B.K.S. Iyengar Yoga: the Path to Holistic Health

434 Pages·2007·51.385 MB·English

by  Yoga, Iyengar, B K S

B.K.S. IYENGAR
YO GA
THE PATH TO HOLISTIC HEALTH
The defi nitive illustrated guide by the
world’s leading yoga teacher
with a new chapter on his life and work

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London, New York, Melbourne,
Munich, Delhi
CONSULTANT: Dr. Geeta S. Iyengar PROJECTEDITOR: Ranjana Sengupta PROJECTDESIGNER: Aparna Sharma
EDITORS: Dipali Singh, Sheema Mookherjee DESIGNERS: Ankita Saha, Nikki Duggal DTPDESIGNER: Sunil Sharma
MANAGINGEDITOR: Prita Maitra MANAGINGARTEDITOR: Shuka Jain
REVISEDEDITION
DKUK: SENIORARTEDITOR: Isabel de Cordova SENIOREDITOR: Jennifer Latham DKUS: USEDITOR Jane Perlmutter
DKINDIA: DESIGN MANAGER: Arunesh Talapatra DESIGNERS: Neha Ahuja, Ivy Roy, Mahua Mandal
DTPDESIGNERS: Govind Mittal, Pushpak Tyagi EDITORIALTEAM: Dipali Singh, Alicia Ingty, Aditi Ray, Saloni Talwar
HEADOF PUBLISHING:Aparna Sharma
B.K.S. Iyengar would like to thank Dr. Geeta S. Iyengar for her contribution to editing the script and assisting with the
photography; Parth Amin, for his ideas, and perseverance in completing the book; Professor R.N. Kulhali, for drafting and
compiling the Yoga text; Zarina Kolah, Yoga Consultant, for her help in compiling the text and liaising with the DK editorial
team; Harminder Singh for the photography; and models Roshen Amin, Leslie Peters, Ali Dashti, and Jawahar Bangera.
PUBLISHER’S NOTE
The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician.
All matters regarding your health require medical supervision.
First American Edition, 2001
Published in the United States by
DK Publishing, 375 Hudson Street
New York, New York 10014
This revised edition published in the United States in 2008 by DK Publishing
08 09 10 11 10 9 8 7 6 5 4 3 2 1
ID070–January 2008
Copyright © 2001, 2008 Dorling Kindersley Limited
Text copyright © 2001, 2008 Kirloskar Computer Services Limited
Text pp.8–29 copyright © 2008 Dorling Kindersley Limited
Copyright in all photographs © 2001, 2008 Kirloskar Computer Services Limited,
with the exception of those listed in the acknowledgments.
All rights reserved
Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in
or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying,
recording, or otherwise), without the prior written permission of both the copyright owner and the above publisher of this book.
Published in Great Britain by Dorling Kindersley Limited.
A catalog record for this book is available from the Library of Congress.
ISBN 978-0-7566-3362-2
DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund-raising, or educational
use. For details, contact: DK Publishing Special Markets, 375 Hudson Street, New York, New York 10014 or [email protected].
Reproduced in Singapore by Colourscan
Printed in China by Toppan
Discover more at
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THE PATH TO HOLISTIC HEALTH
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Contents
FOREWORD 6
Chapter 1 - BKS Iyengar’s Life and Work 8
The Story of Iyengar 10
A Day in the Life of the Guru 14
Good Works 22
A Family of Teachers 24
Yoga for Women 30
Yoga for All 32
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Chapter 2 - Yoga for You 34
Aims of Yoga 36
The Way to Health 39
Benefits of Poses 40
Yoga & Stress 41
Yoga & Fitness 42
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Chapter 3 - Philosophy of Yoga 44
Meaning of Yoga 46
Philosophy of Asanas 48
States of Mind 50
Eight Limbs 52
Pranayama 54
Chakras 56
The Guru & the Yogi 58
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Chapter 4 - Asanas for You 60
Classic Poses 62
Standing Asanas 66(cid:85) Tadasana 68(cid:85) Utthita Trikonasana 70(cid:85) Virabhadrasana 2 76(cid:85) Utthita Parsvakonasana 80
Parsvottanasana84(cid:85) Adhomukha Svanasana 88(cid:85) Uttanasana 92(cid:85) Virabhadrasana 1 96
Sitting Asanas 100(cid:85) Dandasana 102(cid:85) Virasana 104(cid:85) Baddhakonasana 108
Forward Bends112(cid:85) Janu Sirsasana 114(cid:85) Trianga Mukhaikapada Paschimottanasana 118(cid:85) Paschimottanasana 122
Twists 126(cid:85) Bharadvajasana 128(cid:85) Marichyasana 132(cid:0)(cid:0)
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Inversions136(cid:85) Salamba Sirsasana 138(cid:85) Salamba Sarvangasana 144(cid:85) Halasana 150
Back Bends154(cid:85) Ustrasana 156(cid:85)Urdhva Dhanurasana 160
