YOGA 5.1 Meaning and Importance of Yoga Meaning of yoga: The word Yoga is derived from the Sanskrit word yuj, Yoga means union of the individual consciousness or soul with the Universal Consciousness or Spirit. Yoga means "to join" or "to integrate the spirit and physical body ".Yoga is a 5000 year old Indian body of knowledge. It refers to physical, spiritual, mental practices or disciplines that aim to transform body and mind. Therefore, we can say that Yoga means ‘union’ or ‘connection’. In Sanskrit, the word “ yoga’ is used to signify any form of connection. Yoga is both a state of connection and a body of techniques that allow us to connect to anything. Definition of Yoga The great sage Patanjali, in the system of Raja Yoga, gave one of the best definitions of yoga. Patanjali said, ‘Yoga is the blocking (nirodha) of mental modifications (chitta vritti) so that the seer (drashta) re-identifies with the (higher) Self’. “Checking the impulses of mind is Yoga”. By Patanjli According to the definition of yoga in the Hatha Yoga, “Yoga texts is the union of the upward force (prana) and the downward force (apana) at the navel center (manipura chakra). Hatha yoga teaches us to master the totality of our life force, which is also called prana. By learning how to feel and manipulate the life force, we access the source of our being’. According to the definition of yoga in Kundalini yoga, ‘Yoga is the union of the mental current (ida) and the pranic current (pingala) in the third eye (ajna chakra) or at the base chakra (muladhara chakra). This unifies duality in us by connecting body and mind and leads to the awakening of spiritual consciousnesses. “Yoga is attaining the pose”. By Marishi Ved Vyas Importance of Yaga Yoga plays most vital role in balancing equilibrium between your mind, body and soul. Meditation and breathing exercises help to combat organizational and family stress and pressure. Various studies have shown that it is the complete cure-all for all types of diseases. ——— (& scanned with OKEN ScannerYoga pla meditation are by and large doing by sportspersons for various purposes in sports. It helps out in developing health, well for relaxation, excellent for rehabilitation after injury, control anxiety, gets better concentration, increase immunity, control diet etc. 1. Enhance Mental health: Regular yoga practice helps children with attention deficit disorder and people suffering from anxiety, depression and mood swings. It also helps keep the mind calm and reduce stress and thereby increase the general well being of the person. 2. Improves Strength: Yoga helps to generate inner strength. Inner strength is essential in doing day to day activities and in preventing you from injuries. This is especially useful, as we grow old and need more energy and strength to do the same activity. 3. Increase Flexibility: Yoga increases a range of motions of the less used inner muscles and helps in lubrication of joints, The result is a more flexible body, able to perform tasks easily. 4, Reduces Respiratory problems: Practice of certain asanas of Yoga has helped check chronic cases of Asthma and other respiratory problems. Respiratory problems could also be caused by multiple factors like allergy, exercise, weather change etc. By practicing yoga, the lungs capacities increase and so does stamina and stress on air passages is reduced. 5. Increase Memory Capacity: Yoga helps in retaining information better and for a longer period of time due to its focus on concentration and meditation. By breathing right, concentrating and meditating, more blood flows to the brain, making it supple and ready to accept more information and reproduce that information when required. 6. Obesity: Yoga helps to reduce obesity by inhaling more oxygen, which helps in breaking down fat cells and increasing your metabolism. Also, it helps remove sluggishness from the digestive and endocrine systems, making them work better. 7. Anti ageing: Regular practice of yoga has anti ageing effects. Yoga revitalizes the mind and makes the approach towards life positive and stress free. Overall happiness and positive attitude towards life reflects on the face, leaving it glowing and reverses the ageing effect internally. 8. Boosting the Immune System: Yoga boosts our immune system by enhancing the circulation of blood cells, decreasing stress hormones and stimulating the lymphatic system that aids to protect our body from the evil effects of toxins. 