Notes For Studying
Notes For Studying
Notes For Studying
The term yoga is derived from the Sanskrit word ‘Yujir Yoge’.
Yoga is the union of body, breath, and mind, a state of harmony at every level of our existence. It
means uniting with the Self.
The knowledge of yoga can be found in the Vedas and Upanishads dating back to over 10,000
years. It is believed that this knowledge was first revealed by Lord Shiva to his wife Parvati (also
known as
Shakti, the cosmic creative energy).
There are also accounts of Hiranyagarbha being the first teacher of yoga, who instructed Sage
Vasishta who then passed it on to Rishi Parashara, and so on.
Definitions of Yoga
yogah chitta vritti nirodha = Yoga is restraining the modulations of the mind
(Maharishi Patanjali, Yoga Sutras (PYS 1.2))
tada drashtuh swaroope avasthaanam = Yoga is abiding in the form of the seer (drista)
(Maharishi Patanjali, Yoga Sutras (PYS 1.3))
heyam dukham anagatam = purpose of yoga is to stop the misery even before it arrives
(Maharishi Patanjali, Yoga Sutras (PYS 2.16))
Timeline of Yoga
● It is believed that yoga existed at the very dawn of civilization, even before structured
religion and religious doctrines, as we know them today originated.
● In yogic lore, Shiva is seen as the first yogi or Sadashiva, the first Guru or Adi Guru.
● Legend has it that several thousand years ago Sadashiva imparted this profound knowledge
to the legendary Saptarishis or the “seven sages”. These sages carried this revolutionary
science to different parts of the world.
● The earliest documented mention of this contemplative tradition is found in the Rig Veda,
the oldest surviving literature.
● The earliest mention of the practices that later became a part of yoga is found in the oldest
Upanishad, the Brihadaranyaka Upanishad. The practice of pranayama finds a mention in
one of its hymns.
● The first appearance of the word “yoga” with the same meaning as we know today perhaps
happens in Katha Upanishad, where yoga is seen as an inner journey or the ascent of
consciousness.
● The famous dialogue, Yog-Yajnavalkya, (Brihadaranyaka Upanishad), between Sage
Yajnavalkya and Saint Gargi, mentions asanas, and numerous breathing exercises for
cleansing the body and mind.
● 20 Upanishads along with Yoga Vasishtha, which predate Mahabharata and Bhagavad Gita,
have stated yoga to be the union of mind with the Supreme Consciousness.
● Though yoga was being practiced since the pre-Vedic period, it was only in the Classical Era
that the great Sage Maharishi Patanjali structured and collated the then-existing practice
of yoga, its meaning, and related knowledge in his Yoga Sutras.
Pre-vedic period
● No scripted text. Knowledge was passed on orally.
● Most techniques were lost because of oral transmission.
Vedic Period
● Seminal texts came into being – Rig Veda, Sama Veda, Yajur Veda, Atharva Veda.
● Maharishi Ved Vyasa (Rishi Badarayana) collated and classified Vedas and wrote Brahma
Sutras for easy understanding of Vedas.
● He also wrote Mahabharata to grasp the highest knowledge in an easy way.
● Yoga was expressed by rishis who were ascetics by conducted rituals and yajnas. People
participated in various ways to get healing vibrations from them.
Pre-classical era
● The most fertile period in the development of yoga. Yoga was now about the outer world to
the inner world and knowledge of Self rather than just about being rituals.
● Upanishads were scripted. Yogic techniques were mentioned in over 200 Upanishads.
● It was understood that while rituals are maybe helpful for worldly achievement, there is no
liberation if we don’t understand consciousness and the self.
● Bhagawad Gita was scripted. Lord Krishna spoke also about Jnana yoga, Bhakti yoga, and
Karma yoga as ways to reach the supreme.
Classical Era
● Maharishi Patanjali’s Yoga Sutras came into being – an eightfold path to take a sincere
seeker towards liberation.
● Ved Vyasa also compiled a commentary on Yogasutras called the Yog Bhashya.
● This period witnessed the move towards the mastery of the mind, which was elucidated
through yogic practices.
Post-Classical Era
● Strengthened the existing paths of yoga.
