What is Yoga?

Yoga means union. Etymologically, it is connected to the English word, yoke. Yoga means union with God, or, union of the little, ego-self with the divine Self, the infinite Spirit.

Most people in the West, and also many in India, confuse yoga with Hatha Yoga, the system of bodily postures. But yoga is primarily a spiritual discipline.

I don’t mean to belittle the yoga postures. Hatha Yoga is a wonderful system. The body, moreover, is a part of our human nature, and must be kept fit lest it obstruct our spiritual efforts. Devotees, however, who are bent on finding God give less importance to the yoga postures. Nor is it strictly necessary that they practice them.

Hatha Yoga is the physical branch of Raja Yoga, the true science of yoga. Raja Yoga is a system of meditation techniques that help to harmonize human consciousness with the divine consciousness.

Yoga is an art as well as a science. It is a science, because it offers practical methods for controlling body and mind, thereby making deep meditation possible. And it is an art, for unless it is practiced intuitively and sensitively it will yield only superficial results.

Yoga is not a system of beliefs. It takes into account the influence on each other of body and mind, and brings them into mutual harmony. So often, for instance, the mind cannot concentrate simply because of tension or illness in the body, which prevent the energy from flowing to the brain. So often, too, the energy in the body is weakened because the will is dispirited, or paralyzed by harmful emotions.

Yoga works primarily with the energy in the body, through the science of pranayama, or energy-control. Prana means also ‘breath.’ Yoga teaches how, through breath-control, to still the mind and attain higher states of awareness.

The higher teachings of yoga take one beyond techniques, and show the yogi, or yoga practitioner, how to direct his concentration in such a way as not only to harmonize human with divine consciousness, but to merge his consciousness in the Infinite.

Yoga is a very ancient science; it is thousands of years old. The perceptions derived from its practice form the backbone of the greatness of India, which for centuries has been legendary. The truths espoused in the yoga teachings, however, are not limited to India, nor to those who consciously practice yoga techniques. Many saints of other religions also, including many Christian saints, have discovered aspects of the spiritual path that are intrinsic to the teachings of yoga.

A number of them were what Indians, too, would accept as great yogis.

They had raised their energy from body-attachment to soul-identity.

They had discovered the secret of directing the heart’s feeling upward in devotion to the brain, instead of letting it spill outward in restless emotions.

They had discovered the portal of divine vision at the point between the eyebrows, through which the soul passes to merge in Christ Consciousness.

They had discovered the secrets of breathlessness, and how in breathlessness the soul can soar to the spiritual heights.

They had discovered the state which some of them called mystical marriage, where the soul merges with God and becomes one with Him.

Yoga completes the biblical teaching on how one should love God: with heart, mind, soul-and strength. For strength means energy.

The ordinary person’s energy is locked in his body. The lack of availability of that energy to his will prevents him from loving the Lord one-pointedly with any of the three other aspects of his nature: heart, mind, or soul. Only when the energy can be withdrawn from the body and directed upward in deep meditation is true inner communion possible.

What Happens to Those Who Try to Reach God Without the Benefit of Yoga Techniques?

A few of them are successful if they came into this life with strong spiritual karma from the past. The great majority, however, even if they start out on the path with enthusiasm, gradually become discouraged.

“Where is that God,” they ask finally, “to Whom I’ve been praying all these years?” They attain a little inner peace, but over the years their prayers become increasingly a matter of habit, less one of inspiration.

Rarely, in the West, have the centuries seen such great saints as there have been in India.http://www.ananda.org/meditation/free-meditation-support/articles/what-is-yoga/

SWAMI SIVANANDA

SWAMI SIVANANDA

• THE LIFE OF A MASTER
• 20 SPIRITUAL INSTRUCTIONS
• SADHANA TATTWA

THE LIFE OF A MASTER - HIS HOLINESS SWAMI SIVANANDA

One of the greatest Yoga masters of the 20th century, Swami Sivananda, is the inspiration behind the Sivananda Yoga Vedanta Centres. The teachings of Master Sivananda are summarized in these six words:
Serve, Love, Give, Purify, Meditate, Realize.

HIS EARLY LIFE

Born in 1887 in Pattamadai, Tamil Nadu, South India, Swami Sivananda whose name was then Kuppuswami, was a brilliant boy at studying as well as gymnastics and naturally inclined toward spiritual and religious practices.
His parents were very devoted to Lord Siva and Kuppuswami was eager to join them twice daily for worship (Puja) and Kirtan (Mantra chanting).
His natural selfless spirit lead him to a career in the medical field. His amazing eagerness and ability to learn and assimilate his studies earned him the respect of his professors who invited him to attend surgeries while still in his first year of medical school.

