WEEK 1
• We work is an American company providing office space, whose
founder is Adum Neumannits value crashed down from 50 billion dollar
to 9 billion dollar, founder led it like a cult and changed strategies in
whim and chargin consulting fee of 185 million, now the company is in
loss of 2 billion dollar per year, he stated in 2019 that he wanted to live
forever, become first trillionare, get his company on mars, become
israels PM, and become world’s president.
• Sachin bansal was founder of flipkart till 2016 who started Navi in 2018,
his distress activity is yoga and meditiation, now he is pretty successful.
• A gig economy is a free market system in which temporary positions are
common and organizations hire independent workers for short-term
commitments. The term "gig" is a slang word for a job that lasts a
specified period of time.
• For millennials and genz’s the major causes for stress are “longer term
financial future”, “welfare of family”, “job/career”, “finances”.
“physical health”
• Multinomial logistic regression is used to model nominal outcome
variables, in which the log odds of the outcomes are modeled as a linear
combination of the predictor variables.
• Self-direction and achievement are the two values impacting mental
health
• Self-direction is a significant differentiator between flourishing and
moderate mental health.
• When flourishing is compared with languishing, the significant
differentiator was self-direction (β = -0.74, p < 0.05) and achievement (β
= 0.41, p < 0.05). However, change in the sign of the beta coefficient
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denotes that increase in the ‘achievement’ value may increase the
probability of languishing.
Threshold comeptencies: expertise-experience, knowledge (declarative,
procedural, functional, metacognitive), assortment of basic cognitive
competencies
Competencies which make a person outstanding are: cognitive,
emotional intelligence, social intelligence
The six self management skills are: problem solving, decision making,
resource utilization, formation of partnership, action planning, self
tailoring
“Joyful effectiveness” is another name of this course.
Psychology mainly involves curing mental illness, making the lives of
all people more fulfilling and identifying and nurturing talent/
Positive psychology involves PERMA which stand for Positive
emotions, Engagement, Relationship, Meaning in life,
Accomplishments.
Flourishing as a concept is associated with happiness and high levels of
well being and is a state of complete well being with optimal
functioning.
Gable and Haidt stated that Positive psychology is study of conditions
and process to flourish and optimal functioning of people, groups, and
institutions.
Others say that it is based on fundamental insight that treating mental
illness is not same thing as promoting mental health, it is not merely
corrective and limited to offering solution only when things go downhill.
Ethnocentrism: evaluation of other cultures according to preconceptions
originating in the standards and customs of one's own culture.
According to Christopher, JC and Hichinbottom’s book theory and
psychology: The current positive psychology efforts are examined and
found to largely follow the Western view of self and the good life,
emphasizing personal fulfillment.
The two world views according to
o Greek:
▪ Zen: necessary for biological survival
▪ Euzen: life of people beyond necessaties
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o Balinise
▪ Sekala: realm of everyday life
▪ Niskala: spiritual world
o Indian
▪ Para vidya: higher learing or learning related to self or ultimat
truth that is transcendental knowledge
▪ Apara vidya: “lower knowledge” of world ie the empirical
knowledge
Positive psychology is based on on western ideologies of
“individualism” or “liberal individualism” which involves
o A cartesian distinction between internal subjective world of values
experiences, beliefs and meanings of external objective
o A feeling of fixed and essential self
o People should be free to determine both meaning of and means to
pursue good life and happiness
In Indian culture good life and life satisfaction are associated with
words- sukhshanti, anad, kartavya, tapas, sadhna
Indian psychology of buddhism and yoga lack information on nature and
treatment of major psychopathology, but they have info on exceptional
psychological health, post-conventional transpersonal development,
abilities and ways to develop them
Yoga and medititaion have effects on physiology, biochemistry and
physical health
5 layers of Panch Kosha(outer to inner):
o Anandamaya Kosha: being with self (sheath of happiness)
o Vignamaya Kosha: inner-conscience, inner voice
o Manomaya Kosha: emotions and feelings (consists of manas and
five senses)
o Pranamaya Kosha: aura and biomagnetic field (basis of experience
of flow of energy in our system)
o Annamaya Kosha: DNA, cells and tissues (sustained by food)
(grossest)
According to Indian tradition yoga gives a holistic model of human self
with body, mind, spirit, intellect. It also gives self corrective techniques
to restore normalcy
• Some examples of Indian tradition which aid in refining oneself in view
of human diversity are: eight aspects of Patanjali Yoga, Karma Yoga,
Bhakti Yoga (devotion) and Jnana Yoga (knowledge).
