Teachings
Guruprarthana- Complete set of Yogic Exercises
- JUNIOR LEVEL REFERENCES
SENIOR LEVEL TEXTS- Suggested Books for the study of life and death
Asana (About 150) (To be preceeded by Muhka dhauthi, Greeva mudra and Vyaghra kriya)
I. Basic asanas
Vajrasana (ekakin, gulpha, utthitha), Vrshasana – Shashangasana, Suptha vajrasana, Pathanga kriya & Baddhakonasana, Mandookasana – Paryankasana, Vakrasana, Pashchimotthana kriya and asana, Ardha mathsyendrasana, Padotthana kriya, Shirotthana kriya, Navasana, Sethubandhasana, Sarvangasana – Janusheersha kriya and asana – Vipareethakaranimudra and kriya, Mathsyasana, Bhujangasana, Shalabhasana, Dhanurasana
II. Loosening exercises (Shithileekarana vyayama)
EYES: (Vajrasana) | 1. Up-down | 2. Left-right | 3. Semi circle |
4. Linga mudra | 5. Full circle | 6. ∞ and 8 (savya, apasavya) | |
NECK: (Swasthikasana) | 1. Up-down | 2. Left-right | 3. Semi circle |
4. Naga mudra | 5. Full circle | 6. ∞ and 8 (savya, apasavya) | |
HANDS: (Ardha padmasana) | 1. Left-right movement of the palms | 2. Up-down movement of the palms | |
3. Spreading of the palms (front) | 4. Flicking of the palms (downwards) | ||
5. Front-back movement of the hands | 6. Mukula mudra on shoulders | ||
LEGS: (Dandasana) | 1. Left-right movement of feet | 2. Up-down movement of feet | |
3. Circular movement of feet | 4. Knees massage (savya, apasavya) | ||
5. Lolaka kriya (individual) | 6. Deerghavrththa kriya | ||
STANDING: (Sthavasana) | 1. Knee rotation (savya, apasavya) | 2. Waist rotation (savya, apasavya) | |
3. Hand rotation - individual & alternate | 4. Avarthana-nivarthana kriya | ||
5. Padahastha kriya | 6. Uthkata kriya | ||
RIGOROUS: (Sthavasana) | 1. Kshwelana kriya | 2. Thandava kriya | |
3. Twisted jumping (with clenched fists) | 4. Seva kriya | ||
5. Ardha-kati kriya | 6. Jumping [alternate & together] |
III. Namaskara exercises
CHANDRA NAMASKARA: Pranamasana, Thadasana, Thiryak Thadasana, Uthkata konasana, Nakshathrasana, Utthitha thrikonasana, Parshwotthanasana, Vanarasana, Parshwapadasana, Maalasana, Parshwapadasana, Vanarasana, Parshwotthanasana, Utthitha thrikonasana, Nakshathrasana, Uthkata konasana, Thiryak Thadasana, Thadasana, Pranamasana
SOORYA NAMASKARA: Sthavasana, Pranamasana, Hastha utthanasana, Pada hasthasana, Ashwasanchalanasana, Marjalasana, Kokilasana, Ashtanga namaskara, Bhujangasana, Marjalasana, Ashwasanchalanasana, Pada hasthasana, Hastha utthanasana, Pranamasana
IV. Advanced asanas
Niralamba kriya (alternate & together), Jataraparivarthana kriya, Markata kriya (alternate & together), Vasishtasana, Ananthasana, Ushtrasana, Kakasana – Bakasana, Thrikonasana, Parshwakonasana, Veerabhadrasana, Parivrtha konasana, Natarajasana, Vrkshasana, Garudasana, Gomukhasana – Gopuchcha kriya, Hala kriya and asana – Karnapeedasana – Rundasana, Vilomasana, Shashankasana, Nikunja kriya and asana, Bhadrasana – Dharmikasana – Simhasana, Mayuri asana, Pavanamuktha kriya and asana, Krounchasana
V. Postures for the hands and legs