Reclining Asanas164(cid:85) Supta Virasana 166(cid:85) Savasana 170
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Chapter 5 - Yoga for Stress 174
Understanding Stress 176
The Modern World 177
Food & Nourishment 178
Positive & Negative Stress 179
Asanas & Stress 180
Asanas with Props 182
Props 184
Asanas for Stress Tadasana Samasthithi 186(cid:85) Tadasana Urdhva Hastasana 187(cid:85) Tadasana Urdhva
Baddanguliasana188(cid:85) Paschima Baddha Hastasana 189(cid:85) Tadasana Paschima Namaskarasana 190
Tadasana Gomukhasana 191(cid:85) Utthita Trikonasana 192(cid:85) Utthita Parsvakonasana 194
Ardha Chandrasana 196(cid:85) Uttanasana 198(cid:85) Prasarita Padottanasana 200(cid:85) Adhomukha Svanasana 202
Dandasana205(cid:85) Virasana 206(cid:85) Urdhvamukha Janu Sirsasana 207(cid:85) Baddhakonasana 208
Swastikasana209(cid:85) Paripurna Navasana 210(cid:85) Upavista Konasana 213(cid:85) Paschimottanasana 214
Adhomukha Paschimottanasana 217(cid:85) Janu Sirsasana 218(cid:85) Adhomukha Virasana 220
Adhomukha Swastikasana 222(cid:85) Bharadvajasana 223(cid:85) Marichyasana 225(cid:85) Utthita Marichyasana 226
Parsva Virasana 228(cid:85)Salamba Sarvangasana 230(cid:85) Halasana 232(cid:85) Viparita Karani 234(cid:85) Setubandha Sarvangasana 236
Viparita Dandasana 238(cid:85) Ustrasana 240(cid:85) Supta Padangusthasana 242(cid:85) Supta Baddhakonasana 244
Supta Virasana 246(cid:85) Savasana 248
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Chapter 6 - Pranayama with Props 250
The Importance of Pranayama 252
(cid:85) Ujjayi Pranayama 254(cid:85) Viloma 2 Pranayama 256
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Chapter 7 - Yoga for Ailments 258
Yoga Therapy 260
Heart & Circulation 264(cid:85) Respiratory System 276(cid:85) Digestive System 285(cid:85) Urinary System 300
Hormonal System 302(cid:85) Immune System 308(cid:85) Muscles, Bones, & Joints 312(cid:85) Skin 344
Brain & Nervous System 351(cid:85) Mind & Emotions 359(cid:85) Women’s Health 378(cid:85) Men’s Health 397
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Chapter 8 - Iyengar Yoga Course 406
Guide to your Yoga Practice 408
20-Week Yoga Course 410
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ANATOMY GUIDE 424
GLOSSARY 426
LISTOF ASANAS 427
INDEX 428
ACKNOWLEDGMENTS 432
USEFUL ADDRESSES 432
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Foreword
by Yogacharya B.K.S. Iyengar
Yoga is for everyone. You need not be an expert or at the peak of physical fitness
to practice the asanas described in this book. The strain of modern life can lead to
physical pain and illness, as we neglect our bodies in the race for material success.
The stress of modern life can also lead to mental suffering: feelings of inadequacy,
isolation, or powerlessness. Yoga helps to integrate the mental and the physical
plane, bringing about a sense of inner and outer balance, or what I term alignment.
True alignment means that the inner mind reaches every cell and fiber of the body.
During seventy-three years of teaching and practicing, I have observed that some
students pay attention only to the physical aspect of yoga. Their practice is like
a fast-flowing stream, tumbling and falling, which lacks depth and direction.
By attending to the mental and spiritual side, a sincere student of yoga becomes
like a smoothly flowing river which helps to irrigate and fertilize the land around
it. Just as one cannot dip into the same river twice, so each and every asana
refreshes your life force with new energy.
My effort in this book has been to focus on techniques, so that even the beginner
will have a thorough understanding of how to practice asanas in order to obtain
the maximum benefit. By using a few simple props, students with different
capabilities can gradually build up strength, confidence, and flexibility without the
threat of strain or injury. The yoga techniques described and illustrated in this book
can also help those with specific ailments. Regular practice builds up the body’s
inner strength and natural resistance, helps to alleviate pain, and tackles the root,
rather than the symptoms, of the problem. Across the world, there is now a growing
awareness that alternative therapies are more conducive to health than
conventional ones. It is my hope that this book will help all those who want
to change their lives through yoga. May yoga’s blessing be on all of you.
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