Introduction
Through yoga one learns
to respect his body and take care of it properly. Through yoga one learns to
view stress and worry as negative factors, which rob the self of energy that
would otherwise be channeled towards personal growth.
By yoga one learns to stretch his body like a rubber band but at the same time with control,direction
and purpose. In all, yoga would dramatically improve the way one looks and feels.
Origin
and nature of yoga
Yoga comes to us from the
heart of Eastern philosophy. Early Indians developed a method to transcend the
limitation of the senses and this was called as yoga. Through conscious control
of physical and mental activity, the individuals practicing yoga can master
their surroundings and rise to a higher spiritual plane.
The word yoga is derived
from the Sanskrit root "yug", meaning to link or join together. Yoga
deals with the whole person. A single word to describe yoga is "Balance".
Yoga is designed to balance the physical, mental and spiritual aspects of an
individual. As the mind and soul approach equilibrium the human becomes increasingly
aware of its identity and relationship with the external world surrounding it.
Yoga is an empirical science based on observations and reflections of experience
or introspection. Yoga may be defined as the science of self-fulfillment. It
allows us to utilize our capabilities to the fullest while permitting us to
choose our own goals.
Archaeological evidence
shows that the inhabitants of the Indus Valley practiced yoga prior to 2000
B.C. Through word of mouth the tradition was passed on from father to son and
from teacher to pupil. A major shift from oral to written tradition began with
the arrival of the Aryans in India shortly after 2000 B.C. The Aryans developed
the language of Sanskrit and it later became the canonical language of Hindu
scriptures. Because the forerunners of yoga are found in the Upanishads written
in Sanskrit, Sanskrit became the accepted standard for yogic vocabulary. Around
300 B.C yoga began to take form as an organized group of principles and practices.
The person, most responsible
for systematizing yoga was the Indian Philosopher, Patanjali. Around 200 B.
C. Patanjali bolstered the move from oral to written tradition. In the classical
treatise, YOGA SUTRA Patanjali codified in writing a large body of yogic
principles and processes. The yoga sutras are a step-by-step guide to the attainment
of physical, mental and spiritual balance. It consists of an ordered series
of 194 terse aphorisms or sutras. Each sutra addresses itself to some aspect
of self-development. According Patanjali, yoga is "The discipline leading to
the highest development of spiritual consciousness".
The eight limbs or stages
of yoga are
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Self-restraint or
yama
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Spiritual
discipline or Niyama |
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Posture
or asana breath control or pranayama |
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Sense withdrawal
or pratyahara |
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Concentration
or dharana |
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Meditation
or dhyana and |
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Complete
spiritual consciousness or samadhi. |
Despite its philosophical
underpinnings, yoga is primarily a pragmatic discipline. It shares some elements
with Hinduism but it is not a religion. And though it supports many of the suppositions
of humanistic psychology, it is not a branch of psychology. Above all the yogi
is a practitioner not a philosopher or theologist or psychologist. Yoga enthusiasts
practice what they preach. Physical vigor and strength of character can only
be achieved through repeated performance of the physical and mental exercises
that are the cornerstone of the yogic tradition.
Branches
of yoga
The yogic curriculum varies
among individuals according their personal needs and goals. If one is interested
in the meditative side of yoga, he can adhere to the mental exercises. Or if
a healthy, well-toned body is the primary objective then they can go in for
the postures and breathing exercises. Several subdivisions within yoga emphasize
specific aspects of the whole being.
The great branches of yoga
are best discussed in the light of their particular areas of concentration.
KARMA, BHAKTI and JNANA yoga highlight the spirit; RAJA
yoga explores the mind; and HATHA yoga focuses on the body The word KARMA
implies action or duty.
With KARMA yoga,
humanitarian action is preeminent. Helping others is the most important duty
in life. The central theme is work for work's sake without any ulterior motives.
BHAKTI yoga aims
at spiritual realization. It teaches divine love and devotion through emotional
control and ethical conduct. For the bhakti yoga, divine love is the means to
eternal bliss.
JNANA is the process
of reasoning that uncovers the deep-seated truths underlying life. In the spiritual
discipline known as jnana yoga the student is taught to discriminate between
the real and the unreal.
RAJA yoga shows us
how to gain the power of mental concentration. It places emphasis on the final
four stages of yoga: abstraction of the senses or pratyahara, fixed attention
or dharana, meditation or dhyana and superconscoius experience or samadhi.
HATHA yoga deals
with the physical body and its control, health and well-being. It is the yoga
of the sun or "HA" and the moon or "THA".
It strives for perfect equilibrium among bodily functions, among the flow of
solar and lunar energies in the system. Of all the great branches of yoga, hatha
yoga is the one most suited to assimilation by the Western mind. The concrete
and tangible nature of the body inclines the Westerner to its practice. This
does not mean that it totally ignores the mental and spiritual realms. Hatha
yoga underlines the other forms of yoga.
Hints for preliminary preparation
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See the doctor first
before beginning to do yoga especially if you re pregnant or if you had
an injury recently.
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Women should avoid
topsy-turvy and headstand poses during the period of menstruation.
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Before starting your
practice empty the bladder and the bowels.
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If possible get expert
personal attention and supervision from a guru.
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Wear comfortable clothes
and avoid garments that pinch or restrict circulation.
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Exercise in your bare
feet to preserve your body's natural alignment and balance.
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Yoga can be practiced
in the mornings, afternoons or evenings but make sure that it is two hours
after the meals, since it may upset the stomach.
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Do yoga away from direct
sunlight or in well-ventilated room free of any clutters.
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All poses should be
performed with control and not in a hurry.
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A pose can be held
for 10 to 20 seconds during the start but later it can be reduced to around
5 seconds.
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During the asanas exhale
and inhale with your nose with your mouth gently sealed.
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It is better to close
your eyes during the asanas as it gets you in touch with your inner self.
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Be consistent with
your timings and do it at the same time everyday and for the same number
of days every week.
ASANAS
The asanas are the physical
forces behind the yogic balance of the body, mind and spirit. They are slowly
assumed postures or poses held from 10 seconds to several minutes. Asanas differ
in two ways from the western gymnastics. Slow and controlled action is demanded
when moving into and out of a pose. Rapid movements are against the yogic tradition
whereas they are the core of gymnastics. Asanas are stretch and hold activities.
Movement ceases for a time once you achieved the desired position, and then
begins the gradual and gentle release of the pose. This style is unlike the
Western exercises, which repeat the defining movements, say 10 or 20 times.
Most asanas have Sanskrit
names, which often signify a resemblance to a creature of nature. Some denote
vegetative life while others are named after insects, reptiles or mammals. When
performing the asanas, the body assumes many of these life forms. Through the
asanas, the human organism is brought several steps closer to nature, to the
unending series of environmental adjustments at every stage of life.
The asanas develop the body
from the inside. They delve deep into the inner structure of the organism. They
improve the physiological functioning of the vital organs. They increase blood
flow and stimulate the elimination of toxic wastes through the lungs, kidney,
liver, intestines and skin. They soothe the nerves, relax the mind and keep
the spine flexible. They can improve ones athletic performance.
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