Professional Documents
Culture Documents
A Primer of Yoga Theory
A Primer of Yoga Theory
To
T he G reatest G uru I n M y U niverse
Yogamaharishi
Dr. Swami Gitananda Giri Guru Maharaj
(24.07.1907 - 29.12.1993)
Published by :
44, Ist Cross, Iyyanar Nagar
Puducherry - 605 013. South India.
E-mail: yognat@gmail.com
Ph : 0413 2241561
Preface i
About the Compiler and Editor iii
Acknowledgments xi
About this Book xv
Chapter I: What is Yoga? 1
Chapter II: Yogic Prayers 7
Chapter III: What is Ashtanga Yoga? 9
Chapter IV: Yama and Niyama 11
Chapter V: What is Asana? 13
Chapter VI: What is Pranayama? 19
Chapter VII: Hatha Yoga 23
Chapter VIII: What are the Chakras? 33
Chapter IX: Nature of Man 41
Chapter X: Yogic Texts 47
Chapter XI: Yoga Sadhana 55
Chapter XII: Yoga Therapy 65
Chapter XIII: Yoga in Modern India 75
Chapter XIV: Yoga and Spor ts 79
Chapter XV: Stress: The Bane of Modern Living 81
Chapter XVI: Viva Questions 83
Chapter XVII: Mahabharata Quiz 105
Chapter XVIII:Quiz Questions 113
Chapter XIX: Model Theor y Papers 125
Index 151
PREFACE
One of the most gratifying events for any author is when their publisher
gives them the good news that it is time for a new edition of their
book. Such a feeling of satisfaction fills my heart as I work on this
fifth edition and so many changes and improvements come to mind.
However as it is being used for so many Yoga Sport events, I control
myself from adding more and more information so as to not tax the
young minds who are already so burdened with their scholastic studies.
I will keep those additions for an enlarged version that I plan for
university students some time in the near future.
May this new edition serve its purpose of educating us all in the
great art and science of Yoga and dispelling any false impressions
of Yoga being “just a physical exercise”.
His initial training in scholastic work was in Ananda Ashram and only when he
was thirteen was he sent to Bhavan’s Gandhi Vidyashram, Kodaikanal, to do
his formal schooling. At school in addition to his academic proficiency, he was
also one of the cricket team’s stars and all-round Athletic Champion. He was
awarded the “K.S. Jayarama Iyer Award for Best Instrumentalist” and in his
final year served as School Captain.
He has written a book on Yoga For Children at the age of 12 years itself and
has written and edited 22 other books including ‘Yoga And Modern Man’ that
takes a look at various Yogic concepts with humorous cartoons and line drawings
and “A Yogic Approach To Stress” that deals with the Yogic explanations and
management of stress. The 2nd edition of the Stress Book was released recently.
His “A Primer of Yoga Theory” that has also been published in Tamil as “Yoga
Vina Vidai Thoguppu” has become a standard textbook for Yoga Sport events
and is also prescribed in many academic Yoga courses. It is now in its 3rd
edition. “Yoga: 1 to 10” explains numerous concepts of Yoga and Indian Culture
through a numerical codification using the numbers 1 to 10. It has been translated
and published in Italian in 2009. He coauthored a Tamil book on Basic Hatha
Yoga Lessons of Gitananda Yoga as well as Yoga for Weight Loss. In the
past few years he has authored, “Yoga for Health and Healing”, “Yoga for
Weight Reduction”, Chakras, Hatha Yoga of the Gitananda Tradition,
Meditation the inner Yoga, Yoga and Wellness, Suryanamaskar and
Understanding the Yoga Darshan (an exploration of the Yoga Sutra of Maharishi
Patanjali). His latest creations include “Yoga Chikitsa: The Application of
Yoga as a Therapy” and “Saraswati’s Pearls” a book on Yoga and Music
coauthored with Yogacharini Dr. Sangeeta Laura Biagi of Italy.
He edited and revised new editions of Dr Swami Gitananda Giri’s Correction of
Breathing Disorders through Rishiculture Ashtanga Yoga and also Pujya
Swamiji’s books on Mudras, Surya Namaskar and Pranayama in the
Gitananda Tradition. He has 175 scientific and Yoga papers and 69 scientific
abstracts on Yoga and Yoga research published along with 25 notes
compilations on Yogic education and therapy. He scripted and presented 19
DVDs on Yoga marketed worldwide in different languages by the famous Super
Audio Company in Chennai.
He undertook the Diploma and Advanced Diploma courses in Yoga at ICYER
under the guidance of his Guru-father Yogamaharishi Dr. Swami Gitananda Giri
in 1991 and following this joined medical college in order to combine the best of
eastern wisdom with the best of modern medical science.
During his Medical Studies at JNMC Wardha (Nagpur University), he was the
top student in a class of hundred. He secured Distinction in Surgery and a
Gold Medal in Community Medicine in his final year, topping about 500
students from the five Medical Colleges affiliated to Nagpur University. He
ABOUT THE COMPILER AND EDITOR v
It is notable that two of his students trained at YOGNAT have won the
CHAMPIONSHIP awards in the Pondicherry Government sponsored International
Yoga Festival in 1999 (Dr M Niraimathi) and 2011 (AS Anirudh).
Yoga for him is not just the performance of a few Asanas or Pranayamas but is
a means for evolution of the human mind in to further states of consciousness
and awareness. He has been instrumental in developing the concept of “Yoga
Tableaus” as a performing art and has trained hundreds of young people in the
difficult art of acrobatic Yoga Asanas. The Yoga-Asana Tableau Concept has
been developed by him as a vital tool for inculcating a sense of “team spirit and
mutual cooperation” in youngsters. His pioneering efforts in this field have been
widely applauded. He has been a pioneer in the revival of acrobatic Natya Karanas
(difficult, athletic and acrobatic postures of Bharatanatyam) into the modern
dance repertoire. With his finely developed aesthetic sense, he tastefully weaves
these acrobatic poses into his classical dance choreography and productions.
