INTRODUCTION TO YOGA

Yoga : Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient india and aim to control and still the mind, recognizing a detached witness-consciousness untouched by the mind and mundane suffering. There is a wide variety of schools of yoga, practices, and goals in Hinduism, Buddhism, and Jainism, and traditional and modern yoga is practiced worldwide.

 

HISTORY

The practice of Yoga is believed to have started with the very dawn of civilization. The science of yoga has its origin thousands of years ago, long before the first religions or belief systems were born. In the yogic lore, Shiva is seen as the first yogi or Adiyogi, and the first Guru or Adi Guru. Several Thousand years ago, on the banks of the lake Kantisarovar in the Himalayas, Adiyogi poured his profound knowledge into the legendary Saptarishis or "seven sages”. The sages carried this powerful yogic science to different parts of the world, including Asia, the Middle East, Northern Africa and South America. Interestingly, modern scholars have noted and marvelled at the close parallels found between ancient cultures across the globe. However, it was in India that the yogic system found its fullest expression. Agastya, the Saptarishi who travelled across the Indian subcontinent, crafted this culture around a core yogic way of life.

 

SURYANAMASHKARA

This was the time when Yoga was being practised under the direct guidance of Guru and its spritual value was given special importance. It was a part of Upasana and yoga sadhana was inbuilt in their rituals. Sun was given highest importance during the vedic period. The practice of ‘Surya namaskara’ may have been invented later due to this influence. Pranayama was a part of daily ritual and to offer the oblation. Though Yoga was being practiced in the pre-Vedic period, the great Sage Maharshi Patanjali systematized and codified the then existing practices of Yoga, its meaning and its related knowledge through his Yoga Sutras. After Patanjali, many Sages and Yoga Masters contributed greatly for the preservation and development of the field through their well documented practices and literature.

HISTORICAL EVIDENCES

Historical evidences of the existence of Yoga were seen in the pre-Vedic period (2700 B.C.), and thereafter till Patanjali’s period. The main sources, from which we get the information about Yoga practices and the related literature during this period, are available in Vedas (4), Upanishads(108), Smritis, teachings of Buddhism, Jainism, Panini, Epics (2), Puranas (18) etc..

CONTENTS: 

• Shat karma: Meaning, purpose and their significance in yoga sadhna.
• Introduction to Yogasanas:  Meaning principles and their health benefits.
• Introduction to pranayama and dhyana and their health benefits.
• Identify career opportunities in yoga. 

Ø Shat karma: Meaning, purpose and their significance in yoga sadhna. 

• MEANING 

 Shat karma is a set of six preparatory yogic practices used by ancient hatha-yogis to purify the body internally, thus prepare them for higher practices of asana and pranayama. The word shat karma is derived from the sanskrit language, which contains two root words: shat and karma. shat means "six" and karma is defines as "action taken to obtain a desired consequence. "shatkarma" is also known as shatkriya, which is the hindi version of the phrase ( karma-kriya ). in a nutshell, these treatments are used to cleanse our body's digestive and excretory systems. These systems include the eyes, the respiratory system, the digestive system and the excretory system. Diseases develop when these system of the body are out of balance.

In Yoga and Ayurveda, there are three pillars of health. They are Vata, Pitta and Kapha. These pillars are also known as Tridoshas. Any diseases can be caused due to unbalance of these pillars.

We use six purification procedure in yoga to achieve and maintain the balance of these tridoshas. There are two basic famous Hathyogic texts Hathyogapradipika and Gherand Samhita which describes the concept of shatkarma or shatkriyas It includes six purifying processes which are as follows.

1. Dhauti- Cleansing of Digestive Tract

2. Basti- Cleansing of Large Intestine 

                                                                                     

3. Neti- Nasal cleansing 

4. Trataka- Cleansing of Eyes 

5. Nauli- Abdominal massage

6. Kaphalabhati- Purification of frontal lobes and lungs 

                                 

Ø  DHAUTI- CLEANSING OF DIGESTIVE TRACT

The first Shatkarma is Dhauti, which literally means “various” strategies are utilised in this kriya to wash out harmful and undigested food particles from the interior organs.

According to Gheranda Samitha, there are total 13 types of Dhauti. But in practical, the most common types of Dhauti are:

a)    VAMANA DHAUTI

To clear excess mucus from the food pipe, drink a significant amount of lukewarm water and then vomit it up. Kunjal kriya is another name for it.

BENEFITS

·       It is a great relief in cough and excessive mucus.

·       It cleans your chest and helps in better breathing.

·       This kriya improves digestion and helps in case of acidity.

·       During this procedure, your stomach muscles contract, so it helps in losing belly fat.

 

b)   VASTRA DHAUTI 

 

BENEFITS

Vastra dhauti removes impurities from the intestinal tract, thereby detoxifying the stomach and esophagus regions. It helps to remove gas, acidity, indigestion and enlargement of spleen. It helps to relieve asthma, bronchitis, cough and other 'Kapha' or phlegm related problems

 The procedure requires expert supervision. Vaman Dhauti consists of inducing vomiting some three hours after each meal, such as with salty water and tickling the back of the throat. Vastra Dhauti consists of swallowing a long strip of thin cloth and removing it, to clean the oesophagus and stomach.

Ø BASTI – CLEANSING OF LARGE INTESTINE

Basti is second in the sequence of shatkarma that treats almost 50% of abdominal diseases.

