Updated March 2012
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Updated March 2012 |
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Table of ContentsThe Philosophy of Yoga - A Tiny PeekA Very Short History of Yoga Pranayama - Breath Control Dhyana - Meditation Mantra - Sacred Chant 108 - A Sacred Number Aum - A Sacred Sound Bandha - The Core Mudra - The Hands Asana - The Poses |
“Be mindful of the quality of energy you bring to the mat this day, |
Practice not-doing
Developed in India over 5000 years ago, yoga predates written history and knowledge and was initially passed down orally, from master (yogacharya) to disciple (yogi). About 2000 years ago, the sage Patanjali compiled the Yoga Sutras, a collection of the various views and ideas on the practice of yoga and summarized them into 196 short, concise, terse aphorisms that form the foundation for most forms of yoga practiced in the world today. According to Patanjali, the practice of yoga aims at the quieting of the mind, which in turn opens the door to meditative states of mind and eventually a union of the individual with the universal consciousness. Ideally, yoga is the union of the physical, mental, emotional, intellectual and spiritual body, resulting in a purposeful and balanced life. For most people today, yoga is no longer the path to enlightenment, but a way to keep the body fit through some form of asana practice, and the mind clear with the relaxation techniques of pranayama and meditation.
Pranayama is an important part of any yoga practice, and for all pranayama techniques it is absolutely essential to sit in a comfortable position that can be maintained for a long period of time without overdue effort that might tighten muscles or become painful. The sitbones are the base and the knees should actually be lower than the pelvis to enable free movement of the diaphragm (some practitioners sit on blocks). The spine should be easily stacked onto the pelvis and kept from collapsing, again to enable free movement of the diaphragm.
Practitioners engage in several different pranayama techniques, i.e.,
Inhalation and exhalation, equal in duration and controlled in a manner that causes no distress to the practitioner, are both done through the nose. However, instead of moving the air through the sinuses, the practitioner allows the breath to swirl aroung in the back of the throat. The length and speed of the breath is controlled by the diaphragm, the strengthening of which is, in part, the purpose of ujjayi. In the Yoga Sutras, Patanjali suggests that the breath should be both dirga (long) and suksma (smooth). The sound of ujjayi is created by gently constricting the opening of the throat to create some resistance to the passage of air. Gently pulling the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creates a well-modulated and soothing sound - something like the sound of ocean waves rolling in and out.
For beginners to yoga, the "ocean sound" is created by moving the glottis as air passes in and out. As the throat passage is narrowed so, too, is the airway, which creates a "rushing" sound as the air passes through. One way of learning the technique is to inhale through the nose, then exhale long and smooth through the open mouth, as if in an attempt to fog up a mirror. Listen to the gentle "hah" sound of your breath. Continue like this, but halfway through the exhalation, close the lips while finishing the exhalation. Notice the change in the quality of the sound. Next, try the create the ocean sound by constricting the throat with the mouth closed the whole time. Proceed to practice ujjayi breath both during the inhale and the exhale.
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Meditation is mental exercise, the cleansing of the mind, and just as important as physical exercise. Meditation can help develop awareness of ingrained mental habit patterns, and then the strength to change them. Through meditation, the yoga practitioner attempts to quieten, control the mind by centering his attention, focusing his awareness, clearing away all thoughts (dreams, problems, memories, fantasies), and Be here and now. The goal is as stated in Patanjali's 2nd yoga sutra: “yogas citta vrtti nirodhah", i.e., "restraint of the modifications of the mind-stuff”.
Several techniques may be used to engage in meditation:
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The most basic mantra is Aum, the pranava mantra, the source of all mantras.
The Saha Navavatu mantra is a popular mantra often invoked at the beginning of an endeavour to remove obstacles:
The Mangala Mantra is an ancient chant from the Rg Veda that is traditionally recited at the end of ceremonies.
go-brahmanebhyaha shubham astu nityam
Another popular mantra is an Invocation To Patanjali - Listen to a call-and-response led by BKS Iyengar
malam sarirasya ca vaidyakena
yopakarottam pravaram muninam
patanjalim pranjaliranato'smi
abahu purusakaram
sankha cakrasi dharinam
sahasra sirasam svetam
pranamami patanjalim
Hari Om
Who gave Yoga for serenity of mind,
Grammar for purity of speech,
and Medicine for perfection of the body, I bow.
