RELEVANCE OF ASHTANGA YOGA IN MODERN AGE
Patanjali, an ancient yogi-sage integrated and simplified the science of Yoga concisely in his yoga sutras. These sutras can be considered as a collection of aphorisms on yoga.
In them, Patanjali divided the path into 8 limbs referred to as Ashtanga Yoga. These eight limbs give us an understanding of the deeper purposes and directions of Yoga.
Patanjali ashtanga yoga has 8 steps namely yama, niyama, asana, pranayama, pratyahera, dharana, dhyana and samadhi.
Among these, first four form the group of bahiranga sadhana (external practices) and the rest four antarang sadhana.
;e&fu;eklu&izk.kk;ke&izR;kgkj] /kj.kkè;ku lekè;ksV"Vko¿xfuA
P.Y.S. 2.29
Experts have enumerated the following benefits of these eight Yama and Niyama lead to moral strengthening, asana and pranayama lead to physical perfection. Pratyahara and dharana lead to strengthening of the mind, dhyana lead to spiritual progress and samadhi lead to self realization.
The eight limbs of yoga are
1. Yama – moral restraints
2. Niyama – observences – individual discipline
3. Asana – posture, seat
4. Pranayama – central of the life energy through the senses
5. Pratyahara – mind withdrawal from the senses
6. Dharna – concentration
7. Dhyana – meditation
8. Samadhi – super consciousness or union with the divine
Patanjali instructs us to examine life and to see that all experiences that give temporary pleasures. He tells us that the cause of sorrow and pain is the identification of the self.
Basic essence of whole astanga yoga can be understood in following ways :
1. Yama
The first disciple of restraint Yama consist of
Satya – truthfulness in thought and speech
Ahimsa – non injury
Asteya – non stealing, not crave for the wealth
Brahmacharya – means to be free of the desire of having sex through body, mind and body and speech i.e. not performing sex physically and neither thinking nor talking about it.
5. Aparigraha – non perseveration or non accumulation
vfgalk lR;kLrs; czãp;kZ ifjxzgk% ;ek%AA
P.Y.S. 2130
Steady intellect is a natural and spontaneous state for a man of realization. Since nothing in this world can disturb him. Even ordinary people and spiritual aspirants can derive immense benefit by cultivating a steady intellect. Intellect, conviction about reality may help us to develop a steady intellect to a certain extent.
Shri Krishna has given a beautiful illustration in the Bhagvada Gita (2.70) of a steady intellect.
vkiw;Z ek.ke py izfr"Ba leqnzk; izfo'kfUr ;}rA 2-70
Water enters into the sea from all direction but the sea remains full and unchanged.
2. Niyama
Niyama is internal discipline or inner observance. According to Maharashi Patanjali
Sauca-santosa-tapah- svadhyaesvara pranidh- anani – niyamah.
PYS 2.32
These are the observances viz. serial
Shoucha (purity), Santhosha (contentment), Tapas (Austerity), Swadhyaya (self study), Ishvarapranidhana (total surrender to the supreme)
Saucha means total cleanliness internally and externally. It means practising purity in thoughts, word and action. Purity on all levels Free the mind from its limitations. Santosha means contentment.
The Sanskrit world santosha has its root in the word tush, meaning 'to pleased'
Contentment is a state of happiness and balance accepting things as they are and being satisfied what one has.
When we are content, we are happy. Happiness and unhappiness are states of the mind. The mind that is constantly changing and not contented. When all conflict and confusion in the mind are resolved, there is no thought. The mind become still and from this stillness of thought arises contentment.
3. Tapas
Austerity or self discipline destroys all impurities of mind. The practice of Tapas enables one to strengthen a firm resolve and develop a strong will power to overcome the egoistic nature of the mind. Tapas helps one to control and direct the power of the mind and the body for happy life. Tapas should be practised with intelligence and discrimination.
4. Svadhayaya
Self study – Svadhayaya can also mean the study of scriptural tests and the silent recitation of mantras to oneself.
The practice of svadhayaya encourages spiritual awakening in us, so that we can realize our divine nature and the reality of God.
5. Ishvarpranidhana
By total surrender to God, one attains perfection in God realization. Ishvara means, 'The Supreme Lord' or God. Pranidhana means total surrender.
It certainly seems a more effectual method as a rule to expel our evil propensities by developing good ones rather than by seeking directly to crush the evil ones.
3. Asana
The third discipline is bodily posture (asana).
fLFkj lq[keklue~ A 2-46
izr;Ru 'kSfFkY;kuUr lekIfÙkH;ke~AA 2-47
A still and comfortable state of physical body is called posture.
The various postures of the body are the means of controlling it and keeping it healthy and fit. They tune up the nervous system. The control of the body is the basis of the yoga discipline. They are controlled by means of practice and non attachment.
The practice of asana prevents psychosomatic disorders/ disease and improves individuals resistance and ability to endure stressful situations. As a primary, yogic exercise should be advised to drive the benefit of prevention of disease, promotion of health and for therapeutic purposes.
PRANAYAMA
The fourth discipline is breath control (pranayama). This limb deals with practice of breathing exercise involving rechaka, puraka, kumbhaka thus exercise our lungs.
Breath control is conductive to concentration of mind. It removes the element which observes discriminative knowledge. Breath control is the supreme austerity. It purges the mind of impurities and generates illumination of knowledge. Prana is not mere breath but it is cosmic energy. The surplus of prana in the solar plexus which is batter of human body.
rfLeulfr 'okliz'okl;ksxZfr foPNsn% izk.kk;ke%
PYS – 2.49
Pranayama is the method of rhythmic regulation of breath. It produces stability in the body and equality in the mind of an individual.
PRATHYAHARA
According to Patanjali
Lofo"k;klEiz;ksxs fpÙkL;Lo:ikuqdkj bosfUnz;k.kka izR;kgkj%
PYS – 2.54
Withdrawal of the senses from all worldly desires and temptations and keeping them fix in the pure nature of citta is called pratyahara. If the mind is withdrawn from external sensible objects. The external senses are automatically withdrawn from them. The restraint of the external sense depends upon the restraint of mind. It can be acquired by repeated practice resolute will and sense control.
DHARANA
Maharshi Patanjali has defined dharana
ns'kcU/f'pÙkL; /kj.kkA 3-1
Complete absorption of the mind in any auspicious worldly object which help in concentration. This involve concentration of mind, it is true. Everything is possible to those who can concentrate to break through the barriers of ordinary sense perception and to press forward fearlessly in our search for inner knowledge.
DHYANA
According to P.Y.S.
r=k izR;;saDrkurk è;kue~AA 3-2
The continuous flow of consciousness, unbroken like a stream of oil, towards a fixed internal auspicious object of dharana i.e. soul is called dhyana.
Dhyana involves relaxed dwelling of mind for a longer duration in the object of mediation.
SAMADHI
Maharashi Patanjali said;
rnsokFkZ ek=k fuHkkZla Lo:i'kqU;feo lekf/%AA 3-3
When the mediator, the object on which one mediates and the process of meditation all these three the trinity does not remain 3 separate entities but becomes one, that stage is called samadhi.
Conclusion :
Patanjali says, one can avoid sorrow and pain that has not yet manifested and how does one do that? By practising Yoga.
All paths of yoga have the same goal – liberation of the mind from all obstacles to realizing the self. Yoga is the dissolution of the psychological division within oneself. By examining your thoughts, words and action with awareness and discrimination, you can come to an understanding of why problems and obstacles occur, and by which means they can be avoided.
By turning the attention within (self awareness) to observe the inner obstacles, thoughts and feelings, the obstruction will be revealed. You will realize what agitates the mind and veils the truth.
Reference Book
1. The Holistic Yoga – Swami Shantidharmanda Saraswati.
2. Yoga – The Science of Holistic Living – Vivekanand Kendra Patrika
3. Four Chapter on Freedom – Swami Satyanand Saraswati
Sunday, March 30, 2008
SCHOOLS OF YOGA
SCHOOLS OF YOGA
The word 'yoga' has been so much used and misused recently that it seems to have lost it's sancity.
The world 'yoga' is derived from the root 'yuj' meaning joining together. It is transformation of human consciousness into divine consciousness. Yoga is a means of leading one to introspection reflection and meditation. Yoga aims at making the inner experiences a basis for life rather than theory or scriptures. It is an art of being. Yoga teaches order and discipline in life and actual day-to-day living.
Despite of all worldly things and comforts. Body needs are few and can be met, but desires, which are generated in his mind are endless and recurring. When one's desire is fulfilled, another raises it's head and this process goes an adinfinitum. Satisfaction and happiness receds from the sight like a mirage or like a musk deer running in search of fragrance which is really coming out from it's own body.
When there are no thoughts a state of thoughtless or egolessness dawns. All systems, yoga and religions have aimed how to overcome from sufferings, miseries and always remain in the state of bliss. To achieve this state, different methods are employed. There are four main paths to suit. Four main kinds of temperaments. Karma yoga, Bhakti yoga. Jnana Yoga and Raja Yoga.
There are many different methods of yoga, all leading to the same goal of self-realization. The methods vary so as to accomodate varying tempraments and capacities, but they are like different spokes of a wheel, they all meet at the same centre-self realization. The different paths of yoga are not mutually exclusive, they merely represent a difference of emphasis. In Bhakti yoga, are included Japa Yoga, Mantra Yoga, Ajapa-japa. There are Laya Yoga, Kundalini Yoga, Turiya Yoga, Sahaj Yoga, Tantra Yoga etc.
Let us briefly consider some of these different paths –
1. Bhakti Yoga – The yoga of devotion
This path is known as the path of love & devotion. It is the path of self surrender, of devoting and dedicating all of one's resources to attaining the ultimate reality. The control of emotions is the key in the path of worship (Bhakti Yoga). In modern world, man is tossed up and down due to emotional onslaughts.
The path of bhakti is boon to gain control over emotional instabilities by proper harnessing the energy involved in it.
2. Karma Yoga – The Yoga of Action
This path teaches one to do one's own duty skillfully and selflessly, dedicating the fruits of his action to humanity. This Yoga helps us to live successfully in the world while, uneffected by worldly feeters.
The path of Karma Yoga involves doing action with an attitude of detachment to fruits of action This makes man release himself from the strong attachments and thereby brings in him a steadiness of mind which verily in Yoga.
leRoa ;ksx mP;rsA
Jnana Yoga – the Yoga of knowledge
This path involves intense discrimination knowledge dawns on one who persistently discriminates between the real and the unreal, between the transient and the everlasting, between the infinite & the finite. This path is tread by only a fortunate few who systematically contemplate the higher and subtler realities of life.
The path of Jnana Yoga is apt for the keen intellectuals and is centred around the analysis of Happiness. Basic questions are raised even involving the intellect itself to reach the very basis of intellect.
Hatha Yoga –
Ha & tha are symbolic syllables used to indicate the flow of breath in the right and left nostrils which represent pingla and ida nudhis. Hatha yoga deals mostly with exercises for the body and breath which prepare the student to become aware of his internal status. Hatha exercises are designed in such a way that the body becomes an instruments for treading the path of the higher yoga.
Raja Yoga – The royal path
This highly scientific path was systematized by the codifier of Yoga. Patanjali. By following it one learns to control his desires, emotions and thoughts as well as the subtle impressions that lie dormant in the unconscious. It unites the individual to the cosmic reality by means of the eight rungs in the ladder of Yoga which are systematically explained and described.
The aspirant finally gains the eighth rung called samadhi.
The Yoga of mind culture or Psychic control (Raja Yoga) gives a practical and easy approach to reach higher states of consciousness. It is based on the Antranga Yoga of Patanjalis Astanga Yoga system. Patanjali Yoga sutras is the eight-limbed yoga popularly known as Astanga Yoga which gives a comprehensive and systematic approach for developing the mind.
The eight limbs are :
Yama
Niyama
Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi
Thus, the four streams of Yoga help man to develop the personality at four different levels physical, mental, intellectual and emotional and simultaneously bring about spiritual progress. Most of the other methods of Yoga-Laya Yoga Japa Yoga. Mantra Yoga, Kundalini Yoga etc. are permutations and combinations of these basic methods of yoga.
Mantra Yoga – In the deep state of meditation the highly accomplished sage in ancient times received certain strands, sounds which are traditionally transmitted to the student and which are to be used as objects of concentration. There are many varieties of Mantra which help the student in purification, concentration and meditation.
