Yogasanas
PRAYER
Om…… Om…… Om…….
Om Shri Guru Basava Lingaya Namaha……..
Basavam pranavaakaaram
Basavam sharanaagata rakshaka varalolum
Basavam janma kuthaarum
Basavam namaami Shri guru Basavesham
ಓಂ ಶ್ರೀ ಗುರು ಬಸವ ಲಿಂಗಾಯ ನಮಃ
ಬಸವಂ ಪ್ರಣವಾಕಾರಂ
ಬಸವಂ ಶರಣಾಗತ ರಕ್ಷಕ ವರಲೋಲಂ
ಬಸವಂ ಜನ್ಮ ಕುಠಾರಂ
ಬಸವಂ ನಮಾಮಿ ಶ್ರೀಗುರು ಬಸವೇಶಂ
Pranavaarudhanu pranava swaropanu
Pranava prukruti sowjnanu
Pranava shadanga samarasa namma
Kudalasangama devaru
ಪ್ರಣವಾರೂಢನು ಪ್ರಣವ ಸ್ವರೂಪನು
ಪ್ರಣವ ಪಕೃತಿ ಸಂಜ್ಞನು
ಪ್ರಣವ ಷಡಂಗ ಸಮರಸ ನಮ್ಮ
ಕೂಡಲ ಸಂಗಮ ದೇವರು.
(AUM): The Sanskrit word AUM means the best praise or the best prayer. The letter ‘A’ symbolizes the conscious or waking state (jagrata-avastha), the letter ‘U’ the dream state (svapna-avastha) and the letter ‘M’ the dreamless sleep state (sushupta-avastha) of the mind and spirit. The entire symbol, together with the crescent and the dot stands for the fourth state (tureeya-avastha), which combines all these states and transcends them. This is the state of Samadhi.
The letter A, U and M symbolize respectively speech (yak), the mind (manas) and the breath of life (Prana), while the entire symbol stands for the living spirit, which is but a portion of the divine spirit.
The letters A, U and M depict the three stages of yogic discipline, namely Asana, Pranayama and Pratyahara. The entire symbol represents Samadhi, the goal for which the three stages are the steps.
The letters A, U and M also stand for the mantra Tat Twam Asi [‘That Thou Art’), the realization of man’s divinity within himself. The entire symbol stands for this realization, which liberates the human spirit from the confine of his body, mind, intellect and ego.
Yoga For Healthy Life
Everyone desires to have better health without diseases. Of course it is the ultimate objective for utmost happiness in the human life. Even though peoples are taking precautionary measures, some times they get and suffer from diseases due to pollution of air, water and Sound and lack of cleanness. Even if we keep our house clean our surrounding may be spoiled our health. In this sense good habits are the essential factors for maintaining of good health. In fact minor health disorders are quite common to all. In the case of major health problems the precautionary measures are plenty. Some people control their diseases like Blood pressure, Diabetes, Acidity, Asthma etc., by taking medicines regularly. But such practice does not in any way completely eliminate the health disorders. On the other hand, it leads to several other adverse health problems. The continuous, systematic and regular practice of yoga is an effective tool to maintain good health and also has an effect to eliminate all the dreadful diseases from the human body. Yoga helps us to keep our health and mental alertness in good condition.
Though yoga has such a potential power, which adds more health, more vigor, still most people have lack of knowledge of systematic practice of yoga, most of them perform yogic exercises for a short period, and as and when the health improves they discontinue the yoga practice. For this reason the effective results of yogic practices cannot be determined perfectly. Many scientists, doctors, psychologists etc. all over the world are extensively studying the beneficial aspects of yoga which give us encouraging results of positive health through yoga. Before knowing what is yoga, one has to be aware that yogic practices not only give positive health but also help to develop concentration and strengthen the immune system.
What is yoga?
The answer is very wide; it is both physical and mental. The term ‘yoga’, which is derived from the root word YUJ, “YUJ” means to join or yoke. This means yoga is a systematic and methodical process to control and develop the mind and body to attain good health, balance of mind and self-realization.
Most of the people are of the opinion that yoga refers to performing exercises to deep the body fit and trim. But it is more than that. The systematic yogic practices not only eliminate and control several diseases but also keep the mind perfect, clean and peaceful. That means, the yogic practice gives both physical and mental perfection.