Karasanchalana kriya, Uththolana kriya, Parivrtha kriya, Marjala kriya, Poorvotthanasana, Chathushpadasana and kriya, Chathushpadapeeta and kriya, Sarpasana and kriya, Thripadasana and Dwipadasana, Thripadapeeta and Dwipadapeeta, Chathuranga dandasana – Nakrasana, Utthitha Vasishtasana, Prasaritha Thandava kriya, Ardhachandrasana, Padangushtasana, Veerabhadra kriya, Prasaritha padotthanasana, Utthitha hasthapadangushtasana, Noukasana & Makara kriya, Vipareetha karani asana
VI. Specialized sitting postures
Narthana kriya (front, sideways), Udvarthana kriya, Kshobhana kriya (body and head), Mareechasana, Parvathasana, Kukkutasana and kriya (Dwipada, Ekapada), Padmapoorvotthanasana, Koormasana, Tholasana, Exercises lying on the back {leg rotation, cycling, flicking}, Akarna dhanurasana, Padmasarvangasana, Upavishta konasana, Padmamathsyasana, Merudandasana and kriya, Yogamudrasana, Bharadwajasana
Pranayama (24)
Nadi shodhana kriya, Mahathyoga, Savithri, Nadi shuddhi, Bandhathraya, Panchasahitha, Kapalabhathi, Kaki, Naga, Mahamudra, Mahabandha, Mahavedha, Mandala pranayama, Agnisara kriya, Sooryabhedana, Ujjayee, Sheethkaree, Sheethalee, Swasthashwasa, Vilomashwasa, Bhasthrika, Ekadasha kriya (basic and advanced), Nadi shodhana pranayama, Gayathree pranayama
Prathyahara (6)
Marmasthana jnanakriya, Hiranyagarbha jnanakriya, Mandasmitha jnanakriya, Adhara jnanakriya, Pranapatha jnanakriya, Sandhisthana jnanakriya
Dharana (12)
Mandala dharana, Sapthabindu dharana, Gayathree dharana, Ganesha dharana, Sooryamandala dharana, Thrivenee dharana, Soham kriya, Bindubhedana kriya, Shakthipatha kriya, Mudranushtana kriya, Panchakoshadharana kriya, Ajapajapa kriya
Dhyana (6)
Hamsayoga, Nadayoga, Japayoga, Shreechakra dhyana, Panchadashee japa, Pranava dhyana
(PRATHAMIKA SHRENI)
1. Yogapravesha (Kannada) - by Ajithakumara
2. Pathanjala yogadarshana (Kannada) - by Swami Adidevananda
3. Science of pranayama - by Swami Sivananda
4. Man and his bodies - by Annie Besant
5. Rajayoga - by Swami Vivekananda
6. Yogatharavali – Adi Shankaracharya’s treatise translated by Sri A.S. Narasimhamurthy
7. Hatayoga pradeepika – Swathmarama’s treatise translated by Swami Vishnudevananda
8. Health in your hands - by Devendra Vora
9. Living with the Himalayan masters - by Swami Rama
10. Autobiography of a yogi - by Paramahamsa Yogananda
11. Hands of light - by Barbara Ann Brennan
12. Man, visible and invisible - by C.W. Leadbeater
13. The ancient science and art of pranic healing - by Master Choa Kok Sui
14. Prana : the secret of yogic healing - by Atreya
15. Ancient wisdom - by Annie Besant
16. Gayathri - by I.K. Thaimini
17. Prana, pranayama, prana vidya - by Swami Niranjanananda Saraswathi
18. Chakra and kundalini workbook - by Dr. John Mumford
19. Concentration and meditation - by Swami Sivananda
20. The Bhagavadgeetha - published by Geetha press, Gorakhpur
21. Thanthrayoga, Nadayoga and Kriyayoga - by Swami Sivananda
22. Kundalini thanthra - by Swami Sathyananda Saraswathi
23. Meditation and manthras - by Swami Vishnudevananda
24. Light emerging - by Barbara Ann Brennan
25. The Tao of physics - by Fritjof Capra
26. The vedas - by Sri Chandrasekharendra Saraswathi
27. The science of yoga - by I.K. Thaimini
28. A study in consciousness - by Annie Bessant
29. World as power - by Sir John Woodroffe
30. Meditation and spiritual life - by Swami Yatheeshwarananda
(PROUDHA SHRENI)