● Focused on teaching of Vedanta. Because of that Jnana yoga held its sway through the
teachings of Adi Shankaracharya, Ramanujacharya, Madhavacharya, and Nimbarka.
● Bhakti yoga found prominence through the teachings of Suradasa, Tulasidasa,
Purandardasa, and Mirabai.
● Hatha yoga came into being. It was popularized by Natha yogis like Matsyendaranatha,
Gorakshanatha, Chauranginatha, Swatmaram Suri, Gheranda, and Srinivasa Bhattacharya.
Modern Era
● Raja yoga was developed through Yogacharyas like Ramana Mahrishi, Ramakrishna
Paramhansa, Paramahansa Yogananda, Vivekananda, and Maharishi Mahesh Yogi, etc.
● Vedanta, Bhakti yoga, and Hatha yoga flourished.
Contemporary period
● Yoga is popular for health benefits and reached corners of the world.
● Teachings of Swami Vivekananda, Sri Aurobindo, Shivananda, Maharishi Mahesh Yogi, etc.
● Gurudev Sri Sri Ravi Shankar establish Sri Sri Yoga and also gave Sudarshan Kriya, a
powerful breathing technique taught through the Art of Living courses.
Apara
1. Shruti – That which is cognized
2. Smriti – That which is remembered
Many Rishis sat in deep meditation and cognized the reality of life put together in Shruti. This was
passed on in the form of stories and traditions called Smriti.
As yoga teachers
we first have to learn the principles. And then we have to know when to apply the principles like
when to give what instructions etc. Right rhythm is also important to being a good yoga teacher.
Finally, the same sentence said in the same way by different people has a different impact. So as a
yoga teachers we have to learn all 4 aspects of communication.
All this is understood through the 6 Astika Darshanas (believing in the authority of the Vedas).
1. Nyaya
○ Propounded by a Rishi called Gautama.
○ All about Logic. Talks about how to know whether what I am knowing is true or not.
○ Looks at the world through the lens of the abstract, through logic.
2. Vaisheshika
○ Propounded by Maharishi Kanada
○ Termed as Special Knowledge or Concrete Knowledge.
○ Just by understanding Padartha – the building blocks of existence, you can reach
the ultimate knowledge.
○ Contains the knowledge of atoms and subatomic particles as well. If you take any
material and keep splitting it, the smallest that you can go where it retains the
property of the whole is called an Anu.
○ Paramanu is all the divisions that exist below that.
3. Sankhya
○ Sankhya means counting. It means Analysis.
○ Kapila Muni formed Sankhya.
○ It looks at the whole Universe and sees what are the building blocks of existence.
And counts, reasons, and analyzes.
4. Yoga
○ Synthesis or Union – looking at the bigger picture
○ Some people can break down problems into parts and some people are good at
looking at the bigger picture. Both are needed.
5. Mimasa
○ Purvamimasa is all about Rituals.
○ Maharishi Jainami formed the Jainami sutras that form this.
○ By just getting life in order and in rituals, in the right patterns, you can cognize
reality.
6. Vedanta
○ It’s the essence of Vedas.
○ It’s the end of knowledge, the point where you say “I don’t know”.
○ Vedanta says transcend all of the words and come to the ultimate.
○ 3 Main teachers of Vedanta.
i. Advaita Vedanta of Adi Shankaracharya
Says the whole universe is made of one. Just like how everything becomes
just a wave function if you deeper and deeper into objects.
ii. Dwaita Vedanta of Madhavacharya
Says divinity and the individual soul are different. A lot of emphasis on
Bhakti and devotion to transcend.
iii. Vishishta Vedanta of Ramanujacharya
Called specialized Advaita where it says there is one everywhere but they
perform different functions.
