slokas, bhajans & yoga book - Ygic.us

SLOKAS, BHAJANS &YOGA

YGICSLOKAS, BHAJANS & YOGA40. Durga (Sarvaswaroope… & Namaste...) 15. 41. Vishnu (Namah samasta… & Sashankha…) 1542. Narasimha (Ugram veeram… & Gayatri) 1543. Hyagreeva (Gyaanaananda… & Gayatri) 1544. Shiva (Karpoora gauram…) 1645. Dakshinamurti (Mauna.,Gukaaro.,Na guror.&Dhyaana.) 1646. Subrahmanya (Mayooraadhi-roodam…) 1647. Hanuman (Yatra yatra…) 1648. Kubera (Om Raajaadhiraajaaya…) 1649. Sudarshana (Om Kleem Krishnaaya…) 16,1750. Surya (Aaditya.., Sarva..& namah poorvaaya..) 1751. Chandesvara (Neelakantapadaambhoja…) 1752. Andal (Sri Vishnuchittha…) 1753. Cow (Sarvakaamadughe devi…) 1754. Bilva (Tridalam…)55. Tulasi (Yanmoole…)171756. Ashwatha Tree (Moolato brahma…) 1857. Night Prayer (Karacharanakrutam…) 1858. Peace (Shanno mitrah…) 18--------------End of third year slokas-------------59. Ganesha (Sarva vighnaharam…) 1860. Mahalakshmi Ashtakam (Namastestu mahaamaaye…) 18,1961. Durga Devi Sooktam (Namodevyai mahaadevyai…) 19-2362. Panchaakshara Stotram (Naagendra Haaraaya...) 2363. Sudarshana Ashtakam (Pratibhata sreni…) 2464. Shasta Pancharatnam (Loka veeryam…) 2565. Navagraha Stotram (Japaa kusuma…) 25,2666. Mantra Pushpam (Yopaam pushpam…)--------------End of fourth year stotras-------------26,27Chapter two - BHAJANS1. Jai Ganesha 292. Jaya Guru Omkara 293. Shaila Girivara 294. Govinda Jaya Jaya 295. Sri Ram Jaya Ram 296. Krishna Vande 307. Hare Ram Hare Ram 308. Radhe Krishna Radhe 309. Raghupati Raghava 3010. Hari Om Namo Narayana 30----------------End of first year bhajans---------------11. Aarati song – OM JAYA JAGADEESHA HARE…. 31,32--------------End of second year bhajan-------------12. Ganesha Pancharatnam 3313. Lingashtakam 3414. Margabandhu Stotram 353

YGICSLOKAS, BHAJANS & YOGA15. Madurashtakam 3616. Harivarasanam------------End of third year stotra bhajans-----------37,3817. Hanuman Chalisa 38-4018. Mahishasuramardini Stotram----------------End of fourth year bhajans---------------41-43Chapter three – YOGA1. Sukhasana 452. Padmasana 453. Savasana----------------End of second year yoga----------------464. Tadasana 465. Balasana 476. Navasana 477. Svanasana 47,488. Square Lunge 489. Virabhadrasana I 4810. Utkatasana 4911. Standing Knee to Chest 4912. Dandasana 49,5013. Vajrasana 5014. Virasana 50,5115. Bharadvajasana I 5116. Ardha Matsyendrasana-----------------End of third year yoga--------------------5117. Virabhadrasana II 5218. Virabhadrasana III 5219. Trikonasana 5320. Vrksasana 5321. Parsvottanasana 53,5422. Paschimottanasana I 5423. Baddha Konasana 54,5524. Setu Bandha 5525. Viparita Karani 5526. Supta Baddha Konasana 5627. Jathara Paravritti 56,5728. Apanasana------------------End of fourth year yoga-------------------5729. Suryanamaskar--------------------End of four years yoga-------------------58------------------------------------------------------------------------------------------------------------------------------------------------------------------The book is strictly for non-profit use only. Feel free to make copies and circulate it and should not be soldfor Profit. Any questions or comments please refer to www.ygic.us.------------------------------------------------------------------------------------------------------------------------------------------------------------------Version 2 – November 20124

YGICSLOKAS, BHAJANS & YOGARAJAGOPURAM5

YGICSLOKAS, BHAJANS & YOGACHAPTER ONESLOKAS(PRAYERS)6

YGICSLOKAS, BHAJANS & YOGALORD GANESHAVakra-tunda mahaakaaya Soorya-koti samaprabha,Nirvighnam kuru me deva shubha kaaryeshu sarvadaa. 1.Shuklaam-baradharam devam shashi-varnam chatur-bhujam,Prasanna-vadanam dhyaayet, sarva vighnopashaantaye. 2.GODDESS SARASVATISarasvatee namastubhyam varade kaama-roopiniVidhyaarambham karishyaami siddhir bhavatu me sadaa.SHREE (GODDESS LAKSHMI)Namastestu mahaamaaye shreepeethe surapoojiteShanka-chakra-gadaa-haste mahaalakshmi namostute.DEVEE (GODDESS PARVATI)Sarva mangala maangalye, Shive sarvaartha saadhikeSharanye Tryambake Gauree Naaraayanee namostute.LORD VISHNUShaantaa-kaaram bhujaga-shayanam, padma-naabham suresham,Vishvaa-dhaaram gagana-sadrisham meghavarnam shubhaangam,Lakshmee-kaantam kamala-nayanam yogibhir-dyaana-gamyam,Vande Vishnum bhava-bhaya-haram sarva-lokaika-naatham.LORD SHIVAMrityunjaya Mahaadeva traahi maam sharanaagatam,Janma-mrityu jaraa rogaihi peeditam karma-bandhanaihi. 1.Tryambakam yajaamahe sugandhim pushti-vardhanam,Urvaar-ukamiva bandhanaan mrityor-muksheeya maamritaat. 2.LORD RAMARaamaaya Raamabhadraaya Raamachandraaya vedhaseRaghunaathaaya naathaaya Sitaayaah pataye namaha. 1.7

YGICSLOKAS, BHAJANS & YOGAAapadaamapahartaaram daataaram sarva-sampadaam,Lokaabhi-raamam Shree RaamamBhooyo bhooyo namaamyaham. 2.LORD KRISHNAKrishnaaya Vaasudevaaya Haraye Paramaatmane,Pranataha klesha-naashaaya Govindaaya namo namaha. 1.Vasudevasutam Devam, Kamsa-chaanoora mardanam,Devakee paramaanandam, Krishnam vande Jagad-gurum. 2.Mookam karoti vaachaalam Pangum langhayate GirimYat-krupaa tamaham vande Paramaananda Maadhavam. 3.GURU(Lord Dakshinamurti)Gurur-Brahmaa, Gurur Vishnuhu, Gurur-devo Maheshvaraha,Guruh saakshaat Parabrahma, tasmai Shri Gurave namaha. 1.Tvameva maata cha pitaa tvameva, tvameva bandhushchasakhaa tvameva,Tvameva Vidyaa dravinam tvameva, tvameva sarvammama deva deva. 2.PEACE - IOm, Saha naavavatu, Saha nau bhunaktu,Saha veeryam karavaavahai, Tejasvinaavadheetamastu,ma vidvishaavahai, Om, Shaantih, Shaantih, Shaantihi.PEACE – IIOm Asato maa sadgamaya,Tamaso maa jyotirgamayaMrityor maa amritamgamaya.Om, Shaantih, Shaantih, Shaantihi.8

YGICSLOKAS, BHAJANS & YOGAMORNING PRAYERSKaradarshana:Karaagre vasate Lakshmeehi, karamoole Sarasvatee,Karamadhye tu Govindaha, prabhaate karadarshanam. 1.Before stepping on the ground, we pray to Mother Earth:Samudra vasane Devi, parvata stana-mandale,Vishnu-patni namastubhyam paada-sparsham kshamasva me. 2.Om, Mitraaya namaha,Om, Sooryaaya namaha,Om, Khagaaya namaha,Om, Hiranyagarbhaaya namaha,Om, Aadityaaya namaha,Om, Arkaaya namaha,LORD SURYAOm, Ravaye namaha,Om, Bhaanave namaha,Om, Pooshne namaha,Om, Mareechaye namaha,Om, Savitre namaha,Om, Bhaaskaraaya namaha.GAYATHRIOm, Bhoor-bhuvah Suvaha (Svaha),Tat Savitur-varenyam, Bhargo devasya dheemahi,Dhiyo yo naha prachodayaat.LORD HANUMANManojavam maaruta-tulya-vegam jitendriyam buddhimataam varishtham,Vaataatmajam vaanara-yutha-mukhyam ShreeRaama-dootam shirasaanamaami. 1.Buddhir balam yasho dhairyam nirbhayatvam arogataa,Ajaadyam vaakpatuthvam cha Hanoomath smaranaad bhaveth. 2.LORD GANESHAMooshika-vaahana modaka-hasta Chaamara-karna vilambita-sootraVaamana-roopa Maheshvara-putra Vigna-vinaayaka paada namaste. 1.Om Ekadantaaya Vidmahe Vakratundaaya Dheemahi,Tanno Danti Prachodayaat. 2.9

YGICSLOKAS, BHAJANS & YOGADEVEE (GODDESS PARVATI)Yaa devee sarva-bhooteshu buddhi-roopena samsthitaa,Namastasyai, namastasyai, namastasyai namo namaha. 1.Yaa devee sarva-bhooteshu Lakshmee-roopena samsthitaa,Namastasyai, namastasyai, namastasyai namo namaha. 2.Yaa devee sarva-bhooteshu Shakti-roopena samsthitaa,Namastasyai, namastasyai, namastasyai namo namaha. 3.GODDESS DURGADurgath Shantraayate yasmaath Devee Durgeti gathyatePrapadye Sharanam Deveem tvam Durge duritam hara. 1.GayatriOm Kaatyaayanyai Vidmahe Kanyaakumaaryai Dheemahi,Tanno Durgaa Prachodayaat. 2.NANDIKESVARANandikesha Mahaabhaaga Shivadyaana-paraayanaMahaadevasya sevaartham-anugnaam Daatumarhasi. 1.GayatriOm Tatpurushaaya Vidmahe Nandikesvaraaya Dheemahi,Tanno Vrishabhah Prachodayaat. 2.LORD SHIVANamaste astu bhagavan-vishveshvaraaya mahaadevaaya tryambakaayatripuraantakaaya trikaalaagnikaalaaya kaalaagnirudraaya neelakantaayamrtyunjayaaya sarveshvaraaya sadaashivaaya shreeman-mahaadevaayanamaha. 1.GayatriOm Tatpurushaaya Vidmahe Mahaadevaaya Dheemahi,Tanno Rudrah Prachodayaat. 2.LORD DAKSHINAMURTI (GURU)Nidhaye sarvavidyaanaam bhishaje bhavaroginaamGurave sarvalokaanaam dakshinaamoortaye namaha. 1.10