• Ken Wilbur designed spectrum of consciousness and Impact of different
therapies
• Hedonism is associated with life occupied by search of pleasure,
subjectivist, pleasure and pain
• Eudaimonia is associated with happiness that arises from good works,
objectivist, function of virtue often relates to negative feelings like
boredom failure or regret.
• Eudaimonic and hedonic aspects of life can run parallel simultaneously
examples of which are flow, intrinsic, motivation, self esteem,
competence, belonging.
• Experiment of (perpetual joy) Experience machine and importance of
real life was done by Robert Nozick.
• Positive psychology is not absolute absence of negativity, it is also not a
branch of medicine concerned with illness or health, it does not rely on
wishful thinking, faith, self-deceptin etc and it aims to expand
psychology’s understanding of humans
• Positive-negative dialects of wellbeing includes
o Principle of appraisal
o Principle of co-valence
o Principle of complementarity
• Positive psychology helps us to appreciate the present, accept past, look
beyond momentary pleasures, be optimistic and grateful
• 3 pillars of positive psychology:
o Positive subjective experience: well being, contentment and
satisfaction
o Positive individual characteristics: virtues that promote mental
health and capacity for love.
o Positive social institutions and communities: responsibility and
nurturance
WEEK 2
• Four purusharthas are:
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o Dharma: internal and external harmony with internal and external
self
o Artha: worldly wealth, material aspects and fruits of efforts desired
by a person
o Kama: pleasure of the sense, psychological needs.
o Moksha: transcending desires and attachment
Yama (rein, restrainer) includes satya (truth) ahimsa (non violence),
asteya (no stealing), apigrah (no hoarding), brahmacharya (behaviour
that leads to realisation of brhaman)
Niyama (committed engagement) includes: saucha (cleanliness),
santosha (contentment), tapas (self discipline), svadhyaya (selfreflection) and ishvaraprandhana (surrender to a higher power)
Dambah means hypocrisy, darpah means arrogance, parushyam means
harshness, ajanam means ignorance
Sanskara means special virtue or quality that is connected with mind or
body and activity pertaining to mind (manas)
Pre natal sanskaras: Garhadan (conception), pusavana (healthy child),
simantonayana (hair parting)
Childhood samskara: jatakarma (birth ritual), namakrna (name giving),
nishkrama (first outing), annaprashana (first feeding), chudakarma
(shaving of head), karnavedha (pearcing of earlobes)
Educational samkara: Vidyarambha (learning alphabet), upanayana
(sacred thred initiation and going out of home for education),
vedarambha (beginning of vedic study) keshant (shaving the beard),
samavartan (end of studentship)
Marriage samskara: vivaha (marriage)
Death samskara: antyeshti (death rites)
Roles of samskara are: self expression, cultural and social integration,
moral purpose and spiritual purpose
Manyasathnas include wealth, family, age, actions and learning
(WFAAL) with increasing weightage.
Family is considered the most important ashrama ecause it supports all
other ashramas.
