Chapter 3 - Yoga
Table of Contents
- Meaning and Importance of Yoga
- Introduction to Astanga Yoga
- Yogic Kriyas (Shat Karma)
- Pranayama and its types.
- Active Lifestyle and stress management through Yoga.
Meaning of Yoga
- The word ‘yoga’ comes from the Sanskrit word “yuj”, which means union. Yoga is the union of the spirit with the soul.
- Yoga is a long process that may take several births according to Hindu scriptures.
- Yoga is also considered as the union of various aspects such as the Ida nerve with the Pingla nerve, of negative and positive, of Shiva (spirit) with Shakti (mother nature), and of Mooladhar Chakra with the Sahasrar Chakra.
- Yoga is the union of Prana Vayu with the Apan Vayu (life current with excretion current).
- Yoga is a science of experiencing which helps in the upliftment of humanity from animal-hood to God-hood.
- Yoga helps bring happiness into our lives and is the path of spiritual connection that serves as a remedy for doubt, confusion, and intellectual dissatisfaction.
- Consciousness added to matter and life gives an animal. Self-consciousness added to the mixture gives a human being. The addition of pure joy creates a God.
- Yoga is not merely a means to treat diseases. Rather, it is a science which brings health and happiness on causal, astral, and physical planes.
- The divine union of soul and spirit can be achieved through any means, but yoga, as propounded by Maharishi Patanjali, is the fastest and most effective way.
- The definition of yoga according to Maharishi Patanjali is "stillness in the whirlpools (modifications) of the mind" (Yoga Chitta Vritti nirodha).
Importance of Yoga
- Yoga is a way of living that ensures a healthy mind in a healthy body.
- It helps to promote a balanced development of physical, mental and spiritual well-being.
- Unlike other forms of physical exercise, yoga has benefits for the development of the spiritual and astral body.
- Yogic exercise recharges the body with cosmic energy, which facilitates the attainment of perfect equilibrium and harmony.
- It promotes self-healing, removes negative blocks from the mind and toxins from the body, enhances personal power and increases self-awareness.
- Yoga helps with attention, focus and concentration, especially for children.
- It reduces stress and tension in the body by activating the parasympathetic nervous system.
- Yoga bestows upon every aspirant the power to control the body and mind.
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Introduction to Astanga Yoga
Astanga Yoga is a form of yoga that originated in India and was introduced to the Western world by Sri K. Pattabhi Jois in the 20th century. The word “Astanga” means “eight limbs” in Sanskrit, and it refers to the eight steps or stages of yoga that a practitioner should follow to attain enlightenment.
The eight limbs of Astanga Yoga are as follows:
- Yama: Yama refers to the ethical principles that guide a yogi’s behaviour towards others. These principles include non-violence, truthfulness, non-stealing, continence, and non-greediness.
- Niyama: Niyama refers to the ethical principles that guide a yogi’s behaviour towards oneself. These principles include cleanliness, contentment, self-discipline, self-study, and surrender to a higher power.
- Asana: Asana refers to the physical postures that are practised in yoga to promote physical health and strength.
- Pranayama: Pranayama refers to the control and regulation of breath. It is practised to balance the nervous system, calm the mind, and improve overall health.
- Pratyahara: Pratyahara refers to the withdrawal of the senses from external stimuli. It is practised to focus the mind and cultivate inner awareness.
- Dharana: Dharana refers to the concentration of the mind on a single object or point. It is practised to achieve mental clarity and focus.
- Dhyana: Dhyana refers to meditation, which is the practice of focusing the mind on a single object or point without distraction. It is practised to achieve inner peace and self-realization.
- Samadhi: Samadhi refers to the state of union with the divine. It is the ultimate goal of yoga practice and is achieved through the integration of the previous seven limbs.
Astanga Yoga is typically practised as a series of dynamic and physically challenging postures that are performed in a specific sequence. The practice is often referred to as “Astanga Vinyasa Yoga” because the postures are performed in a flowing sequence that is synchronized with the breath.
The Astanga Yoga practice is traditionally taught in a Mysore-style class, which means that each student practices at their own pace and is guided individually by the teacher. The teacher provides hands-on adjustments and verbal cues to help the student deepen their practice and correct any alignment issues.
In conclusion, Astanga Yoga is a comprehensive system of yoga that incorporates physical postures, breath control, meditation, and ethical principles to promote physical, mental, and spiritual health. It is a challenging practice that requires dedication, discipline, and patience, but the rewards are well worth the effort.
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Yogic Kriyas (Shat Karma)
- Yogic Kriyas, also known as Shat Karmas, are six purification techniques used in yoga to maintain physical and mental health.
- According to the Tridosha theory, the human body is made up of three basic constituents, which are Vata (a mechanical functional constituent of the body), Pitta (a chemical functional constituent of the body), and Kapha (a material functional constituent of the body).
- Yoga recommends these six purification processes to get and keep the equilibrium of these tridoshas.
- The Shat Karmas are:
1. Kaphalabhati - Purification of frontal lobes and lungs.
2. Trataka - Blinkless gazing.
3. Neti - Nasal cleansing.
4. Dhauti - Cleaning of the digestive tract and stomach.
5.Nauli - Abdominal massage.
