Information about Yoga

Introduction

The word ‘Yoga’ is derived from the Sanskrit root ‘yuj’ which, depending upon the usage, can either mean ‘to join/yoke’ or ‘samadhi (total mental absorption). In the classical yoga text “Yoga Sutras by Patanjali”, yoga is defined as “the ability to control the fluctuations of the mind-field”. In this context the meaning ‘samadhi’ is more appropriate since one can experience the state of Samadhi only when mind’s fluctuations have been fully arrested. Traditionally, however, the word "yoga" is taken to mean the union between the individual self (the ‘jeeva’ or ‘atma’) and the universal consciousness (‘paramatma’).

Patanjali emphasizes practicing concentration and meditation in order to achieve a calm and peaceful mind. The need to maintain a steady and comfortable seated posture for meditation for long periods of time necessitates a body that is healthy and free of disease and a mind that is free of worry and fear. The art and science of hatha yoga was developed to achieve such a mind-body complex. Several great yogis, including Yogi Matsyendranath and Yogi Gorakhanath, are considered to be the 'forefathers' of hatha yoga. However, it is Yogi Swatmarama who compiled the wisdom of Hatha Yoga in his Hatha Yoga Pradeepika (HYP) which expounds the techniques such as asana, pranayama, mudra (hand and body gestures) and shatkarma (the six-fold cleansing techniques). Through regular practice of these techniques, the body is purified of all the toxins, the nadis (channels of subtle energy) are opened for free flow of prana (vital energy), and kundalini shakti (the dormant serpent power) gets awakened. Through control of prana, the mind is automatically controlled and one can achieve a deeper experience of meditation.

Patanjali, in his Yoga Sutras, has defined an 8-fold path called Ashtanga Yoga which is prescribed as a means of ‘sadhana’ (individual endeavor) to achieve the objectives of yoga. It is unfortunate, however, that most people, and especially those in the West, associate the word yoga only with asana (physical postures) which is only one of these eight limbs. Even though asana is an important component of the practice of yoga, it needs to be integrated with other components of yoga to achieve full benefits from the practice. A traditional yoga class consists of asana, pranayama (breathing techniques), relaxation (yoga nidra) and meditation.

A common misconception among people is that they need to be flexible to practice yoga (I often hear statements like, “I can’t do yoga because I am not flexible”). Nothing could, in fact, be farther from the truth. As stated earlier, the objective of yoga is to attain a state of mind which is peaceful and stress-free. Flexibility happens to be a natural by-product of a regular yoga practice. Yoga is suitable for people of any age, gender, and physical condition.

Yoga Sutras of Patanjali

Invocation to Sage Patanjali

योगेन चित्तस्य पदेन वाचां | मलं शरीरस्य च वैद्यकेन || योऽपाकरोत्तं प्रवरं मुनीनां | पतञ्जलिं प्राञ्जलिरानतोऽस्मि ||

yogena chittasya padena vAchAM | malaM sharIrasya cha vaidyakena ||yo.apAkarottaM pravaraM munInAM | pata~njaliM prA~njalirAnato.asmi ||

"I respectfully bow down with folded hands and offer my salutations to Sage Patanjali, the highest among the Munis (sages), who has presented the remedies for removing the impurities of the body through his treatise on Ayurveda, of language through his treatise on grammar (Patanjala Mahabhashya) and the impurities of the Chitta (mind field) through his treatise on Yoga (Yoga Sutras of Patanjali)"

Overview of Yoga Sutras

Even though yoga has been mentioned in various ancient texts, including the Vedas, Upanishads, the Bhagavad Gita etc, the credit for putting together a formal, cohesive philosophy of yoga goes to Sage Patanjali. In his Yoga Sutras, Patanjali has provided the very essence of the philosophy and teachings of yoga in a highly scientific and systematic exposition. The Yoga Sutras of Patanjali (YSP) are one of the six darshanas of Hindu schools of philosophy and a very important milestone in the history of Yoga. The book is a set of 195 aphorisms (sutras), which are short, terse phrases designed to be easy to memorize. Though brief, the Yoga Sutras are an enormously influential work that is just as relevant for yoga philosophy and practice today as it was when it was written. The sutras are divided into four chapters (pada) as follows:

Samadhi Pada: The first chapter provides a definition and the purpose of yoga. Various approaches that can be used to achieve the objectives of yoga are provided.
Sadhana Pada: The second chapter contains the practical approach to achieving the goals of yoga. In this chapter the author gives a description of the eight limbs of yoga called Ashtanga Yoga, which is how the yoga sutras are sometimes referred to.
Vibhuti Pada: The third chapter focuses on some of the supernatural powers that an adept yogi may be able to attain.
Kaivalya Pada: In the fourth chapter the nature of the mind and mental perceptions, desire, bondage and liberation and what follows it are discussed.

The Yoga Sutras of Patanjali are also sometimes referred to as "Raja Yoga" or the "Royal Yoga".

