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asana

I consider asana to largely be Health and Exercise. Done everyday for an hour or so. The focus is to keep the body healthy and strong so that when we are sitting for meditation we are not distracted by its ailments. Strength, flexibility and balance are the primary focuses.

Exercise​

Activity
Gym
Walk
Hatha Yoga

Gym​

LiftPostureBreathing
Squats
  • Legs a little bit wide
  • Shoes pointed 45 degrees out
  • Barbell in the center of the foot
  • Going down all weight is on the legs not the back. There should be no pressure on the back.

Breath on the top Hold on the way down Breath out on the way way

Press
  • Clench butt
  • Tuck in core
  • Arch back to make room for bar
  • Breath in on the way up
  • Breath out on the way down
Bench
  • Back arched
  • Bend the bar like you are bending it down
  • Breath on the way up
  • Breath out on the way down
Deadlift
  • Back straight
  • Clench butt
  • Go up the knees
  • Take breath
  • Hold
  • Lift
  • Breath out on the way down
DayLift
TFSquats
TFPress/Bench Press alternate
TDeadlift
FPull Ups/ Chin Ups

Walk​

Take a walk in nature.

Hatha Yoga​

Even a brief stretch removes the stiffness of the body. The yogasanas that are done will change based on age and capability and there should be a plan of attack on what is done. But do 20 minutes of stretching to wake up with a focus on the breath.

Study​

A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya by Swami Satyananda Saraswati​

This book is gigantic and seems to include all aspects of Hatha Yoga. While I have some reservations about the Satyananda Saraswati lineage I do think the texts that have been written are detailed and cover a lot about health from a yogic perspective.

Hatha Yoga​

  • Hatha Yoga Pradipika
  • Gheranda Samhita by Satyananda Saraswati
  • Jivanmukta Gita by Swami Sivananda
  • Roots of Yoga

Health​

  • Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati
  • Dynamics of Yoga by Swami Satyananda Saraswati
  • Kundalini Tantra by Swami Satyananda Saraswati
  • Meditations from the Tantras by Swami Satyananda Saraswati
  • Prana Pranayama by Swami Satyananda Saraswati
  • Yoga Nidra by Swami Satyananda Saraswati
  • Yoga and Kriya by Swami Satyananda Saraswati
  • A Boon to Diabetics by Swami Sivananda
  • Ananda Gita by Swami Sivananda
  • Bazaar Drugs by Swami Sivananda
  • Blood Pressure: Its Cause and Cure by Swami Sivananda
  • Constipation – Its Causes and Cure by Swami Sivananda
  • Hatha Yoga by Swami Sivananda
  • Health & Diet by Swami Sivananda
  • Health and Happiness by Swami Sivananda
  • Health and Hatha by Sivananda / Life and Works Volume 2 by Sivananda
  • Health and Hygiene by Swami Sivananda
  • Hindu Fasts and Festivals by Swami Sivananda
  • Home Nursing by Swami Sivananda
  • How To Live Hundred Years by Swami Sivananda
  • Tantra Yoga, Nada Yoga and Kriya Yoga by Swami Sivananda