Introduction to Yoga

INTRODUCTION TO YOGA

Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. It is an art and science of healthy living. As per Yogic scriptures the practice of Yoga leads to the union of individual consciousness with that of the Universal consciousness, indicating a perfect harmony between the mind and body, Man and Nature. According to modern scientists, everything in the universe is just a manifestation of the same quantum firmament. One who experiences this oneness of existence is said to be in yoga, and is termed as a yogi, having attained to a state of freedom referred to as Mukti, Nirvana or Moksha. Thus the aim of Yoga is Self-realization, to overcome all kinds of sufferings leading to 'the state of liberation' (Moksha) or ‘freedom’ (Kaivalya).

Living with freedom in all walks of life, health and harmony shall be the main objectives of Yoga practice."Yoga” also refers to an inner science comprising of a variety of methods through which human beings can realize this union and achieve mastery over their destiny. Yoga, being widely considered as an ‘immortal cultural outcome’ of Indus Saraswati Valley civilization – dating back to 2700 B.C., has proved itself catering to both material and spiritual upliftment of humanity. Basic human values are very identity of Yoga Sadhana.

The study and practice of this most ancient still art, unsurpassed art and science of living will give you the key to youth, health and  Long life, and help to find harmony, peace of mind and true happiness. The secret of yoga lies in the fact that it deals with the entire man, not with just one of his aspects.

        Many people still think that Yoga is a religion. Others believe it to be a kind of Magic. Some associates yoga with the rope trick with snake – charming fire eating or still on nail – beds, lying on broken glass, walking on sharp swords, etc. In reality, yoga is a method, a system of physical, mental and spiritual development.

        In ancient India our sages were great men of religion. It is certainly a religion, but not in a narrow sense. It is based on certain science values like sanctity and oneness of life, non violence, international human brother hood, peace and coexistence.

HISTORY OF YOGA

Yoga is more than 10,000 years old. The earliest mention of the contemplative tradition is found in the oldest surviving literature Rig Veda, in NasadiyaSukta. The Pashupati seal from the self same civilization shows a figure sitting in a yogic posture, further corroborating its prevalence in those ancient times. However, the earliest mention of the practices that later became part of yoga are found in the oldest Upanishad, Brihadaranyaka. The practice of Pranayama finds a mention in one of its hymn and Pratyahara in Chandogya Upanishad. The first appearance of the word “Yoga” with the same meaning as we know today, perhaps happens for the first time in Kato Upanishad, a mukhya or important Upanishad, embedded in the last eight sections of the Katha school of Yajurveda. Yoga here is seen as a process of inner journey or ascent of consciousness.

The famous dialogue, Yoga Yajnavalkya, (found in Brihadaranyaka Upanishad), between Sage Yajnavalkya and the learned BrahmvadinGargi mentions asanas, numerous breathing exercises for cleansing the body and meditation. Gargi has also spoken about Yogasanas in Chandogya Upanishad.

Vratya, a group of ascetics mentioned in the Atharvaveda, emphasized on bodily postures, which may have evolved into Yogasanas. Even Samhitas mention munis, kesins and vratyas, various ancient seers and sages who practiced rigorous physical deportments to meditate or do Tapasya.

Yoga as a concept slowly emerged and has an elaborate mention in Bhagavad Gita and in Shanti Parva of Mahabharata.Patanjali’s writing also became the basis for Ashtanga Yoga. Many practices like five vows in Jainism and Yogachara of Buddhism have their root in PatanjaliYogasutras. The Medieval Ages saw the development of Hatha Yoga.

YOGA IN UPANISHADS:

        The Upanishads emphasise the importance of meditation and other yoga practices, so that their wisdom becomes clear as our hearts and minds becomes less opaque; then realise for ourselves a wisdom that feel in the marrow of the bones and which remains constant and  unshaken by the dry polemic of philosophical argument.

        The word Upanishad literally means “to sit near” and this invokes the image of devotees or aspirants sitting at the feet of a master. Whether that master is a Yogi, Zen master or Christian mystic, that transmitted teachings called as Upanishad.

        The Upanishad also suggests in which conditions one may practice yoga perfections (Siddhis) may arise from its regular practice. To practice yoga one should  choose an ideal place, which is plain and clear, free from pebbles, fire and gravel, in a secret cave, protected from the disturbances of the wind, with soothing sounds of flowing from nearby, and with features that are pleasing to the mind and the eyes.

With that practice when the modification of the mind and body are suppressed, one becomes free from sickness, aging and death. So that one can experiences lightness, good health, steadiness, improvement in skin colour, smoothness in voice, pleasant body odour and slight excretions. Just as the mirror that has been covered by dust shines brightly after it has been cleaned, so does the person whose mind and body are cleansed of impurities and who sees the Self within himself.

        One Hundred and Eight Upanishads have been preserved, like beads in a cosmic mala. Upanishads are the quintessence of the mysterious Sramanic stream, incorporated into the Hindu religion, and appended to the end of the Vedas as ‘Vedanta’. However, they are the spiritual inheritance of every age and universal in their message. Each Upanishad contains priceless wisdom, and are the very pith of yoga, indispensible to anyone who would tread that path or aspire to teach it.

