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Hatha Yoga Pradipika –  Chapter Two: Shatkarma and Pranayama Inter-connection of Mind and Prana and their controlling through Pranayama Chale vate chalam chittam nischale nischalam bhavet / Yogi sthanutvamapnoti tato vayum nirodhayet//(Chapter -2, Verse 2). When Prana moves, chitta the mental force too moves. When prana is still, Chitta also still without any movement. By this steadiness of prana the Hatha Yogi reaches stableness and should thus control the Vayu air. (Chapter -2, Verse 2). #100/200/300/500 hour Yoga teacher training India What is life and death; the functions of five Vayus Yavad vayuh sthito dehe tavaj jivanam uchyate / Maranam tasya nishkrantistato vayum nirodhayet//(Chapter -2, Verse 3). As long as the vayu (air and prana) remains in the body, that is called life. Death is when it leaves the body. Therefore, retain vayu. (Chapter -2, Verse 3). #100/200/300/500 hour Yoga teacher training India Cleansing of the Nadis and Chakras for retention of Prana Suddhameti yada sarvam nadichakram malakulam / Tadaiva jayate yogi pranasamghrahane kshamah//(Chapter -2, Verse 5). When all the nadis and chakras which are full of impurities are cleansed, then the hatha yogi is able to retain prana. (Chapter -2, Verse 5). #100/200/300/500 hour Yoga teacher training India Sattvic quality of mind and  the three Gunas for pranayama Pranayamam tatah kuryannityam sattvikaya dhiya / Yatha sushumnanadistha malah suddhim prayanti cha//(Chapter -2, Verse 6). Therefore pranayama should, be practice daily with a sattvic quality of mind so that the impurities are removed out of sushumna nadi and cleanliness occurs. (Chapter -2, Verse 6). Times and duration of practice – Early morning, midday, evening and midnight, holding is step by step  held up to eighty counts in one sitting. Pratarmadhyandine sayamardharatre cha kumbhakan/  Sanairasitiparyantam chaturvaram samabhyaset//(Chapter -2, Verse 11). Holding should be practiced perfectly four times a day: early morning, midday, evening and midnight, so that holding is step by step held up to eighty counts in one sitting. (Chapter -2, Verse 11). Signs and symptoms of right Pranayama practice Kaniyasi bhavedsveda kampo bhavati madhyame / Uttame sthanamapnoti tato vayum nibandhayet//(Chapter -2, Verse 12). At first stage there is sweating, in the middle stage trembling, in the last stage complete steadiness, and therefore the breath should be withheld. (Chapter -2, Verse 12). Diet and Pranayama – Milk and Ghee is recommended. At the beginning period of pranayama practice, food, consisting of milk and ghee is recommended very much. Upon being established in the practice such conditions are not necessary at all. (Chapter -2, Verse 14). #100/200/300/500 hour Yoga teacher training India Shatkarma should done before  Pranayama if fat and mucus are Excessive Medasleshmadhikah purvam shatkarmani samacharet/  Anyastu nacharettani doshanam samabhavatah//. (Chapter -2, Verse 21). When fat or mucus is too much, shatkarma: the six cleansing practices should be done before pranayama practice. Others, in whom the doshas, i.e. phlegm, wind and bile (vata, pitta, kapha), are balanced should not perform them. (Chapter -2, Verse 21). Shatkarma – Six cleansing practices #100/200/300/500 hour Yoga teacher training India Dhautir bastis tathā netis trātakam naulikam tathā / Kapālabhātiś chaitāni shatkarmāni prachakshate//(Chapter -2, Verse 22). Dhauti, basti, neti, trataka, nauli and kapalbhati; these are called as shatkarma or the six cleansing processes. (Chapter -2, Verse 22).     Freedom from the excesses of Doshas through Shatkarma (Chapter -2, Verse 36). By the six karmas (shatkarma) one is freed from excesses of the doshas. Then pranayama is practiced and success is achieved without strain. (Chapter -2, Verse 36). Eight Kumbhaka practices – Suryabheda, Ujjayi, Seetkari, Sheetali, Bhastrika,Bhramari, Moorchha and Plavini. (Chapter -2, Verse 44). #100/200/300/500 hour Yoga teacher training India i sitkari sitali tatha/ Bhastrika bhramari murchcha plavinityashtakumbhakah//(Chapter -2, Verse 44). The eight kumbhakas are suryabheda, ujjayi, seetkari, sheetali, bhastrika, bhramari, moorchha and plavini. (Chapter -2, Verse 44).   By Maha Bandha, the Prana moves into the Brahma nadi #100/200/300/500 hour Yoga teacher training India Purakante tu kartavyo bandho jalandharabhidhah/  Kumbhakante rechakadau kartavyastuddiyanakah//(Chapter -2, Verse 45). At the end of inhalation, jalandhara bandha should be performed. At the end of kumbhaka and beginning of exhalation, uddiyana bandha should be performed. (Chapter -2, Verse 45). Adhastatkunchanenasu kanthasangkochane krte/  Madhye paschimatanena syatprano brahmanadighah//(Chapter -2, Verse 46). By contracting the perineum, contracting the throat and sucking the abdomen up, the prana moves into the brahma nadi. (Chapter -2, Verse 46). Pranayama three types, rechaka, pooraka, and kumbhaka. Pranayamas tridha prokto rechapurakakumbhakaih / Sahitah kevalascheti kumbhako dvividho matah//  (Chapter -2, Verse 71). Pranayama is said to be of three types: exhalation (rechaka), inhalation (pooraka), and retention (kumbhaka). Kumbhaka is again of two types: connected sahita and unconnected kevala. (Chapter -2, Verse 71). #100/200/300/500 hour Yoga teacher training India Yavat kevalasiddhih syat sahitam tavad abhyaset/  Rechakam purakam muktva sukham yadvayudharanam//(Chapter -2, Verse 72). Till attain perfection in kevala kumbhaka, sahita kumbhaka has to be practiced. When you are freed of inhalation/exhalation then the breath/prana is ceased spontaneously. (Chapter -2, Verse 72). Pranayamoa yam ityuktah sa vai kevalakumbhakah/  Kumbhake kevale siddhe rechapurakavarjite//(Chapter -2, Verse 73). Perfection of isolated holding is freedom from inhalation and exhalation process. This pranayama spoken of is verily kevala kumbhaka. (Chapter -2, Verse 73). Na tasya durlabham kimchittrishu lokeshu vidyate/  Saktah kevalakumbhena yatheshtam vayudharanat//(Chapter -2, Verse 74). Nothing in the three worlds of existence is unobtainable by him who has mastery over kevala kumbhaka and can hold the breath as desired time. (Chapter -2, Verse 74). #100/200/300/500 hour Yoga teacher training India

