MORARJIDESAINATIONALINSTITUTEOFYOGA

MORARJIDESAINATIONALINSTITUTEOFYOGA
NationalYogaWeek;
NationalYogaWeek;1212-18February2014
18February2014



YOGAFORPERSONALITYDEVELOPMENTOFYOUTH
YOGAFORPERSONALITYDEVELOPMENTOFYOUTH
PERSONALITYDEVELOPMENTOFYOUTH
Workshop:YOGAANDSPORT;
16-18February2014
18February2014
Workshop:YOGAANDSPORT;16


YogacharyaJadrankoMiklec
YogacharyaJadrankoMiklec
VicepresidentofEuropeanYogaFederation



INTRODUCTION
NTRODUCTION

ItisveryimportantforyoungpeopletopracticeallscientificallyprovenYoga
technologies:vyayam,asana,pranayama,meditation,etc.Thiswillhelpthemtodeveloptheir
personalityatallitslevels:self-confidence,moralvalues,friendly,happyandcompassionate
character,willpower,self-discipline,physicalhealth,harmoniousbehaviorandharmonywith
environment.

Traditionallyinyogaschoolstoyoungpeopleweretaughtbothvyayam(dynamic
exercising)andasana(position)practice.Weshouldunderstandtherealmeaningoftheword
asana.Asanameanspositionandnotexercise.Asanaisacomfortable,stable,andimmovable
position.Practicingdifferentpositionsaspartofanexerciseroutineiscalledvyayam.
VyayamisthedynamicpracticeofYogaposturesandotherexerciseswithoutholdinga
positionforsometime.Vyayamisnecessarytopreparethebodytofeelcomfortableand
stableinasana.Vyayamcanberelatedinitseffecttosport,butwithbasicdifferencethatin
vyayamyouhavecoordinationofmind,breathandmovementthatisnotthecasewithsport.

Integratingtheprinciplesofyogainsportwecanconsidersportinitseffectasvyayam.It
willdevelophealth,strengthandflexibilityofbodyandfullmentalpotential.Integrationof
YogainsportissimilarlikeintegrationofZenindifferentlifeactivities:ikebana,tea
ceremony,differentmartialarts,etc.Inthisway,practicingYogaandsportyouthwilllive
healthyandhappylifeandgivethebestcontributiontotheimprovementoflifequalityof
theirfamilyandsociety.



YOGAANDSPORT
YOGAANDSPORT


THEORETICAL ASPECT
Yoga can counterbalance the negative effects of sports. Today highlytrained children in
sportsandathleticscanexperiencephysicalproblemsinlaterlife.Thishappensbecausemany
sports coaches and instructors rarely pause to consider what they might be doing to a
youngster's body when they encourage him or her to concentrate on breaking records or
winning more matches. Young gymnasts, for instance, spend most of their childhood
practicing, in order to reach an international standard by the age of 14 or 15. The constant
practice demanded by today's high standards means that their bodies will have become
permanently deformed by the time they reach early adolescence. The same happens to
promisingtennisplayers,swimmers,trackandfieldathletes,dancers,andathletesfrommany
othersports.Asmostsuchactivitiesrequirethebodytobetwistedintounnaturalpositions,
sometimesforhoursonend,itisnotsurprisingthatintime,alljointsandmuscleswillbeout
ofalignment.If,forexample,onedamagesaknee,itwillinevitablyaffectotherjoints.Thisis
becauseeverythinginthebodyisinterconnectedandnothingworksinisolation.
Studiesonsportsandexercisehaveshownthatphysicalexercise,performedinabalanced,
recreational way, can help to reduce stress levels in the brain. It does this mainly by
encouraging the release of endorphins, the body's natural painkillers, which enable us to
overcomestress.

Muscle tears, hip diseases, achilles tendon pain, torn hamstrings, are all conditions
resultingfromoveruseofaverysmallgroupofmuscles.Inlaterlife,theseinjuriescanleadto
rheumatism, arthritis, gout, and the need for hip replacement operations. Far from making
peoplefit,modern,competitivesportsprogramstendtounfitthemforlateryears.
Pressure, expectations, and getting excited about winning in competitive sports, causes
increasedstressandleadstohyperventilation(breathinginquick,chest-heavingpants).This
kindofshallowbreathingtakesplaceintheupperpartofthechestonlyandthebalanceof
carbon dioxide and oxygen is disturbed (far too much carbon dioxide is expelled from the
body). When the CO2 concentration is too low, blood vessels in the brain contract and the
circulatory flow is reduced. Symptoms of this condition are: sudden changes of behavior;
nervousness;inabilitytoconcentrate;headaches; tiredness.Whenhyperventilationbecomes
the habitual way of breathing, in time, every organ in the body is affected, and can cause a
varietyofsymptomsas:hyper-sensitivenerveendings,aswellasabnormalsensitivitytonoise,
petrol fumes, perfume, wool, pollen, house dust, or certain foods. The classic sign of
hyperventilationissensationofpinsandneedles,especiallyinthehandsandfeet.
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Thecurefortheproblemofhyperventilationistolearnaproperyogicbreathingtechnique
(ujjayi breathing). Breath should become long (dirgha) and subtle (sukshma). Exercises
recommended by Yoga can release pent-up emotions and stresses which have led to the
problemofchronichyperventilation.
ByapplyingprinciplesofYogatosports,onewillenjoyathleticactivitiesthroughoutone's
life,stayshealthyandfit,andalsoachievesbetterresultsincompetitions.



PrinciplesofApplication
PrinciplesofApplication

Aregularyogaprogrammecanhelpanathletetobothachieve,andmaintainagoodlevel
ofstructuralfitness.Whenanathleteisstructurallyfit,theyaremorelikelytostayinjuryfree
andatthesametimebecomemoreenergyefficient.Thekeyistomakeyogarelevanttothe
athletebyunderstandingtheirsport'sspecificdemands,aswellashowitfitintotheiroverall
trainingschedule.

World class athletes do not react to information before it is necessary. They are more
present in the now and they have a clear mind that is not occupied with unnecessary
thoughts.Moreintegratedbrainfunctioningwillleadtoclearerthinkingandmoresuccessful
behavior.Inotherwords,morecoherentbrainfunctioningshouldtranslateintobetterresults
of an athlete's performance. Excellence in sports is all about reacting to situations on the
playingfield,andthequickeryourreaction,thegreateryoursuccess.Whenaplayer'smindis
established in Pure Consciousness, then all computation is done by Cosmic Intelligence,
automaticallymakingthebestpossiblechoices.
For competitive sportsmen, it is most important to be in the ZONE (Samprajnata
Samadhi),becausefromthatstate,thebodywillautomaticallyreactinthebestpossibleway.
When you are in the ZONE then there is perfect mind-body coordination and the body
follows the mind's intentions with ease. When you are in the ZONE, then the mind is free
fromdisturbingthoughts.Inthecaseoffightingwithanopponentinkarate,theopponent's
movementsappeartogoinslowmotion,allowingyoutonoticeeachofhisgesturesandplans,
even before he moves a hand or leg. On the contrary, when your mind is full of disturbing
thoughtsthenthesameopponentlooksveryfastandyoucannotdefendyourself.