        References to Yoga and techniques of yoga are found in several Upanishads. Some Shaiva and Vaishnava Upanishads which are exclusively devoted to the theory and practice of yoga are known as Yoga Upanishads. However, since they are later day works, compiled probably from pre existing works, from a historical perspective they are not of much value, except for comparative study and technical details. Among the earliest Upanishads references to yoga are found in the Katha, Svetasvara and Maitiri Upanishads. In them we can discern a gradual unfolding of the techniques and practices of Yoga.

Katha Upanishad:

Katha Upanishad (2.3.11) declares Yoga as the state of mental stability made possible by the restraint of the senses. It is the state in which the mind is stable and the senses are firmly restrained. The self should be understood both as an eternal reality. One comes to that realization and becomes immortal only when all the desires in the heart, having the size of a thumb.

Svetasvatara Upanishad:

Svetasvatara Upanishad (2.8.7) contains more specific information about the techniques of Yoga, and the results one may achieve by their practice. It suggests how one should practice meditation by holding the three parts of the upper body erect and withdrawing the mind and the senses into the heart to cross the ocean of births and deaths itself by the boat of Brahman. Holding the breath in his body, controlling his movements to the barest minimum, he should breathe through his nostrils, with diminishing breath, restraining his mind with utmost vigilance, the way wild horses are yoked to a chariot.

Maitri Upanishad:

Maitri Upanishad is elaboration of the techniques of Yoga, which are identical with those of classical yoga. It mentions (6.18) the six fold (Sadanta) yoga, consisting of breath control (Pranayama), withdrawl of the senses (Prathyahara), meditation (Dhyanam), Concentration (Dharana), contemplative inquiry (Tarkah) and self - absorption (Samadhi). By these techniques a sage shakes off both good and evil and sees within himself the golden coloured inner Sun, the lord, the person, whose source is Brahman.

The next verse in the Upanishad suggests how to enter the fourth state of Turiya (deep sleep or the state of Samadhi) and let the breathing spirit merge into the Self by restraining the mind from the external world, withdrawing the senses from the objects, controlling the breath, and making the mind devoid of conceptions. When thoughts enter the unmanifested state of Nature (Asambhuti), then the living being becomes free from attachments. The Upanishad also suggests how to practice a higher form of concentration (Parasyadharana) to see Brahman through contemplative thought (Tarkah), by pressing the tip of the tongue down the palate and by restraining speech, mind and breath. Other techniques mentioned in the Upanishads are stated below:

1. Contemplation upon Aum by allowing the mind to follow the breath that travels up wares along the susumnanadi into the head region where the top most charka is located.

2. Meditation upon sabda (sound) Brahman chanting Aum,and meditation upon asabda (non - sound) Brahman with complete silence.Both are useful to stabilize the mind.

3. Concentration and meditation upon the space in the heart which is the physical location of the self in the body. When the space disperses, it is replaces by light. When one sees it, one becomes the light itself.

4. Although self-purification and the practice of yamas and niyamas are not clearly mentioned, the Upanishad alludes to them by stating the importance of purity and freedom from lust, anger, greed, envy and selfishness. It also suggests that the infinite, supreme, samyak, yoga or the highest union, is achieved only when a person who practices yoga becomes free from worldliness. He will not achieve it at all, however educated and knowledgeable he may be, if he is afflicted with passions and darkness and is attached to his wife, son and family.

          Thus, we can see that the Upanishads were familiar with the principles and practice of yoga and shared many common beliefs and ideas with the yoga philosophy. In them we can discern a gradual enfoldment of the techniques of yoga and its more classical from, as the traditional recognized the importance of spiritual and ascetic practices, and internal rituals to achieve liberation from death and rebirth. For the Upanishads, liberation by knowing at Atman and Brahman is the highest priority for which yoga is one of the means to purify the mind and the body suppress the modification of nature. The Upanishads also recognize other forms of yoga such as Karma yoga, Jnana yoga, Bhakthi yoga, and Sanyasa yoga. They also acknowledge both Brahman and Atman, in contrast to yoga which recognizes only the individual selves. Thus although the Upanishadsshare many common beliefs with yoga, they maintain their distinction and broader philosophical and spiritual vision.

There are more than 20 Upanishads and Yoga Vasishtha, which predate Mahabharata and Bhagavad Gita, where Yoga is stated to be the union of mind with the Supreme Consciousness.Yoga is discussed in the ancient foundational Sutra of Hindu philosophy and is perhaps most elaborately mentioned in PatanjaliYogasutra.

ORIGIN OF YOGA

          More than 2000 seals have been unearthed during the extensive excavations conducted at the ancient sites of Harappa and Mohenjadaro. The study of these seals throws light on our ancient scripts and epics like Vedas, Ramayana and others. It also opens the new chapter of the ancient literature,Veda. We come across the references to the presently non-existent river Saraswati. It sheds light on Vedanta.The greatness of Rama has been portrayed and his character has been very well acclaimed through pictorial representation found on these seals. The script found and deciphered on Harappan seals indicates that it corresponds to old Brahmis. Harappan civilization overlapped with the Sutra period of the vedic age.  This means that Patanjali of Yoga  Sutra fame  must date to 2000 B.C and quite different from the grammarian  Patanjali of Mahabhasya.

          The Deciphered Indus present deciphered readings of well over five hundred  textswith Vedic references and explanations. Since many of the messages repeated on different seals, they probably cover between 1500 and 2000 seals, or about half the known corpus.

