YOGA: STEP – BY – STEP

THIS IS A SERIES OF FIFTY – TWO LESSONS ON THE PHILOSPOPHY AND PRACTICE OF

YOGA WHICH INCLUDES INSTRUCTIONS IN ASANAS, KRIYAS, MUDRAS, HATHA YOGA,
JNANA YOGA RELAXATION AND THE SCIENCE OF PRANAYAMA. THE FIRST STAGES
OF THE ANTARANGA YOGA OF PATANJALI ARE DEALT WITH BY THE AUTHOR AND
PARTICULARLY THE EARLY KRIYAS OF PRATYAHARA, SENSE WITHDRAWAL AND THE
HIGHER KRIYAS AND PRAKRIYAS OF JNANA YOGA AND RAJA YOGA INCLUDING THE
HIGHLY RESPECTED TECHNIQUE OF THE HANG SAH KRIYA AND THE ORIGINAL RISHI
CULTURE CONCEPT AND TEACHINGS OF CHETTINA NIDRA, NOW POPULARLY CALLED
YOGA NIDRA, YOGA PSYCHIC SLEEP. THESE LESSONS ARE IN SEQUENCE AND YOGA
NIDRA, YOGA PSYCHIC SLEEP. THESE LESSONS ARE IN SEQUENCE AND WERE
ORIGINALLY PUBLISHED AS A CORRESPONDENCE COURSE IN YOGA, BUT THEN
GREATLY EXPANDED INTO FOUR VOLUMES ENTITLED:

VOL. I How to Begin a Practice of Yoga

VOL.II Yoga – Intermediate Practices
VOL.III Advanced Yoga Practices
VOL.IV Senior Yoga Practices.

These lessons are intended to be studied lesson by lesson, absorbed and learned before going
on to the next lesson. In no sense is this a book to be read for the sake of reading, or to pick
out some postures which one wishes to do for the sake of doing some Asanas alone. This
author would be happier if you reached for some lesser-known work on Yoga if all you want to
do is learn a couple of Yoga exercises—twists and jerks. This course of Yoga tuition offers a
step-by-step guidance to anyone who is ready for real Rishiculture Yoga and can be followed up
with numerous courses that are also available but only after these courses are studied, step –
by-step.

BY YOGARISHI DR. SWAMI GITANANDA GIRI, ACHARYA, YOGA JIVANA SATSANGHA

(INTERNATIONAL), PRESIDENT, VISHWA YOGA SAMAJ
(WORLD YOGA CONGRESS), FOUNDING MEMBER AND PATRON OF
INDIAN ACADEMY OF YOGA (BANARAS HINDU UNIVERSITY UP,)

Dedication and Acknowledgement

This author has had serious reservations about publishing any of the material entrusted to him
by his Guru as all of this material was passed to him by a mouth – to – ear system, and oral
system that is still the only system by which Yoga can be properly learned today. Yoga is not a
visual science, and cannot be taught by visual means, no matter how good the teacher or the
intentions of the well-meaning instructor. There is no substitute for a Guru and if there were, it
would never be a “Kitab Guru …… Book Guru”. I have written this work after seeing so many
books virtually insulted the base of real study of Yoga. In some cases, these books virtually
insulted the base of Yoga as the SCIENCE OF SCIENCE, the only science of spirituality that
can lead a human aspirant to enlightenment and the “At-One-Ment” with the Universal Self. With
all humility and with the deepest of respect to my teachers I wish to dedicate this material which
has been entrusted to me by that long line of Paramparya or Spiritual Masters without a break,
who have made this life such a pleasant Yoga Life… and I hope that these “step-by-step
teachings” will add a new dimension to the life of those who take up this Yoga Life step-by-step.
Where I have erred may I be Karmically forgiven and where I have added some modern
scientific terms it has only been to be able to help the scientifically-minded and those educated
along this line. For those needing a philosophical and scientific explanation for the Kriyas and
Prakriyas, this single volume will greatly help. For those needing a spiritual insight into the
teachings of the way of life in which they have been raised, may this elevate your thinking into
Christ Consciousness, the Buddhic splendour…. the Yogic Cosmic Consciousness.
I would be remiss if I failed to offer my life once again to the service of that great Guru in the
tradition of the Rishi Brighu, Dr.Swami Kanakananda Bhrigu, to Sri Akanda Paripurna
Satchidananda Satguru Srila Sri Kambli Gnana Desiga Swmigal, and Sri La Sri Peedathiapathy
Shakaragiri Swamigal, the Gurus to whom I own everything I know, am have, or am able to offer
to you, and the long line of Gurus, from which we are descended and to you the reader whose
life will surely be blessed by this study and application of Yoga.

YOGA: STEP – BY – STEP

How to Begin a Practice of Yoga – PART 1
A Course in Yoga Tuition with Step – by – Step Guidance in the Preliminary Practices of Hatha
Yoga Asanas, Kriyas and Mudras and Beginning Pranayamas that Form a Basis of Classical
Rishi Culture Yoga.
BY YOGARISHI DR. SWAMI GITANANDA
It has often been said that Yoga should not be practised except under the direct guidance of a
Guru. This is certainly true of more intricate, higher phases of Yoga, but there are certain
aspects of Yoga which can be learned through the printed word and by photos and diagrams.
Yoga philosophy and psychology, hygiene and diet, instructions in Pranayama and basic
Asanas plus encouragement to embark upon the Yogic Path are all areas of learning that can
be passed along by the written word. The written word is never a substitute for direct contact
with a Yoga Guru and study in his presence, but there are few today who can afford the time
and the cost of travel to have the rich blessing of the Guru’s presence or to live in his Ashram.
The “Book Guru” has become the means of teaching for millions around the world, and some
students are able to gain a good deal of benefit.

