Yoga is an age old tradition, an art, a science letting one dive deeper in to their own self and find the ultimate truth. Every aspect of Yoga has been carefully chiselled to deliver holistic health and wellness for the Mankind. An individual devoted solely to the practice of Asanas or Pranyama or Meditation or combination of all will reap best fruits of yoga if done in a right way. Herewith presenting the sine qua non of the yogic practices.
GURU THE ULTIMATE TEACHER
The foremost obligation to practise yoga is a very well aquainted Guru(teacher)! In Bhagavat Gita, Lord Krishna says 'such an enlightened Saint can impart knowledge unto you, because he has seen the truth'. Similarly, A yogic Guru Ought to have himself done the yoga practices in a righteous manner and be able to teach them precisely to students considering their Physical as well as Psychological framework and limitations. An impeachable wisdom on modern in addition to Yoga anatomy and physiology is vital as well. He/She should have studied the basic Yogic Scriptures and own a sound knowledge in the functions of Yogic practices on the Physical, Pranic(energy) and Mental body. The most important of all is that the teaching should be based majorly on any Yogic Traditions available or a Tradition created by the Guru himself/herself through years of practise.
DISCIPLINE IS THE KEY
A successful yogic practice, indeed needs a tireless adoption of rules and regulations. Yogic system illustrates ten Yama( Social Restraints) and Nyama ( Self Discipline) as imperative prior initiating Yogic Practices. A separate article describing them will be published soon. Now let's see general ethics one should follow in the course of his/her Yogic practices.
Time
Ideal time for Yogic practise is Brahma Muhurtham implies 'duration of spiritual knowledge' 4AM to 6AM and 4PM to 6PM. If this time is not suitable, one can perform yogic practices any time of the day after 4 hours of solid food, 2 to 3 hours of light meal and 1 hour of light snack. Meditation don't have above restrictions provided the food taken doesn't derange one's practise.
Place
Open space devoid of bugs with fresh air in the pleasing early morning or evening sunlight will be well appreciated for yogic practices. In case of any difficulty, practice can be carried out indoor provided there is enough space to move your limbs around with facilities for proper ventilation. Fan can be switched on with minimal speed or Air Conditioning in fan mode, in case of any suffocation. It is advisable to do in the same place everyday, as the positive vibrations created engender further enhancement of Yogic practices.
Attire
Any comfortable clothing letting one move the body in free flow without any obstruction. Fabric which is breathable, laundered and dirt free preferably cotton is applauded.
Yoga Mat
Rubber, cotton, Jute Yoga mats of ideal size 6 feet length and 2 feet breadth is available ubiquitous in the market. In case if it is not affordable, well cleaned bedsheets/ blankets can be utilized. Implementation of Yogic practices directly on the floor without any mat facilitates the electromagnetic energy gained by the body getting stripped off straight into the earth.
Consistency
Strong conviction of enforcing Yogic practices each and every day without fail is essential. Fragmented execution of the same will never yield any merit in one's life. As the quote says 'Finest art is the practise of hand; the eloquence in literature is the practice of tongue', one should always commited towards his/ her practice to get expertise in Yoga.
Avoid Comparison
Never ever compare yourself with any yogic practitioner as every individual's body proportion, energy distribution, thinking pattern is absolutely asymetrical. One can definitely get inspiration from greatest achievers in Yoga, but should always carve a path which suits them the best to achieve the goal. Constantly, assess the constructive and destructive impact on yourself after every Yoga session. Accordingly, discuss with your Guru to modify your yogic practice inorder to proliferate the virtues and lessen the vices.
YOGA ASANAS
The word Asana connotes 'seat' or 'table'. The indispensible feature of a table is its firmness and equilibrium which further conveys an ideal Yoga Asana should have minimum movements with equal distribution of weight maintaining right body alignment. Eighty four lakh Asanas have been fabricated depicting the form of each and every living creatures in this universe which is concentrated in to 84 basic and fundamental Yoga postures to keep oneself hail and healthy.
