International Journal of Yoga, Physiotherapy and Physical Education

International Journal of Yoga, Physiotherapy and Physical Education

ISSN: 2456-5067; Impact Factor: RJIF 5.24
Received: 13-09-2019; Accepted: 14-10-2019
www.sportsjournal.in
Volume 4; Issue 6; November 2019; Page No. 38-41

Balancing Trigunas with yogic practices

Meena Jain
T Guest Faculty, Department of Physical Education, Mohanlal Sukhadia University, Udaipur, Rajasthan, India

Abstract
According to Ayurveda, the human body (the physical entity) is composed of three fundamental categories called Doshas,
Dhatus and Malas. The Doshas are three in number, the Dhatus are seven and the Malas are three. The three doshas
(Tridoshas) are Vata, Pitta and Kapha. Their psychological correlation has important role in functioning and behavioural
patterns of humans in the Trigunas-Sattva, Raja and Tama. The three gunas promote a different kind of temperaments based on
the dominance of one or the other guna. The awareness and conscious manipulation of the three gunas is a powerful way to
reduce stress, increase inner peace and lead towards enlightenment.
Trigunas in itself is not a physical quantity but its presence can be seen by three means
The action, we perform
The interaction behind the action
And the reaction.
We can work on balancing the Trigunas with careful and minute observations of these Trigunas, lies within us. Transform
Tamas into Rajas and when Rajas is attainted, balance it to bring focus on the Sattvaguna. Sattvikguna brings us closer to the
universal truth of oneness.

Keywords: Tridoshas, Trigunas, balancing, Satva, Raja, Tama, oneness

Introduction These Panch Maha Bhutas further fused together to form Tri
In the philosophy of yoga, all the matter in the universe doshas.
arises from the fundamental substrate- Prakriti. From this Both Charak and Sushruta state that the Tridoshas are a
ethereal Prakriti, the three primary Gunas (energies) combination of Panch Maha Bhutas.
emerges, creating the essential aspect of all nature- energy, Vata dosha is a combination of Akash and Vayu.
matter and consciousness. Pitta dosha is a combination of Agni and Jala.
The word Prakriti also consists of three root words Kapha dosha is a combination of Prithvi and Jala.
Pra means Sattva (lightness) Hence, the Vata dosha is a combination of Sattva and Rajas
Kr means Rajas (activity) guna, but referred to as predominance of Rajas guna.
Ti means Tamas (stability) Pitta Dosha is a combination of Sattva, Rajas and Tamas
Prakriti is thus composed of these three gunas: SATTVA, Guna but has a predominance of Sattva Guna.
RAJA and TAMA. Kapha dosha is a combination of Sattva and Tamas guna but
The concept of trigunas states back to Atharvaveda. has a predominance of Tamas guna.
It was discussed in Bhagavad-Gita and Sankhya Darshan Thus, we may conclude that the doshas in respect of gunas
too. exhibited by them due to the relative dominance of one or
In Ayurveda and Yoga, Guna is an element of reality that other panchmahabhutas.
can affect our psychological, emotional and de-energetic This trigunatmaka description of the constitution of Panch
states. Maha Bhuta is the most important aspect of philosophical
In Sanskrit, guna stands for quantity, tendency, peculiarity concept of gunas in science and medicine, having
and attributes. importance in concluding the behaviour exhibited by
In Sankhya Philosophy, the three gunas create an essential individuals on the dominance of one or the other Dosha or
component in which prakriti can manifest. Guna, that is constitutionally present in the person from
These trigunas combine in different composition to develop conception- referred to as the particular prakriti-Guna
the five basic elements of the body, which are also known as combination. This combination is unique to every person
Panch Maha Bhutas. These are and it is not changeable throughout his life.
Akash - (space) is predominant with Sattvaguna. Yoga practitioner should have the awareness of all the three
Vayu - (air) is predominant with Rajas guna. gunas to identify the personality of a person, which provides
Agni - (fire) is predominant with Sattva and Rajas guna. him a better way to make choices to be more balanced,
Jala - (Water) is predominant with Sattva and Tamas peaceful and harmonious, both on and off the yoga mat.
guna. Cultivating the ability to identify and understand the nature
Prithvi - (earth) is predominant with Tamas guna. of the trigunas bring us closer to seeing the universal truth

