Importance of Yoga

The importance of yoga and it's role in healing and preventing various disorders has been developed over centuries of research and experience.

Major role of yoga is to:

-Increase the flexibility of body and preving formation of energy blocks which leads to a healthier body.

-Massage the internal organs of the body and the rarely stimulated parts such as the thyroid gland.

-help obese people to loose extra fat and weight which is one of the major causes of illness.

-it can heal various health disorders such as back ache,arthritis etc and even stammering.

-it imroves systemic circulation of blood through out the body and there by increase of oxygen to tissues.

-improves gastrointestinal tract(stimulates secretions in hypo conditions)

-prevents protien load on kidney

-improves psychology and patient has a more positive attitude towards life.

Best of all, Yoga is apt for all, regardless of age, color, caste, creed or religion; from the healthiest to the sickest, from the richest to the poorest, from the whitest to the blackest. And here are some of the specific – and immense – benefits of yoga:

Benefits of Yoga

• Brings down stress and enhances powers of relaxation
• Boosts physical strength, stamina and flexibility
• Bestows greater powers of concentration and self control
• Inculcates impulse Control
• Helps in rehabilitation of old and new injuries
• Intensifies tolerance to pain and enhancing mental clarity
• Boosts functioning of the immune system
• Enhances posture and muscle tone
• Improves blood circulation
• Results in healthy, glowing skin
• Cleanses and improves overall organ functioning
• Bestows peace of mind and a more positive outlook to life
• Infuses a sense of balance and internal harmony

Best of all, Yoga is highly therapeutic. Some of the ailments proven to be relieved, reversed and even healed through the practice of Yoga are acidity , allergies, alzheimer disease, anemia, anger, anxiety, arthritis, asthma, back pain, bronchitis, cancer, carpal tunnel syndrome, chronic fatigue, colitis, common cold, constipation, depression, diabetes, epilepsy, eye problems, facial wrinkles, gastro-intestinal disorders, headaches, heartburn, hemorrhoids, hepatitis, high blood pressure, hypertension, immune-deficiency, impotence, menopause, menstrual cramps, migraines, multiple sclerosis, muscular dystrophy, nervous tension, obesity, osteoporosis, prostate, enlargement, sciatica, skin problems, sleep apnea, slipped disk, sterility, stiffness, stress, insomnia, intoxication, thyroid problems, kidney stones, stuttering and stammering, urinary tract disorders for women, vaginal infections and many more...

So, if Yoga has varied and immense benefits, what exactly is Yoga?

Yoga is a 5000 year old science whose teachings were first imparted not in a classroom or Gurukul, but on the battle field In the epic Mahabharata, the sage, Lord Krishna is first said to have imparted the teachings of Yoga to his despondent student Arjuna. Around 1500 years later, another sage, Patanjali, went on to enunciate, for the benefit of humankind and eternity, the way to reach the summom bonum of life through a series of 195 aphorisms (sutras) in his epic treatise The Yoga Sutras of Patanjali.

Derived from the Sanskrit root “Yujir Yogey” meaning to unite, to yoke, to join, to put together, Yoga is not about mind over body. On the other hand, Yoga is about developing harmony between them. In Yoga, you use your mind to perceive (diagnose) and guide (heal) your body Never control, let alone force it!

Yoga is a way of life, a conscious act, not a set or series of learning principles. The dexterity, grace, and poise you cultivate, as a matter of course, is the natural outcome of regular practice. You require no major effort. In fact trying hard will turn your practices into a humdrum, painful, even injurious routine and will eventually slow down your progress Subsequently, and interestingly, the therapeutic effect of Yoga is the direct result of involving the mind totally in inspiring (breathing) the body to awaken.

Contrary to popular – or unpopular – perception, Yoga positions are not about how far you can reach to touch your toes or how many repetitions you can perform. It is all about paying attention to how your body feels; how it moves without that excruciating pain or agony! Yoga is all about breathing correctly about integrating that breath into your being. Conscious Yoga doesn’t call for you to force or strain your never or sinew. Meaning to say, right Yoga is learning how to do things right, do less that gets you more!

Ironically, by doing less – correctly – Yoga enhances your strength, energy, vitality, flexibility and levels of endurance. Accordingly, your body and mind start to become more balanced until, eventually, you find it takes so much less energy to move through the day. Yes, any and everyone can do less…and get a lot, lot more!

