- Who all does Yoga?
- Why Yoga?
- What is Yoga?
According to the yogic lore, over 15,000 years ago, Adi Yogi attained to his full enlightenment and abandoned himself in an intense ecstatic dance upon the Himalayas. Though Yoga was being practiced in the pre-Vedic period, the great Sage Maharshi Patanjali systematized and codified the then existing practices of Yoga, its meaning and its related knowledge through his Yoga Sutras.
The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’. 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 & Nature.
The science of yoga is being in perfect alignment, absolute harmony, complete sync with existence. We are composed of five ‘Sheaths’/’Layers’/bodies viz:
- The physical body-the annamayakosha (hardware);
- The mental body- the manomayakosha (software);
- The energy body – the pranamayakosha (power) – each more subtle than preceding like lightbulb, electricity and light.
- The fourth is transient state called vignanamayakosha or the etheric body means ‘extraordinay knowledge” – that which is beyond the sense of perception. It is link between physical and non physical.
- The fifth is anandamayakosha, indefinable dimension, producing overwhelming experience of bliss.
Work is only with the first three bodies, yoga is the science of aligning these three dimensions to reach ecstatic union with life itself.
- If you employ your physical body to reach this ultimate union, it is Karma yoga,
- employing intelligence is gnana yoga,
- employing emotions is bhakti yoga or yoga of devotion and
- if you use energies, it is kriya yoga, the yoga of transforming energies.
- Path of meditation - art of mastery of mind - Dhyana Yoga
Pranayama is often overlooked, while the beautiful sister, asana’s is the guest of honor for general people doing Yoga.
Meditation, Breath and Asanas are like Music, Song & dance.
As you breath so shall you move unaware.
Without the renunciation of the ego (Sanyasa) to a certain extend, relinquishment of the anxieties to enjoy the fruit of action (Yoga) is not possible. The renunciation of the fruit (Tyaga) also requires renunciation of the ego (sanyasa). (VI Dhyana Yoga - Bhagavat Geeta) Sloka 36
Shambhavi Mahamudra Kriya, a Multicomponent Breath-Based Yogic Practice (Pranayama) from Inner Engineering is one interesting and helpful Yoga.
Heath Benefits of Yoga:
Not one but a sequence of 12 powerful yoga poses Surya Namaskar or Sun Salutation is my favorite which is done slightly differently at Isha yoga, but Art of Living follow the traditional format. It begins with prayer
Steps to do Surya Namaskar:
Step 1. Pranamasana (Prayer pose) - Exhale
Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.
Mantra:
Om Mitraaya Namaha
Meaning:
One who is friendly to all.
Pranamasana helps maintain the balance of the body.
Relaxes the nervous system.
Step 2. Hastauttanasana (Raised arms pose) - Inhale
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
Tip to deepen this yoga stretch:
You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backward.
Mantra:
Om Ravaye Namaha
Meaning:
The shining or the radiant one.
Hastauttanasana stretches and tones the muscles of the abdomen.
It also expands the chest, resulting in a full intake of oxygen, thereby fully utilizing the lung capacity.
Step 3. Hastapadasana (Standing forward bend) - Exhale
Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.
Tip to deepen this yoga stretch:
You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
Mantra:
Om Suryaya Namaha
Meaning:
The dispeller of darkness, responsible for generating activity.
· Hastapadasana makes the waist and spine flexible.
Stretches the hamstrings.
Opens the hips, shoulders, and arms.
Step 4. Ashwa Sanchalanasana (Equestrian pose) - Inhale
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
Tip: How to deepen this yoga stretch?
Ensure that the left foot is exactly in between the palms.
Mantra:
Om Bhaanave Namaha
Meaning:
One who illuminates or the bright one.
Ashwa Sanchalanasana strengthens the leg muscles.
Makes the spine and neck flexible.
Good for indigestion, constipation, and sciatica.
Step 5. Dandasana (Stick pose) - Hold the breath
As you breathe in, take the left leg back and bring the whole body in a straight line.
Tip to deepen this yoga stretch:
Keep your arms perpendicular to the floor.
Mantra:
Om Khagaya Namaha
Meaning:
One who is all-pervading, one who moves through the sky.
Dandasana strengthens the arms and back
Improves posture.
Stretches the shoulders, chest, and spine.
Calms the mind.
Step 6. Ashtanga Namaskara (Salute with eight parts or points) - Exhale
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
Mantra:
Om Pooshne Namaha
Meaning:
Giver of nourishment and fulfillment.
