Yoga and it's important

 𝙔𝙤𝙜𝙖'𝙨 𝙍𝙚𝙡𝙚𝙫𝙖𝙣𝙘𝙚 𝙞𝙣 𝙩𝙝𝙚 𝙈𝙤𝙙𝙚𝙧𝙣 𝙏𝙞𝙢𝙚𝙨:

Yoga is a science of life that must be integrated into daily activities. It benefits people on all levels-physical, mental, emotional, social, and spiritual. For instance, it teaches us how to think, act, and develop into fully mature individuals. It creates a state of harmony between the body and mind. 

Yoga is an art form as well as a science.The word ‘yoga’ is derived from the Sanskrit word ‘yuj’ meaning to join, to yoke, and to unite. It is an ancient system of self-development and natural process of evolution of human beings. 

Now a days, the word yoga has a strong impact on human life. The ultimate purpose of yoga is the attainment of human growth. Yoga has been established as a new field in education system. It helps in achieving higher state of consciousness on the evolution of an individual's development. It is the discipline of body and mind.

Children are exposed to excessive stress in a variety of settings, including the playground, family, and school. Their physical, mental, and emotional health are all affected by this stress. Long-term health risks that cause issues also give rise to psychosomatic illnesses and social discontent.

All these problems originate due to imbalance between our physical, mental and spiritual levels. They are closely related to materialistic way of life. Attachment and endless ambitions are the two primary cause of our sufferings. The Upanishads describe yoga as a way to achieve a higher state of consciousness calm the mind and manifest knowledge. 

Yoga establishes the activities of a healthy state of body, mind and harmonious interpersonal relationships.Because of an unhealthy lifestyle a child overall development is stopped which results in poor health. Yoga works on various aspects of human body and mind and helps to improve self awareness, self-control, relaxation, concentration, flexibility and coordination. 

𝙃𝙞𝙨𝙩𝙤𝙧𝙮 𝙖𝙣𝙙 𝙙𝙚𝙫𝙚𝙡𝙤𝙥𝙢𝙚𝙣𝙩 𝙤𝙛 𝙮𝙤𝙜𝙖:

Yoga has a very long history and in terms of legacy it is as old as human civilisation. Its history is also linked with the vedas and upanishads.

Yoga had a special place during the Indus Valley Civilisation (2000 B.C). The stone seals restored from the sites of the Indus Valley Civilisation depict the practice of Yoga during old days.

The word yoga is frequently referred in all the four Vedas Rigveda, Yajurveda, Samveda and Atharvaveda. Moksha is the ultimate goal of yoga, which is well explained in the Upanishads. The teaching of Buddha (Arya Asthangic Marga) and Jainism (five great vows) are the two pillars of yoga tradition. These two had greatly contributed to the development of yoga.

The epics: Ramayana and Mahabharata have numerous references about yoga. The Bhagavad Gita is considered as a classical treatise on yoga.

There is also description of Yoga in Shad Darshans. Maharishi Sage Patanjali had codified the comprehensive system of Yoga around second century B.C. Patanjali gave the concept of eight limbs of yoga called as Ashtang Yoga.

Nath culture also played an important role in the development of the Hatha Yoga Tradition. Hatha Yoga deals with day-to-day health related problems and emphasised on the human body and mind. The famous scriptures of Hatha Yoga are Hatha Yoga Pradeepika, Gheranda Samhita, Hatha Ratnavali, Shiva Samhita, Siddha Siddhanta Paddhati, etc. Nineteenth century gurus, such as, Ramakrishna Parmahansa, Swami Vivekananda, Maharishi Aurobindo and Ramana Maharishi preached yoga to the masses. 

𝙎𝙘𝙝𝙤𝙤𝙡𝙨 𝙤𝙛 𝙔𝙤𝙜𝙖

The basic goal of yoga is thus to attain bliss and also to provide 

true knowledge about human beings. In order to attain the 

above goals, various thoughts, ideas and opinions were given by 

seers which are known as the schools of yoga. These are—

𝙆𝙖𝙧𝙢𝙖 𝙔𝙤𝙜𝙖 (𝙋𝙖𝙩𝙝 𝙤𝙛 𝘼𝙘𝙩𝙞𝙤𝙣) 

Karma Yoga is one of the main streams of yoga. Karma literally means action. The aim of Karma Yoga is attaining union with the higher-self by harmonising the actions. 

