Eightfold Yoga to Integrate Body, Mind and Spirit
The Times of India ran an informative piece of Ashtanga the other day. Check it out.
Patanjali, the father of yoga, enumerated eight steps to yoga called Ashtanga yoga. These eight limbs not only systematised the principles of the Bhagavad Gita but are elucidated also in the practice of Raja yoga. Each limb is designed to attain supreme cons-ciousness by quietening the mind and merging it with the infinite.
Ashtanga yoga consists of following steps:
1. Yama which espouses values of non-violence or ahimsa, honesty or satya, asteya or abstention from theft of both tangibles and intangibles, brahmacharya or non-greed and apari-graha or non-possession.
2. Niyama or observances that would discipline the way we treat ourselves. Constituting the niyamas are the habits of purity, to make you free from negative vibrations and preoccupation with the physical state, contentment or santosha, tapas to burn impurities at the levels of body, mind and intellect, study of scriptures or svadhyaya to motivate and inspire the seeker and lastly, devotion to the Divine or ishvara-pranidhana, to connect yourself to the cosmos.
3. Asana or body posture which prepares one for meditation. To sit for a long time in contemplation requires a disciplined body to control the mind. Patanjali says: “Posture is mastered by freeing the body and mind from tension and restlessness and meditating on the infinite”.
4. Pranayama is the fourth step. Prana is the life force which governs each one of us through the breath. Pranayama is the control of breath. The basic steps in pranayama are inhalation, retention and exhalation. It is said that the rhythmic patterns of slow and deep breathing helps in attaining longevity. Moreover, pranayama removes distractions, making it easier to concentrate and meditate.
5. Pratyahara refers to the state of withdrawal of mind — which, according to Vyasa, “Is the state by which the senses do not come into contact with their objects”. So, when you master pratyahara, you are able to focus because you no longer feel disturbances caused through external objects.
6. Dharana is that which involves training the mind to focus on one point. “Concentration is binding thought in one place”, says Patanjali. The objective here is to quieten the mind by focusing on an object — such as a flame or point. Concentration is effortless and thoughts get pushed out of the system.
7. The seventh step called Dhyana or uninterrupted meditation is done without an object. The goal of meditation here is to create a sense of heightened awareness and to establish oneness with the macrocosm. So, how does one differentiate concentration from meditation? If there is an awareness of distraction then one is only concentrating and not meditating. The calm achieved in meditation subsequently spills over into all other aspects of life, thereby strengthening one’s emotional and spiritual intelligence.
8. The last limb is Samadhi, the state of Absolute Bliss. This is the state when one merges with the Real Truth. Those who achieve the state of samadhi are enlightened souls who establish their linkages with the Over Ruling Providence.
All eight limbs described above work in unison. The first five steps which are primarily concerned with body and mind lay a very strong foundation for the last three steps, which ultimately recondition the mind to attain full realisation of oneness with the Spirit, leading to integration of body, mind and soul.
Solutions for Releasing Anxiety
Yoga is a 5,000 year catalog of health solutions and an evolving science of life. Therefore, here are some “age old” Yogic solutions for releasing anxiety. To make them work, you must realize that you have to make a habit of releasing a little anxiety, within acceptable limits, all day long.
Physical practice of Yoga postures (Asanas) will release muscular tension. Make a habit of physically practicing as you sit, stand, or lie down. You do not have to put on a “Yoga show” to sit straight, stand straight, tilt, twist, or bend.
As humans, we are in motion most of the time, but you can move or stand still with purpose and mindfulness. Once you establish Yoga into your life “off the Yoga mat,” you will be surprised how often you and people around you are regularly sitting, or standing, in poor posture, during the course of an average day.
Observation is very important. As you wake up, observe the muscle groups and joints, which have contracted, as you slept. These contractions can cause daily muscle tension, spasms, pains, and aches. Is the tension in your face, back, neck, shoulders, legs, arms, or hips?
Get to know how your body responds to mild warm-ups and develop routines to compensate for physical tension. The connection between mental and physical tension is symbiotic. If you resolve a physical form of tension, you will resolve mental tension, as well.
In Hatha Yoga, there are more than 1500 postures to choose from. Many of us have seen charts, or books, with 500 to 600 Asanas to choose from. If you become creative, you will soon discover many more while sitting in a chair.