Kriya Yoga :
The world Kriya means 'activity' or movement and refers to the activity or movement of consciousness Kriya also refers to a type of practical or preliminary practice leading to total union, the final result of practice.
Kundalini Yoga – These are various manuals and methods for awakening the serpet like vital force that remains sleeping in the city of life in every human body. This is highly technical subject for which one needs the guidance of competent teacher.
CONCLUSION
Unity in Diversity – It is quite likely that a beginner get confused looking at a host of yogic text enumerating several methods of yogic text enumerating several methods of yogic practices. For this purpose one has to understand the basic unity among these methods. There is a unity in all these methods since –
All these paths lead independently to the same goal.
There is the same structural transformation.
Thus 'Unity In Diversity' forming the core of the Indian culture offers a grand note cohesiveness among various practices.
Thus 'Yoga' is a vital tool for the development of human, probably more relevant in the modern scientific are than ever before.
Reference Book
Divine Light by S.K. Das
Yoga it's basis and applications by Dr. H.R. Nagendra
The Royal path by Swami Rama
The Foundation of contemporary yoga by R.H. Singh
The word 'yoga' has been so much used and misused recently that it seems to have lost it's sancity.
The world 'yoga' is derived from the root 'yuj' meaning joining together. It is transformation of human consciousness into divine consciousness. Yoga is a means of leading one to introspection reflection and meditation. Yoga aims at making the inner experiences a basis for life rather than theory or scriptures. It is an art of being. Yoga teaches order and discipline in life and actual day-to-day living.
Despite of all worldly things and comforts. Body needs are few and can be met, but desires, which are generated in his mind are endless and recurring. When one's desire is fulfilled, another raises it's head and this process goes an adinfinitum. Satisfaction and happiness receds from the sight like a mirage or like a musk deer running in search of fragrance which is really coming out from it's own body.
When there are no thoughts a state of thoughtless or egolessness dawns. All systems, yoga and religions have aimed how to overcome from sufferings, miseries and always remain in the state of bliss. To achieve this state, different methods are employed. There are four main paths to suit. Four main kinds of temperaments. Karma yoga, Bhakti yoga. Jnana Yoga and Raja Yoga.
There are many different methods of yoga, all leading to the same goal of self-realization. The methods vary so as to accomodate varying tempraments and capacities, but they are like different spokes of a wheel, they all meet at the same centre-self realization. The different paths of yoga are not mutually exclusive, they merely represent a difference of emphasis. In Bhakti yoga, are included Japa Yoga, Mantra Yoga, Ajapa-japa. There are Laya Yoga, Kundalini Yoga, Turiya Yoga, Sahaj Yoga, Tantra Yoga etc.
Let us briefly consider some of these different paths –
1. Bhakti Yoga – The yoga of devotion
This path is known as the path of love & devotion. It is the path of self surrender, of devoting and dedicating all of one's resources to attaining the ultimate reality. The control of emotions is the key in the path of worship (Bhakti Yoga). In modern world, man is tossed up and down due to emotional onslaughts.
The path of bhakti is boon to gain control over emotional instabilities by proper harnessing the energy involved in it.
2. Karma Yoga – The Yoga of Action
This path teaches one to do one's own duty skillfully and selflessly, dedicating the fruits of his action to humanity. This Yoga helps us to live successfully in the world while, uneffected by worldly feeters.
The path of Karma Yoga involves doing action with an attitude of detachment to fruits of action This makes man release himself from the strong attachments and thereby brings in him a steadiness of mind which verily in Yoga.
leRoa ;ksx mP;rsA
Jnana Yoga – the Yoga of knowledge
This path involves intense discrimination knowledge dawns on one who persistently discriminates between the real and the unreal, between the transient and the everlasting, between the infinite & the finite. This path is tread by only a fortunate few who systematically contemplate the higher and subtler realities of life.
The path of Jnana Yoga is apt for the keen intellectuals and is centred around the analysis of Happiness. Basic questions are raised even involving the intellect itself to reach the very basis of intellect.
Hatha Yoga –
Ha & tha are symbolic syllables used to indicate the flow of breath in the right and left nostrils which represent pingla and ida nudhis. Hatha yoga deals mostly with exercises for the body and breath which prepare the student to become aware of his internal status. Hatha exercises are designed in such a way that the body becomes an instruments for treading the path of the higher yoga.
Raja Yoga – The royal path
This highly scientific path was systematized by the codifier of Yoga. Patanjali. By following it one learns to control his desires, emotions and thoughts as well as the subtle impressions that lie dormant in the unconscious. It unites the individual to the cosmic reality by means of the eight rungs in the ladder of Yoga which are systematically explained and described.
The aspirant finally gains the eighth rung called samadhi.
The Yoga of mind culture or Psychic control (Raja Yoga) gives a practical and easy approach to reach higher states of consciousness. It is based on the Antranga Yoga of Patanjalis Astanga Yoga system. Patanjali Yoga sutras is the eight-limbed yoga popularly known as Astanga Yoga which gives a comprehensive and systematic approach for developing the mind.
The eight limbs are :
Yama
Niyama
Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi
Thus, the four streams of Yoga help man to develop the personality at four different levels physical, mental, intellectual and emotional and simultaneously bring about spiritual progress. Most of the other methods of Yoga-Laya Yoga Japa Yoga. Mantra Yoga, Kundalini Yoga etc. are permutations and combinations of these basic methods of yoga.
Mantra Yoga – In the deep state of meditation the highly accomplished sage in ancient times received certain strands, sounds which are traditionally transmitted to the student and which are to be used as objects of concentration. There are many varieties of Mantra which help the student in purification, concentration and meditation.
Kriya Yoga :
The world Kriya means 'activity' or movement and refers to the activity or movement of consciousness Kriya also refers to a type of practical or preliminary practice leading to total union, the final result of practice.
Kundalini Yoga – These are various manuals and methods for awakening the serpet like vital force that remains sleeping in the city of life in every human body. This is highly technical subject for which one needs the guidance of competent teacher.
CONCLUSION
Unity in Diversity – It is quite likely that a beginner get confused looking at a host of yogic text enumerating several methods of yogic text enumerating several methods of yogic practices. For this purpose one has to understand the basic unity among these methods. There is a unity in all these methods since –
All these paths lead independently to the same goal.
There is the same structural transformation.
Thus 'Unity In Diversity' forming the core of the Indian culture offers a grand note cohesiveness among various practices.
Thus 'Yoga' is a vital tool for the development of human, probably more relevant in the modern scientific are than ever before.
Reference Book
Divine Light by S.K. Das
Yoga it's basis and applications by Dr. H.R. Nagendra
The Royal path by Swami Rama
The Foundation of contemporary yoga by R.H. Singh
YOGIC PRACTICE
YOGIC PRACTICE
FOR A COMMON MAN
YOGIC PRACTICE FOR A COMMON MAN
Concepts and practices of Yoga originated in India. Several thousand years ago. The great yogis have rational interpretation to their experiences of Yoga and brought about a practical and scientifically sound method within every one's reach. Yoga today is no longer restricted to hermits saints and sages and it has taken it's place in our everyday lives and has aroused a world wide awakening and acceptance in the last few decades. The science of yoga and it's techniques now been reoriented to suit modern sociological needs and lifestyles. Experts of various branches of medicine including modern medical science are realising the role of these techniques in the prevention of disease, mitigation and cure of disease and promotion of health.
The practice of Yoga prevents psychosomatic disorders and improves an individual's resistance and ability to endure stressful situations. Yoga is one among the six system of Vedic philosophy - Maharishi Patanjli. He advocated the eight fold path of yoga, known as "Astanga Yoga" for allround development of common man. Common man enormously get benefit from the practice of yoga. Yoga is a discipline to improve or develop one's inherent power in a balanced manner. Patanjali advocated the eight fold path of Yoga. They are yama, niyama, Asana, pranayama, pratyahara, Dharna, Dhyana and samadhi. These components advocate certain restraints and observances physical discipline, breath regulations, restraining the sense organs, contemplation, meditation and samadhi.
A set of Asanas, Mudra and Pranayamas practised with faith perseverance and insight rejuvenates the brain, heart, lungs, liver, pancrease, all nerves, muscles, tissues and glands of the body by ensuring oxygenated and balanced blood supply.
Surya Namaskar (Salutation to Sun) :
Surya Namaskar is the most useful and popular mode of Yogic exercise which briefly bestows the benefits of Asanas, pranayama and Mudras altogether. It consist of a series of 12 postures which are performed early in the morning facing the sun. Surya Namaskar energizes the entire neuro glandular and neuro muscular system of the body and it's regular practice ensures a balanced supply of oxygenated blood and perfect harmony to all the system of the body, thus invigorating the entire psychosomatic system of human constitution.
Asanas : These are special patterns of posture that stabilize the mind and body through static stretching. Their aim is to establish proper system in the neuromuscular tonic impulses and improve the general muscle tons. Two basic principles governing the performance of asanas are stability and comfort. This suggest that the nature of asanas is psychophysical and not merely physical.
Every asana should be performed effortlessly and maintained for a comfortable time. There should be no jerks and the performance of asana should not lead to under fatigue. Asana may be classified as –
1. Meditative
2. Cultural
3. Relaxative
Meditative Asanas are sitting postures, which maintain the body in a steady and comfortable condition eg. Siddhasana, Swastikasana, Padamasna etc.
Cultural Asanas involve static stretching which brings about proper tone of muscles they contribute to the Flexibility of the spine and render the back and spinal muscle stronger. They also innumerable varieties of cultural Asanas which are performed in sitting, lying and standing position. eg. Bhujangasana, Vajrasana, Ardha matsendra asana, Paschimottanasana etc.
Sukshma Vyayama –
There are 48 practices described in Yogic sukshma Vyayama by Swami Dhirendra Brahmachari. These kriya starts from top of head and end at the toe. These kriyas have already proved their efficacy against a host of supposedly incurable maladies and thousands have been able to attain an unprecedented stability and purity of mind. By doing regular practice of these Kriya, human subtle body effected and get energised. All the joints of hand and feet get proper blood supply and proper movement as a result this help to keep body in healthy approach.
Pranayama –
These practices bring central over the respiratory impulses which form one of the channels of the flow of autonomic nerve impulses. Holding of the breath for a prolenged and comfortable time is an essential technique of pranayama. However, in the initial practice the breath holding phase is completely averted and emphasis is put on the controlled inspiration and expiration. The main purpose of pranayama is to gain control over the autonomic nervous system and through its influence the mental function is also controlled and regulated.
Nadhi Shodhan, Bhramari pranayama, Sitali pranayama, Sitkari, ujjayi pranayama can do a common man successfully.
Pratyahar – Withdrawal of senses from their objects.
It is a method for control of the mind. It is a practice for withdrawal of the senses from their respective objects. It is also a process for the prevention of mind wandering and indulgence to unhealthy thoughts and hence, can be considered as a psychological practices.
Dharma (Contemplation)
It attempts at fixation of mind on a single object or thought or sound at any place or spot external or internal of the body is Dharana. It improves power of concentration memory and intellect. Its regular practices results in peace, better mind-body co-ordination and balanced growth.
Dhayan (Meditation)
Continuous and un-interrupted flow of mind in the same direction where ever the mind is fixed is Meditation.
This is the practice involving control of the mental functions which start from the initial withdrawal of the senses from external objects to the complete oblivion of the external environment.
It is not always safer to start one's practice in meditation without preparing the adequately through asana and Pranayama.
By regular practice of meditation one acquires the power to concentrate deep resulting in main fold benefits such as increased physical energy, mental efficiency, creativity, calmness, memory, intellect, psychic power and intuitiveness. The basic principle of meditation is to develop internal awareness.
Shatkarma – Six cleansing act
These are Yogic purificatory techniques which are meant for the progressive all round development of healthy body and mind.
These techniques are classified into 6 division and therefore they are called Shatkarmas. These are Neti, Dhauti, Vasti, Nauli, Trataka & Kalalbhati, each one of which consists of many subsections. They increase the range of adaptability of tissue forming various organs and systems and raise the threshold of their reactivity. Kriyas bring control on different reflexes & establish psycho physiological balance. The modes of purification in the kriyas are air, water, friction and manipulating movements. The regions of cleaning involving in various kriyas are naropharyngeal, gastroesophageal, anarectal & intestinal.