He has had the good fortune of meeting and receiving the blessings of numerous
Great Yoga Masters such as Swami Chidanada, Swami Chinmayananda, Swami
Satchidananada, Swami Dayananda, Swami Digambarji, Padmabhushan BKS
Iyengar, Sri Yogendra Desai, Yogacharya Sri TKV Desikachar, Sant Keshav
Das, Yogi Amrit Desai, Yogic Direndra Brahmachari, Smt Hamsaji and Dr Jayadev
Yogendra and Sri Yogeshwar. He has also been privileged to receive the blessings
of eminent Scientist Yogis such as Shri RR Diwakar, Dr K Arunachalam, Dr B
Ramamurthy, Prof TR Anantaraman, Dr W Selvamurthy, Dr HR Nagendra, Dr H
Nagaratna, Dr MV Bhole, Dr SV Rao, Dr RP Pandey, Dr Khapre and Dr SR
Joharapurkar. His illustrious mentors facilitating integration of Yoga with modern
medicine include Prof Madanmohan, Prof KR Sethuraman, Prof N
Ananthakrishnan, Prof RL Bijlani and Prof BV Adkoli.
As a Mridungist he has accompanied great artists like Padma Bhushan T.V.
Sankaranaarayanan, Kalaimamani Srirengam Ranganathan, Kalaimamani
Kulikkarai S.P. Vishvalingam and others on the Mridungam and is a ‘B’ Grade
Mridangist recognized by All India Radio. He has played Mridungam for
“Sendhen Tamilisai”, a Music Album by Kalaimamani Pulavar I Pattabiramane
in 2002 as well as “Bhakti Mani Mala”, a music album sung by Smt Jyothirmayi
(2003) as well as Music Therapy Albums of Dr Hariharan PhD.
He shares a special relationship with Mutthamizmamani Kalaimamani Pulavar
I Pattabhiraman, the illustrious Tamil Scholar and poet of Pondicherry who
has composed the lyrics for all dance drama of YOGNAT in the past 25 years.
Dr Ananda values this relationship that has stimulated an inner growth manifesting
as a deep love for the Tamil language and that has motivated his skill in Tamil
composition.
He is a life member of Indian Medical Association; ABHAI (Association of Bharata
Natyam Artists of India); Chennai, IAYT (International Association of Yoga
Therapists, based in USA); APPI (Association of Physiologists and
ABOUT THE COMPILER AND EDITOR vii
world famous Institute of Yoga, Bharata Natyam, and Carnatic Music established
in Pondicherry in 1993.
He has received the Marudha Ramalinganar Outstanding Young Person
Award and Rolling Shield for the year 2002 from the Youth Peace Centre,
Pondicherry and received the title award of “Yoga Vibhushan” from Tamil Nadu
State Yoga Association and Sports Development Authority of Tamil Nadu
(Tuticorin) in 2003. He received the title award of “Yoga Bishmacharya” from
the Tirumoolar Yoga and Natural Diet Trust, Chennai and Tamil Nadu State Yoga
Association in 2004. He has been honoured with the “Yoga Chakravarthy”
title by Gitanjali Yoga Centre in 2005.Other titles and awards received by him
are “Palkalai Chemmal”, “Sagala Kala Vallavan”, “Isai Sevagan”, “Puduvai Mannin
Maindhan”, “Achiever Award 2003”, “Jnana Vruddha”, “Muthaizh Suvaignar”,
“Mattala Vittaga Mamani”, “Sevai Thilagam” ,”Shiva Yoga Chudar”, “Yoga
Kalaimamani”,”Yoga Thilagam”,” Saivneri Isai Chemmal”, “Sri Aurobindo Award”,
“ Palkalaisudar Mamani”, and “Biodiversity Award 2014”. He was honored with
the InSPA PK Subbaraja Trust Best Performance Award by CM of Puducherry
Sri V Narayanasamy during 6th InSPA International Conference and 3rd
International Conference of the Department of Applied Psychology of Pondicherry
University in 2016.
He was honoured for his Yoga Seva by Kumari Selja Union Minister for Tourism
during the 18th International Yoga Festival 2011 in the presence of Sri V
Narayanasamy, Union Minister for Culture, Lt Governor of Pondicherry Dr Iqbal
Singh, Chief Minister Sri Vaithiyalingam and awarded “Lifetime Achievement
Award in Field of Yoga” on January 7, 2011 by Department of Tourism, Govt
of Pondicherry during the festival. He was nominated by Pondicherry Govt
Department of Art and Culture to the Governing Body of the South Zone
Cultural Centre, Tanjavur under Ministry of Culture, Govt of India in 2013.
He worked as Senior Research Fellow in the Yoga Research Project
conducted by Department of Physiology, JIPMER (2000-04) under auspices of
Union Ministry of Health and Family Welfare as well as Ministry of Defense,
Govt. of India. He worked as Medical Officer in the Village Health Programme
and the Child to Child Health Education Programme run by the Auroville
Health Centre in the International Township (1999 -2000 and 2004-08). He
worked as Programme Coordinator in the Advanced Centre for Yoga
Therapy, Education and Research (ACYTER), JIPMER (2009-13) where many
research studies were completed and scientific papers published through MOU
between JIPMER and MDNIY. The centre focused on the role of Yoga in the
prevention and management of cardiovascular disorders and diabetes mellitus
and nearly 40,000 patients were benefited. The centre popularized science of
Yoga among medical professionals and general public conducting National
Workshops on Yoga in medical education, hypertension, diabetes and HIV etc.