Another principle is that flexibility of the mind determines the flexibility of the body.
Whenanathleterestrainsfromactingoninformationuntilitisnecessary,hismindbecomes
moreflexible.Themindbecomesmoreflexiblewhilewaitingtoreceivemoreinformationin
the gap. In a sense, it is forced to exist in a state of silence and freedom until that
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information is received. The minds of world-class athletes are fluid. Their thoughts are
moving like a river, rather than a frozen pond. Fluidity of thinking means they can make
adjustmentsintheirthinking.Theyarenotprisonersofthoughtstheyjusthad.Theyareable
to analyze a situation and when new information appears on the scene, they are able to
integratethatinformationseamlessly.Fluidityofthinkingalsomeansthemindissilentinside.
Because of the mind-body connection, when the mind experiences silence, the body will be
infusedwiththatsilenceaswell.Thismakesthemusclessupple.

Playersineverysportcanbeclassifiedbyhowmanypossibilitiestheyleavethemselvesat
the last second. The field of all possibilities is always available until the point of no return.
Thegreatathletesoftendotheunexpectedbecausetheydonotreacttoinformationbeforeit
is needed, they are able to make split-second adjustments and not establish a discernible
patternthattheiropponentcanread.Theyknowhowtoproperlydigestalltheinformation
whilewaitinginthegap(intheZONESamprajnataSamadhi)andthisallowsthemtohold
theiractionuntilthelastpossiblesecond.

YogaProgramforanInvincibleTennisPlayer
YogaProgramforanInvincibleTennisPlayer
sPlayer

Yoga has many benefits that will enhance your tennis playing skills. Physically, you may
notice:Increasedflexibility;Improvedbalance;Strongercoremuscles;Increasedlegstrength;
More stamina; Restored and revitalized energy; Injury prevention; Improved full-body
coordination; Symmetry and balance on both sides of the body. Yoga will improve your
physicalskills,butitalsohelpstotrainyourbrain!

Deepbreathingexercises(called"pranayama"inSanskrit)increaseyourbreathingcapacity
whilecalmingyourmind.Pranayamaimprovescirculationandcardiovascularstrength,butit
also develops greater focus and concentration. Practicing yoga will trainyour mind to relax
during a match, which will help you to play "in the zone" with all of your awareness on the
game.Withallofthebenefitsyogahastooffer,it'snowonderthattennisplayers,likePete
Sampras, Novak okovi, Serena Williams and others, have added yoga to their training
routines.

The psysical requirements in tennis are muscular strength, mobility, endurance, postural
balance and focus. A player needs high levels of energy, stamina, a balanced temperament
andpositiveattitude.Agameoftenniscanlastupto5hoursandoftenagameiseitherwon
orlostinthemindoftheathlete.Aplayerneedstobeabletomaintaingoodstroketechnique
throughout the game, whilst hitting the ball at high speed, they must position themselves
quicklytorecoverthecourttoreceivethenextball.Thisrequiresahighleveloffitness,good

mobility to move into position and excellent stability to deliver the shot. Good rotational
mobility of pelvis, torso and shoulders is required to ensure unrestricted movement and
enableadynamicreleaseofelasticenergy.Aplayerneedsgoodfootmobilitytoensurethat
thefeetarereceptivetothegroundandcanbelightandsteadythroughoutthematch.Agood
rangeofmovementwithintheshouldergirdleisrequiredtoallowforefficientfollowthrough
of the stroke. A player must also have excellent hand-eye co-ordination to hit the ball
accurately.Musclesusedintennis:Musclesofthefootandleggivepowerontheserveand
strengthduringgroundstrokes;Musclesofthetorsoandpelvicmusclesprovidecorestability;
Muscles of the shoulder girdle generate speed of the racket; Muscles of the arm and hand
assistinthepowerfuldeliveryofaforehandandbackhand.Thosemusclesshouldbestrong
andflexible.

Yogaprogrammedesignedwithanunderstandingofthetennisplayer'sbiomechanicscan
helpthemachieve functionalstabilitytheyrequireto remainstructurallyfitandinjuryfree.
Yoga therapy programme can remove common injuries in tennis, like: shin splints, tennis
elbow,shoulderpain,lowerbackpain,scoliosis,etc.

Itis important to be realistic about introducing additional training to tennis player often
already heavy schedule, so yoga programme should last between 5 to 30 minutes, enabling
tennisplayertoachievehistrainingtarget.



Yogicrecommendationsfortennisplayer.
ogicrecommendationsfortennisplayer

Inthemorningcleanthetongueandnostrils(neti).Thendotheexercises1to11fromthe
advanced sequence no. 1, folowed by twisting exercises for the spine. This sequence of
exercises should also be done before entering a competition and as a warm-up before a
trainingsession.Afterthetrainingormatch,torelaxtheeffortfromthe bodyandrecharge
the energy, do the exercises from 11 to 40 from the advanced sequence No.1. Eat Kolath
breakfastandfreshfruitjuices.Dosungazingandexposethebacktothesun(sunbath).Do
mentalpreparation(visualizationofperfectmovement).Havefaithinyourself,thinkingthat
youwillwin(placeboeffect).Practicebreathingcombinedwithaffirmationandvisualisation.
BreatheUjjayi.Withbreathmovethebody.Coordinatethepowerofbreathwiththespeedof
themovementofthebody.Beinaneutral,relaxedposition.Relaxeddoesnotmeanpassive
butinsideawake,withfullreadinesstomovethebodytowhereitisneeded,atanymoment.
Contractallbodymusclesonlyinthemomentwhenyouhittheballandinthenextmoment
againrelax.Aquickexchangeofcontractionandrelaxationgivesmoreefficiencyinplaying
tennis.Extendawarenesstotennisracket,ball,teniscourtandoponent.Feelingeverythingas
partofyou,thenthegameisplayedwithinyou.


Fewexamplesoftopathleteswhouseyogatoimpro
Fewexamplesoftopathleteswhouseyogatoimprovetheirperformance
examplesoftopathleteswhouseyogatoimprovetheirperformance
vetheirperformance

David
David James, England Goalkeeper:
Goalkeeper: I came to yoga as part of my rehabilitation process
butquicklysawthebenefitofanongoingpractice.I nowhaveregular sessions tokeepmy
musclesflexible,mybodyalignedandmymindfreefromstress.