YGICSLOKAS, BHAJANS & YOGAOm namah pranavaarthaaya shuddha-jnaanaika-moortayeNirmalaaya prashaantaaya Dakshinaamoortaye namaha. 2.GayatriOm Dakshinaamoortaye Vidmahe Dhyaanasthaaya Dheemahi,Tanno Dheesah Prachodayaat. 3.LORD GARUDAKungkumaangkitha-varnaaya kundendu DavalaayachaVishnu-vaaha namastubhyam Pakshiraajaaya the namaha. 1.GayatriOm Tatpurushaaya Vidmahe Suvarnapakshaaya Dheemahi,Tanno Garudah Prachodayaat. 2.LORD VISHNUAnaadinidhanam Vishnum, Sarvaloka Maheshvaram,Lokaadhyaksham stuvan nityam, sarvadukhaatigo bhavet. 1.Samarpanam (Dedication to the Lord)Kaayena vaachaa manasendriyairvaa buddhyaatmanaa vaa prakrutehsvabhaavaatKaromi yadyat sakalam parasmai naaraayanaayeti samarpayaami. 2.GayatriOm Naaraayanaaya Vidmahe Vaasudevaaya Dheemahi,Tanno Vishnuh Prachodayaat. 3.LORD VENKATESHWARAVinaa Venkatesam na naadho na naadha Sadaa Venkatesam smaraamismaraamiHare Venkatesa praseeda praseeda priyam Venkatesa prayacha prayacha 1.Agnaaninaa mayaa doshaana-seshaan vihitaan hareKshamasva tvam kshamasva tvam Seshasila-sikhamane. 2.Shriya Kaantaaya kalyaananidhaye nidhayerthinaamSriVenkata-nivaasaaya Srinivaasaaya mangalam. 3.11

YGICSLOKAS, BHAJANS & YOGALORD RAMAAartaanaam aarti-hantaaram bheetaanaam bheetinaashanamDvishataam kaaladandam tam raamachandram namaamyaham. 1.Shree-raama Raama Raameti Rame Raame ManorameSahasranaama tat-tulyam Raama-naama varaanane. 2.GayatriOm Daasarathaye Vidmahe Seetaavallabhaaya DheemahiTanno Raamah Prachodayaat. 3.LORD KRISHNAKrishnaaya Vaasudevaaya Devakee-nandanaaya chaNandagopa-kumaaraaya Govindaaya namo namaha. 1.GayatriOm Devakee-nandanaaya Vidmahe Vaasudevaaya Dheemahi,Tannah Krishnah Prachodayaat. 2.Achyutam Keshawam Raama-NaaraayanamKrishna Daamodaram Vaasudevam HarimShreedharam Maadhavam Gopikaa-VallabhamJaanakee-Naayakam RaamaChandram Bhaje. 3.GODDESS ANNAPURNAAnnapoorne Sadaapoorne, Shankara PraanavallabheJnaana Vairaagya Siddhyartham, Bhikshaam Dehi cha PaarvatiMaataa cha Paarvatee Devee, Pitaa Devo MaheshvarahaBaandavaa Shiva Bhaktaascha, Svadesho Bhuvanatrayam. 1.GayatriOm Bhagavatyai cha Vidmahe Maheshvaryai cha DheemahiTanno Annapoornaa Prachodayaat. 2.Before meal prayers from BHAGAVAD GITABrahmaarpanam brahmahavihi brahmaagnau brahmanaa hutamBrahmaiva tena gantavyam brahmakarma-samaadhinaa (IV: 24) 1.Aham vaishvaanaro bhootvaa praaninaam dehamaashritahaPraana-apaana-samaayuktaha pachaamyannam chaturvidham (XV: 14) 2.12

YGICSLOKAS, BHAJANS & YOGALORD SUBRAHMANYAShadaananam kungkuma-raktavarnamMahaamatim divya-mayoora-vaahanamRudrasya soonam sura-sainya-naathamGuham sadaaham sharanam prapadye. 1.GayatriOm Tatpurushaaya Vidmahe Mahaasenaaya DheemahiTannah Skandah Prachodayaat. 2.LORD AYYAPPABhootanaatha sadaanandaa sarva-bhoota dayaa-paraaRaksha raksha mahaabhaaho Shastre tubhyam namo namaha.PRADAKSHINA MANTRAYaani kaani cha paapaani janmaantarakritaani chaTaani taani vinashyanti pradakshina pade pade.LORD HANUMANAanjaneyam ati-paata-laananam Kaanchanaadri-kamaneeya-vigrahamPaarijaata-tarumoola-vaasinam Bhaavayaami pavamaana-nandanam. 1.GayatriOm Aanjaneyaaya Vidmahe Vaayuputraaya DheemahiTanno Hanumaan Prachodayaat. 2.NAVAGRAHASAadityaaya cha Somaaya Mangalaaya BudhaayachaGuru Sukra Sanibhyashcha Raahave Ketave namaha.OMKAARAOmkaaram bindu samyuktam nityam dhyaayanti yoginahaKaamadam mokshadam chaiva Omkaaraaya namo namaha.DEEPA-DARSHANAMShubham karoti kalyaanam aarogyam dhana-sampadahaShatru-buddhi-vinaashaaya deepajyotir namostute. 1.13

YGICSLOKAS, BHAJANS & YOGADeepajyoti parabrahma deepajyoti janaardanaDeepo me hara tu paapam deepajyoti namostute. 2.PEACEOm, Sarve bhavantu sukhinaha, sarve santu niraamayaahSarve bhadraani pashyantu, maa kashchid duhkha-bhaag-bhavetOm, Shaantih, Shaantih, Shaantihi. 1.Om, Poornamadah poornamidam, poornaat poorna-mudach-yatePoornasya poornamaadaaya poornamevaa-vashishyate.Om, Shaantih, Shaantih, Shaantihi. 2.LORD GANESHAGajaananam bhoota-ganaadi-sevitam Kapittha-jambu-phalasaara-bhakshitamUma-sutam shoka-vinaasha-kaaranam namaami vigneshvara paada-pankajam.Yasya dviradavaktraadyaah-paarishadyaah-parah-shatamVignam nighnanti satatam vishvaksenam tamaashraye. 2.GODDESS SARASVATIYaa kundendu tushaara-haara-dhavalaa yaa shubhra-vastraa-vritaaYaa veenaa-varadanda mandita-karaa yaa shveta padmaasanaaYaa brahmaachyuta shankara prabhritibhir devaih-sadaa vanditaaSaa maam paatu sarasvatee bhagavatee nih-shesha-jaadyaa-pahaa. 1.GayatriOm Vaakdevyai cha Vidmahe Brahmapatnai cha DheemahiTannah Sarasvatee Prachodayaat. 2.GODDESS LAKSHMILakshmeem Ksheerasamudra-raaja-tanayaam shreeranga-dhaameshvareemDaaseebhoota-samasta-devavanitaam lokaika-deepaankuraamShreemanmanda kataaksha-labdha-vibhava brahmendra-gangaadharaamTvaam trailokya-kutumbineem sarasijaam vande mukundapriyaam. 1.Sarasijanayane sarojahaste dhavalataraam-shuka-gandhamaalya-shobheBhagavati harivallabhe manojne tribhuvanabhootikari praseeda mahyam. 2.14

YGICSLOKAS, BHAJANS & YOGAGayatriOm Mahaadevyai cha Vidmahe Vishnupatnyai cha DheemahiTanno Lakshmeeh Prachodayaat. 3.GODDESS DURGASarvaswaroope sarveshe sarvashaktisamanviteBhaye-bhayasthrahi no devi durge devi namostute 1.Namaste sharanye shive saanukampeNamaste jagadvyaapike vishvaroopeNamaste jagadvandya-paadaaravindeNamaste jagattaarini traahi durge. 2.LORD VISHNUNamah samastabhootaanaam aadibhootaaya bhoobhruteAneka rooparoopaaya vishnave prabhavishnave 1.Sashankhachakram sakireetakundalam sapeetavastram saraseeruhekshanamSahaaravakshasthala shobhikaustubham namaami vishnum shirasaachaturbhujam 2.LORD NARASIMHAIt is very important that one should recite this stotra without any error and with utmost purity of one’s mind,body and soul.Om Ugram veeram mahaavishnum jvalantam vishvatomukhamNrisimham bheeshanam bhadram mrityumrityum namaamyaham. 1.GayatriOm Nrisimhaaya Vidmahe Vajranakhaaya DheemahiTannah Simhah Prachodayaat. 2.LORD HYAGREEVAGyaanaanandamayam devam nirmala spadikaakruthimAadaaram sarva vidyaanaam Hyagreevam upaasmahe. 1.GayatriOm Vaageeshvaraaya Vidmahe Hayagreevaaya DheemahiTanno Hamsah Prachodayaat. 2.15

YGICSLOKAS, BHAJANS & YOGALORD SHIVAKarpoora-gauram karuna-avataaram samsaara-saaram bhujagendra-haaramSadaa-vasantam hridaya-aravinde bhavam bhavaanee-sahitam namaami.LORD DAKSHINAMURTI (GURU)Mauna-vyaakhyaa-prakattita-parabrahma-tatvam yuvaanamVarshishtthaan-teva-sad-rishi-ganair-aavritam brahma-nishtthaihiAachaaryendram karakalita-chinmudram-aanandaroopamSvaatmaa-raamam mudita-vadanam dakshinaamoorti-meede. 1.Gukaaro-andhakaarovai rukaaras-tannivartakahaAndhakaara-nirodhitvaat gurur-ityabhidheeyate. 2.Na Gurordhikam tatvam na gurordhikam tapahaNa gurordhikam jnaanam tasmai shreegurave namaha. 3.Dhyaanamoolam gurormoortim poojaamoolam guroh padamMantramoolam gurorvaakyam mokshamoolam guroh kripaa. 4..LORD SUBRAHMANYAMayooraadhi-roodam mahaavaakya-goodamManohaari-deham mahachchitta-gehamMaheedeva-devam mahaaveda-bhaavam mahaadeva-baalam bhaje lokapalamLORD HANUMANYatra yatra Raghunatha-keertanam tatra tatra kruta-mastakaanjalimBaashpavaari-paripoorna-lochanam Maarutim namata raaksha-saantakamLORD KUBERAOm Raajaadhiraajaaya prasahyasaahine namo vayam vaisravanaaya kurmahesa me kaamaan kaamakaamaaya mahyam kaameshvaro vaisravano dadaatukuberaaya vaisravanaaya mahaaraajaaya namaha.LORD SUDARSHANAIt is very important that one should recite this stotra without any error and with utmost purity of one’s mind,body and soul.Om Kleem Krishnaaya Govindaaya Gopee jana vallabhaayaParaaya parama Purushaaya Paramaathmane16