Hatha Yoga Pradipika – Who can practice Yoga? Yuvo vrddhoativrddho va vyadhito durbaloapi va / Abhyasat siddhim apnoti sarvayogheshvatandritah//(Chapter -1, Verse -64). Either, Young or old, very old, sick or feeble, one can attain perfection in all the Yogas by regular constant practicing. (Chapter -1, Verse – 64). #100/200/300/500 hour Yoga teacher training India

Hatha Yoga Pradipika – Food Prohibited for Hatha Yogic Practices Katvamla-tikshna-lavanoshna-haritasaka / Sauvira-taila-tila-sarshapa-madya-matsyan // Ajadi-mamsa-dadhi-takra-kulattha-kola / Pinyaka-hingghu-lasunady-amapathyam-ahuh//(Chapter -1, Verse- 59). #Yoga  course  Bangalore The foods which prohibited for the Hatha Yogic practitioners are: those which are bitter, sour, pungent, salty, heating, green vegetables, sour gruel, oil, sesame and mustard, alcohol, fish, flesh foods, curds, buttermilk, horse gram, fruit of jujube, oil cakes, asafetida and garlic. (Chapter -1, Verse- 59). Bhojanam ahitam vidyāt punarasyoshnīkrtam rūksham/ Atilavanamam layuktam kadaśanaśākotkam varjyam// (Chapter -1, Verse -60). #Yoga  course  Bangalore Unnourishing food should not be consumed, that which is reheated after becoming cold, which is dry (devoid of natural oil), which is excessively salty or acidic, stale or has too many mixed vegetables. (Chapter -1, Verse -60). #Yoga  course  Bangalore

Hatha Yoga Pradipika -Moderate diet for Hatha Yogic Practices Susnighdhamadhuraharaschaturthamsavivarjitah / Bhujyate sivasamprityai mitaharah sa uchyate//(Chapter -1, Verse -58). Mitahara is defined as agreeable and sweet food, leaving one fourth of the stomach free, and eaten. (Chapter -1, Verse-58). #Yoga  course  Bangalore