How to start
It is crucial to loosen all the joints and release muscular tension in the body by doing loosening exercises for 48 days before the commencement of Yoga Asana practise. Any loosening exercise regime can be followed as per the instructions of your Guru. Few leading yogic exercises are Pawanamuktasana Series from Bihar School of Yoga, Sukshma Vyayama of Dhirendra Brahmachari, Simplified Physical Exercises from Simplified Kundalini Yoga. Additionally, Sectional breathing exercises(Vibhaga Pranyama) comprising Diaphragmatic, Thoracic and Clavicular breathing as well as Full Yogic breathing should be done meticulously to correct the breathing pattern and prepare oneself for Pranayama practise.On successful completion of this period, Surya Namaskar and Yoga Asanas can be gradually included in the practise.
Stay and Breath
Breath has the supreme competency to pervade and nourish Corporal, Life Force and Psychological layer( Annamaya, Pranamaya and Manomaya kosha) of human beings and remove discrepancies in them which may prevail as disease in future. Surya Namaskar and all the asanas are designed with an appropriate breathing pattern. Any Yoga Asana practise abandoning breath will be merely a physical exercise posing unnecessary stress and tension in the body which could possibly end up in muscle spasm, muscular and ligament tear and spinal injuries. After getting into any Yoga asana, one should slowly increase the duration of stay up to one minute, as it is the time taken by the blood to reach all parts of the body and venous flow back to the heart on an average. Taking deep breath while staying in Asana improves vital capacity of lungs, increases venous flow achieving maximum efficiency of circulatory system, activates endocrine glands, Strengthens Nervous System, tones the Muscular system, Boosts the immune system and nurtures overall vigour and vitality of the body.
Relaxation
It is of paramount importance to relax after performing Suryansmaskar and between every asanas whenever the body gets heated up and respiration fastens for at least 10 Seconds to maximum 2 minutes. Successive implementation of Yoga asanas without any break may lead the breath to collapse, generating fatigue and superfluous strain in the body paving way for injuries. Savasana at the end of Yoga Asana practise session is influential as well to calm down the breath relaxing the entire body from the healthy stress created, actuating Parasympathetic Nervous system.
PRANAYAMA
Prana is the life force or cosmic energy, the source of livelihood for all the creatures in the universe and ayama entails regulation. Breath is the only tool to acess life force in the body and so pranayama is essentially a methodology regulating pranic energy by manipulation of Inhalation, Exhalation and retention of breath. Totally 72000 pranayama is available, in that only eight is in predominant practice at present. Kapalbhati clears the lower respiratory system, Bhastrika clears upper respiratory system, Shitali and Shitkari cools down the body, Bhramari soothes the nervous system, Ujjayi expands the pranic energy and finally, Eka Nadi Shuddhi and Sukapurva Pranayama cleanses the Nadis(subtle channel carrying pranic energy in the body) and initiates spiritual evolution.
Posture
Pranamaya should be done in any seated Yogic posture say Siddhasana, Padmasana, Sukhasana, Vajrasana, keeping the back and neck in straight line. In case of any difficulty, one can sit on a pillow or lean against the wall to maintain the straight posture. Relaxed body and mind is conducive for a good pranyama practise
When to do
Pranayama can be done in the beginning, middle and end of the yoga session. Pranayama in the beginning of class pacify the agitation and distractions, letting one focus throughout and in the middle of the class to ward off the fatigue forged from the Asana practise. Pranayama, after final relaxation is the traditional method of practise where the whole of nadis accentuated from the Yoga Asana practise let the pranic energy travel to the knook and corner of the body nourishing 37 trillion cells.
MEDITATION
Meditation is the practise of disolving constantly occuring thought pattern of the mind. Meditation is exercised in the following steps,
Dharana
Dharana is the concentration of mind on an any object. Here, the wandering mind is constantly engaged to bring it back to concentration.
Dhyana
Dhyana is the concentration of mind on any object uninterruptedly for long period of time. Continuous practise of Dharana results in the Dissolution of thoughts.
When to do
Meditation is preferably done after pranayama practise for minimum 20 minutes in any seated yogic posture mentioned in the pranayama section above.
Be an observer
During initial days of Meditation practise, there will be pile of thoughts convulse in the mind. Don't react to any of them, after a period of time thoughts will slowly come down. Do not develop a distaste whenever a thought arises during Meditation and excitement when one is able to concentrate well, as it may end up in unnecessary expectations, ruining one's mental poise. Be a complete observer without any response and equanimous between a storm and calm are the two important mantras of a successful meditator.