 

It directly works on the purification of the central organ of the body called colon (large intestine) that nourishes almost all tissues of body.

Unlike an enema, which only cleans the lower 8 to 10 inches of the colon, Basti cleans the entire colon system all the way to the rectum (attached to the anus). The colon is a long tube – like structure in the lower abdomen that eliminates water from digested food and is most irritated by solid waste (faces).

v Types of Basti

               i.         Jala Basti

             ii.         Sthala Basti

Water is brought in through anus in the large intestine in both ways and the abdominal muscle are churned while retaining the water inside. Water is escaped via the anus after churning.

 

Benefits

· It stimulates the digestive organs and enhances the digestive system’s efficiency.

·      Basti Kriya brings Vata, pitta, and Kapha into balance.

·      Basti kriya cleanses or washes out the entire colon.

 

ØNETI- NASAL CLEANSING

Neti  is an important part of Shatkarma (sometimes known as Shatkriya), the Hindu yogic system of body cleansing techniques. It can have universal application, irrespective of their religion. It is intended mainly to clean the air passageways in the head. Both the Hatha Yoga Pradipika and other sources usually attribute to Neti many beneficial effects that range from profound physiological ones on the body, mind and personality to even clairvoyance. The two main variants are jala neti using water and the more advanced sutra neti using string.

TYPES OF NETI

1.    1.   JALA NETI 

 

For this technique, sterilized and lukewarm isotonic salt water is poured into one nostril, so that it leaves through the other. The procedure is then repeated on the other side, and the nose is dried by bending forward and by rapid breathing.

It is also possible to sniff the water in so that it runs into the mouth, and to spit it out. In a more advanced reverse variant, the water is taken in through the mouth and snorted out of the nose.

 

2.   SUTRA NETI

 

 

Sutra neti is a Hathayoga techniques to clean the nasal cavity. In sutra neti, the waxed cotton string is inserted into the nose and then pulled out from the mouth. Then both the ends are held with the hands and nasal cleaning is done by to and fro motion of the string.

BENEFITS

It relieves headaches, migraines, epilepsy, and mental stress.

Ø TRATAKA- CLEANSING OF EYES

 

Trataka is one of the shatkarma that requires one to fix one’s sight on any particular object, according to yoga literature. Trataka practiced correctly and consistently improves concentration and clears the mind of erratic thought patterns.

Types of trataka

a.   Internal tratak

It occurs when the focus is directed inside or upward on the trikuti, or third eye (the area between the eye brows). Internal trataka aids in the awakening of the Ajna chakra, or third eye.

b.   External tratak

It’s the act of starting at something external for an extended period of time. External items can be literally anything that brings you pleasure, making it easy to firmly gaze on it.

BENEFITS

This practice corrects all vision problems and aids in the development of spiritual abilities by assisting in the concentration of mental faculties.

Ø NAULI

Nauli is one of the kriyas or shatkarmas, preliminary purifications, used in yoga. The exercise is claimed to serve the cleaning of the abdominal region (digestive organs, small intestine) and is based on a massage of the internal belly organs by a circular movement of the abdominal muscles. It is performed standing with the feet apart and the knees bent.

The 15th century Hatha Yoga Pradipika claims that Nauli (magically) removes all diseases. Nauli is an exercise of classical hatha yoga; it is not often taught in yoga as exercise. There are four steps, which are learned one after another:

1.  the abdominal lock, uddiyana bandha: the lungs are emptied, and the abdomen is pulled inwards and upwards under the lower edge of the ribcage

2.  madhyana nauli: only the central muscles of the abdomen are contracted

3.  vama nauli: only the left muscles of the abdomen are contracted^.

4.    daksina nauli: only the right muscles of the abdomen are contracted.

 

TYPES OF NAULI

a.   Madhya nauli

When left and right both sides abs muscle are concentrated at the center wall or linea alba.

b.   Vama nauli

When both abs muscles are aligned left side from the center wall.

c.   Dakshina nauli

When both abs muscles are aligned right side from the center wall.

Benefits

a.   Aids digestion by regulating and stimulating it.

b.   It tones and strengthens the abdominal muscles.

c.   Helps in menstrual issues.

 

 

 

Ø Kapalabhati

“Kapalabhati” is a compound word. “Kapala” means “skull”; “bhati” means “to shine or to be lustrous.” This practice is said to “make the skull shine” by cleansing the nasal passageways and sinuses, and ultimately supplying the brain with a fresh supply of oxygen-rich blood.

1.   Sit comfortably with your back and spine erect.

2.   Place your hands on the knees with palms facing upwards.

3.   Inhale deeply.

4.   While exhaling you need to pull your stomach. ...

5.   You may feel the abdominal muscles contract on your stomach.

6.   Now relax.

 

Benefits

·      it enhances respiratory function and stimulates circulation while cleansing the respiratory passage, particularly the sinuses.

·      It eliminates acidity and gas-related issues.

·      It treats sinus infections, asthama, and hair loss.

 

v Purpose and significance of shatkarma in yoga sadhna

1.   Cleanse inner body organs

2.   Free flow of prana (life force)

3.   Mental stability

4.   Balance between tri-doshas

5.   Coordination between body and mind

6.   Purification of the body

7.   Strengthen our internal organs

8.   Pre practices before asana and pranayama

9.   Complete purification of body and mind.