The Yoga Book: A Practical Guide to Self-realization Through the Practice of Ashtanga Yoga

302 Pages·2016·2.75 MB·English

by  Stephen Sturgess

The
YOGA
BOOK
A PRACTICAL GUIDE TO SELF-
REALIZATION
STEPHEN STURGESS
Foreword by Swami Kriyananda
WATKINS PUBLISHING
LONDON
2
DEDICATION
This book is dedicated to my spiritual masters, Jesus Christ, Krishna,
Babaji, Lahiri Mahasaya, Swami Sri Yukteswar and my beloved Master
Paramhansa Yogananda who has shown me the true path to God.
I also dedicate this book to Sri Kriyananda, who inspired me to follow
the Kriya Yoga teachings of Yogananda.
This book is for all my spiritual brothers and sisters at Ananda and for all
those who have helped me along the way to Truth.
May this book inspire you, the reader, to live in the consciousness of
God, that you may find the true inner joy and inner peace.
3
Stephen Sturgess was first introduced to yoga in 1969. He has studied their
teachings and practised yoga under well-known yoga masters. These include
three of Swami Sivananda's foremost direct disciples: Swami Satyananda
Saraswati, Swami Venkatesananda, and Swami Vishnudevananda, who were
making regular visits to England during the 1970s to give yoga seminars,
workshops and retreats. This was a very inspiring time for Stephen to meet
these spiritually wise yoga teachers from India, who prepared the way for
higher teachings. Another excellent yoga teacher Stephen studied under was
the late Yoga Maharishi Dr Swami Gitananda of Pondicherry, India.
In 1979 Stephen was given the spiritual name of ‘Shankara’ (‘the
auspicious one’) and given mantra initiation by Swami Satyananda
Saraswati. Then, after meeting many other spiritual teachers and exploring
the different paths of yoga, and practising them, Stephen met his spiritual
teacher, Swami Kriyananda (a direct disciple of Paramhansa Yogananda) in
London in 1982. Swami Kriyananda (Founder/Director of the Ananda
Spiritual Communities in Nevada, California, USA and Assisi, Italy)
initiated Stephen into the ancient science of Kriya Yoga meditation
techniques and teachings that Mahavatar Babaji passed down in disciplic
succession to Yogananda.
Stephen is the Ananda Meditation Group leader for the United Kingdom.
He teaches yoga and meditation and is available to give yoga/meditation
workshops on request. Stephen is also a spiritual healer, artist and graphic
designer, living in London.
4
By the same author
Yoga For Life
5
CONTENTS
Acknowledgements
Dedication
Preface
What Is Yoga? Foreword by Sri Kriyananda
1 The Subtle Bodies and the Chakras
The Physical Body
The Astral Body
The Causal Body
The Soul
The Chakras: Your Inner Universe
Locating the Chakras
2 Yama
Ashtanga Yoga: The Eight Limbs of Yoga
The Relationship between Yama and Niyama
The Principles and Practice of Yama
Ahimsa: Non-violence, Non-injury, Non-harming
Satya: Non-lying, Truthfulness
6
Asteya: Non-stealing
Brahmacharya: Non-sensuality
Aparigraha: Non-attachment, Non-greed
3 Niyama
Saucha: Cleanliness, Purity
Santosha: Contentment
Tapas: Austerity
Svadhaya: Self-study
Isvarapranidhana: Surrender to God
4 Asana
What is Hatha Yoga?
Purification
Fasting for Purification
The Yogic Diet
Bandhas
Mudras
5 Pranayama
Prana, the Vital Energy of the Universe
The Five Life—Forces of the Body
Guidelines for the Practice of Pranayama
Swara Yoga
Four Different Methods of Breathing
Hand Mudras for controlling the breath
Pranayama Techniques
Pranic Healing
7
6 Pratyahara
The Senses
The Practice of Pratyahara
7 Dharana
Achieving Dharana
Interiorizing and Concentrating the Mind
Other Techniques that Help Concentration
8 Dhyana
Why We Need to Meditate
The Practice of Meditation
Kriya Yoga: An Advanced Spiritual Accelerator
9 Samadhi
The Difference Between Meditation (Dhyana) and Samadhi
The Stages of Samadhi
Further Reading
Useful Addresses
Other Resources
Glossary
8
LIST OF ILLUSTRATIONS
Figure 1 The subtle bodies and the chakras
Figure 2 The five sheaths of consciousness
Figure 3 Body regions of the five vayus (vital airs)
Figure 4 The seven chakras (centres of consciousness) are situated in the
astral body. Here they are shown in relation to the physical
body.
Figure 5 The chakras and nadis (subtle nerve pathways) in the astral
body
Figure 6 The endocrine glands
Figure 7 The nerve plexuses
Figure 8 Padangushthasana (toe-balance pose)
Figure 9 Viryastambhanasana (semen-retention pose)
Figure 10 Bhadrasana (nobility pose)
Figure 11 Chanting with mala beads
Figure 12 The digestive system, showing the flow of warm salt water in
the practice of shankhaprakshalana
Figure 13 Shankaprakshalana
Figure 14 Pavanamuktasana (gas- and wind-eliminating pose)
Figure 15 Nauli kriya
Figure 16 Nabho mudra
Figure 17 Kechari mudra
Figure 18 Ustrasana (camel pose)
Figure 19 Yogic breathing
Figure 20 Position for meditation seated on a chair
Figure 21 Sukhasana
Figure 22 Swastikasana
Figure 23 Siddhasana
Figure 24 Padmasana (lotus pose)
Figure 25 Ardha padmasana
9
ACKNOWLEDGEMENTS
This book took nearly four years to write. The knowledge and experience I
gained from various yogic paths and spiritual disciplines over 23 years
inspired me to write a comprehensive book on Ashtanga Yoga to inspire
others to raise their consciousness to a higher level so that they will know
the purpose of this life and feel God's presence in their hearts.
I give my deepest thanks and appreciation to Jeanne Cook, who spent
many hours typing the manuscript for me.
I am profoundly grateful to Sri Kriyananda, who very kindly wrote the
Foreword for this book, also for his comments and inspirational support.
I give appreciation and thanks also to all other people who may have
contributed to the creation of this book, or who inspired me.
10