Yoga for Beginners

Wathch Video-"Yoga Instruction-Baba Ramdev(PRANAYAM & AASAN) Part 1, Part 2

Yoga is one of the most ancient cultural heritage of India. The word yoga in Sanskrit means "to unite", and so yoga can be said to connote a unitive discipline. In this sense it is an exercise in moral and mental cultivation that generates good health (arogya), contributes to longevity (chirayu), and the total intrinsic discipline culminates into positive and perennial happiness and peace. Therefore, yoga is the said to be indispensable of the ultimate accomplishment in life. It is a science that affects not only the conscious self but the subconscious as well. It is a practical physiological training (kriya yoga), which if practiced can exalt man to the 'supra mundane level'.

Yoga is a practice or disciple one utilizes in order to achieve a profound transformation of consciousness. This transformation is accomplished when the seeker realizes the distinction between the ego-dominated physical body and the infinite qualities of the soul. With this knowledge, the psychic and intuitive aspects of the individual are heightened and there is the knowing of oneness and connection to the workings of the universe. At a certain point, one arrives at a place of liberation from the self and in union with the SELF; the unity of oneself with All There Is.


Yoga is an all-embracing way of life, a science of self-culture and mental discipline that ensures the purgation of the ignoble in man and brings forth what is most noble in him. It is pertinent to all people irrespective of his caste, creed, sex, and religion. It can be beneficial to all - the good and the bad, the sick and the healthy, the believer and the non-believer, the literate and the ignorant, the young and the old. A person may begin at any age and can go on reaping its benefits.

In yoga, there are a number of paths one can use to reach liberation or transformation.

Raja (Royal Yoga) - A practice of meditation where the seeker eventually hopes to find union of the self with the universal reality. The seeker becomes more aware of his or her true self and of who he or she really is. When union is reached, the two are realized to be one and the same.

Bhakti (Path of Love) - Love and devotion for God. It is not ritual worship, but rather, total surrender of the self with reverence to God. It is the path of the heart where one directs and focuses the emotions into spirituality. The practice of universal love which has no preference of class or status.

Karma (The path of action) - This is the practice of unselfish doing of deeds to benefit others and the self without requiring something in return. The path of one who lives in the world interacting with other people, learning how to pro-act rather then to react in human relationships.

Hatha - The path of separation of the self from the body and its consciousness. Through physical exercises the body is prepared for the kundalini force to aid the seeker in attaining the union with the universal consciousness or soul.

Jnana (Knowledge and intellect) - One has the desire to know the ultimate reality through universal love and knowledge of the ultimate truth. Not love for objects, but the infinite and universal truth that underlies all of existence, seen and unseen. This is the knowing of the mind, the knowing of the ultimate reality.

ORIGIN OF YOGA

‘Yoga’ -the very word radiates peace and tranquility. This feeling probably stems from the etymology of the word.

The word Yoga is derived from the Sanskrit word 'Yuj' which essentially means to join or unite. The union referred to is that of the individual self uniting with Cosmic Consciousness or the Universal Spirit. Yoga is a means to achieving this goal.

Born in India, almost 26,000 years ago, Yoga is believed to have evolved during the period of the ‘Sat Yuga’, also called the Golden age. This period became known as a time of everlasting peace and abundant blessings, filled with seekers of the Eternal Truth. That is why, probably, even today we associate yoga with sages and hermits.

It was not until the discovery of the Indus- valley civilization, the largest civilization, that knowledge about the origin of Yoga surfaced. Excavations give evidence of yoga’s existence during this period; yogi -like figures engraved on soapstone seals have been unearthed. In fact, it was the Aryans, migrating from the north- west, who were instrumental in discovering yoga.


PATANJALI YOGA

Patanjali is regarded as a divine incarnation of the serpent Anantha, who is revered as the ‘supporter of the whole universe’. He is the Adhisesha of Lord Mahavishnu.

