Yoga is a science of living. It needs to be incorporated in daily life. It works on physical, mental, emotional, social and spiritual levels of human beings. Yoga helps in improving the quality of life. For example, yoga teaches us how to think, behave and grow to become a fully mature person. Yoga brings harmony between body and mind. It is an art and science for healthy living.
The word ‘yoga’ is derived from the Sanskrit word ‘yuj’ meaning to join, to yoke, and to unite. It is an ancient system of self-development and natural process of evolution of human beings.
Now a days, the word yoga has a strong impact on human life. The ultimate purpose of yoga is the attainment of human growth. Yoga has been established as a new field in education system. It helps in achieving higher state of consciousness on the evolution of an individual’s development. It is the discipline of body and mind.
Children face too much stress in their surroundings, such as, school, home, playground, etc. Due to this stress they have many problems such as physical, mental and emotional. When these health hazards create problems for long, they lead to psychosomatic diseases and social unrest. All these problems originate due to imbalance between our physical, mental and spiritual levels. They are closely related to materialistic way of life. Attachment and endless ambitions are the two primary causes of our sufferings.
According to the Upanishads, yoga is a higher state of consciousness and a process to ease the mind and manifest the wisdom. Yoga establishes the activities of a healthy state of body, mind and harmonious interpersonal relationships. Due to unhealthy lifestyle, the overall growth of child gets ceased and it leads to ill health. Yoga works on various aspects of human body and mind and helps to improve selfawareness, self-control, relaxation, concentration, flexibility and coordination.
History and Development of Yoga
Yoga has a very long history and in terms of legacy it is as old as human civilisation. Its history is also linked with the vedas and upanishads.
Yoga had a special place during the Indus Valley Civilisation (2000 B.C). The stone seals restored from the sites of the Indus Valley Civilisation depict the practice of Yoga during old days.
The word yoga is frequently referred in all the four Vedas Rigveda, Yujurveda, Samveda and Atharvaveda.
Moksha is the ultimate goal of yoga, which is well explained in the Upanishads. The teaching of Buddha (Arya Asthangic Marga) and Jainism (five great vows) are the two pillars of yoga tradition. These two had greatly contributed to the development of yoga.
The epics: Ramayana and Mahabharata have numerous references about yoga. The Bhagavad Gita is considered as a classical treatise on yoga.
There is also description of Yoga in Shad Darshans. Maharishi Sage Patanjali had codified the comprehensive
system of Yoga around second century B.C. Patanjali gave the concept of eight limbs of yoga called as Ashtang Yoga.
Nath culture also played an important role in the development of the Hatha Yoga Tradition. Hatha Yoga deals with day-to-day health related problems and emphasised on the human body and mind. The famous scriptures of Hatha Yoga are Hatha Yoga Pradeepika, Gheranda Samhita, Hatha Ratnavali, Shiva Samhita, Siddha Siddhanta Paddhati, etc. Nineteenth century gurus, such as, Ramakrishna Parmahansa, Swami Vivekananda, Maharishi Aurobindo and Ramana Maharishi preached yoga to the masses.
Schools of Yoga
The basic goal of yoga is thus to attain bliss and also to provide true knowledge about human beings. In order to attain the above goals, various thoughts, ideas and opinions were given by seers which are known as the schools of yoga. These are—
Karma Yoga (Path of Action)
Karma Yoga is one of the main streams of yoga. Karma literally means action. The aim of Karma Yoga is attaining union with the higher-self by harmonising the actions. Karma Yoga inspires the person to perform the work to the best of their abilities without any attachment or expectation of the results. The concept of Karma Yoga and its practice are mentioned in the Bhagavad Gita. This stream of yoga emphasises the following.
• Karma as duty: Karma Yoga lays emphasis on doing karma or action as duty. When an act is performed dutifully with total involvement, it leads to joy and happiness.
• Karma Sukaushalam: Karma Yoga states that yoga means a skilled action. Actions should be done efficiently. Actions performed with full concentration and detachment brings efficiency.
• Nishkama Karma: Nishkama Karma means action which is free from personal motives and is performed as a duty. This attribute emphasises that actions should be performed without any expectations of the results.
Jnana Yoga (Path of Knowledge)
• Jnana Yoga is related to the knowledge of ‘self’, the world and realisation of ultimate reality or truth. Jnana Yoga, thus is a path of philosophy that uses intellect and helps to gain knowledge and keeps the person away from avidya.
• Avidya (ignorance) is the main cause of pain, misery and sufferings in life. A person because of avidya (ignorance) identifies himself with various names, and forms such as body, mind, race and nationality, etc., and remains in pursuit of worldly possessions. This knowledge develops discriminating knowledge (Viveka) that will help to remove the veil of avidya, enables the one to discriminate between reality and unreality (appearance) and guides towards the path of real happiness and bliss.