Even the student privileged to study at “the feet of the Master” often needs to take copious
notes to be reminded of the suggestions made. This note – taking can be a great deterrent to
real learning and often the notebook is “ realized “ but the student misses out. Written material,
parallel to the teachings of a Guru, therefore can augment the study and practice of Yoga and
be source of rich “remembering” of the material earlier presented. It may also clear up any
doubts as to techniques which are found difficult to remember at the time. It was with this
thought in mind that I embarked upon a simple presentation of some of the material which I
teach in my regular Yoga Teachers Training Course presented each year from October 1st
through March 31st of the following year.

I once had serious misgivings about putting Yoga down in print, but I have found that many
have benefited, particularly those who have been in personal contact with me and find the
teachings accurately represent the oral tradition, Paramparam, out of which I teach. Many
students who have heard me lecture or speak on Yoga write to tell me that they can actually
hear me speaking as they read the words of instruction on the various aspects of the course.
This intimacy alone justifies the production of such a Yoga model of instruction. I myself learned
in a totally different manner. My Guru had the attitude that one must listen and absorb. We
were never allowed to ask a question about techniques that we had been taught, although we
were encouraged to ask questions in general. If I missed a point and queried that point, he
would ask me to sit down and think, “remember”, and see if the material would re-present itself
to my mind in memory form. In this way I developed a photographic – cum – photogenic
memory that has been the greatest single boon to my life along with the good health that I have.
I encourage my own students to “listen”. Modern students “hear” but they don’t listen”, possibly
because of the high incidence of sound in the modern world and the modern hang-ups that in
clued” not listening to the voice of authority”. I have had students who have wept at my feet
because they have lost the ability to “listen” even to the voice of the Guru, and now rue the day
they took to an” a – Yogic “ path.

If “ Yoga is skill in action”, as quoted by Sri Krishna in BHAGAVAD GITA, it means we must also
become skillful with our senses, our talents and our other mental and physical faculties. If the
printed word does help in gaining this skill, then the method is doubly justified. Still, the onus is
on the student and every effort must be made to learn as much as possible and gain personal
benefits. The book may be the source material, and a place to check and re-check methods
and techniques, but it must never replace actual learning and absorbing. This is particularly true
if the student wishes later to convey this material through teachings to another. The written
word does help make sure that the teaching is conveyed correctly and without error.

I originally began the lessons as a weekly series to cover a year of Yoga learning practice.
Presently, fifty –two lessons are available, but it could easily be extended by another fifty –two
weeks, and I hope to do this some time in the not – too – distant – future. Many people desired
a permanent record of their lessons, so we bound up each series of thirteen lessons into a
handsome volume with a dust jacket. Vol. 1, we entitled HOW TO BEGIN A PRACTICE OF
YOGA; Volume II was entitled YOGA – INTERMEDIATE PRACTICES; Volume III, ADVANCED
YOGA PRACTICES; and Volume IV was entitled SENIOR YOGA PRACTICES.

Volume I, HOW TO BEGIN A PRACTICE OF YOGA, Lesson 1 to 13, was laid out in a simple
step – by – step method of learning the simple beginning postures or Asanas of Hatha Yoga
and the rudiments of Pranayama. The student was encouraged to go along slowly, perfecting
the postures and the breathing techniques before going on to the next lesson. I encouraged the
students to avoid a common, popular, modern delusion that they needed to learn a great
number of postures and “Yoga things”: In short, to collect a lot of names and material “without
the doing”. Yoga is knowledge, but it is more in the doing, in the action. I encouraged the
student to let Yoga become a way of life, through a new attitude using Yoga philosophy and
psychology and a change in personal hygienic and diet patterns. In this way knowledge could
set them free from the bad habits and the conditioning of their earlier lives. I also pointed out
that the Intermediate and Advanced Practices to follow required a good foundation that could
only be had by perfecting the present material.

When I completed all four volumes (1976) of the YOGA PRACTICE SERIES, I had them bound
up into one giant book entitled YOGA: STEP BY STEP. This material I had reserved only for
those taking my six – month –long Yoga International Teachers Training Course and the course
in Indian Indigenous Medicine on Yoga Chikitsa, or Yoga Therapy. Successful candidates of
the Yoga course can be registered as Yoga teachers on an international basis, while those
completing the Yoga Chikitsa Course can join the All- India Yoga Physicians Association.
Recommendations for all candidates must come from the parent Yoga Jivana Satsangha, and
myself as President. This actually makes the fifth edition and the present edition is vastly
expanded over the previous for editions. I plan to write more as Volumes V to XIV. These
volumes will be ready in the near future. (Vol. V, VI and VII are now finished).
In the YOGA – INTERMEDIATE PRACTICES, of Volume II, Lessons 14 to 26 were presented.
Again I warned my reader to go slowly, lesson by lesson. Perfect your practices before you
move on. I stressed that Yoga is an integrated practice, so that earlier material learned should
still be included, and at this stage, as material was still being collected. Yoga content was still
important. The “Yoga View of Life” was stressed. The idea of Karma, “action – reaction”, was
introduced and ways of overcoming common health disturbances, and facing life and what it
had to offer. The postures and Pranayamas in this section were much more difficult and
required a good deal of practice to perfect.