TedJohnson,AmericanFootballer:
TedJohnson,AmericanFootballer:
TedJohnson,AmericanFootballer: prepares for playingin front of60,000 fans by doing
yoga.Tedstartedyogaasinjurieshadaffectedflexibilityinhisupperbody.Henowfindsheis
morecenteredandabletomakefastdecisionswithgreaterclarity.

Andy
Andy Murray, British Tennis no1:
no1: was introduced to yoga by his new fitness trainers Jez
GreenandMattLittle.Ithashelpedmealotwithmyfitnessandmymentalstrength...

Welsh
Welsh National Rugby Team:
Team: took up yoga as part of their World Cup preparations.
Fitness coach Andy Hore signed up the entire 55-man squad for weekly lessons to improve
theplayers'kickingability,speedandpower.

Keri
Keri Hehn, US Olympic Swimmer:
Swimmer: I do have to say, the day after I do yoga I swim so
much faster because my muscles are loose and I am not as sore... I would definitely
recommendyogatoanyathletethatwantsanextraedgebylearningabouttheirbody!

Novakokovi,WorldTennisno1:
Novakokovi,WorldTennisno1:Yogaisveryuseful.Inmyprofessionthereisalotof
Novakokovi,WorldTennisno1:
anxiousness. Weneedto relax, releasestresand achievebalance.Yogapracticehelpsusto
unite mind and body, to create balance. Purpose of yoga is to relax and find inner peace. I
learnedyogaononeislandwhereIwasonvacation.Ifyoupracticeyogaandmeditationfor
one hour early morning and evening, easily you become World champion.  Yoga and
Fitnessmagazin,February2009Beograd.


PRACTICALASPECT
RACTICALASPECT

MainprincipleofYogapractice
MainprincipleofYogapractice

AsanabecomesYogaAsanawhenthepersonexperiencesYoga(qualityofAnandasana-
Shavasana,Chetanasana)whileholdingtheposition.

Everyasanahasthreephases:entering,maintainingandcomingoutoftheposition.


TheenteringphaserepresentstheforceofcreationBrahma.Thisphaseisthefirstpart
of an asana. The body is placed in the starting position and slowly moves into the final
posture.Theentryphaseisofvitalimportancetoendupinacorrectstaticphase.Iftheentry
phaseisnotdonecarefully,theposturemaybedistorted,resultingintensions,painandother
harmfuleffects.

Thestaticphase(maintainingtheposition)representstheforceofmaintenanceVishnu.
Thestaticphaseisthefinalmotionlesspostureofthebodywhichistheactualasana.Inthis
phasethebodyiskeptinthepositionforacertainlengthoftime,whileonetriestouseonly
thenecessarymusclesandletthe bodyremainassteadyandrelaxedaspossible.Thisisthe
most important phase of the asana, in which the posture should be allowed to exercise its
effectonthebodywithoutanydisturbances.

ComingoutofthepositionrepresentstheforceofdissolutionShiva.Theexitphaseisthe
lastpart oftheasana,inwhichthebodyis broughtbackto aneutral,relaxedposition.This
partoftheyogaasanaoftencoversthemovementsoftheentryphaseinreverseorder.Itis
importanttoperformtheexitphaseproperlytoensurethatthebodyisleftinarelaxedstate
sothattheorganismmayfullyabsorbtheeffectsoftheexercise.

PerformingyogaasanasisthusanactionofGod(Ishvara).

The basic yoga position called Anandasana, Shavasana, Shivasana, or Chetanasana,
represents the unmanifest field of life, the Absolute, the Unified Field, the state of Yoga,
total wakefulness and peace of mind and body. From the Absolute, which is the field of all
possibilities,alldifferences(asanasforms)arecreated,maintained,anddissolvedagaininto
their source. Like that Anandasana represents the field of all possibilities, because starting
fromthatasanayoucanassumeanyposition.Whilemaintainingaspecificasana,oneshould
have the experience of the quality of Anandasana, together with the specific asana. This
introducesthequalityofYogaintotheasana,andonlythenisasanacalledYogaasana.With
theproperpracticeofYogaasanaweareintegratingmoreprogressivestatesofsilenceand
dynamism,untilwereachthestatewherewelive,atthesametime,infinitesilencetogether
with infinite dynamism. Then the state of Yoga (unity of opposites) is achieved. Thus the
practiceofYogaasanadevelopshigherstatesofconsciousness:Cosmicconsciousness(turiya
titha),etc.


Developingstrength,flexibility,andstructuralalignmentthroughthepracticeof
thedifferentseriesofasanas
thedifferentseriesofasanas

Differentseriesofasanasarebasicallyaseriesofphysicalmovementsdesignedtocorrect
badpostureandbringthebodybackintoalignment,thushelpingittofunctionefficiently,as
natureintended.Variousillsofthebody,causedbywrongmovement,maybecorrectedwith
the appropriate practice of the sequences of yoga asana. Old habits (samskaras) of wrong
posturesanduseofmusclesarethusreplacedbygoodhabits,leadingtocorrectpostures.As
ahabitcanbelearned, soitcanbeunlearned. Thebestwayofunlearningabad habitisto
replaceitbyagoodone(yogicsamskaras)untilthatbecomesinnateinitsturn.Youlearnto
replaceunconscioushabitsbyconscious control,andindoingso,pavethewayforoptimum
healthandmaximumachievementforrealizingfullmentalandbodilypotential.Thewayyou
moveinandoutofposturesismoreimportantthanthefinalstageofthepostureitself.That
is why proper movement in and out of asana should be learned from a competent yoga
teacherandnotfromabook.Practiceofthefollowingsequencesofasanaaleviateavarietyof
mental,emotionalandphysicalconditions.BeforeSukhapranayama,attheendofseriesof
asanas, you can introduce the practice of some pranayamas which are adequate to psychophysicalstateofthepractitioner.
Sun salutation consists of a series of flexion and extension exercises that integrate mind,
body, and breath. Sun salutation lubricates the joints, conditions the spine, and strengthens

everymajormusclegroupinthebody.Itcreatesbalance,stability,suppleness,andflexibility.
Ithasapowerfuleffectontheglandular,circulatoryanddigestivesystemsanditharmonizes
them.Ithasabalancingeffectonthenervoussystemandittonesuptheenergy.Itactsasa
strongantidotetostress.