YGICSLOKAS, BHAJANS & YOGAPara Karma mantra Yantra owshadhastraSastraani samhara samhara, mruthyor mochaya mochayaOm namo Bhagavate mahaa SudarshanaayaDeepthre, jwaalaa pareethaaya sarvadik kshobana karaayaHumpatu brahmane Param jyothishe Swaahaa.LORD SURYAAadityahrudayam punyam sarva shatru vinaashanamJayaavaham japennityam akshayam paramam shivam. 1.Sarvamangala maangalyam sarvapaapa pranaashanamChintaashoka prashamanam aayur varthanamuthamam. 2.Namah poorvaaya giraye pashchimaayaatraye namahaJyotirganaanaam pataye dinaathipataye namaha. 3.LORD CHANDESVARANeelakanta padaambhoja parisphurita maanasaShamboh sevaabhalam dehi chandesvara namostute.GODDESS ANDALShree Vishnuchittha Kulanandana KalpavalleemShree Rangaraaja Harichandana yoga drushyaamSaakshaath Kshamaam Karunaya KamalaamivaanyaamGodhaam ananya Sharana: Sharanam Prapadhye.COWSarvakaamadughe devi sarva-teerthaa-bhishechineePaavane surabhishreshtte devi tubhyam namostute.BILVATridalam trigunaakaaram trinetram cha triyaayutamTrijanma paapasamhaaram eka bilvam shivaarpanamTULASIYanmoole Sarvateerthaani yanmadhye sarvadevataahaYadagre sarva vedaascha tulaseem-tvaam namaamyaham.17

YGICSLOKAS, BHAJANS & YOGAASHWATHA TREEMoolato brahmaroopaaya madhyato vishnuroopineAgratah shivaroopaaya vriksharaajaaya te namaha.NIGHT PRAYERKara-charana-krutam vaak-kaayajam karmajam vaaShravana-nayana-jam vaa maanasam vaa aparaadhamVihitam-avihitam vaa sarvametat kshamasvaJaya jaya karunaabdhe shree mahaadeva shambho.PEACEOm shanno mitrah sham varunaha / shanno bhavatvaryamaa / sanna indrobruhaspatihiShanno vishnururukramaha / namo brahmane / namaste vaayoTvameva pratyaksham brahmaasi / tvameva pratyaksham brahma vadishyaamiRutam vadishyaami satyam vadishyaami / tanmaamavatu tadvaktaaramavatuAvatu maam avatu vaktaaram / om shaantih shaantih shaantihi.LORD GANESHASarva vighnaharam devam sarva vighna vivarjitamSarva siddhi pradaataaram vandeham gananaayakam.MAHALAKSHMI ASHTAKAMNamastestu Mahaamaaye Shreepeethe SurapoojiteShankha Chakra Gadaa Haste Mahaalakshmi Namostu Te. 1Namaste Garudaaroode Kolaasura BhayankariSarva Paapa Hare Devi Mahaalakshmi Namostu Te. 2Sarvajne Sarva-varade Sarva-dushta BhayankariSarva Duhkha Hare Devi Mahaalakshmi Namostu Te. 3Siddhi Buddhi Prade Devi Bhukti Mukti PradaayiniMantra Moorte Sadaa Devi Mahaalakshmi Namostu Te. 418

YGICSLOKAS, BHAJANS & YOGAAadyantarahite Devi Aadhi-Shakti MaheshvariYogajne Yogasambhoote Mahaalakshmi Namostu Te. 5Sthoola-Sookshma-Mahaa-Raudre Mahaa Shakti MahodareMahaa Paapa Hare Devi Mahaalakshmi Namostu Te. 6Padmaasanasthite Devi Parabrahma-SvaroopiniParameshi Jaganmaataha, Mahalakshmi Namostu Te. 7Shvetaambaradhare Devi Naanaalankaara BhooshiteJagatsthite Jaganmaataha, Mahaalakshmi Namostu Te 8PalashrutiMahaalakshmyashtakam Stotram Yah Pathed Bhaktimaan Naraha.Sarva Siddhimavaapnoti Raajyam Praapnoti sarvadaa. 9Ekakaale Pathennityam Mahaapaapa VinaashanamDvikaalam Yah Pathennityam Dhana Dhaanya Samanvitaha. 10Trikaalam Yah Pathennityam Mahaa Shatru VinaashanamMahaalakshmeer Bhavennityam Prasannaa Varadaa Shubhaa. 11DURGA DEVI SOOKTAMNamo devyai mahaadevyai shivaayai satatam namaha,Namah prakrityai bhadraayai niyataah pranataah smataam. 1Roudraayai namo nityaayai gouryai dhaatryai namo namaha,Jyothsnaayai chendu-roopinyai sukhaayai satatam namaha. 2Kalyaanyai pranataam vridhyai sidhyai koormo namo namaha,Nairu-rutyai bhoobritaam lakshm(ya)i sharvaanyai te namo namaha. 319

YGICSLOKAS, BHAJANS & YOGADurgaayai durgapaaraayai, saaraayai sarvakaarinyai,Kshyaatyai tadhaiva krishnaayai dhoomraayai satatam namaha. 4Ati soumyaati roudraayai, nataas-tasyai namo namaha,Namo jagat-pratishthaayai, devyai krityai namo namaha. 5Yaa devee sarvabhooteshu, Vishnu maayeti shabditaa,Namastasyai Namastasyai Namastasyai namo namaha. 6Yaa devee sarvabhooteshu, Cheta-netyabhi-dheeyate,Namastasyai Namastasyai Namastasyai namo namaha. 7Yaa devee sarvabhooteshu, Buddhi-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 8Yaa devee sarvabhooteshu, Nidraa-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 9Yaa devee sarvabhooteshu, Kshudhaa-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 10Yaa devee sarvabhooteshu, Chhaayaa-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 11Yaa devee sarvabhooteshu, Shakti-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 1220

YGICSLOKAS, BHAJANS & YOGAYaa devee sarvabhooteshu, Trishnaa-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 13Yaa devee sarvabhooteshu, Kshaanti-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 14Yaa devee sarvabhooteshu, Jaati-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 15Yaa devee sarvabhooteshu, Lajjaa-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 16Yaa devee sarvabhooteshu, Shaanti-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 17Yaa devee sarvabhooteshu, Shraddhaa-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 18Yaa devee sarvabhooteshu, Kaanti-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 19Yaa devee sarvabhooteshu, Lakshmee-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 20Yaa devee sarvabhooteshu, Vritti-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 2121

YGICSLOKAS, BHAJANS & YOGAYaa devee sarvabhooteshu, Smruti-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 22Yaa devee sarvabhooteshu, Dayaa-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 23Yaa devee sarvabhooteshu, Tushti-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 24Yaa devee sarvabhooteshu, Maatru-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 25Yaa devee sarvabhooteshu, Bhraanti-roopena-samsthitaa,Namastasyai Namastasyai Namastasyai namo namaha. 26Indriyanaam-adhishthaatree, bhootaanaam chaakhileshu yaa,Bhooteshu satatam tasyai, vyaaptyai devyai namo namaha. 27Chi(th)ti-roopena yaa krithsnam eta dvyaapya-sthitaa-jagat,Namastasyai Namastasyai Namastasyai namo namaha. 28Stutaa suraihi poorva- ma-bheeshta samshrayaat tadhaasurendrena dineshu sevitaaKarotu saanah shubha-hetur-eeshvariShubhaani bhdraanya-bhihantu chaa-padaha. 29Yaa saam-pratam chodh-data-daityaa-pitaihi22

YGICSLOKAS, BHAJANS & YOGAAsmaabhir-eeshaa cha surair namasyateYaa cha smrutaa tatkshana meva hanti-nahaSarva(a)pado bhakti vinamra moortibhihi. 30SHIVA PANCHAAKSHARA STOTRAMNaagendra Haaraaya Thrilochanaaya(a)Bhasmaanga Raagaaya Maheshvaraaya(a)Nityaaya Shuddhaaya Digambaraaya(a)Tasmai Nakaaraaya Namah Shivaaya(a) 1Mandaakini Sa(l)ila Chandana Charchithaaya(a)Nandeeshvara Pramatha Naatha Maheshvaraaya(a)Mandaara Pushpa Bahu Pushpa Supoojitaaya(a)Tasmai Makaaraaya Namah Shivaaya(a) 2Shivaaya Gauree Vadanaajravinda(a)Sooryaaya Dakshaadhvara Naashakaaya(a)Shree Neelakantaaya Vrishava-dhvajaaya(a)Tasmai Shikaaraaya Namah Shivaaya(a) 3Vasishta Kumbhodbhava Gautamaarya(a)Muneendra Devaarchita Shekharaaya(a)Chandraarka Vaishvaanara Lochanaaya(a)Tasmai Vakaaraaya Namah Shivaaya(a) 4Yaksha Svaroopaaya Jataadharaaya(a)Pinaaka Hasthaaya Sanaatanaaya(a)Divyaaya Devaaya Digambaraaya(a)Tasmai Yakaraaya Namah Shivaaya(a) 5PalashrutiPanchaaksharam Idam Punyam Yah Pateth Shiva SannidhauShivaloka Mavaapnotee Shivena Saha Modate.23

YGICSLOKAS, BHAJANS & YOGASRI SUDARSHANA ASHTAKAMIt is very important that one should recite this stotra without any error and withutmost purity of one’s mind, body and soul.24