• Greatness of grhasthashrama is described in conversation between uma
and shankara in anushana parva of Mahabharat. Where shankara states
that grhasthashrama is foremost
• When yushishtira asked about how kingship began bhisma told him that
initially there was no sovereignty and all men used to protect one
another righteously by dhrama which was an ideal kingdom
• Basis of “sukha” or pleasentness is dharma or right conduct
• Basis of dhrama is Artha or wealth
• Basis of Artha iss rajya or state
• Basis of stability os state us ub control over indriya or sense faculties
providing pleasure
• Basis of control over sensual faculties is vinay
• Basis of humility is devotion to those grown old
• Through devotion one attains Vijnana ie knowledge
• Pathways to achieve life goals include: bhakti yoga (devotion) jnana
yoga (intellectual approach of self) karma yoga (self transcending action
of everyday life), raja yoga (patanjali’s eight kimb path)
• Yogic principles include yama (good conduct), niyama (self discipline)
asnas (posture), pranayama (mindfulness breathing) pratyahara
(detachment from senses), dharana (focus), dhyana (meditiation),
samadhi (original balanced condtion)
• Yajna includes: darvya (oblatory elements), devata (deity), tyaga (giving
away material)
• Five mahayajna which are completed everyday are devayajna,
pitruyajna, bhutayajna, maushyajana, brahmayajna
• Yajna means selfless sacrifice for noble
• Ken Wilber has authored “Eye to eye”
• Adhivhautik is associated with experience from various objects created
from five great cosmic elements (panchmahabhuta), adhidaivik is
experience from super natural powers, adhyamtmic is experience from
inner self
WEEK 3
• Democitus defined happiness as individuals’s own satisfaction with life
• Plato defined it as greatest satisfaction by satisfying most intense desires
• Aristotle in nichomachean ethics defined it as “eudaimonia” that relates
to happiness to leading life with most valued virtues
• Epicureanism spreads the idea of hedonitistic happiness whereas
stoicism promoted virtual road to happiness
• Well being is more than just having a good health, it is a continuous
process of being fulfilled and healthy, it covers overall physical, mental,
social and spiritual aspects
• Ayurveda defines healthy individual as one who is established in self
who has balanced agni, properly form dhatus, proper elimintation of
malas, well-functioning bodily process and whose mind and senses are
fully blissed
• Doshas play important role in pathogenesis, diagnosis and treatment of
diseases.
• Vata (aka vayu) pitta and kapha are three sharira doshas
• Manas, rajas and tamas doshas are responsible for disturbances in
normal functioning of mind
• Dhatus are associated with body tissues. 7 basic blocks of body are rasa,
rakta, maans, assthi, majja
• “Vata” is derived from verb ‘Va’ which means gati (motion). Vata dosha
is associated with mode of movement within the body and therefore
governs nerve impulses, circulation, respiration and elimination. And it
maintains sensory, emotional and mental harmony
• An individual with vata constitution is characterised with short memory,
impulsive, shy and sensitive
• “Pitta” is derived from root “tapa” meaning heat (santapa) this dosha is
responsible for pachana (digestion) parimana (metabolism in our body).
This dosha overs digestion, absorption, temperature and lustre of eyes
also capacity to digest on mental and spiritual levels
• An individual with pitta is usually intelligent courageous and has high
vitality
• Kafa dosha is responsible for growth, adding structure and governs
lubrication to body as protection against direct influences and emotions,
a person with kafa dosha is steady, calm and compassionate
• “ignite” is derived from “ignis” which have a common root with
Sanskrit word agni which means fire
• In kenopanishad, agni is heat energy and flame of matter which
constitutes the world.
• In shatapathabrahamana agni is wisdom or discriminating power
• In yoga agni is associated with awareness, governor of digestionassimilation-transformation of matter to energy, nutrition, intelligence
• There are three basic agnis: jathargani (in stomach) bhutagni
(transformation of elements to tissue level) and dhatwagni
• Dhatu is derived from the word “dha” which means to hold, dhatus are
basic building blocks
• Types of dhatus are: rasa (lymph and plasma fluid), rakta (dhatu in liquid
state aka prana), mansa (dhatu in solid form which covers the body and
protects from environment), meda (dhatu in semi solid form which is
related tofats in body), asthi (solid tissue which holds entire body and
perform various movements), majja (bone marrow and nervous system),
shukraa (means bright pure and radiant, associated with male semen and
female egg)
• Mala is derived from Sanskrit word which denotes cleaning action
• Three pillars of an individual’s life according to ayurveda are manas,
sharira and atman
• Mind-body complex in ratha Kalpana states that: rider is atman, chariot
is ratha (body), horses are indriya (senses), driver is buddhi, reins is
manas.
• Diseases develop due to disturbance in levels of doshas, dushyas and
malas.
