TYI_20121027

Knowledge-based Yoga - what is Yoga ? - how is Yoga ? - why Yoga ?

1. Yogic Concepts2. Yogic Methods/Techniques3. Yogic Effects/Benefits

Asana(Posture)

Pranayama (Breathing)

Samadhi

Kriya(Cleansing)

Mudra/Bandha(Lock & Hold)

Yama & Niyama (Life Style)

1. Yogic Concepts2. Yogic Methods/Techniques3. Yogic Effects/Benefits

• Pratyahara• Dharana• Dhyana

Why YOGA is YOGA ?

Asana

Effects/Benefits1. sthilyam / stability, confidence, focusing2. arogyam / health, free from disease3. angalaghavam / lightness, coordination of body movements

Conceptsthira sukha /stable & comfortable

Methods/Techniques- special pattern of postures, not exercises- less effortt, more relaxing, more awareness1. for meditating / sitting2. for conditioning/ lying/ sitting/ standing3. for relaxing/ lying

Yama & Niyama

Pranayama Samadhi

Kriya Mudra/Bandha

Asana

Effects/Benefits (nadisuddhi)1. kayasya krsata / slimness of body2. kantistatha / beauty, loveliness, desirous outlook3. vayuh dharanam / holding breath easily,self-control4. analasya pradipanam / stimulating (digestive) fire, vitality5. arogyam / health, free from disease6. nada abhivyaktir / manifestation of nada, experience beyond senses

Yama & Niyama

Pranayama Samadhi

Kriya Mudra/Bandha

Concept modification of breathing processsvasprasvas gativiccheda / (conscious control + stoppage)

Methods/Techniques- natural breathing controlled breathing- 1:1 1:2 1:2:2 1:4:2- place, time, number + long(slow) & very soft- nadisuddhi (anuloma-viloma) + 8 varieties

1. suryavedana2. ujjyai3. sitkari4. sitali5. brahmari6. bhastrika7. (murccha)8. (plavini)

Asana

Effects/Benefits- compliment nadi suddhi practice- remove excess fat & mucus, etc.- facititate pranayama practice- increase adaptability of the tissues- raise the threshold of reactivity- better voluntary control on reflexes

Yama & Niyama

Pranayama Samadhi

Kriya Mudra/Bandha

Concept (shodana kriya)- cleansing, detoxification- balancing humors (tri dosa: vata, pitta, kapha)- re-conditioning, strengthening

Methods/Techniques (shat-karma)- 6 groups of cleansing techniques1. dhauti (upper digestive track)2. basti (lower digestive track)3. neti (nosal cavity)4. trataka (eyes)5. nauli (abdominal region)6. kapalabhati (respiratory track)

- kapalabhati- jala neti / sutra neti- voman dhauti- agnisara (dhauti)- trataka

Asana

Effects/Benefits- decongest the vital organs- improve circulation and nutrition- general health & emotional stability- bandhas are part of pranayama binding & channelizing a particular nervous activity in a particular place or direction( prana to susumuna, awakening kundgalini)

Yama & Niyama

Pranayama SamadhiKriya Mudra/Bandha

Concept (gesture & lock)- mu + da = that which gives sensory joy- locking + holding of semi-voluntary/involuntary muscles- bandha = mudra used in pranayama practice (for kundalini)

Methods/Techniques-10 mudras in Hathapradipika- common techniques jalandhara bandha (neck) uddhiyana bandha (diaphragm) mula bandha (pelvic floor) +viparitakarani mudra(inverted position)

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