The step – by –step approach was continued in Volume III, ADVANCED YOGA PRACTICES, I
encouraged review of the earlier 26 lessons. I pointed out that the material in Lessons 27
through 39 was a stepping stone to the Jnana Yoga and Raja Yoga Kriyas that were yet to
come. Much emphasis was placed onto the relaxation techniques of the Jnana Yoga, and a
good deal was said about body pain and tension and the difficult art of being happy. The
beautiful Surya Namaskar was introduced in the latter part of this sequence of lessons. It
culminated with what I felt to be the need for relaxation in movement, as it expressed a free flow
of energy under the command of the mind to the body. Possibly this section of the course is the
most important one for students living in a tension –riddled world. In this section I put much
more emphasis upon the need for relaxation away from the 3- F Stresses of modern society.
These three stresses are ; fear, or fright; flight or fugue; and fight. Anxiety and fear are said to
be the source of modern tension, killing millions yearly through various stress disorders. Over
half of the population of the modern world is in some sort of fugue, a flight from responsibility
and reality, and aggression knows no bounds at the personal, inter-personal, national and
international level. The need of the hour is to step back, relax, and see the modern world for
what it is, a by – product of anxiety.

In the SENIOR YOGA PRACTICES of Vol. IV, Lessons 40 through Lessons 52, I again stressed
the drawback of isolating this material from the previous instructions. I feared that a student of
Yoga may not follow each lesson as well as if they had been presented one lesson at a time. I
put the extra onus for this attention onto the student, and warned against complacency and
slipping behind in conscious Yoga practices. I set out this dictum: “ Each lesson must be
thoroughly learned before moving onto the next lesson”. Each section must be perfected,
before learning more. Do not leave out any part, thinking it is not important. Otherwise, the
continuity is lost. Do not rush ahead too quickly into material which you are not yet ready to
absorb. “Learn fully”. If such instructions become a daily thought corresponding to action in
reality, then Yoga or Union is a foregone conclusion. This volume, a part of the larger Yoga
Course, is intended to give the widest possible appreciation of the study and practice of Yoga,
and to meet the requirements of a Yoga teacher or a Yoga physician.

All of the material contained in the first four volumes of my YOGA LIFE CORRESPONDENCE
COURSE is contained in this single volume YOGA: STEP – BY- STEP. Each lesson contains a
Question Refresher, which should be used us a review by the casual reader or serious student
who is studying from this volume alone. I am not in a position to answer these questions for the
student who should send these answers to me for that purpose. I confine that service only to
the students who are doing a Yoga Correspondence Course with diploma or certificate to be
awarded on completion.
How to Begin a Practice of Yoga
CONTENTS
LESSON
I. Yoga: The Science of Living
Pranayama: An Introduction
Vajra Asana, the Thunderbolt Posture
Sukha Pranayama, (Samavritti Pranayama), the Pleasant Breath
Yoga Diet
Eka – Janu Uttana Kriya, Lifting One Knee Action
Dwi – Janu Uttana Kriya, Lifting Both Knees Action
Pada Vajra Kriya, the Foot Thunderbolt Action
Shava Asana, the Corpse Posture
Daily Yoga Practice: Week One

II. The Yoga Life

Ekakin Vajra Asana, Sole – of – the – Foot Thunderbolt Posture
Gulpha Vajra Asana, Ankle Thunderbolt Posture
Purna Vajra Asana, Completed Thunderbolt Action
Utthita Vajra Asana, the High Sitting Thunderbolt Posture
Paripurna Vajra Asana, Extended Thunderbolt Posture
Pranayama, Anatomy and Physiology
Sukha Purvaka Pranayama (Yoga Pranayama),
the Pleasant Cycle Breath
Loma Pranayama (Visama I), the Converse Breath
Viloma Pranayama (Visama II), the Inverse Breath
Daily Yoga Practice: Week Two

III. Yoga As Four –Fold Awareness

Requirements of Good Pranayama
Vibhaga Pranayama, Sectional Breathing
Adham Pranayama, Inferior or Diaphragmic Breath
Abdominal Breathing Benefits
The Respiratory Centre
Prana Mudras, Pranic Hand Gestures
Chin Mudra, Abdominal Breath Control
Prana Vayus, Vital Airs
Yoga and Diet
Daily Yoga Practice: Week three

IV Awareness as Yoga
Madhyam Pranayama, Middle or Intracostal Breath
Yoga Appreciation Diet
Neuro – Mechanics of Mudras
Chinmaya Mudra, Intracostal Breath Control
Respiratory System
Daily Yoga Practice: Week Four

V Yoga: A Way To Attain Spiritual Unity

Adhyam Pranayama, Clavicular Breathing
AUM in the Scriptures of the World
 Adhi Mudra, Clavicular Breath Control
Yoga and Your Diet
Important Dietary Rules
Nerves and Organs of the Body
Daily Yoga Practice: Week Five

VI Kriya Yoga, the Yoga of Right Action

Pranava OM, Mantra of Mantras
Mahat Yoga Pranayama, the Grand Yoga Breath
Apraakasha Mudra, Breathing Centre Control New Dimensions in Diet
Brahma Prana Mudra, Complete Breath Control
New Dimensions in Diet
Brahma Prana Mudra, Complete Breath Control
Shunya Mudra, Vacuum Breath Control
Apraakasha Bindu Mudra, Breath Lock Mudras
Pranayama and Blood Circulation
Pranava OM Pranayama
Daily Yoga Practice: Week Six

VII Prancha Niyama, the Five Evolutionary Observances

Chatus Pada Asana, Four Footed Postures
Vyaghrah Pranayama, Tiger Breathing
OM, the Evolution of All Sounds
Nutritious Substitutes for Milk
Sharabha Asana, the Griffin Posture
Chiri Kriya, the Cricket Action
Kaya Kriya, the Body Action
Daily Yoaga Practice: Week Seven

VIII Inner and Outer Yoga

Hathaats and Hathenas, Forcing Techniques
Ushthra Asana, the Camel Posture
Sepurna, Purna and Pararitta Ushthra Asana
Nutritional Malt Foods
Hatha Yoga Relaxation
Tala Kriya, the Palm Tree Action
Dridha Kriya, The Firming Action
Man’s Response to Speeds of Vibration
Daily Yoga Practice: Week Eight

