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The Yoga Upanishad is a collection of ancient philosophical and poetic Sanskrit verse describing mystical states and spiritual concepts about the principles and practice of yoga - meditation, breath control (pranayama), and subtle energy channels (nadis). Of the 108 extant Upanishads, 20 of them are considered Yoga Upanishads. But the list of 20 Upanishads vary depending on the scholar and the tradition. Thus, it's confusing, so I gathered most of them, exceeding 20 in total. I chose the listing by Google Bard AI. Under the 108 Upanishad umbrella, Yoga Upanishad shares common themes such as the pursuit of knowledge, the importance of a guru, the inquiry into the nature of reality, and the recognition of a transcendent, ultimate reality beyond the material world.

Four Themes of Yoga Upanishad

1. No Duality - Self, the Universe (everything else outside Self) and God are one and the same - it's the same entity called Consciousness. There is no duality, no division, no separation even though it looks that way from our human perception. At the highest state of Samadhi absorption, the meditator, the object of meditation and the process of meditation merge into one.
2. Eternal - Consciousness is eternal. It wasn't born into existence and it doesn't die. It however, goes into the cycle of birth, death and rebirth (samsara).
3. Karma - samsara (the cycle of rebirth) is caused by previous actions, thoughts and intentions (whether it's a recent past or from a previous life). This cause and effect is called Karma. e.g. if you kill someone, you incur a karmic debt. When you die, you must be reborn to pay back this debt (doing yoga, doing penitence, being born disfigured, etc.). You cannot attain enlightenment until this karmic debt is settled.
4. Enlightenment - Karma is purified through the 8 limbs of yogic practice - moral behavior (yama and niyama), being strong (asana), moving energy (pranayama, kumbhaka, bandha, mudra) and meditation (pratyahara, dharana, dhyana, samadhi). When karma has been accounted for, there is no more reason to be reborn. The person transcends his earthly 'time' and becomes enlightened.

To fully understand and appriciate this ancient text written in Sanskrit hundreds of years ago, I had to get assistance from the language AIs. The Upanishads were translated from Sanskrit to English and explained by the scholars in simple terms for others to understand. However, this explanation is not simple enough. Oftentimes, it remains cryptic and obscure with broad brush strokes. Here is an example of the commentary/explanation of one upanishad:

"That which lies beyond is full. This which lies within IS full. Than the latter full one, the former full one IS greater. Out of the full one, after realizing the full one, the full one alone remains. Om ! Peace ! Peace ! ! Peace "

I will not pretend to understand what it means. I don't want to waste my time reading something I don't fully understand. What to do? I enlisted the help of the AI language bots. This is how I would word it for them (ChatGPT4 and/or Bard),

"Can you explain in detail and in simple English what Brihadaranyaka Upanishad mean in the Yoga Upanishad? Can you cite its relevance and give examples on how we can apply this in daily life?"

I find their answers clear, specific and understandable. This saves me a lot of time because I don't have to decipher anything. So the explanations you read are all AI-generated.

1. Mantra-Yoga - one should practise the Mantra with proper intonations of the sounds for a period of twelve years; then he gradually obtains wisdom along with the Siddhis.
2. Laya-Yoga - Laya-Yoga is about the absorption of the Chitta. The mind no longer fluctuates and is now steady with a single focus.
3. Hatha-Yoga - this Yoga is practiced with the 8 limbs: Yama (forbearance), Niyama (religious observance), Asana (posture), Pranayama (suppression of breath), Pratyahara (subjugation of the senses), Dharana (concentration), Dhyana, the contemplation on Hari in the middle of the eyebrows and Samadhi that is the state of equality.
   (I've read Hatha Yoga Pradipika and the book emphatically disregards Yama and Niyama. It places more importance on Shatkriyas)
4. Raja-Yoga - this is the yoga of Patanjali as codified in his yoga sutras. This is the yoga of the mind. Even though it has 8 limbs, the core of this yoga is on meditation. That is why 4 of the 8 limbs deal with the mind. According to Hatha Yoga Pradipika, Hatha Yoga reaches its goal when Kundalini shakti awakens and reaches the Ajna chakra. But from the Ajna chakra to Sahasrara chakra, that is now the realm of Raja Yoga.

