The Essence of Yoga

There are some simple practices that will be found common to all yogic teaching of Hatha Yoga.

Preparation before exercising includes having an empty stomach, and suitable clothing before the

BASIC LIMBERING EXERCISES

All physical practices in Yoga require some preliminary limbering movements to prepare for the Asanas and in order to prevent muscular strain and injury to tendons. There is no specific breath control required with these as total attention is upon awareness of the muscles.

Preparation for Lotus and x legged positions – involving limbering exercises to ankles, knees and groin

Lunge exercises to stretch achilles tendons, groin and thighs

Limbering forward to stretch hamstrings through exercises involving legs and feet

Gentle limbering of the spine to prepare for further spinal movement

ASANAS

The importance of these basic positions requires constant work until they can be achieved with comfort.

Good Standing Posture – Tadasana for every-day application

Seated Posture – upright cross legged Asana or upright in chair for breath control and meditation

Comfortable Prone Posture – lying in Savasana for Relaxation or Yoga Nidra (“the yogi’s sleep”)

Inverted Posture – Sarvangasana or modified to increase circulation of blood to the brain

Beginners are carefully tutored before assuming inverted positions because of possible medical conditions.  Children are to hold for short time only.

 In good physical fitness regular practise of this Asana is encouraged.

SPINAL ASANAS

These are included in all general practice and classwork exercises to help maintain youth

Forward bending –for example, Paschimottanasana

Side Bending Posture –for example, Nitambasana

Twisting Posture –for example, Matsyendrasana

Back bending – for example, Cobra, or Camel  – Bhujangasana or Ustrasana

PRANAYAMA  Special attention to respiration used in exercising and in Asanas is designed to replace energy expended and ensure total refreshment of mind and body.

Specific exercises in Pranayama are routinely included in preparation for relaxation and meditation to calm the nervous system.

It is anticipated that each teacher uses knowledge of traditional techniques that have been applied and tested through personal experience. The teacher is responsible for modifying techniques and guiding students appropriately, in relaxation and meditation as well as physical disciplines. It is important that the spiritual aim is seen as integral to all the yogic disciplines.

Most of these Asanas are designed to increase body strength and they require a certain strength for their execution.  Further strength is developed by extending the duration in holding the Asana but in the main, exponents apply a matter of seconds only in sustaining a successful balanced position, particularly in the more difficult poses.

In Hatha Yoga these Asanas are those directly related to the masculine principle (the ‘ha’ of Hatha) or the sun energy and outgoing breath. They are the focus for men who seek to apply the yogic principle and to strengthen their masculine energies both physical and psychological.

Women are encouraged to master the easier ones as a physical challenge to tone their muscles, but little benefit comes from any attempt to hold these positions and in some cases there is possible harm in trying.

In training children in yoga practices, boys are encouraged to achieve a degree of strength by attempting the easier Asanas from an early age and young girls are not discouraged. However, it is made clear at the outset that exercises and physical skills and disciplines are different from the other’s.

 

 

        

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

A bandha is a technique used in Hatha Yoga and associated with the practice of exercises and asanas. Each is a muscular lock and can be practised separately or in combination with various asana as guided by your teacher.

 There are three main bandhas plus the Mahabandha which is a combination of them. The technique is to use muscular contractions or locks designed to seal off certain energy flows and to stimulate others. They are fundamentally helpful in reducing tension and stress, muscular strain, functional problems and nervous irregularities. They importantly also assist in balancing the glandular system.

 The three locks are related to the base of the spine, the dorsal or solar plexus region, and the throat or upper spine. General practise of the bandhas along with other physical disciplines help to maintain health and well being. A bandha can also be deliberately practised in order to cure or to relieve particular symptom of disease.

 One must be individually taught how to use the bandhas which are very useful health aids, but caution must be taken because they are quite potent in affecting re-direction of one’s body energies.

Whilst applying a contraction or bandha the use of breath control is also used – sometimes requiring inhalation, sometimes exhalation, and sometimes a suspension of breath.  Bandhas are usually practised one at a time but with the Mahabandha or great lock, can be taken simultaneously.

