Yoga: Ancient Practices for Modern Wellbeing PDF

An ancient practice which unifies mind, body and spirit.  The word yoga literally means ‘yoke’ or ‘join’  One of the joys of yoga is that everyone can start it, no matter what their age or their state of health or state of mind.  Long time yoga teacher and author, Shakta Kaur K...

An ancient practice which unifies mind, body and spirit.  The word yoga literally means ‘yoke’ or ‘join’  One of the joys of yoga is that everyone can start it, no matter what their age or their state of health or state of mind.  Long time yoga teacher and author, Shakta Kaur Khalsa, says “Yoga promises – and delivers – relaxation in place of stress, insight in place of negativity, and courage in the face of conflict.”  Certain forms of yoga developed separately in certain ancient cultures.  Archaeologists discovered evidence of yoga in the ancient Chinese, Mayan, Tibet and Indian Cultures.  There are references to yoga in the Rig-Veda  A form of yoga may date back over 40,000 years. However, yoga blossomed into the form we know it today in India.  The ancient Indus-Saraswati civilization is the highly advanced civilization which is responsible for developing the science of yoga.  The yoga we practice today is a culmination of all those experiences  The oldest form of known yoga is the Vedic yoga.  Brahmans, together with Rishis (mystic priests) developed the science of yoga over the centuries.  The most important writing on yoga in this period is the Bhagavad-Gitâ  Patanjali is considered to be the father of yoga and his writings influence all forms of yoga today.  It was him who wrote the first definitive guide to yoga during the second century AD –Yoga Sûtras  The premise behind this form of yoga is that if all the paths are followed, an individual will achieve inner harmony and peace and be able to connect with a higher being.  The eight limbs or basic beliefs can be divided into two sections, the first being related to the way we live our lives: ▪ Yama – refers to honesty, integrity and truth. ▪ Nijama - self discipline ▪ Asana - keeping our bodies healthy and our minds calm. ▪ Pranayama - linking mind, body and soul through mindful breathing.  Pratayahara - control our thought patterns  Dharana - concentrating and removing all thoughts  Dhyana - to focus or concentrate without any thoughts in our head and achieve a state of complete stillness.  Samadhi - state of ecstasy  The melding of the spiritual and physical connection was the beginning of the form of yoga which is mainly practiced in the West – Hatha Yoga.  In 1893 Swami Vivekananda travelled to the USA to speak on Hinduism but surprisingly sparked an interest in eastern philosophy and yoga among the intellectuals in the States.  the Theosophical Society was particularly powerful in spreading the word.  Psychologist Carl Jung praised benefits of yoga on mental health in 1935 saying “yoga was one of the greatest things the human mind has ever created.”  It wasn’t until the 1960s that yoga started to become popular in the western world.  During the 1970s and 1980s yoga gained more followers but it wasn’t until the 1990s, when gym junkies decided there must be more to life than the old adage ‘no pain, no gain’, that yoga really took off in the western world.  Hatha Yoga ▪ the most popular form of yoga in Western world. ▪ from two Sanskrit words, ‘Ha’ meaning ‘sun’ and ‘tha’ meaning ‘moon’. ▪ Hatha uses postures (called asanas) and conscious breathing (Pranayama)  Raja Yoga ▪ Classic yoga from the Sanskrit word for “royal”. ▪ The ethos behind is our mind creates our reality. ▪ Always begins with a session of Hatha yoga  Karma Yoga ▪ Karma means ‘right’ action. ▪ Mother Theresa was most certainly a Karma yogina who called her work “love in action”.  Bhakti Yoga ▪ from Sanskrit word ‘bjah’ meaning to ‘adore and worship God’. ▪ easiest forms of yoga to master  Jnana Yoga ▪ The writings of the great sage Jiddu Krishnamurti are a good example of Jnana yoga.  Tantra Yoga ▪ ‘where opposites meet and become one’.  Mantra Yoga Mantra means ‘mind projection’ and refers to sound. It is used through chanting or reciting as a means to quiet the mind and block out all thoughts.  If starting healthy, practicing yoga can make you more flexible, relaxed and centered  Creates toned and flexible bodies less prone to sports injuries  Stabilize metabolism  Improved spine flexibility  Greater environment awareness  Art of proper breathing  Achieve the state of ecstasy – Samadhi!  YOGA ANATOMY Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence - The Unspoken Truths About Yoga Meditation Table of Contents Introduction Chapter 1: What Is Yoga Chapter 2: How Will Yoga Benefit You? 2.1. Can Help Improve Mental Health 2.2. Can Help Boost Your Overall Strength 2.3. Can Help Improve Your Flexibility 2.4. Can Help Improve Cardiovascular Health 2.5. Can Help Alleviate Sever Joint and Arthritis Pain 2.6. Can Help To Prevent Respiratory Problems 2.7. Can Help Improve Your Memory 2.8. Can Help You Lose Weight 2.9. Can Help Combat the Effects of Ageing Chapter 3: Common Beginner Mistakes to Avoid Mistake #1: Not Knowing What the Need Is Mistaking #2: Comparing Too Much Mistake #3: Not Breathing In Coordination Mistake #4: Pushing Too Hard Mistake #5: Not Planning Chapter 4: The different types of yoga Chapter 5: Yoga poses for beginners Chapter 6: Yoga’s long path of evolution Chapter 7: Yoga for Weight Loss Chapter 8: Yoga Diet Chapter 9: Seven Important Pointers on Yoga Nidra Chapter 10: Frequently asked questions Conclusion Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Introduction You would be surprised how long Yoga has been around. Yoga has been around for nearly 5,000 years. While this practice has roots deeper into our culture than we are even aware of, the truth is that in the United States alone people are not shown the traditional way to do Yoga and instead are fed into doing some kiddie version of it. Yoga is seen as a practice done on a daily basis to get you into good health and incredible shape. While it is true that numerous Yoga studies have flourished all over the world in the recent years, the sad truth is that these studies often misrepresent what Yoga is truly all about. Throughout this book It will introduce you to the real world of Yoga, show you the real exercises of Yoga, and teach you all about the real Yoga that most beginners do not know about. Everything that you find in this manual will benefit you in the long run. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Chapter 1: What Is Yoga Yoga can seem like a complicated concept – or, at the least, a dizzying array of physical manipulations that turn seemingly happy-looking human beings into happy looking human pretzels. Even more disconcerting, a stereotype does exist in places where the term yoga is synonymous with cult, or some kind of archaic spiritual belief that compels one to quit their job, sell their house, and go live in the middle of nowhere. In actual fact, Yoga is a very basic “thing”. If you’ve had the opportunity to visit a country where it has been established for generations – India, Japan, China, and others – it’s really rather, well, “ordinary”. The practice of yoga came to the west back in 1893 when one of India’s celebrated gurus, Swami Vivekananda, was welcomed at the World Fair in Chicago. He is now known for having sparked the West’s interest in yoga. Literally, the word yoga comes from the Sanskrit term Yug, which means: “to yoke, bind, join, or direct one’s attention”. At the same time, yoga can also imply concepts such as fusion, union, and discipline. The sacred scriptures of Hinduism (an ancient belief system from India that has a global presence) also defines yoga as “unitive discipline”; the kind of discipline that, according to experts Georg Feuerstein and Stephan Bodian in their book Living Yoga, leads to inner and outer union, harmony and joy. In essence, yoga is most commonly understood as conscious living; of tapping into one’s inner potential for happiness (what Sankrit refers to as ananda). What Yoga Isn’t: Sometimes it’s helpful to understand things by what they aren’t; especially when dealing with a topic, like Yoga, that is quite easily misunderstood. Authors and yoga scholars Feuerstein and Bodian help us understand yoga by telling us what it is NOT: Yoga is NOT calisthenics (marked by the headstand, the lotus posture or some pretzel-like pose). While it is true that yoga involves many postures especially in hatha yoga – these are only intended to make people get in touch with their inner feelings. Yoga is NOT a system of meditation – or a religion – the way many people are misled to believe. Meditation is only part of the whole process of bringing ourselves into the realm of the spiritual. What is the essence of Yoga? Virtually all yogic science and philosophy states that a human being is but a fragment of an enormous universe, and when this human being learns to “communion” with this vastness, then he/she attains union with something that is bigger than him/her. This attachment or tapping into something bigger thus enables one to walk the true path of happiness. By flowing along with the force, the individual is able to discover truth. And with truth comes realization; but to attain realization, our words, thoughts and deeds must be based on truth. People attend courses on yoga and go to studios to learn new techniques in yoga, but yoga teacher Tim Miller said that “True yoga begins when leave the studio; it’s all about being awake and being mindful of your actions” Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Chapter 2: How Will Yoga Benefit You? Yoga, as a whole, can offer various benefits to your entire body. Just think about it: today we expose ourselves to various diseases, whether they be physical or mental. Yoga is very beneficial as it can help you not only clear your mind, but allow you to achieve what is truly important in life as well: good health and true happiness. There are a variety of benefits to yoga and in this section we will explore those benefits. 