YOGA PRACTICAL PROJECT
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INTRODUCTION
Yoga is essentially a spiritual discipline based on an
extremely subtle science, which focuses on bringing harmony
between mind and body. It is an art and scince of healthy
living. The word ‘Yoga’ is derived from the Sanskrit root
‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’. As per
Yogic scriptures the practice of Yoga leads to the union of
individual consciousness with that of the Universal
Consciousness, indicating a perfect harmony between the
mind and body, Man & Nature. According to modern
scientists, everything in the universe is just a manifestation of
the same quantum firmament. One who experiences this
oneness of existence is said to be in yoga, and is termed as a
yogi, having attained to a state of freedom referred to as
mukti, nirvana or moksha. Thus the aim of Yoga is Selfrealization, to overcome all kinds of sufferings leading to 'the
state of liberation' (Moksha) or ‘freedom’ (Kaivalya). Living
with freedom in all walks of life, health and harmony shall be
the main objectives of Yoga practice."Yoga” also refers to an
inner science comprising of a variety of methods through
which human beings can realize this union and achieve
mastery over their destiny. Yoga, being widely considered as
an ‘immortal cultural outcome’ of Indus Saraswati Valley
civilization – dating back to 2700 B.C., has proved itself
catering to both material and spiritual upliftment of humanity.
Basic humane values are the very identity of Yoga Sadhana.
HISTROY OF YOGA
Yoga’s history has many places of obscurity and uncertainty
due to its oral transmission of sacred texts and the secretive
nature of its teachings. The early writings on yoga were
transcribed on fragile palm leaves that were easily damaged,
destroyed or lost. The development of yoga can be traced
back to over 5,000 years ago, but some researchers think
that yoga may be up to 10,000 years old. Yoga’s long rich
history can be divided into four main periods of innovation,
practice and development.
Pre-Classical Yoga
The beginnings of Yoga were developed by the IndusSarasvati civilization in Northern India over 5,000 years ago.
The word yoga was first mentioned in the oldest sacred texts,
the Rig Veda. The Vedas were a collection of texts containing
songs, mantras and rituals to be used by Brahmans, the Vedic
priests. Yoga was slowly refined and developed by the
Brahmans and Rishis (mystic seers) who documented their
practices and beliefs in the upanishads, a huge work
containing over 200 scriptures. The most renowned of the
Yogic scriptures is the Bhagavad-Gîtâ, composed around 500
B.C.E. The Upanishads took the idea of ritual sacrifice from
the Vedas and internalized it, teaching the sacrifice of the
ego through self-knowledge, action (karma yoga) and
wisdom (jnana yoga).
Classical Yoga
In the pre-classical stage, yoga was a mishmash of various
ideas, beliefs and techniques that often conflicted and
contradicted each other. The Classical period is defined by
Patanjali’s Yoga-Sûtras, the first systematic presentation of
yoga. Written some time in the second century, this text
describes the path of RAJA YOGA, often called "classical
yoga". Patanjali organized the practice of yoga into an "eight
limbed path" containing the steps and stages towards
obtaining Samadhi or enlightenment. Patanjali is often
considered the father of yoga and his Yoga-Sûtras still
strongly influence most styles of modern yoga.
Post-Classical Yoga
A few centuries after Patanjali, yoga masters created a
system of practices designed to rejuvenate the body and
prolong life. They rejected the teachings of the ancient Vedas
and embraced the physical body as the means to achieve
enlightenment. They developed Tantra Yoga, with radical
techniques to cleanse the body and mind to break the knots
that bind us to our physical existence. This exploration of
these physical-spiritual connections and body centered
practices led to the creation of what we primarily think of
yoga in the West: Hatha Yoga
Modern Period
In the late 1800s and early 1900s, yoga masters began to
travel to the West, attracting attention and followers. This
began at the 1893 Parliament of Religions in Chicago, when
Swami Vivekananda wowed the attendees with his lectures
on yoga and the universality of the world’s religions. In the
1920s and 30s, Hatha Yoga was strongly promoted in India
with the work of T. Krishnamacharya, Swami
Sivananda and other yogis practicing Hatha Yoga.
Krishnamacharya opened the first Hatha Yoga school in
Mysore in 1924 and in 1936 Sivananda founded the Divine
Life Society on the banks of the holy Ganges River.
Krishnamacharya produced three students that would
continue his legacy and increase the popularity of Hatha
Yoga: B.K.S. Iyengar, T.K.V. Desikachar and Pattabhi Jois.
Sivananda was a prolific author, writing over 200 books on
yoga, and established nine ashrams and numerous yoga
centers located around the world.
The importation of yoga to the West still continued at a
trickle until Indra Devi opened her yoga studio in Hollywood
in 1947. Since then, many more western and Indian teachers
have become pioneers, popularizing hatha yoga and gaining
millions of followers. Hatha yoga now has many different
schools or styles, all emphasizing the many different aspects
of the practice.