Karma Yoga inspires the person to perform the work to the best of their abilities without any attachment or expectation of the results. The concept of Karma Yoga and its practice are mentioned in the Bhagavad Gita. This stream of yoga emphasises the following.

• Karma as duty: Karma Yoga lays emphasis on doing karma or action as duty. When an act is performed dutifully with total involvement, it leads to joy and happiness. 

• Karma Sukaushalam: Karma Yoga states that yoga means a skilled action. Actions should be done efficiently. Actions performed with full concentration and detachment brings efficiency.

• Nishkama Karma: Nishkama Karma means action which is free from personal motives and is performed as a duty. This attribute emphasises that actions should be performed without any expectations of the results.

𝙅𝙣𝙖𝙣𝙖 𝙔𝙤𝙜𝙖 ( 𝙋𝙖𝙩𝙝 𝙤𝙛 𝙠𝙣𝙤𝙬𝙡𝙚𝙙𝙜𝙚) 

• Jnana Yoga is related to the knowledge of ‘self’, the world and realisation of ultimate reality or truth. Jnana Yoga, thus is a path of philosophy that uses intellect and helps to gain knowledge and keeps the person away from avidya.

• Avidya (ignorance) is the main cause of pain, misery and sufferings in life. A person because of avidya (ignorance) identifies himself with various names, and forms such as body, mind, race and nationality, etc., and remains in pursuit of worldly possessions. 

This knowledge develops discriminating knowledge (Viveka) that will help to remove the veil of avidya, enables the one to discriminate between reality and unreality. (appearance) and guides towards the path of real happiness and bliss.

• The main aim of the Jnana Yoga, thus is to overcome the avidya (ignorance) so that one can understand and distinguish between the real and unreal. The three important stages of Jnana Yoga are shravan (adequate hearing), Manana (constant remembrance) and Nidhidhyasana (contemplation or meditation).

𝙍𝙖𝙟𝙖 𝙔𝙤𝙜𝙖 (𝙋𝙖𝙩𝙝 𝙤𝙛 𝙋𝙨𝙮𝙘𝙝𝙞𝙘 𝘾𝙤𝙣𝙩𝙧𝙤𝙡 )

The science of Raja Yoga proposes a practical and scientific method of reaching the truth. Raja Yoga, the path of psychic control is a systematic process of culturing mind. 

It is aimed to develop dormant potential of the personality.

Raja Yoga discusses the way of controlling and modification of mind (chittavrittis).

Abhyasa (continuous practice) and viaragya (detachment) are also emphasised in Raja Yoga for the control of chittavrittis and spiritual practices.

Raja Yoga is based on Ashtanga Yoga (eight limbed Yoga) as propounded by Maharishi Patanjali. All the eight limbs of yoga work on various levels of human personality.

𝘽𝙝𝙖𝙠𝙩𝙞 𝙔𝙤𝙜𝙖 ( 𝙋𝙖𝙩𝙝 𝙤𝙛 𝘿𝙚𝙫𝙤𝙩𝙞𝙤𝙣) 

Bhakti Yoga (path of devotion) is a systematic method of engaging the mind in the practice of divine love. Bhakti means selfless and unconditional love to god. This mode of worship consists of unending and loving remembrance of God. The person merges himself/ herself with the God. 

The attitude of love and devotion has the softening effect on minds and calms down the mind . There are nine forms of Bhakti yoga mentioned in ancient text.  These are Shravan, Kritan, Smaran, Padsevan, It is aimed to develop dormant potential of the personality.

Raja Yoga discusses the way of controlling and modification of mind (chittavrittis).

Abhyasa (continuous practice) and viaragya (detachment) are also emphasised in Raja Yoga for the control of chittavrittis and spiritual practices.

