YOGA & MEDITATION

YOGA

HISTORY OF YOGA

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
science 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 Self-realization, 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.
History:

The practice of Yoga is believed to have started with the very dawn of
civilization. The science of yoga has its origin thousands of years ago, long
before the first religions or belief systems were born. In the yogic lore, Shiva is
seen as the first yogi or Adiyogi, and the first Guru or Adi Guru. Several
Thousand years ago, on the banks of the lake Kantisarovar in the Himalayas,
Adiyogi poured his profound knowledge into the legendary Saptarishis or
"seven sages”. The sages carried this powerful yogic science to different parts
of the world, including Asia, the Middle East, Northern Africa and South
America. Interestingly, modern scholars have noted and marvelled at the close
parallels found between ancient cultures across the globe. However, it was in
India that the yogic system found its fullest expression. Agastya, the Saptarishi
who travelled across the Indian subcontinent, crafted this culture around a core
yogic way Of life

Conclusion:

Yoga works on the level of one’s body, mind, emotion and energy. This has
given rise to four broad classifications of Yoga: karma yoga, where we utilize
the body; bhakti yoga, where we utilize the emotions; gyana yoga, where we
utilize the mind and intellect and,
kriya yoga, where we utilize the energy. Each system of Yoga we practice
would fall within the gamut of one or more of these categories. Every individual
is a unique combination of these four factors. "All the ancient commentaries on
Yoga have stressed that it is essential to work under the direction of a Guru.”
The reason being that only a Guru can mix the appropriate combination of the
four fundamental paths, as is necessary for each seeker.Yoga
Education:Traditionally, Yoga Education was imparted by knowledgeable,
experienced, and wise persons in the families (comparable with the education
imparted in convents in the west) and then by the Seers
(Rishis/Munis/Acharyas) in Ashramas (compared with monastries). Yoga
Education, on the other hand, aims at taking care of the individual, the 'Being'.
It is presumed that a good, balanced, integrated, truthful, clean, transparent
person will be more useful to oneself, family, society, nation, nature and
humanity at large. Yoga education is 'Being oriented'. Details of working with
'being oriented' aspect have been outlined in various living traditions and texts
and the method contributing to this important field is known as 'Yoga'.

WHAT IS YOGA ?

Definition:

Yoga is a holistic discipline originating from ancient Indian philosophy which

encompassing a variety of Physical, Mental, and Spiritual practices.

It typically involves Physical postures (asanas), Breathing techniques

(pranayama), and Meditation, with the aim of achieving harmony between
Mind, Body, and Spirit.

While yoga is often associated with physical fitness and flexibility, its deeper
principles include Self-awareness, Mindfulness, and the Cultivation of inner
peace.

BENEFITS OF YOGA
According to 2012 survey, 94% of adults who practice yoga do so for wellness
reasons.

Yoga has many physical and mental benefits including:

 Attainment of perfect equilibrium and harmony.

 Promotes self- healing
 Removes negative blocks from the mind and toxins from the body.
 Enhances personal power.
 Increases self-awareness
 Helps in Attention, Focus and Concentration,
 Reduces stress and tension in the physical body by activating the
parasympathetic nervous system.
 Improves Sleep,Enhancing Overall well being and Quality of life

TWO FUNDAMENTAL CONCEPTS OF YOGA

1) YAMAS

2) NIYAMAS

Yamas and Niyamas are two fundamental concepts in yoga philosophy that
provide guidelines for ethical and moral conduct, both towards oneself and
towards others.

