Yoga can be defined as the union of body, mind and soul. Yogis have organised the science of yoga into a systematic eight-fold path called Ashtanga Yoga. It is not a technique or a form of yoga. The word ‘ashtanga’ literally translates to eight (ashta) rungs or limbs (anga), that include yama (self-regulation), niyama (observance or discipline), asana (posture), pranayama (breath regulation), pratyahara (withdrawal of senses), dhaarana (concentration), dhyana (meditation) and samadhi (state of perfected concentration or meditation).
The first four aspects — yama, niyama, asana and pranayama — fall under bahiranga yoga or external yoga, where the practices are visible on the outside.
Yama and niyama
These define the basic ethical codes of life. They are similar to a list of rules and regulations that a school would hand out upon registration. They are concerned with the personal discipline of the student or the practitioner.
Yama includes the codes satya (truthfulness), ahimsa (non-violence), asteya (non-stealing), aparigraha (non-hoarding) and brahmacharya (walking in awareness of the higher self. Brahmacharya should not be misunderstood as celibacy here).
In other words, one who remains true to himself and practises non-violence, non-stealing and non-hoarding naturally walks with a sense of awareness of the higher self.
Niyama means observances which include shauchya (cleanliness), santosh (contentment), svadhyaya (self-study), tapa (austerities) and ishvar pranidhan (surrender to the source).
Various cleansing techniques such as tratak (gazing), jal neti (nasal cleansing), agnisar kriya (activating the digestive fire), shankaprakshalana (cleansing of the intestines) as it is essential to cleanse the entire body — from the respiratory tract to the tail end of the digestive tract — in order to keep the mind clean.
Contentment is a feeling of being grateful for one’s present.
Self-study is an inquiry into one’s thoughts, feelings, habits and perception.
Austerities help train the senses for the internal journey of yoga.
Surrender to the source means surrendering either to the higher self or a belief.
Asana
Asana means posture. Asana literally translates to seat or a mat but also means no hope. There are 8.4 million postures which are divided into cultural postures, postures for relaxation and meditative postures. [Refer articles: Understanding Yoga Sutras part 1 and part 2 in tabloid! on April 2 and 9 for detailed understanding of asanas.]
Pranayama
The word pranayama comprises prana (vital energy or life force) and ayama (elongation).
Although closely related to the air we breathe, it is more subtle than air or oxygen.
Pranayama utilises breathing to influence the flow of prana in the energy channels of an individual. In addition to influencing the quality of life, the length of life is also dictated by the rhythm of the breath. Those who breathe in short, quick gasps are likely to have a shorter life span than those who breathe slowly and deeply.
On the physical level, this is because the respiration is directly related to the heart. A slow breathing rate keeps the heart stronger and better nourished and contributes to a longer life. Deep breathing also increases the absorption of energy and contributes to general wellbeing.
There are several techniques of pranayama such as anulom vilom (alternate nostril breathing), bhastrika (bellows breath), ujjayi (psychic breath) , sheetali (cooling breath), seetkari (hissing breath), brahmari (humming bee breath) and plavani (floating breath) to name a few. I will cover the techniques along with benefits in the upcoming articles.
Practice of the week
Gomukhasana
Chaturanga Dandasana variation
Dhanurasana
Bakasana
Sharanagath Mudra
Next week: Limbs of yoga part 2
