Index Of Practices
Abdominopelvic exercises abdominal lift (sec uddiyana bandha)
agni Kara, 93, 116, 188-201. 204-206. 354; 190-191. 19:i-194
A and P breathing, 188-19«, 195; 191
ashwini mudra, 182-187. 192, 204-205, 230, 29«. 800.537; 414
fire dhauti, 199
mula bandha (root lock), 182-187. 192. 199. 204-205. 29«. 300, 588-589; 300 nauli, 116, 201-203, 205; 203 nauli madhyama, 201-203; 203 root lock (see mula bandha) uddiyana bandha, 116.195-205; 196, 198. 203 Accomplished posture (see meditative sitting postures) Adamantine posture (see meditative sitting postures) Angle, 247-249. 360, 378, 422, 424; 248. .'{79-380, 423-424 Arch, 284, 537; 536
Auspicious posture (see meditative sitting postures) Backward bends, standing relaxed standing backbond, 238-240. 276,331-332; 239.275 whole-body backward bend, 236-240, 250; 237, 304
Bow advanced bow, 305-306; 307 beginner's bow, 305,307; 3or> intermediate bow, 305 Breathing exercises alternate nostril breathing, 130 131; 130 bellows breath, 93,97.99. 115-120, 195; 117-118 complete breath, 92,106,128-129; »2« even breathing, 76.110-113.120,127.131.234,239,355,552,562 kapalabhali, 115-120.194-195,528; 117-118 two:one breathing, 91.121. 556 Bridge, 477. 499. 528. 532. 536-538; 836S37 Camel, 148. 273. 277 320-323; 322 323 Candle posture, 500 503; SOI. 511 Cat stretch, 187,194,199,202; ;«7.194. i9h Celibate's pose, 208,479-48I; 481 Child's pose, 213, 326. 352-355. 484; 352 Cobras advanced cobra, 292-293. 307.332; 292 classic beginning cobra, 284-286; 285 diaphragmatic rear lift, 84-85. 110.125.288.313; 84 for restricted mobility, 295 open-air cobra, 294
raising up and down with breathing, 287-288. 323
supported intermediate cobra, 290-281; 290 with relaxed lower extremities, 288-289 with reversed breathing, 289
Corpse, 27, 32. 62-63. 82. 103. 107 108. 110-111. 119-121. 123. 218. 312-313, 327. 445, 475-476, 526. 541. 547-553, 562-565; 63. 547, 564 Cow-face, 311, 413, 478; 417 Crocodile advanced crocodile, 550-551; ssi easy crocodile, 123-124; 124 stretched crocodile, 122-123,287; 123 Crow, 478-179, 481-182; 47« Crunch, 140.359; 141
Dog down-facing dog, 183, 187. 326, 334, 336. 349-352, 354, 356-357. 402. 466, 482-486; 350, 482-483
upward-facing dog, 103. IR'1 293-294. 296. 334. 336. 358-359. 466. 483. 486; 295 Dolphin, 484-485; 484-4185 Eagle, 50, 267-269; 268-269 Easy posture (see meditative sitting postures) Extended lateral angle, 422; 423
revolving extended lateral angle, 422.424; 424 Fish, 103. 166-167. 312, 314-315. 323. 499, 528. 535-5:16; 167. 315. 535 Forward bends forward bends from the hips, 208, 240. 243- 246. 264. 276. 330-332. 343-349; 245-246. 283. 417
forward bends from the waist, 240-243. 359; 242-243. 335. 342 Friendship posture (see meditative sitting postures) Half lotus half lotus in the shoulderstand, 369, 425, 513-516; 515 half lotus in the spinal twist, 425.434-435; 434 half lotus in threading-the-needle, 425. 533-534; 533 Hamstrings-quadriceps thigh pull, 41-12.64-65. 151; 65 Headstand bregma headstand, 446-448. 452. 454-155. 473, 489; 447 453 crown headstand, 446-455. 473; 447. 451. 453 Hip-opening exercises, 361-380; 363-365.367. 371 372.374-377.379-380 Inverted action. 503-507. 524-528. 533; 505-506. 525 full posture (see viparitakarani mudra) passive inverted action, 504 relaxed easy inverted action, 505,520; SOB Knee-to-ear, 517, 528. 534; 534 Leglifts double leglifts, 163-166. 168-169, 314. 408, 410. 521; 164. 409 fire exercise, 161-163, 166, 169, 172, &59; 162 leglifts with relaxed abdomen, 167; 168 single leglift, 160-161; 160