DR. KUPPUSWAMI

The young Dr. Kuppuswami felt a strong urge to go to Malaysia where he felt there was great need. In a short time he was given the responsibility of running a hospital. During these years Dr. Kuppuswami was renowned as being both an excellent doctor and a true humanitarian. Very often he waived consultation fees for patients too poor to afford his services and on many occasions provided medicine for free to his neediest patients.

One day Dr. Kuppuswami had the opportunity to cure a wandering Sannyasin (renunciate or Monk) who then gave the doctor instruction on Yoga and Vedanta. From that day on his life changed, and gradually Dr. Kuppuswami became more introspective and could not stop pondering the great questions of life. Now he felt the need to help people on a more profound level, not just healing their physical body, but helping them to find a cure for all suffering.

THE GREAT SANNYASIN

Filled with a tremendous desire for spiritual growth and enlightenment Kuppuswami went to North India in search of his Guru. After spending time in Varanasi (Banaras) he travelled north to the Himalayas. There in the holy town of Rishikesh (which means "the abode of the sages") Kuppuswami discovered his Guru who gave him Sannyas (a monk's vows of renunciation). After taking these vows, Swami Sivananda Saraswati, as he would be known henceforth, started an extremely intense daily Sadhana (spiritual practices) and Tapas (austerities) for the next 10 years or so. By the end of that period many co-Sadhus felt drawn to Swami Sivananda for his instruction and his spiritual inspiration.

WORLD TEACHER

From that time Swami Sivananda became one of the most prolific Yoga teachers who has ever existed. Although he rarely left the little town of Rishikesh (with only 2 India tours and no visits abroad) Swami Sivananda's teachings spread quickly throughout our entire planet. He personally wrote - by hand, no computers at the time :-) - more than 200 books on topics connected to Yoga and Philosophy. He wrote in a style that is very direct and bursting with dynamic, spiritual energy. As a result many who read his books felt their lives deeply touched and transformed and so came from all of India, all of the world, to learn from him directly, and to bask in his holy presence.

In 1957, Swami sivananda sent his devoted and industrious disciple, Swami Vishnudevananda to the West where he then established the International Sivananda Yoga Vedanta Centres.

THE FOUR PATHS OF YOGA

THE FOUR PATHS OF YOGA

There are four main paths of Yoga - Karma Yoga, Bhakti Yoga, Raja Yoga and Jnana Yoga. Each is suited to a different temperament or approach to life. All the paths lead ultimately to the same destination - to union with Brahman or God - and the lessons of each of them need to be integrated if true wisdom is to be attained.

Swami Sivananda recognised that every Yogi, or human being for that matter, possesses and identifies with each of these elements: Intellect, heart, body and mind. He therefore advocated everyone to practice certain techniques from each path. This came to be known as the Yoga of Synthesis. He also taught that in accordance with individual temperament and taste one can emphasize the practice of certain Yogas over others.

• KARMA YOGA
• BHAKTI YOGA
• RAJA YOGA
• JNANA YOGA

RAJA YOGA - THE SCIENCE OF PHYSICAL AND MENTAL CONTROL

Often called the "royal road" it offers a comprehensive method for controlling the waves of thought by turning our mental and physical energy into spiritual energy. Raja Yoga is also called Ahtanga Yoga referring to the eight limbs leading to absolute mental control. The chief practice of Raja Yoga is meditation. It also includes all other methods which helps one to control body, energy, senses and mind. The Hatha-Yogi u sesRelaxation and other practices such as Yamas, Niyamas, Mudras, Bandhas etc.. to gain control of the physical body and the subtle life force called Prana. When body and energy are under control meditation comes naturally.

ASHTANGA - THE EIGHT LIMBS OF RAJA YOGA

Compiled by the Sage Patanjali Maharishi in the Yoga Sutras, the Eight Limbs are a progressive series of steps or disciplines which purify the body and mind, ultimately leading the yogi to enlightenment. These 8 limbs are:

1. Yamas - The Yamas or restraints (Don'ts) are divided into five moral injuctions, aimed at destroying the lower nature. They should all be practiced and developped by the letter but also more importantly in the spirit. They should all be practiced in word, thought and deed.
• Ahimsa or non-violence
• Satyam or truthfulness
• Brahmacharya or moderation in all things (control of all senses). Also refers to celibacy
• Asteya or non-stealing
• Aparigraha or non-covetousness
2. Niyamas - The Niyamas or observances (Do's) are also divided into five and complete the ethical precepts started with the Yama.. These qualities are:
• Saucha or purity - this internal and external cleanliness.
• Santosha or contentment
• Tapas or austerity
• Swadhyaya or study of the sacred texts
• Ishwara Pranidhana which is constantly living with an awareness of the divine Presence (surrender to God's Will)
3. Asanas - Postures
4. Pranayama - regulation or control of the breath. Asanas and Pranayama form the sub-division of Raja Yoga known as Hatha-Yoga
5. Pratyahara - withdrawal of the senses in order to still the mind.
6. Dharana - concentration. The last 3 steps constitute the internal practice of Raja Yoga. When Dharana is achieved, it leads to the next step:
7. Dhyana - meditation is that state of pure thought and absorption in the object of meditation. There is still duality in Dhyana. When mastered Dhyana leads to the last step:
8. Samadhi - the superconscious state. In Samadhi non-duality or oneness is experienced. This is the deepest and highest state of consciousness where body and mind have been transcended and the Yogi is one with the Self or God.