Dr Ananda is currently DIRECTOR, Centre for Yoga Therapy Education and
Research (CYTER) under auspices of Sri Balaji Vidyapeeth, Puducherry.
ABOUT THE COMPILER AND EDITOR ix
More than 36,000 patients have benefited from Yoga therapy and 65 papers and
25 abstracts published along with the conduct of five successful National CMEs.
International Day of Yoga has been celebrated in a grand manner since 2015
with weeklong events every year. He is extremely proud of his illustrious and
dear students Yoga Chemmal Dr Meena Ramanathan who is Deputy Director
and Yoga Chemmal Sri G Dayanidy who is Lecturer for this innovative centre.
He finds pride of place in many reference biographies such as Reference Asia,
Emerald Who’s Who in Asia, Biography, Asia Pacific Who’s Who, Famous
India: Nation’s Who’s Who, Asia: Men & Women of Achievement, Kohinoor
Personalities, Asian Admirable Achievers And Asian American Who’s Who. He
has received the Best Personalities of India Award and Shining Achievers of
India Award from Friendship Forum, New Delhi in 2015 and 16 for his excellent
contribution towards welfare of people.
He is a recognized PhD Guide (Yoga Therapy and Inter Disciplinary Research)
by Sri Balaji Vidyapeeth, Pondicherry and was the first Indian to be recognized
as IAYT Certified Yoga Therapist (C-IAYT) by International Association of
Yoga Therapists, USA in 2016.
In recent years he has travelled abroad 15 times and conducted invited talks,
public events, workshops and retreats and been major presenter at Yoga
conferences in the UK, USA, Italy, South Africa, Germany, Switzerland, Canada,
Australia and New Zealand. He is an Honorary International Advisor to the
International Association of Yoga Therapists (www.iayt.org), the Australasian
Association of Yoga Therapists (www.yogatherapy.org.au), the World Yoga
Foundation (www.worldyogafoundation.in) and Gitananda Yoga Associations
worldwide (www.rishiculture.org).
He is currently Member of the Scientific Advisory Committee of CCRYN,
Ministry of AYUSH, Govt of India as well as Expert Committee of AYUSH for
Celebration of International Yoga Day and Yoga & Diabetes programs. He is
also member of the Executive Council of the Indian Yoga Association
(www.yogaiya.in) and Board of Directors of the Council for Yoga Accreditation
International (www.cyai.org) as well as Technical Committee of QCI Yoga
Schemes.
He is happily married to Yogacharini Smt Devasena Bhavanani who has a
Masters degree in Sanskrit in addition to being an eminent Yoga Expert, Carnatic
Vocalist and Bharatanatyam Dancer, teacher and choreographer. They have a
talented daughter Dhivya Priya Bhavanani and son Anandraj Bhavanani.
THE TREE OF ASHTANGA YOGA
ACKNOWLEDGMENTS
I gratefully acknowledge the great blessing and good fortune I have had to be
born the son of the greatest Yoga Team of the last century. I offer this compilation
to the lotus feet of my Guru-Father Yogamaharishi Dr. Swami Gitananda
Giri Guru Maharaj and my Mother-Guru Kalaimamani Yogacharini
Smt. Meenakshi Devi Bhavanani who have inculcated in me the discipline
of Yoga as well as sowing the seed of this great art and science in my heart.
I have also been privileged to receive the blessings and good will of some
of the great masters of Yoga such as Padmabhusan Sri B.K.S. Iyengar,
Sri Yogendra Ji, Sri Sant Keshavdas, Swami Chinmayananda, Swami
Dayananda, Yogi Amrit Desai, Sri Direndra Brahmachari, Swami Chidananda
Saraswathi, Sri Ma Yoga Shakti, Swami Satchitananda, Maharishi Arunachalam,
Swami Veda Bharathi, Dr. H.R. Nagendra, Sri T.K.V. Desikachar, Swami
Suddananda Bharathi, Sri Kannaya Yogi, Sri S.Sridharan and great Yogic
personalities such as Srila Sri Shankara Giri Swamigal, Prof. T.R. Anantaraman,
Prof. Dr. B. Ramamurthy, Dr. W. Selvamurthy, Dr. M.V. Bhole, Prof. Dr.
Madanmohan, Prof. R.C. Gupta, Sri Yogeshwar, Sri D.R. Karthikeyan,
Shri S.K. Jindel, Prof. K.R. Sethuraman, Prof. N. Ananthakrishnan, Dr. B.R.
Sharma, Dr. I.V. Basavaraddi, Dr. S.V. Rao, Dr. R.P. Pandey, Dr. S.R. Joharapurkar
and Dr. M.D. Khapre.
13. Yoga and Sports by Dr. Swami Gitananda Giri and Yogacharini Meenakshi
Devi Bhavanani.
30. Health Benefits of Yoga (c) 2001, 2004 Trisha Lamb. www.iayt.org.
Yoga is an art and science that developed from the core of Sanathana
Dharma. The Yogic life is the living of a unified holistic concept assuring
health, happiness, longevity and spiritual evolution. Yoga in its wholistic
sense can never be competitive, and there exists no objective measurement
by which one person can be declared more yogic than another. Therefore
the term “competitive Yoga” is a paradox and has no real meaning.
