PG Diploma in Yoga: Principles of Yoga Practices PDF

ALAGAPPA UNIVERSITY [Accredited with ‘A+’ Grade by NAAC (CGPA:3.64) in the Third Cycle and Graded as Category–I University by MHRD-UGC] (A State University Established by the Government of Tamil Nadu) KARAIKUDI – 630 003 Directorate of Distance...

ALAGAPPA UNIVERSITY [Accredited with ‘A+’ Grade by NAAC (CGPA:3.64) in the Third Cycle and Graded as Category–I University by MHRD-UGC] (A State University Established by the Government of Tamil Nadu) KARAIKUDI – 630 003 Directorate of Distance Education P.G. Diploma in Yoga I - Semester 426 12 PRINCIPLES OF YOGA PRACTICES  Reviewer Dr K. Balasubramanian Professor and Head, Department of Physical Education, Alagappa University, Karaikudi Author Neeru Sood, Freelance Author Units (1-14) "The copyright shall be vested with Alagappa University" All rights reserved. No part of this publication which is material protected by this copyright notice may be reproduced or transmitted or utilized or stored in any form or by any means now known or hereinafter invented, electronic, digital or mechanical, including photocopying, scanning, recording or by any information storage or retrieval system, without prior written permission from the Alagappa University, Karaikudi, Tamil Nadu. 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Office: 7361, Ravindra Mansion, Ram Nagar, New Delhi 110 055  Website: www.vikaspublishing.com  Email: [email protected] Work Order No. AU/DDE/DE1-484/Printing of Course Materials/2019 Dated 08.07.2019 Copies-500  SYLLABI-BOOK MAPPING TABLE Principles of Yoga Practices BLOCK 1: Application of Yoga Unit 1: Basic Principles of Yoga UNIT – I: Basic Principles of yoga – Proper Relaxation – Proper Exercise (Pages 1-10) – Proper Breathing – Proper Diet – Positive Thinking and Meditation. Unit 2: Yoga and Its Application UNIT – II: Definitions of Physical Education – Application of in Physical (Pages 11-22) Education – Yoga – Physical Education – Application of Various Systems Unit 3: Importance of Yoga in Physical Education of Yoga – Application of Karma Yoga – Application of Bhakhi Yoga – (Pages 23-42) Application of Jnana Yoga – Application of Hatha Yoga – Application Unit 4: Importance of Yoga in of Mantra Yoga – Application of Yantra Yoga – Application of Laya and Various Sports Kundalini Yoga – Application of Tantra Yoga – Application of Raja (Pages 43-54) Yoga/Ashtanga Yoga – Application of Yama – Application of Niyama – Application of Asana – Application of Pranayama – Application of Pratyahara – Application of Dharana – Application of Dhyana – Application of Samadhi. UNIT – III: Importance of Yoga in Physical Education – Astanga Yoga and Importance – Importance of Yama – Importance of Niyama – Importance of Asana – Importance of Pranayama – Importance of Pratyahara – Importance of Dharana – Importance of Dhyana – Importance of Samadhi. UNIT – IV: Importance of Yoga in Various Sports – Importance of Yoga for Athletes – Running – Importance of Yoga for Athletes-Jumping – Importance of Yoga for Athletes – Throwing – Importance of yoga for Archery – Importance of yoga for Boxing – Importance of yoga for Wrestling – Importance of yoga for Gymnastics – Importance of yoga for weight lifting – Importance of Yoga for Football – Importance of Yoga for Hockey – Importance yoga for Tennis. BLOCK 2: General Methods of Yoga Unit 5: Yoga and Its Benefits UNIT-V: General Importance of yoga in Physical Education & Sports – (Pages 55-60) Physical Benefits of yoga – Physiological benefits of yoga – Biochemical Unit 6: Differences Between Yogasanas benefits of Yoga – Psychological benefits of Yoga – Other benefits of and Physical Exercises Yoga. (Paoges 61-69) UNIT – VI: Differences between Yogasanas and Physical Exercises – Unit 7: Methods of Teaching Locomotors system – Nervous system – Circulation – Heart – Lungs – Yogic Techniques Gastro-Intestinal Track – Renal – Endocrine. (Pages 70-74) UNIT – VII: Methods of Teaching Yogic Techniques – Introduction – Unit 8: Preparatory Movements Demonstration – Practicing the Asana/Practice – Relaxation and Closing (Pages 75-86) UNIT – VIII: Preparatory movements – Breathing practice – Hands in and out breathing – Hands-stretch breathing – Ankle-stretch breathing – Stretching Practices (Loosening Exercise) – Mukha Dhouti (Cleaning Through a single Blast Breath) – Front and back bending of Waist – Side bending and Twisting of Waist – Twist with bending – Physical Activity – Adherence to Exercise – Systems of Physical Exercise. BLOCK 3: Types of Asanas and Pranayama Unit 9: The Surya Namaskar UNIT – IX: The Surya Namaskar – The solar Tradition – Salute to the (Pages 87-94) sun – Effects of Surya Namaskar – Reapiratory system – Circulatory Unit 10: Asanas system – Digestive system – Skin – Nervous system – The Endocrine (Pages 95-109) system – Pituitary gland – Pineal Gland – Pancreas. Unit 11: Pranayama (Pages 110-117) UNIT – X: Asanas – Introduction – Objectives of Asanas – Common Asanas – Classification of Asanas – Classification on the basis of Starting Position – Standing Asanas – Sitting Asanas – Prone Asanas – Supine Asanas – Meditation Asanas – Relaxation Asanas – Cultural Asanas – Backward bending Asanas – Forward bending Asanas – Spinal Twisting Asanas – Inverted Asanas – Balacing Asanas. UNIT – XI: Pranayama – Prana and lifestyle – Breathe, health and Pranayama – Breathing and life span – Pranayama and the spiritual aspirant – Types of Pranayama – Sensitizing Pranayama – Tranquilizing Pranayama – Vitalizing Pranayam BLOCK 4: Methods of Meditation Unit 12: Balancing Pranayama UNIT – XII: Balancing Pranayama – Mudras – Mudras and Prana – (Pages 118-126) Scientific benefits of Mudras – Hasta (Hand mudras) – Mana (Head Unit 13: Kriyas mudra) – Kaya (postural mudra ) – Bandha (Lock mudra) – Adhara (Pages 127-131) (perineal mudra) – Bandhas – Concept of lock – Mechanics of Bandhas Unit 14: Meditation – Moola bandha (perineal contraction) – Uddiyana bandha (abdominal (Pages 132-145) contraction) – Jalandhara bandha (throat compression) – Physical effects of bandhas UNIT – XIII: Kriyas – Introduction – Kapalabhati – Trataka – Neti – Jal neti – Sutra neti – Dhouti – Vamana dhouti – Nauli – Basti. UNIT – XIV: Meditation – Methods of meditation – Concept of Meditation – Specific technique – Muscle relaxation – Logic relaxation – Self-induced state – Self-focus skill – Benefits of meditation – Sri Aurobindo meditation – Centres of Concentration – Vethathri Maharishi meditation – Vallalar meditation – Vipasana meditation – Tamil siddha meditation – Transcendental meditation.  CONTENTS INTRODUCTION BLOCK I: APPLICATION OF YOGA UNIT 1 BASIC PRINCIPLES OF YOGA 1-10 1.0 Introduction 1.1 Objectives 1.2 Basic Principles of Yoga: An Introduction 1.2.1 Proper Relaxation in Yoga 1.2.2 Proper Exercise 1.2.3 Proper Breathing 1.2.4 Proper Diet 1.2.5 Positive Thinking and Meditation 1.3 Answers to Check Your Progress Questions 1.4 Summary 1.5 Key Words 1.6 Self Assessment Questions and Exercises 1.7 Further Readings UNIT 2 YOGA AND ITS APPLICATION 11-22 2.0 Introduction 2.1 Objectives 2.2 Physical Education 2.2.1 Definitions of Physical Education 2.2.2 Application of Yoga in Physical Education 2.3 Application of Various Systems of Yoga 2.3.1 Application of Karma Yoga (Self-less Work for Our Fellow Neighbour) 2.3.2 Application of Bhakti Yoga (Union through Love and Devotion) 2.3.3 Application of Jnana Yoga 2.3.4 Application of Hatha Yoga 2.3.5 Application of Mantra Yoga 2.3.6 Application of Yantra Yoga 2.3.7 Application of Laya and Kundalini Yoga 2.3.8 Application of Tantra Yoga 2.3.9 Application of Raja Yoga/Radja Yoga 2.4 Yoga/Ashtanga Yoga 2.4.1 Application of Yama and Niyama 2.4.2 Application of Asana 2.4.3 Application of Pranayama 2.4.4 Application of Pratyahara 2.4.5 Application of Dharana 2.4.6 Application of Dhyana 2.4.7 Application of Samadhi 2.5 Answers to Check Your Progress Questions 2.6 Summary 2.7 Key Words 2.8 Self Assessment Questions and Exercises 2.9 Further Readings UNIT 3 IMPORTANCE OF YOGA IN PHYSICAL EDUCATION 23-42 3.0 Introduction 3.1 Objectives 3.2 Yoga and Physical Education 3.3 Ashtanga Yoga and Its Importance 3.4 The Importance of Yama 3.5 The Importance of Niyama 3.6 The Importance of Asana 3.7 The Importance of Pranayama 3.8 The Importance of Pratyahara 3.9 The Importance of Dharana 3.10 The Importance of Dhyana and Samadhi 3.11 Answers to Check Your Progress Questions 3.12 Summary 3.13 Key Words 3.14 Self Assessment Questions and Exercises 3.15 Further Readings UNIT 4 IMPORTANCE OF YOGA IN VARIOUS SPORTS 43-54 4.0 Introduction 4.1 Objectives 4.2 Importance of Yoga in Various Sports: An Introduction 4.3 Importance of Yoga for Athletes 4.3.1 In Running 4.3.2 In Jumping 4.3.3 In Throwing 4.4 Importance of Yoga for Different Sports 4.4.1 Importance of Yoga for Archery 4.4.2 Importance of Yoga for Boxing 4.4.3 Importance of Yoga for Wrestling 4.4.4 Importance of Yoga for Gymnastics 4.4.5 Importance of Yoga for Weight Lifting 4.4.6 Importance of Yoga for Football 4.4.7 Importance of Yoga for Hockey 4.4.8 Importance of Yoga for Tennis 4.5 Answers to Check Your Progress Questions 4.6 Summary 4.7 Key Words 4.8 Self Assessment Questions and Exercises 4.9 Further Readings BLOCK II: GENERAL METHODS OF YOGA UNIT 5 YOGA AND ITS BENEFITS 55-60 5.0 Introduction 5.1 Objectives 5.2 General Importance of Yoga in Physical Education and Sports 5.2.1 Physical Benefits of Yoga 