• Swa means self and stha means to stabilize hence the meaning of
swastha
• Panch kleshas (fivefold psychological afflictions) constitute the primary
causes of disturbing mental equilibrium which are: avidya (ignorance of
reality), Asmita (egoism) raga-dwesha (attachment), abhinivesha
(clinging on to life)
• Panchakoshas of body are: annamaya kosha (physical sheath,
outermost); pranamaya kosha (energy sheath, flow of energy);
Manomaya Kosha (mental sheath, experience mental activity);
Viganamaya Kosha (wisdom sheath, knowledge and wisdom);
anadamaya kosha (bliss sheath, experience joy)
• Mindsight: the new science of personal transformation is authored by
seigel DJ
• Psychosomatic disorder come from mind and then goes to energyof
body and slowly settles in physical body affecting physiology and
functioning of organs
• Four psychosomatic disorders are: psychic phase (persistent
psychological and behavioural symptom of stress); psychomatic phase
(if stress continues it appears in generalised physiological symptoms);
somatic phase (malfunctioning of organs, one can identify that he/she is
diseased); organic phase (physiological changes such as ulcerated
stomach)
• Factors to enhance well being:
o Physical factors: ahaar (diet), vihar (exercise), Vishranti (rest)
o Mental factors: vichaar, vikaar (ailments), vivek (conscience)
WEEK 4
• According to weltanschauung world view is a view used to describe
one’s an overall conception of reality and human existence rooted in
existential experience of life
• 5 basic problem for society in terms of worldview are: relation between
human and nature, time to focus on past and present and future, nature of
humans, motivation of behavior, how to relate with others
• Indian worldview includes:
o Nature of reality: integral
o Nature of time-space: spiral
o Nature of human: ever evolving
o Nature of human activity: embracing worldly pleasures with limits
of righteousness
o Nature of human relations: distinct expression for various relations
• Tattavboha at integral form is wisdom
• According to Chen, education leads to happiness but for majorly non
economic purposes
• According to Cunado and Gracia, not the level of education but the skills
and innovation arising into self confidence makes us happy
• According to FitzRoy,Less education makes people less happier as they
grow older
• Ways to attain wellbeing are: TattvaBod, Indriyajaya (self control),
Dharm Kriya, Sukhayu hitayu
• Reasons behind lack of indriyajaya according to yogic traditions are:
prajnanapradha and astmyendriyarthasnyog, this can be enhanced by
good hobbies and prayers
• Eightfold noble path includes: right understanding, right thought, right
speech, right actions, right livelihood, right effort, right mindfulness,
right concentration.
• Foundation to understand dharma and dharmah kriyah are: relating with
self, desires of self, work for self, prevention of self
• Different forms of Lakshmi presiding over eight sources of wealth are:
Adi Lakshmi (spiritual); Dhana Lakshmi (prosperity) Dhanya Lakshmi
(food and crop); Gaja Lakshmi (cattle power); Santana Lakshmi
(progeny); veera/ dhairya Lakshmi (valour, self management); Jaya/
Vijaya Lakshmi (victory of shubh Sankalp); Viddya Lakshmi
(knowledge)
• Wisdom is measured on the scale of cogntion, reflectiveness, afeective
effects indication
WEEK 5
• Aklisht means unhindered, not causing suffering and klisht means
hindered, causing suffering
• Obstacles in attaining wellbeing are: avidya (ignorance of ksetra);
Asmita (misidentification of mind as self); raga-dvesha (attachementaversion); abhiniveshah (clinging to life)
• Three central pramanas are pratyaksa (perception); anumana (inference)
and sabda (word)
• Ways to cross the above obstacles are: shraddha, virya (energetic
efforts), smriti (mindfulness), samadhi (concentration), prajna (wisdom),
poorvaka (coming before), itaresham (other)
• Resources in positive psychology are: traditional economic capital,
human capital, social capital, psychological capital
• Six inner treasures are: sama (calmness), dama(self restraint) , shraddha
(faith), titiksha (endurance). Uparati (statiety) samadhana (balanced)
• Bhagvata states that dharma married the thirteen daughters of
daksaprajapati: Sraddha, Maitri, Daya, Santi, Pusti, Tusti, Kriya,
UNNati, Buddhi, Medha, Titiksa, Hri and murti
• As per vyas commentary mind is a river which flows in two riverine,
one flows in direction of welfare and the other on suffering
WEEK 6
• TattvaBodh is foundational element of happiness whereas positive
psychology mostly delve into fields of emotion and behaviour