 BANDHAS

 1.  Mula Bandha  – pulling up the muscles between the anus and the scrotum or the vagina. The region between the navel and the anus is contracted towards the spine and pulled up towards the diaphragm. The contraction is maintained for maximum duration, usually about 10 deep breaths or a minute or two and it can be repeated several times.

 This is used to relieve sexual tension, and is practised sitting, lying, or standing. It helps to tone up the pelvic floor, and to correct prolapsus, prostate troubles and bladder weakness.

This can be practised doing various asanas such as good-standing posture (Tadasana), headstand (Sirshasana), shoulder stand (Sarvangasana) and others. It can also be consciously done by tightening the buttocks when walking normally.

 It is a traditional practice for longevity and opens the psychic gateway for elevating lower energy, as does a water lock, upward to the solar plexus or Manipura chakra.

 The bandha is practised to increase one’s energy for expression through daily work and industry, or conserved for spiritual release in expanded higher consciousness or devotions.

 2.  Uddiyana Bandha encourages prana to fly up through the Sushumna nadi, the main channel for the flow of nervous energy which is situated inside the meru-danda or the spinal column. The practice is generally considered to promote youth and vitality.  It is considered of great importance in the practice of Kundalini Yoga.

 This lock releases prana or energy upward towards the heart or the Anahat chakra.

 Physically it aids digestion and bowel function, relieves constipation, and certainly reduces nervous tension and emotional stress centred at the solar plexus region. Although a simple technique can be outlined, it is advisable to receive personal instruction to ensure all aspects of this complex muscular contraction are accurately performed as the stance of the body is important. The contraction is done after a complete exhalation of air from the lungs, and there must be no strain upon release.

 3.  Jalandhara Bandha or the Chin Lock is perhaps the simplest of them. Here the neck and throat are contracted and the chin is made to press towards the chest to the notch between the collar bones and the top of the breast bone.  It is generally taken in a seated position but can also be performed whilst in Shoulder Stand or Sarvangasana.

 Take a deep breath, contract and press the chin downward exerting pressure and retaining the breath for about 10 seconds, before releasing gently. It can be repeated twice only and it is important to relax afterwards.

 This lock helps the lymphatic glands, thyroid and parathyroids and also the thymus function and stimulates various autonomic centres situated in the brain stem. It helps to flush out any accumulated wastes through improved circulation to these areas.  In addition to the general tonic effect it is recommended for relieving sore throat, and sometimes asthma.

 As a preparation for meditation, assume a seated position with upright spine and during practice of Jalandhara Bandha, concentrate upon the Vishuddi chakra.  This bandha is designed to clear the bridge between the energies of body and brain.

4. Maha Bandha or Maha Mudra is also known as Bandha Treya . It combines the three bandhas – to help longevity, restore energy – and to refresh the entire psyche. It is practised in conjunction with asanas or as a sole discipline.  It is usually advised before one takes headstand or Sirshasana.

MUDRAS

Mudras are particular positions of the hands and the body in order to establish powerful and special energy patterns, similar to electrical circuits. Each one a symbolic representation of particular desired psychological or spiritual qualities.

The complex system of hand positions is a specialized art used in classical Indian dance. Their study demands considerable dedication and personal guidance although some of the simpler ones are regularly practised in general classwork. The hand positions are known as Hasta Mudras, and designed to directly affect the brain and thought patterns through establishing particular connections relating to the nervous system. This technique facilitates certain moods and states of consciousness and are regularly used in preparing for Meditation.

Mudras involving the physical body are positions assumed for the benefit of body and psychic nature and are designed to seal or direct energies at will. Special Mudras to aid expansions of consciousness in meditation are usually transmitted through personal tuition from Guru to pupil.