Howev er the prof iciency of the Sadhaka can be compared with that of
another in the performance of the Asanas, Kriyas, Mudras, Pranayamas
and the Shat Karmas. Yogasana competitions are a ‘f act’ in today’s
Yoga world and are mushrooming up in all directions. W hen conducted
efficiently and when the competitors approach them with the right Yogic
attitude of ‘Nishkama Karma’, i.e., self less action, then the Yogasana
competitions hav e a lot to off er. They stimulate the young minds and
giv e them an outlet for the competitiv e spirit, driv e and energy. The
youngsters learn to take the ‘win’ with the same equanimity (Samabhava)
as the ‘loss’. They learn to accept that on any given day someone
else may be better than them. They learn to accept the ‘highs’ with
the ‘lows’ and realize that proper planning dedicated and disciplined
practice and enthusiastic participation is more important than the result.
The youngsters are stimulated to intense practice and thus dev elop
amazing body skills, which they may not dev elop otherwise. The
competitions provide a meeting point for the youngsters to meet and
interact positiv ely with others hav ing similar interests. Formation of a
group of similar minded Yoga Sadhaks can reinf orce the indiv idual’s
practice whenever it slackens due to any reason. Positive ‘Peer Pressure’
creates a back up to counter any inertia that may hinder the practitioner
in their Sadhana. Due to competition, the Sadhaka is shaken out of
the complacency that tends to creep in when the practice of Yoga
becomes a habit as monotonous as the brushing of teeth in the morning.
They make sure that they don’t miss their practice and put in extra
energy and time to keep in shape. The competitiv e edge sharpens and
focuses the body awareness, thus fostering greater accuracy and perfection
that in turn stimulates the real Yogic growth. Spectators and the lay
xvi PRIMER OF YOGA THEORY BY DR. ANANDA BALAYOGI BHAVANANI
and non-drug users. They must have a basic knowledge of Yoga theory
and marks should be allotted for Yoga deportment and character. They
must be regular practitioners who are attached to either Yogashrams or
accredited Yoga groups. W hen all these considerations are taken into
account, then ‘Yoga Sports’ can be a beacon light for other sports in
terms of living the Yogic and sporting ideals. Thus Yoga Sports can add
as well as benefit from the association with the sporting world and be a
proper link between the two worlds of Yoga and sports.
Thus we can see that though the world of sports and that of Yoga lie nearly
on opposite poles, they have a lot to offer to each another. They can stimulate,
strengthen and benefit the practitioners of either science to a great extent
when approached properly and with an understanding of their respective
merits and limitations. We can also see that though Yogasana competitions
have both positive and negative aspects, they can be an effective link between
Yoga and sports. It is now necessary for the practitioners of Yoga and
sports to understand the benefits of their close association with one another
and create the needed framework in which both can complement each
another more effectively. This association between these two sciences can
then provide humankind with a disciplined, strong, efficient and healthy
body and mind for further evolution towards the Divine.
I have found that the easiest way to learn is through question and answer
models and so have presented this book in the question and answer pattern.
The material given in this book is merely a beginning and the Sadhaka
must actualize these concepts in themselves through extensive contemplation
and self-analysis. I also give at the end of the book some model papers
that can be used in theory exams.
xviii PRIMER OF YOGA THEORY BY DR. ANANDA BALAYOGI BHAVANANI
Any material reproduced from this book may be done so only with
prior permission of the author and with due credit to the source.
This is an important aspect of Yogic culture and I request all the
readers to follow this request in the true spirit of Yama and Niyama.
I wish that all those who go through this book would find that it enriches
their knowledge of Yoga theory as much as it did for me in its compilation.
Pondicherry.
Dated: 24-7-2017
WHAT IS YOGA?
Ans:
Yoga is that which joins (Yujate anena iti yogaha)
Union (Yuj) of
o Body-Emotions-Mind
o Jiva-Atman
A state of mastery over the senses and mind (Kathopanishad)
Stilling the whirlpools (modifications) of the mind stuff (Yogah
chitta vritti nirodhah)-Yogamaharishi Patanjali in the Yoga Sutras
Skill in action (Yogah karmasu koushalam) - Yogeshwar Sri Krishna
in Srimad Bhagavad Gita
Equanimity of mind (Samatvam yogah uchyate) - Yogeshwar
Sri Krishna in Srimad Bhagavad Gita
A skillful and subtle process to calm down the mind (Yoga Vashistha)
Dis-association f rom the union with pai n (Duhkha samyoga
viyogam yoga sangnitam) - Yogeshwar Sri Krishna in Srimad
Bhagav ad Gita
“Yoga is said to be the oneness of breath, mind, and senses,
and the abandonment of all states of existence.”—Maitri Upanishad
“Yoga is the union of the individual psyche (Jivatman) with the
transcendental Self (Paramatman). “—Yoga Yajnavalkya
“Yoga is said to be the unification of the web of dualities (Dvandva
Jaala).”—Yoga Bija
“Yoga is said to be control.”—Brahmaanda Purana
“Yoga is the separation (Viyoga) of the Self f rom the
World-Ground (Prakrithi).”—Raja Maartanda
“Yoga is said to be the unity of exhalation and inhalation and of
blood and semen, as well as the union of sun and moon and of
the indiv idual psyche with the transcendental Sel f .”
— Yoga Shikha Upanishad.
2 PRIMER OF YOGA THEORY BY DR. ANANDA BALAYOGI BHAVANANI
Q.3. What does Yogeshwar Sri Krishna say to be the mark of a Yogi?
Ans:
Yatahi nendriyartheshu na karmasu anushajatey sarva sankalpa
samniyasi yogaroodh tada uchyate
(Then alone is one said to have attained to Yoga when, having
renounced all desires, one does not get attached to the sense objects
and actions.”—B.G.VI-4)
Ans:
Aum. Sahanavavatu Sahanau Bhunaktu Sahaviryamkaravavahai
Tejasvinavadhitamastu Ma Vidvisavahai
Aum. Shanti Shanti Shanti. Aum.
“May he protect us both, May he nourish us both. May we both
work together with great energy. May our study be enlightening
and fruitful. May we never hate each other. Om Peace Peace Peace.”