5.2.2 Physiological Benefits of Yoga 5.2.3 Biochemical Benefits of Yoga  5.2.4 Psychological Benefits of Yoga 5.2.5 Other Benefits of Yoga 5.3 Answers to Check Your Progress Questions 5.4 Summary 5.5 Key Words 5.6 Self Assessment Questions and Exercises 5.7 Further Readings UNIT 6 DIFFERENCES BETWEEN YOGASANAS AND PHYSICAL EXERCISES 61-69 6.0 Introduction 6.1 Objectives 6.2 Yogasanas and Physical Exercises 6.3 Systems of the Body 6.3.1 Locomotors System 6.3.2 Nervous System 6.3.3 Circulation 6.3.4 Heart 6.3.5 Lungs 6.3.6 Gastro-Intestinal Tract 6.3.7 Renal 6.3.8 Endocrine 6.4 Answers to Check Your Progress Questions 6.5 Summary 6.6 Key Words 6.7 Self Assessment Questions and Exercises 6.8 Further Readings UNIT 7 METHODS OF TEACHING YOGIC TECHNIQUES 70-74 7.0 Introduction 7.1 Objectives 7.2 Steps for Teaching Yoga 7.3 Process of Teaching Yogic Technique 7.3.1 Demonstration 7.3.2 Practicing the Asanas 7.3.3 Relaxation and Closing 7.4 Answers to Check Your Progress Questions 7.5 Summary 7.6 Key Words 7.7 Self Assessment Questions and Exercises 7.8 Further Readings UNIT 8 PREPARATORY MOVEMENTS 75-86 8.0 Introduction 8.1 Objectives 8.2 Meaning of Preparatory Movements 8.3 Breathing Practice 8.3.1 Hands In and Out Breathing 8.3.2 Hands-Stretch Breathing 8.3.3 Ankle-Stretch Breathing  8.4 Stretching Practices (Loosening Exercise) 8.5 Mukha Dhauti (Cleaning through a Single Blast Breath) 8.6 Bending Practice 8.6.1 Front and Back Bending of Waist 8.6.2 Side Bending and Twisting of Waist 8.6.3 Twist with Bending 8.7 Physical Activity 8.7.1 Adherence to Exercise 8.7.2 Systems of Physical Exercise 8.8 Answers to Check Your Progress Questions 8.9 Summary 8.10 Key Words 8.11 Self Assessment Questions and Exercises 8.12 Further Readings BLOCK III: TYPES OF ASANAS AND PRANAYAMA UNIT 9 THE SURYA NAMASKAR 87-94 9.0 Introduction 9.1 Objectives 9.2 The Concept of Surya Namaskar 9.2.1 The Solar Tradition 9.2.2 Salute to the Sun 9.3 Effects of Surya Namaskar 9.3.1 Respiratory System 9.3.2 Circulatory System 9.3.3 Digestive System 9.3.4 Skin 9.3.5 Nervous System 9.3.6 Endocrine System 9.3.7 Pituitary Gland 9.3.8 Pineal Gland 9.3.9 Pancreas 9.4 Answers to Check Your Progress Questions 9.5 Summary 9.6 Key Words 9.7 Self Assessment Questions and Exercises 9.8 Further Readings UNIT 10 ASANAS 95-109 10.0 Introduction 10.1 Objectives 10.2 The Concept of Asanas 10.2.1 Objective of Asanas 10.2.2 Common Asanas 10.3 Classification of Asanas 10.3.1 Classification on the Basis of Starting Position 10.3.2 Meditation Asanas 10.3.3 Relaxation Asanas 10.3.4 Cultural Asanas  10.3.5 Backward Bending Asanas 10.3.6 Forward Bending Asanas 10.3.7 Spinal Twisting Asanas 10.3.8 Inverted Asanas 10.3.9 Balancing Asanas 10.4 Answers to Check Your Progress Questions 10.5 Summary 10.6 Key Words 10.7 Self Assessment Questions and Exercises 10.8 Further Readings UNIT 11 PRANAYAMA 110-117 11.0 Introduction 11.1 Objectives 11.2 The Concept of Pranayama 11.2.1 Prana and Lifestyle 11.2.2 Breathe, Health and Pranayama 11.2.3 Breathing and Life Span 11.2.4 Pranayama and the Spiritual Aspirant 11.3 Types of Pranayama 11.3.1 Tranquilizing Pranayama 11.3.2 Sensitizing Pranayama 11.3.3 Vitalizing Pranayama 11.4 Answers to Check Your Progress Questions 11.5 Summary 11.6 Key Words 11.7 Self Assessment Questions and Exercises 11.8 Further Readings BLOCK IV: METHODS OF MEDITATION UNIT 12 BALANCING PRANAYAMA 118-126 12.0 Introduction 12.1 Objectives 12.2 Mudra 12.2.1 Mudra and Prana 12.2.2 Scientific Benefits of Mudras 12.2.3 Hasta Mudra 12.2.4 Mana Mudra 12.2.5 Kaya (Postural) Mudra 12.2.6 Adhara – Perineal Mudras 12.3 Bandha: Lock Mudras 12.3.1 Concept of Lock 12.3.2 Mechanics of Bandhas 12.3.3 Physical Effect of Bandhas 12.4 Answers to Check Your Progress Questions 12.5 Summary 12.6 Key Words 12.7 Self Assessment Questions and Exercises 12.8 Further Readings UNIT 13 KRIYAS 127-131 13.0 Introduction 13.1 Objectives 13.2 Kriyas 13.2.1 Kapalabhati 13.2.2 Trataka Kriya 13.2.3 Neti Kriyas 13.2.4 Dhouti Kriya 13.2.5 Nauli Kriyas 13.2.6 Vasti Kriyas 13.3 Answers to Check Your Progress Questions 13.4 Summary 13.5 Key Words 13.6 Self Assessment Questions and Exercises 13.7 Further Readings UNIT 14 MEDITATION 132-145 14.0 Introduction 14.1 Objectives 14.2 Introduction to Meditation 14.2.1 Methods of Meditation 14.2.2 Concept of Meditation 14.3 Specific Techniques 14.3.1 Muscle Relaxation 14.3.2 Logic Relaxation 14.3.3 Self-Induced State 14.4 Benefits of Meditation 14.5 Types of Meditation 14.5.1 Sri Aurobindo Meditation 14.5.2 Vethathiri Maharishi Meditation 14.5.3 Vallalar Meditation 14.5.4 Vipasana Meditation 14.5.5 Tamil Siddha Meditation 14.5.6 Transcendental Meditation 14.6 Centers of Meditation/Conentration 14.7 Answers to Check Your Progress Questions 14.8 Summary 14.9 Key Words 14.10 Self Assessment Questions and Exercises 14.11 Further Readings  INTRODUCTION One of the most commonly recognized and easily popular forms of exercise that NOTES one can find around themselves in this day and age is Yoga. This unique practice is meant to harmonize the physical, spiritual and mental practices of the humans. Yoga as a practice has been a part of Indian culture for centuries. In fact, it is a crucial part of the six ancient hindu philosophies. What distinguishes yoga from other forms of exercises is the fact that it integrates the achievement of spiritual wellbeing alongside the physical wellbeing. The practice of yoga is based on the foundation of certain principles like breathing, proper exercise, diet, meditation and realisation. Yoga can be integrated in school education by incorporating it as a part of physical education. The techniques of teaching yoga are also another field crucial to the practice of yoga. Yoga is beneficial as a preparatory exercise for different sports. There are many different yoga asanas, and applications of yoga which must be learnt so as to make the best out of yoga as an exercise more smoothly. The benefits of yoga are not limited to only physical benefits but also psychological benefits. It is important to learn about the different methods and practices of yoga. This book, Principles of Yoga Practices, is written with the distance learning student in mind. It is presented in a user-friendly format using a clear, lucid language. Each unit contains an Introduction and a list of Objectives to prepare the student for what to expect in the text. At the end of each unit are a Summary and a list of Key Words, to aid in recollection of concepts learnt. All units contain Self- Assessment Questions and Exercises, and strategically placed Check Your Progress questions so the student can keep track of what has been discussed. Self-Instructional Material  Basic Principles of Yoga BLOCK - I APPLICATION OF YOGA NOTES UNIT 1 BASIC PRINCIPLES OF YOGA Structure 1.0 Introduction 1.1 Objectives 1.2 Basic Principles of Yoga: An Introduction 1.2.1 Proper Relaxation in Yoga 1.2.2 Proper Exercise 1.2.3 Proper Breathing 1.2.4 Proper Diet 1.2.5 Positive Thinking and Meditation 1.3 Answers to Check Your Progress Questions 1.4 Summary 1.5 Key Words 1.6 Self Assessment Questions and Exercises 1.7 Further Readings 1.0 INTRODUCTION Yoga word comes from the Sanskrit word ‘Yog’ which means union, the union between God and humans. Yoga is the practice where the mind, body and soul, gets involved with the ultimate. Yoga is the practice to eliminate all the negative force around the life and to elevate the ‘Kundalini’ (life force) to dissolve the spirit with the Almighty. When it is on physical ground, we practice ‘Asanas’ or postures to keep fit. There are breathing techniques or ‘Pranayama’ and meditation or ‘Dhyana’ to bring back the serenity and purity of the mind. In India, yoga practice is a part of the culture and tradition. From millions of years, the saints and sages have practiced yoga. There are myths and stories about yoga. The importance of yoga in human life is an established truth. People around the world are now getting inclined to yoga. The Western World has accepted the importance of it and now, it is being practiced around the world. In this unit, we will learn about the basic principles of yoga. Self-Instructional Material 1 Basic Principles of Yoga 1.1 OBJECTIVES After going through this unit, you will be able to: NOTES  Discuss the basic principles of yoga  Identify the importance of nutrition for individuals, families and community  Explain the significance of proper relaxation, exercise, and breathing  Describe the proper diet  Examine the importance of positive thinking and meditation 1.2 BASIC PRINCIPLES OF YOGA: AN INTRODUCTION Before starting yoga, knowing its basic principles will help to open the door of the heart and mind. Saint Patanjali was the compiler of the Yoga Sutras. Yoga Sutras are the compilation of the axioms of yoga practice. According to Patanjali, the yogic path involves two stages to calm the inner thoughts:  The First Stage: These are the methods of developing positive qualities into one’s own self. If such qualities are not built up, especially during meditation, then the inner peace will be disturbed by the chaos of the outside world.  The Second Stage: This is path of meditation. This is the stage to practice meditation to transcend the self and attain enlightenment. These stages are achieved by practicing the ten principles of yoga. Here are those: 1. Ahimsa (Non-violence): According to this principle, one must not kill another being. One has to be meek and peaceful. 