Yoga – Positive way of life

Yoga – Positive Way of Life is not just a form of exercise but a holistic approach to physical, mental, and emotional well-being. In the subject Sports and Yoga, it plays a vital role in promoting inner peace, flexibility, and a balanced lifestyle. This ancient practice helps individuals lead healthier and more mindful lives.

Previous Years Questions

Year	Question	Marks
2023	“Janmoshadhi mantratapah Samadhija Siddhaya” is originated from which couplet of Yogsutra ? Elaborate the content included in it.	5M
2021	Write the types of yoga according to Yograj Upanishad.	2M
2018	Elaborate “Yog Karmasu Kaushalam”.	5M

What is Yoga?

• The word ‘Yoga’ is derived from Sanskrit root yuj which means ‘join’ or ‘unite’. This may be taken as the union of body, mind and soul, and is used in the literature both as an end as well as means.  
• As an end, yoga signifes ‘integration of personality’ at the highest level. As means, yoga includes various practices and techniques which are employed to achieve the development of such integration.  

• According to yogic lore, Shiva is considered as the founder of Yoga. A number of seals and fossil remains of Indus Valley Civilisation, dating back to 2700 BC indicates that yoga was prevalent in ancient India.  
• However, systematic reference of yoga is found in Patanjali’s Yogadarshna. Maharishi Patanjali systematised the yogic practices. After Patanjali, many sages and yogis contributed to its development and as a result, yoga has now spread all over the World.  
• In this sequence, on 11 December 2014, the United Nations  General Assembly (UNGA) with 193 members approved the proposal to celebrate ‘June 21’ as the ‘International Yoga Day’

History and development of yoga

Yoga had a special place during the Indus Valley Civilisation (2000 B.C). The stone seals  depict the practice of Yoga during old days.

The word yoga is frequently referred in all the four Vedas 

Kathopanishad (1.3.13)

“यदा पञ्चावतिष्ठन्ते ज्ञानानि मनसा सह।
बुद्धिश्च न विचेष्टते तामाहुः परमां गतिम्॥”

• When the five senses along with the mind come to rest, and the intellect also ceases to function (becomes still), that state is called the highest state (the supreme goal or Samadhi).
• By achieving this stillness of the senses and mind, a person moves toward noble impressions (positive samskaras), and the unsteady or negative tendencies gradually dissolve.

Yogaraja Upanishad

Mantra Yoga

• Mantra Yoga is that which becomes possible through Shaktipat (the grace of the Guru). Its characteristics include mantra chanting (japa), control of the senses, and meditation. Through Mantra Yoga, the seeker gradually withdraws their consciousness from the external world and begins to journey inward.

Laya Yoga

• Laya Yoga is the state where the mind and pranic energies dissolve into Brahman (the Supreme Self). This type of yoga can only be accomplished through the guidance of a Guru and the strength of dedicated practice.
• It is a process of dissolution of the subtle body and purification of the inner self, leading to the merging of the individual soul into the Supreme.

Hatha Yoga

• Hatha Yoga focuses on the purification of the body’s energy channels (nadis) and the stabilization of prana (life force). Through this practice, the yogi prepares the body and mind as a firm foundation for spiritual awakening and self-realization.

Raja Yoga

• Raja Yoga is the path that leads to the complete concentration of the mind and the union of the individual soul with the Supreme, through meditation and samadhi. It is considered the supreme path to liberation (moksha).
• Raja Yoga is also known as Ashtanga Yoga, consisting of:
  Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi.
• It is the science of complete mastery over the mind.

Skanda Purana

“यज्ञो हि ध्यानमात्रं स्यात्।”

• The supreme form of Yajna is meditation, wherein the mind becomes completely absorbed in the Supreme Being.
• When the mind is collected, silencing all mental fluctuations (vrittis), and becomes fully centered in the Self, that is the true essence of Yajna.