Hatha Yoga Pradipika – Four best asanas according to Shiva Four best asanas among eighty four taught by Shiva Chaturasityasanani sivena kathitani vai / Tebhyas chatushkam adaya sarabhutam bravimyaham//(Chapter -1, Verse -33) Among all the eighty-four Asanas were taught by Shiva. Out of those ‘I’ shall now describe the four important Asanas. (Chapter -1, Verse-33) #200 hour Yoga teacher training certificate course in Bangalore Siddham padmam tatha simham bhadram veti chatushtayam/ Sreshtham tatrapi cha sukhe tishthetsiddhasane sada//(Chapter -1, Verse-34) Siddhasana, padmasana, simhasana and bhadrasana, these are the four essential Asanas. Always sit comfortably in Siddhasana because it is the bestamong all the asanas. (Chapter -1, Verse-34) #200 hour Yoga teacher training certificate course in Bangalore (1). Siddhasana (Adept’s Pose) Yonisthanakam angghrimulaghatitam   Krtva drdham vinyaset / Mendhre padam  athaikameva hrdaye Krtva hanum susthiram // Sthanuh samyamitendriyoa chaladrsa pasyed bhruvor antaram/ Hyetan mokshakapatabhedajanakam Siddhasanam prochyate//(Chapter -1, Verse -35) #200 hour Yoga teacher training certificate course in Bangalore Press the perineum with the heel of one foot, place the other foot on top of the genitals. Having done this, rest the chin on to the chest. Remaining still and steady, with the senses controlled, gaze steadily into the eyebrow center; it breaks open the door to liberation. This is called siddhasana. (Chapter -1, Verse -35). #200 hour Yoga teacher training certificate course in Bangalore (2). Padmasana (lotus pose) Vamorupari dakshinam cha charanam Samsthapya vamam tatha / Dakshorupari paschimena vidhina Dhrtva karabhyam drdham // Angghushthau hrdaye nidhaya Chibukam nasaghramalokayet / Etadvyadhivinasakari yaminam Padmasanam prochyate//(Chapter -1, Verse 44) Place the right foot on the left thigh and the left foot on the right thigh, cross the hands behind the back and firmly hold the toes. Press the chin against the chest and look at the tip of the nose. This is called padmasana, the destroyer of a yogi’s diseases. (Chapter -1, Verse- 44). Uttanau charanau krtva urusamsthau prayatnatah / Urumadhye tathottanau pani krtva tato drsau//(Chapter -1, Verse-45) Place the feet on the thighs, soles upward, palms in the middle of the groin, facing upward. (Chapter -1, Verse-45). Nasaghre vinyasedrajadantamule tu jihvaya/ Uttambhya chibukam vakshasyutthapy pavanam sanaih//(Chapter -1, Verse-46) Gaze at the nose tip, keeping the tongue pressed against the root of the upper teeth and the chin against the chest, and slowly raise the prana upward. (Chapter -1, Verse-46) Idam padmasanam proktam sarvavyadhivinasanam/ Durlabham yena kenapi dhimata labhyate bhuvi//(Chapter -1, Verse-47) This is called padmasana, destroyer of all diseases. Ordinary people cannot achieve this posture, only the few wise ones on this earth can do.    (Chapter -1, Verse -47) (3). Simhasana (lion’s pose) Ghulphau cha vrshanasyadhah Sivantyah parsvayoh kshipet/ Dakshine savyaghulpham tu Dakshaghulpham tu savyake//(Chapter -1, Verse-50). Place the ankles below the scrotum, right ankle on the left side, left ankle on the right side of the perineum. (Chapter -1,Verse-50). Hastau tu janvoh samsthapya Svangghulih samprasarya cha / Vyattavaktro niriksheta nasaghram susamahitah// (Chapter -1, Verse-51). Place the palms on the knees, fingers spread apart, keep the mouth open and gaze at the nose tip with a concentrated mind.(Chapter -1, Verse-51). #200 hour Yoga teacher training certificate course in Bangalore Simhasanam bhavedetatpujitam yoghipungghavaih / Bandhatritayasandhanam kurute chasanottamam//(Chapter -1, Verse-52). This is simhasana, held in great esteem by the highest yogis. This most excellent asana facilitates the three bandhas. (Chapter -1, Verse-52). (4). Bhadrasana (gracious pose) Ghulphau cha vrshanasyadhah Sivantyah parsvayoh kshipet / Savyaghulpham tatha savye Dakshaghulpham tu dakshine // Parsvapadau cha panibhyam Drdham baddhva sunischalam / Bhadrasanam bhavedetatsarvavyadhivinasanam //(Chapter -1, Verse- 53). #200 hour Yoga teacher training certificate course in Bangalore Place the ankles below the genitals on the sides by the perineum, left ankle on the left (side) right ankle on the right (side).(Chapter -1, Verse- 53). Ghorakshasanamityahuridam vai siddhayoghinah/ Evamasanabandheshu yogindro vighatasramah // Abhyasennadikasuddhim mudradipavanakriyam/(Chapter -1, Verse-54). Then hold the feet, which are on their sides, firmly with the hands and remain motionless. This is bhadrasana which destroys all diseases. The yogis who are perfected (siddhas) call it gorakshasana. (Chapter -1, Verse-54). #Yoga  course  Bangalore

