diet and fasting. Diet and fasting: Lacto-vegetarian diet avoids meat, fish, eggs and some substances which are said to have a negative effect on the mind, particularly if "mucus-producing". On specific monthly dates called Ekadashi (Sanskrit: একাদশী, ekādaśī, the eleventh day after the full moon), the regular practice of Upavasa (yoga fasting) is recommended to improve health and strengthen the mind. Yoga asanas, mudras and bandhas: comprises 42 asanas chosen by Sarkar. The asanas are to be performed at least once a day. 15 Yoga mudras and bandhas are included. Yogic treatments: in 1957 Sarkar published in Bengali Yaogika Cikitsa o Dravyaguna, translated into English and published in 1983, with revisions under the title Yogic Treatments and Natural Remedies. In this handbook, he described yogic treatments using asanas and mudras with claims about natural and traditional remedies for about forty diseases. Kaoshikii: the 'dance for mental expansion', was defined by Sarkar a 'physico-psycho-spiritual dance,' performed by all, and consists of 18 mudras aligning with 6 physical postures, each associated with a specific idea while strengthening body and mind and making them flexible. Tandava or Tāṇḍava: is a vigorous dance. This dance is only performed by male followers. The dance is performed to imbue the practitioner's mind with courage and honour, dispelling all sorts of complexes and fear, even fear of death itself. Spiritual and social philosophy The philosophy of Ananda Marga is a synthetic outlook, recognizing a theistic singularity or 'Supreme Consciousness', which is claimed to be both transcendental and manifested in all. To this end Ananda Marga suggests what it claims is a practical, rational, and systematic way of life for the balanced development of all human potentialities: physical, psychic and spiritual. This incorporate practices from hygiene, diet, and yoga postures, to a technique of meditation based on moral rules directed to inner fulfillment. It recognizes that a balance is needed between the spiritual and mundane aspects of existence, and that neither one should be neglected at the expense of the other. Hence, the goal of Ananda Marga is "self-realization and the welfare of all". Spiritual philosophy The spiritual philosophy of Ananda Marga recognizes that the universe is the creation of the mental thought waves of the 'Supreme consciousness'. The following is a brief list of the essential elements of Ananda Marga spiritual philosophy: Atma or Soul and Paramatma or the Cosmic Consciousness: the Consciousness (Purusa) is reflected in