Raja Yoga is based on Ashtanga Yoga (eight limbed Yoga) as propounded by Maharishi Patanjali. All the eight limbs of yoga work on various levels of human personality.

Bhakti yoga (Path of Devotion)

Bhakti Yoga (path of devotion) is a systematic method of engaging the mind in the practice of divine love. Bhakti means selfless and unconditional love to god. This mode of worship consists of unending and loving remembrance of God. The person merge himself/herself with the God. 

The attitude of love and devotion has the softening effect on emotions and calm down the mind . 

There are nine forms of Bhakti Yoga mentioned in ancient text.   

 These are Shravan, Kirtan, Smaran, Padsevan, Archana, Vandana, Dasya, Sakhya, Atmanivedan.

𝙂𝙪𝙞𝙙𝙚𝙡𝙞𝙣𝙚𝙨 𝙛𝙤𝙧 𝙔𝙤𝙜𝙖 𝙋𝙧𝙖𝙘𝙩𝙞𝙘𝙚𝙨

Before starting a yogic practice, it is essential to follow these guidelines:

 1.  Ensure the cleanliness of surroundings, body, and mind.

   

   2. Perform yogic practices in a calm and quiet atmosphere with a relaxed body and mind.

3. Perform these practices on empty stomach . 

Ensure that the bladder and bowels are emptied before starting.

 4.Do not perform yogic practice on an uneven surface.

  Use a mattress, durry, or folded blanket for practice.

5.Wear light and comfortable cotton clothes to facilitate easy body movements.

6 Avoid practicing yoga in a state of exhaustion, illness, or when in a hurry.

𝘿𝙪𝙧𝙞𝙣𝙜 𝙩𝙝𝙚 𝙥𝙧𝙖𝙘𝙩𝙞𝙘𝙚𝙨:

1.Beginning the session with a prayer helps create a conducive environment and relaxes the mind.

2.Perform the practice slowly with awareness of the body and breath, incorporating relaxation.. 

3.Always breathe through the nostrils unless instructed otherwise.

4. Observe your body movements and avoid straining too much. Practice within your own capacity.

5. Regular practice is essential for good results.

6. During pregnancy and menstruation consult a doctor before practices yoga. 

𝘼𝙛𝙩𝙚𝙧 𝙥𝙧𝙖𝙘𝙩𝙞𝙘𝙚𝙨: 

• Bath may be taken only after 15 to 30 minutes of

the yoga practices.

• Light food may be taken only after 15 to 30 minutes of yoga practice.

• After each practice session, shavasana should be practised as per need. 

• Yoga session should end with meditation followed by deep silence and then Shanti Path. 

𝘿𝙞𝙛𝙛𝙚𝙧𝙚𝙣𝙩 𝙩𝙮𝙥𝙚𝙨 𝙤𝙛 𝙔𝙤𝙜𝙖 𝙖𝙧𝙚:

𝙔𝙤𝙜𝙖 𝙛𝙤𝙧 𝙝𝙚𝙖𝙡𝙩𝙝: 

𝙈𝙤𝙪𝙣𝙩𝙖𝙞𝙣 𝙥𝙤𝙨𝙚 (𝙏𝙖𝙙𝙖𝙨𝙖𝙣𝙖) 

Mountain Pose is a foundational yoga pose that helps improve posture, balance, and focus.

• How to do it:

a. Stand with your feet together, arms at your sides.

b. Distribute your weight evenly across both feet.

c. Engage your thigh muscles and lift your kneecaps.

d. Lengthen your spine and lift your chest.

e. Reach your arms overhead, keeping them parallel with your palms facing each other.

f. Hold for 30 seconds to 1 minute, breathing deeply. 

Tadasan

𝘿𝙤𝙬𝙣𝙬𝙖𝙧𝙙 𝙁𝙖𝙘𝙞𝙣𝙜 𝘿𝙤𝙜 𝙥𝙤𝙨𝙚 ( 𝘼𝙙𝙝𝙤 𝙈𝙪𝙠𝙝𝙖 𝙎𝙫𝙖𝙣𝙖𝙨𝙖𝙣𝙖 ) 

This pose stretches the entire body, strengthens the arms and legs, and relieves tension.

