Yoga is a physical, mental, and spiritual practice that originated in ancient India over 5,000 years ago. It is a holistic approach to well-being that promotes physical, emotional, and spiritual balance.
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So, what is Yoga?
The word yoga comes from the Sanskrit word “yuj,” which means to join or unite. In yoga, the goal is to unite the body, mind, and spirit through physical postures, breathing techniques, and meditation.
Yoga is not a religion, but it is often associated with Hinduism, Buddhism, and other Eastern religions. However, yoga is a practice that can be enjoyed by people of all religions, cultures, and backgrounds.
One of the core components of yoga is the physical postures or asanas. There are hundreds of different yoga postures, each with its own unique benefits for the body and mind. Some postures help to improve strength, flexibility, and balance, while others help to reduce stress, anxiety, and depression.
In addition to physical postures, yoga also involves breathing techniques or pranayama. Proper breathing is essential in yoga, as it helps to increase oxygen flow to the brain and other parts of the body, which promotes relaxation and stress relief.
Meditation is also a significant aspect of yoga. In meditation, the goal is to quiet the mind and focus on the present moment. Meditation helps to reduce stress, anxiety, and depression, and can also improve focus and concentration.
Yoga also promotes a healthy lifestyle, which includes a balanced diet, regular exercise, and restful sleep. The practice of yoga encourages individuals to live in harmony with nature and to cultivate a sense of peace and well-being in their daily lives.
In recent years, yoga has gained popularity around the world as a form of exercise and relaxation. There are now many different types of yoga, including Hatha yoga, Vinyasa yoga, Ashtanga yoga, Iyengar yoga, Kundalini yoga, Yin yoga, and Restorative yoga.
The benefits of yoga are numerous, including reducing stress, improving flexibility, and increasing overall well-being. If you’re new to yoga, it can seem intimidating, but with a little guidance, it can be a transformative practice that you can incorporate into your daily life.
Definition of Yoga:
Probably the simplest definition of Yoga is (in Sanskrit): “yogas chitta vritti nirodha” translated as “yoga is the stilling or controlling of the modifications or fluctuations of the mind.” – Patanjali.
Various texts define Yoga as:
“Yoga is the technique to calm the mind” – (Yoga Vasishtha)
“A person is said to have achieved yoga, union with the Self, when the perfectly disciplined mind achieves freedom from all desires, and becomes focused only on the Self alone.” (Bhagavad Gita, 6:4)
“When the five senses are stilled, when the mind is stilled, when the intellect is stilled, that is called the highest state by the wise. They say yoga is this complete stillness in which one enters the unitized state, never to become separate again from reality. He who attains this is free from delusion (Maya).” (Katha Upanishad, II: 3: 6–11)
Swami Sivananda puts it beautifully: “It’s the integration and harmony between thought, word and deed or integration between head, heart and hand.”
Simply put, It’s a method of harmonising the mind, body and emotions. And this is done through the practice of asana, pranayama, mudra, bandha, meditation and shatkarma (6 types of body-purification techniques)
Goal: Union of the self with the reality of self. Or in other words, self-realization. Thus, self-realization is the ultimate goal of the practice of yoga.
In essence, Yoga is about stilling the mind.
History:
Yoga traces back its roots to India, dating back to over 5,000 years, majorly as a part of Tantric rights. In ancient times, the learnings were transferred orally from the teacher to its disciples, and therefore not much of its was in written form.
This was formally documented by Patanjali as Yoga Sutras. It became a comprehensive and definitive guide to practice Yoga which is being read and utilised all over the World, till date. It talks about eight-fold path to Yoga as a path to self-mastery and unification with higher consciousness. i.e. Self-restraint, self-observances, asana, pranayama, pratyahara, concentration, meditation and Samadhi.
Another great treatise was written in Sanskrit by Swami Swatarama, called the Hatha Yoga Pradipika. It further simplified the teachings of Yoga and made it more accessible to practice. It focusses on starting by stabilising the body, and then the working on the mind.
It is the first limb of Hatha Yoga and asanas are therefore described first. Asanas should be practiced for steadiness of posture, health and lightness of body.” (Hatha Yoga Pradipika, 1.19)
Types of Yoga:
Yoga has become increasingly popular in recent years, and there are now many different types of yoga that you can try. Each style of yoga has its own unique approach and benefits, so it’s essential to understand the different types of yoga available to you. Here are some of the most popular types of yoga:
1. Hatha Yoga
Hatha yoga is one of the most popular forms of yoga, and it’s a great style for beginners. Hatha yoga emphasizes physical postures or asanas, breathing techniques or pranayama, and meditation. It’s a gentle and slow-paced yoga style that focuses on creating a balance between the body and mind.
2. Vinyasa Yoga
Vinyasa yoga is a more dynamic and fast-paced style of yoga that emphasizes flowing movements and breath work. In Vinyasa yoga, the movements are synchronized with the breath, creating a continuous flow of movement. This style is great for building strength, flexibility, and cardiovascular health.
3. Ashtanga Yoga
Ashtanga yoga is a more intense and physically demanding style of yoga that involves a series of postures or asanas performed in a specific sequence. It’s a rigorous and disciplined practice that involves synchronized breath and movement. Ashtanga yoga is great for building strength, flexibility, and endurance.