5 POINTS OF YOGA

Swami Vishnudevananda condensed the essence of the yoga teachings into five principles for physical and mental health as well as spiritual growth. These are the core teachings of the Sivananda Yoga Vedanta Centres and Ashrams.

• 5 POINTS OF YOGA
• 
  

Proper Exercise
(Asanas)

Proper Breathing
(Pranayama)

Proper Relaxation

Proper Diet

Positive Thinking
& Meditation

The wisdom of yoga condensed into 5 principles for physical, mental and spirtual well-being. >> find out more

PROPER RELAXATION

PROPER RELAXATION

Long before the invention of cars, planes, telephones, computers, freeways and other modern triggers of stress, the Rishis (sages or seers) and Yogis of yore devised very powerful techniques of deep relaxation. As a matter of fact, many modern stress-management and relaxation methods borrow heavily from this tradition. By relaxing deeply all the muscles the Yogi can thoroughly rejuvenate his nervous system and attain a deep sense of inner peace.

When the body and the mind are constantly overworked, their natural efficiency to perform work diminishes. Modern social life, food, work and even the so-called entertainment, such as disco dancing, make it difficult for modern people to relax. Many have even forgotten that rest and relaxation are nature's way of recharging. Even while trying to rest, the average person expends a lot of physical and mental energy through tension. Much of the body's energy is wasted uselessly.

More of our energy is spent in keeping the muscles in continual readiness for work than in the actual useful work done. In order to regulate and balance the work of the body and mind, it is best to learn to economize the energy produced by our body. This may be done by learning to relax.

It may be remembered that in the course of one day, our body usually produce all the substances and energy necessary for the next day. But it often happens that all these substances and energy may be consumed within a few minutes by bad moods, anger, injury or intense irritation. The process of eruption and repression of violent emotions often grows into a regular habit. The result is disastrous, not only for the body, but also for the mind.

During complete relaxation, there is practically no energy or "Prana" being consumed, althouth a little is keeping the body in normal condition while the remaining portion is being stored and conserved.

In order to achieve perfect relaxation, three methods are used by yogis: "Physical", "Mental", and "Spiritual" relaxation. Relaxation is not complete until the person reaches that stage of spiritual relaxation, which only advanced spiritual aspirants know.

1 - PHYSICAL RELAXATION

We know that every action is the result of thought. Thoughts take form in action, the body reaching to the thought. Just as the mind may send a messeage to the muscels ordering them to contract, the mind may also send another message to bring the relaxation to the tired muscles.

Physical relaxation first begins with the toes and then moves upward. The autosuggestion pases through the muscles and reaches the eyes and ears at the top. Then, slowly, messages are sent to the kidneys, liver and the other internal organs. This relaxation position is known as Savasana, or the Corpse Pose. For further reading, please see chapter 6 of the Complete Illustrated Book of Yoga by Swami Vishnudevananda.

2 - MENTAL RELAXATION

When experiencing mental tension, it is advisable to breathe slowly and rhythmically for a few minutes. Soon the mind will become calm. You may experience a kind of floating sensation.

3 - SPIRITUAL RELAXATION

However one may try to relax the mind, all tensions and worries cannot be completely removed until one reaches spiritual relaxation.

As long as a person identifies with the body and the mind, there will be worries, sorrows, anxieties, fear and anger. These emotions, in turn bring tension. Yogis know that unless a person can withdraw from the body/mind idea and separate himself from the ego-consciousness, there is no way of obtaining complete relaxation.

The yogi identifies himself with the all pervading, all-powerful, all-peaceful and joyful self, or pure consciousness within. He knows that the source of all power, knowledge, peace and strength is in the self, not in the body. We tune to this by asserting the real nature, that is "I am that pure consciousness or self". This identification with the self completes the process of relaxation.

PROPER DIET

PROPER DIET

Besides being responsible for building our physical body, the foods we eat profoundly affect our mind. For maximum body-mind efficiency and complete spiritual awareness, Yoga advocates a lacto-vegetarian diet. This is an integral part of the Yogic lifestyle.