1) Yamas: The Yamas are ethical guidelines or restraints that are often
described as the "don'ts" of yoga. There are five Yamas:

 Ahimsa – ‘Non violence’

 Satya – ‘Truthfulness’
 Asteya – ‘Non-stealing’
 Brahmacharya – ‘Continence’ or ‘Right use of energy’
 Aparigraha – ‘Non Greed’ or ‘Non-attachment‘

a.Ahimsa (Non-violence): Ahimsa encourages practitioners to cultivate

compassion and kindness towards all beings, avoiding harm in thought, speech,
and action.

b. Satya (Truthfulness): Satya emphasizes honesty and integrity in one's

thoughts, words, and actions, encouraging practitioners to speak and act
truthfully.

c. Asteya (Non-stealing): Asteya discourages stealing in all its forms, whether it

be material possessions, time, or energy, and promotes the practice of
generosity and contentment.

d. Brahmacharya (Moderation): Brahmacharya encourages moderation and

balance in all aspects of life, including the control of one's senses and the
conservation of energy.

e. Aparigraha (Non-attachment): Aparigraha teaches non-attachment to material

possessions and desires, fostering contentment and detachment from worldly
attachments.

2)Niyamas: The Niyamas are personal observances or practices that are often
described as the "dos" of yoga. There are also five Niyamas:
 Saucha- ‘Cleanliness’
 Santosha- ‘Contentment’
 Tapas -’Discipline’
 Svadhyaya -’Self-study’
 Ishvara Pranidhana-’Surrender to a Higher Power’

a. Saucha (Cleanliness): Saucha emphasizes cleanliness and purity, both

externally and internally, including cleanliness of the body, environment, and
mind.

b. Santosha (Contentment): Santosha promotes contentment and gratitude for

what one has, regardless of external circumstances, cultivating a sense of inner
peace and fulfillment.

c. Tapas (Discipline): Tapas encourages self-discipline, perseverance, and

dedication to one's spiritual practices, enabling personal growth and
transformation.

d. Svadhyaya (Self-study): Svadhyaya involves self-reflection, study of sacred

texts, and continuous learning, fostering self-awareness, wisdom, and spiritual
growth.

e. Ishvara Pranidhana (Surrender to a Higher Power): Ishvara Pranidhana

encourages surrendering to a higher power or divine presence, acknowledging
that there is something greater than oneself and aligning one's actions with the
divine will.
By practicing the Yamas and Niyamas, individuals aim to cultivate ethical
conduct, self-discipline, and spiritual growth, ultimately leading towards greater
harmony and balance in life.

MEDITATION

Definition:

According to APA,Meditation is defined as a profound and extended

contemplation or reflection in order to achieve focused attention or an otherwise
altered state of consciousness and to gain insight into oneself and the world.
(APA, .2018)

Meditation is a practice that involves training the mind to achieve a state of

mental clarity, emotional calmness, and increased focus. It has been practiced
for thousands of years in various cultures and religious traditions, including
Hinduism, Buddhism, Taoism, and Christianity, among others.

There are numerous techniques and styles of meditation, but most involve
focusing the mind on a particular object, thought, or activity to achieve a state
of mindfulness or heightened awareness. Common meditation practices include
mindfulness meditation, where one focuses on the present moment and observes
thoughts and sensations without judgment; concentration meditation, where
attention is focused on a single point such as the breath or a mantra; and loving-
kindness meditation, where one cultivates feelings of compassion and goodwill
towards oneself and others.
Research has shown that regular meditation practice can have numerous
benefits for mental and physical health, including reducing stress, anxiety, and
depression, improving concentration and attention, enhancing emotional well-
being, and even boosting the immune system.

Many people find meditation to be a valuable tool for promoting relaxation,

self-awareness, and overall well-being. It can be practiced individually or in
group settings, and there are many resources available, including books, apps,
and guided meditation recordings, to help beginners get started and deepen their
practice.
窗体顶端

窗体底端

Types of Meditation

1) Mindfulness meditation:

Mindfulness meditation is a mental training practice that teaches to slow down

racing thoughts, let go of negativity, and calm both your mind and body. It
combines meditation with the practice of mindfulness, which can be defined as
a mental state that involves being fully focused on "the now" and thus can
acknowledge and accept our thoughts, feelings, and sensations without
judgment.

Techniques can vary, but in general, mindfulness meditation involves deep

breathing and awareness of body and mind. Practicing mindfulness meditation
 doesn't require props or preparation (no need for candles, essential oils, or
mantras, unless you enjoy them). To get started, all you need is a comfortable
place to sit, three to five minutes of free time, and a judgment-free mindset.