1. Moksha is the ultimate goal of yoga, which is well explained in the Upanishads.  
2. The teaching of Buddha (Arya Asthangic Marga) and Jainism (five great vows) are the two pillars of yoga tradition. 
3. The epics: Ramayana and Mahabharata have numerous references about yoga.
4. There is also a description of Yoga in Shad Darshans.
5. The Bhagavad Gita is considered as a classical treatise on yoga.

Sankhya Darshans

“Discrimination between Prakriti and Purusha is Yoga”

• Realizing the true nature of the soul (Purusha) through discriminative wisdom (viveka) is the path to liberation (moksha).
• According to Sankhya philosophy, Yoga is the state in which one attains a clear understanding of the distinction between the Self (Purusha) and matter/nature (Prakriti).
• Yoga is truly achieved when the soul realizes that it is separate from Prakriti — neither the doer nor the enjoyer.

1. Maharishi Sage Patanjali had codifed the comprehensive system of Yoga around second century B.C.
   • Patanjali gave the concept of eight limbs of yoga called as Ashtang Yoga. 
2. Pāṇini, the great scholar of Sanskrit grammar, explained the various forms and usages of the word “Yoga” in his seminal work, the Aṣṭādhyāyī, through grammatical rules.
   • “Yuj Samādhau” “युज समाधौ”
     • Meaning: One meaning of the root “yuj” is to be established in samādhi (deep meditative absorption).
       This is the same interpretation found in Patañjali’s Yoga Sūtra (1.2):
     • “Yogaś citta-vṛtti-nirodhaḥ” – Yoga is the cessation of the fluctuations of the mind.
   • “Yuj Saṁyoge” “युज् संयोगे”
     • Meaning: Another meaning of the root “yuj” is to join or to unite.
     • This is the more practical and worldly sense of Yoga – the union of two entities, such as the soul (ātman) and the Supreme (paramātman).
3. 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.  
4. The famous scriptures of Hatha Yoga are Hatha Yoga Pradeepika, Gheranda Samhita, Hatha Ratnavali, Shiva Samhita, Siddha Siddhanta Paddhati, etc.  
5. Nineteenth century gurus, such as, Ramakrishna Parmahansa, Swami Vivekananda, Maharishi Aurobindo and Ramana Maharishi preached yoga to the masses. 

Schools of Yoga

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: When an act is performed dutifully with total involvement, it leads to joy and happiness. 
  • Karma Su kaushalam: 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.

Karma Yoga leads a person on the path of spiritual development, where actions performed selflessly and without attachment connect the individual with the soul, ultimately becoming a means to liberation (moksha).

Jnana Yoga (Path of Knowledge) 

• Jnana Yoga is related to the realization of the self, the world, and the Supreme Truth or Ultimate Reality.
• To know the true nature of the soul (Atman) and the Supreme (Brahma) through discretion(viveka) and detachment (vairagya) is the essence of Jnana Yoga.

Key Elements are-Discrimination, intellectual clarity, and self-realization.

The Bhagavad Gita says that no effort made on the path of truth ever goes in vain. Even if one walks this path of dharma, yoga, or spiritual evolution for a short time, they move toward spiritual upliftment and are protected from the greatest dangers in life.

• 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) identifes 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).
• Through these three stages, Jnana Yoga leads a person from ignorance to true self-knowledge, where they attain lasting happiness and liberation (moksha)

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. 

“योगश्चित्तवृत्तिनिरोधः।” – योगसूत्र (1.2)

• 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. 
  1. Yama: Moral discipline
  2. Niyama: Personal observances
  3. Asana: Posture for spiritual practice
  4. Pranayama: Control of breath
  5. Pratyahara: Withdrawal of the senses
  6. Dharana: Concentration
  7. Dhyana: Meditation
  8. Samadhi: Ultimate experience of the soul
• All the eight limbs of yoga work on various levels of human personality. 
• By following Raja Yoga, a person moves towards mental and spiritual development, enabling them to attain peace and balance in their life.