ItshouldbepracticedatthebeginningofaYogasession,asawarm-upexerciseandshould
befollowedbyashortrelaxationinAnandasana.Alwaysdoanevennumberofcyclessothat
bothsidesofyourbodyareexercisedinabalancedway.Donotrushthroughtheexercises.
Maximumvaluecomesfromdoingthemslowly.Becarefulnottostrainbystretchingtoofar.
You should stretch only as far as your body is comfortable. Over time, more flexibility will
develop.Youshoulddefinitelynotfeelpainordiscomfortwhiledoingtheseexercises.Ifyou
havebackproblems,consultyourphysicianbeforestartingtheseexercises.Eachcycletakes
one to two minutes. After completing the final cycle, lie down on your back, arms at your
sides, with palms facing upward, for two minutes. Just allow your attention to easily be on
yourbody.Advancedstagesofpracticeincludebandhas,mudras,andmantrasoftheSun,to
enliven all levels of our mind and body. During Suryanamaskar sun light enters through
inhalation (prana) and strengthens every cell. Through exhalation (apana) impurities are
removed. Prana and Apana are the two Asvinikumaras (prana = anabolism, apana
=katabolism)inourbody.



Suryanamaskaramvariations:A,B,C,D
Suryanamaskaramvariations:A,B,C,D

DuringSuryanamaskarvariationA,youcanrepeattheSunmantraswitheveryexhalation.
DuringvariationB,whilestayinginAdhomukhasvanasanaforsevenbreaths,youcanpractice
all three bandhas (Maha bandha) after every second exhale (3 times). During variation C,
while staying in the Adhomukhasvanasana for seven breaths, you can lead your attention
along the spine from Muladhara to Sahasrara chakra and at the same time, with every
exhalation repeat the Sun mantras according to the chakras. During variation D, you can
repeat the Sun mantras with every exhale. Practicing Suryanamaskaram in this way turns it
into Surya Yoga, Ishwara Pranidhana, and Kriya Yoga. Ishvara pranidhana means that
Ishwara(God)isyouronlysupportinlifeandthisremovesfearsandreduceskleshas.



YogaSequenceNo.1
YogaSequenceNo.1
ThesequenceisstructuredinaccordancewiththeVedicprinciplesofpropersequencingin
the Asana-practise. Between each asana do nandsana for 10 to 15 seconds. Before
nandsanadofishrelaxationfewtimestoremovetensionfromneck,spine,jointsandlimbs.
Sequenceinvolvesmind,bodyandbreathandinfluencesall5koasofthebody(sthla-arra
-grossphysicalbody:annamaya-koa;liSga-arra/skUma-arra-subtle,astral,mentalbody:
prVamaya-koa, manomaya-koa, vijnamaya-koa/buddhimaya-koa; kraVa-arra -
causalbody:nandamaya-koa.Allasanaswomanstartsfromtheleftsideandmanfromthe

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rightsideofthebody.Allasanasinthesequenceshouldbemodifiedaccordingtothepsychophysicalandconstitutionalconditionsoftheperson.Onlythenthepracticeofyogaasanawill
have therapeutic effect. Before starting the sequence, do nandsana (bliss posture) and
stretchthewholebodytocentralizepositionofnavel(Brahmasthanofthebody).Ifthenavel
isinit'sproperplacethanthereiscorrectarrangementsofallinnerorgans.
1. Sukhsana - comfortable (sitting) posture with Ujjy breathing (restructuring the
properpositionofspineandbodybybreathing)-holdingasconvenient.
2. Peacechant-Sahanvavatu...;AsatomaSatgamaya...(soundandmeaningeffect).
3. Sankalpa-resolution(meaningeffect)-holdingasconvenient.
InThypresence,OLord,
FilledwithThygrace,
IamstartingYogaAsanas.
Grantmegoodhealth,energy,
Andefficiencyinlife.
IfeelThygrace,
Thydivinepresence.
4. SaXvhanandMarmamassage(abhyanga)-massageasconvenient.
5. AUYa Sandhi Vimochana kriy - eight joint release exercise (neck, shoulders, hips,
knees,ankles-repeateachmovement3times).
6. Bhastrik prVyma combined with basic movements of the spine - blacksmith's
bellows prVyma - 5 series of 10 breaths (in between series practise: SamasthitiZ
(standingpose)-withvariations,PrvaUttnsana(asymmetrical)-withvariations,
Tdsana (variations: lateral bend / twist) - with variations, Uttnsana (forward
bend) - with variations, CaturaSgadaV[sana (four-limbed stick posture),
rdhvamukhavnsana (upward dog posture), Adhomukhavnsana (downward
dog posture) - stay for six breaths, Chakravksana (sunbird), ]aUanksana (hare),
Vajrsana(diamond,kneelingposture)-withvariations.
7. Kaplabhti prVyma - shining skull - 4 series of 10 breaths in Vajrsana and 20
breathsinT[sanawhiletwisting.
8. Mah-bandha - great lock - practice first in TaYkamudr then in
Adhomukhavnsanaposture,(repeat5-10times).
9. Horse Power Prnyma - Avini-mudr - hors seal (practice in standing posture,
repeat5-10times).
10. Sryanamaskram-SunsalutationvariationA(repeat4times)andD(repeat2time)
withSun-mantra(bija)duringexhale.
11. nandsana-blissposture(holdingasconvenient).
12. Vellan-rollingtoleftandright(3timeseachside).
13. PdSanchalan-kneetochestexercises(3to5timeseachleg).

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14. Pavanamuktsana-supinepostureforeliminatinggasfromstomachandintestines-2
timesdynamic,1timestatic(holdduring3breaths).
15. Avsana-horsetwistingexerciseonback-2variationswithkneesbent(repeateach
variation6times).FinishwithrepeatingApnsana3times.
16. Ardha-JaYharapariv_ttiasana - lying twist and lateral stretch (each side hold during 3
breaths).FinishwithrepeatingApnsana3times.
17. nandsana-blissposture(holdingasconvenient).
18. Utthitekpadsana-elevationofthestretchedleg(2timesdynamic,1timestatic).
19. Katisana - lower back raised up posture - 1 to 2 times dynamic, 1 time static (hold
during3breaths).
20. Apnsana-postureforeliminationofapana(3to6timesdynamic).
21. VipartakaraVsana/SarvSgsana - inversion, halfshoulder stand or shoulder stand
(holdingfor6to12breaths).
22. nandsana-blissposture(holdingasconvenient).
23. Vimansana-aeroplaneposture(3to6timesdynamic).
24. BhujaSgsana-cobrapose-1timestatic(holdduring3breaths).
25. PriUYa T[ana Kriy - exercise for reducing tensions in the feet, thighs, buttocks,
increasingflexibilityofthewaistandtoningthesacro-lumbarareaofthespine(10to
20timesdynamic).
26. Avsana-horsetwistingexerciseonstomach -2variationswithkneesbent (repeat
eachvariation6times).
27. alabhsana-locustposture(repeat1to3timesdynamic).
28. nandsana-blissposture(holdingasconvenient).
29. Apnsana-postureforeliminationofapana(3to6timesdynamic).
30. Avsana - horse twisting exercise in sitting position - 2 variations with knees bend
(repeateachvariation6times).
31. DaV[sana-stickposture(1timedinamic).
32. Jnuirsana - head to knee posture - each side 1 to 2 times dynamic, 1 time static
(holdduring3breaths).
33. DaV[sana-stickposture(1timedynamic).
34. Vakrsana-spinaltwistposture-1timetoeachside(holdduring3breaths).
35. DaV[sana-stickposture(1timedynamic).
36. Paimottnsana - stretching the back (west) - 1 to 2 times dynamic, 1 time static
(holdduring3breaths).
37. nandsana-blissposture(holdingfor3to5min.).
38. FastprVyma-alternativenostrilfastprVyma(1to2min.).
39. N[-odhanaprVyma-breathingexerciseforpurificationofthen[s-5min.
40. Meditation-(20to30min.).ExperiencingSamdhi.