        The Harappan civilization, of which the seals are a product, belonged to the later part of the Vedic age. It has close connections with Vedantic works like the Sutras and the Upanishads. The style of writing reflects the short aphorisms found in Sutra works. The imagery and symbolism are strongly Vedic.The vocabulary depends heavily on the Vedic glossary Nighantu and its commentary by Yaska known as the Nirukta. There are references to Vedic kings and sages as well place names.

        This means that the Rigveda must already have been quite ancient by the time of the Harappan Civilization. Since the Harappan Civilization was known to be flourishing in the 3100-1900 BC period. The RigVeda must have been in existence by 4000 BC. This now receives archaeological support following R.S. Bisht’s investigation of the great Harappan city of Dholavaria. Bisht (and other archaeologists) have concluded that the Vedic Aryans of the Sarasvati heartland were the people who created the Harappan cities and the civilization associated with it. This has particular relevance to the origins of the Yoga- both in principles and chronology. Until recently the Harappan civilization was thought to be unrelated to Yoga. There is now both direct and indirect evidence suggesting otherwise.

        Many clay figures illustrating Yogic postures have been formed at sites like Harrapa and Mohenjadaro, dating to before 2500 BC. Further, technical terms from Yoga are found on several deciphered seals.

Message of the Harappan Seals:

1.  An alphabetical subset;

2.  A large number of composite signs; and

3.  Numerous pictorial symbols

        The language of the Harappan text is Vedic Sanskrit, and this, script itself is wrongly influenced by the  rules of  Sanskrit, grammar and Phonetics. It is clear that the later Brahmi script is a derivative of the Harappan that evolved by borrowing heavily from its alphabetical subset. In fact, there exist examples of writing that combine features of both. It is therefore reasonable to call the Harappan script Old Brahmi or Proto Brahmi.

        Out of 2000 seals, for most of these it has found references in the Vedic literature, particularly the NigharJtu and the Nirukta of Yaska. With this body of material, we are now in a position to take a broad look at what these seals have to say about the people who created them. The language of the seals is Vedic Sanskrit, with close thinks to Vedantic works like the Upanishads.

         For instance, deciphered as a seal was found which contains the word sat agama - a reference to the six schools Vedantic knowledge. This shows that they must already have been in existence before 2000 BC.(Most of the seals were created in the 3100-1900 BC period) proto types of some seals from the ancient site Mohanjodaro. Fairly extensive readings indicate that the seals contain little in the way of history. To begin with; the writings on the seals are brief, with an average length of five to six characters.

         This makes them unsuitable for recording historical details. Whatever historical information we do find is incidental there are occasional references to Vedic kings like SusasaYadu and puru, and to sages like Kutsa and paila. We find also references to ancient places like plaksagra (birth place of the Sarasvati river), Sapta-Apah or the Land severn  Rivers referred to in the Vedic literature.But such ‘historical’ seals, are few and far between; they probably do not exceed five percent of the total. Other historical information has to be inferred from indirect messages like the one about the six schools of Vedanta.

YOGA SUTRAS

Patanjali is considered as the father of Yoga and his Yoga Sutra are completely dedicated to the knowledge of Yoga. Gurudev’s exclusive commentary on the ancient scripture, in Patanjali Yoga Sutras, enlightens on the knowledge of yoga, its origin and purpose. The goal of this rendition of the Yoga Sutras is to make the principles and practices of the Yoga Sutras more understandable and accessible. The descriptions of each sutra offered attempts to focus on the practical suggestions of what can be done to experience the ultimate benefits of a yogic lifestyle.

The Yoga sutras of Patanjali are the collection of 196 Indian Sutras (aphorisms) on the theory and practice of Yoga. The Yoga sutras were compiled prior to 400 CE by sage Patanjali who synthesized and organized knowledge about Yoga from older traditions. The Yoga sutras of Patanjali was the most translated ancient Indian text in the Medieval era, having been translated into about forty Indian languages and two non – Indian languages: Old Japanese and Arabic.

David Gordon white points to a period of when the text fell into relative obscurity for nearly 700 years from the 12^th to 19^th century, and made a comeback in late 19^th century due to the efforts of Swami Vivekananda, the Theosophical Society and others. It gained prominence again as a comeback classic in 20^th century.

Before the 20^th century, history indicates that the medieval Indian yoga scene was dominated by the various other texts such as Bhagavad Gita and the Yoga Vashistha, texts attributed to Yajnavalkya and Hiranyagarbha, as well as literature on Hatha Yoga, Tantric Yoga and PashupataShaiviasm yoga rather than the Yoga Sutras of Patanjali.

In the 20^th century, modern practitioners of yoga elevated the Yoga sutras to a status it never knew previously. Hindu orthodox tradition holds the yoga Sutras of Patanjali to be the one of the foundational texts of Classical Yoga philosophy.

Patanjali divided his Yoga Sutras into four chapters or books (Sanskrit pada), containing in all 196 aphorisms.

1.  Samadhi Pada: Samadhi Pada consists of 51 Sutras. It refers to a state of direct and reliable perception (Pramana) where the yogi’s self identity is absorbed into the object meditated upon, collapsing the categories of witness, witnessing and witnessed. Samadhi is the main technique the yogin learns by which to dive into the depths of the mind to achieve Kaivalya. This chapter contains the famous definitional verse YogasCitta  - Vritti – Nirodhana (Yoga is the restraint of mental modifications)

2.  SadhanaPada:SadhanaPada contains 55 Sutras. The word sadhana is the Sanskrit word for “Practice” or “Discipline”. Here the author outlines the two forms of Yoga: Kriya Yoga and Astanga Yoga (Eight fold or Eight limbed Yoga)

Kriya Yoga:Kriya Yoga in the Yoga Sutras is the practice of three of the Niyamas of Astanga Yoga: Tapas, Svadhyaya and IswaraPranidhana – Austerity, Self study and devotion to god.

