YOGA

HISTORY OF YOGA
The history of yoga is ancient and spans thousands of years, evolving through
various periods, cultures, and philosophical influences. The origins of yoga are rooted
in the ancient Indus Valley Civilization, with the first known mention of the practice
found in the Rig Veda, one of the oldest sacred texts of India, dating back to around
1500 BCE.

1. Pre-Classical Period (Pre-500 BCE):

 The early form of yoga was primarily focused on ritualistic practices and was
closely tied to the Vedic traditions of ancient India.
 The Upanishads, which followed the Vedas, introduced more speculative and
philosophical ideas, laying the groundwork for the development of yogic
philosophy.
2. Classical Period (500 BCE - 800 CE):
 During this period, systematic and comprehensive teachings of yoga were
developed by sage Patanjali in the form of the Yoga Sutras. This text, around
200 CE, outlined the eight limbs of yoga, providing a guide for ethical and
spiritual living.
 The Bhagavad Gita, a part of the Indian epic Mahabharata, also contributed to
the development of yoga philosophy, emphasizing the paths of devotion,
knowledge, and selfless action.
3. Post-Classical Period (800 - 1700 CE):
 Various schools of yoga emerged, each emphasizing different aspects of the
practice. Hatha Yoga, known for physical postures (asanas) and breath control
(pranayama), gained popularity during this time.
 Influential texts like the Hatha Yoga Pradipika and Gheranda Samhita provided
detailed instructions on physical and mental practices.
4. Modern Period (Late 19th Century - Present):
 In the 19th and early 20th centuries, yoga underwent a revival in India, partly
due to efforts by Swami Vivekananda, who introduced yoga to the West at the
Parliament of Religions in Chicago in 1893.
 Notable yoga figures like Tirumalai Krishnamacharya and Swami Sivananda
played crucial roles in popularizing and modernizing yoga, adapting it to meet
the needs of a changing world.
 In the mid-20th century, figures like B.K.S. Iyengar, Pattabhi Jois, and Swami
Vishnu-devananda further spread different styles of yoga globally.
 MEANING OF YOGA
The term "yoga" is derived from the Sanskrit word "yuj," which
means to yoke or unite. Yoga is a holistic system of practices
and philosophies that aims to achieve a harmonious union of
the body, mind, and spirit. It encompasses a wide range of
techniques, disciplines, and paths, each offering different
approaches to this integration. The ultimate goal of yoga is to
attain a state of self-realization, inner peace, and oneness with
the universe.

While there are various paths of yoga, they generally fall into
four main categories:

1. Jnana Yoga (Path of Knowledge): Focuses on the

development of wisdom and understanding through
intellectual pursuits, self-inquiry, and the study of scriptures.
2. Bhakti Yoga (Path of Devotion): Emphasizes devotion and
love as a means to connect with the divine. Practitioners
cultivate a deep, loving relationship with a higher power or the
divine.
3. Karma Yoga (Path of Action): Involves selfless service and
performing one's duties without attachment to the outcomes.
The goal is to act with a sense of duty and responsibility,
contributing to the welfare of others.
4. Raja Yoga (Path of Meditation): Focuses on meditation and
the control of the mind. It includes practices such as meditation,
concentration, and breath control to still the mind and achieve
a state of inner calm.
 INTRODUCTION OF ASANAS
Asanas are the physical postures or poses practiced in the
ancient Indian tradition of yoga. The term "asana" is derived
from the Sanskrit word "āsana," which means "seat" or "pose."
Asanas are a fundamental aspect of yoga, and they play a
crucial role in promoting physical health, flexibility, strength,
and mental well-being.

The practice of asanas is part of Hatha Yoga, a branch of yoga

that focuses on the physical body and its alignment, as well as
the breath. Hatha Yoga aims to balance and unite opposing
forces, such as the sun (ha) and the moon (tha), within the
practitioner.

Key aspects of the practice of asanas include:

1. Physical Postures: Asanas involve assuming specific body

positions, often combined with controlled breathing. The poses
range from simple and gentle to complex and challenging.
2. Alignment and Awareness: Proper alignment is emphasized to
ensure the safe and effective practice of asanas. Practitioners
are encouraged to be mindful of their body, breath, and
sensations during each pose.
3. Breath Control (Pranayama): Asanas are often synchronized
with breath control, linking movement with the inhalation and
exhalation. This coordination enhances concentration and helps
release tension.
4. Benefits for the Body: Regular practice of asanas can improve
flexibility, strength, balance, and coordination. It also promotes
circulation, digestion, and overall physical health.
 INTRODUCTION OF PRANAYA
Pranayama is a fundamental aspect of yoga that involves the conscious
regulation of breath. The term "pranayama" is derived from the Sanskrit
words "prana," meaning life force or vital energy, and "ayama," meaning
control or extension. In essence, pranayama involves the intentional
control and expansion of the breath to enhance physical, mental, and
spiritual well-being.

The practice of pranayama is rooted in ancient yogic traditions, and it is

considered one of the eight limbs of yoga as outlined by Patanjali in the
Yoga Sutras. Pranayama techniques vary in complexity, and they are
designed to balance and harmonize the flow of prana within the body.

