Complete Yoga & Meditation Guide.

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What Is Yoga?

Yoga is a centuries-old science which is made up of various disciplines of mind and body. It originated in India over 2500 years ago and is still effective for overall health and wellness for anyone who does it regularly. The word yoga is based on a Sanskrit verb Yuja. It means joining, culminating or ending. It is the culmination of mind and body or the culmination of Jiva and Shiva (soul and universal soul). It is also the culmination of Purusha and Prakriti (yin and yang).

The word yoga has a very wide scope. There are many schools or systems of yoga. Jnana Yoga (Yoga through knowledge), Bhakti Yoga (Yoga through devotion), Karmayoga (Yoga through Kriya), Rajyoga (Shahi or Supreme Yoga) and Hatha Yoga (Yoga by balancing the opposite principles of the body). All these schools of yoga are not very different from each other. They are like threads of the same fabric, tangled into each other. For thousands of years, yoga has been seen as an effective method of self-improvement and spiritual enlightenment. All these systems essentially have the same purpose; The only ways to achieve this are slightly different for each of them. In its most popular form, the word yoga is associated with the last of these systems which is Hatha Yoga. Even for the purpose of this article, the word yoga is used with the same meaning. Although, when it comes to the philosophy of yoga, which is at the end of this article, the term yoga will have a wider scope.

Yoga And Meditation Guide

Asanas and Pranayam.

Let us take a detailed look at the main two components of Hatha Yoga namely Asana and Pranayama.

A) Asanas:

Asana means acquiring the posture of a body and maintaining it as long as one’s body allows. Asanas, when performed correctly according to the rules described above, present enormous physical and psychological benefits. Asana is seen as the initial stage of Pranayama. The practice of asana maintains a balance of opposing principles in the body and the psyche. It also helps in getting rid of inertia. The benefits of asana are enhanced with its prolonged maintenance. The posture should be steady, steady and pleasant.

Summary of the general rules for doing the asana.

Summary of rules:

1. Normal breathing

2. Focused on stretching

3. Steady and pleasant postures (Charanam Sukham Asanam)

4. Minimum Effort (Prayanath Shaathilyam)

5. No comparison or competition with others

6. No jerks or fast action. Maintain a slow and steady pace.

Each asana has its own benefits and some common benefits such as stability, flexibility, improved hormonal secretion, feeling refreshed and rejuvenated. It is a misconception that an asana (yoga stretch) is difficult to do in order to be profitable. Many of the easiest asanas present the most common benefits of yoga in their full form. Furthermore, the beauty of yoga lies in the fact that most benefits are still available at a perfect level. This means that a beginner also benefits from yoga as much as an expert.

In their quest to find solutions to the sufferings of the human body and mind, the founders of yoga found part of their answers in nature. He saw birds and animals especially pulling their bodies to relieve inertia and malaise. Based on these observations, he created yoga stretches and named them the birds or animals or fishes that inspired these stretches. For example, matsyasana (fish pose), makarasan (crocodile pose), shalabhasana (grass pallet), bhujangasana (cobra pose), marjarana (cat pose), mayurasana (peacock pose), vrischprasana (Scorpio-Scorpio) (Scorpio-Scorpio )), Parvatsana (mountain pose), Vriksasana (tree pose) etc.

Many asanas can be broadly classified based on the type of pressure on the abdomen. Most forward asanas are positive pressure postures because they exert positive pressure on the abdomen as if by crunching it. Pashichatanasana, Yogamudra (posture symbol of yoga), Hastapadasana (arm and leg pose), Pawanmuktasana (wind free posture) etc. Backward bending asanas are negative asanas because they create pressure away from the abdomen. Both types of asanas like Dhanurasana (bow pose), Bhujangasana (cobra pose), Naukasana (boat pose) give excellent stretch to the back and abdomen and make both these organs strong. Alternating between positive and negative pressure on the same area of the body accelerates and increases blood circulation in that area. The muscle group in use has an excess supply of oxygen and blood due to the pressure at that location. Like in Yogamudra (symbol of yoga), there is positive pressure on the lower abdomen, due to which the Kundalini is awakened. Hastapadasana refreshes all the veins in the legs and back. As a result you feel fresh and rejuvenated. Vakrasana gives a good massage to the pancreas and liver and is therefore recommended for patients with diabetes

