PPRREELLIIMMIINNAARRYY

EEXXEERRCCIISSEESS

FFOORR HHAATTHHAA YYOOGGAA

AASSAANNAASS

By John Guthrie

Yoga Teaching Diploma International Yoga Teaching

Association (N.Z.)

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Table of Contents

Page 4 Acknowledgments Page 7 Conscious Breathing Page 11 Preliminary Exercises Page 11 Mountain Pose Page 12 Extended Mountain Pose Page 14 Backward and Forward Bend Page 17 Squat, Buttocks to Heels Page 19 Dynamic Forward Bend Page 22. Back Stretch Page 24 Cat Stretch Page 26 Rotation of the Spine Page 30 Thigh Stretch Page 34 Vertebrae Stretch Page 37 Cycling Page 40 Loin Stretch Page 44 Butterfly Page 46 Half Butterfly Page 48 Yoga Mudra Page 51 Spinal Twist Page 53 Exploring your Breath Page 60 Conclusion Page 62 Bibliography

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There is nothing in this manual that is really new. Rather, I have endeavoured to present a practical manual to follow, for people who are new to yoga or have been practising for some time but need to bring a focus on synchronising breath and movement. These preliminary exercises were taught to me by my teacher at the Institute of Yogic Culture in Trivandrum, Kerala, South India. B. Padmanabha Pillai was the director and founder of the Institute. I received this authentic teaching at the end of 1977. Guruji, as we all called B.P. Pillai, placed a strong emphasis on breathing. He used to tell his students that the postures of Yoga could not be truly called asanas unless the breath was consciously involved. Under the guidance of his own teacher (Swami Sivananda of Kerala), Guruji was also a proficient Siddha (Ayurvedic) medicine practitioner, an expert in the Keralan martial art called Kalaripayattu and he had

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adapted the massage techniques used for this martial art to create a rejuvenating massage for the lay person. Whilst the manner in which I now teach his preliminary exercises varies somewhat from the original, the source remains valid and I am indebted to my teacher for having taught me. At the Institute, great importance was also placed on the practice of Kriyas, for cleansing the digestive and respiratory systems. These were considered to be the initial practice of a morning Hatha yoga session, even before the preliminary exercises. The reason they are not included in this manual is that I have found most Western people need to understand movement and breath first to feel comfortable in their body, before they can be at ease sitting still for a given period of time. Thanks must also go to Jan Rooke and to my wife Dominique Davaux-Guthrie for their careful and patient editing.

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Primary colours merging painting Nature’s glory

shadows of time always moving

John Guthrie

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CCoonnsscciioouuss BBrreeaatthhiinngg Sit in the position which suits you: Cross legged in

easy pose (on a cushion) or on your heels. If these

postures are difficult you can use a chair.

The photos on the opposite page show the different

phases of the breath. The position of the hands helps

you to be more aware of the three areas of a full yoga

breath.

Breathe through the nostrils at all times. A full yoga

breath involves the expansion of the upper abdomen

(diaphragmatic), the thoracic chest and finally the

clavicular chest.

Note that the expansion of the abdomen is the result

of the diaphragm contracting as it flattens

downwards. This is what creates the space for an

increase in lung capacity. You do not actually use the

abdominal muscles to inhale.

As you begin to inhale, sense the diaphragm moving

down and the upper abdomen expanding. As the

inhalation continues, allow the thoracic chest to fully

expand, finally taking this expansion up to the

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clavicles (collar bones). This inhalation takes effort,

yet be careful not to force the breath.

Diaphragmatic Thoracic

Clavicular

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On exhalation, the diaphragm releases first,

thus causing the abdominal wall to contract in. As the

diaphragm relaxes up into the chest cavity, the

thoracic chest contracts also as the intercostal

muscles relax. As you keep the exhalation moving out

for as long as possible, the upper chest (clavicle

region) will relax as well. One can consciously

contract the lower abdominal region below the navel

to assist this final stage of exhalation.

