Asan Pranayam Mudra Bandh - Book Summary

This document is a comprehensive summary of "Asana Pranayama Mudra Bandha" by Swami Satyananda Saraswati, published by Yoga Publications Trust. The book is recognized internationally as a systematic yoga manual, widely used by yoga teachers and students.

Here's a breakdown of its key aspects based on the provided text:

Core Purpose and Content:

Systematic Approach: The book is a systematic manual guiding practitioners from the simplest to the most advanced Hatha Yoga practices.
Integration of Practices: It covers the interconnectedness of Asana (postures), Pranayama (breathing techniques), Mudra (psychic gestures), and Bandha (energy locks).
Holistic Development: Yoga is presented as a science of right living that works on all aspects of a person: physical, vital, mental, emotional, psychic, and spiritual.
Preparation for Higher States: The techniques presented aim to purify the body, mind, and energy systems to prepare for meditation and the experience of cosmic consciousness.
Therapeutic Applications: It includes a therapeutic index for use by doctors and yoga therapists, incorporating research on yoga's health benefits.
University-Level Standard: The exposition of yoga practices is brought to the standard of a university textbook.

Key Sections and Practices:

The book is structured into several main sections, offering detailed explanations and illustrations:

Asana:
- Introduction: Defines Asana as a steady and comfortable posture, crucial for meditation. It explains that Hatha Yoga asanas open energy channels and psychic centers, and control the mind.
- Classification: Asanas are categorized into:
  - Beginners Group: Including Pawanmuktasana Series (anti-rheumatic, digestive/abdominal, Shakti Bandha asanas), eye exercises, relaxation asanas, meditation asanas, Vajrasana group, standing asanas, and Surya Namaskara/Chandra Namaskara.
  - Intermediate Group: Padmasana group, backward bending, forward bending, spinal twisting, inverted, and balancing asanas.
  - Advanced Group: For experienced practitioners.
- Dynamic vs. Static: Distinguishes between dynamic practices (energetic movements) and static practices (holding positions for subtle effects).
- General Notes: Provides crucial guidance on breathing, awareness, relaxation, sequence, counterposing, time and place of practice, clothing, bathing, emptying bowels, diet, avoiding strain, age limitations, contra-indications, and termination of practices.
- Specific Asana Groups Covered:
  - Pawanmuktasana Series: Detailed introduction to anti-rheumatic, digestive/abdominal, and Shakti Bandha (energy block) groups, with specific asanas for each.
  - Eye Exercises: Techniques for improving vision and eye health.
  - Relaxation Asanas: Shavasana, Advasana, Jyestikasana, Makarasana, Matsya Kridasana, emphasizing deep physical and mental relaxation.
  - Meditation Asanas: Sukhasana, Ardha Padmasana, Padmasana, Siddhasana, Siddha Yoni Asana, Swastikasana, Dhyana Veerasana, Simhasana, focusing on steady, comfortable, and alert postures for extended meditation.
  - Vajrasana Group: Vajrasana, Ananda Madirasana, Padadhirasana, Bhadrasana, Simhagarjanasana, Veerasana, Marjari-asana, Vyaghrasana, Shashankasana, Shashank Bhujangasana, Pranamasana, Ardha Ushtrasana, Ushtrasana, Supta Vajrasana, detailing their physical and psychic benefits.
  - Standing Asanas: Hasta Utthanasana, Akarna Dhanurasana, Tadasana, Tiryaka Tadasana, Kati Chakrasana, Tiryaka Kati Chakrasana, Meru Prishthasana, Utthanasana, Druta Utkatasana, Samakonasana, Dwikonasana, Trikonasana, Utthita Lolasana, Dolasana, explaining their effects on posture, balance, and flexibility.
  - Surya Namaskara & Chandra Namaskara: Detailed sequences for solar and lunar salutations, emphasizing their holistic benefits.
  - Intermediate, Advanced, Backward Bending, Forward Bending, Spinal Twisting, Inverted, Balancing Asanas: These sections delve into progressively challenging postures, explaining their physical and subtle effects.
Pranayama:
- Introduction: Defines Pranayama as the "extension of prana" rather than just breath control, focusing on activating and regulating vital energy.
- Four Aspects: Explains Pooraka (inhalation), Rechaka (exhalation), Antar Kumbhaka (internal retention), and Bahir Kumbhaka (external retention).
- Pranic Body: Discusses the Pranamaya Kosha and the Pancha Pranas (Prana, Apana, Samana, Udana, Vyana) and their functions.