2)Spiritual Meditation

Spiritual meditation is a form of meditation that focuses on connecting with a

higher power, the divine, or one's inner spirit. It often involves practices that
aim to deepen one's relationship with the sacred or transcendental aspects of
existence. While different spiritual traditions may have their unique approaches,
the essence of spiritual meditation typically involves seeking inner peace,
insight, and a sense of unity with the universe or a higher power.

Focused meditation, also known as concentration meditation, is a mindfulness

practice that involves directing one's attention to a single point of focus. By
concentrating on this focal point, practitioners aim to quiet the mind, increase
awareness, and develop mental clarity. This type of meditation cultivates the
ability to sustain attention and build concentration skills, which can have
numerous benefits for mental well-being.

3)Focused Meditation

Here are some common focal points used in focused meditation:

.
Breath: Observing the natural rhythm of the breath as it enters and leaves the
body. This is one of the most common focal points in meditation practices and
is known for its calming effects on the mind.
.
.
Mantra: Repetition of a word, phrase, or sound (mantra) to anchor the mind
and prevent it from wandering. Mantras can be traditional Sanskrit phrases,
affirmations in any language, or simple sounds like "om."
.
.
Visualizations: Imagining a specific object, scene, or symbol in vivid detail.
This could be a candle flame, a serene natural setting, or a geometric shape.
.
.
Body Sensations: Bringing awareness to physical sensations in the body, such
as the feeling of sitting or the sensation of the breath moving through the
nostrils.
.
.
External Objects: Focusing on an external object in the environment, such as a
candle flame, a flower, or a piece of artwork.
.
.
Sound: Concentrating on a particular sound, such as the ticking of a clock, the
chirping of birds, or the sound of flowing water.

3) Movement meditation

It is also known as mindful movement or moving meditation, is a practice that

combines meditation with physical movement. Unlike traditional seated
meditation where the body remains still, movement meditation involves
engaging the body in deliberate, mindful movements to cultivate awareness,
presence, and inner peace.

There are various forms of movement meditation, each emphasizing different

types of movement and mindfulness techniques. Some common practices
include:

.
Tai Chi: An ancient Chinese martial art characterized by slow, flowing
movements coordinated with deep breathing and mindfulness. Tai Chi promotes
relaxation, balance, and flexibility while cultivating a meditative state of mind.
.
.
Qi Gong: Similar to Tai Chi, Qi Gong is a Chinese practice that involves gentle
movements, breathing exercises, and visualization techniques to cultivate qi
(life energy) and promote physical, mental, and spiritual well-being.
.
.
Yoga: While yoga encompasses a wide range of practices, many yoga styles
incorporate elements of movement meditation. Vinyasa, Hatha, and Kundalini
yoga, among others, emphasize synchronized movement with breath awareness
to promote mindfulness and inner harmony.
.
.
Walking Meditation: Walking can be a form of meditation when practiced
mindfully. In walking meditation, practitioners focus their attention on the
sensations of walking, such as the movement of the feet, the rhythm of the
breath, and the surrounding environment.
.
.
Dance Meditation: Dance can be a powerful form of self-expression and
meditation. Dance meditation involves moving the body freely and
spontaneously, allowing emotions, thoughts, and energy to flow without
judgment
.
Mantra meditation is a form of meditation that involves the repetition of a
specific word, phrase, or sound, known as a mantra, to focus the mind and
induce a meditative state. Mantra meditation has roots in various spiritual and
religious traditions, including Hinduism, Buddhism, and Sikhism, but it is also
practiced independently of any particular religious affiliation.