Continue to breathe in a natural easy rhythm,

being aware that the inhalation brings in the oxygen

to purify the blood and nourish the cells. The

exhalation thoroughly eliminates carbon dioxide.

Remember that the shoulders are not used to

assist the breath, they need to remain relaxed. The

jaws also need to remain relaxed. In most yoga

postures and exercises, breathing is normally at the

abdominal and thoracic level unless stated otherwise.

The full or complete yoga breath is usually a practice

in its own right.

Once the technique is understood you can

enhance the depth of inhalation and breath control by

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a partial closure of the vocal cords. By gently

contracting the larynx region you will create what is

known as a throaty sound and feel the breath in the

back of your throat.

The exhalation remains nasal without the

partial closure of the larynx. You are now practising a

simple form of Ujjayi breathing (or throaty

breathing).

This is an introduction to the structure of yoga

breathing. Indeed the breath and the physiology of

breathing are much more complex. But knowing how

to breathe properly is not complex and, at most,

requires a correction of poor habits. The primary step

is to understand the importance of the diaphragm and

to work with the natural movement of this muscle to

encourage good breathing habits.

Some people may notice that the abdomen

draws in on inhalation and the shoulders lift up. This

is called paradoxical breathing. If this is your case it

is recommended that you practise the breathing

exercises noted at the end of this booklet.

The following preliminary exercises will assist

in creating good breathing habits.

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PPrreelliimmiinnaarryy EEExxxeeerrrccciiissseeesss

Exercise 1: Mountain Pose Method: i. Stand upright with the feet hip width apart and straight. Make sure your feet are parallel. Spread the weight on the two big toes and the centre of the heels. Keep the hands by the side of the thighs with the arms straight and the palms facing the sides of the body.

ii. Look straight ahead and concentrate on an object at eye level.

iii. Take five full yoga breaths.

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Exercise 2: Extended Mountain Pose

Method: i. Stand in alignment as in Exercise 1, but with the hands placed on the front of the thighs.

ii. Inhaling, simultaneously raise the arms straight up above the head and rise up onto the toes. Keep the arms shoulder width apart, towards your ears.

iii. Exhaling, simultaneously lower the arms and the heels.

iv. Repeat five times. NB: Initially, rising up onto the toes could prove to be

a challenge. If balance is too difficult, then raise and lower the arms without going onto your toes. With regular practice, you will soon gain a sense of balance and can then focus on the simultaneous movement of the arms and heels and the breath. As with any balance posture, have a sense of humour.

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Exercise 3: Backward and Forward Bend Method: i. Find your alignment as for the previous

poses with the arms on the front of the thighs.

ii. Inhaling, raise the arms up above the head,

but keep the feet on the ground. Exhale, and allow

the legs to release away from the hips.

iii. Inhaling, lift the ribs and bend backward

from the hips keeping the arms close to the ears.

iv. Exhaling, bend forward from the hips,

keeping the arms close to the ears until the back is as

close as possible to being parallel to the floor.

Accept where your body will bend to, being

more focused on alignment rather than the end result.

The back and arms need to remain in a straight line.

Bend the knees to help maintain alignment.

v. Inhaling, drop the sitting bones and move the

hips forward to come up to an upright position. There

will be little or no use of the back muscles to do this.

vi. Exhaling, lower the arms.

vii Repeat five times.

NB. With practice, one can bend backwards and forwards for the number of times required, without lowering the arms as in “vi”.

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Exercise 4: Squat, Buttocks to Heels

Method: i. Stand in Mountain Pose with the hands on the front of the thighs. ii. Inhaling, raise the arms to shoulder height. Exhale and hold the position. Inhaling again, rise up onto the toes.