2. Satya (Truthfulness): This is one of the most vital basic principles of yoga. A yoga practitioner’s life is based on truth. To be precise, one should be honest with oneself and with others. The yoga principle says, one can only tell a lie in a well-justified situation. For example, if you are telling a lie to save someone’s life, then it is justified. Once you practice telling truth always, you will radiate truth. Liars always give negative vibes. 3. Ateya (Righteousness): The next principle of yoga is walking on the path of righteousness. One should not cheat and steal anything, ever. Life should be illuminated with the power of honesty. A true yogi/yogini will not look for unwanted advantage. Rather, he/she should always go for fairness in life. 4. Brahmacharia (Wisdom): This means one should always live with a spiritual focus. Instead of money, one should be devoted towards inner happiness and look for the inner peace that will bring the true happiness in life. Self-Instructional 2 Material  5. Aparigraha (Simplicity): When it comes to external extravaganza, one Basic Principles of Yoga should be simple and moderate. Once a yogi attains that simplicity, they will feel an inner peace, which will cleanse their body from the inside. Such practices will bring the light of knowledge one day. NOTES 6. Ishvara-Pranidhana (Worship of the Spiritual Goal): According to this principle, one should never leave the spiritual path. One should remind oneself about the spiritual goal to attain in life, and owning this spiritual life means dedication towards the almighty. One can worship an idol, follow the guidance of the spiritual persons or chant a mantra. Whatever one does, one should do it with a clear mind. 7. Shaucha (Sacrifice the Ego): This principle means self-cleansing. Ego is the evil of the mind. Attaining yoga can purify the soul just by killing the ego. Through true sacrifice, one can attain that the enlightenment. 8. Tapas (Self-discipline): This means leading a disciplined life. One must have a clear goal in life and follow it by setting a clear path to achieve it. 9. Svadhaya (Reading): One can chant a mantra or go for mediation. Regular reading encourages the mind to stay on the spiritual path, cleanses the soul and makes it possible to establish a contact between practitioner and the enlightened masters. 10. Santosha (Contentment): Finally, this principle suggests that one must learn to be happy with what one has. These are the ten basic principles of yoga that helps in finding the true self by delving deep into the soul while also assisting in connecting with the Almighty. 1.2.1 Proper Relaxation in Yoga In yoga, proper relaxation is known as ‘Savasana’. Life is full of upheavals. Stress and tension are our regular companion. Therefore, proper mental and physical relaxation is needed. Once you relax your five senses (seeing, tasting, hearing, touching and smelling), the senses are cleansed. To attain good health, inner peace and vitality, it is quite important to follow these proper ways of relaxations: 1. Physical Relaxation The underlying meaning of this is not wasting energy unnecessarily. With yoga asanas and proper relaxation method, one can relax each part of the body. People, who practice asanas regularly, feel energetic and well rested even after getting little sleep. 2. Mental Relaxation With a tired mind, it is impossible to focus into anything. If the mind is full of sensory impressions, it will get tired easily. If you are anxious about anything, that destroys your energy faster than physical exhaustion. Whenever you feel you are Self-Instructional Material 3 Basic Principles of Yoga mentally tired, you should breathe slowly. Learning the breathing techniques can help you to deal with your tension and anxiety. 3. Spiritual Relaxation NOTES One can only attain complete mental and physical relaxation just by finding the connection of the soul with the higher power. Spiritual relaxation will help in learning to feel the happiness within yourself and grab the positivity around you. By practicing yoga postures and meditation, it is possible to relax the body, mind and soul. 1.2.2 Proper Exercise To stay fit, yoga is effective. If you are a beginner, you need to know that the ‘Asanas’ are the form of yoga exercise. Along with that, one needs to know the breathing techniques. There are different types of yoga poses, which should be practiced every day to be fit. Following are the best yoga poses, which are the proper exercise for the entire body. 1. Malasana (Garland Pose) This is a kind of squat. If someone is suffering from back pain and bulging belly, this pose is very effective. This pose opens the hips, releases stress from the lower back, and strengthens the spine. Practicing the pose every day can cure the pain in the back and lower back portion. 2. Surya Namaskar (Sun Salutation) This is one of the most essential yoga poses where the entire body is engaged into the position. With seven postures involved in the exercise, each of the limbs gets movement and is quite effective in burning fat with the stretching involved. Surya Namaskar works on the seven major chakras and fills up the body with lots of energy. Besides, it calms the body and mind from inside. 3. Chaturanga Dandasana (Four-limbed Staff Pose) This asana also includes the entire body and tones up the core muscle. This asana should be practiced under the guidance of an experienced practitioner. It is important to be slow with this pose at the beginner stage to avoid injury. 4. Utkatasana (Chair Pose) If someone is feeling lethargic and lacking energy, this asana can instantly build heat in the body and boost up the energy level for the next go. This asana is effective for making the core muscles strong and it gives strength to the legs. 5. Utthita Trikonasana (Extended Triangle Pose) This is a classic yoga pose for the practitioners. Beginners should not try to touch the ground with the hands, but concentrate to make the pose right just by placing the palm on the shin below the knee. Such a pose can put pressure on the lower Self-Instructional back and strengthen it. It also helps to expand the body and mind. 4 Material 6. Adho Mukha Svanasana (Downward Facing Dog) Basic Principles of Yoga If there is not much time in the morning for exercise, then doing this can make one feel active and energetic. As the entire body is engaged in this asana, it will give many benefits. It strengthens the core muscle, reduces fat from belly, waistline, NOTES and hips and gives a toned body. 7. Virabhadrasana (Warrior Pose) One needs to just give 30 seconds to this pose and will feel the difference instantly. This yoga asana activates the core, legs, and strengthens them. Practicing this asana can boost up the solar plexus chakra, Manipura in the body and fills it with willpower, confidence, and determination. 8. Ardha Matsyendrasana (Half Lord of Fish Pose) This is another classic yoga pose for practicing every day. As it is a twisting posture, it works on the spine and helps to get rid of love handles. Other than that, it stimulates the inner organ of the body, detoxifies and promotes healthy digestion. 9. Sirsana (Headstand) Initially, it may seem like a difficult exercise. It is important to practice balancing well before doing it properly. Inversions are actually interesting to do. This asana strengthens the core muscle, legs, and arms. 10. Savasana Finally, one should practice this ultimate asana after doing every asana. For this asana, one needs to concentrate on the natural breathing technique and think about positive things in life. This relaxation method is very important to gain back the energy. These were the top 10 yoga asanas that one should practice every day to expand the mind, body, and soul. It is always better to do the asanas under the guidance of some experts who can assist in pursuing the correct pose and know the actual breathing technique. 1.2.3 Proper Breathing Yoga is quite different from mere physical exercises. The yoga poses or asanas are the media to bringing one’s body, mind, and soul into a single alignment so that one can feel his true self and are connected to the almighty. Meditation is one of the vital elements of the yogic practice. Besides physical exercises, breathing exercises are also very important here. Breath is one of the pivotal parts of yogic feats. It regulates the mind, helps to stay focused and concentrated and controls the emotions. Learning the breathing control helps to make one feel calm, composed and energetic. Following the below given yogic breathing techniques can bring lots of physical and mental benefits: Self-Instructional Material 5 Basic Principles of Yoga 1. Abdominal or Diaphragmatic Breathing: In this type of breathing technique, one should breathe deep in the abdomen. Focus on the expansion of stomach during inhalation and squeeze the stomach during exhalation. 2. Clavicular Breathing: In this type of breathing, one should breathe into NOTES the lungs until one feels a pressure due to the expansion of the upper portion of the lungs. During this breathing, the collarbone and the shoulder also move up during inhalation, while the exhalation, should be slow starting from the chest and then through the neck. 3. Thoracic Breathing: Lungs get upwards and downwards during this breathing exercise. It goes upward while inhaling and goes down after exhalation. 