• Yoga gives physio-pschological, ethico-moral and psycho-spiritual
understanding
• Yam and niyam are two ways of attaining indriyajaya, dharmyahkria and
sukhayuhitayu
• Yoga provides a holistic method and approach to attain all three aspects
of wellbeing, hedonistic, eudemonic and transcdental
• Raj yoga aur ashtang yoga inclues: yama, niyama, asana, pranayama,
pratyahara,, dharana, dhyana, samadhi
• Three pillars of health are sleep, nutrition and self control
• Four quadrants of managing self and career are: ahaar (food) vihar
(dwelling, enjoyment), achar (behaviour), vichar (thoughts)
• Bhrgu was the one who learmt that food is brahman cuz it is from food
that all beings are born, he asked his father (Varuna) to teach him about
it who told him to do “Tapas”
• Factors to be considered while taking food are:
o Prakriti: qualitative characteristics
o Karana: processing
o Samyoga: combination
o Rashi: quantity
o Desha: habitat
o Kala: time and seasonal variation
o Upayoga-Samastha: classical ayurvedic rules of eating
o Upayokta: person who take the food (user)
• One with vata dosha should try the following:
o Usually warm, nourished, cooked food that is moist mildly spiced
with oil is to be preferred. This diet should include fruits, grains,
dairy which are sweet.
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o One with vata dosha should drink warm tea regularly preferably
non caffeinated
One with pitta dosha should try:
o Dairy products like milk, cottage, cheese, cream cheese or fresh
goat cheese should be preffered
o They should avoid sweets and astringent
o They can however enjoy dandelion tea
One with kapha dosha should try:
o Fresh and dried ginger, onions and peppers, all green vegetables
which are bitter in nature and astringent except soy and dried food,
usually fresh and dried foods
o They can enjoy abundant vegetables, herbs and spices
Requirements for transformation of food into nutrients: optimum heat
energy (usma pacati), optimum movement (vayurapakarsti), mucous
loosens (kledah saithilyamapadayati), lubrication gentles (sneho
mardavam janayati), sufficient time (kalah
paryaptimabhinirvartayajayti), combination of above
(samayogastvesam)
Do’s and dont’s regarding diet are termed as pathya and apathya
respectively
Pathya changes according to person’s individual nature, diseases etc.
Ahara parinaman kala means time required for complete digestion and
transformation of food
Ahara gets transformed into rasa dhatu
There are two halves of an year
o Adan Kala/Uttaryan (six months) (ascent of sun, gradual movement
of earth to a position such that rays of sun falls perpendicularly at
30 degree meridian of north pole on June 21st aka summer solistice,
sun takes away energy and cooling of earth, during this the
seasonchanges from Shisra (winter) to Vasanta (spring) to grishma
(summer))
▪ Magha-Pagha
▪ Chaitra-Vaisakh
▪ Jyestha-Ashadha
o Viarga Kala/ Dakshinanyan (six months) (descent of sun, is
movement of sun in southern direction, wind is not very dry and
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moon becomes more pwerful, period of movement of earth to a
position such that rays of sun fall over 30 degree meridian of south
pole perpendicularly on December 21st every year aka winter
solistice, earth becomes cool, the season changes from Varsha
(monsoon) to sarata (autumn) to hemanta (late autumn))
▪ Shravana-Bhadrapada
▪ Ashvin-Kartika
▪ Margsheesh-Pausha
Backpain is one of leading causes of sickness at jobs
According to Siegel, DJ: human mind is a relational and embodied
process, that regulates the flow of energy and information
Advantages of doing asanas:
o Reduction in aches, sudden pains
o Reduction in internal friction
o Feeling of energy
o Better sleep
Yogasnas keep body string while energizing mind and boosting
confidence, doing it in regular basis enhances brain wave coherence and
improves memory, lowers stress, gives more emotional stability
Yoga vs exercise
o Yoga gives metacognition, facilitates energy, induces uniform
changes in biomarkers and behaviour
o Exercise does not gives attention to boduly or mental states, causes
energy utilization, erratic changes in biomarkers and behaviour
Sixth sense is aka interoception
Interceptive structures in the brain are: lamina of spinal cord, vagus
nerve, insula of middle prefrontal cortex
Interoception is how we sense emotions within the physical body
Asana is supposed to steady but comfortable, gives flexibility,
tremendous therapeutic effects, affects internal organs, correct defective
postures.
