To withdraw the mind from external distractions, it needs to be healthy to begin with. This is why sleep is essential - it allows the mind to collect itself and keep its sanity.

Dreamless sleep (Delta Waves, frequency range: 0.5 TO 4 Hz, sattvic quality, yoga nidra) is the best sleep because it allows the body to go into deep recuperation, healing and experience atma. A dream sleep (Theta waves, frequency range: 4 Hz to 8 Hz, tamasic quality) still offers benefits but not as much as a dreamless sleep. Ideally, sleep should be the complete cessation of all mental activities.

1. Hatha Yoga - focuse on shat kriya, asana, pranayama, bandha and mudra (no yama, no niyama and no meditation)
2. Mantra Yoga - yoga using mantra to quiet the mind and reach an altered state of consciousness
3. Laya Yoga - same as Kundalini yoga, a yoga designed to awaken Kundalini. Laya means 'absorption' of the mind into the divine, similar to or the same as samadhi. This is not a beginner yoga
4. Raja Yoga - yoga of the mind through meditation. This controls the senses so focus is inwards. This is the yoga in Patanjali's sutras
5. *** Karma Yoga - surprisingly, this yoga is not included in the book. This is the yoga of action...of being a service to humanity
6. *** Jnana Yoga - also not mentioned in the book. This is the yoga of knowledge...scouring through texts, scriptures, expanding intellect to realize God
7. *** Bhakti Yoga - yoga of devotion. Attaining enlightenment through worship and devotion to a deity

This is a moral code consisting of 10 tiers to harmonize oneself with society and develop compassion for all living beings

1. ahimsa - don't harm anyone
2. satya - speak your truth
3. asteya - do not steal
4. brahmacharya - no sex
5. kshama - don't be reactive
6. dhrthi - mental fortitude
7. daya - good intentions
8. arjavam - honest state of mind
9. mitahara - don't fill-up the stomach, half full is good
10. sauca - be clean, inside and out

More extensive writings here: Yama

(p31) This is a moral code for oneself in order to be optimized. This builds fortitude and strength of character, dissolves anger, hatred and promotes peace and tranquility for self.

1. tapas - mental equanimity in the face of struggle; between doing it easy and hard, choose to do it the hard way
2. santosha - maintain balance of the mind - peaceful mind
3. asthikya - acknowledge god
4. daana - charity without expectation of return
5. isvara puja - be devoted to your god
6. siddhanta vakya sravana - study the sacred books
7. hri - own up to your mistakes and don't it again
8. mathi - devotion to god
9. japa - recite the mantras
10. homam - spiritual rituals

More extensive writings here: Niyama

These are physical postures that develops body strenth, balance, flexibility, endurance and optimization. Enhances good blood circulation which unblocks nadis for efficient energy flow. It primes the body for the next limb, Pranayama.

Unless specified, head should default to Jalandhara bandha, drshti should default to Ajna chakra, first 3 fingers should default to holding a body part. In doing both sides of the body, do the right first. Inhalation should be as long as exhalation when doing asanas. Only nose breathing. Every asana will consist of 3 to 48 vinyasas. For thin people, kumbhaka should be done on the inhale (antara/puraka kumbhaka). For overweight people, breath-hold should be done on the exhale (bahya/rechaka kumbhaka). Always rest the body for about 15 minutes after practice to transition the body back into the default world, and also to close the open pores of the skin.

Sri Sankaracarya mastered 84,000 asanas (symbolic). Through time, these asanas were lost in obscurity. T.K. learned 700 asanas from his guru, Ramanohana Bramachari (who mastered 7,000 asanas). Now, there are 84 acknowledged asanas. Back in the day, people in India cured all diseases using yoga asana and pranayama.

Before beginning the practice, take a moment and put the intention and focus in place - don't be mechanical with just movement. Establish heart, intention and focus before the practice. The book calls for chanting a sanskrit mantra, but without understanding, it's meaningless to me.

More extensive writings here: Asana

Ideal Place to Practice Yoga
A yoga practice is ideal when done in a clean, open space, away from the crowd where it's quiet and peaceful. It should be conducive to spirituality.

