Yoga: A Positive Way of Life

Meaning of Yoga

• Yoga = To Join/Unite.
  • Unite Body and Mind.
  • Unite Humans with Humans.
  • Essentially, it is about connection.

Definitions by Various Philosophers and Texts

• Maharishi Ved Vyas: Yoga is Samadhi (योग समाधि है).

• Bhagavad Gita: Yoga Karmasu Kaushalam (योग कर्मसु कौशलम).

  • Meaning: Effectively performing your actions/work is yoga.
  • Three Types of Yoga:
    • Gyan Yoga (Yoga of Knowledge).
    • Karma Yoga (Yoga of Action).
    • Bhakti Yoga (Yoga of Devotion).
  • The statement 'Yoga Karmasu Kaushalam' was a previous 5-mark question.

• Kathopanishad: Yoga is complete control over the senses (योगा इज़ कंप्लीट कंट्रोल ओवर सेंसेस).

• Sri Aurobindo: Yoga is the realization of one's existence (रियलाइजेशन ऑफ़ वन्स एक्जिस्टेंस).

• Patanjali: Yoga Sutras and Ashtanga Yoga (अष्टांगिक योग) are mentioned.

  • Yoga Chitta Vritti Nirodha (योगा चित्त वृति निरोध है).
    • Basic problem in life = Fluctuation of Thoughts.
    • Vritti = Thoughts.
    • Yoga is the restraint/control of these thought fluctuations.

Importance of Yoga

• Why is Yoga important in life? Categories:
  • Physical
  • Mental
  • Social
  • Spiritual
  • Administration

Physical Importance

• Improves immunity.
• Improves digestion.
• Strengthens bones.
• Improves flexibility.
• Enhances beauty.
• Maintains/Improves stability.

Mental Importance

• Increases concentration power.
• Enhances memory power.
• Increases patience.
• Reduces stress.
• Increases mental stability.
• Improves problem solving skills.

Social Importance

• Develops social values.
• Improves social relations.
• Reduces social discrimination (indirectly).
• Promotes harmony in society.

Spiritual Importance

• Increases concentration (necessary for meditation).
• Develops spiritual qualities.
• Develops moral and ethical values.

Importance in Administration

• Creates a Sthitpragya (stable-minded) administrator.
• Improves decision-making.
• Helps in time management.
• Reduces stress, increasing efficiency.
• Maintains balance in life.

Patanjali's Yoga Sutras: Ashtanga Yoga (Eight Limbs of Yoga)

• Eight Limbs: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi.

1. Yama (यम)

• Control of Body, Thought, and Speech. (Manasa, Karma, Vacha)
• Five aspects:
  • Ahimsa (Non-Violence): Abstinence from violence; kindness to all.
  • Satya (Truth): Truthfulness in ideas and actions.
  • Asteya (Non-Stealing): Not stealing ideas or things; living within limited resources.
  • Aparigraha (Non-Possession): Accumulating only what's needed.
  • Brahmacharya (Celibacy): Abstaining from sensual desires.

2. Niyama (नियम)

• Ensures spiritual upliftment through virtue and good behavior. Focuses on internal purity.
• Five aspects:
  • Shaucha (शौच): Purity. Purify the body with water, mind with good conduct, soul with perseverance, and intellect with knowledge.
  • Santosha (संतोष): Satisfaction/Contentment. Feeling that what is sufficient is enough. Leads to inner peace.
  • Tapas (तप): Constantly moving toward your goal, accepting challenges.
  • Swadhyaya (स्वाध्याय): Self-Study. Studying texts (Vedas, Puranas) to develop thoughts and mental strength.
  • Ishvara Pranidhana (ईश्वर प्राण धान): Dedicating all works/actions to the Almighty, avoiding pride.

3. Asana (आसन)

• Patanjali: Sthira Sukham Asanam (स्थिर सुखम आसनम) - To sit comfortably and steadily in a particular posture for some time. Provides mental and physical stability.
• Three types of Asanas:
  • Corrective Asanas: For posture correction and physical development (e.g., Chakrasana, Dhanurasana).
  • Relaxative Asanas: Provide relaxation, reduce fatigue (e.g., Shavasana, Makarasana).
  • Meditative Asanas: Improve concentration (e.g., Padmasana, Siddhasana).

4. Pranayama (प्राणायाम)

• Inhalation and exhalation. Improves the respiratory system.
• Three Elements:
  • Puraka (पूरक): Inhalation.
  • Kumbhaka (कुंभक): Retention.
  • Rechaka (रेचक): Exhalation.
• Types of Pranayama: Ujjayi, Sitkari, Surya Bhedi, Sheetali, Bhramari, Bhastrika, Kapalabhati, Murcha.