To understand the cause of all mental conflicts and diseases, we must understand that the mind comprises a conscious part and a sub conscious part.

Conflicts and mental turbulence occurs because we cannot reconcile our conscious part with what is going on inside the deeper realms of the mind. Further, the subconscious mind itself is the home of many negative thoughts that are in a constant tussle with each other.

The aim in yoga psychology (as also in the modern psychology that we are aware of) is to reconcile these conflicts and bring them in harmony with the conscious mind.

How the subconscious is formed According to Swami Satyananda every action has a momentum. At the end of every momentum a seed is dropped into the subconscious, which is a memory of that action. These 'seeds' are called Samskaras in yoga or archetypes in psychology.

The mind has a way to bury unpleasant memories and negative experiences into its depths. So the subconscious is a cumulative memory of countless experiences and thoughts including negative emotions.

Dream analysis is an important part of psychology wherein suppressed unconscious material is discovered and then released. The practitioner introspects on the subconscious messages that are being perceived by the dreaming mind.

The yoga solution The yoga counterpart of this is 'antar mouna' (inner silence). This is a meditation technique in yoga which helps in performing the same function.

There are 2 main differences between conventional dream analysis and the yoga technique of 'antar mouna'. In antar mouna, you are your own psychologist. There is no other person doing it for you. The second important difference is that in 'antar mouna' the aim is to remain fully conscious at all times. In dream analysis that is not the case.

In this yoga technique you are taught to bring out your unconscious thoughts by provoking them and then witnessing the thought pattern. According to Swami Satyananda, when a thought comes into your mind, you can break out of the conflict by learning to remain just a mute witness to it. If you become involved in it, then it will go back to be recycled at a later date. Therefore, you are encouraged to be a witness to the thought pattern and then throw out the worthless thought.

In antar mouna you are taught to see your mind as it is now and proceed into the state of thoughtlessness. You are taught to be aware of your dream in the conscious state. Once this is achieved, you can also learn to be aware of your dream in the sleeping state.

This yoga technique when learnt, helps to resolve the deepest of fears and neuroses and brings about a calmness and tranquility in every day life. You can learn to communicate with the psychic level of your awareness which forms the bedrock of all dreams and visions.

Meditation Techniques

There are a number of meditation techniques for effective meditation.

Different cultures have different mediation techniques, but one thing is certain - meditation is universal. The different techniques are suited to different personality types. While some techniques are concentrative, involving focusing, other techniques are expansive such as 'Vipassana' meditation which allows for the free flow of thoughts and their observation.

Presented below are some of the common meditation methods. Only a brief insight is provided and meditation should be learnt under the guidance of a Guru.

Mantra Meditation

A Mantra is a grouping of sound vibrations which have an effect on the mental and psychic consciousness. Although traditionally given by a Guru, in the absence of a Guru, the practitioner may choose his mantra. An important criterion for mantra selection is that it must appeal to the mind fully when spoken verbally.

Mantra chanting creates powerful vibrations which are said to be directed to the right "chakras" to attract divine forces. This process is said to mysteriously heal the spiritual, physical & psychological body. It is important that when the mantra is chanted, the words and their rhythm must be enjoyed and one must surrender oneself to this experience.

Mantras do not have any specific meaning. Their power lies not in the meaning of the word but through the vibratory effects of the sound that they produced when spoken verbally or mentally.

In fact, a Mantra should not be confused with religion. Just because a mantra refers to a Hindu God, it does not mean that it cannot be said by a Christian. Also, a Mantra should not be translated as this has the effect of altering the sound vibrations wherein lies the strength of the Mantra.

Repetition of a Mantra forms the basis of Mantra Meditation. Mantras for spiritual evolution should be practiced for a fixed amount of time each day. Repeating a mantra too much may not be right for sensitive or psychic people as it may affect them adversely. Generally, if you repeat a mantra for about 10 minutes every day, then, within a few days you will know whether the vibrations feel right for you.

Health And Yoga News Letters Understanding the Power of Mantras

EVERY matter - from the tiniest DNA strand in us to the largest of continents - is in a state of constant vibration resulting in the emission of subtle sounds.

The great teachers of ancient times had the power to listen to the subtlest of these sounds. They discovered that specific sounds energized specific portions of the brain thereby awakening extraordinary powers (Siddhis). They used these sounds to form sacred words that are called Mantras.