- General Notes: Covers crucial aspects like breathing technique, time, place, sitting posture, sequence, clothing, bathing, diet, avoiding strain, side effects, contra-indications, and the importance of a guru.
- Specific Techniques: Detailed instructions on Natural Breathing, Abdominal Breathing, Thoracic Breathing, Clavicular Breathing, Yogic Breathing, Nadi Shodhana Pranayama (with techniques and ratios), Sheetali Pranayama, Seetkari Pranayama, Bhramari Pranayama, Bhastrika Pranayama, and Kapalbhati Pranayama, outlining their benefits and precautions.
Mudra:
- Introduction: Defines Mudra as gestures that alter mood, attitude, and perception, linking physical, mental, and pranic bodies to redirect energy.
- Categories: Briefly outlines five groups: Hasta (hand), Mana (head), Kaya (postural), Bandha (lock), and Adhara (perineal) mudras.
- Specific Mudras: Covers Jnana Mudra, Chin Mudra, Yoni Mudra, Bhairava Mudra, Hridaya Mudra, Shambhavi Mudra, Nasikagra Drishti, Khechari Mudra, Kaki Mudra, Bhujangini Mudra, Bhoochari Mudra, Akashi Mudra, Shanmukhi Mudra, and Prana Mudra, explaining their techniques, benefits, and precautions.
Bandha:
- Introduction: Explains Bandha as 'holding,' 'tightening,' or 'locking' to redirect prana for spiritual awakening, acting on psychic knots (granthis).
- Specific Bandhas: Details Jalandhara Bandha (throat lock), Moola Bandha (perineum contraction), Uddiyana Bandha (abdominal contraction), and Maha Bandha (the great lock), including preparatory practices, techniques, awareness points, sequences, contra-indications, benefits, and practice notes.
Shatkarma:
- Introduction: Describes the six purification practices essential for Hatha Yoga, aiming for physical and mental purification and balancing the doshas. Emphasizes the need for expert guidance.
- Specific Practices: Details Jala Neti (nasal cleansing with water), Sutra Neti (nasal cleansing with thread), Shankhaprakshalana (complete intestinal wash) and its simpler version Laghoo Shankhaprakshalana, Vatsara Dhauti (cleansing with air), Agnisar Kriya (activating digestive fire), Kunjal Kriya (regurgitative cleansing), Vastra Dhauti (cloth cleansing), Nauli (abdominal massaging), Basti (yogic enema), and Trataka (concentrated gazing).
Psychic Physiology of Yoga:
- Chakras: Explains the concept of chakras as energy vortices, detailing the seven major chakras (Mooladhara to Sahasrara) with their locations, symbols, beeja mantras, presiding deities, and associated benefits.
- Nadis: Describes the network of subtle energy channels, highlighting the three main nadis: Ida, Pingala, and Sushumna, and their roles in balancing forces and facilitating spiritual progress.
- Prana and Lifestyle: Discusses how lifestyle affects the pranic body and the importance of yogic practices for energy regulation.
- Breath, Health, and Pranayama: Explores the vital role of the breath, correct breathing patterns, and how pranayama influences physical and mental well-being.
- Breathing and Life Span: Touches upon the correlation between slow breathing and longevity.
Therapeutic Index:
- Provides a basic guide to yoga practices for promoting general health and preventing common ailments, with a strong disclaimer to consult professionals for serious conditions. It lists various conditions and corresponding recommended asanas, pranayamas, mudras, bandhas, and shatkarmas.

Key Principles Highlighted:

Gradual Progression: The importance of starting with basic practices and gradually progressing to more advanced techniques is consistently emphasized.
Awareness and Breath Synchronization: Integral to all practices, fostering a deep connection between body, breath, and mind.
Non-Straining: A consistent message to avoid overexertion and listen to the body's limits.
Guidance of a Guru: Repeatedly stressed as essential for advanced practices, especially Shatkarmas, Bandhas, Mudras, and certain Pranayamas.
Holistic Integration: Yoga is presented as a path that integrates physical health, mental clarity, emotional balance, and spiritual growth.
Systematic Approach: The book's structure reflects a logical progression from foundational practices to highly advanced ones.

The book serves as a foundational text for Satyananda Yoga and is considered a definitive guide for serious yoga practitioners and teachers across various traditions.