Definition of Yoga

योगश्चित्त वृत्ति निरोधः।

yogascitta vritti nirodhah

"Yoga is the restraint of the modifications of the mind-stuff"
- Sage Patanjali (sutra 1.2) ; translation by Swami Vivekananda

Ashtanga Yoga (Eight limbs of Yoga)

The eight limbs of yoga as defined in the second chapter are as follows:

Yamas (self restraints): The yamas are guidelines for how to interact with the outside world at a social level. The five yamas are: Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (abstinence), Aparigraha (non-hoarding).
Niyamas (observances): The niyamas represent guidelines for self-discipline. Together, yamas and niyamas provide an ethical and moral code to be followed so the aspiring yogi can establish an adequate moral foundation for his/her spiritual journey. (for a powerpoint presentation on yamas and niyamas, please see here)
Asana (posture): Asana refers to the seated posture which should be steady and comfortable so the yogi can sit and meditate for long periods of time.
Pranayama (breath control): Pranayama, which literally means stretching or expansion of prana - the vital life force, involves breath control and helps train and prepare the mind for dharana (concentration).
Pratyahara (sense withdrawal): Through pratyahara one gains the ability to withdraw the senses from their objects thus achieving perfect control over the senses.
Dharana (concentration/focus): Dharana involves focusing the mind on a single object of concentration for long periods of time.
Dhyana (meditation): When there is an uninterrupted flow of the mind toward the object of focus, the yogi enters the state of meditation.
Samadhi (total absorption): Finally when even the self-awareness of the mind disappears and only the object of meditation shines through, it is called the state of samadhi.

The main focus of Patanjali is controlling the mind and subduing the fluctuations of the mind, called 'chitta vrittis'. Once the mind is calm and peaceful, one gets established in his own true nature.

Hatha Yoga

"Hatha Yoga is a flexible combination of specific techniques that help develop every aspect of the individual: physical, emotional, intellectual and spiritual. It is a scientific system that integrates the various branches of yoga and brings about a harmonious development of the individual. Regular practice of yoga helps achieve: a body of optimum health and strength, senses under control, a mind well disciplined, clear and calm, an intellect as sharp as a razor, a strong will, a heart full of unconditional love and compassion, an ego as pure as a crystal, and a life filled with supreme peace and joy."

- Swami Satchidananda

As stated above, Patanjali emphasized concentration and meditation in order to achieve a calm and peaceful mind. The need to maintain a steady and comfortable seated posture for meditation for long periods of time necessitates a body that is healthy and free of disease and a mind that is free of worry and fear. The art and science of hatha yoga was developed to achieve such a body. Several great yogis, including such names as Yogi Matsyendranath and Yogi Gorakhanath, are considered to be the 'forefathers' of hatha yoga. However, it is Yogi Swatmarama who compiled the wisdom of Hatha Yoga in his Hatha Yoga Pradeepika (HYP) which expounds the techniques such as asana, pranayama and shatkarma (the six-fold cleansing techniques). Through regular practice of these techniques, the body is purified of all the toxins, the nadis (channels of subtle energy) are opened for free flow of prana (vital energy), and kundalini shakti (the dormant serpent power) gets awakened. Through control of prana, the mind is automatically controlled. The HYP is divided into the following four chapters:

Asana:Several physical postures, including seated postures for meditation are described. Guidelines for diet are also provided in this section. A few general recommendations regarding a yogic diet are given here.
Shatkarma and Pranayama

Shatkarma: Six cleansing techniques are described:

Dhauti: digestive tract and intestinal cleansing with a long, wet cloth. In 'Gherand Samhita' several other dhauti techniques are also given.
Basti: yogic enema for internal cleansing. Helps cure digestive problems, removes constipation and strengthens the solar plexus.
Neti: nasal cleansing through 'sutra neti' (cleansing with thread) and 'jala neti' (cleansing with warm, saline water using a neti pot). Highly recommended for allergies, common cold and cough as well as providing resistance to various diseases of ear, nose and throat.
Trataka (concentrated gazing): usually done with concentrated gazing on the tip of the flame of a candle. It helps remove diseases of the eye as well as develops one-pointedness which helps in meditation.
Nauli (abdominal massaging): nauli is performed by the practice of contracting and isolating the rectus abdominii muscles. Nauli helps in igniting the digestive fire, removing indigestion and balancing the endocrine system.
Kapalabhati: rapid, forced exhalations, accompanied by pulling the abdominal muscles in; inhalation is passive and automatic. Kapalabhati helps destroy all mucus disorders. For more information on Kapalabhati, visit my blog.

Pranayama (breath control): Pranayama literally means expansion or stretching of the prana, the vital life force. Breath is the grossest manifestation of this prana. It is through control of the breath that one can control and regulate the prana in the system. Prana is intimately linked with the Kundalini (the serpent shakti) and through various pranayama practices, one can raise the kundalini from its dormant state at the base of the spine, thus raising the level of consciousness. Several pranayama techniques, including nadi shodhana (alternate nostril breathing), surya bhedan (vitality stimulating breath), ujjayi (psychic breath), bhastrika (bellows breath) etc. are mentioned in HYP. It is worth noting that Kapalabhati mentioned above as one of the shatkarma techniques is also considered and taught as a pranayama technique.

Mudra and Bandha: As described in HYP, mudras (which include the four bandhas - uddiyana, moola, jalandhara, and mahabandha in addition to mudras like mahamudra, khechari, vipareetakarani etc) can help raise the level of the kundalini and prepare the spiritual aspirant for practicing Raja Yoga.
Samadhi: As a result of the practices described in the previous three chapters, the prana begins to flow through the sushumna nadi and the mind becomes calm and peaceful. As a result the yogi can get into the state of samadhi (total absorption).