IX The Scope of Yoga

Hatha Yoga, the Yoga of Health
Pranayama Yoga, the Yoga of Breath Control
Jnana Yoga, The Yoga of the Wise
Karma Yoga, the Yoga of Selfless Action
Bhakti Yoga, the Yoga of Devotion
Shasha Asana, the Hare Posture
Sapurna Shasha Asana, Incompleted Hare Posture
Purna Shasha Asana, Completed Hare Posture
Paripurna Shasha Asana, the Extended Hare Posture
 Ashrama – Inner and Outer
Pancha Prana Vayus, Five Vital Pranas
Pancha Kosha, the Five Bodies
Sago Cheese
Daily Yoga Practice: Week Nine

X The Scope of Yoga (Con’t)

Mantra Yoga, the Yoga of Articulate Sound
Japa Yoga, the Yoga of Silent Repetition
Ajapa-Japa Yoga, the Yoga of Silent Repetition of Sound
Likhita Yoga, the Yoga of Mantra Writing
Dhyana Yoga, the Yoga of Meditation
Kundalini Yoga, the Yoga of Energy Arousal
Laya Yoga, the Yoga of Re-Absorption
Yantra Yoga, (Mudra Yoga), the Yoga of Spiritual Mathematics
Tantra Yoga, Yoga of Power Control
Personality Yoga, the Building of a Yoga Cult
A- Yoga Yoga, Hedonistic Yoga
Matsya Asana, the Fish Posture
The Cure of Kaphic Disorders
Heart Disease and Yoga
Nara: Psychic Disassociation
Daily Yoga Practive: Week Ten

XI The Gita and Yoga

Nikunja Asana, the Flower Bower (Bala Asana, the Baby Posture)
Maha Mudra or Pravaaha Pranayama, Tidal Breath
Sapurna Maha Mudra
Maha Bandha Mudra
Purna Maha Mudra
The Cure of Kaphic Disorders
Unless Ye Become As Little Children
Daily Yoga Practice: Week Eleven

XII Yoga in the Gita

Inner Concentration Techniques
Dharmika Asana, the Devotional Posture
Ardha Shashanga Asana, Invomplete Elbows to the Floor Position
Purna Shashanga Asana, Complete Elbows to the Floor Position
The Cure of Kaphic Disorders
Endocrine Glands and Chakras
Daily Yoga Practice: Week Twelve

XIII Gita Yoga (Con’t)

Spinal Health
Vira Asana, the Hero’s Posture
Shashanga Asana, the Classical Elbows to the Floor Posture
Purna Shashanga Asana, the Completed Elbows to the Floor Posture
The Cure of Kaphic Disorders
The Smoking Habit
 Shat Chakra Pranayama, the Six Chakras Breath
Hatha Yoga and the Chakras
Chakra Meditation
Daily Yoga Practice: Week Thirteen

Intermediate Yoga Practices

Index

LESSON

XIV. Yoga Drishthi – The Yoga View

A Healthy Spine Is A Healthy Body: Supta Vajra Asana
Variations on Classical Spinal Postures
Supta Vajra Asana (Paravritti)
Paryanka Asana, The Saddle Posture
Savitri Pranayama, The Rhythmic Breath
Changes Promoted by the Rhythmic Breath
Variations on Vira Asana, The Hero Posture
Namaskara Vira Asana
Anjali Vira Asana; Aagra Mudra Asana
Variations on the Rhythmic Breath
Yoga Drishthi – The Yoga View
Daily Yoga Practice: Week Fourteen

XV. Rhythmic Actions to the Rhythmic Breath

The Body Battery Charger, The Dog Pant
Yoga and Muscular Man
Viloma Asana, the Bridge Posture
Purna Viloma Asana : The Perfected Bridge Posture
Brahma Mahurta Meditation
Vira Asana Variations – Dhanwan Vira Asana, Hamsa Vira Asana
Deva-Devi Pranama Mudra – Pranama Mudra, Anjali Mudra
The Yoga System of Reverence, Padasparsha Mudra,
Aashirwaad Mudra
Daily Yoga Practice : Week Fifteen

XVI. Yoga Marga : The Yoga Path

Chakra Asana : The Wheel Posture
The Chakras and Yoga
Brahma Mahurta Meditation
Rectified Timetable for Meditation
Surya Nadi Asana and Pranayama
Chandra Nadi Asana and Pranayama
Anjaneya Tapas Asana
Purna Chakra Asana : The Standing Wheel Posture
Raja Kapota Asana, The Royal Pigeon
Daily Yoga Practice : Week Sixteen

XVII. Karma : The Law of Life

The Hazards of Heavy Lifting, General Hints for Lifting
 Asanas for the Prevention of Hernias
Dwipada Uttanapada Asana, The Double-Leg Lift Pose
Daily Yoga Practice : Week Seventeen

XVIII. The Law of Karma

The Hazards of Heavy Lifting
The Classical Pranayamas
Ardha Shalabha Asana : The Incomplete Locust Posture
Shalabha Asana : The Locust Posture
Shirsha Utta Eka Pada Shalabha Asana (With arms in front)
Shirsha Utta Eka Pada Shalabha Asana (With arms wide apart)
Sarpa Asana : The Serpent Posture
Daily Yoga Practice : Week Eighteen

XIX. The Source of Karma

Bhastrika Pranayama-The Bellows Breath
The Healing Breath
Variations of Sarpa Asana (Locked hand variation)
Dwi Pada Shalabha Asana, Uttiha Shalabha Asana
Bherunda Asana (Variation), The Lyre Bird Posture
Viparita Shalabha Asana
Sarpa Kriya
Daily Yoga Practice : Week Nineteen