2. Pranayama

 yoga and meditation

Practicing Pranayama is one of the ways to get rid of mental disturbances and physical ill health. Pranayama means controlled and prolonged breathing. Prana means breathing. It also means life force. Aayama means control or elongation. Just as a pendulum needs twice as long to return to its original position, breathing in pranayama is twice as long as breathing. The main purpose of Pranayama is to control mental stability and desires by controlling breathing. Breathing is a function of the autonomic nervous system. By bringing the involuntary process of breathing under the control of the mind, the scope of voluntary is broadened. Pranayama is a bridge between Bahirang (exoteric) yoga and Antaranga (introspection or esoteric) yoga. A body that has been stabilized by asana and cleansed by kriya (cleansing processes) is ready for pranayama. Pranayama on the other hand prepares the mind and body for meditation, meditation and meditation. On a physical level, the practice of pranayama increases blood in oxygen, subsequently refreshing and rejuvenating the brain and nerves.

Some of the physical benefits of Pranayama are as follows.

a. The lungs, chest, diaphragm become stronger and healthier.

B. Increases lung capacity.

C. The slowly changing pressure creates a form of massage of all the organs in the abdominal cavity.

D. Purifies the blood by increasing the ability of the blood to absorb more oxygen.

I. The brain functions better with more oxygen in the blood.

Ch. Neuromuscular coordination improves.

Yes. The body becomes lean and the skin glows.

The 8 main pranayams are, Ujjayi, Suryabhedana, Sitkari, Sheetali, Bhastrika, Bhramari, Merch, Plavini. Of these, Ujjai is the most popular pranayama.

There are 4 parts of Pranayama in the following order:

1) Purka (controlled breathing)

2) Abhyantara Kumbhaka (breathing in)

3) Richaca (controlled exhalation)

4) Bahya Kumbhaka (holding breath).

The ratio of these parts to each other is usually 1: 4: 2: 4, with a few exceptions. The Yogasutras of Patanjali agree with many other scriptures with this ratio. For the purpose of overall well-being, the practice of the first three parts is sufficient. A spiritual practitioner usually practices all four parts including the previous one i.e. Bahya Kumbhaka. Such practitioners also recur more frequently than anyone for general health and well-being. Out of the four parts of Pranayama, it is the Abhyantara Kumbhak which is essentially identified with Pranayama. There is another Kumbhak which occurs spontaneously and is simply called Kumbh Kumbh.

Bandhan (locks) are very important for the practice of Pranayama. Moolabandha (closing the anus), Jalandharbandha (locking of the throat area or throat mark), Udayanbandha (locking of the stomach or diaphragm) and Jeevabandha (locking of the tongue) are the four locks that are performed during Pranayama . Depending on the purpose of pranayama (spiritual or general health), locks are performed. Moolabandha, Jalandharbandha and Uddiyanbandha are common bonds performed by all. Jeevbandha is mandatory if done for spiritual purposes.

Key Features Of Yoga.

Let’s look at some of the key features of yoga.

1) Yoga is not an exercise.

To understand the concept of yoga, it should be noted that the conditions in yoga are not exercise, but physical stretching and maintenance. You can describe yoga in the context of yogic stretches or yogic practices. Achieving the state of the body by stretching the muscles and then maintaining this position as long as a person allows the body, these are the yogic stretches. Yoga requires a very smooth and controlled pace and a slow steady pace. To achieve this one must have complete concentration of mind while doing yoga. The movements in yoga are smooth, slow and controlled. Comparing with others is very discouraging. Doing something beyond one’s competence usually hurts one’s body from being out of competition and therefore very discouraged. Breathing in yoga is constant unlike many aerobic exercises. Yoga is also isotonic unlike bodybuilding exercises, which are isometric in nature. In isotonic stretches, muscle length increases while tone is contrasted with isometric exercises in which muscle length remains the same while tone changes. In isotonic parts, the body is stretched in a particular way and maintained that way for some time.