Astanga Yoga:Astanga Yoga is the eight limbs: Yama, Niyama, Asana, Pranayama, Prathyahara, Dharana, Dhyana and Samadhi.

3.  VibuthiPada:VibuthiPada contains 56 Sutras. Vibuthi is the sanskrit word for ‘Power’ or ‘Manifestation’. ‘Supra normal powers’ (In Sanskrit ‘Siddhi’) are acquired by the practice of Yoga. Combined simultaneous practice of Dharana, Dhyana and Samadhi is referred to Samyama, and is considered a tool of achieving various perfections, or Siddhis. The text warns that these powers can become an obstacle to the yogi who seeks liberation.

4.  KaivalyaPada: KaivalyaPada contains 34 Sutras. Kaivalya literally translates to ‘Isolation’, but as used in the Sutras stands for emancipation or liberation and is used where other texts often employ the term Moksha (liberation). The KaivalyaPada describes the process of the liberation and the reality of the transcendental ego.

DEVELOPMENT OF YOGA:

The period between 1700 - 1900 A.D. is considered as Modern period in which the great Yogacharyas- RamanaMaharshi, Ramakrishna Paramahamsa, ParamahamsaYogananda, Vivekananda etc. have contributed for the development of Raja Yoga.This was the period when Vedanta, Bhakti yoga, Natha yoga or Hatha yoga flourished. The Shadanga-yoga of Gorakshashatakam, Chaturanga-yoga of Hathayogapradipika, Saptanga-yoga of GherandaSamhita, were the main tenant of Hatha-yoga.

Now in the contemporary times, everybody has conviction about yoga practices towards the preservation, maintenance and promotion of health. Yoga has spread all over the world by the teachings of great personalities like Swami Shivananda, ShriT.Krishnamacharya, Swami Kuvalayananda, ShriYogendara, Swami Rama, Sri Aurobindo, Maharshi Mahesh Yogi, AcharyaRajanish, Pattabhijois, BKS. Iyengar, Swami SatyanandaSarasvati and the like.

        The art of yoga day by day was all over India Rishikesh in Himachal Pradesh, Puna in Maharastra, were the birth places of yoga in India. Swami Qualianauda has established “Kaivalliathama”, Yoga Institution and also medical research centre.

Yoga is also commonly understood as a therapy or exercise system for health and fitness. While physical and mental health is natural consequences of yoga and the goal of yoga is more far reaching.

In Punjab at Patiala Yoga is classified and taught. In physical education college Yoga also taught as compulsory subject for B.Sc., Physical Education and Health education and sports today and even in schools.

THE CONCEPT OF YOGA

        Yoga is an ancient discipline. It is recognized as one of the most important and valuable gifts of our culture. The modern era, with the development of science and technology provides man more comforts for his necessities. But with these comforts man face lot of problems, which cannot be solved only by the above facilities. Today the world is looking for solutions to solve the managing problems of unhappiness, restlessness, emotional imbalance, hyper activity, tension, stress, etc.

        Now the time has come to think of a change in attitude and take a new dimension to solve the problems. Yoga is the gift of our right culture is a science and art of pure life style. Yoga offers man a conscious process to solve the problems. Yoga helps the man to evoke the hidden potentialities of man in a systematic and scientific way by which man becomes a fuller individual.

        All his faculties – physical, mental, intellectual and emotional develop in a harmonious fashion to meet the all – round challenge at the modern technological era, with its hectic speed. The speciality of the yogic processes is that the facilities get sharpened in tune with spiritual progress of man.

THE DISCIPLINE OF YOGA

         People practice only the yoga postures and breathing exercises will be having the difficulties as those from physical exercises, as mentioned above. One should know the laws of physiology and anatomy, to adopt postures and do breathing exercises. All organic life is a process of assimilation and elimination. Human life is no exception. The greater an individual’s potential for assimilation and elimination, the greater the store of vital energy one possess. The power of assimilation depends on that of relaxation and the regenerative power of the body cells.

The development of the body does not only depends on the constant power of multiplication, both  in number and size, of living cells, but  also on the degree of vital force, endurance and resistance they possess, plus their  powers of recuperation . The greater the elasticity of these life cells, the higher their power of resistance and endurance. This explains why some people enjoy tremendous youthfulness, are resistance to illness, and can ward off premature old age.

To obtain the maximum benefit from the Asanas and Pranayama, complete mental and physical relaxation is absolutely essential. Physical efforts engender a demand for blood by the body. It is during the relaxation that all the parts of the body are able to receive an adequate supply from the blood mass, according to the volume required during the execution of the asanas. One should relax completely, therefore, both at beginning and end of each asanas. And in addition, rhythmic breathing exercises should be performed.

        Movements should be slow, balance and uniform when carrying out the postures. But slow, deliberate and regular movements plus complete stretching at the required movements, we are able to bring deep reaching pressure to bear on various parts of the body.