Diet Restriction
Food intake should only be 1/2 of the stomach's capacity (Mitahara) - never overeat. Food, sleep and activities should be no more and no less than ideal - just right. Oily and fried food should be avoided. Butter is not good, but ghee is good. Avoid eating after sunset.

Good Activities
Get up at 4 am and meditate or do yoga. Take a bath before sunrise on a river, stream or pond.

Nadis are energy pathways that should always be clear and unobstructed. There are 72,000 nadis converging on the Kandasthana, an egg-shaped etheric organ above the genitals and below the navel (in some schools, the nadis converge to their respective chakras and not the Kandasthana).Of the 72,000 nadis, 10 nadis are important in the following order:

1. Sushumna - between Ida and Pingala on the center in front of the spine, going all the way to the top of the head
2. Ida - female, left side of nose, extends to the tip of the left nose
3. Pingala - male, right side of nose, extends to the tip of the right nose
4. Gandhari - on the left eye
5. Hasti Jihwa - on the right eye
6. Poosha - on the right ear
7. Yasaswini - on the left ear
8. Alampusa - on the face
9. Guhu - at the base of the genitals
10. Sankini - located in the Muladhara chakra

Shatkriyas are purification processes preparing the body for optimum yoga practice. When the body/system is not cleansed, progress in yoga is slow - it's like driving a car with a handbrake. Shatkriyas are so essential that Nath yogis give it more importance than Yama or Niyama. Shatkriya is essential in maintaining proper balance of the doshas in the body - pitta, vata and kapha. It is also vital in maintaining the flow of prana through the nadis.

1. Dhauti Kriya - purification of the digestive system
2. Basti Kriya - purification of the colon and lower intestines
   
   
   1. Jala basti - inserting a tube on your anus to draw water in (preferably in a river), holding the water, and expeling it. This expedites the elimination process and gives luster in the person
   2. Shala basti - drawing in air to the colon. Go into Karnapidasana and begin to contract and release the anal muscles
(Personally, I haven't done Basti because it seems daunting. How many years of practice before you can suck water into your colon through your anus? Every morning, I perform water therapy and then do Nauli. My elimination is very regular and I feel my insides clean. That's enough for me. I don't have to go overboard on yoga. Besides, I find doing the hydro-colonic treatment more efficient.)


3. Neti Kriya - the book talks about using a thread running from the nose and out to the mouth. You pull on each direction 12x. Release through the mouth. This balances the kapha dosha.
(Surprisingly, the more popular Neti Pot is not mentioned in the book. This is what I do. With salted water in a water container, I pour water in one nostril and hold it there, gargling the water with my nose either my head tilted back and forward. This removes all my excess phlegm. I may continue spitting phlegm for the next 30 minutes. My breathing becomes free and clear after.)


4. Nauli Kriya - on Uddiyana bandha, the middle abdomen is pushed out and made to 'dance' left and right. This cleans the digestive system.
(I do this every morning as part of my routine. But I drink one liter of structured water first before doing Nauli.)


5. Trataka Kriya - gazing on one object until the eyes tear up. This destroys all eye diseases and makes one adept at Sambhavi mudra
(With my failing eyesight due to aging, I try to practice this daily, but it's difficult. Sometimes, I'm already 45 mins into Trataka and the eyes are still bone dry)


6. Kapalabhati Kriya - it's odd that the book talked about water cleansing through nose and mouth - this is already part of my Neti Kriya.
(For this kriya, I use the conventional Kapalbhati breathing. On Vajrasana, I do Kapalbhati and on the last exhale, I do Mandukasana while on Maja Bandha)

These are energetic winds. There are 10 vayus flowing within their respective nadis. When a vayu flows outside its nadi, disease happens. When sickness happens, it means prana vayu is not flowing - maybe the nadis are blocked and need to be cleaned through Shatkriya. To have a long life (like the rishis), prana vayu must be controlled through Pranayama.

More details here: Prana Vayu

Mudras are energy seals/locks that redirect prana to specific parts of the body and prevent prana from leeching out of the body. Asana and Pranayama make the body strong and live longer. However, Mudra and Bandha develop the Siddhis and cultivate power.

