Health, Vigour and Beauty By Yoga

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Item Code: NAC781
Author: Yogacharya Dr. N.K. Mangla
Publisher: Aravali Books International Pvt. Ltd.
Edition: 2009
ISBN: 9788181500953
Pages: 198 (Throughout In Full Color Illustrations)
Cover: Paperback
Other Details 10.0 Inch X 8.0 Inch
Weight 540 gm
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Fully insured
Shipped to 153 countries
Shipped to 153 countries
More than 1M+ customers worldwide
More than 1M+ customers worldwide
100% Made in India
100% Made in India
23 years in business
23 years in business
About the Book

One may find many books on yoga written by great yogis in the past and even today. Most of the yogis emphasize mainly on the spiritually attainment through yoga practice. Due to certain inhibitions they skip the beauty aspect of human body. If we see the ancient sculptures of various religions and holy places in India we find vividness and character in the sculptures. These sculptures vibrate with rare sensitivity and warmth of emotions.

Can we achieve such a figure of body to which the other sex would like to adore? Yes the reply comes from the surgeon. But one knows the painful surgical aspects of these artificial means of beauty.

In the present book Yogacharya Dr. Mangal has discussed in detail the effect of yoga on health, vigour, vitality and beauty of human body. The glow on face well proportionate energetic body projected chest/breast well built arms legs and attractive personality, developed by yoga can be a matter of pride for any body. Majestic gait stout shoulders elastic body supple back flexible knees, slender waist, sparkling eyes and flat belly are adored by one and all. Regular practice yoga positive thinking and balanced diet can work wonders to enhance natural beauty both in men and women. All this has been discussed in the present books by Yogacharya Dr. N.K. Mangla vividly and logically.

About the Author

Yogacharya Dr. N.K. Mangal was born in Palwal (Haryana) on 19th July 1939. After early schooling in the hometown, he migrated to Delhi and acquired higher education including triple M.A.’s Ph.D. and D. Lit degrees. He served education department of Delhi government on various teachings and administrative assignments. He has authored about 100 works including research papers, poems, articles, editorials and books. The prominent among them are:

1. Yoga Dwara Swasthaya
2. Yoga Shiksha Part I
3. Yog Shiksha Part II
4. Yogs Shiksha Part III
5. Yoga Parichaya
6. Yoga Avom Manav Sewa Sansthana (Regd.) Eka Parichaya
7. Problems of City Passenger Motor Transport with reference to Delhi and Bombay.
8. Operational Problems of nationalized Motor transport with refence to Delhi, Mumbai Kolkata and Chennai.
9. Entrepreneurship Development
10. Udyamita Ka Vikas
11. British Novel

Yogacharya Mangla was editor of Yogadhara Vikas and Neelambra for many years. Yogacharya Dr. Mangla practiced yoga both in the morning and evening along with his disciples for three decades.


I feel highly elated to present this book before the readers. I have been a regular student and teacher of yoga for the last three decades. For that I have been conducting regular classes of yoga both in the dawn and the dusk to keep myself and my friends fir both physically and mentally. I had a great urge to share my experiences with people at large. With this feeling I have poured my heart mind and soul to make this book rich in contents.

The present book contains methods of pranayama and 84 asanas with technique, precautions, sequence of asanas, concentration on breath mind and body and benefits while practicing yogasanas.

I express my deep gratitude to all those who have helped me to make this attempt a reality. My sons, Divya, Bhavya, wife Mrs. Bina Mangla; grandsons, Utsav Langa; and daughter-in-law, Mrs. Rekha Mangla deserve special mention here for helping me in this endeavor. I am also thankful to sadhikas and Sadhaks of my classes. Shri joginder Kumar Sethi Yoga expert deserves my sincere thanks for helping me at every step in preparing this book. I express my thanks to Kuljeet Soni Photopia Galaxy Mr. Navin Khanna and Mr. Madan Goel, Director of Aravali Books international Pvt. Ltd. For their excellent work and cooperation.

I must express my sincere regards to my yoga guru Acharya Rajbir Tyagi who showed me the path to Yoga.

Introduction to Science of Yoga

Lord Sankaras is the originator of the system of yoga 84,00,000 asanas are mentioned in the classics of yoga. The main among them are 84,000 but 84000 are pre-dominant among them of these 84 are selected for special mention while 32 are considered more important and only eight or nine have been ranked as the most important and even among those four are singled out for special mention two of which are classed as outstanding and finally one is rated superior to the other. This one truly the king among 84 lakh asanas is siddhasana. None else but only lord Sankara do all the 84,00,000 asanas. The present book contains 84 asanas.

Yogasnas assume new significance in modern times. The western system of exercises aimed at developing the bulk and the power of the muscles is the most commonly used system all over the world. this system is based on processes generating great tensions in the muscles. There is no corresponding relation of any group of muscles. The exertion in performing these exercises is harmful to the osteo articular surfaces which are utilized in these movements. Consequently a pent up tension the motor organs of the body is sometimes accompanied by various degrees of organic injury and chronic arthritic and arthromyalgic incapacity, which cripples the able bodied can to some extent be traced to this single cause.

The yogic asanas on the other hand aim at a homogeneously integrated system of neuro muscular movements in which contraction of the muscles in always consciously followed by their relaxation. At every step a mental association is established with physical actions so that the unfathomable reserves and powers of the mind are harnessed for achieving a perfect physical culture of the body.