• How to do it:

a. Start on your hands and knees, with your wrists under your shoulders and knees under your hips.

b. Spread your fingers wide and press firmly into your palms.

c. Tuck your toes under and lift your hips towards the ceiling.

d. Straighten your legs as much as possible without locking your knees.

e. Hold for 1-3 minutes, breathing evenly.

𝙒𝙖𝙧𝙧𝙞𝙤𝙧 𝙄  (𝙑𝙞𝙧𝙖𝙗𝙝𝙖𝙙𝙧𝙖𝙨𝙖𝙣𝙖 𝙄) 

Warrior I is a powerful pose that strengthens the legs, opens the hips, and improves concentration.

• How to do it:

a. Begin in Mountain Pose.

b. Step your left foot back about 3-4 feet, turning your left foot slightly outward.

c. Bend your right knee so that it's directly above your right ankle.

d. Raise your arms overhead, keeping your shoulders down.

e. Hold for 30 seconds to 1 minute, then switch sides.

𝙏𝙧𝙚𝙚 𝙥𝙤𝙨𝙚(𝙑𝙧𝙠𝙨𝙖𝙨𝙖𝙣𝙖) 

Tree Pose enhances balance, stability, and focus, while also strengthening the legs.

• How to do it:

a. Start in Mountain Pose.

b. Shift your weight onto your left foot.

c. Place the sole of your right foot against your inner left thigh or calf (avoid the knee).

d. Bring your hands together in prayer position at your chest.

e. Hold for 30 seconds to 1 minute, then switch 𝙨𝙞𝙙𝙚𝙨. 

𝘾𝙝𝙞𝙡𝙙𝙨 𝙥𝙤𝙨𝙚  (𝘽𝙖𝙡𝙖𝙨𝙖𝙣𝙖) 

Child's Pose is a restorative pose that helps relax the body and mind, stretch the back, and relieve stress.

• How to do it:

a. Start on your hands and knees.

b. Spread your knees wide apart, keeping your big toes touching.

c. Sit back on your heels and stretch your arms forward.

d. Rest your forehead on the mat and breathe deeply.

e. Hold for 1-3 minutes.

𝙔𝙤𝙜𝙖 𝙛𝙤𝙧 𝙋𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙛𝙞𝙩𝙣𝙚𝙨𝙨:

1. Sun Salutations (Surya Namaskar)

Sun Salutations are a series of 12 yoga poses performed in a sequence to create a flow of movement. They are excellent for warming up the body and improving overall strength and flexibility.

• How to do it:

a. Begin in Mountain Pose (Tadasana).

b. Inhale and raise your arms overhead into an Upward Salute (Urdhva Hastasana).

c. Exhale and fold forward into a

Standing Forward Bend (Uttanasana).

d. Inhale to a Halfway Lift (Ardha uttanasa)

e. Exhale and step back into a Plank Pose.

f. Lower down into Chaturanga Dandasana.

g. Inhale into Upward-Facing Dog (Urdhva Mukha Svanasana).

h. Exhale into Downward-Facing Dog (Adho Mukha Svanasana).

i. Step forward into a Halfway Lift, then exhale back into Standing Forward Bend.

j. Inhale back to Upward Salute.

k. Exhale and return to Mountain Pose.

l. Repeat the sequence 5-10 times.

2. Plank Pose (Phalakasana)

Plank Pose is a core-strengthening pose that engages multiple muscle groups, including the arms, shoulders, back, and legs.

• How to do it:

a. Start on your hands and knees.

b. Step your feet back to form a straight line from your head to your heels.

c. Keep your wrists directly under your shoulders.

d. Engage your core and hold for 30 seconds to 1 minute.

3. Warrior II (Virabhadrasana II)

Warrior II strengthens the legs and arms, opens the hips, and enhances stamina.