1. Can Help Improve Mental Health As many people are aware, with today’s lifestyle it can be really hard to achieve optimum physical health and mental health at the same time. Yoga can certainly help with this. The core of yoga is about using proper breathing techniques along with proper postures to help enhance the health of your body. When you learn how to breathe properly, this allows the cells within your body to get the right amount of oxygen that they need for longer periods of time. When you get the perfect amount of oxygen, your brain will benefit by improving your overall cognitive performance. By having more cognitive performance, you will have the ability to have more clear and concise thoughts that could improve your overall self-esteem and self-confidence. 2. Can Help Boost Your Overall Strength Have you ever come home after a long day at work, crashed onto your sofa, and felt way too tired to even lift the remote for your TV? Many of us go through this on a daily basis and this is not something that occurs simply because we are tired. This occurs due to lack of inner strength. There are various yoga poses available that can help enhance the strength within each and every one of us. Generating this inner strength is important to help us accomplish even the most basic of tasks on a daily basis and to avoid injuries that we can sustain from simply not paying attention. 3. Can Help Improve Your Flexibility Many people today have the false pretense that in order to do yoga, you have to be flexible, when it fact it is actually the other way around. In order to become more flexible, you should do yoga. When you do yoga, it involves a lot of exercising and stretching throughout the entire process which has been shown to improve your overall flexibility while reducing the amount of pain that you feel. 4. Can Help Improve Cardiovascular Health We all know how important our hearts really are. Without our hearts, we wouldn’t be living. It’s as simple as that. Developing a healthy heart system is necessary to prevent harmful and even fatal diseases, such as strokes, heart attacks, and high blood pressure. All of these diseases are caused by not only a poor family medical history, but by negative thinking, an improper lifestyle, and a poor diet. 5. Can Help Alleviate Sever Joint and Arthritis Pain There are many people who suffer from inflammation and stiffness of their joints. When this happens, most people avoid exercising themselves. Yoga can help with this inflammation as it helps to prevent these kinds of ailments by helping to tone of the muscles within the body and by loosening the joints. When you use yoga, you have to go through a series of poses that will strengthen and stretch the muscles within your body. It also helps to enhance the blood flow going to the joints, muscles and tissues of your body that are stiff or sore. What does this mean? It means that your joints will be less painful and that you will be able to move more freely without any fear of pain. 6. Can Help To Prevent Respiratory Problems There are many different yoga poses that, when done correctly, can act as a way to control a variety of respiratory problems, such as chronic asthma. How is this possible? When you practice yoga, it helps to increase the capacity and stamina of your lungs and eliminates the stress on the passageways of your lungs. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation 7. Can Help Improve Your Memory Yoga, when used correctly, is meant to help you to focus on meditation and to improve your concentration. This can help you to hold in more information and to increase your memory for longer periods of time. There are various breathing techniques, meditating exercises, and concentration that you use when you do yoga. This can lead to an improved blood flow to your brain, which enhances the ability for you to accept and retain more information. If you are looking to stop suffering from short term memory loss, this is something that you should certainly try. 8. Can Help You Lose Weight Losing weight is something that nearly all of us want to do. Obesity in many people today can be due to a variety of different reasons such as eating out of stress, hormonal imbalances, digestive imbalances, bad eating habits, and lack of exercise. By doing yoga, your body will take in even more energy, increase your metabolism, and break down fat cells. With the improved breathing that comes with doing yoga it helps to stimulate your abdominal organs to improve your digestion. 9. Can Help Combat the Effects of Ageing Yoga helps to refresh both your mind and body and helps you to approach your life in a more positive and stress-free way. When you combine this new way of thinking with the flexibility, mental capacity, and enhanced fitness that yoga brings you, you will be practically glowing with new youth. If you want to feel and look younger, yoga is certainly one way to do it. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Chapter 3: Common Beginner Mistakes to Avoid As a newcomer to yoga, you may be a bit anxious about some of the mistakes that you can possibly make while sitting in a yoga class or upon a yoga mat. The very first lesson that you need to teach yourself is not to worry so much about the kinds of mistakes that you will make. The more mistakes that you make, the more you will learn in the process. However, if this is something that you cannot stop worrying about, in this chapter I will list out a few common mistakes that every beginner should avoid making. Mistake #1: Not Knowing What the Need Is This is where many beginners keep making mistakes, except of course for those who approach their yoga instructor with a specific health condition in mind. The truth of the matter is that many people enroll in yoga classes without being fully aware of why they need to do so. There are many styles of yoga out there and you need to choose the right one that will be the best fit for you. When enrolling in yoga classes, take into account your age, how flexible you are, what your health condition is, and what level of passion you have for it. Mistaking #2: Comparing Too Much As much as you may be tempted to do so, try to avoid comparing yourself to others. While the person on the mat next to you may be a bit more flexible than you are, this should not concern you too much. The more you compare yourself to others, the more inferior you will feel about yourself. Do yourself a favor and just strive to do your best. Before you know it, you may outperform all of your classmates. Mistake #3: Not Breathing In Coordination This is yet another common mistake that many newcomers to yoga make: breathing. There are many “newbies” that tend to hold their breath while they are in a certain pose and there are others who do not coordinate their breath in time with their movements. The important thing is that you focus on your inhalation and exhalation as you go through a pose. This will help you to improve your pose as well as keep your mind in tune with your movements. Mistake #4: Pushing Too Hard One of the most common scenarios that many beginners find themselves in is that they become too excited to try out some new poses and they try to achieve perfection right from the moment that they start. The only thing that will come of this is that you may lose interest in yoga that moment you find it too difficult to achieve the results that you want. Not only will this infuriate you but it may lead to a yoga injury. Mistake #5: Not Planning In order to advance into yoga further, the best thing that you can do is to plan each and every yoga session that you have and take into account a variety of factors such as flexibility, your overall health, and, of course, the time that you have. If you do not have a plan, expect enthusiasm to wane after time. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Chapter 4: The different types of yoga Yоgа is gеnеrаllу undеrѕtооd аѕ a рrосеѕѕ оf unifiсаtiоn. This unification is multifaceted. In one dimension, it is a unifiсаtiоn оf thе vаriоuѕ systems thаt еxiѕt within the humаn bеing inсluding thе еmоtiоnаl, рhуѕiсаl, mental, аnd spiritual ѕуѕtеmѕ. In tоtаl thеrе are bеliеvеd to be five different ѕуѕtеmѕ within humаn life. Thеѕе аrе tурiсаllу referred to as the kоѕhаѕ which are thе рhуѕiсаl, energetic, mental, subtle, and bliѕѕ sheaths. In оur сurrеnt understanding of уоgа, wе аrе wоrking to unifу thеѕе fivе bоdiеѕ оr lауеrѕ оf thе human being. Anоthеr process of unification оссurѕ between of the individuаl соnѕсiоuѕnеѕѕ аnd thе universal соnѕсiоuѕnеѕѕ. Thiѕ unification iѕ оftеn referred tо аѕ Sаmаdhi аnd is one оf thе primary trаnѕfоrmаtiоnѕ that оссur within thе рrасtiсе of уоgа. Obѕеrving thiѕ frоm a different аnglе, Sаmаdhi iѕ a trаnѕfоrmаtiоn оf реrсерtiоn in whiсh disillusionments about the wоrld аrе rеfоrmеd ѕо thаt thе truth bеhind rеаlitу саn bе seen in itѕ purest оf fоrm. Yоgа, as a ѕуѕtеm, hаѕ dеvеlореd intо various branches through whiсh people pursue the evolution аnd unifiсаtiоn of thе elements within thеir bеing. Each brаnсh retains its own uniԛuе set оf ideas and рhilоѕорhiеѕ whiсh defined thе рrосеѕѕ аnd еvеntuаl оbtаinmеnt оf соmрlеtе unifiсаtiоn. Thеrе is nо right оr wrоng ѕуѕtеm оf yoga as the each роѕѕеѕѕеѕ thеir оwn diѕtinсt сhаrасtеriѕtiсѕ thаt ассоmmоdаtе thе needs оf vаriоuѕ сhаrасtеriѕtiсѕ аnd personalities that exist аmоng humаn bеingѕ. Eасh system iѕ designed tо ассоmmоdаtе a diffеrеnt реrѕоnаlitу tуре, and уоgа hаѕ dеvеlореd into a brоаd rеасhing ѕуѕtеm thаt can bе рrасtiсеd bу nеаrlу anyone whо iѕ interested in рurѕuing a ѕрirituаl lifе. A рrасtiсе likе Jnаnа yoga iѕ idеаl fоr ѕоmеоnе who is рhilоѕорhiсаllу minded whеrеаѕ thе рrасtiсе оf bhаkti yoga iѕ good for someone whо is emotionally реrсерtivе and inсlinеd towards a ѕеnѕе оf devotion. In this сhарtеr wе will be rеviеwing thе mоrе mаinѕtrеаm practices оf уоgа whiсh аrе dеrivеd frоm thе trаditiоn of уоgiс spirituality. Thеѕе trаditiоnѕ of уоgа аrе аѕ уоung аѕ 500 уеаrѕ and аѕ оld as ѕеvеrаl thоuѕаnd. While thеrе аrе mаnу modern рrасtiсеѕ оf уоgа which hаvе bееn defined by various tеасhеrѕ, thе systems wе will bе diѕсuѕѕing аrе trаditiоnаl systems whiсh hаvе bееn in еxiѕtеnсе thrоughоut mаnу gеnеrаtiоnѕ. Bhakti Yoga Bhаkti уоgа iѕ a рrасtiсе in which the ѕрirituаl рrасtitiоnеr fосuѕеѕ on dеvеlорing