Advanced Hatha Yoga: Classic Methods of Physical Education and Concentration

394 Pages·2012·3.8 MB·English

by  Shyam Sundar Goswami

Shyam Sundar Goswami

To the Lord Śiva
Śiva
Posed by Dinabandhu Pramanick
Acknowledgments
I wish to thank Professor Elis Berven, Stockholm, for his kindness in writing a
foreword to this book.
The exercises are illustrated by photographs of my Indian and Swedish pupils:
Dinabandhu Pramanick
Figs. 12.1, 12.5, 12.6, 12.7, 12.9, 12.15, 12.16, 12.17, 12.19, 12.21a, 12.22,
12.26, 12.31, 12.32, 13.1, 13.2, 14.1, 14.2, 14.4, 14.10, 14.11, 14.12, 14.13,
14.14, 14.15, 14.17, 14.18, 14.21, 14.25, 15.1, 15.2, 15.3, 15.4, 16.1, 16.4,
16.5, 16.6, 16.7, 16.9, 17.1, 17.2, 17.6, 17.7, 17.8, 18.8, 18.9, 19.1, 19.2,
and 19.3
Kamalaksha Goswami (Kolkata) Fig. 12.4
Brajendra Sundar Goswami (Kolkata) Figs. 12.8, 12.14, 12.30, and 18.15
Renu Ghosh (Kolkata)
Figs. 12.10, 12.12, 12.23, 15.9, 15.11, 18.1, 18.5, 19.4, and 20.2
Leela Ghosh (Kolkata)
Figs. 12.29 and 20.4
Parvati Devi (Karin Schalander, Stockholm) Figs. 12.24, 12.25, 12.27,
12.28, 14.3, 14.5, 14.6, 14.7, 14.9, 14.16, 14.23, 14.24, 14.26, 17.3, 17.4,
17.5, 18.2, 20.1, and 20.3
Kerstin Aldin (Stockholm) Fig. 12.11
Olle Söderblom (Stockholm) Figs. 12.2, 12.3, 12.13, 12.18, 12.20, 14.20,
14.22, 15.10, 18.3, 18.4, 18.7, and 18.16
Vishuddhananda Giri (Basile Catoméris, France) Figs. 14.8, 16.2, 16.3,
18.10, 18.11, and 18.12
Arne Lundgren (Stockholm) Figs. 12.21b, 14.19, 15.5, 15.6, 15.7, 15.8, and
18.6
Bertil Johansson (Stockholm) Fig. 16.8
Henrik Levkowetz (Oslo)
Figs. 18.13 and 18.14
I wish to thank them all.
Contents
Title Page
Dedication
Acknowledgments
Foreword to the Third Edition by Basile P. Catoméris
Foreword by Elis Berven
Preface
Introduction
PART ONE: Yoga Exercise and Associated Factors
Chapter 1: The Emergence of Yoga
Yoga as a Means for Attaining Spiritual Goals
Concentration Stage by Stage
Concentration Exercises
Motionless Attitude of the Body
Breath Control in Concentration
Yama and Niyama
The Role of HaṭÂha Yoga
Yoga Exercise
Breath Control Stage by Stage
Control Exercise (Ṣaṭ Karman and Mudrā)
Contraction Exercise (Cāraṇā)
Posture Exercise (Āsana)
Chapter 2: Fundamentals of Yoga Exercise
Static-Dynamic Aspects of Human Beings
Exercise Defined
The Pattern of Body Aimed at in Yoga
Fundamental Posture in Yoga
Static Posture Exercise
Dynamic Posture Exercise
Posture Movements of Yoga
Chapter 3: Developmental Aspects of Yoga Exercise
Muscular Growth
Muscular Development
Health Level of Physical Development
Vital Endurance
Patterns of Thoughts and Actions
Role of Muscular Exercise
Chapter 4: Practical Application of Yoga Exercise
Time for Exercise
Occupation and Exercise
Health Condition and Exercise
Exercise and Age
Exercise for Females
Bathing
Mental Factor
Relaxation
Chapter 5: Dynamic Application of Posture Exercise
Graduated Contraction Method
Classification of Specific Posture Exercises
Chapter 6: Static Application of Posture Exercise
Time Period for Holding Static Posture Exercises
Practical Application of Time Periods
Chapter 7: Diet
Yogic Diet
Classification of Foods
Balanced Diet
Right Eating Habits
Suggested Menus
Chapter 8: Fasting and Special Diets
Fasting Defined
Milk Diet
Fruit Diet
Raw Food Diet
Orange Juice Diet
Chapter 9: The Yoga Method of Internal Cleansing
Oral Cleansing (Danta Dhautī)
Esophageal Cleansing (Daṇḍa Dhautī)
Gastric Cleansing
Colonic Cleansing
Alimentary Canal Auto-Lavage (Vāri Sāra)
Easy Method of Alimentary Canal Cleansing
Natural Nasopharyngeal Water Baths
Nasal Thread-Cleansing (Sūtra Neti)
Chapter 10: The Yoga Method of Endocrine Development
Gland Transplantation and Vasoligature
Yoga Method
Exercise for Endocrine Development
Chapter 11: Sexual Efficiency and Control
Interstitial Cells and Seminiferous Tubules
Control of Ejaculation
Yogic Method for Sexual Control
Sexual Control Exercise (Vajrolī Mudrā)
PART TWO: Technical Aspects of Yoga Exercise
Chapter 12: Spinal Posture Exercise
Starting Positions
Spinal Posture Exercise Defined and Classified
Chapter 13: Neck Posture Exercise
Chapter 14: Abdominal Posture Exercise
Abdominal Exercise Classified
Chapter 15: Pelvic Posture and Control Exercise
Chapter 16: Pectoral Limb Posture Exercise
Chapter 17: Pelvic Limb Posture Exercise
Chapter 18: Balance Posture Exercise
Chapter 19: Inverse Body Posture Exercise
Chapter 20: Folded-Leg Postures
Chapter 21: Prāṇayāma—Breath-Control Exercise
Ventilation
Respiratory Gas Exchange
Automatic Relaxation Breathing
Voluntary Breathing
Voluntary Long-Slow Breathing
Sahita (Alternate-Nostril Breath Control with Breath Suspension)
Bhūta Śuddhi
Practice of Breath-Control Exercise
Chapter 22: Concentration Exercise
Physical Preparation for Concentration Exercise
A Method of Developing Concentration Power
PART THREE: Exercise Plans
Chapter 23: General Exercise Plans