paschima 190 27. Paschimottanasana 214 46. Ujjayi Pranayama 254 namaskarasana 2 bolsters 2 blankets, 2 foam blocks, 2 wooden blocks, and 1 bandage 5. Tadasana gomukhasana 191 28. Bharadvajasana 223 1 chair (sitting sideways) 6. Utthita Trikonasana 1 block 192 29. Bharadvajasana 223 7. Utthita Parsvakonasana 194 (legs through a chair back) Week 17 1 block 30. Bharadvajasana 224 8. Virabhadrasana 1 96 1 blanket and 2 blocks AsAnAs PAge 9. Virabhadrasana 2 76 31. Marichyasana 225 1. Tadasana samasthithi 186 1 blanket and 1 block against a wall 10. Ardha Chandrasana 1 block 196 32. Utthita Marichyasana 226 2. Tadasana Urdhva 187 11. Parsvottanasana 84 1 stool, 1 rounded Hastasana against a wall block, and a wall 12. Adhomukha svanasana 204 3. Tadasana Urdhva 188 1 bolster 33. Parsva Virasana 228 Baddhanguliasana 1 blanket and 1 block against a wall 13. Prasarita Padottanasana 201 1 block or 1 bolster 34. Viparita Dandasana 239 4. Tadasana Paschima 190 1 chair, 1 stool, 2 blankets, namaskarasana 14. Uttanasana 1 foam block 197 1 bolster, and 1 belt and 5 wooden blocks 5. Tadasana gomukhasana 191 35. Ustrasana 240 15. Adhomukha 217 2 stools, 1 blanket, and 6. Utthita Trikonasana 1 block 192 Paschimottanasana 2 bolsters 1 stool and 2 bolsters 7. Utthita Parsvakonasana 194 36. supta Baddhakonasana 244 1 block 16. Dandasana 205 1 blanket, 1 bolster, 1 blanket and 2 blocks 2 blocks, and 1 belt 8. Virabhadrasana 1 96 17. Virasana 206 37. supta Virasana 246 9. Virabhadrasana 2 76 2 blankets and 2 bolsters 1 blanket and 1 bolster 10. Ardha Chandrasana 1 block 196 18. Urdhvamukha Janu 207 38. supta Padangusthasana 242 sirsasana 1 belt 1 belt 11. Parsvottanasana 84 19. swastikasana 209 39. supta Padangusthasana 243 1 belt and 1 block 20. Baddhakonasana 208 2 blocks and 1 bolster 40. salamba sirsasana 138 against a wall 21. Upavista Konasana 213 41. salamba sarvangasana 230 22. Paripurna navasana 212 1 chair, 1 blanket, and 1 bolster 1 long yoga belt 42. Halasana 232 23. Adhomukha Virasana 220 1 chair, 1 stool, 1 blanket, 2 blankets and 1 bolster and 2 bolsters US_420-421_Beginner_course.indd 420 09/08/2013 11:37

iyeng ar y og a course 421 AsAnAs PAGE AsAnAs PAGE AsAnAs PAGE 12. Adhomukha svanasana 204 33. Parsva Virasana 228 4. Tadasana Paschima 190 1 bolster 1 blanket and 1 block namaskarasana 13. Prasarita Padottanasana 201 34. Viparita Dandasana 239 5. Tadasana Gomukhasana 191 1 block or 1 bolster 1 chair, 2 blankets, and 1 bolster (feet against a wall) 6. Utthita Trikonasana 1 block 192 14. Uttanasana 1 foam block 197 and 5 wooden blocks 35. Ustrasana 240 7. Utthita Parsvakonasana 194 2 stools, 1 blanket, and 2 bolsters 1 block 15. Adhomukha 217 Paschimottanasana 36. supta Baddhakonasana 244 8. Virabhadrasana 1 96 1 stool and 2 bolsters 1 blanket, 1 bolster, 2 blocks, and 1 belt 9. Virabhadrasana 2 76 16. Dandasana 205 1 blanket and 2 blocks 37. supta Virasana 246 10. Ardha Chandrasana 1 block 196 1 blanket and 1 bolster 17. Virasana 206 11. Parsvottanasana 84 2 blankets and 2 bolsters 38. supta Padangusthasana 1 belt 242 12. Adhomukha svanasana 204 18. Urdhvamukha Janu 207 39. supta Padangusthasana 243 1 bolster sirsasana 1 belt 1 belt and 1 block 13. Prasarita Padottanasana 201 19. swastikasana 209 40. salamba sirsasana 138 1 block or 1 bolster against a wall 20. Baddhakonasana 208 14. Uttanasana 1 foam 197 2 blocks and 1 bolster 41. salamba sarvangasana 230 block and 5 wooden blocks 1 chair, 1 blanket, and 1 bolster 21. Upavista Konasana 213 15. Adhomukha 217 42. Halasana 1 chair, 1 stool, 232 Paschimottanasana 22. Paripurna navasana 212 1 blanket, and 2 bolsters 1 stool and 2 bolsters 1 long yoga belt 43. setubandha sarvangasana 236 16. Dandasana 205 23. Adhomukha Virasana 220 1 bench, 3 blankets, and 1 blanket and 2 blocks 2 blankets and 1 bolster 1 bolster 17. Virasana 206 24. Adhomukha swastikasana 222 44. Viparita Karani 234 2 blankets and 2 bolsters 1 bench, 1 blanket, and 1 bolster 1 blanket, 1 block, and 2 bolsters 18. Urdhvamukha Janu 207 25. Paschimottanasana 216 45. savasana 248 sirsasana 1 belt 1 stool and 2 bolsters 1 blanket, 1 bolster, and (legs together) 1 bandage 19. swastikasana 209 26. Janu sirsasana 218 46. Ujjayi Pranayama 254 20. Baddhakonasana 208 1 stool, 1 blanket, and 1 bolster 2 blankets, 2 foam blocks, 2 blocks and 1 bolster 2 wooden blocks, and 1 bandage 27. Paschimottanasana 2 bolsters 214 21. Upavista Konasana 213 28. Bharadvajasana 223 22. Paripurna navasana 212 1 chair (sitting sideways) Week 18 1 long yoga belt 29. Bharadvajasana 223 23. Adhomukha Virasana 220 (legs through a chair back) AsAnAs PAGE 2 blankets and 1 bolster 30. Bharadvajasana 224 1. Tadasana samasthithi 186 24. Adhomukha swastikasana 222 1 blanket and 2 blocks against a wall 1 bench, 1 blanket, and 1 bolster 31. Marichyasana 225 2. Tadasana Urdhva 187 25. Paschimottanasana 216 1 blanket and 1 block Hastasana against a wall 1 stool and 2 bolsters (legs together) 32. Utthita Marichyasana 226 3. Tadasana Urdhva 188 1 stool, 1 rounded block, Baddhanguliasana 26. Janu sirsasana 218 and a wall  against a wall 1 stool, 1 blanket, and 1 bolster US_420-421_Beginner_course.indd 421 09/08/2013 11:37

