Advanced Hatha Yoga

Classic Methods of Physical Education and Concentration
By (author) Shyam Sundar Goswami

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Advanced Hatha Yoga
Classic Methods of Physical Education and Concentration
By (author) Shyam Sundar Goswami

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Pages : 304

Book Size : 8 x 10

ISBN-13 : 9781594774539

Imprint : Inner Traditions

On Sale Date : August 13, 2012

Format : Paperback Book

Illustrations : Black-and-white photographs throughout

This classic text presents a complete guide for an advanced Hatha yoga practice. Includes photographs and instructions for prânâyâma, alternate nostril breathing, meditation, diet, fasting, internal cleansing, and advanced sexual control.
Description

About Advanced Hatha Yoga

The classic Hatha yoga manual for a strong, vital, beautiful body and a balanced, harmonious, happy mind

• Includes instructions for many advanced Hatha yoga exercises to build strength, stamina, and good posture, the necessary basis for spiritual development

• Provides detailed exercise plans to help you develop your personal weekly practice

• Explains traditional yogic methods of fasting and internal cleansing, practices to strengthen the endocrine system, methods for advanced sexual control, breath control practices, and concentration exercises to improve mind power

Based upon ancient Sanskrit works on yoga as well as thousands of years of oral teachings, this Hatha yoga classic moves beyond the introductory level of yoga and provides illustrated instructions for many advanced asanas and other yogic techniques to build strength, stamina, and good posture--a necessary prerequisite for spiritual development.

Offering detailed exercise plans to help you develop your personal weekly yoga practice as well as techniques to target specific areas of the body, such as the abdominal muscles, this book also contains detailed instructions on many forms of prânâyâma (breath control), including alternate nostril breathing, kapâlabhâti, and sahita, as well as meditative methods for developing your powers of concentration and mental discipline. With instructions on diet, fasting, internal cleansing, advanced sexual control, and strengthening the endocrine system, Sri S. S. Goswami’s classic text presents the complete picture of an advanced Hatha yoga lifestyle for a strong, vital, beautiful body and a balanced, harmonious, happy mind.
Excerpt

Book Excerpt

Chapter 2
Fundamentals of Yoga Exercise


In Yoga the meaning of exercise has been extended and its application broadened, as the body is looked upon in a more comprehensive manner. It is based on the broader conception of man--his goals, his activities, his meaning in this world, everything. According to Yoga the material body, which is a compound of tissues, is the last stage of the body--an elaboration of the internal body necessary for the full expression of man while on the earth plane.

Static-Dynamic Aspects of Man

From the history of the body we understand that two fundamental factors are related to man. Sakti (consciousness in the form of radiant energy) remaining static, becomes dynamic. In all stages of the dynamic existence of man there is always the static background. We can, therefore, say that man is a center of static-dynamic powers. In the dynamic aspect are all his changes, motions, limits, world consciousness, world experiences. At the back of all this is something more positive. It is his static aspect. In that lies his eternal, nonmoving, indestructible principle, conscious radiant energy in a quiescent state. Conscious radiant energy in the nonmanifested state is one and the same as Supreme Consciousness. There is no separate entity. Only when a stress comes, when the radiant energy is about to manifest it appears as something else. Something dynamic is forced on this static state.

The dynamic aspect of man is expressed in action and the static one is realizable through contemplation. In the lowest order of mental life the contemplative side is almost completely hidden and the active side is either semiparalyzed or uncontrolled. In the higher order, the contemplative side is well developed and the dynamic side is fully controlled. Exercise from the Yogic point of view is intimately related to both aspects of man, contemplative and motional.

Exercise Defined
When exercise is considered in relation to the physical body, it is a systematized method of movements of muscles done purposefully for the development of the material body. But in Yoga, exercise has been used in a broader sense. Exercise as it is understood in Yoga aims not merely at the body (material) isolated from the rest nor the mind similarly isolated, but at the whole man for his full development, which culminates in the attainment of the spiritual goal. It is a means leading straight to his goal. This is why it is called Sadhana.

