1 Yamas
2 Niyamas
3 Asanas
4 Pranayama
5 Pratyahara
6 Dharana
7 Dhyana
8 Samadhi

Yamas has 5 important parts as under:-

i Ahimsa:
ii Satya:
iii Asteya:
iv Brahmacharya:
v Aparigraha:

Non-violence, Non-injury, Harmlessness;
Ahimsa is not merely non-killing, in its truest form it is to abstain from even the slightest harm to any living creature. Whether through deed, mentally, or verbally. Practice this by seeing Atman or God in everything. By injuring others you injure your own self and/or Gods creation. Ahimsa can only be practiced by a strong person, it is a wonderful quality of the heart! How to practice Ahimsa: One who has patience, forgiveness, and self-control can practice Ahimsa with ease. In practicing Ahimsa one should put up with insults, rebukes, and verbal assaults. Never retaliate or wish ill or harm to anyone

Truthfulness, Honesty;
Your thoughts, words, and actions should agree. Speak the truth at all times, do not twist or modify what you have seen or heard. Being true to one's own self is the highest form of Satya. If one is established in truth, or right speech, then other virtues will be gained quickly! If one is established in truth, then Vak-Siddhi will come - whatever you say will come to pass.

Non-stealing, Honesty, Non-misappropriateness;
Remember that desire or want is the root cause of stealing and dishonesty, rid yourself of the yearning for material objects or gains and the attraction to gaining objects through immoral means will cease.
If you are established in Asteya then all wealth shall come to you.

Continence, Control of Sensual pleasure;
The purity or freedom from lust in thought, word, or deed. This includes freedom from sexual thoughts, sexual urge, and attraction of sex. However, by suppressing the sexual energy one does not gain Brahmacharya but only leads ones self to perversions. Brahmacharya lies at the heart and being of Tapas and Yoga. Without control of the senses and having inner continence no spiritual progress is possible. There are certain yoga postures that will aid in establishing Brahmacharya, such as:-
Sirshasana (head stand) and
Sarvangasana (shoulder stand).
Eating Sattvic foods, performing Pranayama and Japa will also aid in having success in Brahmacharya.

Freedom from covetousness and possessions beyond one's needs; Aparigraha allows one to be free from the fear of loss, hatred & anger towards what other's have, or attachment and disappointment when things are lost or unattainable. By the practice of Aparigraha one is aided in the practice of Ahimsa (non-killing), Satya (truthfulness), and Asteya (non-stealing). A rule is to never take more than what you need for your simple and bare living. Through the daily practice of the proceeding five actions of Yama, or self-restraint, one will quickly gain progress upon the
spiritual path.

Niyamas has 5 important parts as under:-

i Shaucha:
ii Santosha :
iii Tapa :
iv Swadhyaya:
v Ishwar-Pranidhan:

Cleanliness;
Shaucha consists of purity externally and internally, too. This would fall under the old saying of, "Cleanliness is next to
Godliness." So for a yogi or yogin, to keep the external parts of the body clean by bathing, oiling the body, and wearing fresh
clean clothes made from natural fibers. Part of a yogi's external cleansing should also include keeping the hair clean and
combed. For internal cleansing one should look to having right diet eating Sattvic(pure) foods that are conducive to
meditation and come from pure sources. The best foods to eat are ones that come from organic sources grown with respect
of the earth and the environment. See the section on yoga diet for more information on proper foods.
When looking at asanas we can tell if the body is irrigated and pure on each side by how we bend and come into the posture.
If we are able to bend well on one side, with harmony, then that side is cleansed. If we are not within harmony then that side is
not properly cleansed and is out of harmony. This in turn will limit the amount of prana or biological energy carried through
that area of the body. Shaucha happens when both sides are cleansed and irrigated.

Contentment, Peacefulness;
B.K.S. Iyengar tells us that when we perform asanas we make blood fall on every cell like water onto turbines. Generating and
releasing hidden energy of our bodies and brings new light to every cell. The more light we bring into the body, into the cells,
the more we shall experience Santosha. An inner peace and contentment shall overcome us and fill us with joy and
happiness.

Austerity, Practical (i.e, result-producing) Spiritual discipline;
Some may define Tapas as austerity, however, it may be better to explain it as a burning desire to cleanse every part of the
body and mind. This is to make to senses and the body permanently pure and healthy. leaving no room for impurities,
whether physical or mental, to enter the body. Tapas can be defined as karma-yoga, the yoga of action, because it requires
us to act to keep each part of the body and mind clean and pure.

