DEFINITION:
The word yoga is derived from the sankrit root “yuj” meaning to bind ,join, attach and yoke, to direct and concentrate one’s attention on to use and apply.
It also means union. It is the true union of our will with the will of God.
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WHAT IS YOGA?
Yoga is the ancient property of humanity, the most valuable treasure man has ever possessed.
Man is composed of three, a body, a mind and a soul. The way to master the body, to have a command over one’s mind to be initiated into the great mysteries of the soul and to bring about a balance among these three states of being -physical, mental and spiritual – is yoga.
Yoga helps the man to make his body sound and healthy and to free his system from all kinds of toxins and foreign matter which create disturbances in his body.
Yoga is like a vast ocean with a whole world at the bottom of it.
Yoga is the ancient property of humanity, the most valuable treasure man has ever possessed.
Man is composed of three, a body, a mind and a soul. The way to master the body, to have a command over one’s mind to be initiated into the great mysteries of the soul and to bring about a balance among these three states of being -physical, mental and spiritual – is yoga.
Yoga helps the man to make his body sound and healthy and to free his system from all kinds of toxins and foreign matter which create disturbances in his body.
Yoga is like a vast ocean with a whole world at the bottom of it.
WHY YOGA?
In the present – day world, man has totally violated himself. He has neglected his inner life and has become more and more involved with the outer one.
In short, man has disturbed the balance between his internal and external activities, a balance which is necessary for a successful and happy life. He interfaces with the natural laws of his body by stuffing himself with chemical products, drugs, medicines, toxins, etc., which brings about a state of confusion in his entire body.
The functions of glands, which secrete various hormones which are necessary for normal growth and development of both body and mind, become disturbed.
The effect may not be felt directly by man now, but it certainly will be felt by his successive generations.
Man will be forced by and by to function as a mechanical robot, dependent on modern science to replace his lungs with iron drugs and his heart with a plastic heart, in helpless last efforts just to secure three or four additional years of life which actually would not be allotted to him according to his unwise way of living.
This is the state in which man needs yoga the most.
In the present – day world, man has totally violated himself. He has neglected his inner life and has become more and more involved with the outer one.
In short, man has disturbed the balance between his internal and external activities, a balance which is necessary for a successful and happy life. He interfaces with the natural laws of his body by stuffing himself with chemical products, drugs, medicines, toxins, etc., which brings about a state of confusion in his entire body.
The functions of glands, which secrete various hormones which are necessary for normal growth and development of both body and mind, become disturbed.
The effect may not be felt directly by man now, but it certainly will be felt by his successive generations.
Man will be forced by and by to function as a mechanical robot, dependent on modern science to replace his lungs with iron drugs and his heart with a plastic heart, in helpless last efforts just to secure three or four additional years of life which actually would not be allotted to him according to his unwise way of living.
This is the state in which man needs yoga the most.
ASANAS
DEFINITION:
Asanas are the third limb of Ashtanga Yoga. It means posture. A steady and pleasant fickleness of mind.
Asanas are the third limb of Ashtanga Yoga. It means posture. A steady and pleasant fickleness of mind.
SOMETHING ABOUT THE ASANAS
The body is controlled by the nervous system, the nervous system is controlled by the mind, and the mind is influenced by the senses and sense objects. The mind reacts and responds to the sensations which the body experiences through the sense organs and brings about different states of emotion such as anger, hatred, passion, depression etc.,
The mental state in which one remains influences the nervous system, and the nervous system in its turn acts upon the body. Diseases are caused by the malfunctions or defects of glands or internal organs, which are all controlled by the nervous system.
Yogasanas have a gentle massaging effect upon the nerves, internal organs and glands. Through the practice of Asanas the glandular functions can be brought in order again. By the patience of Yogasanas one can learn how to control these functions and how to maintain order in the body.
By the practice of Asanas, stiffened limbs and unexercised muscles are made loose and supple again. Headache is no more than contractions of certain nerves in the head. By the practice of Asanas the nerves are relaxed thus eliminating the pain.
Everyone agree that a healthy body is the most basic need of each man. A healthy body is the first step to an optimistic, creative and healthy state of mind.
Disturbed thinking and uncontrolled emotions and feelings have a negative effect upon all the systems of the body. It is well known what happens to the heart and to the breathing when one is in the throes to the fear, anger or passion.
Through the practice of Asanas a state of harmony between the body and the mind is established and maintained.
THE STAGES OF YOGA
Rishi pathanji was the father of Yoga. Pathanjali describes the eight stages of Yoga in his “Yoga sutras” They are...