I prostrate before Patanjali,
Whose upper body has a human form,
Whose arms hold a conch and disc,
Who is crowned by a thousand-headed cobra,
O incarnation of Adisesa, my salutations to thee.
The Gayatri mantra is one of the oldest available Divine hymns. This is considered to be the most important mantra written out in the Vedic-meter called Gayatri, and therefore, by tradition, this mantra has come to be known as Gayatri. Here is an interesting tidbit: The Gayatri mantra, featuring vocalist Raya Yarbrough, was used as the title theme for the Battlestar Galactica Television Series...
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Swami Satyananda, Yoga magazine, July 2003, has a different take:
Whether duality or destruction is there, the universe, the creation, continues. But remember there is no beginning and no end to this creation. There will not be a day when there is no creation. It was, it is and it will be. So it is exactly 108. One represents Purusha and eight Prakriti, but to separate Prakriti from Purusha, you bring in the situation of vacuum, shoonya, non-existence, no mind. That is yoga. The number 108 represents the process of yoga, separation of Purusha from Prakriti by creating a state of vacuum, which is called dhyana or samadhi. The cipher means zero, and zero means there is nothing.
When the mind becomes quiet, there are no ripples. The state of shoonya arises when the mind is totally devoid of every experience: conscious, subconscious and unconscious. So, shoonya separates Purusha from Prakriti, samadhi separates Purusha from Prakriti, and that is the significance of one - zero - eight."
Other interesting tidbits:
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The three aspects of creation, preservation and destruction are expressed by the three letters AUM. A signifies the creative aspect of the Deity because A is the beginning of all sounds. U signifies the preservative aspect because the sound that is produced in the throat is preserved, as it were, by U, while rolling through the mouth. Finally, M is the symbol of the destructive aspect of the Deity because all sounds come to an end when the lips are closed. The undifferentiated sound finally merges in silence, which also is the final experience of the mystics.
From the Mandukya Upanishad, First Mantra:
The syllable AUM is a sacred Mantra of the Vedas. It is an esoteric formula from which all written and unwritten sounds, letters and words have emanated. The letters A, U, M, which when combined, form the syllable AUM (or OM), represent the entire vocabulary of articulation, as they represent the various sounds uttered through the vocal organ (mouth). A (pronounced as the 'u' in cut) represents gutturals, U (as in 'put') represents labials and M (pronounced exactly as 'm' in 'mother') represents nasals. The alphabetical letters of all languages form the corpus of meaningful expression. In the deep-sleep state, objects, ideas, as well as letters are all latent. So speech is an expression of consciousness.
Return to the section about Mantra.
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Dhyana mudra Anjali mudra Jnana mudra Uttarabodhi mudra Viparita mudra Blossoming Lotus mudra
Muscular energy flows from the periphery to the core, is integrative, contractive, “hugs” muscles to bones, pulls stationary body landmarks toward each other and connects them with each other. Muscular energy is the strengthening aspect.
Organic energy radiates out from the core, is expansive, creates “ease” and “surrender”, lengthens, opens the space between stationary body landmarks. Organic energy is the balance to muscular energy.
Most people have too much of one or the other and thus weaken their bodies. The muscle-bound person is “tight” with shortened muscles making them “inflexible”. The person with a lack of muscle engagement will have short and weak muscles, making them “stiff”. The overly “organic” person will be overly flexible and tend to “overstretch”, lacking the strength to control range of motion. The purpose of yoga is to create a dynamic balance between these two energies. When both are incorporated into one's practice, yoga is not only safer and more beneficial, it also transcends the merely physical experience of the practice.
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“Acknowledge the gift of energy and time you have devoted to your practice today.