PREREQUISITE: Learn Samskrtha language (to read, to write, to speak)
Preparatory module (Poorvabhyasa) | ||
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01. Athmabodha – Adi Shankara | ||
02. Shathakathraya – Bharthrhari | ||
03. Yogashasthra – Daththathreya | ||
04. Dashopanishath – Ancient seers | ||
05. Chanakyaneethi – Vishnuguptha | ||
Module-1 (Paramavidya): | Module-2 (Jeevanavidya): | |
Self realization (Why am I here?) | Self adaptation (How am I living?) | |
06. Yogasoothra – Pathanjali | 11. Panchadashee – Vidyaranya | |
07. Bhagavadgeetha – Vedavyasa | 12. Gherandasamhitha – Gheranda | |
08. Aparokshanubhoothi – Adi Shankara | 13. Vasishtasangraha – Anonymous | |
09. Hatayogapradeepika – Swathmarama | 14. Ashtavakrageetha – Anonymous | |
10. Vedarthasangraha – Ramanujacharya | 15. Vivekachoodamani – Adi Shankara | |
Module-3 (Dharmavidya): | Module-4 (Thanthravidya): | |
Self modification (How should I live?) | Self transformation (What will I become?) | |
16. Manusmrthi – Manu | 21. Yogayajnavalkya – Anonymous | |
17. Brahmasoothra – Vedavyasa | 22. Kularnavathanthra – Anonymous | |
18. Shivaswarodaya – Anonymous | 23. Mahanirvanathanthra – Anonymous | |
19. Avadhoothageetha – Anonymous | 24. Vijnanabhairavathanthra – Anonymous | |
20. Upadeshasahasree – Adi Shankara | 25. Thanthrasarasangraha – Madhwacharya | |
During the course: a) Sing & study the songs (Sharana, Dasa, Sarvajna, Shareefa, Kabeer) | ||
BOOKS FOR SELF-STUDY | ||
01. Gurugeetha – Vedavyasa (M-1) | 07. Shivasoothra – Vasuguptha (M-3) | |
02. Amarakosha – Amarasimha (M-1) | 08. Vedanthasara – Sadananda (M-3) | |
03. Shivaswarodaya – Anonymous (M-1) | 09. Anubhashya – Madhwacharya (M-3) | |
04. Hatarathnavalee – Sreenivasa (M-2) | 10. Naishkarmyasiddhi – Sureshwara (M-4) | |
05. Tharkasangraha – Annambhatta (M-2) | 11. Jeevanmukthiviveka – Vidyaranya (M-4) | |
06. Prabodhasudhakara – Adi Shankara (M-2) | 12. Subhashitharathnabhandagara – ! (M-4) |
KANNADA BOOKS
1. Paramartha chinthamani – Sachchidanandendra Saraswathee | |
2. Mahanarayanopanishath – H.S. Lakshmeenarasimhamurthy | |
3. Brahmavidye – Sachchidanandendra Saraswathee | |
4. Badukalu kaliyiri – Swami Jagadathmananda | |
5. Vaidika sahithya charithre – Dr. N. S. Anantha Rangachar | |
6. Brhadyogadarshana – Compiled by Raghavendra swameeji, Malladihalli | |
7. Vedanthasara – Translated by Swami Harshananda | |
8. Vedanthadindima – Sachchidanandendra Saraswathee | |
9. Athmabodha – Translated by Swami Harshananda | |
10. Sathyartha prakasha – Translated by Sudhakara Chathurvedee | |
11. Sadashiva Brahmendrara jeevana charithre – T. P. Vinayaka Rao | |
12. Shree Shankaracharyaru – Baladeva upadhyaya | |
13. Swayamvaidya – Raghavendra swameeji, Malladihalli | |
14. Manuja, enu ninna ahara? – G. V. V. Shasthri | |
15. Swasthya sadachara soothragalu – Upendra bhoopala | |
16. Yogavasishta – Translated by Nagesh Rango Kulakarni | |
17. Vyavaharabhanu – Swami Dayananda Saraswathee | |
18. Vaidika prashnoththara mala – Siddhagopala “kavirathna” | |
19. Vedoktha jeevana patha – Sudhakara Chathurvedee | |
20. Vaidika siddhantha rathnavali – Sathyapala Sharma | |
21. Avasthathraya chandrike – Sachchidanandendra Saraswathee | |