1. Yama – Universal moral commandments
2. Niyama – Self purification by discipline
3. Asana – Posture
4. Pranayama – Rhythmic control of Breath
5. Pratyahara – Withdrawal and emancipation of the mind from the dominations of the senses and exterior objects.
6. Dharana – Concentration
7. Dhyana – Meditation
8. Samadhi – A state of super consciousness brought about by profound meditation in which the individual aspirant becomes one with the objects of his meditation – paramatma or the Universal spirit.
The above Eight stages are called Ashtanga Yoga (The Eight limbs of Yoga) which are in pathanjali yogasutras.
First Three Stages:
Yama and Niyama control the yogi’s passions and emotions and keep him harmony with his fellow man.
Asanas keep the body healthy and strong and in harmony with Nature. Finally, the Yogi becomes free of body consciousness. He conquers the body and renders it a fit vehicle for the soul.
The first three stages are called bahiranga sadhana, the quest of the outward.
Fourth and Fifth Stages:
The Fourth and fifth stages, pranayama and pratyahara, teach the aspirant to regulate the breathing, and thereby control the mind. This helps to free the senses from the objects of desire. These two stages of Yoga are known as the inner quests – Antaranga sadhana.
Sixth, Seventh and Eight Stages:
Dharana, Dhyana and Samadhi take the yogis into the innermost recesses of his soul. The Yogi does not look heavenward to find God. He knows that HE is within being known as the Antaratma (The Inner Self).
The last three stages keep him in harmony with himself and his maker.
These stages are called Antaratma Sadhana, the question of the soul.
The body is controlled by the nervous system, the nervous system is controlled by the mind, and the mind is influenced by the senses and sense objects. The mind reacts and responds to the sensations which the body experiences through the sense organs and brings about different states of emotion such as anger, hatred, passion, depression etc.,
The mental state in which one remains influences the nervous system, and the nervous system in its turn acts upon the body. Diseases are caused by the malfunctions or defects of glands or internal organs, which are all controlled by the nervous system.
Yogasanas have a gentle massaging effect upon the nerves, internal organs and glands. Through the practice of Asanas the glandular functions can be brought in order again. By the patience of Yogasanas one can learn how to control these functions and how to maintain order in the body.
By the practice of Asanas, stiffened limbs and unexercised muscles are made loose and supple again. Headache is no more than contractions of certain nerves in the head. By the practice of Asanas the nerves are relaxed thus eliminating the pain.
Everyone agree that a healthy body is the most basic need of each man. A healthy body is the first step to an optimistic, creative and healthy state of mind.
Disturbed thinking and uncontrolled emotions and feelings have a negative effect upon all the systems of the body. It is well known what happens to the heart and to the breathing when one is in the throes to the fear, anger or passion.
Through the practice of Asanas a state of harmony between the body and the mind is established and maintained.
THE STAGES OF YOGA
Rishi pathanji was the father of Yoga. Pathanjali describes the eight stages of Yoga in his “Yoga sutras” They are...
1. Yama – Universal moral commandments
2. Niyama – Self purification by discipline
3. Asana – Posture
4. Pranayama – Rhythmic control of Breath
5. Pratyahara – Withdrawal and emancipation of the mind from the dominations of the senses and exterior objects.
6. Dharana – Concentration
7. Dhyana – Meditation
8. Samadhi – A state of super consciousness brought about by profound meditation in which the individual aspirant becomes one with the objects of his meditation – paramatma or the Universal spirit.
The above Eight stages are called Ashtanga Yoga (The Eight limbs of Yoga) which are in pathanjali yogasutras.
First Three Stages:
Yama and Niyama control the yogi’s passions and emotions and keep him harmony with his fellow man.
Asanas keep the body healthy and strong and in harmony with Nature. Finally, the Yogi becomes free of body consciousness. He conquers the body and renders it a fit vehicle for the soul.
The first three stages are called bahiranga sadhana, the quest of the outward.
Fourth and Fifth Stages:
The Fourth and fifth stages, pranayama and pratyahara, teach the aspirant to regulate the breathing, and thereby control the mind. This helps to free the senses from the objects of desire. These two stages of Yoga are known as the inner quests – Antaranga sadhana.
Sixth, Seventh and Eight Stages:
Dharana, Dhyana and Samadhi take the yogis into the innermost recesses of his soul. The Yogi does not look heavenward to find God. He knows that HE is within being known as the Antaratma (The Inner Self).
The last three stages keep him in harmony with himself and his maker.
These stages are called Antaratma Sadhana, the question of the soul.
THE FOLLOWING SIMPLE RULES SHOULD BE ADHERED BY THE YOGA ASPIRANTS BEFORE COMMENCING THEIR PRACTICE.
1. PLACE:
Yogasanas should be done in a clean airy place, free insects and noise.
