ABOUT YOGA



ABOUT YOGA

• What is Yoga?

Yoga means union of the mind, body and spirit with the Divine and while this refers to a certain state of conciousness both individual and Universal, it is also a method to help one reach that goal.

FIVE POINTS OF YOGA

1. Proper Exercise (Asanas) - Yoga poses help develop a strong, healthy body by enhancing flexibility and improving circulation.

2. Proper Breathing (Pranayama) - Deep, conscious breathing reduces stress and many diseases.

3. Proper Relaxation - Helps keep the body from going into overload mode, easing worry and fatigue.

4. Proper Diet - Eating simple, healthy and vegetarian foods that are easy to digest notably have a positive effect on the mind and body, as well as the environment and other living beings.

5. Positive Thinking (Vedanta) and Meditation (Dhyana) - These are the true keys to achieving peace of mind and eliminating negativity in our lives.

THE FOUR PATHS OF YOGA

Along with the Five Points of Yoga, a look at the Four Paths of Yoga completes the picture to give individuals a clear sense of direction for not only a healthier and stronger body but also a way of living that promotes peace and mindfulness to counteract day-to-day trials and tribulations.

The Four Paths of Yoga all lead to the same place - union with the Divine - but help in getting there by giving options that fit different human temperaments and approaches to life. Which one fits you best?

1. Karma Yoga (also known as the yoga of action) teaches to act without egoist expectations in all endeavours of daily life ~ home, work, school. It is a good path with someone who is outgoing and enjoys a certain sense of spiritual activism to help others.

2. Bhakti Yoga (also known as the path of devotion) is a good path for someone with an emotional nature and enjoys prayer, worship and seeking God through unconditionally loving others. The rise of kirtan or singing/chanting the names of God is a sure sign that Bhakti Yoga is a growing path around the world.

3. Raja Yoga (also known as the Science of the mind) is the path that takes us on a comprehensive journey to understanding our mind and thoughts. Through mental control, we are able to gain control of the physical body and the life force energy known as prana. This is a good path for those who are interested in meditation and its effects on the mind.

4. Jnana Yoga (also known as the yoga of knowledge) is considered a good path for those with strong intellectual tendencies as it requires great strength of will and mind. Using Vedanta as a vehicle, the inquiry into the individual nature is the key to this difficult path. It is best undertaken after some of the lessons of the other paths have been well understood in order to move along towards Self-realization or profound spiritual awakening.

THE 14 POINTS OF MEDITATION

1. Regularity of time, place and practice are important. Regularity conditions the mind to slow down its activities with a minimum of delay.

2. The most effective times are early dawn and dusk, when the atmosphere is charged with special spiritual force. If it is not feasible to sit for meditation at these times, choose an hour when you are not involved with daily activities, and a time when the mind is apt to be calm.

3. Try to have a separate room for meditation. As meditation is repeated, the powerful vibrations set up will be lodged in the area; an atmosphere of peace and purity will be felt.

4. When sitting, face North or East in order to take advantage of favorable magnetic vibrations. Sit in a steady, comfortable, cross-legged position with spine and neck erect but not tense.

5. Before beginning, command the mind to be quiet for a specific length of time. Forget the past, present and future.

6. Consciously regulate the breath. Begin with five minutes of deep abdominal breathing to bring oxygen to the brain. Then slow it down to an imperceptible rate.

7. Keep the breathing, rhythmic, inhale for three seconds and exhale for three seconds. Regulation of breath also regulates the flow of prana, the vital energy.

8. Allow the mind to wander at first. It will jump around, but will eventually become concentrated, along with the concentration of prana.

9. Don't force the mind to be still, as this will set in motion additional brain waves, hindering meditation.

10. Select a focal point on which the mind may rest. For people who are intellectual by nature, this may be the Ajna Chakra., the point between the eyebrows. For more emotional people, use the Anahata or Heart Chakra. Never change this focal point.

11. Focus on a neutral or uplifting object, holding the image in the place of concentration. If using a Mantra, repeat it mentally, and co-ordinate repetition with the breath. If you dont have a personalized Manta, use Om. Although mental repetition is stronger, the mantra may be repeted aloud if one becomes drowsy. Never change the Mantra.