Bandhas and Mudras
These are looks and holds of the semi voluntary and involuntary muscles in the body. They decongest the vital organs improve circulation and nutrition by pressure and contribute to general health and emotional stability.
Jalandhara, uddiyana and Mulabandha are important bandhas. Mudras are of different types.
Conclusions
A set of Asanas, Mudras and Pranayamas practised with faith perseverance and insight rejuvenates the brain, heart, lungs, liver, pancreas, kidney, bowles, all nerves, muscles, tissue and glands of the body by ensuring oxygenated and balanced blood supply, bestows control over seminal fluid, senses and mind imparts increased vitality, vigour and longativity to the common man.
FOR A COMMON MAN
YOGIC PRACTICE FOR A COMMON MAN
Concepts and practices of Yoga originated in India. Several thousand years ago. The great yogis have rational interpretation to their experiences of Yoga and brought about a practical and scientifically sound method within every one's reach. Yoga today is no longer restricted to hermits saints and sages and it has taken it's place in our everyday lives and has aroused a world wide awakening and acceptance in the last few decades. The science of yoga and it's techniques now been reoriented to suit modern sociological needs and lifestyles. Experts of various branches of medicine including modern medical science are realising the role of these techniques in the prevention of disease, mitigation and cure of disease and promotion of health.
The practice of Yoga prevents psychosomatic disorders and improves an individual's resistance and ability to endure stressful situations. Yoga is one among the six system of Vedic philosophy - Maharishi Patanjli. He advocated the eight fold path of yoga, known as "Astanga Yoga" for allround development of common man. Common man enormously get benefit from the practice of yoga. Yoga is a discipline to improve or develop one's inherent power in a balanced manner. Patanjali advocated the eight fold path of Yoga. They are yama, niyama, Asana, pranayama, pratyahara, Dharna, Dhyana and samadhi. These components advocate certain restraints and observances physical discipline, breath regulations, restraining the sense organs, contemplation, meditation and samadhi.
A set of Asanas, Mudra and Pranayamas practised with faith perseverance and insight rejuvenates the brain, heart, lungs, liver, pancrease, all nerves, muscles, tissues and glands of the body by ensuring oxygenated and balanced blood supply.
Surya Namaskar (Salutation to Sun) :
Surya Namaskar is the most useful and popular mode of Yogic exercise which briefly bestows the benefits of Asanas, pranayama and Mudras altogether. It consist of a series of 12 postures which are performed early in the morning facing the sun. Surya Namaskar energizes the entire neuro glandular and neuro muscular system of the body and it's regular practice ensures a balanced supply of oxygenated blood and perfect harmony to all the system of the body, thus invigorating the entire psychosomatic system of human constitution.
Asanas : These are special patterns of posture that stabilize the mind and body through static stretching. Their aim is to establish proper system in the neuromuscular tonic impulses and improve the general muscle tons. Two basic principles governing the performance of asanas are stability and comfort. This suggest that the nature of asanas is psychophysical and not merely physical.
Every asana should be performed effortlessly and maintained for a comfortable time. There should be no jerks and the performance of asana should not lead to under fatigue. Asana may be classified as –
1. Meditative
2. Cultural
3. Relaxative
Meditative Asanas are sitting postures, which maintain the body in a steady and comfortable condition eg. Siddhasana, Swastikasana, Padamasna etc.
Cultural Asanas involve static stretching which brings about proper tone of muscles they contribute to the Flexibility of the spine and render the back and spinal muscle stronger. They also innumerable varieties of cultural Asanas which are performed in sitting, lying and standing position. eg. Bhujangasana, Vajrasana, Ardha matsendra asana, Paschimottanasana etc.
Sukshma Vyayama –
There are 48 practices described in Yogic sukshma Vyayama by Swami Dhirendra Brahmachari. These kriya starts from top of head and end at the toe. These kriyas have already proved their efficacy against a host of supposedly incurable maladies and thousands have been able to attain an unprecedented stability and purity of mind. By doing regular practice of these Kriya, human subtle body effected and get energised. All the joints of hand and feet get proper blood supply and proper movement as a result this help to keep body in healthy approach.
Pranayama –
These practices bring central over the respiratory impulses which form one of the channels of the flow of autonomic nerve impulses. Holding of the breath for a prolenged and comfortable time is an essential technique of pranayama. However, in the initial practice the breath holding phase is completely averted and emphasis is put on the controlled inspiration and expiration. The main purpose of pranayama is to gain control over the autonomic nervous system and through its influence the mental function is also controlled and regulated.
Nadhi Shodhan, Bhramari pranayama, Sitali pranayama, Sitkari, ujjayi pranayama can do a common man successfully.
Pratyahar – Withdrawal of senses from their objects.
It is a method for control of the mind. It is a practice for withdrawal of the senses from their respective objects. It is also a process for the prevention of mind wandering and indulgence to unhealthy thoughts and hence, can be considered as a psychological practices.
Dharma (Contemplation)
It attempts at fixation of mind on a single object or thought or sound at any place or spot external or internal of the body is Dharana. It improves power of concentration memory and intellect. Its regular practices results in peace, better mind-body co-ordination and balanced growth.
Dhayan (Meditation)
Continuous and un-interrupted flow of mind in the same direction where ever the mind is fixed is Meditation.
This is the practice involving control of the mental functions which start from the initial withdrawal of the senses from external objects to the complete oblivion of the external environment.
It is not always safer to start one's practice in meditation without preparing the adequately through asana and Pranayama.
By regular practice of meditation one acquires the power to concentrate deep resulting in main fold benefits such as increased physical energy, mental efficiency, creativity, calmness, memory, intellect, psychic power and intuitiveness. The basic principle of meditation is to develop internal awareness.
Shatkarma – Six cleansing act
These are Yogic purificatory techniques which are meant for the progressive all round development of healthy body and mind.
These techniques are classified into 6 division and therefore they are called Shatkarmas. These are Neti, Dhauti, Vasti, Nauli, Trataka & Kalalbhati, each one of which consists of many subsections. They increase the range of adaptability of tissue forming various organs and systems and raise the threshold of their reactivity. Kriyas bring control on different reflexes & establish psycho physiological balance. The modes of purification in the kriyas are air, water, friction and manipulating movements. The regions of cleaning involving in various kriyas are naropharyngeal, gastroesophageal, anarectal & intestinal.
Bandhas and Mudras
These are looks and holds of the semi voluntary and involuntary muscles in the body. They decongest the vital organs improve circulation and nutrition by pressure and contribute to general health and emotional stability.
Jalandhara, uddiyana and Mulabandha are important bandhas. Mudras are of different types.
Conclusions
A set of Asanas, Mudras and Pranayamas practised with faith perseverance and insight rejuvenates the brain, heart, lungs, liver, pancreas, kidney, bowles, all nerves, muscles, tissue and glands of the body by ensuring oxygenated and balanced blood supply, bestows control over seminal fluid, senses and mind imparts increased vitality, vigour and longativity to the common man.
YOGIC PRINCIPLES TO BE FOLLOWED BY A YOGA SADHAKA
YOGIC PRINCIPLES TO BE FOLLOWED BY A YOGA SADHAKA
Yoga has been practiced down the ages as a composite system of physical, mental and spiritual disciple the whole process of yoga in an ascent into the purity if that absolute perfection, which in the original state of man. It implies, therefore, the removal of enveloping impurities, the stilling of lower feelings & thoughts and the establishment of a state of perfect balance and harmony. All the perfection as their basis and thus a new world order of love could easily be effected by the adoption of even the simplest and most fundamental observances of yogic discipline yoga practices not only concern with the physical cultural but also it helpful to develop completes mental, physical and spiritual status of the sadhakas.
There are some principles which must be followed by yoga sadhaka so that the complete development take place.
According to the hathayoga pradipika, there are some disciplines which must be followed by yoga sadhaka, to get maximum effect by doing yoga practices.
mRlkgkrlkglk¼S;kZÙkRoKkuk'p fu'p;kr~
tulaxifjR;kxkr "kM~fHk;ksZx% izfl¼;frAA
To succeed in yoga, enthusiasm or, we could say,' a positive attitude is absolutely essential. Everyday should seem like the first day of practices. The same zeal should exist between a sadhaka and his sadhana.
No matter what happens, externally, rain, hail or shine, your sadhana must be done regularly. Whether you are afflicted with material loses or you acquire valuable possessions, whether there are visible signs of progress in your sadhana or not, you no matter what, your attitude should always be optimistic.
Discrimination is the third prerequisite for success in yoga. Everything you do and every aspect of your life, including your diet clothing, company, material necessities etc. Should be conductive to your sadhana. Unshakeable faith in Guru and the ultimate truth or reality is the most important tools for a sadhaka.
Courage is also recommended for fulfilling yoga, courage as they down, courage, persevere once and faith go hand in hand. Not only in the face of internal hardships but the external once also.
During the period of sadhana you must find it useless to mix with people who have lower aspirations. At that stage, the less you involve yourself with other the more your inner knowledge can grow. Of course, sadhaka should not consider the other to be inferior, but until his physical, mental, emotional and psychic resistance are developed, it is better to stay away from social interactions.
These six factors can be cultivated anywhere, whether living in a city with your family or alone in a hermitage.
vR;kgkj% iz;kl'p iztYiks fu;exzg%
tulax'p ykSY;a p "kMfHk;ksZxks fou';frAA 1-15
Overeating, exertion, talkativeness, adhering to rules, being in the company of common people and unsteadiness are the six causes which destroy yoga.
The object of yoga practice is overall development of yoga sadhaka. W hen a sadhaka is in the process of development, he must avoid all activities which waste energy and distract the mind. One major obstacle to yoga is overeating. When the body is over loaded with food, it become sluggish and the mind becomes dull.
If the body is toxic and lethargic, how can you expect to make progress in sadhana?
However yoga sadhaka avoid overeating and it's consequences them the sadhana. You are doing will help you to progress quickly.
2. Overexerting or overstraining: Hand physical labor or intense mental work taxes one of the energy system and can create further imbalance between two energies. The yoga sadhaka has to conserve and build up his store of energy for spiritual purpose and should not waste it in forming any unnecessary physical or mental facts.
Talkativeness: Too much talking disputes vital energy and wastes time which could be better spent in awakening the inner awareness. Gossiping with people who have low morals base consciousness and sensuous desires cannot may influence yoga sadhaka.
Unsteadiness: Unsteadiness means an imbalanced body metabolism inability to hold one posture for a periods of time and a wavering mind. Obviously yoga cannot be achieved under these condition. When there is physical, mental, emotional and psychic imbalance, the energy is dispersed, but if the energy is proper channel zed, all the bodily systems become stable and physical and mental steadiness develop automatically. When there is inconsistency and irregularity in like style further imbalance in the steady body cultivate yoga.
Yama And Niyama: The mind and body interact to a greater extent than is nonracially imagined. Physical health is dependent an mental well- being, and it is therefore necessary to cultivate mantel being. It is therefore necessary to cultivate mental well being which ensure a steady and tranquil mind before turning one's attentions to physical well being.
If the mind is subject to unsettling emotions, the resulting bodily disturbances cannot be combated by any of the yoga sadhana.
The value of yoga sadhana is therefore limited with the yamas and niyamas or ten commitments. In yoga Shastra it is mention that
vfgalk lR;eLrs; czãp;Z {kek `fr%
n;kZto% ferkgkj% 'kkSpa pSo ;ek n'kAA
Non violence, truth, nonstealing, continence forgiveness, endurance, comparison, humility ten rules of conduct.
ri% larks"k vkfLrD;a nkueh'oj iwtue~
fl¼kUrokD; Jo.ka ßherh p riks gqre~
fu;ek n'k laizksDrk ;ksx'kkL=kfo'kkjns%AA
Penance (austerity), contentment, belief (faith) in the supreme (God), charity, worship of god, listening to the recitation of soured scripture modesty, a discerning intellect, japa, and sacrifice are the ten observances.
In the yoga sutra of patanjali, only 5 yama, 5 niyama are specified: non violence, Truth ness honesty, abstinence and non passiveness, cleanliness contentment austerity, self analysis and resignation to the supreme being.
However the hathartnawali says that there are 15 Yama and 11 niyama, mental pleasure contentment. Keeping silence, control of senses compassion, politeness, for give ness, purity of thought non violence, abstinence, patience and for bearance endurance and fasting.