4. Yogic Breathing: This is the combination of all types of breathing techniques. Here, the yoga practitioner should breathe deep and slow by filling up the abdominal areas and then exhale it from stomach, chest, shoulder, and neck, respectively. Breathing Asanas One can practice the breathing technique in the perfect way by doing the breathing asanas: 1. Kapalbhaati: This is kind of sneezing. According to experts, the practitioner should exhale from the lungs. This is also known as ‘Bhasrika’. It is effective in producing heat inside the body and cleanses the frontal brain area (or the forehead). 2. Anulom-Bilom: The yogic gurus call it ‘Chandra Vedi Pranayama’. The practitioner breathes in and out with alternate nostrils. Practicing this regularly can keep the body calm and cool, by activating the right side of the brain. 3. Sheetali Pranayam: This is kind of breathing is done by keeping the tongue rolled out. If someone is suffering from high blood pressure, one should try this one. Breathing Technique While Doing Asanas While doing asanas, keeping the perfect rhythm of breathing is very important. Here are the main criteria of that:  Inhale when in the center position  Exhale while bending sideways  Also, exhale while bending forward  If bending backward, inhale  Experts say people with heart issues or high blood pressure should never try breath retention. Self-Instructional 6 Material 1.2.4 Proper Diet Basic Principles of Yoga From ancient time, yoga is closely inter-connected with foods, rather than diet. Practicing yoga asanas will not bring any result if the proper diet is not followed. It can even have a reverse effect on the human body. Here are the best foods one NOTES should include in the diet while practicing yoga: 1. Dark Leafy Greens: Usually, they are one of the most nutritious foods in a three-course-meal every day. These leafy greens must be added in more amounts. It is advisable to have spinach, lettuce, cabbage, and other leafy vegetables in maximum quantity, as they are the powerhouse of nutrition. 2. Quinoa: During yoga asana, one needs the energy to stretch body and need a powerful mind to concentrate more on the postures. Quinoa is rich in nine essential amino acids and iron that boost up blood circulation. There is also vitamin B2 that increases energy production in the cells and magnesium can control blood sugar level. This is quite surprising that one can find the mention of quinoa in the ancient manuscripts on yoga and the diets of yogis. 3. Berries: Colourful fruits can increase energy level, which is very important for yoga practitioners. As berries are full of anti-oxidants, they have the potential to fight against killer diseases, like cancer. While exercising, one should avoid hunger pangs. If it disturbs a lot, a handful of berries can do well to the satiate and control the hunger pangs. 4. Porridge: It is beneficial to include fibre-oriented items in the regular diet. Porridge is a high source of fibre and it is low on the glycemic index scale. According to yogi gurus, porridge is the most important food item in the yogic diet and it works the best while having with cardamom or cinnamon powder. 5. Lentils: While you do asanas, your energy level drains out. To keep up the level intact, one should have protein in his/her diet. Having lentil soup can provide enough protein that can keep one energized. A bowl of lentil soup warmed up with spices can make you ready for the next round of exercises. These are only a few foods one can have regularly while practicing yoga. One must keep in mind to add more fresh fruits and limit the consumption of caffeine and alcohol. 1.2.5 Positive Thinking and Meditation Yoga is not a mere exercise. It is the way to connect one’s body with the soul and mind and finally leads one to the devotion towards the ultimate. It is not a religion. It is a practice depeciting when mind, body, and soul feel contented with the amalgamation to the One. It is a way to eliminate all the negative thoughts and vibes around human life and seek ultimate happiness. From ancient times, the yoga gurus have opined the practice yoga to attain the following benefits in life: Self-Instructional Material 7 Basic Principles of Yoga 1. Direct Your Mind towards the Right The mind gets diverted. However, with yoga practice, one can increase the method of directing the mind toward the path of love, affection, truth, and contentment. NOTES 2. Eliminate Negative Thoughts Life is difficult. However, once you find out the key to happiness, it becomes easier to live life truly. Fight against your negative thoughts and purify your thoughts. It is important that when life feels submerged in negative thoughts, like depression, failure, darkness, doubts, weakness, etc., there is an effort to redirect the mind towards positive things, like courage, strength, happiness, and satisfaction. 3. Improve Your Thinking The main principle of Yoga is to improve the thinking. According to yoga gurus, the thoughts of human play an important role in making him what they truly are. Therefore, one needs to fill one’s mind with purity of thoughts to be a good person. In addition, to gain all these, meditation can help you. It is the path that connects one to the universe and to nature. Once a person mediates with complete concentration, one can find the happiness within oneself. One can know himself the best through meditation only. Meditation can help to get the real reflection of oneself in the mirror of their mind. Check Your Progress 1. Who was the compiler of Yoga Sutras? 2. What does the yogic principle of shaucha means? 3. Name the yoga asana which is used when someone is feeling lethargic and lacking energy. 4. What is thoracic breathing? 5. Mention the food item which can be used to control hunger pangs. 1.3 ANSWERS TO CHECK YOUR PROGRESS QUESTIONS 1. Saint Patanjali was the compiler of the Yoga Sutras. 2. The Shaucha (Sacrifice the Ego) principle means self-cleansing. Ego is the evil of the mind. Attaining yoga can purify the soul just by killing the ego. Through true sacrifice, one can attain that the enlightenment. 3. Utkatasana (Chair Pose) is the yoga asana which is used when someone is feeling lethargic and lacking energy. Self-Instructional 8 Material  4. Thoracic breathing is a technique of breathing in which lungs get upwards Basic Principles of Yoga and downwards during this breathing exercise. It goes upward while inhaling and goes down after exhalation. 5. Berries are the food item which can be used to control hunger pangs. NOTES 1.4 SUMMARY  Yoga means union in Sanskrit. The union between God and us. Yoga is the practice where your mind, body and soul get involved with the ultimate.  Yoga is the practice to eliminate all the negative force around your life and elevating the ‘Kundalini’ (life force) to dissolve our spirit with the superior power. There are the basic 10 principles of yoga that helps in finding the true self by delving deep into the soul while also assists in connecting with the Almighty.  In yoga, proper relaxation is known as ‘Savasana’. To attain good health, inner peace and vitality, it is quite important to follow the proper ways of relaxations in terms of physically, mentally and spiritually.  To stay fit, yoga is effective. There are different types of yoga poses, which you should try every day to be fit. There are the top 10 yoga asanas that one should practice every day to expand the mind, body, and soul. It is always better to do the asanas under the guidance of some experts who can assist in pursuing the correct pose and know the actual breathing technique.  Meditation is one of the vital parts of yogic practice. Besides physical exercises, breathing exercise is important here. Breath is one of the pivotal parts of yogic feats. It regulates the mind, helps to stay focused and concentrated and controls the emotions. Learning the breathing control makes you feel calm and composed and feel energetic.  One can practice the breathing technique in the perfect way by doing the breathing asanas- Kapalbhaati, Anulom-Bilom, and Sheetali Pranayam  From ancient time, yoga is closely inter-connected with foods, rather diet. Practicing yoga asanas will not bring any result if the proper diet is not followed. Even, it can have a reverse effect also on the human body. The best foods one should include in the diet while practicing yoga are dark leafy greens, quinoa, berries, porridge and lentils. These are only a few foods you can have regularly while you practice yoga. Add more fresh fruits and limit the consumption of caffeine and alcohol. 1.5 KEY WORDS  Yoga: It comes from the Sanskrit word ‘Yog’ which means union; the union between God and humans Self-Instructional Material 9 Basic Principles of Yoga  Yoga Sutras: It refers to the compilation of the axioms of yoga practice  Savasana: In yoga, proper relaxation is known as ‘Savasana’  Asanas: It refers to the forms of yoga exercise NOTES 1.6 SELF ASSESSMENT QUESTIONS AND EXERCISES Short Answer Questions 1. Explain the stages involved in the yogic path to calm inner thoughts. 2. What is meditation? 3. Write a short-note on savasana. 4. Briefly explain the concept of positive thinking and meditation. Long Answer Questions 1. Explain the basic principles of Yoga in detail. 2. Discuss some of the crucial elements of proper diet during Yoga practice. 3. Explain the different breathing techniques and asanas in detail. 