superflsh leglifl, 166-167. 208, 357. 535; 167
Locusts active half locust, 296-297; 297 advanced full locust, 302-303; :i03 beginner's full locust, 299-300; 300 intermediate full locust, 300-301; aoi simple full locust, 298-299; 300 supported half locust, 298; 299 Lotus posture (see meditative sitting postures) Lotus posture (other than meditative)
lotus posture in the full spinal twist, 434. 533; 434, 533 lotus posture in the headstand, 493; 494 Lumhar lift, 312-314, 323; 313
Lunge, (also see warrior postures), 28,311, 378, 418-422; 28. 419. 421 Meditative sitting postures accomplished, 42, 582-587. 589; 567. 583-585 adamantine, 357. 577-579. 588-589, 603; 578 auspicious, 42, 566, 572. 579-582; 573. 581 easy, 64, 103, 535, 566, 579. 589; 535. 580 friendship, 575-576, 588-589; c7c lotus, 176, 314, 434-135, 493, 514, 533-535, 566, 587-588; 271. 315, 434, 494, 588 Mountain, 210. 230-231, 234. 254; 231 Neck exercises, 48-49. 392-395, 528-531; 392 529 Passive supine backbending, 317-320; 319, 321 Peacock, 32. 159. 173-176. 204-205, 456, 466; 174-175 Pigeon, 339, 360. 362, 376-378; 377 Plank, 348-349, 466; 349
Plow, 369, 425. 477, 505, 507, 514, 51&-521, 524-528; 517. 619. 524 -525. 533-534 classic plow, 517-521; 519 half plow, 369, 516-517; 517 lifted plow, 523-524; 524 Posterior stretch, 340. 343-349. 353, 361. 369-373, 381; 340-341. 344 Prone boats, 63-64. 103, 303- 305; 64. 304 Relaxation exercises
61 points exercise, 563-564; 564 heart center concentration, 565 rise and lall of abdomen, 552 653. 562 563 sweeping breath up and down the body, 563 tension-relaxation exercises, 549 Scorpion, 4Bfr-188: 487 Shoulderstand beginning shoulderstand, 508; 500 classic shoulderstand, 508 509, 514. 524-528; 509-510 lifted shouldcrstand, 522 528; 523.525 quarter plow, 507
internally supported shoulderstand (also see candle), 50b-512; 510-5;/
Side bends, 249-254. 260
side bend with feet apart., 251 253; zsi side bend with feet together, 250, 253; 2iw. 252 side bend with one knee on the floor, 253-254; 253 Simple stretches side-to-side stretch, 231-233; 232 standing twist, 234-235, 395-398, 410-417; 235. 397 overhead stretch, 233 234; 233 Sitting boats flat-bottom boat, 171-172; 173 boat with a keel, 172-173; 173 Sit-up, 140, 169-171; 170 Stick, 479-481; 479. 481 Sun salutations, 40.106. 129, 205, 401, 496, 555 Threading-the-needle, 531-534; 533 Trapezius stretch (see threading-the-needle) Tree, 269-271.467; 270-271 Triangles classic triangle, 260-263. 413. 418; 261
externally supported triangle for beginners, 259 260; 259 internally supported triangle for beginners, 256 25% 257 preliminary stance, 255-256. 413 revolving triangle, 263-267.418; 264-266
Twists and bends, standing, 311-312.411-413; 414-417 double leglift supine twist, 408-410; 409 inverted twists, 424-425. 492 relaxed supine twist, 407; 407 simple supine twist, 405-106; 406 Sitting twist, 425-429; 426-428 full spinal twist, 434-435; 434 half spinal twist, 429-434: 431. 433 simple sitting twist, 425-426; 426 Two-handed cobra, 479 481; 480 Viparitakarani mudra, 503.506-507; 506 Warrior warrior I, 28, 421^122; 28. 421 warrior II, 419-420; 419 Yoga nidrasana, 538-539; 63»
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