Yoga, an intro, feb 2016 sathyasai
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Transcript of Yoga, an intro, feb 2016 sathyasai
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Dr. Meena RamanathanCoordinator cum Yoga Therapist, CYTER,
Mahatma Gandhi Medical College & Research InstitutePondicherry
Learning objectives
• Give meaning and definitions of yoga• Name the 8 limbs of yoga & briefly describe each• State the unique features of yoga• State the benefits of yoga practice• Describe the relevance of yoga to the modern
society• Name health problems caused/aggravated by
stress
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Yoga: historical
• Rigved, yunjate man ut yunjate, 5:81:1
• Yajurved, yoge yoge tavastaram,11:14
• Upanishads: derived from Ved
• Bhagavadgita (3000 BC)Term “yoga” 105 times in 700 verses
• Patanjali’s Yog Darshan (200 BC)
• Modern research
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Meaning / definitions
• Yuj: yog, yoke, yunjan, union, one-ness, harmony
• Samatvam yog uchyate, Bhagavadgita, 2:48
• Yogah karmasu kaushalam, Bhagavadgita, 2:50
• Yogah chittavritti nirodhah, Yoga Darshan, 1; 2
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Yoga is• Scientific-spiritual discipline • Most precious gem of our cultural heritage
• Practical philosophy
• Science of man and his potential
• Holistic / holy science
• Ancient marvel & India’s gift to the whole world
A way of life based on a view of life
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.
Spirit
Yoga
Body Mind
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Ashtang (8 – limbed) raj yoga
Bahirang (outer) discipline:
1. Yam: 5 moral-ethical codes
2. Niyam: 5 personal disciplines
3. Asan: Steady postures
4. Pranayam: Yogic breathing
Antarang (inner) discipline:
5. Pratyahar: control of senses
6. Dharana: concentration
7. Dhyan: meditation
8. Samadhi: super conscious state
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1. Yam: 5 moral – ethical codes (Affect other members of society)
i) Ahimsa: Vair tyagah, Yog Darshan, 2: 35
Non violence Absence of ill will and enmity
Animals (cow, dog) serve usTo kill them is inhumanVegetarian: human value, health benefit
Respect & love for life
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1) Ahimsa: Non violence (Respect & love for life)
2) Satya: Truthfulness; Harmony between thought, word & deed
3) Asteya: Not to steal; Not to take what is not your’s
4) Brahmacharya: celibacy (?)
5) Aparigraha: not to hoard; Control of greed freedom from attachment
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Moral lifestyle
Conscience is clear
No wastage of mental & physical energy
Energy channelised for higher pursuits
Material & spiritual progress
Real anand
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• Morality is the very basis of yoga
• Ensures inner & outer peace
• Morality + doing your duty selflessly
• Spirituality / maanav dharm / human values
• Universal great vows
Sarvabhowma mahavratam. Yog Darshan, 2: 31
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Niyam: 5 personal disciplines
1) Shouch: cleanliness. Outer & inner purity
2) Santosh: contentment. No dissatisfaction happiness
3) Tapas: disciplined & dedicated life.Worthwhile progress
4) Swadhay: study enlightening books, introspection. Enlightenment, purification of intellect.
5) Ishvar pranidhan: devotion to God
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3. Asanas: the yogic postures
Stable / firm & comfortableSthir sukham asanam. Yog Darshan, 2: 46
Physical exercise / games: Speed, perspiration, adrenalin release
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Asanas:
• Slow, controlled, graceful movement
• Respiration, endorphin release
• Co-ordinated with breathing
• Practice meditatively with full awareness
Categories of Asanas
i. Meditative asanas: padma, ardha padma
ii. Cultural asanas: bhujangasana, tadasana- strength, flexibility, balance, work on back bone
iii. Relaxative asanas: shavasana, makarasana
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4. Pranayamathe yoga breathing techniques
Prana: universal, Divine energy
Ayama: expansion, increase
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• We are energetic, vibrational beings
• Breath is our life force
• Supports us physically
• Influences our emotions
• Increase prana by deep & meditative breathing
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Benefits of pranayama• Physiological: economical, better O2 supply,
BP
• Calms nervous system & mind
• Facilitates meditation
• Enhances vitality, health & healing
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5. Pratyahara• Pratya: reverse
• Our body requires food, exercise & rest
• Our mind requires inner discipline
• Direct our senses & mind inward
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6. Dharana
• Ordinary, untrained mind is a clutter of thoughts
• Focus the mind on the object of meditation
• Dharana means concentration
Desh bandhasya chittasya dharana. Y D, 3: 1
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7. Dhyana
• Dhyan is continuous & deep concentration Tatra pratyaya ekatanata dhyanam. Y D, 3: 2
• Devotion & spiritual content
• Aim is conscious union of individual consciousnesswith Divine Consciousness leading to samadhi
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8. The joy of samadhi• In samadhi, consciousness merges with consciousness
• One acquires Divine qualities
• Super conscious state
• Anand ( joy )
• Mukti ( liberation )
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Yoga is wholisticHolistic health:
Physical
Mental
Spiritual
Holistic nature:
Promotive
Preventive
Curative
Development:
Horizontal
In-depth
Vertical
Effect is augmentative
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Advantages of yoga
• Science, philosophy, art
• Economical: saves time, energy, resources
• Ideal for prevention and management of stress
• Time–tested tradition
• Stress-free, low impact
Ideal relaxing technique
Contd ….
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…. Contd.
• Enhances strength as well as flexibility
• Improves cardio-respiratory function
• Effect on brain, mind & soul
• Strengthens immune system
• Superior
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Benefits of yoga• Physiological benefits
neurophysiological changes, autonomic balance, cardio-respiratory function, immunity, ability to withstand stressors
• Psychological benefitstranquil and one- pointed mind, improved memory & problem solving ability, flowering of creative abilities
• Moral-spiritual benefits“sees” divinity in all, social harmony, liberation
• Therapeutic potentialnon-drug & holistic treatment - age-related chronic disorders, inexpensive & safe, complementary to other systems
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Relevance of yoga for modern society
• “Modern” man is victim of everyday stress
• Type “A” personality: restless, “hurry sickness”
• Material progress without parallel inner development disharmony stress
• excessive / chronic / repetitive stress disturbed mental & physical equilibrium wide range of mental & physical disorders
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Health problems caused / precipitated / aggravated by
stress1. Anxiety neurosis
2. Eating disorders
3. Addiction
4. Muscle spasm & pain
5. Impaired immunity
6. Auto-immune diseases
1. Cardiovascular problems
2. Respiratory problems
3. Gastrointestinal problems
4. Sexual problems
5. DM, thyroid dysfunction
6. Autonomic neuropathy
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Unhealthy relaxation:
Unhealthy eatingAlcoholSmokingDrugsTV / internet Romancing
Yogic relaxation:
ShavasanaDhyanaSlow pranayamasSlow asanasBhajan singing
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Therefore Arjun, be thou a yogi. Bhagavadgita, 6: 46tasmaad yogee bhavaarjuna.