Key components of pranayama include:

1. Awareness of Breath: Pranayama begins with cultivating awareness of

the breath. Practitioners observe the natural rhythm of their breath,
paying attention to inhalation, exhalation, and the pauses in between.
2. Controlled Breathing Techniques: Pranayama involves a variety of
breathing techniques, each with specific effects on the body and mind.
Common techniques include deep diaphragmatic breathing, alternate
nostril breathing (Nadi Shodhana), and breath retention (Kumbhaka).
3. Rhythmic Breathing: Many pranayama practices emphasize creating a
smooth and steady rhythm in breathing. This rhythmic pattern helps
calm the nervous system and induces a state of relaxation.
4. Balancing Energy: Pranayama is believed to balance the flow of prana,
or life force, throughout the body. This balance is thought to positively
impact physical health, mental clarity, and emotional well-being.
 INTRODUCTION OF DHYANA
Dhyana, often translated as meditation, is a profound and
transformative practice that constitutes one of the eight limbs
of classical yoga, as outlined by Patanjali in the Yoga Sutras.
Dhyana is a Sanskrit term derived from the root word "dhyai,"
meaning "to contemplate" or "to meditate." It involves the
cultivation of focused attention and a heightened state of
awareness, leading to a state of deep concentration and
absorption.

Here are key aspects of Dhyana:

1. Concentration and Focused Attention: Dhyana involves

training the mind to concentrate on a single point of focus,
such as the breath, a mantra, an image, or a concept. Through
sustained attention, the practitioner aims to quiet the
fluctuations of the mind and attain a state of inner stillness.
2. Mindfulness and Awareness: The practice of Dhyana
encourages mindfulness, which is an attentive and non-
judgmental awareness of the present moment. Practitioners
learn to observe thoughts, sensations, and emotions without
becoming attached to them.
3. Progression from Dharana: Dhyana is often preceded by
Dharana, which is the practice of focused concentration.
Dharana prepares the mind for meditation by narrowing its
focus to a single point. As concentration deepens, it naturally
evolves into Dhyana.
4. Absorption and Unity: In the state of Dhyana, the meditator
experiences a sense of absorption or oneness with the chosen
object of focus.
 YOGIC KRIYAS
1. Dhouti Kriya
Dhauti Kriya is one of the Shatkarmas, a set of cleansing
practices in Hatha Yoga aimed at purifying the body and
balancing its various systems. Dhauti involves the cleansing of
the digestive tract, particularly the stomach and upper intestinal
area. It is considered beneficial for maintaining digestive health
and promoting overall well-being.

There are several variations of Dhauti, and one of the

commonly practiced forms is known as "Vamana Dhauti."
Here's an overview:

Vamana Dhauti (Regurgitative Cleansing):

1. Preparation: Perform this practice on an empty stomach,

preferably in the morning. Start with the practice of Kunjal Kriya
(cleansing of the stomach through the ingestion and expulsion
of water).
2. Drink Saline Water: Prepare a solution of warm saline water
(water with a pinch of salt). Drink a sufficient amount to induce
vomiting. The saline water helps in cleansing the stomach.
3. Inducing Vomiting: After drinking the saline water, bend
forward from the waist and use two fingers (usually the index
and middle fingers) to stimulate the back of the throat,
inducing vomiting. This process helps eliminate impurities and
excess mucus from the stomach.
4. Repeat: This process may be repeated a few times until the
expelled water is clear. It is crucial to rinse the mouth
thoroughly afterward to remove any residual salt.
 2. Neti Kriya
Neti Kriya is a cleansing practice in Hatha Yoga that involves the
purification of the nasal passages. There are two main types of Neti
Kriya: Jala Neti (using water) and Sutra Neti (using a thread or catheter).
Both practices aim to remove impurities, pollutants, and excess mucus
from the nasal passages, promoting better respiratory health and
preparing the body for deeper yogic practices such as pranayama
(breath control).

1. Jala Neti (Water Cleansing):

 Equipment: A Neti pot or a similar vessel, lukewarm saline water
(water mixed with non-iodized salt).
 Procedure:
 Stand comfortably over a sink or basin.
 Tilt your head to one side and insert the spout of the Neti
pot into the upper nostril.
 Breathe through your mouth and allow the saline water to
flow into the upper nostril and out through the lower nostril.
Keep the mouth open to facilitate breathing.
 Once half of the water has passed through, switch sides and
repeat the process.
 After completing both sides, gently blow your nose to clear
any remaining water.
2. Sutra Neti (Thread Cleansing):
 Equipment: A rubber catheter or a soft waxed string specifically
designed for Sutra Neti.
 Procedure:
 Lubricate one end of the catheter or string with a small
amount of ghee or oil.
 Carefully insert the lubricated end into one nostril, guiding it
through the nasal passage and into the mouth.
 Hold both ends of the thread with your hands and gently
move it in and out, as well as side to side. This motion helps
cleanse the nasal passages.
 After the practice, remove the thread carefully and blow your
nose to clear any mucus.
 3. Basti Kriya
Basti Kriya is one of the six classical cleansing techniques,
known as Shatkarmas, in Hatha Yoga. This practice involves the
cleansing of the colon and is considered a powerful method for
detoxification and maintaining digestive health. Basti Kriya is
commonly associated with the use of a basti (yogic enema),
which can be performed with various substances, such as warm
water or herbal decoctions.