Ashtanga Namaskara enhances the flexibility of the back and spine.
Strengthens the back muscles.
Reduces tension and anxiety.
Step 7. Bhujangasana (Cobra pose) - Inhale
Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.
Tip to deepen this yoga stretch:
As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can and not forcing your body.
Mantra:
Om Hiranya Garbhaya Namaha
Meaning:
One who has a golden colored brilliance.
Bhujangasana stretches the shoulders, chest, and back.
Increases flexibility.
Elevates mood.
Invigorates the heart.
Step 8. Adho Mukha Svanasana (Downward facing dog pose) - Exhale
Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
Tip to deepen this yoga stretch:
If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
Mantra:
Om Mareechaye Namaha
Meaning:
Giver of light with infinite rays.
Parvatasana strengthens the muscles of the arms and legs.
Increases blood flow to the spinal region.
Step 9. Ashwa Sanchalanasana (Equestrian pose) - Inhale
Breathing in, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and look up.
Tip to deepen this yoga stretch:
Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
Mantra:
Om Aadityaaya Namaha
Meaning:
The son of Aditi, the cosmic divine mother.
· Ashwa Sanchalanasana tones the abdominal organs.
Adds flexibility to leg muscles.
Step 10. Hastapadasana (Standing forward bend) - Exhale
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
Tip to deepen this yoga stretch:
Gently straighten the knees, and if you can, try and touch your nose to the knees. Keep breathing.
Mantra:
Om Savitre Namaha
Meaning:
One who is responsible for life.
Hastapadasana stretches the hamstrings.
Opens the hips, shoulders, and arms.
Step 11. Hastauttanasana (Raised arms pose) - Inhale
Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the hips slightly outward.
Tip to deepen this yoga stretch:
Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backward.
Mantra:
Om Arkaaya Namaha
Meaning:
One who is worthy of praise and glory.
Hastauttanasana stretches and tones the muscles of the abdomen.
Expands the chest resulting in a full intake of oxygen. Lung capacity is fully utilized.
Step 12. Tadasana (Mountain pose) - Exhale
As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.
This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only this time, start with taking the left foot behind in step number 4 and bringing the right foot forward in step number 10. Once done, you would’ve completed one round of Surya Namaskar.
Mantra:
Om Bhaskaraya Namaha
Meaning:
Giver of wisdom and cosmic illumination.
· Tadasana improves posture.
Strengthens thighs, knees and ankles.
Relieves sciatica.
- Yoga for Flexibility: Yoga poses stretch muscles and increase the range of motion. With regular practice, it helps you in a great way to work on your flexibility and strength.
- Yoga for Strength: Helps to tone muscles all over and balance with each other. Yoga integrates muscle groups to create overall, functional strength.
- Breathing Benefits: Calms the mind and body and thereby reducing stress and anxiety. Pranayama is the formal practice of controlling the breath, which is the source of our prana, or vital life force.
- Good for Heart: Practicing meditation or yoga may help to lower the heart rate. Studies show that yoga benefits many aspects of cardiovascular health.
- Less Stress: One of yoga’s clearest benefits to the heart is its ability to relax the body and mind. You may feel less stressed and more relaxed after a yoga session.
Not one but a sequence of 12 powerful yoga poses Surya Namaskar or Sun Salutation is my favorite which is done slightly differently at Isha yoga, but Art of Living follow the traditional format. It begins with prayer
The Sanskrit verse is as follows:
“Hiranmayena patrena satya-syapi-hitam mukham,
tattvam pusanna-pavrnu satya-dharmaya drstaye.”
हिरण्मयॆन पात्रॆन सत्यस्यापिहितं मुखम् ।
तत् त्वं पूषन्नपावृणु सत्यधर्माय दृष्टयॆ ॥
It means – “The Truth is concealed by the golden vessel. O Sun! Open the entrance to that cover, so that the Truth that is concealed by you is visible to me, a truthful devotee, by your illuminating Grace.”
Those who have a busy schedule may not have time to do an elaborate set of asanas, but they can always do a round of the Surya Namaskara which takes just a couple of minutes per round. Depending on the time available, one can increase the number of rounds of the practice. This can be done in a very slow pace, which is the best, in a medium pace or fast pace like airobics.
Steps to do Surya Namaskar:
Step 1. Pranamasana (Prayer pose) - Exhale
Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.
Mantra:
Om Mitraaya Namaha
Meaning:
One who is friendly to all.