12. Repetition will lead to pure thought, in which sound vibration merges with thought vibration, without awareness of meaning. Vocal repetition progresses through mental repetition to telepathic language, and from there to pure thought.

13. With practice, duality disappears and Samadhi, or the superconscious state, is reached. Do not become impatient, as this takes a long time.

14. In Samadhi one rests in the state of bliss in which the Knower, the Knowledge, and the Known become one. This is the superconcious state reached by mystics of all faiths and persuasions.

If you meditate for half an hour daily, you will be able to face life with peace and spiritual strength. Meditation is the most powerful mental and nerve tonic. Divine energy freely flows to the adept during meditation, and exerts a benign influence on the mind, nerves, sense organs and body. It opens the door to intuitive knowledge and realms of eternal bliss. The mind becomes calm and steady.

12 BASIC ASANAS

• Headstand (Sirshasana)

• Shoulderstand (Sarvangasana)

• Plough (Halasana)

• Fish (Matsyasana)

• Sitting Forward bend (Paschimothanasana)

• Cobra (Bhujangasana)

• Locust (Shalabhasana)

• Bow (Dhanurasana)

• Spinal twist (Ardha Matsyendrasana)

• Crow (Kakasana) orPeacock (Mayurasana)

• Standing forward bend (Pada Hasthasana)

• Triangle (Trikonasana)

Asana is one of the eight limbs of classical Yoga, which states that poses should be steady and comfortable, firm yet relaxed helping a practitioner to become more aware of their body, mind, and environment.

The 12 basic poses or asanas are much more than just stretching. They open the energy channels, chakras and psychic centers of the body while increasing flexibility of the spine, strengthening bones and stimulating the circulatory and immune systems. Along with proper breathing or pranayama, asanas also calm the mind and reduce stress. With regular practice one can ensure overall physical and mental health and the possible prevention of diseases such as diabetes, hypertension and arthritis. In time, performing the poses slowly and consciously, becomes a mental exercise in concentration and meditation.

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TIPS OF YOGA

Tip # 1: What Is Yoga?

The word "yoga" means "union". Yoga is a form of exercise based on the belief that the body and breath are intimately connected with the mind. By controlling the breath and holding the body in steady poses or "asanas", yoga creates harmony. 

Yoga practice consists of five key elements: proper breathing, proper exercise, proper relaxation, proper diet, and positive thinking and meditation. The exercises, or asanas, are designed to ease tense muscles, to tone up the internal organs, and to improve the flexibility of the body's joints and ligaments.

Tip # 2: Check With Your Doctor

Yoga asanas can be practiced by young and old alike. While there is no one who should be excluded, check with your doctor before you begin a course if you suffer from a medical condition or have any doubts.

Tip # 3: Proper Exercise: Yoga Asanas

The aim of proper exercise is to improve suppleness and strength. Each posture is performed slowly in fluid movements. Violent movements are avoided as they produce a build-up of lactic acid, causing fatigue.

Tip # 4: Proper Breathing

Most people use only a fraction of thier breathing capacity. Proper breathing focuses on nasal breathing techniques to unlock energy and vitality. Breathing exercises concentrate on exhalation rather than inhalation, to cleanse the lungs of stale air and to eliminate toxins from your body.

Tip # 5: Proper Relaxation

The release of tension through relaxation is vital to keep the body healthy. Begin and end each session of yoga asanas with relaxation, and relax between postures. This allows the released energy to flow freely.

Tip # 6: Proper Diet

The recommended diet for a student of yoga is a simple and wholesome vegetarian one, made up of natural foods that are easily digested. It keeps the body vital and healthy, and the mind calm and free from restless thoughts. Processed and tinned foods are to be avoided when possible.

Tip # 7: Positive Thinking & Meditation

Meditation is a state of consciousness. When practicing meditation, you must first learn how to calm the mind, and focus your mental energy inwards. Meditation can help to relieve stress and replenish your energy. If it is practiced on a daily basis, you will also find it will enable you you to think more clearly and positively, and to be at peace with yourself.