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Note: Asana that generate high levels of energy (in the sequence from 1-10) are better
performed in the morning, since these asanas provide enormous amounts of energy for the
utilization during the activities of the day. On the other hand, the relaxing asanas (in the
sequencefrom11-37),areappropriatelypracticedintheeveningtoprovidetheconditionsfor
healingandrecuperationofthebody.

Twisting exercises for the spine

Twisting exercises for the spine from Maharishi Swami dev Murti charge up the spinal
chord and thus recharge the human battery and build up an immense reservoir of energy.
These exercises are designed to improve the functioning of the spinal chord, blood
circulation, the vertebral discs, and the nervous system, and also for the awakening of the
dormantpowerswithin.Theyareauto-chiropracticbecausewhenthemusclesarecompletely
relaxedyoucanconsciouslyactivateonlycertainmusclestomovecertainvertebras,ordiscs
to its proper place. They also aid digestion and other functions of the internal organs and
prepare the body to perform other classical yoga positions. A healthy spine means that no
area of the spine is stiff and that you feel no pressure in the spine. There should be a light
feelinginthespine,asifitisfloating.Thesespinal-twistexercisesaredonewitheyesclosed
andthebreathmustbekeptinside,pushedwelldowntothenavel,andforaslongasitcanbe
retained. The only exception is exercise no. 12 in which the air is retained inside the chest.

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The exercises can also be done while holding the breath after exhale. There are 4 ways of
breathingwhichshouldbe,overperiodoftime,usuallyappliedinthefollowingsequence:

Inthestartingpositioninhaleandthenstarttwistingthebodywhileexhaling.
Whilecomingbacktostartingpositioninhale.
In the starting positionexhale and while holding the breath, twist and return
backtostartingposition.
Inthestartingpositioninhale(tothestomach)andwhileholdingthebreath,
twistandreturnbacktostartingposition.
Inthestartingpositioninhale(tothestomach)andwhileholdingthebreath,
twistleftandrightforaslongasyoucancomfortablyholdthebreath.

Whichwayofbreathingshouldbeapplieddependsontheconditionoftheperson.Always
startwithnormalbreathingwithoutholdingthebreath.Breathingshouldalwaysbethrough
thenose,withthemouthclosed.Ifthepersonismentallyandemotionallytensethanitwillbe
good toexhalethroughthe mouthatthe sametimeproducingthesoundAAAAAA.Older
peopleandthosesufferingfromheartdiseases,lungorthyroiddisorders,aswellasasthma,
or high or low blood pressure, should not retain the breath, but should breath normally
(exhaling during twisting, while inhaling return to starting position). Women should not do
theseexercisesiftheyarepregnantormenstruating.Theeyesshouldbekeptclosedandthe
awarenessshouldbeontheproperbreathingandspinemovement.Movethespineonlyhow
muchiscomfortable,donotstrain.Keeptheeyesclosedallthetimeandbeconsciousofthe
movement of the spine. The shoulders should remain on the ground during twisting. The
exercisesshouldbedoneintheearlymorningoratleastthreehoursafterameal.Theplace
whereyoupracticeshouldbewell-airedbutnotdraughty. Thebestplace isintheopenair.
Remembertodrinksomewaterbeforetheexercisessothatalltheinternalorgansarewashed
thoroughly.Afterwardsgotothetoiletandpasswater,beforehavingabathorshower.

Note:
Note
Beforedoingeveryexercise,assumeAnandasana(relaxingallmusculartension), breathe
normally, and have the mind at rest. In the beginning of the practice move the body with
breath(twistingasyouexhale,returningtothestartingpositionwithinhale).Ifapersonhas
lordosis, then one should place a folded blanket under the pelvis (fold it as many times as
necessary to make the position most comfortable). A person with kyphosis should place a
folder blanket under the thoracic curvature, and also a small (thin) pillow under the head.
Before twisting the spine, it must be stretched. At the end of each course of spinal-twist
exercises,dosomebalancingasana(Pratikriyaasana).Thepratikriyaasanaforcoursesdone
lyingontheback,sitting,orlyingonthesideofthebody,isApanasana(repeat6times).For
coursesinwhichyoulieonthestomach,doShashankaasanaandChakravakasana.


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Benefits:
Benefits:
Thespinetwistingexercisesstrengthenthemusclesbetweenthevertebras,deepestmuscles
oftheback,alongthespine,whicharemostimportanttomaintaintheproperpositionofthe
spine.Theymassagethenervesoftheperipheralnervoussystem,thusimprovingthe
functionsofallinternalorgans.Theyapplyuniformpressureonthevertebralbodiesandthus
strengthenthebonestructureandimproveitsflexibility.Furthermore,theseexerciesimprove
thecirculationwhichhelpstonourishthediscsandtorecovertheirnormalsizeandfunction.
Theypurifythenadis(energychannels)alongthespineandawakenthelifeenergyinthe
body(kundalinishakti).

SpinalTwistCourseI
SpinalTwistCourseI
I

ZeroExercise:
ZeroExercise
AssumeAnandaAsana.Keepthefeetaboutafootapart.Stretchthearmsoutatthe
shoulderlevel.Takeadeepbreathandpressitdownbelowthenavel.Whileholding
thebreath,twistthelowerpartofthebodytotheleftandturntheheadtotheright
withthechinpointingovertherightshoulder.Thebigtoeoftherightfootmusttouch
theheeloftheleftfoot.Thenturntheheadtotheleftwithchinpointingovertheleft
shoulder and the lower part of the body to the right with the toe of the left foot
touchingtheheeloftherightfoot.Repeatthesemovementsalternately4to5timesor
as long as the breath can be held within. Do the same exercise keeping the feet
together.Aftereveryexercise,dotheFishRelaxation.