4 chapters
1. Samaadhi pada = where are we going
2. Saadhana oasa = how to go, obstacles etc
3. Vibhuti pada = achievements, milestones on the way, sidhis
4. Kaivalya pada = goal when reaching and how you’ll feel when nearly there
195 sutras
1st sutra:
Atha yoga anushaas = Now I will initiate the discipline of yoga
Atha = now | yoga = union | anushaasanam = self discipline → readiness is important
2nd sutra:
Yogah chitta vritti nirodahah = Yoga is restraining the modulations of the mind
chitta = mind complex | vritti = modulations | nirodhah = restraining
3rd sutra:
Tadaa drasthu sva rupa avasthaanam = yoga is being established in the nature of the seer
Tadaa = Then | Drasthu = seer / witness | Sva = own | Rupa = form | Avasthaanam = abiding
4th sutra:
Vritti saarupyam itaratra = Otherwise we start identifying with the modulations of the mind
Vritti = modulations | Saarupyam = to identify with | Itaratra = Otherwise
2. Viparyaya = wrong understanding (not understood correctly or thinking its something else)
Viparyayo mithyaa-jnaanam-atadrupa pratishtham
Viparyaya = wrong understanding | Mithyaa = false/wrong | Jnaanam = knowledge |
Atadrupa pratishtham = not based upon its real form (understanding is based on its form not
what it actually is)
That which follows the knowledge from sound (there is some hearsay and you follow that.
The object is not actually there. Illusions and imaginations are based on this.
4. Nidraa = Sleep
Abhaava-pratayaya-aalambanaa vrittir-nidraa = Absence of content of mind is sleep
Abhaava = lack/absense | Prayaya = content of mind | Aalambanaa = supported by |
Vritti = modulation
There is activity happening while sleeping but we feel like / it appears like there is no content
in the mind.
5. Smriti = Memory
Anubhuta-visaya-asampramoshah smritih = remembering experiences of the past
Anabhuta-visaya = experiences of the past | asampramoshah = remembering (they keep
popping up again and again / don’t go away from the mind)
Tatra sthitou yatno abhyaasa = The effort we put in which takes you to the nature of the seer
is practice.
Sa tu deerga kaala nairantarya satkaarasevito dridha-bhoomih = You practice for a long time
continuously (without a break) with honor and reverence, you become firmly grounded.
Later on, he talks about how depending on the level of the intensity of your practice the time
would differ. It's a continuous practice to be in the nature of the seer. There is no
specification of practice, it's a continuous effort.
2. Vairaagya:
Tat param pusha khyaateh guna vaitrishnyam = Dispassion towards the finest elements that
everything is made from (the gunas), is supreme dispassion.
When you have that awareness/knowledge of the higher consciousness then supreme
dispassion dawns in you.
Ishawara = Divinity
Klesha karma vipaaka ashaya aparaamrishta purusha vishesa ishvarah = Someone who is
untouched by afflictions, actions, the fruit of actions, and the latest impressions, such a distinct
consciousness is Ishvarah (Divinity).
It's a distinct consciousness that is devoid of all these things. The same self inside you, when it
becomes pure can attain divinity. Talks about consciousness not somewhere outside but right here
within you as divine.
Characteristics of Ishvarah
1. Tatra niratisayam sarvajna bijam = This distinct consciousness cannot be surpassed. It's a
seed of all-knowingness. All the knowledge in this universe is there in this consciousness.
2. Sa purvesaam api guruh kaalena anavacchedaat = The same consciousness was the master
for the people who learned in the past. The masters in the past got it from the same
consciousness.
5 Kleshas (afflictions/pain)
Avidyaa is the breathing ground for the other four Kleshas. If you start seeing the reality for what it
is, then all other Kleshas will automatically go off.
When one or more of the obstacles bother you what comes along with it are symptoms:
● Dukha = Pain
● Daurmanasya = Bitterness
● Angamejayatva = Body winning over the mind
● Svaasaprasvaasa = Instability in breathing
Viksheha = Distraction | Sahabhuva = born along
When the obstacles are there one or more of these distractions are born along.
Can be looked at as a symptom of one or more of the obstacles. When one of these is there it means
one or more of the obstacles are there.
8 Limbs of yoga
All limbs are equally important and to be followed at the same time. At the same time, there is a
sequence given, that you first start with Yama and Niyama and then move on to asana, pranayama,
etc. It means that the practice of each of them is important, you cannot jump from the first to the
fourth, etc. At the same time, you don’t need to master one fully until you move to the next, you can
practice parallelly.
