Inner Yoga

Deepen your practice by learning the inner meaning of the asanas, the slow, controlled breathing necessary for effective meditation, the power of sound to focus the mind, how to improve your concentration, and how to connect every aspect of your yoga to the Divine Source.

Let Inner Yoga take you on a journey of self-discovery, exploring through yoga the rich layers of consciousness in a warm, intimate, empowering journey inward.

1. Acknowledgments
2. A Word from the Author
3. PART ONE
4. The Inner Dimension of Yoga
5. Love of the Supreme
6. Faith, God, and Yoga
7. Faith as Process
8. Progressive God Realization
9. The Shift in Self-Understanding
10. Locating the Center
11. Yoga as a Means to the Shift
12. Different Approaches to Yoga
13. Moving from One Approach to Another
14. Map of the Inner Journey
15. Point of Departure
16. Where Am I Now?
17. Where’s the Exit?
18. Characteristics of the Self …
19. … and of the Supreme Self
20. Guidelines for the Inner Journey
21. The Body and Mind – Obstacles and Vehicles
22. The Sound of Our Inner Voice
23. Pure Consciousness Distorted …
24. … and Reattuning with Reality
25. Meditation on Sound
26. Sketching the Journey of Mantra Meditation
27. Common Steps on the Path
28. Putting It into Practice
29. PART TWO
30. Tuning the Instrument:Posture and Breathing
31. Disclaimer: Who Is Responsible for Your Health?
32. Asana – Effortlessly Stable Posture
33. Groups of Asanas
34. Asanas Directly Related to Meditation
35. The Importance of Sitting
36. The Mechanics of Sitting
37. Sitting Asanas
38. Sukhasana: “Comfortable Sitting Pose”
39. Baddha Konasana: “Bound Angle Pose”
40. Virasana: “The Hero Pose”
41. Padmasana: “The Lotus Pose”
42. Siddhasana: “Perfect Pose”
43. Conclusion
44. Inversions
45. Introduction
46. The Two Types of Inversion – The Headstand and the Shoulder Stand
47. Adho Mukha Svanasana: “Downward-facing Dog”
48. Shirsasana: “Headstand”
49. Sarvangasana: “Shoulder Stand”
50. Setubandha Sarvangasana: “Bridge Pose”
51. An Easy Variation of the Shoulder Stand
52. Halasana: “Plow Pose”
53. Forward Extension
54. Paschimottanasana: “Sitting Forward Bend”
55. Backward Extensions
56. Matsyasana: “Fish Pose”
57. Bhujangasana: “Cobra Pose”
58. Spinal Twist
59. Ardha Matsyendrasana: “Half Spinal Twist”
60. Poses for Strength and Stability
61. Introduction
62. Tree Poses
63. Tadasana: “Mountain Pose”
64. Dwipada Vrikshasana: “Two-legged Tree Pose”
65. Chandrasana: “Moon Pose”
66. Ashva Sanchalanasana: “Running Horse Pose”
67. Basic Ashva Sanchalanasana
68. Parshvakonasana: “Side Angle Pose”
69. Parivritta Ashva Sanchalanasana: “Revolved Side Angle Pose”
70. Abdominal Strength
71. Urdhva Prasarita Padasana: “Upward Extended Feet Pose”
72. Relaxation
73. Introduction
74. Shavasana: “Corpse Pose”
75. A Recommended Daily Practice Session
76. Examples of Sequencing the Asanas
77. The Rishikesh Sequence
78. An Asana Sequence For Beginners
79. PART THREE
80. Prana and Breathing
81. Prana: The Energy of Life
82. At the Mercy of Prana
83. Why Practice Breathing?
84. Conscious Breathing
85. Start in Shavasana
86. The Intensity of Practice
87. Breathing in a Seated Posture
88. Balance
89. Relax and Work
90. Let’s Integrate the Stages
91. Pacing your Breath
92. The Inner Dimension of Breathing
93. PART FOUR
94. An Introduction to Meditation
95. Why Meditate?
96. What Is Meditation?
97. Nourishing Your Real Self
98. Establishing a Daily Meditation Practice
99. Help Yourself: Be Steady
100. What Do I Meditate On?
101. PART FIVE
102. Practicing Mantra Meditation
103. Layers of the Mind
104. Mantra – Adding Desirable Content to the Mind
105. Om
106. How to Chant Om
107. Reflection on Your First Meditation Session
108. How Fast Should I Recite the Mantra?
109. Getting the Most Out of Your Practice
110. Mantra Purifies the Heart
111. Sacred Resolution
112. Considerations of Time, Place, and Circumstance
113. Going Further in Meditation
114. Other Mantras
115. What to Do with These Mantras
116. Training the Mind
117. Advanced Meditation
118. Advanced Mantras
119. Bringing Bhakti into Your Practice
120. PART SIX
121. Addressing Obstacles to the Path
122. Facing Your Shadow
123. Practicing Yama and Niyama
124. Ahimsa – Nonviolence
125. Satya – Truthfulness
126. Asteya – “Nonstealing,” or Freedom from Covetousness
127. Brahmacharya – Celibacy
128. Aparigraha – “Noncollecting,” or Abstinence from Greed
129. Shaucha – Cleanliness
130. Santosha – Contentment
131. Tapa – Austerity
132. Svadhyaya – Spiritual Education
133. Ishvara Pranidhana – Surrender to the Supreme
134. Pleasant Experiences
135. Pleasant Distractions
136. Fame, Adoration, Distinction
137. Change of Heart
138. Conclusion
139. Sharing Between Teacher and Student
140. Sharing Among Equals
141. Helping Those Who Are Less Advanced than Ourselves
142. Summary: A Sharing from the Bhagavad Gita
143. Appendixes
144. What Is “Real” Yoga?
145. Suggestions for Further Reading
146. The Author