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 God. 
• The attitude of love and devotion has a 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. 
  1. Shravan: Listening to the stories of the Lord
  2. Kirtan: Singing devotional songs
  3. Smaran: Remembering the Lord
  4. Padasevan: Serving the feet of the Lord
  5. Archana: Performing worship
  6. Vandana: Offering obeisance
  7. Dasya: Considering oneself a servant of the Lord
  8. Sakhya: Considering the Lord as a friend
  9. Atma Nivedan: Surrendering oneself completely at the feet of the Lord
• Bhakti Yoga, by eliminating the negative emotions of the mind, leads a person towards love, peace, and spiritual upliftment.

Yoga chitt vritti nirodhah

• The Sanskrit phrase “yogas chitta vritti nirodha” is from the Yoga Sutras written by the sage Patanjali 2,000 years ago. 
• Meaning–  “Yoga is the stilling or controlling of the modifications or fluctuations of the mind”.
• It stresses on  finding oneness with the universe through progressively calming and quieting the mind.

Common Yogic practices

Yogic texts propound several practices such as yama, niyama, asana, pranayama, pratyahara, shatkarma (cleansing practices), mudra, bandha, dharana, dhyana (meditation). Here, we will discuss those practices which are commonly used.

Surya NamaSkara or sun salutation

Surya namaskara is the set of seven asanas in twelve steps. Every morning performing it with breathing techniques, energises the whole body and mind.  

1. Namaskarasana 
2. Hastottanasana  
3. Padhastasana  
4. Ashwasanchalanasana
5. Parvatasana:  
6. Ashtanga Namaskarasana  
7. Bhujangasana  
8. Parvatasana  
9. Ashwasanchalanasana  
10. Padhastasana
11. Hastottanasana  
12. Namaskarasana 

Step	Asana Name	Breathing	Key Benefit
1	Pranamasana (Prayer Pose)	Rechak (Exhale)	Mental calmness, humility
2	Hasta Uttanasana	Purak (Inhale)	Spinal flexibility, lung expansion
3	Padahastasana	Rechak (Exhale)	Improved digestion, stretch
4	Ashwa Sanchalanasana	Purak (Inhale)	Blood circulation, leg strength
5	Dandasana	Rechak (Exhale)	Core and arm strength, balance
6	Ashtanga Namaskara	Kumbhak (Retention)	Builds patience and control
7	Bhujangasana	Purak (Inhale)	Spinal strengthening, chest opening
8	Parvatasana	Rechak (Exhale)	Muscle activation, blood flow
9	Ashwa Sanchalanasana (other leg)	Purak (Inhale)	Balance, concentration
10	Padahastasana	Rechak (Exhale)	Relieves stress, tones body
11	Hasta Uttanasana	Purak (Inhale)	Energizing, stretches torso
12	Pranamasana	Rechak (Exhale)	Gratitude, closure

13 Names of the Sun – (Chanted with Each Surya Namaskar Cycle)

No.	Sanskrit Mantra	English Meaning
1	Mitraya Namah	Salutations to the friend of all
2	Ravaye Namah	Salutations to the shining one
3	Suryaya Namah	Salutations to the dispeller of darkness
4	Bhanave Namah	Salutations to the source of light
5	Khagaya Namah	Salutations to the one who moves in the sky
6	Pushne Namah	Salutations to the giver of strength and nourishment
7	Hiranya Garbhaya Namah	Salutations to the golden cosmic womb
8	Marichaye Namah	Salutations to the lord of the rays
9	Adityaya Namah	Salutations to the son of Aditi (mother of gods)
10	Savitre Namah	Salutations to the stimulator of all
11	Arkaya Namah	Salutations to the radiant one
12	Bhaskaraya Namah	Salutations to the illuminator
13	Shri Savitra Surya Narayanaya Namah	Salutations to the divine form of Sun God, Narayana

Significance in Modern Context:

Modern lifestyle challenges like time constraints, mental stress, prolonged computer use, fast food consumption, and the race for material success negatively impact health. In such circumstances, practicing just 13 Surya Namaskars (Sun Salutations) daily serves as a miraculous remedy.