Mantras have a profound impact upon us due to two reasons:

- The vibration effect of the sound; and

- The effect of the collective emotional energy behind that word due to constant repetition over time.

Benefits of Mantras

Mantras act upon our bodies by reprogramming the vibrations of the cells that have somehow gone askew. They restore the pattern of sounds at the heart of each and every cell, thus pushing the cells toward harmonious health.

Mantras affect not only our physical body but also our subtle body - our emotions, intellect and soul. They positively affect our aura - the energy shields surrounding our body.

Energy of a Mantra

We hear any word and have an emotional reaction to it. This is because we are conditioned by OUR experiences connected to that word AND the collective emotions that people have towards that word.

As an example, the word "mother" when spoken with deliberation, evokes an emotional energy realignment. Just imagine the power of sounds repeated billions of times, with great collective devotion and over centuries!

These sounds form the heart of Mantras and deeply influence the energy alignment within us.

Mantra Meditation

Repetition of a Mantra is a powerful way of keeping us in the Present and stilling our "monkey mind", which is forever jumping uncontrollably from one thought to another.

The moment we inculcate the practice of being "intensely" present - with neither any 'baggage' of the subconscious past nor the remotest anxiety of the future - we, then, automatically experience great peace, profound silence and supreme joy!

This, in fact, is the process and goal of meditation and using mantras is a very effective way to achieve it!

Using Japa Malas for Meditation

Repetition of a mantra is called Japa and a Japa Mala is a string of beads used to count the repetition of a mantra.

The act of turning the beads while recitation of the mantra is extremely effective in keeping you in the present. Equally important is that it keeps you 'grounded' as you advance in meditation and helps you continually gain from the material properties of the beads.

As you do Japa, you will invariably encounter wandering thoughts even as you repeat the Mantra mechanically. In such a case, gently refocus without getting agitated. The beauty of a Mantra is that EVEN a mechanical repetition exposes you to the benefits of the sacred sounds.

There are various Mantras and Japa mala beads that you can use to make your meditative journey relatively smooth. These mantras and malas depend upon your individual mind and body type. They are either provided by a Guru or can be selected by yourself depending upon your intuitive sense of what 'feels right' for you - which is often the best way.

Using a Japa Mala for Mantra Meditation is very effective as it provides an anchor to bring the mind back as it experiences wavering thoughts. The Mantra combined with the Japa Mala provide tangible anchors to which the thoughts are directed back as they spin out of control. That is why, Japa Meditation is one of the most recommended forms of meditation for the beginner.

Trataka means steady gazing. It is a very simple and beautiful Meditation Technique.

Method:

In this a regular candle is used, however any other object of choice can be used. The candle is set up at an arm's distance, level with eyes, and steady gazing is first done with the eyes open. After some time, the eyes are closed, and the after image of the flame is 'gazed at' with eyes closed at the eye brow center. Try not to move through out the practice. Relax your breath , let it lengthen, deepen.

This open gazing of the flame and then with the eyes closed is alternated a couple of times before concluding the practice.

If using a candle for Trataka, the gaze should be fixed at the wick tip and not on the flame.

Caution:

If practicing Trataka on a Candle flame, do not continue the practice for more than a month or two at a stretch as it may lead to damage of the retina.

Benefits:

It improves the optic function, both external and internal, such as poor eyesight and visualization abilities. It helps develop concentration and mental resolve. Develops the ability to maintain one-pointedness in amongst the noise and distractions of daily life. Develops the psychic eye, that is the ability to "see" or understand what is inside and beyond the obvious. It develops the power of Intuition.

Chakras Meditation

Chakra Anusandhana means "discovery or search of the chakras". It is a simple way for beginners to explore the chakras self-tutored. It helps in awakening them gently, and in a balanced integrated way.

How to:

It can be done sitting, or lying. Close your eyes, adjust your body, clothing. Let the breath relax, slow and deepen, but do not control it. After a few minutes of settling in, commence Ujjayi pranayam, and carry on for some time Now bring awareness to the spinal passage, such that awareness of breath is from bottom to top, Spend a few minutes establishing this inner breath pattern up and down. Ascending with inhalation, descending with exhalation. Begin to locate chakras within that channel. Need not pin point the exact location, just focus on general area. Try to feel the location of each station and mentally repeat its name as you pass by it. On your way up mentally repeat from Mooldhara to Ajna, and way down reverse the order. Just before finishing let go of breath sound, then names. And chant mantra' 'Om' 3 times.