NB. Alternatively, inhale and raise the arms

while simultaneously rising up onto the toes. iii. Exhaling, relax the hips and go down into a

squat, bringing the buttocks to the heels or as close as possible. Keep the back straight, and the knees parallel, aligned to the feet.

iv. Inhaling, rise up. v. Exhaling, lower the heels. vi. Repeat five times. On the last time, lower

the arms and heels together.

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Exercise 5: Dynamic Forward Bend

Method: i. Stand in Mountain Pose with the hands on

the front of the thighs.

ii. Inhaling, raise the arms above the head,

keeping them close to the ears.

iii. Exhaling, bend forward from the hips, going

down as far as possible towards the floor.

iv. Inhale up and exhale down 10 to 20 times

while moving up and down from the hips,

approximately two inches or fifty centimetres each

time. Breathe powerfully with a quick rhythm

through the nose. This is a small movement with

powerful but not forceful breathing. Remember to

inhale when rising and to exhale when moving down.

v. Inhaling, drop the sitting bones and begin to

move up very slowly, keeping the arms extended,

until reaching an upright position.

vi. Exhaling, lower the arms and take three

complete yoga breaths. NB. Do not practise this exercise if you suffer from vertigo or have a back problem such as sciatica or slipped disc.

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Exercise 6: Back Stretch Method: i. Kneel on the floor, then go onto all fours

with the hands under the shoulders and the knees

under the hips. The hands should be shoulder width

apart and the knees should be hip width apart. The

feet are extended back, the top of the foot on the floor.

ii. Inhaling, move forward, without bending the

arms and keeping the back straight.

iii. Exhaling, move backwards until the buttocks

touch the heels or as near as possible.

NB. Consciously relax the lower back towards the end of exhalation.

iv. Repeat the above movement 5 to 10 times.

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Exercise 7: Cat Stretch

Method: i. Remain in the same base position as for

exercise 6.

ii. Inhaling, raise the buttock muscles up so that

the lower back will move down and the upper back

incline upwards with the head moving away from the

shoulders.

iii. Exhaling, pull the buttock muscles down so

that the lower back moves up again and the upper

back tends to incline down, with the chin drawn into

the notch between the collarbone. The abdomen will

be lifted up as a matter of course during exhalation.

To deepen the massaging effect to the abdominal

organs, near the end of exhalation, contract the

abdominal muscles strongly up towards the spine

(except for ladies during menstruation).

Repeat 5 to 10 times.

NB. Emphasis can also be given to opening the chest on inhalation by projecting the sternum forward.

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Exercise 8: Rotation of the Spine

Method: i. Sit in easy pose, or on the heels or on a

chair. If sitting on the heels or a chair, have the knees

about two feet (sixty centimetres) apart. Throughout

the exercise keep the buttocks on the floor (or heels or

chair). Sit in an upright posture, with the spine

lengthened, yet maintaining the natural curves.

ii. Have a sense that the movement is being

directed from the sacrum. Begin with a small

clockwise rotation from left to right on exhalation and

from right to left on inhalation. Try to maintain

relaxed pelvic joints.

iii. Gradually increase the circumference of the

rotation, the length of the breath increasing as well

with the increase of the circumference.

Rotate up to twenty times.

iv. On completion of the final rotation, have a

brief pause and then rotate in the opposite direction

i.e. counter clockwise. Begin with the same wide

circumference with which you finished the clockwise

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rotations. Gradually decrease the circumference of

the rotation.

Rotate the same number of times as clockwise v. On the final rotation, find a central alignment

through the spine and be still. Focus on the top of the

head and lengthen up through the crown, keeping the

chin parallel to the floor. Have a sense that the spine

is finding its natural height, creating the experience

that the torso is lifted and space exists between it and

the pelvis.

NB. If you wish, you can practise for several rounds.