9. Controls anxiety: During sports competition a balanced form of stress and anxiety is required. Pranayams are very helpful in controlling the anxiety of the individual thus, performance is increased. s an important role in sports. The essentials of yoga like Asana, Pranayam and (& scanned with OKEN Scanner5.2. Elements of Yoga In Patanjali’s Yoga Sutra, the eightfold path is called Ashtanga, which literally means “eight limbs” (Ashta=Eight, Anga=Limb). These eight steps basically act as guidelines on how to live a meaningful and purposeful life. They serve as a prescription for moral and ethical conduct and self-discipline; they direct attention toward one’s health: and they help us to acknowledge the spiritual aspects of our nature. 1. Yama: Yama deals with one’s ethical standards and sense of integrity, focusing on our behavior and how we conduct ourselves in life. Yamas are universal practices that relate best to what we know as the Golden Rule, “Do unto others as you would have them do unto you.” The five yamas are: a. Ahimsa: nonviolence (Compassion for all living things) b. Satya: Commitment to Truthfulness ¢. Asteya: Non-stealing d. Brahmacharya: Continence (Sense control) e. Aparigraha: Neutralizing the desire to acquire and hoard wealth 2. Niyama: Niyama, the second limb, has to do with self-discipline and spiritual observances. Regularly attending temple or church services, saying grace before meals, developing your own personal meditation practices, or making a habit of taking contemplative walks alone are all examples of niyamas in practice. The five niyamas are: a, Saucha: Cleanliness b. Samtosa: Contentment ¢. Tapas: Heat; Spiritual Austerities d. Svadhyaya: Study of the sacred scriptures and of one’s self e. Isvara pranidhana: Surrender to God 3. Asana: The postures practiced in yoga, comprise the third limb. In the yogic view, the body is a temple of spirit, the care of which is an important stage of our spiritual growth. Through the practice of asanas, we develop the habit of discipline and the ability to concentrate, both of which are necessary for meditation. 4. Pranayama: The process of respiration has three components. Pooraka is inspiration of air, kumbhaka means retention, and rechaka is expiration. It can be said that kumbhaka is pranayama and pranayama is kumbhaka, not pooraka and rechaka, which are natural processes. (& scanned with OKEN Scanner5. Pratyahara: Pratyahara means withdrawal or sensory transcendence. In pratyahara we sever this link between mind and senses, and the senses withdraw. It is during this stage that we make the conscious effort to draw our awareness away from the external world and outside stimuli. Keenly aware of, yet cultivating a detachment from, our senses, we direct our attention internally. The practice of pratyahara provides us with an opportunity to step back and take a look at ourselves. This withdrawal allows us to objectively observe our ravings: habits that are perhaps detrimental to our health and which likely interfere with our inner growth. 6. Dharana: As cach stage prepares us for the next, the practice of pratyahara creates the setting for dharana, or concentration. Having relieved ourselves of outside distractions, we can now deal with the distractions of the mind itself. In the practice of concentration, which precedes meditation, we lear how to slow down the thinking process by concentrating on a single mental object: a specific energetic center in the body, an image of a deity, or the silent repetition of a sound. We, of course, have already begun to develop our powers of concentration in the previous three stages of posture, breath control, and withdrawal of the senses. In asana and pranayama, although we pay attention to our actions, our attention travels. Our focus constantly shifts as we fine-tune the many nuances of any particular posture or breathing technique. In pratyahara we become self- observant; now, in dharana, we focus our attention on a single point. Extended periods of concentration naturally lead to meditation. 7. Dhyana: Meditation or contemplation is the uninterrupted flow of concentration. Although concentration (dharana) and meditation (dhyana) may appear to be one and the same, a fine line of distinction exists between these two stages. Where dharana practices one-pointed attention, dhyana is ultimately a state of being keenly aware without focus. At this stage, the mind has been quieted, and in the stillness it produces few or no thoughts at all. The strength and stamina it takes to reach this state of stillness is quite impressive. But don’t give up. While this may seem a difficult if not impossible task, remember that yoga is a process. Even though we may not attain the “picture perfect” pose, or the ideal state of consciousness, we benefit at every stage of our progress. 