YGICSLOKAS, BHAJANS & YOGASHASTA PANCHARATNAMLoka-veeryam Mahaa-poojyam Sarva-rakshaakaram VibhumPaarvatee-hridayaanandam Shaastaaram Pranamaamyaham 1Vipra-poojyam Visvavandyam Vishnu-shambho Priyam-sutamKshipra-prasaada niratam Shaastaaram Pranamaamyaham 2Mattha-maatanga gamanam Kaarunyaa-mrita-pooritamSarva-vigna-haram Devam Shaastaaram Pranamaamyaham 3Asmat Kulesvaram Devam Asmat Shatru-vinaashanamAsmatista Pradaa-taaram Shaastaaram Pranamaamyaham 4Paandyesa-vamsha Tilakam Kerale-keli-vigrahamAatratraana-param-devam Shaastaaram Pranamaamyaham 5PalashrutiPancharatnaaghyam Etat yoh Nityam Shudhah PadennarahaTasya Prasanno Bhagavaan Shaastaa vasati Maanase.NAVAGRAHA STOTRAM1. Sun (Soorya/Ravi)Japaa Kusuma Sankaasham Kaashya-peyam Mahaa-dyutimTamorim Sarva-paapaghnam Pranatosmi Divaakaram2. Moon (Soma/ChandraDadhi-shankha Tushaarabham Ksheeror-daarnava sambhavamNamaami Shashinam Somam Shambhor-mukuta-bhooshanam3. Mars (Kuja/Ankarakan)Tharanee-garbha-sambhootam Vidyut-kaanti Sama-prabhamKumaaram Shakti-hastam cha Mangalam Pranamaamyaham4. Mercury (Budhan)Priyangu-kalikaa-shyaamam Roopenaa-pratimam-budhamSowmyam-sowmya Gunopetam tam Budham Pranamaamyaham5. Jupiter (Guru)Devaanaan cha Risheenaan cha Gurum Kaanchana SannibhamBuddhi-bhootam Trilokesham tam Namaami Brihaspatim25

YGICSLOKAS, BHAJANS & YOGA6. Venus (Sukran)Hima-kunda-mrinaa-laabham Daityaanaam-paramam GurumSarva-shaastra Pravaktaaram Bhaargavam Pranamaamyaham7. Saturn (Sani)Neelaanjana Samaabhaasam Ravi-putram Yama-agrajamChhaayaa-maartaanda Sambhootam tam Namaami Shanaischaram8. RahuArtha-kaayam Mahaa-veeryam Chandra-aditya VimardanamSimhikaa-garbha Sambhootam tam Rahum Pranamaamyaham9. KetuPalaasha-pushpa-sankaasham Taarakaa-graha-mastakamRaudram-raudraatmakam Ghoram tam Ketum PranamaamyahamMANTRA PUSHPAMYopaam pushpam veda(a), Pushpavaan prajaavaan pashumaan bhavatiChandramaavaa Apaan pushpam Pushpavaan, Prajaavaan pashumaanbhavatiYa Evam Veda(a), Yopaam-aayatanam Veda(a), Aayatanavaan bhavati. 1Agnirvaa Apaam-aayatanam, Aayatanavaan BhavatiYo-ogner-aayatanam Veda(a), Aayatanavaan bhavatiAapovaa-agner aayatanam, Aayatanavaan bhavatiYa Evam Veda(a), Yopaam-aayatanam Veda(a), Aayatanavaan bhavati. 2Vayurvaa Apaam-aayatanam, Aayatanavaan bhavatiYo vaa-yor-aayatanam Veda(a), Aayatanavaan bhavatiAapovai vaa-yor-aayatanam, Aayatanavaan bhavati.Ya Evam veda(a), Yopaam-aayatanam Veda(a), Aayatanavaan Bhavati. 3Asowvai tapanna-paam-aayatanam, Aayatanavaan bhavatiYo mushya tapata Aayatanam Veda(a), Aayatanavaan bhavatiAapovaa Amushyatapata Aayatanam, Aayatanavaan bhavatiYa Evam Veda(a), Yopaam-aayatanam Veda(a), Aayatanavaan bhavati. 4Chandramaa Vaa Apaam-aayatanam, Aayatanavaan bhavatiYas-chandra-masa Aayatanam Veda(a), Aayatanavaan bhavati26

YGICSLOKAS, BHAJANS & YOGAAapovai Chandra-masa Aayatanam, Aayatanavaan bhavatiYa Evam Veda(a), Yo paam-aayatanam veda(a), Aayatanavaan bhavati 5Nakshatraa-nivaa Apaam-aayatanam, Aayatanavaan bhavatiYo Nakshatraanaam-aayatanam Veda(a), Aayatanavaan bhavatiAapovai Nakshatraanaam-aayatanam, Aayatanavaan bhavatiYa Evam Veda(a), Yo paam-aayatanam Veda(a), Aayatanavaan bhavati 6Parjanyovaa-apaam-aayatanam, Aayatanavaan bhavatiYaf parjanyasyaa-yatanam Veda(a), Aayatanavaan bhavatiAapovai parjanyasyaa-yatanam, Aayatanavaan bhavatiYa Evam veda(a), Yopaam-aayatanam Veda(a), Aayatanavaan bhavati 7Samvatsaro Vaa Apaam-aayatanam, Aayatanavaan bhavatiYas-samvatsarasyaa-yatanam Veda(a), Aayatanavaan bhavati.Aapovai samvatsarasyaa-yatanam, Aayatanavaan bhavatiYa Evam veda(a), Yopsu Naavam pratishtitaam veda(a), Pratyeva tishtati 8Om, Raajaadhi-raajaaya Prasahya Saahine, Namo Vayam Vai SravanaayaKurmaheSamekaamaan Kaama Kaamaaya-mahyam, Kaamesvaro Vai SravanodadaatuKuberaaya Vai Sravanaayaa, Maha- raajaaya Namaha.27

YGICSLOKAS, BHAJANS & YOGACHAPTER TWOBHAJANS(PRAYER SONGS)28

YGICSLOKAS, BHAJANS & YOGA--------------------------------------------------------------------------Jai Ganesha Jai Ganesha Jai Ganesha PahimamSri Ganesha Sri Ganesha Sri Ganesha Rakshamam.(Repeat the whole song 3 more times)--------------------------------------------------------------------------Jaya Guru Omkara, Jaya Jaya Sadguru OmkaraJaya Guru Omkara, Jaya Jaya Sadguru OmkaraBrahma Vishnu Sadashiva, Hara Hara Hara Hara Mahadeva.(Repeat the whole song 3 more times)--------------------------------------------------Shaila Girivara Uma Maheshwara Kasi Vishveshwara Sada ShivaShaila Girivara Uma Maheshwara Kasi Vishveshwara Sada ShivaSada Shiva, Sada ShivaSada Shiva, Sada ShivaSada Shiva, Sambo, Sada ShivaSada Shiva, Sambo, Sada Shiva.(Repeat the whole song 3 more times)--------------------------------------------------Govinda Jaya Jaya Gopala Jaya Jaya (4 times),Radha Ramana Hari Govinda Jaya Jaya (4 times),Govinda Jaya Jaya Gopala Jaya Jaya (4 times),Radha Ramana Hari Govinda Jaya Jaya (4 times),Govinda Jaya Jaya Gopala Jaya Jaya (4 times).--------------------------------------------------Sri Ram Jaya Ram Jaya Jaya Ram,Sri Ram Jaya Ram Jaya Jaya RamSri Ram Jaya Ram Jaya Jaya Ram,Sri Ram Jaya Ram Jaya Jaya Ram.(Repeat the whole song 3 more times)--------------------------------------------------29

YGICSLOKAS, BHAJANS & YOGA--------------------------------------------------------------------------Krishna Vande Jagat Gurum, Sri Krishna Vande Jagat Gurum (2)Krishna Vande Jagat Gurum, Sri Krishna Vande Jagat Gurum (2).(Repeat the whole song 3 more times)--------------------------------------------------------------------------Hare Rama Hare Rama, Rama Rama Hare Hare (2 times)Hare Krishna Hare Krishna, Krishna Krishna Hare Hare (2 times).(Repeat the whole song 3 more times)--------------------------------------------------Radhe Krishna Radhe Krishna Radhe Krishna Radhe (2 times)Radhe Shyam Radhe Shyam Radhe Shyam RadheKrishna Radhe Krishna Radhe Krishna Radhe Radhe (2 times)Shyam Radhe Shyam Radhe Shyam Radhe RadheShyam Radhe Shyam Radhe Shyam Radhe Radhe (2 times)Krishna Radhe Krishna Radhe Krishna Radhe Radhe.(Repeat the whole song 3 more times)--------------------------------------------------Raghupati Raghava Raja Ram, Patita Pavana Sita RamSita Ram Sita ram, Bhaja Pyare tu Sita RamRaghupati Raghava Raja Ram, Patita Pavana Sita RamIshvara Alla Tero Nam, Sabko Sanmati Te BhagavanRaghupati Raghava Raja Ram, Patita Pavana Sita Ram.(Repeat the whole song 3 more times)--------------------------------------------------Hari Om Namo Narayana, Om Namo Narayana,Hari Om Namo NarayanaHari Om Namo Narayana (sing at higher pitch)Hari Om Namo Narayana (sing at higher pitch)(Repeat the above three lines 3 more times)Hari Om Namo Narayana, Om Namo NarayanaHari Om Namo Narayana (3 times).--------------------------------------------------30

YGICSLOKAS, BHAJANS & YOGAARATI SONGOm jaya jagadeesha hareSwaamee jaya jagadeesha hareBhakta jano ke sankattaDaasa jano ke sankattaKshana me doora kareOm jaya jagadeesha hareJo dhyaave phala paaveDukha vinase mana kaaSwaamee duhkha vinase mana kaaSukha sampati ghara aaveSukha sampati ghara aaveKashtta mitte tana kaaOm jaya jagadeesha hareMaata pitaa tuma mereSharana grahume kisakeeSwaamee sharana grahume kisakeeTuma bina aura na doojaTuma bina aura na doojaAasha karume jisakeeOm jaya jagadeesha hareTuma poorana paramaatmaTuma antarayaameeSwaamee tuma antarayaameePaara-brahma parameshwaraPaara-brahma parameshwaraTuma saba ke swaameeOm jaya jagadeesha hareTuma karunaa ke saagaraTuma paalana karataaSwaamee tuma paalana karataaMe sevaka tuma swaamee31

YGICSLOKAS, BHAJANS & YOGAMe sevaka tuma swaameeKripaa karo bharataaOm jaya jagadeesha hareDeena-bandhu dukha-harataaTtaakura tuma mereSwaamee rakshaka tuma mereApanaa hasta baddaaoApane charana lagaaoDwaara paddaa tereOm jaya jagadeesha hareTana mana dhana saba he teraaSwaamee saba kucha he teraaTeraa tujhako arapanaTeraa tujhako arapanaKyaa laage meraaOm jaya jagadeesha hare.Tuma ho eka agocharaSaba ke praana-pateeSwaamee saba ke praana-pateeKisa vidha milahu dayaamayaKisa vidha milahu dayaamayaTuma ko me kumatiOm jaya jagadeesha hareVishaya-vikaara mittaaoPaapa haro devaaSwaamee paapa haro devaaShraddhaa bhakti baddaaoShraddhaa bhakti baddaaoSantana kee sevaaOm jaya jagadeesha hare32

