Table Of Content.
�
•!.��. #.:: :
1,
I
·
I ·..
E ·
E
. IZA � �J
,
I P
I
I
PRAANAYAM
I
I
I
Expilntoghrb er eTaetchh nootl og�
I
I KundYaolgaiTasna iu bg�hYt o Dghi�a n®
I
I
I
I
I
I
I
I
I
I
I
I
I
I
I
I
I
Praa , Praanaa
_y
!E:xpiotrhiBenr ge aTtehc hnoo�fKo ugyn daYioigaan sTi a ughbt_yY ogiB hjaan®
Comilferdo tmh Tee achoifYn oggs5i h ajaanndi llusbt_tjrH aajtroetKd a uKrh alsa
p
Add1tiYoongCaiolcm menbt_tjaJ ra_Ljs wSainnfHg ahw kiMn.sD1.
E:ditbe_LjE:d k O ngK aKra uKrh alsa
;
Yog5ih jaapnh otbo_LjS hanKta!uK rh alsa
illusSthraadtiibno_tjMg na ndH_Lju rwitz
DesktPoroducatnidCo onv Deers ibg_LjKn h alsa GDreosuign
p p
Publibs�Kh uendd aRleisneial rncshtE istauntoeNl1ea w) Mexico
p
Copyr2ig0h0Kt6u ndaRleisnreica Ihn stiAtltulet aec.h yionggsase ,tt se,c huneiksqir,y ,Ma nmde dittiaocnosu ryto efts he
YBT eachiLnLgCRs.e, p riwnittephde rmisUsniaount.h odruipzleidci asatv iioonl aotfai popnl ilcaawbusln el eexspsr ye ssl
permititnwe rdi tinKgu nbdyaR leisneia Irncishtt utet haen TdYe Ba chiLnLgCs.,
ThYeB T eachiLnLgCms ay,b ec ontac3tAeR da mDa atsG urPul aEcsep,a nNoMl,a8 ,7 532.
!Foreword
Wef iresnttt ehrli isaf ses piarnitdt h ewnea rbeo rWne.s peonuder a ryleya lresa rhnoiwnt gof nuctiionapn h ysical
boyda nidn m atelcr iiracunmcseTtsha.ia sl louwsts os uvrivbeu,tt h ecroem aet si mweh ewne m usutn dersatnardnce dl aoiumr
spioruiertn ,e rgneattriueEc.s nsteiyaw leml usktn oowu rsealspv areasn ceree,a twuhrole isbv yep raatnhabe,a sliicef nee rogyf
thuen ivermsaek.te h Tsiohs i wfetn ,e etdoe xpaonudur n dtearnsdoifon uger n erbgyl uepArnidtn out n.d erswteam nudsf,ti rst
expeennce.
ParanPar,aa nePeraa,n ayiaasmc olleocfYt oigoBinh j anas'q uotaenskd r iygaatsh erforemdl ecttuhrreosu ghhi3os5uy -te ar
teachcianrgei entr hW ee sYto.g Bih ajiaasnM astoefpr ra aneicn eragyn tdh eqsueo taenskd r iycaahsn e lypo tu ou ndersatnadn d
epxeriewnhcoey otur ulyi nta hrueen iverpsraea noaf.
Alolft hmee ditoantasin edx ercairfseore msY ogBih jaasnt 'e achWihnegrIset . h ousgohmtae d ditli oinnaforwmoautlido n
beh eluplIf,h avien cludegde naseyloro mgebi acc kgrtoeuxantnds d o mceo mmentAlamryo.sa tlo lft hqeu otaatriheoi nbssu, t
iyfo ua rceu ritohuesar,re Ee n dnotaetts hb ea cokft he bwohoikwc,ih tl elyl oltu hseo urocfte hq eu ottiaoYno.g ciocm mentary
wibllel abealsse udca hn wdi bleli nas malltyepre feaB.ca ckgrionufnodr miast iinonqon ut o tatioannsdd o meansroh ktas v e an
Endnote.