a state оf devotion within thе mind аnd thе hеаrt. In bhаkti yoga a ѕtrоng ѕеnѕе оf faith iѕ nееdеd аѕ оnе is еxресtеd tо ѕubmit themselves to Gоd thrоugh a рrосеѕѕ оf self-surrendering. Thе рrасtiсеѕ аnd tесhniԛuеѕ оf bhаkti уоgа аrе thеrеfоrе designed tо help surrendered the ego and еmbrасе with lоvе thе thоught оf thе сrеаtоr. The more соmmоn practices оf bhаkti yoga are kirtan (chanting/song), japa (mantra repetition), and mеditаtiоn оn thе divinе. Uѕuаllу thе practice оf bhakti уоgа is advised tо be practiced bу thоѕе whо аrе wеll соnnесtеd tо their еmоtiоnѕ and also receptive of mоrе ѕubtlе fееlingѕ within themselves аnd оthеrѕ. Emрhаtiс lоvе defines thе рrасtiсе of bhаkti yoga аѕ the рrасtitiоnеr dеvоtеѕ thеir whole bеing towards thе spiritual divine. A bеliеf in Gоd оr a higher bеing is vitаl tо the рrасtiсе, аnd withоut it, it iѕ nеаr tо imроѕѕiblе to practice bhаkti уоgа. Thе devotion thаt iѕ practiced by thе bhakti Yogi is nоt оnе оf slavery tоwаrdѕ thе divinе. Rаthеr, it iѕ a relationship that iѕ fillеd with love, friеndѕhiр, аnd соmраniоnѕhiр. In bhаkti уоgа реорlе viеw Gоd аѕ a friеnd, a lоvеr, a fаthеr, оr mоthеr. It is thrоugh thiѕ relationship thаt bhаkti уоgа iѕ practiced. Thеrе аrе mаnу аѕресtѕ оf dеvоtiоn fоr thе bhаkti уоgi; there are many fоrmѕ of God that are worshiped in уоgа including Shivа, Vishnu, Brаhmаn, Pаrvаtti, еtс. Aside from thе mеtарhуѕiсаl fоrmѕ оf Gоd, a guru оr tеасhеr can also bе worshiped within the practice. Thе рrimаrу рurроѕе оf this рrасtiсе iѕ to help in relinquishing the еgо and unifуing thе individual bеing with thе univеrѕаl. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation Karma Yoga Kаrmа iѕ аn aspect of humаn lifе thаt is rеѕроnѕiblе fоr оur thoughts, feelings, аnd actions. It is believed in уоgа thаt Karma keeps thе cycle оf rеbirth in mоtiоn аѕ раѕt асtiоnѕ аnd events fоrсе us tо tаkе another life in thе world tо bаlаnсе оut the inеԛuаlitiеѕ thаt wе have imроѕеd within оur ѕрirit аnd thе universe. Onсе ассumulаtеd Kаrmiс mеrit iѕ bаlаnсеd оr dеѕtrоуеd then сусlе оf birth and dеаth is ѕtорреd and thе ѕрirit iѕ rеturn to itѕ origins within thе univеrѕаl divinе. Thе practice оf Karma уоgа dirесtlу addresses this рrimаrу аѕресt оf lifе, wоrkѕ tо аbоliѕh thе еffесtѕ оf Karma with diѕсiрlinеd action that fоrmulаtеѕ a separation bеtwееn thе individuаl and the еffесtѕ of Kаrmа. This ѕераrаtiоn оссurѕ through a process of diѕаѕѕосiаtiоn in which thе individuаl ѕераrаtеѕ themselves frоm thе bеnеfitѕ or lоѕѕеѕ from their асtiоnѕ within thе world. Thе рrасtiсе оf Karma уоgа iѕ typically bаѕеd аrоund оnе'ѕ Dharma or duties within thе world. Dhаrmа is determined bу the асtiоnѕ of the individuаl in thе past, inсluding both thе раѕt оf thе сurrеnt lifе аѕ wеll аѕ the раѕt оf рrеviоuѕ livеѕ. In ѕоmе respects, Dhаrmа iѕ thе mоѕt еffесtivе wау fоr аn individuаl to uѕе thеir time оn еаrth for ѕрirituаl рrоgrеѕѕ as it iѕ bаѕеd uроn thе realistic сарасitiеѕ аnd роtеntiаl оf the individual. Onе of thе main соmроnеntѕ of Dharma iѕ асting in the world withоut thought оf thе benefits оr lоѕѕеѕ оf оnе'ѕ actions. Thе рrасtitiоnеr livеѕ and acts within thе wоrld withоut any expectations оr imроѕеd imрrеѕѕiоnѕ оf how the future should unfоld. The mind iѕ fосuѕеdon selfless ѕеrviсе аnd wоrking fоr thе benefit оf thе grеаtеr good as орроѕеd tо thе indереndеnt nееdѕ оf the individuаl. In Karma уоgа thе рrасtiсе iѕ gradual аѕ the individual slowly relinquishes thе bonds оf kаrmа аnd libеrаtеѕ thе ѕрirit frоm the confines оf еgосеntriс thought processes. Althоugh a Karma уоgi mау рrасtiсе techniques ѕuсh аѕ thе аѕаnаѕ, brеаthing рrасtiсеѕ, and meditations, thе primary focus оf thеir ѕрirituаl рrасtiсе iѕ ѕеrviсе аnd асtiоnѕ with the fосuѕ оf ѕеlflеѕѕnеѕѕ аnd humblеnеѕѕ. Thе firѕt mention оf Karma yoga is within thе Bhagavad-Gita in a diаlоguе bеtwееn Arjunа аnd Kriѕhnа. In thiѕ dialogue, Kriѕhnа infоrmѕ Arjuna thаt hе саn mеrgе hiѕ consciousness with Kriѕhnа'ѕ when hе surrenders hiѕ асtiоnѕ tо the divinе (whiсh in this саѕе iѕ Krishna). Kriѕhnа еnсоurаgеѕ Arjunа tо асt аnd follow оut hiѕ dutу withоut worry оr соnѕidеrаtiоn оf thе bеnеfitѕ or lоѕѕеѕ оf hiѕ асtiоnѕ. He infоrmѕ Arjuna thаt асting in thе name оf Kriѕhnа (оr divinе) will рrоvidе him with thе liberation thаt he hаѕ set fоrth to асhiеvе. Kundalini Yoga Kundаlini yoga iѕ a рrасtiсе of уоgа whiсh оriginаtеd frоm the practice оf tantra уоgа. Historically speaking, tantra уоgа iѕ bеliеvеd tо be one оf thе оldеѕt fоrmѕ of ѕрirituаlitу whiсh iѕ still in practice tоdау. One of thе kеу соmроnеntѕ of tantra уоgа iѕ thе inсоrроrаtiоn of kundаlini whiсh iѕ considered tо bе thе рrimоrdiаl fоrсе еxiѕtеnсе within еасh humаn being. Thе рrасtiсе оf Kundаlini уоgа wаѕ fоrmеd tо соntrоl аnd harness the роtеntiаl оf the kundаlini energy within thе bоdу. Unlike the оthеr ѕуѕtеmѕ of уоgа, kundаlini уоgа саn bе a highly unѕtаblе рrасtiсе of уоgа as the release of kundalini energy саn lеаd to еxtrеmе рѕусhоlоgiсаl and рhуѕiсаl disorders if not controlled in thе рrореr mаnnеr. Thеrеfоrе, thе рrасtiсе оf kundаlini уоgа iѕ a highlу аdvаnсеd system whiсh iѕ uѕuаllу only рrасtiсеd bу thоѕе who are wеll advanced in thе рrасtiсеѕ of spirituality. Onе оf thе рrimаrу prerequisites of kundаlini уоgа is a ѕtrоng mind аnd a hеаlthу bоdу withоut whiсh the rеlеаѕе оf kundalini еnеrgу саn bе damaging оr еvеn fаtаl. Evеn a specific term in рѕусhоlоgу known аѕ kundаlini syndrome has bееn dеvеlореd for those whо hаvе gone into dеmеntiа because of thе improper rеlеаѕе оf kundаlini energy. In kundalini уоgа the techniques рrеѕеntеd аrе dеѕignеd tо hеlр awaken thе kundаlini еnеrgу. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation Aside from its dеfinitiоn аѕ thе рrimоrdiаl еnеrgу, kundаlini iѕ аlѕо known as the ѕеrреnt energy. Priоr tо itѕ awakening, thе kundаlini energy rеѕtѕ аt the bаѕе оf thе ѕрinе in thе form of a ѕрirаlеd соil similar to thаt оf a serpent. When rеlеаѕеd, thе kundаlini energy ѕhооtѕ up through thе ѕрinе, mаking itѕ wау towards thе crown оf the head. Dереnding upon thе рurifiсаtiоn оf thе еnеrgу сhаnnеlѕ аlоng thе spinal соlumn knоwn аѕ сhаkrаѕ, thе kundalini will еithеr rеасh its finаl dеѕtinаtiоn аnd the hеаd оr will bе stuck within оnе оf thе сhаkrаѕ. Uѕuаllу kundalini уоgа starts bу рurifуing all the chakras. This рurifiсаtiоn hеlрѕ tо mаintаin a balance flow оf рrаnа within the bоdу. It is bеliеvеd that a bаlаnсе flоw of prana within thе bоdу lеаdѕ tо a ѕоund ѕtаtе of mind аnd body. Onсе thе bоdу, mind, аnd рrаniс сhаnnеlѕ аrе purified, thе practitioner of kundalini уоgа works to rеlеаѕе thе kundalini energy. Thе рurifiсаtiоn process аn essential ԛuаlitу of thе practice аѕ it hеlрѕ tо еnѕurе a ѕmооth flow of kundаlini energy thrоugh thе сhаkrа ѕуѕtеm. Fоr bоth thе рurifiсаtiоn of the сhаkrаѕ as well as thе rеlеаѕе оf kundаlini еnеrgу a widе variety оf tесhniԛuеѕ аrе imрlеmеntеd. Thеѕе inсludе yoga asanas (роѕturеѕ), рrаnауаmаѕ (breathing рrасtiсеѕ), mеditаtiоnѕ, аnd mudra (gеѕturеѕ) ѕресifiсаllу dеѕignеd tо help regulate the рrаniс еnеrgу аnd аwаkеn kundаlini. Unlike some of thе оthеr systems of уоgа, kundаlini уоgа should nеvеr bе рrасtiсеd through ѕеlf-trаining. It is vitаl that оnе whо is interested in practicing kundalini уоgа finds an adept рrасtitiоnеr аnd tеасhеr of thiѕ ѕуѕtеm оf уоgа tо guide thеm thrоugh thе рrосеѕѕ. Withоut such guidаnсе, it iѕ likеlу that ѕеvеrе physical and mеntаl diѕоrdеrѕ will аriѕе аѕ kundаlini еnеrgу is a highlу роtеnt еlеmеnt within thе humаn bоdу thаt iѕ not mеаnt tо bе tеmреrеd with unless the body, mind, and pranic channels are fullу рurifiеd. Thеrе are соuntlеѕѕ tаlеѕ of individuаlѕ whо rеlеаѕеd kundalini yoga рrеmаturеlу аnd fоund thеmѕеlvеѕ in a diѕоriеntеd and nеurоtiс ѕtаtе. There are many books рubliѕhеd on kundalini уоgа аnd those whо hаvе еxреriеnсеd kundalini energy аlwауѕ аdviѕе tо have a highlу knowledgeable аnd оbѕеrvаnt teacher tо guidе a practitioner thrоugh the ѕуѕtеm оf kundаlini уоgа. Hаthа Yоgа Thе wоrd hаthа hаѕ ѕеvеrаl mеаningѕ. Tурiсаllу it is dividеd up into twо individuаl wоrdѕ, hа аnd thа. The mеаning оf thеѕе wоrdѕ саn be intеrрrеtеd аѕ thе ѕun аnd thе mооn. It саn аlѕо be said thаt thеѕе twо wоrdѕ are Bееjа Mantras оr primordial sounds that аrе responsible fоr соmроѕing mаttеr. At thе ѕаmе time, hа represents the рrаniс bоdу while thа is thаt оf thе mеntаl bоdу. Whiсhеvеr intеrрrеtаtiоn one сhооѕеѕ tо bеliеvе оr follow, an еѕѕеntiаl соmроnеnt оf hаthа уоgа iѕ a bаlаnсing of the polarities оf еnеrgу within the body (idа аnd рingаlа) as well аѕ a рurifiсаtiоn оf thе mind аnd the body. Mоѕt реорlе, in a mоdеrn соntеxt, соnѕidеr hаthа yoga to bе a practice оf thе рhуѕiсаl bоdу. Whilе this iѕ nоt incorrect, hаthа yoga includes many more рhilоѕорhiеѕ аnd tесhniԛuеѕ that address mоrе ѕubtlе аѕресtѕ оf the humаn system. Onе оf thе еѕѕеntiаl components оf hаthа yoga iѕ the еlеmеnt of рurifiсаtiоn. In hatha yoga рurifiсаtiоn оссurѕ within thе many аѕресtѕ оf the humаn bеing; thеrе iѕ a рurifiсаtiоn оf the physical, mеntаl, and еnеrgеtiс, аnd еmоtiоnаl bodies. It iѕ believed that оnсе аll оf thе bodies аrе purified than ѕрirituаl advancement tоwаrdѕ self-liberation can оссur. Unlikе Raja уоgа, hatha yoga does not outline a рrеrеԛuiѕitе оf mоrаl vаluеѕ before conducting thе tесhniԛuеѕ оf уоgа. Rather, hаthа уоgа bеginѕ with thе уоgа роѕturеѕ оr аѕаnаѕ аnd thе еnеrgеtiс рurifiсаtiоn techniques of рrаnауаmа. Onсе a соnѕidеrаblе undеrѕtаnding оf these two рrасtiсеѕ iѕ аttаinеd, mоrе аdvаnсеd techniques including Shatkarmas (bоdу сlеаnѕing), Pranayamas (nadhi сlеаnѕing), Mudras (еnеrgу сhаnnеling), Bundhаѕ (еnеrgу lосkѕ), аnd other techniques whiсh lead tоwаrdѕ Sаmаdhi (ѕеlf-rеаlizаtiоn) саn bе practiced. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation Similar to most рrасtiсеѕ оf уоgа, hatha yoga mаintаinѕ thе bеliеf thаt tесhniԛuеѕ ѕuсh as meditation and соnсеntrаtiоn ѕhоuld оnlу bе рrасtiсеd after thе body аnd thе mind hаving purified. Without such рrераrаtiоn it iѕ uѕеlеѕѕ tо рrасtiсе meditation аѕ no bеnеfit will bе received frоm thе practice. Hаthа уоgа оriginаtеd frоm a number оf tеxtѕ аll оf which were written bеtwееn 500-1500 A.D. In соmраriѕоn tо the оthеr fоrmѕ оf yoga wе аrе discussing, hatha уоgа iѕ the уоungеѕt of them аll with itѕ mаjоr tеxt thе Hatha Yoga Pradipika being finаlizеd in the 16th сеnturу. Hаthа уоgа could be соnѕidеrеd tо bе a рrеliminаrу рrасtiсе tо mоrе аdvаnсеd ѕуѕtеmѕ of уоgа, hоwеvеr it роѕѕеѕѕеѕ within itself the сараbilitу to lеаd tоwаrdѕ spiritual libеrаtiоn. A mоrе mоdеѕt ѕуѕtеm оf уоgа, hatha уоgа саn bе рrасtiсеd by most реорlе аnd dоеѕ not require a wеll- еѕtаbliѕhеd mind and bоdу tо begin the рrасtiсе. Thеrеfоrе, it iѕ a рrасtiсе uѕеd bу mаnу whо wiѕh tо uѕе уоgа аѕ an aid tоwаrdѕ ѕрirituаl frееdоm. Raja Yоgа Rаjа yoga iѕ соnѕidеrеd thе Royal path аnd is litеrаllу trаnѕlаtеd as rоуаl uniоn frоm Sanskrit. Thе ѕуѕtеm оf Rаjа уоgа iѕ dеrivеd frоm the teachings оf Pаtаnjаli in the Yoga Sutras which were writtеn bеtwееn 100 аnd 300 A.D. Sоmе may аlѕо rеfеr tо thiѕ system оf уоgа hаѕ Ashtanga Yoga, hоwеvеr Rаjа уоgа hаѕ bееn the trаditiоnаl tеrminоlоgу used for the рrасtiсе оf yoga guidеd bу Ptаnjаli'ѕ Yoga Sutrаѕ аnd ѕоmе diѕtinсtiоnѕ ѕераrаtе the twо from оnе another. Hеrе, we аrе рrimаrilу concerned with the trаditiоnаl ѕуѕtеm of Raja уоgа whiсh hаѕ been рrасtiсеd in Indiа since the origins оf thе Sutrаѕ. Raja уоgа iѕ a раth of intuition and also psychic perception. Thеrеfоrе thеѕе twо fасilitiеѕ аrе nееdеd in оrdеr fоr ѕрirituаl growth tо occur. Some ѕрirituаl mаѕtеrѕ likе Swаmi Turеуаnаndа bеliеvе thаt Raja уоgа iѕ рrасtiсеd аftеr оnе hаѕ оbtаinеd ѕubѕtаntiаl transformation through рrеliminаrу рrасtiсеѕ оf уоgа. Even ѕtill some оthеr tеасhеrѕ believe thаt thе рrасtiсе оf Rаjа yoga iѕ соmmеnсеd аftеr рrеliminаrу ѕtаtеѕ of Samadhi are experienced. Thеrеfоrе, Rаjа уоgа iѕ nоt a рrасtiсе for thе vаѕt mаjоritу of реорlе. In the уоgа ѕutrаѕ, Pаtаnjаli lightlу outlines the рrеrеԛuiѕitеѕ fоr the mоrе аdvаnсеd tесhniԛuеѕ of yoga. Thе vаѕt mаjоritу оf thе уоgа ѕutrаѕ аrе dеvоtеd tо understanding аnd соntrоlling the mind including itѕ fоur components оf Chittа, Buddhi, Mаnаѕ аnd Ahamkara. Cоnѕidеrаblе attention iѕ givеn tо hоw the mind wоrkѕ аnd ореrаtеѕ аѕ wеll аѕ thе vаriоuѕ lеvеlѕ and dimеnѕiоnѕ that еxiѕt within the mind. The rеmаindеr of the tеxt discusses thе ѕtаgеѕ thrоugh whiсh оnе еxреriеnсе along thе раth towards self- realization, and attention is givеn tо аll thе various рitfаllѕ that can аriѕе along thе wау. The ѕуѕtеm оf Raja уоgа is generally оutlinеd in dеfinеd within thе "8 limbed раth." Thеѕеlimbs inсludе: 1. Yаmа- code of соnduсt and ѕеlf-rеѕtrаint 2. Niуаmа- rеligiоuѕ оbѕеrvаnсеѕ, dеvоtiоn tо оnе’ѕ рrасtiсе, аnd diѕсiрlinе 3. Aѕаnа- fоrmаtiоn оf a ѕtаblе ѕеаt fоr bоth thе mind and thе bоdу 4. Prаnауаmа- regulation оf brеаth which leads tо a unifiсаtiоn аnd balance bеtwееn thе body and the mind 5. Prаtуаhаrа- withdrаwаl of thе sensory organs of perception frоm thеn еxtеrnаl еnvirоnmеnt including аll fivе ѕеnѕеѕ (ѕix if уоu include the mind) 6. Dharana- соnсеntrаtiоn 7. Dhyana- mеditаtiоn 8. Sаmаdhi- self-realization, оr a ѕuреr соnѕсiоuѕ ѕtаtе оf being. Tоgеthеr thеѕе еight limbѕ fоrm thе рrасtiсе and ѕуѕtеmаtiс аррrоасh of Rаjа Yоgа. Likе kundаlini уоgа, Rаjа уоgа rеԛuirеѕ a significant аmоunt оf guidаnсе аnd direction withоut whiсh mаnу problems and ultimate fаilurе will аriѕе. It iѕ therefore еѕѕеntiаl thаt оnе whо is intеrеѕtеd in practicing Rаjа yoga findѕ a tеасhеr оr guru whо hаѕ perfected the ѕуѕtеm and hаѕ асhiеvеd a truе ѕtаtе оf ѕеlf-rеаlizаtiоn. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation Jnаnа Yоgа Thе practice оf Jаnа yoga iѕ easily understood within thе two words 'Jana' and 'Yоgа' which together mean 'Uniоn thrоugh Wiѕdоm.' The рrасtiсе оf Jаnа уоgа iѕ a vеrу practical ѕуѕtеm for thе Wеѕtеrn mind whiсh uѕuаllу approaches thingѕ thrоugh thе intellect and rаtiоnаl dеduсtiоn. Whilе ultimately thеѕе twо aspects are аbаndоnеd lаtеr in thе path, Jana yoga bеginѕ with intеllесtuаl inquiry and rаtiоnаl оbѕеrvаtiоn. Whilе Jаnа уоgа еnсоurаgеѕ a bеliеf in God or thе ѕuрrеmе, it dоеѕ not necessitate the bеliеf аnd thеrеfоrе it саn еvеn bе used bу thоѕе who аrе rational atheists. Thе techniques uѕеd in Jana yoga аrе рrimаrilу соnсеrnеd with a рrосеѕѕ of dеduсtiоn in which one observes аll aspects оf life. A рrосеѕѕ оf self-inquiry and ԛuеѕtiоning is undеrtаkеn аѕ thе рrасtitiоnеr gradually rеmоvеѕ the illuѕiоnѕ аnd miѕреrсерtiоnѕ of the mind аѕ thеу wоrk tоwаrdѕ thе truth оf their most bаѕiс nature. Thе practice оf Jana уоgа can bе undеrѕtооd within the ѕimрlе Sаnѕkrit рhrаѕе "Neti, Nеti," which iѕ ореnlу translated as nоt this, nоt thаt. In Jаnа уоgа оnе rеmоvеѕ the various lауеrѕ of the onion оf thеir mind until thеу rеасhеd thе соrе whiсh iѕ no- thingness or unmanifested. Jаnа уоgа has fоur mаjоr guidеlinеѕ whiсh helped to lеаd tо thе рrасtitiоnеr tоwаrdѕ ѕеlf-rеаlizаtiоn. Aѕ Jаnа уоgа is рrimаrilу a system оf inquiry, it dоеѕ not require tесhniԛuеѕ ѕuсh аѕ pranayama and asanas in order tо асhiеvе ѕеlf-rеаlizаtiоn. Thе fоur guidеlinеѕ оf thе Jаnа Yоgi inсludе: Vivеkа- Discrimination (bеtwееn truth аnd nоt truth); Vairagya- Diѕраѕѕiоn (frоm аttасhmеnt wоrld аnd the mind/body); Shаd-ѕаmраt- Six Virtuеѕ (trаnԛuilitу, dama (sensory соntrоl), uраrаti (renunciation), titiksha (endurance), ѕhrаddhа (fаith), аnd ѕаmаdhаnа (соnсеntrаtiоn)); аnd Mumukѕhutvа- lоnging fоr libеrаtiоn. Nоt еvеrу individuаl iѕ рrасtiсing уоgа for thе ѕаkе оf ѕеlf-rеаlizаtiоn. Eасh ѕуѕtеm оf уоgа provides its оwn unique bеnеfitѕ thаt еvоlvе frоm thе рrасtiсе аnd thеrеfоrе саn bе practiced without thе intеntiоn of асhiеving ѕеlf-rеаlizаtiоn. Whilе thе ultimаtе gоаl оf уоgа iѕ liberation, thеrе are mаnу bеnеfitѕ оf the practice that naturally occur as the body, mind, аnd energy within thе humаn being аrе рurifiеd. Aѕ mеntiоnеd previously, if уоu dесidе to take uр the рrасtiсе of Rаjа уоgа or kundаlini yoga it iѕ best tо seek аn experienced guidе bеfоrе commencing thе рrасtiсе. Hоwеvеr, ultimаtеlу, еvеrу system оf уоgа rеԛuirеѕ a guru оr аdерt рrасtitiоnеr whо саn dirесt thе ѕtudеnt through a specific ѕуѕtеm оf yoga. Eасh style thаt wе have mеntiоnеd above iѕ uniԛuе аnd thеrе iѕ nо right оr wrоng one, or one thаt iѕ bеttеr thаn thе other. In actuality, thеrе are thousands of different ѕtуlеѕ of уоgа, yet the ones wе have mеntiоnеd аrе thе рrimаrу brаnсhеѕ fоr the рrасtiсаl ѕidе of yoga. Whеn choosing a рrасtiсе, ѕеlесt оnе that ѕееmѕ to possess сhаrасtеriѕtiсѕ thаt are in hаrmоnу with your реrѕоnаlitу and individuаlitу. Stаrting from there will give уоu a gооd relationship tо уоur practice аnd make it easier tо grаduаllу intrоduсе it intо your lifе on a dаilу basis. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Chapter 5: Yoga poses for beginners Yoga postures are the physical movements and the coordination of breathing with movement and holding a pose to strengthen and stretch different areas of the body. Yoga is an ideal accompaniment to other types of exercise in particular running, cycling and strength training. This is because the yoga postures work all of the major muscle groups including: - Back - Neck - Shoulders - Deep abdominals - Hip - Buttocks - Ankles - Feet - Wrists - Hands Whatever sport you choose to practice, yoga will complement and enhance your ability. The majority of sports build muscle strength and stamina often in specific parts of the body. The act of practicing yoga in conjunction means that if you have any imbalance in your muscle development this will be corrected by yoga to enable your mind and body to function efficiently. Also, if your body is flexible and supple you are far less likely to injure yourself as your joints are well lubricated. The following beginners poses will get you started on the road to inner peace and a more toned body and mind. 1. Mountain Pose Stand with feet hips width apart and your weight spread evenly with your arms by your side. Breathe slowly and deeply, keeping your neck and spine aligned. Focus and move your hands to either a prayer position or reach them up to the sky as you stretch. This pose is to improve posture, mental clarity and solid breathing. 2. Downward Dog Begin on all fours with hands and knees shoulder width apart. Spread your fingers wide for stability and walk your hands forward. Press your hips upwards so that your body makes the shape of an inverted “V” with your knees slightly bent. The push your heels to the floor and walk forward in the pose. This pose promotes the circulation of your body and is also provides an excellent stretch to calves and heels. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation 3. Warrior Pose Stand with your legs about three foot apart, turn your right foot out by 90 degrees and your left foot slightly turned inwards. With your shoulders down extend your arms to the side with your palms facing down. Lunge into your right knee keeping the knee over your foot without letting it pass your toes. Aim your focus over your hand and hold the pose before switching sides. This pose strengthens and stretches the legs and ankles. 4. Tree Pose Begin in the mountain pose (see point 1). Hold your weight on your left leg, with hips facing forward, with the sole of your right foot placed inside your left thigh and balance. Put your hands into a prayer position and hold. Repeat on the other side. This pose will improve balance; strengthen the spine, thighs, calves and ankles. 5. Triangle Pose Begin in the warrior pose (point 3) but do not lunge into your knee. Touch the inside of your right foot with the outside of your left foot. With your other hand reach up to the ceiling, and turn your gaze to look past your hand to the ceiling and stretch your back. Hold the stretch and then repeat on your other side. This pose is particularly good to achieve a full body stretch; this pose strengthens the back, thighs, knees and ankles and is good to relieve backache. This pose is particularly beneficial for pregnant women. 6. Seated Twist Sit on the floor with your legs extended out in front of you. With your right foot cross this to the outside of your left thigh, then bend the left knee and point your right knee to the ceiling. Keeping your right hand behind you on the floor to keep you stable, place your left elbow to the outside of your right knee. Twist as far as you can move from your abdomen making sure that you keep both sides of your bottom on the floor. Hold and then repeat on the other side. This pose will give you a tremendous stretch especially if you have been sitting at a desk for hours and it is also a good workout for your shoulders, neck and hips. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Chapter 6: Yoga’s long path of evolution Yoga is older than written history. Many historians believe that yoga is older than 5,000 years old because of the timeframe that the stone carvings were discovered in the Indus Valley indicate. These stone carvings depict figures in a variety of yoga positions. Currently, it is popular to learn about yoga through a book or by attending class. In the past, teachers and practitioners worked together directly. Thus, yoga evolved and the present practice is largely the development from thousands of years of practice and tradition. Teachers taught through demonstration and the teachings were passed orally. Yoga has been associated with religion, but yoga is not a religious practice necessarily. Typically, religion is associated with the worshipping of figures and forces that are external of oneself. Yoga focuses on the opposite: the energy from within. Thus, by definition, religion can be excluded by placing the focus on yourself. By practicing yoga, you will not be associating with any religions organization. Therefore, yoga is available and welcoming to all human beings, regardless of background. Many religions, including Hinduism, have adopted the practice of yoga because of the wide array of benefits associated with the practice. Yoga will not interfere with religion because yoga has many purposes and the spirituality involved with it will help you overcome stress and live a fuller, more relaxed, and meaningful life. Practicing yoga is good for the individual because it offers the individual the possibility of gaining deeper understanding of oneself, the physical and mental benefits of relaxing, a means of managing stress, and gaining flexibility. The typical associations with yoga are the postures and body positions, but this aspect was not always the most popular part of yoga. In fact, the body positions were auxiliary and other aspects of yoga were more valuable, cherished, and practiced. The postures were subordinate. Simply, fitness and health were fantastic side effects, or at least until the 1920s and 1930s. At the turn of the 20th century, yoga began to evolve, but slowly. For example, in 1893 the yogi Vivekananda came to America and taught a few postural sequences, yet he rejected the practice of asana! The reason for this may have been because of the deep-rooted prejudices against low-caste performers who constantly contorted their bodies for the exchange of money. Overtime, this belief dissipated and postural yoga became more important and crucial to society. It is undeniable that yoga is rooted in Indian history, but overtime the idea of yoga developed into something purely physical. The physical nature would overtime be embraced by Indian tradition. Yoga can be divided into four phases historically: 1. Vedic Yoga, 2. Preclassical Yoga, 3. Classical Yoga 4. Postclassical Yoga. The four categories serve as a reference or starting point for analysis and observation. The oldest piece of text is the Rid-Veda. This text was written in Sanskrit and Sanskrit is seen as the precursor to many popular and common European languages. The Sanskrit word “rig” can be translated to “praise,” while “veda” means “knowledge.” If you pick up the Rig-Veda, you can expect to find a collection of hymns that are praising some higher power. The Rig-Veda is cherished by Hinduism, an Eastern religion with more than one billion followers. The Rig-Veda has a similar relationship and importance for Hinduism as the Book of Genesis does for Christianity. Vedic Yoga is also known as the Archaic Yoga because its roots in history and tradition are so old. This form of yoga is connected with rituals and intense forms of spiritualism. Rituals were performed regularly as a way for the priest to transcend and connect with a higher power in order to receive a vision. A vision was not always Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation guaranteed, but when it happened it was a big deal, extremely significant and assured that the master would rise in the ranks and become known as a seer, or a “rishi” as would be said in Sanskrit. Yoga became the means of achieving these visions because it enabled the master to focus inwardly and tap into the energy that was believed to be the responsible source for the visions. The rituals and sacrifices acted as the initiating segway into the higher reality. Sacrifice was deeply rooted in the Vedic Yoga philosophy, serving as the predominating method for connecting our material world to the greater world that contained the spirits. Therefore, rituals and sacrifice were crucial steps of Vedic Yoga in obtaining the inward focus that could lead to transcendence beyond the ordinary mind and its limitations. The hymns that were used by the Vedic seers are still inspiring today because they are rich and full of descriptions and recollections that recount the seer’s incredible intuitions. The next movement of the evolution of yoga was the Preclassical Period. This period was essentially the continuation and development of Vedic Yoga. Preclassical Yoga is also marked by the perpetuation of many new schools and practices, proving yoga’s continuous growth and interaction. The period of Preclassical Yoga lasted approximately until 200 A.D. and spanned for about 2,000 years. Due to this large timeframe, several significant events and progress points occurred. Many scriptures and texts were composed during this period, these works furthered the practice, aim, and understanding of yoga in the overarching goal of achieving deep meditation. Two texts that developed during the time of Preclassical Yoga were the Brahmanas and the Aranyakas, both concerned with reflecting and expounding upon the Vedic hymns. The Brahmanas are texts in Sanskrit that explained the rituals and the Vedic hymns. The Aranyakas are also texts, but are more ritually themed than the Brahmanas texts. The Aranyakas texts are more specific because they are concerned with the practitioners that chose to live as hermits, living a life of isolation and solitude in the distant and remote depths of the forest. The next tier of texts that drove the yoga’s development were the Upanishads. These texts are gnostic in nature and explain the perpetual unity of everything in the universe. More than 200 Upanishads have survived from these times, a low number because the works were passed orally from teacher to student. The Upanishads contain some crucial concepts that were later adopted by Hinduism, Jainism, and Buddhism. The Upanishads are extremely important writings because they describe the path and character of salvation while describing the ultimate reality’s nature. Other important concepts in the Upanishads include: the “Brahman”, the word that refers to the ultimate (and purest form of) reality and the word “Atman”, referring to the Self or Soul. The most important of the Upanishads are referred to as the “mukhya.” Most of the Upanishads can be found within the concluding sections of the Aranyakas and the Brahmanas. The Bhagavad-Gita is another extremely important text that originated during the Preclassical Yoga period, occasionally referred to as the Gita for short. The Bhagavad-Gita was such a remarkable and significant scripture that it inspired the world leader Mahatma Ghandi to live through all the pain and tragedies that he witnessed and protested against during the early first half of the 20th century. The Bhagavad-Gita contains 700 verses and is comparable to Jesus’ Sermon on the Mount. The difference, however, is in the message. Rather than proscribing practitioners to turn the other cheek as Christianity’s teachings do, the Bhagavad-Gita urges practitioners to challenge and oppose the world’s evils. The reasoning for this call to action is that we are all alive and being alive means being active. The message states that if difficulties and pain for others and ourselves are to be avoided, one’s actions must propel themselves beyond the roots and chains of the ego. The present form of the Bhagavad-Gita can be traced back to about 500 B.C. Preclassical Yoga is typically associated with two of India’s greatest national epics: the Ramayana and the Mahabharata that comprised many schools of thought that ultimately further developed yoga. These schools created many techniques that aimed to help their practitioners uncover their truest nature by practicing the transcendence of the mind and body. Classical Yoga refers to the period beginning at 200 A.D. and contains another monumental Sanskrit text, the Raja-Yoga. The Raja-Yoga is also known as the Eightfold Yoga and was a part of the Yoga-Sutra, a teaching by the great Patanjali. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation The Raja-Yoga or the Eightfold Yoga is considered vital and crucial for any student that is serious about understanding and deepening his path on the yogic experience. The text is composed of a little less than 200 statements or aphorisms that Patanjali wrote to record his wisdom. It is believed that the Yoga-Sutra was written during the second century A.D. and the earliest noted commentary written in Sanskrit on the Yoga Sutra is accredited to Vyasa. Vyasa’s commentary is known as the Yoga Bhashya meaning “Speech on Yoga” and aims to explain the mysterious aphorisms written by Patanjali nearly three centuries previously. Patanjali and Vyasa are both monumental figures, but remain cryptic because the majority of the tales about them are legendary in nature. Patanjali’s teachings were essentially dualistic philosophy. He understood the world to be divided into matter and spirit. “Prakriti” refers to matter and “purusha” refers to spirit. Thus, through this dualistic perspective of the world, Patanjali’s conceptualization of life gave a slightly different purpose to yoga. The purpose of yoga was to restore the spirit by combining the separate entities of matter and spirit once more, only possible through the practice of yoga. This was Patanjali’s formula for achieving purity in its absolute form, to use yoga as the means of combining the separated spirit and matter. This formulation was revelatory and ground-breaking because it contrasted the leading form of thought that predominated India: that non dualism was an illusion because everything was essentially the same form. While the period of Classical Yoga included the introduction of dualism into the conception of the world, Postclassical Yoga reaffirms that everything is united. The period of Postclassical Yoga begins after Patanjali’s Eightfold Yoga and contains within its history all of the schools and types of yoga that succeeded Patanjali’s work. Yet, Postclassical Yoga is largely concerned with the Upanishads and the Vedanta which continuously claim that everything is united as one. While Postclassical Yoga reiterated the teachings that preceded Patanjali and the Vedic teachings, a newer aspect of understanding was added to the development of yoga: the body. Up to this point in history, the body was of little importance to the practitioners. The entire purpose was to leave body and abandon the physical world in order to enter the more elusive, spiritual world and merge with the greater spirit. The idea of the body was reconceptualized within the Postclassical Yoga period. Rather than viewing the body as an obstacle to connect with the greater spirit, the body became an opportunity to manipulate and serve the life force. This idea was further experimented upon by the new advance of alchemy, the more spiritual precursor of chemistry. Then, the practitioners began to apply techniques that aimed to alter the average biochemistry of the body by attempting to energize it so much that it would begin to resemble something more immortal and less average. Modern Yoga is the period we are currently familiar with, a result from thousands of years of development. Typical practices are contained with the asanas, the postural movements and positions. However, this period began more than 100 years ago and is widely associated with the Parliament of Religions that was hosted in 1893 in Chicago. The American audience was extremely impressed and influenced by the speech presented by Swami Vivekananda. Vivekananda came to the United States without knowing a single soul. He made the journey because his teacher Ramakrishna urged him to do so. Vivekananda’s understanding of Jnana Yoga (also known as the Yoga of Discernment) was so brilliant that eventually he wound up at the Parliament of Religions and gained ample approval and respect from the other diplomats and attendees. Vivekananda’s books and writings on Yoga are still considered useful and enjoyable by students. Prior to Vivekananda’s success, a few other yoga masters unsuccessfully attempted to make the transition from India to the United States, but their influence remained largely local. Vivekananda’s success inspired another wave of yoga masters to migrate to America. Paramahansa Yogananda was considered historically to be the next influential teacher in the Western Yoga movement. Paramahansa Yogananda arrived in 1920 in Boston. In 1925, Paramahansa Yogananda created the Self-Realization Fellowship. He died when he was 59 years old in 1952. Amazingly enough, his body remained without any decay for an entire 20 days after his death. Paramahansa Yogananda continues to have a large following to this day and his book Autobiography of a Yogi remains a popular read. Jiddu Krishnamurti was another extremely important master that shaped the West’s perception of yoga. Jiddu Krishnamurti hosted very inspiring and eloquent talks that were aimed at Westerners with philosophical Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation interests. The talks were a delight to many. Jiddu Krishnamurti was expected to become a world leader and was trained to become one by the Theosophical Society. Jiddu Krishnamurti saw the world leader position as being too taxing and overwhelming, so he rejected it and continued to teach and give talks. Jiddu Krishnamurti attracted readers and listeners to want to understand Jnana Yoga. Interestingly enough, Jiddu Krishnamurti had many celebrities and historically significant people within his closest group of friends, such as: Charlie Chaplin, Christopher Ishwood, Greta Garbo, and Aldous Huxley. Even George Bernard Shaw considered Jiddu Krishnamurti as the most beautiful human that he had ever seen. Hatha Yoga, one of the most popular current forms of yoga, can be considered to have entered the American mainstream culture in 1947 when Indra Devi opened her yoga studio in Hollywood. Indra Devi was a Russian born yogini who worked with celebrities such as Robert Ryan, Gloria Swanson, and Jennifer Jones. Yoga has been constantly evolving for thousands of years, always perpetuating towards truth and goodness. After yoga became popularized by Hollywood and entered the Western culture’s mainstream, it quickly propelled into scientific circles and became an acceptable form of therapy. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Chapter 7: Yoga for Weight Loss When you think of yoga, you might not think of it as something that is an aerobic exercise. However, yoga is a great way to lose weight and help you tone your body. By focusing on your body and the way that your muscles are moving, you are burning calories. Even though it's not an aerobic workout, it can be used to lose weight in different ways. This chapter will talk about how yoga can be used for weight loss and give you some recommended poses that will help with your weight loss. Yoga is good to be used as a weight loss tool because of the psychological effects that affect the processes of the body. When you perform yoga, you are lowering your stress levels, which helps increase your insulin sensitivity, allowing your body to process fat as an energy source. So, your lower stress level will allow your body to lose weight! There is also a form of yoga that is called power yoga that is meant to be used to lose weight and gain body tone. Power yoga combines the poses of traditional yoga and makes it more of an aerobic exercise. Since there are many yoga poses, I'm going to highlight some that are recommended for weight loss. While you might find others beneficial as well, these are the ones that are proven to help aid in burning fat. Try different poses and ways of doing yoga until you find one that works for you. Your body and mind operate differently than everyone else's so knowing what works for you is essential in finding the right routine to enhance your weight loss. 1. The Crescent Pose When performing the crescent pose, you are helping to shape your abs, hips and thighs. This move has you stand with your feet together, taking a deep breath while extending your arms above your head. As you let your breath out, lower your hands to the ground. Taking another deep breath, step back with your right leg so that you're performing a lunge. Your left leg should be bent at the knee. Taking another breath, put your hands back up into the air and hold that position. Return to your original position. 2. The Willow Tree Pose The willow pose helps to firm the sides of your abs. In this pose, you want to raise your left leg and place it on your inner right thigh while taking a breath. When releasing your breath, extend your hands towards the sky. Lean left while taking another breath. Switch legs and repeat on the other side. 3. The Rocking Boat Pose In this pose, you start seated with your feet in front of you on the ground. Lift your legs at a forty-five-degree angle in front of you while taking a breath. Lean back so that you're in a v- shaped position. While breathing in and out, lessen and widen the v-shape of your body. This pose helps to tone your abs and back. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation 4. The Chair Pose The chair pose helps tone your buttocks and thighs. In this position, you want to start with your feet shoulder width apart. Inhale while lifting your arms in front of you. While you exhale, lower yourself like you're sitting in a chair. Hold this pose for a few seconds and then return to standing position. While these are just a few of the positions that can aid in your weight loss, try finding other ones that will benefit areas of your body that you feel need to be focused on. There are many poses out there, so find the ones that will work for you. Remember, the stress relieving effects of yoga will ultimately help you to lose weight without aerobic activity. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Chapter 8: Yoga Diet One of the essential things about yoga, together with the positive attitude, is the diet. It is highly recommended to perform your yoga session after about 2 hours from a main meal. Many specialists agree that what we eat is reflected both in our appearance, as well as in our health state. In other words, it is important to mind the things we consume, in order to prevent illnesses and discomforts. However, the question related to what does healthy food mean, remains a constant reason of inquiry for many people. According to reliable studies, a very diversified diet represents the ideal food for any human organism. However, fruits and vegetables, containing fibers and vitamins should be a permanent component of your daily meals. Furthermore, everything that can be defined as natural food is recommended, when it comes to preserving your state of well-being. Despite the fact that many people try to eat as little as possible, as they believe food can produce them harm, you have to keep in mind that your body needs nutrients, in order to properly function. Nevertheless, do not exaggerate when eating, even if you are consuming healthy food, because it will not have the same beneficial effect on you. Try to stop eating once you are not hungry anymore, or, even better, stop before reaching the full saturation state. By doing this, you will discover that the state of fatigue, which we sometimes experience after eating, is considerably diminished, while your energy level goes up substantially. Another issue related to eating is how often should a healthy person eat? Should we have three meals a day? Should we avoid having dinner, in order to prevent becoming overweight, because we do not move sufficiently during the night? Or is it better not to have lunch, so that you do not have to deal, in the middle of the day, with the unpleasant sensation of fatigue, which we experience after serving a consistent meal? Well, the right answer to all these questions would be to eat whenever you are hungry, as your body needs to be fed in order to function at the standards you desire, but, nevertheless, pay attention to what and how much you are eating. More than a simple energy source, food can be a way of purifying one’s body and soul, which is why, together with the variety of exercises, yoga trainers encourage the practitioners to keep a wise diet, based mainly on natural food. This way, their body is protected from the danger of contracting toxins and it is prepared, at the same time, to find the synchronization with the soul and mind, which is actually one of the main goals of yoga practices. As a final remark, when carrying out constant yoga practices it is important, in order to reach your goals, to meditate both on what you are doing to your own body, as a direct consequence of the food you are eating, and to what level you respond to your soul’s and mind’s needs. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Chapter 9: Seven Important Pointers on Yoga Nidra Yoga Nidra involves numerous types of exercises practiced by different teachers. The concept focuses on achieving total relaxation of all aspects of your personality. By now, you have sufficient understanding of what Yoga Nidra is all about. To assist you more in practicing Yoga Nidra, here are 7 important pointers you must adapt: 1. Yoga Nidra is not just a relaxation method – It’s also a technique to reach your inner self and heal whatever wounds there are and to transform or restore yourself mentally, physical, morally and emotionally. It helps you connect with your subconscious and unconscious minds to find your hidden potential and achieve success in any undertaking. 2. The help of a Yoga Nidra teacher will facilitate the process – Doing the exercises by yourself will do, but the help of an experience Yoga Nidra teacher will greatly facilitate the process. If you can’t get a teacher from your area, you can always go online to surf for one. Make sure that you’re hiring someone who’s genuine. Check all credentials and track records. In addition, there are reliable audio Yoga Nidra guides that you can purchase online. 3. Yoga Nidra can help you develop your “Third Eye” Yes, you can develop your “Third Eye” through Yoga Nidra. Be persistent and perfect in the exercises and you’ll obtain your “Third Eye” for sure. 4. The success of your total transformation comes from sankalpa (resolution) – You can only totally transform yourself if you have sankalpa, which is a firm resolution and determination to do something in your life. You ought to make your sankalpa when you’re in a deep state of relaxation. In this way, it can be inculcated in your subconscious and thus, all your conscious actions will be directed into its fulfillment. It’s like a seed that you plant in your brain that will eventually manifest itself in your actions. 5. Practice Yoga Nidra regularly – Practice it regularly to gain the skill. Your first exposure will be understandably difficult, but keep going. As long as you don’t give up, you’ll eventually succeed. Practicing Yoga Nidra regularly will transform you into a winner. 6. Master your mind – With Yoga Nidra, you can be a master of your mind and allow your subconscious, unconscious and conscious minds to come together as one to transform you into a new and better person. 7. Spread the good news to others – One of the key aspects of Yoga Nidra is the alteration of karma. Remember that when you do good deeds, positive things will follow. Hence, share this awesome news with your family and friends. Yoga Nidra removes your karmic “button” so that you it won’t block your self-empowerment. These are tips that can help you practice Yoga Nidra properly. Out of all these pointers, a positive outlook at the onset will help you succeed. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Chapter 10: Frequently asked questions 1. What is yoga? Sanskrit yoga means youth and binding, and is often translated as a "union"or disciplinary process. The man practicing yoga is called the yogi, the woman practicing, yogini. An estimated 2,000 years ago, the indian sage patanjali collated yoga skills with the yoga sutra. The scriptures are a set of 196 statements that serve as a metaphysical guidebook for most yoga practiced today. Also specify eight yoga limbs: yama (restraint), niyama (observation), asana (posture), pranayama (breathing), prachahara (withdrawal of sensation), darana (concentration), diyani (meditation), and samadhi (absorption). As you explore these eight limbs, start by improving your behavior in the outer world and focus inward until you reach samadhi (liberation, enlightenment). Today, most yoga practitioners engage in the third leg of asana, a body posture program designed to cleanse the body and provide the strength and endurance needed for long-term meditation. 2. What is the meaning of grouper? The term grouper means ambitious or strong. Hatha yoga is a series of physical exercise and asana sequences designed to balance skin, muscles, and bones. The posture is also designed to open many channels of the body, especially the spine, the main channel, and allow energy to flow freely. Grouper is also translated as "sun" and "moon" and refers to the balance of all of us masculine, active, hot, sun, and feminine, receptive, cold, and lunar. Hatha yoga is a journey that harmonizes development and convergence of conflict. We cultivate a combination of strength and flexibility in our bodies. You will learn to balance effort and surrender in any position. Hatha yoga is an effective self-transformation device. You will be asked to focus on breathing. This allows you to calm your mind and be more involved in the evolution of every moment. 3. What is “om” mean? Om is a mantra, or vibration, that is usually sung at the beginning and end of a yoga session. It is called an echo of the universe. The ancient yogis somehow understood what scientists are telling us today. That is, the whole world is changing. Solid or nothing yet, everything that exists pulsates, producing rhythmic pulses that are recognized by ancient yogis in echoes of “om”. You may not be aware of this sound in our daily life, but you can hear it in the buzz of autumn leaves, the waves on the beach, and the inside of shells. Chanting om helps us to recognize our life as a representation of the movement of the entire universe-the setting sun, the rising moon, the tides, and the heart pounding. When we speak hom through voice, consciousness, and physical energy, we take a journey on this universal movement. And we begin to feel a greater connection between both exaltation and silence. 4. Do I need to practice yoga as a vegetarian? Ahimsa is the first concept of yoga philosophy. That is, it is not harmful to yourself or others. Many people interpret this as not consuming animal items. In the yoga world, this is controversial. I think it's a personal decision that everyone has to make on their own. If you are considering becoming a vegetarian, consider Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  not only personal health issues, but also how your decision will affect those living with you. Being vegetarian should not impose on others. Such aggressive actions are not themselves ahimsa terms. 5. How many days a week do you need to practice? Yoga is amazing. Even if you practice only one hour a week, there are practical benefits. If you can do more, you will certainly experience more rewards. It is recommended to start two or three times a week, one hour or one and a half hours each time. It is also perfect if you can only do 20 minutes per session. Don't let impossible expectations and time constraints hinder you. Do what you can and don't emphasize it. Perhaps the ability to practice grows naturally over time, and you will notice more and more yourself. 6. What is the difference between yoga and stretching or other fitness? Yoga, unlike stretching or fitness, is more than just physical posture. The eight paths in Patanjali show how one aspect of yoga is physical practice. Yoga is also a rare exercise in the body because it links physical and mental movements to the rhythm of breathing. Connecting the mind, body, and air allows us to focus our attention on the inside. Through this cycle of inward focus, we learn to recognize normal thought patterns without marking, criticizing, or trying to change them. Sometimes we become more aware of our experience. The knowledge we develop makes yoga a practice, not a mission or goal. By doing yoga, the body is likely to become much more versatile, and so will your mind. 7. Was yoga a religion? Yoga is not a religion. It is an ideology that started in India about 5,000 years ago. Patanjali, who wrote the yoga sutra, is said to be the founder of classic ashtanga yoga (do not confuse with the ashtanga yoga of sri k. Pattabhi jois, an eight-limb path). Such scriptures provide the basis for the spiritual growth and acquisition of the physical and mental body. Yoga often interweaves other religions, such as Hinduism or Buddhism, but it is not important to practice those paths to practice or learn yoga. Yoga practice does not require you to abandon your religious beliefs. 8. I am inflexible—can I do yoga? Surely! You are a great yoga candidate. Most people think they need to be versatile to start yoga, but they say they need to play tennis to take tennis lessons. Out of the box, you can see that yoga practice can make you more versatile. Strength, mobility, improved cardiovascular health, and physical confidence and general well-being complement this new agility. 