Ans:
Ans: Eight
Ans:
Yama - Moral Restraints
Niyama - Evolutionary Observances
Asana - Steady Posture
Pranayama - Energy/Breath Control
Pratyahara - Sensory W ithdrawal
Dharana - Single Minded Concentration
Dhyana - Meditative State
Samadhi - State of Complete Oneness.
Ans:
Adhikara Yoga - Yama, Niyama
Kriya Yoga - Tapas, Swadhyaya, Ishwara / Atman Pranidhana
Bahiranga - Yam a, Ni yama, Asana, Pranayama,
(+/-Pratyahara)
Antaranga - Dharana, Dhyana, Samadhi, (+/-Pratyahara)
Samyama - Dharana, Dhyana, Samadhi
Ans:
Raja Yoga, Patanjala Yoga or Yoga Darshana.
YAMA AND NIYAMA
Ans:
Ahimsa - Non-Violence
Satya - Truthfulness
Asteya - Non Stealing
Brahmacharya - Controlling the Creative Principle
Aparigraha - Non Covetedness
Ans:
Saucha - Cleanliness
Santosha - Contentment
Tapas - Austerity or Discipline
Swadhyaya - Self-Knowledge or Self Analysis
Ishwara or Atman
Pranidhana - Surrender to Divine/Atman
The Niyamas
WHAT IS ASANA?
Ans:
Sthira sukham asanam
(Asana is a posture held firm with comfort)
Ans: 84,00,000
Q.3. According to Hatha Pradipika, which are the four most important
Asanas?
Ans: Siddhasana
Ans:
Siddhasana, Padmasana, Simhasana, Bhadrasana, Swastikasana,
Gom ukasana, Veerasana, Kurm asana, Kukkutasana, Uttana
Kukkutasana, Dhanurasana, Matsyasana, Paschima Tanasana,
Mayurasana, Shavasana
Ans:
Siddhasana, Padmasana, Bhadrasana, Muktasana, Vajrasana,
Swastikasana, Simhasana, Gomukasana, Veerasana, Dhanurasana,
Mritasana, Guptasana, Matsyasana, Matsendrasana, Gorakshasana,
Paschim ottanasana, Ut katasana, Sankatasana, Mayurasana,
Kukkutasana, Kurmasana, Uttana Mandukasana, Uttana Kurmakasana,
Vrikshasana, Mandukasana, Garudasana, Vrishasana, Shalabhasana,
Makarasana, Ushtrasana, Bhujangasana, Yogasana.
WHAT IS ASANA? 17
YOGANJALI
N AT YA L AYA M
25, II nd Cross, Iyyanar Nagar,
Pondicherry-605 013.
Tel: 91-413-2241561
Ans:
Tasmin sati shvasa prashvasayor gati vichhedah pranayamah
(Asana having been completed, cessation of inhalation and exhalation
“Kevala Kumbaka” is Pranayama).
Ans:
Tatah kshiyate prakashah aavaranam.
(Thereby the covering of inner light disappears).
Ans:
Surya Bhedana - Sun Cleaving Breath
Ujjayi - The Victorious Breath
Sitkari - Hissing Breath (Cooling Breath)
Sheetali - Beak Tongue Breath (Icing Breath)
Bhastrika - Bellows Breath
Bhramari - Sound of Bee Breath
Murccha - Fainting or Swooning Breath
Plavini - Floating Breath
Q.4. What are the Pancha Prana Vayus (Five Major Airs)
Ans:
“Hridi Prano Gude Apanah, Samano Nabhi Mandaley, Udanah Kantha
Desastho, Vyanah Sarva Shariragah” - Shiva Samhita
Prana ( Heart region), Apana (Anal region), Samana (Navel), Udana
(Throat) and Vyana (Pervades entire body).
HATHA YOGA
Q.2. How to correlate the Pancha Koshas with the three Sharira?
Ans:
Sthula Sharira - Annamaya Kosha
Sukshma Sharira - Pranamaya, Manomaya and
Vijnanamaya Koshas
Karana Sharira - Anandamaya Kosha
ANNAMAYA KOSHA
(Physical Body)
PRANAMAYA KOSHA
(Vital Body)
ANANDAMAYA KOSHA (Bliss Body) MANOMAYA KOSHA
(Mind Body)
VIJNANAMAYA KOSHA (Wisdom Body)
42 PRIMER OF YOGA THEORY BY DR. ANANDA BALAYOGI BHAVANANI
Q.5. What are the Jnanendriyas (sense organs) and related Tanmatras
(subtle elements)?
Ans:
Shotra - Ears - Hearing (Shabda)
Chakshu - Eyes - Sight (Rupa)
Grahna - Nose - Smell (Gandha)
Jihva - Tongue - Taste (Rasana)
Tvak. - Skin - Cutaneous Sense (Sparsha)
Ans:
Sattva - Principle of Luminosity and W isdom
Rajas - Principle of Activity and Passion
Tamas - Principle of Inertia and Darkness
Ans: Nirguna
Q.9. What are the Sapta Dhatus (Seven Substances that make up
the Human Body)?
