Yoga in a Nutshell - my handout!

A Little on Philosophy

Sanskrit - from India’'s ancient religious texts, gave birth to both the literature and the technique of yoga. The word yoga has several translations and can be interpreted in many ways; one of these is “to put to active and purposeful use.”

Yoga has come to describe a means of uniting, or a method of discipline.

A male who practices this discipline is called a yogi.
A female practitioner is called a yogini.


The discipline of Hatha yoga- the physical aspect of yoga - was developed as a vehicle for meditation; Hatha yoga prepared the body (especially the nervous system, for stillness, creating the necessary physical strength and stamina that allows the mind to remain clam).

Ha - “sun” and Tha - “moon” has the common interpretation of union of the pairs of opposites.

Four Kinds of YOGA

1) Karma Yoga - one of the supreme yoga. It is selfless yoga, the path which the mind is very quickly purified. This yoga is for the active person who enjoys helping others. If we could see the importance of giving, we would never spend a day without it! (Mother Theresa of Calcutta was a Karma yogini but also a Bhakti yogini as well)
2) Jnana Yoga - intellectual, philosophical yoga. Most difficult as the mind has to be clear in order to fully understand it.
3) Bhakti Yoga - yoga of devotion and surrender. Develop compassion and right understanding about other traditions and faiths. Can be done through mantras, music, prayers, or stories about religion. There are many mantras on yoga, but the most powerful mantra is OM. OM is the symbol of all mantras.
4) Raja Yoga - the supreme yoga of scientific path and mind control - two facets. One facet of Raja yoga is Kundalini yoga - the awakening of supreme wisdom or knowledge. Under Kundalini is Hatha yoga (Asana). Ashtanga yoga (8 limbs or 8 paths) is the other facet of Raja yoga. Following the 8 limbs step by step in order to get the benefits of Raja yoga. Raja is also called the King of Yoga; raja (king)

Benefits of Yoga

- if you are new to the practice, rapid changes in the body and mind are soon experienced and benefits appreciated when all of the yoga techniques are harmoniously combined (8 steps - Ashtanga)

- IT IS COMMON for beginners to experience at different times any or all of the following: headaches, aching muscles, pain, nausea, anger, anxiety, grief, breathless, confusion, and tiredness - these are symptoms of physiological and emotional discharge and detoxification.

- Equally you can expect to gain rapidly from the following physical and psychological benefits: flexibility, strength, stamina, better respiration, better concentration, tranquility, better digestion, vitality, alertness, self-confidence, self-esteem, open heart and more happiness!

- Physical benefits: the postures (also known as asanas) help tone the nervous system, improve circulation, release tension and increase flexibility.

- Mental Benefits: improves concentration, develops internal happiness and contentment, aids in overcoming depression, develops wisdom, and guides a proper way of life.

- Spiritual benefits: since yoga is a complete system for the body, mind and spirit, it will help you see your own individual spiritual path clearer; enabling you to devote yourself to a higher degree to whichever religion you choose to practice if you do choose to do so.

“HEALTH IS WEALTH, PEACE OF MIND IS HAPPINESS, YOGA SHOWS THE WAY”
Swami Sivananda

5 principles constitute the essence of the teachings of yoga:

1)

Right exercise - Asanas: our physical body was meant to move and exercise. Lifestyles should promote the natural motion of muscles and joints.
2) Right breathing - Pranayama - controlling the breath, breath deep, slow and rhythmic.
3) Right relaxation - Savasana - “corpse pose” - TOTAL relaxation, one of the most challenging asanas. This will increase your energy level and carries away worries and fears. Usually done at the end of the series to close the practice.
4) Right diet - Satva - based on natural food - yoga advocates a vegetarian diet. The diet keeps the body light, the mind calm giving high resistance to disease. Helps practice Ahimsa -non-violence.
5) Right thoughts - Meditation - we become what we think. Should exert to entertain positive and creative thoughts. The mind will be brought under perfect control by regular practice of meditation.


Pranayama (Breathing) - Prana (life source, energy) yama (death)
UJJAYI - the VICTORIOUS BREATH

o Specialized breathing technique used throughout practice
o Create a soft sound in the back of the throat while inhaling and exhaling through the nose only.
o Allow the air to swirl around the back of the throat before continuing its journey to the lungs.
o The swirling action is what creates the unique sound which has been described as wind in the trees, a distant ocean, or the less poetic but common reference - Darth Vader.
o Technique:
§ Sit up straight
§ Take a full inhale through the nose
§ Exhale through the mouth with a soft sound of “Hhhaaa” as though you were whispering. Feel the air swirl in the back of the throat.
§ Take a few breaths like this then midway through an exhale, close your mouth and let the air continue exiting through the nose.
§ Practice it a few times
§ Once you can create the sound while exhaling, gently smile while inhaling and create the same swirling sound as the exhale.
§ With practice, you will be able to utilize ujjayi without any effort at all.



CHALLENGE 1) take 5 minutes out of your day each day of the week to meditate and focus on yourself. Sit comfortably in a cross-legged position in a quiet space and concentrate on your ujjayi breath. Calm the mind and clear all external thoughts - do this by focusing completely on the breath: listen to each inhale and exhale. After that, feel free to take another five minutes in Savasana (total relaxation, surrender yourself to calming the mind and body - but don’t fall asleep!)

CHALLENGE 2) Practice Karma yoga as much as you can! Remember this is selfless yoga. Enjoy helping others; there are many ways to give; you can give your work for the benefits of others, or you can just give a smile and make someone’s day full of joy!