XX. Fate or Free Will

Asanas, Kriyas and Mudras
Shava Asana : The Corpse Posture
Uttana Asana : The Yoga Sit up
Nava Asana : The Boat Posture
Nava Kriya : The Boat Action; Navaka Kriya : The Oar-Lock Action
Mukha Bhastrika, The Cleansing Breath
Vajroli Mudra
Glandular Control
Daily Yoga Practice : Week Twenty

XXI. Beautiful Living

Glandular Stimulators : Sarvanga Asana
Sarvanga Kriya, The Shoulder Stand Action
Purna Sarvanga Asana
Dhauti Pranayama
Anunasika Pranayama : The Atomic Breath; Ear and Eye Cleansing
Nasal Cleansing Yoga Style; Jala Neti, The Water Douche
Bhujanga Asana : The Incomplete Cobra Posture
Variations on Bhujanga Asana
The Cobra Posture (Variations)
Daily Yoga Practice : Week Twenty-One

XXII. Yoga and Diabetes : The Control of Diabetes

Metabolism and Yoga
Viparita Karana, The Topsy-Turvy Action
 Diet to Prevent or Cure Diabetes
Smoking and Diabetes
Kokila Asana : The Cuckoo Posture
Unmukha Danda Asana, The Face-Prone Lift
Chaturanga Danda Kriya
Daily Yoga Practice : Week Twenty-Two

XXIII. Control and Cure of Digestive Disturbances

Malaise and Yoga; Upset Spleen
Eka Janu Shirsha Asana, One-Knee-to-the-Head Posture
Liver Disturbances; The Pancreas
Dwi Janu Shirsha Asana, Both-Knees-to-the-Head Posture
General Rules in the Use of Foods; Special Rules for Diabetics
Utkata Asana, The Yoga Squat
Chatus Pada Bhumi Sparsha
Meru Asana, The Mountain Posture
Surya Namaskar, The Sun Adoration
Stomach Stretchers
Breath Sequence For a Simple Surya Namaskar
Daily Yoga Practice : Week Twenty-Three

XXIV. Allergies and Intolerance

Hala Asana – The Plough Posture
Sapurna Hala Asana : Variation 1
Hala Asana : Variation 2
Purna Hala Asana : Variation 3
Recommended Pranayama For Diabetics
Manomaya : Yoga and Post-Metabolic Activity
Ekapada Hala Asana
Karna Peeda Asana
To Take Off Weight; To Put On Weight
Daily Yoga Practice : Week Twenty-Four

XXV. The Bitter and the Sweet

Hatha Peedas and Bandhas
Sethu Bandha Asana, The Bound Bridge Posture
Eka Pada Sethu Bandha Asana
Dwi Pada Sethu Bandha Asana
Uddyana and Nauli Kriya
Hatha Pratipas and Vistris
Dwi-Kurpara Pratipa Asana
Ardha Pratipa-Hala Asana
Pratipa-Hala Asana
Daily Yoga Practice : Week Twenty-Five

XXVI. Facing Facts; Excess Sugar

Excess Fats; The Coffin Nail
The Bow Posture
Ardha Dhanurasana, The Semi Bow Posture
Dhanurasana, The Bow Posture
 Dhanu Kriya
Tensions and the Practice of Yoga
Dhanurasana – Variations
Eka Hasta Dhanurasana
Pada Shirsha Dhanurasana
Urdhva Dhanurasana
Daily Yoga Practice : Week Twenty-Six

Advanced Yoga Practices

INDEX
LESSON
XXVII. Now to Serious Practices!
Slow Down – Relax – Unwind
Yoga Relaxation
Shirsha Asana, The Head Stand
Stand on Your Head… Walk on Your Feet
Kapala Asana
Proper Walk Up to the Head Stand
Makara Asana, The Crocodile Posture
Daily Yoga Practice : Week Twenty – Seven

XXVIII Real Relaxation

Vriksha Asana, The Tree Posture
Stava Asana
Tala Asana
Prana Jnana Kriya
Sleep and Relaxation
Tension Relaxation Scale
Variations on Vrikshasana
Vatsyayu Asana, The Horse Posture
Baddha Hasta – Pada Asana
Daily Yoga Practice: Week Twenty – Eight

XXIX. Yoga Relaxation

Garuda Asana, The Eagle Posture
Nadi Jnana Kriya
The Dance of Shiva
Rhythmic Movements and Dynamic Stance
Shiva Mudra
Awareness Technique
The Dancing Shiva
Daily Yoga Practice : Week Twenty – Nine

XXX. Nadi Shoddhana and Nadi Shuddhi

Spinal Twists
Vakra Asana
Ardha Matsyendra Asana
Brahmadanda Asana
Shakti Jnana Kriya – The Tingle
 Take Your Health In Your Own Hands
Eka pada Vakra Asana
Purna Matsyendra Asana
Advanced Spinal Twists
Daily Yoga Practice: Week Thirty

XXXI. The World’s Most Common Disease

The Teeth
Diet
Oral Hygiene
Kona Asana, the Angular Posture
Agrimassra Asana, The Forward Angular Posture
Akasha Jnana Kriya
Ardha Chakra Asana
Daily Yoga Practice: Week Thirty – One

XXXII. Oral Hygiene

Brushing, Scraping and Massaging
Professional Care
New Findings
A Word to the Wise
Trikona Asana – The Triangular Posture
Bindu Jnana Kriya
Trikona Asana and Kona Kriya
Padaangusha Asana
Kona Kriya
Eka Hasta Kona Kriya
Dwi Hasta Kona Kriya
Kona Kriya Variations
Daily Yoga Practice: Week Thirty – Two

XXXIII. The Difficult Art of Being Happy

Master Structure
Parshvakona Asana
Marmanasthanam Kriya
The Cause of Stiffness
Shakti Trikona Asana
Shakti Path Asana
Chatushkona Asana
Daily Yoga Practice: Week Thirty – Three