Ans:
Rasa (Chyle), Rakta (Blood), Maamsa (Flesh), Medas (Fat),
Asthi (Bone), Majja (Marrow), Sukra (Semen)
Ans:
Vata - Wind
Pitta - Bile
Kapha or Kleshma - Phlegm
Ans:
The internal processes-inner instruments-aspects of MIND are:
Chitta-the memory bank-the subconscious
Manas-the conscious mind
Buddhi-intellect-Possesses Viveka (discrimination) and has three
important powers;
i. Kriya Shakti - power of action
ii. Jnana Shakti - power of wisdom
iii. Iccha Shakti - power of will
Ans:
A. HIGHER – 7
Bhuh Loka - Earth
Bhuvah Loka - Sky
Svah Loka - Heaven
Mahah Loka - Middle region
Janah Loka - Place of births
Tapah Loka - Mansion of the blessed
Satya Loka - Abode of truth
B. LOW ER – 7 - NARAKA
Satala, Vitala, Mahatala, Rasatala, Talatala, Atala, Patala
Ans:
Jagrat - Wakeful State
Swapna - Dream State
Sushupthi - Deep Sleep
Thuriya - Total Awareness
NATURE OF MAN 45
Q.16.What are the Pancha Deha Doshas (Five Blemishes of the Body)?
Ans:
Kama - Sexual Desire
Krodha - Anger
Nihsvasa - Sighing
Bhaya - Fear
Nidra - Sleep
Ans:
Intellect (Buddhi) and Consciousness (Manas)
According to Ammaji (Yogacharini Meenakshi Devi Bhavanani)
the main differences between animal and human nature are
Consciousness, Control and Choice (the three ‘C’s)
46 PRIMER OF YOGA THEORY BY DR. ANANDA BALAYOGI BHAVANANI
Ans:
Pujya Swamiji Gitananda Giri has described the Nava Dhushyas
or nine factors that are the physical structural systems of the human
body. He has also described the Dwadasha Kramas or the twelve
systems of man that also takes into account the non physical aspects
of the human functioning.
The Nava Dhushyas (Nine Physical Structural Systems) are:
Asthi - Bone Tissue
Maamsa - Muscle Tissue
Nadis - Channels of Nerve Energy
Rasa-Rakta - Circulation and Blood Components
Indriyas - Vital Organs
Granthis - Endocrine Glands
Meda - Adipose Tissue
Majjaa - Bone Marrow
Soma - Hormones including the higher Ojas,
Tejas and Sukra
The Dwadasha Kramas include in addition to the Nava Dhushyas,
the non-physical components of:
Prana - the cosmic catalyst associated with emotions. This includes
the sub units of Prana Vayus (nerve currents), Prana Nadis (channels
of Pranic flow), Prana Vahaka (nerve impulses), Prana Vahana
(nerve fluids), Prana Vana (psychic vortexes associated with
the Chakras), Prana Granthis (nodes of Prana) and Prana Bindus
(foci of higher mental energy).
Manas - subconscious, conscious and superconscious mind
including the Buddhi (intellect), Bindu (foci of consciousness),
Loka (planes of consciousness), Mandala (etheric mental and
energy patterns and fields)
Chakra - etheric energy nature associated with the nerves and
glands of the physical body. It is also related to the psyche and
Ahamkara. it also includes the psychic nature associated with
the higher self or Atman
YOGIC TEXTS
Q.2. What are the humane qualities that Maharishi Patanjali advises
us to cultivate?
Ans:
The attitudes to be cultivated (Samadhi Pada-33rd Sutra) are:
Maitri - Sukha : Friendliness towards those who
are happy
Karuna - Duhkha : Compassion towards those who
are miserable
Mudhita - Punya : Cheerfulness towards the
virtuous
Upekshanam - Apunya : Indifference towards the wicked
Q.4. What are the names of the Padas in the Yoga Sutras?
Ans:
Samadhi Pada
Sadhana Pada
Vibhuti Pada
Kaivalya Pada
Q.5. How many Sutras are there in the Yoga Sutras of Maharishi
Patanjali?
Ans: 196 / 195 verses or sutras
Ans:
Vyadhi - Disease
Styaan - Dullness
Samshya - Doubt
Pramada - Procrastination
Alasya - Laziness
Avirati - Worldly Mindedness
Branti-Darshan - Illusion
Alabdhabhumikatva - Inability to find any state of Yoga
Anavasthitatwa - Inability to maintain a state of Yoga
Q.2. What are the other obstacles that are mentioned by Patanjali
following these mental obstacles?
Ans:
Duhkha - Pain
Daurmanasya - Despair
Angamejayatva - Tremors of the body
Swasa Praswasa - Irregular breathing
Ans:
Mridu - The Feeble One
Madyama - The Average One
Adhimatra - The Superior One
Adhimatratma - The Supreme One
YOGA THERAPY
Ans:
Stable autonomic nervous system equilibrium, with tendency
toward parasympathetic nervous system dominance rather
than the usual stress-induced sympathetic nervous system
dominance
Pulse rate decreases
Respiratory rate decreases
Blood pressure decreases
Galvanic Skin Response (GSR) increases
EEG - alpha waves increase
Theta, delta, and beta waves also increase during various
stages of meditation
EMG activity decreases
Cardiovascular efficiency increases
Respiratory efficiency increases
Respiratory amplitude and smoothness increase, tidal volume
increases, vital capacity increases, breath-holding time increases
Gastrointestinal function normalizes
Endocrine function normalizes
Excretory functions improve
Musculoskeletal flexibility and joint range of motion increase
Posture improves
Strength and resiliency increase
Endurance increases
Energy level increases
Weight normalizes
Sleep improves
Immunity increases
Pain decreases
YOGA IN MODERN INDIA
Ans:
Ananda Ashram (ICYER), Pondicherry
Asana Andiappan Yoga Institute, Chennai
Ashtanga Yoga Research Centre, Mysore
Bihar School of Yoga (Bihar Yoga Bharathi), Monger, Bihar
Divine Life Society (Sivananda Ashram), Rishikesh
Indian Academy of Yoga, BHU, Varanasi
Kaivalyadhama Ashrama, Lonavla
Krishnamacharya Yoga Mandiram, Chennai
Morarji Desai National Institute for Yoga, New Delhi
Ramamani Iyengar Yoga Institute, Pune
Sivananda Ashram, Nayar Dam, Kerala
sVYASA University (VK Yogas), Bangalore
The Yoga Institute, Santa Cruz, Mumbai
YOGA AND SPORTS
Ans:
The competitive aspect of Yoga in relation to individuals or teams
is known as Yoga sport. Various events have been conducted since
the past few decades all over India and the world and the first International
Yoga championship was held at Pondicherry in 1989 by Swami Gitananda
Giri under the patronage of Vishwa Yoga Samaj. Since then more
than 25 international championships have been held all over the
world.