Benefits of Surya Namaskar:

1. Mental Benefits:
   • Enhances concentration
   • Reduces stress
   • Alleviates mental disorders
2. Physical Benefits:
   • Improves body flexibility and vitality
   • Enhances blood circulation
   • Strengthens the digestive system
   • Aids in weight management
3. Social/Moral Benefits:
   • Cultivates self-discipline
   • Fosters self-reliance
   • Brings regularity to daily routine
4. Scientific Perspective:
   • Activates muscles, joints, and glands
   • Supports hormonal balance
   • Combines benefits of cardio and stretching exercises

Ashtang

Ashtanga means eight limbs or branches of yoga mentioned in the Yoga Sutras of Patanjali

No.	Sanskrit	English
1	Yama	moral codes
2	Niyama	self-purification and study
3	Asana	posture
4	Pranayama	breath control
5	Pratyahara	withdrawing of the mind from the senses
6	Dharana	concentration
7	Dhyana	deep meditation
8	Samadhi	union with the object of meditation

Yama

Yama, the first of yoga’s eight limbs, outlines five ethical restraints to follow on the spiritual path:

1. Ahimsa – Non-violence or non-harming, physically, mentally, and emotionally. It encourages compassion and non-judgment.
2. Satya – Truthfulness in words and actions, practiced alongside non-violence to ensure honesty doesn’t cause harm.
3. Asteya – Non-stealing of others’ property, time, or rights, and avoiding exploitation or oppression.
4. Brahmacharya – Moderation or self-control, often related to sexual restraint but also about managing all impulses to conserve energy for spiritual growth.
5. Aparigraha – Non-attachment to possessions, focusing on only what’s necessary to reveal the true Self (Atman).

Niyam

Niyama, the second limb of Patanjali’s yoga, focuses on virtuous habits and inner observances to foster personal growth and spiritual progress. The five niyamas are:

1. Saucha – Purity of mind, body, and surroundings. This involves maintaining cleanliness and mental clarity through practices like meditation.
2. Santosha – Contentment and acceptance of oneself and the world as they are, letting go of desires and attachments.
3. Tapas – Self-discipline and willpower, embracing discomfort when necessary to bring about positive transformation.
4. Svadhyaya – Self-study and reflection, often through sacred texts, to understand oneself and the Divine.
5. Ishvara Pranidhana – Surrender to a higher power, dedicating actions to the Divine and releasing ego-driven desires.

Aasan

• According to the Patanjali  Yogsutra, asana means, “sthiram sukham aasanam” i.e., “that position which is comfortable and steady”.  
• In Brahamanopanishad, “To sit in a comfortable position or posture for an everlasting period is called asana”.  
• The ability to sit comfortably for an extended period of time in any position is called asana.  
•  It is the third limb of Patanjali’s eightfold yoga path, following yamas and niyamas.

Key points about asanas:

• Physical and Spiritual Importance: Asanas keep the body healthy, essential for spiritual growth since the body is the vehicle for the spirit.
• Benefits: They enhance strength, flexibility, mental focus, and stimulate the circulatory, immune, and digestive systems. On a subtle level, asanas also open energy channels (chakras and nadis).
• Historical Context: Classical Hatha yoga texts mention 84 asanas, with the first four—siddhasana, padmasana, bhadrasana, and simhasana—being key for spiritual progress.
• Practice Guidelines: Asanas should be done on an empty stomach, with mindful awareness, and without excessive force. Combining them with pranayama enhances their effects.
• Categories:
  • Cultural/Corrective Asanas: Improve the spine, organs, muscles, and joints (e.g., Dhanurasan, Chakrasan).
  • Meditative Asanas: For quiet sitting and advanced yoga practices (e.g., Padmasana, Sukhasana).
  • Relaxative Asanas: Promote mental and physical relaxation (e.g., Shavasana, Makarasana).