In the present difficult living situation, mental agitation, anxiety and depression are quite common. Everyone wants mental peace and satisfaction in his life. Now a days many money making organizations advertise regarding the conducting of classes on yoga, meditation and Pranic Healing etc. and claim that these are the sure methods to provide better health. But these institutions impart training for certain periods with an intention to earn money. The real object is to learn yoga and mediation systematically and to adopt them in lifestyle. Then only one can experience the real benefit of yoga and meditation. Yoga not only provides good health but also provides control of mind, spiritual wisdom and self-realization. Yoga is a state of disunion from union with sorrow. The yoga has to be performed with utmost devotion, determination and undisturbed by depression. It is evident from the scores of studies conducted by several Universities and research organizations. They arrived at the conclusion that yogic practice helps to cure several diseases and to develop the concentration of mind and eases stress and tension. Unfortunately most of the people are unaware of the practices of yoga that is why they are not in a position to get the benefits of yogic practices.
There are four categories in yoga shastra: they are Bhakti Yoga, Karma yoga, Jnana Yoga and Hata yoga. Hata yoga comes under Raja Yoga. Hata Yoga is a system for attaining perfection of mind and body through systematic physical exercises. The systematic practice of Hata yoga ultimately helps to attain Raja yoga. Hata yoga provides perfect health and control of mind and body. Hata yoga consists of three important aspects:
1. Control of breath
2. Control of mind
3 .Yogic exercises
Hata yoga not only refers to physical exercise but also the action of body and mind, the various types of asanas and pranayama. Sage Pathanjali, the great master of YOGA DARSHANA in his thoughts and teachings prescribed the ways and means to attain yogic perfection. In his basic sutras, sage Pathanjali gives “Eight-fold path” which helps a seeker to realize self and to attain perfect state of mind. Self discipline (Svadhyaya), Observance (Niyama) body posture (Asanas), restraint of Prana (Pranayam, Prathyahara and Dharana), Dissociation, Abstraction, Mediation, and Samadhi-the ‘eight-fold path’ aspects of yoga are very relevant even today.
1. Yama : Kindness, Truth, Non-stealing quality
2. Niyama : Purity of body and mind
3. Asana : Pose of the body to give special benefit to the body
4. Pranayama : Breathing Exercise
5. Prathyahara : To withdraw the senses from the worldly ties
6. Dharana : Concentration
7. Dyana : Meditation
8. Samadi : A state of trance.
1. Yama : Yama and Niyama are the two faces of the same coin and it is very important for every yoga practioner. ‘Yama’ that is self-discipline is the most basic and very important to all human beings. One must establish nonviolence, non-stealing and maintain self-discipline to attain perfection. Truthfulness, honesty, and Brahmacharya are necessary to overcome the basic desire. Only then five sacred vows of the yoga, that is “yama’ or self- discipline can be attained.
2. Niyama : The aspect ‘Niyama” (regulations explained by Pathanjali which has five elements) includes:
a. Soucha (Purity): ‘Purity’ refers to purification of one’s body, mind and heart. The seeker is expected to purify the body, his thoughts and motion.
b. Santosha (Contentment): ‘Santosha’ refers to ‘contentment’. To attain contentment in all situations, one should practice a high degree of austerity. It is difficult to attain containment in all situations. Sage Pathanjali emphasizes that contentment must be equal and it should be observed equally in all situations.
c. Tapas (austerity): it is an observance of simple and disciplined life with sincere devotion to attain moral virtue.
d. Swadhyaya (Self-study): self-study refers to attaining knowledge by regular study of soul-elevating literature, sacred text in order to understand and adopt those principles.
e. Eshwara Pranidhana: It also refers to Bhakti or devotion to the Lord to correlate the gap between inner-self and the divine-self.
3. Asana: Asana symbolizes body discipline and also serves as an aid for meditation. Among the several yogasanas explained in Hata Yoga, Padmasana, Siddhasana, Vajrasana are suitable for meditation wherein the seeker remains balanced, relaxed and stable to experience the values of meditation. The systematic practice of yogasana provides both body and mind control in order to attain sadhana or perfection of life.
4. Pranyama: Pranyama (regulation of breathing) is the cessation of the flow of inhalation and exhalation. “Prana” is the life force of existence, the art of breathing is more systematically explained in pranayama. Though the process of breathing is natural and automatic, here in pranyama the requirement of systematic breathing helps to provide body and mind control.
5. Prathyahara : Prathyahara refers to “Dissociation”. Prathyahara refers to restoration of senses to attain purity of mind, by enhancing its respective objectives. In this process one should not react immediately to any stimulation restore the senses to attain purity of mind, but one prathyara is practiced one can attain control over the mind.
6. Dharana : Dharana (inner abstraction) refers to fitness of mind through abstraction. Dharana is binding the mind in place, that is, uniting the five senses of perception together in order to control the mind. It is in this stage one can set his mind for meditation and by the regular practice of controlling the mind and senses one can attain self-realization.
