What is Yoga?

 

"Every human being longs for true and lasting happiness.The path or means through which (s)he attempts to find it varies according to the level of the individual's development. (S)he may strive for happiness by satisfying the physical, emotional, and intellectual aspects of his/her personality. Experience may teach him/her what sages and saints have been proclaiming throughout the ages: that true and lasting happiness cannot be based upon that which is impermanent in its nature. True and lasting happiness can only be attained through the knowledge of the source of all life. It has been given such names as the Self, Nature, God, Brahman, Cosmic Consciousness, Infinity the Thing in Itself, Nirvana and so on. Since it is infinite, it can only be experienced when the individual raises above the limited personality."

Swami Satchidananda

 

 

The foundation of Yoga is the belief that the natural mental state of humans is one of truth, knowledge, contentment, and peace. This state becomes distorted as the body and the mind fills with toxins and stress because of wrong diet, wrong relationship, trauma, or an unhealthy lifestyle. 

 

 

Yoga does not have a system of mental illness, instead The classical texts of Yoga focus on optimizing our natural state of peace and mental accuity by gradually returning to a healthy lifestyle. For those with psychological disturbances (such as anxiety, depression, eating disorders et cetera)Yoga is best used as the foundation of health and self-care upon which therapy and/ or psychiatry can be used as needed.

There are many methods and practices of Yoga available to help one return to this state. The type of Yoga chosen depends on the individual's specific needs and attractions. Some of the systematic methods of practice and understanding Yoga are:

• Hatha Yoga
• Raja Yoga
• Bhakti Yoga
• Karma Yoga
• Jnana Yoga 

 

 

Hatha Yoga

When many people think of Yoga, they think of exercises for the physical body. These "exercises" are only one small aspect of Yoga. The branch of Yoga that deals with the physical body is known as Hatha Yoga. Hatha Yoga begins the process of returning to one's original state of balance through the physical body. The end goal of Hatha Yoga, like all branches of Yoga, is to achieve a state of lasting peace and equanimity.


What most people in America mean when they talk about types of Yoga, are types of Hatha Yoga: Power,Iyengar, Kripalu, and Asthanga Yoga are all ways of approaching the science of Hatha Yoga. All of these systems start their students with a system of postures (asanas), breathing exercises (pranayama), and deep relaxation (shavasana or yoga nidra). These preliminary practices serve as the physiological foundation that calms the nervous system and prepares the individual for meditation, self-study, and the cultivation of a focused mind. 

Group classes provide an excellent introduction to hatha yoga; this foundation can be strengethed with private sessions that focus on an individuals particular learning style.

 

 

Video. Swami Satchidananda lecture on "Perfection in Action": www.youtube.com/watch

Video. Swami Ramanda lecture on "Hatha Yoga": http://video.about.com/yoga/What-Is-Hatha-Yoga.htm

 

 

Asanas

 "Symptoms of old age, such as wrinkles and poor complexion, are caused by poor circulation of the blood, thus leaving a lot of toxins and other waste matter in various parts of the body. Once the blood circulation is enriched, however, this foreign matter is washed out and eliminated, giving the body a young look and feel."
Sri Swami Satchidananda


The asanas, or yogic postures, are designed to release tension in the physical body and to create strength and balance in the organs,and in the endocrine and nervous system. Physical posture affects every aspect of our health and even precursory work done in the area will benefit an individual's sense of overall wellbeing. A well-balanced series of asanas can serve to balance the physical body by releasing tension, improving flexibility, and maximizing energy flow through the body. The practice of Hatha Yoga results in the body feel light and balanced as well as bestowing the gifts of increased vitality and longevity. However, these are considered side benefits. The real goal is to know one's self.

 

Is Yoga Always Good For You? Recent case studies indicate that yoga can have negative effects on individuals with mental illness when they are not guided properly. See: yogainhighereducation.blogspot.com/2009/12/is-yoga-always-good-for-you.html

 

FREE PODCSTS of Asana Based Classes:

Alanna Kaivalya's Free Podcasts: http://video.about.com/yoga/What-Is-Hatha-Yoga.htm

Yoga Journals's Free Podcasts: www.yogajournal.com/podcast/

Yoga Download: www.yogadownload.com/

 

A FEW GREAT BOOKS ON ASANAS: 

 