Asanas as Preventive Measures

Asanas, as defined by Patanjali, are steady and comfortable postures that promote physical and mental well-being. By practicing asanas, various body systems function more efficiently, which helps in preventing diseases and slowing down aging.

Key Benefits of Asanas for Disease Prevention:

• Strengthens Bones and Joints:
  • Enhances the strength of bones, cartilage, and ligaments.
  • Improves joint flexibility and prevents postural deformities.
  • Helps manage arthritis and spinal issues like back pain and sciatica.
• Builds Muscular Strength:
  • Increases muscle efficiency and prevents fat accumulation.
• Improves Blood Circulation:
  • Strengthens cardiac muscles, improving stroke volume and cardiac output.
  • Normalizes blood pressure and lowers cholesterol, reducing fatigue.
• Enhances Respiratory Efficiency:
  • Increases lung capacity and helps prevent conditions like asthma and cough.
• Boosts Digestive Function:
  • Improves digestion, absorption of food, and reduces issues like constipation and indigestion.
• Strengthens the Nervous System:
  • Enhances mental power, reduces anxiety and stress, improves memory, and alleviates sleep disorders.
• Regulates Glandular Activity:
  • Balances hormone production, helping with conditions like diabetes by reducing insulin demand.
• Enhances Excretory System:
  • Helps in the efficient elimination of waste products, reducing fatigue.
• Strengthens the Immune System:
  • Boosts immunity, making the body less susceptible to communicable diseases.
  • Regular practice of asanas serves as an effective preventive measure against lifestyle-related diseases like diabetes, obesity, cardiovascular issues, and more.

Pranayam

The core foundation of the body is life (PRANA) which remains with it till death.

Pranayama refers to the conscious regulation of breath and is the fourth limb of Ashtanga yoga. It involves controlled breathing techniques that enhance the respiratory, cardiovascular, and nervous systems, promoting both physical and emotional well-being.

Key Elements of Pranayama:

• Puraka: Controlled inhalation
• Rechaka: Controlled exhalation
• Kumbhaka: Controlled retention of breath

Main Types of Pranayama:

1. Nadi Sodhana (Anuloma-Viloma): Purifies the nadis (energy channels) by alternating between nostrils during inhalation and exhalation.
2. Shitali Pranayama
3. Ujjayi Pranayama
4. Kapalabhati Pranayama
5. Digra Pranayama
6. Bhastrika Pranayama
7. Bahya Pranayama
8. Bhramari Pranayama
9. Udgit Pranayam
10. Agnisar Kriya

Benefits of Pranayama:

• Increases oxygen supply and eliminates toxins.
• Enhances autonomic functions and reduces oxidative stress.
• Improves respiratory and cardiovascular health, lowering blood pressure.
• Aids in weight loss and boosts blood circulation.
• Provides mental relaxation, reducing stress, depression, and anxiety.
• Helps manage conditions like asthma, migraines, neurological disorders, and digestive issues.
• Strengthens concentration, willpower, and self-confidence.
• Regular practice extends life and enhances one’s perception of life.
• Incorporating pranayama into daily practice can lead to a calm, focused mind and a healthy body.

Pratyahara

Pratyahara – Withdrawal of senses for mind control (Controlling the mind, ending involvement in karmas, etc. methods keep the senses away from certain pleasures, this is Pratyahara.)

• Fifth limb of Patanjali’s eightfold path, following yamas, niyamas, asana, and pranayama.
• Involves withdrawing awareness from the external environment and turning it inward.
• Forms a bridge between external focus (first four limbs) and internal focus (concentration, meditation, samadhi).
• Helps in deepening yogic practice by reducing distractions from sense organs.
• Practices like introspection and reading good books support pratyahara.
• Prepares the mind for higher stages of yoga such as dharana (concentration) and dhyana (meditation).