422 iyeng ar y og a course Week 19 AsAnAs PAge AsAnAs PAge AsAnAs PAge 27. Paschimottanasana 2 bolsters 214 1. Tadasana samasthithi 186 23. Adhomukha Virasana 220 against a wall 2 blankets and 1 bolster 28. Bharadvajasana 223 1 chair (sitting sideways) 2. Tadasana Urdhva 187 24. Adhomukha swastikasana 222 Hastasana against a wall 1 bench, 1 blanket, and 1 bolster 29. Bharadvajasana 223 (legs through a chair back) 3. Tadasana Urdhva 188 25. Paschimottanasana 216 Baddhanguliasana 1 stool and 2 bolsters 30. Bharadvajasana 224 against a wall (legs together) 1 blanket and 2 blocks 4. Tadasana Paschima 190 26. Janu sirsasana 218 31. Marichyasana 225 namaskarasana 1 stool, 1 blanket, and 1 bolster 1 blanket and 1 block 5. Tadasana gomukhasana 191 27. Paschimottanasana 2 bolsters 214 32. Utthita Marichyasana 1 stool, 226 1 rounded block, and a wall 6. Utthita Trikonasana 192 28. Bharadvajasana 223 1 block 1 chair (sitting sideways) 33. Parsva Virasana 228 1 blanket and 1 block 7. Utthita Parsvakonasana 194 29. Bharadvajasana 223 1 block (legs through a chair back) 34. Viparita Dandasana 239 1 chair, 2 blankets, and 1 bolster 8. Virabhadrasana 1 96 30. Bharadvajasana 224 (feet against a wall) 1 blanket and 2 blocks 9. Virabhadrasana 2 76 35. Ustrasana 240 31. Marichyasana 225 2 stools, 1 blanket, and 10. Ardha Chandrasana 196 1 blanket and 1 block 2 bolsters 1 block 32. Utthita Marichyasana 1 stool, 226 36. supta Baddhakonasana 244 11. Parsvottanasana 84 1 rounded block, and a wall 1 blanket, 1 bolster, 2 blocks, and 1 belt 12. Adhomukha svanasana 204 33. Parsva Virasana 228 1 bolster 1 blanket and 1 block 37. supta Virasana 246 1 blanket and 1 bolster 13. Prasarita Padottanasana 201 34. Viparita Dandasana 239 1 block or 1 bolster 1 chair, 2 blankets, and 1 bolster 38. supta Padangusthasana 242 (feet against a wall) 1 belt 14. Uttanasana 1 foam block 197 and 5 wooden blocks 35. Ustrasana 240 39. supta Padangusthasana 243 2 stools,1 blanket, and 2 bolsters 1 belt and 1 block 15. Adhomukha 217 Paschimottanasana 36. supta Baddhakonasana 244 40. salamba sirsasana 138 1 stool and 2 bolsters 1 blanket, 1 bolster, against a wall 2 blocks, and 1 belt 16. Dandasana 205 41. salamba sarvangasana 230 1 blanket and 2 blocks 37. supta Virasana 246 1 chair, 1 blanket, and 1 bolster 1 blanket and 1 bolster 17. Virasana 206 42. Halasana 1 chair, 1 stool, 232 2 blankets and 2 bolsters 38. supta Padangusthasana 242 1 blanket, and 2 bolsters 1 belt 18. Urdhvamukha Janu 207 43. setubandha sarvangasana 236 sirsasana 39. supta Padangusthasana 243 1 bench, 3 blankets, and 1 bolster 1 belt 1 belt and 1 block 44. Viparita Karani 234 19. swastikasana 209 40. salamba sirsasana 138 1 blanket, 1 block, and 2 bolsters against a wall 20. Baddhakonasana 208 45. savasana 248 2 blocks and 1 bolster 41. salamba sarvangasana 230 1 blanket, 1 bolster, and 1 bandage 1 chair, 1 blanket, and 1 bolster 21. Upavista Konasana 213 46. Ujjayi Pranayama 254 42. Halasana 232 2 blankets, 2 foam blocks, 22. Paripurna navasana 212 1 chair, 1 stool, 1 blanket, 2 wooden blocks, and 1 bandage 1 long yoga belt and 2 bolsters US_422-423_Beginner_course.indd 422 09/08/2013 11:38

iyeng ar y og a course 423 AsAnAs PAge AsAnAs PAge AsAnAs PAge 43. setubandha sarvangasana 236 8. Virabhadrasana 1 96 30. Bharadvajasana 224 1 bench, 3 blankets, 1 blankets and 2 blocks and 1 bolster 9. Virabhadrasana 2 76 31. Marichyasana 225 44. Viparita Karani 234 10. Ardha Chandrasana 1 block 196 1 blankets and 1 block 1 blanket, 1 block, and 2 bolsters 11. Parsvottanasana 84 32. Utthita Marichyasana 226 45. savasana 1 blanket, 248 1 stool, 1 rounded block, 1 bolster, and 1 bandage 12. Adhomukha svanasana 204 and a wall 1 bolster 46. Ujjayi Pranayama 254 33. Parsva Virasana 228 2 blankets, 2 foam blocks, 13. Prasarita Padottanasana 201 1 blanket and 1 block 2 wooden blocks, and 1 bandage 1 block or 1 bolster 34. Viparita Dandasana 239 14. Uttanasana 1 foam block 197 1 chair, 2 blankets, and 1 bolster and 5 wooden blocks (feet against a wall) Week 20 15. Adhomukha 217 35. Ustrasana 240 Paschimottanasana 2 stools, 1 blanket, and 1 stool and 2 bolsters 2 bolsters AsAnAs PAge 16. Dandasana 205 36. supta Baddhakonasana 244 1. Tadasana samasthithi 186 1 blanket and 2 blocks 1 blanket, 1 bolster, against a wall 2 blocks, and 1 belt 17. Virasana 206 2. Tadasana Urdhva 187 2 blankets and 2 bolsters 37. supta Virasana 246 Hastasana against a wall 1 blanket and 1 bolster 18. Urdhvamukha Janu 207 3. Tadasana Urdhva 188 sirsasana 1 belt 38. supta Padangusthasana 242 Baddhanguliasana 1 belt against a wall 19. swastikasana 209 39. supta Padangusthasana 243 4. Tadasana Paschima 190 20. Baddhakonasana 208 1 belt and 1 block namaskarasana 2 blocks and 1 bolster 40. salamba sirsasana 138 5. Tadasana gomukhasana 191 21. Upavista Konasana 213 against a wall 6. Utthita Trikonasana 1 block 192 22. Paripurna navasana 212 41. salamba sarvangasana 230 1 long yoga belt 1 chair, 1 blanket, and 1 bolster 7. Utthita Parsvakonasana 194 1 block 23. Adhomukha Virasana 220 42. Halasana 232 2 blankets and 1 bolster 1 chair, 1 stool, 1 blanket, and 2 bolsters 24. Adhomukha swastikasana 222 1 bench, 1 blanket, and 43. setubandha sarvangasana 236 1 bolster 1 bench, 3 blankets, and 1 bolster 25. Paschimottanasana 216 1 stool and 2 bolsters 44. Viparita Karani 234 (legs together) 1 blanket, 1 block, and 2 bolsters 26. Janu sirsasana 218 45. savasana 248 1 stool, 1 blanket, and 1 bolster 1 blanket, 1 bolster, and 1 bandage 27. Paschimottanasana 214 2 bolsters 46. Ujjayi Pranayama 254 2 blankets, 2 foam blocks, 28. Bharadvajasana 223 2 wooden blocks, and 1 bandage 1 chair (sitting sideways) 47. Viloma 2 Pranayama 257 29. Bharadvajasana 223 1 blanket, 2 foam blocks, (legs through a chair) 2 wooden blocks, and 1 bandage US_422-423_Beginner_course.indd 423 09/08/2013 11:38

424 Skeletal SyStem the spine Collar bone Cervical vertebrae Thoracic vertebrae Sternum Costal cartilage Rib Lumbar vertebrae Floating rib Elbow joint Vertebra Sacrum Pelvic rim Tailbone or coccyx Internal OrganS Hip joint Trachea Pharynx Knee joint Lung Esophagus Liver Stomach Pancreas Large intestine Small Ankle joint intestine Rectum US_424-425_Human_body.indd 424 29/08/2013 16:27

425 Muscular systeM Zygomaticus major Pectoralis major Intercostal Deltoid Biceps Diaphragm Triceps Trapezius Latissimus dorsi Triceps Perineum Groin Gluteus maximus Quadriceps Rectus femoris Gastrocnemius Hamstring Sartorius Plantaris Extensor retinaculum anterior view Achilles tendon posterior view US_424-425_Human_body.indd 425 23/08/2013 11:42