(Kriya Yoga) - self-study, spiritual study;

ईश्वर प्रणिाधानं सर्वक्रियाणां
परमगुरावर्पणन्तत्फल संन्यावा ।। ( योग २-१ भाष्यकार )

Offering of one's life to God

The last three parts of Niyama are known as auspicious yoga and enables us to reach the highest state of mind, to be free
and dissociated from the vehicle of the body and allows us to become one with the soul. We could call these last three
Niyamas as tools for building spiritual health in which our diet plays an important roll. Without introducing right sattvic diet as
part of one's daily routine then Tapas, Swadhyaya, and Atmanivedana can not practiced or obtained for one's spiritual
developement. Without a Sattvic diet and practice, wisdom and the fruits of Niyama will evade the student.

Asanas ( Physical postures ) are just one important step of the ladder of yoga with the help of which one can realize soul and God. :

Siddha
Padmasan
Swastika
Sukhasana
Gomukhasana
Shirshasana
Parvatasana
Tab 8
Tab 9
Tab 10

Technique:-Place your right heel between your anus and the genitals in such a way that the sole of the foot touches the left thigh. Then fix your left heel at the root of the generative organ. Keep your head, neck and back in a straight line. Fix your gaze either in the middle of the eyebrows or at the tip of the moss, as may be preferred. Both the knees should touch the ground. Make a Jnan Mudra, placing the hand on the respective knees. ( Janan Mudra - The index finger touches the middle of the thumb of each hand and the other three finger remains straight.)
Benefits:- Being the most useful posture for the mediation, it is as named. The perineum is automatically contracted, thereby directing the Prana ( Vital breath ) and semen upwards towards the brain. Passage of Sushamna opens up, steadies Prana, sense organs and mind; helps in maintaining continence due to the slackening of spermatic nerves caused by the pressure applied by the heel; enables the aspirant to bear the pairs of opposites ( e.g. pain and pleasure, heat and cold etc )	Active Giving
	Passive Reception

Padmasan (Lotus Posture) : -

Technique:-Place your left foot on the right groin and the right foot on the left groin in such a way that the feet join below the navel, at the abdomen. The soles of the feet should be fixed on the thighs and should look like lotus leaves. Now, keep your back, neck and head in a straight line, keep the knees firmly on the ground and the gaze at the tip of the nose, Place the hands on the heels, making Brahmanjali. Sit calmly.

Benefits:- It cures a number of diseases and especially strengthens the nerves below the waist region and makes them flexible. It keeps breathing normal and helps in concentration by quieting the mind and sense organs. The straightening of the spinal cord helps the free movement of Prana in the Sushumna. This is the best posture for breathing exercises and meditation.

Technique:
Stretch the legs to the front. Put the right foot in between left thigh and knee. In this position the right foot is entirely immersed in between left thigh and left knee. Likewise put the left foot in between right thigh and knee from below the knee. Neck and back should be straight. Put the palms on knees,upwards, join thumb and index finger, and this is called Yogamudra. The sight should be focused on the tip of the nose.

Benefits of Swastikasana:
This Asana is very comfortable for long hours of meditation. This Asana is most suitable for Pranayamafor, meditation, learning and spiritual activities. This Asana reduces the high blood pressure. Ailments of knees are cured from the practice of this Asana. As the backbone is kept straight in this Asana, pressure on Spinal-cord is relieved thereby strengthening the backbone. Flow of energy in Nadis (Energy channels in the subtle body) will increase. Cleansing of Nadis is one of the main benefits of this Asana. A pleasant feeling in the body arises and calmness pervades the body and mind. Auspicious vibrations and feelings will enter the mind as the name of the Asana is Swastika which means auspicious. Kundalini power is awakened by the regular practice of Swastikasana.

Sukhasana ( Comfort Posture )

Technique 1:-
Place the calf of your right leg on the left in such a way that the ankle bone of the left foot is not pressed and the big toe of both feet are visible. Make a finger-lock and place it in your lap. Stretch the shoulders up, keeping the waist and neck in straight line. The body should be slither too stiff nor too limp.
Technique 2
Place one leg below the other as may be convenient. Keep your chest, spinal cord and head straight as in previous pose and place the finger-lock in your lap. After taking up either of the two postures, sit calmly.

Benefits:- Aspirants like this posture the most as it is very easy and comfortable. In this posture one can sit in samadhi for several days. The body, prana and sense organs do not get tired easily and respiration remains normal.

Gomukhasana- ( Cowface Posture ): Place your left heel touching the right hip on the outside. After bending right leg, keep the right heel touching the left hip on the outside so that the left knee comes below the right. Make a finger-lock and place it on the upper knee.
Benefits: - This posture strengthens the knees and feet. It is suitable for recitation and study.

