Introduction to The

Science of Yoga

and Meditation

Yoga

Definition:

– To yoke, to join,

– To bring the mind,

body and spirit

together in a

harmonious state

– Spirit means to

breath – therefore

yoga is a “spiritual”

breathing practice

Branches of Yoga

Bhakti Yoga

Devotion to selfless service and love

Hatha Yoga

Ha = Sun

Tha = Moon

Asana = postures

Purpose: to bring right and left side of body in harmony –male/ female sides

Karma Yoga

your actions, volunteer work, selfless acts of kindness

Mantra Yoga

Using sound, chants, music

in yoga practice

Laya Yoga

Tantric practices, kundalini

yoga, healing practices as

you share breath with

another

Raja Yoga

The yoga of “royalty” – the

eight fold path

Branches of Yoga

• Kriya Yoga

Kriya means "ritual action". Known as the Yoga of Ritual Action, Kriya Yoga is union with the Infinite through a certain action or rite. It was introduced to the West in the 1920s by Paramahansa Yogananda, author of the well-known Autobiography of a Yogi.

Jnana Yoga

Yoga of intellect, study of scriptures, intellectual thinking and discussions, study groups

Hatha Yoga

Common branch of yoga practiced in US

Many styles of Asana:– Bikram*

– Ashtanga*

– Power

– Traditional Hatha

– Kripalu*

– Viniyoga

– Svaroopa Yoga

– Anusara

– Iyengar*

– Sivananda

– Ananda, etc.

8 Fold Path - Raja Yoga

Yama– Ahimsa

Nonviolence

– Asteya

Nonstealing

– Satya

Nonlying

– Brahmacharya

Celebacy or monogamy

– Aparigraha

Nonhoarding

Greedlessness

Niyama– Saucha

Cleanliness of body

– Santosha

Contentment

– Tapas

Discipline

Austerity

– Swadhyaya

Self-inquiry

Self-study

– Ishwara Pranidhana

Study of ancient scripture and texts

8 Fold Path

Asana – “sacred geometric” postures

Pranayama (breathing practice)

Pratyahara

(withdraw within)

Dharana

(one pointed focus)

Dhyana

(absorption)

Samadhi

(bliss state)

Meditation

Ceasing the fluctuations of the

mind (thoughts are frequencies

– waves and particles)

Meditation Techniques

Guided Imagery

Vipassana – mindful meditation

Breath awareness

Third Eye Focus (front of forehead) and watch for the next thought)

Prayer

Repetition of a sound –mantras

Repetition of a word (Transcendental meditation)

Silva Mind control)

Gyan Mudra

(Mudra of Knowledge):

Method:

Touch the tip of the thumb to the tip of the index

finger, with the other three fingers stretched out.

As it is a mudra of knowledge, it enhances the

knowledge. The tip of thumb has centers of pituitary

and endocrine glands. When we press these centers

by index finger the two glands work actively.

Time duration:

There is no particular time duration for this mudra.

You can practice by sitting, standing or lying on bed

whenever and wherever you have time.

Benefits:

– Increases memory power and sharpens the

brain

– Enhances concentration and prevents Insomnia

– If we practice it regularly, it will cure all

psychological disorders like Mental, Hysteria,

Anger and Depression

Prithvi Mudra

(Mudra of Earth):

Method:

Tip of the ring finger touches the tip of the

thumb, with the other three fingers stretched

out.

Specialty:

It reduces all physical weaknesses.

Time Duration:

It has no particular time duration. You can

practice it any time you want.

Benefits:

– It helps to increase the weight for weak

people

– It improves the complexion of skin and

makes the skin to glow

– It makes the body active by keeping it

healthy

Varuna Mudra

(Mudra of Water):

Method:

Tip of little finger touches the tip of

thumb, with the other three fingers

stretched out.

Specialty:

It balances the water content and

prevents all diseases which come due

to lack of water.