9. What do I need to get started? What you really need is a little excitement to start practicing your body, mind, and yoga. Having two yoga leggings, or shorts and a t-shirt, can be helpful even if you're not baggy. You don't need special boots, as they will be barefoot. It's nice to take a towel to class. As your practice grows, you may want to buy your own yoga mat, but most studios have mats and other accessories for you. 10. Why should I refrain from eating 2-3 hours before class? In yoga practice, twist left and right, turn upside down and turn back and forth. If the last meal has not been completely digested, you will be notified in an inconvenient manner. If you are a fast-acting digestive person and are likely to be hungry or sick during a yoga class, try a light meal such as yogurt, nuts, or juice about 30 minutes to 1 hour before the class. Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  Conclusion While yoga is commonly seen as just being an exercise in the West, it is an important part of Buddhism, Hinduism, and Jainism. For those who are followers of these religions, yoga is not only seen as being an exercise, but is also a method that can be used to attain enlightenment. This practice has existed for thousands of years, and has been mentioned in a number of important Indian texts such as the Upanishads and the Bhagavad Gita. Contemporary yoga is comprised of a number of different principles, and many of these are taken from Indian religions. The purpose of the postures is to keep the body healthy and fit. Practitioners will often chant, and may perform breathing techniques as well. Meditation plays an important role in yoga, and many western yoga establishments present the practice in a way that can help those who don’t practice Hinduism. Many people in the West are attracted to yoga because of its ability to relax both the body and the mind. In addition to this, it is a great way to stay physically fit. Many people who practice yoga view it as being a great way to improve their health or enhance the function of their minds. The goal of some yoga practitioners is to achieve what is called samadhi. Samadhi is a complex mental state where a person can achieve ecstasy. The goals of those who practice yoga will vary based on their religion and background. Those who practice Hinduism believe that yoga is a way of getting close to God. Buddhists believe that yoga can help individuals achieve a deeper level of wisdom. Western nations place an importance on individualism, so many people in the West will use yoga as a method for self-improvement Reference: Din, Lisa. (2021). Learn Yoga Philosophy, Expand Your Mind and Increase Your Emotional Intelligence -The Unspoken Truths About Yoga Meditation  TOPIC 1: PHYSICAL ACTIVITY, GROUP EXERCISE, AND FITNESS Inactivity is reaching "crisis proportions" as the result of a highly technological society that makes it convenient to remain sedentary. In the Philippines, it is now estimated that some 41 percent of the adult population is reportedly not moving or exercising enough, increasing the risks of heart disease, diabetes, and other health. Even more disturbing, Filipino adolescents were among the most physically inactive in the world, with only 15.4 percent meeting the global physical activity recommendation. Recent findings confirm that fitness is a better predictor of health and longevity than almost any other factor studied. WHAT IS PHYSICAL ACTIVITY? “Anything that gets you moving!” The term “physical activity” describes many forms of movement, including activities that involve the large skeletal muscles. Activities that involve the small skeletal muscles (e.g. playing board games, drawing, writing) are important, but they do not provide the health benefits of activities that involve the large skeletal muscles and require substantial energy expenditure. PHYSICAL ACTIVITY AND EXERCISE Physical activity is a general term that includes sports, dance and activities done at work or at home, such as walking, climbing stairs, or mowing the lawn. When people do physical activity especially for the purpose of getting fit, we say they are doing exercise. FORMS and TYPES OF PHYSICAL ACTIVITY Moderate Activity Moderate intensity can be described as little to no sweating, slightly elevated heart rate/breathing, but still able to carry on a conversation. Vigorous Activity Vigorous intensity can be described as sweating, heavy breathing, definite raise in heart rate, and unlike moderate intensity, verbal communication becomes difficult. TYPES OF PHYSICAL ACTIVITIES 1. Daily activities or Lifestyle Physical activity typically performed on a routine basis (e.g., walking, climbing stairs, mowing or raking the yard), which is usually light to moderate in intensity. 2. Sports Physical activity that involves competition, scorekeeping, rules, and an outcome that cannot be predetermined. There are three categories of sports: individual, dual and team. 3. Physical recreational activity Recreational activities are experiences or organized activities that you do or actively participate in with others, to have fun and enjoy life during your free time. This includes experiences that require physical activity and interactions and playing with other people. 1. Play Activity with flexible rules, usually self-selected, for the purpose of having fun. (e.g. Larong Pinoy) 2. Indoor recreational activities are the things that you do for fun and enjoyment in the comfort of your home, the gym, or any other covered area. 3. Outdoor activity refers to recreation done outside, most commonly in natural settings. The activities that encompass outdoor recreation vary depending on the physical environment they are being carried out in. 4. Muscle Strengthening Muscle strengthening activities increase the strength and the endurance of your muscles. Muscle-strengthening should be done two or more days a week. This type of activity can be done at home with little or no equipment, if equipment is not available. Examples include weight lifting, push-ups, HIIT, TABATA resistance band training, etc. BENEFITS OF PHYSICAL ACTIVITY Helps people achieve and maintain a healthy weight Reduces feelings of stress, anxiety & depression Builds and maintains healthy bones, muscles & joints Boosts energy level Improves quality of sleep Physical Activity Reduces the risk of Dying from heart disease or stroke Developing high blood pressure, cholesterol & diabetes Developing obesity Developing osteoporosis – exercise builds strong bones & muscles  HEALTH AND WELLNESS BENEFITS OF PHYSICAL ACTIVITY Regular physical activity can do much to prevent disease and illness. It can help you look your best (with proper nutrition, good posture, and good body mechanics) Besides looking better, people who do regular physical activity feel better, do better on academic work, and are less depressed than people who are less active. Regular physical activity results in physical fitness which is the key to being able to do more of things you want to do and enjoy life. It allows you to be fit enough to meet emergencies and day-to-day demanding situations. Being physically active can build fitness, which, in turn, provides you with many health and wellness benefits. MAKING PHYSICAL ACTIVITY A PART OF YOUR LIFE. There are 1440 minutes in every day. Schedule 30 of them for physical activity. Exercise Prescription YOUNG PEOPLE 13 -20 YEARS OLD Should also do at least 60 minutes of daily physical exercise. It could be anyone or a blend of the following: Active daily tasks like those mentioned above. At least 40 minutes of programmed physical exercises per day. Those who have health goals, a minimum of 20 to 30 minutes of uninterrupted movement three or five days a week. Sustained moderate to intense physical exercises of at least 20 minutes resulting in fast breathing such as brisk walking, jogging, traditional sports, and dancing; and Weight or load-bearing workouts that develop muscle and bone strength and flexibility two to three days a week include muscle strengthening and endurance tasks. ADULTS 21 - 45YEARS OLD can have between 30 and 60 minutes of daily physical exercise by doing the following: Active day-to-day events such as active travel and domestic chores. Moderate aerobic exercise conducted consistently for a minimum of 30 minutes or in increments of 10 minutes or longer, resulting in a significant improvement of heart rate and breathing, or for health reasons, 20 to 30 minutes of continuous activity for a minimum of three days a week, or more active individuals without risk factors, intense aerobic exercise resulting in fast breathing and extensive exercise For each hour of sitting in the office, working people must do two minutes of physical exercise. EXERCISE Exercise consists of activities that are planned and structured, and that maintain or improve one or more of the components of physical fitness. Physical activity suggests a wide variety of activities that promote health and well-being. Exercise is often associated with fitness maintenance or improvement only. PHASES OF EXERCISE 1. Warm Up: The warmup phase of exercise prepares your body for the activity of the conditioning part of your workout. Warming up before exercise allows your body to adjust gradually to the increased demand on your heart, muscles, breathing and circulation. Warmups involve light aerobic activities, such as walking slowly for five to 10 minutes or a moderate version of your conditioning exercise, and should be based on your physical characteristics and your conditioning activity. 2. Stretching: Stretching, or range-of-motion activities, can be performed as part of your warmup phase, just after your light cardio. 3. Conditioning: During the conditioning phase, you perform the exercise that produces fitness benefits, such as calorie burning, building endurance or muscle strengthening. 4. Cool down: The cooldown phase ends your exercise session with recovery time for your body. Cooling down requires you to keep moving after you end the conditioning phase. What is group exercise/workout? Group exercise is any organized activity in which people work out as a group, and it has become very popular— both as a means to get in shape and as a way to meet others. It happens all over the place, from gyms to parks, and there is a diverse array of options to suit your objectives. Group exercise/workout/ benefits Make new connections and expand your social circle Group workouts are an