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Yoga and Meditation

Lessons by Swami Paramahamasa Sivananda of Divine Life Society Hrikesh

The words Yo-ga denote Union-with God. It is from Him we come and it is unto Him we shall merge. This has been the aim of billions of believers for thousands of years. The agnostics have heckled them and the pseudo scientists have ridiculed them but faith go on.

There are many forms and practices of Yoga. These have been mentioned in the Patanjali Yogasutras & Hathayoga Pradeepika (both these scriptures available on this site Free Vedic Library). The techniques have been taught by many great saints. Now a days a lot of self styled Gurus are teaching it with all kinds of sales pitch, using flowing and flowering jugglery of words and charging fancy prices. To teach yoga one must be a self realised Yogi. A webmaster can use nice words but to learn yoga you need the words of wisdom of a realised master.

What we are giving you in this section are the authentic yoga lessons given by the legendary Indian yogi - Paramahamsa Swami Sivananda, of Divine Life Society, Hrikesh. He was a God realised Paramahamsa and one of the greatest yogis of the 20th century. It is beyond us to judge his greatness but just one example is the three great disciples he has produced. They are:

Swami Paramahamsa Satyananda Saraswati of the Bihar School of Yoga.

Swami Paramahamsa Chinmayananda Saraswati of the Chinmaya Mission.

Swami Paramahamsa Chidananda Saraswati, the present chief of Divine Life Society.

You cant expect to get a better yoga guide than him. Welcome to Swami Sivananda's divine guidance to Yoga - the path to union with God. Best of luck and God bless you.

Stage 1 Basic Lessons - Practical Lessons in yoga

Introduction 
I. Yoga And Its Objects 
II. Yoga Sadhana 
III. Yogic Discipline 
IV. Yogic Diet 
V. Obstacles in Yoga 
VI. Yoga-Asanas 
VII. Pranayama 
VIII. Concentration 
IX. Meditation 
X. Samadhi 
XI. Kundalini - The Serpentine Powers 
XII. Spiritual Vibrations And Aura 
Daily Routine For Aspirants - Spiritual Diary

Stage 2 Advanced Lessons - The Science of Pranayama
Chapter One 
Prana and Pranayama 
What is Prana? 
Seat of Prana 
Sub-Pranas and Their Functions 
The Colour of Pranas 
The Length of the Air-Currents 
The Centering of the Prana 
The Lungs 
Ida and Pingala 
Sushumna 
Kundalini 
Shat-Chakras 
Nadis 
Purification of Nadis 
Shat-Karmas (The Six Purificatory Processes) 
Dhauti 
Basti 
Neti 
Trataka (Gazing) 
Nauli 
Kapalabhati 
Chapter Two 
The Meditation Room 
The Five Essentials 
The Place 
The Time 
The Adhikari 
Dietetic Discipline 
Yogic Diet 
Mitahara 
Purity in Food 
Charu 
Milk Diet 
Fruit Diet 
Articles Allowed 
Articles Forbidden 
A Kutir For Sadhana 
Matra 
Three Bandhas 
Arambha Avastha 
Ghata Avastha 
Parichaya Avastha 
Nishpatti Avastha 
Chapter Three 
What is Pranayama 
Pranayama (According to the Gita) 
Pranayama (According To Sri Sankaracharya) 
Pranayama (According to Yogi Bhusunda) 
Control of Breath 
Varieties of Pranayama 
Three Types of Pranayama 
The Vedantic Kumbhaka 
Pranayama for Nadi-Suddhi 
Mantra During Pranayama 
Exercise No. 1 
Exercise No. 2 
Exercise No. 3 
Exercise No. 4 
Deep Breathing Exercise 
Kapalabhati 
The External Kumbhaka (Bahya) 
Easy Comfortable Pranayama (Sukha Purvaka) 
Pranayama for Awakening Kundalini 
Pranayama During Meditation 
Pranayama While Walking 
Pranayama in Savasana 
Rhythmical Breathing 
Surya Bheda 
Ujjayi 
Sitkari 
Sitali 
Bhastrika 
Bhramari 
Murchha 
Plavini 
Kevala Kumbhaka 
Pranic Healing 
Distant Healing 
Relaxation 
Relaxation of Mind 
Importance and Benefits of Pranayama 
Special Instructions 
Appendix 
Concentration on Solar Plexus 
Pancha Dharana 
Story of Yogi Bhusunda 
The Inner Factory 
Yogic Diet 
Sivananda’s Pranayama 
Kundalini Pranayama 
Questions and Answers 
Stage 3 Advanced Lessons - Kundalini yoga

THE FOUR STAGES OF SOUND 
PREFACE 
PRAYER TO MOTHER KUNDALINI 
EXPERIENCES ON AWAKENING OF KUNDALINI 
THE GRADATIONAL ASCENT OF THE MIND 
PRANAYAMA FOR AWAKENING KUNDALINI 
KUNDALINI PRANAYAMA 
KUNDALINI 
INTRODUCTION 

Chapter1
PRELIMINARY 
Foundation—Vairagya 
What Is Yoga? 
The Importance Of Kundalini Yoga 
Important Qualifications Of A Sadhaka 
Yogic Diet 
Sattvic Articles 
Forbidden Articles 
Mitahara 
The Place For Yoga Sadhana 
The Time 
The Age 
Necessity For A Yogic Guru 
Who Is A Guru? 
Spiritual Power 