Here's how mantra meditation typically works:

.
Choosing a Mantra: Practitioners select a mantra that resonates with them
personally or one that holds significance in their tradition. Mantras can be
traditional Sanskrit phrases, such as "Om," "So Hum" (I am), or "Om Mani
Padme Hum," or they can be simple words or affirmations in any language.
.
.
Repetition: Sitting comfortably in a quiet space, practitioners repeat the chosen
mantra silently or aloud with focused attention. The repetition of the mantra
helps to anchor the mind and prevent it from wandering.
.
.
Focusing the Mind: As the practitioner continues to repeat the mantra, they
gently redirect their attention back to the mantra whenever the mind starts to
wander or thoughts arise. The goal is to maintain concentration on the sound
and vibration of the mantra.
.
.
Deepening Awareness: With consistent practice, mantra meditation can lead to
a deepening sense of inner peace, stillness, and heightened awareness. Some
practitioners may also experience insights, emotional release, or states of
profound tranquility.
.
.
Integration: Mantra meditation can be practiced for a specific duration, such as
10 or 20 minutes, or integrated into daily life as a way to center oneself and
cultivate mindfulness in everyday activities.
.
Process of Meditation

Meditation is a practice that involves focusing the mind and eliminating

distractions to achieve a state of deep relaxation and heightened awareness.
Prepare Your Space: Find a quiet and comfortable place where you can sit or lie
down without being disturbed. You may choose to sit on a cushion or chair with
your back straight, or lie down in a comfortable position. Ensure that the
temperature and lighting in the room are conducive to relaxation.

 Get Comfortable: Close your eyes and take a few deep breaths to relax your
body and mind. Allow your muscles to loosen and release any tension you
may be holding. Find a posture that feels comfortable and sustainable for the
duration of your meditation session.

 Focus Your Attention: Choose a focal point for your attention, such as your
breath, a mantra, a visual object, or the sensations in your body. Direct your
attention to this focal point and gently bring your mind back to it whenever
you notice it wandering.

 Breathe Mindfully: If you're using your breath as your focal point, observe
the Natural rhythm of your breathing without trying to control it. Notice the
sensations of the breath as it enters and leaves your body, focusing on the
rise and fall of your abdomen or the sensation of air passing through your
nostrils.

 Cultivate Awareness: As you continue to focus on your chosen focal point,

be aware of any thoughts, emotions, or sensations that arise in your mind
and body. Instead of getting caught up in these distractions, simply observe
them with curiosity and Non-judgmental awareness, allowing them to come
and go without attachment.

 Return to Your Focal Point: Whenever you notice your mind wandering or
becoming distracted, gently guide your attention back to your focal point.
This process of returning to the present moment is an essential aspect of
meditation practice and helps to train the mind to remain focused and
attentive.
 Practice Patience and Persistence: Meditation is a skill that requires practice
and patience. Be gentle with yourself and understand that it's natural for the
mind to wander. Whenever you find yourself becoming frustrated or
discouraged, gently bring your focus back to your chosen focal point and
continue with your practice.

 End Mindfully: When you're ready to end your meditation session,

gradually bring your awareness back to your surroundings. Take a few deep
breaths and slowly open your eyes. Take a moment to Reflect on your
experience and notice how you feel mentally, emotionally, and physically.

Meditation is a practice, and it's normal for our mind to wander or for
distractions to arise. Be patient with ourself and approach meditation with an
attitude of openness, curiosity, and self-compassion. With regular practice,
gradually we can develop greater focus, clarity, and also inner peace.

Benefits of meditation

1)Physical benefits of meditation

Decrease the physical tension

Delete disorders caused by tension

Lowers blood pressure

Relax again stress

Strengthens the immune system

Slows the aging process

Recharge our batteries

2)Psychological benefits of meditation

Calm

Soothes

Helps to be tolerant and sensitive

Helps to control our anger

Energizes

Helps to be confident

It helps personal growth

MEDITATION AND AUTONOMIC SYSTEM

Meditation has been shown to have profound effects on the autonomic nervous
system (ANS), which regulates many involuntary bodily functions, such as
heart rate, blood pressure, digestion, and respiratory rate. Here's how meditation
influences the autonomic nervous system:

Activating the Parasympathetic Nervous System (PNS): The parasympathetic

nervous system is responsible for the body's "rest and digest" response,
promoting relaxation, digestion, and recovery. During meditation, especially
practices focused on slow, deep breathing and relaxation, such as mindfulness
meditation or progressive muscle relaxation, the PNS becomes more active.
This leads to a decrease in heart rate, blood pressure, and respiratory rate,
inducing a state of deep relaxation and calmness.
Reducing Sympathetic Activity: The sympathetic nervous system is responsible
for the body's "fight or flight" response, preparing the body to respond to stress
or danger by increasing heart rate, blood pressure, and releasing stress
hormones like cortisol. Chronic activation of the sympathetic nervous system
can contribute to stress-related health issues. Meditation practices, particularly
those emphasizing mindfulness and breath awareness, have been shown to
reduce sympathetic activity. By calming the mind and body, meditation helps to
counteract the effects of chronic stress and promote overall well-being.