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of oneness. expansiveness and full of joy all at the same time for no
practical reason.
Triguna and Personality Sattva guna is symbolized with White Color.
The entire world is under the influence of Trigunas. The
people we observe are a combination of Trigunas, in Rajas Guna
different combinations and proportions. Trigunas never exist Rajas guna is a state of activity, energy, action, motion,
in isolation in a person and always act in conjunction with change and movement.
each other. Also they compete each other and the dominant The nature of Rajas Guna is of attraction and attachment
guna decides the personality of that person. and to bind to the results of the work.
Any changes in the physical, mental or psychological states Rajas Guna has the nature of being overactive in all. Other
of a person, has the roots in the Panch Maha Bhutas, which Rajasic qualities are: Anger, Euphoria, Anxiety, Fear,
compose the body as the base elements. Irritation, Worry, Restlessness, Stress, Courage,
Thus, Trigunas influences the personality of a person. Rumination, Full of activity and mental agitation.
Each guna exhibits certain characteristic qualities to the Rajas Guna symbolizes with Red color.
person, on that basis a person can be classified as belonging
to that particular guna type. Tamas Guna
Charak and Sushruta, both recognizes seven types of Tamas Guna is a state of intertia, darkness, inactivity and
categories(gunas) for all the people, depending on the materiality.
dominance of gunas in their bodies. Also, they are said to Tamas manifests from ignorance and mislead all beings
belong to a particular guna combination as follows: from their spiritual truths.
1. People with dominant sattva guna. Other Tamas Gunas are: Laziness, Disgust, Attachment,
2. People with dominant rajas guna. Depression, Helplessness, Doubt, Guilt, Shame, Hurt,
3. People with dominant tamasguna. Boredom, Addiction, Sadness, Apathy, Confusion, Grief,
4. People with dominant sattva and rajas guna Dependency and Heaviness.
combination. Tamas Guna symbolizes with Dark Colors.
5. People with dominant sattva and tamas guna
combination. Balancing Trigunas
6. People with dominant rajas and tamas guna Human mind’s psychological qualities are highly unstable
combination. and can fluctuate frequently between the Trigunas. The
7. People with balanced gunas. predominant guna of the mind acts as a lens that affect the
perceptions and perspectives of the world around us.
According to Yoga Sutras of Patanjali, the actual intention Thus, if mind is in Rajas Guna, it will experience world
of Yoga was to enhance Sattva guna(a calm yet alert state of events as chaotic, confusing and demanding and it will then
mind). have a strong tendency to continue to react to events in a
According to the Bhagavat Geeta (14-20), “when one rises Rajasic way.
above the trigunas that originate in the body, one is freed Therefore yogis, who have to make process along the path,
from birth, old age, diseases and death and attain must have to practice self-observation and discernment to
enlightenment”. witness and not react to the activities of the gunas.
Thus Yogi’s goal is to cultivate Sattva by practicing Yoga, Also, we must have the inner-strength and will-power to
but his ultimate goal is to transcend their misunderstanding continuously shift our thoughts and actions away from the
of the self with the trigunas and to be unattached to the good Tamas and Rajas towards Sattva that balance the purpose.
and the bad, the positive and the negative qualities of all Everything we eat, we think, we do, we observe, we see,
life. read and experience either pulls us close to the balance or
pushes us away from the balance.
Characteristics of Trigunas Through deliberate choices, we can keep ourselves out of
All living and non-living things have the characteristics of attachment, fear and restlessness, towards the balance and
Trigunas. The Trigunas are present in each and everything, generosity.
but vary in their relative amounts. Humans have the unique
ability to continuously alter the levels and Trigunas in body To Balance (Reduce) Tamas Guna
and mind. The gunas cannot be separated or removed but Tamas guna can be reduced or balanced through simple
can be consciously acted upon to encourage their increase or changes to yoga practices (asanas/poses), meditation, diet
decrease, through the interaction and under the influence of changes and lifestyle changes.
external environment, lifestyle practices, food and thoughts. Avoid tamasic foods, over-sleeping- over eating, inactivity,
passivity and fearful situations.
Sattva guna:
Sattva is the topmost of the Trigunas, that is achieved by the Asana/poses adjustments to balance Tamas:
Yogis, as it reduces Rajas and Tamas gunas and makes Regular asana practice will be very effective in reducing
liberation possible. Sattva guna is a state of harmony, tamas guna, but need to hold poses for less time and practice
balance, happiness and intelligence. Other Sattva qualities more vinyasa and sun- salutation type sequences.
are: delight, peace, lightness, wellness, freedom, love, Practicing back bends and balancing poses will be
compassion, equanimity, empathy, friendliness, calmness, energizing invigorating.
cheerfulness, focus, self control, satisfaction, trust, bliss, Minimize forward bending and shorten shavasana to reduce
fulfilment, gratitude, fearlessness, selflessness, feeling tamas guna.

