Development of personality is an important issue. Personality starts developing since birth, but it assumes great importance during adolescence, when reorganisation of personality takes place.
Personality is a very common term which is used in our day-to-day life. It tells us what type of person one is. We know that each person generally behaves consistently in most of the situations. The examples of this consistency can be seen in a person who remains friendly or a person who is generally kind or helpful in most situations. Such a consistent pattern of behaviour is termed as personality. It can be called as the sum total of behaviour that includes attitudes, emotions, thoughts, habits and traits. This pattern of behaviour is characteristic to an individual.
There are various dimensions of personality. These dimensions are related to physical, emotional, intellectual, social and spiritual aspects of our behaviour. For a holistic personality development, yoga plays an important role.
Yoga and Personality Development
Yogic practices are found effective for development of all dimensions of personality. Let us talk about the yogic practices that influences development of different dimensions of personality
Yoga and Physical Dimension of Personality:
Physical dimension is related to our body. It means that all organs and systems of our body should be properly developed and function. It implies a healthy body without any disease. Yogic practices like asana, pranayama, and bandha play a beneficial role in physical development of children. There is a series of asanas and pranayamas which help to improve the functioning of the body.
Yoga and Emotional Dimension of Personality:
Yogic practices are effective for development of emotional dimension related to our feelings, attitudes and emotions. There are two kinds of emotions : positive and negative. For example love, kindness are positive emotions, while anger and fear (exam phobia) are negative emotions. Similarly, our feelings and attitudes may be positive and negative. For emotional development, positive feelings, attitudes and emotions should be developed and negative ones should be controlled, as the negative attitudes and emotions work as a mental block for the development of personality. Yoga plays a critical role in development of positive emotions. It brings emotional stability. It helps to control negative emotions. Yogic practices such as yama, niyama, asana, pranayama, pratyahara and meditation help in emotional management. For example, the principle of non-violence will protect us from negative emotions and develop positive feelings of love and kindness. Similarly, other principles of yama and niyama will help to develop positive emotions and attitudes in our personal and social life and therefore help in the management of emotions.
Yoga and Intellectual Dimension of Personality:
Intellectual development is related to the development of our mental abilities and processes such as critical thinking, memory, perception, decision making, imagination, creativity, etc. Development of this dimension is very important as it enables us to learn new things and acquire knowledge and skills. Yogic practices such as asana, pranayama, dharana, dhyana (meditation) help to develop concentration, memory and thereby help in intellectual development.
Primary socialisation, probably the most important aspect of the personality development takes place during infancy, usually within the family. By responding to the approval and disapproval of parents and grandparents and imitating their examples, the child learns the language and many of the basic behaviour patterns of her/his society. The process of socialisation is not limited to childhood, but continues throughout life and teach the growing child and adolescent about the norms and rules of the society in which she/he lives . Some key elements of this process include respect for others, listening carefully to other persons, being interested in them, and voicing your thoughts and feelings politely, honestly and clearly so that you can be easily heard and understood. Principles of yama include these key elements and are very important as these help us in the betterment of our relationships with our friends, parents, teachers and others.
Yoga and Spiritual Dimension of Personality:
This dimension is related to the development of values. It is also concerned with self-actualisation which is related to recognising one’s potential and developing them to the maximum. Proper development of this dimension helps the person to realise one’s true identity. For spiritual development, yama, niyama, pratyahara and dhyana (meditation) are helpful. Yama and niyama help to develop our moral values while pranayama, and meditation help us to realise our true self. Introspection is very effective for the development of ‘self’.
Yogic Practices for Personality Develoment
In the following section, we will discuss some yogic practices which contribute to the development of various dimensions of personality.
We begin with Surya Namaskara. Prepare the body by performing yogic micro practices.
Surya Namaskara (Sun Salutation)
Surya means ‘sun’ and namaskara means ‘salutation’ or ‘bowing down’. It consist of 12 postures. The regular practice of surya namaskara helps improve blood circulation throughout the body and maintain health, and thereby helps one to remain disease-free. Postures practised during surya namaskara act as a good link between warm-ups and asanas. Surya namaskara should preferably be done at the time of sunrise. It can be done any time on an empty stomach. However, morning is considered to be the best time for it. Adolescents should start doing surya namaskara daily to have healthy body and mind.
Let us perform surya namaskar by following the steps given below:
1. Stand erect with legs together and hands by the sides of the body. Bring both the arms to the chest with palms together in the prayer posture (Namaskarasana).
1. Stand erect with legs together and hands by the sides of the body. Bring both the arms to the chest with palms together in the prayer posture (Namaskarasana).
3. Exhaling, bend the trunk forward and place the hands on the floor besides the feet and forehead near the knees (Padahastasana).
4. Inhaling, stretch the right leg backward and bend the left leg at the knee. Tilt the head backward and, look up while arching the spine (Ashwasanchalanasana).
5. Stretch the left foot backward by the side of right foot, lower your head and move buttocks upwards. Keep arms and legs straight and heels on the floor (Parvatasana).
6. Lower the knees, chest and chin to the floor. Keep the hips slightly up. The toes, knees, chest, hands and chin should be touching the floor (Ashtanga namaskara).