Improving Heart Rate Variability (HRV): Heart rate variability refers to the
variation in time intervals between heartbeats and is an indicator of the body's
ability to adapt to stress. Higher HRV is associated with better cardiovascular
health and overall resilience. Meditation practices have been found to increase
HRV, indicating improved autonomic function and increased resilience to
stress.

Regulating the HPA Axis:

What is HPA axis?

The hypothalamic-pituitary-adrenal (HPA) axis involves the central nervous

system and the endocrine system adjusting the balance of hormones in response
to stress

The hypothalamic-pituitary-adrenal (HPA) axis is a key neuroendocrine system

involved in the body's response to stress. Chronic activation of the HPA axis
can lead to dysregulation of stress hormones like cortisol, which can have
negative effects on physical and mental health. Meditation has been shown to
modulate the HPA axis, reducing cortisol levels and promoting a more balanced
stress response.

STRENGTHS /ADVANTAGES OF MEDITATION

 Reduces stress and anxiety: Regular meditation practice has been shown to
reduce symptoms of stress and anxiety by decreasing the activity of the
stress hormone cortisol and increasing activity in the parts of the brain
responsible for regulating emotions.

 Improves focus and concentration: Meditation may help improve focus and
concentration by training the mind to stay present and not be easily
distracted. This can be especially beneficial for those who struggle with
attention disorders such as ADHD.

 Promotes emotional well-being: Meditation can have a positive effect on

overall emotional well-being by increasing feelings of happiness and
reducing symptoms of depression and anxiety.

 Lowers blood pressure: Research has shown that meditation can lower blood
pressure by reducing stress and promoting relaxation.

 Enhances the immune system: Meditation can help boost the immune
system by decreasing inflammation and increasing the activity of immune
cells.
LIMITATIONS OF MEDITATION

Takes time and effort to learn: To meditate is a skill that takes time and effort to
master. It may take weeks or even months before one begins to see the full
benefits of meditation.

 Can be difficult for some people to quiet the mind: For some individuals, it
can be challenging to quiet the mind and focus on the present moment. This
can lead to feelings of frustration or disappointment if progress is not seen
quickly.
 Can cause feelings of frustration or disappointment: If individuals have
unrealistic expectations about the benefits of mindfulness meditation or if
they are not seeing progress as quickly as they would like, it can lead to
feelings of disappointment or frustration.

 Can cause physical discomfort: Sitting in one position for an extended

period of time can cause discomfort, especially for those with physical
limitations or injuries.
 Can cause dissociation or depersonalization: In rare cases, meditation can
lead to dissociation or depersonalization, which can be disorienting and
cause feelings of detachment or disconnection.

Prerequisites for MEDITATION

Openness: Approach meditation with an open mind and heart. Be willing to

explore your inner experiences without judgment or preconceptions.
Commitment: Consistency is key to developing a meditation practice. Set aside
regular time for meditation, even if it's just a few minutes each day.

Comfortable Environment: Find a quiet and comfortable place where you can
meditate without distractions. It could be a dedicated meditation space or simply
a quiet corner in your home.

Patience: Understand that meditation is a skill that takes time to develop. Be

patient with yourself and don't expect immediate results.

Posture: While not absolutely necessary, sitting with an upright and relaxed
posture can help promote alertness and focus during meditation. You can sit on
a cushion, chair, or even lie down if that's more comfortable for you.

Breath Awareness: Many meditation practices involve focusing on the breath as

a point of concentration. Having some awareness of your breath can be helpful,
although it's not essential.

