Yoga Course For All by Dr. Hansraj Yadav

Yoga Course For All

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Yoga Course For All
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This book has been written on the basis of Yoga syllabus approved and recommended by the international Board of yoga Santa Cruz Mumbai India for the benefit of the students of school and colleges business executives administrators and other men and women of any age.

Various courses of psycho-physical practices of integrated yoga system are described for the development of physical health and hygiene mental relaxation and concentration emotional control and discipline spiritual enlightenment and development. All these things are possible through scientific training of dynamic static rhythmic psycho-physical yogic asanas control of bioenergy yogic pranayamas pacificator practices of Yogic pratyahara ethical moral values of Yogic yamas and niyamas balanced diet i. e. yogic aharas.

These courses have been formulated by the Yoga Institute on the basis of the experience and research of sixty years on medical and educational values of yoga ideology and technology.


About the Author

Yogacharya Dr. Hansraj Yadav was born on 12 may 1931 on Yogeswar Nagar, Dadar, Rampur, Dist. Jaunpur (U.P) in North India. He spent his early childhood at his father’s farm looking after their cows etc. and as per prevailing custom of those times was married at the tender age of 12 years. Thereafter the course of his life changed as he got on opportunity to go to school. With his keen enthusiasm hard work and correct guidance from his teachers he passed the 8th Std. in just three years. His late father Sangramji was a bhakti yogi and together with his uncle Jayramji the young Hansraj attended several spiritual discourses. He was so enamored by this that he studied the teachings of Satyarth Prakash. Sant Kabirdas, Panchtantra Hitopdesh, Geeta etc. He was initiated to the study of yoga by Pramhans Paribrakacharya of Uttar Kashi and was taught practices like various asanas prenaymas kriyas etc.

He was fortunate enough to meet several great yogis of his time form whom he leant a lot. His search for yogic knowledge brought him Bombay (Mumbai) where he met Gurudev Yogendraji the founder president of the yoga Inst at Santa Cruz and under his tutelage he completed the yoga teachers training course very effectively.

In 1958 he was invited by Prof. T. K. Tope to teach the students and staff of the university. Hansraj’s teachings in a simple yet scientific way were very much appreciated by his student and staff and their encouragement inspired him, to his life’s mission of teaching and promoting Yoga.

In 1959 he was invited to teach Yoga to the students and staff of the Allahabad University where he also taught other distinguished men of the city like Sumitrandan Pant etc.

In 1963 he conducted various yoga activities at the Yoga Inst. At Santa Cruz and in 1964 undertook the survey of nature cure Yoga & spiritual Inst. Of India under a Govt. of India sponsored Project.

In 1975 he was invited to teach at the Banaras Hindu University as a visiting Yogacharya. From time to time he was invited by other Universities in various countries like U.S.A, U.K, Hongkong, Thailand, Japan, etc.

At present he regularly conducts stress Management and other course at the invitation of several institutes Universities Business Organizations Banks and other Large companies for their staff.

His multifarious activities are:

Founder Member: International Board of Yoga
Founder chairman: krishna Yoga Ashram Trust
Founder President: Yadavesh Parmarth Pratishthan
Founder managing Director: Yogayana Professor M. Yamazaki Shiksha Samiti
Director: Bhavan’s Yoga Bharati, Bhavan’s college campus Andheri (w) Mumbai 400 058
Director: Yoga Kendra keshev Gore Smarak Trust
Yoga Professor: Yogacharya Diploma Training Courses various health guide courses

He has also written several books on Yoga.



With a view spreading the knowledge of yoga far and wide a seminar was recently held in Bombay by the FRYOG through the labors of the teachers students and well wishers of the yoga institute Santa Cruz under the guidance of the venerable Shri Yogendraji its President and Dr. jaydevji Principal. More than a hundred and thirty Yogis Yoga teachers and others interested in Yoga attended the seminar.

Of the many useful discussion which took place the most important one definitely was that regarding the syllabus for teaching Yoga. In the ancient days the teaching was done by the word of mouth and personal guidance of the guru to his few disciples. This was probably the only way of teaching Yoga.

