Yoga means union, bringing the body, mind, and energies in union to the source of creation.
The Patanjali Yoga Sutras are formulas organised and written by the sage Patanjali in India and are a collection of 196 Sanskrit sutras. The sutras simply mean threads, with the same meaning as in the Mangal Sutra. The 196 yoga sutras explain comprehensively the theory and practice of yoga.
The Ashtanga, or eight limbs, of Patanjali yoga are yama (self-disciplines), niyama (observations), asana (physical postures), pranayama (breath control), pratyahara (withdrawal of the senses), dharana (concentration), dhyana (meditation), and samadhi (immersion or integration). Ashtanga yoga first focuses on the self and then moves on to physical postures and meditation.
Whereas in Hatha yoga practice, it begins with physical postures and leads to awakening. The Hatha yoga practice connects you to the energy sources of life, the sun (Ha) and the moon (Tha), through proper sadhana. Hatha yoga practice brings the balance of both the forces, the pingala (solar force) and the ida (moon force), into our body channels (nadi). Once the pingala and ida are in balance, one can start experiencing Sushumna, the nadi, which starts from the base of the spine and ends at the crown of the head and passes through the seven chakras. When both the sun and moon forces are in balance, the channels become unblocked and the energy flows from the base of the spine upward, which is referred to as “kundalini”.
The Five Principles of Classical Yoga:
- Proper exercise
- Proper breathing
- Proper relaxation
- Proper diet (Vegetarian) & Meditation
- Positive thinking
Some Benefits of Doing Asanas:
- Breathing exercises reduce problems related to the lungs.
- Reduces stress and anxiety
- Reduces problems related to the lower back
- Improves blood sugar levels or diabetes
- Reduces sleep disorders
- Reduces abnormalities in blood pressure
- helps with weight loss
- Improves body flexibility
- Improves overall physical and mental strength
- increases the flow of energy
Benefits of Sun Salutation
Sun Salutation is one singular yoga sequence that brings strength, flexibility, and overall wellness in its classic form. This twelve-fold sequence is performed by facing the sun, the ultimate source of life and energy.
(Credit: Sivananda Ashram – Sun Salutation class by Swami Vishnudevananda at Val-Morin, Canada)
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- It helps keep you disease-free and healthy.
- Regular practice promotes balance in the body.
- Improves blood circulation
(Credit: Sivananda Ashram)
- Strengthens the heart
- Tones the digestive tract
- Unwinds the Mind and Body
- Ensures Heart Health and Boosts Immunity
- Effective for Weight Loss
- Calms the Nervous System
12 Basic Asanas (Yoga Postures)
- Headstand (Sirshasana)
(Credit: Sivananda Ashram)
- Shoulderstand (Sarvangasana)
- Plough (Halasana)
- Fish (Matsyasana)
- Sitting Forward bend (Paschimothanasana)
- Cobra (Bhujangasana)
- Locust (Shalabhasana)
- Bow (Dhanurasana)
- Spinal twist (Ardha Matsyendrasana)
- Crow (Kakasana) or Peacock (Mayurasana)
- Standing forward bend (Pada Hasthasana)
- Triangle (Trikonasana)
Yoga Asanas for Beginners
It isn’t easy for first timers to be in a yoga class session. Often you are concerned about your pace to respond to your teacher’s instruction for a forward or backward bend.
(Credit: Sivananda Ashram)
You have to know that beginner yoga sessions are often designed to introduce the student to very basic practices. There is an adaptation period required for your body to slowly build the necessary balance, flexibility, and core strength before you can start the advanced postures.
Here are a few tips before you start:
- If you have any medical conditions, injuries, or illnesses, consult with your doctor before you start the session.
- Discuss with your yoga teacher your concerns before the class.
- Try not to eat food just before the class.
- It is good to keep a bottle of water on hand in case you feel dehydrated.
- Make sure you do asanas at your own pace; this is not a competitive gym session.
- Make sure you are listening to the instructor without getting distracted.
- Keep deep breathing while doing the postures.