YOGA INTRODUCTION AND GENERAL GUIDELINES FOR YOGA PRACTICE

Hello friends, in this post of today, we will know what is yoga and when and by whom it was started.  So let's start ...

 Pratham Yog Divas kab or kha Manaya Gaya 

INTRODUCTION

While addressing the 69 session of United Nations General Assembly (UNGA) on September 27, 2014, the Honorable Prime Minister of India Shri Narendra Modi urged the world community to adopt an International Day of Yoga. “Yoga is an invaluable gift of ancient Indian tradition. It embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature and a holistic approach to health and well-being. Yoga is not about exercise but to discover the sense of oneness with ourselves, the world and Nature. By changing our lifestyle and creating consciousness, it can help us to deal with climate change. Let us work towards adopting an International Yoga Day," Shri Modi said. On December 11, 2014, the 193 member UNGA approved the proposal by consensus with a record 177 co-sponsoring countries a resolution to establish 21 June as "International Day of Yoga". In its resolution, the UNGA recognised that Yoga provides a holistic approach to health and well-being and wider dissemination of information about the benefits of practicing Yoga for the health of the world population. Yoga also brings harmony in all walks of life and thus, is known for disease prevention, health promotion and management of many lifestylerelated disorders.

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First International Day of Yoga

The Ministry of AYUSH successfully organised 1st International Day of st

Yoga (IDY) on 21 June, 2015 at Rajpath, New Delhi. Two Guinness World Records were made viz. the Largest Yoga Lesson involving 35, 985 participants and maximum number of Nationalities (84)

participated in a single yoga lesson. Two days International Conference st

on "Yoga for Holistic Health" was organised on 21 and 22 June, 2015 at Vigyan Bhavan, New Delhi wherein about 1300 delegates from India and abroad were participated. Millions of people in India and across the globe participated in the First ever International Day of Yoga celebration. Common Yoga Protocol and Yoga DVDs were prepared to disseminate awareness of Yoga among the masses. Outside India, IDY was celebrated

What is Yoga?

Yoga is essentially a spiritual discipline based on an extremely subtle science which focuses on bringing harmony between mind and body. It is an art and science for healthy living. The word "Yoga" is derived from the Sanskrit root ‘yuj’ meaning "to join", "to yoke" or "to unite". According to Yogic scriptures, the practice of Yoga leads to the union of an individual consciousness with the universal consciousness. According to modern scientists, everything in the universe is just a manifestation of the same quantum firmament. One who experiences this oneness of existence is said to be "in Yoga" and is termed as a yogi who has attained a state of freedom, referred to as mukti, nirvāna, kaivalya or moksha.

"Yoga" also refers to an inner science comprising of a variety of methods through which human beings can achieve union between the body and mind to attain self-realisation. The aim of Yoga practice (sādhana) is to overcome all kinds of sufferings that lead to a sense of freedom in every walk of life with holistic health, happiness and harmony.

Brief history and development of Yoga

The science of Yoga has its origin thousands of years ago, long before the first religion or belief systems were born. The seers and 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.

Yoga is widely considered as an "immortal cultural outcome" of

the Indus Saraswati Valley Civilisation - dating back to 2700 BC and has proven itself to cater to both material and spiritual uplift of humanity. A number of seals and fossil remains of Indus Saraswati Valley Civilisation with Yogic motifs and figures performing Yoga sādhana suggest the presence of Yoga in ancient India. The seals and idols of" mother Goddess are suggestive of Tantra Yoga. The presence of Yoga is also available in folk traditions, Vedic and Upanishadic heritage, Buddhist and Jain traditions, Darshanas, epics of Mahabharata including Bhagawadgita and Ramayana, theistic traditions of Shaivas, Vaishnavas and Tantric traditions. Though Yoga was being practiced in the pre-Vedic period, the great sage Maharishi Patanjali systematised and codified the then existing Yogic practices, its meaning and its related knowledge through Patanjali's Yoga Sutras.

After Patanjali, many sages and Yoga masters contributed greatly for the preservation and development of the field through well documented practices and literature. Yoga has spread all over the world by the teachings of eminent Yoga masters from ancient times to the present date. Today, everybody has conviction about Yoga practices towards prevention of diseases, and promotion of health. Millions of people across the globe have benefitted by the practice of Yoga and the practice of Yoga is blossoming and growing more vibrant with each passing day.

The Fundamentals of Yoga

Yoga works on the level of one's body, mind, emotion and energy. This has given rise to four broad classifications of Yoga: Karma Yoga where we utilise the body; Jnāna Yoga where we utilise the mind; Bhakti Yoga where we utilise the emotion and Kriya Yoga where we utilise the energy. Each system of Yoga we practice falls within the gamut of one or more of these categories.

Every individual is a unique combination of these four factors. Only a guru (teacher) can advocate the appropriate combination of the four fundamental paths as it is necessary for each seeker. All ancient commentaries on Yoga have stressed that it is essential to work under the direction of a guru.

Traditional schools of Yoga

The different philosophies, traditions, lineages and guru-shishya

paramparas of Yoga led to the emergence of different traditional schools. These include Jnāna Yoga, Bhakti Yoga, Karma Yoga, Pātanjala Yoga, Kundalini Yoga, Hatha Yoga, Dhyāna Yoga, Mantra Yoga, Laya Yoga, Rāja Yoga, Jain Yoga, Bouddha Yoga etc. Each school has its own approach and practices that lead to the ultimate aim and objectives of Yoga.