8. Samadhi: It describes this eighth and final stage of ashtanga, samadhi, as a state of ecstasy. At this stage, the meditator merges with his or her point of focus and transcends the Self altogether. The meditator comes to realize a profound connection to the divine, interconnectedness with all living things. 5.3 Introduction to Asanas, Pranayamas, Meditation & Yogic Kriyas ASANAS: Asana are the Yoga Postures. The Patanjali Yoga Sutras define Asana as “Sthiram Sukham Asanam’, which means Asana is a pose that is steady and (& scanned with OKEN Scannercomfortable. Asana is the third step in the eight rungs of yoga. Asanas can be meditative poses or they can be postures aimed towards attaining strength, balance and steadiness. To attain a posture is called asanas, ‘Types of Asanas Asanas can be divided into meditative, relaxing, and cultural asanas. These three types of postures are quite different in their purpose and technique. 1. Meditative Asanas 2. Relaxative Asanas 3. Cultural Asanas 1. Meditative Asanas: These are cross-legged sitting postures which allow you to sit upright and relaxed for a longer time. They provide a stable seat for meditation. The aim is to train your body so you can sit a long time without moving any part of your body. This is important if you are practicing meditation or pranayama and want to come to a deep concentration. You should choose the posture that is most comfortable for you and start practicing it for 15 minutes. You can increase the length gradually. a steady, firm, and comfortable posture. In the raja yoga sutras the asana is defined z There are five main meditative postures: Padmasana or lotus Siddhasana or adept's pose Swastikasana or locked-ankles pose Sukhasana or easy pose Vajrasana for people who cannot sit cross-legged eange 2. Relaxative Asanas: The asanas for relaxation are designed in a way that there is no need to contract any muscle. It is important to practice them exactly so your body can come to a deep relaxation and is not just lying on the floor. There are three main relaxation postures: a. Savasana or corpse pose b. Abdominal relaxation pose c. Garbhasana or child's pose The first asana of this type, savasana, is also used for yoga nidra, the powerful system of deep relaxation, visualization and self transformation. 3. Cultural Asanas: There are three important phases in the practice of cultural asanas each of them equally important and should be paid equal attentior (& scanned with OKEN Scanner+ Coming into the position + Holding the position + Getting out of the position This group contains by far the largest amount of asanas. Out of these, 84 are more important. The cultural asanas can be divided in seven groups: a. Dynamic sequences: such as the sun saltuation b. Inverted postures: uch as the headstand or the shoulderstan ¢. Forward bending postures: such asthe sitting forward bend like Paschimottanasana. d. Backward bending postures: such as the cobra, locust, or bow poses e. Twisting postures: such as the half spinal twist f. Side ward bending postures: such as the triangle pose g. Standing postures: including balancing poses such as the tree pose. PRANAYAM: The Pranayama is the central part of patanjalis astanga yoga system. The pranayama is derived from two Sanskrit words ‘Prana’ and ‘Ayama’. Where ‘prana’means Energy ‘ayama’ means elongation. So the word meaning of pranayama is Elongation of pranic energy. Patanjali defines Pranayama as ‘Tasmin shwasa prashwasayor gati vichhedaha pranayamaha’ The process of respiration has three components. Pooraka is inspiration of air, kumbhaka means retention, and rechaka is expiration. As per classical texts of Yoga there are cightpranayamas, they are Ujjayi, Soorya bhedana, Bhastrika, Sheetali, Seetkari, Bhramari, Plavini, and Moorcha. But present days for therapy purpose lot of variation in pranayamas were _ introduced. YOGIC KRIYAS: It is also known as Shatkarmas or Shudhi Kriyas though these ancient techniques may seem fantastic, they are a powerful way to detoxify and purify your body from the inside out. The shat-kriyas (literally, the six practices or rites) help us learn to become more intimate with our own body's internal processes. The six traditional kriyas are nauli, which is the churning or pumping of the stomach; neti, which is water or string cleansing of the nasal passages: asti, or colon cleansing similar to an enema; tratakum, which is gazing at a candle flame or small object; kapalabhati, a breathing technique to cleanse and strengthen the lungs; and dhauti, or the cleansing of the stomach, teeth, throat, and rectum. (& scanned with OKEN ScannerYogic kriya / shat karma ‘Neti. Nasal Cleansing ig he dears ofthe sa pssge: There ne several vaio of fn Hath yor, wth the mnt oobi (vate, (na Me Mewar sine water fpr io nent and pss trough te oer using pect pot. Tis cleaning yo pracice removes od mis om he snes, earn th sr sagas nino th ow of pag rougout he ot How to Practice: Step 1 Pepe the water by aig natural st and warming the wats. The concentsin of stan the teperatine of the ter shoe he sae a your tears. ‘Step 2: Fil the Net pot with the water and positon the spout in one nostril. Lean forward and tit your head towards the apposite sie To tt the ow te water, breathe ough your mouth and ake several deep bea step 3: Compete te eae wih onesrine iverson eller ahead o shaddesng cry up tess Kapalbathi.