Here is an overview of the Basti Kriya:

Equipment:

 Basti (enema) kit, which typically includes a nozzle or catheter

and a container for the liquid.
 Lubricant (such as ghee or oil).

Procedure:

1. Preparation: Choose a comfortable and private space for the

practice. Lubricate the nozzle or catheter with ghee or oil.
2. Positioning: Lie down on your left side, with the knees drawn
towards the chest. This position facilitates the easy passage of
the liquid into the colon.
3. Inserting the Nozzle: Gently insert the lubricated nozzle into
the rectum. Take your time and ensure that the insertion is
comfortable.
4. Administering the Basti: Gradually introduce the liquid (warm
water or herbal decoction) into the rectum. The volume and
duration of the enema may vary, and it is advisable to start with
a small amount.
 4. Trataka kriya
Trataka is a yogic practice that falls under the category of
Shatkarmas (six purification techniques) in Hatha Yoga. Trataka
involves the concentrated gazing or staring at a single point,
such as a candle flame, a dot on the wall, or an object, with the
intention of developing focus, concentration, and inner
awareness.

Here is an overview of Trataka Kriya:

Procedure:

1. Preparation: Choose a quiet and dimly lit room. Sit in a

comfortable meditative posture, such as Padmasana (Lotus
Pose) or Sukhasana (Easy Pose).
2. Gaze at the Object: Place a small candle, a black dot on a wall,
or any chosen object at eye level about 3-4 feet away from you.
Ensure that the object is at a comfortable height for gazing.
3. Steady Gaze: Fix your gaze on the chosen point without
blinking. Keep your eyes open throughout the practice.
4. Maintain Stillness: Keep your body and head still. Try to
maintain a steady and relaxed posture.
5. Blinking: Initially, your eyes may water, and there may be a
natural tendency to blink. Allow this to happen, but gradually
reduce the frequency of blinking as you continue.
6. Inner Awareness: While gazing at the external object, try to
develop an inner awareness and observe any thoughts or
sensations that arise.
7. Closed-Eye Phase: After gazing for a specific duration (e.g., 5-
10 minutes), close your eyes. Mentally visualize the afterimage
of the object in your mind's eye, at the point between the
eyebrows (ajna chakra).
 5. Nauli Kriya
Nauli Kriya is an advanced yogic cleansing technique that
involves isolating and churning the abdominal muscles. It is
considered one of the Shatkarmas (six purification techniques)
in Hatha Yoga. Nauli is known for its profound effects on the
abdominal organs, digestive system, and the overall energetic
balance of the body.

Here is an overview of Nauli Kriya:

Procedure:

1. Preparation: Stand with your feet about hip-width apart, and

slightly bend your knees. Place your hands on your thighs, just
above the knees, with fingers spread apart.
2. Exhale Completely: Take a deep breath in, and then exhale
completely.
3. Hold the Breath Out: After exhaling, hold your breath and
contract the muscles in the lower abdomen, especially the
transverse abdominis.
4. Isolation of Rectus Abdominis: While holding the breath out,
try to isolate and roll the muscles of the abdomen from side to
side. This involves creating a wave-like motion by moving the
muscles from the right side to the center and then to the left
side.
5. Practice of Uddiyana Bandha: During Nauli, the practice of
Uddiyana Bandha is often combined. After performing the side-
to-side rolling motion, draw the abdominal muscles up towards
the ribcage, creating a hollow or concave shape in the
abdomen.
6. Release: Release the Uddiyana Bandha, then slowly release the
abdominal muscles, and inhale.
 6. Kapalbhati
Kapalbhati is a yogic breathing technique that falls
under the category of Pranayama, the practice of breath
control. The term "Kapalbhati" is derived from the
Sanskrit words "Kapal," meaning skull, and "Bhati,"
meaning shining or illuminating. It is often referred to as
the "shining skull" or "skull shining breath" technique.

Procedure:

1. Sit Comfortably: Find a comfortable seated position.

You can sit on the floor with your legs crossed or on a
chair with your feet flat on the ground.
2. Straighten Your Spine: Keep your spine straight,
shoulders relaxed, and hands resting on your knees or in
a mudra of your choice.
3. Take a Deep Breath In: Inhale deeply through your
nose, expanding your abdomen.
4. Forceful Exhalations: Exhale forcefully and quickly
through your nose by contracting the muscles of your
abdomen. The emphasis is on the exhalation, and the
inhalation should happen passively.
5. Rhythmic Breath: Establish a rhythmic and brisk pace
for the exhalations. The inhalation will happen naturally
as you release the contraction of the abdominal muscles.
6. Repeat: Continue this rhythmic pattern for about 15-20
rounds initially, gradually increasing the duration as you
become more comfortable with the practice.