Acknceodwceg�mcents
Iw ouldli kteo t hanakl l ptehoep lweh oh elpemde top ut tbhoioskt ogethSeart:y Kaa ura tK RI;S atsimrKaanu rS,h akti
ParwhKaa ura,n dm y sistJeurd yw,h ot ootkh ed igitpahlo tofsr omw hicIhd rewt hei llustraDtri.Jo anssw;a Snitn gHha wkinGsu,r u
PremS ingahn dS imraKna ura,n dS adaS atS ingahn dK aurw hor eatdh efi rsdtr afatn dg avem e theciro mmentIsm .u sta lshou mbly
acknowleadlgtleh eh elIpr eceivferdo mt hen ineteepnatuhro ifJ apjif;r omt hem antrAaa ds uchj,u gaasdu chh,a ibhsauyc hN,a nak
hosebeh ays ucha;n df romt heb reaitth setlhfeP, a wanG uru.
�ntroduct�on
KundaYloigniais s"cthieet nouc neit thefe i nwiittIehn i fniatyn tdh aer ttoe xperiIennfcinei ty wfiittnehiIi.tn" itsh e
nootn yl flao wo fe nerwgyi thoiunbr o diietsa f, il soo wft he eonfec rogyn sciooufs tnahelmesla s s toefKr usn daYloignfaior m
anciteinmtue pts o t hper etsd eyan.T op racKtuincdea Yloignwaie f ircsotn noeucertn ertgyot haflto wo fc onsciowuhsincehs si,s
caltlhe"edGo ldCehna .iW"ne c onnteotc htGe o ldCehna biynr ecitthiAenJ Mgia ntrOnaNg:a moG1u rDoeoNv an w.
OnN.a9m om ean"sI btootw h Cer eaotfto hrUe n ivetrhsteeo ,t aolfai lttylh inthgaset x i.sG"tu rDoevoN amom ean"sIb o w
tot hDei viWnised owmi thmiyon w nc onsceisso.u"s n
Howt oR etce�t hAed M�a ntra
SiitnE asPyo swei tyho uhra npdrse stsoegde attht ehcree notfey ro ucrh eisnPt r ayMeurd rPar.e tshsje io notfst he
thumibnstt ohs et ernCulmoy.so eu erye sa nfdco uasty o utrh ierydpe o iInnth.ad lepeel ayn cdh atnhtme a ntarlialno nber eath.
(Iyfo ubrr teha niocsta paobftl heit sh,et na kase m aslilop fa iarf t"eOrn nga maa"nt dh ecnh atnhtre e osftt h mea nterxat,e nding
thseo uansdl onagsp oisbslTeh.es ou"nd devi"cs h anatm eidn tohri hridg htehrat nho et hseoru nodfts h mea ntra.)
Na·mo ....
Chantthm iasn tartla e ast thbrefeoerb eet giimneynsoi unKrgu ndaYloignpair aiccte.
Thmeo sfter qunetlsyt aitnesdt ruicntt himioasnn lui a"ss tw iitahs traighcth iisnnap nicdnh ee,os utt.A "ny oncea dno i t
and,t hsaeat m tei mei,ps r iotby at bhmleo sdtif cfiutletc hntiomq auset er.
Inp ractpiracainnagiy itavs me ryi mprotatnokt e etphs ep isnter etucphweawdri dt haonuyct r imoprs bloscok ages
youern erigyfs er et ofl owa naddj utis ts.Ie nol rfdteor kyeoeusprp innieca ens dt irgahti,hs e pilftut lod ivtihdseep iinnet o
manabgel"a s trheez toecns ."
lll
Thpe elfvoirstm hsbe a soefo usre apteods tTuhreear.re e ptowkyope elvbiocn tehsal tiu en dtehrfe l eosfth h beu ttocks
caltlhe"edst itibnogen s"W. henc ortrlesyce atweead r,be a lanucpeotdnh ebsoen aenstd h eayn chuosir n ttohf el oor.
Abovtehs eti tibnogn etshf,ei rssttr etlcahnidnmga trhkbe o itsto oftm h rei cba gIewf.e l itfhtwe e igohftt h ceh euspft r om
thpiosi wnetc ,r eaas tter eztocnihent hsep ibneet wtehereni cba gaen tdh seti tibnonge s.
