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Important Instructions for People Performing Yoga Exercises
• Yoga exercises must always be performed on a blanket placed on a flat surface.
• They must always be practised on an empty stomach.
• They should always be performed under the guidance of an able yoga-teacher or instructor.
• Men should practice 9 yogasanas daily whereas women should practice 6 yogasanas daily. Rest should be taken once a week.
• Boys should wear underwear while practicing yoga exercises.
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1. Women should not perform the mayurasana.
2. It is essential to perform the shalabhasana and dhanurasana after bhujangasana.
3. Ardha-matsyendrasana and be performed after ushtrasana. shashangasana mu
4. It is essential to perform the after halasana and sarvangasana. matsyendrasana
5. Tolangulasana, halasana, sarvangasana, matsyasana and uddiyana should not be practised by children under the age of 14 years.
Definition of yoga
The literal meaning of yoga is to unite i.e. to unite one with the society and Nature. With the spiritual viewpoint 'Yoga' means to unite one with God. That is to say, that which unites us with God, is called yoga.
Prof. Ram Harsh Singh has written in his book entitled 'Yoga Aur Yogic Chikitsa' 'that the word 'Yoga' has been derived from the "Yujir" root of Sanskrit language; which means the inclusion or to be one with any object. Here this union means the union of Jivatma with the Paramataman or the union of the mental, intellectual, and spiritual aspects of one's personality. In addition, the coordination of man with his environment is also Yoga.
In Yoga scriptures, there are descriptions of various paths and practices through which the
spiritual aspirant attains his final as well as middle goals. Thus, the science of Yoga is the inner nature of man, the science of the development of the consciousness of man or the science of the potentialities of man. It is a peculiar science which travels with matter, Jiva and consciousness and it serves like a bridge between science and spirituality.
According to Bhagavadgita, Yoga is a state of freedom from sorrow and grief. Through the practice of Yoga, mind becomes concentrated and with the help of a concentrated mind man is able to do self-introspection and he feels bliss in himself.'
Yoga in the creative development of life!
Teen age or adolescent years are the most troublesome years. When the young ones enter into adolescent age, their glands start to work. As a result, a complete change occurs in their body and mind. For example-growing of hair on the faces of the boys and a change in their voices etc. The minds of girls in the age group 10 to 19 and that of boys between 13 to 21 become very restless. Many boys and girls start to act according to their impulses whether it is right or wrong. The desire of paternity and maternity haunts the minds of both boys and girls respectively of the above age group. In this very age a peculiar natural reaction becomes common in their minds. They consider it to be a mistake and have a guilty feeling. Thus, they go astray from the right path. But these very years are the years of creative development of life.
Every child, whether he or she comes from a rich family or poor family desires to become great. But all of them are not able to attain these goals because they are confused in selecting and following the right path. And at this juncture, they
don't have guidance from anyone. At this critical juncture, the right guidance comes from the father of yoga Maharshi Patanjali's Astanga- yoga or the eight fold path described by Swami Vivekananda in his book "Raja-Yoga", which is completely based on scientific methods. The eight-fold path or Ashtanga-yoga is:-
1. Yama,
2. Niyama,
3. Asana,
4. Pranayam,
5. Pratyahar,
6. Dhyana
7. Dharana
and
8. Samadhi.
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Ashtanga - Yoga
1. Yama
Yama is the most important path. It controls the whole life. It includes five injunctions viz-Non- violence, Truth, Honesty, Continence and Non- accumulation.
• Non-Violence:-
To do no harm of any type to any creature is non-violence. To boycott the feeling of hatred is the part of non-violence.
• Truth:
Not to tell a lie of any type with any cause or without any cause, i.e. to be established in truth-sincerity. The truth-seeking society or person can proceed on the path of Sarvodaya by this Satyagraha.
• Honesty:-
Honesty means not to be tempted with anything i.e. not to steal other's money or anything else.