The Classical Yoga Exercise is called Surya Namaskara – better known to Western students as the ‘Sun Exercise’ or ‘Salute to the Sun’. This physical exercise is traditionally performed as a daily discipline in order to assist health by stimulating the major organs and glands of the body. It is usually executed as a continuous flow of twelve movements and, as with all yogic exercise, a slower pace is considered more complete approach, allowing better mental concentration.

The twelve positions each have an attendant thought focus upon the twelve universally accepted qualities of the Sun which when blended, offer a concept of perfection, or completeness. Although these are associated with inner recitation of the classical Sanskrit, it is modified appropriately in keeping with say Christians who may use the movements combined with the Lord’s Prayer just as other non-Hindus will apply their appropriate modifications.

Some who understand the astrological principles believe the twelve fold division of the Sun Salute may also be directed towards the zodiacal signs. This is recommended as a very satisfactory concept to use.

The following gives the Sanskrit and an indication of the meaning of each invocation or prayer best known to scholars of Sanskrit.

OM Mitraya Namaha                      Oh friend of all, I bow down to you

OM Ravaye Namaha                       Praised by all, I bow down to you

OM Suraya Namaha                        Guide of all, I bow down to you

OM Bhanave Namaha                     Bestower of Beauty, I bow down to you

OM Khagaya Namaha                     Stimulator of the senses, I salute you

OM Pushne Namaha                        Nourisher of life, I salute you

OM Hiranya Garbhaya Namaha     Promotor of Vitality, I salute you

OM Marichaya Namaha                  Destroyer of disease, I bow to you

OM Savitre Namaha                        Begetter of Life, I bow to you

OM Arkaya Namaha                        Inspirer of All, I salute you

OM Aditaya Namaha                        Inspirer of Love, I bow to you

OM Bhaskaraya Namaha              Oh Holy One, I surrender to you

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By tradition all yoga teachers employ this as a physical exercise and teach it in their classes, to be repeated several times at each session.

It is used to represent a student’s personal choice of twelve values or virtues chosen as a focus for personal self culture or Sadhana.

In healing tradition in Indian ashrams it is used with patients in order to stimulate the flow of blood to the whole body and is directed to be continued until increased perspiration and other indications advise cessation. It is claimed that by many repeated cycles of Surya Namaskara all diseases can be cured.

A twelve-fold cycle is considered a fine health measure for western students.

The physical training system of Hatha Yoga is based upon the classic Asanas or static poses of the body although exercises for both development of strength and acquiring flexibility are included in the disciplines.

In regard to dynamic exercise, the standard Surya Namaskara or the Sun Salute is the traditional universal exercise consisting of 12 movements. The series of 12 positions is repeated a number of times as set by the teacher, usually 3 x, 7 x or 12 x are those given in the western school.  In Ashrams in India where concentration is given to healing the sick, patients are asked to perform the series an unlimited number of times – until the body breaks out in induced perspiration that is believed to be the beginning of a cure for most diseases.

The exercise programmes used in western Yoga classes however, are devised by the individual teacher who adapts his or her knowledge of physical culture and training to the yogic system and prescribed principles regarding physical exercise, in the process of formulating regulated and dynamic body movements.

Classwork is balanced between the Asanas and the exercises, with a period of time also appointed to Pranayama, Dharana and Dhyana and the passive aspects of Yoga training.

The principles which apply in exercise according to the Yoga philosophy are –

Environment: pleasant and natural outdoor environment if possible. No air conditioning if  exercising indoors.

Comfortable cotton clothing: or alternative natural fabric – no synthetics.

No food in the stomach: this rule is important for obvious health reasons.

Non violence:  no movement is to be forced, rather an attitude of gentle persuasion.

Slow motion:  although rhythmic exercises are given, they are the easiest exercises and students graduate to advance to slow motion exercises which are much more difficult.

Balance execution of each Exercise: if a movement is designed for one side of the body it must be repeated on the other.

Breath Control: Conscious breath control accompanies every movement, in every exercise. The fundamental reason it to intensify vitality so that one is never tired at the conclusion. Specific breath control is used with the various exercises and asanas requiring personal instruction.