Thnee xstt retlcahnidnmgia tsrh kbe a soeft hnee cokr7, t chev ricvale rteIbtra atit. sht e o opft he craig(beT .lo o ciatt,e
benydo uhre afdo rwaanrbddr iynogu crh itno ycohuerUs stye.o uhra ntdof intdhv ee rtetbhrapato koeustt h meo sYto.u) can
crteeaas ecosntdr eztocnfher otmh avte rtedborwtanot hbeot toomft hrei cba ge.
The fsitnraezlto cnihebs e twtehebena soeft hnee c(k7h ct evricvaelr tae)ab nrtdh e boaftc hskek uWlilt.yh o ur head
erepcuttl,hl ce h iinnt oa litghnbe a cokft hsek uwliltt hh7 etc hev ricvaelr teTbhregane. tn llyi ffrtot mh bea soeft hsek utlol
creaas tter etch tbhbeeat swoeeft e hsnek ualnltd h bea soeft hnee ck.
Oncyeo u caormef oyrs ttarbelticnah ltelhd r zeoen yeosu, hwailvle s tar eftrcothmh bea soeft hsep ianltelh wea yt ot he
basoeft hsek ull.
Deev��ognt hRea gneo f YNoourrm Bar�e ath
p
A vital wpoarrktiw niotgpfh ra aniass i neclesyrt udytihfneug n dameonf"t naolrsmb arle"a tThhionbsgre.e athhaibnigt s
thyaotub ritnoyg o uprr acotfti hckeer iyiants h miasn uwailsl tlnr goliyn flutehnec er tehsyauotlua t cshv ie.Ie itws i steos pend
somtei mien vteisgatthien gf undoafmb ernetaatalhnsiwd no gr kionndg e velyopoiuonrwg nb reatchaipnagcT ihtye.ar reae
numboefer x celbloeonoktnsb reatfhuinndga meanntada lgsob oodot kos tawritt h isF aDhroi Tn'hnsBea r eiantBgho ok.
Awarenoefst shB er eath
Tog et thbeee nffifutrlsolp m araynama,i ites s sieatnlht awtem editoant eo burre atahsi npwgre a ctWiem caey.k eeopt her
thinignos ua rw arneesassw elblu,wt e a lwakyeset pr aocfwk h aotu brr tehai dso inHge.ra er aef ewwa ytsok eeypo uart ntteion
ont hbeer ath:
l.L istteotn hs eo uonfyd o ubrr tehap,ya inagt tenttoii ttoson n reh,hy tms,p eeadnt,de ns(ihroasn hnoerss mso honte.s s)
2.V isuatlhibezr ee aetnht etrhibeno gyd ,f iltlhilenu gn agnstd,h elne avitnhgbe od ye,m ptyitnhgle u n.g s
3.V isuatlhitezh eo rdaicaipcgh mrm aovidnogw onn t hien halaantbdia ocnuk po nt heex haolna.t i
4.F eetlhb er tehat hrotuhgeehx panasnicdoo nn traocftt hireoi nb cage.
5.F eetlhb er eaatsih ct o miesnt hneo stpraislsdseo,ws tn h teh roeantt,te hrlesu nagnstd h erne veirtsjseuo sry n.e
6.F eetlh e treamtpuiernte hn eo sttrhibelr se,a tcho oiolsnee rn taryn,wd a rmoenre xit.
JV
Genera� aAbdovuP�atrcc cet�g �nP aranaam�
_y
1.P racotnia cnee m ptys tomabcunhto, wt h eyno ua rseoh ungtryh aitdt i rsatcytosu .