7. Dhyana: Dhyana(meditation) is one of the methods to achieve mental purity. The meditation (Dhyana) involves control over sense perception, that is one has to attain control over body and mind. The purpose of the meditation is to attain utmost happiness. By practice of systematic meditation one can attain self-control and Sadhana (achievements) in his life. We know that life is divine, precious and most valuable. But this perception can be translated into reality only through systematic Dhyana (meditation) which gives the real meaning of human life.
8. Samadhi : Samadhi is the end of the sadaka’s quest. At the peak of his meditation he passes into the state of samadhi, where his body and senses are at rest as if he is asleep, his faculties of mind and reason are alert as if he is awake, yet he has gone beyond consciousness. The person in a state of samadhi is fully consciousness and alert. Samadhi is a process, which leads to the realization of mind. It is nothing but a stage of isolation having complete unawareness of worldly objects.
All the above eight yogic concepts provide for cleaning the body and mind to attain perfection. The very purpose of the yoga is to give the complete knowledge of values of human life and also give insight of self-awareness, self-discipline and perfect control over body and mind.
Common requirements of yoga:
1. Basic knowledge: Before performing of any asanas one has to acquire the basic knowledge of performing the asana, otherwise all efforts will be futile. We have to go through the various yogic systems and learn them carefully. No doubt the guidance from Yoga teacher or master will be helpful for easy practice of yogic exercise.
2. Time and Place: when the concept of time factor comes there is a universal notion that yoga should be practiced in the early morning. It is true that in the morning time the weather is pleasant and also the mind is fresh which supplements, to perform yoga practice more pleasantly. But there is no bar to practice yoga in the evening.
3. Food and water: While practicing yoga the stomach should be empty. At least there should be gap of 3 to 4 hours after taking the food. One should not take food immediately after yoga practice, at least half an hour gap is required. Water should be taken at least 15 minutes before and also 15 minutes after performing yogic exercise.
4. Cleanliness: Cleanliness and hygienic are very important factors both in medical and yogic sciences, here cleanliness not only refers to physical but also to mental. Cleanliness is very important to get the benefits of yogic exercise. The fundamental concept of yoga is to clean the body system both mentally and physically and also free from all diseases, agony and depression.
Bathing is a system to clean the external body system from seat, dust and other secretions from the body. The ideal condition and method for taking bath is by using lukewarm water. While taking bath one should clean each and every organ of the body. One should not take bath immediately after practicing yogic exercise. A gap of 20 to 30 minutes after performing yogasana is essential.
The clothing is also an important concept to keep in mind while performing yogasana. The clothes used for yogic exercises should be comfortable to use and should be very clean. The clothes must be free and flexible so that it should not hinder the practice of yogic exercise.
5. Guidance: yoga is meant for attaining perfect physical and mental health. In the yogic science, since the beginning lot of studies and research has been conducted to know the benefits of yoga on human life. Yogic exercises give a variety of benefits to human body system. Such being the situation yoga should be practiced systematically under the guidance of guru or yoga practitioner.
Objectives of performing Yogasana:
The main objectives of yogasana and pranayama are:
a. To enable one to possess enough physical and muscular strength.
b. To maintain a youthful body for a longer time
c. To develop resistance to various health disorders (physical, mental and emotional)
d. To cure such problems if one already has them.
e. To acquire a mind free from fears and inhabitations.
Benefits of yogasanas:
Physical:
a. The endocrine system is controlled and regulated. And correct quantities of different hormones are secreted from all glands in the body.
b. Through regular practice, impaired organs can be rejuvenated to carry out their normal functioning.
c. Systems like circulatory, respiratory, nervous, excretory, glandular, muscles and bones are coordinated to help one another. The digestive juices namely saliva, enzymes etc. are secreted properly
Mental:
a. Yogasanas develop the power of concentration.
b. The mind is strengthened and one is able to face sorrow and anxieties with equanimity. The person is able to endure pain and unhappiness.
c. Self-confidence is enhanced and one becomes a source of inspiration for others.
d. Normal mental health can be maintained.
e. A person obtains all the characteristics of a “Sthithaprajna”- a man of wisdom.
Spiritual:
a. Yogasanas are essential for spiritual aspirants to awaken their psychic faculties.
b. Great texts like Hatayoga Pradeepika and Gheranda samhitha emphasize the importance of purifying the body through asanas for higher spiritual endeavors.
Tips for Healthy Living:
1. Drink solids and eat liquids (means: chew food properly and drink liquids/water sip by sip)
2. Be calm and peaceful while taking meals. Do not eat fast.
3. Maintain silence while eating
4. Drink two cups of water kept in a copper vessel overnight, early in the morning. Consume a cup of water with a tea-spoon full of honey and a lemon after this.