        There are other, generally unknowable aspects of the yoga method. These are the counter movements. They should be practiced after the various asanas. They help to avoid convulsions, constriction, stiffness and even pain provoked by the postures. By following this method people who are mentally and physically exhausted will feel light, active, and restored. It is the not the Yoga system alone that counts, but the technique as well. This determines, to a great extent, the proper functioning of the different systems of the human body.

YOGA SYSTEMS OF PHYSICAL EXERCISE

        There is no doubt that an active life with exercise in the open air and plenty of deep breathing is a necessity. But our idea of an active life or the aim of physical exercise is very specific. In general, ‘an active life’ is continuous work with few, if any, intervals of rest, while ‘physical exercise’ means the development and control of the muscles. People seek to development prominent muscles, but fail to strengthen the cardiac muscles, lungs or nervous system. Whenever we exercise we concentrate on the voluntary muscles, leaving aside the involuntary ones, so that toxins build up inside the body. Heavy perspiration and exhaustion after exercise are the proof of this.

        We make an extra-heavy demand for supply from the blood stream without regard to the exact quantity of purified blood containing oxygen required to meet this. A study of open air games, sports and physical exercises shows that when we strain ourselves beyond our capacity, without medical supervision the voluntary muscles of the arms, legs and other parts of the body will be move at rapid intervals throughout the majority of the exercises. This heart beats quickly to meet the abnormal demand for fresh blood, the lungs are overworked, and so are the veins, for the body to the right side of the heart which carries it to the lungs to be purified.

YOGA

The word ‘Yoga’ is derived from the Sanskrit word ‘yuj’, Yoga means union of the individual consciousness or soul with the Universal Consciousness or Spirit. Yoga is a 5000-year-old Indian body of knowledge. Though many think of yoga only as a physical exercise where people twist, turn, stretch, and breathe in the most complex ways, these are actually only the most superficial aspect of this profound science of unfolding the infinite potentials of the human mind and soul. The science of Yoga imbibes the complete essence of the Way of Life.

As GurudevSri Sri Ravi Shankar says, “Yoga is not just exercise and asanas”. It is the emotional integration and spiritual elevation with a touch of mystic element, which gives the glimpse of something beyond all imagination.”

DEFINITION OF YOGA

Yoga is an ancient art based on a harmonizing system of development for the body, mind and spirit.

MEANING OF YOGA

The word Yoga is derived from the Sanskrit term ‘Yuj’ which means ‘to join’, ‘to unite’ or ‘to bind’.

It is union of spiritual nature. It is the true union of soul called human being, Jeevathma with the God Paramathma. Patanjali’s sutra has only four words. They are:

        “YOGAHA, CITTA, VRITTI, NIRODHANA”

They denote:

Citta         - Mind Stuff

Vritti                – Minds movement or Oscillation

Nirodhana        – Controlling

        Patanjali’s defines that Yoga is controlling or stilling the minds movement.

        Yoga as an effort that separates the atmas (reality) from the non atmas (the apparent).Attaining the statue of unwavering mind. A man could reach god by journeying along with a path called Yoga.

Through regular yoga practices, their influence will soon become an apparent in everyday life. Our body will gradually acquire a pleasant lightness and suppleness. And mind will become calmer and tensions diminish. Also all improvement in figure, posture, vision and general appearance will start looking younger and feeling more alive.

Existence is energy, it is strength. This energy is a product of vibration. It is this energy that controls and shows the way. The word God clarifies the meaning of this:

God

        G      :       Generation

        O      :       Operator

        D      :       Demonstrator, Developer (Or) Destroyer

From India Yoga spread root show countries like U.S.A, U.S.S.R, China, Japan, Australia, Britain, Malaysia, Singapore etc., there are many yoga Institute available all over the world. In India foreign has been promoting research in the field of yoga in order to cure diseases.

Yoga is not benefited to a particular age group, it can be done by all the age groups from childhood to old aged people as it prevents and cures all types of ailments

AIM AND OBJECTIVES OF YOGA

1.  In the early beginnings, it would appear that yoga was more or less concentration with the development of the potential of the physical body. The goal was declared to be the realization of God, union, with the Divine consciousness at the core.

2.  The main aim of yogasanas is to make the body supreme, healthy, well-built and tolerant.

3.  Yoga is for everyone, without any consideration of caste, creed, climate, country,sex, or age, thought it will is regained to lead a healthier and more fulfilled life.

4.  It aims not only at body of muscle building, but also at regulating and vitalizing the functioning of all our inner, and vital organs, glands and mind.

5.  The most of our body ailments are connected with our mental ill health. To cure a person physical remedy alone is not sufficient. The mind is also required to be tuned.

6.  The true purpose of yoga is to the development of the self –awareness not as a self-enclosure, but as a door away to an expanded awareness of the surrounding universe of truths of every life.

7.  The yoga postures loosen the joints, and irrigate the vertebra, keeping youthful even late into old age.

8.  Promote the free flow of energy through the nervous system and assist in the elimination and poisous from joints and other body parts where these foreign elements tend otherwise to settle, sometimes permanently.

9.  The postures exert a beneficial pressure on various glands and internal organs, flushing and stimulating them. Even a little bit of this practice can produce astonishing improvements in one’s general health.

10.  By the postures one improves mental outlook and can achieve a richer more harmonious emotional life. The postures are a definite and to spiritual development particularly, from a stand point of the approach they help one to develop a more vital awareness.

11.  By increasing one’s physical imperative so commonly imposed upon many by the body; weakness, fatigue physical sluggishness and resistance discomfort pain.