1. Siddhasana - according to Hatha Yoga Pradipika, there is no asana like Siddhasana. This means that if you can only do one asana in all of yoga, do Siddhasana. Rightly so because the left heel presses on the Muladhara chakra, the right heel presses on Svadhisthana chakra, fingers are on Gyana Mudra. With my practice, I even add Nabho Mudra and Sambhavi Mudra altogether.
2. Padmasana - this requires the most flexibility and the default seated pose for most meditation. But this pose doesn't activate as many chakras as Siddhasana.
3. Simhasana
4. Bhadrasana

Practice Kumbhaka 4X/day at sunrise, noon, sunset and midnight, 80X for 3 months. Nadis would have been purified. Then the body will feel a transformation - lightness of the body, radiance in complexion, increase of the gastric fire, leanness of the body and along with these, absence of restlessness in the body. With consistent practice of Kumbhaka, Kevala Kumbhaka is finally achieved.

Siddhi Activation:
On Seated Pose (Siddhasana, Padmasana, Simhasana, Bhadrasana), do Nadi Shodhana. With continued practice, levitation is attained together with other psychic abilities. He should not tell anyone of his Siddhis. His body becomes optimized for functionality. With more practice and he attains Bhuchara Siddhi (mastery of all the animals). Women cannot resist him - so he should be cautious about releasing his semen (Vajroli Mudra). He should continue to practice OM chanting to cleanse his sins. With more practice, he enters the Arambha state (beginning or first state). With continued Kumbhaka practice, he enters the 2nd state - Ghata State. This is when Apana Vayu and Prana Vayu unite, when Paramatma (indivisual soul) converges with Jivamatma (cosmic soul). He can reduce his practice to day and night only (no more 4x/day). He should continue his Yama practice. He should practice Kevala Kumbhaka with Pratyahara - completely devoid of any sensory perception. At this point, the Yogi is powerful - clairvoyance, clairaudience, ability to transport himself to great distances within a moment, great power of speech, ability to take any form, ability to become invisible and the transmutation of iron into gold when the former is smeared over with his excretion. He should not delight or ego gets in the way. To hide his Siddhis, he can live a life of a nobody, someone people ignore. Yoga remains key - practice, practice, practice. Then by this constant practice, Parichaya state (the third state). Vayu (pranic wind) with Agni (heat) awakens Kundalini and enters the Susumna Nadi. When one’s Chitta (Consciousness) enters Susumna along with Prana, it reaches the Sahasrara chakra

5 Elements of Nature:
(in other books, the same Bija mantra is devoted to the chakras, so I added the chakras. But the chakras have different locations in some books).

1. Prithvi (earth, Muladhara chakra) - from the feet to the knees is the region of Prithvi, four-sided, yellow in color. One should perform Dharana there for a period of two hours chanting its Bija, 'LA / LAM'. Death does not trouble him, since he has obtained mastery over the earth element.
2. Apas (water, Svadithana chakra) - this region extends from the knees to the anus. Apas is semi-lunar in shape and white in colour and has ‘VA / VAM’ Bija (seed) letter. Carrying up the breath with the mantra ‘VA’ and Varun Mudra (pinky and thumb) along the regions of Apas, and practising Dharana there for a period of two hours, he is freed from all sins. Then there is no fear for him from water and he does not meet his death in water.