426 Gl os sary Glossary Abhyantara inhalation Guru teacher; one who hands down a system Prana vital energy or life-force Ahankara false pride of knowledge to a disciple Pranamaya kosha life-force sheath, one of Ahimsa creed of nonviolence Guru-sishya parampara the tradition of the 5 sheaths of the body Ajna chakra energy or command chakra teaching, dating back centuries, of teacher Pranayama control of energy through Alabdha bhumikatva indisposition and student breathing Alasya laziness Hatha yoga sighting the soul through the Pratyahara mental detachment from the Anahata chakra spiritual heart chakra restraint of energy external world Anandamaya kosha the sheath of bliss, the Hathayoga Pradipika treatise on yoga Psoriasis an ailment leading to dry and most important of the 5 sheaths of the body, compiled in the 15th century by the scaly patches on the skin reached by the practice of yoga sage svatmarama Purusha shakti energy of the soul Angamejayatva unsteadiness in the body Isvara pranidhana devotion to God Raja yoga sighting the soul through the Annamaya kosha anatomical sheath, one Jivatma the individual self restraint of consciousness of 5 sheaths of the body Jnana marg path of knowledge whereby the Rajasic spicy, pungent foods that Antara-kumbhaka suspension of breath seeker learns to discriminate between the real overstimulate the body and mind with full lungs and the unreal Sahasrara chakra the most important Antaranga-sadhana emotional and mental Kaivalya freedom of emancipation chakra—when uncoiled, it brings the discipline gained through following the 8 Karma marg path of selfless service without seeker to freedom limbs 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 Samshaya doubt through following the 8 limbs or steps of yoga layers 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 Saucha cleanliness Asteya freedom from avarice latent 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, Avirati desire for sensual satisfaction Leukorrhea excessive white vaginal discharge which determine a person’s emotions, will Ayama expansion or distribution of energy Manas the mind power, and discrimination Bahya exhalation Manava (manusya) an intelligent and Shvasa-prashvasa uneven respiration Bahya-kumbhaka suspension of breath conscious human being or unsteadiness with 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, Bharadvaja a sage, the father of the Manomaya kosha psychological sheath, one intellect, and ego warrior Dronacharya of the 5 sheaths of the body Svatmarama sage, author of Hathayoga Bhranti darshana false knowledge Marichi a sage, son of Brahma, the creator Pradipika Brahmacharya chastity of the universe Swadhishtana chakra site of worldly desires Buddhi intelligence Menorrhagia abnormally heavy or long periods Tamasic food containing meat or alcohol Chitta the restraint of consciousness Metrorrhagia bleeding in between periods Tapas austerity gained through the Chittavritti an imbalance in the mental state Mudha a dull, inert mind committed practice of yoga Chakras critical junctions in the body, Muladhara chakra controls sexual energy Vijnanamaya kosha intellectual sheath, one notionally located along the spine, which, Nadi notional channels which distribute of the 5 sheaths of the body when activated by asanas and pranayama, energy from the chakras through the body Viksipta a scattered, fearful mind transform cosmic energy into spiritual energy Nirbija seedless Virabhadra a legendary warrior Dharana concentration, the sixth limb or step Niruddha a controlled and restrained mind Vishuddhi chakra seat of intellectual of astanga yoga Nishpattyavastha ultimate stage of yoga awareness Dhyana the seventh stage of the 8 limbs or practice, the state of perfection Vyadhi physical ailments steps of astanga yoga Niyama self-restraint Yama ethical codes for daily life Dronacharya son of the sage Bharadvaja and Parmatama the universal self Yoga the path which integrates the body, a major character in the epic, Mahabharata Parichayavastha third stage of yoga practice, senses, mind, and the intelligence, with the self Dorsal region the upper part of the body, when the intelligence and the body become one Yogacharya a teacher and a master of relating especially to the back Parigraha possessiveness yogic traditions Duhkha misery or pain Patanjala Yoga Darshana corpus of aphorisms Yoga-agni the fire of yoga which, when lit, Ekagra a focused state of mind on yoga, compiled between 300 bc–ad 300 and ignites the kundalini Floating ribs the last 2 pairs of ribs which usually attributed to the sage Patanjali Yogabhrastha falling from the grace of yoga are not attached to the sternum Patanjali, a sage, the founder of yoga; believed Yoga marg the journey to self-realization, Ghatavastha intermediate stage of yoga, to have lived sometime between 300 bc–ad 300 when the mind and its actions are brought when the mind and body learn to Perineum the area between the thighs, behind under control move together the genital organs and in front of the anus Yoga Sutras a collection of aphorisms on the Gheranda Samhita text on yoga, written by Pramada indifference practice of yoga, attributed to the sage Patanjali the sage Gheranda in the 15th century Prakriti shakti energy of nature Yogi a student, a seeker of truth US_426-427_Gloss_Table.indd 426 23/08/2013 11:42

list of asanas 427 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 US_426-427_Gloss_Table.indd 427 29/08/2013 16:27