The exercise is sevenfold. By the application of the sevenfold exercise the whole man is influenced. It consists of purificatory exercise, posture exercise, control exercise, breath-control exercise, sensory-control exercise, and Dhyana and Samadhi (concentration exercise). To these may be added contraction exercise and Dharana (the first stage of concentration exercise). To make the exercise most successful all these factors should be applied simultaneously and harmoniously. This, in short, is the whole picture of exercise in Yoga.

13 Spinal Posture Exercise

Posture exercise is of two types: dynamic and static. It is not necessary to consider each type of exercise separately except for a few folded-leg postures. It is more convenient to consider each exercise from both standpoints.

Spinal Posture Exercise Defined and Classified

Spinal posture exercise consists of four forms of exercise: posterior trunk-bend posture exercise, anterior trunk-bend posture exercise, lateral trunk-bend posture exercise, and trunk-twist posture exercise. The thoracic and the lumbar regions of the spine are principally involved in these exercises. The cervical spine needs special exercise, which is termed neck posture exercise.

Anterior Trunk-bend Posture Exercise

The exercises listed in this section cause contraction of the abdominal muscles and stretching of the spinal muscles. The mind should be concentrated upon the abdominal muscles during these exercises.

Head-knee Posture
1. Sit with the right heel pressed against the perineum, the left leg fully extended forward, the arms bent at the elbows and held at the level of the shoulders, the forearms and fingers extended forward, and the body erect.

2. Bend the body forward and downward and simultaneously extend the arms forward and grasp with both hands the big toe or all the toes of the left foot. Finally, bend the head until the forehead touches the left knee. The extended leg should be kept perfectly straight throughout the exercise. Maintain the final attitude for a few seconds.

3. Return to step 1.

Breathing: Exhale during step 2 and inhale during step 3.

Concentration: Concentrate on the abdominal muscles.

Dynamic Application: Execute steps 2 and 3 alternately.

Static Application: Maintain the final attitude (step 2) as per instruction.

Relaxation: After completion of the exercise, dynamic or static, relax in the sitting position with the legs extended forward and the arms by the sides.

Points of Note: This exercise relaxes and stretches the hamstring muscles and helps in securing full flexion at the hip joints. The exercise should also be performed with the right leg extended.

Forward Body-bend Posture
1. Sit with the legs extended sideward, the body erect, the arms stretched overhead.

2. Bend the body forward and downward until the trunk, head, and arms touch the ground.
Maintain the final attitude for a few seconds.

3. Return to stage 1.

Breathing: Exhale during step 2 and inhale during step 3.

Concentration: Concentrate on the abdominal muscles.

Dynamic Application: Execute steps 2 and 3 alternately.

Static Application: Maintain the final attitude (step 2) as per instruction.

Relaxation: After completion of the exercise, dynamic or static, relax in the sitting position with the legs extended forward and the arms by the sides.

Points of Note: This is an advanced exercise. It requires extraordinary relaxation of the hamstring muscles and full flexibility at the hip joints to be able to extend the legs sideward. The beginner should try to go as far as possible.
Table of Contents

Table of content


Foreword to the Third Edition by Basile P. Catoméris

Foreword by Elis Berven

Preface

Acknowledgments

Introduction

Part One

Yoga Exercise and Associated Factors

1    The Emergence of Yoga
2    Fundamentals of Yoga Exercise
3    Developmental Aspects of Yoga Exercise
4    Practical Application of Yoga Exercise
5    Dynamic Application of Posture Exercise
6    Static Application of Posture Exercise
7    Diet
8    Fasting and Special Diets
9    The Yoga Method of Internal Cleansing
10    The Yoga Method of Endocrine Development
11    Sexual Efficiency and Control