12.  Yoga postures help to create a joyous sense of vitality and well being.

13.  Yoga should be taken as a method to obtain perfect health and maintain the physiological harmony of the body, as well as to achieve a state of mental perfection by progressing spiritually, as a result of complete self control.

14.  Yoga is universal, it is a pulp on which all there who have determination, may start whatever their age, social status, belief or religion.

15.  The foundations of physical, mental and emotional actions to be found in good health. Only good health gives the require strength to face the struggle of life. Only good health gives self-confidence and takes one to the path of victory.

        It is therefore, that one should be patience in acquiring the desired positions with full faith that it will fulfilwishes.

IMPORTANCE OF YOGA

Yoga is not a religion; it is a way of living that aims towards 'a healthy mind in a healthy body'.

Man is a physical, mental and spiritual being; yoga helps to promote a balanced development of all the three. Other forms of physical exercises, assure only physical well-being. They have little to do with the development of the spiritual or astral body.

1.  Yogic exercises recharge the body with cosmic energy.

2.  Attainment of perfect equilibrium and harmony

3.  Promotes self- healing and increase self awareness

4.  Removes negative blocks from the mind and toxins from the body

5.  Enhances personal power

6.  Helps in attention, focus and concentration, especially important for children

7.  Reduces stress and tension in the physical body by activating the parasympathetic nervous system

8.  It makes us strong, flexible, peaceful and healthy. It makes us fit and healthy.

9.  When the body is physically healthy, the mind is clear, focused and stress is under control.

10. The aspirant feels rejuvenated and energized.

NEED OF YOGA

1.  Yoga is done through several breathing exercises, postures, and meditation.

2.  Although mankind has entered an era of well advanced hi-tech medical facilities which makes life more comfortable, the expected quality of life still seems to be far from reality.

3.  Problems like stress, anxiety, restlessness, nervous breakdown, other stress related ailments, fatigue breaking up of families, suicides are all on an exponential rise.

4.  The frustrated patients are now moving towards alternative non-scientific therapies for a better living.

5.  Yoga with its multi fold advantages is gaining popularity in all parts of the world.

6.  Due to modern life style, man is suffering from various diseases like Obesity, Hypertension, Diabetes, Migraine, Cervical, Backaches, Depression, Anxiety, Cancer, Insomnia, Constipation, Allergy, Asthma, Cardiac diseases etc can be prevented through yoga.

7.  Various postural irregularities like Kyphosis, lordosis, scoliosis, knocked knee etc. in the modern population can be cured.

8.  For these abnormalities congenital can be there, but the acquired especially the life style of an individual is more responsible than any other reason.

 

 

 

BENEFITS OF YOGA

Physical benefits

• Decreased body weight
• Reduced waist-hip ratio
• Increased strength
• Increased core stability
• Improved balance
• Reduced muscle tension
• Reduction in chronic pain, including lower back pain
• Relieves life threatening illness such as arthritis, chronic fatigue, diabetes, AIDS, asthma high blood pressure
• Helps in curing common cold, constipation, epilepsy, skin problems and respiration problems

Physiological benefits

• Reduced sympathetic dominance/increased parasympathetic activation
• Reduced blood pressure
• Reduced resting heart rate
• Reduced cholesterol
• Reduced blood glucose levels
• Improved lipid profile
• Decrease in inflammatory markers
• Improved endothelial function
• Improved lung function
• Improved breath control
• Improved immune system function

Psychological benefits(Mental and Emotional health)

• Reduced sleep disturbance
• Reduced anxiety and negative affect
• Reduced depression
• Increased feelings of well-being
• Positive shifts in locus of control
• Improved coping
• Gives you mental clarity and calmness
• Increases body awareness
• Relieves stress patterns
• Relaxes the minds and increases concentration

Cognitive benefits

• Improved concentration
• Sharper focus
• Increased mental clarity
• Increased ability to be present
• Develops more communication between parts of the brain that control attention, suggesting a greater ability to focus and multitask

PRINCIPLES OF YOGA:

        All the experiences of yoga confirm the fact that the mind, the body is nothing more than an instrument to be used in helping us reach a state of super conscious that is beyond mental thought a state in which only pure knowledge. It is the way of perfecting oneself and developing the possibilities of one’s being yoga and being about an individual’s evolution much more quickly than the slow process of nature.

        One who controls the mind, intellect and ego, being absorbed in the spirit, finds fulfilment and internal bliss, which is beyond the pale senses and reasoning.Today, Yoga is no longer restricted to a privileged minority of hermits: it has taken its place in our everyday lives. Yoga shows as how to exercise self control and preserve a positive attitude towards life. Yoga leads towards universal love, for it is by alone that we may create a brotherhood of man between the various nations of the world.

1.  LEARN FROM A TEACHER:

        Practice yoga only after learning the techniques from a qualified teacher (Guru), who has himself been trained on traditional lines. Do not practice notasanas merely by seeing photos and diagrams since they leave much unexplained. Do not also practice merely by seeing another person doing it though observation of the masters in action will be helpful in correcting mistakes.

2.  WARMING UP:

        Warming Up or Limbering is necessary before an asana session. Though there may be some stiffness in the muscles and joints, it will ease off while the asanas are being taken. Taking the simple asanas will also provide the limbering of muscles and joints. Practice of a few Surya Namaskars before starting the asanas will be helpful in loosening up the stiff muscles and joints. It will also help to get the blood flowing to your muscles and to dilate the arteries around the heart.