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Exercise 9: Thigh Stretch

Stage One

Method: i. Lie in semi-supine with a firm support

under the head.

ii. Place the feet outside the line of the hips

(approximately two feet or 60cms apart).

iii. With the arms outstretched, touch the back

of the heels with the fingers, or as near as possible.

iv. Exhaling, lower the right leg, moving the

knee across the midline of the body and down

towards the left foot. Keep the left leg still. The

shoulders should remain on the floor and the right

hip should rise as little as possible.

iv. Inhaling, raise the right leg to its original

position and repeat the movement done in number iv

with the left leg. This will complete one round.

Practise five rounds.

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Thigh Stretch -- Stage Two Method: i. In this second stage of the thigh stretch,

the hands hold the ankles. Raise the feet off the floor

to take a hold of the ankles more easily. This brings

the feet close towards the outside of the buttocks and

closer to each other. The feet remain outside the hip

line.

ii. Repeat as for stage one, remembering to keep

the shoulders and hips down as much as possible.

Practise five rounds.

NB. This is a much stronger and deeper stretch of the

thigh. If you have very tight quadriceps (the group of

muscles we call the thighs), then do not force the

stretch.

If it is not possible to hold the ankles, then repeat

stage one.

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Exercise 10: Vertebrae Stretch Method: i. After completing the Thigh Stretch, roll

over slowly onto the left side of the body. Bend the

left arm and support the head on the folded arm.

Make sure your chin is slightly tucked in. The right

arm is placed along the right hip and thigh. It is

important not to raise the head during the practice.

ii. Inhaling, slowly swing the right arm forward

and up above the head, while simultaneously moving

the right leg back. Keep the arm and leg as straight as

possible and parallel to the floor. Stretch at the end of

the movement, touching the ground with both the

hand and the foot, if possible.

iii. Exhaling, slowly swing the right arm

backwards and move the right leg forwards. Again

keep the arm and leg parallel to the floor. Stretch at

the end of the movement, touching the ground if

possible.

iv. Repeat 10 times.

v. Roll over and repeat the exercise lying on the right side.

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NB. You can repeat the practice again at a faster rate.

Alternatively, once established in the rhythm of the exercise,

you can build up the pace beyond the ten rounds.

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Exercise 11: Cycling Stage One Method. i. After completing exercise 10, roll onto the

back in semi-supine. Place the hands on the pelvic

bones so that the shoulders are not engaged in the

practice.

ii. Raise the feet off the floor and begin to cycle

at a height which is suitable for your lower back, i.e.

make sure your lumbar vertebraes keep contact with

the floor. Cycle slowly to begin with and then build

up the speed. After approximately one minute,

reduce the speed to slow motion, then rest.

The closer your legs are to the floor when you cycle,

the stronger the abdominal muscles will work. But at

the same time, it is important to keep the lower back

pushing down into the floor. Keep the breathing in

rhythm with the movement. Work with the

maximum range of extension, keeping the toes

pointed away.

iii. Bring the legs together and lower the feet to

the floor (on inhalation) to be in semi-supine. Rest.

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Stage Two Method. i. Repeat as above, except this time cycle backwards for approximately the same length of time.

Stage Three Method. i. Cycle forwards with both legs together, up to 10 times. Repeat backwards for the same count. NB. Only practise Stage 3 if the abdominal muscles can adequately support the back.

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Practise 12: Loin Stretch Stage One

Method. i. After completing the previous practice,

lengthen the legs out and slip the hands under the

lower back. Take a long slow inhalation and on the

exhalation bring the chin into the notch of the collar

bone and simultaneously push down on the hands

and forearms and move the back into an upright

position.

ii. Sitting erect with the legs outstretched and

the back straight, you are now in the Staff pose: the

hands flat on the floor on either side of the hips;

fingers pointing forward; the feet hip width apart with

the toes drawn towards you. You are now ready to do

the loin stretch.

iii. Raise the arms just below shoulder level.

The palms face one another with the hands shoulder

width apart. Inhaling, lean back as far as possible,

maintaining balance and a straight back.

iv. Exhaling, stretch forward as far as possible,

maintaining a straight back.

v. Stretch backwards and forwards 10 times.