- Sinus Cleansing ‘Ate Ja Ne important that you rain and dy the Sse compte ul Sing Bet often acted tole the suse and remove exc woe. “Thistecniqe alo ued to enue the ung anit the bod stream wth a est dove of ong, How to Practice: Step: nether comfort sexed or staring poston, pce your pls on your thighs an ti your hed sight ook down at teeth Stap2: Give tee shor ut power eas trough your ost pushing ay MoU cA Step 3: Repeat his resting tecniue wih your eas une tani Nauli; Abdominal Massaging Nests ub ths thancod ope deansng tec contracts and ils the aban mls, resting ching effect hat dase the region, ‘api rae the est phe of Nal Tre are ever eters, biti yee gine, thi spe the abdominal region 2 00d ay to strengthen and purty the abomin musces. ‘Dhauti - Internal Cleansing AWM Kies cease yous practice ofthe stomach tht excl for tring resto futons nL ih neo the mre pap samach ceasing exec, a inves tension of ge antes of watero encourage the body to eney se ‘voter we non vation of sys cleansing etniaue Yale De Meringue the proces of sping along tn cath do te iota tothe starach The ah cbs the wall of te sonach nd removes leftover wate stick nyo gt How to Practice: Step: Dip ong terized oton cath in water and pace one ed on your ton. step 2 Take a ink of water and sony wala the tn, ding the th down yur hoa anit your somach ‘ep Ater fe mits pent tenoe the ct anaes of sce water ed Basti - Yogic Enema In Ba atone fs the clo xn uated este efoing yg ene ‘As wha ering. you can aor yogi enems youre This epeiy beneficial fo those who conse to ‘much races fod and nce to reas purge the bowel How to Practice: Step: Unga enema lt filth gt cen water and insert the So ito our ars ening the water it. step: en frat sity ac rene your ely, Trees acim atu the water ra yore stem Stap:Lidown andl the water fr aoa a cn When yu anno rg be the ress, a may reese your bovek ‘Tratak - Concentrated Gazing “Tatas to improve the heath of yous eves. This execs done by feusng on singe abet unl your eyes bein tear up. Thee are sevea variations of Tak Some yr mon gaz de zing bu cane gazing the mos popubr and beginner-iendly yoo pian execs for he ees. How to Practice: Step Stn a comfortable seated poston with your hare esting on your knees. Step 2: Light the cane and acetate level about an as nat aay step 3: Focus your concentration on the tipo the wik arahol our gaze unl Your eyes begin tote. © scanned with OKEN ScannerBefore the yogic practice + Shauch means cleanliness, an important pre-requisite for Yogic practice. + It includes the cleanliness of surroundings, body and mind. + Yogic practices should be performed in a calm and quite atmosphere with a relaxed body and mind. + Yogic practices should be performed on an empty stomach. + Bladder and bowels should be emptied and evacuated before starting yogic practice. + Yogic practice should not be performed on uneven surface. + Amattress, durry or Folded blanket should be used. + Light and comfortable cotton clothes are preferred to facilitate easy movements of the body. + These practices should not be performed in a state of exhaustion, illness or in a hurry. During the practice * Practice session should start with prayer as it creates conducive environment and thereby relaxes the mind. * Perform the practice slowly with body, breathe awareness along with relaxation. * Breathing should always be done through nostrils unless instructed otherwise. + Observe your body movements, do not strain too much. Practice as per your own capacity. + Regular practice is very essential for good results. * There are contra-indications/limitations for each Asana, Pranayama, Kriya and Bandha. Such contraindications should always be kept in mind. In case of chronic diseases or cardiac problems, doctor and yoga therapist should be consulted prior to the performance of yogic exercises. + During pregnancy and menstruation, yoga expert should be consulted prior to yogic practice. After the practice + Bath may be taken only after 15 to 30 minutes of the yoga practice. + Light Food may be taken only after 15 to 30 minutes of the yoga practice. + After each practice session, shavasana should be practised as per need. (& scanned with OKEN Scanner