428 index Index A benefits of poses in, 40 arms, 188–89 Brahmacharya, 52–53 Bharadvajasana, 128–31, 224 back, 233, 241 Brain Bharadvajasana on a chair, 223 elbows, 105 blood flow to, 198 Abdomen, 186–87 brain of pose, 65 fingers, 105, 188–89, 204 body and, 263 blood circulation, 211 classic poses, 62–65 hips, 213 calm, 89 stretching, 167 concept, 63 lower back, 223 cells, 128 toning and activating 188 dandasana, 102–03, 205 shoulder, 188–89, 204 cooling, 85 Abdominal cramps, 157 forward bends, 64, 112–25 shoulder joints, 89 soothing, 198, 201, 237–39 Abdominal hernia, 84 Halasana, 150–53, 232–33 spine, 233 Brain and nervous system ailments Abdominal muscles, 97, 211, importance of, 40 wrist, 204 asanas for, 351–58 223, 229 inversions, 64–65, 136–53 Asthma, 102, 144, 150, 167, 205, epilepsy, 356–58 Abdominal organs, 85, 103, 115, Janu Sirsasana, 114–17, 218–19 208, 210, 213–14, 217–218, 231, eye strain, 351–53 119, 133, 151, 161, 193, 195, 198, Marichyasana, 132–35, 225 233, 235, 242, 256, 282–84 headache, 351–52 201, 207–08, 211, 225, 237 Paripurna navasana, 210–12 Asthmatic attack, 118, 122 memory impairment, 352–55 Abdominal blood circulation, 225 Parsva Virasana, 228–29 Asthmatics, 103 migraine, 354–56 Abdominal pain during Parsvottanasana, 84–87 Avirati, 47 sciatica, 356–57 menstruation, 93 Paschimottanasana, 122–25, Ayama, 53, 54, 250 stress-related headache, 352–53 Abdominal walls, sagging, 103 214–16 Breathing, 171, 191 Abhyantara, 55 poses, see classic poses capacity, 77 Absent periods, 390–93 practice against wall, 183 B difficulties, 150 Acidity, 73, 92, 97, 167, 193, 195, pranayama, 36, 250–53 ease, 275 198, 201, 217, 221, 247, 287–89 Prasarita Padottanasana, 200–01 Back flexibility, 129 Breathlessness, 103, 145, 204–05, Acne, 344–47 props for, 184–85 Back pain 129, 167, 221 208, 210, 220–22, 226, 233, 235, Adhomukha Paschimottanasana, reclining, 65, 164–73 during menstruation, 93 277–79 217 Salamba Sarvangasana, 144–49, Back muscles, 97, 157 Bronchitis, 145, 205, 208, 210, 214, 230–31 Adhomukha Svanasana, 62, 88–91, Salamba Sirsasana, 138–43 Back stiffness, 157 217–18, 220, 223, 226, 228, 231, 202–84 Back stretching, 167 233, 235, 242, 280–83 Adhomukha Swastikasana, 222 Savasana, 170–72, 248–49 Back toning and activating, 187–88 Buddhi, 50 Setubandha Sarvangasana, Adhomukha Virasana, 220–21 Backache, 73, 77, 97, 105, 133, 138, Bulimia, 186–90, 194, 205, 236–37 Adrenal glands, 123, 215, 219, sitting, 64, 100–11 170, 188, 190–91, 193, 195, 201, 217, 370–73 239, 241 standing, 64, 66–99 210, 232, 237, 243, 254, 257 Buttock muscles toning, 69 Aging, 69 stress, asanas for, 175, 180–81, Baddhakonasana, 43, 108–09, 208 Ahankara, 47, 50 186–249 Bahiranga-sadhana, 47 C Ahimsa, 52 Supta Baddhakonasana, 244–45 Bahya, 55 Ajna chakra, 49, 57 Supta Padangusthasana, 242–43 Bahya-kumbhaka, 55 Alabdha bhumikatva, 47 Swastikasana, 209 Bellur Initiative, 27–31 Calcaneal spurs, 105, 204, 206, 229 Alasya, 47 Tadasana, 68–69, Bellur Krishnamachar and softening, 89 Alcohol abuse, 240 variations of, 186–91 Seshamma Smaraka nidhi Calf muscles, stretching, 243 Alcoholism, 217, 368–71 Trianga Mukhaikapada Trust, 30 Calves, pain, 206, 224, 229 Anahata chakra, 57 Paschimottanasana, 118–21 Bhakti marg, 46, 251 Camel pose asana, 156–59, 240–41 Anandamaya kosha, 48 twists, 64, 126–35 Bharadvaja, 128 Cardiac arrest, 237 Angamejayatva, 36, 47 Ujjayi Pranayama, 254–56 Bharadvajasana, 64, 128–31, 224 Cardiac condition, 84, 104, 191, Angina pain, 189, 215, 228, 272–74 Upavista Konasana, 213 Bharadvajasana on a chair, 223 160, 188, 210, 224–26, 243 Ankles, 241 Urdhva dhanurasana, 160–63 Bhranti darshana, 47 Cardiac disorders, 167, 256 arthritis, 166 Urdhvamukha Janu Sirsasana, Bile formation, 204 Cervical spondylosis, 80, 138, joint flexibility, 204 207 Bile secretion, 119 150, 189–92, 194, 210, 214, osteoarthritis, 338–41 Ustrasana, 156–59, 240–41 Bladder control, 186, 219, 245 225, 231–32, 235, 326–27 pain, 224, 229 Uttanasana, 92–95, 197–99 Bladder toning and strengthening, Chair, as prop, 184 stiffness, 157 Utthita Marichyasana, 226–27 97, 123 Chakras, 56–57 strengthening, 73, 89 Utthita Parsvakonasana, 80–83, Blocked arteries, 223, 226, 242, Chest Annamaya kosha, 48 194–95 246–47, 273 congestion, 224–25, 228 Anorexia, 217, 372–75 Utthita Trikonasana, 70–75, Blocked fallopian tubes, 109 expanding, 237 Antara-kumbhaka, 55 192–93 Blood circulation, 157, 161 muscles, 103 Antaranga-sadhana, 47 Viloma 2 Pranayama, 257 in knee, 222 Chitta, 48, 50 Antaratma-sadhana, 47 Viparita dandasana, 238–39 in pelvic area, 215 Chittavritti, 36, 176 Anxiety, 170, 204, 233, 364–66 Viparita Karani, 234–35 in ovarian region, 245 Choking, 103 Aparigraha, 52–53 Virabhadrasana 96–99 to abdominal organs, 225 Chronic constipation, 231 Appetite loss, 217, 228 Virabhadrasana 76–79 to arteries, 237 Chronic fatigue syndrome, 171, Arambhavastha, stage of yoga, Virasana, 104–09, 206 to ovaries, 241 194, 196, 210, 224–26, 228 37–38, 62 with props, 12, 24, 25,173–83 Blood, hemoglobin content, 121 Chronic headache, 215, 219 Arches of feet, 119, 204, 206, 229 Astanga yoga, 47, 52, 53 Blood pressure, 115, 160, 198, 201, Classic poses, Ardha Chandrasana, 196 Asteya, 52–53 204, 215, 228, 235, 237, 245, bow pose, 160–63 Asanas, Arms, arthritis, 188–89 254–55 camel pose, 156–59 Adhomukha Paschimottanasana, flexibility,190 Body alignment, 69 corpse pose, 170–73 217 ligaments, 193 alignment, 69 downward-facing dog stretch, Adhomukha Svanasana, 88–91, Arterial blockage, 237, 239 and brain, 263 88–91 202–204 Arteries, blood circulation, 236 and mind, 22–33, 37, 39 extended triangle pose, 70–75 Adhomukha Swastikasana, 222 Arteries of heart, thickening, 160 harmony with mind, 39 fixed angle pose, 108–11 Adhomukha Virasana, 221–21 Arthritic pain, 81 metabolic rate, 211 head-on-knee pose, 114–17 Ardha Chandrasana, 196 Arthritic pain in back, 241 relaxation, 171 headstand, 138–43 back bends, 65, 154–63 Arthritis of 187, 235 Bolster, 184 hero pose, 104–07 Baddhakonasana, 108–11, 208 ankles, 166 Bowel movement, 145 intense chest stretch, 84–87 US_428-431_Index.indd 428 20/09/2013 12:22