You can practice Yoga while you are at your desk, in your bed, on your couch, on a bus, or when you walk. When you add the breathing component, (Pranayama), to your daily life, you have many more combinations of techniques.
Here’s another approach to dealing with anxiety. However, you must use it in the right time and place. Do not be silent! Let it out vocally. Some people laugh, pray, sing, cry, or shout, but each method works at the right time. So, be tactful, if you decide to make noise.
If you hold it all in, you will burst - in the figurative and literal sense. Therefore, you have to release it in some way. Some people roll up the windows in their cars and scream at the top of their lungs. In truth, whatever works is a good thing.
We will not have the same reactions to anxiety. Some people will laugh, while others cry during identical circumstances. Look at how some people react to losing a job. Some people have a party, while another person may contemplate suicide.
In a typical Yoga class, you may learn Mantra and Japa. These are powerful methods and are very beneficial in combination with Pranayama.
Lastly, anxiety is energy, which is not always negative, but can be deflected or circulated, throughout your being. Yogic solutions work, but they must be practiced daily. You do not want to collect and store negative feelings, so carefully release them back into the universe.
© Copyright 2007 – Paul Jerard / Aura Publications
Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: “Yoga in Practice,” and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html
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What is Ashtanga all about
In Sanskrit, Ashtanga Yoga means “eight limbs,” with Ashta meaning eight, and Anga meaning limbs. These eight limbs are meant to help a devotee to Ashtanga Yoga live a healthy life. One of the main intentions for this type of yoga is to help minimize stress and anxiety in one’s life, and to strengthen our endurance. In Western Yoga circles, many people practice Power Yoga which is essentially a form which is modeled after traditional Ashtanga Yoga. There are eight limbs of Ashtanga Yoga, which work in the following way:
The first limb is Asana, which is the discipline of performing Yoga exercises in order to better your spirit and your body. The second limb is Niyama, which is for taking control of your entire life by learning personal restraint. Niyama is a combination of joy, patience, self-study, purity and the love of god. The third limb is Yama, which involves enabling us to dwell on all the good in human behavior, and is comprised of non-violence, celibacy, truthfulness, staying clear of envy, avoiding jealousy and possessiveness, and resisting stealing. Pranayma is the word for controlled breathing, which is part of many branches of Yoga practice.
The fifth limb of Ashtanga Yoga is called Dharna, which is to aid in concentration on personal learning, in order to improve our understanding our of the overall scheme of life and our place within it. Dharna also involves forming long term goals and firm missions for our lives. The sixth limb is Pratyahara, which involves helping to isolate ourselves from the rest of the world so that our minds may focus. A focused mind is a haven for positive thoughts. The seventh limb of Ashtanga Yoga is Dhyana, which helps us concentrate on our mission and our long term goals through pursuing meditation. Finally, the eighth limb is Samadhi, which is the attainment of bliss and peace in addition to the ability to find our life mission and to strive continually to reach our personal enlightenment goal.
Ashtanga Yoga is a style of yoga which is practiced in stages. Ashtanga students only benefit if they progress and their own individual pace, achieving goals on their own time. Ashtanga Yoga begins with what is called Yoga Chikitsa, and involves detoxification of the body in order to build stamina and strength. There are seventy-five poses involved, which take around two hours to complete. The exercises begin with Surya Namaskar, which is the sun salutation, and follow with a series of different standing and sitting exercises, and inversion and relaxation exercises.
The second set of exercise in the series is called Nadi Shodana, which helps to build strength in the nervous system. The exercises in this series follow a similar sequence to what is practiced in the first series, but with the inclusion of several extra poses. The final set of exercises in this series is called Sthira Bhaga, which is Divine Permanence. This is the final and most advanced of all forms in the practice, and involves mastering the initial exercises beforehand.
Ashtanga Yoga is a lifetime passion which involves serious discipline and dedication, but it is well worth the effort involved if you want to reap the physical and emotional benefits it provides.
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Power Yoga
Power yoga differs from Ashtanga in that is focuses much more on the exercise aspect of yoga. This may include such things as improving stamina, strength or endurance for example.
The premise of power yoga can be described as a rejection of the tradition technical teachings of yoga and that through focuses instead on personal and spiritual intuition one’s awareness can be raised. It suggests that within ourselves we each have the ability to live a fulfilled life.