Prayatna saithilya asana is perfected, made steady and comfortable
through relaxing the effort wit the endless
Anantya samppatti: it is associated with endlessness, such as that as
space, and reaches uninterrupted identification, then its ahamkara with
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body configuration ceasing, the posture no longer causes discomfort.
This expands our “me-map” to a much larger frame
Six steps for moving into posture: centering, moving into posture,
stabilizing, deepening, moving out of picture, recentering. Awareness is
necessary, muscles need to be relaxed, till tension relaxes the prana hold
the posture, there should be no pause in breath
For Vata Constitution (slight in built, greatly flexible, suffer from
arthritis, cold with dry skin, nervous and fearful):
o Spinal twists like matsyedrasana help remove vata from the nervous
system.
o Forward bends provide relief for excess vata, inducing calmness.
o Gentle backbends, when well-grounded, strengthen vata's
centeredness and have a warming effect.
o Standing postures like vrksasana (tree pose) promote stillness and
balance.
o After the asana practice, resting in corpse pose is recommended.
For Pitta Constitution:
o Regularly practicing shoulder stands and plow poses protect against
excess heat and promote balance.
o Spinal twists like Matyendrasana are beneficial for protecting the
lunar principle without reducing agni (digestive fire).
o Postures that release tension from the mid abdomen, small intestine,
and liver, such as bow pose, cobra pose, boat pose, and fish pose,
are helpful for Pitta individuals.
o Forward bends bring energy to the mid abdomen and have a
cooling effect when done gently.
o Backbends should be done in moderation and followed by cooling
postures.
o Seated twists aid in clearing the liver and detoxifying pitta.
For Kapha Constitution:
o Kapha individuals should avoid overstraining their hearts and aim
for stronger exercise.
o Sitting asanas tend to increase kapha, so they should focus on
standing postures combined with movement and stretching.
o Backward bends help open the chest and increase circulation to the
head, reducing mucus buildup.
o Forward bends, which contract the chest, are not recommended for
Kapha individuals except in cases of emotional distress.
WEEK 7
• Pranayama promotes emotional stability
• It is the science of both the physical breath and its accompanying flows
of subtle energy (prana)
• Prana is the life energy, carried within our breath is the bridge between
the mind and the body Pranayama is the regulation of prana
• Earliest references of breath and prana:
o Taittriya Upanishad – Conflict between the intellect (vignanamaya
kosha) and the instinct (manomaya kosha) causes a disturbance in
the subtle, life energy or prana
o Hatha Yoga Pradipika – A solution for the imbalance in prana,
through slow, deep breathing
o “When the mental state is disturbed, the life energy (prana) gets
unbalanced and this leads to irregular breath”
o Svara Sarvodayam – Explains a svara system that uses awareness of
nasal cycles and the rhythms in the subtle body to help us
understand when our mind is suited to particular activities. This also
places human beings in a holographic context
• “Physical events can be looked at in two ways; from mechanistic and
from the energic standpoint” -Jung in Mayor (2010)
• Five pranas:
o Udana: senses, mental strength, speech (expression of thoughts and
emotions)
o Prana: respiration, sensory perception (assimilation of information
through cognitive senses)
o Samana: digestion, metabolism, nourishing (discrimination)
o Vyana: circulation, nerves (coherence and integration)
o Apana: elimination, birthing, menstruation (ability to let go)
• Pranayama Practices:
o Conscious Breathing
▪ unconscious breathing falls under the control of
primitive parts of the brain
▪ with conscious breathing, the frontal brain registers
the breath
▪ conscious breathing allows control of different
hemispheres of the brain
o Preliminary Breathing Methods
▪ abdominal or diaphragmatic
▪ thoracic or chest
▪ clavicular or shoulder
▪ combination of all three mechanisms is known as full yogic
breathing which are pre-requisites of pranayama
o Classical Pranayama
• Guidelines for Pranayama:
o All diseases can arise through improper practices