FishRelaxation:
FishRelaxation:
Relaxation:
Lie down fully stretched in Ananda Asana. During inhale slowly raise the hands
(bendingthearmsattheelbows,whiletheelbowsthemselvesremainontheground)
and simultaneously raise the knees about a foot off the ground. During exhale drop
thearmsandlegstotheoriginalpositionslowlyturningtheheadfromrighttoleftand
nexttimefromlefttoright.

TheFirstExercise:
TheFirstExercise:
Assume Ananda Asana. Cross the right foot over the left. Stretch the arms out at
shoulder level. Take a deep breath, pressing it down below the navel and hold the
breath within. Then turn the head slowly to the right and feet to the left. The hip
shouldberaised.Repeatthisontheoppositeside.FishRelaxationfollows.

TheSecondExercise:
TheSecondExercise:
Itisthesameexercisewiththeleftfootcrossedovertherightfoot,followedbyFish
Relaxation.


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TheThirdExercise:
TheThirdExercise:
Assume AnandaAsana. Place theheel ofthe rightfootbetweenthebigandsecond
toes of the left foot. Stretch the arms out at shoulder level. Draw in a deep breath,
pressitdownbelowthenavelandholdit.Turnthelowerpartofthebodyslowlytothe
leftandheadtotheright.Theshouldersremainflatontheground.Inthisposition,
theanklebone,thelefthipandtherighteararetobeinaline.Repeattheexercise
alternately 4 to 5 times or as long as the breath can be held. Follow up with Fish
Relaxation.

TheFourthExercise:
TheFourthExercise:
Sameasabove,butwiththeheeloftheleftfootbetweenthebigandthesecondtoes
oftherightfoot.FollowupwithFishRelaxation.

TheFifthExercise:
TheFifthExercise:
AssumeAnandaAsana.Placetheoutsideoftherightanklejustabovetheleftkneecap.Stretchthearmsoutatshoulderlevel.Takeadeepbreath,pressitdownbelow
thenavelandholditwithin.Thenturnthelowerpartofthebodytotheleftandhead
totheright.Bringtherightkneeasnear tothe ground aspossible.The chinshould
moveabovetherightshoulder.Thenmovethelowerpartofthebodytotheright,the
rightkneetouching theground(ifpossible) andtheheadturnedtotheleftwith the
chinmovingovertheleftshoulder.Repeattheexercise4to5timesoraslongasthe
breathcanbeheld.ThendoFishRelaxation.

TheSixthExercise:
TheSixthExercise
Sameastheabove,buttheoutsideoftheleftankleplacedontheknee-capoftheright
leg.ThendoFishRelaxation.

TheSeventhExercise:
TheSeventhExercise
Thisexerciseisthemostimportantofalltheseexercises.Ifthereisnotimefordoingthe
wholecourseof12,theoneshoulddoatleastthisexerciseinallitsparts,withoutfail,bothin
themorning(whilestillinbed)andasonegoestobedatnight.Thiswillinducesoundsleep
andalsoremoveconstipation.Allregionsalongthespinebecomestrong:thecervicalregion
oftheneck,thoracicregionofthechest,thelumbarregionofthestomach,thesacrum,and
thecocyxialregion.Theybecomesupple,strong,andfreeofachesandpains.Cholesterolis
reduced and the nerves and arteries become clearer. These exercises are also beneficial for
diabetic patients, keeping the abdomen and buttocks in shape. They benefit the womb,
uterus,urinarytract,appendix,liver,spleen,thelargeandsmallintestines,navel,thekidneys
andotherorgansintheseregions.


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AssumeAnandaAsana.Raisingtheknees,placingthefeetnearthethighs/buttocks,
keepingthemoneandahalffeetapart.Stretchthearmsoutatshoulderlevel,drawin
adeepbreath,pressitdownbelowthenavelandholdit.Thenturnthekneestothe
left and the head to the right, with the left knee touching the ground and the right
kneetouchingtheleftheel.Thenturnthekneestotherightandtheheadtotheleft,
with the right knee touching the ground and the left knee touching the heel of the
rightfoot.Repeatthis4to5times.ThendoFishrelaxation.


Variation:
Variation:
In case that a person has problems in the lumbar region of the spine, then the following
combination of breathing and movement is recommended (this applies also to the other
spinal-twistexercises):Inhale deeply andthenexhalecompletelyandholdthebreath.Then
turnthekneestotheleftandtheheadtotheright,withtheleftkneetouchingthegroundand
therightkneetouchingtheleftheel.Atthesame timeturnyourheadandnecktotheleft.
Remaininthispositionaslongasyoufeelcomfortable.Then,whileinhaling,movebackinto
the starting position. Then repeat the same exercise in the opposite direction (knees to the
right,headtotheleft).Dothis3timesinbothdirections.

AssumeAnandaAsana.Jointhelegstogetherandbringthefeetascloseaspossible
tothebuttocks.Stretchthearmsoutatshoulderlevel.Drawinadeepbreath,pressit
downbelowthenavelandholdit.Turnthekneestotheleftandtheheadtotheright,
withchinovertherightshoulder.Theleftlegshouldtouchthegroundandtheright
footshouldremainovertheleftfootwithoutraisingthefeetofftheground.Thenturn
the knees to the right and head to the left, with chin over the left shoulder and the
rightlegtouchingtheground.Theleftfootremainsovertherightfootwithoutraising
thefeetofftheground.Repeat4to5timesoraslongasthebreathcanbeheld.Then
doFishrelaxation.

Assume Ananda Asana. Join the legs together and draw the knees over the chest,
stretchthearmsandholdthebreath.Turnthekneestothelefttotouchtheground
andtheheadtotheright.Thenturnthekneestotheright(againtouchingtheground)
and the head to the left. Repeat 4 to 5 times or as long as the breath can be held.
FollowupwithFishRelaxation.

AssumeAnandaAsana.Jointhelegsanddrawthekneesoverthechest.Thenrotate
the knees clock-wise and turn the head to the other side. When the knees go to the
right,theheadshouldturntotheleftandviceversa.Repeat4to5timesoraslongas
thebreath canbeheld. Then doFishRelaxation.Dothesame byturningtheknees
counter-clockwiseandtheheadawayfromtheknees(ifkneesareonleftside,then
turntheheadtotherightandviceversa).FollowupwithFishRelaxation.