Hatha Yoga Pradipika – Asanas according to Vashishtha & Matsyendranath Vasishthadyais cha munibhir matsyendradyais cha yogibhih/ angikrtanyasanani kathyante kanichin maya//(Chapter -1, Verse 18). I will proceed to explain some of the Asana accepted by adept munis like Vashishtha and Yogis such as Matsyendranath. (Chapter -1, Verse 18). #200 hour Yoga teacher training certificate course in Bangalore (1). Swastikasana (auspicious pose) Janurvor antare samyak krtva padatale ubhe / Rjukayah samasinah svastikam tat prachakshate//(Chapter -1, Verse 19). Placing both soles of the feet on the inner side of the thighs, sitting equipoised with a straight body. This is called swastikasana). (Chapter -1, Verse 19). (2). Gomukhasana (Cow’s Face Pose) Savye dakshinaghulpham tu prshthaparsve niyojayet / Dakshineapi tatha savyam ghomukham ghomukhakrtih//(Chapter -1, Verse 20). Place the right ankle next to the left buttock and the left ankle next to the right buttock. This is gomukhasana and it looklike the face of the cow. (Chapter -1, Verse 20). (3). Veerasana (Hero’s Pose) Ekam padam tathaikasmin vinyased uruni sthiram / Itarasmims tatha chorum virasanam itiritam//(Chapter -1, Verse 21). Placing one foot by the opposite thigh and the other foot under the same thigh, its called as veerasana. (Chapter -1, Verse 21). (4). Koormasana (Tortoise Pose) Ghudam nirudhya ghulphabhyam vyutkramena samahitah/ Kurmasanam bhavedetaditi yogavido viduh//(Chapter -1, Verse 22). Press the anus firmly with the ankles in the opposite direction and sit well-poised. According to the Yogis this is called as Koormasana. (Chapter -1, Verse 22). (5). Kukkutasana (Cockerel Pose) Padmasanam tu samsthapya janurvorantare karau / Nivesya bhumau samsthapya vyomastham kukkutasanam//(Chapter -1, Verse 23). By adopting Padmasana, insert the hands between the thighs and calves, planting them the hands firmly on the ground; raise the body in the air. This is called as Kukkutasana. (Chapter -1, Verse 23). (6). Uttan Koormasana (Stretching Tortoise Pose) Kukkutasanabandhastho dorbhyam sambadya kandharam/ Bhaved kurmavad uttana etad uttanakurmakam//(Chapter -1, Verse 24). By adopting Kukkutasana, unite both the hands at the shoulders and lie flat on the back like a tortoise. This is called as Uttankoormasana. (Chapter -1, Verse 24). (7). Dhanurasana (Bow Pose) Padanghushthau tu panibhyam ghrhitva sravanavadhi / Dhanurakarshanam kuryad dhanurasanam uchyate//(Chapter -1, Verse 25). Holding the toes with the hands, pull them up to the ears as if drawing a bow. This is called Dhanurasana. (Chapter -1, Verse 25). (8). Matsyendrasana (Spinal Twist Pose) Vamoru mularpitadakshapadam Janor bahir veshtitavamapadam/ Praghrhya  tishthet parivartitangghah srimatysanathoditam asanam syat//(Chapter -1, Verse 26). Place the right foot at the base of the left thigh, the left foot at the side of the right knee. Take hold of the left foot with the right hand, pass the left arm behind the waist and remain with the body turned. This asana is explained by Sri Matsyendranath. (Chapter -1, Verse 26). Matsyendrapitham jatharapradiptim Prachandarughmandalakhandanastram/ Abhyasatah kundaliniprabodham Chandrasthiratvam cha dadati pumsam//(Chapter -1, Verse 27). Practice of this asana Matsyendrasana increases the digestive fire to such an incredible capacity, this will eradicate all stomach diseases and thus awakening the serpent power and bringing equilibrium in the Bindu. (Chapter -1, Verse 27). (9). Paschimottanasana (Back Stretching Pose) Prasarya padau bhuvi dandarupau Dorbhyam padaghradvitayam ghrhitva/ Januparinyastalalatadeso Vasedidam paschimatanamahuh.// (Chapter -1, Verse 28). Stretching the legs in front on the ground, like a stick; bending forward, holding the toes with both hands and placing the forehead on the knees, is known as Paschimottanasana. (Chapter -1, Verse 28). Paschimottanasana Iti paschimatanamasanaghryam Pavanam paschimavahinam karoti/ Udayam jatharanalasya kuryad Udare karsyamaroghatam cha pumsam//(Chapter -1, Verse 29). Paschimottanasana is the best among asanas. By this asana the pranic currents rise through sushumna, the digestive fire stimulates, the abdomen becomes flat, and the practitioner becomes free from all kind of diseases. (Chapter -1, Verse 29). (10). Mayurasana (Peacock Pose) Dharam avashtabhya karadvayena Tatkurparasthapitanabhiparsvah/ Uchchasano dandavad utthitah san Mayuram etat pravadanti pitham//(Chapter -1, Verse 30). Lie down on the stomach, placing both hands on the ground under the body and place the elbows at the sides of the navel. Raise the body high, keeping it like a stick. This is called  peacock pose by the expert Yogis. (Chapter -1, Verse 30). Harati sakalaroghanasu ghulmodaradin Abhibhavati cha doshanasanam srimayuram/ Bahu kadasanabhuktam bhasma kuryadasesham Janayati // jatharaghnim jarayetkalakutam/(Chapter -1, Verse 31). Mayurasana quickly alleviates all diseases like enlargement of the glands, dropsy and other stomach disorders. It rectifies imbalance of the humors (vata, pitta, kapha). It reduces to ashes all food taken indiscriminately, kindles the gastric fire and enables destruction of deadly poison). (Chapter -1, Verse 31). (11). Shavasana (Corpse Pose) Uttanam sabavad bhumau  sayanam tat savasanam/ Savasanam srantiharam chittavisrantikarakam//(Chapter -1, Verse 32).   Lying flat on the ground with the face upwards, in the manner of a dead body, is savasana. It removes tiredness and enables the mind-body complex to relax deeply. (Chapter -1, Verse 32).