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International Journal of Yoga, Physiotherapy and Physical Education http://www.sportsjournal.in

Pranayama for balance Dietary adjustments

To balance high amounts of tamas guna, practice Bhastrika Dietary adjustments have a powerful impact on balancing
pranayama. Rajas guna.
To balance moderate amounts of tamas guna practice Avoid eating on go and resist gobbing.
Kapalbhati. Properly sit down for the meal and eat slowly and feel
To balance mild amounts of tamas guna practice Nadi gratitude for the meal.
shodhana. Avoid bitter, sour, salty and spicy foods and emphasise on
sweet, pungent and stringent foods.
Meditation with movement Avoid fried, oily or greasy foods, warming foods.
The stillness or seated meditation can increase tamas guna. Consume watermelon, mint and cucumber.
That is why minimize meditation time or practice more Avoid sugar, caffeine and chocolates.
active or movement based meditations, such as walking
meditation, dynamic meditation. Kirtan/chanting prayers Life style adjustments
help us to balance tamas guna. The biggest lifestyle modification to consider for balancing
Rajas guna, is to slow down, do less and sleep and rest
Dietary adjustmments more.
Adjusting/changing diets, have the most powerful effect on Avoid busy and stimulating environments.
balancing Tamas guna. Talk less, listen more and engage in mindful
Refrain from over eating and try to consume a light diet communication.
with a lot of vegetables and fruits. Listen slow, calming music or enjoy silence.
Avoid all types of foods that make feel heavy. Try to spend more time near to nature or natural places.
Avoid foods that are difficult to digest, fermented, Avoid exposure to wind.
preserved, spoiled, chemically treated, over-processed or Seek cool and dimly lit environments.
refined. Practice karma yoga.
Minimize drugs, alcohols, caffeine and other stimulators.
Consume a lot of pure water. Balance sattva Guna
Sattva Guna can be balanced through simple modifications
Life style adjustments to Yoga practices, meditations, dietary changes & life style
1. Increase overall physical and mental activities. modifications.
2. Avoid over sleeping. All the yogic practices were developed to create Sattva
3. Try to wake up early in the morning (brahma muhurat), Guna in the mind & body.
get out of the house in open stimulating environment. Practicing yoga & leading Yogic lifestyle strongly cultivate
4. Make distance from screens (TV, mobile etc), Sattva Guna, gradually.
inactivity, passivity and fearful situations. A Sattva guni person can take better decisions & can lead a
5. Always try to be a part of good company/community. regulated & happy life.
6. Avoid wearing dark coloured clothes.
Asana practice
Balance rajas guna A restorative Yoga practice provides the physical & mental
Rajas guna can be balanced through simple changes/ balance that prevents stress & anxiety.
modifications to yoga practices, meditations, diet changes Hold poses longer & relax even deeper with access to deep
and life style changes. passive stretching.
Avoid Rajasic foods, over-exercising, over-work, over- Sukhasana, Marjaryasana, Bitikasana, Balasana,
consuming, loud music, over-thinking etc., expose more to Paschimottanasana, SuptaMatsyendraasana, etc intended to
sattva activities. be comfortable & calming and provides a great help to
restore balance.
Asana adjustments to balance rajas guna
Daily/ Regular asana practices will be very effective in Pranayamas
balancing Rajas guna, but need to hold poses for more time. Pranayama will purify Nadis, increase blood in eye & sinus
area & bring balance between the right & left sides of the
Pranayama to Cool and Calm Rajas Guna brain.
Sitkari and Shitali Pranayama are the most effective practice Anulom – Vilom will immediately bring calmness &
in calming down the practitioner. It will clear out the balance emotions.
agitating energy of rajas guna. Also try Ocean Sounding Kapal Bhati will purifis our nadis. It calms the mind down,
Breath, in case attention is distracted by outside noise or provides fresh energy, bring balance to emotions & gives
stimulation. more inner – strength.
Seated meditation will be very effective to disperse the As we go deeper in Pranayama – it leads to Dharana(
over-stimulating effect of rajas-guna, on the heart and mind. concentration) &Dhyana ( Meditation).
Practice calming meditation, like Inner Peace Meditation,
Third Eye Meditation and Heart-Chakra Meditation. Meditation
Practice Mantra meditation, in case of over active mind and No yoga practice would enable to undergo complete
lot of thinking. transformation without practicing Meditation & Pratyahara.
Practice Meta meditation, in case of excessive anger and Meditation will help in cleansing the consciousness by
bitterness in heart. detaching it from matter & activate the inner Buddha.