Guidance: While not strictly necessary, beginners may find it helpful to start
with guided meditation sessions led by experienced teachers. There are plenty
of resources available online or in-person classes you can attend.

Intention: Set a clear intention for your meditation practice. Whether it's stress
reduction, cultivating mindfulness, or exploring spiritual growth, having a clear
purpose can help guide your practice.

The Psychological effects of meditation: A meta-analysis.

Journal ArticleDatabase: APA PsycArticles

This meta-analysis provides a detailed examination of the effects of meditation
on various psychological factors, focusing particularly on nonclinical groups of
adult meditators. However, due to methodological limitations, a significant
portion of the initially identified studies had to be excluded from the analysis.
Many of these studies seemed to lack a solid theoretical foundation.

To better understand the results, the analysis briefly outlines major theoretical
approaches to meditation from both Eastern and Western perspectives. Among
the 163 studies that were included and allowed for the calculation of effect
sizes, the average effects were moderate. These effects were not solely
attributable to relaxation or cognitive restructuring, suggesting that meditation
has unique impacts.

The results indicate that meditation tends to have stronger effects on emotional
and relational aspects, moderate effects on attention, and relatively weaker
effects on cognitive measures. However, the specific findings varied depending
on the type of meditation practiced (e.g., transcendental meditation, mindfulness
meditation).

Interestingly, the level of meditation experience only partially correlated with

the long-term impact on the psychological variables examined. This suggests
that factors other than mere experience influence the outcomes of meditation
practice.

Overall, the analysis suggests that existing theories about meditation lack
precision in predicting its effects on various psychological factors. To gain a
more comprehensive understanding of meditation's mechanisms and outcomes,
there is a need for the development of more precise theories and measurement
tools.

References

 APA Dictionary of Psychology. (n.d.) https://dictionary.apa.org/meditation

 https://www.medicalnewstoday.com/articles/286745#risks-and-side-effects
 Ganguly, A., Hulke, S. M., Bharshanakar, R., Parashar, R., & Wakode, S.
(2020). Effect of meditation on autonomic function in healthy individuals: A
longitudinal study. Journal of Family Medicine and Primary Care, 9(8),
3944. https://doi.org/10.4103/jfmpc.jfmpc_460_20
 Vacayou. (2023, December 5). How to meditate in 7 simple steps. Vacayou
Travel. https://vacayou.com/magazine/meditate-7-simple-steps/
 Meditation: Process and effects. (2015). Retrieved from
https://www.ncbi.nlm.nih.gov/pmc/articles
Yoga is a mind and body practice that can build strength and flexibility. It may
also help manage pain and reduce stress. Various styles of yoga combine
physical postures, breathing techniques, and meditation

Patanjali is known as the father of modern yoga. In some parts of

India, Tirumalai Krishnamacharya is also considered as the father of
modern yoga.

Yoga is a holistic discipline originating from ancient Indian philosophy which

encompassing a variety of physical, mental, and spiritual practices. It typically
involves physical postures (asanas), breathing techniques (pranayama), and
meditation, with the aim of achieving harmony between mind, body, and spirit.
While yoga is often associated with physical fitness and flexibility, its deeper
principles include self-awareness, mindfulness, and the cultivation of inner
peace. Over the years, numerous styles and variations of yoga have emerged,
ranging from vigorous and dynamic practices like Ashtanga and Vinyasa to
more gentle and meditative approaches such as Hatha and Yin yoga. Across
cultures and societies, yoga has gained popularity as a means of promoting
overall well-being, stress reduction, and spiritual growth.

Remember to adapt this definition to suit the specific context and purpose of
your writing, and always consult the latest APA guidelines for formatting and
citation requirements.

Yoga is an ancient practice that may have originated in India. It involves

movement, meditation, and breathing techniques to promote mental and
physical well-being.

History

The first mention of the word “yoga” appears in Rig Veda, a collection
of ancient texts. Yoga comes from the Sanskrit word “yuj,” which means
“union” or “to join.

What is the main purpose of yoga?