Hatha Yoga Pradipika – Causes of success in sadhana   Utsahat sahasad dhairyat tattvajnanas cha nischayat/ Janasangghaparityaghat shadbhir yogah prasiddhyati// (Chapter -1, Verse -16). Enthusiasm, perseverance, discrimination, strong faith, courage, avoiding the company of common people, are the (six causes) which bring success in Hatha Yoga. (Chapter -1, Verse – 16). #200 hour Yoga teacher training certificate course in Bangalore

Causes of failure in sadhana- Overeating, exertion, talkativeness, adhering to rules, company of common people and wavering mind Atyaharah prayasascha prajalpo niyamaghrahah/ janasangascha laulyam cha shadbhiryogo vinasyati//(Chapter -1, Verse -15). Overeating, exerting physically & mentaly, talking too much, adhering to rules, being in the company of common people and unstable mind are the six (causes) which destroy yoga. (Chapter -1, Verse -15). #200 hour Yoga teacher training certificate course in Bangalore

Hatha Yoga Pradipika – Sadhana should be kept secret for success Hathavidya param gopya yogina siddhimichchata / bhavedviryavati gupta nirvirya tu praksita // (Chapter -1, Verse – 11). Hatha yoga practice is the greatest secret of the yogis who wish to achieve perfection (siddhi). Indeed, to be fruitful, it must be kept secret; revealed it becomes powerless. (Chapter -1,Verse – 11). #50/100/200/300/500 hr Yoga teacher training certificate course Bangalore

Hatha Yoga Pradipika – Aim of Hatha Yoga Pranamya srighurum natham svatmaramena yogina / kevalam rajayogaya hathavidyopadisyate //(Chapter -1, Verse -2). Prostrating first to the guru lord Shiva, Yogi Swatmarama instructs the knowledge of Hatha Yoga only, for those who aspiring (raja yoga) the highest state of yoga. (Chapter -1, Verse -2). Bhrantya bahumatadhvante rajayogamajanatam / hathapradipikam dhatte svatmaramah krpakarah // (Chapter -1, Verse -3). The highest state of raja yoga is obscure due to misconceptions (darkness) created by varying ideas and concepts. In good will and as a blessing, Swatmarama gives light on hatha yoga. (Chapter -1, Verse -3). #50/100/200/300/500 hr Yoga teacher training certificate course Bangalore