Conclusion: The whole process of yoga in nascent into the purity of that absolute perfection, which is the original state of man. It implies, therefore, the removal of enveloping impurities, the stilling of lower feeling and though and the establish and harmony.
So, to attain this level of attainments through yoga sadhana. Some yogic principles must be followed by sadhaka.
Reference books :
(1) Hathayoga pradipika by swami muktidhananda.
(2) The Royal path by swami rama.
(3) Text book of yoga- yogeshwar.
Yoga has been practiced down the ages as a composite system of physical, mental and spiritual disciple the whole process of yoga in an ascent into the purity if that absolute perfection, which in the original state of man. It implies, therefore, the removal of enveloping impurities, the stilling of lower feelings & thoughts and the establishment of a state of perfect balance and harmony. All the perfection as their basis and thus a new world order of love could easily be effected by the adoption of even the simplest and most fundamental observances of yogic discipline yoga practices not only concern with the physical cultural but also it helpful to develop completes mental, physical and spiritual status of the sadhakas.
There are some principles which must be followed by yoga sadhaka so that the complete development take place.
According to the hathayoga pradipika, there are some disciplines which must be followed by yoga sadhaka, to get maximum effect by doing yoga practices.
mRlkgkrlkglk¼S;kZÙkRoKkuk'p fu'p;kr~
tulaxifjR;kxkr "kM~fHk;ksZx% izfl¼;frAA
To succeed in yoga, enthusiasm or, we could say,' a positive attitude is absolutely essential. Everyday should seem like the first day of practices. The same zeal should exist between a sadhaka and his sadhana.
No matter what happens, externally, rain, hail or shine, your sadhana must be done regularly. Whether you are afflicted with material loses or you acquire valuable possessions, whether there are visible signs of progress in your sadhana or not, you no matter what, your attitude should always be optimistic.
Discrimination is the third prerequisite for success in yoga. Everything you do and every aspect of your life, including your diet clothing, company, material necessities etc. Should be conductive to your sadhana. Unshakeable faith in Guru and the ultimate truth or reality is the most important tools for a sadhaka.
Courage is also recommended for fulfilling yoga, courage as they down, courage, persevere once and faith go hand in hand. Not only in the face of internal hardships but the external once also.
During the period of sadhana you must find it useless to mix with people who have lower aspirations. At that stage, the less you involve yourself with other the more your inner knowledge can grow. Of course, sadhaka should not consider the other to be inferior, but until his physical, mental, emotional and psychic resistance are developed, it is better to stay away from social interactions.
These six factors can be cultivated anywhere, whether living in a city with your family or alone in a hermitage.
vR;kgkj% iz;kl'p iztYiks fu;exzg%
tulax'p ykSY;a p "kMfHk;ksZxks fou';frAA 1-15
Overeating, exertion, talkativeness, adhering to rules, being in the company of common people and unsteadiness are the six causes which destroy yoga.
The object of yoga practice is overall development of yoga sadhaka. W hen a sadhaka is in the process of development, he must avoid all activities which waste energy and distract the mind. One major obstacle to yoga is overeating. When the body is over loaded with food, it become sluggish and the mind becomes dull.
If the body is toxic and lethargic, how can you expect to make progress in sadhana?
However yoga sadhaka avoid overeating and it's consequences them the sadhana. You are doing will help you to progress quickly.
2. Overexerting or overstraining: Hand physical labor or intense mental work taxes one of the energy system and can create further imbalance between two energies. The yoga sadhaka has to conserve and build up his store of energy for spiritual purpose and should not waste it in forming any unnecessary physical or mental facts.
Talkativeness: Too much talking disputes vital energy and wastes time which could be better spent in awakening the inner awareness. Gossiping with people who have low morals base consciousness and sensuous desires cannot may influence yoga sadhaka.
Unsteadiness: Unsteadiness means an imbalanced body metabolism inability to hold one posture for a periods of time and a wavering mind. Obviously yoga cannot be achieved under these condition. When there is physical, mental, emotional and psychic imbalance, the energy is dispersed, but if the energy is proper channel zed, all the bodily systems become stable and physical and mental steadiness develop automatically. When there is inconsistency and irregularity in like style further imbalance in the steady body cultivate yoga.
Yama And Niyama: The mind and body interact to a greater extent than is nonracially imagined. Physical health is dependent an mental well- being, and it is therefore necessary to cultivate mantel being. It is therefore necessary to cultivate mental well being which ensure a steady and tranquil mind before turning one's attentions to physical well being.
If the mind is subject to unsettling emotions, the resulting bodily disturbances cannot be combated by any of the yoga sadhana.
The value of yoga sadhana is therefore limited with the yamas and niyamas or ten commitments. In yoga Shastra it is mention that
vfgalk lR;eLrs; czãp;Z {kek `fr%
n;kZto% ferkgkj% 'kkSpa pSo ;ek n'kAA
Non violence, truth, nonstealing, continence forgiveness, endurance, comparison, humility ten rules of conduct.
ri% larks"k vkfLrD;a nkueh'oj iwtue~
fl¼kUrokD; Jo.ka ßherh p riks gqre~
fu;ek n'k laizksDrk ;ksx'kkL=kfo'kkjns%AA
Penance (austerity), contentment, belief (faith) in the supreme (God), charity, worship of god, listening to the recitation of soured scripture modesty, a discerning intellect, japa, and sacrifice are the ten observances.
In the yoga sutra of patanjali, only 5 yama, 5 niyama are specified: non violence, Truth ness honesty, abstinence and non passiveness, cleanliness contentment austerity, self analysis and resignation to the supreme being.
However the hathartnawali says that there are 15 Yama and 11 niyama, mental pleasure contentment. Keeping silence, control of senses compassion, politeness, for give ness, purity of thought non violence, abstinence, patience and for bearance endurance and fasting.
Conclusion: The whole process of yoga in nascent into the purity of that absolute perfection, which is the original state of man. It implies, therefore, the removal of enveloping impurities, the stilling of lower feeling and though and the establish and harmony.
So, to attain this level of attainments through yoga sadhana. Some yogic principles must be followed by sadhaka.
Reference books :
(1) Hathayoga pradipika by swami muktidhananda.
(2) The Royal path by swami rama.
(3) Text book of yoga- yogeshwar.
YOGA: ITS ORIGIN, DEFINITIONS & MISCONCEPTION
YOGA: ITS ORIGIN, DEFINITIONS & MISCONCEPTION
What is yoga: The word yoga is derived from the Sanskrit root 'juju' as also from the root 'yujir' meaning to unit or to integrate this union refers to the union of Jeevatma & parmatma i.e the union of the individual consciousness with the cosmic or divine consciousness. This concept is interpreted by many contemporary scholars as the integration of physical, mental, intellectual and spiritual aspects of human personality as also the integration or adjustment of an individual with his environment or the society.
The yogic texts describe variedly methods, paths and practices with the help of which an aspirant may achieve the final or intermediary goals of yoga.
THE FOUNDATION AND YOGA:
The foundations of ancient yoga should be studied in the following 3 principal scriptures:
(1) Early Upanishad.
(2) Bhagwad Geeta
(3) Yoga sutras of patanjali
The study of these foundation texts indicates that upanisadic yoga was essentially and spiritual discipline aiming at spiritual achievements and expansion of consciousness. In Bhagwad Geeta different definitions of yoga are given in different contexts however all such definitions are complementary to each other. According to the Upnisadic tradition yoga is a higher state of sensuousness when the activities of the 5 senses and the fluctuations of the mind are stilled and the intellect or Buddha became steady. According to Bagawad Geeta, it is a state of freedom from the influence of pain or pleasure. This is a state of equanimity over pain and pleasure, success or failure and so an. Self realization through yoga has been considered as the greatest objective
"Ayam tu paramodharmo yadyogenatma darsanam (yajna smrti 1/8).
In Vedantic traditions yoga has been considered as the principal way of self realization
Nasti yoga samara balsam (Mahabharts-12)
Yoga has been considered as the principle frequently mentioned as the method of realization of the truth in Vedic literature. Yoga appear to have been used in the literature to describe both the state of realization as well as the method or realization. The word yoga has also been used in terms of achievement of the unachievable
Yoga apraptasya prapanam. (Geeta sank 9/22)
One comes across the root of the word yoga used in the samhitas in many forms. Yoga is the union of prana apana , surya chandra, atma, parmatma and other opposite duals. Yajnavalkya considers yoga essentially as the union or integration of Atma and parmatma in vedanta, yoga means the union of jeevatma with parmatma and oneness of the jeeva and brahma "soham, tatvamasi" and other great Vedic statements (maha vakyas ) actually indirect to the some state. In another centext Yajnavalkya considers yoga as samadhi itself.
la;ksxks ;ksx bR;qDrks thokReijekReuks%A
Samadhi is achieved by merger of the concentrated mental being i.e Ekagracitta into the object. If we admit this approach there is no basic difference between the two meaning of yoga i.e samadhi and samyoga
Yoga yuktih samadhanam (taitt. Upu)
Vyasa , the commentator on yoga sutras considers yoga and samedhi as one & the same. Grammatically the bhava vyutpanna word yoga is used to indicate the vijnana or anubhava i.e the object or sadhya while karana vyutpanna word yoga is used to indicate the means methods of practices i.e the sadhana of the aforesaid anubhava or realization thus the word 'yoga' is used to indicate the means methods or proactive i.e the sadhana of the aforesaid anubhava or realization thus the word 'yoga' is used both as sadhya (objects) as well as the sadhana (means)
In bhagwad Geeta different definitions of yoga are given in different context. However all such definitions are complementary to each other. The three main definitions of yoga according to bhagwad Geeta are summarized below.
¶ra fokr nq%[k la;ksx fo;ksxa ;ksx lafKre¸AA 6-23
According to this definition yoga is disunion or negation of union of the self with sorrow.
;ksxLFk% dq: dekZf.k laxa R;DRok /uat;
fl¼flf¼;ks% leks HkwRok leRoa ;ksx mP;rsA¸ 2-48
This means that yoga is an attitude or state of mind with equanimity over success and failure in action under taken without attachment for its reward.
¶;ksx% deZlq dka'kye~¸AA
This popular definition of yoga refers to the theme of karma yoga. Yoga is skill inaction means that an action should be preformed in such a way that an action should be performed in way that it does not became the cause of bondage.
According to patanjali yoga darshana
;ksxf'pÙko`fÙk fujks/%AA
Yoga in the state of cessation of all fluctuations of mental beings. When the fluctuations of the mental being case, the Atma attains it's own pure and original status and character
rnk nz"Vq% Lo:is¿oL;kue~AA
In the absence of such a state, the Atma is over shadowed with the fluctuation of citta vrittis .
According to patanjali the state of citta vritti nirodha can be achieved by abhyasa (continued practices) and vairagya (renunciation). Patanjali has propounded the comprehensive and multi objective antaranga and bahiranga practices of yoga through the classical astanga yoga in the form of yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi.
But the main object of the classical yoga of patanjali is realization of the ultimate truth.
MISCONCEPTION ABOUT YOGA
Yoga is very ancient discipline and recognized as one of the most valuable heritage in India. Today, the whole world is looking to yoga for the answer to various problems modern are facing.
Inspire of the fact, that yoga has been globalizes, we would find many misconception about yoga, the most common among them are
(1) yoga is the only system of therapy:
Some person think that yoga is medicinal in value and is a system of therapy which can cure all disease.
(2) yoga as magic, miracles & mysticism:
Some people associated it with the idea of the supernatural or linked with miracles they equated it with mysticism, black magic or various types of mortification
(3) not for ordinary persons :
Some people believe that yoga is not meant for ordinary persons, the house- holders i.e not for ordinary people
(4) yoga means asana or physical posture only:
A lot of person believe that yoga is only physical posture, by practicing these only physical benefits can be obtained.
(5) yoga means renunciation of world:
To some, because of lack of knowledge our literature and the essence of yoga. They consider that follow and practice yoga.
(6) As science and art :
Some people believe that yoga as a science in the modern scientific paradigm and as an art.
(7) yoga is a religion :
Yoga is a systematic science it's teaching are an integral part of most religious, but yoga itself in not a religion. Most religions teach what to do, but yoga teacher to be yet yoga practices, described in symbolic language may be found in the sacred scriptures of most religions.
(8) yoga no practical approach.