Begin slowly at first and then build up the pace but

make sure that your alignment is maintained.

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NB. This is a movement that needs to come from the hips.

Keep the neck long and avoid leading with the chin and

rounding the back. You can sit on a firm cushion or folded

blanket. This will usually allow a greater ease of movement

from the hips. Be focused on the actual movement rather than

trying to over-extend yourself.

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Loin Stretch -- Stage Two

Method. i. Sitting in the same pose as for Stage One,

raise the left knee up and bring the foot up along the

inside of the right leg as near as possible to the groin.

Slowly lower the knee to the floor or place a support

under the knee if this is not possible: a folded blanket

or firm cushion, though a yoga block may be

sufficient.

ii. Move backwards and forwards 10 times in

the same manner as in stage one. When finished, lift

the left knee up with the hand so that the sole of the

foot is on the floor again, then slowly lengthen out the

left leg.

iii. Raise the right knee up and bring the foot

along the inside of the left leg as near as possible to

the groin. Repeat the practice as described above.

NB. The hips easily loose their square alignment in Stage

Two. Once the bent leg is in position, slowly ease the hip of

the straight leg backwards, while simultaneously bringing the

hip of the bent leg forward.

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With the knee supported

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Exercise 13: Butterfly

(Preliminary for easy pose and lotus) Method. i. Sitting upright with the legs extended, first

raise both knees up so that the soles of the feet are on

the floor. Bring the soles of the feet together so that

the knees move out and down and place the hands on

the floor, behind the back.

The hands could be rested on yoga blocks.

ii. Move the shoulder blades in towards the

spine and open the chest. Working from the root of

the thigh, raise the knees slowly up on inhalation and

down on exhalation. Move a little faster, if

appropriate, but keep the breath in the same rhythm

as the movement. Practise for 30 to 60 seconds.

iii. Push down on the hands, lift the buttocks off

the floor and move them as close as possible to the

heels. Bring the hands directly behind the back. With

the same rhythmic breath as above, raise the knees up

and down for 30 to 60 seconds.

iv. Bring the hands to the front and clasp

around the feet. Draw the heels as close as possible to

the root of the thigh. Using this clasp around the feet

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as a lever, lengthen as much as possible through the

back. With the same rhythmic breath as before, raise

the knees up and down for 30 to 60 seconds.

iv. You can continue to hold the pose while you

breathe consciously and release any point of pain or

tension.

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Exercise 14: Half Butterfly

Method. i. Sitting on the floor with the left leg

extended, bring the right leg up into position. With

the right hand on the outside of the knee and the left

hand around the outside of the ankle, place the right

foot as high up on the left thigh as possible.

ii. With the right hand now under the knee and

the left hand supporting the ankle, move the knee up

and down with rhythmic breathing like in Exercise 13

(Butterfly). Inhalation up, exhalation down. Practise

this for 30 to 60 seconds.

iii. You can hold the supported leg motionless

for some time while you breathe consciously and

release any pain or tension.

iv. Repeat with the left leg for the same length

of time, as illustrated on the photos.

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Exercise 15: Yoga Mudra Preliminary Method. i. Sit in easy pose, or on the heels or on a

chair. If sitting on the heels or on a chair, have the

knees about two feet apart (60 centimetres).

ii. Place the arms behind the back and clasp one

hand around the wrist of the other. Pull the arms

straight down so that the chest will expand and the

shoulders will move back and down.

iii. Keep the chin in a neutral position so that

the neck maintains its natural length. Turn the torso

slightly to be aligned with the right knee.

iv. Exhaling, move from the hips bringing the

chin down towards the right knee.

v. Inhaling, raise the torso slightly then on

exhalation, lower the torso and swing across to the

left knee. Inhaling, raise the torso slightly, ready to

swing back to the right side.

vi. Continue to move from side to side in the

same manner as above, for 30 to 60 seconds.