Swami Satchidananda (1995). Integral Hatha Yoga. Va: Integral Yoga Publications. An excellent introduction for the student new to Yoga on the basic theory and practice of Hatha Yoga. Link to Purchase and Review: www.amazon.com/Integral-Yoga-Hatha-Swami-Satchidananda/dp/093204042X/ref=sr_1_1 


• Swami Muktabodhananda (1993). Hatha Yoga Pradipika. India: Bihar School of Yoga. This is an excellent text for the individual grounded in Hatha practice and is looking for more detailed instruction. Familiarity with the concepts of Yoga is needed.Link to Purchase and Review:  www.amazon.com/Hatha-Yoga-Pradipika-Swami-Muktibodhananda/dp/8185787387/ref=sr_1_6

 

 

 

 Pranayama


"When the breath is steady or unsteady, so is the mind and with it the Yogi. Hence the breath should be controlled."
Hatha Yoga Pradipika

 


In Yoga practice, breath is considered to be the bridge between the body and the mind. Ideally the breath should be slow, relaxed, smooth, deep and steady. With mental and emotional stress the way we breathe is affected. We may begin to breathe very shallowly, or in a choppy and irregular manner. Yogic understanding of the breath is that if we change the way that we breathe it will help us to balance and control our minds.


In a normal breath we take in and put out about one pint of air. If we use a little awareness and inhale deeply we can take in another three pints of air. By pressing out as much carbon dioxide as possible we can exhale another three pints of supplemental air. This enables us to take in seven times the normal quantity of air. We are supercharging our blood with oxygen and prana, which in turn brings a deep sense of physical well being that allows the mind to relax. Richness of oxygen in the blood is the basis for physical health.


By breathing deeply we take in a rich supply of prana, the energy that pervades all things and is the basis for all life. Prana is not oxygen although it is concentrated in the energy that we take in with our lungs and in the food that we eat. It is prana, as well as oxygen, that we take in with each breath.


On a spiritual level, inhalation (puraka) is the intake of cosmic energy by the individual bringing about their growth and progress. During deep breathing you can visualize that your finite body is merging with the infinite. Exhalations (rechaka) are understood to be the expulsion of all that is impure and inhibiting. You can visualize that in exhalation your individual energy is rushing out to unite with the cosmic or infinite energy of life.

 


Contraindications: Pranayama is a very powerful practice, which should not be explored beyond the basic practices of deep three-part breath and alternate nostril breathing for those individuals with mental health problems. Pranayama should be approached carefully as one is dealing with the delicate organs of the lungs, the heart, and the nerves.

 


• Swami Rama, Dr. Ballentine and D. Hymes. (1981). The Science of Breath. Honesdale, Penn: The Himalayan International Institute of Yoga Science and Philosophy.This is a thorough introductory text on the science and practice of pranayama. It introduces the physiology behind the breathing practices in a simple way. Link to Text and to Review: www.amazon.com/Science-Breath-Practical-Guide-Rama/dp/0893891517/ref=sr_1_2


 

 

Deep Relaxation

 

"Peace and stillness are the great remedy for disease. When we can bring peace in our cells, we are cured." Sri Aurobindu.

 

 

Yogic philosophy maintains that physical and mental health problems can only be confronted and removed when the mind is totally relaxed. This makes relaxation techniques an instrumental aspect of any health program. Relaxation helps to balance the parasympathetic and sympathetic nervous system, which assists the individual in retaining a sense of internal calm.


Ultimately, all of our tensions in life are created through the mind. We can see this when we become angry and our muscles tighten and our brow furrows. These muscular changes alter completely when we become happy and relaxed. Our physical bodies respond to our mental state. Deep relaxation is a system to begin understanding this process. Spending time relaxing is an important element in working with this mind-body connection and should not be under estimated.


Deep relaxation is considered to be so effective because of the way in which is works with the deep layers of muscle tissue, know as mamsa dhatu. Yoga understands memories to be held in the muscle tissue (as well as in the subtle mind). One of the situations in which muscular tension rises is when the individual is attempting to protect him or herself from having to deal with their unconscious or unpleasant memories. Deep relaxation enables us to relax the muscular tension in the body and to reach a state of deeper awareness and consciousness.


Most importantly, relaxation is seen as an essential aspect in healing the individual's psyche. Yoga maintains that the mere awareness of psychological trauma can modify the hold that these experiences have on one's life. A major caveat, however, is that the individual must be completely relaxed when he/she explores these issues. If the individual is not relaxed, he/she will externalize the event and identify with the emotion. This leads them to believe that the emotional content is a result of something that is happening in the present moment. The purpose of retaining a calm, relaxed state of mind is to encourage the individual to separate the data from the emotion.