The yogic diet is a vegetarian one, consisting of pure, simple, natural foods which are easily digested and promote health. Simple meals aid the digestion and assimilation of foods. Nutritional requirements fall under five categories: protein, carbohydrates, minerals, fats and vitamins. One should have a certain knowledge of dietetics in order to balance the diet. Eating foods first-hand from nature, grown in fertile soil (preferably organic, free from chemicals and pesticides) will help ensure a better supply of these nutritional needs. Processing, refining and overcooking destroy much food value.

There is a cycle in nature known as the "food cycle" or "food chain". The Sun is the source of energy for all life on our planet; it nourishes the plants (the top of the food chain) which are then eaten by animals (vegetarian), which are then eaten by other animals (carnivores). The food at the top of the food chain, being directly nourished by the Sun, has the greatest life promoting properties. The food value of animal flesh is termed as "second-hand" source of nutrition, and is inferior in nature. All natural foods (fruits, vegetables, seeds, nuts and grains) have, in varying quantities, different proportions of these essential nutrients. As source of protein, these are easily assimilated by the body. However, second-hand sources are often more difficult to digest and are of less value to the body's metabolism.

Many people worry about whether they are getting enough protein, but neglect other factors. The quality of the protein is more important than the quantity alone. Dairy products, legumes, nuts and seeds provide the vegetarian with an adequate supply of protein. The high protein requirement still being used by many Health Departments is based on antiquated data and has been scientifically disproved many times in the laboratory.

A healthy motto is: "Eat to live, not live to eat". It is best if we understand that the purpose of eating is to supply our being with the lifeforce,or Prana, the vital life energy. So the greatest nutritional plan for the Yoga student is the simple diet of natural fresh foods.

However, the true Yogic diet is actually even more selective than this. The Yogi is concerned with the subtle effect that food has on his mind and astral body. He therefore avoids foods which are overly stimulating, preferring those which render the mind calm and the intellect sharp. One who seriously takes to the path of Yoga would avoid ingesting meats, fish, eggs, onions, garlic, coffee, tea (except herbal), alcohol and drugs.

Any change in diet should be made gradually. Start by substituting larger portions of vegetables, grains, seeds and nuts until finally all flesh products have been completely eliminated from the diet.

The Yogic diet will help you attain a high standard of health, keen intellect and serenity of mind. To really understand the Yogic approach to diet one has to get familiar with the concept of the 3 Gunas or qualities of nature.

RELATED PAGES

Vegetarian recipes

FURTHER READING

The Complete Illustrated Book of Yoga by Swami Vishnudevananda
The Sivananda Companion Book of Yoga by the Sivananda Yoga Centres.

PROPER BREATHING

PROPER BREATHING

Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity.

Most people use only a fraction of their lung capacity for breathing. They breathe shallowly, barely expanding the ribcage. Their shoulders are hunched, they have painful tension in the upper part of the back and neck, and they suffer from lack of oxygen. They should learn the full Yogic breathing.

THREE TYPES OF BREATHING

1. Clavicular breathing is the most shallow and worst possible type. The shoulders and collarbone are raised while the abdomen is contracted during inhalation. Maximum effort is made, but a minimum amount of air is obtained.
2. Thoracic breathing is done with the rib muscles expanding the rib cage, and is the second type of incomplete breathing.
3. Deep abdominal breathing is the best, for it brings air to the lowest and largest part of the lungs. Breathing is slow and deep, and proper use is made of the diaphragm.

Actually, none of these types are complete. A full Yogic breath combines all three, beginning with a deep breath and continuing the inhalation through the intercostal and clavicular areas.

LEARNING ABDOMINAL BREATHING

To get the feel of proper diaphragmatic breathing, wear loose clothing and lie on the back. Place the hand on the upper abdomen, where the diaphragm is located. Breathe in and out slowly. The abdomen should expand outward as you inhale and contract as you exhale. Try to get the feeling of this motion.

LEARNING FULL YOGIC BREATHING

Once you feel proficient in the practice of the abdominal breathing you will be ready to learn the Full Yogic Breathing. Breathe in slowly, expand the abdomen, then the ribcage, and finally the upper portion of the lungs. Then, breathe out in the same manner, letting the abdomen cave in as you exhale. This is the Yogic complete breath.

PRANAYAMA

By far the most important thing about good breathing is the Prana, or subtle energy of the vital breath. Control of the Prana leads to control of the mind. Breathing exercises are called Pranayamas, which means to control the Prana.

The two main Pranayamas taught in the Sivananda Ashrams and Centres are Kapalabhati and Anuloma Viloma.