4. Briefly explain the ten types of Yoga asanas. 1.7 FURTHER READINGS Chandrasekaran, K. 1999. Sound Health Through Yoga. Madurai: Prem Kalyan Publications. Iyengar, B.K.S. 1989. Light on Yoga. London: Unwin Paper Backs. Satyananda, Saraswati Swami. 2007. Meditations from the Tantras. Munger: Yoga Publications Trust. Sivananda Yoga Centre. 2003. The Sivananda Companion to Meditation. New York: Simen & Schuster. Self-Instructional 10 Material  Yoga and its Application UNIT 2 YOGA AND ITS APPLICATION NOTES Structure 2.0 Introduction 2.1 Objectives 2.2 Physical Education 2.2.1 Definitions of Physical Education 2.2.2 Application of Yoga in Physical Education 2.3 Application of Various Systems of Yoga 2.3.1 Application of Karma Yoga (Self-less Work for Our Fellow Neighbour) 2.3.2 Application of Bhakti Yoga (Union through Love and Devotion) 2.3.3 Application of Jnana Yoga 2.3.4 Application of Hatha Yoga 2.3.5 Application of Mantra Yoga 2.3.6 Application of Yantra Yoga 2.3.7 Application of Laya and Kundalini Yoga 2.3.8 Application of Tantra Yoga 2.3.9 Application of Raja Yoga/Radja Yoga 2.4 Yoga/Ashtanga Yoga 2.4.1 Application of Yama and Niyama 2.4.2 Application of Asana 2.4.3 Application of Pranayama 2.4.4 Application of Pratyahara 2.4.5 Application of Dharana 2.4.6 Application of Dhyana 2.4.7 Application of Samadhi 2.5 Answers to Check Your Progress Questions 2.6 Summary 2.7 Key Words 2.8 Self Assessment Questions and Exercises 2.9 Further Readings 2.0 INTRODUCTION The aim of yoga is to bring the body and mind together to become a symphonic experience. The physical, spiritual and mental aspect makes a human. All these three aspects are developed with the help of yoga. Yoga can also be called the art of balance between mind, soul and body. The historical origins of yoga can be attributed to the Indian philosophy. What makes yoga different from other exercises is that it causes motion without producing strain and irregularities in the body. Physical activities, like aerobics, are limited in the sense that they are only concerned with physical wellbeing. They are limited as they have nothing to do with the development of the spiritual or astral body. Yogic practices revive the body with infinite energy and facilitate spiritual and physical well-being. Self-Instructional Material 11 Yoga and its Application 2.1 OBJECTIVES After going through this unit, you will be able to: NOTES  Explain the meaning and applications of physical education  Discuss the various applications of Yoga  Describe the various uses of Yoga/Ashtanga Yoga 2.2 PHYSICAL EDUCATION Physical education can be explained as education through the physical body. The aim of physical education is to strengthen students’ physical competence, ensure the safety of their movements and their capacity to use these to perform a broad range of activities alongwith the development of an effective and healthy lifestyle. The general confidence building skills like team work, communication, creativity, critical thinking, and aesthetic appreciation are also developed with the help of physical education. 2.2.1 Definitions of Physical Education Physical education program helps children become competent in a variety of motor skills and movements. It helps to them to experience a broad range of movement activities and expand an understanding of movement principles, which incorporates different elements of body awareness, space awareness, and characteristics of the movement. Physical education program focuses on improved attention on human wellness and healthy living. Teaching for wellness involves exploring concepts that assist students in developing an active lifestyle. The physical education program offers children with an option to participate in activities designed to create and maintain personal wellness through physical activities and fitness. It will help you develop a perception of how to maintain wellness throughout life. 2.2.2 Application of Yoga in Physical Education Yoga is generally considered to be a practice of physical education with a spiritual element, although the fact is the exact opposite. Yoga is, in fact, a spiritual system with a physical element. The asanas form only a small element in the whole system of physical culture and education known as Hatha Yoga. Children in classrooms face different levels of stress. The kind of education and levels of training that is being imparted to them is also different. To truly understand the importance of yoga in physical education, it is crucial to weigh different factors including the nature of conflicts, distractions, indulgences and difficulties faced by them. Certain yoga practices and principles of yoga are included in physical education to improve children’s learning ability; however, it is important Self-Instructional 12 Material that the way the teaching is undertaken as well as the objective of improving the Yoga and its Application entire personality is important for understanding and altering the role of yoga in physical education. It is imperative that certain important factors like the maturity level of the NOTES child, child psychology and the effect of hormones on the emotions and learning capabilities are rightly understood as to give a wholesome education to children. As per the yogic terminology, there are different faculties of the brain including buddhi or intellect, chitta or consciousness, manas or rational thinking and ahamkara or ego. In the modern education it has been observed that only the buddhi is being developed while all the other aspects of the brain are disregarded. This is not helpful as life is not all about intellect or getting a degree, job and salary. Yoga when included as a part of physical education brings a spiritual aspect to education. It acts as a complementary or supportive tool to enhance the benefits that can be drawn from education. These benefits include:  It helps the students become more aware of their activities in the classroom as well as the things that they are learning.  It helps them achieve a calmer state of mind minus all the high excess energy.  It helps them gain more willpower with a clear understanding of the situation they are in.  It relaxes their state of body and mind, which will allow them to let go of any negative or stressful thoughts and make space in their mind to learn more positive things.  It helps them become mindful of their own actions.  It helps them respect their bodies and the lifestyle choices they make when they are young. 2.3 APPLICATION OF VARIOUS SYSTEMS OF YOGA Yoga consists of varied different systems whose practices has varied aims and principles. In this section, we will discuss the application of various systems of yoga including karma yoga, bhakti yoga, hatha yoga, yantra yoga, etc. 2.3.1 Application of Karma Yoga (Self-less Work for Our Fellow Neighbour) Karma is the sum of all our mental and physical actions, in this life and before. Karma Yoga is the yoga of self-transforming action or service, whereby the yogi directs all activities towards God. By serving God and humanity without ego and selfishness, the heart becomes refined, the ego sinks and over time or even over several lifetimes, one becomes increasingly harmonious and united with God. Wisdom (Samadhi, Nirvana, union with God) is naturally felt through Karma yoga. Self-Instructional Material 13 Yoga and its Application 2.3.2 Application of Bhakti Yoga (Union through Love and Devotion) Bhakti yoga is the yoga of compassion, selfless love, humility, purity, and the desire and firm intention to merge with God. It is nothing else than to comprehend the NOTES ‘First Commandment’: ‘to love God with all your core, mind and soul.’ 2.3.3 Application of Jnana Yoga It is the yoga of knowledge—not knowledge regarding intellectual sense, but the experience of Atman and Brahman and the recognition of their unity. Where the believer of God supports the promptings of the heart, the Jnana utilizes the powers of the mind to discriminate between the genuine and the unreal, the permanent and the temporary. Jnana yoga uses our substantial mental powers to end the duping process, to know that we are even now and have always been free, infinite, perfect, and immortal. Realizing that, we will also identify in others the same purity, the same divinity, and perfection. No longer restricted to the severe constraints of “I” and “mine,” we will see the one Brahman everywhere and in everything. 2.3.4 Application of Hatha Yoga Ha, and tha, the sun, and moon assign to the two opposite currents that regulate all methods in our body. There is not any mystery about it because anything in our world survives because of a positive and negative charge. Hatha Yoga, Kriya Yoga, and Raja Yoga respective deal with the idea of gaining control over the movement of these life currents. Hatha Yoga is recognized for the asanas or postures. By improving the body, generating a healthy physical condition, and supporting Kundalini upwards along the spine, the frame fits better ready for yogic awakening. The first effects felt are generally improved health and stimulated the nervous system. Some Hatha Yogis may even display control over blood flow, internal organs, and breathing. The sense of some Yogis to also stop the breathing and heartbeat entirely for a period has been demonstrated under laboratory settings. 