The Philosophy of Yoga - A Tiny Peek
From the "Tao te Ching" by Lao-Tzu, translation by Stephen Mitchell:
True words aren't eloquent; eloquent words aren't true.
Wise men don't need to prove their point; men who need to prove their point aren't wise.
Those who know don't talk.
Those who talk don't know.
and everything will fall into place.
The Sanskrit word “yoga” means yoke/harness, or union, and encompasses the collection of spiritual beliefs, scholarly philosophy and physical techniques used for purification in the strive towards a union of the mind, body, and emotional self, with the ultimate goal of achieving transcendence and liberation from the Self/Ego. The goal of any yoga practice is a sattvic (pure) balance of rajasic (active) and tamasic (passive) energies - a powerful union of yang and yin, effort and surrender, ha (sun) and tha (moon). The practice of Yoga helps us learn about stillness in movement and the flow of stillness, ultimately so that we have greater ease in every aspect of our lives.Patanjali's Eight Limbs of Yoga
According to Patanjali, yoga consists of eight limbs, which are all equally important and are related as parts of a whole. They are:
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A Very Short History of Yoga
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Pranayama - Breath Control
In the beginning, there is a breath (the first inhale of a newborn). In the end, there is a breath (the last exhale in the moment of death). In between, breath is always present. Without breath, there cannot be life. Most people do not especially notice their breath, unless it is impeded, e.g., because of a runny nose, a scratchy throat, or unless attention is drawn to it consciously, e.g., during physical exertion or when practicing breathing techniques as yoga practice.
With each inhalation, the belly should expand, "filling with air like a balloon". (Technically, the belly does not fill with air - it is the movement of your diaphragm down into the abdominal cavity drawing air into the lungs which causes the belly to expand, but visualization is a powerful technique - so think of it as the belly filling with air as you inhale.) As you exhale, feel the breath leaving the body, abdomen gently pulling towards the back, hollowing the belly. See image to the right.
Begin Abdominal Breathing. Feel the belly expand as you inhale, continue to inhale and draw breath into the rib cage, feeling the expansion of the ribs outward as the chest opens and the lungs fill, continue the inhalation into the rib cage all the way up to the chest and the clavicles, actually feeling your clavicles (collar bones) rise slightly as you completely fill the lungs all the way to the top. Imagine filling the body with air from the base to the top of the lungs, like water in a pitcher. When you think you have completely filled the lungs, sip in a little more air through your nostrils. Then exhale slowly, allowing the breath to spill from the body from the clavicles (shoulders), chest, rib cage, and finally the abdomen, drawing the belly button towards your spine, pulling the diaphragm in and up the body. As you exhale, contract the abdominal muscles in, to make sure you squeeze out all the stale air. Imagine emptying the body of all the used-up air from the top of the lungs to the pelvic floor, like pouring out water from a pitcher.
Kumbhaka is the practice of retaining the breath either at the end of the inhalation (Antar Kumbhaka), at the end of the exhalation (Bahya Kumbhaka), or both. It is an advanced version of pranayama and may amplify the corresponding quality of the breath (inhalation (Poorak) activates, exhalation (Rechak) calms). Kumbaka should not be practiced by beginners without qualified instruction.
Nadi shodhana, or the sweet breath, is a simple form of alternate nostril breathing suitable for beginning and advanced students. Nadi means channel and refers to the energy pathways through which prana (breath) flows. Shodhana means cleansing - so Nadi Shodhana means channel cleaning. Benefits attributed to nadi shodana are that it calms the mind, soothes anxiety and stress, balances left and right hemispheres, promotes clear thinking. 