But living conditions have changed much in recent times. The guru shishya individualized instruction is no longer practicable.

At the time we cannot allow the learning and practiced of yoga to be neglected and fall out of our life. The need for the Yogic practiced is actually more nowadays.

Therefore we have to think of ways and means by which Yoga can be taught to the young ones. Such procedures should apply to larger numbers quickly and effectively. Social life as it is organized at present gives each teacher of Yoga a large number of students to handle. It also makes it necessary for many interested learners to study the subject form books only.

The above seminar laid down the fundamental principles for a syllabus for yoga teaching and learning which will be suitable for use in schools and study by all those who are interested. The lessons have to be graded with great care to ensure a continuously progressive acquirement of physical and mental fitness. It was accepted on all hands that any course adopted has to consist of the following.

1. Simple but effective Asanas
2. Pranaymas
3. Kriyas
4. Psycho-somatic practices for pratyahar
5. Yama and Niyama to give ethical and moral values.
6. Knowledge of the qualities of various foods the powers of motivation, karma yoga theory Altruism. The syllabus drawn up by the seminar was approved and accepted by the International Board of Yoga Santa Cruz, Bombay, India.

This book is based on the syllabus mentioned above. I have tried to explain things to my best ability. I am very thankful to my friend Shri T.R.A Narayan of Santa Cruz who took great pains to improve and type the manuscript.

I am grateful to Shri S. Ramakrishnan, executive secretary and Shri M.K. Rajagopalan Production Manager of Bharatiya Vidya Bhavan who appreciated my effort and accepted the book for publication.

I will not attempt to express my humble gratitude to my revered Gurudev Shri Yogendraji. Mother Sita Devji and Dr. Jaydevji of the yoga institute Santa Cruz and Shri Vijayadev principal Yoga Education Centre Melbourne and Chairman Helen Vale foundation of Australia because I cannot find suitable words. Their personal kindness guidance and encouragement gave me the little knowledge that I have now all of whatever good things I posses is a gift from their.


Preface to the Second Edition

The promotion of yoga is the mission of my life. This book is based on my personal experience of teaching students, teachers business executives government administrators social workers and spiritual seekers for a number of years.

I was felling a little diffident when the first edition was published as there were a number a books available on yoga by many authors. But within a short time the first edition was sold out and I was greatly encouraged by the letters of appreciation received.

A German friend Mr. Gerhard Director Institute for Klassischen Yoga Nuremberg said to me what did you gain through this book? I replied economically nothing. Then he said you have given a wonderful guide for spiritual and Yoga seekers that is your gain. You have every reason to be satisfied. Everything cannot be counted in terms of money.

I am deeply indebted to the Bharatiya Vidya Bhavan for publishing the book with such an attractive get-up. Shri D.A. Chawda for the illustrations Shri E.G. Rangnekar of Air India for the cover design and Shri N.M Kadam block makers.

I am grateful to Seth Shri Ameerchandji Gupta for his generous financial assistance from his devidayal book Trust Bombay for publishing this book.

I am also grateful to Dr. T. R. Anantharaman Rector of Banaras Hindus University for prescribing this as the course book for the staff and students of Yoga Sadhana Kendra and for his message for the second edition