Ans:
Yogamaharishi Dr. Swami Gitananda Giri
Yogiraj Dhyan Dhar
Kriya Yogi Bishnu Gosh
Shri Krishna Kisore Das
Shri MS Viswanath
Yogacharya Gurupriya Giri
Shri Fernando Estevez Griego (Swami Maitreyananda)
Ans:
International Yoga Federation
World Yoga Council
International Council for Yoga Sport
Asian Union of Yoga
Yoga Confederation of India
Indian Yoga Federation
80 PRIMER OF YOGA THEORY BY DR. ANANDA BALAYOGI BHAVANANI
Q.4. When and where was the First International Yoga Championship
held?
Ans:
1989 at Pondicherry, India.
Ans:
YOGA SPORTS
Q.5. How does the Bhagavad Gita describe the stress response?
Ans:
In Chapter Two (Samkhya Yoga), in Verse 62 and 63, the pattern
of behaviour (stress response) is given that ultimately leads to the
destruction of man.
Verse 62: “Brooding on the objects of the senses, man develops
attachment to them; from attachment (Sangha or Chanuraaga)
comes desire (Kama) and from unfulfilled desire, anger (Krodha)
sprouts forth.”
82 PRIMER OF YOGA THEORY BY DR. ANANDA BALAYOGI BHAVANANI
Q.7. Give the full forms of the following stress management programmes.
Ans:
IRT - Instant Relaxation Technique
QRT - Quick Relaxation Technique
DRT - Deep Relaxation Technique
SMET - Self-Management of Excessive Tension
11. Mudra where both eyes are fixated on mid point between eyebrows?
Ans: Sambhavi Mudra
164. Which Bhakti leader used the medium of dance and song to
make one feel the personal presence of God near him?
Ans: Chaitanya Maha Prabhu
170. Name some Yoga practices related to the reptiles and amphibians
Ans: Sarpasana, Sarpa Kriya, Bhujangasana, Vrishchikasana, Bhujangini
Mudra, Kurmasana, Makarasana, Bhekasana, Mandukasana etc
VIVA QUESTIONS 101
22. This student cut off his thumb for Dronacharya. W ho is he?-
Ekalavya
23. W ho killed all the sons of the Pandavas at night at the end of
the Mahabharata? Ashwathama
24. A lady burned Yudhistra’s toes. W ho was she? Gandhari
25. Sage Parasara is the father of?-Veda Vyasa
26. W ho was the Guru for the Pandavas before Dronacharya?-
Kripacharya
27. Father of Draupadi—Drupada
28. Arjuna’s wife who was the daughter of the Naga King-Uloopi
29. Arjuna’s son by Chitrangada-Babhuvahana
30. Subhadra’s son-Abimanyu
31. This king was going to help the Pandavas but was tricked by
Duryodhana into becoming Karna’s charioteer. W ho was he?
Shalya
32. W hat question did Draupadi ask when she was summoned to
the court?- She asked whether Yudhishthira lost her or
himself first
33. W hat promise did Karna make to Kunthi? That he would not
kill any of the Pandavas except Arjuna.
34. W ho was the Commander-in-chief of the Pandava army?
Dhrishtadyumna
35. W ho was the Asura that was spared by Krishna and Agni in the
Khandava forest because Arjuna had given him protection? –
Maya
36. W ho was born with three eyes and four arms? Shishupala
37. W ho dragged Draupadi to the court?- Duhshasana
38. W ho was the person used as a shield to kill Bheeshma?-
.Shikandi
39. W hich son of Dhritarashtra objected to Draupadi being brought
to the court as a slave? – Vikarna
40. W here did Bhima meet Hanuman?- Gandhamadana forest
41. W here did Arjuna reunite with his brothers after 5 years in
heaven?- Gandhamadana forest
MAHABHARATA QUIZ 107
14. Swami Gitananda said that Yoga is Evolution. What type of evolution
is it?
Conscious evolution
TRUE OR FALSE ?
MODEL PAPER - II
9. Yoga is ___________________evolution.
TRUE OR FALSE ?
Yogic cleansing practices and fasting, diet and nutrition are basic to the course.
More than 108 asana, 44 pranayama and 56 kriya are taught in the six months.
Thorough study of the Yoga Sutra, Upanishads, Yoga Vasishtha, Hatha Yoga
Pradipika, Gheranda Samhita, Bhagavad Gita and other important Yogic texts is
made. Training is also given in Carnatic Music, with emphasis on devotional bhajan.
Those interested may also study Bharatanatyam and Classical Instrumental Music.
Training in Raja Yoga and Jnana Yoga techniques are given, including elaborate
work with Yogic relaxation, concentration and visualization practices. Seats in the
course are limited to ten persons annually, who are accepted only after going through
preliminary instruction with the Institute’s trained teachers as well as participation
in the 52 Lesson Correspondence Course, Yoga: Step by Step, which is the basic
syllabus of the Six Month Course. The Institute has a traditional Gurukula setting,
in an ideal garden atmosphere, on the shores of the Bay of Bengal. Students are
also introduced to the Indian way of life, festivals, cultural programmes, community
activities and Hindu rites and rituals, to cultivate an awareness of the culture from
which Yoga has sprung.