Blogs about Svadhisthana Chakra

1. Yoga Upanishad: Svadisthana Chakra December 12, 2023
2. Svadhisthana (sacral chakra) May 2020

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3. Agni (fire, Manipuraka chakra) - From the anus to the heart is said to be the region of Agni. Agni is triangular and red with the ‘RA / RAM’ (Bija) seed. Breathing with the mantra ‘RA’, he should contemplate on all his wishes and practice Dharana for 2 hours. He is not burned by fire even though his body enters the fire-pit.
4. Vayu (air, Anahatha chakra) - from the heart to the middle of the eyebrows is said to the region of Vayu. Vayu is hexangular, black and chanted with the Bija seed 'YA / YAM’. Carrying the breath along the region of Vayu, he should practice Dharana there for two hours. He enters Vayu and then Akasa.
5. Akasa (ether, Vishuddhi chakra) - From the centre of the eyebrows to the top of the head is said to be the region of Akasa, is circular in the shape, smoky in colour and chanted with the Bija seed 'HA / HAM’. Raising the breath along the region of Akasa, he should contemplate on producing happiness, shining like pure crystal and envisioning his desires as manifested. By practising Dharana in the region of Akasa, he obtains the power of levitation.

By practicing on these 5 elements, the yogi enjoys supreme bliss wherever he stays. He becomes strong and defies death.

Call to Action: Sit in any of the 4 postures. Inhale fully, and on the exhale, chant the seed mantra of each element. You can do this one chakra/element at one time to concentrate on its color, shape, location and your desires manifesting. Maybe even just 5 mins on each bija seed and loop again.

Call to Action: Place the left heel pressed on the Anus (like Siddhasana), stretch the right leg and hold it firmly with both hands. Place the head on the breast (Jalandhara bandha) and inhale the air slowly (Ujjayi breathing). Restrain the breath as long as you can (Kumbhaka) and then slowly breathe out. After practising it with the left foot, practise it with the right. Place the foot that was stretched before on the thigh (Ardha Padmasana). This should be practised on both sides.

Khechari Mudra (117):
The tongue is thrusted into the nostril cavity and with the eyes intent on the spot between the eyebrows (Sambhavi Mudra).

Mula-Bandha / Uddiyana Bandha (120):

Call to Action: Pressing the heal firmly against the anus, contracting the anus (Mula Bandha), and pulling in the tummy (Uddiyana Bandha). By drawing up the Apana vayu and pushing down Prana vayu and as nada and Bindu are united, Prana flies through Sushumna.

Sirsasana / Headstand (124):

Call to Action: He should stand on his head with the feet raised up for a moment. He should increase this period gradually every day. Wrinkles and greyness of hair will disappear within three months.

Vajroli Mudra (127):
He who practises Vajroli (conserving semen, not ejaculating, but you can have sex) becomes a Yogin and the repository of all Siddhis.

Siddhis (128):
If the Yoga Siddhis are ever to be attained, he only has them within his reach. He knows the past and the future and certainly moves in the air. He who drinks of the nectar (Amrita) thus is rendered immortal day by day.

Rebirth (131):
We karmically meet the same people in every lifetime. Our mother in the previous life can be our wife in this life. A friend from a previous life can be your father in this life. There is an incestuous flux that keep recycling through with every rebirth.

ME: Whenever I come across a claim in any yoga book that a yogi defies death, I pause and ponder about such tall claim considering that many of these exalted yogis are now dead. This can be intrepreted literally or figuratively. The Tibetan Dalai Lama is said to be the 14th reincarnation from an unbroken chain - this continuous rebirth figuratively defies death. Some saddhus or saints are said to have transcended the cycle of death and rebirth - they continue to exist amongst us to help in our liberation. Mahavatar Babaji founder of the Kriya Yoga lineage is said to have lived for centuries and continue to do so after he pledged to his sister, Mataji, that he will not leave earth and continue helping humanity in its slow evolution. Or, in a bigger sense, you can say Consciousness does not die...and that we are pure Consciousness.

