Introduction to Yoga Eight-fold path &Yoga posturesPresented by:Didi Ananda KrpaRevised by: Dharmadeva

What is Yoga?It comes from root word yunj (Sanskrit) - which means to unify, to unite.

It is not like the union of sand and sugar; but is like the union of sugar dissolved in water, which, once merged, cannot be separated.

Yoga as ScienceYoga is a system of practices that encourages the harmony and union of body, mind, & spirit - and gives a sense of Oneness.

Yoga is really a spiritual science.

Shiva the Father of TantraShiva lived as a great spiritual master on this planet more than 7,000 years ago. He systematized all the practices of yoga. He systematized and taught the science of meditation, which is the greatest treasure that anyone can ever give.

Raja YogaIn the West, yoga has often been associated with body contortions, youth, beauty, and long life. Actually this is only related to one type of yoga HATHA YOGA.

Broadly, YOGA is an intuitional science.

Raja Yoga is known as Astaunga Yoga, or 8-fold yoga, a systematic approach to mastery of ourselves.

8-limbed System of YogaYama - external moral / ethical discipline. Niyama - internal moral / ethical strength. Asana - yogic postures. Pranayama - proper breathing for vital energy.

8-limbed System of Yoga (cont)Pratyahara - withdrawal of senses from the external world to internalize your consciousness for meditation.Dharana - concentration, or extended mental focusing, fundamental to yogic meditation. Dhyana - process of meditation, the principal practice of bringing your mind to ideate on Oneness.

8-limbed System of Yoga (cont)Samadhi - experience of unitive consciousness, so as to feel inwardly one with the feeling of Infinite Peace / Cosmic Consciousness.

Tantra What is Tantra? It is the basis of intuitional science.Root words: Tan - which means expand; and Tra - which means liberator.Origin of all branches of yoga practices. Examples:

bhakti yogajinana yogakarma yogadhyana yogakriya yogahatha yogaraja yogaastaunga yogamantra yoga

Important Aspects of YogaBhakti Yoga - discipline of love and devotion

Jinana Yoga - discipline of cultivating highest intellectual understanding

Karma Yoga - discipline of self-transcending action and service

Hatha YogaPlaces special emphasis on physical postures integrated with harmonized breathing.Allows for control over bodily functions which influence the mind.

Hatha yoga is the science of yoga that deals with the practice of asanas (yoga postures).

How Yoga Postures BeganYoga poses were developed thousand of years ago by yogis who observed different animals in the jungles how they moved, how they rested, how they instinctively cured themselves when sick. The yogis experimented with different animal postures on their own bodies and felt the subtle effects of these movements on their own organs and glands. After centuries of experimentation, these postures were refined into a scientific system of thousands of exercises called asanas.

What are Asanas?The root meaning of the word asana is a position in which one feels comfortable.

They are yoga postures which when practiced regularly, the body stays healthy, flexible, strong and hardy.

They also help in preventing and curing diseases.

Asanas Stationery PosesAsanas are practiced as stationary poses in which the body & mind are relaxed and composed. They are accompanied by gentle movements, deep breathing and pointed concentration. They give the same benefits as vigorous exercises, of stimulating circulation and increasing the supply of oxygen to the cells.

Asanas vs ExercisesHowever, with vigorous exercise this extra supply of oxygen is used up during the exercises.Whereas during the practice of asanas, energy is accumulated rather than spent.

The main difference between asanas and forms of vigorous exercises is that asanas affect the internal organs and are not just like skeletal or muscular exercises.

The Endocrine GlandsYoga postures, when properly done, affect mainly the glands and internal organs.

The endocrine glands secrete chemical substances called hormones into the blood stream which affect both body and mind. - For instance, sometimes at ovulation when estrogen and progesterone hormonal levels are high, women are optimistic. - Whereas, sometimes women can be unfriendly when estrogen levels are lowest during the premenstrual time.

Over or Under-secretion of GlandsOver or under-secretion of the endocrine glands, in people, may cause not only sickness but various mental and emotional disturbances.Can also cause negative emotions such as anxiety, fear, anger & hatred, which destroy our health and mental peace. The yogic asanas exert a subtle pressure on the different glands, restoring a balanced secretion of hormones, and bring about emotional equilibrium and mental peace.They also develop spiritual sentiment.

Importance of AsanasBalance the endocrine glands & control the emotions.Revitalize the nervous system.Improve blood circulation.Relax any tensions in the muscles.Can correct defective postures.Calm the mind.

