Ashtanga Yoga: the Yoga Tradition of Sri K. Pattabhi Jois: The Definitive Primary Series Practice Manual.pdf

Ashtanga Yoga: the Yoga Tradition of Sri K. Pattabhi Jois: The Definitive Primary Series Practice Manual.pdf
 

书籍描述

作者简介
Petri Raisanen (born 1967) is an internationally renowned and respected yoga teacher. A devoted student of his guru Sri K. Pattabhi Jois (1915 - 2009), he is co-owner and director of Ashtanga Yoga Helsinki, one of the world's largest yoga centres. He lives in Helsinki, Finland.

目录
Foreword by Guruji 7 Introduction 9 How to use this book 15 Ashtanga yoga 16 Instructions for practice 18 Treatments 20 Food 21 Styles of practice 21 Ashtanga yoga's history 22 Rishi Patanjali 24 Rishi Vamana 25 Sri T. Krishnamacharya 25 Sri K. Pattabhi Jois 26 Ashtanga yoga's eight limbs 28 Ashta anga 30 Yama 30 Niyama 32 Asana 33 Pranayama 34 Pratyahara 34 Dharana 35 Dhyana 35 Samadhi 35 Energy flows in the body 36 Prana 39 Nadi 39 Vayu 40 Chakra 41 Amrita bindu 44 The three qualities of nature 47 Practice methods 48 The breath 50 The locks (bandhas) 51 The gazing points (drishtis) 55 The system of linking breath with movement (vinyasa) 59 Mantra 62 The mantras in Ashtanga yoga 64 Opening mantra 65 Suryanamaskara mantra 66 Closing mantra, or Shanti mantra 67 The Primary Series asanas 68 Samasthitihi 70 Suryanamaskara 72 Suryanamaskara A 74 Suryanamaskara B 76 Standing asanas 79 Padangushthasana 81 Padahastasana 82 Utthita trikonasana A & B 85 Utthita parshvakonasana A 88 Utthita parshvakonasana B 89 Prasarita padottanasana A 90 Prasarita padottanasana B 92 Prasarita padottanasana C 92 Prasarita padottanasana D 93 Parshvottanasana 94 Utthita hasta padangushthasana & utthita parshvasahita 97 Ardha baddha padmottanasana 99 Utkatasana 101 Virabhadrasana A & B 102 Sitting asanas 104 Paschimattanasana A, B & C 104 Purvattanasana 107 Ardha baddha padma paschimattanasana 108 Tiryangmukhaikapada paschimattanasana 111 Janu shirshasana A, B, & C 114 Marichyasana A 116 Marichyasana B 118 Marichyasana C 121 Marichyasana D 123 Navasana 124 Bhujapidasana 126 Kurmasana & supta kurmasana 129 Garbha pindasana 131 Kukkutasana 132 Baddha konasana 135 Upavishtha konasana 136 Supta konasana 139 Supta padangushthasana & supta parshvasahita 140 Ubhaya padangushthasana 142 Urdhva mukha paschimottanasana 145 Setu bandhasana 146 Urdhva dhanurasana 148 Finishing asanas 150 Salamba sarvangasana 153 Halasana 154 Karnapidasana 157 Urdhva padmasana 159 Pindasana 160 Matsyasana 163 Uttana padasana 164 Shirshasana 167 Baddha padmasana & yoga mudra 169 Padmasana & utpluthi 171 Relaxation pose 172 Benefits and effects of asana practice 174 External effects 176 Internal effects 177 Specific effects and benefits of the asanas 178 Padangushthasana 179 Padahastasana 179 Utthita trikonasana A & B 181 Utthita parshvakonasana A 181 Utthita parshvakonasana B 181 Prasarita padottanasana A 180 Prasarita padottanasana B 180 Prasarita padottanasana C 180 Prasarita padottanasana D 180 Utthita hasta padangushthasana 181 Ardha baddha padmottanasana 178 Utkatasana 181 Virabhadrasana A & B 181 Paschimattanasana A, B & C 179 Purvattanasana 180 Ardha baddha padma paschimattanasana 178 Tiryangmukhaikapada paschimattanasana 180 Janu shirshasana A, B, & C 178 Marichyasana A 179 Marichyasana B 179 Marichyasana C 179 Marichyasana D 179 Navasana 179 Bhujapidasana 178 Kurmasana & supta kurmasana 178 Garbha pindasana 178 Kukkutasana 178 Baddha konasana 178 Upavishta konasana 181 Supta konasana 180 Supta padangushthasana & supta parshvasahita 180 Ubhaya padangushthasana 180 Urdhva mukha paschimottanasana 181 Setu bandhasana 180 Urdhva dhanurasana 181 Salamba sarvangasana 180 Halasana 178 Karnapidasana 178 Urdhva padmasana 181 Pindasana 179 Matsyasana 179 Uttana padasana 181 Shirshasana 180 Baddha padmasana & yoga mudra 178 Padmasana & utpluthi 179 Ashtanga yoga and natural rhythms 182 Beginners 182 Moon days 182 Menstruation 182 Pregnancy 183 Simple Sanskrit pronounciation guide 185 References and websites 187

内容简介
A physical and dynamic form of yoga, Ashtanga combines an impressive sequence of yoga poses with special breathing techniques to heat the body internally and allow safe stretching of the muscles. Ashtanga's enthusiasts point to the powerful impact of the practice on their overall health and well-being. Regular practice tones and strengthens the muscles, detoxifies the body, calms the mind and increases concentration. Each of the yoga poses in the Primary Series is presented both separately and as part of complete practice. The reader will gain a deep knowledge of the multidimensional philosophy of Ashtanga yoga and how it relates to everyday life.

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