22. Nalku yogagalu – Swami Jnaneshwarananda | |
23. Mudra prapancha – K. Rangaraja Ayyangar | |
24. Shree shankarasamsmarana – Devaraya Kulakarni | |
25. Yegdagalle aithe – Belagere Krshnashasthree |
BOOKS AVAILABLE BOTH IN ENGLISH AND KANNADA | |
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1. Gospel of Ramakrshna / Ramakrshna vachanaveda – published by Ramakrshna Ashrama | |
2. Scientist’s search for truth / Vijnaniya sathyanweshane – Swami Virajeshwara | |
3. You forever / Maranavillada neevu – T. Lobsang Rampa | |
4. Apprenticed to a Himalayan Master / Himalaya guruvina garadiyaali – Sri M. |
ENGLISH BOOKS | |
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1. Yoga, enlightenment and perfection – Abhinava Vidyatheertha | |
2. Man’s eternal quest – Paramahamsa yogananda | |
3. Meditation, oneness and physics – Glen Peter Kezwer | |
4. The hidden side of things – C. W. Leadbeater | |
5. How to know God – Deepak Chopra | |
6. Thripura rahasya – Translated by Swami Ramanananda Saraswathee | |
7. Health and wellness – Dr. M. Ted Morter | |
8. You can win – Shiv khera | |
9. Seven habits of highly effective people – Stephen R. Covie | |
10. The physics of karma – V. Dwaraknath Reddy | |
11. How to remain ever happy – M. K. Gupta | |
12. Tao-Te-Ching – Lao Tzu | |
13. Ayurveda: life, health and longevity – Robert E. Svoboda | |
14. Ayurvedic healing – David Frawley | |
15. Practical ayurveda – Athreya | |
16. Taoist yoga and Chi kung – Eric Steven Yudelove | |
17. Yoga choodamani Upanishad – Translated by Swami Sathyadharma | |
18. Swara yoga – Translated by Swami Mukthibodhananda | |
19. The Silva mind control method – Jose Silva | |
20. The science of psychic healing – Yogi Ramacharaka | |
21. Ageless body, Timeless mind – Deepak Chopra | |
22. I am that – Nisargadaththa Maharaj | |
23. Be still, it is the wind that sings – Arthur Osborne | |
24. Frankly speaking – Swami Geethananda Giri | |
25. Thought forms – Annie Besant & C. W. Leadbeater | |
26. Invisible helpers – C. W. Leadbeater | |
27. The third eye – T. Lobsang Rampa | |
28. Kundalini yoga – Swami Shivananda | |
29. Kundalini, the secret of yoga – Gopi Krshna | |
30. Mudras – Gertrud Hirschi | |
31. The serpent power – John Woodroffe | |
32. Astral travel – Gavin & Frost | |
33. Astral odyssey – Carol Eby | |
34. Man, the unknown – Alexis Carrel | |
35. Mystery of death – Swami Abhedananda | |
36. Life after death – Deepak Chopra | |
37. Life after life – Raymond A. Moody | |
38. The Tibetan book of living and dying – Sogyal Rinpoche | |
39. Tibetan yogas of dream and sleep – Tenzin Wangyal Rinpoche | |
40. Laws of the spirit world – Khorshed Bhavnagri | |
41. Principles of Thanthra – John Woodroffe | |
42. Meditations from the Thanthras – Swami Sathyananda Saraswathee | |
43. Ramtha: the white book – J. Z. Knight | |
44. Simple guide to the psychic – Margaret M | |
45. The etheric double, the health aura of man – Arthur E. Powell | |
46. The astral body, and other astral phenomena – Arthur E. Powell | |
47. The mental body – Arthur E. Powell | |
48. The causal body and the ego – Arthur E. Powell | |
49. Isis unveiled – H. P. Blavatsky | |
50. The secret doctrine – H. P. Blavatsky |