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Three Forms of Yoga - Jnana, Karma, Bhakti and Asthanga Yoga
Three Forms of Yoga - Jnana, Karma, Bhakti and Asthanga Yoga
Assignment
Topics:
1. Explain the meaning, Characteristics and importance of
three forms of yoga- Jnana / karma / Bhakti.
2. What are the eight principles of Ashtanga Yoga?
Explain any one Yoga in detail. Ex. Pranayama
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1. Explain the meaning, Characteristics and importance of
three forms of yoga- Jnana / karma / Bhakti.
Yoga is an art of discovering the ‘true Nature’ of the self to unite with ‘divine Nature’.
Yoga is a physical, mental and spiritual practice.
Let’s look at each of the Paths of Yoga and see how we can incorporate them into our
lives.
Pure in thoughts
Looking for Divinity in the ordinary
Honoring and respecting all life
Purification of heart through devotion
Singing, dancing, chanting and listening to Divine verses
Openness to everything
Smarana – “remembering” the Divine by constantly meditating upon its name and
form.
Padasevana – “service at the feet” of the Divine, which incorporates the practice
of karma yoga (selfless service) with bhakti (devotion).
Archana – the “ritual worship” of the Divine through practices such as puja (deity
worship), and havan or homa (fire offering).
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Sakhya – the “friendship” and relationship established between the Divine and the
devotee.
With Karma Yoga, all desires eventually merge into one, which is to serve and ultimately
serve the Divine. Karma Yoga is about purifying the heart and counteracting egoism. It
involves the dedication of all work as an offering, with no thought of personal reward. From
this rule follows the four guiding principles: Right Attitude, Right Motive, Give up Result,
and Serve the Self in All.
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established in the yoga of knowledge, (engaged in) charity, self-restraint, self-study of the
scriptures, austerity and simplicity.
There are four prescribed steps in Jnana Yoga known as Sadhana Chatushtaya (the Four
Pillars of Knowledge).
Viveka (discernment, discrimination) - a deliberate, intellectual effort to distinguish
between the real and the unreal.
Vairagya (dispassion, detachment) - cultivating non-attachment toward worldly
possessions and the ego-mind.
Shatsampat (six virtues) - six mental practices to stabilize the mind and emotions.
The six virtues are
Shama (tranquility, calmness),
dama (restraint, control),
Uparati (withdrawal, renunciation),
Titiksha (endurance, forbearance) ,
Shraddha (faith, trust) and
Samadhana (focus, concentration
Mumukshutva (longing, yearning) - an intense and passionate desire for achieving
liberation from suffering.
After completion of these, there are three core practices of Jnana Yoga, according
to Upanishadic teachings:
Sravana - hearing or experiencing Vedantic philosophy through a guru or spiritual
teacher.
Manana - thinking and reflecting on the teachings of non-duality in an attempt to
understand their subtleties.
Nididhyasana - constant and profound meditation Brahman and the inner self.
Liberation from the illusionary world of maya (self-limiting thoughts and perceptions)
and to achieve the union of the inner Self (Atman) with the oneness of all life.
Attainment of the supreme knowledge that helps you realise your selfish desires,
limitations, ego, illusions, and ignorance.
Jnana yoga focuses on helping a person achieve liberation from suffering through
experiential knowledge of the absolute divine truth and universal consciousness.
Channeling the flow of energy and coupling it with conscious breathing, it improves
blood circulation. When circulation improves, organs, such as kidneys, liver, and
heart, function better. This, in the long run, helps prevent serious diseases of these
organs.
This is an excellent technique of mindfulness that reduces stress and anxiety.
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Helps in making your pituitary and pineal glands healthy and reducing the risk of
hormonal imbalance and thyroid.
Enhances your focus and creativity.
Helps to realize full potential and achieve the personal and professional objectives.
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Reference: yogapedia.com, yogabasics.com, fitsri.com,
Upaya-goga.com, sanatan.org, poddtoppen.se
The definition of the eight-limbed path that leads to Yoga is found in book two of the Yoga
Sutras of Patañjali, Sadhana Pada, the chapter on yoga practice. Sutra 2.29 states: “the
eight limbs of yoga are yama, niyama, asana, pranayama, pratyahara, dharana, dhyana,
and samadhi.”
Shoucha - Purity
Santosh - Contentment
Tapa - Endurance
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Swadhyaya - Self study
Eshwar Pranidhan - Dedication
With drawing mind from all external objects and focusing it on one point and
meditating on it.
PRANAYAMA
'Pranayama' is a Sanskrit word that loosely translates to 'control of breath'. 'Prana' means
breath or life force and 'ayama' means to control. So, it is a set of practices to control the
'prana' within the body through breathing techniques.Regardless of the type of pranayama
breathing technique, there are always three main stages:
i. Quiet Breathing
ii. Deep Breathing
iii. Fast Breathing.
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Types of Pranayama
Benefits:
Benefits:
3. Kapalbhati Pranayama
Kapalbhati is a type of pranayama that can be categorized under fast, asymmetrical,
and diaphragmatic breathing. In kapalbhati Pranayama, forceful exhalation is attributed
to the complete detox of the body by cleansing the Kapal (skull).
