Light on Yoga: The Bible of Modern Yoga...

Because of the use I put into this book, I had to order another since my original is in such dire straits! VERY informative and helps to give you a different outloook on what Yoga is all about. It's MUCH more than fitness....

I believe that it is a mis-conception when someone say that you have to perform asanas prior to Pranayama.

I never perform asanas. I practice Alternet Nostril Breathing and I am loosing weight faster than ever.


Following are two techniques:
Alternate Nostril Breathing
(Anulom Vilom Pranayama with no breath retention) This pranayama (control breathing) is done with alternate breathing from the left and right nostrils for cleansing of Nadis. (energy meridians). Seated in a convenient posture, start off with slow inhalation from the left nostril first by closing the right nostril with the middle of right hand thumb ,and after fully filling the lungs, (not the belly breathing) breathe out slowly from the right nostril by closing the left nostril with the two ( left hand middle and ring) fingers. Now breathe in from the right nostril by closing the left nostril in the above manner and exhale from the left nostril by closing the right nostril with the right thumb. It completes one cycle. Do this for three minutes for two months then gradually increase to 5 minutes.

Do it two hour after eating or drinking. (Do it on empty-stomach) Do not eat for 15 minute after you are done. Better to lie down for five minutes after you are done. If you limit practice to maximum of five minutes, it will be the best.

The very first sign you will experience is lightness in the body and clearer thinking.

The practice of this breathing for a period of three to four months can open up thirty to forty percent of the heart arteries' blockages. This pranayama alleviates all the diseases of the body, leads to the state of joy, enthusiasm for living , fearlessness, peace of mind and deep meditation.

Benefits:
-Hair will regrow within two months of practice.
-Body will go to it's ideal weight by itself.
-Face becomes bright and luminous.
-Lost vision will return.
-Removes fear/anxiety of any kind.
- Aligns both hemisphere of the brain for full brain functionality
- Creates a deeper sense of well-being and harmony
- Helps alleviate migraines and headaches and frazzled states of being
- Works great in situations where you find yourself anxious, board and need grounding
-Blockages in the arteries of the heart are removed and the arteries become clean, making circulation unimpeded.

Ujjayi Pranayama

1. You can do this sitting, standing or walking anywhere anytime.

2. Inhale slowly through both nostrils, keeping the throat slightly constricted so as to make a gentle sound that will help you to feel the breath in the throat. The sound will remind you of ocean waves washing up the beach. Concentrate on the feeling of the breath moving in and out through the throat.

3. During inhalation do not allow abdomen to bulge out, let the chest expand.

4. After completing inhalation slowly exhale. (Either by both nostrils or by left nostril) During exhalation chest should go inside and abdomen should remain steady.

Remember :-

1. While doing Ujjiayi air should touch the throat.

2. Breath must be mentally locked in chest area. (Do not do belly breathing)

3. After practicing it for few days, knowing your limitations, keep the ratio between inhalation and exhalation 1 : 2.

4. In easy Ujjiayi Pranayama, inhalation and exhalation can be practiced by both the nostrils.


Benefits:
This simple practice has a subtle influence on the whole body. It calms the mind and has a soothing effect on the nervous system. Ujjayi is very useful for people with high blood pressure as it slows down the heartbeat. It has subtle effects on the flow of life force in the astral (energy) body and helps you to be aware of its movement within the sushumna (astral spine).

I practiced Iyengar Yoga according to this book and with instruction of good teachers, but found that the book leaves out some crucial aspects of yoga, while emphasising some aspects of posture/asana that may make the practice too mechanical. It is fine to learn good alignment, but it is important to note that what is in the heart is more important than how the posture looks from the outside. A good book to balance this one is Mark Whitwell's "Yoga of Heart," which describes the importance of the goal of yoga- integrating your life- as well as the importance of 1) a regular simple daily practice, 2) understanding how to gauge what YOUR body should and can do from day to day.

This is an excelent book if you want to begin -or become an expert- in the yogasanas. Iyengar show to us each of the asanas.. the perfect way and form to perform them. He explains us what for each asana is. It is the benefits -phsysical, espiritual, mental- to improve "strength, concentration and persistence, determination and endurance".

I appreciate this book as a good one in Yoga area. With the clear explanation and good illustrations,Any readers can understand the way of Yoga practices. Thanks to Iyengar who wrote this book.