Curl index and middle finger of the right hand into the palm, forming a "pincer" with thumb and ring finger (little finger is "superfluous"). See image to the left. Take a deep inhale and exhale, then gently close the right nostril with the thumb, inhale slowly and deeply through the left nostril. In the moment of pause after the inhale and before the exhale, gently close the left nostril with the ringfinger, release the thumb from the right nostril and exhale through the right nostril just as slow. Observe the moment of pause after the exhale and before the next inhale, then inhale slowly and deeply through the right nostril. In the moment of pause after the inhale and before the exhale, gently close the right nostril again with the thumb, release the ringfinger from the left nostril and exhale through the left nostril just as slow. Again, observe the moment of pause after the exhale and before the next inhale, then inhale slowly and deeply through the left nostril. Continue breathing alternately through one nostril only, always closing the other nostril and releasing the one that was just closed in the moment of pause after an inhale and before the next exhale.
This technique is employed in a variety of Hindu and Taoist yoga practices, and unlike some other forms of pranayama typically done in association with asana practice. When done properly, Ujjayi breathing should be both energizing and relaxing, a balancing and calming breath, which increases oxygenation and builds internal body heat. This breath enables the practitioner to maintain a rhythm to their practice, take in enough oxygen, and helps build energy to maintain practice, while clearing toxins out of the bodily system. It is especially important during transition into and out of asanas (postures), as it helps practitioners to stay present, self-aware, and grounded in the practice, which lends it a meditative quality.Dhyana - Meditation
Yoga, in many people's mind, is the physical practice of putting the body into different shapes, stretching and lengthening muscles and opening joints. Asana practice, however, is considered only a part of yoga, the means to strengthen the physical body so discomfort or pain does not interfere with the practice of meditation. For seated meditation it is imperative the practitioner be comfortable in a seated position - strength to sit quietly and silently for an extended period of time will increase with regular asana practice.
Mantra - Sacred Chant
A mantra is a religious or mystical syllable or poem, typically from the Sanskrit language. The Sanskrit word mantra consists of the root man- meaning "to think" (also in manas "mind") and the suffix -tra meaning "tool", hence a literal translation would be "instrument of thought". Mantras are primarily used as spiritual conduits, words or vibrations that instill one-pointed concentration in the devotee. Mantras originated in the Vedic religion of India, later becoming an essential part of the Hindu tradition and a customary practice within Budhism, Sikhism and Jainism. The use of mantras is now widespread throughout various spiritual movements which are based on, or off-shoots of, the practices in the earlier Eastern religions. Mantras are interpreted to be effective as vibration, or more simply as sound, which may include verbal repetition (japa) in the form of chanting in a normal voice (baikhari), whispering (upanshu), or internal (silent) mental incantation (manasik). Repetition when chanting in private meditation is called japa, when performed congregationally, in call-and-response form and often with instruments and dancing, it is kirtan - which also means "to repeat".
Sanskrit
One English Translation
Different English Translation
saha na vavatu
saha nau bhunaktu
saha viryam karavavahai
tejasvi navidhi tamastu
ma vidvisavahai
aum shanti shanti shantiMay both of us together be protected
May both of us together be nourished
May we both work in togetherness with great energy
May our study be vigorous and may our meetings be effective
And may we not be enemies
aum peace, peace, peace...May the Divine protect us both.
May both of us together be nourished
May we both be nourished by the divine.
May our learning be luminous and purposeful
May we not hate or dispute with each other
aum peace, peace, peace...
Sanskrit
One English Translation
Different English Translation
swasti-prajabhyaha paripala-yantam
nyayena margena mahim mahishaha
lokaha samasthaha sukhino bhavantu
aum shanti shanti shanti May all be well with makind.
May the leaders of the earth protect and lead with wisdom by keeping to the right path.
May there be goodness for those who know the earth to be sacred.
May all beings, everywhere be peaceful and happy.
aum peace, peace, peace...May prosperity be glorified.
May the leaders of the world govern wisely.
May divinity and the sacred earth be protected.
May all beings find happiness and ease in life.
aum peace, peace, peace...