XXXIV. The Body and Tension

Shirsha Janu Asana, The Head to the Knee Posture
Manas Chitra Kriya
Natural Relief of Tension
Kraunch Asana, The Curlew or Heron Posture
Sapurna Kraunch Asana
Kraunch Asana : Variation No.1
Kraunch Asana : Variation No.2
Daily Yoga Practice: Week Thirty – Four
XXXV. The Many Names of a Backache
Paschimottana Asana, The Posterior Stretching Posture
Chittamaya Jnana Kriya, Creative Visualization
Arm Strengthening Postures
Purna Baka Asana
Kaka Asana
Baka Asana
Mayur Asana
Mayuri Asana
Daily Yoga Practice: Week Thirty – Five

XXXVI. Pain and Yoga

Pavana Mukta Asana
Gas Free Posture
Breath Cycle
The Simple Form of Releasing Rectal Gas
Variations of Pavana Mukta Asana
Eka Pada Pavana Mukta Asana
Antara Jnana Kriya, The Inner Trip
The Gas Relief Postures
Ekakin Vajra Asana, Sole – of-the Foot Thunderbolt Posture
Dwi Janu Pavana Mukta Asana
Daily Yoga Practice: Week Thirty – Six

XXXVII. Surya Namaskar, Sun Adoration

Stava Asana, The Prayer Posture
Pranama Asana, The Greeting Posture
Hasta – Uttana Asana, Arms Lifting Posture
Surya Namaskar Kriya
The Health Benefits of Surya Namaskar
Pada Hasta Asana, Hands to Feet Posture
The History of Surya Namaskar
Ashwasanchalana Asana, The Equestrian Posture
Meru Asana, The Mountain Posture
Kokilasana, The Cuckoo Posture
Ashtanga Namaskar, Prostration of Eight Body Parts
Bhujanga Asana, The Cobra Posture

XXXVIII. Surya Pranayama Mudra

Simplified Surya Namaskar
Surya Namaskar Part II
Surya Namaskar Part III
Daily Yoga Practice: Week Thirty – Seven, Thirty – Eight,
and Thirty – Nine

XXXIX. Surya Namaskar Mantras

Veerya Surya Namaskar
Bhoomi Sparsha Utkata Asana
Jnana Surya Kriya
 Kokila Asana, The Cuckoo Posture
Meru Asana, The Mountain Posture
Janu Shirsha Asana, The Head – To – The – Knee Posture
Ashwasanchalana Asana, The Equestrian Posture
Veera Bhadra Asana, The Posture of Mighty Shiva
Shirsha – Janu – Urkata - Asana, The Head – to – the Knees Sitting Posture
Gulpha Hasta Shirsha Janu Asana
Stava Asana, The Prayer Posture

Senior Yoga Practices

INDEX
LESSON

XXXX. Junk Food Disorders

Cellulite – A Glandular Disorder
Eka Pada Dridha Asana
Dridha Asana
Purna Dridaa Asana
Paravritta Dridha Asana
Dwi Pada Dridha Asana
Daily Yoga Practice: Week Forty

XXXXI. We Are What We Are… Plus!

The Gall Bladder and Its Functions
Side Flank Positions
Uttana Eka Pada Dridha Asana
Ekapada Urdhwa Dridha Asaana
Urdhwa Dridha Asana
Uttana Dridha Asana
Ardha Vashistha Asana
Vashishta Asana
Daily Yoga Practice: Week Forty One

XXXXII. The Spleen and the Lymphatic System

Lymphatic Disorders
The Spleen
The Appendix
The Lymph
Exercise Diet
Some Additional Information on the Spleen
Simple Lymph Exercises
Variations on Yoga Sitting Postures
Samkatha Asana
Sapurna Samkatha Asana
Samkatha Asana (Feet Drawn to Buttocks)
Purna Samkatha Asana
Vrishabha Asana
Daily Yoga Practice: Week Forty Two
XXXXIII. The Story of a Yoga Spine
Vajra Asana
Sukha Asana
Chittrapatanga Asana
Sama Pada Asana
Antaradrishti Kriya
The Kidneys
Baddha Kona Asana and Variations
Purna Baddha Kona Asana
Paripurna Baddha Kona Asana
Daily Yoga Practice: Week Forty Three

XXXXIV. Yoga One Pointedness

Siddha Asana, the Adept’s Posture
Ardha Padma Asana
Padma Asana
Good Health and Posture
Some Valuable Isometric – like Exercises
Utkatha Asana
Utkatha Vakra Asana
Daily Yoga Practice: Week Forty Four

XXXXV. Pratyahara – Yoga Sensory Withdrawal

Shabda Kriya
Shabda Pratyahara
Prana Kriya
Higher Pratyahara
Raashi Kriya – Shock Therapy
Yoga Foot Postures
Prasiddha Siddha Asana
Siddha Asana
Baddha Padma Asana
Yoga Mudra
Swastika Asana
Yoga Asana
Gupta Asana
Prashad Asana
Shakti Chalana Asana
Daily Yoga Practice : Week Forty Five

XXXXVI. Hot Weather Pranayamas

Sitkari Pranayama
Sheetali Pranayama
Kaki Pranayama
Matanga Pranayama
Bhujangi Pranayama
Kavi Pranayama
Cooling Diet
Cool, Cool Water
Rhythmic Breathing
 Sama Vritta Pranayama
Asama Vritta Pranayama
Visama Vritta Pranayama
Solar Breath Rhythms
Savitri Pranayama
Effect of Savitri Pranayama
Savitre Pranayama
Savitra Pranayama
Savituh Pranayama
Notes on Rhythmic Breathing