Overall Benefits of AsanasImproves muscle tone, flexibility, strength and staminaEasy movement of the bodyTones the organsAids in blood circulationStimulates immune systemLowers blood pressure and cholesterolReduces fatIs cleansingImproves breathingReduces stress and tensionImproves concentration and creativityCreates sense of well-being and calmnessBoosts self-esteemElevates the mindCreates spiritual sentiment

Postures and MeridiansAsanas affect the energy flow of the body.There are 12 major meridians of chi or energy in the body.Most of these are related to a particular internal organ with which it transverses. Yoga asanas directly put pressure on these key points, strengthening the meridians, and if necessary redirecting the circulation of vital energy within them. Yoga postures as selfacupuncture stimulate the meridians of vital energy.

Chakras Psychic CentersChakras are subtle energy centers along the spinal column.These psychic centers are also related to the endocrine glands.They find a psycho-physical manifestation in conjunction with the glands. Asanas affect the chakras.

Chakras Main ListThere are seven conventional chakras:

1st chakra = Muladhara - terranean2nd chakra = Svadhisthana - fluidal3rd chakra = Manipura - igneous4th chakra = Anahata - solar5th chakra = Visuddha - sidereal6th chakra = Ajina - lunar7th chakra = Sahasrara - 1000 petals

Concentration Points for ChakrasMu'la'dha'ra - base of the spine, above the perineum; Sva'dhis't'ha'na - base of the genital organ; Man'ipura - navel; Ana'hata - midpoint of the chest; Vishuddha - throat; A'jina - between the eyebrows; Sahasra'ra - crown of the head.

Asana Practice for Maximum Effect

Must be comfortable to the yogi, as effect on glands and chakras is very important.

Best practiced in the early morning before meals and in the late afternoon or early evening before meals.

Do 2 - 3 hours after eating;On finishing, leave 20 - 30 minutes before eating.

Things to RememberBreathing control.

Conscious stretching: - no pain should be felt.

Counter positions or balance: - must treat the body equally by stretching each side of body equally and in opposite directions.

Asanas the Proper Flow Important aspects:

Moving into the pose

Maintaining the pose

Coming out of the pose

Some basic asanas- Yoga mudraA good warm-up

Some basic asanas- CobraCounter-balance the first warm-up

Some basic asanas- HareGood for memory and intellect

Some basic asanas - BoatGood for navel which is the controlling point of the body

Some basic asanas - Shoulder stand Helps increase longevity, invigorates all the lower chakras, cures many diseases. High blood pressure patients should not do this asana.

Some basic asanas - FishComplimentary to shoulder stand

Fish posture

Some basic asanas - Spinal twist (must do both sides) Activates all the chakras, helps in all diseases, helps in longevity

Asanas for Spiritual Development Remember:Asanas are not like exercises;They should be learnt from a competent acarya (meditation and yoga teacher).

Need to:

Know the asanaKnow the personFit the asana to the person

Stress at Different Levels

Yoga and Stress

As part of the evolution of mind, the crude mind is converted into subtler mind.As the mental scope goes on increasing, mind undergoes a psychic dilation / expansion.The operative forces of this psychic dilation are 3 in number:(1) physical force, created out of physical clash; (2) psychic force, created as a result of clashes in the psychic sphere; (3) spiritual force emanated from longing for the Great.

Multilateral MindAs a result of mental dilation, ie increase in volume and mass of the psychic body, the mind acquires more and more potentiality for multilateral activities.

According to the mental dilation, the physical body as well gets metamorphosed, and as the longing for the Great increases, the physical body develops certain complexities for an adjustment with the higher psychic demands. Hence we find that in creatures having developed sentiments, the physical body is a composite structure of a large number of glands with their peculiar activities. The developed glandular complexity is an essentiality for facing the psychic clashes in subtler spheres.

- Shrii Shrii Anandamurti

Dealing with Life ArenasFor expansion in life and for mental and spiritual development, individual human beings need to deal with the: physical physico-psychic psychic psycho-spiritual spiritual They also need to deal with the social sphere.

Yoga and Balance There needs to be a proper balance between:physicalmental / psychicspiritual

This is done for and while the unit being moves and experiences spiritual realisation.

Spirituality the Subtlest PursuitThe realization of the universality of one Infinite Consciousness and the experience of Bliss. The opportunity to realize and become conscious of a Supreme Reality. One's spiritual fitness is determined by the feeling of Oneness, the desire to be with the Divine all the time and the strength of one's will power. You've got to live it!

Spirituality and YogaYoga is Self-conquest = merger of unit mind into Cosmic.

Since the Divine is universal, there is no dogma in yoga.

Practices are scientific, so a system should be followed to gain the benefits.

That system is the 8 fold path and all the practical steps associated with it.

It feels so much better when you transcend the ordinary - its not hard to do.Contact www.ananda-marga.info