YGICSLOKAS, BHAJANS & YOGAGANESHA PANCHARATNAMMudaakaraata-modakam sadaa vimukti-saadhakamKalaa-dharaava-tamsakam vilaasi-loka-rakshakamMudaakaraata-modakam sadaa vimukti-saadhakamKalaa-dharaava-tamsakam vilaasi-loka-rakshakamAnaayakaika-naayakam vinaasitebha-daityakamNataasubhaasu-naasakam namaami tam vinaayakamAnaayakaika-naayakam vinaasitebha-daityakamNataasubhaasu-naasakam namaami tam vinaayakamnamaami tam vinaayakam 1Natetaraati-bheekaram navoditaarka-bhaasvaramNamatsuraari-nirjaram nataadhi-kaapa-duddharamNatetaraati-bheekaram navoditaarka-bhaasvaramNamatsuraari-nirjaram nataadhi-kaapa-duddharamSureshvaram nidheeshvaram gajeshvaram ganeshvaramMaheshvaram tamaashraye paraatparam nirantaramparaatparam nirantaram 2Samasta-loka-shankaram nirasta-daitya-kunjaramDare-taro-daram varam vare-bhavaktram-aksharamSamasta-loka-shankaram nirasta-daitya-kunjaramDare-taro-daram varam vare-bhavaktram-aksharamKripaakaram kshamaakaram mudaakaram yasaskaramManaskaram namaskritaam namaskaromi bhaasvaramnamaskaromi bhaasvaram 3Akinchanaarti-maarjanam chiranta-nokti-bhaajanamPurari-poorva-nandanam suraari-garva-charvanamAkinchanaarti-maarjanam chiranta-nokti-bhaajanamPurari-poorva-nandanam suraari-garva-charvanamPrapancha-naasha-bheeshanam dhanam-jayaadi-bhooshanamKapola-daana-vaaranam bhaje-puraana-vaaranambhaje-puraana-vaaranam 4Nitaanta-kaanta-danta-kaanti-manta-kaanta-kaatmajamAcintyaroopa-mantaheena-mantaraaya-krintanamNitaanta-kaanta-danta-kaanti-manta-kaanta-kaatmajamAcintyaroopa-mantaheena-mantaraaya-krintanamHrdantare nirantaram vasantameva-yoginaamTameka-dantameva tam vichintayaami santatamHrdantare nirantaram vasantameva-yoginaamTameka-dantameva tam vichintayaami santatam33

YGICSLOKAS, BHAJANS & YOGALINGAASHTAKAMBrahma Muraari Suraarchita Lingam, Nirmala Bhaashita Shobhitha LingamJanmaja Dukha Vinaashaka Lingam, Tat Pranamaami Sadaa Shiva Lingam 1Devamuni Pravaraarchitha Lingam, Kaamadaham Karunaakara LingamRaavana Darpa Vinaashana Lingam, Tat Pranamaami Sadaa Shiva Lingam 2Sarva Sugandhi Sulepitha Lingam, Buddhi Vivardhana Kaarana LingamSiddha Suraasura Vanditha Lingam, Tat Pranamaami Sadaa Shiva Lingam 3Kanaka Mahaamani Bhushitha Lingam, Phanipathi Veshtitha Shobhitha LingamDakshasu yajna Vinaashana Lingam, Tat Pranamaami Sadaa Shiva Lingam 4Kumkuma Chandana Lepitha Lingam, Pankaja Haara Sushobhitha LingamSanchitha Paapa Vinaashana Lingam, Tat Pranamaami Sadaa Shiva Lingam 5Devaganaarchitha Sevitha Lingam, Bhaavair Bhakti Bhirevacha LingamDinakara Koti Prabhaakara Lingam, Tat Pranamaami Sadaa Shiva Lingam 6Ashta Dalopari Veshtitha Lingam, Sarva Samudbhava Kaarana LingamAshta Daridra Vinaashaka Lingam, Tat Pranamaami Sadaa Shiva Lingam 7Suraguru Suravara Poojitha Lingam, Suravana Pushpa Sadaarchitha LingamParaatparam Paramaatmaka Lingam, Tat Pranamaami Sadaa Shiva Lingam 8Lingaashtakam Idam Punyam Yah Pateh Shiva SannidhauShivaloka Mavaapnothee Shivena Saha Modate.34

YGICSLOKAS, BHAJANS & YOGAMAARGABANDHU STOTRAMShambho Mahaadeva devaa, Shiva Shambho Mahaadeva devesha shambho,Shambho Mahaadeva devaa.Phaalaavanam-ratkireettam phaala-netraarchi-shaa dagdha-pancheshukeettamShoolaaha-taaraati-koottam shuddha-mardhendu-choodam bhajemaargabandhumShambho Mahaadeva devaa, Shiva Shambho Mahaadeva devesha shambho,Shambho Mahaadeva devaa. 1Ange viraajad-bhujangam abhra-gangaata-rangaabhi-raamota-maangamOmkaara-vaatteekurangam siddha-samsevi-taanghrim bhaje maargabandhumShambho Mahaadeva devaa, Shiva Shambho Mahaadeva devesha shambho,Shambho Mahaadeva devaa. 2Nityam chidaa-nanda-roopam ninu-taashesa-lokesha-vairipra-taapamKaartasva-raargedra-chaapam kritti-vaasam bhaje divya sanmaargabandhumShambho Mahaadeva devaa, Shiva Shambho Mahaadeva devesha shambho,Shambho Mahaadeva devaa. 3Kandarpa-darpaghna-meesham kaalakanttham mahesham mahaavyomakeshamKundaabha-dantam suresham kotti-soorya-prakaasham bhaje maargabandhumShambho Mahaadeva devaa, Shiva Shambho Mahaadeva devesha shambho,Shambho Mahaadeva devaa. 4Mandaara-bhooteru-daaram mantha-raagendra-saaram mahaa-gaurya-dooramSindoora-doora-prachaaram sindhu-raajaati-dheeram bhaje maargabandhumShambho Mahaadeva devaa, Shiva Shambho Mahaadeva devesha shambho,Shambho Mahaadeva devaa. 5Appayya-yajvendra-geetam stotra-raajam pathed-yastu bhaktyaa prayaaneTasyaartha-siddhim vidate maarga-madhye bhayam chashu-tosho maheshaShambho Mahaadeva devaa, Shiva Shambho Mahaadeva devesha shambho,Shambho Mahaadeva devaa.35

YGICSLOKAS, BHAJANS & YOGAMADHURAASHTAKAMAdharam madhuram vadanam madhuramNayanam madhuram hasitam madhuramHridayam madhuram gamanam madhuramMadhuraadi-pater akhilam madhuram 1Vachanam madhuram charitam madhuramVasanam madhuram valitam madhuramChalitam madhuram bhramitam madhuramMadhuraadi-pater akhilam madhuram 2Venur madhuro renur madhurahaPaanir-madhuraha paadau madhuramNrityam madhuram sakhyam madhuramMadhuraadi-pater akhilam madhuram 3Geetam madhuram peetam madhuramBhuktam madhuram suptam madhuramRoopam madhuram tilakam madhuramMadhuraadi-pater akhilam madhuram 4Karanam madhuram taranam madhuramHaranam madhuram smaranam madhuramVamitam madhuram shamitam madhuramMadhuraadi-pater akhilam madhuram 5Gunjaa madhuraa maalaa madhuraaYamunaa madhuraa veechee madhuraaSalilam madhuram kamalam madhuramMadhuraadi-pater akhilam madhuram 6Gopee madhuraa leelaa madhuraaYuktam madhuram muktam madhuramDhrishtam madhuram shishtam madhuramMadhuraadi-pater akhilam madhuram 7Gopaa madhuraa gaavo madhuraaYashtir madhuraa srishtir madhuraaDalitam madhuram phalitam madhuramMadhuraadi-pater akhilam madhuram 836

YGICSLOKAS, BHAJANS & YOGAHarivaraasanam vishvamohanamHaridadheeshwaram araadhyapaadukamArivimardanam nithyanarthanamHariharaathmajam Devamaashraye 1HARIVARAASANAMSharanakeerthanam shakthamaanasamBharanalolupam narthanaalasamArunabhaasuram bhoothanaayakamHariharaathmajam Devamaashraye 2Pranayasathyakam praananaayakamPranathakalpakam suprabhaanjithamPranavamandiram KeerthanapriyamHariharaathmajam Devamaashraye 3Thuragavaahanam sundaraananamVaragadhaayudham vedavarnithamGurukripaakaram keerthanapriyamHariharaathmajam Devamaashraye 4Tribhuvanaarchitham devathaathmakamTrinayanam prabhum divyadeshikamTridashapoojitham chinthithapradamHariharaathmajam Devamaashraye 5Bhavabhayaapaham bhaavukaavahamBhuvanamohanam bhoothibhooshanamDhavalavaahanam divyavaaranamHariharaathmajam Devamaashraye 6Kala-mridusmitham sundaraananamKalabha-komalam GaatramohanamKalabhakesari vaajivaahanamHariharaathmajam Devamashraye 7Shrithajanapriyam chinthithapradamShruthivibhushanam saadhujeevanamShruthimanoharam geethalaalasamHariharaathmajam Devamaashraye 837

YGICSLOKAS, BHAJANS & YOGASharanam Ayyappaa swaamy sharanam AyyappaaSharanam Ayyappaa swaamy sharanam AyyappaaSharanam Ayyappaa swaamy sharanam AyyappaaSharanam Ayyappaa swaamy sharanam Ayyappaaswaamy sharanam Ayyappaa, swaamy sharanam Ayyappaaswaamy sharanam Ayyappaa.SRI HANUMAN CHALISADohaaSreeguru charana saroja raja, nija mana mukura sudhaariBarana u raghubara bimala jasu jo daayaku phala chaariSiyaa pati raama jai jai raam, mere prabhu raama jai jai raamBuddhiheena tanu jaanike, sumirau pavanakumaarBala buddhi vidyaa dehu mohi harahu kalesha bikaaraSiyaa pati raama jai jai raam, mere prabhu raama jai jai raamChaupaaeeJaya hanumaana gyana guna saagaraJaya kapeesa tihu loka ujaagaraRaama doota atulita bala dhaamaaAnjaniputra pavanasuta naamaaMahaabeera bikram bajarangeeKumati nivaara sumati ke sangeeKanchana barana biraaja subesaaKaanana kundala kunchita keshaaHaatha baj o dhvajaabhi raajaiKaandhe munja jane vu saajaiSankara suvana kesarinandanaTeja prataapa mahaa jaga bandanaVidyaavaana gunee ati chaaturaRaama kaaja karibe ko aatur38