It is now being recognized that the mind and the body the psyche and the some interact and influence each other. Yoga maintains that far reaching effects can be produced by the effect of the mind.

Preface v
Introduction to Science of Yoga01-10
I Standing Group of Asanas
Natrajasana (Lord Shiva’s Posture)11-13
Tadasana (Pam tree Posture)14-15
Tiryak Tadasana (Swaying palm tree posture)16-17
Kati Chakrasana (waist rotating posture)18-19
Utthita Trikonasana (standing triangle posture)20-21
Dolasana (Pendulum Posture)22-23
Sirsha Angustha Yogasana (Head to toe posture)24-25
Utthita Jnau Sirshasana (Standing head between knees posture)26-27
Eka Pada Pranamasana (one legged prayer posture)28-29
Natvarasana (Lord Krishna’s Posture)30-31
Garudasana (Eagle posture)32-33
Eka Padasana (One foot posture)34-35
Utthita Hasta Padanguthasana (raised hand to big toe posture)36-37
Vatayanasana (flying horse posture)38-39
Moordhasana (crown based posture)40-41
Veerasana (Hero’s posture)44-45
Utthita Eka Pada Sirshasana (Standing foot to head posture)46-47
IIStomach Based Group of Asanas
Tiryak Bhujangasana (twisting cobra posture)48-49
Sarpasana (Snake Posture)50-51
Ardha Shalabhasana (half locust posture)52-53
Shalabhasana (locust Posture)54-55
Pooma Shalabhasana (full locust posture)56-57
Saral Dhanurasana (Easy bow posture)58-59
IIIBack Based group of Asanas
Chakrasana (wheel posture)60-61
Meru Akarshanansana (spinal bending posture)62-63
Supta Hasta Padangusthasana (finger to toe stretch)64-65
Sarvangasana (Shoulder stand posture)66-67
Halasana (Plough posture)68-69
Pada Utthanasana (legs raised posture)70-71
Hridaya Stambhanasana (Heart supporting posture)72-73
Naukasana (Boat posture on back)74-75
Jakdana Nivaranasana (Stiffness removing posture)76-77
Shavasana (Corpse posture)78-79
IVSitting Group of Asanas
Sukhasana (Easy Posture)80-81
Ardha Padmasana (Half lotus posture082-83
Padmasana (Lotus Posture)84-85
Siddha Yoniasana (accomplished posture for women)86-87
Swastikasana (auspicious Posture)88-89
Dhyana Veerasana (Hero’s Meditation Posture)90-91
Simhagarjnasana (Roaring lion posture)92-93
Yogmudrasana (Psychic Union Posture)94-95
Matsyasana (Fish Posture)96-97
Guptasana (Concealed Posture)98-99
Baddha Padmasana (Locked lotus posture)100-101
Jhoolasana (Swinging Posture)102-103
Kukkutasana (Cockerel Posture)104-105
Garbha Pindasana (foetus in the womb posture)106-107
Tolangulasana (Weighing scale posture)108-109
Vajrasana (Thunderbolt Posture)110-111
Ananda Madirasana (intoxicating bliss posture)112-113
Bhadrasana (gracious posture)114-115
Shashankasana (Posture of the Moon)116-117
Shashank Bhujangasana (Striking cobra Posture)118-119
Ardha Ushtrasana (Half Camle Posture)120-121
Ushtrasana (Camel Posture)122-123
Supta Vajrasana (Sleeping thunderbolt Posture)124-125
Merudandasana (Spinal Column posture)126-127
Nirlamba Paschimotthanasana (Unsupported back stretching Posture)128-129
Koormasana tortoise Posture)130-131
Upvistha Hanumanssana (Sitting Hanuman’s Posture)132-133
Brahamacharyana (Celibate’s Posture)134-135
Gorakshasana (Yogi Gorakhanath’s Posture)136-137
Parighsana (beam or cross bar posture)138-139
Ardha Matsyendrasana (Half Spinal twist)140-141
Dhanura Akarashanasana (Archer’s Posture)142-143
Pada Angusthasana (Tiptoe Posture)144-145
Gomukhasana (Cow’s Face Posture)146-147
Pada Prasar Paschimotthanasana (Legs spread back stretch posture)148-149
Janu Sirshasana (Head to Knee Posture)150-151
Bakasana (Crane Posture)152-153
VTopsy Turvy Posture
Sirshasana (Head stand Posture)154-159
VI Surya Namaskara (Salutions to the Sun)
Pranamasna (prayer Posture)160-161
Hasta Utthanasana (Hand Raising Posture)162-163
Pada Hastasna (Hand to Foot Posture)164-165
Ashwa Sanchalanasana (Equestrian posture)166-167
Parvatasana (Mountain Posture)168-169
Ashtanga Namaskara (Salute with Eight Parts)170-171
Bhujangasana (Cobra Posture)172-173
VIIMiscellaneous Asanas
Dhanurasana (Bow Posture)175-177
Siddhasana (Accomplished posture for men)178-180
Mayurasana (peacock Posture)181-183
Poorna Matsyendrasana (full Spinal twise Posture)184-186
Paschimotthanasana (Back Stretching Posture)187-189
VIIIBibliography 190
IXGlossary 191-195
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