o The prana should be brought under control slowly and steadily,
otherwise it becomes destructive to the practitioner. In order to
qualify for pranayama, one must undergo the process of sharkarmas
o The practitioner should choose a balanced diet that is suitable to
their constitution
o Pranayama should be practiced in clean, isolated environment and
rays of early morning sun is beneficial while avoiding windy places
o Early mornings is the best time to practice, at the time of
brahamamuhurta. Must wait for three hours after a mean before
practicing
o Pranayama should be performed after asanas and before meditation
practices
o Natural fibres such as cotton or wool are best to sit on for the
practice of pranayama
o All breathing should be through the nose and the nasal cavity should
be regularly cleaned by jala neti
o The chest, neck and head must be in one vertical line during the
practice, so that the spinal cord remains straight. The best postures
are padmasana, siddhasana, siddha yoni asana and swastikasana
• Satkarmas:
o Neti: a nasal cleansing process intended to purify the nasal passages
and bathe the sinuses
o Dhauti: a cleansing process for the alimentary canal, including the
oesophagus, the mouth, the stomach, intestines and rectum
o Nauli: a cleansing practice for the abdomen which uses the
abdominal muscles to massage and stimulate the digestive organs
o Basti: a method for purifying the large intestine either with or
without water
o Kapalabhati: a breathing technique which means “shining
forehead.” In this practice, the breath is forcefully exhaled through
the nostrils by strongly drawing in the abdominal muscles after
which the inhalation happens naturally. This is repeated 20 times in
quick, rhythmic succession
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o Trataka: is a technique for cleansing the eyes and improving mental
focus. One method involves gazing at the flame of a candle
Techniques:
o Nadi Shodhana Pranayama – Alternate nostril breathing
o Sheetkari Pranayama – Open your mouth, join your teeth and inhale
through your teeth. Then, close your mouth and exhale from your
nose
o Bhramari Pranayama – Close the flaps of your ears using the index
finger, inhale and while exhaling start humming
Final thoughts on Pranayama:
o Focusing awareness on the breath activates all the integrative
functions of the middle prefrontal cortex
o This allows individuals a more objectives space from which to be
aware of emotions as they arise and to decide how to respond rather
than simply react
o Yoga asserts that relaxing through the pause in the breath helps the
mind to maintain its attention and concentration on a single object
o Breath awareness and especially focused attention on the exhalation
phase of the breath, activates the parasympathetic relaxation
response
o The resultant release of oxytocin into the blood stream alleviates
mood problems and counters stress, as well as promotes human
bonding and healing, all of which contribute to our emotional health
o With our anxiety in check, our me-you-, and we- maps, as identified
by impersonal neurobiology, are likely to become much more
accurate
Reasons for organizational sufferings and dysfunctional behaviours:
o Top management level – Struggle between short-term bottom line
and long-term health and employees, inconsistent policies
o Co-worker level – poor communication, workplace incivility,
political work environment
o Employee level – Inability to cope with changes, issues of prestige,
personal (family incivility, family responsibilities, personal health)
. ‘Prati’ means ‘in response to, obverse, oppose to, against’; ‘a’ denotes
‘near, towards’; ‘hara’ denotes ‘bring back properly’. Thus, together it
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literally means ‘the act of collection’ or ‘to step back purposely in order
to attain the right mode of consciousness in a more powerful way’
Pratyahara, according to the Patanjali Yoga Sutra, is the process of
disconnecting the sense organs from their external objects and sensory
perceptions. This practice allows for increased control over the senses
and the body's functioning. With consistent pratyahara practice, one can
gradually develop the ability to achieve complete attention and
concentration.