(Head-stand Posture):-
Technique:- Spread a folded blanket or keep a cushion on the ground. Locking the fingers make a sort of a cup and place it along with the elbows on the cushion or the blanket. Put the head in the finger-lock. Slowly raise the legs up until the whole body becomes vertically stretched. Balance the body on the elbows, palms and head.

Benefits: - If properly practised, this posture induces sound sleep and generally cures the disorders of mouth, nose, ear, and throat. The flow of blood is directed upwards so that the disorders of the upper organs are cured; sensory nerves, arteries and veins are activated; improves vision; maintains health, increases the span of life; helps in maintaining continence. The body becomes radiant and the concentration of mind improves. The flow of seminal energy is directed towards the brain resulting in sex-sublimation. The accumulation of this energy, known as Ojas Shakti, helps in meditation and makes the aspirant bright mentally and physically.

Note: - This posture must be practised for short periods only and should be followed by rest posture to restore normal circulation of blood.

Parvatasana ( Hill Posture ) Sit in Padmasana. Inhale to fill your stomach with Prana(air) and expand your chest. Raise the hands up fully stretched. Retain the breath as long as possible. Returne to the normal position while exhaling.
Benefits:- Prana becomes strong, chest broadens and the lungs are cleansed.

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Pranayama ( Control of Vital airs ) Seventy types of Pranayama with their benefits have been described in book, " First step to Higher Yoga " Pranayama removes the veil of darkness that obscures light and enables the mind to enter the state of concentration. The practice of Pranayamas also helps in attaining mastery over the senses.

Pratyahara ( Withdrawal of the senses ) This step relates to the control of senses of the body. By attaining perfection in Pratyahara, one acquires perfect mastery over all objects of enjoyment, whether they be worldly or spiritual and whether they are enjoyed by gross or subtle sense. Consequently, the aspirant becomes qualified for Samadhi (State of super consciousness). Then the mind does not run after subtle and gross objects nor does it allow the sense to acquire sense objects and thereby is acquired " Chttavrittinirodha" , cessation of all the modifications of the mind which leads to the knowledge of self. This destroys transmigration, the cycle of birth and death. Then the yogi automatically becomes qualified for the knowledge of Brahma and attains Nirvana ( Liberation)

DHARANA ( Concentration ) Dharana is fixing the mind at any special point or object. It may be understood that by simply concentrating on the external form of the chosen object there is no true realization or intuitional vision because the Vrittis ( mental activities ) are not quietened. However, the mind becomes still by ignoring all other objects.
Dharana can be External or Internal.
External Dharana is of five kinds, one for each element.
(i) Parthiva Dharana or Concentration on Earth Element: To fix the mind on a flower, picture of a saint, a black dot, the statue of a diety or on the symbol ( A-U-M) is known as concentration on Earth Element.
(ii) Jaliya Dharana or Concentration on Water Element: To gaze at the bank of a river or lake, on a waveless water while sitting by the shore of an ocean is known as concentration on water element.
(iii) Agneya Dharana or Concentration on Fire Elements: To fix the gaze on the flame of a candle, bulb of soft light or fire in the altar etc., is known as concentration of Fire Element.
(iv) Vayaviya Dharana or Concentration on Air Elements: Steadying the mind by constant touch of air by contact with any object, by the feel of heat or cold or going in and coming out of breath is known as concentration of Air Element.
(v) Shabdika Dharana or Concentration of Sound Element: To fix the mind on loud or semi-verbal Japa ( repetition of sacred syllables ) , on the murmuring of the river Ganga or the humming of the Bhramari Pranayama ( the sound heard from it ) , or any other regular sounds heard from inside on closed ears ( called Anahada Nada) is known as concentration on Sound Element.
Internal Dharana develops from the intense practice of External Dharana when the external support of concentration can be dispensed with in favour of concentration at the point where the unmanifest becomes manifest.
By constant practice, concentration becomes very powerful which is necessary for the entry into meditation.

Dhyana ( Meditation ) By intensifying Dharana, a state automatically arises in which a Sudhaka ( Student ) is not aware of time, space and causation beyond the object of meditation. In other words, the mind that is fixed on the object of meditation should not falter ever for a moment and should continue its identification with the object in one continuous stream. This continuity of flow is Dhyana or Meditation, isolated from time, space and causation. The consummation of this flow is Samadhi or super-consciousness.

Samadhi ( Super Consciousness ) when meditation shines with the object alone as if unaware of itself, this is known as Samadhi. In this state, the meditator acquire inner knowledge or the meaning of the object and does not experience anything else. Beyond this stage, by developing the different grades of Samadhi, one goes on to acquire knowledge of gross and subtle objects and ultimately attains the discriminative knowledge of Purasha and Prakriti ( The Supreme Spirit and matter ). For the Kosha (Mind Sheath), the different grades of Samadhi are the only means.

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