Dharana

Dharana – Concentration (It is believed that by controlling the fickle horse of the mind, through Pranayam, the mind becomes focused on one point.This only is called Dharna)

• Sixth limb of Patanjali’s Eight Limbs of Yoga.
• Focuses the mind on a single object, internal (like a chakra) or external (like a deity).
• Prepares the practitioner for the next stage, dhyana (meditation).
• Together with dhyana and samadhi, forms samyama (progressive stages of concentration).
• Regular practice enhances focus, calmness, and mental strength.

Dhyan

Dhyana – Meditation (The flow of thoughts becoming one at the place, where concentration happens, is called Dhyana-meditation)

• Seventh limb of Patanjali’s Yoga, involving deep concentration and meditation.
• Focuses on discovering truth by separating illusion from reality.
• Builds upon the previous stages of asana, pranayama, pratyahara, and dharana.
• Leads to samadhi (bliss or union with the Divine), the eighth limb.
• At the final stage (jhana), the practitioner becomes fully immersed in meditation, transcending the sense of self.

Samadhi

Samadhi – Complete State of Concentration (Samadhi is the absorption of the nature of the object of meditation in the meditator.)

• Eighth and final limb of Patanjali’s Eightfold Path of Yoga.
• Represents a state of deep concentration where the practitioner transcends self-ignorance.
• Leads to kaivalya (aloneness or liberation), the ultimate goal of yoga.
• In samadhi, one becomes purely aware of the sanctity of the true self, free from worldly attachments.

1. Samprajñata Samadhi (सम्प्रज्ञात समाधि)

Definition:
Samprajñata Samadhi is the state in which the chitta (mind) becomes fully absorbed in the dhyeya vishay (object of meditation) and assumes its very form. In this state, there is the absence of all other vishayas (objects) except the one meditative object.

Features:

• In this state, chittavritti (modification of the mind) is still present.
• The ekagrata (concentration) of the mind is based on a specific vishay (object), hence it is called Sabija Samadhi (seeded Samadhi).
• Due to the rise of proper prajña (wisdom or insight), it is termed Samprajñata.
• Though it is a high state of meditation, it is still dependent on a meditative object.
• Four stages of Samprajñata Samadhi:
  1. Savitaraka Samadhi (सवितर्क समाधि) – Concentration on gross (sthula) objects.
  2. Savichara Samadhi (सविचार समाधि) – Concentration on subtle (sukshma) objects.
  3. Sananda Samadhi (सानन्द समाधि) – Experience of bliss (ananda).
  4. Sasmita Samadhi (सास्मित समाधि) – Concentration on the subtle feeling of ego (asmita).

2. Asamprajñata Samadhi (असम्प्रज्ञात समाधि)

Definition:
Asamprajñata Samadhi is that state of Samadhi in which no chittavritti (mental modification) is present. It is a condition of complete nirodha (cessation) of the mind, where there is no support or alamban in the form of either gross or subtle objects.

Features:

• There is no dhyeya vishay (object of meditation) and even its smriti (memory) is absent.
• It is called Nirbija Samadhi (seedless Samadhi) because there is no alamban (supportive object) in the chitta.
• This is the state of complete suppression of all vrittis (modifications) and samskaras (latent impressions) of the mind.
• In this state, the practitioner becomes established in their shuddha, buddha, mukta chaitanya swaroop (pure, enlightened, liberated consciousness).
• It is a state of nirvikalpa (beyond thoughts), nirakara (formless), and nirvishesha (without attributes) realization.

Shatkarma

Shatkarma/Kriya (Cleansing Process) : 

• Shatkarma are cleansing techniques (shuddhi kriyas) that are prescribed to set up the body for yoga practises. 
  • Kapalabhati – Purification of frontal lobes and lungs.
  • Trataka – Blinkless gazing.
  • Neti – Nasal cleansing.
  • Dhauti – Cleansing of digestive tract and stomach.
  • Nauli – Abdominal massage.
  • Basti – Colon cleansing.