2) Long-term maintenance and less repetition (according to the capacity of the body).

The benefits of yoga are enhanced with the maintenance of body stretch. Long-term maintenance will have a better effect. However one cannot force oneself to sustain longer than the body can bear. Each and every situation is pleasant and stable (satiram sukham asanam). Shriram means stable. Sukham means pleasant and asanam means the posture or position of the body. The right position for you is one in which your body remains stable (Stiram) and which is pleasant and comfortable for you (Sukham). The moment a stretch becomes unbearable and uncomfortable and the body begins to tremble, a person needs to come out of that position in a very slow, smooth and controlled manner. For starters there will be more repetition and less maintenance. With more practice, repetition will be shorter and maintenance will be longer. After doing yoga one should only feel pleasant and refreshed and nothing else. If you feel fatigued or tired or some part of your body hurts, it means that you have tried beyond your capacity

3) Trust your body. Apply minimum effort:

With the practice of yoga, you also learn to rely on your body’s ability to progress in terms of flexibility without conscious effort. As long as the objective is in focus and the body extends only to its present capacity, flexibility develops on its own. One only needs to pay attention to the breath, focus on the current state of the body and enjoy that pose as long as it feels comfortable. Ith Prayatayana Shaithilyam means minimum effort. Although there is an ideal position described and desired for each asana, no one is forced to attain the ideal position. Yoga is performed with the belief that flexibility is achieved after continuous and regular practice. There is a message here and that is to believe in the unknown. With improved endocrine function, better muscle tone, calm mind, and an increased positive outlook, this message can be quite beneficial to recover from any disease.

4) Concentrated Pulling:

The ability to pull or pressure a muscle group while resting the rest of the body is called concentric stretching. For example, if a particular posture is stretching the abdomen as the main muscle group (vital muscle), the rest of the body is relaxed, while the abdomen is pulled or pressed. One has to watch for unnecessary tension of muscles that are considered to be relaxed. Initially it is difficult yet it becomes easier with some practice. This habit of differentiating between different muscles for pressure also becomes very useful in other areas of life. This enables you to rest better while driving during peak hours. It makes you aware of unnecessary stress on various parts of your body while performing normal daily tasks. You are also attentive when talking to someone or brushing your teeth or getting stuck in a traffic jam. You learn to ask yourself, ‘Am I holding my breath, are my shoulders tense, is my neck stiff, are my fingers bent?’ Etc. etc. These acts are unnecessary and they circulate energy. Yoga teaches you how to relax and gives you time free from worries and regrets, impatience and worries.

5) Breathing:

Monitoring your breathing is an integral part of yoga. Mistakes like deliberate breathing or inhalation occur during yoga. Both these mistakes should be avoided. Holding the breath causes headaches, fatigue, and thus the benefits of yoga are lost through improper or insufficient breathing.

6) Infinite completion (merge with infinity):

The ultimate goal of yoga is to assimilate oneself into the greater self. Yuja means to combine or combine. A relation of self and God is the merger of body and soul. Yoga is a way of life. This is a total integration. According to Patanjali (founder of Yoga), two things define yoga postures; A stable and comfortable body posture and eternal wealth. Therefore you cannot separate physical postures carefully. In fact a body which has become flexible and stable through the practice of various positions becomes a good foundation for the ultimate parlokic state of mind (samadhi). Kriya (cleansing process) purifies the body. Mudra and bandhan bring the necessary stability of mind and concentration, initially on one breath (pranadarshana) and then on God (Ishvarapradhan). Initially the mind wanders a lot and that O.K. Let it wander. Later one must count their breaths and observe the internal and external flow of air through the air passage. (Pranadharna). This will enable him to concentrate better on himself (sakshibhavana). Initially it will be difficult to concentrate because body postures are not constant. But it gets better and better with practice. For this, a person should remove his mind from the posture of the body and concentrate it on the breathing process (pranadhara).