Time Duration:

It has no specific time duration and one

can practice it according to their time.

Benefits:

– It retains clarity in blood by

balancing water content in the

body

– Prevents the pains of

Gastroenteritis and Muscle

Shrinkage

Vayu Mudra

(Mudra of Air):

Method:

Keep the index finger on the base of the

thumb and press with thumb keeping the

other three fingers straight.

Specialty:

It prevents all the diseases that occur due

to the imbalance of the air.

Time Duration:

The practice of this mudra for 45 minutes

reduces the severity of the disease in 12

to 24 hours. For better results practice it

for two months.

Benefits:

– It cures Rheumatism, Arthritis, Gout,

Parkinson's disease and paralysis

without any medicine

– It is useful for Cervicall Spondilytis,

paralysis to face and catching of

nerve in neck

– It corrects the disorder of gas in the

stomach

Shunya Mudra

(Mudra of Emptiness):

Method:

Keep the middle finger at the

mount of Venus and press it with

thumb.

Specialty:

It reduces the dullness in our

body.

Time Duration:

One can practice it for 40 to 60

minutes daily until to be cured

from the disease.

Benefits:

– It relieves an earache within

4 or 5 minutes

– It is useful for the deaf and

mentally challenged, but not

for inborn ones.

Surya Mudra

(Mudra of Sun):

Method:

Bend the ring finger and press it with

thumb.

Specialty:

It sharpens the center in thyroid gland.

Time Duration:

Practice it daily twice for 5 to 15

minutes.

Benefits:

– It reduces cholesterol in body and

helps in reducing weight

– It reduces anxiety

– It corrects indigestion problems

Prana Mudra

(Mudra of Life):

Method:

Bend ring finger and little finger and

touch the tip of thumb with their tips

keeping the remaining two fingers

stretched.

Specialty:

As it is the mudra of life, it improves the

power of life. Weak people become

strong. It reduces the clamps in blood

vessels. If we practice it regularly, we

will become active.

Time Duration:

No specific time duration. One can

practice it any time.

Benefits:

– It improves immunity

– Improves the power of eyes and

reduces eye related diseases

– It removes the vitamin deficiency

and fatigue

Apana Mudra

(Mudra of Digestion):

Method:

The tips of middle finger and ring finger

touch the tip of thumb while the other

two fingers are stretched out.

Specialty:

It plays an important role in our health

as it regulates the excretory system.

Time Duration:

Practice it daily for 45 minutes, but

practice for longer time yields more

benefits.

Benefits:

– It regulates diabetes

– It cures constipation and piles

– It helps excreting the normal waste

regularly

Apana Vayu Mudra

(Mudra of Heart):

Method:

The tips of the middle finger and ring

finger touch the tip of thumb, while the

index finger touches the base of thumb

and little finger stretched out.

Specialty:

It benefits the heart. It works like

injection in the reduction of heart attack.

It is as powerful as sorbitate tablet. It

reduces the gas content in body.

Time Duration:

Practice it as many times as you can.

Heart patients and BP patients can

practice it for 15 minutes daily twice for

better results.

Benefits:

– It strengthens the heart and

regularizes palpitation

– It regulates excretory system

– It redeems gastric trouble

Linga Mudra

(Mudra of Heat):

Method:

Interlock the fingers of both the hands and

keep the thumb of the left hand vertically

straight and encircle it with the thumb and

the index finger of the right hand.

Specialty:

It generates heat in our body. Take milk,

ghee, more water and fruit juices in addition

to practice of this mudra for much benefits.

Time Duration:

Practice it any time you want. But don't

practice it a lot as it produces heat in the

body. It can cause sweating even in winter if

you practice it longer.

Benefits:

– It stops production of phlegm and gives

power to lungs

– It cures severe cold and bronchial

infection

– It invigorates the body

Bandhas

Bandhas are internal

muscular holds used to

generate heat and focus

energy in three parts of the

body.