Tip # 8: The Importance Of A Teacher

Whether you are learning yoga singly or in a group, it is always best to be supervised by a qualified teacher. A teacher will demonstrate how to ease your body gently into and out of the yoga postures and, most importantly, how to breathe correctly when holding a balance. He or she will ensure that you do not strain your limbs, and will help you to align your body in the asanas.

Tip # 9: What You Need

You do not need special equipment to practice yoga. Although you can buy foam yoga mats, a towel on a carpeted floor will do just as well. For practicing indoors, you will need an open space, clear of furniture. The room should be comfortably heated and free of disturbances.

Tip # 10: When & Where To Practice

Try to practice yoga everyday. At the same time, be gentle. Do not force yourself. A yoga session should be a joy. Set aside a time when you will not be disturbed and you will not have to rush. Morning practice helps loosen up stiff joints after sleep. Evening practice releases the tensions of the day. Whenever you practice yoga, avoid eating for at least two hours beforehand.

Tip # 11: Each Session: How Long?

For maximum benefit, you should set aside about 90 minutes. When you are busy, try a shorter session with fewer asanas. It is very important not to feel rushed, and to allow time for relaxation between poses. You can always perform the breathing exercises at a later stage.

Tip # 12: Know Your Body's Capablities

Before you begin your yoga asanas, it is important to recognize your body's capabilities. Never force your body into a posture or try to go beyond your limit. Remember, yoga is not a competitive sport. Progress may be slow, but with time your body will become flexible. Ease yourself gently into each position and when you are holding a pose, check the body to see if you can feel tension building up anywhere. If you do, consciously try to relax that tension using the breath.

Tip # 13: Balancing Both Sides Of The Body

Many of our regular daily habits tend to emphasize the use of one part or side of the body. To achieve a healthy and harmonious balance, it is important to keep all parts of the body equally strong and flexible. Yoga exercises make each group of muscles work equally on the left and right sides of the body to achieve equilibrium.

Tip # 14: The Importance Of Proper Breathing

Breathing gives life. Without oxygen no human cell can live for more than a few minutes. Many people use only part of thier full breathing capacity, taking in about one third of the oxygen that thier lungs could use. This leads to stress and fatigue. The yogic breathe discipline teaches you to breathe through the nose, to accentuate exhalation rather than inhalation, to cleanse the lungs and eliminate toxins. These techniques increase your physical and mental health.

Tip # 15: How The Lungs Work

On an inhalation, your diaphragm (situated below the lungs) moves downwards. Air you breathe in through the nose is drawn down the trachea to the lungs, which are protected by the ribcage. If you are breathing properly, the abdomen and ribcage will expand as you inhale. On an exhalation, your diaphragm moves upwards, compressing the lungs and pushing air out of them. The air passes back up through the trachea and out through the nostrils.

Tip # 16: Abdominal Breathing

Learn to breathe efficiently. Lie flat on your back, placing one hand on your abdomen. Start to inhale deeply, feeling your abdomen rise; then feel it fall as you exhale. Breathing slowly and deeply brings air to the lowest part of your lungs and exercises your diaphragm.

Tip # 17: Sitting Properly

Adopt this posture for the breathing exercises in Tips 18 to 21. Sit cross-legged, aligning your head, neck, and spine. Keep your shoulders straight but relaxed. If you are a beginner, sit on a cushion. This lifts the hips and makes it easier to keep the back erect.

Tip # 18: Full Yogic Breath

Place one hand on your lower ribcage and one on your abdomen. Breathe in, trying to fill the lowest part of your lungs, then the middle, and then the top. Feel your chest and abdomen expand.

Tip # 19: Single Nostril Breathing

The object of practicing Yogic breath discipline, or "Pranayama", is to increase physical and mental health. You can practice the breathing exercises on their own or integrate them into your program of Yoga Asanas. Sit comfortably in a cross-legged position, with your spine and neck straight, but not tense. Hold your head erect and gently close your eyes. Use the fingers of the right hand to close off each nostril in turn. Hold them in a position called "Vishnu Mudra". For "Vishnu Mudra", extend the thumb, ring finger, and little finger of your right hand and fold down your other two fingers into your palm. Rest the left hand on your left knee. Breathe through the left nostril. Close right nostril with thumb, and inhale through left nostril to a count of four. Exhale to a count of eight. Repeat 10 times. Breathe through the right nostril. Close left nostril with the two end fingers, and inhale through right nostril to a count of four. Exhale to a count of eight. Repeat 10 times.