1. Ahimsa = Non-violence (not in your thoughts or actions. Level of intention is more important)
Benefit: in your mere presence hatred drops (you automatically transform your environment
and don’t attract hatred)
2. Satya = being in truth (truth means being with that which is really true, the reality. Everything
is changing, is the truth. Being with that which is not changing is truth)
Benefits = actions become fruitful
3. Asteya = Non-stealing (not stealing in your mind. Not having the intention of wanting
someone else's things)
Benefit = all wealth comes to you
4. Brahmacharya = Being in infinity (on one level it's about sensory pleasures. On a deeper
level it means moving in the infinity. Then none of the smaller pleasures matter to you.)
Benefits = Great valor comes to you
5. Aparigraha = Non-accumulation (keeping only what is needed for me, not accumulating.
Avoiding distractions that bring greed, jealousy, etc)
Benefit = secrets of birth and deaths (someone who knows I will get what I need when I need
it and is so much in the present moment, all the secrets of birth and death open up to him)
These Yamas are unbound by cast, place, and time. Meant for everybody. It's a great vow (brings
great virtue) for everyone.
Jaati = cast | Desha = Place | Kaala = time | Anavachinnah = Unbound | Sarvabhauma = all leven /
everyone | Mahaa = great | Vrata = Vow
1. Saucha = Cleanliness (2 levels. 1. Physical cleanliness outside and inside through water.
2. Mental purity - not throwing your emotions around at people)
Benefits:
a. Detachment from one's own body parts & others → realizing you aren’t just the body
b. Purity / sharper intellect (you gain inner purity and intellect becomes sharper)
c. Pleasant attitude (your mind becomes more pleasant)
d. Ability to focus
e. Control over senses
f. Eligible for self-realization
2. Santosha = Contentment (happiness is an attitude which you have to make a habit. If you
are content with what you have and what you have, then no matter what, you will be content)
Benefit: Right kind of joy and comfort comes to you
3. Tapas = Endurance/austerity (willingly going through something that is difficult knowing that
it will benefit you, ability to go through opposites with a smile)
Benefits:
a. Stronger body b. Sharper senses c. Impurities are removed (from body and mind)
4. Svadhyaaya = Self-study (inquiry of self, knowing about the self. Wanting to understand the
self. I want to know who I am. Understanding your body-mind complex, intellect, memory,
etc on one level. Also realizing I’m not only this, I’m beyond all that.)
Benefits: Communion with your favorite deity (you realize that the divinity is within you)
5. Ishvara pranidhaana = surrender to the divinity (it's a great virtue and brings you great
strength. When you surrender your negative qualities, it makes you purer and when you
surrender your positive qualities your ego drops and you again become purer)
Benefits: You attain perfection in samadhi (perfect samadhi comes when it goes along
with surrender to the divinity)
Kriya Yoga = Tapas, Svadhyaaya & Ishvara pranidhaana → help you to overcome the kleshas
Anything that you do which makes you be steady and comfortable is Asana.
Both your body and mind need to be steady and comfortable. This happens with practice.
Prayatna-saithilyananta sama apattibhyam = You first put effort, then you let go of the
effort. Along with that, aligning with infinity happens.
Prayatna = effort | Saithilya = letting go | Ananta = Infinity | Samaapattibhya = Aligning
The effort is in the mind. So once you are in the posture, you let go in your mind and
experience the infinity within.
It's the opposites that are bothering you, that disturb you. Through asana, you become
stronger physically and mentally and you become untouched by the opposites.
4- Pranayama
Bahya abhyantara stambha vrittih desa kaala sankhyaabhih paridrstou deergha suksmah:
3 activities/modulations of breath:
Bahya = exhalation
Abhyantara = inhalation
Stambha = stillness
Benefits of Pranayama:
Usually, people run away from sensory pleasures and drop outer objects. But what is going
on in the mind, it's still with you. It's not enough to drop the external objects, you have to
disassociate from your internal objects also. That's when Pratyahara happens.
Benefits of Pratyahaara:
Tatah pranama vasyate indriyaanam = You gain supreme control over your senses
Tata = By that | Parama = Supreme | Vasyata = control | Indriyaa = senses
6- Dhaarana = Focus/Attention
Desha bandha chittasya dhaarana = Dharana is binding the mind to a place or point
internal or external.