5. Pratyahara (प्रत्याहार)

• Process of self-control. Extrovert becomes Introvert.
• Prevents excessive energy expenditure on the outer world.
• Leads to self-analysis.
• Achieves full control over senses.

6. Dharana (धारणा)

• Focusing the mind on some idea, goal, etc. Foundation of meditation.

7. Dhyana (ध्यान)

• Continual contemplation of a place or object chosen.
• Makes a person mentally strong. Leads towards Samadhi.

8. Samadhi (समाधि)

• Stopping impulses from the brain. Ultimate objective of Yoga.
• Two types:
  • Samprajnata (संप्र ज्ञात): Some senses are still active, and there is some control of the senses.
  • Asamprajnata (असप प्रज्ञात): Complete state of Samadhi; control over breath, heartbeat, etc.

Surya Namaskar (Sun Salutation)

• Total 12 poses.
• Poses repeat after 6-7.

1. Pranamasana (प्रणाम आसन) / Prayer Pose
   • Standing in a prayer position
2. Hasta Uttanasana (हस्त उत्थाना आसन) / Raised Arms Pose
   • Raising the arms
3. Hasta Padasana (हस्त पादासन) / Hand to Foot Pose
   • Hands touch the feet
4. Ashwa Sanchalanasana (अश्व संचालानासन) / Equestrian Pose
   • Horse-riding-like position
5. Dandasana (डंडासन) / Stick Pose
6. Ashtanga Namaskara (अष्टांग नमस्कार)
7. Bhujangasana (भुजंगासन)
8. Parvatasana (पर्वतासन) / Mountain Pose
9. Ashwa Sanchalanasana (अश्व संचालानासन) [Repeat]
10. Hasta Padasana (हस्त पादासन) [Repeat]
11. Hasta Uttanasana (हस्त उत्थानासन) [Repeat]
12. Tadasana (ताड़ासन) / Standing Mountain Pose / Prayer Pose [Repeat]

Shatkarma (षटकर्म) - Six Cleansing Techniques

• Techniques for removing impurities from the body.

1. Neti (नेती): Nasal cleaning.
   • Types:
     • Jal Neti (जल नेति): Using water.
     • Ghrit Neti (घृत नेति): Using ghee.
     • Sutra Neti (सूत्र नेति): Using thread.
2. Dhauti (धोती): Cleaning the stomach.
   • Using a thin cloth inserted through the mouth into the stomach.
3. Nauli (नौलि): Abdominal massage/churning after Dhauti.
   • Rotating the stomach to clean it, then removing the cloth.
4. Basti (बस्ति): Cleaning the intestines with water.
5. Trataka (त्राटक): Eye cleaning.
   • Fixing gaze on an object until tears flow.
6. Kapalabhati (कपाल भाती): Cleaning the lungs.

Types of Yoga

According to Bhagavad Gita

• Three types:
  • Karma Yoga (कर्म योग): Performing actions is yoga ("Yoga Karmasu Kaushalam").
    • Yoga of human welfare, selfless action, and service.
    • Action done in meditative awareness.
  • Gyan Yoga (ज्ञान योग): Union of knowledge and wisdom.
    • Awakens intellectual power.
  • Bhakti Yoga (भक्ति योग): Yoga of intense devotion.
    • True follower is free from wrongdoing and ego.

According to Yoga Raj Upanishad

• Four types:

  • Hatha Yoga (हठ योग).
    • Physical and mental purification; for developing hidden power.
  • Raj Yoga (राज योग).
  • Mantra Yoga or Jap Yoga (मंत्र योग/जप योग).
    • Frees the mind from any bondage.
  • Laya Yoga (लय योग).
    • Merging the personality. Laya means to merge or dissolve. Strict discipline developed in body and mind.

Modern Yoga Gurus

• Many exist; here are four examples:
  • Swami Ramdev.
  • Jaggi Vasudev (Sadhguru).
  • Meenakshi Devi Bhavani.
  • Sri Sri Ravi Shankar.

Government Efforts to Promote Yoga

• UN Declaration: Declared June 21st as International Yoga Day in 2014 (India proposed it; celebrated since 2015).
• UNESCO: Yoga included in the list of Intangible Cultural Heritage.
• National Health Policy (2017): Promotes Yoga.
• National AYUSH Mission (2014): Promotes Yoga.
• AYUSH Ministry (Government of India): Yoga certification boards, training programs.
• Yoga Olympiad: Organized by NCERT for school children.
• Yoga College in China (2015): Established by India at Yunnan Minzu University.
• Inclusion of Yoga: In National Games and Khelo India.
• Inclusion of Yoga: In School and College Education.
• Y-Break: Important to remember!
  • Yoga break in office during work.
  • 5-15 minutes of yoga during breaks. Relaxative yoga is helpful here.