• Continence:-
The preservation and observation of purity is continence. This includes all kinds of physical and mental control and to have pure thoughts as well as speech relating to purity. That is to say, not to let any evil thought or feeling enter the mind is called Brahmacharya.
Non-accumulation:
Non-accumulation means not to save for the future. Not to accept anything from anyone with or without cause is called Aparigraha (non-accumulation). Accumulation (Parigraha) makes one inferior. One has to feel inferior to the giver. That is to say, accepting anything from any one spoils the independence of the mind. We become slave-like before the giver.
2. Niyama
Niyama includes five injunctions:-
1. Shauch,
2. Santosh,
3. Tapa,
4. Swadhyaya,
5. Ishwar-pranidhan
1. Shauch:-
Shauch means the practice of purity in each and every physical and mental activity of life. To clean the body, clothes and home surrounding is called outer purity. To clean the mind and heart by Japa, austerity and pure thoughts and at the same time to clean the innermost heart by doing away with attachment and hatred for anything is called inner purity.
2. Self-contentment: -
To be satisfied with only those things that are got without desiring the same and at the same time to be content with what we have and not to have any greedy desire for anything undue is self-contentment.
3. Austerity:-
To take Vrata or fast for observation of Dharma is called austerity. To keep one's body, mind and senses pure by fasting or by other means is called austerity. One gets fulfilment by austerity.
4. Reading of holy books:-
By reading holy books, scriptures and by constant contemplation on the theme and meaning of Holy Scriptures, one becomes able to attain the goal of this discipline. That is to say, to have faith in the religion and holy scriptures is Swadhyaya.
5. Self-Surrender to God:-
To keep oneself constantly engaged in the worship of God, in the holy syllable repetition (Mantra-Japa) etc is called self-surrendering to God.
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| Yoga exercise for health |
3. Asana (Posture)
Posture means to sit in a relaxed state. Yogasana is to keep the body in various postures so that the whole body and mind may be healthy and sound by regularizing the activities of the whole body and endrocrine-glands. In fact, yogasana is an easy and relaxed path by which physical and mental development, belated old age and prevention, which is a desirable effect of Yogasana, can be attained. The practice of these Asanas can be done regularly in daily life without any trouble irrespective of age, sex, and place etc.
4. Pranayama
Pranayama is related to controlled breathing exercises. Roughly, it is related to the vital force i.e. Prana. Originally, Pranayama contains three points.
1. Purak-(to inhale)
2. Rechak (to exhale)
3. Kumbhak-(to check the breath inside or outside) With the help of Pranayama, the mind and body can be kept healthy, energetic, active and free from tension.
The respiratory-system, especially lungs and blood are cleaned with the practice of Pranayama and its effect on the brain is good.
5. Pratyahara
The practice of with-drawing the senses from its objects and diverting them into mind is called Pratyahara. For example you are reading a book and your friend called you for a walk. Then you could say that you would not go for a walk because you are reading at that time. This saying 'No' to your friends is Pratyahara.
6. Dhyana
Dhyana means concentration of the mind at a particular point continuously for some time. If the mind is totally concentrated on the object of concentration, and concentration is flowing towards the goal unobstructed, it is called Dhyana.
7. Dharana
To concentrate the mind at a particular point inside or outside the body is called Dharana.
8. Samadhi
While practicing meditation, the mind is totally engrossed in the object of meditation, lacking its own identity, it is called Samadhi. In other words, our goal of sadhana is to attain the light of wisdom.
Some Important points
1. Food
One should not take less or more food than one needs. Only such food material should be taken that is good for health and easily digestible. To eat less or more than requirement and to eat only for taste is harmful.
2. Practice of Meditative Posture (Dhyanasana)
The practice of sitting in a meditative posture can be done for a long period. Even the long period of practice does no harm.
3. Health Posture (Swasthya Asana)
The practice of this posture should not be done for long periods. It may be harmful.
4. Mudra
The practice by which body and mind may feel happiness and bliss is called Mudra in Yoga.
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