NB: The movements in this exercise are from the

hips. Avoid using the upper back to do the

movement. The torso moves as a whole.

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The photos below illustrate the Yoga Mudra

preliminary done sitting on a chair or on the heels.

The movement is exactly the same as pictured on the

previous page and according to the written directions

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Exercise 16: Spinal Twist Method. i. Continue to sit in the same posture as the

previous exercise. Bring length into the spine. Place

the right hand behind the back as close to the left side

of the waist as possible. The left hand holds the

outside of the right knee.

ii. Inhaling, ensure that the spine has

maintained its length and then, exhaling, twist the

torso to the right, without straining. Hold for several

breaths. Inhale and come back to centre.

iii. Repeat on the left side.

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EExxpplloorriinngg YYoouurr BBrreeaatthh

This manual began with a focus on conscious

breathing. The following exercises will enable you to

explore your breath in such a way that your

diaphragm is going to function as effortlessly as

possible in the correct way.

Practice 1: Awareness of the breath flow

You can lie down in semi-supine (page 59 fig.1)

or in a full supine position (page 59 fig.2) with a head

support. If you choose to lie down in a full supine

position, then you may find it more comfortable for

your back if you place a rolled up blanket under your

knees.

Allow the breath to be natural, trying not to

control it in any way. Observe the breath as it moves

in and out of the nostrils. To maintain this awareness

of your breath you can mentally repeat the words “in”

as you inhale and “out” as you exhale. Maintain this

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focus for several minutes but don’t be overly

concerned with time.

After some time (when it feels right for you)

shift your awareness to the navel and observe the

breath rising and falling. To maintain this awareness

of your breath you can mentally repeat the words

“rising” as you inhale and “falling” as you exhale.

Maintain this focus for several minutes, but don’t be

overly concerned with time.

After some time (when it feels right for you)

shift your awareness to the lower ribs and observe the

breath expanding and contracting. To maintain this

awareness of your breath you can mentally repeat the

words “expanding” as you inhale and “contracting” as

you exhale. Maintain this focus for several minutes

but don’t be overly concerned with time.

Finally, be aware of the whole flow of your

breath. Observe the natural breath as it moves in,

rises and expands and then as it moves out, falls and

contracts. After some time become aware of the floor beneath you and of your presence in the room

and sit up.

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Practice 2: Sectional breathing i Diaphragmatic breathing

Diaphragmatic breathing is sometimes called

abdominal breathing in different texts. Remember

that the movement of the abdomen is the result of the

diaphragm contracting, then relaxing. In either

position adopted for the previous practice, place the

little finger of your right hand on the navel and the

thumb of your left hand below it (as indicated on page

59 fig.3).

Which hand goes above or below does not really

matter and you could even change around from time

to time and see if your experience is any different.

Focusing on the area between the navel and

lower point of the sternum (the area beneath the right

hand) begin to expand the breath into this region.

The rising and expansion of the upper abdominal

region will become obvious. In learning to breathe

correctly you need to take care not to use the

abdominal muscles to draw the breath in. At the end of the inhalation, release the

diaphragm. Observe that the abdominal muscles

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relax as the diaphragm moves back into the chest

cavity.

Practise this deep diaphragmatic breathing for 3 to 5 minutes.

It is important to note that whilst yoga breathing practices require effort and awareness, they are never forced. Work to your own capacity.

ii Thoracic breathing This is also called mid chest breathing.

Staying in your chosen position, place the hands

on the lower ribs just below the breast (as on page 59

fig.4). Breathe into your hands so that you feel the

expansion and contraction of the rib cage. Increase

the length of the inhalations gradually to allow the

ribcage to expand fully, taking care not to force the

breath in any way. Let the exhalations move out as

long as possible so that a maximum contraction

occurs in the thoracic region of the rib cage.

Practise for 3 to 5 minutes.

There will still be movement in the abdominal

area as the diaphragm moves. Be aware of this but

emphasise the thoracic breath.