index 429 intense forward stretch, 92–95 E H I intense side stretch, 80–84 intense torso stretch, 122–25 mountain pose, 68–69 Ear ailments, 235, 237 Halasana, 150–53, 232–33 Immune system, asanas for, plough pose 150–53 Eczema, 346–49 Half-Halasana stool, 184 308–09 reclining hero stretch, 166–69 Ekagra, state of mind, 51 Halitosis, 141 Impotence, 123, 397–99 shoulderstand, 144–49 Elbows, arthritis 85, 105 Hamstrings muscle, 119, 186, 195, Incontinence, 300–01 staff pose, 102–08 flexibility of, 190 198, 204, 206, 241 Indigestion, 204, 211, 224, 227, three parts of the body stretch, osteoarthritis of, 330–31 Hamstrings, stretching, 243 235, 239, 245, 247, 285–87 120–21 pain or cramps of, 151 supple, 224, 229 Infections resistance, 241, 247 torso and leg stretch, 132–35 stiffness of, 115 Hands, pain or cramps of, 151 torso stretch, 128–31 Eliminatory problem, 141 Hatha yoga, 48 Infertility, 394–96 warrior pose 96–99 Emotional stability, 239 Hathayoga Pradipika, 48–49, Inflammation, in blood vessels of warrior pose 76–79 Endocrine glands, blood supply 54–55, 64 legs, 206 Cold, 132, 141, 145, 210, 224–25, to, 215 Headache, 88, 128, 138, 150, 156, in knees, 209 228, 233, 257, 276–77 Energy level, 133, 151 160, 186–92, 194, 196, 198, of veins in legs, 209 Cold extremities, 264–66 Epilepsy, 356–58 201–04, 206–07, 215, 219–25, 228, Inguinal hernia, 402–03 Colitis, 145, 231 Excess menstrual flow, 161 231, 235, 236–38, 242, 255, 257, Inner eye, 22 Confidence boosting, 188–91, Extreme fatigue, 204 351–52 Insomnia, 141, 145, 171, 186–91, 201, 256 Eye ailments, 235, 237 Health, and yoga, 39 194, 196, 198, 207, 210, 224–26, Congestion, Eye strain, 130, 186–87, 189, 191–92, Heart and circulation ailments, 228, 231, 233, 237–38, 240, chest, 210, 231, 233 196, 207, 215, 228, 223–24, 226, angina, 272–74 362–64 in ovaries, 145 228, 238, 240, 242, 257, 351–53 asanas for, 264–65 Internal organs, 424 Constipation, 119, 156, 204, 225–26, blocked arteries, 271–73 Intestines, 133 238, 240, 254, 257, 289–91 cold extremities, 264–66 Irregular menstruation, 109 Coronary blood flow, 247 F heart attack, 274–76 Irritable bowel syndrome, 292–93 Cosmic energy awakening, 56 high blood pressure, 268–70 Irritability, 359–61 Coughs, 141, 257 low blood pressure, 270–71 Ischemia, 150, 160 Cramps in legs, 206 Facial muscles, 215 varicose veins, 266–68 Isvara pranidhana, 53 Crepe bandage, 184 Fallopian tube blockage, 109 Heart attack, 156, 274–75 Fat around Heart, energizing, 201 Iyengar, B.K.S. humble beginnings, 16, 18, 19 hips, 77, 81 D Fatigue, 151, 192, 196, 198, 201, 204, Heart massage, strengthening, family life, 19, 20 waist, 81, 133 123, 239, 247 legacy, 24–31 210, 215, 221–26, 228, 233, 257, Heart muscles, toning, 81, 237 message from, 32–33 Dandasana, 102–03, 205 312–15, 360–63 Heart rate, 204 Depression, 186–92, 194, 198, 201, Faulty posture, 193 Heart rest and massage, 123, 215 204, 221, 224–26, 228, 237, 256, Feet Heart stress, 115 J 367–69 ache, 222 Heartbeat, 89, 93 Dharana, 47, 52, 53 circulation in, 105 Heartburn, 76, 103 Dhyana, 22, 47, 52, 53, 252 degenerative effect of aging Heart stimulation, 208 Janu Sirsasana, 114–17, 218–19 Diaphragm, 215 on, 69 Heels, pain of, 89, 206, 224, 229 Jivatma, 46 Diarrhea, 76, 118, 122, 128, 132, pain, 247 Hemoglobin content of blood, 141 Jnana marg, 46 150, 156, 160, 186–88, 190–92, revitalization, 186 Hemorrhoids, 145, 151, 186, 201, Jogging, 204 194, 196–97, 202, 206–07, 210, Fibroids, 228 231, 245 Junk food, 178 214, 217–18, 220, 222–26, 228, Fingers Hernia, 109, 145, 151, 208, 213, 225, 235, 238, 240, 242, 257, 290 arthritic, 105, 188–89, 204 243, 247, 399–401 Digestion, 81, 85, 97, 119, 151, Herniated discs, 105 K 167, 193, 195, 205, 223, 225, joints, stiffness of, 115 Hiatus hernia, 399–401 osteoarthritis of, 332–33 229, 237 High blood pressure, 70, 80, 84, 88, pain or cramps of, 151 Digestive system ailments, 123, 141, Flat feet, 119, 186–87, 206 96, 138, 144, 150, 187–88, 190, Kalidasa, 76 285–99 192, 202, 221, 223–26, 228, 240, Kaivalya, 49 acidity, 287–89 Flat feet, correction, 229, 247 242, 249, 268–70 Karana sharira, 48 Flatulence, 73, 103, 119, 193, 195, asanas for, 285–99 211, 221, 224–25, 227, 229, 239, High stool as prop, 184–85 Karma marg, 46 constipation, 289–91 Hips, Karya sharira, 48 245, 247 diarrhea, 290 Foam blocks, as props 185 arthritis, 213, Kathopanishad, 47 duodenal ulcers, 292–95 fat around, 77, 81 Klesha, 41 gastric ulcers, 294–97 Folded blankets, as props, 185 flexibility of joints, 129, 198, Kidneys, 109, 133, 205, 207, 211, 217 Food and nourishment, 178 indigestion, 285–87 204 disorder, 224–25, 235 irritable bowel syndrome, Hips, joint toning, 93, 123, 241, 245 292–93 G flexibility, 129, 198, 204 Knees ulcerative colitis, 296–99 pain, 222, 224, 227, 229 cartilage of, 204, 206, 209 Disciple, 59 stiffness, 105, 206 gout and rheumatism of, 224, 229 Displaced bladder, 239 Gall bladder disorder, 224 strengthening, 243 inflammation in, 206, 209, 247 Displaced uterus, 97, 108, Gastric ulcers, 294–97 supple, 195, 201, 209 joints of, 119, 186–87 189, 191 Gastritis, 73, 193, 195 Hips, osteoarthritis, 232, 243, joints, flexibility of, 204 Dizziness, 92, 221 Ghatavastha stage of yoga, 38, 334–36 joints, strengthening of, 188–91, Dizzy spells, 70 62–63 stiffness, 115 198, 201 Dorsal spine area, 129 Gheranda, 53 supple, 245 ligaments, injuries of, 104 Dreamless sleep, 249 Gheranda Samhita, 53 Hormonal system ailment osteoarthritis of, 166, 186–91, Dronacharya, 128 Gout, 105, 206 asanas for, 302–07 194, 196–97, 207, 220, Dropped arches, 119 in knees, 224, 229 diabetes, 304–07 223–26, 240, 243, 336–39 Drug addiction, 375–77 pain, 247 obesity, 302–06 Dryness and itching in vagina, Groin Hot flashes during menopause, pain in, 206, 209 219 stiffness, 105 89 rheumatism of, 223 Duhkha, 38 supple, 209, 245 Hypertension, 145, 151, 156, 194, stiffness of, 105, 193 Duodenal ulcers, 292–95 Guru, 58–59 196, 231, 233, 237 strengthening of, 195, 243 Dysentery, 76, 84, 128, 132 Guru-sishya parampara, 58 Hyperventilation, 366–67 Krishnamarcharya, Tirumalai, 11–13 US_428-431_Index.indd 429 20/09/2013 12:22