Pranamasana helps maintain the balance of the body.
Relaxes the nervous system.
Step 2. Hastauttanasana (Raised arms pose) - Inhale
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
Tip to deepen this yoga stretch:
You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backward.
Mantra:
Om Ravaye Namaha
Meaning:
The shining or the radiant one.
Hastauttanasana stretches and tones the muscles of the abdomen.
It also expands the chest, resulting in a full intake of oxygen, thereby fully utilizing the lung capacity.
Step 3. Hastapadasana (Standing forward bend) - Exhale
Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.
Tip to deepen this yoga stretch:
You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
Mantra:
Om Suryaya Namaha
Meaning:
The dispeller of darkness, responsible for generating activity.
· Hastapadasana makes the waist and spine flexible.
Stretches the hamstrings.
Opens the hips, shoulders, and arms.
Step 4. Ashwa Sanchalanasana (Equestrian pose) - Inhale
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
Tip: How to deepen this yoga stretch?
Ensure that the left foot is exactly in between the palms.
Mantra:
Om Bhaanave Namaha
Meaning:
One who illuminates or the bright one.
Ashwa Sanchalanasana strengthens the leg muscles.
Makes the spine and neck flexible.
Good for indigestion, constipation, and sciatica.
Step 5. Dandasana (Stick pose) - Hold the breath
As you breathe in, take the left leg back and bring the whole body in a straight line.
Tip to deepen this yoga stretch:
Keep your arms perpendicular to the floor.
Mantra:
Om Khagaya Namaha
Meaning:
One who is all-pervading, one who moves through the sky.
Dandasana strengthens the arms and back
Improves posture.
Stretches the shoulders, chest, and spine.
Calms the mind.
Step 6. Ashtanga Namaskara (Salute with eight parts or points) - Exhale
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
Mantra:
Om Pooshne Namaha
Meaning:
Giver of nourishment and fulfillment.
Ashtanga Namaskara enhances the flexibility of the back and spine.
Strengthens the back muscles.
Reduces tension and anxiety.
Step 7. Bhujangasana (Cobra pose) - Inhale
Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.
Tip to deepen this yoga stretch:
As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can and not forcing your body.
Mantra:
Om Hiranya Garbhaya Namaha
Meaning:
One who has a golden colored brilliance.
Bhujangasana stretches the shoulders, chest, and back.
Increases flexibility.
Elevates mood.
Invigorates the heart.
Step 8. Adho Mukha Svanasana (Downward facing dog pose) - Exhale
Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
Tip to deepen this yoga stretch:
If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
Mantra:
Om Mareechaye Namaha
Meaning:
Giver of light with infinite rays.
Parvatasana strengthens the muscles of the arms and legs.
Increases blood flow to the spinal region.
Step 9. Ashwa Sanchalanasana (Equestrian pose) - Inhale
Breathing in, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and look up.
Tip to deepen this yoga stretch:
Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
Mantra:
Om Aadityaaya Namaha
Meaning:
The son of Aditi, the cosmic divine mother.
· Ashwa Sanchalanasana tones the abdominal organs.
Adds flexibility to leg muscles.
Step 10. Hastapadasana (Standing forward bend) - Exhale
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
Tip to deepen this yoga stretch:
Gently straighten the knees, and if you can, try and touch your nose to the knees. Keep breathing.
Mantra:
Om Savitre Namaha
Meaning:
One who is responsible for life.
Hastapadasana stretches the hamstrings.
Opens the hips, shoulders, and arms.
Step 11. Hastauttanasana (Raised arms pose) - Inhale
Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the hips slightly outward.
Tip to deepen this yoga stretch:
Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backward.
Mantra:
Om Arkaaya Namaha
Meaning:
One who is worthy of praise and glory.
Hastauttanasana stretches and tones the muscles of the abdomen.
Expands the chest resulting in a full intake of oxygen. Lung capacity is fully utilized.
Step 12. Tadasana (Mountain pose) - Exhale
As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.
This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only this time, start with taking the left foot behind in step number 4 and bringing the right foot forward in step number 10. Once done, you would’ve completed one round of Surya Namaskar.
Mantra:
Om Bhaskaraya Namaha
Meaning:
Giver of wisdom and cosmic illumination.
· Tadasana improves posture.
Strengthens thighs, knees and ankles.
Relieves sciatica.
If you desire is for the limitless you arrive at yoga. Yoga is not about being superhuman; it is about realizing that being human is super.
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