• The main aim of the Jnana Yoga, thus is to overcome the avidya (ignorance) so that one can understand and distinguish between the real and unreal. The three important stages of Jnana Yoga are shravan (adequate hearing), Manana (constant remembrance) and Nidhidhyasana (contemplation or meditation).
Raja Yoga (Path of Psychic Control)
• The science of Raja Yoga proposes a practical and scientific method of reaching the truth. Raja Yoga, the path of psychic control is a systematic process of culturing the mind.
• It is aimed to develop dormant potential of the personality.
• Raja Yoga discusses the way of controlling and modification of mind (chittavrittis).
• Abhyasa (continuous practice) and viaragya (detachment) are also emphasised in Raja Yoga for the control of chittavrittis and spiritual practices.
• Raja Yoga is based on Ashtanga Yoga (eight limbed Yoga) as propounded by Maharishi Patanjali.
•• All the eight limbs of yoga work on various levels of human personality.
Bhakti yoga (Path of Devotion)
•• Bhakti Yoga (path of devotion) is a systematic method of engaging the mind in the practice of divine love. Bhakti means selfless and unconditional love to god. This mode of worship consists of unending and loving remembrance of God. The person merges himself/ herself with the God.
•• The attitude of love and devotion has the softening effect on emotions and calms down the mind. There are nine forms of Bhakti Yoga mentioned in ancient text. These are Shravan, Kirtan, Smaran, Padsevan, Archana, Vandana, Dasya, Sakhya, Atmanivedan.
Guidelines for Yoga Practice
The guiding principles given below should be followed by the Sadhakas performing the yogic practices.
Before the yogic practice
• Shauch means cleanliness, an important pre-requisite for Yogic practice.
• It includes the cleanliness of surroundings, body and mind.
• Yogic practices should be performed in a calm and quite atmosphere with a relaxed body and mind.
• Yogic practices should be performed on an empty stomach.
• Bladder and bowels should be emptied and evacuated before starting yogic practice.
• Yogic practice should not be performed on uneven surface.
• A mattress, durry or folded blanket should be used.
• Light and comfortable cotton clothes are preferred to facilitate easy movements of the body.
• These practices should not be performed in a state of exhaustion, illness or in a hurry.
During the practice
• Practice session should start with prayer as it creates conducive environment and thereby relaxes the mind.
• Perform the practice slowly with body, breathe awareness along with relaxation.
• Breathing should always be done through nostrils unless instructed otherwise.
• Observe your body movements, do not strain too much. Practice as per your own capacity.
• Regular practice is very essential for good results.
• There are contra-indications/limitations for each Asana, Pranayama, Kriya and Bandha. Such contraindications should always be kept in mind. In case of chronic diseases or cardiac problems, doctor and yoga therapist should be consulted prior to the performance of yogic exercises.
• During pregnancy and menstruation, yoga expert should be consulted prior to yogic practice.
After the practice
•• Bath may be taken only after 15 to 30 minutes of the yoga practice.
• Light food may be taken only after 15 to 30 minutes of the yoga practice.
• After each practice session, shavasana should be practised as per need.
• Yoga session should end with meditation followed by deep silence and then Shanti Path.
Yogic Principles and Practices For Wellness
• Wellness is a state of being healthy. Yoga promotes wellness by bringing harmony between various dimensions of wellnesss namely physical, emotional (neutral), intellectual, social, environmental and spiritual health.
• Yoga is an art and science of healthy living. It is a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between body and mind.
• For wellness, we have to maintain balance among various aspects of life like physical, mental, social and spiritual.
• Adolescence is the time when an individual undergoes tremendous physical, emotional and psychological changes. This brings stress.
• Yoga is the proven remedy for all the causes of stress and strain among the adolescence.
• Regular practice of yoga amongst the students leads to improved concentration, reduced blood pressure, better grades in the academics, improved interpersonal relationships, more confidence, better sleep, calmness, sharper brains, relief from headache if any and decreased absenteeism and aridness.
• The following are few of the mechanisms through which yoga works for wellness.
▪ Shodhana Kriyas cleanse the accumulated toxins through various shuddikriyas and sukshmavyayama (simple movements for all body parts).
▪ Adoption of a yogic lifestyle with proper nourishing diet creates positive antioxidant enhancement thus, neutralising the free radicals.
▪ Yogasana steadies the entire body through different physical postures. Physical balance and a sense of ease with oneself enhance mental/emotional balance and enable all the physiological processes to occur in a healthy manner.
▪ Pranayama helps to improve control over autonomic respiratory mechanisms, through breathing patterns that generate energy and enhance emotional stability.
▪ Dharana helps to focus the mind positively on the activities being done, enhances energy flow and results in healthy blood circulation to the different body parts and internal organs.
▪ Dhyana creates a calm internal environment through contemplative practices. Mental balance produces physical balance and vice versa too.
Yoga for Wellness
Shodhanakriya
It is practiced for internal purification. These are followed in Hatha Yoga. It helps to clean the accumulated toxins and generates a sense of relaxed lightness.