DEFINE YOGA
Yoga is a mind and body practice. Various styles of yoga
combine physical postures, breathing techniques, and
meditation or relaxation. Yoga is an ancient practice that may
have originated in India. It involves movement, meditation to
promote mental and physical well-being.
ELEMENTS OF YOGA
The 5 Elements (bhutas) in Ayurvedic philosophy (springing
forth from the same roots as yoga) are Earth, Water, Fire, Air
and Ether (light, life, consciousness, space). They are found in
all aspects of life and in all things. They are wonderful to
explore both physically, mentally and spiritually while in the
asanas (postures). Interestingly, many other cultures
integrate a concept of the 5 Elements, such as the Celtic
tradition and the Chinese (although slightly different: wood,
fire, earth, metal and water). Not much is actually written
about the 5 Elements in Yoga, but they are believed to be
represented in the first 5 chakras (energy centres or "wheels
of light"), climbing in order from the root chakra to the throat
chakra.
TYPES OF YOGA
Types of yoga include hatha, Iyengar, vinyasa, hot yoga, and
ashtanga.
1. Vinyasa
Vinyasa yoga classes include many of the classic yoga poses,
like those in the sun salutation sequence. But instead of
holding still in poses, you 'flow,' between poses in continuous
movement, says Arundhati Baitmangalkar, lead teacher and
founder of the Aham Yoga studio. Moving fluidly from one
pose to another helps you sync up your breath with your
movement — creating a calming effect, says Baitmangalkar.
In fact, "many people find this style of yoga to be a kind of
moving meditation," says Jesal Parikh, yoga teacher and
founder of Yogawalla.
This kind of calming practice may be helpful for people with
conditions like anxiety and depression. In a small 2010 study,
people with depression had significantly decreased
symptoms after doing vinyasa yoga twice per week for two
months. Vinyasa yoga may also be a good option if you're
looking to build up your endurance. It's "often taught in a
strong and athletic way, creating a sweat-inducing,
cardiovascular effect," says Parikh. Studies show that vinyasa
yoga works well as
aerobic exercise — meaning it boosts your heart and
breathing rate. Getting this type of exercise is important for
your heart and lung health and can help prevent diseases like
diabetes and heart disease.
2. Ashtanga
Ashtanga yoga shares some elements with vinyasa yoga,
including the flowing movement and breathing style. But
while vinyasa classes are more varied, ashtanga has a set
sequence of poses that you can't deviate from,
Baitmangalkar says.
Ashtanga yoga classes also tend to place a greater emphasis
on meditation, Parikh says, which means it can have
additional benefits for your mental health. For example, a
small 2017 study found that people who did ashtanga yoga
twice per week for nine weeks had significant improvements
in their self-esteem, and decreased symptoms of depression
and anxiety.
3. Hatha
Traditionally, hatha yoga is an umbrella term that
encompasses many different styles of yoga. "Most styles of
yoga we know today are considered Hatha yoga," Parikh
says. This includes vinyasa, hot yoga, ashtanga, and iyengar
styles. But in the western world, a hatha yoga class generally
means that you will be holding poses for longer periods of
time, compared with a style like vinyasa, Baitmangalkar says.
For example, in vinyasa practice, you might hold a pose for
only a few seconds, while Hatha poses can last for over a
minute. Hatha yoga poses may be performed while standing,
sitting, or lying down. And because you're holding them for
longer periods, it can help you build strength and improve
balance.
4. Iyengar
Iyengar yoga is another slow style of yoga, where you hold
poses for longer periods, but it also includes physical props
like yoga blocks and straps. "Iyengar yoga is a system of yoga
where the emphasis is on precise alignment of the body,"
Baitmangalkar says. Iyengar can be a great option if you don't
have full mobility in your body because yoga props can help
you get into proper alignment. "The Iyengar style of yoga was
one of the first to accommodate physical limitations," Parikh
says. Studies show that regularly practicing Iyengar yoga may
help relieve symptoms of conditions like chronic lower back
pain and osteoarthritis of the knees.
5. Hot yoga
Hot yoga is another yoga style with a more rigid sequence. In
hot yoga classes, you will generally do two sets involving a
series of 26 poses in 104 °F heat, Parikh says.
Hot yoga is sometimes called Bikram yoga, but many studios
have moved away from using this name after criminal
allegations have been raised about Bikram Choudhury, the
founder of the practice. While the heat can be intimidating,
hot yoga devotees feel that it can offer a mood boost. "Those
who practice this style of yoga often feel the positive effects
of the increased sweating of this practice, sometimes
described as 'euphoric,'" says Parikh. The hot temperature
may also help to loosen muscles and improve flexibility. In a
small 2013 study, people who did hot yoga three times per
week for two months had significant improvements in the
flexibility of their hamstrings, lower back, and shoulders.