Doing one Asana or a single Pranayama in a right way is more efficient than doing hundreds of yogic practices in a faulty manner. My sincere prayers for all Yogic practioners out there to dwelve deeper and deeper in their own practice laying a foundation for happier and healthier society.
Hari Om!
GURU THE ULTIMATE TEACHER
The foremost obligation to practise yoga is a very well aquainted Guru(teacher)! In Bhagavat Gita, Lord Krishna says 'such an enlightened Saint can impart knowledge unto you, because he has seen the truth'. Similarly, A yogic Guru Ought to have himself done the yoga practices in a righteous manner and be able to teach them precisely to students considering their Physical as well as Psychological framework and limitations. An impeachable wisdom on modern in addition to Yoga anatomy and physiology is vital as well. He/She should have studied the basic Yogic Scriptures and own a sound knowledge in the functions of Yogic practices on the Physical, Pranic(energy) and Mental body. The most important of all is that the teaching should be based majorly on any Yogic Traditions available or a Tradition created by the Guru himself/herself through years of practise.
DISCIPLINE IS THE KEY
A successful yogic practice, indeed needs a tireless adoption of rules and regulations. Yogic system illustrates ten Yama( Social Restraints) and Nyama ( Self Discipline) as imperative prior initiating Yogic Practices. A separate article describing them will be published soon. Now let's see general ethics one should follow in the course of his/her Yogic practices.
Time
Ideal time for Yogic practise is Brahma Muhurtham implies 'duration of spiritual knowledge' 4AM to 6AM and 4PM to 6PM. If this time is not suitable, one can perform yogic practices any time of the day after 4 hours of solid food, 2 to 3 hours of light meal and 1 hour of light snack. Meditation don't have above restrictions provided the food taken doesn't derange one's practise.
Place
Open space devoid of bugs with fresh air in the pleasing early morning or evening sunlight will be well appreciated for yogic practices. In case of any difficulty, practice can be carried out indoor provided there is enough space to move your limbs around with facilities for proper ventilation. Fan can be switched on with minimal speed or Air Conditioning in fan mode, in case of any suffocation. It is advisable to do in the same place everyday, as the positive vibrations created engender further enhancement of Yogic practices.
Attire
Any comfortable clothing letting one move the body in free flow without any obstruction. Fabric which is breathable, laundered and dirt free preferably cotton is applauded.
Yoga Mat
Rubber, cotton, Jute Yoga mats of ideal size 6 feet length and 2 feet breadth is available ubiquitous in the market. In case if it is not affordable, well cleaned bedsheets/ blankets can be utilized. Implementation of Yogic practices directly on the floor without any mat facilitates the electromagnetic energy gained by the body getting stripped off straight into the earth.
Consistency
Strong conviction of enforcing Yogic practices each and every day without fail is essential. Fragmented execution of the same will never yield any merit in one's life. As the quote says 'Finest art is the practise of hand; the eloquence in literature is the practice of tongue', one should always commited towards his/ her practice to get expertise in Yoga.
Avoid Comparison
Never ever compare yourself with any yogic practitioner as every individual's body proportion, energy distribution, thinking pattern is absolutely asymetrical. One can definitely get inspiration from greatest achievers in Yoga, but should always carve a path which suits them the best to achieve the goal. Constantly, assess the constructive and destructive impact on yourself after every Yoga session. Accordingly, discuss with your Guru to modify your yogic practice inorder to proliferate the virtues and lessen the vices.
YOGA ASANAS
The word Asana connotes 'seat' or 'table'. The indispensible feature of a table is its firmness and equilibrium which further conveys an ideal Yoga Asana should have minimum movements with equal distribution of weight maintaining right body alignment. Eighty four lakh Asanas have been fabricated depicting the form of each and every living creatures in this universe which is concentrated in to 84 basic and fundamental Yoga postures to keep oneself hail and healthy.
How to start
It is crucial to loosen all the joints and release muscular tension in the body by doing loosening exercises for 48 days before the commencement of Yoga Asana practise. Any loosening exercise regime can be followed as per the instructions of your Guru. Few leading yogic exercises are Pawanamuktasana Series from Bihar School of Yoga, Sukshma Vyayama of Dhirendra Brahmachari, Simplified Physical Exercises from Simplified Kundalini Yoga. Additionally, Sectional breathing exercises(Vibhaga Pranyama) comprising Diaphragmatic, Thoracic and Clavicular breathing as well as Full Yogic breathing should be done meticulously to correct the breathing pattern and prepare oneself for Pranayama practise.On successful completion of this period, Surya Namaskar and Yoga Asanas can be gradually included in the practise.