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iii Clavicular breathing This is also called upper chest breathing.

Staying in your chosen position, place the hands

on the upper chest (as on page 59 fig. 5). Breathe into

your hands now, making sure that you do not move

the shoulders.

Exhale and relax the clavicles feeling the

contraction of the upper chest under the hands.

Practise for 1 minute only.

Focus on deepening the breath into the upper

chest. You will still notice the movement of the

breath in the abdominal and thoracic regions.

However keep the focus on working the breath into

the upper chest.

Clavicular breathing is not encouraged as a

breathing practice on its own; rather it is a

part of a full yoga breath (sometimes called

complete rib cage breathing). Many yoga

breathing practices (pranayama) involve

only diaphragmatic and thoracic breathing.

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Practice 3: Full Yoga Breath

Lying down (as on page 58 fig1 or 2) bring your

awareness to your navel and start to bring the

inhalation into its diaphragmatic stage, noting the

expansion of the upper abdominal wall. Gradually

expand your breath into the thoracic chest. Finally,

move the breath into the clavicular chest.

If possible allow a small pause after inhalation

to bring your awareness back to the navel. Begin to

exhale, releasing the breath first at the diaphragmatic

region (upper abdominal wall) and then moving the

contraction into the thoracic chest as exhalation

continues. To encourage complete exhalation and to

move the contraction into the clavicular chest, you

may draw the lower abdominal wall in. This moves

the diaphragm further into the chest cavity. If

possible allow a small pause after the exhalation to

bring awareness back to the navel before the next

inhalation begins.

Practise for 5 to 10 minutes.

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Fig 1

Fig 2

Fig 3 Fig 4

Fig 5

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CCoonncclluussiioonn

We can only write about an ancient practice

with the language and understanding of our times.

The asanas (like the other seven limbs of yoga) are

perennial. The understanding and practice of the

asanas is by nature a personal inquiry into one’s own

psycho-physical nature. Such an inquiry encourages

the practitioner to take responsibility for their own

well-being.

Teachers are necessary to guide, instruct and

encourage us on the journey. But we do not practise

yoga to mimic the teacher. We practise to enhance

our own unique identity and discover who we really

are.

There are many forms of Hatha Yoga that have

developed over the years, each with a newly chosen

name. A perusal in any bookshop will unearth a great

variety of books on the topic All are valid if they

honour the spirit of yoga and work for you.

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Ultimately, there is only yoga as defined by the

essence of its meaning: union. In Hatha Yoga, each

individual person needs to discover his/her own path

by listening to his/her own body. You can follow the

pathway of various teachers and this is indeed often

necessary and needs respect. We can be grateful for

the teachings of the masters and those who have

deeply explored yoga and offer us their insights.

These are men and women who offer a genuine way of

practising and inspire us beyond our limitations.

With the right guidance, the journey into Hatha

Yoga enables us to decide our own pathway to create

inner and outer harmony. This and that labelling of

yoga fades away and there is only YOGA.

“…..yoga exercises, though being physical, are not

designed solely for the benefit of the body. They take

the total being into consideration and are just a part

of an integral psycho-physical system designed to

raise man (men and women) to the highest possible

level of being.”

B.Padmanabha Pillai “Yoga: A Way of Life” pg 2

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BBiibblliiooggrraapphhyy PILLAI B Padmanabha (M.A.).- Yoga A Way Of Life.- Published by Indirabai P., Pankaj Bhavan, Vazhuthacaud, Trivandrum-14, Kerala, India.- 1979. RAMA Swami, BALLENTINE Rudolf (M.D.), HYMES Alan, (M.D.).- Science OF Breath, A Practical Guide.- Published by The Himalayan International Institute of Yoga Science And Philosophy, Honesdale, Pennsylvania, U.S.A.- 1979.

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SSuuggggeesstteedd RReeaaddiinngg

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