Desha = Place / point | Bandha = Binding | Chittasya = related to the mind
Doesn’t say the specific place, could be anything external or internal. Also, he doesn’t say
how long.
7- Dhyana = Meditation
Tatra pratyaya eka taanata dhayaanam = When your attention continues for some time, it
becomes like an unbroken flow towards that point or object, then it becomes Dhyana.
Tatra = There | Pratyaya = Content of the mind | Eka taanata = one stretch / unbroken flow |
Dhyaana = meditation
That’s the definition of meditation: an uninterrupted flow of the content of the mind towards
an object or point, Dharana, in Dhyana.
8- Samadhi
When continuing that for some time, only the essence shines through as though you don’t
exist / you are not there anymore. The subject and the scenery become one. That is
Samadhi. Equanimity. There is no difference. It's all balanced / one. That’s Samadhi.
So first is Dharana where you put attention and which can be on and off and then comes
uninterrupted attention and that is Dhyana and then a little later when there is no more difference
between the object and the seer and only the essence shines forth, then it becomes Samadhi.
There is no distinction between when Dharana ends, Dhyana starts, and when Samadhi comes.
You can seamlessly slip from one into the other in any order. That’s why it says:
Trayam ekatra samyamah = All these three together are called Sanyama
Trayam = Three | Ekatra = Together
Paths of Yoga
Whenever you want to get somewhere, you need a path. It makes it easier and directed to reach.
Yoga is both the journey and the goal. The state of yoga makes it worth achieving and gives you a
goal. The tools give you the pathway to reach there.
Whatever path of yoga you take it takes you to the same place. All paths of yoga are simultaneous.
They are like different legs of the same chair. When you pull one, the others follow automatically.
1. Sakama Karma = Action performed with desires -> current action suffers as we keep
looking for the result of the action
2. Niskarma Karma = Action performed without the desire for the result
Until it becomes your own experience, Jnana knowledge has not happened.
Hatha Yoga
Two definitions:
1. Hatha = Willfully going through challenges
2. Pingala (Ha) + Ida (tha) = Goal of Hatha yoga is balancing Pingala and Ida Nadi.
Kundalini Shakti = energy center below the lowest chakra. It can raise up only when Pingala and Ida
are balanced (prana flows equally through both). And when Kundalini Shakti flows to the seventh
chakra, then Samadhi happens.
Hatha Yoga starts with the body → the easiest for anyone to start with.
Cleansing techniques are given lots of importance.
In all of these texts, it says that everything written in the texts is just principles. The real practice of
Hatha Yoga has to happen under the guidance of a master.
Shat Kriya
Shat = Six | Kriya = Cleansing technique
Those with excess mucus and fat should practice Shat Kriya. Otherwise normal Pranayamas are
enough to cleanse the Nadis (only Swami Swatmarana gives this exception. Other yogis don’t
mention this exception).
1. Kapalbhati = Frontal brain cleansing
2. Trataka = Cleansing of the eyes
3. Neti = Nasal cleansing
4. Dhauti = Cleansing of the GI tract
5. Nauli = Abdominal cleansing
6. Bhasti = Cleansing of the large intestine
Bhagavad Gita
Maharishi Vyedavasa composed the Bhagavad Gita. He took the help of Ganesha to write it down.
Part of Mahabharata, the big epos about the history of the baratas.
The story goes that cousins went to war. Arjuna refused to fight. Krishna was a good friend of Arjuna.
He revealed the knowledge of consciousness to him on the battlefield. The leader of the nation asks
someone who attained the knowledge.
● Chapter 13: Kshetra Kshetragya Vibhaga Yoga = Individual and cosmic consciousness
● Chapter 14: Gunatraya Vibhaga Yoga = The three qualities of nature (rajas, tamas, sattva)
● Chapter 16: Daivasura Sampad Vibhaga Yoga = The divine and the demonic natures
Karma Yoga:
Lord Krishna says:
- be steadfast in service, drop all attachments to success and failure and become
equanimous. Such equanimity is called Yoga.
- Yoga is skill in action. The skill is to engage in service without attachment. This helps
one go beyond both good and bad in life.