Isavasya (Infinite) Upanishad (pdf)

*** Commentary by the language A.I., Google Bard

Invocation
The source of creation is infinite (purnam). Creation itself (the material world, our sense perception, etc), coming from an infinite source, is also infinite (complete and perfect). But all this is an illusion even though our senses tell us we are separate and objects are individuated. The ultimate truth is that there is only one - Self, God and this universe merge into Brahman. Brahman is infinite and the ultimate reality. The world as we perceive it is the unmanifested ultimate reality because ultimate reality is beyond our sense perception. Analogy: the seed is an unmanifested tree. Everything, the finite and the infinite, the outside and the inside, they all converge into a singularity - Brahman (different from Brahma, the pesrsonal God. Brahma lives within Brahman).

Verse 1:
This Upanishad delves into the non-dualistic relationship between the individual self (Jiva) and the ultimate reality (Brahman). Brahman completely covers and dwells within everything that moves, both the known and unknown universe, including Jiva. It is infinite and eternal. Jiva's goal is to live joyfully, being contented with what you have without attachment or clinging to material wealth. Why identify with the limited external world when you are Brahman - infinite and eternal.

Verse 2:
This goes deeper into the relationship between action (karma) and living a fulfilling life. If one wishes to live a long and fruitful life, he should engage in Karmic works, owning responsibilities and engaging oneself to the calling of life (don't be lazy). Karmic actions are done without expectation of outcome, without expectation of self-gain and without fear of consequences. The work is done because it needs to be done. Karmic action should be offered to the divine or done for the greater good of society (hero's journey). Such karmic actions do not leave any negative imprint and adds to Parami (blessings like credit to an account). Life should be action-oriented towards the oneness with Brahman (realizing that one is infinite, divine and eternal). Karmic action is a spiritual practice - Karma Yoga.

ME:

1. Surya - (right inhale, left exhale)
2. Ujjayi - (inhale both nostrils, exhale left)
3. Sitali - (inhale rolled tongue, exhale both nostrils)
4. Bhastri - (forced inhale and exhale like a bellows)

1. Mulabandha - reversing the downward movement of Apana Vayu from downward to upward into the Agni (fire in the belly). The flame of Agni grows bigger and hotter. Agni and Apana intensifies the heat and awakens the Kundalini Shakti. Kundalini rises like a serpent through the Sushumna.
2. Uddiyana - this pushes Prana Vayu up and should be done on an inbreath-hold (in other books, Uddiyana bandha is described as pushing prana vayu down to meet with Apana Vayu at the Muladhara chakra. This merging generates heat (Jatara Agni) and awakens Kundalini).
3. Jalandhara - chin goes to the chest for a neck-lock. The upanishad does not explain why or what happens (. Other books say the chin lock prevents Amrita from burning in the fires of the jatara agni and in turns, get distributed throughout the body for much better use)

1. Muladhara - in the anus
2. Svadhisthana - near the genital organ
3. Manipuraka - in the navel
4. Anahata - in the heart
5. Visuddhi - at the root of the neck
6. Ajna - between the two eyebrows

One Upanishad/Day
Instead of rushing the read the book, I decided to devote a day to one upanishad which includes practicing the teaching.

Incomplete, Mashed-up and Inconsistent
Because the Upanishads are written in poetic verse describing mystical states and spiritual concepts in descriptive short stories and dialogues, I find the direct translation to be cryptic. The commentaries are now subject to whoever is interpreting these short verses - thus versions of different authors can vary widely.

I find this book confusing because there are a lot of inconsistencies from other yoga books that are already the basis for my practice. Yoga Upanishad is also not comprehensive (thus it's difficult to sequence a practice) and sometimes talks partially about bigger topics that needed more expansion. I feel the contents are mashed-up. I finally had to write the summary according to how I know it (and also because my approach makes more sense to me).

Recommended Books
Given the other books I've read, it seems like they're all saying the same thing - some more comprehensive and more consistent than others. Because of this, I would simply recommend reading just one book on Yoga. This lessens the confusion, saves you time and effort on reading other books that essentially say the same thing. So, I would lump all these books as essentially saying the same thing - Yoga Upanishad, Yoga Yajnavalkia, Hatha Yoga Pradipika, Yoga Makaranda. I would just read Hatha Yoga Pradipika with help in using AI to explain obscure passages.