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

Lift	Posture	Breathing
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

Day	Lift
TF	Squats
TF	Press/Bench Press alternate
T	Deadlift
F	Pull 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.

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