Asanas should not be done on the bare floor or an uneven place. It should be done on a folded blanket laid on a level floor.
Yogasanas should be done in a clean airy place, free insects and noise.
Asanas should not be done on the bare floor or an uneven place. It should be done on a folded blanket laid on a level floor.
2. TIME:
The best time to practice is either early in the morning or late in the evening. i.e., in early morning 4 a.m to 6 a.m or the sun rise time or at the sun set time.
3. SUN:
Do not practice asanas after being out in the hot sun for several hours.
Do not practice asanas after being out in the hot sun for several hours.
4. BATH:
More the physical exercises, more the perspiration. Therefore, usually after the physical exercises people take bath. But the asanas and physical exercises are completely different and so taking a bath before the asana practice is must; and moreover asanas come easier after taking a good bath.
More the physical exercises, more the perspiration. Therefore, usually after the physical exercises people take bath. But the asanas and physical exercises are completely different and so taking a bath before the asana practice is must; and moreover asanas come easier after taking a good bath.
5. CLEANLINESS:
Before starting the Asanas practice, the bladder should be emptied and the bowels evacuated. If the student is constipated or it is not possible to evacuate the bowels before practice of Asanas, then attempt very simple Asanas. After that you can get the feeling of bowel movements.
Never practice advanced Asanas before evacuating the bowels
Before starting the Asanas practice, the bladder should be emptied and the bowels evacuated. If the student is constipated or it is not possible to evacuate the bowels before practice of Asanas, then attempt very simple Asanas. After that you can get the feeling of bowel movements.
Never practice advanced Asanas before evacuating the bowels
6. FOOD:
Asanas should preferably be done in an Empty stomach. If this is difficult, a cup of milk may be taken fifteen minutes before doing the Asanas.
In the evening, at least four hours after a heavy meal asanas can be practiced.
Food must be taken half an hour after completing the asanas.
Asanas should preferably be done in an Empty stomach. If this is difficult, a cup of milk may be taken fifteen minutes before doing the Asanas.
In the evening, at least four hours after a heavy meal asanas can be practiced.
Food must be taken half an hour after completing the asanas.
7. DRESS:
Dress must be elastic around the stomach. It should not be very tight. Gents can wear Jatti or langotta and banian. Ladies can wear pyjama or swimming costume.
Dress must be elastic around the stomach. It should not be very tight. Gents can wear Jatti or langotta and banian. Ladies can wear pyjama or swimming costume.
8. CLOSING OF THE EYES:
In the beginning, keep the eyes open. Then you will know what you are doing and where you go wrong. If you shut your eyes you will not be in a position to watch the requisite movements of the body or even the direction in which you are doing the pose. When you are perfect in a particular asana you can close your eyes and you will be in position to adjust your bodily movements and can feel the correct stretches.
In the beginning, keep the eyes open. Then you will know what you are doing and where you go wrong. If you shut your eyes you will not be in a position to watch the requisite movements of the body or even the direction in which you are doing the pose. When you are perfect in a particular asana you can close your eyes and you will be in position to adjust your bodily movements and can feel the correct stretches.
9. BREATHING:
In all asanas, the breathing should be normal and should be done through the nostrils only and not through the mouth.
Do not retain the breath while in the process of yogasana or in the final posture.
In all asanas, the breathing should be normal and should be done through the nostrils only and not through the mouth.
Do not retain the breath while in the process of yogasana or in the final posture.
10. SAVASANA:
After completing the practice of Asanas always lie down in savasana for atleast 5 to 10 minutes according to the duration of practice.
After completing the practice of Asanas always lie down in savasana for atleast 5 to 10 minutes according to the duration of practice.
CAUTIONS:
No undue strain should be felt in the facial muscles, ears and eyes or in breathing during the practice.
No undue strain should be felt in the facial muscles, ears and eyes or in breathing during the practice.
SPECIAL PROVISIONS FOR WOMEN
1. Menstruation:
Avoid asanas during the menstrual period for three to four days.
2. Pregnancy:
All the asanas can be done during the first three months of pregnancy.
Pranayama without kumbhaka (Retention) may be practiced throughout the pregnancy and regular deep breathing will help.
3. After Delivery:
No asanas should be done during the first month after delivery. There after they may be practiced mildly. Three months after delivery all asanas may be practiced with comfort.
Avoid asanas during the menstrual period for three to four days.
2. Pregnancy:
All the asanas can be done during the first three months of pregnancy.
Pranayama without kumbhaka (Retention) may be practiced throughout the pregnancy and regular deep breathing will help.
3. After Delivery:
No asanas should be done during the first month after delivery. There after they may be practiced mildly. Three months after delivery all asanas may be practiced with comfort.