Details in this section: 20 Mudras

Method: (p59) On Tadasana (Mountain Pose, Samasthiti), inhale fully.

On the exhale, bend forward with straight legs, arms reaching to the back of the legs or on the floor, head to the knee (Adhomukha Uttanasana). Empty the lungs. Hold and observe sensations. Inhale while lifting the head up with straight back and gaze on the nose tip (Uttanasana Sthiti). Hold and keep awareness. Exhale as you bend forward again, head to the knee. Repeat this cycle many times. For beginners, tremors might be felt in the arms and legs - this is normal. Always keep the knees straight.

Padahastasana is a variation of Uttanasana - hands facing up underneath the feet or fingers on the big toes.

Benefits: Uttanasana removes all diseases in the lower abdomen and optimizes the digestive processes.

Method: (p67) From Tadasana, spread legs apart, one leg length. Press the palms together behind you for an inverse Prayer Pose. Turn the left foot 90 degress to the left and the right foot 45 degrees to the left as you turn the body to the left. Inhale fully. On the exhale, with a straight back, bend forward, chest to the knee. Empty the lungs and hold. Inhale as you come up. Do the other side. Come back to Tadasana. Keep both legs straight at all times.

Benefits: Stimulates the abdominal organs and digestion. Increases blood circulation in the brain (as the brain is below the heart)

Method: (p69) While on Tadasana, facing the side of your mat, jump so you land softly with legs spread apart (about 1 leg length). Inhale fully while raising the arms up. On the exhale, bend forward and put palms on the mat shoulder-width. As you bend forward, keep the back straight, and when you can't go further down, you can begin to round the back to take full expression of the forward bend. Bend the elbows as you touch the head on the mat. Hold the breath on empty lungs on this pose. Legs must always be straight. As you inhale, raise the body up until you are upright. Jump back to Tadasana.

Variation: B - clasping the hands behind you and swinging them overhead as you go into a forward bend. C - left hand on the right foot as right hand reaches up (torsional twist). D - hands on reverse prayer behind as you do a forward bend. E - hands on Cow Face

Benefits: Stretches the back of the legs and enhances digestion, enhances blood circulation in the brain (as the head goes lower than the heart), boosts spinal flexibility (on tortional twists)

Method: (p69) On Tadasana, inhale, bend the left leg (you can start with the right too) until the left heel touches the abdomen. Take the left arm around the back until the left hand grips the left big toe. On the exhale, forward bend with a flat back (you can round it when it couldn't go any further). Hold the Bahya Kumbhaka until you cannot. Inhale half-way looking up and continue to take the body upright. Do the other side.

Ardhabaddha Padmottanasana

Benefits: This removes impurities and deposits from the lower abdomen and facilitates digestion.

Method: (p73) Inhale on Tadasana. Exhale on the forward bend (Uttanasana). Inhale half-way looking up (tips of the fingers on the mat, back straight, head looking forward). Exhale, step back and assume a high plank (ideally, you should jump back, but I noticed this is injury-prone since at times, you will land on your toes and not on the ball of the feet). The body should be ruler-flat. Make sure the elbows point to the back. Breathe. Exhale, lower the body as you bend your elbow towards the back (not to the sides), while keeping the body straight. Stop before body touches the mat - only the hands and feet touch the mat.

Variation: The hands can either be by the chest or by the waist (more difficult). If by the chest, the toes should be tucked-in. If hands are by the waist, the top of the feet touch the mat.

Chaturanga Dandasana

Benefits: Improves core, pecs and triceps. Primes the body for arm-balancing (like handstands)

Method: (p73) From Chaturanga, inhale fully and simply lift the body up while the hip and legs remain where they are. Arms are now straight. The back will arch - this is a backbend. Lift the sternum and open the chest, even pulling the shoulders back. The hands should be aligned with the navel at this point. Keep the head upright (not tilting back) and Drshti (gaze) on the tip of the nose. Hold this inhale as long as you can (Antara kumbhaka).