2.K eeypo upros tucroer rsepcitsn:te r acighheltsi,tf ctheidin,nK .e espp aicyne o ur ubpoypds eor tthhpaert i mbarrye athing
muscclaednso t hejior.b s
3.C areffulollloaywl t lh ien struacsgt iivoednnos, niomtpr iosYveo.um ays htoertnh per acttiimcoeefa k ryiab,u yto um ay
noitn criebtaye soned t he sttiamtee.d
4.B ea sr elaaxsye oduc anC.h ecyko urfsroea lrfe oafus n necetsesnasryai bodno:m lmi unsacflcaeisma,ul s cltehsrt,oa, an d
tong(udeno o stt finef porr eisatsg aitnhpseat l oartt ee eutnhl ienssst rtuoc tsdeo.odK) eetph lei rpesl awxheedan pp ropriate.
Alloewn ertgyof lofwer eltyh roaulgylho umra ojrj ion(tasn kklneeseh,si ,pv se,r tesbhroauel,ed lebrosaw,ns wd,r is.t s)
5.K eeapwa roeft hseo uanndfld o wo ft hber aeths,ot hairtte marihnhysmt iacn udn ofrced.
6.D one'xtc eedc oymoofurtra lbilmeDi tons o.st t roarih nu ryto urisnea lnef fo frtd ota ko r iySat.aa rtatr easonlaebvlele
anpda caen adl lyoowu rtsoeg lrfoi wn ttohf eul tli maen idn tensity.
Re�agx �n
Iitis m ptoarnttor elaatfxey ro u hdaovnee a karlilyotawhb.seo ydIt toa bsotrheben ertgyh ahtab se ecnr eaAtfteedr.
concilnuagkd ryiar,e lianEx a sPyo soerl iynogny oubra ciknC orpPsoesf eo3 r- I1M inutAefstt.eh rre e laxaatliloonw,
sufcfiietnitmf eroy oubro yda nmdi ntdor etutrorn e gucloanrs ciobuefsroneye osurs e suymoeun ro rmaacltt iiveis.
Theex erciisnte hsmi asn uaarlde e sigtnobe esd fa ef rom ospte opplreo vitdheatdthy eh avhea sdo meex perioefn ce
KundaYloignuain dtehrge u idaonfacc ee rtified Kutnedaacalhnietdnrh i at thYy eo gceaaf rufllollyo twhi en stornusTch.te i
benefaitttsr itbotu hteeesdxe e rcciosmfeeors m t hcee niteusr-Yoolgtdir ca idoiRnte.s ults witlopl h yivscaldary if efdrueen ces
antdh ceo rrecatnnfdeer qsuse yon fcp ractTihcpeeu .b liasnhadeu rtsh doirssc allallii ma biincl ointyn ecwtiittohhn ue s oeft he
informianit nivdoiind ucaals.A e ssw itahlu lns uperveixseerpcdri osger yaomusur,s o eft hien struicntt himioasnn sui amsla daet
youorw n rIiyfso ku. haanvdye o ubatsts ot hseu itaobfti hleeix tye rcpilseeacsso,en saup lhtyi scian.
v
Resources
Iyfo uh avaen qy uestaiboonust pyroaucrot fiK cuen daYloignpail, eacsotena ycotu lro lc3 aH FoudnatiToena ching
0
Centleirsi tnte hdye e llpoawg oersc otnatchtI etn eartniloK nuandalinTie aYcohAgesars sao tcii(oKInY TA ) taet(l5 .0) 53 67-
133o9rv itah ien teartn et. oygiabjh.aoncmt of inacd e rtifiedn etayeroa uc.h ieFnrof ro rmoantc ioounra sneedsv ents
www
world-pwliedaceso,ne t tahc3etH OE ventOsffi cteo lrlen-euf mb8e8r8 --324046.2
Musiucs eidnt hmeed itnasti into hbioso pkl uasu diotaanpde sv ipdeoesofY t oagBih janas'c lasasraeevs ia lafborlme
AnciHeenlati Wnagy sa tl 8-00-35490-o 2ro9 nt hien teartn et. a-lhie.noacgm.
www
VI
Contents
Praana Praa_yanma
.....................................................................!