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TheEighthExercise:
TheEighthExercise:
AssumeAnandaAsana.Joinbothkneestogetheranddrawthemoverthechest.Draw
inadeep breath, pressitdownbelowthenavelandhold it.Claspthe handsaround
theknees.Turnthekneesfirsttotherightandthentothelefttotouchtheground,
andatthesametime,turntheheadtotheleftandthentotheright(intheopposite
directionoftheknees),withthechinmovingovertheshoulderoneachside.Repeat
the exercise 4 or 5 times or as long as you can hold the breath. Follow up with Fish
relaxation.

After Ananda Asana, assume the same position as above. Clasp the knees over the
chestwithbothhands,androckthebodyslowlyforwardandbackwardwithoutjerks.
Breathshouldbedeep,presseddownbelowthenavelandheldallthetime.Thendo
FishRelaxation.

TheNinthExercise:
TheNinthExercise:
AssumeAnandaAsana.Liftingbotharmsandlegsintheair,makecyclingmovements
with both arms and legs: First in the forward direction for some time, then reverse.
Whilemakingthemovements,laughoutloudandboisterouslyutteringAAA-haaa,
haaa, haaa; EEE - heee, heee, heee; III - hiii, hiii, hiii; OOO - hooo, hooo,
hooo; UUU - huuu, huuu, huuu. This exercise replenishes the lungs with clean
andfreshairandremovesalltensionfrommindandbody.Thelouderanddeeperthe
laughter, the better the results. A baby does this exercise naturally. Follow up with
Fishrelaxation.
Assume Ananda Asana. Lift the arms and legs and do the cycling movements as
described above. But this time the mouth is closed and the boisterous laughter is
throughthenose(horselaughing).Theforceoftheairexpelsthetoxinsthroughthe
nose.ThendotheFishrelaxation.

TheTenthExercise:
TheTenthExercise:
Assume Ananda Asana. Join the feet together with the toes stretched and pointing
forward.Drawinadeepbreath,pressitdownbelowthenavelandholdit.Stretchthe
armsoverthebodyinfront,interlockthefingersandturnthepalmsoutwards.With
thearmsstretchedout,makeacircular,clockwisemovementfromtherightsideover
theheadtotheleftsideuptothenavel,turningtheheadtotheoppositedirectionof
thearms.Doit4to5timesoraslongasthebreathcanbeheld.FollowupwithFish
Relaxation.Thendothesameexercisecounter-clockwisefromtheleftsideover the
head to the right side up to the navel. The head should again turn in the opposite
direction of the arms, the chin moving over the shoulder on each side. Repeat as
above,followedbyFishrelaxation.

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TheEleventhExercise
TheEleventhExercise:
Exercise
AssumeAnandaAsana.Stretchthearmsabovetheheadwiththumbslinkedtogether
andraisedlittleofftheground.Keepthelegsstretchedoutwithfeetalsoraisedalittle
offtheground.Drawinadeepbreath,pressitdownbelowthenavelandholdit.Then
rollthebodyoverandovertotherightandthenoverandoverbacktotheleft.Doit4
to 5 times or as long as the breath can be held, followed by Fish Relaxation. (Note:
Thisgivesaself-massagetotheback).

TheTwelfthExercise:
TheTwelfthExercise:
Thislastexerciseisdoneinasittingposition.AssumePadmasana(Lotusposition)if
possible,orsitcomfortablycross-legged.Keepthespinestraightanderectandplace
thehandsontheknees.Drawinadeepbreathuptothechest(nottothenavelthis
time!)andholdit.Nowslowlyraisetherightshoulderuptotheearandbringitdown
againslowlywithouttiltingtheheadonanyside.Dothisaslongasyoucan.Thendo
thesamewiththeleftshoulderandalsowithbothshoulderstogether.

Assumethesamepositionasabove,placingthehandsontheknees.Drawinadeep
breathuptothechest,andholdit.Thenrotatetherightshoulderfrombacktofront
withouttiltingthehead.Goonrotatingaslongaspossible.Afterthat,rotateitfrom
fronttobackaslongaspossible.Dothesamerotationwiththeleftshoulderinboth
directions.

Assumethesamepositionasabove,placingthehandsontheknees.Drawinadeep
breathuptothechestandholdit.Nowrotateboththeshoulderssimultaneouslyfor
sometimeforwardsandthenbackwards,thenalternatelyforwardsandbackwards,as
longaspossible.

Thendothepratikriyaasanaandfinishuptheexercisewithfishrelaxation.












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1&2
Fish relaxation

5& 6

3& 4

10

11

12

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Pranayama
ranayama

ItmustbenotedthatthepracticeofPranayamashouldnotbedoneaftermerelyreading
books on the subject. The various forms of Pranayamas should be practiced under the
guidanceandinthepresenceofinstructors,whohavethoroughknowledgeofthemeritsand
demerits of Pranayama and understand the different natures and dispositions of the
practicioner.BysimplyimitatingtheYogaexercises,thebodywillbecomeweakandailments
will increase. The Yoga Siddhi says: Pranayama practiced systematically under proper
guidancecuresandpreventsmanydiseasesbut,ifirregularlydone,itcauseshiccup,asthma,
headache,earache,eyetroubles,etc.



Mudra
Mudra
AshviniMudra
AshviniMudra

Stand upright (Samasthiti) and tighten the fists while inhaling. At the end of the inhale,
swallow the breath (Aprakasha mudra), hold the breath, do Jalandhara-bandha (lower the
chindownandraisechesttopressthechin),tightentheperineum(Mula-bandha)andanus
(tightentheexternalanalsphincter,followedbytheinternalanalsphincterAshvinimudra),
andpullthemup.Menalsopulluptestesandladiestightenmuscleswhichregulateurination.
While keeping the anal contraction, pull the abdomen in slightly and the diaphragm up
(modified Uddiyana bandha). While holding the breath keep Jihva bandha and Shambhavi
mudra.Then,stillduringtheoverallretentionphase,releasethetwosphinctersoftheanus
and repeat this alternate movement of compression and release about five times. Then
tightentheanusasmuchaspossible,andwhilekeepingittightenedshifttheawarenesstothe
topoftheheadfeelingthatconsciousnessexpandsthereliketheraysofthesun,oropening
thepetalsofwhitelotus.Allowtheawarenesstobenaturallydrawnandabsorbedininfinity.
HoldforaslongasiscomfortableandthenopenJalandhara-bandha,exhaleandrelaxallthe
bandhas. Repeat this cycle seven times. While inhaling keep hands in chin mudra, during
holding of the breath keep the fingertips of each hand together near the navel, and during
exalingbendthethumbtothepalmandmakethefist.