2.3.5 Application of Mantra Yoga Mantra Yoga is the kind of yoga that is functioned through the chanting of mantras. Thousands of mantras survive, and it is understood that the vibrations delivered by these mantras can help a person fulfil their dreams and even counteract diseases. What Mantra yoga concentrates on is learning these mantras in the right direction. These mantras are supposed to have a lot of power, and it will not do for people to chant them any way they want. Some guidance is needed in this sphere, to practice this branch of yoga completely. The practice of Mantra yoga claims some items as well such as incense sticks, rosaries, etc. Self-Instructional 14 Material 2.3.6 Application of Yantra Yoga Yoga and its Application It is one of the most traditional recorded systems of yoga in the world. It has come to us from Tibet, a land that holds a vast, rich Buddhist culture and heritage. Yantra Yoga’s unique series of poses and movements, coupled with conscious breathing, NOTES can ease, coordinate and arrange one’s energy so that the mind can rest and find its proper balance. Many positions adopted in Yantra Yoga are comparable to those of Hatha Yoga, but the way to understand and apply them varies significantly. Yantra Yoga uses a series that consists of seven phases of movement, connected with seven stages of breathing. In particular, the position in the central aspect of each change helps create specific retentions of the breath that work at a low, subtle level. For this logic, it is not only the central position but also this holding and the complete movement that are essential. The practice of Yantra Yoga contains a wide variety of movements that can be practiced by everyone. It is a superb method for attaining relaxation, optimal health, and balance through the coordination of breath and movement. This fundamental and productive method is connected with the heartfelt essence of the Dzogchen Teachings, although a Yantra Yoga practitioner does not necessarily require following an appropriate spiritual path. Therefore, anyone can follow it without limitation. It has been suggested for the help of getting the right natural state. 2.3.7 Application of Laya and Kundalini Yoga Laya Yoga is calculated among highly recognized art of yoga forms. Practicing this on a regular basis establishes a link between internal peace and conversation with self. This ascertains tuning between one’s soul and global energy. The yogic form is considered to have originated ages ago in the Himalayas, followed by yogis for disciplined sustenance and peace of soul during those days of yore. The yoga form focusing on the mind’s capabilities and potential has also found significance in the modern living style. The word Laya in Sanskrit means extinction or merging. The yogic art is also recognized as Kundalini yoga, as Kundalini energy is boosted and is succeeded by deep meditation (Dhyana). In this manner, Laya yoga supports individuals to reach the level of highest consciousness. Like any other yoga form, Laya yoga begins with cantered breathing and gentle stretching exercises. Thereafter, yoga mudra is completed, which is again followed by relaxation exercise. Kundalini yoga practice is a combination of spiritual and physical. This style is all about delivering the kundalini energy in your body said to be caught, or coiled, in the lower spine. These classes work your core and breathing with fast- moving, invigorating postures, and breathing exercises. These classes are moderately intense and can involve mantra, chanting, and meditation. Self-Instructional Material 15 Yoga and its Application 2.3.8 Application of Tantra Yoga Tantra Yoga had been one of the dominant powers for the spiritual regeneration of the Hindus. When practiced by the unenlightened, ignorant, and unqualified persons, NOTES it has led to specific abuses; and there is no doubting that some degraded forms of Saktism have tried nothing but magic, immorality, and magical powers. The Tantras are not books of magic spells, sorcery, witchcraft, or any mysterious formulas. They are beautiful scriptures. All persons without the differentiation of caste, creed, or colour may draw inspiration from them and attain spiritual strength, wisdom, and eternal bliss. Mahanirvana and Kularnava Tantras are the essential books in Tantra Sastra. Yoga Kundalini Upanishad of Krishna Yajurveda, Trisikha Brahmana, Jabala Darsana, and Varaha Upanishad are helpful for getting the experience of Kundalini Sakti and the methods to awake it and practice it to Sahasrara Chakra at the top of the head. The Tantra is, in some of its features, a secret doctrine. It is a Gupta Vidya (secret knowledge). You cannot receive it from the study of books. You will have to get the experience and practice from the practical the Tantric Acharyas, Tantrikas, and Gurus who operate the key to it. 2.3.9 Application of Raja Yoga/Radja Yoga Raja Yoga means impressive and is sometimes called the crown of Hatha Yoga. Raja adds strength after body and mind are purified and trained to stay calm and attentive. The improvement in our energy of power, because of Raja Yoga, moves all of our concentration toward the source of our being to become that Being. Raja Yoga is a complete system, also referred to as Ashtanga Yoga as of the eight (Astha) limbs (anga) the system rests on. Check Your Progress 1. What kind of knowledge is dealt with in Jnana yoga? 2. Name the yoga system which has come to us from Tibet. 3. Which yoga system is known as the crown of Hatha yoga? 2.4 YOGA/ASHTANGA YOGA Ashtanga is a practice of yoga that was introduced to the modern world by Sri K. Pattabhi Jois. If you visit an Ashtanga class at a studio, you will be driven nonstop through one or more of the Ashtanga series, while being encouraged to breathe as you move from pose to pose. Each round is a set sequence of asanas, always in the corresponding order. It is typically vigorous, fast-paced, and physically challenging. Self-Instructional 16 Material 2.4.1 Application of Yama and Niyama Yoga and its Application The first two stages of ashtanga yoga are known as Yama and Niyama. Yama indicates to control; Niyama, non-control. These two stages mean the don’ts, and the do’s on the religious path. NOTES Their primary purpose is to allow the milk of inner peace to be culled in the pail of the mind by filling holes that have been caused by anxiety, wrong attachments, hopes, and various forms of incompatible living. The laws of Yama (the Don’ts) are five:  Non-violence or Ahimsa  Non-sensuality or Brahmacharya  Non-lying  Non-greed or Non-attachment  Non-stealing It is exciting to note that all of these virtues are listed in negative terms. The assumption is that when we remove our delusions, we cannot but be helpful, truthful, considerate of others’ property, etc. as it is our generation to be good. We act differently not because it is natural for us to do so, but we have embraced an abnormal state of egoistical in harmony: The laws of Niyama (the Do’s) are:  Cleanliness  Contentment  Austerity  Self-study or Introspection  Devotion to the Supreme Lord 2.4.2 Application of Asana The third stage on the Ashtanga is known as Asana, which means, just, attitude. Some writers have attempted to make the point that it refers here to the need for practicing the yoga poses as a preparation for meditation. However, it was talking, not of practices, but of the different stages of spiritual development. Here, then, stance means no particular set of postures, but only the ability to hold the body still as a prerequisite for deep meditation. Any comfortable position will do, as long as the spine is kept erect and the body relaxed. A sign of completion in Asana is said to be the ability to sit still, without affecting a muscle, for three hours. Many people meditate for years without achieving any notable results, just because they have never trained their bodies to sit still. Until the body can be comprehended, higher judgments, so complex that they blossom only in perfect quiet, can never be achieved. Self-Instructional Material 17 Yoga and its Application It is good, of course, to function some of the yoga positions before meditation. These postures help one to attain Asana, or firm belief. Many inception students, however, make the impression of thinking that they must perfect their practice of the yoga postures before even attempting to meditate. This is quite NOTES untrue. It is not even necessary to practice the postures at all to learn meditation. The positions are only an aid, though a very great one, to reflection. 2.4.3 Application of Pranayama The fourth stage is Pranayama. Prana mean breath, but only because of the close connection that exists between the inspiration and the causative flow of energy in the body. The word, prana, refers primarily to the power itself. Pranayama, then, means energy control. This energy control is often affected by the aid of breathing exercises. Hence, breathing exercises can also be known as pranayamas. Its reference is to the energy control that is achieved as a result of various techniques, and not to the methods themselves. The word signifies a situation in which the energy in the body is accorded to the point where its movement is reversed—no longer outward toward the thoughts, but inward to the Divine Self. Only when all the power in the body can be guided toward one’s consciousness be intense enough to comprehend the veils of delusion and enter super- consciousness. The very energy with which we believe is the same energy that we apply to digest our food. To test this claim, consider how difficult it is, after a heavy meal, to think about weighty problems, and how bright the mind becomes after a fast. To redirect all the energy from the body to the account cannot but increase one’s awareness and the insight of one’s understanding. To address this energy inwardly is the first step in divine contemplation. 