Benefits of Yoga.

If you follow the basic rules, many benefits can be availed. Maintenance of body stretch makes the body soft, lean, flexible and stable. Breathing techniques purify the blood and cleanse the nasal passages and sinuses. Stress relief is the greatest of all benefits. The resting positions in yoga teach you to relax your muscles and allow gravity to work in your body. The ability to differentiate between stresses on different parts of the body, i.e. stretching one muscle group while resting all the rest, teaches you not to relax and waste energy during your routine. The part about concentration is important in giving your mind relief from the anxiety and stress of everyday activities. Here is a detailed look at some of the major benefits of yoga.

1. Stress Relief

Stress, tension, anxiety are indispensable features of modern life. Yoga offers many techniques to deal with stress and anxiety. A stress-free mind reduces the chances of catching a disease by half, it is widely known by now. Yoga teaches very effective breathing and relaxation techniques to achieve this. Yoga helps you feel relaxed quickly and helps you increase your energy reserve by teaching you how to work gravity on your body. Half of the fatigue in any activity is due to improper and insufficient breathing and breathing unnecessarily. Yoga teaches you how to breathe adequately and how to do other daily tasks to make your body tense and rigid. The principle of focused stretching teaches you how not to waste energy during your routine. It makes you aware of unnecessary stress on different parts of your body. Yoga teaches you to relax completely and gives you time free from worries and regrets and impatience and worries. People with busy schedules who are accustomed to being in action at all times should understand that resting is not a crime or a waste of time. On the contrary it gives you new energy to do your tasks better.

2. Feeling energized and refreshed

Adequate breathing plays a great role in rejuvenating and refreshing the mind and body. The technique of breathing in yoga provides an abundant supply of oxygen to the lungs, cleanses the nasal passages and sinuses and thus helps in feeling refreshed. A body that has become lean and flexible with a stretch is cleansed and activated by the maintenance and breathing techniques of the stretch. Various yogasanas induce balanced secretion of hormones, which then rejuvenate the entire body and result in a freshness and elation.

3. Flexibility of mind and body

Apart from the relaxing effect, yoga has many parts of the body that provide an amazing flexibility to our muscles when maintained for a few minutes. One thinks, ‘Am I the same person who used to be so rude?’ In many chronic disorders of the spine, yoga has helped many people reduce the frequency and intensity of the disorder such as spondylitis, arthritis, etc. Maintenance of body parts makes the body soft, lean, flexible and stable. In this process not only your body but also your mind becomes flexible. The mind gains confidence that things can change enough given time.

4. Relief from chronic disorders

Yoga is particularly good for controlling breath and spine. The breath and spine are like wild animals. You force them to do something that they pounce on you. You caress them, be patient with them, they can be subdued to any extent. Many yoga stretches make the spine strong and flexible. Time and again, yoga has proved to be a boon for all types of disorders of the back. The technique of exhaling twice compared to breathing (pranayama) provides an abundant supply of oxygen to the blood and corrects many impurities in the blood. Intentional exhalation technique (shavasanamaraguddhi) cleanses the nasal passages and sinuses. They help relieve chronic sinus discomfort for many people or close the nasal passages. This makes the lungs and respiratory organs strong. Abdominal breathing technique (Kapalbhati) helps people with asthma or weak diaphragm to breathe easier.

5. Mind Meditation

Practicing yoga helps in better focusing of the mind. Meditation, being part of yoga, teaches you how to concentrate better and get more out of any activity. Dharna, which means focusing on a subject by limiting the mind (mind), is one of the 8 parts of Ashtanga Yoga. It teaches you to get rid of all other thoughts from the mind and to focus on the goal. People of all ages have focused attention to meditate (meditation) and perception.