Yoga brings the body and mind together and is built on three main elements –
movement, breathing and meditation. Yoga has many physical and mental
health benefits including improved posture, flexibility, strength, balance and
body awareness.

Benefits of yoga

According to 2012 survey, 94% of adults who practice yoga do so for wellness
reasons.

Yoga has many physical and mental benefits including:

 building muscle strength

 enhancing flexibility

 promoting better breathing

 supporting heart health

 helping with treatment for addiction

 reducing stress, anxiety, depression, and chronic pain

 improving sleep

 enhancing overall well-being and quality of life

Summary

Yoga is an ancient practice that has changed over time.

Modern yoga focuses on poses designed to stimulate inner peace and physical
energy. Ancient yoga did not place as much emphasis on fitness. Instead, it
revolved around cultivating mental focus and expanding spiritual energy.
 There are many different types of yoga available. The style a person chooses
will depend on their expectations and level of physical agility.

People with certain health conditions, such as sciatica, should approach yoga
slowly and with caution.

Yoga can help support a balanced, active lifestyle

‘Yoga indeed lead to behaviour modification in individuals through various

mechanisms.
They are,’

Mind-Body Connection: Yoga emphasizes the connection between the mind

and body through breath control, meditation, and physical postures (asanas). By
practicing yoga regularly, individuals become more aware of their bodies and
emotions. This heightened awareness can lead to better self-regulation and
control over behaviors.

‘With a regular Yoga practice, adolescents with emotional and behavioral

problems can manage and develop a greater body awareness, Emotional balance
and concentration - increasing their capacity for schoolwork and creative play.
This can also, in turn, aid their self-esteem.’
.

Stress Reduction: One of the primary benefits of yoga is its ability to reduce
stress levels. Through deep breathing exercises and mindful movement, yoga
activates the parasympathetic nervous system, which promotes relaxation and
 decreases the production of stress hormones like cortisol. As stress levels
decrease, individuals may find themselves less prone to reactive or impulsive
behaviors.
.

Emotional Regulation: Yoga encourages the cultivation of mindfulness and

emotional resilience. Through practices such as meditation and pranayama
(breath control), individuals learn to observe their thoughts and emotions
without judgment. This awareness allows them to respond more thoughtfully to
challenging situations rather than reacting impulsively.
.

Improved Self-Discipline: Committing to a regular yoga practice requires

discipline and dedication. Over time, individuals develop a sense of
accountability to themselves and their practice, which can spill over into other
areas of their lives. This improved self-discipline may lead to positive behavior
changes, such as better time management, goal-setting, and follow-through.
.

Increased Self-Awareness: Yoga encourages introspection and self-reflection.

As individuals delve deeper into their practice, they may uncover underlying
patterns or habits that no longer serve them. This heightened self-awareness
allows them to consciously choose alternative behaviors that align with their
values and goals.
.

Enhanced Well-Being: Yoga is associated with numerous physical and mental

health benefits, including improved mood, increased energy levels, and
 enhanced overall well-being. When individuals feel better physically and
mentally, they are more likely to engage in behaviors that support their health
and happiness.
.

Cultivation of Compassion and Empathy: Many forms of yoga emphasize the

principles of compassion, kindness, and non-violence (ahimsa). Through yoga
philosophy and ethical guidelines, individuals learn to cultivate empathy and
understanding towards themselves and others. This shift in perspective can lead
to more compassionate and considerate behaviors in daily interactions.
.

Overall, the holistic nature of yoga - addressing physical, mental, and spiritual
aspects of well-being - can foster profound behavior modification in
individuals, leading to greater self-awareness, emotional regulation, and overall
personal growth.

How can we change our Behaviour through yoga?

It brings emotional stability. It helps to control negative emotions. Yogic

practices such as yama, niyama, asana, pranayama, pratyahara and meditation
help in emotional management.
Yama and niyama under lu varunna..