Precaution:

Awakening of Chakra can have its side effects. Excessive mental energy can be a problem with those who do not have abundant physical activity. Never meditate on one Chakra without qualified guidance. It can lead to an imbalance and cause personality problems.

The Seven Chakras

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Other Meditation Techniques

Vipassana Meditation

Vipassana means "insight" -to see things as they really are, through a process of self-observation. It means insight into your own nature which enables one to recognize himself the cause of suffering and eliminate it.

Method:

It is usually done in a course of 10 days, when the participants refrain from reading, writing, and even talking (except discussing difficulties faced during meditation with the teacher). Set aside 15 minutes. Find a quiet place. Sit down cross-legged on the floor or a chair with a straight back. Become aware of your breath. Take a mental note of whatever feeling you are experiencing. Open your eyes slowly after 10 or 15 minutes and get up gradually. Do not worry if you do not get any great insights in your first session. Try to be aware of your senses and emotions and their impact on you.

Benefits:

It is free of rites. Allows one to study sensation in the body like cold, pain, itching etc. One develops wisdom.

Raja Yoga Meditation:

Raja yoga meditation fills the yogi with super-sensuous joy or bliss which is the highest and the most ennobling experience. The bliss elevates the mind and raises the yogi above carnal pleasures, and moulds his bad habits.

A Raja yogi establishes a relationship with God . He withdraws from all the superfluous and avoidable worldly activities. He spends minimum time and resources on his personal comforts and devotes maximum energy for noble cause i.e. spiritual awakening of his felloe-beings.

Zazen: It refers to zen meditation as was done by Buddha.

Method:

In this you sit in lotus position with back straight to allow free movement of the diaphragm. The chin is tucked in and the weight of the body equally distributed on both the legs.

Benefits:

It is a way to discipline life, and makes one realize how much valuable time is wasted each day.

Nada Yoga:

Plug the ears with the thumbs as in Yoni mudra and concentrate on the internal body sounds. At first the sounds will be faint and will progressively become louder. By listening to this sound mind becomes internally focused. Very beneficial meditative object.

Meditation....Poses and Styles

Yoga has two very important meditative postures - Padmasana (Lotus Pose) and Siddhasana (Adepts Pose). These postures are great tools for effective meditation. They help in calming the nervous system as well as help in attaining physical, mental, emotional, and spiritual stability.

Padmasana (Lotus Pose):

In the seated position, first carefully place the right foot onto the left thigh. Then take hold of the left foot and place it onto the right thigh. Keep the body erect with both knees touching the floor. The hands are to be placed either with hands or wrists resting on the knees, or the hands placed between the heels, the right hand resting in the left hand.

Siddhasana (Adepts Pose):

From the sitting position, first bend the left leg and place the heel at the perineum. Then, bend the right leg and place the heel against the pubic bone, or just above the genitals. The body is kept erect with the hands placed as in Padmasana.

Mukthasana or Guptasana:

First sit with the legs stretched forward. Bend the right leg at the knee, and place the right heel against the pubic bone, now bend the left leg and place the left heel above the right heel and close to the pubic bone. In this position, both the perineum and genitalia are free from pressure. Rest the hands on the knees.

Swastikasana (Ankle lock Pose):

The word 'Swastika' means prosperous in Sanskrit, and is said to bring prosperity, success, and good health to the practitioner. It is done in the following manner: Stretch the legs in front of you. Bend the right leg at the knee, and place the right heel against the groin of the left thigh so that the sole will be lying in close contact with the thigh. Now bend the left leg and place it against the right groin. Insert the toes of the left foot between the right calf and thigh muscles. Now both feet can be seen to lie between the calves and thigh muscles. The hands are placed in Padmasana.

Sukhasana (Easy Pose):

This asana is achieved by simply crossing the legs and keeping the head and trunk erect. The hands are placed as in Padmasana.

Vajrasana:

Sit upon the heels, keep the trunk, neck and head straight. Keep the knees together with the palms of the hands resting upon the knees, or with the right hand resting in the left hand upon the lap.