Neti
Neti is a Hathayogic Kriya, which is concerned with the cleaning of nasal passage. This practice involves cleaning up the throat as well. Neti is a pre-requisite for cleaning up the respiratory passages for the proper practice of Pranayama. There are two types of Neti.
Jala neti (nasal cleansing with water)
In Jala Neti, water is used for cleansing the nasal passage. Steps for practising Nasal Neti are—
• Sit in Kagasana. Keep 1.5 to 2 inches distance between the feet.
• Lean forward from the lower back.
• Tilt the head to the opposite side of the nostril whichever is more active in breathing at the moment.
• Insert the nozzle of the pot into the nostril whichever is active in breathing at that moment.
• Slightly open the mouth and breathe through it.
• Keep the body relaxed.
• Let the water flow in through one nostril and out through the other nostril.
• During the process, eyes should focus on the water stream flowing out of the nostril.
• After finishing half of the water, the put down the pot and clear the nose. Repeat with the other nostril.
• Clear the nose.
• Clean the nose through the practice of Mukha Dhauti (forceful exhalation from nose and passive inhalation from mouth).
Dos and Don’ts
• During the practice of Jala Neti, breathing should be done from mouth.
• Ideal time to perform is before sunrise, lukewarm salted water is to be used for this kriya.
• Head should not be tilted much during the practice of Jala Neti.
• Do not blow the nose too hard after the practice as the remaining water may be pushed to the ears.
Benefits
• This exercise is excellent for the cases of chronic headache, insomnia, drowsiness and improves eyesight.
• The diseases peculiar to the nose, and also coughs are effectively cured.
• Effective for stress and anxiety.
Sutra neti (nasal cleansing with thread)
According to yogic text, insert a soft thread through the nose to the length of one hand span so that it comes out of the mouth. This is called Sutra Neti.
Stages for Practice
• Sit in Kagasana.
• Tilt the head slightly back and insert the sutra (thread or rubber catheter) into one of the nostrils, whichever is more active in breathing at the moment. Gently push it through the nostril using both hands.
• When the thread (sutra) has come through to the back of the throat, put the index and middle fingers into the mouth; catch hold of the sūtra; and draw it out carefully through the mouth. Leave a few inches of the thread hanging out of the nose.
• Now, slowly and gently pull the thread forward and backward 4–5 times.
• Slowly take the thread out through mouth and repeat the practice through the other nostril.
Dos and Don’ts
• Insert the thread slowly and breathe continuously. The thread should be clean.
• This practice should be performed under guidance.
• Do not try Sutra Neti unless Jala Neti is perfected.
• Do not apply force while inserting the thread.
• Do not rub the Sutra too fast during practice.
Benefits
• Sutra Neti stimulates the nerves and improves the function of eyes, tear ducts and olfactory zone in the brain (nasal zone).
• It massages the membranes and sinus glands and strengthens them.
• It increases resistance to invasion by viruses.
• It is very effective in ENT problems.
Kapalbhati
Kapala means skull (head) and Bhati means to shine. Because this practice makes the skull (head) shine, therefore it is called Kapalbhati.
In other words, it rejuvenates the skull (head) and the mental functions.
Stages for Practice
• Sit in a meditative posture, eyes closed and the whole body relaxed.
• Inhale deeply through both nostrils expanding the abdomen and exhale with a forceful contraction of the abdominal muscles.
• The breathing must be of the ‘bellows’ type and perform 30–40 strokes in one round. Start from 10 strokes.
• At the end of practice, deep exhale and relax.
Dos and Don’ts
• Stroke should be in rhythmic manner.
• Active exhalation and passive inhalation.
• Don’t strain the facial muscles during the practice.
• Avoid performing the practice in the case of high blood pressure, heart diseases and gastric ulcers.
Benefits
• It purifies the frontal air sinuses and stimulates the brain.
• Massages abdominal organs; and improves digestion.
• It increases the capacity of lungs.
• It is useful in treating cold, rhinitis (inflammation of the mucus membrane of the nose), sinusitis and bronchial infections.
Agnisara
Agnisāra is also known as Vahnisara. Vahni and Agni are synonymous words meaning fire and ‘Sāra’ means essence. According to Hatha yogic tradition, the essence of fire is located in the navel region. During this kriya, there is a movement in navel region. It can be performed in sitting or standing position.
Stages for Practice
• Stand erect with the feet apart at shoulder level.
• Bend the knee and body at an angle of 60o. Place the hands on thighs above the knees.
• Exhale completely then contract and expand the abdominal muscles rapidly for as long as comfortable while retaining the breath outside.
• Then slowly breathe in. Repeat the practice 2–3 times.
Dos and Don’ts
• Stomach should be empty while performing Agnisara.
• The movement should be in rhythmic manner.
• Don’t hold the breath beyond capacity.
• Avoid performing this practice in case of high blood pressure.
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