2.4.4 Application of Pratyahara The fifth stage is Pratyahara, the interiorization of the mind. Once the energy has been redirected towards its origin in the brain, one must then interiorize one’s cognizance, so that his thoughts, too, will not wander in endless bypaths of restlessness and misconception, but will be directed one pointedly on the profound mysteries of the indwelling soul. A thread must be assembled to one point before it can be put through the eye of a needle. Similarly, with the mind: It is necessary to concentrate one’s thoughts as well as one’s energies if he would hope to penetrate the narrow tunnel that leads to divine awakening. 2.4.5 Application of Dharana The sixth stage is known as Dharana, consideration, or fixed inner awareness. One may have been aware of inner spiritual realities—the inner light, for instance, or the internal sound, or deep mystical feelings—before reaching this stage, but it is only after reaching it that one can give himself entirely to deep concentration on those realities. Self-Instructional 18 Material 2.4.6 Application of Dhyana Yoga and its Application The seventh stage is known as Dhyana, reflection, absorption. By prolonged concentration on any phase of consciousness, one begins to assume himself its qualities. By meditating on sense of satisfaction, the Inner Self comes to recognize NOTES its happiness with the enjoyment of those pleasures; the person loses sight of the indwelling Self as the real source of his desires. (If anything material were a cause of happiness, it would generate happiness for all men. The fact that it does not determines that it is our reactions to those things, rather than the words themselves, that give us our enjoyment.) Again, by concentration on our faults, we only provide strength to those faults. (It is a severe mistake continually to call oneself a sinner, as many orthodox religionists would have one do. One should concentrate on virtue if he became virtuous.) By focusing on the inner light, then, or upon any other divine reality that one perceives when the brain is calm, one gradually takes on the characteristics of that spiritual reality. The mind loses its ego identification and begins to merge in the vast ocean of consciousness of which it is a part. 2.4.7 Application of Samadhi The eighth stage is known as Samadhi, means oneness. Samadhi comes after one determines to dissolve his ego awareness in the calm inner light. Once the grip of ego has been broken, and one feels that he is that light, there is nothing to preclude him from developing his consciousness to infinity. Check Your Progress 4. Define prana. 5. Name the seventh stage of ashtanga yoga. 2.5 ANSWERS TO CHECK YOUR PROGRESS QUESTIONS 1. Jnana yoga is the yoga of knowledge which deals with—not knowledge regarding intellectual sense, but the experience of Atman and Brahman and the recognition of their unity. 2. Yantra yoga is one of the most traditional recorded systems of yoga in the world which has come to us from Tibet, a land that holds a vast, rich Buddhist culture and heritage. 3. Raja Yoga is sometimes called the crown of Hatha Yoga. 4. Prana mean breath, but only because of the close connection that exists between the inspiration and the causative flow of energy in the body. 5. The seventh stage is known as Dhyana, reflection, absorption. Self-Instructional Material 19 Yoga and its Application 2.6 SUMMARY  The word ‘yoga’ proposes to bring the body and mind collectively to become NOTES a symphonic experience.  Human is a combination of physical, spiritual and mental being. Yoga helps the stable development of all the three. Yoga helps in learning the art of balance between mind, soul and body.  Physical education program helps children become competent in a variety of motor skills and movements. It helps to experience a broad range of movement activities and expand an understanding of movement principles, which incorporate body awareness, space awareness, and characteristics of the movement.  The role of yoga in education is dependent on several factors including the type of training that was being given to children throughout the world as well as the various levels of stress that children encounter in the classroom environment.  Karma is the sum of all our mental and physical actions, in this life and before. Karma Yoga is the yoga of self-transforming action or service, whereby the yogi directs all activities towards God.  Bhakti Yoga is the Yoga of compassion, selfless love, humility, purity, and the desire and firm intention to merge with God.  Jnana yoga uses our substantial mental powers to end the duping process, to know that we are even now and have always been free, infinite, perfect, and immortal.  Hatha Yoga is recognized for the asanas or postures.  Mantra Yoga is the kind of yoga that is functioned through the chanting of mantras. Thousands of mantras survive, and it is understood that the vibrations delivered by these mantras can help a person fulfil their dreams and even counteract diseases.  Yantra Yoga’s unique series of poses and movements, coupled with conscious breathing, can ease coordinate and arrange one’s energy so that the mind can rest and find its proper balance.  Laya Yoga is calculated among highly recognized art of yoga forms. Practicing this on a regular basis establishes a link between internal peace and conversation with self. This ascertains tuning between one’s soul and global energy.  Kundalini yoga practice is a combination of spiritual and physical. This style is all about delivering the kundalini energy in your body said to be caught, or coiled, in the lower spine. Self-Instructional 20 Material   Tantra Yoga had been one of the dominant powers for the spiritual Yoga and its Application regeneration of the Hindus. When practiced by the unenlightened, ignorant, and unqualified persons, it has led to specific abuses; and there is no doubting that some degraded forms of Saktism have tried nothing but magic, immorality, and magical powers. NOTES 2.7 KEY WORDS  Atman: It refers to the spiritual life principle of the universe, especially when regarded as immanent in the individual’s real self.  Brahman: It refers to the ultimate reality underlying all phenomena in the Hindu scriptures.  Dzogchen Teachings: It is a tradition of teachings in Tibetan Buddhism aimed at discovering and continuing in the natural primordial state of being.  Saktism: It is a major tradition of Hinduism, wherein the metaphysical reality is considered feminine and Parvati (goddess) is supreme. 2.8 SELF ASSESSMENT QUESTIONS AND EXERCISES Short Answer Questions 1. What is the definition of Physical Education? 2. Briefly list the principles of Yama and Niyama. 3. What is dharana? 4. Briefly explain the application of yoga in physical education. Long Answer Questions 1. Discuss the importance of Pranayama. 2. What are the applications of Karma yoga? 3. Examine the uses and meaning of Laya and Kundalini Yoga. 4. Explain the applications of the Tantra, Mantra and Yantra yoga. 5. Describe the applications of Ashtanga yoga. 2.9 FURTHER READINGS Chandrasekaran, K. 1999. Sound Health Through Yoga. Madurai: Prem Kalyan Publications. Iyengar, B.K.S. 1989. Light on Yoga. London: Unwin Paper Backs. Self-Instructional Material 21 Yoga and its Application Satyananda, Saraswati Swami. 2007. Meditations from the Tantras. Munger: Yoga Publications Trust. Sivananda Yoga Centre. 2003. The Sivananda Companion to Meditation. New York: Simen & Schuster. NOTES Self-Instructional 22 Material  Importance of Yoga in UNIT 3 IMPORTANCE OF YOGA IN Physical Education PHYSICAL EDUCATION NOTES Structure 3.0 Introduction 3.1 Objectives 3.2 Yoga and Physical Education 3.3 Ashtanga Yoga and Its Importance 3.4 The Importance of Yama 3.5 The Importance of Niyama 3.6 The Importance of Asana 3.7 The Importance of Pranayama 3.8 The Importance of Pratyahara 3.9 The Importance of Dharana 3.10 The Importance of Dhyana and Samadhi 3.11 Answers to Check Your Progress Questions 3.12 Summary 3.13 Key Words 3.14 Self Assessment Questions and Exercises 3.15 Further Readings 3.0 INTRODUCTION Being fit is very important in regular life. And to be fit, there is nothing better than physical exercises, activities, and sports. If these are practiced from childhood, one can gain the benefits of them in later life. That is why the physical education must be given utmost importance from school level. School is the place where kids get the best lessons of their life, which play an important part in shaping up their future life. If they understand the importance of physical education at their school, it will help them to get an energetic body and active mind in the future. Now, if physical education comprises of yoga, then that will be the best for the students. Yoga helps to create balance; it powers up the inner strength, improves postures and breathing technique. Once a student learns these techniques from childhood, he/she can get the benefits of yoga in their future. Yoga not only helps them to stay fit physically, but also regular practicing of asanas can improve their memory and concentration power, which are quite necessary to be focused in their studies and career. Self-Instructional Material 23 Importance of Yoga in Physical Education 3.1 OBJECTIVES After going through this unit, you will be able to: NOTES  Discuss the importance of yoga in Physical Education  Describe the meaning of Astanga Yoga  Explain the significance of Samadhi 3.2 YOGA AND PHYSICAL EDUCATION The meaning of ‘Yoga’ is to ‘join or yoke together’. While it is a part of physical education, it becomes more beneficial as students get to practice it together at a certain point of the day. Yoga is not a mere form of exercise. It is the practice where the mind, body and soul are merged into one and students get to learn the balancing experience of these three entities. Why is yoga important in physical education? Here are the reasons: 1. Yoga Strengthens the Core Muscle and Improves Flexibility The importance of physical education is crucial in every student’s life. Student life is the time when their mind and body are in the growing process. Yoga helps in this changing phase by improving flexibility and strengthening core muscles and helping in cardio training. Which yoga exercises are of help here? Go for plank and Chaturanga, which target the abdominal muscle and help to flatten tummy. 