Part Two
Technical Aspects of Yoga Exercise


12    Spinal Posture Exercise
13    Neck Posture Exercise
14    Abdominal Posture Exercise
15    Pelvic Posture and Control Exercise
16    Pectoral Limb Posture Exercise
17    Pelvic Limb Posture Exercise
18    Balance Posture Exercise
19    Inverse Body Posture Exercise
20    Folded-Leg Postures
21    Pranayama--Breath-Control Exercise
22    Concentration Exercise

Part Three
Exercise Plans


23    General Exercise Plans
24    Specific Dynamic Exercise Plans and Daily Schedules
25    Static Exercise Plans and Daily Schedules


Yoga Demonstrations

Note on the Pronunciation of Transliterated

Sanskrit Words

Bibliography

Glossary

Index

Author Bio
Shyam Sundar Goswami (1891-1978) was the founder of the Goswami Yoga Institute in Sweden, which opened in 1949 and was the first yoga school in Scandinavia. A disciple of the great yoga master Balak Bharati, he toured the world giving lectures and yoga demonstrations as well as participating in scientific studies on the physical benefits of yoga practice. He also wrote Layayoga: The Definitive Guide to the Chakras and Kundalini.
Reviews

Reviews

Book Praise

Book Praise

“Modern, cogent, and the most comprehensive, definitive treatment of Haṭha Yoga to be found in the Western world today. It is also the most completely illustrated book.”
Sachindra Kumar Majumdar, author of Introduction to Yoga Principles and Practices

“Scientifically presented as a valuable bridge between India’s ancestral spiritual legacy and searching Western civilization, Sri S. S. Goswami’s methodically elaborated Advanced Hatha Yoga has been for many years, and will surely continue to be, an exclusive reference for future generations.”
Basile Catoméris, disciple and spiritual heir of Sri Shyam Sundar Goswami

“This plainly–written and well–organized journal of classic Hatha yoga poses and lifestyle is sure to heighten the reader’s practice both on the mat and off.”
Allyson Gracie, Retailing Insight, September 2012
Back Cover

Back Cover Copy

HEALTH / YOGA

“Modern, cogent, and the most comprehensive, definitive treatment of Hatha Yoga to be found in the Western world today. It is also the most completely illustrated book.”
--Sachindra Kumar Majumdar, author of Introduction to Yoga Principles and Practices

“Scientifically presented as a valuable bridge between India’s ancestral spiritual legacy and Western civilization, Sri S. S. Goswami’s methodically elaborated Advanced Hatha Yoga has been for many years, and will surely continue to be, an exclusive reference for future generations.”
--From the foreword by Basile Catoméris, disciple and spiritual heir of Sri Shyam Sundar Goswami

Based on ancient Sanskrit works on Yoga as well as thousands of years of oral teachings, this Hatha Yoga classic moves beyond the introductory level of Yoga and provides illustrated instructions for many advanced asanas and other yogic techniques to build strength, stamina, and good posture--a necessary prerequisite for spiritual development.

Offering detailed exercise plans to help you develop your personal weekly yoga practice as well as techniques to target specific areas of the body, such as the abdominal muscles, this book also contains detailed instructions on many forms of pranayama (breath control), including alternate-nostril breathing, kapalabhati, and sahita, as well as meditative methods for developing your powers of concentration and mental discipline. With instructions on diet, fasting, internal cleansing, advanced sexual control, and strengthening the endocrine system, Sri S. S. Goswami’s classic text presents the complete picture of an advanced Hatha Yoga lifestyle for a strong, vital, beautiful body and a balanced, harmonious, happy mind.

SHYAM SUNDAR GOSWAMI (1891-1978) was the founder of the Goswami Yoga Institute in Sweden, which opened in 1949 and was the first yoga school in Scandinavia. A disciple of the great yoga master Balak Bharati, he toured the world giving lectures and yoga demonstrations as well as participating in scientific studies on the physical benefits of yoga practice. He also wrote Layayoga: The Definitive Guide to the Chakras and Kundalini.

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