5. Many physical and mental diseases are cured through fasting. It is the gateway to good health. Fasting at least once in a week to add to a disease free life.
6. Avoid fried & oily stuff, tea, coffee, alcohol, tobacco, milk & milk products, sugar and excess of salt.
7. Eating raw food gives strength and prevents formation of toxins in the systems. Consume raw carrot, beetroot, ash-pumpkin, cucumber, radish and sprouted grams everyday,
8. Drink minimum 2 liters of water per day.
9. There should be a gap of at least two hours between dinner and sleep
10. Sleep at least 6 hours per day. It is better to sleep left side always, it helps to good digestion. Let windows open to enter good air into the room
11. Early to bed & Early to raise
12. Take cold water bath regularly
13. Practice Yoga (stretching exercise) everyday
14. Lead a simple and natural life.
Hints for practicing of Asanas:
a. The bladder must be emptied ankd bowels evacuated before practicing the asansa.
b. Both the body and the mind is refreshed if the asana are performed after having a bath. In case the person wishes to bath after performing, a gap of twenty to thirty minutes should be required.
c. The best time to perform asanas is either early in the morning or late in the evening.
d. Consume a large glass of pure warm water before beginning. A cup of warm milk or tea could also be had half an hour before practice.
e. If the asanas are performed in the evening there should be a gap of four hours after having meals.
f. Practice in clean, airy space and on a blanket.
g. Breathing must be done through the nostrils and not through the mouth.
h. Don’t wipe sweat with a towel, but smear it all over the body with bare hands.
i. Lie down in shavasana for ten to fifteen minutes after completing the asanas to relax both the body and the mind.
Cautions:
I. Persons suffering from high blood-pressure, pus in the ears or serious eye disorders should avoid practicing topsy-turvy postures like shirshasana and sarvangsana. They can perform all forward bending asanas and obtain great benefits.
II. For women:
a. Avoid practicing asanas during the menstrual period.
b. Asanas can be performed during the first three months of pregnancy. They can also be practiced gradually three months after delivery.
c. Baddha Konsana and Upavishta Konasana may be practiced regularly during pregnancy. These strengthen the pelvic muscles and reduce labor pains considerably
III. In case of certain ailments it is advisable to get guidance from experts in the field of yoga as also from experienced medical practitioners.
Surya Namaskara:
This is a dynamic exercise, which enables the body to be flexible by loosening up all the joints and muscles and massaging all the internal organs. It vitalizes both the body and the mind.
Steps of Surya Namaskara:
1. Namaskarasana
2. Urdvasana
3. Hasta Padasana
4. Eka Pada Prasaranasana
5. Dwipada Prasaranasana
6. Sashtanga Pranipathasana
7. Bhujangasana
8. Budarasana
9. Eka Pada Prasaranasana
10. Hasta Padasana
11. Namaskarasana
12. Relax
List of few important Asanas:
1. Vrikshasana
2. Arda/Parsvakati Chakrasana
3. Utkatasana
4. Trivikramasana
5. Uttita Trikonasana
6. Parivrutta Trikonasana
7. Uttita Parshva Konasana
8. Parivrutta Parshva Konasana
9. Veera Bhadrasana
10. Parshvothanasana
11. Prasarita Padothanasana
12. Urdvasna
13. Hasta Padasana
14. Shalabhasana
15. Makarasana
16. Dolaasana
17. Dhanurasana
18. Parshwa Dhanurasana
19. Bhujangasana
20. Shashankasana
21. Mayurasana
22. Uttita Ekaika Padasana
23. Uttita Dwipadasana
24. Arda Navasana
25. Paripurna Navasana
26. Urdwa Dhanurasana
27. Chakrasana
28. Jatara Parivartanasana
29. Pavana Muktasana
30. Ananthasana
31. Vasishtasana
32. Sarvangasana
33. Halasana
34. Supta Konasana
35. Karna Pidasana
36. Ekapada Sarvangasana
37. Ekapada Setubandha Sarvangasana
38. Setubandha Sarvangasana
39. Arda Chandrasana
40. Akarna Dhanurasana
41. Janu Shirshasana
42. Pashchimotanasana
43. Upavishta Konasana
44. Badda Konasana
45. Kurmasana
46. Marichyasana
47. Gomukhasana
48. Arda Matsendrasana
49. Padmasana, Padma Mayurasana
50. Uttita Padmasana
51. Bhunamana Padmasana
52. Matsyasana
53. Veerasana
54. Supta Veerasana
55. Paryankasana
56. Ushtrasana
57. Shirshasana
58. Shavaasana