Stay and Breath
Breath has the supreme competency to pervade and nourish Corporal, Life Force and Psychological layer( Annamaya, Pranamaya and Manomaya kosha) of human beings and remove discrepancies in them which may prevail as disease in future. Surya Namaskar and all the asanas are designed with an appropriate breathing pattern. Any Yoga Asana practise abandoning breath will be merely a physical exercise posing unnecessary stress and tension in the body which could possibly end up in muscle spasm, muscular and ligament tear and spinal injuries. After getting into any Yoga asana, one should slowly increase the duration of stay up to one minute, as it is the time taken by the blood to reach all parts of the body and venous flow back to the heart on an average. Taking deep breath while staying in Asana improves vital capacity of lungs, increases venous flow achieving maximum efficiency of circulatory system, activates endocrine glands, Strengthens Nervous System, tones the Muscular system, Boosts the immune system and nurtures overall vigour and vitality of the body.
Relaxation
It is of paramount importance to relax after performing Suryansmaskar and between every asanas whenever the body gets heated up and respiration fastens for at least 10 Seconds to maximum 2 minutes. Successive implementation of Yoga asanas without any break may lead the breath to collapse, generating fatigue and superfluous strain in the body paving way for injuries. Savasana at the end of Yoga Asana practise session is influential as well to calm down the breath relaxing the entire body from the healthy stress created, actuating Parasympathetic Nervous system.
PRANAYAMA
Prana is the life force or cosmic energy, the source of livelihood for all the creatures in the universe and ayama entails regulation. Breath is the only tool to acess life force in the body and so pranayama is essentially a methodology regulating pranic energy by manipulation of Inhalation, Exhalation and retention of breath. Totally 72000 pranayama is available, in that only eight is in predominant practice at present. Kapalbhati clears the lower respiratory system, Bhastrika clears upper respiratory system, Shitali and Shitkari cools down the body, Bhramari soothes the nervous system, Ujjayi expands the pranic energy and finally, Eka Nadi Shuddhi and Sukapurva Pranayama cleanses the Nadis(subtle channel carrying pranic energy in the body) and initiates spiritual evolution.
Posture
Pranamaya should be done in any seated Yogic posture say Siddhasana, Padmasana, Sukhasana, Vajrasana, keeping the back and neck in straight line. In case of any difficulty, one can sit on a pillow or lean against the wall to maintain the straight posture. Relaxed body and mind is conducive for a good pranyama practise
When to do
Pranayama can be done in the beginning, middle and end of the yoga session. Pranayama in the beginning of class pacify the agitation and distractions, letting one focus throughout and in the middle of the class to ward off the fatigue forged from the Asana practise. Pranayama, after final relaxation is the traditional method of practise where the whole of nadis accentuated from the Yoga Asana practise let the pranic energy travel to the knook and corner of the body nourishing 37 trillion cells.
MEDITATION
Meditation is the practise of disolving constantly occuring thought pattern of the mind. Meditation is exercised in the following steps,
Dharana
Dharana is the concentration of mind on an any object. Here, the wandering mind is constantly engaged to bring it back to concentration.
Dhyana
Dhyana is the concentration of mind on any object uninterruptedly for long period of time. Continuous practise of Dharana results in the Dissolution of thoughts.
When to do
Meditation is preferably done after pranayama practise for minimum 20 minutes in any seated yogic posture mentioned in the pranayama section above.
Be an observer
During initial days of Meditation practise, there will be pile of thoughts convulse in the mind. Don't react to any of them, after a period of time thoughts will slowly come down. Do not develop a distaste whenever a thought arises during Meditation and excitement when one is able to concentrate well, as it may end up in unnecessary expectations, ruining one's mental poise. Be a complete observer without any response and equanimous between a storm and calm are the two important mantras of a successful meditator.
Doing one Asana or a single Pranayama in a right way is more efficient than doing hundreds of yogic practices in a faulty manner. My sincere prayers for all Yogic practioners out there to dwelve deeper and deeper in their own practice laying a foundation for happier and healthier society.
Hari Om!
Hari om. Bestwishes to you & Anandayogala. Om NamaShivaaya.
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