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Dietary Adjustments
Food we consume has a strong effect on the mind & body.
Sattvic diet is vegetarian, based on real, whole food.
Fresh fruits, fresh vegetables, grains, legumes, natural
sweeteners make us feel happy & peaceful.

Lifestyle Modifications
There are many ways to modify our lifestyle.
Cleanliness of body, clothes, places where we live, where
we work, altering with aromapathy, gentle music, sunlight,
soft lighting changes the vibes.
Swimming & walking in forest (Being in nature) brings us
near to Sattva guna.
Avoid night working. Awake in early morning (Brahma
muhurat), surround with Sattvic people, etc.
Develop a sense of gratitude, will drop small stresses &
desires & induce more lightness.
Enjoy activities & environment that produce happiness &
positive thoughts.

Conclusion
Sankhya Darshan states that everything in this life is
composed of the three gunas, within or without us. We all
have all the three gunas within us, in different proportions,
according to our lifestyles and bodytypes. The predominant
guna will decide the personality of the person, which will
depend on the diet, lifestyle and natural tendencies
according to the physical body.
The gunas make up our Prakriti, which is everything in our
ethereal Universe, consciousness, matter and energy. They
cannot be removed and they exist always.
In Yoga and Ayurveda, a guna is an element of reality that
can affect our psychological, emotional and energetic states.
Any imbalance or disease is a manifestation of too much
Rajas or too much Tamas. Therefore for a vibrant health
cultivate Sattva guna.
Yoga practices were formed with gunas in mind, and to
create Sattva in the mind and body. It is the physical and
mental practice we can use to consciously alter the levels of
the gunas in our mind and body.
Moderation is the key with the gunas. It always comes back
to balance.
Traditional text (Vedas, etc) suggests that we have to
develop Sattvic guna at the most.
But my opinion is that, it will be better to develop a balance
of the three gunas, so that, we Tamasically grounded to the
earth, Rajasically passionate to work and Sattvically
reaching for our ultimate goal of Self- Realization.

References
1. The Bhagwad Gita- by Swami Sivananda
2. The Yoga Sutras of Patanjali- by Edwin F. Bryant
3. Patanjali Yoga Sutras- by Swami Vivekananda
4. Hatha Yoga Pradipika (yoga elements) by Yogi
Swatmarama
5. Hatha Yoga by Yogi Ramacharaka
6. Light on Yoga- The Classic guide to Yoga by the
Worl,s foremost authority by B.K.S. Iyengar
7. Samkhya Philosophy by Nandalal Sinha (translator)
8. Astanga Hrdayam of Vagbhata by Sutra Sthana
9. Charak Samhita by Dr. Om Prakash Saxena
10. Illustrated Sushruta Samhita by K.R. SrikanthaMurti

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