The very first – and often thought of as the most important – Yama, is
‘Ahimsa’, which means ‘Non-violence’ or ‘non-harming’. (‘Himsa’ = ‘hurt’ and
‘a’ = ‘not’) In this sense, we’re talking about non-violence in all aspects of life.
When we act with ‘Ahimsa’ in mind, this means not physically harming others,
ourselves, or nature; not thinking negative thoughts about others or ourselves;
and making sure that what we do and how we do it is done in harmony, rather
than harm. Sutra 2:35 reveals;

The word ‘sat’ literally translates as ‘true essence’ or ‘true nature’. Sanskrit is a
vibrational language and so each word is so much more than a label – it literally
holds the very essence of the word. Because of this, ‘sat’ also holds the
meanings; ‘unchangeable’, ‘that which has no distortion’, ‘that which is beyond
distinctions of time, space and person’, and ‘reality’. Many Sanskrit words use
the prefix ‘sat’ such as ‘satsang’ meaning ‘true company’ and ‘sattva’ meaning
‘pure’, which leads us to understand that ‘sat’ really means more than ‘truth’,
it’s something that is unchanged and pure.

When looking at the word ‘truth’ from this perspective, it’s easy to then
understand how so much of our time is spent not actually seeing the truth or
reality in any of our life situations….

Our thoughts, emotions and moods are extremely interchangeable, yet these are
the things that create our own truth and our whole life experience. If ‘sat’ means
‘unchangeable’, then this can make us aware that much of our experience of life
is brought about by paying more attention to that which changes, rather than the
unchanging truth.
Asteya is mentioned throughout many Indian texts, including the Sutras, the
Mahabarata (which the Bhagavad Gita is part of), the Upanishads and the
Vedas. Gandhi also saw how important the practice of ‘non-stealing’ was and
considered it one of his ’11 Vows’, in which he expanded beyond the physical
act of stealing – importantly – that ‘mankind’s greed and craving for artificial
needs are also stealing’.

The fourth of the Yamas, Brahmacharya, is often translated as ‘celibacy’ or

‘chastity’, which doesn’t always make for a very popular Yama…!
Traditionally, ‘Brahmacharya’ was meant to encourage those involved in the
practice of yoga to conserve their sexual energy, in favour of using that energy
to further progress along the Yogic path.

However, the practice of Brahmacharya or ‘right use of energy’ as it is widely

translated, is more prevalent now than ever.

Contemplation

The word Brahmacharya actually translates as ‘behaviour which leads to

Brahman’. Brahman is thought of as ‘the creator’ in Hinduism and Yogic terms,
so what we’re basically talking about here is behaviour which leads us towards
‘the divine’ or ‘higher power’.

Regarding Brahmacharya as ‘right use of energy’ leads us to consider how we

actually use and direct our energy. Brahmacharya also evokes a sense of
directing our energy away from external desires – you know, those pleasures
which seem great at the time but are ultimately fleeting – and instead, towards
finding peace and happiness within ourselve

Aparigraha is the last Yama in Patanjali’s Eight Limbs of Yoga. It often

translates to non-greed and non-attachment.

The Niyamas

The word ‘Niyama’ often translates as ‘positive duties’ or ‘observances’, and

are thought of as recommended habits for healthy living and ‘spiritual
existence’. They’re traditionally thought of as practices concerned with
ourselves, although of course we can think of them as affecting the outside
world too. Patanjali lists a total of five Niyamas, but again there are other
traditions and texts that list more:

Saucha (cleanliness)

Santosha (contentment)

Tapas (discipline, austerity or ‘burning enthusiasm)

Svadhyaya (study of the self and of the texts)

Isvara Pranidhana (surrender to a higher being, or contemplation of a higher
power)

MEDITATION

Meditation is a practice that involves focusing the mind and eliminating

distractions to achieve a state of deep relaxation and heightened awareness

Last..

By following these steps and making meditation a regular part of your routine,
you can cultivate greater mindfulness, relaxation, and inner peace in your life.
Remember that there's no right or wrong way to meditate, so feel free to
experiment with different techniques and find what works best for you.

. The HPA axis is a term used to represent the interaction between the
hypothalamus, pituitary gland, and adrenal glands; it plays an important role in
the stress response.