XXXXVII. Yoga Polarity

Loma – Viloma Prakriyas of Pranayama
Loma – Viloma Pranayama
Aloma – Viloma Pranayama
Pratiloma Pranayama
Prana Mudras
Anu – Loma – Viloma Polarity Kriyas
Anu – Loma – Viloma Kriya No. 1
Anu – Loma – Viloma Kriya No. 2
Cosmic Polarity
Daily Yoga Practice : Week Forty Seven

XXXXVIII. Alu – Loma – Viloma Prakriya

Pancha Prana Vayus, Five Major Pranas
Upa Prana Vayus, Minor Vital Airs
Para Prana Vayus, the Psycho Mental Pranas
Alu – Loma – Viloma Prakriya
Alu – Loma – Viloma Prakriya Part I
Alu – Loma – Viloma Prakriya Part II
Alu – Loma – Viloma Prakriya Part III
Alu – Loma – Viloma Prakriya Part IV
Alu – Loma – Viloma Prakriya Part V
Alu – Loma – Viloma (Sitting Variation Diagram)
Some Extra Advice on the Polarity Prakriyas
Daily Yoga Practice : Week Forty Eight

XXXXIX. Hanga Sah Kriya

Sabija Karma
Kriya Yoga
Intense Meditation
Hanga Sah Kriya
Hang Sah Kriya Part I Pelvis
Hang Sah Kriya Part II Heart
Hang Sah Kriya Part III Head
Extra Instructions on the Hang Sah Kriya

L. Yoga Nidraa Sleep, the Sleep of the Yogis

Preparations for Yoga Nidraa
Classical Yoga Nidraa: Psychic Sleep
 Yoga Nidraa: No. One
Variations on Yoga Nidraa: No. 1
Yoga Nidraa: No. Two
Variations on Yoga Nidraa: No. Two
How Yoga Nidraa Affects Body, Mind and Psyche
De – Hypnosis with Yoga Nidraa
Tension Relaxation Scale

LI. Reservations about the Use of Yoga Nidraa

Prana Nadis
Advanced Bhastrikas
Nasarga Bhastrika
Kushala Kriya
Chakras and Prana Nadis (Diagram)
Kapalabhati, the Skull Cleanser
Apanic Visualization
Kaya Kalpa
Pranic Visualization
Pancha Sahita Pranayama, the Five Part Ratio Breath
The Five Body Parts Affected by the Pancha
Sahita Pranayama

LII. Yoga and Senses

Extra Care of the Eyes
Gomukha Asana
Vrishabha Asana
The Cow’s Face and Tail
Gopuch’ha Asana
Pranic Poultice
Eye Drills
A Closing Word
Various Yoga Routines

Tributes and Testimonials

Generally when one releases a book that has been out in previous editions, they have some eminent scholar write a
masterful introduction to the new edition. I could have done the same for YOGA : STEP-BY-STEP but have chosen
instead to let a few of my students of the YOGA LIFE CORRESPONDENCE COURSE that in this edition is
entitled YOGA : STEP-BY-STEP speak for the quality of this material. I have thousands of letters from grateful
students, unsolicited, and sometimes written much after they have completed the course. Those who have signed
their testimonials may be contacted if my reader wishes. Many other comments are to be appreciated from my
students. They range from “amazing – wonderful – magnificent – superb – masterful – unbelievable – informative –
detailed – exact – deep insight – real wisdom.” Many others have echoed – “Just what I have been searching for.” –
“Priceless”. – “Your work is filled with love,” –“I feel that abounding grace of the Guru” “Thank you”! “Bless you”.

“Obtaining my Yoga Teacher’s Certificate has been a dream of mine for a long as I can remember. My family
responsibilities, plus lack of finances would not permit me to travel to India to accomplish this dream, but it was
feasible for me to study via the mail service, by correspondence, which I did. Although I began studying Yoga about
fifteen years ago, and have been teaching for almost fourteen, I did not feel in any way adequately prepared for such
a responsibility. I did however, receive the confidence and factual information, plus knowledge I needed to continue
in my study and teaching of Yoga by completing the Teachers Course. (Needless to say my studying has not ceased)
I cannot nor would I want to imagine my life without Yoga. My daily Yoga routine has become an integral part of
my life. When I began studying Yoga I was very overweight, and totally toxic, plus lacked any sense of direction in
my life. I have worked hard to change these conditions, and with much success. At that time I was leaning heavily
on medication and drugs to solve these problems, but to no avail. An old automobile injury left me with a whip lash
and reverse curves in my spine, that could only be solved with surgery (So I was told). Fortunately with diligence,
patience and some discomfort, years later thee problems are nonexistent for me. I cannot say my life has been
devoid of pain, but I cans ay with all sincerity Yoga has offered me many tools with which to survive; for this I shall
be eternally grateful. I have learned also to which to survive; for this I shall be eternally grateful. I have learned also
to accept the lessons and challenges of life and not try to hide or run from them. This certainly does add to one’s
serenity and peace of mind, not to mention the fact that my energies are more wisely spent”. Mary Frances Beckman
W. 3626 West Drive, Spokane WA, 99204, U.S.A.

CORRESPONDENCE COURSE TRIBUTES

A Few Selected Comments from the Hundreds Received From Students around the World

“I have received the four volumes of the CORRESPONDENCE COURSE and am thrilled! I am anxious to take all
of the courses. Your mailing department has been faithful in getting the material to me each month. As the lessons
are so well done, and I savour each one, my thoughts go in your direction often and I thank you for the opportunity
to do just that.” – Majorie Fishes, 617 Greendale Road, Sheboygan, Wisconsin 53081, U.S.A.