Chapter2
KUNDALINI YOGA—THEORY 
Yoga Nadis 
Spinal Column 
Sukshma Sarira 
Kanda 
Spinal Cord 
Sushumna Nadi 
Para-Sympathetic And Sympathetic System 
Ida And Pingala Nadis 
Svara Sadhana 
How To Change The Flow In Nadis 
Other Nadis 
Padmas Or Chakras 
Petals On Chakras 
Muladhara Chakra 
Svadhishthana Chakra 
Manipura Chakra 
Anahata Chakra 
Vishuddha Chakra 
Ajna Chakra 
The Brain 
Brahmarandhra 
Sahasrara Chakra 
Lalana Chakra 
Summary Of The Previous Lessons 
The Mysterious Kundalini 

Chapter3
YOGA SADHANA 
How To Awaken The Kundalini 
1. Dhauti 
2. Basti 
3. Neti 
4. Nauli 
5. Trataka 
6. Kapalabhati 
PRANAYAMA 
What Is Prana? 
Pranayama 
Nadi Suddhi 
1. Sukha Purvaka 
2. Bhastrika 
3. Suryabheda 
4. Ujjayi 
5. Plavini 
6. Pranic Healing 
7. Distant Healing 
Importance Of Pranayama 
Benefits Of Pranayama 
Instructions On Pranayama 
ASANAS 
Importance Of Asanas 
1. Padmasana (Lotus Pose) 
2. Siddhasana (The Perfect Pose) 
3. Svastikasana (Prosperous Pose) 
4. Sukhasana 
5. Sirshasana (Topsy Turvy Pose) 
6. Sarvangasana (All-Members Pose) 
7. Matsyasana (Fish Posture) 
8. Paschimottanasana 
9. Mayurasana (Peacock Pose) 
10. Ardha Matsyendrasana 
11. Vajrasana (The Adamantine Pose) 
12. Urdhva Padmasana (Above Lotus Pose) 
Instructions On Asanas 
MUDRAS AND BANDHAS 
Exercises 
1. Mula Bandha 
2. Jalandhara Bandha 
3. Uddiyana Bandha 
4. Maha Mudra 
5. Maha Bandha 
6. Maha Vedha 
7. Yoga Mudra 
8. Viparitakarani Mudra 
9. Khechari Mudra 
10. Vajroli Mudra 
11. Shakti Chalana Mudra 
12. Yoni Mudra 
Other Mudras 
Instructions On Mudras And Bandhas 
MISCELLANEOUS EXERCISES 
Laya Yoga 
Anahata Sounds 
Bhakti Yoga—Classes Of Worship 
Mantras 
Eight Major Siddhis 
Minor Siddhis 
Power Of A Yogi 
Instructions On Siddhis 
Dharana (Concentration) 

Chapter4
YOGA ADDENDA 
1. Sadasiva Brahman 
2. Jnanadev 
3. Trilinga Swami 
4. Gorakhnath 
5. Swami Krishna Ashram 
6. Yogi Bhusunda 
7. Tirumula Nayanar 
8. Mansoor 
9. Milarepa 
10. Napoleon Bonaparte 
11. Teachings Of Kabir 
12. A Sham Latin Scholar 
13. Story Of An Aspirant 
14. Other Yogins 
Mystic Experience—Visions Of Lights 
Elementals 
Life In The Astral Plane 
Hints On Yoga 
Some Practical Hints 
The Spiritual Diary 
YOGA-KUNDALINI UPANISHAD 
Introduction 
Chitta And The Control Of Prana 
Mitahara, Asana And Shakti-Chalana 
The Padma And Vajra Asanas 
The Rousing Of The Kundalini 
The Sarasvati Chalana 
Varieties Of Pranayama 
Suryabheda Kumbhaka 
Ujjayi Kumbhaka 
Sitali Kumbhaka 
The Three Bandhas 
How Many Times Kumbhaka Should Be Practised 
The Obstacles To The Practice Of Yoga And How To Overcome Them 
The Rousing Of The Kundalini 
The Kundalini Reaches The Sahasrara By Piercing Through The Three Knots 
The Dissolution Of Prana And Others 
Experiencing Everything As Consciousness During Samadhi 
The Samadhi Yoga 
The Khechari Vidya 
The Khechari Mantra 
The Cutting Of Frenum Lingui 
The Tongue Reaches The Brahmarandhra 
The Urdhvakundalini Yoga 
Melana Mantra 
Sense-Objects, Manas And Bandhana 
The Entry Into The Sukha-Mandala 
The Six Chakras 
Abhyasa And Brahma Jnana 
The Four Kinds Of Vak 
The Absorption In Paramatman 
The Essential Nature Of Man 
Videha Mukti 
Non-Dual Brahman 
Kundalini Yoga 
Kundalini Pranayama 
Lambika Yoga 
Yoga—I 
Yoga—II 
Ideal Yoga 
Ten Commandments For Yoga-Students 
Yoga And Its Consummation 
The Gradational Ascent Of The Mind 
Experiences On Awakening Of Kundalini 
The Quintessence Of Yoga 
Practise Yoga To Prolong Life 
Perfection In Yoga 
Double Consciousness 
Wise Guidance For Sure Success 
Practice Of Yoga Asanas 

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