3.  FOLLOW TRADITIONAL METHOD:

        Learn the traditional method of doing asanas and pranayama since it is always the best. While taking to yogic exercises, avoid other systems of physical culture as they are quiet unnecessary besides causing fatigue.

4.  CONDITION THE MIND:

        Always begin Yoga practices in sitting postures like Padmasana, Siddhasana or Sukhasana. Sit in it comfortably for a few minutes and concentrate the mind for taking the exercises in a serene state of mind.

        Starting yoga practices in good sprints will remove laziness and mental tension and create enthusiasm. Hence, begin with any comfortable sitting posture and keep as still as possible for a minute or two and gradually prolong the period up to five so as to calm the mind in turn it inward.

        While in the sitting posture, condition the mind for taking the exercises just as prepare oneself before dinner or before starting the work in office. A positive attitude is essential since yoga exercises should be practiced calmly and slowly without hurry or emotional tension.

        The practitioner should cultivate patience, concentration and capacity for endurance so as to achieve optimum results. Reluctant practice will not bring much benefit.

5.  CONFIDENCE:

        Keep the body confidence before taking the exercises and practice also with confidence in the results, in which case the benefits will be greatly enhanced.

6.  PATIENCE AND PERSEVERANCE:

        After starting yoga practices with great enthusiasm and expecting too much, too soon, if no perceptible benefit has accused from initial efforts, do not lose confidence and discontinue the routine. Once doing practice continuously for a minimum period of six months since the more practice, the more will again having started the practices and known its benefits; and should be continued for the rest of your life.

        During this period, the stiffness of the muscles which have not been exercised so fat will be removed, the functions of the organs and glands will get normalized and the body will begin to acquire its proper shape and weight.

7.    REGULARITY:

        Only persistent practice, graded according to one’s capacity, will bring positive results. Make yoga practices part of our daily life and doing asanas and pranayama must become a regular habit like eating and sleeping. Set aside a minimum time daily and gradually increase the period up to a maximum of one hour. Practice same time every day with patience and without hesitate. Omission of the practices for a day or two will not matter much, but try to avoid too much irregularity or long interruptions.

8.  TIME:

        Set aside fixed time each day for Yoga practices. Choose the time of the day which suits you best, provided to stomach is empty. Do not practice when the sun is too hot or too late in the day. The exact timing of the exercises should be fixed by an individual according to convenience, the time available and the nature of work. Generally, 5 a.m. to 7 a.m. will be the best time for the most people, though the actual duration of the practices need not exceed an hour for cultural asanas.

        It is good to start the postures half an hour before sunrise and finish them just when the sun rises. If the muscles and joints are stiff in the morning, a few suryanamaskars and practice of the easy postures first will loosen them. It is not necessary to do the same practices both in the morning and in the evening.

9.  PLACE:

        For practising yoga, select a calm place. An open airy space is the best such as garden, terrace, lawn, field or the bank of a river (About hundred feet away from water). The place selected must be free from moisture, draught, dust, smoke, insect, mosquitoes, bad odours and visual distractions. Do not practice in an air conditional room or very near the sea shore. Do not practice in a place where the sun’s rays fall directly fall on the body. Do not practice in a place where the air is polluted. The ground must not be uneven or slopping in one direction. It must not also be slippery or wet. Doing yoga exercises facing the east is the traditional practice which may be followed wherever possible.

10.      SEAT:

        To practice yoga two apparatus is needed. All that is necessary is a mat or blanket covered by a cotton cloth. A thick cotton cloth folded over in two or four may also be used.

        The carpet or mat should be thick enough for comfort and thin enough to prevent the hands and feet from slipping, especially during the balancing postures.

        Do not practice on a soft sofa or in a bed since, our body will tend to sink in and unable to balance during practice. Do not also practice on sand or grass.

        Do not practice on the bare floor since your body comes into close contact with it and touch your body and may get chilled. A mat or carpet will ward off the damp.

11.    DRESS:

        For practicing yoga, the dress should be sparing and suited to the climate and the season. Wear only minimum clothes consistent with decency, the less and better. The clothing should not be made of artificial fibres, cotton clothing is recommended. Clothing must be airy and light and of porous weave. Void dresses which will not absorb perspiration.

        Do not do yoga exercises when the body is cold. Remove shoes as Asanas must always be performed barefooted. Remove tie, belt, watch, spectacles and loose ornaments, jewels, etc. if wearing any. It may get damaged and may also cause discomfort.

12.  SILENCE:

        Once yoga have learnt, do them alone in silence and in privacy as far as possible so that the body can relax completely and concentrate on what doing. Avoid chit – chatting or discussion with friends to avoid distraction during practice.

13.  PROHIBITIONS:

        Never bath immediately after a long sun bath. Never use any force or strength while performing asanas. Do not remain tensed. Get rid off ill feelings. Do not go out in the cold after performing asanas. Never bath within an hour of performing asanas. Lower the head and other parts of the body, particularly heels very slowly. If the heels receive a blow or are thumped, the vein of the abdomen can be disturbed.

14.  PRECAUTIONS:

        Performance of asanas warms up the body. Therefore, never perform asanas on the bare ground. Always spread the blanket. Keep complete control on breathing. Always breath through the nose. The benefits of asanas and increase of pranayama is performed simultaneously. Always perform asanas in clean, well light and well ventilated place or room. The atmosphere should be peaceful.