It helps to maintain balance between tri-dosha Vata, Pitta and Kapha; improves chemical functioning of the body and mind; eliminates toxins from our body; purifies our body; contributes strength to our internal systems like respiratory system, blood circulation, digestive, and immune system.

Bandh

Bandh – Practices for Internal Control.

Involve manipulation of semi-voluntary and involuntary muscles to enhance control and tone of internal organs.

Jalandhara Bandha:(Throat Lock)

• Performed by contracting the throat and bringing the chin to the chest while retaining the breath.
• Helps regulate energy and aids in concentration.

Uddiyana Bandha:(Abdominal Lock)

• Derived from the Sanskrit words meaning “to fly up” or “to rise.”
• Involves raising the diaphragm and holding it high in the thoracic cavity.
• Strengthens the diaphragm and ribs.
• Can be practiced in both sitting and standing positions.

Mula Bandha (Root Lock):

• This bandha, also known as the root lock, directs the energy flow to the rectum to stimulate the pelvic muscles and urogenital organs. 
• To engage the root lock, contract the perineum muscles inward and upward. 
• For men, this is the region between the testes and the anus. 
• For women, it involves the pelvic floor muscles behind the cervix. You can also locate the Mula bandha by looking at the tip of your nose: Yogis may feel the root lock engage when doing this.

Maha Bandha (Great Lock):

• This bandha is a combination of Mula, Uddiyana, and Jalandhara Bandhas, practiced simultaneously. 
• To begin Maha bandha, first, engage the Mula bandha. Exhale completely and then activate the Jalandhar bandha. 
• Finally, bend forward and engage the Uddiyana bandha. 
• To release the Maha bandha, disengage each bandha in the reverse order.

Benefits of Bandhas

• Enhance control over the body’s energy (prana).
• Improve internal organ function.
• Aid in meditation and concentration practices.
• Purification
• Removing blockages to energy flow
• Keeping pranic energy from leaking out of the body into the atmosphere
• Redirecting prana from energy-rich regions of the body to energy-deprived areas
• Stimulating the chakras to initiate a Kundalini awakening, which is an expanded state of consciousness
• Balancing and harmonizing the self

Personality Development Through Yoga

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 Physical Dimension of Personality  

• asana, pranayama, and bandha play a beneficial role in physical development of children.  

Yoga and Emotional Dimension 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.  

Yoga and Intellectual Dimension of Personality:  

• Yogic practices such as asana, pranayama, dharana, dhyana (meditation) help to develop concentration, memory and thereby help in intellectual development  

Yoga and Social Dimension of Personality:  

• 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:  

• Yama and niyama help to develop our moral values while pranayama, and Dhyan (meditation) help us to realise our true self. Introspection is very effective for the development of ‘self’.  

Yoga- A way of life

As a way of life, yoga gives direction about food, eating habits, thinking, recreational means and conduct. Yogic way of life empowers us to deal with stress and promote physical and mental health. 

The components of yogic way of life are — 

1. Ahara (Food) – Yoga emphasises on mitahara, which is related to quality and quantity of food and also the state of mind during the intake of food. 
2. Vihara (Relaxation) – Can be brought about by activities, such as, exercise, recreational and creative activities which help to regulate and channelise our emotions 
3. Achara (Conduct) – Includes emotions, attitudes, desires, instincts and habits.  
4. Vichara (Thinking) – Help us in controlling our thoughts and thereby promoting optimism in life.  
5. Vyavahara (Behaviour or actions)–  The result of ahara, vihara, achara and vichara

Government’s efforts to promote Yoga

• Yoga Festivals are being organised to sensitize masses on Yoga.
• Government has recognised yoga as a sports discipline and has put it in priority category. 
• Yoga has been included in the school curriculum.
• Many Universities have included courses on Yoga. 
• AYUSH Ministry has brought the Namaste Yoga App, a one stop health solution that enables people to access yoga related information, yoga events and Yoga classes at their fingertips.
• The Ministry of AYUSH has launched a scheme for Voluntary Certification of Yoga Professionals
• Included “attending a short term yoga programme” in the list of permissible activities under the tourist and e-tourist visas.