Benefits:
Benefits:Ashvinimudraallowsenergytobeliberatedfrommuladharachakraandhelpsto
Benefits:
harmonize the flow of prana and apana. Its effects are mainly felt at the level of the pelvic
part of the parasympathetic nervous system. It fortifies the pelvic floor and acts against the
tendencyofptosis.Moreover,itdecongeststheanalvenoussystemandstrengthensthepelvic
muscles.Itproducesvitalityandstrengthandsoothesthenervoussystemwhilepreventingthe
organismfromaging.ThisexercisealsoawakensKundalini,allowingittotravelalongspine,
tothetopofthehead(Sahasrarachakra),thusenliveningtheentirebrainphysiology.Ashvini

21

mudra can also be practiced sitting in Padmasana, Siddhasana or Vajrasana. The best
positioninwhichtolearnthismudraistolieonthebackwithfoldedknees.





YogaNidra
YogaNidra

The sleep of yogis is called Yoga Nidra. The yogi does not sleep  only his body sleeps.
Jivatma (the Self of the yogi) is constantly awake. In the practice of Yoga Nidra, the yogi
relaxeshisbodypartsonebyoneandtherebyinducesaprocessofrelaxation.

BenefitsofYogaNidra
BenefitsofYogaNidra

Physical,mental,andemotionalstressisremovedbythepracticeofYogaNidra.Thebody
partsbecomeactiveandstrong.Severaldisordersofthebody,mind,andbrain,suchasstress,
diabetes,highbloodpressure,angina, heartdisease,andgeneralweaknessmaybecuredby
thispractice.BypracticingYogaNidra,controlonthemindbecomespossible.Bycontrolling
themind,the yogiovercomeslust,anger,pride,greedandattachment. Heleavesindolence
andbecomesactive.Theenergytodoworkismaintainedandfatigueisremoved.YogaNidra
provides the easiest way to reach the inner recesses of the heart. The person attains purity,

22

stabilityandpeaceby thispractice.It alsoendowsenergyandpeacetothemind,thebrain,

andthenervoussystem.

YogaNidraisanimportantprocessofYoga.Itspracticeleadsthepersonnotonlytothe
innermostrecessesofhisheart,butempowershimtoachievethestateofrestfulalertnessin
whichhisentirebeinggetsfilledwithawonderfulfreshnessandbliss.

Practice of Yoga Nidra: travel beyond final frontiers of macrocosmos (mahatomahiyan)
and deep within microcosmos (anoraniyan).

ScientificresearchonYogaandsport
ScientificresearchonYogaandsport
onYogaandsport

Published
Published Scientific research: Higher psychopsycho-physiological refinement in worldworld-class
Norwegianathletes:brainmeasuresofperformancecapacity
Norwegianathletes:brainmeasuresofperformancecapacity

H.S.Harung,F.Travis,A.M.Pensgaard,R.Boes,S.Cook-Greuter,K.Daley
OsloUniversityCollege,StOlavsPlass,Oslo,Norway,
Center for Brain, Consciousness and Cognition, Maharishi University of Management,
Fairfield,Iowa,USA
TheNorwegianSchoolofSportSciences,UllevaalStadion,Oslo,Norway,
IndependentScholarandManagementConsultant,Wayland,Massachusetts,USA,
DepartmentofExerciseandSportScience,MaharishiUniversityofManagement,Fairfield,
Iowa,USA

Corresponding author: Harald S. Harung, PhD, Oslo University College, PO Box 4 St
OlavsPlass,N-0130Oslo,Norway.

Publishedin:ScandinavianJournalofMedicine&ScienceinSports,February2011.
This study tested the hypothesis that the degree of psycho physiological development is
related to performance levels in world-class athletes. The world-class performance athletes
had significantly higher scores on the Brain Integration Scale, more rapid habituation to a
loud stimulus, and higher levels of self-development and moral reasoning than the control
athletes.Allthesemeasuresgivedifferentanglesintohowathletesmaybeabletoexcel.

Brain integration may be the next frontier of training for excellence in sports. The hand
moves;butwhomovesthehand?Brainfunctioningunderlieshowwemakemeaningofdaily
experiences; how we perceive the world; and how we respond to challenge. Higher brain
integration supports higher levels of self-development, higher ethical values and behavior,
andahigherqualityoflife.Methodsforenhancingbrainintegrationmaythereforebecritical

23

for becoming a champion. Inner development could give the added edge for outer
performance.TheBrainIntegrationScalemayprovideanobjectivemeasuretoallowathletes
and coaches to monitor growth of inner development, and by inference performance
potential,astheathletesactualizetheirathleticcareergameplan.


YogacharyaJadrankoMiklec
Jadranko Miklec is the author of six books and DVD on yoga. Title of first book is Yama,
second - Niyama, third - Asana and Pranayama, fourth - Yoga for the spine and beauty of
body,fifthTranscendentalMeditation,ReturntohealthandsixtScienceofVedicYoga.
JadrankoMiklecwastherepresentativeofYogaintheDepartmentofMinistryofJusticeof
Croatiaforregulationofapplicationofnonconventionalmedicine.Hepracticesandteaches
Yoga all over the World already for 30 years. He is master of Martial arts (karate). For 30
years he is teacher of Transcendental Meditation and for 19 years teacher of Maharishis
Vedic Science. Knowledge and support to teach Yoga Jadranko gained from Maharishi
Mahesh Yogi. Jadranko's knowledge about asanas and pranayama is based on teaching of,
A.G. Mohan (disciple of Shri T. Krishnamacharya), Maharishi Swami Dev Murti, other
Yogacharyas and his own insights which he gained trough the long practice and proper
understandingofYogaandMaharishisVedicScience.Jadrankohasalsoexperiencewiththe
application of Yoga and Ayurveda to sport and he was yoga trainer of one of the most
populartennisplayerintheworld.ForteachingyogaJadrankoiscooperatingwithMaharishi
Vedic Academy in Germany, Deutsche Gesellschaft fr Ayurveda, and Academy for living
healthy,USA.HeispresidentoftheAssociationforsportandrecreationSUNCE,Croatia.
HeisInternationalSecretaryGeneraloftheWorldAcademy ofAyurvedfromIndia.From
World Academy of Ayurveda, Jadranko received the noble prestigious award and title of
Vanaushadhi Bhishagacharya (Herbal Scientist) and expert for Yoga and Ayurveda. He is
also cooperating with Morarji Desai National Institut of Yoga in India. Jadranko Miklec is
vicepresident of European Yoga Federation and also member of the board of World
MovementforYogaandAyurvedaandisrecognizedtotrainYogateachers.

JadrankoMiklec,Mikleci25,10040Zagreb,Croatia
Tel:00385(0)12980663;Mobitel:00385(0)959147314;e.mail:jadranko.miklec@gmail.com
www.jadrankomiklec.com

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