Some people believe that yoga has no practical approach, consider, that yoga as a system of philosophy consider with metaphysical theories about the universe
(9) Misconception about asana & exercise:
People are unaware about yogic practice (asana) and physical exercise. There conceder that these are physical i.e at body level only but actually , yogic practices are psychosomatic practices.
All the above misconceptions indicate that most people are unable to use yoga as whole concepts but are only aware of a fragment of it's potential.
What is yoga: The word yoga is derived from the Sanskrit root 'juju' as also from the root 'yujir' meaning to unit or to integrate this union refers to the union of Jeevatma & parmatma i.e the union of the individual consciousness with the cosmic or divine consciousness. This concept is interpreted by many contemporary scholars as the integration of physical, mental, intellectual and spiritual aspects of human personality as also the integration or adjustment of an individual with his environment or the society.
The yogic texts describe variedly methods, paths and practices with the help of which an aspirant may achieve the final or intermediary goals of yoga.
THE FOUNDATION AND YOGA:
The foundations of ancient yoga should be studied in the following 3 principal scriptures:
(1) Early Upanishad.
(2) Bhagwad Geeta
(3) Yoga sutras of patanjali
The study of these foundation texts indicates that upanisadic yoga was essentially and spiritual discipline aiming at spiritual achievements and expansion of consciousness. In Bhagwad Geeta different definitions of yoga are given in different contexts however all such definitions are complementary to each other. According to the Upnisadic tradition yoga is a higher state of sensuousness when the activities of the 5 senses and the fluctuations of the mind are stilled and the intellect or Buddha became steady. According to Bagawad Geeta, it is a state of freedom from the influence of pain or pleasure. This is a state of equanimity over pain and pleasure, success or failure and so an. Self realization through yoga has been considered as the greatest objective
"Ayam tu paramodharmo yadyogenatma darsanam (yajna smrti 1/8).
In Vedantic traditions yoga has been considered as the principal way of self realization
Nasti yoga samara balsam (Mahabharts-12)
Yoga has been considered as the principle frequently mentioned as the method of realization of the truth in Vedic literature. Yoga appear to have been used in the literature to describe both the state of realization as well as the method or realization. The word yoga has also been used in terms of achievement of the unachievable
Yoga apraptasya prapanam. (Geeta sank 9/22)
One comes across the root of the word yoga used in the samhitas in many forms. Yoga is the union of prana apana , surya chandra, atma, parmatma and other opposite duals. Yajnavalkya considers yoga essentially as the union or integration of Atma and parmatma in vedanta, yoga means the union of jeevatma with parmatma and oneness of the jeeva and brahma "soham, tatvamasi" and other great Vedic statements (maha vakyas ) actually indirect to the some state. In another centext Yajnavalkya considers yoga as samadhi itself.
la;ksxks ;ksx bR;qDrks thokReijekReuks%A
Samadhi is achieved by merger of the concentrated mental being i.e Ekagracitta into the object. If we admit this approach there is no basic difference between the two meaning of yoga i.e samadhi and samyoga
Yoga yuktih samadhanam (taitt. Upu)
Vyasa , the commentator on yoga sutras considers yoga and samedhi as one & the same. Grammatically the bhava vyutpanna word yoga is used to indicate the vijnana or anubhava i.e the object or sadhya while karana vyutpanna word yoga is used to indicate the means methods of practices i.e the sadhana of the aforesaid anubhava or realization thus the word 'yoga' is used to indicate the means methods or proactive i.e the sadhana of the aforesaid anubhava or realization thus the word 'yoga' is used both as sadhya (objects) as well as the sadhana (means)
In bhagwad Geeta different definitions of yoga are given in different context. However all such definitions are complementary to each other. The three main definitions of yoga according to bhagwad Geeta are summarized below.
¶ra fokr nq%[k la;ksx fo;ksxa ;ksx lafKre¸AA 6-23
According to this definition yoga is disunion or negation of union of the self with sorrow.
;ksxLFk% dq: dekZf.k laxa R;DRok /uat;
fl¼flf¼;ks% leks HkwRok leRoa ;ksx mP;rsA¸ 2-48
This means that yoga is an attitude or state of mind with equanimity over success and failure in action under taken without attachment for its reward.
¶;ksx% deZlq dka'kye~¸AA
This popular definition of yoga refers to the theme of karma yoga. Yoga is skill inaction means that an action should be preformed in such a way that an action should be performed in way that it does not became the cause of bondage.
According to patanjali yoga darshana
;ksxf'pÙko`fÙk fujks/%AA
Yoga in the state of cessation of all fluctuations of mental beings. When the fluctuations of the mental being case, the Atma attains it's own pure and original status and character
rnk nz"Vq% Lo:is¿oL;kue~AA
In the absence of such a state, the Atma is over shadowed with the fluctuation of citta vrittis .
According to patanjali the state of citta vritti nirodha can be achieved by abhyasa (continued practices) and vairagya (renunciation). Patanjali has propounded the comprehensive and multi objective antaranga and bahiranga practices of yoga through the classical astanga yoga in the form of yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi.
But the main object of the classical yoga of patanjali is realization of the ultimate truth.
MISCONCEPTION ABOUT YOGA
Yoga is very ancient discipline and recognized as one of the most valuable heritage in India. Today, the whole world is looking to yoga for the answer to various problems modern are facing.
Inspire of the fact, that yoga has been globalizes, we would find many misconception about yoga, the most common among them are
(1) yoga is the only system of therapy:
Some person think that yoga is medicinal in value and is a system of therapy which can cure all disease.
(2) yoga as magic, miracles & mysticism:
Some people associated it with the idea of the supernatural or linked with miracles they equated it with mysticism, black magic or various types of mortification
(3) not for ordinary persons :
Some people believe that yoga is not meant for ordinary persons, the house- holders i.e not for ordinary people
(4) yoga means asana or physical posture only:
A lot of person believe that yoga is only physical posture, by practicing these only physical benefits can be obtained.
(5) yoga means renunciation of world:
To some, because of lack of knowledge our literature and the essence of yoga. They consider that follow and practice yoga.
(6) As science and art :
Some people believe that yoga as a science in the modern scientific paradigm and as an art.
(7) yoga is a religion :
Yoga is a systematic science it's teaching are an integral part of most religious, but yoga itself in not a religion. Most religions teach what to do, but yoga teacher to be yet yoga practices, described in symbolic language may be found in the sacred scriptures of most religions.
(8) yoga no practical approach.
Some people believe that yoga has no practical approach, consider, that yoga as a system of philosophy consider with metaphysical theories about the universe
(9) Misconception about asana & exercise:
People are unaware about yogic practice (asana) and physical exercise. There conceder that these are physical i.e at body level only but actually , yogic practices are psychosomatic practices.
All the above misconceptions indicate that most people are unable to use yoga as whole concepts but are only aware of a fragment of it's potential.
MEDITATION
MEDITATION
Meditation is a specific technique for resting mind & attaining a state of consciousness that is totally different from normal waking state. In meditation, mind is clear, relaxed & inwardly focused.
The root of word meditation is similar to that for medical or medicate. The root of all these words implies "attending to" or "paying attention to" something in meditation, you pay attention to dimensions of yourself which are seldom known to us-your own deepest, innermost levels. Meditation involves a type of inner attention that is quiet, concentrated, & at the same time relaxed.
Since our childhood, we have only been educated to examine & verify things in the outside world & that no one has taught us how to look within, We remain strangers to ourselves, write trying to get to know others, This further develop complications in our day to day life.
Very little of mind is cultivated by one formal education system. We are taught now to move & behave in the world, but we are never taught how to be still & examine what is within ourselves. The mind does not really know how to be in present & now. Only meditation teaches us to fully experience now, when, with help of meditative techniques, mind is made one-pointed & inward, it attains power of penetrating into deeper levels of our being. Then mind does not create any distractions or deviations, & fully achieves power of concentration, which is a pre requisite for meditation.
Our mind has a deep impact on our body. When mind is disturbed or conditioned to think in a negative way it an cause an imbalance in body which we call disease.
What meditation is not??
Many misconceptions regarding meditations that prevails are
1) Meditation is not contemplation or thinking during contemplation or thinking, we engage our mind to think about any concept. But during meditation, initially, our mind is trained to be watchful of the thoughts coming & later it is allowed to go beyond any level of mental activity.
2) Meditation is not hypnosis or autosuggestions. In hynosis a suggestion is made to mind. There is an attempt to program a manipulate' mind. But on other hand, In meditation, we simply observe mind & let it become quiet & calms.
3) Meditation is not Religion :
Meditation is a practical, scientific & systematic technique for knowing yourself on all levels. It does not belong to any culture or religion of world.
Many valid techniques exist, but as long as they have goal of helping you attain inner shallness & focus, each method is helpful.
But a few things has to be taken are of before you sit to meditate –
1) The Right place –
- A place which enhances meditation should be chosen
- The place should be close to nature, south absence of pollution
2) Making time to mediate
- For, beginner, - a certain amount of self discipline has to be cultivated for a habit to be completely established for & this a particular time has to be allotted.
3) Learning to Relax
Another that that one need to nurture – is ability to relax – For this – a posture should be such that one should be comfortable.
Various traditions have developed different techniques
- The Buddhist Religion
- The Jain Buddhism
- The Hindu Religion
According to Osho – 'Watching is meditation". According to him, "quality of observation," quality of being aware & alert – that's what meditation is being aware is important. The 4 steps in awareness prescribed by Osho for awareness.
1) Being aware of the body is 1st step. Being aware & watchful of body has a relaxative effect. It makes us aware of our each movement – breathing
2) Paying need to whirl pool of thoughts – Calmness & stillness are not natural properties of mind which is always in motion to have the maximum benefit out of meditation – the one should start becoming aware of your thought – which decide course of our life majority. Paying attention to ones thought process gradually synchronizes it & chaos is replaced with peace.
When body & mind are at peace they work in a coordinated manner
3) Reflecting your moods & emotions & feelings with a little more awareness helps in co-ordinated functioning of these three.
4) The 4th is ultimate awareness that makes one awakened. That enjoys bliss upon person.
For thousands of years, science of meditation has been studied & practiced by aspirants who sought to make their lives more serene, creative & fulfilling meditation gives capacity to improve health, your relationships, skillfulness with which you perform your activities. All this is possible, because meditation makes you aware of your inner strengths and potentials which earlier remained unrealised & un-cultivated.
Affects :
1) Meditation is therapeutic from beginning. It helps relax muscular tension
2) Relax nervous system
3) Mental Health
i) Calmness of mind -
Meditation calms mind, prevent its wavering & makes it steady. This is the greatest benefit because the constantly chattering mind is an obstacle in the self growth but once we overcome it, it imparts great happiness.
ii) Concentration
Focusing the constantly wavering wandering mind on a particular thing or topic is a hard thing to achieve. But with constant & prolong practice, it can be achieved which further makes mind more productive & creative.
iii) Memory
Meditation facilitates improvement of memory.
4) It is a systematic way of enhancing our innate talents in daily life.
5) It decrease our need to sleep & also fatigue \ energies body & mind.
6) Health Aspects
- Balances right & left hemisphere of brain which relate to emotional & intellectual processes, respectively
- Regulates BP
- Stimulates blood circulation
- Minor ailments eg. migraine, anxiety attacks, sinus problems, asthma can be helped by regular deep breathing exercises which improve circulation of air in body.
7) personality/ self development
- Induces self discipline
- Improves performance in respective fields.
- Builds self confidence
- increase energy & efficiency
- create the attitude to life
- helps becoming self awareness which helps us to realise our inner potentials & capabilities.
through practice of meditation, at 1st may notice simple changes, such as increase calmness & resistance to stress, but as we practice more intensely, more significant developments arises within overselves meditation helps mind to slow down on its rapid series of thoughts & feelings & to replaces that mental activity with inner awareness & thoughts.
Conclusion : Meditation is an unbroken flow of knowledge of the object on which one medicates. Meditation kills all pain, suffering and sorrow. It is the most powerful mental and nervine tonic.
Meditation is the key to unlock the secrets of life, to open the doors of intuitive knowledge and realms to eternal bliss.
Meditation is a specific technique for resting mind & attaining a state of consciousness that is totally different from normal waking state. In meditation, mind is clear, relaxed & inwardly focused.