YGICPrabhu charitra shunibe ko rasiyaaRaama lakhana seetaa mana basiyaaSukshma roopa dhari siyahindi khaavaaBikatta roopa dhari lankaja raavaaBheema roopa dhari asura samhaareRaamachandra ke kaaju savaareLaaya sajeevana lakhana jiyaayeSreeraghubira harasee uru laayeRaghupati keenhee bahuta badaa eTuma mama priya bharatahi sama bhaa eSahasra badana samaro jasu gaavaiAsa kahi shreepati kanttha lagaavaiSanakaadika brahmaadi muneesaaNaarada saarada sahita aheesaaJama kubera digapaala jahaan teKabi kobida kahi sake kahaan teTuma upakaara sugreevahin keenhaaRama milaaya raaja pada deenhaaTumaro mantra bibheesana maanaaLankesvara bhae saba jaga jaanaaJuga sahastra jojana para bhaanuLilyo taahi madhura phala jaanuPrabhoo mudrikaa meli mukha maahiJaladhi laanghi gaye acharaja naahiDurgama kaaja jagatu ke jeteSugama anu graha tumhare teteRaama duare tuma rakha vaareHota na aagyaa binu pe saareSaba sukha lahe tumaari saranaaTuma rachhaka kaa hoo ko ddara naaAapana teja samhaaro aapaiTeeno loka haanka tai kaapaiBhoota pisaachani katta nahi aavaiMahabeera jabu naama sunaavaiNaasai roga hare saba peeraaJapata nirantara hanumata beeraa39SLOKAS, BHAJANS & YOGA

YGICSankatta te hanumaana chhudaavaiMana grama bachana dhyaana jo laavaiSaba para raama tapasvee raajaaTina ke kaaja sakala tuma saajaaOra mano ratha jo koi laavaiSo e a mita jeevana phala paavaiChaaro juga parataapa tumaaraaHe parasiddha jagata ujiyaraSaadhu santa ke tuma rakhu vaareAsura nikandana raama dulaareAshta siddhi nau nidhi ke daataaAsa bara deena jaanakee maataaRaama rasaayana tumare paasaaSadaa raho raghupati ke daasaaTumarau bhajana raama ko paavaiJanama janama ke dukhu bisu raavaiAnta kaala raghubara pura jaa eJahaan janma haribhakta kaha eOra devataa chithta na dhara eHanumata se e sarva sukhu kara eSankatta kate mitte sabu peeraaJo sumire hanumata balaveeraaJai jai jai hanumaana gosaa eKripaa karo guru deva ki naa eJo sata baara paatta karu ko eChhootahi bandi mahaa sukha ho eJo yaha paddhe hanumaana chaaleesaHoya siddhi saakhee gaureesaaTulasee daasa sadaa hari cheraaKeejai naatha ridaya maha dderaaSLOKAS, BHAJANS & YOGADohaaPavanatanaya sankatta harana mangala moorati rupRaama lakhana seetaa sahita hridaya basahu sura bhoopuSiyaa pati raama jai jai raam, mere prabhu raama jai jai raam.40

YGICSLOKAS, BHAJANS & YOGAMAHISHASURAMARDINI STOTRAMayi girinandini nanditamedini vishvavinodini nandanutegirivara vindhya shirodhinivAsini viShNuvilAsini jiShNunute |bhagavati heshitikaNThakuTuMbini bhUri kuTuMbini bhUri k.rtejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 1 ||suravaravarShiNi durdharadharShiNi durmukhamarShiNi harSharatetribhuvanapoShiNi shaN^karatoShiNi kilbiShamoShiNi ghoSharate |danuja niroShiNi ditisuta roShiNi durmada shoShiNi sindhusute jayajaya he mahiShAsuramardini ramyakapardini shailasute || 2 ||ayi jagadaMba madaMba kadaMba vanapriya vAsini hAsarateshikhari shiromaNi tuN^ga himAlaya sh.rN^ga nijAlaya madhyagate |madhu madhure madhu kaiTabha ga~njini kaiTabha bha~njini rAsaratejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 3 ||ayi shatakhaNDa vikhaNDita ruNDa vituNDita shuNDa gajAdhipateripu gaja gaNDa vidAraNa caNDa parAkrama shuNDa m.rgAdhipate |nija bhuja daNDa nipAtita khaNDa vipAtita muNDa bhaTAdhipatejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 4 ||ayi raNa durmada shatru vadhodita durdhara nirjara shaktibh.rtecatura vicAra dhurINa mahAshiva dUtak.rta pramathAdhipate |durita durIha durAshaya durmati dAnavadUta k.rtAntamatejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 5 ||ayi sharaNAgata vairi vadhUvara vIra varAbhaya dAyakaretribhuvana mastaka shUla virodhi shirodhi k.rtAmala shUlakare |dumidumi tAmara dundubhinAda maho mukharIk.rta tigmakarejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 6 ||ayi nija huN^k.rti mAtra nirAk.rta dhUmra vilocana dhUmra shatesamara vishoShita shoNita bIja samudbhava shoNita bIja late |shiva shiva shuMbha nishuMbha mahAhava tarpita bhUta pishAcaratejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 7 ||dhanuranu saN^ga raNakShaNasaN^ga parisphura daN^ga naTatkaTakekanaka pishaN^ga p.rShatka niShaN^ga rasadbhaTa sh.rN^ga hatAvaTuke |k.rta caturaN^ga balakShiti raN^ga ghaTadbahuraN^ga raTadbaTukejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 8 ||41

YGICSLOKAS, BHAJANS & YOGAjaya jaya japya jayejaya shabda parastuti tatpara vishvanutebhaNa bhaNa bhi~njimi bhiN^k.rta nUpura si~njita mohita bhUtapate |naTita naTArdha naTInaTa nAyaka nATita nATya sugAnaratejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 9 ||ayi sumanaH sumanaH sumanaH sumanaH sumanohara kAntiyuteshrita rajanI rajanI rajanI rajanI rajanIkara vaktrav.rte |sunayana vibhramara bhramara bhramara bhramara bhramarAdhipatejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 10 ||sahita mahAhava mallama tallika mallita rallaka mallarateviracita vallika pallika mallika bhillika bhillika varga v.rte |sitak.rta pullisamulla sitAruNa tallaja pallava sallalitejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 11 ||avirala gaNDa galanmada medura matta mataN^gaja rAjapatetribhuvana bhUShaNa bhUta kalAnidhi rUpa payonidhi rAjasute |ayi suda tIjana lAlasamAnasa mohana manmatha rAjasutejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 12 ||kamala dalAmala komala kAnti kalAkalitAmala bhAlalatesakala vilAsa kalAnilayakrama keli calatkala haMsa kule |alikula saN^kula kuvalaya maNDala maulimiladbhakulAli kulejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 13 ||kara muralI rava vIjita kUjita lajjita kokila ma~njumatemilita pulinda manohara gu~njita ra~njitashaila niku~njagate |nijaguNa bhUta mahAshabarIgaNa sadguNa saMbh.rta kelitalejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 14 ||kaTitaTa pIta dukUla vicitra mayUkhatirask.rta candra rucepraNata surAsura maulimaNisphura daMshula sannakha candra ruce |jita kanakAcala maulipadorjita nirbhara ku~njara kuMbhakucejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 15 ||vijita sahasrakaraika sahasrakaraika sahasrakaraikanutek.rta suratAraka saN^garatAraka saN^garatAraka sUnusute |suratha samAdhi samAnasamAdhi samAdhisamAdhi sujAtaratejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 16 ||42

YGICSLOKAS, BHAJANS & YOGApadakamalaM karuNAnilaye varivasyati yo.anudinan sa shiveayi kamale kamalAnilaye kamalAnilayaH sa kathaM na bhavet |tava padameva paraMpadamityanushIlayato mama kiM na shivejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 17 ||kanakalasatkala sindhu jalairanu si~ncinute guNa raN^gabhuvaMbhajati sa kiM na shacIkuca kuMbha taTI pariraMbha sukhAnubhavam |tava caraNaM sharaNaM karavANi natAmaravANi nivAsi shivaMjaya jaya he mahiShAsuramardini ramyakapardini shailasute || 18 ||tava vimalendukulaM vadanendumalaM sakalaM nanu kUlayatekimu puruhUta purIndumukhI sumukhIbhirasau vimukhIkriyate |mama tu mataM shivanAmadhane bhavatI k.rpayA kimuta kriyatejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 19 ||ayi mayi dInadayAlutayA k.rpayaiva tvayA bhavitavyamumeayi jagato jananI k.rpayAsi yathAsi tathA.anumitAsirate |yaducitamatra bhavatyurari kurutAdurutApamapAkurutejaya jaya he mahiShAsuramardini ramyakapardini shailasute || 20 ||43

YGICSLOKAS, BHAJANS & YOGACHAPTER THREEYOGA44

YGICSLOKAS, BHAJANS & YOGAPlease note:Be kind to yourself when you practice yoga. Go slowly, especially inthe beginning, and listen to your body. It knows what it can do. If itsays, "stop", stop. Don't push it. Yoga is not a competitive sport. Youdon't win points for matching a picture in the book. If you push toohard, you probably won't enjoy it, and you may hurt yourself. Alwaysdo it within your limit.It is suggested to do mild stretching exercises from neck to feet beforedoing any of the asanas as well as Suryanamaskar.Sit/Easy Position – SukhasanaSit cross-legged with hands on knees. Keep your spinestraight. Focus on your breath. Take 5-10 slow, deepbreaths. On the next inhale, raise your arms over your head.Exhale and bring your arms down slowly. Repeat 5-7 times.Sukhasana is a starting position that helps focus awareness onbreathing and the body; helps strengthen lower back and openthe groin and hips.---------------------------------------------------------------------------Lotus Pose – PadmasanaKeep the right foot on the left thigh. If the right knee easilytouches the floor, then bend the left knee, take hold of theleft foot with both hands, gently glide it over the crossedright leg and place it on the right thigh. This will givesymmetrical placement of the legs and you are in lotusposition. The hands should be kept on the knees with palmsopen, and the thumb and second finger of each hand shouldtouch forming a letter O. Close the eyes. Breathe normally.Note: Do not fold legs forcefully. It takes few days for the legs to bendsmoothly without pain and discomfort. For the first few days, practice foldingonly one leg. This half lotus posture is also called 'Ardha Padmaasana'.45