Variation: In most yoga studios, from Chaturanga, the body is moved forward and lifts up into Upward Dog. I used to do this for many years, but I personally find it injurious on the deltoids (shoulder muscles).

Benefits: The natural slouching of the body will be addressed. Samana Vayu is activated enhancing digestion. The Apana Vayu is activated promoting elimination.

Method: (p77) From Chaturanga, inhale and revert into a High Plank, exhale and lift the pelvis up and push it back with legs and arms straight. You should look like an inverted "V". Still holding the exhale, perform Maha Bandha Mudra (chin to the chest, tummy pulled in and perineum muscle engaged). Breathe when needed. You should be able to hold this pose for 15 mins with regular practice.

Benefits: Stomach bloating and belching will go away.

Method: (p77) From Downward Dog, inhale and jump forward with legs going through the arms without touching the floor. You land sitting down with legs straight and together. Hold the inhale, remain seated with gaze on the tip of the nose. Exhale and move the body into a forward bend with arms reaching towards the feet - first 3 fingers grab the big toes. Legs remain straight - don't bend the knees. Hold the exhale and perform Mula Bandha (engaging the perineum muscle) and Uddiyana Bandha (pulling in the tummy). No Jalandhara Bandha (chin to chest) because your face should be on the knees.

In the beginning, there will be intense sensation on the back of the knees, the thighs and lower back. This is normal as long as you don't go beyond your safety edge.

Variation: Jumping through the legs is advanced and requires good core. You can simply walk or take a big step. Instead of holding on the big toes, you can hold the edge of the feet, the balls of the feet or clasp your hands around the feet.

Benefits: All diseases related to the stomach will be cured when practiced daily for 15 mins.

Method: (p83) From seated with straight legs together, bend the right leg so that the right heel rests high up on the left thigh. Right hand goes behind the back and grabs the right big toe. Inhale as you straighten the body up. On the exhale, bend forward towards the left leg with left arm reaching out to the left foot. Left hand grabs the left big toe. Hold the exhalation while doing Maha Bandha Mudra - stay there as long as you can. Inhale and come up and release. Do the other side.

Benefits: All diseases of the lower abdomen are cured. Apana vayu is purified and Kundalini is awakened.

Method: (p85) From seated with straight legs together, bend the right leg so that the right heel rests snugly by the right buttock. Inhale as you straighten the body up. On the exhale, bend forward towards the left leg with both hands grabbing the left foot. Hold the exhalation while doing Maha Bandha Mudra - stay there as long as you can. Inhale and come up and release. Do the other side.

Benefits: Prevents Elephantiasis (enlargement of the balls), all impurities in the nerves, ligaments and joints in the legs are dissolved. Increased strength and speed in walking and running. Nearby nadis are cleansed. Blood circulation is increased.

Method: (p85) This pose is so powerful, it is also considered a mudra - Maha Mudra or The Great Mudra. Doing this properly hastens the awakening of Kundalini.

Seated, with legs straight and together, bend the right leg so that the right heel is between the anus and genitals (this is for Hatha Yoga. For Raja Yoga, the heel should be between the balls and genital) and the thigh is perpendicular to the left leg to form an "L" shape. The left leg should not lean to any side and should remain straight with the back of the knee reaching down to the floor.

Inhale and raise your arms up 'til they touch while keeping the body upright. On the exhale, bend forward on the left leg with head to the knee. Pull the stomach in (Uddiyana bandha) and visualize you are pulling up prana from the pelvic region. Stay here for as long as you can hold the exhalation. Never do an inhalation while on a forward bend. When you have to inhale, look half-way up with a straight back, and exhale on the forward bend again. You can keep doing this for 30 mins before doing the other side.

Variation: The heel can be pressed against the inner thigh of the straight leg - but this is not as powerful since the heel does not activate a mudra. Anoter version is for the heel on the inner thigh to be lifted so that the ball of the foot is on the mat - this is very difficult and can be painful.

Janu Sirsasana

Benefits: This is a restorative pose which opens the hip and stretches the hamstring. All urinary diseases will disappear. Spleen problems and diabetes will be cured. Wet dreams will stop (but what crazy guy would want to stop wet dreams?)