430 index Ksipta, state of mind, 51 Menstrual cramps, 135, 161, 228 strain, 237 Prana, 48, 49, 53, 54, 57, 252, 253 Kumarasambhava, 76 Menstrual discomfort, 243 Negative stress, 179 Pranamaya kosha, 48 Kundalini, 56–57 Menstrual disorders, 193, 195, 207, Nerves, Pranayama, 15, 22,23, 32, 36, 47, 210, 213, 234 soothing, 85, 145, 50–55, 250–57 L Menstrual flow, 89, 145, 157, 161, Nervous disorder, 231 asanas, and, 36, 251 stimulation, 89 between material and spiritual 201, 207, 213, 219 Menstrual pain, 85, 97, 167, 208, world, 55, 252 Nervous exhaustion, 237 Legs, 221, 239, 241, 245, 280–81 Nervous system, 171, 198, 204, 256 breath in, 54–55, 252–53 blood vessels, inflammation of, 206 Menstruation, 30, 93, 128, 138, 144, Nervous tension, 171 final goal, 54–55 degenerative effects of aging, 69 150, 166, 192, 194, 205, 221, Nirbija (seedless) samadhi, 49 with props, 254–57 ligaments of, 193, 204 223–26, 228, 230, 232, 234, 378–80 Niruddha, 51, 176 Prasarita Padottanasana, 200–01 muscles of, 103, 115, 205, 227 abdominal and back pain during, 93 Nishpattyavastha, 38, 63 Pratyahara, 47, 52–53 shortening of, 227 discomfort, 73 Niyama, 47, 52–53 Pregnancy, advanced stage of, 88 toning of, 103 heavy, 97 Premenstrual stress, 194, 205, pain in, 247 Mental exhaustion, 89, 93 O 208, 232 stiffness of, 115 Mental faculties, 50 Premenstrual syndrome, 382–83 strengthening of, 195 Mental fatigue, 150, 249, 360–63 Prolapsed bladder, 213 tendons of, 204 Menuhin, Yehudi, 12 Osteoarthritis of, Prolapsed disc, 77 toning of, 89, 241 Metrorrhagia, 76, 257, 386–87 ankles, 338–41 Prolapsed uterus, 108, 145, 161, veins, inflammation of, 209 Middle backache, 167, 207, 320–23 elbows, 330–31 188, 190, 207, 213, 239, 241, Leukorrhea, 186–91, 194, 208, 245, Migraine, 128, 138, 150, 156, 160, fingers, 332–33 245, 247, 392–95 387–89 171, 186–92, 194, 196, 198, 201, hips, 232, 243, 334–36 Props Ligaments and tendons of legs, 204 206–07, 210, 215, 219–20, 222–26, knees, 167, 169, 186–91, 194–97, asanas with 181, 184 Ligaments of legs, strengthening, 103 228, 231, 233, 235, 237–38, 240, 207, 220, 223–26, 240, 242, 336–39 help from, 23, 25, 182–83 Ligaments of spine, 215 242, 354–57 shoulders, 328–29 therapy and, 183 Ligaments of body, 255 Mind, wrist, 332–33 types of, 184–85 Liver, 123, 133, 217 body and, 22–23, 37 Ovarian cysts, 145 Prostate gland, 109, 207, 228, 398–99 disorder of, 224–25 body harmony, 39 Ovarian region, blood circulation Psoriasis, 194, 349–50 toning of, 85, 93, 241 nature, 50 in, 245 Puberty, 245 Long hours standing, effects of, 247 peace of, 171 Ovaries, 109, 123, 213 Pulse rate, 215 Low blood pressure, 138, 186–74, serenity of, 257 blood circulation in, 241 Purusha, 250 197, 200, 207, 210, 223–26, 228, states of, 50–51 congestion and heaviness, 145 Purusha shakti, 57 240, 270–71 stress on, 115 disorders, 167 Low immune system, asanas for, Mind and emotions, ailments, R 308–11 alcoholism, 368–71 Low open stool as prop, 184 anorexia, 372–75 P Lower back anxiety, 364–65 Raja yoga, 48 arthritis, 223 asanas for, 359–77 Padmasana, 54 Rajasic food, 179 pain, 224, 227 bulimia, 370–73 Pain during menstruation, 243 Ramaamani Iyengar Memorial Yoga stiffness, 224, 227, 243 depression, 365–73 Palpitation, 76, 145, 204, 222, 231, Institute, 25 Lower backache, 77, 167, 201, 204, drug addiction, 375–77 233, 235 Recuperation after illness, 249 207, 211, 217, 225, 227, 229, 239, fatigue, 150, 257, 360–63 Pancreas, 123, 133 Recurrent headache, 202 241, 245, 247, 318–21 hyperventilation, 366–67 Parathyroid glands, 145, 231, 233 Refreshing, 279 Lower spine, strengthening, 225 insomnia, 362–64 Paramatama, 46 Reproductive system, organs of, Lumbago, 97, 133, 233 irritability, 359–61 Parichayavastha, 38, 63 123, 207, 213 Lumbar spine, mental fatigue, 360–63 Parigraha, 52 Respiratory system ailments, excessive curvature, 197, Mood swings, 257 Paripoorna Matsyendrasana, 260 asanas for, 170, 276–84 painful, stiff, sprained and Mudha, 50 Paripurna Navasana, 210–12 asthma, 228–84 fused, 129 Muladhara chakra, 57 Parkinson’s disease, 68 breathlessness, 277–79 Lungs, Muscles, bones, and joints ailments, Parsva Virasana, 228–29 bronchitis, 280–83 capacity of, 81, 157, 239, 241 asanas for, 312–43 Parsvottanasana, 84–85 colds, 276–77 energizing of, 141, 201 lower backache, 318–21 Paschima Baddha Hastasana, 189 sinusitis, 279–81 tissue elasticity of, 241, 247 middle backache, 320–32 Paschimottanasana, 65, 122–25, symptoms, 249 muscle cramps, 314–21 116–18 Rheumatic fever, 194 M osteoarthritis of Patanjali, 37, 40, 41, 46–47, 48–49, Rheumatic pain, 206, 247 ankles, 338–41 Rheumatism, 167, 223–24, 229 50, 52–53, 55, 176, 260 elbows, 330–31 in knees, 223–24, 229 fingers, 332–33 Patanjala Yoga Darshana, 37 Rheumatoid arthritis, 192, 197, 202, Mahabharata, 128 hips, 334–35 Peace of mind, 171 Manas, 50 knee, 336–39 Pelvic area 205, 208, 240, 340–43 Manava (manusa), 50 shoulders, 328–29 alignment, 243 Rolled blankets as props, 185 Manipuraka chakra, 57 wrist, 332–33 blood circulation, 215 Rounded wooden block as Manomaya kosha, 48 physical fatigue, 312–15 massage and toning, 73 prop, 185 Marichi, 132 rheumatoid arthritis, 340–43 stretching, 241 Marichyasana, 132–34, 225 upper backache, 322–25 Pelvic organs, 161, 193, 195, S Memory impairment, 352–55 Muscular system, 424–25 207–08, 215, 247 Memory sharpening, 215, 228 Pelvic, 186–88 Men’s health ailments, Perception, organs of, 179 Sahasrara chakra, 57 asanas for, 397–405 N Perriera, Father Joe, 22 Salamba Sarvangasana, 40, 65, hiatus hernia, 399–401 Peptic ulcers, 208, 232 144–49, 230–31 impotence, 397–99 Physical exhaustion, 93 Salamba Sirsasana, 65, 138–43 inguinal hernia, 402–03 Nadi, 57 Physical fatigue, 150, 249, 312–15 Samadhi, 46, 47, 48–49, 52, 53 prostate gland, 398–99 Nausea, 222, 235 Pineal glands, 141, 161, 239, 241 Samyama, 53 umbilical hernia, 402–05 Neck Pituitary glands, 141, 161, 239, 241 Santosha, 53 Menopause, 245, 257, 383–86 arthritis, 85 Polio, 188–89, 191 Sarvanga sadhana, 42, 48 hot flashes during, 31, 89 pain, 129, 221 Positive stress, 179 Sattvic food, 20, 178 symptoms of, 239, 241, sprains, 195 Posture correction, 157, 186 Satya, 52 Menorrhagia, 76, 257, 388–91 stiffness, 105, 193, 207, 223–24, 227 Prakriti shakti, 57 Saucha, 52, 53 US_428-431_Index.indd 430 20/09/2013 12:22