YGICSLOKAS, BHAJANS & YOGAPadmasana is a very popular meditation pose. This posturekeeps the spine erect; helps keep the joints in flexiblecondition.---------------------------------------------------------------------------Corpse Pose – SavasanaLie down on your back, in a quiet place. Place the armsbeside the body, palms upturned. Keep heels slightly apart.Keep the eyelids closed, but the eyeballs should move freelywithin. Loosen all the tensions in the body. Breathe slowlyand deeply, feeling a sense of calm relaxation come overyour whole body.The Corpse Pose is an excellent posture for total relaxation. Itstimulates blood circulation and exercises inner organs.---------------------------------------------------------------------------Mountain Pose - TadasanaStand, with feet hip width apart. Knees maybe slightly bent.Shoulders relaxed and arms rest at sides. Eyes look straightahead with chin aligned along with the notch in neck. Back isstraight and long. Breathe normally. Inhale while raisingarms up by the sides to rest above head, shoulder widthapart but not touching each other. Exhale and slowly bringthem back down to sides.Tadasana builds good posture and confidence, aids backalignment, strengthens legs and ankles.46

YGICSLOKAS, BHAJANS & YOGAChild’s Pose - BalasanaKneel on the floor. On a long exhalation, gently lower theback onto the heels and bring the forehead to the groundwith the arms extended forward. Breathe normally.Child’s pose is a calming and cooling pose. It stretches back,arms and ankles; relieves back and neck strain; relieves stressand strain from other postures so it is a counter pose foralmost all the yoga postures. The counter pose for thisBalasana is Tadasana.---------------------------------------------------------------------------Little Boat Pose - NavasanaLie down on your back as in Savasana. Exhale and gentlybring the knees to your chest, wrapping the arms aroundthem. Gently rock from side to side keeping the spinestraight. Include the neck in this motion, from side to sidealong with your spine. Repeat few more times. Then returnto center. Release your arms, and come back to Savasana.Gently roll over to one side for a few breaths before comingback up to a seated position.Navasana is calming and relieves stress with a gentle rockingmotion. It stretches spine. The counter pose for Navasana isTadasana.-------------------------------------------------------------------------------Table Pose - SvanasanaCome onto your hands and knees so that the spine and legs aswell as the spine and arms are at 90* angle. Bent legs behindare also at 90*angle. Make sure every angle is a right angle likein a square. Spine and neck are in a straight line with eyes47

YGICSLOKAS, BHAJANS & YOGAlooking down. Arms are shoulder width apart. Legs and feet arehip width apart. Hands and fingers are spread wide to supportyour weight. Breathe normally. Breathing maybe more shallowhere because of the angle of the back and because the chest isn’tas open as when the arms are at sides. Try to breathe down thespine to elongate it. Keep the shoulders, neck, and throatrelaxed.Svanasana strengthens arms and shoulders and aids spinealignment.---------------------------------------------------------------------------Square LungeFrom table pose, raise one foot between hands, but still inalignment with hips. Rest your hands on your knee or your waist.Spine is straight with eyes looking forward. Breathe normally.Then place your hands back on the floor and bring the leg backdown to table pose. Repeat with the other side.This posture gives balance, strengthens quadriceps in legs,strengthens and elongates spine.---------------------------------------------------------------------------Warrior Pose I – Virabhadrasana IStand, with feet hip width apart as in Tadasana. Take a largestep forward, keeping it still aligned with your hips. Bendyour knee, lunging forward, so the knee will be aligned withyour heel and not past it. Inhale and slowly raise your armsup above head. Stand and breathe normally in this pose tofeel the power and strength it connotes. Then slowly releaseyour arms and step back into tadasana. Repeat with theother side.Virabhadrasana strengthens legs, improves posture andincreases confidence and might.---------------------------------------------------------------------------48

YGICChair Pose – UtkatasanaSLOKAS, BHAJANS & YOGAStand in Tadasana. Inhale and slowly raise your arms aboveyour head. Exhale as you slowly bend the knees, as if sittingon a chair, keeping the spine long and looking forward.Breathe normally. Then slowly lower your legs andstraighten knees on an inhale and return to upright position.Repeat few more times.Utkatasana strengthens thighs, back and legs. It stretchesshoulders, opens chest and improves posture.---------------------------------------------------------------------------Standing knee to chestStand in Tadasana. Shift your weight to one leg and lift theother knee to the chest, wrapping the arms around it forsupport. If needed, you can place a hand on the wall forbalance and support. Breathe normally. Keep the eyes fixedforward and the spine long and straight. Then slowly lowerthe leg back to tadasana. Repeat with the other side.This posture improves balance, stimulates kidneys andstretches legs.---------------------------------------------------------------------------Sitting pose - Dandasana49

YGICSLOKAS, BHAJANS & YOGASit and gently rock side to side to find your sitting bones.They are your anchor to the ground. Sit evenly on them withlegs extended out, feet aligned with hips, shoulders relaxed,head and spine straight and arms rest either on legs or onsides for support. Legs and back are at a 90* angle. Breathenormally.Dandasana improves posture while sitting.-------------------------------------------------------------------------------Thunderbolt pose - VajrasanaKneel on the floor. Bring big toes together and separate theheels. Lower the upper body onto the inside surface of thefeet with heels touching the side of the hips. Place hands onknees with palms down, abdomen drawn in, chest up, backstraight, shoulders squared, and head erect but not tense.Breathe normally. Hold for 30 seconds to one minute.Vajrasana aids digestion and can be practiced directly aftermeals; Relieves stomach ailments like hyperacidity.---------------------------------------------------------------------------Hero pose – VirasanaKneel on the floor as in Vajrasana. Gently try to move thecalves of your legs to the sides making space to sit back on thefloor. Spine is straight with eyes looking forward. Breathenormally. Then gently raise your self back to Vajrasana and restin child’s pose.50

YGICSLOKAS, BHAJANS & YOGAVirasana promotes posture while sitting; stretches thighs,knees and ankles; improves digestion. It is a comfort for tiredlegs at the end of the day, as well as an alternative toPadmasana, the Lotus Pose for seated meditation.-------------------------------------------------------------------------------Seated twist – Bharadvajasana ISit in Sukhasana, the easy pose with back straight (as in the frontpage of this Chapter 4). Exhale and slowly turn from the waist tothe left so right hand rests on your left knee and your left handrests on the floor beside you. Slowly turn your head to the left tocomplete the twist. Breathe normally. Then slowly return tosukhasana. Repeat on the other side.Bharadvajasana invigorates spine and improves digestion.---------------------------------------------------------------------------Half Spinal Twist/Half Lord of the Fish pose -Ardha MatsyendrasanaSit in Sukhasana, theeasy pose (as in the frontpage of this Chapter 4) and evenly on the sitting bones. Keepyour back straight. Bring your right knee in close to your chest,and gently lift it over your left leg; place the right foot flat onthe floor by your left knee. Keeping your body straight andupright, turn your body to the right and place your right handflat on the floor. Twist your body to the right and look over yourshoulder. Raise your left arm, stretch it up above your head andcarry it around your right knee, clasping your right ankle. Holdthe pose for few seconds. Breathe normally. Then slowly returnto sukhasana. Repeat on the other side.This exercise strengthens abdominal muscles that support thecolon, helping the colon to function better.---------------------------------------------------------------------------51

YGICSLOKAS, BHAJANS & YOGAWarrior Pose II – Virabhadrasana IIFrom Tadasana (Mountain Pose - ) shift the body weight toleft leg and take a big step forward with the right leg. Feetare still hip width apart, looking forward, with straight spine.Inhale and place the arms out in front of body.On an exhalation, slowly open the left arm across the chestuntil the arms and the spine are in a T position, turning atthe waist and opening and turning out the back foot slightly,at a 45* angle. Breathe normally. After few seconds, stepforward and come back into tadasana. Repeat with the otherside.Virabhadrasana builds good posture and confidence, stretchesand strengthens legs and groins. The counter pose for thisasana is Balasana (child’s pose - ).-------------------------------------------------------------------------------Warrior Pose III - Virabhadrasana IIIStand two arm widths away facing a wall. From Tadasana shiftyour weight to one leg. Bend the leg with the shifted weight andon the exhalation raise the arms forward and the other legbackward with arms aligned with the back leg. Bend forward,placing your hands on the wall for support.One will be in a T position with arms and back leg. Do not godown past this straight line. Breathe normally. After few seconds,bring the arms back to sides while lowering the leg back totadasana to maintain balance. Repeat with the other side.Virabhadrasana improves posture; builds confidence andmight; strengthens legs, shoulders and knees. The counterpose for this asana is Balasana.52

YGICTriangle Pose - TrikonasanaSLOKAS, BHAJANS & YOGAFrom Tadasana take a big step forward or backwards. The bodyweight should be evenly shifted in the center.The front left foot must be looking forward while turn the rightback foot out slightly, at a 45* angle. Inhale and raise the armsin front, and on an exhalation, slowly open the right arm until thebody is in a T position. Place the right arm on the hip, and hingeforward, and while turning at the waist, drop the left arm to theground. Breathe normally. After few seconds, slowly raise thebody back to tadasana. Repeat with the other side.Trikonasana stretches back and waist; opens chest andimproves balance. The counter pose for this asana is Balasana.-------------------------------------------------------------------------------Tree Pose - VrksasanaStand beside a wall. From Tadasana, with left hand on the walland the right hand on the hip, shift the body weight to left leg,and raise the right foot to the ankle of the planted foot. Oncebalance is gained, slowly raise the right foot to your mid calf.Breathe normally. Look forward. Once balance is gained, releasethe hand from the wall and float the arms above head, shoulderwidth apart. Then slowly lower the arms and slide the right footback down to tadasana. Repeat with the other side.Vrksasana strengthens legs, and spine; stretches groin;improves concentration and balance. The counter pose for thisasana is Balasana.---------------------------------------------------------------------------Side stretch - Parsvottanasana53