It is believed that on instructions from a great teacher, Patanjali identified all the teachings in the Vedas about the mind and presented them in a precise and organized form called ‘yoga’.

Patanjali’s yoga system aims to unite the individual self with the Supreme One. According to Patanjali, one can attain this union by controlling and eliminating the ever- arising ‘vrittis’ or modifications of the mind. He also suggests that the mind, in turn, can be controlled through the right kind of discipline and training.

Patanjali says that there are basic obstacles pervading the mind that are not conducive to yoga practice. He divides these obstacles into two groups:

1. Antarayas (intruders in the path of yoga)
2. Viksepasahabhuvah (co-existing with mental distraction)

There are nine Antarayas. They are:

1. Vyadhi (physical disease)
2. Styana (mental laziness)
3. Samsaya (doubt)
4. Pramada (heedlessness)
5. Alasya (physical laziness)
6. Avirati (detachment)
7. Bhrantidarsana (false perception)
8. Alabdha- bhumikatva (non-attainment of yogic states)
9. Anavasthitatva (falling away from yogic states attained)

Vyadhi means physical disease and is the first obstacle to the practice of yoga. If the body is inflicted with disease, it has to be cured and restored to a healthy state. Disease causes disturbance in the mind and makes it impossible to practice yoga or, for that matter, any other form of physical discipline.

Styana refers to mental laziness. This trait in the human psyche makes one desirous of the fruits of action without the required effort. Discrimination and will power should be cultivated to do away with mental laziness. Discrimination helps us to understand the benefits of yogic disciplines.

Samsaya means doubt. When one tries to control the mind, doubts arise. The mind does not know the benefits of concentration. Therefore, faith in oneself, the spiritual teacher and holy books is essential. Faith is necessary to dispel doubt.

Pramada means heedlessness. If one is heedless to cultivate virtues and follow truth, then the practice of yoga is not possible. Lack of vigil will lead to a steep fall in spiritual life.

Alasya or physical laziness (sloth) will attract ills like poverty. One should involve oneself in healthy activities to overcome such laziness.

Avirati refers to detachment. To practice yoga, the mind should be purified of material desires and a sense of detachment should be cultivated.

Bhrantidarsana or false perception leads to self-conceit. This trait is not good for anyone who is keen to practice yogic disciplines.

Alabdha bhumikatva means non-attainment of yogic states due to evil tendencies in our personality. These should be recognized and eliminated by dispassionate and deep introspection. Otherwise, progress is hindered.

Anavasthitatva means falling away from yogic states after reaching them. A person who has reached a lofty mental state can slide to a slow ruin, with just one base action. So, actions leading to a downfall have to be obliterated.

Pranayama

The Gita says," Others offer Prana (outgoing breath) in Apana (incoming breath) and Apana in Prana, restraining the passage of Prana and Apana, absorbed in Pranayama. Pranayama is a precious Yajna (sacrifice).”

Pranayama is the method of breath control. Proper breathing and awareness of the breath is very important. Swami Yogananda says, "Breath is the cord that ties the soul to the body". Your breathing directly affects the mental states. Breathing exercises help to control bodily functions. A regular, deep breath enables one to feel calm and an irregular breath can make you feel anxious. Yoga Breathing helps to re- charge the cells in the body and re- energizes the brain cells; thus, the body is rejuvenated.

Sit cross-legged as in padmasana. Close the right nostril with the right thumb and inhale very, very slowly through the left nostril. Then with the little and ring fingers of the right hands close the left nostril. Retain breath as long as you can. Then exhale very slowly after removing the thumb. This stage constitutes one process.

Again, inhale through the right nostril, retain the breath and exhale through the left nostril. This ends the process. One can do 20 in the morning and 20 in the evening.

Benefits

* This breathing exercise cleanses the body of diseases.
* It steadies the mind and helps in concentration.
* It improves digestion.
* It increases appetite.