4. Iyengar Yoga
Iyengar yoga is a slower-paced style of yoga that emphasizes precise alignment and the use of props such as blocks, straps, and blankets. This style is great for those who need more support or who have injuries or limitations. Iyengar yoga helps to improve posture, strength, flexibility, and balance.
5. Kundalini Yoga
Kundalini yoga is a more spiritual and holistic style of yoga that emphasizes meditation, breathing techniques, and the activation of the Kundalini energy that lies dormant at the base of the spine. Kundalini yoga involves a combination of physical postures, breathing techniques, and meditation to help balance the mind, body, and spirit.
6. Yin Yoga
Yin yoga is a slower-paced and more meditative style of yoga that involves holding poses or asanas for an extended period, typically between 3-5 minutes. This style is great for improving flexibility, releasing tension, and promoting relaxation.
7. Restorative Yoga
Restorative yoga is a deeply relaxing and meditative style of yoga that uses props such as bolsters, blankets, and blocks to support the body in passive stretches. This style is great for those who are recovering from an injury or illness, or who need to reduce stress and anxiety.
There are many different types of yoga that you can try. Each style of yoga has its own unique benefits and approach, so it’s essential to find the right style of yoga that suits your needs and preferences. Whether you’re looking for a more physically demanding practice or a more meditative and relaxing practice, there’s a style of yoga for everyone.
Pranayama (Breathwork)
Most Yoga sessions never end without a good Pranayama session. Asana and Pranayama are two of the eight paths advised by Patanjali.
Thus being established in asana and having control (of the body), taking a balanced diet; pranayamas shoud be practiced according to the instructions of the guru. – (Hatha Yoga Pradipika 2:1)
Pranayama means Breath – Control. Prana means ‘vital energy’ or ‘life force’. Pranayama is not merely ‘breathing’, it is utilising breath to activate and influence the flow of energy through the energy channels of the body.
We breathe 15 times per minute and 21,600 times per day. Respiration fuels burning of oxygen and glucose, producing energy to power the physical and mental process.
Most people breathe incorrectly, using only a small part of their lungs. This shallow breathing depreives the body of oxygen and prana, essential for good health. This irregular breathing leads to inner conflicts, disorders and disease. Through the practice of pranayama, the practitioner takes control of the breath and re-establishes the natural, relaxed rhythms of the body and mind.
Some of the most commonly practiced pranayama techniques are:
Yogic Breathing, Bhastrika, Kapal Bhati, Anulom Vilom, Surya Bhedi, Ujjai, Bhramari and Sheetali
Note: Pranayama is a very powerful technique for mind and body, improper pranayama can cause more harm and has severe side effects if done without caution and knowledge. Therefore, always practice under the supervision of a certified Yoga teacher.
(Adi Yoga conducts dedicated sessions of 60 minutes to practice the above breathing techniques in a controlled manner)
Guide to starting your yoga practice:
1. Choosing a Style of Yoga
Yoga comes in various styles and approaches, from the fast-paced, vigorous vinyasa to the slow and gentle yin yoga. Before you start, it’s essential to choose the right style of yoga that suits your needs. If you’re looking to build strength and increase flexibility, try power or Ashtanga yoga. If you’re looking to relax and de-stress, try restorative or Yin yoga.
2. Setting Up Your Space
Creating a conducive environment is essential for a successful yoga practice. Find a quiet space where you can practice without distractions. Make sure the room is well-ventilated and that you have enough room to move around.
3. Get the Right Equipment
The only essential piece of equipment you need for yoga is a yoga mat. Choose a mat that is non-slip and provides enough cushioning to support your joints. You may also need props such as blocks, blankets, and straps, depending on the style of yoga you
choose.
4. Basic Yoga Poses
Yoga poses or asanas are the foundation of any yoga practice. Begin with the basic poses, such as downward dog, tree pose, and child’s pose. These poses help to stretch and strengthen the body, improve balance and concentration, and calm the mind.
5. Focus on Breath
Breathing is an integral part of any yoga practice. The breath is a powerful tool that can help you to calm your mind, reduce stress and anxiety, and connect to your body. Practice pranayama or breathing exercises, such as alternate nostril breathing or Ujjayi breath, to help you regulate your breath.
6. Mindfulness and Meditation
Meditation and mindfulness are integral to the practice of yoga. Take a few minutes at the beginning or end of your practice to sit quietly, focus on your breath, and connect with your body. You can also incorporate mindfulness into your daily life, such as taking mindful breaths throughout the day, or practicing a walking meditation.
7. Consistency
Consistency is key when it comes to yoga. Practice regularly, even if it’s just a few minutes a day. Over time, you will notice the benefits of your practice, such as increased flexibility, improved strength, and reduced stress.
In conclusion, yoga is a practice that can help to improve your overall physical and mental well-being. By choosing the right style of yoga, setting up a conducive environment, getting the right equipment, practicing basic yoga poses, focusing on breath, practicing mindfulness and meditation, and being consistent, you can create a transformative practice that benefits your body, mind, and soul.
At Adi Yoga, We provide personalized yoga training in all forms of yogic practices suiting your mental, physical and emotional state. Get in touch now!