From October 2001, this course has been extended to an additional six months
training, for those considered suitable, giving “hands on” training in Yoga teaching
and class organization as well as undertaking senior yoga practices. Those eligible
for this advanced Yoga work will at the end of the one year training receive a One
Year International Diploma in Yoga Education. ICYER has more than one hundred
affiliated Yoga centres in twenty two countries of the world. Thirty books have been
published, as well as a monthly magazine, Yoga Life, which has completed
nearly 50 years of publication for a worldwide audience. The International Centre
for Yoga Education and Research (ICYER) is also headquarters for several
worldwide organizations, including Vishwa Yoga Samaj, Yoga Jivana
Satsangha (International) and the Society for the Preservation of Rishiculture
Yoga (SPARC). The International Centre for Yoga Education and Research
is also the office headquarters for Sri Kambaliswamy Madam, a 150 year old
Samadhi site of the great Ashtanga Yoga Guru Srila Sri Kambaliswamigal at
Thattanchavady, Pondicherry. The Samadhi of its founder, Yogamaharishi Dr.
Swami Gitananda Giri Guru Maharaj, is also located at Sri Kambaliswamy Madam
and has become a world famous pilgrimage place. Swami Gitananda left his
body in Maha Samadhi at 2.20 am on December 29, 1993, Arudhra Darshan Day
and the full moon in the Tamil month of Margazhi. Daily puja are conducted at Sri
Kambaliswamy Madam, with elaborate puja every Sunday morning. Sunday puja
are open to public who wish to experience a traditional Hindu puja. Grand puja for
the Samadhi of the eight Gurus of the lineage are conducted throughout the year,
as well as many Carnatic Music Festivals at the Sri Kambaliswamy Madam.
THE FOUNDER: A Master Yogi and great Spiritual Teacher, Yogamaharishi Dr.
Swami Gitananda Giri had the unique talent of infusing the mystic insights of the
Rishi into practical life. The exponent of a Bengali Tantric tradition, which stretches
back hundreds of years, Yogamaharishi Dr. Swami Gitananda Giri, a medical doctor
and scientist, was able to express the abstract ancient insights in practical modern
terms. One of the greatest Masters of Rishiculture Ashtanga Yoga in the twentieth
century, Yogamaharishi Dr. Swami Gitananda Giri Guru Maharaj of Pondicherry,
India, was a brilliant and dynamic Guru known as THE LION OF PONDICHERRY.
He taught hundreds of thousands of persons worldwide, the intricate and demanding
art and science of Rishiculture Ashtanga Yoga, through his books, his magazine
articles, his monthly magazine YOGA LIFE, and his world tours in which he lectured
and taught hundreds of thousands of seeking spirits worldwide. His influence on
the modern world of Yoga is immense. He was named Madathiapathi of Sri
Kambaliswamy Madam in 1975 and carried out his religious duties scrupulously.
He founded Ananda Ashram (1968) and later, the International Centre for
Yoga Education and Research (1989) on the shores of the Bay of Bengal,
eight kilometers north of Pondicherry. He also founded in March 1993 Yoganjali
Natyalayam, to teach the Indian cultural arts of Bharatanatyam and Carnatic
Music, as well as Rishiculture Ashtanga Yoga to the local populace. Throughout,
his approach was scientific, rational and systematic. In 1987 he was awarded
the title, “The Father of Modern Scientific Yoga” by Vishwa Unnyanan Samsad of
Calcutta. He was also one of the pioneers in bringing the concepts of traditional
yoga to the Western mind. On December 20, 1986, Swami Gitananda Giri was
awarded the title “YOGA SHIROMANI” by the then President of India Shri Zail
Singh Ji, at the World Yoga Conference held in New Delhi. He personally taught
an intensive Six Month International Yoga Teachers Training Course in his
Pondicherry Ashram for twenty five years from 1968. On March 10, 1986, Swami
Gitananda was appointed to Central Council for Research in Yoga and
Naturopathy, Ministry of Health and Family Welfare, Government of India,
New Delhi. Swami Gitananda cooperated and served as advisor to Government
in organizing the First International Yoga Festival in Pondicherry sponsored by
Department of Tourism, in January 1993. Since then, the Festival has been held
yearly from January 4th to 7th, and Yogacharini Meenakshi Devi Bhavanani
continues to act as advisor for this grand event. Her services and that of Swami
Gitananda are regularly and publicly appreciated by the Pondicherry Government
at this festival. Swami Gitananda was given so many other honors, including the
honour of being the First Vice President of the All India Association of Mutts and
Ashrams based in Kancheepuram, Tamilnadu to which he was elected in 1983.
The organization was headed by the Presidentship of the Shankaracharya of
Kancheepuram. To name Swamiji’s accomplishments would take volumes and
indeed, volumes have been written on him. No history of Yoga in modern times is
complete without reference to his name. He is the author of twenty two books on
Yoga, and conducted five World Conferences on Yoga. More than 135 centres of
Rishiculture Ashtanga Yoga are established worldwide, with thousands of
Ashtanga Yoga teachers trained by him now actively propagating not only Yoga,
but also various aspects of Indian culture. He was part of the intellectual community
of Yoga practitioners, and was the Chief Patron of the prestigious Indian Academy
of Yoga, centered at Banaras Hindu University, Varanasi, Uttar Pradesh.
For more details contact:
International Centre for Yoga Education and Research (ICYER)
16 A, Mettu Street, Chinnamudaliarchavady, Kottakuppam,
(Six Kilometers North from Pondicherry on ECR Highway),
Tamil Nadu 605 104. India.
Website: www.icyer.com
E mail : ananda@icyer.com
Phone : +91 413 2622902