Despite the break from traditional teachings Power Yoga has found wide popularity. For those who have little patience for the dogma of yoga it can have great benefit.
It differs from Ashtanga Yoga in that Ashtanga is found to be a lot of structured and rigid compared to Power Yoga. However, both utilize vinyasa poses. For example, the sun salute is to be found in both paths. Both also have many benefits for improving health and personal fulfillment. The vinyasa poses help create internal heat that allows for cardio to be incorporated into yoga. This encourages flexibility and minimizes the risk of strain injuries. It is also helpful for detoxing and helping your metabolism.
Developing personal power, overcoming limitations on oneself and discovering your true potential feature in both Power and Ashtanga, as with all yoga.
Yoga Positions
Yoga not only offers the benefits of great exercise and incrased flexibility, it also offers what most other exercises do not - an emotional and spitirual connection between the mind and the body. Yoga can offer both health and inner peace.
Positions describe the posture of the body and the breathing techniques employed with them. These positions are common to many yoga paths.
Seated Yoga Position: a seated position will help develop your breathing techniques. Position your body sitting cross legged and keep your back upright and comfortable. Control and focus on your breathing.
Standing Yoga Position: these improve your flexibility and back alignment. Again, use breathing techniques with them.
Suping Yoga Position: benefits the back through lengthening and strength.
Laying Face Down Position: help define your abdominal muscles and builds upper vody strength.
Balancing Yoga Position: again, improve flexibility and help your abs and back.
Twisting Yoga Position: helps stretch your body
Yoga Meditation
A regular practice of yoga will help you gradually expand the awareness of both your internal and external lives. Through meditation it is possible to achieve a clarity of the world you live in, increase your understanding and tolerance, and heighten your aspirations in life. Furthermore, the power of mediation can help you realize the true nature of your being and soul, both spiritually and emotionally.
Mediation has a variety of approaches you can test and try, in order to arrive at one that suits you best. We will include one for example and to help you get started.
Firstly prepare your body for the meditation experience using a warm up with some gentle stretches and breath control. This helps bring your mind and body gradually into sync with one another. After, position your body either in a cross legged position or any pose in which you feel comfortable. If it is hard for you to concentrate for a period of time with your legs crossed try instead sitting in a chair that keeps your back straight and supported and rest your hands on your thighs.
Close your eyes and concentrate on your breathing, thereby relaxing your body and your mind. Continue with this for a few minutes, keeping your breathing steady and unwind and relax mentally.
Follow this with some alternating breath or a Yogic pranayama exercise. Bring your focus upon on of the chakras. For example the third eye (or anja chakra) located just between your eyebrows. This will help bring further clarity to your mind. Alternatively you could focus on relaxing on each part of your body, starting with your feet and legs and working up toward the top of your head.
Pick a word or phrase that will help calm you. Focus on this when your body is entirely relaxed, repeating the word or phrase over and over together with concentrating on your breathing.
When in a state of total relaxation, cease repeating the phrase and try and let your mind be free and let your awareness be raised. Come out of the mediation when you feel ready.
Ashtanga Yoga for Beginners II
Ashtanga yoga also presents a steep learning curve, where the teacher will move the student through to harder poses quite quickly.
The poses of Ashtanga are a variety of movements and positions, and include but are not limited to standing, seated, twisted and balancing. Focus is also important in Ashtanga, as with all other paths of yoga, and you will usually keep your eyes focused on a fixed point throughout a posture. To get the most out of your yoga, try practicing it in a warm room and be sure to include a warm up before hand, this will have the effect of increasing your flexibility and preventing any strains for injuries during your yoga.
Ashtanga Yoga for Beginners I
Ashtanga yoga is a form of yoga that is quickly becoming popular among yoga enthusiasts, but what is it exactly?
Ashtanga is widely used by athletic people and also those who wish to work on their stamina and strength, therefore making the postures of Ashtanga somewhat more difficult than other yoga paths. The postures are also done in a series. Strength is build from moving swiftly from one posture on to the next. Ashtanga is in contrast to other paths, where the focus is more on breathing and relaxation.
Ashtanga is recommended for those who are already somewhat healthy and in shape, due to the higher level of difficulty it presents, and the general demand they exert on the body. This path also requires a warm up before any of the postures are attempted.