6. Otherwise-Profit at the Right Level

Even if one cannot achieve perfection in an asana, the benefit of an asana is still available at a perfect level such as calm-mindedness, better flexibility, better blood pressure, lower pulse rate and better endocrine function. Asana is in any condition, if one maintains a relaxed posture, the body gets the necessary massage and stretch. Stable and adequate stretch results in an improved secretion of the endocrine glands. The brain cells get the necessary signals and the mind calms down. Breath is more controlled and freshness is felt as a result. All of this happens regardless of the level of perfection. It is the level of stability and comfort that is more important than perfection.

Origin and philosophy of yoga:


Among the many proponents of yoga, Patanjali (second century BC) is the most known and revered to all and is well accepted as the founder of yoga. His book Sripatanjali Darshan which is a collection of hymns (also called Patanjali’s Yoga Sutras) is held in high esteem by experts and practitioners and is considered to be one of the most revered reference books on yoga (workbook for actual practice). Is known as The Yoga of Patanjali is called Patanjali (called Patanjali) and is also known as Raja Yoga, which means Shahi Yoga or the Supreme, Sublime Yoga, as it contains the practices that lead to spiritual liberation (Moksha). Huh. Raja Yoga is a part of Sankhya philosophy and is known to awaken the Kundalini (the full opening of the chakra when you reach the parlokic state of meditation) and complete spiritual enlightenment when practiced regularly.

Patanjaliyoga is also called Ashtanga Yoga because it has 8 dimensions or 8 limbs. Ashta means 8 and Anga means dimension or an organ in Sanskrit. Yama (rules for social life), niyama (rules for personal development), asanas (yoga postures), pranayama (long and controlled breathing), pratyahara (exhalation of senses), dharana (focusing on a subject), meditation (Continued) experience of meditation), samadhi (the parlokic state which has only an essence of pure existence) are the 8 parts of Ashtanga Yoga. The first four dimensions make up the outer part of the Ashtanga Yoga (Bahiranga) while the last four dimensions make up the esoteric (interstellar) part of the Ashtanga Yoga. Of the 8 limbs of Ashtanga Yoga, Asana and Pranayama are the only two organs which generally stand for the word yoga in its most popular form.

Hatha yoga

In the 15th century A.D. Yogi Atmaram established one of the six systems of yoga called Hatha Yoga. Although the meaning of the word hatha in Sanskrit is powerful, hatha yoga is not about hatha, but about the balance between the two principles of the body. Ha and tha are essentially symbols. Ha means Surya (Sun). Th means Chandra (Moon). The right nostril (pingala) is the sun channel while the left nostril (eda) is the lunar pulse. The way the sun and moon balance the life cycle of the world; The two nostrils balance the life cycle of the body. Nadi is a channel through which vitality flows. Hatha Yoga helps in maintaining this balance by curing functional disorders of the body and bringing mental peace. Hathayogapradipika is the standard treatise on Hatha Yoga written by Yogi Atmaram. Hatha Yoga accepts Patanjali Yoga as a standard. Though it is a completely independent philosophy school in itself, it is essentially based on the philosophy of Raja Yoga described in Patanjali’s Yogasutra

In fact, every school of philosophy results in Raja Yoga, because the purpose of each school is Raja Yoga, that is, to achieve ever-lasting peace and joy.

Consists of hatha yoga

a. Asanas (body position or stretches such as hill pose, cobra pose)