The root of word meditation is similar to that for medical or medicate. The root of all these words implies "attending to" or "paying attention to" something in meditation, you pay attention to dimensions of yourself which are seldom known to us-your own deepest, innermost levels. Meditation involves a type of inner attention that is quiet, concentrated, & at the same time relaxed.
Since our childhood, we have only been educated to examine & verify things in the outside world & that no one has taught us how to look within, We remain strangers to ourselves, write trying to get to know others, This further develop complications in our day to day life.
Very little of mind is cultivated by one formal education system. We are taught now to move & behave in the world, but we are never taught how to be still & examine what is within ourselves. The mind does not really know how to be in present & now. Only meditation teaches us to fully experience now, when, with help of meditative techniques, mind is made one-pointed & inward, it attains power of penetrating into deeper levels of our being. Then mind does not create any distractions or deviations, & fully achieves power of concentration, which is a pre requisite for meditation.
Our mind has a deep impact on our body. When mind is disturbed or conditioned to think in a negative way it an cause an imbalance in body which we call disease.
What meditation is not??
Many misconceptions regarding meditations that prevails are
1) Meditation is not contemplation or thinking during contemplation or thinking, we engage our mind to think about any concept. But during meditation, initially, our mind is trained to be watchful of the thoughts coming & later it is allowed to go beyond any level of mental activity.
2) Meditation is not hypnosis or autosuggestions. In hynosis a suggestion is made to mind. There is an attempt to program a manipulate' mind. But on other hand, In meditation, we simply observe mind & let it become quiet & calms.
3) Meditation is not Religion :
Meditation is a practical, scientific & systematic technique for knowing yourself on all levels. It does not belong to any culture or religion of world.
Many valid techniques exist, but as long as they have goal of helping you attain inner shallness & focus, each method is helpful.
But a few things has to be taken are of before you sit to meditate –
1) The Right place –
- A place which enhances meditation should be chosen
- The place should be close to nature, south absence of pollution
2) Making time to mediate
- For, beginner, - a certain amount of self discipline has to be cultivated for a habit to be completely established for & this a particular time has to be allotted.
3) Learning to Relax
Another that that one need to nurture – is ability to relax – For this – a posture should be such that one should be comfortable.
Various traditions have developed different techniques
- The Buddhist Religion
- The Jain Buddhism
- The Hindu Religion
According to Osho – 'Watching is meditation". According to him, "quality of observation," quality of being aware & alert – that's what meditation is being aware is important. The 4 steps in awareness prescribed by Osho for awareness.
1) Being aware of the body is 1st step. Being aware & watchful of body has a relaxative effect. It makes us aware of our each movement – breathing
2) Paying need to whirl pool of thoughts – Calmness & stillness are not natural properties of mind which is always in motion to have the maximum benefit out of meditation – the one should start becoming aware of your thought – which decide course of our life majority. Paying attention to ones thought process gradually synchronizes it & chaos is replaced with peace.
When body & mind are at peace they work in a coordinated manner
3) Reflecting your moods & emotions & feelings with a little more awareness helps in co-ordinated functioning of these three.
4) The 4th is ultimate awareness that makes one awakened. That enjoys bliss upon person.
For thousands of years, science of meditation has been studied & practiced by aspirants who sought to make their lives more serene, creative & fulfilling meditation gives capacity to improve health, your relationships, skillfulness with which you perform your activities. All this is possible, because meditation makes you aware of your inner strengths and potentials which earlier remained unrealised & un-cultivated.
Affects :
1) Meditation is therapeutic from beginning. It helps relax muscular tension
2) Relax nervous system
3) Mental Health
i) Calmness of mind -
Meditation calms mind, prevent its wavering & makes it steady. This is the greatest benefit because the constantly chattering mind is an obstacle in the self growth but once we overcome it, it imparts great happiness.
ii) Concentration
Focusing the constantly wavering wandering mind on a particular thing or topic is a hard thing to achieve. But with constant & prolong practice, it can be achieved which further makes mind more productive & creative.
iii) Memory
Meditation facilitates improvement of memory.
4) It is a systematic way of enhancing our innate talents in daily life.
5) It decrease our need to sleep & also fatigue \ energies body & mind.
6) Health Aspects
- Balances right & left hemisphere of brain which relate to emotional & intellectual processes, respectively
- Regulates BP
- Stimulates blood circulation
- Minor ailments eg. migraine, anxiety attacks, sinus problems, asthma can be helped by regular deep breathing exercises which improve circulation of air in body.
7) personality/ self development
- Induces self discipline
- Improves performance in respective fields.
- Builds self confidence
- increase energy & efficiency
- create the attitude to life
- helps becoming self awareness which helps us to realise our inner potentials & capabilities.
through practice of meditation, at 1st may notice simple changes, such as increase calmness & resistance to stress, but as we practice more intensely, more significant developments arises within overselves meditation helps mind to slow down on its rapid series of thoughts & feelings & to replaces that mental activity with inner awareness & thoughts.
Conclusion : Meditation is an unbroken flow of knowledge of the object on which one medicates. Meditation kills all pain, suffering and sorrow. It is the most powerful mental and nervine tonic.
Meditation is the key to unlock the secrets of life, to open the doors of intuitive knowledge and realms to eternal bliss.
PRANAYAMA
PRANAYAMA
The process of breathing occurs in our body automatically, spontaneously & naturally. We are breathing even when we are not aware of it because breathing is important for the body for 2 reasons –
1) It is the only means to supply of O2 and is very vital for our survival.
2) It gets rid of all the toxins from the body.
Most people do not know the correct way of breathing & this results in using only a small part of our lung capacity. Also, most of the people has unregulated breath this leads to increase or decrease of CO2 in the blood. If CO2 is more, then respiratory centre becomes more active i.e. we breath faster. These fluctuations in the breath leads to respiratory problems. Our resistance to disease is decrease. Therefore, if is essential to regulate the breath so that the lungs can be used to the optimum capacity and thus O2 is supplied to different parts of the body in ample amount. Prescribes different techniques to balance the flow of energy in our body. Pranayama is the practice totally devoted for this purpose.
The word Pranayama has been formed by the combination of 2 Sanskrit terms Prana & Ayama.
Prana : Prana is considered to be the life fore i.e. which maintains the life. Prana is Sanskrit, it means before (pra)breath (ana). prana is a friend to the entire world, that is why it is known as "Vishwamitra."
It is prana which resides with the orgons 2 units all the body as unit. It maintans 2 protects body, : It is known as "Bhardwaj".
Prana is worshipped as creator, destroyer & the preserves of all the universe. It is honoured as the all pervading entity & lord of all creatures. Prana is the cause of all sense organs in the body, which is known as "Vashistha."
Prana is supposed to be responsible for all function being carried out within body all these can be divided into 5 different aspects of prana –
a) Prana – It moves in the thoracic region & controls breathing
b) Apana – Moves in lower abdomen & controls elimination of urine, semen
c) Samana – Strokes gastric fires, aiding digestion & maintaining harmonious functioning of the abdominal organs.
d) Udna – Working through throat, controls the vocal cords & intake of air & food
e) Vyana – pervades entire body.
There are other 5 subsidiary of prana (naga, kurma, kirkil, devadatta & dhananjaya)
Ayama : Ayama is not just control but extension, expansion, length, prolongation or restraint.
Therefore, Pranayama means – prolongation of breath & restraint. It is the expansion of the life force through control of the breath.
Pranayama is, 4th limb of ashtanga yoga which is preceded by Asama. There is a reason behind it i.e.
Pranayama, spine & spinal muscles are the sources of action & the lungs are the receiving instruments. They must be trained to open & to extend in all directions & the spinal muscles straightened, cultured & toned to create space & stimulate the spinal nerves to draw energy from the breath. All kinds of postures are : essential if we have to derive maximum benefit out of pranayama.
Now, the Yoga traditions gives a list of 14 things, concept of which should be clear enough to practice pranayama – These are as follows
(1) Asana (2) Puraka (3) Rechaka (4) Kumbhaka (5) Mulabandha (6) Jalandhara Bandha (7) Uddiyana Bandha (8) Ida (9) Pingla (10) Sushumana (11) Shatchakras (12) Kundalini (13) Matra (14) Desha.
HYP & GS & PS which are considered to be most important of yogic texts, gives ample knowledge about pranayama.
According to GS, then are special time periods which the practice of pranayama should begin.
olUrs 'kjfnoizksDra ;ksxkjEHk lekpjsr~A
rFkk ;ksxh Hkosr~ fl¼h jksxkUeqDrks Hkosr~ /zqoe~AA
(?ksa-l-)
According to HYP, there these are 8 pranayamas which are as follows –
lw;aZHksnua HkqTtk;h lhRdkjh 'khryh rFkk
HkfL=kdk Hkzkejh ewPNkZ IykfouhR;"r dqaHkdkAA
i.e. Suryabhedi, ujjayi, sitkari, sithali, Bhastrika, bhramri, murchha, plavani are the 8 kinds of kumbhakas.
According to Gherand Samhita following are the 8 kinds of pranayamas.
lfgr% lw;Zhksn'p mTtk;h 'khryh rFkkA
HkfL=kdk Hkzkejh ewPNkZ dsoyh ok"VdqEHkdk%AA
Sahita is further divided into (1) Sagarbha; (2) Nigarbha
To understand the art of pranayama, for a healthy living, it is essential to know its methodology. It consit of long, sustained, subtle flow of inhale (puraka), exhalation (Rechaka), & Retention (Kumbhaka). The concept of PRK is very important to the maximum benefit of pranayama.
Puraka – It is the controlled inhalation along with which chest is expanded to fill it up with air upto the maximum capacity of the inspiratory receptors of the lungs. This stimulates the respiratory system.
Kumbhaka – It is the phase of retention of breath (1) Abhyantara; (2) Bahya
By applying the Jalandhara bandha after Puraka 7 also pulling the rectum muscles upwards (mula bandha). This distributes the energy taken in, through out the body.
Rechaka :
It starts with abdomen being drawn in then the ribs are contracted emptying the lungs. The end of K, one releases the jalandhara bandha & then begins Rechaka by contraction of the muscles of pelvic region & this further pushes the thoracic diaphragm upward & there is simultaneous contraction of chest. The air starts squeezing out. This helps to throw out the vitiated air & toxins from the body.
PRECAUTION
1) Having proper yogic diet is a necessary pre requisite before the practice of Pranayama.
2) Empty bladder & bowels before starting pranayama.
3) Choose a sechuded, clean, airy space.
4) One should observe the principle of cleanliness
5) The best time to practice is early morning,
6) Back should be eract
7) Do not perform pranayama in haste nor when lungs are congested
8) Relax in savasana for some time after practicing pranayama
9) Kumbhaka is not to be practiced by Heart Patient, High B.P. & asthmatic patients
10) No jerks should be given
11) At the end of K, the practitioner must have as much control over his lungs as would make a smooth, proportionate Rechaka Possible.
12) Throughout P, the inhalation should be uniform & quite.
13) One has to pay attention to sensation, associated with the gross movement of breathing
14) Releasing of the breath should be slow & smooth without collapsing chest.
15) The whole practice of pranayama should be done with all most ease & comfort.
The ideal relation between PK&R is 1:4:2. But for a beginner it is 1:1:2 then gradually, with practice one can achieve 1:4:2
As mentioned before, there are different kinds of pranayama for each one of them, the concept of PR&K is same but there is a little modification technique. For instance, In surya bhedi pranayanam. The puraka is done from right nostril & R from right. While in ujjayi – the puraka is done through both, nostril & Rechaka is done through left.
Benefits/ Advantages
1) The rhythmic use of diaphragm & abdominal muscles in pranayama directly stimulates intestinal circulate. Therefore it helps the intestines in its functioning of absorbing of food material & disposing of wastes.
2) Pranayama helps to maintain, flow of blood which tones, nerves, brain, spinal cord & cardiac muscles, thus maintaining their efficiency.
3) Nadis, internal organs & cells are purified.
4) Practice of pranayama increases digestion, vigour, vitality, perception & memory.
5) Helps in digestion & assimilation because of massage given to the digestive organs by the movement of diapheagrm & abdominal muscles.
6) Through pranayama the elasticity & health of respiratory muscles is build up by stretching of chest muscles to maximum & lungs opened as far as possible.
7) It brings strength & knowledge through practice.
8) A state of serenity filled with bliss is experienced by the sadhaka
9) Pranayama removes impurities & refines sadhaka & prepares his body & mind to become fit for concentration (dharana) & meditation (dhyana).