index 431 Savasana, 65, 170–72, 248–49 220–22 T Virasana, 104–09, 206 Sciatica, 97, 208, 227, 245, 356–57 Adhomukha Swastikasana, Vishuddhi chakra, 57 pain, 81, 109, 186–91, 205, 213, 243 240 Tadasana, 68–69 Vomiting, 222 Sedentary lifestyle, 193 Adhomukha Virasana, 220–21 Tadasana Gomukhasana, 191 Vyadhi, 36, 37, 47 Self-confidence, 187, 239 alleviating of, 179 Tadasana Paschima Namaskarasana, Self-realization, 46, 52–53 Ardha Chandrasana, 196 190 Senses, control of, 177 Bharadvajasana, 224 Tadasana Urdhva W Serious illness, recovery from, 171 Bharadvajasana on a chair, Baddhanguliyasana, 188 Setubandha Sarvangasana, 236–37 223 Tadasana Urdhva Hastasana, 187 Waist, fat around, 81, 133 Severe backache, 210, 257 Dandasana, 205 Tailbone (broken, fused or deviated), Waist, stretching, 167 Severe constipation, 156 Marichyasana, 225 77, 105 Waste, elimination of, 81 Shakti, 56 Paripurna Navasana, 210–12 Tailbone pain, 227 Women’s health, ailments, Shvasa-prashvasa, 36, 47 Parsva Virasana, 228–29 Tamasic food, 178 absent periods, 390–93 Shoulders, Paschimottanasana, 214–16 Tapas, 53 asanas for, 378–96 alignment, 73 Prasarita Padottanasana, Testicles, heaviness and pain, 109 infertility, 394–96 arthritis, 85, 188–89, 204 200–01 Thickening of arteries of heart, 161 leukorrhea, 387–89 blades, misalignment of, 195 Sequencing and timing of, 181 Throat ailments, 145, 235 menopause, 383–86 blades, stiffness of, 89 Setubandha Sarvangasana, Throat congestion, 103 menorrhagia, 388–91 cramps, 151 236–37 Throat tightness, feeling of, 215 menstrual pain, 380–81 dislocation, 88 Supta Baddhakonasana, Thyroid gland, 145, 161, 211, 215, menstruation, 378–80 misalignment, 195 244–45 219, 231, 233, 239, 241 metrorrhagia, 386–87 pain, 129, 151, 231 Supta Padangusthasana, Tired feet, 209 premenstrual syndrome, 382–83 osteoarthritis, 328–29 242–43 Tired legs, 222, 237 prolapsed uterus, 392–95 round, 115 Swastikasana, 209 Tiredness in feet, 205 Wooden bench as prop, 184 stiffness, 105, 115, 157, 193, Tadasana Gomukhasana, 191 Tonsillitis, 141, 257 Wooden blocks as props, 185 223–24, 227 Paschima Baddha Torso, 187–88 Wrists supple, 128 Hastasana, 189 Trianga Mukhaikapada arthritis of, 85, 188–89, 204 Sinus blockage, 145 Tadasana Paschima Paschimottanasana, 118–21 flexibility of, 190 Sinusitis, 231, 279–81 Namaskarasana, 190 joint pain, 189, 191 Skeletal system, 425 Tadasana Samasthithi, 186 osteoarthritis of, 332–33 Skin ailments Tadasana Urdhva U pain or cramps in, 151 acne, 344–47 Baddhanguliasana, 188 stiffness of, 115 asanas for, 344–50 Tadasana Urdhva Hastasana, eczema, 346–49 187 Ujjayi Pranayama, 254–56 psoriasis, 349–50 Ujjayi Pranayama, 254–56 Ulcerative colitis, 296–99 Y temperature, 215 Upavista Konasana, 213 Ulcers, 205, 217, 231 Sleep disorders, 249 Urdhvamukha Janu Umbilical hernia, 402–05 Slipped disc, 77, 188–91 Sirsasana, 207 Upavista Konasana, 213 Yama, 52–53 Sluggish liver, 123 Uttanasana, 197 Upper backache, 167, 322–25 Yoga, advice for beginners, 408 Soham, 250 Utthita Parsvakonasana, Upper body flexibility, 190 Spinal column, alignment, 227 194–95 Urdhva Dhanurasana, 46, 65, aim, 36–38, 47 asanas, see Asanas Spinal column, supple, 195 Utthita Trikonasana, 192–93 160–63 Spinal disc disorder, 68, 92, 166 Viloma 2 Pranayama, 257 Urdhvamukha Janu Sirsasana, belt, 185 can be practiced at any age, Spinal disorders, 188 Viparita Dandasana, 238–39 207 43 Spinal muscles, 211 Viparita Karani, 234–35 Urinary system ailments, asanas for, chakras, 56–57 supple, 223 with props 181–83 109, 145, 300–01 course, 407–23 toning, 103 causes of, 176 Ustrasana, 156–58, 240–41 eight limbs, 52–53 Spine, 151, 161, 208 food and nourishment, impact Uterine fibroids 145 environment for, 409 arthritis, 233 on, 179 Uterus, 123, 161 fills spiritual void, 38 curvature, 115 learning to deal with, 180 displaced, 99 fitness and, 42–43 degenerative effect of aging on, 69 modern world and, 178 muscles, 224 for ailments, 259–405 prolapsed, 145, 207, 239, 241, flexibility, 73, 239 on heart and mind, 115 for everyone, 32, 35–43 245, 247, 392–95 ligaments, 215 origin of, 41 Uttanasana, 92–95, 197–99 freedom of, 38 muscle, 157 positive and negative, 179 guidelines, 408–09 stiffness, 202 reactions to, 179 Utthita Marichyasana, 226–27 history, 48–49 Utthita Parsvakonasana, 63, 65, straightening, 69 related appetite loss, 217, 228 impact, 49 80–83, 194–95 strengthening, 237 related compression, 215 Utthita Trikonasana, 70–75, 192–93 learning of, 62–63 stretching, 221 related headache, 128, 188–92, meaning of, 46–47 supple, 129 194, 196, 198, 201, 207, 220, mind, 24, 32, 50–51 tendency to sag, 102 222, 230, 233, 235, 237–38, V philosophy of, 45–49 toning, 221, 241 240, 242, 249, 352–53 pranayama, 54–55, 250–57 Spiritual pranayama, 55, 250–53 relief from, 41, 179 scheduling of practice, 408 Spiritual void, and yoga, 38 types of, 179 Vagina, 219 sequence of, 409 Spleen, 133 understanding, 176–77 Vaginal irritation, 109 stages of, 37–38 disorder, 224 yoga and, 41 Varicose veins, 192, 194, 196, stimulative exercise, 42–43 toning, 85, 93, 241 Suksma sharira, 48 202, 208, 231, 235, 237, 241, stress and, 41 Stamina, 141 Sunstroke, 204 245, 266–68 therapy, 260–61 Stiff spine, 202 Supta Baddhakonasana, 244–45 Vertebral joints, 215 timing, 409 Stiffness in neck, 223 Supta Padangusthasana, 242–43 Vertigo, 70 way to health, 39 Stomach ulcers, 167 Supta Virasana, 166–68, 246–47 Vijnanamaya kosha, 48 20 week, course on 310–23 Stomachache, 93, 198, 201 Svadhyaya, 53 Viksipta, 51 Yoga-agni, 59 Stress, Svatmarama, 48–49, 64 Viloma 2 Pranayama, 257 Yoga Marsg, 46 active and passive practice, 181 Swadhishtana chakra, 57 Viparita Dandasana, 65, 238–39 Yoga Sutras, 30, 37, 40–41, 46–47, asanas, Swastikasana, 209 Viparita Karani, 234–35 49, 53, 55, 176 Adhomukha Sympathetic nervous system, 198, Virabhadra, 96 Yogi, and Guru, 58–59 Paschimottanasana, 217 201, 215, 222, 257 Virabhadrasana 96–99 Adhomukha Svanasana, Virabhadrasana 76–79 US_428-431_Index.indd 431 20/09/2013 12:22