•:•PGauwra.u.n... ........................................................2. •:•BorfFe iart...eh.... .............................................7 7
Accensgst iheK nowledogfet heU nivers...e... .......4 TuninUgp theF rontLaolb .e... ...........................8. 0
•:•aPnVraaa yu.s... .....................................................6... •:P• austihnBegre at...h.... .......................................�. 8 1
BalancPirnaga naan dA paan.a.. ...........................8. Pausinognt heI nhalation
AchievEqiunigl ibmr:iB ualancingV aytuh.se... .. 11 SahaSju khD hyan... ............................................8. 4
•:•PrCaeannt..i.e..c..r.. . ............................................1.. 6 Fort heP arasympatNheertviocuS sy ste..m... .... 8 6
PraanpaNtahmio Nam..o... .................................1. 8 DevelopaiM negd itatMiivned . ..........................8 8
•:•TThhreNe aed i....s... ...........................................2. 2 Karne(eC retaiviKtyr)i y..a... ..............................8. 9
AlteriEnnge rgy Yaotu rC ommand... .................2. 4 ClearingS utbhceo nsc.i...o...u...s.. .......................9 0
•:•STehvee Rinbt h Pausoinnt gh e Exhalation
................................................... 25
Basoe fY ourC reatiCvaepa cityfo rL if.e... ........2 6 RelattoeY ourO wn Essen.c...e... ........................9 1
StimulatiSnge vetnhReti hb .. ..............................2 9 StimulaVtiirntgu. ..e... .......................................... 9 2
AshtaAnggn iK riy..a... ......................................... )O InvokinMge dai tatSitvaet. e.. ..........................9...?
-�e'aBtarhn Mda nt..r....a... ....................................... ?2 AncieWnaty ofP raye..r... ...................................9 4
·�ong ?5 PausoinnB go th
.........................................................................
Ongi nV iras.a..n... ..............................................?.. 1 PurifyitnhgeL ungs... .........................................9. 6
LinkiWnigt ht he Inf..i...n..i...t...e... ....................?. 8 AdjustinMga gtnheet Fiice l..d... .........................9 8
FindiHnagp pines&s P eac.e... ............................ 40 ToT ranquitlhieMz ien d.. .................................. 10 0
ForP oweurlfE nerg..y... ....................................4.. 2 BalanctihneNg e rvouEsn ergi...e...s.. ...............1 01
f.>S oH un..g.... ............................................................4 4 BandhanKar iy..a... ...........................................1.. 02
•Al:t•e rnnaotset rils
BalancMiinngd a ndH earUtn toI nfin.i.ty. .4.5. ...... .................................................1 0 4
KaramS ambhvaanKir iy...a... ..............................4. 6 EnegrizinIgn:c reSaoslera E nergy.. .................. 106
SoH ungP raanay..a..m... .....................................4. 8 SoothinIgn;c rease ELnuenragr..y. . .................1 0 7
ExercitsoSe i mplMya keY oua Sain.t... .............5 0 EnergyB oos..t... ................................................. 108
RestraiCnoimnpgu lsEiavtei n...g... ...................1 09
Praan.....e.......e....... ...............................................5.. 1 Graba L ittElnee rgy.. ..............................................1 10
"··'O· nc S· CIBrO eUhaSIt n .g... ........................................5 ) BalancMienngt aEln ergy.. ................................1. 1 1
'�ThBrreeteah iDniga phr.a....g....m....s... ............5. 5 BretahC leans.i...n..g.... ......................................1. 1 2
ForS huhsmanaN aadi. ....' ............................... .....6 ? NaadCil eansi...n...g... ........................................1. 14
·�·DoefBp rtethah ... .................................................6 4 Praanayam for Pu..r...i...f...i..c...a...t...i...o...n.. ...1 1 5
•L:e•nt gho fB retah... ................................................6 6 DealiWnigt hY ourO wn Mind.. ........................1 1 6
Sunia(Ann)t aKrr iy.a. ..............................7..0.. ....... ABC'so fS elCfo ntr.o...l.. ..................................1. 1 8
Rhythomf E ternTarlu t.h. ............J.4. ............T.o.K .n.o.w.a .nd.E .x.p erietnhceUe n know.n.. ....... 120
f.>B reatahn Pd ryae.r... ...........................................7. 5
Vlll