They are primarily used

during pranayama (yogic

breathing) practice, although

they can be performed

during yoga poses (asana) as

well.

Mula Bandha

To perform mula bandha, exhale and access your pelvic

floor, the space between your pubic bone and tailbone.

Gently pull it upward toward your belly button.

At first you may need to simply contract and hold the

muscles around your anus or genitals or both until you get

a feel for things down there. However, what you really

what to focus on and lift is the perineum, that ticklish spot

between your anus and genitals.

While holding the lock, do not hold your breath. Breathe

naturally. Engaging mula bandha while doing yoga poses

adds to the concentration and the integrity of the poses.

Uddiyana Bandha

To perform the abdominal lock, sit in a comfortable cross-legged half-

or full-lotus position. Exhale completely. Then draw the abdomen in

and up without inhaling. Draw everything up and underneath the rib

cage. To unlock, relax the abdomen and inhale. Repeat often.

As with the mula bandha, the uddiyana bandha can also be used

during yoga poses. The bandha naturally massages and cleans the

abdominal organs, and the gentle pressure from the breath intensifies

this therapy.

Because of the contracting and lifting movements in both the mula

and uddiyana bandhas, they are complimentary and should be

attempted together if possible. Lifting and contracting the pelvic floor

facilitates doing the same with the abdomen.

Combining these locks while practicing yoga asana is exceptionally

beneficial.

Jalandara BandhaTo do the throat lock, sit, as before, in a comfortable cross-legged, half-

or full-lotus position. Partially inhale, and then hold your breath.

Drop your chin about halfway to your chest. The pull your chin back

toward your chest so that your neck is in line with your spine, not

rounded. Hold your breath as long as you comfortably can. You will feel

the lock high in your throat and along your neck almost in to your scalp.

This bandha contributes to correct posture and is believed to take

pressure off the heart and lungs.

Of the three, this is the most difficult bandha to precisely achieve.

Serious practitioners should consult a teacher well versed in yogic

breathing techniques.

Performing all three locks at once -- the mula, the uddiyana and then

the jalandara -- creates what is called the Mahabandha, the Great Lock,

which is said to renew nerves and glands as well has lower blood

pressure.

The bandhas can be performed anywhere, while sitting in traffic,

balancing your checkbook. They can be done together, separately or

integrated in to asanas

Pranayama

Pranayama Benefits

We can regain our ability to breath in a slow, deep, and healthy

manner through pranayama - breathing from the belly button on up.

Increases the rate of metabolism (to aid with weight loss) - also Agni,

the digestive fire, is extremely important in Ayurveda (Eastern

Medicinal Branch of Yoga) - having a healthy digestion will improve

your entire state of health - body and mind.

Strengthens the immune system.

Calms and steadies the mind.

Improves focus and concentration.

Can raise or lower blood pressure, depending upon the technique

chosen and the desired result.

Body uses oxygen more efficiently, increasing our health.

Provides sufficient oxygen for the functioning of every cell in our body.

Without sufficient oxygen, we cannot metabolize food properly, and

nutrients are wasted (take time to breathe deeply between your bites

of food during mealtimes - aids digestion in many ways).

Forms of Pranayama

Udana vayu is the vital force centered

in the throat.

Prana vayu is the vital force centered

in the heart, chest and lungs and, by

extension with the nose and mouth.

Samana vayu is centered in the

abdominal area and is associated with

digestion and maintaining the

balanced functioning of the abdominal

organs.

Apana vayu is centered in the

intestines and is associated with

exhalation, elimination as well as with

the reproductive system.

Vyana vayu pervades the entire body

and is especially active in the limbs.

Pranayama Techniques

Langana

Sitali or Sitkari

Chandra bhedana

Anuloma Ujjayi

Anuloma Krama

Kapalabhati

Nadi Shodhana

Ujjayi

Viloma Ujjayi

Surya Bhedana

Viloma Krama

Bhastrika