Tip # 20: Alternate Nostril Breathing

When you are comfortable with single nostril breathing (tip #19), begin alternate nostril breathing, where you practice retaining the breath for a count of 16. The action of alternate nostril breathing is physical, but the greatest benefit is the calmness and lucidity of mind that results. Try to perform at least 10 rounds daily for best results.

The steps to be observed are:

1. Inhale through the left nostril to a count of four

2. Close nostrils and hold breath to a count of 16

3. Exhale through the right nostril to a count of eight

4. Inhale through the right nostril to a count of four

5. Close nostrils and hold breath to a count of 16

6. Exhale through the left nostril to a count of eight

Tip # 21: Kapalabhati

This exercise, using rapid breathing, is believed to be such a powerful cleanser that the face literally "glows" with good health. Before beginning the exercise, relax by taking a few deep breaths. Perform 25 rapid "pumpings" in each round. Relax between rounds by breathing deeply. Try to do three rounds.

Tip # 22: Eye Exercises

Exercising the eyes releasing any buildup of tension and aids relaxation. When practicing, keep your head still and move only your eyes.

a. Stare at your thumb in front of you, then look into the distance, Relax and repeat

b. With eyes wide, look from side to side 10 times, then up and down 10 times and then diagonally 10 times.

c. Finally, after rolling your eyes in circles in both directions, cup your hands over your eyes for 30 seconds and relax.

Tip # 23: Neck Exercises

Relax your neck by combining these four exercises. Sit cross-legged and practice each set of neck exercises at least three times. 

1. Back and forth. Drop your head back gently and then slowly drop it forward

2. Side to side. Tilt your head to the right shoulder, to the center, and to the left.

3. Turn your head. Turn your head to look over each shoulder in turn.

4. Circling. Inhale as you rotate your head to one side, exhale to the other.

Tip # 24: Purpose of the Sun Salutation

The Sun Salutation is a 12-part warm-up exercise. It limbers up the body and mind in preparation for the ensuing yoga session. Each of the 12 positions brings a different vertebral movement to the spinal column and is tuned to the inhalation or exhalation of the breath, thereby instilling a feeling of balance and harmony. The positions follow one after the other, making this Salutation graceful to perform. Attempt to do at least six sequences at the start of every session.

Tip # 25: Prayer pose - Sun Salutation, posture #1

Stand up straight with your feet together and your arms by your sides. Take a deep breath, and then exhale while bringing your palms together at chest level.

Tip # 26: Arch Back - Sun Salutation, posture #2

Inhale and stretch your arms up over your head. Arch your back so your hips come forward, and stretch as far is comfortable.

Tip # 27: Bend Over - Sun Salutation, posture #3

Exhale as you stretch forward and bend down into the third Sun Salutation position. Bring your hands down to the floor, and place them next to your feet, with the palms downward. Your hips should be kept as high as possible. If necessary, bend your knees so you can touch the ground. Tuck your forehead in toward your knees.

Tip # 28: Leg Back - Sun Salutation, posture #4

Inhale as you stretch your right leg back as far as possible and bend your right knee, lowering it to the floor. Stretch your head and look upward. Your hands should stay in the same position throughout the movement.

Tip # 29: Push-up Pose - Sun Salutation, posture #5

Retain the breath. Bring your left foot back, next to your right foot. Keep your spine straight and do not let your head or hips drop.

Tip # 30: Lower Chest to the floor - Sun Salutation, posture #6

Exhale. Lower your knees to the floor and your chest straight down between your hands, without rocking your body. Bring your forehead to the floor (a beginner may need to lower the chin instead).

Tip # 31: Arch your chest - Sun Salutation, posture #7

Inhale as you slide your body forward and bring your hips down to the floor. Arch your chest forward and tilt your head back. Slightly bend your elbows into your body.

Tip # 32: Inverted V - Sun Salutation, posture #8

Exhale, tucking your toes under and raising your hips to come into the inverted V. Do not move your hands or feet as you come into the position.

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