Yogic practices for health and wellness

The widely practiced Yoga sadhanas are: Yama, Niyama, Āsana, Prānāyāma, Pratyāhāra, Dhārana, Dhyāna, Samādhi, Bandhās and Mudras, Shatkarmas,Yuktāhāra, Mantra-japa,Yukta-karma etc.

Yamas are restraints and Niyamas are observances. These are considered to be pre-requisites for further Yoga practice. Āsanas, capable of bringing about stability of body and mind, "kuryattadasanam- sthairyam", involve adopting various psychophysical body patterns and giving one an ability to maintain a body position (a stable awareness of one's structural existence) for a considerable length of time.

Prānāyāma consists of developing awareness of one's breathing followed by willful regulation of respiration as the functional or vital basis of one's existence. It helps in developing awareness of one's mind and helps to establish control over the mind. In the initial stages, this is done by developing awareness of the "flow of

in-breath and out-breath" (svāsa-prasvāsa) through nostrils, mouth and other body openings, its internal and external pathways and destinations. Later, this phenomenon is modified, through regulated, controlled and monitored inhalation (svāsa) leading to the awareness of the body space getting filled (puraka), the space(s) remaining in a filled state (kumbhaka), and it getting emptied (rechaka) during regulated, controlled and monitored exhalation(prasvāsa).

Pratyāhāra indicates dissociation of one's consciousness (withdrawal) from the sense organs which connect with the external objects. Dhārana indicates broad based field of attention (inside the body and mind) which is usually understood as concentration. Dhyāna (meditation) is contemplation (focussed attention inside the body and mind) and Samādhi (integration).

Bandhas and Mudras are practices associated with Prānāyāma. They are viewed as the higher yogic practices that mainly adopt certain physical gestures along with control over respiration. This further facilitates control over mind and paves the way for a higher Yogic attainment. However, practice of dhyāna, which moves one towards self-realisation and leads one to transcendence, is considered the essence of Yoga Sādhana.

Śatkarmas are detoxification procedures that are clinical in nature and help to remove the toxins accumulated in the body. Yuktāhāra advocates appropriate food and food habits for healthy living.

Mantra Japa: Japa is the meditative repetitions of a mantra or a divine consciousness. Mantra Japa produce positive mental tracts, helping us to gradually overcome stress.

Yukta-karma advocates right karmas or actions for a healthy living.

General Guidelines for Yoga Practice

Yoga practitioner should follow the guiding principles given below while performing Yogic practices:

BEFORE THE PRACTICE:

• Śauca means cleanliness - an important prerequisite for Yogic practice. It includes cleanliness of surroundings, body and mind.
• Yogic practice should be performed in a calm and quiet atmosphere with a relaxed body and mind.
• Yogic practice should be done on an empty stomach or light stomach. Consume small amount of honey in lukewarm water if you feel weak.
• Bladder and bowels should be empty before starting Yogic practices.
• A mattress, Yoga mat, durrie or folded blanket should be used for the practice.
• Light and comfortable cotton clothes are preferred to facilitate easy movement of the body.
• Yoga should not be performed in a state of exhaustion, illness, in a hurry or in acute stress conditions.
• In case of chronic disease/ pain/ cardiac problems, a physician or a Yoga therapist should be consulted prior to performing Yogic practices.
• Yoga experts should be consulted before doing Yogic practices during pregnancy and menstruation.

DURING THE PRACTICE:

• Practice sessions should start with a prayer or an invocation as it creates a conducive environment to relax the mind.
• Yogic practices shall be performed slowly, in a relaxed manner, with awareness of the body and breath.
• Do not hold the breath unless it is specially mentioned to do so during the practice.
• Breathing should be always through the nostrils unless instructed otherwise.
• Do not hold the body tightly, or jerk the body at any point of time.
• Perform the practices according to your one’s capacity. It takes some time to get good results, so persistent and regular practice is very essential.
• There are contra-indications/ limitations for each Yoga practice and such contra-indications should always be kept in mind.
• Yoga session should end with meditation/ deep silence / Sankalpa Śhānti patha.

AFTER PRACTICE:

• Bath may be taken only after 20-30 minutes of practice.
• Food may be consumed only after 20-30 minutes of practice.

FOOD FOR THOUGHT

A few dietary guidelines can ensure that the body and mind are flexible and well-prepared for practice. A vegetarian diet is usually recommended, and for a person over 30 years, two meals a day should suffice, except in cases of illness or very high physical activity or labour.

HOW YOGA CAN HELP

Yoga is essentially a path to liberation from all the bondages. However, medical research in recent years has uncovered many physical and mental benefits that Yoga offers, corroborating the experiences of millions of practitioners. A small sampling of research shows that:

• is beneficial for physical fitness, musculoskeletal functioning and cardio-vascular health.
• It is beneficial in the management of diabetes, respiratory disorders, hypertension, hypotension and many lifestyle related disorders.
• Yoga helps to reduce depression, fatigue, anxiety disorders and stress.
• Yoga regulates menopausal symptoms. In essence, Yoga is a process of creating body and mind that are stepping-stones, not hurdles, to an exuberant and fulfilling life.

I hope you have liked and understood all the information we have given in this post today.  So keep learning and wait for the next post which will help you learn something new.

  Thank you so much for reading.  And take care of yourself and your family.