The process of breathing occurs in our body automatically, spontaneously & naturally. We are breathing even when we are not aware of it because breathing is important for the body for 2 reasons –
1) It is the only means to supply of O2 and is very vital for our survival.
2) It gets rid of all the toxins from the body.
Most people do not know the correct way of breathing & this results in using only a small part of our lung capacity. Also, most of the people has unregulated breath this leads to increase or decrease of CO2 in the blood. If CO2 is more, then respiratory centre becomes more active i.e. we breath faster. These fluctuations in the breath leads to respiratory problems. Our resistance to disease is decrease. Therefore, if is essential to regulate the breath so that the lungs can be used to the optimum capacity and thus O2 is supplied to different parts of the body in ample amount. Prescribes different techniques to balance the flow of energy in our body. Pranayama is the practice totally devoted for this purpose.
The word Pranayama has been formed by the combination of 2 Sanskrit terms Prana & Ayama.
Prana : Prana is considered to be the life fore i.e. which maintains the life. Prana is Sanskrit, it means before (pra)breath (ana). prana is a friend to the entire world, that is why it is known as "Vishwamitra."
It is prana which resides with the orgons 2 units all the body as unit. It maintans 2 protects body, : It is known as "Bhardwaj".
Prana is worshipped as creator, destroyer & the preserves of all the universe. It is honoured as the all pervading entity & lord of all creatures. Prana is the cause of all sense organs in the body, which is known as "Vashistha."
Prana is supposed to be responsible for all function being carried out within body all these can be divided into 5 different aspects of prana –
a) Prana – It moves in the thoracic region & controls breathing
b) Apana – Moves in lower abdomen & controls elimination of urine, semen
c) Samana – Strokes gastric fires, aiding digestion & maintaining harmonious functioning of the abdominal organs.
d) Udna – Working through throat, controls the vocal cords & intake of air & food
e) Vyana – pervades entire body.
There are other 5 subsidiary of prana (naga, kurma, kirkil, devadatta & dhananjaya)
Ayama : Ayama is not just control but extension, expansion, length, prolongation or restraint.
Therefore, Pranayama means – prolongation of breath & restraint. It is the expansion of the life force through control of the breath.
Pranayama is, 4th limb of ashtanga yoga which is preceded by Asama. There is a reason behind it i.e.
Pranayama, spine & spinal muscles are the sources of action & the lungs are the receiving instruments. They must be trained to open & to extend in all directions & the spinal muscles straightened, cultured & toned to create space & stimulate the spinal nerves to draw energy from the breath. All kinds of postures are : essential if we have to derive maximum benefit out of pranayama.
Now, the Yoga traditions gives a list of 14 things, concept of which should be clear enough to practice pranayama – These are as follows
(1) Asana (2) Puraka (3) Rechaka (4) Kumbhaka (5) Mulabandha (6) Jalandhara Bandha (7) Uddiyana Bandha (8) Ida (9) Pingla (10) Sushumana (11) Shatchakras (12) Kundalini (13) Matra (14) Desha.
HYP & GS & PS which are considered to be most important of yogic texts, gives ample knowledge about pranayama.
According to GS, then are special time periods which the practice of pranayama should begin.
olUrs 'kjfnoizksDra ;ksxkjEHk lekpjsr~A
rFkk ;ksxh Hkosr~ fl¼h jksxkUeqDrks Hkosr~ /zqoe~AA
(?ksa-l-)
According to HYP, there these are 8 pranayamas which are as follows –
lw;aZHksnua HkqTtk;h lhRdkjh 'khryh rFkk
HkfL=kdk Hkzkejh ewPNkZ IykfouhR;"r dqaHkdkAA
i.e. Suryabhedi, ujjayi, sitkari, sithali, Bhastrika, bhramri, murchha, plavani are the 8 kinds of kumbhakas.
According to Gherand Samhita following are the 8 kinds of pranayamas.
lfgr% lw;Zhksn'p mTtk;h 'khryh rFkkA
HkfL=kdk Hkzkejh ewPNkZ dsoyh ok"VdqEHkdk%AA
Sahita is further divided into (1) Sagarbha; (2) Nigarbha
To understand the art of pranayama, for a healthy living, it is essential to know its methodology. It consit of long, sustained, subtle flow of inhale (puraka), exhalation (Rechaka), & Retention (Kumbhaka). The concept of PRK is very important to the maximum benefit of pranayama.
Puraka – It is the controlled inhalation along with which chest is expanded to fill it up with air upto the maximum capacity of the inspiratory receptors of the lungs. This stimulates the respiratory system.
Kumbhaka – It is the phase of retention of breath (1) Abhyantara; (2) Bahya
By applying the Jalandhara bandha after Puraka 7 also pulling the rectum muscles upwards (mula bandha). This distributes the energy taken in, through out the body.
Rechaka :
It starts with abdomen being drawn in then the ribs are contracted emptying the lungs. The end of K, one releases the jalandhara bandha & then begins Rechaka by contraction of the muscles of pelvic region & this further pushes the thoracic diaphragm upward & there is simultaneous contraction of chest. The air starts squeezing out. This helps to throw out the vitiated air & toxins from the body.
PRECAUTION
1) Having proper yogic diet is a necessary pre requisite before the practice of Pranayama.
2) Empty bladder & bowels before starting pranayama.
3) Choose a sechuded, clean, airy space.
4) One should observe the principle of cleanliness
5) The best time to practice is early morning,
6) Back should be eract
7) Do not perform pranayama in haste nor when lungs are congested
8) Relax in savasana for some time after practicing pranayama
9) Kumbhaka is not to be practiced by Heart Patient, High B.P. & asthmatic patients
10) No jerks should be given
11) At the end of K, the practitioner must have as much control over his lungs as would make a smooth, proportionate Rechaka Possible.
12) Throughout P, the inhalation should be uniform & quite.
13) One has to pay attention to sensation, associated with the gross movement of breathing
14) Releasing of the breath should be slow & smooth without collapsing chest.
15) The whole practice of pranayama should be done with all most ease & comfort.
The ideal relation between PK&R is 1:4:2. But for a beginner it is 1:1:2 then gradually, with practice one can achieve 1:4:2
As mentioned before, there are different kinds of pranayama for each one of them, the concept of PR&K is same but there is a little modification technique. For instance, In surya bhedi pranayanam. The puraka is done from right nostril & R from right. While in ujjayi – the puraka is done through both, nostril & Rechaka is done through left.
Benefits/ Advantages
1) The rhythmic use of diaphragm & abdominal muscles in pranayama directly stimulates intestinal circulate. Therefore it helps the intestines in its functioning of absorbing of food material & disposing of wastes.
2) Pranayama helps to maintain, flow of blood which tones, nerves, brain, spinal cord & cardiac muscles, thus maintaining their efficiency.
3) Nadis, internal organs & cells are purified.
4) Practice of pranayama increases digestion, vigour, vitality, perception & memory.
5) Helps in digestion & assimilation because of massage given to the digestive organs by the movement of diapheagrm & abdominal muscles.
6) Through pranayama the elasticity & health of respiratory muscles is build up by stretching of chest muscles to maximum & lungs opened as far as possible.
7) It brings strength & knowledge through practice.
8) A state of serenity filled with bliss is experienced by the sadhaka
9) Pranayama removes impurities & refines sadhaka & prepares his body & mind to become fit for concentration (dharana) & meditation (dhyana).
ASANA, MEANING, CLASSIFICATION, TECHNIQUE & UTILITY
ASANA, MEANING, CLASSIFICATION, TECHNIQUE & UTILITY
Prior to everything, asana is spoken of as the first part of hatha yoga.
Having done asana, one attains steadiness of body and mind, freedom from disease and lightness of the limbs.
Hatha yoga pradipika (1.17)
Asana means a state of being in which one can remain physically and mentally steady, calm, quiet and comfortable. In the yoga Sutras of Patanjali there is a concise definition of yogasanas : "sthiram sukham aasanam", meaning that position which is comfortable and steady. So, we can see that yogasanas in this context are practised to develop the practitioner is ability to sit comfortably in one position for on extended length of time, as is necessary during meditation.
In the following aphorism, Patanjali further elaborates this idea :
Prayatna – saithilyananta – Sama pattibhyam
(P.Y.S.P. 47)
Perfection is attained through negation of effort and concentration on the Infinite. When perfection is attained in any asana, the external movements of the yogi gradually and progressively diminish till they cease altogether. This aphorism, thus, not only corroborates the idea contained in the preceding one, but also indicates that the attainment of Samadhi. In the aphorism, which follows, this idea has been further elaborated:
Tato dvandvanabhighatah
(P.Y.S.P. 48)
On attainment of perfection in the asanas, the individual becomes immune to dualities. The body of the yogi remains unaffected by heat or cold and other dualities on the attainment of perfection in asanas.
In the Gita, Lord Krishna, while instructing Arjuna about yoga, has detailed the technique of yoga which results in the control of the mind.
Yogi yunjita Satatamatanam rahasi sthitan
Ekaki yata- cittatma nirasiraparigrahan.
(S.B.G., 6,10)
The yogi should try constantly to concentrate his mind on the supreme self, remaining in solitude and alone, self-controlled, and relieved from desires and longings for possessions. Further, he says :
Sucau dese pratisthapya sthiramasanamatmanah
Natyucchritam nati-nicam cailajina-Kusottaram.
Tattraikagram mavah krtva yata-cittendriya-Kriya
Upavisyasene yunjyad yogamatma – visuddhaye.
(S.B.G., 6, 11-12)
In a clean place which is neither too high nor too low and covered with the sacred grass, kusa, a deer skin and a cloth, one over the other, sitting in asana, one must bring one's mind to concentrate and, controlling the thoughts and senses, one should practise yoga for self-purification.
In raja yoga, asana refers to the sitting position, but in hatha yoga it means something more. Asanas are specific body positions which open the energy channels and psychic centres. They are tooks to higher awareness and provide the stable foundation for our exploration of the body, breath, mind and beyond. The hatha yogis also found that by developing control of the body through asana, the mind is also controlled. Therefore, the practice of asana is foremost in hatha yoga.
In the yogic scriptures it is said that there were originally 8,400,000 asanas, which represent the 8,400,0000 incarnations every individual must pass through before attaining liberation from the cycle of birth and death. These asanas represented a progressive evolution from the simplest form of lite to the most complex : that of a fully realised human being. Down through the ages the great rishis and yogis modified and reduced the number of asanas to the few hundred known today. Of these few hundred, only the eighty-four are most useful.
Asanas may be classified as
1. Meditative
2. Cultural
3. Reparative
1. Meditative Asanas – Asanas are sitting pastures, which maintain the body in steady and comfortable condition. By various arrangement of the legs and hands different Meditative asasnas are formed. The characteristic feature of meditative asana is however, keeping the head, neck and trunk erect. eg. Sidhasana, padmasana. etc.
2. Cultural Asanas : This type of asana involves static stretching, which bring about proper tone of the muscles. They contribute to the flexibility of the spine and render back and spinal muscles stronger. They also stimulate proper working of the vital oragons in the thoracic and abdominal cavities. These are innumerable varieties of cultural asanas which are performed in sitting, lying and standing positions.
a. Backward bending asana – Bhujangasana, Shalabhasana, Dhanurasana, Chakrasana
b. Forward bending asana – Paschimottauasau, Pada hastasana.
c. Sprial Twisting asanas – Ardha Matsyendera asana.
d. inverted asanas – Sarvangasana, Sirshasana.
e. Balancing asanas – Garud asana, Natarajasana, uttbita Hasta padangusthasana.
3. Reparative Asanas : This type of asanas are performed in the lying position and are meant for giving rest to the body and wind. eg. Savasana, makarasana.
Technique and Utility
Every asana has its individual technique. but certain guidelines to be followed during practice of asanas. Although anybody can practise asanas, they become more effacious and beneficial when performed in the proper manner after correct preparation.
Breathing : Always breathe through the nose unless specific instructions are given to the contrary. Try to coordinate the breath with the asana practice.
Awareness : This is as essential to the practice of asana as it is to all yoga practices. The purpose of asana practice is to influence, integrate and harmonise all the levels of being : physical, pranic, mental, emotional, psychic and spiritual. At first it may appear that asanas are merely concerned with the physical level because try deal with the movement of different parts of the body. Actually, however they has profound effects at every level of being if key are combined with awareness.