2. Yoga Helps in Losing Weight Today, kids do not get enough space and time to play. Mostly, their activities are restricted within the school grounds. In addition, there are also problems of growing obesity among students. Each school should incorporate physical education so that students get involved in and stay fit. Yoga can play a huge part in losing weight. Yoga plays a pivotal role in losing weight. Besides that, yoga practices make body relax. When the body is in relaxed mode, the secretion of cortisol (known as the stress hormone) is limited. It plays a huge role in weight gain. When this is limited, automatically weight will be under control. 3. Yoga Decreases the Risk of Injury Getting into any sports or physical activities can lead towards injury if someone is not warmed up well. Yoga is the best way to warm up to avoid sudden injuries. If someone is returning to any sports after recovering from an injury, yoga will help to get body back on the track. Today, schools have yoga sessions with expert trainers and yoga therapists. It is important that the students talk to them before starting yoga sessions after getting back from any injury. Self-Instructional 24 Material 4. Yoga Improves Breathing Technique Importance of Yoga in Physical Education Following proper breathing technique helps students to concentrate more on studies or any other activities. Breathing exercise or Pranayama helps them to focus on their breathing, improves their posture and strengthens their lung capacity. In the NOTES breathing exercise, the nasal passage becomes clean and that keeps the central nervous system calm. This benefits the body and mind improving health both physically and mentally. 5. Yoga Improves Overall Health If one is suffering from any chronic condition; regular practicing of yoga can eliminate that from a young age. In addition, yoga asanas improve blood circulation throughout the body and remove the toxic elements faster. 3.3 ASHTANGA YOGA AND ITS IMPORTANCE Yoga is all about creating balance, improving flexibility, and strengthening in one’s body. It also helps the mind to work with enough balance. Yoga can be incorporated in a student’s life as physical education. It is always crucial, and holds a greater result in their studies, and later in life too. As one must know, yoga can ward many diseases and helps in stabling the mind, it also helps in weight loss, and heals any disease from the inside. There are many types of yoga postures; one of them is Ashtanga yoga. What is Ashtanga Yoga? As we have learnt in the previous unit, this yoga stance is also known as eight- limbed yoga. T. Krishnamacharya and Sri K Pattabhi Jois developed it. It is a dynamic stance of yoga, and it connects the body with the breathing process. It helps the body to stay in harmony with its physical and spiritual movements. It comprises of eight practices. They are:  Yama  Niyama  Asana  Pranayama  Pratyahara  Dharana  Dhyana  Samadhi Self-Instructional Material 25 Importance of Yoga in Everyday practice of Ashtanga asana will get several benefits. Here are the Physical Education some of its advantages: 1. Advancement of Endurance of the Core NOTES All kinds of back pain can be healed with Ashtanga yoga. Everyday practice of all the stances of this yoga can help get rid of the back pain. It works mostly well with the athletes. They can get the best result from this yoga position. They can feel that their back is getting the best relief from the practice of the same. 2. Increases Flexibility Ashtanga asana increases flexibility in a huge way. It helps in improving the flexibility of the hamstring and the movement of the trunk. The enhanced trunk movements help in the healthy activity of the spine and assists in the pelvic movement. Daily practice can get the best results for everyone. 3. Bodily Strength This yoga stance helps in improving bodily strength. Everyday practice can help one get back their physical strength to its best. Yoga helps in increasing the appetite, and it helps in storing energy, along with building physical strength. If anyone practices this yoga, they will get the best results for sure. 4. Spiritual Health Spiritual health is always important in human life. Ashtanga yoga helps in the enhancement of the level of spirituality, and its health. If spiritual health is intact, one can become happier being and stay in a calm mental environment. Spiritual health helps in increasing the mental state, and it is highly crucial for everyone to take care of that. With everyday practice of this yoga, anyone can achieve their best spiritual health. 5. Heart Health Ashtanga asana helps in enhancing the health of the heart. Any cardio workout will fail in front of this asana. It helps in providing the best heart health to anyone. Everyday practice of this asana helps in weight loss. Additionally, anyone who wants to stay fit can practice this asana every day and get their desired results. 6. Mental Health This very yoga helps in achieving mental stability. Mental health is important and practicing this yoga stance everyday will bring back that mental stability and health in full force. 7. Helps in Breathing It helps in breathing by passing the air through the nostrils without affecting the process. With the daily practice of this asana, one can get back their normal Self-Instructional 26 Material breathing. The airways of the body start to work properly with the help of this Importance of Yoga in Physical Education yoga asana. 8. Prevention of Hypertension Hypertension can be prevented by practicing of this yoga everyday. It helps in NOTES lowering the high blood pressure and normalize the blood flow inside the body. People who are suffering from high blood pressure can get rid of it with the daily practice of Ashtanga asana. Check Your Progress 1. Who developed by Ashtanga Yoga? 2. List the eight practices of Ashtanga Yoga 3.4 THE IMPORTANCE OF YAMA Yama is the first one of the eight limbs of Ashtanga yoga. It means control. It teaches people the base of social behaviour on a spiritual path. It teaches how a yogi or a saint lives their life with all the essential rules based on which the world is moving. This lifestyle is the staple of life, and is in harmony with the earth. What is Yama? Yama is also known as the ‘five restraints’. These are the observance that a person should practice in their life. These behavioural codes are the moral of life, just as a yogi relates to life. If a person practices Yama, they will be able to live life more peacefully and can balance the same as well. Improvement of relations and character development will happen, as the spiritual state will enhance. Yama comprises five great vows. These vows are universal morals, and so many people in the world honour it today. It can also be referred to as Don’ts to be followed by a yogi. Let us have a look at each of these vows:  Ahimsa This means non-violence or harmlessness. It calms down a creature and helps them stay in better harmony with other living beings at the same time. It also means that one should maintain friendliness with everyone and try to spread the word of Ahimsa everywhere. It also indicates that everyone should fight the looming dangers or any kind of ill force and keep a mindset that helps in perceiving the potential dangers. The main point of Ahimsa is to refrain ourselves from any kind of harmful violence, that can disrupt the balance of society and the world as well.  Satya This principle guides a person to restrain themselves from dishonesty or lies. It means the truth. Truth and honesty are the two staple of life, based on which a Self-Instructional Material 27 Importance of Yoga in person can build himself a life that is true, and ideal. Satya is the principle that tells Physical Education a person to clutch on to the truth all the time and refrain themselves from any kind of lie, or dishonesty. If one conveys an upsetting information or lies to another they are breaking this very rule of life, and they are leading themselves towards an NOTES unethical lifestyle. It als