Deep Relaxation, Yoga Nidra: An Introduction:www.youtube.com/watch

 

 

 Raja Yoga

 

"The teachings of Raja Yoga are a golden key to unlock all health, happiness, peace, and joy."

Swami Satchidananda

 

 The aim of Raja Yoga is to make the mind clean and calm. When a clear state of mind is achieved one is able to see his or her true nature of peace and equanimity. Every thought, feeling, perception, or memory colors the mind - obscuring the natural state. Restraining the mind from all of these distortions is the goal of Raja Yoga. To accomplish this task, Raja Yoga offers many methods that take into consideration the physical, emotional, mental, intellectual, and spiritual aspects of the Self.

These methods are outlined in the Yoga Sutras of Patanjali. The sutras are precepts that succinctly describe both the actions to be undertaken by a yogi and the results that he or she can expect. Patañajli’s first Yoga sūtra affirms: Atha Yogānuśāsanam, “Yoga is a discipline to be engaged in now, in the present moment” (Niranjananda, 1999:3). “Atha” often translated as “now,” also means commitment (Kraftsow, 2002). From Patañajli’s first sūtra, we can recognize that knowledge of Yoga alone does not suffice, what is needed is a commitment to the practice of Yoga in the present moment.

The actual practice of Yoga is further illuminated by examining the word “Ānuśāsanam” which is understood to mean “the ability to control one’s inner, subtle expression and manifestations” (Niranjananda, 1999). That is, the individual must be aware of what he or she is thinking, and how these thoughts influence one’s emotions. for it is the subtle expressions and habits of the mind that give rise to our actions – which when repeated shapes our health and character.


Yoga therapy recommends many specific practices for individuals suffering from a particular form of physical or mental dis-ease. Its true effectiveness, however, lies in its application as a set of lifestyle modifications. Swami Niranjananda, of the contemporary Bihar School of Yoga in India states, “(Yoga) is a lifestyle which can be lived by everyone…It is a form of understanding, of realizing our interactions in life, trying to improve them, trying to understand the needs of the body, the needs of the mind and the needs of the spirit” (1997:14).

Raja Yoga Lectures by Swami Tyagananda:www.vedantasociety.net/

Peace of Mind, Swami Ramananda: http://www.youtube.com/watch?v=_Y3-Weh0J-Q 

 

 

 

 Bhakti Yoga

 

"When you have love for humanity, you like to share your knowledge - which is information, plus experience." Harish Johari.

 

 

Bhakti Yoga concentrates and focuses the mind on an object which is both inspirational, beloved and divine. Through out history people have sought freedom from suffering, greater understanding of life and spiritual enlightenment. Many have struggled to find this peace on their own, only to find themselves further entangled in sorrow, with no greater understanding. Eventually, this individual may realize that they are in need of guidance and seek assistance from individuals who they perceive as having successfully traveled the spiritual path. Bhakti Yoga is a tradtion of service and devotion to the one who helps and guides the individual on their spiritual path. It may take the form of devotion to a person, a deity or any uplifting form.

Chanting is part of the Bhakti Yoga path. Chanting is a method for focusing the mind on a single point through devotional singing done with deep feeling and strong will. Chanting is primary a healing modality for the emotions and is believed to be the easiest and most powerful way of balancing and strengthening the mind. It is considered a particularly valuable technique for individuals who have suffered psychological trauma, as it is a "yogic tranquilizer."

Chanting causes the brain to change from increased beta waves, which are associated with anxiety states, to slower alpha waves, which are associated with deep states of relaxation. Kirtan is believed to have such a strong effect on emotional states because of the similarity between music and the emotions Chanting in Yoga is usually done in Sanskrit, but can be done in any language.

 

Benefits of Chanting:

 

• By holding the sound at the soft palate, the pituitary gland is stimulated; Holding sound vibrations in the chest helps to stimulate the thymus gland.

• Chanting helps us to overcome self-consciousness.

• Singing is an automatic expression of joy - as one's inner being becomes lightened, singing spontaneously occurs. (People who do not have a lot of joy may find this practice initially very difficult).

• A vibration is created by the vocal cords being struck together. These vibrations enter the ear, in turn setting up vibrations in the ear drum and its fluids.

• Vibrations and sounds are relayed to the brain where they are acknowledged and compared to the memory of past sounds and mental images. New sounds (such as Sanskrit) help to stimulate different parts of the brain.