“When, like the tortoise which withdraws its limbs from all sides, he
withdraws his senses from the sense-objects then his Wisdom becomes
steady.” -Bhagwad Gita
In yogic thought there are three levels of ahara, or food:
o Physical food that brings in the five elements necessary to nourish
the body—earth, water, fire, air, and ether
o Impressions, which bring in the subtle substances necessary to
nourish the mind—the sensations, emotions, thoughts
o Our associations, the people we hold at heart level who serve to
nourish the soul and affect us with the gunas of sattva, rajas, and
tamas
There are four main forms of pratyahara:
o Indriya-pratyahara — control of the senses. Yoni mudra (also known
as shanmukhi mudra) is one of the most important pratyahara
techniques for closing the senses
o Karma-pratyahara — control of action. This involves karma yoga—
doing the actions necessary to life and avoiding those based on
desire and self-gratification
o Prana-pratyahara — control of prana. Pranayama is a preparation for
pratyahara. Prana is gathered in pranayama and withdrawn in
pratyahara
o Mano-pratyahara — withdrawal of mind from the senses. Manopratyahara by consciously withdrawing our attention from
unwholesome impressions whenever they arise
Few day-to-day methods of pratyahara:
o Taking a digital detox
o Enjoying a meal or two in total silence
o Simply stop talking for a while
• Savasana = dead body posture and Yoga nidra = psychic sleep
• Preksa = to observe and experience the internal psychic and vital
functions in order to regulate them
• Women scored higher in emotional intelligence (EI) test than men, which
meant men are unable to perceive emotions and to use emotion to
facilitate thought, was associated with negative outcomes, including
illegal drug and alcohol use, deviant behaviour, and poor relations with
friends
WEEK 8
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Vrittayah - the modifications
Panchatayyah - five kinds
Klishta - painful
Aklishta - not painful
Emotional balance is not about having only sweet emotions. It is about
experiencing all Rasas, embracing
them
according to need of the time, place
and
people involved and getting back to
the
Shant Rasa
Rasa and Bhava are complementary to one another
It is through the samyoga (conjunction and union) of bhavas that rasa
manifest
All the following six virtues (shat-sampat) are taken collectively as one
Sama means quiescence, calmness of mind. This refers to control of
mind. “Quiet the mind and the Soul will speak” and Dama means selfrestraint. This refers to control of senses
Shraddha means faith in the scriptures and in Guru's words and Titiksha
means power of endurance, constant balance of mind during pleasure,
pain. Instead of seeing experiences happening to us, seeing them
happening for us
Uparati — satiety. Appreciation for taking one step forward in right
direction. Samadhana — balanced state of mind, self-settledness and
power of concentration
• Exposure therapy consists of exposing yourself to the situations you fear,
gradually. This way you become used to them and learn how to deal with
them
• Yoga has a positive impact on the happy hormones, i.e. it increases the
level of endorphins, gamma-aminobutyric acid (GABA), serotonin, and
dopamine
• The seven stages of wisdom:
o Heyashoonya state: Realization of what is to be avoided
o Heyahetu ksheen state: Awareness of the means for that removal
o Prapyaprapt State: Awareness of spiritual evolution
o Chikirshashoonya State: Awareness of fulfilment and
accomplishment
o Chittsatva kritasrthata: Awareness of the purpose of experience and
liberation
o Gunlinata: Awareness of the fulfilment of the work of Gunas
o Atmasthiti: Awareness of one’s own self
• Mechanisms for balancing emotions and cognition:Mindfulness,
Introspection, Distancing, Centring, Subjective vitality, Self-regulation,
Self-efficacy, Creative problem solving, Emotional intelligence,
Empathy and compassion, Broadening of the perspective, Egocentric
bias, Attention, Memory, Executive function, Processing speed, General
cognition, Self-transcendence
• Karma Yoga is an intelligent way of performing actions which will leave
behind no psychological traces and facilitates the self-transcendence
from never-ending action loop
• Positives of karma yoga:Thriving - Psychological state in which
individuals experience both a sense of vitality and learning,
Psychological Capital - Positive psychological state characterized by
efficacy, hope, optimism, and resilience
• Negatives of karma yoga: Job Burnout - A prolonged response to
chronic emotional and interpersonal stressors on the job