7. Lower the hips. Raise the head and torso up to the navel region. Bend the head backwards (Bhujangasana).
8. Lower the head and trunk to the floor, now raising the buttocks and straightening the arms, bring feet towards the head. Head should be between the arms. Come to the postion 5 (Parvatasana).
9. By bending the left leg, bring it to the front between the hands. Take the right leg behind with knee touching the floor. Keep palms on both the sides of the left foot and head tilted backward and back arched. Look up (Ashwasanchalanasana).
10. Exhaling, bring the right leg forward and keep it by the side of left leg. Keep the hands on the floor on sides of the feet and head near the knees (Padahastasana).
11. Inhaling, raise both the arms above the head and bend the trunk backwards (Hastottanasana).
12. Come to the erect and straight position. Join both palms in prayer posture (Namaskarasana).
Benefits
• It helps to increase strength, endurance and flexibility.
• It regulates all the systems of the body.
• It improves concentration.
• It helps in removing excess fat.
• It helps in constipation and improve blood circulation in the body.
• It energises the body.
• It helps in increasing the height of the growing children and toning up the body.
• It revitalises the body and refreshes the mind.
• It stretches abdominal organs and improves digestion.
Limitation
One should avoid practising surya namaskara in case of high blood pressure, fever, heart diseases, hernia, slipped disk, intestinal tuberculosis and sciatica.
Asanas
We all know that asanas are beneficial for our physical and mental development. You have also learnt so many asanas in previous classes. Now, we will discuss some more asanas in this section.
Tadasana (Palm tree posture)
Tada in Sanskrit means ‘palm tree’. This is called Tadasana because in this asana the student stands straight like a palm tree. Hence, it has been named Tadasana.
Let us perform Tadasana by following the steps given below:
1. Stand erect, feet together, hands by the side of the thighs. Keep the back straight and gaze in front.
2. Stretch the arms upward, keep them straight and parallel with each other in vertical position, with the palms facing inward.
3. Slowly raise the heels as much as you can and stand on toes. Stretch body up as much as possible. Maintain the position for 5-10 seconds.
4. To come back, bring the heels on the floor first. Slowly bring down the hands by the side of the thighs and relax.
Benefits
• It gives vertical stretch to whole body muscles.
• It strengthens thighs, knees and ankles
• It helps improve height of the children.
• This posture plays an important role in increasing one’s self-awareness
• It helps to remove laziness and lethargy.
Limitation
• Those having complaints of vertigo should not practise this asana.
Katichakrasana (Lumber Twist Posture)
Kati in Sanskrit means ‘waist’ and chakra means ‘wheel’. In this asana, the waist is moved towards right side and left side. The movements of the waist along with arms look like a wheel. Hence, it is called Katichakrasana
Let us perform Katichakrasana by following the steps given below:
1. Stand erect on the ground with feet 12 inches apart.
2. Now, keep the arms out-stretched in front of the body with palms facing each other at the shoulder level.
3. While inhaling, swing the arms slowly towards right side of your body.
4. Twist your body from the waist to the right and take your arms back as far as possible
5. While swinging towards right side, keep the right arm straight and left arm bent.
6. Repeat the practice twisting toward left side as well.
Benefits
• It helps in making slim.
• It relieves constipation and makes the lumber region strong.
• It is good for respiratory ailments. Tuberculosis of lungs can be prevented.
• It strengthens shoulders, neck, arms, abdomen, back and thighs.
Limitation
• Do not practise it if suffering from chronic spinal pain or injury.
Simhasana (Lion Posture)
In Sanskrit Simha means ‘lion’. In this asana, the face with open mouth and tongue stretched out towards the chin resembles the fierce look of a lion, hence, it is called Simhasana.
Let us perform Simhasana by following the steps given below:
1. Sit in Vajrasana with palms on the respective knees.
2. Keep the knees apart.
3. Place both the heels upwards under perineum.
4. Place both the palms on the respective knees widely spreading out the fingers.
5. Lean forward and place the palms on the floor between the knees.
6. Open the mouth and stretch out the tongue as much as possible and gaze at bhrumadhya (centre of eyebrows).
7. Release the bhrumadhya dristi and relax your eyes.
8. Come to Vajrasana by placing the palms on the respective knees and relax.
Benefits
• It is beneficial for the muscles of the face and neck.
• The tongue becomes more elastic and healthier.
• Salivary glands become strong.
• It regulates functioning of thyroid.
• It helps in reducing dullness and depression and improves slurring of speech.
Limitation
• Do not practise if suffering from backache, arthritis of hip and knee, throat problems and pain in jaws.
Mandukasana (Frog Posture)
Manduka, a Sanskrit word means ‘frog’. In this asana, the final posture resembles the shape of a frog. Hence, it is named Mandukasana
Let us perform Mandukasana by following the steps given below:
1. Sit in Vajrasana.
2. Make the fists with thumbs inside and put them near navel and press the navel area.
3. Exhale slowly, lean forward from the waist, lower the chest, so that it rests on the thighs
4. Keep the head and neck raised and gaze in front.
5. Maintain the position comfortably for 5-10 seconds.
6. To release the posture, come back to the sitting position by raising the trunk; remove your fists from the navel area and sit in Vajrasana.
Benefits
• This asana is beneficial for the people having heavy bellies, thighs or hips.
• It eliminates gases from the abdomen.
• It benefits people suffering from constipation, diabetes and digestive disorders.
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