432 a ckno wledgments Acknowledgments Publishers’ Acknowledgments to chandru melwani for his help throughout Picture Credits dorling kindersley would like dorling kindersley would like to thank the the compilation of both editions of this book. to thank the following for their kind permission to ramamani memorial Yoga Institute, Pune, thanks to the ramamani memorial Yoga reproduce their photographs: national museum, for their permission to use photographs of Institute, Pune, for their permission to use new delhi p36, p49 t, p55 t, & b, p56 b, p57; B.k.s. Iyengar from their archives. the additional photographs from their archives. American Institute of Indian studies, new delhi publishers also extend their thanks to sudha thanks to the life centre, 15 edge street, p36 tl, p37, p48, p50 t, p59; max Alexander 48; Joe malik, the yoga consultant for the project; Amit london w8 7Pn, www.thelifecentre.com, cornish p54; Ashok dilwali p34; John freeman kharsani for the sanskrit calligraphy; and r.c. and to agoy, www.agoy.com, for supplying p43, p248; Ashim ghosh p60; steve gorton p37 tr; sharma for indexing. the publishers would also the mats used on pp100–101, 112–113, 126–127, Alistair Hughes p50; subir kumedan p406; like to thank clare sheddon and salima Hirani 136–137, 154–155, and 164–165. special thanks go chandru melwani, Pune, India p29 t; stephen for their help and advice during the early stages to dr. Prakash kalmadi at the kare Ayurvedic Parker p6; Janet Peckam p46; kim sayer p177; of the project; and Abhijeet mukherjee for retreat, mulshi lake, Pune, India, www. Hashmat singh p174; Pankaj Usrani p51 b; Amar production support. karehealth.com, for his help and hospitality talwar p258; colin walton p178 tc. Punchstock: on location. digital Vision p261, t. dk copyright pages (shot Revised edition 2008 dorling kindersley by Harminder singh) 68-69, 96-97, 96-97, 195 b, would like to thank photographer John freeman Updated edition 2014 dorling kindersley 196, 200, 201 t, 202-203, 204 tr, 209-213, 217-221, and his assistant, Jamie laing; ruth Hope for would like to thank Aparna sharma for her 234-236, 237 t, 240-241, 244-245; (shot by John her art direction; nita Patel for her help and guidance and support during the project; freeman) 8, 14-28, 29c, 31, 33, 66-67, 100-101, 112- support before and during photography, and for glenda fernandes for her support during the 113, 126-127, 136-137, 154-155, 164-165, 250-251. writing the text in chapter one, pp8–29 (dk course of the project and for the research trip copyright); Arunesh talapatra and rohan sinha to Bellur, and divya chandok for proofreading. every effort has been made to trace the copyright for their help during photography; and models the publishers also extend their thanks to Aditya holders of photographs. the publisher apologizes kobra gulnaaz dashti, Jake clennell, raya kapoor for the new photography in chapter 1, for any omissions and will amend further editions. Umadatta, firooza m. Ali, rajvi H. mehta, Arti H. and raya U.d. for the photograph on p16 and the for further information see www.dk.images.com mehta, Birjoo mehta, Uday V. Bhosale, and mrs. children’s yoga class at the ramamani Iyengar n. rajlaxmi. the publishers also extend thanks memorial Yoga Institute, Pune, on p26 and p31. keY: t=top; r=right; l=left; c=center; b=bottom UsefUl Addresses B.k.s. Iyengar website: www.bksiyengar.com United Kingdom and Europe B.K.S Iyengar Yoga Vereniging Iyengar Yoga Association of Canada Nederland www.iyengaryogacanada.com Iyengar Yoga Institute (Maida Vale) www.iyengaryoga.nl 223a randolph Avenue, london w9 1nl USA www.iyi.org.uk The Iyengar Yoga Studio, ul. Przyjaciol Zolnierza 88/10 71-670 B.K.S. Iyengar Yoga National Iyengar Yoga Association of the UK szczecin, Poland Association of the United States (IYA (UK)) Po Box 538, seattle, wA, 98111 UsA www.iyengaryoga.org.uk Asociacion Espanola de Yoga Iyengar www.iynaus.org c/gran Vía, 40–9º pta 4 – 28013 madrid, Iyengar Yoga Silkeborg spain www.aeyi.org The Iyengar Yoga Institute of lyngbygade 8 silkeborg 8600, denmark New York www.iyengaryoga-silkeborg.dk Centro de Yoga Iyengar de Madrid 150 west 22nd street, 11th floor, new York, carrera de san Jeronimo, 16–5 izda Association Francaise de Yoga Iyengar madrid 28014, spain nY 10011 www.iyengarnyc.org 83 Boulevard magenta, 75010, Paris, france www.eyimadrid.com www.yoga-iyengar.asso.fr Institute of Iyengar Yoga and Australia and New Zealand Centre de Yoga Iyengar de Paris Physiotherapy Association francaise de Yoga Iyengar fysikgrand 23, se-907 03 Umea, sweden BKS Iyengar Association of Australia 35, Avenue Victor Hugo, 75016 Paris, france Ltd www.sfbiria.com Iyengar-Yoga-Vereinigung Schweiz Po Box 1280, neutral Bay nsw 2089 cH-3000 Bern, switzerland www.iyengaryoga.asn.au Light on Yoga Italy www.iyengar.ch (Iyengar Yoga Association Italy) B.K.S. Iyengar Yoga Association Via leonardo fibonacci, 27 - 50131, firenze Canada of New Zealand www.iyengaryoga.it P.o. Box 4023, nelson south 7045, B.K.S. Iyengar Yoga Association new Zealand B.K.S. Iyengar Yoga Vereinigung (Vancouver) www.iyengar-yoga.org.nz Deutschland e.V. P.o. Box 60639 granville Park Post office, Pappelallee 24, 10437 Berlin, germany Vancouver, British columbia V6H 4B9 www.iyengar-yoga-deutschland.de www.iyengaryogavancouver.com US_432_Acknowledgements.indd 432 20/09/2013 12:23