YGICSLOKAS, BHAJANS & YOGAHold arms together behind the body, keeping your spine straightand shoulders back. From Tadasana, take a big step forward withyour right leg. Feet are still facing forward and hip width apart.On an exhalation, hinge forward at the waist keeping your spineand legs straight. Both feet still planted and the left heel down.Head drops to front knee however far one can go without overextending oneself. Breathe normally. Then slowly raise the bodyback up and step back into tadasana. Repeat with the other side.This posture improves balance, stretches hamstrings, back oflegs and back. The counter pose for this asana is Balasana.-------------------------------------------------------------------------------Seated forward bend - PaschimottanasanaFrom Dandasana (sitting pose - ) place the hands onthe hip bones. Keeping the spine neutral, on an exhalation,hinge forward at the waist, only to the level comfortable. Donot over extend. Breathe normally and don't stay too long.Paschimottanasana stretches legs; stretches and strengthensback and opens hips. The counter pose for this asana isTadasana (mountain-pose).---------------------------------------------------------------------------Bound Angle Pose/Butterfly pose I - Baddha KonasanaFrom Sukhasana (sit/easy position - ), bend your kneesand draw the soles of your feet together. Holding your feetwith both hands, ease them in further towards your body.Gently bounce your knees to the floor. As an advancedvariation, bend your arms and use your elbows to push54

YGICSLOKAS, BHAJANS & YOGAyour knees gently towards the floor. Keep your backstraight and look forward.Baddha Konasana remedies poor posture by stretching andstrengthening the muscles of the legs and the back.----------------------------------------------------------------------------Pelvic lift – Setu BandhaLie down on the floor in savasana (corpse pose). Bend theknees, with the arms lose by the sides. Exhale and lift from thepelvis up, onto an inch, keeping the spine straight. Come downthe same way, fully on the spine. Repeat a few times. Try tocreate space between shoulder blades. From savasana gentlyturn to the left side, place the hands on the floor and get upslowly.Setu Bandha strengthens back, bottom, thighs, and shoulders;strengthens pelvis. The counter pose for this asana is Balasana.---------------------------------------------------------------------------Legs up the wall - Viparita KaraniCome close to the wall in a seated position. With half of thesitting bones next to the wall, swing your legs up so they arestraight on the wall. Lie down with back flat and neck straightlooking up. *Do not move your neck to look at the instructor orother students. Stretch the arms on the sides to make a T withthe back. Breathe normally. Stay in this position for few seconds.Then bend your legs and turn over to one side before coming upto a seated position.Viparita Karani relieves stress, and reduces fatigue. Itstretches legs; opens chest; relieves swollen legs and feet. Thecounter pose for this asana is Balasana (child’s pose).55

YGICSLOKAS, BHAJANS & YOGAReclining angle pose/Butterfly pose II – SuptaBaddha KonasanaFrom Savasana, bend your knees, placing feet on the floorstill hip width apart. On an exhalation, drop the knees wideto either side of the body. Inhale and raise the arms to theceiling and on an exhalation cross them at the elbows andlet them drop to either side of the body as if huggingoneself. Breathe normally. Stay in this pose for few seconds.Then raise your arms back to ceiling and repeat on the otherside. Now bring the arms and legs back to center, turngently to left side, place hands on the floor and slowly getup from savasana.Supta Baddha Konasana is calming and relieves stress. Itstretches groins, pelvic floor and opens hips; stretchesshoulders. The counter pose for this asana is Balasana.---------------------------------------------------------------------------Jathara ParavrittiFrom Savasana lift bottom up a few centimetres and movethem to the left about 2 hands width and place them downagain. Now lift the knees and feet and roll them both tothe right till they both rest on the floor to the right side ofthe body. Try to have a right angle at both the hip andknee joints. Stretch the arms to the sides to form a T withthe back. Lift the head and turn to look over the leftshoulder. Stay in this pose for 4 breaths, letting the in-56

YGICSLOKAS, BHAJANS & YOGAbreath start at the belly and come up to the chest and onthe out-breath progressively let go of every muscle. Rollback and re-adjust everything to the centre and then gothe opposite way. Bottom up and to the right - then down,knees and feet up and to the left and then down, arms atsides, head up and to the right. After completing both sidesrest in savasana and slowly get up from the left side.This twist is fantastic for all the internal organs and forreleasing tightness in the back. It is also a great preparationfor relaxation exercises like savasana.---------------------------------------------------------------------------ApanasanaFrom Savasana, take the feet off the floor and bring thethighs to a vertical position. Place the hands on the kneesand without taking the head off the floor, exhale, whilebringing the knees towards the torso. Try to let theabdominal muscles do most of the work, letting the handshelp a little toward the end of the movement. On theinhalation, allow the knees to move away to the startingposition, while bringing the arms overhead to the floorbehind the body. Repeat slowly few times, being sure tobreath out as the knees come towards the body and breathin when they move away. Rest in savasana and slowly getup from the left side.Apanasana helps digestion and elimination and limbers thelower back.-------------------------------------------------------------------------------57

YGICSLOKAS, BHAJANS & YOGASURYANAMASKAREXERCISE 1 Namaskaarasana Om Mitraaya NamahaStanding erect, without a bend anywhere near kneesor spinal cord, close your hands in Namaskarposture. Breathenormally.Press the hands against each other tightly. Thethumbs are together and are made to press into thechest.Widen the shoulders and the lower parts of thehands are parallel to the ground.This is a good exercise to practice how to stand properly. Theweight of the body is equally distributed to both the feet. Thesagging stomach muscles are pulled in and supported by theupper body. Hence a good exercise for the stomach muscles.EXERCISE 2 Urdhva namaskaarasana Om Ravaye NamahaInhale.Palms of both hands are joined, and slowlypulled up with the arms ending up to the sidesof the ears; body is bent backwards, with eyeslooking towards the hands.If you cannot hold palms together, open thembut tie the palms with the thumb fingers.This activates the front portion of the body fromtoes to forehead. This posture is very good for upper and lowerback. Hip muscles become stronger. Chest becomes wider.Blood circulation increases to the head and hands.EXERCISE 3 Adharaasana Om Sooryaaya NamahaOr UttanaasanaExhale.The body is bent down, with hands stretcheddown to touch the ground. Ideally the entirepalm is supposed to rest on the ground, withthe head touching the knee bones.This activates the back of the body from heels tohead. This is good on the stomach muscles, armsand knee muscles.58

YGICSLOKAS, BHAJANS & YOGAEXERCISE 4 Eka paadaOm Bhaanave NamahaprasaraNa aasana(One leg behind)Inhale.One leg goes behind and body getslowered. The two palms will be restedon the ground; the knee of the leg,which goes behind touches the ground.The head looks up.This is a complete exercise to the legs,lower back and chest.EXERCISE 5 Dwi paada prasaraNa Om Khagaaya Namahaaasana OrChaturanga danDaasana(Both legs behind)Retain Breath.Second leg joins the first leg withboth feet joined (press them to oneanother), body in a inclined plane. Inthis posture, only the two hands(palms) and the toes touch theground. The head of the body should be at a higher planeand the legs will be in a downward slope. The head will belooking straight and focus the eyes to 10 feet in front of thebody. Remain in this posture for 15 seconds.Stretches the complete body thus activating the bloodcirculation.EXERCISE 6 AshtaangaOm Pooshne NamahanamaskaraasanaExhale and hold.The body is lowered to touch theground at the forehead, chestand the knees; the toes andpalms touch the ground. The rest of the body will be up inthe air supported by the forehead, chest and knees. Remainin this posture for 5 seconds.Exercises the back, shoulder and chest muscles.59

YGICSLOKAS, BHAJANS & YOGAEXERCISE 7 Bhujangaasana Om HiranyagarbhaayaOr Urdhva mukha Shvaanaasana NamahaInhale.From exercise 6, pull the bodyforward with the hands (palms) onthe ground. Knees, thighs and toestouch the ground. The body should bein a curved position towards theground with the head facing up.Excellent for the lower back, shoulders, neck, chest andabdomen. Wrists also get their share.EXERCISE 8 Adho mukha Om Mareechaye NamahashvaanaasanaExhale.Pull the body inward, with palms andfeet firmly on the ground. Press thefeet so that the heels touch theground. Don't bend the knees. Extendthe spinal cord to the maximum.Pull the stomach in. Expand the chest,pushing the shoulders back. Whilepushing the head in, try touching the chin to the chest. Thebody will look like a hill, pointing up towards the sky.Good for feet, calf muscles, thighs, hips, back and neck.Energizes the limbs; best for athletes.EXERCISE 9 Same as exercise 4 Om Aadityaaya NamahaInhale.The other leg goes behind andbody gets lowered. The two palmswill be rested on the ground, theknee of the leg, which goesbehind touches the ground.The head looks up.This is a complete exercise to thelegs, lower back and chest.60

YGICSLOKAS, BHAJANS & YOGAEXERCISE 10 Same as exercise 3 Om Savitre NamahaExhale.The body is bent down, with hands stretcheddown to touch the ground. Ideally the entirepalm is supposed to rest on the ground, withthe head touching the knee bones.This activates the back of the body from heels tohead. This is good on the stomach muscles, armsand knee muscles.EXERCISE 11 Same as exercise 2Om Arkaaya NamahaInhale.Palms of both hands are joined, and slowlypulled up with the hands ending up to the sidesof the ears; body is bent backwards, with eyeslooking towards the hands.If you cannot hold palms together, open thembut tie the palms with the thumb fingers.This activates the front portion of the body fromtoes to forehead. This posture is very good for upper and lowerback. Hip muscles become stronger. Chest becomes wider.Blood circulation increases to the head and hands.EXERCISE 12 Same as exercise 1 Om BhaaskaraayaNamahaExhale.Standing erect, without a bend anywhere nearknees or spinal cord, close your hands in Namaskarposture. Breathenormally.Press the hands against each other tightly. Thethumbs are together and are made to press into thechest.Widen the shoulders and the lower parts of thehands are parallel to the ground.This is a good exercise to practice how to stand properly. Theweight of the body is equally distributed to both the feet. Thesagging stomach muscles are pulled in and supported by theupper body. Hence a good exercise for the stomach muscles.61

YGICSLOKAS, BHAJANS & YOGASuryanamaskar1. Om Mitraaya Namaha 2. Om Ravaye Namaha 3. Om Sooryaaya Namaha4. Om Bhaanave Namaha 5. Om Khagaaya Namaha 6. Om Pooshne Namaha7. Om Hiranyagarbhaaya Namaha 8. Om Mareechaye Namaha 9. Om Aadityaaya Namaha10. Om Savitre Namaha 11. Om Arkaaya Namaha 12. Om Bhaaskaraaya Namaha62