Rest :  a short period of rest follows the execution of each exercise of exertion so that the exponent becomes aware of the energies released and has opportunity to relax before the next.

Personal Mat: Each student, practising at home or in classes uses a personal mat.

Yogic exercise principles and movements are being added to complement many western health and fitness programmes but are best applied with consideration of the philosophicattitudes and practical purposes of the science. Students of any age can benefit by exercises adapted for their personal needs.

The principle followed in the study of Hatha Yoga is that of balancing the two complementary energies that affect all life on earth including human. Perfect health is seen as a result of this balance. A similar principle is seen to be contained in the Chinese symbolism of Yang /Yin,by which the harmony of natural forces in the universe is maintained. A simple study of the characteristics confirms the validity of this principle regarding human nature.

Regarding the philosophy behind Hatha Yoga, it is understood that ideally, in perfect health, a male predominantly expresses the qualities attributed to the Sun and a female predominantly expresses the Moon qualities. So the male develops his body for outward expression of strength and power as the female exercises for flexibility and grace in her natural physical expression.

Attendant to these physical characteristics are the qualities and personality traits associated with them. So a man in his self culture patterns himself to have the desired attributes of strength of mind and will, as well as leadership and a woman predominantly seeks to express beauty and kindness.

If each individual lives in accordance with this basic principle ordained by Nature, then it is likely that health will be assured because of the appropriate polarity of energies that are generated and conducted through the glandular system of the body and the nervous system. There is little argument against the male/female division of the sexes being representative of the electro/magnetic energies which can be closely seen to relate to the positive and negative currents in electricity.

From a spiritual point of view it is understood that for this present lifetime or incarnation each soul assumes one sex or the other according to factors that are beyond our concern and obey a law we do not yet understand. Some believe it is in obedience to the law of Karma and others hold that the physical sex is the choice of the soul itself.  As the soul is neither male or female all human qualities, both the ideal male and ideal female, must in time be developed if we are to conceive of human perfection as the ultimate life purpose.

The individual’s inherent qualities and talents that exist in his soul nature, regardless of sex are beyond these boundaries and are considered as the virtues and potential human qualities that latent and common to us all. When all these soul qualities are developed and expressed in a balanced manner, we look to that person as wise.

 We known then, that if born male, regardless of what softer qualities we may possess in our character, our principle discipline is to accent those symbolized by the Sun. Conversely if female, in spite of any inner character strengths we may possess, our principle discipline is to cultivate the virtues attributed to the Moon.

 The following outlines the qualities defined by tradition according to this philosophy. It serves to guide the yogi’s personal self discipline towards spiritual growth, known as Sadhana.

THE SUN – energies are is positive and electric

A constant radiance of energy

Actively shines by day

Creative power

Masculinity

Consciousness

Sun is heat & represents fire

Sun is Strength

Sun symbolizes the spirit

Practicality

Sun represents reason

The Sun commands

The Sun rules the visible world

Gold is the metal of the Sun

The Sun represents universality

THE MOON - energies are receptive and magnetic

A cyclic radiance waxing and waning

Actively shines by night

Femininity

Sub-conscious or unconscious

Moon is cool & represents water

Moon gentleness, subtlety

Moon represents the soul

Moon is idealistic

Moon intuitive

The Moon encourages

The Moon rules the invisible worlds

Silver is the metal of the Moon

The Moon represents the particular

Both Sun and Moon energies are powerful are required for growth – of all living things. Warmth and moisture are needed for all progress and growth on all planes of being as demonstrated in the germination of seeds where water is needed to swell the seed and warmth to motivate growth.

Some contemplation is required to fully focus upon the importance of both the solar energies and the lunar ones in regard to our existence on this planet. The sun properties are more obvious and we all tend to say we rely upon the sun for our life on earth. However, without the moon we would have no tides or movement of the waters, we would have no growth of plants and other living things as we know them, we would have no procreation of species of humans or animals and without rain and moisture, the sun would become the cause of our destruction.