Sanskrit, (with Pronunciation Guide)
One Interpretation in English Translation
Yogena cittasya padena vacam
(yo-gay-nuh chih-tah-syuh pah-day-nuh vah-chahm)
(mah-lahm shah-ree-rah-syuh chuh vy-dyuh-kay-nuh)
(yo-pah kar-oh-tahm prah-vah-rahm moo-nee-nahm)
(pah-tahn-jah-lim prahn-jah-leer ah-nah-to-smee)
(ah-bah-hoo poo-roo-shah-kar-ahm)
(shahn-kah chah-krah-see dar-ee-nahm)
(sah-hah-srah sheer-ah-sahm shvay-tahm)
(prah-nuh-mah-mee pah-tahn-jah-lim Let us offer our respects to the noblest of sages, Patanjali,
Sanskrit
One Interpretation in English Translation
Om bhur bhuvah svah
tat savitur varenyam
bhargo devasya dhimahi
dhiyo yo nah prachodayat
We meditate on the glory
of that Being Savitr
who has produced this universe;
may He enlighten our minds.108 - A Sacred Number
"The number’s significance is open to interpretation. But 108 has long been considered a sacred number in Hinduism and yoga. Traditionally, malas, or garlands of prayer beads, come as a string of 108 beads (plus one “guru bead,” around which the other 108 beads turn like the planets around the sun). A mala is used for counting as you repeat a mantra — much like the Catholic rosary. Renowned mathematicians of Vedic culture viewed 108 as a number of the wholeness of existence. This number also connects the Sun, Moon, and Earth: The average distance of the Sun and the Moon to Earth is 108 times their respective diameters. Such phenomena have given rise to many examples of ritual significance."
says leading teacher Shiva Rea in Joga Journal.
"People often ask why the number 108 is auspicious. Actually, it is not 108; it is one - cipher - eight. One represents Purusha; eight represents Prakriti, the eightfold nature, and cipher represents blank, void or shoonya. When Purusha and Prakriti come together, there is creation. Eight plus one is nine. Now, if you take all the multiples of nine: 9 x 2 = 18, 9 x 3 = 27, 9 x 4 = 36, 9 x 5 = 45, each total is nine! [* Adding the digits of the sum of the multiplication to each other equals nine. 1 + 8 = 9, 2 + 7 = 9, 3 + 6 = 9, 4 + 5 = 9. *] All the multiplications of nine are nine and it never changes.
Aum - A Sacred Sound
The word AUM is not invented by any man. It is the primordial and uncreated sound which is heard by mystics absorbed in contemplation, when their minds and senses are withdrawn from the world. AUM is considered to be the first vibration emanating as sound at the beginning of creation.
“AUM, the word, is all this (phenomenal universe). A clear explanation of it (follows). All that is past, present and future is indeed, AUM. And whatever else there is, beyond the three-fold division of time, - that too verily is AUM (OM)."Bandha
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Mudra
Asana
For any physical practice to be effective, efficient, and safe, it is essential to be aware of several aspects such as:
Alignment
A reliable way to verify universal principles of alignment are the Anusara main posture loops. See image to left. Traditionally, awareness is taken "from the ground up", starting with the feet (which connect the body to the earth), moving up the loops to the head. To more easily align the definitions with the labels in the image, here the order is reversed, from the top down:
Energy Lines
Alignment is of utmost importance, but putting arms and legs into certain positions alone is not enough to affect positive changes in strength and flexibility. Contrary to impressions the practitioner does not just use muscle contraction to enter an asana, hold the position at the end range of motion for muscle lengthening/improved flexibility (with minimum effort), then use muscle contraction again to exit the asana. The time spent holding an asana is just as active: Even though the body is not visibly moving, effort is exerted to maintain alignment, to wrap the muscles around the bones, increase the space in the joints, and direct the energy flow through the energy pathways of the physical body. Even though a pose may look static and unmoving, it can be - and should be - experienced as a living dynamic pulsation of energy, of fully integrated self-awareness expressed through the body. This pulsation is the interplay of two kinds of energy, i.e., muscular and organic energy, that we work to keep in dynamic balance.
Seal this part of your practice, and take your intent into the rest of your day.
Once more turn the breath into sound:
Aum
Shanti
Shanti
Shanti.
The Devine in Me honours the Devine in You and through this we are One.
May all living beings everywhere find peace and happiness.
Namasté ”
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