“One Kriya in particular I am pleased to have made acquaintance with the Hang Sah Kriya. The relaxation I
experience after each segment of this Kriya is a treasure to me. No doubt, I was in need of this cleansing Kriya, as I
feel so comfortable with its practice. To me, living a Yogic life is like climbing a golden stairway with very shiny,
slippery treads. If one does not watch each step, it is easy to slip back, but provided one continually looks up there
will always be a hand to help one back up that difficult stairway. The “Self” has a remarkable way of supplying the
hand.” – Mrs Eunice Warrne, Yoga Teacher, M.S. 795, Bowenville 4404 Queensland, Australia.

“I am very happy with the YOGA LIFE CORRESPONDENCE COURSE. I plan to continue with Section Five
when I have completed the first four section. I really feel the benefits from practicing this Yoga and also find many
answers to questions I and previously had but which no one before could give me a satisfying answer I always look
forward to receiving the weekly lessons because I feel a real link with you – the Guru!” – Helen Haas. Scheibe 554,
Neustift, A-6167, Tirol, Austria, Europe.

“I am greatly enjoying the fifty-two lesson series in Yoga which you present so logically and scientifically. I am
interested in continuing the additional lessons and studying through your other publications. Your Yoga disciple” –
Dr. S.P. Singh Saini, Medical Physician and Yoga Teacher, 42 Main Road, Longeaton, Nottingham, NG 10 1 QW,
England, Great Britain.

“I have studied with every major teacher in America, but I find your teachings and especially your writings the best
material anywhere for Yoga study.” – Yours in Yoga, - Sue Miller, Yoga Teacher, Box 18 RD 4 Aber Road,
Finleyville, Pa 15332 U.S.A.

“My wife and myself do Asanas and Pranayama every day at home. Through your teachings our enthusiasm has
continued. Your Pranayama Techniques have cured me of my sinus trouble for which I am most grateful. I am
desirous of obtaining your ongoing courses and books. Om Shanti!” – R.G. Abeyesinghe, 26, Edward Lane,
Colombo 3, Sri Lanka.

“We are grateful for the teaching coming through you and other beautiful teachers around the globe. We are
continuing to present your Asanas and Pranayamas along with a life generating diet. We often of returning to the
Ashram, and enjoying again the great training that you conduct there.” Janaka and Sita Ananda, Yoga Teacher,
(James Cox) Po Box 203 North Bonneville. WA 98639 0203.
“I feel your course has helped me tremendously in many aspects of my life. I begin teaching an evening Yoga class
at our local Community College this next week. I look forward to teaching and employing all that you have taught
me through the CORRESPONDENCE COURS” – Beverly Pung, Yoga Teacher, 1940 Carl Rd. No. 107, Irving,
Texas 75061, U.S.A.

“I am regularly receiving the CORRESPONDENCE COURSE lessons and also YOGA LIFE magazine. Both are
really most interesting and I study them with great pleasure. I wish to thank you heartily for spreading to the world
your wisdom of this ancient and invaluable science.” – Stefania Redini, Via A. Casotti 6, 16137 Genova, Nervi,
Italy, Europe.

“During this year of studying Yoga through these most perfect teachings, I have made an incredible change in my
emotions and my mind, but the first important change happened in my body through the new idea of respecting my
body. I know this is only a beginning. If eel that Yoga I have discovered the “Real Life”. – Giorgio Cagiari, Yoga
Teacher, Mantova, Viale Alfieri 16, Italy.

Although I have not had the pleasure of meeting with you and knowing you personally, I feel in my heart as though I
have known you for a life time. It is said that when one is ready to begin to practice Yoga and live a Yoga Life,
Yoga will come to you. In my case this is so true. Almost eight years ago, I began to practice Yoga with a teacher
named Pat Rickits, of whom you will know Swamiji as she recently completed your correspondence course, and
these begins my life. For the first few years, I attended Yoga classes without thought of anything but the sense of
physical well being which ensued. I was fortunate indeed to be instructed in the practice of Yoga by a teacher,
concerned with not only the physical well being of her students, but who also attended to the needs of their minds.
As you are well aware Swamiji not all who claim to be teachers of Yoga are deserving or worthy of the title Yoga
teacher, I eventually became aware that there was more to this thing called Yoga, than first meets the eye. After
some “gentle persuasion” I was induced to apply to study your correspondence course. And what an informative
course! Thus far I have completed up to Lesson Nine, and am looking forward with eager anticipation to the
following lessons. It never ceases to amaze me that so much information can be set down in print, yet still retain the
feeling of person to person teaching. This personal touch shines through to such an extent, that I can almost hear
your voice Swamiji directing me along the right path of Yoga learning. Encouraging me to further research, and
leading me to continue along this well trodden path of knowledge and learning. Picking me up, dusting me off and
standing me on my feet again, with well deserved criticism if I stumble along the way. Your correspondence course
which takes in all facets of Yoga would be nigh impossible to emulate. Through the study of your correspondence
course, I am at last able to begin to sow the seeds of Yoga learning into new fields. As the seeds sprout they will be
nurtured in the light of your knowledge Swamiji, which you have seen fit to graciously bestow upon me and they
will be lovingly tended there after.
There is a particular aspect which is so apparent in the lesson on “Love”. The “Love” you yourself have for your
students and the “Love” they in return have for you. The copies of YOGA LIFE magazine are an added bonus to
your Correspondence Course and are eagerly scanned by me, page by page for news and information from your
Divine Self, Meenakshi Devi, Ananda Balayogi, and other guest writers. Verlie Gabrio, Box 234, PO Ingleburn
N.S.W. 2562 Australia.
Your Correspondence Course has been an interesting and important adjunct to my life and I see and appreciate its
many benefits. As you suggest, I will now reread and go through the whole course again in order to refresh my
memory and to discover things missed or not fully understood the first time around.
- Peggy Champin, Cape Town, South Africa.