B. Pranayama (controlled breathing techniques like Ujjayi, Anuloma Viloma)

C. Action (cleaning procedures

D. Banda and Mudra (locks and emblems e.g. Uddiyana Bandha, Jeeva Bandha, Simrudh)

Asana, Pranayama, Kriya, Bandhan and Mudra, according to Hatha Yoga, are raising stones to achieve the ultimate psychological spiritual effect of Raja Yoga. They form the necessary foundation of a stable and calm mind and body for Raja Yoga. However there are subtle differences between Patanjali Yoga and Hatha Yoga. Patanjali places more emphasis on the physical aspects of asana and pranayama and the psychological spiritual impact of yoga rather than actual techniques. His asana and pranayama are also much simpler and easier than Hatha Yoga. For this he recommends minimal effort (Prayatanay Shaithilyam) and maintaining a steady, rhythmic tempo and a steady, comfortable body position. The Yogasutras of Patanjali discuss asana and pranayama only in the chapter on Karmayoga (part of the Sadhana post) as a tool to achieve physical and mental health. On the other hand, the emphasis of Hatha Yoga is more on the techniques of Asana and Pranayama, Kriya, Bandha and Mudra.

Visions of Yogasutra:

The Yogasutra of Patanjali consists of 195 sutras and 4 padas (sections or chapters): samadhi padas, sadhana padas, vibhuti padas and kaivalya verses. Kriya Yoga is a part of the Sadhana verse (section about the means of studying and practicing yoga) on the actual practice of yoga. Asana and Pranayama are discussed in Kriya Yoga. Physical part of yoga. Just to give a glimpse of Patanjali’s philosophy, here are some thoughts from the Samadhi Paad and Sadhana Paad of Yogasutra:

According to Patanjali, the meaning and purpose of yoga is to attain samadhi (the ultimate transcendental state in which there is a feeling of pure existence and nothing else). Yoga is the union of mind and body. It is compared to a calm river, which flows towards its inclined bed without much effort. Thus yoga is more than physical exercise. Being able to concentrate your mind is the biggest benefit of yoga. Yoga is nothing but self-study. The purpose of yoga is to be self-aware. Yoga teaches you to stay close to nature and live a healthy life. For this you need determination and belief in yoga.

Tapaswadyeshvara Pradhanidhan Kriyoga:

Tapa (penance), Swadhyaya (reading of the scriptures), Ishvarapradhan. Tenacity is to make the body alert and active with health. Swadhyaya is a continuous study of sharpening the intellect. These tools are to be used to erase the faults of human nature. There are five koshas (bad instincts) such as Avidya (ignorance), Asmita (ego), Raga (attraction-affection), Dwesh (hatred) and Abhigyan (self-solicitation, hatha). These five instincts disappear by meditation.

Yogaschittavrittinirodhah. By the practice of yoga, all functional modifications of the mind are completely eliminated.

Control of your mind is about yoga. You have to involve your mind in the posture. Asana is a means of yoga. The physical postures, maintenance and rounds of an asana have to be done according to one’s own ability. Retention is more desirable than repetition. Meditation cannot be separated from yoga.

Prayatne Shaithilyam Eternal Expiry. While doing Yogasana (yogic asana), two things should be kept in mind. Have to relax mentally and physically. The second is Anant Samapatti. It means merging with infinity. Patanjali says that all good things happen when you stop trying hard. You become one with God, you relinquish control and forget that you are exclusively in body posture. Yoga should be the way of life.

Yoga Chittasya Malam Apakaro, ex officio Vamam Malam, Shirsya Ch Vaidyan Yo Yo Apakaro. The speech is corrected by reading a pada (verse of a poem) and a physician cures the diseases of the body. Similarly, yoga cures and cleanses a sick mind.

According to Samadipada, all kinds of mental and physical problems like disease, laziness, doubt and doubt, disobedience, misunderstanding, temptation, unhealthy thoughts are modifications of the mind (mind). The consequences of these modifications are disturbance, instability, instability, and disturbances of breathing and exhalation. Patanjali says that with total concentration and perseverance and regular practice of yoga, a person can get rid of all these problems.

Ishvarapradhanism However, if it is very difficult for anyone, then there is another way to achieve total health and peace and that is surrender to Ishvara (Ishvarapradhan Dhanadeva). According to the Samadhi verse, when you have no knowledge, surrender completely to God and you will attain enlightenment.

Hopefully, you have found this article useful in understanding the origin, background and real nature of yoga.


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