        Wear light clothes that do not interfere with the movements of limbs during the performance of asanas. Do not expose the chest to cold during winter and monsoon. If the body appears to be laboured, perform savasana. Perform light physical exercises, followed by yogasana and pranayama. Meditate in the end. Always urinate at the end of asana practice, and make sure that unnecessary facial drugs do not remain in the body. This can cause disease.

SCIENTIFIC PRINCIPLES OF YOGA ON RESPIRATION

        We are aware of importance of breath, without which we cannot survive. A few of us are willing to face the fact that most of us know, that our breathing is usually inadequate for the body needs, that we breathe shallowly and lazily, so that the blood is seldom, if ever sufficiently oxygenated.

        The implications of this inadequate breathing style are more far reaching than is generally supposed. Many of the vague symptoms of poor health have their root cause in the fact that when blood is insufficiently oxygenated circulation is slow, and not only are various internal organs, glands and nerves insufficiently nourished, but also the excretory system itself does not function efficiently and body’s products are not removed.

ANCIENT SCIENCE OF BREATHING

        Space scientists claim that through the holes in the space, travel may be possible in future. It is stated in Pranopashid, that 101 Nadis are connected with heart(Hrdaya). Each of these branches are divided into 100. Again each branch into 72,000. Ida represents moon, cool, feminine called Ganga. Pingala is the Sun, hot and Masculine (Yamuna). Sushmna is neutral. Medical science has discoeres that human behaviour is linked with lunar cycle. Blood pressure could be related to Moon was the first discovered by Doctors working in Antartica. All these Nadis are in subtle body invisible and arranged in plexus like network and pass through 6 chakras. They all regulate the flow of cosmic energy in physical and mental bodies of a person. Chakras are responsible for human aura which is photographed by kirilan. Aura symptoms of any disease can be picked up from an aura as they appear 4 months in advance. Aura is affected by the moods of anger, passion, tension and peace, happiness and change of colours.

        In the ancient texts, Prana is divided into five types of vital energy. They are Prana, Aparna, Samana, Udana and Vyana.

FIVE PRANAS (PANCHA PRANAS)

1.  Prana: In the area around the heart and control breathing.

2.  Aparna: Ciruclates in the lower regions of the abdomen and controls excretory functions.(Urine and Faeces)

3.  Samana: Stimulates the gastric juice, thus facilitating digestion.

4.  Udana: Remains in the thoracic cage, controls the absorption of air and food.

5.  Vyana: Spreads through the body and distributes energy from food and breaths.

UPA PRANAS:

1.  Naga: Relieves abdominal pressure by provoking eructation.

2.  Kurma: Controls the eye lids to prevent foreign bodies from entering and strong light from harming the eyes.

3.  Krikala: Prevents certain substances from rising into the nasal cavities or descending into the threat, causing sneezing and coughing.

4.  Devadutta: Ensures the absorption of extra oxygen into tired body.

5.  Dhananjaya: Remains in the body, even after the death and sometimes causes the corpse to swell.

CHEST CAGE:

        The chest cage has been described as a truncated cone, narrow and circular at the top and wide and circular at the bottom. The upper end of this cone remains closed with the clavicle (collar bones and muscles around the neck which are attached to the Clavicle and base of skull. The middle portion with 12 semicircular ribs is anchored to 12 thoracic vertebrae at the back 9 vertebral column) and 10 ribs are attached to the sternum the dagger shaped front bone of the chest.

        The last two ribs are called floating ribs and are not anchored to the chest bone and allow expansive movements. The space between the ribs is covered by internal and external intercostals muscles. There are additional muscles connecting the first rib, to the cervical spine and the last ribs to the pelvic bones. This anchorage of the rib cage allows the lifting upwards whenever we inhale deeply followed by passive recoil, unless the exhalation is done forcibly for long and there is a squeezing in movements of the cage. When the Pranayama is practising this chest bone should be kept stable and perpendicular and the vertebral column at the back and neck straight vertical line. The other important factor is the diaphragm, the dome shaped muscular partition between chest and abdomen.

        This structure is anchored to the lower circular edge of the rib – cage (lower six ribs) and the lumbar vertebrae at the back and the cartilage of the breast bone at front, the right part of the diaphragm, blow which we have stomach and spleen. With inspiration the diaphragm moves down towards the abdomen and elevates the floating ribs thus making additional space for the lungs to expand and the reverse is the movement during expiration.

DIFFERENCE BETWEEN YOGASANAS AND PHYSICAL EXERCISE

S.No	Yogasanas	Physical Exercise
1.	Aim to achieve sense of well - being.	Aim to receive awards and trophies.
2.	Static in nature.	Dynamic in nature.
3.	Movements are slow steady and smooth.	Involve very fast movements.
4.	Space requirement is very less.	Large play field is required.
5.	Required of equipment’s and extremely limited.	Depend more and more on modern equipments.
6.	Meditation and concentration are very important.	Concentration alone is very important.
7.	Asana are preparatory for higher yogic practices.	Physical exercise may be preparatory for sports competition.
8.	Psycho – physiological in nature.	Emphasis muscular training and psychological factors receive attention at later stage.
9.	Energy expenditure is minimum.	Consume lot of energy.
10.	Do not cause fatigue and injury.	Leads to fatigue and injury.
11.	Possible to practice throughout life limitation.	At old age, possible to practice with limitations only.