Benefits:
Massages the brain cells and we feel lighter after performing it.
Increases the circulation of oxygen-rich blood in the body which in turn increases
melanin proportion to glow skin.
Kapalbhati increases the metabolic rate of the body.
Decreases the blood sugar level in diabetic individuals.
Effective in reducing menopausal complications.
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4. Bhramari Pranayama (Bee Breath)
In Bhramari pranayama, as we exhale, the ear canal is closed with index fingers and a
humming sound is produced from the back of the throat. The mind is focused on the
vibratory sound of a humming bee in prolonged exhalation.
Benefits:
Affects cardiovascular system which in turn reduces high blood pressure and
heart rate.
Relieves the symptoms of sinusitis.
Reduces anxiety and other psychological symptoms.
5. Anulom Vilom Pranayama
Anulom Vilom pranayama is a type of alternate nostril breathing performed with the
right hand in Vishnu Mudra. Close the right nostril with the right thumb inhale from the
left nostril. Then close the left nostril with the ring and little finger, exhale from the right
nostril. Repeat in this manner alternatively.
Benefits:
Significantly improves the lung function of swimmers.
Increases lung capacity and period of breath retention.
Can resolve sinus inflammation (rhino sinusitis).
Affects the cognitive functions of the brain including learning, thinking, reasoning,
remembering, and problem-solving skills.
6. Sheetali Pranayama (Cooling Breath)
In this the tongue is rolled in a ‘U’ or ‘O’ shape and extends out of the mouth. This is
followed by long inhalation – the air is sucked in through rolled tongue and exhaled out
through the nostrils.
Benefits:
Moisturizes the dry mouth which in turn relieves from bad breath.
Have hunger and thirst control ability.
Has a calming effect on the entire nervous system.
Has the ability to reduce blood pressure in hypertensive patients.
7. Surya Bhedna Pranayama (Right Nostril Breathing)
Surya Bhedna pranayam is a type of uninostril yogic breathing in which inhalation and
exhalation are limited to the right nostril and left nostril respectively.
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Benefits:
Breathing in through the right nostril increases oxygen consumption and thereby
the overall metabolic status of the yogi.
Enhances a person’s logical and reasoning ability.
The heat produced through this practice burns up impurities and can help
eliminate pathogens from the body.
8. Chandra Bhedna Pranayama
In this pranayama type, breathing is done in the opposite manner to Surya Bhedna
pranayama i.e. Inhale – left nostril and exhale – right nostril.
Benefits:
Benefits:
Benefits:
Releases tension from the lower back and increases the supply of oxygen-rich
blood down to the spine.
Relieves from sciatica or spinal spondylitis.
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Higher metabolic rate in the body.
Significantly improves the resting heart rate and resting pulse rate.
11. Plavini Pranayama
In Plavini pranayama air is gulped into the stomach either by means of simple nostril
breathing or through the mouth in kaki mudra. Then without any physical movement or
expelling the air out, the air is retained inside the body for 30 to 90 minutes.
Benefits:
By stopping the air inside the stomach, the yogis do not feel hungry so plavini
pranayama is a way of natural fasting.
Makes the body lighter enough so one can float easily on the water surface. It’s
also called ‘floating breath’.
Benefits:
Lowers the oxygen concentration in blood reaching the brain, results in fainting
sensation. Eventually, it clears practitioner’s connection to the external world,
hence helps in pratyahara (sense withdrawal).
Gives mental clarity and induces relaxation and inner awareness.
13. Sama Vritti Pranayama (Box Breathing)
It’s a slow and deep pranayama type that focuses on all 3 parts of breathing – inhale,
exhale, and retention.A practitioner has to ensure an equal period of their breath
including inhale, holding the breath in, exhale, and holding the breath out.
Benefits:
It enables the lung to work evenly and equally during inhalation, retention, and
exhalation, ultimately increases lung capacity.
Has a stress-busting effect as breathing evenly directly affects the autonomic
nervous system.
By reducing stress response, this lets us sleep well with full efficiency in very little
time.
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14. Dirgha Pranayama (Three-Part Breathing)
Inhalation and exhalation are done in 3 parts. First, complete filling of the lower
abdomen. Second, complete filling of the thoracic region by the extension of side ribs.
Finally extension of upper chest area by lengthening of collarbone and shoulders.
Benefits:
Relaxes the blood vessels and widen them, which reduce the high blood
pressure.
When abdomen moves with breathing, internal abdominal organs also make the
movement. It gives them internal massage and enhances the digestive system
function.
Effects the oxygen concentration in blood to the brain.
15. Udgeeth Pranayama (Chanting breath)
There are many common names of Udgeeth Pranayama like Omkari jap, Om chanting,
Omkara chanting. While performing this pranayama, Omkara sound connects you with
silence within you. In this silence, our brain gets vibrations to tune in a natural
frequency.
Benefits:
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