• Chanting relieves tension in different parts of the body (both organs and glands). Notice how different sounds require strength in different parts of the abdomen and throat.

 

 Examples of Chanting.

Iyengar. Invocation to Patanjali. www.yogagroup.org/patanjal.html

Kumuda. Sri GuruGita www.spiritual-happiness.com/gurugita.html

McYogi. "Ganesh is Fresh."  A contemporary rap-style of chanting. mcyogi.bandcamp.com/track/ganesh-is-fresh-feat-jai-uttal

 

Karma Yoga

"Transform adverse conditions into the path to enlightenment. Apply meditation to whatever circumstances you meet."Geshe Kelsang Gyatso, Buddhism

Karma Yoga is the path of action through selfless service. By performing ones duty without attachment or desire for the results of ones action, karma yoga purifies the mind. When the mind and heart are purified the Karma Yogi becomes an instrument through which the divine work is performed.

Karma means "action." It is the total of all of our works, both good, bad and mixed which an individual performs in this lifetime. It is these actions that will determine our future existence, both in this life time and the next.

On the path of Karma Yoga students treat everyone they meet during their daily life as a manifestation of God - and seek the best way to serve them. The karma yogi selflessly serves those that he or she encounters without seeking the results or fruits of their actions (money, thanks or gratitude). The individual does not shun the results, but equally receives both the positive and negative results of their actions. The "positive" and "negative" we encounter, as well as our reactions to them are feedback from the universe that we can use as tools for our growth.

Karma Yoga is considered a much more difficult path than that of retiring to "the caves" to meditate - for it is in our daily life that we encounter the obstacles that lead us to further growth. It is easy to say that one has mastered anger when they do not interact with other humans. To keep one's mind peaceful while being challenged to anger time and time again is truly a difficult task and an inspiration to others.

How do we know when we have found the work or service that is best suited for our nature? The Bhagavad Gita tells us that we will feel full of energy and enthusiasm for our tasks, we will look forward to each day and feel that each setback is merely a stumbling block designed for our learning and growth. When we are performing work that is not suited to us we become easily fatigued, cranky, count the minutes until our work is done and become physically ill.

 

 

Jnana Yoga

"Find out who you are. Once you know who you are, you will be the best instrument to bring peace and harmony to all. Ultimately you will find you are not somebody who is going up and down, but that you are a permanent entity, an image of God."  Swami Satchidananda

Jnana Yoga is the path of wisdom. It consists of self-analysis, awareness, questioning and introspection. The Jnana Yogi gains knowledge of the Self by systematically analyzing his or her awareness with the body, mind and ego. As one begins to understand that their true nature is beyond all these limited concepts of the Self, he or she can begin to identify with the divinity within and realizes the oneness of all creation.

Swami Satchidananda describes the process of Jnana Yoga as follows:

"Deep in the middle of the ocean of the mind there is no pollution. It is absolutely pure. That part is always contented. It never likes or dislikes. It accepts everything; it is not proud. And this is the real nature of your true Self. Only knowledge of this true nature will free you from the turmoil of this world. It will free you from the petty-mindedness which divides humanity into thousands of names: "I am this; he is that. He is different from me." People kill each other because they group and divide themselves. They fail to see and know that they are above all these differences."

Jnana Yoga uses the mind as a tool to understand the deeper realities of the Self and the nature of this world. To use the mind in this way effectively, it must be a good tool that is able to concentrate and explore an idea with sincerity and clarity. Therefore, in some ways it is not an effective system of Yoga for those who are suffering with mental illness - for those individuals who cannot focus, and whose minds habitually revolve around the same themes of suffering and despair.

 In many ways it is an effective system for those suffering with mental unrest - and we can see strong parrallels between Jnana Yoga and modern psychotherapy. Both use the mind to explore reality, to question assumptions and to dig deeply for the causes and reasons for our unrest. There are differences between the two systems. Jnana Yoga aims to use the mind to acknowledge a reality beyond the mind. The mind is a tool to realize its own limitations. In psychotherapy the mind is used to understand the mind and its organizational patterns, both negative and positve.

 

Yoga's Transcultural Production

An overview of Yoga's link to Hinduism:  yogainhighereducation.blogspot.com/2009/12/is-yoga-hindu.html

Yoga: A Positively Un-Indian Experience, An NPR Special by Sandip Roy www.npr.org/2010/12/29/132207910/yoga-a-positively-un-indian-experience