Preface V
Preface to the Second Edition IX
The Author X
Dedication XII
Messages XIII
Yogayana XVII
Patanjaliyoga Sutram XIX
Chapter I. The Contents Of Yoga
1 Man and His Mind 1
2 Why Yoga? 11
3 What is Yoga? 15
4 Yoga for all 21
5 Yoga for the Householder 25
6 The Techniques of Yoga 29
7 Selection of Proper Practices 36
Chapter II. Meditative Asanas
1 The Ways of Meditative Asanas 42
2 Meditative Practices 47
3 How to start 50
1. Sukhasana
2. Vajrasana
3. Padmasana
4. Swastikasana
5. Gomukhansana
6. Yogendra Rhythm 61
Chapter III. Cultural And Curative Asanas
1. Asanas for Extremities 64
a. Talasana
b. Utkatasana
c. Konasana
d. Bhadrasana
e. Bakasana
f. Tolasana
g. Kukkutasana 77
2 Asanas for the Spine 78
a. Merubanda
b. Posterior Stretching 84
i. Yoga Mundra
ii. Paschimottanasana
iii. Hastapadasana
iv. Trikonasana
v. Halasana 94
c. Anterior Stretching 96
i. Bhujangasana
ii. Dhanurvakrasana
iii. Matsyaasana
iv. Chakrasana
v. Shalabhasana 105
d. Rotation or twisting of the Spine 106
i. Vakrasana
ii. Ardha Matsyendrasana
iii. Konasana III 109
e. Intra Abdominal Compression 110
i. Pavan Muktasana
ii. Mayurasana 113
f. Head low Practices 115
i. Sarvangasana
ii. Vipritakarni Asana 121
g. Relaxation 122
i. Yogendra Nispanda Bhava
ii. Savasana
iii. Makarasana 131
Chapter IV. Yogic Hygiene
1 Danta Dhauti 134
2 Jihwa shodhan 136
3 Jalaneti 137
4 Kapala bhati 140
5 Trataka 142
6 Surya Dhyan 143
7 Chandra Dhyan 144
8 Vama and Dakshina jatru Dhyan 144
9 Nasikagra and Bhroomadhya Dhyan 145
10 Satkarmas 148
Chapter V. Pranayama
1 Yogendra Pranayama No 1 166
2 Yogendra Pranayama No 2 167
3 Yogendra Pranayama No 4 169
4 Yogendra Pranayama No 5 172
5 Yogendra Pranayama No 6 174
6 Bandhas 178
Chapter VI. Pratyahar
1 Yoni Mudra 181
2 Chart of Ashtanga Yoga 185
Chapter VII. Guidance For Yoga Practice
1 Ideal Habits for Yoga 189
2 Guidance for Regular Practices 196
3 Yogic Diet 201
4 Regulation of Yogic Practices 209
Conclusion 214
Appendix I.
Yoga syllabus for Secondary Schools 217
A Practical Course of Yoga for the Layman 224
A Practical of Yoga for Women 226
A 21q day short Yoga Teacher Training Course 228
Introducing yoga into institutes of higher learning 230
Suggested Plan of Introducing Yoga 231
Fundamentals of Yoga Education 233
Yoga in Schools 236
Training for Yoga Teachers 239
Yoga for the Common man 240
General Observations 241
Appendix II.
Books Recommended for Study 243
Yama and Niyama 245
The Test of Greatness 247
Between the Hiss and Bite the Difference 250
Brahmacharya 252
Patience A Great Virtue 256
I,I,I so long as it is Convenient 259
The Cause of Fear 261
Your Destiny as you Like it 262
Compassion Another Great Virtue 265
Divine Favour through Teacher 267
Self Realization with a Broom in Hand 269
Destiny 271
Spiritual Guidance from Cook 272
Spiritual Enlightenment not by cash Payment 275
Chapter VIII. Yogayana
1 Yoga is a high conceptual Science it is our country Heritage 282
2 General Instructions 283
3 Introduction 285
4 What is Yoga? 285
5 Syllabus 286
6 Talk 287
7 Course in Yoga 288
8 Integrating Yoga is daily life 288
Chapter IX. Yogic Theory and Practices for Heart care
1 Yogic Theory practices for Stomach 292
2 Yogic Theory practices for Lungs 293
3 Yogic Theory practices for Spine 294
4 Yogic Theory practices for Stress Management 295
5 Yogic Theory practices for Personality development 296
6 Yogic Theory and practices for Students 297
7 Yogic Theory and practices for women 298
8 Yogic Theory and practices for Senior citizens 299
9 Yogic Theory and practices for Spiritualists 300
Chapter X. Integral theory course for yoga teachers 301
Chapter XI. Pranayama for mental Relaxations 307

Sample Pages 

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