6. Basti - Colon cleaning.
Shat Karmas (six purification processes):-
1. Kaphalabhati: involves forceful and fast diaphragmatic breathing. It cleanses the respiratory passages, improves respiratory function, promotes circulation, removes acidity and gas-related problems, and cures sinus, asthma, and hair loss. Pregnant women, patients with a slipped disc, and asthma patients should avoid it, and it should not be performed during menstruation.
2. Trataka: is still gazing at a point selected in the form of a black dot on a paper, an unwavering flame, or any other object of choice. It improves eyesight, tones up the visual mechanism, helps in concentration, and helps to calm the mind and remove distractions. People suffering from epilepsy and kids should avoid practising it.
3. Neti: is the yogic system of body cleansing techniques intended to mainly clean air passages in the head. Jal Neti is a technique used by yogis to stay away from diseases and remove excess mucus and impurities in the nose. It reduces inflammatory conditions, builds up resistance in the atmosphere, helps in preventing colds and coughs, and can cure headaches and migraine if practised daily.
4. Dhauti: is a word in Hindi that means washing, and all the kriyas which involve washing can be said as dhauti kriya. Vamana Dhauti is one of the six purification methods of shat karma of hatha yoga. It removes all the contents of the stomach, including excess secretions of the stomach and undigested food, removes gas, acidity, and indigestion, and helps to cure cough and sore throat.
5. Nauli: It is a higher practice that involves abdominal massage.
6. Basti: It is a higher practice that involves colon cleaning.
In summary, Yogic Kriyas or Shat Karmas are six purification techniques used in yoga to maintain physical and mental health. These techniques involve purification of frontal lobes and lungs, blink less gazing, nasal cleansing, cleaning of the digestive tract and stomach, abdominal massage, and colon cleaning. These kriyas help in cleansing the body, improving respiratory function, promoting circulation, improving eyesight, toning up the visual mechanism, and concentration, reducing inflammatory conditions, and building up resistance in the atmosphere, among other benefits. However, it is important to follow precautions and consult.
Pranayama and its types.
Pranayama is a Sanskrit word, where "prana" means breath and "ayama" means control or extension. Therefore, Pranayama means the practice of controlling or extending one's breath. It is a significant part of Yoga, which emphasizes the balance of the mind, body, and breath.
There are different types of Pranayama, each with unique techniques and benefits. Here are some of the essential types of Pranayama and their details:
- Anulom Vilom Pranayama: This Pranayama involves breathing through alternate nostrils. Start by sitting comfortably in a meditative position with the spine straight. Then, close your right nostril with your thumb and inhale through the left nostril. Hold your breath for a few seconds, then close the left nostril with the ring finger and exhale through the right nostril. Repeat this process, inhaling through the right nostril and exhaling through the left nostril. This Pranayama helps improve lung function, reduces stress, and calms the mind.
- Kapalabhati Pranayama: This Pranayama involves forceful and rapid exhalations through the nose. Start by sitting comfortably with your spine straight. Inhale deeply, then exhale forcefully, pulling your stomach inward towards your spine. After the exhalation, the inhalation happens automatically. Repeat this process for several rounds, gradually increasing the speed. Kapalabhati Pranayama is helpful in improving digestion, reducing stress and anxiety, and increasing lung capacity.
- Bhramari Pranayama: This Pranayama is also known as "Bee Breath" because of the humming sound it produces. Begin by sitting comfortably with your spine straight. Close your eyes and take a deep breath through your nose. Then, place your index fingers on your ears and exhale slowly while making a humming sound. Repeat this process several times. Bhramari Pranayama helps to calm the mind, reduce anxiety, and relieve tension.
- Ujjayi Pranayama: This Pranayama is also known as "Ocean Breath" because of the sound it produces. Begin by sitting comfortably with your spine straight. Take a deep breath in through your nose and exhale slowly through your mouth while constricting your throat muscles to produce a hissing or whispering sound. Then, close your mouth and repeat the same process, exhaling through your nose. This Pranayama helps to reduce stress, improve lung function, and regulate blood pressure.
In conclusion, practising Pranayama helps in regulating one's breath, reduces stress and anxiety, improves lung function, and calms the mind. It is a beneficial practice for achieving physical and mental well-being.
Active Lifestyle and stress management through Yoga
An active lifestyle and stress management are two important aspects of maintaining good physical and mental health. Yoga is a great way to achieve both of these goals. Yoga is an ancient practice that involves physical postures, breathing techniques, and meditation. It is a holistic approach to wellness that promotes physical, mental, and emotional health.
One of the ways that yoga helps with stress management is through its focus on deep breathing techniques known as pranayama. Pranayama involves controlling the breath to calm the mind and reduce stress.
Yoga also promotes an active lifestyle through its physical postures known as asanas. Asanas are designed to stretch and strengthen the body, improve flexibility, and increase circulation. Regular practice of yoga asanas can improve overall fitness levels and help prevent diseases like diabetes, high blood pressure, and heart disease.
In summary, yoga is a great way to achieve an active lifestyle and manage stress. Its focus on pranayama and asanas can help promote physical and mental health and improve overall well-being. By incorporating yoga into daily life, individuals can reap the benefits of a healthy, active lifestyle and stress-free mind.