- One has a right to perform the duty but is not entitled to the fruits of action. Do not
consider oneself to be the cause of the results of the actions and not to be attached
to not doing one’s duty.
3 types of karma:
Krishna says: continue doing your karma to the best of your ability. Don’t worry about the
outcome.
Bhakti Yoga:
For those who are completely absorebd in Divinity, the oblation (that which is offered) is divine, the
ladle with which it is offered is divine, the act of offering is divine and the sacrificial fire is also the
same divine. Such people who view everything as the same divine, easily attain Him.
Bhakti is recognizing that there is a higher power that is running the show.
Who is a devotee: those who fix their minds on me.
Raja Yoga:
Effortless, royal path.
Three gunas:
Rajas = Activity (passion, action) | Tamas = Inertia (laziness, dullness,...) | Sattva = Balance
(peace...)
These three qualities are inherent in any object / any aspect of life.
When they are in balance we call it harmony.
All three gunas are essential.
When they get into imbalance, it leads to distortion.
“When wise people see that all action is because of the three gunas, and they know that divinity is
beyond the three gunas, they then attain the divine nature.”
When you recognize all action is because of the gunas, you can transcend the gunas.
Principles of Yoga
The vedic texts explain that every individual can be perceived to consist of three bodies - sharira
To give energy and movement for all these functions of the physical body there is the subtle
body:
2. Sukshma Sharira = Subtle Body
Result of our past karma.
Composed of
1. Prana 2. Nadis and Chakras that carry the prana
3. Anthakarna = the four inner modes/functions of consciousness (= Bharaman)
1. Manas = Mind
2. Buddhi = Intellect (judgement)
3. Chitta = Memory
4. Ahamkar = Ego
Manifests itself in five different forms - 5 Pancha Prana (based on movement, direction, and
function). It’s said that they are created in the very first four months of the development of the fetus.
1. Prana - Forward moving (air flowing from head to navel - Inhalation)
Ingestion, inhalation, eating, drinking, reception of senses are all functions of prana
Functioning of heart
4. Samana - Balanced
Situated between diaphragm and navel region
Balancer of prana and aparna. Responsible for digestion and excretion of digestive juices
and metabolism.
5. Vyana - Circulation
Moves from the center of the body to all peripheral organs and limbs. It's all-pervasive. All
the circulation of the body, movement of food, water, oxygen, emotions, thoughts - all of this
is the function of Vyana. It’s also called assisting prana because it helps the other pranas to
function better.
7 Layers of Existence
1. Body
2. Breath (Prana)
3. Mind (Manas) - which perceives and controls the senses. Interaction with the environment
through the senses happens here.
4. Intellect (Buddhi) - analyzes what we perceive
5. Memory (Chitta)
6. Ego
7. Self
When these layers are not in harmony with each other it causes stress. Yoga brings that unity
between the layers.
Nadis = to flow
Irrigation system through which prana and mental force flow throughout the body.
Whenever there is a block in any of the Nadis, it causes stress and imbalance on the physical and
mental wellbeing.
1. Ida (Luna Nadi): starts at the base chakra and moves in spiral movements from chakra to
chakra till the forehead chakra and goes on to nurture the right brain. Starts from the left
side. Known to control all our mental processes. More feminine aspects of our personality
are also controlled by Ida Nadi.
2. Pingala (Surya/Solar Nadi) - starts at the base chakra and moves in spiral movements from
chakra to chakra till the forehead chakra and goes on to nurture the left brain. Starts from
the right side. Warm, stimulating. Controls all vital processes of the body.
3. Sushumna (central Nadi) - starts at the base chakra and moves straight up to the crown
chakra. When the prana is flowing freely through Sushumna, the practitioner can attain a
balanced, peaceful state of mind.
The three Nadis meet back at the forehead chakra. Pranayama removes all those blocks
Chakras are located along the spine. As the prana moves along the chakras, the more upward it
moves we are able to experience deeper states of consciousness.
7 Chakras
1. Muladhara - Root Chakra (Foundation for all other chakras)
Lies at the base of the spine. Energy manifests as enthusiasm and inertia.
Responsible for stability in our life.