Relaxation : Shavasana may be performed at any point during asana practice, especially when feeling physically or mentally tired. It should also be practised on completion of the asana programme.
Sequence – After completing shatkarma, asana should be done, followed by pranayama, then pratyahara and dharana which lead to meditation.
Counterpose : When practising the middle and advanced group of asanas particularly, it is important that the programe is structured so that backward bends are followed by forward bends and vice versa and that whatever is practised on one side of body is repeated on the other side. This concept of counterpose is necessary to bring the body back to a balanced state.
No straining : Never exert undue force while doing asanas. Beginners may find their muscles stiff at first, but after several weeks of regular practice key will be surprised to find that their muscles are more supple.
Age limitations : Asana may be practised by people all age groups, male and female.
Contra-indications : People with fractured bones or who are suffering from chronic ailments and diseases such as stomach ulcer, tuberculosis or hernia and those recuperating from operations, should consult a yoga teacher or doctor before commencing asanas.
A seer named Gheranda has listed the following 32 as the more important of the 84 asanas :
fl¼a in~ea rFkk Hknza eqÙkQa otza p LofLrde~A
flag p xkseq[ka ohja /uqjklueso pAA
e`ra xqIra rFkk eRl;a eRl;sUnzklueso pA
xksj{ka if'peksÙkkua mRdVa ladaV rFkkAA
e;wja dqDdqVa dweZa rFk pksÙkkudweZde~A
mÙkkueaMqda o`{ka eaMqda x:Ma o`"kHkaAA
'kyHka edja m"Vªa Hkqatxa p ;ksxklue~A
}kf=ka'knklukfu rq eR;aZyksds p flf¼neAA
(1) Sidhasana (Perfect Posture), (2) Padmasana (lotus posture)(, (3) Bhadrasana (Blessed posture), (4) Muktasana (liberated posture), (5) Vajarasana (Adamantine posture), (6) Svastikasana (Svastika posture), (7) Simhasana (Lion posture), (8) Gomukhasana (Cow-head posture), (9) Virasana (Hero's posture), (10) Dhanurasana (Bow posture), (11) Mrtasana (Corpse posture), (12) Guptasana (Concealed posture), (13) Matsyasana (fish posture) (14) Matsyendrasna (Matsyendra posture), (15) Goraksana (Goraksa Posture), (16) Pascimottanasava (Posterior-stretch posture), (17) Utkatasana (squatting posture), (18) Sankatasana (Contracted posture), (19) Mayurasa (Peacock posture), (20) Kukkutasana (Cock posture), (21) kurmasana (Tortoise posture), (22) Uttana Kurmasana (stretched tortoise posture), (23) Uttanamandukasana (Stretched frog posture), (24) Vrkasana (Tree posture), (25) Mandukasana (Frog posture), (26) Garud asana (Eagle posture), (27) Vrsabhasana (Ox posture), (28) Salabhasana (hocust posture), (29) Makrasana (Crocodile posture), (30) ustrasana (camel posture), (31) Bhujangasana (Cobra posture), (32) Yogasana (Yoga posture).
These asanas are capable of bestowing supernatural powers on men. Only eleven out of these thirty two have been rated as the leading asanas. In Hothayoga Pradipika, Swatmarama, a disciple of Goraksanatha detailed as follows :
1. Perfect posture (Siddhasana)
2. Lotus posture (Padmasana)
3. Cow-head posture (Gomukhasana)
4. hero's posture (Virasana)
5. Cock posture (kukkutasana)
6. Stretched-tortoise posture (Uttankurmasan)
7. bow Posture (Dhanurasana)
8. Matsyendra posture (Matsyendrasana)
9. Posterior-Stretch posture (Paschimottanasana)
10. Peacok Posture (Mayurasana)
11. Carpse Posture (Savasana)
Prior to everything, asana is spoken of as the first part of hatha yoga.
Having done asana, one attains steadiness of body and mind, freedom from disease and lightness of the limbs.
Hatha yoga pradipika (1.17)
Asana means a state of being in which one can remain physically and mentally steady, calm, quiet and comfortable. In the yoga Sutras of Patanjali there is a concise definition of yogasanas : "sthiram sukham aasanam", meaning that position which is comfortable and steady. So, we can see that yogasanas in this context are practised to develop the practitioner is ability to sit comfortably in one position for on extended length of time, as is necessary during meditation.
In the following aphorism, Patanjali further elaborates this idea :
Prayatna – saithilyananta – Sama pattibhyam
(P.Y.S.P. 47)
Perfection is attained through negation of effort and concentration on the Infinite. When perfection is attained in any asana, the external movements of the yogi gradually and progressively diminish till they cease altogether. This aphorism, thus, not only corroborates the idea contained in the preceding one, but also indicates that the attainment of Samadhi. In the aphorism, which follows, this idea has been further elaborated:
Tato dvandvanabhighatah
(P.Y.S.P. 48)
On attainment of perfection in the asanas, the individual becomes immune to dualities. The body of the yogi remains unaffected by heat or cold and other dualities on the attainment of perfection in asanas.
In the Gita, Lord Krishna, while instructing Arjuna about yoga, has detailed the technique of yoga which results in the control of the mind.
Yogi yunjita Satatamatanam rahasi sthitan
Ekaki yata- cittatma nirasiraparigrahan.
(S.B.G., 6,10)
The yogi should try constantly to concentrate his mind on the supreme self, remaining in solitude and alone, self-controlled, and relieved from desires and longings for possessions. Further, he says :
Sucau dese pratisthapya sthiramasanamatmanah
Natyucchritam nati-nicam cailajina-Kusottaram.
Tattraikagram mavah krtva yata-cittendriya-Kriya
Upavisyasene yunjyad yogamatma – visuddhaye.
(S.B.G., 6, 11-12)
In a clean place which is neither too high nor too low and covered with the sacred grass, kusa, a deer skin and a cloth, one over the other, sitting in asana, one must bring one's mind to concentrate and, controlling the thoughts and senses, one should practise yoga for self-purification.
In raja yoga, asana refers to the sitting position, but in hatha yoga it means something more. Asanas are specific body positions which open the energy channels and psychic centres. They are tooks to higher awareness and provide the stable foundation for our exploration of the body, breath, mind and beyond. The hatha yogis also found that by developing control of the body through asana, the mind is also controlled. Therefore, the practice of asana is foremost in hatha yoga.
In the yogic scriptures it is said that there were originally 8,400,000 asanas, which represent the 8,400,0000 incarnations every individual must pass through before attaining liberation from the cycle of birth and death. These asanas represented a progressive evolution from the simplest form of lite to the most complex : that of a fully realised human being. Down through the ages the great rishis and yogis modified and reduced the number of asanas to the few hundred known today. Of these few hundred, only the eighty-four are most useful.
Asanas may be classified as
1. Meditative
2. Cultural
3. Reparative
1. Meditative Asanas – Asanas are sitting pastures, which maintain the body in steady and comfortable condition. By various arrangement of the legs and hands different Meditative asasnas are formed. The characteristic feature of meditative asana is however, keeping the head, neck and trunk erect. eg. Sidhasana, padmasana. etc.
2. Cultural Asanas : This type of asana involves static stretching, which bring about proper tone of the muscles. They contribute to the flexibility of the spine and render back and spinal muscles stronger. They also stimulate proper working of the vital oragons in the thoracic and abdominal cavities. These are innumerable varieties of cultural asanas which are performed in sitting, lying and standing positions.
a. Backward bending asana – Bhujangasana, Shalabhasana, Dhanurasana, Chakrasana
b. Forward bending asana – Paschimottauasau, Pada hastasana.
c. Sprial Twisting asanas – Ardha Matsyendera asana.
d. inverted asanas – Sarvangasana, Sirshasana.
e. Balancing asanas – Garud asana, Natarajasana, uttbita Hasta padangusthasana.
3. Reparative Asanas : This type of asanas are performed in the lying position and are meant for giving rest to the body and wind. eg. Savasana, makarasana.
Technique and Utility
Every asana has its individual technique. but certain guidelines to be followed during practice of asanas. Although anybody can practise asanas, they become more effacious and beneficial when performed in the proper manner after correct preparation.
Breathing : Always breathe through the nose unless specific instructions are given to the contrary. Try to coordinate the breath with the asana practice.
Awareness : This is as essential to the practice of asana as it is to all yoga practices. The purpose of asana practice is to influence, integrate and harmonise all the levels of being : physical, pranic, mental, emotional, psychic and spiritual. At first it may appear that asanas are merely concerned with the physical level because try deal with the movement of different parts of the body. Actually, however they has profound effects at every level of being if key are combined with awareness.
Relaxation : Shavasana may be performed at any point during asana practice, especially when feeling physically or mentally tired. It should also be practised on completion of the asana programme.
Sequence – After completing shatkarma, asana should be done, followed by pranayama, then pratyahara and dharana which lead to meditation.
Counterpose : When practising the middle and advanced group of asanas particularly, it is important that the programe is structured so that backward bends are followed by forward bends and vice versa and that whatever is practised on one side of body is repeated on the other side. This concept of counterpose is necessary to bring the body back to a balanced state.
No straining : Never exert undue force while doing asanas. Beginners may find their muscles stiff at first, but after several weeks of regular practice key will be surprised to find that their muscles are more supple.
Age limitations : Asana may be practised by people all age groups, male and female.
Contra-indications : People with fractured bones or who are suffering from chronic ailments and diseases such as stomach ulcer, tuberculosis or hernia and those recuperating from operations, should consult a yoga teacher or doctor before commencing asanas.
A seer named Gheranda has listed the following 32 as the more important of the 84 asanas :
fl¼a in~ea rFkk Hknza eqÙkQa otza p LofLrde~A
flag p xkseq[ka ohja /uqjklueso pAA
e`ra xqIra rFkk eRl;a eRl;sUnzklueso pA
xksj{ka if'peksÙkkua mRdVa ladaV rFkkAA
e;wja dqDdqVa dweZa rFk pksÙkkudweZde~A
mÙkkueaMqda o`{ka eaMqda x:Ma o`"kHkaAA
'kyHka edja m"Vªa Hkqatxa p ;ksxklue~A
}kf=ka'knklukfu rq eR;aZyksds p flf¼neAA
(1) Sidhasana (Perfect Posture), (2) Padmasana (lotus posture)(, (3) Bhadrasana (Blessed posture), (4) Muktasana (liberated posture), (5) Vajarasana (Adamantine posture), (6) Svastikasana (Svastika posture), (7) Simhasana (Lion posture), (8) Gomukhasana (Cow-head posture), (9) Virasana (Hero's posture), (10) Dhanurasana (Bow posture), (11) Mrtasana (Corpse posture), (12) Guptasana (Concealed posture), (13) Matsyasana (fish posture) (14) Matsyendrasna (Matsyendra posture), (15) Goraksana (Goraksa Posture), (16) Pascimottanasava (Posterior-stretch posture), (17) Utkatasana (squatting posture), (18) Sankatasana (Contracted posture), (19) Mayurasa (Peacock posture), (20) Kukkutasana (Cock posture), (21) kurmasana (Tortoise posture), (22) Uttana Kurmasana (stretched tortoise posture), (23) Uttanamandukasana (Stretched frog posture), (24) Vrkasana (Tree posture), (25) Mandukasana (Frog posture), (26) Garud asana (Eagle posture), (27) Vrsabhasana (Ox posture), (28) Salabhasana (hocust posture), (29) Makrasana (Crocodile posture), (30) ustrasana (camel posture), (31) Bhujangasana (Cobra posture), (32) Yogasana (Yoga posture).
These asanas are capable of bestowing supernatural powers on men. Only eleven out of these thirty two have been rated as the leading asanas. In Hothayoga Pradipika, Swatmarama, a disciple of Goraksanatha detailed as follows :
1. Perfect posture (Siddhasana)
2. Lotus posture (Padmasana)
3. Cow-head posture (Gomukhasana)
4. hero's posture (Virasana)
5. Cock posture (kukkutasana)
6. Stretched-tortoise posture (Uttankurmasan)
7. bow Posture (Dhanurasana)
8. Matsyendra posture (Matsyendrasana)
9. Posterior-Stretch posture (Paschimottanasana)
10. Peacok Posture (Mayurasana)
11. Carpse Posture (Savasana)
Saturday, March 29, 2008
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