The Sun represents the Father influence – paternal, commanding, directing the energies of man. It motivates the individual towards the asserting of his better and nobler self.

Regarding life on our Earth, the Sun represents the Creator or Supreme Intelligence – beyond which, as we understand through astronomy, exist other and superior Suns in a continuance without end.

Our Moon is our Mother that confines our energies to our earthly home, gently encouraging us to reflect and to learn to manifest our full potential.

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The science of yoga positions known as Asanas is based upon the health requirement not only to employ the full capacity of body movement but also to use static positions that will encourage circulation of blood and energy or prana to specific organs. The classical Asanas by tradition, number 84 and of these, there are approximately 21 of most direct general health benefit.

 Select 21 of the most appropriate asanas for you to incorporate in your regular daily practice.

Bow – spine, abdominal organs, womb

Camel – Uterus, thighs

Cobra – nerves insomnia, kidneys, uterine organs, thyroid

Cow-Head – circulation to head and brain, breasts, lymphatics

Dead Man – relaxation – nerves H.B.P. etc

Eagle – ovaries and gonads

Fish heart, lungs adrenals

Hare – head, brain, circulation to facial tissue

Head-Knee – glands – rejuvenation

Hero – assimilation – digestion, release nervous tension

Knee Chest – bowels spine

Lion – tonsils, throat, thyroid, brain

Locust – kidneys, back

Plough – spinal traction – longevity

Quadruped – strengthening entire body musculature

Shoulder stand – rejuvenation, thyroid

Side Bend flexures of bowels

Spinal Balance – spinal problems, headaches

Spinal Twist – digestion, spine, gall, liver

Spine Posture – strength in abdomen and spine

Swan – bowels

Thigh – strength

Tortoise – nervous system, lymphatics to arms and legs

Tree – legs, balance

Triangle – spine, legs, hamstrings

Yoga Mudra -basic pressures and release of tension – vitality

Once an Asana is mastered and the position able to be assumed with relative comfort, then it is important to add breath control or Pranayama practices before health benefits can be anticipated.

At this stage, students require direct instruction from a qualified teacher who will guide as to the interval of time these selected Asanas should be held.

Photo

Rishabdev-Vrindavana Gardens

The name of this marga, Hatha Yoga is made up of  Ha = the sun and Tha = the moon, symbolic of the two celestial bodies and energies that maintain our planet. These energies are represented in the electro-magnetic energies of our bodies, in the two branches of our nervous systems and the need for balance between them.

Health of body and control of it is demonstrated by many physical skills and demonstrations of mind mastery over the body. The Hatha Yogi sees the human body as a temple for the soul and as a schoolroom for his learning – seeking to understand as much as possible about it and its function, as well as developing the potential for utilizing and controlling its energies.

This is the path for practical people who are interested in building their health, and in undertaking physical exercises of movement, learning static asanas or postures, and in studying breath control. Balance and health are considered synonymous and one important technique for helping to achieve balance of our energies is through the technique of the Alternating Breath detailed under Pranayama.

The physical health practices dominate in early studies of Hatha Yoga in order to acquire both muscular strength and flexibility. Exercises are rhythmic with equal attention to both right and left body movements and maintaining freedom in spinal movement. More advanced exercises are executed in slower motion, which demands more control. Breath control is used with each exercise. Men are encouraged to develop natural physical strength and the associated qualities of personality as women develop the flexibility and softness of natural feminine traits. This is seen as important for proper glandular function corresponding to our sex at birth. Whether we are born male or female is understood as an indication of the nature of personal self culture required in our Sadhana.

In their aim for physical control, Hatha Yoga exponents work in order to perfect the physical instrument of the body to a degree of excellence. This is seen as a spiritual tribute to honour our Maker.  

The principle of non-violence should be adhered to in yoga discipline and self discipline.  Kindness, when applied in any training, is always more successful.

After attending to and correcting any minor physical health symptoms or problems so that a degree of personal comfort is possible, most students choose to attend group classes where they are guided as to the appropriate exercises and techniques best suited to their individual needs and aims.