• How to do it:

a. Begin in Mountain Pose.

b. Step your left foot back about 3-4 feet, turning your left foot out 90 degrees.

c. Bend your right knee so it's directly over your right ankle.

d. Extend your arms parallel to the floor, palms facing down.

e. Gaze over your right hand and hold for 30 seconds to 1 minute, then switch sides

4. Boat Pose (Navasana)

Boat Pose is excellent for strengthening the core, improving balance, and toning the abdominal muscles.

• How to do it:

a. Sit on the floor with your knees bent and feet flat on the ground.

b. Lean back slightly and lift your feet off the ground.

c. Extend your legs to form a V shape with your body.

d. Extend your arms forward, parallel to the ground.

e. Hold for 30 seconds to 1 minute, keeping your core engaged.

5. Bridge Pose (Setu Bandhasana)

Bridge Pose strengthens the back, glutes, and legs while opening the chest and shoulders.

• How to do it:

a. Lie on your back with your knees bent and feet hip-width apart.

b. Place your arms at your sides, palms facing down.

c. Press into your feet and lift your hips towards the ceiling.

d. Clasp your hands under your back and press your arms into the floor.

e. Hold for 30 seconds to 1 minute, then slowly lower down.

𝙔𝙤𝙜𝙖 𝙛𝙤𝙧 𝙘𝙤𝙣𝙘𝙚𝙣𝙩𝙧𝙖𝙩𝙞𝙤𝙣:

1. Tree Pose (Vrksasana)

Tree Pose is a balancing pose that enhances focus, stability, and mental clarity.

• How to do it:

a. Begin in Mountain Pose (Tadasana).

b. Shift your weight onto your left foot and lift your right foot, placing it on your inner left thigh or calf (avoid the knee).

c. Bring your hands together in prayer position at your chest.

d. Find a point to focus on and hold for 30 seconds to 1 minute, then switch sides.

2. Eagle Pose (Garudasana)

Eagle Pose requires deep concentration to maintain balance and coordination, making it excellent for mental focus.

• How to do it:

a. Start in Mountain Pose.

b. Bend your knees slightly and lift your right leg over your left, hooking your right foot behind your left calf.

c. Extend your arms forward and cross your left arm over your right, bringing your palms together.

d. Hold for 30 seconds to 1 minute, focusing on your breath, then switch sides.

3. Seated Forward Bend (Paschimottanasana)

This pose calms the mind, relieves stress, and helps improve focus.

• How to do it:

a. Sit on the floor with your legs extended straight in front of you.

b. Inhale and lengthen your spine.

c. Exhale and hinge at your hips, reaching for your feet or shins.

d. Hold for 1-3 minutes, focusing on your breath and allowing your mind to relax.

4. Bridge Pose (Setu Bandhasana)

Bridge Pose not only strengthens the body but also helps calm the mind and improve focus.

• How to do it:

a. Lie on your back with your knees bent and feet hip-width apart.

b. Place your arms at your sides, palms facing down.

c. Press into your feet and lift your hips towards the ceiling.

d. Clasp your hands under your back and press your arms into the floor.

e. Hold for 30 seconds to 1 minute, focusing on your breath.

5. Corpse Pose (Savasana)

Savasana is a restorative pose that helps integrate the benefits of your yoga practice and promotes deep relaxation and mental clarity.

• How to do it:

a. Lie flat on your back with your legs extended and arms at your sides, palms facing up.

b. Close your eyes and take slow, deep breaths.

c. Allow your body to relax completely and clear your mind.

d. Stay in the pose for 5-10 minutes, focusing on your breath and letting go of any tension.

Yoga is a holistic practice that offers immense benefits for both the mind and body. Whether you're looking to improve physical fitness, enhance concentration, or simply find a moment of peace in a busy day, yoga provides the tools to achieve these goals. The poses and breathing exercises highlighted in this blog are just the beginning of what yoga can offer. By incorporating regular yoga practice into your routine, you can cultivate a stronger, more flexible body and a clearer, more focused mind. Remember, the key to reaping the benefits of yoga is consistency and mindfulness in your practice.

Stay dedicated to your journey, and let yoga transform your life for the better.