Yoga as a complementary therapy

Yoga, as a complementary therapy and as one of the approaches under traditional Indian system of medicine, enhances and supports the effectiveness of modern medicine in several ways:

• Physical and Mental Well-being: Yoga’s emphasis on physical postures, breath control, and meditation complements medical treatments by promoting physical strength, flexibility, mental clarity, and emotional well-being.
• Mental Health Support: Yoga practices help manage symptoms of anxiety, and depression, and promote overall mental well-being, enhancing the efficacy of conventional mental health treatments.
• Pain Management: Yoga’s gentle movements, breath control, and mindfulness techniques provide effective pain management strategies for chronic pain conditions.
• Cardiovascular Health benefits: Research suggests that yoga can lower blood pressure, improve heart rate variability, and manage cardiovascular risk factors.
• Better Respiratory Health: Yoga practices, particularly breathing exercises, improve respiratory function and aid in managing respiratory conditions.
• Cancer Support: Yoga provides valuable support for individuals undergoing cancer treatment, reducing treatment-related side effects, and enhancing emotional well-being.
• Rehabilitation and Recovery: Yoga assists in the rehabilitation process by improving mobility, strength, confidence and reducing stress levels promoting relaxation and improving the body’s ability to heal and recover aiding in recovery from injuries or surgeries.

Asanas as Preventive Measures

1. Obesity: Procedure, Benefits and Contraindications for Vajrasana, Pada Hastasana, Urdhva Hastasana, Trikonasana, Ardhmatseyendrasana 
2. Diabetes: Procedure, Benefits and Contraindications for Bhujangasana, Paschimottanasana, Pawanmuktasana, Ardhmatseyendrasana 
3. Asthma: Procedure, Benefits and Contraindications for Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottanasana, Matsyasana 
4. Hypertension: Procedure, Benefits and Contraindications for Tadasana, Vajrasana, Pawanmuktasana, Ardh Chakrasana, Bhujangasana, Shavasana 
5. Back Pain: Procedure, Benefits and Contraindications for Tadasana, Ardhmatseyendrasana, Vakrasana, Shalabhasana, Bhujangasana

Contrast between Ancient and Modern Yoga

ANCIENT	MODERN
* Man understood the true essence of Yoga. The purpose of Yoga was to connect oneself with the world around them. Focused on breathing and freeing of the body, spirit and mind. * Understood the importance of mental hygiene * Concluded that regular practice of Yoga will cleanse the body and soul of unnecessary pollutants.	* The spoken benefits of Yoga are limited to fitness, flexibility and ridding oneself of physical disabilities. * Focus only on asana. seven facets ignored. * Now, courses and classes for Yoga to spread the full yogic culture.

General rules for yoga asanas

Before Asana:

1. To purify the toilet, surrounding environment, body and mind.
2. It is good to practice yoga on an empty stomach.
3. Mat, carpet, blanket should be used for practice.
4. If you wear comfortable cotton clothes, you feel comfortable.
5. One should avoid doing yoga in a state of tiredness, illness, stress or in a hurry.
6. If you are suffering from any chronic disease, pain or heart related problem, you must consult a doctor or yoga expert before starting the practice.
7. One should consult a yoga expert before doing yoga during pregnancy or menstruation.

While doing asana:

1. Prayer or praise helps in relaxing the mind and brain and creating an environment.
2. Slowly alert the body and breath in a relaxed position, without stopping the breathing.
3. Keep the body relaxed; avoid any kind of jerk.
4. One should practice according to your physical and mental condition.
5. It takes some time to get good results, hence one should practice regularly, follow instructions, precautions and practice under the supervision of a qualified trainer.
6. Concluding the yoga session with meditation, deep silence and shanti paath increases the benefits.

After Asana:

• One should take a bath or eat food only after 25-30 minutes of practice.